Happy Friday!

I’m up in the air, literally… :) I figured we should finish this week off by listing the some of the worlds healthiest spices. This weeks nutrition challenge was a fun one, I utilized turmeric, sage, coriander, fresh cilantro and parsley in most of my meals. I added cinnamon to my green smoothies, and made a fresh tea out of peppermint and ginger. I’m going to keep my spice heavy diet going for as long as possible. Ancient societies have been utilizing herbs for medical treatments for centuries and they have less chronic pain and illness than western society. My goal is to live a long, healthy, flavorful life and herbs are going to help me do just that.

SAGE

Preserves and improves memory
Soothes sore throat
Improves some symptoms of early Alzheimer’s disease
Effective pain-reliever
Has anti-bacterial properties
Anti-inflammatory effects
Aids with stress
Can clean acne and other skin issues

ROSEMARY

Enhances mental focus and concentration
Fights food borne bacteria
Improves memory
Rich source of antioxidants
Contains anti-inflammatory properties
Protects against muscular degeneration
Improves digestion

TURMERIC

Relieves common cold symptoms
Relieves respiratory issues
Aids in arthritis pain
Potential cancer treatment, particularly colon, prostate, and breast cancer
Inhibits tumor cell growth
Contains anti-inflammatory properties
Manages heart disease

CHILE PEPPER

Boosts metabolism
Trippers body’s natural cooling system
Revs up metabolism
Fat burner
Lowers risk of ulcers
Aids with heart disease

GINGER

Soothes upset-stomach
Rich in inflammation fighting compounds
Helps fight some cancers
Aids in muscle pain
Can relieves osteoarthritis pain in knees
Reduces nausea

CINNAMON

Boosts appetite
Relieves indigestion
Stabilizes blood sugar levels
Lowers risk of heart disease
Has anti-inflammatory properties
Rich in antioxidants
Improves sensitivity to insulin

SAFFRON

Mood enhancer
Relieves PMS symptoms
Relieves depression symptoms
Aids in heart disease
Helps maintain healthy blood pressures
Enhances complexion

PARSLEY

Can inhibit breast cancer cell growth
Rich in vitamins
Strengthen immune system
Strengthen bones
Flushes extra fluid from body
Supports kidney function
Helps maintain healthy blood pressure

Peace & Love,

Mary

Hi Friends,

I'm heading to Florida tomorrow!!! I had a few moments of sadness while packing, my bikinis aren't looking as hot as I want them to. Today was a bad body image day, oh well, I have those. I have to take the good with the bad and try to remember not to be so hard on myself. When I'm feeling down and over-weight I like to watch my workout videos. Seeing a video I made 7 days ago reminds me I'm not 300+ pounds anymore. My Fitness Challenges inspire me to keep moving forward and stay positive no matter how I feel. I think I'll be fighting my body image issues for a long time, but I'm up for the fight. I want all of you to know I'm not perfect, I have good days and bad, but regardless of what I'm feeling I will always exude confidence. Thank god for positive affirmations.

After my own personal pep talk let's get on to this recipe. I don't eat meat but the boyfriend does and I don't want to make this blog a strictly plant-based one. Just because I don't eat meat doesn't mean all of you don't. I love this recipe, the roasted parsnips and red onions are sweet like candy.

1 large parsnip - cut into 1-inch chunks

1 large white turnips - cut into 1-inch chunks

2 small red onions - cut into 1-inch wedges

2 tbsp red-wine vinegar

2 tbsp olive oil

1 tsp dried thyme

Sea salt and ground pepper

2 tbsp fresh parsley - chopped

4 chicken thighs - bone-in and skin-on

4 chicken legs - bone-in and skin-on

1-2 tbsp honey

Preheat oven to 375 degrees

On large rimmed baking sheet toss parsnips, turnips, and onions with vinegar, 1 tbsp olive oil, 1/2 tsp thyme, sea salt and pepper to taste

In small bowl combine parsley, 1/2 tsp thyme, sea salt and pepper to taste

Carefully slide fingers under chicken skin to loosen

Spread parsley mixture under and on top of skin

Push vegetables to edges of baking sheet, place chicken pieces in center and roast 30 minutes

