We were overwhelmed and thrilled by how many of you applied to work with Dr. Joey for the 2014 Cityline Weight Loss Challenge. After going through more than 1,000 applications, we managed to narrow down to three lucky winners who'll be working with Dr. Joey directly. They are Cindy, Mira, and Sarah. Let's meet them now: [embed]bcid:3019345271001[/embed]   Cindy Cindy, a hospital secretary from Brampton, Ont., finds nighttime eating a challenge (particularly after a stressful workday). She loves to support workplace events -- she's been on the dragon boat team for two years -- but lately has been finding it difficult at her current weight. She's tried a number of diets over the years but none have worked for her. Says Cindy, "I'm looking forward to having the opportunity to change my life not only for me but for all the other people I can inspire to do the same!"   Mira Mira, a human resources director in Toronto, Ont., finds it difficult balancing all the priorities in her life. Her job keeps her busy, and she and her husband have two hockey-playing kids who need to be taken back and forth to the rink for practices and games. Eating often happens on the run. As Mira noted in her application email, "I will start being 'good' for a few weeks usually in the summer when the kids are off school, but then will go back to eating-on-the-run mode when school and hockey starts up. Need to break the cycle for good!" Mira says she wants to feel "energetic, vibrant, and in control" again! Sarah Sarah, from Toronto, Ont., is a mom of three -- a four-year-old and two-year-old twins -- and often finds herself devoid of energy. She's had a challenging time losing the baby weight after her twins were born, and struggles with balancing her own needs (healthy eating and exercise) with the needs of her family. She feels guilty when she puts herself first, even though she knows it will benefit her entire family. Says Sarah, "I would like to get to the point where I feel as though I look good in my clothes and am not embarrassed by the weight I can't seem to take off." She would also like to be a role model for her daughters, and "show them that it is ok to prioritize your own needs and try to be the best you can be, and that living a healthy lifestyle is of the utmost importance." Finally, meet our web exclusive participant, Jenn! Jenn, a Toronto teacher with three kids (a five-year-old and twin three-year-olds), impressed us with her positive attitude toward the challenge, and when she suggested that she and her colleagues were considering doing the challenge together, we invited her to share her progress here on Cityline.ca. She'll be blogging about her triumphs, challenges, successes, recipes that worked for her, and more, in the Weight Loss Winners blog. As Jenn noted in her application email to us, "I want to be able to play with my kids for longer than five minutes. I want to return to the energetic and happy person I once was. It's time to take charge of my health for my sake and for my children." You can follow along with Cindy, Mira, Sarah, and Jenn right here on Cityline.ca. Go to cityline.ca/weightloss for all the tools you need to take part. [embed]bcid:3049379529001[/embed]

We've compiled everything you need to get started on the 2014 Cityline Weight Loss Challenge with Dr. Joey Shulman into a handy one-page resource for you. Here are the basics: Summary of the program Dr. Joey's first 7-day meal plan How to take your measurements Downloadable food journal And remember you'll find motivating advice and helpful suggestions from Dr. Joey over on her blog here. For all things Cityline Weight Loss Challenge, keep checking back at cityline.ca/weightloss. We'll be tweeting throughout the challenge as well -- look for #citylineweightloss! Good luck! And if you have any questions for us or for Dr. Joey, don't hesitate to email us at submissions@cityline.ca. [embed]bcid:3019345271001[/embed]

Our Weight Loss Challenge participants, including those of you at home who have decided to follow along with us, will be following Dr. Joey Shulman's program, which Joey has generously agreed to share with us. At the bottom of the page you'll also find a downloadable food journal which will help you stay on track.

