Blueberry Coconut Pancakes with Peppered Eggs

This is an “Epic Beauty Guide Approved” breakfast that will contribute to clear, glowing skin. It is gluten-free, grain-free, dairy-free, and has plenty of healthy fat, fiber, and protein – exactly what you need to for your first meal of the day. Unlike oatmeal or sugary cereal, this will keep you full for hours (for me, it lasts 4 hours, which is a miracle).

P.S. A note about fat. Everything you have been taught about fat by the mainstream media is wrong (especially if you are an American). Fat is good for you. Fat does not make you fat (unless you’re eating a ton of nuts/seeds every day). AND – gasp! – it is best to cook and fry in animal fats like beef tallow, bacon fat/grease, duck fat, etc. or coconut oil. They are extremely stable at higher temperatures and do not cause free radical damage like veggie oils do if cooked at the same higher temps. If you use a veggie oil for anything, stick to olive oil, and use a lower heat setting.

For the pancakes
(makes 5–8 pancakes depending on how big you make them – I recommend making them smaller so they are easier to work with)

• 4 pastured or Omega 3 eggs
• 1 Tbsp. grade B maple syrup
• 1 Tbsp. full-fat coconut milk (from the can – the only ingredients should be coconut, water, and maybe guar gum, nothing else)
• 1/2 tsp. cinnamon
• 1/4 tsp. nutmeg
• 1/4 tsp. baking soda
• 1/4 cup coconut flour (sifted)
• 1/4 cup blueberries (organic is strongly preferred)
• Coconut oil for cooking

 Substitution Options: Carageenan-free (preferably homemade) almond milk instead of coconut milk. Liquid stevia extract instead of maple syrup. Raspberries or dairy-free chocolate chips instead of blueberries. 

What you’re going to do

1. Crack the eggs into a medium mixing bowl and, using a whisk or hand mixer, beat them for about a minute.
2. Add the other wet ingredients (maple syrup, coconut milk) to the eggs. Mix well.
3. Add the cinnamon, nutmeg, and baking soda to the bowl of wet ingredients. Mix well.
4. Using a flour sifter, add the coconut flour into the same bowl as everything else. Sifting it will make the pancakes lighter and fluffier, and get out any clumps.
5. Use your whisk or hand mixer and make sure everything is totally blended and there are no clumps.
6. Now leave the bowl alone and let it sit for about 5 minutes. In the meantime, heat your coconut oil in a pan on medium/medium-high heat.
7. After 5 minutes, scoop about 1/4 cup (or a little less) of the batter onto the pan. Sprinkle the blueberries onto each pancake. Cook each pancake 2–3 minutes each side (do not rush this, otherwise you won’t be able to flip them). Flip and cook the other side.
8. Set the pancakes aside to cool a bit and move onto the eggs.

For the eggs

• 2 pastured or Omega 3 eggs
• Sea salt
• Peppercorns

What you’re going to do

1. Heat up some coconut oil in the empty pancake pan. Either way, keep the heat medium/medium high.
2. Crack the two eggs into the pan, and give enough space between the two so they don’t run together. Sprinkle a little sea salt to taste on each one. Use your pepper grinder to pepper the eggs to taste.
3. Let them cook untouched for about a minute or two, or until you see the white solidify. Flip it over carefully (try not the break the yolk). Cook on that side just briefly, maybe 30–60 seconds.
4. Serve atop two coconut pancakes. Definitely start out with just two pancakes and 2 eggs, as it’s very filling.

Nom away!
~Steph  x

1. Nix the sugar. Sugar comes from several sources, including refined white or brown sugar, raw sugar, grains, breads, pastries, and sugary fruit. Sugar is inflammatory and feeds pathogenic bacteria and yeast, which also disrupts your healthy gut flora that contributes heavily to the health of your immune system, thereby making your immune system weaker and more susceptible to sickness. Focus on eating more healthy proteins and more healthy fats this season, and you will find that you’ll naturally eat less sugar when your plate is filled with a nice fish filet or grass-fed steak, and veggies. Now is a great time to eat an Epic Beauty Guide-style diet of grass-fed meats, wild-caught fish, veggies, and some low-sugar fruits like berries and green apples (no grains, little/no dairy). Your skin will also reward you with a pimple-free, glowing complexion.

