healthy

Meal Plan – Week 4 “Hans’ Lighter, Healthier Comfort Food”

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Update after my own completion of Week Four of  “ Hans’ Lighter, Healthier Comfort Food ” meal plan :
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Here is the final tally after my own completion of four weeks of  “Hans’ Lighter, Healthier Comfort Food” meal plan :

1) Total weight loss: 28.5 lbs. (From 286.5 lbs on January 19th, to 258 lbs on February 16th).

2) No more need to inject Insulin. Before my change of eating habits, I had to inject twice a day for about ten years)

3) Tremendous increase in energy.

4) New-found ability to sleep well and deep.

5)  No more depressions and dark moods.

6) Overall increase in well-being

7) Even with occasional “falling off the wagon” from my meal plan, (ahhh, those pastries 😦 ), my weight has stabilized at 261 lbs. Obviously this is still too high and I will start with a new Hans’ Lighter, Healthier Comfort Food meal plan (Same principles, different dinner menus) at the beginning of May to shed another 20 lbs.

As I mentioned before, I am sure that other changes in my life style, such as more exercise, alcohol abstinence and refraining from smoking have greatly contributed to my overall improvement of physical and mental well-being. However, all noticeable improvements have only started since I started Hans’ Lighter, Healthier Comfort Food meal plan.
After just one month of adhering to my Hans’ Lighter, Healthier Comfort Food meal plan, my physical and mental state has changed so much that I can wholeheartedly recommend it to anybody who is on a quest for a healthier lifestyle without being confined by a bland, boring, unrealistic diet which does not make sense and is impossible to maintain in the long run. 

However, please note that UNDER NO CIRCUMSTANCES should you change your nutrition or your medication without consulting your physician and / or nutritionist  first, even getting a second or third opinion before considering any changes !!!

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Bon Appetit !   Life is Good !
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Daily Breakfast – Fruit/Tea  (fibrous fruit + unsweetened tea of your choice)
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Daily Lunch – Energy bar/Fruits  (fruits of your choice + energy bar of your choice)
(many different brands / types of Energy Bars are available – consult your doctor/nutritionist)
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Daily Dinner

Monday – “ Chicken Noodle Soup ”
Tuesday – “ Salade De Pâtes” ”
Wednesday – “ Bombay Vegetable Omelette”
Thursday – “ Potato And Carrot Soup With Salami And Shrimp ”
Friday – “Chirashizushi -Unagi Kabayaki & Ebi”
Saturday – “ Curry Ribs ”
Sunday – “ Lentil Salad With Tandoori-Style Chicken ”
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"Special" Chicken Noodle Soup

Special Chicken Noodle Soup

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Salade De  Pâtes

Salade De Pâtes

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Bombay Vegetable Omelette

Bombay Vegetable Omelette

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Potato And Carrot Soup With Salami And Shrimp

Potato And Carrot Soup With Salami And Shrimp

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Chirashizushi -Unagi Kabayaki & Ebi

Chirashizushi -Unagi Kabayaki & Ebi

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Curry Ribs & Naan

Curry Ribs & Naan

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Lentil/Yogurt Salad With Tandory-Style  Chicken

Lentil/Yogurt Salad With Tandoori-Style Chicken

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Seafood Snack

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Your choice:
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$ 3.95 – 1 pack of crappy “Nachos”
$ 4.50 – 1 small tub of crappy “Salsa”
$ 3.50 – 1 small can of crappy “Cheese Dip”

Total: $ 11.95 for a crappy snack 😦
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OR !!!
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$ 11.00 – 1,5 lbs snow crab legs
$ 6.00 – 0.5 lb eat & peel shrimp
$ 1.00 for some Thai sweet & spicy chili sauce
$ 0.50 half a lemon
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Total: 18.50 for a delicious, healthy, beautiful snack 🙂
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You be the judge !

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Bon Appetit !  (Either way) 🙂
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Freeze Your Bananas !!!

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Link to “ Hans’ Lighter, Healthier Comfort Food ”
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 of my favorite fruits are bananas. So, me being me, every time I buy a bunch, without fail I buy too many. In the past, I discarded them once they had too many brown spots – until I started to become a fan of smoothies.
At first, I made my smoothies like I’ve seen them being made in bars around the world: Some fruit, lots of ice, milk, lots of sugar. Wonderful concoction if you are young, healthy, slim and have a smoothie once in a while. However, if you drink a lot of the stuff you will soon realize that after standing at room temperature for a short time, all that ice will melt and you have a very watered-down mess in your glass. Also, all that sugar and full-fat milk is fattening and can be harmful if you are a bit overweight (HELLO) and a diabetic (HELLO AGAIN).
In order to remedy all that , here is my recipe for a guilt free, delicious sweet treat / great drink, which can be had any time of day, for breakfast, lunch or dinner or as a sweet treat / dessert in between or after meals:

