Before I discuss healthy breakfast choices, let’s first take a look at what’s NOT healthy. Typical breakfast foods that are not healthy include: toast, cereals, bagels, pancakes, muffins, croissants, waffles, french toast, scones, etc.. Obviously these are all starchy, processed grain-based foods. These will undoubtedly cause your blood sugar to become imbalanced, especially if not combined with protein. Starches and proteins do not combine well for digestive purposes; however added protein would at least help to mitigate the effects these foods have on blood sugar. If you are not familiar with how these foods impact sugar and their ultimate effects on your health (or disease), please refer to my article titled “Blood sugar regulation“.

Acceptable breakfast foods would include any of the following: eggs, bacon, sausage, fish (from a “clean” source), oatmeal, vegetables (except potatoes), raw seeds and nuts (or their butters), and low sugar fruits (esp. apples and berries). Another thing to keep in mind that you should add some amount of protein (or at least fat) if you decide to have a carbohydrate food as the bulk of the meal. This will help to prevent a sharp spike in blood sugar which is exactly what we want to avoid. Carbohydrate foods would include vegetables, fruits, and oatmeal from the foods mentioned above.

As you can see, the idea is to avoid heavily processed, starchy and sugary foods. And this goes for the whole day, not just breakfast. It just so happens that most of the typical breakfast foods are in fact starchy, processed grains often containing sugar.

I personally had a difficult time with figuring out what to eat for breakfast as well; because I don’t prefer to eat heavy protein foods first thing in the morning. So what I decided works best for me is a protein shake. Almost every day I’ll make a 24-32 ounce-sized protein shake and drink it throughout the morning until about 1 and a 1/2 – 2 hours before lunch. I use water as the base, protein powder/meal replacement mix (from whey), strawberries and blueberries, 1-2 teaspoons of 100% cacao powder, 1-2 tablespoons of coconut oil, and stevia as a sweetener.

I love typical breakfast foods as much as anyone else, but I know they won’t make me feel good or function well. The protein shake tastes delicious, and is easy make and travel with. And it supplies all the nutrients you need to start your day on the right foot!

Lastly, remember to NEVER skip breakfast and have it within an hour of waking up.

Dr. Robert D’Aquila – NYC Chiropractor – Applied Kinesiology

The bottom line is that you can eat all the healthiest foods and still wind up feeling terrible and creating problems if you don’t know “how” to eat. In fact, it’s quite simple to eat properly, and there are only two rules.

1) DO NOT SKIP BREAKFAST!!! I know this is quite ambiguous because many patients tell me they wake up at 6, 7, or 8am and then eat “breakfast” at 9, 10, or 11am. As you may know, the word breakfast refers to breaking a fast. That fast occurred overnight while you were presumably asleep. Technically eating at 9, 10, or 11am may be breaking the fast…so to be more specific I’ll say: eat within 1 hour of waking up!

The main reason for this is because you’ll most likely have low blood sugar when you wake up, which is natural and normal. Therefore, you need to eat fairly soon, again, within an hour of waking. This will help to maintain healthy blood sugar and energy levels, amongst many other things. If you don’t do this, there is a very good chance that your body will have difficulty regulating blood sugar throughout the entire rest of the day…only to start over again the next day. Please, eat something! Even if you’re not terribly hungry, have two bites of something. And of course, you shouldn’t ever be eating sugar first thing in the morning, unless of course there is a good reason like a special occasion.

An interesting study cited in Scientific American Mind reports the following: “Sugar may act like a drug in a different way: by inducing dependency under some circumstances. Princeton University psychologist Bartley Hoebel and his colleagues made rats sugar-dependent by depriving them of food for 12 hours a day and offering them a sucrose solution and chow for the next 12 hours. They repeated this schedule every day for one to four weeks. The cycle of fasting and intermittent sugar availability triggered strong demand: the rats gradually tripled their sucrose intake and learned to binge on the sugar as soon as they received access to it each day.”
Doesn’t this sound similar to many Americans; especially children eating sugary breakfast cereals and the like. Please note the similarity between “depriving them of food for 12 hours a day” and breaking an overnight fast! If you’d like to read the whole article – click on the 3rd result from this search; then type in “depriving” in the application your computer uses.

2) Eat about every 2-3 hours during the day!!! Again, it does not have to be an entire meal. Some protein and perhaps complex carbohydrates would be a good idea. The reason for this is to avoid “ups and downs” in blood sugar. By eating frequently, you won’t rely on your adrenal glands to bail you out of a blood sugar crisis. If your blood sugar gets too low (by not eating frequently) you can be sure you will eventually develop a rather unpleasant case of adrenal stress syndrome. How long that takes will vary individually. If you are not “running” on fuel from food, you’re probably running on stress hormones, which are literally breaking your body down.

From a blood sugar perspective, that’s about it. Otherwise, don’t drink liquids with meals as this will dilute your digestive enzymes and make the process less efficient. If you consume plenty of water between meals, you will not be thirsty when you eat. Give it a try. And of course, do not overeat.

Hope this helps and see you soon.

Dr. Robert D’Aquila – NYC Chiropractor – Applied Kinesiology

We have 2 adrenal glands that sit atop each of our kidneys and are sometimes referred to as the “stress glands”, because they secrete stress hormones (cortisol) and neurotransmitters (adrenaline and noradrenaline). They also produce sex hormones (estrogen testosterone, etc.), electrolyte-balancing (aldosterone) hormones, and the “anti-aging” hormone DHEA.

