Evolve With Mary: February 2013

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Water Water Everywhere, so many drops to drink.

You have to drink water. This is one of the first rules when trying to loose weight. Make sure your getting the recommended 8 glasses of water a day. A lot of people can’t seem to find the time or the inspiration to complete this simple task. Drinking a lot of water works, it gives you that “full” feeling, keeps you hydrated and makes your skin come to life. I try to drink my 8 glasses a day, it’s hard, but it's a great habit to create and maintain. I set small goals, like trying to drink a bottle of water with every meal. I usually drink about 6-7 glasses a day, and I’m working on fitting in those last 2. My super small bladder only complicates things, it feels like I live in the bathroom. It’s annoying, but worth it, when I get the correct amount my skin glows like never before, and that alone is enough to keep me on the bottle.

Many people count tea or coffee as water, but only non-caffeinated/carbonated beverages should could towards your daily water count. There is nothing more refreshing then pure H2O, if your bored with the non-exciting version of water there are a lot of water enhancers on the market to spice it up. I’m not a fan of of these products, but a lot of people find it helps them get their recommended amount of water. Be conscious about your water in-take; actually

go grab some water right now!

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I am on a mission to cook, edit, and consume low calorie recipes at least two to three times a week. Eating-in is cheaper, and cooking can be an adventure. These recipes don’t taste low calorie at all.

Today I’m featuring:

Honey Roasted Chicken

Ingredients

1 large parsnip – peeled, halved lengthwise and cut into 2-inch lengths

A parsnip looks like a yellow carrot

1 large white turnip – peeled and cut into 1-inch chunks

2 small red onions – cute into 1-inch-wide wedges

2 tablespoons red-wine vinegar

2 tablespoons olive oil

1 teaspoon dried thyme

Coarse salt and ground pepper

2 tablespoons chopped fresh parsley

4 each bone-in, skin-on chicken drumsticks and thighs

1 tablespoon honey

3 firm ripe Bosc pears - halved, cored and cute into ½ inch thick wedges

I left out the pears, it didn’t sound appetizing to me

Preparation

Preheat oven to 375 degrees.
On large rimmed baking sheet (or two small ones) toss parsnip, turnip, and onions with vinegar, 1 tablespoon oil, and ½ teaspoon thyme; season with salt and pepper.
In a small bowl, combine parsley and remaining ½ teaspoon thyme; season with salt and pepper
Carefully slide fingers under chicken skin to loosen
Spread parsley mixture under and on top of skin
Push vegetable to edges of baking sheet; place chicken pieces in center and roast 30 minutes
In a small bowl combined honey and remaining 1-tablespoon oil.
Remove baking sheet from over and brush top of chicken pieces with honey mixture
Roast 30 more minutes, or until thigh juices run clean when meat is pierced.
Serve immediately

This was amazing!!! The skin was crispy not burned. and the vegetables were perfectly seasoned. I have never roasted before, and after doing lots of research I realized it wasn’t that hard, not to mention everything turned out delicious.

Try it out and let me know what you think!

Original recipe by: Cooking Light

Adjusted with Love by: Me!

Nutrition Facts

Serving Per Recipe: 4-5

Amount Per Serving

421 Calories

15.8g Fat

3.3g Saturated fat

30g Protein

41.9g Carbohydrates

8.7g fiber

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It’s Challenge Tuesdays!

Hello. Hello. Hello. Are you ready for a challenge?

Last week I challenged you to complete 60 seconds of Mountain Climbers. I did mine everyday, and I still have a serious dislike for this exercise, but I cannot deny the results. I can’t “see” anything, but I feel stronger in plank position, and I my cardiovascular endurance is improving. Are you ready for your next challenge?

I officially challenge you to complete

20 Inch-Worms

everyday for the next 7 days

You can break it down into 2 sets of 10 or you can just bust out all 20 out at one time.

Personal Reflection

I actually enjoy inch-worms, I don’t know what it is, but walking my hands out until I’m in plank position, then walking my feet up to my hands and standing up reminds me of crawling as a baby. Only this style of crawling gets my heart rate pumping. I try to incorporate inch worms into my workout routine at least once a week, it’s a great warm up, it gets the heart rate up, stretches some important muscles, and they are full body exercise. I hope you enjoy doing them as much as I do.

The challenge is to push yourself everyday by adding 20 Inch Worms to your existing or non-existing work out routine.

The Exercise

Inch worms are great to build strength in the upper body, stretch the lower back, and hamstrings at the same time. They also improve flexibility, and are great for core and shoulder stabilizations. They do carry a risk of injury and should only be used as an exercise if proper alignment and balance can be maintained.

