nutritious weight loss

Saint V

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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: a simple way to lose weight and be healthier. Join me in the Fasting Lifestyle.

Pierre-Théodore Verhaegen was not a saint, not during his life, nor after. He was born in Brussels in 1796, in what was then France. Verhaegen grew up in a Roman Catholic family and was educated in church schools. When he started law school, he was a Frenchman — by the time he became a lawyer, he was a Dutchman, since the Netherlands had taken over that part of the Napoleonic Empire after the defeat at Waterloo. William I was the Protestant king, and the young lawyer liked his more liberal views. Verhaegen became wealthy under the new regime, which he supported. A major shift in Pierre-Théodore’s life and world view came when he joined the Freemasons — a group that had been banned by the Catholic church. Although he did not take part in the 1830 revolution that created the Belgian nation, Verhaegen went from being a burgermaster to serving in the parliament. He was still a religious man but he was very much against the clergy having a role in politics and in directing daily life. In 1834, Verhaegen made a speech to his Masonic Lodge in which he championed education that was free from religious taxes and free from church rule. As a result, the Free University of Brussels was established on November 20, to be in competition with the Catholic universities. He was a fierce defender of and relentless fundraiser for the university, as a faculty member and administrator. Every year, November 20 was a holiday for the institution, and since 1843, alumni would gather on that day. The occasion expanded to include undergrads, and in 1888, 24 years after Verhaegen’s death, students hailed him as “Saint V”, recognizing his contribution to freethinking and democracy in Belgium, and poking a little fun at the Catholic universities with their patron saints. Today, Saint V’s Day is recognized as part of the Brussels-Capital Region’s intangible cultural heritage.

For breakfast, my take on a favorite Belgian side dish. For dinner, one of the most popular meals in Belgium, Fast Day style.

Stoemp for Breakfast: 228 calories…3.4 g fat… 6 g fiber…5.5 g protein…38.4 g carbs… 10.4 mg Calcium…  PB GF A beloved side-dish in Belgium is ‘stoemp’, a mixture of mashed potatoes and cooked vegetables. Why not serve it as patties for breakfast? For the mashed potatoes, I substituted my 3-Root Mash, which is very similar.

++1 cup 3-Root mash** +++2 slices bacon [60 calories]+++ ¼ cup applesauce++

Heat a heavy skillet and spray with cooking spray. Measure a ½ cup of the mash, and put it in the skillet. Flatten it a bit, then do the same with the rest of the mash. Let them cook, low and slow, until a crust forms on the bottom. Take out the patties, re-spray the pan, and cook the other side. Cook bacon, plate with stoemp and applesauce.

**Three Root Mash: 1 batch =1½ cups  ½ cup = 70 calories…0.1 g fat…2.5 g fiber…1.6 g protein…15.6 g carbs…26 mg Calcium…  PB GF  Try this trio for a change – very good. ++4 oz yellow turnip, peeled ++ 4 oz sweet potato, peeled ++ 4 oz red-skinned potato, unpeeled++ Cut all vegetables into cubes and boil until tender. Drain and mash, adding cooking water to get a good consistancy. Add salt and pepper to taste.

Moules Frites: 299 calories… 14 g fat… 1.5 g fiber … 21.5 g protein… 15.5 g carbs… 35 mg Calcium…  PB GF  Belgium and France are ga-ga over moules frites, and now it is possible to enjoy them on a Fast Day.  HINT: This serves two [2], so invite a friend.

++ 1½# mussels in their shells, rinsed ++++ 3 Tbsp white wine ++++ ¼ c. heavy cream ++++ 3 oz sweet potato ++

Peel potato and cut into square batons, about 1/8” on a side. Spread on a baking sheet and spray with cooking spray. Bake at 400F for 10 minutes. Put mussels in a large pot, adding wine and ¼ cup water. Cover and cook at a boil 10-12 minutes, until shells are fully open and mussels look plump not stringy. Check potatoes for doneness. Salt generously. Put back in oven for 5-8 minutes if not fully cooked. Strain mussels and their liquid through a sieve, not a collander. Put mussel liquid back into the pan and cook down to ½ cup. Add cream and simmer until thicker. Divide mussels in serving bowls, pour the cream sauce over them, then top with frites.

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

1.5 two-oz eggs = US large1.5 two-oz eggs 
dry mustardscallion
lemon juicesmoked salmon
kippered herring + cherriesmelon or strawberries
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

skim milk + onion + whole cloves + bay leafolive oil + garlic + hot pepper flakes
white whole wheat flour + butter + parsleyfish stock + langoustine or shrimp
haddock + smoked haddock + shrimpbroccoli or asparagus + cabbage + tomatoes
purchased puff pastry + spinachdry white wine + canned white bans
Sparkling waterSparkling water

Childe Hassam

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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: a simple way to lose weight and be healthier. Join me in the Fasting Lifestyle.

