Civilized Caveman Cooking Creations http://civilizedcavemancooking.com Easy Paleo Recipes - Gluten Free Recipes Tue, 03 May 2016 07:17:43 +0000 en-US hourly 1 Natural Remedies 101 http://civilizedcavemancooking.com/health/natural-remedies/ http://civilizedcavemancooking.com/health/natural-remedies/#respond Tue, 26 Apr 2016 00:02:43 +0000 http://civilizedcavemancooking.com/?p=16372 Preventing is always more beneficial than treating, so treat your body good from the inside out before you get sick to reduce your chances of coming down with […]

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homemade natural remedies

Preventing is always more beneficial than treating, so treat your body good from the inside out before you get sick to reduce your chances of coming down with something cruddy. Life does happen sometimes, and we might just all get sick once or twice. If you do, these natural remedies are here for you. We will update this list as we learn more and include recipes for anything we find. Make sure you save this or pin it so you’ll always have it.

If you have any of your own homemade natural remedies, leave us a comment and we will add it to our list.


Did you know Chocolate is more effective than codeine at cough suppressing?
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Natural Remedies 101

Let’s face it, none of us want to leave the house when we are sick. I am typically bundled up in sweatpants with my slippers, a box of tissues, water, and some chocolate (it’s healthy). This get up is too embarrassing to leave the house. Not for me, but my wife gets embarrassed and I am interested in staying married. Using things already in your home and try to keep them in stock. Preventing is always more beneficial than treating, so treat your body good from the inside out before you get sick to reduce your chances of coming down with something cruddy.

I try to keep all the following things in surplus in our house for these natural remedies and life in general. Here is a list of things you should have/need for these remedies. Click on the item to see my favorite one or get a deal or free one.

Curb that Cough (Chocolate)

  1. Dark ChocolateOne of my favorite natural remedies. Yes you read that right, dark chocolate. We are not talking about Hershey bars here, but high-quality dark chocolate. Researchers found that chocolate’s theobromine compound is more effective than codeine at suppressing persistent coughs without the side effects of drowsiness and constipation.

Bye Nausea (Ginger)

  1. Ginger – Fresh ginger is loaded with tons of antinausea properties. Ginger’s antinausea properties are particularly effective during pregnancy or after surgery but anyone can benefit from its power. I love to boil fresh ginger with lemon and honey to sip on like tea.

Fight that Sore Throat (Garlic)

  1. Garlic – Is a butt kicking natural antibiotic, antibacterial, and anti fungal. It can tackle almost any illness. Gargle twice daily with a solution of six pressed garlic cloves mixed into a glass of warm (not hot) water. Follow the regimen for 3 days. The warm liquid soothes inflamed tissue. (Pregnant women should not take more than 1 clove of garlic medicinally per day)

Spice up your life (Cinnamon)

  1. Ceylon Cinnamon – Cinnamon is beneficial as it contains anti-inflammatory, antibacterial, and antioxidant properties. There are numerous ways to help you use it when sick, these are just a few.

    • Make a Flu Bomb. Mix 1 teaspoon of honey with a 1/4 teaspoon of cinnamon and take it twice a day until you feel better
    • Calm a scratchy cough with a cinnamon-infused drink: Soak cinnamon sticks in cold water for several hours, then sip. This beverage contains mucilage, a water-soluble fiber that coats and soothes the throat

Kick the flu's butt with this flu bomb natural remedyThe Oil to Fix it all (Coconut Oil)

  1. Coconut Oil – Coconut oil helps to dissolve and destroy the lipid coating around some viruses and make them more susceptible to attack by the immune system. Whether sick or not, aim for 5-6 tablespoons per day in your diet. You can cook with it, add it to smoothies, stir it in your coffee or eat it by the spoonful. Coconut oil has hundreds of health benefits and is the king of all natural remedies.

This apple is better at keeping the doctor away (Apple Cider Vinegar)

  1. Apple Cider Vinegar – We are not going to be friends after this, but I promise you will feel better. Apple Cider vinegar tastes horrible, but it works. Just remember the illness or bacteria in your body won’t like it either, so they die.

    • Mix 1 tablespoon with water, gargle and then drink at the first sign of any illness. Repeat hourly until your symptoms disappear. You can also include a little honey to sweeten this up which we will cover next. Apple Cider vinegar helps kill viruses and bacteria, I think because they can’t stand the way it tastes either.

Making you sweeter with a Hug in a Mug (Raw Honey)

  1. Raw Honey – The majority of honey on store shelves is highly processed, laced with fillers and isn’t pure honey. I recommend only using organic raw honey that is unpasteurized. You get the most nutrients out of raw honey making it more effective at boosting your immune system and warding off viruses. The best raw honey you can get is local and if not, buy it from Thrive Market where I trust the source.

    • Honey can be used as a homemade cough remedy a few ways. Just like the flu bomb picture above, combine 1 teaspoon raw honey with 1/4 teaspoon Ceylon cinnamon and consume twice a day.
    • I also love to make a homemade hot beverage using honey, lemons, ginger, and water. I call it my Hug in a Mug tea and you can see it below.

this is our hug in a mug flu fighting tea


Come make Hug in a Mug tea to beat colds, congestion, and the flu. Plus it’s delicious!
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The Lazy but acceptable way (Throat Coat)

  1. Throat Coat – Our go to emergency feel better medicine is Traditional Medicinals Organic Throat Coat Lemon Echinacea tea. I am here to help you feel better, not preach how you should make everything at home. This tea is delicious and highly addictive, but you can only have a maximum of 3 per day. Our hug in a mug tea, on the other hand, you can drink as much as you want. I was sick for nine days straight and sustained on just the hug in a mug tea.

Oregano isn’t just for pizza (Oil of Oregano)

  1. Oil of Oregano – Oil of oregano is strong, that is your disclaimer. It is known for its antifungal and antiviral properties and is used for a wide array of ailments. Everything from GI problems, cold sores, a sore throat, and even an insect repellent. Warning, it is really potent and should always be diluted. It’s also intended for short-term use only. For a sore throat or congestion, add a few drops in water or juice.

    • We take 8 ounces of water, add 5 drops of oil of oregano and 25-30 drops of elderberry extract (mentioned below). We gargle the first 3-4 sips before swallowing and then drink the remainder of the water. Do this twice a day.

A new berry you need (Elderberry Extract)

  1. Elderberry Extract – Elderberry extract prevents the flu virus from penetrating the membranes of healthy cells and boosts the immune system. We always pair our elderberry extract with oil of oregano to make a potent health bomb. Mix 25-30 drops with the oil of oregano above to start feeling better immediately.

Getting beautiful from the inside out (Collagen)

  1. Collagen -Collagen is the glue that holds a body together, and we would quite literally fall apart without it. Between 25 and 33 percent of a person’s body and more than 80 percent of a person’s skin is comprised of collagen. I did a huge write up on what collagen is and why you need it, which I recommend you reading. I believe in prevention, and use collagen every day as part of your routine will help you maintain a healthy lifestyle.

