Nutrition

  • How to Shop For Eggs Made Easy

    How to Shop For Eggs Made Easy
    Have you ever wondered what the differences are between supermarket cages eggs and free-range eggs? Shopping for eggs has to be one of the most confusing and time consuming part of your shopping trip.

    Here, I have made shopping for eggs easy and I will share my helpful tips to make your shopping experience for eggs a walk in the park! This is an excellent guide for shopping for your Clear Skin Project ingredients too.

    CAGED EGGS

    These eggs are the worst of the bunch and the most inhumane. These chickens are “commercially farmed”, raised in battery cages were cages are stacked up on top of each other and the chicken has clipped wings. They are kept in pitch black and have no exposure to the sun or any type of exercise. Steer clear from these eggs as not only are they inhumane, but contain less nutrition than other kinds of eggs.

    CAGE-FREE EGGS

    Cage-Free chickens are not raised in the same conditions as caged eggs but they are most likely still raised in a small area with little exposure to the sun and exercise. Cage-free eggs can be deceiving because you automatically assume that they would be free, roaming as they please.

    FREE RANGE EGGS

    Free range chickens have exposure to the outdoors for a portion of their life however it does not mean that the chickens must be allowed to roam grassy yards or ensure a certain amount of time outdoors in an appropriate amount of space. It still can be a little deceiving as you cannot be sure of the exact amount of time and space that the chicken receives however it is a far better egg option than caged and cage-free eggs.

    CERTIFIED ORGANIC EGGS

    These are the pick of the bunch as it means that the food that the chickens enjoy is certified organic and they cannot be pumped full of antibiotics – reducing your exposure to toxins. These chickens would spend the most amount of time outdoors in an appropriate amount of space and are the egg of choice!

    So now that the different types of eggs have been cleared up, you should be more familiar with the supermarket jargon you see on egg packaging. Remember that eating healthy is a journey and you don’t necessarily have to change all your choices at once. It’s best to gradually change your choices based on what you can afford and what your values are.

    Focus on including as much whole, real foods into your diet as possible as we talked about in Clear Skin Project.

    Some final tips on egg shopping:

    • Price is a good indicator of quality
    • When a chicken is under stress you lose nutrition in the egg
    • Free range and cage-free are better than caged eggs
    • Choose certified organic whenever possible
    • Choose organic when possible

    Clear Skin ProjectBOOK

    If you like this post, checkout more recipes, stories and tips in our Clear Skin Project eBook. It’s filled with over 60 pages of information on the body, nutrition, hormones, affirmations, skincare, clean eating recipes and MORE! Includes BONUS 8 week guidelines to get you started on your journey to clear skin! Check it out here.

    Enjoy!

    Olivia x

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  • Amazing Benefits and Uses of Carrots For Your Skin, Hair and Health

    Amazing Benefits and Uses of Carrots For Your Skin, Hair and Health
    Carrots ALWAYS feature in my top ten foods for clearer skin. Why? Because they are packed with skin-loving vitamins and antioxidants that protect you from ageing AND clear your skin.

    Carrots are loaded with vitamin A which helps to reduce skin conditions like pimples, acne, rashes and eczema. Eating the right foods can help you fight acne, smooth wrinkles and enhance your natural beauty.

    Benefits:

    • Clears acne
    • Reduce inflammation
    • Nourishes dry skin
    • Improves skintone
    • Reduce acne scarring
    • Anti-ageing

    Here are some more amazing skin, hair and health benefits of carrots:

    Natural Sun Protection

    Carrots contain high levels of beta-carotene which converts to vitamin A in the body. This helps the skin to repair and regenerate providing protection against the suns harmful rays. Antioxidants in carrots work to protect the skin and increase immunity from sunburn and sun-damage.

    Clearer Skin

    Carrots are packed full of vitamin A which is essential for fighting acne and bad skin. They are also loaded with vitamin C to keep your skin healthy and clear.

    Age Protection

    Carrots contain high levels of vitamin C which improves collagen production in the skin. Antioxidants work to combat premature ageing and banish wrinkles while improving uneven skin tone.

