Hey everyone!

I’ve touched on this before in other posts, but haven’t gone into the detail it deserves:

Digestion. Poor digestion.

The majority of acne cases I have helped with are solved with diet. Sometimes we have to go a step further, especially if someone is eating healthy already (to Epic Beauty Guide standards, not “oh I’m eating Lite Ranch Dressing instead of the regular” or “I only eat fast food twice per week now!”). When you’re eating well but you do not digest your food properly, you’re setting yourself up for a whole host of issues, one of which is acne, eczema, and other inflammatory skin disorders.

So if you’re still experiencing acne (specifically non-cystic acne on the forehead or around the mouth/chin) despite making important positive changes, then keep reading.

Step 1. Eat truly healthy.
Make sure you have been eating according to Epic Beauty Guide principles for at least 4 weeks. The vast majority of people will see a huge and/or complete improvement in their acne. I’ve laid out the principles in several articles and in my book. They’re really simple principles, but can take some getting used to if your current diet consists of mostly packaged, processed, and fast foods.

If you’ve already been following Step 1 for at least 4 weeks and you still have a lingering problem, continue to Step 2.

Step 2. Test your stomach acid.
This is a simple little experiment and doesn’t require a visit to a lab. Drink beet juice. If your pee comes out pink or red, like a beet, you have low stomach acid. Time to move on to Step 3.

Note: There is some argument about the validity of the beet juice test, however, it is a valid, cheap, easy way to determine the general state of your stomach acid. Our stomach acid should be strong enough (acidic enough) to break down the coloring (betalains) responsible for making beets red. This test is often used by doctors in Eastern Europe and Russia.

P.S. If you ever get acid reflux, then you know you have stomach acid and digestive issues right away and you don’t need to do the beet test.

P.P.S. Another way to do the test is to go to your doctor and have him/her test for low stomach acid or send you to a lab for testing. Some labs will test you with the beet juice method, but there are other ways. It’s up to you.

Step 3. Improve your stomach acid.
Once you know your stomach acid is low, there are several ways to improve it easily and without medication. And it’s not only your stomach acid – we have to improve your entire digestive function. Please note: if you’re on any medications (especially proton pump inhibitors – PPIs – like Prevacid or Nexium), talk with your doctor first before applying any of the following strategies. If you have any digestive issues such as Crohn’s or colitis, also consult with your doctor first.

• If you’re drinking any caffeine, refined sugar, high-glycemic fruits (e.g. dried mango, etc.) or eating any chocolate/cocoa/cacao at all, stop. This can be a food trigger for a lot of people, contributing to acid reflux and low stomach acid.
• If you’re eating any wheat or quinoa products at all, stop. They contain gluten and sapponins, respectively. Both irritate the intestinal lining and create a leaky gut, where small food particles escape into the blood stream and are attacked by our immune system, causing an inflammatory response. Not all people are effected by gluten and sapponins in the same way, but eliminate this group for 4 weeks (at minimum) and see how you look and feel. Most people look and feel much better in a short amount of time.
• Use natural sea salt, such as Celtic sea salt, in your cooking. While sea salt has always been touted to have so many minerals and so on, it’s not a significant source of them – it’s just healthier to use sea salt instead of iodized or Kosher salt since sea salt is unprocessed and in its whole, natural form. Further, a pinch of sea salt in a meal or two per day will assist your body in producing hydrochloric acid (stomach acid).
• Eat fermented foods, such as sauerkraut, kim chi, goat milk kefir, or natto. If you are particularly sensitive to hormones or have/had a hormonal imbalance, or cannot tolerate spicy food, stick with the sauerkraut only. It’s super easy to make your own sauerkraut or kim chi at home, or you can look for jars of them (unpasteurized) at the store, in the refrigerated section. Or look for cabbage juice. Have a heaping spoonful or two of sauerkraut, kim chi, or cabbage juice at the beginning of your meal to help your stomach produce more acid. If you drink kefir, make sure to drink about 4 oz. of it per day and lots of water, as kefir can be constipating for some people. Staying hydrated will prevent this.
• Take supplemental Betaine HCL. The amount needed varies depending on the individual. Test it by starting out with 2 capsules taken with a meal (not a snack, a real meal). If you get a slight burning sensation, as if you are having some acid reflux sensations, then you know you only need 1 capsule, not 2. On the other hand, if you experience nothing, go up by 1 capsule each time until you get a little burning sensation, then back off by 1 capsule. I have worked with some people who have required up to 10 capsules at first, until they could be weaned off and their digestion was fully healed.
• Get about 10 minutes of unprotected sunlight daily and/or take vitamin D3. Not only with this help regulate your sleep cycle and melatonin production, but vitamin D is essential for hundreds of processes in our body. Consult with your doctor about how much vitamin D you may need, since everyone is different. The RDA for vitamin D3 is too low for what we realistically need, and most people should be taking 500–1,000 IU per day. If you’re not getting any sun at all, you may go for 1,000–4,000 IU per day, but have your blood levels of D monitored so you stay in a good range (around 55–60 ng/ml).
• Take a whole foods multivitamin. Make sure it contains appropriate levels of B-complex vitamins (6, 12, and folic acid in particular), since they have been shown to help with digestive issues (among many other things!).
• Take a probiotic daily. Sauerkraut, kim chi, and other fermented foods will help greatly with this, but if you have limited access to these foods are not particularly fond of them, then get your insurance by taking 1–3 quality probiotic capsules every day. There is some conflict over when you should take probiotics (and a lot of valid points on all sides), so I do the best of all words: 1 capsule on an empty stomach upon waking up, 1 capsule with food somewhere in the afternoon or early evening, and 1 capsule on an empty stomach right before bed. Probiotics are essential for helping your body absorb nutrients, break down food, boost immunity, and more.

Healing your digestion and increasing stomach acid generally takes about 3 weeks. It’s a pretty short process, but you must be consistent. Remember, you have to have 3 main things for good digestion (and it turn have healthy, beautiful skin): good bacteria, proper stomach acid, and healthy intestinal lining. All three have to be in good shape and in balance so that you can break down food, assimilate nutrients properly, and prevent any food particles from leaking out of your gut.

