Dr. Joey’s Maintenance Plan

The 6^th annual  Cityline weight loss challenge has just completed and our three amazing participants have lost 70 pound collectively! This year, as always, I was blessed to be working with three fantastic women – Jen, Safia and Jackie (click here to see their results). While Jen has hit her goal weight (31.5 pound down!) – Safia and Jackie would like to lose more and are continuing on with the current program. If you have more weight to lose – continue utilizing all the tools posted on Cityline such as meal plans, program summary sheets, grocery lists and more. These tools are designed to get you all the way to goal weight. If you have hit your goal weight – congratulations! In order to keep your weight off and reap the rewards of all the hard work you have put in, it is important to have a maintenance plan in place. My maintenance plan will keep you mindful and on track while also allowing you the flexibility to indulge here and there. Prior to outlining my maintenance plan, here are a few basic principles to keep in mind.

1. Plan for continued success.

Just because you have hit your goal weight does not mean you can go back to your old methods of eating (i.e. large portions, snacking at night, not drinking water). The goal is for your new health habits to stick! In order to ensure success, plan for success by stocking your fridge with healthy foods, continue to food journal from time to time and keep on drinking (water that is….2 liters per day).

2. If you are an emotional eater – play the SALT rule prior to eating.

Prior to eating, ask yourself the “SALT” question – am I eating because I am Sad, Angry, Lonely or Tired. If you are eating due to emotional reasons, try to do so on foods that are calorie light and nutrient dense such as vegetables (carrots, celery, cucumbers) or a piece of fruit (apple or an orange). You can also drink a glass of water or a cup of sweet herbal tea to help calm nerves and help the emotional urge to binge pass.

3. Remember your hormones!

As I mentioned several times over the past few months, weight loss is not just a game of mathematics. To lose inches around your waist and burn unwanted fat, you need to eat in hormonal/blood sugar balance. This means balancing your blood sugars throughout the day by eating protein at every meal and avoiding foods that are high in added sugars and white flours. To get an idea of what this looks like (and a summary plan of the program), please refer to the posted meal plans.

4. Avoid saying “never!”

 I have a strict weight loss rule of never putting my clients into a mode of deprivation.  There is no such thing as never having a glass of wine, a piece of pizza or some chocolate ever again. If I do this to my clients (or Cityline viewers), I am at risk of losing them and thwarting their weight loss results.  My best suggestion is if you are going to indulge – enjoy, but do so with mindfulness. No need to binge or start indulging on a daily basis – but keep the 80-20 rule in mind. Eat on plan 80% of the time and allow yourself to indulge 20% of the time. Keep in mind, you have been eating very clean lately, so if you do decide to over do it on alcohol or food – you will experience the “hangover” effects the next day.

5. There is no plan B because you are worth it.

Your energy, your confidence and feeling good in your clothes is all worth it! So of course – cleaning up your diet, drinking water and getting in shape all takes some mindfulness – but it is all worth it. You are worth it! So keep up the good work. The guidelines for maintenance will ensure you continue to keep your weight off and look and feel your very best.

Dr. Joey’s maintenance package

So now that you are ready for maintenance, the question begs – “how does the program change?” In short, maintenance guidelines are;

1. Eat up to two grains per day — occasionally toss your grain into dinner. Please refer to information below on healthy grain options. If you feel better and more energetic eating less grain than this – feel free to do so.
2. Continue to eat large amounts of vegetables. Healthier starchier vegetables such as sweet potatoes and squash can now be consumed more liberally.
3. Consume two to three fruits daily. Recommended fruit options are outlined below.
4. Watch your night time eating patterns. Remember, what you consume from 3pm on can make or break your success. If you find yourself noshing on crackers, cereal, cheese, yogurt or other goodies nightly – it is a habit you want to nip in the bud immediately. Nothing puts weight on faster than night time eating.
5. Engage in physical activity regularly . There is no way around it – the body was designed to move. To keep strength up, energy high and stress levels down engage in physical exercise a minimum of 3x per week.
6. Continue to weigh yourself once a week. There is a balance between being obsessed with the scale (a “no-no”) but also keeping track of how you are doing. To keep within a five pound barometer of your weight loss goal – it is important to weigh in once per week. If you gain more than five pounds, it is time to re-start the original plan.
7. Do not consume alcohol daily. Two to four drinks per week maximum is allowed.
8. Practice one day of light eating to keep digestive capacity at an optimal level and to keep weight in check. You can practice light eating by dropping grain, having a smoothie for dinner or reducing your portion sizes.
9. Keep your fluid intake high. As a daily rule, the body thrives on two litres of water per day.

