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. Welcome to God who is now Following.

In 481 CE, Hlodowig son of Childeric became King of the Salian Franks at age 15. The Salian Franks ruled in what is now Belgium and part of the Netherlands. The Roman Empire had recently dissolved, and Europe was broken into many small pieces, ruled by bickering, power-hungry war-lords. The young king lived up to his name, which has been translated as “plunder provider.” Within five years he had attacked and killed the last Governor of Roman Gaul, taking over most of Western France. With allies in Burgundy, Hlodowig chased the Visigoths from Southern France into Spain. He set up his capital in Paris where much power was held by the Christian clergy who called him “Clovis.” The crafty king was adept at adopting behaviors of other cultures. From the Romans: have your army travel light while plundering local food. From the Franks, kill your defeated enemies and their families. From the Catholic Gauls, marry a Christian wife to gain allies. Clovis eventually became the first ruler over a unified “France,” the first king in the Merovingian Dynasty. Influenced by his wife Clotilde [and a close call on the battlefield], Clovis was baptized as a Christian on Christmas Day 508, in the town of Reims. Since then, all but two kings of France have been crowned at Reims. Clovis continued to reign ruthlessly until his death on 27 November 511. He was buried initially in Paris, elevating the small city to importance, but was later reburied at Saint Denis. Foolishly, he divided his hard-won nation among his four sons, dividing the country again and leading to strife for many years.

In Clovis’ time, breakfast was seldom eaten upon awakening. When people did get around to eating, it was a grain porridge, so we will have that for breakfast. Since the name ‘Clovis’ also refers to a town in Eastern New Mexico, our dinner will be full of the ingredients of that region.

10-Grain Cereal:  143 calories… 1 g fat… 4 g fiber… 8 g protein… 28 g carbs…   NB: Food values given are for the plated foods only, and do not include the optional beverage.  PB This is one of our favorite breakfasts – even on a Slow Day! 

++ 3 Tbsp uncooked Bob’s Red Mill 10-Grain Cereal ++++ ¼ cup low-fat milk ++++ 1/3 cup water ++++ Toppings: 2 Tbsp blueberries, fresh or frozen ++++ 2 Tbsp milk ++++  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]

If preparing the night before: Cook the cereal with the water/milk for about 8 minutes on the stove. Pour into a microwave-safe bowl. Next morning: Heat the cereal in the microwave for about a minute, then top with berries and milk.  If preparing in the morning: Cook the cereal with the water/milk for about 8 minutes on the stove. Pour into the bowl and top with berries and milk. 

Squash-Cupped Chili:  210 calories… 1 g fat… 8.6 g fiber… 8.6 g protein… 30 g carbs… 122 mg Calcium…   PB GF  Squash, beans, tomatoes, and chili pepper are flavors of the American South-West. They are as delicious as they are nutritious.

5 oz delicata squash 1 cup chili non carne** 2 oz melon

**CHILI NON CARNE: PB GF 

Makes 4 cups
1 cup chopped onion ++++ 1 green pepper, chopped ++++ juice from canned tomatoes, below	Saute onion and green pepper in some of the tomato juices until tender.
15 oz canned red beans 16 oz canned tomatoes, chunks or diced 2-3 tsp chili pepper ½ – 1 tsp ground cumin	Drain and rinse canned beans. Add remaining ingredients and cook gently until thickened. Taste to see if it needs more seasoning.
1 cup =133 calories… 0.7 g fat… 6 g fiber… 7 g protein… 10 g carbs… 70 mg Calcium..	Freeze unused portions.

Since delicata squash is oblong with rounded ends, first cut a small slice from one end so that it will stand up on a plate. Then cut off enough squash that it weighs 5 oz. If you prefer to do this as two thick slices, rather than one large cup, suit yourself. Scoop out the seeds but leave the flesh inside the skin. Bake or microwave the squash until the skin is very tender but not collapsing. Meanwhile, prepare or heat the chili. Plate the squash cup, fill it with chili, pour the remaining chili around the cup, and garnish with the melon.