Let’s Talk Self Care.

By Recipes

Coming through Covid-19 has been game changing for us all, and finding ways to feel positive energy and our power source can be a struggle. We could all use a reboot or something to make us feel special, valued, happy, and mostly proud of who we are. Self care is about giving the best of you and not what is rest of you. Give yourself the same care and attention that you give to others and watch yourself bloom!

Treating yourself doesn’t have to take a toll on your wallet either. It is about making the time for the little things in life that bring you joy or a small change in your routine to allow yourself more peace of mind! A change in plans could mean a change in you.

Below we’ve shared some cost effective DO IT YOURSELF recipes for you to try! Take some time this week- if even for a few minutes- to gift self care.


Homemade Coconut Cinnamon Foot Scrub:

  • Coconut oil – 1/4 cup
  • Cinnamon – 1 teaspoon
  • Sugar – 1 cup
  • Essential oil – 1 tsp (optional)

Mix all the ingredients into a bowl and transfer it into a clean glass jar or any container with a lid.
Set it aside until prepared to use.


Lemon and Salt Blackhead Scrub:

  • Lemon Juice – 1 tbsp
  • Table Salt – 1 tsp

Squeeze a few drops of lemon juice into small bowl. Add table salt. Rub the mixture carefully on your nose and chin and wherever else you find blackheads. Wash the mixture away with warm water.


Strawberry Vanilla Lip Scrub:

  • 2 tablespoons of sugar
  • 1 small mashed strawberry
  • 1 teaspoon of coconut oil
  • A few drops of natural vanilla extract

Mix all the ingredients together in your favourite sanitized container. Apply to lips and exfoliate using circular motions with either your finger or a toothbrush.


Remember, an empty tank will take you nowhere. You have to allow yourself time to refuel.

Fruity Rainbow Pops

By Recipes


  • 5 cups of plain Greek yogurt
  • ½ cup of raspberries
  • 1 small kiwi (peeled and diced)
  • ½ cup pineapple (cubed)
  • ½ cup mango (cubed)
  • ½ cup strawberries (sliced)
  • Sweetener to taste
  • Popsicle mold with openings and 10 popsicle sticks


Scoop the plain Greek yogurt into 2/3 cup servings in 6 bowls.

Puree the fruit in a blender, one at a time, starting with the lightest colour first so there is no need to wash the blender out each time. Each fruit must be completely pureed so if necessary, add small amounts of water.

Stir each fruit into one bowl of yogurt, leaving the 6th bowl of yogurt without fruit.

Carefully spoon 1-2 tbs of yogurt into each mold in layers starting with the plain yogurt.

Insert popsicles stick and freeze for 6-8 hours.

Makes 5 servings. 2 popsicles = 1 serving 

DON’T SLEEP ON SLEEP PART 1: What is sleep and how does it work?

By Uncategorized, Weight Loss Tips
Written by: Craig Warrian


Sleep is a fascinating state that almost all living beings on our planet require.  But it is also loosely regarded as a waste, we don’t prioritize it, we short change our sleep for just about any reason (late night TV, work demands, Netflix bingeing, browsing the web, social media etc.).  But why are we so willing to forgo our precious slumber?

In this 3 part series, we’ll investigate what sleep is, why we need it and what are some tangible lifestyle changes we can make right now to improve our sleep quality.

We spend approximately one third of our lives sleeping and yet, how much do you really know about sleep and why you need it?  Sleep is important, so why are we willing to pass on it?

In 2008 a Stanford University survey was done to assess people’s exposure to knowledge and/or education around 3 key factors of health.  Those factors were Fitness, Nutrition and Sleep.  Below are the high level results of the survey:

Yes, I have been exposed to knowledge on the following:

  • Being physically fit: 99.9%
  • Eating a nutritious diet: 91.3%
  • Obtaining adequate sleep:  1.8%

I am not a mathematician, but there is clearly a MASSIVE gap in knowledge, awareness and understanding of sleep.  How can there be so little information about sleep when it is so fundamental and important to our overall health?

