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!

TURKEY MEATBALLS

By Recipes, Uncategorized

Ingredients:

  • 1 lb ground turkey
  • 1 egg
  • 2 oz parmesan cheese
  • 1 tbsp parsley, chopped
  • 2 tsp garlic powder
  • 1/2 tsp chili flakes (optional)
  • 1 tsp dried oregano
  • black pepper to taste
  • 1/2 cup pasta sauce

Instructions:

1. Preheat oven to 350 F.

2. Mix all ingredients (aside from pasta sauce) together, cover and refrigerate for 30 minutes.

3. Roll into 4.5 oz balls and place meatballs on a non-stick pan.

4. Cover meatballs with pasta sauce.

5. Cover and bake until fully cooked about 30-40 minutes.

1 Meatball = 1 Serving

*Counts As: 1 protein, 1 add on*

CONTROLLING THE CRAVINGS

By Weight Loss Tips
Written By: Dean Esser

What if a “pill” existed that would help slash your cravings for those highly palatable foods such as chips, fries, chocolate, cake, cookies, and ice cream? Would you be interested? Would you be curious? If you answered yes, to either of those questions, read on, this article will speak to you.

Does such a supplement exist? Yes indeed it does — and people are taking notice.

Why do we crave sugar? There are clear, biological reasons why we all crave sugar from time to time. Our body relies on glucose as a major source of energy. Evolutionarily, we are hard wired to recognize and desire things that are sweet. The bright colours of fruit, the sweet smell and taste of honey are almost instinctively passed down over millions of years. As such, our bodies will recognize and crave sugar which it recognizes as a reliable source of glucose/energy for the body. In modern times, there are many circumstances which will tap into those evolutionary desires and influence people to crave something sweet. Being fatigued, sleep deprived, chronically stressed or their daily diet is lacking in key nutrients can all cause our bodies to crave, quick absorbable sources of energy. Unfortunately, those quick sources are not typically broccoli or a lean breast of chicken. Our body knows what is a quick source or energy and they tend to be packaged foods (typically high in simple processed carbohydrates) and sweets. Other triggers for sugar cravings include low blood sugar, pregnancy, thirst, and certain prescription medications.

Why do we crave carbs? Other than the above mentioned evolutionary reasons of quick sources of energy, we crave carbohydrates because very simply, we’ve trained our bodies to do so. Eating these carbs on a regular basis has trained our system to understand that they too can provide that fast source of energy. When we consume these carbs, it causes our body to produce more of a hormone called insulin than we would want. Increased levels of insulin signal our bodies to accumulate fat by shuttling those nutrients into our fat cells. As insulin helps move energy into our fat cells (for storage), it isn’t able to do it’s other job which is shuttling other beneficial nutrients into our other cells such as lean muscle. If those other cells and systems in our body are craving Vitamin E and we keep feeding it carbohydrates, we continue to have a gap of Vitamin E, but our body keeps thinking it needs quick forms of energy and therefore continues its craving of more carbs.

Can you beat cravings with a supplement? Technically, yes. Supplements meant to curb cravings can be a helpful tool for people with diabetes as well as for people who want to lose weight.

The decrease in caloric intake could lead to weight loss, if it is sustained over time. Our bodies are then encouraged to tap into our “stored energy” (body fat), if other sources of energy aren’t always present. Stress, anxiety or depression can induce a biomolecular mechanism that causes the comfort food cravings and compulsive snacking that sabotage many weight loss attempts. Normal brain reward pathways are disrupted by this unbalancing of hormones and neurotransmitters, causing food cravings and emotional based eating/snacking. The best way to combat this biomolecular process is right at the root. An extract of saffron actually targets this appetite dysregulation at the neurotransmitter level and inhibits the snacking compulsion. Ewyn’s Crave Control has this extract, along with many other beneficial ingredients to eliminate the onset of cravings.

Not only does Crave Control have the right ingredients, it has them in the right and effective dosage. How can we manage cravings without supplementation? We can do so by limiting the amount of added sugars we eat. Rather than focusing on altering the flavour of foods to reduce sugar cravings, we should stick to more natural foods and foods with natural sugars, such as fruit. In nature, typically sweetness is paired with fiber, this helps slow the digestion of the sugars into our system (think of sugar cane. If you had to chew on a stick every time you wanted the sweet taste of sugar, how often would you be getting that sugar in? Probably not nearly as often as you are now.) The absolute best way to limit food cravings is by eating regular, well balanced meals. That means incorporating more whole foods through proteins, fats and carbohydrates.

