Resource Pack - Old - Shine Functional Health

Resource Pack – Old

resource pack

one stop shop for any nutritional need

Online Shopping Resources

Thrive Market – offers several clean ingredient products at a discounted rate that get delivered straight to your door. Does have an annual membership fee. 

Butcher Box offers monthly meat delivery subscriptions that you can customize each month for one set price. All meat is grass-fed, pasture-raised and all fish is wild caught. Meat is delivered frozen. 

Misfit Produce is a subscription box of organic veggies and fruits from farms and stores, delivered directly to you.

Force of Nature – offers regeneratively raised meat and chicken. Offers a ground beef and organ meat blend here that tastes very similar to ground beef. 

US Wellness Meats – offer sustainably raised meat and fish. Sells a ground beef and organ meat mixture (see here). 

Vital Choice sells sustainable seafood, meat, and poultry

Tips for staying low carb

Incorporate fats from coconut oil or MCT oil each day (e.g., add MCT oil to your smoothies, cook your vegetables with coconut oil). 

Utilize “fat bomb” recipes as snacks to help meet your daily fat intake goal.

Be conscious of your protein intake. Too much protein (>15-20% of total calories) will shift your body out of ketosis.

Incorporating high-intensity interval workouts (short bursts of exercise followed by short periods of rest) into your fitness routine can aid in depleting glycogen stores quickly. If cleared by your physician, you can create a HIIT workout out of almost any exercise and they usually last only 3-10 minutes. 

Utilize intermittent fasting by leaving a 12 hour window between dinner one evening and breakfast the next day. 

Curb your caffeine intake, as caffeine can shift your body out of ketosis. 

Make sure you stay hydrated, drinking approximately half of your body weight in ounces. Your urine should be a pale, yellow color and you can use that as a guide.

Shopping List Recommendations

Some ideas to have on hand to build a quick meal – see recipe pack for more info. Most of these products can be found on Thrive Market or in your local grocer. 

  • Fresh or frozen veggies – roast/cook veggies at the start of the week and then again as needed to always have on hand for lunches/dinners. See Youtube links below for visual instructions.  
    • Carrots, Brussel sprouts, asparagus, broccoli, sweet potatoes, etc. 
    • Poshi marinated artichokes – offers other veggies as well – great to throw into lunches 
    • Love cooked beets – great to add into salads / bowls, can also find at Whole Foods 
  • Celery, radishes, cucumber – all great options to have in the fridge to cut up and throw on top of your lunch bowls 
  • Eggs and fresh meat or fish of choice – chicken breast, chicken thighs, ground beef, wild caught salmon, or packaged options below are good to have on hand as well 
  • Arugula or spinach to use as a base or side 
  • Organic ground flaxseed meal

Favorite Pantry/Fridge Items

Most of these items can be found online or in your local grocery store. 

Gluten Free Alternatives

NUCO Coconut Wrap – make a quick wrap with veggies, greens, chicken/fish/eggs and dressing 

Siete – makes clean ingredient GF tortillas and chips. Use code OLIVIA at checkout for a 25% discount. Can also find the almond tortillas at Costco sometimes. 

Coconut Aminos – great soy sauce alternative as soy sauce contains gluten

Miracle Noodles – soaks up the flavor of whichever sauce you add them to. Great for a stir fry. Low carb, rich in prebiotics. 

Base Culture Keto Sourdough bread – clean ingredient, grain-free low carb bread. Comes frozen need to toast. 

Capellos Keto pizza crust – if having pizza this is a better option as it is lower in carbs  

Chia seeds – can make chia seed pudding 

Tolerant lentil pasta – GF pasta

Jovial pasta – GF pasta option 

Bread SRSLY – clean ingredient GF bread – order online for delivery

Unbun bagels – low carb bagels 

Mary’s crackers – clean ingredient GF cracker 

Thrive Market Pancake and Waffle mix – can also use Simple Mills mix  

One Degree Sprouted Oats – GF sprouted oats, easier on digestion, more nutrient dense 

Purely Elizabeth – grain-free low carb granola – can have as a snack with almond milk and pomegranate seeds or berries in place of cereal. 

Wrawp Veggie Pizza Crust – vegetable based and low carb, great for flatbreads and pizza, this company also makes wraps. 

Capello’s Naked Pizza Crust – gluten-free pizza crust. Limit to 2 slices and fill up on arugula salad, veggies first. Top with protein. 

