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Update after my own completion of Week Three of  “ Hans’ Lighter, Healthier Comfort Food ” meal plan :

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During the three weeks I have adhered (more or less 😦 ) strictly to my “Hans’ Lighter, Healthier Comfort Food” meal plan, I have lost a total of 24.5 lbs of weight. (From 286.5 lbs on January 19th, to 262 lbs on February 9th).
But most importantly for me, for the past few weeks, (starting on February 11th), I do not have the need to inject myself twice a day with Insulin ( I still take Metformin for my Diabetis). This is a decision I have made after monitoring my blood sugar levels 8 – 10 times a day and having an average blood sugar level of 100, compared with fluctuating levels of anywhere between 75 and 500 before starting  “Hans’ Lighter, Healthier Comfort Food” meal plan.
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However, please note that UNDER NO CIRCUMSTANCES should you change your medication without consulting your physician first, even getting a second or third opinion before considering any changes !!!
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I am sure that other changes in my life style, such as more exercise, as well as alcohol abstinence and refraining from smoking have greatly contributed to my overall improvement of physical and mental well-being (gone are the sluggishness and low energy, depressions and dark moods)
After just one month, I feel much better, sleep much better and on top of all the benefits of living a bit more on the sensible side of life, I eat as much as I want, when I want and what I want. (Except on the two days of the week which allow me a dinner of anything I crave, although in much smaller portions than I was used to).

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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 – “ Braised Turkey Leg With Peppers And Great Northern Beans
Tuesday – “ Greek  Limburger Salad ”
Wednesday – “ Steamed Baby Bok Choy With Grilled Chicken In Sweet Chile Sauce
Thursday – “ Mama Tilly’s Quer Durch Den Garten Eintopf
Friday – “ Shrimp And Lap Cheong Fried Rice
Saturday – “ Panko Breaded Chicken Breast & Romaine In Sun Dried Tomato Dressing
Sunday – “ Chicken In A Nest
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Braised Turkey With Peppers And Great Northern Beans

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Greek (Limburger) Salad

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Steamed Baby Bok Choy With Ginger Garlic Pork Cutlets

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Mama Tilly's Quer Durch Den Garten Eintopf

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Shrimp And Lap Cheong Fried Rice

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Panko Breaded Chicken Breast & Romain In Sun Dried Tomato Dressing

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Chicken In A Nest

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