naly well (2026)

31/03/2022

supercharged morning coffee ⚡️
☕️ of your choosing (I love cold brew)
🌱 milk or your choosing
🍄 1 serving ashwagandha
🪵 sprinkle of Ceylon cinnamon
🥥 1 tablespoon MCT oil
💥1 scoop collagen
Add all ingredients to a blender and you’ll get this frothy goodness! Pour over ice or enjoy as is.

swipe for benefits of ingredients 🥰

*if you’re using hot coffee, it’s best to use an immersion blender as the heat can cause a regular blender to explode (been there…very painful 😑)

01/03/2022

recently made kale sauce with pasta and it was super simple and 👌🏼👌🏼 highly recommend!

2 garlic cloves smashed
extra-virgin olive oil
1 pound kale
1/2 pound pasta
3/4 cup freshly grated parm
salt and pepper

bring pot of water and salt to a boil. meanwhile, sauté garlic in 1/4 cup olive oil until light golden in color, ~5-7 min. put in a bowl to cool. add kale to boiling water and cook until tender, ~ 5 min. pull the leaves out with tongs and put in a blender. add pasta to the boiling kale water and cook according to instructions. scoop out some of the pasta water. blend kale, garlic and oil, and a little bit of the pasta water to create a thick purée. add salt and pepper to taste. mix kale sauce, pasta, half of parm, and a splash of pasta water in a pot. serve immediately with the remaining cheese.

some thoughts: save the kale pasta water and use to thicken a soup or steam kale instead of boiling to preserve some of the nutrients.

24/02/2022

we’re having one of those weeks where it feels like everything goes wrong. it’s like a domino effect - too much work leading to stress, overwhelm & anxiety, leading to distractedness —> careless mistakes —> more stress & anxiety 😵‍💫 stress is inevitable, so healthy coping mechanisms are necessary to deal with it. here are our best tips for dealing with stress (backed by science, of course):

🏃🏻‍♀️ exercise: regular exercise is shown to boost mood, improve stress response and decrease anxiety.
🌲 nature: spending 20-30 minutes in nature causes a significant drop in cortisol levels (stress hormone) and is good for both physical & psychological stress. best to be without distractions for max benefit.
🧘🏻‍♀️ deep breathing: diaphragmatic breathing helps lower cortisol levels and improve sustained attention.
🥗a well-balanced diet: plenty of people stress eat and it’s usually unhealthy foods, which only adds to stress. mindful eating is the best way to combat this. foods rich in omega-3 fats and veggies may also improve cortisol levels.
🛌 sleep: impaired sleep contributes to higher cortisol levels, increases cravings for unhealthy foods and inhibits brain function. commit to a regular sleep schedule.

let us know if you want help implementing any of these strategies into your lives 🤍

31/01/2022

one of our favorite winter salad recipes that is packed with health-promoting nutrients is this simple kale, radicchio, endive salad. it’s great served as a side dish or if craving something light. let us know know what you think! the below is for 2 servings 🥗🥗

2 cups Lacinato kale (also known as dinosaur or Tuscan kale) *remove the stems, thinly slice the leaves. option to squeeze a little lemon and gently massage to soften
1.5 cups of sliced radicchio
2 small Belgian endives, thinly sliced
~1/4 cup dried figs, chopped (more if desired)
1/2 cup walnuts dry roasted on stove top for a few minutes, chopped and cooled
goat cheese *I used a honeyed goat cheese, which was delicious. would also be great with thinly sliced parmesan or gorgonzola

Dressing:
2 tablespoons of extra virgin olive oil
juice of 1 lemon
a splash of water
salt and pepper to taste

combine, serve and savor!

18/01/2022

whether you’re feeling like you overindulged this holiday weekend or still feeling it from the holidays, the best way to reset is to bring it back to basics. get back into your normal routine and try to make veggie-heavy, simple meals. this vegan breakfast taco + almond milk cold brew was simple, satisfying and delicious. followed by a quick walk, I felt fueled, focused and ready for the day. how do you like to reset?

11/01/2022

the movement is having a moment. whether you’re doing , are sober curious or somewhere in between, here’s some drink inspo.

we love mixing pure fruit juice with citrus, sparkling water, muddled fruit, fresh herbs, elderberry syrup with honey and experimenting with a Kava tincture or Bitters from .

we’re sipping on pomegranate lime spritzers and pineapple mint lemonade 🌴🍍🍋

brands like , , and are also great options to elevate your mocktail.

31/12/2021

We’re not into unrealistic resolutions/crash diets for the new year. We believe in small habits that lead to big shifts. In that spirit, we wanted to share 5 daily habits that changed our lives in 2021 that we’re continuing in 2022:

Meditation: we committed to a 40 day meditation practice with & felt such a shift in perspective & the way we react/interact with the world. We notice a big difference in mood if we don’t meditate daily. This helps our anxiety & allows us to be more present everyday.

Movement: I used to feel like a workout needed to be intense to matter, but this year we decided some movement is better than no movement! If I don’t feel like an intense workout/long run, I go on a walk. I ALWAYS feel better after. Shifting the mindset from “I have to do this” to “I’m lucky enough to be able to do this” made all the difference here.