    Fades Blemishes/Scars

    That’s right! Vitamin A helps in the fight against scars – especially acne scars. By increasing your intake of orange veggies including carrots, you’re giving your body a healthy dose of vitamins including vitamin A and C which are integral for skin health and rejuvenation. Be sure to include some carrots in your next healthy juice!

    Ways to Enjoy Carrots:

    1. Add carrots to your next healthy juice

    2. Carrot sticks with almond butter or homemade dip

    3. Include carrot in your next batch of soup

    4. Include in a salad

    5. Roast carrots with your next dinner

    6. Steam carrots to accompany your salmon

    Olivia x

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  • The Truth About Accutane: The Side Effects Doctors Don’t Tell You About


    If you suffer from severe acne that has NOT responded to traditional acne treatments like low-dose antibiotics or birth control, your doctor or dermatologist may prescribe the popular acne treatment, Accutane or Roaccutane.

    Want to know the truth about Accutane? Read on:

    Accutane or Roaccutane is a drug that has been widely used to reduce acne symptoms after a course of approximately 4-6 months. It was originally prescribed to people who presented with severe acne that did not respond to other traditional treatments. However, it has since gained popularity has been prescribed more frequently for less severe acne.

    Why is Accutane one of the most controversial drugs on the planet?

    Most people are unaware of the documented list of severe and some permanent side effects associated to taking Accutane.

    Common side effects include:

    • Dry eyes
    • Dry lips
    • Nosebleeds
    • Sensitivity to sun
    • Thinning hair
    • Extremely dry skin

    Most people are aware of these tolerable side effects and choose to continue on with their course of Accutane. However, what many people don’t know is there is also a LONG list of serious side effects that have been reported which continued long after stopping the medication.

    More serious side effects include:

    • Severe allergic reactions
    • Difficulty breathing
    • Vision problems
    • Hearing loss
    • Permanent liver damage
    • Permanent migraines and headaches
    • Skeletal hyperostosis
    • Severe aches and pains in lower back
    • Birth defects (if taken when pregnant or trying to conceive)

    Due to the possibility of birth defects and harm to unborn child, it should never be used during pregnancy. Women who have taken the drug should avoid pregnancy for at least a month after ceasing taking the drug.

    There is also suggestions that taking Accutane or Roaccutane may lead to depression, anxiety, mood disorders and suicidal thoughts. Researchers still debate whether the drug causes depression however the manufacturer openly states that “Synthetic derivatives of vitamin A, can negatively impact brain chemicals such as dopamine and serotonin.”

    The FDA website goes on to warn “All patients treated with isotretinoin should be observed closely for symptoms of depression or suicidal thoughts, such as sad mood, irritability, acting on dangerous impulses, anger, loss of pleasure … mood disturbance, psychosis, or aggression.”

    Furthermore, statistics show that there were 72 suicides linked to Accutane between 1989 and 2003 by American teens younger than 18. This statistic is HIGHER than suicides linked to Prozac – a popular anti-depressant drug.

    Accutane or Roaccutane works by stopping excess oil production responsible for causing acne. The issue is that the drug damages your sebum glands and liver function during the course of medication and your liver may not be able to balance your hormones properly.

    Did you know you can achieve the same results safely and naturally?

    Accutane or Roaccutane works to improve fat metabolism and reduce inflammation. However, it is possible for these benefits can be achieved naturally and safely.

    How? By eating the right diet, supplements and skin care alternatives that aren’t going to cause potentially irreversible damage to your body and depression. By increasing your intake of foods high in Vitamin A and Beta-Carotene you can effectively reduce the over-production of oil by your sebaceous glands without the side effects!

    Supplements like vitamin C, E, Zinc and Glutamine all help to boost immune function in the body and reduce inflammation that is responsible for the red, inflamed breakouts associated to acne.

    Accutane is NOT the magical solution to acne and can make your skin worse!

    Do not be fooled into thinking that accutane is the magical solution for acne. It does not treat the root cause of acne, it merely addresses the symptoms.

    By stopping your skin’s natural oil production, you can experience more dryness which ultimately can lead to premature ageing. The secret to maintaining youthful skin is to keep your skin adequately hydrated inside and out. If you’re stopping your skin’s natural oil production, your skin is more prone to wrinkling and can make you look older than you are.

