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*

CHICKEN STYLE SEITAN

By Recipes, Uncategorized

Ingredients:

  • 1 1/3 cup vital wheat gluten
  • 1/4 cup chickpea flour
  • 1/4 cup nutritional yeast
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp dried parsley flakes
  • 3/4 cups water
  • 1/2 cup low-sodium vegetable stock

Broth Ingredients:

  • 2 cups water
  • 3 Tbsp low-sodium soy sauce
  • 4 slices fresh ginger (optional)

Instructions:

  1. In a large bowl combine all ingredients except the stock. Stir in stock with a fork and mix well for 1-2 minutes. Remove the dough from the bowl and knead for 1 minute.
  2. While dough is resting make the broth.
  3. Knead the dough 5-10 times and divide into two, roll each piece into a log and let rest for 15 minutes.
  4. Bring broth to a boil and place each piece into the broth.
  5. Turn the broth to low and let simmer for 1 hour. Let broth and seitan cool and transfer into sealed container.

5 oz. = 1 serving 

*Counts As: 1 protein*

NEW YEAR, NEW GOALS!

By Uncategorized, Weight Loss Tips

New Year, New You! Sounds corny but there is no better time to look at the past year and into the new year. Looking back on 2020 and how crazy it was, it had a lot of different stressors and unique challenges to deal with. But take a second look back and see all the good that happened amongst all the chaos.  What good thing happened for you in 2020? Most of us had to put life on hold and while doing so it gave us time to realize what was important in our lives – Friends and Family and it gave us time to reconnect those relationships.  Life forced us to see the things we were missing and appreciate them. We can now take these lessons and bring them into 2021!

January is a great time to make the decision to dive into what we want to do differently this year. What do we want to learn? What do we want to give up/gain? What did the previous year teach us? Resolutions can be challenging as we often find them hard to stick to. Dieting is on the top of a lot of people’s lists (especially with the COVID 15!).

Why not look at why we want to lose weight instead of setting a goal to diet? Maybe it is to run with our kids or hike without falling behind the pack. Make a goal of hiking 5 miles or running 5 miles. Now look at the steps needed to achieve that! If losing some weight is one of the resolutions, then decide on one thing to change to get there! We too often set big expectations, fall short and then give up because we feel we have “failed”! If losing weight is on the top of our resolutions every year maybe this year is the year to reach out for some help, hiring a coach is one way we can make sure next year “losing weight” is not on that list! Even the best of the best has a coach to keep them on track, focused and aligned to hit their goals!

If it is hard to get motivated to go into 2021 with some clear goals and things to achieve, reach out to a personal health coach, as the door to EWYN is always open!

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*

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*

DEVILED PUMPKIN EGGS

By Recipes, Uncategorized

Ingredients:

  • 1/2 a dozen eggs
  • Yellow Mustard
  • Paprika
  • Green Onion

Instructions:

1. Put 6 eggs into a boiling pot of water.

2. Make hard boiled eggs and slice in half once cooled.

3. Scoop yolks into a bowl and mash with a fork.

4. Add a tablespoon of mustard and put into a piping bag or spoon the filling back into the hard boiled egg.

5. Draw the lines of a pumpkin in the filling with a toothpick and sprinkle with paprika.

6. Go the extra mile by putting a slice of green onion at the top to create the pumpkin stem!

Serve and Enjoy!

Happy Halloween!

STUFFED PEPPER JACK-O-LANTERNS

By Recipes, Uncategorized

Ingredients:

  • 4 red or orange bell peppers
  • 4 oz. of ground beef or chicken
  • 1 tsp each of chili powder, ground cumin, dried oregano, paprika, salt and pepper
  • 1/2 medium onion chopped
  • 1 tomato diced

Instructions:

1. Carve the top of your bell pepper off and scoop out the inside contents.

2. Carve three triangles (2 eyes and 1 nose) in the pepper to create your jack-o-lantern aesthetic. If you’re feeling really creative you can even attempt a mouth! Preheat oven to 350 degrees.

3. In a large pan add chopped onion and tomato and cook until soft.

4. Add meat and cook until no longer pink, approx 7 minutes.

5. Add chili powder, cumin, oregano, and paprika. Finish with salt and pepper.

6. Place bell peppers on a large baking dish and fill with mixture.

7. Place into oven and baking for about 30 minutes or until soft.

Happy Eating!

EWYN Breakfast Bark

By Recipes, Uncategorized

Ingredients:

  • 3/4 cup plain Non-Fat Greek yogurt
  • 1 tsp of honey or agave syrup
  • 1/2 tsp vanilla extract
  • 1/2 tsp lemon juice
  • 1/4 cup berries of your choice or assorted
  • 1/4 cup crushed non salted almonds or nuts of your choice

Instructions:

1. Line a baking sheet with wax paper

2. Mix Greek yogurt, honey or agave, vanilla extract and lemon juice together and spread on the baking sheet.

3. Add berries and nuts.

4. Freeze for 2 to 3 hours.

Break apart and ready to serve!

Variation: Mix your Greek yogurt with revive or protein to give it some flavour and omit the honey!

MEASURABLE GOALS

By Uncategorized, Weight Loss Tips
Written By: Dean Esser

Goals. What is a Goal? How do I set Goals? How do I achieve goals? We all know what a goal is, but how to achieve a goal is where we get lost. When we get lost on how to succeed, the goal gets lost and it’s nothing more than a forgotten hope of what we wanted to accomplish.

So how do we achieve a goal? Once you set your goal, the key is setting Measurable Goals to achieve that goal. The main difference between a Measurable Goal and a Goal is the Measurable Goal gives you precise actions or steps to take you closer to your goal. They are specific targets to achieve your goal.

The next key is to start off by setting very simple, understandable tasks to complete. Creating simple and easy actions will give you a feeling of accomplishment on your way to the finish line.

Here are some examples:

Say my goal is weight loss and my first step is to drink more water every day. Even setting a goal of drinking 10 water bottles per day is probably too complicated as I will probably lose track and then the task to get me drinking more water will be lost and thus leave me frustrated. Now, just setting a goal of drinking more water every day is even worse, as I probably don’t know how much water I drink on average per day. If I set a goal of drinking 3 water bottles before noon. This is an easy goal, an achievable goal and a measurable goal. If I drink 3 water bottles before noon, there is a very, very high likelihood I will drink more water then I normally do, therefore completing a task to get me one step closer to my ultimate goal of weight loss.

Now, what if I’m a Health Coach trying to have a client lose weight. My client shows up on Monday and did not lose weight over the weekend. I want to get that client’s weight loss moving so she is down 2lbs by Friday morning. Obviously, I would give many tips and recommendations on how to succeed, but one of the easiest tasks to make into a Measurable Goal is her cardio. I need her to complete 3 – 30 minute cardios before Friday morning. When I see her on Wednesday, I ask her ‘How many 30 minute cardios have you done so far?’ If she says 1, I instruct her that we need to get a cardio in tonight then and 1 more tomorrow to have 3 cardios before Friday Morning. This is an easy goal, an achievable goal, a measurable goal and even better – an easy task for me to follow up on.

Setting small, obtainable, easy tasks, not only simplifies the process and gives us a sense of accomplishment. It also gives us the precise actions and steps to take us closer to our goals. Whether you want to hit the gym, lose weight, buy a house or run a successful business. Whatever the goal at hand, setting measurable goals will give you steps to reaching your ultimate goal. And there is nothing more rewarding then that ultimate goal.

“A goal without a plan is just a wish.”