The DASH Diet Ranks #1

I like this diet because it's not temporary, like the Mediterranean diet, it's a meal plan you can follow for the rest of your life. If you notice with both these plans  fish is the main source of meat. Plant protein is very important and easy on the dairy. Do some research for yourself, these plans are the way to a healthy life and the best way to lose body fat without starving.

The DASH diet took the top spot overall for the sixth straight year in the U.S. News & World Report annual diet rankings, released Tuesday.

This year, the publication rated 38 diet plans in all -- three more than in 2015 -- with rankings based on reviews from a panel of experts. Two of the new additions ranked highly: the MIND diet, which focuses on boosting brain health, and the Fertility diet, which aims to help women conceive faster but has been shown to benefit others as well. 

The rankings also added a new category, Best Diets for Fast Weight Loss. "We recognize dieters may have short-term weight goals and need options to accomplish that in a healthy way," says Angela Haupt, a senior health editor at U.S. News.

DASH (dietary approaches to stop hypertension) was developed by the National Heart, Lung, and Blood Institute to help people prevent high blood pressure. The plan focuses on eating plenty of fruits, vegetables, and whole grains while lowering salt. Besides being named Best Diet Overall, DASH also got first place in the category of Best Diets for Healthy Eating.

Weights Watchers won first place in the Best Weight Loss Diets category. The Weight Watchers and Mayo Clinic plans tied for first place in the Best Commercial Weight Loss Diet category, with Jenny Craig coming in next.

For Best Overall, the MIND diet came in second after DASH, tying with TLC. MIND combines features of the DASH and Mediterranean plans, aiming to boost brain health. TLC stands for Therapeutic Lifestyle Changes and aims to lower cholesterol through diet, exercise, weight loss, and not smoking.

For fast weight loss, the HMR (Health Management Resources) and Biggest Loser plans tied for first place. HMR is a low-calorie plan that includes meal-replacement shakes and emphasizes plenty of fruits and vegetables. The Biggest Loser diet has you eat regular meals with lean protein, fruits, and vegetables, keep a food journal, and control your portions, along with physical activity.

For the Easiest to Follow category, Weight Watchers, Fertility, and MIND tied for first.

In the Best for Healthy Eating group, DASH came in first, followed by TLC and Mediterranean, a way of eating rather than a formal diet plan that emphasizes fruits, vegetables, whole grains, and moderate alcohol.

For those with diabetes, the Fertility diet, surprisingly, was first. The diet focuses on changes that are healthy for everyone, like cutting down on red meat and getting protein from nuts and vegetables. DASH and Biggest Loser tied for second place in this category.

For Best Diets for Heart Disease, Ornish, TLC, and DASH took the first three spots, respectively. The Ornish diet is very low-fat, with 10% of calories from fat, and it encourages exercise. It can be tailored to goals such as reversing heart disease, diabetes, or losing weight.

The Mediterranean Diet, Flexitarian (avoiding meat most of the time), and Ornish plans took top spots for Best Plant-Based Diets.

At the Bottom

Meanwhile, the Whole30 diet -- a 30-day program that prohibits legumes, grains, dairy, alcohol, added sugar, and processed food -- ranked at the bottom of the list.

"The Whole30 program is extremely restrictive," Haupt says. "...there's no 'cheating' -- not even a splash of milk in your coffee. Our health experts say that restriction is unnecessary and potentially unhealthy."

Melissa Hartwig, co-creator of the Whole30, says the diet is "designed as a 30-day 'reset,' not a 365-day lifestyle or even a diet. ...The point is to use those 30 days to eliminate foods that can cause digestive and inflammatory issues, and then re-introduce certain food groups one at a time to identify which ones make someone feel badly, so they can make informed choices for themselves going forward. Regardless of the results of any one survey, we believe eating real, whole foods, including [a] wide variety of vegetables and heart-healthy fats, is always a good thing.''

Independent Perspectives

"The list of best diets matches what we as [dietitians] RD's recommend -- choose diet plans that are sustainable, flexible, and enjoyable,'' says Connie Diekman, RD, director of university nutrition at Washington University in St. Louis. "Weight loss is just one part of a healthy weight. Keeping weight off is the important part. And the top diets here make healthy eating sustainable."

Quick-fix eating plans, she says, are not about "achieving a healthier muscle-to-fat ratio. They are about fitting into a dress or winning a bet -- not health promoting.'' She says the list is ''a good reminder to focus on the real goal, lowering body fat while building lean mass.''

