I know I have been a little kale crazy lately! But, kale really is a nutritional superstar that can be used in a variety of ways. As a morning “cleanser” or an after workout snack, this kale citrus smoothie is the perfect way to boost your greens. Kale citrus smoothie Ingredients:

• 1 cup of water
• 1 cup of kale, stems removed
• ½ cucumber, peeled and sliced
• ½ lemon, peeled and seeded
• ½ orange, peeled and seeded
• 2 pieces of peeled green apple (optional)
• 1 tbsp of coconut sugar or honey

Method: Add all ingredients into your high speed blender and blend on high for 45 seconds. Serves 1 Courtesy of: Dr. Joey Shulman www.drjoey.com @drjoeyshulman

I hope you have followed along with our 2014 Cityline Weight Loss Challenge. We have had an amazing year, with our four winners losing 102 pounds in total! Congratulations to everyone who has participated. At this stage of the Cityline Weight Loss Challenge, you may have hit your goal weight or are within striking distance of it. For starters — bravo! I am confident you feel much lighter, more energetic and have a surge of health that is priceless. If you have not yet hit your goal weight – no worries, simply continue on plan until you do (which I know you will!). If you are ready for the maintenance stage, you may be asking yourself the age-old question "I did it — but how do I keep it off?" For so many, there is a fear that you will lose control and gain back the weight. I assure you, there is no reason to worry. By implementing the steps outlined below, you will be well equipped to keep the weight off for life no matter what event or stressor you encounter. Keep in mind, if you "slip" nutrition-wise (which you will — everyone does), simply return back to the original program posted at www.cityline.ca/weightloss. To maintain your weight loss results, follow the simple steps below: 1) Do not deny yourself — follow the 80-20 rule of eating. If you are at a party and you cannot stop eyeing the French fries, I have a suggestion: eat some French fries! The long-term goal is not to keep you in a state of deprivation for life — that is not the balance I want you to strike. The goal is to make peace with food so you can enjoy your indulgences, such as trying a bit of dessert, eating a few nachos, or having an extra glass of wine. The key is to eat on track 80% of the time and allow yourself to indulge 20% of the time, such as on weekends and special occasions like birthdays. 2) Avoid diet foods. There is a huge surge in popularity of 100-calorie portion-controlled snack foods for weight loss. Unfortunately, a majority of these foods are filled with processed sugars, making them high on the glycemic index, which when eaten triggers the urge to eat more. I am also not an advocate of over-consuming artificial sweeteners such as aspartame. I have seen far too many people who struggle with their weight over-consume products filled with artificial sweeteners. 3) Eat up to 2 grains per day — occasionally toss your grain into dinner. Whole grains are filled with lots of goodness — fibre, vitamins, phytonutrients and more — but overdoing it can cause weight gain. As we get older, our bodies require less grain, fewer calories and more nutrient-dense options (e.g., foods high in minerals and antioxidants such as colourful vegetables and fruits). As a general maintenance principle, 1 to 2 grain selections per day maximum is recommended. If you find yourself gaining weight, simply cut back on a grain option. In addition, limiting the amount of grain you consume in the evening is advisable for weight maintenance. 4) Continue to eat large amounts of vegetables - Make an effort to consume vegetables a minimum of 3 to 5 times per day. I routinely tell my clients, "If you want to feel alive, you must eat alive foods on a regular basis." Vegetables are brimming with nutrients and antioxidants and become even more critical to overall health and wellness as we age. Going forward, all vegetables (with the exclusion of starchy vegetables) are considered free foods and can be consumed in unlimited quantities. As far as starchy vegetables go, on maintenance, you can consume starchy vegetables up to 2-3x times per week. To recap, 1 serving of a starchy vegetable is equivalent to:

• Beets (1/2 cup/125 mL)
• Corn (1/2 cup/125 mL)
• Yams or sweet potatoes (1 small — the size of an average baseball)
• Squash (1/2 cup/125 mL)

5) Consume 2 to 3 fruit servings daily. Fruit is a wonderful part of your daily intake and can be included in smoothies, on top of yogurt or as a snack; however, it is best to keep to 2 to 3 options per day. As a recap, 1 fruit serving is equivalent to:

• 1 small piece of fruit (1 apple, 1 orange, 1 grapefruit)
• ½ cup of raw fruit (i.e. blueberries, strawberries)
• ½ of a banana
• 2 small kiwis, apricots or plums

