The Newsletter

Just a quick FYI. Last August I launched an e-newsletter, which I send additional information separate from my blog postings related to health, fitness, exercise and motivational content to my clients. The original plan was to write quarterly e-newsletters, but as interest increased I moved to writing monthly e-newsletters. Many have referred others to opt-in on receiving my newsletter. Now I open the invitation to all those interested. Just send me an e-mail saying, "Hey Monty! Put me on the list for the newsletter." And then don't forget to tell me your e-mail address where you want it sent. I personally have one e-mail account designated to receiving e-newsletters.

Dedicated to changing lives,

Monty Moran

Part I: 124 Ways Sugar Ruins Your Health

By Nancy Appleton, PhD

Well here it is. The first half of the list of what a diet containing excess sugar does to our bodies & minds. Think about what you feed your body. Does it make you look good, feel good or function well? The majority of what ails us can be linked to what we put in our mouths.

The clinical reference sources of each finding are listed at the bottom. Read on...

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 lose.

7. Sugar reduces high density lipoproteins.

8. Sugar leads to chromium deficiency.

9. Sugar leads to cancer of the breast, ovaries, prostate, and rectum.

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 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 mal-absorption 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 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.

SOURCES

1. Sanchez, A., et al. "Role of Sugars in Human Neutrophilic Phagocytosis," American Journal of Clinical Nutrition. Nov 1973;261:1180_1184. Bernstein, J., et al. "Depression of Lymphocyte Transformation Following Oral Glucose Ingestion." American Journal of Clinical Nutrition.1997;30:613.

2. Couzy, F., et al."Nutritional Implications of the Interaction Minerals," Progressive Food and Nutrition Science 17;1933:65-87.

3. Goldman, J., et al. "Behavioral Effects of Sucrose on Preschool Children." Journal of Abnormal Child Psychology.1986;14(4):565_577.

4. Scanto, S. and Yudkin, J. "The Effect of Dietary Sucrose on Blood Lipids, Serum Insulin, Platelet Adhesiveness and Body Weight in Human Volunteers," Postgraduate Medicine Journal. 1969;45:602_607.

5. Ringsdorf, W., Cheraskin, E. and Ramsay R. "Sucrose,Neutrophilic Phagocytosis and Resistance to Disease," Dental Survey. 1976;52(12):46_48.

6. Cerami, A., Vlassara, H., and Brownlee, M."Glucose and Aging." Scientific American. May 1987:90.

Lee, A. T. and Cerami, A. "The Role of Glycation in Aging." Annals of the New York Academy of Science; 663:63-67.

7. Albrink, M. and Ullrich I. H. "Interaction of Dietary Sucrose and Fiber on Serum Lipids in Healthy Young Men Fed High Carbohydrate Diets." American Journal of Clinical Nutrition. 1986;43:419-428.

Pamplona, R., et al. "Mechanisms of Glycation in Atherogenesis." Med Hypotheses. Mar 1993;40(3):174-81.

8. Kozlovsky, A., et al. "Effects of Diets High in Simple Sugars on Urinary Chromium Losses." Metabolism. June 1986;35:515_518.

9. Takahashi, E., Tohoku University School of Medicine, Wholistic Health Digest. October 1982:41.

10. Kelsay, J., et al. "Diets High in Glucose or Sucrose and Young Women." American Journal of Clinical Nutrition. 1974;27:926_936.

Thomas, B. J., et al. "Relation of Habitual Diet to Fasting Plasma Insulin Concentration and the Insulin Response to Oral Glucose," Human Nutrition Clinical Nutrition. 1983; 36C(1):49_51.

11. Fields, M.., et al. "Effect of Copper Deficiency on Metabolism and Mortality in Rats Fed Sucrose or Starch Diets," Journal of Clinical Nutrition. 1983;113:1335_1345.

12. Lemann, J. "Evidence that Glucose Ingestion Inhibits Net Renal Tubular Reabsorption of Calcium and Magnesium." Journal Of Clinical Nutrition. 1976 ;70:236_245.

13. Acta Ophthalmologica Scandinavica. Mar 2002;48;25.

Taub, H. Ed. "Sugar Weakens Eyesight," VM NEWSLETTER;May 1986:6

14. "Sugar, White Flour Withdrawal Produces Chemical Response." The Addiction Letter .Jul 1992:4.

15. Dufty, William. Sugar Blues. (New York:Warner Books, 1975).

16. Ibid.

17. Jones, T. W., et al. "Enhanced Adrenomedullary Response and Increased Susceptibility to Neuroglygopenia: Mechanisms Underlying the Adverse Effect of Sugar Ingestion in Children." Journal of Pediatrics. Feb 1995;126:171-7.

