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

A lot of questions filtering into my inbox can be of help to others with similar questions, hence why they’re being posted here with my public answers. And don’t worry, I’m keeping everyone’s last names and emails private. 

Here we go:

Okay so I finished reading your book and the cleansing and parasite section confused me so can you please give me the ways you remove parasites like step by step and how long as well as colon liver and gallblader cleanses? Oh and have u ever tried the Evan newly whipped shea butter with vanilla if so can you tell me if you liked it? Oh and I loved you book.

Ally

Just to clarify, the book is not about cleanses and doesn’t cover them in detail because I don’t often recommend them. Cleanse-type protocols are really only for people who have implemented all the tools laid out in the book and are finding that they STILL have some pimples. Eating the way I recommend is often enough to “cleanse” and I warn against doing any so-called cleanses like the “master cleanse” or “gallbladder flush.” They are not at all healthy or nourishing for your body. The whole idea of a cleanse is to help your body flush out stored waste, which our body does on a daily basis on its own. We can encourage a more thorough release of stored waste and excess stored fat by implementing a whole-body program involving good food, physical activity, good skin care, and improving stress, which is what the book is all about. If you have parasites, go to the doctor. There are natural remedies that can work on minor infestations, but it is best to confirm your infection by a medical doctor and have them treated properly.

Regarding the Evan product, I haven’t tried it, but if you like it and your skin likes it, then that’s all I care about.

First off, I just want to tell you that your blog is so awesome and you have such great product suggestions.
I live out in the desert and I have sensitive skin (the two don’t mix well) and a lot of the stuff you suggested really saved my skin from drying out or getting all blotchy.
I would really like to start using all natural products for all parts of my skin regimen and I was wondering if you had any suggestions about any natural shampoos, deodorants, or hair gels?
Any suggestion would be wonderful. Also, I’m a guy and I have sensitive skin, if those have any bearing on your suggestions.

Brice

You’re very welcome and I’m glad your skin is avoiding the extra dryness of desert winters. Oh yes, I have suggestions. Lots. In fact, I even made a video on this and then had issues with it and decided to trash it. C’est la vie. Here we go in order of request. Natural shampoo: Acure Organics. Best natural shampoo I’ve found so far, and I’ve tried dozens. It’s great for sensitive skin, doesn’t leave your head oily, and is actually the first shampoo I’ve used where I don’t need to rotate another shampoo in there to take the residue from the first one out. Aubrey is another good one, but that can be a bit finicky – you’d have to test a few of their shampoos to see which one suits you best. Natural deodorant: Elegant Rose Boutique. Sounds too foofy or frilly for a dude, but the stuff works and all the men in my life (that makes me sound like a polygamist, but I will assure everyone I’m not). Another deodorant I’ve been hearing about but have yet to try is Bubble Bee “pit putty.” If you’re in an emergency, just blot some baking soda on your underarms. Works wonders. Hair gels: Giovanni and Suncoat make great hair styling products that don’t break the bank. Also, an extra tip for you. To decrease the sensitivity of your skin, make sure you’re eating enough anti-inflammatory foods and fats. This means grass-fed beef, wild caught fish, fish oil, and coconut oil. And make sure you’re not plopping chlorine on your skin every day. A high quality water filter will take care of that – if you need recommendations for that or anything else, I recently started the Epic Beauty Awards, which will be an awesome yearly resource of the best natural products and tools available. Cool, right? I know.

The First-Ever…2011 Epic Beauty Awards.

WINNERS – MAKEUP

Toggle the tabs to see all the winners.

WINNERS – HAIR CARE

Toggle the tabs to see all the winners.

WINNERS – SKIN CARE

Toggle the tabs to see all the winners.

WINNERS – BODY CARE

Toggle the tabs to see all the winners.

WINNERS – BEAUTY TOOLS

Toggle the tabs to see all the winners.

WINNERS – BEAUTY FROM THE INSIDE

Toggle the tabs to see all the winners.

{ANNOUNCEMENT #1}

I am in the process of upgrading the Epic Beauty Guide website to make it easier to read the older articles and find what you’re looking for, as well as being able to access an exclusive EBG forum to ask and answer questions. You can expect the site to be temporarily not fully functional or have minor bugs in the next week or two, and it will soon look very different (in a great way!).

{ANNOUNCEMENT #2}

My second announcement is that this year I have decided to take my annual “Must-Have Products” round-up and punch it up a notch.

Thus, I introduce to you…the first ever….

2011 Epic Beauty Awards. It’s going to be an excellent collection of the best in natural beauty products – skin care, cosmetics, hair care, body care, and more! Look out for the EB Awards listing in the New Year. [UPDATE: Award winners are published!]

If you have any last-minute suggestions for product inclusions, leave a comment to tell me your favorites! Here’s to an amazing start of 2012!
~Steph  x

These are my favorites, and many happen to be on sale or offering special discounts. Hoorah! Here we go:

(FTC: I was not paid or sponsored by any of the brands or companies mentioned below. Enjoy!)

