Evolve With Mary: August 2013

Hello Friends!

We Made it!!! It's FRIDAY!!!

Yesterday I tackled 2 recipes from my healthy late night snacking posting. Both turned out great!!!

Strawberry Banana Creams

8 Strawberries

2oz vanilla Greek yogurt

1/2 small banana

1 teaspoon sliced almonds

-Mash Bananas in small bowl with fork and mix in yogurt

-Use knife and carve out the middle of each strawberry

-Fill center of each strawberry with banana yogurt mixture

-Top with sliced Almonds

Makes 1 serving

Calories 145

Calories from fat 31

Total Fat 3.5g

Saturated Fat 0.3g

Sodium 28mg

Total Carbs 22.5g

Dietary Fibers 4.0g

Sugar 13.4g

Protein 8.2g

Vitamin A 1%

Calcium 11%

Vitamin C 101%

Iron 4%

These were tasty! Easy to make, easy clean up, and they melted in your mouth. The Banana adds a little sweetness, the combination of fresh sweet strawberries, vanilla greek yogurt, mashed bananas, and sliced almonds is delectable. They were fun to make, and even better to eat. You couldn't tell they were low fat, I plan on making these little treats at my next gathering.

Dark Chocolate and Almond Treats

A Paleo treat that's also Gluten Free and Vegan!

1 cup and 3 tablespoons melted dark chocolate

1 -1/2 cup whole almonds

(optional - handful of coconut shavings)

-Line baking sheet with parchment paper

-Start melting dark chocolate pieces in a pan on low heat (will not take long to melt)

*The serving size is for melted chocolate, if you measure out the pieces before hand allow more chips to be added than recommend amount

-Place teaspoon of melted chocolate on parchment paper

-Top with hand-full of almonds

-Drizzle almonds with one tablespoon melted chocolate

-Repeat process with remaining almonds and chocolate until your pan is full

-Optional - Sprinkle with coconut shavings over each tiny circle

-Transfer to fridge for about 10 minutes to chill

-Remove when firm

-Enjoy right away

Calories 41

Calories from fat 28

Total Fat 3.1g

Saturated Fat 0.9g

Sodium 2mg

Total Carbs 2.6g

Dietary Fibers 0.9g

Sugar 1.7g

Protein 1.0g

Calcium 1%

Iron 1%

I plan on always having these little treats handy. I made my own chocolate and it was easy, plus they tasted great! That fact that they are Vegan, Gluten free, and Paleo is just the icing on the cake.

Lets talk New Restaurants

I found a new Restaurant, hidden among the tourist traps that line the piers.

Coqueta

Spanish

The Embarcadero

Pier 5

San Francisco, Ca 94105

I'm a tapas kind of girl. Tapas are small plates that are usually shared, instead of ordering hefty main dish, you get to order 3-4 smaller dishes, which gives you more of a variety in your meal. Coqueta is a little on the expensive side, and some of the portions are small, but the flavor combinations are there, and the preparations is flawless. If you enjoy Spanish style Tapas, you will enjoy Coqueta.

I hope everyone has a wonder-filled 4 day weekend.

Blessings

Mary

Hello Friends

We are that much closer to the 3 day weekend.

I plan on attending the Sausalito Art Festival. An annual outdoor art event held Labor Day weekend, August 31st to September 2nd, brining artists and community together in Sausalito, featuring exciting artist, gourmet food, fine wines, and a great music line up.

The festival never dissapoints. I always find fun and creative art to line my walls with.

Today we are going to talk about Healthy Late Night Snacking

I've been late night snacking since I was old enough to reach the 2nd shelf in the refrigerator. Over the last 5 years I've gotten my snacking under control... sometimes. Some nights I'm a lot stronger then others. I usually crave peanut butter, anything salty or savory, and chocolate. I love chocolate at night. Discipline is my friend, but sometimes we are on the outs. Always on the look out for the healthier side of life, I ran across this article in Pop Sugar and just had to share it with all of you.

