Homemade Curry Spice

By Recipes

Making your own curry is a great way to add loads of flavour to your food and keeps you in control, so you’re not accidentally consuming extra salt, sugar, and fillers that often come in pre-made spice mixes. Here is a fantastic recipe for curry spice that you can keep in your cupboard to use again and again! (Oh, and stay tuned for next week’s recipe where you’ll use this curry spice to make Jamaican Curry Chicken!)



·       1 oz Ground Coriander

·       1 oz Turmeric Powder

·       1 oz Ground Fenugreek

·       1 oz Ginger Powder

·       1 oz Black Pepper

·       ¼ tsp Cinnamon Powder

·       1 tsp Dried Thyme

·       5 Cardamom Pods

·       ¼ tsp Mustard Seeds



·       Using a scale, weigh and combine the first 5 ingredients

·       Add the Cinnamon & Thyme

·       In a small pan toast the Cardamom. You will know it done when it slightly turns a golden colour and by the smell (toasty.) Constantly shake the pan so the cardamom toasts on all sides and does not burn (just a few minutes.)

·       Turn off the heat and add the mustard seeds. Cover and keep shaking until they start to pop. (They will pop like popcorn.)

·       Remove from pan and grind (Bullets work great for grinding!)

·       Place the powder in a mesh strainer add the powder to your spice blend. This step will prevent large pieces of the cardamom shell getting into your blend.

·       Combine all ingredients, cover and enjoy!

Salt & Weight Loss

By Weight Loss Tips


You’ve heard it before from almost every source: nutritionists, health coaches, personal trainers, wellness blogs, Sally from next door, they all say the same thing: “Salt is bad!” “Watch your sodium intake!”

But, why? Well, there’s a few reasons. Here are two that are particularly important if you are trying to lose weight:


Water Retention

Eating a lot of salt can cause your body to retain more water, which can show up on the scale as extra pounds. Here is why…

Your body tries to maintain a sodium/water concentration outside the cell walls that is approximately the same as sea water. When you consume sodium, your body holds on to water to maintain the right ratio. Consuming 400 milligrams of sodium (the amount in a single gram of table salt) causes your body to retain an extra 4 cups of water, which equals roughly 2 pounds of weight! So, when you eat that processed chicken or burger that on average has over 600mg of sodium, you will often see an overnight weight gain of 2 pounds. This can be extremely disheartening for someone who is working hard to lose weight.


Increased Appetite

There is also some evidence that high salt diets lead to an increase in appetite, causing us to eat more and ultimately consume more calories. A study by Friedrich C. Luft, M.D at the Center for Molecular Medicine found that urea, a bodily compound thought to be a waste product, has an important role in helping your body get rid of salt.

“Its function is to keep water in when our bodies get rid of salt,” Luft said. “Nature has apparently found a way to conserve water that would otherwise be carried away into the urine by salt.” But making urea takes a lot of energy, which leads to hunger! No wonder we so often fall completely off track after making only one small mistake in our diet.


Daily Salt minimum requirements are 180 mg with about 1500mg being a good standard to go by. If you choose a selection of different food options from your Ewyn food list, sticking to more complex carbs and non-processed food options, you will keep yourself within the recommended daily salt intake and watch those pounds drop off!


Changing Up Your Outdoor Activities

By Weight Loss Tips

It’s been a long couple of months. We’ve been stuck at home and our usual ways of exercising are off the table – no gyms, no organized sports or exercise classes, no playgrounds. Sure, many of us have made a point of figuring out other ways to exercise – but how many times can you walk or bike through the same neighbourhood before you tear your hair out from boredom? If you’re like us, you reached that point long ago – so we’ve scoured the internet and found lots of great ideas to change up your outdoor activities to keep you interested and keep burning calories! Check out these super fun activities you can do in your yard or neighbourhood – with lots to keep the kids entertained, too:


Plan an at-home scavenger hunt

Plan a weekend scavenger hunt for all the kids in the house. Go out the night before to hide small, cheap objects in and around the participating yard and house. Make the hunt as easy or as challenging as you want, depending on kids’ ages. Then on the big day, dole out lists of every item the children need to find and set them loose. Adults can play too!


