Dem Bones

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.

Toe bone connected to the foot bone
Foot bone connected to the heel bone
Heel bone connected to the ankle bone
Ankle bone connected to the leg bone
Leg bone connected to the knee bone
Knee bone connected to the thigh bone
Thigh bone connected to the hip bone
Hip bone connected to the back bone
Back bone connected to the shoulder bone
Shoulder bone connected to the neck bone
Neck bone connected to the head bone
Hear the word of the Lord.

Dem bones, dem bones gonna walk around.
Dem bones, dem bones gonna walk around.
Dem bones, dem bones gonna walk around.
Now hear the word of the Lord.

The song “Dem Bones,” written by brothers JW and JR Johnson is based on  Ezekiel 37:1–14, in which the prophet visits a valley of bones and says that the bones will be raised up, rearticulated, and taken to glory on the day of resurrection. The song was recorded many times and is popular at summer camp sing-a-longs. But what are bones? The human body has 213 bones. These are made of osteons. Bones are not solid, rigid structures: they are either honey-combed inside or they are like tubes with bone marrow inside. Bones grow from before birth and into old age. There is a dynamic equilibrium between the cells’ process of bone removal and bone replacement, all of which happens naturally. Bone replacement can be slowed by a reduction of estrogen in the body [in older women]; by a reduction of testosterone in the body [in older men]; by a lack of Calcium and Vitamin D in the body; by a decrease in weight-bearing exercise; by an excess of sugar, protein, and Sodium in the diet; or by genetic factors. As the bones lose Calcium, one develops osteopenia, which is discovered during a Bone Mineral Density evaluation. What to do about it is the conundrum. Some physicians recommend one of the many prescription drugs that are available. They strengthen the bones, but also make them more brittle. Some might recommend an increase of Calcium in the diet, such as yogurt, cheese, and dark leafy greens. Calcium in foods is preferable to Calcium supplements, as it is more readily absorbed by the body. The recommended amount of Calcium per day is 1200mg. When my physician talked to me about my osteopenia, I suggested a year of exercise and increased dietary Calcium. She agreed. In that year, the density of my femur increased by 9%!! Since then, I have been vigilant about Calcium intake. I walk. I don’t shy away from carrying loads [bags of bird seed] for short distances. And I drink my Green Milk [milk, spinach, dates] every day. October 20 is World Osteoporosis Day. Be good to your bones — they have to last you a life-time.

With the limited calories one eats on a Fast Day, it can be difficult to set enough Calcium. The meals below provide 331 mg Calcium, which is one quarter of the requirement for the day! [when you add the Mocha Cafe au Lait and Berry-Yogurt Smoothie, you bring it up to 492 mg Calcium] If on the other days of the week one exceeds the daily recommendation, it will all average out.

Ukranian Omelette: 155 calories 8 g fat 0.6 g fiber 17 g protein 3.5 g carbs 82 mg Calcium   NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  I am told that this is a popular breakfast in Ukraine. And once you eat it, you will see why.

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 and put it in the ‘fridge for next week.

¼ cup cottage cheese, reduced fat = 2% fat 2 Tbsp sliced mushrooms 2 Tbsp chives/scallions, minced black pepper   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water   Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Warm the mushrooms in a small saute pan, then add the cottage cheese and stir in the chives/scallions. Heat briefly, cover and take off heat. Spritz a non-stick pan with non-stick spray. Whisk the egg and pour into the pan. Tip the pan and lift the edge of the cooking eggs to permit uncooked egg to run underneath. When the bottom of the eggs is cooked and the top is mostly set, spoon the cheese-mushroon-chive mixture across the lower third of the eggs. Starting closest to you, roll the eggs around the cheese filling and continue until it is all rolled. Plate and eat. Very nice.

Chicken Parmesan: 238 calories 2.6 g fat 4.5 g fiber 31 g protein 11.4 g carbs 242.5 mg Calcium   PG GF – if using GF bread crumbs  At last! The restaurant classic made suitable for Fasters. And it is delicious. 

3½ oz raw chicken breast meat, boneless, skinless 1 Tbsp Parmesan cheese, grated 1 tsp dried oregano and/or thyme ¼ oz whole-grain breadcrumbs, fresh not dried 1 Tbsp milk ¼ cup marinara sauce, homemade or jarred ¾ oz mozzarella, grated 2 Tbsp low-fat cottage cheese 1 cup baby greens + ½ oz grated carrots ½ tsp olive oil + ½ tsp red wine vinegar

Heat the toaster oven to 350F. Spritz an oven-proof pan with non-stick spray or olive oil. Pour the milk onto a small plate. On another plate combine the Parmesan, herbs, and bread crumbs with salt and pepper. Cream the other two cheeses together until well-combined. Dip the chicken in the milk on both sides. Dredge the chicken in the crumb/cheese mixture to coat it completely. Place on the oven-proof pan and spray with olive oil. Bake the chicken about 10 minutes, until golden. Top the chicken with the marinara sauce, then mound the cheese over it. Broil for 5 minutes until the cheese is melty and starting to brown. Prepare the salad ingredients and toss with dressing. For atmosphere, light a candle stuck in a wine bottle.

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

1 two-oz egg1 two-oz egg 
3%-fat ham + applesauce OR peach.5 oz multi-grain sandwich thin
2%-fat ricotta + sageslicing tomato
chives/scallion + Dijon mustardCanadian or back bacon or 1 oz ham
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

haddock 2.5 oz venison, cooked or raw + mushrooms
chickpea ragouthalf&half [blend cream] + chicken stock
farrocauliflower + carrot + thyme
broccoli OR carrots OR green beans OR beetsfresh/frozen cranberries + dried apple
Sparkling waterSparkling water

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