7 Great Tips to Lose Weight Without Dieting

It’s pretty easy to lose weight quickly, especially if you follow one of those fad diets. You’ll be able to shed the pounds pretty quickly but you might feel a little hungry and deprived of the foods you love. But what sucks even more is that if you lose the weight with a fad diet then it’ll just come back.

So how do you keep the pounds off permanently, without dieting?
Its simple, you must tweak your lifestyle habits so that all the little things you do add up.
Take on one or more of these simple, painless tactics to help lose weight without going on a "diet":

1. Eat Breakfast To Lose Weight.

Many people who make it a habit to eat breakfast are able to lose weight and keep it off. Don’t even think about skipping breakfast, sure it’s a sneaky way to cut calories but you’ll usually end up eating more during the day. Eating breakfast not only helps you satisfy your hunger but it also gives your body the nutrients it needs to function properly.

2. Lock Up The Fridge

Determine a time when you’ll stop eating so you won't give in to the late-night cravings or unnecessary snacking while watching TV. If you do feel a bit hungry during the night then have a cup of tea, suck on a piece of hard candy or if you want something sweet enjoy a small bowl of frozen yogurt. Another strategy you can use is to brush your teeth so you’ll be less likely to eat or drink anything else.

3. Choose Liquid Calories Wisely.

Stay away from sweetened drinks they load you up on calories and don’t take way your hunger like whole foods. If you need a drink go for water, sparkling waters, small amounts of 100% fruit juice, or skim milk. Limiting your alcohol intake will help a lot to drop down these calories as well.

4. Eat Your Fruits and Veggies.

Consuming lots of low-calorie, high-quality fruits and vegetables is much better than eating foods that are higher in fat and calories. When you start eating more fruits and veggies your diet will be enhanced with vitamins, minerals, phytonutrients, fiber, and if you fill up on super-nutritious produce, you won’t be reaching for the bag of chips.

5. Be In Command Of Your Environments.

Another simple strategy to help decrease your calories is to control your environment. This includes everything from stocking your kitchen with lots of healthy choices to choosing the right restaurants to eat at. This means staying away from the “all-you-can-eat” places, and eating a healthy snack before going to a party so your not starving.

6. Cut Your Portions.

Hers an interesting thought, If the only thing you do is reduce your by 10%-20%, you will lose weight. Most of the portions you eat at restaurants and at home are more than you need. Use measuring cups to get a sense of your usual portion sizes, and work to get them down. You can instantly take control of this by getting smaller plates, bowls and cups.

7. Walk It Off.

If you lack in the physical component of weight loss then you wont see results as fast. To help work your muscles and stay active, try walking everyday to keep your heart and muscles in tiptop shape. If you want to take it one step further track your progress with a pedometer and slowly but surely add more steps to your day until you reach 10,000 per day.

Marci Lall is a Weight Loss and Body Sculpting Specialist for women. Visit his website at www.lallpt.com to get his FREE special report "How to Get Maximum Weight Loss & Fitness Results in Minimum Time".

Herbs and spices and crostini- oh my!!

