How Long Will You Live?

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

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

I want to stay healthy until I die. I don't want to end up with an oxygen tank dragging behind me or in a wheel chair. I don't want to be pushing a walker

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

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

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

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

How might genetics explain the lower risk of heart disease in kids of longer-lived parents? Your genetic inheritance from your parents seems to affect blood pressure, cholesterol levels, tobacco addiction, drug and alcohol dependence, and levels of obesity in the participants, Pilling said.

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

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

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. 

What Kind Of Shape Are You In

Surprisingly Simple Longevity Tests

No one can predict exactly how long you'll live, but researchers have devised some surprisingly simple tests that are strongly correlated with a risk of early death - or a longer life - in the years to come.  Here's a look at some basic ways scientists are attempting to assess your physical capability and the associated chances of living longer. Being in good shape doesn't have anything to do with "how strong you are".

1.   Sitting-Rising Test:  Developed in the late 1990s by Brazilian scientist Claudio Gil Soares de Araujo at Gama Filho University in Rio de Janeiro, this test simply involves going from a standing position in a small (2 meters by 2 meters) area, to a sitting position on the floor, and then rising again.

Subjects are scored according to how many supports they require to perform the cycle: a point lost for using a hand, forearm, or knee, for example, to either sit or stand.  Another half-point is deducted for generally unstable execution.  A total of 10 points can be achieved for each full cycle.

In a 2014 paper published in the European Journal of Preventive Cardiology, Araujo and others discovered that older adults had a 5-6 times greater risk of mortality during the 6.3-year follow-up period, if they scored only 0-3 points on the test, relative to the top-performers scoring between 8-10 points.  A total of 2002 adults between the ages of 51 and 80 years participated in the study.

Araujo's team writes that the Sitting-Rising Test (SRT) is a simple gauge of musculoskeletal fitness, with the capacity to predict mortality among community-dwelling adults in this age range.

2.    Grip Strength:   The strength of your hand grip is typically measured using an electronic dynamometer.  In numerous studies, a stronger grip has been linked with lower all-cause mortality, especially among older adults. In the 2014 UK study of adults aged 53, women's grip strength ranged from 21kg (46lb) to almost 34kg (75lb), while the men squeezed from 36kg (79lb) to 54.5kg (120lb).  Averaged across both sexes, and taking other risk factors like body mass index, smoking status and physical activity levels into account, the 53-year olds with the poorest grip strength had anywhere from a 29% to 98% greater risk of death from any cause during the 13 years of follow-up.

3.    Standing Balance Time:  The same 2014 BMJ paper examined how long its subjects could stand on one foot with their eyes closed.

 The resulting times were short, with a maximum average of just 19 seconds for men, and 10 seconds for women.  The good news: achieving simply those brief standing balance times was linked with lower mortality.  Poor performers of the standing balance test -  clocking in at just 3 seconds for both women and men - had a 2.5 greater chance of dying from any cause, during the 13-year study.

4.    Sitting Height:  If you think your overall height is the only tallness measure researchers are interested in, you're wrong.  Sitting height, an anthropometric measurement which compares the relative proportions of the torso and legs, has been linked in Western populations to the incidence of heart disease. Greater leg length (and less relative sitting height) has been viewed as an indicator of better childhood health, which may protect against age-related illnesses like heart disease and diabetes in adulthood.  

5.    Gait Speed:  Can how fast you naturally walk say anything about your longevity?  Yes - according to epidemiologists from the University of Pittsburgh and elsewhere, in their 2011 paper published in JAMA. The researchers examined 9 separate studies involving a total of 34,485 participants and found that among both sexes, gait speed was linked with survival at all ages. A natural gait speed of 0.8 metres/second (about 1.8 miles/hour) corresponded with average life expectancy for each age; walking faster than that as a natural pace was linked with better than average longevity.

Since walking requires energy, balance, and engages multiple organ systems to work together, the researchers suggest slower speed may indicate hidden illness or poor overall conditioning.

6.    Waist to Height Ratio:  Some researchers believe that waist to height ratio - calculated by dividing the waist circumference in centimetres by a person's height (also measured in centimetres) is a better predictor of disease than weight or body mass index.  The advice is simple: keep your abdominal fat down, and make sure your waist measurement is not greater than half your height.

