Posts by KelliK

Home-made Vegan Chocolate: dairy, gluten, sugar and soy free

Posted by on Apr 9, 2014 in Adonai, Recipes | 0 comments

Home-made Vegan Chocolate: dairy, gluten, sugar and soy free

Are you or loved ones missing out on your chocolaty treat this Easter? Here is my simple, clean chocolate alternative for those who have dietary restrictions. The cocoa and sweetener in this recipe can be adjusted to suit your preferences. Personally I like a darker chocolate, so these ratios will make something around what you would expect a 60% – 70% chocolate to taste like. Ingredients 1/3 cup coconut oil 1/3 cup coconut cream 3 tbsp unsweetened cocoa 2 tbsp Xylitol Directions Melt the coconut oil over low heat in a small saucepan. Add the coconut cream and whisk until well combined. Add the cocoa and xylitol and continue whisking until combined. Using a teaspoon drop chocolate mixture into chocolate molds or ice-trays and immediately place in the freezer. Allow to set for at least 1 hour. Remove from freezer and gently remove from molds. Best stored in the freezer in an airtight container. Notes: Chocolates will be softer than regular chocolate, so using molds that have a lot of detail or are quite small may not work very well. You can also make chocolate squares by lining a small baking tray with baking paper and pouring chocolate in. Freeze and once set, cut into desired sizes and shapes. If you are not on a sugar restricted diet or cannot tolerate Xylitol you can replace the Xylitol with sugar or Stevia. I have found honey not to work well, as it separates before setting leaving an uneven sweetness. Add ½ cup of desiccated coconut to the mixture to make coconut roughs or ½ cup of chopped nuts. Peppermint or orange essence could also be added as another...

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Iodine Deficiency and the link with Thyroid, Brain and Breast Health

Posted by on Apr 7, 2014 in Adonai, Articles | 0 comments

Iodine Deficiency and the link with Thyroid, Brain and Breast Health

What is Iodine Iodine is a trace mineral essential to many aspects of our health. Iodine deficiency has been on the increase in Australia and is now considered by some experts to be epidemic.   Iodine and the Thyroid Iodine is primarily thought of in relation to Thyroid health as it is a necessary component of Thyroid hormone. Iodine molecules bind together with Tyrosine, an amino acid derived from the breakdown of protein, to form Thyroid hormone which has an exceptionally important role in the body. The thyroid gland is a small butterfly shaped gland that sits at the base of the throat. It secretes hormones that regulate many biological and metabolic processes, growth, development and energy expenditure. It is estimated that 1 in 7 Australians will be affected by some form of thyroid disorder during their lifetime. An underactive Thyroid, or hypothyroidism, is generally more common however both hypo and hyper thyroid disorders are serious conditions that need attending to. Because Iodine plays such a crucial role in maintaining optimal Thyroid function, symptoms of Iodine deficiency tend to line up with symptoms of Thyroid Disorders. See table below. Iodine isn’t the only nutrient implicated in a healthy functioning Thyroid gland. Other nutrients such as Selenium, Tyrosine and Zinc are also required for healthy Thyroid function. Iodine supplementation should not be attempted without first talking to your doctor if you already have a Thyroid condition.   Symptoms of Thyroid Dysfunction Hypothyroidism (underactive) Hyperthyroidism (overactive) Fatigue Accelerated heart rate/Heart palpitations Slow heart rate Unexplained weight loss Weight gain or inability to lose weight Muscle trembling & weakness Intolerance to cold Bulging eyes Hair loss Irritability/anxiety Goitre Intolerance to heat/sweating Aching muscles Insomnia Puffy face Diarrhoea Depression Irregular, light menstrual cycle Poor concentration   Constipation   Heavy menstrual flow   Dry skin     Iodine and Brain Development As well as its role in Thyroid health, Iodine is also required for proper foetal development and growth and maturation in children and adolescents. According to the World Health Organisation, Iodine deficiency is worldwide, the leading cause of preventable intellectual disability. It is for this reason that pregnant and breastfeeding women need to ensure adequate intake of Iodine either from foods or a good quality multi-vitamin. There has been some research into a link between ADHD (Attention Deficit Hyperactivity Disorder) and low Iodine status in the mothers of children diagnosed with ADHD. Further investigation is needed to confirm this connection.   Iodine and the breast The breast tissue contains high concentrations of Iodine and deficiency has been linked with conditions of the breast including fibrocystic breast Disease and breast cancer. There is some evidence that Iodine may have a protective role in the development of breast cancer. Iodine’s anti-oxidant capacity may be responsible for some of this action. Japanese women have a very low rate of breast cancer and some experts attribute this to the Japanese diet being rich Iodine. Iodine has also been used effectively to reduce mastalgia (painful breasts) and the development of fibrocystic breasts.   Causes of Iodine Deficiency It has been suggested that our diets no longer provide sufficient Iodine due to a number of factors including depleting soil levels, low intake of seafood, a push to reduce salt intake and changes in sanitisation practices in dairy processing. Up until the 1990’s dairy processing plants in Australia used Iodine based sanitation and it was for this reason that dairy was once considered a good source of Iodine.  This is no longer the case since the switch from Iodine based sanitisation to chlorine based products.   Foods and Iodine There are some...

