I can't say enough about how incredibly effective simple mantras are, regarding food and exercise -even if you only say them inside your mind.
These two mantras are the ones I use. When I was learning to eat better I would say this one a couple of minutes before each meal:
"I control what I eat." Wasn't that simple?
I am a morning exerciser and my husband is an evening exerciser and he will generally only exercise if I exercise with him. Unfortunately that is usually around the time that my biorhythm (sp?) is on the lower energy side. This makes it exceptionally difficult to motivate myself to exercise. So during the day, off and on, I will say this simple mantra, "I AM exercising!"
It is very important that mantras be in the correct format to be effective. Here are some examples.
Incorrect: I am going to eat well.
Correct: I am eating well!
Incorrect: I am going to workout today.
Correct: I am working out!
It must be said as if you are currently engaging in that activity. And it must be said with enthusiasm!
You would be surprised at how big of an impact these mantras make, even if said a few minutes a day.
Saturday, November 13, 2010
Exercise and Back-up Plans!!!
"And when you're trying to get yourself up off the couch, having a plan B (like using an exercise DVD when rain dampens your enthusiasm for a power walk) makes you 20% more likely to become a habitual exerciser."
THIS is SO true! It's one of the best lessons I ever learned to become a regular exerciser. Right before ...I go to sleep each night, I plan out MULTIPLE exercises I can do the next day, as well as MULTIPLE times I can do them -since everyone knows that schedules almost never go as planned. If you plan for the unexpected you will exercise more regularly.
For example, today is Saturday. During the workweek I do my ball/roller/yoga/Qi Gong exercises in the morning and walking in the afternoon. Today I woke up too sore from yesterdays exercises to do them first thing today. So, I will do my morning exercises this evening when I am less sore. (I have a tendency to over-do my exercises, especially when starting new ones, so I really have to be careful to give my muscles a rest when they are telling me they need one).
David and I were going to go for a walk first thing this morning as well. But then, he decided that he was going to the boat store this morning instead. So I rescheduled our walk for when he get back.
I had alternate times picked out already so it was no big deal.
In the olden days, when schedule changes arose that impacted my exercise plans, I would of thought, "Oh well, now I can't do them, I will just have to wait until tomorrow". Which of course is just a cop out. It is MUCH harder to cop out when you have back-up plans.
THIS is SO true! It's one of the best lessons I ever learned to become a regular exerciser. Right before ...I go to sleep each night, I plan out MULTIPLE exercises I can do the next day, as well as MULTIPLE times I can do them -since everyone knows that schedules almost never go as planned. If you plan for the unexpected you will exercise more regularly.
For example, today is Saturday. During the workweek I do my ball/roller/yoga/Qi Gong exercises in the morning and walking in the afternoon. Today I woke up too sore from yesterdays exercises to do them first thing today. So, I will do my morning exercises this evening when I am less sore. (I have a tendency to over-do my exercises, especially when starting new ones, so I really have to be careful to give my muscles a rest when they are telling me they need one).
David and I were going to go for a walk first thing this morning as well. But then, he decided that he was going to the boat store this morning instead. So I rescheduled our walk for when he get back.
I had alternate times picked out already so it was no big deal.
In the olden days, when schedule changes arose that impacted my exercise plans, I would of thought, "Oh well, now I can't do them, I will just have to wait until tomorrow". Which of course is just a cop out. It is MUCH harder to cop out when you have back-up plans.
Monday, October 18, 2010
Elimination
Edgar Cayce was one of the best known medical intuitives who ever lived.
"Edgar Cayce (1877-1945) has been called the "sleeping prophet," the "father of holistic medicine," and the most documented psychic of the 20th century. For more than 40 years of his adult life, Cayce gave psychic "readings" to thousands of seekers while in an unconscious state, diagnosing illnesses and revealing lives lived in the past and prophecies yet to come."
http://edgarcayce.org/
I have read some of his work, mainly his Encyclopedia of medical remedies based on readings he did for people with such ailments.
A very strong pattern emerged from his remedies. And that was...elimination. As I learned more about healthy eating, I found out that elimination is so important, I would seriously list it in the top 3 of things to do to improve your health -improve your elimination.
The medical community states that "every body is different" when it comes to elimination and as long as you are going at least once a week (worst case scenario) but an average of once every three days, that is enough. That is so, so wrong. You should be going AT LEAST once a day.
Unfortunately all sugars, dairy, starches (sugar), wheat, and most meat, slow down the digestive and elimination process IMMENSELY. *
So the average person eats what? Meat, potatoes, cheese, bread, sugar -allllll day every day.
Most people do not know that my NUMBER ONE reason for not eating meat (other than fish) is due to how much it slows down my digestive/elimination mechanism.
It really is all about poo.
*The same foods that grind your elimination system to a halt are also the same foods that are inhibiting proper absorption of vitamins and minerals.
"Edgar Cayce (1877-1945) has been called the "sleeping prophet," the "father of holistic medicine," and the most documented psychic of the 20th century. For more than 40 years of his adult life, Cayce gave psychic "readings" to thousands of seekers while in an unconscious state, diagnosing illnesses and revealing lives lived in the past and prophecies yet to come."
http://edgarcayce.org/
I have read some of his work, mainly his Encyclopedia of medical remedies based on readings he did for people with such ailments.
A very strong pattern emerged from his remedies. And that was...elimination. As I learned more about healthy eating, I found out that elimination is so important, I would seriously list it in the top 3 of things to do to improve your health -improve your elimination.
The medical community states that "every body is different" when it comes to elimination and as long as you are going at least once a week (worst case scenario) but an average of once every three days, that is enough. That is so, so wrong. You should be going AT LEAST once a day.
Unfortunately all sugars, dairy, starches (sugar), wheat, and most meat, slow down the digestive and elimination process IMMENSELY. *
So the average person eats what? Meat, potatoes, cheese, bread, sugar -allllll day every day.
Most people do not know that my NUMBER ONE reason for not eating meat (other than fish) is due to how much it slows down my digestive/elimination mechanism.
It really is all about poo.
*The same foods that grind your elimination system to a halt are also the same foods that are inhibiting proper absorption of vitamins and minerals.
Profit
Some people I know will not even consider the possibility of truth behind information without a "repeatable double-blind study" to back it up. They throw their own intelligence, powers of observation and objectivity, their ability to deduct and use logic, and understand cause-and-effect, as well as their own personal "experiments" -away. This is unfortunate because in order to complete scientific studies, these studies have to be funded. And, more often than not they are funded by companies with agendas that are self-serving in increasing their profit margin and not necessarily on the greatest good for the greatest number of people. The sugar industry is probably number one, followed closely by dairy. Therefore, people who ONLY rely on studies for health information, are a lot more likely to make unhealthy food choices. Understanding the power of profit is very important for your health.
Monday, July 12, 2010
The Purpose of Pain
From a biological viewpoint pain and discomfort is an indicator that something is wrong and SHOULD BE AVOIDED.
When it comes to being healthy you should always "listen" to your body. Do not ignore the signs that your body is giving you.
If you get heartburn after you eat a certain food, or have to take acid reducers or antacides to be able to eat- that means you should not be eating that food. Unless you have actual "acid reflux" from an actual malfunction esophagus aparatus (I forget what it's called but you know what I mean) -THEN YOU SHOULD NOT BE EATING THAT FOOD.
If you get massive gas or bloating from a food that you eat -DON'T EAT THAT FOOD.
If you get stomach ache from certain food that you eat -DON'T EAT THAT FOOD.
If you get diahhrea or constipation from a certain food, even slight, -DON'T EAT THAT FOOD.
If after you eat a certain food you become excessively sleepy or excessively hyper -DON'T EAT THAT FOOD.
If you have to take lactic acid to digest certain foods -DON'T EAT THAT FOOD.
And if you can't figure out which food is causing you pain or discomfort you can find out in several ways:
#1.) For at least one week keep an "after eating" journal, where you write about any unusual symptoms of pain or discomfort related to what you ate. You will start to see patterns.