Herbs and spices have been used throughout history by many civilizations and remain one of the most ancient and fundamental aspects of cooking. The Chinese were the first to use herbs and spices in cooking and are well known for their medicinal knowledge of herbs. Throughout history, spices have been thought of as valuable trading goods. During the nineteenth century when European trade was at its peak, cloves sold for $18 a pound, and pepper was so valued it was sold by the peppercorn. Having an herb garden was commonplace in early Colonial America, but unfortunately now that is no longer a necessity.Herbs and spices often come hand-in-hand, but they are not the same thing. While herbs are the leaves of the plant (often dried), spices are the more aromatic parts of the plant such as buds or roots. In order to harvest herbs, it is important to understand the particular herb you are dealing with. For example, leafy herbs should be carefully picked when ripe and you should never take more than 10 percent of the growth at a time. These types of herbs should be pruned carefully and you should avoid over-pruning the plant. At the same time, if you are growing something such as garlic, you can pick that whole plant when you are ready to use it. It is best to pick the plant and use it when you know it is at its ripest, just like any other type of fruit or vegetable.If you want to store your herbs, you should always keep them in a cool, dry place, with a minimum amount of sunlight. In most cases a cupboard would be fine for storage. Drying your herbs is a good way to keep them longer for cooking. Some herbs, such as bay leaves, actually are most flavorful after they are dried. The method for drying bay leaves is to clean them with a pastry brush (no water), then lay them out on a warm dry surface, and in about a week they will be dried. They should be stored in an airtight, glass container. Other herbs can be dried just by tying them into bundles and hanging them. The only catch to this is that the room they are stored in should not be more than 86 degrees, because their oils will evaporate from the humidity. It is also not recommended that you dry your herbs in the kitchen. Generally, a more dry area of the house is better for this. Do not allow the herbs to dry for too long either, because then they tend to crumble if dried for too long. One other method that is quick is to dry your herbs in the microwave. After cleaning the herbs, dry them and spread them out between two paper towels. Then put them in the microwave for 2-2 ½ minutes and store the herbs in airtight containers.

CROSTINI NAPOLITANI
(copyright 2005-2007 The Basic Art of Italian Cooking by Maria Liberati)
4 thick slices of bread (crusty Italian type)
2 ounces of fresh mozzarella cheese2 ounces tomato paste8 anchovy filletsOlive oilOreganoSalt and paper
Using an oil that has a thin spout, pour a light coating of olive oil on each slice of bread, then equally divide the tomato paste among the 4 slices of bread.Place 2 anchovy fillets on each slice of bread.Sprinkle with oregano and then add salt and pepper.

Place baking paper on a baking pan and coat it lightly with oil.Place each slice of bread on baking paper.Then bake for about 5 minutes at 400 degrees, until the cheese melts and becomes bubbly.
Serves four people

Ciao for now..

Maria Liberati

Visit me at http://www.marialiberati.com

The Risk of Heart Attack and Coronary Artery Disease

Coronary Artery Disease (CAD) is the most prevalent type of heart disease, affecting nearly 13 million people in America alone. It is caused by the gradual accumulation of plaque-fatty deposits-in the coronary artery (the main artery supplying blood within the heart), over several years. The result is a decreased supply of blood and oxygen to the heart. If left untreated, CAD can lead to heart attack and death. The most dangerous thing about CAD is that it can act as a ‘silent killer’ i.e. it causes the death of the patient without any warning symptoms or signs. But usually 3 main warning signs are experienced by many CAD patients. These are:

(1) Angina (Chest Pain): It feels like pressure or tightness in the chest, often appearing suddenly in a stressful situation. The stress may be physical or psychological.
(2) Shortness of Breath: Fatigue and shortness of breath are two main alarming signs of CAD. Usually, these are accompanied by swelling in the feet and ankles. The end result of these may be Congestive Heart Failure (CHF).
(3) Heart Attack: A heart attack occurs when one or more of the arteries supplying blood to the heart become completely clogged (with plaque). The pain in heart attack is similar to but more intense than that in angina.

Some precursors of heart attack are listed below. If any or more of these are experienced, it’s time to see your physician.

Pain in the chest, radiating to the left shoulder, arm, back, or jaw
Repeated encounters with pain in the chest
Prolonged pain in the upper abdomen
Shortness of breath
Sweating
Lightheadedness
Fainting
Nausea and vomiting
Impending sense of doom

More can be learnt about CAD and heart attack by visiting Dr. Rodger Murphree’s website http://www.treatingandbeating.com/healthconcern.html.

Il Perdonanza, Cafe torronata, L'Aquila...

