Fitness, food, nutrition

Themed Dinners

I don’t know about you but I look forward to TACO Tuesday and anytime we have a special night planned for dinner. Schools use this theming game to get kids to remember what they will be having during the week – So why don’t we do this at home?

We can theme our week for more productivity. Yes, more productivity.
When we take some of the thinking and planning off our plate and give ourselves fewer choices it allows us to think more efficiently. 7

Popular Themes:
*Click for Pinterest Inspiration

Meatless Monday – Salads, Veggie overload

Taco Tuesday – Tacos or Nachos

Asian Food Wednesday – Pre-made or Stir fry

Breakfast for Dinner Thursday – Eggs, Omelets, Casserole

Italian Friday – Pizza, Pastaitalian.png

Sandwich Saturday – Burgers, Patties, Lettuce wrapped, Deli Style

Slow Cook Sunday – Crock Pot or Labored Love

These still offer a lot of choices and thankfully with the support of Pinterest, you can now plan a whole weeks dinner in less than 10 minutes. That means you can go to the store and get all the ingredients you need for the week and that grocery store trip is no longer an excuse to not eat at home for the night.

No more fast food means that you take control of your spending and your (and your family’s) food.

This can also be something beyond that, maybe this is a new step in the direction of shared meals. Make it a friendly week by having each friend commit to a night that they enjoy cooking a certain type of food. Billy host dinner on Monday, Sally on Tuesday….ect.

Now, if you are a Pinterest junkie, I warn you to NOT go and pin 50 recipes right now because you will most likely get so caught up in that that you will not actually choose ones to use and therefor not utilize this super SIMPLE system.

You can create your 7 Boards with the themed title you choose. Then find 2 recipes per day, you can rotate these two food choices for about a month! Keep working those until you feel like you can cook them well – then repeat. crepes

Keep in mind that your meal plan for the summer will be different than your meal plan in the winter. See The Three Season Diet or Ayurveda Seasonal Eating.
In general I coach that Lunch should be your heavy or raw meal and that dinner should be easy to process like soups.

I have saved some healthy options to inspire you. Click on the links and start planning a week of cooking that you will look forward to!

Your Coach,

Izzy Nalley




Fitness, food, Sustainability, weight loss, Yoga

Chickpea Veggie Burger

Vegan Chickpea Veggie Burgers

  • Total:25 mins
  • Prep:15 mins
  • Cook:10 mins
  • Yield:6 servings

Garbanzo beans (chickpeas) and some vegetables are mashed together with flour as a binder, instead of eggs, making this easy homemade chickpea veggie burger both vegetarian and vegan and full of protein.

If you want to try using a gluten-free flour, I’d suggest using besan, or chickpea flour, which is fairly “sticky” and should help these burgers to bind well without adding any gluten.


  • 2 cups cooked chickpeas (garbanzo beans)
  • 1 stalk celery (diced small)
  • 1 carrot (grated)
  • 1/2 onion (minced)
  • 1/2 teaspoon garlic powder (or other seasoning)
  • 1/4 cup flour
  • Dash salt (or to taste)
  • Dash pepper (or to taste)
  • Vegetable oil (for frying)

Steps to Make It

  1. Gather the ingredients.

    Vegan chickpea veggie burger ingredients


  2. If you’re using fresh chickpeas, you can cook them a little past tender so they’ll be easier to mash, but do be sure to drain them well. If you’re using canned chickpeas or garbanzo beans, drain well and give them a quick rinse.

    Drain chickpeas to mash


  3. First, mash the cooked chickpeas in a large bowl using a potato masher or a large fork until nearly all mashed. You can leave a few little lumps. You could also use a blender or a food processor to prepare this recipe, but hand mashed is best since the mixture will be fairly thick.

    Mash chickpeas


  4. Next, mash in the celery, carrot, onion, garlic powder or other seasoning and the flour, and season well with sea salt or kosher salt and a bit of black pepper.

