Diversity Isn’t Just for People!

Plant diversity holds the keys to abundant health! Do you find yourself eating the same handful of fruits and veggies every day? I love me some carrots, apples, cucumbers, and peppers, but recently I’ve been alerted to the importance of getting a much wider range of colors and types into my diet. It turns out that whoever eats the most diverse plant diet wins in health! Mainly because our gut microbiome craves the variety of plants and fiber to feed the good gut bacteria. Even our brain health and most of our immune system is a result of the environment in our bowels and intestines, crazy right!

Does it give you a bloated feeling talking about plant diversity because of the thought of extra fiber creating gas? Following are some practical steps that you can start taking today to gently add diversity and fiber to your diet. Go slow, you can heal your gut, and work up to eating a fiber rich diet over time.

3 Ways to get more plant diversity in your diet

First Make your Salad in Jars – they will keep in the fridge for 5-7 days if you don’t mix in the dressing, keep it on the bottom until you are ready to enjoy. Also, they are very pretty and seductive when you open the fridge!


  • Layer in order starting with 2 Tbsp dressing at the bottom of the jar, then add:
  • Hard veggies like carrots and tomatoes
  • Fruit like berries or apples
  • Greens
  • Top with seeds or nuts
  • My favorite dressing is Balsamic Curry Dressing that works great as a dip or marinade as well. To make just whisk together ¼ C EVOO, ¼ C Balsamic vinegar, ½ Tbsp curry powder, ½ Tbsp Dijon mustard, 1 Tbsp brown sugar.

Second Enjoy Soups – this is a great way to pulverize and disguise tons of veggies!

A family favorite of ours is this Ginger Carrot Soup


  • Slice 7-8 large carrots thinly
  • Dice a medium onion
  • Chop half of a head of cauliflower
  • 2 garlic cloves
  • 1 Tbsp freshly ground ginger
  • Sauté in 3 Tbsp butter or EVOO with 1 tsp salt, do not brown, just soften for a few minutes.
  • Add 4 C broth or miso
  • Add juice of 1 lemon
  • Simmer for 20 minutes
  • Puree and serve with fresh herbs – Enjoy!

Third is to include Plant Based supplements

To increase the amount and variety of plants in my diet I rely on plant-based supplements. This helps me have the assurance that I am checking all the nutritional boxes every day. Look for products that have been tested in people, and that meet the highest purity safety standards. The one that I use is Juice Plus and you can check it out here:


I hope that this is some practical information for you to digest. You are are not alone in this journey to optimize your health. If you would like more help customizing a plan that will work for you, please reach out to schedule a consultation!


Heart Health for 2021

February is Heart Health Month, and did you know that you have a third brain and it’s your heart???? Wow! Another amazing role that our heart plays in our life! This brain is the microbiome of your heart and is responsible for sending neurotransmitters and chemicals that talk to the rest of your body. So, let’s focus on some simple steps that you can implement right now to dramatically assist your heart in making all of its responsibilities…

Of course, self-care is important in heart health, but what does that really mean? There are three areas to focus on in your daily routine that will greatly impact your ticker.

    1. Exercise most days of the week for at least 20 minutes. Sitting is the new tobacco and we have become increasingly sedentary during the current pandemic. In our new normal we must implement a regular movement schedule in order to schedule longevity. What does this look like for you? For some of us, we need to make an appointment in our schedule for activity, it doesn’t have to be much, just enough to get your heart rate up for 20 minutes. This will stimulate your body to make its own heart medicine, in the perfect amount for you!
    1. Eat your Omega essential fatty acids, they’re called essential because our body needs them, but we don’t make our own. Some great sources of Omegas are wild caught Pacific salmon, flax seeds, walnuts, and sea plant life like algae. In fact, fish don’t make the Omegas either so try to use plant sources to help the massive slaughtering of marine life over the fish oil industry.
    1. Address unresolved stress in your life, ignoring stress is actually harming us a lot! It costs US businesses 300 billion per year in lost productivity and medical costs! That’s just a monetary effect of stress, the real loss is in health-related complications. First, do a brain dump of all the things that are floating through your mind, just right them all down… Relationships, work demands, clutter, pain, health issues, weather, the pandemic – get it all out. Now take your list and sort the items into categories of deal with, delegate, or can’t do anything now. The mere act of doing this will decrease the stress and help to get it out of your working brain space. For a more detailed assessment of your stress, you can take the Stress Quotient here: https://shinehealthllc.com/health-coaching/

