weight loss

A Day in the Midi

~ me ~ 2 Comments

If your schedule won’t permit a visit to the French Riviera, you can at least eat as if you were there!  We can follow the Fasting Lifestyle, dream our dreams of travel, eat good food, and still lose weight healthily.

Provinçale Omelette    294 cal.     9.5 fat      12.5 pro      15.7 carb          PB GF                                          I asked my husband for a new omelette idea, and he suggested these flavors.Provincal omelette

1 and 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 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                               1/2 oz bell pepper, steamed and diced                                                                                                                                   1 black olive, pitted and chopped                                                                                                                          1/8 oz feta cheese, diced                                                                                                                                                 1 oz grapes                                                                                                                                                                5-6 oz fruit or green smoothie or natural apple cider                                                                                                                                                    blackish coffee or blackish tea or lemon in hot water

Whisk the eggs [salt and pepper may not be needed due to saltiness of olives and feta]. Pour into a pan which has been sprayed briefly with cooking spray. When the bottom of the eggs have set, add the vegetables and cheese. Fold over, and plate with the grapes. Brew your beverage and take the previously-made smoothie from ‘fridge.

 

Chicken Provincal:    270 cal       7.6 g fat         24.4 g protein      19.4 g carbs    GF                       This recipe is from the Culinary Institute of America, with a few tweeks by me.provincal chicken w: broc:caul

3 oz chicken breast, boneless & skinless                                                                                                         1 Tbsp flour                                                                                                                                                                                        1 tsp olive oil                                                                                                                                                                    1 garlic clove, minced                                                                                                                                            1 anchovy fillet, oil rinsed off                                                                                                                              1 Tbsp dry white wine                                                                                                                                           ½ c tomatoes, chopped, juice retained                                                                                                               2 Tbsp chicken stock                                                                                                                                             2 oil-cured black olives, pitted and sliced                                                                                                      2-3 oz broccoli florets

Fillet the chicken breast meat by cutting it along the thin side to create 2 slices. These will cook faster, as well as looking like more food on the plate! Sprinkle the flour over the chicken to coat it lightly. Heat the oil in a small non-stick skillet and cook the chicken on one side. Turn once to cook the other side, remove from pan. Put the garlic, anchovy, tomatoes, and wine in the pan, mashing the solids with a spoon as they heat. Momentarily, add the chicken stock and olives to warm them and cook until the sauce thickens. Return the chicken to the pan to heat it briefly. If the sauce is in danger of cooking off, add some tomato juices or water or more stock. Cook the broccoli and enjoy your meal from southern France.

Salad Days

~ me ~ Leave a comment

Sure feels like Summer, even though the Solstice is a week away.   The tree frogs have replaced the peepers in their nightly chorus, a true indication of warmer days ahead.  Nothing suits warm weather like a salad, and let’s throw in some ‘toads’ instead of frogs for breakfast.  Don’t get anxious, its our old favorite, Toad In The Hole.

Toad in the Hole     293 calories   This whimsically-named meal is of old English origin – shades of Kenneth Graham and Beatrix Potter. The recipe is from the Fannie Farmer Cookbook.Toad in the Hole w: berries & Gr Smoothie

It begins with a Yorkshire Pudding batter which you need to prepare in advance. The Yorkshire Pudd recipe is from the King Arthur Flour 200th Anniversary Cookbook. HINT: make the batter the night before to save time in the morning.

Y. Pudd batter:         one 2-oz egg                     1 cup flour, preferably unbleached                                  ½ tsp salt                    ½ cup water                ½ cup fat-free milk

Mix all the ingredients together and let the batter stand at room temp for 30-60 minutes or in ‘fridge overnight. You will need 1/3 cup of the batter per person. HINT: The remainder can be frozen in 1 cup or 1/3 cup batches for future meals. When it is time to use the batter, beat it with a rotary beater until it is frothy.

To prepare the breakfast:                                                                                                                                      1 breakfast sausage [I like the Al Fresco brand chicken with sage @ 50 cal/link]                             1/3 cup Yorkshire Pudding batter, well beaten                                                                                               4 oz mixed berries OR ½ of a pear or apple                                                                                                                                                  5-6 oz fruit smoothie or green smoothie or natural apple cider                                                           nearly-black coffee or tea; or lemon in hot water.

