Do You Know with Dr. Dwain Woode
Dr. Dwain Woode invites you on a journey to transform your life, health, and mindset on this dynamic podcast. As a medical doctor, he understands diseases of the body and mind. As a life and wellness coach, he knows how to help you achieve your goals. He provides the education, empowerment, and encouragement needed for you to take charge of your well-being and realize the life you have always dreamed of living. Do You Know is a groundbreaking podcast that combines an engaging style with scientifically backed strategies to add to daily life. Get insight into proven methods to improve your health and gain control over your life, allowing you to reach your true potential. Whatever stage of wellness you're currently in, this podcast has something for you! Take the steps necessary for success today by listening in, where each episode promises to break down complex topics in a straightforward way that is easy to understand and even easier to apply to everyday life. Go from simply knowing what you must do to getting it done with Dr. Dwain Woode's transformative podcast!
Do You Know with Dr. Dwain Woode
Transforming the Diabetes Battlefield: Crafting a Meal Plan for Victory Over Blood Sugar
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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And I get that question all the time what should I eat? What can I eat? Oh, my family makes this amazing dish and I just love it. I love it, but they say I can't even eat it because I'm diabetic. Is that true? Is that true? And we're going to spend some time talking about that tonight. How do you create a menu? How do you create a menu for an entire week? What do you have to do? What are some foods that you can eat? That's what we're talking about here on the show.
Dr. Dwain Woode:I'm talking to type 2 diabetics, adults who have type 2 diabetes, who want to put their diabetes in remission, who want to reverse their diabetes, get off of diabetes medication, avoid complications and reverse the downward spiral that they're having for their health. Right, this is not theory. This is stuff that goes on every single day, and if you're a diabetic or you know someone who has diabetes, someone that you've been helping to take care of, you know how we roll right. It is an all-encompassing disease, but the good thing is all-encompassing disease, but the good thing is right. The good news is that it can be handled and we can reverse. We can reverse diabetes. Welcome, welcome.
Dr. Dwain Woode:If you're new to me, I'm Dr Dwayne Wood, that's Wood 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, new year, new. You right, that's what we're doing. New year, new. You Remember that our goal is remission, reversal of diabetes, and as a corollary to that, as a side effect of that, as just one of the benefits that we get from that, we also will see people who are not diabetic have amazing responses in their health and in their lives as well. Right, so remember non-alcoholic fatty liver disease, high blood pressure, high cholesterol, polycystic ovarian syndrome, obesity, metabolic syndrome all of those things get better as we talk about what do we do to put our diabetes in remission?
Dr. Dwain Woode:Because the very same things, y'all that we do for the diabetic are some of the exact same things I shouldn't say some are the exact same things that we do for all of the other patients. So, even as I'm talking to people in the office, as I'm talking to clients, as I'm talking to people who stop me and say hey, I've been watching the show, or people who are stopping me say hey, you've lost some weight. Tell me what you're doing. You know what I tell them? The exact same things that we talk about when we talk about putting diabetes in reversal. Yep, yep, yep, yep, it is the same. So that's what we're talking about, y'all diabetes in reversal. And tonight, in particular, we are talking about how do we go about creating a menu. A seven-day menu is what we're working on, right? You guys saw the flyer seven-day menu and, as I said, diabetes, yes, but guess what? The same things we could talk about as we talk about diabetes are the same things that we will talk about as we talk about everyone else who has metabolic syndrome and all those other metabolically active and associated disease processes. So let's get to it. Let's get to it.
Dr. Dwain Woode:So, number one, remember our premise. Our premise is that our issue is the insulin right. So diabetes is not a blood sugar problem, it is an insulin problem, and, of course, blood sugars are just simply the result. That's the symptom of where we find ourselves in the metabolic disease process, and so our goal has been one to decrease the total amount of insulin in our body, that is, insulin that's coming from outside, that's in people who are taking insulin, or insulin that our body is producing to help manage our blood sugars. That's number one. Number two suppressing the appetite. All right, so one, stop, decrease the insulin. Number two suppress the appetite. And then, number three get rid of as much sugar, glucose, carbohydrates as we can from the body. Notice, I didn't say get rid of as much from the food, but as much as we can from the body. So those are three of the pillars that we're using as we're moving through this process.
Dr. Dwain Woode: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 the carbohydrates and the sugar that's in the body? And this all comes down to you guessed, it comes down to our topic for tonight, right? So there are some principles that I want to go through as we move into the process of creating the menu. There are some things that I want you to pay attention to, and they are simply these Right, and first, let me kind of read this little quote that I developed, and it is eating well is a form of self-respect is a form of self-respect.
