How To Start

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 Adeoye Emmanuel who is now Following.

How does one begin the Fasting Lifestyle? It isn’t difficult. You won’t have to count calories or calculate nutrients — if you use my recipes, I have done it for you. 1st: designate the day or days that you plan as Fast Days. Write it on the calendar. Have your phone or tablet remind you, just as you would any appointment. We like Monday and Thursday. 2nd: Look in this blog’s archives for breakfast menus and choose four for Mondays and four for Thursdays. Write them on the calendar. Now you know what to eat for 8 breakfasts in the month. We like a baked egg dish on Monday, and an omelette/scramble on Thursday. But there are eggless breakfasts too. 3rd: Do the same for dinners for Mondays and Thursdays, and write them on the calendar. We like seafood/meatless dinners on Monday and meals with meat on Thursday. There are vegetarian meals on this blog too. 4th: Go shopping for the ingredients, at least for the first week. While shopping, resist the temptation to put snack foods or highly processed foods into the basket — even on the Slow Days, you should cut down on those empty calories. 5th: If, like me, you are not a morning person, prep part of the breakfast the night before. If you rush home just before dinner time, choose a Fast meal that could be thawed out when you get home. Soup is often a good choice for Fasting. These behavior changes will help to prevent you from getting processed breakfasts on the run or take-out for dinner. You will save money too. 6th: Can you delay breakfast — even by an hour? Can you move up dinner/supper? If you usually breakfast at 7 am and dine at 8 pm, that’s a long stretch for a beginning Faster. See what you can do about that.

Try these meals tomorrow. They are fairly easy to prepare and they have a lot of flavor. Good flavor, good fiber, and eye appeal will help you to appreciate a meal more. Drink lots of water or tea, and get into Fasting.

Creole Bake: 137 calories 6.5 g fat 2 g fiber 8.4 g protein 11.6 g carbs [10 g Complex] 67 mg Calcium   NB: The food values given above are for the egg bake and fruit only, not the optional beveragesPB GF  Creole flavors add zip to the morning eggs.

1 two-oz egg 1 Tbsp tomato dice or puree 1.5 tsp onion, minced 1 Tbsp bell pepper, minced 1 Tbsp bacon, chopped and measured raw 1.5 tsp Cheddar cheese, finely grated Pinch file powder 1.5 tsp creole seasoning    2 oz pear or apple   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]

Put the tomato, onion, bell pepper, and bacon in a small pan and cook until the bacon is mostly cooked. Drain the bacon fat from the vegetables. HINT: You could do this the night before. Spritz an oven-safe pan with non-stick spray and set the oven to 350 F. Whisk the egg and then stir in the cheese, vegetables, and seasonings. Pour into the prepared pan and bake for 12-15 minutes. Prepare your beverages of choice and slice the fruit.

Tuna Salad Sandwich, country-style:  Per Serving: 281 calories 9 g fat 4 g fiber 20 g protein 31 g carbs 91 mg Calcium   PB GF – if using a GF bun  Mayonnaise is a problem for me – I’d rather spend my calories on something else. So I came up with a different way to moisten my tuna salad, improving the protein and Calcium along the way. Try it. HINT: These amounts make enough for three [3] sandwiches. Dinner for three or dinner + two lunches.

One 5-oz can of white tuna in water [4.5 oz drained/ 115 g/ ¾ cup] 1 hard-boiled egg 4 Tbsp 2% milk-fat cottage cheese 2 Tbsp minced celery 2 Tbsp minced onion salt and pepper 3 hot dog buns   per serving:  ¼ cup 4-bean salad + ½ ear corn on the cob

Drain the tuna and turn it into a bowl. Break up the tuna with a fork. Chop the egg and add it to the tuna along with the cottage cheese, celery, onion, salt and pepper. Stir to incorporate. Boil the corn for 8 minutes. Divide the tuna salad among the hot dog buns and plate with the vegetables.


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.

Fables and myths are tales that can’t be true. From deadly women with snakes for hair to foxes talking to crows — these are great stories and fun to hear. Some people think that Fasting is a ‘fabulous’ idea. [There I am employing the original meaning of the word ‘fabulous’, meaning not to be believed: the stuff of fables]. On March 26, 1484, William Caxton, an English printer who had a Gutenberg press, produced his version of Aesop’s Fables. Today, I will share with you three [in fables lots of things come in threes] good articles about Fasting and the myths that prevent some people from trying it.

Three Common Fasting Myths Debunked is a good place to start.

