5 Reasons To Eat Real Food

This is a great post that I'm re-blogging from the 'MyFitnessPal' website. The post is about the 
advantages of Clean Eating. This is only a portion of a larger post that I hope to reblog at a later date.  For people who want to have a better diet but don't know where to start, this article should help you.

1. Eat “healthier” without thinking about it. It’s useful to think of food as nutrients (macro-and micronutrients) so we can better understand our body. When it comes to healthy eating, it’s more useful to think of food simply as food. Choosing “real” foods lets you eat healthier from a nutrient perspective without thinking too much about nutrients.

2. Redefine your relationship with food. Do you find yourself labeling food as “good” or “bad” based on a predefined notion of what healthy eating looks like? Nothing should always be that black and white, least of all a healthy relationship with food. Choosing real foods forces you to reevaluate the foods you think are healthy (aka processed foods labeled “low fat,” “sugar-free” and so forth). That being said, if you’re willing to buy real food ingredients to bake a cake, you should be able to enjoy a slice of dessert without a side of guilt.

3. Get the most nutrients out of the foods you’re eating. Processing foods usually removes or destroys valuable nutrients. The two exceptions are fortified foods (think: orange juice with added vitamin D) and preserved foods (think: canned and frozen). Choosing mostly real foods helps you maximize the nutrients you get from the foods you eat.

4. Cook, connect, and celebrate with friends and family. Real food means real cooking! Since real foods come in the most natural form, it pushes you to be creative in preparing and cooking your meals. Cooking is an essential skill when it comes to living a healthy life. Since good food is a cause for celebration, get your friends and family members involved if you can.

5. Live a longer, healthier life. “You are what you eat” is a simple mantra capturing the impact that diet quality has on your quality of life. Eating mostly real foods will decrease your chances of getting a debilitating chronic disease like heart disease, stroke, diabetes, or cancer. After all, the goal of being physically healthy is to live a long life whilst avoiding these pitfalls. 

I think people have forgotten that first line in #5, 'You are what you eat.  This phase isn't new. I remember being in school some 50 years ago and reading the same thing. I think people use to pay more attention to what they ate. Today all we look for is convenience and price. Isn't that the real problem with our overweight population? We want to spend more time relaxing and less time worrying about our health or our appearance.

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. 

Running Part II

After you're comfortable with a two-mile walk and you can do the walk at a pretty fast pace your ready to jog a little. First of all, a pretty fast pace would be two miles in 45 or 50 minutes. The first day I started jogging I was only jogging about 100 yards at one time and then walk again until I catch my breath and then I jogged again another 100 yards and so on.

Today, I can jog about a 1/4 mile then walk a 1/4 mile and so on. My goal would be to jog 10K and eventually to run a 10K race. I have to start with the 5 K which is 3.1 miles and build up. I know it's going to take some time. It doesn't make any difference if I actually run a 5 K or not. All that time I'm working out for the run, I'm losing body fat little by little and becoming a healthier person and that's the real goal, but I have to have the other goal to stay motivated.

I believe that humans don't age by calendar years. What we think of aging is really the result of us gaining weight and slowing down, eating the wrong foods and not taking care of the body we have.
The problems humans have is that we don't really know how to take proper care of our bodies. We don't know what humans are capable of, what our minds are capable of, and how long a human could live. We have no idea, science bases everything they know on past experiences. All they really know is that each generation will probably live a little longer than the present generation because that's the way it's always been.

We need to listen to our bodies and do a better job of staying healthy. It's not something that happens automatically. There 's plenty of free information on good websites that will give you all you need. If you're a young adult, still in school, it will be much easier to get in good shape.

Running to lose weight has been proven to work but don't forget your diet. You won't be starving, you'll be eating clean, fresh food. The Dash Diet is a good example. The Mediterranean Diet is my favorite. You have many more choices. If you don't cheat, if you stick to the running and walking routine and do it every day and stay with a diet of clean, fresh foods you will lose fat and become a healthier person. If you're under doctor's care now you'll want to talk to your doctor before starting any exercise routine.

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. 

Running To Lose Weight

I don't want you to get turned off because you think there's no way you could ever do this. I subscribe to many newsletter and I get one from "Runner's World". Yes, I started running again and most people would think I'm just and old man. Even my relatives think I'm crazy for running again after 50 some years of not running. Back in the early 1970's, I was hit by a car and my left leg had severe damage. I had stopped running long before that but after the accident, I never thought I'd run again.

