First in the Nation

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.                                                                                                     Welcome to OnlineHealthReview who is now Following.

New Hampshire, my home state, is proud of its “First In The Nation” status.  What that means is that we hold the first primary election of the presidential primary season in the USA. [For those of you overseas, the candidate who wins the most state primaries is usually the one who receives the nomination from his/her party to be the candidate to run for the presidency.  This is not parliamentary politics!] Today we celebrate other New Hampshire ‘firsts.’  On June 21, 1788, New Hampshire became the ninth state to ratify the US Constitution, which made the Constitution the law of the land. Other states quickly fell in line, and our Federal Government was established.   Also, on June 21, in 1805, the Great Stone Face [later called the Old Man of the Mountain] in Franconia Notch was first seen by European-heritage people. This rock profile became the geologic symbol of New Hampshire and was a famous tourist site.  When the rock cliff collapsed in May, 2003, it was a sad day.  Our older son, in Michigan for Grad School, was approached by another student who said, “Sorry to hear about your Old Man.”  Our son wondered why the other lad knew something about his father that he didn’t know!  As for the Old Man, sic transit gloria mundi.

For today’s meals, we feature two recipes from one of New Hampshire’s premier chefs, Hayden Pearson from Greenfield, NH.  He was an executive chef in New York and had a well-read column in the Boston Herald.  We love his cookbook, full of local recipes and musings on rural life. Both the breakfast and the dinner are based on his recipes.

Rhubarb Pudding:  273 calories    g fat   g fiber    g protein    g carbs    mg Calcium PB GF – if using GF flour  Hayden Pearson has a wonderful dessert called “Blanche’s Super Rhubarb Pudding” in his iconic Country Flavor Cook Book. This is a scaled-down version that is fit for breakfast: slightly tangy, lightly sweet.Rhubarb Pudding

6 Tbsp cooked, mashed rhubarb                                                                                                                          1 two-oz egg + 1 egg white                                                                                                                                          1-1/2 Tbsp sugar                                                                                                                                                         1 Tbsp flour + 1 Tbsp cooked oatmeal OR 2 Tbsp flour OR 2 Tbsp white whole wheat flour                                                                                                                                                  2 Tbsp milk                                                                                                                                                                ½ tsp baking powder                                                                                                                                                          1 slice Canadian Bacon [½ oz back bacon]                                                                                            blackish coffee or blackish tea or lemon in hot water                                                                                5-6 oz fruit smoothie, green smoothie or natural apple cider

Cut up 1 cup rhubarb and stew it in a little water. Drain thoroughly and mash. Measure what you need and save the remainder for another use [add it to a fruit smoothie]. Whisk the egg and white, then add all the other ingredients [but not the bacon!] Spoon into a baking dish which has been sprayed with non-stick spray. HINT: I did all this the night before. A real time-saver.  Bake at 350° F. until the batter is firm to the touch, about 15 minutes. While the pudding bakes, cook the bacon and prepare the beverages. Delicious.

Red Flannel Hash: 249 calories   9.2 g fat   1.9 g fiber  12.6 g protein   17.8 g carbs [16 g Complex]  43 mg Calcium   PB GF    This is a venerable New England farm meal, with the recipe coming from Hayden Pearson’s Country Flavors Cookbook.Red Flannel Hash

1 cup cooked diced beets (1/3” dice)                                                                                                                                              1/3 cup diced potatoes (1/3” dice)                                                                                                                       ¼ cup diced onions                                                                                                                                                 2 slices Canadian Bacon/back bacon, diced                                                                                                  one 2-oz egg

Cook, peel, and dice the beets and set aside to cool. [HINT: do this the day before]  Peel and dice the potatoes. Put into a pan of tap water and put the pan on the burner. Turn on the heat and let the pan sit, uncovered, for 10 minutes or until the water starts to boil around the edges. Take off the heat and leave potatoes to cool in the water. Then drain and set aside. Dice the onions and bacon. Spray a saute pan with non-stick spray and add the Canadian bacon. Cook it as crisp as you wish, or not so crisp. Remove the bacon and set aside. Add the onions with 2-3 Tbsp water, and cook until the onions are transluscent and the water is mostly gone. Now put the potatoes in the pan with the onions, add salt and pepper to taste. Stir until the potatoes are cooked. Add the beets and bacon to the pan and continue to cook until heated through. Meanwhile, fry the egg: sunnyside-up or over easy as you prefer. Plate the hash and top with the egg. Ahh, good country dining.

Ingredients for next week: breakfast, single portion

Next week, I will offer breakfasts 1.5 two-oz eggs
 for Fasters who don’t like eggs.  broccoli  + tomato
 black olive
 choose one!  cottage cheese  + Parmesan cheese
 strawberries
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

 Next week, I will offer breakfasts for 65-calorie corn tortillas
 Fasters who don’t like eggs.  cheddar cheese     +  chicken breast
 enchilada sauce [1 cup = 75 calories]
 Choose a dinner from the archives  carrot
 broccoli
 cauliflower
Sparkling water Sparkling water
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Philly

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.                                                                       Welcome to kmwhitaker who is now Following.

