dieting

Autumn Antidote

~ me ~ Leave a comment

Some people find November to be dreary.  Indeed, here in New Hampshire, the eleventh month is on average the cloudiest. This causes some people to over-eat: sort of pre-hibernation mode.  DO NOT [yes, I know I’m shouting] fall into this mindset as it will derail any hopes you have of looking slimmer for the holidays. Instead, eat hearty, savory, flavorful food and perk yourself up that way.  Stay the course.

Ham Bake:  286 calories  7.2 g fat  1.9 g fiber  15.5 g protein  35 g carbs  282 mg Calcium   GFham-souffle

1 two-oz egg                                                                                                                                                                      ¼ oz 3 % fat ham from the deli, minced                                                                                                           1 Tbsp reduced fat ricotta                                                                                                                                     1 tsp Parmesan cheese, grated                                                                                                                        large pinch of crumbled sage + salt & pepper to taste                                                                                     2 oz unsweetened applesauce                                                                                                                    blackish coffee, blackish tea, or lemon in hot water                                                                                   5-6 oz smoothie or natural apple cider

Spritz a ramekin with non-stick spray and set the toaster oven to 350 degrees F. Vigorously whisk the egg, ham, cheeses, and seasonings and pour into ramekin. Bake 15-17 minutes until puffed, not until golden. Portion the fruit, pour the beverages and this will surely be a good day.

Zucchini Fritatta   300 cal      21 g fat      3.5 g fiber      23 g protein      20 g carb       402 mg Calcium   GF PB HINT: serves two, so save half for lunches or dine with a friend. Inspired by a recipe in Fresh Ways with Vegetables, part of a Time-Life series.Zucchini fritatta

3 two-oz eggs                                                                                                                                                           ¼ cup low-fat ricotta chesse                                                                                                                                   thyme, salt, pepper to taste                                                                                                                                        3 oz mushrooms, chopped                                                                                                                                   2 cloves garlic, minced or pressed                                                                                                                     ¼ c. onion, chopped                                                                                                                                                        ½ pound zucchini, grated                                                                                                                                      1 tsp lemon juice                                                                                                                                                     2 Tbsp Parmesan cheese, grated                                                                                                                        1 and ½ oz mozzerella cheese, grated

Whisk the eggs, ricotta, salt, pepper, and thyme together. Heat the broiler. Cook the mushrooms, garlic, and onion in an oven-safe pan for 2-3 minutes. Add zucchini and lemon juice and cook about 5 minutes, until vegetables are soft and all the liquid has evaporated. Turn the heat down to medium and stir in the Parmesan. Smooth the surface of the vegetables in the pan and pour in the egg/ricotta mixture. Cook on the stove-top for 1 minute. Sprinkle with mozzerella and put under the broiler for 2-3 minutes. Cut in half. Save that half for tomorrow or serve proudly to your dinner companion.

No Time

~ me ~ Leave a comment

Got no time at all for dieting? Your life is so hectic that all you can do is grab fast food on the run? Hold it right there, my friend: we’re going to put the FAST in Fasting. The Fasting Lifestyle has something for everyone and today’s menus go on the plate in no time flat. Any more excuses?

Dutch Breakfast 290 calories   8 g fat  3.8 g fiber    16 g protein  36 g carbs    210 mg Calcium GF – if using GF bread   This meal is inspired by a breakfast I enjoyed in Amsterdam in 1969. That was served in a hotel restaurant, but you can pull this together in no time at home, using ingredients straight out of the ‘fridge.Dutch b-fast, h-b egg

one 2-oz egg, hard-boiled or coddled HINT: the hardboiled egg can be made days before ½ oz ham, low-fat from the deli                                                                                                                      ½ of an Arnold Multi-grain Sandwich Thin [50 cal] OR ½ slice 70-cal multi-grain bread [35 cal] OR one “Holland Rusk” [35 cal]                                                                                                                1/4 oz [1/2” cube] Jarlsberg cheese [if you used less bread, you could have more cheese]                         2 oz melon or apple or pear OR a mixed fruit cup                                                                                              4 oz fruit smoothie or green smoothie or unpasturized apple cider                                                   blackish coffee or blackish tea or lemon in hot water

Warm the ham in a skillet, toast the bread, brew your beverage, slice the fruit, cube the cheese. Prepare the smoothie or take the other half of the smoothie recipe from ‘fridge and shake it to mix.

