I don't eat any fast food and prefer to cook from scratch. There's nothing like picking your own homegrown vegetables. I do eat terribly quickly though, I didn't realise this until my sister commented on it. That's probably why I take nexium for reflux. I wonder if I have really ever savoured any meal the way I should.
I think it is a part of my personality, rush, rush. Have you any hints on how I can slow the eating process and make it more enjoyable, even though I only cook for myself now, rather than eating being just another chore to fuel my body?

Thank you Dr. Hyman,
I have found the ultrametabolism way to be extremely satisfying. This is my 2nd full week of Phase one and I have lost 13 pounds and feel great. I haven't been hungry or craving things like I thought I would. I LOVE the mediterranian chicken recipe!
I read all the controversy about the cost of the foods. I have found that I am actually saving money by bringing my lunch to work everyday, not buying junk out of machines or fast food restaurants, etc. It was a lot of money up front to get stocked to follow the plan, but the food goes a long way! I can make a dish and have 3 meals from it. Thanks so much!

I have started eating just the way you described as the people in Italy do. I have been doing this for 3 weeks now and feel so much better. I have been eating real food, fruit, vegetables, lean meats. I stay away from any processed foods. Also my husband and I are leaving for Rome on Sunday. The first time for us to go to Italy. We are going to be there 12 days and are looking forward to do exactly what you described. We are going to look for places to eat where the locals go. We have never been into the tourist traps. Thanks for an interesting read

Dr. Hyman, I really enjoyed the taste of Italy you shared with us. This is truly the way to live!! I've had a weight problem most of my life. I'm 56. Until the last few years I enjoyed a fairly healthful life but now my weight problem is catching up with me. I am starting to eat healthier and want to adopt the "whole food" way of life. It makes so much sense. I have about 100 pounds to lose but I don't plan to go on another diet ever. Diets have made me fatter. Now I'm just going to eat healthy and exercise daily as much as my knees and body will allow!
Regards,
Judy in Michigan

This way of eating is wonderful, but I don't see how the restuarants in Italy can make any money if the patrons spend hours there leisurly eating? They can't afford to spend the money you would have to here in the USA to take up space for that long at a restaurant table.Why is it so different for the restaurants? I love the fresh food, cooking more and more while eating better.

Hi Mark, Just read your piece from Italy. Having just returned from a 2 week family vacation there, I really appreciated what you were saying. It was funny, on the first few days of our trip we were annoyed that it took so long for the waiters to stop by for our order or to bring us the check at restaurants, but then we figured out this was the way they ate--in a slow, relaxed manner! Great lesson. Enjoy your time there--its wonderful! Jennifer P.

Thats what life pleasures is all about. I am planning to go to Italy to experience the countryside off the beaten tour route. Do you have any suggestions of areas to visit,the best means of traveling within the country? Thank You...Enjoy!

We lived in Italy, in the Veneto region, for 7 years. I know exactly what you are talking about with the atmosphere and the good, fresh food. I still try to follow those guidelines here. It really does make a huge difference. I am currently doing a raw organic vegetable and fruit cleanse and never felt better. Thanks for all your good advice.

A few weeks ago, I was suffering from insomnia, which is not uncommon for me. I've been a terrible sleeper for years. Lucky for me, I stumbled upon a special on PBS with Dr. Hyman and was really intrigued with the whole philosohpy of your program. It just made sense. The next day, I went on line, found your website and did more research and since then, I have been sleeping better, have lost about 6 -8 pounds and am starting to see a big difference in my body. I have always considered myself a healthy eater, staying away from refined carbs and sugars because I've had hypoglycemia for many years that I control with diet. But I still wasn't eating whole, unprocessed or organcic foods and after two recent pregnancies, could not seem to lose my last 15 pounds. I turn 30 in 14 weeks and have a goal to lose weight, get in shape and feel great...not just for myself, but for my kids and husband, too. The biggest change for me is that I eat a much bigger breakfast now, like old fashioned oatmeal and egg whites with fruit, a salad with veggies and olive oil and taper it off by the end of the night with a small, satisfing meal, and I don't eat past 7 pm, only eating healthy snacks in between meals. It has really helped to stabilize my blood sugar levels and not to mention mood swings. I now am sleeping better and waking up feeling refreshed (and thin!) I've also started exercising again and am really trying to stick with the program and make it a lifestyle, not just diet or fad, which never work for me. This feels natural...the way you were intended to eat and live.

