How Long Can You Live?

Or is the question, "How Long can I stay Healthy?" This is a post I found on the HealthDay site.

Children of long-lived parents are less likely than others to die from heart disease in their 70s, new British research suggests. "We found that for each parent that lived beyond 70 years of age, the participants had a 20 percent lower chance of dying from heart disease." Specifically, the children of longer-lived parents had lower rates of vascular disease, heart failure, stroke, high blood pressure and high cholesterol, the study found. The findings aren't an excuse to turn into a binge-eating couch potato if your mother and father reached their 80s or 90s. Nor are they a sign that those whose parents died early should just give up. On the contrary, your decisions about your health can reverse trends toward the illnesses highlighted in the study, Pilling said.

"Though people with longer-lived parents are more likely to live longer themselves, there are lots of ways for those with shorter-lived parents to improve their health. People can really take their health into their own hands," he noted.

Indeed, the correlation between the lifespans of parents and children is actually fairly weak, said Kaare Christensen, a professor of epidemiology with the University of Southern Denmark. As a result, he said, "there is a lot of room for improvement." 

It's known that parents who live a long time are more likely to have kids who live a long time, but Pilling and his colleagues wanted to learn more about this connection -- such as why some people develop heart conditions in their 60s and others don't.

The link between long-lived parents and heart-healthier offspring held even after the researchers adjusted their statistics for factors such as education, age, weight and physical activity. According to the study, some researchers have made similar connections in the past, but they looked at smaller groups of people. 

How might genetics explain the lower risk of heart disease in kids of longer-lived parents? Your genetic inheritance from your parents seems to affect blood pressure, cholesterol levels, tobacco addiction, drug and alcohol dependence, and levels of obesity in the participants, Pilling said. So you can inherit your parents health problems. In other words, your health problems can be passed down to your children. But you can change those factors that you inherit by change what you eat and the way you live. 

"These are all factors that affect the risk of heart disease," he said.  "If you have a parent who died young, it is always good if it can be determined why he or she died very early and whether there is an inheritable disease for which there are treatments," Christensen said. But in general, he said, people whose parents died very early are "not generally doomed." That's because of the "low correlation"   between the lifespans of parents and their kids.

I believe that your children inherit your genes in whatever condition their in at the time of conception. I believe your genes will change during your life, depending on your condition. So if your overweight at the time of conception your child may also have that same gene. Of course, if both parents are overweight at the time of conception the child will have a much greater chance that he will suffer from the same obesity gene. Remember that your genes will change as you change. Your body is constantly evolving.

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Are You Embarrassed About You Weight?

Being overweight creates a lot of new problems for your body. If you're the typical office worker and has gained too much extra fat around the middle, your probably having to deal with extra physical problems that others don't. That beer belly can keep you from buttoning your suit coat. It will also cause a sloppy appearance. The extra big waistline also causes Belching, heartburn, and acid reflux.

Other problems your extra weight can cause are things like sweating and body odor, bad breath, and gas.

So many of us go to the doctor and hope he has a pill to fix all your problems and yes, he will probably make suggestions and give you a list of some things to take, but the answer to all your health problems is your diet.

You're eating the wrong foods.   You don't have to cut back on your food or cut out meals, you need to change what you eat.  Whatever you're eating today just stop eating all of it. Go home and get rid of everything that has a label.

For the next few weeks until you get use to eating fresh; shop for food every day. Plan on eating 6 small meals a day. You want to eat about 2 1/2 hours apart, three hours at most. The object is to eat before you get hungry.  Only eat about 300 calories at one time. You want to give your system time to process the food you eat. So, small quantities, several times a day.

Now, how do you eat fresh? For someone who never has, eating fresh will take some work. You will have to make your own meals. But it's not like you have to learn to cook. Most of the meals I eat are cold meals that I put together in 5 minutes. And yes that's not easy when you work all day, but you will get good at this, and you will lose fat. As you lose fat you'll feel better and feel healthier and have more energy.

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.

Change Your Food, Change Your Life And Lose Weight

There have been thousands of studies done by scientists all over the world on the subject of eating good foods for better health. Everyone seems to agree, the way to good health is to eat fewer calories. In one study all the seniors that were interviewed were eating less than 2000 calories a day and women about 300 less than men. Women don’t metabolize calories the same as men. No one said that they felt like they were on a diet, they felt like they had plenty to eat. So I decided to try it. I was going to change, kick those bad habits of eating empty calories and start eating food that would help my body.

