I have been receiving more and more requests for all the nitty gritty details: my personal diet, an updated skin care routine, what I take for supplements, yadda yadda. While my personal diet and skin care may not suit you, I will still share it because it may be helpful. Just remember to try things yourself and go with what works best for you.

So without further ado, I give you my entire routine. (This is an article series, and this is just the overview.)

1. I Keep Stress Lowww.

Stress is gnarly. Pretty plain and simple. I won’t go into the details, because if you’re anything like me, you will start to stress out about stress.

I have recently realized that for my body, keeping my stress super low is even more important than what I eat. I could be eating my usual awesome diet but let my stress get out of control and I will get a breakout. I totally sound like a 4-year-old here, but I get crazy excited about random crap, and my body misreads this as stress and acts accordingly. It’s ridiculous, but it has taught me how to avoid information overload and knowing when enough is enough. More details in Part I here.

2. I Eat Well.

I eat a lot of good, quality fats to keep my skin moisturized and my hormones balanced. Fat is key for me. Like many people, I used to believe it was responsible for weight gain. The short answer is that fat does not make us fat – it’s the poor combination of lots of carbs and lots of fat that make us fat. Now I have found my comfort zone with eating lots of good fats, a good amount of protein, and a good amount of non-grain carbohydrates. I don’t pay attention to calorie counts or macronutrient ratios. I feel great, I eat what I love, and thus, I don’t stress about it (see #1). Forgoing grains, refined sugar, and cow dairy is the number one thing (besides, well, number one – stress) that keeps my digestion humming along and gives me effortless clear skin. Everything else is secondary. (And if you’ve read my book, you’ll remember that acne does not exist in cultures where refined foods are not eaten.) More details in Part II here.

3. I Get My Beauty Sleep.

Thanks to electronics and artificial lights, we end up pushing our bedtimes to unnaturally late times, thereby sacrificing our optimal cellular rejuvenation window. Scientists are realizing it’s not so much about how many hours you get, but when you you get them, as well as the quality of those hours (i.e. sleep apnea = not quality sleep). I enjoy getting out in the sunshine every day, which has the benefit of helping to regulate the sleep cycle. I also sleep with blackout curtains on the windows so I get a restful 8 hours (it’s rare that I need more then that, unless I get to bed really late, in which case I seem to sleep 9–10 hours).

4. I Guzzle Water.

I drink filtered water and only filtered water. Water with lemon? Check. Matcha or rooibos tea? Check. I don’t like soda or carbonated stuff, so avoiding that is not a stretch for me. The water I drink is filtered water from my tap so it’s free from junk – pesticides, obesogens, chlorine, pesticides, pharmaceuticals, etc. All of these substances are linked to cancer and disrupting our endocrine systems, and obesogens (common in American tap water) are strongly linked to obesity and insulin resistance. The tiniest amounts of these contaminants can cause a disruption in the body, so it is of the utmost importance that the water is filtered.

5. I Move.

When you move, your circulation improves, hustling nutrients to your vital organs and your skin. Ever seen the radiant skin of a bunch of yoga students after class? Daily exercise keeps your vascular system healthy, and your skin vibrant and clear. Now, I love to move and my body craves it. I get antsy and irritable if I skip exercise, but that makes sense, since we weren’t meant to be sitting on our asses all day, every day.

6. I Fast.

Intermittent fasting (IF) is brilliant. It lowers inflammation markers across the board, stabilizes and lowers blood sugar, and mobilizes fat stores from stubborn areas while preserving muscle and strength. More on that in Part II. Funnily enough, it’s also a natural inclination. Animals do it. Kids do it. Adults do it. It’s just that we’ve been conditioned to force ourselves to do otherwise. You watch parents forcing their kids to eat when they’re not hungry, and you force yourself to eat if you’re not hungry in the morning or when you’re sick and don’t want to eat. Well, more and more studies are popping up that show just how miraculous fasting really is for us (there are some exceptions of course, but more on that later). It’s great that it’s getting mainstream attention lately.

7. I Have a Great Skin Ritual.

I love rituals. They are calming. They are luxurious. They are special things you do for yourself every day where you can zone out and just enjoy. It’s important to take that time to nurture yourself. After all, if you aren’t taking care of yourself, you are in no fit condition to take care of others.

Running Epic Beauty Guide means I am often sent products to review, so my personal routine is constantly shifting. The few staples I have are truly amazing products that I can rely on to not send my skin into a panic. I detail my full routine here, in Part III (link will be live when article is up).

What about you? What is your formula for clear skin?
~Steph  x

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

The First-Ever…2011 Epic Beauty Awards.

WINNERS – MAKEUP

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WINNERS – HAIR CARE

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WINNERS – SKIN CARE

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WINNERS – BODY CARE

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WINNERS – BEAUTY TOOLS

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WINNERS – BEAUTY FROM THE INSIDE

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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

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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This is my hair now (in it’s straightened state). Wish I had a before picture – HUGE difference.

