Participants: Nick Evenson (Host), Dr. James Marcum
Series Code: UP
Program Code: UP000094B
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00:01 Welcome back to the Ultimate Prescription.
00:02 I'm your host, Nick Evenson, here with Dr. James Marcum. 00:05 And on today's program we are talking about food as medicine. 00:08 And specifically we're talking about almonds and walnuts. 00:11 And, Dr. Marcum, let's hear a little bit about 00:14 nutrient composition. 00:15 And I know that's an important thing when we're 00:17 talking about nutrition. 00:18 What is nutrient composition, and how does it relate to nuts? 00:20 Nutrient composition is important, but you know, 00:24 I'm still thinking about how we can make health 00:26 programs more fun. Oh, how's that? 00:28 We could play nutty games. 00:30 See what I'm saying? 00:31 What we could do is we could play with these nuts, 00:34 and you know, play them back and forth. 00:35 Like little footballs? 00:37 Yeah. You think people would like that? 00:38 See the value of that? 00:40 I think they might value your thoughts on nutrient composition 00:43 a little bit better. 00:44 Okay. Well, I'll talk about some nutrient compositions 00:46 rather than eat the nuts. 00:48 But our body was designed to have so much... 00:51 You know, the three big things we put in our body are: 00:53 carbohydrates, fats, and proteins. 00:57 Well, what's an example of a carbohydrate? 00:58 Yes, well, it's hard to say, but for instance a potato 01:03 is mainly made of carbohydrates, but also has some 01:06 proteins and fat in it. 01:07 Corn is mainly made of carbohydrates, 01:10 but also has some fats. 01:12 A lot of people use the word starch for carbohydrates. 01:15 Carbohydrates are basically sugars. Okay. 01:18 Different types of sugars. 01:20 So originally our body was designed to mainly 01:22 use sugar for energy. 01:25 And we have sugar, but we also have protein, and fats. 01:30 Well, we know that nuts have healthy fats. Right. 01:33 So we want to try a nutrient composition to eat no more than 01:36 about 15% of our calories in fat. 01:39 Now if we eat more calories than that in fat, 01:43 guess what? it's stored. 01:44 It can be stored in our cells and cause conditions like 01:47 diabetes, or it could be stored in our arteries and called 01:51 atherosclerosis and blockage in arteries. 01:53 The fats that are the most dangerous are... 01:56 You've heard about the trans fats. Right. 01:58 And fats that come from animals. 02:00 Those are fats that are the most dangerous. 02:02 And plant based fats don't tend to be as dangerous. 02:06 But if you eat too many of a good thing it's dangerous. 02:09 You know, too much of any good thing; like if you eat cashews 02:12 all day, and that's all you get; makes your cal's and fats. 02:14 So our bodies may have most of our calories in carbohydrates, 02:18 about 10 to 15% in fat, and about 10 to 15% in protein, 02:23 unless we're sick. Right. 02:25 Now that's as a baseline. 02:27 Now there's always exceptions to every rule. 02:30 People that are healing, or athletes 02:32 might need to do things. 02:33 Certain types of disease conditions might need a 02:36 little bit different. 02:38 And you talk to your doctor. 02:39 But God made us sort of that nutrient composition. 02:41 And He also made us to have most of those 02:43 calories from plants. 02:46 And if you think about it, the people of China, you know, 02:49 they were people of rice. 02:51 Rice is predominately carbohydrates, 02:53 10 to 15% protein, 10 to 15% you know, of fats. Right. 02:59 People, the Aztecs, they were people of corn. Uh huh. 03:02 Corn was their staple. 03:04 Again, the same nutrient composition. 03:06 How about the Inca's? 03:07 They were people of potatoes; about the same 03:09 nutrient compositions. 03:11 Well, that's about the same nutrient composition that 03:14 our body runs best at. 03:15 And when we put the types of fat, we found that these fats 03:19 that come in nuts have the Omega 3's. 03:22 The Omega 3's can make Omega 6's. 03:24 They can also make other healthy fats, and our brain 03:27 especially needs fat for metabolism. 03:30 So our brain does need, our bodies do need some fat, 03:33 but not as much as the standard American diet. 03:36 Guess how much it's estimated that a person 03:38 eats in fat every day, of calories in the United States? 03:42 35%. 35 to 40%! Alright! 03:45 If you do that over a long period of time guess what? 03:48 And you don't run or burn that fat off. 03:50 You're going to store a lot. 03:52 Exactly! And it stores in bad places. 03:54 So, I mean, so if someone says, You're a little nutty, 03:58 and you eat nuts for your fats, that might be a good thing. 04:02 Right. So it is possible to get too much of a good thing. 