First, I had to start keeping a record of my calorie intake. Then I knew I’d have to change some of the things I was eating so I could get more nutrition out of my calories. I could eat just bread and pastries and stay under 2000 calories but I’d run out of energy. I knew I’d have to maximize the nutrition in the calories so I had the energy to work, exercise and maintain my body.

I knew I’d have to give up eating a lot of the foods I liked and start eating the foods my body needed. Today it’s so much easier to get good information than in years past with all the information on the internet and the easy access using your cell phone or your laptop or use the computers at the library if you don’t have internet access at home. Today you can’t turn on a talk show on Television or go to the bookstore without seeing something about diet and nutrition. There’s thousands of websites and hundreds of books dealing the subject.

Keeping a record of the food I was eating really helped me see what I was doing wrong. After a few weeks of keeping records, it’s easy for anyone to see the mistakes. The hardest part for me was giving up alcohol for several months until I reached my goal. After that, I eased back to a moderate one drink a day. Alcohol will mess with your metabolism and keep you from burning calories, and it also is a big source of calories. Yes, a lite beer is only 100 calories or some as little as 65 calories but the alcohol will interfere with your body’s ability to burn calories, so alcohol in general even if you stay below your proper calorie intake will keep you from burning calories. Once you reach your goal one drink a day won’t hurt, but you’re not trying to lose weight only maintain it.

You don’t have to go without food to lose weight, just stop eating the junk and start eating the good stuff. Cut your portions and don’t skip meals. Skipping meals will keep you from losing weight. Everyone thinks I’m lying but eating will spike your metabolism and that’s what burns calories. Eat something as early as possible and try to eat something small about 6 times a day. Just remember small portions all day long.When I was trying to lose I would stick to 300 calories at a meal and 6 meals a day. Others have more luck, with a three meal plan that reverses meal size. You eat the largest meal for breakfast. Smaller at lunch and only a snack size meal for dinner. You might have heard of it. You eat like a King for breakfast, a Prince for lunch and Pulper for dinner. The idea is to consume 80% of your calories early in the day so you have time to burn them. That's the opposite of what people do today. Today we eat too much at night and we don't do any activities to burn the calories. That's the time of day when your metabolism is almost dormant. Which means most of the food you're consuming at night will be turned into fat. Only a small part will be digested. 

The fastest way to start losing weight is to change your eating habits. 

Eat real food for breakfast like Oatmeal or one egg and one piece of Bacon or Canadian Bacon(ham). To jump-start your metabolism you need to eat some protein the first hour your up. Some people who always seem to be pressed for time will make a protein shake and drink it while their driving. You can make those shakes the night before then take it out of the frig in the morning and blend it and pour it. In two minutes you're gone, you have coffee later. That's about 300 calories.

Next, because you packed snacks the night before, around 10 a.m. while you're drinking coffee, you have a Greek Yogurt or half a sandwich with real cheese not processed or peanut butter, just be careful what your buying, read the labels. Personally, I buy the ground peanuts, they're in paste form like peanut butter, but they have no additives. Manufacturers use palm oil in jar peanut butter and I never eat palm oil or those other chemicals. 

Lunch is next about three hours later and if you bagged your lunch then you want to eat a sandwich and a piece of fruit. Try to only have bottled water or tea with no sugar. Your should be drinking about 4 bottled water at work, one every two hours. I can get a little tired of plain water so I flavor it with lemon juice, no calories in that. Sometimes I bring celery or radishes to eat with the sandwich at lunch. Both of them have lots of nutrition. This is another low-calorie meal, but it only has to last you 3 hours and then you can eat again. When you cut your calories, you want every calorie to count for increased energy. And you don't want to get your energy from sugar highs. Lunch is where most of us go off the diet. You're out with a friend and you're in a restaurant looking at the menu and trying to do damage control by not eating anything that will add pounds but you're trying to eat normal so you don't have to explain what you ordered. I always order salads for lunch in a restaurant. I try to order one with seafood, like shrimp and I get the salad plain and then I put olive oil and lemon. It might not be what you like but I had to get used to eating lots of things I never had before and you will get too, it's not bad tasting food, it's just not what you are used to. Again, I drink water with lemon or iced tea no sweetener. 

