Read e-book online A Time to Keep Silence PDF

By Patrick Leigh Fermor

Whereas nonetheless undefined, Patrick Leigh Fermor made his means throughout Europe, as mentioned in his vintage memoirs, A Time of presents and among the Woods and the Water. in the course of global struggle II, he fought with neighborhood partisans opposed to the Nazi occupiers of Crete. yet in A Time to maintain Silence, Leigh Fermor writes a few extra inward trip, describing his numerous sojourns in a few of Europe's oldest and such a lot venerable monasteries. He remains on the Abbey of St. Wandrille, an outstanding repository of paintings and studying; at Solesmes, recognized for its revival of Gregorian chant; and on the deeply ascetic Trappist monastery of los angeles Grande Trappe, the place clergymen take a vow of silence. eventually, he visits the rock monasteries of Cappadocia, hewn from the stony spires of a moonlike panorama, the place he seeks a few hint of the lifetime of the earliest Christian anchorites.
More than a background or go back and forth magazine, even though, this gorgeous brief booklet is a meditation at the which means of silence and solitude for contemporary existence. Leigh Fermor writes, "In the seclusion of a cell--an life whose quietness is just different via the silent nutrition, the solemnity of formality, and lengthy solitary walks within the woods--the bothered waters of the brain develop nonetheless and transparent, and lots more and plenty that's hidden away and all that clouds it floats to the skin and will be skimmed away; and after a time one reaches a kingdom of peace that's unthought of within the usual world."

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That daily difference can add up to an extra pound of body fat every week! Whether they take the form of carbs, protein, or fat, calories clearly matter when you’re trying to shed pounds and keep them off. Scientific research keeps coming back to calorie control as the smartest means to losing weight for good. In a landmark study published in 2009, more than 800 overweight adults were assigned to one of four lower-calorie diets: lo w-fat/high-carb, low-fat/moderate-carb, high-fat/low-carb, and high-fat/very-low-carb.

