At the urging of a new friend who started reading my book “The Paleo Dieter’s Missing Link” a few days ago, I’ve decided to post the preface of the book here on my blog. My journey from where I was to where I am was long and difficult and full of setback, disappointments, shady characters and people who were all to willing to push me into accepting less for myself, my life and my health. Here’s how I got from where I was to where I am…

My book, “The Paleo Dieter’s Missing Link“  is a book I knew I was going to write for a long time.

In the fall of 2004 I owned a big house with a big mortgage, worked a high-stress corporate biotech job, slept fewer than 5-6 hours a night and had just started an evening MBA program. I drank tons of coffee. Everything about my life was rushed and stressed. Of course, everyone would have expected me to remain healthy despite the schedule and the stress – after all, I was working out all the time, jogging almost daily and eating a “very healthy” diet of chicken breasts, protein shakes, whole grains, protein bars, granola bars, name brand yogurt and taking plenty of vitamins and supplements.

I soon found out I was far from healthy.

After nearly dying from Ulcerative Colitis, I began a long battle with digestive illness, chronic fatigue, depression and a lot of other health issues. Of course, I (at the time) and anyone in the mainstream establishment I knew, attributed my problems to “bad luck.” All the conventional doctors I saw (save for one) couldn’t – and wouldn’t – do anything but medicate symptoms with drugs that usually made things worse or caused other problems. I was told over and over again: “There’s no known cause for your illness and no known cure. All we can do is ‘manage your disease’ with drugs. Diet has nothing to do with it.” I even had the head of Gastroenterology at a major university hospital recommend I eat “bread” because my diet of only raw fruit smoothies and steamed vegetables – which seemed to be making me feel better and reduce the pain of digestion – wasn’t of adequate nutrition and nutrient “deficiencies” might result without bread. Bread…

I also made the rounds to various alternative medical people. All of them proved useless as well and were only interested in selling high-priced supplements or advancing their own dogmatic ideas. None had any answers, but all were more than happy to accept money in exchange for a useless opinion, some tests and some useless bottles of crap that didn’t help or made me feel worse.

I spent years sick and exhausted. My usually boundless creativity and energy were gone. I had all I could do to drag myself in to a job that I hated so I could sit at a desk and collect a paycheck. I still worked out and did Karate, but my training was lackluster and always interrupted for various time periods by digestive problems from moderate to severe. I made more than one trip to an emergency room due to dehydration, anemia and sever inflammation of my intestinal tract. Each time it was the same story: “Diet has nothing to do with it. You’ll need to be on medication for the rest of your life to ‘manage your disease’.”

That’s me, sick and miserable sitting at a desk doing a job I hated. The company I worked for was failing and I was surrounded by difficult and negative people…

My grandfather once said about me: ”Adam is over-confident and over-optimistic, but he usually turns out to be right.” Looking back it was pretty crazy – I stopped taking the prednisone and other crap they were loading me up with, stopped going to anyone for help and began reading everything I could get my hands on and experimenting. I experimented with all sorts of diets, fasting, positive thinking, meditation and everything else that had even a remote chance of helping me. Every so often, I’d show up in an emergency room because things got out of hand. I’d do just enough conventional treatment to get back on my feet and get back to my still-stressful job and resume my dietary research and trial and error.

This was all nearly 7 years ago. It’s relatively easy to talk about, but the day to day process I went through was excruciating. Over that 7 years I examined every aspect of my diet, my past, my goals, my thinking, my friends, my relationships, my work and my life. It was a battle and I was literally fighting for my life. And not just my “life” as in not dying, my life as in having a good one that I enjoyed and actually wanted to live. I have no doubt that the doctors could have kept me alive – but I’m certain the life I would have had under their care would have been a living hell.

I reached the point where I was determined to regain my health and live the life I wanted or die trying. There would be no lifetime of drugs and surgeries and emergency rooms and gastroenterologists who could barely speak English. They all told me I would die if I didn’t take their medications and do what they told me. They told me that nothing I did with my diet or lifestyle would help.  It was a risk I was willing to take. Life on my terms or death, those were my options. At times, I really didn’t care which one it was.