Quinoa or Brown Rice – batch cook at the start of the week to have on hand for meals 

Sweet potato toast – see recipe pack 

Homemade Keto English muffin – see recipe pack 

Homemade flax wrap – see recipe pack  

Grass-Fed Dairy

Organic Valley Organic Raw Cheddar

Raw Goat Cheddar 

Kerrygold – grass-fed cheddar cheese. Whole Foods and TJs will carry this. 

Sour cream 

Good Culture organic whole milk cottage cheese

Stonyfield 100% grass fed organic Greek yogurt plain

Maple Hill Organic Grass-Fed yogurt 

Buf Creamery Mozzarella – grass-fed, gluten free, lactose free mozzarella. Whole Foods typically carries this. 

100% Grass-fed organic half and half  

Maple Hill 100% grass-fed milk 

Dairy Free Alternatives

Kite Hill Almond Ricotta – delicious as a dip or use a dollop on top of meals 

Organic unsweetened almond milk 

Miyokos – clean ingredient, cashew based cheeses  

CocoJune  – coconut probiotic rich yogurt. Opt for the plain as its sugar free. Great snack with berries and nuts or add to smoothies. 

Coconut Milk – can use in place of cream, use in soups, stews, sauces, etc. 

Malk Unsweeted Nut Milk – offers unsweetened almond and oat milk with no added ingredients. Can be found at Whole Foods. 

Homemade nut ricotta – see recipe pack 

Laird’s coffee creamer 

Nutpods – almond and coconut creamer – great in coffee

Coconut Yogurt

Culina – opt for plain yogurt without added sugar

Cocoyo – opt for pure plain yogurt without added sugar 

CocoJune  – coconut probiotic rich yogurt. Opt for the plain as its sugar free. Great snack with berries and nuts or add to smoothies.

Flavored Seltzer Water

Sanzo 

Sound organic seltzer

Frozen Meals

Primal Kitchen Chicken Pesto Bowl

Primal Kitchen Beef and Mushroom Bowl check out their other bowls and skillets for more options

Daily Harvest – their harvest bowls are vegetarian based meals – they come frozen, and you just need to heat them up in a pan. I recommend adding a protein source for a balanced meal and some healthy fat (e.g., olive oil, avocado).

Meal Kits Delivery

Sunbasket – great meal delivery service with all organic produce and clean ingredients. Offers 2-person meal sizes so great to have leftovers and it allows you to filter by gluten and dairy free.

Fermented Foods

Wildbrine sauerkraut – offers several different flavors – I personally like the red beet and cabbage flavor

Bubbies – offers sauerkraut and delicious lacto-fermented pickles. 

Wildbrine kimchi – I like the mild turmeric flavor but they have two other flavors as well. Check out their blog for recipes/ideas on how to incorporate kimchi into recipes

Gluten-Free Snack Ideas

Hard Boiled Eggs with dressing of choice make a great snack

Trail mix with chocolate – see recipe pack 

Carrots, celery with hummus, kite hill ricotta or guac 

Chomps Beef Sticks – great protein rich snack. Also makes turkey sticks. 

Evolved Dark Chocolate – low sugar chocolate bars 

Evolved Keto Cups – the coconut butter one tastes like a Mound’s bar  

Cedar’s Hommus – great organic hommus. 

Go Raw Sprouted Snacking Seeds

Dang coconut Chips  

SuperFat Keto Nut Butter packets

Rhythm organic naked beet chips – also offers other veggie based “chips”

Applegate Genoa Salami – organic salami 

Cacao protein balls – see recipe pack 

SeaSnax – seaweed snack roasted with EVOO 

GoRaw Sprouted pumpkin seeds – great source of zinc and iron, add to salads, stir fries, oatmeal or have as a snack

Pomegranate seeds – great for cardiovascular health, HDL function 

Wild Pink Salmon pouches – mix with avocado and greens for a quick meal 

Lesser Evil Almond Butter Chocolate Chip cookies 

Organic popcorn made w/ avocado oil – other popcorns are GMO and made with inflammatory oils

Apple and almond butter 

Julian Bakery Paleo Thin Crackers – a bit pricey but contains several servings of crackers 

BTR Protein Bar – clean ingredient, low sugar protein and adaptogen bar

GoRaw Gluten Free sprouted bars – great nut-free replacement for gomacro bar

Alter Eco Dark Chocolate – low sugar chocolate bars 

Leftover cooked meats 

Tomatoes with avocado 

Olives 

Muir clean ingredient slow burning energy gel – made from cacao, nut butter, natural sugar. Great option to order and bring to workouts as these are super easy to digest and will help fuel you during workouts.

