AWE
Super Meals
Introduction
Embarking on Your Weight Loss Journey:
Welcome to a chapter of your life dedicated to self-discovery, well-being, and positive change. The decision to embark on a weight loss journey is a powerful commitment to your health, happiness, and overall quality of life. This journey is not just about shedding weight but a holistic transformation that encompasses your physical, mental, and emotional well-being.
Your choice to prioritise your health is a commendable step towards a better and more fulfilling life. Whether you are motivated by improving your fitness, boosting your confidence, or enhancing your overall vitality, this journey is a personal investment that extends far beyond the numbers on a scale.
Embarking on a weight loss journey with AWE is a process that involves setting realistic goals, making informed choices, and cultivating sustainable habits. It's about fostering a positive relationship with your body and embracing a lifestyle that supports your well-being in the long run.
Unlike quick fixes or temporary solutions, this journey encourages a holistic approach. It involves not only the physical aspects of weight loss but also the mental and emotional facets of your well-being. Through mindful choices, self-reflection, and resilience, you have the opportunity to redefine your relationship with yourself and your body
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What to Expect from This Guide
In the chapters that follow, we will guide you through the essential elements of a successful weight loss journey. From understanding the science behind weight loss to cultivating healthy habits, navigating challenges, and celebrating victories, each section is crafted to provide you with practical insights and actionable steps.
As you embark on this transformative journey, remember that each step is a milestone, and every positive change, no matter how small, contributes to your success. Embrace the process, be kind to yourself, and get ready to unfold the chapters of a healthier, happier, and more vibrant you.
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AWE Super Meals - 2 What Are We?
AWE Super Meals - 2 What Are We?
AWE is owned by Wholesome Savour, a life bio-science company dedicated to achieving the highest standards of food wellness, nutrition, and innovation to create ethical and sustainable products that improve health through treating food as medicine.
We are the world’s first clinically proven nutrition focused, clean label functional meal with honest flavour aiming to change the way people manage their health by providing knowledge and products in order to change the way they eat by treating food as medicine to help prevent disease as well as maintain health.
Super Meals, super charged with super ingredients produced in a stringent clean process to maximise nutritional benefits and optimise body absorption, addressing specific health needs and improving bodily functions.
Backed by 15 years of clinical research and development, each AWE super meal goes through 8 days of preparation and nutrients encapsulation, ensuring optimal nutrition through the selection and use of the highest quality ingredients.
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What Makes Our Meals 4 Different From The Market?
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Apart from providing a large variety of meals to choose from, we ensure overall calories are kept low but also at a sustainable level for the majority of the population.
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AWE meals are clinically proven and medically backed by 15 years of research. • It takes 8 days of preparation and encapsulation of nutrients for every single meal.
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We have a full board of medical wellness team that are involved with the creation of each meal.
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Results are guaranteed if this guide is strictly followed and adhered to.
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We promise good taste without the nasties (chemicals, additives, etc), by cleaning and removing impurities with our AWE process.
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We use the only the best and highest quality with a predominantly organic ingredients list sourced from reliable and credible suppliers that adhere strictly to our standards.
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We guarantee all our products are also gluten free, trans-fat free, additives free, dairy free, low cholesterol, GMO free, free from contaminants.
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Our meals are produced through sustainable and ethical ways, you are doing something tremendously good by choosing AWE. You will be caring for the Earth by reducing our carbon footprint and promoting sustainability
Welcome to Your 5 Weight Loss Journey
Setting Realistic Goals in Your Weight Loss Journey Embarking on a weight loss journey is a commendable decision for your overall well-being. However, the key to a successful and sustainable transformation lies in setting realistic goals. Unrealistic expectations can lead to frustration, burnout, and ultimately, a derailment of your efforts. Here are some essential tips for establishing achievable milestones on your weight loss journey:
Understand Your Starting Point
• Begin by assessing your current habits, lifestyle, and fitness level.
• Acknowledge your strengths and areas that need improvement without judgment
Define Clear and Specific Goals
• Clearly articulate your weight loss goals, specifying the amount of weight you aim to lose and the timeframe.
• Break down your long-term goal into smaller, more manageable milestones.
Prioritise Health Over Numbers
• Focus on overall health and well-being rather than just the number on the scale.
