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The perfect diet should be combined with a healthy weight management or activity program. Weight management may conjure up that dreaded exercise word. And exercise to some means pushing the body beyond limits, experiencing painful in joints, muscles, bones everywhere. No pain no gain, right? Wrong. Instead, replace the word exercise with activity and incorporate this in your daily routine. And a general rule of thumb for guidelines about activity would be to strive for a minimum of 30 minutes for adults or 60 minutes for children of moderate physical activity daily.

Individual activity goals depend upon each person's health and weight goals and issues. Begin by checking with your medical advisor or healthcare physician to get a green light on which activities would be suitable for you, what your target weight range should be and a strategic plan to improve your health.

In a nutshell, during activities, calories are burned, pounds are shed in the long run. And the number of calories burned depends upon the duration and intensity or the activity. Slow and steady is the rule of thumb. And note daily progress. For those who have never been very active at all, it may be advisable to begin slow like with walking 10 minutes each day, gradually building up time and distance with increased brisk pacing. Even if you can't get out to walk, bike or swim, take stairs instead of elevators and escalators. Clean your house. Clean your car. Wash windows. Wash your dog. Check out exercise videos, cassettes and workout books from the public library and put some of their ideas into action. Check out your local fitness centers, YMCA, community center, too, for ideas. Partner up with a neighbor to walk or join a community volleyball team. There are unlimited ways to be active and enjoy life at the same time without using painful weight loss strategies.

Nutrition & Dietary Basics

Overall Food Health Values

A-Z Common Health Disorders & Their Dietary Solutions

(arthritis, asthma, cancer, diabetes, jet lag, leg cramps, migraines, MS, more…)

Subscriber Programs (Weight Watchers, Jenny Craig, S. Beach online, etc.)

Organizations (TOPS, OA, etc.)

Cooking Tips

Convenience Food Tips

Social Eating and Traveling Tips





Fort Madison, IA 52627

What I Read

Books by

Lyle McDonald

The Protein Book, The Protein Book is a comprehensive look at the issue of protein intake for both strength/power and endurance athletes. Coaches looking for the latest scientific developments in terms of optimizing protein nutrition for their athletes as

A Guide to Flexible Dieting is a look at some of the psychological and physiological reasons why diets so often fail. Among these is the research demonstrated fact that individuals who are too rigid in their approach to dieting (e.g. expecting complete un

The Rapid Fat Loss Handbook offers a scientifically based approach to quick weight and fat loss. Recognizing that people need or simply want to lose weight and fat rapidly, I set out to develop the safest, most effective way of accomplishing that goal.

The problem of stubborn body fat (typically the abdominals/low back for men and hips and thighs for women) is one that lean dieters have been trying to deal with for decades. Various simple explanations (typically involving estrogen) have been offered but

When trying to diet to extremely low levels of body fat, muscle mass and performance loss, crashing hormones, runaway hunger and others are perennial difficulties that the non-genetic elite (or natural) dieter has to face.

Very low-carbohydrate (aka ketogenic) diets such as The Atkins Diet, Protein Power and The South Beach Diet have come and gone repeatedly over the years and there is currently great research and real-world interest in their effects. Unfortunately, altoget

Downloadable Ebooks (pdfs)

7 Minute Muscle
by Jon Benson
The fastest muscle-building and fat-burning workout ever! < Click Here

The Every Other Day Diet
by Jon Benson with Holly Rigsby
A diet anyone can stick to while enjoying the foods you love! < Click Here

Fit Over 40 by Jon Benson and Tom Venuto, CSCS
52 role models age 40-80 prove you can be fit and healthy at any age! < click here

Glycemic Index Click Here! The Low GI Diet Breakthrough provides the best information for those looking to lose weight with the low gi diet.

Burn The Fat Feed The Muscle.
Diet & Weight Loss Secrets of Bodybuilders and Fitness Models: #1 Best Selling Diet & Fitness E-Book In Internet History!