Take a “Photo Walk”

A photo walk encourages you to get outside and looking at things from a different angle while taking pictures based on a theme.  Head  out with your camera and a theme (maybe choose one from the list below) and start snapping. Surprising things can be discovered this way, because you’re on the hunt for something specific and you need to work that little bit harder to find it.


Lawn Twister

Use circular stencils and spray paint to turn your lawn into a game board.


Water Balloon Dodge Ball

This one is pretty self-explanatory: dodgeball… but with water balloons. (Just don’t aim for people’s faces.) The kids will love this on a nice hot day, and do not underestimate the sweat you can work up with all that ducking and dodging!


Red Light Green Light

A good old-fashioned favourite that kids and adults can play together! First, you must decide on who will be the “crossing guard” and who will be the “vehicles”. The crossing guard gives commands and the vehicles will follow the commands. Designate a start and finish line about 50 feet apart (or as much space as you have in your yard or park area.) The crossing guard will stand at the finish line, and the vehicles will begin at the starting line. The crossing guard will either shout “green light”, which will allow the vehicles to move toward the finish line, or “red light”, which will force the vehicles to stop.

The first vehicle to reach the finish line wins. If any vehicle takes a step forward on a “red light” command, then that person must return to the starting line and restart. Be creative – the vehicles can move by not just running or walking but also by doing broad jumps, lunges, bear crawls, frog jumps, crab walks etc. for an extra tough workout!


Balloney Tunes Game

You will need at least 3 people to play this game, so it’s a great one for larger households or those with older kids!

Each person is designated a number from 1 to however many participants. One person will be standing with the balloon in hand in the middle of a square boundary (you can use chalk or washable paint on your grass to draw this boundary) while the other participants will be outside of the boundary. The participants outside of the boundary can be in a plank position, holding a squat position or standing in a normal stance. The idea is to wait for the participant holding the balloon to hit the balloon into the air and yell out the number of one of the other participants outside of the boundaries. Once another participant’s number is called, they are to run into the boundary and hit the balloon into the air before the balloon contacts the floor.

When the participant hits the balloon in the air, they must yell out the number of another participant (can be the number of the participant who called your number previously, it does not matter) and run back into the position they were in outside of the boundary. If the person outside of the boundary whose number is called does not stop the balloon from hitting the floor, then that person gets a point. That person will then be the next person to call out a number and continue the game. The participant with the LEAST number of points after three minutes of playing is the winner.

Chicken Lettuce Wraps

By Recipes



  • 5oz Chicken
  • 2-3 Large Lettuce Leaves (Boston Lettuce works great – it’s flexible enough to roll without breaking apart!)
  • 1/4 Avocado
  • 1/4 Cup Tomato (Diced)
  • 1/4 Cup Red Onion (Diced)
  • 2 TBSP Low Fat Sour Cream
  • Sodium-Free Fajita Seasoning (Mrs. Dash makes a great one!)


Cook chicken with fajita seasoning. Fill lettuce leaves with cooked chicken, tomato, red onion and avocado. Top with sour cream.

Optional: Add salsa for extra flavour, black beans for a fiber kick, or substitute Sour Cream for Low Fat Plain Greek Yogurt for extra protein!

Tip: You can grill a chicken breast on the BBQ before cubing it and adding the fajita seasoning. You can also use ground chicken if you prefer.

Makes 1 Serving



Asian-Style Chicken Lettuce Wraps – Use sodium-free Asian seasoning instead of fajita seasoning. Substitute tomato and onion for 1/3 cup finely sliced cucumbers and 1/4 cup shredded carrots. Substitute sour cream for 1 TBSP wasabi paste.

