Saturday, October 14, 2017

Fighting cancer through nutrition update 10-14-2017

Fighting cancer through nutrition update 10-14-2017

It has been 4 years since I wrote about trying to beat stage 4 colon cancer by changing my lifestyle and eating habits. I just reread my 2013 blog and there are some very good links to informative sites.
I have adapted my diet slightly over the years and I have been asked to share some examples of what I eat. The biggest change is that I am no longer as concerned about the alkalinity of what I eat. I have also stopped taking supplements. It has been 2 years and my blood work is still perfect without them.  I am still trying to stay under 50g of carbs a day. My weight has remained in the 165 area. All of my scans and blood work have been clean, so obviously something is working.

It is sometimes easier to list what you should not eat, so here is a list of foods to avoid.

Everything with processed sugar or artificial sweetener
Everything high in natural sugars (read the labels)
Processed anything
All soda
Bread
Pasta
Rice
Grains
Beans
Potatoes
Nuts and seeds (some Keto diets include these. I think they are too high in carbs. 100g fits in the palm of your hand.)
Milk
Cottage cheese (again some diets recommend this)
Yogurt (read the label. Massive amounts of sugar)
Fruit (with the exception of avocados. A good source of healthy fat.)
If you have cancer, you want to avoid all kinds of sugar.
Wine

Mixed drinks
Most beer


This is a link to the a list of the foods I eat. If it does not open for you, I would be happy to send you an e-mail with the spreadsheet. dament2@frontier.com



My meal plan.

For breakfast I drink coffee. I try to only eat within an 8 hour period every day. Fasting for the other 16 hours is actually part of the program. When your body starts burning fats instead of carbs, you will find that you will not get hungry or have cravings. Once a week I have bacon and a cheese omelet for brunch. Eggs are good for more than breakfast food.

I pretty much eat the same thing for lunch every day. On the weekend I make a large batch of cabbage salad using a whole head of green cabbage, a head of celery less the leafy part, 1/2 of a sweet onion, all finely chopped, I add hot pepper flakes, ground black pepper, granulated garlic, olive oil and apple cider vinegar. I mix it up and store it in an airtight container in the fridge. Every morning I mix the salad with either wild caught salmon (from a can) (fresh is also good) or shredded baked chicken or pork. I also add mayo on the day. I take this to work every day and still look forward to eating it. Sometimes for something different, I will roll sliced meat, cheese and spinach together and dip them in mustard. It is better to slice your own roasted meat if you can. Luncheon meat is suspect. Have you ever seen a chicken big enough to have created the size of the white meat loaf at the deli?

For dinner I usually have some form of meat or fish with a spinach salad or vegetable. On Fridays I sometimes make an omelet pizza. I fry enough mozzarella to cover the bottom and sides of a non-stick pan. Let it cool and then transfer it to a cast iron skillet to use as the crust. Add 6-8 scrambled eggs, cheese and whatever pizza toppings are handy and bake it on the grill or in the oven. Tomato sauce has too much sugar so just go with tomato slices (yellow tomatoes do not have sugar)

https://www.dietdoctor.com/low-carb/alcohol

To wrap this up I would like to point out that this is a healthy diet even if you do not have cancer. You need to feed your body what your cells need to keep them healthy, so they can keep you healthy. Sugar is really bad for you on so many levels.

Stay Happy and enjoy your friends and family while you can.

Best wishes.
Doug Mackenzie


















Thursday, March 17, 2016

Lady Justice




This is a link to great video of us mounting Lady Justice on the top of the Madison County Courthouse.

https://www.youtube.com/watch?v=8ILd7bCeTPw

Tuesday, December 31, 2013

Doug’s Diet, an attempt to beat cancer through nutrition.


I have Colon Cancer.

I have been attempting to fight the cancer through diet rather than Chemotherapy this time around and have been on the diet since February of 2013. In the first 10 weeks I lost 60 pounds and still weigh in at around 165 pounds today. (This was my weight when I graduated from U of F) I have been asked by several people to share my diet with them. The following is a description of how I settled on this diet and links to my research and resources.

