STEPS FOR SUSTENANCE GUIDEBOOK

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Disclaimer and Copyright

Introduction

Reset Your Eating Rhythms

Reset Your Breakfast

Reset Your Pantry

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 Disclaimer and Copyright

All information provided within this ebook is for informational purposes only, and is not to be construed as medical advice or
instruction. Please consult your physician or a qualified health professional on any matters regarding your health and wellbeing or
on any opinions expressed within this ebook. The information provided in this ebook is believed to be accurate based on the best
judgment of the author. However, you as the reader must be responsible for consulting with your own health professional on
matters raised within. I, the author of Steps for Sustenance, will not accept any responsibility for the actions or consequential
results of any action taken by any reader.

These statements have not been evaluated by the Food & Drug Administration. Any products discussed are not intended to
diagnose, treat, cure, or prevent any disease.

This guide contains affiliate links to products I use and recommend. That means, if you purchase a product through a link, I will get
a small commission. I appreciate your support, it allows me to continue writing Empowered Sustenance!

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Get a headstart for your healing journey

I’m Lauren Geertsen, the author and creator of Empowered Sustenance. If you have chronic
health problems, a life without symptoms or prescriptions may seem impossible. I know,
because I struggled with a severe autoimmune disease before I learned the healing power of
food.

At Empowered Sustenance, I share the resources and recipes that freed my life of chronic
disease and medications. With this headstart for your healing journey, you’ll discover that
making healthy changes in your life is life changing.

This guidebook is a headstart for three critical areas of

health: your eating rhythms, your breakfast habits, and
the contents of your pantry.

Ready to experience the healing power of food? Start

reading below!

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friends to EmpoweredSustenance.com so they can download their guide.
 RESET YOUR EATING RHYTHMS

Why do your eating rhythms need a reset?

We are not the food we eat, we are the nutrients our body absorbs. Nourishment
encompasses both the quality of our food and the uptake of the nutrients by our body. The
process of how we eat largely determines if our food is converted into nutrients that fuel our
cells.

1. Eat three square meals and transition away from snacking.

Snacking between meals directs energy to the digestive system. It puts our body in
a constant state of digestion, instead of allowing the body to focus energy on other
reparative and regenerative processes. Additionally, for much of history, humans
regarded mealtime as a ritualistic and social occasion. Snacking, a solo and
mindless activity, directs energy away from the preparation and shared space of
thoughtful mealtimes.

2. Practice deep breathing before meals, and eat at a table.

Digestion only occurs when the body is in the parasympathetic mode of the
autonomic nervous system, commonly called the “Rest and Digest” state of the
nervous system. When we are eating on the go, such as in the car, the body is not in
a digestion-ready, parasympathetic state. Deep breathing helps shift the body into
the digestion-ready parasympathetic mode. A ritual such as blessing your food or
thoughtfully setting the table can also help signal your body to make this shift.

3. Sit up straight at the table.

It’s more than good table manners - sitting up at the table encourages proper
digestion, because it aligns the spine and digestive tract. When we are hunched

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over food (while eating on the couch or hunched over a phone), it contracts the
intestines and impairs digestion.

4. Ideally, finish dinner by 7pm.

Training your body to go 12 to 14 hours without food supports long-term blood

sugar balance. If you finish dinner by 7 and eat breakfast at 8am, you’ve given your
body a 13 hour period without food.

5. Enjoy carbohydrates at dinner rather than breakfast.

Did you know that your body has a circadian rhythm for digestive enzyme activity?
Carbohydrate-digesting enzymes increase at night. Additionally, avoiding
carbohydrates until lunch triggers your gut bacteria to support a fat-burning
metabolism. For optimal digestion, have a low carb breakfast. Depending on your
carb intake, more carbs can be enjoyed in the evening.

6. Avoid gulping liquids during meals.

Liquids dilute and thereby reduce the efficacy of the gastric juices essential for
digestion, such as stomach acid (hydrochloric acid) and pancreatic enzymes. A
healthy stomach is an acid tank during digestion so it can turn that steak into
digestible molecules. Sip small amounts of liquids during meals. Avoid drinking
large amounts of water 30 minutes before and after meals.

