The Link Between Obesity and Cancer
Hello this is. Britney one other nutritious nutritional weight and wellness before we start. Today's podcast I want to let everyone know about our fifteen percent off sale. It's fifteen percent off all neutra key products and nutrition counseling. The sale starts Saturday February. Twenty second and runs through Saturday February. Twenty ninth if you've been listening to the podcast and tried implementing a few things that you've learned you just haven't been able to put it all together for yourself. This might be the perfect opportunity to meet with one of our nutritionists. Maybe you have a specific health condition like help with whatever your health goals are. I'm sure we can help you. And now you can say fifteen percent. We offer individual appointments in person by phone or skype. If you're really busy this time of year you can also purchase the appointment and use it at a later date for more information go to weight and wellness dot com. As I mentioned earlier all of our new tricky products are also fifteen percent off all week. Naqui products are manufactured in the United States. Aner independently tested by third party. Enjoy the sale online at neutral key dot net. That's N. U. T. R. I K. E. Y. Dot net or in person at one of our seven twin cities locations. Thank you for listening to dishing up. Nutrition and enjoy this podcast. Welcome to dishing up nutrition with licensed nutritionists and Dietitians from nutritional weight and wellness. We explain the connection between what you eat and how you feel stay tuned for practical real life solutions for healthier living through real food nutrition slowdown too fast. You got to make the last. Just kick him down cobblestone fun and feeling well morning to dishing up nutrition brought to you by nutritional weight and wellness. I WANNA share an interesting fact from the American Cancer Society. Excess Body weight is linked to eight percent of all the cancers. The American Cancer Society reported that the link between obesity and cancer risk is clear actually excess body fat increases your risk for several types of cancers including colorectal cancer breast. Uterine kidney pancreatic at Safa. Gio Cancer's good morning listeners. I am Melanie Beasley a registered and licensed Dietitian and because I had breast cancer Several years ago. I'm always on the lookout for the latest research about cancer prevention and the treatment joining me as our co host. This morning is Caroline Hudson who's also registered and licensed Dietitian and has been working in the field of nutrition for a very long time. She has a wide range of employment opportunities and diverse clientele. I think she's very wise Dealt with a variety of health issues In fairly recently about three weeks ago caroline add hip replacement surgery because she wants to keep up with her mother who eggs the lake superior trails and I forgot to mention that. Her mother is ninety two years old and loves to hike. I think that's fantastic. I kinda WANNA be her. Yeah she loves a Kayak too crazy. Good Carolyn. You had hip surgery just three weeks ago. Yes yeah and you're already back to work. You're looking good looking spry thank you. How did you so quickly? Oh yeah you know I R? I went back to work almost Earlier this week so just a little over two weeks. in recovery so I feel like I'm doing great. I even walk without my cane. If I'm not out on those icy icy patches of roadway or whatever but Minnesota the challenge. Yeah but we have a great morning today. Don't we do? Hopefully all of our listeners. Here in Minnesota will be able to enjoy this weekend so good morning. Everyone Good Morning Melanie. Good morning to all of our listeners. And I'm really happy to be here this morning You know I I think I recovered really well. Because I was even more diligent with the way I eat on more than normal. You know mutually pretty pretty good but I didn't you know after right. I didn't have any processed food anemone sugar. I really limited by carbs because the carbs gluten things like that now pasta and all of that they really cause inflammation in my body and many people's body. I ate a lot of protein and a lot of vegetables and of course really high quality protein and up to my supplements. I started taking more mega threes. So a mega threes help decrease that inflammation. I took more magnesium and added the injury and surgical support formula to my regimen and that formula contains really crucial micronutrient nutrients like vitamin C. The B. Vitamins Zinc Vitamin E. Glucose Amino and MSN and it's supports ports. Cellular Health Joint Health cartilage tendons ligaments. All of those things are important. My hip surgery. I mean they're they're like cutting into you and cutting parts out so you need all of those things and the other thing is. I made sure I got adequate sleep. I even took a little time off work before the surgery and had a little bit of a vacation so I just really concentrated me and I mean we're talking how `bout You know all the medications that they give