2. Keep calm and carry on. Stress is an immune system nemesis, but don’t stress about being stressed. Just take a moment to breathe, relax, read or watch inspirational and stress-reducing books or quotes or videos. What helped me change from a stressed out worrywart to a more calm, take-it-in-stride person? Yoga, books by Byron Katie and Eckhart Tolle, and (interestingly enough) Steve Job’s Stanford commencement speech. Now I just do what needs to get done instead of wasting time worrying about getting them done. It also helps to keep in mind that other people’s problems are not your own, and that it’s also helpful to try not to take anything personally (rude remarks, the bad driver going slow just to annoy you…) because it can only hurt you if you let it. Other ways to reduce stress is to get quality sleep, do yoga, walk daily, drink a cup of green tea (which also helps prevent the flu), eat some free-range turkey or wild-caught tuna (yay for tryptophan!), or go for a swim or soak in the bath with some lavender essential oil. Do whatever makes you feel good and calm.

3. Get some sun. Vitamin D is of the utmost importance when it comes to our health and immunity. There is a reason why people who live in cloudy, virtually sunless northern areas tend to get sick more often and for longer periods – they have a shortage of vitamin D. Do yourself a favor and sit in the sun for 10–15 minutes (cover your head with a hat if you want to protect your face) with bare arms and bare legs to soak up as much sun as possible. Don’t worry, you won’t burn in 10–15 minutes, but you will produce on average of 20,000 IU of vitamin D just in that one session, which is plenty to last you a week or so. You could also take vitamin D3 capsules if sun is scarce. Shoot for 500 – 1,000 IU per day, but check with your doctor beforehand.

4. Stuff your face with bacteria. Yeah, sounds gross but it’s not. Eat your bacteria by consuming fermented foods like yogurt, kefir, sauerkraut, kim chi, non-GMO natto or miso, or take probiotic capsules. Populating your gut with healthy bacteria will help keep you healthy and ward off pathogenic bacteria and yeast. And if you follow tip #1, you’ll also be feeding your good bacteria what they need to eat to be happy and help you.

5. Get your greens. Leafy greens are chock full of important vitamins that keep you super healthy during cold/flu season and beyond. In only one cup of leafy greens, you’ll get a heaping dose of vitamin A, vitamin C, and magnesium. Put 1 cup of greens in a smoothie (you won’t taste it), or steam them and eat them with a meal. Super easy.

6. Zinc it up. This tip is especially useful if you feel a cold or flu coming on. Some doctors and studies suggest taking about 50 mg per day to circumvent a cold/flu or shorten its lifespan. Pop some tasty zinc lozenges (these are my favorite), or take zinc in pill form. Better yet, get your zinc from food, since it’s very easy to overdose on zinc (much like iron) and end up with a shortage of another important mineral, copper. Some zinc-rich food sources include liver, spinach, beef, lamb, turkey, venison, and pumpkin seeds. (Coincidentally, liver is also a great source of copper, the mineral that zinc depletes rapidly when there is too much zinc hanging around.)

Now go forth and enjoy NOT being sick this season.
~Steph  x

My matcha latte mishmash – the final, delicious result

Hey everyone!

I have always been impressed with the benefits of green tea, but could never stand the taste of it plain. I would always order it and then someone would say, “but Steph, remember you don’t like green tea…” Oh yeah.

Until I discovered matcha.

Matcha green tea is the dried, powdered version of green tea. It is grown in the shade (and/or moved to the shade for a few weeks prior to it being harvested), making for a sweeter taste and more amino acids. Matcha contains a bevy of beneficial substances, including the amino acid l-theanine, which has a calming effect and mitigates the effects of stress and cortisol on our bodies. Further, matcha lowers cholesterol levels and prevents glycation, which is responsible for loss of elasticity (wrinkles, sagging) in our skin and damage to our organs. In 2003, researchers at University of Colorado determined that the “concentration of epigallocatechin gallate (EGCG) available from drinking matcha is 137 times greater than the amount of EGCG available from China Green Tips green tea, and at least three times higher than the largest literature value for other green teas” (emphasis mine). In case you’re wondering, EGCG is the cancer-inhibiting, anti-inflammatory, neuroprotective antioxidant that comprises 60% of matcha.

When you purchase matcha, make sure it’s ceremonial grade because you will get the most bang for your buck – the most amino acids, the most EGCG, the best and sweetest flavor, etc. Matcha has a great taste on its own, but my favorite way to consume it is in the form of a delicious latte. Check out my very own EBG green latte below, which contains anti-inflammatory ingredients and healthy fats to help keep your skin hydrated and blemish-free.

