Sweet Potato and Carrot pancakes

HELLOOOO!!!!! And Happy Easter Peeps!!!  Made these yesterday morning wanting to eat some clean and filling food, and take a break from the oatmeal.  Donuts sounded good, I made these instead :)  It makes about 6ish patties...so leftovers...excellent right!?!

 

1 medium sweet potato shredded (about 1 cup)
4 carrot sticks shredded (about 1 cup)
4 eggs
3-4 tea coconut flour (i used Bob Mills gluten free pancake mix)
2-3 tea cinnamon
1 tea nutmeg
dash of sea salt
you can add some ginger also

mix it all in a bowl.  form patties with hands or spoon onto skillet.  cook with coconut oil 2-3 min each side.  done.

JESUS IS ALIVE!!!  Eat some pancakes with the risen King...lol...idk :) 
Love & Blessings,

Emily

Need something quick for lunch?? try these!!

Hey there! 

I've been throwing these vege wraps together the past couple days.  Gotten some likes from my istagram photos of them so thought I would share (i still refuse to get sucked into ANOTHER social network so I just use it for picture taking purposes, mainly of my food :) 

Made with raw fresh vegetables.  Just Spread the wheat tortilla with avacado and add whatever you have.  I used:  red onion, spinach, tomato, shredded zuchinni, and mushrooms. 

 

 

Last night I took the same concept and instead of using avacado I sprinkled a little mozzarella cheese, added my vegetables, folded in half and cooked in a little bit of olive oil a couple mins each side.  Well I actually burned a couple, they don't take long!!  Seriously, these are gooooood!

 

 





Beats paying $10 at Jasons Deli for basically the same thing.  In my opinion these are better.  Add some fresh fruit for dessert and enjoy!!!
I decided to buy some fruit I haven't had in a while today.  When was the last time you had fresh mango?  Or a plum?  BTW my plum was pretty tasty!  The taste of a plum reminded me of my childhood.  Probably from my mom always telling me to eat some fruit when I wanted a snack.  I was always so mad she would never buy fruit rollups and pop tarts.  Non of the kids at school would trade with me either!!  I'm laughing at myself right now, its the simple things :) 

 

 

Thanks for reading! 

 

Emily

 

 

 

 



Skinny Spaghetti

We all LOVE Spaghetti Squash!!!

Find this football size yellow squash in the produce section at your local grocery store.

To prepare 4 simple steps:
- slice it in half, length wise
- core the mess in the middle out
- bake it face down @400 for about 30 min.
- fork the strands out, they just fall out basically making lots of awesome spaghetti!!!!

The awesome sauce:  Cherry Tomato
- Saute 1/2 yellow onion and 3-4 minced garlic cloves in olive oil about 4-5 mins
- add a couple handfuls of sliced cherry tomatoes,
mushrooms, and basil (fresh is best) 2-3 mins
- Sprinkle in Nutritional Yeast (toward the end) to pack in 8g protein/serving, 4g fiber/serving, and loads of nutrients specifically B-complex vitamins



Nutritional Yeast has a nutty flavor:  great cheese substitute



my Sloppy Joe Recipe

I have random blog drafts that I never posted.  So here they come...starting with the sloppy joe combos...

Just made the most amazing combo!  Too easy and yummy not to share!
Any way we can make Kale taste good...come on with that!!

Kale is a SUPER FOOD because it is so

nutrient dense! 

*Kale has more iron per calorie than beef

*Kale has more calcium per calorie than milk

*Kale is rich in fiber & protein!

*Kale is loaded with beta carotene, vitamin K, C, & A (immune-boosters)

*Kale contains omege3 fatty acids

*Kale can be stored in the fridge up to 3 weeks!

Recipe:
Ground turkey roll (seasoned with montreal steak seasoning and garlic powder)
1/2 can organic tomato sauce
1/2 white onion chopped
2 whole carrots sliced
2 whole Kale leaves stemmed and chopped
1 cup wild and whole grain brown rice

-Brown the turkey first
-add chopped onion, carrots and sauce stir and heat for min or so
-add kale stir and heat till withered, won't take long
-add cooked rice
-stir and serve

serves 4-6!

 

 

Here is another dish I made with: ground turkey, tomato sauce and plain whole grain brown rice.  (You could sub brown rice with white Quinoa to make it gluten free!)  Added chopped carrots, yellow onion, green bell pepper.  Seasoned while cooking with:  garlic, oregano, and basil. 