Target Body Part:

Abs, Arms, Back, Chest, Shoulders, Full Body

Proper Way to perform Inch Worms

From standing position, with feet slightly apart, engage you abdominal muscles to stabilized your spine
Bend forward from hips; try to keep you knees straight. Slowly lower torso towards floor until you can place your fingers or palms on floor in front of body. *Keep spine flat
Slowly walk hands forward away from feet. Heels will rise off floor
Continue walking your hands forward until you reach a full push-up position where your spine hip and head are lever with the floor (plank position) *Do not sag hips
Slowly begin walking your feet forward towards your hands without moving your hands
Maintain a flat spine through out and continue walking until your feet are close to your hands
Stand up strong

Know your level!

Good Luck!

P.S. Try to continue your 50 squats a day and your 50 jumping jacks, and your 60 seconds of mountain climbers.

That's my super duper lopper pooper challenge.

*Disclaimer: Always make sure to warm your body up before preforming any exercises.

If you do not you are running the risk of injury.

Always listen to your body, if any exercise causes too much impact stop right away.

REFERENCES:

http://www.livestrong.com

Ab-dom-inal Mondays!!! Ab-dom-inal Mondays!!!

6 pack by sum-mer!!! 6 pack by sum-mer!!!

Happy Monday my friends!

The body is an interesting thing. It is “my time of the month” and I am retaining water. I killed all my workouts this week, and even made it to 3 bikram yoga classes, which usually helps with water retention. My abdominals feel stronger, and my stomach seems to be flatter, yet it looks like I have been snacking on French toast all week.

Oh well, it is what it is, hopefully next week we will be able to see actually abdominals.

Here they go:

I pray that I am not going backwards.

*Try Bikram Yoga.

Bikram Choudhury created Bikram yoga, he adapted this style from traditional hatha yoga techniques, and it became popular in the 1970s. The yoga class is exactly 90 minutes and consists of 2 sets of 26 postures. Bikram yoga is practiced in a room heated to 105 degrees with 40% humidity. It is the most popular form of Hot Yoga. I enjoy bikram because it’s a challenge, it’s HARD, and it’s torture, good torture, the kind your body needs. You sweat like your in the desert, and you stretch every ligament in you body; but when its over, and your lying on your wet towel in an 105 degree room you have a sense of pride in yourself for sticking it out, and completing the workout. I use it as cardio, when I need a good stretch, or for a quick slim down workout. You sweat profusely which I love, and I find that I always look a little smaller after class, which is a plus plus.

Top 5 Benefits of doing Planks

- Planks work your upper abs, lower abs, oblique, and lower back.

- Planks build strength for pushups

- Planks promotes good posture and helps prevent back injuries

- Teaches your abs to stay contracted in a regular standing position!!!!

- Planks build the Stabilizer muscles, which makes your abdominal look contracted at all times.

REFERENCES:
http://clubfitnessblog.blogspot.com/2012/02/why-i-plank-benefits-of-planking.html
http://www.bikramyoga.com/

Today’s entry has everything to do about things I try to hide from people: My bad eating habits, my late night food craving, my lack of motivation. Every week is a roller coaster for me, yet some people think that I cruse by on disciple and I’m going to be naturally fit forever.

Truth be told that’s is my biggest fear.

Confession

I fear that I will wake up 300+ pounds again, and all this was a dream. I have known my fat self longer then my fit self, so I wouldn’t be so surprising to me. This was something I used to obsess over everyday but now its just a red pin buried deep deep deep in my head.

I realize that no matter how much I workout and eat healthy loosing weight and staying fit is also a mental battle. You have to change the way you treat and see yourself before, during and after you start your “get fit” quest. It’s a mental challenge as well as a physical challenge to truly change, but I’m living proof that it is possible

Confession

Whenever I’m alone I love to eat foods that I have omitted from my diet. If I’m alone I have to fight with myself not to go somewhere and get a full meal of fried foods, sweet drinks, and decadent desserts. Last night I gave into myself, and went to 3 different restaurants, ordered my 3 favorite appetizers, and went home to eat them, standing up in my kitchen, straight out of the boxes.

This is a huge no no for me. I try to avoid fried foods like the plague, I try not to go to more then one restaurant a day, and I never ever ever eat straight out of the box. It’s the easiest way to over eat. I’m not mad at myself, or beating myself up. Everyone needs a cheat day. Everyone needs to let lose every now and again.

Confession

Every day I get out of bed the first thing I do is search for the nearest mirror and check out my stomach. I worked very very hard on flatting my tummy, and I have a fear that foods I ate the night before will ruin all of my blood, sweat, and tears. Usually I am pleasantly surprised, but some morning I can see the effects of my cheat days.

