Setting Health Goals For The New Year


A New Year will be here before you know it and it’s important to start it off right. To do that you need a plan of action and to make a plan you need to know what your end goals are. So lets work on setting some goals.

As you prepare your goals for the New Year especially the ones that are health related there a few ways you can look at it, you could have a goal focused on loosing weight, on improving your fitness, or even eating better. It could even be a combination of the three.

With whatever goal or goals you choose you should make sure they have these 3 success factors in common.

  1. They’re specific- they are clearly defined. For example, “I will lose 10 pounds or I will eat no wheat”.
  2. They have a time frame- you can provide a date by which you plan to achieve your goal or a specific time frame.
  3. A list of actionable steps to achieve your goal- you can create a list of steps you need to complete to reach your end goal, each step should have an action associated with it.

When setting your health goal or goals for the New Year make sure they adhere to the 3 success factors. As a final note about selecting your goals, make sure that you don’t exceed 2 or 3 goals total. The more goals you have the less likely you are to complete them because of a lack of focus. The best practice is to pick one goal and go for it.

Happy New Year!

Melissa Van Dover

@melissavandover |

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Caprese Baked Egg


“What nicer thing can you do for somebody than make them breakfast?” ~ Anthony Bourdain

This breakfast favorite and featured item at our most recent Cooking Demos is Italian-inspired, vitamin-packed and incredibly easy to make:


1/4 teaspoons coconut oil
1 thick slice fresh organic tomato
1/4 teaspoon oregano spice
3-4 fresh baby spinach leaves
1 large organic, free range egg


Preheat the oven to 450 degrees F.
Grease an oven-compatible egg ramekin with the coconut oil.
Place the slice of tomato at the bottom of the dish and sprinkle with oregano.

Caprere Baked Egg Stage 3
Top the tomato with spinach.
Crack the egg on top of the spinach.

Caprese Baked Egg Stage 5
Place in the oven for 11-13 minutes for a soft yolk, or 13-15 minutes for a hard yolk.
Remove from the oven and then, using a knife, lift the egg dish out of the ramekin (being careful not to burn your hands).
Serve hot alongside some nitrate-free baked bacon!

Now that’s a good start to the day…and may it only keep getting better…

Camilla Carboni

@camillacarboni |