 

So easy to play with and make a fast meal.  Freeze the left overs as individual frozen meals!



Health issues IN CONNECTION to Vegetable intake

So why do we NEED to eat our vegetables?

Reason # 1.  Vitamins & Minerals.  Raw vegetables are a wonderful source of vitamins A, C and E, a well as B-complex vitamins, potassium and calcium

Reason #2.  Antioxidants. Raw vegetables are a rich source of antioxidants, or chemical compounds that help prevent or reverse cellular damage caused by free radicals

Reason #3.  Fiber. Raw vegetables are one of the best sources of dietary fiber.  Helps lower cholesterol. 

Reason #4.  Weight Loss. Raw vegetables' high water and fiber content makes them low-calorie, filling foods that can aid in weight loss by satiating hunger without significantly contributing to daily caloric intakes. Raw vegetables have a low glycemic index so it gradually raises blood sugar levels.  Foods that are processed are harder to digest with added sugar alcohols that spike blood sugar levels that leads to a rapid drop.  That causes fatigue and increased hunger.

Observation:  I have had many people tell me they don't eat breakfast because they are not hungry.  Then when they do eat breakfast they are more hungry right after.  Maybe you are eating stuff that spikes your blood sugars.

You will get a lot more out of your vegetables if you consume them raw. Cooking them reduces the amount of vitamins, minerals, and enzymes. If you cook them steaming is the best way to retain the most. After reading I'm almost convinced to start seeking out local farmers markets because by the time they hit the grocery store they are so lacking in nutrients.

Lets consider the variety of health issues many suffer on a daily basis.  Such as: sickness, sleeping problems, digestion issues, fatigue and so on...it makes me wonder.  Since the nutrients aid in ALL your natural bodily functions enabling everything to operate properly there must be some kind of connection between the two.  According to CDC (center for disease control) under 25% of the u.s. adult population consume veges 2-3/day.  So the question is:  If you have a health concern, what does your daily vegetable intake look like? 

Lets be real here
A piece of lettuce and a slice of tomato on a sandwich DOES NOT count as a serving of veges. (although it something! better than mayo and other junk!)

French fries DOES NOT count as a serving of veges.

Vegetable juice you buy on the shelf most likely DOES NOT count as a serving of veges.

However, fresh juice made with real raw veges from a juicer is GREAT! It's easier to digest and absorbed almost instantly compared to eating them whole.
 

Check out my favorite GREEN SMOOTHIE (click)

 
YOU SHOULD BE EATING NO LESS THAN 2-3 servings(cups)/DAY!!!

WHATS YOUR SCORE???

My cut up Raw Veges for a couple days.  Green and Yellow Zuchinni Squash and carrots.  I don't typically use ranch but it is 'natural' cowgirl ranch ;)
 



Much better option then Ranch.  Hummus!

Video Blog: Hardcourt Champs

Front page of the Sports in Tylers Saturday paper
10/20/12
 

Hello!  Set up the cam to share some thoughts about the tennis tournament last month.  Cool experience and so grateful for support from sweet friends who came out to watch and encourage me.  Thanks to Sherif for being there and getting all those awesome money shots!  Most of all to my sweet mama who is always there to listen to me and believe in me. 



From 0 to 13 with Deanea McWaters

I first began working out with Emily about 2 years ago. Working out with a personal trainer has really given me the motivation and encouragement I need to avoid getting into a workout "rut". About a year and a half ago, I decided to set a goal for myself to run a 5K....I had enjoyed walking the Komen Race for the Cure 5K for several years and had always toyed with the idea of actually trying to run the entire race. May of last year I challenged myself to do just that! I shared my goal with Emily and she not only encouraged me, but gave me guidance and direction on how to gradually increase my runs each week. I basically went from not even being able to run one minute to running over 30 minutes without stopping! After meeting that goal and running the Komen 5K, I then went on to train for and run my first 10K at Tyler Azalea Run this spring. After that I was ready for an even bigger challenge and signed up for my first half marathon! I met that goal on Oct. 7th when I ran the half in the Tyler Rose Marathon! With each race, Emily not only continued to give me helpful advice on how to gradually increase my mileage but also helped me with our weekly workouts to strengthen my core and also work those muscles that I tended to not use as much when I ran. She also showed me some helpful stretches that I did not only during our workouts but also after my runs. Although I have had many of the usual aches and pains that most new runners experience, I believe the workouts Emily has had me do have gone a long way towards allowing me to train for my races and avoid injury. As much as I have come to love running, I also understand that strength training is just as important as my runs are in helping me to be stronger, better runner. I truly think the time spent in my training sessions with her have contributed to my success every bit as much as all those hours out pounding the pavement! Thanks, Emily! :-)

-Deanea McWaters

From Emily

Deanea is so fun to train!  What I admire most about Deanea is her ability to balance life with training.  She trains hard with variety and knows when to listen to her body and rest.  In the past 6 months we have also seen some awesome strength gains including being able to do real push ups!  Rock on, sister! 

