Comet Halley

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 Meleh Kikau who is now Following.

The presence of a comet in the sky was an occasion of fear and dread in the olden times. A comet was said to be the soul of the assassinated Caesar in 44 BCE. Another was said to foretell the defeat of the English at the hands of the Normans in 1066 CE. In 1705, English astronomer Edmond Halley [pronounced ‘haa-lee’ not ‘hay-lee’] turned his attention to comets. From researching historic sightings, he noticed that there was a comet seen every 76/75 years. Knowing Isaac Newton‘s work proving that planets orbit the sun, held in place by gravity, Halley proposed that comets were objects that were in an odd orbit around the sun — moving from far away in the solar system to much closer in, and then out again. If he were correct, that comet would be seen again in 1761. He nailed it, and people began to call it ‘Halley’s Comet.’ [To astronomers, it is called ‘Comet Halley.] Another event that coincided with Comet Halley was the birth of Samuel Clemens in 1835. He later said that since he ‘came in’ with the comet, he would ‘go out’ with it. And when Comet Halley returned in 1910, Clemens died of a heart attack.

Like many of his contemporaries, Mark Twain, aka Samuel Clemens, traveled extensively in Europe — sight-seeing, lecturing, taking-the-cure. After one long speaking tour, he longingly wrote a list of his favorite American foods. Two items on that list appear on our menu today — and fine foods they are indeed.

Hoe Cakes with 2 Toppings: 183 calories 5.6 g fat 5.4 g fiber 9.5 g protein 23 g carbs [17.4 g Complex] 44 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beverage.  PB GF  This recipe harks back to Colonial Days in the American South. Everyone from enslaved people to President Washington ate hoe cakes.  HINT: This recipe makes 6 hoecakes – enough for 2 servings of 3 each.  Originally this would be made with white cornmeal, but the yellow has more nutrition. NB: Hoe cakes were never ‘cooked on a hoe’ by farm workers in the fields. Silly notion. Dear Husband enjoyed this very much and so will you.

3 Tbsp yellow cornmeal – polenta meal would do  2.5 Tbsp hot water Combine by stirring well to make a mush. Let sit for 15 minutes
1 oz egg white
¼ tsp yeast
Stir into the warm cornmeal mush and let sit for 1 – 12 hours. This was 125 ml in volume
2 Tbsp cornmeal
2 Tbsp water ¼ tsp salt
Mix into the cornmeal mush. If you take some up on a fork, it will sit on top with a little batter dribbling through. If it is not like this, add more cornmeal or more water. This was ½ cup in volume.
Using 2 tbsp of batter per cake, drop onto a hot griddle sprayed with non-stick spray. This should make 6 cakes. Cook on both sides. Best if eaten while fresh.
¼ cup raspberries 1 tsp honey one 2-oz eggPut the fruit and honey in a small dish and microwave for 30 seconds. Fry the egg.
Optional: blackish coffee [53 calories] or tea or mocha cafe au lait [65 calories]Plate two of the Hoe Cakes with the egg and the other with the berry syrup. Pour your beverage of choice.

Mussel Feast:  279 calories 12.6 g fat 0.6 g fiber 34 g protein 11 g carbs 117 mg Calcium  PB GF  We love mussels and eat them fresh all summer long. Frozen mussels are available year ’round in many stores and they are good for use with a sauce. HINT: This preparation serves 2 [two].

1 # mussels in shells = 1 quart ½ cup water ¼ c white wine celery, onion, rosemary, thyme, garlic 3 cup salad greens 1/2 oz feta cheese 2 oz tomatoes, cubed 1.5 tsp olive oil + 1 tsp lemon juice

Rinse the mussel shells in case they are muddy. Discard any mussels which are open and do not close when rapped gently on the counter. In a large sauce pan [provide room for an increase in volume as the mussel shells open] bring the water to a boil with the wine and flavorings. Add the mussels, put on the lid and cook the mussels for 10 minutes. With a long-handled spoon, stir so that the mussels from the bottom are now on top. Continue to cook for another few minutes, until all mussels are open. Discard any which refuse to. Strain out the mussels and place in the serving bowl. Pour the broth over all. In a salad bowl, place the oil and lemon juice. Whisk to form a dressing. Toss with the greens and plate with the feta topping. After you eat the mussels, drink the flavorful broth. Tastes like Summer to me. 

Armistice

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.