I started a variation of a Ketogenic diet in February of 2013 with the hope that I could starve the malignant tumor that had metastasized to my liver. (Only four years after my Chemo treatments.) The scans at that time, showed the tumor to be 5 cm with undefined edges (a bad thing). The oncologist wanted me to come in immediately for treatment, but I had just started a move (The World Made Straight) http://www.imdb.com/title/tt2420166/fullcredits?ref_=tt_cl_sm#cast
as the prop master and could not walk away from the project. (The knowledge of the tumor made it a little difficult to concentrate on the movie for the first several days I can tell you.) In a way, being on the movie helped me cope. I was working 14 to 18 hours a day and really did not have time to think about it. One of the hardest things was avoiding the abundant amount of food that was on set that I could no longer eat.

After 10 weeks on the diet, the tumor had reduced in size to be 3.5 cm and had very defined edges. The surgeon was able to remove it completely and six months after the surgery, a PET scan showed no signs of it’s return. Another benefit of the diet is that I am no longer on high blood pressure medication, my sleep apnea is gone and I no longer snore. Even though I eat a high amount of fat, my cholesterol levels are perfect.

This site helps to define what a Ketogenic diet is and what it can do for you. http://www.ketogenic-diet-resource.com/ketogenic-diet-plan.html 

These are other sites that have good explanations of how the diet works.

I have been looking into nutrition as a cure since being diagnosed in 2009, but after surgery (removal of the sigmoid section of my large intestine) I opted for the more traditional method of treatment. I was told that without Chemo, there was only a 30% chance that the cancer would not return and with Chemo there was a 70% chance of being cancer free for 5 years.  My experience with Chemo was not a pleasant one. But that is a different story.

There is enough literature about nutrition out there to keep you reading 24/7 for the rest of your life. With the help of my Father, an avid researcher and someone who has personally survived cancer through diet, we focused on two simple theories for starters. Cancer thrives on sugar and Cancer likes an acid environment. (Some Doctors will argue against the “thrives on sugar” statement, but look up how a PET scan works and draw your own conclusion.)

The plan was to find foods with low to no carbohydrates that became alkaline when digested and that are high in good fats. This involved cross-referencing dozens of lists. We discovered that different lists gave different values and that some foods like lemons and grapefruit are acid, but become alkaline when digested and other foods like dairy, are alkaline but go acid in your system. This is a list of Alkaline and Acid forming foods. I have no idea what the numbers mean, but the higher the number, the more alkaline or acid the food is.

This site gives some good examples of the carbohydrate values in some foods. It is always best to compare apples to apples, so when you research carb values, always use the “per 100g” setting.

You can search this site for the carb value of different foods. You can subtract the dietary fiber number from the total carbohydrate number, but keep an eye on the sugar value. For example, red tomatoes have a carb count of 4g per 100g. 1g of dietary fiber and 3g of sugar so when you subtract the dietary fiber, red tomatoes are very low in carbs, but almost all sugar. Yellow tomatoes however, have 3g of carbs per 100g, 1g of dietary fiber and 0g of sugar.

This link is to a book that is an easy read about the Ketogenic diet. The last half of the book contains recipes for low carb meals.

We decided that I would start with a very simple plan to begin with. It can be overwhelming trying to figure out what to eat when you look at everything all at once. For the first 10 weeks, I limited my diet to combinations of; wild caught Alaskan salmon in can and steak forms, raw spinach, avocados, asparagus, zucchini, cucumbers and shrimp. I use a lot of olive oil and coconut oil. As your body starts to burn fats instead of carbs, you need to increase your good fat consumption.

I would grill the salmon steaks, asparagus, zucchini and shrimp, make salmon salad and stew out of the canned salmon and big salads from the spinach, avocados and cucumbers.  Most spices are good for you, so spice it up. That being said, processed salt, sugars, artificial sweeteners and any chemical you cannot pronounce (and some you can) are to be avoided. Yes that means all sodas and most juices.