Baltic Bake:  280 cal    5.5 g fat    6.6 g fiber   11 g protein   29 g carbs    75.5 mg Calcium GF Believe it or not, this is from the book Two Fat Ladies Obsessions. The meal has wonderful Eastern European flavors and is so simple to prepare that I assembled it in 16 minutes!!baltic-bake-in-pasta-bowl

1.5 low-fat hot dogs [I like Hebrew National reduced-fat]                                                                                ½ cup canned or bagged or fresh sauerkraut, drained;  reserve some juice                                                                                                   ¼ c pickled beets, drained                                                                                                                                            ¼ c sliced onions                                                                                                                                                    ½ tsp horseradish                                                                                                                                                    2 Tbsp white beans, rinsed and drained

Put the hot dogs [frozen or thawed] and onions in a saucepan with a little water or some juice from the sauerkraut. Heat until the dogs are cooked and most of the liquid is evaporated. Remove the dogs and add remaining ingredients to the pan to heat. Cut the hot dogs into 5-6 pieces and put them back in the pan until all ingredients are heated through.

Something Veggy

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On another day this week, eat the meals from another post.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

This post is for all the veggie-lovers and plant-based dieters who wish they could follow the Fasting Lifestyle but thought the plan couldn’t accommodate them.  This doesn’t pretend to be a posting for vegans, but there are lots of vegetables on the menu today.

Zucchini Egg Soufflé:   299 calories    7.2 g fat      1.8 g fiber     19.7 g protein    23.6 g carbs      109 mg Calcium   PB GF   When zucchini are plentiful, this is a good way to use them.Zucchini Breakfast Souffle

¼ cup zucchini, grated, steamed, patted dry                                                                                                 ¼ cup fatfree cottage cheese, strained to drain out extra liquid                                                                one 2-oz egg                                                                                                                                                              2 tsp Parmesan cheese                                                                                                                                   pinch garlic powder                                                                                                                                              a few strawberries, or rasperries, or blueberries                                                                                         5-6 oz fruit smoothie or green smoothie or natural apple cider                                                                       nearly-black coffee or tea; or lemon in hot water.

Grate the zucchini on a box grater and steam it over water or ‘saute’ it in a pan with enough water to prevent sticking. Transfer it to paper towels to dry off excess liquid. HINT: steam it the night before and let it drain in a strainer over night. Combine with the cheeses and garlic, and stir in the egg enough to break the yolk and mix all ingredients. Bake at 350 until puffed and starting to brown. Prep your beverages, add the fruit, and there you are: enjoying your veggies.

Red Beans & Rice    295 calories     1.2 g. fat    13 g. protein    57.5 g. carb   PB GF      This is the old classic recipe for the ‘perfect protein’. I used to be afraid that we wouldn’t like it, since it sounds bland, but it is good. Yeah, you’re right, the carbs are way out of control, but for a once-in-a-while this is really good. And besides, these are complex carbs, the best kind. HINT: This is enough for 4 servings! Either have a gathering or cut the recipe or freeze for later.Red Beans & Rice w: gr. beans

1 and 3/4 cups brown rice, cooked                                                                                                                                                          ½ cup celery, chopped                                                                                                                                                      ½ cup sweet yellow or other color pepper, diced                                                                                         1 cup onion, chopped                                                                                                                                            2 cloves garlic, minced                                                                                                                                         ¾ cup crushed tomato                                                                                                                                              oregano +   black pepper                                                                                                                                       1 and 3/4 cups red beans, drained and rinsed [Goya brand is very good]                                      per serving:    ½ cup green beans or peas

Cook the rice. Saute the celery, pepper, and onions for 5 minutes. Add the garlic and cook 5 minutes more. Add the tomatoes and seasonings. Stir in the red beans and heat through. When the rice is done, add 1 and 3/4 cups to the mixture. HINT: if there is extra rice, it freezes well. Serve with the cooked green vegetable.

