day 14: chlorophyll 

When it comes to chlorophyll, the saying “powered by plants” takes on a literal meaning. Chlorophyll is a pignment found in plants that aids in photosynthesis- plants turning sunlight into energy. Luckily for us it does so much for our bodies too! Chlorophyll is also found in chlorella but I personally like to also take chlorophyll, for so many reasons! 

Why I take it:

I take it to aid in my body’s endless efforts to detox. Chlorophyll is a powerhouse when it comes to detoxing and it’s linked to being anti-cancer and protects your DNA from mold (among many other things)! I also happen to enjoy the taste and I feel good when I drink it. It is technically a supplement but I don’t really treat it like one. 

This is my favorite brand so far, the serving size is up to 30 drops I think. Sometimes I will take it all at once or spread them out throughout the day. *Side note* it makes your teeth green so make sure you are able to brush them after you drink it! 

When to take it:

I take it whenever I am in the mood but most importantly I try to take it before exercising (yoga, walking, etc) and before I do any type of self care (acupuncture, cupping, massage, etc). It is huge for detoxifying the liver, and our poor livers are working non-stop they need some support too!! 

How it can help you: 

  • cancer prevention 
  • liver cleanse 
  • daily detox 
  • speeds up healing 
  • improves digestion 
  • helps maintain healthy weight
  • internal deodorant 
  • appetite suppressor 
  • protects skin 

day 13: d3 

Let’s talk about the sunshine vitamin! Vitamin D is quite a classy supplement, being that it doesn’t come in high amounts in foods -Mother Nature decided that we would be able to make our own vitamin d when exposed to the sun.. hence “sunshine vitamin”! Good thing because vitamin d is very important… I feel like a broken record because I say this about everything. 

Vitamin D is often associated with bone health, it increases the absorption of calcium and phosphorus from the foods you eat. In turn keeping bones healthy and preventing/healing fractures. Vitamin D also plays a role in immune health, muscle strength, cancer prevention, the list goes on and on! 

Why I take it: 

Most people are deficient in vitamin d, like most of the other supplements I take (again I feel like a broken record) but these deficiencies are no joke. Much like b12 your doctor can test you d levels, this might be something you have to ask for but you will be thankful for it if you are deficient! 

I take it every other day unless I’m spending a lot of time in the sun. The sun is technically the best way to get it and if you don’t spend a lot of time in the sun (or have to wear a lot of sunscreen) then d3 is the best choice. You can find more information on that here. I take this vegan form, from another one of my favorite companies garden of life

When to take it:

If you take a calcium supplement then it is best to take the d3 supplement with it. It is also thought that taking it with the largest meal is most beneficial because one of its purposes is to absorb the calcium & phosphorus from the food you are eating. 

I take mine I the morning, it is chewable, vegan and delicious! Another thing to note is that you can consume to much D3, it is a fat soluble vitamin so it is not excreted in your urine. It is important to talk with a health care professional about what will be the best for you. 

How it can help you: 

  • prevents osteoporosis 
  • bone health and healing
  • muscle health 
  • cancer prevention 
  • depression 
  • type 1 & type 2 diabetes 
  • protects against parkinsons 
  • reduction on chronic pain
  • preventing common cold
  • treatment in MS
  • may reduce risk of premature death 
  • healthy pregnancy 

day 12: b 12 

I know you won’t believe me but I didn’t plan for b12 to be on day 12… how perfect. Anyway vitamin b12 is super popular the past few years, from taking the vitamin to getting shots of it, people are catching on and for good reason! 

Yesterday I briefly talked about b complex and the benefits of each b vitamin. Even though I take b complex I also take a separate b12 supplement and have been doing this for years even before I was vegan. Vitamin B12 is a leading deficiency world wide, not just for vegans or vegetarians. More than ever doctors are paying attention to the importance of b12 and will actually do blood tests to check your levels. Click the link to check out some signs and symptoms of deficiency or ask your doctor to do a blood test. 

Why I take it:

I started to take this because my practitioner knew that I was deficient based on muscle testing and what my diet consisted of/the state of my digestion at the time. B vitamins are water soluble so you flush them out in your urine. It is important to replenish daily. Basically the more b12 you have in your body, the better. B12 is so important! 