    • We take one scoop of the collagen peptides (blue lid) and add it to our coffee, water, smoothies and sometimes our food. The collagen peptides are both cold and warm water soluble and tasteless. I am picky, it really is tasteless.
    • WARNING – There is another brand of collagen that claims to be grass-fed and finished and they are not. DO NOT BUY Great Lakes. Only buy Vital Proteins.

We don’t eat bones, but we do need to drink it (Bone Broth)

  1. Bone Broth – There are countless health benefits from drinking any nutrient-rich bone broth. It’s even easy to make at home using my easy bone broth recipe. For anyone who is not a Thrive Market member yet, you can get a Free container of Bone Broth delivered to your door using this link. Whether you are sick or not, bone broth needs to be a part of your daily regime.

    • If you struggle with just drinking it, sneak it in your own diet by making soup out of it. I just got my wife to eat bone broth which she hates by making her paleo chicken soup.

Detox, Detox and Detox (Castor oil Packs)

  1. Castor Oil and Wool Flannel – Castor oil packs have been said to help improve liver detoxification naturally, support uterine and ovarian health, improve lymphatic circulation and reduce inflammation. There is tons of science on this, most of which I can’t quote actually so you can read for yourselves. We use these in our home often and full support them. Below are instructions on how to use them.

  2. Besides a detox, castor oil can be used a few other ways:
    • Apply directly to your skin for dryness, rashes, hives, infections, warts, etc. Gently rub castor oil for one minute. Do this up to 2-3 times a day until the problem disappears.

Come learn how to detox using a castor oil pack and heal that liver!
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What you will need:

  1. The glass container with lid (mason jar) is to store the soaked flannel in between uses. You can use one flannel 30 times before needing to be replaced.
  2. Carefully prepare the area where you are doing this to avoid making a drastic mess. Castor oil WILL stain so make sure you are prepared in case it leaks or drips.
  3. Place the piece of flannel in a large dish.
  4. Drizzle castor oil over the flannel until it is saturated.
  5. Plug in your heating pad and turn it on medium.
  6. Lie down and place the saturated castor oil flannel on the ride side of your abdomen, directly against your skin.
  7. Wrap your body with the plastic wrap to hold the castor oil pack in place.
  8. Place the heating pad on top of the plastic wrap on top of the castor oil pack.
  9. Lie down for 1-2 hours to complete your detox.
  10. When done, remove your castor oil pack and wipe down your abdomen with an old towel.
  11. Store your castor oil pack in your glass jar until next usage.

 

Flu Bomb
 
Author:
Serves: 1
Instructions
  1. Combine the cinnamon with your raw honey and consume twice a day until symptoms subside.

Hug in a Mug Tea
 
Author:
Serves: 1
Ingredients
  • 2 cups water
  • 1-inch piece of ginger, peeled and chopped
  • 1 organic lemon, cut in half and juiced
  • 1 tablespoon raw honey
Instructions
  1. In a small pot over medium heat, combine your water, ginger, lemon and honey
  2. Simmer for 5-10 minutes and then strain into a jar
  3. Enjoy

 

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Paleo Chicken Soup – Natural Cold and Flu Remedies http://civilizedcavemancooking.com/recipes/soups/paleo-chicken-soup/ http://civilizedcavemancooking.com/recipes/soups/paleo-chicken-soup/#comments Mon, 25 Apr 2016 23:25:30 +0000 http://civilizedcavemancooking.com/?p=11776 I always like to think I am superman since I eat Paleo and you know, I can never get sick. Well, for some reason I continue to believe […]

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paleo chicken soup

I always like to think I am superman since I eat Paleo and you know, I can never get sick. Well, for some reason I continue to believe I am invincible to illness and I always end up being wrong. Our whole family has been experiencing everything from coughing, sore throats, headaches, chills, fevers and pure exhaustion. Well, I know the healing power of bone broth and the girls were asking for paleo chicken soup.

In the spirit of minimal effort, this paleo chicken soup is easy, finished in under 30 minutes and a perfect paleo cold and flu remedy. Ever since getting my Instant Pot for Christmas, I try to use it as often as possible. Coming up with new Instant pot recipes is fun and an easy way to add variety to meals with minimal effort. Yippee for another easy soup recipe.

If you find yourself or someone in your family coming down with something, here are some perfect cold and flu remedies that will support you getting and staying healthy.

Paleo Cold Remedies

  • This delicious paleo chicken soup recipe
  • Easy Homemade Bone Broth
  • Hydration and rest – drink lots of clear fluid, lots of broth, and sleep a ton
  • Cinnamon – mix it with some local honey, and add to a hot tea that supports relieving your cough and congestion
  • For the rest of my natural home remedies, check out our post here

I have worked on some new posts for homemade bone broth, and I have been doing a ton of research. I have been working on figuring out the perfect bone broth. Which part of the chicken is best, which aromatics are best, diced or whole, time, and lots of other variables. One thing I learned today, it doesn’t have to be perfect because it still tastes delicious.

Paleo Chicken Soup

Homemade chicken soup is just one of those heart-warming comfort foods that work all the time to provide comfort and happiness. Well for me at least. This paleo chicken soup passed the Wife, kid, and pit bull test when some broth splashed out. Not to mention, it is another recipe that is Whole 30 to add to your rotation.

I added the ginger and garlic to this soup to kick up its healing properties. Ginger is known for its anti-inflammatory properties and garlic for its anti-viral properties. You can spruce up this soup to your liking in many different ways. Add some mushrooms, sweet potato noodles or even some kelp noodles. This recipe is a blank canvas for you to paint.

Leave us a comment and let us know how you make this paleo chicken soup so we can try some variations.


Good manners: the noise you don’t make when you’re eating soup.
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I know I tend to be a messy eater sometimes and may or may not have an issue slurping my soup. I am publicly declaring I will work hard to enjoy my soup quietly.  Here is a great tweet to remind those loud slurping eaters out there.