What is sleep?

Trying to define sleep is a challenge unto itself.  Is it a state in which our eyes close, body and brain activity cease and we lose consciousness?  Not exactly.  In fact, during certain “levels” or “stages” of sleep, brain activity can be very high.  Physical movement also occurs more regularly than we might think.  Amazingly, your eyes don’t even need to be closed to be in a sleep state (say what?).

Here are a couple of characteristics that help define sleep:

  1. Perceptual Disengagement: Simply put, in a state of sleep we become disengaged from our surroundings (sights, sounds and smells) and require some sort of stimulus to reengage our surroundings.
  2. Reversibility:  Once in a state of sleep to reverse out of that state, there needs to be a certain level of stimulus.  The amount of stimulus needed to be awoken depends on the individual and the state of sleep (Light sleep requires little stimulus to wake, while deeper levels of sleep require higher levels of audible or physical stimulus to reverse out of the state of slumber)

Many of us know that there are types or stages of sleep, but what are they and why are they important?

There are two types of sleep:

  1. REM or Rapid Eye Movement
  2. NREM or Non Rapid Eye Movement

REM sleep is a deeper stage of sleep in which we spend approximately 25% of our sleep time.  In this exciting type of sleep, we achieve our fascinating dreams.  During REM, our eyes dart back and forth in synchronicity (hence the name) in conjunction with our brain trying to scan the dream world.  In REM sleep we have tremendous brain activity.  Not only are our brains trying to scan the dream world (as it would scan the world around us while we’re awake), it is also creating the world that it is scanning.

Non-REM sleep is split up into 4 distinct stages from 1 through 4.  Stage 1 is our lightest stage of sleep and we get into deeper stages as we move through stages 2 to 4.

During a night of sleep we move through multiple sleep cycles (3-7 cycles in one night of sleep).  Each cycle is approximately 90 minutes in length and comprised of REM and N-REM.

  • Stage 1 is our lightest stage of sleep (drowsiness and onset of sleep. Lasting only a few minutes)
  • Stage 2 is deeper sleep and is where we spend the majority of our time sleeping (approximately 40-50%)
  • Stage 3 and 4 are classified as your deep sleep stages.  We only spend 20 – 90 minutes a night in deep sleep, but that is where the body does so much cleaning, healing and building.

Deep sleep is usually only achieved in the first and second sleep cycle of the evening.  The remaining cycles are mostly comprised of Stage 2 and REM sleep and our most vivid dreams are in the latter part of our night of sleep.  Please see the below chart for a sample of an 8 hour night of sleep:

As mentioned above, a standard sleep cycle lasts about 90 minutes.  Using that 90 minutes as a baseline, we should be trying to get in about 5 sleep cycles in a night.  That would provide us with 450 minutes of sleep.  In hours, that equates to 7 and a half hours of sleep.  So now does it make sense when we hear people recommend that we get 7.5 – 8 hours of sleep a night?

Each stage of sleep is necessary and very important, but some stages have distinct advantages that we should be trying to tap into. You could call deep sleep somewhat of our natural “fountain of youth”. This is where your body releases the most HGH (human growth hormone), repairs tissues and cleanses the body of unwanted waste.  Deep sleep is also where your body is going to help you keep off those unwanted pounds and maintain and build lean muscle.  Look and feel younger and lose some unwanted pounds!  Sign me up!  All types of sleep are restorative, but the deeper levels of sleep really take it up a notch.  Therefore, we should be trying to prioritize that specific stage of sleep.

Quick Tips:

  • Try and get to bed in the 10:00 p.m. – 10:30 p.m. timeframe consistently.  Between 10:00 p.m. and 2:00 a.m. is often the sleep “sweet spot” where your body will dip into the deeper levels of sleep more readily
  • Try the EWYN studios sleep aid Sleep Slimmer.  This product is exclusive to EWYN studios and is designed specifically to not only help you get to sleep faster, but to get into those deeper stages and stay in them a little longer

In Summary:

A regular night’s sleep is a cyclical pattern of a combination of Non-REM and REM sleep.  An average sleep cycle is approx. 90 minutes long with our deeper stages of sleep typically occur in the first third of the night (between 10:00 p.m. – 2:00 a.m. ).  Our REM sleep gets longer and therefore more dreaming occurs in the latter part of our night’s sleep.

