Olivia Jenkins

Olivia Jenkins is a Australian mum of two, business woman and author.

  • 5 Reasons You Still Have Acne

    5 Reasons You Still Have Acne
    You’re suffering from breakouts and NOTHING is working. You’ve tried every pill, potion, cream and tablet but you’re still suffering from acne. What are you doing wrong?

    Here are the top five reasons you still have acne and tips on how to treat them now:

    Diet

    If you’re consuming lots of processed foods and foods that are high in sugar, I can almost guarantee you will still be suffering from acne.  If you find that you are eating a well balanced, healthy diet and are still having issues it may be time to get a food allergy test. It is possible to have food allergies to “healthy” foods such as eggs, nuts or even garlic! These stomach upsets can cause your skin to flare up and result in acne.

    What to try: Include more fruit and vegetables in your diet and avoid any processed foods including sugar. Check out my 14 Day Clear Skin Meal Plan HERE!

    Stress

    It’s no secret that stress causes those pesky breakouts around the chin and neck area but it’s even MORE common if you already suffer from acne. Be mindful that stressful situations can cause an inflammatory response in the body and result in further breakouts.

    What to try: Take breaks during the day and enjoy some deep breaths, meditation or light stretching.

    Lifestyle 

    One of the best things you can do for your skin is live a balanced life. Alcohol, smoking and sweet foods are all going to trigger further acne and breakouts. That’s not to say you can’t have fun! Just make sure you are not smoking (it makes your skin ugly) and if you choose to drink, opt for an organic wine over a highly sugared pre-mixed drink. It’s also really important that you are clocking a good nights sleep every night. 8+ hours beauty sleep is what’s needed every night to rejuvenate your body and skin.

    What to try: Live a balanced life and enjoy 8+ hours of beauty sleep every night.

    Skincare 

    Remember that what goes on, goes in. That goes for skincare too. Be mindful that skincare and makeup products containing nasty chemicals such as SLS, mineral oil or artificial fragrances can flare up your acne and make your skin worse. If you are using a synthetic skincare regime, I would HIGHLY recommend that you switch to a natural brand. The benefit of using natural products is a reduction in toxins that enter the blood stream.

    What to try: Opt for a natural skincare brand. Some of my favourites are People for Plants, La Mav and LUSH.

    Toxins

    An overload of toxins in the body can result in acne and breakouts. This is because your liver and kidneys have to work over-time in order to flush all the toxins from your body and purify your blood. The best thing is to reduce intake of toxins as much as possible and assist your liver in eliminating toxins. Be mindful of toxins in food, particularly pesticide sprayed fruit and vegetables and processed foods. Aim to have 7-9 glasses of water every day, remembering that tea/coffee are diuretics so consume an extra glass for every cup of tea/coffee you drink.

    What to try: Choose organic fruit and vegetables, wash produce well, reduce intake of processed foods and drink 7-9 glasses of water every day.

    Need more help? Check out my complete acne guide including 14 Day Clear Skin Meal Plan and downloadable shopping list HERE. 

    Olivia x

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  • Apple Cider Detox Drink

    Apple Cider Detox Drink
    Ingredients:

    • 1 tbsp organic apple cider vinegar
    • 1 tbsp raw honey
    • 1/2 tsp cayenne pepper
    • 1 glass water

    Method:

    1.  Add vinegar, honey and pepper to a tall glass.

    2. Fill with fresh, clean water and stir gently.

    3. Sip slowly until finished.

    Repeat every morning just before breakfast.

    TIP: This is my Apple Cider Vinegar of choice – BRAGGS. It’s a trusted American brand, has been around for years and years and is certified organic! 

    Olivia x

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  • Bone Broth 101: How To Make Bone Broth

    How To Make Bone Broth
    Bone Broth 101

    • Use a combination of bones, joints and feet.  Usually beef or veal work best for a bone broth but you can use chicken too. Chicken feet work great to get extra gelatin.
    • Roast bones before hand until golden brown for added flavour and depth.
    • Put bones in a pot and add water until the bones are JUST covered.
    • Use an organic apple cider vinegar – I like Bragg’s.
    • Skim off any scum from the broth throughout the simmering stage. This is normal so just keep skimming.
    • Add water only to keep the bones covered as necessary.
    • Peel your vegetables before they go in the broth so they don’t give off a bitter flavour.

    Ingredients:

    • 2-3kg of bones (beef, veal or chicken)
    • 2 carrots, roughly chopped
    • 1 onion, roughly chopped
    • 3 celery sticks, roughly chopped
    • 1/4 cup apple cider vinegar
    • Water

    Optional: parsley, celery leaves, sea salt, herbs and spices to taste

    NOTE: You’ll also need a large stock pot to cook the broth in.

