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There’s no time like the present to get started. The essential first step, of course, is to stock up on Chitosan. It is available in almost any good health food store, and through a number of mail order companies.

The second step is to stock your kitchen with healthful foods. Here’s a list of some foods to keep in your kitchen and use often:

♦ Fruits—apples, oranges, grapefruit, kiwis, bananas, pears, peaches, nectarines.

♦ Cereals—Shredded Wheat, Grape Nuts, rolled oats, oat bran, bran flakes.

♦ Dairy Products—skim (nonfat) milk, eggs (use only the whites), nonfat yogurt, farmer’s

cheese, pot cheese, hoop cheese, nonfat buttermilk, nonfat cottage cheese, freshly grated

parmesan cheese.

♦ Grains—barley, brown rice, wild rice, popcorn (nonfat, unsalted), rye flour, buckwheat

(kasha), polenta, couscous.

♦ Peas, Beans, and Lentils—lima beans, pinto beans, black beans, peas, lentils, garbanzo

beans, great northern white beans, navy beans.

♦ Vegetables—broccoli, brussels sprouts, cabbage, cauliflower, spinach, green peppers, red

peppers, mushrooms, onions, tomatoes, romaine lettuce, soybeans (in the pod), radishes,

eggplant, carrots, celery, parsley, zucchini, potatoes, sweet potatoes, turnips, asparagus,

cucumbers, fresh ginger, beets. If you must use canned vegetables, purchase unsalted

varieties.

♦ Pasta—whole wheat lasagna noodles, spinach pasta, whole wheat spaghetti, whole

wheat macaroni, egg-free noodles.

♦ Bread—whole wheat bread, rolls, and pita bread,

Happy—and healthful—eating!

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Back in the 1960s, the older 4 of my 7 children used to love to go with me to the Los Angeles Athletic Club. There, in the weight room, were several of what my kids called the “jiggle” machines. They’d wrap the wide belts around their waists, lean back, hit the switch, and jiggle away. My son Barry especially liked to sing while in the machine because all the shaking filled his voice with vibrato. These machines are fun, and may even be relaxing to some people, but they didn’t help anyone to lose weight. Unfortunately, you can’t jiggle away the pounds. You have to decrease your caloric intake and step up your energy expenditure to do that.

Hormones-Most hormones, including estrogen, progesterone, and testosterone, do not help you lose weight. Instead, they can actually cause you to gain weight. Human growth hormone (HGH) will reduce body fat and increase lean body muscle, but will not reduce overall body weight. These hormones have special uses and shouldn’t be utilized for weight loss.

Like the Body Type Diet, the Carbohydrate Craver’s Diet seems to be continually in circulation, and revised versions with new names and slightly different rules regularly surface. Plenty of carbohydrates are allocated for each meal, and often carbohydrate-laden snacks are encouraged between meals. Why so many carbohydrates? Because, say the authors of these diets, the human brain craves carbos. If we don’t eat enough carbohydrates we’ll be driven to overeat, so it’s best to satisfy the natural cravings and quell the wild desire to eat other foods. You can lose weight on some versions of this diet, because they’re typically low calorie. But depending on the version, you may wind up with a nutritionally unbalanced regimen that has refined carbohydrates sending your blood sugar up and down like a roller coaster. Moreover, as with all other low-calorie diets, most people cannot stick to them—so, naturally, they don’t work. However, if you combine a nutritionally balanced, moderate-calorie diet with Chitosan, you will be able to lower your fat intake (and with it your calorie consumption) by enough to lose weight and keep it off.

We’ve all heard about diets that require you to eat only proteins and fats, with little or no carbohydrates, causing your body to burn its own fat for energy. Other frequently recommended diets ask you to eat only 1 or 2 kinds of food repeatedly. Of course, you are likely to lose weight as long as you can manage to stay with these diets. But you won’t be able to stay on them for very long. And a lot of the weight you lose will be water weight, quickly regained once you start eating normally again. (You can also lose a lot of essential minerals on these programs, leading to trouble.)

The Fat Blocker Program is a well-balanced program that offers all of the protein, carbohydrates, fat, vitamins, minerals, and phytochemicals that your body needs. And it’s got plenty of variety. The beacon in the distance is a very healthy, low-fat, low-calorie, nutritionally perfect diet. But, like so many guiding lights, it is there to show the way, not for every one of us to attain. Rather, with Chitosan helping us as needed year after year, we can follow an entirely reasonable, sensible diet.

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Jogging (a slow-paced run) and running are excellent ways to strengthen your heart and lungs, burn calories, increase muscle tone, and strengthen bones and joints while stepping up overall fitness. One of the most important keys to successful jogging or running is laying the proper groundwork. You need to build your body up gradually to the point where you can jog or run

at a comfortable pace for at least 30 minutes. Unless you’re already in great shape, or you have a true masochist’s desire for pain, don’t start by jogging for 30 minutes. Instead, work up to it. Like the song says, “Nice and easy does it every time!”

So before you begin to jog or run, lay the groundwork.

♦ Begin with a program of walking at a pace that’s slightly faster than a stroll. Do this at least

4 times a week for 45 minutes until you can do it easily.

♦ Then walk briskly for 30 to 45 minutes at a time, until you can also do that easily.

♦ Begin wogging. Walk briskly, then jog every third or fourth block.

♦ Step up your wogging. Work up to walking 1 block, jogging the next, and so forth.

♦ When jogging every other block becomes comfortable, begin to jog 2 blocks and walk 1,

adding more jogging until you are jogging all the time. Keep it at a comfortable pace; don’t

push too hard.

♦ Eventually, you may want to increase your pace and begin to run. Your body should be

your guide. Don’t overdo it.

When you’ve built up your endurance and wind, you should be able to jog 4-5 miles an hour (that’s a 12-15-minute-mile pace). If you run, you should be able to move along at a 7-10 miles-per-hour pace.

A reminder here. It is a great feeling to be in excellent shape, the sort of shape that lets you run for half an hour without being seriously tired or even out of breath. I recommend the feeling— and the activity—to everyone. But it is not essential to feel this good. You can lose weight, reduce your fat retention, and lower your cholesterol (although probably not quite as much without vigorous exercise) by doing a little exercise, eating a little less, and using Chitosan. However—and this is my key point—once you start out on my Fat Blocker Program, you will find that you want to exercise. So, all I’m really trying to persuade you to do is to get started. The more vigorous, ideal effort will follow naturally, whether you are pushing for it or not. In fact, it will probably happen sooner if you are not pushing.

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