dr. joey’s · 2017-05-03 · 5 fats can also help to satiate, lower blood pressure, help with...

DR. JOEY’S

30 Day Healthy StartUp Kit

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Welcome to www.drjoey.com! I am so happy to have you as part of our wellness group. Each month you will be receiving recipes, meal plans, videos and book suggestions to help you reach your best state of health.

After all my years as a practicing holistic nutritionist and after working with thousands of clients, I have seen just how smart the body is when given the right conditions to thrive. On a cellular level, your body was designed to function at a state of optimal health and wellness. Great energy, an ideal body weight and freedom from aches and pains can be yours to achieve - at any age, any stage.

There are a few factors that keep your body from running at its optimal level - I call these “health robbers.” An overdose of white sugar, refined flours, hydrogenated fats, dehydration, a decrease in anti-inflammatory foods and lack of exercise can all have detrimental effects on your health. Poor nutrition, a sedentary lifestyle and high stress lead to symptoms such as fatigue, weight gain, sluggish bowels, depression, aches and pains and acid reflux. We must pay attention to our body’s symptoms because it is the only voice the body has. If we shut off these symptoms and do not take care of the underlying problems - symptoms often turn into more serious issues such as disease or chronic ailments.

But… let’s lighten the mood - shall we? Health does not have to be complicated. In fact - feeling your best can actually be quite easy! As a busy working mom, I get it -I need to make sure what I am recommending can fit into your life. Along our journey together I will be offering ongoing simple health steps that have the potential to dramatically boost your energy and vitality, increase your metabolism and burn belly fat! You deserve to feel good. In fact….you deserve to feel great - so…let’s get started.

Wishing you best health,

Dr. Joey

WELCOME!

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After being part of thousands of health transformations, there are few basic steps that I know are very effective to help you feel your best. I have found these to be “game changers”. In other words, you will quickly feel a huge return on your health investment.

1. THE BODY NEEDS TO EAT LIVE FOOD ON A REGULAR BASISFresh, live fruits and vegetables contain vitamins, minerals and phytonutrients. Phytonutrients are plant chemicals that can be helpful in the prevention and treatment of various disease processes such as heart disease, arthritis and cancer. Eating low calorie colorful foods such as berries, green foods (kale, spinach, broccoli) and orange foods (squash, carrots) can help to reduce body weight, improve skin, mood and energy and put you into a “disease prevention” mode. Try to eat a live food at each and every meal.

2. FILL UP ON “PFF”– PROTEINS, FATS AND FIBREEating “empty calorie” refined flour and sugary foods will cause blood sugars to bounce, which promote hunger, cravings and will definitely lead to belly fat storage. To keep your body full and satiated for a 3-4 hour period, it is important to eat the proper amount of protein, fats and fiber.

Ideal protein options include fish, turkey, chicken, eggs and a high quality protein powder (my favorite is one that is from sprouted whole grain brown rice). If you can tolerate dairy products, cottage cheese and yogurt are also quality protein options. I am not a huge fan of eating red meat, as it is very inflammatory. If you do – try to restrict it to 1x per week maximum. For men, 5-7 ounces of protein is recommended per meal, women 3-5 ounces.

DR. JOEY’S 10 HEALTH STEPS TO FEELING YOUR BEST

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Fats can also help to satiate, lower blood pressure, help with weight loss and improve digestion. Ideal fat options include nuts (walnuts, almonds, avocados, seeds and healthy oils, such as olive oil, sesame oil and coconut oil). Do not avoid fats in an attempt to lose weight – it will not work. Stick to your healthy fats.High quality fiber helps to fill you up, promotes healthy bowel movements, lowers cholesterol and is beneficial for weight loss. Having 1 tablespoon of ground flaxseed per day on yogurt and switching to whole grains, such as quinoa or brown rice, are easy ways to boost your fiber.

3. SAY GOODBYE TO WHITE SUGARWhite sugar is one of the worst things that has happened to our food industry. An over consumption of white sugar can be addictive, leading to cravings, weight gain, inflammation, low energy and a myriad of other symptoms. Try to avoid all added sugars (check your labels!) and stick to naturally occurring sugars found in fruits. Coconut sugar is also a lower glycemic sugar option that can be used. Most of my baked goods recipes that you will find on my blog contain natural sugar or spices that help to lower sugar intake.