Even though your friends and family love you with all their heart, no one can do these things for you. It’s up to you to make time in your busy life for these simple steps that everyone will thank you for. Let’s think about what’s at risk if you don’t, loss of energy, productivity, and vitality. What is the first step that you will take today? I’d like to share my weekly wellness tips with you to help keep you accountable, for free! Just text heart health to (970) 235-1324.

What makes your heart sing? I hope that you will pay attention to that and make room in your life along with these tips!

Best of Health!

Healthy Tips for 2021

A new year like none other, we all need a refreshing change in 2021 after the longest year ever! Health is in the forefront of all of our minds as we reflect on the lessons from the pandemic. A new vaccine, a new president, or more stimulus money is not going to change the course of our health, only we can do that for ourselves. And guess what? You are the only one who will do that for you, well, maybe your mom.

We are going to focus on ways to take control of your health through the food that you EAT, the ways that you MOVE, and the thoughts that you THINK! This year let’s be…

Intentional instead of reactive
Empowered instead of dependent AND
Fueled by Superfoods instead of sticky ones

What if we make your home into a health club, and your kitchen a pharmacy? Here are some ways to pre-load your immune system, kind of like making your own immunity pill. The first way is through food!

I believe that nutrition is a path to nourish our body and soul. Food is medicine and these are some of the top health promoting foods that you can get into your diet easily EVERYDAY! If you see something on the list that isn’t a favorite just remember that we can change our taste buds to like a new food by introducing it several times. This works for kids too, our gut brain likes these foods, and it has more willpower than our head brain, so have faith and keep on trying.

Citrus Fruits – They bring a burst of immune boosting vitamin C, magnesium and flavor to your life!
Red Bell Peppers – Rich in beta-carotene and help to prevent damage to the retina of your eyes.
Crucifers – Think crunch like broccoli, cauliflower, kale, Brussel sprouts, and cabbage, your secret weapon that can neutralize carcinogens and hunt cancer cells.
Ginger – A natural remedy for digestive distress, especially useful for nausea during pregnancy. Try adding it to hot water with lemon for a flavorful and soothing tea.
Spinach – Popeye, need I say more? Think iron, calcium and so mild and easy to add to almost anything.
Blueberries – The brain and bone berry, rich in essential nutrients like manganese and a great addition to smoothies.
Green Tea – proven to be beneficial for brain health, heart health and decreasing some types of cancer.
Eggs, shellfish, and nuts – all rich sources of zinc which is important for proper immune function.

Americans are cooking more than ever at home, and 44% have learned a new recipe and 32% have attended an online cooking class throughout the pandemic. The kitchen can be a source of joy, creativity, gratitude, and a gateway to abundance health. One way to combine many of these superfoods is to make a smoothie, here’s a simple recipe to try…

The Sipping Solution

10 oz unsweetened plant milk
10 oz water
1 Tbsp natural almond butter
1 C spinach/ kale mix
½ C frozen blueberries
Plant protein powder
1 tsp fresh ginger
¼ small lemon

Blend and sip throughout the morning for a gut balancing, immune boosting smoothie!

I’m not going to harp on the fact that you need exercise, but you do need to get at least 20 minutes most days of activity to help your body make its own medicine tailored to your specific needs. A really fast workout that is also effective is the HIIT system of exercise. It stimulates fat burning and doesn’t take a lot of time. Find your favorite studio and I bet they have a website with some at home workouts that will make you sweat, and it gives you such a mood boost!

How about supporting your mental health in 2021? Worry and stress weaken the immune system. Stress causes businesses $300 Billion in lost productivity and medical costs each year and is a contributor to 60% of all disease. Start by looking at areas of unresolved stress in your life. Just the process of identifying a stressor can begin the process of dealing with it. First, make a list of the things that you are tolerating, you know those roadblocks in your mind that are sucking your energy. Next, sort them into three categories; your action list, your delegation list that someone can deal with, and the list that there isn’t really anything to do but it helps to just get it out so that it frees up mental space. If you want to dig deeper into this area, reach out to do the pinpointed stress assessment that also tells you where stress is affecting your health markers.