#2.) If you eat multiple things at one time, and can't tell for certain which one is causing it, then don't eat one for a week, and then the other for the next week, until you can deduct which one it is.
#3.) See a Naturopath who will be able to put you through extensive food allergy tests.
#4.) See a dietician to find out what are "known" aggravators of the digestive system.
#5.) Do research online about what foods are typically aggravators of the digestive system.
And to save you some time, I know from experience and research that there are two foods that cause pain and discomfort for most, if not all people.
-Dairy
-Wheat
Yep. Those would be the two biggies. No one will believe me at this point, but more on that later.
When it comes to being healthy you should always "listen" to your body. Do not ignore the signs that your body is giving you.
If you get heartburn after you eat a certain food, or have to take acid reducers or antacides to be able to eat- that means you should not be eating that food. Unless you have actual "acid reflux" from an actual malfunction esophagus aparatus (I forget what it's called but you know what I mean) -THEN YOU SHOULD NOT BE EATING THAT FOOD.
If you get massive gas or bloating from a food that you eat -DON'T EAT THAT FOOD.
If you get stomach ache from certain food that you eat -DON'T EAT THAT FOOD.
If you get diahhrea or constipation from a certain food, even slight, -DON'T EAT THAT FOOD.
If after you eat a certain food you become excessively sleepy or excessively hyper -DON'T EAT THAT FOOD.
If you have to take lactic acid to digest certain foods -DON'T EAT THAT FOOD.
And if you can't figure out which food is causing you pain or discomfort you can find out in several ways:
#1.) For at least one week keep an "after eating" journal, where you write about any unusual symptoms of pain or discomfort related to what you ate. You will start to see patterns.
#2.) If you eat multiple things at one time, and can't tell for certain which one is causing it, then don't eat one for a week, and then the other for the next week, until you can deduct which one it is.
#3.) See a Naturopath who will be able to put you through extensive food allergy tests.
#4.) See a dietician to find out what are "known" aggravators of the digestive system.
#5.) Do research online about what foods are typically aggravators of the digestive system.
And to save you some time, I know from experience and research that there are two foods that cause pain and discomfort for most, if not all people.
-Dairy
-Wheat
Yep. Those would be the two biggies. No one will believe me at this point, but more on that later.
Wednesday, June 30, 2010
Weight vs. Health
My main motivation in the "Sugar Experiment" was indeed to lose weight. Anyone who has been overweight knows there is amazing pressure to "look good" in society. You will rarely hear someone say, "I need to lose weight improve my energy, or, to sleep better at night, or, to decrease my risk of heart disease." No, it is usually for vanity reasons. As was the case with me. However, as I researched more about sugar I came to the realization, that sugar was exceptionally bad for you. In fact, I finally concluded that is at the same level of harm as rat poison. And for the 6 months I did not eat sugar, I resisted the tempation to eat it with two weapons: I called it rat poison, and I read the following list -rereading the top ten almost every day. You should try it. What I like best about this list, is that she cites a credible source for each of the 146 reasons.
146 Reasons Why Sugar Is Ruining Your Health
By Nancy Appleton, Ph.D.
www.nancyappleton.com
Author of LICK THE SUGAR HABIT and LICK THE SUGAR HABIT SUGAR COUNTER.
1. Sugar can suppress the immune system.
2. Sugar upsets the mineral relationships in the body.
3. Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.
4. Sugar can produce a significant rise in triglycerides.
5. Sugar contributes to the reduction in defense against bacterial infection (infectious diseases).
6. Sugar causes a loss of tissue elasticity and function, the more sugar you eat the more elasticity and function you loose.
7. Sugar reduces high density lipoproteins.
8. Sugar leads to chromium deficiency.
9 Sugar leads to cancer of the ovaries.
10. Sugar can increase fasting levels of glucose.
11. Sugar causes copper deficiency.
12. Sugar interferes with absorption of calcium and magnesium.
13. Sugar can weaken eyesight.
14. Sugar raises the level of a neurotransmitters: dopamine, serotonin, and norepinephrine.
15. Sugar can cause hypoglycemia.
16. Sugar can produce an acidic digestive tract.
17. Sugar can cause a rapid rise of adrenaline levels in children.
18. Sugar malabsorption is frequent in patients with functional bowel disease.
19. Sugar can cause premature aging.
20. Sugar can lead to alcoholism.
21. Sugar can cause tooth decay.
22. Sugar contributes to obesity
23. High intake of sugar increases the risk of Crohn's disease, and ulcerative colitis.
24. Sugar can cause changes frequently found in person with gastric or duodenal ulcers.
25. Sugar can cause arthritis.
26. Sugar can cause asthma.
27. Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections).
28. Sugar can cause gallstones.
29. Sugar can cause heart disease.
30. Sugar can cause appendicitis.
31. Sugar can cause multiple sclerosis.
32. Sugar can cause hemorrhoids.
33. Sugar can cause varicose veins.
34. Sugar can elevate glucose and insulin responses in oral contraceptive users.
35. Sugar can lead to periodontal disease.
36. Sugar can contribute to osteoporosis.
37. Sugar contributes to saliva acidity.
38. Sugar can cause a decrease in insulin sensitivity.
39. Sugar can lower the amount of Vitamin E (alpha-Tocopherol in the blood.
40. Sugar can decrease growth hormone.
41. Sugar can increase cholesterol.
42. Sugar can increase the systolic blood pressure.
43. Sugar can cause drowsiness and decreased activity in children.
44. High sugar intake increases advanced glycation end products (AGEs)(Sugar bound non-enzymatically to protein)
45. Sugar can interfere with the absorption of protein.
46. Sugar causes food allergies.
47. Sugar can contribute to diabetes.
48. Sugar can cause toxemia during pregnancy.
49. Sugar can contribute to eczema in children.
50. Sugar can cause cardiovascular disease.
51. Sugar can impair the structure of DNA
52. Sugar can change the structure of protein.
53. Sugar can make our skin age by changing the structure of collagen.
54. Sugar can cause cataracts.
55. Sugar can cause emphysema.
56. Sugar can cause atherosclerosis.
57. Sugar can promote an elevation of low density lipoproteins (LDL).
58. High sugar intake can impair the physiological homeostasis of many systems in the body.
59. Sugar lowers the enzymes ability to function.
60. Sugar intake is higher in people with Parkinson’s disease.
61. Sugar can cause a permanent altering the way the proteins act in the body.
62. Sugar can increase the size of the liver by making the liver cells divide.
63. Sugar can increase the amount of liver fat.
64. Sugar can increase kidney size and produce pathological changes in the kidney.
65. Sugar can damage the pancreas.
66. Sugar can increase the body's fluid retention.
67. Sugar is enemy #1 of the bowel movement.
68. Sugar can cause myopia (nearsightedness).
69. Sugar can compromise the lining of the capillaries.
70. Sugar can make the tendons more brittle.
71. Sugar can cause headaches, including migraine.
72. Sugar plays a role in pancreatic cancer in women.
73. Sugar can adversely affect school children's grades and cause learning disorders..
74. Sugar can cause an increase in delta, alpha, and theta brain waves.
75. Sugar can cause depression.
76. Sugar increases the risk of gastric cancer.
77. Sugar and cause dyspepsia (indigestion).
78. Sugar can increase your risk of getting gout.
79. Sugar can increase the levels of glucose in an oral glucose tolerance test over the ingestion of complex carbohydrates.
80. Sugar can increase the insulin responses in humans consuming high-sugar diets compared to low sugar diets.
81 High refined sugar diet reduces learning capacity.
82. Sugar can cause less effective functioning of two blood proteins, albumin, and lipoproteins, which may reduce the body’s ability to handle fat and cholesterol.
