It's easier to lose weight when you know how.

You don't have to feel deprived to live on a diet. I ate Hot Fudge Sundaes and still lost 100 lbs. Lose pounds and trim inches off your waist! Look better, feel better, have more energy! Make your friends jealous! Live longer, be healthier! Lower your cholesterol and triglycerides. The best food plan is one that doesn't seem like a diet. You don't have to give up entirely the foods you like to lose weight. Read the rest of this page to learn more. Lose weight permanently without fad diets or dangerous pills. Reduce your risk of heart attack and stroke. Boost your immune system. Learn what foods reduce the risk of cancer. Diets don't work. Find out what does. Learn the mechanics of successful weight control. Create a food plan to meet your individual needs. Figure out what your personal numbers are to meet your needs. Learn basic nutrition, how to create a food plan, and resist the temptation to overeat. Learn how to reduce calories, fat and salt without sacrificing taste. Learn to balance calories, fats, carbohydrates, fiber, and proteins. Learn about fitness and exercise. Find out about affirmation, hypnosis, and subliminal programming. Get the facts about gastric bypass, liposuction, diet pills, human growth hormone, and Hoodia. Learn about the Glycemic Index and Glycemic Load. Learn about vitamins & minerals. Learn to deal with eating out and social situation while still staying within your food plan. Learn how to cheat responsibly. Get cutting-edge information from a research study on food addiction. Learn how to control your eating. Learn how foods interact with brain chemicals, moods, and emotions.

See The Incredible Shrinking Man At age 57, a 40 year couch potato tries to go from the incredible BULK to the incredible HULK. After losing the first 82 pounds

This is a pdf book about weight loss and nutrition based on my personal experiences. At age 57, after being a couch potato for 40 years, I decided to get an education on nutrition and physical fitness. The doctor was talking about gastric bypass surgery, and it was clearly time to get motivated. My program was strictly a balanced diet with sensible portion controls and moderate exercise.

I had no idea how to eat right, so I embarked on a nutritional education program. I started with a class in "Life-style and Weight Management" at my HMO. I then began extensive research to find the answers to my questions.

This book is the result of my search for answers. I am selling the book for $29.95. It is a pdf document and requires Acrobat Reader which is a free download from Adobe. An Excel spreadsheet that will assist you in analyzing recipes is included.

The book is a PDF document and requires an Acrobat Reader to open it. A free copy of Acrobat Reader can be downloaded from Adobe

Dedication, Forward & Philosophy

1. Commitments and Motivation
   • Myths of Weight Loss
   • Affirmation
   • Goal Setting and Rewards
   • Support Systems
   • Resisting the Temptation to Eat
2. Weight Loss Mechanics
   • BMI & Weight Charts
   • Body Fat Percentage
   • RMR Measurement with the Body Gem
   • BMR
   • How Many Calories a Day Do I Need?
   • How Fast can I Lose Weight?
   • Weighing Yourself

3. Basic Nutrition
   • Calories
   • Fats
   • Proteins
   • Carbohydrates & Fiber
   • Water
   • Food Exchanges
   • Glycemic Index & Glycemic Load

4. Food Labels and Shopping
   • Nutrition Labels
   • Ingredient Labels
5. Eating Plans
   • Balanced Diet
   • Portion Size
6. Diabetes and Blood Sugar
7. Documentation
   • Food Journal
   • Exercise Journal
   • Databases and Record Keeping

8. Exercise
   • Getting Started
   • Health Club
   • How Often

9. Hunger
10. Cravings
11. Healthier Substitutions
    • Substituting Ingredients
    • Recipe Analysis
    • Alternative Preparation Methods
    • Don't be Fooled by Terms and Labels
12. Thoughts and Emotions
    • Stress
    • Boredom
    • Emotions
13. How to Shop
14. Relapse & Plateaus
    • Cheating
    • Failure
    • Plateaus
15. Social Eating and Restaurants
16. Vitamins & Minerals
    • Vitamins
    • Minerals
17. Help
    • Web Sites that Can Help
    • Over Eaters Anonymous
    • Group Therapy
    • Hypnosis
    • Subliminal Programs
18. There are No Shortcuts
    • Diet Pills & Fad Diets
    • Hoodia
    • Human Growth Hormone (HGH)
    • Brain Chemicals
    • Food Addiction
    • Liposuction
    • Gastric Bypass
    
19. Advanced Nutrition
    • Antioxidants & Free Radicals
    • Phytochemicals
    • Essential Fatty Acids
    • Trans Fats
    • Omega-3 Fatty Acids
    • Omega-6
    • Omega-9
    • Ephedra
    • Chromium Picolinate
    • 5-hydroxytryphophan
    • Guarana
    • Pyruvate
    • Phenylpropolamine
    • Senna
    • Chitosan
    • Spirulina
    • Hydroxycitric Acid (HCA)
    • Conjugated Linoleic Acid (CLA)
    • Celleasene
    • St. John's Wort

1. Low Sodium Diets
2. Recipes
3. Eating Disorders
4. Measurements & Conversions
5. BMI & Weight Charts
6. Shopping, Food Preparation and Storage Tips
7. Sugar and Artificial Sweeteners
8. Information from the FDA
9. Metabolism, Kidney & Liver
10. Cheese & Meat Substitutes
11. Immunity-boosting Foods

Get all this and more for only $29.95        CLICK HERE TO PURCHASE Buy Now!

