J1T4H Week 22

Dr. Kathi McCree on Oil-Free Cooking That’s Healthy, Easy and Delicious

Just 1 Thing (at a time) 4 Health

“Because changing habits and lifestyle is daunting without support.”


Doctor:    Kathi McCree, MD

Dr. McCree is the Medical Director for Texas Gulf Coast Medical Group and an MDVIP Affiliate. She is a Plant-Based Family Physician practicing and advocating a whole foods plant-based diet for prevention of illness, increased well-being, and treatment of common conditions. While practicing in the Clear Lake and Texas City areas since 1987, Dr. McCree’s joy is in encouraging and teaching others.

Dr. McCree brings a spiritual dimension to the practice of medicine. Known for her positive and practical approach to medical care (and life, in general), her patients appreciate her personal concern for not only their medical problems, but also their general wellbeing. Her special interest in the wellness and prevention of disease and is a strong proponent of smoking cessation.

Being a private family physician for over three decades, Dr. McCree’s delight has always been to engage with her patients, learning as much as she could about their individual needs, life journeys and health goals. As she learned more about nutrition, she became more passionate to educate and coach those in her care to think critically about the consequences of the choices they make. In her primary care practice, she works as a team with her patients to help them achieve their goals – whether it’s improving nutrition, reducing use of medications or achieving a healthy weight.

We are excited to have Dr. Kathi McCree sharing her passion and wisdom with you to help you eliminate oil from your diet and get creative about how to do things differently.

In her Just 1 Thing 4 Health Challenge Video, Dr. McCree wants to share the same with you. Dr. McCree’s Challenge is to do more cooking without oil to reverse and eliminate a number of chronic illnesses and live a healthier life.

Oils of any kind are a large contributor to the health issues we face today from diabetes to heart disease and chronic life-threatening diseases. One of Dr. McCree’s main objectives is to get patients off of medication and onto a healthier diet plan, a whole food, plant-based diet. She often finds herself in the conversation of eliminating oil from a patient’s diet.

Dr. McCree’s Challenge to you:

Decide to cook without oil. Experiment and make it fun. Just getting started on this journey? Start with an Onion.

If you want to learn more about oil-free cooking, search YouTube for some recipes and ‘how to’ videos. You can even pick up a couple of cookbooks. Two of Dr. McCree’s favorites are: “How Not to Die Cookbook” by Dr. Michael Greger and “Reversing Diabetes” by Dr. Neal Barnard.


Find out more about our Featured Doctor and how to get innovative when you want to do more cooking without oil. Watch what we recorded during her Physicians On Call LIVE Q&A.

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To assist you on your journey, here are some easy to follow steps to help you meet This Week’s Challenge:

Dr. McCree offers several tips to help you start or do more cooking without oils. Here are a few:

1. Go through a process of weening off of oils by eliminating oil a good bit at a time. Reducing oil consumption this way will have a positive effect and help get you to eliminate it completely. I recommend full elimination so you can learn to taste and enjoy the food and not the oil.

2. Experiment with your cooking. Start with an onion. Here’s a fun and tasty way to do it, so ENJOY!

First, grab some onions, cut and place in the pan. Now, let’s saute’ and serve.

3. Find recipes on YouTube. Watch the videos and try them yourself.

4. Purchase some healthy cookbooks that don’t use Salt, Oil or Sugar. That’s like having a gold mine, but only if you use them. I mentioned two of my favorites and I now have a second copy because I loaned my first one out. Yes, it’s that good!

5. Share your good finds and recipes with your family and friends.


Dr. Kathi McCree’s Favorites:

-How Not to Die by Dr. Michael Greger
-The China Study by T. Colin Campbell
-Reversing Diabetes by Dr. Neal Barnard

-Forks Over Knives
-What the Health

-MD VIP Docs
-Hippocrates Docs

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…

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.

–> Click Here to Read More

This week, we want you to get to know more about 

Dr. Neal Barnard

Author, Clinical Researcher and Founding President of the Physicians Committee for Responsible Medicine (PCRM)

Growing up as part of a cattle-ranching family in North Dakota and the son of a physician, Dr. Barnard received his medical school training and degree in psychiatry at George Washington University School of Medicine. During his time at George Washington, he began to explore the health benefits of a vegan diet, later adopting veganism. Now, Dr. Barnard speaks to the harm we cause ourselves eating meats and processed foods because they are high in saturated fats and classified as Class 1 Carcinogens.