When I first started taking b12 I was amazed at how much I loved it and wanted to take more. They are often times sold in “chewable” tablets that taste like lemon or cherry. I didn’t realize this at first and was telling my doctor that there was something wrong because I loved my b12 so much I wanted to chew it… only to find out that was the point. 

B12 is a major player in nerve health, which is basically the electrical system of the body. It benefits your mood, memory, hair, nails, energy level, heart, skin and digestion! It plays a role in hormone balance, DNA synthesis and enzyme production. 

We all know a healthy body starts with a healthy gut so how does b12 play a role? 

“It helps foster healthy bacteria within the gut environment. The elimination of harmful bacteria in the digestive tract — and simultaneously the presence of beneficial bacteria — is what prevents digestive disorders like inflammatory bowel disease (IBS) or Candida.” 

-Dr.Axe 

When to take it:

The most efficient form of b12 is methycobalamin because it is more easily absorbed and used by the body. Unlike cobalamin it does not have to get converted by the liver into a useable solute. 

Considerations for this are-  do not take it with other medications because it may decrease absorption in the stomach. Yet a good way to avoid this is by using a sublingual or spray form of b12 which will be absorbed by the blood vessels in your mouth and then go directly to your blood stream. As always, stay hydrated and speak with a health professional about what would be best for you! 

I take this: megafood vegan methycobalamin, every other day. I had been taking the sublingual but my levels are high enough that I do not need to anymore and I also don’t need to every day. 

How it can help you:

  • maintain energy levels 
  • prevents memory loss 
  • boosts mood 
  • heart health 
  • deal with stress 
  • healthy skin & nails 
  • aids in digestion 
  • adrenal fatigue 
  • needed for healthy pregnancy 
  • may help prevent cancer 
  • prevents anemia by increasing red blood cells 


day 7: fenugreek 

Fenugreek is most often known for aiding in breastmilk production for mothers who breastfeed but there is a lot more to it then just that! Fenugreek is an herb and most often it’s seeds are used for medicinal purposes. It has a bitter yet maple syrupy taste to it and I find that if I take to much I will actually start to smell like it (very weird) ! Fenugreek is great for breastfeeding, the health of babies but also for grown men and women! 

Why I take it:

I originally was instructed to take this from my Ayurvedic practitioner. She had me taking it before meals to balance my blood sugar and also to help me feel full. I also learned about its anti inflammatory properties and the role it played in hormonal balance

I take this in pill form now but there are many different ways you can take it. In the beginning I would let about 1tsp of fenugreek seeds soak in water and then I would drink the water with the seeds before meals. It helped me feel full and not have as many cravings. 

Now I take it every other day to help balance my hormones. 

When to take it: 

If you want to take this to balance your blood sugar and help with cravings then it is best to take it in the seed form (not powdered) and let it soak in water for a few hours and then drink about 30 minutes before you eat.

For hormonal balance I take it in the morning, typically two capsules every other day. It all depends on my body. As I mentioned in the beginning if I take to much of it I will actually start to smell like fenugreek, which is really a bad thing but that tells me that I am taking too much and my body most likely isn’t using it all. At which point I cut back for a day or so. 

How it can help you:

  • improve exercise performance 
  • helps overcome eating disorders
  • lowers inflammation 
  • promotes milk flow in breast feeding 
  • balances hormones 
  • increases libido in men 
  • lowers cholesterol
  • lowers blood sugar 
  • improves digestive issues 

feed your body, feed your biome 

PROBIOTICS & PREBIOTICS 

After a weekend of not eating great and not getting enough sleep, my stomach and body is asking for a break and a little bit of a reset. My body seems to react very quickly when I do things that aren’t good for it like not eating enough, eating too fast, drinking alcohol, eating peanut butter (apparently we don’t get along right now), not getting enough sleep, not getting enough water, wearing heels and dancing for 5 hours 🙃… etc, etc, etc. (que bloat, nausea & constipation) Yet at the same time it seems like it takes for ever to feel the effects of all the good things I do! (Does anyone else feel this way? ) 

One of the many things I do to try and stay healthy is making sure I get my probiotics. We all know that gut health is #1 and our gut biome (or gut bacteria) is what makes or breaks the way our guts work and inevitably our health. So if I’ve been taking probiotics for x many days, for x many years then shouldn’t my gut biome be perfect?! 
This is where the prebiotics come in. We hear about probiotics all the time, we can take supplements or we can eat it in foods like yogurt, kefir, sauerkraut, kombucha or kimchi! We know that probiotics have a huge impact on our health ( read more about probiotics here) But what do we know about prebiotics? My answer is- we probably don’t know enough. 

