J1T4H Week 3

Dr. Nisha Chellam on Seeds and Nuts

Just 1 Thing (at a time) 4 Health

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


Featured Doctor:  Nisha Chellam MD

Dr. Nisha Chellam is a board certified Internist, also board certified in Integrative and Holistic medicine, practicing under the principles of functional medicine. Dr. Chellam is Founder of Holistic and Integrative Center of Novi, MI, “Holistic ICON”, where she incorporates Nutrition, Fitness, hormone balance, and permanent weight control. She believes that food is medicine and enjoys living a healthy lifestyle while helping others do the same.

Drink more water, add more seeds to your vegetables, and more nuts as your snack to increase the flow of nutrients through the bloodstream.

Learn more from Dr. Chellam and watch the replay of the Tuesday Live Physicians On Call – Challenge Empowerment Interview

Dr. Chellam’s Challenge to You:  

“Add More Seeds and Nuts to Your Vegetables”

Adding seeds to your vegetables increases absorption of nutrients in the bloodstream. These nutrients are the anti-oxidants that reduce damage from free radicals, aging, and decrease the incidents of cancer, improving longevity.

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

  1. Add seeds to your salads to increase the beta keratin oil absorption of nutrients in the bloodstream. Beta Keratin oils are nutrients that are precursors of Vitamin A that act as antioxidants and reduce the damage from free radicals. A handful of seeds a day keeps disease away.
  2. Unlock more of the health benefits of nuts, seeds and grains by sprouting. Here’s a quick read to get you started if you’d like to try sprouting for yourself.
  3. Use this guide to find the most healthful nuts you can eat.  https://www.medicalnewstoday.com/articles/323042.php

Remember, when you add more seeds and nuts to your diet, you increase the chance for weight loss with this healthy snack and improve the flow of nutrients through the bloodstream.

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

Favorite source of additional info:

1.  Biggest Challenge Tip:  Start by drinking a lot of water so you pee once an hour. 80% of our body is water, you impact 80% of the functions when you make this shift.

2.  Favorite seeds and nuts recipe. Throw in a bunch of greens and mushrooms with onion and garlic (optional), then with the herbs you like (my favorite is mint) blend with cashew or coconut or pine nuts or even tahini and some spices (love cayenne or black pepper and some cumin or coriander with curry powder, pour over the greens and mushrooms and cook in a rice cooker or instant pot with as much liquid( water mostly) and you have a robust soup in 15 min.

3. Favorite Restaurants – Inn Seasons in Royal Oak MI and Raw in Chicago ( the best raw vegan tiramisu)

Learn more from Dr Chellam…
• Sign up for her newsletter: http://holisticicon.com/newsletter/
• Visit her website: www.holisticicon.com
• Check her links to relevant upcoming events :  https://www.facebook.com/NishaChellamMD/

Great Videos to Watch:
Eating fiber-containing foods—especially nuts—during adolescence may significantly lower the risk of developing potentially precancerous fibrocystic breast disease (fibroadenomas).
Tree Nuts or Peanuts
Young women at high risk for breast cancer given just a teaspoon of ground flaxseeds a day showed fewer precancerous changes.
Flax Seeds and Breast Cancer Prevention
Here are TIPS on how to successfully make specific changes:
-Find a Plant based Doctor near you to help you transition from an animal protein diet to a plant-based protein diet and help reduce your risk of bone fractures due to loss of calcium –
… and of course, keep your Subscription active and participate in the Just 1 Thing 4 Health Program.

The 7 Original Heroes of the Movement

Featured Hero:   Dr. Joel Fuhrman

IDr. 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.

Dr. Fuhrman advocates eating at least one pound of raw vegetables and another pound of cooked vegetables each day. He has popularized the notion of nutrient density under his Health Equation: Health = Nutrients/Calories (or, H = N/C). He is also the pioneer of the “Aggregate Nutrient Density Index”, or ANDI, a ranking of foods based on their micronutrient concentration, a measure now adopted by Whole Foods.

