Healthy Lifestyle Choices. James A Surrell, M.D.

Transcription

1 Healthy Lifestyle Choices SOS (Stop Only Sugar) Diet Author James A Surrell, M.D.

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4 Oh, by the way, the SURRELL RULE is now in effect! The first person to go to sleep today will be the volunteer for the

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6 And don t try to tell me you are too busy to do your colonoscopy bowel prep Here s my latest invention

7 Announcing the new Dr. Surrell Colonoscopy Prep-mobile

8 Choices, Choices... Always remember, we live by choice, not by chance... Every choice we make in life will definitely have consequences Common choices we make every day Attitude, Friends, Tobacco, Alcohol, Cancer Screening, Sleep, Exercise, DIET, and many more

9 Healthy Lifestyle Choices Recall The Five S s 1) S Smoking (Stop smoking smokers will then increase their life expectancy by 14 years!) 2) S Screening (Save your life Breast, Prostate, Colorectal Cancer Screening) 3) S Sleep (Seven hours minimum, 9 maximum) 4) S Stepping (Start walking) 5) S Sugar (Stop Only Sugar) Let s briefly review S1 S4, then focus on S # 5 SOS (Stop Only Sugar) Diet

10 S # 1 Smoking STOP! Heart disease = 640,000 All Cancers = 560,000 (P, B, & CRC) Lung cancer = 162,000 Stroke = 137,000 Chronic lung disease (COPD) = 125,000 Smoker life expectancy is 14 years less than a non-smoker! Absolutely guaranteed to ruin one s health! 1.5 million Smoking-related Deaths/year!

11 What s in Tobacco? 4,000 different chemicals 43 known cancer-causing compounds in cigarette smoke! 30 known cancer-causing compounds in chewing tobacco! 400 known toxic substances in smoke Smoking lung cancer, and increased risk for breast, prostate, colorectal, & bladder cancer Smokers Do whatever it takes to quit - now!

12 S # 2 Screening Save Your Life Breast mammograms, monthly self breast exams, periodic physician exams Prostate PSA blood test, physician exam Colorectal Colonoscopy is standard of care Smoking Increases Breast Cancer risk by 16%, Prostate Cancer by 22%, & Colon Cancer by 18% Know Your Family History B, P, & CRC in first degree relatives (parents, siblings, or children) doubles your risk for these 3 common cancers Breast, Prostate and Colorectal Cancer! (Now, here s a health tip from Dr. Wile Coyote )

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14 S # 3 Sleep How much Do We Need? 7 hours minimum - 9 hours maximum

15 S # 4 Start Stepping! Walking Safe, simple, and easy exercise Tip Use the stairs as often as you can Tip Why park so close to the entrance? Buy a Treadmill or Join a Club Walking Benefits Are Many Lowers cholesterol and lowers blood pressure Reduce risk for & manage Type 2 Diabetes Helps weight loss and muscle strength Relieves stress and improves your mood Make it quality time together with others

16 A HEALTHY DIET What is it? Here s my latest Yooper Research

17 Yooper Food Pyramid

18 Sugar Consumption in the USA pounds per person per year, or 2 to 3 pounds per week! - Sugar Always stored as BODY FAT - Always recall the very serious and negative impact of sugar on your health: - Obesity & Overweight - Diabetes, Pre-diabetes - High Cholesterol - High Blood Pressure - Doubles risk for Alzheimer's Disease - Increased Cancer Risk SOS (Stop Only Sugar) Diet is your healthy answer!