Just recently I read an article on "running for beginners" and how you can use a walk and run routine to interval train and even if you have knee pain, this type of exercise will strengthen the knee and reduce the knee pain. I've had knee pain for years and I even had a repair job on the left knee about 5 years ago, so I was "all in" if this can reduce knee pain and help me control my weight, I'm for it.

I started running a few months ago. I do the walk, run routine I read about and you really can lose fat.  Most of the fat loss will be in the belly, hips, butt, and thighs. But don't think the fat will just falls off,   You have to change the way you eat. That part was pretty easy for me, I already changed my diet and lost most of my body fat, but if you want to "Run To Lose", I suggest you look at the Runner's World website and consider investing in their new book "Run To Lose". It's not expensive, check it out.

Or you could read my blog and over the next few day's, I'll tell you what I did and how it worked for me and reading my blog is free. Or if you like to hold paper in your hand when you read, You can download my ebook from Amazon or Barnes & Noble, or iBook, it's $3.99 and then you can print it.

Enough about books, I was a real skeptic when I first started to run. But I followed my tried and true methods for any exercise and I started slow. At the Park near my house, there's a 2-mile jogging track; when I jog at night I go to the High School and use the track. I start by walking 1/4 mile or one lap around the track just to warm up, then I start jogging for about 100 yards and then go back to walking slow, after I catch my breath I start jogging again and keep that up for 2 miles. At the High School, that's about 8 laps. I have a personal goal to run a 10K in the city marathon. I'm sure by January I'll be ready.

What you want to realize before you start any exercise program is that the pace I set for myself can be more than you can do and that's understandable. I workout more and I'm in very good physical condition for my age. Depending on your health and you can't be comparing yourself to other overweight, out-of-shape people you might know. Compare yourself to the way you were in High School. The age of your body has very little to do with time. Sure, we calculate age by calendar years, but your real age has very little to do with the calendar.

When you first start a walk, run routine you want to do mostly walking. Your body has to get use to exercise all over again and depending on the amount of weight you gained over the years, this may take you a few weeks. You want to do just plain walking for a few weeks, don't push it. If you're in middle age and are overweight, it's possible to do damage to your heart by intense exercise. If you get out-of-breath easily, talk to your doctor about exercise. There is a safe heart rate to achieve when exercising, and to exercise at a heart rate more than that can be dangerous.  Building up your endurance for a heavier workout is called "conditioning". This is important if you want to achieve your goal. Running is by far the best way to condition your body, lose body fat and become a healthier person.

In my next post, I'll continue on about running and becoming healthy and fit.

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. 

The Ways To Keep Your Real Age Down

If you’re in your 50s, your dreams of Olympic gold are probably over, but that doesn’t mean you need to feel old. A study published in June 2016 showed a drop in physical performance between ages 50 and 59, coupled with a low level of physical activity--that’s a recipe for having an older RealAge.

Your "real Age" is your Biological age. Your body doesn't go by a calendar, it doesn't use your calendar age to judge you. We wear-out our body and that's the end of life. So how do we wear out our body? By not taking care of it. 

“No one should be surprised that people start to decline in physical abilities in their 50s. We reach our peak physical abilities in our 20s and early 30s,” says Keith Roach, MD, Sharecare’s chief medical officer and co-creator of the RealAge Test. “That being said, staying active can maintain that level of physical ability much longer than if you stop exercising.” We misjudge what we do all day and mistake that for exercise. And some of it maybe exercise but if your gaining weight over the years it's because you're doing less.

The cycle of life begins with the child that has endless amounts of energy and even as a young adult if you have a low amount of body fat you still have lots of energy. But as we age our body did have stored nutrition but by age 30 we used up the stored nutrition and have to rely on food to replace that stored nutrition. This is the point we get ourselves in trouble. We don't eat enough nutrition during the day to give the body the energy it needs for body functions. 

Daily Steps and Physical Challenges
The study carried out by researchers at Duke University and published in Journals of Gerontology: Medical Sciences studied 775 people from 30 years old to over 100. Researchers monitored the participants’ average daily steps and minutes of physical activity per day, as well as their performance in four physical tests: standing on one leg, standing up from a seated position repeatedly for 30 seconds, a walking speed test of four meters and a six-minute walk.

