Welcome back, and
thank you for watching here.
00:00:01.36\00:00:02.70
This is the
Ultimate Prescription.
00:00:02.73\00:00:04.07
And I'm your host, Nick Evenson.
00:00:04.10\00:00:05.43
And with Dr. Marcum
here today, we're discussing
00:00:05.47\00:00:07.17
food as medicine, and
specifically we've been
00:00:07.20\00:00:09.40
talking about flax seed.
00:00:09.44\00:00:10.87
Dr. Marcum you mentioned
lignins being in the flax here.
00:00:10.91\00:00:14.84
And here I've got an
interesting fact here for us.
00:00:14.88\00:00:16.51
Flax seed are ranked as the
number one source of lignins.
00:00:16.54\00:00:19.91
And the second, they contain
seven times as many lignins
00:00:19.95\00:00:23.79
as the second runner up,
which is sesame seeds. Yeah.
00:00:23.82\00:00:26.49
So remind us, what
are lignins good for?
00:00:26.52\00:00:28.42
Lignins, in the body they're
converted to lots of good things
00:00:28.46\00:00:31.66
that help our body.
00:00:31.69\00:00:33.03
One of those is
the phytoestrogens,
00:00:33.06\00:00:34.56
the plant estrogens,
which helps blunt the effect of
00:00:34.60\00:00:37.80
our regular estrogens.
00:00:37.83\00:00:39.23
As you can see, I'm
very excited about flax.
00:00:39.27\00:00:43.44
I could talk about flax
for long periods of time.
00:00:43.47\00:00:46.07
You know, I put it in
my oatmeal every morning.
00:00:46.11\00:00:48.24
Its helped me
personally with inflammation.
00:00:48.28\00:00:51.11
I think, you know, it's a
really good thing that I've...
00:00:51.15\00:00:53.42
It helps the bowel function
to do better, so, you know...
00:00:53.45\00:00:56.99
And people can be
creative with this.
00:00:57.02\00:00:59.25
Yeah, and our friend Kristina
McFeeters took the time to show
00:00:59.29\00:01:02.66
us how she uses flax in baking.
00:01:02.69\00:01:04.93
And let's show
that to you right now.
00:01:04.96\00:01:06.43
Welcome to Kristina's Kitchen.
00:01:10.37\00:01:12.37
I'm Kristina McFeeters.
00:01:12.40\00:01:13.97
Today we're going to explore one
my favorite ways to incorporate
00:01:14.00\00:01:17.87
flax seed into my diet.
00:01:17.91\00:01:19.71
In order to gain the nutritional
benefit from flax seed,
00:01:19.74\00:01:24.71
it must be ground.
00:01:24.75\00:01:26.61
You cannot eat it whole and
get everything that's inside,
00:01:26.65\00:01:31.29
so I like to use
a coffee grinder.
00:01:31.32\00:01:35.22
There you can put the
flax seed in and grind it up.
00:01:35.26\00:01:40.60
And once its ground you
can sprinkle it on salads
00:01:52.41\00:01:57.65
or on your hot cereal.
00:01:57.68\00:01:59.08
Today I want to tell you about
how I like to use flax seed
00:01:59.11\00:02:03.28
in baking as an egg replacer.
00:02:03.32\00:02:05.59
You can see here we
have some of my favorite
00:02:05.62\00:02:09.59
muffins and cookies.
00:02:09.62\00:02:11.29
And both of these are made
with flax seed as egg replacer.
00:02:11.33\00:02:15.86
In order to replace one egg
in baking you want 1 tablespoon
00:02:15.90\00:02:22.94
of ground flax seed, and
21/2 tablespoons of water.
00:02:22.97\00:02:29.91
Mix that up and let it sit
for just a couple of minutes,
00:02:40.66\00:02:45.13
and it will jell up
and look just like egg.
00:02:45.16\00:02:48.56
It's amazing, and it's the
soluble fiber in the flax seed
00:02:48.60\00:02:52.73
that makes that jell.
00:02:52.77\00:02:54.10
Sometimes, however, in some
of my recipes I'm a little bit
00:02:54.14\00:02:58.01
more lazy and I like to not take
that extra step of jelling the
00:02:58.04\00:03:03.65
egg, and then trying
to beat it into my recipe.
00:03:03.68\00:03:06.18
So I'm going to tell you
one of my baking secrets.
00:03:06.21\00:03:09.15
I like to take the
ground flax seed and mix it with
00:03:09.18\00:03:13.42
my dry ingredients, then add a
couple tablespoons extra liquid
00:03:13.46\00:03:18.79
to your wet
ingredients to equal your egg.
