Generated by All in One SEO v4.9.9, this is an llms.txt file, used by LLMs to index the site. # Dr. Joey Shulman Toronto Healthy Living & Nutrition ## Sitemaps - [XML Sitemap](https://drjoey.com/sitemap.xml): Contains all public & indexable URLs for this website. ## Posts - [Blog](https://drjoey.com/blog/) - [What I Eat in a Day to Hit 120g of Protein 💪](https://drjoey.com/what-i-eat-in-a-day-to-hit-120g-of-protein-💪/) - By Joey Shulman One of the biggest nutrition mistakes I see women over 50 make is not eating enough protein. Protein helps support muscle mass, metabolism, blood sugar balance, cravings, and healthy aging. Here's a realistic day of eating that gets me to approximately 120 grams of protein without counting every calorie. ☀️ Breakfast Happy Discover exactly what I eat in a day to hit 120g of protein. Simple meals and snacks that support metabolism, energy, and healthy aging after 50. - [✨ Salted Peanut Butter Protein Bliss Dates ✨](https://drjoey.com/✨-salted-peanut-butter-protein-bliss-dates-✨/) - A simple, naturally sweet snack that tastes indulgent but is surprisingly balanced. Ingredients (Makes 6 stuffed dates) 6 Medjool dates, pitted 3 tbsp natural peanut butter 2 tbsp vanilla protein powder Pinch of flaky sea salt Optional: 1 tsp mini dark chocolate chips Directions In a small bowl, mix the peanut butter and protein powder These high-protein peanut butter stuffed dates are naturally sweet, easy to make, and topped with sea salt. A healthy snack in minutes. - [How to Navigate Food Labels (Without Getting Fooled)](https://drjoey.com/how-to-navigate-food-labels-without-getting-fooled/) - If you’ve ever turned over a packaged food and felt completely overwhelmed—you’re not alone. Food labels are designed to sell, not necessarily to inform. And for women over 40 trying to balance hormones, reduce inflammation, and support metabolism, what’s on the label matters more than ever. Let’s break it down simply so you know exactly Learn how to read food labels the right way—spot hidden sugars, avoid seed oils, and choose foods that support metabolism, digestion, and hormone balance. - [Not Losing Weight After 40? Here’s What’s Really Going On](https://drjoey.com/not-losing-weight-after-40-heres-whats-really-going-on/) - If you’re over 40 and feel like you’re doing everything right—eating well, cutting back, trying to stay active—but the scale won’t budge… you’re not alone. This is one of the most common frustrations when it comes to weight loss after 40. And here’s the truth: It’s not your fault.But it is time to change the If you're doing everything right but not losing weight after 40, your hormones—not your willpower—may be the reason. Learn what actually works. - [Dr. Joey's natural gift giving guide 2025](https://drjoey.com/dr-joeys-natural-gift-giving-guide/) - As the holiday season approaches, I'm thrilled to share my Natural Gift Giving Guide with you! This carefully curated selection of holistic gifts is designed to promote health and wellness for your loved ones—and even for yourself. Whether you're looking to treat someone special or indulge in a little self-care, these gifts are perfect for spreading joy - [The 3 Keys to Gut Health Every Woman Over 40 Needs to Know](https://drjoey.com/the-3-keys-to-gut-health-every-woman-over-40-needs-to-know/) - If you’re a woman over 40, you’ve probably noticed that digestion, energy, and even mood don’t always feel like they used to. What many women don’t realize is that gut health is a silent influencer on virtually every aspect of wellness — from how energetic you feel to how well your hormones and immune system function. Why Discover the 3 things every woman over 40 should know about gut health — how it impacts metabolism, hormones, and mood, plus simple steps to support digestion and overall wellness. - [The Top 7 Things I Wish Everyone Knew About Health and Wellness](https://drjoey.com/the-top-7-things-i-wish-everyone-knew-about-health-and-wellness/) - After more than 20 years of working with women on weight loss, digestive health, inflammation, and hormonal balance, I’ve noticed the same truths surface again and again. Health is not about perfection, nor is it about quick fixes—it’s about creating the right environment for your body to thrive. My hope is that these seven lessons - [Are You Accidentally Under-Eating Protein? Here’s How to Tell](https://drjoey.com/are-you-accidentally-under-eating-protein-heres-how-to-tell/) - Protein is one of the most important nutrients for women over 40 — and it is getting a lot of press lately! Not getting enough protein can silently sabotage your metabolism, leave you feeling tired and hungry, and make it harder to maintain lean muscle and a healthy weight. But there are simple steps that you - [I know what to do...but I am just not doing it! Here's how to start.](https://drjoey.com/i-know-what-to-do-but-i-am-just-not-doing-it/) - I hear this phrase almost every single week in my clinic. And if you’ve ever said it yourself, you’re not alone. Many people feel they already know the “rules” of healthy living—eat more vegetables, drink water, get moving, sleep more—but for some reason, following through feels impossible. Here’s the truth: knowledge is important, but action - [Food, mood and brain health](https://drjoey.com/food-mood-and-brain-health/) - August 13, 2022 Have you ever noticed that the quality and quantity of food you eat impacts your mood? Do some foods leave you feeling foggy, tired, bloated, achy, or a little down? If so—it’s not all in your head! Your brain is an organ, just like your heart or liver, and it can be - [The Hormone-Happy Kitchen: 7 Foods to Keep, 3 to Toss](https://drjoey.com/the-hormone-happy-kitchen-7-foods-to-keep-3-to-toss/) - Can hormones affect your mood and aging process? You bet they can. Hormones are the most powerful chemical messengers in the body. When it comes to balancing your hormones after 40, your kitchen can be your best friend—or your worst enemy. The truth is, the foods you keep in your pantry and fridge have a - [Dr. Joey’s Crunchy Gluten-Free Granola](https://drjoey.com/dr-joeys-crunchy-gluten-free-granola/) - Looking for a simple, gluten-free granola that makes the perfect yogurt topper? This delicious, crunchy recipe is sure to become a staple in your kitchen. Bonus: scoop it into a pretty mason jar and tie it with baker’s twine for a charming summer gift—perfect for the cottage, a backyard get-together, or as a thoughtful thank-you!​ Ingredients: 2 cups - [🌞 What I Eat in a Day – Summer Edition](https://drjoey.com/🌞-what-i-eat-in-a-day-summer-edition/) - Summer is one of my favourite times to feel light, fresh, and energized — and what we eat plays such a huge role in that. I always tell my clients that food is information, especially for hormones. Here’s a little peek into what a typical summer day of eating looks like for me — gluten-free, - [Feeling Flat or Foggy? Let’s Reset Your Mid-Summer Metabolism!](https://drjoey.com/feeling-flat-or-foggy-lets-reset-your-mid-summer-metabolism/) - If you’re feeling off right now—sluggish, bloated, foggy, or just “not yourself”—you’re not alone. Mid-summer can sneak up on many of us. The warmer days bring longer evenings, more socializing, indulgences, and often, a slower routine. While that can feel great at times, it can also leave your metabolism a little… stuck. Here’s the good - [10 Powerful Lessons Women Learn As They Grow Older](https://drjoey.com/10-powerful-lessons-women-learn-as-they-grow-older/) - By Dr. Joey Shulman DC, RNCP There’s something uniquely powerful about growing older as a woman—it’s not just about aging, it’s about awakening. With each passing year comes greater clarity, confidence, and wisdom. We begin to shed the unrealistic expectations, the people-pleasing habits, and the constant striving for “perfect.” Instead, we lean into what really - [7 Daily Habits of Women Who Lose Weight and Keep It Off — Without Dieting 🍽️💪](https://drjoey.com/7-daily-habits-of-women-who-lose-weight-and-keep-it-off-without-dieting-🍽️💪/) - After two decades of working with women over 40, I can tell you this with certainty:Lasting weight loss has less to do with dieting and everything to do with daily habits.It’s not about being perfect — it’s about