Things began to really turn around in 2008, even though I was working yet another stressful and miserable corporate job and still had plenty of negative people and situations in my life. I was doing relatively well on a diet of meats, fruit, vegetables and goat yogurt and had been eating that diet for years. I was still far from healthy, though. At this time, I still thought my training days were over. I was too tired and too out of shape to want to do much of anything. I used to be big and strong and fit and live in the gym. College, then corporate life and then illness changed all that. I had lost all of the muscle and strength I built from a lifetime of weights and training. And now, the diet I needed to be on to stay healthy wasn’t anything like the one I “needed” to be on to get strong and train again. Or so I thought.

Like most, I was deluded by marketing and mainstream nonsense. I thought there was a specific diet you ate for each health problem, a diet you ate to build muscle, a diet you ate to burn fat, a diet you ate for psychological health, a diet you ate to run marathons and on and on. Special diets and special supplements. Like everything else in our modern world, everything was specialized and fractionated as far as I could tell. Something Paul Chek’s work helped me realize is that there’s a basic, foundational way to eat for health – and that health is a foundation you build on for specific needs. Eating to heal a digestive illness may have been my priority at one time, but it was entirely ignorant of me – and of our culture in general – to think that the diet that healed my digestive system wouldn’t be the diet that would help me achieve strength and performance or psychological health or any other goal I had. Certainly the application of certain principles or foods might change, but a healthy diet is a healthy diet regardless of goals or specific circumstances.

A healthy diet is a healthy diet and is universal.

Let me say that again in a different way:

There are solid, unchanging principles that make up a diet that is healthy for humans. This is a fact. There is a right and a wrong way to eat.

Yes, there is latitude within the context of “what is a healthy diet to eat” and there will be differences and variations depending on goals, individual health, tolerance for certain foods, genetics and a million other details, but the question of what to eat is not as complex as many would like us to believe. In fact, science tells us – with absolute certainty – what is healthy for us to eat and what is not healthy for us to eat. It’s just that the science that tells us this isn’t medical science. The science that gives us the answers to the questions we ask about what to eat is anthropology and the related disciplines. To see our way to a healthy future we need to use science to look at the past.

The idea of this diet vs. that diet, the 1000’s of diet books, the experts and doctors and pundits and arguments and conflicts on The Dr. Oz show and most everything else within the commercial diet landscape are nothing but distracting nonsense, bullshit, hype and manipulative marketing efforts.

Evolution tells us how to eat and how to live. History shows us what we were designed to eat and how we were designed to live and history shows us how we’ve declined as a species the further we’ve drifted from what is natural to us. The future of health and of medicine is in this evolutionary concept and it will someday be the commonly accepted way to understand and treat health and disease.

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“All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident.”

- Arthur Schopenhauer

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Everything changed for me in 2009 when I read Randy Roach’s book “Muscle, Smoke and Mirrors. Volume I.” In this outstanding history of bodybuilding and Physical Culture, Randy showed the diets and nutritional philosophies of the strongest and healthiest from the 1800’s and early to mid 1900’s. This is before modern medicine was what it is now, before marketing and medicating symptoms were what they are now. The early strongmen ate the things we eat now and consider “Paleo” in many instances.

For the first time, I was aware of athletes who were capable of moving weights I couldn’t have dreamed of in my best training days – and they were doing it long before anabolic steroids, “advanced” protein shakes and bars, pre-workout drinks and stimulants and all the equipment “advances” we’re told we need to be strong and be healthy. Many of these men drank raw cow or goat milk, ate foods straight from the farms they were grown or raised on and practiced a lot of the “strange” things I read about in many of the very fringe books I was reading about health and healing. Many of them fasted, they obsessed about food quality. Many avoided grains. Most avoided alcohol. This is the first time I really saw the connection between eating for health and eating for strength and performance.

I also saw the connection between lifestyle and health or the lack of it. Once I started making these connections, things started to really pick up momentum and change in my life. I quit jobs and ended relationships. My friend Chris Wright-Martell let me start training clients as a strength coach out of his school, Modern Self-Defense Center in Middletown, CT. He had a few kettlebells at the school and I started using them. I got hooked. A few months later I got certified as Kettlebell Teacher by Steve Cotter and Ken Blackburn from the IKFF. I started training harder and feeling better.

It wasn’t too long after this that I found my way to the CrossFit community when I taught a kettlebell seminar at CrossFit Relentless. I became good friends with the owner, Merle Mckenzie, and he encouraged me to get into CrossFit. I did. And that’s when I came full circle. CrossFitters were eating Paleo and doing it for performance. I started following Robb Wolf’s work.

