Thursday, May 27, 2010

Want to Kill Cancer with Simple Things in Your Kitchen? Use These Power Foods Daily

I hope you are doing great and enjoying this beautiful weather we're having here (for those who live in Vancouver. If you don't live here you gotta come out and visit! If you do come visit me at the training facility at #103-38 Fell Ave.)

We all have cancer cells forming (and dying thank you God) everyday in our bodies so what I want to share with you today is some simple things you can do nutritionally that will help kill those suckers off and nip them in the bud before they grow into a mass or tumor and potentially becoming a malignant cancer.

Thank God for all these wonderful things He's given us nutritionally to combat these suckers and most of it is right under our noses (or most accurately, goes in right under our noses hah!) I hope you enjoy.

I was recently reading an article in the May 2010 issue of Alive ( about foods that combat cancer and a number of them I've already been implementing so I thought you'd like to hear about them as well. It's an article by Matthew Kadey, MSc, RD, an Ontario-based dietitian and food writer. Visit him at

Cancer Busters: 10 Nutritional Heroes

*Note: Always choose organic when stocking up on your cancer-busting foods. Not only are certified organic products better for the environment, free from chemical sprays and genetically modified organisms, they also contain higher levels of nutrients and antioxidants.

There’s good news from a batch of recent studies. Findings suggest what we put in our grocery carts and on our dinner plates can slash the risk of several kinds of cancer

The following all-star foods can help protect you, head to toe, against cancer.


[Note: for those following my weight loss nutrition system, please limit these and other fruits to your Low GI and Higher GI days.]

Colon cancer, the second leading cause of male and female cancer-related deaths in Canada.

The Journal of the Science of Food and Agriculture reports antioxidant-loaded cranberries may prevent colon cancer by decreasing inflammation.

Try This:
In a medium saucepan, combine 1 1/2 cups (350 mL) fresh or frozen cranberries, 3 pears or apples, peeled and diced, 1/2 cup (125 mL) sugar, 1/2 cup (125 mL) dried cherries, and 1/2 cup (125 mL) water. Bring to a boil over medium heat and simmer for 15 minutes, stirring frequently. Serve over yogourt.


Uterine cancer, the most common cancer of the female reproductive organs.

Researchers at the Cancer Institute of New Jersey reported that increased intake of beta carotene and vitamin C, two potent antioxidants, may reduce uterine cancer risk in women. Kale is well endowed with both.

Try This:
Tear leaves off the stems of 1 bunch kale and cut into bite-size pieces. Spread pieces on a baking sheet. Toss with 2 tsp (10 mL) oil and sea salt to taste; bake for 12 to 15 minutes, or until just crisp. Enjoy as a healthy snack.


Breast cancer. According to the Canadian Cancer Society, one in nine Canadian women will develop breast cancer.

A 2008 study from Mount Sinai School of Medicine found the risk of developing breast cancer was 24 percent lower among women who had the highest intake of choline, a nutrient needed for normal cell function. One egg, specifically the yolk, contains roughly one-quarter the recommended daily intake.

Try This:
Place whole eggs directly on the barbecue grill over medium heat. Cook for about 10 minutes or until shell is golden brown all over. Peel and chop over a green salad.

Brazil nuts

Skin cancer. The rate of this disease continues to increase among Canadians.

Higher blood levels of antioxidant selenium may reduce skin cancer risk by about 60 percent, according to a 2009 study in Cancer Epidemiology, Biomarkers & Prevention. Brazil nuts are nature’s richest source of selenium.

Try This:
Place Brazil nuts in a heavy-bottom skillet and cook over medium heat, constantly stirring for 5 minutes or until the nuts are golden brown. Enjoy as a light snack.


[Note: for those following my weight loss nutrition system, please limit these and other grains and carbs to your Higher GI days.]

Pancreatic cancer, which has one of the lowest survival rates of all cancers.

A recent study in the American Journal of Epidemiology suggests people who consume two or more daily servings of fibre and whole grains such as quinoa have a lower risk of pancreatic cancer than those who consume one or fewer servings.

Try This:
In a saucepan, combine 1 cup (250 mL) apple cider or juice, 1/2 cup (125 mL) quinoa, and 1/2 tsp (2 mL) cinnamon. Bring to a boil, reduce heat, and simmer until liquid is absorbed, 10 to 15 minutes. Serve as a side dish with meals.


Prostate cancer, the most common cancer in Canadian men.

Edamame are young green soybeans endowed with genistein and daidzein. According to a 2009 study in the journal Nutrition and Cancer, these plant-based compounds mimic estrogen, reducing the risk of prostate cancer by up to 30 percent.

Try This:
Prepare 1 cup (250 mL) shelled edamame according to the package directions. Add to blender with 1/4 cup (60 mL) each plain yogourt and tahini, 2 garlic cloves, juice of 1/2 lemon, 1/2 tsp (2 mL) cumin, 1/4 tsp (1 mL) cayenne, salt and pepper to taste. Blend until smooth. Serve with whole grain crackers or crudités.

Green tea

Lung cancer, the leading cause of cancer death in Canada.