4. EAT UNTIL YOU ARE SUFFICIENTLY SUFFICED, NOT STUFFED – (AND AVOID EATING LATE AT NIGHT!)If you were to ask me what step you could take that would make the biggest impact on your health, I would say, “Eat breakfast like a king, lunch like a prince and dinner like a pauper.” The body does not want to digest foods late at night. I will be blogging more on this topic – but be sure to eat breakfast, love your lunch and afternoon snack and eat a lighter dinner most days of the week (i.e. drop grain at night). By doing so, your energy will be dramatically boosted and you will easily and quickly lose weight.

5. MOVE BABY, MOVE!There is no way around it – your body needs, wants and craves movement. A sedentary lifestyle is one that leads to ill health, a poor mood and weight gain. Whether it is walking, pilates, yoga, the gym or weights at home – get your tush moving a minimum of 3-5 times per week!

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6. HYDRATE LIKE CRAZYIn short water = energy = optimal digestion and weight loss. For ideal health, you need to drink 2 liters of water per day. This can include herbal teas as well. To take your “detox factor” up a notch, squeeze fresh lemon into your water 1-2x per day.

7. MIND YOUR STRESS LEVELSIn today’s “go-go-go” world – kids, jobs, mortgages and more – it is not uncommon for stress levels to be high. For health and wellness, occasional high stress situations that come and go are no big deal. What takes the biggest toll on health is mild to moderate chronic stress (the key word here is “chronic”). Chronic stress can eventually conk out your adrenal glands (little glands that sit on top of the kidneys that produce hormones to respond to stress and many other important functions). Along with a healthy diet, I strongly feel that a daily stress management practice is imperative. Whether it is 10 minutes of light stretching in the morning, meditation, breathing, exercise or talking to a friend – you are worth it. Taking care of you means taking care of you physically, mentally and emotionally.

8. MAINTAIN A HIGH QUALITY OF SLEEPA healthy night’s sleep has been shown to have huge impacts on mood, concentration, immune system function and even weight loss. Sleeping in a completely dark room, avoiding large amounts of food or alcohol 2-3 hours prior to bed and turning your television off at night are all simple steps that can help you get your 7-8 hours of quality sleep per night. As we age and our hormones start to change- sleep interruptions can be more common. This is all the more reason to ensure you are eating well, working out and improving the quality of your sleep. I will be blogging often on how to improve your health with proper sleep tips.

9. BE MINDFUL OF YOUR ALCOHOL INTAKEWhile you may not love what I am about to say…daily drinking over the age of 40 simply does not work. It amazes me how many women I see who gain 10-20 pounds around the

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belly region simply by having 1-2 drinks per night. By no means are these women (or men) alcoholics – rather, it has simply become a habit that they are no longer mindful of.

I am not saying you can never enjoy a glass of wine or other alcoholic options. Simply drink in moderation. Ideally, stick to 2-4 drinks per week if possible. Remember – alcohol is basically sugar. So…drinking late at night and drinking often will lead to weight gain and morning puffiness.

10. TAKE YOUR JOY VERY SERIOUSLY! One motto I have always tried to live by is, “To thine own self be true.” In other words, you have to find what makes YOU happy and go for it. By having the privilege of working with thousands over the past 10 years, I know for sure that putting effort and mindfulness into your own health and wellness takes your “joy factor” up each and every time.

So…let’s take your joy quite seriously – shall we? Write down how you want to feel, what you want to achieve, new hobbies or adventures that would make you happy – you deserve it! I also recommend investing in a journal and writing in it daily. My pattern is typically writing down goals in the morning and gratitudes at night. But…just because that is right for me, does not mean that is what will work for you. But I encourage you – write it down! The words you choose - gratitude, discipline, energy, confidence, etc. –will be your roadmap to transformation, health and greater joy.

Whether you want to implement 1 or all of the steps outlined above – I assure you, each and every one will help you achieve greater health and an overall sense of wellness. I will be keeping in touch with you from drjoey.com! And remember, if you have a story to share, a question to ask – you can reach me at [email protected]

For now, I hope you enjoy one of my favorite metabolism boosting meal plans below. Enjoy!

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DR. JOEY’S METABOLISM BOOSTING MEAL PLAN

A few basic meal plan principles I like to follow for weight loss and health include:

Eat as many non-starchy vegetables as you would like!

Eat a protein source at every meal

Enjoy 2 fruits per day

For weight loss and optimal digestion – try to avoid eating grain at night. Save grain

option for lunch or for afternoon snack.

Do not be scared of fat – eat 3-4 x fat options per day.

Avoid added sugars, deep fried foods and sugary drinks. Hydrate like crazy with water

each and every day (2 liters of water per day).

Make dinner one of your smallest meals of the day.

Slow down! It takes your brain approximately 20 minutes to register a “full” sensation.