• Consider including non-scale victories such as increased energy, improved sleep, improved bowel movements and enhanced mood.
Be Realistic About Timeframes
• Understand that healthy, sustainable weight loss takes time.
• Set realistic timelines that allow for gradual and steady progress.
Celebrate Small Wins
• Acknowledge and celebrate every small achievement along the way.
• Recognise the positive changes in your habits and mindset.
Implement Non-Weight-Related Goals
• Include goals related to fitness, nutrition, and self-care.
• This could involve achieving a certain level of physical activity, trying new healthy recipes, or implementing stress-management techniques.
Embrace Flexibility
• Life is unpredictable, and setbacks may occur. Be flexible and adapt your goals as needed.
• Learn from challenges and use them as opportunities for growth.
Track Your Progress
• Keep a journal or use apps to monitor your progress.
• Regularly assess and adjust your goals based on your evolving capabilities and circumstances
Setting Realistic Goals
• Lay the foundation for a successful and sustainable weight loss journey. Remember, it's not just about reaching the destination but also about embracing the positive changes you make along the way
Building Healthy Habit
• 30-60 minutes low intensity exercise 2-3x/week to start. • e.g. 2 x 30 mins low intensity cardiovascular exercises (e.g. brisk walking, swimming) .
Building Healthy Habit
Duration
Minimum ~30 days (6 weeks) to observe a measurable effects. Maximum up to as long as desired, depending on personal goals
Frequency
Frequency 5 days consecutively + 2 rest (off) days
Dose
3 AWE weight management meal per day
What This Program Is About
Our in this program is to provide you with a comprehensive understanding of effective and sustainable weight management by using AWE weight management meals as a starting point. We guide you towards adopting healthy habits, including balanced nutrition and sustainable exercise routines that contribute to long-term well-being.
Our exploration delves into mindful eating, offering strategies to navigate emotional eating and emphasise portion control. We highlight the role of superfoods, provide nutritional tips, and encourage the creation of delicious, nutritious meals through effective planning and prepping
Addressing potential plateaus, we equip you with strategies to break through challenges, ensuring continuous motivation.
The importance and impact of sleep and stress management on overall well-being will also be discussed. Throughout your journey, we celebrate milestones, fostering a positive mindset to sustain you.
Finally, we will guide you in maintaining achievements and conclude with additional resources, references, and FAQs for continued support.
Ultimately, our narrative empowers you with the knowledge and tools to take control of your health, make informed choices, and maintain a positive and proactive mindset throughout your transformative weight loss journey.
Sleep Recommendations
• Sleep Goals: Ideally 6-8 hours daily. • Sleep is the antioxidant for the brain. Chronic sleep deprivations can accelerate ageing of the brain . • Deep sleep is essential to achieving your goals. Growth hormone is released during deep sleep, stimulating tissue regeneration, liver regeneration and allows breakdown of fat stores and normalisation of blood sugar regulation.
• Eliminate as much light as possible in the bedroom by using blackout curtains. Cover all dim lights, including LED lights .
• Avoid using the bedroom except for sleep .
• Keep electrical and magnetic devices away from the bed .
• Avoid late night sleep
Eating Out Recommendations
Embarking on Your Weight Loss Journey:
For this program for food dietary, it is important to focus on eating more meals and lesser quantity and also eat more fiber as well and fats are the key impact for them, best to eat mono and poly unsaturated fats and avoid others. Take charge of where you eat, whenever possible. Steer it towards an establishment that will allow you to practice our recommendations. Avoid typical meal choices on the menu which are assembled with an eye towards palatability and taste rather than health and optimal nutrients composition.
• A general guide to food portions when eating out is palm of protein, two handfuls of vegetables and a thumb of fat.
• Cooking methods:
YES Steaming Boiling Searing Sous Vide Stewing Stir frying
NO Deep Frying BBQ Torching Chargrilled
• Avoid highly processed foods (sausages, cheese, sugar, soft drinks, deep fried etc) and aim for clean foods.
• Eat a balanced meal in moderation.
• Reduce salt, sugar and sauce intake.
• Avoid excessive alcohol consumption.
• Reduce carbohydrates consumption as a typical meal tends to be carb heavy, drenched in sauces and lacks fibre.
