April 19, 2024 • 58 mins
Ready to turn the tables on type 2 diabetes with the power of your plate? Let's step into the kitchen together, warriors, as I guide you through a culinary journey beyond managing diabetes to reversing it. This episode is jam-packed with practical advice on crafting a weekly menu that will fuel your fight against those pesky blood sugar spikes, featuring foods that are as delicious as they are beneficial for your health. We're not just talking about what's for dinner; we're aiming for a holistic overhaul of how you eat, sleep, and feel.
Our conversation is a treasure trove of tips for meal planning that puts blood sugar management center stage. I'll walk you through creating a shopping list that acts as your roadmap to success, and I will share a day-one meal plan that will introduce your palate to unsweetened berries and quinoa. We'll also tackle personalizing your diet to fit your needs, whether that means selecting the leanest cuts of meat or understanding when to eat—or not eat—for optimal health. This episode isn't about restrictions; it's about making informed, tasty choices that keep your body and mind in peak condition.
Let's face it: variety is the spice of life, and your meal plan should be no different. I'll show you how to inject excitement into your weekly meals, rotating dishes to keep your taste buds guessing and your blood sugar levels in check. You'll learn to navigate the hidden sugars lurking in restaurant dishes and master the craft of home cooking for better control over your nutritional intake. And because no warrior's journey is complete without a bit of camaraderie, I invite you to join our community challenge and share in the triumphs that come with embracing a lifestyle that honors the temple that is your body. Together, we're not just managing diabetes; we're conquering it.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Dr. Dwain Woode (00:00):
And I get that question all the time what
should I eat?
What can I eat?
Oh, my family makes thisamazing dish and I just love it.
I love it, but they say I can'teven eat it because I'm
diabetic.
Is that true?
Is that true?
And we're going to spend sometime talking about that tonight.
How do you create a menu?
(00:20):
How do you create a menu for anentire week?
What do you have to do?
What are some foods that youcan eat?
That's what we're talking abouthere on the show.
I'm talking to type 2 diabetics,adults who have type 2 diabetes
, who want to put their diabetesin remission, who want to
reverse their diabetes, get offof diabetes medication, avoid
(00:41):
complications and reverse thedownward spiral that they're
having for their health.
Right, this is not theory.
This is stuff that goes onevery single day, and if you're
a diabetic or you know someonewho has diabetes, someone that
you've been helping to take careof, you know how we roll right.
It is an all-encompassingdisease, but the good thing is
(01:08):
all-encompassing disease, butthe good thing is right.
The good news is that it can behandled and we can reverse.
We can reverse diabetes.
Welcome, welcome.
If you're new to me, I'm DrDwayne Wood, that's Wood with an
E the E stands forendocrinology.
Here on the channel, I educate,I empower and I encourage you
to take charge of your health,your life, avoid complications
and go to the next level.
We're creating the life we'vealways wanted and in this year,
(01:56):
new year, new.
You right, that's what we'redoing.
New year, new.
You Remember that our goal isremission, reversal of diabetes,
and as a corollary to that, asa side effect of that, as just
one of the benefits that we getfrom that, we also will see
people who are not diabetic haveamazing responses in their
(02:21):
health and in their lives aswell.
Right, so remembernon-alcoholic fatty liver
disease, high blood pressure,high cholesterol, polycystic
ovarian syndrome, obesity,metabolic syndrome all of those
things get better as we talkabout what do we do to put our
diabetes in remission?
Because the very same things,y'all that we do for the
(02:42):
diabetic are some of the exactsame things I shouldn't say some
are the exact same things thatwe do for all of the other
patients.
So, even as I'm talking topeople in the office, as I'm
talking to clients, as I'mtalking to people who stop me
and say hey, I've been watchingthe show, or people who are
stopping me say hey, you've lostsome weight.
Tell me what you're doing.
(03:02):
You know what I tell them?
The exact same things that wetalk about when we talk about
putting diabetes in reversal.
Yep, yep, yep, yep, it is thesame.
So that's what we're talkingabout, y'all diabetes in
reversal.
And tonight, in particular, weare talking about how do we go
about creating a menu.
A seven-day menu is what we'reworking on, right?
(03:27):
You guys saw the flyerseven-day menu and, as I said,
diabetes, yes, but guess what?
The same things we could talkabout as we talk about diabetes
are the same things that we willtalk about as we talk about
everyone else who has metabolicsyndrome and all those other
(03:47):
metabolically active andassociated disease processes.
So let's get to it.
Let's get to it.
So, number one, remember ourpremise.
Our premise is that our issueis the insulin right.
So diabetes is not a bloodsugar problem, it is an insulin
(04:09):
problem, and, of course, bloodsugars are just simply the
result.
That's the symptom of where wefind ourselves in the metabolic
disease process, and so our goalhas been one to decrease the
total amount of insulin in ourbody, that is, insulin that's
coming from outside, that's inpeople who are taking insulin,
or insulin that our body isproducing to help manage our
(04:32):
blood sugars.
That's number one.
Number two suppressing theappetite.
All right, so one, stop,decrease the insulin.
Number two suppress theappetite.
And then, number three get ridof as much sugar, glucose,
carbohydrates as we can from thebody.
Notice, I didn't say get rid ofas much from the food, but as
much as we can from the body.
(04:52):
So those are three of thepillars that we're using as
we're moving through thisprocess.
So the question comes up well,how do we go about decreasing
the total insulin in our body,how do we suppress the appetite
and how do we decrease thecarbohydrates and the sugar
that's in the body?
(05:13):
And this all comes down to youguessed, it comes down to our
topic for tonight, right?
So there are some principlesthat I want to go through as we
move into the process ofcreating the menu.
There are some things that Iwant you to pay attention to,
and they are simply these Right,and first, let me kind of read
(05:34):
this little quote that Ideveloped, and it is eating well
is a form of self-respect is aform of self-respect.
Every meal is an opportunity tonourish not just your body, but
also your well-being.
By choosing foods thatstabilize blood sugar and
(05:57):
enhance energy, we honor ourhealth and invest in our future.
Remember, good nutrition isn'tjust about avoiding illness.
It's about thriving.
Let every bite take you closerto your best self.
(06:17):
So it's not just about bloodsugar.
Eating encompasses so much,much more.
Do you know that the way youeat affects the amount of
inflammation in your body?
Do you know the way you eataffects how you sleep?
(06:40):
Do you know the way you eataffects your mood and your
thought process?
You've heard people say food asmedicine.
As a matter of fact, we did ashow where we talked about food
as medicine.
Go back and watch that.
It's on the channel.
But the food affects so much,and so, as we are moving in the
(07:06):
direction of reversing diabetes,decreasing our insulin, dealing
with cravings right,suppressing appetite and dealing
with the total sugar in ourbodies, it's important to
remember that that there's a lotmore that goes on in terms of
our diet and the food that weeat.
So here are some generalprinciples for each day, as we
(07:29):
are talking about the foods thatwe're going to be putting on
our menu.
Number one you want to make sureyou're hydrated.
I say that.
You guys hear me say thatprobably for every single thing
that we talk about, you want tomake sure you're hydrated.
Do you know, as a matter offact, I've got a patient that
I'm going to go see right afterthis show.
Uh, that's at the hospital.
I got a consult.
And do you know that there arepeople who come into the
(07:51):
hospital excuse me, guysallergies?
There are people who come intothe hospital who have blood
sugars of 800, 900, a thousand,you know?
I think 900, 1,000.
I think that's the highest I'veseen is like probably 2,000,
1,500.
And everybody wants to givethat person insulin and insulin
(08:13):
is a treatment for thatcondition.
But the first thing that theyneed is fluid.
They need water, they needhydration, because your enzymes,
your insulin, all the processesin your body can't work
properly if you're not wellhydrated.
So in everything that we do,hydration is a key, it is a must
(08:39):
.
So, as you're putting yourmeals together, as you're coming
up with what is going to go onmy plate, what is going to be my
breakfast and my lunch and mydinner, make sure that you are
hydrating well.
So we're not going to spendtime talking about what we're
going to put on the menu forhydration.
We're going to talk about thefood, but you want to make sure
(09:00):
that you're doing that andhydration is important.
Want to make sure that you'redoing that and hydration is
important.
Make sure that you areminimizing the amount of
calories you're getting fromhydration, right, most of us
actually drink our calories asopposed to eating it.
Yeah, yeah, that's thestatistic.
Number two portion control.
It is possible to eat good food, to eat healthy food, to eat
(09:26):
foods that don't normally spikeour blood sugars way, way, way
up, but to eat so much that welose the benefit of the food
that we're eating.
Well, not easy that you can sitdown and eat enough salad to
get a blood sugar of 2, 3, 4,500.
(09:47):
Or enough lettuce, or enoughbroccoli, or enough I don't know
cabbage Cabbage, because that'sone of my favorite things.
Do you know that that'spossible?
So, the portions that we eatthat's very important.
So, as you're creating yourplan, your menu, portion control
(10:07):
, portion control, portioncontrol.
How many times did I say that?
One, two, three, yeah, portioncontrol Breakfast, lunch, supper
.
Number two substitutions.
We're going to see here in alittle while that the things
that we are talking about maynot be things that you
necessarily like or things thatyou are comfortable cooking or
(10:30):
comfortable eating.
Substitute Just because therecipe says that you have to
have a particular thing doesn'tmean that you've got to do that.
You can substitute somethingelse.
Of course you've got to makesure that what you're
substituting is continuing to behealthy and, of course, if it
tastes good, great.
Or people say I don't want tochange the dish because it may
(10:53):
not taste good, that's okay, fixit.
Number two, sorry.
Number three preparation.
Right, this is the first daythat we're going to talk about
here in a minute Preparation,preparation, preparation,
preparation.
You cannot be successful if youdon't prepare.
If you're expecting to show upon that day at that meal and
(11:14):
make a healthy choice, yeah,you're setting yourself up for
failure.
So preparation has to happenway before you even get to the
meal itself and then adjustseasonings.
That goes back to what I wasjust talking about in terms of
substitution and you've got toplay with that thing.
Right, what tastes good to you?
(11:35):
You took something out becauseyou thought it was not healthy
for you.
What are you going to put backin there?
What are you going to adjustand then look at cooking methods
.
Just because your mama fried itdoesn't mean you have to fry it.
Just because your cousin andthem baked it doesn't mean you
(11:56):
have to bake it.
You can grill it.
You can put it in a toasteroven.
I found some things you canactually cook in the microwave
that I didn't believe you canactually cook in the microwave.
That I didn't believe you cancook in a microwave.
Right, you got one of thoserotisserie things.
Use it.
So experiment with differentmethods of cooking.
(12:17):
We did a show several weeks agowhere we talked about where we
talked about, because, as soonas I said that where we talked
about different arrangements offood, how we can change food,
how we can do supplements and soforth.
