What I Eat for Lunch to Maintain my 50 Pound Weight Loss | WEIGHT LOSS WEDNESDAY - Episode: 246
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- เผยแพร่เมื่อ 7 ต.ค. 2024
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They say that variety is the spice of life, but for those struggling with their weight, it's also the spice of obesity, and the kiss of death for the food addict.
Dr Barbara Rolls talks about this notion of sensory specific satiety and you can learn more about it in my book: www.amazon.com...
I simply steam my broccoli for 4 minutes in the microwave using this:
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And roast my sweet potatoes for 60-90 minutes (depending on size) at 400 degrees F.
I don't always eat my taters plain, often I drizzle them with Sweat Heat from www.CaliforniaBalsamic.com.
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I'm Chef AJ and I make healthy taste delicious.
Love & Kale,
Chef AJ
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You inspired me to do a potato taste test of my own. I discovered how delicious okinawan purple sweet potatos are. I didn't know potatos could taste that good! It's just a reminder that there is a whole new world of plant food varieties to try. Thanks Chef AJ!
Okinawan purple potatoes are also super high in antioxidants, such as anthocyanins- same incredible compound in blueberries, plums, eggplants, purple cabbage, and other purple/blue foods! No surprise considering how long Okinawans live!
Where do u get Okinawan
Where do u get Okinawan sweet potatoes? Chinese markets? Not in Whole Foods in PA. Are they fresh shipped from Amazon?
You get the at www.HawaiiVeggieFarms.con 5% off with code chefaj5
@@bryant475 Thank you , Bryant. Good to know.
I too love rice in a salad. My hunger doesn’t shut off without the starch, no matter how big the salad is. 🍚🍠
Exactly! No starch. No SATIETY! People will claim fat is more satiating because it’s more than twice the caloric density of carbohydrate. But stories show the MOST satiating food on the planet according to the satiety index is the humble 🥔
I LOVE starch!!! 🥔🍠🥔🍠
When I first watched Chef AJ I was shocked & aghast ! Of course I was as I ate the typical western diet - full of oil, sugar, salt. 5 years later my tastebuds have changed & I ❤️ Chef AJ, her recipes & advice. 👍👍👍
Keep going, keep going! Doesn't it feel wonderful not to wear dripping grease on our waste, Butt, & thighs.
No more greasy hair or face either!
Just changed my diet, ordered the book, and doing exactly what she’s doing! We have great famers markets around us!!
I just got your Ultimate book this week, and have finished reading it, so inspiring! Thank you Chef AJ! I’ve been following Dr. McDougall for several years. I’ve already got several of your recipes earmarked to try this coming week!
I know you've said that you're bored by doing this but I enjoy these videos so much. Thank you Chef AJ!
@kindcounselor. Chef AJ may be bored doing these videos but they are very helpful
Very interesting. We are all different because I have to say that for me, variety is incredibly important in my food choices. I've been eating a WFPB diet for about 20 months and have lost about 65 pounds, stable for the past 6 months. I adore flavors and spices so exploring Asian/southeast Asian dishes has been really fun for me, particularly Japanese and south Indian foods. So many creative ways to cook vegetables with lots of flavor, no animal products, and delicious to boot! Today's lunch was a chilled japanese eggplant and myoga salad, steamed broccoli left over from last night's dinner, and 3 slices of grilled tempeh.
Every time you tell us what you eat for lunch still blows my mind. 20 ounces of sweet potatoes I actually laid out 2 baked sweet potatoes for my lunch and the broccoli (which for me is no problem), and I have to say, I don't know how you get that much volume into your little tummy. I can't ever eat the whole plate. But you are right - that is such a delicious lunch or dinner.
I have thought a lot about high volume eating and wish I could do this, it would keep me from snacking between meals. I think we have to train eat and work up to high volume eating!
‚Variety is the kiss of death‘. Very true. Studies show that when people have access to a wide variety of foods, they tend to consume more calories. And people in the blue zones don’t have very varied diets: about ten items they prepare in slightly different ways.
