High Protein

WHOLESOMEKAY.COM – BLOG CHANGE

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Hi all,

I am sad but also excited to inform you I have MOVED THIS BLOG over to WHOLESOMEKAY.COM.

My decision to move was due to re-branding, simply put. Whilst I was overseas I had a lot of time to think about the type of ‘blogger’ I wanted to be .. and for me that’s an honest, inspiring and educating one. To do this I had to create a space which was reflective of my plant-based and wholesome lifestyle, and I feel Body of Nature didn’t show this and restricted me to the type of topics and recipes I could post.

IN SAYING THIS I will still be posting regular and interesting posts similar to ones I have already written but with a wider variety of recipes to accompany my newly adopted plant-based diet, such as chickpea cookies, brownies, pumpkin pancakes, banana ice-cream, sweet potato + lentil casserole, gluten and dairy free chocolate cheesecake and many many more; and topics which cover holistic health, fitness, advice, recipe submissions, beauty and resources, to name a few. I also aim in sharing alot more of my personal stories too.

I want to make WHOLESOME KAY a happy, fun and healthy place for all foodies, health goers and anybody who may be or have started their new health journey. So I THANKYOU for your love and kindness on Body of Nature and once again, would love for you to join me and be apart of on this new adventure at WHOLESOME KAY by following/re-following and spreading the word 🙂

 

– Love, Kaelli

p.s – you can still find me on instagram at @wholesome.k

 

My Pre and Post Workout Favourites

Are you always hungry and dying to eat something after a workout? Can’t get yourself to the gym because you don’t have enough energy?

A regular oopsy daisy that I’ve made and I’m sure you may have made also, is working out with no energy and not fueling afterwards. It wasn’t until now, after feeling and seeing changes (positive + negative) within my body, that I realize how vital pre and post workouts are for recovery, satisfying late night hunger and performing like a beast! (because who doesn’t want to look messy and sweaty after a smashing session?)

I typically like to prep my post-workout before I workout, but some day’s poo happens and I don’t get around to it or I’m having a ‘crap’ day or I’m going straight from work. So, here are a few of my favourite yummy and nutritious combos that are convenient on the run and in the kitchen. I’ve tried to include some variety because eating the same darn thing is so boooooooorinngggggggg. Agree?

PRE WORKOUT

These snacks are where you get energy for your workout. They help to reduce muscle breakdown and glycogen (glucose) depletion, to prevent increased cortisol levels, which rise after a workout because the body is under “stress”. You want to aim to eat protein and carbohydrates which are fairly easy-to-digest and light 30-60 minutes in advance to your workout to avoid stomach upset and irritation, because there aint nothin’ sexy about vomiting on the treadmill at 12 kilometers per hour, that’s for sure!

Keep in mind: your pre-workout does not replace a meal. It is a necessary source of additional nutrients to prepare your muscles and fuel your tank.

 Peanut butter + Banana On Toast

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You’ll go to heaven and back, trust me.

Toast one slice of bread and top with 1 tablespoon peanut butter (organic if possible) and ½ banana

Fats from the peanut butter will help to stabilize blood sugar levels and aid with lasting energy.

Veggie sticks + Hommus

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Light. Easy peasy. Portable. Crunchy. Refreshing.

Dip ½ cup raw veggie (carrot, celery, broccoli, capsicum, cucumber) sticks into 2 tablespoons hommus and enjoy while walking, on the train etc.

Boiled Egg and Apple

Protein POWER with a sweet twist. This may just be the new best thing.

If you have strange tastes like me you can cut 1 medium-sized apple into wedges and top with mashed boiled egg, or if you prefer to stay safe, enjoy separately. Either way, this is a perfect protein and natural sugar boost!

Almonds + Fruit

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A favourite of mine that’s perfect for when you’re on the run or traveling.

Simply measure out 12 almonds and accompany with 1 serve of fruit – 1 Apple, 2 kiwi fruits, 1 medium-sized banana, or dried fruit (1.5tbs).

POST WORKOUT

These snacks supply your body with energy to repair, replenish, recover, rebuild and refuel and should be larger than your pre-workout snack as they are needed for larger energy dominant processes such as increasing muscle growth, replenishing glycogen (glucose) stores which have been depleted during exercise, reduce cortisol levels, reduce soreness and fatigue and prevent muscle breakdown. Depending on the type of exercise you do (see below), protein and carbohydrates should ideally be eaten within the first 60-90 minutes after your workout to maximize results and recovery.