That's a great show to go backand watch and listen to.
(12:39):
All right, all right.
And then let's see sherry.
Sherry from brooklyn.
Sherry said wow, uh, waterhydration means so much.
You, uh, you really eat toomuch plain salad, lol.
Thank god for propersubstitution.
(13:03):
Yes, yes, yes, yes, okay, allright, so let's hop to it.
So day number one, y'all.
Day number one.
Here it is.
So here's our shopping list andwe're gonna go through.
We're gonna go through day oneand then we'll show you all the
things for the rest of the daysand then I'm gonna come and show
you some of some of my, my, my,my food.
(13:25):
So, day number one we're goingto do some shopping.
You got to prepare, you got togo to the grocery store.
Now notice, this says day one.
But just like you are shoppingfor day one, what I would
recommend doing is, at thebeginning of the week or maybe
the end of the previous week,figure out what you're going to
(13:47):
do for the coming week and goout and buy that stuff Right Now
.
This says day one, but there'sday two and three and four and
five and six and seven, right?
So what you don't want to getinto the habit of doing, because
this will try you, this willget on your nerves.
It's like every day having togo out and buy the food for that
(14:09):
day that you're going to cook.
Like one of the things I used todo here, uh, in my studio, is I
would come in and I would video, record a video and be putting
things in the video with theplans that that video is going
out tonight.
Like I'd start in the morningand say, okay, this video is
(14:30):
going out tonight.
Well, that was a bad thing,because after a while guess what
?
Yes, things happen and you getinterrupted during the day, and
after a while because your brainneeds time to think anyway.
And so I was like, oh yeah,this one's not going to be done
today.
All of a sudden, guess whatjust happened?
(14:50):
Right, that video didn't happen.
So I had to plan ahead.
Like, if you guys have beenfollowing you know, back in
December or November we startedtalking about New Year, new you
right, planning ahead.
Same thing, like we do in therest of our lives.
We've got to do the same thingswith our food.
So this is what we're doing,right?
So day number one this is ourshopping list.
(15:12):
So some Greek yogurt,unsweetened mixed berries,
ground flax seeds, some quinoa,some cucumber, cherry, tomatoes,
lemon, tahini dressing orwhatever dressing you like,
chicken breast and some broccoli.
So this is day one.
(15:33):
This is all the stuff we'reputting in day one.
And so what does day one looklike?
And remember, our goal is tominimize the spikes in our blood
sugar.
So anytime we have somethingthat has a lot of carbs in it,
then we will get spikes in ourblood sugar.
So anytime we have somethingthat has a lot of carbs in it,
then we will get spikes in ourblood sugar, right?
So we want to minimize that.
And, as you look at what you'reseeing there on this shopping
(15:55):
list, right?
So the mixed berries, right,probably has some sugar in it,
but if you remember, when we didour show on starchy and
non-starchy vegetables and foods, right, one of the things that
we said was berries actuallyhave less carbs than some of the
other fruits that you can have,like the melons and so forth.
Okay, so that's on there.
(16:16):
The quinoa is going to spikethe blood sugar, but not as much
as if we used rice, or, right,even brown rice will spike the
blood sugar, not as much aswhite rice, but it is there,
right?
All right, let's see, we gotsome cherry tomatoes, we got the
dressing, we got the chickenbreast and we have the broccoli,
(16:36):
because, remember, broccoli isanother one of those non-starchy
vegetables.
So what are we going to do,right?
Okay, that one shouldn't havebeen in there, but day one,
right?
So we're going to go do aquinoa salad.
(17:03):
Actually, give me just a secondhere, guys, right?
So quinoa salad is going to bepart of day one, and let me pull
this up um, yeah, quinoa saladis going to be part of what we
(17:23):
do for day one and notice thatthere's some chicken in there,
right?
So we've got chicken breasts,we've got some apples, we've got
some tomatoes, of course we'vegot the quinoa in there, We've
got a couple of leaves ofspinach and we've got some
(17:44):
peppers, some yellow bellpeppers.
Now, if you look at that meal,that seems filling, right, and
so that is lunch.
That's lunch and you'll seehere in a minute.
Let me make sure you'll seehere in a minute.
(18:06):
Yeah, let me make sure You'llsee here in a minute that we did
.
That was lunch, and we're goingto go directly to supper.
Let me make one point here.
As I'm going through this listand as we're talking about
(18:33):
creating this menu, you will notsee anything in there for
snacks.
When I talk to patients andclients, I don't tell them to
have snacks because there is nophysiologic reason, there's no
metabolic reason for snacks,other than people who may be on
medications that we're trying todecrease anyway, or medications
they have to take at aparticular time that requires
them to take it with something,to eat some food.
(18:55):
But there's no reason in yourday to include snacks, so in you
will not see snacks.
Now there are things we cantalk about.
If you are having a snack, whatare some valid things to have,
what are some things you can useto minimize the spike in blood
sugar?
But, yeah, you won't see snacksin this list, all right.
(19:21):
And then I think Sherry sayswhat if you don't like breast?
It's too dry.
So once again, there's thatsubstitution, sherry.
All right.
So the chicken itself has nospiking of carbs and insulin.
So the chicken itself.
So you can use really any partof the chicken.
(19:43):
Now, as you get to other partsof the chicken, you got to talk
about the calories and the fatand so forth, but simply for our
use of this for blood sugarmanagement, some steak, some
steak tips that you want to putin there.
You may have some salmon thatyou want to put in there.
(20:09):
We'll see salmon coming up herein just a little while, okay.
And then at night, once again,we got grilled chicken breast
with steamed broccoli.
Now what I want to point out iswell, let me say it a little
differently.
Well, let me just point it out.
(20:30):
So notice that we use the samemeat for lunch and supper.
That is deliberate, because itdecreases the work that you have
to do.
If you are trying to minimizewhat you do, you could grill it
(20:50):
and do the chicken a littledifferently for each of the
meals, but the simplest thing todo is to grill it, slice it up
here for lunch and then justhave a whole chicken breast for
supper with some steamedbroccoli, and you can have some
quinoa at supper as well, or youcan have some other carb that
(21:13):
you would like to put in there.
Now, a lot of people know theplate method, and the plate
method is you take your plateand half of it is non-starchy
vegetables, a quarter of it isnon-starchy vegetables, a
quarter of it is your proteinand the rest of it you put maybe
some starch and fats Because weare using fasting as one of our
(21:39):
tools.
That is still a general processthat you can go through, but the
fasting that you're doing willreally actually offset some of
the other things that sometimeswe worry about, because fasting,
by nature of what we do, is acalorie restriction.
(22:00):
Right, the way we do it.
And notice in this case, as Isaid, there is lunch and there's
supper, there is no breakfastand you do not have to eat
breakfast every day.
Right, that you don't have to.
People say, oh, that's the mostimportant meal.
Well, if you're using that aspart of your fasting process,
(22:27):
great.
So I'm going to have breakfastand I'm going to have lunch.
I'm going to have breakfast andI'm going to have supper Great.
But you don't have to havebreakfast just because you woke
up.
Okay, all right.
So now day number two.
(22:48):
Uh, day number two, let's hopover.
And for the rest of these,we're just going to kind of talk
through the food.
Okay, I have, I have a list ofall the shopping lists, I have
the list of the recipes, uh,that we'll make available.
Um, for those of you who arecoming to the meetup on Thursday
(23:08):
night, we'll have some of thatthere so you can actually
download it.
Won't have everything, but someof it will be there, and then
the rest of it we'll kind ofpost in different parts of our
social media.
Okay, all right.
So day number two.
So, day number two.
And you'll see, there we've gotoatmeal topped with apple
slices and cinnamon, oatmealtopped with apple slices and
(23:32):
cinnamon.
And this is not the flavoredoatmeal that you get from the
packet.
This is steel-cut oats that youmake that doesn't have all the
sugar and all the flavorings.
Now you can flavor itdifferently so that it does
taste good.
Because remember, one of ourtenets of and let me go back to
(23:53):
that slide one of our tenets ofour meals for this month, right,
is, if you look there as thesecond from the bottom, it says
tasty.
The food has to be tasty, y'all, because if it doesn't taste
good, guess what?
You're not going to eat it,you're going to get bored with
it.
So we want to make sure thatyou're doing things, eating food
(24:16):
that you want to eat.
So okay.
So there we've got some oatmealtopped with apple slices and
cinnamon or apple chunks, Iguess I should say.
Then for lunch, we've gotturkey and avocado wrap.
Now you can do that a wholegrain tortilla, or you can do it
a different way.
Maybe you like the basiltortilla or you like one of the
(24:39):
other tortillas, and that's fine.
Remember, substitution isallowed.
At my office, when I go down tothe cafeteria, I go and I get a
wrap and I usually get a chickenfinger wrap.
So we've got chicken fingers,tomatoes, lettuce, cucumber,
(25:02):
jalapenos, some spinach in there, and then do I put olives no,
olives, oh, mushrooms and ranchdressing and I tell them don't
fold it right.
So they put it in the wrap.
They want to wrap it up.
I said don't wrap it like aburrito, don't wrap it, just
(25:22):
take the whole thing and put itin the box and I'm going to eat
it right out of there like asalad.
So that's how I do.
Now the chicken fingers arebreaded, right.
So I do see a little spike inmy blood sugar, but not as much
as if I had eaten a wrap.
So as you're looking at thevarious things that you're going
to put on your list, you willhave to experiment to see how a
(25:47):
particular food affects yourbody.
Just because it's on our listhere tonight doesn't mean that
you have to stay with that.
You can do something else, likeI've had people say hey, I'll
take all the stuff that's insidethe wrap and I'll wrap it in
lettuce, or I'll wrap it incabbage, and that's what they
use as their wrap, becausethere's less carbs.
(26:08):
And the benefit of that, as wego through all of this is, you
will notice that a lot of whatwe're doing is full of fiber,
right.
So as we're dealing with thosenon-starchy vegetables, we're
adding fiber and we're addingfat in there, so that the fat
and the fiber offsets the spikein blood sugar.
And then for supper we're goingto have some grilled salmon
(26:35):
with some asparagus on a bed ofrice.
Now, the rice that you see,there is actually white rice,
but you can put that on brownrice, you can put it on quinoa,
you can put it on cauliflowerrice, right, decreases the carbs
because cauliflower is one ofthose non-starchy vegetables.
(27:02):
That's day number two.
And notice the food that you'relooking at and eating.
This is good stuff.
This is not like you out theresitting eating a stick of celery
and a piece of brick.
This is food.
This is like real food.
And then, of course, you've gotto watch your blood sugars to
see what happens to the bloodsugars.
Day number three we got somescrambled eggs with spinach and
(27:24):
mushrooms.
Why spinach and mushrooms?
