The Dialogue

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. Simple way to lose weight and be healthier. Welcome to healthremedy247 and Weight loss meal plans who are now Following.

http://www.vaticanobservatory.va/content/specolavaticana/en/research/history-of-astronomy/the-galileo-affair.html

Galileo was in a quandary. He wanted to write about the new discoveries in the solar system, those of his pen-pal Johannes Kepler and ideas of his own. The work of Kepler, who showed the truth of the Copernican System, had been banned by the Church in 1616. Now Galileo wanted to help the average person to understand why the new ideas were correct. But Pope Urbain VIII and the Inquisition had hampered him: he was on probation for his previous writings and was forbidden to write in support of Kepler’s ideas. So Galileo composed a new book in 1632. It was written in Italian, not latin, so everyone could read it. It was penned in the form of a novel rather than as a scientific tome. He called it The Dialogue of Two Chief World Systems. The plot revolves around three travelers who meet by chance on the road. Over four days of walking, they talk about the new ideas in astronomy. Salviati, an ‘intellectual’ [who stands in for Galileo], is a proponent of the new philosophy and he debates with Simplicio [the ‘simpleton’] who adheres to the Ptolemaic system, while Sagredo, a truth-seeker, listens and asks questions. By the end of the book, the ideas of the Church have been shot full of holes and the reader will probably conclude that Salviati is correct. Pope Urbain VIII was furious. It seemed that Galileo had cast him as the Simpleton! Galileo was put on trial in 1633, and convicted of heresy. He was forced to recant all the ‘false’ ideas that he had published previously, his books were burned, and he spent the rest of his life under house arrest until his death. Three-hundred fifty years later, in 1992, Pope John Paul II officially pardoned Galileo and apologized for the Church’s objections to his ideas.

In honor of the three interlocutors of the dialogue, our breakfast and our dinner each contain three principle flavorings. Peruse this summary of The Dialogue, to understand the points that Galileo makes in the book.

O-M-G Bake:  141 calories 7.4 g fat 1 g fiber 8.7 g protein 9 g carbs 110 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  Think: Oh My Goodness! Or: Olive-Mushroom-Gouda. What Flavor!

1 two-oz egg 1 olive, chopped ½ oz raw mushroom, chopped ¼ oz Gouda cheese, grated 2 oz applesauce   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

First set the toaster oven to 350 degreese F. Dear Husband is the one who prepares the breakfasts. He says to start the coffee next and then to prepare the smoothie. Spritz a ramekin with oil or non-stick spray. Put the olive and mushroom in the ramekin. Whisk the egg with the cheese and pour into the ramekin. Bake in the toaster oven at 350 F. for 12-15 minutes, depending on how you like your eggs. Dish up the applesauce and pour the beverages. Delicious.

Tuna-Bean-Garlic Salad:  261 cal 7 g fat 5.5 g fiber 33 g protein 33.4 g carb 152.5 mg Calcium   PB GF  This is from the Fast Diet book. Great meal. HINT: this recipe serves 2 [two]

1 cup canned garbanzo beans, drained and rinsed one 5-oz can light tuna in water, drained and flaked 2 cloves garlic, chopped 4 oz tomato, left whole if bite-sized or sliced salt + pepper + thyme + parsley 3 oz spinach or mixed greens 1 tsp lemon juice + 1 tsp white wine vinegar + 1 tsp olive oil 1 Tbsp Parmesan cheese, grated

Gently stir the beans, tuna, and garlic together. In a wide, shallow bowl whisk the lemon juice, vinegar and olive oil. Stir ½ tsp of the dressing into the bean mixture. Toss the greens and herbs with the remaining dressing, then stir the bean mixture into the greens. Top with the Parmesan cheese. Season with salt and pepper.

 

Galileo

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. Simple way to lose weight and be healthier. Welcome to The Good Life Now and Chanaka and pipanddip who are now Following.

Galileo Galilei was born on February 15, 1564. He was a true Renaissance Man: poet, musician, popular professor, astronomer, inventor. His biggest claim to fame had to do with what he saw in the Solar System through his telescope. [Galileo did not invent the telescope, no matter how often he said it. He did improve and enlarge the instrument, making it more suitable for astronomical use.] Beginning in 1610, Galileo began publishing books about his observations: the moon had mountains and craters [described as looking like small-pox scars]; the sun had dark spots on its face [likened to pimples in his notes]; Venus waxed and waned in brightness as it went through phases, like our moon; Mars did not; Jupiter had a Great Red Spot [now recognized as a cyclonic storm]; Jupiter had four moons circling around it [making Earth seem puny with only one]. From his notes and calculations, he gave proof to an idea previously proposed by Copernicus and Kepler: the sun was in the center of the Solar System — not the Earth. Why was this a religious and cultural bombshell? Because everyone in Europe had been told since the time of Aristotle and Ptolemy that the Earth was the center of the universe. Later theologians said that this showed that Earth was singled out and blessed by the Almighty. Despite the fact that many Churchmen [including a future Pope] attended Galileo’s ‘telescope parties’ where everyone took turns looking at the planets through the device, the Church did not like these seemingly heretical ideas. Galileo was put on warning by the Inquisition and forced to recant his ideas. He was a man of strong faith and he would rather pretend to abjure his new discoveries than be banned from the Church forever.

