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                       To Lose Weight

Most authorities on nutrition (university and clinic research scientists, nutritionists, physicians, and other legitimate health experts) are providing us with the best information on how to lose weight and enjoy good health.

Beware of authorities on nutrition who are biased, that is,
financed by the food industry. Of course they are going to tell you the products they are endorsing are as nourishing as mother's milk.

Some advertisers, distributors, and "food" manufacturers are attempting to deceive shoppers by providing misleading nutritional information.

Here are just a few examples; there are many more:

(1)  Yogurt is healthy.  But, most yogurt contains varying amounts of sugar, which is the single worst ingredient you can consume.

(2)  A product contains no sugar. However, some sugar substitutes (such as high fructose corn syrup, and chemical sweeteners) are even worse for us than sugar.   

(3)  A product is "fat free"---which can be true. But, other ingredients (chemicals) in that product are as unhealthy as trans-fat (the most dangerous fat). Whereas other fats are beneficial (fattening, but beneficial).

(4)  A product is "natural" or "all natural." These terms are meaningless and are used to deceive prospective buyers.

(5)  A product is low-calorie---which can be true, but the ingredients in that low-calorie product can be unhealthy and fattening.

(6)  In March, 2018 Dr. Oz had a food expert on his program who noted that a product labeled "Strawberry smoothie" contained no strawberries.

MORAL:  Some of the "food" items you are considering placing in your shopping cart are not what they seem to be. The people who manufacture, distribute, advertise, and sell the items available in your grocery store are very smart people. So you, the shopper, should understand the nutritional value---if any---of each item you are considering placing in your shopping cart.

Losing weight starts in your grocery store---but not in the cookie isle, not in the bakery department, not in the potato chip isle, not in the soda pop isle, and not in the deli department (lunch meat, also called "cold cuts").

Shoppers bent on serious weight loss visit the produce and fresh meat departments in their grocery stores---where weight loss and good health begin.

Fresh and frozen poultry are also excellent, provided the chickens are not "factory farmed." (In "factory farming," also called "CFO" which means "confined feeding operations,"
chickens are raised close together in confined areas with no way for the chickens to freely move about. This is to increase growth and reduce the time and expense needed to bring chickens to market.)

Fresh and frozen fish are also excellent main course meals, provided the fish are labeled "wild caught," not labeled "farm raised." The authorities tell us to avoid "farm raised" fish because the food they are given is inferior to the natural food consumed by fish in open waters.

On the internet "naturalhealers" quote the ancient Greek physician Hippocrates (cir. 400 B.C.), called the "Father of Medicine," who said "Let thy food be thy medicine and thy medicine be thy food." Think about that: Over 2,000 years ago Hippocrates knew what we are now learning---that good food is the best medicine!

The following information will make you a slimmer, healthier shopper---and that's worth more than having a billion dollars.

           * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

To lose weight the first and most important step is to stop or limit your use of sugar, soda pop, and processed foods
because they cause weight gain, and are also unhealthy.  

         (1)   Sugar in all forms including table sugar,
                     brown sugar,  HFCS (high fructose corn
                     syrup), corn syrup, molasses, maple
                     syrup, agave nectar, and all artificial
                     sweeteners such as Saccharin (Sweet 'N
                     Low), Aspartame (Nutrasweet), and
                        Sucralose (Splenda) to name the  
                     chemicals sweeteners. It is now a proven
                     scientific fact that all natural and
                     artificial sweeteners are the most fatten-
                     ing, dangerous, and disease-causing
                     products you can consume---make no
                     mistake about that!
          (2)   Soda pop, including low-calorie, diet,and
                     artificially-sweetened soda pop (and all
                        natural and artificially-sweetened 
                     beverages such as Kool-Aid, Lemonade,
                     Punch, and Orangeade).

          (3)   Processed  Foods such as hot dogs,
                     sausages, and lunch meat (cold cuts)
                     including bologna, salami, head cheese,
                     souse, pepper loaf, pimento loaf, dutch
                     loaf, summer sausage, liverwurst, and
                     olive loaf to name a few lunch meats.