{EBG Tasty Skin-Clearing Green Drink}

(like a latte…but better)

• 1 tsp. ceremonial grade matcha
• 1–2 oz. filtered hot water
• 2 tsp. coconut sugar (alternatively, use a pinch or two of stevia leaf powder, or a few drops of liquid stevia)
• 3/4 – 1 cup almond milk, hemp seed milk, rice milk, or coconut milk (do not use regular dairy milk – the casein in milk deactivates tea catechins and EGCG)
• 1 tsp. coconut oil (this lends a subtle coconut flavor, so omit it if you dislike that taste)
• Electric whisk frother

Heat up your water – you don’t want it boiling hot, because you don’t want to destroy the delicate matcha. Using an electric whisk, thoroughly mix the matcha with your wee bit of hot filtered water. Mix enough so there are no clumps. Now add your room temperature or warm milk (you can warm the milk if you want, which I like to do) til your mug is 3/4 full. Mix again with your whisk. Add your coconut sugar or stevia and mix again. Now add your coconut oil (does not need to be melted since it will melt in the hot liquid) and mix again. Done! Delicious and satisfying.

{Getting the Most from Your Matcha & EGCG}

If you’re serious about getting all the benefits of EGCG, you can enhance your body’s absorption of EGCG by taking it with 200 mg vitamin C (in ascorbic acid form) and 1,000 mg omega 3 fish oil. To further enhance absorption, you can also include piperin from black pepper.

To get vitamin C: 1 cup of red bell pepper, 1 papaya, and 1 cup of steamed broccoli all provide almost 200 mg. of vitamin C each (just 3 examples – all fruit and green leafy veggies, as well as liver, contain vitamin C).

See where to get peperine.

See where to get cod liver oil.

{Green Tea/EGCG Tips}

1. Store your matcha powder and any green tea extract/EGCG pills in a dry, cool area. EGCG degrades in heat and humidity, so a dark pantry or the fridge is best.
2. Drink your matcha tea and/or take your EGCG capsules in the morning, at least 30 minutes before eating anything.
3. When having your second drink of matcha or second dose of EGCG capsules, it is best to wait 4 hours after eating, and at least 30 minutes before eating again. This is only useful if you wish to achieve high absorption of EGCG.
4. There are side effects at super high doses of EGCG, so stick to a maximum of 800 mg. per day. An effective, safe amount is 500 mg. per day, which you can get from EGCG capsules but is best received by consuming matcha (for its other benefits, including calming l-theanine), which has 50–60 mg. EGCG per 1/2 tsp. I use 1 tsp. of matcha whenever I make a matcha drink (smoothie, latte, plain tea), so I would need 4–5 cups per day to get 500 mg. Instead, I drink 1–2 matcha beverages per day, and if I feel like it, I supplement with 150–300 mg. EGCG capsules (Pure Caps Teavigo).

Hope you enjoy! And don’t forget to join the 1,000 Fan Facebook contest – simply “Like” the Epic Beauty Guide page for a chance to win a copy of The Real Guide to Flawless Skin and a 1-on-1 consultation with me. Woohoo!
~Steph  x

Hey everyone! Today I have an awesome interview with Sarah Fragoso, author of the super popular Everyday Paleo website and Everyday Paleo cookbook. She is one of my favorite paleo folks – she’s a working, traveling, super busy mum of 3 boys and maintains a fantastic diet and exercise routine for herself and her family. Her cookbook is also an excellent tool for anyone wanting to follow an Epic Beauty Guide-style diet for clear skin, since her recipes are quick and tasty.

Annnnd…we’re giving away a copy of her cookbook! Keep reading…

1. Your cookbook is a favorite in my household collection. How long did it take you compile this tome and what was your favorite part of creating it?
It took me almost a year to create and compile Everyday Paleo.  My favorite part of creating it was the simple fact that this was a family project.  My husband and my children were all extremely involved, interested, and honest throughout the process and I could not have done it without their loving support.

2. If you could pick one recipe from Everyday Paleo, which one would you say is your favorite?
My personal favorite would have to be the Steak Chile Rellenos but my families absolute favorite is hands down the Everyday Meatloaf.

Sarah Before & After – Doesn’t She Look Awesome?

3. You have three adorable sons and are in great shape. Could you tell us how you got fit post-pregnancy?
Changing my eating habits was number one in my physical transformation. For fitness I worked out twice a week at Norcal Strength and Conditioning under the guidance of Robb Wolf and his amazing wife Nicki Violetti. I fell so in love with the gym that I eventually became a trainer myself and continue to work at the gym a few hours a week despite my busy schedule of taking care of a family, managing my blog, and writing books. I have learned over the years that if you are not fit, you are broken. I lift heavy weights, sprint, and work on mobility and gymnastics. My fitness routine is not that complicated and I spend less then three hours a week in the gym.

