There seems to be a new message from the weight-loss industry every day. People are confused. Should you cleanse, go gluten-free or drop all grains to get the needle on the scale to go down? After more than 12 years in the field as a nutritionist, I've found there are key steps that can help you achieve your goal weight quickly and healthily. Whether it's five or 50 pounds, here are some tips to consider. 1. Water is a game changer. If you feel you've tried every weight-loss program and are still not losing weight, examine your water intake. Ideally, you should be drinking two litres of water each and every day. (Herbal tea counts; coffee does not.) It's extremely hard to lose weight efficiently if your body is dehydrated. 2. Diet drinks are not so diet. I cannot tell you how many times I meet with a client who has 10 to 15 pounds to lose and is drinking two to three diet sodas per day. Research shows artificial sweeteners can promote fat storage and increase your body mass index. While some people drink diet sodas to curb a sweet tooth, it's not a habit that will produce positive effects. Instead of drinking diet drinks, substitute water with lemon, sparkling water and sweet herbal teas, such as berry and cinnamon tea. 3. Supper is supplementary. Most people start their day off well, only to finish it not as well. In order to “hit it out of the park” with your weight-loss results, make supper your lightest meal of the day. As the saying goes, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” Of course, there will be times where you go out for dinner or enjoy a larger meal in the evening. However, keeping your evening meal on the lighter side for five days out of the week will ensure the pounds on the scale drop. Enjoy a dinner of protein and vegetables drizzled with some healthy fat. 4. One cheat does not blow the entire deal. Many feel if they cheat on their diet, they've blown the entire thing and may as well throw in the towel and binge. This is the opposite of what you should do! If you do have a cheat meal or drink, simply compensate by doing an extra workout, eating light the next day, dropping your grain or increasing your water intake. 5. Food and emotions go hand in hand. How you eat is a reflection of how you feel. If you're using food to numb an emotion, soothe or self-sabotage, it's time to make peace with it. Keeping a food journal to track your food intake and emotions will help you to discover the “why” behind what you're eating. Until you get your behavior under control, plan out all your meals. Similar to the way you would lay your clothes out the day before, plan the food you'll be eating and stick to it! 6. Nutrient-dense, lighter-calorie food goes a long way. When you're hungry or on the verge of a food binge, opt for calorie-light, nutrient-dense foods, such as vegetables or pureed vegetable soups. Red pepper slices, baby carrots, cucumber slices and cherry tomatoes can help fill you up. 7. Follow the five-year rule. Before you join a weight-loss program, ask yourself the very important question, “Can I see myself following a version of this program for five years?” If the answer is no, don’t do it! The one thing the body hates more than being overweight is gaining and losing weight routinely. Chronic yo-yo dieting is a one-way ticket to excess weight and a sluggish metabolism. When picking your weight-loss program, make sure it's one that can be followed long-term. If the diet is overly restrictive and impossible to follow for a long time, chances are you'll lose the weight, only to gain it back. If you want to join us on the Cityline Weight Loss Challenge, it's not too late! Check out our weight loss start-up package and don't forget to join the Cityline Weight Loss Challenge Facebook group! [embed]bcid:4734377901001[/embed] Courtesy Dr. Joey Shulman

I hope you’re enjoying the Cityline Weight Loss Challenge so far! Below you will find meal plan #3, filled with delicious meals, recipes and snacks. Our three winners are getting fantastic results on the plan and are feeling great. Here are their weight loss results in just 6 weeks!

• Jackie: down 11.5 pounds
• Safia: down 12.5 pounds
• Jen: down 16.5 pounds

It’s not too late to join in. If you’re just joining us, click here for your start-up package and join the Cityline Weight Loss Challenge Facebook group.

MONDAY

BREAKFAST Loaded veggie egg-white omelette Serves 1

• 1/2 cup egg whites
• 1/2 cup of cut up broccoli, peppers, onions, zucchini (or vegetables of your choice)
• 1 tbsp low fat shredded cheese
• 1 tsp butter or coconut oil

Method: Melt butter over medium heat and add egg whites. When eggs are cooked halfway, add vegetables and cheese and cook until eggs are no longer transparent. MORNING SNACK (optional)

• 1 green apple

LUNCH Grilled chicken sandwich with tomato soup Serves 1

• 2 slices of sprouted grain bread
• 4 slices of grilled chicken
• 1/4 cup sprouts
• Tomato slices and lettuce
• 1 tsp mustard
• 1 cup low-sodium tomato soup

Method: Add chicken, sprouts, tomato, lettuce and mustard on top of sprouted bread. Warm up a bowl of tomato soup and enjoy. AFTERNOON SNACK (recommended)

• 6 whole grain crackers with 1 tablespoon of cashew or almond butter

DINNER Asian-infused tuna steak Serves 1

• 5 oz tuna steak
• 1 teaspoon sesame seeds
• Drizzle of sesame oil

Method: Place sesame seeds into bowl and coat tuna steak with it. Heat a drizzle of sesame oil over medium heat and place tuna steaks on pan. Sear on each side for about 20 seconds. (It will not cook through). Cut into strips before serving.

