Hi Friends!!

 I hope you had a great weekend. I know I did.
Lets Talk Hiking Muir Woods

 When you live in San Francisco you have a million and one adventures at your fingertips. I've always wanted to go hiking at Muir Woods and this weekend I finally crossed it off of my bucket list. 

 Just in case you don't know what Muir woods is I'll give you some background. 

 Redwood-like trees covered much of the Northern Hemisphere 150 million years ago. As the climate changed, the range of the redwood shrank. Now there are two species of redwood in California, with very limited ranges. The coast redwood (Sequoia sempervirens) grows on a thing and discontinuous 500-mile strip of Pacific Coast from southern Oregon to Big Sur. 

Most ancient coast redwoods have been cut but some are protected in Redwood National and State Parks, in many California and Oregon state parks and here in Muir Woods National Monument. This canyon of redwoods were never logged. Its forest of mixed-age and dead trees supports a biologically rich community of plants and animals.

The tallest trees in Muir woods are over 252 feet and the widest over 14 feet. Some redwoods are at least 1,000 years old. Most mature trees are 500 to 800 years old. 

That's the history of Muir Woods taken right out of their free brochure. I was amazed at the sheer size of the trees. Not only are they the trees big, the air is fresh, and the hikes are slightly challenging.

 Check out my pics. 
Please excuse my leggings, I had on 3 layers that day, it was soooo cold in Muir Woods. 









Even if your not a seasoned hiker, or avid exerciser, you can still complete the easy hikes. Just take it slow, but push yourself. The hills were slightly steep, but nothing that a beginner couldn't handle. 
Lets Talk New Workout Plan

 Its been cold in the Bay Area, a lot colder then I'm used to. I'm talking 30-40 degrees. I was just in Ohio a few weeks ago battling snow and 10-20 degree weather but I wasn't prepared to deal with it at home.

I wanted to get out on the walking trail a lot more these last few weeks, but exercising in the cold just isn't my forte.

I know new years is coming up soon, and I'm also planning on attending the Super Bowl this year, so I can't really gain any "holiday weight". Since I'm not attending any holiday parties, I thought this would be a simple task. 

Staying on my clean diet, working out 5 days a week, drinking plenty of water, and eating my daily required amount of fruits and vegetables should do the trick. But for some reason my body is craving more. I need a challenge. Not just any old challenge I need to try something new. 

 I am a firm believer that you will never move forward if you don't make yourself uncomfortable. I'm pretty comfortable with everything I just describe, my everyday workouts, healthy eating, blah blah blah blah blah...

Its time to take it up a notch. Check out my new workout routine and tell me what you think

 I make a meager living as a personal trainer, but most times I don't enjoy writing my own workout routines. I would rather someone else write them for me. I wish I could afford my own trainer, but that's not in my budget right now. 

 I purchased The Women's Health Big Book of Abs

I like this book because it gives you over 500 different full body exercise, that target your abdominal without one silly crunch. No crunches in this book. I like that. I feel like I've done enough crunches for the entire city of San Francisco these last few years. I'm looking for new exercises to challenge my entire body, not just my core.

Last week was my first week and boy did it kick my booty. I've been walking around like a zombie for the last 7 days. Everything on my body hurts from my abdominals, to my calfs, and everything in between. 

If you know me, then you know I'm loving this new challenge. These new exercises are hard, but doable, and pain/soreness = results

I love results
I live for results 

*the workouts in the book is not for beginners. I'm somewhat an advanced exercise enthusiast and it challenged every technique I have developed

Monday: 
Quick 3-5 warm up
Abs Workout A

20 inch warms with push-ups 
and deep squat at end

20 reverse lunges with a reach


Abs Workout A
Alternating Dumbbell Chest Press on Swiss Ball
12 reps each side, 3 Sets

Swiss Ball Jackknife
10 reps, 3 sets


Unsupported One-Arm Dumbbell Row
15 reps each arm, 3 set

Complete 1 set of each exercise
once you've complete all 3 exercises rest for 2 minutes and repeat this process two more times for a total of 3 sets 
Rest for 2 minutes and go on to the next exercise group