The 7 Absurd Myths About Fasting makes for interesting reading.

11 Myths About Fasting covers it all: from skipping breakfast to starving.

As a bonus, an easy dinner recipe from the ‘Orient’ [Java, actually] which is the setting for many fables.

Chicken Satay:  262 calories 9 g fat 3 g fiber 24 g protein 17 g carbs 23 mg Calcium  PB GF  It looks so elegant in the restaurant, yet it is easy to prepare at home. Feel free to vary the vegetables if you wish.

3 oz chicken breast 1 Tbsp + 2 tsp satay sauce [Taste of Thai or Thai Kitchen] 1-½ tsp peanut butter pinch granulated garlic + Sriracha to taste 2 cherry tomatoes + 2 slices of cucumber 2-3 oz cauliflower, sliced across the entire head 

Cut the chicken into 1” pieces. Put in a bowl and mix well with 1 Tbsp of satay sauce. Let sit for 4-12 hours in the refrigerator. In a small bowl, combine 2 tsp of satay sauce with the peanut butter, garlic powder, and Sriracha. Slice the cauliflower into a ‘steak’ [across the head] that weighs 2-3 oz and brush it with the peanut sauce. Skewer the marinated meat on wooden or metal picks. Broil or grill both the meat and cauliflower until done. Plate with the tomatoes and any remaining sauce.

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

felafel pattiessmoked trout or mackerel gravlax
melon or pineappleGranny Smith apple
Greek yogurt, plainblueberries
mint leavesraspberries
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

ground veal + ground porkshrimp + cumin + olive oil
ground turkey + sageMaifun brown rice noodles
cabbage + 70-calorie bread garlic + lime juice + lettuce
pickled beets + mustard + egg whitecoriander leaves [cilantro]
Sparkling water Sparkling water

Saint Ludmila

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.

What do Anton Dvorak, problems with your in-laws, and Good King Wenceslas all have in common? The answer is Saint Ludmila. Her complicated life is the subject of a Dvorak oratorio; she is the Patron Saint of those having trouble with family relation; and she was the grandmother of the Good King of the well-loved Christmas carol. Born circa 860, she and her husband [Duke of Bohemia] were early adopters of the Christian religion. But not so the rest of the country, nor their daughter-in-law. After her husband’s and son’s deaths, Ludmila helped with the education of her grandson Vaclav [Wenceslas]. Annoyed by Ludmilla’s teaching of Christianity, Drahomira, her aggrieved D-i-L, had her strangled to death. Ludmila was quickly canonized and her fame spread throughout the Slavic countries.

Naturally, today’s menu’s feature food favorites of Bohemia/Czech Republic. The yellow plums at breakfast are particularly loved by the Czechs, and meat stew is enjoyed all over central Europe.

Czech Breakfast: 233 calories 5 g fat 3.8 g fiber 11.7 g protein 37 g carbs [18 g complex] 65.6 mg Calcium  NB: The food values are for the meal and fruit only and do not include the optional coffee. I’m told that the majority of citizens of the Czech Republic eat this for breakfast daily. Join them: they are on to something!

1 or up to 1.6 g sourdough rye bread 1 oz sliced ham, 3% fat ½ oz Hermelin cheese, or substitute Camembert 2 yellow plums  Optional: frothy mocha cafe au lait [65 calories] or blackish tea or lemon in hot water NB: No Smoothie

Whether you pile everything on the bread and eat it that way, or sample each item separatly, this is a hearty way to start the day. For those of you who start your daily eating at lunchtime, you should try this meal.

Gulyas: 283 calories 9.5 g fat 2.9 g fiber 40.4 g protein 8 g carbs [7.6 g Complex] 42.6 mg Calcium  GF This version of the Hungarian stew is from Craig Claiborne’s International Cookbook. HINT: The recipe makes 8 [eight] servings, so make it once and freeze in serving sizes.

Served with the noodles, which are peaking out on the sides.

