By Recipes, Uncategorized


  • 1 lb ground turkey
  • 1 egg
  • 2 oz parmesan cheese
  • 1 tbsp parsley, chopped
  • 2 tsp garlic powder
  • 1/2 tsp chili flakes (optional)
  • 1 tsp dried oregano
  • black pepper to taste
  • 1/2 cup pasta sauce


1. Preheat oven to 350 F.

2. Mix all ingredients (aside from pasta sauce) together, cover and refrigerate for 30 minutes.

3. Roll into 4.5 oz balls and place meatballs on a non-stick pan.

4. Cover meatballs with pasta sauce.

5. Cover and bake until fully cooked about 30-40 minutes.

1 Meatball = 1 Serving

*Counts As: 1 protein, 1 add on*


By Weight Loss Tips
Written By: Dean Esser

What if a “pill” existed that would help slash your cravings for those highly palatable foods such as chips, fries, chocolate, cake, cookies, and ice cream? Would you be interested? Would you be curious? If you answered yes, to either of those questions, read on, this article will speak to you.

Does such a supplement exist? Yes indeed it does — and people are taking notice.

Why do we crave sugar? There are clear, biological reasons why we all crave sugar from time to time. Our body relies on glucose as a major source of energy. Evolutionarily, we are hard wired to recognize and desire things that are sweet. The bright colours of fruit, the sweet smell and taste of honey are almost instinctively passed down over millions of years. As such, our bodies will recognize and crave sugar which it recognizes as a reliable source of glucose/energy for the body. In modern times, there are many circumstances which will tap into those evolutionary desires and influence people to crave something sweet. Being fatigued, sleep deprived, chronically stressed or their daily diet is lacking in key nutrients can all cause our bodies to crave, quick absorbable sources of energy. Unfortunately, those quick sources are not typically broccoli or a lean breast of chicken. Our body knows what is a quick source or energy and they tend to be packaged foods (typically high in simple processed carbohydrates) and sweets. Other triggers for sugar cravings include low blood sugar, pregnancy, thirst, and certain prescription medications.

Why do we crave carbs? Other than the above mentioned evolutionary reasons of quick sources of energy, we crave carbohydrates because very simply, we’ve trained our bodies to do so. Eating these carbs on a regular basis has trained our system to understand that they too can provide that fast source of energy. When we consume these carbs, it causes our body to produce more of a hormone called insulin than we would want. Increased levels of insulin signal our bodies to accumulate fat by shuttling those nutrients into our fat cells. As insulin helps move energy into our fat cells (for storage), it isn’t able to do it’s other job which is shuttling other beneficial nutrients into our other cells such as lean muscle. If those other cells and systems in our body are craving Vitamin E and we keep feeding it carbohydrates, we continue to have a gap of Vitamin E, but our body keeps thinking it needs quick forms of energy and therefore continues its craving of more carbs.

Can you beat cravings with a supplement? Technically, yes. Supplements meant to curb cravings can be a helpful tool for people with diabetes as well as for people who want to lose weight.

The decrease in caloric intake could lead to weight loss, if it is sustained over time. Our bodies are then encouraged to tap into our “stored energy” (body fat), if other sources of energy aren’t always present. Stress, anxiety or depression can induce a biomolecular mechanism that causes the comfort food cravings and compulsive snacking that sabotage many weight loss attempts. Normal brain reward pathways are disrupted by this unbalancing of hormones and neurotransmitters, causing food cravings and emotional based eating/snacking. The best way to combat this biomolecular process is right at the root. An extract of saffron actually targets this appetite dysregulation at the neurotransmitter level and inhibits the snacking compulsion. Ewyn’s Crave Control has this extract, along with many other beneficial ingredients to eliminate the onset of cravings.

Not only does Crave Control have the right ingredients, it has them in the right and effective dosage. How can we manage cravings without supplementation? We can do so by limiting the amount of added sugars we eat. Rather than focusing on altering the flavour of foods to reduce sugar cravings, we should stick to more natural foods and foods with natural sugars, such as fruit. In nature, typically sweetness is paired with fiber, this helps slow the digestion of the sugars into our system (think of sugar cane. If you had to chew on a stick every time you wanted the sweet taste of sugar, how often would you be getting that sugar in? Probably not nearly as often as you are now.) The absolute best way to limit food cravings is by eating regular, well balanced meals. That means incorporating more whole foods through proteins, fats and carbohydrates.

