Would you like to improve
your brain function and reduce
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inflammation simply by
using food as medicine?
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Dr. Marcum talks to us
about how to do that today on
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the Ultimate
Prescription. Stay with us.
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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 problem?
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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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Welcome to the
Ultimate Prescription.
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I'm your host, Nick Evenson.
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Today's program
we're going to be talking
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about food as medicine.
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And we like to focus on learning
how to follow God's design
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for our lives to
improve our health.
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And Dr. Marcum, thank you for
joining us on the program today.
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And what are we
going to talk about?
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We're going to talk about
another food and how it can
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improve our health, and a
food that can be used to treat
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disease as well
as prevent disease.
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You know, there's lots
of, you know, foods type stuff
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out there in the news.
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You know, recently we've heard
a lot about the Mediterranean
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diet being so
good for us, you know.
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And a lot of the reason the
Mediterranean diet is so good
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is it's loaded with
fruits and veggies. Right.
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Some things bad about the
Mediterranean diet that I don't
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know if people realize, is that
it has a lot of whole bread.
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Okay? It has a lot of olive oil,
which in too much that might
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be too much fat. Sure.
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And also it promotes
the use of alcohol in the
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Mediterranean diet.
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Go back just for one second.
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What's wrong with whole bread?
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Well, whole bread
doesn't have the grains.
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It's a lot more processed.
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You know the
white breads? Refined?
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Yeah, it has more refined.
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And most people would say
that, you know, the whole wheat,
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the whole grain is
much better than, you know,
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than some of the whole breads.
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And it also has a lot of bread.
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And bread does carry quite a
bit of calories. Okay, right.
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So there's some negatives
about the Mediterranean diet
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that are out there.
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But most of the benefits we
get from any diet is eating the
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things that grow, and eating
the right nutrient compositions.
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We've talked about that before.
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And we've been going
through different foods.
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And we've been showing the
scientific studies behind it.
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Now a lot of these
foods help a lot more than
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we've talked about.
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We just haven't discovered it.
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And I think blueberries that
we have here is one of those.
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So what can you tell me about
blueberries that's interesting?
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Blueberries, this is actually
one of the very few foods you
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can find that is naturally blue.
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Can you think of any
other foods that are blue?
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actually blue in
their natural state?
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The only thing that I
can get close to that...
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No, I can't right
off the top of my head.
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I couldn't either, and so
that's an interesting fact.
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I also, these are
primarily produced in the
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United States and Canada.
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We make, let me see
here, up to 95% of the world's
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blueberries,
between the U.S. and Canada.
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In the U.S. it's mostly in
Maine where they're produced.
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So you know what we should
do is, you know, we've talked
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before about how turmeric
and curcumin comes from India.
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We should trade our
blueberries for their turmeric.
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Yep, I think that
would be a good trade.
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Because we'd give them
good things for blueberries,
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and they can
give us good things.
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And that can go back and forth.
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But, you know, in some parts
of the country, or in some parts
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of the world it's hard
to get ahold of blueberries
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and other things, I'm sure.
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What should people do if they're
in an area where it's hard to
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get fresh fruits and vegetables?
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Well, that's always a challenge.
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And sometimes you
just do the best you can.
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But some people can
try getting dried foods,
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okay, that are dried.
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A lot of people can store them
those for long periods of time.
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Canned foods,
sometimes that helps people.
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They can store it
in the off seasons.
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I know that my Mom still puts
up, you know, things in jars.
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You know, fresh fruits
and vegetables in jars that
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when they don't have it,
then they can whip it out.
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And frozen foods. You know,
it might not have as much of the
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benefit, but you can
still get frozen foods
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and put it in freezers.
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And that's another
way you can do it if you
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can't get a hold of it.
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And one of the things that
I would do is I know that your
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folks, for
instance, live way up...
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Up in Alaska, yeah.
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...in winter land. Yeah.