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Magnesium: Are you missing this mighty mineral?

Posted by on Apr 2, 2014 in Adonai, Articles | 0 comments

Magnesium: Are you missing this mighty mineral?

Magnesium is one of the most abundant minerals in the human body and is involved in over 300 different physiological pathways! Because it is being constantly used up it is important to be replenishing our stocks daily.  Having optimal levels of this fantastic mineral is absolutely crucial to having great health. Unfortunately the western lifestyle doesn’t do a whole lot for our Magnesium status. The National dietary Survey of Adults conducted in 1983 indicated that up to 48% of men and 59% of women consumed less than the recommended daily intake of 350mg per day of Magnesium.   So, why aren’t we getting all the Magnesium that we need? Below are some of the major factors that quickly deplete our Magnesium levels. Stress Food processing Excessive alcohol consumption Loss through cooking Inhibited absorption due to poor intestinal health Inhibited absorption due to naturally occurring chemicals such as phytic acid and Oxalic acid Refined diets high in fats and sugars Some prescription medications (including the contraceptive pill, HRT, Corticosteroids and some blood pressure medications, amongst others.)   Some of the most common symptoms of Magnesium deficiency are …. Muscle cramps Restless legs Tics & twitches Irritability & anxiety Fatigue Poor exercise recovery Irregular heartbeat Blood sugar irregularities   There are some Conditions where supplementation and/or dietary increase in Magnesium may be useful. These include; Chronic Fatigue Syndrome and Fibromyalgia High Blood pressure Insomnia Stress, anxiety and irritability Headaches and migraines Period pain Pregnancy Irritable Bowel Syndrome Muscle cramps and twitches Restless legs syndrome Adrenal fatigue poor muscle recovery after exercise Imbalances in glucose and insulin metabolism Supplementing with Magnesium can be of great benefit to your health, however as with all supplements check first with your Naturopath or Nutritionist to make sure it is safe for you. Not all Magnesium supplements are created equal. There are many different forms which magnesium can be found and not all are easily absorbed by the body. Some forms may also create irritation to the gut when taken in high doses. This is where your practitioner can help you find a product that will give you maximum benefit. Use their wealth of wisdom and get the most nutritional bang for your buck!   Top up your Magnesium tank by enjoying these Magnesium rich foods daily. 🙂 Dark Chocolate/cocoa Pumpkin seeds Green leafy veg Beans and legumes Cashews Quinoa Tahini/sesame seeds Sunflower seeds Figs Molasses Kelp Eggs   Disclaimer: This information is provided for general interest and education only. It is not designed to replace the advice of your doctor or natural therapist. Herbal and nutritional medicines should be prescribed by a health professional trained in these fields to ensure they are both safe and beneficial. About the author: Kelli Kieselbach is the Naturopath and owner at Adonai Natural Health Clinic in the North East suburbs of Adelaide, SA. Kelli is passionate about restoring health and preventing disease using nutrition and herbal medicines. As a Naturopath, Kelli uses her skills clinically to empower clients of all ages to achieve better health and quality of life. To request an appointment with Kelli or to make an enquiry, please click on the links below or contact the clinic on 08 8396 7500. REQUEST AN APPOINTMENT                                MAKE AN...