You have heard of the French Impressionists Monet, Van Gogh, and Renoir, but how familiar are you with the foremost American Impressionist? Frederick Childe Hassam was born in Dorchester, Massachusetts, USA on November 17, 1859. His family was fairly well off, but young Frederick had to abandon his education when his father’s business burned down. A job in a bank was a bust, due to ineptitude with math. But when apprenticed to an engraver, he did well for himself, making designs for print media. On the side, Hassam dabbled in watercolor and oil painting, producing his first canvas in 1879. His art skills were enhanced by classes at the Lowell Institute, and by joining an art club. At age 23, Frederick set up his own studio, worked as a freelance illustrator for magazines and children’s books, and held his first exhibition. The following year, Hassam went on an extended Grand Tour with a painting friend, visiting museums to see the Old Masters, going to exhibitions to see the newest works, and painting en plein aired every chance they got. Hassam was most impressed by the work of J. M. W. Turner, and when he returned to Boston, he began to paint more in that style. Marriage, another trip to Europe, and Hassam became firmly situated as an artist of worth. He is best known for his luminous paintings from around the summer home of his good friend Celia Thaxter [who convinced him to be known as Childe rather than Frederick], and for his crepuscular cityscapes.

For breakfast, a meal fit for the Gilded Age. For dinner, a recipe that the Francophile Hassam would have favored.

Egg for Bice: ..300 calories… 10 g fat… 2.5 g fiber… 15 g protein… 25 g carbs… 207.5 mg Calcium… – PB – ‘Bice’ was the nickname of Dante’s adored Beatrix. Eggs Benedict, when made with ham, become Eggs Beatrix. When you add the ‘Florentine’ sauce, this is a perfect meal for the ‘perfect woman’ from Florence.

++ ½ whole wheat English muffin, @ 50 calories ++++ 1 two-oz egg, poached ++++ 0.4 ham, a slice from the deli ++++ 3 Tbsp Florentine Sauce [¼ c Bechamel sauce with cheese mixed with ½ oz cooked spinach and ¼ tsp ground nutmeg] ++++ 1.8 oz grapes ++++  Optional:  5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++++  Optional: blackish coffee  [53 calories] or blackish tea or mocha cafe au lait [65 calories] 

Poach the egg while the English muffin toasts. Warm the sauce gently while the ham is heated in a dry skillet. Plate the muffin and spoon 1 Tbsp of sauce onto it. Top with the ham, then put the egg atop the ham. Spoon the rest of the sauce over the egg. Plate with the grapes. Perfect.

Nice In Nice: 295 calories… 11 g fat… 5.5 g fiber… 25 g protein… 22.6 g carbs… 59.5 mg Calcium…  PB GF Nice, France is famous for its Salade Nicoise which is often enjoyed with their local bread, Socca. This meal has some but not all the elements of the salad, and it is served with a bit of the bread. Very nice tasting! HINT: This preparation serves two [2] diners.

++ 6 oz salmon fillet, baked or grilled +++ ½ cup chickpeas, drained +++ 6 cherry tomatoes, cut in half ++++ 4 black olives, pitted, cut in half +++ 2 cups lettuce, sliced or torn if large leaves ++++ ½ tsp olive oil + 1 tsp white wine + herbes de Provence + vinegar ++++ 1/8th of a batch of socca** ++

Whisk the oil, herbs, vinegar and chickpeas in a salad bowl. Toss the lettuce in the dressing. Distribute between two salad plates. Top each plate with salmon, tomatoes, olives. Add the socca and enjoy a very nice dinner.

***Socca

8 servings10” cast iron pan
1 c./4½ oz chickpea flour………….. 1 c. water ……1½ Tbsp EVOO……………….½ tsp kosher saltWhisk these together in a medium bowl until smooth. Let rest for 30+ minutes to give flour time to absorb the water.
Put an oven rack 6” below broiler, heat to 500°F. 
5 mins before batter is done resting, put an empty skillet in oven and turn on broiler.
1 teaspoon of oil……..1 tsp za’atar…salt & pepperTake skillet from oven. Swirl in oil to coat bottom of pan. Pour in batter, tilt pan to coat entire surface. Sprinkle with za’atar, salt, and pepper.
Broil until blistering/brown, 5-8 mins. Should be fairly flexible in middle but crispy on edges. If top browns too quickly, move skillet to a lower rack until done.
salt….za’atar
With a flat spatula, ease it from pan onto a cutting board. Slice into wedges, sprinkle with seasonings. 

The Sheik

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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: a simple way to lose weight and be healthier. Join me in the Fasting Lifestyle.

On November 13, 1921, the silent film “The Sheik” debuted, and Hollywood was never the same. The script was based on a popular novel, the star was Rudolph Valentino — and that was a recipe for success! Edith Maude Hull’s book was published in 1919, and its mix of romance and adventure proved to be the escapism that people wanted. In the plot, Lady Diana Mayo is an entitled seeker of new experiences. While on a tour of the Arabian desert, she disguises herself as an Arab dancer to get into a private function hosted by Sheik Ahmed Ben Hassan. [Sheik Ahmed, BTW, was not an Arab, but an adopted child of European heritage. That got around anti-miscegenation rules and biases.] He is intrigued by her, and kidnaps her to get to know her better. She resists his advances, but when he is injured after rescuing her from a greater danger, Lady Diana realizes that she is in love with the Sheik. Stockholm Syndrome? With exotic scenery [the film was shot in California], sexy leading actors, a plot filled with the threat of impending danger and a whiff of illicit love, the movie was a big hit. Valentino was not considered to be leading man material for being “too effeminate”, but the women who flocked to the theaters thought otherwise. The film was an instant success and Valentino became the first Hollywood sex symbol. A sequel film followed five years later, and was wrapped just before Valentino’s untimely death. In the 1920’s, a man who was prowling for a hook-up was called a ‘sheik’ and a woman to whom he was attracted was called a ‘sheba’. Make some popcorn [on a Slow Day], and watch the Sheik online to see what all the fuss was about.

