Welcome back to the
Ultimate Prescription.
00:00:01.36\00:00:02.70
I'm your host, Nick Evenson,
here with Dr. James Marcum.
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And on today's program we are
talking about food as medicine.
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And specifically we're talking
about almonds and walnuts.
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And, Dr. Marcum, let's
hear a little bit about
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nutrient composition.
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And I know that's an
important thing when we're
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talking about nutrition.
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What is nutrient composition,
and how does it relate to nuts?
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Nutrient composition is
important, but you know,
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I'm still thinking
about how we can make health
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programs more
fun. Oh, how's that?
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We could play nutty games.
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See what I'm saying?
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What we could do is we
could play with these nuts,
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and you know, play
them back and forth.
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Like little footballs?
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Yeah. You think
people would like that?
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See the value of that?
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I think they might value your
thoughts on nutrient composition
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a little bit better.
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Okay. Well, I'll talk
about some nutrient compositions
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rather than eat the nuts.
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But our body was
designed to have so much...
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You know, the three big
things we put in our body are:
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carbohydrates,
fats, and proteins.
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Well, what's an
example of a carbohydrate?
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Yes, well, it's hard to
say, but for instance a potato
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is mainly made of
carbohydrates, but also has some
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proteins and fat in it.
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Corn is mainly
made of carbohydrates,
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but also has some fats.
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A lot of people use the
word starch for carbohydrates.
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Carbohydrates are
basically sugars. Okay.
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Different types of sugars.
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So originally our
body was designed to mainly
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use sugar for energy.
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And we have sugar, but we
also have protein, and fats.
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Well, we know that nuts
have healthy fats. Right.
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So we want to try a nutrient
composition to eat no more than
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about 15% of
our calories in fat.
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Now if we eat more
calories than that in fat,
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guess what? it's stored.
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It can be stored in our
cells and cause conditions like
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diabetes, or it could be stored
in our arteries and called
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atherosclerosis and
blockage in arteries.
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The fats that are
the most dangerous are...
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You've heard about
the trans fats. Right.
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And fats that come from animals.
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Those are fats that
are the most dangerous.
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And plant based fats
don't tend to be as dangerous.
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But if you eat too many of
a good thing it's dangerous.
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You know, too much of any good
thing; like if you eat cashews
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all day, and that's all you
get; makes your cal's and fats.
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So our bodies may have most of
our calories in carbohydrates,
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about 10 to 15% in fat,
and about 10 to 15% in protein,
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unless we're sick. Right.
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Now that's as a baseline.
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Now there's always
exceptions to every rule.
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People that are
healing, or athletes
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might need to do things.
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Certain types of
disease conditions might need a
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little bit different.
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And you talk to your doctor.
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But God made us sort of
that nutrient composition.
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And He also made us
to have most of those
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calories from plants.
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And if you think about it,
the people of China, you know,
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they were people of rice.
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Rice is
predominately carbohydrates,
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10 to 15% protein, 10 to
15% you know, of fats. Right.
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People, the Aztecs, they
were people of corn. Uh huh.
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Corn was their staple.
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Again, the same
nutrient composition.
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How about the Inca's?
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They were people of
potatoes; about the same
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nutrient compositions.
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Well, that's about the
same nutrient composition that
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our body runs best at.
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And when we put the types of
fat, we found that these fats
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that come in nuts
have the Omega 3's.
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The Omega 3's
can make Omega 6's.
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They can also make other
healthy fats, and our brain
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especially needs
fat for metabolism.
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So our brain does need,
our bodies do need some fat,
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but not as much as the
standard American diet.
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Guess how much it's
estimated that a person
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eats in fat every day, of
calories in the United States?
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35%. 35 to 40%! Alright!
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If you do that over a
long period of time guess what?
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And you don't run
or burn that fat off.
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You're going to store a lot.
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Exactly! And it
stores in bad places.