• Look for dining establishments that align with your new habits and meal plan. • Always aim for more protein, more vegetables less carbs and sauce. • Plan in advance, have a look at their menu and decide early what you will be ordering. Let restaurant staff known early of preferences and special requests.
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Superfoods and Nutritional Tips
Exploring Superfoods for Weight Loss
AWE weight management meals are loaded with super ingredients that can help with you achieve your goals. Superfoods and super ingredients can play a supportive role in weight loss for several reasons:
1. Nutritionally Dense
2. Satiety and Fullness
3. Metabolism Boost
4. Blood Sugar Regulation
5. Anti-Inflammatory Properties
6. Detoxification
7. Healthy Fats
Diet Recommendations 13 After This Program
1. Choose healthier carbohydrates: Opt for whole grains, fruits, vegetables, and legumes while being mindful of portion sizes. Avoid low-fiber foods like white bread and highly processed cereals.
2. Reduce daily salt intake to lower the risk of high blood pressure and related health issues. Cook from scratch and use herbs and spices for flavour.
3. Cut back on red and processed meat: Swap out red and processed meats for options like beans, lentils, eggs, fish, poultry, and unsalted nuts. These choices are better for your heart health.
4. Eat more fruits and vegetables: Aim to include more fruits and veggies in your meals and snacks, as they provide essential vitamins, minerals, and fiber.
5. Choose healthier fats: Opt for unsalted nuts, seeds, avocados, oily fish, and oils like olive oil. Avoid saturated fats found in animal products and processed foods.
6. Reduce added sugar: Gradually cut down on sugary drinks, energy drinks, and fruit juices. Use low or zero-calorie sweeteners if needed.
7. Snack wisely: Opt for healthier snacks like yogurt, unsalted nuts, seeds, fruits, and vegetables instead of chips and sugary treats. Watch your portion sizes.
8. Drink alcohol sensibly: Limit alcohol consumption and avoid binge drinking.
9. Get nutrients from foods: There's no evidence that mineral and vitamin supplements help with weight loss. Focus on a balanced diet instead.
Make AWE meals a part of your lifestyle! For subscription, visit https://www.awebyosomefood.com/. • We would recommend incorporating into your lifestyle 5 - 7 AWE weight management meals per week for maintenance.
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Water
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Drink at least 8 glasses of water daily.
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Have a glass of water right before your meal.
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Thirst is oftentimes disguised as hunger so if you feel hungry, drink a glass of water first. If you’re still feeling hungry after 20 minutes, it is likely time for your next meal.
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Eat a balanced meal:
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Fill half your plate with non-starchy vegetables (broccoli, carrot, green leafy vegetables, tomato, cucumber), one-quarter plate with higher quality proteins (eggs, beans, lentils, tofu) and the remaining one-quarter with complex carbohydrates (brown rice, whole grain noodles, whole grain bread).
Remember, it's completely normal to have cravings from time to time, and indulging in them in moderation is absolutely okay. What is crucial is that you maintain an understanding of the fundamental importance of fueling your body with high-quality nutrition. Balancing those occasional treats with a nutritious diet is key to supporting your overall well-being. By enjoying your cravings in moderation and prioritising nutritious choices in your daily meals, you can strike a harmonious balance that promotes both satisfaction and health. So, savor that occasional treat guilt-free, but always keep in mind the long-term benefits of nourishing your body with the right nutrients. Your body will thank you for finding that balance.
• Protein
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Ensure you consume 3 servings of protein per day.
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They should include ½ serving from dairy or other calcium-rich foods. 1 serve protein = 3 organic eggs or 1 palm-size fish/lean meat (150g), 2 small blocks of soft bean curd (170g), ¾ cup of cooked pulses (120g), 2 glasses of low-fat milk (500ml). Eating sufficient protein at each meal provides greater satiety which helps to reduce snacking.
• Snacking
Choose the right snacks: When feeling hungry in between meals, choose fresh fruits (aim for 2 servings per day. Examples of 1 serving of fruit = 1 medium apple, 1 medium banana, 10 grapes, or 1 wedge watermelon) or a handful of activated nuts and dehydrated snacks.
3R’s
Replace
Replace white rice with complex grains for more fibre to feel fuller for longer.
