Les Bourgeois de Calais

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 tips4diet2020 and easyeverydayketo and angelketo and BHS and emraldlifestyle who are now Following.

The story of the Burghers of Calais is a dramatic one and never was it told so touchingly or with so much feeling as in the full-life bronze installation by Auguste Rodin. During the 100-Years War, the English warred all over the French country-side, trying to take land or win back lands that had once been theirs, whether by marriage or acquisition. In 1347, the English King Edward III, following his success at Crecy, laid siege to Calais. After nine months, the town fathers signaled that they would yield. As told by the French chronicolers Le Bel and Froissart, that wasn’t enough for the King: the town had to send out 6 citizens to be sacrificed for the rest of the townspeople. The ruling council, ‘Les Bourgeois’ [or Burghers], volunteered to go. Out they walked, barefooted and dressed in sack-cloth with nooses around their necks, ready for the hangman. They carried the keys to the city to hand over before they died. On January 28, 1885, the City of Calais engaged Auguste Rodin to create a monument to the bravery of the Burghers. They wanted a single triumphal statue to put on a pedestal. Rodin envisioned six life-sized figures at ground level, so the viewer could ‘be there’ with the councilmen and feel their emotions. Such emotions! The youngest one looks back, to see his family one more time. The leader grimly stands in the center, resignation etched in his face. The others step forward with mixed emotions and anguished gestures. Calais didn’t like it, but it has become one of the best-loved of all of Rodin’s works. It was a thrill to see it in the garden of the Rodin Museum at the Hotel Biron, Paris. It can also be experienced in 12 cities around the world.. PS: Edward’s wife, Queen Phillipa, lobbied for the Burghers to be spared, and they were. Perhaps she also influenced how the story was told.

Calais is in Northern France, on the English Channel. Being cooled by the ocean water, plants in the Chenopodiaceae Family grow well there, and enter the cuisine. Swiss Chard is one such plant, which stars in the breakfast. And for dinner, how can I resist the play on words? Burgers, of course!

Swiss Chard Fritatta: 154 calories 8.4 g fat 1 g fiber 12 g protein 5.7 g carbs [5 g Complex] 58 mg Calcium  NB: Food values shown are for the Fritatta and fruit only, and do not include the optional beveragesPB GF Susan Herrmann Loomis is a cookbook author whom I trust, so when I saw this, I had to try it. She serves it as an appetizer or main-meal, but by reducing the recipe, it makes a great breakfast.

1 ½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.  1 oz Swiss or rainbow chard, coarsely chopped or sliced; stems removed  several sprinkles of garlic powder 1 Tbsp grated Parmesan cheese pinch salt + pinch paprika 2 oz strawberries   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

In a saucepan, simmer the chard in water and add some pinches of garlic powder. Cook, uncovered, about 15 minutes until the leaves are limp and the water has cooked away. [keep a good eye on it so it doesn’t stick or burn]  HINT: I did this the night before. Find a small [8” diameter] heat-proof skillet which can be used both on top of the range and under the broiler. Spray it generously with non-stick spray and spread the cooked chard over the bottom. Whisk the eggs, then add the cheese, salt, and paprika. Whisk again and pour the eggs over the greens. Place on the stovetop over medium heat for 3-4 minutes while the eggs cook on the bottom but the top is still liquidy. Place under the broiler until set and slightly browned. Plate with the fruit. [Loomis wants you to invert it on the plate, but we preferred the puffy top to be on top] Delicious!!

Blue-Burger: 290 calories 6.7 g fat  5 g fiber 27.5 g protein 27 g carbs [10 g Complex] 100 mg Calcium The winter 2004 issue of Eating Well  magazine was the inspiration for this recipe. But this version suits our Fasting needs a little better. It is yummy.

This time, the coleslaw is made with red cabbage.

3-oz ground bison meat 4 Tbsp blueberries, fresh or frozen 1 Tbsp egg white ¾ tsp Dijon mustard + ½ tsp Worcestershire sauce pinch garlic powder + large pinch black pepper 1 Martin’s potato slider bun    ½ cup coleslaw  

Thaw the meat and break it up in a bowl. Add the blueberries and all the flavorings. Gently combine ingredients with your fingers, without squishing the berries. Shape in a patty using a 4” muffin-cutter as a mold. Try not to pack the burger too much, but it does need to hold its shape. Broil or grill 4-5 minutes per side. Serve on a toasted potato bun. And don’t forget the coleslaw.

