weight loss

Traveling While Fasting

~ me ~ Leave a comment

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

Can’t tell you how often people say, “Well I’m off on holiday and of course that means I won’t be Fasting, since that would be impossible.”  And I think, “Why would you say that?”  Having been at this for 5 years, perhaps it is easier for me to see the possibilities on a menu and do a mental calculation of calories.  But even without that, if one sticks to lean proteins, fruits, and vegetables at meals on Fast Days, then one might even allow the odd glass of wine! Other days, enjoy whatever local fare is offered. The bottom line is this: Fasting on vacation does not mean ruining your trip or spoiling the fun. Rather, it gives you a framework which enables you to partake of local foods sensibly without the groans of disappointment when you read the scales upon your return.

Breakfast the Hotel: Most hotels serve a Breakfast Buffet,   Fasting breakfast in Rome                                                                     often of grandiose proportions. If you view it                                                                                 with a Faster’s eye, you will spot some                                                                                                offerings which exactly fill the bill.   On Slow Days, one can sample more freely from the other tempting treats.                                                                                  Breakfasting from the buffet in Rome looked like this: It was the perfect prelude to a day at the Colosseum and the Church of San Clemente, with its 5 levels of historic interest.

 

 

Dinner at the Restaurant:  If your     Fasting dinner in the Azores                                                                         accommodations are not of the self-                                                                                            catering type, you will find yourself                                                                                             dining in a restaurant on a Fast Day.                                                                                            Seafood to the rescue!  At Botequim Açoriano in Rabo de Peixe, Sao Miguel, Azores,                                                                                                                                                                                               grilled fish with a side salad was a great meal. Enough for two, it just what we needed.

Computing

~ me ~ Leave a comment

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.                                                                                                                                  Welcome to Yummy-ciouss who is now Following.

Have you ever heard of Charles Babbage ? NO?!? The fact that you are reading this on a computer should give you a clue… On June 21, 1822, Babbage proposed his Analytical Engine, Difference Machine II which eventually lead to the development of modern computers.  The inspiration for his machine came from a weaving loom developed in France in 1804 by Joseph Marie Jacquard.  The loom required cards with holes punched in certain locations to “program” where the threads would cross over or under. So Babbage designed a machine with ‘punch cards‘ [those of us of a certain age will remember those with distaste].  It was not actually built until 1991.  If you watch the video about the Analytical Engine, you might see a similarity to the machine in the film The Imitation Game about WW2 code-breakers. Interesting coincidence: Babbage was also a code-breaker.

When dieting, there are several numbers that are worth computing. Using the calculations below, you can tell if your weight is in the ‘normal’ range, and how many calories to eat each non-Fasting day to achieve the weight you want to be.

Fun Fact: There are 3500 calories in one pound of fat. But I’ve read that you need to burn 7000 calories to lose one pound.  What do we need to know to do that? Read on:

BMI =  Body Mass Index, according to the NIH, is a measure of body fat based on height and weight that applies to adult men and women.  This is a rough way to calculate if you are obese, over weight, or normal weight. It works less well for people with a lot of muscle [athletes or body builders] and those with less muscle [older people with sarcopenia]. To Calculate: divide your weight in pounds by your height in inches squared; then multiply the result by a conversion factor of 703.                                                 The formula is: BMI = weight in pounds / [height in inches x height in inches] x 703.

BMR = Basal Metabolic Rate which says how many calories your body uses up by simply existing.  When you sleep or sit down to read, you are still burning calories, and that is what this measures.                                                                                                                                To calculate it for males: BMR = (height in centimeters x 6.25) + (weight in kilograms x 9.99) minus (age x 4.92) + 5.                                                                                                                    For females: BMR = (height in centimeters x 6.25) + (weight in kilograms x 9.99) – (age x 4.92) minus 161.                                                                                                                                        Do the calculation twice: once using the WEIGHT YOU ARE and once using the WEIGHT YOU WOULD LIKE TO BE.

TDEE = Total Daily Energy Expenditure  This looks at how much energy your body uses [BMR] and your physical activity level [PAL] to calculate how many calories per day you could eat in order to lose weight. It is better to be conservative in your activity level.  For weight loss, use the BMR number based on the WEIGHT YOU WOULD LIKE TO BE.

My TDEE = 1450 calories for Slow Days [our droll little name for Non-Fast Days]                     Do I ever exceed that? Sure I do! Holidays, birthdays, other celebrations. But then there will be a Fast Day to correct for it.  Do I obsessively count calories every day? No. By now I pretty much know what and how to eat to stay on track: wholesome, home-made, locally-sourced, real food in sensible portions.