Low Calorie Late Night Snacks

by Leta Shy - 7/7/13

The myth that late-night eating is bad for your diet has been disproved but that doesn't mean you can put just anything into your body and maintain your desired physic.

The best late-night snacks are easy to digest. Carbs are good. Avoid excessive fiber, protein, and fat, so you don't get that "overly full" feeling.

Avoid: Peanut Butter

Many nights you will find me in my kitchen, half naked, slowly devouring a spoonful of peanut butter. I find that it keeps me full, and its oh so satisfying. While I crave peanut butter my thighs are craving something else. Instead of battling those calories during your next work out session replace it with a batch of low-calorie rasin peanut-butter, and top with slices of banana for a filling snack .

Low Calorie Raisin Peanut Butter

INGREDIENTS

3/4 cup raisins

1 cup applesauce

1 tablespoon ground cinnamon

1 cup natural creamy peanut butter

DIRECTIONS

Put the raisins, applesauce, and cinnamon in a small saucepan and bring to boil; reduce heat to medium and simmer for eight to 10 minutes or until raisins have plumped up.

Place mixture in a food processor. Add the peanut butter and pulse until smooth.

Spread onto whole wheat crackers, bread, fruit slices, or celery sticks.

Makes 1 3/4 cups of spread.

Avoid: Grilled Cheese Sandwiches

Grilled cheese is the ultimate comfort food, but the fat count can get excessive. I have not problem avoiding melted cheese late night, but I know other people that aren't so lucky.

Instead of the Ultimate Comfort Sandwich, try eating lean protein like turkey, adding leafy greens and one slice of cheese. If you make it Panini style you can still enjoy the best part of a grilled cheese sandwich.

Avoid: Chips

Craving salty and savory snacks before bed time?

Instead of devouring a bag of chips make some stove-top popcorn. It only takes a few minutes and its much better for you than store-brought bags.

*Sprinkle parmesan cheese on top to help satisfy those butter cravings.

Avoid: Candy

I've never been a candy person, but I do enjoy sweets at night. I feel like dinner isn't over until I have some kind of desert. Instead of eatting your favoirte candy try these Strawberry Banana Yogurt Creams. They are sweet just like candy, with only 1/4th of the calories.

8 Strawberries

2oz vanilla Greek yogurt

1/2 small banana

1 teaspoon sliced almonds

-Mash Bananas in small bowl with fork and mix in yogurt

-Use knife and carve out the middle of each strawberry

-Fill center of each strawberry with banana yogurt mixture

-Top with sliced Almonds

Makes 1 serving

I will be trying these bad boys tonight!

Avoid: Nut Butter Overdose

Nut butters are good for you, but they also contain a high amount of healthy fats which you do not need to consume at night. Not only can it effect your sleep it can also expand your waist line.

*Portion control is the key

Medjool Almond Butter halves

1 large Medjool date filled with almond butter and granola should satisfy your nut butter cravings.

Avoid: Cookies!

Need something sweet? I know I do, especially at night. These dark chocolate and coconut almond treats. Make them while making dinner, refrigerate for at least 10 minutes to let them set. At only 41 calories per snack they will not undo your healthy day.

I am making these treats tonight! I'll let you know how they turned out.

Avoid: Ice Cream

I have a love hate relationship with Ice Cream. I never had any problems with it, until I started gaining weight from my late night trips to the freezer. I threw out all the ice cream in my house, and I refuse to purchase any more. When I really need some ice cream I turn to a trick my mother taught me. Purchase your favorite yogurt, purchase popsicle sticks and make your own yogurt pops. They are satisfying, and you don't realize its not ice cream until your almost done with your pop. Thanks Mom!

I hope some of these snacks sound good to all of you. In a perfect world late night snacking would be no problem, but in my world its a everyday battle. At least, now I have some healthy snacks to turn.

Have a wonderful Thursday.

Blessings my Friends

Mary

References:

http://www.fitsugar.com/Healthy-Late-Night-Snacks-Low-Calories

Hello Friends

Its hump day!

