Healthy Blackened Salmon

By Recipes

Blackened Spice Mix

Ingredients

·        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

Instructions

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.

Enjoy!

Meal Planning & Preparation

By Weight Loss Tips

 

In the midst of this pandemic, you are likely taking extra precautions to keep you and your family safe and prepared, including making sure you have everything you need at home. When it comes to food, how can we achieve this while ensuring we stay healthy and minimizing the stress and mistakes that often come with meal planning? This article contains information on food planning, including what to buy, how much to buy, and preparation tips to help keep you on track.

PLUS: Read on for a free downloadable Weekly Meal Planning Guide!

Check what you have at home first
Take a look at the foods you already have in your refrigerator, freezer, and pantry. (Don’t forget to look at expiration dates and best before dates!) This will help you plan meals around what you already have, and will help you limit the number of trips to the grocery store and avoid spending money on items you don’t need.

Make a grocery list
Shopping feels a lot more stressful than usual right now. Make a list ahead of time to stay focused, get the items you need, and keep your shopping trip short. Since stores may not have some specific items, create a list with general items like “fruit” or “bread.”

How much should I buy?
As scary as these times can be, resist the urge to buy in much larger quantities as this results in supply shortages and all too often, unnecessary wasted food & resources. It can also result in overeating. (Ever finished an entire bag of chips just because it was there? Now imagine what might happen if you have 6 bags of chips waiting for you in the cupboard.) Prepare a shopping list that will cover you and everyone in your household for 1-2 weeks.

Include fresh, frozen, and non-perishable items
Plan for a mix of fresh, frozen, and shelf-stable foods. Eat your fresh food first. Stock your freezer and pantry with items you can eat in the second week and beyond.

What foods should I buy?
Choose a mix of shelf-stable, frozen and fresh foods. Examples of shelf-stable foods include pastas, rice, legumes, nut butters, and dried and canned goods. Frozen options to think about might be breads, meats, vegetables and fruits. With fresh foods, buy a variety in quantities that you would normally buy. Remember to include the special needs of all family members, including pets, infants, or those with dietary restrictions. If you’re following a Ewyn® Weight Loss Studio meal plan, refer to your meal plan food list.

What should I make?
While everyone is home together, you may feel inclined to try a new recipe or experiment with new flavors to keep things interesting. For others, sticking to simple items or familiar foods and tastes provides comfort. Plan what works for you and your family.

 

To help you plan your meals, track your inventory, and prepare your grocery shopping list for the week, we’ve prepared this handy Weekly Meal Planning Guide as a free download. Print one out and get started this week! 

 

Struggle with weekends? Nicola D., International Service Supervisor at Ewyn®, says: “If I have clients who struggle with sticking to their meal plan on weekends, I tell them to treat Saturdays and Sundays like regular ‘work days’, then prep their meals accordingly. That way, their food is ready to go and they’re far less likely to fall off track on weekends.”

 

Time to start planning!

Adding Structure To Your Day

By Weight Loss Tips

Let’s face it: Most of our daily routines are completely out of whack right now. We are used to leaving the house for work on a regular basis, getting the kids ready, packing lunches, stopping for groceries and running errands on the way home, hanging out with friends and family on weekends. Having all this routine interrupted so significantly is something most of us have never experienced in our lifetimes. It’s no wonder it has left many of us feeling scattered, stressed, and in a general state of not knowing what to do next. And what do so many of us do when we’re stressed or stuck? We open the fridge! We crack open a bag of chips! We pour a glass of wine!

It adds up to a lot of potential health problems, not the least of which is guaranteed weight gain.

So how can we get this under control? How can we add some routine back into our lives to reduce stress and increase productivity & a sense of well-being, to prevent ourselves from forming unhealthy habits like “boredom snacking”?

We’ve put together a list of helpful ways to structure your day in these uncertain times, which will not only help with your productivity and state of mind, but prevent you from gaining those unwanted pounds:

 

Start The Day Off Right

Morning routines have two jobs: to signal to your brain that it’s work time, not goofing off time, and to give you time to gather your thoughts before you plunge in to the day’s tasks. Here are some ways to accomplish both:

  • Wake up on time – If you have to set an alarm, do it. Give yourself time to complete all your morning tasks before sitting down to work or home-school.
  • Fasted Cardio – Hey guess what? Working from home DOES have one added perk – it eliminates your commute time, which leaves more time to get in that much-needed fat-burning fasted cardio. Schedule a start and end time to make sure you don’t cut it short.
  • Breakfast – Be sure to take some time to prepare a healthy breakfast. If you start your day without a good, protein-rich breakfast, you’ll be much more likely to snack and overeat later in the day.
  • Ruminate – Take 10 minutes with your morning coffee or tea and write out your plan for the day. Separate your tasks into Work vs. Home. Make a short list of tasks you’d like to complete today for both. You can re-visit this list throughout the day to check your progress and keep you busy when you have a ‘What Now?’ moment.
  • Shower & Dress – The way we present outwardly affects how we approach the day. You don’t need to put on a suit, but don’t wear yoga pants either. When the work day is over, change your clothes and your brain will switch to ‘off-work mode’.