At 5 am, on November 11, 1918, the Armistice was signed. At 11 am, the fighting stopped. The armistice was not a peace treaty, but it was the official end to the fighting of World War I, the Great War. How sad that the Allies in that conflict thought that this would be ‘the war to end all wars.’ Surely, they said, no nation would ever want to go through that experience again! Surely, nations and their leaders would learn to avoid conflict in the future. The actual treaty was signed at Versailles in June of 1919. Unfortunately, the conditions of the agreement sowed the seeds of the next war. Rather than approach peace with the enemy ‘with malice toward none‘ [as Lincoln said at the end of the Civil War in the USA, which is still going on….], the victors imposed humiliating and debilitating conditions on defeated Germany. Blockades and partition exacerbated food shortages. The Allies thought that if they prevented Germany from being able to fight again, that there would be lasting peace. Instead, bitterness and anger built up in Germany during the 1920s, fueled by an economic recession. When the Depression hit in the 1930s, Germany was ripe for the jingoistic, racist demagoguery of Hitler. And the rest is history. How happy everyone was when the cease-fire was signed! How hopeful the world was that war would be banished forever! But the armistice lived up to its name: not peace, but a cessation of fighting for the time being. We need a better plan going forward. “War is not healthy for children and other living things.” True in 1966, true in 1916, true now.

Our menus for the day involve ingredients that might have been available in war-ravaged northern France where the Armistice was signed in a railroad car outside Compiégne, France.

Chevre & Spinach Bake: 132 calories 7 g fat 2 g fiber 9 g protein 9 g carbs [8.5 g Complex] 57 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beveragesPB GF  This one is really delicious. It makes a little bit of flavor go a long way.

1 two-oz egg 2 Tbsp cooked spinach, drained/squeezed and chopped 2 tsp creamy chevre cheese lemon-dill seasoning + salt + pepper 2 oz pear OR 2 oz apple OR 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]

If spinach is frozen, thaw it in a sieve and press down to remove water. If spinach is fresh, saute it in a little water until limp, then squeeze out the water. Chop the spinach and combine it with the 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 beverages of your choice and plate the fruit. What a nice way to start the day.

Chickpea Ragout:  makes 2-1/4 cups  PB GF  This is from Jacques Pepin’s Fast Food My Way  As written below, this is NOT a vegetarian meal, since it contains chicken stock. With vegetable broth, it becomes vegan and vegetarian.

The entire batch has 484 calories, so divide into appropriate portions: if divided in 2: 242 calories 5 g fat 11 g fiber 12 g protein 40 g carbs 51 mg Calcium if divided in 3: 161 calories 4 g fat 7.5 g fiber 8.6 g protein 30 g carbs 37 mg Calcium if divided in 4: 121 calories 3 g fat 5 g fiber 6 g protein 20 g carbs 26 mg Calcium

½ tsp olive oil ½ cup diced onions ½ cup scallions, chopped 1 Tbsp garlic, minced 2 cups diced tomatoes, fresh or canned and drained 1½ cup chickpeas, drained and rinsed if canned ½ cup chicken or vegetable stock ½ tsp salt ½ tsp pepper herbs to taste

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 you wish to add more protein, then you could add chopped hard-boiled egg and/or grated Cheddar cheese. For a one cup serving of ragout with garnish, the food values would be: with 1/4 of a chopped egg: 259 calories 6 g fat 10.5 g fiber 13 g protein 40.4 g carbs 43 mg Calcium with 1/4 oz grated cheese: 270 calories 7 g fat 10.5 g fiber 13.4 g protein 40.4 g carbs 86 mg Calcium with both egg and cheese: 281 calories 8 g fat 10.5 g fiber 15 g protein 40.5 g carbs 93 mg Calcium

Servings for two, with choice of two garnishes.

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

1 two-oz egg2 two-oz eggs  + 1 egg white
1 buckwheat galette70-calorie whole grain bread
roasted green chilis, cannedmustard + 3%-fat ham + milk
pear or appleGouda cheese + herbs
Optional smoothie
optional hot beverageoptional hot beverage

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

2 six” corn tortillas + lime juiceolive oil + onion + mushrooms + garlic + carrots
fish filets + plain yogurt + cabbagepotato + celery + green beans + cauliflower
red onion + tomatovegetable broth + cornstarch + soy sauce + puff pastry
chili powder + ground cuminGouda Cheese + rosemary + thyme + [za’atar]
Sparkling waterSparkling water

Slow Days: Spiced Cauliflower Pasta  

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the FastDiet Forum https://thefastdiet.co.uk/forums/ which attest to that. Once in a while you can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

As Summer turns to Autumn in the Northern Hemisphere, our taste buds seem to want the warmth of spices in our food. “Pumpkin Spice,” anyone? [Which is not derived from an actual pumpkin. It refers to the spices used in pumpkin pie. But I digress.] This pasta dish is excellent. The curious addition of spices tells us that its origin was in Medieval Times. Nobles returning from the Crusades [this is the one good thing to result from the lamentable Crusades] brought with them ‘exotic’ spices: cinnamon, nutmeg, cloves. European cuisine embraced them, often producing daring parings of spices with meat [as in Tourtiere] and vegetables. Of course the tomatoes in this recipe did not show up in Europe until the early 1500s, and they are a good addition. Sicily was a port of call for Crusaders and Lynne Rossetto Kasper is the source of this Sicilian recipe found in her The Italian Country Table.

