Dr. Munish Chawla on Fruit – Nature’s Candy
Just 1 Thing (at a time) 4 Health
“Because changing habits and lifestyle is daunting without support.”
WEEK 11 – FRUIT – NATURE’S CANDY
Featured Doctor: Munish Chawla, MD
Dr. Chawla is a board-certified physician in diagnostic radiology and recently board-certified in Lifestyle Medicine who is passionate about living a healthy holistic lifestyle. When he is not at the hospital, Dr. Chawla is at Embee Plant Physicians where he practices with his wife, Dr. Bandana Chawla, supporting patients with education and practical solutions to changing to a whole food, plant-based diet and lifestyle.
Dr. Chawla attributes his interest and passion for this lifestyle came largely because of reading “The China Study” and “How Not to Die”. In this video, Dr. Chawla gives several reasons why adding more fruits and vegetables to your diet can stop infection and chronic disease. He explains why fruit has the ability to speed healing and help create a better quality of life.
Consuming fruits has been largely misunderstood, mainly because of the association of ‘sweet’. Dr. Chawla brings clarity and a bit of family fun to understanding why more fruits in your daily diet will benefit you and your family. Watch his Just 1 Thing Challenge video to find out for yourself.
Did you know that eating at least 3 servings of a variety of fruits every day can prevent infections, reduce chronic inflammation, and protect you from chronic diseases such as heart disease, diabetes, inflammatory bowel disease, and rheumatoid arthritis?
Dr. Chawla’s Challenge to You:
“Eat at least 3 Servings of a Variety of Fruits Daily“
USDA recommendation for most adults is a modest one and a half to two servings of fruit daily. Dr. Chawla and his family typically eats a combination of fruits as their dessert at the end of the dinner meal. When you load up on fruits, nature’s candy, you’ve helped your body in so many great ways.
Find out more about our Featured Doctor, the Just 1 Thing 4 Health series in the NEXT Physicians On Call LIVE, when Dr. Chawla goes into clearing up any misconceptions about fruit and sugar.
Sign up to get the email and reminders and join the call online or by phone.
To assist you on your journey, here are some easy to follow steps to help you meet This Week’s Challenge:
Boost your immune system, reduce your risk for infections, reduce chronic inflammation, and protect from chronic diseases such as heart disease, diabetes, inflammatory bowel disease, and rheumatoid arthritis.
1] Eat a modest one and a half to two servings of fruit daily. A typical serving is:
-one small apple
-one cup of blueberries or strawberries
-1 cup of other small fruits such as grapes or cherries also counts as one serving
2] For dried fruits
-dried apricots, prunes, figs, or raisins
-1/2 a cup counts as a full serving
3] Here’s a tip to get 3 servings and a much healthier amount in your day
-add a banana and berries to your oatmeal
-For a snack before/after lunch
-eat an apple, peach or banana
-add dried fruit to your salad at lunch or dinner time
-eat fruit salad as dessert at the end of your dinner
Try eating a combination of apples, pears, oranges, mangoes, peaches, or whatever is available in season. Not only is this a nutritious way to end your meal, it is super delicious too.
Those sugar cravings you get from candy, cookies and other sugary desserts will vanish when you load up on fruits, nature’s candy.
Dr. Chawla’s Favorites:
The China Study by Dr. T. Colin Campbell, which has an associated cookbook and loads of other resources noted in it.
How Not To Die by Dr. Michael Greger, which has an associated cookbook and the downloadable app.
Forks Over Knives has an associated great cookbook and a free app for Forks Over Knives which has a ton of free recipes.
Plant-Based Nutrition Quick Start Guide. You have the power to protect your health and prevent disease if you’re willing to learn about and embrace a predominantly whole food, plant-based diet and lifestyle. Download a pdf or view online.
Forks Over Knives. Great recipes.
Embee Plant Physicians
The 7 Original Heroes of the Movement
Honoring the 7 Original Heroes
of the Whole Food, Plant-Based Lifestyle Movement
Honoring Those Who Continue to Lead the Way…
Over the next several weeks and months, we will share a special video from each one of the 7, that is hosted by a Hippocrates Doc who will comment on the subject matter and answer any questions you may have. We are honored to join forces with these Original 7 and every other doctor who is a part of the Movement to bring a greater level of awareness, health and wellness to adults, children, pets, animals and the planet.
Enjoy what we’ve put together honoring the 7 Original Heroes of the Whole Food, Plant-Based Lifestyle Movement.
