Everyone who has ever tried to lose weight is on a first-name basis with lettuce. But who isn't bored silly by a bowl of greens with some diced chicken on top? To really fill up yet eat fewer calories -- and have a delicious time doing it -- use a clever kind of portion distortion that fills up your plate and your belly, not your clothes. A few mind/taste tricks help, too. Here are seven savvy ways to feed your growling tummy but wind up with a flat stomach.

• Spice it up. Zesty herbs and flavorful spices seem to speed-dial a satisfying message to your brain. So boost the flavor of your dishes with virtually calorie-free seasonings. It should trigger the sensation of fullness faster than bland dishes do, say researchers at the Smell and Taste Treatment and Research Foundation.  Try growing some great herbs yourself - chives are so easy,  This year I am trying oregano, tarragon and rosemary.

• Hit the bar. Your supermarket's salad bar that is. Take the boredom out of rabbit food by trying new veggies or using ones you don't usually have time to prep (beets, artichokes). Sure, it's a bit pricier than cleaning and chopping your own, but when you factor in what won't go bad in the crisper bin, the cost evens out. Top with a sprinkle of feta, a squeeze of fresh lime juice, and a dash of cayenne pepper for extra punch.  I am using a lot more beans (vegetable source and protein source) in my cooking and avocados - so just try to find some new recipes and start introducing some great seasonal vegetables.

• Pump it up. Air has no calories. Think about it. One food expert who did: Pennsylvania State University nutritionist Barbara Rolls, PhD, author of The Volumetrics Eating Plan. She says that when you eat foods that are puffed up (think popcorn) or whipped (egg whites), you consume around 30% fewer calories but feel just as satisfied.

• Dull your dinner appetite. Dinner is when it's easiest to overdo, so fill up first with this tip from YOU: On a Diet. About 20 minutes before dinner, drink at least 8 ounces of water with up to 1 tablespoon of fiber-packed psyllium (silly-um) powder. All that natural fiber means you won't need as much food in order to feel satisfied. (If you aren't used to eating a lot of fiber, start with 1 teaspoon or less and work up, so your GI tract has time to get used to it.)

• Avoid "dry" fruit. Water adds weight and volume to food, but zero calories, so pick water-packed fruit, says Rolls. For example, for 100 calories you can have one small banana OR 2 cups of grapes, 2 1/2 cups of watermelon, or 2 1/2 cups of strawberries.

• Eat soup. Foods with a high water content help stave off hunger and make you feel full, says Rolls. If hot soup is on summer vacation from your menu, try a cold one, like Spiced Blueberry Soup. The ginger and cinnamon fit right in with the "spice it up" strategy above.

• Make it pretty. A big pile of juicy mixed fruit or bright steamed vegetables is even more satisfying if it's served on a pretty plate and garnished with mint, herbs, or a sprinkling of coconut -- not just dumped into a bowl. We taste first with our eyes . . . something the French figured out first, says Brian Wansink, PhD, professor of nutritional science at Cornell University and author of Mindless Eating.

Gentry's blood pressure is needing to be monitored so when I read this next note, guess what has now become even more of a staple in his diet than it already is!
Berries for Your Blood Pressure
Don't think of them as a treat. Berries should get daily play in your diet -- especially if you’re at all concerned about your blood pressure.

People with high BP who ate berries daily as part of a study saw a 7-point dip in their systolic blood pressure -- after just 8 weeks of berry love!

Bursting with Goodness
Berries have a lot going for them: They're jam-packed with polyphenols, like flavonols and anthocyanins. Plus, they're loaded with vitamin C, folate, potassium, and fiber. With so much in such a tiny package, it's hardly a surprise that it took just 4 ounces of a berry medley each day to boost the health of the study participants. Not only did their blood pressure go down, but their HDL ("good" cholesterol) went up, too

A few quotes for the week - here is to enjoying all of those summer moments - what about lying on the grass watching the clouds roll by with your kids or significant other?
A man who works with his hands is a laborer; a man who works with his hands and his brain is a craftsman; but a man who works with his hands and his brain and his heart is an artist.  Louis Nizer    So my question is - are you an artist as you work on your life?

The greatest composer does not sit down to work because he is inspired, but becomes inspired because he is working.  Ernest Newman   Again what are you composing in your life - get to work!!  Make it happen.