Because spinach and mushroomsare some of those non-starchy
vegetables, non-starchy foods.
If you're vegetarian or ifyou're vegan, you can use tofu,
like I've had.
Some people make some tofu anddo it like scrambled eggs.
They put a little turmeric inthere, a little salt and pepper,
(27:46):
and you eat it and you almostdon't know that it's not eggs.
I haven't seen anybody do anomelet.
That would be great If you guysknow how to do an omelet with
some tofu man, all right.
So scrambled eggs with spinachand mushrooms.
This is day number three.
For lunch we've got some lentilsoup with a side salad and
(28:11):
olive oil and vinegar.
Remember, we talked aboutvinegar as one of those things
that you can add to food thatdecreases the breakdown.
So it inhibits the amylase,which breaks down carbohydrates,
down carbohydrates, and so youdon't get as big a spike in
(28:36):
blood sugar as a result of thefood, because now you have the
vinegar that is inhibiting it,so you can actually.
So here's a little cheat, right, let me put this so I can say
so here's a little cheat so youcan actually eat.
And this is not the point ofthis.
Let me first say that you canactually eat more carbs if you
(28:57):
put vinegar on it.
That's not the intention, butthat's the result of the vinegar
.
So notice, all of a sudden wecan eat those carbs and we don't
get that spike in blood sugar.
We don't get the spike, theinsulin doesn't come up.
Insulin doesn't come up, or Idon't have to take as much
(29:18):
insulin, and so I don't gethungry, right?
Because, remember, anytimeinsulin spikes, my hunger goes
up, right.
So lentil soup, side saladdressed in olive oil and vinegar
(29:41):
Pauling around here is crazy.
And then for dinner we've got astir fry with tofu and mixed
vegetables bell peppers, snappeas, yeah yeah, vegetables,
bell peppers, snap peas, yeah.
So for those of you who arevegan, vegetarian, once again
(30:01):
this is a perfect dish for you.
We do a lot of tofu at our house, and I did.
I'm going to have to do a videowhere I show you how I make
some of that.
We do a lot of tofu here andyou can do lots.
So many different things withtofu, right, and depending on
the type of tofu.
Like people say, oh, tofu istoo soft and it's crumbly and it
(30:24):
doesn't right.
So what you want to do is, ifthat's the case, you want to get
the firm tofu and you want topress it a little bit to get
some of the water out of it, andthen you can cube it, slice it
however you want to do it, andthen you basically brown it in a
pan and when you pick it up,it's actually pretty firm and
(30:49):
the tofu will pick up whateverflavor it is that you're cooking
with.
So if you have a sauce in thepan and you put the tofu, it'll
pick up the flavor of the sauce.
If you've cooked some meat,some chicken or fish or whatever
it is, and you deglaze that panand you drop tofu in there, all
of a sudden the tofu tasteslike the meat that you just
(31:12):
cooked.
Day number four.
Day number four you thought youcould not have a smoothie
anymore.
But you can have a smoothie.
Right, you can have a smoothie.
You can have a smoothie, aspinach smoothie.
You're going to get someprotein powder quarter to a half
(31:35):
a banana and some almond milk.
If you don't like almond milk,use coconut milk.
If you don't like coconut milkand you want to use regular milk
, there you go.
But once again, I'm adding thisand you'll see.
For the rest of the days that wehave, we do have something for
breakfast.
But once again, I'm adding thisand you'll see.
For the rest of the days thatwe have, we do have something
for breakfast.
But once again, you do not haveto have breakfast.
(31:56):
You don't have to have any ofthe meals.
You can have dinner If you'redoing a 24-hour fast.
If you're having one meal, youcan do dinner or you can do
lunch.
You can do dinner or you can dolunch, like I have some of my
older patients who say they getup at 10 and they have a small
(32:19):
brunch and then about 5 o'clockthey eat again and that's it
done.
And then for lunch you can havegrilled chicken again.
Now, chicken is kind ofubiquitous.
It's everywhere, right, soyou'll see chicken a lot, but
(32:41):
you can once again substitutefor in there the type of meat
that you want.
If you want to do fish, you cando that.
If you want to do beef, you cando that.
If you want to substitute tofu,once again you can do that as
well.
So, grilled chicken salad,grilled chicken with mixed
greens, avocados, you can putsome nuts in there, some
(33:04):
balsamic vinaigrette and notice,in both of these we have that
vinaigrette, and the vinaigretteis because of the vinegar,
which inhibits the breakdown ofcarbohydrates, so we don't get
that spike.
Alright.
So day number four.
So we've got that.
And then supper.
Right, I didn't do supper, sowe got some beef and vegetable
kebabs and they've been takenoff of the kebab, so that's why
(33:27):
they look like they do, with aside of cauliflower rice,
cauliflower rice, cauliflowerrice.
Now I've done.
I did a video that I'm going toshare with you guys at some
point where we went through andmade cauliflower rice and did
some other things.
But yeah, all right, the kebab.
(33:48):
Once again, beef, chicken, fish, boom.
Day five, y'all day five.
So you'll see, there we've gotsome cottage cheese or chia,
(34:08):
chia seeds with some pineapplechunks, right, you can put.
Some people say, some peoplelike the cottage cheese.
Some people say they canactually just do the chia seeds
with the pineapple chunks andthey put milk like almond milk,
coconut milk, any of those soymilk in it.
(34:30):
So that's breakfast.
For lunch, we've got some bakedtilapia, once again with quinoa
and parsley salad.
Now, why do you see quinoa sooften?
Because we made it on Sunday,right?
(34:51):
So when you went shopping,right?
So we've got chicken breastthat we can use multiple times,
we've got quinoa that we can usemultiple times, we've got some
mixed greens that we can usemultiple times, we've got bell
peppers and maybe some almondmilk that we can use multiple
times and we've got cauliflower.
Notice what we've done.
(35:11):
We've taken the concept of thatmeal and we've taken it
throughout the meal.
Now, what you don't want to dois you don't want to do this to
the point where you are bored,right?
So we're not going to do thisevery single day for every
single meal, and then next weekdo the same thing.
(35:32):
What I recommend is, as you'recoming up with a meal plan seven
days, right, next week, come upwith a meal plan seven days
that has different stuff,different or different versions,
(35:53):
different ways of cooking, and,if you want, you can alternate
weeks.
So one week we have one thing,next week we have something else
, and then the third week we goback to what we had the first
week, and then the fourth weekwe go back to what we had the
second week.
Or an even better one is tocome up with a three-week plan
(36:16):
and you just go through.
Every three weeks you changeand then you can alternate.
You can say, okay, this weekwe're not going to have the
quinoa salad for breakfast,we're going to have it for lunch
.
We're not going to have theoatmeal there, we're going to
have it here.
So once you've created seven,that's three times seven, 21,
right, basically, 21 meals iswhat we're going to have it here
.
So, once you've created seven,that's three times seven, 21,.
Right, basically, 21 meals iswhat you're going to be doing.
(36:36):
If you do breakfast, lunch andsupper and then you rotate it.
We all eat about the same 35 to50 foods all the time.
When we had our show severalweeks ago, we talked about
introducing different foods toyour palate so that you become
comfortable eating those.
Okay, so, yeah, so we got thebaked tilapia and then for
(37:02):
dinner, for supper, we hadturkey chili with a variety of
beans, bell peppers, topped witha dollop of cream, whipped
cream or cream cheese sorry,sour cream, I said cream cheese.
Now, the beauty in the chili isthat you can do that with lots
(37:23):
of different types of beans, youcan do it with different types
of meat and, if you're careful,right, some people actually put
a lot of sugar in their chiliesso that it takes away that tangy
flavor, that tangy taste.
If you're careful, right andand do it right, you don't have
(37:44):
to use a lot of sugar in yourchili or your soups.
A lot of people use sugar insoups or sugar in their other
other, um, other meals that theyprepare.
You know that's why it tastesso good at the restaurant, y'all
, or you thought they justcooked?
Well, yeah, some of them, theygot some sugar in there, or some
sweetener.
Day number six.
(38:09):
Look at that.
You never thought you couldhave pancakes again.
So whole grain pancakes toppedwith fresh berries and drizzled
with a little bit of agave.
What is the benefit of thelifestyle, the meal, the changes
(38:31):
that we're making?
One of the benefits of it isthat, as we heal our body, we
will be able to eat things thatwe may not have been able to eat
before without having the samekind of spikes.
And you guys have seen it here,right, when I come out of a
fast, there are some things thatI ate after the fast or the day
(38:52):
after the fast that spiked myblood sugar, but that blood
sugar came right back downwithin a couple of hours.
That's the benefit of healingthe body and that's what we're
talking about being able to dothings that gets your body to
begin working in the way it'ssupposed to work.
(39:14):
Now, that does not mean thatyou can go sit in front of Dairy
Queen or sit in front of thegrocery store and throw back two
gallons of iced tea and fivegallons of ice cream and five
cookies and 10, right, you can'tdo that because, guess what?
The blood sugars are going togo up and we're going to start
(39:35):
having those same kind ofinflammatory markers again.
But if you're careful, if youcontinue to do what you need to
do to heal the body, then you'llbe able to eat things like that
pancake, those pancakes andnotice, I said whole grain
pancakes.
Right, that's for breakfast.
(39:57):
For lunch, we've got spinach andfeta stuffed chicken breast.
We got some roasted carrots.
That one has some rice.
You may not do rice, you may dosomething else.
So, as we're putting thistogether, notice what we're
(40:20):
doing, right, we're kind ofwe're picking up foods that are
minimizing the spikes in bloodsugar.
Now, all the things that you'veseen are substitutable.
That's a word, okay.
And then for supper we havesome beef and vegetable style
(40:41):
rice with soba, soba noodles.
And then day seven, y'all, dayseven, breakfast, we've got chia
pudding made with almond milk.
We've got some coconut that weput on there.
(41:02):
It looks good.
For lunch we've got a roastbeef sandwich, or, sorry, turkey
sandwich, on whole grain breadwith lettuce, tomatoes.
You can put some mustard onthere.
And then for supper, look atthat Pasta primavera.
(41:23):
You can do that with wholewheat pasta, a variety of
seasoned vegetables, right, someParmesan on there, some olive
oil, and we're cooking, cooking.
We're doing this.
That is an amazing.
That is an amazing process.
Look at all the food, look atall the food that you get to eat
(41:45):
, and that's real food, y'all.
And you did it yourself at home.
All right, you created it, youknow what's in it, you get to
control the portions, you get tocontrol the things that you put
in there, because you're doingthis at the house.
(42:07):
Now let me say something, andwe're going to hasten quickly
and go through this part.
So I was winking up all thesemenus, right, because I sat down
and I'm creating it.
And then I looked up and I said, hey, wait a minute, you know
what Some of this stuff I don'teat.
