STUFFED PEPPER JACK-O-LANTERNS

By Recipes, Uncategorized

Ingredients:

  • 4 red or orange bell peppers
  • 4 oz. of ground beef or chicken
  • 1 tsp each of chili powder, ground cumin, dried oregano, paprika, salt and pepper
  • 1/2 medium onion chopped
  • 1 tomato diced

Instructions:

1. Carve the top of your bell pepper off and scoop out the inside contents.

2. Carve three triangles (2 eyes and 1 nose) in the pepper to create your jack-o-lantern aesthetic. If you’re feeling really creative you can even attempt a mouth! Preheat oven to 350 degrees.

3. In a large pan add chopped onion and tomato and cook until soft.

4. Add meat and cook until no longer pink, approx 7 minutes.

5. Add chili powder, cumin, oregano, and paprika. Finish with salt and pepper.

6. Place bell peppers on a large baking dish and fill with mixture.

7. Place into oven and baking for about 30 minutes or until soft.

Happy Eating!

Why Change Is So Hard?

By Weight Loss Tips
Written By: Craig Warrian

In the “weight loss/health and wellness industry” I often say we’re trying to play “2 games” (though they’re not really games). These so-called games are hormone management and change management.  In this article, we’re going to dive into the latter, change management.

Do you want some kind of change in your life? Perhaps it is to own a home, buy a new car, learn how to play the guitar, meet someone new, lose weight etc.?  If so, get ready to embrace change.

I am sure you have heard the saying “we’re creatures of habit”, and indeed we are. We like repeatability, predictability and standard rhythms. Take us out of our comfortable “routine” and watch us push back almost instantly. The challenge is, if we want change in our lives, we need to adopt change.

If that is all it takes to get what we ultimately want, why do we not just simply change, and in turn get everything we desire?  Simply put, because change is hard.  There are many reasons as to why we resist changing our behaviours, so let us take a look at a few key fundamental reasons why we resist change:

  1. Negative Emotions Drive Us: While one might think that strong negative emotions such as fear, regret, guilt and shame would be key drivers towards long lasting change, the opposite is unfortunately true.  Negative thoughts and emotions, may point out our faults  and the things we should be doing, but it is not a recipe for long term positive change.  Those same thoughts may bring the initial ideas of change to the forefront, but until we put the power of positivity, support, love etc. behind them, we will not have long term success.  Always remember, “YOU ARE WORTH IT”.  You are worth the hassle, the struggle, the pain, the anguish… and the success, the joy, the enjoyment and the elation of achieving your goals.
  2. All or Nothing Belief: How often have you tried to make a positive change in your life and things are going well, to all of a sudden succumb to temptation and then feel flooded with the thought of “I’m a failure, I can’t do it!” and we give up?  One deviation from the plan, and we feel that all is lost.  For many of us, this all or nothing headspace is a no-win situation.  The likelihood of you taking on a significant change and having a slip up along your journey of change is almost 100%.  Therefore, one of the first things you have to kick to the curb is the thinking of “all or nothing”.  If you want to make substantial, successful lifelong change, one stumble cannot stop you from finishing the race.
  3. Bite More Than You Can Chew: Transformative change is a big deal. It is one of, if not the biggest challenge we will face in our lives.  Therefore, do not underestimate it.  Too often, the changes we take on feel incredibly BIG and… heavy.  Lighten the load with smaller and very specific and measurable goal(s).  Rather than just saying “I want to lose weight” or “I want to lose 20, 40, 80, 100 pounds etc.”, replace big and vague with small and specific.  Perhaps try “I’m going to lose 5 lbs by the end of the month, by walking after work 4 times per week”.  It is a small enough goal, with an achievable timeframe and a bite-size method. If you like, take a peek at one of our previous articles for more information on goal setting (click here).
  4. Right Tools For The Job: No matter the challenge you are taking on, changing a faucet, cleaning your BBQ, power washing the deck or trying to lose a few pounds, you will need the right tools for the job to make the difference.  Most of us do not think twice when it comes to using the right tools when we take on a project around the house.  Why would it be any different when we are taking on a project focused on self-improvement?  The tools may be different but having the right tools can make all the difference.  A supportive partner, the right information and a coach are all great tools for being successful if weight loss is your chosen change (amongst many other changes).  Lean on others, set expectations, be clear and use the tools around you.  You are never alone!
  5. Don’t Take On Too Much: One small change long term is admirable.  It takes a lot to make even a small change and make it stick long term.  Therefore, piling on change after change after change is a sure-fire way to be overwhelmed and fail on all desired changes.  Think about it, our mechanisms of change are limited.  We only have a limited amount of focus, will power, motivation etc.  If you adopt too much change at once, those resources will be taxed quickly.  Therefore, if your change is to lose body fat (for example), focus on that specifically and don’t try and layer on too much (join a gym, start running, get a dog as a running partner, become vegan, buy a $5,000 mountain bike … I think you get the picture).  Keep this in mind, take on small and manageable change to get your desired results and be CONSISTENT.
  6. Failure Is Part Of The Process: If you’ve tried to adopt meaningful change and failed…  welcome to the club.  Part of the process of change is failure.  The sooner we can adopt and accept failure as part of the process, the quicker we can move past our stumbles and stay on our new path.  If failure is part of the journey, we also need to appreciate the journey itself.  Change happens in stages.  It is not simply flipping a switch and voila.  Stages of change include: precontemplation, contemplation, preparation, action, failure, reaction and maintenance.  Fall in love with the journey, the results are worth it and you are worth the effort.
  7. Commit: Last, but certainly not least, is the simple step of commitment.  Without committing to the change, all of the other steps, understanding and beliefs won’t really matter.  We need a strong understanding of what we are after and how we are going to achieve it.  Start here, make a strong commitment to a change and you are already laying out a path of success!

