Ask a group of would-be dieters why they struggle with their weight, and the odds are high that you’ll hear: “I just don’t have time.” Recognizing that concern, registered dietitian Sarah-Jane Bedwell decided to do something about it by creating the perfect plan for even the busiest people. It’s all detailed in her new book: “Schedule Me Skinny: Plan to Lose Weight and Keep It Off in Just 30 Minutes a Week” (click for details).
We asked Sarah to share her slim-down secrets with us, and here’s what she said in our exclusive interview.
The goal of her book: “I can help them be smarter with the time they have. By spending 30 minutes on the weekends “power planning” as I call it, people will find that they can eat healthier and actually save time during the busy work-week–all because they have a plan,” she said.
And rather than stress about every aspect of counting calories and counting carbohydrates, Sarah recommends keeping it simple when it comes to Power Planning, as she calls it.
“I think it is better to focus on making calories count versus counting calories for overall health and weight maintenance,” she says.
Her recipe for weight loss success:
- “First, fill half your plate with a variety of colorful fruits and vegetables.
- Next, fill a quarter of your plate with either whole grains (like quinoa or brown rice) or starchy veggies (like potatoes and corn).
- Then, fill a quarter of your plate with lean protein (like fish, lean meats, or beans).
- Finally, add flavor to your meal with healthy fats (like olive oil or nuts) and herbs and spices.
The result of a balanced plate: You’ll fuel your body, fill up more easily and melt away those excess pounds.
Sarah’s book also includes recipes, and she told us that the following dinner recipe is one of her favorites.
Pan-Glazed Chicken with Kale and Basil
The sweetness from the balsamic vinegar and honey stand up to the bitter flavors of the fresh kale, making for a truly sweet and savory experience.
4 (4 oz.) chicken breasts, skinned and boned
½ tsp. salt
½ tsp. fresh ground pepper
2 tsp. olive oil
2 tbsp. balsamic vinegar
2 tbsp. honey
2–3 cups chopped fresh kale
2 tbsp. chopped fresh basil (optional)
1 tbsp. crumbled goat cheese
Sprinkle both sides of chicken with salt and pepper. Heat oil in a large nonstick or iron skillet over medium-high heat. Add chicken and cook 5 minutes or until lightly browned. Turn chicken and cook 6 minutes or until chicken is done. Stir in vinegar, honey, and kale and cook just until kale is wilted. Remove from heat, sprinkle with goat cheese and basil just before serving.
Yield: 4 servings
Nutrition facts per serving: 216 calories, 14g carbs, 25g protein, 6g fat, 1g sat fat, 460mg sodium, 1g fiber, 130% DV vitamin A, 87% DV vitamin C, and 8% DV calcium, 7% DV iron.
Total preparation time: 15 minutes
Reprinted with permission from “Schedule Me Skinny: Plan to Lose Weight and Keep It Off in Just 30 Minutes a Week” – click here to order it now!