Protein Waffles

By Recipes

Makes 1 serving (Counts as 1 Protein)



1 scoop of Evo Whey Protein (Vanilla, Chocolate, or Pina Colada Flavour)

1/2 tsp baking powder

1-2 TBSP water


Mix protein powder, baking powder and water until it is a thick consistency. Cook in a Waffle Iron or in a non-stick pan and make it into a pancake. You can top these with fruit, jam,(add on) nut butter (fat or add on) and a no-sugar syrup like Walden Farms Maple Syrup.



Mother’s Day – Safe Ways to Celebrate Mom

By Uncategorized


As the pandemic leaves much of the world on hold, it has become clear that many upcoming holidays will have to have their celebrations altered. When it comes to Mother’s Day, however, there are still ways to make the mother in your life feel special whether she is near or far. We found some wonderful suggestions in an article by CTV writer Melissa Lopez-Martinez that we’ll share below:



For those who might not be able to physically be with the mothers in their life, it’s still important to stay connected.

Stylist and image consultant Barbara Aleks said a phone call or video chat is an easy way to accomplish this, but a handwritten letter delivered to them is a more personal touch that they won’t forget.

“A phone call, an email, setting up a Skype or Zoom call if you’re not physically with your mother or if you can’t be near them,” Aleks said to CTVNews.ca on Tuesday via phone call.

“But the one thing they would love more than anything is a letter – just a handwritten letter telling them how much they mean to you,” she said.

Aleks also recommends visiting your loved ones —from a safe distance of course— by driving by their home just to say hello.



While your mother’s favourite clothing store might be closed, there are alternatives through various online stores.

Lifestyle expert Julia Black shared her top picks for gifts any mother would enjoy on CTV’s Your Morning on Monday.

Black said an embroidered sleeping robe with a matching silk sleeping mask is a suitable gift for many mothers who might be lounging at home.

A more classic gift of jewelry can be taken up a step by ordering a custom necklace, either with the mother’s name or their initials.

To help those mothers that need to wind down and relax, Black recommends getting a teapot set or plant to aid in creating a more relaxing atmosphere around the house.

“We all know moms need to unwind, especially after a long day of work and online learning,” she said.



As for activities, Aleks said it’s best to go online. While your mother might have to skip the hair salon for now, she can attend a virtual hair or fashion style appointment from home to receive beauty and style tips she can do herself at home.

“A lot of companies are doing virtual consults. Maybe she wants to get her hair done in a certain way, get her connected to a stylist in her neighbourhood. Anything she would be able to enjoy virtually is a great idea,” Aleks said.

For those who live with a special mother, Aleks said one of the best gifts to give them is the day off.

“If you’re living with someone who is a mother give her the day off, clean the house, do the laundry … make the day hers and do everything for her, so she doesn’t have to lift a finger,” she said.

Other possible activities can include cooking a family dinner, having a game night or watching her favourite film.

Ultimately, it’s all about that “extra effort” in making the mother in your life feel acknowledged and loved especially during these unprecedented times. Aleks said the pandemic has been a difficult issue that Canadians are struggling with collectively, so any opportunity to find a silver lining can help many get through the pandemic.

“We’re all struggling and stressed from these uncertain times, so if there’s any chance to celebrate and bring some joy back into our lives then I say take the opportunity,” she said.

Portabella Mushroom Burger

By Recipes


Makes 4 Burgers

Ewyn Meal Plan: One burger counts as 1 Protein, 2 Veg, 1 Fat



1 16 oz package of ground chicken, turkey, or beef (*You could also use Chicken Breast or Steak)

1 tsp Cumin

1 tsp Garlic powder

1 tsp Paprika

1 tsp Onion powder

½ tsp Chili powder

Sprinkle pepper

8 Portabella Mushrooms (2 Per Burger)

1 Avocado (1/4 Per Burger)



Mix meat and spices together. Form into patties. (If you are using chicken breast or steak, rub spices onto them.) Cooking them on the BBQ is best but you could also use a George Foreman grill or pan on the stove.

Cook Portabella Mushrooms in oven at 375oF for approx. 20-25mins. You can cook these on the top rack of your BBQ as well. (They can be watery once cooked so drain remaining liquids off).

