Looking for some quick and easy options for lunch that will keep your metabolism high and your weight low? Check out these delicious meals! Please note: On the Cityline Weight Loss Challenge – 1 grain per day is recommended. 1 grain = 2 pieces of bread, 1/2 cup of cooked quinoa or rice, 1 wrap, or 1 whole grain bagel. If you decide to eat your grain at lunch in the form of a sandwich or a wrap – you have used the grain for the day.

The Chickwich

The chickwich provides high protein and low glycemix index carbohydrates for stamina as well as slow burning fuel that will keep you satiated throughout the day. Serves: 1 Ingredients:

• 1/2 cup chopped cooked chicken breast
• 1/4 cup finely chopped red pepper, cucumber, mango
• 2 tbsp sliced green onion
• 1/4 cup low-fat plain yogurt
• 1 tbsp lime juice
• 1/4 tsp salt
• 1/4 tsp fresh cracked pepper
• 1 tbsp chopped fresh cilantro
• 1 spouted grain bagel
• 1 lettuce leaf

In a medium-sized bowl, combine chicken, red pepper, cucumber, mango and green onion. Stir in yogurt, lime juice, salt, and pepper until well combined. Sprinkle with cilantro and toss to combine. Slice bagel in half horizontally. Arrange lettuce over cut side of bottom half. Top with chicken mixture. Cover with top half of bagel. Per serving: 450 calories, 7.5 g total fat, 58 g carbohydrates, 38 g protein, 7 g fibre

Smoked salmon on sprouted grain bread with Japanese mayo

Serves: 1 Ingredients:

• 2 pieces of sprouted grain bread
• 3/4 tsp non-fat mayonnaise
• 1/4 tsp wasabi paste
• 4 slices of wild smoked salmon
• 6 slices of cucumber
• 2 thin slices of red onion rounds
• 1 tbsp capers
• Pepper to taste

In a small bowl, combine mayonnaise and wasabi paste; mix well, then spread on one piece of bread. Layer the smoked salmon, cucumber, onion and capers on top of the mayonnaise and season with pepper. Close sandwich with the other piece of bread. Slice and serve. Per serving: 297 calories, 6.5 g total fat, 41 g carbohydrates, 22 g protein, 7 g fibre

Heart-healthy tuna salad

Instead of using mayonnaise in your tuna salad, why not throw in heart-healthy mashed avocado? The healthy monounsaturated fat found in avocados will help you lose weight. Serves: 1 Ingredients:

• 1 can (6 1/2 oz/184 g) light tuna packed in water
• 1/2 fresh avocado, mashed
• 1/2 lemon, juiced
• Large handful of fresh herbs of your choice
• Chopped onion, celery or bell pepper (optional)
• Dash of hot sauce (optional)

Mix ingredients together in a medium-size bowl. Enjoy on a piece of Romaine lettuce or Belgium endive or on top of a salad. Per serving: 360 calories, 14 g total fat, 14 g carbohydrates, 43 g protein, 7 g fibre

Creamy salmon dill wrap

Serves: 1 Ingredients:

• 4 ounces of canned salmon
• Juice of 1/2 lemon
• 1/4 cup (60 mL) chopped celery
• 1 tbsp (10 mL) low-fat mayonnaise
• 2 tsp (10 mL) chopped fresh dill
• Sea salt and pepper
• 1 oz (60 g) soft goat’s cheese
• 1 small whole-grain tortillas
• 1/4 cup (125 mL) chopped Romaine lettuce
• 1/4 cup (60 mL) diced tomato

Drain salmon. In a medium-size mixing bowl, combine salmon, lemon juice, celery, mayonnaise and dill. Season with salt and pepper, using a fork to mix thoroughly. Spread goat’s cheese over tortillas. Top each with salmon mixture, then lettuce and tomato. Fold wraps and serve. Per serving: 330 calories, 15 g total fat, 19 g carbohydrates, 27 g protein, 2 g fibre

Salad Niçoise

Serves: 1 Ingredients:

• 2 hard-boiled eggs, quartered
• 2 cups (500 mL) arugula
• 1/2 cup (125 mL) green beans, steamed and cooled
• 1/2 cup (125 mL) fresh grape tomatoes, halved
• 4 Kalamata olives, pitted and sliced
• 1 tsp (5 mL) capers (optional)
• 2 tsp (10 mL) balsamic vinegar
• 2 tsp (10 mL) olive oil

Place all ingredients on plate and drizzle with olive oil and balsamic vinegar. Per serving: 312 calories, 22 g total fat, 15 g carbohydrates, 14 g protein, 3 g fibre

Click here to download a printable version. 

There is nothing prettier to me than a well-stocked and healthy-looking fridge. Like a beautifully-coordinated closet (and who doesn’t love that?) – the state of your fridge often reflects the state of your current health. After doing several kitchen audits over the years, I can tell you – decluttering your kitchen for health and weight loss works! Chances are, over the winter season some unhealthy foods have snuck their way into your fridge. If your plan is to get fit and healthy this spring, my advice is to take a few hours and empty everything out of your refrigerator and give it a complete wipe-down. Following that, there are a few simple steps on what should stay out and what should be in for good. These foods are: What’s out!