Refrain
Refrain from sweetened beverages.
Reduce
Reduce portions of carbohydrates (rice, noodles, bread)
FAQs
• We recommend trying our AWE snacks.
• Fruits may be consumed in moderation ensuring that they are washed properly with organic soap .
• Reduce/avoid as best as you can: unclean foods high in sugar, additives and preservatives .
• Eat a variety of fruits and vegetables from the 5 different colours .
• Colourful fruits and vegetables are full of antioxidants. These nutrients guard against free radicals, molecules that can harm your cells .
• Avoid foods that are highly acidic .
• Avoid inflammatory foods .
• Always pair fruits with vitamins that are heat sensitive and water soluble.
• Make AWE meals a part of your lifestyle! For subscription, visit https://www.awebyosomefood.com
• We would recommend incorporating into your lifestyle 5 - 7 AWE weight management meals per week for maintenance.
• By practicing a general approach of eating everything in moderation and following our recommendations in this guide and to eating out together with incorporating exercise into your life, you will be able to keep the weight of
• Incorporate exercise into your lifestyle .
• Continue to educate yourself about the foods you are consuming.
• Be more aware of ingredients and how they are prepared and sourced .
• The mind, body and soul and your social life are all connected and contributes to a healthy lifestyle thus maintain a healthy and balanced lifestyle is optimum .
• Be observant and sensitive towards your body’s needs and reactions.
• Maintain a stress free mental health by practicing activities such as yoga, meditation or any other hobbies that may alleviate your stress levels .
• Stay happy! – it’s always a choice .
• Maintain proper personal hygiene standards .
• Stay smoke free .
• Buy our eBook and find out more about how you can empower yourself with the science of using food as medicine.
• Join our AWE educational and awareness classes!
AWE HOT Meal Preparation
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Defrost condiments in ambient room temperature.
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Pre- heat steamer to 100°C
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a. Remove lid.
b. Steam entire box contents for 5 mins.
c. After 5 mins separate top and bottom tiers.
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Resume steaming separated tiers at the same time.
(Rice/Vermicelli) Steam for 8-10 mins.
(Pasta) Steam for 6-8 mins
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a. Remove from steamer carefully.
b. Mix all sauces/stock with rice/noodles/pasta as desired.
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Sprinkle condiments into meal as desired.
Enjoy your hot meal!
AWE COLD Meal Preparation
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Defrost frozen meal in chiller overnight.
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Add sauce and mix well.
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Add condiments, sprinkle and enjoy!
AWE COLD Meal Preparation
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Visit awebyosomefood.com
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Click BUY NOW
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CHOOSE the Meal Bundle and ADD TO CART
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For “Build Your Own Bundle” CHOOSE minimum 10 items and ADD TO CART
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Click CONTINUE to check out
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CHOOSE store pickup or delivery and fill in your delivery details
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PROCEED to payment
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Voila! Your AWE Meal will be on its way:)
Sample Program Meal Guide
Serving Size (g): 270 Energy (kcal): 343 Carbohydrates (g): 45.9 Protein (g): 9.2 Total Fat (g): 13.2
JAPANESE GARLIC BEEF RAINBOW VEGETABLES RICE
Stir-fried healthy brown rice with minced meat, rainbow vegetables and shiitake mushroom, topped with garlic chips. COMPONENTS OF THIS DISH: Plant-based G
Serving Size (g): 301 Energy (kcal): 347 Carbohydrates (g): 11.7 Protein (g): 7.3 Total Fat (g): 28.9
ALMOND PESTO NOODLES
Protein noodles mixed with almond pesto sauce, served with plant-based crab cake. COMPONENTS OF THIS DISH: OsomeFood™ Protein Noodles Almond Pesto Sauce Plant-based OsomeFood™ Crabcake
Serving Size (g): 251 Energy (kcal): 397 Carbohydrates (g): 15.8 Protein (g): 8.6 Total Fat (g): 25.5
QUINOA BURRITO BOWL
A salad combination of quinoa, mango, black beans, dried cherry tomatoes, topped with tuna spread and cheezy kale chips. COMPONENTS OF THIS DISH: Quinoa Burrito Plant-based Cheezy Kale Chips Plant-based OsomeFood™ Tuna Spread