You are blessing the world, Chef AJ! I am new to this lifestyle, and your book started me on this, so far, 9 day journey. I watch your videos and know that I can keep going. My blood pressure already came down 20 points from 6 weeks ago; low grade acne is gone; and my fingernail ridges are filling in. Oh, and I’ve lost 6 lbs. That’s for being my coach! 😊👍🏼
Wow--fantastic!
Oh, I’ve so missed seeing you in your beautiful kitchen! Thanks for the suggestions!
Thanks so much Chef AJ. I need to keep it simple... I appreciated this video so much. I have type 2 (well haven't been diagnosed by my fasting blood sugar is 130 and I occasionally get the tinny taste in my mouth. I don't have the unquenchable thirst and need to go to the loo as much, but the fasting blood sugar tells me enough. I am afraid of going to my Dr. bc I know she is going to want to put me on medication and I have seen what that has done to my wonderful father. I have been "consuming' as many of your videos as I can and I just discovered Adam Sud and the "Mastering Diabetes" course. I had been getting info from other sources (I don't like to mention names), but they say you have to stay away from carbs and all white products (potatoes, rice, bread, etc. )..... So I get the white rice, white bread etc, but was so confused over potatoes. I will jump all into this and give your advice my top priority, buy your book and shelve the ones from the "other" source. I also purchased last night after watching your video with the "Mastering Diabetes" couple. Great video btw. Cute couple too. :) Thanks for being so inspiring. Peace xo
Eating low carb only treats the symptom. Eating oil-free whole food plant based deals with the cause.
That should be the name of your new dessert book 'the fruit, the whole fruit and nothing but the fruit' very catchy!
Hello Chef AJ. Yesterday I saw this video and those meals really tempted me hahaha. Today in the morning I decided to eat sweet potato and brocolli, with some cacao powder and a banana. It was REALLY DELICIOUS!!
Thanks for your sweet informative teaching on creating meals and eating them too! BLESSINGS!
I fast everyday ! My first meal is usually around 11. I’ll make it my brunch! I wA eating eggs for years. Now I eat either oatmeal with blueberries’ cinnamon’ chia seeds’. Walnuts. Or a bran cereal! With a fruit smoothie
And so much more expensive on a pension! Sometimes they sell a variety here in latino markets called boniato orientale, which are essentially white japanese sweets, love them when I can get them! I'm not a fan of the orange ones, so usually incorporate then into sauces or recipes just because they are so good for you.
The ethnic stores have these for 89 cents a pound
I’m healing from Sibo and really encouraged by videos like this and want to extend gratitude to you AJ. Thank you. I got the Heather’s Tummy Fiber and progressive dosing is going well - so far up to 2 tsp x2/day. Slowly but surely God is walking me thru. Thank you for your helpful videos.
You give me hope that i can digest a wide variety again one day and heal my microbiome, colon, and neurotransmitter functions. 🙏🏼
THANK YOU SO MUCH FOR SHARING YOUR AWESOME RECIPES AND AMAZING INFORMATION THANK YOU
I so agree with you, those Yams! Are Perfection. ✨I’m love them cold, so Sweet! That is my favorite meal as well, could eat them for each and every meal💕
1.Sometimes, when I feel like nobody understands me, it helps to think of you! Nobody understands you either!
2.Sometimes you just need to slow down, stay calm and just let things come to you.
3.Sometimes you have to move backward to get a step forward.
Over roast the orange yams in fryer, scoop out the sweet flesh skins , put skins back in air fryer 5 min,
Toasty crunchy skins!
Chef AJ you look fantastic! I'm looking forward to making this dish!
Yams, sweet potatoes & coffee is my favorite lunch too.
You can find those sweet potatoes at the flea market, very cheap. Usually Latino stands have them
Looking forward to this!!
I finally bought a different sweet potato than yams, I got some murasaki potatoes at Trader Joes and they are amazing! why did I wait this long to try it!