    The best long-term acne solution is one that addresses the internal issues of WHY you are suffering from acne. Skin conditions are your bodies way of saying there is something wrong and you need help. Turning to Accutane or Roaccutane is not the answer, it will simply mask the issue and potentially cause more problems in the long term.

    Look to a long-term solution that uses natural methods like diet, lifestyle and skincare solutions to clear your skin forever without the drugs, chemical products and gimmicky tricks.

    Discover the natural techniques to cure acne forever and regain your confidence again. Clear Skin Project shows you how to quickly and easily cure acne permanently WITHOUT harmful drugs, expensive creams and without the side effects – guaranteed!

    Check out the testimonial of some of my clients who followed the advice in my Clear Skin Project program to completely clear their skin HERE! AMAZING and completely drug and expensive skincare product-free!

    Have you tried a course of Accutane before? What were your experiences like? I’d love to hear from you in the comments below.

    Olivia x

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  • Summer Glow Smoothie

    Summer Glow Smoothie
    Makes 3½ cups

    Ingredients:

    • 1 cup coconut milk
    • 1 banana, peeled, sliced, and frozen
    • 1 mango, skinned and chunked
    • 5 large strawberries, hulled
    • Coconut flakes and/or chia seeds

    Method:

    1. Remove banana from freezer, peel and carefully slice into medium pieces.

    2. Carefully skin mango and chop into chunks, disposing of the pip in the compost.

    3. Hull strawberries and set aside.

    4. Combine all ingredients in a blender and mix well.

    5. Garnish with a fresh strawberry and sprinkle with chia seeds or coconut flakes.

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  • Clear Skin Breakfast Smoothie

    Clear Skin Breakfast Smoothie
    Ingredients:

    1/2 banana
    1 cup mixed berries
    1/4 oats or oatmeal
    1 scoop protein powder (optional)
 1 cup rice or almond milk
    1 tbsp chia seeds
    4 almonds
    1 tsp coconut oil

    Method:

    1. Peel and chop banana.

    2. Place all ingredients in the blender and combine until smooth.

    3. Top with fresh berries, chopped nuts and a sprinkle of desiccated coconut (optional.)

    TIP: If you are trying to cure your hormonal acne naturally, try adding 1-2 tsp of maca powder to this recipe!

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  • How To Get Rid Of Hormonal Acne After The Pill

    How To Get Rid Of Hormonal Acne After The Pill

    Are you thinking about coming off the pill or birth control but want to avoid your skin going crazy? Or have you recently come off the pill only to get two or three months down the track and have your skin erupting in cystic acne?

    Want to get rid of hormonal acne after the pill? Read on:

    Learn how to prevent and cure your acne after coming off the pill, naturally. Now I will be honest, curing this type of acne is harder to treat than other types of acne due to your body trying to balance its hormones again. But you will get there, and a lot faster with these tips on how to get clear skin fast.

    Take A Zinc Supplement

    One of the first things you should do is go out or online and buy yourself a decent Zinc supplement. Why? Because zinc is directly involved in the metabolism of different hormones in your body. Low levels of zinc increase the conversion of testosterone to DHT (dihydrotestosterone) in your body which is one of the androgens that contributes to the cause of hormonal acne.

    You might notice that your skin is SUPER oily after coming off the pill which is the perfect breeding ground for more acne. This is because the increased DHT causes the enlargement of the sebaceous gland which increases the production of acne-causing sebum or oil!

    Dosage: Take 25-50mg of Zinc per day for best results in conjunction with the clear skin meal plan and advice in my eBook here.

    Limit The Caffeine 

    Swap your morning latte for a calming herbal tea instead. Tea’s like dandelion root, nettle, liquorice and cardamom all help to reduce inflammation in the body and support your liver and kidneys.

    You want to assist your body in healing and balancing your hormones so it’s best to avoid caffeine during this time. Why? Because caffeine increases your cortisol (stress hormone) levels and can wreak havoc on your endocrine system – leaving your body feeling stressed.

    The last thing you want to do during this time is place any more additional stress on your body, particularly if you are already suffering from hormonal breakouts. That in itself is stressful enough.

