lifestyle + wellbeing

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

 

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Finding myself – Why I took a break from blogging!

Hi Everyone! I hope you are all having a much needed weekend or if you’re at school, beginning to holidays.

As you may or may not have noticed I’ve been very absent from social media the last couple months, posting every now and then on Facebook or limiting uploads on Instagram. As much as I’d like to say it was because I was overseas laying on the islands of Bora Bora drinking a few non-alcoholic cocktails (oh what a dream) , I’d be lying. The truth is, I lost all (well most, anyway) motivation and inspiration to keep Body Of Nature* running, and struggled with my own expectations.

The last eight months have been (more…)

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 ž 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

Fat-Soluble Vitamin Breakdown: Functions + Sources

*** Warning: this article does contain some graphic, yet interesting, images. Continue reading at your own fascination. 

Vitamins, along with minerals, are an essential part of our diet and are the basic tools of nutrition. As a nutritionist and naturopath in training, knowing the function and roles of both types of vitamins are important. Especially when it comes to clinic consultations as clients symptoms can often present as a nutrient deficiency or toxicity.

The functions and actions of vitamins are also important in particular diseases or syndromes because some conditions need to avoid particular vitamins and foods. Eg- somebody with gallstones should avoid fat in their diet as they aggregate the gallbladder and cause further pain.

With that in mind, I thought it would be cool to breakdown vitamins, why they are important to include into our diet and where we can find them.

I plan on posting in 2 parts: fat soluble vitamins followed by water soluble vitamins. And maybe a minerals and metals post aswell… but for now, meet my (delicious) friends VITAMINS….

WHAT ARE VITAMINS?

Vitamins are essential micro-nutrients your body needs in small amounts. They are classified as either fat-soluble (A, D, E, K) or water-soluble (B’s, C) and are primarily obtained through a healthy diet of fresh fruits and vegetables, though they can be found in meat, fish and other animal derived foods.

TYPES/ FUNCTION/ DIETARY SOURCES

Fat-soluble Vitamins

  • vitamins A, D, E, K (DEKA is an easy way to remember)
  • needed in small amounts for normal function, growth and maintenance of body tissues
  • found in plant and animal sources
  • are not needed on a daily basis as they stay in the body for a longer period of time than WS vitamins, and any excess from consumption are stored in the liver and fatty tissues when not used
  • mega doses can be toxic (hypervitaminosis) and cause health issues/complications
  • can be lost if food is over cooked or stored incorrectly

ABSORPTION

Once ingested, fat-soluble vitamins travel to the stomach to be digested and then into the small intestine for further digestion. It is here where Bile (made in the liver, stored in the gallbladder) enters the small intestine to breakdown the fats. The nutrients are then absorbed by villi lining (they look like fingers) the small intestiScreen Shot 2015-04-27 at 3.28.29 pmne walls, and enter lymph vessels (filter and transport fluid away from organs) into the blood stream, to be used for maintenance of body functions and energy.  Once the body has used what it needs, excess vitamins are stored in the liver and fatty tissues until the body requires more, where they are released from the liver into the bloodstream to begin the cycle again.

 

VITAMIN A (Retinol): essential for healthy eye sight; regulation of immune health; repair and maintenance of cells; healthy skin, hair and nails; supports mucous membrane moistness for lungs, throat, mouth and nose; and acts as an antioxidant against free radicals

Dietary sources: dark green and yellow/orange vegetables and yellow fruits like mangoes, carrots, butternut squash, pumpkin, sweet potatoes; beef liver; eggs and butter.

Deficiency: protein malnutrition (kwashiorkor/marasmus), night blindness, broken fingernails, rough/dry skin, halted growth in children.

 

VITAMIN D:  has a very important and crucial role utilizing and absorbing calcium and phosphate for healthy bones and function of nearly, if not all, body processes including immune health and cell growth. It also stimulates insulin production and is synthesised by the skin when exposed to sunlight, so make sure you are getting aleast 20 minutes outdoors!

