We’re just weeks away from the Cityline Weight Loss Challenge finale with Dr. Joey Shulman, and we want people who are taking part in the challenge to be in the audience! For the chance to watch this special show—taping in Cityline’s Toronto studio the morning of Wednesday, March 30—tell us why you decided to participate. You can also invite a friend who's doing the challenge. If you’re interested in joining us, email reservations@cityline.ca and tell us why you're doing the challenge. Be sure to send us your name, phone number and a photo of you and your friend, and include "Weight Loss Challenge finale" in the subject line. If you're chosen to be in the audience, someone from the Cityline team will contact you. Thanks and good luck!

[video videoID="4779788375001" autoplay="false" width="100%" height="100%" template="iframe"] Weight loss doesn't always happen in a straight line. While, on average, you'll lose two pounds a week on the Cityline weight-loss program, along your journey you may hit a week when you don't lose any weight. The first step is not to panic! This is normal and due to the body’s ever efficient way of adapting. In order to break the plateau, the body needs to feel change. Here's how you can do it. 1. Change up your workout. Intensify your workout, change it up and do interval training routines. 2. Zig-zag your calories. Do this every other day. Lower your caloric intake by about 10 per cent. This does NOT mean you have to be hungry. However, it does mean you have to focus on water-dense, nutrient-dense and calorie-light foods. 3. Check your gut health. Recent research shows a healthy gut flora can actually help with weight loss and burning belly fat. Yogurt, probiotic supplements, miso soup and other fermented foods such as pickles, sauerkraut and kefir all help your gut flora. 4. Track your food. You may be eating more than you think! Little snacks at the wrong time of day can add up. If you're not already tracking your food, download my food journal and track for a minimum of 30 days. 5. Look at the big picture. Remember how far you've come, how much better you feel and the inches you have lost!

We're more than halfway into the Cityline Weight Loss Challenge with Dr Joey Shulman, and she'll be here to take your questions on Wednesday at 10 a.m. ET. Leave your questions, and she'll answer as many questions as she can in the hour!

There seems to be a new message from the weight-loss industry every day. People are confused. Should you cleanse, go gluten-free or drop all grains to get the needle on the scale to go down? After more than 12 years in the field as a nutritionist, I've found there are key steps that can help you achieve your goal weight quickly and healthily. Whether it's five or 50 pounds, here are some tips to consider. 1. Water is a game changer. If you feel you've tried every weight-loss program and are still not losing weight, examine your water intake. Ideally, you should be drinking two litres of water each and every day. (Herbal tea counts; coffee does not.) It's extremely hard to lose weight efficiently if your body is dehydrated. 2. Diet drinks are not so diet. I cannot tell you how many times I meet with a client who has 10 to 15 pounds to lose and is drinking two to three diet sodas per day. Research shows artificial sweeteners can promote fat storage and increase your body mass index. While some people drink diet sodas to curb a sweet tooth, it's not a habit that will produce positive effects. Instead of drinking diet drinks, substitute water with lemon, sparkling water and sweet herbal teas, such as berry and cinnamon tea. 3. Supper is supplementary. Most people start their day off well, only to finish it not as well. In order to “hit it out of the park” with your weight-loss results, make supper your lightest meal of the day. As the saying goes, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” Of course, there will be times where you go out for dinner or enjoy a larger meal in the evening. However, keeping your evening meal on the lighter side for five days out of the week will ensure the pounds on the scale drop. Enjoy a dinner of protein and vegetables drizzled with some healthy fat. 4. One cheat does not blow the entire deal. Many feel if they cheat on their diet, they've blown the entire thing and may as well throw in the towel and binge. This is the opposite of what you should do! If you do have a cheat meal or drink, simply compensate by doing an extra workout, eating light the next day, dropping your grain or increasing your water intake. 5. Food and emotions go hand in hand. How you eat is a reflection of how you feel. If you're using food to numb an emotion, soothe or self-sabotage, it's time to make peace with it. Keeping a food journal to track your food intake and emotions will help you to discover the “why” behind what you're eating. Until you get your behavior under control, plan out all your meals. Similar to the way you would lay your clothes out the day before, plan the food you'll be eating and stick to it! 6. Nutrient-dense, lighter-calorie food goes a long way. When you're hungry or on the verge of a food binge, opt for calorie-light, nutrient-dense foods, such as vegetables or pureed vegetable soups. Red pepper slices, baby carrots, cucumber slices and cherry tomatoes can help fill you up. 7. Follow the five-year rule. Before you join a weight-loss program, ask yourself the very important question, “Can I see myself following a version of this program for five years?” If the answer is no, don’t do it! The one thing the body hates more than being overweight is gaining and losing weight routinely. Chronic yo-yo dieting is a one-way ticket to excess weight and a sluggish metabolism. When picking your weight-loss program, make sure it's one that can be followed long-term. If the diet is overly restrictive and impossible to follow for a long time, chances are you'll lose the weight, only to gain it back. If you want to join us on the Cityline Weight Loss Challenge, it's not too late! Check out our weight loss start-up package and don't forget to join the Cityline Weight Loss Challenge Facebook group! [embed]bcid:4734377901001[/embed] Courtesy Dr. Joey Shulman