being consistent in the small things that truly move the needle. Here are the 7 habits I - [How to break a Weight Loss Plateau (without losing your mind!)](https://drjoey.com/how-to-break-a-weight-loss-plateau-without-losing-your-mind/) - There’s nothing more frustrating than doing everything right — eating clean, moving your body, hydrating — only to see the scale stubbornly stay in the exact same spot. First of all, if this is you, I see you. Plateaus are a normal part of the journey. They’re your body’s way of recalibrating, not punishing you. - [☕️ Is Coffee Making You Tired, Bloated, or Stressed? Here’s What to Do](https://drjoey.com/☕️-is-coffee-making-you-tired-bloated-or-stressed-heres-what-to-do/) - I love coffee. It’s warm, comforting, energizing — and for many of us, it’s part of the morning ritual we wouldn’t dare skip. But… what if your daily brew is doing more harm than good? If you find yourself feeling more tired, jittery, bloated or anxious after coffee — or notice energy crashes and sugar - [Top 5 20-Minute Dinners with 25g+ of Protein 🍴☀️](https://drjoey.com/top-5-20-minute-dinners-with-25g-of-protein-🍴☀️/) - These 5 dinners are grain-free, dairy-free, and perfect for warm weather evenings. Whether you're firing up the BBQ or tossing together a quick pan-seared meal, each recipe is ready in 20 minutes or less and leaves you feeling energized—not heavy. Bonus: I’ve added a creamy dairy-free tzatziki at the end that pairs perfectly with every - [My Top 5 Chopped Salads to Savour This Summer](https://drjoey.com/ny-top-5-chopped-salads-to-savour-this-summer/) - I love a good chopped salad—especially when it’s fresh, flavourful, and keeps me full! 🥗 Check out these super scrumptious summer recipes that are not only vibrant and satisfying but also pack over 25 grams of protein per serving 💪. Perfect for warm days, quick lunches, or easy dinners. Enjoy every bite and feel amazing - [Snacks to Promote Weight Loss - 3 Ingredients or Less!](https://drjoey.com/snacks-to-promote-weight-loss-3-ingredients-or-less/) - One of my recommendations when trying to lose weight is incorporating healthy snacks into your diet to increase satiety and boost metabolism. Choosing snacks that are well-balanced is important to ensure you are getting adequate nutrition into your diet without overdoing it on refined carbohydrates or processed sugars that are often found in packaged goods. - [Are you suffering from Zoom fatigue? Here's what you can do...](https://drjoey.com/are-you-suffering-from-zoom-fatigue-heres-what-you-can-do/) - Most of us have transitioned from commuting to the office and in-person meetings to sitting at our home office desks and partaking in virtual meetings all day long. At this point, most of us are feeling the "zoom fatigue" effects and this looks like exhaustion, low energy and lack of motivation by the end of - [I'm Tired of Being Tired! Dr. Joey's Natural Energy Boosting Solutions](https://drjoey.com/im-tired-of-being-tired-dr-joeys-natural-energy-boosting-solutions/) - Did you know that fatigue is the number one complaint in the doctor's office?! If you are someone who constantly struggles with fatigue, this article is for you! Today we will talk about natural ways to improve energy levels to get you to feeling your absolute best. There are many reasons why you may feel - [My Favourite Grain-Free Flours](https://drjoey.com/my-favourite-grain-free-flours/) - Being gluten-free myself, I have experimented with many gluten-free and grain-free flours over the years. Gluten is the general name for proteins found mainly in wheat, rye and barley and it helps foods maintain their structure and shape. Gluten is found in many other types of foods too so check your labels carefully if you - [6 Healthy High-Fat Foods To Add To Your Diet Today](https://drjoey.com/6-healthy-high-fat-foods-to-add-to-your-diet-today-2/) - A common myth when looking to lose weight and improve your health is that you need to cut out high-fat foods from your diet. In fact, there are many healthy high-fat foods that will lead to satiety and weight loss when used in the right portions. Moderation in your diet is key when looking to - [My superfoods smoothie](https://drjoey.com/my-superfoods-smoothie/) - I am a huge smoothie fan. I find smoothies are the best way to pack a ton of supefoods into one delicious meal. Keep in mind -food is not like medicine - it IS medicine! Incorporating the right ingredients into your daily diet can help with the aging process, with reducing inflammation and in improving - [Turmeric, lemon and ginger water](https://drjoey.com/turmeric-lemon-and-ginger-water/) - We all know how good lemon water is for you -but...have you heard of the powerful benefits of turmeric? This is a very powerful anti-inflammatory drink I learned from my sister (it is literally always in her fridge). A delicious anti-inflammatory drink to enjoy all year round! WHAT IS TUMERIC? Turmeric is a popular spice - [Homemade croutons (grain free, gluten free or whole grain) ](https://drjoey.com/homemade-croutons-grain-free-gluten-free-or-whole-grain/) - I love having a bit of crunch on my salad but….I do better staying grain or gluten free. I make these croutons below in the air fryer and use almond flour bread (some may call this keto bread). A very easy recipe – enjoy! Servings: 4 INGREDIENTS: 5 slices of gluten free bread, almond bread - [Do detoxes really work?](https://drjoey.com/do-detoxes-really-work/) - Do detox and cleanses really work? You bet they do! Read on to learn how to optimize liver and gut health naturally. - [4 Powerful Ways to Heal your Gut (and your Health!)](https://drjoey.com/4-powerful-ways-to-heal-your-gut-and-your-health/) - If you have read any of my books or articles, you know I am always focused on your hormones and gut health. In fact, research is very clear that your gut health is linked to your mood, immune system, skin health and even weight loss! So – what can you do to ensure your gut is in tip - [🍌 Gluten-Free Banana Bread](https://drjoey.com/gluten-free-banana-bread/) - 🍌 Gluten-Free Banana Bread Prep time: 10 minBake time: 45–50 minServings: 8–10 slices Ingredients: 3 ripe bananas (mashed) 2 eggs (room temperature) 1/4 cup coconut oil or olive oil (melted) 1/4 cup pure maple syrup or honey 1 tsp vanilla extract 1 ½ cups almond flour 1/2 cup oat flour (certified gluten-free) 1 tsp baking - [5 High protein breakfasts to boost metabolism](https://drjoey.com/5-high-protein-breakfasts-to-boost-metabolism/) - Why Starting Your Day with Protein Matters (And 5 Quick Recipes to Try) When it comes to balancing hormones, boosting energy, and staying full through the morning, breakfast is your golden opportunity. But not just any breakfast — one with at least 25 grams of protein. Why it’s important: ➡️ Supports hormone health: Protein-rich breakfasts - [Balancing Blood Sugar for Hormone Health: The Missing Link for Women Over 30](https://drjoey.com/balancing-blood-sugar-for-hormone-health-the-missing-link-for-women-over-30/) - As women, we’re often told to focus on calories, carbs, or cutting sugar when it comes to nutrition—but what’s rarely talked about is the real secret to hormone harmony: blood sugar balance. Especially after 30, when hormone levels start to shift and stress is more common, your blood sugar plays a major role in how - [Top 5 easy high-protein meals for a healthier you!](https://drjoey.com/top-5-easy-high-protein-meals-for-a-healthier-you/) - Protein is one of the most important nutrients our bodies need. It supports muscle growth, tissue repair, hormone production, and immune function. Whether you're working on building muscle, losing weight, or simply trying to maintain a balanced diet, including enough protein in your meals is essential (especially as we age!). High-protein meals help keep you - [Natural stress busting methods that actually work!](https://drjoey.com/natural-stress-busting-methods-that-actually-work-2/) - As the holiday season approaches, stress and anxiety levels tend to be at an all time high. To help reduce stress levels, the key is to help your body switch from a sympathetic (fight, flight and freeze response) to a parasympathetic response (rest, digest and repair). The good news is that the nervous