I love the Hannah sweet potatoes. Get it at Whole Foods and it tastes so great on its on. No seasoning needed
Absoutely!
Love you, Chef AJ -
Great way to eat !
«This is my every day lunch and
This would be my last meal for the crime I did not commit»
😆😆
🥦🥦
🍠🍠
👍💚
I am impressed with the nutritional profile of that lunch but my blood sugar would be sky high and I really don't know if I could eat that volume of food in one sitting. It obviously works for you, though, so well done.
orange sweet potatoes do well roasted in small cubes too , the chopping does take effort, but they hold up well , aren’t mushy, can take seasoning and SOS-free, very delish (otherwise I don’t like them much either)
Thanks!
Thank you!
Broccoli never gets old. I make a simple red lentil dahl recipe over brown rice and add a ring of broccoli around the plate. The combination tastes great and the presentation looks like it came from a fancy restaurant.
Sounds great!
You’re such an amazing person. Never get tired of what you have to say. Do you put anything on your broccoli?
I like putting these sauces: th-cam.com/video/OARkH-jN9NM/w-d-xo.html
Usually nothing, but once in awhile some balsamic vinegar
That is sooo much food! Amazing and looks so delicious!! Thank you!
I just ate the Japanese potatoes and broccoli! Thank you for suggesting them, I don’t care for sweet potatoes either unless they are fries!
Chef AJ. You are truly an inspiration. Youbgot me hooked on potatoes. Thanks for engaging with your viewers. I am working on my sweet tooth. Sesame and peanut brittle are my worst enemies. I promise you I won't give up. Thanks again.
You can do it!
Thanks chef
Looks effective to lose weight. However, medical experts tell us that, starting in our 30s, we tend to start losing 0.5%+ of our muscle mass every year, and this reduces how much calories we burn and makes us more prone to bone loss and injuries as we age, and lack of muscle and bone mass correlate with earlier death.
To address this, medical experts recommend we maintain muscle mass with regular muscle building exercise and protein in every meal.
With this in mind, do these meals include enough protein to maintain muscle mass as we age? The salad might have enough protein if quinoa is included, perhaps?
Why not include some legumes, even just a small serve?
If i remember correctly, Chef AJ is alergic to legumes.
Because I’m allergic but if you can eat them they are very healthy. Still, my meals have adequate proten and I’m almost 62
Broccoli is actually quite high in protein. Given the amount she eats, she is getting plenty of protein. To maintain muscle mass, the problem for most people is not inadequate protein; it is that they don't use their muscles.
Simon I've been plant based over 20 years and even when I'm not eating optimally or any kind of protein on purpose, my protein still tests on the high side of normal. I recently had my protein tested and as well as 5 years ago. Always tests high. I'm not deficient in protein and I don't see how others can be on a plant based diet. All plant foods contain adequate protein.
@@rawcurls1 True. Most Americans on a S.A.D. diet eat much more protein than they need.
I love beans and lintels. Lots of fresh raw veggies 😊
Try Japanese yams. They are delicious. I found them at natural grocer.
I love Kale and sweet potatoes
Yummy, that was my dinner last night!!!!
Am I happy that I found you XOXO
I am going to look for those yams and order some.... You look absolutely fabulous....
I have been binge watching you this morning.... I was looking for a caramelized onion recipe.... Everybody was adding oil or butter or brown sugar etc etc...
Gee and your recipe is just onions in the Crock-Pot...
Well of course I chose your recipe to do today!!
It will take 24 hours but that's okay!
I love the fact that you do not drag everything out.... You say what you say and you don't take forever to say what you want to tell us!
Of course I subscribed I hit that Bell thank you so much
Fantastic! Welcome ♥️
Only orange here in Atlantic Canada.
Chef AJ - how do you cook your broccoli? And do you season it? Thank you and appreciate your work very much🥦🥔
I steam it. I eat it plain or season it with various flavors of California balsamic vinegars
@@CHEFAJ Thank you - had not considered balsamic over steamed vegetables - will definitely give that a try!
