J1T4H Week 1

Dr. Bandana Chawla on Fiber

Just 1 Thing (at a time) 4 Health

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

WEEK 1 – FIBER

Featured Doctor:  Bandana Chawla MD
Dr. Chawla loves being a part of the whole foods, plant-based movement and appreciates having been introduced to it by some of her patients that improved their health by taking the action to change their nutritional intake, many of these actions she outlines in her video.


Watch Dr. Chawla’s video to hear how she explains protein in the diet. She also talks about the deficiency in our diets that can be easily changed resulting in tremendous improvements in most people’s health.

Learn more from Dr. Chawla and watch the replay of the Physicians On Call – Challenge Empowerment Call


Dr. Chawla’s Challenge to You:  “Eat More Fiber”

Every day be mindful to eat at least 1 item at 1 meal that contains high fiber.

Here are some easy to follow steps to help you meet This Week’s Challenge:

  1. Download the free food diary from either the Centers for Disease Control (CDC) or National Institutes of (NIH)
    1. CDC site – https://www.cdc.gov/healthyweight/pdf/food_diary_cdc.pdf
    2. NIH site – https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/diary.pdf
  2. Every day make a point of adding more fiber to at least one of your meals or snacks.
    1. Keep adding more fiber until you reach the recommended amounts
      1. USDA recommends 25 – 30 gr / day
      2. Plant-based doctors recommend 40 – 50 gr / day
  3. Journal your daily fiber consumption and notice how differently you will feel.
  4. Keep this information handy and study it throughout the week.
  5. Be sure to consult your doctor or a plant-based doctor if you have any questions or if you suspect anything being wrong in how you feel.

How much fiber is in different foods?
https://www.healthline.com/nutrition/22-high-fiber-foods

Here are some of Dr. Chawla’s personal favorite resources:

Favorite source of additional info:

  1. https://nutritionfacts.org and
  2. Her blog https://embeeplantphysicians.org
Favorite Videos: “What the Health” and “Plant Pure Nation”
Favorite Studies: The China Study and Adventist Health Study https://publichealth.llu.edu/adventist-health-studies
Favorite Recipes: Healthy Vegan Cheese and Green Smoothie, both on her website – https://embeeplantphysicians.org/bonus-recipe-vegan-cheese-sauce-no-oil/ and https://embeeplantphysicians.org/recipe-of-the-month-green-smoothie/Here are her TIPS on how to successfully make specific changes:
-PCRM 21-Day Kickstart. As Dr Barnard says, “Just give it a month and see how you feel.”
-Plant Pure Nation – Quite affordable delivered plant-based meals https://www.plantpurenation.com/
-Find a Plant based Dr near you to help you with the transition and help you reduce and take off meds – https://www.plantbaseddoctors.org/find… and of course, keep an active Subscription and participate in the Just 1 Thing 4 Health Program.

The 7 Original Heroes of the Movement

Featured Hero:   Dr. Dean Ornish

Dr. Dean Ornish has built his reputation on advocating for a lifestyle-driven approach to the control of coronary artery disease (CAD) and other chronic diseases. He promotes 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.

–>To read more, Click This Link

In the News

 -Physicians Committee for Responsible Medicine August Conference
Attended by our own Dr. B. Chawla and Dr. C. Chawla, this video shows some of the passion that doctors across the country share. We want you to know they are out there and you can find a doctor who cares about you!

-2018 Plant-Based Health and Wellness Summit 

10 Experts Shared their Knowledge both Live and Live Streaming, from a Colorado location that created a ripple effect of healing that spread near and far. The organizer and a presenter was our own Jerry Casados, NTP, Plant-Based Nutritionist, McDougall Starch Solution Certified Instructor. See highlights in our Facebook Group.

-Just 1 Thing 4 Health Program Launches 

IT’S OFFICIAL!! Hooray!  We are all in and the whole food, plant-based doctors, nutritionists and other health and wellness practitioners share what we know can change the quality of your life. We are celebrating a momentous occasion and we’re celebrating YOU! Now is your chance to be a bigger part of the ripple effect we are all creating.

Be sure to join us for the “Physicians On Call” LIVE and Replays where the Doctors will share more information. Have questions, join us to ask and get your questions answered.

Invite your family and friends to be a part of this journey with you. All you have to do is forward this link with a note to say, “You’ve got to sign up for this. It’s free and it’s worth it! I’ll tell you more later.”    http://just1thing4health.com

Tips from the Kitchen

-A Message From Jerry Casados, NTP
Eating healthy is sometimes difficult, especially if it means you have to relearn what to eat. Watch for the things I’ll be sharing to support you on your journey to healthy eating and towards a healthier quality of life. This week focus on adding more fiber to your meals.
-Need a Recipe for a Tasty Dish? Here’s something for you that’s juicy and fresh!
Natural fiber is found only in fruits, vegetables, whole grains, and legumes. Our recipe this week is to make sure you’re filling your plate with whole, plant-based foods like the ones you see in this picture.
Cinnamon Apple Oatmeal Recipe
-Makes 2 1-cup servings
Since oats are rich in soluble fiber, which is especially good for lowering cholesterol, everything you need may already be in your home, like: old-fashioned oats, apple juice concentrate, water, and cinnamon. Add blueberries or other fruit with this and savor the flavor.  –>Click Here to see the full recipe.
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:
Dr. Michael Greger reviews some of the research on Fiber and explains some simple guidelines to ensure appropriate fiber consumption in the following video:
https://nutritionfacts.org/video/the-five-to-one-fiber-rule/
Read these articles for more on fiber and how it allows the foods to break down more slowly resulting in better blood sugar control. Prevents constipation and aids in reducing risk for colon cancer, diverticulosis and diverticulitis.
Fiber promotes colonization and growth of healthy bacteria in our colon. These healthy bacteria in turn produce compounds such as butyrate which have powerful anti-inflammatory properties, reducing the risk of colon cancer and ulcerative colitis(inflammatory bowel disease). http://nutrition.ucdavis.edu/content/infosheets/fact-consumer-fiber.pdf

A study exploring the effects of fiber on type II diabetes and cancers:
https://www.pcrm.org/health/medNews/high-fiber-foods-reduce-risk-of-type-2-diabetes

From the Us Government’s National Institutes of Health:
High-carbohydrate, high-fiber diets for insulin-treated men with diabetes mellitus.
https://www.ncbi.nlm.nih.gov/pubmed/495550

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Be sure to join our Facebook Group and share your realizations. Here’s a handy link to easily get there and join Hippocrates Docs and those participating in the Just 1 Thing (at a time) 4 Health.
http://bit.ly/facebook-j1t4h
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:

“Eat More Fiber”

Here’s to your good health and learning more about how food can be your medicine.