Berry Dressing

I have been playing around with making fresh home-made dressings.  After a few fails this one is def a success!!  Whoop!  and it's oil-free!

Just put these ingredients in a blender. Blend and store in a sealed glass jar:

• 8 strawberries
• 1/4 cup raspberries (i used more)
• 1 tbsp avocado
• 1 tbsp lemon juice
• 1 tea lemon zest (this is the skin of a lemon)
• 2 fresh basil leaves (i didn't have any so used basil from spice jar)

Would be great with: spinach, grilled chicken, strawberry, pecan, feta salad.

Sweet Potato Kale turkey Burgers

So much fun with Kale! I'm done with the Kale kick for a bit after this one, maybe ;)

OMG YUM



chopped green onion, kale, cubed sweet potatoes

3 green onions
1/2 sweet potato
2 1/2 cup Kale
2 ib ground turkey
2 Tea Dijon mustard
1/4 cup coconut flour
2 eggs

-cook in cococut oil
     greet onion 3-5 min
     cubed sweet potatoes 4-5 min
     kale 2-3 mins

- Mash Turkey
   yeah use your hands

-add salt, garlic, eggs, flour, mustard, to turkey mix

-add sweet potato mix

-mash together and store *4 hours* at least

-make patty

-cook 6-7min each side


Recipe from:  Multiply Delicious
I did change it a bit.  Love love love this site for recipes!!!

Video Blog: Zucchini Spaghetti with Fresh Marinara

I am going to publish this cooking video I made this summer.  Great and light recipe.  Love this for lunch time.  They are getting better as I go, more to come..

Tiny Dancer, Margaret Perkins

Working out with Emily for the past two years has been a productive and joyful experience. Emily understands the principle of "muscle confusion" and that understanding translates to getting desired results for her clients. Simply stated, repeating the same exercises and activities week after week, month after month, and year after year are self defeating. Our muscles and bodies quickly adapt to repetitive exercise which makes body shape changes impossible. Exercise experts agree that adapting to repetitive exercise takes as short a length of time as 4-6 weeks. Enter, Emily - a "queen" of exercise variety. Emily is a dedicated trainer who knows lifting weights are essential - especially for women. Women have less muscle to begin with than men, lose it easily and have a more difficult time just maintaining muscle mass. Weight training must be challenging and a routine must be varied to be effective. Probably none of her clients "grouse and mumble" about her creative exercise routines more than I do, but I know that definite results are the reward. Only working with a professional trainer can prevent even a dedicated exercise client from doing the same 'ole routines week after week, month after month and year after year. Thankyou, Emily!!!

- Margaret Perkins



From Emily

If you want to see the benefits of health and fitness over the years Margaret is living prof IT WORKS!  She has been taking ballet for years and has recently taken up belly dancing!  Walking, pilates, and stretch and strength classes are also part of her weekly routine.  Her desire to stay informed about 'what the experts are saying' regarding health and fitness I think has helped her stay motivated and challenged.  That's how you get resluts, by staying motivated and getting out of your comfort zone to challenge yourself.  It's easy to fall into a pattern of doing the same old thing while Margaret is a great example of staying consistently dedicated to improving her fitness.  She is pretty awesome!!!

Laura's Story

After years of taking care of everyone but myself, I realized I was out of shape and in desperate need of exercise.  I am an organized person, who loves to work and runs a company with over 300 employees.  I am self motivated when it comes to work; but why could I never motivate myself to stick with an exercise plan.  I won an auction bid to a health club membership in Oct. 2009. It wasn’t until Feb. 2010, I finally walked through the health club doors and signed up and asked for a Personal Trainer.  That’s when I met Emily.  She is enthusiastic about her job and motivates with friendship and positive inspiration.  I have been going twice a week ever since.  My first goal was to go for a bike ride on our vacation in June.  We were going to Europe and I wanted to be able to take a bike tour.  It was exciting to be able to do this.  Emily worked with me to build my stamina with different exercises every time I went.  I never was bored and she never gave up on me.  By having an appointment each week encouraged me to go.  I had to block that time just like a business meeting.  I met my goal so what is next, each week it is exciting to see that I am little stronger, can go to the next weight, ride the stationary bike longer.  My next goal is to take a 2 hour bike ride to see New England in the Fall.  I know I can do it with the training and support Emily has provided.  She is an excellent “Personal Trainer” who has the skills and knowledge to take you where you want to go.