5.0 from 1 reviews
Paleo Chicken Soup
 
Prep time
Cook time
Total time
 
Author:
Serves: 5 quarts
Ingredients
  • 1 small whole chicken(4-5 pounds)
  • 1 white onion, peeled and diced
  • 8 crushed cloves of garlic
  • 2 stalks celery, diced
  • 4 large carrots, peeled and diced
  • 5 large sprigs of thyme
  • 1 golf ball size knob of ginger
  • 1-2 tablespoons sea salt
  • 6 cups water
Instructions
InstantPot or Pressure Cooker
  1. Place the chicken in the Instant Pot or Pressure Cooker.
  2. Add the onion, garlic, celery, carrots, thyme and ginger to the pot.
  3. Add the water and then the sea salt.
  4. Place the lid on the Instant Pot, set the pressure valve to 'seal' and select the poultry option (this will give 15 minutes of pressure cooking).
  5. If using an electric pressure cooker, set the pressure to high and set the timer for 15 minutes.
  6. Once the Instapot or pressure cooker is finished, remove the chicken and set it on a large plate to cool a bit.
  7. Pull all the meat off the bones, return the meat to the soup in large chunks or chop into smaller pieces.
  8. Serve warm and enjoy.
Crockpot
  1. Place your onion, garlic, celery, carrots, thyme, and ginger to the bottom of a 6 quart or larger crock pot
  2. Place your whole chicken on top of the vegetables, add your water and salt
  3. Cover and cook on high for 4-5 hours or low for 7-8 hours (until the chicken is cooked through and falling off the bone)
  4. Remove the chicken from the crock pot to a large plate or baking sheet, let cool slightly and then shred all of the meat with your hands (discard cartilage, bones, etc)
  5. Add the meat back to the broth and serve warm
  6. Enjoy

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How to Make Homemade Whipped Cream – Paleo and Raw http://civilizedcavemancooking.com/recipes/how-to-make-homemade-whipped-cream/ http://civilizedcavemancooking.com/recipes/how-to-make-homemade-whipped-cream/#respond Fri, 22 Apr 2016 23:09:29 +0000 http://civilizedcavemancooking.com/?p=16355 Whipped Cream. Whipped Cream. Whipped Cream. I have so many memories as a kid sneaking into the refrigerator to open the can of whipped cream, tilt my head […]

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How to Make homemade whipped cream with raw milk and coconut milk

Whipped Cream. Whipped Cream. Whipped Cream. I have so many memories as a kid sneaking into the refrigerator to open the can of whipped cream, tilt my head back and empty the contents into my belly. It was so good and so bad for me at the same time. Now I can do it as an adult at home without feeling guilty. So today I want to show you how to make homemade whipped cream with some tips and tricks I have learned along the way.


Did you know you can freeze leftover Whipped Cream which also makes delicious treats?
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How to Make Homemade Whipped Cream

Who knew there was so much information on how to make homemade whipped cream? Well, there doesn’t have to be, but I like to make sure I provide you all the information you could need.

You can use full-fat coconut milk for this recipe or Raw Cream. I am the only one in the household with a dairy allergy so I am often making this with raw cream for the girls. I even sometimes eat it because it’s so delicious.

I want to be clear, the only raw dairy we recommend and use is from Organic Pastures. We are friends with the owners, know how well they treat their animals and their products are top notch. Make sure you check them out on Facebook and tell them the Caveman sent you.

Types of milk to make homemade whipped cream

So these are all the options I have used and tested while working on this post for how to make homemade whipped cream.

For the Dairy Version – We use Organic Pastures Raw Cream

For the Non-Dairy Version – We use Coconut Milk and here are our notes:

  • Native Forest Premium Coconut Milk – This has guar gum but is packaged in a BPA free can. This is my number one choice because Thrive Market carries it and it turns out perfectly every time. Get it at Thrive Market or on Amazon here.
  • Trader Joe’s Coconut Cream – This is my second option when it comes to coconut milk whipped cream for the results it creates. There are some questionable ingredients, but it hasn’t made me sick, so it’s ok as a second choice. You can get it on Amazon here.
  • Thai Kitchen Full-Fat Coconut Milk – This can has guar gum and is packaged in a BPA can. So if you are avoiding BPA’s, throw this can out and don’t even try it. For the whipped cream, it works as long as you use the full-fat but the volume is a little less than the native forest. You can get it on Amazon here.

Now if you didn’t catch my drift above, I highly recommend you use the Native Forest Coconut Milk and stick with it. It works every time and has never failed me.

Tips for making your Whipped Cream Succeed

While I claim to be a perfect chef, I mess up often and have learned a few lessons along the way. With those lessons, I can help you not make the same mistakes so here are some tips while learning how to make homemade whipped cream.

  • ALWAYS, I repeat always use Full-Fat Coconut milk.
  • Store your coconut milk in the refrigerator and that way you are always ready to make whipped cream.
  • To help your whipped cream succeed, store your mixing bowl or mixer bowl in the refrigerator for an hour before making.
  • Always make more than you think you need. You will end up eating more than you thought.
  • Note: If your coconut milk didn’t work, you probably got a dud can without the right fat content. You can fix it though. During the whipping process, try adding 1-4 tablespoons of tapioca flour slowly until it forms whipped cream. This can work but is not guaranteed.

If your coconut milk whipped cream didn’t work, this tip can help you fix it. Find it here:
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How to Freeze Whipped Cream

To my delight, I found that homemade whipped cream freezes very well. I discovered this by accident when my beautiful wife plated whipped cream, froze it and then ate it like ice cream. It was genius!

To freeze your leftover homemade whipped cream, dollop spoonfuls of whipped cream onto a parchment-lined baking sheet. You can use a piping bag to make it fancy, or just throw it down by the spoonful.

Place the baking sheet in the freezer until your homemade whipped cream is frozen solid. Transfer the whipped cream to a freezer bag until needed.

In case you need ideas on how to use frozen whipped cream, here are a few of our favorites:


You can freeze this homemade whipped cream and add it to your daily coffee or hot chocolate!
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Equipment
Kitchen Aid 5 Qt Stand Mixer
Kitchen Aid 6 Qt Professional Stand Mixer
Hand Mixer
Kitchen Aid Pro Line Hand Blender

How to Make Homemade Whipped Cream - Paleo and Raw
 
Prep time
Cook time
Total time
 
Author:
Serves: 1
Ingredients
For the Raw Milk
  • 1 (16-ounce) container refrigerated raw cream
For Dairy Free
  • 1 (15-ounce) can full-fat coconut milk
  • 1 tablespoon maple sugar or more to taste (optional)
  • 1 teaspoon vanilla or more to taste (optional)
Optional Flavors
  • freeze dried blueberries
  • freeze dried strawberries
  • freeze dried raspberries
Instructions
  1. If using coconut milk, place the can of coconut milk in the refrigerator and leave it there until well-chilled; I left mine in overnight.
  2. Remove from refrigerator, flip the can and open the can of coconut milk.
  3. There should be some water, pour this out separately and save to make smoothies.
  4. Now you should have all coconut cream that is solidified.
  5. Put this coconut cream in the bowl of a stand mixer or a large bowl.
  6. Turn your mixer or hand beaters to high speed and whip the coconut cream for 3 to 5 minutes.
  7. Whip until it becomes fluffy and light with soft peaks.
  8. Mix in the sugar and/or vanilla if using.
  9. Serve with fresh fruit, brownies or just eat it fro the bowl
Optional Flavors
  1. If you are going to add freeze dried fruit, add your freeze dried fruit to a [url href="http://amzn.to/1To5vDH" target="_blank"]food processor[/url] and blend to a powder. Once powdered, add your fruit to your homemade whipped cream after you have finished whipping the cream.
Notes
Store for up to 1 1/2 weeks in an airtight container in the refrigerator or 6 months in the freezer

