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.
William Smith was born on 23 March, 1769 into the family of a village blacksmith. He was destined to be a laborer all his life and could/should never aspire to be anything better. During his school years [probably up to age 10 or 12], he did well at geometry and drawing. Young William enjoyed rambling in the Oxfordshire countryside and collecting what people then called ‘curiosities.’ Those were fossils, embedded in the rock layers as they were laid down, one on top of the other. Smith taught himself surveying and after an apprenticeship, set himself up in business. In the early 1800s, two factors made lots of work for a surveyor: the search for coal to fuel the Industrial Revolution, and the need for canals to ship coal and other goods to consumers. As Smith directed the digging of canals, his eye was drawn to the layers of rock that were cut through and the fossils they contained. Although far from his home, here were the same fossils in a rock that looked very similar. He began to collect fossils and to study the rocks systematically. Soon, he could predict the order in which layers of rock could be found in an area. Smith traveled extensively, for work and for his own research, to collect rocks and fossils from across the United Kingdom, earning him the sobriquet ‘Strata.’ He realized that if rock strata could be mapped, that the recovery of resources in the rocks would be simplified. Coal miners knew about rock layers, but no one would ask them — they were common laborers. Smith tried to get backing for his work, but of course no one would listen to his ideas — he was a common laborer. At last, in 1815, Smith published a large format map: the first geological map of England, one that included descriptions of the rock strata and their identifying fossils. It is referred to as the Map that Changed the World. And it did. The beginning of the science of Stratigraphy and the importance of Geology as a science are due to that map. But his work was pirated, and Smith spent time in debtor’s prison until his brilliant and sensible insights were recognized. In 1831, the London Geological Society created a new award. The Wollaston Medal was awarded to William Smith, and he was hailed as the Father of English Geology. William Smith’s map and the fossils shown in it are on display at the Rotunda Museum at Scarborough. Smith was a remarkable man and his accomplishments show us that we should never judge a person’s mind or potential based on what we perceive as their ‘station’ or origins.
The stacked pancakes are like rock layers, strata, laid down by nature one on top of the other. The bottom one was there first: that is the Law of Superposition. The felafel is an Eastern Mediterranean treat made of chickpeas. We can see the connection between felafel in Syria and felafel in Egypt and felafel in Algeria — just as we correlate similar fossils found in widely-spread rock layers.
Cornmeal Pancake Breakfast: 303 calories 11.6 g fat 1.5 g fiber 7 g protein 32 g carbs 72 mg Calcium PB Pancakes are rarely a diet food, but these delicate delights fit into our guidelines. What a treat.
2 cornmeal pancakes, recipe for full batch below 1 chicken breakfast sausage [33 calories] OR 1 oz scrapple 1 Tbsp maple syrup Optional: blackish tea = 6 oz black tea [28 calories] with 3 Tbsp skim milk + ½ tsp honey
Prepare the batch of pancakes. TIP: When cooled wrap the other pancakes in a zipper bag to freeze for subsequent breakfasts. Cook the breakfast meat on the griddle with the pancakes until crisp and brown. Plate with the pancakes and drizzle everything with maple syrup. Enjoy your tea with milk and honey.
|Makes 12-14 pancakes||Griddle or large cast iron skillet|
|½ c yellow cornmeal|
½ c boiling water
|Put cornmeal into a 1-Qt measuring cup and pour the water over it. Stir briskly until blended.|
|1 egg, beaten|
½ c milk
|Beat the egg and add the milk. Stir/whisk to combine.|
|¼ c/ half a stick butter||Melt butter and add, with egg-milk to the cornmeal-water. Whisk thoroughly until blended and smooth.|
|½ c white whole wheat flour|
½ tsp salt
1 Tbsp sugar 1 Tbsp baking powder
|Whisk or sift these together to blend.Add to the wet ingredients and beat until smooth.Let sit while the griddle heats – this is an important step.|
|Heat griddle to medium-high. Spray it with non-stick spray or smear griddle with a bit of butter.|
|Use 3-4 Tbsp batter per pancake. Cook until bubbles form on the top surface of the pancake and break. Then cook on other side.|
Felafel with Red/Green Salad: 287 calories 14.5 g fat 9 g fiber 11.6 g protein 29 g carbs 113 mg Calcium PB GF Looks great, tastes great, SO healthy. Win-win-win.
5 felafel patties 1 cup baby spinach leaves ½ cup red cabbage slaw** ¼ c pickled beets, sliced or cubed ½ hard-boiled egg, chopped 1 tsp olive oil + 1 tsp lemon juice
Thaw the felafel patties and warm them. If unbaked, heat them in a 400 F. oven for 10-15 minutes. Prepare the vegetables for the salad. Whisk the lemon juice and oil, then toss the salad vegetables in the dressing. Top with the felafel and the chopped egg. Quick and easy.
**RED CABBAGE SLAW Serves 3-4 A very nice recipe from acouplecooks.com
|2 c. thinly sliced red cabbage |
1 Tbsp finely chopped red onion
|Prepare and set aside.|
|3 Tbsp plain yogurt, drained|
1½ tsp apple cider vinegar
1 tsp sugar or maple syrup
pinch dried dill
pinch celery seed
2 pinches Kosher salt
freshly ground pepper
|Drain 3 Tbsp plain non-fat yogurt through paper toweling for 15 minutes. |
Measure 1 Tbsp strained yogurt into a large bowl, then thoroughly whisk in these ingredients.
|Add the cabbage and red onion and toss to combine.|
|Serve immediately or refrigerate until serving.|
Ingredients for next week: Breakfast, single portion for Monday …………………………… single portion for Thursday:
|1 two-oz egg, hard-boiled||1 slice 70-calorie whole-grain bread|
|Slice 70-calorie whole-grain bread||strawberries or mixed berries|
|tomato + large leaf of lettuce, such as Romaine||small-curd, reduced fat cottage cheese|
|1 strip uncured bacon + cherries/peach||Bockwurst sausage|
|Optional smoothie||optional smoothie|
|optional hot beverage||optional hot beverage|
Dinner, single portion for Monday:………………………….. single portion for Thursday:
|mesclun/baby greens + tiny shrimp||chicken breast meat + dill pickle + slivered almonds|
|clementine + asparagus + mango||ripe olives + red seedless grapes + plain yogurt|
|hard-boiled egg + mayonnaise||whipped cream cheese + crisp lettuce + capers|
|sriracha + garlic powder + lemon juice||honeydew melon + Romaine lettuce|
|Sparkling water||Sparkling water|