All of these biochemicals contribute significantly to blood sugar and pressure regulation, electrolyte and fluid levels, inflammation levels, immune system response, sleeping patterns, mood changes, bone turnover rate, and more.

There are 5 main categories of stressors that the adrenals (and the rest of the body) must respond to. These include:

1) structural: any injury, compromising musculoskeletal condition, etc.
2) chemical: nutrient deficiencies or excesses, exposure to exogenous (external) or endogenous (internally produced) toxins, etc.
3) mental/emotional: fear, worry, panic, anxiety, etc.
4) thermal: extreme temperatures
5) electromagnetic radiation: cell phones and towers, computers, our environment
environmental factors like noise, etc. may also be considered stressors.

Fortunately, we can put ionizing radiation (nuclear reactor and weapon-type) aside; as it is rarely confronted.

Hans Selye, a doctor who studied the stress response extensively, reported 3 phases in which the body reacts to stress. This is known as the General Adaptation Syndrome.

Phase 1 – The Alarm Phase: this refers to the  body responding via a “fight-or-flight” response.  This is generally considered a normal adaptation to stress and causes the major hormones (cortisol and DHEA) to increase at normal levels. Additionally, adrenaline and noradrenaline output is increased. These hormones and neurotransmitters are designed to help the body by increasing heart rate and blood pressure; increasing the respiration rate; shunting blood away from the digestive tract to the brain and muscles instead – thus allowing the individual to “flee” from the stressful event. Think of running away from a saber-toothed tiger. That is what this system is designed to respond to. Everyday “tigers” in the “developed” world equate to every day stress responses as described above. Typically, this is a short-lived stressor and normally functioning response.

Phase 2 – The Resistance Phase: this phase is incorporated during and after  prolonged bouts of stress. Cortisol tends to rise and DHEA tends to be suppressed. This stage may begin after one bout of stress that is never resolved or after the accumulation of many small day-to-day stressors. If, or when this stage begins depends on a number of individual factors.

Phase 3 – The Exhaustion Phase: this is characterized by low levels of the stress hormone cortisol and DHEA. Essentially, this occurs when a person is so drained and exhausted that they have lost most of their ability to adapt to stressors (of any kind).

Behaviors, signs, symptoms, and conditions resulting from (or being exacerbated by) stressed adrenal glands will vary individually but generally include: high or low blood pressure, blood sugar imbalances (esp. hypoglycemia), fatigue and chronic fatigue, depression, eating disorders, panic and/or anxiety attacks, infertility and male/female hormonal imbalances, sleep disorders, low back pain and neck pain, PMS and menopausal symptoms, weak/lax ligaments, irritability, osteopenia and osteoporosis, food cravings, dizziness (esp. when rising from a seated or lying position), swelling and fluid retention, dehydration, heart palpitations, fibromyalgia, thyroid disorders, fat deposition in the abdomen (or central obesity), depressed immune system, insulin resistance, sluggish digestion and/or digestive disorders, etc..  The list continues…

One major complication that results from adrenal stress syndrome of any degree is blood sugar imbalances – because of the problems that can cause. Adrenal stress can cause blood sugar imbalances through hormone fluctuations from stressors; or it can result from hormone fluctuations in response to blood sugar imbalances (caused by poor food choices and nutrient deficiencies).

So either way you look at it… You can’t “fix” the adrenals if you don’t “fix” the blood sugar, and you can’t “fix” the blood sugar if you don’t “fix” the diet (and lifestyle).

By the way, when encountered with “stressful” situations, please remember that it is not the situation that is the “problem” as much as it’s the individual’s response to the situation. I’ll have more on how to help adrenal stress syndrome in future articles.

Selye’s description of changes in body function is a good starting point to understanding adrenal stress syndrome, but many times there is a wide array of variations. And his description may be seen as rudimentary to some.

Fortunately, specific testing of these hormones and neurotransmitters is now possible through “functional medicine” laboratories. Standard laboratory evaluations usually only pick up “outright” adrenal gland diseases, such as Addison’s disease. More people most likely suffer from functional adrenal gland imbalances as opposed to pathological ones. Tests to identify adrenal hormone output should be as commonplace as a CBC (complete blood count) in my opinion.

Dr. Robert D’Aquila – NYC Chiropractor – Applied Kinesiologist

Insulin resistance occurs when the cells rely on an increasing amount of insulin in the bloodstream before they begin to “soak” the sugar (glucose) up; to lower the blood sugar levels, and get the energy they need. They become resistant because there is too much insulin “knocking on the cell door” telling it to open up and let the sugar in. The reason insulin reaches such high levels in the blood is becuase the sugar levels get high in the blood. And the body does everything it can to keep blood sugar in a stable range. So the insulin is really just doing it’s normal job. The reason sugar gets so high in the blood is from poor dietary choices and/or high stress levels. Nutrient deficiencies also play a role to some degree. So imagine you were at your front door, and an increasing amount of people kept knocking and bringing more people over to come in your house. Wouldn’t you soon become resistant to opening the door as well.

This condition can eventually lead to type 2 diabetes, high cholesterol, high triglycerides, weight gain (especially around the abdomen), fatigue, infections/lowered immune system, and a whole host of other symptoms and conditions indirectly. I’ll speak about many of those specifically in other articles.