TUESDAY

BREAKFAST Banana crunch yogurt parfait Serves 1

• 1/2 cup plain Greek yogurt (2%)
• 1/2 banana, sliced
• 1/4 cup bran buds
• 1 tablespoon ground flax seeds

Method: Add yogurt into bowl and top with remaining ingredients. MORNING SNACK (optional)

• 10 almonds

LUNCH Veggie lover’s wrap Serves 1

• 1 whole-wheat wrap
• 2 tbsp hummus
• 1 tbsp hemp hearts
• 1/4 cup sprouts, cucumbers, tomatoes
• 6 olives, sliced

Method: Spread hummus on wrap and sprinkle with hemp hearts. Add vegetables and olives, wrap and enjoy! AFTERNOON SNACK (recommended)

• 1 orange with 1 piece of Babybel cheese

DINNER Coconut shrimp stir-fry Serves 1

• 1/2 tbsp coconut oil
• 1/4 lb shrimp
• 1 large garlic clove, minced
• 1/4 teaspoon hot chili sauce
• 1/2 head bok choy, trimmed
• 1 cup diced red peppers, snow peas, sprouts
• 1/4 cup unsweetened coconut milk
• 1 tbsp unsweetened coconut flakes

Method: Heat coconut oil in large skillet or wok. Add shrimp, garlic and hot sauce and saute for about 5 minutes. Then add bok choy, peppers, snow peas, and sprouts and saute for another 5-7 minutes. Add coconut milk and saute for an additional 2-3 minutes. Sprinkle with coconut flakes and serve warm.

WEDNESDAY

BREAKFAST Easy overnight oats Serves 1

• 1/3 cup slow cooking oats
• 1 tbsp chia seeds
• 3/4 cup unsweetened almond or coconut milk
• 1/2 tsp vanilla extract
• 1/2 cup berries
• 2 tbsp hemp hearts
• Sprinkle of cinnamon

Method: Mix the oats, chia seeds, milk and vanilla in an airtight container. Place in refrigerator overnight. In the morning, top mixture with berries, hemp hearts and sprinkle with cinnamon. Serve cold. MORNING SNACK (optional)

• 1 tbsp sunflower seeds

LUNCH Kale salad with tuna Serves 1

• 1 can of tuna packed in water
• 1/2 tbsp low-fat mayonnaise
• 2 cups baby kale leaves
• 1 cup shredded carrots, cherry tomatoes, and diced cucumber
• 1/2 tbsp extra-virgin olive oil
• 1/2 tbsp balsamic vinegar
• Sprinkle of sea salt

Method: Drain tuna from the can and mix with mayonnaise. Add kale and vegetables into a bowl and top with prepared tuna. Drizzle with olive oil and vinegar and mix well. AFTERNOON SNACK (recommended)

• Small container of cottage cheese and 1/2 cup blueberries

DINNER

• 1 serving of Comforting shepherd’s pie (see recipe below)
• Side of green salad with 1 tablespoon of olive-oil-based dressing

THURSDAY

BREAKFAST Good morning mocha smoothie Serves 1

• 1 scoop chocolate protein powder (or unflavoured protein powder with 1 tablespoon unsweetened cocoa powder)
• 1/2 banana, frozen
• 3/4 cup unsweetened almond milk
• 1 tbsp ground flax seeds
• 1/2 cup coffee, cooled
• 3-4 ice cubes

Method:

• Add all ingredients into blend, and blend for 30 seconds or until well combined with a smooth texture.