After four weeks on the diet, I had lost 40 pounds. I also experienced memory issues and discovered that your body needs some forms of salt to keep the synapses firing. I started adding alkalizing salts
into my food preparation and after two weeks the memory issues had cleared up.
I am also taking a handful of supplements twice a day.



These are links that describe what each supplement does for you.

Omega 3

Vitamin C

Colon Health

Vitamin K2+D3
http://www.dedicatedtohealth.com/heart-health/vitamin-k2-and-d3-and-how-they-impact-your-nutrition-bones-and-heart-by-dr-stephanie-king-in-pasadena-ca
Resveratrol

Astaxauthin

B-12

Alpha Lipoic

Vitamin E

Advanced D

CoQu 10

Omega 3 Krill Oil

Folic Acid

Selenium

Lycopene

In conclusion, I am still on the diet, with the addition of cheeses, organic meats and Bud Select 55 (a beer with only 1.8 g of carbs per can verses the 12 g in most beer). My weight has stabilized at 165 and I have a lot of energy.

Good luck to you and I hope this information is beneficial


Doug Mackenzie

Sunday, September 29, 2013

Creating outdoor public space

Over the past few years, I have helped create several public spaces for the town of Marshall NC.

The design and construction of a mobil stage.

Funded by the NC Rural Center as an economic development project.






                                                      The stage folds up for transport.



Is ADA compliant.


And doubles as a picnic shelter.

The design and construction of two picnic centers.

Funded by grants through Lowes and the Parks and Rec Trust Fund.


The pour.


An inconvenient pause.
I had a tumor removed from my liver. Related to the colon cancer.


Back to work. Three days out of the hospital.


The first picnic center.




The completed second center.



Center in use.

The construction as a volunteer using volunteers of the new playground.

Funded by grants from the Parks and Rec Trust fund and BYO Playground equipment.




The "Spinny Thing" by far the most popular item in the playground.

The design and construction of an interactive welcome sign, located at the entrance to the Island Park.


If you stand in the right place and line up the courthouse, you will see all of the other buildings that were there in 1920.

Do to health related issues, I have recently resigned as Chair from the Marshall Parks and Rec Advisory Board. 








Wednesday, April 3, 2013

Strike Two


As some of you may know, my cancer has returned and is now in my liver and possibly my lungs. I found out four days before starting as prop master on a movie ("The World Made Straight" http://www.imdb.com/title/tt2420166/fullcredits?ref_=tt_cl_sm#cast ).
The doctors wanted me to come in immediately for a PET scan and a biopsy. I told them I was apposed to biopsies (I believe they release the cancer cells into your system) and that I could not come in until I was finished with the movie in mid April. Instead I have gone on a strict variation of the Ketone diet. http://articles.mercola.com/sites/articles/archive/2013/03/10/ketogenic-diet.aspx
The theory is that cancer feeds on sugar - glucose that is produced by carbohydrates (and sugar of course). By cutting carbs from your diet, your body starts burning fat as its energy source instead. Apparently cancer cells, for some reason, can not survive on a fat diet and die. The trick is not eating any carbs and eating good fats that will fuel your healthy cells. The other important thing to watch is your PH level. The ketone diet will drop your PH levels, so I have been taking lots of supplements including Alkalinity Salts. In a previous blog I stated that salt was bad for you. I was wrong. It is the highly processed salt that is bad. Unfortunately, most processed food is full of the bad salt. Even sea salt is bad if it is processed. The body has a hard time processing the bad salts and puts them away as fat for a future time that never comes. If you use the Alkalinity salts, you can use as much as you like.
I will let you know how my tests turn out at the end of April.
P.S. Caffeine and Alcohol are also off the diet. #%$###

Monday, February 13, 2012

2012 Main Street Conference

I recently attended the 2012 Main Street conference in Clayton NC.