I kept this post free of any unnecessary jargon – this should be helpful and if you have any questions, definitely leave a comment!
~Steph  x

Blackheads might seem like some strange and difficult cousin of “normal” acne, but blackheads are still pimples — it’s just that they are open and the contents oxidize and turn black. Delicious. Many of the techniques to getting rid of acne are the same for getting rid of blackheads, but there are a few extra things you can do to banish them from your face. Here is a list of things you can do:

1. Balance the oil. Blackheads are a result of a dry, dead outer layer of skin getting caught up with the oilier under layer. Balancing this out with proper diet and vitamin intake is of utmost importance. There are tons of articles on this blog for you that detail this topic, as well as my book which also includes a meal plan to help you along.

Simply: focus on eating vegetables and non-sweet fruits (e.g. leafy greens like spinach, romaine, etc.; zucchini, cucumber, celery, bell peppers, tomato, etc.), low-glycemic fruits (e.g. berries of all kinds, lemons, limes). Just as important is not eating fried food (the oils become deranged and rancid, contributing to inflammation, hormonal imbalances and oilier skin), most grains, refined sugar, and high-glycemic fruits. You may also want to lower or eliminate your consumption of dairy, since it contains androgens, which are male-type hormones that can contribute to increased product of sebum (oily skin) and breakouts/blackheads.

2. Do not overwash. This only dries out your top layer of skin and forces your skin to produce more oil to make up for you washing it away all the time. You’ll end up with more blackheads and skin irritation. Wash once at night with a natural cleanser (such as 100% Pure foaming washes or ARCONA bars), and if necessary, do it again in the morning or wash with plain water only in the morning.

3. Exfoliate properly. While physical exfoliants and scrubs are excellent for most people, I find that non-physical exfoliants and peels are superior for those with lots of blackheads because it evenly removes the top layer of dead skin that would normally clog the pore and generate a blackhead. Fruit acids/enzymes, salicylic acid, lactic acid, and glycolic acid are excellent for preventing blackheads. Try ARCONA Raspberry Resurfacing Peel, SIRCUIT Mocha Locha 4% Lactic Acid peel, or try a DIY yogurt mask. Use a mild peel like this 2–3 times per week.

4. Water, water, water. It’s simple, but it works wonders. Drink lots of quality filtered water or spring water, and only water. Natural, preservative-free teas that you brew yourself are also acceptable. So is freshly squeezed lemon in warm water. Some people find that just by drinking more water they notice less blackheads since it keeps you hydrated (along with your new diet of fresh veggies and fruits, right?).

5. Avoid the sun. When you go out in the sun, wear a hat so it protects your face. You can get sun on your arms and legs so you get your Vitamin D on, but avoid it on your face. Sunlight reacts with the junk in your pores and can cause it to blacken  and voila! blackheads. Wearing a natural zinc-based sunblock is effective, but if you’re like me and dislike wearing heavy sunblock all the time, slap a hat on.

6. Get ‘em out. You may find that gentle peels several times per week (see tip #3) will be enough to keep your pores small and free of blackheads. However, you may want to give yourself a mini-facial once or twice per week initially just to get the majority of blackheads out. You can also do this periodically as-needed.

Get started: Steam is unnecessary. Just wet a clean, gentle washcloth with hot water (not boiling, just hot), and apply it to your freshly washed face. If it’s too hot, let the cloth cool for a little bit, but you want it tolerably hot so it softens the sebum in your pores. Leave that on your face about 5 minutes or until it gets cool (which may be up to 10 minutes). Once you remove the cloth, quickly pat your skin dry and immediately apply your natural, gentle peel product. Follow the directions, but in general, leave the peel on for no longer than 15 minutes. The peel should not burn or irritate your skin – if it does, find a new one. Remove the peel with warm water and/or a warm wet washcloth. Use your metal extractor tool to gently press out the remaining blackheads. Don’t totally go to town on your face – if you have a lot and it’s going to take more than 5 minutes to remove all of them, then do one section (i.e. your forehead) and resolve to do the other sections of your face at another time a few days later. Follow-up with a natural toner (e.g. ARCONA Triad Pads, Sophyto, Skin Apotheke toner waters, or DIY apple cider vinegar toner) to normalize your pH and clean the pores.

7. Take an omega 3 supplement. This is important for balancing hormones and ensuring you get enough good fats in your diet, since not all of us are so good about eating high-omega fish regularly or eating grass-fed meats. To ensure you’re getting enough, take a concentrated liquid fish oil, concentrated fish oil capsules, or krill oil capsules (if you’re allergic to shellfish, stick with fish oil only).

8. Move! In order for your body to stay healthy and young, as well as keep your bones strong and give your skin a beautiful glow, you need to move your body. If you sit all day in class or at work, make a point to exercise somehow on a daily basis. You have lots of options and zero excuses. You have the time, you have the energy, just do it. Try bike riding or walking around the neighborhood, do a workout DVD, follow a quick BodyRock.tv workout, take a yoga class, go swimming, whatever…just move. You don’t need to be on some specific exercise program and go nuts. Exercise is the single most important thing next to diet (which is why it’s last on the list? don’t judge haha).

Follow these steps and you will be blackhead-free in a two weeks. However, maintaining blackhead-free skin takes a consistently good diet, exercise routine, and skin care. Did I miss any tips that worked for you? Let us know by leaving a comment!
~Steph  x

Hey everyone! I hope you are all gearing up to have an amazing weekend. I have been doing a lot more cooking lately and researching into the most beneficial spices and herbs for our health (which then translates into clear, healthy skin). Below are 6 top “clear skin” spices that you can start incorporating into your daily life:

{LICORICE}
Benefit: Anti-inflammatory. Has the ability to increase the natural steroid output by the adrenal glands, which is great for people with adrenal fatigue and inflammation (i.e. eczema, psoriasis, acne).
How to Use: Try 1–2 cups of licorice tea per day or a prepared tincture (Cedar Bear Naturales makes great tinctures). As a safety precaution, do not take licorice for more than 7 days at a time – give it a rest in cycles (7 days on, 7 days off) and try to avoid long-term usage unless you are supervised by a naturopath, integrative doctor, or other physician.

{TURMERIC}
Benefit: Antioxidant and anti-inflammatory. Turmeric is 5–8 times stronger than antioxidant vitamins C and E. Turmeric is also able to neutralize the hydroxyl radical, which is considered one of the most (if not the most) destructive and reactive of all oxidants. Curcumin is responsible for turmeric’s anti-inflammatory properties and it inhibits the activity of enzymes that are responsible for inflammation.
How to Use: Make turmeric tea, make a chicken or seafood curry with an Indian curry spice mix (which contains turmeric), or take turmeric capsules (I take 2 Paradise Herbs turmeric capsules per day).