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

1 two-oz egg1.2 two-oz eggs 
Camembert cheeseJarlsberg cheese
nutmeg + Dijon mustard3%-fat deli ham
strawberries or applesapplesauce
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

70-calorie whole grain breadraw chicken breast + chicken stock
3% fat ham from deli + Gruyere cheesethyme + fresh pineapple
side salad + 2-oz egglime + brown rice
Bechamel sauceheavy cream + cornstarch for thickening
Sparkling waterSparkling water

Burns Day

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 Dan Henry and HealthAndNutritionAdvice and nutritionalconsultants and healthylifemechanism and Jim Stanson and Cool Products Trending who are now Following.

Burns Day, January 25, is one of those celebratory days which demands that certain foods be eaten. What foods? In general, anything Scottish. In particular, haggis [Burns wrote a poem in praise of haggis]. And why is that? Because it is the birthday of Robert Burns, born 1759. From his humble early life, he became a literary star and assisted in a revival of the Scots language and culture. Snooty Englishmen who had looked down upon the Scots, read his poetry and sought after tartan designs to wear and for home decoration. Of course Queen Victoria’s love of the Scottish Highlands since 1848, helped too. But it was Burns, in 10 short years of writing about what he knew best, living large, and loving widely, who spoke to our hearts and so is remembered.

On Burns Day, it will be oat bannock at breakfast, a family favorite. For Burns Night dinner, Cock-a-Leekie Soup, which Burns would have remembered fondly from his childhood.

Bannock & Bacon:  143 calories 3.5 g fat 1 g fiber 12 g protein 14.6 g carbs [10 g Complex] 15 mg Calcium  NB: Food values given are for the main meal only, and do not include the optional beverage.  PB  For years we have enjoyed this on Slow Days, only to find that it fits for Fasting, too.

3 two-inch bannock 2 slices Hormel Canadian Bacon OR Jones brand Canadian bacon [similar to back bacon of 60-70 calories] ½ cup applesauce, unsweetened 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]

Prepare the bannock according to the recipe and bake. Warm and lightly brown the Canadian bacon. Plate the applesauce and pour the beverages. We like to dip the bannock in the applesauce. Simple and delicious.

Cock-a-leekie soup:  202 calories 4 g fat 3 g fiber 13 g protein 22 g carbs 44 mg Calcium  PB GF   This Scottish farmstead soup goes back to the middle-ages, as you can tell by the Old World, Northern Europe ingredients. The ‘cock’ refers to a rooster, which can be eaten only if stewed for soup. This delicious recipe is from Graeme Taylor.  HINT: Makes 11 one-cup servings.

Preheat the oven to 200˚c/ 400 F
2 leg quarters + 1 back = 1 #
9 oz water
Roast chicken pieces ~ 30 minutes in a heavy-bottomed pot. Pour water over chicken until it is covered. Bring to a boil and then simmer for 1 hour, in oven or on stovetop to produce stock.
1 onion, chopped = 1cup
2 leeks, sliced = 1.5 oz
2 carrots, chopped = 3 oz
12 prunes, chopped 
2 sprigs of thyme + 1 bay leaf ½ tsp salt + grindings of pepper
Add in the vegetables, prunes, herbs, salt, and a good grinding of pepper. Cook until vegetables are tender, around 20 minutes. Remove the chicken pieces, take the meat from the bones and stir meat back into soup. Remove and discard the thyme and bay leaf. Strain the soup through a collander into a bowl, saving the soup solids and the stock. 
Cool and skim the fat from the top of the stock. I ended up with 3½ cups stock. Reunite solids with the stock. Check for seasoning and let sit in the pot for 8 hours+. Portion and freeze what you don’t serve today.
Per serving, 2 Tbsp quick barley Stir barley into the pot. Simmer, covered, for 8 minutes. Serve.

Comparing Plans: Keto

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 jkimdol and Apoorva Dietician and Oliver William and yourweightlossguide who are now Following.