All metrics showed a significant decline with increasing age, with three of the four starting in the 50 to 59 age group. The balance test declined by 19%, from 55.1 seconds for 40 to 49-year-olds to 44.8 seconds for 50 to 59-year-olds; chair stands decreased from 19.4 times in 30 seconds to 17.2; and the six-minute walk decreased from 680.7 yards to 654.7 yards.

Even the baseline totals for steps and activity— about 7,000 steps per day and 40 minutes of activity per day for people between ages 50 and 59—were low, according to Dr. Roach. “It’s sad how little people are doing,” he says. “Seven thousand steps per day is not good. Four thousand is sedentary. We want people taking at least 10,000.”

Stopping the Clock
You may never be as fit as a professional athlete, but it’s never too late to be the fittest version of yourself, says Roach.

Here are three ways to slow the march of time—and keep your RealAge young.

1. Move more. Roach says everyone should take at least 10,000 steps per day (he averages about 20,000). “It only takes about 10 minutes to get 1,000 steps,” he says. “It’s not hard to do.” Roach recommends for people who take public transportation to get off one stop early and walk the rest of the way to your destination. Another trick is pacing while on the phone.

2. Lift weights. You don’t have to be setting world records, but a little resistance training can have surprising benefits. Getting stronger will also improve your balance. “Strength training not only helps with balance and coordination, but it helps keep your bones strong,” says Roach.

3. Do yoga. Doing yoga now can set yourself up for a safer, more active lifestyle when you’re older. One out of three people over age 65 fall every year, leading to injuries, hospitalization, and even death. Plus, fear of falling can lead to anxiety and reduce confidence. A 2014 systematic review of 15 studies found that yoga may increase balance, in addition to keeping your muscles flexible.

If you think the Fountain of Youth can be found inside a jar, you may want to think again. Longevity wellness isn't about appearing younger; it's about protecting your health. Consider increasing your life expectancy from the inside out with things like adding more nuts to your diet, getting better quality sleep and nurturing your healthy relationships. Everything you do can be a step towards a longer life – just make sure they're the right ones.

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. 

Which Diet Is Right For You

Trying to lose weight? If you’re a more-meat-than-potatoes kind of person, two new studies should encourage you.

That’s because both concluded that a low-carbohydrate diet appears to be at least as effective as a low-fat diet, challenging the long-held notion that eating fat is what makes you fat. That's a broad statement, actually, I believe eating "animal fat" is what make you fat. Of course, you don't have to stop eating all animal fat, but if you want to do a little research, diets like The Mediterranean diet, and The Dash Diet almost completely eliminate red meat. I'm in the camp of those nutritionists that believe low-fat diets are best. Diets like those of the Mediterranean people will make you a much healthier person and when you follow that diet you will lose body fat over time.

One study, in the Annals of Internal Medicine, randomly assigned 148 men and women to follow either a low-carb or low-fat diet. After a year, the people on the low-carb diet had, on average, lost nearly 8 pounds more than those on the low-fat diet. The low-carb dieters also saw more improvement in their blood cholesterol levels than the low-fat dieters.

The other study, in the Journal of the American Medical Association, pooled the results of 48 randomized trials, involving nearly 7,300 people, of brand-name diet programs, such as Atkins, Jenny Craig, Weight Watchers, and the Ornish diet. It found that all of the diets, whether low-carb, low-fat, or somewhere in between, led to weight loss, and differences between them were small.

Writer Rita Rubin asked obesity expert Ken Fujioka, MD, who was not involved with either study, to help sort out the low-carb vs. low-fat research. Fujioka, an internist, treats people with weight problems at the Scripps Clinic in California.

Q: Were you surprised by what these new studies found?

A: I wasn’t surprised at all. Believe me, I was on the low-fat bandwagon for eons. You get twice as many calories from a gram of fat vs. a gram of carbs or a gram of protein. But it’s clearly more complicated than that. The type of fat also is an issue. I would agree a lot of saturated fat may not be a good thing. But if you look at olive oil and canola oil, these are clearly not bad things and, if anything, can be very good.

Q: Besides what kinds of foods they prefer, are there other factors people should consider when trying to decide what kind of diet will help them lose weight?