{BLACK PEPPER}
Benefit: Increases the bioavailability of just about all other foods and compounds, particularly curcumin (found in turmeric – see above).
How to Use: Put a pinch or two (or three) in your meals or to your delicious Indian curry (see above).

{CLOVES}
Benefit: Anti-inflammatory, antibacterial, antioxidant. May help muscle pains and arthritis pain. Clove contains eugenol, a mild anesthetic useful for tooth and gum pain, and sore throats. Clove also assists with asthma and bronchitis. Perhaps most notably, clove eliminates intestinal parasites, fungi, and unfriendly bacteria.
How to Use: Put 1–3 drops of clove oil in a tall glass of water or non-plastic water bottle, which is something I do a lot. It adds a nice spicy taste and is surprisingly refreshing. You can certainly put more than 3 drops in once you’ve gotten used to it, but don’t overload – too much and you could get stomach upset. Clove is often used in spice mixes and tea mixes as well, or you can get cloves (they are a small, dried flower that looks brown and sharp) and grind them fresh for use in your dishes.

{GINGER}
Benefit: Anti-inflammatory. Eliminates gas/bloating and soothes the intestinal tract. Also boosts the immune system. Ginger also lowers cholesterol levels and prevents the oxidation of low density lipoprotein (LDL), effectively preventing vascular disease.
How to Use: Get some fresh ginger and grate it into food as it’s cooking, juice a small knob of ginger into your vegetable juice, or sprinkle ginger powder in your meals. You can also use bottled ginger juice in cooking. Ginger ale (as long as it’s all natural, preservative-free, etc.) and ginger tea are other options.

{CINNAMON}
Benefit: Anti-inflammatory. May help pain and stiffness of muscles and joints. Helps to prevent urinary tract infections and mouth issues (gum disease, decay, etc.). Several studies, including one done by the Human Nutrition Research Center (an off-shoot of the USDA), found that cinnamon contains a compound that lowers your blood sugar, which in turn helps to stabilize weight and lower inflammation (thereby helping skin issues like acne and eczema).
How to Use: Add 1/4 – 1 teaspoon of cinnamon to your food or drinks.

I hope you enjoy these herbs/spices and the excellent reasons to use them. If you have any herbs/spices you like to use or any recipes to share, definitely leave a comment!
~Steph  x

Hey everyone! I wanted to share a question I received the other day regarding small bumps on the skin (also known as subclinical acne, if you want to get technical). Oddly enough, I have gotten a few questions regarding this problem and I used to have this very same thing on my forehead, so I thought this would be good to post in public instead of replying in private as I usually do. (And yes, I got Cassie’s permission before posting the email she sent me. Thanks, Cassie!)

FTC Notice: I am not affiliated with or sponsored by any of the companies or products I mention. These are my 100% honest, unpaid opinions and recommendations.

Hello My name is Cassie. Your beauty guide is awesome, I definitely hope to grab a copy of your book someday!

I have a quick question. Most of my skin is generally pretty clear right now, but I ALWAYS have bumps on my whole forehead! It’s not smooth at all, and in certain light it just looks awful. They’re not really zits, because they never turn red or puss and they don’t pop. (although some are a little red.) It just makes my forehead look unclear and gross Make up usually goes on unevenly there too, it’s so annoying. Any tips??

The only time it ever cleared up completely was when I went on a mild form of birth control for hormones. Thanks so much!

Cassie

Right off the bat, there’s good news: This is probably the easiest type of acne to treat because you don’t have any pustules or the typical redness/inflammation. Your main focus here is going to be on balancing your oil production and exfoliating.

What’s happening is your pores are getting clogged by the waxy substance that is your sebum (our skin is not actually oily – it’s technically waxy since sebum is a wax) and are unable to release the junk, but instead of getting infected and forming a pustule, they remain inert and sit there as clogged bits under your skin.

{EVALUATE YOUR PRODUCTS} Take a good look at the skin care products and makeup you are using. If they contain waxes, silicones, or mica, that is probably one of the causes of your clogged pores. I suggest switching to quality natural products that do not contain the aforementioned ingredients. If you use foundation, go for a mica-free, bismuth-oxychloride-free mineral makeup such as Alima Pure or All Natural Face. If you prefer liquid foundations, Living Nature, Miessence, Real Purity, and Vapour all make them (some may contain waxes, so just double-check and see if you can order samples).

As far as cleanser goes, use a gentle one that is made for oily skin (just because skin is oily doesn’t mean it’s not sensitive, so never get anything harsh). I like to use ARCONA Clarity pads (they call them aftershave pads, but they are ideal for eliminating those little skin bumps as well as hormonal blemishes) and ARCONA Triad pads to cleanse my face, though I also love 100% Pure’s Lavender Foam Wash. As far as moisturizer goes, use one that doesn’t contain waxes. My personal favorite is ARCONA Magic White Ice because it is wax-free and does not clog my pores.

{CLEANSE THOROUGHLY} Not washing well enough can be another huge cause of subclinical acne. If you wear makeup, be sure you are removing it 100% at the end of the day. Even if it’s 3 am and you’re dead tired – remove your makeup thoroughly. You may need to use a natural makeup remover like pure coconut oil or pure sweet almond oil (just pour some on a cotton pad and swipe it over your makeup), followed by two cycles of face washing (i.e. wash once briefly, then wash again more thoroughly and concentrating on your T-zone). You will be surprised how much makeup still remains on your face when you only wash it once. After cleansing, you may want to use a toner (i.e. the ARCONA pads I mentioned above, or a toner from Sophyto, 100% Pure, or The Neem Man) just to get off any residual cleanser or makeup.

{EXFOLIATE PROPERLY} Use a non-physical (i.e. no scrubs!) exfoliation method for now, so as not to irritate and break open the bumps. If you are on a budget, try a yogurt or sour cream mask, which utilizes lactic acid to gently slough on the top layers of skin. There are a few requirements: 1. the yogurt (or sour cream) must be plain and unsweetened, 2. the yogurt must not contain any fillers, binders, preservatives, or thickeners like tapioca, gums, syrups, BHT, ascorbic acid, etc., and 3. it is preferably organic. Apply it to your skin a MAXIMUM of 10 minutes after washing your face, 3 times per week.