83. Sugar can contribute to Alzheimer’s disease.
84. Sugar can cause platelet adhesiveness.
85. Sugar can cause hormonal imbalance; some hormones become underactive and others become overactive.
86. Sugar can lead to the formation of kidney stones.
87. Sugar can lead to the hypothalamus to become highly sensitive to a large variety of stimuli.
88. Sugar can lead to dizziness.
89. Diets high in sugar can cause free radicals and oxidative stress.
90. High sucrose diets of subjects with peripheral vascular disease significantly increases platelet adhesion.
91. High sugar diet can lead to biliary tract cancer.
92. Sugar feeds cancer.
93. High sugar consumption of pregnant adolescents is associated with a twofold increased risk for delivering a small-for-gestational-age (SGA) infant.
94. High sugar consumption can lead to substantial decrease in gestation duration among adolescents.
95. Sugar slows food's travel time through the gastrointestinal tract.
96. Sugar increases the concentration of bile acids in stools and bacterial enzymes in the colon. This can modify bile to produce cancer-causing compounds and colon cancer.
97. Sugar increases estradiol (the most potent form of naturally occurring estrogen) in men.
98. Sugar combines and destroys phosphatase, an enzyme, which makes the process of digestion more difficult.
99. Sugar can be a risk factor of gallbladder cancer.
100. Sugar is an addictive substance.
101. Sugar can be intoxicating, similar to alcohol.
102. Sugar can exacerbate PMS.
103. Sugar given to premature babies can affect the amount of carbon dioxide they produce.
104. Decrease in sugar intake can increase emotional stability.
105. The body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch.
106. The rapid absorption of sugar promotes excessive food intake in obese subjects.
107. Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).
108. Sugar adversely affects urinary electrolyte composition.
109. Sugar can slow down the ability of the adrenal glands to function.
110. Sugar has the potential of inducing abnormal metabolic processes in a normal healthy individual and to promote chronic degenerative diseases.
111.. I.Vs (intravenous feedings) of sugar water can cut off oxygen to the brain.
112. High sucrose intake could be an important risk factor in lung cancer.
113. Sugar increases the risk of polio.
114. High sugar intake can cause epileptic seizures.
115. Sugar causes high blood pressure in obese people.
116. In Intensive Care Units, limiting sugar saves lives.
117. Sugar may induce cell death.
118. Sugar can increase the amount of food that you eat.
119. In juvenile rehabilitation camps, when children were put on a low sugar diet, there was a 44% drop in antisocial behavior.
120. Sugar can lead to prostrate cancer.
121. Sugar dehydrates newborns.
122. Sugar increases the estradiol in young men.
123. Sugar can cause low birth weight babies.
124. Greater consumption of refined sugar is associated with a worse outcome of schizophrenia
125. Sugar can raise homocysteine levels in the blood stream.
126. Sweet food items increase the risk of breast cancer.
127. Sugar is a risk factor in cancer of the small intestine.
128. Sugar may cause laryngeal cancer.
129. Sugar induces salt and water retention.
130. Sugar may contribute to mild memory loss.
131. As sugar increases in the diet of 10 years olds, there is a linear decrease in the intake of many essential nutrients.
132. Sugar can increase the total amount of food consumed.
133. Exposing a newborn to sugar results in a heightened preference for sucrose relative to water at 6 months and 2 years of age.
134. Sugar causes constipation.
135. Sugar causes varicous veins.
136. Sugar can cause brain decay in prediabetic and diabetic women.
137. Sugar can increase the risk of stomach cancer.
138. Sugar can cause metabolic syndrome.
139. Sugar ingestion by pregnant women increases neural tube defects in embryos.
140. Sugar can be a factor in asthma.
141. The higher the sugar consumption the more chances of getting irritable bowel syndrome.
142. Sugar could affect central reward systems.
143. Sugar can cause cancer of the rectum.
144. Sugar can cause endometrial cancer.
145. Sugar can cause renal (kidney) cell carcinoma.
146. Sugar can cause liver tumors.
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16. Ibid.
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18. Ibid.
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48. Cleave, T.:The Saccharine Disease: (New Canaan Ct: Keats Publishing, Inc., 1974).131.
49. Ibid. 132.
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52. Monnier, V. M. "Nonenzymatic Glycosylation, the Maillard Reaction and the Aging Process." Journal of Gerontology 1990:45(4 ):105-110.
53. Dyer, D. G., et al. "Accumulation of Maillard Reaction Products in Skin Collagen in Diabetes and Aging." Journal of Clinical Investigation. 1993:93(6):421-422.
54. Veromann, S.et al.”Dietary Sugar and Salt Represent Real Risk Factors for Cataract Development.” Ophthalmologica. Jul-Aug 2003 ;217(4):302-307.
55. Monnier, V. M. "Nonenzymatic Glycosylation, the Maillard Reaction and the Aging Process." Journal of Gerontology. 1990:45(4):105-110.
56. Schmidt A.M. et al. “Activation of receptor for advanced glycation end products: a mechanism for chronic vascular dysfunction in diabetic vasculopathy and atherosclerosis.” Circ Res.1999 Mar 19;84(5):489-97.
57. Lewis, G. F. and Steiner, G. “Acute Effects of Insulin in the Control of VLDL Production in Humans. Implications for Theinsulin-resistant State.” Diabetes Care. 1996 Apr;19(4):390-3
R. Pamplona, M. .J., et al. "Mechanisms of Glycation in Atherogenesis." Medical Hypotheses. 1990;40:174-181.
58. Ceriello, A. “Oxidative Stress and Glycemic Regulation.” Metabolism. Feb 2000;49(2 Suppl 1):27-29.
59. Appleton, Nancy. New York; Lick the Sugar Habit. (New York:Avery Penguin Putnam, 1988).
60. Hellenbrand, W. ”Diet and Parkinson's Disease. A Possible Role for the Past Intake of Specific Nutrients. Results from a Self-administered Food-frequency Questionnaire in a Case-control Study.” Neurology. Sep 1996;47(3):644-650 Cerami, A., Vlassara, H., and Brownlee, M. "Glucose and Aging." Scientific American. May 1987: 90.
62. Goulart, F. S. "Are You Sugar Smart?" American Fitness. Mar-Apr 1991: 34-38.
63. Ibid.
64. Yudkin, J., Kang, S. and Bruckdorfer, K. "Effects of High Dietary Sugar." British Journal of Medicine. Nov 22, 1980;1396.
65. Goulart, F. S. "Are You Sugar Smart?" American Fitness. March_April 1991: 34-38
66. Ibid.
67. Ibid.
68. Ibid.
69. Ibid.
70. Nash, J. "Health Contenders." Essence. Jan 1992-23: 79_81.
71. Grand, E. "Food Allergies and Migraine."Lancet. 1979:1:955_959.
72. Michaud, D. ”Dietary Sugar, Glycemic Load, and Pancreatic Cancer Risk in a Prospective Study.” J Natl Cancer Inst. Sep 4, 2002 ;94(17):1293-300.
73. Schauss, A. Diet, Crime and Delinquency. (Berkley Ca; Parker House, 1981).
74. Christensen, L. "The Role of Caffeine and Sugar in Depression." Nutrition Report. Mar 1991;9(3):17-24.
75. Ibid.
76. Cornee, J., et al. "A Case-control Study of Gastric Cancer and Nutritional Factors in Marseille, France," European Journal of Epidemiology. 1995;11:55-65.
77. Yudkin, J. Sweet and Dangerous.(New York:Bantam Books,1974) 129.
78. Ibid, 44
79. Reiser, S., et al. “Effects of Sugars on Indices on Glucose Tolerance in Humans." American Journal of Clinical Nutrition. 1986:43;151-159.
80. Reiser,S., et al. “Effects of Sugars on Indices on Glucose Tolerance in Humans." American Journal of Clinical Nutrition. 1986;43:151-159.
81. Molteni, R, et al. “A High-fat, Refined Sugar Diet Reduces Hippocampal Brain-derived Neurotrophic Factor, Neuronal Plasticity, and Learning.” NeuroScience. 2002;112(4):803-814.
