Meal Planning for Camping

By Weight Loss Tips

 

Losing weight while camping is going to take some discipline since most of us will be camping with other people who may not have the same goals as you! Before you set out on a camping adventure with others who may not be as supportive as you would hope, make a list of all the reasons you started your journey. Seems simple, but those who have a clear understanding of their “why” are much more likely to stick to their new healthier lifestyle. You need a clear understanding of what the result is when those “friends” are trying hard to sabotage your efforts. Once you make your list, be sure, to read it daily (a good time is with your morning coffee before everyone rises so you can set your positive intention for the day.) I have clients who put all these “whys” on the back of a photograph of where they are now to remind them why they started! Or maybe a picture of the dress you want to wear or the shorts you are working towards😊

Now that we are feeling strong and motivated as to why our goal is important, let’s move on to how we are going to prepare ourselves for success! First, we need to plan, plan, and then plan again! Planning your days away is going to be the key to your success. Download Ewyn’s handy meal planner to get your head around how your days are going to shape up. Don’t get me wrong though, we can plan everything and then it rains and that campsite snack gets rained out so plan to be flexible with your meal plan. If you must switch things around to make it work then go for it. If you are camping in a trailer. this will be a breeze. In a tent may be a bit trickier as you will not have a fridge or freezer to keep things frozen until you need them. If you are tent camping, you may want to precook most of your food so it stays fresh and makes it much easier to prepare at the campsite. One of my favorites is pre-done spaghetti! I precook it all and even mix it with the quinoa pasta ahead of time, then just warm it up on the campfire and tada! Camping Italian style! Be sure to add a treat meal into your plan as well. Pick one night when you can enjoy a hot dog or sausage if that is your family’s go-to camping food. Pack your Cheat It so you can enjoy it and minimize the damage.

 

Check out this one-day sample camping menu with recipe ideas.

 

Here are a few must haves on your menu:

Boiled eggs

Veggies pre-cut and washed

Baked potatoes

Fruit washed and ready to eat, especially apples (Check out these yummy apple snacks!)

Pre-portioned pistachios and almonds

Instant oatmeal (plain)

Wraps

EVO Whey protein

Ewyn-exclusive protein bars

Homemade frozen hamburgers

Canned tuna or salmon

EVO Revive

 

Now that we have our meal plan, the camper is packed and off we go! If you are traveling any distance be sure to read our blog entry on travel tips. Once you arrive, up your activity level. Camping is a great time to enjoy a hike, go for a bike ride or just enjoy playing with the kids. Bring activities that encourage physical activity, so you keep moving. Challenge yourself to get up every hour and do 10 minutes of walking or activity. Check out our blog on fun outside activities you can do with the kids for some ideas! Do not forget the raincoats so even if it rains you can go puddle jumping with the kids.

Now let’s talk about fluid… this is not the time to forget your water! Make sure you bring bottles of your own water for the trip so you can still get your 8 glasses in daily. Use your EVO Revive to help flush fluid and give you some energy mid-afternoon. If alcohol is a big part of your camping regime ohhh… first pull out that note you wrote yourself on “WHY” you embarked on this weight loss journey… hmmmm maybe only 1 drink today! Alcohol causes fluid retention, slows the metabolism of fat and if we have too many, causes us to make poor food choices which leads to weight gain. This is why it’s extremely important to keep drinking to 4 oz per day. My trick… do 2 oz and add soda water or diet sprite to make a spritzer or a shandy if you are a beer drinker. If you like the hard stuff, mix 2 oz in a big shaker cup of EVO Revive. It will look fancy and you will be cutting the alcohol down while helping flush fluid. Win-win!

Camping is a great way to get outdoors and enjoy time with family and friends, but it does not have to cause you stress while you are on your weight loss program. If you need help with meal planning, prepping and supplementation to support you while you are gone, reach out to your health coach today for more great tips! And Happy Camping!

Staying On Track When You’re On The Road

By Weight Loss Tips

 

This time of year, we often get requests from our clients asking for tips on how to stay on track while on vacation. Staying in a hotel, airline travel, and road trips can cause significant difficulties when sticking to a meal plan.

 

With travel restrictions beginning to relax, many of you may be planning modified vacations such as road trips within your province, so we thought we would take this opportunity to provide you all with some great tips to plan ahead and stay on track when you hit the road:

 

  1. BEFORE you get there, look up potential restaurants en route and at your final destination to check the menu for healthy options.
  2. Call your hotel to ask for a kettle, microwave, and fridge in your room so you can prepare breakfasts and snacks.
  3. Check for nearby grocery stores or markets for fresh, real food essentials; greek yogurt, berries, veggies and protein.
  4. Trip permitting, bring your own travel pack of “Power Tools” – a bowl, cutlery, shaker cup, tea mug, steamer, omelette maker, prep bowls, and resealable bags.
  5. For road trips, fill a small cooler or insulated lunch bag with essentials (veggies, fruit, protein-filled wrap, greek yogurt, etc.) and water with Revive or tea. Have picnics instead of fast food!
  6. Eat before you leave or take a meal to eat on the go. Try a mason jar salad – easy, delicious, and packed in a reusable container! Load up on veggies whenever you can.
  7. Use the hotel pool and ask locals for walking trail recommendations.
  8. Stick to your exercise routine and eating schedule as much as possible.
  9. Travelling can cause occasional constipation, so pack your PM/BM or GE Pro Zyme and use daily while on vacation.
  10. If you encounter a meal out, take Carb Control or Cheat It to help with carbs and alcohol.
  11. When you return home, get right back on track and add an extra bottle of water daily.

 

As our lives slowly get back to normal, we hope everyone gets a chance to enjoy a vacation or stay-cation after so much time at home. Follow our tips and keep reaching your goals no matter where you are!

