Evolve With Mary

Hi Friends!

I'm feeling much better today, no headache or shooting pains. I made a big batch of immune boosting tea and had 5-6 cups. It contains basic ingredients found at any local grocery store that fight the common cold and flu, perfect for this time of year.

All Better Tea

2 lemons

1 tbsp honey

1 inch of fresh ginger

a few mint leaves

3-4 cups of water

Bring everything to a boil

Honey: antibacterial, antiviral, antitumor, anti-inflammatory, and antioxidant

Ginger: antiviral, anti-inflammatory, aids digestion, effective against human respiratory syncytial virus

Lemon: aids digestion, antiseptic, good source of calcium, magnesium, vitamin C, bioflavonoids

I spent most of my day working on the layout of this blog. If you haven't noticed I've been trying out different themes for the last few weeks. This is my favorite layout, other then the huge generic slideshow with random pictures that I can't seem to figure out how to change. Oh well, I gave up tonight and decided to tackle it tomorrow.

Looking through my Instagram account I ran across a recipe for cauliflower fritters. It dawned on me I've never had broccoli fritters and that's when the recipe was born.

The dill and feta give the fritter a Greek feel. They were stunning and delicious.

These bad boys are gluten free

3 cups broccoli, steamed and roughly chopped

1/3 cup low fat feta cheese, crumbled

3 green onions, thinly sliced

2 tbsp fresh dill

2/3 cup almond flour

2 eggs beaten

1 tbsp extra virgin olive oil

1/2 tsp sea salt

1/4 tsp freshly ground black pepper

Steam until slightly tender, dry with paper towels, do not mash

In small bowl combine all ingredients together with hands

Heat non-stick pan over medium high heat

Spoon 2 tbsp of mixture on pan and gently flatten with spatula

Cook on medium heat for 5 minutes on each side

Fry until golden brown

That's all today folks,

Mary

Hi Friends,

I'm feeling a little under the weather but I still wanted to post today.
I've been waking up with serious headaches with lots of shooting pains and my eyes are super sensitive to light. I'm not sure what's wrong with me so I'm going to take it easy. Probably has something to do with the changing temperatures outside and all the hugging and handshaking I've been doing lately.

This is my go-to recipe when I don't have much time but the boyfriend is hungry and requesting something hearty.

It tastes better then it looks and it looks pretty dam good.

The Dijon mustard and white wine gives the chicken a tangy French twist. Also, cooking garlic in it's skin makes the garlic sweet and more edible.

Let's dig in

Chicken with 30 garlic cloves

4 chicken legs
4 chicken thighs
2 tbsp vegan butter like Earths Balance
1 tbsp olive oil
1 cup shallots roughly chopped
2 tbsp all-purpose flour
3/4 cup dry white wine
3/4 cup chicken stock
2 tsp Dijon mustard
3 garlic bulbs
Small bunch fresh thyme
Salt & Pepper

Preheat oven to 350 degrees F

In large Dutch oven fry chicken in butter and oil over med to med-high heat until golden on both sides, about 4-5 minutes on each side

Once chicken is brown remove from pan and set aside

Fry shallots until softened and lightly browned
Stir in flour, gradually mix in wine, stock, mustard and seasoning
Bring to a boil stirring frequently

Separate the garlic cloves but do not peel them
Count our 30 cloves and add to Dutch Oven with 3-4 thyme stems
Add chicken back to mixture
Cover and cook at 350 degrees for 1-1/2 hours or until chicken is tender and falling off of the bone

Serve with cauliflower white rice

Carb free rice substitute

2 cups raw Cauliflower

Salt
Pepper

Grate cauliflower
Add grated cauliflower to medium sized pan
Cook on med-low heat stirring frequently for 5-7 minutes until cauliflower is soft
Add salt and pepper to taste

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

Fitness Challenge

Rock those abs

Challenge Synopsis
I challenge you to complete 12 reps 4 sets of In-Outs everyday this week

Why Why Why

This exercise trains and challenges your transverse abdominals, the muscle that keeps your stomach flat
In-Outs are an effective abdominal exercise that tightens your belly while targeting that lower pooch
You can do this exercise in the privacy of your own home using only your body weight
This exercise also challenges balance and endurance + they burn pretty bad