    Method:

    1. Preheat the oven to 180°C.

    2. Place the bones on a baking tray lined with baking paper and roast in the oven until golden brown.

    3. In the meantime, wash and peel your vegetables. Roughly chopping into medium sized pieces.

    4. Once the bones are golden brown, place them into a large stock pot and fill with water until the bones are just covered. Add the vinegar and allow to sit for 30 minutes.

    5. Add the vegetables to the pot and season with salt and pepper.

    6. Bring the broth to a boil and reduce to a simmer.

    Beef: 48 hours
    Chicken: 24 hours

    7. As the broth is simmering, you will notice scum rising to the surface. Remove the scum with a large spoon and discard. You’ll need to check the broth every 20 minutes for the first few hours to remove any scum.

    8. Once done, remove from heat and allow to cool. Strain the vegetables and bones with a strainer to remove all bits of floating bone and vegetable. When cool enough, store in the fridge for up to 5 days or freeze for later use.

    You can use bone broth as a base for lots of recipes including soups, stews and recipes that call for a stock. Let me know how you went with your first bone broth experience below x

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  • Clear Skin Egg Muffins

    Clear Skin Egg Muffins
    (Serves 8)

    Ingredients:

    • 4 eggs
    • 4 egg whites
    • 1/4 cup broccoli, diced
    • 1/4 cup tomato, diced
    • 1/4 cup carrot, grated
    • 1/4 cup zucchini, grated
    • Low fat cheese (optional for topping)
    • Salt and pepper

    Method:

    1. Preheat oven to 180°C or 160°C if fan forced oven. Lightly oil a muffin tray or lay out muffin patties on a baking tray ready to go in the oven.

    2. Wash and prepare vegetables of your choice. I have chosen broccoli, tomato, carrot and zucchini.

    3. Grate and dice vegetables and combine in a bowl so ingredients are mixed together well.

    4. Carefully spoon an equal amount of the vegetable mixture into your muffin tray or patties.

    5. In a bowl, combine the egg and egg whites together by hand with a whisk until well combined. Season with salt and pepper.

    6. Pour egg mixture into muffin tray or patties, carefully filling to the top.

    7. Optional: sprinkle some low-fat cheese over the top of the muffins.

    8. Bake muffins for 30 minutes, or until puffy, golden, and cooked through.

    Enjoy x

    Have you tried this recipe? Let me know how you went below.

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  • DIY Treatment Mask for Damaged Hair

    DIY Treatment Mask for Damaged Hair
    Do you suffer from dry, damaged hair? Do you have split ends and frizzy lengths? It may be time to nourish your hair with a high protein DIY treatment mask to reverse the signs of damaged hair.

    Eggs are a great source of natural protein for for your hair and egg yolk is rich in healthy fat and protein which is intensely moisturising. Yoghurt also contains a small amount of protein and can help revive damaged hair.

    Ingredients:

    • 1 Egg
    • 4 tbsp Greek yoghurt
    • 1 tbsp Coconut oil

    Method:

    1. Crack egg into a mixing bowl and beat with a fork for 30 seconds.

    2. Add remaining ingredients and combine with a fork for 30 seconds.

    3. Coat hair evenly with the mixture, covering roots to ends.

    4. Leave on hair for 20-30 minutes and then rinse with cool to luke-warm water.

    5. Be mindful not to have the water temperature too high or you may cook the egg in your hair!

     

    Hairbair

    Have you tried this hair mask? Leave your comments and questions below!

    Olivia x

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  • Top 5 Holiday Eating Tips

    Top 5 Holiday Eating Tips
    A question I am often asked at this time every year is, “With Christmas just around the corner, how can I make healthy meals that are good for my skin and taste delicious too?”

    The holiday season begins again soon but it doesn’t mean you have to deprive yourself of your favourite foods or be anxious about your skin breaking out!

    I will share with you my personal holiday eating tips and meal ideas that will keep you on track with your Clear Skin Project! These are delicious recipes even if you aren’t following the plan.

    Do NOT Skip Meals

    Begin your day as any other day on the Clear Skin Project meal plan. Do not skip meals to save on calories or carbohydrates. The worst thing you can do is skip meals and then binge eat at your next meal. Try to incorporate lots of vegetables onto your plate whenever possible and limit sugar or processed foods and bread.

    Eat Snacks Between Meals

    Eat a protein-packed snack an hour before your holiday meal.
    Don’t think of the holidays as an excuse to binge on unhealthy food. Be sure to plan in advance to make sure there are healthy options available that you can enjoy. If there are no healthy options, take some time to make some clean snacks or meals to bring along with you to the festivities. You’ll be surprised how many guests will choose fruit over dessert! Especially after a heavy meal.