–>To read more, Click This Link

In the News

1]  Plant-Based Diet Helps Native Americans Overcome Diabetes … There is a tragic, continued rise in chronic disease rates around the globe, particularly diabetes and the commonly accompanied cardiovascular disease.  We have seen diabetes rates soar across these communities, particularly the Pima tribe of Arizona. Dr. Caroline Trapp has spearheaded PCRM’s

Food for Life: Healthy Eating and Cooking to Beat Diabetes in Indian Country offering much needed education to healthcare experts and leaders in and around the Native American communities of the Southwest. This example of dietary transformation gives us all hope.

2] Alzheimer’s: Drugs & Money Remembered, Food Forgotten   … Studies, including The China Study. (Campbell and Campbell 2005), show that a dietary lifestyle centered on whole plant-based (WFPB) foods, actually has been shown to reverse or remediate the progression of serious diseases like heart disease, diabetes and many other ailments. And now, a relatively large amount of evidence is showing that this same dietary lifestyle is likely to profoundly slow down (possibly stop) the progression of Alzheimer’s disease as well.

3] The 6th Annual International Plant-based Nutrition Healthcare Conference (PBNHC) in CA.  … Organizers anticipate more than 1,000 health care professionals from over 25 countries to attend. This groundbreaking plant-based conference, held in California, was started by The Plantrician Project, a U.S.-based non-profit with the mission to produce educational events, tools and resources for physicians and those they serve about the evidence-based efficacy of whole food, plant-based nutrition. Susan Benigas, The Plantrician Project Founder and Co-founder of the International Plant-based Nutrition Healthcare Conference, told Plant Based News: “Plantrician, as you might assume, is where ‘physician’ and ‘plant-based nutrition’ merge.

4] Harvard’s T. H. Chan School of Public Health has this to say about nuts … It’s heart healthy good news. In one of the largest studies to date about the health benefits of nuts, researchers analyzed data from more than 210,000 health professionals over as many as 32 years. They found that, compared with those who never or almost never ate nuts, people who ate one ounce of nuts five or more times per week had a 14% lower risk of cardiovascular disease and a 20% lower risk of coronary heart disease during the study period.

5] Just 1 Thing 4 Health Program – The Success Continues!
IT’S OFFICIAL!! and first milestone reached!  With doctors feeling they have another avenue to provide support for their patients that they too are participating in, it’s not only rewarding, it’s exciting for them. The 30+ Week Program is all about whole food, plant-based doctors, nutritionists and other health and wellness practitioners sharing what they know can change the quality of life. It sets the stage to roll right into more subscribers joining the network and feeling supported through the Doctors and practioners participation and care. J1T4H anticipates record growth and major support for those who need it.

Celebrate with us as we celebrate with you being on this journey to health and wellness. Now is your chance to be a bigger part of the ripple effect we are seeing be created.

Remember to 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!”    http://just1thing4health.com

Tips from the Kitchen

-Deliciousness from the Kitchen
Enjoy this easy recipe for granola! No added sugar or oil. Feel free to substitute nuts and seeds of your choice. Walnuts and pumpkin seeds  make this work very well!Prep time:  15 mins
Cook time:  55 mins
Total time:  1 hour 10 mins
Serves: Serves: 4 to 6 (makes 3.5 cups)Click this link or the Image and check out the recipe details

-Need a Recipe for a Tasty Dish? Here’s something that’s Tahini Tangy Tasty!
Tahini is made from ground sesame seeds and it’s a wonderful, versatile addition to many recipes.Try this Tangy Tahini Sauce from Beantown Kitchen. Bonus: recipe for a Buddha Bowl also included.
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:
Father of the Whole Food, Plant-Based Nutrition lifestyle movement, Dr. T. Colin Campbell, shares his take on nuts!
Which nut is better for preventing cancer? Let’s see what Dr. Greger has to say in this short, informative video.
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.
Are you keeping your journal up to date noting your food changes and insights?

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  Seeds and Nuts”

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

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