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So, I mean, so if someone
says, You're a little nutty,
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and you eat nuts for your fats,
that might be a good thing.
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Right. So it is possible to
get too much of a good thing.
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And, you know, there's
many different ways to eat nuts.
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I like to eat it raw.
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Some people like
to put it on oatmeal.
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Some people put it on salad.
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Some people make
dishes with these. Right.
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But, you know, there's
many ways that we can use nuts,
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and incorporate
them into our diets.
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Right. Our friend, Khristina
McFeeters, has a little cooking
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demo where she's going to show
us a fun way to make a sweet
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treat using almonds and walnuts.
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Let's take a look.
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Welcome to Kristina's Kitchen.
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I'm Kristina McFeeters.
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Today we'll explore one of my
favorite ways to add almonds and
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walnuts to my diet.
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Healthy nuts are amazing,
and they're easy to find.
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You can find raw nuts usually
near the produce section of your
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grocery store, or if they're not
there you can often find them
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in the baking isle.
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Walnuts taste the best
if they're lightly toasted.
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We like to toast them in the
oven by putting them on a cookie
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sheet and baking them at
200% for about 40 to 45 minutes.
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Almonds, you can roast the
same way: lightly toasted in the
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oven, or you can eat them raw.
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They're amazing both ways.
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And what we're going
to make today is one of
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my favorite desserts.
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And it's so simple and easy,
you'll want to make it, too.
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Here we have Medjool dates.
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They're one of the
really soft, juicy, sweet dates.
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We're going to take the pit out
of it, and turn it inside out.
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Put a walnut or an
almond inside it, roll it up,
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pinch it closed, and
then roll it in coconut.
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It's ready to eat.
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See how simple
and easy that was?
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And it's so delicious, yet
so full of amazing nutrition
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to help a healthy brain, a
healthy heart, prevent heart
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disease, all through a
simple amazing dessert.
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Be sure and try this at home.
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You know, and thanks Kristina.
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You know, we appreciate
you sharing some fresh ideas
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on how we can incorporate more
healthy foods into our diet.
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And Dr. Marcum, we've had some
questions come into our website.
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That's HeartwiseMinistries. org.
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You can send me your question
there, and Dr. Marcum, or one of
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our people on our advisory
board will give you some
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health advice for free.
00:06:33.69\00:06:35.02
That's a free service we do.
00:06:35.06\00:06:36.39
You can also submit
your prayer requests there,
00:06:36.42\00:06:38.43
and ask for prayer,
and pray for others.
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And there's also radio
programs, health articles,
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and lots of good
health resources there.
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So check out of website
at HeartwiseMinistries. org.
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But one person writes in and
asks, Is there some healthy food
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that might help
satisfy my sweet tooth?
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Oh, boy, healthy foods that...
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Oh yeah, there are. Okay?
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And, you know, God has given us
sweet things to eat in nature.
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Lots of good things.
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And it's not so concentrated,
and it's not so processed.
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Yeah. And it doesn't stimulate
those addictive dopamine
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receptors in our brain.
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That kind of stuff.
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But let us talk about what
are some things that people can
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add to their food that
might help it, that they might
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not of thought about. Yeah.
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Well, one thing that people
might think about is honey.
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You know, honey's
a good thing to add.
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It's, you know,
it's been around.
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It's a biblical food that's
been around for a long time.
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You know, we've
seen it throughout the
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Bible as a sweetener.
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People can add that
to just about anything.
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And the nice thing about honey
is it has a different type of
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sugar that's metabolized
in the body more evenly.
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Whereas processed foods
get into the body real quick,
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causes our insulin
levels to shoot up real fast.
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You know, that
sugar rush. Right.
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You know, the sugars in
honey don't tend to do that.
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Another one that people
don't think about is molasses.
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Did you ever use molasses?
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I've had it several times.
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Yeah, molasses.
Some people use molasses.
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Some people use a little bit of
things like agave syrup. Sure.