4. Since going paleo, have you noticed any benefits to your physical appearance (skin, hair, etc.)?
Yes!! I have noticed improvement overall in my skin, hair and nails. My hair grows so much faster and I notice that I need less products than before on both my hair and skin!

5. How has your skin and hair care regimen changed since going paleo?
I have greatly minimized what I use for my skin and hair care regimen. I used to use several different products and never really loved my skin or my hair but with all the good fats in my diet, I have noticed that my skin is clearer and no longer dry and my hair is easier to manage. Better skin and hair is an amazing benefit to eating paleo.

6. What are the “must-haves” in your skin care arsenal?
Must haves in include Dr. Bonner’s Magic soap which is simply a blend of coconut oil, jojoba, and hemp oil.  I use this to wash my face. Coconut oil is my favorite skin care product. I use it as a nightly moisturizer on my face and I use it to remove my eye makeup. I even put it in my hair before I go to bed now and then as a leave in conditioner. I swear by Arbonne cosmetics for my makeup.  I love that it looks natural and I trust the ingredients. That’s really all I use! It’s great to not have so much clutter in my bathroom and less products equals less waste and it’s cost effective!

7. Any plans for a second book or cookbook?
I’m currently working on a children’s story book called Paleo Pals: Jimmy and the Carrot Rocket Ship that will be released February 7th.  It’s a fictional story about three super hero children known as the Paleo Pals who travel the land helping children who are not all that excited about eating paleo. This book will be a resource for parents who are struggling to transition their children over to a paleo lifestyle. I am also working on a cookbook that will follow up the Paleo Pals children’s book with a May release date. The cookbook will be the Paleo Pals Cookbook and although geared towards children it will be filled with real food recipes that the entire family will enjoy! Both books are currently available for pre-order on Amazon.

How to Get a FREE Copy of Sarah’s Cookbook, “Everyday Paleo”

1. Leave a comment on this post. Include your favorite grain-free recipe OR how certain foods and/or eating healthy in general has helped you.

2. One winner will be chosen on November 23rd (day before Thanksgiving, woohoo!). Entries are open to everyone worldwide.

Enjoy!
~Steph  x

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Hey everyone! I’ve been baking up a storm lately, making delicious grain-free treats that I’ve been testing on my unsuspecting friends and family. The chocolate chip cookies and chocolate cupcakes have been their absolute favorites. So today I have a special treat…

I wanted to share with you my recipe for their #1 favorite – chocolate mini cakes. They are a skin-friendly dessert, meaning they follow the EBG “rules” for clear skin – they contain no grains and nothing high-glycemic that would spike your insulin and contribute to breakouts.

Clear Skin Chocolate Mini Cakes

1. Preheat oven to 350 degrees Fahrenheit (or 170–175 Celsius).
2. Mix dry and wet ingredients in separate bowls. Then mix both bowls of ingredients together. Blend well with a hand or stand mixer. You should end up with a thick batter, not runny.
3. Put a dollop of batter in each paper baking cup. The batter rises and spreads, so for a full-sized cupcake, you’ll need about 1 Tbsp. of batter per baking cup. Cook 10–15 minutes, and monitor them.

………..

Enjoy! These are delicious – pictures coming soon! They were devoured before I could snap any pictures.
~Steph  x

Hey everyone! I have been obsessed with all things coconut for about two months now, and it’s showing no signs of abating. Coconut oil, coconut cream, coconut milk…I love it, my skin loves it, and I don’t gain any weight from it (though I also do LeanGains IF and eat an EBG-style paleo diet). Here are some highlights:

• Coconut oil is a potent infection fighter, and will kill bacteria, viruses, and fungi.
• Coconut oil is a fantastically healthy fat, helping to control weight and balance thyroid function and hormones.
• Coconut oil is an excellent moisturizer for most skin and hair types.
• Coconut water is a delicious way to get hydrated and get a good dose of cramp-preventing potassium post-workout.

How to Use Coconut Oil

It’s important to get a high quality coconut oil, otherwise you may not experience any or most of the benefits, or you could end up with a rancid or nutrient-devoid batch. Go for a minimally-processed oil that comes in a glass container. When you open it, it should smell like coconut. This is the coconut oil I use from Tropical Traditions.