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Yeah, it's very cold.
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I know that in the cold...
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How cold was it
there the other day?
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You were telling me.
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Minus 48 degrees. That's
pretty cold! It was very cold.
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So I think that one thing,
if I lived in that environment,
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when it was, when the
weather was nice, okay?
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And when I could get it,
I would get as many fruits
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and vegetables I can, and
I'd put it in the freezer. Yeah.
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I guess they could just leave
it outside if they wanted to.
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And that way I would have
it when things weren't growing
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fresh; when they
weren't in season.
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But you, that's a good point.
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You want to try to buy
things that are in season.
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Not only are they less
expensive, but you tend to
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get them a lot fresher.
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Yeah, less preservatives
and that kind of thing.
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Yep, that's a good thing.
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But blueberries are one that
I think helps in a lot of ways
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that we don't understand.
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And one of the things
that blueberries are full of,
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and it's one of the best of a
property called antioxidation.
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Okay? Antioxidants.
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When the... for instance,
let me give you an example.
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The brain makes up about
2% of our bodies weight. Okay.
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Okay? Now some people have
heavier brains, some people have
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not so heavy brains.
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Hopefully, my brain's 2%
of my weight. Yeah. Okay?
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But it uses about
50% of our oxygen.
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So our brain is
doing lots of work.
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It has lots of metabolism.
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Your brain's doing
stuff all the time.
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You know, my ear
doesn't do much all the
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time, but my brain does.
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You know, my heart's working
all the time, but some organ
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systems really don't
do as much as others.
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But the brain is controlling
things, doing things.
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It's using a lot of oxygen.
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But in that process
of metabolism, you know,
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burning oxygen, what it does is
you create chemical reactions.
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It creates a
substance called free radicals.
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And there's other things
that trigger free radicals, too.
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But you make a lot
of these free radicals.
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And free radicals, over time,
can, if there's too many of them
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built up, can damage the body.
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For instance, if you exercise
too much, you go into different
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types of
metabolisms, you know. Right.
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And some of the things you
make, because you make some of
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these free radical type cells.
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And they eventually
can cause problems for you.
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Well, free radicals
aren't a good thing.
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This is the
process called oxidation.
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And we do that, you know,
different foods cause oxidation,
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different activities in
our body cause oxidation.
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But you can start to blunt that
response by antioxidants. Yeah.
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So antioxidants actually helps
protect us from some of these
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oxidation processes.
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So we know that antioxidants
slow the rate of aging. Okay?
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So it protects our DNA.
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And the studies have shown that
the antioxidants in blueberries
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are some of the strongest
ones we have on earth. Right.
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So you want to eat blueberries
just for the antioxidants
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to prevent this oxidation.
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Now some of the studies
that I've been looking on,
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we know that just eating
blueberries every day can
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decrease the cognitive decline.
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What that means, the
study that was done in the
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Journal of Agriculture and
Food Chemistry, recently showed
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that people that eat
blueberries, they don't get,
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their brains
don't get old as quick.
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Okay? Cognitive decline.
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The Nurses' Health Study
that was done by Harvard in 2012
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showed that just one serving
of blueberries helped slow
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cognitive decline by
two and one half years,
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versus those that didn't.
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So you don't want your
brain to start pooping out.
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You don't want it to have
all this oxidative stress,
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and start aging the brain, and
causing the DNA to get older.
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You want to start, you
know, keeping that slowed down.
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And we could do that by
adding antioxidants to our diet,
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as well as try not to eat a lot
of food that causes oxidation,
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which tends to be the processed
foods, the meat, the dairy,
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those type of foods. Right.
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So we want to keep our
brain functioning great.
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Also, a study that was done not
too long ago showed that people
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that eat berries and other
antioxidants too, increase the
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type of cells in our body
called natural killer cells.
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Do you know what
natural killer cells do?
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I don't, but it's not bad.
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Yes, they're bad boys!