The Negative Calorie Diet (tm)
The Negative Calorie Diet weight loss eBook (Win95/98/Me2000/Xp/Nt and Mac)

Weight Loss By The Numbers.

How I Lost 28 Pounds & 3 Pants Sizes in 3 Weeks!

Fit Over 40.

Amazing inspirational anti-aging, health and weight loss e-book for the over 40 crowd.

Muscle Building And Fat Loss Program.

Build muscle and shed fat with tips from trainer and bodybuilder Shawn LeBrun.

A Physician's Weight-Loss Secret.

Drug-Free Weight-loss Prescription - No-Starving. No calorie counting. Effective, Safe. 14 years proven Results.

WeightLoss eBook :Negative Calorie Foods.

Popular Weight loss Program. 3 Diet Plans, 150 recipes with negative calorie foods! Pictures of Negative Calorie Foods.

Innovative weight training eBooks, covering rapid fat loss, muscle building, unique new exercises and powerful training programs.

Acid-Alkaline Diet Simplified!
Achieve permanent weight loss, experience vibrant health, and reverse the aging process with this complete home study course.
Ultimate Weight Loss Revealed!

New weight loss program shows how anyone can lose weight with this proven plan.

 All Star Secrets To Maximum Fat Loss.
Learn How To Burn More Fat And Build More Muscle In The Next 30 Days Than Most People Do In 90 Days Or Even 6 Months! Weight Loss eBook.
This eBook has helped thousands.

Foolproof 30 Day Diet.

The Fastest Way To Lose Weight - Guaranteed!

Maximum Fitness By Gary Matthews.

Home of the World's Most Effective 20 Minute Programs for Total Fat Loss or Muscle Gain.

Christian Weight Loss.
Helping Christians lose weight when diets don't work for them.

Fat Loss, Muscle Gain, Bodyweight workouts.

The Low Gi Diet Breakthrough.

Powerful weight loss and dieting secrets based on scientifically proven principles of the low gi diet.

Sandbag Strength.
Hot selling fitness program for athletes, weight loss and strength training.

Practical Weight Loss.

The Only Healthy Way To Lose Weight Permanently!

FreshStart Stop Smoking / Lose Weight.

Fresh Start offers quitting, dieting, health and exercise help.

Melt The Fat.

A Step-by-Step Guide: How to Melt the Fat - A Life Changing eBook That Shows You How to Exercise and Eat to Drop the Weight.

Lillie's Souper Weight Loss Plan.
Quickly Lose 11 - 45 lbs. No Dieting, No Hunger, No Pills, No Drugs!

RawReform-The Natural Way To Weight Loss.

Motivational e-books on the raw food lifestyle for weight loss. Author lost over 150lbs by going raw.

Dumbbell Routines & Exercises.

Dumbbell Exercises and Lifting Routines To Help You Gain More Muscle, Lose Weight, or Just Get Yourself in Better Physical Shape.

Get Slim While You Sleep.
Brand New Technology For Fast & Permanent Weight Loss.

Vegetarian Diet Info.

Diet and Weight Loss Advice for Vegetarians.

The Ultimate Fat Burning Diet Primer.
Lose weight without starving! 100% satisfaction guarantee!

FreshStart Online Weight Loss Hypnosis.
This Program Ensures You Stick To Any Diet - Amazing!

Eating In Freedom! Overcome Overeating!
Learn how to fight cravings. Lose weight through self-encouragement, overcome obsessive thinking and rebuild self-discipline!

Fastest Way To Permanent Weight Loss.

Superb Program For Quick And Permanent Weight Loss I Lost 14 Pounds In One Week. You Can Too!

Weight Loss God's Way.
7-week weight loss program based both in scripture and clinical research.

The Fitness Site - Fat To Fit.

Showing you how to lose weight fast and get fit for life!

Lose Weight - 6 Week Body Makeover.

Creative Cooking & Recipes for use with the 6 Week Body Makeover. Now lose weight faster & healthier than ever before!

The Grape Cure.

