Do You Know with Dr. Dwain Woode

Strategies for Healthy Food Access and Environmental Well-being

• Dwain Woode

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Have you ever found yourself battling the allure of your favorite snack, only to give in and derail your diet? I'm Dr. Dwain Woode, and I've been there too, especially with a pint of Ben and Jerry's Cherry Garcia taunting me from the freezer. Join me as I divulge the secrets behind the H.E.A.T. model and how controlling access to specific triggers is not just essential for diabetes management but can also curb the risk of high blood pressure, cholesterol issues, and fatty liver disease. We'll chart a course through dietary temptations in your environment and share personal strategies to ensure your home becomes a stronghold of health.

As we journey through the landscapes of food deserts and supermarket proximity, we uncover how these factors heavily influence our eating choices. With me, Dr. Woode, we'll dissect the barriers of affordability and transportation between many and a nutritious diet. I'll discuss how household influences and marketing strategies can sneakily shape food purchases. But it's not all challenges and roadblocks; we'll equip you with a toolkit of knowledge and techniques to navigate these hurdles, emphasizing the transformative power of nutritional education and the importance of making empowered choices for your health.

To cap off this enlightening episode, I'll share how involving the family in healthy eating can make a monumental difference and offer tips to turn your workplace into a fortress of good food choices. Plus, I challenge you to take one actionable step today to fortify your corner of the world—home, office, or community—with healthier options. Because let's face it, it's not just about the food—it's about fostering environments that sustain our well-being and bring us together in the pursuit of good health. So, roll up your sleeves, and let's embark on this transformative health quest together.

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Dr. Dwain Woode:

If only it wasn't there. That's what I keep telling myself. If only those peanuts weren't there, if only that chocolate wasn't there, if only that ice cream, that Ben and Jerry's ice cream, wasn't there. If it wasn't there, if I didn't have access to it, then everything would be great. So I tell myself. And so, having access to it, having it right here, sitting right next to me, y'all, that's what did it, that's what triggered me, that's what took me down that path. Yes, right To the ice cream. You guys heard the story.

Dr. Dwain Woode:

I went to the store and I was mining my own business. I just went to pick up something that my wife asked me to get. And as I walked by, right by that end cap, they had those Ben and Jerry's ice cream, cherry's Garcia that's my favorite y'all, by the way. If you didn't know that Ben and Jerry's Cherry Garcia ice cream, buy one, get one free. And I thought I had lost my mind, and so now I don't even bring it to the house, and that's where a lot of us fall down. That it's in the house, it's right there, it's right on this table, it's right on the counter.

Dr. Dwain Woode:

And tonight we're going to talk about access, One of those triggers that sometimes seems to be out of our control. That puts us in the path to eating. If you're new to me, I'm Dr Dwain Woode. That's Woode with an E the E stands for endocrinology. 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've always wanted and in this year 2024, our new theme is New Year. New Year. So what are we talking about if it was not there? Right? So access, access. And this comes as we are continuing our thrust. Remember what we're talking about, y'all. We're talking about putting diabetes and remission, and we've got these tools that we're using. One of the models that we're using is and this is our roadmap, by the way right. So we're going to go through this, We'll talk through some of these, but the heat model right. We've talked about habits. We talked about emotions. Tonight we're talking about access, and then we'll come back and we'll talk about taste. And why is that so important? Why is this so important? You'll remember that as we got into our discussion and let me pull up another right. As we got into our discussion we talked about the food triggers, and the food triggers are really the things that push us in a direction.

Dr. Dwain Woode:

As we are in the process of going through our plan and remember what our plan is Our plan is by the end of the year, right? Several of you are going to be off diabetes medication. Your blood sugars are going to be good and we'll take a look at mine and you can begin talking and we'll track some of that. Right, we're off of medication. Some of you are going to stop your diabetes medication. As a result of that, as a side effect of that, some of you are going to be off of blood pressure medicine, cholesterol medicine. You're going to go to your doctor and your fatty liver is going to improve, right? So, all of these things that we've been talking about, that's where we're heading and as we've put that plan together, remember, we came up with our Y.

