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.

Did the title make you think of large hairy dogs? Or a pass in the Swiss Alps? Both guesses are close to the mark, for today’s topic is Bernard of Montjoux. He was born in Italy in 923 CE, and became a priest. Bernard was assigned to tend the faithful in small towns located in the mountains on the border of Switzerland. There were two passes in the mountains that were the usual pathway for people crossing the Alps, going north for commerce or going south for a pilgrimage to Rome. These passes were treacherous for many reasons: the 8000-foot altitude made for cold temperatures and changeable weather which often caught travelers unaware; also, there were bandits who preyed on the unprotected. Bernard gathered a group of citizens to help him to patrol the mountain ways, to roust the bandits, and to assist stranded voyagers. He built a hospice in each of the passes, for over-night stays and for recuperation — they are still in operation! Eventually, the men who helped Bernard became monks in service of the cause, expanding and continuing the work of helping travelers through the passes, even after the good monk’s death in 1081. The two passes came to be known as Great and Little Saint Bernard Passes. As for the dogs, they didn’t show up until the 1800s. The breed was created from mountain herding dogs. With their strong bodies and long fur, the dogs were well suited to moving through the snow. The monks started using the dogs to locate and dig out avalanche victims. Due to their association with the monks of the mountain passes, the breed was known as the Saint Bernard. The saint never worked with those dogs in his life, and the dogs did not carry little casks of brandy. The most famous rescue dog of them all was “Barry”, who saved 40 people during his career in the Great Bernard Pass, and was renowned in his own lifetime. He died in 1814, and the breed evolved in appearance until it was officially recognized in 1861. Saint Bernard [the man] died on May 28, the Feast of St Bernard, patron of alpine skiers, hikers, and backpackers.

Our foods are from Italy, and though they have no specific association with Saint Bernard, they will get you through any day, snowy or not.

Focaccia, Loaded: 227 calories… 4.5 g fat… 3 g fiber… 7.5 g protein… 29 g carbs… 68 mg Calcium…  NB: These values are for the plated items alone and do not include the optional beverages. PBHere is a breakfast that will set you up for the day! And you could enjoy it at dinner too. HINT: This recipe serves 4 [four]. On a Slow Day, you could serve it to friends at lunch. TIP: Be sure to prepare the focaccio two days beforehand, to allow for the overnight rise. The recipe is from Melissa Clark writing in the New York Times.

4-servings from 8×8” pan
home-baked focaccia bread**	Put on serving board.
¾ c part-skim ricotta	Spread ricotta generously on top.
1 T chopped fresh herbs—-½ cup sliced red onion—– 1 c mesclun/chopped lettuce——12 black olives——- 12-16 cherry tomatoes——8 slices pepperoni	Slice onion very thinly. Cut olives and tomatoes in half. Briefly cook pepperoni in a skillet until warm.  Strew these over bread in order listed. Sprinkle with sea salt. Use a serrated knife to cut focaccia + toppings into 4 pieces.

**Focaccia Bread:	8×8-inch pan
75 g white whole wheat flour——75g bread/strong flour 2.5 g salt—–1.5 g dry yeast	In a bowl, stir these together with a fork until it forms a shaggy bowl.
	Cover bowl, let dough rise 8-12 hrs.
	Pat into an oiled baking pan, let rise 1 hour.
	Brush with olive oil. Bake at 400F 10 mins

Chicken Parmesan: 238 calories… 2.6 g fat… 4.7 g fiber … 31 g protein… 11.4 g carbs… 242.5 mg Calcium…  PG GF – if using GF bread At last! The restaurant classic made suitable for Fasters. And it is delicious. 

++ 3½ oz raw chicken breast meat, boneless, skinless ++++ 1 Tbsp Parmesan cheese, grated ++++ 1 tsp dried oregano and/or thyme ++++ ¼ oz whole-grain breadcrumbs, fresh not dried ++++ 1 Tbsp milk ++++ ¼ cup marinara sauce, homemade or jarred ++++ ¾ oz mozzerella, grated ++++ 2 Tbsp low-fat cottage cheese ++++ 1 cup baby greens + ½ oz grated carrots ++++ ½ tsp olive oil + ½ tsp red wine vinegar ++

Heat the toaster oven to 350F. Spritz an oven-proof pan with non-stick spray or olive oil. Pour the milk onto a small plate. On another plate combine the Parmesan, herbs, and bread crumbs with salt and pepper. Cream the other two cheeses together until well-combined. Dip the chicken in the milk on both sides. Dredge the chicken in the crumb/cheese mixture to coat it completely. Place on the oven-proof pan and spray with olive oil. Bake the chicken about 10 minutes, until golden. Top the chicken with the marinara sauce, then mound the cheese over it. Broil for 5 minutes until the cheese is melty and starting to brown. Prepare the salad ingredients and toss with dressing. For atmosphere, light a candle stuck in a wine bottle.

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

1 two-oz egg = US large	plain Greek-style yogurt, from skimmed milk
tomato + feta cheese + spinach	3%-fat ham
kalamata olive + cooked lamb meat	rhubarb + lemon juice
oregano + peach or nectarine	rolled oats + turbinado sugar
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

4 six-inch rice spring roll wrappers	40-calorie yellow corn tortillas + salmon
carrot + vinegar	New Mexico roasted green chilis + tomato
Haggis filling  + lettuce	red onion + Roma/plum tomato
flavorful oil + cherry tomatoes	rhubarb + cole slaw + avocado
Sparkling water	Sparkling water