Processed foods such as hot dogs, sausages, and lunch meat are not as healthy as fresh meat because they contain chemical preservatives to prolong their shelf life, maintain the red color of fresh meat, and prevent botulism.
On his TV program (Dec. 13, 2013) Dr. Oz explained that prepackaged
meat such as wieners, bacon and lunch meat that contain nitrites or
nitrates (preservatives) that may cause cancer in internal organs.

"Heavy consumption of hot dogs, sausages and luncheon meats, along with other processed foods," was associated with the greatest
risk of pancreatic cancer in a large, multi-ethnic study reported at the 96th annual meeting of the American Association for Cancer Research.
The Organic Consumers Association reported a similar study conducted at the University of Hawaii, that followed nearly 200,000 men and women for seven years. This study reported that "Consuming processed meats increases the risk of pancreatic cancer." The report continued: "People who consumed the most processed meats (hot dogs and sausages) showed a 67% increased risk of pancreatic cancer over those who consumed little or no meat products."

The recent results of the European Protective Investigation
into Nutrition and Cancer (EPIC) confirmed that "eating processed meat increases the risk of colorectal cancer." This
study involved a half million people all over Europe and looked at their eating/cooking habits. In the EPIC study it was clear that processed or preserved meat were linked to colon cancer. This large European study found that if a person ate an average of 2 ounces of processed meat per day (the content of a jumbo hot dog) they had a 50% greater chance of developing colorectal cancer than those who ate no processed meat.

The World Health Organization (WHO) is an agency of the United Nations (UN) that is concerned with international public health. It was established April 7, 1948 and is headquartered in Geneva, Switzerland. On Oct. 26, 2015 the WHO announced that processed meats cause colon cancer. Also, that excessive use of red meat (pork, ham [cured pork], and beef) may be a possible cause of colon cancer.

Naturally, vested interests (the processed and fresh meat industries) immediately disputed the claim of the WHO.
Remember how the tobacco industry once disputed the claim that smoking caused cancer? Remember how the soda pop industry disputed the claim that its products were fattening?
But "science marches on" and the truth is eventually revealed.

Dr. Joseph Mercola (, nationally-known authority
on health and nutrition, and a leading consumer advocate reported that "Eating a diet high in processed meats such as hot dogs, bacon, salami or sausage may substantially increase a man's risk of developing Type 2 diabetes. Those who ate processed meats two to four times per week had a 35% increased risk, and those who ate processed meats five times or more had almost a 50% increased risk of diabetes." Dr. Mercola tells us "The nitrates found in processed meats can be converted into nitrosamines, which are clearly associated with an increased risk of certain cancers."

Another warning about nitrosamines comes from Dr. Janet Starr Hull ( "When nitrite combines with compounds called secondary amines, it forms nitrosamines,
extremely powerful cancer-causing chemicals." Dr. Hull also notes that "Nitrite has long been suspected as being a cause of stomach cancer."

OTHER "processed" foods that should be avoided, or used as sparingly as possible, are: canned soup, stew, pasta, meat, and sausages; packaged dinners such as macaroni and cheese, and Ramen noodles; frozen dinners (frozen vegetables are OK); simple carbohydrates (listed on the "Good carbs" - "Bad carbs" page of this website); and all condiments including ketchup, mustard, sauces, mayonnaise, and salad dressings.

This reporter has on his desk a can of a well-known brand of "Spaghetti & Meatballs." This is not just a "can of Spaghetti & Meatballs"---it is a "processed" food. Here is a list of the ingredients in that can:


Note the label reads "MAY ALSO CONTAIN" and then goes on to list other ingredients. It would seem the canners don't know exactly what's in their can of "Spaghetti & Meatballs."

This means that after most of the meat has been removed by hand from a chicken, the carcass is then forced under pressure through a sieve-like device that separates the bone from any pieces of chicken still remaining on the carcass and turns them into a paste-like substance that is used in "processed" food such as this can of "Spaghetti & Meatballs."

Note the label lists "WHEAT GLUTEN" as one of the ingredients. This is a meat substitute made from wheat.

Nutritionists are continually advising us to "cook from scratch." This is a more time-consuming way of preparing meals, but remember this, the advantages of "cooking from scratch" are: 

(1) It is a less expensive way of preparing meals than using store-bought cans, boxes, jars, frozen dinners, or other "processed" foods. (2)
You know exactly what is in your cooking pot. (3) There is no artificial coloring in home-made dishes to change their appearance. (4)) There is no HFCS (high fructose corn syrup) in your cooking pot. (5) There are no chemical compounds such as potassium chloride, ammonium chloride, sodium phosphate, glyceryl monostearate, lactic acid, or mononitrate in your home-made dishes.