Prebiotics are basically food for your probiotics. Yes, our gut bacteria is alive and if we want to keep the good bacteria we are getting, then we have to feed it! Prebiotics are a fiber compound that can be found in many foods (if you want to get all scientific the are called oligosaccharides) . This fiber is not broken down by gastric juices or digestive enzymes so it is able to make it down to the intestines where all of our good bacteria is! 

When our good bacteria is high we experience a higher immune function, better hormonal balance, improved digestion, lower inflammation & autoimmune responses, lower stress response and healthier cholesterol levels! Yay, we love you healthy gut bacteria! 

So our gut biome has some food preferences clearly, but when they are happy so are we! What exactly should we be eating then to get our prebiotics? Most likely you have been eating prebiotics all along and haven’t even realized. Some of the best prebiotics are:

  • Raw chicory root 
  • Raw dandelion greens 
  • Raw garlic 
  • Raw leeks
  • Raw & cooked onions 
  • Raw asparagus 
  • Baked wheat flour
  • Raw banana 
  • Coconut meat & flour 
  • Flax Seeds
  • Chia Seeds 
  • DARK CHOCOLATE 
  • Pumpkin seeds 
  • More here 

When I first found out about prebiotics it was from my holistic naet practitioner who wanted me to eat raw asparagus & dark chocolate as my snacks. I was like you are telling me to eat dark chocolate?!? He said yea just for a little bit, we have been building up your biome & if we don’t feed it then the bad bacteria (candida, dysbacteriosis & other ones with crazy names) will start to take over again. I can tell a huge difference when I make sure to have both my pre & probiotics. 

Basically the key here is to balance the probiotic intake & the prebiotics intake. Feed your body & feed your biome! If you don’t normally eat any of these prebiotics then try to add some to one meal daily or as a snack! I suggest the dark chocolate, my favorite brand and what I added to this yogurt bowl is this primal chocolate which is good for anyone who is vegan or paleo! 


Remember that health is a never ending journey. I learn new things everyday and get so inspired and motivated by the people around me and the people on instagram! By making small changes every day we start to see the small differences in our lives. If you feel like you have been working hard on getting your gut health healthy then add more prebiotics. 

Happy gut = happy life

Be well everyone! 

keeping your digestive fire lit

It may be hard to believe that as a vegan & ketoer (not sure that’s a real word but I’m going to go with it) I don’t often make or eat frozen smoothies, smoothie bowls or things that are intentionally made cold. With the exception of my keto bites of course because they will melt if they are warm! But I have valid reasons for this and trust me it isn’t necessarily personal preference. Smoothies and smoothie bowls are a great way to get a lot of nutrients all at once. They are easy and fun to make, taste yummy and look pretty! So why do I try and make them only once or twice a month? 

Well let’s think about water, do you like your water warm, room temperature or ice cold? Many Americans would say ice cold because in our society it is common to serve water with ice. Almost every restaurant you go to will serve you water with ice in it. It is something ingrained in our heads, ice cold drink = refreshing. Do you think people in other cultures feel the and way? 

I know for certain that people in most Asian cultures as well as Indian do not use ice… almost never! I work for an acupuncturist and also get treated by him and he says that in China no one uses ice, they don’t even typically have freezers. My Ayurvedic practitioner feels the same way, believing that intentionally putting ice or cold things into your body is a sure way to cause digestive issues. But why? 

In Traditional Chinese Medicine it is commonly known as a balancing act of Yin & Yang, although there is much more to be known (damp heat, damp cold, etc) we will just graze the surface. By taking care of ourselves and eating for our body types & the season we strengthen our Qi, the life force in our bodies. One aspect of this balance and a very important one is our digestive fire. 

When food is thy medicine and medicine thy food we have to make sure we are digesting it well, right? It is believed that our stomach in a sense needs to “cook” or heat up the food we ingested in order to properly digest. When this digestive fire is strong we are able to properly absorb the nutrients we are eating. We are working so hard to eat well we want to make sure our bodies are taking in all of the nutrients it can! 