That japanese sweet potato is called satsuma imo w/ purple skin & yellow flesh. Murasaki imo is the purple flesh sweet potato.
Truly does sound wonderful :) someday, I will get a hold of those Hannah yams :D have never seen them here in Sweden, sadly, and I've looked in every possible way... but someday :) thank you so much for sharing
Can you do this for breakfast and dinner too, please? It is very useful.
Sure thing
@@CHEFAJ keep up the good work aj
I just ordered your weight loss book and I found the purple sweet potatoes it's like eating candy really like them I have a toss up between two of your other cookbooks unprocessed how to achieve your ideal weight or unprocessed 10th anniversary revitalize your health with whole food can you help me pick which one would be best for me I heard you say I believe it was yesterday that you were turning 63 I am 63 and I look so much older than you but I know you've been eating healthy for much longer than I have I weigh 180 lb I want to get down to 125 that would be great for me I just don't want it to take a year but you know I guess if you eat right and I try to stay away from dairy but right now I have a container of yogurt and a container cottage cheese that I want to eat up rather than to throw it out then I'm off my dairy kick and raw vegetables is all I eat except for my sweet potatoes I'll steam them in a steamer anybody out there who's got anything to say to me I am all ears let me have it thank you so much have a blessed night
Love this! 🙌
Thank you for the recommended Hannah yam/sweet potato - love the flavor and texture!!
AJ, that looks so good! I love hannah sweet potatoes, though I didn't know they were called that. I don't care for the usual orange ones either--they're way too wet for me.
They are!
Hi AJ and all
I live in Pennsylvania 😩.I call it those sweet pots.I just started eating those because I’m on plant based .
Half the bag of Murasaki sweet potatoes I get from Trader Joe's are bad & rotten. Hardly anybody buys them in Pittsburgh. I get the Japanese sweet potatoes from Whole Foods & they're always fresh.
This looks so delicious. I wonder if those white sweet potstoes are the same that they have in Japan and Korea. Kim Chi is very good with sweet potatoes.
Chef Aj thank you for this amazing video Just one concern we don’t have access to organic in the city I live so is it safe to eat so much of conventionally produced veggies Thank you n regards
Thank you so much for wonderful vedio from you AJ.. I do look forward for you’re what you eat in a day. I really appreciate this. You are my new hero.I’m trying to watch you’re vedio’s and get caught up with them.
I’m one of those weird people that broccoli tastes sweet to me.
Did you say how you make your broccoli 🥦, so do you steam, boil, or bake them ?
Steam
@@CHEFAJ , thank you for the rapid response !
Very helpful, thank you! I made an SOS free lunch today :-)
This was helpful. Is the boot camp available in recording. I struggle because I don’t know how to plan. I also want variety, but if it’s available, I’ll eat it.
Yes there is a link in the show notes with a ten dollar off coupon
I’m confused by the calories of sweet potatoes. It seems like one pound of sweet potato is close to 400 calories. Is that correct? I was curious so weighed one regular sweet potato and it was one pound. I could definitely eat more than one.. so is that accurate?
Japanese sweet potatoes, Hannah sweet potatoes, etc. do not have the same caloric density as the orange sweet potatoes. The 20 ounces of Hannah sweet potatoes are over 700 calories. Important information for those with type 1 diabetes. ❤
Where did you get that information? By my calculations a 20 oz Hannah yam is @490 calories
Energy
I would love to know more about your salad. Do have a link for more details?
It’s in one of my free webinar videos with Gustavo I just have to remember the name
LOVED this video
Lost so much weight that I now have to gain a few pounds back. I had hernia surgery and also lost twenty pounds bringing me down to 103.
They taste like roasted chestnuts.
After having Covid nothing tastes good. Broccoli wth lemon juice works. I might try those yams.