• High-calorie creamy salad dressings
• Full-fat cream (18%)
• Sugary juices
• Cured meats that contain nitrates and are high in sodium
• Fruit-bottom yogurts that are full of added sugars

What’s in!

• Colourful fruits and vegetables: The more colour in your fridge, the better. Put apples, lemons, limes and baby carrots in the crisper. Cut up “grab-and-go” vegetables like broccoli, cauliflower and celery. Cut up melons and wash grapes so they are easily accessible. Keep bananas, oranges and tomatoes on the counter.  For grab-and-go options, keep some salads-in-a-bag handy (i.e. kale or spinach).
• Healthy dips: Keep your fridge well-stocked with hummus, low fat ranch dip, salsa and low fat tzatziki. Make sure to check expiry dates on all dips regularly.
• Milk: Keep 1% or skim milk or low fat half and half milk in the fridge as an option to full cream. Coconut creamers are also now available.  Milk alternatives such as cashew, almond or coconut milk are also ideal.
• Eggs and egg whites: organic or omega 3 eggs
• Yogurts and cottage cheese: Large and small containers are perfect options for breakfast or an afternoon snack
• Cheese:  Ideal options are goat’s cheese or sharp hard cheeses
• Healthy salad dressings:  oil and low fat options
• Shaved meats
• Olive oil and sesame oil
• Whole grain tortillas and sprouted grains
• Mini unsweetened applesauce
• Natural nut butters and butter – almond, peanut, cashew
• Olives
• Coconut water
• Mustards, hot sauces, fresh herbs
• Hot sauces
• Pickles

A big part of getting healthy is organization and planning. I assure you, a little spring cleaning of your fridge goes a very long way! [embed]bcid:4100936780001[/embed] Courtesy Dr. Joey Shulman www.drjoey.com @drjoeyshulman

Dinnertime is often tricky when it comes to weight loss. Try these simple, easy and delicious dinnertime options to fill you up all the while getting you to your goal weight!

Turkey tacos

Ingredients:

• 1 tsp (5 mL) olive oil
• 1 lb (500 g) lean ground turkey
• 2 tbsp (30 mL) taco seasoning (see below)
• 1/4 cup (60 mL) water
• 8 romaine whole lettuce leaves

Taco seasoning (makes 1 cup): 1/4 cup chili powder 2 tbsp ground cumin 2 tbsp onion powder 1 tbsp brown sugar 1 tbsp arrowroot 1 tbsp paprika 1 tbsp dried oregano 2 tsp sea salt Combine ingredients and store in an airtight jar until ready to use. Garnish ingredients:

• 1 tomato, chopped
• 1 avocado, sliced
• 1/2 onion, chopped
• 1 cup (250 mL) salsa (store-bought or homemade)
• 1/2 cup (125 mL) crumbled soft goat’s cheese

Method: Heat pan over medium heat. Add olive oil and turkey. Cook turkey until no longer pink, breaking it up with a wooden spoon. Add taco seasoning and water, stirring until well combined. Let simmer until sauce thickens. Distribute the turkey mixture among lettuce leaves. Top with garnishes.

I have good news and bad news. Let’s get the bad news over with first, shall we? The bad news is, as we age, our metabolism tends to decelerate by about 5% for every decade of life past age 40. In other words, if your resting metabolic rate is 1,200 calories per day at age 40, it will be around 1,140 by age 50. Now, enough of all that gloom – let’s focus on the good news! The good news is that after age 40 (and yes, even after menopause), you can definitely lose weight and burn off the middle age spread that you may be noticing. While it's true that losing weight does get harder and using the same old tricks may no longer work as well – there are specific steps to take to stay thin and fit... any age, any stage. What to do to lose weight at age 40 and beyond Go lean, go green: There are two key components that are “musts” in your daily diet as we age – lean proteins and leafy greens. Proteins will help you to fill up, balance blood sugars and curb cravings. Options include chicken, fish, Greek yogurt, tofu, lean beef, turkey and protein powder. Leafy greens such as kale, spinach and broccoli are low in calories, have anti-inflammatory properties and add essential fiber to your meals to fill you up. Move it, so you don’t lose it: Muscle burns three times as many calories as fat. After age 40, doing strength-building exercises is a game changer. It is one of the few ways to increase your resting metabolic rate.  Yoga, pilates, weights, circuit training…there are many ways to keep your muscles fit. Choose an exercise you enjoy and you’ll be more likely to stick with it. Eliminate processed foods: Processed foods are filled with sugars and flours that raise blood sugar, cause cravings and promote belly fat storage (a.k.a. the muffin top look or middle age spread). There are several options these days that can help you to avoid processed grains and sugars. Options include sprouted-grain bread, whole grains, quinoa and brown rice. For natural sweet options that will not affect your weight, click here. Stop yo-yo dieting: Quick-fix diets that are too high in protein and too low in calories or fat often do not prove to have long term effects. I cannot tell you how many clients I see who need to lose weight because they have tried one too many "quick fixes." When you decide to lose weight – commit to making it a long-term approach that will work for life. Overly restrictive, non-realistic approaches often result in temporary weight loss and an eventual slowing of your metabolism. Identify food allergies: While there is no hard-core research to support the idea of food allergies interfering with weight loss – after my 12 years working with clients in the weight loss world, I find this often to be true.  As we age, our tolerance to digesting foods such as wheat, gluten and dairy drops. If you have tried everything to lose weight and nothing is working for you - try eliminating wheat, gluten or dairy for a two week period to see if it has a positive effect. Sleep it off: Sleep helps to control appetite. A lack of sleep can heighten cravings and the desire to over-eat. As we get older, estrogen and progesterone begin to decline while the hormones cortisol and insulin (the fat storage hormones) rise. This leads to belly fat storage and interrupted sleep patterns. In order to re-train your sleep patterns and lose weight – sleep in a completely dark and cool room, try to go to sleep at the same time each night and consider supplementing with naturally calming herbs and minerals such as chamomile and magnesium. Other tips to losing weight effectively as you age:

• Drink green tea and white tea regularly. Both types of tea help you to lose weight more effectively and burn belly fat.
• Eat breakfast. Research is very clear - people who eat a balanced breakfast lose weight more effectively.
• Lighten up at night. The old saying of “Eat breakfast like a king, lunch like a prince, and dinner like a pauper” works for weight loss. Make most dinnertime meals grain-free and filled with protein and vegetables.
• Cut your caloric intake mildly. One of the largest bodies of research we have in the nutritional world is that mild caloric restriction helps to prevent disease. I don’t want you to be starving – but leaving a few bits on your plate goes a long way.
• Switch up your exercise routine. Trying new activities builds new muscles and help to burn more calories.

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

They say that breakfast is the most important meal of the day, but we're often so rushed in the morning that we don't have time to make ourselves something healthy. Here, Dr. Joey Shulman shares her top 5 quick and easy breakfast recipes that aid in weight loss.

Top 5 breakfasts for weight loss

Creamy chocolate and peanut butter protein smoothie

• 1 small frozen banana
• 1 serving vanilla protein powder (brown rice-based preferred)
• 1 tbsp (15 mL) natural peanut butter
• 1 tbsp (5 mL) cocoa powder (optional)
• 1 cup (250 mL) unsweetened cashew, almond or coconut milk
• Handful of crushed ice

Blend all ingredients together, pour into a glass and enjoy. Per serving: 296 calories, 12.5 g fat, 27 g carbohydrates, 22 g protein Good morning parfait Serves: 1

• 1/2 cup (125 mL) Greek yogurt
• 1/2 cup (125 mL) fresh berries, mixed
• 12 almonds
• 1 tbsp (15 mL) ground flaxseed

Place yogurt in a bowl and top with berries, almonds and flaxseed. Per serving: 261 calories, 13 g total fat, 20 g carbohydrates, 20 g protein Oatmeal egg-white pancake Serves: 1

• 1/2 cup (125 mL) of slow cooking oatmeal
• 3 large egg whites
• 3/4 cup (175 mL) water
• Coconut sugar or cinnamon, for sprinkling

Cook oatmeal as directed on package (can be cooked night before). Add egg whites to cooked oatmeal and stir with a fork. Heat omelet-size non-stick pan over medium-high heat. Pour in mixture and cook until top is golden brown with bubbles, and then carefully flip pancake over. When bottom is browned, remove pancake from pan and sprinkle lightly with coconut sugar or cinnamon. Serves: 1

• 1/2 cup (125 mL) cottage cheese (1% MF) or yogurt (any flavour)
• 1/2 banana, sliced
• 1/2 cup (125 mL) high-fibre cereal (i.e. All-Bran)

Top cottage cheese with banana slices and cereal.

• 1/4 cup of ground flax meal
• 1 tsp baking powder
• 2 tsp cinnamon
• 1 1/2 tsp applesauce
• 1 tsp coconut oil
• 1 egg
• 1/2 tsp of raw cane sugar or coconut sugar

Place the ingredients into a mug, stir and put it in the microwave for 1 minute. Allow to cool, flip mug over onto a plate and cut in half. Butter with 1 tsp of apple butter or add 1 tbsp of Greek yogurt on top and enjoy! Time-saver trick: Mix dry ingredients the night before and in morning simply add applesauce, coconut oil and egg, stir, microwave and enjoy! Per serving: 264 kcal, 15g fat, 27g carbohydrate, 12g protein Courtesy Dr. Joey Shulman www.drjoey.com @drjoeyshulman Stock image Click here to download a printable PDF version.