Reverse The Aging Process

Do you know that things you do every day can cause you to look older than you really are. Pills and beauty creams are not the real answer. It’s all about what you eat and drink that ages you. You probably see people on the street that look really good and have all gray hair. You probably think, “Boy they look good for their age.” Those people might be older than you think.

I saw a senior on TV being interviewed about his service in the Army during the second World War. He was the oldest survivor of the D-Day invasion. I was listening to the interview and thought “this guy looks awful young to be in a war 70 years ago”. He looks and talks like he’s maybe 75 or 80. He looked good physically, he stood up during the entire interview and talked like a younger man. At the end of the interview the Host congratulated the man on his One Hundredth Birthday last week. That blew my mind. I only hope I can be in that kind of shape when I’m one hundred.

I did a little research and found that the little vices we all have, like smoking or drinking alcohol, eating some processed foods like canned hams, or other processed foods all contain things that will age your body.

It’s hard to eat fresh and eat clean all the time, but that’s really the only way to avoid chemicals and hormone that can damage the body. We used to think that smoking, drugs and alcohol were the only way we could harm the organs of our body, but today we know that everything we eat, or drink can do damage to us. Eating fresh means that you only eat fresh foods, vegetables, nuts, beans, fresh meat (no preservatives) and fresh fish. Sounds simple right but add to that “eating clean” and that means your fresh foods should be free of chemicals, pesticides, hormones and any kind of growth stimulates. All these things are used today by commercial farmers to produce better crops, better poultry and better meat. That sounds like it's better for the consumer, right? Not really. All those chemicals that growers use are to increase the percentage of the crop that goes to market. Some consumers don't realize that growing organic is more expensive for the consumer because the percentage of crops that can go to market is small. 

I'll explain, and the percentages I'm using is only an example. Different crops grown in different parts of the country will have a different percentage. For instance, corn grown organic, may only produce a 70 yield, which means 30 percent of the crops planted are not good enough to sell. When farmers use chemicals to grow their crops, they are looking for an 85 percent yield and also the ability to grow the crops faster getting it to market in less time which may give the farmer more growing season for the same piece of land. Growing organic may only allow the farmer 2 crops per year on a piece of land, but growing faster with chemicals can give the farmer 3 crops per year in the same field. That's the reason you pay more for organic. 

In the last few years there is a growing concern that chemicals in our food supply are causing cancer. Not in everyone but in some of us with compromised immune systems. That’s why the trend of Organic Product is becoming popular today. Range free eggs or Organic Eggs, Grass fed Beef, Range free Poultry, Organic Fruits and Vegetable; all these items are in all the grocery stores today, but they are expensive. Why, are they expensive? People think that if it’s in demand the stores will charge more for it. And some of that might be true, but when a vegetable farmer grows organic, he will lose a larger percentage of the crop. You have to remember he doesn’t use regular fertilizer; no normal type of pest control and he doesn’t use anything to speed-up the growth. So as a result, he’ll have less crops going to market and make less money unless he charges more for his crops.

Let’s get back to aging; So, does any occasional drink or meal out going to hurt? Well, not much, but the little things do add up. For example, a well-known cola company has started importing their cola product from Mexico and the sale of that product is up 30% from a year ago. Why, might you ask? In Mexico the soft drink companies are only allowed to use sugar cane in their drinks and not Fructose (a sugar substitute used in North America). This is also true for their alcoholic drinks. No chemical substitutes in their food.

Soft drink companies have lost a large market share of the soft drink market in the past decade and have tried desperately to regain those sales. The juice drinks were very popular for a while and still are, but today the different flavored waters seem to be a big hit. Returning to natural additives maybe the answer for the soft drink industry.

Besides things that we eat and drink aging us, also how much you eat can also age your body. Over-eating or under-eating can both cause health problems that will cause the body
to age. We are cutting are lives short by not taking care of your bodies and besides food and drink we need physical activity and when you don’t get enough that will also age your body.

Taking care of yourself will give you many extra healthy years added on your life. Science still doesn't know how long humans can live. Some experts feel that we could live to 150, some think over time we will live to 180. We cut our lives short by not taking care of our body. All our health problems are are own doing. The big problem with science today is that it doesn't know how age the population and at the same time keep them healthy. Staying healthy and living longer is up to you. The guidelines for each of will be different, you have to do what's right for you.

