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.

The climate is changing and it is not in our favor. The human body — and every other living thing — has an optimal range for healthy living. While there are animals and plants that live in hot-humid Equitorial land and water environments, most life on Earth is in more temperate zones. Modern humans [Homo sapiens, sapiens] came to their planet-altering maturity during the last Ice Age. Cold weather agreed with them. Have you heard that the planet is now the hottest it has been for the past 120,000 years? Yes, science does have ways to determine the temperature ranges from deep in times past. It would be prudent if we each changed our behavior to help to keep the climate cooler. Small changes today can add up in the future.

Are meals are chosen to deal with the heat. Miami, Florida is a hot spot. Our breakfast comes from there and it will power you through a hot day. The dinner is to be eaten at room temperature, much better than a hot meal at the end of the day.

Cubano ScrOmelette: 151 calories 8.5 g fat 0 g fiber 12 g protein 1 g carbs 71 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  GF  The famous Miami sandwich comes to the Fasting breakfast table, with every flavor intact!

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.  1/8 oz ham, diced ¼ oz Swiss cheese, diced ¼ oz pork, diced [this could be from a previous roast or a grilled tenderloin] ¼ tsp mayonnaise ¼ tsp mustard 1.5 tsp dill pickle, diced  1 oz melon 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]

Cut up the meats, and combine in a small dish. Dice the pickle and the cheese, and whisk with the mayonnaise, mustard, and eggs. Season to taste. Spritz a saute pan with non-stick spray and heat it. Put the meat mixture into the hot sauté pan to warm, then add the eggs. Scramble together [or cook like an omelette] until the way you like it. Pour your beverages and enjoy a semi-tropical start to your day.

Zucchini Quiche Squares: 293 calories 13 g fat 2 g fiber 12 g protein 22 g carbs 118 mg Calcium PB My Aunt Betty introduced this recipe to our family years ago. Since then, I have reduced the fat and increased the protein. HINT: The recipe makes 8 [eight!] servings, so it works well for entertaining. It will also freeze, so you could have 7 meals for the future! If freezer space is limited, cut the recipe making only 1/3 of it, baking in a loaf pan. Then cut into 3 servings.

To prepare Quiche:  3 cups zucchini, grated 2 Tbsp minced onion 1 clove garlic, minced – nothing wrong with more, if you wish 1.5 cups ‘bisquik’ ** ½ cup grated Parmesan cheese 2 wedges Vache qui Rit [Laughing Cow] cheese, cut into small pieces 2 tsp marjoram or oregano 2 Tbsp parsley, minced salt and pepper 2 oz ground chicken/turkey breast, cooked and very finely minced ¼ cup vegetable oil 3 eggs 2 Tbsp milk

Mix everything together, except the milk. If batter is too dry, add enough milk to make it moist enough. Pour into a 9×13” pan which has been spritzed with oil or non-stick spray. Bake at 350F 30-40 minutes, until beginning to brown on top. Cut into 8 pieces.

**bisquik, makes 2 cups 1½ cups white whole wheat flour + ½ cup white flour 1 Tbsp baking powder 2 tbsp butter

Cut the butter into the dry ingredients, by hand or in food processor, and use as directed. Any leftover bisquick can be store in a jar on the pantry shelf for later use.

To prepare Meal: 1/8^th of baked quiche 1 cup lettuce in bit-sized pieces ½ tsp olive oil + ½ tsp Balsamic vinegar + pinch salt Whisk the oil and vinegar and toss with lettuce, sprinkle with salt. Plate with the quiche. How easy was that?!

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

4 two-oz eggs = US large + milk	1.5 two-oz eggs
flour + baking powder + sugar	chèvre cheese + herbs de Provence
white whole wheat flour + cream of tartar	chorizo sausage
30-calorie chicken/turkey breakfast sausage	melon + Dijon mustard
plum or strawberries	optional smoothie
optional hot beverage	optional hot beverage

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

low-sodium soy sauce + mirin or sushi rice + sugar	tomato + hard-boiled egg
sake or sherry + raw chicken meat + scallions	hot dog, 100-calories
buckwheat soba noodles + cabbage	4-Bean salad + Parmesan cheese
sesame oil + sesame seeds	yellow mustard + cottage cheese
Sparkling water	Sparkling water