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*

EWYN PEANUT BUTTER MELTS

By Recipes

Ingredients:

  • 1 Tbsp coconut oil
  • 1 Tbsp regular or natural peanut butter
  • 1 packet EWYN Cozy Whey

Instructions:

  1. Combine coconut oil and peanut butter in a microwaveable dish and melt until oil is liquid.
  2. Slowly incorporate whey powder mixing until smooth.
  3. Pour into mold and place in freezer.
  4. Ready in 5 minutes to be removed and eaten.
  5. Store remaining in freezer or fridge as they can melt at room temperature if too warm.

*can substitute EWYN Cozy Whey with EWYN Chocolate Whey Protein if you want it less sweet

Makes 1 Serving

*Counts As: 1 Protein, 1 Fat, 1 Add-On*

What is a Pre-Workout Supplement?

By Weight Loss Tips
Written By: Dean Esser

Like protein powders and other types of health supplements, the term “pre-workout supplement” can refer to a variety of products.

As the name suggests, pre-workout supplements are intended to be taken immediately before your workout. Why? The general idea is for these supplements to increase your energy, focus, strength, endurance and overall performance for the coming activity. But, are there actually any benefits to using pre-workout supplement?

As mentioned, the goal of a pre-workout supplement is to enhance the quality of your workouts or cardio. But not only that, a pre-workout supplement can be taken to increase your energy throughout the day, just like a coffee or energy drink!  Precisely how this is accomplished will depend entirely on the ingredients found in the product of your choice.

Typically, pre-workouts include stimulants like caffeine to increase your energy levels, along with various other substances intended to make your body better equipped to handle the demands of your workout. Some of those specific benefits include:

1. Increase Energy Levels

Anyone who has ever tried to power through a workout or cardio after a poor night’s sleep or long day at work knows what it’s like to feel as if your athletic performance is suffering.

You deserve kudos for doing your workout/cardio while feeling so tired, but it can simply be disappointing to know that you’re not able to put in 100% of your effort because of your low energy levels.

This is the number one benefit of using a pre-workout supplement before hitting your workout/cardio.

2. Improved Performance 

Thanks to that added burst of energy from your pre-workout supplement, you’ll be prepared to walk faster, or train harder and longer than you normally would be able to.

Improving performance in your cardio or workout, means more calories burned and thus more fat loss and weight loss.

3. Increased Focused

The benefits of using a pre-workout supplement goes beyond physical performance; you will be more focused and have a clearer mind, to keep hit your workout or cardio and make the most of it for that day.

Dieting or eating clean and achieving weight loss goals is not all physical, there is a huge mental component, and it can be easy to psyche yourself out or lose motivation and quit early. A pre-workout supplement will help you with your motivation levels and help you concentrate on the task at hand.

4. Speed Up Your Recovery Time

Muscle soreness and fatigue after an intense workout or cardio session can make you feel incredibly accomplished, but they can also slow down your recovery time and delay you getting back to your next workout or cardio.

Ingredients in your pre-workout supplement can help your sore muscles recover more rapidly and promote faster healing. Faster recovery time means less down time between workouts, and more efficient cardio sessions each and every time.

So, are pre-workout supplements beneficial? Simply put, pre-workout supplements allow you to work at higher intensities than you might otherwise be capable of. As a result, your body will make more rapid changes as it adapts. Most pre-workouts are formulated to increase performance and muscle.  Ewyn’s Pre-Workout not only has these benefits, but it also has ingredients to increase fat burning and weight loss. Ewyn’s Pre-Workout has Exactly What You Need!