    Avoid All Toxins 

    Avoid all toxins, including the ones in your food AND your beauty cabinet. Be mindful that you are consuming the largest amount of toxins through what you eat so it’s so important to follow a clear skin meal plan like the one in my eBook – Clear Skin Project.

    One of the secrets to curing hormonal acne for good is avoiding toxins and drinking lots of water to assist your body in eliminating what it needs to. If you don’t avoid toxins and drink enough water, you may make your skin worse as when your body can not eliminate toxins normally, it can excrete through your skin instead.

    Be mindful that you can also be exposed to toxins through your beauty cabinet including harsh chemical skincare products, makeup and household cleaning products. Look out for ingredients like: SLS/SLES, mineral oils, parabens, PEGS, artificial preservatives, fragrances, parfum and colours.

    Click here for the top list of ingredients to avoid.

    Add More Maca To Your Diet

    Maca powder is widely known for its history of promoting hormonal balance in both males and females. Most women will notice a decrease in PMS symptoms (YAY!), increased fertility, and improved skin.

    Maca is high in minerals and essential fatty acids, making it the perfect supplement for hormones and has relatively no side effects. If you plan on taking maca powder to help clear your hormonal acne naturally, you should start with a small dosage.

    How much do I take?

    Maca is a powerful superfood that can give you more energy than you re used to and can quickly support hormone balance. Ideally, you should start with around 1tsp of maca powder per day and then increase to 3 teaspoons over a period of 1-2 weeks. If you find that you are more hyperactive than usual or your acne becomes worse, you can lessen your dosage to suit your needs.

    Remember that natural remedies take a few weeks to hit your system properly so there may be around three weeks before you notice the changes affecting your body properly and improving your skin.

    Get Your Beauty Sleep

    We’ve heard this one time and time again, but in the case of treating hormonal acne – this really does work. One of the side effects of not enough sleep, is your body craving all the wrong foods. When this happens, you’ll more than likely feel tired and eat poorly based on not having enough energy to prepare your meals properly.

    In order to allow your body to balance its hormones correctly and clear your hormonal acne for good, you must get a minimum of 8 hours of sleep every single night. The optimum hours for sleeping are 10pm-7am so try to be in bed winding down with a cup of herbal tea or a book by 9:30pm every night.

    It’s really important to listen to your body during this time and allow it the rest it needs to balance your hormones naturally. Your body needs time to adjust to not being on the pill anymore and will be using extra energy to recover and heal.

    If you are finding it hard to wind down after work or school, try these simple tips:

    1. Run a bath with 2-3 drops of lavender essential oil.

    2. Burn 2-3 drops lavender essential oil in an oil burner before you go to sleep.

    3. Make a cup of chamomile tea before you go to bed, to relax yourself into dream time.

    4. Write all your thoughts and to do lists down in a journal before you go to bed so you’re not going to sleep worrying about what you have to do the following day.

    5. Listen to some relaxing music or meditate for 20 minutes before hopping into bed.

    Follow A Clear Skin Meal Plan

    This would have to be the MOST important step in curing your hormonal acne naturally after coming off the pill – I cannot stress this piece of advice enough. It is VITAL that you follow a clear skin meal plan, avoiding all the wrong foods and eating all the right ones.

    Your diet is a huge factor in curing hormonal acne quickly. If you follow a meal plan like the one in my eBook you will have much faster results in clearing your skin for good.

    Why? Because certain foods can make your acne worse and in turn will make you lose even more confidence. The last thing you want to do is lose hope and then go back on the pill in a desperate plea for clear skin again! Do not give into this temptation. You have decided to come off of the pill for a reason, so don’t feel tempted into going back on it just so you can put a temporary fix on the problem for a while – it will still be there when you try again next.

    By avoiding certain acne trigger foods and increasing your intake of acne curing foods, you are helping your body to clear your skin more quickly. Foods like pasta, white bread, pizza, cakes and sugar are things that you are going to be craving during this time – these are also the worst possible foods for your skin.