82. Monnier, V., “Nonenzymatic Glycosylation, the Maillard Reaction and the Aging Process.” Journal of Gerontology. 1990;45:105-111.
83. Frey, J. “Is There Sugar in the Alzheimer’s Disease?” Annales De Biologie Clinique. 2001; 59 (3):253-257.
84. Yudkin, J. "Metabolic Changes Induced by Sugar in Relation to Coronary Heart Disease and Diabetes." Nutrition and Health. 1987;5(1-2):5-8.
85. Ibid.
86. Blacklock, N. J., "Sucrose and Idiopathic Renal Stone." Nutrition and Health. 1987;5(1-2):9-12.
Curhan, G., et al. “Beverage Use and Risk for Kidney Stones in Women.” Annals of Internal Medicine. 1998:28:534-340.
87. Journal of Advanced Medicine. 1994;7(1):51-58.
88. Ibid
89. Ceriello, A. “Oxidative Stress and Glycemic Regulation.” Metabolism. Feb 2000;49(2 Suppl 1):27-29.
90. Postgraduate Medicine. Sept 1969:45:602-07.
91. Moerman, C. J., et al. “Dietary Sugar Intake in the Etiology of Biliary Tract Cancer.” International Journal of Epidemiology. Ap 1993;2(2):207-214.
92. Quillin, Patrick, “Cancer’s Sweet Tooth.” Nutrition Science News. Ap 2000.
Rothkopf, M.. Nutrition. July/Aug 1990;6(4).
93. Lenders, C. M. “Gestational Age and Infant Size at Birth Are Associated with Dietary Intake among Pregnant Adolescents.” Journal of Nutrition. Jun 1997;1113-1117.
94. Ibid.
95. Bostick, R. M., et al. "Sugar, Meat.and Fat Intake and Non-dietary Risk Factors for Colon Cancer Incidence in Iowa Women." Cancer Causes & Control. 1994:5:38-53.
96. Ibid.
Kruis, W., et al. "Effects of Diets Low and High in Refined Sugars on Gut Transit, Bile Acid Metabolism and Bacterial Fermentation.” Gut. 1991;32:367-370.
Ludwig, D. S., et al. “High Glycemic Index Foods, Overeating, And Obesity.” Pediatrics. Mar 1999;103(3):26-32.
97. Yudkin, J and Eisa, O. “Dietary Sucrose and Oestradiol Concentration in Young Men”. Annals of Nutrition and Metabolism. 1988:32(2):53-55.
98. Lee, A. T. and Cerami A. "The Role of Glycation in Aging." Annals of the New York Academy of Science. 1992; 663:63-70.
99. Moerman, C. et al."Dietary Sugar Intake in the Etiology of Gallbladder Tract Cancer." Internat J of Epi. Ap 1993; 22(2):207-214.
100. "Sugar, White Flour Withdrawal Produces Chemical Response." The Addiction Letter. Jul 1992:4.
Colantuoni, C., et al. “Evidence That Intermittent, Excessive Sugar Intake Causes Endogenous Opioid Dependence.” Obes Res. Jun 2002 ;10(6):478-488.
101. Ibid.
102. The Edell Health Letter. Sept 1991;7:1.
103. Sunehag, A. L., et al. “Gluconeogenesis in Very Low Birth Weight Infants Receiving Total Parenteral Nutrition” Diabetes. 1999 ;48 7991-8000).
104. Christensen L. et al. “Impact of A Dietary Change on Emotional Distress.” Journal of Abnormal Psychology .1985;94(4):565-79.
105. Nutrition Health Review. Fall 85. Sugar Changes into Fat Faster than Fat.”
106. Ludwig, D. S., et al. “High Glycemic Index Foods, Overeating and Obesity.” Pediatrics.Mar1999;103(3):26-32.
107. Girardi, N.L.” Blunted Catecholamine Responses after Glucose Ingestion in Children with Attention Deficit Disorder.” Pediatrics Research. 1995;38:539-542.
Berdonces, J. L. “Attention Deficit and Infantile Hyperactivity.” Rev Enferm. Jan 2001;4(1)11-4
108. Blacklock, N. J. “Sucrose and Idiopathic Renal Stone.” Nutrition Health. 1987;5(1 & 2):9-17.
109. Lechin, F., et al. “Effects of an Oral Glucose Load on Plasma Neurotransmitters in Humans.” Neurophychobiology. 1992;26(1-2):4-11.
110. Fields, M. Journal of the American College of Nutrition. Aug 1998;17(4):317-321.
111. Arieff, A. I. Veterans Administration Medical Center in San Francisco. San Jose Mercury; June 12/86. “IVs of Sugar Water Can Cut Off Oxygen to the Brain.”
112. De Stefani, E.“Dietary Sugar and Lung Cancer: a Case Control Study in Uruguay.” Nutrition and Cancer. 1998;31(2):132_7.
113. Sandler, Benjamin P. Diet Prevents Polio. Milwakuee, WI,:The Lee Foundation for for Nutritional Research, 1951.
114. Murphy, Patricia. “The Role of Sugar in Epileptic Seizures.” Townsend Letter for Doctors and Patients. May, 2001.
115. Stern, N. & Tuck, M. “Pathogenesis of Hypertension in Diabetes Mellitus.” Diabetes Mellitus, a Fundamental and Clinical Test. 2nd Edition, (Phil. A:Lippincott Williams & Wilkins, 2000)943-957.
116. Christansen, D. “Critical Care: Sugar Limit Saves Lives.” Science News. June 30, 2001;159:404.
117. Donnini, D. et al. “Glucose May Induce Cell Death through a Free Radical-mediated Mechanism.”Biochem Biohhys Res Commun. Feb 15, 1996:219(2):412-417.
118. Allen S. Levine, Catherine M. Kotz, and Blake A. Gosnell . “Sugars and Fats: The Neurobiology of Preference “J. Nutr.2003 133:831S-834S.
119. Schoenthaler, S. The Los Angeles Probation Department Diet-Behavior Program: Am Empirical Analysis of Six Institutional Settings. Int J Biosocial Res 5(2):88-89.
120. Deneo-Pellegrini H,. et al.Foods, Nutrients and Prostate cancer: a Case-control study in Uruguay. Br J Cancer. 1999 May;80(3-4):591-7.
121. “Gluconeogenesis in Very Low Birth Weight Infants Receiving Total Parenteral Nutrition. Diabetes. 1999 Apr;48(4):791-800.
122. Yudkin, J. and Eisa, O. “Dietary Sucrose and Oestradiol Concentration in Young Men. Annals of Nutrition and Metabolism. 1988;32(2):53-5.
123. Lenders, C. M. “Gestational Age and Infant Size at Birth Are Associated with Dietary Intake Among Pregnant Adolescents.” Journal of Nutrition 128; 1998::807-1810.
124. . Peet, M. “International Variations in the Outcome of Schizophrenia and the Prevalence of Depression in Relation to National Dietary Practices: An Ecological
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125. Fonseca, V. et al. “Effects of a High-fat-sucrose Diet on Enzymes in Homosysteine Metabolism in the Rat.” Metabolism. 200; 49:736-41.
126. Potischman, N, et.al. “Increased Risk of Early-stage Breast Cancer Related to Consumption of Sweet Foods among Women Less than Age 45 in the United States." Cancer Causes Control. 2002 Dec;13(10):937-46.
127.Negri. E. et al. “Risk Factors for Adenocarcinoma of the Small Intestine.”
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128.Bosetti, C. et al. “Food Groups and Laryngeal Cancer Risk: A Case-control Study from Italy and Switzerland.” International Journal of Cancer, 2002:100(3): 355-358.
129. Shannon, M. “An Empathetic Look at Overweight.”CCL Family Found.” Nov-Dec.1993. 20(3):3-5.
130. Harry G. Preuss, M.D., of Georgetown University Medical School
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132. Allen, S. "Sugars and Fats: The Neurobiology of Preference." Journal of Nutrition. 2003;133:831S-834S.