you in the hospital and I thought it was fascinating that you were saying. They came in with anti nausea. You're like Nope I'm good. They came in with stool softeners. Nope I'm good. They came in with so that is so impressive. They didn't like it too much because they had already broken. Open the blister packs or whatever they're in and they said well we have to throw them away and I said well that's okay. Just throw them away. I don't I don't need that I don't want it so great. I love that So both let's go back to topic both cancer and obesity are serious health risks. Let's look at some data about the increased rate of obesity. The National Adult Great in two thousand sixteen was almost forty percent. This is even sadder that child obesity rate was just under twenty percent nationwide so obesity has increased by seventy percent over the past thirty years for adults and children by eighty. Five percents crazy. What does that mean in reality? It means four out of ten adults over. The age of twenty are considered obese. Carolyn O. That's just oh then the thought of that is just you know. Are we headed? Yeah where are we headed? And we see every day but You know it's really scary. So the American Cancer Society estimates that forty eight hundred new cancer cases are diagnosed each day each day. That's nearly five thousand cases daily so the lifetime probability of being diagnosed with cancer is slightly more than one out of three people. Wow how that's really scary. So researches found that about five percent of cancers in men and about eleven percent of cancers in women can be attributed to excess body weight however the connection between weight and cancer can be quite complicated so some studies suggest that on the risk for some cancers if he'd appear to be more for people who are overweight as a child or as a young adult so. I think this is really alarming because as you just said over the past thirty years the obesity rate for children has increased by eighty five percents. So where are we headed? Where and you know I love. I love where we're going in our society when it comes to decreasing fat shaming and decreasing The all of the the love your body as its as it is and I love that however we have to look a little deeper in. Are you putting your health at risk? Because that's really what's important here. Loving yourself is fantastic and But we WANNA look at. What is the risk factors attributed to obesity? And when I think back to my elementary school days it really was very rare to have more than Really one overweight child and class but today teachers tell us that many children need classroom are overweight or obese. And you have to ask. Does this mean as these children are aging that they're at a higher cancer? Risk It could go very high so that. That's the scary place. Yeah it really is so listeners. You might be wondering. So how does obesity actually cause cancer? So let me see if I can explain this a little bit so we all understand. The risk You are taking. If you're carrying extra body fat. You know many people who are overweight frequently. Stop looking in the mirror you know. That's not very comfortable right or they refused to be weighed or they you know they. They won't way themselves and they won't themselves at the doctors. I don't want that lecture Yeah No of course not or maybe. These people stop shopping for clothes until they lose some weight. A man like I hear that I'm not gonNA shop because I need to lose some weight and we've all exactly but do they lose the weight. Unfortunately that just doesn't happen and as Dietitians. We've heard it all right now but I don't think most people realize that extra body fat is really increasing. Their risk for cancer perhaps to really seriously Understand a about losing weight. Many people who are overweight or obese half to realize the results from these decades now of research it's involving millions of people and this research clearly shows the link between being overweight or being obese and getting cancer. So what I want you to realize. Is that being overweight or obese is much more serious than just how you look how you look in the Mirror. Of course of course once again How could be in a way cause cancer? Let's look at the biochemistry for better understanding our listeners. Fat Cells make extra hormones more growth factors and inflammation. And when you have extra fat is specially around the liver pancreas heart and kidneys the fact consistently sends out messages to the rest of your body. Let's talk more about this when we come back from break. It's time you're listening to dishing up nutrition brought to you by nutritional weight and wellness a study conducted. Seventeen years ago by the American Cancer Society found after studying nine hundred thousand American adults for sixteen years that most obese women had a sixty two percent increase risk for dying from cancer than the women of normal weight. The increase for obese men was fifty two percent higher risk. Today we want to explain. Why extra weight increases the risk of developing