Dr. Joe's Man Diet: Lose 15-20 Pounds, Drop Bad Cholesterol 20% and Watch Your Blood Sugar Free-Fall in 12 Weeks

Dr. Joe's Man Diet: Lose 15-20 Pounds, Drop Bad Cholesterol 20% and Watch Your Blood Sugar Free-Fall in 12 Weeks

by Joseph Feuerstein


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Dr. Joe's Man Diet: Lose 15-20 Pounds, Drop Bad Cholesterol 20% and Watch Your Blood Sugar Free-Fall in 12 Weeks by Joseph Feuerstein

Clinically proven with more than 10,000 patients!

Without cutting carbs or eliminating fat, Dr. Feuerstein will help readers lose 15-20 pounds in 12 weeks, drop their cholesterol by at least 20% and watch their blood sugar free-fall.

Dr. Joseph Feuerstein, Director of Integrative Medicine at Stamford Hospital and an Assistant Professor of Clinical Medicine at Columbia University, has tested Dr. Joe's Man Diet with more than 10,000 of his own patients.

This lifestyle and eating plan is proven to help men get their cholesterol, blood sugar and blood pressure under control, lose weight and regain their health-all without medication and all from a leading practitioner of Integrative Medicine. Backed by scientific research, the book offers a medication-free lifestyle makeover, explains common blood tests and hormone readings, details exactly what to eat and when and provides 50 recipes to keep readers on the right path.

Product Details

ISBN-13: 9781624141799
Publisher: Page Street Publishing
Publication date: 03/01/2016
Pages: 208
Sales rank: 1,243,641
Product dimensions: 8.01(w) x 8.92(h) x 0.66(d)

About the Author

Joseph Feuerstein, MD is Director of Integrative Medicine at Stamford Hospital in Stamford, Connecticut and Assistant Professor of Clinical Medicine at Columbia University College of Physicians and Surgeons. The Man Diet lifestyle and diet plan was published in 2011 in a peer-reviewed journal, Current Nutrition and Food Science, and presented in 2012 at the International Research Congress on Integrative Medicine. On The MD Minute (http://www.drfeuerstein.com), Dr. Feuerstein's weekly video blog, he presents the latest research on lifestyle, nutrition and weight loss. Dr. Feuerstein lives in Stamford, Connecticut. Gavin Pritchard is a Registered Dietician and a professional chef. He lives in New York City.

Read an Excerpt

Dr. Joe's Man Diet

Lose 15-20 Pounds, Drop Bad Cholesterol 20% and Watch Your Blood Sugar Free-Fall in 12 Weeks

By Joseph Feuerstein, Gavin Pritchard, Ken Goodman

Page Street Publishing Co.

Copyright © 2016 Joseph Feuerstein
All rights reserved.
ISBN: 978-1-62414-188-1




Here is the problem, in a nutshell, cramped and crowded: being obese isn't just a problem of appearance and self-esteem. Obesity will kill you, just as an elevated level of the wrong type of cholesterol or blood glucose will. It won't happen immediately. But there is a mass of scientific research showing that it will get you in the end.

Not convinced? Let me show you the latest evidence to prove my point. And to do it, instead of citing 50 studies that all say the same thing, I am going to describe just one study, because one is all you need.

A study was published in November 2013, looking at more than 4,000 people in San Antonio, Texas, over a seven-year period to see what their risk of developing heart disease (the number one killer in the USA) or diabetes was, if they were thin or fat or if they had metabolic syndrome.

The results are pretty depressing, as expected.

The risk of developing diabetes doubled for those who were obese (we will talk about what that actually means in Chapter 2) compared to those who weren't, and the risk of heart disease increased by 40 percent.

The kicker is that, even those whose cholesterol panel was good and whose blood sugar, or glucose, was not elevated (so they didn't have all the features of metabolic syndrome, they were just fat), still had an increased risk of developing diabetes and heart disease. In other words, just being heavy is enough to speed you to an early death.

The other finding of this study is even more sobering. It turns out that, even if you are thin, the risk of developing heart disease is nearly triple, and the risk of diabetes skyrockets by 250 percent if you are thin and have bad labs.

The take-home message is that either metabolic syndrome (being fat on the inside) or obesity (being fat on the outside) significantly increases your risk of getting diabetes (which causes blindness, kidney failure, nerve pain, amputations and all manner of other health woes) and heart disease (which causes death).

