Just 1 Thing (at a time) 4 Health
“Because changing habits and lifestyle is daunting without support.”
WEEK 33 – COMMITMENT: WINNING THE BATTLE OF PUSH VS PULL
Regaining your health can be a challenge. You can feel you’re in a battle and the battle is with yourself. If you’ve been fortunate enough to not be challenged by what you eat (yet), you could find yourself in the battle because of a silent killer.
Obesity is a sign of imbalance with what’s being eaten and where those calories are being stored. For a person with a lean build, there may be the issue of heart disease, or an autoimmune disease causing you to live in chronic pain. The battle can be hard, especially if you don’t know the way to win. What’s worse is if your Doctor is telling you medication is the answer, when you end up feeling worse, or a loved one is pushing you and it feels uncomfortable. You have to make the decision on your own, then hold fast to your commitment.
There is an answer to the health epidemic we are experiencing. It’s a whole food, plant-based diet and lifestyle, along with the mindset to win your health back, winning the ‘Push vs Pull’ Battle.
Featured Doctor: Dr. Yolanda Wade
Dr. Yolanda Wade is a medical doctor, board certified in Family Medicine and Integrative Holistic Medicine, and is Medical Director of The Chelation Clinic at Elements Natural Medicine in Columbus, GA. Dr. Wade is a magna cum laude graduate of Spelman College, Atlanta. She received her medical degree (M.D.) from the University of Medicine and Dentistry of New Jersey – New Jersey Medical School. She completed her post-graduate clinical education at the Beth Israel Residency in Urban Family Medicine (Beth Israel Medical Center) in collaboration with the Institute for Urban Family Health in New York City.
She continued with advanced training in the internationally recognized Faculty Development Fellowship in Integrative Medicine at the Continuum Center for Health and Healing with Albert Einstein Medical College in New York City. She was trained in medical acupuncture with the American College of Acupuncture and the Chengdu University of Traditional Chinese Medicine in Chengdu, China. As a member of the prestigious first class of U.S. physicians, she achieved certification in clinical homeopathy by the Center for Education and Development of Clinical Homeopathy. Dr. Wade maintains active board-certification in Family Medicine and Integrative Holistic Medicine and has been chosen as a “Best of Atlanta” Health and Wellness winner by Atlanta Tribune magazine.
In addition to her commitment to highly personalized holistic health care, Dr. Wade is dedicated to educating family, friends, colleagues, and local, as well as, worldwide communities on integrating conventional family medicine with complementary and alternative health approaches, advocating a whole food, plant-based diet and lifestyle as a means of achieving and maintaining a healthy, optimal quality of life.
In her Just 1 Thing 4 Health Challenge Video, Dr. Wade shows how using a particular tool to hack the brain, you can provide yourself with the support you need along with what you get from Just 1 Thing 4 Health so ,you can realize your best outcomes of a healthy life and lifestyle.
When you take a look at the science behind why we give up on our resolutions so quickly, it is easy to understand the reasons, and with that information, we can act differently to stay on track.
Dr. Wade suggests using a strategy designed by Dr. Gabrielle Ettinger that is called “WOOP”, as in WOOP It Up. The ‘W’ is for Wish. The “O” is for Outcome. The next “O” is for obstacles and the final letter “P” is for Plan.
Meet the Challenge by taking these proactive steps towards your better health.
Dr. Yolanda Wade’s Challenge to you:
Stay committed to the change you were motivated to make; those changes you were intentional about. “WOOP” up your commitment to change. Wish. Outcomes. Obstacles. Plan.
Create the energy of ‘Yes’, you’re motivated for the change! ‘Yes’, you’re intentional about the change, but you need a specific strategy for sticking to that change, which is to “WOOP” it up! … Wish. Outcomes. Obstacles. Plan.
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!
Watch the Doctors’ Q&A Video and find out more about our Featured Doctor and her W.O.O.P. recommendation…
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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:
Understanding some of the science behind commitment to change can help you. It is the push versus pull!
There is a really great strategy for helping to stay committed to
….• the change you were motivated to make;
….• those changes you were intentional about but somewhere along the way you got distracted.
This strategy was designed by Dr. Gabrielle Ettinger and is called “WOOP”, as in “WOOP” It Up. The ‘W’ is for Wish. The “O” is for Outcome. The next “O” is for obstacles and the final letter “P” is for Plan.
“Wish” set SMART goals that are: Specific Measurable Attainable Relevant and Time specific. Instead of the really broad lofty goal like, I want to change to a plant-based diet; an example of the very specific goal is to say – at the end of 30 days I will include four plant-based servings in my daily diet. Can you see the difference between plant-based diet being vague, and being very specifically stated ‘at the end of 30 days four servings daily’? Also make sure in this wish phase that you’re connected personally to the goal. That’s where the push versus pull comes in.
If it is your doctor telling you that you need to make change for better health or your loved one who’s saying you need to make change for better health, you’re less likely to stay committed to that change then if you find your personal why; your own emotional connection to why that change is important.
