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Jenniferlyn's Blog

Health and Lifestyle Information, tips, and fun facts!

6/21/2016

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Eating For Skin Health

 
We’ve all heard the expression “you are what you eat”, and your skin is no exception.
 
Simple Fact:  Your skin is your largest organ. It is our protective covering and our first line of defense to fight illness and disease. It is also a passageway to our bloodstream. That being said, what you apply topically on your skin, as well as what you eat, will affect the overall health & appearance of your skin.
 
Let’s get started from the inside out.


A quote from one of my favorite skin docs:
 
“Certain foods have powerhouse ingredients that keep skin supple and smooth and help fight age-related damage”, says Nicholas Perricone, MD, a board-certified dermatologist and author of “Ageless Face, Ageless Mind”.
 
First off, we need to HYDRATE the skin. That means drinking plenty of water.
 
You need at least the recommended 6-8 glasses/day. If you are physically active, live in a warm climate, or feel thirsty, you may need to up your daily intake.
 
Also, as we age, skin tends to become dehydrated a lot more quickly, causing it to wrinkle, so ample hydration is key.
 
Eat your superfoods!


If it’s good for your health, it’s good for your skin too!
 
Some examples:
 
Omega-3 fatty acids are found in fatty fish, such as herring, sardines, and salmon. Other sources of omega-3s include flaxseeds & walnuts. Omega-3s are known to decrease inflammation and may reduce the risk of acne and other skin problems.
 
Vitamin C helps produce collagen & prevents cells from damage caused by free radicals. Great sources are oranges, pineapples, tomato, strawberries, & bell peppers.
 
Vitamin E helps limit sun damage & signs of aging. Almonds are a terrific source of Vitamin E.
 
Vitamin A revitalizes skin by increasing cell production and rebuilds tissue. Eggs and dark leafy greens are good choices.
 
Beta-Carotene is needed for growth & repair of tissue. It is found in abundance in orange foods like carrots, sweet potato, pumpkin, and cantaloupe.
 
Other fabulous foods to include to boost your skin health:  dark leafy vegetables, avocados, mushrooms, berries, and, surprise, dark chocolate.
 
Did you know that your skin is a “breathable” organ?
 
Up to 60% of what you apply topically on your skin will be absorbed into your bloodstream, and children absorb even more than that!!!!
 
Imagine that products you've been using for years actually contain harmful ingredients and could damage your health. If so, your first instinct would be to find a healthier alternative, pronto!
 
Heightened awareness and potential dangers have caused consumers to take a closer look at what they put on their skin and demand safer alternatives.
 
Many cosmetic companies do NOT list their ingredients, aka toxic chemicals, because they are not required to do so.
 
Several of these toxic chemicals are linked to a host of problems including:  allergies, skin rashes, cancer, headaches, fertility & reproductive issues, birth defects, hormone inhibitors, and more.
 
Some toxic chemicals that should be avoided:

  • Parabens – often found in deodorants & moisturizers, parabens are hormone inhibitors & believed to accelerate tumor growth
  • Artificial fragrance & color – may trigger allergies, asthma, and some colors contain lead & harmful dyes
  • Toulene – found in nail polish, hair color products, and some fragrances, this chemical is linked to kidney & liver damage, which may affect fetal growth
  • Sodium Lauryl Sulfate/Sodium Laureth Sulfate – a foaming agent found in shampoos and body/facial washes, it dries out the skin & is linked to eczema, hair- loss, rashes, and dry and scaly skin.
  • Formaldehyde – used as a preservative, formaldehyde is known by several different names & should be avoided at all costs, as the side effects are numerous
  • PEG’s – found in numerous skin & personal care products, this is anti-freeze and should be used in for your car, not your skin!
  • Paraffin/Mineral Oil/Petrolatum – clogs pores, causing toxic build-up
  • Phthalates – found in plastics, it is a known hormone disruptor
  • Triclosan – used in anti-bacterial products, it is a pesticide, harmful to the environment, and a suspected carcinogenic
  • Sunscreens –Google some of those ingredients and you will see that they cause possible damage to DNA and many are known carcinogens
  
Of course, there are more, but you get the point. If you wouldn’t EAT it, it doesn’t belong on your SKIN.
 