cancer? We'll be right back. Well welcome back to dishing up nutrition before we get back to our topic today. I WANNA share with our listeners that we have an exciting new class starting in March. It's called cooking basics and kitchen tips sell. There are so many benefits of cooking at home. Of course including better how slimmer waistlines thicker wallets and the list of course goes on but I've had a lot of clients who don't Cook at home and are actually pretty scared. So let's not have this be intimidating anymore. Join us for this ninety minute. Class to gain some healthy and delicious culinary inspiration to get you back in the kitchen and truly in charge of your health in this demonstration class. So you're gonNA actually see people cooking right love us. We are going to ditch the drive through and the Deli counter and learn how to prepare those tasty meals the weight and wellness way so enjoy delicious gluten dairy free samples why you actually learn some time saving treks for easy weekday meals and take back control of your food major health and your health of course so these classes we'll have one on March tenth in North Oaks. These are from six thirty to eight one on March eleventh and Maple Grove and March twelfth in Saint. Paul and the price is only thirty nine bucks so great great class so I highly encourage you all of you listeners. Out there who are intimidated in the kitchen to calm and join us for those glasses. I'm GONNA take it. I WanNa oh I love it so I wanNA share some other really thought. Provoking facts from the Center for Disease Control and Prevention most types of cancer associated with overweight and obesity have increased. That's really interesting. While other types of cancer have decreased from two thousand five to two thousand fourteen so the types of cancer That are not associated with overweight cancer with with overweight. So let's look at the biochemistry for that aren't don't do. I have that right here. That is It's interesting that the other cancers have actually decreased but the ones associated with obesity have increased. Yes I sitting. Cancers associated with overweight obesity were up to seven percent. Yes so The types of cancer that have not are not associated with overweight. They're down by thirteen percent and I think that's because of our interventions or our treatment plans types of cancer that are associated with overweight and obesity. Were up by seven percent and that that makes sense to right so the types of cancer associated with overweight and obesity. They were There thyroid cancer. Breast Cancer Liver. Gallbladder pancreas ovarian uterine kidney and one. I didn't really know. Is that multiple myeloma cancer of the blood. Yeah I didn't realize that one was so yep and before break we were talking about the biochemistry In for a better understanding and we were talking about how fat cells make extra hormones more growth factors and inflammation so it kind of makes sense. Those obesity cancer's going up. And when you have extra fat especially around your liver your pancreas your heart your kidneys. The fat constantly sends out messages to the rest of the body and these messages often increase cell growth or increase chemical reactions in the cells and can influence the reproductive cycles. Think of it this way. this extra body. Fat Acts like a boisterous loud mouth telling the other cells what to do. And if there's too much body fat than the loud mouth fat cells send out messages to damage the other cells and you should definitely get rid of those loud mouth fats bossy cells on WANNA protect ourselves from that damage. Yes so the key takeaway here. Is that fat cells change the actual natural environment inside our body so these extra fat cells can then release a variety of chemicals that can make the cells next to them act differently and they often become cancerous. Yeah it seems that frequently. On dishing up nutrition we are talking about inflammation right and the direct connection to many types of health problems That is also true when explaining how extra body fat can lead to cancer you know. Basically when there are more fat cells in the body specialized immune cells. Go to the areas where there's more fat with a specific job of removing dead and dying fat cells sort of the the garbage collectors. The process of these immune cells cleaning up the dead and dying fat cells actually can lead to inflammation and the inflammation causes a chain reaction causing the cells to divide and over time. The risk of these cells becoming cancerous increases. So what Melanie? Just described is known as the inflammatory response. So when the immune cells or we can call them the cleaning company. Maybe if you WANNA talk about him that way they go out to clean everything up and they release chemicals known as Cytokines so cya. Pines actually are not good. They're not the good guys. Because they encourage the cells to divide more rapidly and that builds up cells and can lead to this cancer growth. Yeah in the fat cells release significant amounts of toxic estrogen