Heat the oven/toaster oven to 425. Cook the sausage, preferrably in a small oven-proof pan. If you have a small [5″] cast iron fry-pan, that would be a good choice, using a tiny bit of oil in the bottom of the pan since the sausage will render no fat. Dice the sausage. Beat the batter until it is foamy. Pour the batter into the pan then sprinkle the sausage bits over the batter. Pop the pan into the oven for 15 minutes. Plate the fruit, shake your smoothie [if saved from last meal], brew your beverage, and settle down to a quick meal.

Salade Niçoise:     283 calories        16 g fat        3 g fiber          22.5 g protein         12.7 g carbs   198.3 mg Calcium          PB GF         HINT: If you plan ahead a bit, this meal goes together in minutes. A few days before, eat a meal of baked or grilled salmon and green beans. Prepare 3 oz more salmon than you’ll need for that meal and save it for this meal. Cooked salmon freezes well, just leave enough time to thaw it thoroughly. Also cook an extra bit of green beans and save them in the ‘fridge.Salade Nicoise

1/2 tsp white wine vinegar                                                                                                                                      3/4 tsp olive oil                                                                                                                                                                1 and 1/4 cup spring mix lettuce OR 3 leaves of romain, medium-sized                                                     3 oz cooked, cooled salmon                                                                                                                                3 oz green beans, cooked and cooled                                                                                                                                                     2 black olives, pitted and halved                                                                                                                      ½ hard-boiled egg                                                                                                                                                   5 cherry tomatoes

Whisk the oil and vinegar in a wide shallow bowl. Add the beans and turn them to coat with dressing. Remove to another plate. Coarsely chop the romaine, if using. Toss lettuce  with dressing. Place the salmon in the center of the salad. Surround it with the remaining ingredients. A wonderful meal in no time flat.

Fasting While Traveling

~ me ~ Leave a comment

Traveling is when dieting gets difficult and all the rationalizations start.  “Couldn’t do my own cooking, so what could I do but eat?”  Last month I spent 12 days in Italy as part of a tour. When I returned, I weighed 1/2 a pound less than I did before. How?

Departure day was on a Thursday, so I ate a high-protein typical Fast Day Breakfast and Fasted the rest of the day. On the air plane I ate what was served and went to sleep.  The following days I ate and drank as I wished. Next Fast Day was a Monday, and the breakfast buffet offered just what I needed: eggs, fruit, meat or cheese.Fasting in Venice

Dinner was at a restaurant, so no chance to Fast, although I was careful not to go wild. Same on the following Fast Days which fell during the trip. Calorie restriction on some days, eat-as-you-wish on the other days. It works.  You can do it.

Every Fast Day I chose carefully from the breakfast buffet in Venice, Florence, and Rome.  Did I starve myself every day? No. Did I eat gelato every day? Yes. Did I walk 6-9 miles every day while sight-seeing? Yes. Did I find that one can fit the Fasting Lifestyle into traveling?  Coming back with no weight gain says ‘Yes you can!’

Memorial Day

~ 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.

Its that time of year: Summer arrives and everyone wants to over-eat at a Holiday picnic. This is so not necessary.  You can maintain the Fasting Lifestyle. even on Memorial Day. Here’s how.

National Holiday French Toast      294 calories    6.7 g fat   3.2 g fiber  13.5 g protein     31 g carbs    260.7 mg Calcium    GF [if using GF bread]   HINT: This recipe makes requires one person to have two [2] ounces or less of bread cut-outs. If you cut out more, but put the others in a bag in the freezer for a really fast breakfast later. The recipe below is enough for TWO PEOPLE.  Invite a friend or prepare the entire batch and freeze half for later.French Toast Stars

2 one half ounce pieces of cut-out shapes** from 70-cal whole grain bread                                       one 2-oz egg                                                                                                                                                               2 Tbsp fat-free milk                                                                                                                                                 1 oz strawberries, fresh or unsweetened frozen                                                                                            1.5 tsp maple syrup                                                                                                                                                          one 60-cal sausage    [I like Al Fresco brand sage breakfast links  or patties]                                                        nearly black coffee or tea or lemon in hot water                                                                                           1/3 cup green or fruit smoothie or natural apple cider