In 2005 all my friends and coworkers wanted to know when I would be able to eat “normally” again. Girlfriends were annoyed and frustrated because there was “something wrong with me” that kept us from taking day trips to Sturbridge Village to eat fried seafood and ice cream. They wanted to stay out all night and drink in loud clubs and I wanted to be home sleeping at 10pm – because there was “something wrong with me.”

Today, I’m healthy. I’m happy. I live in the tiny beach cottage in Old Saybrook, CT that my great grandfather bought for the family as a summer home. I run at the beach. I feel good. I eat good local foods. I do yoga in the yard in the sun with humming birds flitting here and there. I go to bed early, I get up early and I lift heavy things in a little barn behind the house. I write constantly. I have a wonderful, spiritual woman in my life. I actively avoid negative people and places and practices. There’s nothing “wrong with me” anymore…

And this is me NOW (Summer of 2011) – Strong, happy, healthy and doing what I LOVE…

Me and my great friend Carrie.

That’s my AWESOME girlfriend Michelle in the beach pic above. She has a great new blog called “Chalk and Chi!”

In truth, there never was anything “wrong with me.” There was – and still is – something wrong with a culture where health isn’t a priority, foods we’re told are healthy by “experts” aren’t, disease is rampant, lifestyles are out of control with stress and strife and no one will look at the facts, tell the truth, drop the politics and create change. Misinformation in the diet and health fields is ubiquitous. Almost no one tells the truth. Almost. Change is coming and there will be many established power structures that suffer and disappear when it does.

The “Paleo Dieter’s Missing Link” is my contribution to creating change in the way we think about health and diet and the way we eat and live. Some of the things I say in the book are risky and unpopular. It’s a Paleo diet book but, as I’ll show you, Paleo is a diverse diet genre. It’s not a single diet made up of black and white principles to follow without question or individualization. I’m not here to make friends. I’m here to help you understand Paleo and related approaches in a way that they’re not typically presented or explained. I want to empower you to make your own decisions, ask your own questions and find your own answers. I want to make connections and integrate knowledge from different places and different historical periods. I want to help you understand health and diet on a much deeper level than it’s currently presented.

I had to understand diet, health and lifestyle to heal and live again. I understand it on a very deep level because of the stakes I was playing at. I had to because I couldn’t have turned that mess of a life I was living around any other way. Many people still don’t get me or my lifestyle or my diet, but that’s really OK. I don’t care. I’m living my life the way I want to live it and that’s what’s important. I’m living life on my terms…

ttys

Adam

Today’s question came to me from Francis and it’s one that I have a particular passion around. As I talk about in the preface and intro of my book “The Paleo Dieter’s Missing Link,” I struggled for a number of years with Ulcerative Colitis and eventually recovered and regained my health. The video above details some of the things I learned during my struggle with the illness.

Here’s Francis’ email:

Hi Adam,

Got your book, and have been reading through it (and Robb Wolf’s book)
with great interest.

My son (now 12), has had colitis for 3-4 years. It had been under
control until a few months ago, and a recent colonoscopy showed the
first 15 cm of his rectum/sigmoid are completely compromised, and
nothing but bleeding lesions. Needless to say we’re panicked as
parents, as the GI doc’s next step is steroids.

We don’t want to go that route – and are moving him to paleo like diet
(I’m convinced all the wheat/grains he eats has got to have an effect
on him).

My question(s) to you:

- I want to go paleo with him, but he’s in a huge growth spurt; should
I go strict at first, and then loosen the reigns after we get his
current crisis under control? I will cut out wheat / grains, but what
about brown rice?

- I have been reading a ton about kefir, and would like to make daily
shakes for him with organic goats milk kefir / fruit smoothies, do you
think it’s OK to have this dairy in his diet and see where it goes?

- In general, any comments or thoughts you have in going from a
“normal” western diet to a paleo diet for disease mgmt (especially
with kids) is appreciated.

- I don’t see how we can be successful if we have to cut out
simultaneously all grains, eggs, nightshades, and dairy. I think I can
come up with an eating plan if I could include limited dairy (kefir),
and eggs, otherwise, it becomes meat and veggies exclusively.