What if you really do decide to draw a line in the sand this year and 2021 becomes a pivotal time where you changed the course of your health through your habits? Ponder these facts and make a plan to implement the ones that resonate with you. Being intentional in this way is empowering and will make you less reactive. By harnessing the power of our own body through lifestyle, nutrition, and stress management, you can get the upper hand and make huge lasting changes that will affect you FOREVER!

You can do this and I’ve got your back! Visit me at www.shinehealthllc.com to get fun recipes and more tips to move your health forward.

Cheers to a healthy 2021 my friends!


Recipe: Vegan Pumpkin Crockpot Chile

Vegan Crockpot Pumpkin Chile – Serves 8

Suzy Lewis

This will warm you up and get you ready for a night of handing out treats or partaking in the trick or treat tradition. Make ahead and serve with corn bread for a hearty festive meal. Great for parties too and everyone can top their own chile with custom toppings!


1 onion chopped
1 red or yellow bell pepper chopped
½ C chopped carrots
1 (15oz) can black beans
1 (15oz) can pinto beans
1 (15oz) can kidney beans
1 (15oz) can diced tomatoes
½ C vegetable broth
½ C frozen corn
1 (15 oz) can pumpkin puree
1 Tbsp chile powder
1 tsp cumin
1 tsp salt
1 Tbsp olive oil



  1. Chop veggies, rinse and drain beans
  2. Sauté onion and peppers in olive oil until softened
  3. Add all ingredients to crock pot and cook on low for 4-6 hours
  4. Serve with avocado, dairy free sour cream, and hot peppers if desired. Great with cornbread as a side!


Nutrition Facts per Serving:
Calories: 184
Fat: 3.2g
Carbs: 31.9g
Fiber: 8.9g
Protein: 8.6g
Solium: 802mg

Recipe: Multicolor Kale and Curry Salad

Natural Cures for Cancer

Nutrigenomics And What It Means For You

Food and You

We human beings are walking stories of chromosomes, genes and many intrinsic internal networks that work together in harmony to create our tastes, preferences, likes and dislikes, character traits and personalities as know it. Research is still being conducted into understanding genes and their role in our everyday lives and nutrigenomics which specifically studies how what we eat affects our very genetic makeup is actually a young offshoot of this branch of science.

It’s possible that you may have been following a diet prescribed to you for years and you’ve still not been able to reach your target weight in spite of following it religiously. Or you may have a food allergy to certain types of nuts whereas other variants are absolutely ok. If such ‘food mysteries’ have been puzzling you for some time now, then it’s quite possible that nutrigenomics may be able to point you in the right direction of understanding your body and health better.

What’s Nutrigenomics

It’s an in-depth analysis in order to understand how the food we eat has a direct impact on our genes which in turn decide how we absorb nutrients from the same food. By studying the relation between genes and food closely, the impact of nutrition on biomarkers and diseases can be better understood.

What’s in It For You

  1. You’ll have a better understanding of different food types that actually help your body and those that simply don’t.
  2. It can help uncover hidden intolerances to food components such as gluten, lactose and decode other food allergies.
  3. Everybody’s body is different and undergoing a nutrigenomic profile can help you understand what will help you keep the extra weight off and what food groups may actually be poisonous for you.
  4. Nutrigenomics can help you understand what kind of diet you need to follow and if your body has any particular nutrient vitamin or mineral deficiency. Getting an actual diet that has been tailormade to suit your genes best will give you great results too.
  5. If you’ve always wondered why you crave certain foods all the time, nutrigenomics can help you understand eating patterns a lot better.
  6. Often, you may be the carrier of certain genes which may cause lifestyle diseases like obesity, diabetes, pcod etc and you will be able to learn how what you eat affects cholesterol levels, metabolic rates and sugar levels in the body.

Food is more than just about taste- in fact, it can play a pivotal role in healing illnesses, building immunity and boosting your health, without your having to reach out for prescription medicine. With more research being conducted in nutrigenomics, the day is not far when you can heal your body from within before you even feel the symptoms of a lifestyle disease.

