This Coming Year, Think about Getting Healthier

Some of us get wrapped up in the wrong things in life and we don’t take care of ourselves. How does this happen you might ask. We think that we are multi-taskers but in reality, we aren’t very good at it. We try and do more than we can do and become overloaded. This can happen to anyone, but a lot of us don’t realize it’s happening to them.

You can easily analyze your own situation by stepping back for a minute and looking at your life from an outsider's point of view.

Are you skipping meals? Do you make time for exercise? How much did you weigh when you got out of High School? How much do you weigh now? Are you eating healthy foods? Are you sleeping 7 hours a night?

Often we can find out for ourselves if we have a health problem if we can be objective. Americans often rush through their day so fast just to get it over with and never slow down to see what they’re doing wrong.

We cause our own health problems by not paying attention to our bodies ' needs. We constantly ignore our health and we are ignoring the things in our life that are difficult to manage. We rush so fast through our day just to get the work over with so we can do things that we enjoy doing. We have become obsessed with finding more ways to entertain ourselves rather than concentrating on the things that matter.

It was never like this a couple generations ago. I see this problem that we have in our modern world is that technology has advanced so rapidly that we all have this thirst for knowledge and have become obsessed with having all the new gadgets. Thank God that this next generation is trying to pay more attention to their health and their physical condition. We’ll have to see what happens to them as they grow older.

If you are concerned at all with your health and have been reading my posts and other health blogs, you probably know that your body fat is the cause of most health problems. To avoid those problems you should lose body fat and how do you do that? Simply, change the foods you eat and increase your activity.

All of us sit too much. It’s not all your fault. Today most Americans work sitting down. Actually, that’s the reason most people are overweight. One hour at the gym every day can’t make up for 8 hours of sitting. Have you ever noticed that people who have to work standing up are thinner on average than people who work sitting down? For instance, most people who work in retail, as a cashier, on average are thinner than an office worker.

If you spend your workday sitting 90% of the time and going home and sitting more after dinner and then spending 8 hours in bed, how much stand and moving around are you really doing. This might surprise you but the average office worker only spends about 4 hours a day on their feet.

This is a major change from a few generations ago when our grandparents spent 12 hours a day minimum on their feet. So the results are that we are heavier and have poor circulation and several other health problems that have all sprung up recently because the population is growing fatter.

Look for my podcasts on anchor.fm, or the podcast app on your cell phone. Search “howbaddoyouwanttoloseweight".

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, 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.

Post Thanksgiving

I know all about eating too much at those family gathering. In this case we are talking about Thanksgiving. Around my house or at anyone’s house that I know there is two parts to the big feast. First we eat a huge dinner, sometimes three kinds of meat, two different types of dressing, two types of cranberries, several types of potatoes, and several different vegetables. The idea is that no one, no matter how fuzzy, will go way hungry. There is always something for everyone in unlimited quantities.

Than comes the second part, which usually is about one hour later, “dessert”. This is what everyone has been waiting for. If it’s a big gathering like 10 or 12 or more the whole table will be filled with pies, cakes, chocolate candies, brownies, lemon squares, and other ethnic tricks that we only see once or twice a year. These are times that no one should miss, even if your on a diet.

The really bad part of the Holidays is that you might have to eat this meal more than once. We all have large families and you can’t say no to an invitation this time of the year, so what does a person do? You try and sample the things you like but do it in small amounts and remember that you don’t have to finish your plate. Another tip to help you from overindulging is to only eat half of each food on your plate.

Some other tips:

Don’t drink calories, save the calories for food.

Stick to low calorie desserts.

Eat before you go. Don’t go to a party without eating first. The food you eat out may be high in calories, but you’ll eat less if you eat something healthy before you go.

Try and walk after dinner.

The average holiday meal can add 5 pounds because you can easily consume 5000 calories when you include the drinks. Do you remember how long it took to lose 5 pounds? It’s easy to add 10 pounds over the Holidays and it can take months to lose it. You’ll be expected to eat and drinks so be careful you don’t hate yourself after the season is over.