Thanks for your book and your blog – it’s inspiring and brings hope to
us.

Francis

ttys

Adam

IMPORTANT! Adam Farrah is not a doctor or medical professional. This information is based on my own opinion and is not meant to be medical advice or to treat, diagnose, cure or prescribe in any way.

Today’s question came from Joe in a private message he sent me on the CrossFit discussion board. Joe’s question was basically related to problems he’s having with lack of appetite and weight loss on a Paleo Diet. Joe is also dealing with Adrenal Fatigue.

Thanks a lot for the question, Joe and please be sure to post some follow up questions if you need to!

ttys

Adam

IMPORTANT! Adam Farrah is not a doctor or medical professional. This information is based on my own opinion and is not meant to be medical advice or to treat, diagnose, cure or prescribe in any way.

Today’s question is a great one from Jennifer! Here it is:

“Adam,

I have a question for you. I have been following Paleo for about a year pretty closely. I have been pretty frustrated lately and maybe your book will help me figure things out. I read/see peoples transformations and they seem to drop tons of weight/inches in 30-60 days. I started out doing pretty good but it seems like the more I get strict with Paleo the less I lose! I don’t have a lot left to lose so maybe its just it, but want to. Just wondering if they are the norm when it comes to Paleo or am I? Are those that are featured on blogs etc extreme cases? Or is that what should happen and I am doing something wrong?

I have watched some of your videos where you answer questions. In the one about fat burn pills, you talked about working out in the morning on an empty stomach and maybe with coffee. I was doing that when I saw the the biggest drop in inches. The past couple months I have been working out in the evening and then eating dinner after – 7:30ish. I know this is not good and have gone back to the 6am class. Your video reinforced something I knew and got me back to that early class. Its not as convenient but I was thinking that may have been part of my issue. Thanks for the video! It was just what I needed!

Blessings,

Jennifer”

Thanks for the GREAT question, Jennifer!

Here’s a link to a video I did in answer to another question where I talk more about taking a long-term heath focus as opposed to focusing just on scale weight and inches:

http://practicalpaleolithic.com/paleolithic-diet-blog/health-fitness-paleo-and-crossfit-a-long-term-view

ttys

Adam

IMPORTANT! Adam Farrah is not a doctor or medical professional. This information is based on my own opinion and is not meant to be medical advice or to treat, diagnose, cure or prescribe in any way.

Holly asked me two great questions on Facebook. Here they are:

“OK I’m still reading the book and unfortunately I’m only at about page 60. Couple questions – and forgive me if these can be found later in the book somewhere.

1. You talk a lot about foods that work well for certain people. Outside of having stomach issues after eating something, are there other signs I should be looking for to know when something doesn’t/isn’t working for me? OR..are there signs to know when something “does” work well. I very rarely have stomach issues (unless I’m just not paying attention to my body which is VERY possible because I’m definitely not very perceptive when it comes to my own body – probably because im constantly on the go. Hence how I’ve found myself 10-15 pounds heavier “all of the sudden”

2. I imagine you dont eat out a lot and plan your meals accordingly but IF you are traveling, or are out and in a bind on time – what are typical foods that you turn to when you’re in a pinch – whether they be fast food (gasp) or otherwise. I find that the times I make the worst decisions are when im pressed for time and can’t go home to eat as planned. My mind typically goes to “well, I need to eat something – one time probably won’t hurt” – which, i know, is a HORRIBLE mindset to have.

Holly”

Thanks for the question, Holly and thanks for buying my book!

If you have questions about Paleo diet or training, be sure to get them to me! Thanks for watching!

ttys

Adam

IMPORTANT! Adam Farrah is not a doctor or medical professional. This information is based on my own opinion and is not meant to be medical advice or to treat, diagnose, cure or prescribe in any way.

The first question in this video is from Carissa regarding Hemp Protein powder:

“Hi Adam!

I can’t seem to find the Q&A link on your site but I was wondering if
you know anything about hemp protein powder?

Any info would be great!

Thanks!

Carissa”

The second is from Dana about Fat Burners:

“Hey Adam,

Thank you so much for your response to my previous question
and for the downloads! They have been very helpful! I have another
question for you if you have the time!