After 3 weeks, if you find that the yogurt is not strong enough and you are not seeing a retreat of the bumps, try using a more concentrated lactic acid or salicylic acid. My favorite products for natural non-physical exfoliation (and what got rid of my forehead bumps 100%) are the ARCONA Clarity pads and ARCONA Triad pads that I mentioned earlier in reference to cleansing. I use one of each, morning and night (I use them as a cleanser and toner, all in one, which is ideal for me because I don’t wear makeup or live in a very polluted area).

What also helps to prevent and get rid of existing bumps (as well as blackheads) is vitamin A. Some people might find results using an egg yolk mask (whisk the yolk of an egg – preferably organic and/or local) a few times per week. Other people may need stronger vitamin A from a product. My favorite is ARCONA Vitamin A Complex, which you can use 2–3 times per week at night, prior to applying moisturizer. I find this works particularly well for preventing blackheads and removing existing ones.

Once you start to notice the bumps diminishing, you can incorporate physical exfoliation (i.e. scrubs!) every 7–10 days in addition to your non-physical exfoliation tactics. You don’t want to over-exfoliate, which is why I suggest only once every 7–10 days for a scrub in this instance. My two favorite scrubs are Skin Apotheke Ubtan Scrub and ARCONA Cranberry Gommage, since they both contain soothing ingredients and are inherently non-irritating. To use them (don’t use both – pick one), apply very gentle pressure and massage in circular motions for 1 minute, then leave it rest on your skin for a few minutes as a mask. Works like a charm!

My final suggestion is to balance your internal body mechanisms so your body does not overproduce sebum (your skin’s oil/wax). You can do this simply with a few dietary adjustments.

1. Get at least 1 cup of green leafy vegetables in your body every day (spinach, kale, etc.) – steam them lightly or blend a handful in with a fruit smoothie so you can’t taste it but you get all the benefit. The nutrients in green leafies work wonders on your skin, giving it a beautiful healthy glow, reducing under-eye circles, and balancing oil production.
2. If you eat meat, switch to grass-fed or wild meats whenever you can, such as buffalo/bison, deer, grass-fed beef, wild or free-range turkey/chicken, etc. The reason for this is grass-fed/wild meats contain a balanced ratio of Omega 3 to 6, as well as CLA, which is a healthful fat that helps us maintain our natural weight.
3. Supplement with quality fish oil that contains a high level of EPA and DHA (careful: most fish oil is not very concentrated and you have to take a ton of capsules to get a benefit). My favorite is Nordic Naturals Ultimate Omega because it is very concentrated and doesn’t result in any strange fish burps. Take 3–6 capsules per day. I take 6 capsules per day. (Note: unfortunately, vegetarian oils are inferior due to their low amounts of EPA – ideally, your Omega 3 supplement should have an equal ratio of EPA to DHA in order to provide the best anti-inflammatory benefit.)
4. Reduce the amount of inflammatory foods in your diet, such as refined sugar and processed grains. Go for healthier alternatives like stevia (a natural, safe sweetener from stevia leaf), raw/unfiltered honey, and whole sprouted grains (sprouted grain breads are available more abundantly now, especially at health stores and groceries like Whole Foods). As a general rule, don’t include grains at every meal – this is a simple way to reduce acne.

On a final note, if you have the financial means and you are in a hurry to get rid of the bumps, see a qualified aesthetician who will do a series of facials (most likely 1 facial every 2 weeks for 2–3 months, depending on your skin sensitivity) that will remove all the bumps. However, you must incorporate the recommendations I listed above in order to keep the bumps away permanently.

Let me know how this goes!
~Steph  x

Hey everyone! I get a lot of questions relating to diet: “is dairy okay?” or “can I eat tofu?” or “what do you eat?” While I will be posting my personal nutrition and exercise routine soon, I thought it would be beneficial to talk about some simple dietary changes in the meantime.

Here are 3 simple diet changes you can make right away that will improve your skin and help eliminate acne. Stick with it! It may take up to 4 weeks to start seeing results, though most people will experience clearing up, reduced redness, and/or a cessation of new blemishes within 7–10 days.

{DIET CHANGE #1}

Reduce (or eliminate) grains from your diet. This is just one simple thing, but it’s a big change for many people. Why reduce/eliminate them? In short, grains spike your insulin response whether they are whole grain or not. Grains are high in starch (so are potatoes, by the way) and that means the body converts that starch into sugar. The more processed the starch (flour, bread, breadcrumbs, pastries, bagels, muffins, etc.), the more quickly your body converts it to sugar, resulting in a surge of insulin. Spiking your insulin results in a few things: inflammation, which can cause everything from acne to eczema to fibromyalgia and other inflammatory conditions, and decreased insulin sensitivity, which results in weight gain, fatigue, and pre-diabetes or diabetes. Essentially, insulin is the primary hormone (cortisol is another one) that tells our bodies to hold onto fat and the more insulin we have, the more fat we are going to store, which then leads to weight-related health issues as well. As you can see, everything is connected and it is all a cycle, and at the root cause, it’s often diet.

Furthermore, there is the problem of gluten (meaning “glue”) and sapponins, which exist in most grains and seed grains like quinoa. Both have a nasty habit of destroying the villi in our intestines, resulting in poor digestion and leaky gut syndrome, which then results in allergies, inflammation, and skin disorders like acne and eczema. People with Celiac have a more severe reaction to gluten than the rest of us, but we are all effected negatively by the introduction of gluten into our guts.

Do you even need grains in your diet? It’s a HUGE misconception that we need grains in our daily diet. Granted, whole grain is better than the stripped down white stuff, but it’s still not that great for your body. We are raised with grains because it’s cheap, it’s easy, and it adds bulk to our meals. Buuuut, they’re low in fiber, not very nutritious (compared to fruits, veggies, and meat/seafood), spike your insulin, come with a high carb and calorie cost, and most of them taste pretty bad by themselves (except rice, in my opinion). According to the USDA, brown rice is only 4% fiber and whole wheat sits at 12% fiber. In comparison, an apple and spinach are 15% and 50% fiber, respectively. Big difference, eh? Overall, fruits and veggies are a much better option if you need a sweet or carb fix – they’re high in fiber, keep your insulin stable, are lower in carbs/calories, and taste delicious by themselves. Plus they’re high in water, which in turn hydrates your cells and keeps your skin looking lovely.