2 pounds beef chuck [shoulder], cut in 1” cubes 1 Tbsp sweet Hungarian paprika 1 tsp olive oil 2 onions, chopped 2 Tbsp tomato paste 1 tsp salt + 1 tsp pepper 1.5 cups beef stock per serving: 1 oz green beans optional: ¼ oz egg noodles which add 27 calories 1 g fiber 2 g carbs [simple]

Heat the oven to 300 F. Toss the beef chunks with the paprika, salt, and pepper. Heat the oil in a Dutch oven [large, heavy, covered pot] and brown the beef in batches. Move the beef around in the pan to prevent it from sticking. Add non-stick spray as needed. Remove the beef to a plate. Add some water to the pan and saute the onions until they are transluscent. Return the beef to the pan and pour in 1.5 cups beef stock. Stir thoroughly, scraping brown bits off the bottom. Cover the pot and cook in the oven for 2-3 hours. Every hour, check the pot and stir, adding more water as needed. Taste for salt at the end. Divide into 8 portions, reserving the remainder for future meals. TIP: Freezes very well. Plate with the green beans and optional noodles.

3 Sisters

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Imagine this: Immigrants from another country arrive.  They settle illegally, with economic gain as their goal. They don’t learn the language or culture and they murder some of our people, and steal from us. Then more and more arrive.  What would your reaction be?   This was 1607, in coastal Virginia, and the alien people were Englishmen. Tomorrow will mark a grim episode of American history, and how you feel about it depends on which “side” you are on.   The solution for the native population?   In 1622, the Powhatan natives massacred 347 residents of settlements around Jamestown.  I am NOT recommending this as a solution to any problem.  The native people soon dwindled, due to disease or killing or assimilation, and yet their agricultural products remained and became important in our daily life.

Our foods today will represent the 3 Sisters, mainstays of the diet of First Nations people: corn, beans, and squash. The sophistication of this diet is as remarkable as the ingenious farming techniques employed to grow it.  Breakfast features pumpkin and maple syrup, two foods which the natives of the North-East introduced to the Europeans. Dinner is the meal who’s name was made famous by President Reagan and Daffy Duck, but here it is in its original form [not a side dish].

10-Grain Pumpkin Pudding:   277 calories   7.6 g fat   6.8 g fiber   12.8 g protein   41 g carbs [33 g Complex Carbs]   249.4 mg Calcium  PB   The delicious, nutty grains in the cereal seemed to call out for pumpkin and spices, and here’s the result. This recipe is easily prepared the night before and refrigerated for a quick and delicious breakfast.Ten-grain Pudding w: R-bs

4 Tbsp Bob’s Red Mill 10-Grain Cereal Mix                                                                                                    ¾ cup water                                                                                                                                                                 1 Tbsp ricotta cheese, reduced fat                                                                                                                       1 Tbsp pumpkin puree, canned or fresh                                                                                                         1 tsp maple syrup                                                                                                                                          nutmeg + cinnamon                                                                                                                                              ½ oz raspberries, fresh or frozen                                                                                                                          1 Tbsp pecans, chopped                                                                                                                                      5-6 oz fruit smoothie or green smoothie or natural apple cider                                                                                                   nearly-black coffee or tea; or lemon in hot water.

Cook the cereal with the water for about 8 minutes on the stove. HINT: do this the night before to save time in the morning. Stir in the cheese, pumpkin, syrup, and spices. Pour into a microwave-safe ramekin. HINT: you could get this all done and put it in the ‘fridge until morning. Brew the hot beverage and prepare the smoothie. Microwave the ramekin for no more than 1 minute. Plate with the fruit and sprinkle the nuts on top of the hot cereal. Ridiculously easy for a meal so satisfying.

‘Original’ Succotash:  270 calories  2.6 g fat  9.3 g fiber   18 g protein  50 g carbs [all Complex] 71 mg Calcium  PB GF  The Mystic Seaport Cookbook contains many quaint and curious old recipes. What follows is my combination of two of them. It is ‘original’ because it gets us back to what succotash once was and because it is my own version. HINT: This recipe makes 3 cups of succotash, which could be 3 servings.Original Succotash w: Corn Mush

½ cup lima beans [Green Giant frozen Fordhook]                                                                                      ½ cup green/snap beans                                                                                                                                                 ½ cup corn kernels                                                                                                                                                ¼ cup canned navy beans                                                                                                                                      2 oz corned beef [New England-style is grey because it contains no nitrates]                                         1 slice corn mush aka: polenta [see SIDEKICKS II Oct 4, ’17]                                                                      sage, pepper, salt to taste [mind that the corned beef might be salty]

Cook the vegetables until they are tender. Drain the cooking water and reserve ½ cup. Mash the navy beans and whisk into ¼ cup vegetable water. Put all vegetables and the meat into a pan along with the mashed beans. Add sage and pepper to taste and more vegetable broth if you wish. If it needs more salt, add it too. In a non-stick pan, saute the corn mush on each side until it is warm. Start with one cup as it could be very filling.