Dr. Dwain Woode:Every meal is an opportunity to nourish not just your body, but also your well-being. By choosing foods that stabilize blood sugar and enhance energy, we honor our health and invest in our future. Remember, good nutrition isn't just about avoiding illness. It's about thriving. Let every bite take you closer to your best self. So it's not just about blood sugar. Eating encompasses so much, much more. Do you know that the way you eat affects the amount of inflammation in your body? Do you know the way you eat affects how you sleep? Do you know the way you eat affects your mood and your thought process?
Dr. Dwain Woode:You've heard people say food as medicine. As a matter of fact, we did a show 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 direction of reversing diabetes, decreasing our insulin, dealing with cravings right, suppressing appetite and dealing with the total sugar in our bodies, it's important to remember that that there's a lot more that goes on in terms of our diet and the food that we eat. So here are some general principles for each day, as we are talking about the foods that we're going to be putting on our menu.
Dr. Dwain Woode:Number one you want to make sure you're hydrated. I say that. You guys hear me say that probably for every single thing that we talk about, you want to make sure you're hydrated. Do you know, as a matter of fact, I've got a patient that I'm going to go see right after this show. Uh, that's at the hospital. I got a consult. And do you know that there are people who come into the hospital excuse me, guys allergies? There are people who come into the hospital who have blood sugars of 800, 900, a thousand, you know? I think 900, 1,000. I think that's the highest I've seen is like probably 2,000, 1,500. And everybody wants to give that person insulin and insulin is a treatment for that condition.
Dr. Dwain Woode:But the first thing that they need is fluid. They need water, they need hydration, because your enzymes, your insulin, all the processes in your body can't work properly if you're not well hydrated. So in everything that we do, hydration is a key, it is a must. So, as you're putting your meals together, as you're coming up with what is going to go on my plate, what is going to be my breakfast and my lunch and my dinner, make sure that you are hydrating well. So we're not going to spend time talking about what we're going to put on the menu for hydration. We're going to talk about the food, but you want to make sure that you're doing that and hydration is important. Want to make sure that you're doing that and hydration is important. Make sure that you are minimizing the amount of calories you're getting from hydration, right, most of us actually drink our calories as opposed to eating it. Yeah, yeah, that's the statistic.
Dr. Dwain Woode:Number two portion control. It is possible to eat good food, to eat healthy food, to eat foods that don't normally spike our blood sugars way, way, way up, but to eat so much that we lose the benefit of the food that we're eating. Well, not easy that you can sit down and eat enough salad to get a blood sugar of 2, 3, 4, 500. Or enough lettuce, or enough broccoli, or enough I don't know cabbage Cabbage, because that's one of my favorite things. Do you know that that's possible? So, the portions that we eat that's very important. So, as you're creating your plan, your menu, portion control, portion control, portion control. How many times did I say that? One, two, three, yeah, portion control Breakfast, lunch, supper. Number two substitutions.
Dr. Dwain Woode:We're going to see here in a little while that the things that we are talking about may not be things that you necessarily like or things that you are comfortable cooking or comfortable eating. Substitute Just because the recipe says that you have to have a particular thing doesn't mean that you've got to do that. You can substitute something else. Of course you've got to make sure that what you're substituting is continuing to be healthy and, of course, if it tastes good, great. Or people say I don't want to change the dish because it may not taste good, that's okay, fix it. Number two, sorry. Number three preparation. Right, this is the first day that we're going to talk about here in a minute Preparation, preparation, preparation, preparation.
Dr. Dwain Woode:You cannot be successful if you don't prepare. If you're expecting to show up on that day at that meal and make a healthy choice, yeah, you're setting yourself up for failure. So preparation has to happen way before you even get to the meal itself and then adjust seasonings. That goes back to what I was just talking about in terms of substitution and you've got to play with that thing. Right, what tastes good to you? You took something out because you thought it was not healthy for you. What are you going to put back in there? What are you going to adjust and then look at cooking methods.
Dr. Dwain Woode:Just because your mama fried it doesn't mean you have to fry it. Just because your cousin and them baked it doesn't mean you have to bake it. You can grill it. You can put it in a toaster oven. I found some things you can actually cook in the microwave that I didn't believe you can actually cook in the microwave. That I didn't believe you can cook in a microwave. Right, you got one of those rotisserie things. Use it. So experiment with different methods of cooking.