My readership is expanding, which is very exciting. I figured its time to share my story again, I haven't shared it since my first posting which was a loooong time ago. Here you go. This is Me.

Hello Everyone, Family, Friends, and Strangers

For those who don’t know me, my name is Mary, I am a true California Girl, who loves to travel, while finding and creating adventures. Growing up I ate my way into obesity, which spilled over into my early adult years. Going through my parents divorce, college, and a few lazy, selfish, and irresponsibly boyfriends my weight rose to a whopping 300+ pounds. It got so bad that I stopped taking pictures, shopping, and hanging out with my friends.

Spending countless hours hiding in my apartment, hiding from the world, and hiding from myself. Until one day I realized I was hiding from my life. It was passing me by and I had nothing to show for it. No experiences, no real true love, no excitement. It was time to make a change, a real change, a life change. I realized my weight was physically, mentally, and spiritually holding me back. I wanted to live, but where should I start?

It was time to create a personalized weight loss self-empowerment program. I wanted real change, not a fad diet or a quick fix. I named my program Baby Steps.

Baby Steps is all about creating small changes that turn into big changes, which in-turn changed my life. Within a year I was successful at losing over 100+ pounds; but that was only the beginning of my journey. I now reciting positive affirmations daily, meditation has become an every day occurrence, and I even wrote a book about my experiences.

My mission is to let people to know that you can change, you can create the life you always longed for. I am currently working as a Motivational Coach and Traveling Personal Trainer. I've currently expanded my reach, by utlizing facetime and skype I am able to reach clients all over the world. My goal is to address teen obesity plus inspire & motivate anyone that wants to listen. I look forward to expanding my friend bank, making a difference, and touching as many lives as possible.

Lets Go!

Today is the first day of the rest of your life…. Make it count

Thats me! I've been into the fire and made it out. Nothing seems impossible to me anymore. Everything is just a challenge that I know I can and will conqure.

To the top!

Blessings my friends

Mary

Hello Friends!

It's Tuesday, which means we are that much closer to Friday.

Yesterday was very productive for me, and today should be the same.

Lets talk about Zucchini Chips. I followed the instruction, it was a simple recipe, the hardest part was coating the zucchini, but that's always a little messy. When I first pulled them out of the oven I wasn't very impressed, but as they cooled off I noticed they disappeared within 10 minutes.

Confession: I ate the entire batch of Zucchini chips and had no room for dinner last night. They were that good. It's hard to tell that they are low fat.

These were fun to make, and every funner to eat. I can see why kids gobble these healthy tasty treats right up.

Lets talk about Unrealistic Body Goals

As a Personal Trainer one of my daily chores is to educate women on what they can and cannot achieve with exercise and diet. I am a curvy voluptuous woman, my shape is desired by many people, and it does help me obtain clients.

Red Flag Statement: "I want to look just like you, if I work out with you will I look just like you in 6 months?"

As flattered as I am, the answer is always NO. My shape is my shape. My big boobs, my small waist, my big hips and my gravity defying booty is in my genetic blueprint. But I can help you get in the best shape of your life, which will tighten up your mid-section, lift your rear end, while re-shaping and toning upper-body. I know it's not the answer that my potential clients are looking for, but it's the truth. I'm only selling truth, not dreams.

I always teach self-love. Love yourself, love your body, you will be with it for the rest of your life. You can't hate your butt, because it's your butt, learn to live with it, then learn to love it.

I didn't always love my body, there was a long period of my life that I hated my body. I wished I looked like my sister, she was slim on the top and heavy on the bottom. I figured she was perfect, and I was constantly depressed. It took me 26 years to realize my body was just as desirable as her body, it was just different.

Common Body Goals that are Unrealistic

Shape Magazine 8/21/13

Thigh Gap

For most women the only way to not have your thighs touch is to rearrange your bone structure.

*No diet or fitness plan is going to change your bone structure.

Urban Legend: Birth control Pills have extra Estrogen that will help widen your hips and create that gap.