 

Saint Hubert

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On another day this week, eat the meals from another post.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Tomorrow, November 3rd, is the feast day of St. Hubert.  According to his legend, he was hunting deer one day in the 7th century A.D. when he espied a stag with a crucifix in his antlers.  This vision was enough to convert the young Frenchman, who went on to become a bishop and a saint.  Deer hunting is a tradition around here and sometimes we are lucky enough to be gifted with some venison, since we don’t hunt.  Mushrooms are commonly found in hunters’ food, so we’ll have some of them, too.

 

Ham & Mushroom ScrOmelette   279 calories   8.9 g fat   4.7 g fiber  17.6 g protein   21.6 g carbs   242 mg Calcium   PB  GF– if using GF bread   Ham and mushrooms are so good together that you owe yourself this treat.

ham-mushroom-scromlette

++3 two-oz eggs of which you will use 1 ½ eggs per person 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. ++++ 1/2 oz mushrooms, chopped ++++  1/4 oz ham [from a roast; if you use 3%-fat ham from deli, the fat will be reduced] ++++  1/4 cup raspberries OR 2 oz unsweetened applesauce ++++ ¼ of an Arnold Sandwich Thin  OR 1/2 slice 70-calorie multi-grain bread ++++ blackish coffee or tea++                                                                                         

Chop the ham and mushrooms and combine. HINT: I did this the night before. Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Add the ham/mushroom combo and stir to heat and cook the mushrooms, if raw. Whisk the eggs and pour into the pan, stirring to distribute the ham/mushrooms. Cook to your favorite degree of doneness. Dish up the fruit, toast the sandwich bread, brew your hot beverage. What a treat!

Venison Salad: 291 cal      GF      If you have access to venison, this is a great way to celebrate St Hubert’s day.  Farm-raised venison is available on line and in some stores.

venison-salad-w-tomatoes

++3½ oz roasted venison  ++++¾ oz marinated mushrooms  ++++ 1 oz roasted red pepper without oil++++ 1 slice dried pear  ++++ 2 cups lettuce ++++1 tsp olive oil +  ½ tsp balsamic vinegar +++3 oz broccoli ++++ 2 oz tomatoes ++

Slice the roasted venison into pieces less than 1/2” thick. Whisk the olive oil and vinegar together, then toss with the lettuce and mushrooms. Place on a salad plate. Arrange the meat on the salad and arrange the red pepper and broccoli on top. Dice the pear and sprinkle over all.

Something Meaty

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On another day this week, eat the meals from another post.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

“Isn’t dieting all about eating salads?! Yuck. Rabbit food.”  Sound like anyone you know? Someone who puts off improving their health out of fear of having to eat a steady diet of vegetables? Yes, vegetables and fruits are important components of a balanced eating plan.  But the Fasting Lifestyle includes lots of foods. Today, we emphasize menus with good meaty taste.

Ham & Cheese ScrOmelette    309 calories   10.1 g fat    1.9 g fiber     15.8 g. protein   29 g carbs 197 mg Calcium      GF     You can prepare this as an omelette or as scrambled eggs. Either way, its a winner.  We love the way this tastes!ham-cheese-scromlette-w-applesauce

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.                                                                                           ¼ oz Jarlsberg cheese                            salt, pepper, herbs to taste                                                                                                                 ¼ oz ham [I calculated the fat and calories for this recipe based on left-over roast ham. If you use 3% fat ham, you will lower both those values]                                                                              1 and ½ oz applesauce                                                                                                                                  blackish coffee or blackish tea or lemon in hot water                                                                                  5-6 oz fruit smoothie or green smoothie

Spritz a little non-stick spray in a pan and warm it.  Put the ham into the hot sauté pan to warm it briefly, then add the eggs and cheese. Scramble together [or cook like an omelette] until the way you like it. Plate with the fruit, warm your beverage, shake the smoothie. Good.