1.)
Freeze any fruit that is on the verge of becoming overripe in airtight ziplock bags. This will save you money and it eliminates the need to add ice to your smoothie, keeping it from watering down.
2.)
Instead of full-fat milk, use fat-free milk.
3.)
Instead of sugar or artificial sweetener, use natural honey or fruit nectar (frozen into cubes) as sweetener.
4.)
For extra body, add fat free Greek yogurt.
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Bon Appetit !   Life is Good !
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Guilt Free Sweet Pleasure: Banana / Strawberry  Smoothie

Guilt Free Sweet Pleasure:      Banana / Strawberry Smoothie

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Preparation :
To read instructions, hover over pictures
To enlarge pictures and read instructions, click on pictures
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Red Beet Delight

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Link to :  “Hans’ Lighter, Healthier Comfort Food”
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Like  most kid’s, when I was little I used to hate vegetables. One of my favorites in the hate department were red beets. Mom used to make a salad with them, so that salad combined the TWO most hated food stuffs – beets and onions :-(.
My Mom used to bribe me sometimes (When my dad didn’t catch it) with 10 pfennig, or about a nickel, to eat the onions, which I otherwise sorted out and pushed to the side 🙂
Of course, things have changed, like so many other Issues ( I went from skinny to fat, from handsome to rugged?, from long-haired to bald and from a vegetable hater to a vegetable lover) 🙂
I have prepared red beet soup for many years, but as it is tradition, I usually included a (un)- healthy dose of heavy cream to lighten the color and to smoothen the texture. Not this time. This beauty is pure red beets, liquefied with vegetable stock and enriched with a topping of steamed broccoli and a bit of Greek yogurt.
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Bon Appetit !    Life is Good !
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Red Beet Delight

Red Beet Delight


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Red Beet Delight

Red Beet Delight


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Preparation :
To read instructions, hover over pictures
To enlarge pictures and read instructions, click on pictures
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Fruit – What’s Not To Love ? ! ………..

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Ever  since I have started my “Hans’ Lighter, Healthier Comfort Food” meal plan, many people have asked me:
“How can you survive on so much fruit without getting bored?”
My meal plan calls for fresh fruit (supplemented by power-bars, dried fruit and nuts) for breakfast, lunch and snacks.
Below find a small selection of typical fruit platters and fruit bowls I make at least once a day. Please notice that there are few (if any) “exotic fruits”.
I will of course buy other fruits besides the ones pictured, such as mango, rambutan, star fruit, kumquat, sapote, dragon fruit, passion fruit, dates, mongosteen, star apple, etc, but what you see below is my usual, daily staple. I usually make a large platter of mixed fruit and berries when I get home from work and put it in the fridge. Later, a few hours after dinner, I usually eat about half, then have the other half for breakfast. For lunch on workdays it’s usually apples, pears, mandarines and such. Lunch at home is usually a bit more elaborate, with grilled fruits and a small cup of sugar- free/fat-free yogurt or sugar-free sherbet thrown into the mix. Most fresh fruit meals are supplemented by either dried fruits, vegetable chips, powerbars and assorted nuts or a combination thereof.
I hope the pictures below will encourage you to eat more fruits and help you to believe that a plate of fruit does not have to be boring 🙂
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Bon Appetit !   Life is Good !
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“ Red Lentils & Bell Pepper Burgers “

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Red Lentils & Bell Pepper Burgers,
Served With Raita

For one of those meatless, healthy day’s  🙂

Ingredients

2 lbs red lentils, cooked until tender

2 lg egg

½ cup panko breadcrumbs

1 med green bell pepper, diced, sautéed

1 med red bell pepper, diced, sautéed

1 med onion, finely diced, sautéed

Garlic, minced, to taste, sautéed

2 tblsp Cilantro,  coarsely chopped

Cumin, to taste

Curry powder, to taste

Kosher salt, to taste

Cayenne pepper, to taste

Oil to sauté


Method

Mix all ingredients except the tofu and oil. Shape into ball’s, make an indent and fill with tofu.
Sprinkle lightly with additional bread crumb’s and sauté until golden and heated through

Raita

Grated cucumbers greek yoghurt, garlic powder, cilantro, salt, pepper.
Use quantities according to your preferences.

Bon Appetit !   Life is Good !
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” Stir Fried Vegetables & Longevity Noodles “

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Light, tasty, healthy, delicious.

Life is Good !
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” Braised Chicken, Garbanzos & Potatoes ”

Enjoying a light, delicious and healthy soup for lunch.
Cream cheese & parmesan raviolini, spicy veal meatballs,
shrimp and broccoli rabe in chicken broth.
Life is Good !   🙂