Bottom line:  These tests are simple tools to measure the statistical probability of an early death, as indictors of overall health and conditioning.  You can improve your own odds of living a long, healthy life by staying physically active, eating an anti-aging diet, staying active within your social circle, keeping stress at bay, not smoking, and drinking only in moderation.

I like the Waist to Height Ratio as being the best way you have to know that you have too much fat. Some woman become very concerned with fat arms or fat legs but the only fat that's important is belly fat. Once you lose your belly fat the fat in other places will also drop off. 

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. 

Why Do We Have Fat?

Good question. Human and other mammals are built to store body fat for times when they have no food and to insulate their organs in the cold weather.  Some body fat is necessary; we need it to cushion the organs in our body. Also, our body burns good fats like fats from plants, like avocados and nuts, as fuel to create energy.  Approximately  30% of all the calories burned every day to create energy come from fat that you eat or stored fat that your body keeps in reserve.

So why is fat bad? you might ask. There is good fat and bad fat, I'll explain. Your body will try and process all the food and drink you consume, but some things that we eat can't be processed; it has no value to the body, so it's stored in fat cells for an emergancy. But in modern times we have no need for stored fat we wear clothes to protect us from the weather. When your body processes food it separates it into food it can use and the waste it can't use, but if your body can't process something or you over eat and the body hasn't the time to process it, then it gets sent to fat storage cells before the body can process it.

Our ancestors needed this system of fat storage because Man  never knew when he would find food again. Because of the active lifestyle of our ancestors, always doing physical work, always walking about, there was never any thought about Man storing too much fat. Man was not designed to deal with excess body fat. Man was designed to store fat whenever possible for the purpose of survival. And yes we were given brains to deal with our evolution because over time we would evolve. But in spite of the brains we were given, we haven't done a very good job of maintaining our bodies. The body has no mechanism  to control our weight. We have no way of knowing that we are eating too much.

Our activity level is much lower than our grandparents even. Today we do most of our work with our mind's. Yes, we do small things to keep us active, but the average office worker is only on their foot about 4 hours a day.  So we do have to be more active all day long whenever possible. But that's not our only problem; American are in the habit of eating whatever and whenever they want. We have food available 24/7 and on average we consume twice the calories we should.

Her lies the problem. To stay healthy and keep a healthy weight you have to burn the calories you eat. Simply right? Not really. If man had a fresh food diet and only fresh food like vegetables, fruits and lean meat and some whole grain like brown rice and there was no other food; than Man wouldn't have a weight problem. As long as you were moderately active you couldn't eat enough to gain weight. But today we eat all types of food that give us no nutrition; the body can't process this type food and stores it as fat. We consume too much fatty foods that overload the Liver, so if the Liver can't process all the fat  it passes through into the blood stream and clog up the arteries.

To be healthy and stay healthy you have to stick to a fresh food diet. Look up "The Mediterranean diet" and look for the food pyramid that shows all the choices. If you eat healthy you will lose body fat over time. By walking more, and I recommend the 10,000 step a day program for beginners that don't exercise regularly,  you can lose the weight quicker. But losing weight does take time. Don't get discouraged, stick to the program and don't cheat. Cheat days only ruin all the good that you've done.

The Atkins Diet is an alternative. It's a little more restrictive, but it works. Check out both those, they are the best one I know.

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. 

Want To Live A Long Healthy Life?

If someone told you there really is a fountain of youth, would you believe him? What if it was one of the world’s leading cancer doctors? David Agus, MD, says you can live longer, stave off disease and feel younger than you ever thought possible if you follow his advice. Dr. Agus teamed up with Mehmet Oz, MD, to share these longevity-boosting tips.

Tip # 1: Automate Your Life
We all have busy schedules, and sticking to a routine can be difficult. But Agus says automating things like when you go to sleep, eat meals and exercise can add years to your life. According to Agus, it doesn’t matter how many meals you eat -- it could be three or even five -- as long as you eat them at the same time each day. Why? Eating meals at different times causes your body to go into stress mode, which raises cortisol levels, says Dr. Oz. High levels of cortisol lead to spikes in insulin, which causes inflammation and can increase the risk of cancer.

“If you want to live a longer, healthier life, schedule it,” says Agus.