Eggs with an Arab spice for breakfast, and a classic food of the Levant for dinner.

Za’atar Scramble: 177 calories… 10 g fat… 1 g fiber… 10.4 g protein… 4.3 g carbs… 49.4 mg Calcium…  PB GF Za’atar is a splendid spice combination of the Levant, and it goes nicely with eggs at breakfast.

++ 1½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ++++ 1 tsp za’atar ++++ 3 black olives, minced ++++ 3 oz melon, your choice+++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++  Optional: 5 oz fruit smoothie or  berry-yogurt smoothie [88 calories] ++

Whisk eggs with spice and minced olives. Scramble in a non-stick pan spritzed with cooking spray. Plate with the melon, and enjoy the warm feelings.

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: ½ cup diced fresh tomatoes …. ½ cup diced red or yellow bell peppers… 2 Tbsp red onion, chopped… 1 Tbsp lemon juice… Put everything in a bowl and toss to mix.

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

1 two-oz egg = US large + nutmegbacon + applesauce
half of 50-calorie whole-wheat English muffinyellow turnip
bechamel sauce w/ cheese + grapessweet potato
frozen spinach + thin slice 3%-fat ham red-skinned potato
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

salmon fillet + chickpeas + cherry tomatoes1.5 pounds live blue mussels
black olives + lettuce + olive oildry white wine
white wine vinegar + herbs de Provenceheavy cream
chickpea flour + za’atarsweet potato
Sparkling waterSparkling water

Elements: Fire

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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: a simple way to lose weight and be healthier. Join me in the Fasting Lifestyle.

A characteristic of humans is that we want to understand how things work and why. The Sicilian/Greek philosopher Empedocles in the fifth century BCE proposed that all things were made of 4 Roots: Earth, Air, Fire, and Water. Plato later called them ‘elements’, believing that the smallest unit of matter was an element. [Later, that smallest unit was called an ‘atom’.] In the fourth century BCE, the Athenian philosopher Aristotle [384-322 BCE] made careful observations of the natural world to try to figure out why things were as they were. He concluded that the natural world was composed of combinations of five basic elements: Earth, Air, Fire, Water, and Ether. The first four made up earthly things, while Ether made up celestial objects: the sun, planets, stars. The ancient philosopher-scientists did not know that the sun and stars are exceedingly hot, although not on fire, so they did not associate them with the Fire Element. Fire was considered to have the characteristics of being hot and dry. Aristotle thought that humans were made in part of the Fire Element, which gave them warm bodies. [Humans were also made in part of Earth — since we decay into soil when we die; of Water because we need to drink it; and of Air because we need to breathe it.] Over time, Fire became associated with the season of Summer, with the Eastern point of the compass, and with masculine nature. In the Hindu tradition, the deity Agni is found in three forms: fire, lightning, and the sun. In Tarot, Fire is a transforming element — an idea that came from alchemy, where metals in fire changed into liquids, and flammable substances were consumed. At this time of year, as the nights get longer and colder in the Northern Hemisphere, Fire returns to its oldest significance: providing light and heat. May you have light and warmth in your life, and if you do, then do something to help others who are without.

“Fire” in food can refer to a method of cooking as well as ingredients that are ‘hot’. Our meals today contain spices that taste hot on the tongue and could cause perspiration if you really like it hot.

Tomato-Curry ScrOmelette: 148 calories… 8 g fat… 3 g fiber… 11 g protein… 9.5 g carbs… 78 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF This delicious recipe was loosely inspired by Fifty Breakfasts, a book by Col. A. R. Kenney-Herbert, detailing “dishes men like” and containing many flavors redolent of his years serving the Queen in India.

++ 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.  ++++ ½ Tbsp curry powder ++++ 2 oz fresh tomatoes, diced and drained ++++ 1½ oz strawberries ++++ dollop of plain, fat-free yogurt ++++  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] ++

Drain the tomatoes so that they are not too juicy. Combine with the curry powder and whisk with the eggs. Spritz a fry pan with olive oil or non-stick spray and pour in the egg mixture. Cook to your liking. Top with a dollop of yogurt for the full effect. Prepare the beverages and plate the fruit. A rousing good start to your day.

Sausage Arrabbiata: 286 calories… 9.4 g fat… 8.5 g fiber… 15 g protein… 44 g carbs… 75 mg Calcium…  PB GF – if using GF pasta  In a riff on Shrimp Arrabbiata, our younger son created this sausage dish, made with his signature addition of New Mexico green chile. HINT: This recipe is enough for two [2] diners. Prepare it all and freeze the other half. “Arrabbiata” means “angry” due to the heat of the spices. Firey indeed.