7. Chew food slowly and thoroughly.

Did you know that digestion of carbohydrates begins with enzymes in saliva? If we
gulp our food, the reduced enzymatic activity can mean bloating and indigestion.

8. Choose real food over liquid meals.

Liquid meals, such as protein shakes, can move through the digestive tract without
being properly digested. For example, any food containing starch should be
thoroughly chewed to allow the enzyme salivary amylase to break down the carbs.
The processing of most protein powders not only denatures (destroys) the protein,
it removes the co-factors that your body requires to utilize those nutrients. For
example, protein requires fat and fat-soluble vitamins for assimilation.
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 RESET YOUR BREAKFAST

How do these recipes reset your breakfast?

A paleo approach relieves the inflammatory burden of gluten, other grains, sugar, and processed dairy

Colorful vegetables start your day with nutrients rather than empty calories

A low glycemic approach to your morning meal encourages a healthy, fiery metabolism

Protein paired with healthy fats keep you satiated until lunch, so mindless snacking loses appeal

Outside-of-the-box ideas, because breakfast soup charges your day with nourishment

EGG + VEGETABLE MUFFINS

6 eggs
3 Tbs. coconut milk
1 1/2 cups diced cooked vegetables (such as sautéed bell peppers, spinach,
asparagus, or mushrooms)
1/2 lb. browned sausage meat
1/2 tsp. garlic powder
1/4 tsp. sea salt
1 tsp. freshly chopped herbs or 2 Tbs. pesto

Preheat the oven to 350 and grease 12 muffin cups.

Whisk the eggs with the coconut milk, then stir in remaining ingredients. Pour
into the muffin cups and bake until set, about 30-35 minutes. Enjoy
immediately or reheat before serving.

Makes 12 muffins

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SAUSAGE + CAULIFLOWER HASH

1 lb. ground sausage meat

1 head of cauliflower, cut into florets
2 carrots, cut into 1 inch pieces
1/2 onion, diced
2 Tbs. coconut oil or ghee
1/4 tsp. garlic powder
Fresh herbs or seasoning salt, if desired

Brown the sausage, discard the drippings, and set aside. Pulse the cauliflower
and carrots in a food processor until it the grains are rice-sized.


In a skillet, sauté the onion in the oil. Add the riced vegetables and cook until
softened, about 10 minutes, stirring occasionally. Partially cover the skillet
while cooking. Season with garlic powder, salt, and herbs.

Combine the cooked vegetables with the sausage. If desired, serve topped
with over-easy eggs.

Makes 3-4 servings.

SPAGHETTI SQUASH BREAKFAST BAKE

2 prepared medium spaghetti squash, for 3-4 cups cooked squash

(Click here for directions to cook spaghetti squash)
2 carrots
1/2 onion
1 Tbs. coconut oil or ghee
8 eggs
2 Tbs. milk of choice
1 Tbs. coconut aminos (available here) or 2 tsp. tamari sauce
1/2 tsp. dijon mustard
1 tsp. garlic powder
1/4 tsp. sea salt
1 Tbs. chopped fresh herbs
Optional: 3 big handfuls of baby spinach

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 Preheat the oven to 425. Use a food processor or a grater to grate the carrots
and onion. Sauté the vegetables in the oil, stirring occasionally, until
softened, about 7 minutes.

In a bowl, whisk the eggs with the milk. Add the remaining ingredients,
including the spaghetti squash and the cooked vegetables. Stir in the
spinach, if using.

Bake in a greased 8x8 baking dish for 25-30 minutes until set. Cool slightly
before serving. Enjoy warm, and leftovers are good chilled.

Makes 4-6 servings.

Variations
• Prepare bacon, then cook the vegetables in the bacon fat. Add crumbled bacon to
batter.
• Add 1/2 lb. browned chorizo sausage and use 2 tsp. gluten free taco seasoning in
place of the herbs. Omit coconut aminos.