18. Ibid.

19. Lee, A. T.and Cerami A. "The Role of Glycation in Aging." Annals of the New York Academy of Science.1992;663:63-70.

20. Abrahamson, E. and Peget, A.. Body, Mind and Sugar. (New York:Avon,1977.}

21. Glinsmann, W., Irausquin, H., and Youngmee, K. "Evaluation of Health Aspects of Sugar Contained in Carbohydrate Sweeteners. F. D. A. Report of Sugars Task Force." 1986:39.

Makinen K.K.,et al. "A Descriptive Report of the Effects of a 16_month Xylitol Chewing_gum Programme Subsequent to a 40_month Sucrose Gum Programme." Caries Research. 1998; 32(2)107_12.

22. Keen, H., et al. "Nutrient Intake, Adiposity, and Diabetes." British Medical Journal. 1989; 1: 655_658

23. Persson P. G., Ahlbom, A., and Hellers, G. Epidemiology. 1992;3:47-52.

24. Yudkin, J. New York: Sweet and Dangerous.:Bantam Books:1974: 129.

25. Darlington, L., Ramsey, N. W. and Mansfield, J. R. "Placebo_Controlled, Blind Study of Dietary Manipulation Therapy in Rheumatoid Arthritis," Lancet. Feb 1986;8475(1):236_238.

26. Powers, L. "Sensitivity: You React to What You Eat." Los Angeles Times. (Feb. 12, 1985).

Cheng, J., et al. "Preliminary Clinical Study on the Correlation Between Allergic Rhinitis and Food Factors." Lin Chuang Er Bi Yan Hou Ke Za Zhi Aug 2002;16(8):393-396.

27. Crook, W. J. The Yeast Connection. (TN:Professional Books, 1984)..

28. Heaton, K. "The Sweet Road to Gallstones." British Medical Journal. Apr 14, 1984; 288: 1103_1104.

Misciagna, G., et al. American Journal of Clinical Nutrition. 1999;69:120-126.

29. Yudkin, J. "Sugar Consumption and Myocardial Infarction." Lancet..Feb 6, 1971:1(7693):296-297.

Suadicani, P., et al. "Adverse Effects of Risk of Ishaemic Heart Disease of Adding Sugar to Hot Beverages in Hypertensives Using Diuretics." Blood Pressure. Mar 1996;5(2):91-71.

30. Cleave, T. The Saccharine Disease. (New Canaan, CT: Keats Publishing, 1974).

31. Erlander, S. "The Cause and Cure of Multiple Sclerosis, "The Disease to End Disease." Mar 3, 1979;1(3):59_63.

32. Cleave, T. The Saccharine Disease. (New Canaan, CT: Keats Publishing, 1974.)

33. Cleave, T. and Campbell, G. (Bristol, England:Diabetes, Coronary Thrombosis and the Saccharine Disease: John Wrightand Sons, 1960).

34. Behall, K. "Influ ence of Estrogen Content of Oral Contraceptives and Consumption of Sucrose on Blood Parameters." Disease Abstracts International. 1982;431437.

35. Glinsmann, W., Irausquin, H., and K. Youngmee. Evaluation of Health Aspects of Sugar Contained in Carbohydrate Sweeteners. F. D. A. Report of Sugars Task Force.1986;39:36_38.

36. Tjäderhane, L. and Larmas, M. "A High Sucrose Diet Decreases the Mechanical Strength of Bones in Growing Rats." Journal of Nutrition. 1998:128:1807_1810.

37. Appleton, N. New York: Healthy Bones. Avery Penguin Putnam:1989.

38. Beck_Nielsen H., Pedersen O., and Schwartz S. "Effects of Diet on the Cellular Insulin Binding and the Insulin Sensitivity in Young Healthy Subjects." Diabetes. 1978;15:289_296 .

39. Journal of Clinical Endocrinology and Metabolism. Aug 2000.

40. Gardner, L. and Reiser, S. "Effects of Dietary Carbohydrate on Fasting Levels of Human Growth Hormone and Cortisol." Proceedings of the Society for Experimental Biology and Medicine. 1982;169:36_40.

41. Reiser, S. "Effects of Dietary Sugars on Metabolic Risk Factors Associated with Heart Disease." Nutritional Health. 1985;203_216.