Philadelphia, The City of Brotherly Love.   In 1682, William Penn received a charter from English King Charles II to establish a colony in the American wilderness.  Penn envisioned a haven for his fellow Quakers who were distrusted at home because they would not adhere to the Church of England.  The new colony became Pennsylvania [‘Penn’s Woodland’] and the initial settlement was on the banks of the Delaware River.  True to his peaceful principles, Penn made a treaty with the local native people instead of treating them with contempt. [Depicted in Edward Hicks’s famous Peaceable Kingdom.] Quakers and other religious dissenters flooded to the colony, and by 1787 Philadelphia was the largest city of the new  land. Few cities are so tied to the emergence of our nation, and today tourists flock there to see Independence Hall, the Liberty Bell and the Franklin Institute. Modern attractions include the Philadelphia Museum of Art [Rocky ran up the steps], the public parks, the colleges and universities, the sports franchises, and the long list of locals of movies filmed there.

When the topic is food, two things come to mind: scrapple [a mixture of cornmeal and pork which is sliced and pan-fried] and Philly Cheese-Steak. Our breakfast eggs will be flavored with scrapple, a simple treat.  The Cheese-Steak, a favorite since the 1930s, is always served on a hoagie roll often with Cheese-Whiz.  But the roll has got to go on a Fast Day, and Provolone was the original  cheese in the meal, [besides, I wouldn’t have Cheese-Whiz in the house!] so we cook it in the traditional way and serve it en casserole with a cut-out of famous Pennsylvania bread on top in the shape of the famous Liberty Bell.

Scrapple Bake:  290 calories  7.4 g fat  6 g fiber  14 g protein  39 g carbs  220 mg Calcium GF Scrapple is one of the specialty foods of the “Pennsylvania Dutch” people of South Eastern Pennyslvania.  Excellent for breakfast, served as a side dish like sausage or combined with eggs in this bake.Scrapple Bake w: R-bs

1 two-oz egg                                                                                                                                                                1/2 oz scrapple, baked until cooked                                                                                                                  ½ oz scallion, chopped                                                                                                                                        ½ cup raspberries + 1 Tbsp fat-free vanilla yogurt                                                                         blackish coffee or blackish tea or lemon in hot water                                                                               5-6 oz fruit smoothie, green smoothie or natural apple cider

The night before, bake the scrapple in the oven until firm. Dice it and combine with the scallion.                                                                                                                                                                     In the morning, set the toaster oven at 350° F. Spritz a ramekin with oil or non-stick spray. Scatter the scrapple and scallion in the ramekin. Whisk the eggs with salt and pepper and pour over the scrapple. Bake 12-15 minutes. Meanwhile, portion the berries and dollop the yogurt on top. Brew the hot beverage and pour the smoothie. A fine, homey breakfast.

Philly Cheesesteak en Casserole: 264 calories  11 g fat  1.2 g fiber  33.7 g protein   11.3 g carbs [8.9 g Complex]  263 mg Calcium     The iconic street food of Philadelphia has been made over for Fast Day.  Goes together in minutes.Philly Cheesesteak en Casserole

1 oz onions, sliced                                                                                                                                                   2-1/2 oz rare roast beef, shaved by the deli                                                                                                            0.8 oz Provolone cheese [2 thin slices]                                                                                                                                                         1-1/2 oz broccoli florets                                                                                                                                                    1 slice 80-calorie whole-grain bread, from which you will cut a 3-4” bell

In a small skillet sprayed with non-stick spray, cook the onions in a little water until they are limp but not browned and set them aside. Take a slice of Martin’s potato bread and cut out a bell shape using a 3-4” cookie cutter. Lightly toast the bread. Add the beef to the pan and cook the meat while chopping at it with a metal turner. Add the onions when the beef is grey-colored and soft. Boil/steam the broccoli while the meat cooks. Lay the cheese over the meat and take off the heat. The cheese will melt onto the beef. Make room in the pan for the broccoli and top with the bread bell. Enjoy your taste of Philadelphia while you hum the theme to Rocky.

 

Computing

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.                                                                                                                                  Welcome to Yummy-ciouss who is now Following.

Have you ever heard of Charles Babbage ? NO?!? The fact that you are reading this on a computer should give you a clue… On June 21, 1822, Babbage proposed his Analytical Engine, Difference Machine II which eventually lead to the development of modern computers.  The inspiration for his machine came from a weaving loom developed in France in 1804 by Joseph Marie Jacquard The loom required cards with holes punched in certain locations to “program” where the threads would cross over or under. So Babbage designed a machine with ‘punch cards‘ [those of us of a certain age will remember those with distaste].  It was not actually built until 1991.  If you watch the video about the Analytical Engine, you might see a similarity to the machine in the film The Imitation Game about WW2 code-breakers. Interesting coincidence: Babbage was also a code-breaker.