 

 

Cucumber Crunchies

By Recipes

 

These crunchy little treats are an excellent snack food to enjoy without straying from your meal plan.

 

Ingredients

  • 1/8 cup cherry tomatoes (halved)
  • 1/3 cup cucumber slices
  • 4oz tuna (canned, water packed)
  • 1/4 cup sliced almonds
  • 1/8 cup diced red onion
  • 1 tbsp light mayonnaise
  • ZEST to taste
  • 3 slices of Melba Toast

Directions

Combine tuna, mayonnaise, almonds, red onion and ZEST in a bowl. Top melba toast with slices of cucumber, tomato, and tuna mixture.

Makes 1 Serving

Tip: If you need to skip the carb, omit the melba toast. The cucumber slices can act as your base!

 

Rainbow Salmon Skewers

By Recipes

 

In the sizzling summer heat, we are always looking for ways to cook on the grill so that we can leave the oven OFF inside the house. These salmon skewers are healthy, hearty, filling and delicious – and so easy to cook! Pick your favourite veggies (you don’t have to stick to peppers and onions – try mushrooms, zucchini, or cherry tomatoes), then fire up the grill and get cooking!

Ingredients

  • 20oz fresh or frozen salmon
  • 1 medium of each – red, yellow, and green bell peppers
  • 4 small red onions
  • 4 tsp olive oil
  • lemon juice
  • black pepper or ZEST
  • 12 wooden skewers

Directions

Cut the salmon into 1 1/2″ chunks. Cut the peppers and onion into similar size pieces. Thread the salmon and vegetables in alternating order on each skewer, leaving enough room at the base of the skewers for handling. Brush the skewers on all sides with olive oil and sprinkle with pepper or ZEST. Cook on a hot grill, turning once until fish is cooked through and vegetables are slightly softened. Serve with a squeeze of fresh lemon juice.

Makes 4 servings.

 

 

How We’re Keeping You Safe – & What You Can Do

By Updates

Dear Ewyn® Family,

We could not be more excited to watch as our studios begin to re-open across the country. Throughout our closures, our franchisees and health coaches have been working tirelessly to continue providing service by phone, video, or electronically, delivering product orders and offering curb-side pickup. However, we pride ourselves on the effectiveness of our in-studio visits and we are delighted to be able to see you face-to-face once again!

As things get back to normal, we know that the very definition of ‘normal’ for our studios has changed for good. So we wanted to make you aware of the actions that our studios across Canada have taken to help prevent the spread of the virus and support the health and well-being of our clients, our employees, and our communities.

Along with increased cleaning and sanitizing procedures for our studios, these measures include but are not limited to:

 

  • Providing hand sanitizer on front counters/at front doors, all servicing rooms, and restrooms
  • All furniture and surfaces cleaned several times throughout the day
  • Debit terminal, door handles, and scales cleaned/disinfected after each use
  • Removing reading material from waiting areas and restrooms
  • Eliminating personal contact (We will celebrate your successes with dancing instead of hugs, and will teach you how to take your own measurements)
  • Sick clients are asked not to visit the studio
  • Clients will read their journals to the health coach (Health coach will not touch journals)
  • No coffee/tea/water service
  • Limited number of clients permitted in studio at any given time
  • Installation of plexiglass/clear plastic barriers at front desk areas and some consult rooms

 

So, what can YOU do on your own? Here are a few extra foods, vitamins, and supplements you can take to keep yourself safe and healthy, keep your immune system strong, and protect yourself against illness:

Vitamin C – In combination with a healthy diet rich in Vitamin C, you can supplement your Vitamin C levels to help maintain a strong immune system. The perfect vitamin for fighting colds & viruses,  our Vitamin C has the addition of Citrus Bioflavonoids to give maximum benefit for your body. Packed with 500mg of Vitamin C per capsule, you can’t go wrong with this immune-boosting staple.

B Complex – B vitamins are an excellent natural way to reduce stress & anxiety, which in turn supports your immune system. A stressed body is a weak body! Whole grains such as brown rice, barley, and millet are great sources of B vitamins, and you can pick up our B Complex supplement at your local studio.

Curcumin – A potent anti-inflammatory that boosts the immune system as well as improving digestion, curcumin is the main ingredient in our Estrogen Control supplement. Check out the other benefits here. Curcumin is also found in turmeric, a spice present in many curry dishes. Yum!

Stick To Your Meal Plan – A healthy, balanced diet is arguably the best thing you can do for your health, and our Ewyn® meal plans include a fantastic balance of healthy foods to keep you going strong.

 

We appreciate your understanding that, as a client, your experience with Ewyn® may look different than you’re used to, but it has become necessary to modify our operations with options that still allow us to service you throughout your weight loss journey while keeping everyone safe, and we thank you for your understanding & cooperation!

 

We hope you’re all safe, happy, and healthy.

Revive Pops

By Recipes

 

What better way to beat the summer heat than with POPSICLES?! These yummy homemade pops incorporate real fruit of your choice and loads of BCAA’s to help with rapid recovery, lowering stress hormone levels, and curbing sweet cravings.

 

TIP: This is an exceptional treat to have after a workout, especially in this hot summer weather! The BCAA’s will help prevent DOMS (Delayed Onset Muscle Soreness) and will help quench your thirst after working up a sweat. 

 

INGREDIENTS

 

YOU WILL NEED:

  • Dixie Cups
  • Popsicle Sticks

OR a set of plastic popsicle molds…

 

DIRECTIONS

Mix EVO Revive with water until fully dissolved. Pour into dixie cups or popsicle molds and add fruit. If using dixie cups, cover the cups with plastic wrap and punch popsicle sticks through the plastic to keep sticks standing straight up in the middle of the cups. Freeze and enjoy!