MORNING SNACK (optional)

• 1 small container of unsweetened applesauce

LUNCH

• 1 cup Hearty chicken chili (recipe below), with 1/4 avocado, cubed, as topping

AFTERNOON SNACK (recommended)

• 1 protein bar (e.g. Simply or Kashi bar or Bounce ball)

DINNER Arugula and egg salad

• 2 hard-boiled eggs, cut in half
• 2 cups baby arugula
• 1/4 cup yellow peppers, diced
• 1/4 cup of cucumber, diced
• Small handful grape tomatoes
• 1 tbsp goat’s cheese

Dressing

• 1 tbsp extra-virgin olive oil
• 1 teaspoon Dijon mustard
• Juice of half a lemon
• Sprinkle of sea salt

Method: Peel and rinse hard-boiled eggs. Add baby arugula to bowl and top with peppers, cucumber, tomatoes, goat’s cheese and eggs. Drizzle with dressing and enjoy.

FRIDAY

BREAKFAST Blueberry cottage cheese parfait Serves 1

• 1/2 cup 1% cottage cheese
• 1/2 cup blueberries
• 1 tbsp hemp hearts

Method: Add cottage cheese to bowl and sprinkle with berries and hemp hearts. MORNING SNACK (optional)

• 1 hard-boiled egg

LUNCH Smoked salmon and avocado delight Serves 1

• 1 slice sprouted-grain bread
• 1 tbsp light cream cheese
• 4 oz smoked salmon
• 1/4 of an avocado, sliced thinly
• Cucumber and tomato slices

Method: Spread cream cheese on toast, and add smoked salmon, avocado and vegetable slices on top. Sprinkle with salt and pepper if desired. AFTERNOON SNACK (recommended)

• Celery sticks and 1 tablespoon almond butter

DINNER Chicken with mini sweet potatoes Serves 1

• 1 chicken breast
• 1 tbsp extra-virgin olive oil
• 1/2 tsp Italian seasoning
• 1 small sweet potato

Method: 1. Preheat oven to 350 F. Line pan with parchment paper and place chicken on top. Use 1/2 tablespoon olive oil to coat the chicken and sprinkle Italian seasoning overtop. 2. Wash sweet potato and cut into 1-inch cubes. Coat with 1/2 tablespoon olive oil and put in oven along with chicken for about 20 minutes. If you prefer sweet potatoes crispy, leave in a little longer. (However remove chicken once cooked through.)

SATURDAY

BREAKFAST Chocolaty chia seed pudding Serves 1

• 2 tbsp chia seeds
• 1 cup unsweetened almond milk
• 1 teaspoon vanilla extract
• 1/2 scoop vegan protein powder
• 1 tbsp unsweetened cocoa powder (if protein powder isn’t chocolate)
• 1/2 cup berries

Method: Blend all ingredients together and transfer to an airtight container. Refrigerate overnight. Before eating in the morning, sprinkle with berries and enjoy chilled. MORNING SNACK (optional)

• 1/2 cup green grapes and 6 walnuts

LUNCH Individual pizzas Serves 1

• 1 whole-wheat wrap
• 1/3 cup tomato sauce
• 1/4 cup of your favourite pizza toppings (e.g. onion, green peppers, diced tomatoes, mushrooms, etc.)
• 3 oz shredded chicken (e.g. rotisserie chicken)
• 1 tbsp shredded, low-fat mozzarella cheese

Method: Preheat oven or toaster oven to 350 F. Lay wrap on counter and spread with tomato sauce. Sprinkle with diced vegetables and add the shredded chicken. Sprinkle with cheese and cook in oven until cheese begins to bubble. AFTERNOON SNACK (recommended)

• 1/2 cup steamed edamame in shell

DINNER

• 1 cup Faux pasta with meatsauce (recipe below) on a bed of zucchini noodles

SUNDAY

BREAKFAST Good ol’ fashioned eggs-and-bacon breakfast Serves 1

• 2 eggs
• 1 teaspoon butter
• 2 slices of turkey bacon
• 1 slice of sprouted-grain bread
• 1/2 cup fruit

Method: 1. Melt butter (only use about 1/2 teaspoon) over medium heat, and cook eggs your favourite way (scrambled, over easy, poached, etc.) 2. While eggs are cooking, spray another pan with a little coconut oil and add turkey bacon. Cook until nice and crispy. 3. Toast your sprouted-grain bread and spread with remaining 1/2 teaspoon butter. 4. Plate your eggs with your cooked bacon, toast and fruit. Enjoy! MORNING SNACK (optional)

• Cucumber and pepper slices

LUNCH Burrito bowl Serves 1

• 2 cups lettuce, shredded
• 1/4 cup tomatoes, diced
• 1 tbsp onion, diced
• 1/2 cup black beans
• 1/4 avocado, diced
• 1 tbsp fresh cilantro
• 1 tbsp cheddar cheese, shredded
• 1 tbsp extra-virgin olive oil
• 1 lime
• Sprinkle of chili powder and cumin

