WHAT IS COLLAGEN?

By Uncategorized

By: Dean Esser & Craig Warrian

What is collagen?

Collagen is the most plentiful protein in your body, accounting for about 1/3 of its protein composition. Collagen is one of the major building blocks of bones, skin, muscles, tendons, cartilage, and ligaments. It is also found in many other body parts, including blood vessels, corneas, and teeth.

You can think of it as the “glue” that holds all these things together. In fact, the word comes from the Greek word “kólla,” which means glue. Collagen is not regarded as an essential nutrient as our body produces some on its own.

Unfortunately, we don’t produce as much as we need. We also get collagen from our diet, but once again not enough to satisfy our needs. So, what types of collagen are there and how can we get more? There are 16 different types of collagen in your body, but the four most common our Type I, II, III, IV.

  • Type I. This type accounts for 90% of your body’s collagen and is made of densely packed fibers. It provides structure to skin, bones, tendons, fibrous cartilage, connective tissue, and teeth.

  • Type II. This type is made of more loosely packed fibers and found in elastic cartilage, which cushions your joints.

  • Type III. This type supports the structure of muscles, organs, and arteries.

  • Type IV. This type helps with filtration and is found in the layers of your skin.

As you age, your body produces lower quality collagen and less of it. One of the most visible signs of this is in your skin, which becomes less firm and supple. Cartilage also weakens with age. What nutrients help increase collagen production? All collagen starts off as procollagen. Your body makes procollagen by combining two amino acids — glycine and proline. This process uses vitamin C.

You may be able to help your body produce this important protein by making sure you get plenty of the following nutrients:

  • Vitamin C. Supplement with Vitamin C or eat foods such as citrus fruits, bell peppers, and strawberries.

  • Proline. Large amounts are found in egg whites, cabbage, asparagus, and mushrooms.

  • Glycine. Can be found in various protein-containing foods.

In addition, your body needs high quality protein that contains the amino acids needed to make new proteins. Beef, poultry, and seafood are all excellent sources of amino acids. What are the benefits of collagen?

Improves Skin Health:

Collagen is a major component of your skin and a role in strengthening skin, plus may benefit elasticity and hydration. As you age, your body produces less collagen, leading to dry skin and the formation of wrinkles. However, several studies have shown that supplementing collagen may help slow the aging of your skin by reducing wrinkles and dryness. The wrinkle-reducing effects of collagen supplements have been attributed to their ability to stimulate your body to produce collagen on its own.

Helps Relieve Joint Pain:

Collagen helps maintain the integrity of your cartilage, which is the rubber-like tissue that protects your joints. As the amount of collagen in your body decreases as you get older, your risk of developing degenerative joint disorders increases. Some studies have shown that taking collagen supplements may help improve symptoms of osteoarthritis and reduce joint pain overall. They have suggested this may lead to lower inflammation, better support of your joints, and reduced pain. Try taking collagen supplement before activity to help prime tendons and joints to help maximize the absorption during your favourite workout.

Could Prevent Bone Loss:

Your bones are made mostly of collagen, which gives them structure and helps keep them strong.

Just as the collagen in your body deteriorates as you age, so does bone mass. This may lead to conditions like osteoporosis. Studies have shown that taking collagen supplements may have certain effects in the body that help inhibit the bone breakdown that leads to osteoporosis.

Could Boost Muscle Mass:

Between 1–10% of muscle tissue is composed of collagen. This protein is necessary to keep your muscles strong and functioning properly. Studies suggest that collagen supplements help boost muscle mass and prevent in people with the loss of muscle mass that happens with age. Researchers have suggested that taking collagen may promote the synthesis of muscle proteins like creatine, as well as stimulate muscle growth after exercise.

Promotes Heart Health:

Collagen provides structure to your arteries, which are the blood vessels that carry blood from your heart to the rest of your body. Without enough collagen, arteries may become weak and fragile.

Hair and Nails:

Taking collagen may increase the strength and health of your nails by preventing brittleness and improving their structure. Additionally, it may stimulate your hair and nails to grow faster.

Gut Health:

Although there is no scientific evidence to support this claim, some health practitioners promote the use of collagen supplements to treat intestinal permeability, or leaky gut syndrome, as the gut contains a large amount of collagen.

Sleep Improvement:

Glycine (a major component of collagen) is at work when it comes to sleep improvement. Glycine improves the production of serotonin, which is a necessary component for the sleep hormone melatonin. When consumed in the evening, glycine drops your body’s temperature which improves your sleep quality.

Brain Health:

No studies have examined the role of collagen supplements in brain health. However, many people claim they improve mood and reduce symptoms of anxiety. Many believe the supplementation of collagen and corresponding sleep improvement can and does improve your overall brain health and performance.

Weight Loss:

Some believe that taking collagen supplements may promote weight loss and a faster metabolism. There have not been any studies to support these claims.

Collagen is an important protein that provides structure for many parts of the body. Interestingly, the foods and nutrients you eat can help your body make this protein.

Looking to supplement with collagen? Ewyn Studios has a multi-source collagen with vitamin C and more! If you want all the above mentioned benefits from collagen, head to your local Ewyn studio and they’ll help you find Exactly What You Need!