(42:29):
Some of this stuff I don't likehow it tastes.
So then I say, okay, what issome food that I like to eat?
Let me show them some of that.
And so we all have foodpatterns that we like.
And so here's some jerk chickenright, I can have this for lunch
(42:50):
or supper, right, I'm from theCaribbean by heritage.
Some avocado, some vinaigrette,some mixed greens that you put
on there, all right.
So here's baked snapper withsome lemon-lime marinade.
You can grill it, you can bakeit, put it into some foil, stick
(43:11):
it in the microwave no, stickit in the not microwave but the
toaster oven, and I can use thatfor breakfast, lunch, supper,
anyone.
How about dal?
So that's a staple from where Icome from.
Right, as a matter of fact, Imight go make some right now.
(43:32):
Now here's the thing you canmake enough and you can eat
enough to drive those bloodsugars way up.
So even in this portion controlremember we talked about portion
as we started and then pepperpot.
So my dad y'all right, my dadwas an amazing cook and that was
his signature dish pepper pot.
(43:54):
I don't know how to, I've madeit, but it just, you know, man,
he passed away several years agoand none of us, none of the six
kids like learned.
Can you believe that?
None of us.
So we all keep trying.
We haven't quite gotten it yet.
Six kids like learned.
Can you believe that?
None of us.
So we all keep trying.
(44:14):
We haven't quite gotten it yet.
We haven't quite gotten it yet,right?
So we all have things that welike, and this is what I talk
about with substitution, right?
So look at that.
So down in the lower rightyou'll see that's oatmeal, it's
got some coconuts, it's got somepeaches, it's got some bananas.
(44:45):
So, as you are looking at thefood that you eat.
Let me impress upon you theimportance of making sure that
you're including in your mealthings that you like to eat.
Now you may have to tweak it,like the pepper pot.
It's sweet, yeah.
So you may have to tweak therecipe to get it in the form so
(45:07):
that it doesn't cause as big aspike in your blood sugar.
You guys saw you may have have,if you've been following me, I
was in Jamaica for my birthdayback in February and we went out
and we ate beef patties.
I had two beef patties and myblood sugar went up to 200 and
some, but they were good, theywere good.
They were good.
(45:27):
Let me hasten to say that, allright.
So you'll have to tweak yourrecipe.
And do you know what the beautyof all this is?
And I tell people this is thefun part, if there's anything
fun about diabetes is you get tosee what your body does in
response to food, becausethere's no way to know unless
(45:50):
you try it.
Now, I'm not talking aboutgoing out and binging on
whatever, but I didn't know whata patty was going to.
I figured it was going to raisethe blood sugar and of course I
figured two of them would raiseit even more.
But so that's my thing, right.
But you may be from an OrientalAsian background, right, where
(46:16):
there's a lot of rice and a lot,of, a lot of pasta, right, and
and and a lot of things that arecoated in sweet and sugar,
right, a lot of sauces.
Your job now is to figure outhow to adjust those things so
that they fit into your food,into your pattern.
(46:39):
Oftentimes we have people whocome to us, into your pattern.
Oftentimes we have people whocome to us, come to me, come to
the doctor, and we take them andwe put them on quinoa which
nothing wrong with that, butthey don't eat that.
Find something in your menu,something in your food.
(47:01):
Often I'll tell people go homeand take a picture of everything
you eat and bring it so I cantake a look, so we can together
figure out how we can adjustsome of the food so that you can
have things you like, butthings that still taste healthy
and things that you're used to.
All right.
So you may be from the south,y'all, right, some black-eyed
(47:23):
peas, some fried chicken, yougot some cornbread, you got some
fried okra or fried zucchini.
We've got to figure out how toadjust those so that we can make
this menu that we're talkingabout.
So how do you make a seven-daymenu?
First, we follow thoseprinciples that we talked about
(47:43):
about.
So how do you make a seven-daymenu?
First, we follow thoseprinciples that we talked about
at the beginning, and then nowwe go through our food and begin
looking at different recipesthat we have.
How do we adjust it?
Is it easy?
No, because you have to look atthe recipes.
You've got to decide.
This is what I'm going to do.
This is how I'm going to make adifference in my life and in
(48:04):
the things I do in terms ofmaking myself healthy.
All right, so you may be froman Italian background.
Once again, pasta and bread.
How do we adjust those?
How do we incorporate some ofthat into our meals?
That doesn't mean you cannothave spaghetti or lasagna, right
(48:29):
?
Nobody's ever said that, atleast, I've never said it to you
but you got to tweak it andmaybe you can't have spaghetti
five times a week, but guesswhat?
That's what we do.
So here, that's a good pointfor me to pause on.
We make allowances, we makedecisions, we make sacrifices in
(48:54):
every other area of our livesIf you don't have enough money,
you don't go out and buy newshoes.
We sacrifice and say, hey, Ican't get that right now, I'm
going to get it down the road.
We go to work when we're tired,when we're sick, when we'd much
(49:16):
rather do something else, whensomebody at home is sick, when
there's something going on thatwe would prefer to be putting
our energy at.
We go to work because it's athing that we have to do to be
able to survive.
One of the only places that wedon't make those sacrifices is
(49:37):
in our health.
Right, right, we say, well,this is how I eat, I can't give
up X, I really love the taste ofY, and all of those statements
(50:01):
are valid statements.
But if food and all of thosestatements are valid statements,
but if food has such a profoundimpact on our health, isn't it
worth taking some time to figureout how to use this amazing
power?
Right, yep, yep, yep, yep,right?
(50:28):
Or you may be, you want to getsome soul food, and so we've got
to adjust those recipes as well.
All of those are things thatcan be done and things that
should be done and things thatmust be done.
(50:49):
The tools that we're using willhelp you along the way.
The fasting, the vinegar, theretrogradation that we talked
about, the mindful eating all ofthose things help, but if we
can come up with a menu thatallows us to move in that
(51:10):
direction more easily and stillenjoy what we're eating, what an
amazing time we can have.
Y'all All right, all right,y'all.
What an amazing conversation.
I love this.
I love it.
(51:37):
I love it.
I hope that you are right nowright processing and say okay,
how do I go about making somechanges in my personal life and
in the things that I'm eatingand the things that I'm going to
do?
Okay, so let's talk a littlebit about what we do here.
So, one, let's talk about ourplatform.
So educate, empower andencourage that's what I do here
on the channel.
All the shows, all the podcasts, all the blogs, the website all
(51:59):
of those things are with theintention of providing education
, so that you begin learning andunderstanding a little bit
about how the body works, howfood works, how we can reverse
your diabetes.
I empower by giving tools right, the tools that we are learning
how to create a menu, how tofast, how to become emotionally
(52:20):
intelligent, how to come up withyour why, about why you want to
do what you want to do in termsof your health.
All those are tools.
And then encouragement comesfrom the community which you are
a part of, and I'm so excitedthat you have joined us and are
a part of this community.
Remember the things that push usin a direction to eat right.
(52:40):
So that's the heat model thatwe talk about.
That is our habits, ouremotions, access to food and
taste.
Right, that's the shirt I'vegot on.
The heat model what are youdoing?
You are in February or January,sorry, march.
The goal, the challenge, was tofigure out which of these are
(53:03):
the things that you strugglewith the most.
For me, I'll tell you it'semotions, access and taste.
Three of them.
Right, those are my three.
Right there, those are my threekryptonites Emotions, access
and taste.
And so I'm working to improvethat.
And then our call to actiony'all One, join the challenges.
That, and then our call toaction y'all One, join the
challenges.
Every month, we have a challenge.
(53:24):
Our challenge for this month isto create a meal right with
these parameters right, wholefoods we want it to be minimized
.
The processed foods that are inthe meal no sugar added, some
starchy and some non-starchy.
Vegetables and foods Healthyfats and lean protein, tasty and
(53:46):
the appropriate portion size.
This falls right in line withwhat we're talking about tonight
in terms of making sure that wehave the right amount of
carbohydrates so we don't getthose spikes, and that we're
coming up with this meal planthat we do.
So.
Join the challenges.
If you're joining us, if you'recatching us, if you're finding
us late in the year, that's okay.
(54:07):
Start where you are right.
Put a hashtag replay in thecomments so we know that you're
joining us.
But just come on right along,because we love to have you.
Come alongside with us and workas we put your diabetes in
remission and as we get youhealthier.
Number two share your story.
When you show up, claim yourseat, say I'm here, ask
(54:30):
questions, let us know some ofthe successes that you're having
.
If you created your seven-dayplan, go ahead and share that
with us.
I want you the meal that you'recreating for the challenge for
this month, right?
Go ahead, take a picture of it.
Right?
Create a video.
Send it in.
Info at duanewoodmdcom.
Info at duanewoodmdcom.
(54:52):
I'd love to share that so thateverybody else can see where you
are, what you've done, so thatwe can all celebrate with you,
right.
So be here and share your story.
When people see your successes,they get encouraged.
When they hear what placesyou're having some struggles and
some challenges, they know thatthey're not by themselves and
(55:17):
then invite somebody else.
This community grows.
This community gets betterbecause of you, so share this
information.
There are now over 1 billionpeople on the planet that live
with either diabetes orprediabetes.
1 billion, that's a lot, andyou can be a voice to begin
(55:39):
helping and sharing thisinformation.
Let them know, say, hey, come,let's watch it together, let's
watch a show, let's go throughthe challenge together.
Form a group, form a watchparty, take it to your church,
take it to your doctor's office.
We show these videos in myoffice, over in the lobby, and
you'd be surprised at the numberof people that are coming along
(56:00):
and saying, hey, I want to besuccessful as well.
What do I need to do?
How can I do this?
I tell them come on, come onthe show right, come to the
YouTube channel and on Thursday,7 o'clock this week, 7 pm
Central, we're having our nextcommunity meetup right, where
(56:22):
you can come on and you can askquestions.
We get to see each other'sfaces.
We get to hear each other'svoices.
You guys hear my voice all thetime, but I get to hear your
voice and you get to askquestions.
So we're going to hopefullypick someone in the we're going
to go ahead and pick someone inthe group and we're going to do
(56:44):
ahead and pick someone in thegroup and we're going to do a
coaching session right there,all right, so if you want to do
that, go ahead and let us know.
Right, let's see.
All right, well, y'all, here itis, here it is.
I'm so excited that we've talkedabout this great issue, this
(57:07):
ability to create a seven-daymenu.
Remember, remember, right, somethings that you want to keep in
mind Hydration, portion control, substitutions.
Make sure you remember you cansubstitute preparation.
Right, don't just show up.
You got to plan adjusting theseasoning and cooking methods.
(57:29):
Use different ways of cooking,because you can get some
different flavors that reallyhelp to enhance and to keep
things.