What is best to put in morning coffee?
I have been using splenda and milk.

Similar to the experience you describe in Italy, I saw the same things on a trip to Paris. The open-air markets were brimming with whole foods ... no boxes, bags, cans. People seemed to shop for a meal or two at a time. No heaping larders of packaged foot in their pantries I'm sure.

Although they eat foods that we are warned to stay away from, cheese, wine, pastry, they do so in small quantities and they avoid such American culinary treats as Screamin' Yello Zonkers, and Ho-Ho's.

I didn't see many overweight people in Paris until I go to the airport to come back to the U.S. and most of the U.S. tourists waiting to board the plane we overweight ... like me.

And the beautiful part is the sheer simplicity of following this type of diet which isn't a diet at all.

Your posting brought back so many memories! I went to grad school in Europe and when the holidays came, I was adopted by the Italian family of one of my fellow students. The meals were 3 - 4 hours long and filled with fun and laughter. How I miss that! Thanks for your message.

I was born in Cairns, Australia, but was raised in the U.S. I have visited Australia many times and have always noticed the difference in portion sizes. It's amazing-- my last trip there in 2001 I specifically remember ordering a small cappuccino with skim milk at a street vendor and his response was "small and skim milk are the only choices." There was no super-sized extra grande full fat milk cappuccino, not even an option for one! The same goes for food portions- when ordering in restaurants you only get what is equivalent to 1 meal, not 3 meals in one like you get when you order a meal in an American restaurant. I remember my fellow traveling companions complaining that they were not getting their $$ worth, all I kept thinking was that they were getting their health's worth... Thanks Dr. Hyman for the great examples and advice! Best Regards!

My 8th-grader tells me that ancient Italians were allowed to let the elderly and infirm die on the hillsides. My theory is that Italian cuisine arose from this practice . . . "Ok, but my pesto recipe dies with me . . . "

With the help of UltraMetabolism and Marc David's Slow Down Diet, I have been transitioning into a more plant-based diet in the past couple months and making efforts to eat my meals more slowly, and I've noticed big changes in how I feel post-eating. I'm not as full and have no indigestion or discomfort, not sleepy. I've also added fish oil as a daily supplement and am staying away from most flour. I'm really enjoying Manna's sprouted grain bread, nut butters, fruit, dark chocolate, and quinoa, and other grains. And I'm starting to drop some weight. I've noticed that the rings on my fingers are looser, my pants baggier, and I have more energy. And this is all without exercise! That's the next thing to aim toward, but these steps have been vital to coming home to myself, my body, and my food.

Dr. Hyman,
Thanks for your ministry in health and wellness, yes, I do believe you have a God given desire for the health and wellness of yourself and others. This is such an important part of life, because with out our health, what kind of life would we have? I have been trying to change mine and my families eating lifestylle thanks to your Prevention book, and a bible study called "First Place" that I have been doing the last few weeks. I have lost 9 pounds and my husband has lost 12 punds in about 3 or 4 weeks just by watching our portion sizes, and trying to eat only whole foods and grains. I now also shop for as many Organic items as possible. Even though they are usually more expensive, I know that God will provide for us if we are wanting to honor him with a healthy body.

So Thanks for doing your part in keeping us informed of the ways we can keep our temples healthy!

Delondra James
St. Louis, MO

I'm sure you're right about the food, but I'll bet you forgot to mention another very important ingredient i.e. I'll bet they walk a whole lot more then we fat americans do. I'll bet they're not jumping into their cars to zoom on down to the local store or that restaurant you so lovelingly describe.

My husband and I spent our honeymoon in Italy and we have yet to find many restaurants here in America that serve food in the same portions. (Angelini Osteria does a pretty good job here in Los Angeles). It is a much more interesting way to eat with small courses, you get to sample so much more. Also, dessert is often just fruit and a drink or cookies, but it is very small. We also found the Italians to be much slimmer than Americans. Who would have thought with all those stereotypical overweight Italians on the labels of pasta sauce? It is sad that Americans don't travel more, it is really important to see how other countries do things. Europe is a great example of a region who still manages to produce enough food for everyone, economically prosper, without denaturing the soil and environment the way we have here in the US.

