The bookstores are full of advice on diet and health. There seems to be no end to would-be health gurus who want to tell us how to get slimmer, more attractive, how to end pain, have more energy and especially...

How to end food cravings.

Everybody is selling something -- CDs of mood music and nature sounds to relieve stress and improve our sleep, thick volumes running hundreds of pages detailing advice on how to find self control to resist tempting foods, quizes, tests, personality inventories and workbooks, counseling sessions, online conference chats and discussions. Thousands of people making millions of dollars, a multi-billion dollar industry -- all aimed at changing our THINKING about food.

Frankly, as someone who has experienced a simple, free and workable solution to ending food cravings, nothing in the field of health makes me so frustrated and angry as seeing this endless stream of self indulgent, wrongful thinking erupting across the country and around the world every single day.

The simple truth about ending food cravings is this:

You crave things, because you are starving for them. Feed yourself what the body actually needs, and you stop craving. Feed yourself the wrong stuff, and the cravings will continue.

You don't need to change what you THINK. You simply need to change what you actually DO.

Oh, okay, maybe there is some thinking involved. Just to figure out what to eat, but once you begin eating it, and eating it often, you no longer need to be doing any detailed thinking, no self control, no worrying about sudden food cravings and losing control.

Your body won't need anything, and the cravings will end. This happens fast, in hours or days. No magical CDs to play, no stress-elimination seminars and counseling sessions. No dealing with monthly fees and membership programs.

You don't need shelf fulls of diet books and volumes of personality coaching or positive thinking training. You don't need to join anything or pay any dues to anybody or any company.

You can simply shut up and eat.

I have a web-site with 1.5 million pages containing health research, mainly about inflammation, diet, weight loss and metabolic diseases like diabetes, cancer and heart disease. But you only need to read a few pages to know what to eat, what not to eat, and how to change from an inactive to an active lifestyle.

So, if you absolutely have to read pages and pages of scientific reasoning that explains why my program works, you can visit http://www.level1diet.com and read to your heart's content. It's all free. Nothing to buy or even register for.

Or, you can simply read and believe the list below... you can "shut up and eat" as the title of this report says. Take your pick.

Unless you're really curious about health science and research, you don't need to understand the how and why of getting healthy using the research I have summarized for you below. You can relax and simply do it.

Or, if you want, you can read deeper and begin to understand the science of natural health.

But I want you to understand that the human body does not require that you understand how to be healthy. Not really.

The body will get healthy if it is fed the right foods and gets a bit of exercise, whether anyone understands what is going on or not.

So, it's much easier and simpler than you probably think. if you're interested, visit my Level1Diet.com health site and read the lengthy explanations containing details of how Delta-6-Desaturase works, how mineral deficiencies create many metabolic diseases, how silent, chronic inflammation creates hundreds of seemingly unrelated diseases like cancer, diabetes, atherosclerosis, Alzheimer's, strokes, arthritis, and so many more. You can read details about how spices and certain diet supplements help you get and stay healthy...

Or, you can simply shut up and eat.

Here's what to eat:

1. Fish and fish oil or blue algae oil. About 12 gram-sized capsules a day of fish oil, or up to 23 pounds of fish. i'd suggest the oil. Don't want to eat 23 pounds of fish? Take the fish oil instead. Think I'm kidding about how much fish you'd need? Nope. I've done the math. To equal the EPA/DHA from 12 grams of fish oil, you'd need to eat a huge pile of fish, and eat that much everyday. No kidding. Why 12 grams? Because the research says you need that much to balance the omega-6 and sat-fats you're likely to eat and reduce inflammation. Just do it.

2. Borage oil capsules. About 4 or 5 grams per day. Or twice as many Evening Primrose oil capsules. Borage oil ends up being cheaper by a long shot. This oil works to complement the fish oil above, reducing inflammation by another process. Want to know more? Read my web-site. But to preserve your sanity I'd suggest that you simply... yes, just shut up and eat.

3. Powdered fiber supplements stirred into your coffee, tea or other drinks. Simple psillium seed powder will do. Fancier micro-pulverized kinds cost more and disolve more easily. Take 5 or 6 teaspoons, about 15 to 20 grams, per day.

