Weight Loss Studio

Owning An Independent Business vs A Franchise Weight Loss Studio

By Weight Loss Tips

The number of people who want to start leading an active and healthy lifestyle is constantly increasing, especially since the pandemic has started. Now that restrictions are starting to loosen and more people are heading for the gym, it makes sense to accommodate these demands.

There are two ways to provide exceptional fitness programs to the public — you can either start an independent business or franchise a weight loss studio. Although both essentially have the same concept and would offer weight loss programs for clients, buying a franchise is very different.

The Difference Between an Independent Studio and a Weight Loss Franchise

Independent Studio

Before you get into owning an independent studio, you should know that the fitness industry is extremely competitive. Even if your program has significant potential to do well, getting established is quite a journey and a huge challenge.

You’ll need to start from scratch — from searching for the right location to sourcing your equipment, training your staff and pooling in members. With that, you need to have a powerful marketing and sales team to help reel in clients and trainers to join your studio.

Fitness Franchise

A fitness franchise is a license that a person or company buys, allowing them to access a business’s proprietary knowledge, trademarks, and procedures. When you buy a franchise, you essentially own an established company.

You can avoid going through the initial challenges of starting an independent business, and instead, you’ll have materials, resources, and other collateral to work with to help build your studio.

Keep in mind that you need to stick to your studio’s foundation and rules since you’re not running an independent studio. But because you’re buying a franchise, you can ensure that their weight loss programs are tried and proven to work, so people will know about the studio and see it as established in the fitness industry.

Choosing the Best Option for You

Customer Behavior

Your customers are what will make your business tick. So if you’re choosing between starting an independent business or franchising a weight loss studio, you need to understand what your customers are looking for.

Typically, customers crave consistency and stability, especially when it comes to following a weight loss program. This is because they need to establish an effective routine that will help them reach their goals, and a fitness franchise can help with that.

On the other hand, you’ll also deal with people who are curious about the programs you’ll offer. With that, an independent studio may be more ideal to help ease a customer into the regular workout routine.

Consider Your Career Growth

When choosing whether to start an independent business or buying a franchise, one of the questions you need to ask yourself is what you feel about your personal growth and freedom. This is crucial because this is the biggest difference between running a business independently and owning a franchise studio.

If you don’t want to be tied down to any company, then personal freedom is at the forefront of your priorities. But if you choose a franchise route, you’ll have limited freedom, but you’ll be working with a global team who can help you with career growth.

Consider Your Upfront Investment

There’s no denying that starting a weight loss studio can be a pretty penny, but this can depend on several factorsFirst, there’s a big difference in pricing when it comes to franchises; with independent studios, you’re basically using your own money for the equipment, space, and more”.

Your upfront cost may be more (at first) when franchising, due to the licensing fee, advertising collateral, etc, however, the programs are already made, and you’ll have helpful training resources for your team, unlike independent studios where you’ll start from scratch. But the great thing about this is that the programs are already made, and you’ll have helpful training resources for your team, unlike independent studios where you’ll start from scratch.

The Bottom Line: Which One Should You Choose?

If you’re still weighing the options and you’re unsure whether to start an independent studio or franchise a weight loss studio, it all boils down to the career path you want, the budget, and the time you’re willing to invest.

If you don’t mind starting from scratch, an independent studio may be a great option, but if you want to work with an established company with proven weight loss programs, franchising a studio is your best bet.

How Can We Help You?

If you’re thinking of franchising a weight loss studio that offers effective weight loss programs, check out EWYN Studios.

We are the newest leader in weight management and nutritional products, focusing on changing the lives of our clients through our products and programs. Our diet plans, weight loss products, and coaching strategies encourage you to reach your weight loss goals, helping you shed pounds and look and feel the way you want.

Learn more about why you should work with us today!

FRUIT KABOBS WITH PROTEIN DIP

By Recipes

Ingredients:

  • 1/4 cup strawberries, sliced
  • 1/2 cup banana, sliced
  • 1/4 cup mandarins, peeled
  • 1/2 cup grapes
  • 1/2 cup kiwi, sliced
  • 1/2 cup plain greek yogurt
  • 1/2 cup EWYN Chocolate Whey Protein

Instructions:

  1. Combine EWYN Chocolate Whey Protein powder to plain greek yogurt. Stir until smooth.
  2. Slice fruit and layer onto BBQ skewer.
  3. Make as many as fruit allows.

Makes 1 serving

THE BASICS OF BCAAS (BRANCHED CHAIN AMINO ACIDS)

By Weight Loss Tips
Information by: Charles Poliquin

What are Branched Chain Amino Acids (BCAAs)?  BCAAs are essentially the individual components of protein.  As we consume protein, our body will break that protein down into tiny components that can be absorbed and those are called Amino Acids.

Essential BCAAs are made up of three ‘essential’ amino acids, leucine, isoleucine, and valine. They are essential because the body is unable to make them out of other amino acids, meaning they must be ingested through food or supplements. The BCAAs make up 40 percent of the daily requirement of all nine essential amino acids, indicating their importance.