In a small bowl combine honey and 1 tbsp olive oil

Remove baking sheet from oven, generously brush chicken with honey mixture

Roast another 30 minutes or until thigh juice runs clean when meat is pierced Serve immediately

Peace & Love,

Mary

Hi Friends,
All of my late nights are finally catching up with me. I purposely slept-in today and freaking loved it. I got my workout on, serious style, with 31 (yes I said 31 :)) minutes on the stair master then a 700 calorie, interval fat blasting cardio session on the AMT Precore. After the gym I headed to my favorite lunch restaurant and enjoy a perfectly grilled piece of black cod over mixed greens. It's been my lunch of choice for the past 6 months, but sadly I reached my fill of it today. Oh well, nothing lasts forever. I will have to find another healthy lunch option to enjoy.

I worked for a few hours, then treated myself to the best Thai massage I've ever had. The therapist took off my shirt and went to work pushing, pulling, cracking and massaging my entire body. I was in heaven for a full 90 minutes, I almost cried when I realized it was over. On the way out the owner informed me that my next massage will be free, WooHoo

I spent the rest of the night hanging out with the boyfriend, watching Sports Center and doing things to make each other laugh. I've been staying up super late the past few weeks and believe the blog is getting better and better for it, but I'm freaking exhausted. Good thing we are heading to Fort Lauderdale in a few days. We were supposed to go to Miami, but certain circumstances diverted the trip to Fort Lauderdale and I'm happy about it. I love Miami but it defiantly a 'scene', everyone is cool, in style, in shape and ready to party at the drop of a dime. Not that I don't love that sort of thing, but I really want to lay on the beach, work, study, and recharge, not worrying about the extra inch covering my mid-section or a strange guy approaching me on the beach.

I've been doing a lot of contemplating lately. I'm all about direction, identifying my goals and doing whatever it takes to reach them. Evolve with Mary has monopolized most of my time which was fine up until a few weeks ago. My ultimate goal is to become a Certified Life Coach and Motivational Speaker. I've been studying for an advanced personal training certification that I have to pass as a prerequisites to obtain Wellness Coaching Certification. I realized this is not where my heart is, I really want to be a life coach, learn life coaching techniques and mix my newly found knowledge with my own story.

I'm going to continue to study for this personal training certification but opt out of the wellness coaching and go straight into my Life Coaching program. I've been putting it off because the Life Coaching program costs a lot more but it's really what I want.

What do you think?
What certification would you get?
Have you ever been to Florida?

Peace & Love,

Mary

Hi Friends,

I had a wonderful weekend hanging out with my Mother. We went for a long hike, drank green smoothies, and had a crab feast. I got a little off track with my clean eating, and broke a few of my no bread after 2pm and late night snacking rules. Surprisingly I'm not beating myself up, I really hope that part of my life is over. I'm trying to find some levity and clarity with my diet. Less scrutiny about what I put into my mouth would make me a lot happier. Fingers crossed guys, fingers crossed.

I spent 4 hours last night creating the herb and spice poster I used for my Nutrition Challenge. It came out great but who knew it was going to take that long. Once I was 2 hours in I didn't want to give up but a smarter person might have. I'm all over herbs and spices this week and want to keep this subject fun and interesting. I ran across some amusing facts that I had to share with all of you.

Trinidad Moruga Scorpion chili, the worlds hottest chili pepper can burn its way through latex gloves - source
Ancient Greeks and Romans believed basil would only grow if you screamed wild curses and shouted while sowing the seeds - source
The Cinnamon Challenge is dangerous and can cause lunge damage - source
Turmeric (found in curry powder) has exceptional effects on Alzheimer's symptoms, it currently outperforms all known Alzheimer's drugs - source
Fenugreek promotes lactation in nursing mothers and makes your sweat and pee smell like maple syrup - source
Most wasabi sold in the US is just horseradish with food coloring - source
Before electricity there were Spice Clocks - a clock that opened a different compartment of spices each hour so people walking at night could taste the time before going back to sleep - source
Cilantro and Coriander Leaves are the same thing - source

All facts obtained here

Peace & Love,

Mary

FITNESS CHALLENGE

I challenge you to complete my very first HIIT (high intensity interval training) workout 5-6 days this week

WHY WHY WHY

HIIT - High intensity interval training - is an enhanced form of interval training where you alternate periods of short intense exercise with less intense recovery period for example: 50 seconds of intense workout and 10 seconds of rest
These short workouts provide improved athletic capacity, conditioning, improved metabolism and improved fat burning
Studies prove that just 2 weeks of HIIT can substantially improve your overall heath
Summer bodies are created in the winter!