We will start our day with flavors of Florence, Galileo’s beloved home town, and end the day with flavors of the Mediterranean: tuna with grilled vegetables.

Ham Florentine Bake: 133 calories 6.5 g fat 1 g fiber 8 g protein 6 g carbs 61.5 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  This bake is so flavorful that you will be amazed by the tiny calorie count. Same ‘ham Florentine’ used to fill crepes for dinner. Same kind of deliciousness.

1 two-oz egg 2 Tbsp ham Florentine filling** 2 oz applesauce Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories] or natural apple cider  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water 

Set the toaster oven at 350 F. Spritz an oven-proof dish with non-stick spray. Whisk the egg and stir in the ham Florentine filling. Pour into prepared dish and bake for 12-15 minutes. Portion the applesauce and pour your choice of beverages. This is a breakfast to prepare often.

**Ham Florentine Fillingmakes 1.5 cups   ½ cup no-cheese Bechamel Sauce 1 cup ham in ¼ ” dice 1 cup [5 oz] cooked spinach, from fresh or frozen ½ cup chopped celery ¼ cup chopped onion pinches of celery salt + dill + granulated garlic + basil Be sure to squeeze the spinach until most of the liquid is out of it. [save the liquid] Spritz a saute pan with non-stick spray and add some of the spinach liquid. Cook the celery and onion until the onions are transluscent, adding more spinach liquid as needed. Add remaining ingredients and cook on low heat until warmed through.

Tuna with Grilled Vegetables: 244 calories 7 g fat 4 g fiber 29 g protein 14.6 g carbs [10.6 g Complex] 32.5 mg Calcium   PB GF  The recipe comes from the Fast Diet Book and it is wonderful. Very Mediterranean, too.

5 oz tuna steak 4 oz red bell peppers 5 oz zucchini 2 oz cherry tomatoes 1 tsp olive oil lemon juice

Cut the peppers into long strips. Same with the zucchini. Toss all the vegetables with the olive oil. Cook the tuna and vegetables on a grill pan or grill, 3 minutes on each side. Splash with lemon juice before plating. Delicious and quick.

Lucky Lindy

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. Simple way to lose weight and be healthier. Welcome to dailyhealth123 and Ronald Oliver and Care Your and S Kendall who are now Following.

On February 4, 1902, Charles Lindbergh was born. I don’t know if that was a particularly auspicious date, but he came to be known as “Lucky Lindy.” He, of course, was the first person to make a solo flight across the Atlantic Ocean and he did it to win the Orteig Prize of $25,000. After flying in radio silence [the ‘Spirit of St. Louis‘ did not have a radio] for 36 hours, a massively sleep-deprived Lindbergh landed in Paris to be greeted by a jubilant crowd and great acclaim. Eight other aviators had vied for the prize and died. Lindy was Lucky indeed. From that point, his life took several different turns. He married Anne Morrow, daughter of an ambassador, who became his co-pilot and a celebrated author. The drama of the kidnapping and murder of their first son shocked and riveted the attention of the world. Many good-will tours took the couple to Europe in the 1930s, where Lindbergh was tasked with assessing the status of the German air force to see if it was a threat to the Allies. His reports were glowing, which began to make experts think that he was pro-Nazi. Lindbergh, like his father, was anti-war and he did indeed admire the Germans. He continued to be against the war in Europe. Lindbergh keynoted at rallies, speaking with xenophobic and racist statements against the US becoming involved and for putting ‘America First.’ After Pearl Harbor, he was assigned [without rank] to help with the aviation efforts in the Pacific Theater. He flew 50 combat missions — was that fueled by his previous claim in 1940 that “No nation in Asia has developed their aviation sufficiently to be a serious menace to the United States at this time”? — one wonders. After the war, Lindbergh received the Pulitzer Prize for the book The Spirit of St. Louis, advocated for the World Wildlife Fund, and retired to Hawaii where he died in 1974.

Lindberg took a bottle of water and a bag of sandwiches on his 36-hour flight. I’m guessing they were ham and cheese sandwiches, and that’s what we find in our eggs for breakfast. Since the Lindbergs retired to Hawaii, our dinner includes the pineapple: Hawaii’s famous fruit.

Ham & Cheese ScrOmelette: 165 calories 10 g fat 2 g fiber 13 g protein 5.6 g carbs [4.6 g Complex] 111 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  You can prepare this as an omelette or as scrambled eggs. Either way, its a winner.

