50 fantastic ways

8/6/2019 50 Fantastic Ways

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Welcome!In this Special Report, youll nd 50 plus (60 actually!) ways to take your low-carb (or any other)

weight loss plan to the next level- the level of success!

If youre like most people, youve tried weight loss more than once, and probably had mixed

results. Dont give up! Weight loss is doable, achievable, and maintainable!

These are tips, tricks and suggestions Ive found over the years to be very helpful in turning

your plan into weight loss reality.

And remember, the key to success is to keep showing up.

Stay in the game!

And enjoy the journey.

Warmly,

Dr. Jonny


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3 Take your measurementsYou want to know where youre starting from so that you can monitor your progress.Keeping your head in the sand accomplishes nothing. Many people lose inches be-

fore they lose pounds, (or they lose both which is even better). If you measure your

waist, at the very least, youll be able to track changes that may be happening inde-

pendently of the scale, and that can be a big motivator during those times when your

actual weight doesnt move (and dont think for a minute that there wont be those

times- see below). Best of all is to measure chest, waist, hip, upper thigh(s) and

upper arm(s). Dont look for a signicant change in measurement every week, butcheck in every now and again to see how far youve come from where you started.

You wont be able to do that if you dont measure rst!

4 Pay more attention to inches- especiallyaround the waist

Compute your waist to hip measurement. Its easy to do: rst measure your waist;then measure your hips (the widest part of your butt). Then divide your waist by your

hips. So for example, if you have a waist measurement of 30 and a hip measure-

ment of 40, your waist/ hip ratio would be 30 divided by 40 or .75.

And this is important why, you might ask? Simple. Waist-to-hip measurement is avery useful and simple measure of fat distribution. Most people store fat in one of

two ways- around their middle (apple shape) and around their hips, thighs and butt

(pear shape). Most women (though not all) are pears because estrogen tends toinstruct the body to store fat in the lower regions, while most men (but not all) are

apples, since testosterone sends the message to store fat around the middle.

Though women, particularly, dislike the pear shape, the fact is that the apple shapeis the more dangerous distribution (more on that in a moment). With a higher waist

measurement- (over 35 for women and over 40 for men) youre more likely to be

insulin resistant, and have a greater risk for diabetes and heart disease. Recent


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research also suggests that a large amount of abdominal fat (apple shape) put you

at greater risk for dementia.

Why does it matter where your fat is stored? Because we now know that fat isntjust a bag of blubber sitting on your body, its metabolically active tissue that releas-

es a whole host of hormones and other compounds that can affect your health. And

fat stored around the middle- what we call visceral fat-- seems to release more of

the bad stuff than fat that just sits on your hips, including compounds (like interleu-

kin-6 and tumor necrosis factor alpha) that can cause chronic, low-grade inamma-

tion which in turn leads to all sorts of health problems and risks. A high waist-to-hip

ratio (meaning more abdominal fat) predicts heart attacks more accurately than anoverall fat measure like BMI. And this is true across all ethnic groups and in both

men and women. People with the most visceral (abdominal) fat are also most likely

to have metabolic syndrome, a precursor to diabetes and a risk factor for heart dis-

ease.

If youre an apple, youre very likely to benet from a low-carb diet. And the goodnews is that belly fat is pretty easy to bring down using a low-carb, high-ber ap-

proach coupled with a moderate amount of exercise. So dont just watch the scale-

watch your waist/ hip ratio and your waist measurement itself. You may see them

both come down before you get the body of your dreams, but you should feel

pretty good about that. It means youre not only making progress, youre also ex-

tending your life.

5. Use the ScaleBut just because youre going to pay attention to your measurements- especiallyyour waist and waist-hip ratio- doesnt mean youre not going to use the scale.

You are.

Now this tip meets with a lot of objections and protests, so lets rst deal with them.Many people, especially those who have suffered with eating disorders in the past,

have experienced the tyranny of the scale and have found themselves being ob-


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sessive about using it, making themselves crazy in the process . For these people,

throwing the scale out- and relying on how they feel and how they look- has been

nothing short of a psychic liberation. I get that.

But heres the thing- theres a way to use the scale as an ally, as a means to anend, as an empowering tool. Believe it or not, the scale can be your friend- or at

least not your worst enemy! Heres how:

First of all you have to get that the readout is just a number, and not make it meananything other than what it is. That number is not a statement about your self-worth,

who you are, or anything else- its just the number of pounds you weigh at the mo-ment.

Second of all, you have to realize that imperfect as it may be, the scale is yourreality check. Ive seen clients assume that they must have lost weight because

they jogged that day, or conversely, assume that they gained all kinds of tonnage

because they overate at the family bar-b-que. Dont kid yourself. The scale can be a

lesson in truth-telling- check in with it.

Sure you may gain some muscle while youre losing fat and that wont be reectedin the measurement, but eventually fat loss will be reected in that digital readout!

Using the scale also keeps you accountable and honest- if you literally see it go up

the morning after you did some midnight pigging out, its a good lesson in associat-

ing cause and effect. And dont think for a minute that you wont feel great when you

nally see the scale move towards your goal, even if it is a pound at a time.

Might you be discouraged if you dont see it move? Sure. Who wouldnt be? Butthats a good time to think about whats possible in this whole weight loss journey-

things like being bigger than your disappointment, being able to push on even

when you dont get immediate gratication, seeing the big picture, and believing inyourself. Those are all great lessons. Dont let a little thing like the (temporary) num-

ber on the bathroom Detecto stop you from learning them!


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6. Speaking of the scale, use it the right wayDont compare your weight on different scales at different times of days (like howmuch you weighed at the doctors vs. how much you weighed at the gym). Scales

are like clocks- no two agree perfectly, but if you look at the same one it will accu-

rately tell you how much time is passing. I recommend daily weigh-ins, on the same

scale. And I especially recommend that you weigh yourself rst thing in the morning,

before youve eaten, without clothes. Thats the only scale measurement that should

count.

Two rules to using the scale correctly: 1) always do it in the morning, no clothes,before eating. Let that number be your reference. And 2) average the results of the

week. There are simply too many variables that can be responsible for a half pound

to a pound variation up or down, day to day and it can make you crazy to see these

minor variations (especially when theyre in the wrong direction). Use the totals for

the week to compute where youre going. (With all that said, some people may nd

daily weighing emotionally just too tough. If thats you, at the very least do a weekly

weigh-in, which will help you stay on track and prevent you from obsessing too much

about the numbers) Incidentally, I have seen clients of mine completely transform

their weight loss results simply by making everyday weighing a part of their program.