What about the nutritional value of grains? Dollar for dollar and pound for pound, vegetables, fruits, and meat are far superior than grains in ALL nutritional aspects. You cannot get anything from grains that you cannot get from veggies, fruit, or meat/seafood. For example, you get more B vitamins, vitamin A, calcium, zinc, and fiber from fruits, veggies, and meat than you ever could eating grains. This is pretty fun: 1 cup of cooked spinach (boiled) provides 377% of your RDA for vitamin A, 29% vitamin C, 24% calcium, and 36% iron. Let’s compare that to a slice of whole wheat bread, shall we? 0% vitamin A, 0% vitamin C, 3% calcium, and 4% iron.* Furthermore, grains and wheat in particular are not health foods – this article does a great job of explaining some of the toxic and inflammatory effects of wheat and certain grains.

Keep in mind, I said “reduce or eliminate,” so if you are more of the reducing rather than the eliminating type, I have a few suggestions for you:

Go with a sprouted bread like Ezekiel, which is flourless and made from sprouted whole grains, which means it has more fiber and less starch, and will not cause the same crazy insulin surge as a slice of Wonderbread. Brown rice and rice in general (except for white rice) are acceptable grains due to their lack of gluten and sapponins. No other grain or seed grain is really that acceptable (for instance, kamut is high in fiber, but it contains gluten, so that makes it a bad option, and quinoa contains sapponins, which makes it a bad option as well). And as a general rule, eat grains minimally. Reduce your portion size of them and only include them when you absolutely have to have them (i.e. killer cravings). Personally, I go months at a time without eating a single grain, but if a monstrous craving strikes for a chocolate chip cookie, you bet your butt I’m going to eat it.

{DIET CHANGE #2}

Kick the soy and dairy. Soy contains plant estrogens, and dairy (particularly the conventional un-fermented stuff) contains androgens that mimic male sex hormones. Both soy and dairy disrupt our own hormone balance and mimic our natural human hormone production. A lot of acne cases stem from a hormonal imbalance caused by diet and/or the liver’s inability to process hormones efficiently. You can easily begin to rebalance your hormones by eliminating dairy and soy from your diet. Some dairy, such as organic grass-fed kefir or yogurt, may be all right for some people since the benefits can far outweigh the potential problems. However, it is best to eliminate dairy totally for 3–6 months before adding kefir or yogurt into the diet. You can also try goat milk (preferably raw and/or organic) later on, since it contains less hormones, zero lactose, and smaller fat molecules that are easier to digest.

Soy-related hormonal imbalances can reveal themselves via weight gain, water retention, and hormonal or cystic acne around the mouth and chin. Switch from soy milk to almond milk (you can make your own nut milks really easily, too). If you eat packaged foods, look out for soybean oil and soy protein. Non-GMO soy lecithin is fine. If you insist on eating soy with meals, eat only fermented, organic soy: tempeh, miso, or natto. Organic soy cannot be GMO, meaning it is less harmful (it doesn’t damage DNA like GMO foods do) and the fermentation process eliminates some of the hormonal qualities and creates more vitamins (specifically vitamin K) and probiotics.

{DIET CHANGE #3}

Eat more organic veggies. Yes, fruit is nice too, but organic (fresh or frozen) veggies like spinach, broccoli, kale, collards, Swiss chard, zucchini, parsley, cilantro, cauliflower, and asparagus are superstars when it comes to supporting healthy, glowing, acne-free skin. There are numerous ways to incorporate them into your diet. Steam up a cup of veggies with your lunch or dinner. Add spinach to your morning omelet. Drink a green smoothie (generally 1 cup filtered water + 1 handful of green leafy veggies + 1 or 2 handfuls of fruit). Drink a green juice. This will have a huge positive effect on your skin – oil production will balance out, your skin will have a gorgeous glow and color to it, and you will experience far less breakouts (or none at all).

*Thank you to Nutrition Data for the nutrition facts.

I hope that helps! Let me know if things are working for you. Feel free to leave a comment, I love reading them.
~Steph  x

P.S. I want to make it clear that I am not recommending a heavy meat diet (I’m not sure where anyone is getting that from, since I make no mention of that in this article or anywhere else on my blog). I am recommending a shift in diet to heavy on the vegetables with a balanced intake of fruit, meat, seafood, and eggs (if you’re not allergic). All you can do is try it out and see how you like it. Remember, if you are eating a certain way according to a certain dogma and you expect different results by eating that same way…you’re not going to get anywhere. Fixing a problem (i.e. acne) requires changing something you’re doing that your body doesn’t like. Fix it and you’ll see a huge difference in your skin.

Sale ends December 24th (tomorrow) at midnight, Pacific Standard Time.

I hope everyone is doing well and avoiding all the colds and flus. And a huge thank you to everyone who has posted their beauty tips so far – I love reading them!

~Steph  x

As we’re approaching winter, I thought it would be a good idea to post some advice on preventing dry skin in the upcoming colder months. It’s not the cold itself that makes our skin dry — it’s that funky dry air the heaters pump out 24/7. This dry air tends to make normal skin dry, and already-dry skin tends to get tight, scaly and flaky. Here are some tips to keep this from happening.

1. Avoid these ingredients in all your skin care, makeup, and hair care products:

Sodium lauryl sulfate (SLS)
Sodium laureth sulfate (SLS)
Parabens (methylparaben, propylparaben, etc.)
BHT
Mineral oil
Petrolatum
Propylene glycol

These ingredients contribute to skin problems, specifically drying it out and/or not letting your skin breathe and causing blocked pores and breakouts. Avoid them and seek out natural products (I mention a bunch of brands throughout the blog and in my book, too).

Picture from Sarah’s Blog: Syrup & Honey

2. Hydrate from the inside. Your best friend this winter is going to be green juices. Or green smoothies. Or both. These are my secret weapon! Green juices and green smoothies are the original vitamin water — they carry skin-loving nutrients into your body much better than plain water (though plain filtered water is still amazing for you). For example, a green smoothie made with a cucumber, apple, 2 cups of filtered water, and a handful or two of spinach is going to flood your body with silica, vitamins, minerals, and fiber that will make your skin absolutely glow and prevent breakouts.

If you want hydrated, glowy skin, stop drinking soda and coffee, and cut down on alcohol. These three things dry out your skin (alcohol can actually make it oilier as well as help to enlarge pores) and make it harder for your body to maintain healthy, hydrated skin. Some alcohol has repeatedly been found to be good for you (particularly wine and sake, not hard alcohol) and enhances mineral absorption and antioxidant protection. Just don’t overdo it. Switch from coffee to Teeccino or tea, and switch from soda to natural sodas like IZZE or try sparkling water. I just drink filtered water from my under-counter water filtration system (Environmental Water Systems is my absolute favorite) along with my green juices, green smoothies, and tea (Mountain Rose Herbs green and red rooibos are my favorite).

