089: Whole Foods for Diabetic Freedom

Simple, Healthy Choices for Weight Loss

In this episode, Dr. Steve and his wife, Theresa, delve into the importance of whole foods, discuss the impact of ultra-processed foods on health, and share practical tips and recipes for maintaining a nutritious diet free from man-made ingredients. They emphasize the necessity of real, God-made foods and provide insights into differentiating between healthy whole foods and harmful processed ones.

[00:01 - 10:03] Understanding Whole Foods and Nutrition

The difference between whole foods and ultra-processed foods.

Historical perspective on dietary guidelines and their impact.

The role of ultra-processed foods in increasing insulin levels and inflammation.

The importance of single-ingredient foods and avoiding chemicals.

[10:04 - 15:34] Practical Tips for Eating Whole Foods

Simple whole food swaps for everyday meals.

Creating delicious and healthy Mexican beef bowls without the carbs.

Cheeseburger bowls: Enjoying your favorites without the bun.

Make a supreme pizza salad to satisfy your cravings.

Breakfast ideas: Scrambled eggs, deviled eggs, and hard-boiled eggs.

[15:35 - 27:40] Personal Recipes and Meals

Steak and shrimp: Preparation and benefits of mixed protein meals.

Low-carb lasagna: Using sliced deli chicken instead of pasta.

Spaghetti alternatives: Use miracle noodles or zucchini noodles.

Chicken salad: The recipe uses rotisserie chicken, cottage cheese, and various vegetables.

Egg life wraps: Using egg white wraps for various meals.

Snacks: Greek yogurt with cottage cheese and coconut.

Soup for fall and winter: New England clam chowder with added meats.

[27:41 - 31:30] Closing Segment

All foods should have a base of protein and fat.

Carbs turn into glucose, causing high insulin levels and diseases.

Many don’t realize their food choices cause health issues. Essential nutrients are vital.

Salads need protein and healthy fats to be nutritious.

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Tweetable Quotes:

“Ultra-processed foods are killing us. They don't kill us immediately. So you don't realize because if it killed us immediately, we wouldn't eat it. So it takes years and decades for some of us for it to finally show up in our bodies with our unhealthy metabolism and cholesterol and heart disease and diabetes and cancers.” - Theresa Hughlett

“A lot of times we need to feed our mind. And because if our mind is tired or weak, or we're stressed, we will want to default to go back to those ultra-processed foods.” - Theresa Hughlett

“I don't think people realize that how bad the food that they eat is actually causing most of their sicknesses. Most of the medications they're on, it's because of the nutrition.” - Dr. Steve Hughlett

“If it doesn't rot, you shouldn't have it in your mouth. I mean, the things that don't rot are the things that are nothing but chemicals that can sit on your countertops for months and not change.” - Dr. Steve Hughlett