Healthy Eating with Liz Gober

19
May

The Connection Between Inflammation and Cancer

Inflammation is the body’s own defensive way of healing itself. When you have an injury or illness with an infection your body sends fresh blood to the infected area. The area usually swells, is warm, and may be red. This is a signal to us that we have an infection and should watch and safeguard the area. Sometimes, and especially if the body is in a weakened state of immunity, this inflammatory process can become chronic which can lead to permanent changes such as arthritis. Auto-immune diseases and their treatments can also increase your risk for developing cancers since auto-immune diseases are characterized by chronic inflammation. Inflammation is something that cancer cells love having around; all that extra blood and oxygen are two things that cancer cells thrive and grow on. Chronic inflammation can also affect your immune system taking away your ability to fight inflammation. Armed with this knowledge there are things we can do as individuals to help reduce chronic inflammation. Eating a diet rich in colorful fruits and vegetables, containing phytonutrients, leafy greens, fatty fish containing Omega 3 fatty acids, healthy fats from nuts and seeds and spices like turmeric, and ginger. Keeping ourselves calm and getting...
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15
May

Indulging in Jazz Fest

This is a little off the subject of cancer but I felt compelled to share this with you… I live in New Orleans and have attended the New Orleans Jazz and Heritage Festival for many years. Everyone goes to the festival for the music of course, but they also go for the food. I can remember years ago how I too loved the food at Jazz Fest. Most of the dishes are loaded with flavor and spice, the standards that have made New Orleans cuisine loved by so many. Over the years though, and especially when the weather is hot I have had a difficult time eating festival food. I think the reason is, oddly enough, the same reason it tastes so good…it’s fried, or breaded, is saucy and spicy. That food no longer sits well in my stomach, specially when the weather is hot, and its hard to find healthy options at the festival. In my style of eating I practice the 80/20 rule. I eat 80% really healthy food and 20% thoughtfully chosen but a bit more indulgent foods. I decided to employ that rule at the festival and over the course of the weekend, thinking that I...
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13
May

Saturday Chopped Salad

Here is a recipe I got from Clean Eating Magazine’s June 2017 issue. It’s packed with vegetables and is nutrient dense. The secret is to chop the vegetables into small pieces so that you get a variety of flavors and textures in every bite, to quote them.
01
May

Spotlight on Colorectal Cancer

Colorectal cancer is one of the most common cancers contracted in the United States. 90-95% of all colorectal cancers are adenocarcinomas. This cancer begins in cells that make and secrete mucus. These cells are contained in glandular tissue. Hence the root name, adeno which means gland and the word, carcinoma, refers to a malignant tumor. Most of these cancers begin in small skin-like protrusions known as polyps. Usually, these are not cancerous however the more they are ignored and allowed to grow they can become overgrown and become cancerous. 25% of people over the age of 50 have polyps. As your body’s cells die off they are supposed to be replaced by fresh new cells. Sometimes when old cells die off they don’t leave the body but remain and form a tissue mass or tumor of malformed cells. If these masses begin to grow they can cause obstructions and or get into the blood stream and lymphatic system and spread. Once a diagnosis of Colorectal Cancer is made it is important to know what stage or degree of severity it is. Stage 1 is an early stage. Cancerous cells are found in the muscular layer of the colon wall but...
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21
Apr

Fresh Tomatoes with Pesto Dressing

Considering my article this week, I thought I’d share a recipe that I found many years ago that is a go to when tomatoes are at their peak in summer. I simply slice them about a half inch thick, lay them on a platter and drizzle them with this beautiful green pesto dressing, and sprinkle on some toasted pine nuts. The deep red of vine ripened tomatoes contrasted with this rich green sauce just sings of summer.
21
Apr

Spotlight on Prostate Cancer

Prostate cancer is the second most common cancer in American men. In simple terms, cancer is a disease characterized by abnormal cells growing and invading normal cells in the body. Prostate cancer is an overgrowth of abnormal cells in the prostate gland. It usually grows at a slow pace but in some cases can grow rapidly. In early stages, men usually have no symptoms. One in seven men or about 14% of men will develop prostate cancer in their lifetime. Thankfully new treatments have been developed to fight this disease therefore only 1 in 38 will die from this cancer. Nutrition can play an important role in both preventing and fighting prostate cancer. Research has been done and there are foods that are rich in vitamins and minerals that are said to reduce your risk of developing prostate cancer. Tomatoes are high in Lycopene which could have a protective effect against developing prostate cancer. Many studies have shown that high levels of Lycopene in the blood are linked with a lower risk of prostate cancer. Lycopene is most effective when consumed in it’s natural form, meaning in food rather than supplements. It is especially potent in cooked tomatoes. Eating a...
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14
Apr

Silky Cauliflower Soup

Studies suggest that regular consumption of vegetables from the cruciferous family, which include cauliflower, broccoli, and cabbage, may reduce the risk of several types of cancer. A major prospective dietary study conducted in Europe found a reduced incidence of a type of lung cancer common in male smokers and reduced cancer of the upper digestive tract among people who regularly (every day) ate cauliflower and cabbage. A second U.S. study showed a lower incidence of a type of lymph node cancer with higher vegetable consumption. Cruciferous vegetables contain beneficial compounds called glucosinolates that are broken down into cancer-fighting byproducts when digested.
14
Apr

The American Institute for Cancer Research, A Group That Gets It!