I'm not being subtle, but this whole situation is not very nice, so there is no time for subtlety.

Now let's move to a little science to help me show you what the underlying problem is: that what you eat may be causing your early demise. But first, I'll begin with a question.

Do you have a pet peeve? Are there certain things that unsuspecting friends and colleagues do that really get under your skin?

I am sure I have many, but one of my professional pet peeves is this: When my patients return to me after four weeks of eating better, feeling thinner, healthier and more vital, and happily report to me that they haven't eaten any carbs for the last four weeks. I know it sounds ridiculous, but when people refer to my diet as another low-carb diet (à la Atkins or South Beach), I get annoyed. I therefore correct them by saying, "You are still eating lots of carbs. There are plenty of carbohydrates in your fruit, vegetables, low-fat dairy and in the special grains I instructed you to eat (you'll hear all about this very soon, I promise). What you have cut out is all that extra sucrose, starch and saturated fat that you weren't using and didn't need."

You see, the basic philosophy behind my eating plan is not to entirely eliminate a whole food group, as seen in low-carbohydrate or low-fat diets. My approach helps you reduce just certain types of carbohydrates and fats, namely sucrose, starches and saturated fats that are slowly killing you.

What is so bad about sucrose, starch and saturated fat? Why are they the enemy?

To answer that question, permit me to take on each of my opponents, one at a time.


Table sugar is a type of carbohydrate, and like all carbs it is made of carbon, hydrogen and oxygen, three of the most important substances on the planet.

You may recall from school that there are actually different types of carbohydrates which are classified depending upon the number of sugar molecules they contain (see picture below). There are single sugar molecules like glucose (the stuff that floats around in your bloodstream) and the sugar found in fruit called fructose. Then there are types of carbohydrate made up of two sugar molecules like the bad boy sucrose (the white stuff we use to powder donuts, aka table sugar) and lactose (the sugar that makes milk taste sweet). Starches and fiber are made up of lots of sugar molecules.

So here is a question for you: What is the difference between our friendly fiber and our nemesis starch?

If you look at the diagram above, they appear exactly the same! The answer is that we can't digest fiber, so it bulks up our stool and is passed out the other end. Starches, on the other hand, can easily be digested, and they are broken down in our gut into their individual glucose molecules, then they head straight into our bloodstream, increasing our blood glucose and making us sick.

So why is this all so important?

In a few pages you'll learn all about starch and why it is making you ill, but for now, let's focus on sucrose and see how that makes us feel.

At the risk of stating the obvious, sucrose is one of the main constituents of some really bad foods: soda (a whopping 35 grams of sucrose in every single fizzy can!), fruit drinks, candy, cookies, ice cream, desserts and so on.

Junk is made of sucrose. Sucrose is therefore junk. And it will kill you.

In February 2014, the Centers for Disease Control in Atlanta published a huge study that looked at the diets and health of more than 30,000 people over a 15-year period. They found that people who got more than 10 percent of their total daily calories from sucrose are 30 percent more likely to die of heart disease than people who obtained less than 10 percent of their calories from that sweet, sticky substance.

You may be wondering if the other sugars like fructose or lactose are just as lethal. The answer is that it depends on whether you are eating the whole food or an unnatural and unholy concentrated version of the thing. Here is what I mean:

In August 2013, a large study from Harvard University's School of Public Health was published online in the British Medical Journal. The study analyzed data from over 187,000 nurses and doctors, looking at their patients' diets and risk of developing diabetes. The results are remarkable. Those who ate lots of apples, grapes and berries, even though these fruits are full of fructose, reduced their risk of developing diabetes by up to 26 percent. Those who drank fruit juice, however, increased their risk of developing diabetes by 8 percent. The authors of the study explained that the significant variation in diabetes risk is probably because of the increased fiber content and antioxidants found in whole fruit.

Putting it plain and simple, eating a whole apple means that you aren't just eating fructose; you are also consuming a fiber called pectin at the same time. If, however, you decide to juice your way to good health, you'll throw away all that great fiber found in the pulp and be left with just the sugar water to consume, pushing you further along the way to eventual diabetes.