When dieting, there are several numbers that are worth computing. Using the calculations below, you can tell if your weight is in the ‘normal’ range, and how many calories to eat each non-Fasting day to achieve the weight you want to be.

Fun Fact: There are 3500 calories in one pound of fat. But I’ve read that you need to burn 7000 calories to lose one pound.  What do we need to know to do that? Read on:

BMI =  Body Mass Index, according to the NIH, is a measure of body fat based on height and weight that applies to adult men and women.  This is a rough way to calculate if you are obese, over weight, or normal weight. It works less well for people with a lot of muscle [athletes or body builders] and those with less muscle [older people with sarcopenia]. To Calculate: divide your weight in pounds by your height in inches squared; then multiply the result by a conversion factor of 703.                                                 The formula is: BMI = weight in pounds / [height in inches x height in inches] x 703.

BMR = Basal Metabolic Rate which says how many calories your body uses up by simply existing.  When you sleep or sit down to read, you are still burning calories, and that is what this measures.                                                                                                                                To calculate it for males: BMR = (height in centimeters x 6.25) + (weight in kilograms x 9.99) minus (age x 4.92) + 5.                                                                                                                    For females: BMR = (height in centimeters x 6.25) + (weight in kilograms x 9.99) – (age x 4.92) minus 161.                                                                                                                                        Do the calculation twice: once using the WEIGHT YOU ARE and once using the WEIGHT YOU WOULD LIKE TO BE.

TDEE = Total Daily Energy Expenditure  This looks at how much energy your body uses [BMR] and your physical activity level [PAL] to calculate how many calories per day you could eat in order to lose weight. It is better to be conservative in your activity level.  For weight loss, use the BMR number based on the WEIGHT YOU WOULD LIKE TO BE.

My TDEE = 1450 calories for Slow Days [our droll little name for Non-Fast Days]                     Do I ever exceed that? Sure I do! Holidays, birthdays, other celebrations. But then there will be a Fast Day to correct for it.  Do I obsessively count calories every day? No. By now I pretty much know what and how to eat to stay on track: wholesome, home-made, locally-sourced, real food in sensible portions.

Sedentary
Little or no Exercise/ desk job
TDEE = 1.2 x BMR
Lightly active
Light exercise/ sports 1 – 3 days/ week
TDEE = 1.375 x BMR
Moderately active
Moderate Exercise, sports 3 – 5 days/ week
TDEE = 1.55 x BMR
Very active
Heavy Exercise/ sports 6 – 7 days/ week
TDEE = 1.725 x BMR
Extremely active
Very heavy exercise/ physical job/ training 2 x/ day
TDEE = 1.9 x BMR

Ingredients for next week: breakfast, single portion

1 two-oz egg 1 two-oz egg + 1 egg white
  1 oz scrapple rhubarb
 scallion  flour +  sugar
 fat-free vanilla yogurt  milk  +  baking powder
 raspberries  Canadian Bacon [back bacon]
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

 shaved rare roast beef  beets
 provolone cheese  potatoes
 onions  egg
 potato bread  Canadian bacon/back bacon
 broccoli  onion
Sparkling water Sparkling water

Cousteau

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.                                                                           Welcome to SmartDiet who is now Following.

Jacques-Yves Cousteau — you know who he is.  If you are part of my generation, your interest in environmentalism and the ocean are probably due to him. Back when I was teaching Oceanography, everyone knew his name.  He was born on June 11, 1910 in South-Western France. While growing up, he loved swimming and mechanical tinkering. During WW2, Cousteau was in a spy ring as part of the French Resistance and during that same time, developed the ‘Aqua-Lung‘ with Émile Gagnan. It was debuted in 1948 when the two engaged in the first underwater archeology project involving divers using what is now called ‘SCUBA’ gear.  He, his team, his mission, and his ship Calypso were popularized in the hit TV series The Undersea World of Jacques Cousteau, which opened the world’s eyes to the wonders beneath the waves.  In sea water, one is nearly weightless  — but not so on land. Hélàs, out of the water, we are well-aware of our weight.  If you want to do something to transform your body, join me in Fasting 2 days each week.  It can make a big difference.

The featured breakfast uses flavors popular in Southern France: salt cod and garlic. . Put them in eggs for a taste of the sea from Marseille, Cousteau’s home port.  Dinner puts the fish in a ‘boat’: a tip of the hat to finned sea creatures and to Cousteau’s famous ship.

