J1T4H Week 26

Drs. Arjun and Shobha Rayapudi  on Why (and How) to Cook with NO OIL

Just 1 Thing (at a time) 4 Health

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


Understanding oils and the negative impact they have on our health is one of the best first steps on your whole food, plant-based diet and lifestyle journey. Weight loss, reversing diabetes, eliminating inflammation and cancers are direct effects.

Doctors:    Arjun and Shobha Rayapudi, MD

Dr. Arjun Rayapudi is a general surgeon and a plant-based community nutritionist. He is certified by American Board of Surgery and is a Fellow of Royal College of Physicians and Surgeons of Canada. He did his surgical residency training at University of Florida and University of Illinois at Peoria after obtaining the medical degree from Rangaraya Medical College. He holds Plant Based Nutrition Certificate from Cornell University and Dr. McDougall’s Starch Solution Certificate. He is working as a General Surgeon and Endoscopist at Burin Peninsula Health Care Center, located in beautiful rural Newfoundland, Canada.

Dr. Shobha Rayapudi is a physician, epidemiologist, researcher, and a clinical trialist. Besides having obtained her medical degree from Rangaraya Medical College, she holds a Masters of Science degree in Epidemiology (clinical trials and evidence synthesis) from Johns Hopkins Bloomberg School of Public Health and a certification in Plant-Based Nutrition from Cornell University. Working as a clinical trialist at the Johns Hopkins Center for Clinical Trials, her principle scientific interests have been on the effects of nutrition in preventing and reversing chronic diseases. Along with her rocking husband, beautiful son, and veggie-loving dog, she resides in beautiful rural Newfoundland.

We’ve been led to believe that the way we cook with oil is not harmful, especially oils like olive oil and safflower oil, canola, coconut, avocado, flaxseed oil or hemp oil. What studies have shown is that all oils have negative effects on our health. They are heavily processed and have little, if any nutritional value. We also learned that cooking with oil was the only way to cook everything. Now, it’s time to turn the tables and learn why you want to cook without oil, and how.

In their Just 1 Thing 4 Health Challenge Video, Drs. Arjun and Shobha Rayapudi tell us the upside of consuming oil (not much) and the down side (oil being pure fat), especially cooking with oil. They give the facts about the damage using oil causes and they demonstrate how to cook without oil and make it easy and fun.

In this 8 minute video, you will find out more helpful information and we challenge you to take the Doctors up on the Challenge they’ve given to you here.

Increase the gift of health that you give yourself by decreasing to ultimately eliminating oil from your diet.

Drs. Arjun and Shobha Rayapudi’s Challenge to you:

Cook for one week without using oil. If you find your food is sticking, use some water, vinegar, a vegetable broth, even cooking wine to add juice and bring out the natural flavor of your foods. Do this for one week, have fun with it and lose a few pounds, and possibly a few pills.

Find some great recipe ideas at www.giftofhealth.org where there are over 200 recipes, all oil free. And if you want to learn more about ‘Living Oil Free’, stay plugged in right here at Just 1 Thing 4 Health.

Be sure to read the highlights of ARTICLES we gathered below. They are the science, research and other published medical articles on the subject. And don’t miss the RECIPES for Delicious Dishes!


Find out more about our Featured Doctor and see if your questions were answered…

Watch the Replay of the Physicians On Call LIVE Q&A, when Drs. Arjun and Shobha Rayapudi were interviewed. We’re certain you’ll find it interesting and informative.

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Get emails, info from doctors, recipes, reminders to join us in LIVE online or by phone, and to stay up to date with what J1T4H is providing.

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

A few tips to remember:

1. One of the most common foods that is detrimental to our health is oil.

2. All oils have a negative effect on our health, including:
….a. Olive oil
….b. Coconut oil
….c. Canola oil
….d. Sunflower oil
….e. Safflower oil
….f. Avocado oil
….g. Flaxseed oil
….h. Help oil
….i. Any oils

3. Oils are heavily processed and have minimal to no nutrient value.

4. To make 1 Tbs of olive oil, it takes 30-40 medium olives. While olives have nutrients like vitamin A, vitamin E, and minerals, like iron, copper and a little bit of protein, once processed into the oil, it has insignificant amounts of vitamins and becomes pure liquid fat.

5. Oils are calorie dense. Just 1 Tbs of oil oil has 120 calories, requiring a 1 mile run or a 1-1/2 kilometer run to burn off those calories. Consume more than 1 tablespoon and you can do the math.

6. Oil damages the inner lining of our blood vessels, the endothelium, which is the life jacket of the blood vessels. They secrete nitric oxide, an important substance that allows for smooth blood flow. When the endothelium is damaged, the blood vessels become sticky and leads to the formation of plaque, atherosclerosis. Over time, the rupture of plaque causes heart attacks.

7. Olive oil is NOT heart healthy as some would have you believe.

8. While the Mediterranean diet uses oil, is also has a rich variety of fruits, vegetables, whole grains, beans, nuts, and seeds. It is a much more heart-healthy diet compared to the Standard American Diet (SAD) that most in the US and now world-wide are consuming.

9. Eliminating oils will eliminate inflammation of the joints leding to arthritis, and other chronic pains. When heating up oils, like meats (animal protein), the releasing of oxidative chemicals promotes inflammation, causes gene damage leading cancer, and promotes inflammation.

10. Because oils coat our taste buds, within a few weeks of eliminating oils, people begin to enjoy the food more because they taste the rich flavors, the herbs and spices they hadn’t before.