04:04 And, you know, there's many different ways to eat nuts. 04:07 I like to eat it raw. 04:08 Some people like to put it on oatmeal. 04:11 Some people put it on salad. 04:13 Some people make dishes with these. Right. 04:15 But, you know, there's many ways that we can use nuts, 04:18 and incorporate them into our diets. 04:20 Right. Our friend, Khristina McFeeters, has a little cooking 04:23 demo where she's going to show us a fun way to make a sweet 04:26 treat using almonds and walnuts. 04:28 Let's take a look. 04:30 Welcome to Kristina's Kitchen. 04:32 I'm Kristina McFeeters. 04:34 Today we'll explore one of my favorite ways to add almonds and 04:38 walnuts to my diet. 04:40 Healthy nuts are amazing, and they're easy to find. 04:43 You can find raw nuts usually near the produce section of your 04:48 grocery store, or if they're not there you can often find them 04:52 in the baking isle. 04:53 Walnuts taste the best if they're lightly toasted. 04:57 We like to toast them in the oven by putting them on a cookie 05:00 sheet and baking them at 200% for about 40 to 45 minutes. 05:05 Almonds, you can roast the same way: lightly toasted in the 05:10 oven, or you can eat them raw. 05:12 They're amazing both ways. 05:13 And what we're going to make today is one of 05:16 my favorite desserts. 05:18 And it's so simple and easy, you'll want to make it, too. 05:22 Here we have Medjool dates. 05:24 They're one of the really soft, juicy, sweet dates. 05:32 We're going to take the pit out of it, and turn it inside out. 05:39 Put a walnut or an almond inside it, roll it up, 05:46 pinch it closed, and then roll it in coconut. 05:55 It's ready to eat. 05:57 See how simple and easy that was? 05:59 And it's so delicious, yet so full of amazing nutrition 06:05 to help a healthy brain, a healthy heart, prevent heart 06:09 disease, all through a simple amazing dessert. 06:13 Be sure and try this at home. 06:16 You know, and thanks Kristina. 06:17 You know, we appreciate you sharing some fresh ideas 06:19 on how we can incorporate more healthy foods into our diet. 06:22 And Dr. Marcum, we've had some questions come into our website. 06:25 That's HeartwiseMinistries. org. 06:27 You can send me your question there, and Dr. Marcum, or one of 06:30 our people on our advisory board will give you some 06:33 health advice for free. 06:35 That's a free service we do. 06:36 You can also submit your prayer requests there, 06:38 and ask for prayer, and pray for others. 06:40 And there's also radio programs, health articles, 06:42 and lots of good health resources there. 06:43 So check out of website at HeartwiseMinistries. org. 06:46 But one person writes in and asks, Is there some healthy food 06:50 that might help satisfy my sweet tooth? 06:53 Oh, boy, healthy foods that... 06:55 Oh yeah, there are. Okay? 06:57 And, you know, God has given us sweet things to eat in nature. 07:01 Lots of good things. 07:02 And it's not so concentrated, and it's not so processed. 07:07 Yeah. And it doesn't stimulate those addictive dopamine 07:11 receptors in our brain. 07:12 That kind of stuff. 07:13 But let us talk about what are some things that people can 07:15 add to their food that might help it, that they might 07:17 not of thought about. Yeah. 07:19 Well, one thing that people might think about is honey. 07:21 You know, honey's a good thing to add. 07:23 It's, you know, it's been around. 07:25 It's a biblical food that's been around for a long time. 07:27 You know, we've seen it throughout the 07:30 Bible as a sweetener. 07:31 People can add that to just about anything. 07:33 And the nice thing about honey is it has a different type of 07:37 sugar that's metabolized in the body more evenly. 07:41 Whereas processed foods get into the body real quick, 07:44 causes our insulin levels to shoot up real fast. 07:47 You know, that sugar rush. Right. 07:49 You know, the sugars in honey don't tend to do that. 07:53 Another one that people don't think about is molasses. 07:56 Did you ever use molasses? 07:58 I've had it several times. 07:59 Yeah, molasses. Some people use molasses. 08:01 Some people use a little bit of things like agave syrup. Sure. 08:06 Agave's a healthy type syrup. 08:08 Applesauce is another natural sweetener. Right. 08:11 Some people use dates; the sugar in dates to make things 08:14 taste a little sweeter. 08:16 One that's a natural sugar that's found in grapes and 08:21 pears is a chemical called erythritol. 08:24 And it's spelled erythritol. 08:28 And a lot of stores have that, and that's sort of a healthier 08:32 sugar that's more of a natural sugar that you can 08:36 use to sweeten your food that sort of adds a 08:40 little bang to that. 08:42 But in thinking about, you know, the things that I really like, 08:45 I just like to, for instance, in the morning my oatmeal... 