    Mash in the celery, carrot, onion, garlic powder or other seasoning


  5. Once your ingredients are thoroughly mashed, heat a bit of oil in a skillet, or, you can use a lightly-greased grill pan for this.

  6. Form your mixture into patties and lightly pan-fry for 3 to 4 minutes on each side until golden brown.

    Fry chickpea patties until cooked through


  7. Serve and enjoy!



Original Post:

Stress Management, Transformation, weight loss

The Blame Game

The Blame Game, aka excuses, is the biggest reason people gain weight and keep it on.

They will think of million reasons that they have gained weight or a million things to blame it on rather then themselves and the habits that got them there.

They want the weight to come off “but” <— that being the key word that let’s you know if you are playing the game, there is always something that is in the way.

That thing in the way is the challenge or the obstacle and most people see the peak of the problem and think it is just too hard and takes too much energy and they “don’t have the time or energy for that.”

It’s just my body type, it’s my thyroid, it’s genetic, it’s my age….I’ve heard a lot and I’ve seen a lot…a lot of people not letting their excuses define them. They stop blaming their problems on something or someone and find a way.

Otherwise, this means that changing doesn’t feel worth the effort.

Sure, they might be willing to throw some money at it, but they don’t want to put in the work.

Well, guess what..?! Choosing the easy path is what got you where you are! And if you want something to change, you have to choose the other path. You have to dig yourself out of the whole, the debt that you got yourself in.

Think of weight loss like getting yourself out of debt. Say you have 8 credit cards (8 bad habits), we could work on all of them a little at a time or we can dive in and pay off one at a time. But consistency is key. You cannot pay $60 have interest of $30 and then add another $40 in purchases and expect to see results.

Gosh, you might even need to “get a part-time job” to pay it off faster (cut out that weekend ice cream).

And I don’t want to forget to mention that in the process of getting yourself out of calorie debt you might actually save money and learn some key habits to get yourself out of financial debt too.

Mind-Body work can be amazing for your life.

Are you ready for some life changing this year?

Your Success Coach & Yoga Teacher,

Izzy Nalley

Fitness, nutrition, Stress Management, Uncategorized, weight loss

Got Cravings?

This is something I bring up a lot when talking about understanding your nutrition and deficiencies, as well as common hang ups that derail people’s new diet plan or healthy eating lifestyle change: CRAVINGS.

You get stressed and suddenly: CHOCOLATE! or COFFEE! both could be your body craving magnesium or could be (a may be a mix of all this) food relationship problem i.e. avoidance or comfort foods.

But lets talk about cravings from a nutrition stand point.


If you are ruled all day by cravings then most likely this is your nutritionally deprived body and mind screaming at you trying to get your attention.

What is actually happening.

Your body is screaming that its hungry (nutritionally deprived) but your mind hears “starving” and freaks out like an irrational over protected mother and starts trying to accumulate enough calories to keep you alive for as long as possible.

Therefore you might be extremely lacking in calcium and magnesium are in need of leafy greens like broccoli, spinach & kale but your mind (I often refer to the ego mind as a toddler) say chocolate and coffee and carbs until your pleasure senses of the brain level or until you are full.

But guess what? The body didn’t really get what it needed… and so the cycle continues.

So what do you do?

Plant based, mega veggie shakes. Not just a protein shake but the stuff with servings of veggies. real food not synthetic.
Blend that stuff up with almond milk and yogurt &/or fruits and sneak it into your system.

Have a go-to smoothie/shake for each craving to slowly replace the calorie dense with nutrient dense.

I went from eating chocolate, oreos & coffee every day, eating sporadic meals to consistent healthy eating within 6 months using this method along with flooding my body with fruits and veggies.  >My Food Relationship Talk<

My favorite products:

Juice Plus Trio Blend & Shakes.

My chocolate fix:

Dark Chocolate Almond Milk
1/2 Avocado
2 tbsp of Peanut Butter
Ice Optional
1 scoop of dutch chocolate JP

Now, when I get a craving I realize that it is a warning sign, I access what I’ve been eating and it is normally that I have fell off the healthy food train or slacked a little.