42. Hodges, R., and Rebello, T. "Carbohydrates and Blood Pressure." Annals of Internal Medicine. 1983:98:838_841.

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. Simmons, J. "Is The Sand of Time Sugar?" LONGEVITY. June 1990: 49_53.

46. Randolph, T. G. et al. "Allergic Reactions Following Intravenous Injection of Corn Sugar (Dextrose)". Archives of Surgery. 1950;64:554-564. 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_yr 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_22.

54. Veromann, S.et al."Dietary Sugar and Salt Represent Real Risk Factors for Cataract Development." Ophthalmologica. 2003 Jul-Aug;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. Pamplona, R., et al. "Mechanisms of Glycation in Atherogenesis." Medical Hypotheses . 1990: 174_181.

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. 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. 61. 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. March_April 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. Milwakuee, WI,: damage pancreas

For more related information go to her website

http://www.nancyappleton.com/

Tire Flips

In these two videos my client Zach & myself are flipping a 200 pound tire using a reverse grip, where we grab the inside of the tire. In one explosive movement we flip the tire up with the focus being on flipping the tire in one attempt only.





Zach and I do "tires" twice a week. Unorthodox is our approach to his personalized training program. And we have a blast working out!

Little Things

Okay I admit I follow the philosophy of go big or go home and progress happens not in steady small increments but rather big jumps and then followed by plateaus to adapt. Conversely, I hope for merely small setbacks vs. catastrophe for obvious reasons- face it, they do happen. But I digress.

Life in general can be evaluated (on either plane of success or failure) as the accumulation of all the little that went into molding your story. While this opens up a huge discussion on various aspects, let's limit it to your health. But first a reality check on the ever evolving world of our health care system. Costs are being shouldered by the companies we work for and the backlash is starting. Employers are evaluating employees and new applicants as to whether that individual is going to be costly from a health insurance aspect based on their health check-ups and lifestyle. Companies are refusing to hire smokers and the obese. Some companies are penalizing employees for not taking care of their health (i.e. smoking, obese, and other unhealthy habits that have been proven to decline one's health). They are deducting money from each paycheck as a fine. The message: don't lose your job because you're a slob.

The little things that add up to you being in great shape:

• Unless you have little tykes to escort to the store, park towards the back of the parking lot. Enjoy the stroll. Look at it as car shopping without the sales people.
  
• Take the stairs instead of elevator. Count the steps for each flight. Maybe useful when carrying bulky items so you know which step is that last step going down.
  
• Eating out, avoid the fast food joints, the documentary movie "Supersize Me" clearly paints the picture of that lifestyle as it is- a slow miserable death.
  
• Eating out at restaurants. Nothing breaded or fried. Pasta only on rare occasions- watch the scene in "Big Daddy" where they go to an Italian restaurant.
  
• Choose your sides wisely. Opt for the side salad with (non-fat- free) dressing on the side. Steamed vegetables compliment any meal. For the kids get applesauce or baked beans.
  
• Plan on bringing a third to half home from your dining experience.
  
• That stuff that is used by automotive enthusiasts to clean the battery terminals and also to remove tar from the wheel wells… Soda! Should not go into your stomach.
  
• Water, teas and milk (if tolerable) should be your main beverages of choice.
  
• Desserts are meant to be savored, not inhaled.
  
• Do you really need that sweet treat? Look, one once in awhile is fine. But really, grazing on a container of sweets only adds unsightly inches and pounds to this finely tuned body that you have committed to working on.
  
• Eat more protein and fewer carbohydrates for breakfast. And YES HAVE BREAKFAST ROUTINELY. Skipping breakfast triggers a calorie catch up (Check out my blog on Breakfast) response that usually occurs at night.
  
• Big dinners such as Easter, July 4^th, Thanksgiving and Christmas. Game plan should be one plate of meats, fruits and vegetables followed by a 20 minute wait before making the decision to go for seconds. This is a magic time period where the body needs to process what just happened to your diet. Typically you won't want a second serving.
  
• If you think you are hungry but not starving, drink a glass of water. Sometimes the body tells you its hungry when really it's thirsty.
  
• Schedule your workout times and stay true to it as you do with any other appointment.
  
• Get enough quality sleep. Sleep deprivation has been shown to increase obesity.
  
• Get out and play. Take the pets, kids, friends and so on to the park, playground, fields, trails or whatever. Just go play.
  
• Be thankful for the body you have and take care of it. You're going to have to be in it and live with it for a long time.

CURRENT RATES & SERVICES

CORMAX WEST SPECIAL

From NOW until December 31, 2009 - we will be waiving the first month start-up cost ($500.00) for all 6 month contracts! All other contracts (3 & 1 month) will receive ½ half off the first month ($500.00 will be $250.00).

