5 Tips for a Healthy New Year

By: Jacqueline Gomes, RDN, MBA  

As we embark on a New Year filled with new goals and dreams, remember to take a few minutes to reflect on yourself. This year will undoubtedly have more focus on our own personal health and wellbeing.


Here are my 5 tips to feel great in 2021:

  1. Meditate…its becoming more mainstream than you might think. Mediation has been shown to reduce stress in even the most type A personalities. It can also help reduce blood pressure.
  2. Eat breakfast: People who eat breakfast are more successful at maintaining a healthy weight and sticking to a healthful eating plan.
  3. Choose wholesome…Lean proteins like fish, chicken, beef and beans, veggies, fruits and whole grains! Build your diet around these foods and limit processed foods as much as possible.
  4. Exercise: Sneak in just three 10-minute sessions or 30 minutes a day. Exercise not only helps in managing weight, but it is a sure fire way to help increase feelings of wellness!
  5. Plan for healthier choices. Focus on planning healthy foods and activities rather than framing your diet around things you should not have. Easy meal prep can start with a Rotisserie chicken, rich in lean protein that supports a healthy balanced diet.

Easy to Eat Well Tip: Meal prepping ahead of time is a terrific way to ease into your week with less work and less stress!


Easy Veggie-Chicken Sheet Pan Dinner

a sheet pan dinner with rotisserie chicken and vegetables

Makes: 4 Servings

Prep: 5 minutes

Roast: 20-30 minutes



  • 1 Greenway Rotisserie chicken, cut up
  • 2 large Crowns Broccoli
  • 1 pound Carrots, cut in half and then lengthwise
  • 2 large yams, sliced into thin half moons
  • 1 tablespoon olive oil
  • 2 teaspoons Garlic powder
  • Salt & pepper



  1. Preheat oven to 450 degrees F. Wash and cut broccoli into pieces. Spread all vegetables on prepared baking sheet, season with garlic powder, pepper, salt and drizzle with olive oil. Bake for about 20 minutes or until vegetables are tender.
  2. Add cut up rotisserie chicken, roast another 5 minutes to warm through. Serve immediately.


Nutrition information:

474 calories; 34g carbohydrate; 17g fat; 45g protein; 781mg sodium; 6.5g dietary fiber

Recipe by: Jacqueline Gomes, RDN, MBA