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They're the best
boys in the immune system.
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Because, for instance, they see
a bacterial virus, they just go
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and they gobble it up. Okay.
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It's not like the antibody
cells that are like smart bombs.
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You know, they tag it,
and then they signal everyone
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else to come get it.
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So a specific type of that, no.
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These gobble up
everything that's bad;
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so natural killer cells.
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We know that blueberries
increase the ability of natural
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killer cells to
increase their numbers.
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An interesting study
that I read is sometimes
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people over exercise.
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And I know that
you're a triathlon.
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Yeah, well, I ride my
bike quite a bit, yeah.
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And sometimes people have a
tendency to over exercise. Sure.
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That is a process that
causes oxidative stress. Uh huh.
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And you make these
free radicals. Yeah.
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And these free radicals in the
studies have shown to decrease
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the amount of these natural
killer cells a lot; like from
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four billion normally to one
billion after oxidative stress.
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Okay. Well, it's been
shown that heavy exercisers,
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after they do, have
the exercise, if they take
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antioxidants, specifically
blueberries, can dramatically
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increase these
natural killer cells.
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So just bringing antioxidants
like blueberries after our
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body's been under stress
can help us increase these
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killer cells, which
helps our entire body.
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So I think that's
pretty amazing. Uh huh.
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So we see that blueberries
can help our immune system,
00:09:30.97\00:09:33.84
help us recover from stressful
situations on our body,
00:09:33.87\00:09:37.51
also help our brain to decline.
00:09:37.54\00:09:39.84
And it's also been shown
that this is a treatment for
00:09:39.87\00:09:42.44
Alzheimer's disease, which
is another cognitive function
00:09:42.48\00:09:46.25
from the same wells.
00:09:46.28\00:09:47.62
So would you rather
have blueberries every day,
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or take a pill every day?
00:09:49.62\00:09:50.99
I'd have some blueberries.
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In fact I do often.
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I'll go ride my bike on
a weekend maybe for an hour
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or two, and when I get back
if we've got blueberries in the
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fridge, that's one of
the first things I'll go for.
00:09:58.39\00:10:00.00
Just a big handful.
00:10:00.03\00:10:01.36
Excellent, excellent.
00:10:01.40\00:10:02.73
Now blueberries have
been very well studied.
00:10:02.76\00:10:04.73
But there's other
berries that have great
00:10:04.77\00:10:06.87
antioxidant effects,
too, especially blackberries.
00:10:06.90\00:10:10.44
So I'm sure if they did
the studies on blackberries
00:10:10.47\00:10:13.17
they would be shown.
00:10:13.21\00:10:14.54
Now strawberries
aren't quite as good,
00:10:14.58\00:10:16.24
but they're good
at antioxidants, too.
00:10:16.28\00:10:18.18
Mangos, cranberries,
they all have different...
00:10:18.21\00:10:20.62
Berries seem to be very good at
having antioxidant properties.
00:10:20.65\00:10:24.05
But other fruits and vegetables
God gave us have some level
00:10:24.09\00:10:27.66
of antioxidants as well.
00:10:27.69\00:10:29.19
So those are very good.
00:10:29.22\00:10:30.83
Now there's other chemicals
that are in blueberries
00:10:30.86\00:10:33.70
that are now being studied.
00:10:33.73\00:10:35.06
They're called polyphenols.
00:10:35.10\00:10:36.83
Another one's
called the flavonoids.
00:10:36.87\00:10:38.97
And we're now learning that
those chemicals, when they get
00:10:39.00\00:10:41.60
in our body in the right
amounts, they help chemical
00:10:41.64\00:10:44.54
reactions in our body.
They help our body recover.
00:10:44.57\00:10:45.91
They help our body recover.
00:10:45.94\00:10:47.28
They protect our DNA.
00:10:47.31\00:10:48.64
They help inflammation.
