Portabella Mushroom Burger

By Recipes

 

Makes 4 Burgers

Ewyn Meal Plan: One burger counts as 1 Protein, 2 Veg, 1 Fat

 

Ingredients

1 16 oz package of ground chicken, turkey, or beef (*You could also use Chicken Breast or Steak)

1 tsp Cumin

1 tsp Garlic powder

1 tsp Paprika

1 tsp Onion powder

½ tsp Chili powder

Sprinkle pepper

8 Portabella Mushrooms (2 Per Burger)

1 Avocado (1/4 Per Burger)

 

Directions

Mix meat and spices together. Form into patties. (If you are using chicken breast or steak, rub spices onto them.) Cooking them on the BBQ is best but you could also use a George Foreman grill or pan on the stove.

Cook Portabella Mushrooms in oven at 375oF for approx. 20-25mins. You can cook these on the top rack of your BBQ as well. (They can be watery once cooked so drain remaining liquids off).

Once everything is cooked, use one mushroom as your bottom bun and the second as your top bun.  Add patty/chicken breast/steak, avocado, Franks Red Hot Sauce and mustard or sauce of choice. (Mustard and Franks are calorie-free!)

Top with spinach/lettuce or any other toppings you desire.

Note:  You can use whatever spices you desire in the ground meat mix.

 

Enjoy!

Ways to Beat the Bloat

By Weight Loss Tips

Feeling bloated? You’re not alone. Most of us find ourselves bloated from time to time even when the world is operating as normal. Now, with so many of us trying to lower our frequency of grocery store visits, we are eating more and more processed foods with longer shelf lives. We’re drinking less water and not exercising as much because our routines have been disrupted. All of these factors and more can lead to a very bloated tummy – so here are some simple solutions to help you beat the bloat:

 

Skip The Salty Food Options

Pickles, ham, peameal bacon, cottage cheese, tuna, and processed carbs are all saltier food options – and although they are recommended choices on many healthy meal plans, these are not the best options if you are feeling bloated or puffy. Look to cleaner sources of protein and carbohydrates such as eggs and brown rice.

Drink Water

Water helps boost your metabolism, cleanse your body of waste and control your appetite. WebMD states that drinking water before meals results in an average reduction in intake of 75 calories per meal. Drinking water before just one meal per day would cause you to ingest 27,000 fewer calories per year. Do the math: You’d lose about eight pounds per year just from drinking water! Try one of our EVO Revive BCAA flavours to add some fun to your water! Ewyn clients that drink at least 1 scoop a day see better water consumption and better weight loss results.

Magnesium

Magnesium is a mineral. In fact, it is involved in more than 300 enzymatic reactions that keep the body functioning. Increasing your magnesium intake may help reduce water retention as electrolytes (magnesium) control water balance and cell hydration!

Good sources of magnesium include nuts, whole grains, and leafy, green vegetables. It’s also available as a supplement. PMBM is one of our favourite sources of magnesium to aid digestion, decrease bloating, and regulate bowel movements. Stephanie at Ewyn’s head office says that PMBM was a game changer for her digestive system!

Bump Up Your Cardio

Exercise is a quick way to reduce water weight – as you sweat, you lose water! You can lose anywhere between 16 and 64 oz per hour during a good sweaty cardio session. Your body also shifts water into your muscles, which helps with that puffy bloated look from excess water retention. Exercise also helps with sleep and stress which both also contribute to excess fluid retention.

Peppermint Tea

Our favourite natural way to bring down fluid retention! Peppermint is a natural diuretic and has amazing digestive properties. One Ewyn staff member says, “Any time I fly, I get a big peppermint tea to take on the plane with me and sip it throughout my flight to control the bloating and swollen ankles!”

Orange Creamsicle Protein Shake

By Recipes

 

This simple and delicious protein shake will satisfy your hunger and sweet cravings! It’s a breeze to put together – the kids will love it!

 

Ingredients
  • 4 oz almond milk
  • 1 small seedless orange (peeled)
  • 1 scoop vanilla (or chocolate for a fun variation) EVO Whey Protein Powder
  • 2 TBSP plain Greek yogurt
  • 3-4 ice cubes

 

Blend everything together and ENJOY!

