Seed Facts

Hi Friends!

What a wonderful weekend I had!!! This week is going to be the best week ever, I can feel it in my bones. I will admit I’m a little exhausted. Instead of relaxing and taking it easy I took on some serious DIY projects, creating a space just for me, organizing the kitchen, throwing away a lot of things we didn’t need, and cleaning the house from top to bottom. I’m happy with the outcome it wasn’t easy getting everything done. I didn’t get to sit down at all on Friday or Saturday, not until it was time to go to bed. I did get to watch Annie, it was super cute but nothing beats the original version. It’s crazy how many songs I remembered from that movie. I probably saw the original Annie over 100 times.
I have a few great DIY tutorials to share this week, but I figured I should get the important stuff out of the way first. This weeks Nutrition Challenge is to eat more seeds so I created a cheat sheet on the benefits of eating seeds. I love these fact sheets, I use them as a quick references to make sure I’m filling my body with all the right stuff.
The truth about seeds
The rest of the week will be all DIY all the time!!!
XOXO
MARY

Challenge Monday

Fitness Challenge

I challenge you to complete my everyday interval routine everyday this week

Why Why Why

  • Because it works!!
  • This routine gets your heart pumping while working up a serious sweat in only 20 minutes
  • Short, super intense bursts of cardio with periods of rest can enhance your speed and ability
  • Intense intervals boosts aerobic power and train your body to recruit more muscle

Material

  • Timer

Directions

60 seconds of each exercise 3x
*if needed march in place for 15 seconds between each exercise
Jumping Jacks
Speed Skaters
Side Jumps
Burpees
Pendulum
High Knees

My Take

I used to do this interval routine everyday but good habits die hard. I’m in the process of getting my summer body back and this routine, 7 days a week, on top of my regular workout should do the trick.

Nutrition Challenge

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I challenge you to incorporate seeds into your diet everyday this week

Why Why Why

  • Here are some benefits of incorporating more seeds into your diet on a daily bases
  • Lower blood sugar
  • Lower Cholesterol
  • Lower blood pressure
  • Improves brain health
  • Improves immune health
  • Promotes bone health
  • Reduces menstrual cramps
  • Enhances brain mental healthy
  • Improve endurance
  • Lose weight
  • Promotes healthy hair and nails
  • Improves sleep
  • Reduces fatigue and stress

Materials

  • Seeds seeds and more seeds
  • Start with:
  • Sesame seeds
  • Pumpkin seeds
  • Hemp seeds
  • Flaxseeds
  • Chia seeds
  • Wheat germ

Directions

Eat your favorite seeds everyday this week
*avoid salted seeds, roasted or raw is always best

My Take

I enjoyed the nut challenge and since I’m starting school next week I wanted something I can snack on. Seeds are awesome, convenient, tasty and fulling. I’m sure it will help with my weight loss.

Self Improvement Challenge

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I challenge you to spend the next week creating a space that’s just for you

Why Why Why

  • Creating a space of your own where you can sleep, eat, put on make up, read, surf the web or just sit in silence is like winning the lottery
  • Allowing yourself to be selfish and fulfill your own desires will increase self-esteem, self-worth, and make you a happier person

Materials

  • Depends on what kind of space you are creating

Directions

  • Take the time to think about what kind of space you want to create and what kind of space you’re working with
  • Example: lets say you want a reading space but you live in a studio. Find big pillows and a special lamp that you can break down easily
  • Find room inspiration on Pinterest

My  Take

My boyfriend went home for Easter and I was left alone to do nothing but relax. Surprisingly I didn’t the opposite of that, I creating my very own space, I finally put together a vanity. I’ve never wore make-up so this vanity is a large jewelry holder with is exactly what I needed, a place where I can sit down, stare out at the bay and bejewel myself. I went DIY crazy making jewelry holders and even made a chair! I love this new space, I spent hours sitting at my new vanity and smiling ear to ear. I hope this weeks challenge inspires all of you to create a unique space where you can spread out and be yourself.
XOXO
Mary

