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Friday, October 5, 2012

Emma Frame Health & Wellness

Today, for the first time in three months, I stepped on a scary scale. Thanks to this pretty girl above, in the past three months I've lost 10 pounds! All from changing my dietary lifestyle. Who could have guessed, eating natural earth grown products, and cutting out all processed foods, your body actually loses fat.  Well let me tell you something, this girl knows her stuff! So who is she? 

This my friends is my dear childhood friend and old roommate, Emma Frame! 

Emma has been taking classes through Integrative Nutrition all year and I accepted to be her first client to help kick start her new health coaching company, Emma Frame Health & Wellness
Emma, who is currently training for the Route 66 Marathon with her boyfriend and brother, has been my consistent running and cycling buddy for the past two years. It is so wonderful to have someone to workout with, to inspire you and push you when you just don't feel like getting up and doing it. 

I have worked out most of my life, five days a week, and have eaten pretty healthy. I just had some minor adjustments, bread and sugar, which Emma has helped me work out. It turns out sugar and bread aren't that great for your body's digestive system. She has taught me so much about the processing of food within the body I feel educated enough to want to share. The best part, it makes sense and actually works! 

You have to remember, this isn't a diet, it is a life change. A life change that took me 28.5 years to actually want to do. You have to be ready, willing and able. But, with the support of Emma, our two meetings a month and her fantastic emails, I've been able to overcome sugar and bread and reach my three month goals!

Emma works with clients in person or over the phone. Please check out her website and facebook page. She has some amazing recipes, once which I am getting ready to share!

On Wednesday night, Emma came over for our first follow up session. Not only did she come over for our first session, she was also coming over to cook me and Kristen a delicious dinner! Emma emailed us the link to the Oh She Glows vegan recipe to confirm dinner plans. I can't repeat my exact reply as it contains some naughty words, but it went something like this... "Oh my God, you read my mind!" 

Oh She Glows is a vegan blog I learned about from Emma which has some amazing vegan recipies which are so good, you wouldn't even know they are vegan. You can bet I will be trying more soon!

Ever since I've started eating naturally grown foods, I've been craving fruits and vegetables (instead of sugar and carbs). When she sent me this email, I was craving spaghetti squash. I mean who craves spaghetti squash? Raise hand, I do! 

Dinner that evening was a Creamy Avacado Spaghetti Squash Pasta which was heaven. It took not time at all and was quick, simple and easy to clean up! Enjoy!

  • One 4-5 pound spaghetti squash, halved and seeds scooped out
  • 1 tsp extra virgin olive oil
  • sea salt (or Herbamare) and pepper
  • 2 garlic cloves
  • 1/4 cup fresh basil
  • 2 tbsp fresh lemon juice, or more to taste
  • 1 tbsp extra virgin olive oil
  • 1 medium ripe avocado
  • Water, to thin out (I use around 2-3 tbsp water)
  • Fine grain sea salt, to taste (I use between 1/4-1/2 tsp)
  • Black pepper, to taste
  • 1. Preheat oven to 375F. Wash spaghetti squash and place on an old tea towel (this helps prevent it from slipping) or cutting board. Slice off stem, flip cut side down, and then carefully slice it in half, lengthwise. Remove seeds + squash guts and set aside.
  • 2. Brush the cut-sides with oil and then season with salt and pepper. Place cut side down on a baking sheet lined with parchment paper and bake for 35-45 minutes, depending on the size of the squash. Squash is ready when the strands scrape off with a fork fairly easily. My 5 pound squash took 40 mins.
  • 3. Meanwhile, make the avocado sauce. Add the garlic and basil to a food processor and mince. Now, add in the lemon juice and olive oil and stop to scrape down the sides of the bowl.
  • 4. Slice avocado in half and pit. Scoop out the flesh and drop it into the processor with the motor running. Add water, 1 tbsp at a time, to thin out the sauce as needed. Stop to scrape down the bowl. Add salt and pepper to taste and process again. Feel free to add more lemon or oil, adjusting to taste, if desired.
  • 5. When the squash is ready, flip over and allow to cool slightly so it’s safe to handle. Grab a fork and scrape off strands of squash until you have two empty “shells”. Place strands onto a plate (or just serve in the shells), season with s & p, and top with the avocado sauce. Sauce will keep for 1 day in the fridge in an air-tight container.


  1. OMG that looks so good! Great job Emma & even a better job to Lexi!!!

  2. And one more thing, i seriously want to eat that picture!!