Look for my podcasts on anchor.fm, or the podcast app on your cell phone. Search “howbaddoyouwanttoloseweight".

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, 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.

Your Diet Is The Secret To Losing Weight

I wrote other posts about changing your life if you want to lose weight. You’ve heard about the French and that the French have a diet that would put weight on any American, but they’re thin. The men and women of all ages in France are thinner than Americans.

When medical science first looked at their diet they 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?  First of all, they walk more. Urban 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 on 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. Also, the French eat real food, fresh food. Fresh locally grown food with the emphasis on poultry and seafood. All the time I spent in France I didn’t see any processed foods. No Manufactured food. I’m sure the food scene is a little different today, but not that different. You still buy produce at a produce market, seafood from a fish market, meat from a butcher and bread from a bakery. And from what I remember, there was a lot of competition. The food was amazing, I gained 10 pounds that summer. I loved the food, I ate like I never ate food before. Then I came back to the states and back to reality.

When I was in France the exchange rate was 10 francs to 1 dollar, great for Americans, but expensive for the French. Food for the locals was expensive, maybe that’s why the portions were smaller than our portions.

We should take a lesson from France, they had the same kind of overweight problem and they beat it. Now it’s our turn as Americans to whip the overweight problem in this country. It’s our overweight problem that has caused Health Insurance to escalate to an unaffordable level, to the point where we now have a Health Insurance crisis.

Being overweight and bad eating habits are the cause of most of our health problems. This is something we can do something about if we try.

Look for my podcasts on anchor.fm, or the podcast app on your cell phone. Search “howbaddoyouwanttoloseweight".

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, 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.

What's The Secret To Losing Weight?

I get this same question over and over again in my inbox. So I’m writing this post to give some answers to those who haven’t been successful.

So you’re finally ready to lose weight. Now the question is: How?

The standard advice — to eat less and move more — isn’t so helpful when it comes to the “how.” You probably know you need to cut calories, but how many? Are you better off getting those calories from low-fat or low-carb foods? And what’s going on with your metabolism, your personal energy-burning furnace? Is it programmed to keep you overweight? Is there any way to fan the flames so you can dream of one day eating a piece of pie without gaining a pound?

Even science is still stumped on many of the basic questions of weight loss.

“Amazingly, in this era of obesity, there are still many things that medicine really doesn’t know,” says Robin Callister, PhD, professor of human physiology at the University of Newcastle in Australia.

Here’s what we do know about some of the most persistent mysteries of weight loss.

Do You Have to Cut 3,500 Calories to Lose a Pound?

The idea that dieters need to cut this many calories — with diet, exercise or both — to lose 1 pound of weight comes from an influential scientific paper published in 1958. Max Wishnofsky, MD, a doctor who lived in Brooklyn, N.Y., tried to sum up everything we knew about how calories are stored by the body. He concluded that when the body is in a steady caloric state — meaning it isn’t fasting or starving — extra calories will be stored as fat, and it would take 3,500 extra calories to create a pound of fat. In that same steady state, he also said it would take a deficit of 3,500 calories to lose a pound of weight. For decades, the “Wishnofsky Rule” has been math that determined dieters live by.

The trouble is that it’s wrong.

The 3,500-calorie rule doesn’t work because the body adjusts to weight loss. It quickly decreases the number of calories it needs to maintain its new, lighter size, says Corby Martin, PhD, director of the Ingestive Behavior Laboratory at the Pennington Biomedical Research Center in Baton Rouge, LA. That means weight loss slows down over time. People who expect to drop a pound for every 3,500 calories they cut will soon become frustrated when the scale doesn’t cooperate.

Let’s say a dieter knows they need to eat 2,500 calories a day to maintain their current weight. But they want to slim down. So they decide to shave 500 calories off their daily intake. According to the Wishnofsky Rule, after about a week of doing that, they should lose a pound.

“For the first week or two, the 3,500 calorie-per-pound rule kind of works, roughly, but after the first couple of weeks it doesn’t work,” Martin says.