You can look up what’s in your skin care by visiting one of my favorite sites: http://www.ewg.org or by downloading the EWG Product app on your iPhone or Android device.

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6/16/2016

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Exercises For A Strong Core

 
One way to develop a strong core and back region is to incorporate abdominal exercises that work all areas.  These exercises develop your core and tighten the tummy, which is designed as a stand-alone workout or add to your circuit training workouts.   I also love to do these exercises as part of my 3 and 11-day detox programs alternating with yoga or gentle walk in order to flush out the toxins and keep me moving.

The first exercise is what I refer to as the Jack Knife sit-up.  Lay on your back.  Hands and feet meet in the center. Slowly extend arms and legs away from center of body.  Don't touch floor with arms or feet.  Hold and bring back to center.  Do these for 1 minute. Try to do 25-30 reps.  If you are a beginner, bend the knees and bring them up to midline and back down. 
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Leg extension with a workout bar is to use a bar and hold the bar in front of you and just lower the legs while keeping the hands and workout bar in place overhead at waist level.  Drop legs 6” from floor, hold then bring back up to the bar.   If you don’t have a bar, place hands under lower back and lower legs to floor, approximately 6” from the floor and back up to mid-line.  Do each exercise for 1 minute/rest for 1 minute.
 
Now take the same bar and alternate it from side to side in order to work the oblique.

If you are a beginner, stop when you need to rest and then continue to complete as many reps as you can in 1 minute.
Another great abdominal exercise you can do if you don't have a bar is to simply do the Bicycle Crunch.  Lay on floor, hands on head not behind head, so you can avoid pulling the neck and alternate legs to elbow.  Right elbow to left knee and reverse, count that as 1 rep. What I refer to as a double count.  Do for 1 minute. 25-30 reps.
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The next exercise is great for your whole core, The Classic Plank.   When done with the scissor crunch, flip over on your mat, place hands under shoulders, lift lower body in straight line, flat back and hold for 1 minute.
The last one is the Classic Crunch.  Lay down on your mat, knees bent, hands on head so you don't pull the neck, lift ½ way and back down, repeat.  Complete as many as you can in 1 minute.

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Complete all exercises, each one for 1 minute/1 minute rest between exercises.   When you are done with all exercises, you will have completed one (1) circuit. Rest after each circuit for 2-4 minutes. Repeat circuit 2 more times up to 5. Complete 2-3 times a week and you on your way to a strong core that can lift you up and support you along your journey to health!

**Please note, if you have lower back pain, make sure that you are supporting your lumbar appropriately!  Always confer with your doctor before doing any exercise program. 

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6/14/2016

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The Magical 9 Letter Word That Can Change Your Life

 
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Did you know that studies show that this one thing can make you 25% happier? It boosts your immunity to anger, disappointment, and frustration.

It's even been shown to heal pain and illness in your body. It can certainly heal relationships, especially with your beautiful and miraculous body.

That one thing is GRATITUDE, and amazing things happen when you integrate it into your meditation practice.
 
Here's a fun exercise to try:
1. As you sit down to meditate, breathe in deeply and imagine your heart filling up with glowing, green light. Allow this energy to pulse and radiate to light you from within. As you deepen into the glowing, green energy in the center of your chest, begin to give thanks for your life. Give thanks for anything that pops into your head.  No filter, just give thanks for it and show it appreciation. 
 
2. Think about five things to be grateful for on this day. See these events as pictures. It may be the way your dog greets you or that nice person that let you have the parking space in the crowded lot. It could even be seeing the birds fly to their nests as darkness comes. Just let the images flow in and notice the feelings they give. If an unwanted image pops in, let it pass like a random car on the road. If it is important, you can think on it later.
 
3. Now, see the people behind the images you are grateful for and express thanks to each of them.
 
4. Remind yourself that whatever you focus on expands. When you focus on gratitude and positivity, you will get more of that in return.
 
What you appreciate, appreciates. 
 
Be mindful that you will attract more abundance, love, and health by being grateful for your current state in these areas. Your body, your health, and your relationships can only be improved by honoring where they are in this moment.  
 
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    Jenniferlyn

    functional nutritionist, transformation coach, and lighter of paths. 

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