How this Fast Diet Lifestyle works: Eat these meals tomorrow. On your next Fast Day, eat the meals that will be posted 3-4 days from now. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.
If you were to list 5 citrus fruits, would you name pineapple? cranberry? kiwi? I might have since I thought of ‘citrus’ as a tart fruit with a good ‘pucker.’ But I was wrong! Citrus fruits are indeed pucker-y, but they are a genus of plants which are in the same family as the garden herb Rue [the Herb o’ Grace]. All citrus fruits are similar in that they have segments inside a thick, leathery skin. They have a long history, going back to their origins in Asia, just south of the Eastern end of the Himalayan Mountains 8 million years ago. This is the time of year in the Northern Hemisphere when citrus fruits ripen and are widely available. Sought out for their tangy flavor, they are an important source of dietary Vitamin C in the middle of our winter. Some people go overboard, causing the makers of anti-cholesterol drugs to print disclaimers about not eating grapefruit while on the medicine. I asked the drug company rep and was told that the warning only applies to those who eat in excess of 6 grapefruits daily. There used to be a ‘Grapefruit Diet‘ but that is now on the trash-heap of failed experiments. For our foray into citrus-inspired meals, we’ll enjoy clementines in a healthy yogurt parfait for breakfast and a salad with grapefruits for dinner.
Mango-Citrus Parfait: 288 calories 5 g fat 2.2 g fiber 26 g protein 36.7 g carbs [24 g Complex] 413 mg Calcium PB GF Fast Food Restaurants decided years ago to offer ‘healthy options’ in the form of yogurt parfaits. Yogurt with lots of sugar, fruit, and lots of high-fat, sugar-rich granola. Poor choice. Here is a more acceptable breakfast option, full of protein yet low in fat and calories. NB: This could be a Slow Day lunch option, since without my coffee, it comes in at 229 calories.
½ cup reduced-fat cottage cheese ½ cup plain yogurt 1.5 oz mango cubes ½ clementine [skin it and use half the segments] 2 Tbsp granola nearly black coffee or tea or lemon in hot water NO Smoothie today.
Stir the cottage cheese and yogurt to combine thoroughly. Divide the fruit into two portions. Spoon half of the dairy mixture into a wide-mouthed wine glass and top with half the fruit. Sprinkle with 1 Tbsp of granola. Repeat with the remaining ingredients in the same order, topping with granola. Or just put all the granola on top. Prepare the coffee and enjoy that dairy-fruit goodness. The mango and clementine really perk up the creamy dairy flavors. Good choice for healthy eating.
Grapefruit-Avocado Salad: 289 calories 20 g fat [half of that is plant fat] 6.4 g fiber 18 g protein 15.3 g carbs [14.5 g Complex] 75.5 mg Calcium PB GF This is delicious, attractive, nutritious, and satisfying. Real food. Good food.
1 two-oz egg, hard-boiled 2.5 oz avocado [this was half an avocado], sliced in 4 pieces 3.3 oz pink grapfruit sections [you need 4 sections] 1.75 cups lettuce, sliced/shredded 1 oz cooked chicken breast [you could substitute 4 shrimp for a vegetarian meal] ½ tsp white wine vinegar + ½ tsp lime-infused olive oil + ¼ tsp ground ginger pinch of lemon finishing salt
Whisk the oil, vinegar, and ginger in a meduim-sized bowl. Add the lettuce and toss to coat with the dressing. Remove the lettuce to a serving plate, letting some of the dressing drip back into the bowl. Spread the lettuce evenly over the plate and sprinkle with the finishing salt. Starting at the center with the egg, arrange the grapefruit and avocado around the plate. Place the chicken as you wish. Brush the remaining dressing on the grapefruit and avocado.
Breakfast, single portion
|1 two-oz egg||70-calorie whole grain bread|
|mushrooms||applesauce + Canadian bacon|
|1 crepe [Sidekicks I 17-Sept-2017]||almond meal + fresh fruit|
|Mediterranean Vegetables [4-Oct-2017]||fat-free French Vanilla yogurt|
|Whatever you need for your smoothie|
|Whatever you need for your hot beverage||Whatever you need for your hot beverage|
Dinner, single portion:
|Frozen spinach + tuna||4-oz filet mignon + fresh tarragon|
|peas + garlic + onion||butter + oil + portobello mushrooms|
|olive oil + anchovy + puff pastry||shallot + garlic + white wine + asparagus|
|Mediterranean Vegetables [4-Oct-2017]||grainy mustard + heavy cream|
|Sparkling water||Sparkling water|