    Eat Mindfully

    When enjoying your holiday meals, make sure you are eating mindfully. Some great things to do are to take five deep breaths before you start your meal and sit next to someone you find interesting and can have an engaging conversation with. Chew your food thoroughly and slowly and put your fork down between bites.

    Make Simple Swaps

    You can make holiday eating more healthy by making simple swaps for healthier choices! Opt for steaming, roasting and grilling instead of frying in oil. Swap your roasted potatoes for roasted pumpkin and sweet potato. Create simple dressings and sauces using olive oil, lemon and oregano instead of sugary glazes. Include a healthy salad with all main meals and have a fresh tropical fruit platter instead of a sugar filled dessert!

    Supplement With A Probiotic or Alkaline Detox Drink

    We want to keep our gut happy and healthy during the Christmas period and help it to recover from any food choices we wouldn’t be making during a normal period. Have 1 tbsp Organic Apple Cider Vinegar twice a day with lunch and dinner and have a shot of Coconut Kefir to keep the bacteria in your gut abundant. The happier you can keep your gut, the better you will feel. Your skin will thank you for it too!

    My favourite brand of Apple Cider Vinegar is an American brand called Bragg and my favourite brand of Coconut Kefir is Peace, Love & Vegetables in Byron Bay, Australia.

    TIP: Team up with a friend so you can keep yourself accountable to making better food choices this holiday season!

    Merry Christmas x

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  • Gluten Free Gingerbread Smoothie

    Gluten Free Gingerbread Smoothie
    With the Christmas season coming up, it can be hard to make healthy food choices when there is so much processed and fatty food everywhere you look!

    I absolutely love this Gluten Free Gingerbread Smoothie which is perfect for the holiday season and great for your skin too.

    Ingredients:

    • 1 large banana
    • 2 tbsp vanilla protein powder
    • 1.5 cups oat or rice milk
    • 1 tsp vanilla extract (organic)
    • 1/2 tsp ceylon cinnamon
    • 1/4 tsp ground cloves
    • 1/4 tsp ground ginger
    • 1 tbsp honey
    • 1 tbsp chia seeds (for thickness)
    • A dash of nutmeg

    Directions:

    1. Place all ingredients into a blender or food processor and combine until smooth and creamy.
    2. Top with a dash of cinnamon.

    Enjoy!

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  • Is Sugar Causing You Acne?

    Is Sugar Causing You Acne
    It’s common knowledge that sugar contributes to your waistline, but how about your skin? There are constant reports on sugar and its effect on obesity and heart health but you may wonder if it is also contributing to acne and bad skin. The bottom line is yes, and I’m here to explain why.

    When you look back on 50 years of clinical studies, there is a strong indication that diet and acne are linked. Studies have also shown that sugar promotes inflammation in the body, which in turn is reflected in your skin. We know that an unhappy gut = unhappy skin. When we feed it sugar it will surely aggravate your skin.

    What Sugar You Should Avoid

    I’m not talking about the sugar that is naturally present in fruits. Fruits can be wonderful for your skin and are far better for you than junk food. I’m talking about sugar that is present in simple carbohydrate foods like candy, ice cream, cake, white bread, pizza, potato chips, pasta, ketchup, jam, soda and snacks.

    These foods are simple carbohydrates and cause problems for your skin. Why? They rapidly break down into glucose and cause an insulin spike in your body. They are pro-inflammatory foods which mean that they promote inflammation in your body, including your skin.

    Simple carbohydrates are composed of one or two sugars that are refined and hold little nutritional value to the body. Because of their very simple structure, they are converted into sugar in the body much quicker than recommended.

    The Best Type of Sugar

    The best type of sugar is the one that is present in complex carbohydrates as they are broken down into glucose (sugar) at a slower rate than simple carbohydrates. Complex carbohydrates include foods such as brown rice, sweet potato, whole grains, beans, and broccoli.

    Complex carbohydrates have a higher nutritional value to the body than simple carbohydrates. For this reason it’s recommended that simple carbohydrates are limited or reduced and complex carbohydrates are increased. These are the healthier sugars for your body and will fast track your journey to clear skin.

    These foods will help to keep your blood sugar levels in check.

    Tips To Keep Blood Sugar Levels In Check

    • Eat healthy, balanced meals frequently. Lowering your sugar intake does not mean you should lower your food intake. In order to keep blood sugar levels balanced you must re-fuel the body every three hours to avoid insulin spikes.
    • Get lots of beauty sleep. Getting enough sleep every night will ensure that your stress hormones (cortisol) are kept in check!
    • Stress-less! Keep stress levels to an absolute minimum and practice deep breathing techniques to manage daily stress. Stress can spike insulin levels in the same way that sugar can.

    For best results, I recommend that you follow an anti-inflammatory diet of lean protein, healthy fats and a complex carbohydrates for clear, glowing skin!

    Olivia x

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