The key to preventing or reversing insulin resistance is rather simple. Eat a healthy diet, exercise, manage stress levels, and take supplements (if necessary). Here is an article with guidelines for a healthy diet as a start. This is by far one of the easiest conditions to reverse, and also the starting point to reverse many other symptoms or conditions that develop as a result. And remember it’s simple, just 3-4 things to do! Then again, I realize that it may not be easy to do, depending on your current lifestyle. Good luck and keep this in mind.

Robert D’Aquila – NYC Chiropractor – Applied Kinesiologist

The body has built-in mechanisms designed to keep blood sugar levels in a normal range. And I’m not speaking of the ranges reported on your blood test. They are way too wide. I’m speaking generally, and that’s all that it’s important for now. Again, blood sugar needs to be in a certain stable range because it can be quite damaging otherwise, for a number of reasons.

Let’s now assume that your blood sugar level is normal (in the moment). BUT, you have an underlying problem with regulating sugar. Then you decide to eat sugars (pies, cakes, cookies, candies, ice cream, soda, doughnuts, brownies, etc.) and starches (bread, pasta, rice, and potatoes). Here is what happens. Your blood sugar “spikes” to a level deemed too high for what the body considers safe. Then, insulin, a hormone from the pancreas, gets released in order to pull the excess sugar out of the blood and into the cells. The problem is that your blood sugar was so high (from eating those foods), that your pancreas releases an excess amount of insulin. This results in the blood sugar going too low.

Next, as the body senses low blood sugar levels, it decides it needs to raise them. This is done through the release of stress hormones; namely cortisol and adrenaline. Now the blood sugar usually spikes again because the sugar levels went so low – and the body produced too many stress hormones to raise the blood sugar.

Do you see the peaks and valleys here? Blood sugar goes too high by eating sugars and starches. Next, insulin gets released in large amounts (because of the very high sugar levels), resulting in an excessive drop of blood sugar, and ultimately resulting in sugar levels being lower than normal. Then, the stress hormones “save the day” by surging, in order to raise the blood sugar levels. Then the blood sugar is too high (because of the unnatural surge) and excessive insulin release then comes along again and the sugar levels go too low; then excessive stress hormones get released; and sugar goes back up and too high; and so on with this vicious cycle of highs and lows in blood sugar.

At some point these mechanisms get “burned out” and result in insulin resistance. This means the cells don’t respond well to insulin’s message to take the sugar out of the blood. If this condition does not get under control, the result may eventually be type 2 diabetes.

The other main result is adrenal stress syndrome. When the stress glands that produce cortisol and adrenaline to raise the blood sugar, become “burned out”.

Signs and symptoms will certainly vary between individuals. Here are the most common I see: weight gain, insomnia (trouble falling and/or staying asleep), anxiety and panic attacks, irritability, yeast infections, frequent infections (bacterial, viral, etc.), fatigue (esp. late-afternoon), mood swings, depression, headaches, inability to heal from injuries, inflammation, high cholesterol and/or triglycerides, high or low blood pressure, etc., etc., etc….

So now you realize that eating sugars and starches can cause blood sugar instability. These foods can certainly be eaten IN MODERATION if you don’t have a blood sugar metabolism disorder. But please note that you do not need to be labeled “diabetic”, “hypoglycemic”, or “hyperglycemic” in order to actually have problems with blood sugar metabolism. The reason being – blood tests will show normal blood sugar levels until you are you are “far gone”. If a problem shows up on a blood test, there is a serious problem. However, many of your symptoms may be caused by faulty sugar metabolism and go unnoticed, because the tests look normal.

Remember that the body goes to great extents to keep blood sugar in normal range. So measuring blood sugar alone often misses the problem. A better way to check would be measuring fasting insulin levels as well. Usually, they’ll be high working to keep the sugar normal (or low). The problem is doctors don’t typically order fasting insulin tests. In my experience, patients need to have obvious, debilitating, blood sugar symptoms before this is ordered by their doctors.

Why isn’t this done? I truly don’t know. One thought is that some doctors look at the body as if: insomnia is a sleeping pill deficiency; anxiety is an anti-anxiety drug deficiency; yeast infections are an anti-fungal drug deficiency; high cholesterol and blood pressure is a deficiency in drugs to lower those; etc., etc., etc….

Shoot for a (12-hour) fasting blood sugar level of 80-90. The closer to 80 the better. And put the sugars and starches aside; except when celebrating birthdays, holidays, etc..

I’ll discuss the complications mentioned in detail, in other articles.

Dr. Robert D’Aquila – NYC Chiropractor – Applied Kinesiology

In case you are not familiar; Wikipedia provides a very technical good definition: “High-fructose corn syrup (HCFS) – called isoglucose in Europe and glucose-fructose in Canada – comprises any of a group of corn syrups that has undergone enzymatic processing to convert its glucose into fructose and has then been mixed with pure corn syrup (100% glucose) to produce a desired sweetness”. Wikipedia goes on to say: “In the United States, HFCS is typically used as a sugar substitute and is ubiquitous in processed foods and beverages, including soft drinks, yogurt, cookies, salad dressing and tomato soup”.

I tell people to avoid processed foods and HFCS because of the blood-sugar imbalances they usually result in. Regulation of blood sugar is key to any health concern. OK, so your blood sugar is quite stable, you say. For example, you don’t get dizzy when standing from a seated position; you don’t have anxiety or panic attacks without an emotional cause; you don’t get irritable or light-headed if you skip meals; you don’t crave sugars and starches – several common signs of blood sugar imbalances. Therefore, you may feel it’s OK to consume HFCS; at least every now and then.