Dietary sources: whole eggs, liver, salmon, milk including soy and almond, cheese, mushrooms,

Deficiency: poor immune health, muscle weakness, osteoarthritis and osteoporosis, rickets, malabsorption, weak bones, high blood pressure, increase change of infections, insomnia, poor detoxification and low stomach acid


VITAMIN E:
protects tissues and cells from oxidation (acts as an antioxidant), reduces inflammation, protects vitamin A in eyes from degenerating, immune booster, hormone regulator and is responsible for healthy and efficient blood circulation.

Dietary sources: green leafy vegetables; avocado; cod; shrimp; tofu; nuts, grains and legumes; wheat germ; spinach; sunflower seeds.

Deficiency: often associated with fat malabsorption and poor nerve conduction. low birth weight, stunted or slow growth in infants, age spots (also with age), cataracts (pupil become coloured), decreased sex drive, hair loss, slow wound healing, muscle weakness.

 

VITAMIN K:  primary role is to synthesize blood clotting formation to stop bleeding from open wounds; used to manage osteoporosis as it works together with calcium to promote healthy bone formation; and synthesis proteins found in the liver, bones and plasma for energy. 

Dietary sources: broccoli, brussel sprouts and green leafy vegetables including spinach, kale, lettuce; organ meats like liver; eggs; diary products and cauliflower, bone broth.

Deficiency: often seen in infants. increased blood loss, caused by blood thinning medications such as warfarin, malabsorption, low bone density- osteoporosis, easy bruising, extremely heavy menstrual bleeding, frequent nose bleeds, bleeding gums.

 

NOTE: For some people, supplements may need to be taken to correct nutrient inadequacy or improper nutrition. This, of course, should be approved by a health care professional to avoid any chance of over nutrition and toxicity.

Keep your eye out for Part 2: Water-Soluble Vitamin Breakdown: Functions + Sources on Instagram and Facebook. 

 

Yours in health

Kaelli, x

instagram.com/bodyofnature

Facebook.com/BodyOfNatureNutrition 

My Easter Traditions + 5 Recipes

Birds are chirping, trees are starting to bloom, lent is nearly over and bunnies are starting to appear everywhere, which only means one thing…. Easter is coming!

It has almost become a tradition every Good Friday to have lunch with my family at Barwon Heads Beach where my nan has a caravan, but this year everyone’s separated. My dad is at the family holiday house in Phillip Island with his best mate and kids, my mum is in hospital, I’m at home studying and blogging and my twin and brothers are still asleep (its 12:12pm). I’m a little upset we all aren’t together because I cherish family time like a batch of chocolate brownies and bowl of dairy free ice-cream, but I guess some things happen you can’t control and instead of dwelling over it, you just have to pick the positives and roll with it.

And thats what I’m about to do.

Whenever I feel like I need some alone time or a place to relax, I head straight to the kitchen and cook. Its my space to meditate and it’s where things (creations) happen. I’m not much of a chocolate eater but when it comes to Easter, chocolate is my #1 ingredient.

Unfortunately  this year leading up to Easter I’ve been busy seeing my mum every few days in hospital whilst studying and organising my trip overseas in July, I haven’t had the chance to prepare or cook anything easter themed, so I’ve decided to feature my top 5 favourite easter recipes from other bloggers instead, in no particular order. Click the picture for the recipe.

#5: Colourful Devilled Eggs by foodjimotto 

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My changes: I would replace the ½ cup mayonnaise with hummus.

#4: Peanut Butter Cups by thegraciouspantry 

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My changes: cacao powder instead of cocoa. Why? read here.

#3:  Raw Dairy Free Chocolate by bodyofnature

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#2:  Raw Fig, Cherry, Lavender and Honey Cake by Ascention Kitchen 

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My thought: I would use almond milk as the nut milk and make sure the cashews are raw.

#1: Gluten Free Hot Cross Buns by thehealthychef 

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I hope everyone has a great Good Friday today. I will be watching the Good Friday Appeal and looking out for my name and donation scroll across the screen! If you would like to join me, you can donate here.

Have a Happy Easter everybody!

E N J O Y 

For more, follow me: instagram.com/bodyofnature