Other general rules for maintenance include:

1. Eating a protein source at every meal. Remember, protein triggers the secretion of the hormone glucagon, which breaks down fat.

2. Eating breakfast (300-350 calories) each morning with a protein source such as eggs, cottage cheese, yogurt or protein powder. Natural nut butter (almond, soy or peanut) on whole grain toast is also an excellent option.

3. Avoid high glycemic index carbohydrates such as sugar (cookies, muffins, cake, candy, pop) and refined flours (bagels, white bread, white pasta, white rice, sugary cereals). Over-indulging in these foods creates the over secretion of the hormone insulin which will result in excess fat storage. In addition, cravings will tend to creep back in when eating too many refined flours or sugars.

Proteins recommendations (4-6 ounces per meal) Ideal protein options include:

• 4 ounces of chicken, sliced chicken or turkey (or one chicken breast) = 28 grams of protein
• 4 ounces of fish (salmon, tilapia, sole, halibut, tuna etc.)  = 28 grams of protein
• 6 ounces (1 can) of tuna = 40 grams of protein
• 4 ounces of lean beef = 28 grams of protein
• 1 large egg = 7 grams of protein
• 1 cup of milk = 8 grams
• 1 ounce of cheese = 7 grams
• ½ cup of cottage cheese =  15grams
• ½  cup of Greek yogurt =  11 grams
• ½ cup of tofu = 20 grams
• 1 cup of soymilk = 6 -10 grams
• ½ cup of Tempeh = 15 grams
• ½ cup of lentils cooked = 9 grams
• 1 scoop of protein powder – varies (approximately 15-20 grams)

Fruits On maintenance three servings of fruit per day is recommended Ideal fruits include:

• Blueberries, raspberries & strawberries
• Apples
• Cherries
• Pears
• Plums
• Pineapple (eat sparingly)
• Nectarines
• Oranges
• Bananas (frozen bananas are ideal for a morning shake)
• Mangos
• Grapes
• Watermelon
• Grapefruit

Fruits to avoid include:

• Dates,
• Lychee nuts
• Raisins (use sparingly)
• Fruits juices with added sugars
• Canned fruits in syrup

A serving of fruit is equivalent to:

• 1 small piece of fruit
• ½ cup raw (cut up) fruit
• ½ cup (4 ounces) of pure, unsweetened fruit juice
• ¼ cup dried fruit
• ½ cup of canned fruit
• ½ a banana
• 2 small kiwis, apricots or plums

Vegetables Vegetables are considered “free foods”. Eat as many vegetables as you like with the exception of white or mashed potatoes. Optimal vegetable choices are those that are green or orange such as broccoli, spinach, mesculin mix, carrots and sweet potatoes. Other free vegetables include;

• Cauliflower (try mashed cauliflower instead of mashed potatoes!)
• Celery
• Corn (eat occasionally)
• Cucumbers
• Eggplant
• Zucchini
• Peppers
• Rapini
• Onions
• Mushrooms
• Kale
• Green beans
• Edamame (soybean pods available in the frozen section of your heath food store)
• Green peas
• Tomatoes and tomato sauce
• Squash (i.e. spaghetti squash)