Sedentary
Little or no Exercise/ desk job
TDEE = 1.2 x BMR
Lightly active
Light exercise/ sports 1 – 3 days/ week
TDEE = 1.375 x BMR
Moderately active
Moderate Exercise, sports 3 – 5 days/ week
TDEE = 1.55 x BMR
Very active
Heavy Exercise/ sports 6 – 7 days/ week
TDEE = 1.725 x BMR
Extremely active
Very heavy exercise/ physical job/ training 2 x/ day
TDEE = 1.9 x BMR

Ingredients for next week: breakfast, single portion

1 two-oz egg 1 two-oz egg + 1 egg white
  1 oz scrapple rhubarb
 scallion  flour +  sugar
 fat-free vanilla yogurt  milk  +  baking powder
 raspberries  Canadian Bacon [back bacon]
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:

 shaved rare roast beef  beets
 provolone cheese  potatoes
 onions  egg
 potato bread  Canadian bacon/back bacon
 broccoli  onion
Sparkling water Sparkling water

Agatha

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.                                                                                Welcome to masterchefu who is now Following.

Tomorrow will be the Feast Day of Saint Agatha.  That’s a name you don’t hear much any more…  She lived in Sicily and Malta. Legend says she was a beautiful young woman who refused to marry due to her faith. [Agatha thought that she could serve God better by staying single and dedicating her life to religion.] Victimized by a Roman official, she died most cruelly, and is remembered for her steadfastness. Agatha could be a symbol of both the modern ‘MeToo‘ movement and the campaign against breast disease. Due to her association with the island nation of Malta, breakfast features the flavors of traditional Maltese foods.  Due to her being the patroness of those with breast diseases, it is common to prepare foods shaped like breasts on February 5.

Maltese ScrOmelette:   293 calories  8.4 g fat   3.5 g fiber   18 g carbs   252 mg Calcium  PB GF Between the fish and the vegetables, these flavors have “Malta” written all over them.Maltese ScrOmelette

1 ½ 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                                                                                                   1/4 oz cooked tuna                                                                                                                                                                         2 Tbsp frozen spinach                                                                                                                                               2 Tbsp Mediterranean Vegetables, chopped    [see Sidekicks II from October 4, 2017]                     ½ clementine                                                                                                                                                     blackish coffee or blackish tea or lemon in hot water                                                                                5-6 oz green or fruit smoothie or unpasteurized apple cider

Thaw and chop the spinach, and drain it through a small sieve. Break the tuna into small bits. Combine all vegetables with the tuna. Heat the ingredients briefly in an oil-misted non-stick pan, then pour in the whisked eggs. Cook to your preference. Serve with the fruit and the beverages of choice. Sunny flavors!

Fish Timbale:   276 calories   17.3 g fat   1.6 g fiber  23.5 g protein   8 g carbs   95 mg Calcium  PB GF   Sounds high-falutin’ but really very easy.  Made with two types of fish, it is a good use of leftovers.Fish Timbale w: chard

2 Tbsp spinach                                                                                                                                                                    1/2 Tbsp shallot                                                                                                                                                           1 and 2/3 oz mackerel or salmon                                                                                                                                     1.3 oz haddock or cod                                                                                                                                           3/4 oz egg [either pullet egg or an egg white], well-beaten                                                                                                    1/3 oz white beans                                                                                                                                                            2 Tbsp cream                                                                                                                                                                   1 oz chard                                                                                                                                                                   1/8 tsp olive oil nutmeg + granulated garlic

Wash the spinach and leave water on the leaves. Put in a lidded pan along with the chopped shallot. Put on the lid and let cook until the spinach is limp. Remove, chop, and squeeze the water out of the spinach. Thoroughly mash the white beans and add the cream. Stir the spinach + shallot into the bean + cream. If fish is raw: Put in a pan with a little water. Cover and steam until fish is cooked. Flake the fish and combine with the other ingredients, except the chard. Turn into a spritzed ramekin and bake at 400 degrees F. for 10-15 minutes. Meanwhile, coarsley chop the chard and cook it in a little water until done. Drain and season with nutmeg and granulated garlic. Run a knife around the sides of the timbale and invert the plate over it. Turn the plate right-side-up and remove the timbale. Plate the chard.

Sidekicks II

~ me ~ Leave a comment

 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.

Fred Astaire & Ginger Rogers. Bogey & Bacall.  Roy & Dale.  These couples were meant to be together. Today would have been my parents’ 75th wedding anniversary.  They were devoted soul-mates and so I continue my series of foods that go with other foods.  Whether you are Fasting or enjoying a Slow Day, these foods, like my parents, are good sidekicks.