That doesn't work, you cannot control your hip size

Personal Reflection:

I'm not into the thigh gap revolution. I did read an article about a group of teenage girls that were starving themselves to obtain the "hip gap". As much as I'm not a fan, I can understand wanting to look as thin and sexy as possible. This goes back to loving yourself. I would love to have a sexy thigh gap, but I've never had one, and I have a sneaky feeling that I will never have a thigh gap, which I am willing to live with.

V-Cut Abs

Some women carry weight in their midsection which makes it close to impossible to have those ripped V-Cut abs that are all the rage. You many even have abs, that are hidden under a layer of fat.

*You may need to drop body fat to an unhealthy level to achieve this look.

Personal Reflection:

I want a 6pack!! My goal was a 6 pack by summer. This is where i am at now:

I'm pretty happy with how flat my abdominals are, I still want a 6 pack, and I'm learning so do most women. I'm working everyday towards that goal. Maybe one day I will finally reach what has been unreachable, regardless of the results I will never stop trying.

Tone Arms

Michelle Obama, Madonna, Kelly Ripa

All these women have wonderfully toned arms, the kind that put most of us to shame.

*Fact: It takes as little as 6 weeks of consistent strength training to tighten your triceps and biceps. That doesn't mean you will be as ripped as Michelle Obama but you will see some improvement.

Personal Reflection: I've always wanted sexy toned arms. When I met my boyfriend I was ripped. I used to do 100 push-ups every morning, followed by 5-10 pull ups, which gave me those sexy cuts that are desired. Within the last 3 years my weight yo-yoed and my sexy arms went away. I was devastated, but I never gave up. I tried to go back to push-ups but they were boring, and unexciting. Instead of push-ups I started Kettle Bell training, and add complexed plank movements to my workout routine. After a lot of sweat and pain my sexy arms are back in action. I can't compete with Madonna, but I do have definition in my biceps and triceps, not to mention I feel stronger and sexier then ever.

Concave Stomach

Go to any beach in Miami, it seems like those women have the formula to a stomach that sinks in when they bend over.

*Fact: Fit abs tend to bulge outward. The only way to have a stomach that collapse inward is to lose an unhealthy amount of weight.

Personal Reflection:

I don't know about this one. I blame it on genetics. One of my good friends stomach sinks in when she bends over, but she has also been a size 2 for the last 15 years. Other then her I personally don't know anyone who is so lucky. I know when I bend over my stomach pokes out, in a very unattractive way. I've learn to live with it, my body is my body, no use in hoping for something that is never going to happen for me.

This entire post is about Self Love. Learn to love yourslef, its important.

Blessings my Friends

Mary

Happy Monday,

I had a very relaxing weekend, which should lead into a uber productive week.

This week I'm doing research for my walking club. The plan is to start marketing on the 1st of September, I need to walk around, and find different trails that will challenge cardio endurance. There are plenty of hills where I live, and I plan on utilizing them. There are also lots of stairs around my neighborhood, and stairs are always a challenge, no matter how often you do or do not exercise.

I'm also starting a new marketing campaigns to get fit for the holidays. Always one to look ahead, the time of the year is quickly approaching where you have to see family and friends. It's time to start sweating to make sure you look your best while being asked about marriage, kids, and your life goals.

The hardest part of my marketing campaign is creating a website. I know how to do it, but it's been so long that I'm very very very nervous about jumping back into the coding world, I know a website is imperative to growing to my business.

That's enough business talk

New exercise routine!

My body has been looking good lately, and I figure this is the best time to rev up my exercise regiment.

I completed this workout on Saturday and it kick my butt, in a great way.

