Here are some ideas for healthy snacks that will fill the gap between lunch and dinner, or even in the morning. 1. Cottage cheese and berries

• 1/2 cup cottage cheese (1%)
• 1/4 cup raspberries

2. Apple and nut butter

• 1 apple
• 1 tbsp natural nut butter (e.g. peanut butter, almond butter, etc.)

3. Veggie sticks and hummus

• 1 red pepper, sliced
• 1 small cucumber, sliced
• Handful of baby carrots
• 2 tbsp garlic hummus

4. Crackers and cheese

• 6 Mary’s crackers
• 1 piece of Babybel or Laughing Cow cheese
• 1/2 cup grapes

5. Orange and pistachios

• 1 large orange or 2-3 clementines
• 30 unsalted pistachios

6. Steamed edamame

• 1/2 cup edamame, frozen
• Sea salt

Method: In small pot, bring water to a boil and add frozen edamame. Boil until softened and remove from water. Rinse well and season with sea salt.

7. Crunchy mini yogurt parfait

• Small container vanilla yogurt, any flavor
• 1/4 cup blueberries
• 1/4 cup All Bran Buds

8. Mini egg sandwich

• 1 hard-boiled egg
• 2 Ryvita crackers

9. Celery and peanut butter

• 2 stalks celery, washed
• 1 tbsp natural peanut butter

Method: Cut the celery in half and spread the peanut butter into the center. Keep in a container for an easy snack!

10. Healthy bar

• 1 healthy bar (e.g. Simply, Bounce Energy Balls, Kashi, Kind) Note: counts as your grain.

Download a printable PDF here. 

Holiday parties have begun and dining out in restaurants, eating appetizers, and having celebratory dinners is in full swing. There is no need to stress out about weight gain and how to stick to a plan. Simply follow my quick and easy survival guide below and enjoy this wonderful time of year with food, family and friends! 1. Ditch the sugar and refined flours. White flours and white sugars "ring" the insulin bell in your body and tend to promote cravings, weight gain, belly fat storage and fatigue. While I realize it is impossible to avoid white sugar and flour all together, try to minimize the amount you eat. As you will see below in my additional healthy holiday eating tips, there are several other whole grain flours and natural sugar substitutes such as coconut sugar and/or fruits that can do the trick. 2. Play the protein game. Protein facilitates the release of the hormone glucagon. Glucagon has an opposing action to insulin and thereby keeps blood sugars in check and cravings and hunger at a lower level. Eating 3-5 ounces of quality protein per meal (eggs, fish, chicken, protein powder, hemp hearts, turkey, yogurt) will keep you fuller longer, helping you to make sensible nutritional choices. 3. Eat good fat to lose! In addition to eating protein, consuming "good fats" is another great way to avoid hunger and blood sugar bounces. I recommend always having grab and go nuts and seeds on hand as a quick "go to" snack option. Examples of other healthy fats you can have throughout the day include:

• 1 tbsp. pumpkin seeds
• 1 tbsp. of sesame seeds
• 10-15 almonds or walnuts
• 1/4 of an avocado
• 40 pistachios
• 1 tbsp. of olive oil
• 1 tbsp of almond, peanut or cashew butter

4. Don’t skip meals. While it may make sense mathematically to skip breakfast or lunch to save on calories for a big meal at night, I assure you, it backfires each and every time. Try eating a light breakfast and lunch option (i.e. protein smoothie, yogurt parfait, sliced meat with vegetables, egg white omelet) prior to going to your festivities to avoid food and alcohol bingeing. 5. Practice portion control. If all else fails and you do not have the types of food that you normally eat available to you, practice portion control. Eat smaller amounts of foods, be mindful and eat slowly to allow your stomach to register a "full" sensation in your brain. 6. Slow it down. It takes your brain a full 20 minutes to register a "full" sensation. Make your meals last longer by chewing your food and enjoying every single bite. Sips of water between bites also helps to slow down your food intake curbing the desire to go over indulge on seconds. 7. Listen to your body. If you are feeling tired, fatigued or bloated after your big holiday party, it is time to lighten up a bit the next day. Stick to light soups, vegetables, fruits and protein options and be sure to drink plenty of water and/or herbal tea. 8. Watch alcohol consumption. An excess amount of alcohol can cause fatigue, weight gain and over eating. But let’s be honest, shall we? The holidays are the time of year when alcohol is at an all-time high. Try to avoid higher calorie beverages such as eggnog (1 cup = 340 calories and 20 grams of sugar) and sugary cocktails (margaritas = up to 450 calories per serving) and substitute with lower calorie options such as a white wine spritzer (1/2 wine and 1/2 club soda) and/or light beer. 9. Work it baby, work it! When you do over do it at a holiday party, make your workout a little longer and harder the very next day. Examples of calories burned for 30 minutes of activity include:

