Following the 5:2 diet

Iberian Itinerary

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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.

Last time we celebrated the cuisines of the Western Mediterranean, so let’s linger longer in this part of the world.  Today we will be in Spain. The breakfast is a variant of our old favorite Tapas dish, Flamenco Eggs. This time it appears in a ScrOmelette.  The dinner takes the same flavors of tomato and onion, combines them with garbanzos [Spanish word for ‘chickpea.’]  Several varieties of garbanzos are grown around Spain, coming from Andalusia, Extremadura, the Castilian plains, Zamora,  and Castile-Leon.  These are foods that Hemingway would have loved.  Enjoy your day in Espagña.

flamenco-scrom

Flamenco ScrOmelette:     287 calories     7.7 g fat    2.7 g fiber     15 g protein     38.6 g carbs   225 mg Calcium     PB GF    Tapas flavors in your breakfast scramble. Very good.

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                                                                            1.5 Tbsp tomato puree                                                                                                                                          ¾ oz bell peppers, chopped                                                                                                                               1.5 Tbsp onions, chopped                                                                                                                                           pinch cayenne pepper + pinch parsley + salt to taste                                                                                                      1 oz melon                                                                                                                                                                     5-6 oz fruit smoothie or natural apple cider                                                                                     blackish coffee or tea or lemon in hot water

If stating the night before: Put the peppers and onions in a micro-wave safe container and nuke them for 1 minute. Stir in the tomato puree and the seasonings. Leave on counter overnight.   Next morning, stir the cooked vegetables in the sauce pan before adding eggs.                                                                                                                                              If starting at breakfast-time: Spritz a saute pan with non-stick spray and heat it. Put the chopped vegetables into the hot saute pan to cook, then add the eggs, seasonings, and tomato paste. Scramble together [or cook like an omelette] until the way you like it. Plate with the melon, pour the hot and cold beverages. Great flavors.

Chickpea Ragout with Beef**:                       GF   PB         nb: entire batch                                                                  of Ragout has 484 calories, so divide the whole thing into portions                     divided in 2:  242 calories   4.8 g fat    10.7 g fiber   11.7 g protein   40.3 g carbs   51.3 mg Calcium   divided in 4:   121 calories   2.8 g fat   5.3 g fiber    5.8 g protein    20 g carbs   26 mg Calcium  This is from Jacques Pepin’s Fast Food My Way. Although he doesn’t mean my kind of ‘Fast Food,’ Pepin has long been a proponent of healthy cooking. He presents this as a side dish, but for our purposes is best prepared as a main course with  meat for more protein. [If you want to eat it without the beef, top it with some cheese.]  

½ tsp olive oil                                                                                                                                                            ½ cup diced onions                                                                                                                                              ½ cup scallions, chopped                                                                                                                                      1 Tbsp garlic                                                                                                                                                              2 cups diced tomatoes, fresh or canned and drained                                                                                    1 and ½ cup chickpeas, drained and rinsed if canned                                                                              ½ cup chicken stock                                                                                                                                                                 ½ tsp salt +  ½ tsp pepper                                                                                                                                        ** 2 oz lean beef pieces, not ground beef

Heat the oil in a saute pan. Add the onion, scallion and garlic. Stir briefly over the heat then add the tomatoes, chickpeas, salt, and pepper. Cook over low heat until liquids are mostly evaporated. If using now, separate out your portion and keep warm. Cool the remaining ragout and freeze it in serving portions.   If the meat is previously cooked, mix in with the ragout to warm the meat.  If the beef is raw, add to the pan along with the tomatoes and chickpeas to cook it.

SHOPPING LIST FOR NEXT WEEK:   for one person servings                                                                                               3 two-oz eggs : 2 whole eggs + one white + one yolk                                                                                 1-2 shallots           1 slice onion            1/2 clove garlic            pinch  garlic powder                                                                                                                                                1 Applegate chicken sausage [33 cal]                                                                                                           1/4 oz mozzarella cheese                                                                                                                                     2 Tbsp ricotta or cottage cheese, low-fat type                                                                                                   2 0z fruit + 2 oz banana [for smoothie]                                                                                                                     basil             oregano              hot pepper flakes           parsley          salt                pepper                                                                                                                                       2 oz applesauce or 2 oz strawberries [or 1 oz of each]                                                                             1/4 cup crab meat                                                                                                                                                    1 scallion                                                                    1.5 tsp lemon juice                                                                                          Dijon mustard                                                         1/3 cup chicken stock                                                                                                                                                   1/4 cup fresh bread crumbs                                 3 oz tomato                                                                                                      4 oz [2 fillets] flounder or sole                            olive oil                                                                                               2 tsp butter or olive oil                                         4 Tbsp white wine                                                                          4 oz turkey cutlet                                                    1/4 cup cooked brown rice

Western Med.