Sv 2 for FAST day
3 oz whole-wheat pasta Cook pasta until al dente. Drain, saving ½ cup pasta water.
2 oz Polish Kielbasa [2 oz =130 calories]Slice sausage and cook in dry pan. When browned, remove and set aside. 
3 cloves garlicMince garlic, add to pot, and stir until just brown and fragrant. 
6 Roma tomatoes+++½ cup pasta water ++++ saltQuarter the tomatoes. Add to garlic in pan along with pasta water and salt. Cook down until saucy.
2 Tbsp roasted green New Mexico chiles++++½ tsp cayenne+++++cooked sausageAdd seasonings and cooked sausage. Stir until heated through. 
1 Tbsp Parm/Romano, grated Add cheese and pasta to sauce, stir until heated. 
Fresh basil++++1½ oz green beans per personGarnish with fresh basil leaves. Serve with cooked green beans.

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

1 two-oz egg + 1 egg white + milk1.5 two-oz eggs 
butter + white whole wheat flourza’atar spice
high gluten flourblack olives
raspberries/blueberries/cloudberriesmelon
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

six 2-oz eggs + side salad1 whole wheat pita bread @ 140 calories
salmon + zucchini + onion6 falefel patties 
reduced-fat ricotta cheesetomatoes + bell pepper
plain, non-fat yogurt + dill weedred onion + lemon juice
Sparkling waterSparkling water

Little Willie

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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: a simple way to lose weight and be healthier. Join me in the Fasting Lifestyle.

Little Willie, in bows and sashes, Fell in the fire and got burned to ashes. In the winter, when its chilly, No one likes to poke up Willie.

“Little Willie” was a frequent character in a series of poems penned by Harry Graham. This hapless child was either killing those around him or being killed in a variety of ways. Are you familiar with these verses? I was introduced to them in 5th grade. The art teacher read us a poem and asked us to illustrate it. You can imagine the results.

Willie found some dynamite. Didn’t understand it quite. Curiosity seldom pays — It rained Willie seven days.

I recited this delicious doggerel to my mother, who then recited several more to me! This was great fun — although I admit that some of them offended my sensibilities by being too gory. Jocelyn Henry Clive Graham was born in England in 1874, and was sent to the best schools to train for the military. For some reason, being in the army inspired Graham to write humorous verses, which were published in 1899: Ruthless Rhymes for Heartless Homes under the pseudonym ‘Col. D. Streamer’. As a member of the Coldstream Guards, he served as aide to the Governor General of Canada. Together they traveled to the Klondike goldfields which resulted in a published travel book. He then fought in the in the Boer War and retired from active service in 1904. Graham became a journalist until he rejoined the army for World War I. During the war, he wrote lyrics for operettas and musical comedies. Was this his antidote to war? Graham’s work was very popular, and he continued to write until his death on October 30, 1936. His famous ‘ruthless’ poems have been described as ‘wickedly humorous’, macabre, sadistic, and ‘cheerfully cruel’. They put me in mind of Calvin’s creepy snowmen shown in Bill Watterson’s comic strip “Calvin and Hobbes”. Funny but vicious.

For your happy family, a breakfast and a dinner that are sure to please Little Darlings and their parents, without any death or dismemberment.

Felafel Plate: 219 calories… 5 g fat… 5 g fiber… 16.5 g protein… 30 g carbs… 165 mg Calcium…  NB: Food values given are for the main meal only, and do not include the optional beverage. PB GF A simple meal, yet full of nutrition and flavor.

++4 felafel patties ++++ 4 oz canteloupe melon or pineapple++++ 3½ oz fat-free Greek-style yogurt ++++ ½ tsp mint leaves++++ Optional: blackish coffee [53 calories] or blackish tea or  mocha cafe au lait [65 calories]++

Warm the felafel patties or use at room temperature. Chop the mint leaves and combine with the yogurt. Prepare the beverage of choice and plate the food to please the eye.

Family Omelette: 286 calories… 17 g fat… 2 g fiber… 17 g protein… 10 g carbs… 109 mg Calcium…  PB GF Susan Herrmann Loomis serves this for a quick family dinner.  HINT: Serves two [2]

Serves 1Serves two [2]non-stick pan
1.5 slices bacon = 1.4 oz3 slices uncured bacon = 3 ozChop bacon into ½” strips.
1 oz fingerling potatoes, purple or red-fleshed2 oz fingerling potatoes, purple or red-fleshedSlice thinly.  If skins are thin, do not bother to peel them.
Cook bacon and pota-toes until they start to color, 3-4 mins.
Drain off all but 2 tsp bacon fat, leaving bacon-potatoes in pan. 
2.7 oz egg, unshelled–salt + pepper3 two-oz eggs = 5.4 oz unshelled–salt + pepperWhisk eggs with salt + pepper. Pour over bacon + potatoes in pan.
As edges set, lift egg a bit and tilt pan to let raw egg run under. 
½ Tbsp chives or green onion, minced —-1 oz chevre [goat cheese], crumbled 1 Tbsp chives or green onion, minced—- 2 oz chevre [goat cheese], crumbled Sprinkle with goat cheese and chives. Cook to preferred degree of doneness. 
per person: 3 oz tomatoes OR side salad with blueberriesper person: 3 oz tomatoes OR side salad with blueberriesTurn out on the serving plate and serve with a side. Voila!