(copyright 2006-2007, Maria Liberati)

One of the things I look forward to doing each year (if selected) is being part of a 700 yr old medieval event that is held in the capital city (L'Aquila) of the region I live in (Abruzzo).
Each year, a certain number of dignitaries and notable people - from not only Abruzzo but all over the world are selected to take part in this event. This year was the second year I was selected to be part of the 'sfilate' or parade along with many notable people from ambassadors and/or their wives from Bosnia, other parts of Europe, the Vice President of Italy, 5 bishops from the Vatican and all of the mayors from every town in Abruzzo.

I will do a sequence of blogs on this event since it is an important event and it has a lot of significance in the world today. The event was started by Pope Celestino- the Pope back in that time. The event is known as "La Perdonanza Celestiniana". It refers to an idea this Pope came up with to try to make peace in the world, because at that time many countries were also fighting against each other.
His philosophy was in order to try to make peace in the world- to forgive everyone and wash their slate clean from that day forward- no matter what they had done in the past. However, they must promise to mend their old ways and start anew and all would be forgiven. And amazingly enough, at that time this created peace in the world. A beautiful thought and a beautiful way to celebrate the idea of peace in the world
One of my favorite reasons to go to the beautiful city of L'Aquila- besides their beautiful churches, works of art, scenery and food is a special coffee drink called 'cafe torronata'. It is an espresso served up elegantly with a chocolate candy (a specialty made in L'Aquila) placed in the bottom of the drink and allowed to melt into the coffee. A dollop of whip cream on top and prepare to be mesmerized!!.
Here is my recipe for cafe torronato. However, to get the real thing, you should have a chocolate covered torrone from Fratelli Nurzia or Sorelle Nurzia. They invented these candies and are still making them in L'Aquila the same way they did over 50 yrs ago.

Cafe Torronato
Brew 1 cup of espresso. Place chocolate covered torrone at bottom of glass. Let stand for about 1 minute, stir gently, top with some fresh 'panna' or whipped cream. Dust with powdered sugar.

Mmmm!! Delizioso

Ciao for now!!
Maria
http://www.marialiberati.com

Bragging Ripes

I wish they all could be California fruits.

I am not as well traveled as I would like to be. In this fine country I call home, I've been to Massachussetts, New York, Florida, Georgia (just the airport), Oregon, Nevada, Arizona, Utah (again, the airport), Iowa and Nebraska. I've traveled to Hawai'i, Canada, Mexico, and the Bahamas. I lived in Seattle, Washington briefly as a child and in Southern California since I was five. Everywhere I have gone, I have sampled the cuisine the region was known for. I consider it a culinary sin to do anything less on vacation.

The papaya in Hawai'i is better than anywhere else in the world. The baked crab I had in the Bahamas could not have sweeter. The grouper in Florida is tops for grilled fish (especially with a Margarita), and call me super-satisfied at a good Vegas buffet. Shredded meat wrapped in corn tortillas on the waterfront in Playa del Carmen, Mexico is paradise plated. But nothing rivals California avocadoes. Sorry, rest of the world.

I am not going to give you another guacamole recipe. You already know they make a healthy substiture for mayonnaise on a sandwich. And I'm sure you know by now how expensive they are, and for good reason.

I just want to tell you something more important about avocadoes. The best way to eat the avocado is simply. Scoop it, slice it, and squeeze on top if it only fresh lemon juice and sea salt. That's it - I'm totally serious.

I've been to Napa, Sonoma, Healdsburg and sampled wine country cuisine (and wine, of course!)in depth. I've eaten at the seaside places in Malibu. I've eaten hot dogs from the most notorious and oldest establishments in L.A. And I've had cocktails and steaks at fancy-schmancy restaurants in San Francisco. And nothing else in California rivals the avocado.

Find yourself here eating one, simply.

And when I do get to the rest of the world (I'm thinking Europe, namely, the Mediterranean countries), the only time I will stop eating is to write about the food of the region.

But as a California Girl, born here, raised here, I'll always come home to the avocado. Nothing rivals a simple comfort.