A 2009 analysis conducted by Chinese scientists found two cups of green tea daily reduced the risk of lung cancer by 18 percent. This ancient beverage contains, among others, a mighty cancer-fighting antioxidant, epigallocatechin gallate (EGCG).

Try This:
Allow your green tea to steep for about 5 minutes, so more EGCG ends up in your mug. Sip and enjoy!

Sunflower seeds

Bladder cancer. Smoking is the number one risk factor for this cancer since cancer-causing chemicals collect in the bladder.

A 2010 Australian study reported higher intake of vitamin E (at least 193 mg per day) may reduce the risk of bladder cancer by about 35 percent. Sunflower seeds, along with nuts and vegetable oils, are an excellent source.

Try This:
Add a generous helping of sunflower seeds to oatmeal, coleslaw, salads, baked
goods, and yogourt.

Sockeye salmon

Cancer of the esophagus, more common in men, is particularly deadly. Major risk factors include smoking, acid reflux, and drinking very hot beverages.

Scientists at the International Epidemiology Institute in Maryland discovered individuals who consumed the most vitamin D were less likely to develop esophageal and oral cancers. Sockeye salmon is brimming with the sunshine vitamin as well as omega-3 fat, another tumour tamer.

Try This:
In a large bowl, flake 1 can of sockeye salmon. Add 2 grated carrots. Mix in 2 chopped shallots, 1/2 cup (125 mL) oats, 1 Tbsp (15 mL) Dijon mustard, 2 tsp (10 mL) curry powder, 1 beaten egg, and salt and pepper to taste. Form into 6 equal-sized burger patties. Grill or pan-fry until hot, and serve on whole grain buns.

Broccoli sprouts

Stomach cancer. A diet high in salty and smoked foods boosts stomach cancer risk.

Broccoli sprouts are a stellar source of sulforaphane. This powerful antioxidant can fight Helicobacter pylori stomach infection, a significant risk factor for stomach cancer, says a 2009 study in the journal Cancer Prevention Research.

Try This:
For a peppery kick, add broccoli sprouts to sandwiches, salads, and soups.


If you've known me for any length of time or are one of my clients you probably know how much I enjoy adding spices and herbs to all my meals. I'll fill you in on more spices and herbs and the benefits they can offer you soon as they are SO powerful and a GREAT addition to your plate and wonderful for your palate! Until then enjoy these 4! Consume these and other spices and herbs liberally!

The spice rack can pack serious cancer-fighting punch

* Black pepper contains piperine, which may reduce the risk of breast cancer.
* Cayenne or chili powder contains capsaicin, which appears to prevent the growth of pancreatic cancer cells.
* Ginger contains 6-shogaol, which prevents the proliferation of cancerous lung cells.
* Turmeric contains curcumin, found to attack and kill esophageal cancer cells.

Have any foods you enjoy that are powerful cancer busters that are not listed above? Please share them with us as I'd like to implement them in my diet as well. Thanks for reading. Please post your comments and powerful cancer busters below in the comment section.

PS. Stay tuned for our next 30 Day Transformation Weight Loss Challenge packed with prizes for all participants and a grand prize for the winner and the one who refers the most people to the Challenge.

PPS. If you live in Vancouver, BC and want to experience some of the best rapid weight loss personal training that GUARANTEES you results or your money back, click the link below:

==> North Vancouver Personal Training

PPPS. Or if you live in North or West Vancouver, BC and want more of a group setting at a cheaper price than 1-on-1 personal training but still want to experience one of the best rapid weight loss fitness boot camps that'll help you get results fast and get you lean and strong like the ladies in the video below (check out the video if you haven't already it's hilarious), then please click the link below:

==> North Vancouver Boot Camp

==> Here's the video:

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Friday, May 21, 2010

"Do These 'Genes' Make Me Look Fat?"...It's All About Insulin

I hope you are doing awesome and having a great day.

It's been TOO long since I've sent one of my newsletters out and for that I apologize. Things at The Maker's Body have been BUSY to say the least as business has been great and clients are melting away the body fat. In fact, one client just recently reported to me that she's down 15 pounds since she started despite being super busy with work! Keep up the good MB!

But really that's no excuse as everyone's busy. So for that expect some top notched tips and strategies over the next few weeks that are going to help you achieve your weight and health goals! But remember you got to put them into practice for it to work :) (if only we could get results just KNOWING the stuff...boy that'd be nice. I would have probably achieved all my goals by now.) Enough of a side track lets get to the stuff that will change the way you look and feel.

Lately I've been reading this great book that one of my trainers lent me (thanks James!) called The Primal Blueprint by Mark Sisson ( and I wanted to share with you what he says to say about weight loss and how it can become SO SIMPLE when we understand one simple thing: controlling insulin.

When it comes to weight/fat loss it's all about INSULIN! Let me explain. If you've been struggling to lose weight this WILL really help in understanding what's going on.

Buckle up. [If I harp on any particular food you enjoy; there's no need to worry as I won't say you can never eat that food again (sounds like a mild form of torture) as you can enjoy ALL your favourite foods on your Cheat Day once per week. (For those who don't know the premise behind a Cheat Day its part of my Cheat Your Way Thin nutrition program and its necessary to keeping your metabolism elevated and your body in fat burning mode as strange as it works!)]