Bison Burger Dinner: 260 calories       GF         Rather than my telling you what to eat with your burger, I’ll give you options. Use any good veg from your ‘frige, garden or freezer.bison-burger-w-carrots-beets

one 4-oz bison burger 124 calories 2 g fat o g fiber 25 g protein o g carb                                                 ½ oz mushrooms       8 calories o.1 g fat o.3 g fiber o.2 g protein 2 g carb                                                         1 tsp curried catsup   8 calories o.1 g fat o g fiber o.1 protein 2 g carbs

Side vegetables: your choice to total up to 120 calories                                                                                2 oz cooked beets   24 calories   o.2 g fat  1.6 g fiber  1 g protein  5.4 g carbs  5.4 mg Calcium       2 oz carrots    23 calories   0.1 g fat   1.6 g fiber   0.6 g protein   5.4 g carbs    18.4 g Calcium             1/3 c. baked beans   79 calories  0.3 g fat  3.4 g fiber  4 g protein  18 g carbs   29 mg Calcium       2 oz broccoli     20 calories   o.2 g fat   1.4 g fiber   1.6 g protein   3.8 g carbs    26 mg Calcium      2 oz green beans  18 calories  0.2 g fat  2 g fiber   1.0 g protein   4 g carbs    21 mg Calcium          2 oz peas    44 calories      0.2 g fat      3.2 g fiber      8 g protein    8 g carbs     13.6 mg Calcium

Sprinkle a small, hot skillet with Kosher salt. Put the burger on the salt and turn down the heat to medium-low. Cook one 4 oz bison burger on one side for about 3 minutes. Flip it and cook until done as well as you’d like.  Put on a plate to stay warm. Sides: Add some water to the pan and stir/ cook the mushrooms until soft.  Meanwhile prepare your vegetables.  To serve, put the ketchup on the burger, top with mushrooms. Arrange those colorful sides on the plate and get ready for some good eating.

Something Fishy

~ me ~ Leave a comment

There are so many different, delicious ways to eat seafood, yet it amazes me that there are those who prefer not to eat the denizens of the waters.  Fish and shellfish have lots of protein while being low in calories. Steamed, broiled, baked, stewed: you don’t have to be a pescatarian to enjoy the benefits. The Fasting Lifestyle goes far beyond the can of tuna.    Want to see what the scientists say about intermittent fasting? Read this:   http://www.lift-heavy.com/intermittent-fasting/

Smoked Salmon Bake 292 calories   8.0 g fat   1.9 g fiber   15.2 g protein   44.6 g carbs   223.2 mg Calcium   PB   GF Gosh this is good. You must try it!smoked-salmon-bake

1 two-ounce egg                                                                                                                                                            ¼ oz smoked salmon, crumbled into pieces                                                                                                  2 Tbsp scallions, green & white parts, diced or sliced                                                                                        2-3 tsp chopped parsley                                                                                                                                         1 Tbsp chevre [goat cheese]                                                                                                                                      ¼ cup blueberries                                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                                                                     5-6 oz fruit smoothie, green smoothie or natural apple cider

Put the scallions and parsley into a heat-proof ramekin. Microwave for 30 seconds. Add the salmon. HINT: I did this the night before. Beat the goat cheese and egg together until the cheese breaks up into tiny lumps. Pour into ramekin and stir all together to mix. Bake at 350 degrees for 12 minutes, depending on how you like your eggs. Brew your beverage; dish the fruit; shake that smoothie; love that breakfast.