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Agave's a healthy type syrup.
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Applesauce is another
natural sweetener. Right.
00:08:08.12\00:08:11.75
Some people use dates; the
sugar in dates to make things
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taste a little sweeter.
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One that's a natural
sugar that's found in grapes and
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pears is a
chemical called erythritol.
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And it's spelled erythritol.
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And a lot of stores have that,
and that's sort of a healthier
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sugar that's more of a
natural sugar that you can
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use to sweeten your
food that sort of adds a
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little bang to that.
00:08:40.98\00:08:42.45
But in thinking about, you know,
the things that I really like,
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I just like to, for instance,
in the morning my oatmeal...
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Rather than add honey, I
have berries on it. Right.
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You know that natural
that comes from berries.
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So I try to use
berries and natural fruits to
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sort of make it more.
00:08:57.47\00:08:58.80
And if I really need a little
extra, and I'm really hurting,
00:08:58.83\00:09:00.80
I use, personally,
either honey or Agave.
00:09:00.84\00:09:03.54
Now my wife throws
applesauce in the things.
00:09:03.57\00:09:06.17
There's a lot of people
that bake use different things.
00:09:06.21\00:09:08.24
And that's why this... I
wanted to bring up erythritol.
00:09:08.28\00:09:11.31
If you're a baker
you might want to do it.
00:09:11.35\00:09:13.65
And talking about the different
types of sugars, you know,
00:09:13.68\00:09:17.19
once you do this it could
make food a little bit more fun
00:09:17.22\00:09:19.85
when you have good substitutes.
00:09:19.89\00:09:21.42
And it looked like Kristina was
having fun when she was making
00:09:21.46\00:09:24.23
those things in the coconut.
00:09:24.26\00:09:25.86
So talking about nutrition,
it can be a fun thing to do.
00:09:25.89\00:09:29.80
That's right. You don't have to
play with almonds and walnuts,
00:09:29.83\00:09:32.00
you can make things.
00:09:32.03\00:09:33.37
I think when you learn how
to do things that are different
00:09:33.40\00:09:35.94
it sort of makes you say, Well,
I'm going to try something else.
00:09:35.97\00:09:38.67
What else can I substitute
for something I didn't lack?
00:09:38.71\00:09:42.24
Now what are some sugars
that get people in trouble?
00:09:42.28\00:09:44.65
High fructose corn
syrup gets people in trouble.
00:09:44.68\00:09:47.95
The sugars that
come with soda pops.
00:09:47.98\00:09:52.49
The sugars that come with, you
know, with different types of,
00:09:52.52\00:09:56.59
you know, like Fruit Loops,
and different types of cereals.
00:09:56.62\00:10:01.16
Yeah, sometimes
that can come high.
00:10:01.20\00:10:02.73
So read the labels on processed
cereals and see if it has whole
00:10:02.76\00:10:06.74
fructose corn syrup.
00:10:06.77\00:10:08.14
That's what we
want to try to avoid.
00:10:08.17\00:10:10.04
The high fructose
corn syrup. Right.
00:10:10.07\00:10:11.41
What you want to avoid. Yep.
00:10:11.44\00:10:12.77
That sounds like
some good advice.
00:10:12.81\00:10:14.31
If you have a question, we'd
invite you to visit our website
00:10:14.34\00:10:17.18
at HeartWiseministries.org
and click on the
00:10:17.21\00:10:19.85
Ask the Doctor page.
00:10:19.88\00:10:21.22
And you can submit
your question there,
00:10:21.25\00:10:23.28
and we'll try and get you a good
evidence based result answer
00:10:23.32\00:10:27.46
from one of our
physicians on our medical board.
00:10:27.49\00:10:29.66
And we're just about out of time
for this program, but thank you
00:10:29.69\00:10:32.53
so much for joining us.
00:10:32.56\00:10:33.90
We pray that God will bless
you as you seek to serve Him
00:10:33.93\00:10:35.93
and follow His
ways for our lives.