00:10:48.68\00:10:50.01
They do many good
things that help our body.
00:10:50.05\00:10:52.15
In the general neurology it's
been shown that berries are used
00:10:52.18\00:10:56.15
as a treatment for Parkinson's
disease; another movement
00:10:56.18\00:10:59.59
disorder by the brain.
00:10:59.62\00:11:00.96
So also there are some studies
that I read out there that says
00:11:00.99\00:11:04.09
that also berries protect
us against certain brain toxins
00:11:04.13\00:11:07.70
like pesticides. Uh huh.
00:11:07.73\00:11:09.63
So I think that
berries, especially blueberries,
00:11:09.66\00:11:12.50
blackberries, all these berries
have antioxidants that help
00:11:12.53\00:11:15.64
our body on many levels.
00:11:15.67\00:11:17.37
Inside the arteries
of the body, you know,
00:11:17.41\00:11:19.97
we have inflammation going on.
00:11:20.01\00:11:21.61
So it might be that antioxidants
help those type of situations,
00:11:21.64\00:11:25.08
so it might help
cardiovascular disease as well.
00:11:25.11\00:11:27.62
So I want everyone to include
blueberries, different types of
00:11:27.65\00:11:31.65
berries into their regimen,
not only to prevent disease
00:11:31.69\00:11:34.82
but also to treat disease.
00:11:34.86\00:11:36.83
Well, we've got a clip from
our friend, Kristina McFeeters,
00:11:36.86\00:11:39.79
and she shows us one way that
she loves to use blueberries
00:11:39.83\00:11:42.70
in her diet for a
nice, cool, summer treat.
00:11:42.73\00:11:46.50
So let's take a look at that.
00:11:46.53\00:11:48.07
Welcome to Kristina's Kitchen.
00:11:49.84\00:11:51.84
I'm Kristina McFeeters.
00:11:51.87\00:11:54.31
Today we will explore one
of my favorite ways to include
00:11:54.34\00:11:57.71
blueberries into my diet.
00:11:57.75\00:11:59.21
To make Blueberry Smoothie
we're going to start with
00:11:59.25\00:12:02.35
1 cup of our
favorite type of milk.
00:12:02.38\00:12:05.35
You can use soy
milk, or you can get the
00:12:05.39\00:12:08.12
non-refrigerated soy milk.
00:12:08.16\00:12:09.66
You can get almond milk.
00:12:09.69\00:12:11.56
You can use coconut milk.
00:12:11.59\00:12:12.96
Any kind of milk that you
would like to use that's your
00:12:12.99\00:12:16.80
favorite, you can put in here.
00:12:16.83\00:12:18.17
And you need 1 cup.
00:12:18.20\00:12:19.53
You do not have to
have a large, fancy Vitamix
00:12:22.40\00:12:26.24
to make this recipe.
00:12:26.27\00:12:27.61
I've also made it in a smaller
version in a Nutribullet,
00:12:27.64\00:12:32.65
or a Oster Blender, or whatever
kind of blender you want to use.
00:12:32.68\00:12:37.65
A Ninja works, too.
00:12:37.69\00:12:39.15
Anything you want
to use to blend it.
00:12:39.19\00:12:40.72
The next thing that we're going
to put in is 1 frozen banana.
00:12:40.76\00:12:44.03
Bananas are so easy to freeze.
00:12:44.06\00:12:46.83
You just peel them, and
put them in a Ziploc Bag,
00:12:46.86\00:12:50.37
and stick them in the freezer.
00:12:50.40\00:12:51.73
I like to break them
up in smaller chunks so
00:12:51.77\00:12:53.64
they're easier to blend.
00:12:53.67\00:12:55.00
Then we need 1 cup
of frozen blueberries.
00:12:55.04\00:12:59.44
You can also use
fresh blueberries.
00:12:59.47\00:13:02.04
The nice thing about
using frozen is if you want more
00:13:03.04\00:13:06.05
of an ice cream
consistency instead of a drink.