Follow me on Twitter @gertsraymo70369 to get a link to my latest posts.

If you 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. 

What Does Hot Temperatures Do to Your Appetite

 This year the heat seems unusually hot. It probably isn't that extreme now, but the summer is not over yet. What does that do a person's appetite. Normally, you will lose your appetite. You might thing that's good for weight loss, but that's not always true. 

Most of us will stop making big meals, that's good, but do more snacking, that's bad. We tend to snack on the wrong things. During this hot spell, we should be drinking more water, eating more fruit, and eating less foods that require the body to work harder. In other words, cut back on the big pasta dishes like Lasagna. Pasta with sauce is a better choice. Any foods laden with cheese and meat will be much harder for your body to digest, that's not good in this hot weather.

A better way to eat in the summer months is to eat lite. Lots of water with electrolytes, stick to the summer fruits, they have more liquid, like salads, watermelon, peaches, grapes, and melons. You may not lose weight on this type of diet, but in this hot weather you'll feel better and have more energy.

Other things to avoid; meat and potato type dinners, beer in excess, one beer is okay. Other high-calorie foods, Be careful consuming too many calories, the heat will make it harder for the body to digest food. Eat foods that the body can digest quick and easy. 

Alcohol can mess with your metabolism so back off alcohol as much as possible, and that will keep your food moving through the digestive system.

Follow me on Twitter @gertsraymo70369 to get a link to my latest posts.

If you 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. 

You Don't Have to Spend Money to Lose Weight

 Some people actually go the expensive route when they decide to lose weight. Some people think the expensive way is the only way to lose weight. There are so many people who want to lose weight and can’t do it their own that a mega million dollar industry has sprung up to take advantage of this opportunity. Thank heaven for some of us who write about the real way to lose weight.

Gym memberships, diet pills and weight lose counselors all cost money. When in fact, you don’t have to spend a dime. You can even save money while you lose the unwanted pounds. We don’t always realize it, but as we go through our work day, we can spend a lot of time snacking. You can consume a lot of junk food and drinks and it all costs money.

Maybe you start your day at a coffee shop and you don’t just buy coffee. You get to work and there’s pastries in the break room, so why not. I use to do it. I’d look for something to snack on every time I took a break. The average person adds 2 or 3 pounds a year, even if their careful and don’t over eat. Between the ages of 30 and 40, I personally gain 40 pounds. I had changed jobs. I had a construction job, outside all day and was very active and left that for an office job, sitting all day and eating and drinking too much. I didn’t over eat on purpose, I would go along with the others and was snacking throughout the day.

I never ate breakfast at home except maybe on the weekends. I started out at the coffee shop with a roll and coffee, usually one of those designer coffees, I don’t even know how much sugar I was consuming. Mid-morning we’d take a break after being on the phone for 2 or 3 hours and staring at the computer screen, we’d go for coffee and another sweet roll or maybe cookies. Great, more sugar, but for some reason when your with your friends you pickup the same habits, start to eat the same way they do, and in those days I didn’t thing I was fat. Everyone was the same, except for a few guys that had a real weight problem. At Lunch I usually had a burger and fries and maybe a beer. I was on the phone all day, we didn’t meet with customers. No break in the afternoon but drinks after work. About an hour of beers or cocktails after work. Now that I thing back, I was probably consuming 3000 calories before I came home for dinner. Usually dinner starts with a cocktail or maybe a bottle of wine with dinner and then a meat and potatoes type dinner with dessert, about 2000 more calories and then maybe a nightcap before bed. I had that job almost 12 years, I don’t know how I survived. I should have died of a coronary. After I changed jobs my routine changed a lot. I was over 40 and my doctor told me I weighed too much. “ You have to lose at least 20 pounds.”

