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.

On September 22, 1823, young Joseph Smith made a rare discovery near his father’s farm in Palmyra, New York. Smith, who’s family were not church-goers, had been confused by competing messages from preachers at popular revival meetings of the time. So he prayed for enlightenment and was rewarded by a heavenly visitation. When he was 17, the Angel Moroni showed Joseph where to dig on a wooded hill-side, thus revealing golden tablets inscribed with a strange language. Over the next few years, Smith translated them with the help of his wife Emma, gave the tablets back to Moroni, and published the Book Of Mormon in 1830. Many readers were excited by the book which declared that the existing churches had been corrupted over the millennia and that Smith’s new church, The Church of Jesus Christ of the Latter-Day Saints, officially organized in 1831, would get back to the original ideas of Jesus and the Apostles. Searching for a New Jerusalem, the good-looking, charismatic Smith lead his growing flock to Ohio, then to Missouri in 1837. The influx of thousands of new residents made the locals feel that they were under attack. Also, the ideas of the new church seemed too strange to non-believers: were they replacing the Bible? did they worship Jesus or Smith? Smith had a revelation that the supreme state for a man was marriage, therefore a man needed many wives — some spiritual — to be united in Heaven — and some physical on Earth. His wife was accepting of the first four wives, but changed her mind and later denied that Smith had the 30-40 ‘wives’ that history claims. From Missouri, the Mormons went to Nauvoo, Illinois, where they founded a thriving city larger than Chicago. Again there was resistance and resentment from non-believers. Smith was arrested along with his brother Hyrum. Before their trial in Carthage, Illinois, a mob broke into the jail cell and killed them. Church leadership was assumed by Brigham Young who decided to take the group into the West where they could live undisturbed. In 1847, tens of thousands of the Saints crossed the plains to settle near Great Salt Lake, now called Salt Lake City, Utah. Members are well-known for giving 10% of their income to the church; for abstaining from drugs, tobacco, alcohol, and caffeine [including soft-drinks]; and for their missionary work. Due to member’s practice of baptizing deceased ancestors into the church so that they may be together in the after-life, there is great interest in genealogy. Ancestry.com is owned by Mormons but is unaffiliated with the church. The LDS has 16+ million members world-wide. They officially ended polygamy in 1895.

The Latter Day Saints went very far West, so our breakfast will be based on a “Western Sandwich.” Out West, where the buffalo [American Bison] roam, it makes sense to enjoy a bison burger for dinner [in the winter]. Smith’s Word of Wisdom specified that church members were to eat a diet heavy in fruits and vegetables, eating meat/poultry/fish sparingly or only in the winter when fresh produce was scarce.

Western ScrOmelette: 140 calories 8 g fat 2 g fiber 10 g protein 8 g carbs [7.4 g Complex] 54.5 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  My father used to love a western sandwich for lunch on Saturday and I developed a taste for them too. Here’s all the flavor, without all the bread.

1½ two-oz 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 to store in the ‘fridge for next week.  2 tsp catsup, made without corn syrup 1½ Tbsp green pepper 1 Tbsp chopped onion ¼ cup raspberries OR 3 Bing cherries  Optional: herbal tea or lemon in hot water [no caffeine] Optional: 5 oz fruit smoothie or  berry-yogurt smoothie [88 calories]

Prepare the beverages of your choice. Chop the green pepper and onion, and put them in a hot saute pan spritzed with olive oil or non-stick spray. Cook until soft. Whisk the catsup and eggs and scramble with the vegetables. Salt and pepper to taste. Plate the fruit and tuck in.

Bison-Bean Burger: 304 calories 12.6 g fat 7.5 g fiber 24.7 g protein 27 g carbs 175 mg Calcium  PB  Black beans have a lot going for them. And they are an excellent ‘extender’ for meat in a burger. Great for grilling!

1 Bison-Bean burger patty 1 slider bun @ 90 calories  1 oz tomato slice ½ c coleslaw

Bison-Bean Burger Patties	Yield 22 oz of mixture = six 3.5 oz burgers
5 oz/142 g black beans, drained	Blitz in food processor to break up, then scrape into a bowl.
1# ground bison1/4 c cilantro leaves1 oz egg	Add these to bowl with beans.Mix with hands to combine thoroughly.Form into 3.5 to 4 oz patties and put on a metal tray.
	Chill or freeze 30 minutes before grilling

Prepare the burger patties and chill them all. Prepare coleslaw. Grill as many of the burgers as you need for the meal, and wrap the remainder for freezing. Cut open the slider buns, and grill them or brown on a griddle. Top each burger in its bun with a slice of tomato and plate with the coleslaw. Burgers are back on the menu!

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

1 two-oz egg	1.5 two-oz eggs
hummus	3%-fat ham
za’atar	apple or melon
pear	herbs to taste
Optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

1/4 pound sea scallops	chicken or turkey breast meat, roasted
Indian curry powder	green beans + carrots
broccoli	Finn Crisp crackers
butter + white wine	strawberries
Sparkling water	Sparkling water