system is - [Your perfect hormonally balanced day!](https://drjoey.com/your-perfect-hormonally-balanced-day/) - Hormones are the most powerful chemical messengers in our body. As we age and our hormones change and fluctuate, our diet and lifestyle become key factors in continuing to feel our best. As a holistic nutritionist who works with women over the age of 40, I’m constantly asked about the best ways to keep hormones - [Why are my hormones so messed up? (and what to do!)](https://drjoey.com/why-are-my-hormones-so-messed-up-and-what-to-do/) - Why Are My Hormones So Messed Up? (And What You Can Do About It!) If you’ve been feeling out of whack—tired but wired, bloated, irritable, struggling with weight, or just not yourself—your hormones might be crying out for help! The good news? You have more control over balancing them than you think. With the right - [For the love of dates! Simple ways to naturally curb your sweet tooth](https://drjoey.com/for-the-love-of-dates-simple-ways-to-naturally-curb-your-sweet-tooth/) - Move over raisins -there is a new healthy fruit in town! Dates come from date palm trees, which grow in tropical climates. While dates can be eaten fresh off the tree, they’re easier to find in their dehydrated (dried) form. So....what are a few of the benefits dates can offer? They include; Dates are filled - [My top two favourite salad dressings](https://drjoey.com/my-top-two-favourite-salad-dressings/) - Making my own salad dressing is more than just a cooking choice—it's a way to avoid the processed bottles found in grocery stores. Those store-bought dressings are often packed with chemicals and hidden sugars that don't belong in a healthy meal. When I mix my own dressing with fresh olive oil, lemon juice, and herbs, - [7 ways to end sugar cravings once and for all!](https://drjoey.com/7-ways-to-end-sugar-cravings-once-and-for-all/) - Are sugar cravings getting in the way of your health goals? Sugar can be one of the most addictive and inflammatory ingredients around! So, can you break your sugar habit? You betcha! Here’s how; ✅ Stop cold turkey! There is no sense in weaning down — that will make it more difficult. I highly recommend - [The one health article to read prior to 2025!](https://drjoey.com/the-one-health-article-you-have-to-read-prior-to-2025/) - When I am working with a client, we start by focusing on what is in their control vs. out of their control. This is where nutrition and lifestyle hacks become so important. The quality and quantity of food you eat is in your control and can affect you physically, emotional, and spiritually. As nutritional pioneer Adele Davis once - [7 Holiday Hacks to Balance Hormones and Avoid Weight Gain!](https://drjoey.com/7-holiday-hacks-to-balance-hormones-and-avoid-weight-gain/) - The holiday season is often filled with indulgent meals and festive treats, which can take a toll on our weight and hormonal balance. However, with a few simple strategies, you can enjoy the festivities all the while avoiding weight gain and keeping hormones in check. Here are 7 effective holiday hacks to help you thrive - [Dr. Joey's 7 tips to enjoying the holidays without gaining weight!](https://drjoey.com/dr-joeys-7-tips-to-enjoying-the-holidays-without-gaining-weight-2/) - It's that time of year again! With the holiday parties beginning, our well intentioned health and nutrition goals can often fall by the wayside. While it is common to gain a few pounds over the holiday season or on vacation, there are definite steps you can take to stay on track. The goal is to - [3 Little Hormones I want you to know about](https://drjoey.com/3-little-hormones-i-want-you-to-know-about/) - Hormones are the most powerful chemical messengers in your body and are critical for disease prevention, weight loss and to reduce belly fat storage. At my clinics -teaching clients how to achieve hormonal balance (at any age!) is a major key to their lifelong weight loss success. Once you understand the impact blood sugar balance and gut health has on - [High protein overnight oats](https://drjoey.com/high-protein-overnight-oats-2/) - We all know how important it is to have enough protein per day. However, often times it is tricky to get enough at each and every meal. Protein is so important for muscle repair, strength, blood sugar balance and weight loss! Check out this simple recipe that contains over 40 grams of protein per serving - [Two salad dressings I have on repeat!](https://drjoey.com/two-salad-dressings-i-have-on-repeat/) - Most processed salad dressing are filled with seed oils such as vegetable oil, canola oil, corn oil or safflower oil that are highly processed, and inflammatory. This is why I love making my own salad dressings at home. Here are two of my absolute favourites I have on repeat. Enjoy! xo ? Apple cider vinegar - [Top 10 reasons you need to focus on protein!](https://drjoey.com/top-10-reasons-you-need-to-focus-on-protein/) - There is a lot of talk about protein lately. I consider protein as the “great stabilizer” that helps to regulate blood sugar, balance hormones and help with muscle repair. As we get older, our need for protein definitely increases (as estrogen declines!). In fact, guidelines recommend that women over 50 eat 0.45–0.55 grams of protein - [Dr. Joey's Natural Holiday Gift Giving Guide!](https://drjoey.com/dr-joeys-natural-holiday-gift-giving-guide-2/) - Are you ready? It’s here! Below you will find all the very best holistic gifts to give to those you love (or to treat yourself!). Check out some great savings when it comes to beauty, health, detox, and accessories. Wishing you all the very best in health and happiness this holiday season. Dr. Joey xo A - [How to love your liver](https://drjoey.com/how-to-love-your-liver/) - When you think about your digestive system- you do not always think about your liver – but you should! Everything you eat or drink, including medicine – passes through your liver. This critical organ is the size of a small football and sits under your lower ribcage on the right-hand side. Your liver represents the - [Do I believe in detox?](https://drjoey.com/do-i-believe-in-detox/) - I am often asked if I believe in the benefits of detoxing. My answer is I absolutely do! With the amount of toxins we are exposed to daily and rates of chronic illness sky rocketing, helping the body lighten its toxic load is more important than ever before. When starting a detox or a cleanse - [Do I need to go gluten free?](https://drjoey.com/do-i-need-to-go-gluten-free/) - In my clinics, I have helped hundreds of clients follow a proper elimination diet. When I am asked if someone needs to go off of gluten, I look at all angles. Their inflammation, their hormone status, metabolic health, gut integrity and more. With that said, of all the food irritants in the diet, I believe gluten - [Baked sweet potato French fries with tahini dressing](https://drjoey.com/baked-sweet-potato-french-fries-with-tahini-dressing/) - I love sweet potatoes! Filled to the brim with vitamin A and C and a good source of fibre -both soluble and insoluble which is ideal for gut health, blood sugar balance and weight loss. Sweet potato French fries are actually quite easy to make. Just peel the sweet potatoes, cut them into wedges or - [Dr. Joey's 50 tips for optimal aging!](https://drjoey.com/50-tips-for-optimal-aging-in-your-50s-and-beyond/) - This coming Monday is my birthday - I will be 53. As I get older, self care has begun to take top priority for me. A little more effort, more mindfulness and a few bio hacking techniques that really do help me feel my best. Simply put, there are a few "go-to" health principles that - [5 Way to boost metabolism after the age 40 (without dieting!)](https://drjoey.com/5-way-to-boost-metabolism-after-the-age-40-without-dieting/) - At my clinics, half of my practice is over the age 40. Peri or post- menopausal – we have helped thousands of women feel their best and lose weight as they age. What is the magic behind this success? Well…the first step is to finally put an end to overly restrictive, low calorie approaches that often - [My Top 5 Superfoods for Health](https://drjoey.com/my-top-5-superfoods-for-health-2/) - Food is not like medicine…food IS medicine. When it comes to