Cityline 21-day boot camp: Day 20

Drinking more water can do amazing things for your body. Not only can it help lower blood pressure, but it also helps with weight loss!

Every day for 21 days, Dr. Joey Shulman is sharing a meal plan filled with detoxifying and anti-inflammatory foods and ingredients that are delicious and nutrient dense. She will also provide a daily health tip and a superfood suggestion of the day. Click here for more details and to see a list of the meal plans posted so far.

Here are Dr. Joey’s meal plan, daily health tip and superfood suggestion of the day!

Meal plan


Upon waking: Lemon and water

  • 1/2 squeezed lemon
  • Warm water

Breakfast: Greek yogurt pancakes

  • 1/2 cup unsweetened almond milk
  • 1/4 cup coconut flour
  • 2 tbsp of Greek yogurt
  • 1 egg
  • 1 tbsp cinnamon
  • 2 tsp vanilla
  • 1/2 tsp baking soda
  • Pinch of salt
  • 1 tbsp coconut oil

Mix all ingredients together in a medium-sized bowl.
Add coconut oil to a pan on medium heat. Place approximately 1/4 cup of the mixture into the pan. Cook for approximately three minutes (or until you start to see bubbles).
Flip the pancake and cook for another minute or so. Remove from heat and add blueberries and/or one teaspoon pure maple syrup.

Lunch: Tuna avocado wrap

  • 1 high-fibre, whole wheat wrap
  • 4 ounces white tuna
  • 1/2 tbsp mayonnaise
  • Cherry tomatoes, halved
  • Celery, chopped
  • 1/2 avocado, sliced
  • Baby spinach leaves

Mix tuna with mayonnaise. Place tuna and vegetable on wrap, roll up and enjoy!

Snack:

  • 1 protein bar (e.g. Simply Bar or Bounce Energy Ball)

Dinner: Herb roasted salmon
Serves 6

  • 1/3 cup cilantro
  • 1/3 cup chopped dill
  • 1/3 cup finely chopped green onions
  • 1 tbsp olive oil
  • 1 tbsp red wine vinegar
  • 1 tbsp Dijon mustard
  • Sea salt
  • 6 wild salmon fillets (approximately 4 oz each)

Preheat oven to 350°F.
In a small food processor, combine cilantro, dill, green onions, oil, vinegar and mustard.
Sprinkle fillets with a little salt and coat each evenly with herb mixture. Arrange on baking sheet.
Roast in oven until fish flakes easily when tested with the tip of a sharp knife, about 10 to 15 minutes, depending on thickness of fillets.

Superfood of the day: salmon

Salmon is a rich source of lean protein and full of Omega-3 essential fatty acids. Omega-3 is essential for brain health and reduces inflammation in the body.

Health tip of the day

Boost your energy by drinking water. Research shows water improves mental alertness, lowers blood pressure and helps with weight loss! A minimum of two litres of water or herbal tea is recommended per day.

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