The more fat cells the more excess estrogen will be released and we refer to this toxic estrogen which can lead to estrogen dominance which is also a big risk factor for hormone driven cancers. Melanie I can't guy had a jump in here just this week. I was listening to a podcast on cancer in this. Podcast was primarily about the reduction in mortality rates due to the progress in treatment. So we've already kind of talked about that so Treatment things have 'cause our Or rate of dying or mortality rate from cancer to go down but they went on to expand that You know the information points clearly to die playing a very critical role especially in well. Guess what prevention. Yes say that again diet I clearly is key is playing a critical role. They also went on to point out that although the mortality rate of breast cancer has actually decreased the incidents again and this is really important the incidence of cancer breast cancer especially has gone up especially in postmenopausal women so and they guess what they did. They pointed to both obesity and our use of hormones. That are significant factors in increasing this incidents. And you know I. This is why I love our menopause survival seminar. 'cause we discuss this biochemical process in very easy layman terms so people can understand what's actually happening with those hormones in this excess toxic estrogen that can cause The cells in the uterus and the breast to divide uncontrollably and lead to cancer formation so thinks time it's our bray. I'm for another brain. You're listening to distant dishing up nutrition. We're discussing the link between obesity and cancer oncologist. Dr Joyce slinger land from the University of Miami said everyone's heard of the obesity effect on heart disease and diabetes and now beginning to understand that cancerous is just as break. We'll be right back at the end of a busy day. It can be tough to get motivated to get out the door for another obligation and once you cozy at home. Who wants to go back out? But you still want to work on ways to feel better and nutritional weight and wellness can make that easier right. Now they're popular balanced foods for balanced moods classes available online. So you can balance your time to this class. Shows you how to use real food to reduce negative moods increase energy improve memory and manage stress. And did I mention it's delicious? Get the same breakthrough coursework taught by the expert and nutritional weight and wellness. But from your home and on your schedule and had a feel better with the balanced foods for balanced moods class and do it in your slippers and sweatpants sign up today go to weight and wellness. Dot Com and register in snap. It's online learning from nutritional weight and wellness. That helps you balance your time to go to weightandwellness DOT COM. What are you waiting for Welcome back to dishing up nutrition. I encourage you to look ahead on your calendar to April because the weekend of Friday April twenty four th through Sunday April twenty six. We are offering our weekend weight and wellness seminar. So this is a perfect class for you to take to learn how to have more energy less inflammation improved memory and focus because a series of classes teaches you to eat real food and balance many pass. Clans have reported that it was truly life changing for them. So if you're going to get ahead of cancer and heart disease you need to take your food choices seriously out with that was processed foods and the sugar in with all those real foods that We were designed to eat her body's love real foods so time we offer our weekend wellness and our weight and wellness seminar. We have people actually flying in or driving in to spend the weekend air fine with us. Yeah in Minneapolis and Saint Paul in the Metro area and even Many nurses take these theories together because Nurses can earn fourteen point. Four continuing ED credits. That's a lot that continuing education credits and you have so much fun. So check out our website at weight and wellness DOT COM or call. Six five one six nine three four three eight to get your answers to any questions. You may have over and over class. Participants are always saying that. This is the best seminar they've ever attended. I hear the words. It changed my life all the time. Which is fantastic so before we went to break. We're of course talking about the more fat. You have the more estrogen that you have so often times. Those that are diagnosed with breast or uterine cancer. Have of course high levels of estrogen so this excess fat cells. Those excess fat cells actually release that excess estrogen into the body. That's not necessarily good thing right now. So when we are doing nutrition therapy with women who have signs of that high estrogen or sometimes we call that estrogen dominance we help them learn how to detox or eliminate those toxic extra jains. That's a mouthful this morning. One simple way to eliminate those toxic estrogens is to have a normal bowel move. Now we're going there. That's more aren't ways once a day so