Cardio: carbs > protein

Weights: mainly protein

Weights + Cardio: carbs, protein

Greek Yogurt + Berries

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Breakfast all day? Yes please!

Combine ¾ cup of plain greek yoghurt with ½ cup blueberries. You can try this blended for a creamier and thick treat if you wish, or enjoy in a bowl with a drizzle of honey.

Fact: Greek yoghurt is protein packed and thicker than traditional yoghurt thanks to the straining process of removing whey (liquid).

Chocnana Smoothie

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Nun a nun a nun a nun a…. bah. na. na. This is like a frozen Big M but only healthier (and thicker). Yum!

1 banana, ice, 1 cup almond milk, 1 medjool date, 1 tsp cacao

Tuna Salad

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This is always  a go-to for me when I’m too lazy to wake my brain and become creative. You can pretty much put ANYTHING into the salad, incl fruit, but don’t forget the tuna – after all, it is a tuna salad. Haha. This is what I have:

½ C quinoa/brown rice, tin of tuna, handful spinach, 1/2 cucumber, 1 TVs pumpkin seeds, grilled pumpkin or sweet potato and apple cider vinegar.

Sweet Potato Chips and Salmon

Sweet and crispyyyyyyyy. Perfect balance of carbs, protein and healthy fats, it takes barely any time or effort to make. All you need is olive oil, sweet potato, salmon, herbs.

To make the CHIPS: cut a peeled potato and toss in olive oil, bake in oven for 20 minutes or cook in microwave for 4 minutes and pan fry for 2-3 until golden brown.

SALMON: in the same pan as the sweet potato chips, cook salmon on low heat until crispy, then flip and repeat on other side. Tip: for extra flavour, cook salmon first then chips.

Protein balls

My #1 love forever. I have quite a few combinations which you can find the recipe for here and here.

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As a basic thumb rule, remember: fuel with CARBS in advance to working out, refuel with 60 % PROTEIN AND 40% CARBS after your workout for recovery AND drink WATER before, throughout AND after your workout to stay hydrated.

Whats your favourite pre or post workout snack?

K x

Overnight Vanilla Chia Seed Pudding

Healthy eating doesn’t  have to be boring!

Most times I like to plan my breakfast ahead. but sometimes its the last thing on my mind so I just opt to go with the flow once I wake up. Usually I hate having the same thing for breakfast every morning because I get really bored.

But when it comes to Chia pudding, it’s a different story.  I could eat it for days and days and not get bored. I love making and creating  different combinations and I love the gel-like texture. It’s definitely one of my favourites!

Per 2 tablespoons, Chia seeds contain:

  • 4g protein (all essential amino acids)
  • 5 g of Omega-3 fatty acids (brain food)
  • 250mg of calcium (hello strong nails and silky hair)
  • 10g fibre (keeps the.. um.. brown stuff flowing).
  • 2x more potassium than bananas
  • 3x antioxidant than blueberries
  • 3x more iron than spinach

Chia seeds obtain 9-12 times their weight in water and do the same in the stomach, so if you’re not making them overnight, ensure you soak them for at least 20 minutes to avoid bloating and keep you fuller for longer.

If there’s one question I get asked a lot its “How do you make chia pudding?” So, here are my secrets! 

I stick with the traditional non-diary  almond milk + chia seeds base combo because its easy, tasty and requires less energy to digest, however you can replace the almond milk with coconut cream if you want a thick rice pudding.

It is important you do get the ratio of chia seeds and liquid right otherwise you will end up with either a runny watery texture or a crunchy grind-your-teeth texture. I aim for a 2:1 ratio : 2 tablespoons chia seeds per 1 cup of liquid and it turns out perfect every time!

Tip: The longer you leave the chia to soak, the thicker the chia pudding. It will rise about 1 cm.

Overnight Vanilla Chia Pudding 

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Ingredients:

  • 2 tablespoon chia seeds
  • 1 Cup  unsweetened almond milk, I used almond breeze 
  • 1 scoop vanilla instant protein, optional 
  • handful of cacao nibs, to present  
  • 1 pear   
  • ½ cup blueberries

What to do:

  1. Combine chia seeds, almond milk and protein and stir.
  2. Pour into glass and leave in fridge over night to set.
  3. Top with blueberries, pear (or selected fruit) and cacao nibs

E N J O Y 

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