Try to make your meal last as long as possible.

EXAMPLES OF PROTEIN SERVINGS 4 ounces of chicken or fish= 28 grams of protein

6 ounces (1 can) of tuna = 40 grams of protein

4 ounces of lean beef = 28 grams of protein – 1x week maximum!

2 large eggs = 14 grams of protein

½ cup of cottage cheese = 15 grams of protein

1 cup of yogurt = 11-12 grams of protein

1 scoop of protein powder = approximately 15 grams of protein

½ cup of tofu = 20 grams of protein

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EXAMPLES OF FAT SERVINGS 1 tbsp. of olive oil

1 tbsp. of flaxseed oil or 1 tbsp. of ground flaxseeds

1 tbsp. of salad dressing (low fat dairy or oil based)

1 tbsp. of low fat mayonnaise

¼ of an avocado

2 tbsp. of sesame seeds, sunflower seeds or pumpkin seeds

1 teaspoon of butter

1 tablespoon of natural nut butter (almond, peanut, cashew)

10 almonds or cashews

6 walnuts

6-7 olives

EXAMPLES OF FRUIT SERVINGS 1 Apple, pear, plum, peach or grapefruit

1banana

1 Orange or 3 tangerines

½ cup of blueberries, raspberries, strawberries or blackberries

½ cup of watermelon, cantaloupe or honeydew

1 pomegranate

EXAMPLES OF HEALTHY GRAIN SERVINGS 2 pieces of whole grain or sprouted grain bread

½ cup of brown rice or quinoa (cooked)

1 whole wheat wrap

½ cup of cooked whole grain or spelt pasta

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DR. JOEY’S 7-DAY METABOLIC BOOSTING MEAL PLAN

MONDAYBreakfast: Egg white omelet

3-4 egg whites

Chopped red peppers, onions and tomatoes

1 oz. of goat’s cheese (optional)

**Apple slices on the side if desired

Morning snack (optional)

Carrots, celery and hummus (2 tbsp)

Lunch: Tuna wrap

1 whole wheat wrap

1 can of light tuna, drained

½ Tbsp low fat mayonnaise

Sprouts, diced cucumber, and sliced tomatoes

Afternoon snack (recommended)

Large plum and 10 almonds

Dinner

Turkey burgers (see recipe at end of meal plan)

Baked broccoli

1 head of broccoli

1 Tbsp of extra virgin olive oil

Coat broccoli with olive oil and bake for 30 minutes at 350 F (flip half way through to prevent burning)

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TUESDAY

Breakfast: Banana strawberry smoothie

¼ banana + ¼ cup frozen strawberries

1-2 scoops of protein powder

½ Tbsp natural peanut butter or nut butter

Handful of kale

1 Tbsp chia seeds or ground flax seeds

Sprinkle of cinnamon

½ cup almond milk

Water + ice (if desired, to change consistency and texture

Blend on high and enjoy


½ cup grapes

Lunch: Easy chicken chopped salad

4 oz. white chicken breast cooked, cut into cubes

¼ avocado, diced

Diced cucumbers, red peppers, and tomatoes

½ Tbsp extra virgin olive oil

½ freshly squeezed lemon

Salt and pepper to taste


Protein bar (simply bar, quest bar, pure bar)

Dinner

Salmon patties with steamed green beans (see recipe at end of meal plan)

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WEDNESDAY

Breakfast: Steel cut oats

½ cup cooked steel cut oats

1 scoop protein powder or 2 Tbsp hemp hearts

½ cup fresh strawberries and blueberries

½ tsp coconut sugar (optional)


Apple slices

1 Tbsp natural peanut butter

Lunch: Chickpea salad (recipe serves 4)

1 can chickpeas

6 oz. jar of artichoke hearts

6 scallions, sliced

6 basil leaves, cut

Bunch of Italian Parsley

Small bunch of chives

1 pint of cherry tomatoes, halved

2 oz. Parmesan cheese, shaved


Homemade trail mix – made with 6 unsalted almonds, 6 unsalted cashews, 1 Tbsp sunflower seeds, 1 Tbsp pumpkin seeds, 1 Tbsp raisins or cranberries

Dinner

Chicken or turkey lettuce wraps (see recipe at end of meal plan)

Dressing:

⅓ cup extra virgin olive oil

1 Tbsp freshly squeezed lemon

1 tsp Dijon mustard

2 small garlic cloves, crushed

Sea salt and pepper to taste

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THURSDAY

Breakfast

2 poached eggs

1 slice of sprouted grain toast with ¼ avocado cut into thin slices

½ cup cubed watermelon


Baby carrots or 1 apple

Lunch

Kale Cesar salad with chicken

4-6 oz white chicken breast, sliced

2 cups of kale

¼ cup whole wheat croutons (optional)