GREEN BREAKFAST SOUP

1 large leek, thinly sliced (about 3/4 cup sliced leek)

2 Tbs. ghee or coconut oil
1 lb. asparagus or broccoli, trimmed and chopped
2 small or 1 large zucchini, chopped in 1" pieces
2 cups broth/stock of choice
1/2 cup full-fat coconut milk
1 tsp. fresh lemon juice
Salt, to taste
5 scoops (about 1/3 cup) collagen protein, available here

In a soup pot over medium heat, sauté the leek in the oil until translucent,
stirring occasionally, about 7 minutes.

Add the vegetables, broth, and coconut milk. Bring to a boil and reduce to a
simmer. Cover and simmer until the vegetables are tender, about 15
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 minutes. Cool slightly, then puree in a blender or using an immersion
blender. Blend in the salt and collagen peptides.

Makes 4 servings (about 5 cups)

BREAKFAST CAULIFLOWER RICE BOWLS

For the Cauliflower Rice:

1 head cauliflower, cut into florets
1 Tbs. ghee or coconut oil
Salt, to taste

For the toppings, select pick-and-choose a selection of the following:

Veggies such as shredded carrots or baby greens
Protein such as baked fish, meatballs, ground sausage or beef, hard-boiled egg
Sauce such as guacamole, salsa, coconut aminos, sprouted nut/seed butter
(available here), Primal Kitchen’s Dressing (available here)

To make the cauliflower rice, pulse the cauliflower florets in a food processor
until it resembles rice-sized crumbles. This takes about 30 seconds.

To cook the rice, heat the oil in a sauté pan over medium heat. Add the rice and
cook, stirring, for a minute. Cover and cook for about 5 minutes, until as tender
as you like. Season with salt to taste.

Serve the warm rice in bowls, top with your choice of vegetables, meat, and
condiments.

Makes 3 servings of rice.

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PROTEIN PORRIDGE

2 cups cooked spaghetti squash, from 1 large spaghetti squash

(Click here for directions to cook spaghetti squash)
1/4 cup finely shredded coconut
1 cup full-fat coconut milk, plus additional if necessary
Coconut flour, if necessary
4 scoops (about 1/2 cup) collagen peptides, available here
Pinch of salt
Additional coconut milk and cinnamon, for serving

Combine all ingredients except the collagen peptides in a saucepan and bring to
a gentle simmer. Simmer for 8 minutes until slightly thickened.

Add the collagen peptides. Use an immersion blender to process a couple of

times to achieve an oatmeal-like texture. If the texture is not thick enough, add
coconut flour, a tablespoon at a time, to thicken. If you would like a thinner
texture, add more coconut milk.

Serve with additional coconut milk and a sprinkle of cinnamon, if desired.

Makes 2 servings.

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 RESET YOUR PANTRY
20 Simple Swaps to Detox Your Pantry

Inspiration for this Reset Your Pantry guide came when I wanted to make my favorite meals
from my childhood fit my grain-free lifestyle. I found ingredients that allowed me to renovate
these meals without grains and refined sugar.

Use this chart to determine which ingredients have simple swaps, and which ingredients do not
have a straight-forward healthy replacement.

Instead of… …use instead Why the swap?

(click the ingredient to buy
it or get the recipe)

White flour Coconut flour or cassava The cold, hard truth: there is no grain-free
flour substitute for white flour that can be
replaced cup-for-cup. Instead, try your hand
at recipes featuring coconut flour or
cassava flour. These grain-free flours make
delicious baked goods.

White sugar or brown Coconut sugar (or a Coconut sugar, mineral rich and low
sugar different recipe) glycemic, is a cup-for-cup substitute perfect
for baking, but it does taste a bit less sweet.
Try a treat without concentrated sweetener,
however, to allow your tastebuds to reset.

Agave nectar 100% pure maple syrup or Agave nectar is a highly processed
honey sweetener with an unnatural concentration
of fructose.