While coconut oil is a fat like any other oil, it happens to be an “anti-fat” fat, meaning it helps your body burn fat. People with diseases and disorders that incorporate coconut oil into their treatment can consume about 5 Tbsp. (or more!) per day, but most people consume 1–2 Tbsp. total per day in their drinks and cooking. I personally use about 1 Tbsp. per day on average.

Here are some ideas for coconut oil…

…use a tsp. of oil in a protein smoothie (fat helps protein absorption).

…try it as a spread on grain-free buns and bread, or in conjunction with jam, jelly, or peanut butter (I love to toast a White Lion grain-free plain bun, spread a thin layer of coconut oil, and top with a thin layer of St. Dalfour wild blueberry jam).

…use the oil in your cooking instead of other oils or butters (try it with eggs, curries, roasting veggies, etc.).

…use it to clean your face by gently massaging some of the oil into your skin and then wiping it off with a wet washcloth (use almost-hot water).

…use it as as a hair mask (not ideal for fine hair) by applying the oil to damp hair (you can choose to include or avoid the roots), leaving it in for 20–60 minutes, then shampooing and conditioning as usual.

…use it in your bath by adding a few Tbsp. of oil and a few drops of your favorite essential oil.

…apply the oil strategically to your parts of your face for a beautiful glow sans makeup – use it very lightly on the tops of your cheekbones, collarbone, tops of your shoulders, and on your shins.

…apply the oil to any dry patches or as a post-bath/shower moisturizer (also excellent for helping conditions like psoriasis and keratosis pilaris).

…if you have eczema, try applying the oil to your eczema-stricken areas prior to your bath or shower to retain moisture and protect it from the hot water.

…mix the oil with some sea salt and use it as a scrub in the shower for your body (not your face).

How to Use Other Coconut Products

…use coconut cream to make various toppings, dips, and desserts like this recipe for healthy, dairy-free chocolate mousse.

…use coconut flour alone or in conjunction with almond flour to make delicious grain-free, skin-friendly pancakes, cookies, and more like this recipe for grain-free pancakes.

…drink coconut water after a workout or during a hot day for some thirst-quenching hydration.

…use coconut water as a skin-friendly toner by soaking a cotton pad or ball in the water and apply it to your face (do not rinse).

…if you drink coffee or tea, add coconut cream or full-fat coconut milk (preservative-free! most come with guar gum as a thickener/stabilizer and that is fine) to it instead of heavy cream or creamer.

…use coconut sugar as a replacement for brown sugar, white sugar, or agave nectar – coco sugar has an amazing maple-type taste.

…use coconut flakes in your baking.

Hope you enjoyed my list of suggestions and if I left some cool ideas out, definitely leave a comment and let everyone know your favorite way to use coconut!
~Steph  x

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

Hey everyone! This has been such a long time coming and I have received plenty of emails asking for an update on what I eat and what I do for exercise, and all kinds of details. So here it is!

IMPORTANT! This is what I do for my body, and what I do may not necessarily be what is right for your body. Experiment, be smart, be consistent, and see what works best for you. Check with your doctor before trying any new diet or exercise programs, especially if you have a preexisting medical condition.

{MY DIET}

Some things have changed since the last time I posted about my diet, and I go into those details in the next section. I used to be vegetarian…then vegan…then raw vegan, all for about 5 years. For the first 6 months being raw vegan, I felt amazing. However, this dietary lifestyle did not work for me in the long-run and I became lethargic, gained weight, my hair got thin, my skin was acting up, my blood tests showed that my cholesterol was too low (which is not good, especially since we need cholesterol to regulate our body systems, including hormones), and I was deficient in iron and B vitamins. My diet was totally “correct” according to a few vegan “gurus” and consisted of fruits, lots of veggies/leafy greens, nuts, seeds, and sea veggies. So I had to bite the bullet and re-evaluate my diet completely. I learned the hard way that not all dietary lifestyles work for all people.

Here’s an interesting fact: indigenous cultures have zero incidents of acne and my goal has always been to achieve this for people living in Western society, which is one of the main reasons I started this blog. In the past 9 months, I started looking into the diets of indigenous cultures even more extensively and have been researching a paleolithic approach to diet and nutrition. I knew from biology classes that our genetics have not changed (perhaps a little, but imperceptibly so) since our paleolithic days. We are essentially simple cavemen and cavewomen living in a chaotic modern world – sitting on our butts all day, eating sub-standard food, and relying on modern medicine and synthesized compounds to keep us in a state that barely resembles health and beauty.