Dr. Dwain Woode:We did a show several weeks ago where we talked about where we talked about, because, as soon as I said that where we talked about different arrangements of food, how we can change food, how we can do supplements and so forth. That's a great show to go back and watch and listen to. All right, all right. And then let's see sherry. Sherry from brooklyn. Sherry said wow, uh, water hydration means so much. You, uh, you really eat too much plain salad, lol. Thank god for proper substitution. Yes, yes, yes, yes, okay, all right, so let's hop to it.
Dr. Dwain Woode:So day number one, y'all. Day number one. Here it is. So here's our shopping list and we're gonna go through. We're gonna go through day one and then we'll show you all the things for the rest of the days and then I'm gonna come and show you some of some of my, my, my, my food. So, day number one we're going to do some shopping. You got to prepare, you got to go to the grocery store. Now notice, this says day one. But just like you are shopping for day one, what I would recommend doing is, at the beginning of the week or maybe the end of the previous week, figure out what you're going to do for the coming week and go out and buy that stuff Right Now. This says day one, but there's day two and three and four and five and six and seven, right? So what you don't want to get into the habit of doing, because this will try you, this will get on your nerves. It's like every day having to go out and buy the food for that day that you're going to cook.
Dr. Dwain Woode:Like one of the things I used to do 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 the plans that that video is going out tonight. Like I'd start in the morning and say, okay, this video is going out tonight. Well, that was a bad thing, because after a while guess what? Yes, things happen and you get interrupted during the day, and after a while because your brain needs 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 what just happened? Right, that video didn't happen. So I had to plan ahead.
Dr. Dwain Woode:Like, if you guys have been following you know, back in December or November we started talking about New Year, new you right, planning ahead. Same thing, like we do in the rest of our lives. We've got to do the same things with our food. So this is what we're doing, right? So day number one this is our shopping list. So some Greek yogurt, unsweetened mixed berries, ground flax seeds, some quinoa, some cucumber, cherry, tomatoes, lemon, tahini dressing or whatever dressing you like, chicken breast and some broccoli. So this is day one. This is all the stuff we're putting in day one.
Dr. Dwain Woode:And so what does day one look like? And remember, our goal is to minimize the spikes in our blood sugar. So anytime we have something that has a lot of carbs in it, then we will get spikes in our blood sugar. So anytime we have something that has a lot of carbs in it, then we will get spikes in our blood sugar, right? So we want to minimize that. And, as you look at what you're seeing there on this shopping list, right? So the mixed berries, right, probably has some sugar in it, but if you remember, when we did our show on starchy and non-starchy vegetables and foods, right, one of the things that we said was berries actually have less carbs than some of the other fruits that you can have, like the melons and so forth.
Dr. Dwain Woode:Okay, so that's on there. The quinoa is going to spike the blood sugar, but not as much as if we used rice, or, right, even brown rice will spike the blood sugar, not as much as white rice, but it is there, right? All right, let's see, we got some cherry tomatoes, we got the dressing, we got the chicken breast and we have the broccoli, because, remember, broccoli is another one of those non-starchy vegetables. So what are we going to do, right? Okay, that one shouldn't have been in there, but day one, right? So we're going to go do a quinoa salad. Actually, give me just a second here, guys, right? So quinoa salad is going to be part of day one, and let me pull this up um, yeah, quinoa salad is going to be part of what we do for day one and notice that there'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've got the quinoa in there, We've got a couple of leaves of spinach and we've got some peppers, some yellow bell peppers. Now, if you look at that meal, that seems filling, right, and so that is lunch. That's lunch and you'll see here in a minute. Let me make sure you'll see here in a minute. Yeah, let me make sure You'll see here in a minute that we did. That was lunch, and we're going to go directly to supper.
Dr. Dwain Woode:Let me make one point here. As I'm going through this list and as we're talking about creating this menu, you will not see anything in there for snacks. When I talk to patients and clients, I don't tell them to have snacks because there is no physiologic reason, there's no metabolic reason for snacks, other than people who may be on medications that we're trying to decrease anyway, or medications they have to take at a particular time that requires them to take it with something, to eat some food. But there's no reason in your day to include snacks, so in you will not see snacks. Now there are things we can talk about. If you are having a snack, what are some valid things to have, what are some things you can use to minimize the spike in blood sugar? But, yeah, you won't see snacks in this list, all right.
Dr. Dwain Woode:And then I think Sherry says what if you don't like breast? It's too dry. So once again, there's that substitution, sherry. All right. So the chicken itself has no spiking of carbs and insulin. So the chicken itself. So you can use really any part of the chicken.