I joined a HEALTH CLUB, it did help me get in shape but after several years of membership fees, I had barely lost any weight. I was going but because of the extra exercise, I was hungry all the time. I was eating less but I wasn’t eating healthy foods everyday or every time I ate. My job kept me busy and often I would skip lunch and just snack or grab fast food at a drive-in window. Finally my wife told me “ You can’t lose weight if you keep eating like this. You grab a Hot Dog for lunch thinking you’re saving on calories because you’re not eating a big meal, but there’s no nutrition in a hot dog and those diet snacks are all empty calories. You have to eat foods to fuel your body, your metabolism is falling asleep. When you don’t metabolize food the food turns into fat. You have to eat foods that your body can use to create energy for your heart and other organs and for your muscles to have strength. Your body is living off of today’s fat and you’ll never burn the old fat.”

She was rights I started by changing my diet. Nothing crazy, I was eating better food. I stayed out of the restaurants for a few months, brought my own food from home. I stayed away from ice cream, I changed to skim milk and non-diary creamer. I quit buying processed meats like lunch meat and look for better cheese. I’d get the cubes of cheese, I read that if you’re trying to lose weight you should eat one ounce of Swiss cheese before every meal. Swiss cheese will help you metabolize your food. I bought the package of cubes and they where the perfect weight, one ounce, and it did work. It’s also really filling. Another little trick that helped me was drinking water with your meal. Even now that I lost 50 pounds, if I go out an eat and we order beer before a meal, I still get a glass of water to drink while I’m eating. I quit the gym membership after a few years, I work out at home. I started running after I lost the first 20 pounds. I had a lot more energy and running is one of the best exercises I know for your body and to lose weight. I started out by walking and then built up to a walk and run routine which I still do. Now that I’m in better shape I can run faster and longer with fewer breaks for walking.

There’s many ways to spend money on weight loss memberships, lo-cal foods, and exercise programs, and don’t forget the gym equipment you can buy for your personal use, but only you can decide that you’re going to lose weight. And after you make that decision nothing will stop you. My biggest investment was a pair of walking shoes that I traded for running shoes later on.

Follow me on Twitter @gertsraymo70369 to get a link to my latest posts.

If you 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. 

Losing Weight Can Be Life Changing

 Once you make the decision to lose the weight and change your life the trick is to never go back. So many people I know lost large amount of weight and then in a year or two gained it all back. Losing weight is a combination of your diet and an exercise program. Exercise is the part of losing weight that turns off most people. They’re all motivated at the beginning and then the exercise part is the part that causes them to quit. 

Remember that exercise is only about 30% of the weight loss process. Diet is 70% of the process. Portion control and only eating the proper foods is key. Yes, exercising is a part of the losing weight process, but you don’t have to kill yourself exercising. Some people think that there's only one way to lose weight. “You have to sweat it off”. That’s just not true. It is true that you need exercise to jump start your metabolism and start burning calories, but you can start slow.

Walking is a good way to get your body going. You want to try and do your walking as early as you can. Try and do this exercise for 30 minutes. Your metabolism goes dormant at night so you’re only burning the minimal number of calories until you wake and start moving. 

At first, you’re still burning a minimal amount and that doesn’t change until you start moving vigorously by walking fast or running or lifting weights, riding a bike, something to get your blood pumping. That’s why you need to exercise early, the faster you get your metabolism into high gear the more calories you’ll burn that day. Remember after dark your metabolism slows down. At night your body goes into a healing mode.  That’s necessary for sleep.

O.K., some people will find the exercise part of losing weight the most difficult and others the diet part. I guess for me it’s the diet part. I love food and always find a reason to go off the diet. And for some people it’s both parts. After you get use to the exercise part it will make you feel better when you exercise. I like to exercise, but for the “newbies” who never did much exercise, it’s difficult for them to fall into a routine. 

This is when you need to begin slowly. A gym membership is o.k. but still go easy. Just go for the walking or treadmills or maybe the stationary bike. A beginner at exercise can easily get burned out or overdue. Do something you can do easily at first. You can challenge yourself later after a few months of conditioning. You want your heart to get use to exercising every day. This is were talking to your doctor is a great benefit. Your doctor will help you begin a safe exercise program. Yes, you want to challenge your muscles, but you can’t let your heart rate go too high for your size and age. Your doctor knows what the safe limit is for you.  This along with a good diet program and in a few months, you’ll see and feel the results of your hard work.