The take-home message is juice = sugar = junk. That being said, if you want to purchase a food blender and eat the entire fruit (pulp and all) blended into a smoothie, be my guest; you are just saving your teeth the trouble of chewing.

Now that you have a basic understanding of the different types of sugars, let me show you the hidden sugars that are not listed on nutrition labels.

Food labels list the amount of carbohydrates in each serving size. On the next page is the nutrition label of the all-powerful Twinkie to help illustrate this key point.

A Twinkie contains 27 grams of carbohydrates, which is a lot. It has 19 grams of sugar — mostly sucrose, and it has 0 grams of fiber. Hmmm, if it has a total of 27 grams of carbohydrates, but only 19 grams of it is sugar, then there are an extra 8 grams of carbohydrate that are neither sugar nor fiber (27-19 = 8). These are the hidden sugars that are found in starch.

What do I mean by that?

We just saw the chemical structure of sucrose and starch. Sucrose is made up of two glucose molecules, and starches are composed of many glucose molecules. Clearly, sucrose and starch are not the same thing. But starches start breaking down into sugars the moment they reach your mouth, making starch essentially the same as sugar. Even so, starch doesn't have to be listed as sugar on the nutrition label.

Most people who read the Twinkie nutrition label look at just the amount of sugars listed. They may say to themselves that it has only 19 grams of sugar, which isn't too bad. But the truth is that the entire 27 grams of carbohydrate listed on the label are either already sugar or are about to become sugar. If you add those extra hidden sugars, the snack becomes a little less appealing. Reading labels is important because if you just look at the sugar content listed on the side of the box, you'll miss the masses of hidden sugars that the manufacturer doesn't have to declare.


Just to remind you, starch is made up of lots of individual glucose molecules.

Again, the kicker here is that the instant you put any starch in your mouth, enzymes in your saliva break it down to the sugar it was originally made of. You can therefore see why I often say to patients that starch and sugar are basically the same thing.

Now let's look at the history of starch and human nutrition, so we can start to understand how everybody got to be so fat and unhealthy.

Up until 10,000 years ago, humans were not eating grains at all. Our ancestors were eating lean meat, poultry, nuts, seeds, fruit, vegetables and fish. They were also not eating any dairy products as they hadn't yet domesticated cattle. If this eating approach sounds familiar, it is the basic approach of the Paleo diet that everybody raves about. I've seen this diet work well in clinical practice, and I like the authenticity of the approach, but most patients find it too hard to keep because it restricts too many things, for example, no grains at all, not even the good ones. The zero-grain approach I see with my Paleo-patients makes them feel hungry a lot of the time because grains temporarily give us the feeling of being full (satiety).

Now being hungry in the era of Paleolithic humans was probably to be expected, and this grainless hunger was a significant motivator for early humans to spend most of their daylight hours hunting and foraging for food. However, this same hunger today can present a challenge if you are confined to a desk all day with only a 30-minute lunch-break. Therefore, although the Paleo plan is one way to go, my advice is to stick to my plan instead; you'll still end up healthy but with less hungry resentment! Since those bygone days of spears, sweat and the savannah, people on every continent of the globe have learned about agriculture and now eat the staples of the world: bread, rice, potatoes, pasta, corn and maize. What is common to all these foods is that they are high in calories, most of which come from starch.

I have a theory why the world moved from the Paleolithic days of constant snacking to the modern convention of three solid meals a day earned by the "sweat of thine brow." As Paleolithic people realized when they began tilling the fields during the Neolitihic Era, it would be fairly inconvenient and not very economical to leave work every two hours to forage for berries and nuts. A better plan would be to consume a calorically dense and glucose-laden food in the morning that would keep the engine running till lunch.

By enjoying a similar starch-filled repast for our midday meal, we could all push through till sunset and our evening sustenance. And that, my friends, is how we all got turned on to starch.

Now don't get me wrong, even today if you are a day laborer or field hand and are working all day harvesting grains or chopping wood, as many of our forefathers did for most of their lives, then you better eat something packed with calories, like whole grain bread, brown rice, sweet potatoes, al dente pasta, corn or maize.

But what happens if you don't work in manual labor but spend nine hours a day sitting behind a desk?

Would you still need to eat all the extra starch found in your lunch sandwich or your pasta salad with shrimp?

Clearly not.

