ROASTED TURKEY WITH PEAR

By Recipes

Ingredients:

  • 1 bone-in turkey breast
  • 1 tsp butter, melted
  • 2 large, firm bosc pears
  • 1 tsp orange zest
  • 4 tsp honey
  • black pepper to taste

Instructions:

1. Preheat oven to 400F

2. Rinse turkey under cold water, pat dry. Coat the turkey with melted butter and season with black pepper and place on a non-stick pan. Cook turkey for 10 minutes then reduce oven temperature to 325F and cook for 1 1/2 hours or until juices run clear.

3. About 1 hour before turkey is done, cut the pears in half, core and cut in half again. In a large bowl, gently toss pears with orange zest, honey and 1/4 cup of water. Arrange pears on top and around the turkey breast. Turn them twice while roasting.

4. Remove from oven and loosely cover with aluminum foil, let stand for 10 minutes. Remove skin before weighing your portion.

4 OZ TURKEY & WHOLE PEAR = 1 SERVING

*Counts As: 1 Protein, 1 Fruit, 1 Add On*

FINAL HOLIDAY PREP

By Weight Loss Tips

Holiday meal planning is at the top of everyone’s list to keep us accountable through these next two weeks. Being  busy is one reason we fail to plan and start to go off the program. Over the next few days, it is important to make a meal/event plan to help you stay as close to your program as possible, while still enjoying time within your bubble and not feeling left out!

Click on the link to download EWYN’s handy weekly meal prep. I would print a couple of copies so we can see how the upcoming week looks.  Look at your week, do you do something special for Christmas Eve or Boxing Day? Christmas Dinner is easy if we prepare for it, but sometimes it is the extra baking and goodies that can cause challenges. Now that you can see which days are going to be the biggest hurdles plan your cheat meal day! Try to keep this to one meal and follow the Christmas survival guide your coaches prepared for you to help you through the day!

Your personal health coach has  handy “eat this instead” recipes that may help you through the next few weeks. For example, egg nog and gingerbread treats that are not as high in calories or fat as traditional recipes. These recipes will help you be a part of the festivities without jeopardizing your progress. Ask your coach to help you with how to get through the challenging days, they have lots of great ideas, so do not be afraid to be honest and tell them where you are going to struggle the most.

Keeping everyone busy and not just eating for the next few weeks is crucial! Plan some fun crafts, (check out Dollarama  and DIY crafts on Facebook) Include the kids in some healthy snack prep, for example, grape Santa’s, a festive fruit tray and cookie cutter pizzas.

The holidays are always a challenge and this year we have the added stress of the pandemic. You may start to feel overwhelmed knowing the next two weeks are going to be tough. There is always going to be something that will stand in your way of success, the secret is not to let these things derail you We can all come up with lots of excuses as to why we cannot eat healthy, exercise or meal prep. I think if we just take some time to plan out how we are going to tackle these situations we can all come out unscathed! Will we mess up,  sure, will we be perfect,  of course not. At the end of the day you are going to be so proud of yourself for keeping your eye on the prize, don’t be one of the statistics that gain 7-10 pounds over the holiday. Most people do not lose that weight until April, if ever!

Take some time this weekend to have a look at the next two weeks and see how you are going to come out of this. The reality is, if you plan, even if you are not able to follow that plan 100%, you will still manage to do better than you would without a plan. There is a saying: “Reach for the moon, even if you miss you will land among the stars” Each and everyone of you are stars in our eyes!

Merry Christmas and Happy New Year, we are proud of you for how far you have come this year, you lost weight in a pandemic! Pat yourselves on the backs and go into 2021 crushing goals and being the strong, amazing people that you have proven that you are this year!

Your EWYN Family

WINTER BLUES

By Weight Loss Tips
Written By: Jewell O’Neill

Winter… when most of us go to work  and drive home in the dark. The winter blues tend to set in quickly and we lose more and more motivation to get things done as each day passes. Trust me, I get it. I used to wake up each day with just enough energy to make it through the workday then go home to “relax”. I would not do anything to improve my mood or get anything productive done. The dishwasher would go unloaded, the rooms around the house would go untidied and looking at the work to be done would not motivate me. Though there’s nothing we can do about the weather, there IS something we can do about our  health, diet and how we view our day to day life.

First thing’s first, I learned that you don’t need to wait for spring to start cleaning. No one likes coming home to a mess or untidy surroundings, it’s just depressing. So why not blast your favourite music, get dancing and get cleaning! It may seem daunting before you start but once you start you will feel so much better! Once you notice how at ease and calm you feel you’ll want to keep a clean house. Many of us had to make quick adjustments to our homes this year due to working and learning at home. With no end in sight, it’s a good time to get your house in order. This can empower families to take control of their surroundings and ideally it should increase productivity and lower stress levels.

This school year has already been very stressful for kids and adults. To help motivate your kids and give them a sense of control; involve them in decluttering their rooms. Get a space set up where they’ll be able to work comfortably and productively.