Tip # 2: Pop This Pill Daily
You don’t have to wait for a headache to take an aspirin. Agus suggests you ask your doctor about taking this powerful anti-inflammatory pill once a day. Studies have shown that daily aspirin reduces the risk for heart attacks and strokes as well as for dying from common cancers, including colon, prostate, brain, lung and pancreatic cancer.

Aspirin therapy isn’t for everyone, so talk with your doctor before you start.

Tip #3: Stand Up
Sitting all day could be worse for your health than smoking cigarettes, says Agus. “Women seem to be more severely affected by inactivity than men,” he adds. A recent study found that women who sat for six or more hours a day were 40 percent more likely to die during the 13-year study than those who sat fewer than three hours a day.

“Bursts of exercise is not the answer; 2 hours of exercise per day will not compensate for 22 hours of sitting or lying,” says Agus. He suggests finding ways to move more during the day. Take the stairs instead of the elevator and pace when you’re talking on the phone. When you’re watching TV, don’t just sit there. Cook, fold laundry, empty the dishwasher or march in place. I have a stationary bike that I ride when I watch TV. If you have a desk job, make sure you get up and move every 30 minutes.

“Medicine can’t do it alone,” says Agus. “Patients need to take matters into their own hands -- and only then can we end illness and enjoy the fountain of youth.”

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. 

Sitting Is The New Smoking

Now studies show that 8 hours of sitting, which applies mainly to office workers, is just as bad as smoking and to go a step farther, if you're not exercising that also is just as bad for your health as smoking is. And if you're a smoker that doesn't exercise you need to get real friendly with your doctor. He's going to become your new best friend.

When you see someone smoking, you might question “Why would you do that to yourself when you know it could kill you?” Do you react the same way when you know someone doesn’t exercise? You should. Not exercising is a problem that affect everyone in America because we have lost the need to walk. Walking is the exercise that will help all that ails you. It gets your blood pumping and good circulation is key to good health.  Especially in North America people drive everywhere. I'm guilty of driving to the mailbox on occasion. We only walk 4000 or so steps a day. Back in the day when we all lived without a car or only had one car per family we were much healthier just because we walked more and we ate more fresh foods.

Today smoking is not as common place as 50 years ago, but  we had fewer cases of cancer as a percentage of population than we have today. Why, because we were more active and we ate more fresh foods. You wouldn’t dream of smoking (and if you do smoke, you’re likely trying to quit), so why poison yourself with inactivity? But many of us do. Nearly 80% of us don’t get the recommended amount of exercise. Many experts agree the inactivity epidemic is more concerning than the obesity epidemic. Far more people are inactive then obese, but because inactivity doesn't cause cancer then it isn't as important. 

The benefits of exercise are numerous and irrefutable. It helps prevent heart disease, diabetes, breast and colon cancer, dementia, depression, and more. If you exercise, chances are you’ll live a longer, healthier life. Period.

What’s so powerful about exercise? Take heart disease, for example. Heart disease is associated with inflammation in the body. Exercise is a natural inflammation fighter. When you move, your muscles send out anti-inflammatory chemicals.

Also, every time you get up and move, your blood sugar, cholesterol, and triglycerides improve. When you sit down, they get worse. It’s just about moving more. Most of us remember our grandparents and maybe they lived into their 90's, but in their generation, they walked a lot more and did more physical work and probably had a lot less stress. More physical activity and less stress, maybe that's the secret to a long, happy life.

If you’re not active now, I’m sure it sounds overwhelming to start an exercise program. The good news is you can see health benefits with even a small amount of activity. Even taking a daily 5-minute walk around the office will improve your health. Slowly build up from there.

Ultimately, you want your goal to be 30 minutes at least 5 days a week of moderate exercise. We’re talking about a brisk walk– hard enough that you can talk comfortably but not able to sing. But take your time getting there. Throw in resistance exercises a couple of days a week, and you’re on track.

If you’ve tried exercise before and didn’t lose weight, don’t be discouraged. You are still getting health benefits even if you’re not shedding weight. If you’re overweight but active and fit, you can expect to live as long and healthy as someone who is normal weight and fit. Even if you’re obese, being active helps you live a longer, healthier life than a normal weight person who isn’t active. Losing weight is more about diet, so even if your active and fit, you're not going to lose weight until you change your diet. Increasing your physical activity will make you a healthier person and losing weight will even make you healthier. I'm 70 years old and I don't take medications. My Doctor said I'm very healthy for my age, keep it up.

