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I'd thought I would never have the opportunity to take her to England because I was too old and my health was failing. Tears came to both of our eyes when I was able to show her the house where she was born in Watford, England. Now, at 80 years old, I continue to eat right, exercise, and enjoy my fam- ily and the companionship of my loyal dog, Kuno. of a low-carb lifestyle. The possible risk presented by an individual sweet- ener can be minimized by using it in moderation. Current evidence indicates that the use of sweeteners available to con- sumers in moderation is safe and not associated with any serious risks. It's important that the public have a choice of various nutritive and nonnutritive sweeteners, with safe and reasonable guidelines on how to use each type. As new sweeteners become available, they must undergo the same rig- orous testing as previously approved sweeteners, and research into the pos- sible risks of long-term uses of nutritive and nonnutritive sweeteners should be continued. Sweeteners Hot or iced caffelatte: Keep your drink sugar-free. If available, you may sweeten your latte with a shot of sugar-free syrup. Meat, poultry, and fish: Cook meat by grilling, broiling, baking, or stir-frying. Salad dressing: Use olive oil and vinegar. Olive oil is an excellent source of linoleic acid, an essential fatty acid. You may also use regular dressings such as ranch dressing, but check the carbohy- drate content on the label. Stay away from low-fat and no-fat dressings; they're loaded with sugar. Vegetables: You may melt a pat of real butter over your veggies. Do not use margarine because margarine contains partially hydro- genated vegetable oil, a source of unfavorable trans-fatty acids. Yogurt: Use yogurt sweetened with a sugar substitute. If you don't like artificial sweeteners, flavor half a cup of plain yogurt with vanilla extract and natural sweetener stevia or Splenda or your favorite sugar-free syrup flavor to taste. We've talked about the connection between the food you eat, your blood sugar levels, and the hormonal response to burn or store body fat. How does this work in the real world? Whether your goal is to reduce body fat, increase your mental and phys- ical productivity, or reduce your chances of illness, the Total Health pro- tein-rich, favorable-carbohydrate way of eating is for you. To get started on a protein-rich, favorable-carbohydrate way of eating, the first thing you have to do is figure out your daily protein requirement-in other words, how much protein your body needs on a daily basis. Remember, the Total Health plan is not a "high-protein" diet; it's a healthy way of eating based on your body's daily protein needs. Your daily protein requirement is determined by your percentage of lean body mass multiplied by your ideal percentage body fat. "Lean body mass" refers to the percentage of your body that isn't fat. This is basically your bone and muscle weight.