The American Institute for Cancer Research has a beautiful website that contains all sorts of amazing information about the foods you should consume to fight cancer both directly and indirectly. It’s amazing but even today with a diagnosis of cancer many physicians don’t believe that what we eat directly affects the way our bodies react to these substances. How can an intelligent doctor not see the correlation between what we consume and how our bodies react? It truly baffles the mind. There is, however, a new breed of physician that realizes the importance of what we consume and how these foods directly affect our ability to fight the everyday bombardment we encounter in the form of chemicals, air pollution, drugs, and other factors in our environment that make us vulnerable to cancer. There’s a section on how to reduce your risk of cancer by making small but permanent changes to your lifestyle. The site also shares the latest research on cancer treatment and prevention for specific types of cancer. I highly recommend this website for breaking down these foods and what they do to help prevent and arrest the development of cancer cells from forming.
07
Apr

White Bean, Potato and Kale Stew

This is a hearty but light soup that has Italian influence in the combination of flavors it provides. The potatoes and beans give it richness and body even thought the liquid in the soup is water. You may substitute chicken broth or vegetable stock for the water of you want added richness. I found this recipe in a new cookbook I just got from the editors of Martha Stewart Living. At just 33 calories, one cup of raw kale has: Nearly 3 grams of protein. 2.5 grams of fiber (which helps manage blood sugar and makes you feel full) Vitamins A, C, and K. Folate, a B vitamin that’s key for brain development. Alpha-linolenic acid, an omega-3 fatty acid.
07
Apr

Foods and Supplements that Make the Most of your Skin, Hair and Nails

To have glowing skin, strong nails and shiny hair, don’t necessarily think of beauty products for the answer. Think about the health of your skin, nails and hair from the inside out. There are some delicious foods that contain substances that support the health of your skin, nails and hair and you should know what they are… Strawberries and Kale Both high in Vitamin C, an antioxidant that protects skin from oxidative damage. It also speeds up the healing of bruises and wounds. Other good sources of Vitamin C are papaya, peppers, broccoli, Brussels sprouts and pineapple. Almonds are rich in Biotin, a B-complex vitamin that helps prevent hair loss and keeps hair shiny and strong. Balancing intake of biotin with foods hight in pantothenic acid, (Vitamin B5) is thought to be especially helpful to hair, skin and nails. Other foods that contain biotin are mushrooms, avocado, sweet potato, lentils and chicken. Brown Seaweed is rich in a compound called fucoxanthin, which protects the skin from cellular damage and wrinkle formation and may prevent sun-induced skin cancer. Seaweed is also rich in minerals and vitamins that encourage hair growth and health. Fucoxanthin is also found in seaweeds such as kombu,...
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Liz Gober

CBTB Nutrition Advisor
Liz's Blog

Hi I’m Liz Gober, your wellness consultant/health coach for Cancer Below the Belt. Kelly asked me to become involved with Cancer Below the Belt because he understands how crucial good, sound nutrition is in preventing and/or healing from cancer. He was inspired by the transformation I made in my own life and health from studying nutrition, applying those principles and literally watching my body change for the better day by day. It was during that training that I also found out the sad truth about the foods we buy in supermarkets. Most of what comprises the aisles in the center of the grocery store are shelf stable, partially or fully prepared (food-like substances) that provide calories, but not very much nutrition for those consumed calories. Large agricultural farms are growing so much corn, wheat and soybeans that they need to find various ways to market them. Companies who process these crops then make products that contain all sorts of substances that enhance the different qualities of the food, such as taste, texture, mouth feel, crunch, etc.. They reshape it and repackage it and voila, it seems like a different food but it’s only been changed by the name and additives that are added. If a label contains more than 5 ingredients it’s overly processed. Be cautious about what you buy. You have the power, as a consumer to choose not to buy these unhealthy products, and if enough people exercise this power those products will eventually disappear.

Tip of the day? Stick to the aisles on the outside of the supermarket. It’s there you will find the fresh fruits and vegetables and foods that require refrigeration, (not additives), to keep them hydrated and fresh.

As your wellness consultant/health coach, I will be submitting a weekly recipe for your pleasure and most importantly for your health.

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