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. Join me in the Fasting Lifestyle. 

On July 1st, 1776, the Declaration of Independence was signed by a group of rebels in the American colonies. In it they stated that all men are created equal, and that each has the right to live at liberty. [note 1: on July 4th, the group of rebels distributed the declaration, and had it read aloud around the colonies.] [note 2: that statement about liberty and equality was despite the fact that many of those rebels owned enslaved people.] On July 2, 1839, 50 years after those rebels won independence for their new nation [1783], another set of rebels tested the new government’s willingness to enforce its principles. The Spanish ship Amistad [the name means ‘friendship’] was sailing along the coast of Cuba, carrying cargo plus 53 African men, women, and children. The vessel was owned and commanded by two Spaniards who planned to sell all of their cargo when they landed at their Cuban destination. But the Africans resisted their future enslavement, and, lead by Sengbe Pieh, they took over the ship. In the process, the captain, the cook, and two Africans died. The Africans demanded that the two would-be slave sellers should sail the ship ‘toward the rising sun’ so they could return to their native land, now called Sierra Leone. By night, the duplicitous Spaniards sailed north along the coast of the US, hoping to be stopped by an American ship. Finally, off the coast of Long Island, New York, a navy vessel took charge of the Amistad. Local citizens from the coast of Connecticut took charge of the Africans. Spain complained to the US government, demanding that the ship and its cargo be returned to Cuba, since that was the property of Spanish persons. The Africans’ lawyers proposed that they were not property — they had been unlawfully captured from their homes and should be returned there. President Martin Van Buren stood on the side of Spain and he was ready to sign the ship and the human cargo over, just to end the wrangling. But that was stopped by Connecticut state lawyers who pointed out that the Constitution said that the Executive Branch of the government had no control over the Judicial Branch of the government, and therefore the president’s opinion did not count in the matter. Over two years, the case wound its way up to the US Supreme Court. Since 1807, no slaves could be imported into the USA from Africa. In Spain, slaves could not be taken from Africa and sold in Spain or its colonies [like Cuba]. The Supreme Court, taking these facts into consideration, looked at the citizenship issue: the Africans were not citizens of Spain or Cuba or the USA. Therefore they were nobody’s property, they were free people and should be returned to Western Africa. And they were, eventually. Is that why the capital of Sierra Leone is named “Freetown”?

The breakfast below might have been served above-decks, to the ill-fated Captain Ferrer. The dinner is a common stew from Sierra Leone, which the Africans probably despaired that they would ever taste again.

Ricotta-Herb ScrOmelette: 253 calories … 7.5 g fat … 0.7 g fiber… 13 g protein… 5.4 g carbs… 61.5 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF Easily prepared with ingredients on hand, a simple breakfast can be a delicious breakfast.

++ 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 Tbsp reduced-fat ricotta cheese, drained in a sieve overnight, if necessary ++++ 3-4 Tbsp fresh herbs – any ones you have – chopped ++++ salt & pepper ++++ 1.5 oz applesauce ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++  Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Whisk the cheese and herbs into the eggs and scramble or cook as a folded omelette. Enjoy with the beverages of choice and applesauce.

Punky Stew: 234 calories… 11 g fat… 5 g fiber… 10.6 g protein… 33 g carbs… 118.7 mg Calcium… PB GF  This is a popular dish in Sierra Leone, where pumpkins have been grown for centuries. Peanuts are not native to West Africa, but have become a big part of many cuisines there. This recipe is adapted from tastesfromtheroad.com. This can be served as a stew or with rice. If served with a side salad, add 36 calories..2.4 g fat..1 g fiber.. 1 g protein.. 3.4 g carbs.. 20.5 mg Calcium..

Sv 5 Each serving = 1 cup	large pot
2 tsp vegetable oil—–1 cup onion, finely chopped	Heat oil in pot over medium. Sauté until soft and golden.
2 garlic cloves, minced—-2 Tbsp roasted green chili, finely chopped	Stir in these, cook 1 minute.
1 cup diced fresh tomatoes	Add and cook until they break down.
2 c pumpkin/butternut squash —-8 oz canned beans-your choice—–7 oz yellow pepper—-1 tsp smoked paprika—–1 tsp ground coriander—-1 tsp ground ginger	Peel squash and cut into ½” cubes. Slice yellow pepper. Stir in these ingredients. Mix well to coat vegetables in spices.
1 chicken bouillon cube—2 cups water	Add, lower heat, cover, and let simmer 10 mins.
¾ cup light coconut milk—-1/3 cup peanut butter	Add these, simmer 10-15 min, until pumpkin is tender, flavors are well combined. Stir at whiles, add water if needed.
Salt and black pepper to taste	Adjust with more chili or pinch sugar.
chopped parsley or cilantro 1/4 cup cooked brown rice OR side salad	Garnish, serve in bowls.