Well, there’s one more caveat about the problems associated with HFCS. It just so happens that it may contain mercury. That’s right, HFCS and products that contain it have been found to contain the toxic, heavy metal mercury. The journal Environmental Health published a research article that says this about the testing of samples of HFCS: “The samples were found to contain levels of mercury ranging from below a detection limit of 0.005 to 0.570 micrograms mercury per gram of high fructose corn syrup. Average daily consumption of high fructose corn syrup is about 50 grams per person in the United States. With respect to total mercury exposure, it may be necessary to account for this source of mercury in the diet of children and sensitive populations.” Additionally, another study reports that the “Institute of Agriculture and Trade Policy detected mercury in nearly one-third of 55 popular brand-name food and beverage products where HFCS is the first or second highest labeled ingredient -including products by Quaker, Hershey’s, Kraft, and Smucker’s”.

Enough said! I’m as surprised as you are and glad that I don’t consume it either. Here is a good website that lists foods containing HFCS.

Be careful and please read labels!!!

Dr. Robert D’Aquila – NYC Chiropractor – Applied Kinesiology

1) PROTEIN – Eat foods rich in protein about 3 times a day. Generally every meal should contain some protein. These include, beef, fish (if you can locate mercury-free fish), chicken, turkey, pork, lamb, eggs, buffalo, duck, goose, pheasant, or squab. I know, that’s a bit much at the end there, but the point is essentially that animal foods are the richest in protein. If you can manage to get the amount of protein your body needs every day through vegetarian sources, that is fine also. Some protein powders are acceptable, but most sold in health food stores have unnecessary, harmful ingredients. I personally begin almost every day with a protein shake, as it’s quick, healthy, and easy to digest. I’m often not in the mood for animal proteins first thing in the morning. Another general guideline would be to make sure you are consuming 0.9 grams of protein per kilogram of body weight every day. Your weight in pounds, divided by 2.2, and then multiplied by 0.9 would equal the number of grams of protein that is recommended. You may need more if you are especially active.

2) VEGETABLES – Eat a wide variety of as many vegetables as you can every day. Also, remember to eat some of them raw. However, I would avoid white potatoes as they are very high in starch and can cause blood sugar imbalances because of the way they are metabolized in the body. Additionally, take it easy on the carrots and beets because they are also high in sugar. Dark, green leafy vegetables are by far your best option. Fresh vegetables are always best; and steaming them with the least amount of water possible is a great way to prepare them. PS: drinking the left over water is also a good way to get all the nutrients from the food.

3) FRUIT – If your blood sugar is stabilized well, limited amounts of fruit should be fine. Do not combine fruits with other food groups if you have digestive problems, because it may compromise your system. Fruits digest relatively quickly compared to other foods, so you don’t want them to sit around in the stomach for longer than necessary, as they may begin to ferment and cause problems in the lower part of the digestive tract. When I find a patient’s problem is primarily related to blood sugar problems, I usually have them lay off fruit for about three months. This is usually a sufficient amount of time to get the blood-sugar handling mechanisms back on track. By the way, I think everyone should avoid fruit juices as they are too concentrated with sugars. The fact that they are natural sugars makes very little difference. At the end of the day, sugar is sugar.

4) FATS – In relation to food (not supplements) I prefer the oils of olive, coconut, and sesame. Butter is also an acceptable source of fat. Additionally, these are the best to cook with as they can sustain higher temperatures than most, if not all other oils before burning, which you definitely don’t want. Avocados and some nuts and seeds contain healthy fats that are acceptable as well; especially walnuts, sesame seeds, and fresh flax seeds. If you need to balance your fatty acid intake relative to a specific condition, you may need to consider a supplement. Avoid consuming trans fats (i.e. partially hydrogenated oils in processed foods) and margarine. Also, vegetable and grain/legume oils like corn, soybean, canola, safflower, sunflower, etc. should generally be avoided as they go rancid quickly, and can cause problems with fatty acid balance. As an aside, everyone does not need more Omega-3′s, you can have an Omega-6 deficiency as well. The concept you should focus on is balance.

5) WATER – By now you should know my take on water. If you don’t, click here.

6) GRAINS – Generally, I would eliminate or avoid all grains. If you “must” better ones to choose from may be quinoa, amaranth, oats (if you’re not sensitive to gluten because of the likelihood of cross-contamination with gluten-containing grains during processing) and brown rice (if you don’t have blood sugar problems). Grains often cause blood sugar imbalances in people which will exacerbate most symptoms. Wild rice is actually a grass and generally OK.

7) SUGAR – To attain optimal health, all sugars and heavily processed grains should be avoided. These include, but are certainly not limited to: cereals, flour-based foods (like breads, pasta, muffins, cakes, cookies, brownies, croissants, etc.), candy, soda, ice cream, etc.. Unfortunately, that 7-grain, 9-grain, 99-grain, or even sprouted-grain bread is almost always a bad idea as well.

Again, these are general guidelines. And please note how I referred to blood sugar metabolism quite often; it is critical for everyone. Appropriate foods that people should be consuming and avoiding will vary by individual; especially as it relates to food allergies and sensitivities, and health concerns. I find that about 50% of my patients’ health concerns are related to the foods they eat. One more thing – alcohol consumption (if OK individually) is generally alright at a rate of twice a week, but not two days in a row. And when you are celebrating, there are no guidelines – that’s what holidays, birthdays, etc. are for. I’ll be discussing the proper “way to eat”, or eating habits soon. Good luck!