I don't want to say it from youknow, I guess I mean you should
say from getting boring.
That's what we want to do,because we don't like boring
things.
This is Dr Dwayne Wood, that'sWood with an E.
The E stands for endocrinology.
Here on the channel, I educate,I empower and I encourage you
(57:51):
to take charge of your health,take charge of your life, avoid
complications and go to the nextlevel, creating the life you
always wanted.
And for this year, y'all, newYear, new Year.
If you're new to me, I'm DrDwayne Wood, that's Wood with an
(58:42):
E the E stands forendocrinology.
Here on the channel, I educate,I empower and I encourage you
to take charge of your health,your life, avoid complications
and go to the next level.
We're creating the life we'vealways wanted.
And in this year, 2024, our newtheme is New Year.
Woo-yoo is New Year, uu.
And I get that question all the time what
should I eat?
What can I eat?
Oh, my family makes thisamazing dish and I just love it.
I love it, but they say I can'teven eat it because I'm
diabetic.
Is that true?
Is that true?
And we're going to spend sometime talking about that tonight.
How do you create a menu?
(00:20):
How do you create a menu for anentire week?
What do you have to do?
What are some foods that youcan eat?
That's what we're talking abouthere on the show.
I'm talking to type 2 diabetics,adults who have type 2 diabetes
, who want to put their diabetesin remission, who want to
reverse their diabetes, get offof diabetes medication, avoid
(00:41):
complications and reverse thedownward spiral that they're
having for their health.
Right, this is not theory.
This is stuff that goes onevery single day, and if you're
a diabetic or you know someonewho has diabetes, someone that
you've been helping to take careof, you know how we roll right.
It is an all-encompassingdisease, but the good thing is
(01:08):
all-encompassing disease, butthe good thing is right.
The good news is that it can behandled and we can reverse.
We can reverse diabetes.
Welcome, welcome.
If you're new to me, I'm DrDwayne Wood, that's Wood with an
E the E stands forendocrinology.
Here on the channel, I educate,I empower and I encourage you
to take charge of your health,your life, avoid complications
and go to the next level.
We're creating the life we'vealways wanted and in this year,
(01:56):
new year, new.
You right, that's what we'redoing.
New year, new.
You Remember that our goal isremission, reversal of diabetes,
and as a corollary to that, asa side effect of that, as just
one of the benefits that we getfrom that, we also will see
people who are not diabetic haveamazing responses in their
(02:21):
health and in their lives aswell.
Right, so remembernon-alcoholic fatty liver
disease, high blood pressure,high cholesterol, polycystic
ovarian syndrome, obesity,metabolic syndrome all of those
things get better as we talkabout what do we do to put our
diabetes in remission?
Because the very same things,y'all that we do for the
(02:42):
diabetic are some of the exactsame things I shouldn't say some
are the exact same things thatwe do for all of the other
patients.
So, even as I'm talking topeople in the office, as I'm
talking to clients, as I'mtalking to people who stop me
and say hey, I've been watchingthe show, or people who are
stopping me say hey, you've lostsome weight.
Tell me what you're doing.
(03:02):
You know what I tell them?
The exact same things that wetalk about when we talk about
putting diabetes in reversal.
Yep, yep, yep, yep, it is thesame.
So that's what we're talkingabout, y'all diabetes in
reversal.
And tonight, in particular, weare talking about how do we go
about creating a menu.
A seven-day menu is what we'reworking on, right?
(03:27):
You guys saw the flyerseven-day menu and, as I said,
diabetes, yes, but guess what?
The same things we could talkabout as we talk about diabetes
are the same things that we willtalk about as we talk about
everyone else who has metabolicsyndrome and all those other
(03:47):
metabolically active andassociated disease processes.
So let's get to it.
Let's get to it.
So, number one, remember ourpremise.
Our premise is that our issueis the insulin right.
So diabetes is not a bloodsugar problem, it is an insulin
(04:09):
problem, and, of course, bloodsugars are just simply the
result.
That's the symptom of where wefind ourselves in the metabolic
disease process, and so our goalhas been one to decrease the
total amount of insulin in ourbody, that is, insulin that's
coming from outside, that's inpeople who are taking insulin,
or insulin that our body isproducing to help manage our
(04:32):
blood sugars.
That's number one.
Number two suppressing theappetite.
All right, so one, stop,decrease the insulin.
Number two suppress theappetite.
And then, number three get ridof as much sugar, glucose,
carbohydrates as we can from thebody.
Notice, I didn't say get rid ofas much from the food, but as
much as we can from the body.
(04:52):
So those are three of thepillars that we're using as
we're moving through thisprocess.
So the question comes up well,how do we go about decreasing
the total insulin in our body,how do we suppress the appetite
and how do we decrease thecarbohydrates and the sugar
that's in the body?
(05:13):
And this all comes down to youguessed, it comes down to our
topic for tonight, right?
So there are some principlesthat I want to go through as we
move into the process ofcreating the menu.
There are some things that Iwant you to pay attention to,
and they are simply these Right,and first, let me kind of read
(05:34):
this little quote that Ideveloped, and it is eating well
is a form of self-respect is aform of self-respect.
Every meal is an opportunity tonourish not just your body, but
also your well-being.
By choosing foods thatstabilize blood sugar and
(05:57):
enhance energy, we honor ourhealth and invest in our future.
Remember, good nutrition isn'tjust about avoiding illness.
It's about thriving.
Let every bite take you closerto your best self.
(06:17):
So it's not just about bloodsugar.
Eating encompasses so much,much more.
Do you know that the way youeat affects the amount of
inflammation in your body?
Do you know the way you eataffects how you sleep?
(06:40):
Do you know the way you eataffects your mood and your
thought process?
You've heard people say food asmedicine.
As a matter of fact, we did ashow where we talked about food
as medicine.
Go back and watch that.
It's on the channel.
But the food affects so much,and so, as we are moving in the
(07:06):
direction of reversing diabetes,decreasing our insulin, dealing
with cravings right,suppressing appetite and dealing
with the total sugar in ourbodies, it's important to
remember that that there's a lotmore that goes on in terms of
our diet and the food that weeat.
So here are some generalprinciples for each day, as we
(07:29):
are talking about the foods thatwe're going to be putting on
our menu.
Number one you want to make sureyou're hydrated.
I say that.
You guys hear me say thatprobably for every single thing
that we talk about, you want tomake sure you're hydrated.
Do you know, as a matter offact, I've got a patient that
I'm going to go see right afterthis show.
Uh, that's at the hospital.
I got a consult.
And do you know that there arepeople who come into the
(07:51):
hospital excuse me, guysallergies?
There are people who come intothe hospital who have blood
sugars of 800, 900, a thousand,you know?
I think 900, 1,000.
I think that's the highest I'veseen is like probably 2,000,
1,500.
And everybody wants to givethat person insulin and insulin
(08:13):
is a treatment for thatcondition.
But the first thing that theyneed is fluid.
They need water, they needhydration, because your enzymes,
your insulin, all the processesin your body can't work
properly if you're not wellhydrated.
So in everything that we do,hydration is a key, it is a must
(08:39):
.
So, as you're putting yourmeals together, as you're coming
up with what is going to go onmy plate, what is going to be my
breakfast and my lunch and mydinner, make sure that you are
hydrating well.
So we're not going to spendtime talking about what we're
going to put on the menu forhydration.
We're going to talk about thefood, but you want to make sure
(09:00):
that you're doing that andhydration is important.
Want to make sure that you'redoing that and hydration is
important.
Make sure that you areminimizing the amount of
calories you're getting fromhydration, right, most of us
actually drink our calories asopposed to eating it.
Yeah, yeah, that's thestatistic.
Number two portion control.
It is possible to eat good food, to eat healthy food, to eat
(09:26):
foods that don't normally spikeour blood sugars way, way, way
up, but to eat so much that welose the benefit of the food
that we're eating.
Well, not easy that you can sitdown and eat enough salad to
get a blood sugar of 2, 3, 4,500.
(09:47):
Or enough lettuce, or enoughbroccoli, or enough I don't know
cabbage Cabbage, because that'sone of my favorite things.
Do you know that that'spossible?
So, the portions that we eatthat's very important.
So, as you're creating yourplan, your menu, portion control
(10:07):
, portion control, portioncontrol.
How many times did I say that?
One, two, three, yeah, portioncontrol Breakfast, lunch, supper
.
Number two substitutions.
We're going to see here in alittle while that the things
that we are talking about maynot be things that you
necessarily like or things thatyou are comfortable cooking or
(10:30):
comfortable eating.
Substitute Just because therecipe says that you have to
have a particular thing doesn'tmean that you've got to do that.
You can substitute somethingelse.
Of course you've got to makesure that what you're
substituting is continuing to behealthy and, of course, if it
tastes good, great.
Or people say I don't want tochange the dish because it may
(10:53):
not taste good, that's okay, fixit.
Number two, sorry.
Number three preparation.
Right, this is the first daythat we're going to talk about
here in a minute Preparation,preparation, preparation,
preparation.
You cannot be successful if youdon't prepare.
If you're expecting to show upon that day at that meal and
(11:14):
make a healthy choice, yeah,you're setting yourself up for
failure.
So preparation has to happenway before you even get to the
meal itself and then adjustseasonings.
That goes back to what I wasjust talking about in terms of
substitution and you've got toplay with that thing.
Right, what tastes good to you?
(11:35):
You took something out becauseyou thought it was not healthy
for you.
What are you going to put backin there?
What are you going to adjustand then look at cooking methods
.
Just because your mama fried itdoesn't mean you have to fry it.
Just because your cousin andthem baked it doesn't mean you
(11:56):
have to bake it.
You can grill it.
You can put it in a toasteroven.
I found some things you canactually cook in the microwave
that I didn't believe you canactually cook in the microwave.
That I didn't believe you cancook in a microwave.
Right, you got one of thoserotisserie things.
Use it.
So experiment with differentmethods of cooking.
(12:17):
We did a show several weeks agowhere we talked about where we
talked about, because, as soonas I said that where we talked
about different arrangements offood, how we can change food,
how we can do supplements and soforth.
That's a great show to go backand watch and listen to.
(12:39):
All right, all right.
And then let's see sherry.
Sherry from brooklyn.
Sherry said wow, uh, waterhydration means so much.
You, uh, you really eat toomuch plain salad, lol.
Thank god for propersubstitution.
(13:03):
Yes, yes, yes, yes, okay, allright, so let's hop to it.
So day number one, y'all.
Day number one.
Here it is.
So here's our shopping list andwe're gonna go through.
We're gonna go through day oneand then we'll show you all the
things for the rest of the daysand then I'm gonna come and show
you some of some of my, my, my,my food.
(13:25):
So, day number one we're goingto do some shopping.
You got to prepare, you got togo to the grocery store.