Materials
Just yourself

Directions

Targets entire core, upper abs, lower abs, balance, cardio endurance, triceps, and inner thighs

Place finger tips on ground

Engage abdominals, keep head and neck up in neutral alignment

Knees bent at 90 degree angle, toes a few inches off ground

Extend legs out

Simultaneously bring chest up to meet legs in middle of the body

That's one rep

*Exercise should be completed slow and controlled

*It's like a crunch while balancing on your booty

*To make it harder hold crunch for 2 seconds

*Keep abdominals engaged throughout entire exercise

My Take
This exercise is killer, effective and makes my abs burn and tremble with fear. I love it! No pain no gain, train insane or remain the same.

Nutrition Challenge

Challenge Synopsis
I challenge you to cook more and eat out less over the next 7 days

Why Why Why

By preparing your own food you can control the calorie and fat content of your food
You usually make better choices about what/how much you eat and drink than you do when you cook your own meals
Cooking at home is cheaper then eating out
Cooking is relaxing, rewarding and something you can get the entire family to help you with

Materials

A few awesome clean recipes
Check out my recipe page for quick and healthy recipes

Directions

Calculate how often you eat out and shave 2-3 days off
Look for quick and easy recipes you can make during the week
Attack longer complicated recipes over the weekend

My Take
My boyfriend and I have been on a strict budget for the past 2-3 years. We finally have a little wiggle room where we can actually afford to eat out 3-4 days a week but we both prefer cooking together instead. He helps me cook dinner and I try out new recipes and techniques, he's also my professional tester. Both of us have loss weight over the last few months. I attribute the weight kiss to the amount of control we have over our food. I hope you and your love ones enjoy this weeks challenge.

Self Improvement Challenge

Challenge Synopsis
I challenge you to be mindful of your body language over the next 7 days

Why Why Why

Body language is an extremely effect tool
It presents you In a positive or negative light to others
Body language is one of the most important and powerful types of communication in history
Educating yourself on body language and the signals your sending to others can: Improve relationships, help you connect better with people, prevent conflicts, improve your presence,open your world to new opportunities and experiences, body language is how we communicate personality, charisma and influence non verbally

Materials
Just yourself

Directions

Here are a few body language tips to get you started on the right track

Exudes Confidence

Open chest and arms while keeping your back straight

Engaging body's gauge

Smiling, nodding in agreement, mirroring, and gesturing

Unapproachable, protecting yourself

Arms crossed

Open to new experiences and opportunities

Arms open

Holding something back

Purse lips

Makes other feel welcomed and confident

Sitting slightly angled instead of directly across from someone

My Take
I 10000% believe and practice body language techniques everyday of my life. My favorites are opening my arms and not playing with my hair, both of these body language cues shows confidence. Following these tips have improved my life both romantically and professionally.

That's all today folks!

Peace & Love,

Mary

Hi Friends!
I'm going to keep this post short and sweet. Today I'm searching for a Halloween costume, I'm sure I'll end up making this a DIY crafting project. Lol, what can I say, that's just my style.

I can't wait to raid pumpkin patches and the Halloween store on November 1st for cheap Halloween supplies. The wreath featured below is beloved by my boyfriend and my Mother so I have to gather more materials.

As we all know I love to craft and giving my crafts away. My boyfriend Mother has been on the receiving end on some of my most impressive projects like bottle cap picture magnets and my all-natural DIY bath baskets.

During the holiday season I wanted to make her something impressive that she could show off to the world.

I saw this wreath in a magazine and had to try it out. It was super simple, only took 15 minutes and is seriously the best wreath I've ever made.

I'm crossing my fingers it gets to her safely & intact. I also hope her reaction is parallel to everyone else.

Here we go!!

Corn Cob wreath

Cost: $25-$35
Skill Level: Beginner kid/boyfriend/husband friendly
Time: 15 minutes

What you need:

Medium sized hay wreath $8.99 purchased at Michael's

Glue gun & plenty of glue

Small dried Indian corn with husk 30-35 depending on size of your wreath $30 I found them at pumpkin patches for $.99 each and at whole foods 3 for $1.99

Directions:

Rearrange corn by size and color

Make sure to it mix up and prearranged corn onto wreath before your start gluing

Once you are happy with your design hot glue corn to wreath

Allow at least 5 minutes to fully dry

Hang and enjoy!