If you’re ready to understand  how what you eat can truly nourish and protect your body, then you are ready to take your first step on a fulfilling journey to total wellness. Fill in the form today and let’s get started on this journey together!

6 Pumpkin Health Benefits I Bet You Didn’t Know


This orange squash usually makes a grand appearance at most American households during Halloween and Thanksgiving but adding this veggie to your diet every week would give you so many health benefits. Here’s a fact that fitness enthusiasts will love- pumpkin health benefits also include giving your body plenty of fiber and being low in calories because of its high water content.

Let’s look at 6 pumpkin health benefits you could be missing out on:

Regulating Blood Pressure Levels

Pumpkin has plenty of Vit C and potassium which play a role in keeping the heart healthy and heart functions better regulated. More potassium means lower chances of stroke, better blood pressure levels and healthier bones. The antioxidants found in it help to stop bad cholesterol from forming deposits along the walls of your blood vessels.

Antioxidant Storehouse

Pumpkin health benefits include giving your body a host of vitamins and minerals which boost health, not to forget its radical fighting properties like alpha- carotene and beta-cryptoxanthin. Plus, its natural orange shade is thanks to the presence of beta-carotene which helps to protect you from prostrate cancer and keep your eyes from degenerating.

Fight Diabetes

Pumpkin seeds help the intestines to absorb glucose better besides helping the liver function more effectively. Pumpkin health benefits also include lowering the risk of type 2 diabetes and helping the body absorb sugar more slowly thereby helping you avoid the sudden spike in blood sugar levels that are dangerous.

Immunity Booster

Kids often have a problem with low immunity and one way to improve that is by including pumpkin in their diets. Pumpkin health benefits include Vitamin A which helps to fight infections and Vitamin C which helps to heal wounds faster. Vit E, iron and folate are three other nutrients that each help to boost immunity.

Diet Friendly Veggie

Pumpkins are low in calories and here are a few tasty ways in which you can enjoy them:

  • Puree a cup of pumpkin and add it to your regular pasta cheese sauce. You’ll enjoy the richer flavors.
  • Blend pumpkin and add chicken stock and veggies to it for a hearty flavorful soup. Great for long winter nights and for keeping calories in check.
  • The next time you bake a cake, add a cup of pumpkin puree to the batter as well- it’s a good way to up your fiber intake.
  • A good way to begin the day is by enjoying a stack of pumpkin pancakes drizzled with cinnamon syrup.
  • Dice pumpkin into small cubes and lightly roast them with salt and herbs. You could also add the seeds too for some crunch.

Give You Radiant Skin

Can a veggie actually make you look better? Well, apparently one of the pumpkin health benefits include protecting sensitive skin cells from long-term UV ray damage and enabling the skin to produce more collagen which keeps it looking youthful and healthier.

Interested to know which vegetables can give your body the most benefits? Simply spend 5 minutes of your time to send me an email and we can kick-start your journey to perfect health!

Beat Hereditary Diseases Today

Hereditary diseases are often studied very closely by experts in the medical field. The fact that humans can pass on a number of inherent traits to their children through their genes, by itself appears to be nothing short of a miracle. So while there are some characteristics such as the colour of the eyes or hair that are easy to point out, its just as difficult to say what kind of hereditary illnesses have been passed on to the next generation merely by looking at outward appearances.

Hereditary Diseases Examples

Here are some of the most commonly found hereditary illnesses that are usually passed on from one generation to the other:

  1. Diabetes or insulin resistance.
  2. Heart diseases and high blood pressure.
  3.  Cancer
  4. Neurological illnesses such as Alzheimer’s.
  5. Other medical conditions like premature baldness, arthritis, obesity or speech disorders.

Although science would say that certain genes of hereditary illnesses that are passed on would invariably show up sometime or the other in a person’s life, there is no need to despair if you have any of these illnesses in your family. One of the greatest gifts of the human body is its ability to heal itself and to ward off both diseases and illnesses when given the right tools. Irrespective of what stories and facts your genes may have to say about you, living a healthy life is not impossible.