• Biking: 286 calories
• Jogging: 250 calories
• Stationary bike: 214 calories
• Swimming: 286 calories
• Weight lifting: 250 calories
• Walking (less than 2 mph): 125 calories
• Yoga: 143 calories

Please note: Calories burned are based upon 150 lb person. 10. Watch your emotions. If you are an emotional eater, the holiday season can be a trigger time that sets off an unwelcome roller coaster of mindless eating and bingeing. In order to ward off unwanted stress or comfort eating, I suggest the following:

• Identify your triggers: Are you eating because you are stressed, tired, or irritated by a certain family member? Identifying your triggers prior to holiday events will help you be more mindful, thereby making healthier choices that are good for you.
• Continue to food journal and stay in routine: Sticking to a plan is a definite tactic to keep emotional eating in check. Continue to food journal and follow a simple and basic plan on days where there are no parties.
• Plan your treats: Are the holiday rolls your favourite or do you love your aunt’s famous pecan pie? Decide on a few "must have" treats and stick to those for your indulgences.
• Be realistic: Planning for perfection over the holiday season is just not realistic. Set up manageable expectations and allow yourself to indulge here and there guilt free.

Other ways to gently tweak your holiday meals to make them healthier include:

• Cook your pasta al dente (i.e. under cook by 2-3 minutes). By doing so, you lower the glycemic index of the pasta thereby lowering blood sugar fluctuations (which lead to hunger and weight gain).
• Choose leaner cuts of meat: beef labeled "loin", "round" or "extra lean" are the lowest in fat.
• Consider healthier options to cooking your meats such as roasting, baking, grilling or braising.
• Steam your vegetables and or sauté in a healthy oil such as extra virgin olive oil.
• Have sprouted grain or whole grain rolls available on the table instead of white bread.
• Instead of white mashed potatoes, try mashed sweet potatoes. A medium sized sweet potato contains just 160 calories and offers 3 grams of fiber. You can also easily create a sweet potato martini bar with options of toppings such as low fat sour cream, sautéed mushrooms or onions and/or capers.
• Instead of white rice (and for your gluten free friends), try quinoa which is filled with fiber and protein.
• Use sugar substitutions that are healthier such as spices (cinnamon, nutmeg), vanilla and coconut sugar (low on the glycemic index).
• Make healthier substitutions when baking. For example, instead of 1 whole egg, use 2 egg whites; instead of sour cream, use low-fat plain yogurt; instead of ice cream, use frozen yogurt; instead of whipped cream, use chilled evaporated skim milk or coconut milk; and instead of cheese, use low-fat cheese.

Additional healthy holiday tips include:

• Never go to a holiday party hungry! Eat a hard boiled egg or a small yogurt prior to going.
• For every glass of wine or beer you drink, follow it with a glass of water.
• If you arrive home and suspect you've over-indulged on alcohol, have one or two 8-ounce glasses of fresh distilled water with a shot of orange juice prior to going to sleep. By doing so, you will help to alleviate some of the headache, dehydration and stomach upset often experienced after a night of partying a little too hard.
• Always have a veggie tray handy with low fat Ranch dip and/or hummus.
• Have alcohol free options such as sparkling water and cranberry juice available.
• Purchase whole grain crackers for your guests to use with dips and spreads.
• When baking, experiment with healthier alternative flours such as almond, quinoa, kamut or spelt flour.
• When baking, add in some grated zucchini, carrots and/or applesauce or mashed bananas for an extra nutritious punch.