133. Booth, D.A.M. etc al. “Sweetness and Food Selection: Measurement of Sweeteners’ Effects on Acceptance.” Sweetness. Dobbing, J., Ed., (London:Springer-Verlag, 1987).
134. Cleve, T.L On the Causation of Varicose Veins. “Bristol, England, John Wright, 1960.”
135. Cleve, T.L On the Causation of Varicose Veins. “Bristol, England, John Wright, 1960”.
136. Ket, Yaffe et al. “Diabetes, Impaired Fasting Glucose and Development of Cognitive Impairment in Older Women. Neurology 2004;63:658–663.
137. Chatenoud, Liliane et al. “Refined-cereal Intake and Risk of Selected Cancers in Italy.” Am. J. Clinical Nutrition, Dec 1999;70:1107-1110.
138. Yoo, Sunmi et al. “Comparison of Dietary Intakes Associated with Metabolic Syndrome Risk Factors in Young Adults: the Bogalusa Heart Study” Am J Clin Nutr. 2004 Oct;80(4):841-848.
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Nancy Appleton
P.O. Box 3083
Santa Monica
CA 90403
146 Reasons Why Sugar Is Ruining Your Health
By Nancy Appleton, Ph.D.
www.nancyappleton.com
Author of LICK THE SUGAR HABIT and LICK THE SUGAR HABIT SUGAR COUNTER.
1. Sugar can suppress the immune system.
2. Sugar upsets the mineral relationships in the body.
3. Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.
4. Sugar can produce a significant rise in triglycerides.
5. Sugar contributes to the reduction in defense against bacterial infection (infectious diseases).
6. Sugar causes a loss of tissue elasticity and function, the more sugar you eat the more elasticity and function you loose.
7. Sugar reduces high density lipoproteins.
8. Sugar leads to chromium deficiency.
9 Sugar leads to cancer of the ovaries.
10. Sugar can increase fasting levels of glucose.
11. Sugar causes copper deficiency.
12. Sugar interferes with absorption of calcium and magnesium.
13. Sugar can weaken eyesight.
14. Sugar raises the level of a neurotransmitters: dopamine, serotonin, and norepinephrine.
15. Sugar can cause hypoglycemia.
16. Sugar can produce an acidic digestive tract.
17. Sugar can cause a rapid rise of adrenaline levels in children.
18. Sugar malabsorption is frequent in patients with functional bowel disease.
19. Sugar can cause premature aging.
20. Sugar can lead to alcoholism.
21. Sugar can cause tooth decay.
22. Sugar contributes to obesity
23. High intake of sugar increases the risk of Crohn's disease, and ulcerative colitis.
24. Sugar can cause changes frequently found in person with gastric or duodenal ulcers.
25. Sugar can cause arthritis.
26. Sugar can cause asthma.
27. Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections).
28. Sugar can cause gallstones.
29. Sugar can cause heart disease.
30. Sugar can cause appendicitis.
31. Sugar can cause multiple sclerosis.
32. Sugar can cause hemorrhoids.
33. Sugar can cause varicose veins.
34. Sugar can elevate glucose and insulin responses in oral contraceptive users.
35. Sugar can lead to periodontal disease.
36. Sugar can contribute to osteoporosis.
37. Sugar contributes to saliva acidity.
38. Sugar can cause a decrease in insulin sensitivity.
39. Sugar can lower the amount of Vitamin E (alpha-Tocopherol in the blood.
40. Sugar can decrease growth hormone.
41. Sugar can increase cholesterol.
42. Sugar can increase the systolic blood pressure.
43. Sugar can cause drowsiness and decreased activity in children.
44. High sugar intake increases advanced glycation end products (AGEs)(Sugar bound non-enzymatically to protein)
45. Sugar can interfere with the absorption of protein.
46. Sugar causes food allergies.
47. Sugar can contribute to diabetes.
48. Sugar can cause toxemia during pregnancy.
49. Sugar can contribute to eczema in children.
50. Sugar can cause cardiovascular disease.
51. Sugar can impair the structure of DNA
52. Sugar can change the structure of protein.
53. Sugar can make our skin age by changing the structure of collagen.
54. Sugar can cause cataracts.
55. Sugar can cause emphysema.
56. Sugar can cause atherosclerosis.
57. Sugar can promote an elevation of low density lipoproteins (LDL).
58. High sugar intake can impair the physiological homeostasis of many systems in the body.
59. Sugar lowers the enzymes ability to function.
60. Sugar intake is higher in people with Parkinson’s disease.
61. Sugar can cause a permanent altering the way the proteins act in the body.
62. Sugar can increase the size of the liver by making the liver cells divide.
63. Sugar can increase the amount of liver fat.
64. Sugar can increase kidney size and produce pathological changes in the kidney.
65. Sugar can damage the pancreas.
66. Sugar can increase the body's fluid retention.
67. Sugar is enemy #1 of the bowel movement.
68. Sugar can cause myopia (nearsightedness).
69. Sugar can compromise the lining of the capillaries.
70. Sugar can make the tendons more brittle.
71. Sugar can cause headaches, including migraine.
72. Sugar plays a role in pancreatic cancer in women.
73. Sugar can adversely affect school children's grades and cause learning disorders..
74. Sugar can cause an increase in delta, alpha, and theta brain waves.
75. Sugar can cause depression.
76. Sugar increases the risk of gastric cancer.
77. Sugar and cause dyspepsia (indigestion).
78. Sugar can increase your risk of getting gout.
79. Sugar can increase the levels of glucose in an oral glucose tolerance test over the ingestion of complex carbohydrates.
80. Sugar can increase the insulin responses in humans consuming high-sugar diets compared to low sugar diets.
81 High refined sugar diet reduces learning capacity.
82. Sugar can cause less effective functioning of two blood proteins, albumin, and lipoproteins, which may reduce the body’s ability to handle fat and cholesterol.
83. Sugar can contribute to Alzheimer’s disease.
84. Sugar can cause platelet adhesiveness.
85. Sugar can cause hormonal imbalance; some hormones become underactive and others become overactive.
86. Sugar can lead to the formation of kidney stones.
87. Sugar can lead to the hypothalamus to become highly sensitive to a large variety of stimuli.
88. Sugar can lead to dizziness.
89. Diets high in sugar can cause free radicals and oxidative stress.
90. High sucrose diets of subjects with peripheral vascular disease significantly increases platelet adhesion.
91. High sugar diet can lead to biliary tract cancer.
92. Sugar feeds cancer.
93. High sugar consumption of pregnant adolescents is associated with a twofold increased risk for delivering a small-for-gestational-age (SGA) infant.
94. High sugar consumption can lead to substantial decrease in gestation duration among adolescents.
95. Sugar slows food's travel time through the gastrointestinal tract.
96. Sugar increases the concentration of bile acids in stools and bacterial enzymes in the colon. This can modify bile to produce cancer-causing compounds and colon cancer.
97. Sugar increases estradiol (the most potent form of naturally occurring estrogen) in men.
98. Sugar combines and destroys phosphatase, an enzyme, which makes the process of digestion more difficult.
99. Sugar can be a risk factor of gallbladder cancer.
100. Sugar is an addictive substance.
101. Sugar can be intoxicating, similar to alcohol.
102. Sugar can exacerbate PMS.
103. Sugar given to premature babies can affect the amount of carbon dioxide they produce.
104. Decrease in sugar intake can increase emotional stability.
105. The body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch.
106. The rapid absorption of sugar promotes excessive food intake in obese subjects.
107. Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).
108. Sugar adversely affects urinary electrolyte composition.
109. Sugar can slow down the ability of the adrenal glands to function.
110. Sugar has the potential of inducing abnormal metabolic processes in a normal healthy individual and to promote chronic degenerative diseases.
111.. I.Vs (intravenous feedings) of sugar water can cut off oxygen to the brain.