There is no magic bullet but the closest thing to it is a healthy diet and regular exercise! That’s Exactly What You Need!

WHEN YOU FEEL LIKE GIVING UP

By Weight Loss Tips
Written By: Barbara Baristow

So, you have been on your weight loss journey for a few months, things have been going well, and now…well…this is not fun anymore.

You find yourself thinking ”I am getting bored, I am not seeing the results fast enough, I want to quit.” These are common feelings people have when embarking on any journey that is time consuming, requires lifestyle changes and is lengthy.  These feelings are part of the journey. These are the feelings that you must overcome.  If you do not, they will place you back at the beginning without achieving your goal or the change you wanted. Thus…the cycle begins again.

Instead of looking at the long term or the outcome or the end-goal, you must focus on the HERE and NOW and the process. Your long term goal will happen with the daily changes you are making. What are the daily changes? What are you learning, what are the changes you’ve seen, how is your life different/better, where would you be if you hadn’t started, what will happen if you quit? Self reflecting, journaling and being with others who have the same or similar lifestyle as you will be an asset to you as you move forward.

The misconception is that you don’t want to view this journey as a diet, a quick fix, a temporary disengagement from regular activities. Nothing is farther from the truth. Do not single yourself out and make it difficult for yourself. The idea is to embrace a new lifestyle, to welcome the changes, to learn the adjustments, to fit in your new habits, to rid yourself of damaging habits, to learn how to be strong and how to make your new routine work in any situation…this journey is about change. It is not about going back. Going back means this WAS just a “diet” a “quick fix” and is temporary. Remember, it was never any of those…it was all about you and living your best life… permanently.

Several of our blogs talk about your “why” and the people around you.  Are you beginning to see how important they are? You decided on a lifestyle change, to not be where you currently are, to conquer or overcome your “why” in your life. When you feel like giving up, remember it is just another step to your success that will challenge you. Enjoy the benefits of what you are doing, the journey, and to not long for the lifestyle you have left behind.  Take a moment to reflect on all your positive outcomes and continue on.

Always remember…your COACHES are there to help you navigate through.

“The past is over, the future is not here, today is what counts”

CAESAR BRUSSELS SPROUTS

By Recipes

Ingredients:

  • 2 tbsp olive oil
  • 4 cups brussels sprouts, shaved
  • 1 tbsp red wine vinegar
  • freshly ground black pepper

Dressing Ingredients: 

  • 2 oz freshly grated parmesan
  • 1 tbsp light mayo
  • 1 garlic clove, minced
  • 1/2 lemon, juiced
  • 1/2 tsp dried oregano
  • 2 tbsp olive oil

Instructions:

1. In a large skillet over medium heat, heat olive oil.

2. Add brussels sprouts and season with pepper.

3. Cook, stirring occasionally, until the brussels sprouts are crisp tender and a vibrant green, about 5 minutes.

4. Stir in red wine vinegar and remove from heat.

5. Transfer to a large serving bowl.

6. In a shaker cup combine together, parmesan, garlic, light mayo, lemon juice, olive oil and oregano. Shake!

7. Drizzle the dressing over brussels sprouts and toss to combine. Garnish with more grated Parmesan.

8. Serve warm or at room temperature, enjoy!

Makes 4 Servings

*1 serving = 1 vegetable, 1 fat, 1 add on*

BREAKFAST PEANUT BUTTER BALLS & COZY MOCHA

By Recipes, Uncategorized

Ingredients:

  • 1 Vanilla Crisp Protein Bar
  • 1 Tbsp Natural Peanut Butter or Almond Butter
  • 1/4 tsp Dark Cocoa Powder (optional)
  • 1 Package of Ewyn Cozy Whey
  • 1 Cup of your favourite Coffee

Instructions:

1. In a mini chopper or blender chop the bar to a powder.

2. Add 1 Tbsp of peanut butter and mix

3. Make 4 peanut butter balls

4. Dust with 1/8-1/4 tsp of dark cocoa powder

5. Make a cup of your favourite coffee and add 1 package of Ewyn Cozy Whey

6. Pair together for a delicious breakfast on the go or at home to share!

Happy Holidays!

*1 Protein, 1 Fat and 1 Add On*