Courtesy Dr. Joey Shulman

It's the 5th annual Cityline Weight Loss Challenge and we are looking for YOU! If you want to lose weight and look and feel your very best, we want to hear about it. Thousands of our viewers have followed along with our participants and met their goals, and were inspired to get healthier and take control of their weight. If you doubt that you can achieve the same results, I am here to tell you: Yes You Can! APPLY TO BE PART OF THE 2016 CITYLINE WEIGHT LOSS CHALLENGE! This time around, my goal is to provide all of our viewers with even more meal plans, recipes, tips, tricks and online chats to answer your pressing nutritional and weight loss questions. A comprehensive guide on how to lose your weight will be posted for all of our viewers to benefit from. I know you can do this...and I am here to help you! After practicing in the weight loss world for over a decade and being fortunate enough to publish 5 books on the topic, what I know for sure is that your health is indeed your first wealth. For me, weight loss is personal with each and every client, each and every time. I am so thankful for all the weight loss transformations I have been a part of. From getting women back into their favourite jeans, to seeing blood pressure and cholesterol levels return back to normal, it is all a thrill. As nutritional pioneer Adele Davis was once quoted as saying, "Of course, we are indeed much more than we eat, but what we eat can help us to become much more than who we are." As you will see on our weight loss venture together, my programs are based on hormonal weight loss (a.k.a. blood sugar balance). In other words, the focus is not just on "calories in, calories out", but on quality calories and the timing of your meals and snacks. By eating in hormonal balance, you will quickly find:

• Your cravings and hunger are gone;
• You burn belly fat fast;
• Your desire to emotionally eat before and after dinner subsides;
• Your energy boosts (no more 3 pm slump!) and...
• You make a permanent weight loss and health shift.

Check out some of the before and after picture of our winners from last year! [caption id="attachment_75977" align="aligncenter" width="602"] Angelique: Lost 26.2 lbs![/caption] [caption id="attachment_75979" align="aligncenter" width="602"] Keshia: Lost 25 lbs![/caption] [caption id="attachment_75983" align="aligncenter" width="602"] Sarah: Lost 27 lbs![/caption] [caption id="attachment_75981" align="aligncenter" width="602"] Leigh-Ann: Lost 33 lbs![/caption] So...are you ready to apply? If so, we would love to hear from you! For your chance to work one-on-one with Dr. Joey, fill out the application form (click on link below to access it) and tell us why YOU want to lose weight for good! APPLY TO BE PART OF THE 2016 CITYLINE WEIGHT LOSS CHALLENGE! We'll be accepting applications until Sunday, Nov. 22, 2015, 11:59 pm ET. Good luck! Keep in mind: even if you are not selected, we will be posting a wealth of information on Cityline.ca including brand-new meal plans, my game-changing weight loss and health steps, and a step-by-step comprehensive program to get you to your goal weight. As always, I will be available to you monthly to answer any and all of your nutritional questions through our online live chats. I can’t wait to get started and remember...Yes You Can! Wishing you the best, Dr. Joey and the Cityline team  

With cold and flu season around the corner, it is important to keep your immune system strong and your body in tip-top shape. By doing so, you will have a far better chance of fighting off any nasty bugs that you may be exposed to over the next fall and winter months. What is the immune system? In short, the immune system is a combination of cells and organs that work together to help you avoid sickness and disease, which can lead to coughs, colds and flus. The immune system can be likened to a powerful army that has various weapons such as anti-bodies and white blood cells. When an invader "attacks" in the form of a bacteria, virus or allergenic food, a response is issued by the immune system to protect your body. Conditions such as sleep deprivation, stress, poor diet, lack of exercise and an excess intake of alcohol can weaken the immune system response and leave you susceptible to getting sick. Can I improve my immune system? Yes! Absolutely – your immune system can be strengthened (or weakened) by various food and lifestyle approaches. To keep your immune system function strong, simply implement a few of the steps below: Go for garlic: Garlic is an immune boosting superstar. Eaten in raw form or in capsule form, research has shown garlic to be a very powerful preventative agent against coughs, colds and chest infections during the winter months. Odorless garlic capsules are available at your local health food store. Get your zzzz’s: Sleep is the time where your body repairs and re-builds. If you are sleep deprived or suffer from interrupted sleep, the immune system can become depressed and an increase of inflammatory chemicals can occur. In order to get some sound sleep, opt for lavender on your pillow, sleep in a room that is completely dark, and avoid watching TV before bed. Supplement with vitamin D: Canadians who live in colder climates typically have limited sunny months and can become deficient in the immune-boosting vitamin D. According to a study published in the Archives of Internal Medicine, people with low levels of vitamin D are more susceptible to catching colds. For supplementation reasons, most experts suggest supplementing with a minimum of 1000 IU per day. Avoid white sugar: Eating too much white sugar can cause fatigue, weight gain and can suppress immune system function. An excess amount of white sugar found in pop, candy and other refined food dampens your white blood cell response, referred to as your leucocytic index response. White blood cells are part of the "army" that the immune system uses to ensure harmful microbes such as bacteria or viruses do not grab hold. Instead of eating white sugar, turn to natural sweet foods such as berries, mangos, apples, apple sauce and naturally dried fruit for a healthier type of snack. Additional immune boosting tips include:

• Hydrate with a minimum of 2 liters of water per day.
• Add probiotics ("good bacteria") into your daily diet such as those found in yogurt or in capsule form.
• Be with your friends! Research show those who socialize and spend time with loved ones enjoy better health and longevity.
• Lighten up your eating. When you are under the weather, your body does not actually have to eat a lot of food. If you do fall ill this winter, drink warm liquids and eat organic chicken soup until you feel stronger.
• Remember to wash your hands! Infections can be transmitted via contact such as sneezing, coughing or touching surfaces that have been sneezed or coughed on.
• Boost your vitamin C intake by eating citrus fruits and broccoli, as well as in supplement form.
• Sweat it out: Engage in physical activity on a regular basis to reduce cortisol levels. Cortisol is a stress hormone that when over secreted by the adrenal glands, can cause your immune system to weaken.

  Thinking about getting the flu vaccine this year? Cityline guest expert Dr. Joelene Huber recently talked about the vaccine on Breakfast Television Toronto -- watch the video below to learn more. [embed]bcid:4583640887001[/embed] Courtesy Dr. Joey Shulman drjoey.com

With autumn here,  there's a whole new slew of healthy harvest foods available. When planning your Thanksgiving meal and thinking of your diet this time of year, consider these eight fall superfoods which are chock-full of nutrition.

1) Ginger

This spicy root can relieve your digestive system as it's loaded with antioxidants and anti-inflammatory compounds, which have also been shown to have a potent anti-nausea effect. Eating two grams of ginger per day has also been shown to significantly reduce exercise-induced muscle pain. Add to your cooking, drink as a tea or take in capsule form.

2) Apples

Apples are high in pectin, a fibre which has been shown to help lower cholesterol, balance blood sugars and prevent constipation. Apples are also high in potassium, a mineral that can help control blood pressure and reduce the risk of stroke.

3) Broccoli

Let’s go green! Broccoli is a cruciferous vegetable that contains 135 per cent of your daily value for vitamin C, as well as many B vitamins to provide your body with clean, usable energy. This powerhouse vegetable is also low on the glycemic index and an excellent source of fibre and chromium — ideal for balancing blood sugar levels.

4) Beets

Beets have been shown to provide antioxidant, anti-inflammatory, and detoxification support. These bright red root vegetables are also filled with folate, vitamin C, potassium and fiber. In fact, one cup of beets contains a whopping four grams of fibre. Don’t forget — the roots and greens of beets are edible as well and chock-full of nutrition!

5) Brussels sprouts

Brussels sprouts are low in calories and high in vitamins C and K. They are also full of both soluble and insoluble fibre. This sulfur-rich vegetable also offers detoxifying properties that are good for the liver and our overall health.

6) Pomegranates

A fall favorite, pomegranates are filled with antioxidants, helping us to fight certain types of cancers while providing us vitamins C and K and potassium. These juicy seeds have also been shown to help lower cholesterol levels, reduce the risk of stroke, and aid in weight management. Click here for my tasty pomegranate, goat cheese and basil bruschetta.

7) Sweet potato

These tasty spuds are a rich source of fibre, lower on the glycemic index than their white counterparts and are high in vitamin C. Although naturally sweet tasting, the sugars in sweet potatoes release slowly avoiding a blood-sugar spike, which leads to fatigue and weight gain. Sweet potatoes also contain carotenoids (which accounts for their bright orange color) — a precursor to vitamin A in the body. Carotenoids help to strengthen eyesight and protect against signs of aging.

8) Onions

The vegetable that sometimes makes us cry is also full of healthy benefits. Onions contain flavonoids, which reduce the risk of cancer, heart disease and diabetes. They are also packed with polyphenols — an essential plant chemical for disease prevention and anti-aging. [embed]bcid:4432573697001[/embed] drjoey.com