00:03:18.83\00:03:22.53
And then when you mix
your ingredients together,
00:03:22.56\00:03:25.80
like you would normally mix
them, just set the whole batter
00:03:25.83\00:03:29.60
aside for 5 to 10 minutes, so
that your egg jells inside your
00:03:29.64\00:03:36.08
entire batter
rather than separately,
00:03:36.11\00:03:39.31
and trying to mix it in.
00:03:39.35\00:03:40.68
See how fun and simple that is?
00:03:40.72\00:03:43.52
And it tastes amazing!
00:03:43.55\00:03:45.45
You're adding amazing fiber and
so much nutrition to your diet
00:03:45.49\00:03:49.82
in those little flax seeds.
00:03:49.86\00:03:51.69
Be sure and try this at home.
00:03:51.73\00:03:53.73
Thanks Kristina. That was
a great way to incorporate
00:03:53.76\00:03:56.93
more flax into your
diet, if you enjoy baking.
00:03:56.97\00:03:59.13
And, Dr. Marcum, you said
you use it on cereal sometimes?
00:03:59.17\00:04:03.14
Yeah. Hot cereal or on salads?
00:04:03.17\00:04:04.54
I eat oatmeal
almost every day. Yeah.
00:04:04.57\00:04:06.88
And it's part of... You
know, I use oatmeal as a base,
00:04:06.91\00:04:09.48
and I dress it up with
things that help my nutrition,
00:04:09.51\00:04:13.85
whether it be... I
put some berries in it.
00:04:13.88\00:04:16.18
I put flax in it every day.
00:04:16.22\00:04:17.89
I put some
seeds in it sometimes.
00:04:17.92\00:04:20.42
I try to juice it up, make
it really taste good. Uh huh.
00:04:20.46\00:04:24.79
And then sometimes I
put it on salad as well.
00:04:24.83\00:04:26.66
Now I haven't...
I'm not a big baker.
00:04:26.70\00:04:29.66
But I think that's a great idea
to substitute that for eggs,
00:04:29.70\00:04:33.77
because eggs have
their own issues, you know.
00:04:33.80\00:04:36.34
We talk about eggs are
packed with cholesterol,
00:04:36.37\00:04:39.81
and they do have fat, and they
have a substance called choline,
00:04:39.84\00:04:42.48
which isn't so good for us.
00:04:42.51\00:04:43.85
So I think this is good to
substitute that out if you can.
00:04:43.88\00:04:46.95
And if you're a baker, I
would give that a try. Yeah.
00:04:46.98\00:04:49.22
Well, let's take a question.
00:04:49.25\00:04:50.59
If you have a question,
you can go to our website at
00:04:50.62\00:04:52.52
And there's an Ask the Doctor
section there, and you can
00:04:54.72\00:04:57.56
put in your question, and
Dr. Marcum, or someone else from
00:04:57.59\00:04:59.49
our Advisory Board
will get you a response.
00:04:59.53\00:05:01.30
But somebody wrote in and
asks, I want to lose weight.
00:05:01.33\00:05:04.73
I know I need to. What
are some specific foods that
00:05:04.77\00:05:07.57
will help with weight loss?
00:05:07.60\00:05:08.94
Well, before I get to the
specific foods, I want to talk
00:05:08.97\00:05:12.37
about some of the
ways people are trying to
00:05:12.41\00:05:14.58
lose weight these days.
00:05:14.61\00:05:15.94
Yeah, there's a lot of
programs out there for that.
00:05:15.98\00:05:17.65
Years ago they came
up with this magical
00:05:17.68\00:05:20.02
medicine called ThinThin, okay?
00:05:20.05\00:05:22.58
And I remember the patients
used to come to me because
00:05:22.62\00:05:24.82
after a few years they
found that ThinThin actually had
00:05:24.85\00:05:27.49
substances that damaged
the heart valve. Really?
00:05:27.52\00:05:29.92
So ThinThin,
pew! Off the market.
00:05:29.96\00:05:32.09
All of the pills for weight loss
tend to speed up metabolism.
00:05:32.13\00:05:36.87
They also seem to have things
like thyroid, and amphetamines
00:05:36.90\00:05:40.34
like it that makes
you wired, and it creates
00:05:40.37\00:05:43.00
other side effects.
00:05:43.04\00:05:44.37
So those aren't good
long term ways to lose weight.
00:05:44.41\00:05:47.34
We look at all the fad diets.
00:05:47.38\00:05:49.41
There's lots out there.
00:05:49.44\00:05:50.78
You know, you get this diet,
that diet, but some people are
00:05:50.81\00:05:53.82
yo yoing up and down.
00:05:53.85\00:05:55.42
You know, you see
these television shows,
00:05:55.45\00:05:57.12
The Biggest Losers.
00:05:57.15\00:05:58.49
Well, we don't see anything
that's helped people for
00:05:58.52\00:06:00.66
long periods of time. Right.