6) Watch your nighttime eating patterns. One of the most important rules of maintenance is to keep an eye on your evening eating patterns. If you find your sweet tooth is creeping back and you are opening cupboards at night to see what you can snack on, this is a red flag. What might seem as "just a couple of cookies" after dinner will quickly turn into a faulty nighttime eating pattern that will cause your cravings to rush back and your weight to slowly creep up. Of all the principles of the maintenance phase, this is the most important one. Most often, eating after dinner is often not an indication of true hunger; rather, it is a sign that something is going on emotionally (stress, boredom, fatigue, wanting a reward, etc.). Stick to free foods for nighttime eating which includes vegetables, vegetable juice, vegetable soup, or sweet herbal teas. 7) Engage in physical activity regularly. "Oh no, I cheated big time last night!" If that is the case, your safety net — or insurance factor — to avoid weight gain is exercise. The truth is, once or twice per week is simply not enough. To keep your energy and mood high and your weight down, engage in physical exercise a minimum of 3 to 5 times per week. As we age, our metabolism slows, we start to lose muscle mass and our “bank of calcium” becomes smaller and smaller. To keep your bones strong, your weight down and to continue to keep your metabolism running at high speed, exercise is a must. 8) Continue to weigh yourself 1 to 2 times per week. When it comes to weight loss, there is a balance between taking charge of your diet and health and not becoming overly obsessed with it. To remain in tune with your body and weight on the maintenance phase, it is important to continue to weigh yourself on an accurate scale 1 or 2 times per week — and no more. Don’t weigh yourself daily. By doing so, you will see fluctuations that are caused by the time of month, bloating, a meal eaten the night before that was high in sodium and so on. Weighing yourself 1 or 2 times per week (pick a day of the week that is your weigh-in day) will help you to properly assess and monitor your weight without being overly preoccupied with the number. Remember, to be consistent, weigh yourself at approximately the same time of day, wearing the same type of clothing. 9) Do not consume alcohol daily. Although some studies do show that drinking daily and in moderation (1 drink for women; 2 drinks for men) has no ill effect on overall health, I am not an advocate of daily drinking as part of a weight maintenance plan. Higher alcohol intake is associated with higher amounts of abdominal obesity and can contribute to cravings, bloating and lethargy. As a general rule, a maximum number of drinks per week is 6 for women and 8 for men, although fewer is better (less is better). 10) Practice 1 day of light eating. For years, I have advocated the practice of 1 day of light eating per week. Why? This very effective technique will help to keep your weight down and will give your digestive system a break — and time to cleanse and digest unwanted food materials. I have also found this to be a very helpful technique for clearing up bloating, constipation and lethargy. Eating lightly does not mean you have to fast or eat next to nothing. On the contrary, what I am suggesting is that for 1 day per week, eliminate grain, red meat and dairy (except for plain yogurt) from your diet and stick to hydrating foods and beverages, lean proteins, high-fibre foods and fruits and vegetables. 11) Keep your fluid intake high. Proper hydration is essential to keeping your weight off and your energy high. If this new habit starts to slip, start making a conscious effort to once again boost your intake of flat water and herbal teas. Continue to drink water with freshly squeezed lemon juice — it will act as a natural daily astringent to your digestive system (and is great for skin too). Remember, if you start gaining some weight back (5 pounds or more) – do not panic, the original program is waiting for you at www.cityline.ca/weightloss. I also encourage you to food journal every so often to ensure you are continuing to bring a mindfulness to your eating patterns (which is half the battle!). If you have any nutritional or weight loss questions, I want to hear from you! Simply e-mail me at drjoey@drjoey.com. And…thank you for following along on our Weight Loss Challenge – it has been a wonderful and very successful year! Wishing you best health, Dr. Joey Twitter and Instagram: @drjoeyshulman www.drjoey.com

Do you find yourself complaining you're tired even though you've just gotten out of bed? Well, this could be because of what you're eating. Dr. Joey Shulman explains which foods will give us energy, and which foods will put us to sleep. The number one complaint in doctor’s offices is fatigue. Luckily, there are certain foods that you can eat to help boost your energy and vitality. A few of the top energy-boosting foods include:

1. Pumpkin seeds and sesame seeds: Seeds help to regulate your sugars and extend your energy. Pumpkin seeds are rich in protein, B vitamins, magnesium and iron (which helps fight fatigue). You can eat them raw, add them to salads or roast them up.
2. Pineapple: This fruit is loaded with vitamin C and vitamin A. They also contain an antioxidant called bromelain which has anti-inflammatory properties and aids with digestive capacity.
3. Garlic: It may be bad for breath, but it's good for energy! Garlic contains a fibre called inulin, which is said to help you feel fuller for longer. Inulin also helps you to absorb iron, playing an important role in preventing fatigue.
4. Vitamin C-rich foods: Apricots, oranges and strawberries all contain antioxidant power and help to strengthen your immune system. They are also filled with fibre and are low on calories.
5. Leafy greens: Kale, spinach, chard, lettuce and collard greens are all in the family of leafy greens. Greens are literally the number one food you should select to improve your health and energy.
6. Peas: Sweet peas are a terrific source of vegetarian protein and are also rich in fibre and low in calories (1 cup of peas has only 100 calories). Due to peas' high level of protein and fibre, they are very beneficial for weight management and for blood sugar regulation. They also contain antioxidants called polyphenols and carotenoids which have anti-aging properties.
7. Water: Water helps to flush the digestive system, improves skin and helps to sustain energy for the entire day. You should aim to drink 2 litres of water per day.

Now that you know which foods will give you energy, you're going to want to stay away from these energy-zapping foods:

1. Candy: Whether it's jelly beans, licorice, or juice berries, these bounce energy and blood sugars up and down and promote belly fat storage. They are a very quick solution to cravings for fatigue that often results in wanting more.
2. Salty foods: Chips and pretzels can make you feel bloated, lethargic and swollen for 1-2 days due to fluid retention.
3. Deep-fried foods: French fries and onion rings will affect you in the same way as salty foods.
4. Dense carbohydrates: Bagels and pizza also bounce around your blood sugars. They're also hard to digest and therefore leave you feeling sluggish and “food tired”.

Courtesy Dr. Joey Shulman www.drjoey.com @drjoeyshulman

Hosting a brunch this spring? Whether you're having a few friends over on the weekend or the whole extended family is coming by for Easter, we've gathered together some of our fave brunch recipes that'll have everyone asking for seconds. Yummy twists on family favourites: We're regularly craving classic brunch dishes, from eggs and bacon, to fluffy pancakes. If your guests love the standards, too, try some of our creative twists on traditional recipes! These egg & toast tartlets from Claire Tansey are a fun way to eat your omega-3s, and they pair perfectly with her maple-fennel bacon. For the pancake lovers, why not try adding cocoa powder to make these chocolate pancakes with strawberry sauce? Mairlyn Smith sure knows how to make a dish that appeals to the chocoholics in the house (and it uses whole wheat flour to boost up the nutritional value, too!). If you want to sneak some vitamin-rich veggies into a super easy brunch dish, this sweet potato French toast from Ceri Marsh and Laura Keogh is exactly what you're looking for. Cut it into easily-dippable strips and your kids will gobble this up instantly! Fancy dishes to impress your guests: Want to really wow your guests? Whether you're looking for a savoury dish or a sweet one, brunch is one of our favourite times to experiment with more intricate recipes -- or recipes that seem really impressive, but aren't actually too complex to put together! This goat cheese soufflé with smoked salmon from Claire Tansey is a perfect example of a dish that looks way more difficult than it actually is. You don't have to be a trained chef to make your own soufflé! Think you can only poach your eggs in water? Think again! Our chefs have two elegant alternatives for you. Adults will love these Chardonnay-poached eggs from Jason Parsons, while the whole family will drool over Randy Feltis' maple syrup-poached eggs served over stuffed French toast! Not much of an egg fanatic? Switch out your eggs for seafood in this scallops Benedict from Jason Parsons! If you're looking for something sweet, look no further than this homemade crepe recipe with macerated berries. These crepes are easy to personalize with your fave ingredients, and we especially love them with fresh, mixed berries. Make-ahead meals: If you want to get some extra zzz's before your guests arrive, why not make your entrée the night before? This asparagus and cheese strata from Mairlyn Smith needs to rest in the fridge for at least 8 hours before you serve it, so that the bread can soak up all of the delicious egg mixture. Tarts are a great make-ahead option and we love the seasonal flavours in this spring onion & goat cheese tart. You can also make this recipe even easier by using pre-baked pie shells instead of puff pastry. We love a good quiche, and this crustless mushroom and broccoli quiche from Dr. Joey Shulman is a yummy, healthier option! Serve this with a side salad or fresh fruit for a lighter meal. What's your go-to brunch recipe? Share your faves in the comments! Photo credit: Roberto Caruso