From a medical perspective think about applying heat to something, it vasodilates (aka opens up) the blood vessels which increases circulation. So when our stomachs are warm they are open and circulating making things easier for absorption and digestion. Heat=movement! 

In Ayurvedic medicine, the belief is very similar. The goal is to balance the digestive fire referred to as Angi. (Note two different cultures with a similar belief). While working with an Ayurvedic practitioner they will help you figure out your body type and “prescribe” you certain foods, herbs, spices and possible supplements as well as certain activities and exercises. This is all in hopes of getting your body to use the nutrients you are giving it! 

So again, why can’t I have cold things? There is a short article written on free people about why you shouldn’t drink cold water and the writer captures the point perfectly:

Digestive agni can be compared to a burning fire. If the flame is very low, then it will take a long time to cook the food. In the same way, if the fire is too big, it can burn the food. If we put a huge log on a low fire, it will extinguish it.

I know that was a lot of information and by no means am I a practitioner or professional. I just wanted to share some insight into something that I have learned through my journey so far. I find that drinking hot liquids and eating warm foods helps me avoid bloat, nausea and some other uncomfortable digestive issues. 

Does this mean you should never have a smoothie bowl or smoothie again? No! But maybe switch it up and have something warm in the morning like oatmeal (if you are non keto) and if you are keto then check out some of my breakfast bowls! Hot water with lemon, green tea or matcha lattes are also a great way to start the day and to sip on throughout the day. 

When it comes to health and making changes for a healthy lifestyle it all takes time. And with that I always say everything in moderation! Do what feels right for you, maybe if you can’t give up smoothie bowls every morning then try to drink hot water in between meals or check out certain spices that increase the digestive fire! 

Have any questions? Contact me on here or my instagram! 

hi everyone!

For those of you who I have not introduced myself to, my name is Kali! I started my instagram about a month ago to track my progress with a vegan ketogenic diet. From there it has taken a few turns and now I am posting about my vegan-keto journey as well as other health & wellness tips, meals, supplements and whatever else may come up!

My most popular post by far has been my lavender vanilla keto bites & maca rose keto bites, and I have to say I really enjoy them myself! When switching over to a ketogenic diet (for those of you who may not know what that means, it is when your body switches to buring fat as fuel which is called ketosis. In order to get into ketosis you have to increase your fat intake and decrease your carbs) it was confusing trying to make sure I was eating enough to fuel my body and satisfy my hunger.

After a few days I figured things out for myself with lots of google searches and reading other peoples blogs (what would we do without the internet) ! I have to say that within the past three weeks I have had so much energy and I have basically eliminated my cravings! There are so many benefits of a vegan diet and so many benefits of a ketogenic diet. So what are these keto bites all about?  Keto bites are a quick stack for anyone doing a ketogenic diet, they are of course high in fat (sometimes called fat bombs), have some protein and a small amount of carbs. So lets get to making them!

Supplies:

  • Blender, food processor or magic bullet
  • Silicone ice cube tray

Ingredients (Lavender Vanilla):

  • 1 cup coconut oil
  • 1tbs vanilla extract
  • 1-2 drops lavender extract (I added more the first time & it was strong)
  • 1/2 tbs pink himalayan salt
  • 2 tbs acai powder
  • 3 tbs almond butter
  • 1tbs stevia (can be adjusted depending on preference)
  • Food Grade Dried Lavender *optional for topping*

1. These are pretty easy to make. I basically just add everything into my magic bullet container. I let it all blend together until it is thoroughly mixed.

2. Have silicon tray ready, evenly pour in the tray. The even pour is important if you are someone who keeps track of macros.

3. Place tray in freezer. (optional to take out after about 1 minute to add dried lavender to top)

4. Once the bites have set, pop them out and enjoy!

image

Ingredients (Maca Rose):

  • 1 cup coconut oil
  • 1tbs vanilla extract
  • 2 tbs maca powder
  • 2 tbs cacoa powder
  • 1/4 cup cacoa nibs
  • 3 tbs almond butter
  • 1 tbs stevia

*refer to directions above, the only difference is that I save some of the cacoa nibs to add to the top of the bites. the same rules apply, allow the bites to sit in the tray in the freezer for a minute or two so they are not completely liquid and then add the cacoa garnish!

Have any questions? Please let me know, I love talking about being vegan and being on a ketogenic diet! You can contact me on here or add my on my instagram: thewholesomeholistic !