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Remember Club Med — all those sleek, happy people frolicking on the beach in the ads?  I don’t even know if it exists anymore, but who doesn’t dream of a beach vacation in February? [OK: those of you reading from Australia and New Zealand are having beach weather now. But not those of us a 44° North latitude.] If you can’t get away, at least your food can evoke sunny climes.  Breakfast in Southern France and dinner in Morocco — how does that sound? And Fasting will prepare us for future days in the sun, wearing bathing suits…hold that thought.

Chèvre & Spinach Bake:   279 calories   7.3 g fat   2.9 g fiber   13.4 g protein   39 g carbs 230 mg Calcium   PB GF  The goat cheese makes a sublime partner for spinach and the egg.chevre-spinach-bake-w-pear

1 two-oz egg                                                                                                                                                            ¼ cup cooked spinach, drained/squeezed                                                                                                         2 tsp creamy chèvre cheese                                                                                                                               lemon-dill seasoning + salt + pepper                                                                                                                1 oz pear OR apple OR applesauce                                                                                                        blackish coffee or blackish tea or lemon in hot water                                                                                     5-6 oz fruit smoothie, green smoothie or natural apple cider

Combine the spinach, cheese, and seasonings. Whisk in the egg and pour into a lightly-oiled or spritzed ramekin. Bake at 350 degrees F. for 12-15 minutes. Meanwhile, prepare the hot beverage and smoothie; plate the fruit. What a nice way to start the day.

Moroccan Tuna:    278 calories  1.4 g fat    7.2 g fiber     34.3 g protein     20.4 g carbs   PB GFMorrocan Tuna w: beans, clementines

4 oz tuna steak [When I see frozen tuna steaks at the supermarket, I get a few to freeze]                               Moroccan spices or  a mixture of ground cumin, mint, and cilantro                                                   1/3 cup white beans, rinsed and drained [Goya brand is always reliable]                                                            1 slice preserved lemon OR 1 slice fresh lemon                                                                                            side vegetables, choose ONE:     1/3 cup peas with mint OR 1/2 cup broccoli florets sprinkled with cumin OR 2/3 cupgreen beans sprinkled with cilantro                                                                     ½ of a clementine

Rub tuna on both sides with Moroccan spices. Chop the lemon and stir into the beans. Bake the tuna on a cast iron skillet for 4-5 minutes per side in a 400 degree oven. When the vegetable is cooked, drain and stir in the seasoning. Section the clementine and plate it all artistically.

This article nicely sums up what I’ve been saying:  Fasting is good for you! https://www.yahoo.com/style/fasting-affects-metabolism-233917630.html                                                    summary: Health perks though that appear to come from intermittent fasting.    When compared to traditional dieting, research suggests that intermittent fasting:                                                                                                                     Causes greater fat loss in abdominal area                                                                                                                 Causes less loss of lean body mass                                                                                                                          Improves cholesterol numbers and fasting insulin                                                                                                Decreases inflammatory markers.

Ground Hog Day

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In the movie of that title, the main character relives the day over and over until he gets it right.  So I’m going to repeat some advice which I’ve printed before, in the hope that it will get you over the hump on a Fast Day so that you can maintain the Fasting Lifestyle.   Stick to those resolutions made in January.          [No ground hogs were harmed in the making of this Blog]

1. Watch the video of Dr Mosley’s program  Eat-Fast-Live which we saw originally on PBS.   http://www.dailymotion.com/video/x18a1b6_michael-mosley-eat-fast-live-longer_lifestyle     This is what inspired us to start this Lifestyle and it might help you too.

2. Plan ahead. We write on the calendar what Fast meals we want to eat in a week. Nothing ruins a diet like coming home and having no idea what to eat for dinner. That’s when the default foods come out [carry-out.  pizza]. You can avoid that by planning.

3. Prep ahead. You see in many recipe the HINTS about preparing food ahead. This is a real time-saver in the morning. Want your spouse to help you to stay on the diet when you get home late? Write out the recipe, leave it on the counter, include info about where to find ingredients, and maybe the meal will be in progress when you come through the door.

