The Shine Lab

Well here we go! Back to work after 3 weeks off for a much needed reset and recharge.

Hey 2024…. I see you 👀 and I am grateful for all of the lessons I’m about to learn and the adventure I’m about to explore.

Ever since I started my personal health journey years ago, one thing I love is to make every meal a salad.

Now I don’t literally mean a salad, but I try to make each meal as veggie forward as possible. You know the saying “Eat the rainbow”, well here’s why:

are high in fiber. This means filling you up and assisting your micro biome (those good bugs in your system) to help you further assimilate the nutrients in your foods

Veggies also contain protein, and many micronutrients (vitamins) and electrolytes (think sodium, magnesium, potassium)

Always help your body get the most out of your foods- as veggies protein and fats to every snack and meal because some vitamins require fat to absorb.

I’m showing my breakfasts for the last 2 days- an egg bowl with eggs, roasted tomatoes w/garlic, steamed spinach, and a little bit of potato, all topped with herbs (here I had dill and parsley on hand) and a Turkey, apple, arugula and dairy-free provolone egg sandwich (where I used eggs made in my DASH mini waffle maker as the “bread”) topped with a little olive oil based mayo mixed with a little salsa (about 1 tsp each) for some additional flavor and far from the mayo.

Looking to kick up your nutrition or even make most of your meals? Try these tips and see how you feel!

It's no secret that has been a hot topic over the last few years. We have all been learning how to do our part, but one surprising way to lower our carbon footprint is through food. Believe it or not, food production plays a significant role in greenhouse gas emissions. The good news is that we can make better choices that lead to a more eco-friendly existence.

The first step here is to begin opting for unprocessed, whole foods. This is better for the environment and for us, too. Things to grab during your next shopping trip include fruits, vegetables (like potatoes, root veggies, mushrooms, tomatoes, and leafy greens), whole grains (like quinoa, buckwheat, corn, and rolled oats), beans, nuts, sustainable seafood, and tofu or tempeh.

Shine tip: Prioritize in season and local if possible.

If you want to do even more, try shopping small. Seek out local farms and markets that include foods that don't have to be transported in. Be mindful of the packaging of the food you buy. Reduce your waste by repurposing leftovers and recycling scraps. If you're ambitious, you can even grow some of your own food. Regardless, small steps can make a huge impact.

What choices bring you JOY?

Although... I would not put it in my fruit salad!

Did you know there are tangible ways to hack your brain to increase your happy chemicals? Creating new habits is largely credited for increasing dopamine, serotonin, oxytocin, and endorphins.

Hello, feel-good freebie!

You can start by forming easy habits, like laughing more and varying your exercise routine. You can also try celebrating small victories or taking little steps toward a bigger goal. Even things like learning to be more trustworthy, acknowledging and feeling pride for your accomplishments, and making peace with things you can’t control can create more happiness in your life. Getting a massage even stimulates these chemicals, which is a great reason to do something most of us already consider a treat.

So if you’re looking to add a little more happiness into your daily routine but you need something a little more specific, this list is for you. Practicing these behaviors and habits regularly can lead to much more pleasant days.

What are some of the new habits you are going to cultivate in 2022?

This new year, why not try something revolutionary and simplify?

New year means a refocus on health and our habits. For me I am focusing on simple yet nourishing meals that help improve immunity and leave me feeling amazing, and ready to work towards my goals - not drained and tired like I felt fort so much of the last 2 years.

First up is this easy Saag Paneer - 25 minutes? Thank you!

Coming in at nearly 5g of fiber, 24g of protein, and impressive levels of iron, magnesium, calcium and potassium - this dish may not scream nutritional powerhouse at first glance, but when you look at the spices - pow! Flavor and nourishment!

Easy Saag Paneer The paneer cheese in this fast and easy dinner doesn't melt when it cooks. It browns instead, giving a toothsome texture to this Indian classic packed with spinach and spices. Serve over brown basmati rice to round out this healthy meal.

New blog post is up! Https://www.theshinelab.com/blog/pillars

Learn about the 6 pillars to a healthy, balanced, lifestyle. Which pillars need some love? Which are you already rocking out?

New blog post is up! https://www.theshinelab.com/blog/elimination

Have food sensitivities or digestive issues that you cannot figure out where they are coming from? Learn how we use the elimination diet to help get to the root!

New blog post up! Link in bio. ⁠
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What are the 4 foods you should eat to help ease your cold symptoms?

Spinach is rich in vitamin K, manganese, folate & vitamin A.

This makes spinach an immune and digestion supporting food!

Add some into a salad (or out right replace your lettuce), Sautee some and add to your morning eggs (every meal can be a salad!), or even blend in a hand full to your next smoothie or protein shake.

Do you like spinach? What is your favorite way to prepare it?

Some foods are naturally anti-inflammatory and you may already be thinking, yeah yeah I know them already! Tumeric, ginger, lemon, omega-3 rich fatty fish oil, I got it.

Well done smarty pants! But there are a few others to add to that list, and if you are not eating them then you are missing out on some big-time nourishment!

Celery, beets and broccoli also make the list of nourishing anti-inflammatory foods!

What is your favorite anti-inflamm food?

Blueberries are awesome little powerhouses of nutrition!

They not only are a great source of fiber, they also are high in vitamin C to keep your immune system going strong.

Low in calories, high in nutrients - that is a nourishing win win!

A little inspo for living over existing today!

We are starting to head into springtime and with it a bounty of veggies are soon to come forth!