The good thing about this one is that it pushes me to work harder. If I have a little pot belly, I adjust my wardrobe choices for the day, alter my eating habits, and I murder my abdominal exercises.

You just peeked into my soul. I like being human, because I’m allowed not to be perfect. I’m allowed flaws and mistakes. I’m allowed to take a break from my strict diet, and crazy workout routine. As much as I love being in shape, I also realize it is not the end all of be all.

This is a never-ending journey that I signed up for. Thanks for coming long for the ride.

I eat out a lot, I mean, a lot, a lot. Sometimes its 7 days a week, and sometimes its 5 days; whatever the number, eating out is something I enjoy, and look forward too on a daily bases. Yet, it’s almost impossible to stay on my diet while eating out. With my favorite comfort foods on call at my request it’s hard for me to order healthy, all the time. I will admit I have a lot of discipline, but I am also very weak. Today I’m going to share some of my tips on curbing your calories count while dining out. I hope they are helpful.

Eat good 80% of the time,

Eat what you want the other 20%

Ask for dressings and sauces on the side

People are always shocked when I tell them I eat my salad dry, no dressing. No, it doesn’t taste GREAT; but I feel like a calorie saved on salad dressing is a calorie saved for dessert.

Skip the mayo

Consider an appetizer or side dish as an entrée,

This is one of my favorite tricks. Sometimes restaurants like to fill the plate, and if it’s in front of me I will usually eat it. By ordering an appetizer or side dish you are guaranteed a smaller portion.

Skip anything extra-large or super sized

I lived on Super Sized Fries. Where did they go?

Choose grilled or oven-roasted, over fried foods

Drink more water with your meals

Put the fork down after every bite

Use your bread plate for a dinner plate, if you are eating family style

I do this at home! If I have a smaller plate my plate fills up faster and I’m more likely to eat less

Watch out for loaded salads, they aren’t always low-calorie

Look out for fried wontons; heavy salad dressings, butter soaked croutons, and fried proteins on a salad.

I am on a mission to cook, edit, and consume low calorie recipes at least two to three times a week. Eating in is cheaper, and cooking can be an adventure.

Today I’m featuring:

Farro Salad

Ingredients

2-3 green onions

1 small Green bell pepper diced

1 small Red bell pepper diced

1 small Orange bell pepper diced

1 small jalapeño, remove seeds and diced

½ cup mushrooms sliced thin

1-cup farro

2 ½ cups salted water

Olive Oil

Preparation

Add water to medium saucepan, salt and bring to boil
Add farro and bring to a boil
Reduce the heat and simmer the grain with a closed lid for 15-30 minutes until tender
Sauté green onions, green/red/orange bell pepper, jalapeno, mushrooms in olive oil on low heat for 10 minutes or until vegetables are tender and almost cooked through. Season with salt and pepper to taste
Transfer farro into sauté pan with vegetables
Reduce heat to medium-low, and sauté farro until brown and fully mixed in with vegetables

I had this salad at my favorite restaurant in the San Francisco, Pesce. It is delicious and low fat, so I decided to recreate it at home. After a few trail and errors I got it to taste just as good as theirs. I hope you enjoy it

Farro is one of the oldest cultivated grains consume by humans for over 5,000 years. It is high in fiber, and protein, plus it is a great source of complex carbohydrates.

Try it out and let me know what you think!

Original recipe by: Pesce

Adjusted with Love by: Me!

Nutrition Facts

Serving Per Recipe: 4-5

Amount Per Serving

Calories 58.8

Total Fat 3.7 g

Saturated Fat 0.5g

Polyunsaturated Fat 0.3g

Monounsaturated Fat 2.5g

Cholesterol 0.0 mg

Sodium 150.9mg

Potassium 84.5mg

Total Carbohydrate 7.1g

Dietary Fiber 1.1g

Sugars 0.0g

Protein 1.1g

Vitamin A 6.1%

Vitamin B-12 0.0%
Vitamin B-6 1.7%

Vitamin C 8.6%

Vitamin D 0.0%

Vitamin E 2.85

Calcium 0.6%

Copper 1.75

Foliate 1.9%

Iron 1.3%

Magnesium 1.3%

Manganese 2.3%

Niacin 1.1%

Hello Challenge Tuesdays!!!!! Last week I challenged you to do 50 jumping jacks for 7 days, the week before I challenged you to 50 squats a day. I did my jumping jacks and squats this week, my backside is sore, my legs feel stronger, and I’m learning how to control my breathing when I’m exhausted. Today I’m throwing in an exercise that I HATE!!!! I said I hated squats, but after doing 50 a day I’m not as mad at them as I used to be; but this exercises makes me want to puke. I’m not a fan of being out of breath and in awkward positions, but that’s why we workout at home, so no one can hear us cry!