You asked and Dr. Joey delivered! We had so many people following along with the 2014 Cityline Weight Loss Challenge asking about gluten-free options. So here's an entire 7-day meal plan that's gluten-free! Enjoy! 7 Day Recipe Meal Plan ~ GLUTEN-FREE Day 1 – Monday BREAKFAST: Green Power Smoothie: • ½ cup of frozen berries • 1 large handful of fresh spinach • 1 tablespoon ground flax seed or flax seed oil • 1 serving protein powder of choice A.M. SNACK: optional Apple + 1 Tbsp of almond butter LUNCH: Mixed Greens Salad topped with Marinated Tofu • ¼ cup cooked quinoa • 2 cups of mixed greens • Artichoke hearts • Cherry tomatoes • 1 ounce of soft goats cheese • 4-5oz of tofu (marinate in gluten free soy sauce and lightly pan fry over medium heat, allow to cool and add to your salad) • Sweet onions, thinly sliced • Handful of fresh chopped basil • Drizzle with 1-2 tsp of balsamic vinegar + 1 tbsp of olive oil P.M. SNACK: cucumber slices + 2 tbsp hummus DINNER: “Pasta” with Meat sauce 3-5 oz ground turkey (sautéed with some olive oil) Sugar free tomato sauce (read labels) 2-3 mushrooms, sliced Zucchini noodles (slice thinly, julienne style, or use a Spirilizer for quick zucchini noodles) 2 tsp olive oil Sauté ground meat in 1 tsp of olive oil until cooked. Add tomato sauce and mushrooms and simmer for 10 minutes. While that is simmering, sauté zucchini noodles in a 1 tsp of olive until softened. Place zucchini noodles on a plate and top with meat sauce.   Day 2 –Tuesday BREAKFAST: Parfait • ½ cup Greek yogurt • ½ cup of seasonal fruit (berries, peaches, pear, apple, mango, etc) • 1 tbsp of flaxseeds, ground A.M. SNACK: optional 1 piece of fruit of choice LUNCH: 1 cup lentil soup 1 cup of veggies sticks (cucumber, zucchini, carrot sticks, cherry tomatoes) P.M. SNACK: Simply Bar or any gluten-free protein bar of your choice DINNER: Simple Chicken Stir Fry 3-5 oz chicken, sliced into small strips ½ cup mix of green, yellow and red bell peppers, sliced ½ cup sliced zucchini ½ cup carrots, sliced thinly 1 tsp ginger 1 tsp gluten free soy sauce 1 tsp sesame oil 2 tsp olive oil or grapeseed oil Sauté chicken in 1 tsp olive oil until cooked and set aside. Add 1 tsp of olive oil cook carrots for 2 minutes, then add zucchini and peppers. Cook for 2 more minutes. Add chicken back to the pan. Mix in ginger, soy sauce and sesame oil. Enjoy!   Day 3 – Wednesday BREAKFAST: Omelette Scramble 1 egg + ¼ cup whites ½ cup of your favourite veggies, pre-cooked 1 ounce of cheese 1 tsp butter Cook eggs over medium heat with olive oil. Add veggies and cheese and warm until cheese is melted. Enjoy! A.M. SNACK: optional 2 kiwis + 8 almonds LUNCH: Chicken lettuce wraps 3-5 oz cooked chicken 2-3 large pieces of romaine lettuce to be used as the wrap ¼ avocado Salsa + other veggies (cucumber, bell peppers, etc) P.M. SNACK: ½ cup edamame DINNER: 3-5 oz pan fried tilapia 1 tsp butter Lemon juice 1 cup of steamed broccoli 1 tsp olive oil Small spinach salad Sauté fish in butter until cooked. About 4 minutes on each side. Top with some freshly squeezed olive oil. Serve with broccoli, drizzle with 1 tsp olive oil + 1 cup warmed soup   Day 4 – Thursday BREAKFAST: Cacao Power Yogurt Parfait ½ cup plain yogurt 1 tbsp cacao nibs (find them at your local health food store = high antioxidants, no added sugar) ½ cup blueberries + stevia/drizzle of honey/sprinkle of cinnamon to sweeten yogurt, if desired 1 Tbsp ground flax seeds A.M. SNACK: optional 1 pear LUNCH: Tuna boats 1 can of tuna mixed with ¼ avocado + Dijon mustard Add in some veggies such as onions, celery, pickles etc. Serve tuna in endive pieces or romaine lettuce Top with tomato and/or cucumber slices P.M. SNACK: 1 cup kale chips with 2 Tbsp sesame seeds DINNER: Asian