Lose weight, feel great, and maybe even heal what ails you with the Grape Cure.

The One Low-Carb Diet That Always Works.

eBook which allows people to cut corners while losing weight very quickly.

Negative Calorie Weight Loss Solution.

With DietSol, lose the weight safely, easily and keep it off permanently!

1001 Beauty Tips, Secrets And Techniques.

Homemade beauty tips, beauty secrets, acne treatments, bath salt recipes, natural beauty, weight loss tips, smoothie recipes.

No-Effort Weight Loss Through Hypnosis.

Yoga Weight Loss Secrets.
Natural, sustained weight loss based on yoga, meditation and vegetarian diet. eBook with complete instructions.

The Super Fast Diet.
Lose Weight Faster Than Fasting and Keep It Off For Good.

HypnoSoft *Custom* Self Hypnosis Mp3.

Online hypnosis software to create a custom self hypnosis mp3. 40 topics and/or any custom topic. Weight Loss to Smoking.

Weight Lifting For Absolute Beginners.
Weight lifting exercise program for the absolute beginner.

Ketosis Plan - 30 Days To Weight Loss.
An incredible breakthrough in the Atkins diet allows dieters to lose much more much faster!

Gain Weight Now.

Learn how to go from skinny to sculpted in as little as 12 weeks!

Diet With An Attitude.

Cop an Attitude & Lose Weight By Using Your Mental Powers to Control Your Body.

Get Thin For Life.

The simple, effective system based on the only weight loss principles that have ever worked. Not fancy marketing, just results.
Fast, Healthy Weight Loss.
eBook on Fast, Healthy Weight Loss by exercise Physiologist, Greg Landry.

My Low Carb Success.
Lose weight the low carb way!

Scientific Weight Loss.

San Diego Microbiologist Cracks Metabolic Code! Reveals Super-Simple, Weight Loss Process-It Tricks Your Body Into Releasing Fat.

Lose Weight Now . . . Stay Slim Forever.

How to lose weight without diets, drugs, or surgery. eBook + free newsletter and teleclasses.

Ac Australian Diet.
Healthy Australian Weight Loss Diet.

The Guaranteed Weight Loss Diet.
Lose Up to 20 Pounds in 1 Month.

Superfast Weightloss For Women eBook.

Not losing weight fast enough? You must read this new e-book!

The New Charleston Program.

A complete weight-control system.

Weight Loss Secrets Of A Skinny Diva!
Unlike any other weight-loss program. Long-term, effective weight loss!

Weight Lifting Routine.
Weight Lifting Secrets Revealed eBook.

Extreme Fat Loss Secrets.

You will lose weight and fast! Proven, Guaranteed Weight Loss Secrets.
Save Time and $ Delightful weight loss motivational books an Cds for women make weight loss meetings a thing of the past.

Wow! Program For Weightloss.

Unique Christian-oriented weight loss program.

Lose Weight Without Dieting.
An easier way to lose weight. Learn the secrets of the masters!
Losing Weight For Life.
Lose Weight Fast and Safely!

E weight loss tips.
5000 year old proven weight loss secrets revealed.

Ten Steps To Losing Weight.
Get Rid of Your Old Self - Read how I lost 75 lbs, no gimmicks, no supplements & kept my weight off. You can too.

Fat Loss Tools.
Meal Calorie Planner, Goal Weight & Progrss Chart, Bmr, Fat Burning Zone, Excercise Log Worksheets.

Bare Minimum Training, Llc.
1 Weight Training Program & Total Fitness System - Fast Results!

Energize Your Life Using The Shock Diet.
Learn How to Lose Weight With Energy Generating Foods. 20 years proven Results.

Cease Your Struggle With Weight & Diets.

Reveals the truth about diets & why they don't work and how to be naturally healthy for life!

How To Run A Marathon Within Six Months.

How To Run A Marathon within Six Months and Lose over 47 Pounds Without being on a Diet, Weight Loss, Exercise, Running E-book.