Mid-afternoon, about 3 hours after lunch you want about a 300 calorie snack, so I'd have a greek yogurt and a piece of fruit. I pick greek yogurt because there's less added sugar, Get your sugar from the fruit you eat, not out of a packet or as an additive in your food. Personally, I buy the greek yogurt plain and add my own fruit. I buy the blueberries or strawberries in the frozen food section, there's nothing added. But if you're bringing your snacks from home you have many choices. You want to stay within the daily calorie count and you want something nutritious. Another idea would be a handful of mixed nuts or just almonds.

Dinner is next about three hours later and for dinner, that's when I eat meat and usually a vegetable or a salad with fruit and vegetables. No gravy on the meat. No salad dressing, use olive oil and lemon or vinegar. When eating meat, I try to eat fish as much as possible and white meat chicken or turkey about twice a week. When I was trying to drop pounds I was following the Mediterranean diet and I'll go over that in more detail later in the book.

Finally, the sixth meal was about three hours after dinner. I'd have another greek yogurt. You can substitute with fruit if you like.

That was my whole day and you will lose weight, you'll have lots of energy and you won't be hungry. You might want to skip that last snack if you eat dinner late and go to bed early. Try not to eat the last two hours before bed.

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Bad Eating Habits Stop You From Losing Weight

Quit smoking. Lay off the junk food. Stop being a couch potato. Don’t stay up too late.

Sounds simple enough: If you have a bad habit, break it.

But “simple” doesn’t necessarily mean “easy.” You’ll need a good strategy. Losing weight is more about the kind of food you eat rather than how much food you eat. Yes, the amount of food will make a diiference, but eating pizza and hamburger or fried chicken every day will put on weight even if you only eat a child's portion. 

Swap Bad for Good

It’s important to add good habits to replace your bad ones. Otherwise, the stuff you want to stop doing will probably come back. For instance, you go to Starbuck's in the morning to meet friends, that's not a bad habit, it's what you order that can make it a bad habit. You want to replace the Latte with something that doesn't have calories. Black coffee or tea with non-fat milk. You might not eat breakfast, but Latte's have lots of calories and they're empty calories.

If you smoked, people who quit smoking can replace it with eating too much. Packing healthy snacks can be a good replacement. Bring fruit or nuts with you to work, don't buy junk from the snack machine. 

It might be great that you turn off the computer in time to wind down and fall asleep, but if you replace that with looking at your phone or watching TV, that’s probably not going to help. Instead, try meditating, writing in a journal, or reading something on paper. (Light from a screen can keep you awake.) Use a book or something printed on paper to help you fall asleep.

Make sure you enjoy your new healthy habit. If you hate running on a treadmill, chances are you won’t stick with it. If you don’t like broccoli, there’s no point in loading your plate with it because you won’t enjoy it. When you're looking to replace a bad habit make sure this is something you like.

Change one habit at a time. Trying to do too much at once can be overwhelming. It can make you feel like you don’t know where to start, so you don’t start at all. As you meet each goal, try to add another one.

Don’t rush it. Chances are you didn’t develop the bad habit overnight, so give yourself the time to develop the new one. It can take 2 to 3 months for a habit to really take hold.

Track Your Progress

Keep a daily record of the changes you make. If you haven’t met your goals for the week, think about what went wrong, then adjust. If you’ve met your goals, give yourself a little reward. Seeing things add up -- like your work-outs or the days since you’ve had a cigarette -- can motivate and encourage you.

Forgive Yourself

Setbacks are normal. Don’t beat yourself up. Think back to when you first started, look at your daily record, and remind yourself of how far you’ve come. One slip-up doesn’t wipe all of that out. Pick up where you left off.

Breaking a bad habit is about the journey, not the destination.

I wanted to change what I eat and I changed all at once to a fresh food diet. I wasn't going to buy anything anymore that had a label. Everything fresh. Meat,fruit and vegetables, I even started to buy bread from a bakery fresh baked.