There is no magic bullet but the closest thing to it is a healthy diet and regular exercise! That’s Exactly What You Need!


By Weight Loss Tips
Written By: Barbara Baristow

So, you have been on your weight loss journey for a few months, things have been going well, and now…well…this is not fun anymore.

You find yourself thinking ”I am getting bored, I am not seeing the results fast enough, I want to quit.” These are common feelings people have when embarking on any journey that is time consuming, requires lifestyle changes and is lengthy.  These feelings are part of the journey. These are the feelings that you must overcome.  If you do not, they will place you back at the beginning without achieving your goal or the change you wanted. Thus…the cycle begins again.

Instead of looking at the long term or the outcome or the end-goal, you must focus on the HERE and NOW and the process. Your long term goal will happen with the daily changes you are making. What are the daily changes? What are you learning, what are the changes you’ve seen, how is your life different/better, where would you be if you hadn’t started, what will happen if you quit? Self reflecting, journaling and being with others who have the same or similar lifestyle as you will be an asset to you as you move forward.

The misconception is that you don’t want to view this journey as a diet, a quick fix, a temporary disengagement from regular activities. Nothing is farther from the truth. Do not single yourself out and make it difficult for yourself. The idea is to embrace a new lifestyle, to welcome the changes, to learn the adjustments, to fit in your new habits, to rid yourself of damaging habits, to learn how to be strong and how to make your new routine work in any situation…this journey is about change. It is not about going back. Going back means this WAS just a “diet” a “quick fix” and is temporary. Remember, it was never any of those…it was all about you and living your best life… permanently.

Several of our blogs talk about your “why” and the people around you.  Are you beginning to see how important they are? You decided on a lifestyle change, to not be where you currently are, to conquer or overcome your “why” in your life. When you feel like giving up, remember it is just another step to your success that will challenge you. Enjoy the benefits of what you are doing, the journey, and to not long for the lifestyle you have left behind.  Take a moment to reflect on all your positive outcomes and continue on.

Always remember…your COACHES are there to help you navigate through.

“The past is over, the future is not here, today is what counts”


By Recipes


  • 2 tbsp olive oil
  • 4 cups brussels sprouts, shaved
  • 1 tbsp red wine vinegar
  • freshly ground black pepper

Dressing Ingredients: 

  • 2 oz freshly grated parmesan
  • 1 tbsp light mayo
  • 1 garlic clove, minced
  • 1/2 lemon, juiced
  • 1/2 tsp dried oregano
  • 2 tbsp olive oil


1. In a large skillet over medium heat, heat olive oil.

2. Add brussels sprouts and season with pepper.

3. Cook, stirring occasionally, until the brussels sprouts are crisp tender and a vibrant green, about 5 minutes.

4. Stir in red wine vinegar and remove from heat.

5. Transfer to a large serving bowl.

6. In a shaker cup combine together, parmesan, garlic, light mayo, lemon juice, olive oil and oregano. Shake!

7. Drizzle the dressing over brussels sprouts and toss to combine. Garnish with more grated Parmesan.

8. Serve warm or at room temperature, enjoy!

Makes 4 Servings

*1 serving = 1 vegetable, 1 fat, 1 add on*


By Recipes, Uncategorized


  • 1 Vanilla Crisp Protein Bar
  • 1 Tbsp Natural Peanut Butter or Almond Butter
  • 1/4 tsp Dark Cocoa Powder (optional)
  • 1 Package of Ewyn Cozy Whey
  • 1 Cup of your favourite Coffee


1. In a mini chopper or blender chop the bar to a powder.

2. Add 1 Tbsp of peanut butter and mix

3. Make 4 peanut butter balls

4. Dust with 1/8-1/4 tsp of dark cocoa powder

5. Make a cup of your favourite coffee and add 1 package of Ewyn Cozy Whey

6. Pair together for a delicious breakfast on the go or at home to share!

Happy Holidays!

*1 Protein, 1 Fat and 1 Add On*