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50 Ways to Use Your Health Coach Certification

If becoming a health coach intrigues you, but you’re not quite sure what you would do with your certification yet, then this post is for you!

You probably know the option of creating your own business and working with clients, but maybe the sound of that just doesn’t give you a concrete idea. Or maybe you’re just curious about what else you could do with your certification.

The good news is, the options are basically  e n d l e s s  when it comes to engaging, interesting and rewarding ways to use your health coaching certification.

Before I became a health coach, I had no idea that it was even a career! Fast-forward to eight years later, and I’ve met hundreds—if not thousands—of thriving health coaches all around the world while speaking at events and getting to know new communities.

To get the ball rolling for you, I’ve listed 50 ways to use your health certification below.. But think of this as just a starter list to get you going. If you don’t see anything on here that suits your fancy, then keep thinking and creating your perfect role! One of the coolest things about becoming a health coach is that you get to make it work for you. You can create your own future.

Ways you can use your health coach certification to make money and a career:
  1. Start your own health coaching practice and work with clients one-on-one in your local area.
  2. Create a healthy-lifestyle website and offer one-on-one health coaching sessions via Skype or web-conferencing.
  3. Work with clients in group settings or support groups in your local area.
  4. Host online group programs using pre-recorded video content.
  5. Use your health coaching knowledge to educate and thus generate more sales for your network marketing company (I’m looking at you, supplements and essential oils!)
  6. Join another established health coaching practice.
  7. Become the resident health coach at your local integrative-minded doctor or chiropractor’s office.
  8. Host paid health talks or events at your local gym or fitness studios.
  9. Become a wellness consultant for high-end spas.
  10. Be the go-to health coach for a yoga studio.
  11. Partner with a local gym or yoga studio for wellness packages.
  12. Become a natural foods personal chef.
  13. Create a healthy catering company or join an existing one.
  14. Host paid cooking classes or demos at a natural grocery food store.
  15. Write articles on health, wellness or nutrition for magazines, websites and other media outlets.
  16. Start a health-focused podcast and find sponsors who love your content.
  17. Write and self-publish cookbooks or healthy lifestyle books.
  18. Offer corporate wellness coaching and health programs.
  19. Become a professional health blogger to share your journey and story.
  20. Become a professional travel blogger finding healthy spots all around the world.
  21. Start a health-focused monthly membership site (mine is called The Mint Wellness Circle®!)
  22. Develop healthy skincare or make-up products.
  23. Turn your favorite, well-loved recipe into the next greatest product.
  24. Work in health advocacy.
  25. Become a motivational speaker and speak on stages around the world.
  26. Start a healthy meal planning service to help people plan their weekly meals.
  27. Start a healthy meal delivery service in your local area where you deliver healthy meals for a subscription price.
  28. Open a health-focused restaurant or health food store, or become an advisor to one.
  29. Become a school health adviser to help make school-aged children make healthier choices.
  30. Work with local organizations to help your community become more healthy.
  31. Become a natural chef and sell your creations at your local farmer’s market.
  32. If you love business, become a business strategist for health coaches.
  33. Become a social media manager for a health organization.
  34. Teach other health coaches how to build online businesses.
  35. Become the expert guest or editor-at-large for a health-focused publication.
  36. Build a following on YouTube doing video blogging (vlogging) on health topics and monetize the videos.
Download Your Health Coach Starter Kit Beyond making health coaching a full-time career, you can also:
  1. Learn more about your own health to heal your own condition from the inside out.
  2. Help improve your family’s health while you learn about your own health.
  3. Start a community garden.
  4. Volunteer at your local school helping to make healthier lunches.
  5. Become the go-to health source among your friends and family.
  6. Get involved in a local farmer’s market.
  7. Volunteer to teach families in your community how to create healthy meals and meal plans.
  8. Manage community food projects to help get more healthy local food available.
  9. Take people on farm tours talking about healthy agricultural and farming practices.
  10. Host a healthy/active/outdoor meet-up group of like-minded people in your community.
  11. Speak at health conferences or events to network and build your brand.
  12. Work on community building in your area using different health-related topics.
  13. Host a book club where you discuss the latest health topics and perspectives.
  14. Offer pro-bono or sliding scale health coaching services to under-served communities or populations in need.
Did I miss anything?! Share with us in the comments below about what you’ve done or plan to do with your health coach certification.

Still wondering why you should become a health coach? Check out this post on 10 reasons why it’s probably for you.

Now, it’s your turn:

If any of the above sounds like what you want in your life, then download your Health Coach Starter Kit if you haven’t already by clicking the button below.

DOWNLOAD YOUR HEALTH COACH STARTER KIT

To your health & success!

The post 50 Ways to Use Your Health Coach Certification appeared first on Elizabeth Rider.

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Nothing says summer like watermelon! And nothing goes better with watermelon than mint, which means watermelon mint pops are the best summer treat!

They’re also super easy to make and WAAAAY healthier than any store-bought popsicles.

So many grocery store pops are filled with artificial colors, artificial sugars, and artificial flavors that are completely unnecessary and do more harm than good. Making your own at home is an easy, fun, and healthy way to enjoy a cooling summer treat.

Watermelon is full of vitamin C, naturally purified water, and delicious flavor, while the mint and lime add even more antioxidants and alkalizing health benefits.

One of the things I love most about this recipe is the beautiful color–the watermelon naturally separates a little as it freezes giving these pops a pretty ombré look.

Mint is one of the easiest herbs to grow. In fact, plant it in a separate pot because it will take over your garden like a weed. You can buy a mint plant start for $2-$3 and it will yield fresh mint all summer long. It’s also really good for you and tastes delicious in both sweet and savory recipes. Here are 10 more ways to use mint if you want more ideas.

To get the best watermelon, look for one that is firm and feels heavy for its size. Give is a gentle knock–it should have a deep hollow sound. Also, only buy what you need. If you’ve ever cut up a watermelon then you know that it adds up quickly. Ask the produce person to cut it in half for you if you don’t think you’ll eat the entire thing–just about every grocery store is happy to only sell you what you need when something is sold by the pound.

You can find BPA-free popsicle molds at most kitchen stores or online for a really great price. I use these ones that I got on Amazon.