Recommended amount

• Sweet potato – maximum 2 per week
• Squash – maximum 1-2 per week

Grains In order to maintain your weight loss success, it is best to avoid grain at your evening meal. Whole grain cereal for breakfast with a protein source and/or a whole grain wrap or sprouted grain bread for lunch with protein (chicken, fish, turkey) is recommended. If you feel your weight is starting to creep back on, restrict your grain intake to one meal per day only. When eating grain, ensure you are only consuming whole grain options such as: Sprouted Grain bread - Sprouted grain bread pre-digests the starches and lowers the glycemic index of the grain making it ideal for weight loss. Wheat germ – Wheat germs helps to relieve constipation and lowers cholesterol. It can be added to baking recipes or sprinkled on top of yogurt, cereal or mixed in smoothies. Quinoa - Pronounced keen-wa, and known as the “Mother of all Grains”, this grain contains more protein than any other. The protein in quinoa is complete protein, meaning it contains all the essential amino acids our bodies cannot make on their own. Quinoa can be substituted for rice or used in soups or stews to thicken. Steel cut oats - Oats also have the ability to stabilize blood sugar levels and keep you regular - two helpful weight control aids! 1 cup of oats contains less that 150 calories making it perfect for those who are watching their waistlines. Oats can be used in recipes in replacement of breadcrumbs. Flax – Flaxseeds are rich in omega-3-fatty acids, the essential fat necessary for weight loss. Ground flaxseeds are also high in soluble and insoluble fiber. Add 1 tbsp. of ground flaxseeds to you breakfast meal daily. Millet – Millet is loaded with vitamins and protein. It is very mild in flavor and can be added to several dishes. Kamut – Kamut is a distant relative to wheat. Compared to common wheat, kamut is richer in protein (by between 15% and 40%), minerals such as magnesium and zinc, Vitamin Bs and Vitamin E and unsaturated fatty acids, but contains a little less dietary fiber. Kamut provides much energy and is appreciated by people with active lifestyles. It is easy to digest and is generally well tolerated by those with a sensitivity to gluten. Kamut flour is not refined or bleached, and thus retains all its nutritional qualities. Spelt – Spelt is a distant relative of wheat. It is rich in protein, fiber and vitamin B complex, magnesium and iron. Spelt is available in pasta, flour and bread form. Gluten-free grain options include:

• Basmati rice
• Brown rice
• Beans
• Quinoa
• Lentils
• Sweet potatoes
• Amaranth
• Buckwheat Millet

A serving of grain is equivalent to:

• ¾ cup of slow cooking oatmeal
• 1 slices of whole grain bread
• ½ cup of whole grain pasta (kamut, spelt)
• ½ cup of brown rice
• 1 wrap (100% whole wheat or whole grain)

Fat (3-4 per day)

• 1-2 tbsp. of olive oil for sautéing vegetables or other foods
• 8-10 nuts such as almonds or walnuts
• ¼ of an avocado on a salad or in a sandwich or wrap
• 1-2 tbsp. of flaxseed oil in a dressing over a salad
• 2 tbsp. of toasted sesame seeds over a salad or on chicken
• 1tbsp. of canola oil or olive oil to make your morning eggs
• 1 tbsp. of ground flaxseeds over salad, in a morning shake, or in a yogurt for snack.
• Butter or trans fat free margarine should be used sparingly (no more than 1 tsp.)

 What is NOT allowed! The following foods below are a one way ticket to knocking you out of hormonal and calorie balance and will lead to weight gain. These foods include:

• White bread, white pasta, white rice
• Refined flour or sugar cookies, muffins, cakes
• Deep fried foods
• Full fat red meat or cheese
• Cream sauces or soups
• Full fat salad dressings
• Sugared beverages such as juice or various coffee drinks

Courtesy of www.drjoey.com

[video videoID="4832588260001" autoplay="false" width="100%" height="100%" template="iframe"] Oh what a year we have had! Our 6^th annual Cityline weight loss challenge was a huge success with our 3 amazing weight loss contestants – Jen, Safia and Jackie – losing 70 pounds collectively! At the taping of our finale show, we were thrilled to have the audience filled with Cityline weight loss Facebook followers who had joined us virtually along the way. Thank you to all who have participated, lost weight (and continue to lose), posted recipes and most of all shared encouraging words with one another. Behind the scenes, Cityline producer Carolyn Graham and I are already talking about the Cityline weight loss challenge next year. With some new tricks up our sleeves, we will have many new additions and features for viewers to enjoy. For now, here are some amazing before and after pictures from our current 3 winners. A huge thanks to Jen, Safia and Jackie for being so wonderful to work with! In short – Safia – down 20 pounds Jen – down 31.5 pounds Jackie – down 18 pounds Keep the weight off and get Dr. Joey's maintenance plan here.