Tostada w: green smoothie

CHILI NON CARNE:  HINT: This is enough for 4 one-cup servings OR two 1.5 cup servings with 1 cup left over. Prepare it for dinner or use it for breakfast: Tostadas, Chili-chili Eggs.                                                                                     15-16 oz canned red beans, drained and rinsed                                                                                                   16 oz canned tomatoes – in chunks or diced, not drained                                                                       1 cup chopped onion                 1 green pepper, chopped                                                                                          2-3 tsp chili pepper, or more if you like         ½ – 1 tsp ground cumin                                                  Saute the onion and green pepper in some of the tomato juices until tender. Add remaining ingredients and cook gently until the stew is thickened. Taste to see if it needs more seasoning. 

Lime Chicken w: coleslaw

COLESLAW: Perfect with hot dogs, burgers, or grilled chicken. Makes ¾ cup                ½ cup chopped cabbage                                  2” carrot grated [makes ¼ cup]                celery seed       2 tsp Mayo Dressing made with olive oil 1.5 tsp cider vinegar pinch                                                                                      Whisk the mayo with the vinegar and toss with the vegetables. Sprinkle with celery seed and refrigerate 2 hours.

Mediterreanian ScrOmelette

MEDITERRANEAN VEGETABLES: Serve with eggs or folded into crepes. So versatile.                                      2 cups eggplant, peeled & cubed OR 1 and 1/2 cup bell peppers, cubed              1.5 tsp oregano  2 cups tomato, cubed                                                       2 cups zucchini, cubed                 2 cloves garlic                                                                              ½ cup chickpeas, rised and drained            

Prepare all the vegetables, and put them in a saucepan. Simmer, covered, until cooked through. If watery, remove lid and continue to simmer. Add oregano, salt and pepper to taste, and the chickpeas. Use whatever amount you wish for this meal and freeze the remainder in 1/2-cup or 1-cup portions.

Ratatouille Chicken

POLENTA:   Serve with Chicken and Mediterranean Vegetables                                                  equipment you will need:                                                  >>metal bowl of 1 quart capacity                                                                    >>sauce pan that the bowl will sit on top of, like a double boiler                                                                        >>lid for the bowl OR aluminum foil                                                                                                                        >>5”x 2.5” loaf pan, lined with cling wrap                                                                                                               ingredients: ½ cup skimmed milk                                                                                                                         1 cup water                                                                              ½ cup Polenta corn meal                                                         1 tsp Italian herb seasoning                                                directions: Bring the water and milk to a boil. Pour into the bowl then whisk in the corn meal and continue to whisk until smooth. Cover with the lid or foil. Put hot tap water in the pan and bring to a simmer. Place the covered bowl on the pan of water to cook for 20 minutes, stirring twice. Cook for 30 minutes more, or long enough to make a stiff mush.                                                                                                     Scrape the mush into the lined loaf pan. Cool then refrigerate.  Cut into 6 slices. One for tonight. Wrap and freeze the rest.

Watercress ScrOmelette w:peaches

WATERCRESS SAUCE:  Terrific as an add-in for egg dishes or sauces.                                                8 oz watercress, rinsed and trimmed of tough stems                                1 medium-large onion       1 tsp olive oil                                                                                 1 cup vegetable stock

Put the onion in a food processor and run until completely chopped. Warm oil over medium heat and cook onions for 10 minutes or until softened. Process the watercress until finely chopped. Add to the onion and cook 5 minutes more. Stir in the stock and simmer for 15 minutes. Run through the food processor one more time.  Serve immediately or cool and store. I froze it in ice-cube trays and got about 18 cubes. The cubes were put in a bag for future use: .

Ingredients for next week: breakfast, single portion

1 two-oz egg1.5 two-oz eggs
 1/2 oz smoked salmon marinara sauce  + marinated mushrooms
 leek capers + black olive
 dab of low-fat sour cream or plain yogurtblueberries
 dill weed + lemon juice 
Whatever you need for your smoothieWhatever you need for your hot beverage
Whatever you need for your hot beverageWhatever you need for your smoothie

Dinner, single portion:

 Cooked salmon3.5 oz chicken breast
 medium cucumber¼ cup marinara sauce
 watercress sauce [27 Sept 2017]Fresh bread crumbs
 Dijon mustard  +  leek Parmesan cheese
 4-bean salad [17 Sept 2017]Mozzerella cheese + cottage cheese
 Baby greens + carrot + vinaigrette
Sparkling waterSparkling water
  

Fasting While Feasting

~ me ~ Leave a comment

Lent is one of the times of the Christian calendar when people think about fasting: reduced calories, meatless meals, more fish, no eggs.  Now at the Lenten season, it is not too late to begin Fasting: either for religious reasons or health reasons.  Just like dieting, if you stray, you can always get back onto the path.  Here are some suggestions for meals that will meet the requirements any day you choose.  Welcome to MLE who is now following. [Thanks, Peg.]           Check out the bottom of the page for next week’s shopping list and a recipe for some fabulous Mexican Pickled Vegetables.