Marseille Omelette:  297 calories  8 g fat  2.6 g fiber  22 g protein  33 g carbs [29 g Complex] 231 mg Calcium PB GF   Garlic, tomatoes, salt cod, and lavender: all flavors of Marseille on your breakfast plate.Marseille Omelette

1 ½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week                                                                                                  1/3 oz salt cod, soaked                                                                                                                                              1 clove garlic, minced                                                                                                                                       large pinch dried lavender OR herbs de Province                                                                                       2 oz sliced fresh tomatoes                                                                                                                           blackish coffee or blackish tea or lemon in hot water                                                                                 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

The night before:  Soak the salt cod in water for 30-40 minutes, until softened. Mince and combine with the garlic and lavender. Next morning: Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs with the flavorings and pour into the hot pan. Instead of scrambling it, allow it to cook until the bottom is cooked and the top is firming up. Gently flip it to the other side to cook briefly. Plate with the tomatoes. Serve with the beverages of choice.

Cucumber Boats with Salmon: 258 calories  12.4 g fat   3.2 g fiber  20.4 g protein   19 g carbs   162 mg Calcium  PB GF  So easy for the summer or anytime.Cucumber Boat w: salmon and 3-bean salad

2-¾ oz cooked salmon                                                                                                                                                                                one 3.5 oz cucumber, of which you will use half to serve one person                                                              1/2 Tbsp watercress sauce, optional [see Sidekicks II, posted 4 Oct, 2017]                                             1 tsp Dijon mustard                                                                                                                                                       1/8 oz leek                                                                                                                                                                  ½ cup 4-bean salad [see Sidekicks I, posted 17 Sept, 2017]

Slice the leek and blanch until soft  in a little water in the microwave. In a bowl break up the salmon and combine with the sauce, mustard and leek. Slice the cucumber in half lengthwise and scoop out most of the seeds with a melon-baller. Mound the salmon into the cucumber boats and plate with the 4-bean salad.

A & R

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Five years ago, our dear older son married his dear wife in a beautiful ceremony in the Garden of Old Roses at the Botanical Garden at Berkeley, California. As a couple and as individuals, they are committed to each other, to social justice, to good literature, and to good food. One of their avocations is traveling to far-flung locations, where they soak up the local culture and gobble up local flavor. Sounds like a good life to me and I wish them many, many more happy years of doing just that.

After a visit to Japan, our son perfected the breakfast that is featured below and taught me how to prepare it.  The dinner is a nod to their travels in South-East Asia and their enjoyment of curry.

Japanese Rolled Eggs:  290 calories  8.6 g fat  1.9 g fiber  36 g carbs  245 mg Calcium  PB GF Number One Son prepared these for us as part of a larger Japanese breakfast, and they are amazing. I added the crab and leek, since today this the eggs are the main attraction.Japanese Rolled Eggs w: leek & crab, S-bs

1 ½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week                                                                                                      2 Tbsp crab meat, frozen or fresh                                                                                                                            2 Tbsp leek, finely sliced                                                                                                                                     ½ Tbsp soy sauce                                                                                                                                                     ¼ tsp sugar                                                                                                                                                               1.5 oz strawberries                                                                                                                                                   5-6 oz green smoothie or fruit smoothie or natural apple cider                                                   blackish tea or blackish coffee or hot water with lemon

Spritz a non-stick pan with non-stick spray. Cook the crab and leek until you can smell the leek, but don’t brown it. Remove from pan. Beat the egg with the soy sauce and sugar, and divide into 2 parts. Spritz the pan again and reheat. Put half of the egg in the pan and swirl/tip the pan to spread it out into a rough round. Distribute the crab and leek all over the egg. When top of egg is set enough that it is still moist but won’t jiggle much, roll the egg into a roll from one side of the pan to the other and leave it there. Pour the remaining egg in the pan and cook until almost set. Roll the roll across the pan again to incorporate the newly-cooked egg. Outside of the egg should be a little brown due to the soy sauce. Prepare the beverages and fruit and enjoy your meal from Japan.

Halibut in Thai Coconut Curry:  265 calories   14 g fat  1.7 g fiber  21 g protein  9.7 g carbs [5 g Complex] 139 mg Calcium PB GF  This is from Alaska from Scratch by Maya Wilson and it is delicious.Halibut w: Coconut Curry

1 tsp olive oil, separated:  1/2 tsp + 1/2 tsp                                                                                                           2-3 cups spinach, lightly packed                                                                                                                           1 Tbsp shallots, chopped                                                                                                                                        3/4 Tbsp Thai red curry paste or more to taste                                                                                               1/4 cup chicken broth                                                                                                                                               3 oz light coconut milk                                                                                                                                           pinch sugar                                                                                                                                                                  3 oz halibut fillet                                                                                                                                                                        2 Tbsp scallion                                                                                                                                                         1-1/2 tsp lime juice

Heat ½ tsp olive oil in a wide saute pan with 1-2 Tbsp water. Add the spinach with salt and pepper and toss in the oil until greens just begin to wilt. Remove to a bowl and cover to keep warm. Put ½ tsp oil in the pan with the shallots and cook 2 minutes more. Add curry paste, chicken broth, coconut milk, and sugar. Whisk to combine and simmer on low until reduced by half, about 10 minutes. Salt the fish and add to the broth in the pan, spooning some broth on top of the fish. Cover and poach 5 minutes per 1/2” of thickness. Put greens in the serving bowl and top with fish. Stir scallions and lime juice into broth, turn heat up briefly. Ladle broth over the fish and greens. Optional: ¼ cup brown rice.