7. Eat before you shop for foodEver go shopping when youre hungry? Then you know why people buy things like

chocolate covered artichokes. Anything sounds good when youre starving. Whenyoure hungry it is not the time to hit the supermarket. You wont make any kind of

rational decision about food. Much better: go after youve eaten when your choices

wont be dictated by a growling stomach and a craving brain.

You can extrapolate this tip to eating out. I always send back the bread when I eatout- but if Im starving, Ill eat the bread basket! A cup of vegetable juice or a bowl of

soup eaten hour to an hour before you arrive at the restaurant is better than any


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appetite-suppressing diet pill on the market. Research by Barbara Rolls shows that

people who ate a simple 100 calorie salad before their meal spontaneously con-

sumed 12% less calories overall. It seems to work just as well (or better) with soup-

just make it broth based and loaded with vegetables.

8. Get a calories/carb/counterThis is just part of the overall mandate for conscious eating. You need to knowwhats going into your body. It will keep you honest. If youre counting carbs, a carb

counter is a must. Its nice to know the calorie, protein and fat content as well. My

own Living the Low Carb Life Carb and Calorie Counter (available on Amazon) will

do nicely as will the Atkins and the Protein Power pocket guides- all give you effec-

tive carb content as well as protein, fat, ber and calories.

Back when I was seeing clients, Id typically ask them how many calories a day theywere consuming. My guesstimate is that less than 10 percent of them had any idea,

and those that did have an idea were usually off.

In my The Truth About Weight Loss DVD (the workshop I gave at T. Harv EkersExtreme Health event in Orange County), I talk about a study by the International

Food Information Council where they asked people how many calories should you

be taking in for your height and weight? Nine out of ten people had no idea. Forty-

three percent wouldnt even venture a guess, and of the fty-seven percent who did

guess, seventy-nine percent were not even remotely close.

Forget what the calorie charts say- if you want to lose weight, take your goal weight

and multiply it by 10. Give or take ten percent, thats what you should be eating.


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9. Get enough sleepIf youre trying to put on weight, undersleeping is like winning the trifecta. Youll packon pounds like theres no tomorrow.

There is no way to overstate the effect sleep can have on your weight loss efforts. Itdoes this in several ways.

One, lack of sleep is a stressor, which raises cortisol, which in turn sends a loudmessage to the body that says store fat around the middle!. (Chronically high lev-els of cortisol also produce a counter-response from the body in the form of insulin

release. So now youve got two hormones ghting over which one is going to put

more fat on you!)

Two, the absence of serious, deep, restful, restorative sleep prevents the body frombuilding up a reserve of serotonin. Low serotonin states are associated with cravings

and overeating (not to mention good old garden-variety depression).

Three, without deep restful sleep your pituitary will not produce any signicantamount of growth hormone, which assists in the building of muscle and the loss offat.

And fourth, lack of sleep causes people to be hungry and to overeat during the day.

Some experts feel so strongly about the importance of a full night of uninterruptedsleep and its necessity for successful weight loss that they will even prescribe medi-

cations (typically Deserylbrand name Trazadone) to regulate sleep patterns. They

feel that you are much better off taking a fairly innocuous medication than you would

be with not getting enough sleep. They may be right. But there are a lot of naturalsubstances that you can try before going the drug route- including Sleepy Time tea

or a nice heaping tablespoon of inositol powder, which I talk about as a remedy for

insomnia in my book The Most Effective Natural Cures on Earth (Jan 2008, Fair

Winds Press).


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10 VolunteerNothing contributes to your own life more than contributing to others. Too many ofus have made weight our sole focus for too long. Try putting the focus on others.

Do something where your weight is of no signicance, like putting in some volunteer

time in a hospital, or an animal shelter, moderating an internet group or mentoring a

kid. Or even helping out a friend or a family member with a yard sale. Get out of the

house and get out of your head. Itll help keep things in perspective.

And if you think thats too granola-ish for you and you dont see the relationship toyour weight, consider this: Volunteering and contributing to others has a scienti-

cally measurable effect on your neurochemistry which in turn has an effect on your

immune system, hormones, neurotransmitters and well-being. All of that in turn

impacts cravings and appetite both of which have a profound connection to your

utlimate weight. Thats probably not the best reason to go out and help other people,

but its still true.

11 Buy or rent an exercise video. (Then use it!)One great thing about living in a city is that theres always at least one video rentalplace, and virtually all of them carry exercise videos. Theres a million of them, for

every possible taste and style, from Dancing to the Oldies to the latest, hippest

body shaping video. Youll nd everything from hard-core boot camp stuff to the

gentlest stretching. Try them on for size. If youre a beginner, just do one for a few

minutes and watch yourself progress till you can do the whole thing. The best part

of videos is that you dont have to be intimidated by anyone else in the class. (And ifyoure not intimidated- and why in the world should you be anyway?- theres always

an exercise class at the local gym, YMCA or studio. Try one).


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12 Exercise smarter, not longerThe trend in exercise these days is towards shorter and more intense bouts ofexercise, variously known as Burst training, interval training, or Dr. Al Sears own

PACE program. Theres a growing awareness among people who know about these

things that short, high-intensity sprints or bursts of effort can have at least as

much an effect- if not a greater one- on your overall tness, ability to burn fat, endur-

ance, strength and ultimate shape. (Ever see a jiggly or overweight sprinter? I didnt

think so.)

This Is really good news for people who dont have time to go to the gym. You cando burst training in just a few minutes a day if you do it hard enough. Check out the

X-iser machine on my website under Shopping, or the PACE program on Dr. Sears

website.

Or design your own interval training program and do it in the park. Its simple- go allout for 30 seconds or so at a time, then slow down while your heart rate gets back

to regular jogging rate, then repeat. Five or ten cycles ought to do it. You can also

alternate those bursts of cardio training with a weight machine or two for a super-circuit. None of these workouts ought to take you very long (and in the case of the

X-iser its less than 30 minutes a week).

Dont get me wrong- if you like long slow runs or jogs, do em. And if you like sports,or any other activity where you get plenty of exercise by accident (incidental to do-

ing the sport) by no means should you stop. The point is you dont have to work out

that way if all youre going for is fat burning and other health benets. By exercising

smarter you can actually accomplish way more in a fraction of the time.

And thats not just infomercial-type hype, though I admit it sure sounds like it. Itsactually true- and supported by research. Try high intensity burst training and youll

become a convert.