In summary, remember to commit strongly to a desired result. Take on a manageable amount of change that will allow you to achieve your goal. Lasting change is not going to come from a place of negativity or a “all or nothing” attitude. Also remember that failure is part of the process and without it, the change would not be worth it.  Help is out there, use the tools that are available to you… you are not on this journey alone. EWYN Studios is here to be an extra tool or two in your toolbelt. Reach out to your EWYN health coach to help streamline and re-focus your desired change.

YOU ARE WORTH IT!

EWYN Breakfast Bark

By Recipes, Uncategorized

Ingredients:

  • 3/4 cup plain Non-Fat Greek yogurt
  • 1 tsp of honey or agave syrup
  • 1/2 tsp vanilla extract
  • 1/2 tsp lemon juice
  • 1/4 cup berries of your choice or assorted
  • 1/4 cup crushed non salted almonds or nuts of your choice

Instructions:

1. Line a baking sheet with wax paper

2. Mix Greek yogurt, honey or agave, vanilla extract and lemon juice together and spread on the baking sheet.

3. Add berries and nuts.

4. Freeze for 2 to 3 hours.

Break apart and ready to serve!

Variation: Mix your Greek yogurt with revive or protein to give it some flavour and omit the honey!

MEASURABLE GOALS

By Uncategorized, Weight Loss Tips
Written By: Dean Esser

Goals. What is a Goal? How do I set Goals? How do I achieve goals? We all know what a goal is, but how to achieve a goal is where we get lost. When we get lost on how to succeed, the goal gets lost and it’s nothing more than a forgotten hope of what we wanted to accomplish.

So how do we achieve a goal? Once you set your goal, the key is setting Measurable Goals to achieve that goal. The main difference between a Measurable Goal and a Goal is the Measurable Goal gives you precise actions or steps to take you closer to your goal. They are specific targets to achieve your goal.

The next key is to start off by setting very simple, understandable tasks to complete. Creating simple and easy actions will give you a feeling of accomplishment on your way to the finish line.

Here are some examples:

Say my goal is weight loss and my first step is to drink more water every day. Even setting a goal of drinking 10 water bottles per day is probably too complicated as I will probably lose track and then the task to get me drinking more water will be lost and thus leave me frustrated. Now, just setting a goal of drinking more water every day is even worse, as I probably don’t know how much water I drink on average per day. If I set a goal of drinking 3 water bottles before noon. This is an easy goal, an achievable goal and a measurable goal. If I drink 3 water bottles before noon, there is a very, very high likelihood I will drink more water then I normally do, therefore completing a task to get me one step closer to my ultimate goal of weight loss.

Now, what if I’m a Health Coach trying to have a client lose weight. My client shows up on Monday and did not lose weight over the weekend. I want to get that client’s weight loss moving so she is down 2lbs by Friday morning. Obviously, I would give many tips and recommendations on how to succeed, but one of the easiest tasks to make into a Measurable Goal is her cardio. I need her to complete 3 – 30 minute cardios before Friday morning. When I see her on Wednesday, I ask her ‘How many 30 minute cardios have you done so far?’ If she says 1, I instruct her that we need to get a cardio in tonight then and 1 more tomorrow to have 3 cardios before Friday Morning. This is an easy goal, an achievable goal, a measurable goal and even better – an easy task for me to follow up on.

Setting small, obtainable, easy tasks, not only simplifies the process and gives us a sense of accomplishment. It also gives us the precise actions and steps to take us closer to our goals. Whether you want to hit the gym, lose weight, buy a house or run a successful business. Whatever the goal at hand, setting measurable goals will give you steps to reaching your ultimate goal. And there is nothing more rewarding then that ultimate goal.

“A goal without a plan is just a wish.”

HANDLING THE HOLIDAYS

By Uncategorized, Weight Loss Tips
Written By: Nicola Desrochers

And it begins…the food holidays are upon us!

This time of year, can seem daunting when you are on a weight loss journey. We start with Thanksgiving and find ourselves inundated with get togethers, holidays and treats clear into the new year. So how do we survive the next few months? Here are a few tips to guide you through not only now, but years to come, so you can keep weight gain to a minimum and maintain your goal you worked so hard for regardless the time of year.