Fish Curry:  250 calories      1.6 g fat     8 g fiber      18.5 g protein     31 g carbs     72 mg Calcium   PB  GF    Based on Craig Claibourne’s “Anything Curry,” this is a meal we have enjoyed for years.Fish Curry w: brown rice

curry sauce [makes 3 cups sauce. you need 3/4 cup for tonight’s dinner]:   HINT: Prep the sauce any time you have an extra half hour in the kitchen.  Freeze it in 3/4 cup portions.                                         1 cup onion, chopped                                                                                                                                                                          1 clove garlic, minced                                                                                                                                           1/2 cup celery, chopped                                                                                                                                          1 cup apple, peeled, and diced OR use unsweetened applesauce                                                           1-2 Tablespoons Indian curry powder                                                                                                                       3/4 tsp dry mustard                                                                                                                                                 1 bay leaf                                                                                                                                                                       3 cups fish stock                                                                                                                                                     1/2 cup water                                                                                                                                                     Spritz a sauce pan twice with cooking oil and add 2 Tbsp water. Saute the onion, garlic, celery, and apple until soft.  Sprinkle the curry and mustard on top.  Stir in the bay leaf,  broth, and water.  Let cook  until it measures 3 cups. Remove the bay leaf.  Measure out 3/4 cup for this recipe, then cool and freeze the remainder.

now complete the curry:                                                                                                                                                      1 oz carrot rounds                                                                                                                                                   1/2 cup cauliflower florets                                                                                                                                 2.5 oz cooked fish                                                                                                                                                     3 Tbsp peas                                                                                                                                                             1/4 cup  cooked brown rice  OR  boiled yellow lentils                                                                      garnish:   1/4 cup diced tomatoes   +   ¼ cup diced cucumbers

First, boil the rice or lentils. HINT: If using lentils, check the package for cooking time and plan ahead. Boil extra and freeze the remainder for next time you have this meal. Steam or boil the carrots and cauliflower. Warm the sauce [if frozen], add the fish, peas, cooked carrots and cauliflower. Plate with the rice or lentils, and top with tomatoes and cucumbers.

 

St Luke’s Summer

~ me ~ Leave a comment

In England it was so typical to enjoy a brief spell of warm weather around October 18th [the Feast of Saint Luke] that it became known as ‘St. Luke’s little summer.’  We can enjoy the mild weather and eat well to celebrate the days before Autumn asserts itself.

Smoked Sausage ScrOmelette: 299 calories    9.5 g fat   1.7 g fiber    16.6 g protein   33 g carbs 216.4 mg Calcium   GF   Having been gifted with the Dakin sausage, we decided to make it a breakfast. The sausage adds a nice smokey Autumnal flavor to the eggs.  If substututing another sausage, know that the Dakin sausage has 30 calories per ounce.smoked-sausage-scromlette

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                                    1/2 oz Dakin Farm cob-smoked chicken sausage, diced                                                                                  1.5 tsp oregano and parsley, chopped                                                                                                               1 oz apple                                                                                                                                                        blackish coffee or blackish tea or lemon in hot water                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                     5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the prepared sausage and stir to heat . Whisk the eggs with the herbs and a grind of pepper and pour into the pan, stirring to incorporate the sausage. Cook to your favorite degree of doneness. Slice the fruit, pour your beverages and off you go.

Asparagus Soup     242 calories        10.7 g fat        7 g fiber      16.3 g protein      33 carb   PB     This fabulous soup is from Salute to Healthy Cooking and we have been loving it for years. Despite its rich taste, it is very low in calories and fat. HINT: the recipe makes enough for 6 servings. Freezes very well for easy meals later. I serve it here with Finn Crisp crackers covered with melted cheese. If you want to eliminate them, go ahead.asparagus soup

One and a half pounds asparagus                                                                                                                  ½ c onion, roughly chopped                                                                                                                                      1 cup potato in 1 “ dice                                                                                                                                            5 cups chicken stock                                                                                                                                             4 oz raw chicken breast cut into 4 pieces                                                                                                            salt & pepper                                                                                                                                                        per serving:      1 ½ tps Boursin cheese         4 pieces of Finn Crisp crackers                                                   ½ oz Swiss cheese [1 deli slice]

Snap off the woody ends of the asparagus and cut spears roughly in half. Pour the chicken stock into a sauce pan. Add the onion and asparagus. Place the chicken on top of the vegetables so that it will steam/poach while the asparagus is cooking. Bring the liquid to a simmer and put on a lid. Remove the chicken when it is cooked and put it in the blender. When the vegetables are cooked, remove them and put in the blender. Cook the potato in the pot and cook until soft. Pour the stock and the potatoes into the blender with everything else. Blend until smooth. Return to the pan and season to taste. Cool and divide into 3 portions [or 6 portions if you are serving one] for the freezer.