Unfortunately, most of us are still brought up with the idea that a balanced meal is meat, two veggies and a starch. Although this diet worked when people were very active throughout the day, nowadays we are all mostly sedentary, and this way of eating is no longer appropriate for our lack of movement, leading to health issues and obesity.

Remember, your body is still designed to hunt and gather, but you aren't running around all day trying to skewer things with a spear. The only hunting and gathering you are likely to do is while standing in front of your open refrigerator at the end of the day, hunting for something sweet on the top shelf and gathering something salty from the bottom one.

Even the U.S. government's recommendations for a healthy diet don't consider the new reality that most of the population is now sedentary.

The U.S. Department of Agriculture's (USDA) MyPlate recommends that 55 to 60 percent of calories should come from carbohydrates, particularly whole grains. The problem with this is that it assumes that we are still all very active and will therefore easily be able to burn off the thousand or so carbohydrate calories in our everyday activities.

Again, if you are a manual laborer or can exercise for an hour every day as the Institute of Medicine recommends, then this 200–300 grams of carbohydrate, which is predominantly in the form of starch, will be easily used, and the USDA's guideline is very good dietary advice.

But for the rest of us, all that excess fuel we eat but don't use up is converted by our bodies into fat for storage, as our bodies wait for the famine that never arrives.

So how does all that extra starch we didn't need but ate anyway, because that was how we were brought up, turn into fat? The answer is simple. It is all courtesy of insulin, the body's hormone that is designed to store every excess calorie by turning it into fat.

Insulin is produced in the pancreas and helps maintain normal glucose levels in the bloodstream by making the glucose in your blood enter other tissues of your body. Insulin is therefore released by your body when your blood glucose level rises to get the glucose out of your bloodstream and bring your blood glucose levels back down into the normal range.

So where does all that sweet sugar go after leaving the blood? It goes into the liver, muscle and, most importantly, fat cells, where it will be converted into fat by a process called lipogenesis.

And, yes, you did hear me correctly. The extra sugar that you got from that last candy that you didn't need will be entering your waiting fat cells and instantaneously turned into fat. All thanks to our storage hormone — insulin. Why does this happen, you may be asking yourself. The reason is simple: Humans are built to hunt and gather through plentiful and sparse seasons, through sun and snow. Your body still hasn't realized that you now have a constant and reliable food supply. It still thinks that it should save every extra ounce of energy for the famine that never comes.

While we are on the subject of insulin, one important side note that you should certainly be aware of is that when your blood glucose levels are high, your body will make large amounts of insulin. This is true especially if your cells become sluggish or less responsive to the effects of insulin, a condition called insulin resistance. Now, remember that insulin is the storage hormone working to conserve all the excess calories as fat. If your blood insulin levels are elevated, you'll have a harder time losing weight.

Luckily, every day I see that the eating plan you'll be meeting soon will drop your insulin levels back to normal in those 12 weeks, quick and easy, for sure!

So if starch is just lots of glucose molecules packed together, it isn't hard to see how eating too much starch could increase your blood glucose level.

But how does too much starch cause an increase in our cholesterol? Again, our friend insulin is to blame. Here is how:

You eat a bag of potato chips. These deep-fried delicacies are packed full of starch, which is immediately broken down in your mouth into glucose. The glucose then floods into your bloodstream and your blood glucose levels start to rise. Your ever-vigilant pancreas senses the increase in your blood glucose and immediately releases insulin into your bloodstream, which will then allow all that glucose to enter the various tissues of your body and be used as fuel.

Much of the glucose is taken up by the liver and converted to a storage substance called glycogen.

Sounds good so far. But what happens if you eat a lot of starch and the liver stores of glycogen are already full? What happens to all that extra glucose that is still pouring into the liver cells?

These poor cells have no choice but to turn the glucose into fatty acids, which are then packaged together with special transporter proteins and released into the bloodstream as very low density lipoprotein (VLDL) cholesterol.

Simply put, starch breaks down into sugar, which eventually becomes cholesterol. Who knew that a potato chip could be so deadly!

You may think I am exaggerating? Let's look at the evidence.