That was the easiest tutorial I've ever wrote!

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

Halloween is merely days away and you still haven't found time to decorate your humble abode. That's where I come in. I've been trying out different pumpkin tutorials, modifying, adding and subtracting step and materials until they are Evolve With Mary approved.

All crafts are pumpkin based so you can leave them out in November creating a Thanksgiving theme. I staid away from creepy spooky designs because that's just not my style. I'm more of an ahhh how cute is that kind of person, I don't need to be scared, I'm already scared by everyday life. All crafts are inexpensive, pretty fast to create, kid/boyfriend/husband friendly and impressive when done.

Lets dive into my tutorials!

Geometrical Spray Painted Pumpkins

Any excuse to purchase and use spray paint sign me up!

I saw a mosaic pumpkin design on pinterest and had to try it out for myself

Cost: $10-$15

Skill Level: Beginner, kid/husband/boyfriend approved

Time: 1 hour including drying time

What you need:

1 or 2 medium to large pumpkin $2-$5 try to find a smooth pumpkin for this craft
Painters tape or masking tape $3.99
Garbage bag
Scissors
Black spray paint $5.99 I found mini cans of spray paint at Michael's they were so cute and cheap I also purchased gold paint

Directions:

Use scissors to cut tape into simple shapes

Take your time and cover most of your pumpkin with tape leaving some parts of the pumpkin exposed

Cover work surface with garbage bag or newspaper

Lean pumpkin on side and spray well, make sure to spray top and bottom of pumpkin

Allow 15-30 minutes to dry

Rotate pumpkin and spray with paint again, make sure to cover the entire pumpkin with spray paint

Allow 15-30 minutes to dry

Peel off masking tape

DONE!

Pumpkin Book

I purchased the books for the $.99 store

Cost: $10

Skill Level:Beginner, kid/husband/boyfriend approved

Time: 1 hour

What you need:

1-2 thick books $2
Scissors
Hot glue gun
Exacto Knife $5.99

Directions

Take blank sheet of paper and fold it in half

Draw 1/2 of a pumpkin using the crease line as the edge

Cut pumpkin shape from piece of paper, this is your template

*Pumpkin does not have to be perfect

**Watch the size of your pumpkin, make sure it will fit the book ***Make bottom of pumpkin a little straight so pumpkin has a good base to sit on

Open book halfway and place paper pumpkin template on top

Center pumpkin template make sure it matches with binding of book *try to place template at top to leave room for stem of pumpkin

Trace around pumpkin template with exacto knife

Carefully carve out one section of book into pumpkin shape ripping out cut pages as you go *don't try to be perfect, irregular cutting gives your pumpkin personality **you will only be able to cut a few pages at a time so take your time

Tear out pages as you go so you can see your progress

Once you are done with one side move to the other side, using your template cut out a pumpkin shape

Once pumpkin is all cut out add glue down cent of book binding and close the 2 halves together to make a pumpkin shape *I placed a rubber band on my book pumpkin to make the gluing process easier

Take your time and fluff your pumpkin

All done

Glitter Pumpkin

These little pumpkins were easy to make and turned out super cute, even my boyfriend likes them

Cost: $10

Skill Level:Beginner, kid/husband/boyfriend approved

Time: 1 hour

What you need:

2-3 mini pumpkins $5
Colored Glitter $3.99 each
Spoon
Clear drying glue - $3.99
Paint brush - $.99
Black garbage bag or old newspaper
Large piece of construction paper or craft paper

Direction:

Line work surface with garbage bag or newspaper

Place construction paper over lined work surface

Decided which pumpkin will get which glitter

Place small amount of glue on paint brush and brush a light layer of glue on section of pumpkin

Use spoon and sprinkle glitter over glue

Shake off any excess glitter and use construction paper to place glitter back into jar

Continue this process until entire pumpkin is covered

Make sure to shake off pumpkin when done

Allow 15-30 minutes to full dry

All done!!!

That's all today folks!

Peace & Love,

Mary

Hi Friends!