This week, we want you to get to know
Dr. Dean Ornish
Physician/Researcher, Founder/President of Preventive Medicine Research Institute
Dr. Ornish has built his reputation on advocating for a lifestyle-driven approach to the control of coronary artery disease (CAD) and other chronic diseases, promoting day-to-day changes that include whole foods, plant- based diets, quitting smoking, moderate exercise, stress management techniques such as yoga and meditation, and psychosocial support. Dr. Ornish’s approach has established a spectrum of food groups, ranked from the healthiest (“Group 1”) to indulgent (“Group 5”). Typically, an approach which prioritizes the former end of the spectrum ensures greater benefits in terms of weight loss and overall health.
“The Spectrum approach is all about freedom and choice.” Dr. Dean Ornish.
In the News… Changes to
‘CELEBRATING THE MOVEMENT!’
Our intention is to bring you news and information that celebrates the things being accompished to move the WFPB conversation to a higher level, making a greater impact in lives and on the planet. We’re excited to change the name of this section to reflect how we really feel about the times and the changes occurring. We are Celebrating The Movement!
Celebrate with us as we join you on your journey to health and w0ellness. Now is your chance to be a bigger part of the ripple effect being created.
Be sure to watch the recording of the “Physicians On Call LIVE” when Dr. Munish Chawla shares more on his Challenge to ‘Eat at least 3 Servings of a Variety of Fruits Daily‘ right here. Just click the video or link below.
Have questions? Ask them in our Facebook Group.
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All you have to do is send a text or FB message with a note to say “You’ve got to sign up for this. It’s free and it’s worth it!”
Tips from the Kitchen
This fabulous vegan Warm Peach and Raspberry Crumble dessert lets you enjoy sweet summer peaches and berries any time of year, and right out of the oven.
Just take advantage of the bounty of healthy and wallet-friendly fruit in your supermarket’s freezer section.
Blackberries and peaches make a perfect pair for this tasty cobbler.
Traditional cobblers rely on refined sugar, butter, and cow’s milk, but these ingredients aren’t missed at all in this dish, in favor of dates, non-dairy milk and banana.
From straightupfood.com and
Whole Food, Plant-Based Resources
Evidence based, medical research, other resources and stories that will impact you:
****Fruit and Vegetable Intake: Benefits and Progress of Nutrition Education Interventions
Sufficient intake of fruits and vegetables has been associated with a reduced risk of chronic diseases and body weight management but the exact mechanism is unknown.
The World Health Organisation and Food and Agriculture of the United Nation reports recommend adults to consume at least five servings of fruits and vegetables per day excluding starchy vegetables. This review focuses on the importance of fruits and vegetables as well as the benefits and progress of nutrition education in improving intake.
**Must-Try Exotic Fruits And How They Can Dramatically Improve Your Health
Are you tired of eating the same fruits day in and day out? Want something other than the typical choices of bananas, berries, and apples?
Exotic fruits can not only add some excitement and variety to your usual fruit selection, but they also come with an array of health benefits, even more than you might expect. So, the next time you’re craving fruit salad, consider choosing something out of your comfort zone! Target your efforts and discover the significant health benefits of a variety of exotic fruits, from the fan-favorite choices to ones you may not have heard of before!
**Health Benefits of Fruits and Vegetables
Fruits and vegetables are universally promoted as healthy. In this medical-based review, the existing dietary guidance on intake of fruits and vegetables is described. Review attempts are also made to characterize fruits and vegetables into groups based on similar chemical structures and functions. Differences among fruits and vegetables in nutrient composition are detailed. The epidemiological and clinical studies on the health benefits of fruits and vegetables are also summarized.
Finally, the review discusses the role of fiber in fruits and vegetables in disease prevention. While written in 2012, it is relative and viable evidence-based information whose results are repeatedly confirmed.
**Harvard T.H. Chan School of Public Health Explanation in Nutrition Source about Vegetables and Fruits
Vegetables and fruits are an important part of a healthy diet, and variety is as important as quantity. No single fruit or vegetable provides all of the nutrients you need to be healthy, therefore, it is recommended to eat plenty every day.
A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote weight loss.  Their low glycemic loads prevent blood sugar spikes that can increase hunger.
At least nine different families of fruits and vegetables exist, each with potentially hundreds of different plant compounds that are beneficial to health. Eat a variety of types and colors of produce in order to give your body the mix of nutrients it needs. This not only ensures a greater diversity of beneficial plant chemicals but also creates eye-appealing meals.
Are you keeping your journal up to date noting your food changes and insights?
We hope you enjoy this information and we’d love to hear your comments. Is there more you’re curious about learning?
Keep an eye out for the recording of Dr. Chawla’s Physicians On Call Q&A.
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From all of us at Hippocrates Docs, on behalf of Just 1 Thing 4 Health,
have a great week and remember your Challenge for this week is to:
Download and Use the Daily Dozen App
Eat More Cruciferous Vegetables to Prevent Cancer,
Infection and Inflammation
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