A: There are certain groups of people who clearly do better on a low-carb diet. They’re pre-diabetic, they’re patients with polycystic ovary syndrome — what we call the insulin-resistant diseases. Patients with insulin resistance do better on a low-carb diet and will lose more weight on a low-carb 1,300 calories [diet] versus a low-fat or balanced 1,300 calories diet. But not everybody can follow a low-carb diet.

We really want to find what diet that patient can follow. (If they say) ‘You know, I really will do well on Weight Watchers,’ we tell them, ‘Okay, enroll in Weight Watchers.’ Admittedly, we may tweak it a little bit, but in general, we’re looking at what’s going to work.

Q: Do certain people tend to prefer low-carb over low-fat, and vice versa?

A: As a group, men really seem to find a low-carb diet relatively easy to do and actually relatively easy to do long-term. They’re fine eating steak one night, a lot of chicken the next night, and pork loin the next. They’re really happy. A lot of women don’t gravitate toward a low-carb diet. It’s not a diet that they find interesting or fun or something they can adhere to. As a group, they’re more comfortable with a balanced diet.

Q: After people slim down on a low-carb diet, can they stick with it to maintain their weight loss?

A: Typically, just like anyone else, they really would like to have some carbs and pasta and bread. In our practice, I will have them see a dietitian who will teach them how to follow a more balanced diet after they’ve lost the initial weight. There’s one study, it’s called the National Weight-Loss Registry, and they noticed that people who kept off weight for a long period of time do in fact have low-fat diets.

I actually follow a low-carb diet. I find it easier. I can eat more protein and feel satiated, and then I don’t have to have all those carbs. A typical lunch for me is a salad with chicken on top. For dinner, I typically will have at least one starch and meat. I’m very fortunate — I’m married to a dietitian. When I come home, I have freshly cut-up vegetables waiting for me. I think the secret to long-term weight loss is to marry a dietitian.

Q: What does the future hold as far as helping people pick the diet that’s best for them?

A: We’re not there yet, but eventually we’ll be taking somebody’s genetics and we’ll be looking at markers for what’s the best diet to do. It sounds sci-fi: In the next 5 to 10 years we’ll be able to use someone’s genomic information, with just a mouth swab or spitting into a tube, and give them a good idea of the best diet for their genetic makeup.

The conclusion is that all diets won't work for all people. If you're having trouble losing weight, you might be on the wrong type of diet.

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. 

Lies We Tell Ourselves About Our Weight

I really think that most people are in denial about the weight and about their health. They just don't want to take the time to deal with it. This post brings out all those lie's we tell ourselves just so we don't have to deal with our weight. This blog post first appeared on WebMD.com

1. “I know how much I’m 

eating.” 

An extra bite here, a snack in the car there …“It’s surprising how often people don’t know exactly what they’re eating,” says Terese Weinstein Katz, PhD, a clinical psychologist who specializes in diet issues. Instead of trusting your gut, start tracking daily calories in a food journal (or on your smartphone). In one study, women who kept a food journal lost up to 6 pounds more than those who didn’t.

2. “I can’t eat anything 

good when I’m dieting.” 

“Diets shouldn’t be ‘all or nothing,’” says nutritionist Carolyn Brown, RD. Researchers have found that being too rigid about what you eat leads to food cravings, which can hamper weight loss. “Allow yourself to have a treat meal or dessert once a week, and don’t think of it as cheating,” Brown says. Occasionally indulging yourself will help you stay on track. When I reward myself, I have a small glass of red wine. It's a treat, but a healthy treat.

3. “Skipping meals will help 

me lose weight faster.” 

“Skipping meals is one of the worst things you can do,” Brown says. Once hunger kicks in -- and it will -- “you’ll overeat, and probably not something healthy.” Missing a meal also puts the brakes on your metabolism. To keep your blood sugar stable and hunger cravings to a minimum, Brown recommends eating breakfast within 2 hours of waking up, then having a healthy snack (like guacamole and carrots, or a small handful of trail mix) or meal every 3-4 hours.

4. “If I’m not hard on 

myself, I won’t lose 

weight.” 

Instead of berating yourself for choosing chocolate cake instead of an apple, show yourself compassion. “We’re more likely to change when we’re kind to ourselves,” Katz says. “Staying sympathetic makes it easier to examine how we can prevent those same setbacks from happening again.”

5. “If I cut calories, then I 

don’t have to exercise.”