Ingredients for next week: breakfast, single portion

1 two-oz egg Next Thursday I will discuss some calculations involved in Fasting
 salt cod
 olive oil  Enjoy a breakfast from the Archives
 garlic
 melon
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

 cooked salmon  Next Thursday I will discuss some calculations involved in Fasting
 medium cucumber
 4-bean salad [Sidekicks I Sept 17, 2017]   Enjoy a dinner from the Archives
 Watercress Sauce [Sidekicks II Oct 4, ’17]
 Dijon mustard
 leek
Sparkling water Sparkling water

Mixed up

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.                                                                      Welcome to healthybodysupport who is now Following.

Do you have those days when things seem all mixed up and normal tasks don’t seem normal at all?  With luck, those are infrequent, although those who study the brain counsel us not to get in a rut.  Learn a new skill; go home a different way; eat with the other hand.  Shaking up the routine can build new neural networks in the brain, which is good for brain health.  Fasting is also good for brain health.  One study showed that mice who ate a calorie restriction diet actually grew new neurons!  I’m all for that.

Today’s meals mix it up a bit.  The eggs are flavored with the green chiles of New Mexico — but instead of rolling it in a tortilla, we’ll use a French buckwheat crêpe.  The dinner is a sushi which is not in rolls and does not contain raw seafood.  The word ‘sushi’ really means ‘sour-tasting rice’ and we do serve rice here with lots of delicious toppings as an Edo-style scattered sushi.

Green Chile-Egg Crêpe:     PB    The bite of the green chiles, the nutty taste of the crêpe, the rich taste of egg: what a remarkable flavor combination. Eat with a fork or pick it up in your hand.Green Chili-Egg Crepe

1 crêpe [see SIDEKICKS I, Sept 17, 2017 for recipe]                                                                                 one 2-oz egg                                                                                                                                                                    2 Tbsp roasted green chiles                                                                                                                                     1 oz pears                                                                                                                                                         blackish coffee, blackish tea, or lemon in hot water                                                                                  5-6 oz smoothie or natural apple cider

Whisk the egg with the chiles and pour into a 6” cast iron pan or small saute pan spritzed with non-stick spray. [If serving two, pour egg mixture into a 4×6” oven-proof dish spritzed with non-stick spray. Bake at 350 F. for 12 minutes] Cook the egg by gently lifting the edges to allow un-cooked egg to flow underneath. Meanwhile, gently heat the crêpe: wrap in a tea-towel and put in the microwave for 1 minute OR put in an un-greased saute pan over low heat for 1 minute, then turn over for another 30 seconds. Plate the crêpe with the fruit, put the egg on top of it, then fold over. Pour the beverages and put some zip in your morning.

Mixed Sushi:   286 calories  8.5 g fat   3.6 g fiber  18.8 g protein   33.7 g carbs   39 mg Calcium  PB GF   Our younger son introduced us to this recipe.  Imagine: ‘Sushi’ without raw fish. Good use for leftover beef and avocado. HINT: This serves 2 [two]. Invite a friend or save for lunch/dinner another day. Made to be served at room temp.Mixed Sushi

1 cup brown rice, cooked and cooled HINT: Make the day before and refrigerate or use leftovers from a meal                                                                                                                                               1 tsp rice wine vinegar                                                                                                                                                             1 egg                                                                                                                                                                              1 tsp soy sauce + pinch sugar [sugar is optional]                                                                                           3 oz avocado, in long slices                                                                                                                                   1 oz grilled beef, in long strips OR substitute grilled chicken breast                                                                  2 oz smoked salmon, in long slices                                                                                                                       2 oz cucumber OR zucchini in long slices

Combine the rice with the vinegar and let sit. Whisk the soy sauce with the egg and cook the egg as a flat omelette in a lightly-spritzed non-stick pan. Remove from the pan and cut into long strips. Slice the avocado, beef, salmon, and cucumber in long strips, but not longer than the diameter of the bowl in which you will serve it. Put the rice into two bowls with a wide diameter. Distribute the rice evenly over the bowl. Lay the other ingredients on top of the rice in what ever arrangement pleases you. Serve with extra soy sauce and enjoy a quick meal.

Mary Goes Over

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.                                                                                                 Welcome to bomihill who is now Following.