Squat Thrust
10-15 reps, 3 sets

Single-Leg Dumbbell Deadlift
12 reps on each leg, 3 sets

Jumping Lunges
20 reps, 3 sets

Complete 1 set of each exercise
once you've complete all 3 exercises rest for 2 minutes and repeat this process two more times for a total of 3 sets 
Rest for 2 minutes and go on to the next exercise group

Dumbbell pullover on swiss ball
10-12 reps, 3 sets

Dumbbell Overhead Triceps Extensions
6-10 reps, 3 sets

Single-Leg Squat
10 reps on each leg, 3 sets


Complete 1 set of each exercise
once you've complete all 3 exercises rest for 2 minutes and repeat this process two more times for a total of 3 sets 
Rest for 2 minutes and go on to the next exercise group

Thrusters
10-12 reps, 3 sets


Swiss Ball Plank with Feet on Bench
Hold for 60 seconds, 3 sets

Bodyweight Squats
10-12 reps, 3 sets

DONE!

Tuesday:
45-60 minutes of cardio

Wednesday:
 Quick 3-5 minute warm up
60 seconds jumping jacks
60 seconds Blurpees
60 seconds jumping jacks
60 seconds Blurpees

Abs Workout B
Off Set Dumbbell Lunge
20 reps each side, 2 Sets



Mountain Climbers
12 reps each side, 2 Sets

Swiss Ball Rollout
10-15 reps, 2 Sets

Swiss Ball Jackknife
8-10 reps, 2 Sets

Underhand Grip Rear Lateral Raise
10 Reps, 2 Sets 

Complete 1 set of each exercise
once you've complete all 5 exercises rest for 2 minutes and repeat this process one more time for a total of 2 sets 
Rest for 2 minutes and go on to the next exercise group

Negative Chinup
(Since I don't have a chin-up or pull up bar in my home I did 20 pushups instead)
10 reps, 4 sets

Dumbbell Romanian Deadlift
15 reps, 4 sets

Jump Squat
As many as possible in 30 seconds, 4 sets

Rolling Side Plank
As many as possible in 45 seconds, 4 sets

Complete 1 set of each exercise
once you've complete all 4 exercises rest for 2 minutes and repeat this process one more time for a total of 4 sets 
Rest for 2 minutes and go on to the next exercise group

Dumbbell Chest Press on Swiss Ball
10-12 reps, 3 sets

Step-up and Single-Arm Press
15 reps each side, 3 sets

Single Arm Reverse Lunge and Press
8 reps each side, 3 sets


Complete 1 set of each exercise
once you've complete all 3 exercises rest for 2 minutes and repeat this process one more time for a total of 3 sets 
Rest for 2 minutes and go on to the next exercise group

Dumbbell Lunge to Curl to Press
6 lunges each leg 
12 total curls and presses
4 sets

Thursday:
45-60 minutes of Cardio

Friday:
ABs workout A

Saturday:
45-60 minutes of Cario

Sunday:
REST!

*I used 8 pound dumbbells

WARNING!!!
These exercise are advance. If you want to do this routine please contact me for correct alignment and set-up to ensure you will not injure yourself. All exercises are preformed at your own risk

That was the first week of my new routine. It really kicked my butt and left me wanting more. 
This week my workout looks pretty much the same, instead of 2 days of Ab workout A, I'll be completing 2 days of workout B and one day of workout A

I love being your test dummy so stick with me and I'll let you know if this works or not. I have a feeling it's working already. 



That's all today folks
have an awesome Monday
Blessings
Mary








 

 


 


Hi friends!!

Today was a cold but great day. It's a little colder in Northern California then usual, but after my freezing Thanksgiving in Ohio I'm really can't complain.