Here's what you need to know! Shulman Weight Loss Program Summary 1 grain per day

• 2 slices sprouted grain bread, 1 whole grain wrap,  ½ cup cooked rice/ pasta/quinoa, 3 Ryvita
• no grain at dinner

2 fruits per day

• fruit serving - ½ banana, ½ cup berries/melon, 1 apple, pear, plum, grapefruit, orange, 3 clementines

Vegetables are free, unlimited

• full of nutrients, fiber, alkalinizing effect
• exception: white potato, parsnip, corn, squash

3 fats per day

• important for weight loss and good health
• 1 tbsp. olive oil, flaxseed oil/ground seeds, salad dressing, mayonnaise, nut butter
• ¼ avocado
• 2 tbsp. seeds – sunflower, sesame, pumpkin
• 10 almonds, 6 walnuts, 20 pistachios

3 protein servings per day

• critical for fat burning
• 3-5 oz. for women, 4-6 oz. for men at breakfast, lunch, dinner

1 oz. of low fat cheese per day

• in addition to fat servings
• add to omelet, salad, sandwich etc.

3 meals and 2 snacks per day

• morning snack optional; afternoon snack mandatory
• eat dinner by 7pm

2 treats per week

• 2 alcohol servings (4 oz.) per week
• 2 pieces of dark chocolate (70%)
• 2 extra grain

8 glasses of water per day including warm water with fresh lemon in a.m. 2 green tea per day (boosts metabolic capacity) 1 coffee per day (maximum)   Tips: Keep your food journal daily (download Dr. Joey's version below) Be prepared – snacks, cut up veggies, meal plans, water bottle, grocery list Revisit daily “why” you are doing this to keep yourself motivated   Supplements: Fish oil – 2 capsules a day or 1 tbsp with food Multivitamin – One with each meal Download Dr. Joey's food journal.  

Ready to get started on the 2014 Weight Loss Challenge with Dr. Joey Shulman? To help you stay on track, diet-wise, here's Dr. Joey's first 7-day meal plan, full of delicious breakfasts, lunches, dinners and snacks!

Monday Breakfast Egg white omelette

• 3-4 egg whites
• Chopped red peppers, onions and tomatoes
• 1 oz. of goat’s cheese (optional)

**Apple slices on the side if desired Morning snack (optional) 1 tbsp garlic hummus Carrot and celery sticks Lunch Tuna wrap

• 1 high-fiber wrap
• 1 can of light tuna, drained
• ½ Tbsp low fat mayonnaise
• Sprouts, diced cucumber, and sliced tomatoes

Afternoon snack (recommended) Large plum 6 walnuts Dinner Turkey burgers (see recipe at end of meal plan) Baked broccoli

• 1 head of broccoli
• 1 Tbsp of extra virgin olive oil

Coat broccoli with olive oil and bake for 30 minutes at 350 F (flip half way through to prevent burning).   Tuesday Breakfast Banana strawberry smoothie

• ¼ banana + ¼ cup frozen strawberries
• 1-2 scoops of protein powder
• ½ Tbsp natural peanut butter or nut butter (optional – gives creamy texture )
• Handful of kale
• 1 Tbsp chia seeds or ground flax seeds
• Sprinkle of cinnamon
• ½ cup almond milk
• Water + ice (if desired, to change consistency and texture)

Morning snack (optional) ½ cup grapes Lunch Easy chicken chopped salad

• 4 oz. white chicken breast, cut into cubes
• ¼ avocado, diced
• Diced cucumbers, red peppers, and tomatoes
• ½ Tbsp extra virgin olive oil
• ½ freshly squeezed lemon
• Salt and pepper to taste

Afternoon snack (recommended) Protein bar Dinner Salmon patties (see recipe at end of meal plan) Steamed green beans Side salad with extra virgin olive oil and balsamic vinaigrette

• 1 cup baby spinach leaves
• Chopped veggies of choice
• Olive oil + balsamic dressing

  Wednesday Breakfast Steel cut oats

• ½ cup cooked steel cut oats
• 1 scoop protein powder or 2 Tbsp hemp hearts
• ½ cup fresh strawberries and blueberries
• ½ tsp coconut sugar (optional)

Morning snack (optional) Apple slices 1 Tbsp natural peanut butter Lunch Chickpea salad (recipe serves 4)