10 minuted timed stretched

5 minuted timed foam rolling

25 In-0uts

25 Bicycles

25 Reverse Bicycles

25 Crunchy Frogs

25 wide leg situps

25 Scissors

25 Hip Butt Ups

25 Heels to Heaven

25 Roll Up Vs

25 Leg climbers

25 Kayakers

60 second plank

60 second Side Plank (left)

60 second Side Plank (right)

- 2 minute timed break

Plank 10s (x3)

25 deep Squat (x3)

25 around the world lunges (x3)

25 Up downs (x3)

25 Rotating planks (x3)

-2 minute timed cool down

10 minuted timed stretch

5 minuted timed foam rolling.

DONE!

What a workout. I wanted to quit after my first set of the last 5 exercises, but my new motto kept me going.

Train insane or remain the same

Tonight I'm going to make these Zucchini chips. Not only are they healthy, they look tasty and they can help curb my chip cravings.

Ingredients

-1/4 cup breadcrumbs

-1/4 grated parmesan cheese (optional)

-1/8 tsp black pepper

-1/2 heaping cup whole wheat flour

-1 cup cold milk

-1 tsp apple cider vinegar

-2- 1/2 cups sliced zucchini (about 2 small zucchinis)

Preparation

-Pre Heat oven to 425 degrees

-In a small medium bowl combine breadcrumbs & cheese & black pepper

-In separate bowl add flour, milk, and vinegar

-Gently stir until combined but do not over stir

-Dip zucchini Slices in flour mixture

-Dredge in breadcrumb mixture

-Place coated zucchini sliced on baking sheet (use pam or line with foil)

-Bake for 30 minutes

-Flip slices over once halfway through cooking

-cook until browned and crispy

http://thejoyofcleaneating.com/recipes/zucchini-chips/

Wish me luck. The recipe seems easy enough. Can't wait to try them

Have a wonder-fill Monday!

Blessings

Mary

Good Morning Friends,

It's Friday, and I'm busy. I have to finish unpacking, which will take me a couple of hours, but I am up for it. We have some company coming over on Saturday, and the house needs to be unpacked and clean. That's what I get to tackle today. I even got up a few hours early to make sure I have enough time to clean and get a 2 hour workout in. Now thats dedication.

Everyday is a good day to spread love

@ariellecaputo has a blog www.livedeap.blogspot.com where she posted creative ways to spread love.

Enjoy

Last night My boyfriend and I went to a restaurant called Namu Gaji and I fell in love. It is officially my favorite restaurant. It was so good we are going back tonight. At first glance the menu didn't look very appetizing to me, but man was I wrong. They really celebrate the vegetables at this restaurant, while layering flavors, exotic spices, and creative preparations. If you are ever in the San Francisco, and you find yourself around Dolores park look for Namu Gaji, you will not be disappointed.

Starting from the left and continuing clockwise: Drangons Tongue (leeks), Cabbage, Dumplings (shiitake mushrooms), Chicken wings (i didn't taste them, but they looked good), okonomiyaki (koren seafood pancake, ohhhhhhh so good)

Namu Gaji

Korean, American food

499 Dolores St, San Francisco94110

between 18th and Dorland St

Thats all folks!

Time to get to work.

Enjoy your weekend

Good Morning Friends

I'm super tired today, but i'm not sure why. I went to bed at 11pm, I usually get to bed sometime after 12am, but sometimes more sleep doesn't equal rested for me.

Today should be easy enough. I have to meet with my old landlord to return a few things, and pick a things I left behind. He hasn't mentioned my security deposit, so today is the day I ask him about it, then off to the gym to do some cardio for an hour and a half. After all that torture, back to the house to finally finish unpacking. Everything is in its place, except all of my clothes. That's what I get to tackle today.

Do It Yourself, creative jewelry holders

I'm going to try to create a few of these, I have so much jewelry, and no where to put it.

It's also time to find a new abdominal routine, that keeps my stomach tight, taunt, and flat. My tummy has been looking great these past few weeks. I'm getting used to my current ab workout, but I'm also scared to start something new, and not get the same resutls. I'm sure i'll find the correct combination of exercises, but i'm always extra cautions when it comes to my mid-section.

I love this poster, its just what I needed.

Time to get going.

Hope you all have a wonderful day

Blessings

Mary

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