1. Skin Apotheke Ayurvedic Skin Care. A favorite skin care line of mine, handmade and expertly formulated. The Rejuvenating Eye Creme is my all-time favorite eye cream, and I’ve mentioned it before (it was also on my must-have products list in 2010). Right now all products in the store are 10% off with coupon code HOLIDAY.

2. 23andMe DNA & Ancestry Test. One of the coolest, most unusual products out there. Normally $99 plus $9/month, it’s now on sale for $76. Just order a kit, the kit arrives, you spit in a little tube, send it back, and wait 2–6 weeks for your results! The test analyzes your DNA for fun things like hair color and ear wax, as well as serious things like health traits and disease risks (which you have the option of viewing or not). The best part for me was the health traits and ancestry testing, which shows your full genetic heritage.

3. DoMatcha Green Tea.This dainty little can contains matcha, a powerful powder chock full of antioxidants and amino acids. Plus, EGCG, which is responsible for helping with weight loss and cancer prevention, is 137 times more bioavailable than regular green tea.

4. Paleo Comfort Foods: Homestyle Cooking for a Gluten-Free Kitchen (Cookbook). Easily one of the single best cookbooks I have ever had the pleasure of using. They include recipes for unique salads, soups, various meat dishes, seafood dishes, and more. Some of my family’s favorite meals have resulted from this cookbook (my person favorites are the beef stew and “fried” chicken).

5. 100% Silk Pillowcase. Buy a pair of these and you have the perfect gift for a girly girl or someone who just enjoys luxury. Silk pillowcases are a dream for your keeping your hair and skin smooth and unruffled. I’ve been an avid silk pillowcase fan for almost 10 years and bring one with me even when I travel.

6. Zombie Insurance. This has nothing to do with beauty, but it’s hilarious and under $10!

7. Tarte Makeup Palettes. Tarte has some fantastic paraben-free eyeshadow palettes. While the ingredients aren’t perfect, they’re a TON better than conventional makeup brands. I picked up a few for gift-giving this year, and an eyeshadow palette for myself to try. Other makeup brands to try: Real Purity, Jane Iredale, Living Nature, and All Natural Face.

8. Water Filtration. In my opinion and as a result of my research, these are the best water filters I have ever found and ever used. I had their countertop sink unit and shower filter for about 4 or 5 years, and recently upgraded to their EWS Spectrum whole home water filter (which is $300 off right now) so I don’t have to use their shower filter anymore. I am in LOVE with these systems and they’re on sale until the end of December. Check out their “Clearance” section too for sink filters and such!

9. Spirit Beauty Lounge. One of my favorite shops for all-natural and organic products. Right now they have a great little section with gift packages and free shipping on orders over $50.

10. Bloom. Another favorite shop of mine that I’ve just discovered is Bloom, which calls itself a “social beauty shop”. They have a huge selection of products and lots of great discounts and sales all the time, which definitely appeals to the little deal-monger in me. They also give you cash back on orders, kind of like drugstore.com – love it.

What are you getting for your friends and family? I’d love to know!
~Steph  x

Treasurrrrre!

Hey everyone! Just a super quick “FYI” post today:

I’m sure many of you have heard of the extremely popular Beauty Blender, which is a little pink (or black, or white) sponge that costs anywhere from $19-$30 at Sephora and other stores. This little sponge is amazing for applying makeup (i.e. liquid or cream foundations, loose mineral powders and mineral foundations, etc.) with an airbrush-like finish. Don’t get me wrong, BB is a great product, but there is a duplicate (a.k.a. dupe) that is almost identical and works just as well for half the price. I use the dupe to put tinted moisturizer and bronzer on my mum when I do her makeup, and to put concealer under my eyes if I had a crappy night’s sleep.

I bought mine for $10 and you can get your Beauty Blender duplicate right here – it’s latex-free and is a slightly different shape than the BB, but it doesn’t make a difference in performance. So if you’re on a budget, this will save you about $10.

Here’s the view from the top and bottom of the BB dupe:

~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 have been compiling truckloads of fast, inexpensive, all-natural skin and body “hacks” for years, and many of them were passed down from my grandparents and older friends. Give these 8 tips a shot the next time you need a little help.

Medical Disclaimer: I assume you are all smart cookies, but have to put a disclaimer in here. I am not a medical doctor (yet) and nothing in this post should be considered medical advice. Consult your physician prior to implementing any of the advice herein.

{HEARTBURN}
This the cheapest trick in the book, and I use it on my family members when they (rarely) get an indigestion problem.

• Drink a small glass of water. This will balance the pH of your stomach and ease digestive upset and heartburn. The upset should go away with 1 or 2 minutes. Seems silly, but it works.
• Not going away after the water and it’s been 5–10 minutes? Put 1 Tbsp. unfiltered, organic apple cider vinegar in 8–10 oz. of water. Drink up. That should do it!
• In the future, prevent the problem by eating slower and chewing each bite completely. You can also take 1 Tbsp. unfiltered, organic apple cider vinegar in water prior to eating, to help digestion. Alternatively, use lemon juice on your food or consume some sauerkraut with your meals.