Deliciously Healthy Watermelon Mint Pops Recipe

Makes 6-8 popsicles depending on your molds

  • 4-5 cups of chopped (about 2 inches) seedless watermelon pieces (organic if possible)
  • about 10 medium fresh mint leaves
  • 2 tablespoons of raw honey (local if possible)
  • 1.5 tablespoons of fresh lime juice (about the juice of 1 lime)

Recipe: Blend all ingredients in a blender until smooth, about 30 seconds. Pour into BPA-free popsicle molds and freeze at least 6 hours. Run the popsicle mold under lukewarm water for about 30 seconds and the frozen popsicle will slide right out. They’ll keep in the freezer for a few months if needed, but mine are are usually gone within the week.

Enjoy!

The post Healthy Watermelon Mint Pops Are The Perfect Summer Treat appeared first on Elizabeth Rider.

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I’ve been drooling over this black bean & sweet potato salad for the past two weeks, and I don’t intend to stop any time soon!

This recipe is:

healthy, gluten-free, dairy-free,
grain-free, vegan, high in fiber,
no-sugar-added, low-glycemic & delicious

Every ingredient in this dish is not only delicious, but also supports digestive and overall health. It’s loaded with healthy, complex carbohydrates that are naturally balanced with protein, healthy fats, fiber, and hydration to give you the fuel you need to get through the day.

Here’s the breakdown:

Black beans are nature’s OG superfood. They’re rich in fiber and antioxidants, and also happen to double as a great healthy complex carb and a good source of protein to keep your energy high throughout the day.

Sweet potatoes add even more fiber, antioxidants and health benefits to this dish. They also add a naturally sweet flavor without adding any sugar to the recipe.

Extra virgin olive oil adds a dash of health fats to this dish, which help you absorb more of the nutrients from the veggies. Specifically the vitamin A from the sweet potato, as you need fat to absorb fat-soluble vitamins like vitamins A, K, E and D.

Fresh lime juice not only adds incredible flavor, it also adds vitamin C, enzymes and an overall alkalizing effect in your digestive system, too.

Cumin & chili powder spices add a yummy zing plus extra minerals your body loves.

Garlic contains some of nature’s most potent antioxidants. Even though we just marinate the clove here, you’ll still absorb the good-for-you compounds that soak into the dressing.

Cilantro is a super-food superstar containing fiber, chlorophyll, and loads of minerals. It acts as a powerful chelator in your gut, absorbing heavy metals and other toxins while you digest it to help detox your body. About 10% of the population has a gene that makes cilantro taste like soap. If you hate it just leave it out or substitute it with a few tablespoons of chopped spinach.

Green onions add great flavor and are a rich sources of inulin, which acts as the prebiotic. Prebiotics are a type of fiber that feed probiotics, the good bacteria in your gut. You need both to maintain a healthy gut bacteria balance and overall health.

Another thing I love about this black bean & sweet potato salad is that it’s SO versatile. It makes a great snack or lunch. It would also be a great side dish for dinner, or you can even double it to serve at a party. Everyone loves it!

Energy Boosting Black Bean & Sweet Potato Salad Recipe
 
Prep time:
10 mins
Cook time:
45 mins
Total time:
55 mins
 
Use organic ingredients when possible
Author: Elizabeth Rider
Yield: 8
Ingredients
  • 1 15-ounce can black beans, drained and rinsed
  • 1 sweet potato (either a garnet yam or white sweet potato), about ¾ - 1 pound in weight
  • 1½ tablespoons extra virgin olive oil, plus a little more for drizzling
  • 1½ tablespoons fresh lime juice (the juice from about 1 lime)
  • ¼ teaspoon ground cumin
  • ¼ teaspoon ground chili powder (your choice of mild, medium or hot)
  • 1 clove garlic, smashed open, but left whole
  • 1 mild red fresno chili pepper*
  • ¼ cup cilantro, rough chopped
  • 4 green onions, roots removed, white and green parts finely chopped (about 3 tablespoons total)
  • about ¼ teaspoon fine sea salt, plus more to taste
  • a few spins of freshly cracked black pepper
Instructions
  1. Preheat the oven to 375 degrees F.
  2. Peel and chop the sweet potato into ½ inch cubes. Try to get all of the pieces the same size so they roast evenly.
  3. Toss the chopped sweet potatoes with a drizzle (about 1 teaspoon) of extra virgin olive oil, a sprinkle of sea salt, and a few spins of black pepper and place on a parchment-lined baking sheet. Spread the pieces out so they roast and don't steam. Roast for 40 minutes until soft and very slightly caramelized.
  4. While the sweet potatoes roast, combine 1½ tablespoons extra virgin olive oil, the lime juice, ground cumin, ground chili powder, ¼ teaspoon sea salt and a few spins of freshly cracked black pepper in the bottom of a large bowl. Whisk to combine. Add the smashed open garlic clove and allow to marinate in the dressing while the potatoes roast. Discard the smashed clove before combining the salad. This will infuse the dressing with garlic without overpowering the salad. For an extra strong garlic taste, finely chop the garlic and do not remove before tossing.
  5. While the sweet potatoes finish roasting and the dressing marinates, chop the green onions and fresno pepper. Roughly chop the cilantro. Open the can of black beans and drain and rinse. Reserve the ingredients in the refrigerator if not combining the salad in the next 20 minutes.
  6. When the sweet potatoes are done, discard the garlic clove and add the hot sweet potatoes and black beans to the dressing first so they can soak in all of the flavor. Gently toss with a large spoon. Add the chopped green onions, fresno, and cilantro and gently toss to combine.
  7. The salad is ready to serve immediately, but we like it best if we let it sit in the refrigerator at least 30 minutes for the flavors to combine.
  8. Store in an air-tight glass container in the refrigerator up to four days.
  9. Serve as is, or serve over a big handful of mixed greens for a bigger meal.
Notes
* Fresno chilis are a milder cousin of jalapeños. If you can't find a fresno, substitute a jalapeno or a few tablespoons of finely chopped red pepper. Or, omit the fresno and chili powder if avoiding peppers or nightshades.
3.5.3229

Let me know if you make it and how it turns out in the comments below.

Enjoy!

The post Energy Boosting Black Bean & Sweet Potato Salad Recipe appeared first on Elizabeth Rider.

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5 Things You NEED to Consider Before Becoming a Health Coach

Thinking about becoming a health coach but need some help making the right decision?