112. High sucrose intake could be an important risk factor in lung cancer.
113. Sugar increases the risk of polio.
114. High sugar intake can cause epileptic seizures.
115. Sugar causes high blood pressure in obese people.
116. In Intensive Care Units, limiting sugar saves lives.
117. Sugar may induce cell death.
118. Sugar can increase the amount of food that you eat.
119. In juvenile rehabilitation camps, when children were put on a low sugar diet, there was a 44% drop in antisocial behavior.
120. Sugar can lead to prostrate cancer.
121. Sugar dehydrates newborns.
122. Sugar increases the estradiol in young men.
123. Sugar can cause low birth weight babies.
124. Greater consumption of refined sugar is associated with a worse outcome of schizophrenia
125. Sugar can raise homocysteine levels in the blood stream.
126. Sweet food items increase the risk of breast cancer.
127. Sugar is a risk factor in cancer of the small intestine.
128. Sugar may cause laryngeal cancer.
129. Sugar induces salt and water retention.
130. Sugar may contribute to mild memory loss.
131. As sugar increases in the diet of 10 years olds, there is a linear decrease in the intake of many essential nutrients.
132. Sugar can increase the total amount of food consumed.
133. Exposing a newborn to sugar results in a heightened preference for sucrose relative to water at 6 months and 2 years of age.
134. Sugar causes constipation.
135. Sugar causes varicous veins.
136. Sugar can cause brain decay in prediabetic and diabetic women.
137. Sugar can increase the risk of stomach cancer.
138. Sugar can cause metabolic syndrome.
139. Sugar ingestion by pregnant women increases neural tube defects in embryos.
140. Sugar can be a factor in asthma.
141. The higher the sugar consumption the more chances of getting irritable bowel syndrome.
142. Sugar could affect central reward systems.
143. Sugar can cause cancer of the rectum.
144. Sugar can cause endometrial cancer.
145. Sugar can cause renal (kidney) cell carcinoma.
146. Sugar can cause liver tumors.
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41. Reiser, S. "Effects of Dietary Sugars on Metabolic Risk Factors Associated with Heart Disease." Nutritional Health. 1985;203:216.
42. Preuss, H. G. “Sugar-Induced Blood Pressure Elevations Over the Lifespan of Three Substrains of Wistar Rats.” J Am Coll of Nutrition, 1998;17(1) 36-37.
43. Behar, D., et al. “Sugar Challenge Testing with Children Considered Behaviorally Sugar Reactive." Nutritional Behavior. 1984;1:277-288.
44. Furth, A. and Harding, J. "Why Sugar Is Bad For You." New Scientist.”Sep 23, 1989;44.
45. Lee AT, Cerami A. “Role of Glycation in Aging.” Ann N Y Acad Sci. Nov 21,1992 ;663:63-70.
46. Appleton, N. New York:Lick the Sugar Habit. (New York:Avery Penguin Putnam:1988).
47. "Sucrose Induces Diabetes in Cat." Federal Protocol. 1974;6(97).
48. Cleave, T.:The Saccharine Disease: (New Canaan Ct: Keats Publishing, Inc., 1974).131.
49. Ibid. 132.
50. Vaccaro O., Ruth, K. J. and Stamler J. “Relationship of Postload Plasma Glucose to Mortality with 19 Year Follow-up.” Diabetes Care. Oct 15,1992;10:328-334.
Tominaga, M., et al, “Impaired Glucose Tolerance Is a Risk Factor for Cardiovascular Disease, but Not Fasting Glucose.” Diabetes Care. 1999:2(6):920-924.
51. Lee, A. T. and Cerami, A. "Modifications of Proteins and Nucleic Acids by Reducing Sugars: Possible Role in Aging." Handbook of the Biology of Aging. (New York: Academic Press, 1990.).
52. Monnier, V. M. "Nonenzymatic Glycosylation, the Maillard Reaction and the Aging Process." Journal of Gerontology 1990:45(4 ):105-110.
53. Dyer, D. G., et al. "Accumulation of Maillard Reaction Products in Skin Collagen in Diabetes and Aging." Journal of Clinical Investigation. 1993:93(6):421-422.
54. Veromann, S.et al.”Dietary Sugar and Salt Represent Real Risk Factors for Cataract Development.” Ophthalmologica. Jul-Aug 2003 ;217(4):302-307.
55. Monnier, V. M. "Nonenzymatic Glycosylation, the Maillard Reaction and the Aging Process." Journal of Gerontology. 1990:45(4):105-110.
56. Schmidt A.M. et al. “Activation of receptor for advanced glycation end products: a mechanism for chronic vascular dysfunction in diabetic vasculopathy and atherosclerosis.” Circ Res.1999 Mar 19;84(5):489-97.
57. Lewis, G. F. and Steiner, G. “Acute Effects of Insulin in the Control of VLDL Production in Humans. Implications for Theinsulin-resistant State.” Diabetes Care. 1996 Apr;19(4):390-3
R. Pamplona, M. .J., et al. "Mechanisms of Glycation in Atherogenesis." Medical Hypotheses. 1990;40:174-181.
58. Ceriello, A. “Oxidative Stress and Glycemic Regulation.” Metabolism. Feb 2000;49(2 Suppl 1):27-29.
59. Appleton, Nancy. New York; Lick the Sugar Habit. (New York:Avery Penguin Putnam, 1988).
60. Hellenbrand, W. ”Diet and Parkinson's Disease. A Possible Role for the Past Intake of Specific Nutrients. Results from a Self-administered Food-frequency Questionnaire in a Case-control Study.” Neurology. Sep 1996;47(3):644-650 Cerami, A., Vlassara, H., and Brownlee, M. "Glucose and Aging." Scientific American. May 1987: 90.
62. Goulart, F. S. "Are You Sugar Smart?" American Fitness. Mar-Apr 1991: 34-38.
63. Ibid.
64. Yudkin, J., Kang, S. and Bruckdorfer, K. "Effects of High Dietary Sugar." British Journal of Medicine. Nov 22, 1980;1396.
65. Goulart, F. S. "Are You Sugar Smart?" American Fitness. March_April 1991: 34-38
66. Ibid.
67. Ibid.
68. Ibid.
69. Ibid.
70. Nash, J. "Health Contenders." Essence. Jan 1992-23: 79_81.
71. Grand, E. "Food Allergies and Migraine."Lancet. 1979:1:955_959.
72. Michaud, D. ”Dietary Sugar, Glycemic Load, and Pancreatic Cancer Risk in a Prospective Study.” J Natl Cancer Inst. Sep 4, 2002 ;94(17):1293-300.
73. Schauss, A. Diet, Crime and Delinquency. (Berkley Ca; Parker House, 1981).
74. Christensen, L. "The Role of Caffeine and Sugar in Depression." Nutrition Report. Mar 1991;9(3):17-24.
75. Ibid.
76. Cornee, J., et al. "A Case-control Study of Gastric Cancer and Nutritional Factors in Marseille, France," European Journal of Epidemiology. 1995;11:55-65.
77. Yudkin, J. Sweet and Dangerous.(New York:Bantam Books,1974) 129.
78. Ibid, 44
79. Reiser, S., et al. “Effects of Sugars on Indices on Glucose Tolerance in Humans." American Journal of Clinical Nutrition. 1986:43;151-159.
80. Reiser,S., et al. “Effects of Sugars on Indices on Glucose Tolerance in Humans." American Journal of Clinical Nutrition. 1986;43:151-159.
81. Molteni, R, et al. “A High-fat, Refined Sugar Diet Reduces Hippocampal Brain-derived Neurotrophic Factor, Neuronal Plasticity, and Learning.” NeuroScience. 2002;112(4):803-814.
82. Monnier, V., “Nonenzymatic Glycosylation, the Maillard Reaction and the Aging Process.” Journal of Gerontology. 1990;45:105-111.
83. Frey, J. “Is There Sugar in the Alzheimer’s Disease?” Annales De Biologie Clinique. 2001; 59 (3):253-257.
84. Yudkin, J. "Metabolic Changes Induced by Sugar in Relation to Coronary Heart Disease and Diabetes." Nutrition and Health. 1987;5(1-2):5-8.