Healthy Oil Facts

Hi Friends,

I had a wonderful week, I hope all of you did too. I spent the day shopping for the house. The Boyfriend left for the weekend and I’m in complete despair. I was looking forward to spending some time alone but as soon as I dropped him off it felt as if my world was crumbling. I know it’s only for a few days but who’s going to make me laugh and get my dark chocolate in the middle of the night. Oh well, I’ll power through. I’m sure I will have a great weekend, I have no plans, no Easter Egg hunts or Church services for me. I’m hoping to squeeze in a massage tomorrow then head home to work, relax, and take down a few gin martinis.  I’m going to let it all hang out.
This weeks Nutrition Challenge was to consume healthy oils everyday this week, but because it’s the week before Easter I’ve featured lots of Easter themed crafts and egg decorations. I created this fact sheet, sorry it’s so late but better late than never!
Oil fact sheet
I hope everybody has a Happy Easter!
XOXO,
Mary

Not your Mom’s Easter Eggs

Hi Friends,

I’m getting of to a late start this morning but sometimes that happens. All is well in my hood, I’m pretty excited to share these creative egg decorating tutorials with all of you, I really don’t have much else to say so lets jump in.

Egg Face

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What you need:
  • Pictures
  • Tissue paper
  • Printer paper
  • Scissors
  • Tape
  • Clear drying glue
  • Paint brush
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  • Pick out your picture
  • This was pretty easy for me, I wanted a fun head shot of myself making my signature silly faces
  • Cut tissue paper into 4s
  • Try cutting along the creases to make printing easier
  • Table tissue paper to center of printer paper, make it as tight as possible
  • Feed tissue paper-printer paper into printer and print picture
  • Do a few test runs to so what size you need to shrink your photo, I scaled mine down to 20% in my printer options and that worked for me.
  • Everything depends on the size of your eggs, sadly I had smaller eggs so I didn’t have much space to work with
  • Print
  • This was the hardest part for me, my black ink bled on most of my pictures but a few came out great
  • Pour your glue into a paper cup or bowl
  • Carefully remove tissue from printer paper, CAREFULLY!!!
  • Remove any extra layers of tissue if needed
  • You should have a very thin picture
  • Cut tissue picture close to picture but not too close
  • Using your paint brush, brush a thin layer of glue on egg
  • Carefully place you picture
  • Seal edges of picture with glue and paint-brush
  • Allow to set for 10-15 minutes
Step 11
Enjoy!!!

Silk Tie Dyed Eggs

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What you need:
Silk ties – make sure that they are 100% silk
White fabric – pillow case, old t-shirt etc
vinegar
twist ties or rubber bands
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The eggs will not be perfect and it looks pretty cool
  • I purchased a few silk ties from the thrift store, they were only $1.50 and some of the ugliest ties I’ve ever seen!
  • Flip ties over and cut down center to open them up
  • Remove/cut out the lining of tie
  • Place 1-1/2 cup water and 1/2 cup vinegar in deep pot and bring it to a boil
  • Place raw egg on the wide part of your tie, you don’t need the entire tie so you can cut it just make sure to leave enough to fully wrap the egg
  • Lay egg on the color side so colors will easily transfer to egg
  • Wrap egg tight and secure it with rubber band or twist ties
  • *Make sure tie fabric comes in contact with entire egg
  • Now wrap them in white fabric and secure again with rubber band or twist ties
  • Carefully place eggs in boiling water and boil for 10 minutes
  • Once done boiling allow eggs to cool,
  • Then unwrap and see what’s inside!
That’s all today folks!
XOXO
MARY

Challenge Monday

Fitness Challenge

I challenge you to complete my Obliques on Fire everyday this week

Why Why Why

  • Oblique muscles (side abdominals) allow you to bend and twist torso
  • Strong obliques support the lower back and can eliminate back pain
  • Strengthening obliques can improve posture and slim your waist

Materials

  • Just yourself

Directions

Oblique Killers

2 rounds – beginner
3 rounds – intermediate
5 rounds – advanced

Squats with leg lifts – 10 reps each leg
Standing side crunches – 10 reps each leg
Twist and reach – 10 reps each leg
Side plank raises – 10 reps each side
Slow crunch circles – 10 reps

My Take

I’m obsessed with keeping my stomach as flat as possible, that means working my entire core, not just my lower or upper abdominals. My obliques develop quick and is one of my favorite muscles to exercise. This routine isn’t as taxing as last week but it still gets the job done.