My question is, along with my workout(right now just using Jackie
Warner videos & running 4x/week incorporating intervals), should I be
taking any supplements to boost fat loss? I’m not taking anything but
a mulitvitamin right now. I see various fat loss aids at the drug
store or GNC but just have no clue what to be looking for ingredient
wise.

Thanks!

Dana”

Thanks Carissa and Dana for the questions!

ttys

Adam

IMPORTANT! Adam Farrah is not a doctor or medical professional. This information is based on my own opinion and is not meant to be medical advice or to treat, diagnose, cure or prescribe in any way.

This question came from Donald by email and is about the results one could expect from 12 weeks on a Paleo Diet and CrossFit program. Here’s Donald’s question:

“Hi Adam,

Thank you for the free downloads I got from you.

I have been doing Body for life recently, well I did it a few years ago, lost weight, then stopped(crazy but I did) and put it all back on again PLUS extra.
Had a moment when I stepped on the scale and it said “error”. Stupid thing only goes to 330 pounds, yeah right stupid thing. Man that made me wake up real quick. So anyway in about 6 months I have dropped about 25kg or 50 something pounds.
I have been enjoying BFL because it is structured and I don’t have to think too much. Just do.
I have also started looking at crossfit, A LOT. Obviously at 125kg pull ups and burpees are not my favorite or even possible, but you got to start somewhere right?
I have SINS on FB that’s where I found your stuff.
So I went to a nutrition seminar at the local crossfit, obviously all paleo. And as I am new to this is am trying to find what/where how etc. Breads are my weakness, hell anything from a bakery. So I am keen to get into the Paleo style of eating.

The 1st 12 week challenge on BFL I lost a lot quicklym,, then I had very slow results for 8 weeks, and the last challenge finished last Saturday I only lost 6kg in 12 weeks, and I was busting my ass in the gym, but I suspect not doing well in the kitchen. I say I suspect because most of the time I actually thought I was doing well, I didn’t pid out on freedays, I don’t drink booze at all so no liquid carbs, it just gets demotinvational when you really try hard for 12 weeks and have a poor result. Lets be honest at 130 kg I should of lost more than 2% fat, and that what my measurements add up to, so that why I’m thinking crossfit and paleo, change things up completely.

Ok so now I’m going to ask how long is a piece of string, so I wont hold you to your answer, I’m just asking for an “guesstimation” based on your experience.

If I started doing paleo style eating(note I didn’t say diet) and sign up at crossfit and do a WOD 5 days a week what sort of weight loss would be fair to expect in 12 weeks.

I’m 6 foot tall, have  arresting heart rate of about 65, run 2 miles in about 20 min.

I know I’m asking you a hard question, I just need to dial a number in my head and be happy when I get it\, because I’m really bummed at what I achieved in the last BFL challenge.

Any feedback would be appreciated.

Thanks
Donald”

Thanks again for the question, Donald!

Here is the link to the “What is Fitness?” article from CrossFit Journal:

http://journal.crossfit.com/2002/10/what-is-fitness-by-greg-glassm.tpl

ttys

Adam

IMPORTANT! Adam Farrah is not a doctor or medical professional. This information is based on my own opinion and is not meant to be medical advice or to treat, diagnose, cure or prescribe in any way.

This blog post is sort of a follow up to the discussion I had about yoga in this post: http://practicalpaleolithic.com/paleolithic-diet-blog/adding-yoga-to-a-strength-program

Yoga and meditation can have a central role in treating Adrenal Fatigue, depression, anxiety and a number of other disorders. The video above discusses some of these and points out a number of resources for further exploration.

ttys

Adam

IMPORTANT! Adam Farrah is not a doctor or medical professional. This information is based on my own opinion and is not meant to be medical advice or to treat, diagnose, cure or prescribe in any way.

A BIG thanks to Sonya Conrad for this pic – Sporting a SINS shirt on Mt Kosciuszko, the highest point in Australia! Thanks Sonya!

This answer is in response to Jennifer’s question below:

“Hi Adam,

I have been hearing a lot lately about over training, even my own trainer has insinuated that I am no longer changing my body because I am not allowing it to recover. I go to the gym 6x a week for an hour. I do the classes as I find motivation with others. I also see my personal trainer twice a week for a half hour. In the past, I noticed my body was changing but now I feel like I have hit a wall. Yes, I have other things to consider such as diet. I don’t think I eat enough actually do a hectic night job (I’m 5’5 122lbs). I’m thinking of chaning my routine and starting crossfit but working out less.
Anyhow, my question is how do you find the right balance over working out and recovery?