 

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Easy Hard Boiled Eggs – 2 ways without Boiling water http://civilizedcavemancooking.com/recipes/easy-hard-boiled-eggs/ http://civilizedcavemancooking.com/recipes/easy-hard-boiled-eggs/#respond Thu, 21 Apr 2016 23:50:53 +0000 http://civilizedcavemancooking.com/?p=16288 I feel like eggs look like such a simple ingredient and are deceitfully difficult sometimes. I was intimidated about making anything besides scrambled or over-easy eggs for a […]

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these are easy hard boiled eggs in a pressure cooker or oven

I feel like eggs look like such a simple ingredient and are deceitfully difficult sometimes. I was intimidated about making anything besides scrambled or over-easy eggs for a long time. That was until I developed a delicious deviled egg recipe which required me learning how to make these easy hard boiled eggs.

I can say they are easy because I have tested every method and to this day I still avoid boiling eggs whenever possible. The secret to making these eggs perfectly every time is using a rice cooker. I also provided oven instructions which work but the rice cooker seems to be my go to for speed and comfort.


Did you know it’s almost impossible to hard boil eggs above 10,000 feet?
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Easy Hard Boiled Eggs and some tips

So like I mentioned above, these easy hard boiled eggs are cooked either using a rice cooker or your oven with a mini cupcake pan. I feel like another reason I prefer the rice cooker is because it doesn’t heat up my kitchen, especially in the summer.

I have learned a few things over the years hard boiling eggs, and these are the best tips to keep handy:

  • Eggs that are 7-10 days old are a lot easier to peel. I haven’t found this to be a deal breaker but it definitely makes a difference compared to farm fresh or backyard fresh eggs.
  • The ugly green ring that forms around hard boiled eggs comes from cooking them in too high of a heat for too long. It is a chemical reaction between the whites and the yolks. That doesn’t happen here.
  • These easy hard boiled eggs are easiest to peel right after they are cooled. You can store them in their shell for up to a week or if you peel them you can store them in a bowl of water that is changed daily for up to a week.
  • To properly peel these hard boiled eggs: Gently tap egg on a countertop until shell is finely cracked all over. Roll the egg between your hands to loosen the shell. Starting peeling at the large end, holding the egg under cold running water to help ease the shell off.

Using these tips and the following recipes for these easy hard boiled eggs, you will be able to make an unlimited supply of bacon deviled eggs. There are plenty of other recipe ideas as well, I just love bacon.

You can also use the homemade mayo I taught you how to make and whip it together with these eggs for a delicious egg salad.

Rice Cooker

Rice Cooker Hard Boiled Eggs
 
Prep time
Cook time
Total time
 
Author:
Serves: 6 eggs
Ingredients
Instructions
  1. Add the water to the inner pot of your rice cooker
  2. Place eggs in the Steam Tray and set to Steam for 10-15 minutes
  3. Once the cooking is complete, remove eggs and place in an ice-water bath for 10 minutes
  4. Store in the refrigerator for up to 1 week in shell. If you peel them, store them in a bowl of water for up to one week changing the water daily
Notes
For soft boiled eggs, only cook for 7 minutes

In the Oven

Oven Hard Boiled Eggs
 
Prep time
Cook time
Total time
 
Author:
Serves: 6
Ingredients
Instructions
  1. Preheat your oven to 325 degrees Fahrenheit
  2. Place your eggs in a mini muffin tin. One in each well
  3. Bake in your oven for 30 minutes
  4. Once done, remove your eggs and place in an ice-water bath for 10 minutes
  5. Store in the refrigerator for up to 1 week in shell. If you peel them, store them in a bowl of water for up to one week changing the water daily.

 

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Easy Homemade Mayo in under 1 minute http://civilizedcavemancooking.com/recipes/condiments/homemade-mayo/ http://civilizedcavemancooking.com/recipes/condiments/homemade-mayo/#comments Tue, 19 Apr 2016 02:31:00 +0000 http://66.147.244.87/~civiliz5/2011/05/25/homemade-mayo/ When I was a child, I was addicted to mayonnaise. Not real mayonnaise like this easy homemade mayo, but the crappy fake stuff like miracle whip and hellman’s. […]

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1 minute easy homemade mayo

When I was a child, I was addicted to mayonnaise. Not real mayonnaise like this easy homemade mayo, but the crappy fake stuff like miracle whip and hellman’s. Yucky. To be honest, it tasted great but I know it was just full of junk. Once I went Paleo, I figured I was going to live the rest of my life without mayonnaise.

Well, I am so happy I was wrong. I learned how to make my own and some amazing companies came to market with mayonnaise products I love. But what I love more than anything is staying in my pajamas which means making it at home is the best way!


Make mayo at home in under 1 minute with whatever flavors you want!
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Easy Homemade Mayo (Mayonnaise)

The reason this easy homemade mayo works so well is the simplicity of the ingredients and using some basic tools that make this possible. Normally mayonnaise recipes tell you to have a room temperature egg. To slowly pour the oil in and blah blah. That takes to long.

All you need to accomplish 1-minute immersion blender mayonnaise is:

  • An immersion Blender. This is the ninja kitchen tool that makes this work. For this recipe, it HAS to be an immersion blender. If you don’t have one, there is a regular recipe below it. The immersion blender I use is the Kitchenaid Pro Line which is an investment but you can use any of these as well.
  • 1 glass jar which you will use to make and store your easy homemade mayo (Make sure that you use A TALL AND NARROW JAR with an opening that’s just wide enough to accommodate your). I use a 1-pint wide mouth mason jar.

One really important note about this easy homemade mayo is to only use light tasting oil. Trust me or you will end up with disgusting mayo that your dog wouldn’t eat.

I would highly recommend using the oils I do which are avocado oil, macadamia nut oil, a really light olive oil, almond oil or even walnut oil. You can also use a mixture of oils but anything besides what I listed will create an overpowering flavor you can’t eat.

If you make this recipe and the emulsion breaks, add an egg to another mason jar glass, pour your broken mayo on top of it and blend again with your immersion blender at the bottom for 20 seconds before moving.

Homemade Mayo
 
Prep time
Cook time
Total time
 
Author:
Serves: 4
Ingredients
  • 1 whole LARGE egg, right from refrigerator
  • 3 teaspoons fresh lemon or lime juice
  • 1/4 teaspoon sea salt
  • 1 scant cup of avocado oil
Optional add-ins
  • 1/4 teaspoon black pepper
  • 1 tablespoon dijon mustard
  • fresh herbs and seasonings
  • 1 garlic clove, peeled and chopped
Instructions
  1. Add all the ingredients to your glass jar (mason jar) and let them sit for a few seconds (waiting for the egg to settle back at the bottom of the jar)
  2. Add any optional ingredients here
  3. Insert your immersion blender until it makes contact with the bottom of the jar.
  4. Push the power button and do not move the blender for a full 20 seconds.
  5. The mayo will start to emulsify right before your eyes.
  6. After 20 seconds, start moving your blender around and up and down just to make sure that every last bit of oil gets well blended.
  7. Store in the refrigerator in an airtight container for up to 2 weeks.