Especially when you start to see the pounds fall off.


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13 Clean out your kitchen cabinets(and/or your refrigerator)

I cant tell you how many clients Ive had who have lost weight just by doing this onething! (In fact, whenever I go up a few pounds and need to lose it, this trick has been

my salvation). For many people the attitude about food- at least in the beginning,

before theyve really adopted this new Way of Life- is this: if its there, Im gonna eat

it. (Remember the old joke, Im on the seafood diet- I see food, I eat it!? Well, its

like that.)

Since a lot of our sabotage happens at night when defenses are down (with televi-sion snacking or even midnight refrigerator raids) the best defense is a good of-

fense. If it aint there, you cant eat it. So get it out of there. (Thats not to say you

couldnt get dressed, get in the car, go to the 24 hour convenience store and buy

some junk, but most of us wont go that far even for a carb or sugar x- we will,

however, go as far as our freezer). So dump the junk from your house and give your-

self an advantage. I call it bullet-proong your environment. If you live with other

people and this isnt really practical, try sectioning off a part of the frig for your stuff

(and theirs), thinking of the sections as truly separate, and pretend youre living with

roommates who will freak out if you eat their stuff.

14 Stop watching television (or cut back)I know it seems like heresy to suggest this, but study after study has linked in-creased TV watching with expanding waistlines, not to mention the development of

childhood obesity. No one is quite sure exactly why, but its true. Speculation hasranged from the obvious- more TV watching equals less activity, more TV watching

equals more snacking- to slightly more subtle (the number of overt cues and signals

to eat that come with the commercials). Even the esoteric has been postulated- like

the idea that certain brain states induced by staring aimlessly at the tube might be

linked to a general slow-down of the metabolism. Whatever. The bottom line is: you

watch more, you tend to be fatter.


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Since most of us might nd a no-TV diet a little extreme, how about just cuttingback? Try picking a few absolute favorite shows and then sticking with them. Watch

them, enjoy them, then shut the box off.

And for bonus well-being points, try turning the TV off when no one is watching it.That background noise is taking up space in your brain and attention-- even if youre

not aware of it- that could be put to much better use.

Theres a variation on the no TV diet that I can virtually guarantee will pay off inwide-ranging dividends- its called the Jonny Bowden No-TV-while-Eating-Dinner

variation. (I talk about this on my CD set 23 easy ways to improve your life). Hereswhy it works.

The number one enemy of weight loss is mindless eating. Nothing contributes tomindless eating like multi-tasking, especially while scarng down food. Think about

it- when you eat in front of the TV, youre barely conscious of what youre eating (or

how much). You simply shovel it in while your mind is elsewhere (or, given some typ-

ical television fare, more likely nowhere). Put this together with the well-documented

fact that people tend to eat whats in front of them and dont stop till its gone, and

youve got a recipe for disaster, at least if weight loss is your goal.

If you want to help yourself lose weight, pick a time for dinner, sit down at the table,and dont do anything else but eat. Speak or converse if you like, but dont read,

dont watch TV, dont listen to the news, just actually try being present for the main

activity- eating. Savor. Enjoy. Chew. Eat slowly. Concentrate. Experience. In other

words, be present.

Theres way less chance youll accidentally down an extra thousand calories, andtheres way more chance youll develop the neglected skill of paying attention. Your

partner/ mate/ wife/ husband will love you for it, and you may discover a whole levelof experience to eating that you never noticed before because you werent really

there.


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15 Listening to your body: not always agood idea

Face it: our bodies lie. Theyre especially deceitful if weve been on the StandardAmerican Diet for a long time. If we were back in the caveman days, eating only the

food that was available to us by hunting, shing or gathering, our bodies would tell

us exactly what we needed. Our sweet tooth, for example, was originally a great

survival mechanism. It caused us to seek out sweet tasting plants (which were gen-

erally safe to eat), and fruits, which we needed because, unlike most animals, wehumans do not make our own vitamin C.

But that sweet tooth that once saved our lives has now become quite the liability.Now it causes us to roam the markets of the 24 hour supermarket looking for cook-

ies and ice cream. Our foolproof appetite regulators- like Choleocystokinin (CCK),

the hormone that is released in the small intestine when our stomachs are full and

weve had enough food- responds to protein and fat. It doesnt recognize carbohy-

drate so well, which is why its so easy to down ten bowls of cereal while watching

Greys Anatomy.

So listening to our body may not always be such a great idea as we cant count onit to tell the truth, especially in the beginning of this new way of eating. It is often tell-

ing us what we want, which is a conditioned response, and confusing us by making

us believe that its what we need. Theyre not necessarily the same thing.

We need to reeducate our bodies to tell us the truth, and we do that the same waywe teach our kids to be honest- by training. Once our bodies have been recondi-

tioned to respond to real food we can begin trusting them to give us reliable signals.

Right now, most of the signals that we get telling us what we need to eat are the

biological equivalent of spam. Listening to your body is a great piece of advice, but

not until youve separated the junk mail from the real messages.

16 Drink Water. Repeat.No kidding. Water can- and does- affect fat loss. Just for openers, its essential toush out the waste products from the fat youre losing. (Those fat cells are dump-

ing toxic wastes into your bloodstream every time they shrink.) Water is essential to


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prevent constipation and to optimize kidney and liver function (remember that the

liver is the main fat processing factory in the body and if its not working properly

neither is fat metabolism). Eight glasses a day is the minimum, and is not enough for

most overweight people. My personal formula is this: take your weight and divide it

by two- thats the number of ounces a day to shoot for. So if for example, youre 200

pounds, go for 100 ounces of pure water a day.

If you need more motivation, water is number one in the anti-aging arnsenal of Dr.Nicholas Perricone, formerly of Yale University and the chairman of the International

Conference on Aging and Aging Skin. Perricone says, If I could teach my patients

and students three things that would keep them forever young, they would be 1.drink water; 2. drink water, and 3. drink more water.

17 Watch out for Protein BarsProtein bars started life as a good idea but when last I looked, the health food barsection of the local grocery store has become a mineeld. The occasional healthy

snack is mixed in with a cornocopia of junk food masquerading as stuff thats good

for you. I denitely dont recommend bars during the rst two weeks when youre

adjusting to this new way of eating. For one thing, the market has been saturated

with this new class of candy- I mean snack food- and, predictably, they vary in qual-

ity from complete junk to not-so-bad to the actually good.