For six years now "The Dash Diet" has ranked #1 as the best overall meal plan for healthy living.
It's also a reminder that there's no one perfect diet, says Jennifer Arussi, RD, a dietitian in Los Angeles who also reviewed the report. She is not surprised that the DASH diet got the top spot. "This research-based diet clearly demonstrates its ability to significantly reduce blood pressure with the added benefit of reducing the risk of heart disease and stroke."

Two other plans that got high marks, HMR and Weight Watchers, she says, both emphasize group support and attendance, and both these things ''have been shown in the literature to predict and accelerate weight loss," Arussi says.

Having the right meal plan is the best way to succeed in your weight loss journey. But you can't get discouraged because your plan isn't working. Not all plans work for all people, so pick a new plan. On average only expect a 2 pound weight loss a week.

Some advice for you. Stay away from the pre-made meals, those meals in a box. If you notice all these diets are based on fresh foods. I had to get used to shopping 3 times a day.

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

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

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

Middle Age Obesity Is Linked To Alzheimer Disease

When and How

From aboutHealth.com Obesity has been linked to type 2 diabetes, heart disease and high blood pressure just to name a few, but now researchers tell us that excess body fat can also cause Alzheimer disease.

Researchers have specifically found that obesity in middle age predicts an earlier onset of Alzheimer disease—and a higher burden of disease (meaning that the disease will be more severe when it hits).

In an analysis of the Baltimore Longitudinal Study of Aging, researchers looked at the relationship between midlife body mass index (BMI) and the time of onset of Alzheimer disease as well as the severity of the disease.s

The study authors found that higher BMI in middle age (50 years of age) was associated with an earlier onset of Alzheimer disease as well as higher measures of disease severity.

The researchers found that there was more amyloid deposition (a defining factor of Alzheimer disease) in the brain of patients with a higher midlife BMI, as compared with those who had a healthy BMI at age 50.

This indicates a more severe form of the disease.

The researchers concluded that a healthy BMI at midlife may thus delay the onset of Alzheimer disease.

Obesity and Dementia

Earlier studies have consistently shown that obesity is associated with dementia. In another study similar to the one above, but conducted in eastern Finland, researchers followed patients for a total of 26 years, measuring their BMI at an average age of 50 as well as later, at an average age of 71. The researchers observed which patients developed dementia later in life, and found that, again, higher midlife BMI was associated with a higher risk of dementia and Alzheimer disease.

An analysis of the Swedish Twin Registry by researchers concluded that “both overweight and obesity at midlife independently increase the risk of dementia [and Alzheimer disease].” 

Stave Off Weight Gain in Middle Age

The evidence seems clear at this point: overweight and obesity at midlife puts one at a higher risk of developing dementia as well as an earlier onset of Alzheimer disease.

Unfortunately, midlife is also a time at which many individuals tend to gain weight, as metabolism slows down a bit and many become more sedentary.

Knowing this, however, should lead to greater vigilance in middle age to keep up an active lifestyle and eat healthfully.

Note: for more information on Alzheimer disease itself, check out About.com’s dedicated site at alzheimers.about.com.

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 less than $5. 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. 

Weight Loss Made Easy

It’s not that hard to lose weight but there’s a “but” clause in here. There’s many different way to lose weight and not every way will work for you. That’s the BUT CLAUSE, "not every way is going to work for you". There's going to be some "trial and error” if you’re going to find the best way for you. 

There is one constant that applies to any diet, YOUR BODY HAS TO BURN MORE CALORIES THAN YOU CONSUME. The way the body works is what we might call “real time”. In other words, we are suppose to first eat (that first hour after we wake-up from a nights sleep) and then use that food for energy and then eat again and use that food for energy and so on. You want to eat first thing in the morning because your body has been working all night on repairing the body and doing the basic organ functions like pumping blood and breathing air. So you need some nutrition and you need to drink a full glass of water to hydrate your body after that long sleep.

As I mentioned before you have to burn more calories then you eat. So the big question is "how many calories do I burn?” That’s the part that most everyone gets wrong. And if you get that wrong you won’t lose weight. Statistics show the the average women who works 8 hours a day may only burn about 1200 calories all day, because most working women will spend most of that 8 hours sitting at a desk.  While the average mother with school age children will burn a little more because there more active and have more time to workout, so the average goes up to 1500 calories for non-working or unemployed women. For men the number are a little different. Actually most men not working out of the home will burn less calories, about 1500 and men working out of the home will burn closer to 1800 calories. 