19 Obesity and Cancer Risk 85,000 new cancers from obesity every year Women = 51,000 Men = 34,000 Obesity causes many types of cancers Endometrium (lining of the uterus) Breast (post-menopausal) Esophagus Colon and rectum Pancreas Kidney Thyroid Gallbladder By ,000 new cancers just from obesity

20 Sugar, Insulin, and Cancer High Sugar Intake High Insulin Levels High Insulin Levels Increased Cell Growth therefore High Sugar High Insulin High Cell Growth So, follow the SOS (Stop Only Sugar) Diet to easily avoid sugar with any known Cancer Diagnosis

21 Only 5 Health Problems With Sugar 1) Primary cause of Excess Body Weight Overweight and Obesity 2) Main cause of Pre-Diabetes &Type 2 Diabetes Doubles the risk for Dementia & Alzheimer s 3) Major cause of High Blood Pressure 4) Only real dietary cause of High Cholesterol and High Triglycerides 5) Major increase in Cancer Risk

22 Diabetes in the USA Total: About 26 million children and adults in the United States About 8% of USA population Type 1 (5% - from birth) & Type 2 (95% - from diet) Diagnosed: 19 million people Undiagnosed: 7.0 million people (scary) Prediabetes: 80 million people (very scary) About 2 million new cases of Type 2 diabetes every year in USA from our high sugar diet!

23 The Sugar/Cholesterol Connection Here s the bottom line High Cholesterol comes from eating SUGAR, NOT from eating saturated fats or cholesterol! Cholesterol in the human body used to make cell walls, steroids, hormones, bile, & Vitamin D Bad News: High Sugar High Insulin High Cholesterol (Because insulin tells your liver to manufacture more cholesterol) Good News: Low Sugar Low Insulin Low Cholesterol

24 Understanding Your Cholesterol Numbers TOTAL CHOLESTEROL (TC) is only one part HDL is your Healthy Cholesterol LDL is your Lousy Cholesterol Most important is the Cholesterol Ratio TC divided by HDL = 4 or less is fine Cholesterol Ratio Example TC = 270 and HDL = /90 = Cholesterol Ratio of 3 (Great Cholesterol Ratio!)

25 What does the Scientific Medical Research Literature really say about your diet?

26 Healthy Food? ABSOLUTELY! So let s now take a look at the True Medical Science

27 What about Saturated Fats? From: Harvard & Oakland Research Institute American Journal of Clinical Nutrition, 1/2010 Reviewed: 21 World-wide Medical Studies with more than 1/3 million people over 5 to 23 years High Saturated Fat Diet No Risk of Heart Disease, Vascular Disease, or Stroke THIS IS WORTH REPEATING...! Saturated Fats NO Risk for heart disease, vascular disease, or stroke In other words Eat More Bacon & Avoid Low Fat labeling because Low Fat High Sugar

28 Scientific Medical Research Reports JAMA Added sugars in diet triple risk of having low level of HDL (good) cholesterol. (Study is from Emory University Atlanta) CIRCULATION (Cardiology Journal) New studies show: High Sugar High Sodium Absorption High Blood Pressure Bottom Line: Reduce high sugar intake reduce your blood pressure reduce your cholesterol reduce heart attack and stroke

29 What about high sugar leading to Type 2 Diabetes and Pre-diabetes and its impact on mental status? (Dementia and Alzheimer s) Here is some very recent and very scary Scientific Research

30 Journal of Neurology September, 2011 (Bad News) Type 2 diabetes and pre-diabetes will double the risk for: Dementia & Alzheimer s Disease (But, I also have some Good News )

31 Journal of Alzheimer s Disease, June, 2012 (Good News) From University of South Florida & University of Miami Studied 124 people aged 65 to 88 with mild memory impairment (MMI) for up to four years No Caffeine Every Year 15% of patients converted to Alzheimer s With Caffeine ( 3 cups of coffee per day) no one in this group converted to Alzheimer s Author s quote: Our studies show that caffeine and coffee appear to directly attack the Alzheimer s Disease process.