In an article on  The Evolution of Diet by Ann Gibbons (National Geographic, Sept. 2014) the author noted "It's this shift to processed foods, taking place all over the world, that's contributing to the rising epidemic of obesity and related diseases."

Time magazine, 2/9/15, reported "The less adulterated and
processed your diet is, the more nutrients and healthy fats, proteins and carbohydrates your body will get, and the less you'll have to worry about meeting specific guidelines or advice that may or may not be based on a solid body of evidence."

Dr. Joseph Mercola, op. cit., asks this question:  

           "Which Do You Choose---Food or
               Edible Manufactured Products?"

Dr. Mercola explains that "Our biology adapted to a diet of wild plants and animals---wild vegetables, berries, nuts, roots, and game, which were MUCH higher in nutrients than our foods today. Our hunter-gather ancestors consumed nearly 100 grams of fiber every day, compared to the eight to 15 grams now consumed by the average Westerner. Food can be medicine or poison...the processed foods found lining grocery store shelves are not the foods we were designed to eat. Ninety percent of the average American diet is fake food out of a box, can, jar, or tube."  

An example of "fake food" is described in Michael Moss' Salt Sugar fat - How the Food Giants Hooked Us (Random House, New York, 2013): The author described a "Pepperoni & Three Cheese Calzone" he purchased at his local grocery store. It "contained well over one hundred ingredients, including salt, sugar, and fat in several configurations along with six kinds
of cheese, from 'imitation mozzarella' to 'imitation
cheddar.' A single, eight-ounce calzone delivered 10 grams of saturated fat and 1,500 milligrams of sodium---close to my daily limit for each. It also has nearly six teaspoons of sugar, 600 calories, and, for the retailer's convenience, enough preservatives for a shelf life of 420 days." It would seem the calzone purchased by Mr. Moss was made by chemists, not cooks.

Sugar Dr. Joseph Mercola, op. cit., explains (6/12/15) that "Eating too much sugar causes over-growth of 'unfriendly' microorganisms, such as disease-causing bacteria, yeasts, fungi, and parasites. This is often the case if you suffer from irritable bowel syndrome, Candida, inflammatory bowel disease (Crohn's disease), H. pylori infection, periodontal disease, vaginal infections, or other common stomach or respiratory infections. A high-sugar diet is the most common culprit, as sugar is an incredibly efficient fertilizer for bad bacteria and yeast in your gut."

Dr. Mercola also noted (10/21/2015) "A study published in the Journal of the American Medical Association (JAMA) concluded
that 'most US adults consume more added sugar than is recommended for a healthy diet,' and there's a significant relationship between added sugar consumption and increased risk for cardiovascular disease mortality'."

A report on "Sugar Crush" in Family Circle magazine ( 2015) by science writer Melinda Wenner Moyer is frightening: Ms. Moyer notes that in one month the average American consumes "an entire 5-pound bag" of sugar. And, "many experts believe our love affair with the sweet stuff if fueling the country's rising
incidence of type 2 diabetes, obesity and heart disease."

Ms. Moyer notes that "added sugar has almost no nutritional value and your body doesn't need it" because the small amount of sugar our bodies require is produced by the liver.
Why, then, our craving for sugar? Ms. Moyer explains that "Part of the problem is that it makes us feel good."

"When you ingest sugar, it gives your body a sense of euphoria---it takes you to a happy place," explains Brooke Alpert, MS, RD, a nutritionist and co-author of The Sugar Detox.

Nicole Avena, Ph.D., Icahn School of Medicine neuroscientist and addiction researcher, and co-author of Why Diets notes that "Sugar makes us want to have more sugar, and that sets up a cascade of events that can lead to excess intake and weight gain over time."

Dr. Joseph Mercola, op. cit., in his July 16, newsletter
explains that "Refined sugar and processed foods are an important component of food addiction and your inability to follow a healthy diet."