Now these are marly averages, and that’s were most dieters go wrong. I thing the numbers may be correct if your of normal weight, but if you’re overweight you’ll burn less calories. Why, you might ask. As you gain body fat you tend to burn less calories. You may not realize it, but you’re slowing down as you add weight. It’s a gradual process so in most cases you don’t realize that you’re slowing down. Most people don’t realize their overweight until their 30+ pounds over. 

So what has really happened is that you may be only burning 800 or 900 calories a day. At this point you have to cut your calories down to 800 a day to see if you can start losing fat. I understand that it’s not going to be easy and here is were exercise can help. If you don’t exercise now and you want to lose weight, one hour a day of real heart-pumping exercise will burn about 300 calories, so if you were burning an extra 300 a day you could eat more calories.  So now you would be up to 1100 calories. If you change your meal plan and go with 5 small meals a day about 3 hours apart, eating 200 calories per meal, you can stay under 1100 calories and control food cravings. 

Now you have to find 200 calories that will give you nutrition to hold you for that 3 hours. Your in luck, just GOOGLE “200 calorie meals” and there’s several websites to help you. Remember to spend your 200 calories wisely, that’s all you get for 3 hours. If you just eat a snack and think that if you save 200 calories now so I can eat more later, that doesn’t work. It takes your body time to process food and if you eat say 500 calories for one meal, your food won’t have fully processed in 3 hours and your body will have to store some of those calories in fat cells so it can begin to process the next meal. 

If you find that your losing weight and you want to increase calories, I suggest 6 small meals a day about 2 hours apart. This is better for cutting out food cravings but you have to be the judge of which plan will help you 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 $2.99. 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. 

My Belly Fat Won't Budge

This is a common problem. I found this post on Healthnet.com and it explains what's going on.

Whether you’re bothered by a little too much padding on your hips, thighs, belly or any other place else on your body, you probably know that spot-reducing isn’t possible. “When you gain weight it’s circular, meaning that you store fat all over your body,” says Obi Obadike, fitness expert and celebrity trainer whose washboard abs have graced many a fitness magazine cover.

“But certain parts of your body are prone to store more fat than others.” For some it’s the hips or butt. For others, it’s right smack in the middle of the body.

What’s the secret to losing the tubby tummy? Obadike says there are three things you must do:

1. Eat a Clean/Lean Healthy Diet: “Abs are not made in the gym, they are made in the kitchen.” Obadike says this is something he and many fitness experts tell their clients. “Flat abs are not indicative of 1,000 sit ups a day, they’re indicative of how low your body fat is. And reducing your body fat comes from a clean, healthy diet.” 

That includes at least two protein servings a day, at least two servings of veggies/fruits, good fats and at least two servings of good carbs. “Diet is 80% of your success in losing belly fat,” says Obadike. “But by combining that with a rigorous cardio and weight-training plan, you increase your chances of losing belly fat by 15% to 20%.” That gives you a 95% to 100% chance of success. Not bad odds! 

Clean/Lean foods to add to your diet include oatmeal, brown rice, sweet potatoes, baked or broiled chicken breast, baked or broiled turkey breast, fish and, of course, fruits and veggies. “I teach my clients the 90/10 rule,” says Obadike. “That is eat clean 90% of the time and cheat 10% of the time.” Of course, a cheat isn’t a plate of chicken parm followed by a slice of tiramisu. Examples of a “cheat” would be one slice of pizza, a small hamburger or small slice of chocolate cake. The serving size should fit roughly in the palm of your hand. 

How many calories should you limit yourself to each day to shed pounds? “A weight loss caloric diet that I use is 10 to 12 calories per pound,” says Obadike. For example, if you weigh 180 pounds, your daily caloric intake would be between 1,800 to 2,160 calories (180 x 10 = 1,800; 180 x 12 = 2,160). “I’ve had great success with my clients using this formula,” he says. “They never feel hungry even though it is a low-calorie diet.

