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Dr. Frezza's top tips:

  • If you eat foods that make you feel full for longer periods of time, you will be able to lose weight without feelings of hunger.
  • What strikes you most when you go to Italy is how much smaller the portions are.
  • The goal in learning new eating patterns is to teach your stomach to enjoy food in a normal, healthy capacity, without overstuffing it.
  • Italians may live their lives around the table, but they are thinner because of their food choices and their portion sizes.
  • There is a saying in Italy that wine makes "buon sangue" (good blood).
  • It is important to enjoy life.
  • In general, your meals should consist of 55-60% carbohydrates, 20% protein and 25-30% fat.
  • We must regain the pleasure of buying fresh food and cooking fresh food in order to lose weight and live a healtheir lifestyle.
  • It is important to gain control of hidden calorie consumption.
  • Eat three meals and a snack every day. Don't skip meals! You'll get too hungry and may overeat.

Three delicious and healthy recipies from Dr. Frezza's book:

Caprese Salad
Mozzarella cheese and tomatoes is a very popular summer dish in Italy. Use the best summer tomatoesyou can find -preferably locally grown- and mozzarella made from the milk of a water buffalo if you can find it. With a slice or two fo crusty bread it can make a perfect lunch dish.

4 tomatoes

2 cups mozzarella cheese

Fresh basil leaves

2 tablespoons extra-virgin olive oil

Salt and freshly-ground black pepper

1. Slice the tomatoes and mozzarella into thick rounds. Arrange in overlapping slices on dish, alternating between the cheese and the tomatoes.

2. Top with few basil leaves. Sprinkle with olive oil, salt and black pepper.

Serves 2 to 4.


Tuna and Bean Salad
This dish makes an excellent light meal with the added convenience that it can be quickly assembled from canned ingredients. If available, use imported tune packed in extra-virgin olive oil. Drain the oil before adding to the mixture.

1 14oz can Cannellini beans, drained and rinsed under cold water

1 7oz can tuna fish, drained

2 tablespoons fresh lemon juice

1 tablespoon chopped fresh parsley or 1 teaspoon dry oregano

Salt and freshly-ground black pepper

1. Place the beans and the tuna fish in medium-sized mixing bowl.

2. In a separate bowl make a dressing using the olive oil, lemon juice, salt and pepper and either the parsley or the oregano. Mix well. Then add to the beans and tuna.

3. Toss well and serve.

Serves 4


Octopus with Lemon and Celery
Octopus is low in caloris, low in fat and an excellent source of protein. When buying octopus, opt for small ones that are no more than 2 ½ pounds in weight. Anything bigger is likely to be tough in texture.

2 lb octopus (if buying whole, ask your fishmonger to remove the eyes, beak and sacs)

2 tablespoons chopped fresh flat-leaf parsley

1 stalk of celery, very finely chopped

4 tablespoons extra-virgin olive oil

4 tablespoons fresh lemon juice

Salt and freshly-ground black pepper

1. Wash the octopus under cold running water and place it in a large sauce pan. Cover it generously with water and bring to a boil. Simmer for about 45 minutes until tender. Skim off any heavy foam that may rise to the surface.

2. Remove the octopus from the pan and allow to cool slightly. Slice the octopus into bite-sized pieces.

3. Place the octopus in a serving bowl and toss with the parsley, lemon juice, olive oil, celery and pepper. Mix well and allow to stand for a few minutes. Serve at room temperature.


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