Dr. Dwain Woode:Now, as you get to other parts of the chicken, you got to talk about the calories and the fat and so forth, but simply for our use of this for blood sugar management, some steak, some steak tips that you want to put in there. You may have some salmon that you want to put in there. We'll see salmon coming up here in 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 is well, let me say it a little differently. Well, let me just point it out. So notice that we use the same meat for lunch and supper. That is deliberate, because it decreases the work that you have to do. If you are trying to minimize what you do, you could grill it and do the chicken a little differently for each of the meals, but the simplest thing to do is to grill it, slice it up here for lunch and then just have a whole chicken breast for supper with some steamed broccoli, and you can have some quinoa at supper as well, or you can have some other carb that you would like to put in there. Now, a lot of people know the plate method, and the plate method is you take your plate and half of it is non-starchy vegetables, a quarter of it is non-starchy vegetables, a quarter of it is your protein and the rest of it you put maybe some starch and fats Because we are using fasting as one of our tools.
Dr. Dwain Woode:That is still a general process that you can go through, but the fasting that you're doing will really actually offset some of the other things that sometimes we worry about, because fasting, by nature of what we do, is a calorie restriction. Right, the way we do it. And notice in this case, as I said, there is lunch and there's supper, there is no breakfast and you do not have to eat breakfast every day. Right, that you don't have to. People say, oh, that's the most important meal. Well, if you're using that as part of your fasting process, great. So I'm going to have breakfast and I'm going to have lunch. I'm going to have breakfast and I'm going to have supper Great. But you don't have to have breakfast just because you woke up. Okay, all right.
Dr. Dwain Woode:So now day number two. Uh, day number two, let's hop over. And for the rest of these, we're just going to kind of talk through the food. Okay, I have, I have a list of all the shopping lists, I have the list of the recipes, uh, that we'll make available. Um, for those of you who are coming to the meetup on Thursday night, we'll have some of that there so you can actually download it. Won't have everything, but some of it will be there, and then the rest of it we'll kind of post in different parts of our social media. Okay, all right.
Dr. Dwain Woode:So day number two. So, day number two. And you'll see, there we've got oatmeal topped with apple slices and cinnamon, oatmeal topped with apple slices and cinnamon. And this is not the flavored oatmeal that you get from the packet. This is steel-cut oats that you make that doesn't have all the sugar and all the flavorings. Now you can flavor it differently so that it does taste good. Because remember, one of our tenets of and let me go back to that slide one of our tenets of our meals for this month, right, is, if you look there as the second 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 that you're doing things, eating food that you want to eat. So okay. So there we've got some oatmeal topped with apple slices and cinnamon or apple chunks, I guess I should say. Then for lunch, we've got turkey and avocado wrap. Now you can do that a whole grain tortilla, or you can do it a different way. Maybe you like the basil tortilla or you like one of the other tortillas, and that's fine. Remember, substitution is allowed.
Dr. Dwain Woode:At my office, when I go down to the cafeteria, I go and I get a wrap and I usually get a chicken finger wrap. So we've got chicken fingers, tomatoes, lettuce, cucumber, jalapenos, some spinach in there, and then do I put olives no, olives, oh, mushrooms and ranch dressing 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 a burrito, don't wrap it, just take the whole thing and put it in the box and I'm going to eat it right out of there like a salad. So that's how I do. Now the chicken fingers are breaded, right. So I do see a little spike in my blood sugar, but not as much as if I had eaten a wrap.
Dr. Dwain Woode:So as you're looking at the various things that you're going to put on your list, you will have to experiment to see how a particular food affects your body. Just because it's on our list here tonight doesn't mean that you have to stay with that. You can do something else, like I've had people say hey, I'll take all the stuff that's inside the wrap and I'll wrap it in lettuce, or I'll wrap it in cabbage, and that's what they use as their wrap, because there's less carbs. And the benefit of that, as we go through all of this is, you will notice that a lot of what we're doing is full of fiber, right. So as we're dealing with those non-starchy vegetables, we're adding fiber and we're adding fat in there, so that the fat and the fiber offsets the spike in blood sugar. And then for supper we're going to have some grilled salmon with some asparagus on a bed of rice. Now, the rice that you see, there is actually white rice, but you can put that on brown rice, you can put it on quinoa, you can put it on cauliflower rice, right, decreases the carbs because cauliflower is one of those non-starchy vegetables.
Dr. Dwain Woode:That's day number two. And notice the food that you're looking at and eating. This is good stuff. This is not like you out there sitting eating a stick of celery and a piece of brick. This is food. This is like real food. And then, of course, you've got to watch your blood sugars to see what happens to the blood sugars.