3. Hydrate from the outside. Oils are amazing for keeping your skin smooth and protected. Everyone’s skin is different and your skin may prefer one oil over another, so experiment and see what you like best. A general guideline is to make sure the oil is organic and produced without chemical solvents (i.e. hexane). Cold processed, cold-pressed, and expeller-pressed are great. Some natural oil choices include: extra virgin olive oil (rich and moisturizing, great for night), grapeseed oil (a lighter oil, oily skin will love it, great for daytime for all skin), coconut oil (great for preventing blackheads), jojoba oil (mimics our natural sebum), emu oil (not vegan, but excellent for dry skin and people prone to dermatitis or eczema), apricot kernel oil (rich in fatty acids but lighter weight than olive), sweet almond oil (light, great for removing makeup, some say it’s especially good for the under-eye area and dark circles), shea butter/oil (very rich and thick, best for the body or extremely dry skin), watermelon seed oil (good for all skin types, rich in fatty acids), argan oil (lightweight, almost dry feeling, better for oily skin and those prone to breakouts), and rice bran oil (a lighter-weight oil, nourishing, rich in B vitamins).

Also pick up a formulated hydrating serum and moisturizer to wear during the day if you don’t want to use plain oil or you want some additional antioxidant effects or nutrients. You can also layer a moisturizing lotion or cream on top of the oil (let it soak in 5–10 minutes first) if you have dry skin. Some brands to check out are 100% Pure, Living Nature, Jaime Earl, Dr. Mercola’s skin care products, Tilvee, Lily Organics, Eminence Organics, Living Nature, ARCONA, and Sophyto. That’s all I can think of at the moment. ;D

Another thing you might like is Avene Thermal Water Spray (it’s $16 for a big ole’ spray bottle). Avene uses mineral oil and parabens in their other products, but their thermal water spray is the pure water from their fresh springs which has a great ratio of minerals and nutrients, which is very healing for those with dry skin, dermatitis, and eczema. I used to use their products when I was 19 and had eczema (and when their formulations weren’t as artificially-oriented). Now I use their spray again for keeping my skin moist during the day — whenever it feels a little parched. After I wash my face and pat dry, I mist a little on and then immediately apply grapeseed or olive oil to seal in the moisture. It works like a charm. You can also use it to set your makeup if you wear mineral foundation. If you want to try other water sprays, check out Mountain Rose Herbs. They have a great selection of floral waters (a.k.a. hydrosols) for toning, setting makeup, hydrating, etc.

4. Supplement. Unless you live on your own farm with rich organic soil and a stream full of fish in the backyard, you’re going to need some supplements to give your body an ideal level of what it needs to keep your skin glowing and hydrated. There are just not enough nutrients in our food today, and with all the contaminants in our air and water, we need a little extra help.

First, take a quality whole foods based supplement, such as Garden of Life or New Chapter. I have been taking Garden of Life Raw One for Women for about 2 years now and love it. Next, you can take supplemental Vitamin C if you are stressed or sick and MSM (2,000 mg. – 10,000 mg. per day) if you want to even skin tone and reduce scarring.

Another supplement to try is a quality fish oil or krill oil (krill is shellfish though, just FYI in case you’re allergic) for Omega 3 fatty acids. I like Carlson Labs Cod Liver Oil with Lemon. Another supplement (particularly if you are female and prone to lower estrogen levels, such as a menopausal situation) for dry skin is evening primrose oil and black currant oil. Both are good sources of Omega 6 fatty acids, including anti-inflammatory GLA (gamma-linolenic acid). Fish and krill oil is superior to flax because it is a more complete Omega 3 and does not have any estrogenic qualities (unless that is what you’re looking for).

For Omega 3 acids like Carlson liquid cod liver oil, take 1 tsp. – 1 Tbsp. twice per day with meals. Or for Omega 3 capsules, take about 3,000 mg. per day. For Omega 6 acids like evening primrose and black currant oils, take a 500 mg. capsule twice per day. Both Omega supplements can take up to eight weeks to see a big change in your skin, but you may notice changes like smoother, more hydrated skin within the first two weeks.

5. Humidify! Get some moisture back in the air with a humidifier. Or better yet, keep your thermostat low to prevent the heater from kicking on all the time. What I like to do is keep a window open while I sleep (even if it’s 32 degrees at night). I just bundle up under more blankets and let the cold, non-dry air come in. It works wonders for keeping your skin from drying out. Another thing that helps is keeping houseplants. I have plants everywhere, and my favorite are pothos because they’re pretty, easy to care for, and filter the air. The more plants you have breathing in your home or room, the more fresh and hydrated the air will be.

6. Take skin-friendly showers. Bathing and showering in chlorinated water is a big fat no-no. Chlorine is a known skin, eye, and lung irritant, and many allergists and physicians (even Dr. Oz brings it up all the time) highly recommend using water filtration to prevent hair breakage, ease dry skin, and ease asthma and skin allergies. The EPA has a dozen reports about how chlorine is a skin, eye, and lung irritant and will bond to your hair protein and make it brittle. If you can’t afford a quality whole home carbon filtration system like this one (there are a lot of cheap crappy ones, don’t fall for it), at least get a high-quality shower filter so you’re showering in chlorine-free water.

Next, wash in lukewarm or warm water. Never use hot water in your shower, and try not to linger too long. If you get really dry, flaky skin in the winter, this is especially important for you. I know, I love taking long showers too, but at least keep it warm so it’s not stripping all the healthy oils from your skin. Right out of the shower, towel off a bit and use an all-over body oil or body butter. Any of the amazing oils I listed in #3 will work beautifully.

Same goes for face washing. Use lukewarm water, never hot. Use a few splashes of cool/cold water to give a final rinse and help tighten your pores. Follow with your toner (floral water, witch hazel toner, neem leaf water, or whatever you like) and moisturizing oil/serum/lotion.