I found out that it takes a lot of will power to change everything all at once. For most people, it might be too hard, but it worked for me. After you make the change, you can't look back. I know it might sound easy, because there won't be any calories to count or special diets to follow. That's true, but that also means no canned or bottled drinks except for water. You can't drink anything with calories. 

Coffee and tea is fine, but don't add calories. Don't make foods with gravies or sauces. Eat fresh means to eat the food as close to it's natural state as possible. Yes, you can season your food but use spices but no added sugar. 

The part that I found the hardest was "eating out". That can be challenging. For the longest time I was eating dry salads with vinegar or lemon juice and a glass of water. You have to be careful ordering salads. Don't order a salad with cheese or meat. You can change a 300 calorie salad into a 800 calorie salad real quick. Chef salads and Taco salads are the worst. Some can be more than 1000 calories.

I know it sounds crazy to only eat salads when you're in a restaurant, but meats in restaurants are usually soared in marinates which is bad for your diet and sometimes bad for your health. Restaurant chains will use marinate to tenderize meat and add flavor and that's when it becomes a high-calorie dinner. Fish can be a better option, if they will serve it without a sauce or any gravy.

I found that eating "fresh" meant a lot of home-cooked meals and that's the hardest part. Making your own meals can cut several hundred calories a day.

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Diet Buddies

Yes, there is such a thing as a "diet buddy". When someone has a hard time sticking to a diet, after quitting your diet several times, you might be tempted to look for someone to give you "moral support". I know it sounds like a good idea but the success ratio is pretty bad. I know that sounds discouraging but it's the truth.

A blogger on WordPress that I try to read pretty often wrote about this very subject and at the end of her post it said, "If you're looking for that special someone to give you the encouragement to stick with it, simply look in the mirror." Wow, real words of wisdom.

I think by this time you have probably guessed that I'm not in favor of "diet buddies" or "exercise buddies". For some unknown reason we never seem to pick the right person and after a few weeks, they are finding excuses not to show up or not to continue "being there for you". Or worst of all, they are the one that ends up needing all the moral support and you're getting nothing. Your partner doesn't even know how to give support and you end up totally involved in all their problems. Like you don't have enough to think about.

I tried to go that route many years ago and gave up looking for a partner I could put up with. When it comes to moral support or finding someone you can depend on, you either have to pay someone, like a life coach, or be your own best friend. If you're the one who wants to slim down, become fit and have that body you have always dreamed about, it's only you that has to muster up the determination to change your life. You have to forget about all the foods you like and the things you like to do when you're not working. Because for a few months you'll have to concentrate on living a healthy life. If you need to workout with a partner, get a trainer. They can put you on the right path and after a few weeks you'll be able to do it yourself. 

This means that you might have to do some homework. You'll have to learn about "living healthy". Fortunately, we have the internet now, and all the information you need is on the internet. Healthy eating is the most important part, exercise alone won't get you to your goal. But after you straighten out your diet, you'll have to find an exercise routine to strengthen your muscles and help you burn more body fat. A trainer will help you with that. You can't exercise away a bad diet. If you workout and aren't losing weight, it's your diet. Know when you need help.

Living a healthy, active lifestyle means you'll need to change your routine. Change what you eat, how much time you spend sitting or reclining and even how much your sleeping. You'll have to pay more attention to your bodies needs. I'm sure you have seen those slim, trim people playing Tennis or Golf and wish you had the time for that. Living an active, healthy life means you have to get organized and make time for "being active". And it also means that you have to learn what it means to "eat healthy". Your body fat is robbing you of energy, the energy to live a healthy life. Lose your fat and you'll feel 10 years younger.

I write several blogs and e-books, check out some of my other sites.

gettingtoahealthyweight.wordpress.com
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

If you really want to lose your body fat than look for my Ebooks at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.
There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBook, Kobo.com, Scribd.com, or Gardner Books in the U.K.
My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.

Want To Lose Weight? Your Diet Is The Secret

You’ve heard that the French have a diet that would put weight on any American, but they're thin. Most men and women of all ages in France are thin. When we first looked at their diet we thought that the red wine they drank was the answer. These people eat out as much as we do, they don’t even know what low cal means.

So how do they do it? Well, first they walk more. City people don’t use cars that much, They walk everywhere. Also, bike riding is more popular, you see gasoline has always been expensive in Europe and the people have learned to conserve. Conserving food is something that France has done since World War II when food was scarce. So today their meal portions are smaller than ours and combine this with the increased amount of walking the French do and it’s much easier for them to control their weight.

