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Tue 30 Marilyn’s Big Little Experts! 
Wed 31 The latest fitness trends

Chef Rodney Bowers is embarking on a weight-loss journey, and he’s sharing it with us every step of the way! Naturopath Ashley James has designed a custom eating plan for Rodney, which is described in detail below.

7 AM: Time to wake up!

Drink two big glasses of water with 1/4 fresh-squeezed lemon.

7:30 AM Breakfast:

Eat a 3-4 whole-egg omelette with veggies (peppers, onions, tomatoes), 1/2 sweet potato, cubed and baked, and steamed greens (i.e., rapini sautéed with garlic), sprinkled with chopped almonds.


10 AM Morning Snack:

(If lunch will be at 11:30, you can skip this if you're not hungry.)
Choose from 1 piece of fruit, i.e., an apple or a handful of grapes and 1 handful of raw nuts and seeds (almonds, walnuts, brazil nuts, pumpkin seeds, sunflower seeds); or cut up veggies (carrots, celery, cauliflower, snow peas, red, green, yellow peppers, etc.) and 1/4 cup homemade guacamole; or 1 cup unsweetened full fat Greek yogurt with berries.

11:30 AM - 12 PM Lunch:

Have a green salad with chicken/salmon/sardines/mackerel/steak and roasted beets, 1/3 avocado and homemade balsamic vinaigrette (olive oil, lemon, salt and pepper). 
Note: You should also finish a 1-litre bottle of water by noon.

3 PM Snack: 

Do not skip this snack!

Choose one from AM snack list, or mini meal/small amount of leftovers (i.e., 1 chicken breast and 1/2 sweet potato); or protein shake with fruit of choice mixed with water (i.e., berries, 1/2 banana, handful of spinach, 1 tsp coconut oil, 1 scoop protein powder and water).

6 - 7 PM Dinner:

Must include at least one of each of the following:
  • Protein: any meat or fish
  • Complex carbohydrate: beets, sweet potato, turnips, squash, carrots
  • Green veggies: broccoli, kale, rapini, collard greens, asparagus, salad
  • Healthy fats: olive oil, avocado, nuts and seeds
Here’s a good example: 1 chicken breast, 1/2 acorn squash baked with sea salt and pepper, steamed kale and broccoli sprinkled with raw nuts and seeds.
Note: You should also finish another 1-litre bottle of water by 6 PM.
If you need a late-night snack, have a protein shake with water and berries.
Get to bed by 10:30 PM, with your cell phone safely tucked away in the kitchen. No TV, computer or cell phone for 1 hour before bed, to allow for maximum production of your sleep hormone.


The information provided on the show is for general information purposes only.  If you have a health problem, medical emergency, or a general health question, you should contact a physician or other qualified health care provider for consultation, diagnosis and/or treatment. Under no circumstances should you attempt self-diagnosis or treatment based on anything you have seen on the show.

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Chef Rodney Bowers Weighs In

Coming Up

Tue 30 Marilyn’s Big Little Experts! 
Wed 31 The latest fitness trends