The mise en place for 2 servings.
Serves 4 — original recipeServes 2 — how I do it
Large head cauliflower florets370 g cauliflower floretsBlanch in boiling water 1 minute. Keep water on the heat.
EVOO
1 cup onion, chopped
salt & pepper
EVOO
½ c onion, chopped
salt & pepper
Film bottom of a non-stick saute pan with oil and heat to medium-high. Stir-fry cauliflower 2 minutes, then add onion and seasoning and stirfry until golden.
Large pinch red pepper flakes
ditto for ground cloves
ditto ground cinnamon
¼ c basil + Italian parsley
2 cloves garlic, minced
4 oil-packed anchovies
3 Tbsp red wine vinegar
Pinch red pepper flakes
ditto ground cloves
ditto ground cinnamon
2 Tb basil + Italian parsley
1 cloves garlic, minced
2 oil-packed anchovies
1½ Tbsp red wine vinegar
Chop the basil and parsley before packing in the measuring cup. Rinse the anchovies. Add these to the pan and cook for 1 minute. Remove from heat.
4 oz zitti/penne per person2 oz zitti/penne per personCook pasta in salted water until al dente.
2/3 cup pasta water
14 oz canned whole tomatoes
1/3 cup pasta water
7 fl oz canned whole tomatoes
Drain and chop tomatoes. Add pasta water to saute pan and scrape up the brown bits. Add tomatoes, and boil until cauliflower is tender-crisp, ~3 minutes.
Reduce heat and add cooked pasta. Stir to blend. Season to taste
¼ pound ricotta salata OR Parmesan
1/3 c pine nuts
2 oz ricotta salata OR Parmesan
3 Tbsp pine nuts
Shave cheese into curls and add to serve hot, topped with pine nuts.
Plated with a nice piece of sourdough bread. You are correct: the pasta is neither zitti nor penne. You don’t have to stay inside the lines all the time.

Camargue

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 Senior Accredited Psychotherapist London UK and ketobenefit7 who are now Following.

The Rhone River begins above Lake Geneva [Lac Leman] and flows southward through France to the Mediterranean. At its mouth it is transformed into a vast marshland called the Camargue. If you stopped at ‘marshland’ and thought of Shrek’s swamp, think again. The Camargue is acres of shimmering water, waving grasses, grazing cattle, ‘salt pans,’ mariculture, and rice meadows inhabited by wild white horses, black ‘fighting’ bulls, and hardy people. The Romans were here early on and they taught the people how to harvest salt from the shallows. Rice production grew after a Marshall Plan project to promote the grain in the Camargue. White rice was planted, but over time, the rice grains became red. No one knows why. But did you know that flamingoes are pink because they eat shrimp that eat certain algae? Flamingoes live in the Camargue, along with hundreds of other species of birds. And did you know that Mary Magdelane lived there, along with Sara the Black Madonna? So legend tells us. The Camargue is a magical place, so different from the glitzy tourist spots along the coast that it might be in a separate country. If you can’t visit there, then at least enjoy the food from the Camargue.

The menu for today includes the flavors of the Mediterranean coast and the products of the Camargue.

Olive-Pepper ScrOmelette:  144 calories 9 g fat 2 g fiber 10 g protein 5 g carbs [3 g Complex] 27.4 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  I asked Dear Husband for a new omelette idea, and he suggested these flavors straight out of Provence.

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, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.  ½ oz bell pepper, steamed and diced 1 black olive, pitted and chopped  1/8 oz [by mass] goat cheese/chèvre, diced/crumbled 1 oz strawberries  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]

Whisk the eggs [salt may not be needed due to saltiness of olives]. Pour into a pan which has been sprayed briefly with cooking spray. When the bottom of the eggs have set, add the vegetables and cheese. Fold over, and plate. Brew your optional beverage and take the optional previously-made smoothie from ‘fridge.

Camargue Bowl:  288 calories 4 g fat  10 g fiber 23.5 g protein 29 g carbs 98.5 mg Calcium  PB GF  This meal is all about the flavors and products of the central Mediterranean coast of France, the Rhone Delta: vegetables from sunny gardens, garbanzo beans [introduced by the Berbers], shrimp from the shallows, and Camargue rice from the salt marshes. HINT: This recipe serves 2 [two] and it is worth making the whole thing.

1 ½ cups Mediterranean Vegetables, without chickpeas  1 cup chickpeas 4.5 oz shrimp, shelled, tails removed, cut in ½” pieces if large ½ cup cooked red Camargue rice

Drain and rinse the chickpeas, if canned. Gently heat the Vegetables and chickpeas until warm. Place the shrimp on top. Cover the pan and heat further until the shrimp are cooked, about 6 minutes. Stir in the cooked rice and heat through. Heap the servings into bowls and love it.

The Canaries

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 Breaking habits support who is now Following.