2. Follow a Weekly Cardio Program: “To see results you’ll need to do 30 to 45 minutes of cardio at least four times a week,” Obadike says. His favorite fat-blasting equipment? The elliptical, stairmaster and treadmill. “They help you burn calories fairly fast,” he says. But walking on the treadmill while reading a magazine won’t cut it. “I always tell my clients, if you aren’t sweating then you aren’t working.

3. Work Those Abs: “Abs exercises are important for strengthening your stomach muscles,” says Obadike. But they must go along with the fat-melting cardio. Otherwise, he says, the abs are “hibernating” under the belly fat.

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. 

Losing Weight Made Easy

It’s not that hard to lose weight but there’s a “but” clause in here. There’s many different way to lose weight and not every way will work for you. That’s the BUT CLAUSE, "not every way is going to work for you". There's going to be some "trial and error” if you’re going to find the best way for you. 

There is one constant that applies to any diet, YOUR BODY HAS TO BURN MORE CALORIES THAN YOU CONSUME. The way the body works is what we might call “real time”. In other words, We are suppose to first eat (that first hour after we wake-up from a nights sleep) and then use that food for energy and then eat again and use that food for energy and so on. You want to eat first thing because your body has been working all night on repairing the body and doing the basic organ functions like pumping blood and breathing air. So you need some nutrition and you need to drink a full glass of water to hydrate your body after that long sleep.

As I mentioned before you have to burn more calories then you eat. So the big question is "how many calories do I burn?” That’s the part that most everyone gets wrong. And if you get that wrong you won’t lose weight. 

Statistics show the the average women who works 8 hours a day may only burn about 1200 calories all day, because most working women will spend most of that 8 hours sitting at a desk.  While the average mother with school age children will burn a little more because there more active and have more time to workout, so the average goes up to 1500 calories for non-working or unemployed women. For men the number are a little different. Actually most men not working out of the home will burn less calories, about 1500 and men working out of the home will burn closer to 1800 calories. 

Now these are marly averages, and that’s were most dieters go wrong. I thing the numbers may be correct if your of normal weight, but if you’re overweight you’ll burn less calories. Why, you might ask. As you gain body fat you tend to burn less calories. You may not realize it, but you’re slowing down as you add weight. It’s a gradual process so in most cases you don’t realize that you’re slowing down. Most people don’t realize their overweight until their 30+ pounds over. 

So what has really happened is that you may be only burning 800 or 900 calories a day. At this point you have to cut your calories down to 800 a day to see if you can start losing fat. I understand that it’s not going to be easy and here is were exercise can help. If you don’t exercise now and you want to lose weight, one hour a day of real heart-pumping exercise will burn about 300 calories, so if you were burning an extra 300 a day you could eat more calories.  So now you would be up to 1100 calories. If you change your meal plan and go with 5 small meals a day about 3 hours apart, eating 200 calories per meal, you can stay under 1100 calories and control food cravings. 

Now you have to find 200 calories that will give you nutrition to hold you for that 3 hours. Your in luck, just GOOGLE “200 calorie meals” and there’s several websites to help you. Remember to spend your 200 calories wisely, that’s all you get for 3 hours. If you just eat a snack and think that if you save 200 calories now so I can eat more later, that doesn’t work. It takes your body time to process food and if you eat say 500 calories for one meal, your food won’t have fully processed in 3 hours and your body will have to store some of those calories in fat cells so it can begin to process the next meal. 

If you find that your losing weight and you want to increase calories, I suggest 6 small meals a day about 2 hours apart. This is better for cutting out food cravings but you have to be the judge of which plan will help you 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. 

Is Sugar Bad For Your Brain?

5.3 million Americans currently have Alzheimer's disease, and that number is projected to sharply increase as our population ages. As we look at various ways to reduce the risk of developing Alzheimer's disease and other types of dementia, including mild cognitive impairment, one of the many areas that have been studied frequently is that of sugar.

We Americans, in general, love our sugar. But is it possible that sugar increases our likelihood of developing dementia?

Research on Sugar and Cognitive Functioning

There's an already established link between type 2 diabetes and the development of dementia. But how does sugar affect people who don't have diabetes?

Multiple studies have been conducted on how sugar, or more specifically, glucose levels in our blood, impact cognition. A few of them include the following:

• In 2008, the journal Neuroepidemiology published research that measured the fasting insulin levels of more than 1,400 middle-aged women who did not have diabetes. Beginning 10 years later, the researchers measured the cognitive ability of these women over the next four years. They found that the women who had higher insulin levels in mid-life were more likely to experience cognitive decline later in life.
• In 2013, the journal Neurology reported on a study where researchers again found that higher blood sugar levels were associated with significantly poorer performance on cognitive tests measuring delayed recall, memory, and learning. This study involved 141 participants with an average age of 63 years old, none of whom had diabetes.