PERSONAL TRAINING SERVICES

• Start-Up (First month) $500.00
  

Contract Training

• 6 Month Contract $125.00 / month [$500 1^st month Start-Up fee waived]
  
• 3 Month Contract $250.00 / 1^st month [$150/ month next 2 months]
  
• Month to Month Training $250.00 / 1^st month [$175.00 / month after]
  
• Weight Loss / Training $250.00 / 1^st month [$250.00 / month after]
  

• One-On-One Training $75.00 / hour
  
• E-Mail Training $60.00 / month
  

  
  

  
  

Change Begins with Choice

As the Holidays approach us, we need to make sure we are staying on track with our resolutions from nearly a year ago. Reflect on this past year. How did you survive the Holiday Season last year? How are you doing with your New Year's Resolution commitment? Any day we wish; we can discipline ourselves to change it all. Any day we wish; we can open the book that will open our mind to new knowledge. Any day we wish; we can start a new activity. Any day we wish; we can start the process of life change. We can do it immediately, or next week, or next month, or next year.

We can also do nothing. We can pretend rather than perform. And if the idea of having to change ourselves makes us uncomfortable, we can remain as we are. We can choose rest over labor, entertainment over education, delusion over truth, and doubt over confidence. The choices are ours to make. But while we curse the effect, we continue to nourish the cause. As Shakespeare uniquely observed, "The fault is not in the stars, but in ourselves." We created our circumstances by our past choices. We have both the ability and the responsibility to make better choices beginning today. Those who are in search of the good life do not need more answers or more time to think things over to reach better conclusions. They need the truth. They need the whole truth. And they need nothing but the truth.

We cannot allow our errors in judgment, repeated every day, to lead us down the wrong path. We must keep coming back to those basics that make the biggest difference in how our life works out. And then we must make the very choices that will bring life, happiness and joy into our daily lives.

And if I may be so bold to offer my last piece of advice for someone seeking and needing to make changes in their life - If you don't like how things are, change it! You're not a tree. You have the ability to totally transform every area in your life - and it all begins with your very own power of choice.

Lack of Sleep

You're doing all the right things for peak physical performance- working out, taking in plenty of protein, consuming the right fats, eating complex carbs and taking quality supplements. But still you have a hard time moving beyond that plateau in your training.

What's the fix? Like many people these days, you maybe missing out on an essential piece of the performance puzzle- restorative sleep.

Research shows that the average American sleeps only about 6.9 hours a night rather than the 8.1 hours most experts say we need- a figure that has declined steadily in direct correlation with our transformation to a 24-hour society. That is to say, as companies increasingly expand their hours of business and various entertainment venues are available around the clock, hectic work schedules and social lives add up to chronic sleep deprivation for many.

Just because you can deal with less sleep doesn't mean you can avoid the consequences for this loss. Just as overeating can lead to obesity, lack of sleep can lead to health problems too. Name the body function and sleep is a part of it. Research has linked lack of sleep to:

• Weight gain
  
• Diabetes
  
• High blood pressure
  
• Heart problems
  
• Depression
  
• Immune system weakening
  
• Substance abuse
  

  
  

Tips for better sleep:

• Establish a regular bedtime and wake-up time, even on weekends.
  
• Make the association of your bedroom primarily with sleep vs. working, reading or TV.
  
• Keep your bedroom dark, cool and quiet.
  
• Avoid caffeine, nicotine or alcohol late at night. Caffeine and nicotine are stimulants which can cause problems falling asleep. Alcohol sedates you so that you can get to sleep, but it interferes with deep sleep stages resulting in poor quality of rest.
  
• Finish eating several hours before bedtime. Can cause heartburn or even discomfort with large meals. Personally, I sleep better with something light to eat right before bed.
  
• Avoid workouts close to bedtime. This is a mixed bag depending on the individual- some are more energized from a workout. While others maybe so fatigued that sleep is no problem.
  
• Take naps if drowsy during the day but no more than 20-30 minutes.
  
• If your mind races at night before bed either due to next day's schedule, to do list, ideas or worries- write them down. This act of physically writing things down will "shelve" the mental clatter so you can get some rest.
  
• If problems persist get help. Consult your doctor or a sleep disorder clinic. There may be an underlying cause.
  

  
  

Restorative sleep is exactly what it sounds, the body heals when you have sufficient sleep quality and quantity. Take care of yourself and get your rest. Everyone around you will appreciate it.