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.

Freedom is a wonderful thing. Having a country that is independent, where the people can determine their own destiny, is a wonderful thing. On August 31, in various years, five nations gained their independence from another nation. Let’s celebrate! In 1957, Malaya [now Malaysia] gained independence from the United Kingdom. The day is now marked as Hari Merdeka (“Independence Day”) or Hari Kebangsaan (“National Day”). In 1962, the British Empire cracked apart a bit more, for Trinidad and Tobago became independent. In 1991, Kyrgyzstan declared that it was independent of the Soviet Union, after centuries of being under the rule of larger conquerers — like the Mongols, and the Russians. Speaking of the Russians, in 1993, Russia finally removed all of its troops from Lithuania, and did the same thing on the same day in Estonia in 1994. The soldiers had been in both countries since 1940. Of course, all new nations have some growing pains: stabilizing their economies, creating a working government, breaking bad habits formed under another country’s influence, enforcing laws that are more attuned to the local cultural needs. Here are some results of their independence.  Malaysia rotates the monarchy among the rulers of the nine ethnic Malay states, each being king for a five-year term. Trinidad and Tobago has the 3rd highest GDP per capita in the Americas, based in part on its huge reserve of asphalt. Unfortunately, sparsely-populated Kyrgyzstan is the poorest nation in central Asia. Despite its gold exports, 30% of the country’s income is from remittances. After joining the EU in 2004, Lithuania saw a 50% increase in the GDP per capita, greatly improving the peoples’ health and prosperity. Estonia was named the 8th best country to live in according to the 2015 Index of Economic Freedom. Sounds as if national self-determination is better than subjugation, doesn’t it.

Three recipes to celebrate freedom and independence in five nations. A breakfast from the Malay Peninsula [if not exactly from Malaysia]; flatbreads for Kyrgizstan as well as Trinidad and Tobago, where such breads are enjoyed; a smoked salmon meal from Lithuania which is surely prepared [although with local variation] in Estonia as well.

Thai ScrOmelette: 138 calories 7.5 g fat 1 g fiber 11 g protein 6 g carbs 75.6 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Our younger son prepared a marvelous Thai fried rice dinner for us which bowled us over with its flavors. Here are the same flavors, without the white rice. Still marvelous.

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.  1 clove garlic, chopped 3 Tbsp scallions, sliced 2 Tbsp cooked, chopped spinach [about ½ oz] ½ tsp Thai fish sauce ¼ tsp Thai hot chili sauce big pinch dried basil 1.5 oz melon OR applesauce  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]

Combine the garlic, scallions, spinach, the 2 sauces, and basil. Spritz a fry pan with olive oil or non-stick spray. Heat the pan and stir the vegetables until they are warm and soft. Whisk the eggs and pour them into the pan, stirring to mix with the vegetables. Cook until done to your liking. Plate with the fruit and enjoy with the beverages.

Two Flatbreads to enjoy as part of any meal on a Slow Day. Be sure to take calories into account for a Fast Day.

FLATBREAD Sv. 6 ultimatedanielfast.com	Preheat oven to 400F 17×11” baking sheet	LAVASH Vera Abitbol @ 196flavors.com Makes 16 lavash sheets	Griddle or wide skillet or baking sheets
2½ c whole grain flour: brown rice or spelt or whole wheat 2 Tbsp flaxseed meal  1 tsp dried rosemary 1 tsp salt 1 c warm water	Flaxseed meal is optional. Crush rosemary as you add it. Mix these in a food processor until dough forms a ball.	2 c white whole wheat flour  1 c white flour	Add flour to bowl of a stand mixer with a paddle attachment. Make a well in center of flours.
	Turn dough onto a floured surface, and knead  5 mins. Or pulse 15x in food processor.	½ tsp salt 1 c. warm water (95 F/36˚C)	Put salt in well. Run at medium speed, adding water slowly. Dough should be soft, homogeneous, and come off walls of bowl.
	Cover with a bowl. Let rest at room temp 30-60 mins.		Cover bowl of dough. Let rest in a warm place 30 mins.
	Roll out to ¼” thick and move it to an oiled 11×17” baking sheet. With a fork, poke holes all over.		Roll dough thinly on a lightly floured surface. Fold sides in to make 4 layers. Let rest 30 mins in a warm place.
1 Tbsp extra-virgin olive oil ½ tsp dried basil ½ tsp garlic powder ½ tsp dried parsley	Mix these in a small bowl, and stir well. Use a basting brush to spread oil mixture across dough.		Cut dough in 2. Roll and fold each piece 4x to make dough elastic. Preheat oven 30 mins to 430F/220˚C OR heat griddle
	Score (make shallow cuts without cutting through) with a knife into 12 pieces, measuring 3×3½”.		Divide dough into 4. Roll out to 1/16”/1.5mm thick. OR pass through pasta machine to setting 6 or 7
	Bake 15-20 mins or until slightly crispy, and remove from oven.	In oven	Put dough pieces on a hot baking sheet and bake 4-5 mins.
	Let cool on baking sheet 10 mins before cutting and serving.	on a griddle or on a skillet	Put dough pieces on very hot pan and cook ~1 min per side
Full batch = 1220 calories 24 g fat 30 g fiber 40 g protein 220 g carbs 100 mg Calcium	1 of 12 pieces = 101 calories 2 g fat 2.5 g fiber 3.5 g protein 17 g carbs 8 mg Calcium	Full batch = 1320 calories 18 g fat 25 g fiber 48 g protein 264 g carbs 80 mg Calcium Makes 20.2 oz =573 g= 16 piece	1 oz = 66 calories 1 g fat 1.25 g fiber 2.4 g protein 13 g carbs 4 mg Calcium

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

1 two-oz egg [US large], hard-boiled	1.5 two-oz eggs
tomato + Parmesan cheese	prosciutto
baked beans	mushrooms [preferably wild]
Canadian bacon or back bacon	pear
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

finnen haddie = smoked haddock	3 oz pork tenderloin, raw or cooked
hard-boiled egg + asparagus	Chickpea Ragout
curry powder + turmeric + milk
brown rice + bay leaf + onion
Sparkling water	Sparkling water