Healthy Blackened Salmon

By Recipes

Blackened Spice Mix

Ingredients

·        2 tbsp paprika

·        1 tsp ground black pepper

·        1 tsp garlic powder

·        1/2 tsp cayenne

·        1 tsp onion powder

·        1 tsp dried oregano

·        1 tsp dried thyme

·        1 tsp cumin

Instructions

Preheat the oven to 375 degrees

Mix all ingredients together.  Store in an airtight container. (TIP: Make a large batch & store in the pantry to use again and again!)

Place salmon on a rimmed baking sheet skin-side down.  Tap the fish dry with paper towel.  Drizzle lightly with olive oil and season with blackening blend.  Bake 12 to 15 minutes or until an instant-read thermometer measures 120°F and fish is flaky.

Enjoy!

Meal Planning & Preparation

By Weight Loss Tips

 

In the midst of this pandemic, you are likely taking extra precautions to keep you and your family safe and prepared, including making sure you have everything you need at home. When it comes to food, how can we achieve this while ensuring we stay healthy and minimizing the stress and mistakes that often come with meal planning? This article contains information on food planning, including what to buy, how much to buy, and preparation tips to help keep you on track.

PLUS: Read on for a free downloadable Weekly Meal Planning Guide!

Check what you have at home first
Take a look at the foods you already have in your refrigerator, freezer, and pantry. (Don’t forget to look at expiration dates and best before dates!) This will help you plan meals around what you already have, and will help you limit the number of trips to the grocery store and avoid spending money on items you don’t need.

Make a grocery list
Shopping feels a lot more stressful than usual right now. Make a list ahead of time to stay focused, get the items you need, and keep your shopping trip short. Since stores may not have some specific items, create a list with general items like “fruit” or “bread.”

How much should I buy?
As scary as these times can be, resist the urge to buy in much larger quantities as this results in supply shortages and all too often, unnecessary wasted food & resources. It can also result in overeating. (Ever finished an entire bag of chips just because it was there? Now imagine what might happen if you have 6 bags of chips waiting for you in the cupboard.) Prepare a shopping list that will cover you and everyone in your household for 1-2 weeks.

Include fresh, frozen, and non-perishable items
Plan for a mix of fresh, frozen, and shelf-stable foods. Eat your fresh food first. Stock your freezer and pantry with items you can eat in the second week and beyond.

What foods should I buy?
Choose a mix of shelf-stable, frozen and fresh foods. Examples of shelf-stable foods include pastas, rice, legumes, nut butters, and dried and canned goods. Frozen options to think about might be breads, meats, vegetables and fruits. With fresh foods, buy a variety in quantities that you would normally buy. Remember to include the special needs of all family members, including pets, infants, or those with dietary restrictions. If you’re following a Ewyn® Weight Loss Studio meal plan, refer to your meal plan food list.

What should I make?
While everyone is home together, you may feel inclined to try a new recipe or experiment with new flavors to keep things interesting. For others, sticking to simple items or familiar foods and tastes provides comfort. Plan what works for you and your family.

 

To help you plan your meals, track your inventory, and prepare your grocery shopping list for the week, we’ve prepared this handy Weekly Meal Planning Guide as a free download. Print one out and get started this week! 

 

Struggle with weekends? Nicola D., International Service Supervisor at Ewyn®, says: “If I have clients who struggle with sticking to their meal plan on weekends, I tell them to treat Saturdays and Sundays like regular ‘work days’, then prep their meals accordingly. That way, their food is ready to go and they’re far less likely to fall off track on weekends.”

 

Time to start planning!

Adding Structure To Your Day

By Weight Loss Tips

Let’s face it: Most of our daily routines are completely out of whack right now. We are used to leaving the house for work on a regular basis, getting the kids ready, packing lunches, stopping for groceries and running errands on the way home, hanging out with friends and family on weekends. Having all this routine interrupted so significantly is something most of us have never experienced in our lifetimes. It’s no wonder it has left many of us feeling scattered, stressed, and in a general state of not knowing what to do next. And what do so many of us do when we’re stressed or stuck? We open the fridge! We crack open a bag of chips! We pour a glass of wine!

It adds up to a lot of potential health problems, not the least of which is guaranteed weight gain.

So how can we get this under control? How can we add some routine back into our lives to reduce stress and increase productivity & a sense of well-being, to prevent ourselves from forming unhealthy habits like “boredom snacking”?