32 SOS (Stop Only Sugar) Diet SOS (Stop Only Sugar) Diet is based on my M.I.S.S. Concept - Make It Short & Simple 1) Low Sugar 2) High Fiber 3) No More Rules Choose to make this Simple Lifestyle Change! Just check labels for Low Sugar and High Fiber - refined sugar is hiding everywhere You must become a Label Reading Detective

33 Check labels only for Low Sugar and High Fiber That s all, Folks!

34 High Fiber Diets Check the label for Dietary Fiber Good guideline = 30 grams dietary fiber/day Become a Label Reading Detective Metamucil, Benefiber, Citrucel, others Original Fiber One Cereal, with 14 grams of dietary fiber and zero sugar in ½ cup serving Fluids 4 to 6 glasses of water/fluid per day Great snack SOS Trail Mix 2 cups Dry Roasted Peanuts & 1 cup Original Fiber One Hey Doc, what about Sunflower Seeds?

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36 Human Cellular Energy Humans have about 100 trillion cells Every cell needs glucose (biochemical sugar) So, our digestive system always stores sugar Excess sugar in your diet is stored in your Sugar Warehouse (BODY FAT)! So Too Much Sugar Too Much Fat So, with SOS Low Sugar You must Burn Body Fat to get glucose for energy, so The body fat and the pounds fall off!

37 With the SOS Diet you will Lose 5 to 8 pounds per month, or more Reduce risk of Pre-Diabetes & Type 2 Diabetes Reduce your Cholesterol & Triglycerides Reduce your Blood Pressure Reduce risk of Dementia & Alzheimer s Reduce or eliminate many Rx Medications

38 Recent Patient Reports of SOS Success Stories * 36 pounds in 6 months * 80 pounds in 7 months * 30 pounds in 7 months * 33 pounds in 6 months * 56 pounds in 9 months * 45 pounds in 9 months * 112 pounds in one year * 72 pounds in one year * 152 pounds in two years

39 Cholesterol Results on SOS Diet 6 months Down 172 points 4 months Down 129 points 4 months Down 93 points 5 months Down 71 points 5 months Down 73 points 3 months Down 41 points 2 months Down 66 points

40 Avoid High Sugar Fruits and Vegetables Fruits Generally avoid grapes, raisins, and mangos Eat bananas only two or three times per week Vegetables Generally avoid potatoes, corn, carrots, & beets Remember M.I.S.S. Make It Short & Simple Don t make it so complicated it s not!

41 Sugar Substitutes Are they safe? (Yes, yes, & More Yes!) Saccharin YES (Sweet n Low pink package) Aspartame YES (NutraSweet, Equal blue package) Sucralose YES (Splenda my favorite) Stevia (Truvia) YES

42 So, A Healthy Lifestyle is a Choice We live by Choice, not by Chance Choose wisely - Stop any tobacco use - Screening for cancers (B, P, CRC) - Sleep 7 hours minimum, & no more than 9 hours - Stepping - be active, get walking, use the stairs - Stop Only Sugar So, Choose to follow the Short and Simple SOS (Stop Only Sugar) Diet

43 Get Your SOS Diet Book at: * Local Bookstores * AMAZON.com - Kindle Edition also available * SOSDIETBOOK.com * BarnesandNoble.com - Available as Nook Book

44 You ve had your Health Tip from Dr. Wile Coyote! Now, here s a Health Tip from Dr. Jim Surrell! Just 3 words of Dietary Advice

45 Stop Only Sugar James A. Surrell, M.D.

46 SOS Diet Rules Rule 1. Low Sugar Rule 2. High Fiber (and everybody s favorite rule is ) Rule 3. No More Rules Remember, Low Fat usually means High Sugar!

47 THANK YOU VERY MUCH! Questions Comments SOS Diet book Available at

48 Available on-line at: Amazon.com or sosdietbook.com - Book World Stores - All Snyder Drug Stores - Peninsula Pharmacy - NMU Bookstore - MTU Bookstore - Snowbound Books - Econo Foods - Canterbury Books (Escanaba) - Falling Rock Café (Munising) - Mustard Seed (Manistique) - Arfstrom Pharmacy (Soo and Cedarville) - Others