Once everything is cooked, use one mushroom as your bottom bun and the second as your top bun.  Add patty/chicken breast/steak, avocado, Franks Red Hot Sauce and mustard or sauce of choice. (Mustard and Franks are calorie-free!)

Top with spinach/lettuce or any other toppings you desire.

Note:  You can use whatever spices you desire in the ground meat mix.



Ways to Beat the Bloat

By Weight Loss Tips

Feeling bloated? You’re not alone. Most of us find ourselves bloated from time to time even when the world is operating as normal. Now, with so many of us trying to lower our frequency of grocery store visits, we are eating more and more processed foods with longer shelf lives. We’re drinking less water and not exercising as much because our routines have been disrupted. All of these factors and more can lead to a very bloated tummy – so here are some simple solutions to help you beat the bloat:


Skip The Salty Food Options

Pickles, ham, peameal bacon, cottage cheese, tuna, and processed carbs are all saltier food options – and although they are recommended choices on many healthy meal plans, these are not the best options if you are feeling bloated or puffy. Look to cleaner sources of protein and carbohydrates such as eggs and brown rice.

Drink Water

Water helps boost your metabolism, cleanse your body of waste and control your appetite. WebMD states that drinking water before meals results in an average reduction in intake of 75 calories per meal. Drinking water before just one meal per day would cause you to ingest 27,000 fewer calories per year. Do the math: You’d lose about eight pounds per year just from drinking water! Try one of our EVO Revive BCAA flavours to add some fun to your water! Ewyn clients that drink at least 1 scoop a day see better water consumption and better weight loss results.


Magnesium is a mineral. In fact, it is involved in more than 300 enzymatic reactions that keep the body functioning. Increasing your magnesium intake may help reduce water retention as electrolytes (magnesium) control water balance and cell hydration!

Good sources of magnesium include nuts, whole grains, and leafy, green vegetables. It’s also available as a supplement. PMBM is one of our favourite sources of magnesium to aid digestion, decrease bloating, and regulate bowel movements. Stephanie at Ewyn’s head office says that PMBM was a game changer for her digestive system!

Bump Up Your Cardio

Exercise is a quick way to reduce water weight – as you sweat, you lose water! You can lose anywhere between 16 and 64 oz per hour during a good sweaty cardio session. Your body also shifts water into your muscles, which helps with that puffy bloated look from excess water retention. Exercise also helps with sleep and stress which both also contribute to excess fluid retention.

Peppermint Tea

Our favourite natural way to bring down fluid retention! Peppermint is a natural diuretic and has amazing digestive properties. One Ewyn staff member says, “Any time I fly, I get a big peppermint tea to take on the plane with me and sip it throughout my flight to control the bloating and swollen ankles!”

Orange Creamsicle Protein Shake

By Recipes


This simple and delicious protein shake will satisfy your hunger and sweet cravings! It’s a breeze to put together – the kids will love it!


  • 4 oz almond milk
  • 1 small seedless orange (peeled)
  • 1 scoop vanilla (or chocolate for a fun variation) EVO Whey Protein Powder
  • 2 TBSP plain Greek yogurt
  • 3-4 ice cubes


Blend everything together and ENJOY!

Healthy Blackened Salmon

By Recipes

Blackened Spice Mix


·        2 tbsp paprika

·        1 tsp ground black pepper

·        1 tsp garlic powder

·        1/2 tsp cayenne

·        1 tsp onion powder

·        1 tsp dried oregano

·        1 tsp dried thyme

·        1 tsp cumin


Preheat the oven to 375 degrees

Mix all ingredients together.  Store in an airtight container. (TIP: Make a large batch & store in the pantry to use again and again!)

Place salmon on a rimmed baking sheet skin-side down.  Tap the fish dry with paper towel.  Drizzle lightly with olive oil and season with blackening blend.  Bake 12 to 15 minutes or until an instant-read thermometer measures 120°F and fish is flaky.