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.”

HANDLING THE HOLIDAYS

By Uncategorized, Weight Loss Tips
Written By: Nicola Desrochers

And it begins…the food holidays are upon us!

This time of year, can seem daunting when you are on a weight loss journey. We start with Thanksgiving and find ourselves inundated with get togethers, holidays and treats clear into the new year. So how do we survive the next few months? Here are a few tips to guide you through not only now, but years to come, so you can keep weight gain to a minimum and maintain your goal you worked so hard for regardless the time of year.

First, like anything in life you want to achieve, you have to decide that what you want at the end of the day is more important than that want ‘right now’. Before you go into Thanksgiving make sure you look at why you started your diet and remind yourself why it is important to stick to your goal!  Once you are motivated and strong… plan! You know the saying, “fail to plan and plan to fail”.

Start your day with a fasted cardio, yoga session or something that gets you into a good mind set, even if you do not manage to be 100% on plan that morning exercise will help minimize the damage! Next look at your day or weekend and decide what days are going to be the trickiest.  What members of your family are going to be the ones, even if not purposely, sabotaging you to make the wrong choices? By pre planning the obstacles that you are going to face you can make sure you are prepared to handle these situations. Does grandma insist you are “too thin” and is adamant she needs to “fatten you up”, is your cousin still your “drinking buddy” from days gone by? Remember your goals are not going to be the same as the people around you so you must be ready to handle these situations before they arise. Trust me it is a lot worse to go up 5 pounds on that scale Tuesday than “offend” a family member (who really won’t be offended if you say no to that piece of pie, or the 6 beers with your cousin).

Here are some ideas to handle these tricky situations:

  1. If you trust the people you are around, be honest with them. Explain that you are really committed to your healthy lifestyle and trying to lose some weight. Let them know you are not trying to offend anyone but its important for you to keep a close eye on what and how much you eat. Even go so far as to let them know you have hired a coach and you spent a lot of money on it and do not want to waste your investment!
  2. Not in a trusting environment, then ensure your portions are within your program guidelines, chose more meat, veggies and salad and keep the potatoes, stuffing etc. to one spoon. If your plate is full, most hosts will not even notice that you have skimped on the higher carb or fat options for lower calorie dense options.  Dessert? Ask to take yours home! You are not offending just too full and will enjoy it later…but do not! Give it to the kids or hubby or just toss it.  Are you concerned about wasting food? How about wasting your investment… its just not worth it!

I have clients who are so strong willed when it comes to their goals they will bring their own food to a function. I have one EWYN member who just tells family and friends that she is on a strict plan right now to improve her health and she cannot chance de-railing her efforts. Trust me, when you bring up health, not too many people are going to go against your wishes. In the end, you are working on your health, not just weight loss!

So now we know how to handle the people around us during the holidays, but how do we handle our thanksgiving meal? Ewyn puts out a handy survival guide each holiday with a meal plan, product recommendations to assist you with those tough situations and support from your coaches. Do not go into any holiday with “oh we aren’t doing anything it will be fine”.  I have heard this too many times to count and guess what, it never ends up like that…plan with your coach before the holiday hits. Visit Friday and DO NOT miss your Tuesday visit no matter what happens! The best laid plans can have hiccups sometimes and we know that, so if you fall off get in to see your coach as soon as possible. Trust me, when you “can’t make it Tuesday” we know what’s going on, that extra day without a weigh-in is your way of minimizing the damage yourself before getting on the scale. Here’s the thing…you come and see me, I can have you down 2 days sooner than you trying to do it yourself. We are your coaches, we are here to support you no matter what. We know sometimes life happens, so don’t avoid us as we have the solutions in our tool belts no matter the situation.

Eating better got easier when “I can’t have that” turned into “I don’t want that”-unknown

FINDING YOUR WHY

By Uncategorized, Weight Loss Tips
       Written By: Nicola Desrochers

 

Experts agree that one of the best ways to achieve any goal is to have a clear understanding as to why that goal is important to you! Weight loss goals can seem daunting and overwhelming and a constant battle with ourselves on making good choices versus succumbing to the constant bombardment of fast food, unhealthy snacks and those around us that push us into “oh just one wont hurt” If you have any chance of surviving all the obstacles you will face, you must understand why you started in the first place!

Finding your why can be an emotional process as you must dig deep and be completely honest with yourself. Maybe it is playing with your kids without getting winded after 5 minutes, maybe it is feeling good about yourself when you meet someone special, maybe it is feeling sexy and rekindling a relationship or my absolute favourite client memory “I want to fit into an airplane seat and not be “that guy” walking down the aisle that no one wants to sit beside” This client went on to lose 145 lbs. with Ewyn Studios and took that trip that he had waited 20 years to take!

Finding your why is looking at your current situation and deciding that you are not where you want to be. Sure a vacation, outfit or even a wedding dress can motivate you to work towards that goal but in my experience these are short term motivators and once we take that trip, or wear that outfit we lose drive and head back in the wrong direction. Long term success is about not wanting to spend one more day, sad when you look in the mirror, defeated when you go shopping or too tired to play with your kids.