when people are constipated. Those toxic estrogens are recycled and not eliminated. So Melanie I think we have to go and explain a little bit more. What is constipation? I have a lot of clients that think. It is okay if they have one b. m. once a week. Yeah and they have always been like that. Yeah so they think it's normal right More you know even just every couple of days you know We have a lot of bowel movement. Commerce don't we do? Sometimes our clients are Oh. I've never talked about this and I'm like I do all day. I'll be okay. This is okay. So you know another solution of course having this regular ball movement every single day. Of course if you don't have one a day you're constipated so listeners. Take note of that. So it's real food. Real food can be a solution to help with that detoxing. Excess estrogen so eat a variety of vegetables with every single meal. Even breakfast even breakfast. I know most people are really. Oh can I do them my crew for breakfast value cam but we really encourage you some Broccoli or Kale or something. Mike that those cruciferous vegetables Broccoli Kale Cauliflower Brussels sprouts And Spinach those are really good at helping US detox those estrogens and of course we women we encourage women and men to cut out the sugar and the processed foods those process carbs so they can lose weight so when they're losing weight they're losing fat cells and then they have less estrogen circulating in their body. This is another reason that you don't want to be on a crash diet right. You know people go on these crash diets and they drop their weight rapidly. They you have to think about your body's releasing a lot of toxins and estrogens rapidly in sometimes it overloads the body So when you're doing it in such a way that's Maintenance way of living and it's a little slower than people are used to with these crash diets. But you're not overloading. The body by losing you know tremendous amount of body fat in one really quick crash diet. Yeah and then we gained it right back. Yeah not good I think our discussion about sugar and process carbs leads right into talking about how insulin and insulin resistance can lead to an uncontrollable cell division which can then lead to cancer in our nutrition for weight loss classes. We TEACH ABOUT INSULIN RESISTANCE. Because many overweight or obese people have increased levels of insulin in their blood and they usually tend to have insulin resistance. What causes the pancreas to put out all that extra inch insulin? What is the extra insulin trying to control? Well when people Eat extra sugar. A process carbs. The role of extra. Insulin is to control that person's blood sugar and push the glucose into their cells for energy. That's how it's supposed to work. Insulin is really the carrier of blood. Sugar Glucose in the higher the blood sugar more carriers. We need right And that leads to a lot of insulin so when people have extra insulin from eating too many process carbs and sugar. They can develop insulin resistance. Which actually is if you think about it. This is like a coding over the cell receptors. Every cell has specific sal receptors right doorways doorways and insulin builds up and body fat bills up because those insulin receptors are blocked. Then they can't get the insulin or can't get the energy the glucose into the south or energy where it's supposed to be so. How DOES THAT EXCESS INSULIN? In the body increase the risk of cancer so again excess. Body fat and excess. Insulin in the body can lead to something called. Insulin like growth factors said these. Insulin like growth factors. Send a message to the cells to divide more rapidly both excess insulin and insulin like growth factors can encourage this uncontrollable cell division and promote the development of cancer. So I want to recap how being overweight then can cause cancer. I all fat cells make extra hormones and extra growth factors called in Sunlight. Growth factors also hormones and growth factors. Tell cells in our body to divide more often and the rapid division of cells increases the chance of cancer cells being produced when these damaged cells continue to divide this cell division can then lead to the development of a tumor. So I have to jump in here Melanie I don't know if you know this but I I did have melanoma. Oh years ago and it was interesting because of course I go to the dermatologist. Every year I you know was you know. Sun Loving person. Avid sailor sail. You know you know five days a week for most of my life. I didn't know that either your so interesting anyway. I ended up with melanoma my leg and I spotted this little. Look like a freckle to me. You know longtime ago and But all of a sudden it started changing in shape not good so I took a picture of it and then couple months later took another picture of it and right away I thought. Oh that's not good that. Of course I had it checked out and the biopsy and everything and it did come back as melanoma but my point is that was that wrap ED cell growth leading to malformed. Yeah thing wasn't a tumor per