Here’s why: In 3 or 4 weeks, you need less food to maintain that new, slimmer shape. I know you only lost a couple pounds and if you might only have to lose 10 pounds, you’re going to plateau several times. The problem with this formula is that we don’t have the same food today that we had in 1958. Believe me, I was there, I just started high school. In those days farmers did use pesticides to control bugs but we didn’t chemically engineer our food like we do today. It’s chemicaly engineered food that will cause food addiction and furthermore cause obesity.

Forget cutting back on the food your eating; you have to go back to eating fresh foods. When it comes to fruits and vegetables, it’s best to buy organic. Ration the red meat your eating; it’s marbled with fat and it’s causing you to increase your body fat. Seafood and chicken or turkey are a better choice. Never eat tube meat or any other processed or manufactured food. If you don’t eat foods that add to your body fat, your body will burn the stored fat you have.

Are All Calories Equal?

Fujioka counsels his patients to pay attention to how alcohol affects their eating.

“Some folks, when they drink alcohol, feel like they have license to eat whatever they want to, and they get into problems,” he says.

If a glass of wine weakens your will to resist that plate of cheese and crackers, it’s not doing your waistline any favors.

But if booze doesn’t affect your eating, then one or two drinks is probably OK, he says.

As for calories from fat, carbohydrates, and protein, this is where one size, or one eating plan, really doesn’t fit all.

There is good science to show that people who have high blood sugar levels — associated with conditions like type 2 diabetes, prediabetes, gestational diabetes, polycystic ovary syndrome, and fatty liver disease — benefit from diets that are lower in refined carbohydrates and higher in healthy fats and lean proteins. Examples of this kind of diet are South Beach, the Zone diet, the Mediterranean diet, and the low GI diet.

If insulin levels aren’t a concern, there’s little difference in the amount of weight people lose if they cut their calories from fat or from carbs, says Kevin Hall, PhD, a senior investigator and expert in metabolism at the National Institute of Diabetes and Digestive and Kidney Diseases in Bethesda, MD. But he says protein calories are a different story.

In the lab, researchers have shown that higher-protein diets tend to increase the number of calories a person burns, Hall says. “So in that sense, a protein calorie is not equivalent to a carbohydrate or a fat calorie,” he says.

Protein helps you burn more calories during the day and helps preserve muscle. When people lose weight, they don’t just lose fat — they also lose muscle. The more muscle you lose on a diet, the more your metabolism slows. That can make it tough to keep the weight off down the road. Protein also helps you feel satisfied for longer after your eat.

But people can eat only so much protein without changing their kidney function. U.S. dietary guidelines recommend that adults keep their protein in a range of 10% to 35% of total calories each day. Most diets fall into that range. Atkins, for example, one of the highest protein diets around, supplies 35% of daily calories from protein.

Weight loss is a mystery to some of us because we don’t know how we gain the excess body fat, so we don’t know what we have to do to lose the fat. Most of us think if we can just lose some weight the fat will disappear, but it doesn’t work that way and that’s why most of us give up trying.

Change the food your eating and you will lose weight. In other words, stop eating the foods and stop drinking anything with calories and try eating foods on the “food pyramid”.

There are three catagories with lots of choices so pick your foods and drinks from the food pyramid. The  “Daily” section you can eat every day, the “weekly” means only once a week and the “monthly” means only once a month. No need to count calories on this diet just stick to the pyramid.

Look for my podcasts on anchor.fm, or the podcast app on your cell phone. Search “howbaddoyouwanttoloseweight".

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, 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.

Can You Play Catch-Up With Exercise

 I found this post today and it’s worth reblogging. This is a question often asked. Even people in good physical condition are prone to miss workouts. Maybe because of your job or maybe your family or maybe we haven’t workout in years and want to start all over again. This author answers that question. Exercise at any age will improve your health. Once you start, stay with it and over time your vitals will improve and you will lose body fat.

By Brenda Goodman, MA
We’re are approaching the new year, and for many of us, that means our resolutions to eat better, get more sleep, and exercise are probably running headlong into real life.

Sure, it’s great to get to the gym every day, but sometimes a daily workout has to go if you’ve been up all night with a sick child or maybe you’re not ready to get back to the gym. Ditto for the idea of packing a healthy lunch and getting plenty of shut-eye.