Ordinarily, the food you eat turns to glucose. Then your cells convert glucose into the energy your body needs to operate. If there is more glucose than the body can burn, it turns to fat. Hence, to paraphrase Mr Micawber, a calorie surplus and an energy deficit = gaining weight. During Ketogenesis, your body is tricked into burning fat for energy. The longer your body is in a Ketogenic state, the more fat your body burns. This is the principle of the Ketogenic Diet. Many of you are following that. To be a strict adherent, you eat only certain foods: no beans or whole grains or carrots and little fruit. The diet was originally developed to minimize seizures in children who are epileptic, and that worked. Then weight-conscious people said, “Hey! I want to burn the fat in my body faster, and Keto eating sounds like the way to do it.” The Keto Diet dovetails nicely with most tenants of the Fast Diet, as many of my Followers must know by now, since several of you are proponents of Keto. This chart will help you to see any differences and all of the similarities:

Is this food allowed on this diet…Keto On Fast Days
Fatty Animal protein: beef, lamb, porkSome Yes
Lean Animal protein: chicken, turkeySomeYes, preferred
Eggs Yes Yes 
Beer, wine, cocktailsNoOn Slow Days
Grains + starches: rice, wheat products, pasta, cereal No Yes, in moderation
Nuts + seedsYes Yes, in moderation
Beans, legumes: peas, kidney beans, lentils, chickpeasNo Yes 
Seafood proteinSome Yes 
Apples, melons, pears, all other fruitsNo Yes 
Berries: blueberries, strawberriesYes Yes 
Leafy green vegetables: spinach, chard, kale, lettuceYes Yes 
Cheese SomeSome 
Vegetable oils: olive, canolaYes, lots Yes, in moderation
Animal fat: butterYes, lots Yes, in moderation
Root vegetables: potatoes, beets, sweet potatoes, carrots, parsnipsNo Yes 
Other vegetables: onions, tomatoes, peppersYes Yes 
Higher fatYes No 
Protein — 81 g per day for person weighing 150#/68kglimited Yes. lots 
Higher fiberNo Yes
Daily Carb intake20 gKeep it low
Complex carbohydrates: whole grainsNoYes
Simple carbs: cookies, pastries, cakeNoNot on Fast Day
16:8 intermittant fasting recommendedYesYes 
Number of days per week to follow the regimen 7 of 72 of 7
Do calories matter?No Yes, only 600 on Fast Days
sources: https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet and https://www.healthline.com/nutrition/ketogenic-diet-101#foods-to-eat

What shall we eat today that is in line with the Standard Keto Diet? Avocado-Egg Toast and a Beef Stirfry — without the rice or noodles. These meals are not pure Keto, since that would involve much more fat. However, these meals are prepared with Keto-approved ingredients as well as meeting the Fast Day calorie limits. If you are considering weight loss, think about which diet plan is for you.

Avocado-Egg Toast:  176 calories 10 g fat 4.5 g fiber 10 g protein 15.6 g carbs [~10 g Complex] 5 mg Calcium  NB: The food values shown are for the toast, egg, avocado, and the fruit, not for the optional beveragePG GF– if using GF bread  Avocado Toast has been all the rage in celebrity diets, so we decided to try it. Very nice with the egg on top and a wholesome bread underneath.

1 two-oz egg 0.8 oz avocado 1 slice 70-calorie bread [Fasters would have this be whole-grain, hearty bread]   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  

Lightly toast the bread while you fry or poach the egg. Spread the avocado over the bread and top with the egg. Pour the beverage and you are all set for a Keto day.

Beef Stir-fry: 245 calories 8 g fat 3 g fiber 17 g protein 21 g carbs 74 mg Calcium  PB GF From Eating Well comes this simple stir-fry that is good tasting and good for you.  TIP: for one serving, cook in a saute pan since a wok would be too large for the contents.

2 oz beef [mine was leftover from dinner]   ¼ cup chicken stock ¾ tsp fresh ginger, minced or grated ¾ tsp cornstarch 1 clove garlic ¼ tsp ground coriander small pinch red pepper flakes ½-1 tsp sesame oil ¼ medium onion [1.5 oz], sliced ½ cup broccoli florets ¼ cup red pepper in bite-sized strips 1 tsp sesame seeds optional: 1/4 cup cooked brown rice, adds 54 calories

Slice beef on the diagonal into bite-sized pieces. Stir together the stock, ginger, cornstarch, garlic, coriander, and red pepper flakes. Heat the oil until shimmering then stir-fry the vegetables for 3 minutes. Add the meat and if it is raw, stirfry for another minute. Stir the sauce well and add to the pan. If meat is cooked, add it now. Cook until bubbly and thick and meat is heated. Plate the stir-fry, with or without the optional rice, then sprinkle with the sesame seeds.