00:06:00.69\00:06:03.09
So, you know, when people are
having side effects from these
00:06:03.12\00:06:06.56
medications and dying, you
know, people will still do that.
00:06:06.59\00:06:09.56
And yet these are
drastic problems, you know?
00:06:09.60\00:06:12.17
When they want to lose weight
they don't think it's drastic
00:06:12.20\00:06:15.30
to take a pill, or
to have gastric bypass,
00:06:15.34\00:06:18.31
where they make your stomach...
00:06:18.34\00:06:19.67
But those things
carry risks. Yeah.
00:06:19.71\00:06:21.94
But when you talk to them
about, Oh maybe eating less,
00:06:21.98\00:06:25.38
maybe
exercising, Oh, Oh, Oh, Oh!
00:06:25.41\00:06:27.48
Now that's the end
of the world, you know?
00:06:27.52\00:06:29.28
But those types of mentality...
00:06:29.32\00:06:32.52
So how do you reach that person?
00:06:32.55\00:06:33.96
Well, you reach them by
giving them data, and love,
00:06:33.99\00:06:37.03
and just starting
one step at a time.
00:06:37.06\00:06:38.73
Don't overwhelm them!
00:06:38.76\00:06:40.30
And there's some great
foods that help us lose weight
00:06:40.33\00:06:42.83
that we've already
talked about that actually speed
00:06:42.86\00:06:45.10
up your metabolism.
00:06:45.13\00:06:46.47
Nuts speed up metabolism.
00:06:46.50\00:06:48.87
So adding nuts to your
diet is something very good.
00:06:48.90\00:06:51.41
Fiber, anything that likes fiber
helps speed up the metabolism.
00:06:51.44\00:06:55.48
It moves things through faster.
00:06:55.51\00:06:56.85
Beans are another
thing that speeds up...
00:06:56.88\00:06:59.31
So just by eating more
fiber, eating more beans,
00:06:59.35\00:07:03.12
eating more nuts; those
are things that we can do to
00:07:03.15\00:07:05.79
speed up our metabolism.
00:07:05.82\00:07:07.29
Little things like walking more,
trying not to eat big at night,
00:07:07.32\00:07:11.73
eating smaller portions,
eating lots of vegetables,
00:07:11.76\00:07:15.66
eating things like celery.
00:07:15.70\00:07:17.17
You can actually lose weight by
eating celery, because it takes
00:07:17.20\00:07:20.90
more energy to eat a
stalk of celery than's in it.
00:07:20.94\00:07:23.97
Yeah, you'll burn it.
00:07:24.01\00:07:25.34
Yes, yeah, so celery, but most
vegetables you can eat as many
00:07:25.37\00:07:28.44
vegetables as you want.
00:07:28.48\00:07:29.81
You just want to stay
away from the processed foods,
00:07:29.84\00:07:32.68
the meats, eggs,
the cheese, the candies.
00:07:32.71\00:07:35.12
Make that as little as you can.
00:07:35.15\00:07:37.12
Get on an exercise program.
00:07:37.15\00:07:39.09
Have God help you.
00:07:39.12\00:07:40.52
Eat more nuts, and beans, and
that, and that is going to be
00:07:40.56\00:07:43.59
something that works very, very
well to help people lose weight.
00:07:43.63\00:07:47.40
That's not drastic scary.
00:07:47.43\00:07:49.26
But this is a big
problem, to excuse the pun.
00:07:49.30\00:07:51.93
You know, we're gaining weight
like never before because we're
00:07:51.97\00:07:55.50
not moving, we're
eating lots of processed foods.
00:07:55.54\00:07:58.47
And remember, processed
foods tend to be choloric dense.
00:07:58.51\00:08:01.34
They pack a lot in it, and we
start, our brains get used to,
00:08:01.38\00:08:04.58
then it takes more, and more,
and more as we get, literally,
00:08:04.61\00:08:07.78
addicted to some
of the foods we eat,
00:08:07.82\00:08:09.85
especially the processed foods.
00:08:09.88\00:08:11.62
We don't see that in
real food. That's right.
00:08:11.65\00:08:13.86
So that's just a long answer.
00:08:14.26\00:08:16.09
So how would you
lose weight this year?
00:08:16.12\00:08:17.79
That's sort of
some general thoughts.
00:08:17.83\00:08:19.49
And don't be discouraged.
00:08:19.53\00:08:20.86
You just start slow;
little steps, one at a time.
00:08:20.90\00:08:23.83
Pray about it
and let God help you.
00:08:23.87\00:08:25.37
That's right. And
we've got a clip from the
00:08:25.43\00:08:27.07
Biblical Prescriptions
for Life series Bible Study.
00:08:27.10\00:08:30.14
We've got a clip now
that talks about sleep.
00:08:30.21\00:08:32.47
And, Dr. Marcum, let's
have a look at that right now.