7. Move. Exercise is amazing for releasing waste from your lymph system and stimulating a good oil balance in your skin. If you have dry skin, exercise will help keep it hydrated, stimulate bloodflow and get much-needed nutrients to the face. Remember that oily skin is not the problem, it’s just that bacteria and internal waste get caught up in that oil and cause a problem. If you keep your machine running smoothly, you won’t have a problem. If you are prone to being stressed or angry, try a calming yet sweat-inducing yoga or pilates class. Many gyms offer them as part of monthly memberships, or you can go to a specialized studio. Definitely get an in-person experience before you purchase any DVDs so you don’t hurt yourself. High intensity interval training, circuit training, and plyometrics are also amazing exercises that have two huge benefits: 1. fast results if you’re looking to lose weight and 2. they’re perfect for people who are short on time. Each HIIT/circuit/plyo workout takes anywhere from 4 minutes to 35 minutes, depending on what routine you want to do and how much time you have. Only do them 2–3 times per week, and do yoga or other calming exercises (a nice, easy or moderate hike, for instance) the rest of the week. The goal is not to make your body produce extra stress hormones that can make acne-prone people breakout.

Let me know if you have any tips or if I may have forgotten something!
~Steph  x

Hey everyone! Exciting news: I was featured in today’s I Heart Daily newsletter. If you haven’t subscribed to them yet, definitely do so! I’ve been subscribed to them for over a year and they find the coolest stuff.

Here is a little excerpt from their newsletter/website:

Beauty Blogger: Stephanie of Epic Beauty Guide

11–03-10: Stephanie Elizabeth is the blogger/vlogger behind Epic Beauty Guide. She offers complete and informative advice on how to keep our skin healthy and happy by using natural products.

In addition to her site and YouTube channel, she also has a book, The Real Guide To Flawless Skin. “I started to get a lot of requests for a book on how to get rid of acne,” says Stephanie. “My goal was to make it very clear and uncomplicated, and a lot of the advice could be used to treat eczema as well since they are both inflammatory conditions.”

This lady knows what she’s talking about (her skin is glowing!). Read on for some stellar beauty advice and tips!

I Heart Daliy: What motivated you to start your beauty blog? READ MORE…

I hope you enjoy the article. )
~Steph  x

The bad news first: you can’t really shrink your pore size once they’re enlarged (it’s not impossible, but definitely difficult), but you can definitely prevent them from looking enlarged by keeping them free from extra oil and debris, and keeping your skin firm and elastic. Clogged pore = large pore!

The good news is that there are a few ways to minimize the size of pores naturally and prevent them from getting bigger, and I’ll also be mentioning a few treatments that are for stubborn cases that may need a professional touch.

Shrink Your Pores (Part 1)

Shrink Your Pores (Part 2)

{PORE SHRINKING TECHNIQUE #1}

Bob’s Red Mill Aluminum-Free Baking Soda, 1 lb., $3.99 or Skin Apothke Ubtan Scrub, 2 oz., $9
Baking soda is a tried and true (and cheap!) method to exfoliating, and as we all should know, exfoliating is key to keeping your pores clear and small. Makeup artists swear by it to perfect the face prior to makeup application and many people swear that it prevents and treats their acne and large pores. Baking soda is perfect for normal, oily, and acne-prone skin that is not super sensitive. If you have very sensitive or very dry skin, use baking soda with caution or try Skin Apothke Ubtan Scrub, which is a gentle, Ayurvedic herbal exfoliant (and my favorite).

Directions: 1.} Wash your face with your normal face wash, 2.} Mix 1 or 2 Tbsp. baking soda (or Ubtan scrub) with water to make a paste, and massage gently over your face in circular motions for about 30 seconds. Be sure to use lukewarm water (never hot) and finish with a rinse of cool water. Try this every night as part of your skincare routine, for a full 5–7 days. You can then use it as needed, 3–5 times per week.

{PORE SHRINKING TECHNIQUE #2}

Mario Badescu Silver Powder, 1 oz., $12
This is a popular way to gently absorb excess sebum and debris from the pores, drawing out blackheads, and minimizing pores. Makeup Alley has over 100 reviews on it, most of them really great, and I have tried it on my sensitive skin with good results. I tend to get blackheads only, and regular gentle exfoliation and use of this powder works well for keeping your pores blackhead-free. This little jar will last you at least 2–3 months if you use it a few times per week. For those with dry and sensitive skin, use this once or twice per week. Those with normal and oily skin will be able to use it 2–4 times. The idea is not to dry your face out! If you have active acne blemishes, I do not advise you use this mask, since it is a drawing mask and drawing masks can worsen an area that is broken out.

Directions: 1.} Dampen a cotton ball with a little water and touch it to the powder, 2.} Apply a light layer on the oily and congested areas of your face, 3.} Leave on 10 minutes and remove with a skin-type-appropriate toner (try witch hazel, rose water, neem leaf spray, lavender water, Sophyto Bioactive, etc.), 4.} Use a little extraction tool to remove any blackheads that have risen out of the pore, or exfoliate gently, 5.} Moisturize with a non-pore clogging, wax-free moisturizer (my favorite is organic extra virgin olive oil or 100% Pure Coffee Cherry Caffeine Face Cream).

Remember: Do not scrub it off and remember to apply a light layer — too thick and it will be hard to remove. You don’t want to irritate your skin.

{PORE SHRINKING TECHNIQUE #3}

Alpha hydroxy and beta hydroxy acids (salicylic, fruit acids, lactic, glycolic), $$
AHA and BHA are known as chemical exfoliants, since there is no physical exfoliating or scrubbing going on, making them ideal for more sensitive types (as long as the % is lower) and daily usage. Try using a yogurt mask a few nights per week, or use a salicylic or glycolic acid treatment gel nightly, such as Naturopathica or Nonni of Beverly Hills AHA! products. Click here for my instructions on how to exfoliate using a yogurt mask. These will actively work to unclog pores and keep skin cells from gathering in your pores.

{PORE SHRINKING TECHNIQUE #4}

Microdermabrasion, peels and laser refining treatments, $$$
Consult with your dermatologist or licensed aesthetician on these treatments to see if they would be appropriate for your skin and budget. Try the natural, less expensive options I’ve listed here (use consistently for at least 2 weeks), and if there is no noticeable difference, then I would suggest exploring these professional treatments.

{PORE SHRINKING TECHNIQUE #5}

DIY peels and pore strips, $
You can easily make your own peels and pore strips, but I have to really caution you on this because you can irritate your skin and cause more harm than good. If you have sensitive, thin, or dry skin, I would not suggest making or using a peel-off treatment. There are two ways I know of to making your own pore strips.