To serve, thaw the soup and warm it gently [if frozen]. Adjust seasonings. Cut the slice of cheese into 4 strips, 4” x 2”, and put a portion on each cracker. Warm in the oven until cheese melts. Delicious in any season.

Ides of October

~ me ~ Leave a comment

To the Romans, the 3 days at the middle of any month were called the Ides.  All anyone thinks about are the infamous ‘Ides of March’ against which Julius Caesar was warned.  There is nothing sinister about the middle of October, so let’s eat [up to 600 calories], drink [lots of water], and be merry about our anticipated weight loss for tomorrow.

Red White and Blue       295 calories      1.4 g fat       3.8 g fiber     20 g protein           45 g carbs 504 mg Calcium      PG GF— if using GF bread      Ricotta is higher in protein and Calcium than cottage cheese, but you could substitute that if you wish.Red White & blue

½ cup fat-free ricotta                                                                                                                                                   ¼ cup blueberries, fresh or frozen [if frozen, keep frozen until ready to use]                                                    ½ cup sliced strawberries, fresh or frozen [after slicing, put into a strainer to let the juices drain]                                                                                                                                                                                       1 slice of 70-calorie multi-grain bread [Nature’s Own] cut into a star with the largest cookie cutter that will fit the bread                                                                                                                             large pinch of cinnamon sugar                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                                            5-6 oz fruit smoothie, green smoothie or natural apple cider

Cut your slice of bread with the star cookie cutter, freezing the scraps for use in Crab Cakes or Stuffed Clams or Crab-Stuffed Flounder. Sprinkle the bread with a small pinch of cinnamon sugar and toast it. Measure the ricotta onto your plate. Put the fruit on top. [I do not recommend stirring the fruit into the cheese, since it will ‘stain’ the cheese.] Top with a small pinch of cinnamon sugar and plate with the toast. Pour the hot beverage and the smoothie.

Lobster Thermador:    269 calories     13.4 g fat     5.5 g fiber       29 g protein     18.4 g carbs 130.5 mg Calcium    PB GF     Lobster is wonderful for the Fasting Lifestyle, whether you get it pre-cooked or raw. The damage comes when it is slathered in butter. I think that butter masks the clean, pure taste of the lobster, so I haven’t dunked my lovely crustacean in it for years. This recipe is so elegant yet lacks calories to such an extent that I have added a very French dessert course:  peaches and raspberries.Lobster Thermador

¾ cup lobster, cooked and cut into chunks                                                                                                      1 Tbsp heavy cream 2 Tbsp bechamel sauce [see: 1789, posted on July 13, 2016. I always keep béchamel sauce on hand, frozen in small amounts.]                                                                                  ½ tsp Dijon mustard                                                                                                                                                             flat-leaved parsley, chopped, for garnish                                                                                                         3 oz green beans                                                                                                                                            dessert: 1 oz raspberries  +  2 oz peaches, fresh or frozen, cut into cubes

Stir together the cream, bechamel, and mustard. Lightly fold in the lobster. Heap into a ramekin, sprinkle on the parsley, and heat at 350 degrees for 15 minutes. Cook the beans and put the fruits in a lovely bowl for dessert.

Progress Report: 3.5 Years

~ me ~ Leave a comment

We have been following the Fasting Lifestyle for 3 and 1/2 years.  How’s that working out? Both my husband and I have reached our weight goals AND HAVE MAINTAINED THE WEIGHT LOSS.  That’s the big story — lots of diets will help you to lose weight, but can you then keep it off? I’m here to tell you that on the Fast Diet, yes, you can. By restricting calorie intake to 600 calories [that’s calorie restriction] 2 days a week [that’s called intermittent fasting], and eating wholesome unprocessed food the rest of the week, we have been successful in our weight loss goals.

Are we fasting every day? no.  Are we eating some weird food? no.  Do we avoid entire food groups to keep the pounds off? no. Are we starving ourselves? no.