Think you’re too old for it to matter? Hardly. Regardless of your age, getting active has enormous benefits even in your 80s and beyond. We’re not just talking about living longer, but living better with a higher quality of life.

As British-American anthropologist, Ashley Montagu once said, “The idea is to die young as late as possible.”

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. 

Do Low-Carb Diets Really Work?

Anyone embarking on a new way of eating wants the answer to this question. And although we can usually find "success stories" associated with almost any diet, that doesn't really tell us what we want to know, which is the facts. (We've all seen those ads for a weight-loss miracle cure, with the tiny words at the bottom which say "results not typical".)

First, be clear on what you mean by a diet "working".

What are your goals? We tend to think of weight loss first, but reduced-carb diets are now being used to treat a number of conditions, as well as for prevention of diseases like diabetes. Weight loss will be the focus of this article, but there are lots of other health benefits that are associated with low-carb diets. What's the short answer? They can work if your eating too many carbs and most of us do. Processed foods are loaded with carbs. Anything made with wheat flour. 

Low-Carb Diets Work for Weight Loss and More

 Forms of low-carb diets are some of the most popular weight-loss diets, and science bears out that in general, they are at least as effective, and usually more effective when compared to other weight-loss diets (which mainly focus on controlling calories). For example, a 2012 journal article reviewed the science and found 17 high-quality well-controlled randomized diet studies which included a low-carb group. In analyzing these studies, they found that the people on the low-carb diets lost weight (and usually more than the other diet groups), had lowered blood pressure, lower blood glucose, lower insulin, lower triglycerides, higher HDL ("good cholesterol"), and lower C-reactive protein, a marker of inflammation.

If the people in a study are more carefully chosen (NOT entirely random), so that people who are likely to benefit the most from low-carb eating are assigned to that diet, people tend to lose more weight. For example, here I describe a randomized study where the researchers went back and analyzed the data to see who did best on which diet.

The results were dramatic: even though the average weight loss was modest for the groups as a whole, people who had signs of insulin resistance (one sign of "sugar sensitivity") lost the most weight on the low-carb diet and did very poorly on the high-carb diet. The people who were insulin sensitive (the opposite of insulin resistant) did well on either diet. 

How Are Low-Carb Diets Different?

Low-carb diets function differently from other weight loss diets, in a way that seems to make it easier to lose weight once your body adjusts to the diet.

Most weight-loss diets are based on the idea that we cannot trust our bodies' signals about hunger and satiety. Instead, we must ignore those signals and carefully and consciously regulate the amount of food we eat.

(This works for awhile, but often not for long, which is a whole other topic.) Carbohydrate reduction works differently (especially for people who are sensitive to carbohydrate), in that it helps regulate our appetite system so we naturally want to eat less. How it does this is not yet fully understood, but we do know that food which raises blood sugar more make people hungrier. In addition, a low-carb diet lowers insulin levels in people who have high insulin. Since insulin regulates fat storage, many experts think that it makes it easier for the body to access stored body fat for energy.

When I ask people what they like best about following a low-carb diet, they will often mention not feeling hungry, not having food cravings, and having more stable energy levels compared to other types of diets. This seems to be true even after the weight loss phase of a diet.

How Much Carbohydrate is "Low"?

When we hear about low-carb diets, it can be challenging to know what people are actually talking about! Diet studies have labeled everything from 5% to 45% of calories from carbohydrate as "low-carb". And, indeed, different amounts of carbohydrate are best for different people, due to something variously called "carbohydrate sensitivity", "carbohydrate tolerance", "metabolic resistance" and other terms. Basically, it has to do with how our bodies respond to sugar - the more problems we have with it the more likely that we will respond positively to eating less of it. (All carbohydrate breaks down into sugar in our bodies.) So how effective the diet partly depends on how close it is to the amount of carbohydrate your body does best with. This is why popular diets such as Atkins and South Beach try to help people find the best amount of carbohydrate for the individual.

Low-carb diets aren't for everyone, but they have a place in the dozens of diets that we have to pick from. Many overweight people have the insulin-resistance problem and low-fat diets won't work very well, but low-carb may be for you. 

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. 

Define "Clean Eating"

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

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

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

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

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

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

If you really want to lose your body fat 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, 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.