In the news today (April 24, 2016) we learn that Papa John's Pizza is eliminating high-fructose corn syrup (HFCS) from its pizzas. The Mayo Clinic tells us HFCS is chemically similar to table sugar. And, as most people now know, sugar is the single most unhealthy and dangerous ingredient we can put into our bodies. QUESTION: Will Papa John's eliminate all other sugars, sugar substitutes, and artificial sweeteners from their pizzas---or will they simply use another form of sugar in their pizzas to take the place of HFCS?

This is what "Big Business" is doing to get
you hooked on their sugar-laden foods and beverages: (and your good health be damned)

"Big Business" (Which includes almost all of America's largest food and beverage companies: Kraft, General Mills, General Foods, Coca-Cola, Pepsi, Nabisco, Mars, Kellogg, Pillsbury, Cadbury, Hershey, Oscar Mayer, Frito-Lay---and their hundreds of overly-sugared, fattening, unhealthy processed foods that line grocery store isles)...

Engaged the "services" of Monell Chemical Senses Center
(founded in 1968), 3500 Market St., Philadelphia, PA 19104 to help them entice Americans to consume far more sugary products than you would ever imagine. And, apparently their plan is working because half of all adults are now considered overweight, and one-fourth are defined as "obese." And, years ago we rarely saw a "fat kid;" now, they are common.

Who or what is "Monell Chemical Senses Center?" For openers, they are one of the contributing factors in our current overweight problem.

Monell's website tells us they are "the world's only independent, non-profit scientific institute dedicated to basic research on taste and smell." Monell asks us to "DONATE NOW  Support for basic research allows Monell to provide the knowledge needed to understand and improve public health and quality of life (Ed. note: heh-heh)."

Wikipedia tells us the Monell "Institute is operated as a non-profit organization and receives funding from government (Ed. note: That's your money.) as well as from foundations and unrestricted corporate sponsorship (Ed. note: That's "Big Business"---and they are responsible for much of our frighten-
ing overweight problem).

Here's why:

The scientists at Monell state they conduct research on people 18 and older. In reality, they conduct research on the tastes of babies: An article on "The Science of Delicious" in National Geographic (Dec. 2015) shows a photo with a caption explaining "This ten-month-old boy has been subjected to encounter with broccoli at the Monell Chemical Senses Center in Philadephia."

Monell biologist Judy Mennella noted that "Children really live in a different sensory world. They prefer much higher levels of sweet and salt, and they are more sensitive to some bitters."

The purpose of some of Monell's research is to ascertain how much sugar to put in children's breakfast cereal in order to achieve what is known in the sugary-food industry as the "bliss point." That term indicates how much salt or sugar or fat---or combination thereof---makes a person happy while consuming a specific food or beverage.This is very important to food and beverage companies because it directly influences how many consumers---of all ages---become addicted to their products.

But, a more accurate description of the term "bliss point" would be "the exact amount, or combination, of salt, sugar or fat---based on Monell's very precise, scientific research--- to put in every 'food'  and 'beverage' product to induce consumers to crave that product regardless of how detrimental it is to their health."

Who supplies the giant food and beverage manufacturers with the ingredients that go into their many fattening and unhealthy products? Pulitzer Prize-winning investigative author Michael Moss, op. cit., explains that two firms, Cargill and Tate & Lyle, supply food and beverage manufacturers with "the ingredients that, more than any other, were directly responsible for the obesity epidemic.

"Together, the two suppliers had the salt, which was processed in dozens of ways to maximize the jolt that taste buds would feel with the very first bite; they had the fats, which delivered the biggest loads of calories and worked more subtly in inducing people to overeat; and they had sugar, whose raw power in exciting the brain made it perhaps the most formidable ingredient of all, dictating the formulations of products from one side of the grocery store to the other."

Moss notes that "Some of the largest companies are now using brain scans to study how we react neurologically to certain foods, especially to sugar. They've discovered that the brain lights up for sugar the same way it does for cocaine..."

One critic of the food and beverage industry is Walter Willett,
M.D., Dr. P.H., Fredrick John Stare Professor of Epidemiology
and Nutrition, and Chair of the Department of Nutrition at the Harvard School of Public Health, whom Michael Moss quotes as saying "The transition of food to being an industrial product has been a fundamental problem. First, the actual processing has stripped away the nutritional value of food. Most of the grains have been converted to starches. We have sugar in concentrated form, and many of the fats have been concentrated and then, worst of all, hydrogenated."