“If Mary goes over the mountain dry, she’ll come back wet.” When I heard my grandmother’s neighbor say that, I had no idea what she meant. Turns out, it is a venerable Pennsylvania Dutch weather-forecasting axiom.  Mary of Nazareth left her hometown on May 31 to visit her cousin Elizabeth.  Elizabeth was soon to give birth to her son [John the Baptist, born June 25] and Mary went to assist her. In ecclesiastical circles, this is called ‘The Visitation of Mary‘.  Mary was also pregnant, following the visit from the Angel Gabriel, who told her she would give birth to Jesus. [Mary was unwed at the time, and I always thought that she left town to discourage gossip.]   Mary returned to her hometown on August 18.  According to the formula, if there is dry weather at the end of May, there will be wet weather in mid-August. Guess we’ll have to wait and see.

Today’s meals are for travelers: portable foods you can eat while walking/driving/flying.  The breakfast is a home-made version of the familiar sandwich available at the Golden Arches. And the dinner is a commonly available street food in the Western Mediterranean where Mary and Elizabeth lived.

Egg-McArnold: 283 calories   6.8 g fat   5.6 g fiber   17.7 g protein  35 g carbs [22 g Complex]  249 mg Calcium  PB  This, of course, is the Fasting version of a fast-food favorite. It even works for eating on-the-run.Egg McArnold

1 two-oz egg                                                                                                                                                                         1 Arnold-brand multi-grain Sandwich Thin [100 calories]                                                                               ½ oz Canadian Bacon or 1 slice Jones Brand [20 calories/slice]                                                                                             1 oz grapes                                                                                                                                                     blackish coffee or tea or lemon in hot water                                                                                                 NO SMOOTHIE today

Open up the ‘sandwich thin’ and lightly toast it. Fry or poach the egg to your liking and cook the Canadian Bacon in the same pan. Assemble, using salt and pepper to taste. Enjoy it with your coffee in a to-go cup but don’t eat in the car – sit down and slowly savor this Fast food.

Felafel Pockets:  273 calories  5.5 g fat  7.8 g fiber  14 g protein  48 g carbs  90 mg Calcium PB  This preparation uses two pita pockets from one pita bread. Each serving is 1 and ½ pockets. [HINT: Save the other half for tomorrow’s lunch]Falafel in pita w: veg

1 whole wheat pita bread, about 140 calories                                                                                                           6 falefel patties total, 3 per pita pocket [see Stocking Up, January 3 ’18]                                                       1/2 cup vegetable salsa [see SPICY May 23 ’18]

Prepare the salsa and let stand while you warm the felafel. Cut the pita bread into 2 equal pockets. If frozen, warm the felafel. Put some of the salsa into each pocket, then add 3 felafel patties. Spoon the remaining salsa on top. Cut one of the filled pockets in half and eat that tomorrow.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
 canned, roasted green chilis  sugar   + leek
 one crepe [see Sidekicks……  crab meat
 pear  soy sauce
 strawberries
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

 !/2 cup cooked brown rice  halibut filet
 rice wine vinegar  olive oil    +   spinach
 one 2-oz egg  shallot   +  Scallion
 avocado     +  cucumber  Thai red curry paste
 grilled beef  chicken broth  +  lime juice
 smoked salmon  +  soy sauce  light coconut milk
Sparkling water Sparkling water

Decoration Day

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.                                                                                  Welcome Rashmi Duneja who is now Following.

Decoration Day was a tradition that began after the American Civil War. Women would go to the cemeteries in the spring and decorate the graves of their dead husbands, sons, brothers, or fathers with flowers.  Eventually this came to be known as Memorial Day and became the focus of community holidays.  Many towns claim the title of ‘First to Celebrate Memorial Day’ but Waterloo, New York has the longest recorded tradition.  Alas, the ‘day’ has become a ‘weekend’ and that means that the meaning is diminished.  Plus, it is difficult to distinguish between Memorial Day and Veterans’ Day which doesn’t help. So come Monday, decorate a grave, watch a parade and remember fallen soldiers.  Then go home and eat sensibly because Monday is still a Fast Day.  What with cornmeal, stars, and red-white-and-blue, breakfast is so patriotic you’ll want to join the parade.  Dinner contains all the elements of a summer picnic, minus the ones that will fatten us.