4. Shop ahead. Now that you know what you want to eat, have the ingredients on hand. When Fast Day comes, you want to be ready.

5. Portion as you shop.  The recipe calls for 4 oz chicken breast, so when you get home, cut the chicken into the correct size. Wrap and label the part you need, save the trimmings for another use such as Chicken Curry [Feb. 11] or Chicken Noodle Soup [Jan 19]. The same goes for vegetables: slice and chop those 2 oz of bell pepper that you will need.  It takes moments to do this as you unload the groceries, so do it to save time later.

6. Listen to Diane Rehm interview Dr. Mosley.  http://thedianerehmshow.org/shows /2013-03-13/dr-michael-mosley-fast-diet  Diane asks the tough questions and ends the conversation by saying that everyone on her staff can’t wait to try the diet!

7. Make the meal setting special. Instead of eating on the run or while standing over the sink, make a Fast meal an occasion. Use the good plates and flatware. Put the sparkling water in a nice glass with a twist of lemon. See the demitasse cup in the photo? It is the only one I have and it makes the breakfast table so pretty that it is saved for Fast days only.special coffee cup

8. Slo-o-o-ow down the meal. The other reason for the little cup at breakfast? By putting the coffee in a pitcher, I frequently have to stop to refill the cup. This bit of fussiness slows down the process. When you put food in your mouth, put down the fork. You don’t have to chew 30 times, but don’t simply cram the food in your mouth — savor it, taste it, and make it last.

9. Set goals by the clock.  After breakfast, vow not to put any calories in your mouth until noon. Then at noon, tell yourself that you can hold out for another 2 hours. Maybe setting a timer will help you: while the timer is ticking, don’t eat. This does not mean that you will eat when the timer rings! No. Set a new goal.

10. Distract yourself. After breakfast, I pour a large [1.5 cups] glass of water which I sip on until 2 pm. Then I have earned a hot cup of tea — something bold-tasting or soothing as mood dictates. A touch of honey in the drink provides a real lift. Mid- to late afternoon is difficult for me. Go for a walk [not to the kitchen or break-room!] or get involved in a long project to take your mind off eating.

11. Hide the temptation.  I stash the bowl of pistachios in the cupboard on Fast Days. Yes, I still know they are there, but out of sight, out of mind.

12. Don’t Stop Thinking About Tomorrow. This has a double meaning. 1]  If you yearn for something on a Fast Day, tell yourself that you can have it tomorrow. It is not a promise that you have to keep. Tomorrow it might not be calling to you.  2] Tomorrow is the day that you will weigh less. Tomorrow is also weeks from now when you will be slimmer and thinking about new clothes. Tomorrow will come.

Chinese New Year

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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.

Happy Year of the Fire Rooster. May it bring you luck and joy. In honor of the 5-day festival, I invite you to partake of Chinese recipes, one is an old favorite, one is a new favorite.  Both fit the requirements of the Fasting Lifestyle which goes to show that Fasting can fit into any cuisine.  It is possible to celebrate a variety of cultures without sacrificing a healthy diet.

jian-bing-w-granny-smith

Chinese Pancakes ‘Jian Bing’:     300 calories     6 g fat   3.5 g fiber    15 g protein   59 g carbs  202.7 mg Calcium         PB   This delicious treat is popular Chinese street-food. And now it is popular in our household. Quick to cook and fun to eat. The crisp tart apple is a nice foil to the salty-spicy food. HINT: this recipe makes 4 of which 2 will do for the breakfast. Save the remaining 2 to eat cold for lunch tomorrow.

1/3 cup all-purpose flour        1.5 Tbsp white whole wheat flour      

1 Tbsp semolina flour     1 two-oz egg                                                                                                                                                                                                                                                                             ½ cup water      ¼ cup chopped scallions, white and green parts                                                                                                                                                                                                                                              1 egg, whisked                     Kosher salt            2 tsp Sriracha sauce + 2 tsp low-sodium soy sauce [or more to taste]                                                                                                                                                                                                     per person: 1 oz tart, crisp apple                                                                                                                      optional: blackish coffee or blackish tea or lemon juice & hot water                                                                                optional: 5-6 oz fruit or green smoothie or natural apple cider