Hope you enjoy
I have to ask why no mention of the Hawaii Japanese Purple Sweet Potatoes. Currently, I am gorging, or rationing daily dose from my first 19 pound delivery from Veggie Farm. New to me and savoring every morsel❤️🔥❤️
They’re delicious but too sweet for me on a daily basis I have a discount code with the chefsj5
Chefaj5
@@CHEFAJ True they are sweet, but also dense and thus I am less likely to pig out on them. 👏🏻 loving all sweet potatoes🥺
Chef AJ, do you ever run into digestive issues eating fruit after a starchy meal? Fruit digests more rapidly than does starch so it’s been said that the starch can cause fermentation of the fruit as it’s blocked and made to be digested as slowly as the starches. Just a thought. I try to have my fruit before any starch meal. Sometimes I will have banana on toast though.
Sorry to butt in here, but, i heard a dr say that b4, eat the fruit first. But, i always forget , since being on this WFPB vegan, no processed foods, way of eating, i have reversed acid reflux, stomach pain & constipation,. which i WAS on 4 meds for & still in pain, asking for something stronger. Sorry, getting off topic here. I so blessed to find Chef AJ & all those dr's too, saved my life. I never had ban's on toast, but bet it delish. I don't eat flour/bread any more, but loving the ban nice creams. 👍🙏
Yes, fruit first is preferable! I'll definitely do some more research on that though, in terms of which fruits cause more or less issues, what time best time for eating them is, etc. Thanks for giving me some homework! I'm a future doc btw, my role models are all the WFPB docs- Fuhrman, Greger, Barnard, etc.! I'm always looking to learn more, all of this is fascinating to me, especially the nutritional science- Nutritional Biochemistry, Nutrigenomics/Epigenetics, etc. Keep up the good work!
@@pattypop52 Wow, your story is so inspirational, thanks for sharing! As a future doc who has all of the awesome WFPB docs as role models, stories like these keep me motivated to continue to research and learn to be able to help more people get their health back! God bless you :)
@@bryant475 thanks. Check out Loren Lockman on TH-cam he talks about bowel transit time - but he is a raw vegan fruitarian so he doesn’t mix fruit and cooked starches like AJ
I think it depends on the kind of fruit and how much. I’ve never RD had a problem eating berries or apples after a starchy meal but I do eat melons before. I think there are no one size fits all rules with this do what works for your GI tract
I use Dr Greger’s Daily Dozen checklist and I can hardly believe the LARGE quantities of food that you eat! (FYI I’m athletic and I’m very lean/BMI 17.5)
Do you eat as much large quantities too?
No
@@elisonlau2076 Isn't it amazing that such large quantity is still relatively low calories? It's one of the wonders of WFPB eating :)
@@bryant475 yes I agree ! ESP the starches !
@@bryant475 but purple sweet potatoes are higher in calories than normal potatoes
Hi, any tips on type of potatoes for those of us in the UK? We have baby/new potatoes, white potatoes or sweet potatoes here (the orange ones) Trying to organise batch cooking ingredients and dried herbs/spices that we can get here if anyone can help? Thanks!
Any and all!
@@CHEFAJ thank you so much for replying!! So I won’t get a sugar high and dip from white potatoes? 🙈
I love your books and all your videos chef AJ and you have a wealth of knowledge I am constantly learning. I think ill try looking to measure more less of 3 pounds just to gage it then I'll ad lib. Although I adore brocolli i can't eat cruciferous veg due to instant gas but I think zucchini will suffice.Thank you for your gracious sharing of them of so much. I also love your Bailey furkid🐕😊
As for the gas issue, have you tried slowly introducing small amounts of various cruciferous veggies, in order to get your gut microbiome adapted? Also, does it depend on the veggie? Broccoli vs Cauliflower vs Brussel Sprouts vs Kale vs Cabbage, etc.
Thank you!
@@bryant475 thanks and yes I did try to slowly introduce them. Yes it seems brocoli and sprouts worse than cauliflower. Onion the top one too.
You can also try small amounts of "live" vegan kimchi. This helped my digestion a lot.