Try and get to sleep consistently around 10:00 p.m. – 10:30 p.m.  If this is a challenge, don’t hesitate to reach out to your EYWN health coach and ask about our sleep aid – Sleep Slimmer .

Since we’ve stepped through what a night’s sleep looks like… our next investigation will dive into the importance of sleep and steps that we can take to improve it.


Sizzling Summer Salad

By Recipes


4oz steamed shrimp OR 4oz broiled salmon fillet

1 cup baby spinach or mixed greens

¼ cup diced cucumber

½ cup cooked brown rice

½ cup sliced strawberries

2 tbsp balsamic vinegar

1 tsp extra virgin olive oil

1 tbsp slivered almonds


Toss spinach, cucumber, rice, olive oil and balsamic vinegar in a bowl. Fold in strawberries. Top with shrimp or salmon and enjoy!


Makes 1 serving.


By Weight Loss Tips

Interviewee: Dean Esser
Written by: Lyndsie Baxter


Does working out make you gain weight?  It is a common myth that has been passed down in the weight loss industry for years – “Working out or Resistance Training does not make you gain weight or big & bulky, the way you eat makes you gain weight or if proper diet, lose weight” this is just an excuse many people make as to why their weight loss has slowed down, this just isn’t the case explains Dean Esser, President of Ewyn Studios, personal trainer and former OPA Body Building Competitor.

“Even on the strictest of heavy weight training regiments, the average gym goer would be lucky to achieve 5lbs of muscle per year,” says Dean.

Many people think cardio, a minimal amount of weight training and more cardio is the key.  Or maybe circuit training will burn more calories.  Well the truth is – although lots of cardio & circuit training are good for the heart & health, they are not a necessarily the key to achieving your weight loss goals and can even be a hindrance.

Increased muscle is achieved through dietary management. Eating more – more weight gain.  Eating less – more fat loss.  If you are working out and eating a cleaner diet but are still not losing weight, it may have something to do with:

  1. Not Eating the Right Diet for You
  2. Counter Productive Workout Program (over doing it)
  3. Stress Levels
  4. Inadequate Sleep
  5. Not Staying Positive

Diet is crucial when it comes to muscle management and weight loss. Your meal plan needs to be healthy and sustainable but if you are leaving your body in too much of a caloric deficit it will start holding onto your food to sustain energy throughout the day, thus halting your weight loss.  Having a calorie deficit means that you’re burning more calories than you are eating or drinking.

Another common misconception correlating with diet is protein or protein shakes. Utilizing a Meal Replacement can add to weight gain; however, proteins do not make you ‘bulky’.  This idea is most likely due to the fact that proteins have been traditionally marketed as a “muscle builders.” Protein alone will not make you “bulk up”, your overall diet and workout regime play a bigger role in the amount of muscle mass you build.

Which brings us to some alternative workout programs you can introduce into your weekly schedule if you are finding that your current workout routine is not registering results.

“I’d suggest giving fasted cardio a try. Fasted cardio is when you perform cardio within the first 30 minutes of waking,” says Esser, “You want to do something like a power walk, jog or an elliptical.”

Keeping with the “don’t over do it” conversation, try to plan your workouts for 3-4 times a week MAXIMUM. Workouts should last anywhere from 30-40 minutes with it being dedicated to either strength/resistance training, with an additional 20-30 minutes of cardio afterwards. Trying to combine everything at once in the same workout can be inefficient and set you on the wrong track.  Remember, cardio comes after the workout.  The average person takes 20 minutes to burn fat, so keeping the cardio after weight training puts you into an instant fat burning zone.