• 1 can chickpeas
• 6 oz. jar of artichoke hearts
• 6 scallions, sliced
• 6 basil leaves, cut
• Bunch of Italian parsley
• Small bunch of chives
• 1 pint of cherry tomatoes, halved
• 2 oz. Parmesan cheese, shaved

Dressing:

• 1/3 cup extra virgin olive oil
• 1 Tbsp freshly squeezed lemon
• 1 tsp Dijon mustard
• 2 small garlic cloves, crushed
• Sea salt and pepper to taste

Afternoon snack (recommended) Homemade trail mix

• 6 unsalted almonds, 6 unsalted cashews, 1 Tbsp sunflower seeds, 1 Tbsp pumpkin seeds, 1 Tbsp raisins or cranberries

Dinner Chicken or turkey lettuce wraps (see recipe at end of meal plan)   Thursday Breakfast 2 poached eggs 1 slice of sprouted grain toast with ¼ avocado cut into thin slices ½ cup cubed watermelon Morning snack (optional) Baby carrots Lunch Kale Caesar salad with chicken

• 3 oz white chicken breast, sliced
• 2 cups of kale
• 1/4 cup whole wheat croutons (optional)
• 1/2 oz. grated parmesan cheese
• 1 Tbsp Caesar dressing

Tomato soup (see recipe at end of meal plan)  Afternoon snack (recommended) Orange + 20 unsalted pistachios Dinner Turkey burgers (see recipe at end of meal plan) Cauliflower mash

• 1 head cauliflower
• ¼ onion
• 1-2 garlic gloves
• 1 tsp butter
• 1 Tbsp extra virgin olive oil
• Sea salt and pepper to taste

Directions: Steam cauliflower, onion and garlic for 10 minutes Place in food processor and add butter, olive oil, salt and pepper   Friday Breakfast Peanut butter and “jelly” yogurt

• ½ cup Greek yogurt (original flavour)
• ½ cup fresh strawberries, thinly sliced
• 1 Tbsp natural peanut butter
• 1 Tbsp Hemp Hearts

Morning snack (optional) Kale chips

• 1 bunch of kale, torn into pieces
• 1 Tbsp extra virgin olive oil

Directions: Evenly coat kale with olive oil and sprinkle with sea salt or salt alternative. Bake at 350 F for about 30 minutes (flip half way and check every 10 minutes) Lunch Turkey sandwich

• 2 slices of sprouted grain bread
• 4 oz. nitrate-free turkey slices
• Lettuce, tomato slices
• ½ avocado, sliced
• Thinly sliced apples
• ½ Tbsp light mayonnaise (optional)

Afternoon snack (recommended) 1-2 light laughing cow wedges Veggie sticks for dipping Dinner Lentil soup (see recipe at end of meal plan) Side salad

• 1 cup baby spinach leaves
• Chopped veggies of choice
• Olive oil + balsamic dressing

  Saturday Breakfast Tropical smoothie

• 1-2 scoops of protein powder
• ½ cup mango
• ½ tsp cocoa powder
• ½ cup unsweetened almond milk
• Handful of baby spinach leaves
• 1 Tbsp ground flax seeds or chia seeds

Morning snack (optional) ½ cup fresh raspberries Lunch Black bean, quinoa and avocado salad

• ½ cup cooked quinoa
• ¼ cup black beans
• ¼ avocado, cubed
• Cherry tomatoes, halved
• Diced cucumbers

Dressing:

• 1 Tbsp olive oil + freshly squeezed lemon + sea salt + pepper

Afternoon snack (recommended) Sliced tomatoes sprinkled with 1 oz. feta cheese and drizzle with extra virgin olive oil Dinner 1-2-3-stir fry

• #1 (protein) – Choose between 4 oz. of chicken or tofu
• #2 (veggies) – Bok choy, red and green peppers, onions, sprouts, water chestnuts and carrots
• #3 (dressing) – ½ cup low sodium teriyaki sauce or soy sauce

Directions: Add veggies into wok or skillet and cook until onions are translucent. Add protein in with cooked veggies and then add sauce.   Sunday Breakfast Peach chia pudding

