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New Years Tips & Resolutions
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New Year’s Resolutions
Simple Daily Habits for Better Health 🌱
🎯 TIPS FOR MAKING YOUR NEW YEAR’S RESOLUTIONS STICK
Most resolutions fail not because of lack of motivation—but because people try to change everything at once.
This year, focus on simple daily habits that compound over time.
✔ Start small and stay consistent
✔ Focus on progress, not perfection
✔ Add healthy habits instead of restricting
✔ Create an environment that supports your goals
✔ Get support and accountability
🌱 Remember: One healthy choice a day can completely change your health over a year.
💧 DRINK CLEAN WATER
Drink at least 2 quarts of high-quality water daily (filtered or spring water).
👉 Free Zoom Consultation Available email
Learn how to choose the right water filtration system for your home—no obligation.
📩 Email us to schedule.
Common mistake:
Most people buy a water filter, softener, or reverse osmosis system before understanding what’s actually in their water.
✔ Check your local water quality using the EWG Tap Water Database HERE
✔ Your filtration needs depend on your geographic water table
Possible contaminants include:
- Microbial contaminants (viruses, bacteria)
- Inorganic contaminants (salts, metals)
- Pesticides and herbicides
- Organic chemical contaminants
- Radioactive contaminants
Learn how to:
- Keep your home water clean and soft naturally (without salt chemicals)
- Prevent pipe buildup and extend the life of your water heater
- Understand the difference between tap, spring, reverse osmosis, and alkaline water.
📩 Reach out for a free consultation to get the healthiest water for your home. email
🥦 EAT REAL FOOD
- Avoid highly processed foods
- Reduce processed salt and sugar
- Eliminate foods that come in bags and boxes with ingredients you can’t pronounce
Eat MORE:
- Fresh vegetables, fruits, and whole foods
- Organic whenever possible (use the EWG “Dirty Dozen” list)
🍽 Keep your Saladmaster machine on the countertop as a daily reminder to add antioxidant-rich, fiber-filled vegetables to your meals.
🌿 BUILD A HEALTHY GUT
We all need more fiber, found only in plant foods.
Fiber benefits:
- Supports a healthy gut microbiome
- Lowers cholesterol
- Reduces heart disease risk
- Helps regulate blood sugar
- Increases fullness and supports weight management
🚫 REDUCE MICROPLASTICS
Small changes in food, water, and storage choices can significantly reduce daily exposure.
🚶 MOVE YOUR BODY DAILY
Choose movement you enjoy:
- Walking, jogging, dancing, hiking
- Gym workouts or climbing stairs
🌳 Walk in nature whenever possible
- Boosts mood
- Strengthens immunity
- Reduces stress and anxiety
- Improves creativity
- Adds years to your life
😴 REST & REDUCE STRESS
- Aim for an extra hour of sleep
- Practice yoga, breathwork, or relaxation techniques
☀ Get morning sunlight
Morning sun helps reset your internal clock so you sleep better at night.
Getting exposure to sunlight in the morning can help you sleep at night because it helps reset your body's inner "sleep clock."
🍳 COOK MORE AT HOME
- Cook often using Saladmaster Cookware
- Use less refined oils
- Choose healthy fats -olive oil
- Eat and cook more whole foods
- Eat fewer animal products and avoid processed meats
Why avoid processed & red meat? here is the link to cancer.
They increase cancer risk due to:
- Nitrates & nitrites → form cancer-causing compounds
- Haem iron → contributes to harmful N-nitroso chemicals
- TMAO Trimethylamine N-oxide (TMAO) is a dietary byproduct that is formed by gut bacteria during digestion. The chemical is derived in part from nutrients that are abundant in red meat. TMAO enhances cholesterol deposits in the artery wall.
- High-heat cooking chemicals (HCAs & PCAs) → damage bowel cells
📚 EDUCATE YOURSELF
Learn the science behind healthy eating: Come to our PCRM PCRM FOOD FOR LIFE Health Classes in Windsor. Food for Life is an award-winning nutrition education and cooking class program.
🌐 NutritionFacts.org (excellent free resource)
Educate yourself! Learn more about the benefits of eating healthy and how to make HEALTHY choices. BEST online website is: NUTRTIONFACTS.ORG
🥗 EAT COLORFUL PLANTS
Join our Eat more Plants Challenge
Incorporate a variety of fruits and vegetables for nutrient-dense, vibrant meals.