1 ½ 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.  ¼ oz Jarlsberg cheese ¼ oz ham [Fat and calories for this recipe based on roast ham. Use 3% fat ham, to lower both those values] 1-½ oz apples  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]

Spritz a saute pan with non-stick spray and heat it. Put the ham into the hot saute pan to warm it briefly, then add the eggs and cheese. Scramble together [or cook like an omelette] until the way you like it. Plate with the fruit, prepare your optional beverage, and enjoy the goodness of ham&cheese.

Chicken with Limes: 283 calories 7.6 g fat 3 g fiber 23 g protein 35 g carbs [29 g Complex] 61 mg Calcium   PB GF Limes, chicken, and pineapple were added to the ecosystem of Tahiti by various visitors, and were promptly incorporated into the cuisine. We served this at a dinner party and no one would have guessed that it was a Fasting meal. Here is the one-serving method for <Poulet avec Limettes.>

3 oz chicken breast, boneless, skinless, and cut in 2 pieces across the width 1 lime: ½ of it zested and juiced; ½ of it sliced thyme + salt + pepper ¼ cup chicken stock ½ tsp sugar + 1 tsp cornstarch [cornflour] ½ oz heavy cream 3 oz slice of pineapple, fresh or canned in light juice ¼ cup brown rice, cooked

Marinate the chicken in the lime juice, zest, salt, pepper, and thyme in the ‘fridge for at least 2 hours. Remove the chicken from the marinade, and put 1/3 of the marinade into one small container and the remainder into a sauce pan. We grilled the chicken briefly and then removed it to a plate while the pineapple and lime slices were grilled. If you are not grilling today, put the pineapple and lime slices under the broiler until they are a little charred and hot all the way through. Meanwhile, add the stock and chicken to the pan with the marinade and heat it until the chicken is mostly cooked. Remove the chicken and keep warm. Bring the liquids to a boil and reduce by 1/3 of the volume. Combine the sugar, cornstarch, and remaining marinade. Reduce the heat and stir until thickened. [This happens rather quickly] Return the chicken to the pan, add the cream. Stir to combine and to coat the chicken with the sauce. Plate with the rice and pineapple and lime slices for a taste of Hawaii.

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

1.5 two-oz eggs 
Next week I will talk about soups.ground bison meat
Choose a new favorite breakfastmelon + scallion
from the Archivespaghetti sauce
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

Presenting 3 soups for the Fasters.raw chicken + soy sauce
lemon juice + olive oil + carrots
fresh ginger + garlic + cabbage
snow peas or asparagus or broccoli
Sparkling waterSparkling water

Under the Influence: Italy

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. Simple way to lose weight and be healthier. Welcome to Dominus O. Markham and bloghealth1 and Youth and Healthy and Scot Henry who are now Following.

Italian cooks are under the influence. No, they are neither drunk nor drugged, so let’s follow a culinary trail…. Central and Southern Italian cuisine involves tomatoes — everyone knows that. And in the North, there’s cornmeal polenta. And that’s been since forever, right? Well, no. Tomatoes and corn are not native to Italy or even to Europe. Spanish colonizers brought those foods from meso-America back to Europe in the early 1500s. The Spanish were not that impressed. From there, tomatoes and corn spread to Italy, where, by the 1600s, they were embraced like long lost relatives and quickly made part of the food culture. Tomato sauces and salads and pizzas abound all over the country, and corn shows up in the iconic polenta of the North — I even ate kernels of corn on a pizza in Rome. Italy owes much of its culinary traditions to the influence of far-away Indigenous Americans. Fancy that!

Our breakfast features tomatoes as part of a famously delicious Italian sauce, while dinner involves cornmeal polenta. You too can be under the influence.

Puttenesca Bake: 127 calories 6 g fat 0.6 g fiber 7.7 g protein 10 g carbs [10 g Complex] 77.7 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beveragesPB GF  Once you have Puttenesca Sauce in the freezer, preparing this breakfast is very easy.

one 2-oz egg 1½ Tbsp Puttenesca sauce, drained of excess liquid   ½ Tbsp Parmesan, grated ¼ cup peaches, fresh or canned in light juice   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Set the toaster oven at 350 degrees F. Spritz an oven-proof ramekin or small casserole [if serving 2 or more] with non-stick spray. Whisk the eggs with the sauce and cheese. Pour into the baking dish and heat for 12-15 minutes. Portion the peaches and prepare the beverages. Que bella!

Seafood with Polenta & Vegetables: 291 calories 8.5 g fat 3.7 g fiber 30 g protein 28 g carbs [24 g Complex] 180 mg Calcium  PB GF  Mediterranean Food, anyone? Here it is, a splendid way to eat healthily.

oops! This photo shows 3 logs of polenta when it should have only 2.

½ cup Mediterranean Vegetables without chickpeas   2 ‘logs’ of home-made polenta, from a batch with 6 ‘logs’ 4 oz fish such as cod or tilapia, raw or cooked ¾ oz mushrooms, sliced 3 Tbsp Parmesan, grated Prepare or thaw the polenta. Prepare or thaw the Mediterranean Vegetables. Stir in the mushrooms and sea food and simmer, covered, until the fish is cooked through. Place the polenta on the side of the plate and spoon the warm mixture on top. Top with the grated cheese and enjoy your taste of Italy.