Easy Homemade Mayo (No immersion blender)
 
Prep time
Cook time
Total time
 
Author:
Serves: 4
Ingredients
  • 1 whole large egg, right from refrigerator
  • 3 teaspoons fresh lemon or lime juice
  • 1/4 teaspoon sea salt
  • 1 scant cup of avocado oil
Optional add-ins
  • 1/4 teaspoon black pepper
  • 1 tablespoon dijon mustard
  • fresh herbs and seasonings
  • 1 garlic clove, peeled and chopped
Instructions
  1. Place egg, lemon juice and salt in blender or food processor and start running on low.
  2. Once mixed slowly start dripping your oil in
  3. I drip 1 tbsp of oil at a time and let it mix for at least a minute
  4. As you continue to add your oil, it will emulsify but continue to add slowly so you don't break it
  5. Once your mayonnaise is done, then you can hand mix in any optional ingredients you want
  6. Store in an airtight container in the refrigerator for up to a week
  7. Invest in animmersion blender so you can make the mayo faster like above

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Easy Bone Broth http://civilizedcavemancooking.com/recipes/easy-bone-broth/ http://civilizedcavemancooking.com/recipes/easy-bone-broth/#respond Wed, 13 Apr 2016 22:51:41 +0000 http://civilizedcavemancooking.com/?p=7460 You never have to buy stock or broth at the store again! That’s right, no more unidentifiable liquids in a box on a shelf for a year going […]

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easy bone broth in the crockpot or pressure cooker

You never have to buy stock or broth at the store again! That’s right, no more unidentifiable liquids in a box on a shelf for a year going into your food. Yuck. Instead you get to use this easy bone broth recipe as the base of all your recipes, to heal your body or to gift to sick people. Yes, gift to sick people. One of my favorite memories was making large batches of bone broth and chicken liver pate and delivering it to the hospital. Our friends child was fighting cancer and we helped kick it’s ass.

There is no right or wrong method for making broth but there are a couple notes I want to help you with for this easy bone broth.

  • You can make bone broth with either raw meat and bones, roasted, or a mixture of both
  • If you are cooking this broth in the pressure cooker, roasting the bones will not add any flavor since the pressure cooker reaches temperatures high enough to create the Maillard reaction.
  • Your house will smell better if you use an Instapot, the slow cooker fills your whole house with broth smell

When making broth, use an instapot because your house will smell better!
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Easy Bone Broth in the Instapot

So why do I recommend the instapot? Well simply because it does everything. Yes everything. It has replaced my slow cooker, rice cooker and steamer all at once.

Now there are still lots of awesome uses for a slow cooker. Like my shredded buffalo chicken with only 3 ingredients. In case you haven’t seen it, I also created a full guide on everything slow cookers.

The primary reason I recommend creating this easy bone broth in the instapot is time. I recommend cooking it for 2 hours to get the maximum amount of nutrients and flavor from the bones but 1 hour would work too.

Easy Bone Broth in the Slow Cooker

Warning – your whole house will smell like broth and if your significant other does not enjoy that smell, use the instapot.

I love my slow cooker and still use it occasionally to make this easy bone broth. My only problem is when I need bone broth it’s typically in a rush and I would rather cook it in 2 hours than in 12 or 24.

I have been unable to find any scientific research on which method is better. As far as I am concerned, if you are drinking any broth you make at home, you are winning. Keep up the great work and get healthy!

Easy Bone Broth (Slow Cooker)
 
Prep time
Cook time
Total time
 
Author:
Serves: 8 cups
Ingredients
  • 3 pounds chicken parts (backs, necks, bones, carcasses)
  • 1 large yellow onion, trimmed and cubed
  • 2 medium carrots, cleaned and chopped into 3 inch segments
  • 2 bay leaves
  • 2 tbsp lemon juice (½ lemon)
  • 1 teaspoon salt
  • Water (different for different methods)
Instructions
  1. Place your meat in the bottom of your slow cooker
  2. Add your onion and carrots all around your meaty bones
  3. Add 2 bay leaves, lemon juice and sprinkle salt over your ingredients
  4. Fill your slow cooker with water to within 1-2 inches of the top
  5. Place the lid on and cook on low for 12-24 hours (the longer the better)
  6. When done, strain through a big mesh strainer and store
  7. Bone broth stays fresh in the fridge for 3 days or can be frozen for up to a year
  8. (See the notes for freezing)
Notes
For freezing, you should freeze individually in silicon molds and then transfer to an airtight container for easy access. We use these molds and these molds.

Here is the Instapot Method
Easy Bone Broth
 
Prep time
Cook time
Total time
 
Author:
Serves: 8 cups
Ingredients
  • 3 pounds chicken parts (backs, necks, bones, carcasses)
  • 1 large yellow onion, trimmed and cubed
  • 2 medium carrots, cleaned and chopped into 3 inch segments
  • 2 bay leaves
  • 2 tbsp lemon juice (½ lemon)
  • 1 teaspoon salt
  • Water (different for different methods)
Instructions
  1. Place your meat in the bottom of your instapot
  2. Add your onion and carrots all around your meaty bones
  3. Add 2 bay leaves, lemon juice and sprinkle salt over your ingredients
  4. Fill your instapot with water to 2/3 of the container (no more than 2/3)
  5. Place the lid on, lock it in place and close the release
  6. Set your instapot on high for 2 hours for the best flavor and once complete let the pressure release naturally
  7. When done, strain through a big mesh strainer and store
  8. Bone broth stays fresh in the fridge for 3 days or can be frozen for up to a year
  9. (See the notes for freezing)
Notes
For freezing, you should freeze individually in silicon molds and then transfer to an airtight container for easy access. We use these molds and these molds

 

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How to Cook a Perfect Poached Egg in 4 minutes and 10 seconds http://civilizedcavemancooking.com/recipes/perfect-poached-egg/ http://civilizedcavemancooking.com/recipes/perfect-poached-egg/#comments Tue, 12 Apr 2016 20:09:45 +0000 http://civilizedcavemancooking.com/?p=16204 Julia Child was a legend and I can only appreciate her content from what I watch online. I have to admit it, I even loved that movie Julia […]

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perfect poached egg

Julia Child was a legend and I can only appreciate her content from what I watch online. I have to admit it, I even loved that movie Julia & Julia. Having only learned how to cook from teaching myself, I am always on the lookout for new ways to get better. That is how I learned how to make these perfect poached eggs.