We know weight loss comes with a lot of information. It can seem overwhelming at times, but you need to remember to remain positive. This is a journey with MIND AND BODY, not just one.

“For me, the most positive people always lose weight the quickest,” Dean says, “Put your mind in the right spot to drive your body in the right direction.”

If you’re feeling stuck or at a loss with your results please don’t hesitate to reach out and speak to one of our Ewyn Personal Health Coaches or subscribe to our mailing list and reach out with any questions! Also be sure to check out the recipes on our website. They’re updated all the time and are Ewyn approved!

Banana Split for Two

By Recipes


Hot summer days demand delicious cool treats. Here’s one you can enjoy while sticking to your meal plan!



3/4 cups of plain 0% Greek yogurt

1 scoop EVO Whey Protein

1 banana

2 cup mixed berries, fresh or frozen (Thawed frozen berries add some delicious juices!)

Optional: 1 tbsp of No Sugar Added caramel or chocolate sauce



Mix protein and Greek yogurt together and freeze. Once frozen, scoop into 2-3 scoops in a long banana split dish. Split a banana length wise and place on either side of the “ice cream”. Add berries on top of everything and if desired, drizzle 1 tbsp of No Sugar Added caramel or chocolate sauce over everything. Don’t forget the cherry on top!

To Fat or Not To Fat… That Is The Question

By Weight Loss Tips


Fat.  Does hearing the word create a certain sinking feeling in the pit of your stomach?  Or does it represent a constant uphill battle to remove some of that dreaded stuff from your body’s frame?

In my home growing up, fat was to be avoided due to its suggested negative relationship with cholesterol and heart disease.  For the past 50 or 60 years, fat has had a sketchy reputation… but why?

Luckily, updated research is now showing us that we don’t need to fear fat (or lipids) as we once did.  In fact, we can and should be embracing good/healthy fats.  The question is, are all fats created equal?  What is fat and how did it get a bad name?  What are some good/healthy fats that I should be consuming?  Keep reading and we’ll explore these questions and provide 10 healthy fats that you should include in your diet.


Are all fats created equal?

The quick answer is no.  Fats are a crucial component of anyone’s diet, but not all fats have the same impact within your body.  Good/healthy fats can improve brain function, lower cholesterol, lower inflammation and even help lower body fat, while consistent consumption of unhealthy fats can definitely send you down a different path of chronic disease and weight gain.


What is fat and how did it get a bad name?

Fat is one of the 3 main macronutrients that our bodies use when we consume food.  The other two are carbohydrates and protein.  We’ll get into more about each of them a little later.  Fats are a key component of our diet.  Good or healthy fats, are an essential energy source that can fuel our body, and improve our health.  A good rule of thumb when consuming fats is to focus on consuming fats that occur as naturally as possible.  Therefore, try to consume fats that go through the least amount of processing as possible.  Avocados, olives or olive oil, coconut oil, fatty fish are just a few examples of naturally higher sources that can benefit your health.  Try to avoid your highly processed industrial vegetable/seed and corn oils etc.


So where did the “low fat” craze come from?

Post World War II, research began to emerge suggesting a link that consuming saturated fats (ie. eggs, red meat and coconuts) lead to coronary heart disease.  A decade or so later (1960s) government health agencies began making recommendations that people should reduce their dietary fat intake.  By the 1970s, food guidelines had changed, suggesting the population needs to reduce saturated fat intake and to increase the consumption of carbohydrates and therefore launching the still now believed “War on Fat”.  Though the recommendation of increasing the intake of carbohydrates was in the form of fruits and vegetables, most people looked at it as ANY carbohydrates were good and that all fat was bad.  Unfortunately, this was a massive oversimplification.


The major challenge in all of this, was that the studies that attributed saturated fat as the cause of heart disease,  never actually linked high-fat diets to heart trouble.  Additional studies have in fact now debunked all of the research that was done to create this “fat is bad” belief.  Amazingly, not only has additional research been done to discount the “fat is bad” understanding but many studies have actually shown that consumption of the correct types of fat can actually improve your overall health including that organ that was supposed to be damaged by fat… your heart.


