Tuesday, January 15, 2019

Apple - Health with Kelley

An apple is a sweet, edible fruitproduced by an apple tree(Malus pumila). Apple trees are cultivated worldwide and are the most widely grown species in the genus Malus. The tree originated in Central Asia, where its wild ancestor, Malus sieversii, is still found today. Apples have been grown for thousands of years in Asia and Europe and were brought to North America by European colonists.

A typical apple serving weighs 242 grams and provides 126 calories with a moderate content of dietary fiber (table).Otherwise, there is generally low content of essential nutrients (table).
Nutritional value per 100 g (3.5 oz)

Energy. 218 kJ (52 kcal)

Carbohydrates. 13.81 g

Sugars 10.39

Dietary fiber 2.4 g

Fat 0.17 g

Protein 0.26 g

Thiamine (B1). 1%. 0.017 mg

Riboflavin (B2). 2%. 0.026 mg

Niacin (B3). 1%. 0.091 mg

Pantothenic acid (B5). 1%. 0.061 mg

Vitamin B6. 3%. 0.041 mg

Folate (B9). 1%. 3 μg

Vitamin C. 6%. 4.6 mg

Vitamin E. 1%. 0.18 mg

Vitamin K. 2%. 2.2 μg

Calcium. 1%. 6 mg

Iron. 1%. 0.12 mg

Magnesium. 1%. 5 mg

Manganese. 2%. 0.035 mg

Phosphorus. 2%. 11 mg

Potassium. 2%. 107 mg

Sodium. 0%. 1 mg

Zinc. 0%. 0.04 mg

Health effects
Preliminary research is investigating whether nutrients and/or phytochemicals in apples may be preventive against the risk of some types of cancer.
Toxicity of seeds
Apples seeds contain small amounts of amygdalin, a sugar and cyanide compound known as a cyanogenic glycoside. Ingesting small amounts of apple seeds causes no ill effects, but consumption of extremely large doses can cause adverse reactions. It may take several hours before the poison takes effect, as cyanogenic glycosides must be hydrolyzed before the cyanide ion is released. The United States National Library of Medicine's Hazardous Substances Data Bank records no cases of amygdalin poisoning from consuming apple seeds.

Asparagus - Health with Kelley

Asparagus, or garden asparagus, folk name sparrow grass, scientific name Asparagus officinalis, is a spring vegetable, a flowering perennial plant species in the genus Asparagus.

Water makes up 93% of asparagus's composition. Asparagus is low in calories and is very low in sodium. It is a good source of vitamin B6, calcium, magnesium, and zinc, and a very good source of dietary fibre, protein, beta-carotene, vitamin C, vitamin E, vitamin K, thiamin, riboflavin, rutin, niacin, folic acid, iron, phosphorus, potassium, copper, manganese, and selenium, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. The amino acidasparagine gets its name from asparagus, as the asparagus plant is relatively rich in this compound.

Certain compounds in asparagus are metabolized to yield ammonia and various sulfur-containing degradation products, including various thiols and thioesters, which give urine a characteristic smell.

Some of the volatile organic compounds responsible for the smell are:

dimethyl sulfide,
dimethyl disulfide,
dimethyl sulfoxide, and
dimethyl sulfone.

Avocado - Health with Kelley

Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.

Here are some of the most abundant nutrients, in a single 3.5-ounce (100-gram) serving (3):

Vitamin K: 26% of the daily value (DV)
Folate: 20% of the DV
Vitamin C: 17% of the DV
Potassium: 14% of the DV
Vitamin B5: 14% of the DV
Vitamin B6: 13% of the DV
Vitamin E: 10% of the DV

It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).

This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence. But they don’t just contain any fat. The majority of the fat in avocado is oleic acid — a monounsaturated fatty acid that is also the major component of olive oil and believed to be responsible for some of its health benefits. Additionally, the avocado contains 9 grams of carbs, 7 of those are fiber, so there are only 2 "net" carbs, making this a low-carb friendly plant food.

Avocados do not contain any cholesterol or sodium and are low in saturated fat. This is why they are favored by some experts who believe these substances are harmful, which is a debated topic, however.

Avocados are very high in potassium. A 3.5-ounce (100-gram) serving packs 14% of the recommended daily allowance (RDA), compared to 10% in bananas, which are a typical high-potassium food.

Fiber is another nutrient that avocados are relatively rich in. A 3.5-ounce (100-gram) serving of avocado packs 7 grams of fiber, which is 27% of the RDA. About 25% of the fiber in avocado is soluble, while 75% is insoluble.