Follow me on Twitter @gertsraymo70369 to get a link to my latest posts.

If you 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. 

Will Red Meat Put Me In An Early Grave?

 If you turn to red meat as your main source of protein, you could be shortening your life, a new study suggests. This statement was part of a new study about Cholesterol and High Blood Pressure. Many of us take pills to control our blood pressure and cholesterol medication for good blood flow, but your body does that on its own if you eat the right foods. It's not a good idea to take medications just to compensate for your bad eating habits.

People who get more of their protein from plant sources have an overall lower risk of dying early than those who consume a lot of animal protein, the researchers said. That’s somewhat true. Some cultures in other parts of the world will consume more animal meat than we do, for example Africa, but it’s not the same as the meat we buy.

However, not all animal proteins carry the same level of risk. “We found protein from red meat, particularly processed red meat, is strongly associated with mortality,” researchers said. “The protein from fish or chicken is not really associated with mortality.”

For every 3 percent increase in plant protein in their daily diet, participants in this research study experienced a 10 percent lower risk of death from all causes and a 12 percent lower risk of heart-related death. All the studies that I read always compare only those people in the study to each other. No one really knows how long humans can live. Research is being done today that will prove humans can live 180 years. Other research being done now is trying to prove humans can live 300 years but that hasn’t yet been confirmed. This information will be important to “space travel” and should be completed in a couple of years.

Participants experienced a 2 percent increased risk of death from all causes and an 8 percent increased risk of heart-related death for every 10 percent increase of animal protein in their total daily calories.
Swapping 3 percent of calories from animal protein with plant protein lowered overall risk of premature death, based on the type of animal protein being substituted.

The risk of early death dropped 34 percent if people ate less processed red meat (lunch meat and sausage), 12 percent for less unprocessed red meat (fresh cuts like steaks), and 19 percent for fewer eggs, the findings showed.

Processed meats contain loads of sodium and nitrates, which have been linked to heart disease and cancer. Fatty cuts of meat, particularly red meat, also contain loads of saturated fat, cholesterol, and extra calories, researchers said. The problem with red meat is that you can’t avoid the animal fat that comes with it. That’s the reason doctors always stress lean meat. Animal fat is the source of most of our health problems. Your liver can only process a very small amount of animal fat at one meal, about 12 grams or one-half ounce. If you eat a 4% piece of red meat, you might be consuming 1 or 2 ounces of animal fat in one meal. 

Also, follow me on Twitter @gertsraymo70369 to get a link to my latest posts.

If you 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. 

If You Only Need To Lose A few Pounds

Some of us don’t need to diet or lose weight but just get rid of some fat. This is how I did it. Jogging is probably the best way but not all of us can jog because of some other physical problems. But in defense of jogging, it does work. Just today on the news I saw a story about a man who lost over 100 pounds in the past year by jogging every day.

It was almost unbelievable how much he would jog. He said during the week he was jogging about 10 miles a day, but on the weekends he would do his long run, 34 miles. My jaw dropped down to my belt. This guy was 240 pounds right now and could run 34 miles. To me that’s unbelievable, a marathon is only 26 miles. He wants to lose 40 more pounds. I’m sure he can do it. A little advice, if you are over 40 and overweight don’t try this without a coach.

Of course, his coach put him on a special diet. Can you just imagine how much energy it takes to run that far? I’d like to know what kind of diet he’s on. I can guess, it’s a high-carb diet. This would kill a dieter, but if you eat good carbs it will give you the energy you need.

A good diet:

Grass-Fed beef, vegetables, beans, nuts, pasta, and rice. The trick is knowing how much of each group to eat and when to eat. There are several websites for runners like http://active.com

http://runnersworld.com

just google diet for runners and you’ll get a few pages of websites.

But if you can’t run there’s another way to lose fat. Start to look at what you’re eating.  When I tried this it worked for me. I stopped drinking calories except for one small glass of red wine with dinner. Also, I stopped eating dairy and only snacked on walnuts and almonds. Drinking lots of water is a must; I was drinking half a gallon a day. And I had to exercise a little so I walked an extra hour a day. Speed walking is a great exercise for older adults.