Julia’s tip is quite simple, yet the payoff is huge. All it takes is three easy resources to make it happen — a pin, a timer, and 10 seconds.


Recipe for perfect poached eggs – a timer, a pin and 10 seconds
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Perfect Poached Egg every time

This tip for perfect poached eggs from Julia Child will completely change your breakfast for the rest of your life. I have always loved poached eggs but only ordered them at restaurants because I didn’t think I could make them. With this recipe, you will be making flawless poached eggs forever. You can even start impressing your family and friends.

Wasn’t that video so simple? Like I said in the video, all you will need to make perfect poached eggs is:

  • A Pin
  • A timer
  • 10 seconds

You’ll need eggs, a pot of water, and a slotted spoon of course, but it’s the pin, timer, and extra few seconds that really make the magic happen.


Learn how to make perfect poached eggs in under 5 minutes
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Why Julia Childs Tip Works

The real key to this recipe is the 10 second boil. That boil produces perfectly poached eggs every time. The reason I have never made poached eggs at home was because every attempt ended with a pan full of egg whites and no poached egg at the end.

The egg whites were always wispy and would pull away from the egg when I added it to the water.

Using this recipe for a perfect poached egg, you can say goodbye to those wispy egg whites. After poking the hole in the egg and boiling for 10 seconds, the egg holds its shape.

Now it’s your turn. Leave me a comment after you make this letting me know what you thought!

How to Cook a Perfect Poached Egg in 4 minutes and 10 seconds
 
Prep time
Cook time
Total time
 
Author:
Serves: 1
Ingredients
Instructions
  1. Bring a pot of water to a boil.
  2. Use a pin to make a small hole in the eggshell. This will release any air that's in the egg, which could otherwise cause it to crack. (the hole is small, nothing will leak)
  3. Place the whole egg (still in the shell) in the boiling water for exactly 10 seconds.
  4. Remove the egg from the water, and lower the heat to bring the water to a simmer (Boiling the egg helps it to retain its shape once it's cracked and poured into simmering water later.)
  5. Once the egg is cool enough to handle (5 seconds), poach the egg as you normally would, by cracking the egg into gently simmering water.
  6. Poach the egg for 3:30 to 4 minutes depending on how you like your egg. We cook ours to 3 minutes and 30 seconds for runny yolks
  7. Remove your egg from the water with a slotted spoon and place on a paper towel
  8. Serve on gluten free toast, salad or just eat it as is

 

 

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The Best German Apple Pancake you’ve ever tasted http://civilizedcavemancooking.com/recipes/desserts/german-apple-pancake/ http://civilizedcavemancooking.com/recipes/desserts/german-apple-pancake/#comments Sat, 09 Apr 2016 21:31:00 +0000 http://66.147.244.87/~civiliz5/2011/10/23/german-apple-pancake/ Did you know that the traditional name for these German Apple Pancakes is Apfelpfannkuchen? I honestly have no idea how to pronounce it so I went searching on youtube. […]

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paleo german apple pancake
Did you know that the traditional name for these German Apple Pancakes is Apfelpfannkuchen? I honestly have no idea how to pronounce it so I went searching on youtube. No luck. I will stick with our original name and add some adjectives. These German apple pancakes are simple, mouth-watering, and really popular. As of writing this, 77,891 people have pinned this recipe.

If you want to jump the gun and just save it now, here is the pin.


Apfelpfannkuchen may be hard to pronounce but it translates to delicious apple pancake!
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German Apple Pancake

You may have noticed a trend around my website is that I like breakfast foods. More specifically, I LOVE pancakes. Lots of different pancakes: chocolate chips, blueberries, bananas, almond butter, coconut butter, caveman crunch (yes, I put my granola recipe in a pancake), blackberries. The list could go on.

Where I was going with that is that I love trying new recipes like these German Apple Pancakes to spice things up. I have made them a few times and now have put them in the rotation with some of my other favorite pancake recipes.

Easy Paleo Pancake Recipes

While you are in the mood for breakfast, or even dessert, I figured I would share the best options for you to whip up after you make German Apple Pancakes. Here they are in order from my favorite to not my favorite but still delicious:

This is why I am scared to have more than one child. I will be forced to pick a favorite, and it is hard because they are all so good.

You came here for the German Apple Pancake so I want you to start there. Grab the ingredients, put on some awesome music, cook them, eat them, and leave me a comment when you’re done!

Once you are madly in love with these, I have no objections to you venturing off and trying the other easy pancake recipes. Why are you waiting? Go enjoy these bad boys.


What is the best pancake topping? 2 additional pancakes!
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4.3 from 14 reviews
German Apple Pancake
 
Prep time
Cook time
Total time
 
Author:
Serves: 8
Ingredients
Instructions
  1. Preheat Oven to 425 degrees fahrenheit
  2. In a large bowl, whisk eggs, almond milk, coconut oil, vanilla, and maple syrup
  3. In a small bowl, stir coconut flour, nutmeg, and baking soda
  4. Mix dry ingredients into wet ingredients and beat well to combine, set aside while you prepare the apples
  5. In a small frying pan, heat 2 tbsp coconut oil and raw organic honey
  6. Stir in cinnamon and nutmeg and juice of 1/2 Lemon and cook for 1 minute
  7. Add in your apples and sauté until all your apples are nicely coated
  8. Evenly divide your apple mixture between 8 ramekins greased with coconut oil and then evenly divide your egg mixture on top of the apples between the 8 Ramekins
  9. Place your Ramekins on a baking sheet and bake for 20 minutes at 425 and then reduce heat to 375 and cook for an additional 20 minutes
  10. Sprinkle with pecans when removed from the oven
  11. Enjoy

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Orange Creamsicle Smoothie http://civilizedcavemancooking.com/recipes/drinks/orange-creamsicle-smoothie/ http://civilizedcavemancooking.com/recipes/drinks/orange-creamsicle-smoothie/#comments Fri, 08 Apr 2016 02:56:59 +0000 http://civilizedcavemancooking.com/?p=16145 So, I have to be honest, smoothies are not something I have been a fan of at all. I think I avoided them because I used to be […]

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Orange Creamsicle Smoothie with Caveman Crunch

So, I have to be honest, smoothies are not something I have been a fan of at all. I think I avoided them because I used to be so addicted to Jamba Juice, and I couldn’t imagine recreating something that tasted as good as my old usual order. That was until I stopped doubting myself and created this Orange Creamsicle Smoothie topped with Caveman Crunch to replace the granola I used to always add on top.

Now, I have to explain the photo. This is an Orange Creamsicle Smoothie, but when I was testing it a second time, I bought blood oranges because I think they are fun. So, instead of the smoothie being orange, it’s this pinkish color, but it still tastes amazing.