se. It was it was a melanoma. I guess you know one in the same. I guess because it's still cancer but you'd be on the lookout you know this is. This is important stuff you don't ask. Minnesotans were covered up. Yeah bring right right. So here's a real startling fact about one. Fifth of cancer deaths in the. Us Are associated with obesity. Researchers have found that the fat and animals are more likely to develop cancer. Then lean animals really affect your pets. Yep so sadly cancers in fat animals grow faster and larger and spread more quickly and are more resistant to treatment so unfortunately this research also pertains to overweight and obese people so overweight and obese people get more cancer and dime more often from cancer than people with less body fat. When you have to ask why are animals? Why are pets getting more overweight? Because their rapidly growing so they're eating table scraps right mice. No We'll talk more about that when we come back. But if you're feeding your animals table scraps and they're getting obese. You have to look at what you're eating. Yep exactly so. You're listening to dishing up nutrition earlier in the show. We mentioned that forty percent of women are considered obese. Another thirty two percent of women are just overweight and research has found a link between obesity and cancer. Interestingly Sav Research found that losing weight fast may actually encourage cancer growth. We talked about that for cancer protection and nutritional weight and wellness. We see the wisdom of eating high quality real food to lose weight. Our nutrition for weight loss plan is not a quick fix plan. It was never designed to be. It was designed to teach people the nutrients needed for their best health classes. Start the week of March twenty third. And we'll be right back. Welcome back to dishing up nutrition. The Week of March twenty third through March twenty. Sixth we are offering our nutrition for weight loss series at all seven metro locations and also online when it is convenient for you so if you sign up by March sixteen you can save fifty dollars with our early bird. Discount people really enjoy these classes and love. How much better they feel eating right foods. The right foods are very. It's very very powerful so next week. On dishing up nutrition join Leeann shelby as they discuss the microbiome. It's GONNA be fascinating. Yes and how it actually affects your health if microbiome is a new word for you don't be scared off because they will put it in terms that everyone is going to be able to understand. Yeah that's A. It's a buzz word but I think it's played around with an when people are talking to understand it. It can be really complexity. And they'll break it down More our listeners after reading pages and pages of research to put together for this radio show I like the words and the wisdom of one of our researchers jam sing Sing Slinger Land Another Co author of Cytokines obesity and cancer published in the two thousand thirteen annual review of medicine in her research she said in an ideal world the data on obesity and cancer would be the last straw needed to inspire obesity prevention efforts especially aimed at youth. We all have these overweight children. Now and These obese children are going to grow up into obese adults and we're going to have a greater burden of cancer. It's it's sad. Oh and think about that. That was in two thousand thirteen. Yeah so some people say oh. That's little old research but it's only gotten worse. It's gotten worse though. That should hold up through a a wake-up call so at nutritional weight and wellness. All of us all of the Dietitians and nutrition and nutrition realized that losing weight in our high stress and of course vary sugar laden. Culture is different and very very difficult. But it's also very very creative. Call what do you mean by Sugar? Laden? Let's talk about that so that's not just like cookies cake and ice cream and all of that. That's those highly processed carbs or just processed foods. I say anything that comes in a box or frozen you know other than maybe frozen vegetables. That are just vegetables or fruit. Yeah those says chips even yeah chips. Any of that stuff. Pasta Popcorn pizza too much potato too much rice corn all of those starchy veges and starchy processed foods. The best carbs of course to have our vegetable carbs. I love when we have clients that say well. I eat. Vegetables ate potatoes and corn. Yeah yeah data's and corn. Those happened to be those starchy ones. So thinking in terms of losing weight if you lost eighty pounds this year and then eight pounds next year. I know that doesn't sound like a lot. Took people that really WANNA lose a lot of weight An eight pounds the following year. In three years you would be. What about twenty five pounds at least lighter and that steady weight loss with high neutrons from real food is truly the best solution so again back to what? Mel said earlier. Slow easy progress towards that weight reduction. None of this fast you know but we definitely see more than