Awesome! You’re in the right place.

Whether you’ve been pondering it for weeks or months, or you’re ready to enroll right away and get started (like, yesterday!), here’s a helpful exercise to help you determine if it’s for you. This is a mindfulness reflection that may help you get more clarity on this as a next step for you.

Grab a pen and paper, or open up a blank document on your computer. Or just close your eyes and ponder your answers to these questions. You could also call a friend or loved one to discuss.

Writing things down and talking out aloud can help to process things when you’re not sure of what you’re thinking or feeling yet. Writing down your thoughts can also help because journaling uses both sides of the brain. So decide which one you’ll do, take a deeeeep breath, and let’s begin!

1. What do you want out of life?

What do you want your life to look like? What do you expect out of your career or job? 

  • Do you want to create health programs on your computer that many people can do at once, or work with individual clients in person or over the phone?
  • Would you rather be up and about, maybe hosting health events or talks?
  • Or is your goal to create a healthy new product that can help people live their best life?
  • What about the schedule you want? A flexible one where you get to set your own hours (running your own practice), or a set schedule that you have to adhere to (working for another doctor’s/chiropractor’s office)?

Think about what you want in your everyday life. Once you get clear on what you want and how you want to spend your time, you can more easily figure out how to get there!

Get your health coach starter kit here! 2. What’s your end goal?

What are you hoping to learn from the training? Where do you want to be at the end of all this?

  • Are you hoping the program may help you sort out some health conditions that you’ve been struggling with?
  • Or perhaps you have a goal to help people struggling with a certain condition or ailment?
  • Or maybe you have a favorite chiropractor or other health professional in the area and want to join their practice as a health coach?
  • Or do you want to lead corporate wellness talks at companies in your area?

Keep pondering what your end goal is here and where you ultimately want the training to take you.

There are not limits to what you can do with your health coach certification (for a list of 50 things you could do with your certification, check out this post). But first, it’s important to get clarity on what you want out of all of this.

3. How much time can you commit to the training?

Think about when you’ll set aside time to keep up with the training. You don’t need a huge chunk of time each week, but if you want to stay on track, it’s best to make sure you have at least some time to keep up with it each week.

I set aside about 2–4 hours a week for the program that I did. Some weeks I took off or had too much going on and just caught up when I could. I like to think if there’s a will, there’s a way. When I started the program that I did, I was working a full-time job as a freelancer.

Not to say that you should pack your schedule with that many things (guilty!), but I was already working full-time when the opportunity came along, and I felt like it was too good of a chance to pass up. I found a way to fit it all in because I was motivated enough to make it work.

I’ve often found that I’ve had to give up something in order to get what I really want. When I became a health coach, I gave up weekday happy hours and some weekend socializing so I could stay home and study. When I started my own online business, I didn’t buy a new purse for two years even though the one I carried every day was practically falling apart. If you can give up other things in the short term, you will be rewarded for your hard work and accomplishments.

You know what’s best for you and your schedule! I want to give you some encouragement that you could probably find a way to make it work if your heart is really in it.

4. Are you open-minded?

One necessary aspect of becoming an effective health coach is having an  o p e n   m i n d.

Let’s say you have a client come to you who eats totally opposite of the diet you thrive on. What if her intuition is leading her toward a lower-fat/higher-carb vegan eating style, but you’re hard-core Paleo and thrive on meat and bone broth? Can you be open-minded about what’s “right” and empower her to follow her inner voice, or would you try to convince her to do it your way?

Or what if you give advice to a client but they come back saying they feel worse—even after sticking with it for awhile? Can you be open enough to consider a different approach, even one that you initially hadn’t considered or agreed with?

An open mind is also necessary to do the program itself—if you want to take full advantage of all the amazing lectures and information that you’ll have access to. If you’re not willing to learn about many different kinds of diets, healing foods, ways to live and more (even some that you disagree with), then health coaching may not be the right fit for you.

Plus, If you’re not open-minded, you’ll waste the opportunity to expand your mind and perspective and get that well-rounded macro view of wellness that’s really necessary to help a larger number of people achieve their best health!

5. Are you willing to accept that there’s more than one ‘right’ diet?

One of the things you’ll learn in health coaching school is that there is no one right diet for everyone. Keto may work for Mark, while vegan may be perfect for Ashley, and not having a specific diet helps Maya feel her best, but each of these diets is widely different from one another.

It might seem confusing—and even maddening!—at first, how different people can feel their best on such different eating styles. You might think, “There must be one right way to eat!” Hate to break it to ya, but that’s just not the case.

Bio-individuality means that each of us has our own set of unique dietary needs. Every person responds differently to various foods and diets, because we’re all—you guessed it—different! With our own set of genetics, stress and activity levels, health conditions and goals, we all thrive on different foods and ways of living.

If you can accept that and actually see it as a beautiful and wonderful thing (and a fun challenge!), then you’ll likely be successful as a health coach.

Ok, keep writing! Get all of your thoughts onto paper and let this exercise help you determine what’s best for you.

Do you still have questions? Share with us in the comments below! Now, it’s your turn:

If you’re feeling more and more like this is a good fit for you, then take the next step and download your Health Coach Starter Kit if you haven’t already by clicking the button below.

DOWNLOAD YOUR HEALTH COACH STARTER KIT

Wishing you all the success your heart desires,

The post 5 Things You NEED to Consider Before Becoming a Health Coach appeared first on Elizabeth Rider.

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10 Reasons You Should Become a Health Coach

Are you excited to wake up Monday morning and start your week?

Or, do you have a knot in your stomach as the weekend winds down to a close? Maybe it’s butterflies, heart palpitations, or a lump of dread smack dab in your gut.

If you identify more with the knot in your stomach than feeling fulfilled, you’re not alone. Trust me—you’re so not alone! I want you to know this: It doesn’t have to be this way.

You can spend your days (and your life) doing something that you absolutely love. Something that gets you excited to jump out of bed each morning and start your day. Something that fills you with joy and fulfillment.

The thing I dislike most in the world is seeing people suffer through unfulfilling jobs, not knowing that there are new and better options out there. Because let’s face it—most of us spend a good chunk of our life at work.

Now, picture this: You are beaming with passion and gratitude over a life well-lived, doing something that fulfills your heart and soul. If you’re passionate about health, wellness, spirituality, nutrition, food, and the like, then you’re going to want to listen up!