Islets of Langerhans

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, a second day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to henash01 and zeefur and DonnyFood and getbetterhealthforlife.com who are now Following.

Search the atlas or Google Maps as you will, you will never find the Islets of Langerhans, as they are located in your pancreas. Part of the Endocrine System of your body, they release hormones which regulate how the body functions. One of the most important of these is insulin. When one eats, the amount of glucose in the blood rises. To counter-act that, the Beta Cells in the Islets release insulin so that the blood will not have too high a content of glucose. When the pancreas fails to produce enough insulin to keep up with the sugars, the result is diabetes — a break-down in carbohydrate metabolism. Childhood Diabetes [known as Type I] used to be a death sentence and adult-onset diabetes [Type II] had no happy outcomes. Diabetes was first noted by doctors in 552 BC and the Greek physicians gave it its name. Called the ‘Sugar Sickness’ later in Europe, it was known to be helped by eliminating sugar from the diet, yet still there was no cure. On January 11, 1922, Canadian researchers Frederick Banting, and Charles Best injected an insulin extract into a young patient. The child’s blood sugar levels were reduced a bit. A further refinement of the insulin extract, improved by J.B. Collip, turned out to be the key to the cure. The trio were awarded the Nobel Prize for their work. Diabetes is still very much with us. The Standard American Diet, which pushes highly processed foods, is much to blame. By eating a diet low in Simple Carbohydrates; high in Complex Carbohydrates and colorful vegetables; and by lowering your weight, pre-diabetes can often be reversed. One of the reasons that Dr. Michael Mosley developed the Fast Diet was because he was pre-diabetic. And it worked!

What are some foods that are good for lowering blood glucose? Cold water fish, such as salmon; leeks; shrimp; butternut squash; red curry paste; and spinach are all good foods for keeping high blood glucose low. And look at that — today’s meals contain those very ingredients! Fasting and focusing on wholesome food choices can reduce your risk of needing supplemental insulin. Now is a good time to join the Fasting Lifestyle.

Leek & Salmon Bake: 129 calories 7 g fat 1 g fiber 10 g protein 7 g carbs [7 g Complex] 64.5 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beveragesPB GF  Simply delicious. 

One 2-oz egg ½ oz salmon [could be leftover from a previous meal] 1/3 oz leek, sliced thinly cross-wise 1 tsp low-fat sour cream OR plain Greek Yogurt dill weed to taste dash lemon juice 1 oz pear OR ¼ cup blueberries   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Spritz an oven-proof ramekin [for 2 people, Dear Husband likes to use a 6×4” oval casserole] with non-stick spray and set the oven for 350 degrees F. Slice the leek and put in a microwave-safe dish. [NB: if the fish is raw, cut it into small pieces and put it in the dish, too] Cook in microwave for 30 seconds at high heat to soften the leek. Add to the ramekin. Whisk the egg with the sour cream, dill, lemon juice, and salt/pepper to taste. [NB: some people find dill to be a very strong flavor] Pour over the salmon/leek mixture and bake for 12-15 minutes. Prepare your beverages of choice and dish the berries. Have a wonderful breakfast and a wonderful day.

Thai Butternut Squash Soup:  253 calories   9 g fat 4 g fiber 19.4 g protein 24 g carbs 112 mg Calcium  GF PB  Found in the Toronto Globe & Mail, this recipe makes a lot of delicious soup. It freezes beautifully, so you can enjoy it often. Don’t forget to add 3 oz of chopped shrimp and ¼ cup chopped spinach to each serving. HINT: makes 6 cups of soup. Save out one cup for dinner and freeze the rest in portion-sized servings.

2 Tbsp vegetable oil
2 cups chopped onion
2 cloves garlic, chopped
1 tsp salt
Heat oil in large soup pot over medium-low heat. Add onions, garlic, and salt. Cook about 10 minutes or until onions have softened.
1 Tbsp fresh ginger, peeled and grated
4 tsp Thai red curry paste, or more to taste
Stir in ginger and curry paste. Cook for a minute or two longer
2½ # butternut squash, peeled, seeded, sliced ½ ” thick [about 6 cups]
3 cups water or unsalted chicken broth
Add squash and water/stock and bring to a boil. Reduce heat and simmer until squash is tender, about 15-20 minutes.
1 lime, zest and juice Zest and juice the lime. Put 1 tsp of zest and 1 tbsp juice in the pot. Save remaining zest and juice.
½ cup ‘lite’ unsweetened coconut milkWhen squash is tender, stir in coconut milk. Puree the soup with a blender or food processor until smooth.
Return to pot, reheat, adjust flavor with more lime juice and/or curry paste.
per bowl: 3 oz chopped cooked shrimp 
¼ cup baby spinach cut as chiffonade
For each serving, stir spinach + shrimp into hot soup. Serve when spinach is just wilted.