Food is information?

Food is information for our bodies.  As we consume certain foods, they are digested and broken down into their individual components.  Our bodies acknowledge these components and react accordingly.  The 3 main “macronutrients” that we consume are carbohydrates, protein and fats/lipids (as mentioned earlier).


Think of protein, broken down into amino acids, as the “building blocks” for the body.  Simplistically, protein is providing our bodies with the supplies necessary to rebuild itself.  Carbohydrates and fats on the other hand, can basically be looked at as energy sources.  They are able to be broken down into their individual components (carbohydrates into glucose/sugars and fats into fatty acids) and used to power our bodies.


Anyone surprised to hear that fat is an energy source?  There is a bit of a catch however.  If you are consistently consuming high levels of carbohydrates (grains, pasta, breads, crackers, rice, sweets, baked goods, potatoes etc.), your body will prioritize the use of the simple or fast burning energy from the carbohydrates.  Your body will unfortunately not use as many of the fats you are consuming or the fat stored on your body as an energy source, it will instead send those calories from consumed fat into storage (body fat).  Collected body fat is just “stored energy” and is used as a survival mechanism when food is scarce. Our bodies do this automatically.  For most of us however, we do not live in times where food is scarce; it is abundantly available to us year round.  So, it becomes very important that we keep our carbohydrate consumption to healthier options and at moderate to lower levels, to allow our bodies to utilize those healthy fats even better.


What are the healthy fats we should be consuming for health and weight management?

1.       Avocados & Avocado Oil

  • Rich in fats that aid in the raising of “good” cholesterol and lowering the “bad”
  • Vitamin E
  • High in protein vs. any other fruit
  • Cooking: Avocado Oil can be used in high heat cooking due to its higher smoke point

2.       Butter & Ghee

  • Brain and Skin health (Omega-3 and Omega-6s)
  • Rich in fat-soluble vitamins and trace minerals
  • Cooking: Ghee is better for higher temperature cooking.  Use butter at lower temps

3.       Coconut Oil

  • Rich in medium chain fatty acids:
    • Easy to digest
    • Not typically stored by the body as fat
    • Med Chain fatty acids are smaller in size and are used for energy in cells quickly
  • Can be used as a topical skin moisturizer
  • Cooking: Can be used in higher temperature cooking due to its higher smoke point

4.       Extra Virgin Olive Oil (EVOO)

  • High levels of antioxidants
  • Boosts heart health, memory and cognitive function
  • Cooking: Not recommended for cooking due to its very low smoke point.  Use in salad dressings and/or drizzling and dipping

5.       OMEGA-3s

  • Preferred sources of Omega 3s are DHA and EPA, which are found in fish like salmon, sardines, mackerel and anchovies
  • Supplement with fish oil: Try out EWYN’s own OMEGAS
  • Try and get at least 1,000 mg a day of EPA/DHA (6 capsules of EWYN’s OMEGAS will supply this amount)

6.       Nuts and Seeds

  • Rich in ALA Omega 3s (brain food)
  • Aids in lowering “bad” cholesterol
  • Walnuts and almonds are preferred nut choices
  • Flaxseeds and chia seeds are the top seed choices

7.       Eggs

  • Loaded with a full protein (all amino acids)
  • Can aid in lowering cholesterol while improving heart health
  • Can reduce risk of metabolic syndrome

8.       Grass-Fed Beef

  • Grass-fed has a different nutritional make-up than grain fed beef
  • Grass-fed has conjugated linoleic acid (CLA) which can aid in the prevention of cancer and other diseases
  • Higher healthy Omega 3s than grain fed beef

9.       MCT Oil

  • MCTs – Medium chain triglycerides
  • MCTs are easily digested and sent to the liver, where they can give your metabolism a boost!
  • Cooking: Use in dressings, smoothies and even coffee

10.   Dark Chocolate

  • We are referring to REAL dark chocolate.  70% cocoa or higher (such as 85%)
  • High in fat and rich in antioxidants (which helps our bodies from free radicals, which can cause disease)
  • Flavanols in dark chocolate improve heart health
  • Consume 1 or 2 small “squares” of dark chocolate (not a bar at a time).  The added sugar can still have negative effects.