Do you have a nutrition or weight loss question you’re dying to ask Dr. Joey?

Join us on Wednesday, April 6^th @10am ET, directly after the weight loss finale, on the Cityline Facebook page. Dr. Joey will be LIVE answering as many of your weight loss questions as possible!

[video videoID="4810858525001" autoplay="false" width="100%" height="100%" template="iframe"] Tired of eggs for breakfast? Here are Dr. Joey Shulman's five healthy alternatives that will help keep the weight in check. 1. OVERNIGHT OATS Ingredients: Version 1: Pomegranate and cacao nibs 1/2 cup of rolled oats 1/2 cup of unsweetened almond milk 1/2 cup of pomegranate seeds 1 tbsp. ground flax seeds 1 tbsp. cacao nibs or coarsely-chopped dark chocolate OR Version 2: Raspberry vanilla hemp hearts 1/2 cup rolled oats 1/2 cup unsweetened almond milk 1 tsp vanilla 1/2 cup raspberries 2 tsp hemp hearts Method: 1. Stir ingredients together in container. Cover and refrigerate overnight. 2. Stir once in morning prior to serving, and add additional milk if desired. Enjoy!   2. SPROUTED-GRAIN SPELT MUFFINS Ingredients: 2 cups sprouted-grain spelt flour 1/2 cup coconut sugar 1/2 cup finely-ground flax seeds 1 tsp cinnamon 1 tsp baking powder 1 tsp baking soda 1/2 tsp sea salt 3 very ripe bananas, mashed 3/4 cup almond or coconut milk 1/2 cup plain Greek yogurt Method: 1. Preheat oven to 300 F. 2. In two separate bowls, separately mix dry and wet ingredients. 3. Mix together wet and dry ingredients. 4. Spoon mixture into non-stick muffin tins sprayed with oil. 5. Pop in oven and bake for 20-25 minutes. Enjoy!   3. GRAIN-FREE ALMOND MUFFINS Ingredients: 4 ripe bananas 3 cups almond flour 3 eggs 4 tbsp melted butter 2 tsp vanilla extract 2 tsp ground cinnamon Pinch of salt 1/4 cup almonds, finely chopped Method: 1. Preheat your oven to 350 F. 2. In a bowl, mash bananas really well with a fork. 3.Add in the rest of your ingredients and mix well. 4.Grease muffin tins with some butter or coconut oil (even if non-stick, trust me!) 5.Fill muffin tins to 3/4 full. 6. Bake for 15-18 minutes, until the top has set and they’re slightly golden brown. 7. Allow to cool and serve.   4. THREE-INGREDIENT PANCAKE Ingredients: 1/4 cup of 2% cottage cheese 1/2 cup slow-cooking oats 2 eggs Method: 1. Mix all ingredients together in a bowl. 2. Add to a small pan and cook on medium heat until cooked through, flipping halfway. 3. Top with 1 tablespoon of plain Greek yogurt and sliced strawberries if desired. Enjoy warm!   5. CHOCOLATE COCONUT MILK AND BANANA PROTEIN SMOOTHIE Ingredients: 1 frozen banana 1 cup unsweetened coconut milk 1 tbsp natural peanut butter 1/2 tsp vanilla extract 1 scoop chocolate protein powder 1 handful ice 1 tsp cacao nibs Method: 1. Blend all ingredients except cacao nibs on high. Top with nibs, and Enjoy!

I hope you’re enjoying the Cityline Weight Loss Challenge so far! Below you will find meal plan #4, filled with delicious meals, recipes and snacks. It’s not too late to join in. Click here for our start-up package and join the Cityline Weight Loss Challenge Facebook group.

