Evolve With Mary: September 2014

Hi friends,
Tomorrow is October 1st, soon it will officially be Breast Cancer Awareness Month. Cancer doesn't run in my family but I've been effected by it for as long as I can remember. My Mother is a Radiation Oncologist, which means she's gives radiation to cancer patients. I call her the angel of death, she makes life comfortable for terminally ill patients and she always does it with a beautiful uplifting smile.

I'm going to volunteering a lot of my time over the next 31 days. Yesterday I participated in Capes 4 Heroes and it really touched my heart.

Here's a little information about the organization
Capes 4 Heroes makes and personalizes superhero capes for kids with disabilities, kids with life threatening illnesses and kids who just need to feel empowered. Their hope is that their capes give these deserving kids the extra boost of strength and courage that will make them feel like the superheroes they truly are! The idea and organization is the brainchild of Barbara Casados.’ Barbara’s second son, Maddox is Autistic. With this comes many challenges, one of which is dressing each day. At the age of 2, he refused to wear anything but a superhero cape. Rather than struggling through the daily battle, Barbara did what any other mother would do. She bribed him! If he would agree to let her dress him, Maddox would be able to wear his superhero cape for the day. It worked! Soon after that she purchased a sewing machine, taught herself to sew and began making her son every different type of superhero cape imaginable. He wore his capes everywhere, including to his special needs school. Other parents began seeing the impact that the superhero cape had on Maddox and wanted to have one for their child. Barbara then created Kiss The Toad Creations (now Capes4Heroes.)

I spent my entire day helping sick kids pick out and personalize their own capes. The experience rocked my world. I meet many kids that were very sick and weak but they were not going to pass up the chance to design a super hero cape.

I'm definitely going to volunteer for them again. Nothing beats putting a smile on a sick child's face. The experience feed my soul.

Tomorrow I'm participating in a free spa crawl for breast cancer patients and survivors. I'll let you know how it goes.

That's all I have for you guys today!
Vegetable smoothie recipes coming at ya tmrw
Peace & Love,
Mary

Challenge Monday

Fitness Challenge

I challenge you to rev up your planks

Challenge Synopsis
Complete this plank lifting exercise series everyday this week

Why Why Why

Planks are recognized as the perfect core exercise
These exercises challenge your balance while working your core, bicep, triceps, chest, quads, calfs, pretty much your entire body
Planks strength your transverse abdominals which helps your stomach look/stay flat

Materials

Will Power
Strength
Disciple
Strong mind
Exercise mat

Directions

Complete 4 sets 12 reps of each exercise everyday this week

My Take
Ok, I love me some planks! Lol I know it seems like I love everything, but planks are my top 5 exercise. Not because they are easy or fun, but because they are challenging and I can see the results the next day. Planks challenge your transverse abdominals which helps give you the appearance of a flat stomach. What more is there to say. These reved up planks are hard but they work. If they are too hard for you start on your knees to complete these exercises. Have fun!

Nutrition Challenge

Add vegetables to your smoothies

Challenge Synopsis
I challenge you to add vegetables to your smoothies everyday this week

Why Why Why

Vegetables are a natural source of energy
Adding vegetables to smoothies boosts it's nutritional value and offer numerous health benefits
This is an easy way to get more fiber into your diet
Sometimes it's hard to eat your veggies so drink them instead

Materials

Vegetables
Blender / Smoothie maker
A little imagination
Some rocking Smoothie recipes (I'll be featuring vegetables smoothie recipes on my blog this week)

Directions

Add vegetables to your smoothies everyday this week
You should be drinking smoothies everyday, if your not get on that ASAP!
Now that everyone is on the same page... slip a few vegetables into your morning smoothie
This will enhance the nutrition benefit of your smoothie
You should be consuming 5 fruits and vegetables a day, smoothies can help manage that goal making it easier and more obtainable
Add Kale to turn any smoothie green
Add carrots for a sweet kick
Add tomatoes for a little vitamin c and potassium
Add cucumbers, they are natural hydrators
And the list goes on and on and on...

My Take
My boyfriend was diagnosed with high cholesterol a few weeks ago and it really shook me up. We eat super healthy, especially me, which is what really took me by surprise. I've change a few things like adding vegetables to his morning smoothie and so far so good. He hasn't noticed yet and he's already lost a little weight. This weeks challenge is going to help all of us stay healthy and on track.