On June 23, 2011, the New England Journal of Medicine published the combined results of a study that involved more than 120,000 people over a 20-year period. They concluded that the lowly potato chip was the number-one culprit for causing a gradual increase in weight over time. In fact, roughly half of the average 3.35 pounds (1.5 kg) a healthy, nonobese American gains over a four-year period can be caused by eating just one extra serving of potato chips every day.

Not a potato chip fan? How about some white rice with stir-fried chicken and vegetables?

White rice is another food packed with starch, which is quickly broken down by the body into glucose and therefore can cause your blood glucose levels to spike soon after you have eaten it. By the way, the speed with which a carbohydrate is broken down into glucose and causes an increase in blood glucose levels is known as its glycemic index (GI), and we shall learn all about this important concept below. First, however, let's finish showing you just how bad starchy white rice is for your body if you are sedentary.

The dietary composition of 40,000 men and 158,000 women from three large population studies was analyzed by researchers from Harvard's T.H. Chan School of Public Health. The shocking results showed that having more than five servings of white rice per week was associated with a 17 percent increase in developing type 2 diabetes.

I should state that the same study also showed a reduction in the risk of developing diabetes if people substituted whole grain rice for white rice. I am a firm believer that whole grains, yams, plantains, quinoa, buckwheat and couscous (that weird-looking stuff they sell at health food stores), which contain lots of starch, are much healthier for you than the useless white starches currently lining most of our pantries.

However, unless your weight is normal, your cholesterol and sugar are at a healthy level and your physical activity is daily and involves a fair amount of sweat, I would steer clear of these healthier foods too. You just can't afford the extra starch and calories just yet.

As I tell all my patients when I first put them on this eating plan, this is not a forever diet; this is a program to help get you back to how nature intended you to be, lean and active.

So far, we have established that too much sugar and starch is bad for you. They make us fat, they make our sugar and cholesterol levels go up and they also raise our insulin levels.

Let's recap and learn about the magic number.

– Junk food is packed with masses of sucrose. Junk food is lethal (what a shocker!) and therefore so is sucrose.

– The unnecessary and excess consumption of the starch-packed food staples of the world — bread, rice, pasta, potatoes, corn, maize and so on — by sedentary people is making everybody sicker as we speak.

Okay, so what about the magic number?

I can think of a lot of magic numbers, but in the world of weight loss à la Highlander, "there can be only one." 750. That, my friends, is roughly the number of calories you need to cut per day to achieve reasonable weight loss. And it doesn't matter if you cut fat (a low-fat diet as proposed by the American Heart Association) or you cut carbs (à la Atkins and South Beach). If you want to drop weight, you need to reduce your intake by 750 calories per day.

And just in case you are wondering how I came up with this magic number — I didn't. About four years ago, a large study was published in the New England Journal of Medicine comparing low-fat to high-fat diets and low-carb to high-carb diets. The bottom line of this study is that, in order to lose weight, it really doesn't matter what the composition of the diet is. What is important is that you cut approximately 750 calories from your diet per day. In other words, whether you cut carbs or cut fat doesn't matter as far as weight loss is concerned; it is all about the number of calories you cut.

But weight loss isn't the only thing we are interested in, I hope. How about dropping cholesterol and sugar levels and dodging the medication bullet?

The same New England Journal study also looked at drops in cholesterol levels in people on low-carb or low-fat diets. The study found that neither of the diets achieved a larger drop in the bad cholesterol, low density lipoprotein (LDL), than about 5 percent at the end of the two years.

At the end of this section I'll show you the data from my two published clinical trials that dropped the bad cholesterol by over 20 percent in only three months. I found that the types of food you eat when you are trying to cut calories, not just the amounts, is also important. Cutting back on certain food groups like starch, sugar and saturated fats will affect your blood glucose and your cholesterol levels in addition to your waistline.

As we need to cut 750 calories per day from our diet to achieve weight loss, perhaps now you can begin to see the simple logic of my diet:

– Cutting down on the starch-filled staples of the world (bread, rice, potatoes, corn, maize and so on) and sugar (candy, cookies, cake juice, soda) will cut out at least 600–700 calories per day from our plate and will therefore lead to significant weight loss.

– Getting rid of starch and sugar, the two great evils, will help reduce our insulin levels and drop our blood glucose and cholesterol to boot!

Again, the enemy is sugar and starch, not the entire carbohydrate food group. My diet is not a low-carb fest; it is a low-sugar and - starch fest!