Ingredients for next week: breakfast, single portion

1 two-oz egg  clementines
avocado  reduced-fat cottage cheese
 crab or lobster meat  fat-free vanilla yogurt
 ricotta cheese
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

 1-1/2 cups excellent chicken stock  chicken breast, raw
 parsnips     +   parsley  lime
 carrots  pineapple
 cooked chicken breast meat  brown rice
 celery chicken stock
 egg noodles  thyme, cornstarch, heavy cream
Sparkling water Sparkling water

A Different Feast

You know that the Pilgrims did not eat roasted turkey and pumpkin pie, don’t you? Sorry to burst your bubble….  With Thanksgiving on a Thursday, you have a dilemma: to Fast or to feast.  If you are really committed to Fasting, carry on. Your health may depend on it. Here is a suggested menu for Thanksgiving Thursday.

Vegetable Omelette     283 calories     9.5 g. fat       19.5 g. protein      30 g. carb          PB  GF if you eliminate the bread or use gluten-free bread.  Take advantage of the goodness of vegetables and use up some left-overs at the same time! Win-win.Vegetable Scramble w: toast, apple

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 tsp Parmesean cheese, grated                                                                                                                          2 tsp red onion, chopped                                                                                                                                            1 oz cooked summer squash/ green beans/ broccoli/ HINT: prepare extra vegetables at dinner on Wednesday or Sunday and save for this meal the following Fast Day                                                                                                              ½ slice 70-cal bread                                                                                                                                              salt, pepper, herbs of your choice                                                                                                                      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

Spritz a fry pan with olive oil or non-stick spray and stir the onions until they are soft. Chop the cooked vegetables and add to the pan to warm. Whisk the eggs and pour them into the pan, stirring to mix with the vegetables. As bottom of eggs begins to set, put the cheese, salt and pepper on the eggs. Cook to your liking, fold and plate with the fruit and toasted bread. Pour your beverages and have a great day.

Seafood Chowder   275 calories   11.2 g. fat   15.2 g. protein  15.9 g. carb GF This makes 10 one-cup servings. It freezes nicely, but it is great to share! My husband found the recipe in Yankee magazine. He prepares this every year. It is wonderful. The directions look long and involved but the results are worth it. HINT: this chowder should be made the day before.Seafood chowder on Wedgewood tile

4 strips thick-cut bacon, diced                                                                                                                               1 medium Spanish [yellow or white, not sweet] onion, finely diced                                                                             1 pound baking potatoes, peeled + cut in ½ cubes                                                                                          2 pounds steamer clams in their shells                                                                                                  one lobster weighing 1 and ½ pounds                                                                                                              1 pound scallops                                                                                                                                                            1 pound shrimp, peeled                                                                                                                                                     1 quart whole milk                                                                                                                                                     4 Tbsp butter                                                                                                                                                                  2 sprigs parsley, finely chopped                                                                                                                                  ¼ tsp paprika + salt + pepper to taste

In a medium skillet or saute pan cook the diced bacon until brown and crisp. Remove bacon and reserve. Pour off all but 1 Tbsp fat and add the onions. Cook slowly over low heat, stirring, until translucent [10 mins?].  Set aside with the bacon in a large bowl.

In a separate saucepan, cover cubed potatoes with salted water and boil until almost tender, about 15 minutes. Drain and add to the bacon/onions.

Put clams in a large pot and add 1 quart water. Heat to boiling, cover, and cook until clams open, about 3 minutes. Remove the clams but leave the liquid in the pot. Strain the liquid through a sieve lined with paper towel. Remove the clams from their shells and cut them into smaller pieces if necessary. Add to the potatoes, onion, and bacon.

Put the strained clam broth back into the empty pot and bring to a boil. Add the lobster head-first into the boiling broth. Cover and cook for 20 minutes. Remove lobster and let cool. Crack the shell to remove the meat. Cut the meat into 1/2” chunks and add to the previous ingredients.

Heat the broth until boiling. Add the scallops and shrimp. Reduce heat to low. Simmer about 3 minutes, until the scallops + shrimp are just cooked through.

Add all the previously cooked ingredients, along with the milk, butter, parsley and seasonings. Heat until steaming but not boiling.

Cover and cool. Let the pot sit in the ‘fridge or on a cool back porch for 12-24 hours. This really enhances the flavors. When ready to serve, heat to steaming hot but do not boil. Freeze what is left over in freezer containers which are the same size as a serving.