Dr. Robert D’Aquila – NYC Chiropractor – Applied Kinesiology

By the way, follow me on Twitter, and you’ll see a tweet about the BEST HEALTH NEWS EVER.  Read the letter contained in that link.  Life without sugar may be right around the corner, well, sort of.  My Twitter name is “robdaquila”.  See you soon!

1. Sugar can suppress your immune system and impair your defenses against infectious disease.  1,2
2. Sugar upsets the mineral relationships in your body: causes chromium and copper deficiencies and interferes with absorption of calcium and magnesium.  3,4,5,6
3. Sugar can cause can cause a rapid rise of adrenaline, hyperactivity, anxiety, difficulty concentrating, and crankiness in children.  7,8
4. Sugar can produce a significant rise in total cholesterol, triglycerides and bad cholesterol and a decrease in good cholesterol.  9,10,11,12
5. Sugar causes a loss of tissue elasticity and function.  13
6. Sugar feeds cancer cells and has been connected with the development of cancer of the breast, ovaries, prostate, rectum, pancreas, biliary tract, lung, gallbladder and stomach.  14,15,16,17,18,19,20
7. Sugar can increase fasting levels of glucose and can cause reactive hypoglycemia.  21,22
8. Sugar can weaken eyesight.  23
9. Sugar can cause many problems with the gastrointestinal tract including: an acidic digestive tract, indigestion, malabsorption in patients with functional bowel disease, increased risk of Crohn’s disease, and ulcerative colitis.  24,25,26,27,28
10. Sugar can cause premature aging.  29
11. Sugar can lead to alcoholism.  30
12. Sugar can cause your saliva to become acidic, tooth decay, and periodontal disease.  31,32,33
13. Sugar contributes to obesity.  34
14. Sugar can cause autoimmune diseases such as: arthritis, asthma, multiple sclerosis.  35,36,37
15. Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections)  38
16. Sugar can cause gallstones.  39
17. Sugar can cause appendicitis.  40
18. Sugar can cause hemorrhoids.  41
19. Sugar can cause varicose veins.  42
20. Sugar can elevate glucose and insulin responses in oral contraceptive users.  43
21. Sugar can contribute to osteoporosis.  44
22. Sugar can cause a decrease in your insulin sensitivity thereby causing an abnormally high insulin levels and eventually diabetes.  45,46,47
23. Sugar can lower your Vitamin E levels.  48
24. Sugar can increase your systolic blood pressure.  49
25. Sugar can cause drowsiness and decreased activity in children.  50
26. High sugar intake increases advanced glycation end products (AGEs)(Sugar molecules attaching to and thereby damaging proteins in the body).  51
27. Sugar can interfere with your absorption of protein.  52
28. Sugar causes food allergies.  53
29. Sugar can cause toxemia during pregnancy.  54
30. Sugar can contribute to eczema in children.  55
31. Sugar can cause atherosclerosis and cardiovascular disease.  56,57
32. Sugar can impair the structure of your DNA.  58
33. Sugar can change the structure of protein and cause a permanent alteration of the way the proteins act in your body.  59,60
34. Sugar can make your skin age by changing the structure of collagen.  61
35. Sugar can cause cataracts and nearsightedness.  62,63
36. Sugar can cause emphysema.  64
37. High sugar intake can impair the physiological homeostasis of many systems in your body.  65
38. Sugar lowers the ability of enzymes to function.  66
39. Sugar intake is higher in people with Parkinson’s disease.  67
40. Sugar can increase the size of your liver by making your liver cells divide and it can increase the amount of liver fat.  68,69
41. Sugar can increase kidney size and produce pathological changes in the kidney such as the formation of kidney stones.  70,71
42. Sugar can damage your pancreas.  72
43. Sugar can increase your body’s fluid retention.  73
44. Sugar is enemy #1 of your bowel movement.  74
45. Sugar can compromise the lining of your capillaries.  75
46. Sugar can make your tendons more brittle.  76
47. Sugar can cause headaches, including migraines.  77
48. Sugar can reduce the learning capacity, adversely affect school children’s grades and cause learning disorders.  78,79
49. Sugar can cause an increase in delta, alpha, and theta brain waves which can alter your mind’s ability to think clearly.  80
50. Sugar can cause depression.  81
51. Sugar can increase your risk of gout.  82
52. Sugar can increase your risk of Alzheimer’s disease.  83
53. Sugar can cause hormonal imbalances such as: increasing estrogen in men, exacerbating PMS, and decreasing growth hormone.  84,85,86,87
54. Sugar can lead to dizziness.  88
55. Diets high in sugar will increase free radicals and oxidative stress.  89
56. High sucrose diets of subjects with peripheral vascular disease significantly increases platelet adhesion.  90
57. High sugar consumption of pregnant adolescents can lead to substantial decrease in gestation duration and is associated with a twofold increased risk for delivering a small-for-gestational-age (SGA) infant.  91,92
58. Sugar is an addictive substance.  93
59. Sugar can be intoxicating, similar to alcohol.  94
60. Sugar given to premature babies can affect the amount of carbon dioxide they produce.  95
61. Decrease in sugar intake can increase emotional stability.  96
62. Your body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch.  97
63. The rapid absorption of sugar promotes excessive food intake in obese subjects.  98
64. Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).  99
65. Sugar adversely affects urinary electrolyte composition.  100
66. Sugar can slow down the ability of your adrenal glands to function.  101
67. Sugar has the potential of inducing abnormal metabolic processes in a normal healthy individual and to promote chronic degenerative diseases.  102
68. I.V.s (intravenous feedings) of sugar water can cut off oxygen to your brain.  103
69. Sugar increases your risk of polio.  104
70. High sugar intake can cause epileptic seizures.  105
71. Sugar causes high blood pressure in obese people.  106
72. In intensive care units: Limiting sugar saves lives.  107
73. Sugar may induce cell death.  108
74. In juvenile rehabilitation camps, when children were put on a low sugar diet, there was a 44 percent drop in antisocial behavior.  109
75. Sugar dehydrates newborns.  110
76. Sugar can cause gum disease.  111

