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.

It is time for Pongol! In January, the Tamil Hindus of southern India and Sri Lanka celebrate a multi-day festival in honor of the sun. This observance traces back to 200-300 CE, and has been pretty much unchanged since then. On the first day of the festival, old belongings are burned — out with the old! On the second day, rice dishes are prepared — sweet ones and savory ones. The word ‘pongol’ implies ‘overflowing’. Rice is cooked in a pot outside, on the East side of the house, facing the sun. The pot is supposed to come to a boil and overflow as the sun rises. Rice is taken to the temple as an offering, and eaten in the family. The third day is devoted to thanking the cattle for their work on the farm, as draft animals and as suppliers of milk. On the fourth day, girls offer prayers for the continued health of their brothers and for a good harvest; food is given to the poor. This is very much an agricultural occasion, recognizing that farming is hard work and that the harvest is a cause for celebration.

In 2025, Pongol begins on January 14, and runs to Friday, January 17. Eat rice and give a lot of thought to the people who grow and harvest all the food that you eat.

Pongol Breakfast Rice: 223 calories… 6 g fat… 1.5 g fiber… 6.5 g protein… 37 g carbs… 119.5 mg Calcium  PB GF Celebrate Pongol with milk-boiled rice. It is unusual and yummy. The recipe is my own adaptation of several that were found online.

3 Tbsp dry brown rice ++++ 6 Tbsp non-fat milk ++++ 2 Tbsp dry coconut flakes, sweetened ++++ Optional: 0.2 oz cashews [add 33 more calories] or 5 raisins ++++  Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

Measure rice, milk, and coconut into a small saucepan, and add 3 Tbsp water. Cover and cook over very low heat, adding water if needed, until the rice is soft and expanded, and the liquids are absorbed. Scrape into a bowl and add optional topping.

Indian Vegetables with Turkey and Naan: 299 calories… 13 g fat… 6 g fiber… 17.6 g protein… 31 g carbs… 78 mg Calcium…  PB This delicious meal needs 2 things in advance: Rogan Josh Sauce and Naan breads, both of which you can purchase, although it is fun and easy to make your own naan.

++ 1 naan flatbread, 106 or fewer calories/piece ++++ 3 Tbsp Rogan Josh Sauce ++++ ½ cup zucchini, in ½” dice ++++ ½ cup cauliflower, in ½” pieces ++++ ½ cup tomato, in ½” dice ++++ 2 oz ground turkey [I used 15% fat but would have prefered less fat] ++++ ¼ tsp Indian curry powder ++ 

Cook the vegetables and turkey in a little water until softened and turkey is fully cooked. Drain, saving the cooking water for baking or soup stock. Add the sauce to the vegetables and meat, and heat gently. Warm the naan in the oven or on a hot, dry skillet. Plate to suit your preference. W.o.w.

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

1.5 two-oz eggs = US large	2 two-oz eggs
Gruyere or Cheddar cheese	fat-free milk + white whole wheat flour
apple or strawberries	sugar + blueberries [fresh or frozen]
	33-calorie chicken breakfast sausage
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

salad greens	Grilled sirloin steak left-overs + thyme
Jarlsberg or Cheddar cheese	mushrooms + red wine
olive oil + prepared mustard	creamed onions + peas
lemon juice + herbs to taste	sheet of purchased puff pastry
Sparkling water	Sparkling water