If you live in North America
you probably eat the standard
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American diet, which statistics
show can lead to serious
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health problems down the road.
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But if you want to prevent
disease, and if you want to
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reduce your need for
prescription medications,
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you're going to want to
stay tuned to this program today
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as we'll be
discussing food as medicine.
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The Ultimate
Prescription starts right now.
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I'm Dr. James Marcum.
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Are you interested in
discovering the reason why?
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Do you want solutions to
your health care problems?
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Are you tired of
taking medications?
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Well, you're about to be
given the Ultimate Prescription.
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Hello, and thank you
for joining us today on the
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Ultimate Prescription.
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Our program is dedicated to
helping us better understand
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God's design for our lives.
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And on today's program,
Dr. Marcum is here to join me.
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I'm your host, Nick Evenson,
and we're going to be talking
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about food as medicine.
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Dr. Marcum,
welcome to the program.
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Well, I'm glad that we're
talking about food as medicine,
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because this has been
around for a long time.
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You know, we've talked before
on previous programs about how
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this was God's plan at the
very beginning to use fruits,
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vegetables, nuts, and grains for
our bodies, not only to make us
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feel better, but now we're
finding that it can actually
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change the chemistry
when we have disease;
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especially for chronic disease.
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Modern medicine is
great for disasters.
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You know, from having a
heart attack I want a stent.
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If I'm bleeding
to death sew me up.
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You know, if I'm having a
gallbladder attack and it needs
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to come out, I want it out.
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That's great for acute problems,
but for chronic disease like
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diabetes, obesity, high blood
pressure, cancer, some of those
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obesity related illnesses.
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We want to see if we
can get at the cause.
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And all too often modern
medicine treats symptoms,
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and not the cause
of disease. Right.
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So that's why I'm glad
that we're talking about it.
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But you know what the challenge
is when we talk about food as
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medicine is how do we
make it interesting for those
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that watch it, Nick? How
do we make it entertaining?
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Yeah! How do we
make it entertaining?
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Tell me, how do we do this?
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Well, we've got to make
it applicable to their lives.
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Applicable? Make it relevant.
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Make it relevant
to their lives. Right.
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So, that's a big challenge.
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You know, when
people... We eat food every day.
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A lot of times we eat
out of convenience. Right.
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But I've been finding out that
as people learn about things,
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and make changes one step
at a time, they feel better.
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And, actually, we know in
our brain our taste buds change,
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but our brain changes,
and how we think about food,
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and all these
receptors that happen.
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You know, food
can be an addiction.
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Do you believe
that? Yes, certainly.
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Yeah. I have people come to the
office that are addicted to all
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sorts of things, including
food; especially sugar.
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You know, people
addicted to sugar.
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It's in everything it seems.
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Especially processed sugar.
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And the people that make
processed sugar know that it
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causes an addiction.
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That's why they have
processed sugar. Right.
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And the brain, you know, these
little amounts go a long way.
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And they put more and more in
it so you need more and more to
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feel those dopamine
receptors; make them happy.
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So we just eat more and more.
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Yeah. You know earlier you
mentioned convenience. Yeah.
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And in North America we have all
kinds of convenient ways to eat,
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right? But those aren't
necessarily the healthiest way.
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It's hard to get good
healthy nutrition if you're
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eating at fast food places,
where you don't have to prepare
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your own food, right? Right.
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And it's very convenient, and
a lot of people like to just put
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it in the microwave.
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And, unfortunately,
those products come with lots
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of chemicals to preserve it.
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And believe me, the people
that make food know how to get
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us addicted to food.
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They know how to make products
that make us eat more and more.
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And I think about the
soft drink epidemic, you know.
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Look at all the
sugar that's in that.
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And if you look at
all the packaged foods.
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High fructose corn syrup; it's
in almost everything now days.
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Right. Again, a little
bit of that goes a long way.
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And if you think about it this
way: you know, if you eat an
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apple, you know you
get natural fruit. Okay?
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Sugar... Yeah, about 14
calories for a bite of an apple,
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depending on how sweet it is.
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Well, the brain has trained
us as we've gotten older,
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that we want to get
calories the easiest way. Right.
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The brain just sort
of wants to do that.
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Well, you know, an apple's
a great way for a calorie.
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But which tastes better to us?
a sweet apple, or a sour apple?
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Well, often the
sweet apple; more calories.
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Well, now we've
concentrated calories.
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We don't want to
have apples anymore.
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We have apple pies.
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And we have concentrated, just a
little bit, and our brain says,
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This is great! I
don't have to work as hard.
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I get all these calories.
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I can feel so good.
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But at the same time
there's downhill damages.
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So that's why we want to talk
about food as a way to treat
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disease, but food
can also cause disease.
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You mentioned the
sad American diet. Right.