nutrition and wellness, there are foods that contains such high nutrient density they are called superfoods. These foods offer incredibly powerful healing and anti-inflammatory benefits. While there are several superfoods that exist, the 5 listed below are the ones that I encourage you to include - [Bagel spiced crunchy tofu](https://drjoey.com/bagel-spiced-crunchy-tofu/) - I made you look didn't I? How could I possibly combine the taste of a bagel with tofu and make it work? Well I must say....it works and it is delicious! Enjoy this easy recipe made in the air fryer that takes only 15 minutes. If you do not have an air fryer -no worries - [Grain free zucchini crust pizza](https://drjoey.com/grain-free-gluten-free-zucchini-crust-pizza/) - My absolute favourite food is pizza. But…being a gluten free, dairy free gal – I need to be creative and always find ways to enjoy my favourite dishes. While I do eat gluten free pizza crusts from time to time -I also enjoy making my own. To feel my best, I avoid grains at most of - [Grain free blueberry muffins](https://drjoey.com/grain-free-blueberry-muffins/) - I love having healthy grain free muffins as part of a grab and go breakfast or an afternoon snack at the office. These muffins are naturally sweet, grain free and rich in fibre. INGREDIENTS 2 cups blanched almond flour2 eggs1/4 cup maple syrup or monk fruit sugar 1/2 teaspoon baking soda 1 1/2 tablespoons apple cider vinegar1/2 teaspoon sea salt 1 tablespoon pur - [How to get enough protein on a plant based diet](https://drjoey.com/how-to-get-enough-protein-on-a-plant-based-diet/) - I am often asked by my clients and readers if going plant based puts them at risk for being protein deficient. Absolutely not! You can definitely get enough protein if you are plant based -but it is important to be aware of the basics. Proteins are made up of building blocks called amino acids. Your body - [Kale Caesar Salad with Crispy Chickpeas](https://drjoey.com/kale-caesar-salad-with-crispy-chickpeas/) - If you have followed me over the years – you know I am always beating the “eat your greens” drum. Why? Because greens are so rich of fibre and phytonutrients and eating them on a regular basis has been shown to prevent and even help to reverse various disease processes. One of the staple green - [The benefits of collagen](https://drjoey.com/the-benefits-of-collagen/) - Supplementing with collagen has become extremely popular in the past few years. But is all this excitement worth the hype? Research is pointing in the direction of yes! Collagen is one of the major building blocks in skin, bones, tendons, ligaments, muscles, and blood vessels. In other words, collagen acts like the “glue” that holds - [Flourless chocolate cake](https://drjoey.com/flourless-chocolate-cake-2/) - If you have read my blogs or watched me on Instagram – you may know my daughter Faith is celiac and I am gluten free. Does that mean we have no fun with food? Heck no! What it means is that we have become pretty darn great at gluten and dairy free cooking.In truth -Randy - [My favourite tahini salad dressing](https://drjoey.com/my-favourite-tahini-salad-dressing-2/) - When building a Buddha bowl at home, I love topping it off with tahini salad dressing. This easy and delicious dressing will last in your fridge for up to 3 days. If not used immediately, it may thicken and will need to be re-blended with an extra little bit of water. INGREDIENTS ¼ cup tahini paste 2 tablespoons lemon - [7 Steps to a healthy microbiome](https://drjoey.com/7-steps-to-a-healthy-microbiome/) - When I wrote my second book The Natural Makeover Diet years ago, I included a section in the book that detailed how “you are only as healthy as your pipes”. In other words, you are only as healthy as you are absorbing, digesting and excreting. Symptoms such as bloating, reflux, stomach aches and constipation are - [4 Simple Routines to Improve your Health](https://drjoey.com/4-simple-routines-to-improve-your-health/) - Are you looking to feel your very best? Try these simple daily routines to improve both your physical and mental health! - [Cilantro Lime Salad Dressing](https://drjoey.com/cilantro-lime-salad-dressing/) - Of all my favorite herbs - cilantro is one of my favorites. Cilantro has long been used for medicinal purposes and has been shown to have some impressive health benefits that may include: Balancing blood sugarsRidding the body of toxic metalsReducing anxietyReducing stomach upsetMay help to reduce neurological inflammationPrevention of urinary tract infectionsSupporting healthy menstrual - [How to naturally reduce inflammation in the body](https://drjoey.com/how-to-reduce-inflammation-naturally-with-food-and-supplments/) - INFLAMMATION AND HEALTH Inflammation tends to be a big buzz word lately. In short - the more we can keep the body in an anti-inflammatory state, the better. The issue is not when the body experiences a short burst of inflammation. In fact, that is a protective mechanism in our body that is necessary. The - [The classic - chocolate banana smoothie](https://drjoey.com/the-classic-chocolate-banana-smoothie/) - I am a huge smoothie lover. I find it is the quickest and easiest way to have a superfoods start to the day. Enjoy this classic chocolate banana smoothie rich in fibre and protein. 1 cup of non dairy milk (oat or almond milk) 1 frozen banana 1 scoop of chocolate protein powder 2 tbsp - [The classic - chocolate banana smoothie](https://drjoey.com/the-classic-chocolate-banana-smoothie/) - I am a huge smoothie lover. I find it is the quickest and easiest way to have a superfoods start to the day. Enjoy this classic chocolate banana smoothie rich in fibre and protein. 1 cup of non dairy milk (oat or almond milk) 1 frozen banana 1 scoop of chocolate protein powder 2 tbsp - [Natural Ways to Support Your Immune System](https://drjoey.com/natural-ways-to-support-your-immune-system/) - As cold and flu season is around the corner, it's important to discuss the ways to naturally support your immune system at this time of year. Prevention is key when it comes to health and wellbeing and preventing the onset of respiratory illnesses is something to work towards. Check out these natural ways to support - [Benefits of Lemon in Your Diet](https://drjoey.com/benefits-of-lemon-in-your-diet/) - My favourite way to start my morning is with a warm mug of water with a fresh lemon squeezed into it. It's warming, relaxing and tastes great. You may have been served water with lemon at restaurants before or used lemon zest in some baking recipes and you may not have thought anything of it, - [Energy Boosting Snacks to Avoid the Midday Slump](https://drjoey.com/energy-boosting-snacks-to-avoid-the-midday-slump/) - We've all experienced the midday slump around 3:00pm to 4:00pm where energy levels drop and you feel lethargic, hungry and ready to finish work for the day. One way to help with this daily energy drop is through blood sugar control - when your blood sugar is out of balance, your energy levels shift accordingly. - [The Best Non-Dairy Substitutes for Milk](https://drjoey.com/the-best-non-dairy-substitutes-for-milk/) - Whether you're vegan, lactose-intolerant or just looking to reduce your dairy consumption, there are many milk alternatives on the market these days. Milk alternatives can offer good nutrition profiles and your local grocery store should carry a variety of non-dairy substitutes for milk. Here are the facts on the most common non-dairy substitutes for milk - [Natural Ways to Support Digestion](https://drjoey.com/natural-ways-to-support-digestion/) - Most of us have struggled with digestive upset at some point in our lives and it can be very frustrating! Adequate digestion of the food we eat is essential to every other process in our bodies and there are many reasons why your digestion may not be optimal. Here are some natural ways to support - [4 Easy Summer Salad Recipes](https://drjoey.com/4-easy-summer-salad-recipes-2/) - This summer is all about fresh, hearty salads with seasonal ingredients. If you feel that your diet is lacking in the vegetable department, salads are an easy way to solve that problem. Check out some of my favourite summer salad recipes below and add these to your repertoire for