Evolve With Mary: May 2014

It's summer time, time for shorts, tank tops, summer dresses, flip flops, and cute little sandals. I have cute little feet, I try to keep my toes manicured but, I have a difficult time keeping the heels of my feet properly moisturized.

I admire other people that do not have this issue but admiring them doesn't help when its time to show off MY feet.

I use a hard pumice stone on feet everyday, which helps, but it does not solve the problem.

I used to get regular pedicures, but money is tight around my house, and I can't bring myself to spend money on my feet. I have a foot scraper but I've gotten overzealous with the tool and scraped off too many layers of skin. NOT COOL

I also have a pedegg, but I seem to have the same results as my pumice stone. It works but not as well as I need it to.

I assume all of you are going through the same issues that I am. Lets attack this problem feet first.

I found and tried all of these foot scrubs, soaks, moisturizers, and peels. They all worked and now my feet are kissable.

Enjoy these DIY feet treatments and wear your flip flops and sandals with pride this summer.

DIY Foot Soak

These concoctions will soften rough dry feet

Lemon Honey Foot Soak

1 tbs honey

Juice from 1/2 of a lemon

Essential Oil: mint, lavender optional

Add all ingredients to warm water

Place marbles or smooth stones in water for a gentle massage

Allow feet to soak 25-30 minutes

Rinse feet

Moisturize

Enjoy

Milk & Oats Foot Soak

1/2 cup milk *I used powdered milk

1/4 cup oatmeal

1 tbs honey

Add all ingredients to arm water

Place marbles or smooth stones to water for a gentle massage

Allow feet to soak 25-30 minutes

Rinse feet

Moisturize

Enjoy

DIY Foot Scrubs

These concoctions will remove dead skin from feet

Brown Sugar Foot Scrub

1/2 cup brown sugar
2 tbs honey
1 tsp extra virgin olive oil

Juice from 1/2 of a lemon

Combine all ingredients
Soak feet in warm water for 5-10 minutes
*you can also add a little soap to make it bubbly and fun
Use mixture and scrub entire foot
*make sure to get the top of foot as well as the bottom of foot
Rinse with warm water
Dry off Feet
Moisturize

Coconut Oil Foot Scrub

1 tsp coconut oil

1 tbs white sugar

dash of cinnamon

Combine all ingredients

Soak feet in warm water for 5-10 minutes

*you can also add a little soap to make it bubbly and fun

Use mixture and scrub entire foot

*make sure to get the top of foot as well as the bottom of foot

Rinse with warm water

Dry off Feet

Moisturize

Sea Salt Foot Scrub

1/2 cup coarse sea salt

1/2 cup ground oatmeal

1/2 cup ground almonds

3 tbs coconut oil

Combine all ingredients

Soak feet in warm water for 5-10 minutes

*you can also add a little soap to make it bubbly and fun

Use mixture and scrub entire foot

*make sure to get the top of foot as well as the bottom of foot

Rinse with warm water

Dry off Feet

Moisturize

DIY Foot Scrubs

These concoction will remove dead skin from feet

Listerine Foot Peel

3 cup listerine

2 cup white vinegar

3 cup warm water

Combine all ingredients

Soak feet in mixture for 10 minutes

Remove feet from mixture

Dead skin should practically peel off

**Listerine can stain feet, but stain will come off after a few showers

DIY Foot Moisturizers

Moisturize your feet

Coconut oil
Coco butter
Shea Butter
Olive Oil

Apply to feet, take your time to rub oil entirly into feel

It could take up to 10 minutes

Take your time, don't rush this part

That's it Folks!

I enjoyed the Listerine Foot Peel the most! My feet look great! I'm ready for the weekend.

Blessings,

Mary

Lets Go Fly a Kite

Up to the Highest Height

Lets Go Fly a Kite and Send it Soaring

UP in the atmosphere

UP where the air is clear

Lets Go Flyyyyyy

Fly a Kite!!!

I loved Mary Poppin's growing up, what's not to love, her name says it all! That love was rekindled once I watched "Saving Mr. Banks." I also love flying kites, it gives me a sense of pride and accomplishment once I get my kite up in the air. Growing up, I even remember 'Kite Day' at my elementary school. I'm pretty sure schools don't do that anymore, but they should.

This week self improvement challenge was to fly a kite.