Nutrition Challenge

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Why Why Why

  • Olive oil and coconut oil are the  healthiest vegetable oils
  • Adding olive, coconut, or sesame seed oil to your beauty regiment can provide positive benefits to your skin, hair, and nails
  • Olive and Coconut oil can help prevent breast cancer, aid in weight loss, boosts metabolism, aids digestion, can prevent gallstones, reduce heart problems, reduces bad cholesterol levels and much much more

Materials

  • Purchase extra virgin olive oil, coconut oil, sesame oil, flaxseed oil

Direction

  • Consume 1 to 2 tbsp healthy oils everyday this week
  • Replace butter intake with healthy vegetable, coconut, and seed oils
  • Put it on bread, in salad dressing, fish, sauté vegetables, add to pasta
  • FDA recommends replacing saturated fats, such as butter, with olive oil

My Take

I never indulged in heart healthy oils like olive oil until I met my boyfriend over 5 years ago. Not only is it tasty but healthy oils have numerous benefits from cancer prevention to hydrating skin. I can’t wait to put together this weeks handy fact sheet on this subject.

Self Improvement

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I challenge you to

spend some time alone everyday this week

Challenge Synopsis

  • Benefits of being alone
  • Solitude allows you to unwind and reboot your brain
  • Improves concentration
  • Increase productivity
  • gives you an opportunity to discover yourself and find your own voice
  • Can enhance the quality of your relationship with others
  • Allow you to disconnect

Materials

  • Just yourself

Directions

  • Turn off all electronic devices, phone, iPad, computer, tv… (optional)
  • Spend 5 minutes ALONE, reading, thinking, meditating, really doing anything you would like

My Take

I’ve always liked spending time by myself, it’s easier than being around people. When I’m by myself I don’t have to explain my actions to anyone, I don’t have to worry about my appearance or control my bodily functions. I can let one rip and no one is the wiser. Turning off my phone and disconnecting from the world will help me to reconnect with myself. Doing this once a day for just 5 minutes a day everyday this week will be a challenge for me, I can’t wait to see what happens.

xoxo,

Mary

 

Cheap & Easy Easter Crafts

Hi Friends,

I want to piggy back on yesterday’s post. I mentioned Nattie, a WWE Diva posted a picture of us on her Instagram and twitter account. I was pretty excited about yesterday’s event and didn’t think anything could bring me off of cloud 9. Then I started reading some of the comments on the picture, there were over 200 comments and 8,000 likes, when I last checked.
The comments on the pictures were super toxic. People said that I look like a WWE wrestler, Booker T Washington, ugly, and a man. I’ve read many articles about bullying on social media and witnessed my fair share of Social media fights. I always swore I would never engage in anything as low and classless as that but I can understand how some people get pulled into it. I was so excited to get some exposure but I wasn’t ready for such mean-spirited comments. My feelings were hurt for 2.5 seconds, then I remembered I don’t really care what others think about me, yet it was hurtful to read such awful comments. I can’t believe people would be so cruel and mean-spirited but it is what it is. I can’t please everyone and I don’t want to. I wanted to get all of that off of my chest and move on to the next subject.
Enough with the deep stuff, now to the fun stuff.
Easter is right around the corner so its time to jump into a few DIY Easter crafts.
I’m posting some quick and creative ways to decorate eggs next week. I went back and forth on posting these tutorials this week but decided not to. All tutorials are quick and easy so you can squeeze them in as a weekday craft with the kiddies or some friends.
This is my first video demo. What do you think??? I love it, it was easy to make and captures my personality.