    By increasing your intake of fresh fruit and vegetables and consuming healthy grain choices like brown rice, quinoa and coconut flour – you are reducing the amount of inflammation in your body and improving your skin. For a full list of foods to eat, foods to avoid, a downloadable shopping list and a 14 day meal plan – you can check out my full guide here.

    Let’s Get Started

    Now you have these top tips on how to get rid of your hormonal acne and clear your skin for good, you can put them into action.

    If you feel that you need more help, one-on-one coaching or a copy of my full guide please feel free to email me [email protected] or click here for my full guide. It’s the best investment you’ll make and something that you can keep for the rest of your life – constantly reviewing when you need some extra skin advice.

    The full guide explains the exact foods you need to eat and avoid to clear your skin and end the breakouts. It’s been created using hours of research and tried and tested foods for acne.

    I tell you what not to eat, what to eat and how to plan your meals for the program. It includes three main meals (breakfast, lunch and dinner) plus two snacks for in-between main meals.
    Please feel free to comment any questions below, I’d love to hear from you and your questions about getting rid of hormonal acne after coming off the pill! x

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  • Clean and Healthy Lasagna Recipe

    Clean and Healthy Lasagna Recipe
    Lasagna has to be my all-time favourite meals since I was a little girl. I cried my eyes out when I was diagnosed with Leaky Gut Syndrome, purely for the fact I couldn’t eat pasta everyday anymore!

    This is my FAVOURITE clean eating recipe of all-time! This is a way to enjoy one of your favourite dishes – guilt free! It’s a perfect option for families, or even a bachelor (have leftovers or freeze for later use!).

    Ingredients

    500g of lean beef/turkey/chicken mince 
 1x onion, chopped
    1x capsicum, chopped
    1x zucchini, grated
    1x carrot, grated
    4 mushrooms, chopped
    1x can crushed tomatoes
    1x tomato, chopped
    Fresh spinach/salad to serve
    Low fat cottage/ricotta cheese
    1/2 cup of low fat grated cheese
    Herbs of choice 
2-3 rye mountain bread wraps (depending on depth of baking tray and how many layers you want)
    1 tbsp coconut oil

    Method

    1. Heat coconut oil in a large fry pan and cook onions and capsicum until soft. Add mince and season with salt and pepper. Cook until brown.

    2. Add tinned tomatoes, tomato, grated carrot, zucchini and mushrooms. Bring to boil then simmer for 20-30 minutes.

    3. Set aside for 10 mins. Meanwhile preheat oven to 180°C and place 1 rye mountain bread on tray. Spoon meat evenly over, then dollop cottage/ricotta cheese on top, then place another wrap on top. Repeat this as many times as you need, then top the last layer with a wrap and sprinkle grated cheese over the top

    4. Bake for about 15 mins or until mountain bread edges are crisp and cheese has melted. Serve with salad or roast vegetables.

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  • 5 Amazing Benefits of Apple Cider Vinegar

    5 Amazing Benefits of Apple Cider Vinegar
    You have more than likely have heard of Apple Cider Vinegar and it’s vast health benefits, including clear skin. In fact, you probably have a bottle sitting in your pantry right now. You’ve been thinking about taking it and seeing what all the fuss is about but you have no idea where to start.

    What is Apple Cider Vinegar?

    Apple Cider Vinegar is made by fermenting the sugars from apples which then turns them into acetic acid, which is the active ingredient in vinegar.

    Acetic acid is a anti-bacterial and can help kill pathogens, including bacteria. This makes it the perfect remedy for DIY household cleaning products, treating nail fungus and ear infections. Hippocrates even used vinegar for wound cleaning over two thousand years ago!

    Apple Cider Vinegar has been around for decades and was more than likely used by your mother or grand mother to dress salads. It’s true – it does make a superb salad dressing. But the benefits of Apple Cider Vinegar don’t just stop there. It has taken the world by storm as the latest and greatest health drink that promises amazing detox benefits. But how do you use it and more importantly – WHY?