We’ve put together a list of helpful ways to structure your day in these uncertain times, which will not only help with your productivity and state of mind, but prevent you from gaining those unwanted pounds:

 

Start The Day Off Right

Morning routines have two jobs: to signal to your brain that it’s work time, not goofing off time, and to give you time to gather your thoughts before you plunge in to the day’s tasks. Here are some ways to accomplish both:

  • Wake up on time – If you have to set an alarm, do it. Give yourself time to complete all your morning tasks before sitting down to work or home-school.
  • Fasted Cardio – Hey guess what? Working from home DOES have one added perk – it eliminates your commute time, which leaves more time to get in that much-needed fat-burning fasted cardio. Schedule a start and end time to make sure you don’t cut it short.
  • Breakfast – Be sure to take some time to prepare a healthy breakfast. If you start your day without a good, protein-rich breakfast, you’ll be much more likely to snack and overeat later in the day.
  • Ruminate – Take 10 minutes with your morning coffee or tea and write out your plan for the day. Separate your tasks into Work vs. Home. Make a short list of tasks you’d like to complete today for both. You can re-visit this list throughout the day to check your progress and keep you busy when you have a ‘What Now?’ moment.
  • Shower & Dress – The way we present outwardly affects how we approach the day. You don’t need to put on a suit, but don’t wear yoga pants either. When the work day is over, change your clothes and your brain will switch to ‘off-work mode’.

Stick To A Schedule

Take that short list of Work vs. Home tasks you created this morning and slot them into times you can realistically complete them.

Note: Household tasks such as throwing in a load of laundry or emptying the dishwasher are great ways to get you away from your computer screen if you’re working from home. Schedule them! At 10:30, take 5 minutes to pop in the laundry. Not only will this help you with overall productivity, it will rest your eyes and spine by getting you out of your chair.

Take a proper lunch break. If you’re working from home, do this away from the computer! Dealing with kids at home too? Get them involved in making lunch with you, and sit to eat together as a family, for a welcome reprieve from screen time for all.

End the work day at a predetermined time. (It helps to schedule something right after work, whether it’s a video call with a friend or family member, meal prep, or an activity with the kids.) Change into your comfy clothes or better yet, your workout clothes, and go for a quick stroll around the neighbourhood to get your brain switching gears. If you have kids or a dog, drag them along too.

Helpful trick if you have kids at home: Place a chalkboard or whiteboard outside your office door or in a central location. Instead of interrupting you, have the kids write down what they want to talk to you about. This prevents them from having to remember what was on their minds, and you can set aside time in your schedule to address it later.

 

Curb Cravings with Healthier Snack Options

Even with the best laid plans and purest intentions, we all sometimes fall victim to snack cravings. That’s why it’s important to make the healthier choices whenever possible. Plain popcorn, vegetables with hummus, or an apple with natural nut butter are quick and easy items to keep you satisfied in the evenings. But if these aren’t doing the trick, keep an eye on our blog for some decadent snacking options that you can eat and still stay on track! This week’s recipe for Protein Cake (yes, CAKE!) can be found here.

 

Above all, remember: You are only human. We are all navigating uncharted waters in today’s circumstances, and mistakes are bound to happen. But if you start creating a routine and begin to follow it, little by little, you will regain your sense of normalcy and keep yourself healthy – body and mind.

RECIPE: Protein Cake

By Recipes

 

 

This delicious cake is a fantastic alternative when you’re craving dessert or something sweet. Make this yummy cake your add-on for the day and help kick those sugary cravings!

Ingredients

1 Scoop EVO Whey Protein (Chocolate or Vanilla)

1 tsp baking powder

1/4 cup of ground rice, oats or grain of choice

1/2 cup of fruit (berries, apples, banana, etc.)

1 tbsp of natural nut butter or melted coconut oil

1-2 tbsp of water

Directions

Preheat oven or toaster oven to 350° C.

Lightly grease a 3-4″ ramekin.

Mix all dry ingredients together. Add small amounts of water until you get a thick, batter-like consistency. Mix in your fruit and nut butter/coconut oil.  Pour into greased ramekin and bake for 15-20 mins depending on your oven.  Make sure it is cooked all the way through (use a toothpick or wooden skewer to test by piercing the centre of the cake. If it comes out clean, it’s done!)

Enjoy with Walden Farms Maple Syrup or any sugar free no calorie sauce.

Makes 1 Serving

 

Tip: Use coarse ground oats for a more muffin-like texture!