Clayton is a half hour southeast of Raleigh and has a population of around 16,000 people of mixed ethnicity. Their downtown business district was roughly the same size as Marshall’s and consisted of mostly single story buildings. I only noticed two empty storefronts in Clayton.

As I walked along Clayton’s Main Street, I took a rough inventory of the types of businesses that were represented there. To my surprise, they had four beauty salons and four barbershops that all seemed to be thriving. One of the barbershops was packed full of customers at 9:00 pm on a Thursday night. There were also eight or nine restaurants. One of them was Peruvian. Not something you run across every day. There was a restaurant/bar call “The Flip Side” that was located on what would be Marshall’s Back Street and shared a building that had a storefront on Main Street. It was a good use of space and it was hopping.

Other businesses along Clayton’s Main Street were; a Fed-x Mail Boxes Etc, a trophy and engraving store, a sign shop, several floral shops, a gun store named “Trigger Happy”, a furniture store, a print shop, a hardware store, an office supply store, several coffee shops, a pizza parlor, a Dive that has specialized in Hot Dogs since the fifties, an Italian restaurant, a Steak House, a few offices and an open plaza with a questionable piece of artwork created by their Mayor for the conference. Oh and did I mention, plenty of on and off street parking?

I do not believe that there was anyone living in the Main Street business district, but they had historic neighborhoods one street off of Main in both directions. Clayton’s representative on our walking tour admitted that their local developers were still more interested in creating “Sprawl” than high density development in or near the city center.

The conference started with a welcoming speech by Clayton’s very enthusiastic and progressive Mayor. It was held in the auditorium of the old high school building whose age and architecture is almost a perfect match to Marshall’s old high school on the Island. Clayton acquired the old high school and elementary school buildings from their county, built an addition that connected the two and renovated them to become their Town Hall/ City Center. It was very nicely done.

Mitchell Silver spoke on the emerging trends for downtowns.

(Bear in mind that I am only summarizing the things that impressed me, and that I can remember, from the many lectures that I attended. This article is not meant to be a complete recording of what was presented at the conference.)

Mitchell presented a lot of data and statistics of which I recall very little. One of the points that stuck will me was the difference in Tax revenue comparing one acres worth of development in a subdivision verses one acres worth of development in a downtown infill project. The tax revenue from the subdivision averages $1700/acre/year. A four-story infill project generates an average of $250,125/acre/year. These are figures coming from a larger city than Marshall, but the percentage of difference in revenue would be the same.

Throughout the conference, it was stated over and over again that local governments and non-profits need to act as a business. They need to constantly consider the returns on their investments. It is very important to consider the long-term consequences of their current decisions. “Every action has a consequence and the choice of taking “no action” also has a consequence.”

Mitchell stated that the older a person is, the less open to new ideas they become. This can be a huge obstacle to overcome when introducing current trends to older boards.

According to Mitchell, the things that attract people to downtowns are; livability, walkability, multiple things to do, areas where they can watch and be watched and the experiences they come away with. More and more Baby Boomers and Generation Y’s (16 to 29 year olds) are gravitating to downtown living.

Liz Parham spoke on the “Economic impact of telling your story”

Truthfully, I thought this session was going to address telling the history of your community in such a manner that it would entice new families and businesses to relocate there. In reality, it addressed the issue of communication. Your “Story” is the clear message of what your group (planning dept, downtown development, local government, etc…) is currently doing and what it is you hope to accomplish. It is important to be able to control your own message. If you are not communicating you intentions clearly, someone (usually the media) will interpret them in a way you might not have intended. You need to know whom your message is intended for and the best way to communicate with that audience. One medium does not fit all.

Ross Rojek of GoLocalApps spoke about creating a mobile App for marketing your community to locals and visitors.

I think this is a great concept. The current tourist trend is to go somewhere and then look for things to do by using their smart phone. If they can find an App for your area, you can direct them to where you would like them to go.