Getting thicker hair has been an obsession of mine for years. Everyone in my immediate family has fine hair – no one has a gloriously thick mane (booo). For the past few months, my hair has been the thickest it’s every been and everyone around me has noticed and asked what I’ve been doing.

So I wanted to share with you what I’ve been doing to thicken my fine, naturally curly hair. It has taken about 3–4 months to see a huge difference, but my hair has been very gradually thickening up for the past two years since I stopped being vegan.

1. SHAMPOO. My hair is fine and naturally curly, which is a double whammy to developing length and thickness to the hair. When hair is curly the cuticle does not lay flat and is prone to dryness and breakage. I have found the best shampoos for me are Acure Organics Shampoo Pure Mint + Echinacea and Amazon Beauty Rahua Shampoo. They leave my hair feeling thicker and moisturized without weighing it down.

When I shampoo, I also take the time to massage my head. I will do a quick shampoo, rinse, and then shampoo again where I massage my head for a good 3–5 minutes. Not only does it feel awesome, but it’s also pushing blood to your scalp and freeing up any sebum (oil) that may be blocking new hairs from coming through your scalp.

2. CONDITIONER. I use Ctonics Elixir Blossom Conditioner and Amazon Beauty Rahua Conditioner. I use the Ctonics conditioner 1 or 2 times per week since it provides a serious thickness and volume boost that lasts a few days, but it’s not very moisturizing so I use the Rahua conditioner after I rinse out Ctonic. These two conditioners have definitely helped prevent breakage.

3. PROTEIN. I have been eating a ton more protein than I ever have and it’s resulted in more energy, easy weight management, and MUCH stronger hair (I hardly shed anymore, and zero breakage). I decided to track my macronutrients and realized I was only hitting between 80 and 96 grams of protein on a daily basis. That is not good. One of the most important things for thicker, healthy hair (and nails) is to get enough protein.

Based on my goals and activity level, I should be consuming 1.2 – 1.5 g protein per pound of lean body mass. That is an ideal and can be hard for me to reach sometimes, so I shoot for a general range of 120 – 170 g, with a bare ass minimum of 100 g. If I’m running short, I’ll make up for it with a protein shake. I blend up 1 1/2 cups almond milk, 1 scoop SunWarrior Warrior Blend in vanilla, 1 Tbsp. sugar-free, salt-free all natural peanut butter, and a handful of ice. That’s 21 g protein right there and it tastes awesome. I use SW Warrior Blend because it’s whey-free and rice-free. Whey protein does not agree with my stomach or skin, and rice protein generally tastes/feel chalky to me. I like this one because it has a sweet vanilla flavor (no sugar, just stevia) and has a great creamy texture that blends well.

How to Determine Your Own Protein Needs: let’s say you’re 120 pounds and 20% body fat, you would have 96~ pounds of lean body mass [120 — 20%] and would need to consume 115–144 grams of protein per day [96 x 1.2 or 1.5]. Now, if you were super active, trying to gain muscle, or you are a dude, then your needs may be 2 g protein per lb. Remember that 1 g protein per lb. is always the bare minimum.

4. STRESS. Most of us already know that stress is a huge factor in hair thickness. Usually lots of stress equates to disastrous hair fallout. I’ve been learning to manage my work load and daily stress, and it’s reached a point where I am calm and worry-free the majority of the time. Sure, I have a ton to do – personally and professionally – but I no longer waste my time stressing about it. I have realized that over-thinking something I have to accomplish is stupid. It doesn’t get me anywhere because I’m only thinking about it and worrying about it. So instead I either don’t worry about it or I go and do it just to get it out of the way. There is no sense in worrying. It accomplishes nothing.

5. ACTIVITY. I have been really consistent with exercise. No matter what, every day, I do something. I might take a long leisurely walk, a workout DVD, a trip to the gym to lift some heavy weights, a class at the nearby Pilates studio, yoga at home, a quick Tabata-style workout in the backyard, or playing with the dogs. Wrestling in the living room and knocking into chairs and lamps is also really fun. Activity keeps me calm, gets blood flowing (great for the skin and hair, by the way), and keeps my body in good working order. We’re humans, but we’re also animals, and we need to go run around and be goofy. It’s an important part of our existence.

6. MISC. STUFF. One, I make sure I get enough iron (red meat, dark leafy greens), which is super important for hair growth and thickness. Two, I make sure my diet is high in protein and high-ish in good fats (fats from omega-3-rich grass-fed meat and fish, coconut oil, cod liver oil). Three, I don’t stress about my food (see #4). Four, I sleep on silk pillowcases to prevent hair breakage. And five, I don’t do anything to damage my hair (i.e. coloring/dying, chemical straightening, heat styling, etc.).

7. OH YEAH, AND…Cod liver oil. Magic in a bottle. I take 1 tsp. per day and my hair and skin love it.

That’s it! No special treatments. Just everything listed here. If you have any tips for thicker hair, definitely leave a comment! We’d all love to read about it.
~Steph  x

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! 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