MATERIALS

Timer - CLICK HERE to download my favorite free interval app

DIRECTIONS

MY FRIST HIIT WORKOUT

Complete 50 seconds reps of each exercise

rest for 10 seconds between each set

4 sets of each exercise

*for low impact versions of each exercise email at evolvewithmary@gmail.com

Frog Jumps - 50 seconds

10 second rest

Mountain Climbers - 50 seconds

10 second rest

Butt Kicks - 50 seconds

10 second rest

Up Downs - 50 seconds

10 second rest

High Knees - 50 seconds

10 second rest

Plank Reaches - 50 seconds

10 second rest

REPEAT 4 TIMES

SWEAT LIKE A PIG...LOOK LIKE A FOX

MY TAKE

I've spent the weekend at my Mother's so I wasn't able to complete my normal balls to the wall super sweaty workouts. I've heard of HIIT training for years but never had the desire to try it. I designed and completed my first workout Friday and it kicked my butt. I could hardly breathe, I wanted to stop after the first round but pushed myself to keep going. I think you guys will love and hate me for this one. #HIIT #sweatlikeadog #ithurtssogood

NUTRITION CHALLENGE

I CHALLENGE YOU TO ADD MORE HERBS AND SPICES TO YOUR DIET THIS WEEK

WHY WHY WHY

Herbs and spices add flavor to food but that's only scratches the surface of their abilities
Certain herbs and spices, fresh and dried, can fight the common cold, boost your immune system, aid in weight loss, help with aches and pains, prevent and treat cancer and much much more
Ancient societies in Egypt, Greece, China, Roma and Sumeria have been utilizing plants for medical healing for centuries
The World Health Organization reports that 80% of the world population still depend on herbal medicine for at least a portion of their health care

MATERIALS

Lots of different herb and spices

MY TAKE

I grew up in a family that believed in holistic healing. I wasn't allowed to take aspirin if I had a headache, I was told to drink more water or take a nap. Now that I'm older I really appreciate how I was raised and I constantly educated myself on what I should and shouldn't put into my body. This weeks challenge is a great one!

SELF IMPROVEMENT CHALLENGE

WRITE A "I LIKE THAT YOU ARE..."

NOTE/TEXT/ EMAIL TO SOMEONE SPECIAL

EVERYDAY THIS WEEK

WHY WHY WHY

Words carry enormous weight, often time more than we think
You can impact people for minutes, days, months and years with a few kind words
Everyone is fighting a battle that no one knows about, by reaching out and sending an encouraging word you can enrich and enhance someones life
Positive words build people up and can shape their subconscious
You can empower everyone around you with a few simple text, note, letter, or email

MATERIALS

Yourself
your contacts

DIRECTIONS

Everyday this week pick one person you know and send them "I like that you are..."
Example: Hi Sis! I like that you are driven and dedicated to reaching your goals

MY TAKE

I've been saving this Self-Improvement Challenge for a rainy day and this week seemed like the perfect time to use it. I'm all about random acts of kindness, instead of blessing a stranger, reach out and make someones day that you already know. I can't wait to get started on this one. I might do a few a day just because I love making people smile. Spreading love makes my heart sing, it's why I was put on this earth.

Peace & Love, Mary

Can you believe it's Friday already? I actually have some plans this weekend! I'm currently in Vacaville, the town I grew up. It's about an hour from San Francisco, even though it took me two hours to drive here today, but that's another story. I spent last night eating sushi and catching up with my Mom. She's the best, she reminds me of me in many ways. I'm not one of those women that are terrified of turning into their Mother. I would be honored to be half the woman that she is.

I'm catching up with a few girlfriends from high school. I'm a loner and never felt like I fit in with my high school friends. When I graduated and went off to college I cut ties with pretty much everybody. Sometimes I regret not staying in touch but I am who I am and I think they understand that about me. I'm hoping to get together with these awesome women 2 to 3 times a year and build some kind of friendship again. As I get older I realize real friends don't grow on trees so I better water these girls while I'm in town.