Below is one helpful cheatsheet. Although is doesn’t cover everything, I find this one is a good place to start and experiment with.         >click here for more on pinterest. <


8 Foods to Grow Gorgeous Nails and Shiny Hair

Focusing on your overall health means paying attention to details big and small:

• your weight

• your blood pressure

• how you feel

• how you look

As for how you look, though you may opt out of fussing with frills, that doesn’t mean that things like your fingernails and hair aren’t important. In fact, they can be a key sign of good (or bad) health.

Your hair and your nails are made up of keratin. Keratin is a special protein made by cells in your skin.

When it’s made, it pushes through the skin, then dies and turns hard, turning into hair or nails.  This process is called “keratinization.”

When the process of keratinization is going well, it reflects good health. Nails and hair will be strong and smooth.

By contrast, a person who is sick will have nails that are dry and brittle. Their hair will break easily and be dull. There are other signs and symptoms your hair and nails will give youtoo!

The body functions that determine whether keratinization is well supported are a healthy kidney and thyroid, as well as hormones that are in balance.

To ensure that these organs and functions are well supported, there are several nutrients that you should be sure you’re getting.

These include:

• Protein: gets broken down into amino acids that build keratin

• Vitamin A: Helps your body absorb protein

• Vitamin C: Works with zinc to build collagen

• Vitamin B2: Helps develop new tissue

• Vitamin B7 (biotin): Develops stronger nails

Other nutrients that are key to growing vibrant, healthy nails and hair include vitamins D and E, iron, calcium and iodine.

To support nail and hair health, there are certain foods that will make a big difference. Eating more of these will add strength and shine:

8 Foods to Grow Gorgeous Nails and Shiny Hair

1. Protein – Adding a plant-based protein powder to your smoothie will stop hair loss.

2. Blueberries – Blueberries are high in antioxidants that protect growing cells against free radical damage.

3. Almonds – Almonds are loaded with magnesium. This mineral counters stress that can cause damage to hair and nail cells. Other good sources of magnesium include cacao nibs and leafy greens. And almonds are also high in protein.

4. Beer – Not that I’m advocating alcohol but here’s one good reason to tilt a glass every now and then. Beer contains silicon, a mineral that boosts scalp circulation and hair growth.  It also fights brittleness in nails.

5. Oysters – Oysters are the food highest in zinc. Zinc is needed to make the keratin that turns into hair and nails. Not a fan of shellfish? You can also get zinc from poultry, cereals, and baked beans.

6. Yogurt – There’s a link between losing hair and low levels of Vitamin D. Also, the calcium in dairy helps build healthy hair and nails. Just be sure you read the labels before you buy yogurt.

7. Eggs – Not only are eggs high in protein and vitamin D, they also contain biotin, which plays a key role in building keratin.

8. Salmon – Salmon contains biotin and protein, as well as omega-3 fatty acids that promote healthy skin. Since nails and hair are formed from the top layer of skin, healthy skin means healthy nails.

success mindset, Yoga

Stop Waiting To Find Yourself.

Looking at the past and regretting will not do anything except create pain now. The only time we should look at the past is in order to examine, observe so that we can learn from it and apply those skills to the future. In order to change anything you must know where you currently are. That’s why mindfulness is so important on your path transformation. We can plan for the future, But only if we know where were truly starting.

We can create our stairs and plan our steps for our staircase to growth.

Living in past failures and, on the opposite end, living in future possibilities it’s no different than sitting and playing video games all day long.

Neither one lands you and your present moment. Neither one allows you to fully participate in life at this moment. We should take moments to exam in the past and take time to plan for the future but in those places are not where we should stay permanently all day.

Our time should be spent wisely. As if you had $100 to last you a whole month. You would be very mindful. But instead we spend our days in exchange for money instead of in exchange for growth, memories, really taking it all in.

Some people live chaotic lives only to find mindfulness when they’re giving a timeframe of how much life they have left. Then they start spending their time more wisely. But the truth is tomorrow is never promised. We should plan for tomorrow of course. But we should never put off today The things that are truly important to us. Stop waiting for X to happen before you do Z.

