The Sour Side Effects of Splenda

If you use Splenda because you think it's a safe alternative to sugar and Nutrasweet, you might be in for some sour news. Splenda is the brand name of the artificial sweetener sucralose, which is created by adding chlorine molecules to sugar.

There have been no independent human tests regarding the long-term safety of this product. That's reason enough to be wary. But there was a study of its effect on rats that was published in the FDA's Federal Register. It showed that rats that were given sucralose experienced shrunken thalamus glands, enlarged livers and kidneys, reduced growth rate, reduced red blood cell count, aborted pregnancies, and diarrhea.

If you ingest Splenda in any amount, I urge you to read firsthand accounts of its harmful effects. There are more than 30 posted on Dr. Mercola's website.

And if you're looking for a safe way to satisfy your sweet tooth, consider all-natural stevia extract. Stevia is made from the leaves of a South American plant. It's non-glycemic, contains no calories, and -- after hundreds of years of use -- has no known side effects. It might seem expensive by volume, but it's hundreds of times sweeter than sugar, so a little goes a long way. You can find stevia in any health food store.

-- Jon Herring

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Notes From Michael Masterson's Journal . . .

Almost 2 million knives were confiscated at U.S. airport security checkpoints in 2003. In addition, there were 3 million "cutting instruments" taken, about 500,000 incendiaries (see "Word to the Wise," below), 21,000 box cutters, and more than 600,00 tools and sporting goods.

I've had all sorts of "dangerous" stuff taken from me: a Dunhill cigar lighter (apparently it's more dangerous than a Bic cigarette lighter), a bayonet cigar cutter (I guess I could have used it to cut off a flight attendant's finger if I persuaded her to put it through the little hole), and -- my favorite -- two cans of silicone lubricant.

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Hill Sprints Get You Fit Fast

by Matt Furey

Great NFL Hall-of-Fame running backs like Walter Payton and Marcus Allen proved that hill sprints are a superior way to strengthen the thighs and build explosive speed. And they were not the first to discover this truth.

In the early 1900's, professional wrestler and strongman George Hackenschmidt, a.k.a. "The Russian Lion," recommended them -- and he was built like the proverbial brick "outhouse."

When I was a senior in high school, I ran hill sprints two or three nights a week, and they made the difference for me. I went from being an unranked, unrated nobody to a state wrestling finalist. I even beat the defending state champion in the quarterfinals. (And, incidentally, he was a first-team all-state running back, as well as a state champion in the 100-yard dash.)

But when I wrestled in college, I rarely ran uphill wind sprints. I did LSD (long slow distance) instead. I ran miles and miles and miles. Although that type of running did help my conditioning, it didn't give me optimum results. In fact, a five- or six-mile run often left me feeling "strung out" and weak. It didn't give my body what it really needed: greater strength, increased stamina, and more speed and explosiveness.

In 1995, when I wrote my first book, "The Martial Art of Wrestling" (http://www.combatwrestling.com/maofwrestling.html), I pondered all these experiences and made notes. Then, in 1997, while training for the Shuai-Chiao Kung Fu world title, I used the "school of hard knocks" knowledge I had written about two years earlier and applied it toward the biggest goal of my life:

Winning the gold medal in Beijing, China.

Two days per week, I drove over to a long, winding hill in Santa Cruz, California. To warm up, I jogged up the hill (which was nearly a half-mile long). Then I walked partway down the hill and began doing my sprint training.

The section of hill I ran was only about 70 to 100 yards long. But that's all you need, even when you're in awesome shape. The warm-up run over the entire length of the hill got my engine churning; now it was time to crank up the heat.

By the way, I must point out that during my first session on the hill that fine November day, I was not ready for sprinting. It was ALL I could manage to jog up to the top -- where I began speaking in other tongues, if you know what I mean. So, as always, proceed with caution.

What I discovered when I ran the hills in 1997 went way beyond what I had learned
as a senior in high school. Yes, it confirmed what I had written in 1995, but there was even more.

I didn't just get faster and more explosive, I learned some things about hill sprints that I hadn't counted on:

1. Hill sprints increase muscle mass.

2. Hill sprints quickly reduce excess body fat.

3. Hill sprints cause your body to naturally release more Growth Hormone -- which means they help you stay young.

Not only that, but hill sprints increase your cardiovascular power even faster than running mega miles or doing long cardio workouts. Just a couple of sessions of hill sprints per week will literally transform you into an athletic machine.

Here is an example of a routine I recommend:

Begin with five minutes of running at a moderate pace. If you have a long hill, you can run the length of it, as I did when training for the world title. If the hill you have is not very long, you can warm up by running on flat terrain. Either way is fine.

Once you're thoroughly warmed up, run a hill that is 70-100 yards long. Don't sprint as hard as you can initially. 80% is fine. After reaching the top, turn around and walk down the hill. As you approach the bottom, turn around, get ready once again -- then GO. This time, run at about 85% of your maximum speed. Continue doing this until you've run the hill five to seven times. Your last two sprints should be at the maximum speed you can generate.

I must point out that many people are not ready to go out and run hill sprints right away. The best course of action for most (after getting clearance from a doctor, of course) is to start by walking uphill. Follow this with brisk walking. Once both of these activities get easier, you can start jogging uphill. Then begin running . . . and then hard running . . . and then, ultimately, doing hill sprints.

Never assume that you can jump from a 20-year perch on the sofa to being King of Mt. St. Helens. Work hills into your routine gradually. Or, as Ben Franklin would say, "Make haste slowly."

When you "work the hill," be sure to combine the physical aspect of training with mental programming. If you're an athlete who wants to win a title, imagine that you're racing to the top step of the victory stand. When you get to the top of the hill, you should feel like Rocky Balboa did in the movie "Rocky."

When I ran the hills back in 1997, I focused on winning the world title in Kung Fu -- and it became a reality. You might be focused on a health and fitness goal, a relationship goal, a wealth goal, or the successful completion of a business venture. Whatever you're looking to accomplish, I can tell you that there's no faster way to get your body and mind in top condition than "working the hill."

Kick ass; take names!

(Ed. Note: Matt Furey is a national champion collegiate wrestler and has earned a world championship in Shuai-Chiao, the oldest form of Kung Fu. He has authored several books and fitness courses, including "The Martial Art of Wrestling" and "Combat Conditioning" (http://www.mattfurey.com/conditioning_book.html). Matt also writes a free, daily health and strength-training e-letter. You can sign up by visiting his website: http://www.mattfurey.com)

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WORD TO THE WISE

An "incendiary" (in-SEN-dee-ur-ee) is a device that is capable of starting a fire. And, in fact, it comes from a Latin word for "fire."

Example (as used in Notes From Michael Masterson's Journal, above): "There were 3 million 'cutting instruments' taken [at U.S. airport security checkpoints], about 500,000 incendiaries, 21,000 box cutters, and more than 600,00 tools and sporting goods."

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These articles appear courtesy of Early to Rise [Issue #1333, 02-09-05], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.