Dr. Dwain Woode:Day number three we got some scrambled eggs with spinach and mushrooms. Why spinach and mushrooms? Because spinach and mushrooms are some of those non-starchy vegetables, non-starchy foods. If you're vegetarian or if you're vegan, you can use tofu, like I've had. Some people make some tofu and do it like scrambled eggs. They put a little turmeric in there, a little salt and pepper, and you eat it and you almost don't know that it's not eggs. I haven't seen anybody do an omelet. That would be great If you guys know how to do an omelet with some tofu man, all right. So scrambled eggs with spinach and mushrooms. This is day number three. For lunch we've got some lentil soup with a side salad and olive oil and vinegar.
Dr. Dwain Woode:Remember, we talked about vinegar as one of those things that you can add to food that decreases the breakdown. So it inhibits the amylase, which breaks down carbohydrates, down carbohydrates, and so you don't get as big a spike in blood sugar as a result of the food, 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 you can actually eat. And this is not the point of this. Let me first say that you can actually eat more carbs if you put vinegar on it. That's not the intention, but that's the result of the vinegar. So notice, all of a sudden we can eat those carbs and we don't get that spike in blood sugar. We don't get the spike, the insulin doesn't come up. Insulin doesn't come up, or I don't have to take as much insulin, and so I don't get hungry, right? Because, remember, anytime insulin spikes, my hunger goes up, right. So lentil soup, side salad dressed in olive oil and vinegar Pauling around here is crazy. And then for dinner we've got a stir fry with tofu and mixed vegetables bell peppers, snap peas, yeah yeah, vegetables, bell peppers, snap peas, yeah. So for those of you who are vegan, vegetarian, once again this is a perfect dish for you.
Dr. Dwain Woode:We do a lot of tofu at our house, and I did. I'm going to have to do a video where I show you how I make some of that. We do a lot of tofu here and you can do lots. So many different things with tofu, right, and depending on the type of tofu. Like people say, oh, tofu is too soft and it's crumbly and it doesn't right. So what you want to do is, if that's the case, you want to get the firm tofu and you want to press it a little bit to get some of the water out of it, and then you can cube it, slice it however you want to do it, and then you basically brown it in a pan and when you pick it up, it's actually pretty firm and the tofu will pick up whatever flavor it is that you're cooking with. So if you have a sauce in the pan 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 pan and you drop tofu in there, all of a sudden the tofu tastes like the meat that you just cooked.
Dr. Dwain Woode:Day number four. Day number four you thought you could not have a smoothie anymore. But you can have a smoothie. Right, you can have a smoothie. You can have a smoothie, a spinach smoothie. You're going to get some protein powder quarter to a half a banana and some almond milk. If you don't like almond milk, use coconut milk. If you don't like coconut milk and you want to use regular milk, there you go. But once again, I'm adding this and you'll see.
Dr. Dwain Woode:For the rest of the days that we have, we do have something for breakfast. But once again, I'm adding this and you'll see. For the rest of the days that we have, we do have something for breakfast. But once again, you do not have to have breakfast. You don't have to have any of the meals. You can have dinner If you're doing a 24-hour fast.
Dr. Dwain Woode:If you're having one meal, you can do dinner or you can do lunch. You can do dinner or you can do lunch, like I have some of my older patients who say they get up at 10 and they have a small brunch and then about 5 o'clock they eat again and that's it done. And then for lunch you can have grilled chicken again. Now, chicken is kind of ubiquitous. It's everywhere, right, so you'll see chicken a lot, but you can once again substitute for in there the type of meat that you want. If you want to do fish, you can do that. If you want to do beef, you can do 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 put some nuts in there, some balsamic vinaigrette and notice, in both of these we have that vinaigrette, and the vinaigrette is because of the vinegar, which inhibits the breakdown of carbohydrates, so we don't get that spike.
Dr. Dwain Woode:Alright. So day number four. So we've got that. And then supper. Right, I didn't do supper, so we got some beef and vegetable kebabs and they've been taken off of the kebab, so that's why they look like they do, with a side of cauliflower rice, cauliflower rice, cauliflower rice. Now I've done. I did a video that I'm going to share with you guys at some point where we went through and made cauliflower rice and did some other things.