Stick To A Schedule

Take that short list of Work vs. Home tasks you created this morning and slot them into times you can realistically complete them.

Note: Household tasks such as throwing in a load of laundry or emptying the dishwasher are great ways to get you away from your computer screen if you’re working from home. Schedule them! At 10:30, take 5 minutes to pop in the laundry. Not only will this help you with overall productivity, it will rest your eyes and spine by getting you out of your chair.

Take a proper lunch break. If you’re working from home, do this away from the computer! Dealing with kids at home too? Get them involved in making lunch with you, and sit to eat together as a family, for a welcome reprieve from screen time for all.

End the work day at a predetermined time. (It helps to schedule something right after work, whether it’s a video call with a friend or family member, meal prep, or an activity with the kids.) Change into your comfy clothes or better yet, your workout clothes, and go for a quick stroll around the neighbourhood to get your brain switching gears. If you have kids or a dog, drag them along too.

Helpful trick if you have kids at home: Place a chalkboard or whiteboard outside your office door or in a central location. Instead of interrupting you, have the kids write down what they want to talk to you about. This prevents them from having to remember what was on their minds, and you can set aside time in your schedule to address it later.

 

Curb Cravings with Healthier Snack Options

Even with the best laid plans and purest intentions, we all sometimes fall victim to snack cravings. That’s why it’s important to make the healthier choices whenever possible. Plain popcorn, vegetables with hummus, or an apple with natural nut butter are quick and easy items to keep you satisfied in the evenings. But if these aren’t doing the trick, keep an eye on our blog for some decadent snacking options that you can eat and still stay on track! This week’s recipe for Protein Cake (yes, CAKE!) can be found here.

 

Above all, remember: You are only human. We are all navigating uncharted waters in today’s circumstances, and mistakes are bound to happen. But if you start creating a routine and begin to follow it, little by little, you will regain your sense of normalcy and keep yourself healthy – body and mind.

RECIPE: Protein Cake

By Recipes

 

 

This delicious cake is a fantastic alternative when you’re craving dessert or something sweet. Make this yummy cake your add-on for the day and help kick those sugary cravings!

Ingredients

1 Scoop EVO Whey Protein (Chocolate or Vanilla)

1 tsp baking powder

1/4 cup of ground rice, oats or grain of choice

1/2 cup of fruit (berries, apples, banana, etc.)

1 tbsp of natural nut butter or melted coconut oil

1-2 tbsp of water

Directions

Preheat oven or toaster oven to 350° C.

Lightly grease a 3-4″ ramekin.

Mix all dry ingredients together. Add small amounts of water until you get a thick, batter-like consistency. Mix in your fruit and nut butter/coconut oil.  Pour into greased ramekin and bake for 15-20 mins depending on your oven.  Make sure it is cooked all the way through (use a toothpick or wooden skewer to test by piercing the centre of the cake. If it comes out clean, it’s done!)

Enjoy with Walden Farms Maple Syrup or any sugar free no calorie sauce.

Makes 1 Serving

 

Tip: Use coarse ground oats for a more muffin-like texture!

 

Announcing our NEW Online Store!

By Updates

Well folks, you asked and we answered – our exclusive line of fantastic health & nutrition products are now available online!

Click Here to check out the online store and browse through the many Canadian-made, natural products we have available.

 

A few quick facts:

  • We ship anywhere in Canada
  • Flat shipping rates based on how much you spend. (Shipping is free on orders over $150 before tax)
  • There are several product bundles available that save you money
  • It is still cheaper to purchase your products from your local studio, so we recommend phoning in an order to your local studio if there’s one near by! The purpose of this online store is to make products available to those who cannot make it to a studio for any reason. (PS: If you live within 50kms of one of our studios, that studio will receive the profits from your online purchase. We support our franchisees!)
  • More products are being added regularly
  • Not sure what product to try? Check out our Staff Product Picks for helpful suggestions!

 

So head on over and check it out! If you have any questions, don’t hesitate to contact us.

 

Covid-19 Update #2

By Uncategorized, Updates

Dear Ewyn® Family,

 

Given the State of Emergency declared in several provinces across Canada and the instructions set in place by the Ministry of Health, we have made the difficult decision to close our studios to the public effective immediately, until it is deemed safe to re-open.

But all is not lost! Many of our studios are still open for curb-side pickup and/or home delivery, so you can still get your products when you need them. In addition to this, all our current clients will be switched over to virtual coaching – so that you can stay on the path to your weight loss goal while staying safe at home. Our studios are conducting scheduled coaching sessions by phone, Zoom, FaceTime, and other virtual methods. We are still here for you, our valued & loyal clients!

So, be sure to reach out to your studio to get set up for your virtual coaching sessions and product pick-up/delivery.

Don’t stop now… Keep your eyes on the prize! We’re in this together!

 

Sincerely,

The Ewyn® Team

COVID-19 Precautions

By Updates

Dear Ewyn® Family,

Our world is facing an issue of enormous scale and human impact, and our hearts go out to all who have been affected by the outbreak of coronavirus (COVID-19).