All protein bars are not created equal, and the term energy bar is a complete mar-keting scam. Energy in the parlance of nutrition simply means calories, but the

manufacturers want you to think that eating one of their bars will make you feel like

running a marathon. Not. In fact, most energy bars are loaded with carbs. Almostall have hydrogenated fats (trans-fats).

Protein bars have more protein and less carbs but you still have to read labels.Some are as high as 330 calories, not exactly snack food unless youre a bodybuild-

er whose daily caloric intake is in the low ve gures. In addition, they have sweet-

eners like sorbitol or mannitol which are sugar alcohols and still need to be counted

if youre counting carbs. Mannitol especially may give you gas. And even dear Dr. At-


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kins doesnt count the glycerine (also known as glycerol) when he tells you theres

only 2 or 3 grams of effective carbs in his bars. Thats controversial- glycerol, an

odorless, colorless, sweet-tasting liquid- is used as a sweetener and is classied as

a carbohydrate but Atkins claims that because it does not impact blood sugar in the

same way as sugar does, it shouldnt be counted as part of the effective (net) carb

content in his bars. Maybe, maybe not. Many low-carbers do nd it slows down their

weight loss, others dont. In any case, stick with real food and hold off on the bars for

a few weeks till you get your bearings in this new way of eating.

Adding to the difculty of identifying the good guys from the bad guys in the

energy bar section is the fact that a number of really good whole-food bars haveshown up in the better grocery and health food stores recently which, while denitely

healthy, may not be so good for your weight loss efforts. These bars- (like Lara Bars,

Bumble Bars, Omega Smart, and many of the smaller raw-food bars) are really

good. But theyre naturally high in sugar since most are made solely from the only

real foods that can be made into a bar with minimum processing- fruit and nuts.

Sure theyre good for you, and sure they are free of trans-fats, and some even havea nice amount of ber, but for people who over-secrete insulin at the rst sign of

sugar (even natural sugar) or people who are insulin resistant, these bars are not

what you should be reaching for. They can trigger cravings and put you back on the

blood sugar roller coaster. From the point of view of fat loss, that never ends well.

18 Consider salmon for breakfast(or lunch or dinner)

If you can make this one work youll reap a lot of results. Unfortunately farmedsalmon- which is what youll get most often in restaurants- has all the problems

farm animals have. The sh are raised in pens, fed grain, and given antibiotics. As a

result of the grain diet and the lack of exercise their omega 3 fat content is often not

as high as it is in their wild bretheren. Many people are concerned with the dangers

of mercury in wild sh, but truth be told, the danger from mercury in wild salmon

is greatly exaggerated, particularly when weighed against the well-documented


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upon the kidneys to tell them to reabsorb the existing water in the body rather than

urinating it out; other hormones (aldosterone) tell the body to conserve sodium,

leading to even more water retention. Other factors- like medications, hormones,

menstrual cycles and birth control pills- can also affect water retention. So some-

times your body is actually dropping fat but because youre holding on to water, you

might not notice it on the scale. Once again, the best advice is to keep drinking.

21 Shop for ColorI read the womens magazines all the time to stay up to date on the kind of nutritioninformation being disseminated (I read the mens magazines too, but only, of course,

for the articles). One of the very best tips I ever read was this one: shop for color.

If you dont want to memorize a whole bunch of antioxidants and proanthrocyanidins

and phytochemicals, the easiest way to insure youre getting the best nutritional bang

for your money is to look at what the contents of your cart looks like on the checkout

counter. Does it resemble one of those great postcard pictures of a European outdoor

farmers market? It should be overowing in greens, reds, oranges and even blues.

All those colorings in fruit and vegetables are there because they are natural protec-

tors against things that damage them (from free radicals to predators) and those

colorful protectors that nature builds into the plants will serve a similar protective pur-

pose in your body. If everything you buy is the color of cardboard, youre doing some-

thing wrong. Just about the only thing white thats good for you is cauliower.

22 Shop the Outside AislesWant to magically reduce the number of calories youre eating from sugar, pro-cessed foods and junk carbohydrates? Heres a simple trick: step away from the in-

ner aisles of the supermarket. All the good stuff is on the outside. Spend your time in

the periphery of the supermarket. (And if you happen to be living in L.A., that seems

to be the secret to a good singles pick-upafter all no one ever turned to a stranger

to ask how do you tell if this cereal box is fresh?)


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23 Carry Protein Rich Snack FoodForget the vending machines and the airport vendors and the 7-11s. Start thinkingof snack food in terms of real food, and start thinking of real food in terms of pro-

tein (and fat), just what your hunting and gathering ancestors would most likely have

been munching on while taking a break from stalking wild game. Think nuts, cheese

(string cheese is a great choice), hard boiled eggs, jerky or some leftover chicken in

a baggie. You can occasionally add a piece of fruit to the mix if your particular plan

permits it, but what you cant do is grab a bag of chips, pretzels or a chocolate chip

cookie. Not if you want to get or stay slim!

24 Buy some cookbooksIf I had a mere nickel for every person who asked me what can I eat or who com-plained of being bored with the same old choices, I would be writing this book from

my own private villa in St. Martin. The answer to the question what can I eat?became abundantly clear to me while doing the research for this book. There are

dozens- I mean dozens- of amazing cookbooks and recipes out there for virtually

every level of ability and interest in cooking, from none to gourmet chef.

(In fact, since writing this special report, Ive worked with a chef to create an amazingcookbook called The Healthiest Meals on Earth that will be available June 2008).

Check out the cookbooks of Dana Carpenter, for example (on Amazon), or theArt of Simple Cooking by Alice Waters. And many terric websites that specialize

in Low-Carb have recipe sections. Theres a lot more to low carb eating than just

chicken and vegetables.


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25 Dont do something else while youre eating.Youre trying to bring mindfulness and consciousness to the table when it comesto eating- to reduce some of the automatic, unthinking eating that takes place when

youre thinking about other things. A good way to do that is to make eating time

eating time, not reading the paper time or watching television time. The more you

can do this, the better, and the less likely you are to consume food while you barely

notice that youre consuming it!