Today I'm going to teach you how to make a kites. Kites can run anywhere from 99 cents -$100.00. I'm a DIY girl so it's only natural I try my hand at making my own kite. I got all of my supplies at the 99cent store

If you try this tutorial let me know. I would love to see some pictures

Traditional Diamond Kite

Materials Needed:
Construction Paper
String
Pipe Cleaners or sticks, wooden bbq skewers also work
Color pencils/markers optional
Tape optional
Ruler

1. Get construction paper to form the body of your kite

If you have to tape 4 pieces of paper together make sure to securely tape them or your kite will not fly

2. Cut a diamond

Diamond needs to be a slightly bottom heavy
Your left and right corners should be around 3inches from the top

3. Tie 2 sticks together

Line them up with paper
Make the tie as tight as possible *It must be secure or your kite will not fly
Knot string and cut any excess string

4. Make 4 small holes in the diamond shaped paper at each corner

Thread string through each hole and around each stick
Leave a little extra string at the top to thread a ribbon on optional
Knot the stick in place to the kite itself

5. Tie a string to the right and left sides of the horizontal stick

6. Tie string to the center of that string for your flying line

This string needs to be as long as you need for flying

7. Tie on paper or ribbon to the corners to form the tail

Your Done!!! Now go fly your kite!!!

How to fly a kite:

Fine a breeze or some light wind

Wind should be coming towards you not from behind

It only took me 10 minutes to make this kite. I won't know until tomorrow if it flies or not. I'll post pictures no matter what!

Blessings,

Mary

References:
www.wikihow.com

Hi Friends,

What is 1 serving?

Serving sizes have always stumped me. What does 1 serving size actually looks like. I challenged all of you to add more fruit to your diet this week, hopefully you're striving to reach 5 servings a day. Today it only seems appropriate to educate you, and myself, on what 1 serving of fruit, vegetables, grains, dairy and meat looks like. Is it 50 grapes or 5 grapes, 2 kiwis or 1 kiwi, 1 hamburger or a double cheese burger. Today we are going to get to the bottom of servings sizes, how to measure them, and few more random facts.

What is a serving?

When I looked it up I was surprised that there wasn't a straight forward answer, pleasantly surprised. I don't do well with general statements, I need detail and that's exactly what this particular definition provided.

Grains

bread, cereal, rice, pasta *whole grains are best

1 serving size = 1 slice of bread

1 serving size = 1 cup of ready made cereal

1 serving size = 1/2 cup of cooked cereal (oatmeal), rice, pasta

1 serving size = 1/2 cup of couscous
1 serving size = 1/2 cup of farro

Vegetables

1 serving size = 1 cup raw leafy vegetables

1 serving size = 1/2 cup of vegetables corn, peas, sweet potatoes,

1 serving size = 3/4 cups of vegetable juice

1 serving size = 1 small 3oz potato
1 serving size = 1 cup or 4 spears of asparagus
1 serving size = 2 medium carrots
1 serving size = 2 celery stalks
1 serving size = 1/4 of a head of cauliflower

Fruit

1 serving size = 1 med apple, banana, orange, pear...

1 serving size = 1 cup diced melon

1 serving size = 16 grapes

1 serving size = 6 strawberries or 1 cup strawberries

1 serving size = 1 medium peach

1 serving size = 1/2 cup chopped, cooked or canned fruit

1 serving size = 3/4 cup fruit juice

1 serving size = 1 cup mixed berries, cherries, chopped cantaloupe

Milk - Yogurt - Cheese

*low fat or fat free products are best

1 serving size = 1 cup milk or yogurt

1 serving size = 2 oz of natural cheese

1 serving size = 1 slice bread

Meat - Beans

1 serving size = 2-3oz cooked lean meat, poultry, or fish

1 serving size = 1/2 cup cooked beans

1 serving size = 2oz soy burger

1 serving size = 1 egg

1 serving size = 2 tbs peanut butter

1 serving size = 1/3 cup of nuts

I felt like I should include a food pyramid after reading about serving sizes

Now we know what 1 serving size is, in reference to ounces and cups. This is very valuable information, but if you don't carry a food scale or measuring cups around with you may need another way to measure.

That's where our trusty hands come in.

I love this little poster. I can measures my servings with my hand, very convenient.

Lastly I want to address food labels. I've had a love hate relationship on reading food labels. I never wanted to be the kind of person that checked labels before I ate, but I've turned into that person. Oh well, I find it interested to see what a serving size is, especially in pre-packaged food.

I wish I had more junk food in my cabinet, but I don't.

Skippy Super Chunk Peanut butter

1 serving = 2 tbps

Brown Rice - Rice Cakes

1 serving = 1 rice cake

Popped, Apple Cinnamon - Rice Cakes

1 serving size = 16 cakes

Top Ramen

1 serving size = 1/2 a package

That's all today folks!

Blessings

Mary

References:

www.heart.org

www.wiki.com

www.healthyliving.org

Hi Friends,

I took the day off yesterday, hopefully everyone had a wonderful 3 day weekend. There were a few festivals around the Bay Area that I attended, but I didn't do anything crazy.

Lets get to our challenges!

Fitness Challenge

I challenge you to complete at least 3 sets of Sun Salutations everyday for the rest of the week

Challenge Synopsis

Complete the 12 poses of Sun Salutation aka Surya Namaskar for the next 6-7 days
It's best to complete the sequence in the morning to receive all of the benefits
Focus on form rather than speed
Complete each stretch at a slow, meditative, steady pace **NO RUSHING!