{Pore Strip #1}
Remove your makeup (if any) and wash your face. Soak a clean face cloth in warm water and use it as a compress on the areas you are about to peel. Meanwhile, mix 1 teaspoon of unflavored, natural gelatin with 1 teaspoon organic, full-fat milk. Microwave it for about 10 seconds in a small glass dish. Remove your warm compress and apply a thin layer of the gelatin goop on areas with blackheads (I don’t recommend putting this on whiteheads or inflamed acne), and let it dry. This can take anywhere from 10–30 minutes, and should take less time if you put a smaller amount on. Then peel it off slowly once it hardens. Afterward, you may use a gentle scrub (I highly recommend the Ubtan scrub I mentioned in Pore Shrinking Technique #1, since it contains anti-inflammatory, calming ingredients) to remove any blackheads that have lifted out or any leftover peel. Splash your face with cool water to help the pores close. Then apply a natural moisturizer.

{Pore Strip #2}
Remove your makeup (if any) and wash your face. Soak a clean face cloth in warm water and use it as a compress on the areas you are about to peel. Meanwhile, beat 1 egg white in a bowl with a whisk until it’s really bubbly, about 30–60 seconds. Apply the egg white to your face. While it’s still wet, apply a thin layer of tissue paper to your face and apply more egg white on top of it. Let it dry and harden, and peel off slowly. Afterward, use a gentle, calming scrub, toner, and moisturize with a natural moisturizer. I realize it’s a little hard to explain without a picture, but I found a great video that explains how to do this egg white mask. (OPTIONAL: After you use the egg white pore strip, you can save the yolk and apply that your skin for a good pop of Vitamin A and nourishing moisture for your skin. Simply leave it on 10 minutes and rinse off.)

UPDATE 22nd Sept. 2010: I found another great video on the egg white mask that is also explained very well, plus it’s done by a guy so it might appeal more to the dudes who read this blog.

{PORE SHRINKING TECHNIQUE #6}

Your Diet! Make sure to get a lot of Vitamin C, antioxidants, Vitamin A, Vitamin K, and quality protein in your diet. This means including berries, fish, yogurt, and greens in your daily meals. I have written several articles (and a book, The Real Guide to Flawless Skin – it’s available now! woohoo!) on how to eat for clear, flawless skin. This also goes for keeping pores small — you have to eat well in order for your skin’s collagen stores and elasticity to remain youthful and firm, which controls your pore size. Ever notice that as people age their pores enlarge? That’s because they’re losing elasticity. You can prevent that with a good diet and whole-food, non-synthetic supplements.

{PORE SHRINKING TECHNIQUE #7}

Good Skincare! Make use of natural skin care products that contain antioxidants and skin firmers, such as green tea, white tea, ascorbyl palmitate, ellagic acid, blackberry leaf, gotu kola, berry extracts or concentrates, manuka honey, and neem leaf (you can also use neem leaf as an extract in spray form, which I love). Many of the brands I mention throughout my blog and in my book carry creams, lotions, moisturizers, and treatment serums containing ingredients that will help you shrink your pores and keep them all small. Companies like Skin Actives and Bulk Actives also carry these ingredients (and tons more) to help you make your own treatments, too.

{PORE SHRINKING TECHNIQUE #8}

Cleanse your face well. If you wear makeup, first try wearing less of it and use natural foundation/tinted moisturizer from companies like Living Nature, 100% Pure, or All Natural Face. When you take off your makeup at the end of the day, remove it with a natural makeup remover or plain coconut oil. After that, be sure to spend 1 or 2 minutes really cleaning your face with a good natural cleanser. Be gentle, don’t scrub, but be thorough. Leftover makeup on your skin will only clog pores and create more large pores and make the large pores appear larger.

I hope you guys found that helpful! If you have any tips or tricks you use that have worked to shrink your pores, definitely leave a comment.
~Steph  x

Hey everyone! The book is now available! Sorry for making you wait.

{OVERVIEW}

The REAL Guide to Flaw­less Skin: Only 4 Weeks to Clear Skin For Life con­tains 7 Chap­ters and a Resource guide jam-packed with infor­ma­tion, all in an easy-to-understand for­mat so it’s not over­whelm­ing. Each chap­ter focuses on a par­tic­u­lar aspect of get­ting rid of acne and achiev­ing flaw­less skin: Diagnosing, Diet, Exer­cise, Skin Care, Mind, Heal­ing Acne Scars, and Trou­bleshoot­ing for Dif­fi­cult Cases. I give you a lot of guide­lines, but I also tell you exactly what you can do — so you can either pick and choose, or fol­low an exact pro­to­col, depend­ing on your pref­er­ence. I go into major detail on each sub­ject, more than I could ever do in one of my arti­cles, but I will always update the acne book con­tent on this web­site when new research and new prod­ucts come to light.

• Foods to eat and foods to avoid
• Sam­ple meal plan to get you started
• Detailed skin­care and nat­ural makeup recommendations
• My indi­vid­ual skin care, diet, and exer­cise routine
• Foods and sup­ple­ments for glow­ing skin
• How to get rid of acne scars (and cover them up)
• Answers to frequently asked questions
• Learn to use your mind as a pow­er­ful tool for clear­ing acne
• Advanced help for difficult acne cases
• Super sim­ple, super cheap DIY skin care for those on a tight budget
• Skin care ingre­di­ents to avoid (huge cheat sheet!)
• Free updates to the book via my blog

{2 DAY SALE}

After exchanging a few emails and messages with some of you guys, I decided to offer the book at $14.95. In order to be super budget-friendly, I also decided to offer the book for $10.47 for 2 days,which is 30% off . I want anyone to be able to afford it.

I’m making it available in a printable PDF form, and I left a nice margin on the left so you can print it out, hole-punch it, and put it in a binder if you want a tangible book. It is an instant download, you don’t have to wait at all to start reading it.

The sale ended on August 18th at noon (12 pm PST). The regular price is $14.95.

(P.S. I don’t think I have to really say this, but just in case — please do not distribute the book freely among your friends or family. It’s hard to prevent piracy and copyright violation with electronic books, and I definitely appreciate your help with preventing this. Also, because it’s an e-book, I can’t offer a refund, but I’m sure you won’t need one!)

(HOW TO DOWNLOAD THE BOOK: If PayPal does not automatically re-direct you to the download link, then please click the “Return to Merchant” link on the receipt page.)

I hope you guys really enjoy the book and find it really useful! If you see any changes, revisions, or so on, please let me know via email and I’ll sort it out.
~Steph x