A Visit From…..

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. Simple way to lose weight and be healthier. Welcome to pyzoliver and merkabakid and gin1988 who are now Following.

” ‘Twas the night before Christmas when all through the house Not a creature was stirring, not even a mouse. The stockings were hung by the chimney with care In hopes that Saint Nicholas soon would be there.”

So begins the beloved poem “A Visit From Saint Nicholas,” first published, anonymously, on December 24, 1823. It had been written the year before as Clement Clark Moore was taxied through the snowy streets of New York City by a bearded Dutch-American in a horse-drawn sleigh. [In those days, that’s how you got around. Today, only tourists do that.] Moore, a learned professor of languages, said he recited it to his six children that night. Once it was published, the poem firmly established our American idea of “Santa Claus” who arrives with toys on Christmas Eve night in a flying sleigh drawn by reindeer. [Santa, as depicted then and since, is in need of the Fast Diet.] That concept of Santa is based on folklore from the Netherlands, Germany, and Norway. For years no one knew who the author was until Moore had it included in a compilation of his poems in 1844. HOWEVER, years later, Henry Livingston, jr’s descendants claimed that he was the author. A stylistic analysis seems to confirm that. Whoever wrote it, “A Visit From Saint Nicholas” is a Christmas treasure.

In the breakfast, the red tomatoes are for Santa’s suit; the green broccoli is for the Christmas tree; the black olives are because “his clothes were all covered with ashes and soot.” The dinner is a quick and easy left-over meal [I never scorn a good leftover!], which makes it just perfect for giving you extra time on a busy Christmas Eve.

Broccoli-Olive-Tomato ScrOmelette:  150 calories 8 g fat 2 g fiber 13 g protein 9 g carbs [7.4 g Complex] 91 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  Sometimes things in the ‘fridge say, “Put us in eggs for breakfast.” Who am I to deny their wishes?

1 ½ 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 oz broccoli 1 Tbsp cottage cheese 1 oz tomato ½ black olive ¾ tsp Parmesan cheese pinch of basil 2 oz strawberries  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Dice the tomato and drain in a strainer, overnight if possible. Drain the cottage cheese overnight if it is very liquid. Steam the broccoli and chop it finely. Chop the black olive. Into a hot saute pan spritzed with non-stick spray, add the tomato, broccoli, and olive. Stir until warmed. Whisk the eggs with the cottage cheese and pour over the vegetables in the pan. Scramble or fold as an omelette, hence ScrOmelette, and sprinkle with the Parmesan cheese. Prepare the beverages and plate the berries. Bliss.

Pot Roast Plate: 269 calories  6.6 g fat 3 g fiber 28 g protein 18.5 g carbs 24.6 mg Calcium  PB GF  You might have enjoyed a pot roast with the family for Sunday dinner, and since that was a Slow Day, you ate a lot and enjoyed it. Would you believe that you could have the left-overs for dinner on a Fast Day? Yes, you can! Low in fat, high in protein, delicious: this meal checks all the boxes. [At Denny’s, this meal clocks in at 400 calories with 20 g fat; at Culver’s, it is 700 calories with 27 g fat] HINT: After preparing the full recipe, I portioned the meal and froze individual servings for a quick future meal preparation.

4 oz braised beef bottom round 3 oz carrots, cooked with the beef 2 oz small red potatoes, cooked with the beef 2 oz small [boiling] onions, cooked with the beef 2 Tbsp beef gravy, from the braising liquid

Slice the meat. Mass out the vegetables to the stated serving size. Either heat the whole plate in the microwave or put into a pan with a tight lid and some water to warm on the stove-top. A steamer basket is another way to re-warm this meal. Serve with heated gravy and have a feast.

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

1 two-oz egg + strawberries1 two-oz egg  + tomato
chicken liver pate + parsleyartichoke [jarred or frozen]
scallion + mushroom1 buckwheat galette
garlic + 3% fat hamcurry powder + apple
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

cook fresh spinach leaves + green beanseggplant or bell peppers + tomatoes
onion or shallot + 70-calorie breadcooked brown rice or whole grain couscous
sole or ocean perch filletszucchini + chickpeas + garlic
Laughing Cow cheese [soft, low-fat cheese]mozzarella + oregano
Sparkling waterSparkling water

The Darkest Evening

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. Simple way to lose weight and be healthier. Welcome to Living Paleo and jeffryjune8 and Julian Sirian who are now Following.

“Whose woods these are, I think I know. His house is in the village though; He will not see me stopping here To watch his woods fill up with snow. My little horse must think it queer To stop without a farm house near, Between the woods and frozen lake, The darkest evening of the year.”