4. Eat 2 apples and 2 pairs per day, and find a way to eat a full regular can of beans or about 15 ounces of cooked beans per day. Peas don't work to substitute for beans. Peas have fewer grams of fiber compared to their coloric content. You need beans. Pintos, kidney, northern, lima -- the variety is endless. Apples, pairs and beans will guarantee you get enough fiber, polyphenols, anti-oxidants and minerals that you need. This adds up to about 35-40 grams of daily fiber. Add in the fiber powder from #3 above and you have the fiber you need.

5. Eat a few spoonfuls of fresh extra virgin olive oil per day. Use it for cooking and drizzling over veggies and salads. Use olive oil as your main oil. Keep a jar of coconut oil for stir-frying and sautes. Use it sparingly. It's a sat-fat but about half as long as animal sats, and works differently in the body. So, it helps fight infection, helps burn other fats, and may help improve some metabolic diseases. Throw away all other oils in the house. No corn oil, soybean oil, cottonseed oil, safflower and sunflower oils, No peanut oils or peanut butter.

6. Eat several platefuls of fresh or lightly cooked vegetables per day. Peppers, peas, lentils, greens, cabbage, broccoli, cauliflower, raw carrots, celery, beets, turnips and so on. Make sure you get at least 5 or 6 servings, about 3 ounces each. That's a pound of vegetables, not counting the beans above. Avoid potatos of any kind, except for yams or sweet potatoes which have more fiber and anti-oxidants. Never mash or overcook your vegetables.

7. Eat other mildly sweet fresh or frozen fruits through the day for snacks and desserts. Avoid very sweet fruits or at least minimize them, including pineapples, grapes, and anything that tastes really, really sweet. Try to eat at least 3 or 4 ounces of dark berries per day. Frozen berries are fine and are much cheaper.

8. Add spices to almost everything you eat. They will fight cancer, improve blood sugar control, lower inflammation, reduce insulin resistance and lower oxidation throughout your body, which slows aging processes. If you're one of those people who have been staying away from hot peppers, cinnamon, ginger, turmeric curries, garlic and red peppers, simply change your mind. it's simple. Repeat after me: "I love spices." You will love them. Your body requires them to be healthy. Deny yourself spices and you'll shorten your life. Learning to enjoy them is easy. Don't think about it, just do it. Start sprinkling spices on your dishes. Listen to your body. Give it some time, but get started now.

9. Start eating more wild fish and more "free range" or "wild" lean meats. Eat at least 3 ounces or slightly more, at least once or twice a day. Don't overdo it. No more 12 or 16 ounce steaks. if you want to avoid meat and fish entirely, you'll need more beans, about 8 to 10 ounces more beans in fact. With the beans you're already eating above, that's a lot of beans. I suggest eating free range chicken, turkey, or beef. Most stores have it in stock nowadays. Costs a bit more, but you'll be eating less, so you can afford it. Why 'free range'? Because it contains more omega-3's and less sat-fats and less omega-6's. But, hey, we're shutting up and eating, right? No more questions about that. Just do it.

10. Eat all the eggs you want, basically. New research indicates that whole eggs do not actually raise 'bad' LDL cholesterol levels. It maybe something to do with the yellow colored anti-oxidant in the yoke, called xanthin. Nobody seems to know exactly. Researchers are still arguing about the whys and wherefores.. But anyway, you can eat 'em if you like 'em.

11. Stop adding salt to your dishes. When you eat less, you don't crave it as much. If you eat a lot of it, you'll not taste it as much and you'll want more. Just back off the salt and you'll stop wanting it. Many natural foods already have plenty of salt. You just don't need more of it poured onto your foods. Yep. Really.

12. No more bakery goods. No breads, no cupcakes, no pies, no pastries, bearclaws, donuts, nor eclairs. Stuff your face with fresh or frozen fruit and nuts. Eat those apples and pairs. You won't need those sweet high fat and high sugar treats. Really.