Hilary Greenberg spoke on “After the recession; Strategies for Downtown recovery”.

Hilary said that it is important to choose projects that can really work. Stay away from the one huge project that is the make all/ break all. Focus on what you have and not on what you don’t. “Strengthen what you have.” Look into what has worked for someone else, but don’t copy. Make it yours. Have a vision. Create a database in order to track changes.

Ok, it was late in the day and my brain was full. It may be sad, but the thing I took away from this lecture was that when presenting your product/downtown to the masses, perception is more important than reality. If the masses believe that your downtown is the place to be, it will become the place to be.

It was made clear during the conference that the old adage “If you build it, they will come”, does not work. But it sounded to me, if you create an environment where people want to be and live, they will build it.

Greg Logan spoke on the next generation of Downtowns in NC.

Greg presented a ton of data.

Generation Y (16 to 29) are the upcoming generation who will make the biggest impact on the downtown’s of the future. 31% of Gen Y want to live in the city where the action is. “They are not just tech savvy, they are tech dependant.” They are interested in walkable, aesthetically pleasing areas. They want smaller but nicer apartments. “The Mini Cooper” lifestyle. Everything is there but in a smaller package.

Denise Ryan was a very inspirational speaker. Her concept was that you need more people downtown, regardless of their age, period. She stressed again that non-profits and local governments are businesses and that makes the planners, managers and board members part of the Marketing department. She said that the downtown should be treated as a great product that you have and should be marketed as such. “In marketing, it takes between 7 and 20 contacts before you make one sale”, so you cannot just put something on your website, sit back, and expect people to come running. “You have to know your target market as well as the geographic area of that market and focus on them.”

Denise emphasized the importance of gathering contact information from your potential target markets. “Have a data base.” She suggested ACT as a free source and was not in favor of excel spreadsheets.

“Your website should be your brand.” It should have an easy to use directory and its goal should be to get people to your downtown. It is very important that people know that when they get to your downtown, it is going to be easy for them to park. “Parking is every consumers fear.” Have a clear parking plan on your website and easy to follow parking signs in your downtown. Put easy to fill out forms on your website for volunteers and businesses interested in more information about your downtown. The easier you make it for them, the more information you will gather. Make your website fun.

Denise asked us to write down ten reasons why people should come to our downtowns. It was not as easy as you would think. Try it.

She said that once we figure out what those ten things are, they should be added to our websites and that one of the ten should be “to have fun” but that you should not promise what you cannot deliver. If your downtown is really boring…

All of the marketing that you do should be upbeat and exciting. She quoted, and I cannot remember from whom, “If you could set yourself on fire with enthusiasm, people would come from miles around, just to watch you burn.”

Keep track of the return on your investments when doing events. If the event does not generate business for merchants or hinders their operations, is it worth doing? If you do an event, make sure everyone knows it’s your event.

Denise said not to get overwhelmed. Pick three goals and stick with them. Stop comparing yourself to others and focus on what you have achieved. Keep an open mind to new possibilities. She suggested that you make one of your board members the “Minister of Fun” and it would be their responsibility to bring something interesting to every meeting.

Denise gave a handout with nine suggestions of how to get more people to your downtown. Use the four P’s of marketing. (Price, Product, Place and Promotion) Know your target market. Use the right tools and keep using them. Get a database if you do not have one. Love your marketing or leave it. Don’t promise anything you can’t deliver. WIIFM, WIIFM, WIIFM. (What’s in it for me? Your consumer, businesses, volunteers, board members, etc…). It’s still about relationships. And finally,

“Let your passion and enthusiasm show-they are your greatest assets.”

There are a few other interesting things that I came away with, but I cannot remember which session I learned them in.

It is important to manage your parking. The value of a parking space can be calculated by dividing the gross annual sales in the downtown by the number of parking spaces. The average value of a downtown parking space is between $17,000 and $30,000 per space.

You should track all of your volunteer hours at $18.18/hr.

