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Healthy Lifestyle Choices
SOS (Stop Only Sugar) Diet Author
James A Surrell, M.D.
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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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And don’t try to tell me
you are too busy to do
your colonoscopy
bowel prep…
Here’s my latest invention…
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Announcing the new Dr. Surrell
Colonoscopy “Prep-mobile”
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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…
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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
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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 !
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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 !
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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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S # 3 – Sleep  How much Do We Need ?
7 hours minimum - 9 hours maximum
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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
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A HEALTHY DIET
What is it ?
Here’s my latest
Yooper Research…
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Yooper Food Pyramid
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Sugar Consumption in the USA
- 140 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 !
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Obesity and Cancer Risk
85,000 new cancers from obesity every year
Women = 51,000 Men = 34,000
Obesity causes many types of cancers
–
–
–
–
–
–
–
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Endometrium (lining of the uterus)
Breast (post-menopausal)
Esophagus
Colon and rectum
Pancreas
Kidney
Thyroid
Gallbladder
By 2030  500,000 new cancers just from obesity
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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
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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
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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…!
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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
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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  270/90 = Cholesterol Ratio of 3
(Great Cholesterol Ratio!)
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What does the
Scientific Medical
Research Literature
really say about your diet…?
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Healthy Food… ?
ABSOLUTELY…!
So let’s now take a look at the
True Medical Science…
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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
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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
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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
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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…)
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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.”
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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”
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Check labels only for Low Sugar
and High Fiber… That’s all, Folks…!
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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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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 !
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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
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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
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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
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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 !
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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
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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…
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Get Your SOS Diet Book at:
* Local Bookstores
* AMAZON.com
- Kindle Edition also available
* SOSDIETBOOK.com
* BarnesandNoble.com
- Available as Nook Book
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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…
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Stop Only Sugar
James A. Surrell, M.D.
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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 !
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THANK YOU VERY MUCH !
Questions… Comments…
SOS Diet book Available at…
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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…
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