I hope you’re enjoying the Cityline Weight Loss Challenge so far! Below you will find meal plan #3, filled with delicious meals, recipes and snacks. Our three winners are getting fantastic results on the plan and are feeling great. Here are their weight loss results in just 6 weeks!

• Jackie: down 11.5 pounds
• Safia: down 12.5 pounds
• Jen: down 16.5 pounds

It’s not too late to join in. If you’re just joining us, click here for your start-up package and join the Cityline Weight Loss Challenge Facebook group.

MONDAY

BREAKFAST Loaded veggie egg-white omelette Serves 1

• 1/2 cup egg whites
• 1/2 cup of cut up broccoli, peppers, onions, zucchini (or vegetables of your choice)
• 1 tbsp low fat shredded cheese
• 1 tsp butter or coconut oil

Method: Melt butter over medium heat and add egg whites. When eggs are cooked halfway, add vegetables and cheese and cook until eggs are no longer transparent. MORNING SNACK (optional)

• 1 green apple

LUNCH Grilled chicken sandwich with tomato soup Serves 1

• 2 slices of sprouted grain bread
• 4 slices of grilled chicken
• 1/4 cup sprouts
• Tomato slices and lettuce
• 1 tsp mustard
• 1 cup low-sodium tomato soup

Method: Add chicken, sprouts, tomato, lettuce and mustard on top of sprouted bread. Warm up a bowl of tomato soup and enjoy. AFTERNOON SNACK (recommended)

• 6 whole grain crackers with 1 tablespoon of cashew or almond butter

DINNER Asian-infused tuna steak Serves 1

• 5 oz tuna steak
• 1 teaspoon sesame seeds
• Drizzle of sesame oil

Method: Place sesame seeds into bowl and coat tuna steak with it. Heat a drizzle of sesame oil over medium heat and place tuna steaks on pan. Sear on each side for about 20 seconds. (It will not cook through). Cut into strips before serving.

TUESDAY

BREAKFAST Banana crunch yogurt parfait Serves 1

• 1/2 cup plain Greek yogurt (2%)
• 1/2 banana, sliced
• 1/4 cup bran buds
• 1 tablespoon ground flax seeds

Method: Add yogurt into bowl and top with remaining ingredients. MORNING SNACK (optional)

• 10 almonds

LUNCH Veggie lover’s wrap Serves 1

• 1 whole-wheat wrap
• 2 tbsp hummus
• 1 tbsp hemp hearts
• 1/4 cup sprouts, cucumbers, tomatoes
• 6 olives, sliced

Method: Spread hummus on wrap and sprinkle with hemp hearts. Add vegetables and olives, wrap and enjoy! AFTERNOON SNACK (recommended)

• 1 orange with 1 piece of Babybel cheese

DINNER Coconut shrimp stir-fry Serves 1

• 1/2 tbsp coconut oil
• 1/4 lb shrimp
• 1 large garlic clove, minced
• 1/4 teaspoon hot chili sauce
• 1/2 head bok choy, trimmed
• 1 cup diced red peppers, snow peas, sprouts
• 1/4 cup unsweetened coconut milk
• 1 tbsp unsweetened coconut flakes

Method: Heat coconut oil in large skillet or wok. Add shrimp, garlic and hot sauce and saute for about 5 minutes. Then add bok choy, peppers, snow peas, and sprouts and saute for another 5-7 minutes. Add coconut milk and saute for an additional 2-3 minutes. Sprinkle with coconut flakes and serve warm.