08:49 Rather than add honey, I have berries on it. Right. 08:51 You know that natural that comes from berries. 08:53 So I try to use berries and natural fruits to 08:57 sort of make it more. 08:58 And if I really need a little extra, and I'm really hurting, 09:00 I use, personally, either honey or Agave. 09:03 Now my wife throws applesauce in the things. 09:06 There's a lot of people that bake use different things. 09:08 And that's why this... I wanted to bring up erythritol. 09:11 If you're a baker you might want to do it. 09:13 And talking about the different types of sugars, you know, 09:17 once you do this it could make food a little bit more fun 09:19 when you have good substitutes. 09:21 And it looked like Kristina was having fun when she was making 09:24 those things in the coconut. 09:25 So talking about nutrition, it can be a fun thing to do. 09:29 That's right. You don't have to play with almonds and walnuts, 09:32 you can make things. 09:33 I think when you learn how to do things that are different 09:35 it sort of makes you say, Well, I'm going to try something else. 09:38 What else can I substitute for something I didn't lack? 09:42 Now what are some sugars that get people in trouble? 09:44 High fructose corn syrup gets people in trouble. 09:47 The sugars that come with soda pops. 09:52 The sugars that come with, you know, with different types of, 09:56 you know, like Fruit Loops, and different types of cereals. 10:01 Yeah, sometimes that can come high. 10:02 So read the labels on processed cereals and see if it has whole 10:06 fructose corn syrup. 10:08 That's what we want to try to avoid. 10:10 The high fructose corn syrup. Right. 10:11 What you want to avoid. Yep. 10:12 That sounds like some good advice. 10:14 If you have a question, we'd invite you to visit our website 10:17 at HeartWiseministries.org and click on the 10:19 Ask the Doctor page. 10:21 And you can submit your question there, 10:23 and we'll try and get you a good evidence based result answer 10:27 from one of our physicians on our medical board. 10:29 And we're just about out of time for this program, but thank you 10:32 so much for joining us. 10:33 We pray that God will bless you as you seek to serve Him 10:35 and follow His ways for our lives. 10:38 And Dr. Marcum has some final thoughts. 10:40 He's going to join us in prayer in just a moment, 10:42 so stay right with us. 10:49 I hope you're convinced after hearing our discussion on nuts. 10:53 We talked about walnuts and almonds; 10:56 how good they are for the body. 10:58 We talked about the scientific studies, and the Omega 3's, 11:01 and how they help our whole body do better. 11:04 So I want to encourage you to try to incorporate nuts into 11:08 your diet to help prevent disease. 11:11 And also if you might have a certain medical condition, 11:13 talk to your doctor about whether it can 11:15 treat disease as well. 11:16 I also want to tell you about a Bible study that's available. 11:20 It's Biblical Prescriptions For Life, if you're interested in 11:23 learning more, or sharing something with your friends 11:27 and neighbors about how they can improve their health with 11:30 Biblical prescriptions. 11:31 You can go to the 3ABN website and order yours today. 11:36 This is something you might be interested in. 11:38 It's a seven week Bible study that takes you towards health, 11:41 one step at a time, and it shows the balance between our 11:45 physical and our spiritual health; moving us one 11:48 step with God's help. 11:50 You know, we all need prayer in our lives every day. 11:53 And if you go to our Heart Wise Ministry website, you'll see a 11:57 prayer list, where we're praying for each other. 11:59 God can do things we cannot even imagine. 12:02 So let's pray together right now. 12:04 Dear heavenly Father, thank You for making us, 12:10 and teaching us ways that we can take care of this gift 12:13 that You've given us better. 12:14 Give us the power to see truth, and change us where we need to, 12:18 Father, so that we might serve You better. 12:20 And be with those who especially need Your healing. 12:23 We know that You hear when we walk with You, Father. 12:26 And thank You for this day, and for giving us life. 12:29 This is our humble prayer, Amen. 12:31 Well, I hope each one of you are doing well. 12:35 And if you have a specific question about medical issues, 12:38 go to our website. That's: 12:42 And I'm asking, When you see a prayer, you can click on it, 12:45 and pray for someone else. 12:46 If you have a special prayer need, let us know. 12:49 And don't forget about nuts and how valuable 12:52 they are to your body. 12:54 Until next time, I'm Dr. James Marcum, 12:56 wishing you the best of health. |
Revised 2017-03-30