New Year's Resolutions, Coffee Creativity, & Gift Giving - Goodness Me!

New Year's Resolutions, Coffee Creativity, & Gift Giving


Happy New Year! 2019 means New Year, new us! Well, maybe not – a new year doesn’t mean that you have to drastically change every aspect of your life all in the month of January. Janet and Emily share their goals for the New Year, and talk about the importance of realistic goals that are achievable. Unrealistic goals can set you up for failure, which is never motivating. Make small fitness goals, integrate your creativity into your goals, and have fun! The year is yours, fingers crossed 2019 is a great year!

First Segment: Trending Topics
6:40 – 20:04

Unsure where to start your 2019 goals? Janet and Emily discuss small, achievable goals that you can incorporate into your 2019. Although these goals are small, you will see a positive outcome when they are achieved. Some of these goals include changing your soaps and cleaners to a natural brand, cut down on sugary sauces, change your salt to a higher quality, eat better quality meat, switch out your phone or television for a candlelit bath once a week and get a cast iron pan for your kitchen. These are just some simple goals that you can stick to that will make a positive impact on your year. Health goals aren’t the only goals to focus on either! Work on personal goals, family goals, etc. Keep it simple for 2019, and you will be happy with the outcome!

Second Segment: Questions from Listeners
21:06 – 23:43

Question #1

Colleen asks, “Hi ladies – Recently I’ve started to get bored of just cream in my coffee. Any healthy recommendations that I could add in my coffee to switch it up? Thanks!”

Emily Says:

  • Great question! The bulletproof coffee has been popular for quite some time now
  • It is a good way to start the day with a sustaining drink
  • It can sound off-putting, but it does taste really good!
  • There are also a lot of great dairy-free creamers on the market – flavoured or unflavoured options!

Janet Says:

  • You can also add collagen, it doesn’t add any flavour but it does give you some protein in your coffee

Question #2

Courtney asks, “Hi Janet and Emily – my sister’s birthday is coming up and she is a health nut! Any gift ideas for a health nut that are under $50? Thank you, and hopefully she isn’t listening to this!!!”

Janet Says:

Emily Says:

  • Stainless Steel Drinking Straws – benefits the planet, and just a great thing to have on you
  • Consumables are also a safe bet! Get them some great tasting teas that they would enjoy!

What’s For Dinner
23:46 – 26:49


A quick, one-dish dinner can be on the table with little prep time but lots of flavour and goodness! The recipe is flexible: expand it to suit a larger family, or make two meals for one or two people.

1 package naturally-raised chicken thighs

1 onion, cut in wedges

2 Tbsp coconut butter ghee

2 carrots, cut in half lengthwise and then crosswise in thirds

1 cup cauliflower florets

1 – 2 Tbsp curry powder

2 – 4 Tbsp extra virgin olive oil

Unrefined salt

Fresh pepper to taste

Optional: you may replace the above vegetables or add to this recipe with other vegetables such as zucchini, mushrooms, celery, etc. depending what you have on hand. A generous handful of spinach may be added shortly before serving and wilted into the dish to add a pop of colour.

  1. Place chicken and onions along with coconut butter ghee into a medium skillet, and sprinkle with the curry powder. Cover and cook over medium heat for about 20 minutes, stirring a few times. If needed, add a couple of tablespoons of water.
  2. Add the carrots and cauliflower, stirring to coat with the spices. Add additional curry powder if needed. Lower the heat, and cook an additional 20 minutes, or until vegetables are tender and the chicken is done.
  3. Dress with a generous amount of extra virgin olive oil, salt, and pepper to taste.

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