The BCAAs are found in foods containing protein, with the highest concentrations in chicken, beef, salmon, eggs, and whey protein. They can also be supplemented, which can be useful for many of us because free form BCAAs (those consumed via supplement form don’t require our body to break the proteins down into individual BCAAs) bypass the liver and gut tissue and go directly to the blood stream.

As their name suggests, BCAAs have a branched side chain that simplifies the job of converting each amino acid into energy during exertion. They make up about 35 percent of all muscle tissue. The more BCAAs that are present in the muscles, the more they will be used for energy, slowing the breakdown of muscles cells, and preventing muscle loss.

WHEN TO TAKE BCAAS?

The benefits of BCAA’s are greatest when taking during/after your cardio/exercise routine. As that is when you breakdown your amino acids in your muscles and can refuel them through supplementation. However, BCAAs can be taken several times per day with added benefits and really any time you are looking for a refreshing drink!

BCAAS ENHANCE MUSCLE PROTEIN SYNTHESIS

BCAAs are well known for triggering protein synthesis. Combining BCAAs with resistance exercise results in maximal protein synthesis because they both trigger something called the mTORC1 signaling pathway that is essential for muscle building.

Another great benefit of BCAAs is that if you have to take time off from training due to injury, a need for a break, or lack of time, increasing your BCAA intake will minimize muscle loss. In addition, because BCAAs trigger protein synthesis even in the absence of exercise, the preservation of lean muscle tissue can keep metabolism up and help prevent fat gain when inactive.

LEUCINE-ENRICHED BCAAS EQUALIZE MUSCLE BUILDING BETWEEN OLD & YOUNG

The BCAA leucine can increase protein synthesis by as much as 145 percent when you take it after strength training. It’s become popular lately to take leucine alone without valine and isoleucine, however this is not supported by the literature.

For older people, leucine intake with the other BCAAs is paramount. As you age, creating a muscle-building environment in the body is important, but hard to do. Activation of protein synthesis is impaired, dropping off after age 35. This decreased muscle-building effect along with a tendency to eat less dietary protein with aging are the primary contributors to muscle loss and sarcopenia.

Leucine-enriched BCAAs (a BCAA mixture that is 40 percent leucine) are a “cure” for this because they have been shown to elevate and prolong protein synthesis even in older people in a dose-dependent manner after resistance training.

Remember, the more muscle you have, the more fat you burn in a day!  Therefore, when body fat loss is the goal, you really want to at minimum preserve your lean muscle and at best put a bit of muscle on to help burn away your stored body fat.

BCAAS INCREASE FAT BURNING AND CAN SUPPORT FAT LOSS

Surveys show that people with a higher BCAA intake in their diets have less body fat, more muscle, and better body composition.

Isoleucine improves glucose tolerance, while leucine increases energy expenditure and fat oxidation. Greater fat mobilization allows for a more flexible metabolism, which can enable fat loss from a combination of training and diet.

In a review of the role that the essential amino acids play in body composition, scientists wrote that the BCAAs “appear to have unique obesity-reducing effects” because they decrease food intake and body weight by increasing the gene signaling of muscle building pathways.

BCAAS ENHANCE ENDURANCE PERFORMANCE AND DECREASE FATIGUE

Reducing fatigue and improving endurance performance is the clinical trial area where BCAAs perform most impressively. There are two mechanisms via which BCAAs improve performance.

First, BCAAs can be burned as energy to maintain ATP energy levels during glycogen-depleting exercise. BCAAs may also enhance the body’s ability to burn fat, increasing the accessible energy pool.

Second, BCAAs prevent central fatigue of the nervous system by inhibiting uptake of tryptophan into the brain. Tryptophan is used to make serotonin in the brain, increasing tiredness and fatigue. Scientists who study the limits of human performance believe that the real limiting factor in performance is when the brain tells you “I’m done.”

BCAAS DECREASE MUSCLE SORENESS & DOMS FOR GREATER TRAINING FREQUENCY

A series of studies on both trained and untrained individuals show that BCAAs are worth the time and money to reduce (not prevent) DOMS in response to both resistance and endurance exercise.

BCAAs are the gem of workout/exercise supplements because they preserve the integrity of muscle fibers and reduce post-workout soreness, allowing you to train or do cardio at a higher intensity more frequently.

BCAAS IMPROVE INSULIN HEALTH & MAY REDUCE DIABETES RISK

The BCAA isoleucine improves glucose tolerance on its own, and the whole trio of BCAAs can support insulin sensitivity and metabolic rate for improved body composition.

BCAAS CORRELATE WITH LONGEVITY AND ARE THERAPEUTIC

BCAAs are used in medicine to treat liver disease, prevent muscle loss with aging, and reduce mortality risk with cancer. In addition to being therapeutic, BCAAs have an anti-aging effect because they increase the formation of new mitochondria.