Dr. Dwain Woode:

As we're talking about fasting, as we go into our fast, all of the plans that we have can sometimes be derailed by the things that interrupt that process, and the things that interrupt that process falls into these categories. Remember, we are working on decreasing the amount of insulin in our body and if we're going to decrease insulin, we can't have spikes in blood sugar. What causes spikes in blood sugar? We talked about several things, right Emotions, stress, anxiety, depression. We've talked about pain being a cause for spiking blood sugars, but a big source of that, of course, is food, and so how do we manage food in the process of working on our diabetes, in the process of working on blood sugars and the triggers that you're seeing, the model that we're talking about, the heat model, things that fall into habits, emotions, access that we're discussing tonight, and, of course, taste. So that is why that is so important. Right, that's the heat model. So we'll come back and we'll talk about more other parts of that, but tonight, in particular, we're talking about the heat model, and so, in the heat model, right, and as we move into how access affects food, one of the things that we need to definitely talk about is this idea of not just having the stuff at home. So that's an access, but we want to talk about some other types of access.

Dr. Dwain Woode:

Access access, right, so proximity to supermarkets. So if you are not close to a supermarket, then your access to food is limited, and so the things that you have access to, the things that are around you, are the things that you will purchase the things that will be in your environment and those are the things that will push you in a particular direction. So if, instead of being able to buy an apple, or instead of being able to buy some vegetables, then that the only things that you have around you are candies, cookies, crackers, whatever right, then those are the things that will make it into your home, those are the things will make it into your car, those are the things will make it into your purse, in your pocket, so that, when they are there, when you have to make a choice of eating something, you end up eating the thing that is right in front of you, right? So access, and when we're talking about access, we're not just talking about hey, did I? Is it? Is it right there on my table? But how did it get there? Okay, food deserts, right? Another kind of idea.

Dr. Dwain Woode:

Going along with this proximity, if you live in a place where access to healthy foods is not available, then guess what you eat. You eat the things that are available. Now, I was talking to one of our community members who lives out on a farm I'm going to take a trip out there, by the way, right? Who lives out on a farm and that's great, but everybody doesn't have access to that. One of the things that I was talking with my wife recently and my wife is an obesity medicine medicine doc and so when she talks to her, her clients and those people who she's working with one of the things that she has to be mindful of and she reminded me is that we don't all live by ourselves. Depending on how old you are, depending on your age, depending on your circumstance, you may be living with a family. If you live with your son or your daughter, or you live with your parents, you live with an aunt, an uncle or grandparents. You are eating the things that they're bringing into the home. So when we talk about access, it's not just that I physically made the decision that this is what I'm going out to get. Well, whatever's in the home, whatever they brought in, guess what? That's what I'm eating, right?

Dr. Dwain Woode:

So, going back to this idea of food deserts, if the place that you live, the area that you live in, doesn't have access to fresh fruits and vegetables and healthy food, then that leads to what? That leads to eating processed and fast foods. How about affordability? I can't tell you the number of times that I've gone down to the cafeteria or gone to the grocery store and thought to myself my goodness, why does the quote unquote healthy stuff cost more than the other stuff, right? Have you ever thought that? Have you ever seen that you want to buy a salad and you get the salad, and the salad costs more than the hamburger, right? So affordability another type of access that we've got to talk about, and these are some of the obstacles that some of you who are watching may find yourselves in. So, as I'm talking about access, we are all very mindful, and you've got to be mindful too, that there are circumstances around you that will push you in a direction.

Dr. Dwain Woode:

It's a convenience foods. They promote snacking and impulse eating, the things that are around us that are more readily put together. Guess what? Sometimes those are not the healthy things, but they're the things that, man, if I'm going to eat something and I don't have a lot of time that's what I get. If you're driving down the road, you're like okay, what are we having for dinner? And you pass that Domino's or that Pizza Hut or that Little Caesars or that Papa John's or that Godfather's Pizza, guess what? Guess what you eat. You eat what is there.

