Ingredients:

o ¼ cup ground flax meal
o 1 teaspoon baking powder
o 2 teaspoons cinnamon
o 1 teaspoon unsweetened applesauce
o 1 egg
o ½ teaspoon raw cane sugar or coconut sugar or 1 packet of Stevia

Instructions:

Place the ingredients into a mug, stir and put it in the microwave for 50 seconds.
Allow to cool, flip mug over onyo a plate and cut in half.
Butter with 1 tsp of apple butter and enjoy!

Timesaver trick: mix dry ingredients the night before and in morning simply add apple sauce and egg, stir, microwave and enjoy!

264 kcal, 15g fat, 27g carb (9g fibre), 12g protein

Pancakes can be made in a way that offer a protein punch and fibre. If you want to switch this recipe up from time to time, feel free to top with your fruit of choice (i.e. blueberries or sliced strawberries). You can also occasionally drizzle a small amount of agave syrup over top.

Serves 1

1/2 cup (125 mL) instant quick oats or old-fashioned oatmeal
3 large egg whites
3/4 cup (175 mL) water
Brown sugar or cinnamon, for sprinkling

Cook oatmeal with water as directed on package.
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, then carefully flip pancake over. When bottom is browned, remove pancake from pan and sprinkle lightly with brown sugar or cinnamon.

Per serving: 240 calories, 2 g total fat, 17 g protein, 37 g carbohydrates, 6 g fibre

• A health basket filled with supplements and books
• One on one care with Dr. Joey Shulman at one of her highly successful Shulman Weight Loss Clinic
• A body fat percentage analysis, acid alkaline testing and weight and circumference measurement analysis
• All materials for weight loss success
• Open invitation to all of Dr. Joey’s exclusive weight loss seminars (for members only)For more information on The Metabolism Boosting Diet, please visit www.drjoey.com

Join the thousands who have lost the weight on Dr. Joey’s personalized program. Lose weight, burn fat, balance hormones and feel like your best self.  For more information or to order your copy – visit www.drjoey.com

Seeing is really believing!

We are looking for three viewers to participate in a nutrition and weight loss challenge for three months with the help of health expert Dr. Joey Shulman and fitness expert Stephanie Joanne. If you are interested, please send a current photo and why you want to particpate to submissions@cityline.ca

If you are not picked for the seminar – don’t fret! We will be posting enough information on line (meal plans, recipes, food journals and more!) that you can still follow along and lose the weight.

Make 2012 your healthiest and fittest year yet! Burn fat, balance hormones and boost your metabolism with Dr. Joey and CityLine!

www.drjoey.com

Dr. Joey’s 7 step cleanse to losing weight and feeling better fast!

If you are like so many that feel bloated, tired and overweight post holiday season, this easy to follow cleanse is for you! Why cleanse? By doing so, you allow your body to quickly detoxify resulting in quick weight loss, a boost in metabolism and an improvement in overall well-being and health.

Side effects of following the steps below include;

• An improvement in bowel health and less bloating
• Improvement in skin
• Clarity of thought
• Improvement in mood
• Healthy weight loss around the abdominal region!

Do not confuse a cleanse with fasting. During a cleansing period, you will still be eating nutrient dense, calorie light foods and can continue to exercise.

To start a cleansing and feel your very best, simply follow the 7 steps below for 7-10 days.

1. Drink a minimum of 2 liters of water per day. Twice per day squeeze half a lemon into warm water and drink. Herbal tea consumptions counts as water.
2. Drop all grain with the exception of a ¼ cup of bran per day to avoid constipation. Load up on vegetables, proteins, fruits and essential fats.
3. Keep hard-boiled eggs and baby carrots in your fridge. These options are perfect for when hunger and cravings hit.
4. Eat a minimum of 3 ounces of protein per meal (chicken, fish, egg, turkey, tuna, soy). To eyeball, 3 ounces of protein = the palm of your hand without a finger or thumbs.
5. Eat fresh and live green food as often as you can such as spinach, broccoli, kale, rapini and swiss chard.
6. Eat “good fats” to fill up and burn fat. Options include almonds, walnuts, olive oil, sesame oil, ground flaxseeds or chia seeds and avocados. It is also advisable to supplement with a high quality, distilled fish oil.  Avoid all trans fatty acids and saturated fats.
7. Eat minimal dairy products. If you do eat dairy, opt for Greek yogurt (1/2 cup), cottage cheese or goat’s cheese.

