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.                                                                                       As you read this article, please note that several of the recommended foods are on today’s menu: http://www.cheatsheet.com/health-fitness/best-foods-for-weight-loss.html/?a=viewall

On October 16, 1942, the ballet Rodeo with music by Aaron Copland and choreography by Agnes deMille debuted. The idea of a ballet based on cowboy tunes and the story of a tomboy cowgirl should have been shocking, but it became one of deMille’s best-loved roles and a work with endearing music.  In honor of this debut,  I will debut two recipes on that theme: the “Rounds” of breakfast to evoke a cowboy’s round-up experience; and a dinner named after Pancho Villa: legendary freedom-fighter/bandito who’s exploits extended over the border from Mexico to the US.  To be light on your feet, stay with the Fasting Lifestyle today and continue to work toward a slimmer you.

Rounds, with Pan Muffin:   272 calories   3.3 g fat   2.5 g fiber   11 g protein   49 g carbs  206 mg Calcium   PB   All the foods in this meal are round, hence the name. Easiest way to prepare this is with Canadian bacon [back bacon to readers in Canada or the UK], although the ham patty is yummy. Make the pan muffin days in advance or combine the ingedients the night before for simplicity in the morning.

One ham patty ** or 1 slice Canadian Bacon [back bacon to Canadians]                                            one pan muffin++                                                                                                                                                         2 oz apple slices OR 2 0z applesauce                                                                                                    blackish coffee or blackish tea or lemon in hot water                                                                                              5-6 oz fruit smoothie, green smoothie or natural apple cider

HINT: For easiest breakfast preparation, form the ham patties the night before and also mix and cook the pan muffin recipe the night before. Freeze remaining batter or save for muffins tomorrow. Brew the hot beverage and blend the smoothie. Slice the apple and plate it. Cook the ham patty or Canadian Bacon. Warm the previously-cooked pan muffin. Done!

**Ham patty:                                                                                                                  1.5 oz lean ham, chopped                ¼ cup low-fat cottage cheese, drained                      1 egg white [1.5 Tbsp]                                    ¾ oz whole-grain 70-calorie bread  sage, salt, pepper                                                                                                   Combine and let sit for about 30 minutes to moisten all ingredients.                            Portion out using a 2 Tbsp coffee measure. Makes 5 patties.                                          Cook in a medium-hot pan spritzed with oil until firm.                                                 Freeze or store in ‘fridge, if using soon.

++10-Grain Muffin Batter:                                                                                                                1 cup Bob’s Red Mill 10-grain hot cereal mix         1 and 1/4 cup buttermilk                       [combine cereal + milk and let sit while preparing other ingredients.                                           1/3 cup butter                 7 Tbsp sugar                1 cup unbleached flour                                         1 tsp salt         1 tsp baking powder         1 tsp baking soda                                                       Cream the butter and sugar; mix in the egg.                                                                                     Add the dry ingredients and the cereal/milk mixture. Stir until just combined.                             Use 2 Tbsp batter for each pan muffin                                                                                       [use 4 Tbsp batter to make delicious standard muffins for Slow Days]

Eggs Pancho Villa: 293 calories   7.3 g fat   4.1 g fiber   14 g protein   32 g carbs   202 mg Calcium  PB GF  From La Cuisine magazine comes another eggs-for-dinner meal. TIP: doubles easily.  Hearty, delicious, easy.

½ cup red OR white OR black beans, canned, drained, rinsed                                                                                                          ¼ cup chopped onions                                                                                                                                                    1 clove garlic, chopped or pressed                                                                                                                        1/3 cup crushed tomatoes                                                                                                                                                         ground cumin                                                                                                                                                            1 two-oz egg                                                                                                                                                               ¼ oz Swiss cheese, grated 

Cook the onions and garlic in the tomatoes until they are soft. [HINT: this could be done in the microwave] Add some water if the tomatoes get too thick. Stir in the beans and the cumin. Turn into an oven-proof dish wider than a ramekin. Poach the egg briefly and put it on the beans/tomatoes. Top with grated cheese and bake at 400 degrees F. for 3 minutes.