This weeks Self-Improvement Challenge was to create your own Positive Affirmations. I did this exercise on Sunday and have been repeating my affirmations in the mirror a few times a day. As silly as it seems I can tell the difference in my attitude. I feel better about myself than usual, which is saying a lot. I wanted to share my affirmations with all of you.

5 THINGS I LIKE ABOUT MYSELF:

I'm funny
I never take no for an answer
I'm comfortable in my skin
I'm a great communicator
I believe in myself and my ability
I want to change the world

LIST 5 OF YOUR STRENGTHS

I am strong
I am intelligent
I am beautiful
I am inspiring
I am powerful

LIST 5 THINGS THAT MAKE YOU SMILE

Birds
Jokes
A good workout
Compliments
Any day my stomach is flat

Did you do this weeks Self-Improvement Challenge?

Do you believe in positive affirmations?

What are you doing this weekend?

Peace & Love,

Mary

Hi Friends,

You don't know where your going until you know where you've been. I usually don't participate in #throwbackthursdays I'm proud of my journey but it's still very personal to me. I enjoy inspiring people to reach for the stars and follow their dreams. That's what I did.

One day I woke up over 300 pounds and was done with it all. Done with being fat, done with low self-esteem, done with procrastinating, done with hiding from the world. I am a very outgoing, friendly, active person but when i was fat i was the opposite of all the verbs I just used to describe myself. I was miserable in my own skin. I felt trapped with nowhere to turn, no one to talk to and no end in sight. I finally took control and slowly started exercising, eating right, reciting positive affirmations, and working on myself.

Nothing came over night, results were few and far between for the first 4-5 months. I remember saying to myself, " I don't care if I lose weight or not! I'm going to keep on sweating for the rest of my life no matter what." It seems like once I gave up on results and really came to terms with my healthy life style change everything started happening.

Weight started falling off of me like candle wax, I was happy, upbeat, and didn't feel like hiding from the world any longer. I started taking bikram yoga classes, got a job at the nicest gym in SF and cut all the negativity out of my life. I got rid of the leaches that had been sucking the life out of me for years. I decided to be celibate for a while because the next person I gave myself too had to earn me and deserve me.

FYI - That guys is not my boyfriend...

When I met my current boyfriend I gained 30 pounds of "happy" weight. I remember looking in the mirror horrified with myself. I couldn't believe I had done it again. I was depressed embarrassed and down right mad. My boyfriend never mentioned the weight, he never said a negative thing about me. He loves me no matter what.

It took 6 months to lose that "love" weight. Now I'm training to run crazy obstacle races and pushing my body to the limit. I'm vegan 2-3 days a week and the other days still refrain from chicken, beef and pork, I only eat seafood. One day soon I hope to stick with a vegan diet but I really love eggs and cheese so I'm not sure if I will ever be ready to give those 2 things up. So that's me. I feels good to share my story with all of you. I hope i can inspire someone to get fed up and take that first step. The first step is always the hardest. After the first step it's just like walking... One foot in front of the other.

Peace & Love,

Mary

HI Friends,

My body is sore as all H-E-(DOUBLE HOCKEY STICKS) so I decided to make today a rest day. I try to rest 1-2 days a week and I don't plan it, it's always a treat to not have to workout that day. Sometimes its a treat and a curse since I alway feel a little guilty if I don't work up a good sweat. My training is going well but I freaked out a little last night when I realized we would be in Miami within 10 days. I've been to Miami many times but never while training for a crazy race. I need to stay on track with my exercise routine but it's nearly impossible to workout inside in 80 degree heat. I don't think I'll be ready to run by then so I'm hoping I'll be successful this time around. It will take a lot of willpower to be stuck in a gym for hours at a time, but I believe I can do it. I have to do something I've never done to get results I've never seen.

This weeks Nutrition Challenge is to eat more Spicy foods.

I made up this cute chart as a quick reference.