delicious lunches and dinners. Mixed Bean - [All-Natural Popsicles To Beat The Heat](https://drjoey.com/all-natural-popsicles-to-beat-the-heat/) - Here are some easy, refreshing all-natural popsicle recipes to make this summer to beat the heat! These popsicles are healthier than store-bought ones where you will see a lot of unnatural additives. Using natural sweeteners is important when making treats at home and these popsicles will satisfy any sweet craving. Get yourself a popsicle mold - [Everything You Need to Know About Apple Cider Vinegar](https://drjoey.com/everything-you-need-to-know-about-apple-cider-vinegar/) - Apple cider vinegar (ACV) has been popping up at health food stores over the past few years and there has been a lot of talk about its health benefits. It is a popular kitchen staple, but it has many uses beyond salad dressings. For example, many people take a shot of ACV before meals to - [Quick Lunch Ideas for Busy Weekdays](https://drjoey.com/quick-lunch-ideas-for-busy-weekdays-2/) - We all know how busy weekdays can get and having quick, nutritious lunch ideas on hand is key. Check out these nutrient-packed quick lunch recipes to make in between meetings or you can even prepare them the night before. The whole family should love these recipes! Tuna & Avocado Sandwich Recipe makes 1 serving. Ingredients: - [Foods That Help Fight Bloating](https://drjoey.com/foods-that-help-fight-bloating/) - Feeling bloated is a common problem for many people and can be caused by issues such as irregular bowel movements or excessive gas. The foods that you eat and the beverage you drink have the potential to affect gas and bloating. Here are my favourite foods to help fight bloating and get you feeling your - [Delicious Game Changing Tofu Recipes To Make This Week](https://drjoey.com/delicious-game-changing-tofu-recipes-to-make-this-week/) - If you've never tried tofu before, these recipes are for you! Tofu is a great source of vegetarian protein that can be part of a well-rounded diet. Half a cup of tofu contains 10 grams of protein. It is important to shop for organic tofu that has not been genetically modified. Tofu easily absorbs the - [Healthy Barbecue Favourites to Kickstart Grilling Season](https://drjoey.com/healthy-barbecue-favourites-to-kickstart-the-season/) - By this time, you may have already taken the cover off your barbecue and fired up the grill. Barbecuing is one of my favourite ways to cook and there are so many healthy recipes you can put together for a family dinner. Check out these healthy barbecue recipes to kickstart grilling season this year! Healthy - [Food Hacks That Actually Work!](https://drjoey.com/food-hacks-that-actually-work/) - Here are some of my favourite food hacks that actually work! Whether you're trying to keep your herbs fresh or stop an avocado from over ripening, check out these suggestions below that are tested and true! Keep your avocados ripe One way to keep your avocado half from browning is to keep the pit inside - [Is Stress Affecting Your Digestion? Here's What To Do...](https://drjoey.com/is-stress-affecting-your-digestion-heres-what-to-do/) - Have you ever had butterflies in your stomach before making a big decision? When you're stressed do you feel like a bottomless pit when it comes to snack foods? This is because the gut and the brain are connected and constantly in communication with one another so what you eat affects how you feel and - [Nutritional Yeast - What's the hype and how do I use it?](https://drjoey.com/nutritional-yeast-whats-the-hype-and-how-do-i-use-it/) - You've probably heard of nutritional yeast before and wondered how to use it. Nutritional yeast is a popular food product that is used in many vegan dishes. It gets its popularity from its antioxidant, vitamin, mineral and protein content and there are studies that have shown its wide range of health benefits. Keep reading for - [How to Make Banana Ice Cream ("Nice Cream")](https://drjoey.com/how-to-make-banana-ice-cream-nice-cream/) - Banana ice cream was all the rage last summer as it's a healthy dairy-free alternative to regular ice cream. It is quick and easy to prepare and has only 1 main ingredient - frozen bananas! This healthy snack will last you all summer long. There are so many ways to flavour your banana ice cream - [5 Easy Ways to Spruce Up Your Avocado Toast](https://drjoey.com/5-easy-ways-to-spruce-up-your-avocado-toast/) - A few years ago, a breakfast of avocado toast was a treat. Nowadays, it's become a mainstream staple for many people. I love this breakfast and there are many ways you can spruce it up to add some protein and flavour. See my favourite recipes below for nutrient-packed avocado toast ideas and check out my - [Top 5 Breakfast Recipes for Weight Loss](https://drjoey.com/top-5-breakfast-recipes-for-weight-loss/) - A balanced breakfast is a great starting point to kickstart weight loss. It is important to include adequate protein at breakfast to help balance your blood sugar, boost your metabolism and ensure you are getting enough protein in your diet. Here are our top 5 breakfast recipes for adequate nutrition and weight loss to start - [Healthy Easter Cookies the Whole Family Will Love](https://drjoey.com/healthy-easter-cookies-the-whole-family-will-love/) - Check out these healthy, gluten-free Easter cookies that are fun for the whole family. Using whole food ingredients, these cookies are healthier and lower in refined sugar than what you typically find in the stores around this time of year! Frosted Lemon Easter Cookies Recipe makes 15 cookies. Ingredients: 1 cup + 1 tbsp Bob's - [7 Ways to Reduce Waste and Be Eco-Friendlier](https://drjoey.com/7-ways-to-reduce-waste-and-be-eco-friendlier/) - Water bottles, dryer sheets and plastic grocery bags are convenient, but they are rapidly filling our landfills and causing harm to the environment. Every year, each Canadian produces over 500 kg of waste. Here are some easy suggestions to reduce waste and make your home more eco-friendly. 1. Practice FIFO (first in, first out) You - [3 Hearty Winter Stews for Weight Loss](https://drjoey.com/3-hearty-winter-stews-for-weight-loss/) - It's absolutely freezing outside and nothing feels better than a warm bowl of stew at this time of the year. One of the keys to successful weight loss is including a source of protein at every meal. These stews are packed with protein and make for easy meal prep at the beginning of the week. - [How To Fix Your Sleep](https://drjoey.com/how-to-fix-your-sleep/) - Most of us can relate to feeling sleep deprived, groggy and endlessly tired as we maneuver through the workday. We resort to caffeine, mid-day naps and sugary carbohydrates to get us through our daily tasks until it’s time to get back into bed for the night. Did you know that fewer than 6 hours of - [The Importance of a Morning Routine (& what mine is)](https://drjoey.com/the-importance-of-a-morning-routine/) - Are you a morning person? No? Neither was I! Does your current morning look like this?...Wake up…hit the snooze button…10 minutes later jump out of bed and get ready for work in all of 5 minutes…grab a granola bar to eat in the car and pull up to the Starbucks drive-through for some liquid energy? - [My Favourite Non-Toxic Cleaning Products | Holistic Nutritionist Approved](https://drjoey.com/my-favourite-non-toxic-cleaning-products-holistic-nutritionist/) - Our homes are where we rest our heads, spend most of our time (especially now) and care for our families. Have you ever thought about the chemicals and contaminants you are exposed to inside your own home? Keep reading to learn about how you can reduce your chemical load by simply switching up your cleaning - [My Top 5 Game Changing Health Tips | Holistic Nutritionist Approved](https://drjoey.com/my-top-5-game-changing-health-tips-holistic-nutritionist-approved/) - Here are my top 5 holistic nutritionist approved game changing health tips to kickstart your health journey today. Incorporate the practices below into your daily routine to start looking and feeling your absolute best! If any of the areas of health below are missing from your daily routine, it is likely that you have some - [Emotional Eating? Here's How to Change Your