Moroccan Tuna posted under ‘Western Med’ February 5, 2017

Tuna-Bean-Garlic Patties posted under ‘Rich Flavors’ February 28, 2016Tuna:bean:garlic patties

Spinach/Fish Timbals posted under ‘Keep the Faith’ February 7, 2016Spinach-Fish Timbales w: gr beans

Chili non Carne posted under ‘Go Wild’ March 2, 2016

Minestrone Soup posted under ‘Mmmmmm….’ February 3, 2016

Mediterranean Vegetables with Couscous posted under ‘…Summer…’ February 3, 2016Mediterranian Meal

Salmon Roasted with Tomatoes posted under ‘What do we do now?’ January 3, 2016Roasted slamon w: tom + sug-snap peas

Red Beans and Rice posted under ‘Some of That’ October 7, 2015

INGREDIENTS LIST FOR NEXT WEEK’S MEALS: one portion servings                               breakfast:

1 two-oz egg 1.5 two-oz eggs
¼ oz bleu cheese 3 Tbsp Mexican Pickled Vegetables
cottage cheese cheese, low-fat [or ricotta] 1/3 oz Cheddar cheese
Parmesan cheese pear or apple
salt, pepper
Applesauce [unsweetened], 2 oz [or pear]
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:

2.5 cups baby salad greens 1 oz thinly sliced corned beef
2.5 oz beets 1/3 cup Bechamel sauce, plain
1.25 oz bleu cheese 1/4 oz Swiss cheese, from deli
1.5 oz tomatoes, fresh 1.5 cups cabbage
1 oz white beans, canned
Olive oil + balsamic vinegar

Mexican Pickled Vegetables: This Yucatan treat comes to us via It’s All American Food by David Rosengarten. Quantities given to make one quart. Easily doubled.                       NB: Will keep in the refrigerator for several weeks.                                                                       NB: The longer it sits, the spicier it gets. Super as a side dish; a nibble; an ingredient.

2 cups cauliflower florets                                                                                                                                             1 and ¼ cup carrots, peeled and sliced 1/4” thick on the diagonal                                                        ½ cup zucchini, sliced into 1/3” rounds                                                                                                            2-3 jalapeno peppers, sliced thinly                                                                                                                 ½ cup white vinegar                                                                                                                                             1 cup cider vinegar                                                                                                                                                 1 cup water                                                                                                                                                                3 Tbsp sugar [do not use sugar substitute when pickling]                                                                          1 Tbsp kosher salt                                                                                                                                                  1.5 tsp dried oregano, Mexican if you can get it                                                                                                                   ¾ tsp peppercorns                                                                                                                                                 ½ tsp coriander seeds                                                                                                                                           ½ tsp dried thyme                                                                                                                                                   1.5 bay leaves, crumbled                                                                                                                                       ½ large onion, thinly sliced                                                                                                                                 3 cloves garlic, halved

Bring a pot of salted water to a boil and add the cauliflower and carrot. When the water returns to a boil, boil the vegetables for 2 minutes. Drain the vegetables and refresh under cold water. Put the cooked vegetables in a large bowl with the zucchini and jalapenos and stir to combine. Put into a heat-proof one quart glass jar [ex: a Mason jar], and set aside on a cutting board.                                                                                                                                                          In a sauce pan, combine the vinegars, water, and all remaining seasonings. Bring to a boil, then simmer 5 minutes to blend flavors. Take off the heat and immediately pour over the vegetables in the jar. [I had a little left over, which I saved to pour in later] Let cool to room temperature, then put a lid on it and refrigerate until cold. Very pretty. Very yummy.

Marching Along

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It is now March.  If you have been diligent about Fasting, then you are marching along toward your goal of a new-looking you. A long journey begins with a single step, and a quest to control your eating begins with a single meal. You have your ‘marching orders.’ For other menu suggestions, read https://gma.yahoo.com/blogs/abc-blogs/fast-diet-recipes-low-calorie-meals-120306312–abc-news-lifestyle.html which is based on Dr. Mosley’s original appearance on Good Morning America in 2013.