Dr. Dwain Woode:But yeah, all right, the kebab. Once again, beef, chicken, fish, boom. Day five, y'all day five. So you'll see, there we've got some cottage cheese or chia, chia seeds with some pineapple chunks, right, you can put. Some people say, some people like the cottage cheese. Some people say they can actually just do the chia seeds with the pineapple chunks and they put milk like almond milk, coconut milk, any of those soy milk in it. So that's breakfast. For lunch, we've got some baked tilapia, once again with quinoa and parsley salad. Now, why do you see quinoa so often? Because we made it on Sunday, right? So when you went shopping, right? So we've got chicken breast that we can use multiple times, we've got quinoa that we can use multiple times, we've got some mixed greens that we can use multiple times, we've got bell peppers and maybe some almond milk that we can use multiple times and we've got cauliflower.
Dr. Dwain Woode:Notice what we've done. We've taken the concept of that meal and we've taken it throughout the meal. Now, what you don't want to do is you don't want to do this to the point where you are bored, right? So we're not going to do this every single day for every single meal, and then next week do the same thing. What I recommend is, as you're coming up with a meal plan seven days, right, next week, come up with a meal plan seven days that has different stuff, different or different versions, 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 go back to what we had the first week, and then the fourth week we go back to what we had the second week. Or an even better one is to come up with a three-week plan and you just go through. Every three weeks you change and then you can alternate. You can say, okay, this week we're not going to have the quinoa salad for breakfast, we're going to have it for lunch. We're not going to have the oatmeal there, we're going to have it here. So once you've created seven, that's three times seven, 21, right, basically, 21 meals is what we're going to have it here. So, once you've created seven, that's three times seven, 21,. Right, basically, 21 meals is what you're going to be doing. If you do breakfast, lunch and supper and then you rotate it.
Dr. Dwain Woode:We all eat about the same 35 to 50 foods all the time. When we had our show several weeks ago, we talked about introducing different foods to your palate so that you become comfortable eating those. Okay, so, yeah, so we got the baked tilapia and then for dinner, for supper, we had turkey chili with a variety of beans, bell peppers, topped with a dollop of cream, whipped cream or cream cheese sorry, sour cream, I said cream cheese. Now, the beauty in the chili is that you can do that with lots of different types of beans, you can do it with different types of meat and, if you're careful, right, some people actually put a lot of sugar in their chilies so that it takes away that tangy flavor, that tangy taste. If you're careful, right and and do it right, you don't have to use a lot of sugar in your chili or your soups. A lot of people use sugar in soups or sugar in their other other, um, other meals that they prepare. You know that's why it tastes so good at the restaurant, y'all, or you thought they just cooked? Well, yeah, some of them, they got some sugar in there, or some sweetener. Day number six. Look at that. You never thought you could have pancakes again. So whole grain pancakes topped with fresh berries and drizzled with a little bit of agave.
Dr. Dwain Woode:What is the benefit of the lifestyle, the meal, the changes that we're making? One of the benefits of it is that, as we heal our body, we will be able to eat things that we may not have been able to eat before without having the same kind of spikes. And you guys have seen it here, right, when I come out of a fast, there are some things that I ate after the fast or the day after the fast that spiked my blood sugar, but that blood sugar came right back down within a couple of hours. That's the benefit of healing the body and that's what we're talking about being able to do things that gets your body to begin working in the way it's supposed to work. Now, that does not mean that you can go sit in front of Dairy Queen or sit in front of the grocery store and throw back two gallons of iced tea and five gallons of ice cream and five cookies and 10, right, you can't do that because, guess what? The blood sugars are going to go up and we're going to start having those same kind of inflammatory markers again. But if you're careful, if you continue to do what you need to do to heal the body, then you'll be able to eat things like that pancake, those pancakes and notice, I said whole grain pancakes. Right, that's for breakfast.
Dr. Dwain Woode:For lunch, we've got spinach and feta stuffed chicken breast. We got some roasted carrots. That one has some rice. You may not do rice, you may do something else. So, as we're putting this together, notice what we're doing, right, we're kind of we're picking up foods that are minimizing the spikes in blood sugar. Now, all the things that you've seen are substitutable. That's a word, okay. And then for supper we have some beef and vegetable style rice with soba, soba noodles.
Dr. Dwain Woode:And then day seven, y'all, day seven, breakfast, we've got chia pudding made with almond milk. We've got some coconut that we put on there. It looks good. For lunch we've got a roast beef sandwich, or, sorry, turkey sandwich, on whole grain bread with lettuce, tomatoes. You can put some mustard on there. And then for supper, look at that Pasta primavera. You can do that with whole wheat pasta, a variety of seasoned vegetables, right, some Parmesan on there, some olive oil, and we're cooking, cooking. We're doing this. That is an amazing. That is an amazing process.