To recap:

  • Healthy fats are not to be feared or avoided.
  • Key is to incorporate as many healthy or good fats into your diet as you can
  • Make those improved fat choices to
    • Boost energy
    • Reduce disease risk
    • Shed some of those unwanted pounds
  • Try your best to improve your carbohydrate choices
  • Consume more whole foods carb options:
    • Sweet potato
    • Steel cut oats
    • Oatmeal
    • Basmati or wild rice
    • Etc.
  • If carbohydrate consumption stays high or more processed/simpler carb choices are consumed regularly:
    • You are creating an environment for chronic disease and weight gain
    • Even healthy fats can be shuttled into storage in the form of dreaded bodyfat coupled with high carb consumption
  • Please refer to your EWYN meal plan and/or EWYN health coach for approved foods, quantities and additional fat burning strategies while on plan.



Written By: Craig Warrian, International Service Supervisor, Ewyn Studios International

Sources & Credit: https://draxe.com/nutrition/healthy-fats/ (Dr. Josh Axe, DC, DNM, CNS, is a doctor of chiropractic, certified doctor of natural medicine, clinical nutritionist, and founder of draxe.com)


Meal Planning for Camping

By Weight Loss Tips


Losing weight while camping is going to take some discipline since most of us will be camping with other people who may not have the same goals as you! Before you set out on a camping adventure with others who may not be as supportive as you would hope, make a list of all the reasons you started your journey. Seems simple, but those who have a clear understanding of their “why” are much more likely to stick to their new healthier lifestyle. You need a clear understanding of what the result is when those “friends” are trying hard to sabotage your efforts. Once you make your list, be sure, to read it daily (a good time is with your morning coffee before everyone rises so you can set your positive intention for the day.) I have clients who put all these “whys” on the back of a photograph of where they are now to remind them why they started! Or maybe a picture of the dress you want to wear or the shorts you are working towards😊

Now that we are feeling strong and motivated as to why our goal is important, let’s move on to how we are going to prepare ourselves for success! First, we need to plan, plan, and then plan again! Planning your days away is going to be the key to your success. Download Ewyn’s handy meal planner to get your head around how your days are going to shape up. Don’t get me wrong though, we can plan everything and then it rains and that campsite snack gets rained out so plan to be flexible with your meal plan. If you must switch things around to make it work then go for it. If you are camping in a trailer. this will be a breeze. In a tent may be a bit trickier as you will not have a fridge or freezer to keep things frozen until you need them. If you are tent camping, you may want to precook most of your food so it stays fresh and makes it much easier to prepare at the campsite. One of my favorites is pre-done spaghetti! I precook it all and even mix it with the quinoa pasta ahead of time, then just warm it up on the campfire and tada! Camping Italian style! Be sure to add a treat meal into your plan as well. Pick one night when you can enjoy a hot dog or sausage if that is your family’s go-to camping food. Pack your Cheat It so you can enjoy it and minimize the damage.


Check out this one-day sample camping menu with recipe ideas.


Here are a few must haves on your menu:

Boiled eggs

Veggies pre-cut and washed

Baked potatoes

Fruit washed and ready to eat, especially apples (Check out these yummy apple snacks!)

Pre-portioned pistachios and almonds

Instant oatmeal (plain)


EVO Whey protein

Ewyn-exclusive protein bars

Homemade frozen hamburgers

Canned tuna or salmon

EVO Revive


Now that we have our meal plan, the camper is packed and off we go! If you are traveling any distance be sure to read our blog entry on travel tips. Once you arrive, up your activity level. Camping is a great time to enjoy a hike, go for a bike ride or just enjoy playing with the kids. Bring activities that encourage physical activity, so you keep moving. Challenge yourself to get up every hour and do 10 minutes of walking or activity. Check out our blog on fun outside activities you can do with the kids for some ideas! Do not forget the raincoats so even if it rains you can go puddle jumping with the kids.