“Outcome”. Here’s where you get to dream about what happens on the other side of the goal that you’ve set at the end of 30 days. Whether, it’s you saying, I’ll have…
….• better energy
….• better digestion
….• cleaner clearer skin and
….• healthier hair
You need to connect again very personally to some of these science-based benefits of the very specific goal of increasing those plant-based servings in your daily diet.
“Obstacles”. Here’s where you need to identify all the possible deterrents to achieving an increase in plant-based servings. Those are the emotional obstacles, the physical obstacles, the social obstacles, and the environmental obstacles. Identify what those things are.
For instance, if you don’t have fresh veggies in your refrigerator or frozen veggies in the freezer, it’s going to be hard to stick to having for daily servings of veggies when you don’t have access to those things. If you go to eat at a BBQ pit every day with your coworkers, it’s going be a little bit tricky to stick to your plan of transitioning to a plant-based diet. So, figure out what the obstacles are and plan so you can stay ahead of them.
“Plan”. Use those obstacles that you have identified and make a plan for how to get around, over or beyond them.
….• Suggest eating someplace other than the BBQ Pitt.
….• Look online ahead of going out to check the menu and see what the plant-based options are.
….• Perhaps when you aren’t able to look at the menu ahead of time, review it for the plant-based options and order them and decline the menu. That way, you’re avoiding that temptation.
Wish, Outcome, Obstacles, and Plan! Remember, part of your plan should include broadcasting your new very smart choice of a whole food, plant-based diet, which means telling the people that you love it.
While you don’t want to force the notion on anyone, tell people that you work with, possibly share it on social media, indicating you’re transitioning to a plant-based diet. The value and the power in the group for accountability and support can be profound.
Lifestyle changes require commitment. When you’re committed, the new habits can move you like an avalanche. Once you’ve established a new habit, you tend to pull that habit and expand it in ways that continue to help you to feel better and to have better health, and health outcomes.
So, “WOOP” it up! “WOOP” up your commitment to change.
Yes, you’re motivated for the change! Yes, you’re intentional about the change, but you need a specific strategy for sticking to that change, which is to “WOOP” it up … Wish Outcomes Obstacles Plan
Dr. Wade’s Favorites:
The Power of Habit by Charles Duhigg
Woop My Life
Elements Natural Medicine
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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.
This week, we want you to get to know more about
Dr. Joel Fuhrman
Physician, Author, Speaker, President of the Nutritional Research Foundation
Once again we are Featuring DR. JOEL FUHRMAN, 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.
‘CELEBRATING THE MOVEMENT!’
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.
**Eating Clean: Making the Commitment
If you’re thinking of making the switch to a new healthy lifestyle, eating clean is a great place to start, but remember that it’s a commitment to change your overall lifestyle – it’s not just a diet.
**14 Tips for Getting (and Staying) Motivated to Eat Healthy
These tips and tricks from a health coach and holistic nutritionist are for how to get and stay motivated to eat healthy! Enjoy!
**Slideshow: Best Diet Tips Ever — 22 Ways to Stay on Track
Tips like these will support and motivate you to stay on track.
** 14 Simple Ways to Stick to a Healthy Diet
Having realistic expectations increases your chances of maintaining healthy lifestyle behaviors. When you’re tempted to indulge in unhealthy behaviors, remembering what motivates you can help you stay on track.
Celebrate with us as we join you on your journey to health and wellness. 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 APRIL, everyone who subscribes gets 2 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
**Vegan Pumpkin French Toast
Looking for a plant-based french toast recipe? Try this delicious vegan pumpkin french toast recipe and you will get rave reviews from your household.
-Need a Recipe for a Tasty Dish? Try this Bite of Deliciousness!
**Sweet Potatoes with Thai Peanut Butter Sauce
These sweet potatoes topped with a zesty slaw and creamy Thai peanut butter sauce are an irresistible plant-based dinner recipe!
Whole Food, Plant-Based Resources
Evidence based, medical research, recipes and other resources and stories that will support you on your journey:
**Are You a Mindless Eater? Change Your Relationship with Food
What it can mean to be liberated from a painful, troubled relationship with food.
**Go Vegan To Save The Planet, Says New Environmental Report
How Livestock Farming is Killing the Planet, published by animal welfare charity Viva!, reveals the scale of global warming and predicts the devastating effects livestock farming will have on the environment if the global consumption of animal products continues at the same rate.
**The Benefits of Social Support for Your Healthy Lifestyle
Social norms and societal modeling and expectations contribute an overall context that promotes certain eating behaviors. However, when making specific dietary and lifestyle choices, like exercise, reactions from close friends and family—positive or negative—also exert a profound influence.
**How I Kicked Food & Drug Addiction, Diabetes & Depression
From a drug addict, a fast food addict, and suffering from severe depression, this man’s story is about how commitment to change saved his life.
**Vegan Chorizo Sausage and Squash Gumbo
This Cajun stew can easily be veganized and made to taste delicious while it warms you on a cool Springtime night.
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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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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