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

1 two-oz egg1.5 two-oz eggs 
bannockSwiss or Rainbow chard + Paprika
applesauce, unsweetenedgarlic powder + Parmesan cheese
‘Canadian bacon’ or back baconstrawberries
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

chicken leg quarters + leeks4-oz bison burger + catsup
onion + carrotscoleslaw or other vegetable
prunes + thyme + bay leaf90-calorie slider bun
quick-cooking barleymushrooms
Sparkling waterSparkling water

Under the Influence: Italy

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to Dominus O. Markham and bloghealth1 and Youth and Healthy and Scot Henry who are now Following.

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

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

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

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

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

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

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

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

Slow Days: DIY Sauerkraut

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 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.

I like sauerkraut. My mother served it, redolent with caraway seeds and topped with pork. Dear Husband used to dislike it — but he has since come around. How delighted I was to find out how easy it is to prepare one’s own pickled cabbage: from huge batches to one jar at a time. The method is from James Beard‘s American Cookery, page 500. For each quart jar, you need enough sliced cabbage to fill it and 1 Tablespoon of kosher salt.

Lightly pack the cabbage into the jar, add the salt, and pour in lukewarm water up to within a 1/2 inch of the top of the jar. You want to keep the cabbage submerged in the water so it doesn’t turn brown. I floated a small, upturned lid on the jar contents and then weighted it with one of those tiny jam jars. That worked. Then you put the jar in a not-too-cold place — mine was in the coolest corner of the kitchen, but the unheated basement would have been OK too. Check the jar every day or so — you are looking for bubbles to form amid the cabbage. It could be that you don’t see them until you jiggle the jar and then they emerge and race to the top. Depending on the temperature, this can take 5-10 days.

In the jar, with water and salt, weighted down.
After several days, it has fermented.

If using it within a week, put a lid on it and keep it in the refrigerator. If you are a canner, you may process it in a hot-water bath in the same jar in which it fermented. Process for 20 minutes in boiling water to cover. When cool, store on the shelf to use for all sorts of good meals. Once the jar is opened, left-over ‘kraut can be kept in the refrigerator for weeks.

Our’s is braised in stock [the Alsacians will add white wine, the Germans will add beer] with sliced onions and caraway seed, then baked with chunks of sausage. Served with mashed potatoes, as my mother did, along with some rye bread. A feast! For a Fast Day, you could use the sauerkraut to prepare dinners such as: Sauerkraut & Sausage, or Baltic Bake. Or at breakfast in Reuben Matzo Egg.

Berthe Morisot

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 adrianus67 and Ketoonbay and dvepublishing and Home Fat Loss Workout who are now Following.

Berthe Morisot was a woman who followed her dream. Born into a wealthy French family in 1841, she was expected to be the decorative wife, the doting mother, and the charming society hostess. But Berthe liked painting. Her parents made it possible for her to have good instruction and when the art professor said that the child had the talent of a professional, then her course was set. She became friends with Edouard Manet and his group: Renoir, Degas, Monet. The names are famous now, but in the 1860s these nobodies wanted to paint what they saw: everyday people doing everyday things, all lit by natural light. The loose brush-strokes and spontaneous look of their work became scornfully known as a mere ‘impression’ of how things looked. Berthe was the only woman in the movement. She was accepted by the men, her work was displayed and her work was purchased. Morisot married Manet’s brother, who supported her career. Berthe was a bit shy about her work: she would hide it away when guests arrived and did not discuss her life as an artist. Her dream was to be an artist — and her luminous paintings live on to show her talent.

Berthe specialized in paintings of women and children. They look natural and happy. So our breakfast will be cheerful and laughing. The dinner is very French: a little meat and vegetables wrapped in a galette. Women and children would enjoy it.

Laughing Herb Omelette:  155 calories 7.6 g fat 1.4 g fiber 11 g protein 9 g carbs [8 g Complex] 82.4 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  I’m a big fan of Vache Qui Rit , any day of the week. But as a low-calorie ingredient, it is super!

