The Shine Lab

08/01/2024

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.

16/01/2023

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!

18/01/2022

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.

17/01/2022

What choices bring you JOY?

16/01/2022

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

15/01/2022

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?

14/01/2022

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

14/01/2022

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!

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.

19/04/2021

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?

05/04/2021

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!

25/03/2021

22/03/2021

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?