Midnight..mezzanotte.. and almost ready to leave the office. With music loudly playing in the piazza -a block away from my window-I can barely concentrate. The end of the summer is drawing near and everyone is trying to soak up every last drop of the pleasures of the summer- the weather, the warm summer nights, the air, the food ,the fun..

Anyway, as I set out to do before I go home tonight, I want to send you a souvenir of my day here. Besides working and writing, and meetings, eating and cooking takes up some part of the day. The souvenir I can send today is the wonderful taste of today's lunch. I made a simple’ risotto con funghi’ with the fresh mushrooms. I was able to find them at at the market early this morning walking to the office.
I prefer to eat risotto in the winter time since it does require 20 minutes of concentrated stirring over the gas range. But withstanding the heat for 20 minutes was well worth the results!! Enjoy.

1 cup of carnaroli or arborio rice
4 cups of broth
1 slice of fresh onion
a small handful of freshly chopped parsley
2 tblsps of olive oil
2 tblsps of parmigiano-reggiano cheese
1 cup of dry white wine

Saute onion slice in olive oil till golden, place in sliced, washed mushrooms. Pour in some broth and simmer for about 5 minutes. Pour in cup of rice, then cup of white wine. Put timer on for 16 minutes. Continuously stir and add broth in as liquid dries up. When timer goes off, taste. If not finished, add more broth until al dente.
When finished, place in serving dishes and top with fresh parsley and freshly grated parmigiano-reggaino cheese.

Serve with chilled white wine.
Ciao for now
Maria
http://www.marialiberati.com

Copyright, Maria Liberati 2006, 2007- The Basic Art of Italian Cooking

Mysterious Squash

"These seeds are from the village in Greece," said my mother-in-law. "They'll make beautiful squash in the fall." And she handed me the thick, white coarse seeds that looked a lot like the pumpkin seeds I buy in bulk. I expected these seeds to grow pumpkins, and told my kids to be ready to decorate them on Halloween.

A week later the squash seeds from Greece we had planted in June erupted into a plant that took over our backyard 5x8 vegetable garden. The heirlooms fared well, as they were planted next to a wall. The cucumbers shrunk a little due to the competition, and the cabbage, as I am learning, takes forever to grow.

But I am a patient gardener.

The mysterious squash that came from Greece does not exist anywhere in the States, from what I can tell. I have done internet searches on it, shown it to my gardener friends who have shown it to their mothers...I've done everything but take it to the Farmers Market which is my next step. It looks just like the picture above, but the color of zucchini. In description it sounds like a delicata - pale yellow in color, sweet and mild, like a mellow butternut.

But here's the thing - I don't care what it is, I only care how it tastes (and if it's good for us). It becomes sugary and fragile when I roast it, and paired with oven-roasted heirlooms it grew alongside, topped with shaved Grana Padano mixed with whole wheat pasta, we are in summertime harvest bliss.

Tonight I plan to make soup with my mystery squash. It should pair well and look beautiful with a sprinkling of red curry at the end. I've been marinating some chicken breasts in balsamic and brown sugar. With a crisp, fresh salad and a crusty French bread it'll be an end of summer almost autumn feast.

Now if I could only get everything in my garden to grow as enthusiastically as this squash from the homeland, "What's for dinner?" wouldn't be such a mystery, either.

~ Samantha Gianulis
www.samanthagianulis.com

Anice Stellato

Everyday is remembered by a taste , a flavor, a recipe while here in Italy. These are my special souvenirs or 'ricordati'. Yesterday, my favorite flavor was 'anice stellato'-or star of anise. After leaving the office at 10:30 last night, we headed to our favorite coffee bar. Too hot for that usual cup of espresso before heading home- but a chilled espresso is perfect. This was not just any chilled espresso- it was more like a milkshake without the milk- 'a shakerato'.
Start with a cup of good hot espresso- just made. Place in a milkshake shaker, add in some ice cubes, sugar. Stir until ice is almost melted. Shake. Then place in a blender until creamy and frothy.
Pour into a martini glass, top with freshly grated star of anise (anice stellato).
What a refreshing way to end a day!!
Even though the freshly grated start of anise was just a pinch- it made the drink a special one. The flavor blends so wonderfully with espresso.

