Cityline 21-day boot camp: Day 16

It's time to start focusing on the nutrients in your food, not just the number of calories.

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
  • 1 coffee per day if desired, with coconut sugar and milk of choice

Breakfast: Blueberry cottage cheese parfait

  • 1/2 cup cottage cheese
  • 1/2 cup blueberries
  • 1 tbsp chia seeds
  • Cinnamon to taste

Lunch: Egg salad wrap

  • 1 sprouted-grain wrap or 2 pieces of sprouted grain bread
  • 2 sliced hard boiled eggs mashed with 1 tbsp low-fat mayo
  • 1/4 avocado
  • 1 cup arugula
  • 1/2 red pepper

Mix all ingredients into wrap and enjoy!

Snack:

  • 1 pear with 6 walnuts

Dinner: Beef and cauliflower mash

  • 4 oz lean beef steak
  • 1 tbsp of butter
  • 1 head cauliflower, broken into pieces
  • 1/4 onion
  • 2 garlic cloves, minced
  • 1 tsp butter
  • 1 tbsp extra virgin olive oil
  • Sea salt and pepper to taste

Beef
Add garlic and steak and baste with butter and garlic.
Cook for three to four minutes and then flip and cook for another two to three minutes or until cooked through.

Cauliflower Mash
Steam cauliflower, onion and garlic for 10 minutes. Allow to cool for a couple of minutes.
Place cauliflower, onion, garlic, butter and olive oil in a food processor. Add salt and pepper to taste. Process until smooth and creamy.

Superfood of the day: sprouted-grain bread

Sprouted-grain bread is much easier to digest. The grains have been presoaked and predigested which makes the glycemic index lower.

Health tip of the day

Focus on nutrients, not calories.  While keeping track of calories can be helpful for health and weight loss, the quality of calories you consume is of the utmost importance. A study in the New England Journal of Medicine showed the foods most associated with weight gain are French fries, potato chips, sugary drinks, meats and refined white flours. Foods associated with losing weight include yogurt, nuts, whole grain, fruits and vegetables.

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