The All You Can Eat Love Diet.

After diet and exercise, what else is there? Discover the hidden secret to long term weight loss that makes all the difference.

401 Diet, Health, And Wellness Tips.

Lose Weight and Look Great With My Step-By-Step Guide to Your Perfect Body.

New Weight Loss Solution.
Lose weights with no eating less, exercises or medicines.

The Ultimate Weight Loss & Fitness Bible.

Weight Loss Made Easy: Weight Loss, Diet & Fitness Secrets Of The Worlds Elite Fitness Pro's, Figure Models & Dieticians.

Quick And Easy Weight Loss Secrets.

Start losing weight instantly with this no-nonsense weight loss e-manual. No drugs, no starvation, and no supplements!

The Sensible Diet.

The Sensible Diet E-Book will help you lose weight and keep it off!

Life Changing Secretes.
How to better your life and loss weight.

Living In Harmony.

Lose Weight, Fat Loss.

Glycemic Superfoods.

Change from a 'dieting tryer' to a 'weight loss achiever' . This is your body's biological nutritional inheritance.

9 Weeks To Weight Loss eBook.

9 Weeks to Weight Loss eBook with or without Workbook.  

Ultimate Fitness Secrets Revealed.

Top Fitness Coach Reveals Best-Kept Health, Fitness, Weight Loss Secrets.

Cardiac Gym.

Weight loss/Health improvement.

Gluten Free Club Membership Site.

Private Membership For Gluten Free Diets & Celiacs.

Christian Weight Loss.

Helping Christians lose weight when diets don't work for them.

Top Quality, High Converting eBooks.

Earn excellent affiliate income: Pets, Diets, Selling, more.

Stop Cheating On Your Low Carb Diet!
Brand New Model Of Human Motivation Helps Dieters Stick To Their Diets!

Lose Weight Now . . . Stay Slim Forever.
How to lose weight without diets, drugs, or surgery. eBook + free newsletter and teleclasses.

How I Lost 80 Lbs E-Book.
An e-book account of how I easily lost 80 pounds in a matter of months without using any special diets or drugs.

Burn Fat - Diets That Work.
Dieting striped bare, No fancy meals, No expensive drugs. A diet that will work every day of your life.

Skinny Guy Secrets To Insane Muscle Gain.
161 Page No Nonsense Muscle Building E-Book. Includes Five 30 Day Mass Diets, 26-Week Program, Email Coaching And Much More.

Cease Your Struggle With Weight & Diets.

Reveals the truth about diets & why they don't work and how to be naturally healthy for life!

Firm And Flatten Your Abs.
Quickly shrink your waistline, lose body fat, eliminate low back pain and develop a stunning set of six pack abs.

500+ Healthy Chinese Recipes Cookbook.
Learn How to Cook Low Fat & Low Carb Chinese Food from Master Chef w/ 40 years of cooking experience!

Scarsdale Low-Carb Diet.

  This is the last diet you'll ever need! 100% Guaranteed! CB Only!

The Low Gi Diet Breakthrough.
Powerful weight loss and dieting secrets based on scientifically proven principles of the low gi diet.

Stop Cheating On Your Low Carb Diet!
Brand New Model Of Human Motivation Helps Dieters Stick To Their Diets!

The One Low-Carb Diet That Always Works.
eBook which allows people to cut corners while losing weight very quickly.

Why Do You Overeat? Get The Answer Now.
Lose up to 14lb in 5 days. No counting anything, no low anything, just lose those pounds easily and safely.

Low Carb Fat Burning Index.
Low-carb to low-fat rotation and fat fast low carb bootcamp. 92% success rate, life-long maintenance.

Variety Plus Low Carb Cookbook.

Healthy, easy to prepare, mouth-watering low carb recipes

My Low Carb Success.
Lose weight the low carb way! High converting affiliate program!

Get Motivated - 1300+ Low Carb Recipes.

Quick And Easy Mouthwatering Low Carb Recipes - Your Low Carb Best Friend.


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