• An article published in 2013 in the Physiology and Behavior journal described research involving 98 participants without diabetes. The scientists measured each person's cognition by using the Stroop test, which is widely considered to be an accurate measure of the brain's executive functioning ability. The results indicated that participants with an inability to regulate their glucose levels achieved lower scores on the Stroop test, indicating decreased cognitive ability. The researchers stated, "Our results indicate that even mild hyperglycemia in the non-diabetic range is associated with attentional processing difficulties in a sample of younger adults." 

How About Sugar Intake?

The British Journal of Nutrition in 2011 outlined a study that sought to determine if sugar intake (not blood glucose levels) affects cognitive functioning. 737 people without diabetes, ages 45 to 75, were involved in this study, which was part of the Boston Puerto Rican Health Study conducted from 2004-2009. The participants' cognition was measured by a variety of tests including the Stroop test, clock-drawing test, digit span test, and verbal fluency tests. These results were compared to the amount of sugar ingested by each person. The researchers found that in general, higher levels of sugar intake were correlated with lower cognitive scores.

Effect on the Brain

Not only does research show a connection between cognitive functioning and blood sugar levels, it also has demonstrated a correlation with actual brain size and structure. A study reported in Neurology found that higher blood glucose levels in people without diabetes were correlated with brain atrophy (shrinkage) in the hippocampal areas and the amygdala.

White sugar or refined sugar is the problem and it should be avoided like the plague. 

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 $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, BN.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

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

Until February 23 Smashwords is running a sale on my ebooks for $.99 this is your chance to pick up a good read very cheap. I one-stop shop for all the information you need to change your diet, lose weight, lose body fat, and find out why you’re having trouble.  Use the code CL77K

The DASH Diet Wins Again

The Dash Diet has been voted the best overall diet by all the diet publications for several years in a row. Your doctor will love you if you can stick to this diet.

One of the steps your doctor may recommend to lower your high blood pressure is to start using the DASH diet. Let's face it, if your overweight, you have high blood pressure. You might not even know it. You don't necessarily have to be overweight to have high blood pressure, but if you aren't following a healthy diet plan, you are probably consuming too much sodium and that will cause high blood pressure.

DASH stands for Dietary Approaches to Stop Hypertension. The diet is simple:

• Eat more fruits, vegetables, and low-fat dairy foods
• Cut back on foods that are high in saturated fat, cholesterol, and trans fats
• Eat more whole-grain foods, fish, poultry, and nuts
• Limit sodium, sweets, sugary drinks, and red meats

In research studies, people who were on the DASH diet lowered their blood pressure within 2 weeks.

Another diet -- DASH-Sodium -- calls for cutting back sodium to 1,500 milligrams a day (about 2/3 teaspoon). Studies of people on the DASH-Sodium plan lowered their blood pressure as well.

Starting the DASH Diet

The DASH diet calls for a certain number of servings daily from various food groups. The number of servings you require may vary, depending on how many calories you need per day.

You can make gradual changes. For instance, start by limiting yourself to 2,400 milligrams of sodium per day (about 1 teaspoon). Then, once your body has adjusted to the diet, cut back to 1,500 milligrams of sodium per day (about 2/3 teaspoon). These amounts include all sodium eaten, including sodium in food products as well as in what you cook with or add to the table.

Dash Diet Tips

• Add a serving of vegetables at lunch and at dinner.
• Add a serving of fruit to your meals or as a snack. Canned and dried fruits are easy to use, but check that they don't have added sugar.
• Use only half your typical serving of butter, margarine, or salad dressing, and use low-sugar, low-fat or fat-free condiments.
• Drink low-fat or skim dairy products any time you would normally use full-fat or cream.
• Limit meat to 6 ounces a day. Make some meals vegetarian.
• Add more vegetables and dry beans to your diet.
• Instead of snacking on chips or sweets, eat unsalted pretzels or nuts, raisins, low-fat and fat-free yogurt, frozen yogurt, unsalted plain popcorn with no butter, and raw vegetables.
• Read food labels to choose products that are lower in sodium.

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.