There are plenty of carbohydrates in my diet, as you will see in detail in the next chapter. But none of the carbohydrates I encourage you to eat cause sudden and extreme increases in your blood glucose and insulin levels. All the carbohydrates you'll eat are low on the glycemic index.

You see, not all carbohydrates are created equally when it comes to insulin release and blood glucose levels. Sucrose, for example, has a high GI and so within 15 to 30 minutes of eating a spoonful of sugar, you'll see a rapid rise in your blood glucose levels. An apple, on the other hand, though it is also packed with carbs, causes a slow and gentle increase in your blood glucose levels because it contains lots of fiber, which slows down the rate at which the sugar in the apple is absorbed from your gut into your bloodstream.

But what is wrong with a diet that restricts your carbohydrate intake to 20 grams as opposed to the government-recommended 300 grams per day?

I am sure you know people who initially lost weight on low-carb diets like Atkins or South Beach Phase 1. You may have even tried one yourself. What is so bad about a low-carb diet?

The answer is that our bodies need to consume a certain amount of carbohydrates every day in order for our brains to continue to run on their favorite fuel — glucose.

The reason many dieticians and other health care professionals don't like the popular low-carb diets is that these diets include a daily carbohydrate intake that is so low that people on them are unable to maintain a constant supply of glucose to the brain.

What does the brain use for energy if it is glucose starved?

The brain will be forced to use substances called ketone bodies as its fuel. Ketone bodies are made by the body from our fat stores. A low-carb diet causes the body to break down its fat stores in order to feed the brain with ketone bodies. Breaking down fat means that you'll lose weight. Sounds great!

The problem is that ketone bodies are also potent diuretics — they make you pee a lot. As we humans are composed of nearly 50 percent water, a significant proportion of the initial weight loss you'll see on a low-carb diet is due to water loss. That's fine if you want to lose 10 pounds (4.5 kg) in 10 days for your daughter's wedding, but as it is water weight after all, it will come splashing back again if you stop your low-carb kick.

As I said before, with my diet we use the GI to choose other, healthier carbohydrates that still feed our brains with glucose but do not at the same time cause havoc with our blood glucose and blood insulin levels.

Now to our third archnemesis.


Saturated fats, killing you slowly with every bite! I'll start by explaining what fat is and why some forms of fat are bad news. We will also review some of the healthier fat options that are the main sources of fat in my diet, look at the evidence from the very low-fat Ornish diet and talk about some of the problems I have seen in clinical practice with this difficult way of eating.

Over the last 30 years, the conventional wisdom in Western medicine has been that lowering your fat intake will lower your weight and cholesterol. It is based on the fact that of the three major food groups, or macronutrients to use the scientific term, fats have twice as many calories as protein or carbohydrates do. Therefore, if you lower your fat intake you will obviously lower the total amount of calories you are eating every day, and you'll lose weight.

There is no doubt that this works. But first, let's look at what fats are, and then decide whether all fats are the enemy or whether it is a little more subtle than that, with only some types of fat being the enemy, while others may actually be our friends.

All fats are made up of three chains of fatty acids that are each separately attached to a backbone structure called glycerol.

If the above structure passed you in the street, you wouldn't recognize it, but you do actually know it by its more common name. Ladies and gentlemen, the structure above that looks like a deformed letter E is, in fact, a triglyceride. Yes, that weird thing your doctor keeps on talking about that isn't cholesterol and whose levels seems to be getting ever higher in your blood whenever it's checked.

Triglycerides are little balloons of fat that are wafting around in your bloodstream. Their levels increase when you eat too much sugar and starch. That's right, your sugar and starch intake will not just increase your waistline and blood glucose, it will also raise your triglycerides. Now you see why sugar and starch really are the enemy.

But we still haven't worked out who our other opponent is, so back to the description of the different types of fat, and perhaps we will finally identify our foe.

In the diagram above, we were introduced to the term fatty acids. These are composed of chains of carbon and hydrogen atoms. We can classify our fatty acids as saturated, monounsaturated and polyunsaturated, depending upon the number of double bonds between the carbon atoms.


Excerpted from Dr. Joe's Man Diet by Joseph Feuerstein, Gavin Pritchard, Ken Goodman. Copyright © 2016 Joseph Feuerstein. Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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