Let's talk

Low Fat- Low Calorie Holiday Desserts

As promised here are more then a few tasty holiday treat recipes. I plan on trying all of them


Mini Apple Pies

The perfect way to enjoy a healthier serving of Apple Pie! These low calorie mini pies are a great snack or dessert that will have you enjoying the taste you crave with zero guilt.

Ingredients

4 sheets whole wheat filo dough

4 large Granny Smith Apples, peeled, cored, and finely diced

1/3 cup brown sugar

1/4 cup whole wheat flour

1 tsp vanilla extract

1 tsp nutmeg

1 tsp cinnamon

2 tbsp light butter

Fresh squeezed juice from 1 small orange

Fat free Reddi-wip

Preheat oven to 350 degrees

Spray a 12 cup muffin pan with butter flavored non-fat cooking spray

Lay out 4 sheets of FILO dough in one, neatly stacked pile, and cut into 12 circles. (You can use a large circle shaped cookie cutter)

Gently press each circle of filo dough into the muffin pan, creating a bowl for the apple filling

In a medium sized bowl, combine apples, orange juice, sugar, flour, vanilla, cinnamon and nutmeg

Using a spoon, fill up each 'pie shell' with the apple filling, until all the filling is gone.

Don't be afraid to heap it high... The apples will bake down a lot

Top each mini pie with 1/2 tsp of light butter

Place in the oven and bake for about 30-40 minutes

Take out of oven and let cool in pan for about 10-15 minutes

Gently take on of the mini pies out of the pan and inspect.

If filo shell still seems very soggy on the bottom, place it back into the oven for another 10 minutes, and then let it cool in the muffin pan for another 10-15 minutes

Top each mini apple pie with a dollop of fat free Reddi-wip before serving

Preparation time: 15 minutes

Cooking time: 45 minutes

Per serving: 86 calories, 1g fat, 17g carbohydrates; 1g protein; 2.5g fiber

Low Fat Pumpkin Roll


Ingredients

Cake:

3 large egg

1 cup equal or your favorite artificial sweetener

1 cup canned pumpkin

1 teaspoon lemon juice

1 cup self-rising flour

2 teaspoons ground cinnamon

1 teaspoon ground nutmeg

Filling

4 ounces reduce-far cream cheese, softened

1-1/2 to 2 cups light whipped topping, thawed, if frozen

2 tablespoons Equal (to taste)

Bear eggs and 1 cup equal for 5 minutes in mixing bowl on medium speed of mixer

Stir in pumpkin and lemon juice

Blend in flour, cinnamon and nutmeg until well combined

Line a jelly roll pan with waxed paper

Spread batter evenly in pan

Bake in preheated 350 oven 5 to 8 minutes or until wooden pick comes out clean

Cool 3 minutes in pan; turn out onto a cloth and roll up from the narrow end

Chill in refrigerator until completely cool

For filling:

Beat cream cheese, whipped topping and 2 tablespoons equal in mixing bowl on medium speed of mixer until smooth and spreadable

Unroll pumpkin roll and spread with filling. Re-roll

Cover and refrigerate until ready to serve

Serving size 1/8 of pumpkin roll

Calories 159, Protein 6g, Carbs 19g, Fat 6g, Chol 87mg, Sod 341mg,

Low Calorie Sugar Cookies


Baking during the holiday season is one of my favorite activities this time of year. Sugar cookies in particular are one treat I look forward to all year long, but most are loaded with calories and fat. Each cookies has only 65 calories!! That's a reason to celebrate!!