I wanted to give you guys a little more information

BENEFITS OF EATING SPICY FOODS

WEIGHT LOSS

Adding hot sauce or certain spices to foods can help you stick to your diet, it adds a needed kick and makes food fun and more satisfying to eat
Chili peppers can boost your metabolism and help you to continually burn calories long after your done eating

HEART HEALTH

Cultures that eat the most spicy foods have lower heart attacks and stroke rates
Chili peppers can reduce the effects of LDL (bad cholesterol)
Fights inflammation --- a risk factor in heart attacks

CANCER PREVENTION

Capsaicin - an active component in chili peppers - has the ability to kill some cancers and fight leukemic cells
Slows the spread of cancer and tumor growths
Capsaicin has the same effect as some cancer drugs

LOWERS BLOOD PRESSURE

Vitamin A & C in chili peppers increase blood flow through your entire body
Strengthens cardiovascular system

AIDS IN DEPRESSION AND STRESS

Spicy foods boosts products of serotonin - the feel good hormone
This hormone can help ease depression and stress

Peace & Love,

Mary

Hi Friends,

I'm feeling extra sexy today. Do you have sexy days where you feel on top of the world and your body looks and feels great. Today is one of those days for me and I'm basking in it, taking it all in, and hoping this feeling stays around for a while. Don't get me wrong I'm still not a size 2 and I still have a little extra cushion that I would love to get rid of, but today all that doesn't matter. My crazy cardio workout routine is finally showing, my butt, legs, arms, hips and core have tightened up and my little belly is shrinking. I've been pushing myself like crazy and it's finally paying off. I've also been maintaining a clean diet and my body has responded in a positive way. This is the week that I incorporate Bikram yoga into my routine. I'm hoping to make it to class tomorrow but I might not considering I'm going to stay up late tonight and work on transferring this blog from Blogger to Wordpress. Just a few more all-nighters should do the trick.

I had an amazing Valentines Day with the Boyfriend. I woke up early and exercised on the deck, he suggested we drive to Napa for lunch and pick up ingredients for us to cook that night. It was a beautiful Northern California day, about 75 degrees with no wind chill, it was perfect. We ate at F armstead my favorite restaurant in St. Helena, about 10 minutes from Napa, hit up a few specialty grocery stores to grab supplies an a few nice bottles of wine. We didn't get home until 7pm which was fine with us. Tony is an excellent cook, we made scalloped potatoes, mixed vegetables and broiled lobster, everything was delicious.

I've been in this relationship with Tony for 5 years and I'm still giddy when we get to spend time together. It's the weirdest thing, I'm usually bored around year 2, but Tony makes me laugh and keeps me on my toes. I require a lot of attention in relationships and somehow he's keeping me happy. We had a wonderful low-key Valentines day just like we wanted.

Check out my Valentines nails

Today I had lunch with a friend of mine and got to share a few things that have been on my mind. There's nothing like girl time, I don't have many friends but the ones I do have mean the world to me. I don't feel like cooking tonight so we will be going out to dinner somewhere, preferably in the city.

There is an art to cooking lobster. Tony and I have mastered it and I want like to share our technique with you. Lobster is easier then you would think to prepare.

HOW TO COOK LOBSTER

Preheat the broiler
Place lobster tails on a baking sheet
With a sharp knife or kitchen shears, carefully cut top side of lobster shells lengthwise, stop when you get to the tail
Pull out lobster meat so it sits on top of the shell or open up shell to expose lobster meat
Season lobster with whatever you want, we used vegan butter, salt, pepper, olive oil, fresh garlic, and chili flakes
Broil lobster tails until lightly browned and lobster meat is opaque, about 8 to 10 minutes depending on the size
DEVOUR!

Peace & Love,

Mary

FITNESS CHALLENGE

I challenge you to complete my Tone All of It Workout 5-6 days this week

WHY WHY WHY

This workout is designed to keep your heart rate up while toning your legs and abdominals
All exercises will challenge your cardio endurance
Summer bodies are made in the winter/spring

MATERIALS

Just yourself
Yoga mat or large towel

DIRECTIONS

Complete 4 sets of each exercise

Tricep Jacks - 25 reps

Lunges - 15 each leg

Bicycles - 15 each leg

Up downs - 10 reps

Plank Dips - 15 reps

Knee Repeaters - 30 each leg

In-Outs - 15 reps

MY TAKE

I’m loving this new workout format. Instead of posting one weekly exercise these routines are challenging and fun to do. I really enjoyed last weeks V-Day Quick Fix, I actually had a good time and tacked on a few extra sets just to keep it spicy.

Do you like the new format?