Those things that nagging us every day, all that time we spend in her head daydreaming about that beautiful vacation or more time with our loved ones… When will that perfect time come? Stop waiting for someone to waive the magic wand. You have the wand. You have to make the plan. You have to find a way to make it happen. You’re waiting is just an excuse, procrastination and a lack of taking responsibility for your own life.

Start today checking off that bucket list find the things that you could easily do. Start saving for the things that you really want to do. Is the five dollar coffee every day worth putting back so that you can go on that trip that you wanted? Or is that shopping spree worth extra hours away from your family?

What are your self sabotaging habits that you keep giving into?

Start today with your self discovery of where you’re at right now. Stop judging yourself with who used to be living in the fantasy of you will be. Start with now.

Is your relationship to goals, food & habits one of those bucket list items?

Then lets get started on your 12 month transformation with our new online program that has big results!

nutrition, success mindset, Sustainability

Sustainable Mindset

We see a lot of new products flooding the market, these eye catching sustainability products get our interest by using ingenuity, creativity and reducing waste but why aren’t more people buying them?

Simple answer:
They are slightly more expensive and made in USA.

Bigger Answer:
In order for us to rebuild America “To Make it Great Again” we have to use our wallets with our consumer choices. If we want to keep the products being produced here we need to show that we are ready to buy products from here.

The Bigger Problem is that we are a nation of consumption; we buy, comsume and accumalate far more than we need. Instead of buying 8 t-shirts for $15/each we could buy 4 that we really love and use at $30/ea.
We arn’t spending any more money and we arn’t really getting less either because I think we can all agree that we have A Lot of clothes in the closet that we hardly touch.

Habits and Instant gratification is what fuels the American Business Market.

Read more about the minimal life and how it helps us think clearer here:
Clear the Clutter, Clear your Mind.

We have been trained through years of marketing that more is better. The survival mode in us and insurities tells us to stock up like we are prepparing for a hard winter. But in all reality we live in a world that we don’t need to hoard or stock up on anything.

….Often we are a 10 minute drive from a grocery store or clothing store.

Who are you supporting when you buy?
By becoming more mindful time and time again with each thing we do we can prevent living our life on autopilot.
Its good to occassionally question why you do what you do.
Is a choice you like or is it something that society tells you that you should choose.


Read more: Are Your Thoughts Your Thoughts or Everyone Elses?

So, How do you make more sustainable choices on the path to live greener, more simple, and more sustainable?

  1. OBSERVATION: Notice what you consume. What bottles, plastics and such fill your garbage can daily? – Make a list and see how can you get those items without all the waste.
    Often Farmer’s markets or sustainable markets have options.
    Pinterest has some super cute ways to make veggie bags out of old t-shirts.
    Just know that being sustainable isn’t about buying a bunch of fancy new items to not make waste, its about living more simple and not producing as much waste.
    (Example: You don’t need 5 cute water bottles…just 1-2 that might be made of sustainable products and/or made in the US)
  2. COMMUNITY: Hang out with other people who are sustainable or support local businesses. This is how you get your reviews…Amazon doesn’t know everything on this topic. Farmer’s markets, Yoga Classes, Local Craft Fairs, Community Pot-lucks…
  3. Notice feelings of wanting to consume, desires to go shopping or over eat.
    Often behind those desires are feelings and those feelings are seeking a distraction or a filler and quick fix for external products. It might make us feel good for the day or week but “things” don’t fix our emotions or problems.
    Take a moment and create a game plan of other activities you can do instead that would make you feel better: call or text a friend, go for a walk, make a craft or art, have tea with a friend, cook a meal, do something on that never ending to-do list…

Read more: The Feelings behind the Desire to Consume.


HIRE A COACH: If you have a lot of goals you are working toward and you need the accountability of a coach and someone to call or text when an obstacle arises, you may need a success coach.
Contact us by clicking on the contact form and let us know if you would like more information.