26 Eat slowly and savor every biteAnother tip that you can le under grandmother knew best is to eat slowly. Thefact is that chewing your food slowly and frequently, putting your fork down between

bites, and actually enjoying what youre eating can help you lose weight. Heres

why: The brain doesnt really get the message Hey, hes full! from the stomach till

about twenty minutes into the meal. Thats how long it takes for the hormone CCK(choleocystokinin) to do its job and send the signal enough to the brain. So fast

eaters frequently have overeaten before their brain gets the message that the stom-

ach is full and that theyre not really hungry anymore. You can go a long way toward

enhancing natural appetite control by taking advantage of your bodys excellent

communication network, but you need to give it enough time to work! Also, chewing,

eating slowly and actually experiencing your food works against the kind of uncon-

scious, mindless eating that put weight on in the rst place.

27 Eat the bulk of your food earlier in the dayAdele Davis used to say Eat breakfast like a king, lunch like a prince, and din-ner like a pauper. She was right. One important study showed that when you feed

people a 2000 calorie meal for breakfast (and nothing else during the day) they lose


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weight, but when you fed them the exact same meal at night, they gain. Spread your

food out during the day to control your blood sugar and insulin levels, but try not to

eat too much in the evening.

28 Add yogurt or ker to your dailyprogram- heres why

Cultured milk products restore healthful bacteria to your body, and are usually well-tolerated even by people who have problems with dairy. You need to eat the plain

yogurt with the real live cultures (obviously not the junk food with the tons of fruit on

the bottom).

Even better, use ker. Now heres the deal with the carb content: its not as high asthe package says. In fact, for cup of yogurt, ker or buttermilk you only need to

count 2 grams of effective carbohydrate! How can this be? Its because of the way

the government measures carbs. They measure everything in the food- water, ash,

protein, fat- and then assume that whats left is carbohydrate. This works ne foreverything- including milk- but it doesnt work for fermented milk products.

As Dr. Jack Goldberg of GO diet fame points out, when you ferment milk you inocu-late it with lactic acid bacteria which then eats up almost all the milk sugar (lactose)

and converts it into lactic acid, the stuff that curds the milk and gives the product its

unique taste. So the milk sugar that the government thinks is left in the product is

really just about gone- its been converted in the fermenting process by the lactic

acid bacteria. The real amount of carbohydrate left in a half cup of plain yogurt or

ker is only 2 grams (4 grams in a cup)-- this has been measured by Dr. Goldberg inhis own lab. I recommend you get the full fat variety of ker (or yogurt) and enjoy it

on an almost daily basis.


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29 Repeat after me: Fruit juice is not- andnever was- a health food

One of the many triumphs of the marketing departments of Big Food is convincingAmerica that fruit juice is good for you. There are now ads that proclaim proudly that

some stupid, sugar laden soft drink is actually 10 percent real fruit juice. Fruit juice is

not fruit, (and for carb addicts even fruit itself may have to be watched, especially in

the beginning). Fruit juice is plain and simple junk food. Its loaded with sugar, it has

none of the ber of real fruit, it has a high glycemic load, and it contributes abso-lutely nothing of value to your diet except for a few measly vitamins which you can

easily get elsewhere.

30 Eat protein at every mealEvery single meal should have protein in it. (Ideally, so should every snack but letsght the big battles rst.) Protein has less of an effect on insulin than carbs do, ismore satisfying, and it also takes more energy (calories) to break down and assimi-

late. The body recognizes protein (and fat) as something that you have a need for,

therefore the appetite control mechanisms that send messages from your gut to your

brain signaling that youve had enough food work well with protein (something they

do not do with carbohydrates). A greater ratio of protein to carbohydrate at a meal

stablizes blood sugar and reduces insulin response. And some new research sug-

gests that leucine, an amino acid found in protein, specically helps you to maintain

muscle mass while losing body fat during weight loss.

31 All-Natural doesnt mean all-goodAnother triumph of the marketers is convincing us that natural on a food label


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actually means something. The term all-natural is a wholly unregulated, utterly

meaningless term. Anyone can use it on anything. Whats all-natural about frozen

dinners, energy bars or even cut up chicken parts in the meat section of your su-

permarket? (You mean they were naturally fed a diet they normally wouldnt eat, fed

natural antibiotics and then all by themselves just naturally morphed into chicken

parts in little yellow all-natural Styrofoam containers?) Forget the term natural and

dont fall for it. Toxic mushrooms are all-natural and so is crude oil and we dont eat

those. Look for real food, preferably without a bar code. Think about what you could

have hunted, shed for, gathered, plucked or grown if you were back with your origi-

nal ancestors on the African Savannah. Thats natural food. Eat it.

32 Replace grains with greensThere are lots of reasons why grains may not be the healthiest food in the world formost people. According to Dr. Joe Mercola grains contain little vitamin C, no vitamin

A, and two of the major B vitamin deciency diseases are almost exclusively associ-

ated with excessive grain consumption. Fiber- with very few exceptions- is present

in paltry amounts in most processed grain products like cereals and breads and in

any case can be gotten from vegetables and other sources. Though some people

do OK with grains, if youve got a weight problem, you are probably not one of them.

Get your carbohydrates from vegetables, at least most of the time. C. Leigh Broad-

hurst, PhD, author of Diabetes: Prevention and Cure, and a scientist who is very

often the smartest person in the room, once told me that if she could only have her

overweight and diabetic clients make one single change that would have the most

impact on their lives it would be to remove wheat from their diets. Think about it.

33 Bring your own (food that is)One problem for a lot of people is that they dont know how to stay on their eatingplan once theyre out and about, running around, or stuck at the ofce. Thats prob-

ably because the whole world is set up for quick and easy junk food, and chicken


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breasts dont t in a vending machine. Dont be a victim of circumstance. Take con-

trol of your own life. Start thinking about packing your own lunches, or at the very

least your own snacks. Bodybuilders have been doing it for decades. You can too.

34 Use green drinksGreen drinks is the general category name for juices from barley, wheatgrass,

magma or any combination of whole green foods. They are very stimulating to theimmune system. Green drinks pack an incredible nutritional wallop and usually have

amazing phytonutrient and vitamin proles. They are very alkalizing (thus being a

terric balance to a higher meat diet), theyre usually made from organic sources,

theyre very low in calories, and most have no more than 3-4 grams of (low-glyce-

mic) carbohydrate, an insignicant amount unless you are on the strictest of induc-

tion-stage diets, (and even then you can work them in.) You can nd them in most

health food and whole food supermarkets and you should denitely consider making

them part of your program. One of my favorites is Barleans Greens which is avail-

able in health food stores. Another is PaleoGreens, also available on my website.

The best green drinks (like these two) have all kinds of extracts from vegetables like

spinach and make a great addition to an existing juice, or can be mixed with water

for a low-calorie, low-glycemic, high vitamin and mineral snack, pick me up or break-

fast juice.