Habits...](https://drjoey.com/emotional-eating-weight-loss/) - Emotional eating is something I see a lot in my practice. Eating during times of happiness, boredom, sadness and stress is common, but there is a fine line between emotionally eating sometimes versus making this a regular habit for yourself. If you find that emotional eating is holding you back from losing weight or maintaining - [Dr. Joey's Grocery Shopping List](https://drjoey.com/dr-joeys-grocery-shopping-list-weight-loss/) - One of the questions I get asked all the time is “what do YOU buy at the grocery store”. I’m happy to share a complete list of my favourite grocery store items, but keep in mind that everyone’s needs are different when it comes to food and nutrition. The foods listed below are part of - [Dr. Joey's 7 Game Changing Health Habits for Weight Loss](https://drjoey.com/top-game-changing-health-habits-for-weight-loss/) - With January in full swing and New Year’s resolutions on the horizon, I wanted to share my top 7 game changing health habits to kick start 2021. We often think about making BIG changes to improve our health, but in reality, there are a lot of smaller changes we can make that are just as - [My Top 3 Favourite Healthy Smoothies](https://drjoey.com/top-3-favourite-healthy-smoothies/) - I love smoothies for an easy grab-and-go breakfast or a protein-packed snack. It’s so convenient to keep frozen fruit and chopped up veggies in the freezer to pop out and into the blender to create a healthy, nutrient dense meal in just a few minutes. Here are my top 3 favourite healthy smoothies that I - [Healthy Hot Chocolate Recipe - 7 different ways!](https://drjoey.com/healthy-hot-chocolate-recipe-7-different-ways/) - With the weather getting colder and snow accumulating on the ground, a warm hug-in-a-mug is about all we need to get through these next few months! This healthy hot chocolate recipe is both dairy-free and low in sugar making it a much healthier option than the traditional store-bought powdered mixes. If you’ve ever looked at - [Everything you need to know to make healthy pizza at home - gluten & dairy-free](https://drjoey.com/everything-you-need-to-know-to-make-healthy-pizza-at-home-gluten-free-dairy-free/) - I couldn’t wait any longer to share this pizza-themed blog post with you because I LOVE PIZZA more than anyone! I’m almost tempted to say that pizza is a staple food in my house because we love getting our hands messy making our own gluten-free, dairy-free version of a traditional pizza. The best part is - [My Favourite Healthy Cookies for the Holidays](https://drjoey.com/my-favourite-healthy-cookies-for-the-holidays/) - This time of year calls for the smell of freshly baked cookies in the house so why not kick off this year's holiday season with some healthy recipes that the whole family will love! I've shared my favourite holiday cookie recipes that are both healthy and easy to make with gluten-free and dairy-free options. Caramel - [A Healthy Holiday Charcuterie Board - Gluten & Dairy Free](https://drjoey.com/healthy-holiday-charcuterie-board/) - Just in time for the holidays - a healthy version of a charcuterie board that the whole family will love! I've included gluten free (GF) and dairy free (DF) options here so all your guests can gather around your snacking board. Here are my suggestions for items to include on your healthy charcuterie board this - [Anti-Inflammatory Instant Pot Bone Broth](https://drjoey.com/antiinflammatorybonebroth/) - I’m sure by this point you’ve heard of bone broth and the buzz surrounding the benefits this nourishing golden liquid has for your body. If you’ve checked out the mason jars filled with bone broth in your local health food stores, you’ve also seen the high price point and likely turned your head the other - [TACKLING SUGAR CRAVINGS](https://drjoey.com/tackling-sugar-cravings/) - Lets face it - sugar cravings are complicated! Whether we are at the grocery store, at a party, or at an event, sugar is usually there. Sometimes it’s right in plain sight and other times it’s hidden and harder to identify. If you are ready to finally kick your sugar cravings, here are some tips - [REDUCING INFLAMMATION NATURALLY](https://drjoey.com/inflammation/) - Inflammation is a natural process that works as our first line of defense to protect our bodies against foreign invaders such as bacteria and viruses. Although short periods of inflammation are generally a good thing, long-term exposure can be dangerous to our health and can put us at an increased risk for various diseases such - [GETTING BACK ON TRACK IN THE NEW YEAR](https://drjoey.com/new-year/) - Hello 2020 and happy new year everyone! I hope you all had a nice and relaxing holiday. A new decade is the perfect time to embrace all the wonderful opportunities ahead of you. Rather than putting pressure on yourself with a long and overwhelming list of new years resolutions, focus on all the positive things - [SWAPS FOR HEALTHY HOLIDAY BAKING + DELICIOUS HOLIDAY RECIPES](https://drjoey.com/holiday-2/) - The holiday kickoff is officially around the corner, which means an unavoidable amount of baked goods every which way we turn. Whether it is at the office or at a holiday party, it is the time of year that we are constantly surrounded by chocolate and sweets. Store bought, baked goods are generally loaded with - [A DAY IN THE LIFE OF A HOLISTIC NUTRITIONIST](https://drjoey.com/nutritionists/) - At Shulman Weight Loss, we have a team of 15 amazing holistic nutritionists. One of the most common questions we hear from our clients is “What do you eat on a daily basis”? Of course, we are not perfect and do not eat clean 100% of the time. Instead, we try to follow a healthy - [TIPS TO ENJOYING A HEALTHY THANKSGIVING](https://drjoey.com/thanksgiving-weekend/) - As Thanksgiving approaches, many of us begin to wonder how to stay on track over the holidays. Balance is key when it comes to a successful healthy lifestyle. If you remember the 80:20 rule, this is the perfect place to apply it. Although it is so important to eat well and be mindful of your - [NATURAL WAYS TO BOOST YOUR IMMUNE SYSTEM DURING COLD AND FLU SEASON](https://drjoey.com/natural-ways-to-boost-your-immune-system-during-cold-and-flu-season/) - October is here! The kids are adjusted into their school routine and the weather is getting cooler. Fall has officially arrived, which also means – cold and flu season! With so many germs going around at school and work, your immune system is going to need some extra TLC. Eating a clean, healthy diet is - [GREEN GODESS SMOOTHIE](https://drjoey.com/green-goddess-smoothie/) - Looking for a refreshing way to start your day filled with anti-oxidants and anti-aging properties? Try my green goddess smoothie recipe listed below. 1 medium frozen banana (peeled) 1/2 cup mixed frozen berries 1 Tbsp flaxseed meal 1 Tbsp of collagen powder 1 heaping Tbsp natural peanut butter 8 ounces of unsweetened vanilla almond milk 2 cups - [DR. JOEYS IMMUNE BOOSTING TIPS](https://drjoey.com/dr-joeys-immune-boosting-tips/) - Winter is just around the corner and it is time to give your immune system a little extra TLC. In order to keep your immune system in tip top shape and to stay healthy and strong this holiday season, I recommend; A daily dose of vitamin C. Try to get a minimum of 2 grams - [REFRESHING HOMEMADE POPSICLES](https://drjoey.com/refreshing/) - Beat the heat with these refreshing, homemade popsicles that will keep your hydrated all summer long! Keep them in the freezer for you and the kids to grab throughout the day as a healthy treat. Frozen yogurt berry popsicles INGREDIENTS 1 cup vanilla Greek yogurt (or coconut milk or almond milk yogurt for dairy free - [TASTY SUMMER DIPS](https://drjoey.com/tasty-summer-dips/) - Keep summer snacks fun with some light and delicious dips that you and the family will love! Great to keep in the fridge as an easy go-to snack throughout the day and also ideal to have out for pool parties, BBQ's with veggie sticks and healthy crackers. Easy-peasy homemade hummus INGREDIENTS 2 cups chickpeas 2 - [DELICIOUS AND HEALTHY SUMMER SALADS](https://drjoey.com/healthy-summer-salads/) - Summer is the perfect season to load up on all the delicious seasonal vegetables that are now available