I know what it’s like. I used to dread the end of the weekend, the start of another work week. I’d get cranky, or anxious, or just plain down in the dumps. But when the opportunity to become a health coach came along, I jumped at it, and my life hasn’t been the same ever since.

If you feel called to make a shift, to learn more about your own health for personal reasons, or to make a career switch, then consider becoming a health coach.

When you become a health coach, you’ll get to…

1. Engage in something you’re passionate about every damn day.

Have you always loved health and wellness? Food and nutrition, spirituality or entrepreneurship? Then you’ll love spending your days learning about these things and doing something that excites you.

2. Help other people feel as good as you do.

How would it feel to help others achieve their goals, feel better, become healthier and happier and work towards their dreams? You could be a part of that. That is fulfilling in and of itself! And only serves to enhance the love for what you do.

3. Help make the world a more positive place.

The world needs this so badly right now. We need more health coaches!

Pretty epic, right? By helping others shift their priorities, make healthier changes, feel better, and become healthier, people start to show up in the world in a better way. Happier, healthier people means people who will behave nicely and treat others better, and that positive ripple just continues on from there.

Think of it like this: you walk up to a shop entrance, and the person in front of you holds the door open, smiles and compliments your shoes. It lights you up and puts you in a better mood, and then you’re able to go on and make someone else’s day brighter too. Compare that to being stuck in traffic and instead of someone letting you in to the next lane, they block you off, and honk at you when you try to get over. Now you’re annoyed and less likely to be nice to the next person trying to do the same thing. The ripples of our actions can go in either direction—positive or negative. So let’s make it the former!

4. Study from wherever you want. 

Hellooo location freedom!

You can even set up your business in such a way that you can also work from wherever you want! Sipping a matcha latte in a cafe in Bali? Yes, please!

Grab your Health Coach Starter Kit here. 5. Have more work-life balance and flexibility.

Life as a health coach centers around you being the best and brightest version of yourself—so that you can help light other people up and help lift them to their highest selves. If that means you need to get outside every morning because it brightens your day, then that becomes a priority! Or maybe it’s a nature walk every afternoon, and even a siesta after lunch. Basically, you get to live in such a way where you prioritize what’s important to you. It’s not all work and no play. It’s adequate play and work, which ensures a healthier, happier you.

6. Live a life you love (one that you’re excited about!).

This is pretty self-explanatory, but no less important as the rest. When you get to prioritize your health and happiness, AND do something you love, this makes for a pretty amazing life! You’ll likely be excited to get out of bed every morning and start your day.

7. Meet and get to know amazing people all over the world.

One of the coolest parts is all the people you’ll meet along the way. Before I became a health coach, I had a lot of friends and good social connections. But after studying as a health coach, I now have friends in almost every major city in the world and have connected with countless people at live events and online. My healthy online family keeps growing every day.

If you love health, wellness, nutrition and the like, how fun would it be to meet other like-minded people on the same journey as you?

8. Become the healthiest version of yourself.

The first person who you’ll likely implement this new information on, is you! You’ll start to eat better, feel better, align more closely with your true values, shift priorities, and maybe even resolve some lingering health symptoms along the way.

9. Beyond health & wellness, learn about entrepreneurship, personal growth, happiness and more.

If you love all of these topics, you’d probably be thrilled to learn all about them. If you feel like you have a huge thirst for knowledge on health and wellness, you’ll likely feel quenched with all you’ll learn in your training.

10. Elevate the health of your family and loved ones with all your newfound knowledge and information.

I bet you have family, friends, and even kids who you’d love to help too. Life is just better when your loved ones are around! So you can help keep them healthy too with your newfound knowledge.

Now, it’s your turn:

If any of the above sounds like what you want in your life, then download your Health Coach Starter Kit by clicking the button below.

DOWNLOAD YOUR HEALTH COACH STARTER KIT

To your success!

The post 10 Reasons You Should Become a Health Coach appeared first on Elizabeth Rider.

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Where has socca been all my life?!

After eyeing socca recipes for a few years and just now finally trying it, I have to admit I feel like I’ve been totally missing out.

If you’re like I was and not familiar with socca, it’s basically a hybrid between a chickpea flour pancake and flatbread. It’s originally from the south of France and north of Italy (where it’s called farinata) and served warm with herbs and often paired with a glass of rosé wine. Um, yes please!

This recipe is:

delicious, healthy, vegan,
gluten-free, simple-to-prepare, diary-free,
grain-free, and high-in-fiber

On the health side, socca makes a fantastic naturally gluten-free flatbread, pizza crust, or just bread-like thing to snack on. The base has just four wholesome ingredients: chickpea (aka garbanzo bean) flour, water, olive oil and sea salt. Chickpea flour is simply ground chickpeas and is minimally processed, unlike most grain flours that have had the bran and nutrients stripped out before becoming flour. You can grind dry chickpeas into your own flour or purchase a high quality chickpea flour at your natural foods store.

Chickpeas are naturally high in protein and fiber. They are naturally gluten-free and, since chickpeas are a legume and not a grain, socca is also grain-free. Chickpeas are also a natural source of iron and high in potassium, making them a super food all around.

You can even use sprouted chickpea flour like I used here for an added nutritional punch. Sprouted beans and legumes have been soaked and sprouted which makes them easier to digest. I use the one from Thrive Market because it’s organic, sprouted, non-GMO, preservative-free, and a really good price to boot! I buy most of my flours, olive oil, and other pantry goods at Thrive Market because they have great prices and follow their 29vValues in all products. Keep sprouted flours in the refrigerator to prolong the shelf life of the product.

Ok, back to the socca. Like I mentioned before, I feel like I’ve been missing out on the socca game so the last few weeks in my kitchen have been all about the socca. Socca pizza, socca flatbread, socca with herbs, and breakfast socca have all make the rounds.