Today is a wonderful day! I'm making cup cakes and decorating them with green fondant, hopefully they will look like sprouting plants. My nephew is turning 2 and I think these cupcakes would be perfect.

Enough about my cupcakes, today's post is about feeding your hair.

Growing up I wasted a lot of time curling, adjusting, flat ironing, washing and braiding my hair. Like most little girls I want to look good all the time and hair plays a big role in your appearance.

I started growing my dreadlocks roughly 7 years ago and it's been a wonderful insightful journey. Dreads tell a story, they are hard to maintain especially in the beginning stages. I endured over 2 years of the "ugly phase" where I had 100s of small spikes poking out of my head. That's how everyones dreads start out, an unattractive mess you have to disguise, hide, and suffer through for multiple months. There is nothing pretty about this part of the dreadlock journey. It took about 2 years for my hair to grow a few more inches, then I looked as if I had been electrocuted, all of my 1-3 inch dreadlocks stood straight up on my head. Finally year 3 came around and they fell, I got to rock a cute bob for a while, this was around the time I met my current boyfriend.

As the years go by my dreads have gotten longer and longer, sexier and sexier. Now I'm 7 years in and I can't wait to see what they will look like in another 7 years. I get tons of compliments on my hair everywhere I go I'm bombarded with questions about how to wash and maintain them.

Check out my hair and weight evolution!

It's crazy!

Hair is part of your identity. I envy the women who chop their hair off in a boyish cut. There is nothing sexier then a confident women with super short hair, in my opinion. I also love long, wavy, curled hair, the way hair flows and shines can be memorizing.

Hair Facts

Everyone losses up to 100 strains of hair a day, that's actually a normal rate of hair loss.
40% of Americans who suffered from thinning hair are women
Hormonal change, genetics, and how frequently you use heat on your locks can cause hairs to fall out and thin at an accelerated pace.
Hair loss can cause psychological damage by feeling unattractive to people of the opposite sex
The American Hair Loss Association recognizes hair loss in women as a serious life altering condition
All hair loss in both men and women is a symptom of something else that's gone wrong in your body

Vitamins that stimulate hair growth:

Vitamin C - Improves circulation of the scalp - found in citrus fruits like oranges, limes and lemons

Vitamin B - Strengths hair and promotes overall health found in whole grains, potatoes, bananas, lentils, chili peppers, beans, yeast and molasses

Vitamin E - An Antioxidant for the body, improves circulation and supports a healthy nervous system.
Found in green vegetables like spinach, collards, eggs, nuts and seeds

Foods to eat for healthy hair

Pumpkin seeds

Good source of zinc and vitamin A, vitamin b and other essential hair strengthening nutrients

Helps prevent thin, brittle hair while increasing hair growth

Carrots

Raw carrots are best

Good source of beta carotene & vitamin A

Good for shinny

Helps strengthen hair and can increase the shine in healthy hair

Radishes

Good source of Vitamin C, silicon and sulfur

Helps build strong strains of hair

Nutritional Yeast

Good source of anion acids, protein, and vitamin B

Stimulates healthy hair growth

Cucumbers

Good source of silicon

Helps build strong strains of hair and makes hair thick and shiny

Strawberries

Good source of fiber, vitamin C, and folic acid, contains antioxidants

Helps hair growth

Shiitake Mushrooms

Good source of vitamin B, niacin, and biotin

Helps keep hair and nails healthy and strong

References:
Cosmopolitan magazine
Woman's health magazine
American Hair Loss Association

Hair Smoothies

I can't leave you without a few smoothie recipes to stimulate healthy locks. All smoothies are delicious and created by me!

Hair power

1 cup raw Carrots
1 cup strawberries
1 tsp nutritional yeast
1 cup chopped apples with skin on
2 tsp raw honey or natural sweetener
1/3 cup non dairy milk

Greenie Meanie

1/2 cup cucumbers

1/2 handful pumpkin seeds
1/2 cup pineapples
Handful of kale
1/2 cup chopped apples with skin on
1/3 cup non dairy milk

Spicy Yet Sweet

1 cup strawberries

1/2 cup radishes
1/2 cup mixed berries
1/2 cup mangos
1/2 cup pineapples
1/3 cup non dairy milk

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

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