He is the author of several books, including cookbooks, one of which is a Just 1 Thing 4 Health favorite:

Dr. Barnard has said “Chicken fat, beef fat, fish fat, fried foods – these are the foods that fuel our fat genes by giving them raw materials for building body fat.”

To eliminate these foods, eliminates injesting these fats and our bodies have a chance to heal from the damage we’ve caused over time. Start now and do this for your kids too.

Let’s take our health back. It’s our responsibility.

–>Click here to read more.


Here you will find the articles and news that supports the positive progression of the Whole Food Plant-Based Movement. The Hippocrates Docs Family of Doctors and Practitioners who advocate for this way of eating and lifestyle are glad to bring this to you, their family, friends, patients, and the world.

While we celebrate the progress of the work, we celebrate YOU! Enjoy this month’s curation of articles and information.

**Cooking Without Oil, Without Sacrificing the Flavor
Here are ways to transform your cooking and baking in order to create heart-healthy, fat-free or low-fat dishes without sacrificing the flavor, direct from the Ornish Living Lifestyle Medicine eMagazine. The simple techniques can be used to cook, sauté, caramelize and bake without using added fats such as oil or butter.


**Turn on health-promoting genes & turn off disease-promoting genes
In this study, published in the Proceedings of the National Academy of Sciences, it was found that over 500 genes were affected by lifestyle changes. In fact, certain disease preventing genes were up-regulated, or turned on, and certain disease promoting genes, including oncogenes involved in cancer, were down-regulated, or turned off. The results of this study suggest that comprehensive lifestyle changes may cause changes in gene expression that could be beneficial to the general population as well as to those with prostate cancer.
Proceedings of the National Academy of Sciences (PNAS): www.pnas.org (PDF)


**Coconut Oil: Why You Should Question the Hype
Coconut has become a popular and trendy “super food.” Ever since some preliminary research started claiming that it can cure everything from heart disease to Alzheimer’s, and even aid in weight loss, coconut products have flooded the market. Fact: The American Heart Association does not recommend the use of coconut oil because it is high in saturated fat. Coconut oil is made up of 90% saturated fat with 13 grams of saturated fat per tablespoon. It has one of the highest concentrations of saturated fat of any food – even more than butter! In comparison, butter is about 64% saturated fat, and beef fat and lard are only about 40% saturated fat. Saturated fat has been shown to increase LDL cholesterol, which is a risk factor for heart disease and stroke.


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 tune in to watch every new  “Physicians On Call LIVE”  when each Doctor answers your questions LIVE on the topic of the week, or another issue you may be curious about.

Also ask your questions in our Facebook Group. Our Doctors and those who want to support you are there, ready and willing to help.

Don’t forget to Invite your family and friends to be a part of this journey with you. Through the END OF MARCH, everyone who subscribes gets 3 months of upgraded access to the program. 

All you have to do is send a text or FB message to those you know 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

-Deliciousness from the Kitchen

Super Bowl – Sweet Potato Hummus

With their bright color, earthy-sweet taste and creamy texture when blended, sweet potatoes are a natural fit for vegan hummus recipes. Make it one of your fan favorites!


-Need a Recipe for a Tasty Dish? Try this Warm Deliciousness!

Touch Down Dairy-Free Spinach and Artichoke Dip

This fat-free, dairy-free spinach and artichoke dip has a delightfully creamy yet light taste and texture. Serve with crudité or baked chips and you’ve got a crowd pleaser.


We love to share our recipes and invite you to share yours in our Facebook Group.

Whole Food, Plant-Based Resources

Evidence based, medical research, recipes and other resources and stories that will support you on your journey:     

**Plant-Based Tips for Cooking Without Oil   
Besides avoiding meat and dairy, eliminating oil is an essential component of a truly healthy diet. Surprising Nutritional Fact About Oil – Within hours of ingesting oil—olive oil, corn oil, palm oil, etc.—arteries stiffen and their ability to dilate is impaired. Our bodies need dietary fat to function properly, and plants have all we need.


**Not-So-Fat Guacamole
This healthy alternative uses both broccoli and edamame to fool the taste buds just a little more.



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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 next Challenge video and of the Phsicians On Call Q&A recording.

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You’re learning from 30 leading doctors regarding what they urge their patients to do to change their lifestyle for health! These doctors are passionate about the work they do helping their patients get the most amazing health outcomes and they want to help you.
Remember to share and invite your family and friends to join us on this journey. Let’s fuel the prevention and reversal of the leading chronic disease killers and help heal the world.

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:

To Your Plantiful Good Health!




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