A few tips for success:

  • You absolutely need to do this in a cast iron skillet—it won’t work in another type of pan. You can grab a Lodge cast iron skillet for around $20 at most home stores.
  • Don’t over pour the pan. Your batter should be thick, but if it’s poured too deep in the pan your socca will turn gummy and won’t set. See my notes on the recipe about the size of your cast iron so you can adjust the amount of ingredients, if necessary. The recipe below is for a 12-inch cast iron skillet. If you have a 10-inch skillet, adjust your measurements per the notes.
  • The mistake I made the first few times I tried this was not cooking the socca long enough. Allow the edges to turn close to deep brown and pull away from the pan. Under-cooked socca is underwhelming. Perfectly cooked socca is outstanding!
How to Make Socca (aka Chickpea Flatbread)
 
Prep time:
45 mins
Cook time:
10 mins
Total time:
55 mins
 
Yield: 8
Ingredients
  • 1 cup chickpea flour (aka garbanzo bean flour); I use Thrive Market sprouted chickpea flour
  • 1 cup room temperature water
  • 3 tablespoons extra virgin olive oil, divided
  • ½ teaspoon fine sea salt (I use Real Salt)
  • 2 tablespoons chopped rosemary, or other herbs of choice for garnish
Instructions
  1. Preheat the oven to 425 F. Allow it to come up to temperature before heating your cast iron skillet in the oven (see step 3).
  2. Prepare the socca batter. Combine with chickpea flour and salt in a medium mixing bowl. Using a whisk, stir in the water until a smooth batter forms. Using the whisk, stir in 2 tablespoons extra virgin olive oil until the batter is well combined and smooth. You don't need to whip air into the batter, the whisk just helps make it smooth.
  3. Allow the batter to rest 30 minutes (up to 2 hours). This is an important step, don't skip it. It's just about enough time to allow your oven to come up to temperature and preheat the cast iron skillet.
  4. Place your cast iron skillet in the oven after the oven has come up to temperature. Allow the cast iron skillet to preheat (empty) in the oven for 15 minutes. This gets the skillet nice and hot and allows for even cooking.
  5. Once preheated, very carefully remove the cast iron skillet from the oven with oven mitts. Swirl 1 tablespoon of extra virgin olive oil around the hot skillet, then pour your batter into the skillet.
  6. Return the skillet to the oven and turn the oven to broil. Bake under the broiler for 7-10 minutes until the socca is cooked through and set.
  7. The socca is done once it slightly pulls away from the sides of the pan and the edges brown.
  8. Once the socca is prepared, top with your favorite toppings. We like to sprinkle ours with freshly chopped rosemary and an additional small sprinkle of sea salt.
Notes
This recipe is for a 12-inch skillet.
If using a 10-inch skillet, adjust the measurements for the batter to ¾ cup chickpea flour, ¾ cup water, 1½ tablespoons extra virgin olive oil and ¼ teaspoon + 1 big pinch sea salt. Still use 1 tablespoon of extra virgin olive oil in the bottom of the pan before cooking.
3.5.3229

 

The post How to Make Socca (aka Chickpea Flatbread) appeared first on Elizabeth Rider.

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I’m OBSESSED.

Dare I say it?! I think I like this version of guac even better than the original.

This recipe is:

healthy, gluten-free, dairy-free,
packed with fiber, high in nutrients,
no-sugar-added, low-glycemic & delicious

Guacamole itself is a deliciously healthy treat, but there is such thing as too much of a good thing. Namely, good fats. We need them and they’re good for us, but mass amounts of even good fats can overtask your liver and slow down your digestion. Replacing half the avocado with green peas in this recipe lightens up both the flavor and the nutrition.

Peas are loaded with protein, phytonutrients, essential fatty acids and fiber, making them the perfect complement to the equally-as-good-for-you avocado. Raw garlic and onions are some of the most healing foods on the planet, cilantro is a super green and powerful heavy metal chelator, and the lime adds amazing flavor and is packed with vitamin C.

Even better, frozen peas are healthy and quite inexpensive and stretches the use of those usually pricy avocados even further.

This pea guac is DELICIOUS with raw carrots and other raw veggies. It’s also perfect with chips, tacos, or on top of chicken or fish. It will definitely be a new family favorite!

Pea Guacamole Recipe With Sweet Potato & Beet Chips
 
Prep time:
10 mins
Cook time:
10 mins
Total time:
20 mins
 
Author: Elizabeth Rider
Yield: 8
Ingredients
  • Use organic ingredients whenever possible.
  • 1 large clove garlic, peeled
  • 1 large ripe avocado, flesh only
  • 1 cup frozen green peas, defrosted 5 minutes in a bowl of room temperature water
  • ¼ cup red onion (about a quarter of a red onion), rough chopped
  • ¼ cup fresh cilantro leaves (about a small handful)
  • Juice of one lime (about 2-3 tablespoons)
  • ½ teaspoon fine sea salt
  • ¼ cup frozen corn, defrosted 5 minutes in a bowl of room temperature water (optional)
Instructions
  1. Food Processor Method (Recommended): Add the whole peeled garlic clove to the food processor and process it alone until very finely chopped. Add the rest of the ingredients except the corn and pulse 4-5 times to combine, then process 10-15 seconds until the desired texture is achieved. Remove the blade and fold in the corn.
  2. By Hand (use this method if you don't have a food processor): Press or grate the garlic into the bottle of a large bowl then add the rest of the ingredients except the corn. Smash all of the ingredients together using the back of a large fork or wooden spoon until well combine and the desired texture is achieved. Fold in the corn if using.
Notes
My favorite way to eat this guac is with raw carrots or Terra brand "Sweets & Beets Chips" sweet potato and beet chips--they're unsalted and made with whole sweet potatoes and beets with just a tiny bit of oil. Sprouted corn tortilla chips are also delicious if you want a more traditional treat.

You can also make your own sweet potato and beet chips by thinly slicing a large sweet potato and beet on a mandolin slicer. Toss with 1 teaspoon of olive oil and spread evenly on a baking rack set on top of a baking sheet. Bake in batches at 400° until the edges are lightly browned on the edges.

The measurements of the pea guacamole ingredients are flexible, play around with it and work with what you have. I prefer red onion, but green or even yellow would also taste great. Organic frozen vegetables are packed full of nutrition and a great option when fresh isn't available--always defrost them at room temperature, in room temperature water, or in the refrigerator overnight (avoid the microwave as it kills the nutrients.) Use fresh peas and corn if they're available and in season.

This recipe is: healthy, gluten-free, dairy-free, packed with fiber, high in nutrients, no-sugar-added, low glycemic & delicious

Leave out the corn to make this recipe grain-free.
3.5.3229

 

Happy Snacking!