Dr. Dwain Woode:

So affordability, convenience, the store layout I just told the story as I was coming in, as we were coming into the show, about going to the grocery store and walking by minding my business, by the way, walking by minding my business, going to the checkout and right there, right there at the end cap, there's the ice cream. They put it right at the level for us and, of course, we're marketing more and more to children nowadays, so they're at eye level and they're readily available. They don't put the broccoli and the healthy stuff where you can get to it. You got to crawl over one of those things to get to the fruits and vegetables, but the candy, oh yeah, it's right there. The chips a whole bag, a whole aisle of chips, all kinds of chips. I won't tell you my favorite. But the layout of the products, it influences our decisions. So when you walk into the store, it's the first thing you see and it's just like being in your home. Right, and we'll come talk about that in a minute. But if that's the first thing that greets you, that that sends a signal To the brain and it influences how you purchase.

Dr. Dwain Woode:

How about transportation for some people? Right, I'm from New York and In a lot of places, in a lot of places there's a corner store, there's a store right there as a matter of fact, from where my mom lives right, there's a store about three, four blocks. But there are some people who don't have access to transportation to get them to the places they need to go to get healthy options. And then, in terms of access, sometimes you can't use what you don't know, so nutritional Educational programs.

Dr. Dwain Woode:

I was talking to one of our community members at our community meetup the other day and the question she was asking was is hey, there's this food that I like to cook, that I want to eat. How do I make it healthy? And that was an amazing question, because that's where we find ourselves. Sometimes we do what we know y'all like. If I go to into the kitchen right now, I'm going to cook the way I've been cooking. I'm gonna cook the way I've taught to. I was taught to cook. I'm gonna cook the way I know. And in order for that unhealthy pattern to break or change, I need education.

Dr. Dwain Woode:

So there are all these things that are tied into Access that we sometimes don't think about and when we talk about access, sometimes we just think oh yeah, it's on the table, but there's a lot more to dealing with access. Then, just okay, that piece of fruit or that piece not fruit, but that piece of candy, that cookie is on the table. So what are some strategies, then, to improve food access? And there are three main places when we have to talk about access, and these are the places that we find ourselves. Do you know, there are 1440 minutes in a day, and For most of that, we spend it giving that time away to other people. A lot of time we spend at the office, a Lot of time we spent out in the community, and so when we talk about strategies for improving access, we can't just talk about, okay, how do we improve access at home. We've got to also talk about how do we improve access at the workplace, on the go and in the community.

Dr. Dwain Woode:

So, at home, what does that look like? Well, there are several things that we can talk about, and, as, as I delve into this part, I want to make a comment, and the comment is this as we are in the process of Creating a safe environment, and let me, let me, let me say that that really is the crux of this. All right, it is creating a safe environment where we can Be successful. If you want to be successful, you put yourself in an environment where Success is easier to do. If you want to learn, put yourself in an environment where people are learning. That's why community is so important. If you want to be healthy, put yourself in a environment with people are working to and planning to and looking at being healthy. So, when we talk about improving access, the environment that we're creating is a safe environment that promotes what we want.

Dr. Dwain Woode:

So, as we look at home, as we look at what's going on at home, what we can do, assuming that all the other things we just talked about in terms of access you know, the desert and affordability and Supermarkets and all those things, assuming that those are where they need to be. And now we're in the home. How do we make the house, how do we make the place where we live, better in terms of access? Well, number one, if there is something in the home Notice I say if, because perhaps the first thing I should say is not to bring it home I'm going to tell you that I love. Did I say I love? Yes, I did say I love. I love Ben and Jerry's ice cream, and I know that if it's anywhere near me at any time, it's a challenge. Now, can I overcome the challenge? Of course I can, because ultimately that's what we're going to be working on.

Dr. Dwain Woode:

But just having it here sometimes is a challenge, and so I don't bring Ben and Jerry's into the home, into the house, because I used to say, oh, I'll bring it and I'll just leave it in the refrigerator, leave it in the, because we have a refrigerator out in the garage. I'll leave it out there and I won't go for it. I won't get it. I'll get it when we have whatever function, but guess what? That doesn't happen, right? You know that. So that's the first thing.

Dr. Dwain Woode:

Don't bring it in, don't bring it at home. That's a whole other conversation, right? So that has to be like don't go to the grocery store when you're hungry, because guess what you're going to pick up when you're hungry at the grocery store, that's right. You're going to pick up the things that you said that you weren't going to eat. So don't go to the grocery store there If you know there's nothing, absolutely nothing that you need. Down the snack aisle, right when the chips and the nuts and the juices and all that stuff is. Don't go down that aisle, I'm going to tell you. I used to say, oh, I'm just going to go see what they have. Why am I going to see what they have? I'm putting myself in that situation, so assuming that that's all good. We haven't brought it home. But if we are, if there are things at home because, once again, we don't all live with by ourselves but as we're creating this environment place healthy snacks and foods at the eye level in the refrigerator, just like they do at the grocery store.