Mole Day

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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: a simple way to lose weight and be healthier. Join me in the Fasting Lifestyle.

What comes to mind when you hear of a ‘mole’? If you were a fan of The Wind in the Willows, you would think of the lovable Mole who becomes the BFF of a Water Rat. If you were a groundskeeper, you might wish to exterminate those moles that dig up your lawn. If you were a dermatologist, you would think of nevis — small, dark-colored skin growths that bear watching. If you were a chemist, you would think of a unit of measure for large amounts of very small things. One ‘mole’ of any sort of atom = 6.02214076 × 1023 of them. And if you wanted one mole of electrons, you would need 6.02214076 × 1023 electrons. That very large number is called Avogadro’s Number or Avogadro’s Constant. We can also talk about the weight of a mole, which is determined by the Atomic Numbers of the atoms in it. Carbon has an Atomic Mass of 12. Therefore, one mole of Carbon has 6.02214076 × 1023 atoms and a mass of 12 grams. On October 23, Chemistry teachers often observe Mole Day with their students, to reinforce the concept of moles and molarity. If you are wondering “Why October 23?”, it is because of the last numbers in Avogadro’s Number: 10. 23.

I’m certainly not going to calculate the atomic mass or the molarity of the following foods, but I have calculated the nutritional value for you. Happy Mole Day.

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 not notice 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 mixture**++++ 2 oz applesauce++++Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]++++Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

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 mixture. 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 Filling: makes 1.5 cups  –½ cup no-cheese Bechamel Sauce —-1 cup ham in ¼ ” dice —-1 cup [5 oz by weight] cooked spinach, fresh or frozen —-½ cup chopped celery—- ¼ cup chopped onion—- celery salt + dill + garlic powder + basil– Be sure to squeeze the cooked 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 celery and onion until onions are transluscent, adding more spinach liquid as needed. Add remaining ingredients and cook on low heat until warmed through.

Chicken Stirfry: 268 calories… 7 g fat… 6.5 g fiber… 28 g protein… 21 g carbs… 113 mg Calcium…  PB GF From the official FastDiet.com website! You just know it has to be a keeper.

++4 oz raw chicken breast ++++ 1.5 Tbsp lemon juice ++++ 2 tsp soy sauce ++++ 1 tsp olive oil ++++ 1 tsp fresh ginger, minced ++++ 1 clove garlic, crushed ++++ 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, then add the chicken and marinade. Stir-fry 1-2 minutes more to cook the chicken through.

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

1 two-oz egg = US largeFelafel patties
scrapple: sausage of pork and cornmealpineapple/cantaloupe
apple or applesauceGreek yogurt
fresh mint leaves
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

potato + carrot + mustard1.5 eggs = 3 ounces
onion + egg whiteuncured bacon + chèvre
nutmeg + Rye bread + milkchives + potatoes
3% fat ground turkey side salad with blueberries 
Sparkling waterSparkling water

Keeping Time

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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: a simple way to lose weight and be healthier. Join me in the Fasting Lifestyle.

How do humans mark time? From the Stone Age to the Iron Age, it was by the sun, and where it is in the sky. Non-human animals are similar, in that they are active either all day or all night, their lives regulated by the hours of the sun. The idea of dividing the daylight time into segments brought us the shadow clock in Egypt, around 3500 BCE. The round sundial was invented circa 280 BCE by Aristarchus of Samos, a Greek astronomer and mathematician. The first clock that we would recognize, a mechanical clock, the Astronomical Orloj of Prague. It was originally designed by Mikuláš of Kadaň, a mechanic, and Jan Šindel, a mathematician/astronomer. They made a clock face to tell the hour, and an astronomical dial which showed the Earth’s position relative to the sun, moon, and planets. The first mention of the clock in print was on September 9, 1410. Soon, other cities wanted a mechanical clock on their town hall, and how people interacted with time changed forever. No longer did a man do ‘a day’s work’, for a day in Winter was shorter than a day in Summer. Now the employer could stipulate how many hours would be in that day — year in and year out. People’s lives were regulated by a machine that rang out the hours. The relationship of ‘first-world’ humans to the sun was shattered. The Orloj of Prague is a mechanical wonder, and has been enhanced over the years. Such an ancient mechanism has broken often. The first major repair was in 1552. In the first half of the 1600s, four wooden statues were added around the clock. In the 1700s, mechanical apostles were integrated into the design, making quite a show. The golden rooster first crowed in the 1800s. Today, this historic clock is a major tourist attraction in the old town of Prague, and our dependance on clocks is stronger than ever,

Our meals for the day are easy to prepare, so they will save you time!