WEDNESDAY

BREAKFAST Easy overnight oats Serves 1

• 1/3 cup slow cooking oats
• 1 tbsp chia seeds
• 3/4 cup unsweetened almond or coconut milk
• 1/2 tsp vanilla extract
• 1/2 cup berries
• 2 tbsp hemp hearts
• Sprinkle of cinnamon

Method: Mix the oats, chia seeds, milk and vanilla in an airtight container. Place in refrigerator overnight. In the morning, top mixture with berries, hemp hearts and sprinkle with cinnamon. Serve cold. MORNING SNACK (optional)

• 1 tbsp sunflower seeds

LUNCH Kale salad with tuna Serves 1

• 1 can of tuna packed in water
• 1/2 tbsp low-fat mayonnaise
• 2 cups baby kale leaves
• 1 cup shredded carrots, cherry tomatoes, and diced cucumber
• 1/2 tbsp extra-virgin olive oil
• 1/2 tbsp balsamic vinegar
• Sprinkle of sea salt

Method: Drain tuna from the can and mix with mayonnaise. Add kale and vegetables into a bowl and top with prepared tuna. Drizzle with olive oil and vinegar and mix well. AFTERNOON SNACK (recommended)

• Small container of cottage cheese and 1/2 cup blueberries

DINNER

• 1 serving of Comforting shepherd’s pie (see recipe below)
• Side of green salad with 1 tablespoon of olive-oil-based dressing

THURSDAY

BREAKFAST Good morning mocha smoothie Serves 1

• 1 scoop chocolate protein powder (or unflavoured protein powder with 1 tablespoon unsweetened cocoa powder)
• 1/2 banana, frozen
• 3/4 cup unsweetened almond milk
• 1 tbsp ground flax seeds
• 1/2 cup coffee, cooled
• 3-4 ice cubes

Method:

• Add all ingredients into blend, and blend for 30 seconds or until well combined with a smooth texture.

MORNING SNACK (optional)

• 1 small container of unsweetened applesauce

LUNCH

• 1 cup Hearty chicken chili (recipe below), with 1/4 avocado, cubed, as topping

AFTERNOON SNACK (recommended)

• 1 protein bar (e.g. Simply or Kashi bar or Bounce ball)

DINNER Arugula and egg salad

• 2 hard-boiled eggs, cut in half
• 2 cups baby arugula
• 1/4 cup yellow peppers, diced
• 1/4 cup of cucumber, diced
• Small handful grape tomatoes
• 1 tbsp goat’s cheese

Dressing

• 1 tbsp extra-virgin olive oil
• 1 teaspoon Dijon mustard
• Juice of half a lemon
• Sprinkle of sea salt

Method: Peel and rinse hard-boiled eggs. Add baby arugula to bowl and top with peppers, cucumber, tomatoes, goat’s cheese and eggs. Drizzle with dressing and enjoy.

FRIDAY

BREAKFAST Blueberry cottage cheese parfait Serves 1

• 1/2 cup 1% cottage cheese
• 1/2 cup blueberries
• 1 tbsp hemp hearts

Method: Add cottage cheese to bowl and sprinkle with berries and hemp hearts. MORNING SNACK (optional)

• 1 hard-boiled egg

LUNCH Smoked salmon and avocado delight Serves 1

• 1 slice sprouted-grain bread
• 1 tbsp light cream cheese
• 4 oz smoked salmon
• 1/4 of an avocado, sliced thinly
• Cucumber and tomato slices

Method: Spread cream cheese on toast, and add smoked salmon, avocado and vegetable slices on top. Sprinkle with salt and pepper if desired. AFTERNOON SNACK (recommended)

• Celery sticks and 1 tablespoon almond butter

DINNER Chicken with mini sweet potatoes Serves 1

• 1 chicken breast
• 1 tbsp extra-virgin olive oil
• 1/2 tsp Italian seasoning
• 1 small sweet potato

Method: 1. Preheat oven to 350 F. Line pan with parchment paper and place chicken on top. Use 1/2 tablespoon olive oil to coat the chicken and sprinkle Italian seasoning overtop. 2. Wash sweet potato and cut into 1-inch cubes. Coat with 1/2 tablespoon olive oil and put in oven along with chicken for about 20 minutes. If you prefer sweet potatoes crispy, leave in a little longer. (However remove chicken once cooked through.)