Ham Bake: 286 calories   7.2 g fat   1.9 g fiber   15.5 g protein   35 g carbs   282 mg Calcium GFham-souffle

1 two-oz egg                                                                                                                                                                  ¼ oz 3 % fat ham from the deli, minced                                                                                                           1 Tbsp reduced fat ricotta                                                                                                                                       1 tsp Parmesan cheese, grated                                                                                                                        large pinch of crumbled sage + salt & pepper to taste                                                                                      ¼ cup blueberries or 2 oz unsweetened applesauce                                                                                     blackish coffee, blackish tea, or lemon in hot water                                                                                   5-6 oz smoothie or natural apple cider

Spritz a ramekin with non-stick spray and set the toaster oven to 350 degrees F. Vigorously whisk the egg, ham, cheeses, and seasonings and pour into ramekin. Bake 15-17 minutes until puffed, not until golden. Portion the fruit, pour the beverages and this will surely be a good day.

Lobster Thermador:   269 calories   13.4 g fat   5.5 g fiber   29 g protein   18.4 g carbs  130.5 mg Calcium   PB GF   Lobster is wonderful for the Fasting Lifestyle, whether you get it pre-cooked or raw. The damage comes when it is slathered in butter. I think that butter masks the clean, pure taste of the lobster, so I haven’t dunked my lovely crustacean in it for years. This recipe is so elegant yet lacks calories to such an extent that I have added a very French dessert course: fresh peaches and raspberries.lobster-thermador

¾ cup lobster, cooked and cut into chunks                                                                                                       1 Tbsp heavy cream                                                                                                                                                   2 Tbsp Béchamel sauce [see: 1789, posted on July 13, 2016.] HINT: I always keep Béchamel sauce frozen in small amounts.                                                                                                                         ½ tsp Dijon mustard                                                                                                                                                     flat-leaved parsley, chopped, for garnish                                                                                                         3 oz green beans                                                                                                                                                 dessert: 1 oz raspberries [fresh or frozen] +  2 oz peaches, cut into cubes [fresh or frozen]

Stir together the cream, Béchamel, and mustard. Lightly fold in the lobster. Heap into a ramekin, sprinkle on the parsley, and heat at 350 degrees for 15 minutes. Cook the beans and put the fruits in a lovely bowl for dessert.

Happy Birthday #2

~ me ~ Leave a comment

Tomorrow will be my husband’s birthday.  If ever there were a poster child for the Fasting Lifestyle, he’s it.  When nay-sayers look at diets, they say that fasting is probably unsustainable; that no-one would want to stay on that diet for very long.  We are almost to 4 years on the diet, and still follow it.  Even when I’m not home, my husband sticks to the diet.  Because he enjoys the food and he realizes the benefits of the plan.  I’m glad he’s on board, because I love him and want him to be healthy for years to come.  P, YTQ.

Rustica Scromelette:   292 calores  8.9 g fat      1.4 g fiber     16 g protein     33 g carbs       270 mg Calcium   PB GF   One of our favorite dinners for a Slow Day is Pasta Rustica. So why not enjoy those flavors at breakfast? The cheese, the herbs, and the eggs combine for a real WOW in the morning.rustica-scromelette

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.                                       ½ Tbsp crushed tomatoes                                                                                                                                  ½ Tbsp low-fat ricotta cheese                                                                                                                          1/8 oz mozzerella, chopped                                                                                                                                1/3 oz onion, chopped                                                                                                                                                  ¼ clove garlic, minced or pressed                                                                                                                     basil + oregano + salt + hot pepper flakes HINT: I combined the tomato, cheeeses, herbs and spices the night before.                                                                                                                             1 oz melon                                                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                                 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the prepared onion and garlic and stir to cook briefly . Whisk the eggs with the cheeses and seasonings and pour over the onions in the pan. Scramble to your favorite degree of doneness. Plate the fruit, prepare the beverages. You are in for a treat.

Turkey Picatta: 257 calories   5 g fat   1.3 g fiber   31 g protein   21 g carbs   28 mg Calcium GFturkey-piccata

4 oz uncooked turkey breast                                                                                                                             salt & pepper                                                                                                                                                          ½ tsp olive oil                                                                                                                                                              1 Tbsp white wine                                                                                                                                                    1/3 cup chicken stock                                                                                                                                            1.5 tsp lemon juice                                                                                                                                                         2 Tbsp shallots, minced                                                                                                                                 pinch garlic powder                                                                                                                                                         2 tsp capers                                                                                                                                                                      3 oz tomatoes, sliced                                                                                                                                            ¼ cup brown rice [saved from a previous cooking time and frozen — a great time-saver today since brown rice can take 40 minutes to cook]

Combine the wine, stock and lemon juice. Put your hand on the turkey breast and cut it parallel to your hand into 2 pieces. If needed, pound the pieces to even out the thickness. Sprinkle with salt & pepper. Heat olive oil over medium-high heat and cook the turkey on both sides until cooked through, adding a little of the stock mixture if needed. Remove turkey to a plate and keep warm. Add the stock mixture and shallots to the pan along with the garlic powder, stirring up the brown bits on the pan. Cook down until only 3-4 tablespoons of sauce remain. Lastly add the capers. Warm the rice [if using cooked left-over rice],  slice and plate the tomatoes. Plate the rice, drizzling 1 Tbsp sauce over it. Plate the turkey, pouring the remaining sauce on it. 