Self Improvement Challenge

Complete my

Get Closer With Yarn

activity with some friends or your significant other this week

Challenge Synopsis
I challenge you to get a few friends together or your significant other and complete this awesome goal setting activity

Why Why Why

This exercise is fun and helps you get to know your friends or significant other on a deeper level

Material

String or yarn
At least one other friend
An open heart
An open mind

Directions

Stand or sit in a circle with your friend/friends
A big ball of yarn is giving to one person
That person says " I love your friends name goes here because blank"
Then they pass the ball of yarn to the next person
The yarn goes back and forth wrapping it around arms, legs, waist, head, ect - until everyone is interconnected and each person express at least 10 different statements
In the end this activity will help you learn more about your friends or mate

My Take
I'll take any excuse to get to know my friends and loved ones better. This activity is fun at parties, sleepovers, and even first dates. You get to learn more about your friends and your friends opinions of you. Plan a girls night or date night and play this game, it's lots of fun.

That's all today folks
Peace & Love,
Mary

Hi Friends,
I have some exercises coming at you today. Going through my blog I realized I only share workouts on Monday and that has to change. I exercise at least 5 days a week. 5 days gym cardio, then I double up workouts 3 days a week at home where I complete my upper body lower body, full body exercise series. Since exercising is such a huge part of my life it should also be a huge part of this blog.

I do my lifting and calistetic workouts at home because I'm not comfortable exercising around people. At the gym, it feels like, everyone is always staring at me. I realize I'm attractive and my workouts are intense but that doesn't make up the uncomfortable feeling I get while I'm trying to work up a burn.

Let's stick with upper body workouts this week.

I usually don't lift a lot of weight. I love body weight exercises, why not use your own body weight to make you stronger. Today is an exception.

This exercise is called 5s
Complete 10 reps of 5 exercises, non-stop
No resting no complaining no questions

It burns so good and helps tone and tighten your chest, bicep & triceps.

Bicep curls

Shoulder press

Tricep press

Shoulder raises

Front raises

That's all today folks!
Peace & Love,
Mary

Sent from my iPhone

Hi Friends,
Today is a great day, yesterday ended on a better note and sometimes that's all you can ask for.

Staying on track with this weeks nutrition challenge let's try some Indian food.

During the early years of our relationship my boyfriend and I stumbled upon a great looking Indian restaurant only a block for my former residence. I had never had Indian food but was excited to try it. It was delicious, all the spices, flavors, curries, and vegetables. This was a major food altering experience.

Since then we eat Indian food at least 3-4 times a month. It can be challenging to stay on my diet and avoid the yummy naan bread and cream based curries which why I sought out these recipes.

Indian food is great because he can chomp down on meat and I have a variety of vegetable dishes to choose from. This food, especially, is vegetarian friendly because of there culture. The main religion in Indian is --- and they are required to refrain from eating any meat. Why??

Let's dive in

Tikka Masala

333 cals - 16.8g fat

2 medium onions, cut into wedges
5 cloves of garlic
2 tsp ground cumin, divided
1-1/2 tsp ground red pepper
1 (2-inch) piece peeled fresh ginger, sliced
1/2 up plain fat-free greek yogurt
1 tbsp fresh lemon juice
6 skinless boneless chicken thighs
3/4 tsp kosher salt divided
cooking spray
3 tbsp canola oil
1 (2-inch) cinnamon stick
1 tsp ground coriander
1/2 tsp ground turmeric
1-1/2 cups crushed tomatoes
3/4 cup half & half
1/4 cup milk
1 tbsp cilantro leaves (fresh)

Preheat oven to 375 degrees
Place onion and garlic in food processor and process into smooth paste
Spoon 1/2 of paste into small bowl; cover, chill
Add tsp cumin, 1 tsp red pepper, and ginger to paste in food processor process until smooth
Stir in yogurt and lemon juice

Combine chicken and yogurt mixture in large ziplock bag or container, seal and marinate for at least 2 hours

Remove chicken from bag and discard marinade sprinkle 1/2 tsp salt evenly over both sides of chicken, place chicken on a rack and bake evenly, turing after 9 minutes at 375 degrees for 16 minutes

Let chicken stand for 10 minuts, cut chicken into bite sized pieces

Heat a large skillet over med-low heat add oil to pan; swirl to coat, add cinnamon stick, ,cook 1 minute or until fragrant stirring frequently

Stir in 1 tsp cumin 1/2 tsp red pepper, 1/4 tsp salt, coriander and turmeric; cook 1 minute, stirring constantly redue heat to low stir in reserved onion-garlic paste

Cook 12 minutes or until lightly browned, stirring occasionally simmer 2 minutes or until heated

Sprinkle with cilantro (optional)