The Canary Islands lie off the NW shoulder of Africa, 71 miles out to sea. They were first settled in pre-history by unknown people, perhaps fisherman blown off course. The Romans, venturing beyond the Pillars of Hercules, arrived in the 1st century CE and found ruins built by previous settlers. They also found lots of ‘dogs of great size.’ Pliny said that the islands were thus named “Island of Dogs,” or “Canariae Insulae.” Berbers from Morocco called on the islands in 999 CE, but departed. When the Spaniards came in the 1400s, they found a native population living a stone-age life. Eventually the eight islands became the last port of call for Spanish ships headed across the Atlantic or down the coast of Africa. Columbus stopped there on September 6 before sailing West to ‘the Indies.’ Spanish sailors took as pets the little yellow birds that lived on the islands, calling them “canaries.” Back in Europe, the Canary Birds were bred for color and singing ability, and they became the status pet of the rich and famous. In the 1800s, the birds were a fad pet for the masses. Around 1913, John Scott Haldane proposed that small mammals or birds could detect deadly Carbon Monoxide gasses in the air of coal mines. The small animals would sicken or die when the air quality was degraded by undetectable toxic gasses, hence the ‘canary in the coal mine’ as an early-warning system. Today the islands are an autonomous region of Spain. Although the indigenous Guanche language is extinct, Silbo Gomero, a whistled communication method of the Island La Gomera, is being taught in some schools.

The Romans would have recognized the ingredients of our breakfast, and the dinner reflects the tastes of Morocco.

Roman Breakfast: 149 calories 3 g fat 3 g fiber 9 g protein 28 g carbs [21 g Complex Carbs] 35 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beveragePB  Though my Roman Breakfast is not the morning meal, this is a very good plate of breakfast food. It is based on ingredients available to Romans in the 1st century BCE. The meal is satisfying and flavorful. Try it.

1 Pan Muffin** OR 0.75 oz whole wheat bread 1 oz pear 1 oz cooked chicken 1 oz radish 1 oz cucumber [optional: ½ medjool date = ¼ oz]   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]

Dice all the fruits and vegetables. Add a good finishing salt and gently stir to combine.  HINT: I did this the night before and refrigerated the mixture. Prepare the pan muffin or take from freezer with time to thaw/heat. In the time it takes to brew the coffee, you can plate the muffin and the fruit-veg mixture. Romans did not drink smoothies or coffee, but we will. Hope you’ll enjoy your throw-back breakfast.

**PAN MUFFIN each: 71 calories 2.5 g fat 1 g fiber 2 g protein 11 g carbs 8.5 mg Calcium 1 cup Bob’s Red Mill 10-grain hot cereal mix  1 and 1/4 cup buttermilk [combine cereal + milk and let sit while preparing other ingredients. 1/3 cup butter 1/3 cup sugar 1 cup unbleached flour 1 tsp salt 1 tsp baking powder 1 tsp baking soda Cream the butter and sugar; mix in the egg. Add the dry ingredients and the cereal/milk mixture. Stir until just combined. Use 2 Tbsp batter for each griddlecake/pan muffin.  [use 4 Tbsp batter to bake in a muffin tin for Slow Days]

Moroccan Tuna: 278 calories 1.4 g fat 7 g fiber 34 g protein 20.4 g carbs  129 mg Calcium  PB GF  Moroccan spice blend can really add zest to a simple meal. 

4 oz tuna steak [frozen tuna steaks at the supermarket are good]  Moroccan spice blend  or ground cumin or mint 1/3 cup white beans, rinsed and drained   1 slice preserved lemon OR 1 slice fresh lemon per person: 1/3 cup peas with mint OR ½ cup broccoli florets sprinkled with cumin OR 1/3 cup green beans sprinkled with cilantro AND  ½ of a clementine

Rub tuna generously 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 400F oven. When the vegetable is cooked, drain and stir in the seasoning. Section the clementine and plate it all as pleases your eye.

Coco

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.

Gabrielle Chanel was born on August 19 in 1883. Her father placed her in a church orphanage at age 12, where the nuns taught her to sew. There the young girl was impressed with the plain lines of the Romanesque architecture and the ornate fabrics in the garb of the priests. On her own at age 19, Gabrielle became a hat-maker, with cabaret singing as a side hustle. Audience members called her “Coco” after a song she sang frequently. Using money from her polo-player boy friend, Coco opened a hat shop in Paris in 1910. In her hands, hats were stripped of feathers and bows, looking more mannish and very modern. The shop was such a success that she was able to pay back all the loaned money — Coco was fiercely independent in everything she did. A dress shop followed, and her styles became le dernier cri for modern Parisiennes. Over the decades, Coco Chanel became a major force in fashion, an influencer and style mavin. Chanel’s hallmarks were fluid fabrics such as jersey; the sailor shirt; pants for women!; knitted twin sets; the signature suit with the boxy jacket; and the little black dress with pearls. Fashion was never the same once Coco began changing the rules. Elegant, ground-breaking, stylish, comfortable clothes…what more does one want? Well, then there was WW2… Was Coco Chanel a Nazi collaborator? So it seems. Do with that as you will.

