In our country where obesity is reaching epidemic proportions, we can look to Italy for the secret of a happy, healthy lifestyle. The secret is simple and now you can know it too. Family, friends and fresh healthy food are the special ingredients to the Italian way of living.

Italians cook simply and they enjoy the flavors and aromas of local fare. Italian cuisine follows the Mediterranean pattern of eating - it focuses on simple, natural ingredients, such as tomatoes, garlic, olive oil, dark leafy greens and whole grains.

Italians don't rush their meals or eat in front of the television. They linger over the meal and enjoy the camaraderie that accompanies the meal. A typical dinner in the Italian countryside might be two hours of eating and talking and laughing with family and friends. By eating more slowly and enjoying the moment, you eat the right amount.

Even if we can't all live like Italians in the countryside, we can bring a slice of their way of eating and living into our lives.

Start with a flavorful, healthy sauce like Costantino's Kitchen Tomato Basil pasta sauce. To make our sauce, we combine the sweet taste of tomatoes with the spiciness of great Italian basil, fresh carrots, onions and garlic which creates a wonderful depth of flavor. The sauce is gluten free, vegan and only 70 calories per 1/2 cup serving.

Combine the sauce with heart healthy pasta. Choosing a whole wheat pasta ensures the most nutritional benefits. Cooking it al dente makes it more slowly absorbed with less impact on blood sugar. In fact, pasta (especially whole grain pasta) has a very low rating on the Glycemic Index (a ranking of carbohydrates according to the extent to which they raise blood sugar levels after eating).

A one cup serving of whole wheat spaghetti topped with 1/2 cup of Costantino's Kitchen Tomato Basil sauce and two tablespoons parmesan cheese totals 288 calories. Add a salad tossed with Italian vinaigrette and you have a great dinner for approximately 400 calories.

Most importantly, slow down and enjoy dinner. Eat with family and friends. Talk about your day. And a nice glass of red wine never hurts...

Mangia bene, vivi felice!!

Eat well, be happy!