THE NIGHT BEFORE: Whisk the egg and milk together. Cut the pieces of bread into appropriate shapes useing a cookie cutter.  ** This time I used 1″ stars, which made lots. [This step is important for the calorie count to come out right, so don’t skip it even if it seems too much like ‘crafty food.’ The bread that is left over can be fed to the birds or saved to make Stuffed Clams [see SPICY May 23, 2018] Put the bread into a pan with a rim which is just big enough for the bread pieces. Pour the egg/milk mixture over the bread, making sure it is all wetted. Let stand OVERNIGHT. Also combine the strawberries and syrup.

THE NEXT MORNING, cook the batter-soaked bread in a hot non-stick pan with a spritz of non-stick spray. Cook until browned on both sides. IF COOKING FOR ONE, NOW PUT HALF OF THE PIECES ASIDE TO COOL. PUT INTO A BAG AND FREEZE THEM FOR A LATER DATE. Cook the sausage, too. Mash the berries a bit and add the maple syrup. Warm the mixture a little and smear onto the plated toast. Enjoy with the sausage, hot beverage of choice, and smoothie.

Hot Dogs & Beans 297 cal  10 g fat    5.2 g fiber   15.8 g protein   23.6 g carb  77 mg Calcium   PB  GF  Usually, we eat hot dogs on Memorial Day, so we won’t stop now.   Baked beans are high in protein, low in fat, so they fit right in with a Fast Diet.Memorial Day franks & beans

1 dog per person {Hebrew National has a good-tasting reduced fat hot dog at 100 cal each.}                                                                                                                                                              1/3 c baked beans [I use canned, low-fat beans if I can find them] HINT: You do not use all the beans in the can, so freeze the remainder for another meal. If you want them for this meal again, freeze in batches of 1/3 c, rather than the remains of the entire can together.      mustard and/or pickle relish                                                                                                                                                                                                                                                           one 2-oz egg, hard-boiled + 1/2 tsp low-fat mayo + 1 tsp prepared yellow mustard  + Salsa Verde                                                                                                                                                                                   1/4 cup chopped cabbage + 1/8 cup shredded carrot  + 1.5 tsp cider vinegar + 1/2 tsp low-fat mayonnaise

Cook the dogs in a little frying pan with a bit of water. [Of course you could grill the dogs.]  Heat the baked beans [nuke ’em]. Peel the egg and cut it in half. Remove the yolk and mash it with the mayonnaise, mustard, and Salsa Verde. Stuff the egg halves. Whisk the mayo and vinegar and toss in the coleslaw vegetables.  Fasting on a holiday just got easier. Have non-Fasters over for the picnic? Ask them to bring the side dishes [potato salad, green salad, but not chips & dip] and let your guests eat the side dishes.  Skip the beer and S’mores until tomorrow.

A Visitor

~ me ~ Leave a comment

My sister is arriving today for a stay, and tomorrow is a Fast Day. No problem! I will serve the following menu, which I am sure she will enjoy, and if she wants to eat lunch, she may.  You see?  Fasting Lifestyle maintained, visiting sister happy and well-fed.  Bet she won’t event know it was ‘diet food’!

Ham & Cheese Scromelette     309 calories     10.1 g fat            1.9 g fiber             15.8 g. protein 29 g carbs        197 mg Calcium           GF     You can prepare this as an omelette or as scrambled eggs. Either way, its a winner.Ham and cheese scromlette w: a-sauce

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 into a jar with a lid and put it in the ‘fridge for next week.                                                                             ¼ oz Jarlsberg cheese                                                                                                                                           ¼ oz ham [I calculated the fat and calories for this recipe based on left-over roast ham. If you use 3% fat ham, you will lower both those values]                                                                              1 and ½ oz applesauce                                                                                                                               blackish coffee or blackish tea or lemon in hot water                                                                                   5-6 oz fruit smoothie or green smoothie

Shepherds’ Salad 275 cal      15 g. fat      13.2 g protein       23.6 g carbs      GF                               This delightful meal is from Lynne Rosetto Kaspar’s The Italian Country Table. I have included a version of the original cooked salad dressing, but you may use a simple herbed vinaigrette made with 1 tsp oil and ½ tsp red wine vinegar.shepherd's salad