-Laura Redman

From Emily

Laura has been with me for several years now, and is still committed to her exercise program!  I would like to highlight that accomplishment because like so many others she has tried the whole workout thing before and stopped after a couple short weeks or months.  NOT THIS TIME!  Making exercise a priority twice a week when it's not always convenient I defiantly admire.  She has a way of seeing the positive in most any situation.  Taking one day at a time, and one workout at a time.  Keep on keepin on, way to go Laura!

Current goals:  To bike at level 4.5 for 2 intervals during workout- one month goal.  Not miss a workout- two month goal.  Enjoying the process! (september 2012)

 

one month goal-  incorporate 2 additional at home workouts (october 2012)

 



Rick races forward...

Like many of us, I had the intensions to get back into shape. I knew I wanted to and that I needed to.  The problem was that I didn't know how to.  Then I found the missing ingredient, Emily Dumelle.  She listened to me and my goals and put together an ever-changing program designed to keep my workouts fun, safe and to realize fast results.  The "how to" puzzle piece finally fell into place.  Emily has shown me the proper technique and sequence of exercises enabling me to make the most of my workout sessions.  Not only is she a great educator, she is a great motivator.  She has been instrumental in keeping me inspired and focused so that my fitness goals have now been realized.  I can honestly say that I am in better shape than when I was in my twenties (I am now 51) and I owe it all to Emily and Premier Fitness.  So, if you were like me knowing that it's time to get back into shape but need the guidance of a professional, I STRONGLY urge you to simply take 1 lessson with Emily and see if she can be the "missing piece" that will help you realize your fitness goals.

-Rick Parks

TO SEE THE NEWS REPORT: click here

From Emily

I think it's safe to say Rick has a passion for fitness.  It only took a couple sessions to get him going and he was off!!  Running, biking, skiing...maybe not skiing :)  His goals and interests seem to change.  That keeps me on my toes as a trainer!   Rick is an inspiration and you will find after talking to him it might rub off! 
I have the blessing of training his wife and daughter too.  The Parks family is getting down with fitness.  Very cool!

Growing Fit, Jordan Thomas

I have been working out with Emily ever since I was a freshman in high school. I have always wanted to live a healthier lifestyle, and Emily has helped me accomplish that. She incorporates a variety of different exercises each session so you will never get bored with the same workouts. We have even flipped giant tires on the basketball court! She has also helped me make smarter eating choices. Emily is an awesome personal trainer, and I would recommend her to anyone who wants to get in shape. 

-Jordan Thomas

After a training session, 1st yr. of college!!

Freshman yr. HS when training started!

From Emily

I am so so proud of Jordan!  It has been the coolest thing to watch her grow up and become such a mature young lady!  We just finished a summer boot camp focusing on nutrition and meal planning...and the latest nail polish color :)

Current goals:  Starting second yr of college and maintaining fitness!  Loving the spin classes!

dare to hope

This jumped out at me this morning and filled my heart with faith.  It's in Lamentations 3.  That's after Jeremiah (def had to use the table of contense ;)  Last night I was asking the Lord, who are you?  Do I even know you?  Coming from a place of bitterness, even when things aren't even terribly bad.  I don't want to be bitter, I want to be excited about the Lord.  Because first of all I am nothing without God.  (love Galations 2:20...it is no longer I who live, but Christ who lives in me..)  He has saved me and continues to save me from sin and death and fills my heart with overwhelming joy so faithfully.  Def not deserved, but to know he thinks I'm worth it is unreal.  Maybe that is why people have such a hard time recieving grace sometimes?  They know how ugly sin has made them and it's just too good to be true.  I say "grace, YES PLEASE!"  Or maybe no one has over loved them with the love of Christ?  Scared from religion and rules and regulations, wounded and surpressed hurt beyond measure.  You just can't fully love without Jesus and his forgiveness in your heart.  Without forgivness, there's conditions.  Deep down I know he has a good plan.  But really... 'THIS', this is what it looks like???  The Lord def cares the most about the condition of my heart.  I just Love him and how he answers....