Eat MORE fresh vegetables, fruits and whole foods. Preferably ORGANIC whenever possible. Use your Saladmaster Machine, KEEP it on your counter-top to remind you to add some of those antioxidant fiber filled veggies to your menu. (Use the dirty dozen list from EWG).
BUILD A HEALTHY GUT
WE ALL NEED MORE FIBER only found in plant foods. Fiber Supports a healthy gut microbiome. Helps with Heart Health: Lowers cholesterol levels and Reduces the risk of heart disease. Weight Management: Increases satiety and reduces hunger and Helps regulate blood sugar levels.
🎓 LEARN & CONNECT
- Attend a Saladmaster Online Cooking School
- Learn new healthy recipes and how to get the most from your cookware
- Plan weekly meals
🔗 Find recipes on our Foodtureblogspot.com link
🔗 Saladmaster Online Recipes
🔗COOKING TIPS HERE: Cooking Tips | Make the Best Salads
🤝 SHARE HEALTH WITH OTHERS
- Host an in-home cooking show
- Refer a virtual workshop
- Share healthy cooking with friends and family
- Invite a friend to our Cooking Classes in Windsor
🎁 Hosting & Referrals earns you bonus gifts
As we enter a new year, many people want to:
- Eat healthier
- Cook more at home
- Feel better
- Lose weight
- Reduce medications
- Improve overall wellness
You can help them—and benefit too—by hosting a Saladmaster cooking demo.
❤️ ENJOY THE PROCESS
Put LOVE into your meals, enjoy cooking, and nourish yourself and others.
Get inspired - You Are What You Eat video: LINK
💼 Interested in earning extra income?
Join our team! Win Product, earn free travel. Inspire others towards a Healthy Lifestyle.
🌟 REMEMBER
Your health is in your hands.
These simple habits can dramatically change your life.
The most profitable investment you can make this year is your health.
Share the research with others & Refer us.
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JOIN OUR HEALTH CHALLENGE
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🎯 JOIN OUR EAT MORE PLANTS HEALTH CHALLENGE
In January, if you:
- Host a cooking show
- Refer a host
- Refer 1 virtual workshop
👉 Join our 14-Day Eat More Plants Challenge at NO COST
Plant Challenge Starts Feb 2nd
🎉 Includes a FREE 95-page PDF filled with healthy recipes and a complete program.
📩 Email us to get started!
You can join our 14 day EAT MORE PLANTS CHALLENGE at no Cost
FREE 95 page PDF full of healthy recipes and program
Or buy the Book for $25.00
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January Cooking Class Schedule
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Windsor- Jan 5th @ 6:00 pm
Build your Immune System
+ BEGINNER TIPS
Location: Foodture Cooking School
5803 Skylane Blvd A-1
Windsor CA 95492
Watch the Class on ZOOM
Meeting ID: 871 087 4838 Pass code: 555
PLEASE COME JOIN US IN PERSON
RSVP - Please Spread the word about our classes
and bring a new friend to class,
and get tickets for a drawing to win FREE products.
Windsor- Jan 19th @ 6:00
Plant-Based Cooking Class
San Rafael- Jan 20th @ 6:00
Location: San Rafael Community Center 618 B Street
San Rafael, CA
RSVP - Please Spread the word about our classes and bring
a new friend to class.
we are giving away free product!!
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Recipes for Jan 5th Class
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Lemon, Ginger and Cayenne Shots
Ingredients
16 oz ginger root to yield about 12 fl oz/350 ml juice
6 lemons to yield about 12 fl oz/350 ml juice - may need more or less, depending on size
1 tsp honey or agave/maple
1/8 tsp cayenne pepper
Instructions
Rinse and scrub the ginger root; no need to peel it, just cut into small pieces that can pass through the juicer.
Juice the ginger.
Measure the yield of ginger juice and juice the lemons accordingly.
Mix the ginger and lemon juice.
Add the cayenne pepper and honey (or agave/maple) and stir well to thoroughly combine.
Divide the mixture into shot-sized portions (60ml) and refrigerate. Remember, the cayenne pepper may settle at the bottom, so shake the shot container before drinking.
The nutrients and health benefits will be at their most potent when the juice is fresh. I usually freeze my leftovers, to preserve nutrients. However, you can also store the juice in the fridge for a week.