(Ed. note: Hydrogenation is a process first used by Crisco in 1912 to solidify cooking oil by adding hydrogen, thus prevent-
ing it from spoiling on grocers' shelves. The hydrogenation process creates trans-fats [trans-fatty acids]---the most fattening, unhealthy, and dangerous of all fats.)

Soda pop - is the single worst beverage you can drink because of its high sugar content, or chemical sweeteners.

4/22/2015 - Dr. Joseph Mercola, op.cit., noted that "Coca-
Cola and PepsiCo were going to remove a flame retardant chemical from their products."

This flame-retardant chemical is "brominated vegetable oil
(BVO)" which contains bromine. Dr. Mercola explains that
"Bromine is a toxic endocrine disruptor that can damage your thyroid and lead to cancer, infertility, schizophrenia, and many other serious diseases. BVO is banned across Europe and Japan, but in the US is still permitted...pending safety
studies---for the last 44 years!" by the US Food and Drug Administration (FDA).

Soda pop of all kinds, regular, diet, low calorie, no calorie, or artificially sweetened, and all other sugary drinks, are the least healthy beverages you can drink.
Never mind what the soda-pop manufactures are telling you about their low-calorie, no-
calorie, or diet "soft drinks."

It's NOT the calories we consume that count---
but the ingredients the calories come from. And, the ingredients in soda pop--sugar and artificial (chemical) sweeteners---are not only fattening, but unhealthy.

The cover of the Aug. 4 - Aug. 10, Bloomberg Businessweek showed a caricature of a bloated bottle of Coca-Cola, with a caption that read "Coke finally admits it has a fat
problem..."  The inside article notes "Americans may not have figured out the answer to the obesity epidemic, but for years they've pointed to Coca-Cola and other soda as one of the causes."

Time (Aug. 24, 2015) reports that "Faced with pressure from health experts, Americans are curbing their calories----includ-
ing from soda---for the first time in 40 years."

Dr. Marion Nestle, who holds a Ph.D. in Molecular Biology and a Master's Degree in Public Health, is the author of Soda Politics: Taking on Big Soda (and Winning). Dr. Nestle tells us
"The first thing you should do if you're trying to control your weight is stop drinking sugary beverages. They have calories. They don't have any nutrients. They really don't do anything for you, and the potential for doing harm is quite great.

"As the Center for Science in the Public Interest has put it for years, sodas are liquid candy. You wouldn't be eating candy all day long if you were worried about your health. You shouldn't
be drinking sugary drinks all day long either."

Dr. Nestle tells us about the practices soda pop bottlers have been using for years to get the public to drink their unhealthy, fattening, sugary beverages: They include paying educational institutions and business to put soda pop vending machines on their premises; conducting advertising campaigns to mislead the public into thinking that regardless of how little nutrition we get from drinking soda pop, exercise alone will solve the overweight problem; and paying a few unscrupulous scientists to discredit the now-proven fact that soda pop is not only harmless, but dangerous to our good health.

USDA (United States Department of Agriculture) Scientific
Report of the 2015 Dietary Guidelines Advisory Committee
tells us that "Replacing soft drinks and other sugar-sweetened beverages (including sports drinks) with non-fat
fluid milk would substantially reduce added sugars and empty calories and increase the intake of shortfall nutrients, including calcium, vitamin D, and magnesium."

The wisdom of our ancestors has taught us "You can't burn the candle at both ends." You have a choice: You can continue abusing your body by consuming foods and beverages that are known to be fattening and unhealthy---or you can lose weight by following the few guidelines noted on the first four pages of this website---but you can't do both and expect to look good again.

Since your good health is at stake here, you may want to spend about one-half hour of your time to find out why processed foods, all soda pop, and sugar and sweeteners of every kind are the primary cause of weight gain and other health problems. Just enter these three phrases, separately, in your browser:

                       (1) sugar in diet
                       (2) soda pop in diet
                       (3) processed foods

You will learn why consuming these items---even if you do not overeat---causes weight gain plus other health problems!

      Which foods then, are best for
      losing weight and better health?

The next section---Eat "Real Food"---explains which
foods help you lose weight and improve your health.

Weight Loss Bracelet

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