Some veggies currently in season are:

Broccoli
Spinach
Celery
Asparagus

Oh man look at all the LOVE! Green veggies just waiting to help originate your cells and deliver vitamins and minerals to your body!

Are you a fan of asparagus? I am 100% on team lean and green! I LOVE these little stalks of goodness.

New blog post up! https://www.theshinelab.com/blog/skinnutrition ⁠
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How does nutrition impact our skin health? Read on to learn my top 7 foods for nourished skin!

At dinner the other night, I ordered a cup of tortilla soup and it was the perfect warming meal!

Soup and strews in the cold of winter just hit at a different level, don't they?

If certain things can hit us , I think that soups hit us

Soups are an awesome way to increase your hydration in the dry cold of winter which is helpful if you are like me and struggle to get in enough water.

They are also an efficient way to get in a lot of nutrition in a little volume. And parents, you can blend in veggies that your kids do not like (or think that they do not like lol) into your soups and stews and deliver all the fiber and nutrients without them ever know! This works for adult picky eaters too.

Soups so not need to be exotic or complicated! You can turn any meal into a soup (just like you can turn any meal into a salad - challenge me on this!) so if the idea of sipping a warm mug of soup appeals to you - the sky is the limit!

A few of my favorites are tomato basil, chicken noodle, and tortilla.

Here is a quick chicken noodle soup (you will not believe how easy this is!) with vegan and low-carb options too. http://www.theshinelab.com/recipes/nourishing-chicken-noodle-soup

What are some of your favorite soups and stews?

What do you want for yourself?

It is never about will power, it is always about courage to get uncomfortable and go for your big scary dreams!

Remember, you have it within you already. Trust and believe. You just need to unlock the ability to listen to tune in to your intuition.

Our brains are amazing things! They are the control center for our entire existence.

Did you know that our brain acts in multiple capacities? We have three types of brains housed in our grey matter.

The thinking brain in the neocortex - this is our rational brain where cognition and function reside. Think, move, talk, create, learn

The feeling brain inside the middle brain, in the limbic area - this is where our ability to remember and to interact with others comes from.

and then the reptilian brain - this is where our fight or flight response, our very survival instinct resides.

What do brains have to do with nutrition? Everything my dear! If you are eating a diet that is low in nutrients, it triggers the reptilian brain's survival instinct and we have cravings for foods - typically high caloric foods - to keep us alive.

If you have ever been on a restrictive diet or suddenly changed your eating habits and struggled to stay compliant to the rules or to stay consistent with your new lifestyle habits, it was not a matter of willpower. It was the reptilian brain doing its job, keeping you alive!

While true you likely were not in danger by eating differently, your brain does not know this, all it does is take in information, react, repeat.

Making changes that work WITH all your brains is just one of the keys you will learn when you work with me in any of my programs or in coaching.

What is your favorite movement? ⁠
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Yoga?⁠
Walking?⁠
Cycling?⁠
Running?⁠
Pilates?⁠
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Just a reminder that we need movement in our lives and especially during this pandemic, getting out for a walk can be just what your body needs!⁠
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This is one thing that you WANT to be a carrier of - a healthy attitude towards yourself!

Take some time today to reflect on how you really view yourself. Is that spreading to others? Is that impacting how others view themselves? Our children, our partners?

We may think that poor self talk is a victimless crime, or that it is only "hurting ourselves" but it is infectious and can have a ripple effect through our communities.

Unless you come from the south, collard greens are most likely a food that you are not used to eating.

Collards are a nutritionally packed green containing vitamin A, vitamin C, and calcium, as well as being a rich source of vitamin K, and being good source of iron, vitamin B-6, and magnesium.

Nutrient density = nourished mind & body!

I love them roughly chopped and sautéed with onion and garlic in a little bacon fat (ooh la la!) but my second favorite way to enjoy them is to use them as a wrap for hearty fillings like a seasoned meat and veggies for burritos or as a sandwich by rolling up some spicy fermented kimchi, broccoli or watercress (or whatever is in the stores) sprouts, and some turkey or chicken.

Have you ever had collard greens? If so - what is your favorite recipe for them? Do you prefer them hot or cold?

What does "true health" mean to you?

For each of us it is different, and that is the point. Are you familiar with the saying that one man's medicine is another man's poison?

That is the foundation of bio individualized nutrition, and applies to the idea of health as well. Do your lab markers tell the story of health? No not always. They are an indicator but are not the end all be all definition of health.

True health is highly individual.

What does true health look like to you? How do you think that differs from what others think or what you see on social media and in the news?

Are you keen to quinoa? (ha ha ha I love a good )

Quinoa is pseudo-grain that I use in replacement of rice or oatmeal when I am looking for something different.

It is such a versatile ingredient too! It's inexpensive, packed with nutritional value, high in fiber, and simple to add into just about any recipe.

You can toss it into your salad to add some extra nutrients, incorporate it into any soup or stew, and make it into various side items for lunch or dinner.

You can even use it for breakfast. Make a breakfast stir-fry for a savory breakfast using quinoa, or make homemade oatmeal with quinoa for an oatmeal and quinoa mixture. You'll be satisfied until lunch, no doubt!

My favorite use for it though is this amazing and satiating Shrimp and Superfoods Salad. Like I mentioned before, I am not a huge fan of lettuce based salads but give me a whole foods salad based on grain or other veggies and I am all in!

https://iowagirleats.com/recipes/superfood-salad-with-lemon-vinaigrette/

Have you tried quinoa before? What is your favorite use for it?