Vegetable Super Soup
Ingredients
1-2 tablespoons Olive oil
1 medium onion diced ( or a large leek)
2 cups diced carrot (2 medium carrots)
2 cups diced celery (2 stalks)
4 cloves garlic, rough chopped
1 tablespoon fresh thyme ( or sub, oregano , rosemary, sage, or tarragon- or sub 1 1/2 teaspoons dried thyme, or dry Italian seasoning or Herbs de Provence )
5 cups veggies of choice (chopped small cone #3 #4): zucchini, fennel bulb, summer squash, green beans, peas, cauliflower, corn, potatoes, tomatoes, bell pepper, cabbage, kale, etc.
4 cups veggie stock or broth, chicken or beef stock, or bone broth
2 cups water
2 bay leaves
1 teaspoon salt
1/2 teaspoon pepper
pinch cayenne
Garnish:
1/4 cup fresh Italian parsley ( or basil ribbons)
1/2 teaspoon of lemon juice or vinegar ( at the end)
pepper, cayenne, or chili flakes to taste
a drizzle of olive oil
Cook Mode Prevent your screen from going dark
Instructions
In a large 5 Qt or 7Qt saladmaster pan- heat oil over medium heat. Add onion and saute until deeply golden and fragrant, 5 minutes.
Add carrots, celery, and garlic and thyme. Saute 7-8 minutes, stirring often.
Add your longer-cooking veggies, water, broth, salt, pepper, and bay leaves.
Bring to a simmer, cover, and simmer until carrots are just tender, about 10-12 minutes. Medium click low Add any quick-cooking veggies (spinach, kale, corn). Cook 3-4 more minutes, then stir in the fresh parsley.
Taste. Often (especially if leaving the tomatoes out) I’ll add a tiny splash of acid- like lemon juice or apple cider vinegar, be very conservative, 1/2 teaspoon, and add more to taste. Season with pepper and a pinch of cayenne or chili flakes.
If broth tastes bland, it probably needs salt and acid 😉
Serve in bowls with a drizzle of good olive oil, crusty bread, or shaved parmesan.
Kale Quinoa Salad
Ingredients
- 3 cups cooked Quinoa ( 1 1/4 cup dry)
- 1 tablespoon fennel seeds
- 1 tablespoon coriander seeds
- 1 bunch Lacinato Kale, de-stemmed, or cut very thin with stem.
- 2 teaspoons olive oil
- pinch of salt
- 1 bunch flat leaf Italian parsley, rinse and finely chop
- 1 large apple, chopped cone #3
- 2 scallions, chopped
- 1 1/2 cups chickpeas, (15 ounce can, drained and rinsed, if using canned)
- 1/3 cup dried currants
- 1 1/2 teaspoons lemon zest ( about 1 medium lemon)
***Fennel and Coriander are both amazing for supporting the digestive system. Vinaigrette:
- 1/8 cup lemon juice
- 1/8 cup apple cider vinegar, plus more to taste
- 1 tablespoon honey (sub maple syrup for vegan)
- 1 teaspoon miso paste (adds depth, richness & probiotics!) white, red or brown
- 1/4 teaspoon smoked paprika
- 1 teaspoon salt
- 1/4 teaspoon black pepper
- 1/8 cup extra virgin olive oil
Instructions
Get quinoa cooking and cool to room temperate. (Quinoa can also be made ahead of time and refrigerated until ready to use.)
Make the vinaigrette: whisk all ingredients together, except the oil, in a small bowl, then slowly drizzle in the olive oil while whisking.
Toast fennel and coriander seeds in a skillet and give them a few stirs until they just start to give off their lovely fragrance, about 30 seconds. Grind with mortar and pestle or spice grinder.
Rinse and pat dry kale leaves and remove ribs and stems. Place in a large bowl and add the 2 teaspoons olive oil and a pinch salt. Rub the salt and oil in the leaves with your hands to tenderize the kale.
Add the cooled quinoa, parsley, apple, scallions, chickpeas, currants, lemon zest and ground spices to the bowl with the kale and toss gently with the vinaigrette.
Taste and adjust salt and vinegar, adding more to taste.
Options for a heartier salad: top with feta and/or toasted walnuts when serving.
Makes about 6 1/2 cups.