35Consider eggs Rocky style

Thats right. Raw eggs. I put two in a glass just about every day and drink emdown. When I tell people about this tip most look at me like I just stepped off a

space ship, but heres the deal: There is no more perfect food on earth, and there is

no more healthy way to eat it. Dr. Joe Mercola says, Raw whole eggs are a phe-

nomenally inexpensive and incredible source of high-quality nutrients that many of

us are decient in, especially high-quality protein and fat. He also believes that the

reason eggs are often allergenic is that they are cooked- heating the egg protein


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changes its chemical shape which can lead to allergies. When consumed raw the

incidence of egg allergy virtually disappears. One great way to consume them- if you

dont want to drink them straight- is in a protein shake. Itll add a creamy, delicious

texture to the drink and beef up the protein and nutrient count.

What about salmonella? Well, rst of all understand this: the risk of getting an eggcontaminated with salmonella is 1 in 30,000. Second of all, nearly all of those con-

taminated eggs come from sick hens; if you get organic, free-range (and preferably

omega-3 enriched) eggs, the risk virtually disappears. And third of all, even if you

get it- and you probably wont- salmonella is a relatively benign, self limiting illness

in healthy people. Ninety-four percent of the people who get it dont even bother tosee a doctor. And before you dismiss the idea of a raw egg or two as just too weird,

remember how they used to make egg creams at virtually every soda fountain in the

world back in the old days: chocolate syrup, seltzer, milk and a raw egg!

36 Use cabbage leaves for breadOr lettuce leaves, but red cabbage is stronger. You can make a sandwich (or agrain-free wrap) of virtually any meat you like- deli turkey, real turkey, chicken,

even a hamburger- by wrapping it in a big hard leaf of cabbage or an outer leaf of

lettuce. Try some chicken with a few avocado slices, or some beef with tomato. Con-

sider using this tip in conjunction with Bring your own!

37Get a coffee grinder and use it for axseeds

This is just an all-around great health tip in general, but can be especially useful tolow-carbers for the following reason: axseeds (as opposed to axseed oil) are a

signicant source of ber, which is not only protective of things like colon cancer, but

is also demonstrably related to weight loss. Fiber blunts blood sugar response, and

also adds to a feeling of fullness. At least a dozen clinical studies demonstrate the

association of ber with weight loss. In addition, axseeds are one of the best sourc-

es of the omega-3 fat ALA (alpha-linoleic acid) which has documented heart protec-


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tive effects as well as being anti-inammatory. Inammatory chemicals (cytokines)

are produced, among other places, in the fat cells, so if youre very heavy youre

also likely to be very inammatory. All in all, freshly ground axseeds are a terric

addition to your program. I like Barleans Forti-Flax which is available at most health

food stores and groceries.

38 Sardines: The health food in a canYou simply cannot beat sardines as a quick, easy, inexpensive source of rst classprotein and omega-3 fats. I learned the usefulness of sardines as a fast and easy

pick-me-up when I was traveling in Florida with the famous New York nutritionist

Oz Garcia, giving seminars. We had a brutal schedule and almost no time in be-

tween to grab anything to eat while traveling from place to place. Whenever Oz felt

his blood sugar dropping or his energy agging he would stop and run into the near-

est convenience store or bodega and grab. a can of sardines! I learned rst-

hand how energizing and satisfying this food can be, right out of the can! If your par-

ticular low-carb program permits it, eat them with some low-carb, low-sugar crackers

like Wasa bread. And if youre in somewhat more relaxed circumstances than we

were, sardines over any kind of green salad makes the perfect low-carb meal. The

best kind (if you can nd them) are packed in sardine oil. Do not get the kind in soy-

bean or cottonseed oils as these are way to high in inammatory omega-6s.

39 When eating out, send back the breadDont even let the waiter put it down. If it sits there, two things can happen to it- youcan eat it, or you can not eat it. If you send it back, you eliminate the rst choice.

40 Almonds- portion outNuts are a great addition to this lifestyle- but they can also slow weight loss be-


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cause they are so easy to overeat and they are so high in calories. If youre going

to eat them during the weight loss phase of your program, portion them out. Fifteen

almonds is a portion. If you buy those big convenience bags, dont take them with

you to snack out ofportion out your serving, put it in a little baggie, and put the

rest away.

41 Craving sugar? Try sauted almondsHeres a neat treat thatll satisfy a craving for dessert: sautee some raw almondsin butter, or bake them and melt a little butter on top. Use a little sea salt if you like.

Remember to watch the portion size (see above).

42 Try this super craving busterMix together one tablespoon each of sesame tahini and organic soy miso and use it

as a spread on celery, lettuce or even low-carb crackers like Wasa. Itll satisfy crav-ings and help reduce mineral deciencies.

43 Or crave-bust with this amino acidA tablespoon of powdered glutamine, an amino acid, sweetened with Xylitol anddissolved in a tablespoon or two of heavy cream (or half and half) will disarm even

the most demanding sugar craving.

Thats how Atkins himself used glutamine to quench cravings in his clinical practice.The immediate desire to eat something sweet will pass, he said. For a reference

attesting to its efciency, ask any of the eight thousand Atkins Center patients for

whom I have prescribed it!

Powdered glutamine can be used right out of the jar with nothing but water. Its got


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a long and noble history of being used to combat cravings for both sugar and alcohol

(the two are more than a little connected!) Glutamine is an alternate source of glu-

cose available to the brain, plus it has the added advantage of getting there quickly!

You can open a capsule and put it under your tongue and youll feel the crave-reduc-

ing effect within minutes. Or better yet, put a heaping spoonful in water.

For more about glutamine and its amazing ability to help with cravings for bothsugar and alcohol, please see the glutamine entry in my book, The Most Effective

Natural Cures on Earth: What Treatments Work and Why (FairWinds Press, 2008)

44 Do damage control with pasta: Heres howYou dont have to give up pasta forever, especially once youre at your goal weight,though I dont think its such a bad idea if you do. But if you must have it, at least

lower the glycemic load signicantly by cooking it al dente. The less time you boil it,

the more the long chains of starch molecules in the pasta remain closely packed,

making it difcult for enzymes to break them down and thus lowering the impact the

pasta has on your blood sugar.