Coco makes me think of cocoa, so I’ll give you some beverages that contain cocoa yet make it possible to maintain Chanel’s slim profile. The dinner is also slimming and elegant.

Mocha Cafe au Lait: 65 calories  4 g fat 1 g fiber 4.4 g protein 10 g carbs [1.5 g Complex] 168 mg Calcium  PB GF  High in Calcium, this has 4.5x the protein and 5x the Calcium for only 10 calories more than Black-ish coffee. Some might call this a mocha latte, since it is made with regular coffee instead of espresso. So what.

½ cup cocoa milk [½ cup skim or whole** milk + 1½ teaspoons unsweetened cocoa powder] ½ cup hot black coffee ½ level teaspoon sugar

**values when using whole milk: 87 calories 4 g fat 0.5 g fiber 4 g protein 9.4 g carbs 140 mg Calcium

The night before, put the milk and cocoa powder in a jar with a tight lid. Shake it well, then put in the refrigerator over-night. TIP: It is necessary to combine the cocoa powder and milk hours before, since they do not readily mix. Next morning, shake the coffee-milk well, and warm it in the microwave or in a hot water bath on the stove. Pour the coffee into a large [one cup+] cup or mug. Pour in the warm cocoa milk and sugar. Use a frother to whip up the milk and coffee. Elegant.

Cocoa-Banana Smoothie: 250 calories  4 g fat 6 g fiber 14 g protein 44 g carbs 405 mg Calcium  PB GF  If you were in a hurry, this makes a complete breakfast meal. Lots of protein to keep you going. Lucious and chocolatey. Or, this could be a lunch on a Slow Day.

1 cups fat-free milk ¼ cup/ 2 oz regular tofu OR 2 Tbsp/1 oz part-skim ricotta 2.5 oz banana 2 Tbsp cocoa powder 1.5 deglet noor dates, minced 4 ice cubes grated nutmeg

Put everything in the blender and wizz it on “Low” until it is all blended. Then run it at a higher speed until it is smooth. Top with grated nutmeg.

Grapefruit-Avocado Salad: 289 calories 20 g fat 6.4 g fiber 18 g protein 15 g carbs [14.5 g Complex] 75.5 mg Calcium   PB GF  This is delicious, nutritious, and satisfying. Real food. Good food.

1 two-oz egg, hard-boiled 2½ oz avocado [this was half an avocado], sliced in 4 pieces 4 sections of pink grapfruit 1¾ cups lettuce, sliced/shredded 1 oz cooked chicken breast [you could substitute 4 shrimp for a meatless meal] ½ tsp white wine vinegar + ½ tsp lime-infused olive oil + ¼ tsp ground ginger lemon finishing salt

Whisk the oil, vinegar, and ginger in a meduim-sized bowl. Add the lettuce and toss to coat with the dressing. Remove the lettuce to a serving plate, letting some of the dressing drip back into the bowl. Spread the lettuce evenly over the plate and sprinkle with the finishing salt. Starting at the center with the egg, arrange the grapefruit and avocado around the plate. Place the chicken as you wish. Brush the remaining dressing on the grapefruit and avocado. 

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

1 two-oz egg1.5 two-oz eggs 
chorizo + creamy chevrecooked corn kernels
Mustard + herbes de Provencechives
peach
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

Clam meat, fresh, frozen or canned + Parmesan cheeseolive oil + zucchini + pepperoni
Tomato + red bell pepper + Garlic powder carrot + celery + small pasta + onion
½ slice 70-calorie whole grain bread + thyme crushed tomatoes + mushrooms + garlic
Purchased Turkey meatballs + Plain, non-fat yogurtsmall white beans + sweet potato + Parmesan
Sparkling waterSparkling water

Hieronymus Bosch

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 1981lluciana and Healthy Desire who are now Following.

On August 8, 1516, Hieronymus Bosch died and the legends began. So did the forgeries. Bosch [not his real surname, but he chose it to honor his hometown ‘s-Hertogenbosch] was the most famous painter of his time. While he drew from the compositions of his predecessors, Bosch was the most copied artist for the next century — with many of those works ‘signed’ with his name. His ‘surreal’ style of art struck a real chord with his contemporaries. The late 1400s was a time of pessimism and the church preached that people should fear Divine Retribution. Savonarola with his bonfires was on the same wave-length. Bosch took this to heart since he was a religious conservative who thought that some clergy were part of the problem. His art spotlighted the sins of humankind, constantly repeating that repentance would help us to avoid a horrible punishment in Hell. Few artists were so inventive in their depictions of the netherworld as Hieronymus. One of Bosch’s most famous works is the Garden of Earthly Delights, a triptych begun in 1490. The left-hand panel shows the totally innocent Adam and Eve in Eden, while demons fall from Heaven as Lucifer is thrown out. The middle panel depicts a landscape with rather sex-less, nude, White and Black Barbie-doll figures disporting in all sorts of merriment — activities that will land them in the Hell depicted in the right-hand panel. There, those Barbie-dolls experience the horror of dreadful demons and cruel punishments. The artist was not all about monsters: he produced works on Biblical themes, such as Christ Carrying the Cross [in Vienna]; the Adoration of the Magi; and St Christopher Carrying the Christ Child which show his command of landscape perspective, color use, and depicting the human form. There are only about 20 works which have been attributed to Bosch and many more by his students and copiers.

