Top 5 Health New Year’s Resolutions You Should Make and Keep!

1. Fish Day- most people aren’t eating as much fish as they think they are.

It’s essential to get the essential fatty acids (anti-inflammatory Omega 3’s) for brain health and to decrease inflammation. In addition to “Meatless Monday” add one day a week dedicated to a fish or seafood meal.
a. Fish Friday
b. Seafood Sunday

2. Eat the Colours- it doesn’t matter what diet you do (vegan, vegetarian, paleo, keto), the one thing every healthy diet has in common is lots of colourful fruits and vegetables.

Each week, make sure there are at least one of the 5 colours in your grocery cart, then eat 1-2 servings of each per day. An easy way to get your 7-10 servings of vegetables each day and to make sure you are getting a variety of nutrients.
a. Red- strawberries, raspberries, tomatoes, red pepper, radish, red apples
b. Purple/blue- blueberries, blackberries, eggplant, purple cabbage
c. Yellow/orange- orange, carrot, yellow pepper, grapefruit, squash
d. Green- spinach, kale, broccoli, bok choy, Brussels sprouts
e. White- onions, garlic, ginger, cauliflower

3.Add Probiotic Foods- so much science is confirming how important gut health is to your mental health, immune system, arthritis.

It is Essential to add a probiotic food to your diet everyday!
a. Yogurt, kefir, kimchi, sauerkraut, and kombucha We love the
Cultured Coconut Kefir!
b. Prebiotic- garlic, artichokes, jicama, dandelion greens, onions, asparagus, cabbage, leeks

4. Take your Vitamin D- no one in Canada gets enough D

You need 20 minutes of full sun (between the hours of 11am-2pm) with 50% of your skin exposed! Vitamin D is essential for immune health and cancer prevention.
a. Take a supplement
i. D3 is absorbed much better than D2
ii. D2 is good for vegans
b. Mushrooms- will produce their own vitamin D if left in the sun!

5. Water- The winter is a really important time to get your 8 glasses of water because the air is so dry and we have heaters on.

a. Carry a water bottle with you everywhere!
b. Herbal teas also count
c. Use a humidifier in your bedroom

Catch the Segment HERE!

Shrimp Stir-fry Recipe for Seafood Sunday!


1/4 cup liquid coconut aminos (soy sauce replacement or use a Gluten Free Soy Sauce)
3 tablespoons avocado oil, divided
1 clove minced garlic
1 knob of freshly minced ginger
1 pound shrimp, deveined and tails removed
1 teaspoon salt (or to taste)
1 teaspoon pepper (or to taste)

2 zucchini-1 Yellow and 1 Green if you can find it, spiralized
1 yellow or red pepper sliced thinly
1 cup diced or shredded carrots, an easy and fast way to do this is to use a cheese grater
1/2 shallot or yellow onion grated
1 bunch of green onions chopped
1/3 cup chicken or vegetable stock

*Optional: Sesame seeds, parsley and diced green onion to garnish


1. In a large deep pan over medium heat, add coconut aminos, avocado oil, garlic and ginger.
Once fragrant, add shrimp, salt, pepper and cook until no longer pink and cooked completely. This may take 10 minutes.

2. Remove shrimp from the pan and set aside for the time being in a separate bowl.

3. Add 1 more tablespoon of oil to the pan and spiralize your zucchini noodles cook for about 4 minutes so they don’t get too watery and strain out excess water and set aside in another bowl.
4. Chop or grate your veggies to prep.
5.Once done, add the last tbsp oil and add your diced peppers, shredded carrot, shallot or yellow onion, green onions and then add in the broth.
6. Cook for about 10 minutes until the veggies are softer or for less time if you like crunchy veggies.
Remove from heat and add in shrimp and and zucchini noodles and mix all together. You can top with sesame seeds if you like! 🙂