45 Heres a way to become a Vegetable Loverinstantly

Even the most ardent anti-vegetable person is won over by a plate of roasted veg-etables. Take a bunch of veggies- all kinds of peppers and root vegetables like car-

rots, parsnips, beets, onions respond best to this method- cut them up arrange themin a roasting pan. Drizzle with olive oil and put em in the oven for 30 or 40 minutes.

The roasting brings out sweetness and avor you never knew existed.


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Why this happens is the subject of much debate, and there are many interestingtheories which are beyond the scope of this special report. The fact is that it does

happen. Diet soda doesnt do you any good on any level. Not only that, the evi-

dence points to the fact that it doesnt help you lose weight.

48 Watch those legal dessertsJust because something is low carb does not mean it is no calorie and denitelydoes not mean you can eat unlimited amounts of it. Dont make the same mistake

the low-fat people did when they consumed massive amounts of junk food think-

ing it was perfectly OK because it was low-fat. There are plenty of delicious low-carb

desserts, and its nice to be able to have them once in a while, but if they trigger eat-

ing binges then step away from the dessert! Its also not a good thing if they start to

replace real food on a regular basis. (The same problem with low-carb bars).

49 If you need dessert, ask for cheese andberries, or berries and creamDr. Jack Goldberg recommends this one, and adds that you can sweeten with theno-calorie sweetener on the table if you like. (If it ts into your program and doesnt

trigger cravings you can always try Xylitol (available at most health food grocieries

and also on my website, www.jonnybowden.com) Xyltiol at least has some health

benets, and has a very low glycemic load.

50 Keep a JournalVirtually all of the successful low-carbers I interviewed for my book, Living theLow Carb Life routinely kept food diaries, and journaling is one of four key behav-


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iors consistently cited as a winning strategy by people who were successful in los-

ing weight (at least 30 pounds kept off for at least one year) in the National Weight

Control Registry. Its also probably the one technique that every specialist- no matter

where they stand on the dieting spectrum- recommends. In my own Shape Up

program which ran successfully on i-Village.com for over ve years, the journal was

essential. Heres why:

a.You cant change something unless you know what it is youre changing- keepingrecords of what youre eating allow you to see whats working and whats not.

b.The journal (or food diary) allows you to track changes in your eating behavior

against changes in your weight (and energy, and mood, and sleep) and helps youto draw connections.

c.Writing in a food journal causes you to be aware of what youre eating, which inturn keeps you rigorously honest.

In addition, for those who are so inclined, the journal can also be a terric tool forself-discovery, and has been for many great artists throughout time. You can add

recollections of the days events, as well as notations about your feelings, your

moods, your resentments, your anxieties and your joys. But dont feel you have to-

all you really need to do to make this work from a weight loss perspective is to keep

a record of what you eat and drink. Every single day. You dont have to do it forever,

but the more you do it the more successful you are likely to be.

Bonus points: Dr. Deirdre Barrett, a Harvard psychologist and weight loss expertand author of the excellent book, Waistland, strongly recommends that you add

one more component to your food journal- a record of your thoughts about food.

Nothing increases mindfulness and shows up false beliefs like writing them down.

Some faulty thinking becomes transparent to the client just by writing it down, says

Dr. Barrett. For instance, if every time someone goes to get coffee at a donut shop,

they end up with at least one donut, or if reasoning that they can eat a large lunchas long as they eat a small supper never actually results in the latter. Writing down

your thoughts about food and your eating patterns helps to shine a light on some of

the most insidious (and destructive) patterns that are often hidden from conscious-

ness.


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51 Visit a support community on-lineOne of the best things about the internet is the way it has allowed people withsimilar interests to form long-distance communities of support and information shar-

ing. Wherever you are on your weight loss journey youll nd bulletin boards with

posts from people just like you (no matter what level youre at, no matter what your

particular interest or concern, no matter how much weight you have to lose, no mat-

ter what your age or how sophisticated or unsophisticated you are about this stuff).

If you dont like the rst one you go to, just pick another- eventually youll nd one

where you feel at home.

52 Expect Stalls and PlateausThere is no one on the planet who has lost weight who hasnt experienced stalls,plateaus or both. Theyre a natural part of weight loss. Think of them as your bodys

way of catching up with the changes youre introducing to your lifestyle. Kind of likea reset of the thermostat.

They can occur for a million different reasons but the important point is that theydo and will occur, and you will be better off if you know that going into it so that you

dont get thrown when they do. If youre going on a cross country hike, its better

to expect rain and take along a raincoat than to be ill-prepared and have to turn

around. Expect plateaus and they wont throw you as much.

53 Find a Diet BuddyThis works for both exercise and dieting. It may even be the secret behind the suc-cess of personal training. If you have a commitment to do something that involves

another person, you are far more likely to actually do it. A diet buddy is like your com-


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mitted listener. By stating your goals-- saying out loud to another person what youre

going to eat, do or accomplish today (or this week, or whenever)-- you are giving

your word a much greater reality than it might have if all you did was make a vague

promise to yourself. And with the omnipresence of the internet, there is no longer

any reason not to take advantage of this secret dieting weapon. You can nd a diet

buddy anywhere- he or she can even be a virtual buddy- and you can set up the

ground rules to include check-ins as frequently as you both need them to be.

Speaking aloud your goals, and stating your commitments to another person helpsyou make them real. Plus you get to be accountable (and you get to give your buddy

the same gift). Theres strength in numbers (even when- or maybe even especiallywhen- the number is two!)

54 Dont get too tired, angry, hungry, lonelyor bored.

Theres an old New Yorker cartoon that shows a person eating a pint of ice creamand saying to her friend, Im not overeating. Im self-medicating! Emotional eating

is a huge factor in weight gain, as most people know.

In many ways, it is virtually impossible to separate the emotional component fromthe physiological components. All of the above states of being- anger, lack of sleep,

hunger, loneliness and boredom, not to mention anxiety, fear, nervousness and

stress- have been known to trigger overeating, nervous eating, comfort eating or

binge eating. The best cure in this case is a healthy dose of prevention.

55 Treat yourself to a non-food treatRemember, changing your lifestyle is about breaking some old habits and replacingthem with more empowering ones. And one of the habits of thinking most in need


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of overhaul is the one that tells you that food is your only reward and comfort. That

doesnt mean there wont be a place in your life for comfort food or recreational eat-

ing. But you need to increase your repertoire of things that make you feel good!

So start looking for other things that make you feel good besides food, and start nd-ing time to do them! Give them to yourself as a reward, either for reaching a weight

loss goal, or just for the hell of it. (Back when I was in private practice, I had one

client who cut out a picture of the Armani suit he was going to buy when his waist got

down to a 34, and put it up on his refrigerator). It might be a trip to a day spa, a mani-

cure, some time on the golf course, reading a beach novel or going to a museum.