Dr. Dwain Woode:Look at all the food, look at all the food that you get to eat, and that's real food, y'all. And you did it yourself at home. All right, you created it, you know what's in it, you get to control the portions, you get to control the things that you put in there, because you're doing this at the house. Now let me say something, and we're going to hasten quickly and go through this part. So I was winking up all these menus, 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't eat. Some of this stuff I don't like how it tastes. So then I say, okay, what is some food that I like to eat? Let me show them some of that. And so we all have food patterns that we like.
Dr. Dwain Woode:And so here's some jerk chicken right, I can have this for lunch or supper, right, I'm from the Caribbean by heritage. Some avocado, some vinaigrette, some mixed greens that you put on there, all right. So here's baked snapper with some lemon-lime marinade. You can grill it, you can bake it, put it into some foil, stick it in the microwave no, stick it in the not microwave but the toaster oven, and I can use that for breakfast, lunch, supper, anyone. How about dal? So that's a staple from where I come from. Right, as a matter of fact, I might go make some right now. Now here's the thing you can make enough and you can eat enough to drive those blood sugars way up.
Dr. Dwain Woode:So even in this portion control remember we talked about portion as we started and then pepper pot. So my dad y'all right, my dad was an amazing cook and that was his signature dish pepper pot. I don't know how to, I've made it, but it just, you know, man, he passed away several years ago and 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. We haven't quite gotten it yet. We haven't quite gotten it yet, right? So we all have things that we like, and this is what I talk about with substitution, right? So look at that. So down in the lower right you'll see that's oatmeal, it's got some coconuts, it's got some peaches, it's got some bananas.
Dr. Dwain Woode:So, as you are looking at the food that you eat. Let me impress upon you the importance of making sure that you're including in your meal things 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 the recipe to get it in the form so that it doesn't cause as big a spike in your blood sugar.
Dr. Dwain Woode:You guys saw you may have have, if you've been following me, I was in Jamaica for my birthday back in February and we went out and we ate beef patties. I had two beef patties and my blood sugar went up to 200 and some, but they were good, they were good. They were good. Let me hasten to say that, all right. So you'll have to tweak your recipe. And do you know what the beauty of all this is? And I tell people this is the fun part, if there's anything fun about diabetes is you get to see what your body does in response to food, because there's no way to know unless you try it. Now, I'm not talking about going out and binging on whatever, but I didn't know what a patty was going to. I figured it was going to raise the blood sugar and of course I figured two of them would raise it even more. But so that's my thing, right.
Dr. Dwain Woode:But you may be from an Oriental Asian background, right, where there's a lot of rice and a lot, of, a lot of pasta, right, and and and a lot of things that are coated in sweet and sugar, right, a lot of sauces. Your job now is to figure out how to adjust those things so that they fit into your food, into your pattern. Oftentimes we have people who come to us, into your pattern. Oftentimes we have people who come to us, come to me, come to the doctor, and we take them and we put them on quinoa which nothing wrong with that, but they don't eat that. Find something in your menu, something in your food. Often I'll tell people go home and take a picture of everything you eat and bring it so I can take a look, so we can together figure out how we can adjust some of the food so that you can have things you like, but things that still taste healthy and things that you're used to.
Dr. Dwain Woode:All right. So you may be from the south, y'all, right, some black-eyed peas, some fried chicken, you got some cornbread, you got some fried okra or fried zucchini. We've got to figure out how to adjust those so that we can make this menu that we're talking about. So how do you make a seven-day menu? First, we follow those principles that we talked about about. So how do you make a seven-day menu? First, we follow those principles that we talked about at the beginning, and then now we go through our food and begin looking at different recipes that we have. How do we adjust it? Is it easy? No, because you have to look at the recipes. You've got to decide. This is what I'm going to do. This is how I'm going to make a difference in my life and in the things I do in terms of making myself healthy. All right, so you may be from an Italian background. Once again, pasta and bread. How do we adjust those? How do we incorporate some of that into our meals? That doesn't mean you cannot have spaghetti or lasagna, right? Nobody's ever said that, at least, I've never said it to you but you got to tweak it and maybe you can't have spaghetti five times a week, but guess what? That's what we do. So here, that's a good point for me to pause on.
Dr. Dwain Woode:We make allowances, we make decisions, we make sacrifices in every other area of our lives If you don't have enough money, you don't go out and buy new shoes. We sacrifice and say, hey, I can'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 rather do something else, when somebody at home is sick, when there's something going on that we would prefer to be putting our energy at. We go to work because it's a thing that we have to do to be able to survive. One of the only places that we don't make those sacrifices is in our health. Right, right, we say, well, this is how I eat, I can't give up X, I really love the taste of Y, and all of those statements are valid statements.