to us at the farmers market and grocery stores. Get a variety of nutrients, vitamin and minerals with a wide array of colourful salads this summer! Salad in a jar INGREDIENTS ½ cup quinoa, cooked ½ - [REFRESHING SUMMER SMOOTHIES](https://drjoey.com/summer-smoothies-for-weight-loss/) - With summer finally here, many of us are ready to change up our breakfast routine - and what better way than with a delicious and refreshing summer smoothie! Try some of these summer smoothies that are loaded with filling proteins, healthy fats, and antioxidant rich fruits and vegetables. Creamy strawberry smoothie INGREDIENTS 1 scoop - [FRUITY AVOCADO GUACAMOLE WITH ENDIVE BOATS](https://drjoey.com/fruity/) - This fruity avocado guacamole is a fun and delicious way to keep pool and lake side snacking healthy this summer. Served with crisp endive boats, this is a snack everyone is sure to love! INGREDIENTS 2 avocados, finely chopped and peeled 1 cup chopped apples 2 tablespoons fresh cilantro, minced 1/4 cup walnuts, chopped - [HEART HEALTHY SALMON SALAD](https://drjoey.com/salmon/) - This light and fresh salmon salad is the perfect meal solution for any day of the week! It is simple to make and is loaded with fill-me-up proteins and heart healthy fats that will keep you full well until your next meal or snack. Did I mention it is also super delicious! INGREDIENTS 4 - [SPRING CLEANSING](https://drjoey.com/spring-cleaning/) - As we say hello to spring, it is important that we cleanse our bodies so they can take on all the wonderful aspects this season has to offer. Here are some easy steps to follow to detoxify your body to help you feel your very best! 1. Fresh lemon water- Get rid of all - [HEALTHY SALAD DRESSINGS](https://drjoey.com/healthy-salad-dressings-vinaigrettes/) - Salad season is finally here! Change up your usual salad routine with these light and fresh salad dressing recipes that work well for any occasion – a weekday lunch or dinner, a picnic at the park or as summer BBQ side dish. Lightened up Caesar dressing INGREDIENTS 1 clove of garlic, crushed 2 teaspoon - [MOTHER'S DAY BRUNCH RECIPES](https://drjoey.com/mothers-day/) - Treat your mom to a beautiful, homemade brunch this Mother’s Day. Make a nice spread with some of these healthy and delicious dishes she is sure to love! Apple cinnamon muffins INGREDIENTS 5 organic eggs 1 cup unsweetened applesauce ½ cup rolled oats ½ cup coconut flour, sifted very well 2 tablespoons cinnamon 1 - [ROASTED RED PEPPER AND MUSHROOM PIZZA](https://drjoey.com/pizza/) - Bring back pizza lunch with this crispy pizza that is sure to be a favourite in your household! It offers a healthy crust without all the refined flours and sugars that are often found in traditional pizzas. INGREDIENTS 1 cup quinoa, uncooked ½ cup of water 3 teaspoons extra virgin olive oil ½ teaspoon - [HOW TO STAY ON TRACK WITH A BUSY SCHEDULE](https://drjoey.com/busy/) - When our schedules get busy, healthy food choices can often fall off our radar and we end up grabbing food on the go - which let's face it, is often not the right choice! Here are some ways to stay healthy, even on a busy schedule! 1. Have a plan - This is by the - [YOGURT PARFAIT WITH HOMEMADE GRANOLA](https://drjoey.com/yogurt/) - Getting tired of your breakfast routine and ready to change it up? This delicious yogurt parfait topped with a crunchy grain free granola has got you covered! It is loaded with healthy fats and proteins that will fill you up and keep you full all morning! INGREDIENTS 1/2 cup plain 2% Greek yogurt 1/2 - [NATURAL SPRING PRODUCTS ON MY RADAR](https://drjoey.com/spring-2/) - Spring is finally in the air so I have decided to share some of my favourite spring inspired natural products that are on my "wish list" this season! Pure + Simple collagen elastin plus This super hydrating serum by Pure + Simple is made with powerful and fast-absorbing ingredients including collagen and elastin. It - [QUINOA VEGGIE BOWL](https://drjoey.com/quinoa-2-2/) - This bright and colourful quinoa bowl is an easy grab and go lunch option that will fill you up and keep you full all afternoon long. Packed with protein, healthy fats and antioxidants, you simply can’t go wrong with this easy and delicious dish! INGREDIENTS 2 medium zucchinis, diced 2 whole carrots, diced 1 - [DR JOEY'S GUIDE TO HEALTHY SNACKING](https://drjoey.com/heathy-snacking/) - When it comes to weight loss, healthy snacking is a must! It is an effective way to keep your blood sugars balanced which helps to reduce your need to binge on unhealthy food choices throughout the day. You should always aim to have 1-2 snacks each day. Morning snack (around 10 AM) is optional - [HEALTH BENEFITS OF DARK CHOCOLATE](https://drjoey.com/chocolate/) - Horray! Chocolate is good for us! So drop the guilt and enjoy an all around favourite (in moderation, of course!). With Valentine’s Day coming up, let’s have a look into our favourite sweet treat and learn some of the many health benefits that chocolate has to offer! It's a source of plant sterols, - [FOOD SWAPS FOR A HEALTHY CHANGE](https://drjoey.com/healthy-food-swaps-2/) - Swapping common foods in our diet can make a big difference when it comes to health and weight loss. Here are some easy food swaps to try to help boost your energy, promote weight loss and get you on track to feeling your very best! Instead of potato chips… try kale or zucchini chips (click - [TOP 5 WINTER BREAKFASTS](https://drjoey.com/top-5-winter-breakfasts/) - Breakfast is our most important meal of the day so enjoy some of these comforting winter breakfasts to warm up and boost your metabolism! 1. Chocolate mocha winter smoothie Ingredients: 1 scoop of protein powder ½ banana 1 cup unsweetened almond milk ½ cup coffee 1 tablespoon ground flax seeds ½ tablespoon unsweetened cocoa powder - [DR JOEY'S GUIDE TO ULTIMATE GUT HEALTH](https://drjoey.com/dr-joeys-5-tips-to-ultimate-gut-health/) - Hydration Keeping yourself properly hydrated is so important when it comes to gut health and 2 L of water each and every day is required for optimal hydration. Here are some effective ways to maximize hydration: Be sure to drink your water slowly throughout the day to increase absorption Always try and carry a - [WINTER SURVIVAL GUIDE](https://drjoey.com/winter-survival-guide-101/) - Winter is officially here! Time to boost our immune systems and get ready for the cold, blistery months ahead. 1. Vitamin C - Vitamin C is an incredibly powerful antioxidant and is essential for overall good health. It will help to reduce the severity of your symptoms and the number of colds you get - [A HEALTHY TWIST ON FAVOURITE HOLIDAY DISHES](https://drjoey.com/healthy-spin-holiday-favourites/) - Looking for some healthy inspiration for your holiday dinner this year? Look no further! We have taken some holiday classics and put a healthy spin on them to give you a healthier alternative to foods we all know and love. Garlic cauliflower mash potatoes INGREDIENTS 1 head cauliflower, broken into pieces ¼ onion 1 - [HEALTHY APPETIZERS FOR HOLIDAY ENTERTAINING](https://drjoey.com/healthy-appetizers/) - Tis' the season! Holiday parties are in full force so why not put a healthy spin on your holiday entertaining and serve your guests appetizers that they can feel good about eating. Artichoke and Parmesan stuffed mushrooms INGREDIENTS 24 medium white mushrooms 4 teaspoon extra virgin olive oil, divided 2 tablespoons shallots, minced 2 - [WARMING FALL SOUP RECIPES](https://drjoey.com/fall-soup/) - Fall is officially here and on damp days like today, a warm bowl of soup often makes the perfect side to any meal. Here are a few of my favourite go-to's to try out this season! Hearty minestrone kale soup INGREDIENTS 5 cups of low sodium chicken broth 1 medium onion, chopped 6 medium - [HEALTHY HOLIDAY BAKING](https://drjoey.com/holiday/) - The holiday season is just around the corner which means endless parties, dinners, and desserts! Avoid being tempted by those holiday desserts that are often loaded with white refined sugars and flours, and bring your own. Here are some of my favourite, easy holiday baked goods for you to try out this season! GRAIN - [FALL INSPIRED SMOOTHIES](https://drjoey.com/fall/) - Satisfy your fall cravings with these healthy