Watermelon Breakfast Bowl: 200 calories… 6 g fat…5 g fiber… 6 g protein… 30 g carbs… 60.5 mg Calcium… PB Having some ripe watermelon on hand, I decided to turn a recipe for panzanella into a breakfast. I substituted farro [TIP: I always cook more farro than I need, and freeze the remainder in small portions to pull out as needed.] instead of bread for its hearty wholesomeness. It was a hit! I prepared it the night before and put it in the ‘frige. Next morning, with the feta on top, it was a cool, satisfying start to the day. HINT: this preparation serves two [2].

½ tsp fresh thyme leaves——-pinch red-pepper flakes——pinch ground black pepper—-2 T white wine vinegar—–1 T olive oilWhisk these together or put in a jar, cover and shake vigorously. Makes 3 T dressing 1 Tbsp: 39 calories.. 4.4 g fat… 0.5 mg Calcium 
2/3 cup farro, cooked [<60 g dry farro]—-½ tsp olive oil—-½ tsp fresh thyme leaves—pinch fine sea saltCook per package directions. Combine with oil, thyme, salt, and stir well.
1 cup watermelon in 1” cubes—-½ cup heirloom or ripe tomatoes—-½ cup seedless cucumberCut tomatoes in 1” cubes. Cut cuke in ½” cubess. In a big serving bowl, combine let sit. Drain off any excess liquid. 
Cooked, seasoned farroAdd these to bowl.
½ Tbsp dressingAdd dressing, salt and pepper. STOP HERE, CHILL
2 T. crumbled feta—–2 fresh basil leaves, tornDivide between individual bowls.Sprinkle with feta, garnish with basil leaves 

Lamb Kabobs: 227 calories… 6 g fat… 5 g fiber… 22 g protein… 31.4 g Carbs… 41 mg Calcium…  PB GF  This is so easy and so perfect for summer.

++3 oz lamb leg in cubes ++++ 1 Tbsp tomato juice OR water ++++ granulated garlic + crumbled rosemary ++++ 1.5 oz red bell pepper, in 1½” chunks ++++ 1.5 oz zucchini, sliced ¾” thick, then cut in quarters ++++ 1 oz red onion, cut in chunks ++++ ¾ cup Corn-Tomato Salsa*** 

Combine the tomato juice, garlic, and rosemary with the lamb. Stir to coat and set aside to marinate for 30-60 minutes. Prepare the vegetables and Corn Salsa while the meat sits. Impale the vegetables and lamb chunks on skewers, then sprinkle with salt and pepper. Heat a grill pan [indoors] or an outdoor grill and cook the kabobs on all sides. The meat will brown and the vegetables will begin to char a bit. Plate with the salsa for a very colorful meal.

***Corn-Tomato Salsa  1.5 cups ++1 cup corn kernels ++ 1 cup diced tomato ++ 2 Tbsp minced red bell pepper ++ 2 Tbsp diced red onion ++ 2 Tbsp cider vinegar ++ 1/8 tsp dry mustard ++ 1/8 tsp turmeric ++ ¼ tsp sugar ++ 2 dashes ground cumin 

Cheese Riot

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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: a simple way to lose weight and be healthier. Join me in the Fasting Lifestyle.

Food riots were not uncommon. This one was about grain.

In Nottingham, England, a Goose Fair has been held for centuries on October 2nd. The time to bring geese to market has been associated with Saint Michael’s Day in late September, hence the timing of the fair. Geese would have been raised and fattened in the surrounding countryside, then walked as far as 50 miles to the city of Nottingham. The fair turned into a celebration of all agricultural products, not just geese, and was well attended due to the many items on sale. In 1766, the cows must have had a bad year, because the price of cheese was elevated. Not only the cows, but farmers all over England and Ireland had bad crops. Food was hard to find, and prices soared. Because food was expensive, there was a lot of cheese for sale at the Goose Fair that year. There were rumors that merchants from Lincoln would arrive to buy the cheese for themselves, which made people anxious, and fair-goers were already angered by the prices of the cheese. It came in very large wheels, and each might cost $235, in today’s money. When the Lincoln men showed up, they were accosted by local lads, and push came to shove. The lads were jailed for disturbing the peace, and then the crowd got really riled up. They stormed the jail [gaol], demanding the release of these local ‘heroes’. The crowd became more unruly still — they began taking cheeses from market stalls and shops, and rolling them away down the street. When the mayor came out to read the riot act, he was knocked down by a cheese. Stores and warehouses were looted, fires were started, and the army was called in. Unfortunately, one man was killed and several others were shot by soldiers before the unrest was quieted a few days later. The Cheese Riot was over, but not forgotten.

Cheese is a wonderful food, full of protein and Calcium, low in carbohydrates. Naturally, our food choices feature cheese at breakfast and at dinner.

Cottage Cheese & Fruit: 164 calories… 3.5 g fat… 5 g fiber… 10 g protein… 26 g carbs… 61 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage.  PB GF This is from the Fast Diet book. You can see some other good recipes there, too. I added the pecans to this for deeper flavor and more protein. A lovely breakfast!

++ 4 oz pear slices [of which Comice is the best] ++++ 1/3 cup 2%-fat cottage cheese ++++ ¼ c. blueberries ++++ ½ Tbsp pecans, finely chopped ++++ 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] ++

Section the pear into slices and remove the cores. Do not bother to peel the pears. Fan the segments on a plate in a circle. Place the cottage cheese in the center, sprinkle with the berries and nuts. Pour the optional beverages of choice. Good stuff!