TYPICAL PORTION 400-CALORIE PORTION MEAL PORTION APPETIZERS PEPPERONCINI ¼ cup 10 calories 10 cups 400 calories � cup 10 calories PROSCIUTTO 6 thin slices 100 calories 24 thin slices 400 calories 3 thin slices 50 calories PEPPERONI 10 slices 100 calories 40 slices 400 calories 5 slices 50 calories KALAMATA OLIVES 10 olives 100 calories 40 olives 400 calories 5 olives 50 calories ITALIAN BREAD, MEDIUM (½″-THICK SLICE) 6 slices 300 calories 8 slices 400 calories 1 slice 50 calories HONEYDEW SLICE, SMALL (1" THICK), WRAPPED IN PROSCIUTTO 1 slice melon + 2 slices prosciutto 90 calories 4½ slices melon + 9 slices prosciutto 405 calories 1 slice melon + 1 slice prosciutto 60 calories MARINATED ARTICHOKE HEARTS, cut into quarters 6 pieces 180 calories 13 pieces 390 calories 3 pieces 90 calories PROVOLONE CHEESE 4 oz 400 calories 4 oz 400 calories 1 oz 100 calories FRIED CALAMARI 1½ cups 400 calories 1½ cups 400 calories � cup 130 calories STEAMED MUSSELS 25 mussels 340 calories 30 mussels 410 calories 10 mussels 140 calories MOZZARELLA STICKS 10 sticks + ½ cup marinara sauce 870 calories 4 sticks + 6 Tbsp marinara sauce 390 calories 2 sticks + 3 Tbsp marinara sauce 195 calories BRUSCHETTA, MEDIUM (½″ x 2″) 3 pieces 620 calories 2 pieces 410 calories 1 piece 210 calories GARLIC BREAD, MEDIUM (2" SLICE) 1 slice 210 calories 2 slices 420 calories 1 slice 210 calories Appetizer Platter 2 stuffed mushrooms 140 + 1 slice honeydew wrapped in 1 slice prosciutto 60 + 3 pieces marinated artichoke heart 90 + 5 kalamata olives 50 + Medium slice Italian bread 50 = 390 calories • good fats • fruits/veggies Fried Calamari and Antipasti � cup fried calamari 130 + 5 slices pepperoni 50 + 1 oz provolone cheese 100 + 5 kalamata olives 50 + 5 steamed mussels 70 = 400 calories • protein • good fats TYPICAL PORTION 400-CALORIE PORTION MEAL PORTION SOUPS MINESTRONE SOUP 1 bowl (1½ cups) 200 calories 2 bowls (3 cups) 400 calories 1 cup 130 calories PASTA E FAGIOLI SOUP 1 bowl (1½ cups) 250 calories 1½ bowls (2¼ cups) 375 calories 1 cup 165 calories TYPICAL PORTION 400-CALORIE PORTION MEAL PORTION SALADS FRESH MOZZARELLA (½ OZ SLICES) with basil, tomato, olive oil 6 slices cheese + 6 basil leaves + 6 tomato slices + 1 Tbsp olive oil 380 calories 6 slices cheese + 6 basil leaves + 6 tomato slices + 1 Tbsp olive oil 380 calories 2 slices cheese + 2 basil leaves + 2 tomato slices + 1 tsp olive oil 130 calories GARDEN SIDE SALAD 1 cup salad + ¼ cup Italian dressing 290 calories 1 1/3 cups salad + 1/3 cup Italian dressing 385 calories 1 cup salad + 1 Tbsp Italian dressing 160 calories Soup and Salad 1 cup pasta e fagioli soup 165 + 1 cup garden side salad + 1 Tbsp Italian dressing 160 + Medium slice Italian bread 50 = 375 calories • fiber • good fats • fruits/veggies TYPICAL PORTION 400-CALORIE PORTION MEAL PORTION PIZZA VEGETABLE AND FETA DEEP-DISH PIZZA (14", CUT INTO 8 SLICES) 1 slice 540 calories 3/4 slice 400 calories � slice 270 calories MEDITERRANEAN MULTIGRAIN FLATBREAD PIZZA (10", CUT INTO 6 SLICES) 2 slices 300 calories 2 2/3 slices 400 calories 2 slices 300 calories Mozzarella Salad and Pizza Fresh mozzarella salad (2 slices cheese + 2 basil leaves + 2 tomato slices + 1 tsp olive oil) 130 + � slice vegetable and feta deep-dish pizza 270 = 400 calories • good fats TYPICAL PORTION 400-CALORIE PORTION MEAL PORTION ENTRÉES SHRIMP SCAMPI 1½ cups 160 calories 3 3/4 cups 400 calories 3/4 cup 80 calories PASTA BOLOGNESE 1½ cups pasta with meat sauce 390 calories 1½ cups pasta with meat sauce 390 calories 3/4 cup pasta with meat sauce 195 calories PENNE ALLA VODKA 3 cups penne with sauce 630 calories 2 cups penne with sauce 420 calories 1 cup penne with sauce 210 calories BAKED ZITI 2½ cups 1,050 calories 1 cup 420 calories � cup 210 calories EGGPLANT PARMIGIANA (4" x ½″) 2 slices 420 calories 2 slices 420 calories 1 slice 210 calories LINGUINE WITH WHITE CLAM SAUCE 2 cups linguine with sauce 660 calories 1¼ cups linguine with sauce 410 calories 2/3 cup linguine with sauce 220 calories MEAT LASAGNA (4" x 4″ PIECE) 1 piece (1½ cups) 480 calories 7/8 piece (1¼ cups) 420 calories � piece (3/4 cup) 240 calories PASTA PRIMAVERA WITH SAUCE 2 cups 510 calories 1½ cups 380 calories 1 cup 255 calories VEAL SCALOPPINE 8 oz 560 calories 6 oz 420 calories 4 oz 280 calories TUSCAN STEAK 8 oz steak + 1 cup spaghetti 880 calories 4 oz steak + 2/3 cup spaghetti 410 calories 3 oz steak + ½ cup spaghetti 290 calories SLICED CHICKEN, BROCCOLI, AND RIGATONI IN WHITE WINE SAUCE 6 oz chicken + 1 cup broccoli + 2 cups pasta with sauce 920 calories 3 oz chicken + 1 cup broccoli + ½ cup pasta with sauce 375 calories 2 oz chicken + 1 cup broccoli + ½ cup pasta with sauce 300 calories VEAL MARSALA 6 oz 470 calories 5 oz 390 calories 4 oz 310 calories