First, like anything in life you want to achieve, you have to decide that what you want at the end of the day is more important than that want ‘right now’. Before you go into Thanksgiving make sure you look at why you started your diet and remind yourself why it is important to stick to your goal!  Once you are motivated and strong… plan! You know the saying, “fail to plan and plan to fail”.

Start your day with a fasted cardio, yoga session or something that gets you into a good mind set, even if you do not manage to be 100% on plan that morning exercise will help minimize the damage! Next look at your day or weekend and decide what days are going to be the trickiest.  What members of your family are going to be the ones, even if not purposely, sabotaging you to make the wrong choices? By pre planning the obstacles that you are going to face you can make sure you are prepared to handle these situations. Does grandma insist you are “too thin” and is adamant she needs to “fatten you up”, is your cousin still your “drinking buddy” from days gone by? Remember your goals are not going to be the same as the people around you so you must be ready to handle these situations before they arise. Trust me it is a lot worse to go up 5 pounds on that scale Tuesday than “offend” a family member (who really won’t be offended if you say no to that piece of pie, or the 6 beers with your cousin).

Here are some ideas to handle these tricky situations:

  1. If you trust the people you are around, be honest with them. Explain that you are really committed to your healthy lifestyle and trying to lose some weight. Let them know you are not trying to offend anyone but its important for you to keep a close eye on what and how much you eat. Even go so far as to let them know you have hired a coach and you spent a lot of money on it and do not want to waste your investment!
  2. Not in a trusting environment, then ensure your portions are within your program guidelines, chose more meat, veggies and salad and keep the potatoes, stuffing etc. to one spoon. If your plate is full, most hosts will not even notice that you have skimped on the higher carb or fat options for lower calorie dense options.  Dessert? Ask to take yours home! You are not offending just too full and will enjoy it later…but do not! Give it to the kids or hubby or just toss it.  Are you concerned about wasting food? How about wasting your investment… its just not worth it!

I have clients who are so strong willed when it comes to their goals they will bring their own food to a function. I have one EWYN member who just tells family and friends that she is on a strict plan right now to improve her health and she cannot chance de-railing her efforts. Trust me, when you bring up health, not too many people are going to go against your wishes. In the end, you are working on your health, not just weight loss!

So now we know how to handle the people around us during the holidays, but how do we handle our thanksgiving meal? Ewyn puts out a handy survival guide each holiday with a meal plan, product recommendations to assist you with those tough situations and support from your coaches. Do not go into any holiday with “oh we aren’t doing anything it will be fine”.  I have heard this too many times to count and guess what, it never ends up like that…plan with your coach before the holiday hits. Visit Friday and DO NOT miss your Tuesday visit no matter what happens! The best laid plans can have hiccups sometimes and we know that, so if you fall off get in to see your coach as soon as possible. Trust me, when you “can’t make it Tuesday” we know what’s going on, that extra day without a weigh-in is your way of minimizing the damage yourself before getting on the scale. Here’s the thing…you come and see me, I can have you down 2 days sooner than you trying to do it yourself. We are your coaches, we are here to support you no matter what. We know sometimes life happens, so don’t avoid us as we have the solutions in our tool belts no matter the situation.

Eating better got easier when “I can’t have that” turned into “I don’t want that”-unknown

POTATO & TURNIP GRATIN

By Recipes

Ingredients:

  • 1 lb Turnip, cubed
  • 4 Medium Potatoes, quartered
  • 1 Medium White Onion, thinly sliced
  • 2 tbsp Butter, melted
  • 2 oz Parmesan Cheese, grated
  • 4 tbsp Sour Cream
  • 1 tsp Black Pepper
  • 1 tsp Garlic Powder
  • 1/2 tsp Onion Powder
  • 1/2 tsp Paprika
  • 1/2 tsp Himalayan Salt

Instructions:

1. Cook turnip cubes in boiling water for 15 minutes.

2. Add potatoes and onion and cook another 5 minutes.

3. Drain, reserving 1/2 cup of the cooking liquid.

4. Whisk together cooling liquid, butter, sour cream, cheese and spices.

5. Toss together with turnip, potatoes and onions.

6. Spoon into a non-stick shallow pan and bake at 350 degrees for 60 minutes or until tender.

 Makes 4 servings
1 serving – 4 potato quarters & 1 cup turnip/onion  

MAPLE HASSELBACK SQUASH

By Recipes

Ingredients:

  • 1 Butternut Squash
  • 4 tsp Butter, melted
  • 1 tsp Maple Syrup
  • 2 Sage Leaves, chopped
  • Black Pepper

Instructions:

1. Combine melted butter, maple syrup and chopped sage into a bowl and set aside.

2. Cut squash in half, clean out the seeds and peel away the skin.

3. Place the squash in the oven at 350 degrees for about 5-10 minutes or until soft.

4. Remove the squash from the oven and slice the squash into thin slices being careful not to slice completely through.

5. Brush the squash with the melted maple butter and sprinkle with black pepper and chopped sage.

6. Place back in the oven and cook for 45-50 minute or until squash is fully cooked.

 Counts as: 1 vegetable, 1 fat 

1 cup = 1 serving