Method: Add shredded lettuce to bowl and top with tomatoes, onions, beans, avocado, cilantro and cheese. For the dressing, mix oil, lime and spices in small bowl and drizzle on top of burrito bowl. AFTERNOON SNACK (recommended)

• 2 clementines and 1 small yogurt

DINNER Oven-roasted salmon with roasted broccoli and cauliflower Serves 1

• 5 oz salmon fillet
• 1 sprig of rosemary
• 1 cup broccoli florets
• 1 cup cauliflower florets
• 1 tbsp extra-virgin olive oil

Method: Preheat oven to 350 F. Coat salmon with small amount of olive oil and add sprig of rosemary. In separate pan, add broccoli and cauliflower and coat with remaining olive oil. Add salmon and vegetables in oven for 20 minutes (depending on thickness of fish).

RECIPES

Comforting Shepherd's Pie   Hearty Chicken Chili   FAUX PASTA AND MEAT SAUCE Serves 4 Ingredients:

• 2 lbs ground lean red meat
• 2 garlic cloves, minced
• 1 jar tomato sauce (I love Rao’s)
• Fresh basil leaves
• 3 zucchinis

Method: 1. Cook meat in skillet over medium heat until cooked through (no longer pink). Once cooked, add garlic cloves, tomato sauce, and fresh basil leaves and bring to a boil. Reduce heat and cook uncovered for 30 minutes. 2. Make zucchini noodles with spiralizer and saute in separate pan for 2-3 minutes with a little olive oil until warm and beginning to soften. 3. Add meat sauce to noodles and enjoy warm.

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

Recipes and meal plan courtesy of www.drjoey.com  

The Super Bowl often includes a high-calorie, high-fat feast. But, if you’re a health-conscious football lover or hosting a Super Bowl soiree, try these delicious recipes!

Sweet potato fries

  Ingredients: 2 sweet potatoes, peeled and sliced like steak fries 2 tbsp olive oil Salt and pepper to taste Other seasonings like garlic powder, cayenne pepper or oregano (optional) Method: 1. Preheat oven to 425 F. 2. In a large mixing bowl, coat the potatoes with oil. 3. Add seasoning mix and toss to coat. 4. Place fries evenly on cookie sheet. 5. Bake 10 minutes, then turn and bake 10 more minutes. 6. Fries should be soft on the inside and crispy brown on the outside.

Coconut-lime chicken bites

  Ingredients: 1/2 cup of unsweetened, shredded coconut 1 tbsp finely-grated lime zest 1 tsp ground cumin 1/2 tsp sea salt 1 large egg 1 lb boneless, skinless chicken breasts, cut into pieces. Method: 1. Preheat the oven to 375 F. 2. In a shallow bowl, combine the coconut, lime zest, cumin, and salt. 3. Place the egg in a separate shallow bowl and beat lightly. 4. Dip the chicken pieces in the beaten egg, shaking off the excess. Then roll them in the coconut mixture to coat. 5. Place the coconut-coated chicken pieces in an even layer on a rimmed or large glass baking dish. 6. Bake for 25-30 minutes until cooked through. 7. Serve immediately.

Chipless nachos

  Ingredients: 1 1/2 cups Iceberg lettuce, shredded 1/2 pound ground chicken, cooked 1/2 cup sliced black olives 1/2 cup tomatoes, chopped 1/4 cup chopped green onions, chopped 1 cup low-fat mozzarella cheese, shredded Method: 1. On a baking pan lined with tin foil, spread a fresh bed of shredded lettuce. 2. Distribute meat, olives, chopped tomatoes, green onion and any additional toppings. 3. Sprinkle with cheese. 4. Heat oven to 350 F and broil for 3 minutes or until cheese is bubbling. 5. Remove immediately and serve. 6. Serve with guacamole if desired. Note: If you do want to use nachos, flax or whole-grain options are available.

Crispy, crunchy chicken fingers

  Ingredients: 4 boneless, skinless chicken breasts cut into chicken finger size 1 cup whole-wheat, Italian-seasoned breadcrumbs 1 cup freshly-grated parmesan cheese 1 tbsp garlic powder 1 tsp Herbamare salt substitute or sea salt 2 egg whites Method: 1. In a medium-sized bowl, combine breadcrumbs, grated Parmesan, garlic powder and salt. 2. In a separate bowl, beat 2 egg whites till combined. 3. Dip chicken fingers one by one into the egg mixture and then roll them in the breadcrumb mixture 4. Place breaded fingers on a baking sheet lined with parchment paper. 5. Bake at 400 F, turning after 15 minutes and baking another 10 minutes till golden and crispy.