Refined salt Real Salt, Celtic Sea Salt The process of refining salt destroys the
or Himalayan Salt synergy of trace minerals.

Corn starch Arrowroot flour Arrowroot flour is easier to digest, and

cornstarch often comes from genetically-
modified corn.

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 Instead of… …use instead Why the swap?
(click the ingredient to buy
it or get the recipe)

Vegetable oil or “cooking Ghee, coconut oil, Vegetable oils contain inflammatory levels
oil” (corn/canola/soy/ avocado oil, olive oil of omega-6 and become rancid with heat.
safflower/soy oil) Read more here.

Mayonnaise Primal Kitchen Mayo Most mayo contains inflammatory vegetable

oils, but this substitution features avocado
oil.

Salad dressing Primal Kitchen Salad Avoid the inflammation-promoting vegetable

Dressing oils with this option featuring avocado oil.

Shortening Coconut oil or ghee Conventional shortening contains trans fats,

associated with inflammation and cancer

Seasoning salt Herbamare Many seasoning blends contain refined salt,

sugar, MSG, and artificial flavors.

Soy Sauce Coconut aminos Soy sauce contains wheat, and coconut
amigos are a gluten-free and even soy-free
alternative.

Teriyaki Sauce Paleo Teriyaki Sauce Skip the gluten and refined sugar in regular
teriyaki sauce.

Ketchup Easy Homemade Ketchup Skip the refined sugar in regular ketchup in
this simple homemade version.

Gelatin Grassfed gelatin A sustainable alternative

Peanut Butter A different butter, Peanut butter contains notorious levels of

preferably from sprouted an inflammatory mold toxin and difficult-to-
nuts or seeds digest lectins.

Protein Powder Grassfed collagen Most protein powders are highly processed,
peptides non-foods. For a nutrient boost, add
collagen to your meals.

Nuts and seeds Sprouted nuts and seeds: Soaking nuts and seeds activates the
homemade or purchased nutritious properties, improves digestibility,
and reduces anti-nutrients.

Heavy cream Coconut cream (the thick Dairy is a common food allergy. Coconut
cream from the top of a can cream makes a dairy free whipped cream or
of full-fat coconut milk) coffee creamer.

Rice Cauliflower rice or parsnip If veggie rices don’t satisfy, choose

rice traditional white rice over brown, which
contains more anti-nutrients.

Pasta A spiralizer to make Skip the wheat and enjoy colorful, low
vegetable noodles or glycemic vegetable noodles.
spaghetti squash noodles

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If you enjoyed Steps for Sustenance, you’ll find more support for your healing journey at
Empowered Sustenance.

1. You’ll learn how to improve your health with nutrition. I know that empowerment goes
hand-in-hand with education, because I didn’t change my lifestyle until I understood the
consequences of my diet. Nutrition education is absolutely essential to being a healthy and
happy human.

2. You’ll get easy grain-free recipes. You’ll find dishes that are simple, practical, delicious…
and sometimes bit unconventional (plantain cake and riceless-rice to name a couple!).

3. You’ll discover the bumps and learning curves on a healing journey. Health is not a
destination but an evolution to physical, emotional, and spiritual wellbeing. My journey has
led me to recover from an eating disorder,  redefine disease, and radically bless the
challenges along the way.

4. You’ll save the time and money switching to non-toxic home and body products. I’ve tried
countless non-toxic products and ingredients for a healthy home, and only a handful of
companies make the cut to be featured on Empowered Sustenance. Browse my What I Use
page for these resources.

5. You’ll get encouragement to pursue alternative healing modalities. Alternative methods

of healing are often broadly dismissed because our culture believes scientific institutions
provides wholly-trustworthy information about health. In reality,  we need to search beyond
Institutional Science for healing. I champion energy medicine, and co-founded a company
to share energy medicine for the brain.

Welcome to the Empowered Sustenance

community!

In vibrant health, 

Lauren Geertsen, NTP

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