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You know, and that
that's the standard
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American diet now is sad.
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In fact it's been estimated
that, you know, fiber is so
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important to our body.
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It's been estimated
that 97% of people now do
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not get enough fiber.
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Um. You know, let's talk for
a second about what eating well
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looks like just in
a one day scenario.
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You know, for somebody who
is going to get up and have
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their breakfast at home.
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And they're going to eat
something healthy for lunch
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and then for dinner.
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What is the balance of where
you take most of your food in?
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Where does that lie?
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And then what kind of
foods are we talking about for
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just a regular day?
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Well, that's a good practical
question for people out there.
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But one of the things you want
to do is you want to eat most
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of your food in the morning.
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You want to break the fast.
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Why do you want
to break the fast?
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Well, because that's when
our chemistry, the epinephrine,
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the cortisol, our
body starts to rev up.
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Remember at night we were
designed to rest, and heal,
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and take it easy; the
body parts get better.
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Then in the morning
when the light comes up,
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the circadian rhythms rev us up.
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So we start
increasing our metabolisms.
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But that's when we should
take our biggest meal. Right.
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So a breakfast, a healthy
breakfast might look like
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something like oatmeal with
some walnuts and almonds on top,
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maybe some flax, maybe some
kia seeds, maybe some berries.
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You know, different
types of berries on top.
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That might be a good
start to breakfast. Okay.
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Um, and the things that we
don't want to necessarily do is
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Fruit Loops with lots of milk
on it, and sugar on the side,
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and then a donut. That
might not be the best way,
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because that's a
lot of processed sugars,
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and processed things.
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Then lunch. You know the
basic lunch might be greens.
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And you might put
different types of vegetables,
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and different types of nuts, and
beans with your greens. Right.
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And maybe a healthy
topping to make it taste good,
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like a balsamic vinaigrette.
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Not all the sort of
creamy, fatty toppings.
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And then a dinner might look
like a base like potato base,
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you know, a baked
potato base, or a bean base.
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Where we could... And then
we might dress it up with other
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things with it
like some peppers.
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And make that base sound good.
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We might add some
pasta and grains to that.
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We might put some
other fresh things with it.
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So that's sort of an
idea of what a regular
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diet will look like.
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And then you can dress it
up with herbs, and spices,
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and things that
tickle your taste buds.
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I particularly like to go out
occasionally and tickle my taste
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buds with hot sauces.
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Hot spicy food? Yes, I do.
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In fact when I go out to
eat I like to eat Thai food.
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Because, you know, you can get,
if you go to a Thai restaurant
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you get a Thai spice,
and you can make it as
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hot as you want
it to. Sure, sure.
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And it can bring life to food
that might seem boring to you.
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But the more you eat healthy,
you realize that not only
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you use large variety, but the
food in itself tastes different.
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Yeah. So let's talk
about that a little bit.
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Um, for some people
eating, as you just described,
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there's going to be
a large departure from
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what they're used to.
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And their taste buds
might not be adjusted to it.
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They might not like it.
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It just doesn't
taste good. Yeah.
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So is that something that we're
just going to have to deal with,
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or do our taste buds change?
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Well, our taste buds do change,
but, you know, some people like
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to do everything at once.
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The people that have health
problems, you know, they've just
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been diagnosed with type
2 diabetes, for instance.
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We know that nutrition
can reverse that. Right.
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A person that has high blood
pressure and wants to change it
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with nutrition
rather than medications.
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Someone that has
diagnoses of breast cancer
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wants to lower their risk.
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Or someone that's diagnosed
with heart disease and wants to
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reverse the disease or halt it.
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Those people can
change very quickly.
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But what about the people
that are, they feel like they're
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healthy on the outside, but on
the inside things are going on.
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You know, these hidden diseases
like high blood pressure,
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fat in our diet,
diabetes that we don't discover
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till we get a symptom.
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Then it's pretty much evolved.
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Those are the people
that sometimes it's harder,
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and we have to find one thing.
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But I found out, Nick, that
when a person tries one thing,
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they do it for a while, then
the next time it's a lot easier.
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In fact I work with a group
of people, Nelson Campbell,
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you know his dad
wrote The China Study. Okay.
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And he's developed
some ten day jump starts.
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And we've noticed that people
that eat healthy just for ten
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days, they feel so much better
at the end of ten days that they
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can't go back. Right.
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And then when they
eat bad they feel bad.
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But most people it
doesn't happen all at once.
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It's a journey. Right.
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And that's why the
spiritual life is so important.
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You know, having God in
your life giving you the power
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to make changes
and see what truth is.
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I have some people that honestly
believe that these packaged
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foods, and some of this
stuff that we're actually eating
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today, that they
have to have it. Right.