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Hot Cocoa with Dates and Almond Milk

Posted by on Feb 19, 2014 in Adonai, Recipes | 0 comments

Hot Cocoa with Dates and Almond Milk

Here is a simple but delicious variation on your regular hot cocoa beverages. It is dairy free and the dates add enough sweetness that no extra sugar is required. Dates are also an excellent source of fibre and minerals. Cocoa has beneficial health properties and is considered by many as a superfood. It is a great source of magnesium and anti-oxidants. Choose an organic product as they contain higher levels of anti-oxidants. When buying cocoa, make sure you are getting just cocoa! Many cocoa powders Have added ‘extras’ in them, such as flavours, sweeteners, preservatives and colours. The ingredients list should say 100% cocoa. I have used almond milk in this recipe, but if nuts are a problem you could use another milk of your choice. I have found of all the types of milk out there, almond milks vary the most in taste from brand to brand. I like to use an organic brand that has minimal ingredients added. Some brands have added sweeteners which I think can make them too sweet. Makes: 1 cup (can easily be multiplied for several cups) Ingredients: 1 cup Almond milk 1 Date 1 decent tsp of cocoa   Directions: Place the milk in a small saucepan with the date and heat on medium heat and hot. Place the hot milk and date in a blender with the cocoa. Blend until well combined and frothy. Pour into your favourite mug (this is important :-)) and...

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My Top 10, No Fuss, Snacks For Kids!

Posted by on Feb 19, 2014 in Adonai, Articles, Recipes | 0 comments

My Top 10, No Fuss, Snacks For Kids!

Helping your kids to eat a nutritious diet at a young age is important to make sure they have all the building blocks they need to grow, and grow well. Not only this but when kids learn to eat a variety of healthy food at a young age it sets them up for healthy food habits as adults.   Unfortunately, as Mum’s and Dad’s it can become difficult in the midst of all the other parenting duties to provide healthy options to our constantly ‘starving’ children! Here are my top 10 ideas for no fuss, quick and easy snacks for kids.   1. Fresh fruit So this may seem like an obvious one, but it had to be my number one since it is so quick , versatile and easy to be creative with. Organic is best to reduce kid’s exposure to pesticides, but buying local and in season is the next best thing if organic is not available.   2. Natural Yoghurt with sunflower seeds, Pepitas (pumpkin seeds) & frozen berries Any kind of seeds can be added to make a fun texture for kids. Ground nuts and seeds such as LSA mix might be better for really young kids. These ingredients can also be thrown into a blender with some milk of your choice to make a delicious smoothie.   3. mini cucumbers and cherry tomatoes Mini cucumbers are crisp, fresh and can be a great snack that kids can grab from the fridge in seconds. They are great for snacks on the run and a good way to get another serve of veg into them. Throw a chunk of capsicum and a few cherry toms in for good measure.   4. Veggie fritters Okay, so this one does take some preparation, but if you make a whole batch you’ll have them for several days. Grate up your favourite vegetables (about 4 cups) and combine with 2 eggs, ½ cup of olive oil and 1 cup of SR flour and place in a sandwhich toastie maker until firm & golden brown. You can use gluten free SR flour if your child has diet restrictions. Veggies I use are sweet potato, onion, celery, carrot, capsicum and zucchini. To save on time I use a grater blade in my food processor to grate the veg.   5. Celery with cottage cheese, chia seeds and paprika They can dip the celery into the cottage cheese or mix a small spoon of chia seeds into cottage cheese and fill the celery stalk, topping with paprika. Can’t have dairy? Try some hummus (see recipe), almond paste or fresh (no added sugar & oils) peanut paste. You can find freshly ground peanut paste with no added extras in many Health food shops.   6. Choc yummy balls (see recipe) As with the veggie fritters, these take some preparation (10 mins). Once made however, you have a batch for the week. Although I must admit these never last the week in our house!   7. Boiled egg Eggs are full of protein and good fats necessary for healthy development of the brain and muscles. If boiled, the eggs can be kept in the fridge for a few days ready to grab when the need arises.   8. Rice cake with avocado and tuna Tasty treat, again with great protein and fats for children’s development.   9. Banana and chia seed cupcakes (see recipe) I love these cupcakes. They are so easy and require very little sugar due to the sweetness of the banana. They are more satisfying and nutritious due to the higher protein...

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