L.E.A.N In

One size does NOT fit all and my wellness programs have been designed keeping this simple truth at its very core. I tailor make a program for you that addresses those areas in your life that need to be worked on. The four mantras I believe in include:

Lifestyle– A healthy lifestyle is so important in getting the best out of life itself. The right habits and the benefits of healthy living will have a huge impact on both your personal and professional life.

Exercise– It’s true that exercise does wonders for both the brain and health. You don’t need to train for a marathon but by finding the workout that best suits your body type, you’ll soon enjoy great health.

Attitude- Negativity does nothing for the mind and soul whereas the right positive attitude can take you far in life. Developing a positive attitude can help you build resilience and mental toughness.

Nutrition– There’s a difference between eating to stay full and eating to give your body the right nutrients it requires in order to function properly. The right diet chart for you will empower your body from within.

Shine Health Total Wellness 365

Wellness isn’t a journey or a transformation for a month or two; rather the positive benefits of a good wellness program should be experienced year after year. If you’re ready to make changes to your every day in every aspect of your life, then you are certain to feel a number of positive benefits come your way. Most importantly, you wont only feel a change in your physical and mental health, but you’ll also learn how to deal with stress effectively with a series of personal coaching sessions from me.

I’m here to tell you that hereditary diseases do not need to ruin your life and with the right guidance and positive outlook, you can reverse the clock from today onwards. Get in touch with me today and let me help you take the first step towards optimal health.


Natural Foods That Boost Serotonin

Also known as the ‘Happy chemical’, serotonin is a very important neurotransmitter in the body which silently plays a number of roles which directly and indirectly contribute to your well-being.


What Does Serotonin Do

  1. Well, for starters it helps the body adjust and re-adjust its internal clock by regulating your sleep-wake cycles.
  2. It helps you to keep you happy and your spirits ’lifted’.
  3. This chemical has a big role to play in your social life (read the way you behave with others) too.
  4. It also silently has a big impact on digestion, memory and even on one’s sexual appetite.


Its Other Face

Here’s the scary part- low levels of this happy chemical have been linked to depression and if the body is unable to produce serotonin in adequate amounts, many other symptoms may also be noticed. High anxiety, feeling ‘blue’, sudden aggression, lack of appetite and even insomnia have been linked to low serotonin levels in the body.

So now that we’ve established that normal levels of this happy chemical are so essential to being your best self, here’s the good news- It’s very much possible to get your daily boost of serotonin just by eating the right foods! Trytophan which is used by the body to make serotonin is found in many protein sources.


7 Foods To Elevate Serotonin Levels


So, we knew that salmon ranked high when it came to omega 3 fatty acids which give skin a natural glow and also make the brain smarter. But did you know that eating just two portions of salmon per week could keep you happy inside out? Yes sir, it most definitely can!


Eggs have been getting quite a rap for being bad cholesterol boosters and the like but the fact of the matter is that, one boiled egg when eaten with the yolk can not only put your body into happy chemical production mode but also give your health so many other benefits. Don’t miss out on them by just eating the egg white.


There’s a reason why eating a slice of pizza makes you feel so fulfilled and it’s all thanks to the cheese. Yes, cheese does have plenty of saturated fat which is why I advise eating it in controlled portions but when you do cut yourself some cheddar or brie, savor every bite because you’ve made your inner self very happy.


Vegans rejoice! Soy is an excellent source of tryptophan so if you’re feeling blue and just not up for anything, sip on some chilled flavored soy milk or just shallow fry a few cubes of tofu. Soy helps boost the production of hormones in the body and gives you plenty of easily absorbed calcium too.

Nuts & Seeds

So, you said no to a slice of hot buttered toast and reached out for a handful of mixed nuts instead. Good for you! Nuts are probably one of the most underrated healthy snacks you could enjoy guilt free primarily because they contain so many healthy fats which help your body. Plus, not to forget they have so many vitamins, trace minerals, antioxidants and even fiber that keeps your serotonin levels high.

Nutritionists say that your body is able to absorb tryptophan better when healthy protein is eaten with a helping of good carbohydrates. So make sure that you serve wholesome grains, leafy veggies, pulses or legumes at mealtimes so that the food you cook truly nourishes the body from within.