Dr. Dwain Woode:

Create your own, create your own marketing system. Put it where you can see it the healthy things, the healthy snacks, at eye level. Put them in the refrigerator. Don't hide them behind the stuff that you know that you don't want to eat. Put them right up front so that you see them. Remember, we are a lot of us are visual people. We see. That's how information gets into us. Now, you may have other preferences, like some people are auditory and tactile and so forth, but all of us get the information that comes in as we are seeing, and it influences our thoughts.

Dr. Dwain Woode:

If you've got stuff in the refrigerator or in the pantry, use containers that are clear so you can see through them. Put the other stuff, like the cookies and candies, put them in containers that are not clear. So the first thing you see, once again, it's hitting that retina. That retina sends a signal to the brain and the brain we're training our brain in a certain direction. Create in your home a healthy eating zone. Create in your kitchen, say here we eat nutritious foods. If you want to eat cookies and candy, we got to go in the sunroom or the back porch or something. But here in the kitchen, in the pantry, in the wherever this is a safe zone, keep processed and high sugar snacks out of immediate sight. Once again, going back to this idea of having the clear versus non-clear thing, prepare and store portions of healthy meals in advance for easy access. Now, this is a good one, this is an amazing one. I love it If there are things that are maybe a challenge for you and you say, okay, I'm going to have some of these snacks around, okay, you've decided to do that, and you can decide to do that, by the way.

Dr. Dwain Woode:

Well, get some baggies right. Get some small baggies, say they're cookies, and take a serving of cookies out of the package, put them in the baggie and make several containers of several baggies full of these cookies. So now that when you go to get a snack, you don't have to open the entire container and then go through the cookies to pick out the number that you need, because, guess what, you're invariably going to pick out more when you go into the pantry. Right there, the cookies are in the baggies. You've already laid them out Two cookies, three cookies, whatever number of cookies are in that baggie. Create a little healthy snack pack, right, half an apple, maybe a cup of yogurt and two nuts, if you're going to have a snack, create that package Now. You have several of those packages in the refrigerator and you walk into the refrigerator to get something to eat and you just grab that.

Dr. Dwain Woode:

Next, create a meal plan, and this plan should include a variety of nutrient dense foods. That means that you've got to spend time at the beginning of the week, at the end of the week, whenever you're going to do. Spend time creating those. Right, you've got to work at it. You've got to spend the time. You've got to put the time aside.

Dr. Dwain Woode:

One of the things that we'll talk about later on, not tonight, is how do we set goals right Smart goals and how do we prioritize, how we organize, how do we utilize our time effectively to be able to do some of these things that we do? Because, frankly, some of it is that we're just busy, we don't have time. It's like I can't sit down on Sunday and plan out the week. I don't have time to do that, I'm so busy. And then, once again, we're talking about how do we improve access at home.

Dr. Dwain Woode:

Right, grow herbs or a small vegetable garden, do it in pots. My sister, my sister right, who lives in the Big Apple, you know what she does. She grows her stuff and she grows a lot of stuff, y'all in pots. I mean, she has a garden too, but she's got a lot of pots. I'm like where did you get, where did you get all those thousands of tomatoes? She's like, well, I grew it in the pot. So for those food deserts, right, we can learn to do that. And that learning process comes with a part of the education that we talked about.

Dr. Dwain Woode:

And then educate the family members, educate everyone. If you want to go somewhere, go by yourself. If you want to go far, if you want to be successful, go with someone else. It's great to be healthy and it's great to do it on your own. But if the family is together and everybody's working together, guess what? So much, much, much better. Because everybody gets to help each other, everybody gets to pitch in and everybody gets to say, hey, this is what we're going to do. So that's how we improve access at home.

