How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier.

There was a time, from the 1920s-1940s that everyone knew who Fred Waring was. Now he is remembered for a small kitchen appliance, if at all. It is a fascinating tale. Fred Waring, born in Tyrone, Pennsylvania in 1900, had been musical all his life. At age 12, he lead the Boy Scout Fife and Drum Corps. In 1917, Fred and his buddies formed a quartet, playing popular music and singing at high school and college dances. The band became larger, the instruments included banjos, and the band set itself apart by playing AND singing at the same time. After three years of studying engineering at Penn State University, Waring left school to pursue music. He was a showman, introducing unusual lighting effects and choreographed dance numbers for the band. At age 23, Waring took the band to more fame and acclaim in California. There they cut a record, the first to feature group singing. Fred Waring and the Pennsylvanians went on to success in films, recordings, Broadway, concerts in Europe, a popular radio show in the 1930s, then a television program from 1949 into the 1950s. By this time “The Pennsylvanians” had grown to 55 musicians and a Glee Club of singers. His music was everywhere and everyone knew his music. In 1936, an inventor wormed his way into Waring’s dressing room to tout the ’emulsifying machine’ for which he had a patent but no backers. Waring was interested and suggested some design modifications. After his band members gave demonstrations at department stores, the Waring Blender [originally ‘blendor’] became a popular kitchen and bar accessory. Waring had a lasting influence on music education, leading workshops for school music teachers for decades. Surely his musicality and showmanship has had more influence on modern musical performers than they know.

What better foods for a discussion of Fred Waring than foods prepared in a blender? “The Pennsylvanians” were once all the rage, and now various versions of the ‘Smoothie’ are in vogue. Tough to make one without a trusty Waring Blendor, or some contemporary equivalent.

Berry Lassi: This is a popular drink in India and I am pleased with how easy it is to make at home. You could drink the entire batch for a meal, or serve it three times as a breakfast beverage on the side. PB GF 1 of 1 Serving: 267 calories 2.5 g fat 3 g fiber 18 g protein 42 g carbs 769 mg Calcium 1 of 3 Servings: 89 calories 1 g fat 1 g fiber 6 g protein 14 g carbs 256 mg Calcium

300 ml/1¼ c plain fat-free yogurt 200 ml/ ¾ c almond milk ½ c frozen berry mix, unsweetened 1 tsp sugar

Put everything in a blender and wizz until smooth.

Fruit Smoothie: 88 calories 0 g fat 1 g fiber 1.5 g protein 21 g carbs 15 mg Calcium   PB GF DAIRY-FREE  This beverage has much more going for it than just plain orange juice. HINT: enough for 4 [four] 5-6 oz servings 

2 oz Rhubarb Mush or banana 20 oz/2.5 cups orange juice OR 20 oz/2.5 cups Crushed Rhubarb 2 oz fruit [all one variety or mixed; we like raspberries, strawberries, black currants, blueberries, apples]   HINT: I make the fruits up in ‘kits’ and keep them in the freezer. They could go into the blender frozen or leave the ‘kit’ on the counter overnight to thaw. Another time-saver!  

Put the fruit in the blender with 4 oz of the orange or rhubarb juice. Run it on “High” to break up the fruit and make it all smooth. Switch setting to “Low” and add the remaining juice. Run blender to combine the liquids. Save the rest for other mornings.

Green Smoothie: 1 of 1 serving = 231 calories 1.5 g fat 5 g fiber 6 g protein 93 g carbs 93 mg Calcium 1 of 3 servings = 77 calories 0.5 g fat 1.6 g fiber 2 g protein 31 g carb 31 mg Calcium   PB GF DAIRY-FREE  Use this as a beverage with some high protein food [ex: hard-boiled egg] on a Fast Day, at breakfast or dinner. HINT: this makes enough for three 6-oz servings.

2 cups mixed greens – spinach, kale, chard – roughly chopped 2 oz banana, sliced 2 oz berries ½ apple or pear 12 oz tomato juice 10 ice cubes

Put the fruit and greens in the blender and swirl it together on ”high” just long enough to break down the fruit and greens. Set blender to “low,” add the juice and ice cubes. Process until smooth. Put what you don’t drink today into a jar in the ‘fridge. Next time you use it, shake it well. If you think it has become too thick, feel free to thin it with water or Rhubarb Juice or OJ.

Ingredients for next week: Breakfast, single portion for Monday …………………………… single portion for Thursday:

1.5 two-oz eggs	1.5 two-oz eggs + ground cumin
Danish bleu cheese	Tikka Masala sauce @ 20 calories/Tablespoon
herring marinated in wine	tomato + cooked salmon + garlic powder
apple	fat-free plain yogurt + cucumber
Optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

Dinner, single portion for Monday:………………………….. single portion for Thursday:

6 felafel patties	salad greens + pear
2 servings of Side Salad	walnuts/pecans + bleu cheese
Tomato + carrot	cannelli beans + tomato
beets + feta cheese	olive oil + white balsamic vinegar
Sparkling water	Sparkling water