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 16, 2023, the 188th Oktoberfest began. It ran for 18 days, closing on October 3. So, if it is called ‘Oktoberfest’, why is it in September?? The answer is: it shouldn’t be. Oktoberfest is billed as ‘the Biggest Beer Party Ever,’ but, again, it is not supposed to be. On October 12, 1810, Prince Regent Ludwig of Bavaria married Princess Therese of Saxony-Hildburghausen. To celebrate the event, a clever cavalry major suggested to the prince’s father that a horse-race be staged, so that all the citizens of Munich could enjoy the event. Thus, on October 17, at the newly-named Theresienwiese [Therese’s Meadow], a 42 hectare field in Munich, a horse-race was held along with food for all. It was so much fun, that people clamored to hold it again. From 1811 to 1813, a large, food-filled gathering was held at the ‘wiese, sponsored by the Bavarian Agricultural group. The Napoleonic Wars interrupted the fun, but the festival returned, now sponsored by the government. Throughout the years, epidemics and wars have shut it down, but Oktoberfest comes back with big beer tents, brass bands, roasted chicken, and lots of sausage. Oh — and beer. So why does it start in September? Beats me!

Since the original occasion was a wedding, we will feast on hearts at breakfast. Although chicken outsells sausage at Oktoberfest, we will dine on sausages. Happy Anniversary, Therese and Ludwig!

Waffle Fruit Hearts:  211 calories 5.4 g fat 4 g fiber 6.5 g protein 46.6 g carbs 87.4 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beverage.  PB Does your waffle maker turn them out in heart shapes? Save out a waffle or two for this treat on a Fast Day.

4 waffle hearts, each 2×3″ 2 Tbsp vanilla fat-free yogurt 1 Tbsp almond meal 4 sections of Clementine 1 oz blueberries   Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]  Optional:blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

Stir almond meal into yogurt and let it sit. Briefly warm the waffle hearts, then spread them with the yogurt mixture and top with clementine sections. Plate with blueberries, serve with an optional beverage.

Vegetable-Sausage Bowl: 295 calories 15 g fat 4.4 g fiber 10 g protein 22.5 g carbs 124 mg Calcium  PB GF  A riff on a recipe by Sarah Copeland in the New York Times, this fusion of German sausage and Asian flavors was a real hit at our house. Very quick to prepare and a great way to add vegetables to the diet.

2 servings	big wok, skillet or cast-iron pan
½ oz almond slivers  pinch Kosher salt	Add nuts, salt and stir until toasted, 1 min. Remove from pan and save.
1 tsp canola oil/other neutral oil 2-3 celery stalks, sliced on bias ½ c. carrots, sliced in thin rounds	Heat oil over med-high until shimmering.  Add these and stir-fry until slightly softened, 1-2 mins.
1.5 tsp sesame seeds	Sprinkle on seeds, toss until toasted, 1 mins.
1 c. kale, without stems, fresh or frozen 1 c. torn lettuce	Chop kale roughly. Add greens to pan, stir to combine.
1½ tsp rice wine vinegar or white wine vinegar 2-3 T. water	Add these, scraping bottom of pan. Cook until greens are lightly wilted, ~1 min
2½ oz bulk bratwurst sausage	Brown in separate pan, breaking into small bits. Add.
½ c. cooked brown long-grain rice	Add to pan and stir well while rice heats.
3 T. torn mint leaves 1 tsp Go-Chu-Jang sauce 1½ tsp soy sauce	Scatter with herbs, add soy sauce and hot sauce. Stir together, serve in bowls with reserved nuts on top.

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

1 two-oz egg = US large	1 two-oz egg + cep mushrooms
chorizo sausage + chèvre cheese	tomato + prosciutto
pear + Dijon mustard	Parmesan cheese
herbes de Province	peach or pear
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

3 oz fish, raw or cooked [2 different types]	chicken breast + Gruyere cheese
1 egg + cream + shallot	whole-grain bread @ 70 calories + thyme
spinach + nutmeg + canned white beans	2-oz egg + white whole wheat flour
swiss chard + powdered garlic	beets + barley pilaf + rosemary
Sparkling water	Sparkling water