Dr. Dwain Woode:But if food and all of those statements are valid statements, but if food has such a profound impact on our health, isn't it worth taking some time to figure out how to use this amazing power? Right, yep, yep, yep, yep, right? Or you may be, you want to get some soul food, and so we've got to adjust those recipes as well. All of those are things that can be done and things that should be done and things that must be done. The tools that we're using will help you along the way. The fasting, the vinegar, the retrogradation that we talked about, the mindful eating all of those things help, but if we can come up with a menu that allows us to move in that direction more easily and still enjoy 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. I love it.
Dr. Dwain Woode:I hope that you are right now right processing and say okay, how do I go about making some changes in my personal life and in the things that I'm eating and the things that I'm going to do? Okay, so let's talk a little bit about what we do here. So, one, let's talk about our platform. So educate, empower and encourage that's what I do here on the channel. All the shows, all the podcasts, all the blogs, the website all of those things are with the intention of providing education, so that you begin learning and understanding a little bit about how the body works, how food 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 to fast, how to become emotionally intelligent, how to come up with your why, about why you want to do what you want to do in terms of your health. All those are tools. And then encouragement comes from the community which you are a part of, and I'm so excited that you have joined us and are a part of this community.
Dr. Dwain Woode:Remember the things that push us in a direction to eat right. So that's the heat model that we talk about. That is our habits, our emotions, access to food and taste. Right, that's the shirt I've got on. The heat model what are you doing? You are in February or January, sorry, march.
Dr. Dwain Woode:The goal, the challenge, was to figure out which of these are the things that you struggle with the most. For me, I'll tell you it's emotions, access and taste. Three of them. Right, those are my three. Right there, those are my three kryptonites Emotions, access and taste. And so I'm working to improve that. And then our call to action y'all One, join the challenges. That, and then our call to action y'all One, join the challenges.
Dr. Dwain Woode:Every month, we have a challenge. Our challenge for this month is to create a meal right with these parameters right, whole foods we want it to be minimized. The processed foods that are in the meal no sugar added, some starchy and some non-starchy. Vegetables and foods Healthy fats and lean protein, tasty and the appropriate portion size. This falls right in line with what we're talking about tonight in terms of making sure that we have the right amount of carbohydrates so we don't get those spikes, and that we're coming up with this meal plan that we do. So. Join the challenges. If you're joining us, if you're catching us, if you're finding us late in the year, that's okay. Start where you are right. Put a hashtag replay in the comments 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 work as we put your diabetes in remission and as we get you healthier.
Dr. Dwain Woode:Number two share your story. When you show up, claim your seat, say I'm here, ask questions, let us know some of the successes that you're having. If you created your seven-day plan, go ahead and share that with us. I want you the meal that you're creating 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.
Dr. Dwain Woode:I'd love to share that so that everybody else can see where you are, what you've done, so that we 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 places you're having some struggles and some challenges, they know that they're not by themselves and then invite somebody else. This community grows. This community gets better because of you, so share this information.
Dr. Dwain Woode:There are now over 1 billion people on the planet that live with either diabetes or prediabetes. 1 billion, that's a lot, and you can be a voice to begin helping and sharing this information. Let them know, say, hey, come, let's watch it together, let's watch a show, let's go through the challenge together. Form a group, form a watch party, take it to your church, take it to your doctor's office. We show these videos in my office, over in the lobby, and you'd be surprised at the number of people that are coming along and saying, hey, I want to be successful as well. What do I need to do? How can I do this? I tell them come on, come on the show right, come to the YouTube channel and on Thursday, 7 o'clock this week, 7 pm Central, we're having our next community meetup right, where you can come on and you can ask questions. We get to see each other's faces. We get to hear each other's voices. You guys hear my voice all the time, but I get to hear your voice and you get to ask questions. So we're going to hopefully pick someone in the we're going to go ahead and pick someone in the group and we're going to do ahead and pick someone in the group 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 it is, here it is.
Dr. Dwain Woode:I'm so excited that we've talked about this great issue, this ability to create a seven-day menu. Remember, remember, right, some things that you want to keep in mind Hydration, portion control, substitutions. Make sure you remember you can substitute preparation. Right, don't just show up. You got to plan adjusting the seasoning and cooking methods. Use different ways of cooking, because you can get some different flavors that really help to enhance and to keep things.
Dr. Dwain Woode:I don't want to say it from you know, 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's Wood 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, 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. If you're new to me, I'm Dr Dwayne Wood, that's Wood 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. Woo-yoo is New Year, uu.
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