Dr. Dwain Woode:

And then, how do we improve access at work? Right, because we spend by the way, we probably spend more time at work than we do at home. So how do we improve access at work? Because sometimes we do a great job at home. Right, everything is good. We've got the pantry. And, by the way, back to home for a minute, some of what it takes to be successful at home takes reorganization. You've got to get into that pantry and you've got to reorganize what's there, because right now everything is a jumble, right, you walk in, you can't tell where things are. Be neat and orderly. It's one thing I love about my wife she's got little cans and markers and stuff all over the place. Of course, I'm the one that messes up the organization, but that's another story.

Dr. Dwain Woode:

Okay, so at work, how do we improve access at work? Number one if you are going into an environment, you want to be as much in control of that environment as possible. So pack nutritious lunches, pack nutritious lunches, take it with you. Now we've a lot of people have gotten away. Oh well, I'm not going to do that. I'm going to just go to the fast food place and get something, and I'll get something healthy. Yes, you can, but once again, remember what we're working with. We're working with this guy up here, this brain, and that brain has a way of convincing us to do things that we didn't want to do. So pack the lunch, pack the snack, so that you don't have to worry about whether there's something there, because when you are quote unquote hungry, when we think we're hungry, we're not going to make the choice to go find something healthy. We're gonna say, hey, they've got some stuff in the break room, somebody brought this in, this is the potluck, I'm just gonna get what's there, right? So keep some nutritious snacks, sorry, bring some things from home.

Dr. Dwain Woode:

Keep water and your desk, and this encourages hydration. Oftentimes we mistake hydration for hunger. Drink water, sip on it. If you're sipping on water, if you're keeping mindful of being hydrated, that sometimes will help with the urge. If you will, at work, organize a healthy snack.

Dr. Dwain Woode:

Pool a lot of offices, people bring stuff in, say, hey, we, we're, we're supplying the office. Like you know, everybody brings stuff to keep the candy jar stacked or keep the sodas there, or keep the cookies there, whatever it is. Talk to everybody and say, hey, can we be a healthy office, can we? Right, sometimes they'll look at you crazy, but that's okay, right? Instead of saying, hey, let's bring cookies and candies, let's let's work on being a little healthier. Advocate, advocate for healthier choices in the vending machine, right? If you're at work, sometimes you don't have the access to store foods or have people bring food in or bring candy in, or you guys don't have a break room or whatever, but you have a vending machine and that's where you get your, your snacks. Then advocate, talk to the higher ups and say, hey, can we put some more healthy options in the vending machine so that when we're going to the vending machine, we're not having to just grab whatever is there?

Dr. Dwain Woode:

Now, there's some interesting things in the vending machine, by the way. I know I've used vending machines and then you can schedule regular mindful eating breaks away from your desk. If you're able to do that some of you are not on at a desk, you're on the assembly line and you get just that 15 minute break or whatever. That break is Right. But if you're able to schedule mindful eating times away, go ahead and do that. Move away from the desk so that you can concentrate on eating, like we've talked about, even if you're on the, if you're on the assembly line or you're in a place where you can't just take a break, then plan ahead of time that when I take my break and this may take some chat, take some doing plan that whenever I take my break, what I'm going to do is I'm going to eat in a mindful way. Remember, we talked about creating a mindful eating plan.

Dr. Dwain Woode:

Yes, at our office, at our office, every week we pick a restaurant that we're going to eat at the next week, or a team does so. Navigate the restaurants. You probably know the 5, 10, 12 restaurants that we go to, that you guys go to all the time. Figure out at those restaurants what it is that you can eat so that each time you're not having to make the decision about okay, what am I going to eat? Now? You've already had that thought and you've already created a list. At our office we have a list and everybody's put their food on the list. Of course I had to go in and change mine, because I've changed a little bit about what I eat.

Dr. Dwain Woode:

Store a small stash of emergency health foods in your desk. We'll be the next one. Remember what we're talking about. Right, we're talking about how do we improve access at work, access in general, but now we're specifically talking about work. So store small, a small stash of emergency health foods. Now I put that word emergency in there, but snacking is not an emergency, right? Right, okay, this is just so everybody knows.