• 1 cup unsweetened almond milk
• 1 peach, cut into chunks
• 2 Tbsp chia seeds
• Drizzle of honey

Directions: Combine almond milk, chia seeds, and peach chunks - mix well and put into Tupperware. Refrigerate overnight. Enjoy in the morning. Morning snack (optional) ½ cup steamed edamame Lunch Rice paper wraps

• 2 rice paper wraps
• Sliced shrimp, chicken or tofu
• Thinly sliced red peppers, mango, cucumbers, carrots and lettuce
• Cilantro to taste

Directions: Prepare all ingredients. Soak rice paper wrap in warm water, add ingredients, and wrap immediately. Cut into halves. Afternoon snack (recommended) Crackers and 1 light Babybel Dinner BBQ salmon

• Prepare with freshly squeezed lemon juice, sea salt and pepper to taste
• BBQ until cooked through

Side salad with olive oil and balsamic vinaigrette

• 1 cup baby spinach leaves
• Chopped veggies of choice
• Olive oil + balsamic dressing

  Additional suggestions for meal options Breakfast Toast with natural peanut butter Protein smoothie Scrambled eggs (or egg substitute) with cheese A poached egg on whole grain bread Yogurt with fruit and nuts Protein powder mixed into slow cooking oatmeal Snacks Yogurt Apple, apple sauce, peach, pear, plum, berries Hummus (chickpea dip) with carrots (2 tbsp. of hummus maximum) Protein smoothie. 1 ounce of low fat cheese with carrots and celery 10 nuts (almonds or walnuts) or 1/2 handful of pumpkin or sunflower seeds.  Lunch Turkey slices with veggies and cheese in a sandwich or wrap Vegetarian pepperoni sandwich Chicken, salmon or tuna salad Cottage cheese and fruit. Spinach salad with chicken and mandarin oranges Sliced chicken breast over garden medley salad Dinner Baked or grilled fish (salmon, tuna, tilapia, sole, cod, haddock, halibut etc.) Turkey, chicken or veggie burger (i.e. President’s choice blue menu) Stir-fried tofu or chicken with veggies BBQ chicken breast Salmon patties Chicken, lean beef, turkey or soy meat chili   RECIPES Salmon Patties Ingredients:

• 1 Tbsp extra virgin olive oil
• ½ cup onion, diced
• 2 garlic cloves, crushed
• ½ cup celery, diced
• 1 zucchini grated and squeezed dry
• 1 ½ cups sweet potato peeled, roughly chopped and steamed til tender
• 1/3 cup fresh basil, chopped
• 1/3 cup fresh mint, chopped
• 1/3 cup fresh parsley, chopped
• ¼ cup fresh cilantro, chopped
• 2 eggs
• Can of salmon
• ½ cup whole wheat flour (optional)
• 2 Tbsp extra olive oil to cook (optional)

Directions:

1. Saute onion, garlic and celery in the oil for about one minute.
2. Add the zucchini, steamed sweet potato, basil, mint, parsley and cilantro and mash.
3. Mix in the eggs and salmon.
4. Roll the mixture into small balls. Flatten slightly and dust with the flour (this is optional).
5. Cook over a medium flame until golden on both sides.

  Chicken lettuce wraps Ingredients:

• 1 lbs lean ground turkey or chicken
• 2 garlic cloves, crushed
• 1 tsp fresh cilantro, chopped
• 1 tsp cumin
• 1 tsp chili flakes
• 1 tsp paprika
• 1/2 tsp dried oregano
• 1 tsp sea salt
• 1/2 onion, minced
• 2 Tbsp red pepper, chopped
• 3/4 cup water
• 4 oz can tomato sauce
• 8 large Boston lettuce leaves

Directions:

1. Brown turkey in a large skillet.
2. Once cooked,  add garlic, cilantro, cumin, chili flakes, paprika, oregano and salt. Then add onion, pepper, water and tomato sauce and cover. Simmer on low for about 20 minutes.
3. Wash and dry the lettuce. Add mixture and add toppings of your choice. This can include tomatoes, low fat mozzarella cheese, guacamole, salsa, etc.