1½ 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 section Vache Qui Rit [Laughing Cow] cheese   1½ Tbsp or more fresh herbs 2 oz applesauce or fresh apple  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 and herbs together. Take the cheese from the ‘fridge [HINT: keep it cold so that it will slice better] and slice it into as many thin slices as you can. Spritz a hot non-stick or cast iron pan with cooking oil and pour in the eggs/herbs. When the bottom begins to set, lay the cheese slices over half the surface of the eggs. Cook to your degree of doneness, fold and plate. Slice apple, shake up the smoothie, pour your hot beverage and laugh along with the cow.

Beef & Asparagus Crepes:  302 calories 9 g fat 4.7 g fiber 19 g protein 31.5 g carbs 56 mg Calcium  PB  This is quick and easy – use with left-over galettes, meat, vegetables.

2 galettes    2 oz lean beef, raw or cooked 2 oz bell pepper, preferably red or orange 3 oz asparagus 2 tsp oyster sauce + 3 Tbsp chicken stock + 3 Tbsp water 2 tsp cornstarch + 3 Tbsp water

Slice the beef and pepper into thin strips. Cut the asparagus into 1” pieces. Spray a saute pan with non-stick spray and heat over medium. Add the beef and vegetables. Stir and cook for 2 minutes, adding a little water to prevent sticking. Turn down the heat. Add the oyster sauce, stock, and 3 Tbsp water. Cover the pan and cook 2 minutes more. Cook longer if vegetables are still uncooked. Stir the cornstarch into 3 Tbsp water, then stir into the pan of hot ingredients. Cook and stir until thicker. Warm the galettes and spoon the filling over them. Fold and serve.

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

1 two-oz egg1 two-oz egg 
puttanesca sauceavocado
parmesan cheese70-calorie bread
peaches in their juice
Optional smoothie
optional hot beverageoptional hot beverage

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

mediterranean vegetables sirloin beef + asparagus
cod or tilapia + olive oilred bell pepper + oyster sauce
polenta + Parmesan cheesesoy sauce + chicken stock + cornstarch
mushroomsonion + garlic
Sparkling waterSparkling water

Islets of Langerhans

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, a second day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to henash01 and zeefur and DonnyFood and getbetterhealthforlife.com who are now Following.

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

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

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

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

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

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

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

Arctic Circle

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 raffaelewebagency and expertcleaneating and healthy dietips and fitnessdomicile who are now Following.

The Arctic Circle is one of those imaginary lines that geographers draw on the map. It is not arbitrary, however. Located at 66 degrees south of the North Pole, it designates an area based on a peculiar phenomenon. At Qikiqtarjuaq, Nunavut, Canada on January 1, then sun comes up for 1 hour and 24 minutes. Further north, the sun does not rise at all. In June, the process is reversed. The Arctic Ocean is, of course, located within the Arctic Circle. You may have seen articles and other reports about the rising temperatures in the Arctic. True, this has happened before, but not within human recorded memory, thus we do not know the full implications of an ice-free Arctic. Of course the humans and other animals that live there will feel the affects. Some research says that the weather will be changed 1000s of miles away. Some say that ocean currents will change, affecting ocean travel routes. Some say these conditions might usher in a new Ice Age. Time will tell.

Canada and Sweden are two countries who’s lands lie within the Arctic Circle. Canada is a BIG country, spanning many latitude lines. The breakfast comes from the milder climes of that nation, our dear Maritime Provinces. But the salt cod is a constant throughout coastal Canada. The dinner unites two recipes from the “Sweden” chapter of the NYT International Cookbook to represent that country.

Maritime ScrOmelette:  302 calories 9 g fat 3 g fiber 20 g protein 34 g carbs [28 g Complex Carbs] 245 mg Calcium   NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beveragesPB GF  Between the salt cod and the potatoes, this breakfast is a taste of the Canadian Maritimes. And then you add the cheddar to kick it into high gear.

1 ½ 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 salt cod 1 Tbsp mashed potato OR 1.5 tsp instant potato flakes + 1 Tbsp water 1/8 oz Cheddar cheese ½ tsp savory 1 oz melon  or 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]

The night before, put the salt cod in a bowl of water for 30-45 minutes. Drain and cut the fish into small pieces. [Combine the potato flakes with 1 Tbsp water and let sit to reconstitute.] In the morning, stir the cod, potatoes, and Cheddar together. Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs and pour into the pan. As the eggs start to cook, scramble in the cod mixture along with savory, salt, and pepper Cook as long as you like. Prepare the beverages and plate the fruit. 