Ingredients

1 cup all-purpose flour

1/2 tsp baking powder

1/4 tsp salt

2 tsp vanilla extract

1/2 cup sugar

3 tbsp butter softened

1/4 cup almond milk

1 egg

Preheat oven to 350 degrees F

Combined all ingredient in a large bowl, mix well until batter is blended evenly

Roll batter into 1- inch balls and place on a greased baking sheet

Bake cookies for approximately 15-18 minutes

Remove cookies from baking sheet and allow to cool on wire rack

Makes 18 cookies

Candy Bar Cupcakes


Makes 12 cupcakes

Cupcake base

1 cup spelt or all-purpose (130g)(arrowhead Mills Gf also works)

6 tbsp cocoa powder (30g)(not Dutch)

1/2 tsp baking soda

1/2 tsp salt

1 cup xylitol or sugar of choice (180g)

1/2 cup mayo-style spread, like Vegenaise

1 tbsp pure vanilla extact

2/3 cup plus 2 tbsp water (185g)

Preheat oven to 350 F and place 12 cupcake liners inside a cupcake pan

In a large bowl, combine first five ingredients. Sift very well

In separate bowl, combine the remaining three ingredients and whisk u the mayo is completely smooth

Pour wet into dry and stir until just combined

Immediately divide the batter among the cupcake liners- it won't seem like a lot of filling, but these cupcakes rise a lot

Bake 21 minutes, then let sit 15 minutes before removing from the pan

These taste 10 times more chocolatey and rich the next dat so bake the cupcakes the day before eating them is possible

Store in the refrigerator

Date Caramel:

120g pitted dates (jam-packed 2/3 cup or about 17 small dates)

1/3 cup water

1/2 tsp pure vanilla extract

Level 1/4 plus 1/16 tsp salt

1/2 cup milk of choice

Optional for richer sauce: 2 tsp vegetable or melted coconut oil

Blend dates in food processor until they're completely broken up

Add all other ingredients and blend thoroughly until the sauce is completely smooth

Blend the dates first or it will splatter

Poke a hole in each cupcake and stuff with 2-3 tsp filling

Peanut Butter Frosting

1/2 cup peanut butter or allergy-friendly alternative

1/4 cup powdered sugar or sugar free powdered sugar

1/4 cup milk of choice (add 1-2 extra tbsp if using natural peanut butter)

Beat all ingredients together until completely smooth, use hand beaters if you have them

(If you must you can stir everything together with a for using Maximus effort and patience. A magic bullet will also work)

Map read about 1 tbsp of frosting on each cupcake

Top cupcakes with chopped peanuts is desired

1 serving - 1 cupcake

137 calories per serving, calories from fat 57, total fat 6.4g, saturated fat 1.1g, trans fat 0, cholesterol 0mg, Sodium 254mg, carbs 18.9g, dietary fiber 2.9g, sugars 4.8g, protein 3.4g

Buckeyes


Serving size 1 cookie

1-16ounce jar low-fat, low sodium smooth peanut butter (about 1-3/4 cups)

4 tablespoons I salted butter, softened

6 cups confectioners' sugar

1-1/2 cups semisweet chocolate chips

4-1/2 teaspoons shortening

Toothpicks and waxed paper

Place peanut butter and butter in the large bowl if a mixer

Beat on medium speed until very smooth, scraping sides of bowl as needed

Gradually beat in confectioners' sugar until smooth

Roll mixture into 1- inch balls

Arrange balls on waxed paper-lined trays or baking sheets

Cover and chill for 3 hours or overnight

In a small, heavy saucepan, melt chocolate chips and shortening over medium-low heat, stirring frequently

Keep warm over very low heat

Remove about 1/4 of the peanut butter balls from refrigerator, use toothpick to hold balls and lower into chocolate, leaving the top exposed so that it looks like a buckeye.

Allow all excess chocolate to drip off

Place ball, on waxed paper-lined tray or baking sheet

Repeat with remaining peanut butter balls until all are dipped

Chill for 30 minutes or until firm. Store in the refrigerator

Makes 90 cookies

Chocolate Chip Christmas Balls


8 tablespoon butter, softened

1/4 cup cream cheese, softened

1/3 cup granulated sugar

1/8 teaspoon salt

1 egg

2-1/2 teaspoon vanilla extract

1 cup all-purpose flour

1 cup whole-wheat flour

1-12 ounce package miniature semisweet chocolate chips

1 cup confectioners' sugar

2/3 teaspoon fat free milk

Small silver balls (optional)

Heat oven to 350 degrees F

In medium bowl, beat butter and cream cheese with an electric mixer for 30 seconds

Add granulated sugar and salt

Beat until combined, scraping sides of bowl occasionally

Beat in egg and 2 teaspoons vanilla until combined

Beat in as much of the all-purpose flour and white whole-wheat flour as you can with the mixer

Stir in the chocolate chips

Shape dough into 1-1/2-inch balls

Place 2 inches apart on ungreased cookie sheet

Bake for about 15 minutes, or until

Bottoms are golden.