CHICKEN MARSALA 6 oz chicken + 1 cup pasta with sauce 620 calories 4 oz chicken + 2/3 cup pasta with sauce 420 calories 3 oz chicken + ½ cup pasta with sauce 310 calories SPAGHETTI AND MEATBALLS 2 cups spaghetti + 4 meatballs + 1 cup sauce 1,110 calories 7/8 cup spaghetti + 1 1/3 meatballs + 2/3 cup sauce 420 calories 2/3 cup spaghetti + 1 meatball + ½ cup sauce 320 calories CHEESE RAVIOLI WITH MARINARA SAUCE 12 ravioli with sauce 660 calories 7 ravioli with sauce 385 calories 6 ravioli with sauce 330 calories CHICKEN PARMESAN 6 oz chicken + 3 cups pasta with sauce 1,380 calories 2 oz chicken + 3/4 cup pasta with sauce 410 calories 2 oz chicken + ½ cup pasta with sauce 350 calories CHICKEN SCALOPPINE 6 oz chicken + 1 cup pasta with sauce 740 calories 3½ oz chicken + ½ cup pasta with sauce 410 calories 3 oz chicken + ½ cup pasta with sauce 370 calories CHICKEN FETTUCCINE ALFREDO 6 oz chicken + 2½ cups pasta with sauce 1,410 calories 2 oz chicken + ½ cup pasta with sauce 380 calories 2 oz chicken + ½ cup pasta with sauce 380 calories Tuscan Steak 3 oz Tuscan steak + ½ cup spaghetti 290 + � cup sautéed spinach 100 = 390 calories • protein Linguine with Clam Sauce 2/3 cup linguine with white clam sauce 220 + 1 cup sautéed broccoli 90 + � cup gelato 90 = 400 calories • fruits/veggies Veal Scaloppine 4 oz veal scaloppine 280 + Large steamed artichoke, no butter 120 = 400 calories • fiber Chicken Marsala 3 oz chicken Marsala + ½ cup pasta 310 + 1 biscotti 90 = 400 calories • protein Meat Lasagna � piece meat lasagna 240 + � cup gelato 180 = 420 calories FIND THE FAT As a general rule, lighter-colored sauces have more fat and calories per ½ cup: CALORIES FAT (g) Red clam sauce 60 1 Marinara sauce 110 4 Vodka sauce 140 10 Meat sauce with Italian sausage 160 11 Alfredo sauce 180 13 White clam sauce 300 21 Pesto sauce 620 57 TYPICAL PORTION 400-CALORIE PORTION MEAL PORTION SIDE DISHES STEAMED ASPARAGUS WITH LEMON SAUCE 20 asparagus spears + ¼ cup lemon sauce 310 calories 27 spears + 7/8 cup sauce 410 calories 5 spears + 1 tsp sauce 35 calories POLENTA 1 cup 160 calories 2½ cups 400 calories � cup 80 calories SAUTÉED BROCCOLI 2 cups 180 calories 4½ cups 405 calories 1 cup 90 calories SAUTÉED SPINACH 2 cups 400 calories 2 cups 400 calories � cup 100 calories STUFFED ARTICHOKE 1 artichoke 400 calories 1 artichoke 400 calories � artichoke 100 calories STEAMED ARTICHOKE 1 large artichoke + ¼ cup melted lemon butter 520 calories 2 large artichokes + 2 Tbsp melted lemon butter 420 calories 1 large artichoke, no butter 120 calories Chicken Scaloppine 3 oz chicken scaloppine + ½ cup pasta 370 + 5 asparagus spears + 1 tsp lemon sauce 35 = 405 calories • protein • fruits/veggies TYPICAL PORTION 400-CALORIE PORTION MEAL PORTION À LA CARTE SAUCES AND PASTAS RED CLAM SAUCE 1 cup 120 calories 3 1/3 cups 400 calories � cup 60 calories MARINARA SAUCE 1 cup 220 calories 1 3/4 cups 385 calories � cup 110 calories VODKA SAUCE 1 cup 280 calories 1½ cups 420 calories � cup 140 calories MEAT SAUCE WITH ITALIAN SAUSAGE 1 cup 320 calories 1 1/3 cups 430 calories � cup 160 calories WHITE CLAM SAUCE 1 cup 600 calories 2/3 cup 400 calories � cup 300 calories SPAGHETTI 1 cup 220 calories 1 3/4 cups 385 calories � cup 110 calories CHEESE RAVIOLI 6 ravioli 195 calories 12 ravioli 390 calories 6 ravioli 195 calories MEAT TORTELLINI 1 cup 250 calories 1½ cups 375 calories 1 cup 250 calories CHEESE TORTELLINI 1 cup 260 calories 1½ cups 390 calories 1 cup 260 calories LOBSTER RAVIOLI 8 ravioli 580 calories 5½ ravioli 400 calories 4 ravioli 290 calories Penne alla Vodka 1 cup penne alla vodka 210 + � stuffed artichoke 100 + Medium slice Italian bread 50 + 1 cup sliced strawberries drizzled with balsamic vinegar 50 = 410 calories • fruits/veggies Pasta Primavera 1 small slice honeydew melon + 1 slice prosciutto 60 + 1 cup pasta primavera with sauce 255 + 1 glass prosecco 110 = 425 calories • fruits/veggies Spaghetti and Meatballs Spaghetti and meatballs (2/3 cup spaghetti + 1 meatball + ½ cup sauce) 320 + 1 cup sautéed broccoli 90 = 410 calories • protein • fruits/veggies CARB WATCH Some carb dishes are more dense in calories than others.

Picking foods lower in fat and sugar allows you to have bigger portions without too many extra calories. Look for the Find the Fat and Spot the Sugar feature throughout the book for guidance on making the best food choices. Bite by Bite. If you’re a nibbler, you’ll benefit from information on just how many calories are in a bite of favorite foods like desserts and fast-food items. THE 1-2-3-400 CALORIE TRICK You can use the 1-2-3-400 Calorie Trick to get close to 400 calories at settings where you’re eating small amounts of lots of different foods.

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