It starts out to say:
18.  Everything I had hoped for from the Lord is lost!...
19.  Bitter beyond words...

21.  Yet I still dare to hope

            when I remember this:

22.  The faithful love of the Lord never ends!

              His mercies never cease.

23.  Great is his faithfulness;

            his mercies begin afresh each morning.

24.  I say to myself, "the Lord is my

                    inheritance;

         therefore, I will hope in him!'

25.  The Lord is good to those who depend

             on him,

         to those who search for him.

26.  So it is good to wait quietly

          for salvation from the Lord.

27.  And it is good for people to submit at an

              early age

          to the yoke of his discipline:

28.  Let them sit alone in silence

           beneath the Lord's demands.

29.  Let them turn lie face down in the dust,

               for there may be hope at last.

30.  Let them turn the other cheek to those

               who strike them

          and accept the insults of their enemies

31.  For no one is abandoned

                by the Lord forever.

32.  Though he brings grief, he also shows

             compassion.

          because of the greatness of his

              unfailing love.

33.  For he does not enjoy hurting people

           or causing them sorrow.

Summer Tennis movie!

I SO love teaching the little ones how to play tennis.  Check out how awesome they are...

Demo Video

Wow, so here we go!  Here is a little sneak peak at fit 'n 5 video blogs I am working on.  I have so many fun things coming and can't hardly wait to share with everyone.  Set some goals today, shocking, I feel not so overwhelmed.  Putting things in perspective and setting goals that are do-able.  Thank you!  To my oh so patient friend, John, who sat with me and helped me plan out this whole new adventure.  'Reaching the Nations' I am calling it, through fitness and lifestyle training.  On a daily basis I sit and help others plan out how to reach fitness and lifestyle goals.  Then provide the tools to get there.  It really is nice to have someone help you do that.  Even though I squirmed at the idea of making goals.  After seeing that this can happen, my attitude went from 'this is to much' to 'i can do this'.  I can hardly wait to blog about 'how to set goals'.  I'm telling you, this is such a great thing to be able to do.  Anyone can set a goal, but are you reaching them?  If you are reaching them was it worth it?  Does the satisfaction leave you fulfilled or empty, striving for the next big thing.  Was the process in a nut shell......I don't have words there!!??  What is your process and where are you going with the goals you are setting?   Are you thinking now?  Or are you like me and tune out as soon as you hear the word 'goal'.  You know what you want and whatever happens, happens.  Whatever.  Whatever is SO one of my favorite words.  I have been known to dive into projects with a huge vision and lack of direction.  Whatever, I have goals now :P

Check out the super rough first video blog...

GREEN smoothie

For real they are good!

• unsweetened almond milk- 1 cup
• unsweetened apple sauce- 1/4 cup
• strawberries- 5
• banana- 1/2
• handful of stemmed kale
• 1 packet stevia
• ice cubes

Watch this youtube video on how easy it is to de-stem kale.  I just rip it off, ha going to have to try this!

amazed, still

With his love, he will calm all your fears. Zephaniah3:17

This song came on my Pandora yesterday and I'm in love!  When we don't even realize it the Lord is delighting in us.  Our thoughts might not line up, but God.  But God is there and I'm not even going to try and tell you how he loves ...He's better at it than I am :)

Sitting and being vulnerable in his presence.  The walls come down and it's messy, and totally cool.  I have had a relationship with the Lord for a handful of years, and honestly it's still new.  I didn't even realize it but I have not sat and opened up my heart to the Lord in, well, long enough.  Hence, facebook hiatus.  I need to hear the Lord.  More than anything I need to hear the Lord.  Even if its quiet and I'm waiting, I need to hear the Lord.  I'm so lost without God.  Facebook was becoming such a suction cup to negative fruit in my thoughts and time.  I got sick of it.  Basically.  Yeah.

thats all :)

cool chick!

Just came across this girl and I LOVE HER!!!  She totally squashes self-rejection and really taps into speaking life over yourself.  This is so so huge.  If the enemy is going to get me its in this arena.  Take thoughts captive, yes I know.  Oh now that's a good blog topic for a later date! 

Anyway, liked this video :)   Reminded me of Psalm118:24, This is the day the LORD has made; let us rejoice and be glad in it.

Cute website too!  http://www.nicholekellerman.com/

Totally inspired by how she is impacting the lives of others and running her business!!