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But we've learned from watching
people, that when people eat
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healthy foods like fruits,
vegetables, nuts, grains, herbs,
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the things that come from
the earth that God gave us,
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they actually do better.
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And not only do they do better,
but they feel better. Right.
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So we're going to talk about...
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Yeah, I was going to say,
Let's talk about nuts and seeds.
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We've got some
walnuts here and some almonds.
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What are these good for?
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Well, why don't you tell me?
00:09:59.19\00:10:00.96
Why don't you eat one of those?
00:10:01.00\00:10:02.33
You know, you want to try
one of those almonds there?
00:10:02.36\00:10:04.70
Yes, it's pretty crunchy.
00:10:04.73\00:10:06.07
Yeah, it's a
little crunchy there.
00:10:06.10\00:10:07.44
You could eat a
little almond there.
00:10:07.47\00:10:09.20
Well, I'm just going to
give you some data, okay?
00:10:09.24\00:10:12.67
And then you can decide if this
is data that's very helpful.
00:10:12.71\00:10:15.88
Well, almonds and
walnuts, and different nuts,
00:10:15.91\00:10:18.95
it's like these are
loaded; a lot of nutrients
00:10:18.98\00:10:22.18
in a very tiny package, so
they're nutrient dense, okay?
00:10:22.22\00:10:26.42
And they have lots of a
substance called Omega 3 fatty
00:10:26.45\00:10:30.23
acids that are
healthy fats. Uh huh.
00:10:30.26\00:10:31.99
In fact a lot of
your brain is made of fat.
00:10:32.03\00:10:34.83
Did you know
that? I didn't know.
00:10:34.86\00:10:36.26
So if I call you a fat
head that's actually...
00:10:36.30\00:10:39.27
I'll take that as a
compliment. Exactly.
00:10:39.30\00:10:40.87
But, no, it's not being mean,
because we want fats in the
00:10:40.90\00:10:43.64
brain, the healthy fats that is,
not the processed fats, okay?
00:10:43.67\00:10:47.34
And remember, the processed
fats are the fats that get
00:10:47.38\00:10:51.45
hydrogenated, you know,
that we start processing them.
00:10:51.48\00:10:54.18
We heat them up and they do
some bad things in the body.
00:10:54.22\00:10:57.25
But let me... I just wrote down
some of the studies that have
00:10:57.29\00:10:59.79
been done on nuts and the
good things it can do. Okay.
00:10:59.82\00:11:03.09
Back in 2001 Frazier, in the
Archives of Internal Medicine
00:11:03.12\00:11:06.96
showed that by eating 1/4 cup of
nuts each day you could extend
00:11:07.00\00:11:11.83
your life by two
years. That's incredible!
00:11:11.87\00:11:15.24
1/4 cup of nuts, okay?
00:11:15.27\00:11:16.60
In the New England Journal
there's a study that they
00:11:16.64\00:11:19.47
studied lots of people
called the Prediment Study;
00:11:19.51\00:11:21.98
a big study, and it shows that
people that ate a lot of nuts
00:11:22.01\00:11:27.42
as much as 1/2 a cup a
day, they lowered their risk
00:11:27.45\00:11:31.65
of stroke tremendously:
as much as one half. Wow!
00:11:31.69\00:11:35.49
So it's by eating nuts.
00:11:35.52\00:11:36.89
Okay, you know. It helps...
00:11:36.93\00:11:38.26
50% reduction? Yes, of
the chance of having a stroke
00:11:38.29\00:11:40.36
just by eating regular nuts
every day. That's incredible.
00:11:40.40\00:11:44.07
I had a patient that
came to me not too long ago
00:11:44.10\00:11:47.57
that had high cholesterol.
00:11:47.60\00:11:49.04
And they were interested
in lowering their cholesterol.
00:11:49.07\00:11:52.37
Now they didn't have
a lot of other problems.
00:11:52.41\00:11:54.18
They just wanted to
lower their cholesterol.
00:11:54.21\00:11:55.58
They wanted to try
it off of stat. Sure.
00:11:55.61\00:11:58.31
So I said, Well, there's a
study out there that showed
00:11:58.35\00:12:00.92
Brazil nuts, if you ate
8 to 10 Brazil nuts a day,
00:12:00.95\00:12:04.02
that lowered your cholesterol
as much as a statin medication.
00:12:04.05\00:12:07.96
You know, you've heard
all of the statins: Zocor,
00:12:07.99\00:12:10.79
Crestor, Lipitor, Pravachol.
00:12:10.83\00:12:13.29
And I use those in
appropriate situations.
00:12:13.33\00:12:15.76
But I said, Well, you know,
you're in a low risk group.
00:12:15.80\00:12:17.93
Let's give it a try.