Saag Panner

337 cals - 17g fat - 19g protein

8 cups whole milk
1/4 cup & 1 tsp lemon juice
5 tsp salt
4 pounds spinach, well rinsed and thick stems removed
8 cloves garlic
2 onions roughly chopped
2 serrano chiles, seeded
1 piece ginger (3 inch) peeled and roughly chopped
2 tbsp vegetable oil
seeds from 7 cardamom pods
3 whole cloves
2 bay leaves
1 cinnamon stick
2 tbsp ground coriander
1 tsp turmeric
1 canned tomato, chopped
1/4 cup non-fat greek yogurt
2 tsp garam masala

Line a colander with 2 layers of cheese cloth and set in the sink

Bring milk to 196 degrees in a large pot over med-high heat, stirring occasionally to prevent scorching

Remove from heat if it starts to boil, stir in 1/4 cup lemon juice

Milk with curdle, separating into cheese curd and a clear yellow whey

Pour into cheese cloth lined colander

Pull up edges of cheese cloth and gently squeeze out as much water as possible and form curds into a 6 - inch disk

Put cheese cloth wrapped disk on a large plate, top with a large cutting board or another sauce and weight down with a heavy pot
Put in fridge and let press at least 3 hours up to overnight

Saute onions in large sauce pan over med heat until they are soft, about 5 minutes

Add spinach and stir frequently until spinach is cooked

Add cardamon, cloves, bay leaves and cinnamon, cook until spices darken about 2 mins add reserve onion paste

Add garam Marsala and remaining lemon juice, adjust salt and lemon juice to taste

Place spinach in blender and blend until almost smooth

Cook, stirring occasionally until flavors are blended, about 30 minutes

Cut paneer into 1/2 inch cubes and gently stir into spinach mixture, cook until paneer is heated through about 2 minutes
Serve hot

Recipe found at www.cookinglight.com

That's all folks,
Peace & Love,
Mary

Hi Friends,

I had a mini breakdown today. This morning I got up excited to start the day then multiple conversations with Comcast, AT&T, some issues with picture downloading/blog visuality and I lost it. I cried for a good 5 minutes. I'm a strong girl that always has multiple balls in the air, but this time I just couldn't take it.

Yesterday we moved in a lot of furniture and hung many pictures. Our house is finally becoming a home but the stress of all the things I must keep track of is a bit much. Now that I'm all cried out I'm ready to face the day head on.

All that to say some days are good and some good days start out bad. I'm going to keep pushing and smiling and I'm sure this to shall pass.

I wanted to talk to you all about my diet and my weight. I shared my body dis-morphia disorder and few weeks ago and received mixed reviews. Some awesome words of support and some insensitive comments about me looking fine and not to sweat the extra weight. I guess some people just don't understand. Regardless of the comments it was liberating to share something so personal with all of you.

I've been actively working on my issues and I'm getting a lot better.

I can finally see the results of my clean eating and my constant exercising. Sometimes we have to push through even when it hurts. I appreciate all of the love and support that I receive, I even appreciate the insensitive comments.

If I stay on track I will actually have a 6 pack by next summer. These last 15 pounds have been killer but I'm never giving up. I'll be 32 next month and I look better then I did when I was 13!

Have an awesome Tuesday!

Blessings,

Mary

Hi Friends,

Today I'm going to help you eat & cook out of your comfort zone . A few years ago my boyfriend took me on a trip around the world, 7 different countries in 3 months. I had the time of my life! My top 2 destinations were Greece and Japan. Since I can't make sushi or tempura I figured I would feature a few of my favorite Greek recipes.

Greece is made up of many island so it's rich in seafood and produce. I ate like a fat girl and ended up gaining 30 pounds on that trip. I think I gained most of my weight in France and Germany but who really knows. I truly ate my way around the world.

My favorite Greek dish is Spanakopita, small spinach filled pastries. The flakiness of the crust and the flavor of the spinach always blows me away. This recipe is low-fat but tastes just like the real thing and it even boyfriend approved!

Healthy Mini Spanakopita

1 spanakopita = 43 cals, 2g fat

1-10 oz package fresh spinach, coarsely chopped

1/3 cup low fat feta cheese, crumbled

1/4 cup low fat cottage cheese

2 tbsp Parmesan cheese, grated

2 tsp olive oil

1-1/2 cups green onions, chopped

1-1/2 cups fresh dill

1 tbsp fresh lemon juice

1/4 tsp sea salt

1/4 tsp black pepper

2 large egg whites, lightly beaten

1 tbs olive oil

1/4 tsp salt

1 large egg white

5 sheets frozen phyllo dough, thawed

Preheat oven to 350 degrees

Filling:

Place spinach in a large skillet on medium heat
Cook until spinach wilts

Place spinach in colander and press until barely moist

Combine spinach and feta, cottage & Parmesan cheese
Set aside Heat 2 tbsp olive oil on med high heat