00:08:32.54\00:08:35.08
I'm Dr. James Marcum with your
Biblical Prescription for Life.
00:08:36.58\00:08:40.82
I can't tell you how many
patients have come into the
00:08:40.85\00:08:43.85
office recently
complaining of not being able to
00:08:43.89\00:08:46.59
sleep well at night.
00:08:46.62\00:08:47.96
Our Biblical Prescription
for today is found in
00:08:47.99\00:08:51.03
Well, studies have
shown that when we're still,
00:08:57.27\00:09:00.64
when we're relaxed,
it lowers the level of
00:09:00.67\00:09:03.07
adrenaline in our body.
00:09:03.10\00:09:04.44
This helps us to
sleep and relax better.
00:09:04.47\00:09:07.91
Being still, taking
deep breaths, praying,
00:09:07.94\00:09:11.41
acknowledging God, all of
these are things that we can do
00:09:11.45\00:09:15.32
to lower the levels of
adrenaline in our body,
00:09:15.35\00:09:17.99
which will help us
sleep better at night.
00:09:18.02\00:09:20.16
We live in a very busy
world; lots of stuff going on.
00:09:20.19\00:09:24.66
But I want to
encourage you to practice this
00:09:24.69\00:09:26.80
Biblical Prescription,
Psalm 46:10, Be still,
00:09:26.83\00:09:30.97
and know that I am God.
00:09:31.00\00:09:33.07
That's a great piece
of advice there: Be still,
00:09:35.60\00:09:37.87
and know that I am God.
00:09:37.91\00:09:39.47
If you'd like to learn more
about how you can share this
00:09:39.51\00:09:41.64
kind of thing with
your friends and neighbors,
00:09:41.71\00:09:43.11
the Biblical Prescriptions
for Life Bible Study is a
00:09:43.14\00:09:46.15
great tool to do that.
00:09:46.18\00:09:47.52
And you can learn more at
BiblicalPrescriptions. com/3abn
00:09:47.55\00:09:52.05
or you can call 3ABN direct and
order your copy at 618-627-4651.
00:09:52.09\00:09:58.39
Dr. Marcum, thank you for
leading out in the discussion
00:09:58.43\00:10:00.53
today on flax seed and how
it might benefit our health.
00:10:00.56\00:10:03.57
And any final thoughts?
00:10:03.60\00:10:05.80
No, I think that we should all
have a little flax in our life.
00:10:05.83\00:10:09.24
That's right, a little
bit more flax in our lives.
00:10:09.27\00:10:10.84
Well, thank you so
much for joining us today.
00:10:10.91\00:10:12.94
We appreciate you tuning in.
00:10:12.97\00:10:14.31
And Dr. Marcum is going to close
the program in just a moment.
00:10:14.34\00:10:16.98
But we wish you
the best of health and
00:10:17.01\00:10:19.18
God's richest blessings.
00:10:19.21\00:10:20.55
We've learned today how flax
has many medicinal purposes.
00:10:26.55\00:10:30.79
And I want you to consider
adding flax into your life.
00:10:30.83\00:10:35.03
If you go to our website:
00:10:35.06\00:10:36.63
You can learn more, ask
a question, or even have a
00:10:38.37\00:10:41.40
prayer request submitted.
00:10:41.44\00:10:42.77
I also want to encourage you
to pray for each other as well.
00:10:42.80\00:10:46.34
As we end today, let's
bow our heads in prayer.
00:10:46.37\00:10:49.98
Heavenly Father, thank You for
giving us so many good things
00:10:50.01\00:10:54.88
in our world to help
treat and prevent diseases.
00:10:54.92\00:10:58.55
And Father, thank You for
being our Ultimate Prescription,
00:10:58.59\00:11:02.32
who we can turn to for life.
00:11:02.36\00:11:04.59
Please be with those that
need special healing today,
00:11:04.63\00:11:08.20
wherever they might be, Father.
00:11:08.23\00:11:09.76
Come close and
hold them in Your hands.
00:11:09.80\00:11:11.77
And thank You for being
our loving Father, Amen.
00:11:11.80\00:11:15.30
Well, I hope you've learned
something that you can apply
00:11:16.34\00:11:20.01
to your life today.
00:11:20.08\00:11:21.41
Go to the store
and get some flax.
00:11:21.44\00:11:22.98
Throw it on your
oatmeal, throw it on something.
00:11:23.01\00:11:25.68
Eat it and see if it
doesn't make you feel better.
00:11:25.71\00:11:28.28
See if it doesn't help in
all the physiologic mechanism
00:11:28.32\00:11:31.75
we talked about today.
00:11:31.79\00:11:33.25
I'm Dr. James Marcum, and I'm
wishing you the best of health.
00:11:33.29\00:11:37.33