At Ewyn® Weight Loss Studios, we believe it is our role and responsibility
during this time to prioritize two things: the health and well-being of our clients and employees while also playing a constructive role in supporting local health officials and government leaders as they work to contain the virus. With this in mind, we will continue to make vigilant decisions informed by the latest science-based information and guided by our commitment to health and wellness.

I wanted to personally reach out to you and provide an update on the actions that all our studios across Canada are taking to help prevent the spread of the virus and support the health and well-being of our clients, our employees, and our communities.

We would like to make you aware that we have taken a series of precautionary steps in response to this developing public health impact, including increased cleaning and sanitizing procedures for our studios. These measures include but are not limited to:

  • Removing our sign-in sheet from the front desk
  • Providing hand sanitizer on front counters, all servicing rooms, and restroom
  • All furniture and surfaces cleaned several times throughout the day
  • Debit terminal, door handles, and scales cleaned/disinfected after each use
  • Removing reading material from waiting areas and restrooms
  • Avoiding personal contact (We will celebrate your successes with dancing instead of hugs!)
  • Sick clients are asked not to visit the studio
  • Clients will read their journals to the health coach (Health coach will not touch journals)
  • No coffee/tea/water service

We appreciate your understanding that, as a client, your experience with Ewyn® may look different as we navigate through this time together. While we are currently maintaining regular operations across Canada, our studios will be prepared to modify operations if it becomes necessary with options that still allow us to service you throughout your weight loss journey.

As a last resort, we will close a studio if we feel it is in the best interest of our clients and partners, or if we are directed to do so by government authorities. In any such situation, we expect studio disruption to be temporary. We will provide continued updates as they become available.

During this time, we would like to take the opportunity to remind you of the importance of keeping your immune system strong to help prevent and combat all viruses. Ewyn® Studios will be offering kits to boost your immune system. Great items to have at home are Evo Whey Complex and 242Go Bars as these are an excellent source of nutrition and have long shelf lives.

Thank you for being a loyal client. We are privileged to serve you and your community and look forward to seeing you soon.

Regards,

Dean Esser

President

Ewyn® Studios International Inc.

5 Reasons Why Summer Is The Best Time To Lose Weight

By Weight Loss Tips

One of the most common excuses we hear for putting off weight loss happens this time of year – the warm weather is here, the patio drinks are calling, and “it’s just so hard to lose weight in the summer. I’ll wait to start in the fall.”

The thing is… these people couldn’t be more wrong! Summer is a fantastic time to lose weight for many reasons, so we’ve outlined just a few of them for you.

By now we are all aware that in order to lose weight, in the simplest terms – we need to burn more calories than we consume. It’s easier said than done, especially in the winter months when all you want to do is eat comfort foods and curl up on the couch with a cozy blanket.

According to studies out of the University of Massachusetts Medical School and the University of Georgia, our average caloric intake decreases about 200 calories per day in the summer compared to fall and winter.

That being said, losing weight in the summer is much easier. We tend to be in a better mood, participate in summer sports, crave healthier foods, and sweat more. The hot weather plays a huge role in summer weight loss, as research has shown that we digest our food more slowly in hotter weather, which leaves us feeling fuller longer.

Read on for 5 reasons why summer is the easiest time to lose weight:

 

Hot weather suppresses appetite:

According to research, appetite decreases with heat mostly because the body is trying to keep cool. Heat causes bodily functions to work harder. This in turn results in suppressed appetite. It is also said that we digest our food slower in hotter weather, which leaves us feeling fuller for longer. This is great news if your weight control problems stem from over-eating.

 

Fresh, in-season produce is everywhere:

There are so many delicious fruits and vegetables in season during the summer, and these are all high in water to help keep you full, as well as providing an excellent source of dietary fiber. Added bonus: You can make an activity out of eating fruit! Go to your local U-pick blueberry or strawberry farm and collect your own fresh fruit straight off the plant. You’ll burn some calories while you’re at it!

 

You can take advantage of the grill:

Grilling isn’t just for burgers and hot dogs! Fire up the grill and sizzle a nice healthy chicken breast or other lean meat. Most fat will drip away, and the grill just adds so much more flavour. Heat up your veggies in a foil pack on the grill as well, or use them in kebabs. Less dishes, less fat, and more flavour!

 

Outdoor activities are waiting for you:

We tend to get outside more in the summer months, mainly because it’s so easy to do so. Beautiful weather is right outside your door. You can go on a bike ride or a long walk, or play outdoor sports. Not only that, your summer chores are also great for exercise! Mowing the lawn, weeding your garden, and washing your car are all great calorie-burning activities.

 

You’ll naturally drink more water:

Drinking water, especially before meals, can help you feel fuller. And in the summer, when the weather is warmer, you may be inclined to drink more water. Make it easy to stay hydrated—at meals, keep a pitcher on the table, and refill your water glass frequently. Bonus: If you stop to sip water every few bites, you’ll likely eat your food more slowly. This allows for better nutrient absorption and prevents over-eating.

 

Heard enough? Ready to get started? Check out our handy Studio Locator to find a Ewyn Weight Loss Studio near you!