and delicious smoothies that incorporate all the wonderful flavours the season has to offer! Pumpkin pie smoothie INGREDIENTS 1 scoop vanilla protein powder ½ banana ¼ cup pumpkin puree ½ cup - 1 cup unsweetened almond milk ¼ teaspoon pumpkin pie spice ½ teaspoon cinnamon 1-2 cups - [AVOCADO TOAST: THREE WAYS](https://drjoey.com/avocado-toast-2-2/) - Looking to change up your breakfast but feeling stuck? These delicious avocado toast recipes are super easy to make and are loaded with healthy fats and proteins that will keep you satisfied and full all morning long. 1. Peppered avocado toast This classic version of an avocado toast is an easy go-to when looking - [APPLE CINNAMON MUFFINS](https://drjoey.com/apple-cinnamon-muffins/) - Fall weather is finally here which means it's time to start using our favourite ingredients - harvest foods and warming spices! These high fiber apple cinnamon muffins make a great afternoon snack for you and the kids. INGREDIENTS 5 organic eggs 1 cup unsweetened applesauce ½ cup rolled oats ½ cup coconut flour, sifted - [QUINOA STUFFED TOMATOES](https://drjoey.com/quinoa-stuffed-tomatoes/) - Change up your dinner routine with these warm and hearty quinoa stuffed tomatoes that are loaded with delicious flavours you and the family will love! INGREDIENTS 1 cup organic cooked quinoa (click here for instructions on how to cook the perfect batch of fluffy quinoa) ½ cup canned artichokes, chopped ½ cup feta, plus - [HEARTY TURKEY CHILI](https://drjoey.com/chili/) - With fall just around the corner, we are slowly starting to transition into everyone's favourite - harvest foods! This chili recipe is quick and easy to make and can be used for a delicious lunch or dinner. I always recommend freezing leftovers for a healthy grab-and-go meal option. INGREDIENTS 1 cup onion, diced - [COCONUT ENERGY BALLS](https://drjoey.com/coconut/) - These nutritionally dense coconut energy balls are packed full of healthy fats, proteins and fibers, making them the perfect mid-day snack! INGREDIENTS 2 cups of old fashioned rolled oats ½ cup of ground flax seed 2 tablespoons of white chia seeds 1 teaspoon of cinnamon ½ cup of raw honey or pure maple syrup ½ - [BLACK BEAN QUINOA SALAD](https://drjoey.com/black-bean-quinoa-salad/) - This easy and delicious black bean quinoa salad is packed full of fiber and protein - making it a perfect meal option for everyone at home! Can be made in advance for lunches or dinners and will last about 3 days in the fridge. INGREDIENTS 1 can black beans (15 ounce), rinsed well and - [STRAWBERRY MILKSHAKE](https://drjoey.com/healthy/) - A delicious and healthy twist on a classic favourite - this refreshing strawberry milkshake is packed full of protein and healthy fats to give you a perfectly balanced meal! Made in under a minute for a quick and easy breakfast to start your day off just right! INGREDIENTS 1 scoop vanilla protein powder 1/2 - [QUINOA SPINACH SALAD WITH LEMON VINAIGRETTE](https://drjoey.com/quinoa/) - Looking for a great salad to bring to a BBQ this Canada Day long weekend? Look for further! This light and delicious quinoa salad is made with fill-you-up protein and healthy fats that everyone will love! INGREDIENTS 2 tablespoons freshly squeezed lemon juice 1 tablespoon lemon zest 3 tablespoon extra virgin olive oil 1 - [FULLY LOADED SWEET POTATO](https://drjoey.com/fully/) - Hosting a summer BBQ or just looking to change up with dinner routine? This fully loaded sweet potato is the perfect side for any summer BBQ! INGREDIENTS 1 medium sweet potato 1 tablespoon guacamole 1 tablespoon sundried tomatoes 1 tablespoon pine nuts handful of arugula 1 tablespoon goat or feta cheese DIRECTIONS Wash - [SUMMER FRESH ROLLS](https://drjoey.com/rice-paper-wraps/) - I love using rice paper wraps, especially in the summer time! They are refreshing, light in calories, and low GI, making them a perfect alternative to heavier grain wraps. Plus, they are fun to make! INGREDIENTS 3 brown rice paper wraps 4 ounces of tofu or shrimp, sliced thinly ¼ cup of mango, sliced - [AVOCADO TOAST](https://drjoey.com/avocado-toast/) - Looking for a tasty breakfast makeover? This quick and easy avocado toast is loaded with healthy, fill-you-up fats. The perfect way to start your morning! INGREDIENTS 1-2 slices of sprouted grain toast (click here for my favourite one) 1/4 avocado, sliced into thin pieces 4-5 thin cucumber slices 1 tablespoon pumpkin seeds, unsalted 1 - [FETA WATERMELON SALAD](https://drjoey.com/feta-watermelon-salad/) - This refreshing feta and watermelon salad combines fresh and delicious seasonal ingredients that everyone will love – plan to make it a staple this summer! INGREDIENTS 1 cup watermelon, cut into 1-inch cubes 1/2 cucumber, cut into halves 2 cups of arugula 12 black olives, halved (optional) 2 tablespoon extra virgin olive oil 1 - [ENERGY BOOSTING GREEN SMOOTHIE](https://drjoey.com/energy-boosting-green-smoothie/) - With beautiful weather finally here, smoothies are a perfect way to get loads of essential nutrients in with a single, refreshing drink. For a natural energy boost in the morning, try this delicious green smoothie and start your day off just right! INGREDIENTS 1 scoop of vanilla protein powder 1 cup of unsweetened almond - [STRAWBERRY AVOCADO SALSA](https://drjoey.com/strawberry-avocado-salsa/) - This fruity avocado salsa is super easy to make and is filled with healthy fats and delicious flavours. The perfect appetizer for BBQ entertaining that everyone will absolutely love! INGREDIENTS 2 ripe avocados, finely chopped and peeled 1 cup strawberries, finely chopped 2 tablespoons fresh cilantro, minced 1 teaspoon jalapeño pepper, minced and seeded - [KALE AND POMEGRANATE SALAD](https://drjoey.com/kale-and-pomegranate-salad/) - Looking to change up your usual salad routine? This quick and easy kale salad recipe is chock full of nutrients and is absolutely delicious - a sure crowd pleaser! INGREDIENTS 1 bunch lacinate kale 2 tablespoons white wine vinegar 1 teaspoon finely grated lemon rind 3 teaspoons fresh lemon juice 1 tablespoon raw honey ## Pages - [Home](https://drjoey.com/) - A leading nutritionist and expert in women's health, weight loss and menopause Helping women lose weight, balance hormones and achieve optimal health naturally. Shop Courses Work With Me LOSE WEIGHT, KEEP IT OFF, AND FEEL BETTER The Shulman Solution: A 28-Day Metabolism Fix Shed stubborn weight, balance your hormones, and gain energy without gimmicks, pills, - [Shulman Solution](https://drjoey.com/solution/) - Lose Weight Naturally & Feel Better in Your Body with Canada’s #1 Holistic Weight Loss Program A 28-Day Metabolism Fix The Shulman Solution: A 28-Day Metabolism Fix THE NEXT ROUND OF THE SHULMAN SOLUTION WILL BE IN SEPTEMBER First Name Email JOIN THE PRIORITY LIST FOR EXCLUSIVE ACCESS Days Hours Minutes Seconds Enrollment will be - [Hormone Reset](https://drjoey.com/reset/) - LIVE ON MONDAY, JUNE 22 AT 7PM ET Dr. Joey's 7-Day Hormone Reset Workshop A Live Virtual Training & 7-Day Guide to Revamping Metabolic Health for Women 50+ join now for $49 Revamp Your Gut & Metabolic Health Dr. Joey's 7-Day Hormone Reset Workshop A Comprehensive Virtual Training and 7-Day Guide to Revamping Gut and - [Thank You](https://drjoey.com/cortisol/thank-you/) - The Cortisol Solution is Yours! Download Your Guide Download Your Recipes Don’t worry if you cannot download the guide right now! You will receive an email from me that will include the link to download. Be sure to check your spam or promotions folder if you don’t get an email from me within the next - [Cortisol Solution](https://drjoey.com/cortisol/) - SHIFT YOUR BODY INTO BALANCE The Cortisol Solution Includes 12 Adrenal Supporting Recipes! A Complete Guide to Help Women Over 40 Stress Less, Boost Metabolism, and Regain their Energy First Name Email Get The FREE Solution Does this sound familiar? Holding onto unwanted weight (especially around your middle!)? Feeling stressed and anxious, but not sure - [Shulman Waitlist Thank You](https://drjoey.com/waitlist/youre-on-the-waitlist/) - The Shulman Solution: A 28-Day Metabolism Fix Thank you for signing up for the waitlist! Please check your inbox for a confirmation email. 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