If you are ready to commit to a lifestyle change, do not want to spend the rest of your life on the dieting rollercoaster then it is time to work on your why.

We have created a why worksheet that will help you start to map out your journey, do not rush this process, be honest with yourself as it is always easier to find an excuse than to find one thing that you can do and do it. If you need help with some areas reach out to your Ewyn Health Coach to help you with some action plans to overcome those obstacles, and this why worksheet is for you, you do not have to share it but if you do you will give your Ewyn coaches, your partner and even your family some insight into why this journey is so important to you and the support you will receive will help guide you through those days you feel like you are failing. But remember one, two even three bad days is not failure its just a couple bad days! You do not think top athletes have bad days? Sure, they do! They just had a crystal-clear vision as to why they wanted what they wanted and they pushed through, oh right with the help of a coach!

“The most effective way to do it, is to do it”-Amelia Earhert

EWYN BANANA BREAD

By Recipes, Uncategorized

Ingredients:

  • 1 ½ cups rolled oats
  • ½ tsp of cinnamon
  • ½ cup unsweetened apple sauce
  • ½ cup vanilla whey protein
  • 1 tsp white vinegar
  • 4 egg-whites
  • 1 tsp baking powder
  • 1 ½ cups mashed banana (approximately 3)

Directions:

Preheat oven to 350 degrees. Spray loaf pan with cooking spray. Mix all ingredients together in a blender beginning with dry and blend until smooth. Pour mixture into loaf pan and bake 40 – 45 minutes, or until toothpick comes out clean.

Let cool and slice 8 slices. Enjoy!
Store leftovers in fridge up to 1 week or in freezer up to 1 month

Thank you to Heather from Ewyn Studios Goderich, ON for the recipe!

BROCCOLI SOUP

By Recipes, Uncategorized

Ingredients:

  • 4 cups low sodium vegetable broth
  • 3.5 cups broccoli, cut into small florets
  • 4 tbsp extra virgin olive oil or coconut oil
  • 1/2 cup chopped yellow onion
  • Ground pepper to taste

Directions:

Bring the vegetable broth to a boil in a large pan. Add the broccoli florets and 1.5 tbsp olive oil. Cook for at least 10 minutes or until soft. While the broccoli is cooking, sauté onions in .5 tbsp olive oil or coconut oil until translucent, about 5 minutes. When cooked, transfer broccoli mixture and onion to a blender in batches and puree or use an immersion blender. Return soup to pot and heat over medium heat for a few minutes. Divide into four equal portions. Drizzle .5 tbsp olive oil on each serving when ready to eat with freshly ground pepper to taste. Enjoy!

*Substitutions:
Could use cauliflower instead of broccoli or a combination of the two!

Thank you to Carol Tieu from Ewyn Studios Carleton Place, ON for the recipe!

Makes 1 serving, 4 portions 

MAGNESIUM… THAT MINERAL YOU MAY BE MISSING!

By Uncategorized, Weight Loss Tips
Written By: Dean Esser

 

What does Magnesium do for you? What doesn’t it do?!

Magnesium is involved in over 300 biochemical processes within our bodies. This means that if you’re deficient in magnesium, your body is unable to do these 300 things effectively. Slightly more troubling, upwards of 80% of us are deficient in this key mineral. Let’s take a closer look at a few important processes that magnesium plays a vital role in.

Lacking sleep? Having trouble getting to sleep? Many of us don’t sleep well. In fact, nearly 50% of older adults have insomnia, with difficulty getting to sleep, waking up early or worse yet, not feeling refreshed when you wake because you didn’t sleep well. This is partly due to our lifestyle factors and changes in your circadian rhythms, but also from a decrease in nutrients. You may have heard that magnesium helps you sleep. Well, you are right! In fact, it’s a key nutrient for sleep that must be eaten or taken in supplements and properly absorbed to get a good night’s sleep.

Magnesium prepares your body for sleep by relaxing your muscles. It also helps to “shut your mind off,” and calms your nerves by regulating two of your brain’s messengers called neurotransmitters that tend to keep you awake. Magnesium is also essential to maintain a healthy ‘biological clock’ & sleep cycle. Getting enough magnesium helps reduce & prevent sleep disorders.

Magnesium can protect your heart! If you’re an athlete, I’m sure you already know that magnesium is important for muscles. So, what about the most important muscle in your body? Lower magnesium in your diet equates with higher risks of heart disease. That’s because magnesium fuels the heart, protects your heart’s pump, prevents heart attacks, and provides elasticity for heart & blood vessels. Magnesium plays an important role in regulating your blood pressure. It relaxes “smooth muscle” cells, meaning those in your veins and arteries, so they don’t constrict the flow of blood. It also regulates other minerals vital to blood pressure.