½ oz salami                                                                                                                                                               ½ c white beans                                                                                                                                                        2.5 cups [3 oz] lettuce                                                                                                                                                1 oz mozzerella                                                                                                                                                          1 radish, thinly sliced                                                                                                                                                    2” celery, thinly sliced on diagonal                                                                                                                     2 tsp of boiled dressing

For the dressing: Put 3 Tbsp olive oil, 4” rosemary, and 6 sage leaves in a pan and simmer for 5-10 minutes.    Add 4 smashed cloves garlic and a pinch of hot pepper flakes.    Stir for a few seconds. Add ½ cup red wine vinegar and boil down the whole recipe to 1/3 cup. Strain and cool. For this dinner, you will need 2 tsp/ serving. Put the remainder in a jar and store to use anytime.

Prep your toppings: slice the salami rounds into matchsticks; shred the lettuce; cut the cheese into strips about 1/4” square; slice the radish and celery. Measure 2 tsp dressing into a serving/salad bowl and add the lettuce. Toss to coat with the dressing. Arrange the meat, beans, cheese, and radishes in decorative groupings. Hearty and delicious and suitable for guests.

Couldn’t Be Easier

~ me ~ Leave a comment

Really now: how hard is it to follow the Fasting Lifestyle? Not hard at all when there is a menu like this one. If you chose four breakfast meals that you really liked, and four dinners, then you could just rotate them for two weeks and make it really easy!  Now we like variety, so we eat our favorites only once in a while. But suit yourself — but DO IT!  Do yourself the huge favor of investing in your healthy future life.

Baked Eggs Flamenco 269 calories  8.8 g fat  2 g fiber  9 g pro   13.3 g carb  42.6 mg Calcium PB  GF [if using GF bread] From Everyday Tapas, this recipe shows how a meal can go from being a dinner to being a breakfast. Similarly, any breakfast could also be a dinner.Flamenco eggs w: green smoothie

1 Tbsp tomato puree or 1/2 oz tomato, chopped                                                                                           1 ½ tsp parsley, chopped                                                                                                                                       1 1/2 Tbsp onion, chopped [1 oz]                                                                                                                                     1 ½ Tbsp bell pepper, chopped [1 oz]                                                                                                                   salt & pinch cayenne                                                                                                                                                 1 two-oz egg                                                                                                                                                                                       ½ slice 70 cal bread [I like Nature’s Own multigrain]                                                                              2 oz melon or 2 oz grapes or 3 oz apple                                                                                                         blackish coffee or tea or lemon in hot water                                                                                                      5-6 oz fruit smoothie or unpasturized apple cider

Spritz a small ramekin with cooking spray or olive oil. Put the tomato, parsley, onion in the ramekin. Microwave for 4-5 minutes to cook the onion. Add the pepper and seasonings, and microwave for another 4 minutes. [Alternatively, saute the above ingredients as described, instead of microwaving]. HINT: you can do this the night before. Remove from microwave and make a ‘nest’ in the cooked vegetables. Crack the egg into the nest. Bake at 350 for 15-18 minutes. Toast the bread, brew your hot beverage, prep the fruit. Prepare the smoothie, or take the previously-prepared jar of smoothie from the fridge and shake it well before serving.

Shrimp Stir-fry with Udon Noodles: 287 calories     7.2 g fat     23.8 g protein    33 g carbs                                                                             The back of a bag of udon noodles supplied this recipe and then I adapted it.soba:shrimp quickfry

1 oz of dry soba [or udon] noodles                                                                                                                     3 oz raw shrimp, cut in half across the body OR 2 oz chicken breast                                                     2 oz carrot, peeled and sliced into coins                                                                                                              1½ oz green cabbage                                                                                                                                               1 oz onion                                                                                                                                                                          1 1/2 tsp soy sauce.                                                                                                                                                       1 tsp olive oil                                                                                                                                                                1 oz chopped green onion [or a Tbsp steamed chopped broccoli]

Put the frozen shrimp in a bowl with a little water to thaw. Cook noodles in a quart of water about 4 minutes. Drain and set aside. Meanwhile, shell, and peel the raw shrimp. Slice the shrimp across the body. Heat the oil in a cast iron pan or wok. Add the carrot, cabbage, and onion and some of the water from the thawed shrimp. Stir-fry/steam for 3 minutes. Add the shrimp and any remaining liquid and cook one minute more. Toss the cooked noodles into the pan and mix to warm them. Add , salt, pepper, and soy sauce. Toss to mix ingredients.   If you think this sounds complicated and long, I did it in 25 minutes and that included peeling carrots and cleaning shrimp. Satisfying and good to eat.  If you don’t like shrimp, substitute just under 2 oz sliced chicken breast.