Whisk together the flours, one egg, and water until lumps are gone. Hint: this can be combined the night before. Whisk again in the morning. In a separate bowl, beat the other egg thoroughly. In a custard cup, combine the hot sauce and soy sauce. Using a good non-stick pan, add 2 brief puffs of non-stick spray, then wipe with a paper towel. [Keep the paper towel handy.] Heat the pan and add 3-4 Tbsp of batter, swirling the pan quickly to distribute the batter evenly to make a thin pancake that coats the bottom of the pan. Let cook for a minute or 2, then spoon some of the egg on top and smear it around. Sprinkle with a small pinch of salt and one quarter of the scallions. Cook until the egg on top is a bit set, then flip the pancake over. Brush the hot sauce mixture on top. Cook for 30 seconds, fold the pancake in 4ths, and plate. Use the paper towel to wipe the pan and repeat until all the batter and scallions are gone. Nb: I had whisked egg left over. If your hot beverage is brewed, your apples are sliced, and the smoothie is ready, then you are set for a real good start to your New Year.

Shrimp Spring Rolls

Shrimp Spring Rolls:     281 calories      6.5 g fat      4.5 g fiber      22.4 g protein     29.4 g carbs 126 mg Calcium     GF PB     Spring rolls are always a treat for Chinese New Year, for they represent luck. The Spring Roll wrappers look like 8” disks of opaque plastic, but after soaking for 10-15 seconds in water, they become clear and very pliant. If you are not accustomed to wrapping spring rolls or egg rolls, you might want to practice using wonton wrappers which are easier to manipulate.

3 oz raw shrimp, cut in half across the body         2 oz carrot, peeled and sliced into thin coins or cut as julienne                                                                        2 oz green cabbage, sliced thinly            1 oz chopped green onion           1.5 tsp soy sauce                                                                                                                                                                                                                              1 tsp olive oil                  3 eight-inch Spring Roll wrappers                                                                                                                    2 oz broccoli, steamed               Sriracha sauce

Chop and prepare all the ingredients and put them in small dishes near the stove-top. Heat a cast iron skillet or wok until hot and add the oil. When it is hot, add the carrot and cabbage. Stirfry for 3 minutes on heat high enough to keep the vegetables sizzling. If the pan becomes dry, add some water. This is supposed to be a no-no in stir frying, but we are cutting down on oil, OK? Add the shrimp and stir fry about 1 minute, until it is cooked. Add the green onion and soy sauce. Stirfry a bit longer until all is mixed and warm. Take off the heat. Remove the cooked mixture to a bowl. [if you want to, run it briefly through the food processor. This step is optional but it can make the mixture easier to roll.]  Steam or stir fry the broccoli separately.

Put a pie plate of warm water on the counter. Add one of the spring roll wrappers and let it soak a bit. When it turns clear, remove it and lay it flat on a dish towel. Spoon 1/3 of the filling mixture onto the wrapper. Roll up a bit, then fold in the sides, then finish rolling. Wipe out the pan and put a mere film of oil on it. Turn on the heat to medium-low. Put the roll in the warm pan. Repeat with the other rolls.  In the pan, turn the rolls until they are warm and slightly browned. Serve with hot sauce for dipping.

Nellie Bly

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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.

Nellie Bly was an intrepid investigative journalist.  Among other stories she pursued, she was sent to see if one really could go around the world in 80 days, as described in the Jules Verne book of the same title. Tomorrow is the anniversary of her return in 1890, breaking the ‘record’ set in the fictional narrative.  And so I offer meals from the ends of the earth: Europe and Asia. In other words, around the world in less than 600 calories!

‘Pan Bagne’ ScrOmelette:   303 calories   9.5 g fat   2 g fiber   15 g protein   36 g carbs   236 mg Calcium     PB   GF   Pan Bagne is a wonderful layered sandwich which we enjoy in the summer. Each of the 7 layers is a distinct yet complimentary flavor. This recipe combines several of the components, without all the oil, tuna, and bread. The result is delicious.pan-bagne-scromelette

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, crack 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week                                         1/2 black olive, pitted and chopped       1/2 Tbsp chevre cheese                                                                                                                                                                                                                                                    1 Tbsp crushed tomatoes                                                                                                                                    1/2 Tbsp spinach, cooked and chopped                                                                                                         ¼ tsp dried basil           ½ oz apple                                                                                                                                                                                                                                                                                                            optional:  5-6 oz fruit smoothie or pure apple cider                                                                                                  optional: blackish coffee or blackish tea or lemon in hot water

Stir and cream the olive, cheese, tomatoes, spinach, and basil until nicely blended. Whisk the eggs with salt and pepper to taste. Continue whisking as you add the vegetable/cheese mixture and blend as thoroughly as possible. Scramble to taste. Brew your beverage and shake the smoothie. Slice the apple and settle in for a flavorful meal.

