J1T4H Week 30

Dr. Martica Heaner – Analyze What You Eat

Just 1 Thing (at a time) 4 Health

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


You’re consciously eating more healthfully…but are you getting the nutrients you need?

Research shows that we tend to have rosier-than-reality views of our health behaviors. Taking a snapshot of a typical week of what you eat can reveal what you’re doing right—and also areas that you can improve. While people tend to be concerned about protein, most people get plenty. It’s the intake of micronutrients and fiber that are more likely to be insufficient.

Featured Doctor:    Martica Heaner, PhD, MA, MEd 

Dr. Martica Heaner PhD, MA, MEd is a plant-based nutritionist and exercise physiologist with degrees from Smith College and Columbia University. She is adjunct associate professor of nutrition at Hunter College, CUNY. She has written for a variety of publications including the New York Times, The Times of London, Shape, Men’s Health, Glamour, Fitness, GQ, Family Circle and others. She has appeared on NBCs The Today Show, CNN, CBS The Early Show, Fox News and other media outlets. She is also an award-winning fitness instructor and also the author of 8 books including Cross-training for Dummies. Her new book published later this year is Secrets to the Perfect Smoothie.

Dr. Heaner’s Just 1 Thing 4 Health Challenge is all about how to track your foods using a written food log or app, how to interpret the results and how to choose the foods that will provide the nutrients you need. Enjoy her video where she walks you through the process with a detailed explanation.

Not only can you be proactive about what you’re eating, when you track it, you will see the results of any changes that will occur. Whether it’s weight loss, improvements in health levels, or a reduction in the number of pills you take, you will be able to see the results and you can celebrate real progress.

Meet the Challenge by taking these proactive steps towards your better health.

Dr. Martica Heaner’s Challenge to you:

For 7 days, use a tracking device or online app to track your food intake and other pertinent information as you are on your whole food, plant- based diet and lifestyle journey. Add or otherwise tweak your dietary intake to eat more healthfully, make better food choices and improve your results. 

Get more evidence-based information, connect with the Docs and other great healthy living ideas, and more by scrolling below… and stay plugged in right here at Just 1 Thing 4 Health.

Be sure to read the highlights of related ARTICLES we’ve 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 Doctors and see what questions she answered in this LIVE Q&A Call.

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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:

Here are some Tips to help create success for you this week, including:

The best combination for health is diet and exercise. When you combine them in a healthy manner, you don’t have to work hard, you only need to be consistent.

Track what you eat. When you’re eating a whole foods, plant-based diet, both micronutrients and fiber are in your food intake.

Track your food intake and track your progress towards health.

  1. Find, create or use a food log to record your food intake, mood and vitals.
  2. Secure the online app of your choice and use it to record your stats.
  3. Shop using a grocery list and,
  4. Review your results with your Doctor.

As you become more familiar with any apps you want to use, or interpreting the results from your written log and reviewing them with your Doctor, we encourage you to be mindful to choose the foods that will provide the nutrients and fiber you need.

You don’t have to do it alone. The Just 1 Thing 4 Health programs are here to help you along the journey … ”because changing habits and lifestyle is daunting without support.”

Dr. Martica Heaner’s Favorites:






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. Joel Fuhrman

Physician, Author, Speaker, President of the Nutritional Research Foundation

Dr. Joel Fuhrman is a US-based celebrity physician advocating for the micronutrient-rich diet. As a former competitive figure skater, Dr. Fuhrman suffered a serious injury which removed him from competition in 1973. After following an alternative medicine treatment plan, an “irregular cure” from a naturopath, Dr. Fuhrman was able to speed up his recovery. It is this experience that he credits with sparking his interest in alternative medicine, and the catalyst for his becoming a physician.

Dr. Fuhrman’s practice is based on a nutrition-based approach to obesity and chronic disease, also known as a nutritarian or restrictive diet. He has written several books promoting his dietary approaches and runs his own line of nutrition-related products; including his book, Eat to Live, that was on the New York Times bestseller paperback list for 90 weeks. Written to assist everyday Americans improve their blood pressure, cholesterol, and much more, Dr. Fuhrman’s six-week plan demonstrates that foods high in nutrients and low in calories allow people to feel fuller for longer.

A vegetarian, vegan, low-salt, low-fat and gluten-free diet, Dr. Fuhrman’s nutritarian diet unleashes the body’s ability to heal, achieve optimal weight and slow the ageing process.