85. Ibid.
86. Blacklock, N. J., "Sucrose and Idiopathic Renal Stone." Nutrition and Health. 1987;5(1-2):9-12.
Curhan, G., et al. “Beverage Use and Risk for Kidney Stones in Women.” Annals of Internal Medicine. 1998:28:534-340.
87. Journal of Advanced Medicine. 1994;7(1):51-58.
88. Ibid
89. Ceriello, A. “Oxidative Stress and Glycemic Regulation.” Metabolism. Feb 2000;49(2 Suppl 1):27-29.
90. Postgraduate Medicine. Sept 1969:45:602-07.
91. Moerman, C. J., et al. “Dietary Sugar Intake in the Etiology of Biliary Tract Cancer.” International Journal of Epidemiology. Ap 1993;2(2):207-214.
92. Quillin, Patrick, “Cancer’s Sweet Tooth.” Nutrition Science News. Ap 2000.
Rothkopf, M.. Nutrition. July/Aug 1990;6(4).
93. Lenders, C. M. “Gestational Age and Infant Size at Birth Are Associated with Dietary Intake among Pregnant Adolescents.” Journal of Nutrition. Jun 1997;1113-1117.
94. Ibid.
95. Bostick, R. M., et al. "Sugar, Meat.and Fat Intake and Non-dietary Risk Factors for Colon Cancer Incidence in Iowa Women." Cancer Causes & Control. 1994:5:38-53.
96. Ibid.
Kruis, W., et al. "Effects of Diets Low and High in Refined Sugars on Gut Transit, Bile Acid Metabolism and Bacterial Fermentation.” Gut. 1991;32:367-370.
Ludwig, D. S., et al. “High Glycemic Index Foods, Overeating, And Obesity.” Pediatrics. Mar 1999;103(3):26-32.
97. Yudkin, J and Eisa, O. “Dietary Sucrose and Oestradiol Concentration in Young Men”. Annals of Nutrition and Metabolism. 1988:32(2):53-55.
98. Lee, A. T. and Cerami A. "The Role of Glycation in Aging." Annals of the New York Academy of Science. 1992; 663:63-70.
99. Moerman, C. et al."Dietary Sugar Intake in the Etiology of Gallbladder Tract Cancer." Internat J of Epi. Ap 1993; 22(2):207-214.
100. "Sugar, White Flour Withdrawal Produces Chemical Response." The Addiction Letter. Jul 1992:4.
Colantuoni, C., et al. “Evidence That Intermittent, Excessive Sugar Intake Causes Endogenous Opioid Dependence.” Obes Res. Jun 2002 ;10(6):478-488.
101. Ibid.
102. The Edell Health Letter. Sept 1991;7:1.
103. Sunehag, A. L., et al. “Gluconeogenesis in Very Low Birth Weight Infants Receiving Total Parenteral Nutrition” Diabetes. 1999 ;48 7991-8000).
104. Christensen L. et al. “Impact of A Dietary Change on Emotional Distress.” Journal of Abnormal Psychology .1985;94(4):565-79.
105. Nutrition Health Review. Fall 85. Sugar Changes into Fat Faster than Fat.”
106. Ludwig, D. S., et al. “High Glycemic Index Foods, Overeating and Obesity.” Pediatrics.Mar1999;103(3):26-32.
107. Girardi, N.L.” Blunted Catecholamine Responses after Glucose Ingestion in Children with Attention Deficit Disorder.” Pediatrics Research. 1995;38:539-542.
Berdonces, J. L. “Attention Deficit and Infantile Hyperactivity.” Rev Enferm. Jan 2001;4(1)11-4
108. Blacklock, N. J. “Sucrose and Idiopathic Renal Stone.” Nutrition Health. 1987;5(1 & 2):9-17.
109. Lechin, F., et al. “Effects of an Oral Glucose Load on Plasma Neurotransmitters in Humans.” Neurophychobiology. 1992;26(1-2):4-11.
110. Fields, M. Journal of the American College of Nutrition. Aug 1998;17(4):317-321.
111. Arieff, A. I. Veterans Administration Medical Center in San Francisco. San Jose Mercury; June 12/86. “IVs of Sugar Water Can Cut Off Oxygen to the Brain.”
112. De Stefani, E.“Dietary Sugar and Lung Cancer: a Case Control Study in Uruguay.” Nutrition and Cancer. 1998;31(2):132_7.
113. Sandler, Benjamin P. Diet Prevents Polio. Milwakuee, WI,:The Lee Foundation for for Nutritional Research, 1951.
114. Murphy, Patricia. “The Role of Sugar in Epileptic Seizures.” Townsend Letter for Doctors and Patients. May, 2001.
115. Stern, N. & Tuck, M. “Pathogenesis of Hypertension in Diabetes Mellitus.” Diabetes Mellitus, a Fundamental and Clinical Test. 2nd Edition, (Phil. A:Lippincott Williams & Wilkins, 2000)943-957.
116. Christansen, D. “Critical Care: Sugar Limit Saves Lives.” Science News. June 30, 2001;159:404.
117. Donnini, D. et al. “Glucose May Induce Cell Death through a Free Radical-mediated Mechanism.”Biochem Biohhys Res Commun. Feb 15, 1996:219(2):412-417.
118. Allen S. Levine, Catherine M. Kotz, and Blake A. Gosnell . “Sugars and Fats: The Neurobiology of Preference “J. Nutr.2003 133:831S-834S.
119. Schoenthaler, S. The Los Angeles Probation Department Diet-Behavior Program: Am Empirical Analysis of Six Institutional Settings. Int J Biosocial Res 5(2):88-89.
120. Deneo-Pellegrini H,. et al.Foods, Nutrients and Prostate cancer: a Case-control study in Uruguay. Br J Cancer. 1999 May;80(3-4):591-7.
121. “Gluconeogenesis in Very Low Birth Weight Infants Receiving Total Parenteral Nutrition. Diabetes. 1999 Apr;48(4):791-800.
122. Yudkin, J. and Eisa, O. “Dietary Sucrose and Oestradiol Concentration in Young Men. Annals of Nutrition and Metabolism. 1988;32(2):53-5.
123. Lenders, C. M. “Gestational Age and Infant Size at Birth Are Associated with Dietary Intake Among Pregnant Adolescents.” Journal of Nutrition 128; 1998::807-1810.
124. . Peet, M. “International Variations in the Outcome of Schizophrenia and the Prevalence of Depression in Relation to National Dietary Practices: An Ecological
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125. Fonseca, V. et al. “Effects of a High-fat-sucrose Diet on Enzymes in Homosysteine Metabolism in the Rat.” Metabolism. 200; 49:736-41.
126. Potischman, N, et.al. “Increased Risk of Early-stage Breast Cancer Related to Consumption of Sweet Foods among Women Less than Age 45 in the United States." Cancer Causes Control. 2002 Dec;13(10):937-46.
127.Negri. E. et al. “Risk Factors for Adenocarcinoma of the Small Intestine.”
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128.Bosetti, C. et al. “Food Groups and Laryngeal Cancer Risk: A Case-control Study from Italy and Switzerland.” International Journal of Cancer, 2002:100(3): 355-358.
129. Shannon, M. “An Empathetic Look at Overweight.”CCL Family Found.” Nov-Dec.1993. 20(3):3-5.
130. Harry G. Preuss, M.D., of Georgetown University Medical School
131., “Health After 50.” Johns Hopkins Medical Letter. May, 1994.
132. Allen, S. "Sugars and Fats: The Neurobiology of Preference." Journal of Nutrition. 2003;133:831S-834S.
133. Booth, D.A.M. etc al. “Sweetness and Food Selection: Measurement of Sweeteners’ Effects on Acceptance.” Sweetness. Dobbing, J., Ed., (London:Springer-Verlag, 1987).