References

1. Sanchez, A., et al. Role of Sugars in Human Neutrophilic Phagocytosis, American Journal of Clinical Nutrition. Nov 1973;261:1180_1184. Bernstein, J., al. Depression of Lymphocyte Transformation Following Oral Glucose Ingestion. American Journal of Clinical Nutrition.1997;30:613
2. Ringsdorf, W., Cheraskin, E. and Ramsay R. Sucrose, Neutrophilic Phagocytosis and Resistance to Disease, Dental Survey. 1976;52(12):46_48.
3. Couzy, F., et al. “Nutritional Implications of the Interaction Minerals,” Progressive Food and Nutrition Science 17;1933:65-87
4. Kozlovsky, A., et al. Effects of Diets High in Simple Sugars on Urinary Chromium Losses. Metabolism. June 1986;35:515_518.
5. 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.
6. Lemann, J. Evidence that Glucose Ingestion Inhibits Net Renal Tubular Reabsorption of Calcium and Magnesium. Journal of Clinical Nutrition. 1976 ;70:236_245.
7. Goldman, J., et al. Behavioral Effects of Sucrose on Preschool Children. Journal of Abnormal Child Psychology.1986;14(4):565_577.
8. 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.
9. 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.
10. 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.
11. Reiser, S. Effects of Dietary Sugars on Metabolic Risk Factors Associated with Heart Disease. Nutritional Health. 1985;203_216.
12. Lewis, G. F. and Steiner, G. Acute Effects of Insulin in the Control of Vldl Production in Humans. Implications for The insulin-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.
13. 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.
14. Takahashi, E., Tohoku University School of Medicine, Wholistic Health Digest. October 1982:41:00
15. Quillin, Patrick, Cancer’s Sweet Tooth, Nutrition Science News. Ap 2000 Rothkopf, M.. Nutrition. July/Aug 1990;6(4).
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17. 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.
18. The Edell Health Letter. Sept 1991;7:1.
19. De Stefani, E.”Dietary Sugar and Lung Cancer: a Case control Study in Uruguay.” Nutrition and Cancer. 1998;31(2):132_7.
20. Cornee, J., et al. A Case-control Study of Gastric Cancer and Nutritional Factors in Marseille, France. European Journal of Epidemiology 11 (1995):55-65.
21. 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.
22. Dufty, William. Sugar Blues. (New York:Warner Books, 1975).
23. Acta Ophthalmologica Scandinavica. Mar 2002;48;25. Taub, H. Ed. Sugar Weakens Eyesight, VM NEWSLETTER;May 1986:06:00
24. Dufty.
25. Yudkin, J. Sweet and Dangerous.(New York:Bantam Books,1974) 129
26. Cornee, J., et al. A Case-control Study of Gastric Cancer and Nutritional Factors in Marseille, France, European Journal of Epidemiology. 1995;11
27. Persson P. G., Ahlbom, A., and Hellers, G. Epidemiology. 1992;3:47-52.
28. 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.
29. Lee, A. T.and Cerami A. The Role of Glycation in Aging. Annals of the New York Academy of Science.1992;663:63-70.
30. Abrahamson, E. and Peget, A. Body, Mind and Sugar. (New York: Avon, 1977.}
31. 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. 1986:39:00 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.
32. 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.
33. Appleton, N. New York: Healthy Bones. Avery Penguin Putnam:1989.
34. Keen, H., et al. Nutrient Intake, Adiposity, and Diabetes. British Medical Journal. 1989; 1:00 655_658
35. 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.
36. 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.
37. Erlander, S. The Cause and Cure of Multiple Sclerosis, The Disease to End Disease.” Mar 3, 1979;1(3):59_63.
38. Crook, W. J. The Yeast Connection. (TN:Professional Books, 1984).
39. Heaton, K. The Sweet Road to Gallstones. British Medical Journal. Apr 14, 1984; 288:00:00 1103_1104. Misciagna, G., et al. American Journal of Clinical Nutrition. 1999;69:120-126.
40. Cleave, T. The Saccharine Disease. (New Canaan, CT: Keats Publishing, 1974).
41. Ibid.
42. Cleave, T. and Campbell, G. (Bristol, England:Diabetes, Coronary Thrombosis and the Saccharine Disease: John Wright and Sons, 1960).
43. Behall, K. Influ ence of Estrogen Content of Oral Contraceptives and Consumption of Sucrose on Blood Parameters. Disease Abstracts International. 1982;431437.
44. 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.
45. 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 .
46. Sucrose Induces Diabetes in Cat. Federal Protocol. 1974;6(97). diabetes
47. Reiser, S., et al. Effects of Sugars on Indices on Glucose Tolerance in Humans. American Journal of Clinical Nutrition. 1986;43:151-159.
48. Journal of Clinical Endocrinology and Metabolism. Aug 2000
49. Hodges, R., and Rebello, T. Carbohydrates and Blood Pressure. Annals of Internal Medicine. 1983:98:838_841.
50. Behar, D., et al. Sugar Challenge Testing with Children Considered Behaviorally Sugar Reactive. Nutritional Behavior. 1984;1:277_288.
51. Furth, A. and Harding, J. Why Sugar Is Bad For You. New Scientist. Sep 23, 1989;44.
52. Simmons, J. Is The Sand of Time Sugar? LONGEVITY. June 1990:00:00 49_53.
53. Appleton, N. New York: LICK THE SUGAR HABIT. Avery Penguin Putnam:1988. allergies