Now notice, this says day one.
But just like you are shoppingfor day one, what I would
recommend doing is, at thebeginning of the week or maybe
the end of the previous week,figure out what you're going to
(13:47):
do for the coming week and goout and buy that stuff Right Now
.
This says day one, but there'sday two and three and four and
five and six and seven, right?
So what you don't want to getinto the habit of doing, because
this will try you, this willget on your nerves.
It's like every day having togo out and buy the food for that
(14:09):
day that you're going to cook.
Like one of the things I used todo here, uh, in my studio, is I
would come in and I would video, record a video and be putting
things in the video with theplans that that video is going
out tonight.
Like I'd start in the morningand say, okay, this video is
(14:30):
going out tonight.
Well, that was a bad thing,because after a while guess what
?
Yes, things happen and you getinterrupted during the day, and
after a while because your brainneeds time to think anyway.
And so I was like, oh yeah,this one's not going to be done
today.
All of a sudden, guess whatjust happened?
(14:50):
Right, that video didn't happen.
So I had to plan ahead.
Like, if you guys have beenfollowing you know, back in
December or November we startedtalking about New Year, new you
right, planning ahead.
Same thing, like we do in therest of our lives.
We've got to do the same thingswith our food.
So this is what we're doing,right?
So day number one this is ourshopping list.
(15:12):
So some Greek yogurt,unsweetened mixed berries,
ground flax seeds, some quinoa,some cucumber, cherry, tomatoes,
lemon, tahini dressing orwhatever dressing you like,
chicken breast and some broccoli.
So this is day one.
(15:33):
This is all the stuff we'reputting in day one.
And so what does day one looklike?
And remember, our goal is tominimize the spikes in our blood
sugar.
So anytime we have somethingthat has a lot of carbs in it,
then we will get spikes in ourblood sugar.
So anytime we have somethingthat has a lot of carbs in it,
then we will get spikes in ourblood sugar, right?
So we want to minimize that.
And, as you look at what you'reseeing there on this shopping
(15:55):
list, right?
So the mixed berries, right,probably has some sugar in it,
but if you remember, when we didour show on starchy and
non-starchy vegetables and foods, right, one of the things that
we said was berries actuallyhave less carbs than some of the
other fruits that you can have,like the melons and so forth.
Okay, so that's on there.
(16:16):
The quinoa is going to spikethe blood sugar, but not as much
as if we used rice, or, right,even brown rice will spike the
blood sugar, not as much aswhite rice, but it is there,
right?
All right, let's see, we gotsome cherry tomatoes, we got the
dressing, we got the chickenbreast and we have the broccoli,
(16:36):
because, remember, broccoli isanother one of those non-starchy
vegetables.
So what are we going to do,right?
Okay, that one shouldn't havebeen in there, but day one,
right?
So we're going to go do aquinoa salad.
(17:03):
Actually, give me just a secondhere, guys, right?
So quinoa salad is going to bepart of day one, and let me pull
this up um, yeah, quinoa saladis going to be part of what we
(17:23):
do for day one and notice thatthere's some chicken in there,
right?
So we've got chicken breasts,we've got some apples, we've got
some tomatoes, of course we'vegot the quinoa in there, We've
got a couple of leaves ofspinach and we've got some
(17:44):
peppers, some yellow bellpeppers.
Now, if you look at that meal,that seems filling, right, and
so that is lunch.
That's lunch and you'll seehere in a minute.
Let me make sure you'll seehere in a minute.
(18:06):
Yeah, let me make sure You'llsee here in a minute that we did
.
That was lunch, and we're goingto go directly to supper.
Let me make one point here.
As I'm going through this listand as we're talking about
(18:33):
creating this menu, you will notsee anything in there for
snacks.
When I talk to patients andclients, I don't tell them to
have snacks because there is nophysiologic reason, there's no
metabolic reason for snacks,other than people who may be on
medications that we're trying todecrease anyway, or medications
they have to take at aparticular time that requires
them to take it with something,to eat some food.
(18:55):
But there's no reason in yourday to include snacks, so in you
will not see snacks.
Now there are things we cantalk about.
If you are having a snack, whatare some valid things to have,
what are some things you can useto minimize the spike in blood
sugar?
But, yeah, you won't see snacksin this list, all right.
(19:21):
And then I think Sherry sayswhat if you don't like breast?
It's too dry.
So once again, there's thatsubstitution, sherry.
All right.
So the chicken itself has nospiking of carbs and insulin.
So the chicken itself.
So you can use really any partof the chicken.
(19:43):
Now, as you get to other partsof the chicken, you got to talk
about the calories and the fatand so forth, but simply for our
use of this for blood sugarmanagement, some steak, some
steak tips that you want to putin there.
You may have some salmon thatyou want to put in there.
(20:09):
We'll see salmon coming up herein just a little while, okay.
And then at night, once again,we got grilled chicken breast
with steamed broccoli.
Now what I want to point out iswell, let me say it a little
differently.
Well, let me just point it out.
(20:30):
So notice that we use the samemeat for lunch and supper.
That is deliberate, because itdecreases the work that you have
to do.
If you are trying to minimizewhat you do, you could grill it
(20:50):
and do the chicken a littledifferently for each of the
meals, but the simplest thing todo is to grill it, slice it up
here for lunch and then justhave a whole chicken breast for
supper with some steamedbroccoli, and you can have some
quinoa at supper as well, or youcan have some other carb that
(21:13):
you would like to put in there.
Now, a lot of people know theplate method, and the plate
method is you take your plateand half of it is non-starchy
vegetables, a quarter of it isnon-starchy vegetables, a
quarter of it is your proteinand the rest of it you put maybe
some starch and fats Because weare using fasting as one of our
(21:39):
tools.
That is still a general processthat you can go through, but the
fasting that you're doing willreally actually offset some of
the other things that sometimeswe worry about, because fasting,
by nature of what we do, is acalorie restriction.
(22:00):
Right, the way we do it.
And notice in this case, as Isaid, there is lunch and there's
supper, there is no breakfastand you do not have to eat
breakfast every day.
Right, that you don't have to.
People say, oh, that's the mostimportant meal.
Well, if you're using that aspart of your fasting process,
(22:27):
great.
So I'm going to have breakfastand I'm going to have lunch.
I'm going to have breakfast andI'm going to have supper Great.
But you don't have to havebreakfast just because you woke
up.
Okay, all right.
So now day number two.
(22:48):
Uh, day number two, let's hopover.
And for the rest of these,we're just going to kind of talk
through the food.
Okay, I have, I have a list ofall the shopping lists, I have
the list of the recipes, uh,that we'll make available.
Um, for those of you who arecoming to the meetup on Thursday
(23:08):
night, we'll have some of thatthere so you can actually
download it.
Won't have everything, but someof it will be there, and then
the rest of it we'll kind ofpost in different parts of our
social media.
Okay, all right.
So day number two.
So, day number two.
And you'll see, there we've gotoatmeal topped with apple
slices and cinnamon, oatmealtopped with apple slices and
(23:32):
cinnamon.
And this is not the flavoredoatmeal that you get from the
packet.
This is steel-cut oats that youmake that doesn't have all the
sugar and all the flavorings.
Now you can flavor itdifferently so that it does
taste good.
Because remember, one of ourtenets of and let me go back to
(23:53):
that slide one of our tenets ofour meals for this month, right,
is, if you look there as thesecond from the bottom, it says
tasty.
The food has to be tasty, y'all, because if it doesn't taste
good, guess what?
You're not going to eat it,you're going to get bored with
it.
So we want to make sure thatyou're doing things, eating food
(24:16):
that you want to eat.
So okay.
So there we've got some oatmealtopped with apple slices and
cinnamon or apple chunks, Iguess I should say.
Then for lunch, we've gotturkey and avocado wrap.
Now you can do that a wholegrain tortilla, or you can do it
a different way.
Maybe you like the basiltortilla or you like one of the
(24:39):
other tortillas, and that's fine.
Remember, substitution isallowed.
At my office, when I go down tothe cafeteria, I go and I get a
wrap and I usually get a chickenfinger wrap.
So we've got chicken fingers,tomatoes, lettuce, cucumber,
(25:02):
jalapenos, some spinach in there, and then do I put olives no,
olives, oh, mushrooms and ranchdressing and I tell them don't
fold it right.
So they put it in the wrap.
They want to wrap it up.
I said don't wrap it like aburrito, don't wrap it, just
(25:22):
take the whole thing and put itin the box and I'm going to eat
it right out of there like asalad.
So that's how I do.
Now the chicken fingers arebreaded, right.
So I do see a little spike inmy blood sugar, but not as much
as if I had eaten a wrap.
So as you're looking at thevarious things that you're going
to put on your list, you willhave to experiment to see how a
(25:47):
particular food affects yourbody.
Just because it's on our listhere tonight doesn't mean that
you have to stay with that.
You can do something else, likeI've had people say hey, I'll
take all the stuff that's insidethe wrap and I'll wrap it in
lettuce, or I'll wrap it incabbage, and that's what they
use as their wrap, becausethere's less carbs.
(26:08):
And the benefit of that, as wego through all of this is, you
will notice that a lot of whatwe're doing is full of fiber,
right.
So as we're dealing with thosenon-starchy vegetables, we're
adding fiber and we're addingfat in there, so that the fat
and the fiber offsets the spikein blood sugar.
And then for supper we're goingto have some grilled salmon
(26:35):
with some asparagus on a bed ofrice.
Now, the rice that you see,there is actually white rice,
but you can put that on brownrice, you can put it on quinoa,
you can put it on cauliflowerrice, right, decreases the carbs
because cauliflower is one ofthose non-starchy vegetables.
(27:02):
That's day number two.
And notice the food that you'relooking at and eating.
This is good stuff.
This is not like you out theresitting eating a stick of celery
and a piece of brick.
This is food.
This is like real food.
And then, of course, you've gotto watch your blood sugars to
see what happens to the bloodsugars.
Day number three we got somescrambled eggs with spinach and
(27:24):
mushrooms.
Why spinach and mushrooms?
Because spinach and mushroomsare some of those non-starchy
vegetables, non-starchy foods.
If you're vegetarian or ifyou're vegan, you can use tofu,
like I've had.
Some people make some tofu anddo it like scrambled eggs.
They put a little turmeric inthere, a little salt and pepper,
(27:46):
and you eat it and you almostdon't know that it's not eggs.
I haven't seen anybody do anomelet.
That would be great If you guysknow how to do an omelet with
some tofu man, all right.
So scrambled eggs with spinachand mushrooms.
This is day number three.
For lunch we've got some lentilsoup with a side salad and
(28:11):
olive oil and vinegar.
Remember, we talked aboutvinegar as one of those things
that you can add to food thatdecreases the breakdown.