Cornmeal Stars with Fruit Yogurt:  295 calories  4.3 g fat  6.7 g fiber  14 g protein   53 g carbs [46 g Complex]  233 mg Calcium  PB  Cornmeal and stars are SO American, that they fit in with any patriotic meal.Cornmeal Stars with Fruit

Cornmeal Stars:   This made 3 large stars, enough for 2 servings                                                            1 egg white                                                                                                                                                                      1 egg yolk, stirred                                                                                                                                                      1 Tbsp white whole-wheat flour                                                                                                                         3 Tbsp yellow cornmeal                                                                                                                                 Whip the egg to soft peaks. Fold in the yolk, the flour, and the meal. Spray a non-stick pan with non-stick spray.  Place your largest [3-4”] star-shaped cookie cutter in the center.  Spoon the batter into the star, nudging it into the corners.  Loosen the mold from the batter and remove it.  Cook the star on one side until starting to brown, then turn carefully to cook the other side.   Cool and store until needed. They freeze nicely.                                                                                                                                                      Per serving: 1.5 stars                                                                                                                                                    2 Tbsp fat-free French Vanilla yogurt                                                                                                                          2 Tbsp blueberries                                                                                                                                                     2 oz strawberries, sliced or diced                                                                                                                   Plate the stars, slightly overlapping. Dollop the yogurt on top, then strew with fruit.

Memorial Day Hot Dogs & Beans:   290 cal   PB  GF Hot dogs are traditional on Memorial Day. Baked beans are high in protein, low in fat, so they fit right in with a Fast Diet.Memorial Day franks & beans

1 dog per person {Hebrew National has a reduced-fat hot dog at 110 cal each. And they taste good, too.}                                                                                                                                                                                                                                                                                                      1/3 c baked beans [I use canned, vegetarian beans if I can find them] HINT: You do not use all the beans in the can, so freeze the remainder for another meal. If you want them again for a Fast meal, freeze in batches of 1/3 c, rather than the remains of the entire can together.                                                                                                                                                            mustard and/or pickle relish                                                                                                                                                                                                                                                  one 2-oz egg, hard-boiled                                                                                                                                             1 and 1/2 tsp low-fat mayonnaise +  1 tsp prepared yellow mustard                                                 coleslaw [see SIDEKICKS II Oct 4, 2017]  OR carrot and celery sticks

Cook the dog on the grill or in a little frying pan with a bit of water.   Heat the baked beans [nuke ’em], cut up the celery & carrots. Peel the egg and cut it in half. Remove the yolk and mash it with the mayonnaise and mustard. Stuff the egg halves.  Fasting on a holiday just got easier. Have non-Fasters over for the picnic? Ask them to bring the side dishes [potato salad, green salad, but not chips & dip] and let your guests eat the side dishes.

SPICY

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Variety’s the very spice of life, said William Cowper.  While it is true that some dieters eat nothing on Fast Days [aka water fasting] and some like to eat the same menu every Fast Day just to simplify things, we like to spice it up.  That’s why there are so many different recipes on this site.  Now the spices one adds to foods can transform something humdrum into something amazing.  There is no sauce in the world like hunger, said Cervantes.  That’s why on a Fast Day, good food tastes extra delicious because we go into those meals hungry, which is wonderful.   Spice a dish with love and it pleases every palate, said Plautus. And while you are at it, try some of the spicy items below.

AIOLI DRESSING   makes 3 tsp            cropped-senegalese-tunaavocado-salad.jpg                                                                                                             2 tsp olive oil mayonnaise                                                                                                                                           1 tsp Sriracha                                                                                                                                                                                    pinch granulated garlic                                                                                                                                                     2 tsp lemon juice                                                                                                                                            Whisk all the ingredients together until smooth. Store what you don’t use in the refrigerator.                                                                                            PERFECT FOR THE SENEGALESE TUNA-AVOCADO SALAD SALAD FROM DECEMBER 20 2017

Santa Barbara Salad

CINNAMON DRESSING:   makes 4.5 tsp                                                                                                          ½ shallot [¾ oz] , minced                                                                                                                                        1 Tbsp olive oil                                                                                                                                                         1.5 tsp balsamic vinegar or raspberry vinegar                                                                                                1/2 tsp cinnamon                                                                                                                                                  Shake together in a jar. Refrigerate until needed. Use often. JUST RIGHT FOR THE SANTA BARBARA SALAD FROM DECEMBER 3 2017

 

CLAM STUFFING: Makes 2 cups.         clam-stuffed mushrooms                                                                             1 cup clams, fresh or frozen                                                                                                   1 slice 70-calorie whole-grain bread                                                                                    5 oz tomato                                                                                                                          2 oz red bell pepper                                                                                                               3 turkey meatballs                                                                                                                    3 Tbsp plain yogurt                                                                                                                  1 Tbsp Parmesan, grated                                                                                                 thyme + garlic + salt                                                                                                            Pulse in food processor until diced.   EXCELLENT STUFFED IN MUSHROOMS FROM OCTOBER 1 2017

Chicken Momoas w: zucchiniGINGER-GARLIC PASTE     makes about 3 Tbsp                                                                                 2 oz garlic cloves, sliced                                                                                                                                         1 oz ginger root, sliced                                                                                                                                           ½ oz flavorful white vinegar                                                                                                                                   Put in a food processor and whirl it until paste-like. Scrape the sides often. Do not add water. Store remaining paste in refrigerator for up to 3 weeks. ESSENTIAL FOR CHICKEN MOMAS FROM FEBRUARY 25 2018