Cinquo de Mayo

~ me ~ Leave a comment

This widely-celebrated holiday is greatly misunderstood.  When Napoleon Bonepart was working on being emperor of the world, he installed his sister and her husband on the throne of Mexico.  The pair were inept rulers and the populace rose up to depose them.  Decades later, on May 5, 1862, France invaded Mexico, which had defaulted on debts.  When a tiny force of locals defeated the French army, Voila! Cinquo de Mayo!  This year it occurs on a Fasting Thursday and you have two choices: Fast on a different day, or just binge.  [The latter is not recommended]

Here are several tried and true recipes for Mexican-inspired meals which are consistent with the Fasting Lifestyle.  Pick a breakfast, choose a dinner, skip the lunch/snacks, and maybe you can squeeze in a tiny shot of tequila [about 85 calories], if you are so inclined.  **

Tostada       PB  GF    posted in Mex-Morroc,              January 31, 2016                                                                       Breakfast Burrito  GF     posted in Seasonal Foods              September 27, 2015

Chile non Carne    PB  GF    posted in Go Wild            March 2, 2016                                                                          Chicken Quesadillas     GF      posted in Gunn & Grommet          April 13, 2016                                                     Seafood Tacos   PB  GF    posted in Amour Propre           February 21, 2016                                                             Chicken Cesar Salad     GF      posted in Oregano              April 6, 2016

 

**http://www.shape.com/healthy-eating/healthy-drinks/cinco-de-mayo-10-alcoholic-drinks-avoid       This website tells of the calorie-bombs which pose as drinks for celebrating Cinquo de Mayo.  And it offers alternative beverages for any occasion, because eating in a healthy manner is an every-day idea.

Floralia

~ me ~ Leave a comment

The ancient Romans threw a 5 day festival in honor of Flora, the goddess of flowers and Spring.  In southern France, towns celebrate in early May with floral displays and parades of flower-bedecked floats. I like to recognize the season with meals based on flowers, fruits, and vegetables. We can celebrate Flora and the Fasting Lifestyle.  Put some fresh flowers on the table, use the flowered napkins, and eat your way to better health.

Ratatouille Eggs     292 cal       PB    [GF if you use GF bread]Ratatouille Egg-toast

1 piece 70-cal multi-grain bread [I use Nature’s Own]                                                                            one 2-oz egg                                                                                                                                                            ¼ cup Mediterranean Vegetables [see Saint Swithen’s Day from July 15, 2015]                                                                                    5-6 oz green smoothie or fruit smoothie or unpasturized apple cider                                         blackish coffee or blackish tea or lemon in hot water

Toast the bread. Warm the vegetables briefly and spoon onto the toast. Fry the egg using a non-stick or cast iron pan and put the egg on top of the vegetables on the toast. Pour the beverages and you have a fine breakfast as well as a head-start on your 5 servings of vegetables for the day.

Shad with Chickpea Ragout    297 calories        13 g fat       7.5 g fiber       20 g protein    26.5 g carbs       62.7 mg Calcium      PB GF                                                                                                                                                    Shad fish used to be a highly-anticipated event of Spring. They ran up-river from the sea, heralded by the blooming of the Shad Bush [genus: Amelancher] , and were devoured for their flesh and roe. Now much more rare, their flesh is still delicious and full of Omega 3. The chickpea ragout is from Jacques Pepin and could be a meal in itself.Shad w: chickpea ragout

Chickpea Ragout         nb: entire batch has 484 calories, so break into portions      PB  GF  divided in 2: 242 calories 4.8 g fat 10.7 g fiber 11.7 g protein 40.3 g carbs 51.3 mg Calcium divided in 4: 121 calories 2.8 g fat 5.3 g fiber 5.8 g protein 20 g carbs  26 mg Calcium   HINT: If you aren’t serving 4 people, freeze the remainder in single serving portions.