But don’t give up. Science shows that even if you’ve been less than perfect, you can still reap big health benefits if you catch up.

Didn’t exercise enough last week? Being a weekend warrior has almost as many benefits as Monday-through-Friday workouts. Didn’t get enough shut-eye? Extra ZZZs for a couple of nights can help undo some of the physical harms of cheating your sleep. Ate too much? Studies show that you can make up for overindulging — and even lose some weight — by just being a part-time calorie counter. In fact, experts say, embracing imperfection can help you reach your health goals.

Weekend Warriors Still Win

Before you read on, I want you to know that I tried the hit and miss game when I was trying to lose weight. If you’re doing maintenance you can play that game of missing some workout or overindulging once in a while, but when you’re trying to lose pounds I found it hard to cheat without gaining the weight I lost. In other words, if I was on course to lose 2 pounds a week and I had been losing for several weeks, just one binge meal might cost me a week of progress. I would stop losing, and maybe in gain a pound, but if might take me two weeks before I’d start to lose again.

You’ve probably heard that you need to get about 150 minutes of moderate physical activity like brisk walking, or 75 minutes of vigorous activity like jogging, or some mix of the two, each week. But very few of us reach that goal, which is recommended by the CDC and World Health Organization.

In fact, most Americans get less than 10 minutes of moderate exercise every day, according to a 2015 study that used data collected on nearly 8,000 adults who wore activity monitors for a week. A tiny fraction of people in that study — about 3% — were barely active during the week, but they made up for it on weekends, averaging about an hour of moderate to vigorous physical activity on both Saturday and Sunday.

Now, a new study suggests these “weekend warriors” may be on to something. The study, which included data from more than 63,000 adults in the U.K., found that adults who reported meeting physical activity recommendations by squeezing all their exercise into just one or two sessions a week had a 30% lower risk of early death than people who got no exercise at all. They also had a lower chance of dying from cancer or heart disease than people who were sedentary.

Okay, I can see that something is better than nothing, but you can’t lose weight being a weekend warrior. If you are doing maintenance and are in fit condition, then a weekend warrior might be able to stay fit with two hours or so of extreme exercise on the weekends.

My secret is every day, even if it’s only for 10 minutes, I’ll run through all the exercise I can squeeze as fast as I can. If that’s 10 minutes, okay, tomorrow I’ll do more, but every day I do some exercise. And If I have time, I’ll do yoga after dinner. I’ve been doing this for a few years and have no trouble maintaining my weight strength.

The secret to good health is to lose your body fat and strengthen your muscles. By doing this you’ll increase your blood flow and become a healthier person. When your body is functioning properly, which doesn’t just mean that your feeling fine, it means that all your organs are doing what they should be doing, you will be a much healthier, happier person who doesn’t have to depend on their doctor for their quality of life. 

I'll add one tip: Missing occasionally won't hurt your fitness plans, but those who miss too many times tend to ease off their plan and end up quitting so be careful.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your body fat 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 and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

When You want to Lose Weight Fast

I don't advise trying to lose weight fast but several of my readers want to lose weight before the holiday parties start.  

Working on weight loss? Then you probably want results — fast.

Let me save you some time: skip the fad diets. Their results don’t last. And you have healthier options you can start on — today!

You can safely lose 3 or more pounds a week at home with a healthy diet and lots of exercise, says weight loss counselor Katherine Tallmadge, RD.

I will warn you that this might not work for everyone. And I’ll add that if you're under a doctors care consult them first before changing your diet or doing lots of exercise. Not everyone can achieve weight loss, so if you are taking medications talk to your doctor about a diet that's right for you. 

Personally, I have to watch how much dairy I eat and how much gluten I eat. I have trouble digesting both. 

How to Lose Weight Fast

If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds

If you want to lose weight faster, you’ll need to eat less and exercise more.

For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 3-5 pounds in the first week, or more if you weigh more than 250 pounds. It’s very important not to cut calories any further — that’s dangerous.

Limiting salt and starches may also mean losing more weight at first — but that’s mostly fluids, not fat.