Do you have any suggestion to make these challenges even better?

NUTRITION CHALLENGE

I challenge you to eat spicy food as much as you can stand this week

If you don’t like spicy food push yourself to try mild versions of spice

WHY WHY WHY

Studies show the main compound in chilies may cause the body to burn more calories after you eat
Chili peppers can reduce the effects of LDL, bad cholesterol, while fighting inflammation
Certain spicy spices such as turmeric, curry, and mustard may reduce the spread of cancer and tumors - they are said to have the same effects as cancer drugs
Spicy foods strengthens your cardiovascular system

-FACTS WERE OBTAINED BY THIS ARTICLE -

MATERIALS

Hot Sauce - Sriracha is my favorite

Chilies - Japalenos are easy to add to any dish, remember the seeds are hot!

Wasabi - perfect excuse to get sushi

*If you don’t like spicy foods try adding these spices to your meal and reap some of the same benefits ginger, turmeric, cumin, red chili flakes or coriander

DIRECTIONS:

Spicy up your diet by adding chilies, hot sauce, and different spices to your everyday diet

MY TAKE

I grew up in a house where Tabasco was king. Happily I’ve grown out of my vinegary addiction and have fallen in love with Sirachia because of it flavor and texture. I’ve never had any issue with spicy foods so this challenge should be an easy one for me. What about you guys? Do you like spicy foods? How often to you use spicy spices when preparing food?

SELF IMPROVEMENT CHALLENGE

WHY WHY WHY

This exercise is designed to improve your self-esteem and self-worth
Listing positive attributes about yourself and keeping it some where you can see it can boost your confidence
You are creating your own personalized positive affirmations

MATERIALS

Paper and Pen or typing app

DIRECTIONS

List 5 things you like about yourself
List 5 of your strengths
List 5 things that make you happy
Once your list is finished hang or put it somewhere you can see it daily
Repeat this list to yourself in the mirror once a day

MY TAKE

I haven’t always been a confident woman. Most of my life was spent hating myself, silently putting myself down, and feeling miserable. This exercise is designed to raise your self-awareness and self-esteem. Positive affirmation exercises like this one help change my life. At first I would look in the mirror and lie to myself, telling myself I was beautiful, smart, and a good person. It took many many months of repeating these affirmations but at some point I actually started believing I was all these things and more. Now I know I’m beautiful, smart and a good person. Change doesn’t happen over night, but it does happen an you have to make it happen

do you like positive affirmations?

Whats your biggest fault in your eyes?

Do you currently have high self-esteem or low self-esteem?

Reference:

popsugar

Self.com

SAGE

ROSEMARY

TURMERIC

CHILE PEPPER

GINGER

CINNAMON

SAFFRON

PARSLEY

FITNESS CHALLENGE

WHY WHY WHY

MATERIALS

DIRECTIONS

MY FRIST HIIT WORKOUT

MY TAKE

NUTRITION CHALLENGE

I CHALLENGE YOU TO ADD MORE HERBS AND SPICES TO YOUR DIET THIS WEEK

WHY WHY WHY

MATERIALS

MY TAKE

SELF IMPROVEMENT CHALLENGE

WRITE A "I LIKE THAT YOU ARE..."

NOTE/TEXT/ EMAIL TO SOMEONE SPECIAL

EVERYDAY THIS WEEK

WHY WHY WHY

MATERIALS

DIRECTIONS

MY TAKE

5 THINGS I LIKE ABOUT MYSELF:

LIST 5 OF YOUR STRENGTHS

LIST 5 THINGS THAT MAKE YOU SMILE

BENEFITS OF EATING SPICY FOODS

WEIGHT LOSS

HEART HEALTH

CANCER PREVENTION

LOWERS BLOOD PRESSURE

AIDS IN DEPRESSION AND STRESS

HOW TO COOK LOBSTER

FITNESS CHALLENGE

WHY WHY WHY

MATERIALS

DIRECTIONS

MY TAKE

NUTRITION CHALLENGE

WHY WHY WHY

-FACTS WERE OBTAINED BY THIS ARTICLE -

MATERIALS

DIRECTIONS:

MY TAKE

SELF IMPROVEMENT CHALLENGE

WHY WHY WHY

MATERIALS

DIRECTIONS

MY TAKE

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