So I decided to really revamp the way I do things – how long I sit at my desk, how much time I spent in the sun, how often I exercised, and modifying what I ate. At the very least, it would be a fun experiment, as I am all for experimenting and finding out what works. But at its highest potential, it would make me look and feel that much better and change my life, at which point, I could share what I know with you guys. You might all know that I’m a little obsessed over our human potential. I am interested in the best ways to beat aging, overcome skin disorders, remain healthy and vital for life, look great without makeup…you know, the usual.

I follow the principles of the paleolithic (a.k.a. paleo) way of eating. It is a very simple and balanced way to eat (which is what initially attracted me to being raw vegan). A paleo diet includes fruits, vegetables, meat, seafood, and minimal nuts and seeds. There is a similar way of eating referred to as “primal,” which includes some dairy as well. Since we can all agree that no one diet is going to be perfect for everyone, I have adapted things to suit my personal needs and goals, as well as basing my dietary decisions on research I have done that fills in gaps or provides a more objective viewpoint.

So if you’ve ever eaten steak and eggs for breakfast, had a chicken salad for lunch, or salmon with veggies for dinner – then you know what it’s like to eat paleo. Congrats.

{MY RULES}

Organic and Wild: No matter what, I buy organic produce, organically raised meat, and wild-caught seafood to reduce or closely eliminate pesticides, VOCs, and harmful chemicals from my diet. Yes, it’s more expensive, but I prefer to spend my money on food rather than medical bills and prescriptions. I only have one body, and I’m going to take care of it. To save money, I like to buy from local farms whenever possible. We have a few farmers markets here, and I also buy online. Click here to see my resources list for buying quality produce and meats online and locally.

Free-Range Warning: Keep in mind that “free-range” legally doesn’t mean what you might think. Do your research and make sure what you’re buying is from a truly humane farm that lets their animals roam around and do what they naturally do. When I say “free-range” I mean truly free-range because I have ensured that this is the case with the meat and eggs I buy. I really want to have my own hens soon. I had them before when I lived in Northern California, and they are so awesome. Plus, if you have close neighbors and are worried about noise, you don’t need roosters for the hens to lay eggs.

What I Eat…

• FRUIT. Fresh or frozen. Blueberries, blackberries, raspberries, watermelon, cantaloupe, apricots, apples, pears, kiwi, figs, peaches, etc. Dried figs and prunes are very rare treats, since I don’t like dried fruit much, but it’s convenient for travel.
• VEGETABLES. Lots of leafy greens like spinach, kale, and romaine. Broccoli, cauliflower, as well as zucchini and tomato which are technically fruits.
• MEAT & SEAFOOD. Free-range turkey, free-range chicken, and wild-caught fish like mahi mahi. Occasionally I’ll have buffalo or grass-fed beef. In the past I would not eat chicken, but that has changed due to sourcing and further research on lectins (and chicken’s lack thereof).
• EGGS. Free-range or local.
• SWEETENER. I only use green stevia powder or liquid stevia. It’s naturally sweet, low-glycemic, and perfect for everyone, especially diabetics.

What I Do NOT Eat…

• GRAINS & SEED GRAINS. Wheat, corn, quinoa, amaranth, etc. There are many lectin/gluten/sapponin issues that interfere with intestinal health, insulin, and digestion. See link to the left for more details.
• MOST LEGUMES. Kidney beans, peanuts, peas, etc. They are difficult to digest, not as bad if sprouted first, but a pain in the butt nonetheless. Some people handle them better than others, and I choose to go without them for the most part.
• POTATOES. These starchy nuggets are high on the glycemic index and do not have substantial nutritional value. Plus, I never liked them. (Ha!)
• DAIRY. All conventional dairy and cow dairy (milk, butter, etc.). Contains androgens which interfere with hormone balance. Plus, the USDA acknowledges that bovine leukemia virus is present in a large percentage of dairy operations in the US, and that the virus passes into milk and beef and into human beings that consume it. No thanks! Of course, pasteurization can kill the virus if done properly, but that’s not always the case.
• SWEETENERS. Agave nectar, corn syrup, artificial sweeteners (Sweet N’ Low, Splenda, etc.), cane sugar, evaporated cane juice, raw sugar, turbinado, etc.
• SALT. Sea salt is okay on occasion, though iodized and Kosher salt are not that great for you because they are overly processed and lack other minerals naturally found in sea salt.
• OILS. Canola, soybean, safflower, sunflower, etc. All are high in inflammatory Omega 6.
• SOY. Tofu, soybean oil, soy protein, etc. Contains phytoestrogens which interfere with hormone balance. Not to mention soy is often GMO. Personally, soy breaks me out and puffs me up like a friggin’ marshmallow.