Add green onions and sauté for 2 minutes or until soft, remove from heat

Stir green onions, dill, lemon juice, salt, pepper, 2 egg whites into spinach & cheese mixture

Time to wrap:

Combine 1 tbsp olive oil, 1/4 tsp salt, 1 egg white in small bowl, stir with whisk
Working with one piece of phyllo sheet at a time
Cut each sheet lengthwise into 4 (3-1/2 inch wide) strips

Lightly brush dough with egg mixture
**make sure to keep remaining phyllo dough cover with a towel so it doesn't dry out

Place another sheet of phyllo dough top and brush again with egg mixture
Spoon 1 tbsp spinach mixture onto one end of strip
Fold one corner of opposite end over mixture, forming a triangle

Keep folding over and over keeping the triangle shape until you reach the end of the strip

Place triangle seam side down on a oiled or parchment paper lined cooking sheet
Brush each triangle with egg mixture
Bake at 350 degrees for 20 minutes or until golden brown

Makes 4 servings

1 serving is 2 pieces

You need something to drip these bad boys in. I heart tzatziki, on spanakopita, pita chips, raw veggies. Pretty much any food that gets this delicious dip into my mouth it just perfect. Plus it's easy to make. What more do you want???

Health Tzatziki

9 calories, 0 g fat per serving

2 tbsp is one serving

1 cup grated, seeded, peeled, cucumber

1/8 tsp salt

1 cup plan non-fat Greek yogurt

1 tbsp chopped fresh mint

2 tsp chopped fresh dill

2 tsp fresh lemon juice

1/4 tsp sea salt

2 cloves garlic, pressed

Place cucumber in small container

Sprinkle with sea salt
Place in fridge for 30 minutes
Grate cucumber

Combine cucumber with the rest of the ingredients

Stir until blended well
Refrigerate for an hour

Serve with spanakopita, raw vegetables or pita chips

That's all today folks!

Peace & Love,

Mary

All recipes were found at Cooking Light

Happy Monday

It's Challenge Monday ya'll let's go!!!

Fitness Challenge
You get to enjoy my favorite arm exercise ;) ;)

Challenge Synopsis
I challenge you to work those arms with Plank Up-Downs everyday this week

Why Why Why

Planks are recognized as the perfect core exercise, this exercise makes you move between a basic plank and an elbow plank
This exercise tones the upper body works the core, and challenges your cardio endurance
Body weight exercises can improve joint function, increase muscle tone and no equipment is needed

Materials

Will Power
Strength
Disciple
Strong mind
Exercise mat

Directions

Complete 4 sets 12 reps

*make sure to do these on a exercise mat to protect your elbows

Plank Up Downs

Start in plank position

Arms and feet hip width apart

Supporting all of your body's weight on your hands

Carefully lift left hand bending elbow at a 90 degree angle resting all body weight on your forearm

Carefully lift right hand bending elbow at a 90 degree angle resting all bodyweight on your forearms

Carefully lift left arm and straighten elbow, resting all bodyweight on left hand

Carefully lift left arm and straighten elbow, resting all body weight on right hand

That's one rep

My Take
I desire nice arms. I've been an arm
lover since Angela Basset in 'What's Love Got to Do With It?' I can tell if I'm losing or gaining weight by the muscle tone in my arms. Every tear-jerking rep of Plank Up-Downs helps me maintain my sexy arms. Now get on the floor and start working on your summer arms now!

Nutrition Challenge

Try different cuisines this week

Challenge Synopsis

I know it sounds strange but I really want everyone to EAT out of there comfort zone over the next 7 days
Try Mexican, Greek, Indian, Thai, Burmese, Japanese, Korean German......

Why Why Why

Eating new foods spices up your life and can be a healthy change
You never know what you like until you try it
Changing your routine is healthy for your brain and your appetite

Materials

A few great recipes
An Open mind
A few extra bucks

Directions

Go out there and eat out of your comfort zone
I'll be featuring healthy exotic recipes this week

My take
I used to weigh over 300 pound and gained most of that weight by eating famliar foods. Since my family is from the South I regularly snacked on fried chicken, liver and onions, smothered pork chops, mac and cheese, freshly made cakes and pies, etc., etc. You name it, I devoured it as long as it was southern comfort food. When I decided it was time to lose weight I realized I had to totally revamp my eating habits. I had to get out of my eating comfort zone and try new cuisines. When I tried different cuisines I couldn't believe the flavors I had been missing out on. From fresh and filling Greek food to spicy Indian curries and healthy Vietnamese food I was hooked and I haven't looked back. This week I'll be sharing a few of my favorite exotic health recipes... can't wait for you guys to try my spanakopita!