So begins Robert Frost‘s Stopping By Woods On A Snowy Evening. Many young school children have memorized it. Many older ones have studied its unusual rhyme scheme: AABA BBCB CCDC DDDD Some go on to ponder the meaning, for surely it must mean something. To me, it is no more and no less than an appreciation of winter in Northern New England: the woods; the quiet; the solitude; the snow; the chance to stop and look and think and enjoy the view. “The darkest evening of the year” is, of course, the Winter Solstice. At my latitude, the night will be 15 hours long on December 21.

To celebrate the Winter Solstice, we will prepare a breakfast that gives a nod to Autumn and to Winter. The fact that after the Solstice the days grow longer seems cause for a celebratory feast! In Eastern Canada, residents will buy a small barrel of oysters in December, to tide them through the season. In the Eastern US, many Winter meals — from chowders, to stuffings, to cocktail parties [not this year!], to casseroles — feature oysters because they can be kept fresh in the cold weather. So let’s eat oysters!

Winter Solstice Bake: 141 calories 7.6 g fat 1.3 g fiber 9 g protein 12 g carbs 51 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF  For the change of the seasons, a meal to mark the occaision. The olives represent Autumn and the cured meat evokes Winter. A great combination any time.

One 2-oz egg ¼ oz proscuitto 2 Kalamata olives pinch of winter savory or rosemary  1 clementine  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water    Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Chop the meat and the olives.  Spritz a ramekin with non-stick spray. Whisk the eggs. Stir in the meat and olives, and pour into the ramekin. Resist the urge to add much salt — the meat and the olives are salty to begin with. Bake at 350F. for 12-15 minutes. Plate with the fruit and pour the beverage of choice.

Oyster Feast:  267 calories 15 g fat 2 g fiber 12.6 g protein 21 g carbs [4 g Complex] 144 mg Calcium   PB GF  In my opinion, a plate of raw oysters and a salad makes a wonderful dinner for a dieter. Please note that all 12 oysters are for one person: a real feast!

The oysters were delivered to us from Island Creek, Massachusetts, and represent three different varieties.

12 medium raw oysters 2 oz spinach leaves ½ oz walnut meats 2 oz pickled beets, cubed ½ tsp olive oil + ½ tsp Balsamic vinegar

Whisk the oil and vinegar in a wide bowl. Break the spinach leaves into the bowl and toss gently to cover with the dressing. Put the walnuts and beets in the bowl over the salad. Shuck the oysters and enjoy your special meal.

Halcyon Days

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. Simple way to lose weight and be healthier. Welcome to Eat Think Wellness and Solute21 and Weight Loss Review who are now Following.

In the Eastern Mediterranean, in the middle of December, the weather is usually fair and calm, good for voyaging by boat. When the ancient Greeks wanted to explain a natural phenomenon, they would create a legend about it. As we are told, the minor gods Alcyone and Ceyx drew the wrath of Zeus and he killed them. The other gods and goddesses took pity and turned them into kingfisher birds [Family Halcyonidae, Genus Alcedo]. These kingfishers were said to build a floating nest in which to hatch their chicks. Needing calm seas to achieve success, the birds would cast a spell on the weather to ensure it: those were the Halcyon Days. According to the Old Farmer’s Almanac, the Halcyon Days begin on December 14 this year. The original meaning seems to have morphed to connote happy times, when all is well — a modern interpretation indeed of ‘calm and sunny’ weather. As the Covid vaccines are approved and delivered into waiting arms, perhaps our 2021 will have a long stretch of Halcyon Days.

It is a Greek legend, so Greek food is on the menu: morning and evening.

Creamy Greek Omelette:  165 calories 9 g fat 2 g fiber 12.6 g protein 14 g carb [11.7 g Complex] 89 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF The feta lends a tang to the eggs, while the cottage cheese gives a wonderful melting texture. A real treat.

1 ½ 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.  3/8 oz feta cheese 1½ Tbsp cottage cheese Greek oregano + salt + pepper 1½ oz of apple  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Mince the feta and combine with cottage cheese and oregano. Spritz a non-stick skillet with oil or non-stick spray and heat the pan over medium-low heat. Beat the eggs well with 1 spoonful of the cheese mixture using a rotary mixer. Pour the eggs into the pan and let cook undisturbed until the edges set. Lift the edges gently to allow the uncooked egg to flow underneath. Before the top surface sets, sprinkle with salt and pepper. Put dollops of the cheese mixture on half the omelette and make an attempt to spread it out. Fold the omelette in half and continue to heat in the pan. Filling will heat and may ooze out a bit. Brew and pour your beverages. Plate the apple and the omelette. Oh yum.

Greek-style Hake:  263 calories 11 g fat 7.7 g fiber 25.5 g protein 24 g carbs [23 g Complex] 173 mg Calcium  PB GF  The cookbook Ikaria by Diane Kochilas is related to the National Geographic study of locations world-wide where there is the greatest longevity. Thinking that nutrition has something to do with it is one direction that could take you.