Cold pasta to lift your spirits....

(Sorry I have not been writing as frequently as usual, I am here at my office in Italy now till mid September). Hope this little splash of words helps yourday as it did mine yesterday...
Anytime I need something to lift my spirits a wonderful dish of pasta is a great start. And todays' meal was no exception. Of course I had to rush home so that I would have enough time to make the pasta dish I was dreaming of; A cold pasta salad with fresh mozzarella, small 'pachino'tomatoes, fresh basil and some extra virgin olive oil..
I say 'rush home' because I had a lot of work to finish up and had to quickly stop to pick up fresh mozzarella before stores close at 1:30. ( I am writing from my office in Italy). But I made it a few minutes before 1:30. As typical Italian approach to life- no one was rushing or running-even though it was 3 minutes till closing and people were still entering the store -albeit in a relaxed pace.

We were getting really hungry it was now 2 PM by the time I got home.
Water in the pot..
Pinch of salt in the water...
Place gas on...
Cut small tomatoes in half
Chop fresh basil
Cut fresh mozzarella into small chunks

Now place fresh tomatoes. fresh basil, fresh mozzarella in bowl. Place penne pasa in boiling water and cook for 9 minutes. Drain. Place in bowl with fresh tomatoes, drizzle with jsut about 1 tablespoon of extra virgin olive oil and toss gently to coat and mix all ingredients..

Oops, don't forget the freshly grated parmigiano-reggiano cheese on top. Grate on top of each individual serving...
Ahh.. perfect pasta to lift anyone's spirits. And a glass of chilled white wine like a light Trebbiano goes well and keeps the meal light and refreshing.

Ciao for now, and don't forget to visit me at http://www.marialiberati.com

Having Fat in The Wrong Places Could Be A Life Or Death Situation

Where your fat is located can be just as important as how much you weigh. If you carry extra fat in your abdominal area then you’re at a higher risk for weight-related health problems. If the fat is packed on your hips and thighs then the risk is much less.

One technique you can use to make sure your on the right track is the waist/hip ratio. You can easily find yours by measuring your waist at the smallest point and your hips at their widest point. Then divide your waist measurement by your hip measurement.

For example if your waist is 34 and your hips are 42 then your waist/hip ratio is 0.8.

For women, a waist/hip ratio over 0.8 indicates an increased risk for diabetes, heart disease, and high blood pressure.

If your ratio is higher than 0.8, you may be at higher risk for heart disease, stroke, diabetes, high blood pressure, and possibly even breast cancer. Going from fat to toned and defined can help improve your waist/hip ratio and improve your over all health.

Diet, aerobic exercise, and strength training are all fundamental and necessary components to help burn the excess fat. Believe it or not one of the best ways to keep track of your progress is to use an old-fashioned tape measurer or the mirror in your bedroom.

But of course there are other body-fat measuring devices, such as the calipers and electronic testers that are available in many gyms, to chart your fat-burning progress.

I tell my clients that it's not worth checking unless they're simply interested.

The normal body fat range for a woman is 22 to 28 percent. But most measuring devices are not accurate enough to tell you if you've really changed, so it can be frustrating to check it after a few weeks or months. It's better just to look in the mirror - if it looks like fat then it probably is fat.



Is your weight increasing your risk for health problems?

To find out, don't just step onto the scale in your bathroom. Instead measure your waist and hips and use the following formula to determine your waist/hip ratio.

1. Measure your waist at its slimmest point.
2. Measure your hips at the widest point.
3. Divide your waist measurement by your hip measurement:


(waist in inches) ÷ (hips in inches) = (waist/hip ratio)


Marci Lall is a Weight Loss and Body Sculpting Specialist for women. Visit his website at www.lallpt.com to get his FREE special report "How to Get Maximum Weight Loss & Fitness Results in Minimum Time".