The post Healthy Pea Guacamole Recipe With Sweet Potato & Beet Chips appeared first on Elizabeth Rider.

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10 Easy Ways to Use Less Plastic

The year was 2003. I was a junior in college studying abroad in Granada, Spain. Being the coffee-loving American college student I was, I was thrilled to see a little coffee stand at the University of Granada where I was studying. I walked over and ordered a cafe au lait. I eagerly awaited my delicious cup of energy, and was taken back by what was handed back to me.

A hot coffee in a plastic cup. “Huh?!,” I thought. The guy next to me looked right at me and quipped, “how about a little plastic in your coffee this morning?”

A few of us had a conversation later that day about the strange plastic coffee cups and how we didn’t want to drink plastic.

At first I focused on reducing plastic for mostly for health reasons. However, as I traveled more and learned how completely awful our global plastic problem has become, I now focus on it for the health of Mama Earth.

I immediately felt chills up my arms and down my spine when I saw this image last week (thanks for posting, @peaceful_barb). We hear the logic and facts that plastic ends up in landfills, and I’ve seen loads of images of plastics washing up on beaches. I thought I was doing my part, but this image reignited my commitment to reduce plastics more than ever:

This is such a beautiful reminder of what focus, intention, and a committed group of individuals can accomplish. It’s also a gut-punch to us all about how much better we can do.

There are two main reasons to reduce the use of disposable plastics in your life:

1.Every plastic cup, bottle, or bag you’ve ever thrown away is in a landfill or in the ocean right now.

It’s so easy to forget this, especially in developed areas where we throw away garbage and a nice truck picks it up for us every week to never look at it again. It has to go somewhere, and it doesn’t just disappear. This is a huge global problem and every one of us can make a difference.

2. Compounds in disposable plastics leach into your food and water, end up in your body, and can act as endocrine disruptors. 

Endocrine disruptors, aka hormone disruptors, can act as hormones in your body, specifically estrogens. Yep, plastic can act as estrogen in your body. These are called “xenoestrogens” and can cause a whole host of health issues. Weight gain, acne, fatigue, depression, and irregular menstrual cycles—not to mention fertility issues—can all be linked to xenoestrogens and other hormone disruptors.

But wait, is all plastic bad?

Not really. It’s the disposable stuff that we need to get a handle on. Plastic is used to create things like artificial limbs and has helped researchers and scientists make huge advances in modern technology. However, disposable plastics like straws, cups, bags and plates have no place in our healthy modern world.

Here are 10 Easy Ways to Use Less Plastic: 1. Just say no to plastic straws.

According to the US National Park Service, Americans use 500 million drinking straws every day. To understand just how many straws 500 million really is, this would fill over 125 school buses with straws every day. And that’s just in the US alone! Ugh, we can do better.

Invest in a glass, stainless steel, or bamboo straws at home. They are inexpensive and pretty to look at. When dining out, decline the straw. Or, use recyclable paper straws if you need a disposable straw. The UK just banned the use of plastic straws, and I hope the US and other countries aren’t far behind.

2. Swear off plastic water bottles.

What a racket. Not only do plastic water bottles cost too much and pollute our oceans, they leach hormone-disrupting chemicals into the water which end up in your body. See xenoestrogens above.

Invest in a glass or stainless steel water bottle, and use an in-home water filter like a Berkey or reverse osmosis system to filter your water.

3. If you need disposable cups or products, use recyclable paper instead of plastic.

When you’re in need of disposable cups, plates (hi summer BBQs!), or anything else, opt for recyclable paper instead of plastic.

In general, always opt for glass, stainless steel, wood, bamboo, or paper over plastic.

4. Stop using plastic produce bags.

You really don’t need one of those little plastic bags for every fruit or vegetable you buy. If you bring your own shopping bags, just place them inside your bag until you get to the checkout. Wash them well when you get home and wash your shopping bags every now and again. You can easily stop using dozens of plastic bags per month by doing this.

5. Bring your own grocery bags when you shop.

An oldie but goodie. Don’t forget to bring your own shopping bags to the grocery store, or any store for that matter (I’m looking at you, Target!).

Plastic shopping bags are not recyclable. If you’ve been putting them in your recycle bin, they’ve still been ending up in the trash. Bring your own bags, fit your goods in your purse after checkout, or just carry your items after purchase. For the times that you forget your bags (we all do sometimes) ask for paper instead of plastic.

6. Store your food in mason jars or other glass containers.

Beyond getting plastics out of your food (health-win!), you’ll be helping reduce the plastics in our oceans and landfills, too.

7. Find alternatives to plastic sandwich bags.

Here are a few of my favorites:

  • Use beeswax wraps instead of sandwich bags. They are reusable, sustainable, and don’t leach harmful chemicals into your food.
  • Get a Stasher silicone bag or other reusable bag instead of using plastic sandwich bags. A Stasher looks just like a plastic sandwich bag but is made of food-grade silicone, which is safe for your body and dishwasher-safe, too.
  • Use paper sandwich bags instead of plastic.

You can find all of these at your local natural foods store, Whole Foods, Amazon, or Thrive Market online.

8. Look for products that use cardboard packaging or other sustainable materials instead of plastic.

When using a disposable product, look for cardboard or other recyclable packaging. I even just found my favorite healthy laundry detergent in cardboard packaging. We really do “vote with our dollars” when it comes to what companies choose to manufacture and sell. The more you support (i.e. buy) products that don’t use plastics, the more companies will continue to go in that direction.

9. Support restaurants and businesses that are committed to sustainable packaging.

Just like buying less plastics and more non-plastics helps, supporting restaurants that use sustainable take-out packaging will help everyone move in the right direction.

10. Reuse the plastics that you already have as much as possible.

For the times that you do use a plastic bag, try to reuse it as much as possible. Before you throw away a piece of plastic, think, “how can I reuse this?” or, “how can I recycle this?”

And of course, recycle as much as possible. If buying plastic is a must, then choose something that is recyclable. Plastics are categorized into seven different categories, and it depends on your location and recycling service as to which ones can be recycled.

Plastic isn’t going to quickly disappear from the planet and it’s not entirely un-useful. I believe the most important thing we can do as individuals is stop using superfluous disposable plastics like straws, food containers, sandwich bags and other plastic bags.