Palatschinken with Spinach-Cheese: 296 calories… 13 g fat… 4 g fiber…18 g protein… 28 g carbs… 402 mg Calcium…  PB GF – if using GF flour  This Austrian crepe is as versital as the French version – fill it with something savory for dinner, or something sweet for breakfast on a Slow Day. The recipe is from Sydney Oland @ seriouseats.com

10 crepes8” nonstick skillet
2 cups 1%-fat milk…………2 two-oz eggsBeat in medium bowl with wooden spoon until combined. 
1 c white whole wheat flour……..Pinch saltBeat into egg-milk until mixed into a thick batter.
½ tsp butterMelt in skillet over medium-high, wipe out with paper towel. Save towel.
3-4 Tbsp batterAdd batter, swirl pan to distribute. Once golden, ~1-2 mins, flip + brown other side. Remove to plate.
½ tsp butterMelt, wipe out with paper towel. Cook the next crepe.
Cook remaining batter, wiping the pan in between with butter-infused towel. 

For the meal: ++ 2 palatshinken ++++ ½ cup spinach-cheese filling* ++++ 2 oz tomatoes: whole or sliced ++

Put 4 Tbsp filling on each palatschinken, arranging it into a log-shape running from side to side. Roll up and plate with tomatoes.

*Spinach-Cheese Filling:  ½ cup = 136 calories… 8 g fat…1 g fiber… 11 g protein… 5.3 g carbs… 303 mg Calcium…  PB GF This versitle filling is from Pilar Hernandez @ chileanfoodandgarden.com. It is great as a filling in Palatshiken or crepes, or mixed with eggs and baked as mini-quiches.

makes 4 cups, serves 8makes 2 cups, serves 4medium saucepan
For fresh spinach: 425g fresh spinachFor fresh spinach: 212 g fresh spinachPut spinach in boiling salted water over high heat. Return to boil, cook 4 mins.  Take off heat and drain through sieve.
If using frozen spinach:450+ g bag spinachIf using frozen spinach: 225+ g bag spinachThaw spinach in a sieve over a bowl to remove liquid. Weigh out 425 g.
Strain and press spinach to remove as much water as possible. Chop small.
425 g whole milk ricotta……1 c. grated cheese (Havarti, Swiss)…….nutmeg, salt + pepper225 g part skim ricotta…½ c. grated cheese (Havarti, Swiss)…..nutmeg, salt + pepperMix all cheeses in a large bowl. Add spinach, stir thoroughly, add seasonings.

The “Beagle” Has Landed

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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: a simple way to lose weight and be healthier. Join me in the Fasting Lifestyle.

After a long voyage from England, followed by the perilous journey around Cape Horn, the HMS Beagle landed in the Galapagos Islands on September 15, 1835. The ship had been sent out by the British Admiralty to perform a hydrographic survey of the ocean around South America. On board was an extra crew member, the recent university graduate, Charles Darwin. He had been invited by the captain to be his ‘science officer’, to collect plant and animal specimens to take back to England. Darwin, an enthusiastic naturalist, accepted with pleasure. The young man had been considering a vocation in the clergy, but his eyes opened to new ideas while on the voyage. He found fossils of extinct beasts. He saw the sea floor lifted up to dry land by an earthquake. And on the Galapagos, he found birds similar to those on the mainland, but which had changed over time to fit their environment. Darwin collected thousands of samples, and created volumes of notes. By the time the Beagle arrived in the Galapagos, the trip had lasted five years. On the voyage home, Darwin compiled his notes and began to doubt the scientific doctrine of the time: that no life form ever went extinct; that the Earth had been formed 4000 years before in one event and hadn’t changed since; that nature was immutable and that species never changed. Darwin went on to write his explosive book The Origin of Species, and science hasn’t been the same since. Just as the landing of the Eagle on the moon in July, 1969, opened the door to new scientific discoveries and further expeditions, the landing of the Beagle in the Galapagos lit the spark that began a revolution in scientific thought.

The breakfast represents Darwin’s ideas at the start of the voyage: conventional, very English, conservative. The dinner, innovative and modern, is a metaphor for Darwin’s ideas at the end of his analysis of his findings.

FarmWife Mushroom Casserole: 127 calories… 2 g fat… 2 g fiber… 7 g protein… 33.5 g carbs… 83.6 mg Calcium… NB: Food values given are for the plated foods only, and do not include the optional beverage. – PB– Having read of this in The Fellowship of the Ring, I searched and searched until I found an approximation: this recipe in Theodora FitzGibbon’s A Taste of England.

