One pound of nonstarchy vegetables such as green beans, roasted cauliflower or frozen spinach or kale. Did you know that when you defrost a pound of frozen greens and squeeze the water out, the volume is so small it literally fits in the palm of your hand?
Remember, if you aren’t hungry enough to eat vegetables, are you truly even hungry? When you get hungry again eat either:
• Fresh fruit
• A WHOLE grain, such as Anytime Oats (p. 6) or cooked oats or another whole grain, either with or without fruit
• A cooked sweet potato or other potato • A raw salad with beans
Leftover Red Lentil Chili (p. 14) over brown rice. Add a salad if you are still hungry.
Chipotle Bean Burger (p. 13) with all the fixings (make these or the Bravo Burgers [p. 30] early as they freeze very well).
Dessert: Fresh fruit or frozen fruit pureed into an all fruit sorbet
Snacks: If you require snacks, then eat more non-‐starchy vegetables either raw or cooked. Always feel free to add a non-‐starchy vegetable to you dinner meal. Chef AJ likes to eat hers first before dinner so that she gets them in.
If you are cooking for family members who do not follow the Ultimate Weight Loss program, don’t make two meals. Just have them add their unhealthy foods to your meals, if they must.
Hear what other UWL participants are saying about the program:
Hi, my name is Shayda and I started the UWL on January 12, 2012. I have lost over 100 lbs. and went from a size 1X to a size 6! More importantly, I'm no longer pre-‐diabetic, and I'm completely off all cholesterol and triglycerides meds. I no longer suffer from severe heartburn! The key to my success has been eating my 2 pounds of greens everyday as my first meal. So in a typical day, I start with my steamed greens, which could be broccoli, sugar snap peas or my favorite cruciferous vegetables from Trader Joes. My next meal when I'm hungry, I eat a large bowl of raw salad, which includes, shredded cabbage, shredded carrots, shredded zucchini, beats, baby kale or spinach, romaine lettuce, tomatoes, some fruit and with flavored balsamic. I once measured it and it was 8 cups, then I have 2 potato waffles or I have my favorite soup, nutrient rich black bean soup. By that point I'm pretty full! If I'm hungry later on I will eat steamed veggies, with a little soup. I keep it super simple! For me variety is the kiss of death! You can see my transformation on the back of the DVD box. This program works!
Hi! I'm Sharon. While I may be one of the few people in the UWL group who does not suffer from food addiction, I have so many clients who do that I wanted to enroll in this program and learn more about it so I could help my clients. What was interesting is that even though I have never been overweight, this is exactly how I eat and now pretty much how I feed my family of 5, including 3 children (ages 12, 16, and 16). A typical day of food for me looks like this:
Breakfast: Large salad with lots of leafy greens, broccoli spouts, sprouted beans, berries and pomegranate seeds (sometimes shredded apple too) with a purple, Japanese or regular sweet potato. Sometimes cooked veggies, too, if I'm extra hungry. I work out and do yoga in the morning, so my breakfast is usually at 11 or 12 when I start to feel hungry.
I typically get hungry again at around 4:30-‐5:30, so we eat dinner then…actually, the kids and I eat and my husband eats when he gets home from work. Dinners are always simple,
generally Instant Pot meals like Chef AJ's Chili or Split Pea soup, or Indian Dal, sometimes veggie burgers or even just sweet potatoes, beans, and veggies thrown together, with or without a fat-‐free sauce (I can't wait to try the Ultimate Sauce recipe!!). I will sometimes make red, black or wild rice instead of the potatoes, and my kids will often eat the Mexican type bean dishes with Ezekiel sprouted tortillas or oil-‐free corn chips. They almost always eat hummus on Ezekiel Sprouted Bread for lunches, as well as snacks, and my son takes a green
smoothie in his lunch daily but doesn't seem to want it at home. The kids will also have some of the large salad I make daily as an after school snack or part of a meal.
After dinner, dessert is almost always fruit in its whole form, usually apples, bananas and oranges, and sometimes frozen dark cherries or berries. For special occasions, I'll make banana berry "ice cream" and I will sometimes bake oat/millet based muffins for them….but that's definitely not an every night thing.
I'm really impressed with the results of Chef AJ's UWL program and have been sharing some of these tips with my health coaching clients successfully as well. I think it's great that she offers so much support and I hope that everyone in the group takes advantage of it; it's an amazing value, especially given her vast amount of knowledge, experience, and genuine passion about the topic of food addiction, not to mention her own achievement in overcoming it! Thanks, Chef AJ, for all that you do. It's a privilege to know you and I'm honored to be part of the UWL group!