Life Improvement Challenge

Write a forgiveness letter

Challenge Synopsis
I challenge you to write a letter to someone that did you wrong and give it to them

Why Why Why

Humans have the tendency to hold on to pain, especially if the pain comes from someone we love or have a close relationship with
When you write your forgiveness letter and deliver it, the experience and the person no longer has power or influence over you
It's done! Finished! History!

Material

Clean sheet of paper
Pen or pencil
No phones or computers for this task, it's important that you actually out pen to paper
An open heart

Directions

Think of someone who has recently, or not so recently wronged you
Take out a clean sheet of paper
Describe the situation in full detail and explain how you felt at the time and still feel now that time has passed
Make sure to include your true feelings, don't hold back
Be honest
Don't worry about punctuation, diction or spelling
Try to pour all of your frustrations out into your letter
Now this is the hard part actually forgive the person!
That's right I said forgive
When your letter is finished re read it
The letter should help you come to terms with the root of the issue at hand
If you feel so compelled give or send the letter

My Take
When I get mad at someone, like really really mad I usually clam up and say nothing. That is unless I'm mad at my man or my family. With them I usually pour my heart out right away so we can move on. But with friends I tend to clam up and slowly push them out of my life. I'm trying to change all that. I've written many forgiveness letters, I've even given a few. These letters usually respark the friendship or open up the lines of communication again. I hope this challenge saves a few friendships. At the very least it will save you from all the hardships that come along with holding grudges.

That's all today folks!
Peace & Love,
Mary

Happy Friday Friends.

I'm spending my day renting a uhaul and picking out funiture. We are finally getting a couch!

Have a great weekend.

Peace & Love,

Mary

I created this recipe messing around in the kitchen last week. The boyfriend wanted chicken Parmesan, since I don't eat meat I had the brilliant idea of making myself eggplant parm stacks.

If you aren't veggie head like me you can use the exact same recipe to make chicken parm. I'll give you that recipe at the end of this post.

I hit dinner out of the park that night, he loved his chicken parm, but the real star was my eggplant Parmesan.

This is a great date night recipe!

Enjoy

Roasted Eggplant Parm Stacks

Serves 2

1 Eggplant
1 cup Italian style breadcrumbs
1 cup Panko breadcrumbs
2 eggs
2 cups low-fat/low-sodium Marinara sauce
1/2 cup grated low-fat mozzarella cheese
Freshly ground Salt & Pepper
1/2 tbsp Italian seasoning + 1/2 tbsp Italian seasoning

Preheat oven to 350 degrees

Equally cut eggplant about 1/2 inch thick - I used a mandolin, be careful of your fingers
Lightly salt & pepper both side of eggplant
In shallow bowl beat eggs well

Combine Italian breadcrumbs, Panko breadcrumbs, 2 tbsp grated mozzarella cheese & 2 tbsp Italian seasoning, spread on large plate
Dip sliced eggplant into beaten egg,
Coat both sides well
Place egg dipped eggplant in breadcrumb mixture
Coat both sides well

Place eggplant on cooking sheet with wire rack -- this ensures both sides of eggplant crisps

Bake at 350 degrees for 15-25 minutes or until eggplant is cooked thoroughly but still crunchy

While eggplant is cooking, warm marinara sauce
In medium saucepan on med-low heat add 2 tbsp Italian seasoning, salt & pepper to taste (I also added a few chili flakes for a nice kick)

Removed cooked eggplant from oven and let rest for 3-5 minutes

Now for the fun part
It's time to build

Preheat oven to 400 degrees

Place eggplant on oiled or lined cooking sheet ( I used a small Cast Iron skillet for presentation purposes, I got them at cost plus world market for 7 bucks!)

Spread 1/4 cup warmed and seasoned marinara sauce over eggplant
Try to cover most of eggplant with sauce
Add 1-2 tbsp shredded mozzarella cheese
Added another piece of eggplant
Spread 1/4 cup warmed and seasoned marinara sauce over eggplant
Try to cover most of eggplant with sauce
Add 1-2 tbsp shredded mozzarella cheese

Create another eggplant parm stack

Place in oven at 400 got 5-7 minutes, until cheese is melted and bubbly

Serve immediately

Quick & Easy Chicken Parmesan

Complete recipe above replacing eggplant with 2-3 large chicken breast

With sharp knife carefully thin out each breast into 3-5 thin cutlet sized pieces

Everything else stays the same in the recipe

That's all today
Peace & Love,
Mary

Sent from my iPhone

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