@@carl13579 is this similar to sauerkraut? Thanks
Kumera in NZ
Is that weight of sweet potato before or after cooking?
Before cooking :)
What is the name of the sweet potato that is your preference
Hannah or jersey yams
Hello! I love this video and want to make the Murasaki potatoes now since I always have them on hand. What degree and how long do you do them in the air fryer?
400 degrees for 20-30 minutes
How does 3 lbs of food fit into your stomach all at once?
What type of cooler do you use to take your lunches?
Aosbos Insulated Lunch Bag --it's on my Amazon Favorites page: www.amazon.com/shop/ChefAJ
Do you not eat breakfast Chef?
I love broccoli but cannot find good organic fresh. Usually they are wilted. If I'm out I order only broccoli. Can you recommend a place where the broccoli is a good place to buy? I do buy the Trader Joes frozen organic but it really isn't the same as fresh.
Have you tried the TJ fresh organic broccoli?
@@CHEFAJ I tried a long time ago. I believe it is in a bag. Have not seen it in the bins in L.Q. I'll check out the bags again.
Can I eat sweet potatoes 🍠 and broccoli 🥦 for Weight loss?
Thank you
Yes indeed! As long as you don't use oil, which is very calorie dense!
Yes! That is my lunch most days
Can you eat for breakfast and dinner?
Indeed
Do you season your broccoli and potatoes with anything
Sometimes plain sometime Sweet heat from California Balsamic
Hi AJ arent you concerned about the acrylamide in the highly browned potatos, vegetables?
Chef AJ would say something like, "No one has had acrylamide poisoning listed as the cause of death"
Not one bit not am I concerned with arsenic in rice
Can I eat your lunch if I'm prediabetic?
😋 Yummy
Chef AJ PLS help me understand why my sugar level goes up in the morning but comes down after taking tea with sugar.
I was prediabetic but looks like I am diabetic now. Eating fruit or rice is only increasing my sugar levels. I do have insulin resistance. I am very confused as what to eat. I am vegan.
Watch the video from Mastering Diabetes, or you can search by Robby Barbaro or Cyrus Khambatta
Hi new sub here. I read Fit for Life by Harvey Diamond and he says that fruit should never be eaten with anything else as it doesn't combine with anything else. That stops me eating fruit for dessert. What do you think? He says the fruit spoils in your stomach if eaten with other foods.
Thanks for the info!
Do you eat only one meal a day?
No two
Thanks for your response Chef.
what can you eat instead of those yams those are no were in my area.
There are many kinds of potatoes as well as other starches such as rice, quinoa, etc.
can i lose weight if i don't like potatoes and broccoli?
Yes you can
Yes, there are many other vegetables and grains!
Approximately how many potatoes is that for lunch? I know you said 20 ounces is that about 2 large ones? And then how many for dinner?
Yes, 2 large ones--about a pound
Can you share a link to these yams? We are in a tiny town and only have a regular orange ones Thank you for your video, looks so good!
Just search hanna yams on Amazon…you can buy them in bulk.
@@mgal6234 Thanks I tried that and what I got a lot of was ( regular canned yams, Kejora Japanese White Sweet Potatoes,Japanese Purple Sweet Potato, and DIVAWOO 12 Sheet Henna Tattoo Stencils, Hand Temporary Tattoo Stickers, Indian Arabian Self Adhesive Tattoo Templates, and a lot of other stuff) Thank you
@@7peacefrog I think she said they’re the same as Japanese white sweet potatoes?
@@mgal6234 If she did I didn't get to see all the video, I got cut off Thank you then, and sorry
She mentioned the different names at the bevy of the video
What do you eat when you're in a hurry?
I don’t eat if I’m rushed it’s bad for my digestion
How do you not get fat with the carbs?
It's only refined and processed carbs that make you fat
So, do u eat that entire display?
No--there were two meals on display--I eat one of then for lunch
Is this the Japanese sweet potatoes?
Yes and hannah yams
@@CHEFAJ where can I find the Hannah yams online? Thanks!!