Actually, the two go hand in hand. Cutting calories will help you shed pounds, and with regular exercise you can keep the weight off, says Alison Massey, RD, director of diabetes education at Mercy Medical Center. “The people who successfully maintain their weight loss beyond a year are the ones who exercise at least 45 minutes most days of the week.”

6. “I can’t eat out if I’m 

trying to lose weight.” 

Going on a diet doesn’t mean putting your life on hold. “The changes you make to your food choices and meal planning should be lifestyle changes that are sustainable,” Massey says. Go ahead and meet friends for dinner. To avoid overindulging: “Research the restaurant ahead of time to find healthy menu options,” Massey says, “and request a to-go box for half your food at the beginning, rather than the end, of your meal.” I quit trying to find something on the menu. I like to eat in a restaurant where I know the menu. I go for a nice seafood restaurant and I usually order a salad with tuna and a glass of wine. The trick is the dressing. go for a low-cal dressing or just get oil and vinegar.

7. “I’m embarrassed I’m 

dieting.”

Trying to get in shape is nothing to be ashamed of. “Really owning your goals will help you succeed,” Brown says. “Accountability and support are key for weight loss.” Let your friends know your goals, and don’t shy away from admitting when you’ve had a setback. “Sometimes you need other people to cheerlead for you,” Brown says. “Remove the shame and guilt about losing weight, and you’re far more likely to reach your goals.”

8. “Losing weight is all 

about cutting carbs.”

True, you don’t want to load up your plate with refined carbs like white bread and cookies. A better choice: complex carbs like those in vegetables, fruits, and whole grains, says David Grotto, RD, author of 101 Foods That Could Save Your Life. “Carbs are [our] main source of energy,” so Grotto says that a better strategy is to monitor your overall calorie intake and include a variety of healthy foods in your diet.

9. “If I fall off my diet, I 

might as well quit.”

“It’s better to dust yourself off and try again, rather than quit once something’s gone wrong,” Katz says. Setbacks are an inevitable part of dieting. So, next time you’re derailed, think about what habit or thought undermined you. Then plan exactly how you’ll react differently -- and successfully -- next time.

WebMD Feature

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of website looking for the material you want. 

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon, BN.com, iBook, Kobo, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smash words.com.  Just type in the search line “getting to a healthy weight”.

Is The Time I Eat Really Important?

Watching when you eat, without necessarily changing what or how much, may yield big health benefits, including weight loss.

Although more research is needed, intriguing new findings in people and mice suggest that eating within a strict 8- to 12-hour time frame each day changes metabolism at the genetic level, lowering blood sugar and body weight, even without cutting calories.

Scientists think the changes may be powerful enough to lower the risks for cancer, heart disease, dementia, and diabetes.

The latest study on this phenomenon, called time-restricted eating, looked at the link between meal timing and blood sugar control in more than 2,200 women. The average age of women in the study was 47, and the average body mass index (BMI) was 28, making them overweight, but not Obese.

Poor blood sugar control is a risk factor for diabetes and cancer, among other things. Blood sugar that swings wildly before and after eating indicates that the body isn’t very sensitive to insulin, the hormone that signals cells to take in calories from food. That means more insulin has to be released from the pancreas to get the blood sugar into cells. The trouble is that extra insulin doesn’t just impact blood sugar. It also promotes the growth of cells -- including cancer cells. And over time, the body can’t keep up with the demand for more and more insulin. When that happens, blood sugar levels climb dangerously high, leading to diabetes.

The women in the study reported what and when they ate and gave blood samples. Researchers could see how high their blood sugar climbed after meals and how steady their blood sugar had stayed over the previous 2 to 3 months. About half the women reported not eating or drinking anything for at least 12 hours, from 6 p.m. to 6 a.m., for example. The other half fasted for less than 12 hours, eating both early and late.

“What we found, in general, [is] that women who fasted for longer nightly intervals had better blood sugar control than those who didn’t fast as long, and that was independent of other eating behaviors such as how many calories women were eating,” says study researcher Catherine Marinac, a doctoral candidate in public health at the University of California at San Diego.

It's a very interesting study of eating behavior and not calories. The whole idea of fasting everyday for 12 hours and not really watching your diet is very interesting. I'd like to see more research done on this. Maybe this is really the way to lose weight.

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.