EWYN ITALIAN SEASONING

By Recipes

Ingredients:

  • 2 Tbsp dried oregano
  • 2 Tbsp dried basil
  • 2 Tbsp dried rosemary
  • 2 Tbsp dried parsley
  • 1 Tbsp dried thyme
  • 1 Tbsp chili pepper flakes
  • 2 tsp garlic powder

Instructions:

  1. Mix all ingredients together and store in an airtight container.

Makes Multiple Servings 

*Counts As: 0*

EWYN DIRTY CHAI LATTE

By Recipes

Ingredients:

  • 1 scoop of Ewyn Vanilla Whey Protein
  • 1 cup Black Chai Tea
  • 1 shot of Espresso
  • 1 Tbsp MCT oil

Instructions:

  1. Brew 1 cup of your favourite chai tea and set aside. (brewing tip: you want hot, not boiled water for this tea.)
  2. Next brew a shot of Espresso and add 1 oz of warm water and MCT oil.
  3. Blend for 20-30 seconds.
  4. Add tea, Ewyn Vanilla Whey and blend again for 20 seconds.

Makes 1 Serving 

*Counts As: 1 Protein, 1 Fat*

BUFFALO SHRIMP BITES

By Recipes

Ingredients:

  • 4 oz raw shrimp
  • 1 cup slice cucumber
  • 3 Tbsp diced red onion
  • 1/4 mashed avocado
  • 2 Tbsp mayonnaise
  • 2-3 Tbsp buffalo sauce
  • ZEST to taste

Instructions:

  1. Peel tails off shrimp and cook in saucepan for a few minutes until pink.
  2. Slice the cucumber and dice the onion.
  3. Mash avocado.
  4. Mix mayonnaise and buffalo sauce together.
  5. Toss shrimp in saucepan with spicy mayonnaise.
  6. Place cucumbers on a plate, then top with small amount of mashed avocado.
  7. Add 1 piece of buffalo shrimp on top of cucumber and avocado.
  8. Sprinkle on red onion.
  9. Add ZEST to taste.

Makes 1 Serving 

*Counts As: 1 Protein, 1 Veg, 1 Fat*

EWYN PROTEIN PANCAKES

By Recipes

Ingredients:

  • 1 egg
  • 1 egg white
  • 1/2 scoop of Vanilla or Chocolate EWYN Whey Protein
  • 1/4 cup oatmeal
  • 1 Tbsp MCT Oil or Coconut Oil (optional)

Instructions:

  1. Soak oatmeal in just enough hot water to cover to soften the oats.
  2. Mix eggs and EWYN Whey Protein into oats with a fork or blend in blender for smoother texture.
  3. Pour mixture onto heated frying pan and cover until almost fully cooked and then flip over to finish cooking.
  4. Could add 1 Tbsp of oil into the mix if you need a fat or pour some of your Tbsp onto the pan and the rest in your mix if it is not non-stick.

Makes 1 Serving 

*Counts As: 1 Protein, 1 Carb, (fat optional)*

FROZEN BLUEBERRY BITES

By Recipes

Ingredients:

  • 1 cup blueberries
  • 1/4 cup 0% Greek yogurt
  • 1/2 scoop EWYN Vanilla Whey Protein

Instructions:

  1. Mix Greek yogurt and protein powder together.
  2. With a toothpick, dip a blueberry into the yogurt mixture and transfer to a parchment paper lined baking tray.
  3. Fill tray with blueberries and place in freezer for about an hour.
  4. Take them out when you need a sweet snack!

Makes 1 Serving 

*Counts As: 1 Protein, 1 Fruit*

BBQ CHICKEN PIZZA

By Recipes

Ingredients:

  • 1 meal compliant wrap
  • 4 oz chicken, cooked
  • 1/4 cup crushed tomatoes
  • 1/2 cup bell pepper, diced
  • 1/4 cup onion, sliced
  • 1 Tbsp low sugar BBQ sauce
  • 1 oz low fat cheese, shredded

Instructions:

  1. Preheat oven to 350 degrees.
  2. Mix BBQ sauce and crushed tomatoes.
  3. Spread sauce over wrap.
  4. Slice chicken and place on top of sauce.
  5. Add bell peppers and onions (can substitute with any vegetable).
  6. Top pizza off with shredded cheese.
  7. Bake in oven for 5 to 7 minutes or until desired crispiness.

Makes 1 Serving 

*Counts As: 1 Protein, 1 Carb, 1 Veg, 1 Add On*