T

one 4-oz lamb patty, available at markets or make your own using 90% lean lamb 1 cups sliced cucumber 1.5 tsp sugar 1 oz white wine vinegar ½ tsp cold water salt + freshly ground pepper + ¼ tsp dill

Combine the sugar, vinegar, water, salt, and pepper in a 3-cup container. Slice the cucumbers, spread them out on towels and pat dry. Stir the cukes into the liquid, wetting all the slices. Chill for at least one hour. Cook the lamb patty by grilling or baking or pan-frying in a non-stick pan. Season to taste. Plate the lamb with the cucumber salad for the simplest of meals.

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

1 two-oz egg1.5 two-oz eggs 
leek + dill weedapple
lemon juice + salmonfresh herbs
plain non-fat yogurtVache qui Rit cheese
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

vegetable oil + 2 onions + garlic2 crepe/galette + oyster sauce
fresh ginger + Thai red curry pastebeef: raw or cooked + red bell pepper
shrimp + butternut squash + baby spinachchicken stock
lime + lite unsweetened coconut milkasparagus + cornstarch
Sparkling waterSparkling water

Saint Genevieve

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 mycojohnhealthblog and Intermittant Fasting Formula and Healthopolitan and Faiz who are now Following.

Saint Genevieve is the patron saint of Paris. She was born in Nanterre, France in 422, during the Roman rule. She was very religious from childhood and always said that she wanted to live a spiritual life devoted to prayer. After her parents died, she moved to Paris and became a nun. So far, this is fairly standard. But the Huns, testing the weakness of the Roman Empire, invaded in 451 and marched toward Paris. The terrified populous wanted to run into the countryside, but Genevieve told them they would be safe inside the walls if they prayed and fasted. There are paintings of Genevieve standing in front of the walls of Paris telling Attila to go away. Whether that happened or not, Paris was not attacked. Thirty years later, the Franks invaded and laid siege to the city. Famine was imminent. One night, Genevieve and 11 boatmen ran the blockade and visited the towns along the river. The next night, Genevieve returned with boatloads of bread/grain and food to tide everyone over. Childeric, the Frankish leader, was impressed by Genevieve’s bravery and at her request, freed the prisoners he had taken. For having saved Paris twice, Genevieve, protector of the city, deserves to be its Patron Saint.

The name Genevieve is not heard much these days in English-speaking countries. In later centuries, it turned to Guinevier and to Jennifer. Our friends’ daughter-in-law Jenny has died. She was an intelligent, charming, beautiful young woman; a loving mother and wife. I hope St Genevieve has given Jenny a warm welcome.

Bread is always part of the story of St Genevieve. Breakfast features bread, mixed with other good things. Genevieve was a serious faster: she supposedly ate only on Sundays and Thursdays, and only on beans and barley bread. At age 50, she was persuaded to add some fish to her diet. The dinner made with salt cod would have been acceptable to her.

Breton/Norman Bread Pudding: 204 calories 8 g fat 1.5 g fiber 11.6 g protein 14 g carbs [6 g Complex] 124 mg Calcium This dish was invented to clear out the fridge when leaving a rental cottage in Brittany. We repeated it when departing Normandy. It works well anywhere, even at home.

¾ fluid oz milk ½ slice whole-grain bread 1 egg 1 oz cooked fish OR ¾ oz cooked chicken 1 oz tomato ¼ oz cheese 2 oz strawberries   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water 

Cube or dice the bread and tomato. Flake the fish and grate the cheese. Stir together everything, except the strawberries. The mixture should be moist throughout, but not soupy. Heat a saute pan and spray with non-stick cooking spray. Turn the bread pudding into the pan. Pat and nudge it into a large, flat patty. Cook until brown on one side, then turn it over. [Alternatively, bake it in an oven-proof dish for 18 minutes.] When done, it should be set and cooked all the way through and browned on both sides. Plate with the berries.

Brandade Plate:  266 calories 3 g fat 5.8 g fiber 39 g protein 21 g carbs [12 g Complex] 139 mg Calcium PB GF — if using GF crackers We find this meal to be very easy to plate, very easy on the eye, and very filling. HINT: Having the Brandade made ahead of time and in the refrigerator makes life so easy.

Presented here is a meal for TWO people.