Intuitive eating: listening to our bodies & allowing it what it needs, when it needs it. The quality & amount of food is what matters, but restricting whole food groups is not helpful.

Gratitude journal: there’s endless evidence to support the power of gratitude. I have a running note in my phone where I post what I’m grateful for each morning & something I love about myself. This helped foster deeper appreciation for my life & boost my self-confidence. Plus, we always have our phones, so no excuse not to do it.

Mindfulness: this is likely a result of the other habits but we notice so much more mindfulness in our daily lives. We’re less reactive & judgmental & more thoughtful with our responses. We’re more trusting of the universe & careful with our time, energy & words.

We wanted to share what’s helped us through our toughest year yet so that it may help you. This is the foundation of our coaching at naly well too - small, gentle changes that lead to bigger shifts for long term habits & health. One of the biggest ways to do this is a mindset shift. We’d love to coach you through any nutrition/health changes you’re considering in 2022 (it’ll help you more in the long-term than a cleanse - promise). If you’re curious, book a free consult at the link in our bio or reach out. We’d love to help 🥰

29/12/2021

In an ideal world, we’d buy organic everything all the time, but sometimes organic isn’t available or it’s too expensive. Each year the comes out with their Dirty Dozen and Clean Fifteen lists that tell you which fruits/veggies you should always buy organic and which are okay to buy conventionally grown, respectively. The ones on the dirty dozen are more likely to contain pesticides than the clean fifteen. Here’s a handy list you can reference next time you’re shopping for produce.

28/12/2021

this gingerbread recipe is delicious, vegan, gluten, dairy & refined sugar free AND incredibly easy to make! give it a shot because you deserve one more holiday treat 😉

1/4 cup unsweetened applesauce or mashed bananas
3 flax eggs (3 tbsp flax + 7.5 tbsp water)
1/2 cup molasses
1/4 cup maple syrup
1 tsp vanilla
2 cups almond flour
1/4 cup arrowroot powder or cornstarch
1 tsp baking soda
1/4 tsp baking powder
2 tsp powdered ginger
2.5 tsp cinnamon
1 tsp nutmeg
1/4 tsp cloves

preheat oven to 350 - grease an 8x4 loaf pan
whisk all wet ingredients in a bowl
whisk all dry ingredients in a larger bowl
mix wet ingredients into dry ingredients until combined
pour & spread evenly into loaf pan
bake 35 - 40 min. until a fork comes out clean
let cool for an hour then slice and enjoy!

*optional: sprinkle top with powdered monk fruit. you can also add candied ginger or fresh ginger to the mix for added flavor/texture 😋

07/12/2021

sometimes the best meals are simply a mix of whatever you have on hand.

pictured here: sautéed onion, celery, and garlic with squash, kale, green peas, garbanzo beans, Japanese sweet potatoes, vegetable broth and a whole bunch of spices ✨

02/12/2021

cold/flu season is here, so we put together our tried & true tips to boost the immune system to avoid sickness or quickly recover from it.

🔥 sweat! sweating helps eliminate toxins & boost our immune system. even better if you have access to a sauna. saunas raise our core body temp which makes the body think it has a fever, stimulating the production of white blood cells that help fight infection. weekly saunas reduce incidence of colds and flu by 65%. highly recommend the infrared blanket

🍊vitamin C! this important antioxidant helps regenerate other antioxidants in the body. 3/4 cup of OJ provides 100% of our daily vit C - anything beyond that will be excreted. bonus if it’s mixed with an anti-inflammatory like turmeric, which increases antibody responses & modulates the immune system. add 1.5 tsp of turmeric to OJ; also makes a great option

🥬 allll the green juices, smoothies & healthy soups. when sick, we try to only consume things that will benefit the body health-wise.

☀️ if possible, spend 30 minutes outside in the sun (without sunscreen) for proper vitamin d absorption, as this boosts the immune system.

🍵 peppermint tea: can improve sleep + help relieve congestion - also just super cozy

💤 SLEEP! our bodies need rest. lack of sleep impacts our immune system, making us more likely to catch a virus & recover more slowly.

23/11/2021

we’re all about balance at , which is why we wanted to share tips to help you stay healthy AND enjoy yourself this .

Don’t skip meals. It can be tempting to “save up” all your calories for the big event, but don’t. It can slow your metabolism, mess with your blood sugar (causing irritability and intense hunger that leads to overeating or poor food choices). You’re better off having a couple small, nutrient-dense meals throughout the day.

Start the day with mindfulness & movement. Even a 5 minute guided meditation or a quick walk can set the tone, help you stay present & make healthier choices throughout the day.

Hydrate! Proper water intake helps with digestion, energy, focus, metabolism, circulation & regulates appetite.

Eat mindfully. Chew slowly, savor the food & pay attention to your hunger & satiety signals. So much time goes into this one meal - enjoy it!

Don’t stress! Stress impacts the gut just as negatively as junk food & is considered worse for the body than smoking. Stress is linked to an increased risk of anxiety, depression & obesity which may be due to our gut’s response to it. Relax - a day or two of indulgence isn’t going to derail all the healthy progress you’ve made lately.

naly well

31/03/2022

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24/02/2022

31/01/2022

18/01/2022

11/01/2022

31/12/2021

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