00:10:35.96\00:10:38.47
And Dr. Marcum has
some final thoughts.
00:10:38.50\00:10:40.57
He's going to join us
in prayer in just a moment,
00:10:40.60\00:10:42.54
so stay right with us.
00:10:42.57\00:10:43.91
I hope you're convinced after
hearing our discussion on nuts.
00:10:49.64\00:10:53.78
We talked about
walnuts and almonds;
00:10:53.82\00:10:56.15
how good they are for the body.
00:10:56.18\00:10:58.15
We talked about the scientific
studies, and the Omega 3's,
00:10:58.19\00:11:01.89
and how they help
our whole body do better.
00:11:01.92\00:11:04.39
So I want to encourage you
to try to incorporate nuts into
00:11:04.43\00:11:08.60
your diet to
help prevent disease.
00:11:08.63\00:11:10.97
And also if you might have
a certain medical condition,
00:11:11.00\00:11:13.54
talk to your doctor
about whether it can
00:11:13.57\00:11:15.50
treat disease as well.
00:11:15.54\00:11:16.94
I also want to tell you about
a Bible study that's available.
00:11:16.97\00:11:20.78
It's Biblical Prescriptions For
Life, if you're interested in
00:11:20.81\00:11:23.91
learning more, or sharing
something with your friends
00:11:23.95\00:11:26.98
and neighbors about how they
can improve their health with
00:11:27.02\00:11:30.29
Biblical prescriptions.
00:11:30.32\00:11:31.65
You can go to the 3ABN
website and order yours today.
00:11:31.69\00:11:35.99
This is something you
might be interested in.
00:11:36.02\00:11:38.49
It's a seven week Bible study
that takes you towards health,
00:11:38.53\00:11:41.86
one step at a time, and it
shows the balance between our
00:11:41.90\00:11:45.70
physical and our
spiritual health; moving us one
00:11:45.73\00:11:48.70
step with God's help.
00:11:48.74\00:11:50.14
You know, we all need
prayer in our lives every day.
00:11:50.17\00:11:53.74
And if you go to our Heart Wise
Ministry website, you'll see a
00:11:53.78\00:11:57.01
prayer list, where
we're praying for each other.
00:11:57.05\00:11:59.15
God can do things
we cannot even imagine.
00:11:59.18\00:12:02.35
So let's pray
together right now.
00:12:02.38\00:12:04.55
Dear heavenly Father,
thank You for making us,
00:12:04.59\00:12:10.06
and teaching us ways that
we can take care of this gift
00:12:10.09\00:12:13.40
that You've given us better.
00:12:13.43\00:12:14.76
Give us the power to see truth,
and change us where we need to,
00:12:14.80\00:12:18.50
Father, so that we
might serve You better.
00:12:18.53\00:12:20.74
And be with those who
especially need Your healing.
00:12:20.77\00:12:23.81
We know that You hear
when we walk with You, Father.
00:12:23.84\00:12:26.54
And thank You for this
day, and for giving us life.
00:12:26.57\00:12:29.31
This is our humble prayer, Amen.
00:12:29.34\00:12:31.91
Well, I hope each one
of you are doing well.
00:12:31.95\00:12:35.68
And if you have a specific
question about medical issues,
00:12:35.72\00:12:38.82
go to our website. That's:
00:12:38.85\00:12:40.19
And I'm asking, When you see
a prayer, you can click on it,
00:12:42.39\00:12:45.16
and pray for someone else.
00:12:45.19\00:12:46.53
If you have a special
prayer need, let us know.
00:12:46.56\00:12:49.46
And don't forget
about nuts and how valuable
00:12:49.50\00:12:52.73
they are to your body.
00:12:52.77\00:12:54.10
Until next time,
I'm Dr. James Marcum,
00:12:54.14\00:12:56.64
wishing you the best of health.
00:12:56.67\00:12:59.17