INGREDIENTS FOR NEXT WEEK’S MEALS, portions for one person:                                    Breakfast: NB: breakfast on Monday makes enough for a breakfast and a lunch.                  breakfast on Thursday makes enough for a breakfast and a lunch.

3 two-oz eggs + 1 egg white 4 Tbsp + 1 tsp low-fal ricotta
1.4 oz mozzerella cheese 1 oz mushrooms
1 clove garlic 2/3 oz Jarlsberg cheese
1 cup cooked spinach Broccoli, 1 oz could use left-over
Nutmeg, salt, pepper, marjoram, chives, Onion, 1 oz
Melon, 1- 2 oz Grapes, 1 oz or substitute melon
Blueberries, 2 Tbsp
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner:  NB: dinner on Thursday involves some preparation in advance

Roasted red pepper 1 0z Mozzerella 1 oz
3 oz canned tuna or 2 oz fresh, grilled Tomato 2.5 oz
1.5 oz whole green beans [could use leftovers] ¾ oz marinated mushrooms
Garbanzo beans 3 Tbsp Black olives, 2, oil-cured
1.2 slices peperoni Red onion 2 tsp chopped
½ tsp flavorful finishing oil Broccoli 1.5 oz
1.75 oz chicken breast meat, cooked Bechamel sauce 2.5 Tbsp from a larger batch
3 part-buckwheat crepes – make batter ahead using recipe from Holy Crepes, Oct 13, 2015    need: buckwheat flour, unbleached white flour, 2 eggs 1.5 c. chicken stock        carrot slice           onion slice     3 T butter      ½ c half & half                                 3 T white whole wheat flour                              ½ c skimmed milk                                                     1 wedge Laughing Cow cheese

 

New Look

~ me ~ Leave a comment

On this day in 1953, Christian Dior presented his fashion collection which came to be called ‘The New Look.’  It featured a belted waist and a wide skirt, sans poodle.  Would you like your own new look?  More svelte, perhaps?  It is possible with the Fasting Lifestyle. Shop today for ingredients, and start working on your new look tomorrow.    And then read this review of the Fast Diet by WebMD.  http://www.webmd.com/diet/fast-diet-review

Sausage-Egg Bake:  303 calories   7.6 g fat     1.4 g fiber    17.2 g protein    32.7 g carbs    211 mg Calcium    GF      Quick and yummy: can’t beat that.sausage-egg-bake

1 two-oz egg                                                                                                                                                                1 chicken breakfast sausage, cooked [I like AlFresco frozen sausages, 50 calories/link]                                                   1 Tbsp low-fat cottage cheese                                                                                                                                                       pinch marjoram, salt, pepper                                                                                                                            ½ oz unsweetened applesauce                                                                                                                    blackish coffee or blackish tea or lemon in hot water                                                                                  5-6 oz fruit smoothie, green smoothie or natural apple cider

With the back of a spoon, mash the cottage cheese through a sieve to break up the lumps and make it smooth. Whisk the cheese with the egg and seasonings. Spritz a ramekin with oil or non-stick spray. Dice the sausage and put it into the ramekin. Pour the egg mixture on top and bake in the toaster oven 12-15 minutes, depending on how you like your eggs. Brew your warm beverage, shake and pour the smoothie, dish that sweet little dab of applesauce. Nice start to your day.