What I Eat Occasionally…

• YAMS. Sweeter than sweet potatoes and delicious when made into fries with a little olive oil and seasonings. Or I just throw it in the oven and bake it whole. Great for a heavy workout day.
• OATMEAL. I love oatmeal, but I only eat it occasionally in the winter.
• LEGUMES. The only two legumes I’ll eat once in a while are lentils (lentil soup, yum!) and peanut butter (no added oils or sugar).
• OILS. Olive oil, grapeseed oil, and coconut oil are my oils of choice when it comes to cooking anything because of their higher heat tolerances and better ratios of omega 3 to 6 (not perfect, but better than other oils). Rice bran oil and macadamia nut oil are also great, but sometimes hard to find or too expensive.
• GOAT DAIRY. Goat yogurt or goat kefir makes for a useful smoothie base when you’re in a rush. Goat yogurt/kefir does not contain lactose, is lower in androgens than cow dairy, contains no BLV, and healthy bacteria promotes overall health. Goats are also very hardy and goat farmers very rarely use antibiotics, so it’s often safe to get conventional (non-organic) goat dairy if you’re in a pinch.
• HONEY. The raw, unfiltered type. I don’t remember the last time I used it, but it’s useful in certain recipes, smoothies, and tea.
• DARK CHOCOLATE. I avoided chocolate altogether for a long time but I find that it is fine for me in moderation. And I mean I really have to moderate it, because I will get addicted. I like to make chocolate covered prunes as a treat when I really want a dessert – yum!

Now, I’m not perfect at all, and I still like to indulge in a treat now and then. The whole idea is to eat healthy 95% of the time and then if your mum makes you chocolate chip banana bread one Sunday, you can eat it. And no, I don’t feel deprived of anything like soda or candy or other stuff like that. It’s not something I want, so it’s easy for me to stick close to my aforementioned rules.

(MY FAVORITE FOOD BOOKS}

Mark Sisson, of The Primal Blueprint bases his work on our ancestral paleolithic diet, but with the addition of some dairy. Robb Wolf, author of The Paleo Solution is more strict and geeky (which I appreciate) and does not advocate dairy. Loren Cordain, author of The Paleo Diet, is very straightforward, well-researched, and pretty strict on paleo concepts, which is great for grasping a solid understanding of the principles.

Sisson’s cookbooks are AMAZING and even if you’re not interested in following a primal/paleolithic approach to eating, I highly recommend making a few meals a week from his cookbooks just because they’re so delicious and healthy. The recipes make for some amazing meals and they’re incredibly simple to make. I have both of his cookbooks: The Primal Blueprint Cookbook and Primal Blueprint Quick & Easy Meals.

{WHAT A DAY LOOKS LIKE}

EARLY MORNING
• Right after waking, I drink a tall glass of filtered water from my kitchen sink (I have an Environmental Water Systems filter, super high-quality, love it).
• Workout. I like to workout prior to eating. Scroll down to the next section for my fitness regimen.

MORNING
• After my workout, I drink a big mug of warm lemon water. I might also have a cup of tea. I know it seems like a lot of water, but I have never been able to eat right away after waking up or working out. If I’m hungry when I first wake up, I’ll go for it, but that happens rarely. I have learned not to listen to anyone else but my own body. I eat when I’m hungry.

THREE (3) MEALS
• I first start to get hungry about 3 hours after I wake up and workout. There are plenty of theories about how you need to eat within 30 minutes of waking up and within 30–60 minutes of working out. Fine if you’re hungry or you’re trying to gain muscle mass. However, when I do that, I feel like crap – stomach upset, lethargy, etc. Again, just listen to your own body. There’s nothing wrong with not stuffing food in your mouth all the time. I also do not workout like a machine and require immediate replenishment of glycogen. Even when I did workout vigorously (25–35 minute HIIT/plyo daily), I still didn’t get hungry (nor did I feel faint or dizzy) after I worked out.

• For all my meals, I eat some combination of steamed veggies (and/or fresh fruit) with lean protein. The veggies/fruit take up the majority of the meal (2/3 of the plate), the remaining portion being roughly 3–4 oz. of lean protein. I don’t measure, however. I like to make everything myself and I will pick a recipe from any one of my many cookbooks, make a big batch, and that way I have a meal plus leftovers.