Yarn Carrots

Difficulty level: 2 out of 10, kid friendly
Cost: $5
Time: 30 minutes to make 3 carrots

Materials

Colorful yarn – purchased 3 spools at Michael’s – $0.99 each
Fake Grass or flowers – purchased at Michael’s for $1.99
Brown paper bag
Clear Tape
Scissors

Directions

Start with fake grass or flower, bend end making it your desired length
Rip paper bag into big and small pieces
Wrap smaller pieces around top of grass/flower, then wrap larger pieces around until you have a somewhat cone shape
Wrap tape around paper to secure newspaper
Use hands to get desired shape
don’t worry it will be a little weird-looking but that’s ok
Starting towards the tip of your carrot, wrap yarn around and around and around until you cover all paper
It will take a while but be patient
Once happy with your shape cut yarn and tuck to secure
Enjoy as table decorations or use to decorate a wreath

Bunny Garland

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Difficulty level: 2 out of 10, kid friendly
Cost: $8
Time: 30 minutes to make 3 carrots

Materials

Spring themed paper – I used scrapbooking paper on sale at Michael’s 120 sheets for $5.99
Scissors
Hole punch – Purchased at dollar store – $0.99
Bunny cut out – download here
Cotton balls – Purchased at Michael’s $1.49
Twine – Purchased at dollar store – $0.99
Fine tipped pen or pencil
Glue –  Purchased at dollar store – $0.99
I used a heavier stock paper to make it easier to trace
 
Cut out bunny carefully
Use this cutout as a guide and make 12-15 bunnies
I cut 2 bunnies at a time to make it go faster
 
Glue bunny tails to the tail part of your bunny
Allow at least 10 minutes to fully dry
Punch hole in your bunny
Using your twine string up your bunnies
Hang them anywhere
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I needed to craft to get rid of all that negative energy
Have a wonderful weekend!
Peace & Love
Mary

WWE Divas & the Heritage Home

Hi Friends,

I have a pounding headache from not eating enough and sitting in 3 hours of bumper to bumper traffic but that’s not going to stop this post.

Today I attended a tea at the Heritage Home in San Jose where they provide a long-term compassionate ministry to homeless, poor and abandoned women who are pregnant and have no where else to turn but the streets. We met with 6 young women that are pregnant or recently gave birth. The experience was life changing. It was inspiring to know these places actually exist. Everybody has a story some of the stories shared broke my heart, from drug abuse to spousal abuse to losing their children, to being homeless, these women were brave enough to share their struggles with us.
Before I go any further I have to mention who was also at this event. A few of the WWE Divas were there!! 3  beautiful strong and intimidating young ladies also attended this tea. It was pretty awesome to meet these wrestling pros let their guard down, share their own personal stories and even shed a few tears. Since my ultimate goal is to become a motivational speaker, listening to these women talk I knew I had to share my own journey and impart some of my life learned words of wisdom. When it was my turn I told them who I am, where I’ve been and where I’m headed. When i was done with my speech/introduction the room erupted with applause. I was so surprised I asked everyone to stop clapping. The all said they felt inspired and ready to take on the world which is exactly what I wanted. Some asked when my book was coming out and all I could do was blush. It warmed my heart to know I touched these women and that I’m on the right track with my mission in life.
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Me and the Divas!
Next month I start my Coaching certification, it’s going to take me a year to earn this cert and I’m really excited about learning these techniques and putting them to good use.
After the formal stuff I chatted up the ladies and the divas, Nattie really stood out to me. She is beautiful, strong, sincere, real and has a rocking body. She even posted a selfie of the two of us at the event on Instagram and twitter.
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I am so happy to be apart of such an amazing event. Can’t wait to do more.
Peace & Love,
Mary

Mary’s Chicken Noodle Soup

Hi Friends

I’m keeping this post short and sweet which is fun for all parties involved. My schedule was all turned around because The boyfriend is sick. For the pass few days he’s been coughing and tired, that has manifested itself into a full-blown cold. No bikram yoga for me, no Easter egg demos, I spent the day cooking soup and tending to my man. My chicken noodle soup turned out so good I had to feature it today. Sadly I didn’t take many pictures because I wasn’t planing on sharing this recipe but it was too good to keep to myself. I made the recipe up so it’s an Evolve With Mary Original, I hope you enjoy it as much as we did.