Crab-Stuffed Flounder: 273 calories      PB GF – if using GF bread      HINT: Serves 2 [two] but recipe could easily be cut in half.  Simply delicious.crab-stuffed-white-fish

½ cup crab meat                                                                                                                                                      2/3 ounce egg [white and/or yolk]                                                                                                                               3 Tbsp scallion, chopped                                                                                                                                                 2 tsp Dijon mustard                                                                                                                                             1.5 Tbsp fresh bread crumbs made using 70-calorie whole-grain bread                                              chopped parsley, salt, and pepper                                                                                                                     11 oz flounder or sole fillets. This must be as 4 [four] fillets if serving 2 diners                                  1 tsp butter                                                                                                                                                                       2 tsp shallots, chopped                                                                                                                                         ¼ cup white wine                                                                                                                                                per person: 1 cup lettuce dressed with ½ tsp olive oil and ½ tsp vinegar 

Combine the crab, egg, scallion, mustard, bread crumbs, parsley, salt, and pepper. Melt the butter in an oven-proof dish and add the wine. Lay two fish fillets in the dish and top with the crab stuffing. Lay the other fish fillets on top of the stuffing and lightly press down. Spoon some of the butter/wine on top of the fish. Sprinkle with the chopped shallots. Bake at 400 degrees for 10 minutes or until the fish is cooked and opaque. Prepare the salad. When serving the fish, pour the pan sauce over top.

Ground Hog Day

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In the movie of that title, the main character relives the day over and over until he gets it right.  So I’m going to repeat some advice which I’ve printed before, in the hope that it will get you over the hump on a Fast Day so that you can maintain the Fasting Lifestyle.   Stick to those resolutions made in January.          [No ground hogs were harmed in the making of this Blog]

1. Watch the video of Dr Mosley’s program  Eat-Fast-Live which we saw originally on PBS.   http://www.dailymotion.com/video/x18a1b6_michael-mosley-eat-fast-live-longer_lifestyle     This is what inspired us to start this Lifestyle and it might help you too.

2. Plan ahead. We write on the calendar what Fast meals we want to eat in a week. Nothing ruins a diet like coming home and having no idea what to eat for dinner. That’s when the default foods come out [carry-out.  pizza]. You can avoid that by planning.

3. Prep ahead. You see in many recipe the HINTS about preparing food ahead. This is a real time-saver in the morning. Want your spouse to help you to stay on the diet when you get home late? Write out the recipe, leave it on the counter, include info about where to find ingredients, and maybe the meal will be in progress when you come through the door.

4. Shop ahead. Now that you know what you want to eat, have the ingredients on hand. When Fast Day comes, you want to be ready.

5. Portion as you shop.  The recipe calls for 4 oz chicken breast, so when you get home, cut the chicken into the correct size. Wrap and label the part you need, save the trimmings for another use such as Chicken Curry [Feb. 11] or Chicken Noodle Soup [Jan 19]. The same goes for vegetables: slice and chop those 2 oz of bell pepper that you will need.  It takes moments to do this as you unload the groceries, so do it to save time later.

6. Listen to Diane Rehm interview Dr. Mosley.  http://thedianerehmshow.org/shows /2013-03-13/dr-michael-mosley-fast-diet  Diane asks the tough questions and ends the conversation by saying that everyone on her staff can’t wait to try the diet!

7. Make the meal setting special. Instead of eating on the run or while standing over the sink, make a Fast meal an occasion. Use the good plates and flatware. Put the sparkling water in a nice glass with a twist of lemon. See the demitasse cup in the photo? It is the only one I have and it makes the breakfast table so pretty that it is saved for Fast days only.special coffee cup

8. Slo-o-o-ow down the meal. The other reason for the little cup at breakfast? By putting the coffee in a pitcher, I frequently have to stop to refill the cup. This bit of fussiness slows down the process. When you put food in your mouth, put down the fork. You don’t have to chew 30 times, but don’t simply cram the food in your mouth — savor it, taste it, and make it last.

9. Set goals by the clock.  After breakfast, vow not to put any calories in your mouth until noon. Then at noon, tell yourself that you can hold out for another 2 hours. Maybe setting a timer will help you: while the timer is ticking, don’t eat. This does not mean that you will eat when the timer rings! No. Set a new goal.

10. Distract yourself. After breakfast, I pour a large [1.5 cups] glass of water which I sip on until 2 pm. Then I have earned a hot cup of tea — something bold-tasting or soothing as mood dictates. A touch of honey in the drink provides a real lift. Mid- to late afternoon is difficult for me. Go for a walk [not to the kitchen or break-room!] or get involved in a long project to take your mind off eating.

11. Hide the temptation.  I stash the bowl of pistachios in the cupboard on Fast Days. Yes, I still know they are there, but out of sight, out of mind.

12. Don’t Stop Thinking About Tomorrow. This has a double meaning. 1]  If you yearn for something on a Fast Day, tell yourself that you can have it tomorrow. It is not a promise that you have to keep. Tomorrow it might not be calling to you.  2] Tomorrow is the day that you will weigh less. Tomorrow is also weeks from now when you will be slimmer and thinking about new clothes. Tomorrow will come.

Chinese New Year

~ me ~ Leave a comment

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.