To me, an hilarious aspect of the Garden of Earthly Delights painting is the giant fruit. In our house, if one picks a particularly large strawberry, it is dubbed ‘an Hieronymus Bosch berry.’ Our breakfast features strawberries and other fruits. To Bosch those represented lust and gluttony — to me, they represent a healthy breakfast. Our dinner involves good ingredients roasted under high heat, but no Fires of Hell are involved.

Red White and Blue150 calories 1 g fat 2.6 g fiber 14.5 g protein 20 g carbs [10.5 g Complex] 331 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF – if using GF bread Ricotta is higher in protein and Calcium than cottage cheese, but you could substitute that if you wish.

½ cup fat-free ricotta ¼ cup blueberries, fresh or frozen [if frozen, keep frozen until ready to use] ½ cup sliced strawberries, fresh or frozen [after slicing, put into a strainer to let the juices drain] 1 slice of 70-calorie multi-grain bread [Nature’s Own/ Dave’s Thin-Sliced] 2 large pinches of cinnamon sugar  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 caloriesOptional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Fish Roasted with Vegetables290 calories 5 g fat 5 g fiber 29 g protein 16 g carbs 180 mg Calcium  PB GF Delicious one-pan meal. AND it is low in calories and fat. Can you believe that a women’s magazine had a similar recipe for 425 calories!!

4 oz pollock, halibut, or other white fish 1½ slice [0.2 oz] American/streaky bacon 2 oz carrots in ½” chunks 2 oz Brussel sprouts cut in half 2 oz cauliflower florets, cut in half or quarters 3 oz cherry tomatoes, cut in half 1 Tbsp Parmesan cheese 

Set the oven at 450 degrees F. Cook the bacon in an 8” oven-proof pan, such as cast iron. Remove the bacon, chop it and set aside. Put the prepared vegetables in the pan and toss to coat with the bacon fat. Salt and pepper to taste. Roast for 10 minutes. Remove the pan of vegetables from the oven. If you think they will need more than 10 minutes more of cooking, put them back in for 2-3 minutes. They will not be cooked through at this point. Turn oven down to 400 degrees F. Move the vegetables aside so the fish will sit on the hot pan, with the vegetables nest to it. Salt and pepper the fish. Return the pan to the oven and bake 5-10 minutes more, depending on the thickness of the fish. Sprinkle the entire contents of the pan with Parmesan cheese and bacon. You could eat it right from the pan.

Diet vs Lifestyle

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.

Diet” can mean: a) one’s usual or habitual food [noun]; b) a type of food recommended for a specific purpose; c) a way of eating sparingly to reduce one’s weight. When people say, “I’ve gained my ‘Covid 19’ and now I have to go on a diet” they mean that they are going to eat less to achieve a goal of weight loss. And then what? Can’t tell you how often I’ve heard, “We were on the South Beach/low carb/cabbage soup diet and we lost 30 pounds! And then we regained it.” That’s the trouble with ‘diets.’ You might deprive yourself of certain food groups for a while, but you can’t/won’t live like that for the rest of your life. And the weight comes back.

Lifestyle” can mean: a) the usual way of life of a group of people [noun]; b) associated with or promoting a more desired way of living [adjective]. For a new way of eating or behaving to be ongoing, it must be something you are comfortable to be doing all your life. Can you eat this way and still enjoy a social life? If so, this is described as a ‘sustainable’ behavior. If you are thinking about altering your current “usual or habitual food” to make it so that it will be “promoting a more desired way of living,” then think carefully about the long-term. Slow, incremental weight loss is shown to be preferable to quick weight loss. Learning to eat better for life is the key.

Now you know why I refer to the way we eat as the Fasting Lifestyle. It is a way of eating that requires only two days of behavior change, in the form of eating fewer calories. Look at today’s meals — couldn’t you eat like this twice a week for the rest of your life if it meant that the weight would come off and stay off?

Cheese ScrOmelette:  154 calories 9.6 g fat  1 g fiber 12 g protein 5 g Carb [4.5 g Complex] 108 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beveragesPB GF  What a classic. Why not eat this often?

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.  ¼ oz cheese such as Cheddar or Gruyere 1.5 oz applesauce or 2.5 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]

Whisk the eggs with seasonings to taste. Grate the cheese. Put the eggs into a hot pan spritzed with cooking spray. Once the bottom of the eggs is set, sprinkle with cheese, fold and plate. Slice fruit, brew optional beverage, blend the optional smoothie or take it from the ‘fridge and shake it before serving.