Natural Weight Management: Since plants AND animals are much more nutritionally dense than processed carbohydrates you will meet your nutritional needs in fewer calories than the typical SAD (Standard American Diet). Secondly, when you eat an ample amount of protein and fat it has been shown by food scientists to provide deeper and longer lasting satisfaction levels (satiety) than you get from a high carb diet. Finally, and the real kicker, when you consume fewer carbohydrates and, as a result, produce less insulin!, your hunger and cravings (caused by insulin removing glucose from the bloodstream after high-carb meals or snacks) [yup those can be a thing of the past if you want] will subside and you'll intuitively moderate your caloric intake.

"Essentially 80% of your ability to reduce excess body fat is determined by how you eat, with the other 20% depending on proper exercise, other healthy lifestyle factors and genetic factors."

When you trigger your genes to stop storing body fat and start burning it, as well as increase lean muscle tissue, you can lose one to two pounds per week. Mostly, your success depends on how aggressive you are in keeping dietary insulin levels moderated, thereby extracting more of your caloric needs from fat stores.

Unfortunately when we produce too much insulin over time, as happens when our modern diet is high processed carbs, several things go wrong. First, muscle and liver cells aren't able to store a whole lot of glycogen (stored form of glucose) so its easy to exceed storage capacity with a typical moderate-to-high-card modern diet. When your liver and muscles become filled with glycogen, any glucose remaining in the bloodstream that isn't used in "real time" by your brain or muscles gets converted into triglycerides in the liver and sent to fat cells for storage.

When blood insulin levels are high, those same fat cells store not only the excess glucose but the fat you ate at your last meal. Also, high insulin signals the fat cells to hold on to the fat and not release it for energy. If the pattern of high insulin-generating meals continues, fat cells swell up and we gain weight. Eventually, especially among people who don't exercise much, muscle and liver cells start to become insulin resistant (not good!), their receptors become desensitized to insulin's storage signals. Because inactive people are unpracticed at burning and inefficient at restocking energy from dietary nutrients, insulin takes ingested carbs and fats on a train, passing right through the liver, to their ultimate destination in fat cells!

Continuing this process can lead to severe obesity. Eventually even fat cells become resistant to further storage because we only have a fixed amount of fat cells. At that point, the body's last line of defense against glucose has maxed out. As a result, blood glucose toxicity and insulin damage occur - leading to even greater risk for diabetes, heart attack, blindness, the need for limb amputation and other disasters.

It really does come down to insulin and how we control it by the way we eat. In the next week I'll share more in this vein and what things YOU can do to help you get off the path leading to disaster. If you are one of my clients and are following my Nutrition System, you are controlling insulin and in fact using it to your advantage around workouts with your Prograde Workout drink and with your Cheat Day once day per week for the entire day.

On that note, I want to leave you with this recipe to try on either your Cheat Day or Higher GI Day (also part of the Nutrition System). It's a beauty!

Do you like pancakes on the weekend?

If so, I've got great news for you. You can have your cake and eat it too with this high protein Pumpkin Pancake recipe.

Thanks to Jay Hunter from Prograde Nutrition.

High Protein Pumpkin Pancakes


1 cup pumpkin puree (pure pumpkin, not pumpkin pie filling)
1 teaspoon cinnamon
Pinch of nutmeg
1 scoop of Prograde Protein (the Vanilla flavored, Stevia sweetened protein powder)
1/2 cup of whole wheat flour
2 teaspoons of baking powder


Combine the pumpkin puree, cinnamon, nutmeg, and protein powder in a small bowl. In another bowl, combine the flour and baking powder. Fold the pumpkin mixture into the flour mixture. If the mixture is too thick, thin with a little water.

Preheat a skillet over medium-high heat (use a little butter or coconut oil). Spoon the batter into the skillet. Cook until bubbles appear on the top and the edges look dry. Flip and cook until the second side is golden brown. Top with all-natural maple syrup if desired.

Super easy. Super tasty. Super healthy. And just in time for the weekend :)

Want 197 other delicious, fat-burning recipes for a whopping $4.95?


As an act of good will our friends at Prograde have put together a kick-butt fat-burning recipe book, and you can get all 197 of them for under 5 bucks. That’s a whole 2.5 cents per recipe.

It’s a one time payment and there is NO “catch”. 197 healthy and delicious (and EASY) recipes for under $5. That’s all there is to it.


PS. Stay tuned for our next 30 Day Cleanse Transformation Challenge packed with prizes for all participants and a grand prize for the winner and the one who refers the most to the Challenge.

PPS. If you live in Vancouver, BC and want to experience some of the best rapid weight loss personal training that GUARANTEES you results or your money back, click the link below:

North Vancouver Personal Training

PPPS. Or if you live in North or West Vancouver, BC and want to experience one of the best rapid weight loss group fitness boot camps that'll help you get results like MB above and get you lean and strong like the ladies in the video below (check out the video if you haven't already it's hilarious), then please click the link below:

North Vancouver Boot Camp

==> Here's the video:

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