Cityline 21-day boot camp: Day 5

Get outside! Research has shown that outdoor activity can reduce stress, lower blood pressure and can even be beneficial for eye health.

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: Banana crunch yogurt

  • 1/2 cup Greek yogurt
  • 1/2 sliced banana
  • 1 tbsp hemp hearts
  • Handful of bran buds

Lunch: Turkey and cheese wrap

  • 1 whole grain wrap
  • 4 oz turkey breast, sliced
  • Lettuce, tomato, cucumber
  • 1 slice of low fat mozzarella
  • 1 tbsp low fat honey mustard

Snack:

  • Slice pear + 8- 10 raw almonds

Dinner: Tuna salad

  • 1 can of light tuna in water, drained
  • 2 cups mixed greens
  • 1 tsp light mayonnaise (to mix with tuna)
  • 1 tbsp light balsamic vinaigrette dressing
  • Sliced cucumber, tomato, celery, peppers

Mix 1 can of light tuna with 1 tsp of mayo in a large bowl.

Add mixed greens, cucumbers, tomato, celery peppers and 1 tbsp light balsamic vinaigrette dressing and enjoy!

Superfood of the day: almonds

Almonds are not only high in selenium, magnesium and zinc, but can also help to relieve anxiety. Almonds are rich in vitamin B2, which help boost the immune system during times of stress.

Health tip of the day

Get outside! Research has shown that outdoor activity can reduce stress, lower blood pressure and can even be beneficial for eye health.

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