00:13:06.08\00:13:09.28
It'll make it nice and thick.
00:13:09.32\00:13:10.82
Next we need some
kind of sweetener.
00:13:17.69\00:13:19.93
You can use apple
juice concentrate.
00:13:19.96\00:13:23.53
You can use raw honey.
00:13:23.57\00:13:25.43
Or you can use a few dates.
00:13:25.47\00:13:27.60
I usually use about
2 to 3 tablespoons of
00:13:27.64\00:13:30.64
some kind of sweetener.
00:13:30.67\00:13:32.01
And then for a little bit
of flavor we're going to put in
00:13:37.15\00:13:39.65
a little bit of vanilla.
00:13:39.68\00:13:41.08
This is vanilla powder,
vanilla liquid, vanilla extract;
00:13:41.12\00:13:44.85
any kind of vanilla
works just fine in this recipe.
00:13:44.89\00:13:47.76
We're going to put in
about a half a teaspoon.
00:13:47.79\00:13:50.63
And then to add just a
pinch of flavor, we're going to
00:13:53.70\00:13:56.60
put a pinch of salt.
00:13:56.63\00:13:57.97
If it doesn't blend well, or you
need it thinner, don't be afraid
00:13:59.13\00:14:03.71
to add more liquid.
00:14:03.74\00:14:05.07
Now what we have
here is more like an
00:14:13.75\00:14:16.42
ice cream than a smoothie.
00:14:16.48\00:14:17.92
That's the way I like Smoothie;
not a lot of water in it,
00:14:17.95\00:14:21.02
but lots of fruit.
00:14:21.06\00:14:22.39
And it's the most healthy
ice cream that you'll ever eat.
00:14:22.42\00:14:25.03
Now let's pour it
and see what we have.
00:14:25.06\00:14:27.10
See how easy and simple
that was, and so much fun?
00:14:33.44\00:14:38.07
It improves your memory.
00:14:38.14\00:14:39.54
It's full of antioxidants, so
many nutrients, tastes amazing,
00:14:39.57\00:14:44.25
and totally guilt free.
00:14:44.28\00:14:45.95
Be sure and try this at home.
00:14:45.98\00:14:48.12
Thanks Kristina. That
really was a really good recipe.
00:14:50.05\00:14:53.15
One of my favorite ways.
00:14:53.19\00:14:54.52
And it tasted just
as good as ice cream,
00:14:54.56\00:14:56.59
but it was so
much healthier for you.
00:14:56.62\00:14:58.89
Yeah, and I think once you
get used to eating those healthy
00:14:58.96\00:15:01.70
type foods full of antioxidants,
your brain sort of knows
00:15:01.73\00:15:06.20
you're doing it a favor.
00:15:06.23\00:15:07.57
You know, and I think that
sort of changes the way you
00:15:07.60\00:15:09.40
think about things.
00:15:09.44\00:15:10.77
You think man, I'm doing good!
00:15:10.81\00:15:12.14
And your inflammation
starts getting better.
00:15:12.17\00:15:13.51
Then all of a sudden another
thing that happens is your
00:15:13.54\00:15:16.08
belief system starts to change.
00:15:16.11\00:15:17.91
Because you believe it's helping
you; that has a power in itself.
00:15:17.95\00:15:21.32
When the body thinks it's
helping, it seems to help.
00:15:21.35\00:15:24.19
So you get a double health
benefit from eating things
00:15:24.22\00:15:27.02
and understanding how
it can help you do better.
00:15:27.06\00:15:29.22
Right, right. We've got to
take a break, but stick around.
00:15:29.26\00:15:32.99
There's more to come on
the Ultimate Prescription
00:15:33.03\00:15:34.40
where we're going to learn more
about using food as medicine.
00:15:34.43\00:15:37.07
Stay with us.
00:15:37.10\00:15:38.43