54. Cleave, T. The Saccharine Disease: (New Canaan Ct: Keats Publishing, Inc., 1974).131.
55. Ibid. 132
56. Pamplona, R., et al. Mechanisms of Glycation in Atherogenesis. Medical Hypotheses . 1990:00:00 174_181.
57. 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.
58. 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.).
59. Monnier, V. M. Nonenzymatic Glycosylation, the Maillard Reaction and the Aging Process. Journal of Gerontology 1990:45(4):105_110.
60. Cerami, A., Vlassara, H., and Brownlee, M. Glucose and Aging. Scientific American. May 1987:00:00 90
61. 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.
62. Veromann, S.et al.”Dietary Sugar and Salt Represent Real Risk Factors for Cataract Development.” Ophthalmologica. 2003 Jul-Aug;217(4):302-307.
63. Goulart, F. S. Are You Sugar Smart? American Fitness. March_April 1991:00:00 34_38. Milwakuee, WI
64. Monnier, V. M. Nonenzymatic Glycosylation, the Maillard Reaction and the Aging Process. Journal of Gerontology. 1990:45(4):105_110.
65. Ceriello, A. Oxidative Stress and Glycemic Regulation. Metabolism. Feb 2000;49(2 Suppl 1):27-29.
66. Appleton, Nancy. New York; Lick the Sugar Habit. Avery Penguin Putnam, 1988 enzymes
67. 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.
68. Goulart, F. S. Are You Sugar Smart? American Fitness. March_April 1991:00:00 34_38.
69. Ibid.
70. Yudkin, J., Kang, S. and Bruckdorfer, K. Effects of High Dietary Sugar. British Journal of Medicine. Nov 22, 1980;1396.
71. Blacklock, N. J., Sucrose and Idiopathic Renal Stone. Nutrition and Health. 1987;5(1-2):9- Curhan, G., et al. Beverage Use and Risk for Kidney Stones in Women. Annals of Internal Medicine. 1998:28:534-340.
72. Goulart, F. S. Are You Sugar Smart? American Fitness. March_April 1991:00:00 34_38. Milwakuee, WI,:
73. Ibid. fluid retention
74. Ibid. bowel movement
75. Ibid. compromise the lining of the capillaries
76. Nash, J. Health Contenders. Essence. Jan 1992; 23:00 79_81.
77. Grand, E. Food Allergies and Migraine.Lancet. 1979:1:955_959.
78. Schauss, A. Diet, Crime and Delinquency. (Berkley Ca; Parker House, 1981.)
79. 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.
80. Christensen, L. The Role of Caffeine and Sugar in Depression. Nutrition Report. Mar 1991;9(3):17-24.
81. Ibid,44
82. Yudkin, J. Sweet and Dangerous.(New York:Bantam Books,1974) 129
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. Yudkin, J and Eisa, O. Dietary Sucrose and Oestradiol Concentration in Young Men. Annals of Nutrition and Metabolism. 1988:32(2):53-55.
86. The Edell Health Letter. Sept 1991;7:1.
87. 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.
88. Journal of Advanced Medicine. 1994;7(1):51-58.
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. 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
92. Ibid.
93. Sugar, White Flour Withdrawal Produces Chemical Response. The Addiction Letter. Jul 1992:04:00 Colantuoni, C., et al. Evidence That Intermittent, Excessive Sugar Intake Causes Endogenous Opioid Dependence. Obes Res. Jun 2002 ;10(6):478-488. Annual Meeting of the American Psychological Society, Toronto, June 17, 2001 www.mercola.com/2001/jun/30/sugar.htm
94. Ibid.
95. Sunehag, A. L., et al. Gluconeogenesis in Very Low Birth Weight Infants Receiving Total Parenteral Nutrition Diabetes. 1999 ;48 7991_800.
96. Christensen L., et al. Impact of A Dietary Change on Emotional Distress. Journal of Abnormal Psychology.1985;94(4):565_79.
97. Nutrition Health Review. Fall 85 changes sugar into fat faster than fat
98. Ludwig, D. S., et al. High Glycemic Index Foods, Overeating and Obesity. Pediatrics. March 1999;103(3):26-32.
99. Pediatrics Research. 1995;38(4):539-542. Berdonces, J. L. Attention Deficit and Infantile Hyperactivity. Rev Enferm. Jan 2001;4(1)11-4
100. Blacklock, N. J. Sucrose and Idiopathic Renal Stone. Nutrition Health. 1987;5(1 & 2):9-
101. Lechin, F., et al. Effects of an Oral Glucose Load on Plasma Neurotransmitters in Humans. Neurophychobiology. 1992;26(1-2):4-11.
102. Fields, M. Journal of the American College of Nutrition. Aug 1998;17(4):317_321.
103. 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.
104. Sandler, Benjamin P. Diet Prevents Polio. Milwakuee, WI,:The Lee Foundation for for Nutritional Research, 1951
105. Murphy, Patricia. The Role of Sugar in Epileptic Seizures. Townsend Letter for Doctors and Patients. May, 2001 Murphy Is Editor of Epilepsy Wellness Newsletter, 1462 West 5th Ave., Eugene, Oregon 97402
106. Stern, N. & Tuck, M. Pathogenesis of Hypertension in Diabetes Mellitus. Diabetes Mellitus, a Fundamental and Clinical Test. 2nd Edition, (PhiladelphiA; A:Lippincott Williams & Wilkins, 2000)943-957.
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110. Gluconeogenesis in Very Low Birth Weight Infants Receiving Total Parenteral Nutrition. Diabetes. 1999 Apr;48(4):791-800.
111. linsmann, W., et al. Evaluation of Health Aspects of Sugar Contained in Carbohydrate Sweeteners.” FDA Report of Sugars Task Force -1986 39 123 Yudkin, J. and Eisa, O. Dietary Sucrose and Oestradiol Concentration in Young Men. Annals of Nutrition and Metabolism. 1988;32(2):53-5.