Mary’s Chicken Noodle Soup

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1 cup whole wheat pasta

1 medium zucchini, cut in small cubes

2 medium carrots – roughly chopped

1/2 cup small potatoes or cubed potatoes

3 stalks celery – roughly chopped

1 pd organic chicken thighs – boneless, skinless

1 small leek – roughly chopped

1-1/2 tbsp chicken or beef bouillon powder

sea salt & pepper to taste

1 bay leaf

2 tbsp extra virgin olive oil

2 tsp white pepper

1 tbsp garlic powder

1 tbsp onion powder

2 pinches of truffle salt (optional)

Heat large dutch oven on medium-medium high, add 1 tbsp olive oil

Rinse and cut excess fat off chicken, pat dry, season well with salt and pepper

Place chicken in heated dutch oven

Cook chicken 6-8 minutes on each side, chicken should be crispy and well done

Remove chicken from pan

Add leeks and cook for 3-5 minutes until translucent

Make sure to scrape sides of dutch oven for all the stuck on chicken bits, that’s flavor baby!

Add carrots, celery, zucchini to leeks and cook for 5 more minutes

Add 3 cups water to vegetables, chicken or beef bouillon powder, garlic powder, onion powder, white pepper, bay leaf, salt and pepper to taste

Bring mixture to a boil

Shred chicken and add to soup

Add potatoes and cook with lid on for 15 minutes

Remove lid and add pasta to soup, cook for another 15 minutes or until pasta is al dente

Devour right away!

Peace & Love,

Mary

Summer Body Update & Apple Facts

Hi Friends,

I had a nice and relaxing weekend, now I’m ready to dig-in and have a productive week. I actually made it to my bikram yoga class this morning, and plan on going tomorrow as well. My body’s pretty tight and wasn’t very receptive to todays session hopefully tomorrow will be better. Everyday isn’t going to be my best day but that doesn’t mean I will ever stop trying.
This weekend we purchased a Nespresso and I already love it. I’m
not a huge coffee drinker but there’s nothing better than this high-tech looking machine and the cute little capsules on my counter. It’s a red kitchen aid that matches my red kitchen aid mixer, the only thing missing is my Vitamix Blender, my boyfriends sister-in-law gifted me one for Christmas but it’s stuck in Ohio. I’m hoping to get it after easter, fingers crossed.

Summer Body Update

I’ve been eating very clean these past few weeks and I can already see the difference. Stuffing my face with soft-boiled eggs, raw fruits and vegetables, lots of green tea, oatmeal, fish for protein and a little popcorn and dark chocolate at night to curb my cravings. I added kettle bells to my workout which always rips me out for the summer. I’m looking forward to my summer body, I actually can’t wait.
My workout schedule for the next few months is:
Bikram yoga 3-5 days a week
Gym cardio 2-3 days a week
Daily 100s 5-6 days a week
Kettle bells 3-4 days a week
Rest 1-2 days a week
So far, so good but that can change with the wind. I’ve been putting a lot of time in at the gym which got boring fast, so I’m switching it up. I tend to workout better at home with a few gym sessions sprinkled in. I noticed when I’m my thinnest I’m usually always hungry which is why I tend to yo-yo a bit throughout the year. The goal is to stay slim and trim instead of throwing caution to the wind but sometimes a girl gets hungry. Oh well, it is what it is, at least I know what I’m doing wrong.
I made this niffty cheat sheet on the benefits of eating an apple a day, which was this weeks nutrition challenge. I love making these fact sheets, I get to use my creativity while teaching myself about the benefits of certain foods. What’s better than that?
benefits-of-apples
I’ve been doing a lot of Easter crafts which I will share with all of you later on this week and next week. I love crafting and most of my crafts are super cheap and easy enough for everyone to do them.
Peace & Love,
Mary