½ cup codfish brandade 4 oz fresh tomatoes [no larger than 2” in diameter, but not ‘cherry or grape’ tomatoes] 2 Finn Crisp sourdough rye thins ½ oz baby spinach leaves, cut as chiffonade

Slice the tomatoes so you can get as many slices as you can. Arrange them on a plate. Using a scoop or spoon, place equal amounts of the brandade on each tomato slice. Sprinkle the chiffonade spinach over and around. Place the crackers alongside.

Henri Matisse

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 Your 2.0 Life, gerald kasanda, supersizegenius, and drjura who are now Following.

Henri Matisse was supposed to be a lawyer. After training and receiving certification, he began to dabble in painting while recovering from appendicitis. It was a revelation. Since then, Matisse’s art has been a revelation to many people. Matisse had a unique color sense and a new way of presenting what we see every day. He would apply flat, unmodulated, unshaded colors on a flat canvas and voila! — depth and form would emerge, tricking the eye into seeing 3-dimensionally. How was he categorized as an artist? At first, he was influenced by Edouard Manet, an early Impressionist. Then he fell in with Picasso, who developed into a Cubist. Through that interaction, Matisse’s work with color marked him as a Fauvist. But Matisse is all of them and none of them. His work is unique. None more so than the Chapel of the Rosary in Vence, France — now called the ‘Matisse Chapel.’ There light and color and artless line drawings combine into a chapel of light, charm, and emotion: a culmination of a life’s exploration of art.

Matisse was born in Northern France on December 31, 1869. His northern origins are reflected in our breakfast. The dinner of vegetables and rice, typical of Southern France where Matisse settled, would be perfect for the period of time when he was unrecognized and impecunious.

Breton Breakfast: 195 calories 14 g fat 6 g fiber 10.5 g. protein 25 g carbs [17 g Complex] 104 mg Calcium  NB: The food values shown are for the galette/crepe, egg filling, and the fruit, not for the optional beverages.  PB  Here is one way to use the galette/crepe batter which you saw in SLOW DAYS: Crepes and you stored in the freezer. You need one galette per serving. Make some extras for a lunch or dinner later this week. Put some cooked galettes in a zipper bag in the freezer for another time.

1 galette  1 two-oz egg 1 oz [3 Tbsp] diced tomatoes 1 Tbsp [1 oz] diced artichoke, canned or frozen 1/4-1/3 tsp curry powder [seafarers brought a lot of spices to Brittany’s ports] 1½ oz apple   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: fruit smoothie or berry-yogurt smoothie [88 calories]

Put the vegetables and curry in a small sauce pan with any juice still in the tomatoes and cook uncovered until the veg are soft and the liquid has almost evaporated. HINT: do this the night before to save time at breakfast. If your crepe was cooked previously, warm it a little to take off the chill. Cook the egg by frying it in a lightly-oiled non-stick pan. Spoon the vegetables on the crepe, put the egg on top. Hold briefly, if needed, in a warm oven while you pour the smoothie and warm beverage, and while you slice the fruit.

Mediterranean Vegetables with Brown Rice:  281 calories 7 g fat 10.4 g fiber 16.4 g protein 40 g carbs 332 mg Calcium  PB GF  Here are those wonderful mediterranean vegetables again, served with brown rice for more fiber amd complex carbs.

2 cups eggplant, peeled & cubed OR 1½ cup bell peppers, cubed 2 cups tomato, cubed 2 cups zucchini, cubed 2 cloves garlic, chopped 1½ tsp oregano ½ cup chickpeas, rinsed and drained   per serving: 1 oz mozzerella, shredded + ¼ cup brown rice or whole-grain couscous, cooked 

Prepare all the veg, and put them in a saucepan. Simmer, covered, until cooked through. If watery, remove lid and continue to simmer. Add oregano, salt and pepper to taste, and the chickpeas, and keep warm. Prepare the brown rice or couscous and place it on one side of the plate. Spoon 2 cups of the vegetables next to the couscous. Top with cheese and tuck into it!

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

1 two-oz egg +milk1.5 two-oz eggs 
whole-grain bread + tomatosalt cod + Cheddar cheese
cooked chicken or fishmashed potato or instant potato flakes
cheese + strawberriesstrawberries
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

codfish brandade4 oz ground lamb patty. 90% lean
2-inch diameter tomatoessugar + white wine vinegar
Finn-Crisp crackerscucumbers
fresh spinachdill weed
Sparkling waterSparkling water