++ ½ oz [one strip] American/streaky bacon ++++ ¾ cup assorted mushrooms, chopped ++++ 3 Tbsp chicken stock ++++ ¾ tsp white whole wheat flour ++++ 1 Tsp Worcestershire Sauce ++++ salt & pepper ++++ ½ Arnold Multi-grain Sandwich Thin ++++ ½ oz pear ++++  Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]++

In a small pan, cook the bacon partially. Remove from the pan, blot off the fat, and cut in strips. Pour off the bacon fat but return 1 tsp to the pan. Saute the mushrooms in the fat and remove them. Pour the chicken stock and Worcestershire into the pan and sprinkle in the flour while whisking to prevent lumps as it thickens. Add pepper. Put the bacon and mushrooms into the sauce and cook over low heat, until warmed through. Pour into an oiled oven-proof dish and bake at 425 F for 15 minutes. Warm or lightly toast the Sandwich Thin. Place the bread on top of the mushroom pudding prior to serving.  NB: you can serve it out of the baking dish or turn it out on the bread on a plate. Enjoy with the pear and have a hearty day, even if you are not escaping from Black Riders.

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

++ 1 two-oz egg, hard-boiled ++++ 2.5 oz avocado [this was half an avocado], sliced in 4 pieces ++++ 3.3 oz pink grapfruit sections [you need 4 sections] ++++ 1.75 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. 

Galveston Hurricane

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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: a simple way to lose weight and be healthier. Join me in the Fasting Lifestyle. 

The city of Galveston, Texas is located at the northern end of a chain of barrier islands on the coast of the Gulf of Mexico. It was settled after the Texas Revolution in 1836, and became the premier port city of the state. It proudly welcomed thousands of immigrants and in 1880, Galveston was Texas’ largest city. The city was vibrant with its electric lights, opera house, state medical center, Coast Guard station, and fine architecture. For 64 years, the residents lived smugly in the assumption that no hurricane would ever strike that far West in the Gulf. Isaac Cline was the head of the local station of the young National Weather Service. On the morning of September 8, Cline noted that sea water was rising along the coast as the air pressure went down. This is what today we call ‘storm surge’: low air pressure causing the sea level to swell up, thus inundating the land. Knowing, therefore, that a storm was coming, he rode along the waterfront on his horse, telling people to head to higher ground or to stronger buildings. In truth, there was no ‘higher ground’ since the maximum elevation of Galveston Island was nine feet above sea level, and few heeded his warning. All day long the sea and the winds rose, flooding the coastal buildings. By that night, 120-mile-per-hour winds drove ocean waves onto the island. Rows of houses parallel to the shore went down like dominoes, damaging the rows of houses behind them. Eventually, the entire island and its proud city were under water. When the next day dawned, the destruction was incomprehensible. More than half of the city’s dwellings were destroyed, 8000-10000 people were dead. Clean-up began, as bodies were recovered from their splintered houses. There were so many dead that city officials put them on barges and had them towed out into the Gulf to be “buried at sea”. However, the next high tide brought the gruesome cargo back and piled the bodies high on the shore. The Galveston Hurricane of 1900 remains the greatest hurricane disaster in the USA of all time. Isaac Cline, whose wife was among the dead, then lobbied the National Weather Service to coordinate weather data to predict storm tracks and provide warning to people in the path of potential disaster. This is why you will hear weather alerts on your phone, TV, or radio before a strong storm or tornado comes your way. Thank goodness for a well-staffed and well-funded National Weather Service! An engrossing book about the event is Isaac’s Storm, by Erik Larson, which I recommend to your attention.

Fresh fruits and lots of seafood — you must be in Galvaston!

Citrus Breakfast: 149 calories… 1.5 g fat… 1.5 g fiber… 15.5 g protein… 19 g carbs… 118 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF Is this the breakfast you imagine when you think ‘go on a diet’? Does it look like starvation rations? Banish those thoughts! Delicious, nutritious, and filling because of the protein, this is a great breakfast for anyone, anyday. And it has tons of Vitamin C and A and D.

++ ½ cup 2%-fat cottage cheese ++++ 2 Tbsp fat-free plain or fat-free Vanilla yogurt++++  1 clementine, peeled and sectioned ++++ 2 Tbsp black currants -OR- blueberries ++++ Optional:  5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++++  Optional:blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++ 

Combine all the dairy and scoop it onto the plate. Pour fruit on top. If you plan for a busy morning, combine everything the night before and refrigerate it. Great for a grab-and-go meal. It is a vitamin-blast.

Fish Tacos: 266 calories… 2.6 g fat… 3.6 g fiber… 23 g protein… 37 g carbs… 118 mg Calcium…  PB The food truck staple is now available for a Fast Day. Add more spices to suit your taste.

++ two 6” corn tortillas ++++ 3 oz cooked fish HINT: next time you grill or broil fish, cook an extra 3 oz for this recipe. Wrap it and label and store in freezer until needed. ++++  ½ cup tomato, cubed ++++ ½ cup cabbage, chopped ++++ 1 oz red onion, sliced ++++ 1 Tbsp lime juice or salsa verde ++++ pinch chili powder + pinch cumin ++++ 1½ Tbsp plain yogurt ++

Combine the cabbage, tomato, and onion in a bowl with the lime juice and spices. Heat a large griddle or cast iron pan and put the tortillas in it until they are warm, pliable, and beginning to brown. Remove to your plate. Spread the tortillas with the yogurt. Divide the fish between the tortillas and add a splash of lime juice or salsa verde. Top with the vegetable slaw. If there is too much slaw to fit into the tortillas, serve it on the side. What a simple summer dish!