“When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started,” says Michael Dansinger, MD, of NBC’s The Biggest Loser show.

Diets for Fast Weight Loss

Dansinger recommends eating a diet that minimizes starches, added sugars, and animal fat from meat and dairy foods. For rapid weight loss, he recommends focusing on fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.

Here are more tips from Dawn Jackson Blatner, RD, author of The Flexitarian Diet :

Eat vegetables to help you feel full.
Drink plenty of water.
Get tempting foods out of your home.
Stay busy — you don’t want to eat just because you’re bored.
Eat only from a plate, while seated at a table. No grazing in front of the ‘fridge.
Don’t skip meals.
Keeping a food journal — writing down everything you eat — can also help you stay on track.

“Even if you write it down on a napkin and end up throwing it away, the act of writing it down is about being accountable to yourself and is a very effective tool for weight loss,” says Bonnie Taub Dix, MA, RD, author of Read It Before You Eat It .

Besides jotting down what you ate, and when, you might also want to note how you were feeling right before you ate it. Were you angry, sad, or bored? We often focus so much on foods and calories, but our emotions are a huge part of our eating habits.

If you see a persistent pattern in your emotional eating, please consider talking to a counselor about it. They can be a big help in finding other ways to handle your feelings.

You have to take weight loss seriously if you’re going to make it work for you.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your body fat 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 and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

New Year's Resolutions You Can Keep All Year

 I know it’s a little early to think about New Year’s resolutions but if you can avoid some of those holiday pounds it won’t be so hard losing weight next year.

The reason exercise resolutions rarely last is that they’re often unrealistic and unenjoyable. If you resolve to hit the gym every day, but you have a full-time job and hate working out in public, it’s probably not going to happen. So the answer is “to do the things you can do”.

10,000 Steps a Day

Walking a certain number of steps each day is more realistic and easy to fit in! You don’t need to take all the steps at the same time, you don’t need special equipment, and you don’t even need to leave your house!

Get yourself a fitness tracker or download a tracking app on your smartphone and make a game out of hitting those 10,000 steps per day. If you need to work up to it, start with 5,000 steps per day and add an extra 500 each week.

Walking is the easy exercise program for anyone who doesn’t have time for the gym and doesn’t want to buy exercise equipment. It’s the purest form of exercise and your doctor will love you. The best part is all you need is a pair of walking shoes.

Keep a Food Journal

If you want to lose weight, write down everything you eat. Recording every single bite is super helpful because it holds you accountable to yourself. You can resist all sorts of tempting but unnecessary foods if you know you’re gonna have to write them down, you think twice about picking them up.

Plus, looking back on a written record of your food choices can help you identify diet saboteurs. For example, maybe you didn’t realize that every time you skip breakfast you eat twice as much at dinnertime. If you have one heavy meal a day, it should be in the morning. You want to consume most of your calories in the morning. Afternoon calories should only be eaten in small quantities, like half a sandwich or an apple, a yogurt cup with honey or fruit. You get the idea, a snack of 150 calories twice in the afternoon, just eat healthy. Eating healthy is not about starving, it’s about eating nutritious foods that have little calories.

Buy Healthy

The grocery store should be your new best friend. If you really commit to hitting the supermarket at least twice a week to pick out good-for-you foods, eating healthy will be much easier. If all you have in your kitchen are nutritious, low-calorie snacks and ingredients, that’s what you’re going to eat. A little secret, when you buy fresh it only last 3 0r 4 days, after that you start to end up with more waste.

Drink More Water

Drinking water is one of the easiest things you can do to stay healthy. Water doesn’t have magical fat-burning properties, but it can definitely help with weight loss. In fact, several studies have found that among people who are dieting, those who drank the most water lost the most weight.

My take is that drinking water helps with weight loss for a few reasons. First, sipping H2O can help you feel full and eliminate hunger pains. Second, you save calories every time you drink water instead of a calorie-laden beverage.

This is the best tip I can past along to you: Don’t drink calories!! Half the calories we consume every day is from the drinks we consume.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your body fat 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 and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page.