½ oz. grated parmesan cheese

1 Tbsp Caesar dressing (low fat)


Orange + 40 unsalted pistachios

Dinner

Turkey burgers (see recipe at end of meal plan)

Cauliflower mash

1 head cauliflower

¼ onion

1-2 garlic gloves

1 tsp butter

1 Tbsp extra virgin olive oil

Sea salt and pepper to taste

Directions:

Steam cauliflower, onion and garlic for 10 minutes

Place in food processor and add butter, olive oil, salt and pepper

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FRIDAY

Mixed Berry Yogurt parfait

½ cup of plain Greek yogurt

½ cup of mixed berries

1 handful of whole grain cereal

1 teaspoon of ground flaxseeds

Morning snack (optional): Kale chips

1 bunch of kale, torn into pieces


Directions:

Evenly coat kale with olive oil and sprinkle with sea salt or salt alternative

Bake at 350 F for about 30 minutes (flip half way and check every 10 minutes)

Lunch: Turkey sandwich

2 slices of sprouted grain bread

4 oz. nitrate-free turkey slices

Lettuce, tomato slices

½ avocado, sliced

Thinly sliced apples

½ Tbsp light mayonnaise or mustard (optional)


3 tangerines with 15 almonds

Dinner

Sesame salmon and green beans (see recipe at end of meal plan)

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SATURDAY

Breakfast: Tropical smoothie

1-2 scoops of protein powder

½ cup mango

½ tsp cocoa powder

½ cup unsweetened almond milk

Handful of baby spinach leaves

1 Tbsp ground flax seeds or chia seeds


½ cup fresh raspberries

Lunch: Black bean, quinoa and avocado salad

½ cup cooked quinoa

¼ cup black beans

¼ avocado, cubed

Cherry tomatoes, halved

Diced cucumbers


Sliced tomatoes sprinkled with 1 oz. feta cheese and drizzle with extra virgin olive oil

Dinner: 1-2-3-stir fry

#1 (pick your protein) – Choose between 4 -6 oz. of chicken, salmon or tofu

#2 (pick your favourite vegetables) – Wash and chop bok choy, red and green peppers, onions, sprouts, water chestnuts and carrots

#3 (add your sauce) – 2 Tbsp low sodium teriyaki sauce or soya sauce

Directions:

Add tofu, salmon or chicken to skillet and sauté until cooked through.

Add vegetables and 2 tbsp of sauce, sauté 2-5 minutes.

Dressing:

1 Tbsp olive oil + freshly squeezed lemon + sea salt + pepper

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SUNDAY

Breakfast

3-ingredient pancake (recipe at end of meal plan)


½ cup steamed edamame

Lunch: Rice paper wraps

2 rice paper wraps

Sliced shrimp, chicken or tofu

Thinly sliced red peppers, mango, cucumbers, carrots and lettuce

Cilantro to taste

Directions:

Prepare all ingredients. Soak rice paper wrap in warm water, add ingredients, and wrap immediately. Cut into halves.


6 Mary’s Crackers and 1 light baby bell

Dinner

Spiralized zucchini pasta in an eggplant tomato sauce (see recipe at end of the meal plan)

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RECIPESSALMON PATTIES

Ingredients:


½ cup onion, diced

2 garlic cloves, crushed

½ cup celery, diced

1 zucchini grated and squeezed dry

1 ½ cups sweet potato peeled, roughly chopped and steamed til tender

⅓ cup fresh basil, chopped

⅓ cup fresh mint, chopped

⅓ cup fresh parsley, chopped

¼ cup fresh cilantro, chopped

2 eggs

1 can of salmon

½ cup whole wheat flour (optional)

2 Tbsp extra olive oil to cook (optional)

Directions:

1. Saute onion, garlic and celery in the oil for about one minute.

2. Add the zucchini, steamed sweet potato, basil, mint, parsley and cilantro and mash.

3. Mix in the eggs and salmon.

4. Roll the mixture into small balls. Flatten slightly and dust with the flour (this is

optional).