So it inhibits the amylase,which breaks down carbohydrates,
down carbohydrates, and so youdon't get as big a spike in
(28:36):
blood sugar as a result of thefood, because now you have the
vinegar that is inhibiting it,so you can actually.
So here's a little cheat, right, let me put this so I can say
so here's a little cheat so youcan actually eat.
And this is not the point ofthis.
Let me first say that you canactually eat more carbs if you
(28:57):
put vinegar on it.
That's not the intention, butthat's the result of the vinegar
.
So notice, all of a sudden wecan eat those carbs and we don't
get that spike in blood sugar.
We don't get the spike, theinsulin doesn't come up.
Insulin doesn't come up, or Idon't have to take as much
(29:18):
insulin, and so I don't gethungry, right?
Because, remember, anytimeinsulin spikes, my hunger goes
up, right.
So lentil soup, side saladdressed in olive oil and vinegar
(29:41):
Pauling around here is crazy.
And then for dinner we've got astir fry with tofu and mixed
vegetables bell peppers, snappeas, yeah yeah, vegetables,
bell peppers, snap peas, yeah.
So for those of you who arevegan, vegetarian, once again
(30:01):
this is a perfect dish for you.
We do a lot of tofu at our house, and I did.
I'm going to have to do a videowhere I show you how I make
some of that.
We do a lot of tofu here andyou can do lots.
So many different things withtofu, right, and depending on
the type of tofu.
Like people say, oh, tofu istoo soft and it's crumbly and it
(30:24):
doesn't right.
So what you want to do is, ifthat's the case, you want to get
the firm tofu and you want topress it a little bit to get
some of the water out of it, andthen you can cube it, slice it
however you want to do it, andthen you basically brown it in a
pan and when you pick it up,it's actually pretty firm and
(30:49):
the tofu will pick up whateverflavor it is that you're cooking
with.
So if you have a sauce in thepan and you put the tofu, it'll
pick up the flavor of the sauce.
If you've cooked some meat,some chicken or fish or whatever
it is, and you deglaze that panand you drop tofu in there, all
of a sudden the tofu tasteslike the meat that you just
(31:12):
cooked.
Day number four.
Day number four you thought youcould not have a smoothie
anymore.
But you can have a smoothie.
Right, you can have a smoothie.
You can have a smoothie, aspinach smoothie.
You're going to get someprotein powder quarter to a half
(31:35):
a banana and some almond milk.
If you don't like almond milk,use coconut milk.
If you don't like coconut milkand you want to use regular milk
, there you go.
But once again, I'm adding thisand you'll see.
For the rest of the days that wehave, we do have something for
breakfast.
But once again, I'm adding thisand you'll see.
For the rest of the days thatwe have, we do have something
for breakfast.
But once again, you do not haveto have breakfast.
(31:56):
You don't have to have any ofthe meals.
You can have dinner If you'redoing a 24-hour fast.
If you're having one meal, youcan do dinner or you can do
lunch.
You can do dinner or you can dolunch, like I have some of my
older patients who say they getup at 10 and they have a small
(32:19):
brunch and then about 5 o'clockthey eat again and that's it
done.
And then for lunch you can havegrilled chicken again.
Now, chicken is kind ofubiquitous.
It's everywhere, right, soyou'll see chicken a lot, but
(32:41):
you can once again substitutefor in there the type of meat
that you want.
If you want to do fish, you cando that.
If you want to do beef, you cando that.
If you want to substitute tofu,once again you can do that as
well.
So, grilled chicken salad,grilled chicken with mixed
greens, avocados, you can putsome nuts in there, some
(33:04):
balsamic vinaigrette and notice,in both of these we have that
vinaigrette, and the vinaigretteis because of the vinegar,
which inhibits the breakdown ofcarbohydrates, so we don't get
that spike.
Alright.
So day number four.
So we've got that.
And then supper.
Right, I didn't do supper, sowe got some beef and vegetable
kebabs and they've been takenoff of the kebab, so that's why
(33:27):
they look like they do, with aside of cauliflower rice,
cauliflower rice, cauliflowerrice.
Now I've done.
I did a video that I'm going toshare with you guys at some
point where we went through andmade cauliflower rice and did
some other things.
But yeah, all right, the kebab.
(33:48):
Once again, beef, chicken, fish, boom.
Day five, y'all day five.
So you'll see, there we've gotsome cottage cheese or chia,
(34:08):
chia seeds with some pineapplechunks, right, you can put.
Some people say, some peoplelike the cottage cheese.
Some people say they canactually just do the chia seeds
with the pineapple chunks andthey put milk like almond milk,
coconut milk, any of those soymilk in it.
(34:30):
So that's breakfast.
For lunch, we've got some bakedtilapia, once again with quinoa
and parsley salad.
Now, why do you see quinoa sooften?
Because we made it on Sunday,right?
(34:51):
So when you went shopping,right?
So we've got chicken breastthat we can use multiple times,
we've got quinoa that we can usemultiple times, we've got some
mixed greens that we can usemultiple times, we've got bell
peppers and maybe some almondmilk that we can use multiple
times and we've got cauliflower.
Notice what we've done.
(35:11):
We've taken the concept of thatmeal and we've taken it
throughout the meal.
Now, what you don't want to dois you don't want to do this to
the point where you are bored,right?
So we're not going to do thisevery single day for every
single meal, and then next weekdo the same thing.
(35:32):
What I recommend is, as you'recoming up with a meal plan seven
days, right, next week, come upwith a meal plan seven days
that has different stuff,different or different versions,
(35:53):
different ways of cooking, and,if you want, you can alternate
weeks.
So one week we have one thing,next week we have something else
, and then the third week we goback to what we had the first
week, and then the fourth weekwe go back to what we had the
second week.
Or an even better one is tocome up with a three-week plan
(36:16):
and you just go through.
Every three weeks you changeand then you can alternate.
You can say, okay, this weekwe're not going to have the
quinoa salad for breakfast,we're going to have it for lunch
.
We're not going to have theoatmeal there, we're going to
have it here.
So once you've created seven,that's three times seven, 21,
right, basically, 21 meals iswhat we're going to have it here
.
So, once you've created seven,that's three times seven, 21,.
Right, basically, 21 meals iswhat you're going to be doing.
(36:36):
If you do breakfast, lunch andsupper and then you rotate it.
We all eat about the same 35 to50 foods all the time.
When we had our show severalweeks ago, we talked about
introducing different foods toyour palate so that you become
comfortable eating those.
Okay, so, yeah, so we got thebaked tilapia and then for
(37:02):
dinner, for supper, we hadturkey chili with a variety of
beans, bell peppers, topped witha dollop of cream, whipped
cream or cream cheese sorry,sour cream, I said cream cheese.
Now, the beauty in the chili isthat you can do that with lots
(37:23):
of different types of beans, youcan do it with different types
of meat and, if you're careful,right, some people actually put
a lot of sugar in their chiliesso that it takes away that tangy
flavor, that tangy taste.
If you're careful, right andand do it right, you don't have
(37:44):
to use a lot of sugar in yourchili or your soups.
A lot of people use sugar insoups or sugar in their other
other, um, other meals that theyprepare.
You know that's why it tastesso good at the restaurant, y'all
, or you thought they justcooked?
Well, yeah, some of them, theygot some sugar in there, or some
sweetener.
Day number six.
(38:09):
Look at that.
You never thought you couldhave pancakes again.
So whole grain pancakes toppedwith fresh berries and drizzled
with a little bit of agave.
What is the benefit of thelifestyle, the meal, the changes
(38:31):
that we're making?
One of the benefits of it isthat, as we heal our body, we
will be able to eat things thatwe may not have been able to eat
before without having the samekind of spikes.
And you guys have seen it here,right, when I come out of a
fast, there are some things thatI ate after the fast or the day
(38:52):
after the fast that spiked myblood sugar, but that blood
sugar came right back downwithin a couple of hours.
That's the benefit of healingthe body and that's what we're
talking about being able to dothings that gets your body to
begin working in the way it'ssupposed to work.
(39:14):
Now, that does not mean thatyou can go sit in front of Dairy
Queen or sit in front of thegrocery store and throw back two
gallons of iced tea and fivegallons of ice cream and five
cookies and 10, right, you can'tdo that because, guess what?
The blood sugars are going togo up and we're going to start
(39:35):
having those same kind ofinflammatory markers again.
But if you're careful, if youcontinue to do what you need to
do to heal the body, then you'llbe able to eat things like that
pancake, those pancakes andnotice, I said whole grain
pancakes.
Right, that's for breakfast.
(39:57):
For lunch, we've got spinach andfeta stuffed chicken breast.
We got some roasted carrots.
That one has some rice.
You may not do rice, you may dosomething else.
So, as we're putting thistogether, notice what we're
(40:20):
doing, right, we're kind ofwe're picking up foods that are
minimizing the spikes in bloodsugar.
Now, all the things that you'veseen are substitutable.
That's a word, okay.
And then for supper we havesome beef and vegetable style
(40:41):
rice with soba, soba noodles.
And then day seven, y'all, dayseven, breakfast, we've got chia
pudding made with almond milk.
We've got some coconut that weput on there.
(41:02):
It looks good.
For lunch we've got a roastbeef sandwich, or, sorry, turkey
sandwich, on whole grain breadwith lettuce, tomatoes.
You can put some mustard onthere.
And then for supper, look atthat Pasta primavera.
(41:23):
You can do that with wholewheat pasta, a variety of
seasoned vegetables, right, someParmesan on there, some olive
oil, and we're cooking, cooking.
We're doing this.
That is an amazing.
That is an amazing process.
Look at all the food, look atall the food that you get to eat
(41:45):
, and that's real food, y'all.
And you did it yourself at home.
All right, you created it, youknow what's in it, you get to
control the portions, you get tocontrol the things that you put
in there, because you're doingthis at the house.
(42:07):
Now let me say something, andwe're going to hasten quickly
and go through this part.
So I was winking up all thesemenus, right, because I sat down
and I'm creating it.
And then I looked up and I said, hey, wait a minute, you know
what Some of this stuff I don'teat.
(42:29):
Some of this stuff I don't likehow it tastes.
So then I say, okay, what issome food that I like to eat?
Let me show them some of that.
And so we all have foodpatterns that we like.
And so here's some jerk chickenright, I can have this for lunch
(42:50):
or supper, right, I'm from theCaribbean by heritage.
Some avocado, some vinaigrette,some mixed greens that you put
on there, all right.
So here's baked snapper withsome lemon-lime marinade.
You can grill it, you can bakeit, put it into some foil, stick
(43:11):
it in the microwave no, stickit in the not microwave but the
toaster oven, and I can use thatfor breakfast, lunch, supper,
anyone.
How about dal?
So that's a staple from where Icome from.
Right, as a matter of fact, Imight go make some right now.