This is from Jacques Pepin’s Fast Food My Way. Of course he doesn’t mean my kind of ‘Fast Food,’ but Pepin has long been a proponent of healthy cooking. He presents this as a side dish, which for our purposes is best prepared with seafood or another protein source. If you want to eat it on its own, top it with some cheese.                                                                                     ½ tsp olive oil                                                                                                                                                          ½ cup diced onions                                                                                                                                              ½ cup scallions, chopped                                                                                                                                       1 Tbsp garlic, chopped                                                                                                                                          2 cups diced tomatoes, fresh or canned, drained                                                                                         1 and ½ cup chickpeas, drained and rinsed if canned                                                                                 ½ cup chicken stock                                                                                                                                                   ½ tsp salt  &  ½ tsp pepper

Heat the oil in a saute pan. Add the onion, scallion and garlic. Stir briefly over the heat then add the tomatoes, chickpeas, chicken stock,  salt, and pepper. Cook over low heat until liquids are mostly evaporated. If using now, separate out your portion and keep warm. Cool the remaining ragout and freeze it in serving portions.

2 oz shad, boned                                                                                                                                                            1 Tbsp salsa verde I like Herdez brand: lots of flavor, next-to-no calories                                              2/3 cup chickpea ragout                                                                                                                                         3 oz snow peas

Put the shad in a small oven-proof dish and spoon the salsa verde on top. Turn the fish to coat on both sides. Bake at 400 degrees for 5 minutes. String the snow peas and steam or boil until tender-crisp. Warm the chickpea ragout [in microwave, if using ragout made before] and plate it all. So-o-o-o easy!

NB: Can’t find shad? You could substitute 4 oz of swordfish or halibut or smelts or 3 oz salmon

The Dreaded Buffet

~ me ~ Leave a comment

You are on a trip or at a professional dinner meeting or at a party and there it is, the nemesis of the dieter: The Buffet Table. An invitation to over-eat if ever there was one!  In the name of science, I have conducted an experiment with buffets.  So far the ‘n’ = 2, which means that I’ve done this twice, but I will persevere in collecting these data.

The setting is a semi-annual professional meeting which I attend.  The dinner is buffet-style, preceded by happy hour.  The day of the week is Thursday.  Fasting Lifestyle must continue.

Breakfast:  any of the usual Thursday breakfasts would apply here, since they are omelettes which means lots of protein and few carbs.      300 calories max

Lunch: I drink 8 oz skimmed milk in the early afternoon, so dinner doesn’t see me so hungry that I misbehave.  No snacking!                                  90 calories

Dinner: One glass red wine purchased at happy hour and sipped all through dinner. The wine could be omitted, but this is for science, right?  Salad and bread are served. Pass on the bread and pass on the creamy, gooey, fat-filled salad dressings. I eat the entire salad with salt and pepper. I made sure to drink a lot of water throughout the meal.buffet salad

At the buffet, I pass on the potatoes and the rice pilaf. In the trade, those are called ‘plate-fillers’ and that’s why they are presented first.  I fill 1/3 of the plate with the mixed vegetables. Of the 3 entrees, I skip the deep-fried chicken and choose instead the seafood casserole and the sirloin tips.                                       calories: unknownbuffet dinner

A dessert of apple crisp is served.  This could have been waved away, but I ate it.

Results: 1st time I did this, I my weight did not change at all the next day!  The second time, my weight dropped the next day by 0.4 pounds.  My conclusion is that if you are serious about your commitment to proper eating, you can face the buffet with common sense and confidence.

12 tips for staying on the Fast Lifestyle

~ me ~ 1 Comment

Most people wonder how they will get through the day on only 600 calories.  Friends of ours’ used to scoff at our “Starvation Days” and sometimes others will taunt us about what they can eat while we are depriving ourselves. But we are smug in the knowledge that the day after we will be a pound lighter and looking good. To help the new-comers or the wavering followers, I offer these 12 tips:

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 or 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.