{FATIGUE / LOW ENERGY}
There are several causes (e.g. low iron, low B vitamins, stress, poor sleep, sleep apnea, insulin imbalance, tannins) and you should see a doctor or naturopath if the problem persists.

• For a quick pick-me-up, take 2 tsp. of blackstrap molasses. You can also make yourself a delicious protein smoothie (I recommend Sun Warrior’s Warrior Blend since it’s whey-free and rice-free, and non-chalky) – blend 1 scoop SW Warrior Blend with filtered water, ice, some molasses/maple syrup/raw honey to taste, a handful of berries, and maybe 1 Tbsp. peanut butter or almond butter (all natural, no salt/sugar added).
• Try exercise. It sounds counterproductive, but a quick run or a yoga class will increase blood flow and boost your energy. Over the long-term, regular activity will give you a steady supply of energy.
• Drink your tea with meals, or cut down on it. Black tea contains tannins that decrease iron absorption, leading to fatigue. Green tea, on the other hand, is a stress-relieving energy booster.

{COLDS & SICKNESS}
This tip comes in handy a lot, and is especially timely now that we’re heading into winter.

• Make sure you’re getting enough healthy bacteria – the digestive tract is the seat of our immune system. Take probiotics, and incorporate goat yogurt and/or sauerkraut into your daily diet.
• Enjoy a healthy diet of green leafy veggies, omega-3 eggs, , wild-caught fish, and grass-fed meats. Ditch the grains, they only weaken you by increasing inflammation and spiking insulin, and there is very little nutritional value (you get more nutrients from vegetables and meats).
• Eat chopped or crushed garlic, and keep the garlic in the fridge since it keeps the allicin intact (garlic’s antibacterial/virla/fungal compound).

{GARLIC BREATH}
Garlic tastes amazing and should be eaten and enjoyed often! But you shouldn’t have to suffer the breath-related consequences.

• Swish some full-fat milk in your mouth and spit it out (don’t swallow the milk). If you desire, rinse and repeat.

{CONSTIPATION}
Occasionalconstipation can happen when you travel, make dietary changes, or have increased stress. If you have a recurring constipation problem, honestly assess your diet and/or consult your doctor.

• Eat 5 large prunes (maximum 10…more than that could be a little too much for you). The fiber and sorbitol in the prunes acts as a gentle laxative. (Bonus: prunes help to increase your bone density – weird but true!)
• Eat leafy green veggies, fruits, drink only water (and lots of it), and go on daily walks.
• Treat yourself to a colon hydrotherapy session (do your research – DO NOT use a closed system, you want an open system like a Libbe), or do an enema. It’s safe and effective when done properly (and for peat’s sake, don’t put coffee in the water and shove it up your bum…plain, filtered water is perfectly fine and the only thing that you should be using).

{BODY ODOR}
Smelling bad is not natural or normal. Our “natural scent” is supposed to be just sort of plain and maybe musky, but nothing offensive. Here’s how to fix it.

• If you’re eating a lot of junk food, eggs, or onions, you may have found your culprit right there.
• Eat more green leafy veggies and zinc-rich foods. Chlorophyll and zinc significantly reduce body odor. Some zinc-rich foods include: beef, lamb, pumpkin seeds, turkey, spinach, broccoli, Swiss chard, collards. If you opt to take a zinc supplement, opt for a 15 mg. one and check with your doctor first. It’s easy to get too much zinc, and you don’t want to overdose.

{BLOAT / PUFFINESS}
Water retention and bloating happens to the best of us. Take the swelling down fast with these two tips.

• Take a cool bath/shower or swim in cool water for about 30 minutes. Cold water forces your body to eliminate excess fluid, since it tends to hold onto water when it thinks you’re hot or dehydrated.
• Consume potassium-rich foods and fluids, like coconut water, leafy greens, and watermelon.

{YEAST INFECTION}
Yeast infections and UTIs are common woman issues, but you don’t have to settle for the nasty cycle of UTI-antibiotic-yeast infection-funcicide-and so on.

• Take probiotic capsules. This keeps fungus in check and helps to strengthen your body’s hold on healthy, immune-boosting bacteria. This also guards against UTIs.
• If dairy doesn’t illicit pimples for you, eat plain, unsweetened, organic/grass-fed yogurt. Lactose intolerant? Eat goat yogurt.
• 2x/day, soak a tampon in yogurt (plain and unsweetened!) and insert it. Leave it in for about 5 minutes (longer is not necessarily better). This puts the good bacteria right at the site of infection to kill off the yeast and put everything back in balance, and has an instant soothing effect.
• Reoccurring infections? Look at your diet – eliminate grains and sugars. Eat low-glycemic veggies, fruits, seafood, and meats.

Those are just a small sampling of cheap, effective tricks I’ve learned over the years. Have any of your own? Leave a comment!
~Steph  x