4 oz hake ½ tsp olive oil 1/3 cup onions, halved then sliced ½ clove garlic, sliced pinch sugar 1½ cup canned whole tomatoes 1 Tbsp [½ oz] dry red wine 1½ Tbsp good Feta cheese, crumbled 2½ oz asparagus OR one Side Salad 

Saute the onion slices and garlic in the oil, adding some water if the pan becomes too dry. Remove garlic and discard. Add tomatoes, sugar, and wine. Cook the vegetables down to reduce the liquid. Lay the fish on top of the vegetables, cover loosely, turn down the heat and cook until the fish flakes [about 10 minutes]. Meanwhile, prepare the asparagus or Side Salad. Top the fish with the crumbled Feta before serving.

Gilbert Stuart

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. Simple way to lose weight and be healthier. Welcome to The Health Solution and Evaking who are now Following.

Who showed us the face of the American Revolution? Gilbert Stuart, portraitist of the Founding Fathers.  Born on December 3, 1755, in Saunderstown, Rhode Island, Stuart showed promise at an early age. His first commission was done when he was 12 years old. He was tutored by a Scottish painter, who took Gilbert to Scotland at the start of the American Revolution. Although his mentor died within a year, the artist began to cultivate the famous and powerful, painting many portraits in the UK, thanks to the help of artist Benjamin West. Upon his return to the USA after the war, Stuart had a studio in the new city of Washington, DC. EVERYBODY sat for him and he was very prolific. He had to be: as brilliant as he was with a paint brush, he was equally unskilled with a check book. His famous portrait of George Washington was in great demand. Stuart kept it until he died, endlessly making copies to sell to try to stay out of debt. Until his death at age 72, he had painted 1000 portraits: 6 presidents, bishops, First Ladies, Supreme Court Justices, children and wives of rich men. His portraits looked natural and made his subjects seem alive. People enjoyed sitting for him, since he was a lively conversationalist. Want to visit his grave? No such luck. So in debt was he when he died, that his family buried him in an unmarked grave, always intending to come back and give him a headstone. But 10 years later, they couldn’t find him, and he is lost in the Central Burying Ground of Boston Common.

Even in the late 1700s, people from the Azores, fishermen and whalers, were moving to Rhode Island. Our breakfast has the flavors of their Old Country that they brought here. All-American ‘succotash’ is from Rhode Island, just like Gilbert Stuart. The word is from the language of the Narragansett Indians who settled the land long before the colonizers arrived.

Azorean Omelette: 197 calories 10.4 g fat 0.9 g fiber 12.6 g protein 5.4 g carbs [4.2 g Complex] 126 mg Calcium  NB: Food values shown are for the Omelette and fruit only, and do not include the optional beverages. PB GF When we were on vacation in the Azores, these local ingredients made for a wonderful breakfast. When at home, just as fine.

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.  0.3 oz Azorean cheese OR Gouda 1 oz Pimenta da Queijo    1 oz kiwi fruit   optional: blackish Portuguese or Brazilian coffee [53 calories] or blackish tea [from the Gorreana Tea Plantation] or lemon in hot water

Grate/shred the cheese. Whisk the eggs with the pepper sauce and turn into a lightly-oiled nonstick pan. Sprinkle the eggs with the cheese and cook as you would an omelette. Plate with the fruit and serve one of those delicious beverages. Excellent.

‘Original’ Succotash: 270 calories 2.6 g fat 9 g fiber 18 g protein 50 g carbs [all Complex] 71 mg Calcium  PB GF  The Mystic Seaport Cookbook  contains many quaint and curious old recipes. What follows is my combination of two of them. It is ‘original’ because it gets us back to what succotash once was [a main dish, not a side] and because it is my own version.  HINT: This recipe makes 3 cups of succotash, which could be 3 servings. 

½ cup lima beans [Green Giant frozen Fordhook] ½ cup green/snap beans ½ cup corn kernels ¼ cup canned navy beans 2 oz corned beef [New England style is grey because it contains no nitrates] 1 slice cornmeal mush aka: polenta   sage + pepper + salt to taste [mind that the corned beef might be salty] 

Cook the vegetables until they are tender. Drain the cooking water and reserve ½ cup. Mash the navy beans and whisk into ¼ cup vegetable water. Put all vegetables and the meat into a pan along with the mashed beans. Add sage and pepper to taste and more vegetable broth if you wish. If it needs more salt, add it, too. In a non-stick pan, saute the corn mush on each side until it is warm. Plate the mush with one cup of succotash. It is very filling.

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

1.5 two-oz eggs + crab meat1.5 two-oz eggs + pear
soy sauce + bean sproutstomato + bacon + onion
mushrooms + scallion + applegreen bell pepper + mozzarella
ginger + hot saucefile powder + chili powder
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

eggroll wrappers + soy sauce2 crepes + tomatoes
shrimp + oyster sauce + gingersliced deli ham
garlic + carrot + onion sliced deli Swiss cheese
cabbage + tomato + canola oilVache Qui Rit cheese
Sparkling waterSparkling water

Maud

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. Simple way to lose weight and be healthier. Welcome to Bhadra who is now Following.