MONDAY

BREAKFAST Strawberry “cream” overnight oats

• 1/2 cup dry steel-cut oats
• 1/4 cup almond milk
• 3/4 cup plain Greek yogurt
• 1/2 cup sliced strawberries

Method: Mix together. Put in a small container with a lid. Store in the refrigerator overnight with the lid on. The next morning, stir and add a sprinkle of cinnamon and hemp hearts (if desired) and enjoy! MORNING SNACK (optional)

• Carrot and celery sticks with 2 tablespoons hummus

LUNCH Tuna and pepper salad with cranberries Serves 1

• 1 can tuna (low sodium, packed in water)
• 1 tbsp Greek yogurt or mayonnaise
• 1/4 cup diced red and yellow peppers
• 4 cherry tomatoes, diced
• 1/4 cup chopped celery
• 1 cup arugula
• 2 tbsp dried cranberries

Method: Mix yogurt or mayonnaise with tuna. Add peppers and celery to tuna. Add tuna mix on a bed of arugula and top with cranberries. Dress with balsamic vinaigrette if desired. AFTERNOON SNACK (recommended)

• 2 pieces of light Laughing Cow cheese and 1 apple, sliced

DINNER

• Lemon parsley chicken breast with spinach salad (See recipe below.)

TUESDAY

BREAKFAST Key lime pie yogurt Serves 1

• 1/2 cup 2% Greek yogurt, plain
• 1/4 cup of Key lime yogurt (e.g. Chobani)
• 1/2 cup blueberries
• 8 walnuts

Method: Mix plain and flavored yogurt together. Top with blueberries and walnuts and enjoy. MORNING SNACK (optional)

• 1 small serving of unsweetened applesauce

LUNCH Mighty green quinoa salad (vegetarian) Serves 1

• 1 cup baby kale
• 1 cup spinach
• 1/2 cup quinoa (cooked)
• Cucumbers, chopped
• Tomatoes, chopped
• 1/4 avocado
• 1 tbsp olive oil, balsamic and juice of half a lemon (dressing)
• 2 tbsp of hemp hearts (sprinkled on top of salad for protein)
• 1 tbsp of goat's cheese

AFTERNOON SNACK (recommended)

• Pear and 1 tablespoon almond butter

DINNER

• Chicken and Brussels sprout stir-fry (See recipe below.)

WEDNESDAY

BREAKFAST Cottage cheese, raspberry and cinnamon parfait Serves 1

• 1/2 cup cottage cheese (or Greek or coconut yogurt)
• 10 almonds
• 1/2 cup raspberries
• Drizzle of raw honey
• Sprinkle of cinnamon

Method: Top cottage cheese with almonds and raspberries. Add honey and cinnamon and enjoy. MORNING SNACK (optional)

• Sliced red peppers

LUNCH Chicken and avocado sandwich

• 1/2 avocado, mashed
• 1 can of salmon, drained
• 1/2 tbsp lemon juice
• 1 slice tomato
• 1 lettuce leaf
• 2 slices sprouted-grain bread

Method: Mix lemon juice into mashed avocados and fold in salmon. Place lettuce, tomato and avocado-salmon mixture between two slices of bread and enjoy! AFTERNOON SNACK (recommended)

• 10 almonds and 1 small yogurt

DINNER

• Asparagus, tomato and feta frittata (See recipe below.)

THURSDAY

BREAKFAST Sweet banana oat smoothie Serves 1

• 1/2 ripe banana
• 1 tbsp rolled oats
• 1 tbsp ground flaxseed or chia seeds
• 1 date
• 1 teaspoon almond butter
• 1/2 cup Greek yogurt (or coconut yogurt for dairy-free)
• 1 tsp cinnamon
• Pinch of nutmeg
• 1/2 cup unsweetened almond milk
• Ice cubes

Method: Blend on high speed for 30 seconds-1 minute and enjoy! MORNING SNACK (optional)

• Baby carrots and 2 tablespoons of low-fat ranch dip.

LUNCH Smoked salmon and cream cheese wrap with capers and arugula

• 1 small whole-wheat or sprouted-grain wrap
• 4 oz smoked salmon
• 1-2 tbsp low-fat cream cheese
• 1 tbsp capers
• 1 handful arugula

Method: Place smoked salmon and cream cheese in wrap and top with arugula and capers. Roll and enjoy! AFTERNOON SNACK (recommended)

• 1 apple with 1 tablespoon of natural nut butter

DINNER Skinny burger and fries

• 1 turkey, beef, chicken, salmon or tofu burger
• 2 leaves bib lettuce
• 1 slice tomato
• 1 slice onion
• Add condiment of choice
• 1 small sweet potato
• Olive oil

Method: Cook burger and top bib lettuce with condiments of choice. Coat sweet potato wedges with olive oil, paprika, salt and pepper to taste. Bake at 350 F until crispy (approximately 25-30 minutes).