Generation Y, volunteer more than any other group but they need a purpose or they won’t show up. You have to text them or use facebook or twitter to communicate.

Have an annual meeting to celebrate what you have accomplished.

The topics covered at the Main Street Conference could easily fill a semester’s worth of classes. I came away with a very full brain and a lot of good information.


Wednesday, January 19, 2011

Immortality check.

Immortality check.

As most of you know, I have pretty much lived my life as if I was bullet proof. I have done some incredibly stupid things and survived to talk about them. I have slowed down considerably but age has apparently not brought with it, wisdom.

I would like to share my latest near-fatal adventure with you, so that you might benefit from my mistake.

Four years ago, I started noticing small amounts of bright red blood in my morning constitutions. I looked up the possible causes for this phenomenon, and because it was bright red, settled on the likelihood of hemorrhoids’. Two years later, the blood was a regular event. Yes, I let it go on for almost two years without going to the doctor. It has to do with the “stupid” and “bullet proof” thing. That and the aversion to the idea of having a six foot rod shoved up my @&&. I was 48 and my insurance was not going to cover the procedure. I felt fine. I also knew that there should not be blood in my stool on such a regular bases.

I was able to stay awake for the colonoscopy and therefore saw first hand the reason for the blood. I had a 2” tumor in my lower large intestine. They took a biopsy and scheduled me for surgery. They removed a 12” section of my colon and luckily were able to reconnect it. (It was a possibility that they would have to install an external bag.) A biopsy of lymph glands from the area showed that I had stage three Colon Cancer. With stage three, the cancer has not yet invaded other organs.

(A side note for your post-surgical stay at the hospital. You have to ask for pain medication. You also need to ask for it before you think you need it because it will take the nurse longer than you think you can survive, to bring it to you.)

They installed a port in my chest with a tube running into the large vein in my neck. Apparently the Chemo drugs are so harsh, that they will destroy veins the size of the ones in your arms. After six weeks of recuperation from the surgery (a 12” incision in my abdomen), they proceeded to poison me.

My Chemo treatments consisted of two sessions every other week for six months; three hours in the “chair” at the office, and two days with a computerized pump that I got to take home with me. The type of Chemo treatment that I was getting was, one drug that increased the production of cancer cells (sounds crazy to me too.), and another drug that wiped out all rapidly reproducing cells. This is apparently why some people loose their hair.

Most of the way through the treatment, my body developed an allergic reaction to one of the chemicals and I went into shock. Luckily I was at the office when it happened. They had to put me on a different chemo drug. It came in pill form. The cost went from $7500 every other week, to $4000 every other week. Fourteen pills that came in the mail for $4000. They should at least send them via courier.

One in 19 or 20 people will develop Colon Cancer. If caught early enough, it is curable.

A colonoscopy is not a pleasant procedure, but it is much better than being gutted like a fish. It is your best chance to remove the polyps in their early stage and prevent them from becoming malignant tumors.

As you might imagine, I have done extensive research about cancer. Fortunately, a healthy body will take care of most types of cancers before they can take hold. Unfortunately, most of us do not have truly healthy bodies. The best thing you can do for you health is to eat the foods that will provide your cells with the nutrients they need and to avoid eating things that prevent it. This is way easier to say than to do. Here are a few things to be aware of:

-Salt enters your cells and prevents them from absorbing nutrients.

-Sugar does nothing for healthy cells and it feeds cancer cells.

-Chemical additives cause your liver to spend most of its time filtering chemicals out of your system and therefore not have the time to do its job, breaking down fats and creating proteins. Unfortunately, alcohol falls into this category.

-Most processed foods are high in salt, sugar and chemicals.

-Any kind exercise is better than no exercise.

A good web site for Colon Cancer information is, https://health.google.com/health/ref/Colon+cancer

Learn from my mistake, eat better, drink less, exercise more and get a colonoscopy.

Your friend

Doug Mackenzie