Useful Resources

I’m even more committed than ever to using less plastic, how about you? Let me know in the comments below!

Cheers,

The post 10 Easy Ways to Use Less Plastic appeared first on Elizabeth Rider.

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Natural Beauty Series Part 3: The Beauty Benefits of a Manuka Honey Face Mask

In my never-ending quest for a more natural beauty routine, I’ve been on the hunt for an easy, natural face mask that isn’t filled with tons of chemicals and actually works.

I’m happy to report the hunt is over!

If you’ve wondered if Manuka honey lives up to it’s hype, the answer is yes, it does. And then some.

What Is Manuka Honey?

Manuka honey is a special type of honey that comes from bees collecting nectar from the Manuka plant (Leptospermum scoparium) native to New Zealand. Therefore, all real Manuka honey comes from New Zealand. The Manuka tree shrub has a short bloom season, making this type of honey even more rare. Lucky for us, the bees know what to do, and they aren’t called busy bees for nothing. They get to work each year collecting the pollen and creating the honeycomb that gives us our Manuka honey. Nature is so cool!

Back to the honey…

All honey contains a naturally-occurring enzyme that produces hydrogen peroxide therefore has antiseptic and antibacterial properties. However, the nature and properties of the Manuka plant give this type of honey extra powerful antibacterial, antimicrobial, antiviral, antioxidant, antiseptic, anti-inflammatory and antifungal properties.

Sounds exotic, right? That’s because it is.

Manuka honey has been used in medical settings for years, and can be used to treat minor scrapes and burns without the harmful side effects of lab-created antibacterial ointments. Always be safe and use common sense—Manuka honey isn’t going to reattach a finger, but it’s perfectly great to use on a paper cut.

Getting the Manuka glow at home while I write this post.

What to Look for in Manuka Honey

Raw and Unpasteurized

Pasteurization will destroy the beneficial enzymes in any type of honey. Real Manuka honey by nature is raw and unpasteurized to maintain it’s healing properties, so if you’re buying real Manuka it will be raw and unpasteurized even if it’s not indicated.

MGO, UMF or K-Factor

Up until last year independent organizations created ratings for Manuka honey. One is called MGO, which measures the levels of Methylglyoxal, and the other is UMF, the Unique Manuka Factor that measures a variety of other compounds in the honey. The Wedderspoon brand uses a proprietary system called K-Factor that’s been deemed legitimate by the New Zealand government.

Look for MGO of at least 250, UMF of at least 16+, or K-factor of at least 16. The higher the number in any of these, the higher quality of Manuka honey.

Are you enjoying this post? I made a FREE eBook to help you create this and other amazing beauty remedies right now! Click the button below to get it instantly.

Manuka Regulations

The New Zealand government is in the process of creating new standards for Manuka because not-so-great companies create knock-offs. The regulatory definition includes four chemical markers with varying threshold levels and a DNA test. Yep! Honey has DNA. The honey must meet all five test standards to be considered and labelled as Manuka honey. Which basically means it’s gettin’ real over in the New Zealand honey industry. As with anything, look for brands you trust.

Which leads me to the cost. Manuka honey isn’t cheap. However, it’s worth it. And the good news is that a little goes a long way. I’ve been buying my Wedderspoon Manuka honey K-factor 16 on Thrive Market for the last year and a jar of it lasts 3-6 months. Here’s my link for you to get 25% off your first order. You can also find it at your local natural foods store.

Benefits of a Manuka Honey for Your Skin

1. Clearer skin: The antibacterial properties of Manuka honey can naturally kill acne causing bacterial.

2. Soothed skin: The antii-nflammatory and healing properties of Manuka soothe your skin and can reduce redness.

3. Glowing skin: The enzymes provide a gentle exfoliation, leaving your skin baby soft and glowing.

4. Moisturized skin: There’s something oddly moisturizing about a Manuka honey face mask, which I believe comes from the emollient properties of the honey.

5. A safe treatment for your skin: Manuka honey is 100% natural, so you don’t have to worry about toxic chemicals sinking into your skin. Honey contains pollen and of course comes from bees, so avoid this face mask if you’re allergic to bees.

How to Do a 1-Ingredient Manuka Honey Face Mask

Use this one to two times per week to get the best results.

1. Start with clean skin. Some people like to use the Manuka as the actual cleanser, but I find this works best if you start with clean skin.

2. After cleansing, use your fingers to spread about 1 tablespoon of high-quality Manuka honey over your entire face in a thick layer. Cover your neck and chest too if you can.

3. Let it sit for 20 minutes and let it work it’s magic. This is a great time to do a castor oil hair growth scalp treatment, do a few quick chores, or just relax with a good book. Even better, hop in a hot epsom salt bath.

Your body heat will warm the honey so it might drip a little. Wear something that washes easy and be careful where you sit in your house.

4. After 20 minutes rinse it off and enjoy the glow. Use a soft wash cloth with warm water to remove the honey.

5. Follow-up with a serum or any other skin treatments in your normal beauty routine. I usually finish with a paraben-free moisturizer to lock it all in.

Manuka honey is also great for digestion and your overall health. I add 1/4 of a teaspoon to my coffee or tea in the morning, too.

Read More from the Natural Beauty Series

Be sure to catch these other posts in this Natural Beauty Series:

And, as I mentioned in the previous two posts, the USANA Cellsentials multivitamin goes a long way to helping both your hair and skin shine and glow from the inside out.

But remember, supplements don’t work if you don’t take them. Simply buying the bottle doesn’t help, and looking at it every day on the counter doesn’t help either. Opening the bottle and taking the supplement helps.

I take the USANA Cellsentials Multivitamin twice per day. You can order it from my distributor account here to get 10% off of retail pricing.

BUY CELLSENTIALS (10% OFF)

Aside from helping your hair grow faster and improving your skin, taking a high-quality multi is something you should be doing anyways to fill in nutritional gaps, even if you eat well, so this one is a double win.

Quick tip: NEVER buy any supplements on Amazon.

I use Amazon for just about everything, but not supplements or specialty food items. Many are counterfeit—people actually buy good ones, keep the good tablets or prodcut, refill the bottles with cheap counterfeits, and sell them on 3rd party sites like Amazon to unknowing consumers. Only buy high-quality supplements and products like Manuka honey directly from authorized distributors.