Antipasto with chicken: 252 calories 11 g fat 4 g fiber 22.6 g protein 29 g carbs 208 mg Calcium  PB GF  This one is a keeper. Simple, off the shelf, pretty on the plate, good to eat. HINT: The recipe and photo show enough for 2 people. Invite a guest who is Fasting, too.

This generous platter serves two.

2 oz roasted red pepper, without oil [I roast my own, slice and freeze them] 2 oz mozzerella, cut into ‘sticks’ [buy it in blocks] 3 oz chicken breast, cooked  5 oz tomato slices 3 oz whole green beans, steamed, drained, cooled 1½ oz marinated mushrooms 1/3 c. garbanzo beans, drained if canned 4 black olives, pitted and sliced 3 slices pepperoni, chopped 1 tsp flavored olive oil flavorful finishing salt chopped fresh herbs 

Prepare the ingredients and keep separate. Combine the garbanzoes with the chopped pepperoni. On a platter, arrange the ingredients in rows as shown in the photo. Suit your own artistic nature as to what goes where. Drizzle on the flavored oil. Be liberal with the fresh herbs.

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

1 slice 70-calorie multi-grain bread1.5 two-oz eggs  + Bing cherries
strawberries +/or blueberries, fresh or frozen3%-fat ham + leek/scallion
fat-free ricotta cheesegarlic + mushrooms
chicken liver pate OR chicken liver
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

4 oz pollock or other white-fleshed fish 4 oz filet mignon + butter + olive oil
American/streaky bacon + cauliflowerportobello mushroom cap + shallot
carrots + brussel sproutswhite wine + heavy cream
cherry tomatoes + Parmesan cheesegrainy mustard + fresh tarragon + asparagus
Sparkling waterSparkling water

James Baldwin

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 Master Magic University and ketodietreviews who are now Following.

James Baldwin was born in Harlem on August 2, 1924. His mother was single and his father was not in the picture. Strike One. His step-father was a Baptist minister and young James had success as a preacher in his mid-teens. But he looked around Harlem and found that he was not happy. Reading was an escape and he read everything he could. In high school, he wrote for the school newspaper and was a published author by the time he was graduated. College had to wait while Baldwin worked to support his mother and his siblings after his step-father died. On the job and on the streets, he was shown that he could not succeed because he was Black. Strike Two. While working part-time jobs, he wrote essays and poems, which lead to work as a reviewer. His former religious life left him with questions about his sexuality. Strike Three. When his best friend committed suicide, Baldwin decided that he had to flee Harlem and the United States. lest he end up as a statistic. With $40 and a one-way ticket, he left for Paris in 1948. All he knew about France was from reading the works of Balzac, but he learned the language and found that felt at home there. His first novel, Go Tell It On The Mountain, was published in 1953. In a later interview, Baldwin said, “The French gave me what I could not get in America, which was a sense of ‘If I can do it, I may do it.’ ” From the other side of the ocean, Baldwin began to write more and more about racism in America and the equal rights movement. On visits to the US, he met and worked with the leaders of the movement. Plays, short stories, and essays were his way of being a ‘witness to the truth.’ Although in his last years he was a professor at an American college, he died in his little house in Provence, with its wonderful view of the Mediterranean.

For his Harlem childhood, a breakfast based on the soul-food favorite, Red Beans & Rice. For his love of France, a meal that would be at home in Provence, just like James Baldwin. Watch If Beale Street Could Talk on Hulu.

Red Beans & Rice Bake: 138 calories 5 g fat 2.4 g fiber 8 g protein 15 g carbs 54 mg Calcium   NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  Eggs are a fine vehicle for left-over foods. This combination is particularly good. Plan to make it some morning after the next time you serve Red Beans & Rice.

1 two-oz egg 3 Tbsp red beans & rice  large pinch of garlic powder 1 oz pear   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 a ramekin with oil or non-stick spray and set the toaster oven at 350 F. Whisk the egg with salt, garlic powder, and pepper to taste. Stir in the red beans & rice. Bake for 12-15 minutes. Plate with the pear.

Langostino with Garlic:  264 calories 3.4 g fat 9 g fiber 26 g protein 35 g carb 120 mg Calcium  PB GF  I wish I knew the source of this recipe, because I really like it. ‘Langoustine’ is either a large shrimp or the tail of a Norway lobster, according to LaRousse. Sometimes you find them frozen and when I see them, I buy them. HINT: the amounts shown serve TWO people. This is a good meal to share and more difficult to cut down for one serving. If you are into leftovers, make the whole thing and enjoy it for lunch or even dinner on a Slow Day.