Now it all makes sense (after reading your posting) why my friends from other countries are so thin, happy and relaxed. I have a friend from Africa who is a size 2 and eats fresh foods in small portions. Every evening her family dines with candles, uses the best china, enjoys wine and actually takes time to talk with her family. My friend from Korea is also a size 2 and had me over for lunch. The conversation and atmosphere was so enjoyable that you did not even realize you were eating smaller portions then what Americans eat. I left there full and relaxed. We can learn a lot if we just learn to be more like our foreign friends. Is it really that hard to slow down and enjoy a meal? I have 4 children so I would say yes but I am going to give it my best try with smaller fresh portions, nice dishes, candles, music and conversation.

I would like to know what kind of pasta to buy in the store. I don't have a pasta maker to make my own. Plus I live alone, that might be a little much for me. They have pasta in the cooler section. Is that better?

As I approach 60.......:>(, I have promised myself the body I deserve by December 16, my b-day; I have worked out in the gym consistently for 10 months now, with few layoffs; people have commented that I look 20 yrs younger, and part of my strategy is to follow Sly Stallone/Jack LaLane: 'if man makes it, don't eat it!' You are right, weight training is key, as muscle cells have memory and are metabolic engines, burning tens of times the potential fat as any other 'diet'/denial system. We need to start a boycott of any product with High Fructose Corn Syrup, public enema #1! Thanks, doc.

We eat locally grown produce as much as possible in season. Living in a northern state makes this impossible most of the year.

Mark,
Your article on Italian food was right on. I have become an avid reader on anything regarding Italian life and everything you say is so true. I have already started eating as they do. Not easy when you have a husband who does not like garlic or olive oil but I make it anyway and he either eats it or goes finds something else. : )
Thanks for this news letter...enjoyed it so much.

My wife and me started the Ultrametabolism plan 12 days ago. Only 45, I'd been experiecing Knee pain due to arthritis for 8 years causing me to not exercise.

Since changing my eating habite to the ultra way, I have zero knee pain and now look forward to brisk walks. Also lost 14 lbs. without any hunger at all.

Now it time to detox the old liver......

I really love your book. I have discussed Ultra Metabolism with my co-workers too. I am happy to say that it is making a difference to my life.
Could you tell me how many times and how soon you should do a cleansing diet. I started my new way of eating out with a cleansing diet and lost 6 lbs right away.
Thank you for your knowledge.
Susan

Age 77 with the usual aches and pains. Wish I had your advice years ago.
What about the low income seniors with no farmers market or health foods store nearby? Study the book daily.

I have traveled the world extensively and the picture you described,in Italy, is the norm for most of the rest of the world. I find the overweight and stressed eating fast food to be a North American affliction that seems to be spreading to countries that currently don't have obeasity problems, like Japan. I don't know if this will stop because the younger generations in Europe and Asia want the fast food and convenience. The biggest Wal-Mart I have ever been in is in Manheim, Germany.

For decades we continuously attempt to squeeze ten pounds of guano in a five pound sack and when we fail we get into a negatative spiral that finds our health and our wastelines suffering. Food is not just nurshment but for some becomes a cruch and a focus for rheir life. Others just throw food in their mouths to fill whatever remaining time is in the day. The latter was me.

Efficiency consultants show us how to get more and more squeezed into our available time until we no longer have time to be human. The busier we get the more we eat and the quicker we eat it and we eat when we have time. Substance means little just quantity.

I was absolutely hooked. I would go to dinner with my international friends enjoy their culture and go back to my hotel room and turn on the afterbuners and make up for the time I lost at dinner. I only justified the time as entertaing customers and my world was made up of customers and potential customers and I had little time for anything or anyone that didn't fit into my business plans.

I was the best and brightest and enjoyed the spoils of the conquest.
I would literally board an airplane after the workday to arrive in the morning, on another country for another workday just to board another plane in the evening and continue the cycle.

I was killing myself. Not just the feeling tired all the time but seriously watching my body detirorate as I continued to push for the next victory.

Then the unthinkable happened. I didn't have a heart attack but felt angina from two nearly blocked arteries. I had two stints installed and soon was back to my regular regime thanking modern medicine but with little concern for what else was happening. My Doctor did get me to quit smoking but this seemed like a small sacrifice to keep the king on the road conquring.