100 years ago, if you asked who was the most famous Canadian author, the answer would have been Lucy Maud Montgomery. She was born in a little yellow [now white with green trim] house in Clifton, on the North Shore of Prince Edward Island. While she was yet a toddler, her mother died and her father sent her to be raised by her maternal grandparents in Cavendish. [There is no ‘Avonlea, PEI.’] In photos, they look about as friendly as the folks in American Gothic. Maud [“I am ‘Lucy’ for my grandmother,” she said. “I am ‘Maud’ for myself”] grew up as a very lonely child with a vivid imagination. She wrote poetry, submitting her first at the age of 13 [rejected], and then short stories, and then her break-through book: Anne of Green Gables. Of course you know that book or at least one of the many television series that interpret it. Is the book autobiographical? No, her series Emily of New Moon is more like her life. But everything was grist for Maud’s literary mill, especially her beloved Prince Edward Island which is always in her work. Even when Maud married and moved to Toronto, she wrote exclusively of PEI. How land-locked she must have felt in Ontario! And how sad her life became: one son with a mental illness; another child stillborn; her clerical husband’s distant nature and her own spiral into barbiturate addiction. But PEI shone like a lighthouse beacon: a land ’emerald, sapphire, and ruby’ when she described the colors of the landscape. The sense of home that she felt there is palpable when she wrote, “You never know what peace is until you walk along the shores…of Prince Edward Island in the summer twilight..”

In honor of Maud Montgomery’s birthday on November 30, we will have a delightful breakfast from our favorite PEI inn. And for dinner, a local delicacy from the Gulf of St Lawrence: halibut with your choice of fruit sauces. Tomato salsa is very popular in PEI.

Prosciutto & Melon Plate:  125 calories 7 g fat 1 g fiber 17 g protein 13.4 g carbs [13 g Complex] 135 mg Calcium  PB GF  Once again the Inn at Saint Peter’s inspires a breakfast! Nothing beats the salty-sweet flavor combination of this meal.  HINT: I plated everything the night before and stored the plates in zipper bags in the refrigerator.

4 oz canteloupe melon [Charentais melon would be fabulous!] 1 oz thinly-sliced prosciutto ¼ cup red onion pickle 0.1 oz shavings of Parmesan cheese fresh basil or mint leaves OR crumbled dried basil drizzle of balsamic vinegar reduction, optional  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]

Cut the melon into bite-sized cubes [8 pieces look well on the plate]. Cut the prosciutto into 8 long strips [mine were 1”x4”]. Arrange the melon and ham in a circle on the plate with the red onion in the center. Shave off curls of Parmesan and place them on top. If using fresh herb leaves, tuck them in here and there. If using dried herbs, rub the leaves in your palms to crumble over the plate. Drizzle with balsamic vinegar if you wish. Serve with your chosen beverages. Wonderful flavors, however you combine them on your fork.

Halibut with Fruit Sauce: 182 calories 5.5 g fat 1.5 g fiber 25 g protein 6.4 g carbs 82 mg Calcium   PB GF  Whether you bake or broil or grill the fish, a fruit salsa makes for a splendid topping. Two different ones are detailed below.

Here, the halibut is topped with the Rhubarb-Onion Relish and a very plain salad.

4 oz halibut filet side salad = lettuce, carrot, tomato, beets, cucumbers, vinaigrette  fruit salsa, your choice

Tomato Salsa:  makes 3 cups 1 serving = ¼ cup  From the Ball Blue Book 15 calories 0.3 g fat 0.9 g fiber 0.9 g protein 5.8 g carbs 8 mg Calcium

2 cups chopped tomatoes  
1 cup/5.3 oz chopped green sweet peppers  
1 cup chopped onion  
½ cup jalapeno/serrano peppers, chopped  1 clove garlic, minced  1 tsp salt  ¼ c cider vinegar
Put everything in a saucepan. Bring to a boil, then reduce heat and simmer for 10 minutes.If storing, put salsa in canning jars with 2-part lids and process in hot water bath for 10 minutes.

Peach Salsa: 21 calories 0.3 g fat 1 g fiber 1 g protein 7 g carbs 9 mg Calcium To ¼ cup Tomato Salsa, add ½ oz diced peaches. Superb on fish.

Rhubarb-Onion Relish:  makes 1 cup  From Marion Cunningham  2 Tbsp [1 fluid ounce] = 26 calories 0 g fat 0.1 g fiber 0.1 g protein 1.5 g carbs 8 mg Calcium

1/3 cup chopped rhubarb
1/3 cup chopped onions
2¾ Tbsp vinegar ¼ tsp salt 1/3 cup light brown sugar, unpacked pinch each ground cloves, allspice, cinnamon
Mix everything together in a heavy pot and bring to a boil. Simmer 45 minutes until quite thick. Can be canned in a boiling water bath for 15 minutes.