Chicken and Water Chestnut Patties + Side Salad • 1 ½ lb. skinless boneless chicken breasts, cut into 1½-inch pieces • 1 (8-oz.) can whole water chestnuts, rinsed and drained • 1 cup scallions, chopped • 1 tsp. minced fresh jalapeño chili, including seeds • 2 tbsp. chopped fresh cilantro (coriander) • 1½ tsp. low sodium soy sauce • Dash of mirin or Chinese cooking wine • 1¼ tsp. salt • 2 tsp. grapeseed or extra virgin olive oil (optional) Pulse chicken in food processor until coarsely chopped. Transfer to large bowl. Add water chestnuts, scallions, and jalapeños to processor and pulse until finely chopped. Add mixture to chickenalong with cilantro and salt. Stir together with your hands until just combined. Heat 1 tsp. oil (if using) in a 12-inch nonstick skillet over moderate heat until hot but not smoking. Then place patties in skillet and cook until golden and just cooked through, about 4minutes each side. Serve over a large mixed greens salad Day 5 – Friday (Grain-free and Dairy-free options) BREAKFAST: Ginger Pear Smoothie: • 1 ½ cups water plus 3-4 ice cubes • ½ frozen banana • 1 medium pear • ½ tablespoon grated fresh ginger • 1 tablespoon ground flax seed or flax seed oil • 1 scoop protein powder of choice A.M. SNACK: optional 1 hard-boiled egg, lightly salted LUNCH: Veggie Wrap: • 1 gluten free wrap • 1 tablespoon natural nut or seed butter • Sliced English cucumber • Sliced Roma tomatoes • Grated carrots or beets • Sliced bell pepper • Handful of baby spinach • 1 ounce cheese of choice (optional) GRAIN-FREE OPTION: Place all ingredients on 1 or 2 collard green leaves, avoiding the edges, then roll up. 1 cup lentil soup P.M. SNACK: ½ cup edamame DINNER: Baked salmon brushed with Dijon mustard – sprinkle with sea salt and pepper to taste Steamed green beans – toss with fresh lemon juice, minced garlic, olive oil, sea salt and pepper to taste (optional: gluten free tamari soy sauce, sliced sun-dried tomatoes, or chopped basil) Side salad   Day 6 –Saturday BREAKFAST: Yogurt with fruit: • ½ cup 0% fat Greek yogurt • ½ medium apple, shredded or chopped • ¼ cup berries • 1 tablespoon ground flax seed • 1 tablespoon chopped walnuts A.M. SNACK: optional 1 piece of fruit of choice LUNCH: 1 cup chilli over ½ cup brown rice or ½ cup quinoa P.M. SNACK: Raw veggie sticks (bell peppers, carrots, cucumbers, zucchini, celery, broccoli, cauliflower) + 2 tablespoons babaghanouj (Middle Eastern eggplant spread) or hummus DINNER: Salad Niçoise: • 1 cup green beans • 1 small can tuna, packed in water • 1 tablespoon balsamic vinaigrette • Handful of pitted Kalamata olives • ½ cup cherry tomatoes, halved • 1 teaspoon capers (optional) • 2 cups mixed baby greens • 1 hard-boiled egg, halved • Chopped parsley (optional) Steam green beans until tender-crisp and hard-boil eggs. Toss tuna with ½ tablespoon vinaigrette, olives, tomatoes, and capers. Place baby greens on a plate, then arrange beans and eggs on plate and add tuna mixture. Drizzle with remaining vinaigrette and garnish with parsley.   Day 7 – Sunday BREAKFAST: Scrambled eggs (1 whole egg + ½ cup egg whites) or scrambled tofu, with sautéed red onions, tomatoes, and baby spinach, cooked with 1 teaspoon butter in skillet 1 sliced apple with 2 teaspoons natural nut butter A.M. SNACK: optional 100 g yogurt LUNCH: Lox and Cream Cheese: • Sliced cucumber rounds or 10 Mary’s Crackers • 1 ounce light cream cheese • 1 tablespoon chopped chives • 4 ounces smoked salmon Colourful salad with 1 tablespoon balsamic vinaigrette P.M. SNACK: 1 cup kale chips + ½ cup berries DINNER: Vegetable and Chicken/Tofu/Tempeh Stir-Fry – add lots of chopped greens: broccoli, spinach, collards, and/or bok choy.

Click here to download a printable version of the meal plan.