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.”

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