Thank you,

Jennifer”

Thanks again for the question, Jennifer!

Here are the two blog posts of mine I mention in the video:

Overtraining and Adrenal Fatigue

CrossFit Workouts and Becoming More Efficient

ttys

Adam

IMPORTANT! Adam Farrah is not a doctor or medical professional. This information is based on my own opinion and is not meant to be medical advice or to treat, diagnose, cure or prescribe in any way.

My friend Leigh made a comment about my book, “The Paleo Dieter’s Missing Link” on Facebook yesterday that made me want to do a post on this topic. Thanks for the feedback, Leigh!

Here’s something that a lot of people don’t fully understand – there are many, MANY different Paleo diets. Sure, there’s “The Paleo Diet” book by Loren Cordain and there are plenty of “Paleo” authors, like my friend Robb Wolf. But “Paleo” can be looked at in a VERY broad way and it can include a HUGE variety of approaches. Something I worked very hard to do in my book is show the history of Paleo or “hunter-gather” diets and show how the different authors and “classic” books on the topic fit together and influence the variations you’re likely to see.

Authors and nutritional theorists have been advocating and studying hunter-gatherer or “Paleo” diets for OVER 100 YEARS! There’s a HUGE body of knowledge on this topic – if you know where to look…

Figure 1:

The bottom line in Figure 1 – and what I talk about throughout my book – is that oval superimposed over the columns. Paleo proper is there in the oval and to each side there are “outlier diets” that are very similar to Paleo but deviate from the “straight” Paleo diet you’d think of when talking about Paleo. I believe this is why some people do really well on a VERY low carb Paleo diet that even excludes fruit on one end and – on the other end of the spectrum – there are some vegetarian athletes who thrive.

It’s about principles that are found in ALL healthy diets – principles I believe Paleo embodies to a LARGE degree. These “core” or “backbone” Paleo principles are then combined with some number of changes and substitutions that make up each individual diet. For one person it might be very low carb. For others – like myself – it might be higher fiber and more fruit. For YOU it might be something else entirely – but ALWAYS within that oval and with the Paleo backbone.

I feel terrible on very low carb ketogenic diets. I also feel hungry and anxious when I let my dietary protein and fat get to low. My digestion and elimination gets better when I keep my fiber higher with green smoothies and a psyllium husk supplement and it also improves when I eat yogurt and kefir.

When are vegetarians Paleo?

I’ve talked to a few vegetarians who are actually eating pretty close to Paleo. They’re basing their diet on a large amount of fresh fruits and vegetables, not eating a lot of grains, beans or processed foods and they’re eating local dairy from well-raised animals, small amounts of cheese and sneaking some fish or chicken once in a while. This lacto-ovo model (when done on a Paleo template) is VERY close to the diet some hunter-gatherer societies in Africa subsist on or subsisted on at some point.

But, milk isn’t Paleo!

Milk and dairy aren’t Paleo if you go by the standard and popular definition. But, if you look at a hunter-gatherer tribe like the Maasai in Africa, you’ll see that milk from grass fed cows makes up a portion of their diet. So, is dairy Paleo? That depends. And different dietary templates will work differently for different people…

Here’s My Pet Peeve About Dairy and Paleo…

Something that I think is really silly – and happens A LOT in the Paleo community – is people advocate a “strict Paleo” approach with NO DAIRY and then use dairy-based protein powders like whey and casein. Some of these people even drink their coffee black – and HATE it – in an effort to avoid dairy. And then they use 10 scoops of whey protein a day. SILLY! These are usually the same people who give ME flak for using organic goat yogurt in my diet or eating raw cow milk kefir that I make myself from local milk.

My stance on dairy and Paleo is this: if you’re willing to use a processed and heated protein powder from industrially farmed animals, you should NOT use the powder and get the highest quality local, raw, humane and organic dairy you can find!

*Sigh*

ttys

Adam

BTW, if you want a seriously in-depth discussion of this topic and many, MANY others, check out my book, “The Paleo Dieter’s Missing Link.” It’s a HUGE resource (Over 160 pages!) and it’s had great feedback so far! Click on the link above or the book image below for more info!