Mondays and Thursdays we Fast.  Sunday we have a roast for dinner.  Tuesday we eat the roast as leftovers.                                          roast-lamb-w-bordeauxWednesday we eat pasta. carbonara-pasta-roasted-veg-w-barbera-dalba

Friday we eat seafood.    Saturday we eat pizza. grilled-bluefish-w-rhubarb-sauce-aust-riesling forestreet-pizza   And we drink wine and we eat dessert.                                                                                   See, we eat real food, like real people and we still maintain our weight.  Does our weight ever vary? Of course it does — up 2 pounds, down 1.5 pounds — that’s normal.

Happy?  You bet!  Healthy? Yes!  Willing to continue the Fasting Lifestyle?  VERY MUCH SO!   If you are waffling about starting a diet, get on board and follow this food plan.  Happy rest of your life.

PS: If you want to see recipes for the foods we eat the other days as well as the wines to go with them, go to www.peterspicksblog.wordpress.com      It is posted every Friday.

Canadian Thanksgiving

~ me ~ Leave a comment

This event occurs on the second Monday of October, roughly around Columbus Day in the USA. Can you Fast and still Feast?  Let’s live it up with our Canadian neighbors while keeping our calories down. Here’s how:

French Toast   294 calories   6.7 g fat   3.2 g fiber   13.5 g protein   31 g carbs   260 mg Calcium HINT: This recipe makes French Toast for 2 people or two breakfasts. If serving one, prepare all the toast, but put the rest in a bag in the freezer for a really fast breakfast later.french-toast-maple-leafs

4+ slices 70-cal whole grain bread — When the bread has been cut to shape, there should be 4 ounces of bread      For today, I cut them out with a maple leaf cookie cutter                                                    one 2-oz egg                                                                                                                                                                    2 Tbsp fat-free milk                                                                                                                                                 per person: 1 oz strawberries, fresh or unsweetened frozen                                                                        1 and ½ tsp maple syrup         [the REAL kind]                                                                                                                                        one 60-cal sausage I like Al Fresco brand chicken sage breakfast links                                       nearly black coffee or tea or lemon in hot water                                                                                          3 oz green or fruit smoothie or natural apple cider

THE NIGHT BEFORE: Whisk the egg and milk together. Cut the pieces of bread into appropriate shapes using a cookie cutter. [This step is important for the calorie count to come out right, so don’t skip it even if it seems too much like ‘crafty food.’ The bread that is left over can be fed to the birds or saved to make Stuffed Clams] Put the bread into a pan with a rim which is just big enough for the bread pieces. Pour the egg/milk mixture over the bread, making sure it is all wetted. Let stand OVERNIGHT. Also combine the strawberries and syrup.                                                                                                                                                               THE NEXT MORNING, cook the batter-soaked bread in a hot non-stick pan with a spritz of non-stick spray. Cook until browned on both sides. NOW PUT 1/2 OF THE PIECES ASIDE TO COOL. PUT INTO A BAG AND FREEZE THEM FOR A LATER DATE. Cook the sausage, too. Mash the berries a bit and add the maple syrup. Warm the mixture a little and smear onto the plated toast. Enjoy with the sausage, hot beverage of choice, and smoothie.

Turkey Dinner:   Go to the holiday table armed with the facts. I’m not going to tell you what to eat, but I will provide you with some nutritional facts for common foods:chicken-dinner-for-2

4 oz turkey breast, roasted, skinless: 153 calories                                                                                           ½ cup green beans:        21 calories                                                                                                                            ½ cup breadcrumb stuffing:       176 calories                                                                                                                                    ½ cup peas:         62 calories                                                                                                                                          ¼ cup mashed potatoes:         59 calories                                                                                                              2 Tbsp gravy:        16 calories                                                                                                                     pumpkin pie, 1/8th of a 9” pie:       316 calories                                                                                                                             The meal on the left in the photo has 206 calories.   The meal on the right, with stuffing, has 382 calories.  Eat as your conscience tells you, or have a real Fast Day tomorrow.