The top 3 cleansing supplements I recommend are:

1. A probiotics – the “friendly” bacteria that will ensure immunity is high and digestive health is at its maximum
2. A green powder such as greens+ and/or chlorophyll – to ensure your system tends towards an alkaline state (vs. acidic….more on this in a later blog!)
3. A high quality multi-vitamin – to act as a nutritional safety net (especially during the winter months)

Dr. Joey’s latest release The Metabolism Boosting Diet will be in stores Janaury 17th! For more information, please visit www.themetabolismboostingdiet.com and www.drjoey.com

While they may not sound appetizing at first, I assure you – these brownies are a hit at every party with every age group!No one will ever guess the two secret ingredient in this recipe: black beans ad chia seeds! See recipes below.

Ingredients:

• 1 (15-ounce) can no-salt-added black beans, drained and rinsed
• 3 large eggs
• 1/3 cup buter
• 2 tbsp of chia seeds
• 1/4 cup cocoa powder
• 1/8 teaspoon salt
• 2 teaspoon gluten-free vanilla extract
• 1/2 cup cane sugar or dark brown sugar
• 1/2 cup semi-sweet chocolate chips (best option = 70% cacao content)
• 1/3 cup finely chopped walnuts (optional)

Directions:

Preheat oven to 350°F.
Butter an 8-inch baking pan. Place the black beans, eggs, butter, chia seeds, cocoa powder, salt, vanilla, and sugar in the bowl of a food processor and blend until smooth. Remove the blade and carefully stir in the chocolate chips and walnuts. Transfer mixture to the prepared pan. Bake the brownies for 30 to 35 minutes, or until just set in the center. Cool before cutting into squares.
Yield: 30-35 brownies

Serving size: 1

Calories 84

Protein 4 grams

Carbohydrates 12 grams

Total Fat 3 grams

Courtesy of www.drjoey.com and www.shulmanweightloss.com

To watch a segment on this from CityLine – click here!

Nutrient: Saturated Fat

Possible ingredients:
Bacon
Beef Fat
Butter
Chicken Fat
Cocoa butter
Coconut or Coconut Oil
Hydrogenated fats and oils
Lard
Palm or palm kernel oil
Powdered whole milk solids
Shortening
Suet
Tallow

Nutrient: Trans fat

Possible ingredients:
Hard margarine
Hydrogenated fats and oils
Partially hydrogenated fats and oils
Shortening

Nutrient: Sodium

Possible ingredients:
Baking powder
Baking soda
Brine
Celery salt
Disodium phosphate
Garlic salt
Monosodium glutamate (MSG)
Onion salt
Sodium alginate
Sodium benzonate
Sodium bisulfate
Sodium proprionate
Soy sauce

Nutrient: Sugars

Possible ingredients:
Brown sugar
Cane juice extract
Corn syrup
Demerara or Turbinado sugar
Dextrose
Evaporated cane juice
Fructose
Galactose
Glucose
Glucose-fructose
High fructose corn syrup
Honey
Invert sugar
Lactose
Liquid sugar
Maltose
Molasses
Sucrose
Syrup
Treacle
Hint: Words ending in “ose” ar

What Tracy says:

“I am so grateful for this opportunity. It was wonderful meeting you and everyone at Cityline. Dr.Joey has been amazing and really knew how to keep me motivated and on track. I can’t say enough about Dr.Joey…..she is fabulous!!! Thank you for my 15 minutes of fame… not only has my health improved but my confidence too. Thank you for everything.”