About two years ago I had a serious car accident where the guy following me used my car as his breaks and totally splashed the intervertbral material in my neck. I even tore my right rotator cuff from holding on to the steering wheel.

At first I just slept for about two weeks. I justified that by saying my body needed time to heal when in fact my body needed time to recover from my work pace.

I had several medical problems that I either didn't know about or were ignoring that now were highlighted by my team of Physicians.

I wasn't allowed to go to work so I attempted to work from home but for a guy accostumed to working from the road this wasn't fast enough. I was on a series of two week sick slips for about a year and felt I would return to work any time until my neurologist said he felt that if I continued to work as I had I would eventually be like Christopher Reeves.

This got my attention. I also started seeing what I was doing to my overall health; heart desease, diabetes, high blood pressure, obeasity, etc.

I elected to retire medically and,at first in physically therapy, began an exercise program.

I also picked up your book on Ultra Prevention and began eating more fruits and vegatables. I would occasionally slip and eat some junk but my body was very forgiving.

Now I raise much of my own food and live in the country in Arizona in a beautiful location outside of Tombstone. I have lost 8 inches off my wasteline. Put 10 inches on my chest. My blood pressure is now approximately 110/70 and my last A1c was 6.3 and dropping.

I really don't know what to do about my vertebrea since three of them are pressing on my spinal cord other than strengethen my neck muscles which I have. This does help but I am very happy I don't have to work to someone else's schedule.

Fortunately I had a Neurologist that is not a fan of spinal surgery and reserves it as the last resort. Because of the pain and weird sinsations I have I was certainly looking for a silver bullet so I could continue killing myself. My Neurologist recognized this and save me from myself.

I say this because now at the age of 53 I am beginning to feel better than I have in 25 years. I no longer have chest pains or arthritus and am truly living and enjoying the types things you describe in your Italy trip. Unfortunately nobody would have been able to tell me I was killing myself.

What amazes me is just like you I was exposed to this all over the world but I was so blinded by my career I forgot about me. I existed for a job that when I retired I was basically thanked and usered out the door for the next generation of candidates to take my place (it took six people to replace me).

I then realized that nobody cared about my health and my job was going to continue to load a horse that would pull until they broke it's back; then get another horse. If you don't look after your health then nobody will and when your back breaks it is a long recovery period.

I began eating only whole, fresh foods just two weeks ago forgoing gluten, dairy, etc. In addition, I added a cal-mag supplement in addition to the fish oil and multi-vitamin/mineral supplements already being taken. My state of health has improved markedly already, and the claudication pain in my leg has nealy disappeared! My prior diet was already quite good with a minimum of processed food and no fast food, so this small adjustment has likely been very effective in improving my health. I've already lost about 10 pounds.

I am thoroughly impressed with your very accurate observations! I have taken in a lot of your ideas about health and nutrition. I believe in eating metabolic foods, and I learn this from living in the southern tip of Italy for several years. It is the only way of eating for me now in life. Your observations of the Italian way of eating a very true and I am excited to see that there are Health experts out there that actually 'do' have a clue. Thanks!

Being on a strict budget, with 4 Teenagers, can you recommend a budget way of eating right? Many of your suggestions seem to be out of our range sometimes. But everything you say makes such perfect sense.

Thin Italians?

As a kid I grew up eating just like you described except it wasn't Umbria it was Newark, NJ and it was in my Grandma's kitchen. The whole family came every Saturday as long as I can remember, 3 generations of Aunts, Uncles, Cousins, we all gathered. My Grandpa, Italian from northern Italy the Emiglia-Romana region was a grand Papa. My memories of him are fond and my Grandma was a master of itialin fare. Everything was whole, natural and made from scratch. Hours and even days were spent preparing for Saturday's meal. The feast satisfied forty or so folks including kids. Among them I woulds say there were five 'Thin' ones. We loved every thin inch of them and we loved going to Grandpa's and Grandma's on Saturday. But thin, I don't think so...