EWYN SUMMER SLUSHIES

By Uncategorized

Strawberry Lime:

  • 1 scoop Strawberry Limeade BCAA
  • 1 cup water
  • 1 cup strawberries, cubed
  • 1 cup ice

Blue Raspberry:

  • 1 scoop Blue Raspberry BCAA
  • 1 cup water
  • 1 cup raspberries
  • 1 cup ice

Cherry:

  • 1 scoop Cherry Blaster BCAA
  • 1 cup water
  • 1 cup oranges, peeled and sliced
  • 1 cup ice

Instructions for each:

  1. Combine all ingredients in blender.
  2. Blend until smooth.
  3. Enjoy!

1 Slushie = 1 Serving 

*Counts As: 1 Fruit*

EWYN SPAGHETTI SAUCE

By Recipes

Ingredients:

  • 1 lb of fresh mushrooms, chopped
  • 3 medium sweet red peppers, chopped
  • 1 medium onion, chopped
  • 28 fl oz of crushed tomatoes (low sodium)
  • 2 bay leaves
  • 2 Tbsp “Italian Spice Blend”
  • 2 garlic cloves, minced
  • 1 Tbsp sweetener (optional)

Instructions:

  1. In a non-stick pot on medium heat sauté mushrooms, peppers, and onion until soft.
  2. Combine remaining ingredients, cover and cook on low heat for 5-6 hours.
  3. Discard bay leaves prior to serving.
  4. Make in advance, jar and freeze so you have sauce ready to make a quick easy meal.

1 Cup = 1 Serving 

*Counts As: 1 Veg*

EMBRACE YOUR JOURNEY

By Weight Loss Tips
Written By: Craig Warrian

 

Are you looking for change in your life? Any kind of change? New job, new relationship, new car, losing weight perhaps? If so, what is required to achieve that change.

If you answered “yes” to any of the above, then the answer to achieving change is change! To achieve change in our lives, we typically need to take on a certain amount of transformation to get the desired result.  And that’s the key… change is required to achieve change… makes sense?

When it comes to weight loss, most people know what modifications they typically should take on, or they have a general idea of some of the things they should change. If they know what changes they should embark on, why aren’t more of us successful?

Let’s investigate that a bit. If most people know what to do, why are obesity numbers in North America continuing to climb? We have more health facilities and 24 hour gyms available to us than ever before, more ripped Instagram influencers (funny how that wasn’t even a thing more than 7-10 years ago) than you can shake a stick at, yet we’re not seeing the numbers come down.

We are not here to break down all the reasons why obesity continues to rise and plague modern day society. What I do want to address is the fundamental fact that change requires change. But what kind of change do we require?

Change can come in a million different shapes and sizes, but one thing is for sure; to achieve long lasting weight loss, more than just a temporary “change” is required.

We see it so often, a client joins EWYN studios and doesn’t fully adopt the idea that the change they need to take on is a journey… and it is their journey. They place much of the responsibility of success on the health coach and don’t take the necessary ownership. Yes, your EWYN health coaches are magicians but there’s only so many magic tricks that they can pull off until your sense of responsibility needs to take over. There needs to be a sense of ownership and/or full commitment. I know it sounds intimidating, but it really needs to be a lifelong/lifestyle change that you need to adopt.

If and when you make that mental shift, the results will be absolutely life changing and your weight loss goals become a lifelong priority. Decisions, discipline and commitment become a whole lot easier.

Remember, a lifestyle change isn’t static. You don’t just take on a specific couple of changes and never change the formula. You have a lifetime to figure out what makes you feel and operate optimally, but you need to commit long-term to the new formula. You may initially decide to remove processed foods from your diet and start to move/exercise 3 times a week. Over time, those changes may shift to include a lot more detail. Perhaps you improve your hydration, upgrade the quality of your whole food diet, focus on sleep quality and start new physical activities you never dreamt of.

It’s okay if the lifestyle change(s)… change.  It’s okay if your goals and target shift along with it. You may have set out to originally lose 20 or 30lbs and you find along the way that losing the additional 25lbs that you never thought was possible is just a byproduct of the lifestyle changes you’ve firmly adopted.  Change requires change, but more importantly it requires a commitment to consistency.

The human body is incredibly resilient. It is fascinating to see how adaptable we can be when we need to. Something such as taste buds can be altered with just a few weeks of “practice”. So many of us have acquired strong tastes/desires for sweet and/or salty flavours and it is not your fault. So many of the foods we consume today are filled with hidden added sugar and salt. Our taste buds get programmed to expect them and will actually search those tastes out in the way of cravings. If we are able to adjust our food intake, reduce the sweet and salty for a few weeks, our tastebuds will adjust and not be so hypersensitive to them. To do this, it takes a bit of time, consistency, achievable (and moderate) goals and the adoption and ownership of a bigger journey.

Always remember that to achieve change, it requires a corresponding change. To achieve sustained change, you must commit to your journey/lifestyle change. The journey won’t always be easy or short-lived. There will be bumps along with way, but you need to embrace those bumps and understand that you are not alone on your path. Your EWYN health coach will be with you every step of the wayand provide, Exactly What You Need.

SWEET POTATO ROASTIES

By Recipes

Ingredients:

  • 1 large sweet potato, cubed
  • 1 Tbsp olive oil
  • 3 sprigs of rosemary, chopped
  • 2 oz grated parmesan cheese
  • 1 garlic clove, minced
  • 1/2 tsp Himalayan salt
  • black pepper to taste

Instructions:

  1. Preheat oven to 425 F.
  2. Toss sweet potatoes, oil, salt and black pepper in a bowl coating evenly.
  3. Place on a non-stick baking tray, evenly spacing sweet potato.
  4. Bake for 15 minutes.
  5. Remove from oven, sprinkle with cheese, rosemary and garlic.
  6. Place back in the oven for 10-15 minutes.
  7. Potatoes should be fork tender and browned.

1/2 Cup = 1 Serving 

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