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.

True or false: Pistachios were probably eaten by our Stone Age/Paleolithic ancestors. Pistachios are not nuts. Pistachios are good for eye health. Answers: True. True. and True. Pistachios originated in Western Asia — everywhere from Syria to Persia to the Caucuses Mountains, and there is evidence of their presence there 9000 years ago. Everywhere they grew, pistachios were prized. They are high in protein and fiber, lowering a risk of heart disease and promoting a healthy gut. These seeds have higher amounts of zeaxanthin and lutein than nuts, protecting your eyes. The Romans took pistachio trees from Iran to Europe, which is why one finds them growing in southern Europe and northern Africa. They prefer a desert environment, and can even tolerate soil with a high salt content. In 1854, pistachios were planted in the USA, and they were grown commercially in 1976. Today, California and Iran produce 70% of pistachios grown worldwide. What is your favorite way to enjoy them? How about in gelato or ice cream? in biscotti or out of hand? in the new-comer Dubai chocolate?

February 26th is Pistachio Day! These ‘nuts’ are too good to save only for snacking — we will enjoy them at breakfast and at dinner or as an appetizer.

Peach-Pistachio Porridge: 213 calories… 4.4 g fat… 6 g fiber… 9 g protein…38 g carbs… 73 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB  Aside from the fun of alliteration, this is an excellent way to start your day!  TIP: the peach can be fresh or canned in juice.

++ ¼ cup uncooked Bob’s Red Mill 10-Grain cereal or equivalent  ++++ ½ c water ++++ 1 oz peach, cut into large pieces ++++ 2 Tbsp/1 fl oz vanilla non-fat yogurt ++++ 2.5 oz/1 Tbsp coarsley-chopped roasted pistachios ++

Cook the cereal with the water for about 8 minutes on the stove.  HINT: you could do this the night before to save time in the morning. Spoon warm, cooked cereal into a bowl. Top with peaches, then dollop on the yogurt. Sprinkle with pistachios and enjoy a distinctive, attractive, healthy breakfast.

Pistachio-Chevre Salad: 291 calories… 18 g fat… 1.4 g fiber.. 10 g protein… 26.5 g carbs… 181.6 mg Calcium…  PB GF – if using GF crackers This is a riff on a salad presented by Joanne Harris in one of her cookbooks. Here, instead of plain chevre on baguette slices, I use whole-grain crackers and Pistachio-Chevre Balls, which were left over from a party appetizer plate. Delicious!

++ 2 cups sliced romaine ++++ 2 Tbsp/1 oz grated carrots ++++ 3 multi-grain crackers @ 35 calories each ++++ 3 Pistachio-Chevre Balls** ++++ ½ tsp avocado oil + 1 tsp champagne vinegar ++++ finishing salt + large pinch Italian herbs ++

Whisk the oil, vinegar and herbs in a large bowl. Toss lettuce and carrots with the dressing. Sprinkle with finishing salt and toss again. Put the Chevre Balls on the crackers and toast or broil for 2 minutes. Gently press down on the cheese to adhere it to the cracker. Plate the salad and top with the cheese crackers.

**Pistachio-Chevre Balls

22 cheese balls, using a 2 tsp scoop
½ c shelled, roasted salted pistachios	Put nuts on parchment on cutting board. Using heavy pressure with a rolling pin, roll nuts, until mostly crushed to a powder. OR pulse in food processor.
	Pour nut powder into a small pie plate.
8 oz fresh goat cheese, room temp—–1½ Tbsp/30 grams honey——½ teaspoon kosher salt	Mix these in a bowl until well combined.
With a 2 tsp scoop, put balls of cheese on the nut powder	Roll in nut powder until covered and can be picked up without getting sticky.
1 of 22: 46 calories… 3.3 g fat.. 0.2 g fiber.. 2.4 g protein.. 1.9 g carbs.. 17.2 mg Calcium	Refrigerate from 15 mins to 24 hours before serving.

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

1 two-oz egg = US large + 2%-fat cottage cheese	‘Boston brown bread’, purchased or homemade
flour + white whole wheat flour + baking powder	plain Greek-style yogurt
vanilla + pear + apple + butter + sugar	strawberries
lime + honey + light sour cream/plain low-fat yogurt
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

2 corn tortillas @ 50 calories each	cod cheeks [300 g for 2 servings]
Cheddar cheese + chicken + carrot	oil + white wine + garlic
jalapeno peppers, whole canned tomatoes + canola oil	heavy cream + Dijon mustard
onion + chicken broth + broccoli + cauliflower	brown rice + asparagus or peas
Sparkling water	Sparkling water