VEGETABLE SALSA: Makes one heaping cup.    Falafel in pita w: veg                                                                                                    ½ cup = 22 calories   0.1 g fat  1.8 g fiber  1.2 g  protein   6 g carbs   14.7 mg Calcium                            ½ cup diced fresh tomatoes                                                                                                                                  1/2 cup diced red or yellow bell peppers                                                                                                             2 Tbsp red onion, chopped                                                                                                                                       1 Tbsp lemon juice                                                                                                                                             Toss all the ingredients together.   Feel free to add fresh herbs or whatever spices you wish.  FABULOUS WITH FELAFEL

 

Ingredients for next week: breakfast, single portion

1 two-oz egg 1 two-oz egg
 white whole wheat flour  Arnold multi-grain sandwich thin
 yellow cornmeal  Canadian bacon
 French Vanilla yogurt  grapes
 strawberries  +  blueberries
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage

Dinner, single portion:

 hot dog [110 calories]  pita bread [140 calories]
 baked beans   + zucchini 6 felafel patties [Stocking Up, Jan 4 ’18]
 hard-boiled egg  Vegetable Salsa [Spicy, May 23 ’18]
 low-fat mayonnaise  + mustard
 celery  +  carrots
Sparkling water Sparkling water

Victoria Day

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.                                                                                               Welcome Vahfoods who is now Following.

In 1845, the Province of Canada declared a holiday in honor of Queen Victoria‘s  birthday. It was dubbed ‘Victoria Day.’  The day was marked by fireworks, parades, picnics, and patriotic demonstrations. After Victoria’s death in 1901, the idea was adopted in England and the name was changed to “Empire Day” to emphasize how the British Empire had expanded under Victoria’s reign. Then Empire Day was moved to March, and is now celebrated as “Commonwealth Day.”  Today, the original Victoria Day is still celebrated around the nation of Canada but not so much in the rest of the world.  The Queen’s birthday was on May 24, but the observance has morphed into one of Canada’s ‘Monday holidays.’  The day is marked on the next-to-last Monday in May.  As such, it is the unofficial start to summer. Since tomorrow will be Victoria Day, we will begin with a meal typical of the British Empire’s colonization of India: Kedgeree, a fusion dish from the sub-continent and the UK. It was very popular on breakfast tables in Victorian England. And for the ‘start of summer’ a modern slant on the most English of foods: beef. But this time it is served in sliders — perfect for a summer meal.

Kedgeree: 283 calories   6.5 g fat   3.5 g fiber   17.7 g protein   42 g carbs [39 g Complex]   230 mg Calcium  PG GF   Smoked haddock and asparagus from the British Isles plus curry powder = a flavor combination invented during the colonial days in India. Delicious and satisfying for a Fasting breakfast.Kedgeree

0.7 oz smoked haddock                                                                                                                                        ¼ cup cooked brown rice                                                                                                                                    1.5 tsp 10% cream                                                                                                                                                    ¼ tsp curry powder   +   ¼ tsp nutmeg                                                                                                            1 egg                                                                                                                                                                              1 oz asparagus                                                                                                                                                           6 oz green smoothie or fruit smoothie or unpasturized apple cider                                             blackish coffee or blackish tea or lemon in hot water

Combine the rice, cream, and the two spices. Cut the asparagus into 1” pieces and put into a small pan with some water. Put the smoked haddock [finnen haddie] on top of the asparagus so that it is not in the water. Cover and simmer until the asparagus and haddock are cooked. Remove the fish and break it into bite-sized pieces or smaller. Drain the asparagus. Stir together the rice mixture and the egg until well-blended. Fold in the fish and the asparagus. Bake in an oiled ramekin at 350 F. until the egg is cooked and the mixture is set, about 12 minutes. Pour the smoothie and enjoy a cuppa with your Indian/English breakfast.

Beef BBQ Sliders269 calories  5.6 g fat   4.9 g fiber   22.6 g protein   30.7 g carbs   162.6 mg Calcium      When a gift box of Corky’s Memphis BarBQue arrived, sliders seemed like a wonderful idea. Such fun to eat and easy to prepare, especially when the filling has been made for you. HINT: This serves TWO. Share with a friend or enjoy the other half for lunch tomorrow.Beef BBQ Sliders

3 Martins potato whole wheat slider buns                                                                                            3.5 oz Corky’s Beef BBQ in sauce                                                                                                                                               per serving:    1.5 oz cherry tomatoes       +      ½ oz carrots

Warm the slider buns while the beef and sauce are heating. Assemble the sliders and cut each in half.  Each serving is three halves of sliders.  Plate with the vegetables.