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!