00:12:17.97\00:12:19.30
And sure enough, they
ate 8 to 10 Brazil nuts a day
00:12:19.33\00:12:21.67
and their cholesterol came down
to within the limits we wanted
00:12:21.70\00:12:25.17
based on their risk.
00:12:25.21\00:12:26.54
I bet they were pretty
thrilled about that, too.
00:12:26.57\00:12:27.91
They were, they were.
00:12:27.94\00:12:29.28
But nuts do things
better than that as well.
00:12:29.31\00:12:32.38
So it also... walnuts
have been shown to lower
00:12:32.41\00:12:36.45
the risk of
cancer by as much as 50%.
00:12:36.48\00:12:39.99
A Harvard study that was done
that showed that when we eat
00:12:40.02\00:12:43.73
nuts we have less obesity.
00:12:43.76\00:12:46.06
It seems... Nuts seem to boot
your metabolism, speed up the
00:12:46.09\00:12:50.30
rate which we burn off calories.
00:12:50.33\00:12:52.47
So you want to lose
weight, eat some nuts every day.
00:12:52.50\00:12:55.60
It seems a little bit counter
intuitive because nuts generally
00:12:55.64\00:12:59.91
are high fat food, but yet they
speed up the metabolism so they
00:12:59.94\00:13:03.48
can benefit weight loss?
00:13:03.51\00:13:04.85
They balance themselves out.
00:13:04.88\00:13:06.21
I imagine there's
some balance there though,
00:13:06.25\00:13:08.62
because if you
eat too many nuts...
00:13:08.65\00:13:09.98
You don't want to
eat tons of nuts. Okay.
00:13:10.02\00:13:12.15
But you want, you
know, about a handful.
00:13:12.19\00:13:14.22
You know, a cup to a
quarter cup a day. Yeah.
00:13:14.26\00:13:17.33
The Harvard Nurse's study, they
looked at a bunch of nurses,
00:13:17.36\00:13:20.30
and they showed that a person
that ate just two handfuls
00:13:20.33\00:13:23.50
of nuts a week, two hands full
of nuts a week, they can extend
00:13:23.53\00:13:28.04
their lives, live
longer as those people that run
00:13:28.07\00:13:31.74
four hours a week. Wow!
00:13:31.77\00:13:33.71
So a hand full of
nuts two times a week,
00:13:33.74\00:13:36.11
or run four hours a week.
00:13:36.14\00:13:37.55
Now we want you to do both.
00:13:37.58\00:13:38.95
Both would be
even better, right?
00:13:38.98\00:13:40.65
But this study was
quite, quite interesting.
00:13:40.68\00:13:43.65
Another thing that it seems is
it seems to improve absorption
00:13:43.69\00:13:47.79
of other nutrients
when you eat nuts. Really?
00:13:47.82\00:13:50.59
So it does something
within the bowel itself,
00:13:50.63\00:13:52.59
probably with the
good in bowel flora.
00:13:52.63\00:13:55.50
It probably changes
the chemistry of those
00:13:55.53\00:13:57.47
trillion bacteria in the gut, so
we can absorb nutrients better
00:13:57.50\00:14:01.40
when we have nuts in our diet.
00:14:01.44\00:14:02.94
So these are just a few
things that are out there,
00:14:02.97\00:14:06.07
Nick, that help us know.
00:14:06.11\00:14:08.44
The studies, science again
proves that what God has given
00:14:08.48\00:14:11.81
us not only helps prevent
disease, but treats things like
00:14:11.85\00:14:15.78
obesity, helps us lose
weight, it helps our brain work
00:14:15.82\00:14:20.62
better by the
Omega 3's fatty acids.
00:14:20.66\00:14:23.09
It lowers the risk of cancer,
lowers the risk of all sorts
00:14:23.12\00:14:26.90
of things, and helps us live
longer by mechanisms we might
00:14:26.93\00:14:30.67
not even be able to
explain at this point.
00:14:30.70\00:14:33.07
Sounds like there's a lot of
significant attributes of eating
00:14:33.10\00:14:35.87
nuts; including
those into your diet.
00:14:35.90\00:14:37.37
I'm going to have
to do more of that.
00:14:37.41\00:14:38.84
Yeah, I think so. So I hope that
I convince you that we should
00:14:38.87\00:14:42.14
have nuts as a way to
treat and prevent disease.
00:14:42.18\00:14:45.41
You know, Brazil nuts.
00:14:45.45\00:14:47.32
It does many good
things to help our bodies.
00:14:47.35\00:14:49.45
Alright. Well, there's
lots more to come here on the
00:14:49.48\00:14:51.89
Ultimate Prescription where
we talk about food as medicine.
00:14:51.92\00:14:54.12
But we're going to take a
short break, so stay with us.
00:14:54.16\00:14:56.29