I officially challenge you to complete

60 seconds of Mountain Climbers

for the next 7 days

You can break it down into 2 sets of 30 seconds or you can just bust out all 60 seconds out at one time.

Personal Reflection

Mountain Climbers are hard! They challenge your cardiovascular endurance, core strength and Agility. I have a hard time getting my hips down while completing this exercise. I also look like a flailing animal, trying to keep my balance, hop my legs back and forth and stay in a plank position. This exercise is challenging because you have to concentrate on more then one thing at a time. Keeping your hips down, balancing in an awkward position, and running out of steam after the first 5. As much as I’m not a fan of this exercise I realize the effects are worth the pain.

The challenge is to push yourself everyday by adding 60 seconds of Mountain Climbers to your existing or non-existing work out routine.

The Exercise

Mountain Climbers is a calisthenic exercise that works the entire body. It targets arms, shoulders, core, and legs while challenging your cardiovascular system. The move can be modified for people with low fitness or mobility. They do carry a risk of injury and should only be used as an exercise if proper alignment and balance can be maintained.

Proper Way to perform Mountain Climbers

1. Start on all fours with your shoulders directly over your hands

2. Move your legs into a lunge position by pulling one foot forward and

extending the other foot back

3. Contact your abdominal as feet switch positions.

Know your level!

*If you are advanced you can jump with both feet to switch positions.

*If you are a beginner (like I am) do not jump, instead step forward and then extend the opposite leg back. Making it a controlled concentrated movement. Don’t work over your comfort level.

4. Alternate the feet for 30 to 60 seconds.

Good Luck!

P.S. Try to continue your 50 squats a day and your 50 jumping jacks.

That's my super duper lopper challenge.

*Disclaimer: Always make sure to warm your body up before preforming any exercises.

If you do not you are running the risk of injury.

If you have a back injury or a knee injury please do not take this challenge. Instead ramp up your existing workout by increasing your 50 squats and jumping jacks to 75. Always listen to your body, if any exercise causes too much impact stop right away.

REFERENCES:

http://www.livestrong.com

6 pack by summer, that’s the goal. Will it happen??? I don’t know! This was a hard week for me. I didn’t have time to exercise everyday, I missed 3 days, but I killed it the other 4. I hope that's enough to see some results. I also didn’t follow my diet; I ate cup cakes, and a good amount of bread. Last night I even had some of a Chicago Style deep-dish cheese pizza. It was soooo good, but soooo bad.

This week I'm ramping up my ab workout, adding more exercises, and concentrating on contracting my abs throughout the day.

*Try this. Every time you pass through a door contract your abdominals. By contracting your abdominals you can improve your posture and help it become second nature for your abs to be held in. This will not give you a toned stomach but it can help “train” the abdominal muscles to stay in. I believe this is a readily known fact, but if you didn’t know you just came up on some greatness, and it's not even the tip of the day.

Ok Ok Ok I’ve held out long enough. I’m nervous about posting the pictures of my abs today, but I’m going to do it anyway.

Here they go:

Sooooooooooo what do you think? I work-outed out this morning, I feel like my abs always look better after a hard workout. I can see some definition, but it's all by luck. I am going to try harder this week, watch my food intake and make sure to work up a good sweat at least 5-6 days. Cross your fingers for me. I don't want to let you guys down.

*Please ignore the thunder thighs. I'm working on taming these things, but its a project.

Like most people I don't have time to work-out everyday. I'm nowhere near lazy, but some times you just don't have the time. I travel a lot, and find that it's even harder when your in a strange town, in a hotel with no gym. Regardless of every other part of my body I have to keep my abs flat to look good in my clothes. To maintain my flat stomach I have a love affair with reverse crunches. I like to do them at night, sneaking out of the bed and bust out 100 of these beauties. The next day, my stomach is flat and I'm ready to attack. Try them out and let me know if you see any results.

Reverse crunches targets the rectus abdominis, transverse abdominis, and obliques. Its a 3 in 1 abdominal workout that shouldn't be ignored. They strengthen the Abdomial Wall.

*Disclaimer: Always make sure to warm your body up before preforming any exercises.

If you do not you are running the risk of injury.

Happy Valentines Day Everybody.

If you have a special someone or if you are alone it doesn't matter, enjoy today! Eat what you want and make memories.

Sending Love and Joy To All!

Ms Mary

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