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. 

Casimir Pulaski was born into a noble family in Warsaw. At that time, Poland and Lithuania had formed an alliance that was threatened by pressure from the Russian Empire. Pulaski was trained in the manly arts of riding, sword-fighting, and in the ideas of the Enlightenment. In an attempt to rid the country of Russian influence, Pulaski joined a group of like-minded patriots. Many raids and skirmishes showed that the young noble had skill and bravado and lots of luck. A failed kidnapping of the pro-Russian king lead to banishment for Casimir. In France, Pulaski met Benjamin Franklin who was signing up recruits for the army of the new United States of America. Upon landing in Boston, Casimir went straight to General George Washington‘s camp in New Jersey to volunteer. Not so fast! The Continental Congress had to approve it first. So Pulaski hung around, and tagged along when the army went to Brandywine Creek where the British troops were gathering. The Americans thought they had blocked all the fords, but the enemy found one and came around on the right. Near the end of the day on September 11, Casimir and Washington realized that their line — and Washington himself — were in danger. Pulaski received permission to lead a cavalry charge. With characteristic brashness, his small force charged the British, allowing an orderly retreat for the Americans. Pulaski had saved the General and perhaps the future nation! At this point you are wondering who was the ‘heroine’ of the battle? Pulaski died at the Siege of Savannah, was buried in Georgia, then was re-interred with honors in 1853. At the time, there were some doubts as to whether the bones were indeed Pulaski’s. In the 1990s, a team of forensic scientists opened the grave — and boy! were they amazed! While a DNA analysis matched that of the family, the wide pelvic bones and the delicate facial features indicated that Pulaski was female. Or maybe intersex. Brown University reports that up to 2% of babies are born intersex: with internal organs that are at odds with their external appearance. Did Casimir’s parents just not know, and raised the child as a boy? Did Casimir recognize that they were not quite the same as other boys? No, Pulaski was not gay, nor were they a cross-dresser. We do not know what Casimir experienced. What we do know is a] that Casimir Pulaski was a dashing hero of the American Revolution, a fighter for freedom on two continents; b] they justly deserved the praise of our nation; c] that gender does not define bravery; d] that sex and anatomy are more fluid than we had thought; e] that Casimir Pulaski is the Parent of the American Cavalry.

The American Polish community is justly proud of their native ‘son’. We will honor Casimir with foods that would have been on the table of their Polish-Lithuanian compatriots.

Czech Breakfast: 233 calories 5 g fat 4 g fiber 11.5 g protein 37 g carbs 65.6 mg Calcium  NB: The food values are for the meal and fruit only and do not include the optional coffee.  PB The Czechs, Germans, and Poles all share a penchant for a breakfast of bread, meat, cheese, and fruit. This is a meal to enjoy often, since it is delicious and simple to prepare.

1-1½ oz sourdough rye bread 1 oz sliced ham, 3% fat ½ oz Hermelin cheese, or substitute Camembert 1 blue or 2 yellow plums   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

Whether you pile everything on the bread and eat it that way, or sample each item separately, this is a hearty way to start the day. For those of you who start your day with lunch, this is for you.

Borscht: 188 calories 3.4 g fat 6 g fiber 10 g protein 30.5 g carbs 117 mg Calcium   PB GF  In Russia, this soup is pureed and served cold in the Summer. This Ukrainian version is eaten in the Winter, hot and chunky and satisfying. Local versions of this soup are found in Poland, Lithuania, Latvia, Estonia, and Belarus.

4 cups = 4 Servings
12 oz roasted beets, skins removed	Grate beets to produce ~ 2 cups
1 Tbsp butter ½ carrot ½ stalk celery ½ cup parsnip ½ potato 1/2 stalk celery ¼ small head cabbage 2 Tbsp parsley, chopped 2 tsp thyme, chopped ½ tsp sweet paprika l large garlic clove	Cut carrot, celery, parsnip, and potato into a ½” dice.  Slice celery into 1/2″ pieces. Shred cabbage thinly. Chop garlic finely. In a Dutch oven, melt butter. Cook these ingredients ~10 mins until softened but not browned
1 bay leaf 4 allspice berries 8 black peppercorns	Tie spices in a bag or put in tea ball, then add to pot.
2 c. beef/chicken stock 1½ c water 1 c canned tomatoes	Chop tomatoes, if necessary. Add these and simmer ~30 minutes, until vegetables are tender.
Grated beets 2 oz chicken kielbasa 1 c canned, drained small white beans	Cut sausage lengthwise, then slice crosswise ½“ thick. Add to pot with beets and beans. Simmer ~10 minutes
1 Tbsp red wine vinegar 1½ tsp sugar	Stir in, season to taste with salt+pepper.
optional: Sour cream or plain yogurt chopped dill Finn Crisp crackers or Sourdough Rye bread	Ladle into bowls, dollop with sour cream sprinkled with dill. Serve with bread-stuff of choice or omit.