Transfer to wire rack

Dust with confectioners' sugar and small silver balls

124 calories, 1g protein, 17g carb, 6g fat, 3g saturated fat, 1g fiber

I hope you all enjoy these recipes. They look super tasty, healthy, and easy to make.

I think I'm going to add a healthy cookie tin to my homemade Christmas presents.

 




Have a great weekend friends

Blessings

Mary

 



Hello Friends!!!

Last night was pretty amazing. I made one of the best meals of my life. My boyfriend is still ranting and raving about it. I can't wait to share it with all of you.

Lets talk Healthy Cooking 

Easy and Delicious Chicken Mole


1/2 cup Brazil Nuts
1 garlic clove coarsely chopped
1 (14-1/2oz)can diced tomatoes with green chilies
1 small red onion coarsely chopped
2 teaspoons chili powder
1 teaspoon coriander
1/2 teaspoon salt
1/2 teaspoon black pepper
8(5-ounce) skinless chicken thighs trimmed
1/4 cup reduced-sodium chicken broth or water
1 ounce semisweet chocolate, finely chopped
1/2 cup lightly packed fresh cilantro leaves




Combine nuts and garlic in food processor and process until nuts are finely ground. 
I don't have a food processor, my blender did the trick


Add tomatoes, onions, chili powder, coriander, salt and pepper
Pulse until smooth


Spray medium Dutch oven with nonstick spray and set over medium heat. Add chicken season with a little salt and pepper and cook, turning frequently until golden brown; about 10 minutes
 Transfer chicken to plate


Add tomato mixture and broth to pan, make sure to stir in the burned browned bits in the bottom of the pan, they add flavor. Stir for 5 minutes then add chocolate and cook, string frequently until melted, about 4 minutes. 

 Return chicken to pot, simmer, covered, stirring occasionally, until chicken is cooked through and shredding, about 30 minutes.  When done add cilantro leaves

 
I added:
1 teaspoon smoked paprika
2 teaspoon cayenne pepper
1 extra teaspoon chili powder
1 extra teaspoon coriander
1 teaspoon red chili flakes
for extra flavor, it needed a kick 

Enjoy this mole with warm corn or whole wheat tortillas, light cheese, and shredded cabbage.


Per serving:
1 chicken thigh and generous 1/4 cup of sauce: 230 calories, 13g total fat, 4g saturated fat, 0g trans fat, 72mg Chol, 245 mg Sodium,7g Carbs, 4g Sugar, 1g Fiber, 21g Protein, 32mg Calcium

Since I love to cook and I'm always up for a challenge I figure this mole would be fun to make. Little did I know I was about to make the best meal of my life. 

I couldn't stop eating the mole sauce. I can not believe its low fat. There are layers of flavors with the chocolate, garlic, coriander, cayenne pepper, and smoked paprika. 

I plan on serving this dish at more than a few dinner parties. 

I hope you enjoy it!!! I know we did!!



This morning I woke up craving a tortilla. So I made this low fat breakfast treat

1 corn tortilla
1 egg
a non stick pan
cooking spray
Salt, pepper, and your favorite hot sauce
I love sriracha



Its pretty self-explanatory 
and 
it was soooo good 
as well as low fat and low calorie.
 
Lets Talk DIY Christmas Gifts

Now that we got that out of the way. I want to go over some crafty holiday gift ideas. I'm defiantly making s'more kits for most of my friends and family. I'm also planing on knitting about 5 scarfs, it's time consuming but it's worth it. What do you think about these fun gift crafts ideas?

