healthy

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 ūüôā

 

– 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…)

Eggplant Lasagna (Moussaka) | gf, df, paleo

I have been looking for a simple, easy eggplant lasagna recipe E V E R Y W H E R E but couldn’t find one that didn’t use cheese or pasta sheets. Kind of annoying, I know. Frustrating? I get you. So I made my own recipe….. because I was craving this one realllllllll bad. Like REALLLLLLLLLL bad.

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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 

CARROT AND WALNUT CAKE – gf, df, v

I love baking on weekends when I have finished study, or on the rare occasion, sitting around twiddling my thumbs. And today is no different, except that¬†I’m cooking out of procrastination rather than¬†studying…. with no guilt at all!….. Okay, maybe I do feel a little guilty but its like this…. Would you rather write¬†eight¬† +¬†four¬†case studies on diseases and conditions found in the body¬†OR¬†cook sweets? Id go¬†sweets anyday baby.

Mine looked like slop so heres an attractive shot, courtesy of my pal Google.

My family was too hungry and ate half the cake (pigs) before I could take a picture, so heres an attractive and uneaten shot, courtesy of my gal pal Google.

Carrots are tasty¬†things. But what do you do when you have way too many? Bake a ¬†CARROT AND WALNUT CAKE. ¬†I was going to make two versions: ¬†a loaf and muffins but then¬†I thought about the amount of dishes and appliances I’d have to wash and just stuck with the loaf! Haha

Health Benefits of Carrots 

Carrots are a great ingredient to add to your cakes, desserts, breakfast, dinner because they are one of the richest sources of Vitamin A, a fat-soluble vitamin that is great for your vision and helping to boost your immune system. It is also an antioxidant which can help protect against inflammation and oxidative stress caused by free radicals. Carrots are rich in fibre, low in calories and available all year round. 

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Icing- I personally don’t think icing is needed because it is already sweet enough with the medjool dates, but incase you like it the traditional way:

  • Dairy Free Icing: whip 1 cup of coconut cream until thick, add 1 teaspoon of carrot gratings and cinnamon
  • HIGH¬†protein (and dairy) icing: ¬†mix 1 scoop vanilla protein powder, 1 tablespoon almond milk, ¬Ĺ cup greek yoghurt, 1 tsp vanilla extract.¬†

Of course, with allergies and intolerance’s myself, ¬†this¬†recipe ¬†is Gluten Free, Dairy Free, Refined Sugar Free and Vegan friendly, so its perfect for everybody and¬†makes a delicious treat for breakfast or a sunday afternoon tea snack with a cup of herbal tea.

Carrot and Walnut Cake 

Quick Note: Leftovers can be frozen up to 4 months.

Mine looked like slop so heres an attractive shot, courtesy of my pal Google.

Cooking Time: 40 minutes | Prep Time: 10 minutes | Serves: 6

Ingredients:

  • 2 bananas, fresh or frozen
  • 8 medjool dates
  • 1.5 Cup buckwheat¬†flour (or any other gluten-free flour)
  • ¬ľ cup coconut oil
  • 1 ¬Ĺ tsp baking powder
  • ¬Ĺ tsp baking soda
  • 2 tsp cinnamon
  • 1 tsp ginger
  • 3 carrots, grated with skin on for fibre
  • 3 flax or chia eggs (3 tbsp seed mixed with 8 tbls water- it replaces eggs)
  • ¬Ĺ cup chopped walnuts

Method:

  1. Preheat the oven to 180¬†¬įC
  2. In a food processor, mix the wet ingredients: bananas, coconut oil and medjool dates until smooth and combined.
  3. In a separate bowl mix dry ingredients: buckwheat flour, baking powder, baking soda, cinnamon and ginger. ¬†Add and mix in wet ingredients with flax egg, then carrots and ¬Ĺ of chopped walnuts.
  4. Pour mixture into a load pan (or cupcake moulds until half full) and top with remaining walnuts.
  5. Bake loaf for 40-50 minutes (checking every five minutes after 40 minutes with skewer- if wet leave in longer, if dry, cooked) or muffins for 20-30 and let cool for 10 minutes on a cooling rack. NOTE: Make sure the loaf is¬†completely cold if you’re icing!
  6. Serve warm or cold (warm is best) and ENJOY!

Yours in health,

Kaelli, x

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Facebook.com/bodyofnaturenutrition