FRIDAY

BREAKFAST Sprouted toast with nut butter

• 1-2 slices of sprouted grain bread
• 1 tbsp almond, cashew or natural peanut butter
• 1/2 banana, sliced on top of toast
• 2 tbsp hemp hearts, sprinkled over top

MORNING SNACK (optional)

• Skinny vanilla latte

LUNCH Mandarin crunchy chicken salad Serves 1

• 4 oz chicken breast
• Spinach
• Arugula
• Tomato, chopped
• Cucumbers, chopped
• 1 tbsp feta cheese
• t tsp of sunflower seeds
• 1/4 cup mandarin oranges
• 1 tbsp balsamic vinaigrette

AFTERNOON SNACK (recommended)

• Peach and 2 tablespoons of sunflower seeds

DINNER

• Rainbow trout baked in foil with tomatoes, garlic and thyme (See recipe below.)

SATURDAY

BREAKFAST Chia pudding to go Serves 1

• 6 ounces almond milk
• 2 tbsp chia seeds
• 1/2 mashed banana
• 1 tsp vanilla
• Shredded coconut
• 1/2 cup blueberries

Method: Combine almond milk, chia seeds and banana in a glass container and refrigerate overnight. In the morning, add vanilla, coconut and blueberries and enjoy. MORNING SNACK (optional)

• Baby carrots

LUNCH Energy boosting tofu salad Serves 1

• 1/2 cup broccoli, chopped
• 2 carrots, chopped
• 3 sundried tomatoes, chopped
• Small roasted sweet potato, chopped
• 1/4 ripe avocado, sliced
• 3 large handfuls of arugula
• Balsamic vinegar
• Juice of half a lemon
• 1/2 cup grilled tofu

Method: Combine all vegetables in a bowl. Dress with balsamic vinegar and lemon juice and top with tofu. AFTERNOON SNACK (recommended)

• 6 walnuts and 1 small container unsweetened applesauce

DINNER Mexican fiesta salad

• 4 oz ground turkey
• 1 1/2 tsp taco seasoning
• 3 cups shredded romaine lettuce
• 1/4 cup black beans (optional)
• 1/2 cup diced tomatoes
• 1/4 cup yellow corn niblets
• 1 tbsp crumbled feta cheese
• 5 blue corn chips with flax (e.g. Neal Brothers), crumbled

Method: Brown turkey in a pan over medium-high heat, and stir in taco seasoning. Toss turkey with remaining ingredients.

SUNDAY

BREAKFAST Blueberry pancakes Serves 1

• 1/4 cup fresh blueberries
• 2 eggs
• 2 tbsp ground flax meal
• 1/2 tsp cinnamon
• Coconut oil

Method: 1. In a small mixing bowl, combine eggs and flax to form a batter. Add blueberries and cinnamon. 2. Melt coconut oil in a pan over medium heat and wipe excess with paper towel (or use canola or olive oil). Pour batter into pan to form pancakes. The recipe should make 1-2 pancakes depending on size. 3. Cook until edges start to set, and then flip and cook through. MORNING SNACK (optional)

• 1 piece of Babybel cheese

LUNCH Turkey and hummus sandwich Serves 1

• 3-4 oz sliced turkey breast (nitrate-free)
• 2 slices bread (e.g. Stonemill Bakehouse)
• 1 tbsp hummus
• 1/4 avocado, sliced
• Lettuce
• Tomato

Method: Spread hummus on bread. Add turkey, avocado, lettuce and tomato and enjoy. AFTERNOON SNACK (recommended) Apple and 1 tablespoon almond butter DINNER Zucchini Pad Thai (See recipe below.)

RECIPES

Lemon Parsley Chicken Breast Crunchy Brussels Sprouts and Chicken Stir-fry Asparagus, Tomato and Feta Frittata Rainbow Trout Baked in Foil with Tomatoes, Garlic and Thyme Zucchini Pad Thai

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

Recipes and meal plan courtesy of www.drjoey.com