  Tomato Soup (makes 6 servings) Ingredients:

• 2 cups of low sodium chicken broth or vegetable broth
• 1 Tbsp whole wheat flour
• 1/2 Tbsp butter
• ½ cup onions, diced
• ½ cup celery, diced
• 2 cans crushed tomatoes
• Salt and pepper to taste
• 1 oz. goat’s cheese (optional)
• 2 Tbsp fresh basil leaves, torn

Directions:

1. Sauté onion and celery in melted butter
2. Add flour and stir for about one minute
3. Slowly pour in broth and whisk until blended
4. In separate pot, add tomatoes and add above ingredients in
5. Add salt and pepper
6. Once cooled, puree in blender
7. Reheat and top with goat’s cheese and basil

  Turkey Burger  Ingredients:

• 2 lb ground turkey (you can use ground chicken as alternative)
• 1 small onion, diced finely
• 1 red pepper, diced finely
• 1 green pepper, diced finely
• 2 cloves garlic, crushed
• 1-2 Tbsp extra virgin olive oil
• ½ cup whole wheat bread crumbs
• Salt and pepper to taste

Directions: 1) Preheat oven to 350 F 2) Saute onion in oil on medium heat for 5 minutes or until translucent 3) Add red and green peppers and garlic for 3-5 minutes until softened 4) Pour mixture in the raw ground turkey (or chicken) 5) Add salt and pepper and bread crumbs. Mix well. 6) Form into burger patties and place on cookie sheet 7) Bake at 350 for 20 minutes (turn after 10 minutes) or you can BBQ   Lentil Soup Ingredients:

• 2 Tbsp extra virgin olive oil
• 2 garlic cloves
• ½ cup carrots, chopped
• ½ cup celery, chopped
• ½ cup onion, chopped
• 4 cups vegetable or chicken broth (low sodium)
• 1 large can diced tomatoes, with juice
• 2 cups lentils 

Directions:

1. In a large pot, add oil and cook carrots and celery and cook until translucent
2. Add broth, tomatoes and lentils
3. Cook about 40 minutes, until tender. Add water as needed.

We asked our guest experts to share their favourite Thanksgiving recipes, so that you can bring a bit of their family traditions into your own home. From appetizers, to sides, to desserts, and cocktails, we hope you enjoy their dishes! Our Dr. Joey Shulman shared her healthy and delicious stuffing recipe! Here's what she had to say about it: This whole grain stuffing is a definite crowd-pleaser that also offers omega-3s, fiber, minerals and vitamins. Harvest turkey stuffing Ingredients:

• 2 loaves of whole grain bread
• 1 cup onions, diced
• 3 apples, peeled and diced
• 3/4 cup walnuts
• 1 cup celery, diced
• 1 cup dried cranberries
• 1 cup water
• 1/4 cup fresh sage, finely chopped
• 1/4 cup fresh thyme, finely chopped
• 1/2 tsp salt
• 1/2 tsp pepper
• 1 tsp garlic powder
• 3 eggs

Method: Separate slices of bread and spread them out on the racks in your oven.  Set at 250 degrees and allow to bake for 40 minutes.  Remove from oven, allow to cool and cut into 1-1 ½" cubes. Peel and dice onions and apples. Wash and dice celery. Combine diced apples, onions, celery with walnuts, cranberries and diced whole grain bread. Add in sage, thyme, salt, pepper and garlic salt. Mix thoroughly. Crack eggs into a separate bowl. Beat until even. Pour the mixture over the bread mixture and mix thoroughly. Test the mixture for moisture. The mixture should hold together when a handful is squeezed. If it appears too dry, slowly add more water and continue to mix until the right consistency is achieved. Stuff turkey. If you have excess stuffing, it can be wrapped in aluminum foil and baked in the oven for 40 minutes. Remove stuffing from turkey and allow to cool for 10 minutes prior to serving. What's your favourite Thanksgiving recipe? Share your best dishes in the comments!