Lime - Health with Kelley

A lime is a hybrid citrus fruit, which is typically round, green in color, 3–6 centimetres (1.2–2.4 in) in diameter, and contains acidic juice vesicles.
There are several species of citrus trees whose fruits are called limes, including the Key lime (Citrus aurantifolia), Persian lime, kaffir lime, and desert lime. Limes are a rich source of vitamin C, sour and are often used to accent the flavours of foods and beverages. *

In 2016, global production of lemons and limes was 17.3 million tonnes, led by Indiawith 17% of the world total (table). Mexico and China were other major producers.
Raw limes are 88% water, 10% carbohydrates and less than 1% each of fatand protein (table). Only vitamin C content at 35% of the Daily Value (DV) per 100 g serving is significant for nutrition, with other nutrients present in low DV amounts (table). Lime juice contains slightly less citric acid than lemon juice (about 47 g/l), nearly twice the citric acid of grapefruit juice, and about five times the amount of citric acid found in orange juice.
Lime pulp and peel contain diverse phytochemicals, including polyphenols and terpenes, many of which are under basic research for their potential properties in humans.

Thursday, October 11, 2018

Body Care Product Recipe - Natural Hairspray - Health with Kelley

I am so excited to share this recipe with you!  There are SOOOOO many reasons why I wanted to put this up on the blog!  This hairspray is my latest favorite obsession.  Why?  Because it’s:


I have always been obsessed with hair products.  But once I started eating healthy, I naturally started examining ALL the cosmetics and hair products I use on my hair and body.  I was horrified to learn that basically EVERYTHING that I have ever used on myself is actually toxic and loaded with countless chemicals and heavy metals.

NOT good.

So I am constantly on the lookout for healthier, safer products and alternatives.  Although there are many great organic, chemical free hair products now available, they aren’t usually cheap.  I am definitely all for investing in you.  However, if there is a cheaper yet still chemical free alternative….sign me up!

That’s what this recipe for DIY Chemical Free Hairspray is all about!  It’s completely free of chemicals and is SO cheap to make and SUPER easy to throw together.  There are not any preservatives in this recipe, so that’s why I recommend you store this spray in your refrigerator.

1 cup Distilled Water
2 Tablespoons Epsom Salt
2 Tablespoons Organic Sugar
2 teaspoons Aloe Vera Gel
10-20 drops Essential Oils Lemon, Rosemary, Lavender etc

1.      In a small saucepan, heat water but do not boil. Remove from heat just before water boils and add all above ingredients.
2.      Whisk all ingredients into hot water until everything is completely dissolved.
3.      Let hairspray cool completely. Then pour into a glass bottle and store in the refrigerator!
4.      Spray away!

Body Care Product Recipe - Natural Deodorant - Health with Kelley

You may not believe this…BUT….you can actually MAKE your own deodorant yourself with just 5 simple ingredients!

The benefit?  

You avoid all the toxic chemicals and preservatives found in most conventional deodorants which is all around a HUGE benefit for your body.  We already have to deal with enough toxic chemicals in our environment, in foods, etc.  You definitely don’t want to be smearing extra toxins directly onto your armpits.

You actually have extra lymph nodes in your arm pits and lymph nodes are designed specifically to help you detox.  So….ALL the MORE so you should not put chemicals DIRECTLY into those precious lymph nodes.

So, I hope you enjoy this recipe!  Just store in a glass jar and keep it in your bathroom cupboard.  To use it, just get I tiny dab into your finger and apply directly to your under arms.  OR, use a little spoon to scoop a little out.  A little dab goes a long way!

1/2 cup Organic Extra Virgin Coconut Oil
1/4 cup Arrowroot Powder
1/4 cup Aluminum-Free Baking Soda
15 drops Lavender or Clove Essential Oil Or whatever oil you like!
1 Tablespoon of Bentanite Clay

1. Mix all ingredients together in a medium sized bowl. You can use an electric mixer OR just stir with a fork. 
2. Store in a glass jar! Enjoy!

Recipe - Cauliflower Rice - Health with Kelley

Cauliflower Rice (Grain Free)

Cauliflower rice is an incredible grain-free option to rice.  Although we do have white rice occasionally, cauliflower rice is a much healthier option as it’s a vegetable, so it’s low glycemic.

You can whip this up as a stand alone side.  Or you can use it for the base of a stir fry. Just use it in place of white rice.

And what’s crazy is that it actually looks like rice!

Hope you enjoy!

1 large head Cauliflower
3-4 Tablespoons Organic Refined Coconut Oil
1 teaspoon Pink Himalayan Sea Salt
2 teasoons Organic Gluten Free Coconut Aminos


1.   Wash cauliflower and remove stem. Chop cauliflower into bite-sized pieces.
2.   Place chopped cauliflower into a food processor and pulse until cauliflower looks like white rice. (ONLY USE THE PULSE SETTING).
3.   In a large saucepan or Wok, melt coconut oil over medium heat. Add cauli-rice to the pan and stir until rice is well coated.
4.   Cook rice for 5 to 7 minutes, stirring frequently. If 'rice' starts to stick to the bottom of the pan, add spring/filtered water if needed, one tablespoon at a time. Be careful not to overcook! You don't want mushy rice.
5.    Once rice is cooked (but not mushy), serve immediately! Enjoy!