Did you know? Naval oranges with bigger belly buttons are sweeter?
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Orange Creamsicle Smoothie (the facts)

The simple truth for myself, most of my family and I think the rest of society is that we do not eat enough fruit and vegetables. People think “paleo,” and they think all meat. While some people may do that, we need to be eating way more fruits and veggies than we do meat in order to maintain a healthy mind and body.

That is why I started drinking smoothies again. I can add fruits that I like, mix in some vegetables or even add fruits that I don’t like, and it still tastes delicious. I pretty much treat myself like a child and sneak in my own greens.

  • This smoothie is loaded with Vitamin C, potassium and folate.
  • Vitamin C helps the body form and maintain connective tissue, including bones, blood vessels, and skin.
  • Potassium supports your heart function and helps maintain a normal blood pressure.
  • Folate promotes healthy cells.

If you are trying to lose or maintain weight, be sure you are adding smoothies to your diet as a meal replacement and not as an add-on to your normal eating.

 

Smoothie Tips for this Recipe and Beyond

Who doesn’t love tips that we can apply to multiple areas of our life or, in this case, multiple recipes? The reason this recipe is called an Orange Creamsicle Smoothie is because it really does taste creamy. However, different ingredients will produce different levels of the creamy flavor.

Here are the best ingredients that I have tried to get that creamy flavor in the order from most creamy to least creamy:

  1. Raw Heavy Cream (we get ours from Organic Pastures only)
  2. Raw Milk (we get ours from Organic Pastures only)
  3. Full Fat Coconut Milk or Cream (we use Native Forest Cream)
  4. Almond Milk
  5. Cashew Milk

Now, you are more than welcome to use other options, but these are just what I tested and tasted. These are also all great options for all smoothie bases you make moving forward. Of course, another option is water.

Here is my general rule of thumb for what base to use in my smoothies: If I am having a smoothie to replace a meal, I use one of the milks listed above. If I am having a smoothie to accompany a meal or day of eating, I use water as the base to ensure I don’t overdo it.


Who needs Orange Julius? Make your own Orange Creamsicle Smoothie!
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Orange Creamsicle Smoothie
 
Prep time
Cook time
Total time
 
Author:
Serves: 2
Ingredients
  • zest of 1 orange
  • 2 oranges, peeled
  • 1/2 cup coconut milk (or milk of your choice listed above)
  • 1/2 teaspoon vanilla extract
  • 2 cups ice
  • caveman crunch
  • collagen peptides (optional)
Instructions
  1. Place your orange zest, oranges, coconut milk and vanilla in the bottom of your blender (preferably blendtec)
  2. Blend on high until everything is smooth
  3. Add your two cups of ice and blend on high once again until smooth
  4. If you are adding collagen peptides for easy protein, add it to your blender now and blend on medium for a few seconds
  5. Pour your smoothie into a mason jar and sprinkle caveman crunch on top
  6. Serve

Sources: Vitamin C benefits

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10 Tips to Sleep Smarter & Better http://civilizedcavemancooking.com/articles/how-to-sleep-better/ http://civilizedcavemancooking.com/articles/how-to-sleep-better/#comments Tue, 15 Mar 2016 19:12:43 +0000 http://civilizedcavemancooking.com/?p=16099 The cold hard truth is you are probably sleeping wrong. Yes, I said wrong. The good news is that you can start making changes tonight as soon as […]

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We spend 1/3 of our life sleeping. It is really important to our overall health and life. Here are 10 easy tips to help you sleep better tonight

The cold hard truth is you are probably sleeping wrong. Yes, I said wrong. The good news is that you can start making changes tonight as soon as we teach you how to sleep better. One of my mentors and best friends, Shawn Stevenson, released his phenomenal book Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success.

Let’s keep this simple: you are doing yourself a disservice by not reading this book. Just one tip I shared made a dramatic difference in my life. So, just imagine what 21 tips will do! So, here you go, watch the video below, and start working these tips into your life tonight.

How to Sleep Better – 10 Tips (+1)

I challenge you to implement at least one of these tips on how to sleep better in your life tonight. A well-rested mind and body makes life so much easier to live. Are you up for the challenge? Leave me a comment if you are.

Here are the 10 Tips on How to Sleep Better in summary for you. If you want to read more, just scroll down or click on the tip:

  1. Know the Value of Sleep
  2. Get more Sunlight during the Day
  3. Avoid the Screen
  4. Use the Blue Light Blocker
  5. Have a Caffeine Curfew
  6. Be Cool
  7. Get to bed at the Right Time
  8. Sleep on a Quality Mattress
  9. Make it Midnight
  10. Create a Sleep Sanctuary
  11. The Bonus Tip, click here to see it…..

Tip #1 – Know the Value of Sleep

Most people don’t get enough sleep simply because they truly don’t understand the benefits they’re getting from it.

So what is sleep? And why is it important?

Well, defining sleep is a lot like trying to define life. No one completely understands it but, of course, we have a dictionary definition….

Sleep is (actually) defined as a natural periodic state of rest for the mind and body, in which the eyes usually close and consciousness is completely or partially lost, so that there is a decrease in bodily movement and responsiveness to external stimuli.

Lots of big words, but the most important takeaway is that it’s a natural periodic state of rest for the mind and body. If you’re not doing it, then you’re being completely unnatural, and that is just weird!

If you’re like me, I know what you are asking: what are the real benefits?

  • Sleep rebuilds you and keeps you youthful
  • Fortifies your immune system
  • Balances your hormones
  • Boosts your metabolism
  • Increases physical energy
  • Improves the function of your brain

With all the essential benefits that sleep is giving you, you will never, I repeat NEVER, have the body and life you want without giving your body the right amount of sleep.

Tip # 2 – Get more sunlight during the day

One of the most vital things that induces great sleep is your body’s natural secretion of a hormone called melatonin.

The production and secretion of melatonin is powerfully affected by light exposure. Sunlight provides the natural spectrum of light that we need to help coordinate the cycle of melatonin production. Let’s make it simple…..

Get more light during the day, less light at night, and you’re on your way to having a magic sleep formula.


More light during the day, less light at night, you’re on your way to a magic sleep formula.
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Tip # 3 – Avoid the screen

Don’t hate me, and I know I need to take my own advice here.

This is likely the #1 thing you can do to improve your sleep quality immediately. The artificial “blue” light emitted by electronic screens trigger your body to produce more daytime hormones (like cortisol) and disorient your body’s natural preparation for sleep.

Computers, iPads, televisions, smartphones are kicking out a sleep-sucking blue spectrum of light that can give you major sleep problems.

Want to sleep, turn off all screens a full hour before bedtime!

If you want to give your body the deep sleep it needs, make it a mandate to turn off all screens a full hour before bedtime. If you ignore this and continue to have problems sleeping, I promise you the Kardashians are not going to pay your hospital bills.