Over the course of his 25-year career, Dr. Fuhrman has helped countless Americans achieve sustainable weight loss and reverse heart disease, diabetes and a host of other illnesses. Using smart nutrition, his medical practice, books and television specials, he continues to share his life-saving message with hundreds of thousands of people around the world.

The Hippocrates Docs: Just 1 Thing 4 Health Program is proud to announce that we’ve selected Dr. Fuhrman’s “Eat To Live” book and other resources as our J1T4H Go-To-Resources’ to help you start your journey to a WFPB Diet and Lifestyle.

If you’ve been on your journey, doing the ‘stop and start’ dance, or the falling on and off the wagon, be encouraged! We have the support and resources for you as you continue your journey and realize the success you seek. Participation in your own health and wellness begins with knowing that with a little help, you can be hugely successful.

There is a solution to the worsening chronic disease epidemic!

It’s a Whole Foods, Plant-Based Diet and Lifestyle. You don’t have to do it alone. “Because changing habits and lifestyle is daunting without support.”

Remembering that your health is your responsibility. J1T4H does not practice or prescribe. We provide support on your journey and we highly recommend you consult with your doctor before making any changes to medications, and work with your doctor as you progress on your journey.


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.

**Healthy food prescriptions could save billions in healthcare costs
A new study shows subsidized fruits and vegetables under Medicare and Medicaid could also prevent millions of cases of cardiovascular disease. There are doctors and researchers pushing for policies and programs that would let doctors prescribe healthy foods and insurers to cover them—actively helping patients shift to a health-promoting diet.

**Take Two Aspirin—and a Serving of Kale
Wielding food as medicine, hospitals are focusing on nutrition, sending patients home with prescriptions as well as bags of good food.

**Is There a Lack of Support for Whole-Food, Plant-Based Diets in the Medical Community?
Since the early 2000s, plant-based nutrition has increased in popularity in the general population. Despite a continuously growing body of evidence and the meticulous work of renowned experts in this field worldwide, the latest findings in this area have not found their way into US national dietetic guidelines. We must ask ourselves why this is the case, given the numerous advantages and health benefits of a whole-food, plant-based diet. What role do physicians play in this context? Kaiser Permanente has concluded that a change in Western culture’s mindset “from ‘live to eat’ to ‘eat to live’” is vital to reversing the global obesity epidemic.

**WellStart Diabetes Study Recruiting in TX, NY, LA, CA

In conjunction with Ohio University, WellStart is looking for patients with Type 2 Diabetes. The study uses an online platform to provide close interaction between each participant, a medical doctor, health coach, and dietitian over a 12-week period. Health coach support via text, and virtual support group will continue for an additional nine months.

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

**Chili Cheese Dip

Check out what you can do with an orange bell pepper, some black beans and chili sause. Ooh! Wee! Good!


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

**Broccoli Mushroom Casserole Supreme

A carton of Dr. Fuhrman’s Supreme Greens B-BOMBS Soup and four other ingredients, that’s all it takes to make this comfort food classic that you can feel good about serving. It will become a family favorite!


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:     

**A Plant-Based Journey by Sheanne Moskaluk
Here’s a story worth reading that will inspire and confirm what a whole food, plant-based diet can do to save lives.

**The 11 Most Nutrient-Dense Foods on the Planet
There is only a limited amount of food you can eat in a single day. To maximize the amount of nutrients you take in, it makes sense to spend your calorie budget wisely.

**Increased Intake of Foods with High Nutrient Density Can Help to Break the Intergenerational Cycle of Malnutrition and Obesity
Economic constraints as well as modern lifestyles lead people to consume diets with a positive energy balance, but low in micronutrients, resulting in increasing prevalence of obesity and suboptimal nutritional status.

**Should you get your nutrients from food or from supplements?
Supplements can plug dietary gaps, but nutrients from food are most important.


**Supreme Burgers
These bean burgers are easy-to-assemble and supremely tasty. They are made with Dr. Fuhrman’s Supreme Greens G-BOMBS Soup, a convenient way to dial up the nutrient density.

**Quick & Easy Tropical Sweet Potatoes 
This simple sweet potato dish comes together in minutes and is a guaranteed crowd pleaser.


Here’s a handy link to easily LIKE our Facebook Page.  We are the catalyst for change, Just 1 Thing [at a time] 4 Health.

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 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 to focus on your Challenge for this week.

To Your Plantiful Good Health!

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