Flavored Alcohol in Cute Custom Mason Jars


Homemade Hot Chocolate Mix with fresh marshmallows and a mini bottle of Kahlua
 
Easy pre-made cookies in a Jar
All you need to do is add wet ingredient and bake

 Homemade Gingerbread Sugar Body Scrub
I'm definitely do this one, 
if only for myself
 Pre-made Oatmeal Jars, 
just add water and enjoy

I think I'm going to make all these DIY gift ideas, so no friends will get the same thing. Time flies this time of year, so I'll be getting together all of my supplies starting tomorrow. I can't wait to try everything. 

What's your favorite???   
Do you have any suggestions???
Would you try any of these on your own???

 
That's all today folks
Blessings my friends
Mary
Hi friends



I am official allowed to say:
I can't believe it's almost 2014! I have a lot of presents to give out and money is always a little tight this time of the year. I'm making homemade s'more kits with my good friend, knitting a few scarfs, and I'm also creating a few abstract canvases to give away as presents. I love crafting and most of my family and friends know that, I'm sure they will enjoy whatever I make with my hands.

I'm feeling productive today. As soon as I got up I made a list of things I needed to get done, and I'm almost done with the list! I decided to leave a few things for tomorrow, but for the most part I've been successful with my quest.
Let's talk
My stay slim and trim tips
I usually look for articles with tips on how to stay in shape or get in shape, but it dawned on me last night, I've never featured my own personal list. A list of all the things I do on a daily bases to keep my physique where I want it.

I hope you enjoy the list. It's proven to help keep you right and tight.


Tip #1
Eat oatmeal for breakfast everyday, 
even when I'm on vacation

  
For as long as I can remember I've been told that oatmeal keeps you full and can help lower body fat. I was not a believer until 2 years ago when I challenged myself to start eating oatmeal everyday for 30 day to see if I felt a difference. Not only are whole grains good for you, but oatmeal expands in your stomach making you feel fuller longer. After a breakfast of 1-5oz package of unflavored unsweetened oatmeal, sweetened with honey I'm not hungry until after lunch time. I enjoy oatmeal so much that I travel with my own packets to make sure I stay on track. Sometimes I can't wait to hop out of bed and devour my oatmeal. Other times I have to make myself eat it because I'm not hungry; but I never regret it. I'm an oatmeal(er) for life. It's been a few years since my 30 oatmeal challenge and I've lost over 30 pounds. That's enough results for me.

Tip #2
Sweat everyday
This is harder then it seems. I workout 5-6 days a week so I'm used to sweating almost everyday. On my off days I usually complete 100 squats and 100 push ups which skyrockets my heart rate and creates some perspiration. I try to complete some kind of cardio i.e. spin bike, fast walking, running stairs, hiking, stair master, cardio interval training... The best part about this tip is your body gets stronger and you constantly have to push yourself harder and harder to work up a sweat. Last week I increased my daily push ups and squats to 150 a day, because 100 was getting to easy.

Tip #3
Embraces the pain
Pain = Results
I'm not talking about horrible, tear jerking pain. I'm talking about pushing out an extra set of exercises when your lungs are burning, your legs are on fire and you just want to give up. I've conditioned myself to embrace the pain of exercising because I know that's where the results are. In my twisted little head: pain = results and I love results.
Tip #4
Eat a salad for lunch
Breakfast is covered, what's for lunch? I am not always successful with this tip, but the more I follow my own rules the easier it is to stay in shape. Lunch can ruin your day. It's hard not opting for fast food, greasy diner food, or the high calorie office cafeteria. To keep my body fat low I try to consume at least one salad a day. Lunch is the best time to get my daily greens. Instead of feeling bogged down by a huge meal, I'm usually energized and ready to tackle the rest of the day. I avoid mayonnaise based salads like tuna salad and egg salad, and opt for a green salad with basic toppings like tomatoes, green onions, cucumbers, carrots, and boiled eggs. I also try to add some protein to my salad like grilled, baked or boiled fish, but you can also add chicken or beef, just make sure it's not fried.
*watch out for salad dressing, avoid anything creamy, get used to vinaigrette
Tip #5
Always Leave some food on your plate