In a review on BCAAs and human health, scientists write that BCAAs “behave as evolutionary conserved modulators of lifespan,” meaning they will help you live longer if you get enough of them. They also have been found to improve cognition because of the effect they have on the neurotransmitters, improving synthesis of glutamate and GABA and inhibiting serotonin.

Try adding Ewyn’s BCAA’s into your routine, it might be Exactly What You Need!

CIRCULATION

By Weight Loss Tips
Written By: Craig Warrian

This week, let’s investigate a key bodily function that gets very little, to no, love in the main stream “health and wellness” space, circulation.

Circulation of blood is one of the most important functions of the body.  Without circulation, there is no life.  This vital bodily function is regulated primarily by one of the body’s most important organs: the heart.  Many of us downplay the importance of proper circulation, by making lifestyle choices that prevent its proper function. Lack of regular movement, smoking, poor diet, untreated blood clots and prolonged sitting are contributing factors to less than optimal circulation.  Those of us suffering from diabetes, smoke, or are over 50 seem to be the most at risk.  Read on to find out more about the benefits and risks of blood circulation and a few simple ways to improve it.

Benefits:

Proper circulation is required to transport many key nutrients such as oxygen and  signaling molecules (hormones) around the body.  Without a robust circulatory system, many of our body’s systems can’t function properly.  The following are just some of the key benefits when your body is circulating properly:

  • Waste removal – with good circulation, your body can collect, transport and dispose of the waste that many organs create within the body.
  • Organ performance – strong circulation “feeds” your body’s key organs with all the necessary components they need to perform optimally
  • Increased energy
  • Reduced risk of disease
  • Increased oxygenated blood flow to body (lungs, heart and other muscles to operate properly)

Risks:

We’ve covered some of the key benefits or advantages of good circulation, now let’s explore some of the challenges we all face when we don’t have proper blood flow.

  • Lack of energy
  • Poorer performing memory, due to less oxygenated blood to the brain
  • Women – hair loss (alopecia)
  • Men – erectile dysfunction
  • Slower wound healing – white blood cells not circulating as effectively
  • Poor muscle performance, development, pain and stiffness (lack of oxygen supplied to muscles)
  • Numbness or cramping in extremities

How to improve circulation:

I hope we can all agree that having proper circulation is a good thing and something we should be trying to ensure works optimally.  Now, let’s take a look at a few strategies of helping our bodies achieve good blood flow:

  • Movement – move your body. Get out and be physical.  Whether that means going for a brisk walk, a challenging hike, dancing, riding a bike or shoveling snow… get out and move often.  Ensure that some of the movement you choose, is done regularly and is physically challenging. This is not your day to day movement.  This is such things as resistance training, weightlifting, brisk/speed walk, a run, swimming… not floating… swimming etc.
  • Yoga – yoga is a wonderful way to increase circulation. The bending, stretching and holding of different poses does a wonderful job of using your muscles, stretching soft tissues and the compressing and decompressing of veins can really take your circulation up a notch
  • Massage – massages, whether performed by a certified RMT or just a relaxing way for you and your partner to connect is a great way to relieve stress, reduce waste in your muscles and increase blood flow to the treated areas.
  • Hydration – though water may not be the most exciting beverage you can consume in a day, making sure you get a lot of it in every 24hrs will help you stay hydrated, flush waste/toxins and keep your blood flowing freely. Water is where the focus needs to be… not other beverages (for more information on hydration, please see our previous article here )
  • Omega 3s – who says fat is bad for you?! Omega 3 fatty acid consumption can absolutely help your circulation and reduce inflammation in your body.  Consuming it through natural seafood options is best.  If seafood is not your thing, then a good Omega 3 supplement will do the trick  (for more information on healthy fat options, please see our article here)

Taking control of our circulation is just another step in our journey of trying to live healthier and have more energy rich, fulfilling lives.  No matter your goals, whether it be disease prevention, weight loss, optimal health or just trying to be a bit better today than you were yesterday, improving circulation is going to get you one step closer.

Please reach out to your EWYN health coach for more invigorating and creative ideas of how you can hit your goals faster than ever.  EWYN is Exactly What You Need!

HAWAIIAN CHICKEN SHEET PAN

By Recipes

Ingredients:

  • 1-1.5lbs chicken breast
  • 1 red bell pepper
  • 1 orange bell pepper
  • 1/2 red onion cut into chunks
  • 1 cup pineapple chunks
  • 50 cals of Primal Kitchen Foods Hawaiian BBQ Sauce + more for drizzling
  • 1 tbs oil
  • 1/2 cup rice

Instructions:

  1. Preheat oven to 350 degrees and line sheet with parchment paper.
  2. Season chicken with oil and combine veggies on sheet.
  3. Bake in oven for 20 minutes then remove.
  4. Add pineapple chunks to sheet and cook for an additional 20 minutes or until chicken is cooked through.
  5. Remove sheet pan from oven.
  6. Divide into 4 servings and serve over 1/2 cup rice.
  7. Drizzle with 50 cals of Hawaiian BBQ sauce and enjoy!

Makes 4 servings

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*