Roasted veggie spread

  Ingredients: 1 medium eggplant, peeled and diced in 1-inch cubes 2 red bell peppers, seeded and diced in 1-inch cubes 1 red onion, peeled and coarsely chopped 2 cloves garlic, peeled 1 tbsp olive oil Pinch sea salt and ground black pepper 1 tbsp tomato paste Method: 1. Preheat oven to 400 F. 2. Combine chopped eggplant, peppers, onion and garlic in a bowl and toss with olive oil and salt and pepper. 3. Spread on a baking sheet and roast for 45 minutes, tossing once halfway through baking. 4. Cool slightly, then place veggies in a food processor and pulse 3 or 4 times. The mixture should have a slightly chunky texture. 5. Enjoy with whole grain crackers or vegetables. [embed]bcid:4734377905001[/embed] Courtesy Dr. Joey Shulman drjoey.com  

A cluttered pantry and fridge can get in the way of your weight-loss goals. Follow Dr. Joey Shulman’s simple steps for clearing out your kitchen! 1. Empty all cabinets and your fridge and freezer and wipe them down with wet cloth. If it seems overwhelming to do all at once, pick one section at a time (e.g. containers and mugs, dry goods, fridge, freezer). 2. Prioritize. If you won't use or eat it, donate or discard. (Be sure to check expiry dates!) 3. Group all relevant items together and become a minimalist. No need to have four of the same cereal in your cupboard 4. Get savvy with your storage containers. Think about what your kids need for lunch, which items would help you get healthier, etc. 5. Chop and dice before you put away. And with the price of produce lately, you don't want any fruits and vegetables to go to waste! 6. Get a treat box and a spice box. (Watch video for examples.) 7. Keep water handy so you'll be more likely to meet your two litres per day intake. 8. Check before you buy. Before you head to the grocery store, take a minute or two to look in your fridge and cupboards. Make mental notes for what you have and what you need. Having too much food results in spoilage and unnecessary clutter. [embed]bcid:4734377905001[/embed]

When it comes to losing weight, there are roadblocks that can often get in your way. If you're one of the many who do shift work, figuring out a schedule that works can be tricky to figure out. Here are a few tips that can help you lose weight while working shifts.

1. Plan your overnight snacks.

A must-do tip for shift workers is meal planning and timing of meals. If you are doing an overnight shift, you will certainly have to have a snack while working. Overnight snacks should be light, easy to digest and quick to grab. Options include yogurt, fruit, nuts, bars, lean proteins and protein smoothies.

2. Pack, don’t buy.

There are too many tempting, unhealthy choices for eating when you’re working shift work. Avoid all packaged and processed foods, as the salts and sugars will leave you feeling foggy and tired. Invest in some good plastic food containers and be sure to pack fresh salads with lean proteins, soups, kale chips and other snacks mentioned above.

3. Try to stick to schedule.

For many, work schedules change from week to week (e.g. three days on, three days off). This makes it very tricky to stick to a set schedule. Whenever possible, try to stick to the routine of having three meals and one or two snacks. As a general rule, when it’s later in the day (i.e. 7 p.m.-7 a.m.), avoid grains and stick to lighter options. Your body is already taxed from doing shift work; overeating or eating hard to digest food will only cause more unnecessary stress on the body.

4. Work it out.

It is not uncommon for shift work to cause elevated cortisol levels. Cortisol is the stress hormone secreted by the adrenal glands. An excess of cortisol in the body tends to lead to excess fat storage around the belly. Regular exercise (three to four times per week) will help to lower cortisol response, thereby leading to weight loss and less stress. Even 30 minutes of brisk walking can help!

5. Sleep in the dark.

Whenever you’re able to sleep, it’s important to try to get as much deep sleep as possible when you’re not working (especially during the hours of 2 a.m.-4 a.m.). Sleeping in the dark will help relax your body into a deeper sleep, allowing you to secrete the hormone melatonin. If you must sleep during the day, you can spray lavender on your pillow to help you relax, drink some chamomile tea and/or use a sleep mask. Courtesy Dr. Joey Shulman drjoey.com