Chicken Stirfry:    268 calories    7 g fat    6.5 g fiber     28 g protein    21 g carbs     113.4 mg Calcium    PB GF    From the official FastDiet.com website!  The recipe is easy and delicious.Chicken Stirfry

4 oz chicken breast               1.5 Tbsp lemon juice                                                                                                                                                                                                                                                                                      2 tsp soy sauce             1 tsp olive oil  + 2 Tbsp water                                                                                                                                                                                                                                                                                1 tsp fresh ginger, minced                                                                                                                                    1 clove garlic, crushed and chopped                                                                                                               1.5 cups cabbage, sliced       1 cup carrots, julienned                                                                                                                                                                                                                                                                              ½ cup snow peas OR 2 oz asparagus OR 2 oz bell peppers OR 1 oz broccoli

Cut chicken into strips and marinate in lemon juice and soy sauce while you prepare the vegetables. Stirfry the vegetables in oil and 2 Tbsp water for 3 minutes. Add garlic and ginger. Count to 30 and add the chicken with the marinade. Stir-fry 1-2 minutes more to cook the chicken through.

I’m not hungry, I’m…..

~ me ~ Leave a comment

On a Fast Day and even on a Slow Day, there are times that we get hungry.                                         But are you REALLY hungry? The body sends all sorts of conflicting messages to the brain and the brain responds in very simple ways: eating or vomiting are some of the common reactions. Is your ‘hunger’ actually due to a lack of food, or is it caused by something else? Here is a list of ‘something else’ which might lead you to eat when you really don’t need to and shouldn’t.

a.”I’m not hungry, I’m thirsty.”  This is a big one. Most of the time if you feel hungry, go get a glass of water. Ice water is even better, in my opinion. If you like sparkling water, that’s fine — but not flavored water or sports drinks.

b.”I’m not hungry, I’m annoyed.”      So, what is annoying you? Solve it and in so doing, the hunger disappears.

c. I’m not hungry, I’m sad.”  Go chat with a friend. Call someone you like.  Speak with a stranger on the plane.  Don’t kvetch about feeling sad, just talk with someone about anything. But don’t eat when you are sad — it creates bad habits.

d. “I’m not hungry, I’m bored.”  This happened to me yesterday. I was wandering around the house thinking about what to snack on.  I said aloud, “I’m not hungry, I’m………bored!” So I put on my jacket and went out to weed the herb garden. It worked!

e. “I’m not hungry, I’m anxious/depressed.”  Back to ‘c’ and ‘a’. Being thirsty can make you feel depressed.  So drink some water or tea. Anxiety is like sadness or being annoyed. Sit down with a comforting cup of tea, chamomile might be good, and work out the problem. Set the timer for 60-90 minutes and think about solving your problems instead of thinking about eating. Then open up to a close friend who will lend a sympathetic ear. But don’t eat, just because you are anxious.

f. I read this somewhere. Wish I knew who said this!  “If hunger is not the problem, the food is not the answer.”   SO true.

g. “I’m not hungry, I have gas”   I used to get gas in my stomach [the actual organ, not the abdominal region] and it felt just like hunger.  So I’d eat more and feel even more miserable.  Solve the gas, solve that ‘hunger’ feeling.

Let’s talk about, um, er, elimination…

~ me ~ Leave a comment

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.

Some people find that a change of diet causes a change in their digestive health. Whether you end up too loose or too tight in your bowels, the cause is how your intestines are reacting to the addition of new food [vegetables, fiber] as well as the subtraction of other food [fatty foods, processed foods].  It turns out that the standard American diet degenerates the health of the good bacteria which live in the gut and help to digest our food.  The solution?  Re-populate those good little guys!

“How?” you may ask?  The solution we found lies in those green smoothies which we ingested during the Plant-Based Diet, about which I wrote earlier.  For breakfast we share a Fruited Green Smoothie like this:                                                                             2 cups of greens – spinach or Swiss chard or kale or a combination       1/2 of an apple or pear, seeds and stem removed                                                                  1/2 banana                                                                                                                                   1/3 to 1/2 cup berries – straw- or rasp- or blue or a combination                                      1 and 1/2 cups orange juice

This is blended on high in the Vita-Mix and tastes better than it looks! The recipe makes enough for three 8-oz servings. Put the extra in a jar in the ‘fridge for tomorrow.  We drink this every day, Fast day or Slow day and find it to be very useful for good digestive health.