SATURDAY

BREAKFAST Chocolaty chia seed pudding Serves 1

• 2 tbsp chia seeds
• 1 cup unsweetened almond milk
• 1 teaspoon vanilla extract
• 1/2 scoop vegan protein powder
• 1 tbsp unsweetened cocoa powder (if protein powder isn’t chocolate)
• 1/2 cup berries

Method: Blend all ingredients together and transfer to an airtight container. Refrigerate overnight. Before eating in the morning, sprinkle with berries and enjoy chilled. MORNING SNACK (optional)

• 1/2 cup green grapes and 6 walnuts

LUNCH Individual pizzas Serves 1

• 1 whole-wheat wrap
• 1/3 cup tomato sauce
• 1/4 cup of your favourite pizza toppings (e.g. onion, green peppers, diced tomatoes, mushrooms, etc.)
• 3 oz shredded chicken (e.g. rotisserie chicken)
• 1 tbsp shredded, low-fat mozzarella cheese

Method: Preheat oven or toaster oven to 350 F. Lay wrap on counter and spread with tomato sauce. Sprinkle with diced vegetables and add the shredded chicken. Sprinkle with cheese and cook in oven until cheese begins to bubble. AFTERNOON SNACK (recommended)

• 1/2 cup steamed edamame in shell

DINNER

• 1 cup Faux pasta with meatsauce (recipe below) on a bed of zucchini noodles

SUNDAY

BREAKFAST Good ol’ fashioned eggs-and-bacon breakfast Serves 1

• 2 eggs
• 1 teaspoon butter
• 2 slices of turkey bacon
• 1 slice of sprouted-grain bread
• 1/2 cup fruit

Method: 1. Melt butter (only use about 1/2 teaspoon) over medium heat, and cook eggs your favourite way (scrambled, over easy, poached, etc.) 2. While eggs are cooking, spray another pan with a little coconut oil and add turkey bacon. Cook until nice and crispy. 3. Toast your sprouted-grain bread and spread with remaining 1/2 teaspoon butter. 4. Plate your eggs with your cooked bacon, toast and fruit. Enjoy! MORNING SNACK (optional)

• Cucumber and pepper slices

LUNCH Burrito bowl Serves 1

• 2 cups lettuce, shredded
• 1/4 cup tomatoes, diced
• 1 tbsp onion, diced
• 1/2 cup black beans
• 1/4 avocado, diced
• 1 tbsp fresh cilantro
• 1 tbsp cheddar cheese, shredded
• 1 tbsp extra-virgin olive oil
• 1 lime
• Sprinkle of chili powder and cumin

Method: Add shredded lettuce to bowl and top with tomatoes, onions, beans, avocado, cilantro and cheese. For the dressing, mix oil, lime and spices in small bowl and drizzle on top of burrito bowl. AFTERNOON SNACK (recommended)

• 2 clementines and 1 small yogurt

DINNER Oven-roasted salmon with roasted broccoli and cauliflower Serves 1

• 5 oz salmon fillet
• 1 sprig of rosemary
• 1 cup broccoli florets
• 1 cup cauliflower florets
• 1 tbsp extra-virgin olive oil

Method: Preheat oven to 350 F. Coat salmon with small amount of olive oil and add sprig of rosemary. In separate pan, add broccoli and cauliflower and coat with remaining olive oil. Add salmon and vegetables in oven for 20 minutes (depending on thickness of fish).

RECIPES

Comforting Shepherd's Pie   Hearty Chicken Chili   FAUX PASTA AND MEAT SAUCE Serves 4 Ingredients:

• 2 lbs ground lean red meat
• 2 garlic cloves, minced
• 1 jar tomato sauce (I love Rao’s)
• Fresh basil leaves
• 3 zucchinis

Method: 1. Cook meat in skillet over medium heat until cooked through (no longer pink). Once cooked, add garlic cloves, tomato sauce, and fresh basil leaves and bring to a boil. Reduce heat and cook uncovered for 30 minutes. 2. Make zucchini noodles with spiralizer and saute in separate pan for 2-3 minutes with a little olive oil until warm and beginning to soften. 3. Add meat sauce to noodles and enjoy warm.

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

Recipes and meal plan courtesy of www.drjoey.com