twenty five pounds a year. I have a guy and twelve weeks. She's she lost fifty But that was okay. Cause slow and steady slow and steady So perhaps losing weight fast may be a very good short term fix for you but we believe that is not the answer for good health so we need to focus on supporting your body with quality food. That is the answer for long Term Health. And really that is our. That's our goal is to live long and strong and feel. Well go down quick in the end you know. We don't WANNA be miserable. Appealing out in pain inflammation and agony. We went to live long and strong live. So as DIETITIANS NUTRITIONISTS. We know that presenting the cold hard facts about how being overweight or obese increases. Your cancer. Risk doesn't necessarily help you change your behavior regarding your food choices you make. It's not just about instilling fear and nutritional weight and wellness. We believe that. Change your eating behavior or your lifestyle. You have to reach an inner knowing about how risky eating and lifestyle behavior affecting your long term health. You may know what to do It's not all about knowing it's about doing what makes change happen when you reach that level of knowing and then and only then will nutrition therapy. Help you change your personal behavior. Yeah Melanie I have a bit of a client's story here so You know I have clients that. Come to me well and I'm sure you do till and say my doctor told me I need to lose weight To avoid getting whatever XYZ or getting sick But they don't listen they don't want to change. They don't connect the dots between getting sick. And even how to do it. Yeah well that's true. True Yeah so I have. One client was diagnosed with diabetes. Didn't change a thing because his he's he was told. Just adjust your medication. You just continue to eat whatever you want. But his blood sugar kept going all over the place so again He kept rationalize this pretty soon. Guess what. He had one of the complications of diabetes. He had neuropathy did that. Change his behavior. No I couldn't believe it. So and so. Unfortunately you know. By the time he came to me you know he was really really miserable. It wasn't until he really felt the neuropathy and started losing some of his function and strength in his hands in his arms that he finally got it and did what you're saying here it's not about knowing it's about doing so sometimes it takes a lot more it really does and You know it can be something as simple as a simple recipe and it doesn't have to be fancy. One of the things that I love to do is I'll heat up the oven and I will have and you can even buy pre chop vegetables. Most grocery stores now through Toss Him with our favorite Bacon Fat. But you can use anything. You know avocado oil coconut oil. Whatever you toss it those vegetables and put him in oven for three fifty bake until you stick a fork in him. Pull those out. The oven is hot. The pan is is already dirty now. You dumped those vegetables in a bowl and I just plop down proteins at might be tops. It might be fish. A whole bunch of the that on that cookie sheet or that pan. Stick it in there at Cook. That till it's done now you've got a week's worth of food real food not difficult Well I do even better than that. I call it my sheet Pan Recipes. And we've got a couple of those on our website rather great. I put a sheet pan like a you know with a lip on it. You know of Jellyroll Pan. I think is the proper terminology for that. I put my parchment paper down. Make sure it's all big and kind of overflows. That and I put my vegetables and my protein on. They're all at one time. At one time I season it up. Just a little bit could just be salt and pepper last night. I did salmon with a little bit of butter and garlic and put that all over By vegetables I think I I had spare guess and some Broccoli and a few those small red potatoes and then salmon unless listeners. This is a woman recovering from replacements. So it is easy. It was easy I could even live that she picked out of the oven which has been a little bit of a trek. I've had to have people come over and get my big pots autumn my a lower lower cabinets that I didn't think about it because it kept bend over for six weeks but anyway she pan. Recipes are wonderful so I encourage you to Google that And just We're almost out of time here so So I it's been fun. It's been fun chatting with you about this and I hope our listeners. Walk Away with understanding that our goal nutritional weight and wellness is to help each and every person experienced better health through eating real food. It's simple it's a powerful message. Eating real food is life changing. Thanks for listening today. Have a wonderful day. And thanks for listening to dishing up nutrition. If you enjoy this podcast please share your favorite episode with a friend or leave a review on Itunes stitcher or iheartradio. The content and opinions expressed are those of the hosts or presenters they are not intended to diagnose treat cure or prevent disease product. Statements have not been evaluated by the FDA.