Tip # 4 – Use a blue light blocker

Extenuating circumstances come up,

(NOT FACEBOOK) and you may need to be on the computer later than you want. This is where cool advancements in technology can come in to help smooth things out. On my Mac, I have a free application called f.lux that automatically reduces the problematic blue light from my computer screen at a certain time each day. Apple automatically has the same feature built into iPhones now, which is called Night Shift.

Again, the best solution is to shut down the technology at least an hour before bed if you’re serious about getting great sleep. But these are tools you can use that can definitely help you out along the way. The glasses I recommend you wearing are these ones.

Tip # 5 – Have a caffeine curfew

Caffeine is a powerful nervous system stimulant.

If your nervous system is lit up, you can forget about getting high-quality sleep. Set an unbreakable curfew stop time to make sure that your body has time to remove it from your system.

For most people, it’s generally going to be before 4 p.m. However, if you’re really sensitive to caffeine, then you might want to make your curfew even earlier or possibly avoid caffeine altogether.

If you are like me, this may seem like a challenge. However, if I can do it, so can you. Join me in the No Coffee After 4pm Club, and we can support each other.

Tip # 6 – Be Cool

I hate sweating when I sleep, and it never results in a good deep night’s sleep.

Something called thermoregulation strongly influences your body’s sleep cycles. When it’s time for your body to rest, there is an automatic drop in your core body temperature to help initiate sleep. If the temperature in your environment stays too high, then it can be a bit of a physiological challenge for your body to get into the ideal state for restful sleep.

Studies have found that the ideal room temperature for sleep is around 68 degrees Fahrenheit. Anything above 75 or below 54 will likely cause some difficulty sleeping.


Want quality sleep, keep the house between 68-74 degrees F. It’s science.
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Tip # 7 – Get to bed at the right time

This is key! You can literally get amplified benefits of sleep by sleeping at the right hours. It’s been shown that humans get the most significant hormonal secretions and recovery by sleeping during the hours of 10 pm and 2 am. Let’s call that your “Money Time.”

You get the most rejuvenating effects during this time, and any sleep that you get in addition is a bonus. This is based on the seemingly lost realization that we humans are a part of nature. When the lights go out on the planet, that’s a cue from the universe that it’s time for us to turn our lights out.

Today, however, we can trump nature and light up our house like Times Square. We can be up until 3 a.m. in a fluorescent light laboratory of a home and not even realize it.

NEWS FLASH……. 

That is abnormal. We are designed to go to sleep when it gets dark. So, if you’ve made a habit of ignoring this innate law, fix it tonight.

Tip # 8 – Sleep on a quality mattress

The average person spends ⅓ of their life in their bed. That is a LOT OF TIME.

Conventional mattresses are pretty much full of nasty, toxic chemicals and made of materials that are linked to a huge list of serious health complications including:

  • SIDS (Sudden Infant Death Syndrome)
  • Asthma
  • Allergies
  • Reproductive toxicity
  • Respiratory problems
  • Skin irritations
  • Cancer, and more

Not a conspiracy, it’s insane how much marketing is done to hide the fact that our mattresses off gas so many chemicals that we breath for 8 hours a night. Just to name a few……

  • Petroleum-based material that emits VOC’s
  • Formaldehyde (linked to asthma, allergies, and lung cancer)
  • Flame retardants (linked to cancer and nervous system disorders) such as PBDE’s, which were very recently banned in many countries. Unfortunately that’s not much help since other equally toxic chemicals are easily used instead, without any real regulation for health hazards.
  • Boric Acid (roach killer)

After months of research and testing, our family decided on our favorite Safe, Non-Toxic and Non-off gassing bed, Intellibed (Coupon: Caveman). We have slept better than ever and we can sleep soundly for the next 30 years knowing we are supporting our health.

Do yourself a favor, stop sleeping so intimately with chemicals and watch your life change.

Tip # 9 – Make it Midnight

It’s a well established fact that we sleep better in a dark environment. Yet, so many people aren’t taking full advantage of this.

Having light sources of any type in your bedroom can disrupt your sleep patterns including the LEDs on your alarm clock. Even using an eye mask is not going to be 100% effective for most people.


Did you know the lights on your alarm clock can STOP you from getting quality sleep?
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Did you know that your skin actually has receptors that can pick up light? If there’s light in your bedroom, your body is picking it up and sending messages to your brain and organs that can interfere with your sleep. The best solution is: Black it out!

Get some of the now popular “blackout” curtains that are available from most retailers. In addition, get any other sources of non-stop light out of your room too. Do this one thing tonight, and I promise you that you’ll thank me for it tomorrow. Sleep experts suggest that your room should be so dark that you can’t see your hand in front of your face.

That is right adults (and children), no more night lights.

Personally, this is the one thing that INSTANTLY had a beneficial impact on my sleep. I blacked out my bedroom and have been getting the best sleep of my life ever since.

Tip # 10 – Create a Sleep Sanctuary

If getting rejuvenating sleep is a high priority for you, then you need to take some essential actions to treat it as such. The bedroom should be for two things primarily…

  1. Sleep
  2. Not Sleep (children read this blog)

Stop making your bedroom the entertainment hub of your house. And NEVER bring work to bed with you. No TVs, phones, tablets, fighting or any negative associations.

Humans are creatures of habit AND habitat. Our 10-year old daughter knows that when we go into her bedroom at night, it’s sleep time.

If you create the environment where miscellaneous activities can take place in your sleep area, you are not creating a neuro-association that it’s time to sleep when you go in here. You may think that you are a big “grown-up” adult, but we are all just super size babies with the same basic programming.

Make your bedroom a sacred place where peace, calm, and relaxation are overflowing. When you walk into a sleep sanctuary, it’ll be easy to peacefully drift off to your dreams.

Bonus Tip – Get up early

As Benjamin Franklin said, “Early to bed and early to rise makes a man healthy, wealthy and wise.”


“Early to bed and early to rise makes a man healthy, wealthy and wise.”
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Ironically, one of the best things you can do to improve your sleep is to get up early. This goes back to the fact that humans have had certain patterns of sleep and wakefulness that we’ve only (within the last hundred years) found a way to override.

By waking up early, you start the process of helping your endocrine system link up with the diurnal patterns of the earth. Get up when the sun rises. You might start off having a challenging time, but after less than a couple of weeks, your body will adapt to that pattern and have you feeling more rested and refreshed when you wake up.

You can get out of the old pattern of being up at night “tired and wired” by being early to rise and having a natural release of cortisol and going to bed earlier and taking advantage of the natural release of melatonin (that we talked about above).

So Now What?

This can be a lot of information and the easiest way to accomplish amazing sleep is to tackle this list and the rest in Sleep Smarter one by one.

I can’t overstate the importance of Sleep so please, RIGHT NOW, make a choice to start improving on it immediately. For anything you have questions on not covered in the book, go follow Shawn Stevenson and listen to his podcast.

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