Dr. Dwain Woode:

But when I say emergency, so that if you say, well, I got to have something, then you have something healthy that you can readily go to and not have to say, well, I guess I'll just do this because you know what that's called. That's called the what the hell principle. Like, while everybody's eating, I'm going to have something, so what the hell, I'll eat it. And then I'll start over tomorrow which is not what we want to do and then participate in or start a workplace wellness challenge. Right, we're going to talk here in a little bit about a challenge that we want you to do, so start one at work. Say, hey, let's do a challenge, let's do a weight challenge. A lot of offices will do weight challenges right, where everybody is working for the year to say, okay, how do we going to improve our weight? So we're improving.

Dr. Dwain Woode:

So once again, we're talking about access, not just whether you have access to it, whether it's cost effective, whether you have transportation, so on and so forth. How do we create an environment in our home that is successful, that is safe? How do we create an environment at work that is successful and safe? And then how do we create an environment in the community? Because we spend a lot of time in the community. All this is stuff like church, hanging out with family. But how do we influence the community? Because the community ultimately influences us. So how do we do that? Hey, let's work on supporting local farmers, for example, in your area. Say to your family, your friends, hey, can we get together and can we go out wherever. Right, whoever has a car, let's drive. Like here in Alabama, we can get in a car and we can drive out to well, I'm not going to call the name of the farm, but farm, and we can go out there, we can get stuff and we can bring it back in to support those people so that they have an incentive to help the community get better.

Dr. Dwain Woode:

Advocate for establishing or developing, expanding a community garden. I don't, we don't have one here. But if you live in the inner city, if you live in an area where that happens, I know some of our patients. They have a co-op and they get together and they farm that and the people that are in the co-op, they all get to eat fresh fruits and vegetables In fact, they bring that to the office sometimes. But advocate for establishing one. Remember, we have to take charge of our own health. Right, that's what we said I educate, empower, encourage you to take charge of your health, your life, avoid complications. We're taking charge, we're not letting this stuff happen to us.

Dr. Dwain Woode:

To participate in those endeavors. Collaborate with local schools. Right, get to the school and say, hey, we want to implement, we want to improve nutrition education. How can we do that? What can we do? How do I become a part of that? What do we need to start? Is that an option and you can do that? And then encourage local restaurants and cafes to offer or promote a healthy menu, a healthy menu. We think sometimes that we don't have access, we think that we can't do anything, we don't have any power, but we have a lot of power. We have a lot of power and many places sure they'll do it Organize a healthy eating workshop, organize a cooking class. I just said that some people just don't know how to do it. You be part of that.

Dr. Dwain Woode:

Recently I was on the CDC website and there's a program that they have that we were looking into. Well, how do we promote health, how do we promote eating? How do we promote those things? Become a part of the solution, right, remember our call to action. That third one was invite somebody to the show.

Dr. Dwain Woode:

Why? Because you get to promote, you get to encourage, you get to build the community a part of what we're doing and then develop plans to include conservation for food access. So what does that mean? What does that mean? Recently I was talking to a. I was doing a program for a church and I was saying to them that the organizations that we have the churches, the schools, the community centers one of the things that all of these places can do, one of the things that all of these organizations can do, is they can begin helping to provide what people need.

Dr. Dwain Woode:

There are people out there that are interested in being healthy. They just don't know, y'all how to do that, and so we can become a part of the solution for that. So how do we improve access? Right, how do we improve access? Now we say we say and you remember the graphic that we showed at the beginning that says if it was not there, if it was not there and I'm going to make a big point here in just a minute but the whole idea is this we are creating, we're creating a healthy environment. We're creating a healthy, safe space. We're creating a healthy, safe space so that we can be successful. We're putting ourselves in the position so that success comes much, much easier to us.

Dr. Dwain Woode:

All right, all right, y'all. Hey, we've come to the end of another amazing show. I love this. Your challenge is to pick one of the areas either home or work, or the community and find one thing that you could do to improve that environment, to make that environment safer for yourself and for the people around you. Remember we talked about access right, part of the heat model Habits, emotions, access and taste. The challenge for this show pick one of those areas under access home, work or the community and find one thing that you could do to make that space safer. This is Dr Dwain Woode, that's Woode with an E TheE stands for endocrinology. Here on the channel, I educate, I empower and I encourage you to take charge of your health, take charge of your life, avoid complications and go to the next level, creating the life you always wanted. And for this year y'all new year, new year.

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