13. No more pizzas, loaded with bread and cheese, both a no-no. None. No more pasta. No spaghetti, linguini, no tortellini, no zitti, none at all. Pasta is compressed starch. It virtually explodes into sugar in minutes, starting right in the mouth. About 8 ounces of pasta equals the sugar and colories from a regular Milky Way or Snickers candy bar. Some restaurants will unashamedly serve you more than 20 ounces of pasta in a huge bowl or platter, with a bowl piled high with bread on the side. This is like eating up to 5 or 6 candy bars at one seating. You wouldn't do that, right? (If you would, maybe we can't help that problem...) Substitute a plateful of veggies for the pasta. You can even use the same red tomato sauces and drizzle it with olive oil. Dive into a salad instead of the bread.

14. No creamy or cheesy salad dressings or sauces on anything. Sorry. Substitute savory spices, herbs and vinegar with olive oil. Make sure the oil is olive oil, not "vegetable oil" which is cheaper and more likely to be used in many restaurants. If you're not sure, ask. Be careful, since waiters are known to simply tell you what you want to hear. Many servers will provide olive oil in the bottle and separate vinegar if you ask politely. This is a big deal. Do it right.

15. Eat smaller, more frequent meals. Don't starve yourself. Eat a lot through the day, but make any one meal a mini-meal. This may mean that you eat every 2-3 hours to get the total you need. Don't be shy. Start eating when you get up in the morning and eat all through the day. Tell your boss at work that your doctor demands it. If the boss needs a written letter from your doctor, get one. This is important. If you eat only 2 to 3 times per day, this new natural program will not work. your body will be deprived and you'll crave for high calorie sweet and fatty foods you don't want to eat anymore.

16. Buy some Tupperware snaptop containers for mini-meals at work, or while you drive, or while you sit in class, or while you watch a movie. Ziptop baggies also are good for this and will fit more easily into pockets, backpacks and purses. Buy plenty and use them.

17. Eat a handful of fresh or lightly roasted nuts every day. A mix of whole non-salted nuts is great -- walnuts, almonds, cashews, macademias, Brazils, pinenuts, pinons, sunflowerseeds, pecans, hazelnuts -- whatever you like. Nuts alone if not salted or overcooked may help reduce heart disease and cancer risks. Something to do with polyphenols, anti-oxidants, healthy fats and fiber maybe. Just eat them.

18. No more blackened, crispy fried or grilled, charbroiled anything. You say you like those foods? Do you also like the prospect of getting diabetes or making diabetes worse? Do you like increasing your risks for cancer, heart disease and raising risks for Alzheimer's and crippling arthritis? Stop burning or browning your food. The sweet tasting carmelized edges are actually killing you. Stuff your mouth with litely cooked, steamed, boiled or stir-fried meats and veggies. To make them more tastey, sprinkle them with spices, lemon and seasonings like garlic and onion. Don't complain, just shut up and eat.

19. You can drink all the coffee and tea you want, especially the green teas. you really can't get too much green tea. If the caffeine bothers you for some reason, buy the decaf kind. It's not a miracle, but green teas seem to help lower risks for many diseases, and helps manage or improve many others. And, dispite what you may have read and heard about coffee, there is solid evidence that drinking coffee actually adds years to your life by reducing risks for diabetes and some cancers. Yes, coffee is probably good for you. But if you're not already drinking it, you may want to consider drinking green tea instead.

20. Are you a wine lover? Evidence shows drinking one or two 4 ounce glasses of wine with meals may help improve some disease risks. It's not required, but may not hurt you. However, drinking more than that is certainly harmful for most people. Don't overdo it. If you can't control your wine, don't drink it. This is not true for beer or whisky. Only red wine is approved, and only if you can stop at one or two glasses. I suggest avoiding it because so many people can't stop with a glass or two.

21. As you get healthier, start to move more. Some people need to sneak up on themselves by doing a little here and there, accumulating up to an hour a day overall by walking some, using machines a bit, using the stairs instead of the elevator, and so on. Others benefit from joining organized sports or training programs. Just do it. Don't overplan the program. Let it develop over time as your energy levels and health improves. The goal is 45 minutes a day of vigorous walking, biking, machine riding, etc. You'll get there. Just jump into it when you're ready.

Oh there's more, but that's all you need to get healthy.

And, stop with all the fussing about will power. Just do the program. Start it now.

Shut up and eat!