11. Cooking without oil to make a stir fry or saute’ dishes:

……a. Start with heating your pan
……b. Add the vegetables, onions first
……c. Stir so they don’t stick to the pan until they turn slightly brow, carmalized
……d. Add your peppers (yellow, red, green)
……e. Add your spices
……f. Add already cooked kidney beans
……g. Serve hot over rice or on plant-based bread

Remember, cooking with NO OIL is not only a new habit you can form on your journey to a whole food, plant-based diet and lifestyle, it will have a huge positive impact on your weight loss, lessening inflammation and reversing chronic disease.

You’ll feel lighter, have more energy and maybe even drop a few pounds and few pills!

Drs. Arjun and Shobha Rayapudi’s Favorites:

-The China Study by T. Colin Campbell
-Forks Over Knives the book and the documentary
-Power Foods for the Brain by Dr. Neal Barnard

-Forks Over Knives

-Gift of Health Website, Resources and Workshops

-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 

T. Colin Campbell, PhD

Bio-Chemist, Researcher, Speaker, Teacher and Author of the world-renowned book: The China Study: Startling Implications for Diet, Weight Loss and Long-Term Health

T. Colin Campbell, PhD has been dedicated to the science of human health for more than 60 years. His primary focus is on the association between diet and disease, particularly cancer. Although largely known for the China Study–one of the most comprehensive studies of health and nutrition ever conducted, and recognized by The New York Times as the “Grand Prix of epidemiology”–Dr. Campbell’s profound impact also includes extensive involvement in education, public policy, and laboratory research.

In order to synthesize the findings of his long and rewarding career, and to give back to the public whose lives are threatened by rampant misinformation and special interests, Dr. Campbell co-wrote The China Study: Startling Implications for Diet, Weight Loss and Long-term Health, which has sold more than 2 million copies worldwide. He is also the author of the The New York Times bestseller Whole, and The Low-Carb Fraud. Several documentary films feature Dr. Campbell and his research, including Forks Over Knives, Eating You Alive, Food Matters, and PlantPure Nation.

Dr. Campbell continues to share evidence-based information on health and nutrition whenever given the opportunity. He has delivered hundreds of lectures around the world and he is the founder of the T. Colin Campbell Center for Nutrition Studies and the online Plant-Based Nutrition Certificate in partnership with eCornell.

–>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.

**Arthritis and Joint Pain
While most arthritis sufferers are being told that they will need to “learn to live with it,” Drs. Goldhamer and Marano of the TrueNorth Health Center in Penngrove, California, are helping patients learn to live without it.

**Dairy-Free Brand, Califia Farms, To Launch Vegan ‘Übermilk’
This new line of plant-based milk offer all eight essential amino acids and 8g of protein per serving.

**‘Super Vegan’ Jade Novah Encourages People of Color To Ditch Animal Products
The singer-songwriter talks about animals and shares some of the benefits of a plant-based diet during a video made with charity PETA.

**Burger Shop Goes Vegan and Sales Spike 400% In a Day
Across the globe, the company’s meat-free food is becoming a firm favorite for vegans and non-vegans alike. The brand’s CEO, Ethan Brown, revealed that 93 percent of people buying Beyond Meat products at supermarkets are meat eaters. “So they’re buying not only plant based meat, but they’re buying animal meat and that’s a really important breakthrough for us,” Brown said in a statement.

**Millennials Going Vegan Is ‘Biggest Threat’ To Burger Joints, Says Analyst
“The biggest threat to the popularity of burger and chicken is the trend of consumers cutting back on eating meat,” said Foodservice Analyst Trish Caddy.

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

**Oil-Free Dressings & Dips 

Salads and wraps are easy to make and a great way to incorporate a variety of vegetables into your diet. However, they can easily be sabotaged with added oil. Oil-free dressings and dips can provide just as much flavor without including refined sources of fat and dense calories.


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

**Buckwheat Chia Pizza Crust With Nut Cheese

If you love chia seeds, this simple crust will knock your socks off! Nutty, grain-free buckwheat combined with the A+ nutrient profile of chia seeds makes this crust a winner. Top it with whatever your pizza-loving heart desires, like: baby kale, beets, caramelized onion, black olives, and macadamia “cheese.” Oh, yes!!


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:     

**Why Oil-Free?
Dr. Robert Vogel at the University of Maryland reported in the Journal of the American College of Cardiology that olive oil was found to reduce blood flow in arteries by 31% after consumption. This is significant in relation to blood clots and heart attacks, as well as angina. It is suggested that people be aware of any relationship between consuming olive oil and an angina attack.

**Cooking Without Oil Tips
Choosing a plant-based lifestyle is a huge step toward improving your health. Besides avoiding meat and dairy, eliminating oil is an essential component of a truly healthy diet.

Surprising nutritional facts about oil…
…..-All oil–whether from an animal or a plant– causes insulin resistance.
…..-Gram-for-gram oil has the same number of calories as beef fat.
…..-Coconut oil is 90% artery clogging saturated fat, and lard is 40%.
…..-One tablespoon of oil has 120 calories and 14 grams of fat.
…..-A 130 lb woman would have to jog nearly 2 miles to burn off 1 tablespoon of oil.
…..-Within hours of ingesting oil–even plant oil–arteries stiffen and their ability to dilate is impaired.

Tips include:
…..• The Right Cookware
…..• Sauteing and Stir Frying Without Oil
…..• Baking
…..• Roasting
…..• Deep Frying Alternatives

**Oil-Free Vegan Alfredo with Cajun Broccoli
This oil-free vegan alfredo with cajun broccoli recipe will ROCK YOUR WORLD. Get out your blender, your roasting pan, and your favorite pasta.


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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.
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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:

To Your Plantiful Good Health!

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