I eat out about 3-4 days a week. I love food, the different flavor combinations, textures, and all the different kinds of foods constantly blow my mind. It's so easy to overeat at restaurants, especially when you only eat oatmeal for breakfast and a salad for lunch. To ensure that I don't ruin any of my hard work, I make sure to eat slowly. Taking small bites and putting the fork down while chewing. Never talking with a mouth full of food, but always contributing to a conversation. Usually 1/2 through a meal my stomach gets tight and I know I'm almost full. Sometimes it looks as if I haven't touched my food when I'm done, but that's not always my fault. American sized portions are 3 times what our body's really need. I call my boyfriend the clean up crew, he can usually tell when I'm full and he starts picking at my food, until I surrender and push my plate away. Then he happily devours my leftovers and tells me how proud he is of my disciple. This didn't come overnight. I've been actively working on this for the last 5 years and I'm not always successful. You have to start somewhere.


Tip #6
Enjoy a cheat day one day a week
This one is self-expiatory. At least one day a week I lose it, I eat what I want, when I want it. Try to make sure not to go too crazy.
Eat clean 80% of the time
Eat what you want 20% of the time


Tip #8
Don't judge yourself harder then everyone else
I usually give everyone else the benefit of the doubt, but beat myself up if I'm not 100% perfect. That's not healthy, and throughout the years I have become easier on myself. Holding myself up to unrealistic goals is just not healthy. I'm not perfect, I'm human and I'm going to make mistakes. I try to remind myself that when I'm late night snack even though I'm not hungry. Like last night at 1am. I wasn't hungry at all but that didn't stop me from rolling out of bed, going down stairs, and devouring a piece of leftover tortilla Espanola and a oatmeal cookie. It is what it is. Sometimes a woman gets weak and she just wants to eat
Tip #9
Don't look at it as a diet, change your eating habits for long lasting results
Diets have never worked for me. I don't like refraining from food. That's why I'm not a true vegetarian, vegan, or carb-free. I couldn't live without fish, eggs, bread and cheese. I know my limits, I've changed my life instead of restricting my food intake. I love seafood, but I don't care that much for meat, so I'm a pescetarian. Find out what works for you by slowly amending your diet. It took me a while to eat as healthy as I do. Nothing comes overnight. Small steps lead to bigger steps, which in-turn can change you life. It changed mine.
Tip #10
Truly Believe in yourself even when you feel foolish
 This is the best tip I can give you. I didn't really believe I could loose 100 pounds, but I didn't allow that to stop me. I convinced myself that I could do anything. I felt like any idiot at 300 pounds exercising and eating less, but it paid off. I successfully tricked myself into believe in myself. Every time you say to yourself, I can't do this. I'm stupid, I'm fat and I will always be fat. Stop yourself and tell yourself you can do it. You are worthy of change and you can do the impossible. After awhile you won't but yourself down, you will start to believe in yourself and you will realize you can do anything you put your mind to.




I hope you all enjoyed my Tips. They have changed and shaped my life for the better. I pray they can do the same for you.

Feel free to contact me for meal planning, exercise planing, or just general support. 
I'm fun to talk to, and I would love to help you get where you want to go. 


Coming soon:
Low-fat, low calorie, and gluten free Holiday desserts to bring to parties or the office's annual Holiday  party
 

Blessings my friends
Mary  
 

About

My name is Mary! I was obese for most of my life, around 7 years ago I decided to take control of my life and successfully lost over 150 pounds. But that's just the beginning of my journey. Join me as I evolve into the person I was born to become. I love to cook, craft, read, and make people smile. I'm happy you've stumbled on by. Let’s Evolve Together.

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