• Some meal examples (this is definitely not all-inclusive, as I make stuff like kabobs, soups, stews, blah blah):
Omelet with spinach, red bell pepper, and steamed zucchini
Grilled chicken with romaine lettuce, cucumber, and tomato
A smoothie – green smoothie or a protein smoothie
Fish or turkey with steamed veggies

• Portion Size Note: my portions aren’t huge, I just eat until I’m comfortable (hard to measure that)…plus I eat slowly so my body has time to tell me when it’s getting full. If you eat too fast, you could end up stuffing yourself because your stomach won’t realize it’s full until 10–20 minutes later, not to mention you set yourself up for bad digestion. Take time to chew your food.

SNACKS (1 or 2)
• A pear or berries (right now, since it’s summer, I’ll eat a big hunk of watermelon), or a green smoothie (basic recipe: a handful of fruit, a handful of leafy greens, and 1 cup of water – all blended up). Or I might have a small portion of leftovers.
• I also love to drink a cup of peppermint tea with my snacks or meals (Trader Joe’s makes an awesome blend of peppermint, spearmint, and lemongrass) or just warm lemon water

PRE-BEDTIME
• A cup of tea or 2–3 tsp. magnesium powder (I love the CALM brand) in lukewarm water

SUPPLEMENTS
• Daily: 1,000 IU vitamin D3, turmeric, MSM, probiotic, and 6 fish oil capsules (I take 2 fish oil capsules at each meal)
• I get all my supplements from Pure Encapsulations, and my fish oil from Nordic Naturals

{MY EXERCISE ROUTINE}

I do workout DVDs at home, which might sound stupid, but it works brilliantly if you do them consistently. I have a whole library of them that I rotate through. Right now I do yoga, pilates, boxing, kickboxing, and ballet-style workouts that don’t require any fancy moves (I am choreographically challenged).

Every day I pick one of the following workouts and do them in entirety. If I feel like it, I will also go to a yoga, boxing, Pilates mat class, or Pure Barre class locally.

BALLET-STYLE WORKOUTS
These are amazing and my personal favorites. They tone you up ridiculously fast and your butt will look amazing (just saying!). I’m addicted.
The Bar Method Change Your Body
The Bar Method Accelerated Workout
Physique 57

BOXING & KICKBOXING
Excellent for days when you want more cardio and jumping around. Boxing is another way to get in shape super fast.
10 Minute Solution Knockout Body
Trainer’s Edge Killer Abs & Back with Michael Olajide
South Beach Box with Guillermo Gomez

YOGA
I do yoga every day, regardless of a workout because it’s been habit for years. It feels good first thing in the morning, or for winding down and meditating at night. There are many types of yoga to fit what you want. Definitely go to class before trying any DVDs  – there is a misconception that yoga is harmless and easy, but you can get seriously injured if you don’t do a pose correctly.

PILATES
Oh, Pilates, how I love thee. Depending on your space and budget, you can do it on the fancy machines (e.g. reformer, cadillac, etc.), or you can do it on a stability ball or exercise mat. Great for toning and leaning you out without any added bulk.
Weight Loss Pilates
Core Fusion (I use the collection of all 3 DVDs – Pilates Plus, Body Sculpt, Thighs & Glutes)

CIRCUIT TRAINING
If you’re short on time and want to work up a real sweat, try high intensity circuit training (a.k.a. high intensity interval training).
BodyRock.tv

I hope you enjoyed this post! If you have any recommendations for exercise DVDs or anything, do leave 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 guys! I was on Groupon today and found this awesome deal from YouBar, and I wanted to share it with you.

I buy YouBar customized bars since it’s hard for me to find bars in the store that have suitable ingredients for my preferences. You pick all the ingredients and even name your bar. These guys are awesome – their bars are healthy and delicious, and you can also custom-build your own cookies, cereals, shake mixes, and trail mixes. The coupon can be used at their online YouBar store and they ship anywhere.

The coupon expires 4 days from now (everyone can use it at their online store), so jump on it: $12 for $25 Worth of Custom Nutrition Bars, Shakes, Trail Mix, and More from You Bar

Tell me how you like their bars and what combo you built!
~Steph  x

P.S. My personal bar combo is: YouBar Base (organic dates and almond butter), rice protein or whey protein, organic clover honey, chocolate chips, cinnamon, and vanilla extract. I call it “Eat Me” (Alice in Wonderland style!).