134. Cleve, T.L On the Causation of Varicose Veins. “Bristol, England, John Wright, 1960.”
135. Cleve, T.L On the Causation of Varicose Veins. “Bristol, England, John Wright, 1960”.
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137. Chatenoud, Liliane et al. “Refined-cereal Intake and Risk of Selected Cancers in Italy.” Am. J. Clinical Nutrition, Dec 1999;70:1107-1110.
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Nancy Appleton
P.O. Box 3083
Santa Monica
CA 90403
Check your Medications
During the 3 months prior to my no-sugar experiment, I had been carefully monitoring my exercise and eating habits. I started to work out 45 minutes a day, a MINIMUM of 5 days a week. I measured out my food to the Nth degree, per my dietician's regimen. So at the end of three months when I had ONLY lost SIX pounds for all that work. I knew something was REALLY wrong with my body.
It was around this time that I discovered the importance of examining the effects of medications from the end-consumers personal experiences, and not just the scientific studies. And now it is one of the first pieces of advice that I give anyone, regarding becoming healthier.
First and foremost, I was on a medication that was well-known to cause weight-gain. The studies said 10 pounds within the first year. I gained 40 pounds within the first year. Almost all medications now have forums where you can read personal experiences with the medication -literally hundreds and hundreds of personal experiences. That is how I learned the average weight gain for my medication was actually 40 pounds. Forty pounds is a major red flag. I went back and studied the side-effects, potential side-effects, rare side-effects, etc., only to discover what was going on here was not about side-effects at all. Rather, it was the chemical mechanism of the drug itself and, likewise, the drug family. And what this drug family caused was, "Metabolic Syndrome".
The long and the short of what Metabolic Syndrome is, is the following, from the Mayo Clinic:
"Having metabolic syndrome means you have three or more disorders related to your metabolism at the same time, including:
■Obesity, particularly around your waist (having an "apple shape")
■A systolic (top number) blood pressure measurement higher than 120 millimeters of mercury (mm Hg) or a diastolic (bottom number) blood pressure measurement higher than 80 mm Hg
■An elevated level of the blood fat called triglycerides and a low level of high-density lipoprotein (HDL) cholesterol — the "good" cholesterol
■Resistance to insulin, a hormone that helps to regulate the amount of sugar in your body
Having one component of metabolic syndrome means you're more likely to have others. And the more components you have, the greater are the risks to your health."
I had every single one of these and more. My thyroid had also gone hypo (underactive) because of this syndrome. I slept 9-10 hours every night and took 1-2 hour naps every day. I had a blood-sugar attack so bad one time, that I actually almost called 911.
Once I discerned that my medications were to blame, I changed them. It took about 3-4 years (I had been on the medications about 10), but I lost some weight, my energy returned, my blood sugar stopped wigging out, my thyroid swung back to mid-range, and so on.
My advice to anyone trying to become healthier is: "Check your medications by reading what the end-users' personal experiences are".
Experience is more important than knowledge. Not everything can be captured in even the most scientific of studies. That is important to understand -especially when it comes to your own health.
It was around this time that I discovered the importance of examining the effects of medications from the end-consumers personal experiences, and not just the scientific studies. And now it is one of the first pieces of advice that I give anyone, regarding becoming healthier.
First and foremost, I was on a medication that was well-known to cause weight-gain. The studies said 10 pounds within the first year. I gained 40 pounds within the first year. Almost all medications now have forums where you can read personal experiences with the medication -literally hundreds and hundreds of personal experiences. That is how I learned the average weight gain for my medication was actually 40 pounds. Forty pounds is a major red flag. I went back and studied the side-effects, potential side-effects, rare side-effects, etc., only to discover what was going on here was not about side-effects at all. Rather, it was the chemical mechanism of the drug itself and, likewise, the drug family. And what this drug family caused was, "Metabolic Syndrome".
The long and the short of what Metabolic Syndrome is, is the following, from the Mayo Clinic:
"Having metabolic syndrome means you have three or more disorders related to your metabolism at the same time, including:
■Obesity, particularly around your waist (having an "apple shape")
■A systolic (top number) blood pressure measurement higher than 120 millimeters of mercury (mm Hg) or a diastolic (bottom number) blood pressure measurement higher than 80 mm Hg
■An elevated level of the blood fat called triglycerides and a low level of high-density lipoprotein (HDL) cholesterol — the "good" cholesterol
■Resistance to insulin, a hormone that helps to regulate the amount of sugar in your body
Having one component of metabolic syndrome means you're more likely to have others. And the more components you have, the greater are the risks to your health."
I had every single one of these and more. My thyroid had also gone hypo (underactive) because of this syndrome. I slept 9-10 hours every night and took 1-2 hour naps every day. I had a blood-sugar attack so bad one time, that I actually almost called 911.
Once I discerned that my medications were to blame, I changed them. It took about 3-4 years (I had been on the medications about 10), but I lost some weight, my energy returned, my blood sugar stopped wigging out, my thyroid swung back to mid-range, and so on.
My advice to anyone trying to become healthier is: "Check your medications by reading what the end-users' personal experiences are".
Experience is more important than knowledge. Not everything can be captured in even the most scientific of studies. That is important to understand -especially when it comes to your own health.
Sunday, June 27, 2010
Tastes I Learned to Like Growing Up
I grew up on a "Meat and Potatoes" kind of farm. My diet primarily consisted of red meat, wheat, potatoes, corn (sweet), apples (sweet), and tons of refined sugar mainly in the form of cookies, cakes, ice cream. I developed a horrible sweet tooth early on. But the worst part was I had LEARNED to like these tastes. And, as I later learned the hard way, it didn't have to be that way. Unfortunately my parents, and their parents, etc. did not know any other way. And acclimation is a powerful force to reckon with.
Taste is Learned
What I learned during this very interesting 6 month experiment, was that one's sweetness threshold can be altered and "taste" itself can actully be re-learned.
As would be expected, I eventually lost my cravings for sugar. That was to be expected. What was not expected, was that food that never tasted sweet before, began to taste sweet. I thought I was imagining it at first, until I ate a piece of lettuce one day, and it tasted sweet. I thought I was losing my mind. A friend of mine mentioned to me (one who grew up eating very healthy) that she used to sneak lettuce off of the drainboard when her mother was cutting it up, to eat it because she liked how SWEET it tasted!
This realization made me think of a story my husband related to me about one of his former employees. She had raised four children who had never tasted refined sugar, only fruit, as far as sweet tasting foods went. As adults, not only would they pick fruit over a piece of cake when given the choice, but they also DID NOT LIKE the taste of sugar. They actually had an AVERSION to the taste.
As would be expected, I eventually lost my cravings for sugar. That was to be expected. What was not expected, was that food that never tasted sweet before, began to taste sweet. I thought I was imagining it at first, until I ate a piece of lettuce one day, and it tasted sweet. I thought I was losing my mind. A friend of mine mentioned to me (one who grew up eating very healthy) that she used to sneak lettuce off of the drainboard when her mother was cutting it up, to eat it because she liked how SWEET it tasted!
This realization made me think of a story my husband related to me about one of his former employees. She had raised four children who had never tasted refined sugar, only fruit, as far as sweet tasting foods went. As adults, not only would they pick fruit over a piece of cake when given the choice, but they also DID NOT LIKE the taste of sugar. They actually had an AVERSION to the taste.
Thursday, June 24, 2010
A Crazy Experiment Gone Right
I woke up on January 1st, 2008 and I decided I was not going to eat sugar any more. Since that was impossible unless I were to go 100% raw, for the next 6 months I did the next best thing; I held my sugar grams between 50 - 100 grams. The average person, without a sweet tooth, eats approximately 300 grams of sugar a day -if they are not paying attention - which most people aren't. That was the beginning of a very strange journey. Everything that happened to me for the next 2.5 years was precipitated by this one decision.
Sunday, June 20, 2010
Health Re-Learned
I am 37 years old and I am the healthiest I have ever been in my entire life, by far. I would like to share with you the story of how that came to be.
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