Now let’s talk about fluid… this is not the time to forget your water! Make sure you bring bottles of your own water for the trip so you can still get your 8 glasses in daily. Use your EVO Revive to help flush fluid and give you some energy mid-afternoon. If alcohol is a big part of your camping regime ohhh… first pull out that note you wrote yourself on “WHY” you embarked on this weight loss journey… hmmmm maybe only 1 drink today! Alcohol causes fluid retention, slows the metabolism of fat and if we have too many, causes us to make poor food choices which leads to weight gain. This is why it’s extremely important to keep drinking to 4 oz per day. My trick… do 2 oz and add soda water or diet sprite to make a spritzer or a shandy if you are a beer drinker. If you like the hard stuff, mix 2 oz in a big shaker cup of EVO Revive. It will look fancy and you will be cutting the alcohol down while helping flush fluid. Win-win!

Camping is a great way to get outdoors and enjoy time with family and friends, but it does not have to cause you stress while you are on your weight loss program. If you need help with meal planning, prepping and supplementation to support you while you are gone, reach out to your health coach today for more great tips! And Happy Camping!

Staying On Track When You’re On The Road

By Weight Loss Tips


This time of year, we often get requests from our clients asking for tips on how to stay on track while on vacation. Staying in a hotel, airline travel, and road trips can cause significant difficulties when sticking to a meal plan.


With travel restrictions beginning to relax, many of you may be planning modified vacations such as road trips within your province, so we thought we would take this opportunity to provide you all with some great tips to plan ahead and stay on track when you hit the road:


  1. BEFORE you get there, look up potential restaurants en route and at your final destination to check the menu for healthy options.
  2. Call your hotel to ask for a kettle, microwave, and fridge in your room so you can prepare breakfasts and snacks.
  3. Check for nearby grocery stores or markets for fresh, real food essentials; greek yogurt, berries, veggies and protein.
  4. Trip permitting, bring your own travel pack of “Power Tools” – a bowl, cutlery, shaker cup, tea mug, steamer, omelette maker, prep bowls, and resealable bags.
  5. For road trips, fill a small cooler or insulated lunch bag with essentials (veggies, fruit, protein-filled wrap, greek yogurt, etc.) and water with Revive or tea. Have picnics instead of fast food!
  6. Eat before you leave or take a meal to eat on the go. Try a mason jar salad – easy, delicious, and packed in a reusable container! Load up on veggies whenever you can.
  7. Use the hotel pool and ask locals for walking trail recommendations.
  8. Stick to your exercise routine and eating schedule as much as possible.
  9. Travelling can cause occasional constipation, so pack your PM/BM or GE Pro Zyme and use daily while on vacation.
  10. If you encounter a meal out, take Carb Control or Cheat It to help with carbs and alcohol.
  11. When you return home, get right back on track and add an extra bottle of water daily.


As our lives slowly get back to normal, we hope everyone gets a chance to enjoy a vacation or stay-cation after so much time at home. Follow our tips and keep reaching your goals no matter where you are!



Cucumber Crunchies

By Recipes


These crunchy little treats are an excellent snack food to enjoy without straying from your meal plan.



  • 1/8 cup cherry tomatoes (halved)
  • 1/3 cup cucumber slices
  • 4oz tuna (canned, water packed)
  • 1/4 cup sliced almonds
  • 1/8 cup diced red onion
  • 1 tbsp light mayonnaise
  • ZEST to taste
  • 3 slices of Melba Toast


Combine tuna, mayonnaise, almonds, red onion and ZEST in a bowl. Top melba toast with slices of cucumber, tomato, and tuna mixture.

Makes 1 Serving

Tip: If you need to skip the carb, omit the melba toast. The cucumber slices can act as your base!