5. Cook over a medium flame until golden on both sides.

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LETTUCE WRAPS

Ingredients:

1 lbs lean ground turkey or chicken

2 garlic cloves, crushed

1 tsp fresh cilantro, chopped

1 tsp cumin

1 tsp chili flakes

1 tsp paprika

½ tsp dried oregano

1 tsp sea salt

½ onion, minced

2 Tbsp red pepper, chopped

¾ cup water

4 oz can tomato sauce

8 large Boston lettuce leaves

Directions:

1. Brown turkey in a large skillet.

2. Once cooked, add garlic, cilantro, cumin, chili flakes, paprika, oregano and salt. Then add onion, pepper, water and tomato sauce and cover. Simmer on low for about 20 minutes.

3. Wash and dry the lettuce. Add mixture and add toppings of your choice. This can include tomatoes, low fat mozzarella cheese, guacamole, salsa, etc.

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TURKEY BURGER

Ingredients:

2 lb ground turkey (you can use ground chicken as alternative)

1 small onion, diced finely

1 red pepper, diced finely

1 green pepper, diced finely

2 cloves garlic, crushed

1-2 Tbsp extra virgin olive oil

½ cup whole wheat bread crumbs

Salt and pepper to taste

Directions:

1. Pre heat oven to 350 F

2. Sautee onion in oil on medium heat for 5 minutes or until translucent

3. Add red and green peppers and garlic for 3-5 minutes until softened

4. Pour mixture in the raw ground turkey (or chicken)

5. Add salt and pepper and bread crumbs. Mix well.

6. Form into burger patties and place on cookie sheet

7. Bake at 350 for 20 minutes (turn after 10 minutes) or you can BBQ

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SESAME SALMON AND GREEN BEANS

Ingredients:

4 - 4- ounce servings of salmon

2 cups of green beans

Glaze:

3 Tbsp soy sauce

1 Tbsp water

2 Tbsp rice wine

2 Tbsp brown sugar

½ Tbsp toasted sesame oil

1 clove garlic, minced

1 inch fresh ginger, grated or minced

1 Tbsp sesame seeds

1 Tbsp cornstarch

Serves 4

Instructions:

1. In a small bowl, combine the soy sauce, water, rice wine, brown sugar, sesame oil, garlic, ginger, sesame seeds, and cornstarch. Stir until the cornstarch is dissolved.

2. Remove the bottom skin from the salmon and add all 4 pieces into a zip-lock bag. Add approximately half of the marinade to the bag and let the fish marinate for about 15 minutes. Save the second half of the marinade for later.

3. While the fish is marinating, cut the stems off the beans and break any long beans in half. Rinse the beans in a colander. Add the beans to a medium sauce pot, cover with water, add a lid, and bring to a boil over high heat. Allow the beans to boil until bright green and slightly tender (about 3 minutes), then drain in the colander and set aside.

4. Lightly mist a non-stick skillet with non-stick olive oil and heat over medium-low flame. Once hot, add the salmon pieces and cook on each side until the glaze turns deep brown and the fish is cooked through (about 3-5 minutes each side). Removed the cooked salmon to a clean plate.

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5. Add the drained green beans to the skillet that was used to cook the salmon, along with the remaining unused marinade. Sauté the green beans in the marinade until it thickens to a shiny glaze and completely coats the green beans (about 3 minutes). Serve the fish on top of the glazed green beans and enjoy!

3-INGREDIENT PANCAKE

Ingredients:

1⁄4 cup of 2% cottage cheese

½ 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!

Serves 1

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ZUCCHINI PASTA IN EGGPLANT TOMOATO SAUCE

Ingredients:

4 tbsp extra virgin olive oil

1 large eggplant, cut into ½ in (1.25 cm) pieces

¾ lb (375g) lean ground chicken

1 small yellow onion, finely diced

2 garlic cloves, minced

1 red or orange bell pepper, diced

¼ tsp Salt

¼ tsp ground pepper

1-26 oz pasta sauce

4 medium zucchinis, spiralized

parmesan, for garnish

Directions:

1. Heat 2 tbsp oil in large skillet over medium heat.

2. Add eggplant and cook until softened, about 5 minutes

3. Remove eggplant from heat and set aside, heat remaining oil in pan and add chicken, onion, and garlic. Cook until chicken is not longer pink and onion has softened, about 7 minutes.

4. Add bell pepper, salt, and pepper; cook for 2 minutes. Stir pasta sauce and eggplant, and simmer for 5 minutes.

5. Divide zucchini strands among serving plates and top with eggplant sauce, Garnish with grated parmesan if desired.

*Tip: There are a few ways you can create zucchini noodles. Although a vegetable spiralizer is the best option, you can use a serrated vegetable peeler, a regular peeler, or mandolin to create wide ribbons and then slice into thin strands.

dr. joey’s · 2017-05-03 · 5 fats can also help to satiate, lower blood pressure, help with...

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