Why Why Why

Completing 3 sets of Sun Salutations in the morning is a great way to wake your mind, body, and spirit
Practicing yoga creates healing energy
Sun Salutations is a great total body workout that stretches, flexes, and tones
Sun Salutation helps relax the mind, which leads leads to meditation

Materials

Exercise mat
Water
Open mind and heart

Directions

Complete sequence in order at least 3 times

preferably in the morning

Prayer Pose

Pranamasana

Stand with feet on edge of mat

Keep feet together

Expand chest and relax shoulders

BREATH IN lift both arms up from sides as you EXHALE bring your palms together in front of your chest in prayer position

Raised Arm Pose

Hastauttanasana

BREATH IN lift arm up and back

Keep biceps close to ears

slightly push pelvis forward

Reach up with fingers rather than trying to bend backwards

Hand to Feet Pose

Hasta Padasana

BREATH OUT bend forward, keep spine erect as you EXHALE completely

Bring hands down to floor, besides feet

Equestrian Pose

Ashwa Sanchalanasana

BREATH IN push your right leg back as far back as possible

Bring the right knee to floor and look up

Stick Pose

Dandasana

BREATH IN take left leg back and bring the whole body in a straight line

**Keep arms perpendicular to the floor

Salute with 8 Parts or Points

Ashtanga Namaskara

Gently bring knees down to floor and EXHALE

Take hips back, slightly slide forward, rest chin close to floor, raise your butt a little

2 hands - 2 feet - 2 knees - 2 chest - 1 chin

Cobra Pose

Bhujangasana

Slide forward and raise chest up into cobra pose

Keep elbows bent, shoulders aways from ears, look up

Mountain Pose

Parvatasana

BREATH OUT lift hips and butt up

Chest downward in an inverted 'V' posture

Try to keep heels on the ground

Equestrian Pose

Ashwa Sanchalanasana

BREATH IN push your right leg back as far back as possible

Bring the right knee to floor and look up

Hand to Feet Pose

Hasta Padasana

BREATH OUT bend forward, keep spine erect as you EXHALE completely

Bring hands down to floor, besides feet

Raised Arm Pose

Hastauttanasana

BREATH IN lift arm up and back

Keep biceps close to ears

slightly push pelvis forward

Reach up with fingers rather than trying to bend backwards

Tadasana

EXHALE straighten out body, bring arms down, relax in this position

My Take

I've tried to make Sun Salutations a regular morning routine for a few years. I always enjoy completing the sequence in the morning, I actually love the way it makes me feel, but somehow, no matter how great my body feels afterwards I slowly stop doing it. This time I'm really going to try to stick with it. Stretching in the morning is a great way to wake up your body and "mentally" check in with yourself to prepare for the busy day ahead. I'm taking this challenge with all of you. Lets try to make Sun Salutations a regular everyday routine. At least for the next 6-7 days :)

Nutrition Challenge

I challenge you to increase your fruit intake

Try to eat at least 5 servings a day for the next 6 days

Challenge Synopsis

Add more fruit to your diet

Why Why Why

Fruit is a great source of vitamins and minerals
Fruit is an excellent source of dietary fiber, that helps with constipation and other digestion issues
Fruit can help reduce the risk of heart disease, stroke, and some cancers

Materials

Fruit
An Open-mind
Will power and strength

Directions

Add more fruit to your diet
Hide fruit in salads, smoothies, and healthy snacks

My Take

I'm on a quest to drop a couple of pounds. It seems like I'm always on this particular quest around this time of the year. Whenever I'm trying to slim down I make sure to eat my 5 servings of fruits. Not only are they good for me, but eating 5 servings will help keep me full. Lately I've been snaking on apples, grapes, bananas, pears, and mangos. This week we are all going to increase our fruit intake.

Self Improvement Challenge

I challenge you to fly a kite one day this week

Yep, I said fly a kite!

Challenge Synopsis

Fly a kite

Why Why Why

Kite flying regenerates energy
Kite flying reduces stress and helps relive everyday issues that come up in life
Kite flying helps develop creative thinking and can improve concentration
Kite flying is cheap and environmentally friendly
Kite flying is a light cardio workout, and a good exercise for the eyes

Materials

A Kite
You
A friend (optional)
A park with no power-lines around

Direction

Purchase or make a kite
Go out and fly it

My Take

Growing up we had regularly scheduled kite flying nights. I believe they were held on Tuesday nights, after school and work, the entire family piled in the car headed to our local park. It was so much fun getting the kites up in the air and keeping them there. It brought us closer together as a family and we weren't in front of the TV. It was an excellent time to decompress, enjoy, and appreciate one another. I want all of you to experience kite flying. Even if it sounds stupid to you just try it. You can fly a kite with family, friends, or by yourself. This week I'm going to make a kite, drag my non-kite flying boyfriend out to the Marina Green in San Francisco, and we are going to fly a kite.

That's all today folks!

Blessings,

Mary

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