Now how does that help you? Well, there are studies going on today that are discovering that our meal portions may be double what we need. So how much food do you need? First of all, I think we all know that Americans eat too much and that we are a nation of overweight people. Studies have also been done in the far east. Thailand, Japan, South Korea, and Taiwan to see why those people have much less Cancer than North Americans. They found that the people there are very healthy. They don’t have the weight problems we do and there more physically fit.

So are we the only country that is habitually overindulging? Well no, Canadians and the English are just starting to change with this new generation of young people. A lot of the Central European and Eastern European countries had the same problems. Some of the problems in this country and in Europe after World War II were the same. Too many poor people who couldn't afford quality food. Cheap food has too many carbs and a high-fat content and those people eating low-cost food will put on more weight.

 So what’s the answer? Besides the quantity of food consumed also the quality of the food makes a difference. In France for instance, yes they eat smaller meals but they also eat better than we do. In fact, most of Western Europe eats better than we do. And I don’t mean more. I mean a better quality of food. Food is made with fresh ingredients and made from scratch every day because refrigeration is still a new concept in most parts of rural Europe. By new I mean in the last twenty years.

After World War II, Europe was pretty much in ruins and yes the big cities did rebuild pretty quick. By the early 50′s tourism was once again a major industry. But the rural parts of the different countries took much longer to recover. So farming communities didn’t have electricity for many years. Europe is really only two generations away from the depression of the '40s. It’s this new generation today that doesn’t remember the War or the recovery.

So what does this have to do with you? In Europe, people have learned the proper way to eat, and watching their diet is the way to control your health. We lost that way of thinking in this country. When I get away from my regular way of eating, maybe on a vacation or business trip, I think back to the way my grandparents ate, the way we ate in the '50s. No snacks, no soft drinks, just real food. Three meals a day at the family table.

If you really want to lose your body fat then look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Until February 23rd Smashwords has a sale on my ebook for $.99, don’t miss out. This book is a one-stop-shop for all your weight loss questions. Use the coupon code CL77K.

Define Clean Eating

Eating "clean" is gaining traction — but what does it actually mean, and how is it good for the body? You here about it almost everyday if your reading food blogs of watching cooking shows.

Clean eating is a deceptively simple concept. Rather than revolving around the idea of ingesting more or less of specific things (for instance, fewer calories or more protein), the idea is more about being aware of the food's pathway between its origin and your plate. At its simplest, clean eating is about eating whole foods, or "real" foods — those that are un- processed, refined, and handled, making them as close to their natural form as possible. However, modern food production has become so sophisticated that simply eating whole foods can be a challenging proposition these days.

Stores like Whole Foods have changed the food scene. We have more mini grocery's that specialize in fresh foods, organic foods and healthier brands. Ten or fifteen years ago we had 3 major grocery's where I live, and we had Whole Foods and convenient foods in gas stations. Today the scene is much different. Healthy foods are becoming common place in the majors and small grocery chains are springing up throughout the city selling organic, fresh, healthy food. Restaurants are starting to offer healthy food on the menu. The difference is today the public demands it. Menu will have to show the calorie count. And recently the FDA what's food manufacturers to put the amount of added sugar on food labels. These changes won't happen immediately but the changes will be a good thing for consumers.

Not eating processed foods is the biggest part of "eating clean". I was surprised to learn how many people don't really understand what foods are considered to be processed foods. Most people don't realize that bread is a processed food and that some cheese is processed. These new milks like soy milk and almond milk are processed foods and may have chemical additives.

I just finished a sugar detox recently. For 10 days I couldn't eat anything with added sugar. I'm glad I did the detox, but it's difficult finding foods or drinks without sugar.  I had to just buy the basics and make my own food. It's very healthy and I learned a lot and I have no regrets. The hardest part was not eating in restaurants. The other hard part was only drinking water, tea and coffee. I could add lemon for flavor and add cinnamon to black coffee. I could eat salads in some restaurants but no salad dressing, only lemon, oil, or vinegar.

The reason I mentioned the sugar detox is, if you want to get a taste of what it's like to "eat clean", try a sugar detox.

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.