Studies have shown that clutter interferes with quality of life and causes stress. One study, entitled “Procrastinators and Clutter: An Ecological View of Living with Excessive ‘Stuff’” found ”behavioral procrastination tendencies related to only clutter.” In other words, living in spaces that have too much “stuff” negatively affects people’s lives.

The less you own,  the less there is to keep track of. There is less to clean and organize, which will reduce your overall stress levels. Living in an organized home has an immediate effect on reducing stress and gives you a sense of accomplishment and control for whatever the future holds.

So now that we’ve got our house clean and smelling great, we can tackle our health. We have complete control of what we eat, how much we exercise and how we take care of our body. You’d be surprised how quickly your energy and general wellness goes up after you start eating better and exercising. Think fitness is a chore? Find an activity you love and do that! Blast that same music you cleaned too and dance around for an hour, you’ll feel great! Do something you enjoy doing to get moving. Reward yourself with a nice mindfully prepared healthy meal. Who says healthy food has to be bland and gross? Use your favorite no salt spices and get creative! Also don’t forget to take your vitamins. Vitamin D is a common deficiency people experience in the winter. Also get yourself some Vitamin C, B & multivitamins.

Lastly, find new things to do! Find yourself a new hobby like painting, dancing, reading or writing. Or expand your knowledge by taking an online course!

Don’t forget that you are not alone during the winter months. Many people experience the winter blues, so if you find you’re really struggling do not be shy about talking to someone.

GREEK QUINOA

By Recipes

Ingredients:

  • 2 cups quinoa, cooked
  • 1 cup cherry tomatoes
  • 1 cup cucumber
  • 1/2 cup fresh parsley, chopped
  • 2 tsp fresh oregano
  • 1 tsp fresh lemon juice
  • 1 tsp white vinegar
  • 1 garlic clove, chopped
  • 2 oz feta cheese
  • 4 Tbsp olive oil

Instructions:

1. Chop all vegetables into medium sized chunks.

2. Mince fresh parsley.

3. Top with feta cheese.

1/2 CUP = 1 SERVING

*Counts As: 1 Carb, 1 Add On, 1 Fat*

EWYN EGG BITES WITH SALSA

By Recipes

Ingredients:

  • 2 eggs and 2 egg whites
  • 1 Tbsp MCT oil
  • 1/2 cup fresh spinach, chopped
  • 1 oz cheddar cheese, shredded
  • 1/2 tsp Zest
  • 1 Tbsp salsa (condiment)

Instructions:

1. Preheat oven to 350 F.

2. Place 2 non-stick cupcake wrappers or silicone muffin cups into 2 muffin tins.

3. Whisk eggs and egg white until smooth

4. Mix eggs, spinach, MCT oil, cheese and zest and pour equally into the muffin cups

5. Top each with 1/2 Tbsp of salsa and bake for 10-12 minutes.

Makes 1 Serving

*Counts As: 1 protein, 1 Fat, 1 Add On*

MINDFUL EATING

By Weight Loss Tips
Written By: Barbara Baristow

With the holiday season upon us, we will be celebrating in our own way; whether it’s gathering with friends and family, a celebration in your home or a Zoom call with friends.

The festivities of course mean food. Is there a way to enjoy the holidays without being obsessed about the food? The answer to that is yes!  Be sure to practice mindful eating. HUH? What’s mindful eating? Let me explain.

Mindful eating is developing an awareness of your food. To develop an awareness, you first must understand the purpose of food and why you need to consume it. You may think that I am going to  get into the scientific facts and reasoning about food…. NOPE. You eat for one reason, to give the body the vitamins and minerals necessary for it to function properly, to give it energy. THAT is the only reason you eat.

You have to change the relationship you have with your food. You EAT TO EAT. You do not eat to celebrate, compensate or to soothe. During the holidays we eat to celebrate. Why do we feel that eating contributes to our celebration? Quite simply the answer is, it does not.

Let us explore what it means to mindfully eat. When we practice mindful eating, we have already established the purpose for food.  There are a few steps to take when choosing to mindfully eat:

  1. Eat slowly
  2. Avoid distractions (T.V., phones, too many people talking)
  3. Appreciate your food (look at the colors, taste the flavors, enjoy the textures)
  4. Don’t rush
  5. Stop multi-tasking your eating (answer your phone, let the dog out, make a shopping list, thinking about work) JUST EAT

When you mindfully eat, you will start noticing different cues from your body and mind. I will not tell you what they are, but rather have you explore them on your own and make your own realizations.

To relate this back to the holidays and celebrations, you can see how being mindful and celebrating are two completely different entities that do not need to exist together. Enjoy your time with friends and family for what it offers. Enjoy your mindful time with your food for what it offers.

Food for thought: Make finishing your food INTENTIONAL not AUTOMATIC.

Remember, practice makes perfect.

Happy Holidays!