Borscht with Sauerkraut
3 medium beets, grated cone #2
2 medium carrots, cone #2
1 medium potato cone #2
1 large onion, cone #2
5 cloves of garlic, cone #1
2 tbsp tomato purée- tomato paste
3 tbsp sauerkraut* ( 4 more to serve)
3 cups veg stock or water
1 1/2 tsp dried parsley
2-3 bay leaves
2 tbsp olive oil
Freshly grated black pepper
Salt, to taste
Sour cream- dairy free to top (optional)
In a large 7 QT stock pot roaster Sauté onions and garlic in olive oil until lightly browned. Add grated beets, carrots, and potatoes along with tomato purée, salt, pepper, bay leaves, and dried parsley. Place lid on and cook until tender and cooked through, about 5-7 minutes.
Pour the stock/water at this stage and add the sauerkraut. Continue cooking the soup covered on low heat for 10-15 minutes. Once done, take off the heat and let it cool slightly.
Remove the bay leaves and discard them. Purée the soup in batches in a blender and add to a clean pot. Check and adjust seasoning. If the soup is too thick, add enough water to bring it to the right consistency.
Reheat gently before serving. This soup can also be served cold. Divide the soup between the bowls and top with sauerkraut and a dollop of sour cream before serving
Pan Fried Chicken Video of Fried Chicken
12 chicken thighs, boneless, skinless
Directions:
- Preheat the electric skillet to 450°F/230°C.
- Place chicken in skillet; it will initially stick. (because it is searing, as the sear develops it will release from the pan)
- Place cover on skillet, leaving the lid ajar. This will allow air to flow through the cookware creating a crispy, fried chicken (as opposed to the baking method).
- When the chicken loosens from the skillet, approximately 10 - 15 minutes (the length of time depends on the size of the chicken), turn and cook another 10 - 15 minutes.
- Optional: Season the hot chicken with desired seasonings once removed from the skillet.
Video of cooking eggs:
https://www.facebook.com/watch/?v=10154337578199729
Omelet
2 whole eggs
2 tbsp water
Directions :
Preheat the omelet skillet for 3 minutes over medium-low heat (approximately 250°). Add a little butter or spray oil in the heated skillet. Immediately break desired number of eggs open in the bowl. Add water and whisk together until thoroughly blended. Pour egg mixture in the skillet add the veggies/ cheese on top of the eggs. Place the lid on the skillet and cook approximately 3 minutes until there is no liquid remaining, or to desired texture. Flip half of the omelet over and cook another 2-3 mins.
Note: Adding water to the eggs prior to cooking make the eggs fluffy and light. Cooking time may vary depending on the number of eggs cooking. All stoves vary in cooking, so finding the right temperature setting on your stove will make a difference in how easy eggs are to cook and the utensil is to clean.
Scrambled Eggs
2 whole eggs
2 tbsp water
Directions Scrambled Eggs:
Preheat skillet for 3 minutes over medium-low heat (approximately 250°). Add a little butter or spray oil in the heated skillet. Immediately break desired number of eggs open in the bowl. Add water and whisk together until thoroughly blended. Pour egg mixture in the skillet. Using the edge of the turner, push the eggs around in the skillet and cook approximately 3 minutes until there is no liquid remaining, or to desired texture.
Note: Adding water to the eggs prior to cooking make the eggs fluffy and light. Cooking time may vary depending on the number of eggs cooking. All stoves vary in cooking, so finding the right temperature setting on your stove will make a difference in how easy eggs are to cook and the utensil is to clean.
Hard Cooked Eggs
5 whole eggs
2 tbsp water
Directions - Hard Cooked Eggs
Fill pan with 5 eggs. Add 2 tablespoons of water to the pan, and cover. Place on burner and set temperature to medium. When Vapo-Valve™ begins to click, turn temperature to low setting. After Vapo-Valve has activated cook eggs for 5 - 6 for medium cooked center and 7 – 9 minutes for hard cooked center. Cooking time may vary with stove.
By adding a little water to the pan helps the Vapo-Valve to activate when the inside cooking temperature reaches approximately 180 degrees, and signals it’s time to turn the temperature to low setting for the remaining cooking time.
Note: All stoves vary in cooking temperatures, so finding the right temperature setting on your stove will make a difference in how easy eggs are to cook and the utensil is to clean.
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for Hosting a in Home Cooking Demo with 6 people- (2 couples)
Or Refer 3 Virtual Demo's
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