    Benefits of Apple Cider Vinegar:

    • Clear Skin
    • Improved Digestion
    • Reduces Appetite
    • Weight Loss
    • Prevents Candida and Balance Gut Bacteria

    1. Clear Skin

    That’s right. Apple cider vinegar is one of the most powerful health tonics for the skin and can even be used as a toner! Simply mix one part vinegar with two parts water and use as an overnight treatment for acne and spots. You can also use this as a internal health tonic by enjoying 1 tbsp apple cider vinegar morning and night. I find it’s best diluted in some water or poured over a salad.dont

    2. Improved Digestion

    Digestion is the buzz word on everyones lips and seems to be the root of all problems, including acne. Drinking Apple Cider Vinegar in water can help to naturally improve your digestion.

    Take a tablespoon of Apple Cider Vinegar in a glass of water approximately 15 minutes before your meal to stimulate your digestive juices for better breakdown of your food.

    It’s especially helpful when you’re experiencing a bacterial tummy bug due to Apple Cider Vinegar’s anti-bacterial properties. Because Apple Cider Vinegar contains high levels of acetic acid, you can expect your body’s absorption of important minerals from your food to be far more effective. Translation – especially useful to us women who generally have a hard time getting all the calcium our bodies need to keep our bones strong!

    If you can’t tolerate the taste, try dressing a salad with it or diluting in some water.

    3. Reduces Appetite 

    In 2005, a Swedish study found that people felt satisfaction from their meals for longer after eating bread with vinegar as opposed to bread on its own.

    Acetic acid is the magical ingredient found in all vinegars that promises to help reduce the glycemic index of foods and thus slowing the rate at which sugars are released into the blood.

    The high content of this magical acetic acid is found in apple cider vinegar thus making it an impressive medicine.

    4. Weight Loss

    Vinegar helps to lower blood sugar levels, so it makes sense that it would help you lose weight. Vinegar has been shown to increase feelings of fullness, helping you to feel more satisfied from your meals. Most people will consume 200 less calories when they start their day with Apple Cider Vinegar.

    By reducing calorie intake, this will translate into reduced weight over a period of time. It’s still recommend that you consume your recommended calorie intake for the day to keep your body happy and healthy but if you find that you are piling up your plate and portion sizes are in issue, Apple Cider Vinegar can definitely help!

    5. Prevents Candida and Balances Gut Bacteria

    Apple Cider Vinegar is full of powerful acids that are known to improve your intestinal flora. If you suffer from candida symptoms like acne, fatigue, digestive issues, poor memory, lack of focus or anxiety, you’ll benefit from including Apple Cider Vinegar in your diet daily.

    You may experience some candida “die off symptoms” within the first week of your new Apple Cider Vinegar regime. This is completely normal and a vital step in the candida-cure process.The discomfort happens when candida yeast are killed off by the vinegar which results in more toxins being absorbed into the bloodstream.

    Be sure to up your water intake to make the symptoms more bearable. Remember that die off symptoms are a sign that it’s working!

    How Do I Use It?

    The easiest way to enjoy apple cider vinegar, is diluted in a glass of water. The ratio is completely up to you.

    I prefer to pour 1tbsp of apple cider vinegar into a glass and add another 2tbsp of water. I then shot the drink as I find it’s the easiest way to get it down.

    Others prefer to mix 1tbsp in a full glass of water. I encourage you to experiment and do what works best for you.

    You can up your intake to 2 tbsp per day. I would be inclined to have one with breakfast and one with lunch. It’s best to take it with food so that it doesn’t burn on the way down.

    Keep in mind that vinegar is quite strong so you do need it diluted with water and then drink another glass immediately after your dosage.

    What kind should I buy?

    Personally, I would only ever use the liquid form of Apple Cider Vinegar. It is possible to get it in a pill or tablet form but I would much prefer to drink the liquid, you know the exact quantity that’s going in your body and you don’t have to worry about fillers in a tablet.

    I’ve used lots of different types of Apple Cider Vinegar and I always come back to Bragg. There are a million and one testimonials on this brand online and they really are the “trusted” brand when it comes to this type of vinegar.

    [amazon template=iframe image&asin=B001I7MVG0]

    Bragg is also certified organic and by choosing an organic brand and one that most likely resembles light brown murky liquid, you are getting the highest possible quality product. Sounds gross, but this is the most natural form of apple cider vinegar. The more processing the vinegar goes through, the less effective it will be.

    Olivia x

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