Magnesium even helps prevent asthma! Shortness of breath? Tight Chest? Trouble sleeping because you’re coughing or wheezing — you know it when you have symptoms of asthma. Magnesium is often used as therapy in hospitals for life-threatening asthma.

Looking to improve your digestion & relieve constipation? Magnesium can do both! But don’t forget to listen to your gut. Rectify a digestion problem before it becomes chronic. Whether you suffer from acid reflux, constipation, gas, bloating or indigestion, the food you eat isn’t being properly processed. This reduces your ability to absorb nutrients from it, and can result in long-term, serious health issues.

Without magnesium, your body can’t perform the “mechanics” of digestion, make hydrochloric acid (stomach acid), make digesting enzymes for processing carbs, proteins and fats, and repair and protect your digestive organs (esophagus, stomach, intestines, pancreas, colon).

As soon as you put food into your mouth, magnesium comes into play. It helps to make enzymes in your saliva that break food down into smaller parts, helping the entire digestive process. The hormones that tell your stomach to produce digestive acid need magnesium to be made; without it, you can’t digest food.

So, if you are looking for a better sleep? Or better digestion? Or constipation relief?

Ewyn Weight Loss Studios PM/BM Magnesium has Exactly What You Need.

THE NEW AGE OF COCONUT OIL

By Uncategorized, Weight Loss Tips
Written By: Craig Warrian

 

Coconut Oil is a natural antibacterial, anti-fungal, antiviral and anti-parasitic. Coconut oil, or copra oil, is an edible oil extracted from the kernel or “meat” of mature coconuts harvested from the coconut palm.

When we consume coconut oil, our bodies break the oil down into its individual components of Medium Chain Triglycerides (MCTs) or Medium Chain Fatty Acids (MCFAs).  These individual components are what make coconut oil unique.

Below are the 4 types of Fatty Acids that make up coconut oil:

  • 48% Lauric Acid, which is a 12-chain saturated fatty acid
  • 7% Capric Acid, which is a 10-chain saturated fatty acid
  • 8% Caprylic Acid, which is an 8-chain fatty acid
  • 5% Caproic Acid, which is a 6-chain fatty acid

So how do these fatty acids help and why do they matter?

Let’s take a quick step back. When we get sick with some bacterial infection, our Doctors have the ability to prescribe anti-biotics to help us fight that infection. Unfortunately, this is not the case with Viruses. Anti-biotics do not help us fight viruses.

Many Viruses and Bacteria are enveloped in a very flexible, lipid (fat) membrane. This allows these organisms to move, bend and flex freely and to squeeze into very tiny spaces.

Lipid-coated viruses and bacteria are easily killed by MCFAs. Compounds such as Lauric acid (C-12) (found most abundantly in nature in Coconut and Palm Kernel oils) have the ability to disrupt the viruses outer membrane and destroy them.

MCFAs are smaller than other fatty acids in the “skin” and have the ability to weaken the already very fluid membrane to a degree that it falls apart, and in turn destroying the virus. The best part is, these MCFAs will help destroy unwanted visitors without causing any harm to human tissues. WIN WIN!

Our recommendations for using Coconut oil? Keep plenty of Coconut oil on hand! When using it on your skin as a moisturizer, it makes your skin look and feel beautiful, but also provides a barrier of protection.

Coconut oil can also be ingested when feeling sick! If you’re feeling symptoms of an illness, take 2-3 tbsp of coconut oil mixed in luke warm water! (yes, I know that doesn’t sound tasty, but it will help) Your symptoms may naturally worsen over the short term (1-2 days) but will improve over the next few days as the MCFAs do their thing.

Some of you may be wondering, is MCT oil the same thing and have the same benefits? The answer is Yes and No. MCT oil is typically a combination of Capric (C-10) and Caprylic Acid (C-8). Both have anti-microbial properties, but not as impactful as Lauric Acid (C-12). Therefore, for maximum benefits use Coconut Oil when you can, but don’t avoid MCT oil, it will also have benefits (Brain, Immune etc.).

FYI consuming coconut oil is not going to prevent you from contracting COVID-19. This information is provided for informational purposes only and is not to replace any health recommendations from your Doctor or Health Canada.

If you currently do not consume Coconut oil on a regular basis, increasing its consumption may create a bit of stomach upset. As your body gets used to the Coconut oil, this feeling will go away.

In recent years the popularity of coconut and particularly coconut oil has soared because of publicized health benefits. Fueling the coconut oil trend, celebrity endorsements have claimed the ingredient to help blast away belly fat, curb appetite, strengthen the immune system, and even prevent heart disease!

As consumer demand for plant-based foods increases, coconut oil has become a popular fat choice for its rich flavor with a mild coconut aroma.

Remember to store coconut oil in a cool dark location in a sealed container or in the refrigerator. The shelf life will vary depending on the type of processing and how it is stored. Refined coconut oil generally lasts for a few months, whereas virgin coconut oil may last for 2-3 years if stored properly away from heat and light.