Bonus # 1 : America's Most Wanted Secret Recipes (a sampler from the book)  in PDF form

"Americas Most Wanted Recipes" by Ron Douglas

• Learn how to easily cook the secret dishes from your favorite restaurants - Red Lobster, The Olive Garden, The Cheesecake Factory, PF Chang's, KFC, Applebee's and many more.
• Uncover the cooking techniques used by world-class chefs from famous restaurants.
• Discover your 'inner chef' with quick and easy recipes guaranteed to make your meal a hit with family and friends.
• Save money by making these spectacular dishes at home.

This sampler has 8 of the 101 Secret Recipes.

Try using the techniques in chapter 11 to reduce the calories, fats, sugar, and sodium in these recipes.

Bonus # 2 : Cook's Country

This is a sample issue of their print magazine in PDF form.

The editors of Cook's Illustrated magazine have launched a new publication, Cook's Country. Devoted to the kind of homey, family-style food that represents the best of country cooking, Cook's Country starts with the same exacting recipe-testing process to produce recipes that will work every time in your home kitchen. (That's why they test recipes 20, 30, even 40 or 50 times.)

In every issue of Cook's Country!

• Quick Recipes. Practical Recipes. Recipes That Work. Cook's Country is packed with easy, foolproof recipes for foods you'll love. In our latest issue you'll find recipes like Easy Pasta Primavera, Roasted Asparagus, Classic Lemon Pound Cake, and Chicken Noodle Soup.
• Pull-Out Recipe Cards! Every issue of Cook's Country has eight pull-out recipe cards. In our April/May issue, the cards include recipes for Seared Salmon, Skillet Chicken and Potatoes, Fried Rice, Steak Tips, and more.
• No-Nonsense Food Tastings and Equipment Ratings What's the best-tasting store-bought lemonade? Looking for a premium-quality chef's knife that won't break the bank? The tasters and equipment testers at Cook's Country are here to help. Every issue of the magazine features a food-shopping guide and an equipment roundup that give you up-to-date information on everything from supermarket BBQ sauce and chocolate ice cream to blenders and deep fryers.
• Low-Fat Recipes That Still Taste Great! Cook's Country creates great-tasting, low-fat versions of favorite foods such as Oven-Fried Chicken, Low-Fat Chocolate Sheet Cake, and Fudgy Brownies. Try our recipes for Oven-Fried Chicken and Fudgy Brownies.
• Tips and Techniques. You'll also find tried-and-tested tips developed by our test cooks to make your cooking experiences easier.    

Learn their techniques in Recipe Make Over to make your recipes healthier without sacrificing taste.

The "mystery ingredient" makes these cookies so good no one will guess they're low fat.

The original cookie 220 caloriews, 8 g fat, 5 g saturated fat. After the recipe makeover these low fat ChocolateChip Cookies are 120 calories, 3g fat, and 2 g saturated fat.

Bonus # 3 : COMPARE.xls

This three page Excel spreadsheet template assist you in calculating the nutritional information for a serving of any recipe by imputing the nutritional ingredients and the amount used. It will calculate the serving size and the nutrition per serving using your input data. You enter the original recipe on the first page and then you can enter lower calorie and lower fat ingredients on page two. Page three will calculate the savings.

Bonus # 4 : CASAROLBK.xls

Here the above spreadsheet filled out with sample data from a Tuna Noodle Casserole. Get the recipe and see the comparisons . It tastes great!!

Recipe Comparison

Get all this and more for only $29.95        CLICK HERE TO PURCHASE Buy Now!

Bonus # 5 : Booklet on Lowering Your Cholesterol

Learn more about cholesterol and how to lower it.

Get all this and more for only $29.95        CLICK HERE TO PURCHASE Buy Now!

Bonus # 6 : Booklet Aerobic Heart Rate Targets

Learn about the different formulas for calculating your aerobic target heart rate. There are modified rates for people with medical problems. Learn the relationship between heart rate and increased fat burning.

Get all this and more for only $29.95        CLICK HERE TO PURCHASE Buy Now!

Bonus # 7 : Excel Spreadsheet That Computes Your Aerobic Heart Rate

Use this Excel sheet to calculate your aerobic target heart rate by the different formulas.

Get all this for only $29.95        CLICK HERE TO PURCHASE Buy Now!

owner@jfbdtp.com