1 tsp olive oil 2 clove garlic, chopped pinch of hot pepper flakes 5 oz langostino chunks or 4½ oz cleaned shrimp/prawns 5 oz broccoli florets or asparagus, cut into 2” pieces 1 cup cabbage, sliced [3 oz] 2 Tbsp dry white wine salt & pepper 15 oz tomatoes, coarsley chopped or canned diced tomatoes ¾ c white beans, rinsed and drained ½ cup fish stock

Pour the tomatoes through a sieve, saving the juice that drains out. Heat the oil in a saute pan or wok. Add the garlic and pepper flakes to the pan and stir for 10 seconds or less – you don’t want to burn the garlic. Add the broccoli [or asparagus] and cabbage. Saute for 3-4 minutes. If the pan gets too dry [ie: no sound of cooking], add some reserved tomato juices and/or some of the fish stock. Pour in the wine, then sprinkle in the salt and pepper. Cook to reduce the wine to almost gone. Add the beans, tomatoes, and remaining fish stock. Cook until liquid is reduced by half, about 6 minutes. Add the langostine/shrimp/prawns and cook to thicken the broth. The prep is fussy, the cooking is quick, the result is delicious. If you wish, serve with a side salad of 1 cup baby greens, sprinkled with a quality vinegar and herbs. Or stir the greens into the saute pan at the last minute to wilt them.

Saint Anne

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.

Saint Anne is the legendary mother of Mary, the mother of Jesus. I say ‘legendary’ because there is no biblical reference to Mary’s family, thus legends fill in the gaps. Anne was first named as Mary’s mother in the Gospel of James, penned in 150 CE, which was condemned by St Jerome and three popes for its ‘absurdities’. The oldest church in her honor was dedicated in 550 CE in Constantinople. According to the Christian legend, Anne/Hannah was the wife of Joachim, while in the Quran, she is the wife of Imran. When Mary was a child, Anne dedicated her to a life of service in the Temple — who would think that the Temple was set up for day-care?? Tradition says that Mary became a weaver of prayer shawls and vestments. In the 15th century, it was proposed that Anne’s conception of Mary was by Divine Intervention, just as the conception of Jesus was immaculate. Let us remember that everything we “know” about Saint Anne is conjecture: by clerics and by artists. Anne is a very popular topic for artists, leading to lovely mother-and-child works which portray Mary being taught to read by her mother.

For the Feast Day of Saint Anne, July 26, we will eat foods that have been enjoyed in the levant for centuries. True, there were no tomatoes or bell peppers in the Eastern Mediterranean 2000+ years ago, but we can make up for lost time and enjoy them today.

Shakshuka: 158 calories 8 g fat 5 g fiber 12 g protein 17 g carbs [17 g Complex] 144 mg Calcium   NB: The food values given above are for the egg bake only, not the optional beverages.  PB GF This breakfast from the Eastern Mediterranean is a real treat. If you prepare part of it the night before, then morning meal prep is very easy.  HINT: This recipe serves 2 [two] people. Easily doubled or tripled. This prepares and bakes in one pan!

2 two-oz eggs 1/3 cup sliced onion 1/3 cup sliced red pepper 1 clove garlic, sliced 10 oz whole tomatoes ¾ oz feta cheese, cubed or crumbled 2 large pinches each of ground cumin + paprika + cayenne   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]

Saute onion and pepper, using non-stick spray, until very soft – about 20 minutes. Add garlic and cook 1-2 minutes more until it is tender. Add spices and cook one minute. Add tomatoes, salt, and pepper. Simmer 10 minutes until mixture is thicker and some of the tomato liquid has cooked off. Add feta cheese.  [TIP: you could do this the night before and stop here] Set the oven to 375 degrees F.  If serving two, the mixture could be divided into two separate dishes for baking/serving or kept in one larger dish. Using the back of a spoon, press an indentation in the vegetables, one for each egg. Carefully break one egg per person into the indentations. Season with salt and pepper to taste. Bake 7-10 minutes. If you want the yolk to cook, put a lid on the pan for the last 2 minutes. Garnish with cilantro or flat-leaf parsley.

Felafel Pockets: 273 calories 5.5 g fat 8 g fiber 14 g protein 48 g carbs 90 mg Calcium  PB  This preparation uses two pita pockets from one pita bread. Each serving is 1½ pockets. [HINT: Save the other part for tomorrow’s lunch] 

1 whole wheat pita bread, about 140 calories  6 falefel patties total, 3 per pita pocket  ½ cup vegetable salsa**

Prepare the salsa and let stand while you warm the felafel. Cut the pita bread into 2 equal pockets. If frozen, warm the felafel. Put some of the salsa into each pocket, then add 3 felafel patties. Spoon the remaining salsa on top. Cut one of the filled pockets in half and eat that tomorrow.

**Vegetable salsa: makes 1 cup ½ cup diced fresh tomatoes ½ cup diced red or yellow bell peppers 2 Tbsp red onion, chopped toss vegetables with 1 Tbsp lemon juice