I have always cooked for my family using fresh, unadulterated foods for each meal (our children now have their own families). Of course we do eat "wrong" things sometimes, but the majority of the meals are wholesome. I beleive that as a result, my husband and I now in our 60's, are not on any type of medication. I think that is due to getting the proper diet and exercise all these years. As an example, my husband's entire family has diabetes along with other health problems and I know they used a lot of packaged foods and very little/no exercise. I fear for the next generation we both know uses a lot of packaged foods in their diets.

I have mounds of comments, but ironically, since it's during lunch at work and of course I'm rushed, I can't get to all of them! suffice to say I loved this postcard; as for contrasts between the US and elsewhere--yes, big difference; recently visited Germany and organic foods are much more commonplace and not in the countryside only--we were in Berlin and there were organic shops conveniently located all over--organic food is more respected and also codified there; our system has to catch up; there was also less processed food there--

I believe in the whole food and no-processed eating, but simultaneously I wonder if it's possible here, because it really does require a slowing down, and I don't know if this coffee-fueled work ethic/environment is conducive to a mass change on that! maybe, little by little . . . .

thanks for that glimpse of countryside Italy--

Hi there Mark from the UK - bought your book Ultra Metabolism - fantastic -best book I have read on the subject. Your taste of Italy was wonderful just like my Italian partner - he is a fantastic cook and brings Italy into our home with the wonderful dishes he cooks for us.

A great way to find fresh, organic, locally grown foods is to contact your local chapter of the Weston A. Price Foundation! Visit www.westonaprice.org and click on the link for local chapters. The foundation is committed to local, sustainable, organic farming and traditional foods! Happy eating!

on your appraisal of Italian feeding habits... u should have learned this; YOUR personal American eating habits IN America are in dire need of improvement!...It's all here and has been for at least MY 70 years!!...PS. I've been all over Europe--twice.
bill.

Dr. Hyman,
Being of Italian descent I have followed a largely Italian way of life, except my husband became a meat and potato guy as a young fellow. Whenever I would steam greens or make asparacus and eggs or other true meals, Italian style, he wanted his meat and potatoes. As a young wife with asthma and trying to please my man, I did the American thing to make him happy. Now as a 70yr. old, he finally loves all the old Italian recipes. He is a great weight, I am overweight.
I was on predisone for a straight 22 years and it did keep me alive at a high price. I was at 250lbs. at one time. Finally when I was 61 yrs old, 8 years ago I was finally able to eliminate the steroids and did get down to 170lbs. But I would like to return to at least 145 or 150 lbs. I know I would be a lot healthier. Thanks for sending me all the great information you send, it is greatly appreciated.
Joan Falcone

I, too have dined in Tuscany in the manner Mark describes. When asked by friends, "What was Italy like," I generally first impulsively reply, "Heaven." And and this was after having walked my feet off and having my purse stolen! But I, although having traveled extensively, have never felt more at peace or more at home anywhere, and the food and manner of dining had a lot to do with that feeling.

Decaf? In a little village in Italy? Seems highly unlikely compared to the rest of the scenario...

I enjoyed your account of your dining experiences in Italy. I too enjoyed my experiences there. The ambiance and total lack of rushing (no one expects to turn the table) are almost as therapeutic as the amazing food. My husband and I have been eating an abundance of fresh fruits and vegetables with meat more as a seasoning item than a major menu item. We cook with fresh or dried herbs and enjoy whole grain and mixed grain breads. It doesn't take any longer to eat this way and our weight and health has improved. Our cholesterol has fallen 40 points. HDL's have improved. But, most startling of all, my hs CRP has gone from 10 to 3. Keep up the good work.

I caught a glimpse of your special on PBS and watched for a bit. I then immediately bought your book, and read half of it (I know, I know, I really should finish it one of these days). The information in your book, like that of your great article on eating in Italy, is really down-to-earth and *should* be something that all Americans consider when putting food in their mouths. I love the suggestions in your book as well as those of your website. What I cannot seem to do is implement all the changes! I used to be a "scratch" cook, and never used anything pre-made. Once I started working, the boxes-o-stuff started appearing in my shopping cart and now I can't seem to kick the convenience habit, even if they really don't taste that great. I have started eating much better breakfasts, have started bringing lunch to work, but dinner is really tough. Perhaps others have an idea? How can I come home from a ten-hour day at work and find the energy and motivation to whip up a from-scratch dinner?

