How To Weave Wellness and Build Long-term Vitality

Tapestry of Health: Weaving Wellness into Your Life Through the New Science of Integrative Medicine

Daniel A. Monti, MD and Anthony J. Bazzan, MD artfully synthesizes the complex world of healthy living into a set of clear principles in guiding you to feel your best. This requires a healthcare approach that integrates all aspects of your well-being, including physical, emotional, intellectual, spiritual, and social. Doctors Monti and Bazzan lay out how to gain and maintain long-term vitality by integrating practices from restorative medicine and nutritional science. They believe the parts cannot be well unless the whole is well.

As clinical and academic leaders in the emerging medical specialty of integrative medicine, Drs. Monti and Bazzan have devoted their careers to developing wellness strategies that can transform the way you feel, think, and function in order to thrive. They write, “Food is at the foundation of our integrative approach. The right nutrition is crucial to you feeling your best, thinking your best, performing your best and looking your best. What we eat can feed and nourish the cells of the body or pollute them and create diseases.”

Here are some pointers for getting started with their plant-based Health Tapestry Meal Plan:

1. 1. Practice mindful eating.
   2. Drink 5-8 glasses of water each day.
   3. Eat breakfast every day.
   4. Eat plenty of fruits and veggies at lunch and dinner (3/4 of your plate).
   5. Listen to your gut. If a food makes you feel bad, it is probably bad for you.
   6. Enjoy 1 or 2 healthy snacks a day.
   7. Eat fresh fruits such as plums and berries.
   8. Eat fresh sprouts and drink wheatgrass juice.
   9. Blend veggie smoothies.
   10. Eat only whole, unprocessed grains.
   11. Avoid fried foods.
   12. Avoid processed commercial deli meats.
   13. Choose condiments low in sugar and salt.