Tea

Traditional Medicinals – organic plastic-free tea bags  

Teecino – several different flavors of organic herbal and caffeinated teas and coffees including herbal coffee 

Mud/WTR – mushroom and tea based “coffee” with 1/7th of the caffeine of coffee. Great coffee replacement.

Traditional Medicinals Ginger Tea – can usually find this brand in most grocers – can use their store locator to find a store near you  

Traditional Medicinals Ginger & Chamomile – another option/combination to try 

Traditional Medicinals Nighty Night

Four Sigmatic Reishi Cacao Mushroom

Numi – organic tea in compostable tea bags 

Pique – “tea crystals” instead of a tea bag 

Mountain Rose Herbs – great company for ordering organic loose tea in bulk

Organic, Biodynamic Wine

Dry Farm Wines – monthly subscription 

Can also ask your local wine store if they carry any biodynamic wines in house

Non-Alcoholic Spirits

Seedlip

Can try mixing redmond e-lyte flavored electrolyte powder with seltzer water

Shopping List + Easy Meal Ideas

Protein: Meats, eggs (if you enjoy them), nuts, canned beans.

  • Buy a carton of eggs, chicken breasts, ground beef, canned tuna/salmon, and canned beans for easy meals. 

Vegetables: 

  • Buy some frozen veggies for easy cooking (e.g. frozen mixed vegetables, broccoli, green beans, potatoes, etc. )

 Fat:

  • Always have some avocado, almond or peanut butter, olive oil, other cooking oils (E.g. avocado, coconut), nuts/seeds on hand to help fill you up at meals

Carbs:

  • Clean ingredient bread, potatoes, sweet potato, rice, quinoa, other starchy vegetables 

Easy meals:

  • Bake chicken breast and vegetables for 30 mins, top with olive oil and lemon juice. 
  • Green smoothie – spinach, avocado, protein powder, berries, nut butter  
  • Wrap with applegate turkey, mustard, avocado and arugula 
  • Can of tuna/salmon mixed with greens, avocado and chickpeas. Can serve with crackers 
  • Stir fry with ground beef, frozen veggies, coconut aminos and rice noodles 
  • Applegate chicken sausage cooked with potatoes and frozen broccoli 

Creative ways to use Veggies

Creative ways to include the above foods in your diet:

  • Add arugula, spinach as a base to your meals. 
  • Top your salads/bowls with radishes, cucumbers, celery, etc. 
  • Buy packages of artichokes, asparagus and pair with greens, canned wild caught salmon and avocado for an easy meal. See resource pack for product recos. 
  • Buy packaged slaw and mix with avocado oil mayo and seeds for an easy side dish or snack. 
  • Roast / steam frozen or fresh veggies at the start of the week to have on hand for easy meals. 
  • Sprinkle flaxseed on top of meals. 

At Home Workouts

Peloton 

Sweat App

Non-Toxic Cleaning Products & Beauty

Branch Basics nontoxic cleaning products. Provides a starter kit – super easy to make all-purpose cleaner, laundry detergent, soap, etc. all from one bottle of their concentrate. Also sells dishwasher detergent. 

ECOSmakes great dish soap. 

9 Elements non-toxic laundry detergent. 

Credo Beauty a Sephora for clean beauty. All their products (e.g., skincare, makeup, shampoo, etc.) are made with clean ingredients. 

  • Osea –  I recommend their face cleanser 
  • Evolve organic beauty I love their serums and creams
  • Ilia favorite clean makeup brand
  • Suntegrity non-toxic tinted sunscreen for the face 
  • EvolvH haven’t used this personally but have heard good things about their hair products

Hand Soap 

Toothpaste 

Deodorant 

Body Soap 

Beauty Counterpopular clean beauty brand

Bathroom cleaners 

Sunscreen – opt for zinc oxide, mineral based sunscreens only. avoid chemical based sunscreens. 

EWG offers several different consumer guides to help make cleaner, non-toxic choices. 

  • Their guide to healthy cleaning allows you to search cleaning/household products to understand their “toxin” level and find alternative/cleaner products 

Glass Jars for Homemade Nut Milk

Glass Milk Bottle with airtight lidscan order these and use them to store your homemade cashew or almond milk in

Liver Supplement

Supports methylation, provides key nutrients. If you decide to order let me know and I can provide direction on dosing/how to start taking. 

Wholesome Wellness 

Ancestral Supplements

Air Purifiers

Air Doctor usually has a promo code available. Heavy duty filter that is great for big rooms – can choose which filter is best for you, offers three options. 