I am surprised that many people talk about the expense of eating well. I have noticed that healthy foods such as cabbage, beans, carrots, squash, apples, whole grain rice, wheat, etc. (go to a warehouse or bakery supply store)don't cost very much. If you use meat sparingly, you can get reasonable cuts that will last for several meals. Fresh herbs can be grown in the windowsill from cheap seeds. One could make a case for eating healthy food as a way to save money. It is the prepared and processed foods that are the most expensive.

To Erika:

I do little cooking during the week but always eat homemade. The secret is to make things you can freeze in individual containers and/or cook things on the weekend and use my crockpot a lot. I do a lot of soups, make casseroles on the weekend that I can have a few times during the week. Add a salad and either other cooked veg or grain and dinner is served. Start small. Take one weekend a month and pick 1-2 recipes that you like and make them. After a few months you will have a repetoire of recipes that you can rotate through. Most of us really pretty much cycle through the same things with some seasonal variations. Once you have made each recipe a few times you will feel really comfortable with it and it won't take so much thought and planning. The key is to not try to overwhelm yourself with it.

That you for joining the evolving paradigm of sanity when it comes to food. I have been preaching this ver "Italian" concept for about 30 years and people are finally starting to get it. In my book Your Own Perfect Diet, these are major areas I cover. How we eat our food is as important as what food we eat, and sometimes more important!

Reading your comments on the Italians and the relaxed atmosphere and fresh foods, brings back memories of my trip to France and especially Lisbon. Where I might add had some of the best family style food I have eaten in my life! The restaurant that we ate at in France we had dinner at two nights in a row and each was a 2 and a half hour experience. This trip was some 7 years ago... thanks for bringing up those great memories.

Thanks for the site. I agree, although not so much Italy as all of Europe. The food of the Netherlands, Switzerland, Germany and Austria were excellent,but no where near Belgium. In northern Italy, they had no veggies-or fruits to speak of until I got to Bologna. England's food is not to my liking except the fish, which is very, very fresh. They have a lot more local, organic foods, less processing, and NO genetically modification! I do not understand why the US does not have better food. Even the Aussies think our food is awful: they told me so. Food cos are so busy making a buck all that is important to them is a long shelf life, and Americans want sugar and fat. Our tastes must be reeducated. Enjoyed your post. Seriously, go to Belgium.

Hello Dr. Hyman,

I appreciate your insights. I have been to Italy twice, both trips I have made it a priority to get off the tourist path. I have been so pleasantly surprised with the homestyle cooking you describe. Whatever is on the menu for that meal is what you eat. It was fabulous and so healthy. I believe the care that goes into the preparation of the meals makes them even more nurturing and nutritious. My first trip to Italy was three weeks long, I actually lost 7 pounds during that trip!

Thank you for your emails, I look forward to each one.

Penny McGuire

Hi from Wales. I am an american living here with my British husband.

I have found that the produce is better here. It is all grown by local farmers and very fresh. Things are treated with less in the way of preservatives and chemicals. Things dont last as long but that just means you top up on supplies later in the week. Meat is generally the same.

Despite these things, the UK is fast approaching the US in terms of obesity and health issues. Probably all those deep fried fish and chips they eat. The schools here have banned junk food and completely revamped their cafeteria plans in the hopes of squashing out child obesity.

I love the book and am slowly implementing it into my life. Ive lost 20+ lbs in the last 4 months mainly from eating whole foods. I dont get sick as often as I did before either. I was getting a cold/flu every 6-8 weeks when I first came to the UK. Not anymore.

I love the thought here and have been doing this since I was diagnosed with diabetes this year. My metabolism has increased and I've been steadily losing weight (20 lbs since March 2006). Yes, you are right, this is much better. I eat all day but non processed foods in small quantities. Here in the US a lot of local ethnic store are popping up. I live in Southern California and there is a big Middle Eastern presence and they have opened lots of stores that feature an abundance of fresh produce at very low prices. You can eat fresh every day even if you have a tight budget.
Thank you for sharing this wonderful information.

Now, how about the recipe for the Chicken meatballs that Simonetta made? That would be wonderful.

Thank you for the informative postings.

I got your book about a month ago and started eating whole, unprocessed foods as much as possible. I can't believe how much better I feel. I'm thrilled!