1 – Drink optimal amounts of PURE, CLEAN water!
If you haven’t read my articles on this yet, click here – I don’t want to overstate the point.

2 – STOP eating sugar AND starches!
Any type of sugar will wreak havoc on your body.  This includes: refined white sugar, brown sugar, powdered sugar, date sugar, beet sugar, evaporated cane juice, concentrated white grape juice, corn syrup, fructose, turbinado sugar, sucanat and more…let’s stop there for now.  Well, don’t forget foods with sugar in them like: pies, cakes, cookies, candy, ice cream, soda, doughnuts, brownies, etc..  The list of problems that sugar causes or contributes to is mind-boggling extensive.  I’ll be posting 76 reasons to avoid eating it soon.  OK, some more – I’d also stop eating refined honey, agave nectar, evaporated cane juice, and many more devils in disguise.  It’s impossible to overstate this point!!!  By the way, artificial sweeteners can (and often are) worse for the body.  More on that another time.  One more thing – don’t go binging on fruit now.
Starches are basically processed in your body the same as sugar, and therefore have the same detrimental effect.  They include bread (even 99-grain), pasta (even supposed whole-grain), rice (even brown, though some people are OK with it), and potatoes (especially white).

3 – Detoxify your digestive tract!
This is one of the biggest causes of systemic toxicity that can affect any area of your body and cause premature aging and degenerative diseases.  The most common problems I see are an overgrowth of yeast, bacteria, viruses, and/or parasites.

4 – Eat your GREENS!
Green vegetables are by far the healthiest you can eat.  Especially dark green, leafy vegetables.  Several good ones are kale, collards, dandelion, and swiss chard.  Greens are loaded with chlorophyll, the “life blood” of the plant, and pigment that gives them their green color.  Human blood gets its red color from the molecule hemoglobin, which allows blood the ability to carry oxygen.  Interestingly, the chlorophyll molecule in plants and the “heme” portion of the hemoglobin molecule in humans are almost identical.  The similarity rests in what’s called porphyrn, a ring of of atoms.  Chlorophyll contains magnesium in the center of the ring and hemoglobin contains iron.  Thus, chlorophyll is known to be an excellent blood builder and purifier.

5 – JUICE your vegetables!
Juicing is one of the best ways to flood your body with antioxidants and vital nutrients.  What makes juicing more powerful than eating vegetables is the efficient absorption, and the live enzymes because of their raw state.  Of course, eat your veggies too.  Just don’t drink too much green juice in one sitting, trust me on this.

6 – Exercise!
Some individuals need more aerobic exercise (constant and steady – e.g.: jogging, swimming, etc.) than anaerobic exercise (quick bursts – e.g.: weight training, sprinting, etc.).  Your applied kinesiologist can determine which is more necessary, but it probably wouldn’t hurt to do both.  At least 30 minutes every day would be ideal.  Yes, you can over-exercise, I see it all the time – and it’s harmful.

7 – Restrict you caloric intake!
There are probably hundreds of studies that have shown eating less (more likely, not overeating), will extend your life span.  The mechanism(s) is not fully known.  I would speculate that it has to do with controlling insulin levels, lessening the load on your liver, and preventing your gut from becoming toxic due to undigested, fermenting, and putrefying food.  Remember, you still have to get an optimal amount of nutrients; just do it with more nutrient-dense whole foods.

8 – Take dietary supplements!
This will ensure that you are taking in necessary nutrients that you may be missing from your diet, for any number of reasons.  Ideally, you will want your applied kinesiologist to determine the exact supplements you require most.  It is much better than a “shotgun” approach.  However, if you’re going to “shotgun” it, read my article on supplements by clicking here.

9 – Get adequate amounts of sleep!
This is of prime importance!  When you sleep, your body regenerates.  If you are not regenerating – there will nothing to prevent you from degenerating.  The necessary amount of sleep will vary by individual, but go for a MINIMUM of 8 hours each night.  There is more to know about sleep beyond the scope of this article.  Let’s get the amount of time down first.

10 – Laugh!
A study in Norway showed that subjects who found the world most funny were 35% less likely to die during the time the study was run.  Also, people in the study with cancer were 70 times more likely to survive until the end of the study.  Regardless, get some funny movies (with/or without) friends and try it!

Age – doesn’t matter

Health is what you do for your body minus what you do to your body – a quote from one of my mentors that appears to reign true

THE BODY NEVER LIES!!!

Dr. Robert D’Aquila – NYC Chiropractor – Applied Kinesiology