Over to you, have you tried this yet? I’d love to know how it turns out! Let me know in the comments below.

More in the Natural Beauty Series:

Cheers,

The post Manuka Honey Face Mask Benefits + How to Do It appeared first on Elizabeth Rider.

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Natural Beauty Series Part 2: 1-Ingredient Hair Growth Treatment

Healthy long hair starts with a healthy scalp.

I’ve been using organic coconut oil as a scalp treatment for ages but recently tested something new and this other oil is my new go-to. Coconut oil does work to nourish the scalp and get rid of flakes, but I’ve noticed even better results with castor oil.

Castor Oil & Hair Growth

Castor oil has been used for centuries as a scalp and hair growth treatment, but the recent popularity of coconut oil has pushed it out of the spotlight.

Castor oil is anti-bacterial and anti-fungal, and is high in vitamin E and Omega 6’s and 9’s. It also has a high ricinoleic acid ratio making it even more beneficial to your scalp and skin.

Some “anti-dandruff” shampoos don’t actually get rid of flakes, they more “glue” them to your head. Eeew. An oil treatment is much more effective to nourish your scalp and get rid of flakes.

Women and men both benefit from this 1-ingredient treatment equally, and it’s especially good for people who feel that they’re losing too much hair.

Let’s back up for a minute though…

How does castor oil help your hair grow?

It’s actually unclear as there haven’t been any longer term scientific studies. However, Dr. Joshua Zeichner, dermatologist and director of cosmetic and clinical research in dermatology at Mt. Sinai Hospital in New York has stated:

“[Castor oil] is rich and fatty acids and helps coat hair shafts themselves to enhance shine and make the hair itself look thicker. In addition, castor oil has antimicrobial properties. By reducing levels of yeast along the hair follicles, it can help reduce inflammation and subsequently allow hair follicles to function optimally.”

Although anecdotal, I’ve been testing castor oil as a 1-ingredient hair growth treatment over the past six months and can see the results.

Who shouldn’t use a castor oil scalp treatment:

  • Anyone who has hair extensions, as the oil might damage them. If you have hair extensions ask your hairstylist before applying oil to your scalp.
  • Anyone with a castor oil sensitivity. Just like with any natural oil, it’s possible castor oil can be irritating to some people. If you’re concerned about this, test a small patch on the inside of your arm and wait 12 hours to see if you have a reaction.

Are you enjoying this post? I made a FREE eBook to help you create this and other amazing beauty remedies right now! Click the button below to get it instantly.

What to look for:

You can find organic cold pressed castor oil in the beauty and body section of most natural foods stores. Look for one in a dark glass container that protects the oil from direct light. I also purchased a small dropper bottle in the body section of my natural foods store for around $3, which makes it way easier to a apply the oil to your scalp (see below).

How to Apply a Castor Oil Scalp Treatment

1. Do this treatment once per week for optimal results, or once every two weeks for maintenance.

2. Grab some organic cold pressed castor oil in the beauty and body section of your natural foods store. I like to use a dropper to apply the oil as close to my scalp as possible.

3. Using the dropper (or your fingers) apply the castor oil to your entire scalp. I usually use about two tablespoons total. It will soak into a few inches of hair, but do not apply it down the length of your hair. It’s too heavy and thick, which makes it difficult to wash out and doesn’t really benefit the length of your hair. This is a scalp treatment, not a whole hair treatment.

4. Once the oil is distributed throughout your scalp, use your fingers to gently massage your scalp for 4-5 minutes to ensure it’s evenly distributed and improve circulation to your scalp.

5. Put your hair up and take a rest. Let it sit for an hour. Your head will be visibly oily and almost look wet, with dry ends, so this usually isn’t the time to go run errands. I like to use that time to do a Manuka honey face mask (we’ll talk about that next week!), do some work or chores around the house, or cozy up with a book. Sometimes I apply it the night before I know for sure I’m washing my hair in the morning, but over time the oil can saturate and ruin your sheets and pillowcase so I prefer to not sleep with it in.

6. Shampoo & condition per normal with your favorite sulfate-free, paraben-free shampoo and conditioner. Take extra care when shampooing to gently scrub your scalp with the pads of your fingers to remove all of the oil.

7. Air dry or style as usual. And voila! You’ll notice no flakes and shiny hair at the roots. Over time, you’ll notice faster hair growth, too.

What about eyebrows and eyelashes?

You can also put castor oil on your eyebrows, and some people use it on their lashes. However, it’s unclear if castor oil is safe for the eye area. You can read more about longer eyelashes without extensions in Part 1 of this Natural Beauty Series.

The Best Supplement for Hair Growth

As I mentioned in the first part of this series, the #1 thing you can do to help your hair, eyelashes, and eyebrows grow more quickly is take a high-quality multivitamin. Cheap multivitamins are typically just rice powder and a few other ingredients, but a high-quality vitamin can ensure your body has enough nutrients to support critical systems, and have enough leftover to maintain your hair, skin, and nails.

I’m not an advocate for people taking one-off nutrients—like just biotin for hair growth—as nutrients work together and need to be delivered in balanced doses.

But remember, supplements don’t work if you don’t take them. Simply buying the bottle doesn’t help, and looking at it every day on the counter doesn’t help either. Opening the bottle and taking the supplement helps.

I take the USANA Cellsentials Multivitamin twice per day and between the castor oil treatment and this supplement my hair grows over an inch every four weeks. You can order it from my distributor account here to get 10% off of retail pricing.

BUY CELLSENTIALS (10% OFF)

Aside from helping your hair grow faster, taking a high-quality multi is something you should be doing anyways to fill in nutritional gaps, even if you eat well, so this one is a double win.

Quick tip: NEVER buy any supplements on Amazon.

I use Amazon for just about everything, but not supplements. Most are counterfeit—people actually buy good ones, keep the good tablets, refill the bottles with cheap counterfeits, and sell them on 3rd party sites like Amazon to unknowing consumers. Only buy high-quality supplements direct from authorized distributors.

Don’t forget to download your FREE eBook to help you create this and other amazing beauty remedies right now! Click the button below to get it instantly.
More in the Natural Beauty Series:

Happy Hair Growing!

The post Castor Oil Hair Growth Treatment appeared first on Elizabeth Rider.

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