(43:32):
Now here's the thing you canmake enough and you can eat
enough to drive those bloodsugars way up.
So even in this portion controlremember we talked about portion
as we started and then pepperpot.
So my dad y'all right, my dadwas an amazing cook and that was
his signature dish pepper pot.
(43:54):
I don't know how to, I've madeit, but it just, you know, man,
he passed away several years agoand none of us, none of the six
kids like learned.
Can you believe that?
None of us.
So we all keep trying.
We haven't quite gotten it yet.
Six kids like learned.
Can you believe that?
None of us.
So we all keep trying.
(44:14):
We haven't quite gotten it yet.
We haven't quite gotten it yet,right?
So we all have things that welike, and this is what I talk
about with substitution, right?
So look at that.
So down in the lower rightyou'll see that's oatmeal, it's
got some coconuts, it's got somepeaches, it's got some bananas.
(44:45):
So, as you are looking at thefood that you eat.
Let me impress upon you theimportance of making sure that
you're including in your mealthings that you like to eat.
Now you may have to tweak it,like the pepper pot.
It's sweet, yeah.
So you may have to tweak therecipe to get it in the form so
(45:07):
that it doesn't cause as big aspike in your blood sugar.
You guys saw you may have have,if you've been following me, I
was in Jamaica for my birthdayback in February and we went out
and we ate beef patties.
I had two beef patties and myblood sugar went up to 200 and
some, but they were good, theywere good.
They were good.
(45:27):
Let me hasten to say that, allright.
So you'll have to tweak yourrecipe.
And do you know what the beautyof all this is?
And I tell people this is thefun part, if there's anything
fun about diabetes is you get tosee what your body does in
response to food, becausethere's no way to know unless
(45:50):
you try it.
Now, I'm not talking aboutgoing out and binging on
whatever, but I didn't know whata patty was going to.
I figured it was going to raisethe blood sugar and of course I
figured two of them would raiseit even more.
But so that's my thing, right.
But you may be from an OrientalAsian background, right, where
(46:16):
there's a lot of rice and a lot,of, a lot of pasta, right, and
and and a lot of things that arecoated in sweet and sugar,
right, a lot of sauces.
Your job now is to figure outhow to adjust those things so
that they fit into your food,into your pattern.
(46:39):
Oftentimes we have people whocome to us, into your pattern.
Oftentimes we have people whocome to us, come to me, come to
the doctor, and we take them andwe put them on quinoa which
nothing wrong with that, butthey don't eat that.
Find something in your menu,something in your food.
(47:01):
Often I'll tell people go homeand take a picture of everything
you eat and bring it so I cantake a look, so we can together
figure out how we can adjustsome of the food so that you can
have things you like, butthings that still taste healthy
and things that you're used to.
All right.
So you may be from the south,y'all, right, some black-eyed
(47:23):
peas, some fried chicken, yougot some cornbread, you got some
fried okra or fried zucchini.
We've got to figure out how toadjust those so that we can make
this menu that we're talkingabout.
So how do you make a seven-daymenu?
First, we follow thoseprinciples that we talked about
(47:43):
about.
So how do you make a seven-daymenu?
First, we follow thoseprinciples that we talked about
at the beginning, and then nowwe go through our food and begin
looking at different recipesthat we have.
How do we adjust it?
Is it easy?
No, because you have to look atthe recipes.
You've got to decide.
This is what I'm going to do.
This is how I'm going to make adifference in my life and in
(48:04):
the things I do in terms ofmaking myself healthy.
All right, so you may be froman Italian background.
Once again, pasta and bread.
How do we adjust those?
How do we incorporate some ofthat into our meals?
That doesn't mean you cannothave spaghetti or lasagna, right
(48:29):
?
Nobody's ever said that, atleast, I've never said it to you
but you got to tweak it andmaybe you can't have spaghetti
five times a week, but guesswhat?
That's what we do.
So here, that's a good pointfor me to pause on.
We make allowances, we makedecisions, we make sacrifices in
(48:54):
every other area of our livesIf you don't have enough money,
you don't go out and buy newshoes.
We sacrifice and say, hey, Ican't get that right now, I'm
going to get it down the road.
We go to work when we're tired,when we're sick, when we'd much
(49:16):
rather do something else, whensomebody at home is sick, when
there's something going on thatwe would prefer to be putting
our energy at.
We go to work because it's athing that we have to do to be
able to survive.
One of the only places that wedon't make those sacrifices is
(49:37):
in our health.
Right, right, we say, well,this is how I eat, I can't give
up X, I really love the taste ofY, and all of those statements
(50:01):
are valid statements.
But if food and all of thosestatements are valid statements,
but if food has such a profoundimpact on our health, isn't it
worth taking some time to figureout how to use this amazing
power?
Right, yep, yep, yep, yep,right?
(50:28):
Or you may be, you want to getsome soul food, and so we've got
to adjust those recipes as well.
All of those are things thatcan be done and things that
should be done and things thatmust be done.
(50:49):
The tools that we're using willhelp you along the way.
The fasting, the vinegar, theretrogradation that we talked
about, the mindful eating all ofthose things help, but if we
can come up with a menu thatallows us to move in that
(51:10):
direction more easily and stillenjoy what we're eating, what an
amazing time we can have.
Y'all All right, all right,y'all.
What an amazing conversation.
I love this.
I love it.
(51:37):
I love it.
I hope that you are right nowright processing and say okay,
how do I go about making somechanges in my personal life and
in the things that I'm eatingand the things that I'm going to
do?
Okay, so let's talk a littlebit about what we do here.
So, one, let's talk about ourplatform.
So educate, empower andencourage that's what I do here
on the channel.
All the shows, all the podcasts, all the blogs, the website all
(51:59):
of those things are with theintention of providing education
, so that you begin learning andunderstanding a little bit
about how the body works, howfood works, how we can reverse
your diabetes.
I empower by giving tools right, the tools that we are learning
how to create a menu, how tofast, how to become emotionally
(52:20):
intelligent, how to come up withyour why, about why you want to
do what you want to do in termsof your health.
All those are tools.
And then encouragement comesfrom the community which you are
a part of, and I'm so excitedthat you have joined us and are
a part of this community.
Remember the things that push usin a direction to eat right.
(52:40):
So that's the heat model thatwe talk about.
That is our habits, ouremotions, access to food and
taste.
Right, that's the shirt I'vegot on.
The heat model what are youdoing?
You are in February or January,sorry, march.
The goal, the challenge, was tofigure out which of these are
(53:03):
the things that you strugglewith the most.
For me, I'll tell you it'semotions, access and taste.
Three of them.
Right, those are my three.
Right there, those are my threekryptonites Emotions, access
and taste.
And so I'm working to improvethat.
And then our call to actiony'all One, join the challenges.
That, and then our call toaction y'all One, join the
challenges.
Every month, we have a challenge.
(53:24):
Our challenge for this month isto create a meal right with
these parameters right, wholefoods we want it to be minimized
.
The processed foods that are inthe meal no sugar added, some
starchy and some non-starchy.
Vegetables and foods Healthyfats and lean protein, tasty and
(53:46):
the appropriate portion size.
This falls right in line withwhat we're talking about tonight
in terms of making sure that wehave the right amount of
carbohydrates so we don't getthose spikes, and that we're
coming up with this meal planthat we do.
So.
Join the challenges.
If you're joining us, if you'recatching us, if you're finding
us late in the year, that's okay.
(54:07):
Start where you are right.
Put a hashtag replay in thecomments so we know that you're
joining us.
But just come on right along,because we love to have you.
Come alongside with us and workas we put your diabetes in
remission and as we get youhealthier.
Number two share your story.
When you show up, claim yourseat, say I'm here, ask
(54:30):
questions, let us know some ofthe successes that you're having
.
If you created your seven-dayplan, go ahead and share that
with us.
I want you the meal that you'recreating for the challenge for
this month, right?
Go ahead, take a picture of it.
Right?
Create a video.
Send it in.
Info at duanewoodmdcom.
Info at duanewoodmdcom.
(54:52):
I'd love to share that so thateverybody else can see where you
are, what you've done, so thatwe can all celebrate with you,
right.
So be here and share your story.
When people see your successes,they get encouraged.
When they hear what placesyou're having some struggles and
some challenges, they know thatthey're not by themselves and
(55:17):
then invite somebody else.
This community grows.
This community gets betterbecause of you, so share this
information.
There are now over 1 billionpeople on the planet that live
with either diabetes orprediabetes.
1 billion, that's a lot, andyou can be a voice to begin
(55:39):
helping and sharing thisinformation.
Let them know, say, hey, come,let's watch it together, let's
watch a show, let's go throughthe challenge together.
Form a group, form a watchparty, take it to your church,
take it to your doctor's office.
We show these videos in myoffice, over in the lobby, and
you'd be surprised at the numberof people that are coming along
(56:00):
and saying, hey, I want to besuccessful as well.
What do I need to do?
How can I do this?
I tell them come on, come onthe show right, come to the
YouTube channel and on Thursday,7 o'clock this week, 7 pm
Central, we're having our nextcommunity meetup right, where
(56:22):
you can come on and you can askquestions.
We get to see each other'sfaces.
We get to hear each other'svoices.
You guys hear my voice all thetime, but I get to hear your
voice and you get to askquestions.
So we're going to hopefullypick someone in the we're going
to go ahead and pick someone inthe group and we're going to do
(56:44):
ahead and pick someone in thegroup and we're going to do a
coaching session right there,all right, so if you want to do
that, go ahead and let us know.
Right, let's see.
All right, well, y'all, here itis, here it is.
I'm so excited that we've talkedabout this great issue, this
(57:07):
ability to create a seven-daymenu.
Remember, remember, right, somethings that you want to keep in
mind Hydration, portion control, substitutions.
Make sure you remember you cansubstitute preparation.
Right, don't just show up.
You got to plan adjusting theseasoning and cooking methods.
(57:29):
Use different ways of cooking,because you can get some
different flavors that reallyhelp to enhance and to keep
things.
I don't want to say it from youknow, I guess I mean you should
say from getting boring.
That's what we want to do,because we don't like boring
things.
This is Dr Dwayne Wood, that'sWood with an E.
The E stands for endocrinology.
Here on the channel, I educate,I empower and I encourage you
(57:51):
to take charge of your health,take charge of your life, avoid
complications and go to the nextlevel, creating the life you
always wanted.
And for this year, y'all, newYear, new Year.
If you're new to me, I'm DrDwayne Wood, that's Wood with an
(58:42):
E the E stands forendocrinology.
Here on the channel, I educate,I empower and I encourage you
to take charge of your health,your life, avoid complications
and go to the next level.
We're creating the life we'vealways wanted.
And in this year, 2024, our newtheme is New Year.
Woo-yoo is New Year, uu.
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