Think outside the box. Best yet- take a tip from Julia Camerons The Artists Wayand make a play date with yourself. Just you, doing whatever you want, no agenda,

no greater purpose than to have fun. It doesnt have to be an all-day deal.

It would be really great if you could come up with a number of little things you coulddo that dont take a lot of time and that can be incorporated into your daily life- like

a bath or some time meditating or even listening to one absolutely great song from

the disco era, or reading People magazine. Whatever. When you feel the need to

compulsively dig into the cookie jar, start to train yourself to substitute one of these

non-food treats. Youll be conditioning a new repertoire of behaviors that has nothing

to do with food.

56 Focus on the weight you have lost and keptoff- and remember the Bowden Equation

Focusing on the weight you have lost is a gem of a tip and doesnt get nearly the

play it deserves. I cant tell you the number of times I have seen a weight loss effortbite the dust because the person continued to focus on how far she had to go rather

than how far shed come. Many studies have shown that weight loss expectations

are greatly out of sync with what can realistically be attained. For example, most

obesity programs consider the loss of 10 percent of original body weight a success,

but when clients who are entering the program are asked what they think would be

a successful outcome, they typically say that anything less than 25 percent would be

a failure. This does not mean you should set your sights low- not at all. But if youre


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expecting to lose seven pounds a week, consistently, you are going to be very very

disappointed, and if you are disappointed you are going to feel like you failed, and if

you feel like youre failing youre much more likely to give up.

Heres my famous Bowden Equation which seems to sum the whole thing up: dis-appointment equals the difference between expectation and reality. If you focus on

the weight you have lost so far- even if its a pound or two- you will be way better off

in the long run, and much more likely to keep going. Even better- focus on non-scale

related benets, such as how you feel, lack of bloat, increased energy, well-being,

lack of headaches, no more brain fog, or best of all lost inches and a changing

shape. Remember, you lose weight exactly the same way you put it onone poundat a time.

57 If you get stuck, do something differentWhile stalls and plateaus are to be expected, they can be very frustrating. You mayneed to do something counterintuitive to start weight loss back up again. Some peo-

ple have found that strangely enough, adding more carbs gets things going again.

Or try the fat fast outlined in Atkins, or an all-meat day. Or a raw food detox. Try

juicing on vegetables for a day or so or a day of just vegetables and some low-glyce-

mic fruit like grapefruit, apples, cherries and berries. Or just try the opposite of what

you have been doing. None of these techniques will hurt- the fruit and vegetable one

will probably do a lot of good- and any one of them may push you off a stall.

58Take the word cheating out of your

vocabulary

Cheating implies lying or dishonesty. Its much more empowering to think about thelow-carb lifestyle in terms of being strict or not so strict. You may have some days

when you are not so strict. More than one very successful low-carber told me he

would occasionally have days when he just had to have pizza, so he did. Then hed

get back on the strict track at the next meal. Usually he didnt lose much momen-


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tum, and over time, the occasional lapse became meaningless. These people still

lost a ton of weight over time, just by being strict more often than they were not so

strict.

In a perfect world, Im not a huge fan of this technique for a number of reasons.One, when youre insulin resistant and cant process carbs (or sugar) well, you dont

need to challenge your metabolism with the one thing it doesnt need. Two, its easy

to start thinking in terms of food treats when the goal is to stop thinking of junk

food as a treat and rather as a cofn nail. Three, since sugar is addictive for many

people, theres always the danger of a little turning into a lot. Carb addicts- like

all addicts- dont really process the term moderation very well. That said, this isnta perfect world, and if you really need a slice of pizza, then have it- just dont call

it cheating. Do it consciously and mindfully, enjoy it for what its worth and then get

back on the wagon!

59 Look in the mirror and talk to yourselfAnd if you still see it as cheating.Dont be angry with yourself. Try to learn fromthe experience. Just look yourself in the mirror and say the following to your im-

age, in a loud voice so you can really hear yourself: Are you serious about losing

weight? Then I dont want this to happen again. You are not a child. Grow up and

take responsibility for yourself. There was no reason to eat that unhealthy junk. Its

tough love, but who better to give it to you but yourself?

60And nally, if you fall off the wagon.

Dont let it be a big deal. Acknowledge that it happened, and just get back on, be-ginning with the very next meal.


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Dr. Jonny BowdenJonny Bowden, PhD, CNS is a board-certied nutrition specialist with a Mastersdegree in psychology and a nationally known expert on weight loss, nutrition and

health. A motivational speaker and former personal trainer with six national certica-

tions, Dr. Bowden was the acclaimed Weight Loss Coach on iVillage for 12 years,

and is now a contributing health writer for America Online.

His book Living the Low-Carb Life: Choosing the Diet thats Right for You fromAtkins to Zone won Consumer Nutrition Book of the Year from the Carbohydrate

Awareness Council, and has over 100,000 in print. His recent book, The 150

Healthiest Foods on Earth: The surprising truth about what to eat has been an

Amazon best-seller for over a year, and has been endorsed by a virtual whos who

in the world of integrative medicine and nutrition including Dr. Christiane Northrup,

Dr. Barry Sears (who calls him one of the best) and Dr. Ann Louise Gittleman, (who

calls him the personal health coach I would want in my corner no matter what). His

latest book, The Most Effective Natural Cures on Earth: What Treatments Work and

Why has garnered praise from two dozen major gures in complementary medicineand nutritionDr. Mehmet Oz says I am always referring to it.

He has been featured in The New York Times, The New York Post, Bottom LineHealth, Chicago Sun Times, Chicago Tribune, Time Magazine, GQ, Muscle and

Fitness, Cosmopolitan, Oxygen, Seventeen, MSNBC Online, MSN Online, The

National Star, Self, Fitness, Family Circle, Marie Claire, Allure, Mens Health, Ladies

Home Journal, Walking, Prevention, Personal Trainer Magazine, Women Sports and

Fitness , Total Health, Womans World, Weight Watchers , In Style, Shape and has

appeared on Fox News, CNN, MSNBC, ABC, NBC and CBS as an expert on nutri-

tion, weight loss and tness.

His DVD The Truth About Weight Loss as well as his popular, motivationalCDs and all the supplements recommended in his books can be found at

wwwJonnyBowden.com.

50 fantastic ways

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