Hi Friends! I’ve had a lot of clients ask me recently how they can jump start their weight loss in the New Year. I have a very versatile group of clients. Some are Vegan, some vegetarian, some are meat eaters…some looking to lose lots of weight, others looking to create healthier eating habits. And even though they are so different, there is a tip (and a recipe to come) that I love sharing universally no matter who the client is.
My favorite tip for jump starting weight loss is simple and involves not what you are eating but when. It’s called time restricted feeding or intermittent fasting and it is defined as fasting for a period of at least 12 hours but less than 24 hours in a day. It’s a tactic that I believe is truly beneficial for losing body fat over time.
My favorite window of time to recommend eating to my clients is from around 8am-9am to 6pm or 7pm (at the latest) and I always encourage them to eat dinner as early as possible each night. The Science behind this suggests that we should match our eating schedule to the circadian rhythm of our bodies. Studies even show that two meals of the same amount of calories are more fattening when consumed at night vs. the morning. Time restricted feeding gives your body the daily rest that it needs to metabolize the food you’ve consumed and burn off excess calories and fat and prepare for a new day! An added bonus is that when you cut off your eating at an earlier hour each night, there’s less opportunity for late night snacking which has proven to add up to 300 unnecessary calories to a daily diet! I highly, highly recommend this tip to ALL of my clients.
Now that I’ve shared my universal tip for jump starting weight-loss, it’s only fair I share one of my favorite, delicious universal recipes.
My Beyond Amazing Bolognese can be made Vegan or Vegetarian for Meatless Monday or virtually guilt free (made with ground chicken) for the rest of us. This recipe is full of fiber so is very filling (a great recipe for an early dinner), it makes a big batch (at least 2 meals) and is a major crowd pleaser.
I hope you make it ASAP and enjoy it for and EARLY dinner! Xx Janine
Janine’s Beyond Amazing Bolognese for All
Ingredients: This recipe makes 2 meals, please make sure you read this recipe well!
5-6 Medium Zucchini or 2 packs Zoodles – Peel all zucchini with peeler, set aside
3 Tablespoons Olive oil
1 large onion – chopped
2 medium carrots – chopped
2 stalks celery – chopped
1 lb. ground chicken breast or 1 lb. mushrooms (finely chopped)
2 teaspoons garlic – chopped
1 teaspoon dried oregano
1 cup fresh Basil – chopped
1 cup red wine
4 Tablespoons tomato paste
2 cups no salt marinara sauce – Trader Joes No Salt Organic Marinara Sauce
2 Tablespoons coconut aminos (optional)
Instructions: Please note: The ingredients are going to be split to make 2 sauces.
In 2 medium sauce pans, on medium heat – add half the chopped onions to each pan and with 1 Tablespoon Olive oil in each pan.
Add 1 chopped carrot and 1 chopped celery to each pan and sauté until light brown, about 8-10 minutes.
Add the chopped chicken to one pan and the chopped mushrooms to the other pan. Mash the chicken until finely ground. Cook the mushrooms for 7- 8 minutes.
Add 1/2 cup wine to each pan – cook for another 5-6 minutes.
Add the remaining ingredients in EACH pan, 1 teaspoon garlic, 1/2 teaspoon dried oregano, 1/2 cup chopped basil, 1/2 cup red wine, 2 tablespoons tomato paste, 1 cup marinara sauce, optional, 1 Tablespoon coconut aminos in each pan.
Simmer for 20-25 minutes with a lid on each pan.
In the meantime – in a large pan or pot, add 1 tablespoon olive oil on medium heat – add the Zoodles and cook for 10-15 minutes until soft but not mushy. It will release some water (I call it zucchini broth), please do not throw it out it’s amazing to eat/sip, and it’s full of nutrients and will flush your body!
Set aside until the sauce is cooked.
In 2 large bowls, place half the zoodles in each bowl. Pour the chicken Bolognese into one bowl of Zoodles – mix well. In the other bowl pour the Vegan Bolognese into the bowl of Zoodles, mix well.
Add Parmesan cheese to the chicken Bolognese to taste. Add Nutritional yeast to the Vegan Bolognese to taste!