Blue Air  – I have this one personally and like it for my bedroom.

Afternoon Pick Me Up

Piece of evolved dark chocolate (see above)

Green tea or matcha – rich in antioxidants, lower in caffeine than coffee.

Cacao latte – blend 1 tbsp cacao powder with 1 cup non-dairy milk + 4 ounces of water. Top with cinnamon.

Herbal teas ginger tea, lemon balm, rosemary, dandelion root, etc. No caffeine but naturally supports digestion and energy levels.

Four sigmatic mushroom mix no caffeine but contains lion’s main (adaptogenic mushroom) which supports focus and brain health. Just need to mix the powder with water. 

Kombucha 

Water Filtration

Depending on what you are looking for and how much you’d like to invest there are a few different options (listed below). As a starting point and to better understand the reason that it is important to filter our water, you can learn about the contaminants in your water using the EWG database here and plugging in your zip code. 

For the reverse osmosis options (top 2) you will need to add minerals back to your water as they are removed in the filtration process. 

Aquasana – Reverse Osmosis filter that you attach under your sink 

AquaTru – Offers countertop or under the skin reverse osmosis filtration devices 

Berkey – Ion filter that sits on your countertop

Clearly Filtered Pitcher similar to the berkey but more convenient. Worth noting that you need to replace the filter often so the price does increase (the berkey filters need to be replaced much less often)

Cheaper Options:

  • Clearly Filtered water bottle
  • Whole Foods also sells BPA-free 3-gallon containers that you can fill with reverse osmosis filtered water as an interim cost-effective solution  

Bone Broth

Can cook with or sip on for a snack – great for supporting the lining of our gut and esophagus 

Kettle & Fire 

Bonafide Provisions 

Fond Bone Brothmineral rich, gut healing – great to sip on as a snack or with breakfast.

Dressings/Condiments

Primal Kitchen Ranch Dip offers several other dressings, marinades worth checking out  

Primal kitchen Alfredo sauce made with pumpkin seed butter and avocado oil 

Primal Kitchen Green goddess good on everything!

Primal Kitchen Ketchup 

Chosen Foods Avocado Mayo

Protein Shakes, Powders, Green Powder

Vital Proteins Collagen Powdercan add 1 scoop to coffee or yogurt as it is flavorless. Can find at Costco for a cost-effective price 

Equip Protein powderclean grass-fed beef-based protein powder 

Be Well by Kelly grass-fed and finished protein powder 

Ora Greens powderclean greens powder – can mix in with protein powder or take separately to help increase veggie intake.  

Athletic Greens a bit pricey but a high-quality product packed with nutrients and probiotics

Power Greens – this can be purchased directly at the office and is a more cost-efficient option. 

Both are meant to be used as a supplement rather than a meal replacement. Great to add to green protein smoothies or to mix with some almond milk for a pre-workout snack. 

Sunwarrior Protein Powder the unflavored is the cleanest ingredient option

Owyn protein shake – includes a greens blend, contains a small amount of sugar

Pirq protein shake low in carbs and sugar

Be Well by Kelly grass-fed and finished protein powder 

Ora Greens powder – clean greens powder – can mix in with protein powder or take separately to help increase veggie intake.  

Athletic Greens – a bit pricey but a high-quality product packed with nutrients and probiotics

Power Greens – this can be purchased directly at the office and is a more cost-efficient option. 

Both are meant to be used as a supplement rather than a meal replacement. Great to add to green protein smoothies or to mix with some almond milk for a pre-workout snack. 

Sunwarrior Protein Powder – the unflavored is the cleanest ingredient option

Owyn protein shake – includes a greens blend, contains a small amount of sugar

Pirq protein shake – low in carbs and sugar

Non Toxic Cookware/Kitchenware

Cast iron spice grindercan use to grind flaxseeds 

Liver Products – Methylation Super Food!

Pork liver pate – this company also makes chicken liver  

US Wellness Meats – 

Guided Meditations & Breathing Exercises

Insight Timer – app with tons of free guided meditations. Below are a few tracks that I like, but feel free to find ones that resonate with you. 

Healthy Minds – guided mindful meditation app program 

Headspace – guided meditations, free and paid version 

Reverie – self-hypnosis, does have a monthly fee. 

Scott Tusa – sign up for his newsletter and receive 10 free meditation tracks 

Stress Less, Accomplish More  – a book about the power of meditation, also guides you on how to practice a specific type of meditation on your own.  

