Resolutions & Goals


According to the University of Scranton Journal of Clinical Psychology, the top 5 resolutions for 2014 are:

  1. Lose Weight
  2. Get Organized
  3. Spend Less, Save More
  4. Enjoy Life to the Fullest
  5. Staying Fit and Healthy

45% of Americans make New Year Resolutions and a mere 8% of those are successful in completing those resolutions!

Want to know how to be part of that 8%? Here are a couple of practical solutions to help you meet your goals/resolutions in 2014.

Be Specific
Try not to set blanket goals like, “I want to lose weight this year.” Instead, be specific and say “I want to lose 5 pounds by March 1.”

Be Realistic
Don’t set yourself up for failure! Set realistic goals for yourself. If you are starting a job in the mail room, don’t set a goal to be CEO of the company by 2015. (A mild exaggeration, but you get the point.)

Be Original
Make your goals specific to you! A friend or family member may have similar goals but signing up to lose 30 pounds with a friend when you clearly don’t have 30 pounds to lose will only hurt you in the end.

Write Goals Down
Physically writing your goals down and posting them where you can see them everyday will help you stay focused. Try keeping a journal about your progress as well! You will have something to look back on after you have met your goals.

Share Your Goals
Sharing your goals with a spouse, friend or family member will allow them to help you stay on track. It is easier to meet your goals when you have a great support system.

Resolutions come and go. Try incorporating lifestyle changes that will help you live a healthy and happy life and also benefit your loved ones. Focus on positive, permanent solutions that will improve your quality of life.

Thank you for reading and I look forward to helping all of you find joy in a healthy lifestyle in 2014!

Happy New Year!
Ivey Nutrition & Wellness, LLC


Monday Mix Up – Toasted Coconut Chocolate Chip Cookies

These cookies are so good, I did not want to wait until Friday to post the recipe in case you want to make them for Christmas! The original recipe is from Cooking Light, but I made a few adjustments based on the ingredients I had in the kitchen. Here is the link to the original recipe as a reference. After I finished this recipe, I realized if you replace the egg with egg substitute, you can make these vegan 🙂 I know that will make some readers very happy!


Toasted Coconut Chocolate Chip Cookies

Recipe makes 25 cookies
Nutrition info per cookie
96 calories/8g sugar/5g fat/8g protein/13g carbs/7mg cholesterol


  • 1 cup unsweetened low fat shredded coconut (I used Let’s Do Organic)
  • 1 cup all-purpose flour
  • 1 tsp baking powder
  • 1/4 tsp baking soda
  • 1/4 tsp kosher salt
  • 3/4 cup packed brown sugar
  • 4 tbsp Earth Balance Buttery Sticks
  • 1 tsp vanilla extract
  • 1/4 cup Enjoy Life mini semi-sweet chocolate chips


  • Preheat oven to 350°
  • Arrange coconut in a single layer in a small baking pan. Bake at 350° for 7 minutes or until lightly toasted, stirring one. Set aside to cool.
  • Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, baking powder, baking soda, and salt in a medium bowl; stir with a whisk until blended. Place sugar and butter in a large bowl; beat with a mixer at medium speed until well blended. Beat in vanilla and egg. Add flour mixture, beating at low speed just until combined. Stir in toasted coconut and chocolate.
  • Drop by level tablespoons 2 inches apart onto baking sheets coated with cooking spray. Bake at 350° for 10 minutes or until bottoms of the cookies begin to brown. Remove from pan, and cool completely on wire racks.

FIT Hits the PAN Friday – Mexican No-bake Chocolate Cookies

One of my favorite things about the holidays is cooking and baking. Since we are so careful not to overindulge during the year, we get to splurge a bit! I received an email from Chocolate Covered Katie and the following recipe was perfect! I had all the ingredients on hand and anything I don’t have to bake is a good choice for me. The rich chocolate flavor combined with the spicy kick from the cayenne pepper leaves you wanting more! Enjoy!


Mexican Chocolate No-Bake Cookies

  • 2 tbsp cocoa or cacao powder (10g)
  • 2/3 cup quick oats (60g)
  • 1/2 cup oat flour (60g) (or just pulse rolled oats in a food processor until they become powder. Measure after processing.)
  • 1/4 tsp salt
  • 1/4 tsp baking soda (trust me)
  • 1/4 tsp cinnamon
  • 1/4 tsp cayenne (or more for spicier cookies)
  • 1/4 cup plus 1 tbsp sugar of choice or xylitol (50g)
  • 1/4 cup vegetable or coconut oil (40g)
  • 2 tbsp water (30g)
  • 1/2 tsp pure vanilla extract
  • 1/4 cup mini chocolate chips, optional

In a large bowl, combine all dry ingredients. In a small cup, combine all wet ingredients. Pour wet into dry, and stir together. Scoop out with a cookie scoop, or refrigerate a few minutes until firm enough to scoop out (if using coconut oil, don’t refrigerate too long or the dough will become hard). Place cookie dough balls on wax paper and chill until firm. If you want to bake these cookies, do so at 325 F for 10 minutes. Then let cool 5 minutes before eating. Makes about 16-18 cookies.

Cookie Nutrition Facts:

  • Calories: 70
  • Fat: 4g
  • Carbs: 8g
  • Protein: 1g
  • Fiber: 1g

This is Your Life!

In the 1950’s there was a popular TV show called “This is Your Life” hosted by Ralph Edwards. Guests were invited on the show under false pretenses and were surprised by a narrative of their life story with a special guest from their past.


Do you ever stop, take a look around and say “this is my life?” (note the intentional question mark); or perhaps your statement involves an exclamation mark? Over the last year, I have used both a question mark and an exclamation mark when reviewing my life. Introspection is important to determine the path we are on and the path on which we intend to be. The Holiday season tends to be the most popular time for introspection. What changes will you make in the new year? New career? A baby? Weight loss? It feels as if the world is our oyster as the new year approaches. Take some time in the upcoming weeks to journal about 2013 and decide what areas of your life can use improvement and/or the areas where you excelled! You may be surprised at the results.

After all, THIS is YOUR life!