If you can’t lose body fat this way, you’re cheating on the diet or not walking every day.

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weight. The internet is full of free information.

Checkout my other blogs: 

blogonweight.blogspot.com

howbaddoyouwanttoloseweight.blospot.com

But the quickest and cheapest way is to buy an ebook online and get everything you need in one short read. I have one ebook on Amazon:

How Bad Do You Want To Lose Weight

and one on Smashwords.com

Getting To A Healthy Weight

Check out one of them, I think you can find all the info you need and plenty of tips on how I lost my body fat. 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.

Also, follow me on Twitter @gertsraymo70369 to get a link to my latest posts.

If you 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. 

How Can I Lose Weight?

 Today I want to tackle the question I get most often, “How can I lose weight?” This is like solving a puzzle because everyone has a unique problem that has a different solution. But for 90% of the overweight population, we can generalize. Processed foods cause most of the overweight problems.

But just the words “processed foods” take in more than you think. If you take all processed foods out of supermarkets, you would be left with a produce market and a seafood and meat market. Everything in this new store would be fresh, nothing frozen. Frozen or canned products have preservatives. Things like bread, crackers, cookies, and cakes are all processed foods. Anything in a can or box is processed food. Even most dairy products are processed.

So, what’s wrong with processed foods? Manufacturers have to add preservatives to add shelf life and also add other things to give the product better taste. Most of these food additives are chemical. You can tell by the ingredient list on the label. It’s these chemicals that change your metabolism and affect  the way you burn body fat.

So now we learned that some foods will speed up your metabolism so you burn more fat and some foods actually slows down your metabolism, so you burn less fat. And that’s important because our diets are full of fat and your body will only burn a small number of grams a day. The rest is stored in fat cells and adds to your weight. When you consume more fats and carbs than your body can process that excess is stored in fat cells.

So what can you eat, that’s the question. Let’s look at the diet of a small region in Japan where a higher percentage of people live over100 years than anywhere else on Earth. Okinawa is a small island at the southernmost part of Japan. Most of the people are farmers and fisherman. Their diet consists of mostly fish, chicken, rice, eggs, and home-grown vegetables, tea and water.

I think the key to a long, healthy life might be to simplify your diet. Eat some basic foods, only a small variety of different items and stay with it. I believe the body has to get use to the foods your eating. If you’re constantly changing your menu everyday the body has to learn how to digest those new foods, but by that time you’ve changed your menu and it has to get use to another new menu.

I remember a post I read from WebMD that said you shouldn’t be discouraged if you don’t lose weight at the beginning of a new diet. Your body has to get use to this new way of eating. Sometimes this might take more than one week. A successful program might mean you’ll lose one pound a week. After about two months you might have lost 10 pounds and then you might hit a wall and stop losing. This is normal, I’ll explain. You start a diet weighing 170 and you are allowed 1500 calories a day. You lose 10 pounds so now you weigh 160 and you stop losing so what’s the problem.

The problem is that as you lose weight you have to reduce your calorie intake because you’re 160 so you might have to drop your intake to 1400 calories and continue on the same plan. After you stop losing you need to adjust again to continue losing weight. What’s right for the 170-pound body isn’t always right for the 160- or 150-pound body.

I’m not a believer in just cutting back on the same foods that you ate in the past. The foods you have been eating has put a lot of excess fat on your body. Cutting back on those same foods won’t help you lose weight. Eating smaller cheeseburgers and only half an order of fries, a small coke and small ice cream cone is not a good diet plan. The same foods in smaller amounts is just a way to starvation.

Learn to eat foods that are as close to their natural state as possible. Learn to eat your food with a little seasoning, no gravy or sauces and don’t drink calories. I do allow myself a glass of wine with dinner.

Food cravings are a big problem for dieters, but eating nutritious food will stop that. The first couple of week is the hardest until your body adjusts to your new way of eating. Don’t be afraid to fill your plate, when you eat healthy food you can fill up. I only eat two meals a day, noon and five p.m. Sometime I snack in the afternoon on a handful of mix nuts.

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weight. The internet is full of free information.

Follow me on Twitter @GertsRay70369

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.