78 recipes unlikely to spike blood sugar

Books

Cannelle et Vanilletwo gluten-free cookbooks (both contain the GF sourdough recipe I believe)

Downshiftology Cookbook 

Younger You by Dr. Kara Fitzgerald who specializes in the study of methylation and epigenetics. 

The ketogenic kitchen low carb, healthy fat recipes 

The ketogenic cookbook 

Quick and easy ketogenic cooking

Electrolytes, Minerals

Trace Minerals Concentrace – great for adding minerals back to RO water

BodyBio Electrolytes – low sodium, balanced electrolyte 

LMNT – can be picked up at the office. Higher in sodium, use only if very active, sweating often 

Redmond e-lyte – well balanced electrolyte, comes in different flavors 

Rayvi – rich in potassium and magnesium

Mold Free Organic Coffee

Purity Coffee 

Healthy Nearby Restaurants

Pure Juice Cafe – try out one of their salads, entrees or soups. Just ensure the option you are choosing is gluten-free. 

Chipotle – salad with veggies, chicken, brown rice and guac is an easy option. Or picking up just the grilled chicken and adding it to a homemade lunch bowl. 

Cafe Zupas – their salads and bowls are healthy options. I recommend removing the cheese and opting for bowls/salads that have veggies instead of fruit/dried fruit. 

Roti – Mediterranean food with a similar setup to Chipotle. Opt for their salad or rice bowl with meat and veggies. 

Sweetgreen – salads and bowls

Whole Foods – can grab some meat and veggies from their salad bar

Sources of Key Nutrients

Infrared Sauna

Harmony Salt Caves 

Natural Serenity 

Sports Recovery Spa

Social Media Inspiration and Education

30+ healthy lunch ideas lots of batch cooking ideas in here 

Instagram Accounts for inspiration and education

Recipe & Meal Prep YouTube videos

The easiest meal is roasted veggies, meat, sweat potatoes, and a salad – it’s my go to meal!

Roasted chicken thighs and veggies 

Roasted Brussel sprouts

Air fryer sweet potato fries

Roasted vegetables 

Chicken stir fry  

Chicken fajitas 

Baked salmonserve with roasted veggies or other sides 

Slow Cooker pot roast

Downshifology YT channel this is my go-to for easy delicious and healthy recipe tutorials.

SAD Light Therapy

Wirecutter top 3 recommendations 

Sunrise sensations

YouTube Videos

Terry Wahls Minding your Mitochondria

Baby Food

Serenity Kids – Offers several different nutrient dense pouches to sneak in more protein, veggies and healthy fat, I linked a few below but there are a bunch more options on Thrive, including veggie only options. 

Dairy Free Ice Cream Parlor

Capannari Ice Cream – offers coconut based vanilla and black raspberry that are both gluten-free (see allergen list here)

GF Pizza Recipes

Quick gluten-free pizza dough 

Gluten free pizza crust recipe

GF Products

Lundberg seasoned rice healthier alternative to uncle bens 

Bob Red Mill Gluten Free rolled oats 

One Degree sprouted rolled oats similar the above

Snacks/Dessert

  • Paleo snack mix 
  • Cerebelly Smart Bars check out their bars, comes in several different flavors 
  • Lesser Evil I trust their products, good for kid type snack replacements  
  • Cherry Coconut sorbet – super easy to make at home (just blend ingredients together), great ice cream replacement. Can load on toppings like coconut chips, nut butter, chocolate chips, etc. 
  • Oat energy balls great nutrient and caloric dense snack 
  • Peanut butter chocolate energy balls similar to the above with a different flavor profile. I recommend honey over agave nectar.  
  • Ants on a log – celery topped with peanut or almond butter and raisins 
  • Cocojune coconut yogurt with simply elizabeth granola and healthy nutella (see previous resource pack)
  • Smoothie made with spinach, banana, water/almond milk, avocado and peanut butter. 
  • Avocado toast (see previous resource pack for brands) topped with hard boiled eggs or toast with nut butter and healthy nutella 
  • Applegate deli meat wrapped around veggies or cantaloupe (e.g. salami and celery or prosciutto and cantaloupe)
  • Hummus and plantain chips and/or raw veggies 

Quesadilla with Siete cassava flour tortillas and siete cashew based queso (see this recipe for inspiration – can do it with or w/o chicken)

Starchy Veg Recipes

Baked avocado fries

Crispy butternut squash great starchy veg side  

Parsnip fries another way to try out new veggies and fry replacements 

Additional kid-friendly GF&DF recipes for inspiration – look like this blogger has a family and budget friendly recipe book as well (see here)

Kid-Friendly Snack Ideas

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