Happy Year of the Fire Rooster. May it bring you luck and joy. In honor of the 5-day festival, I invite you to partake of Chinese recipes, one is an old favorite, one is a new favorite.  Both fit the requirements of the Fasting Lifestyle which goes to show that Fasting can fit into any cuisine.  It is possible to celebrate a variety of cultures without sacrificing a healthy diet.

jian-bing-w-granny-smith

Chinese Pancakes ‘Jian Bing’:     300 calories     6 g fat   3.5 g fiber    15 g protein   59 g carbs  202.7 mg Calcium         PB   This delicious treat is popular Chinese street-food. And now it is popular in our household. Quick to cook and fun to eat. The crisp tart apple is a nice foil to the salty-spicy food. HINT: this recipe makes 4 of which 2 will do for the breakfast. Save the remaining 2 to eat cold for lunch tomorrow.

1/3 cup all-purpose flour        1.5 Tbsp white whole wheat flour      

1 Tbsp semolina flour     1 two-oz egg                                                                                                                                                                                                                                                                             ½ cup water      ¼ cup chopped scallions, white and green parts                                                                                                                                                                                                                                              1 egg, whisked                     Kosher salt            2 tsp Sriracha sauce + 2 tsp low-sodium soy sauce [or more to taste]                                                                                                                                                                                                     per person: 1 oz tart, crisp apple                                                                                                                      optional: blackish coffee or blackish tea or lemon juice & hot water                                                                                optional: 5-6 oz fruit or green smoothie or natural apple cider

Whisk together the flours, one egg, and water until lumps are gone. Hint: this can be combined the night before. Whisk again in the morning. In a separate bowl, beat the other egg thoroughly. In a custard cup, combine the hot sauce and soy sauce. Using a good non-stick pan, add 2 brief puffs of non-stick spray, then wipe with a paper towel. [Keep the paper towel handy.] Heat the pan and add 3-4 Tbsp of batter, swirling the pan quickly to distribute the batter evenly to make a thin pancake that coats the bottom of the pan. Let cook for a minute or 2, then spoon some of the egg on top and smear it around. Sprinkle with a small pinch of salt and one quarter of the scallions. Cook until the egg on top is a bit set, then flip the pancake over. Brush the hot sauce mixture on top. Cook for 30 seconds, fold the pancake in 4ths, and plate. Use the paper towel to wipe the pan and repeat until all the batter and scallions are gone. Nb: I had whisked egg left over. If your hot beverage is brewed, your apples are sliced, and the smoothie is ready, then you are set for a real good start to your New Year.

Shrimp Spring Rolls

Shrimp Spring Rolls:     281 calories      6.5 g fat      4.5 g fiber      22.4 g protein     29.4 g carbs 126 mg Calcium     GF PB     Spring rolls are always a treat for Chinese New Year, for they represent luck. The Spring Roll wrappers look like 8” disks of opaque plastic, but after soaking for 10-15 seconds in water, they become clear and very pliant. If you are not accustomed to wrapping spring rolls or egg rolls, you might want to practice using wonton wrappers which are easier to manipulate.

3 oz raw shrimp, cut in half across the body         2 oz carrot, peeled and sliced into thin coins or cut as julienne                                                                        2 oz green cabbage, sliced thinly            1 oz chopped green onion           1.5 tsp soy sauce                                                                                                                                                                                                                              1 tsp olive oil                  3 eight-inch Spring Roll wrappers                                                                                                                    2 oz broccoli, steamed               Sriracha sauce

Chop and prepare all the ingredients and put them in small dishes near the stove-top. Heat a cast iron skillet or wok until hot and add the oil. When it is hot, add the carrot and cabbage. Stirfry for 3 minutes on heat high enough to keep the vegetables sizzling. If the pan becomes dry, add some water. This is supposed to be a no-no in stir frying, but we are cutting down on oil, OK? Add the shrimp and stir fry about 1 minute, until it is cooked. Add the green onion and soy sauce. Stirfry a bit longer until all is mixed and warm. Take off the heat. Remove the cooked mixture to a bowl. [if you want to, run it briefly through the food processor. This step is optional but it can make the mixture easier to roll.]  Steam or stir fry the broccoli separately.

Put a pie plate of warm water on the counter. Add one of the spring roll wrappers and let it soak a bit. When it turns clear, remove it and lay it flat on a dish towel. Spoon 1/3 of the filling mixture onto the wrapper. Roll up a bit, then fold in the sides, then finish rolling. Wipe out the pan and put a mere film of oil on it. Turn on the heat to medium-low. Put the roll in the warm pan. Repeat with the other rolls.  In the pan, turn the rolls until they are warm and slightly browned. Serve with hot sauce for dipping.