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Vitamin B12 deficiency – Is meat truly the only answer?

Healthy - Carola - 19. August 2017

Vitamin B12 deficiency – Is meat truly the only answer?

It seems to me that every time I mention my dislike for animal products on my plate, people always jump to the same argument: “But not eating meat can lead to a vitamin B12 deficiency!”

First of all, I’ve had an iron deficiency that only lasted for a short while because I was working out for 30h per week. It was diagnosed and fixed shortly afterwards. Besides from that I didn’t get the flue, any other sickness or any vitamin deficiency for the past 6-7 years and I am as strong as a lion! Sometimes I have a lack of sleep but I’m sure that’s not caused by nutrition 😉

Many people think that you can only get vitamin B12 through animal products especially meat. However, very few people are aware that B12 is not necessarily restricted to meat only and that it is also plentiful in many plant based diets.

Cobalamin (B12) is a vitamin that the human body doesn’t produce itself, same goes for animals – they can only produce it through microorganisms. Only ruminants, if they are naturally raised on fields, produce it because of the bacteria living in their digestive tract. However, animals do not retain the vitamin by nature.

Now for the underlying question: How does the vitamin B12 get into the meat that consumers buy, which is apparently unalterable in everyone’s diet?

Simple answer: As a matter of fact, meat naturally does not contain any B12! Approximately 98% of all animals are fed with B12 pills, because they are kept on industrial farms. The contents of the pills are passed on to the consumers through the meat. So instead of using natural vitamin B12 compounds like many vegans do omnivores get their B12 indirectly through meat from animals that previously got fed with the pills.

Of course, people who live by a vegan diet should keep an eye on their B12 levels. Vegans tend to be more conscious of the products that they consume, therefore many of them know more aware of their health and diet than the average person. However the average person should realize that steak is not the only substitute for B12 and that there are instead pills.

You don’t tell a person that he probably has a vitamin C, D, zinc etc. deficiency – right? And many don’t know it anyways because they eat without thinking about which diet provides the biggest health impacts. I would even go as far as saying that people who live on a vegan diet have a broader knowledge about their health and the health benefits of the products they consume.

Vegans also often have better Vitamin C, zinc and folic acid levels. Maybe it’s because plant based products contain more vitamins than animal products, right? 😉

vitamin b12

Also, it’s important to know that Cobalamin (B12) is responsible for:

  • Sleep quality
  • Sleep wake cycle
  • Fertility
  • Nervous system

The daily requirement of B12 of your body is approximately 6-10µg (officially 3µg in GER/CH/A)

  • Plant based products that contain a lot of vitamin B12 are:
  • Mushrooms
  • Seaweed
  • Unpeeled and unwashed root vegetables (Carrots, beetroot)
  • Wheatgrass and barley grass
  • Fermented soy products like Miso, Shoyu and Tempeh
  • Lactic acid vegetables like Sauerkraut
  • Black tea
  • Beer
  • Lupine
  • Sea buckthorn
  • Beer yeast and nutritional yeast

I think the arguments are clear. Do you have a different opinion or want to add something I’m happy to read it in the comments.

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Fighting belly fat with vegetables

Healthy, Lean - Carola - 6. January 2017

Fight belly fat with the right veggies

I have a surprise for you: You can reduce belly fat and other problem areas by eating certain vegetables. Some veggie varieties contain phytonutrients, which really help to fight stubborn belly fat.

At the supermarket you can buy a ton of processed foods with lots of chemicals, lots of sugar and harmful fatty acids. It doesn’t need much to make the life-threatening belly fat and precursor of many lifestyle diseases appear. If you doubt this, then watch the movie “That Sugar Film.” It is very in your face, but also very eye-opening and in some ways inspiring. In my opinion, you’ll definitely take away some useful information.

All the chemicals that are unfortunately found in our food and the environment nowadays, such as pesticides, herbicides and petrochemicals from water and air pollution, cleaning products, plastics, cosmetics, etc. can really mess with your hormones. These harmful chemicals are known as xenoestrogens.

Xenoestrogens have the same effect on our bodies as estrogens. The more we are exposed to them, the higher the likelihood of hormonal imbalances, for men as well as for women – even when the reactions are different for each. Depending on genes and lifestyle, some people cope better than others.

In any case, the estrogen chemicals we are exposed to on a daily basis can stimulate the body to build fat deposits around the belly.

This is one of the reasons why the participants of my detoxing and fasting weeks are astonished how well the metabolism is functioning again after it has been in a deep sleep.

No more industrial food

After this lengthy explanation, we finally get to the question:

Which vegetables are so full of antioxidants that they can protect, strengthen and rid our body of toxins?

Cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts, cabbage, Pok Choy etc. are important sources of nutrients. They belong mainly to the winter vegetable variety and therefore this is the best time to start using them. They contain the unique phythonutrient indole-3-carbinol, which promotes hormonal balance.

Sprouts, especially Alfalfa sprouts, as well as ayurvedic herbs and Chinese mushrooms are great for reducing heavy metals in your body.

We have combined a great WellVille Superfood Mix TCM Reset. Just use 1-2 tablespoons a day in a smoothie and it will help your body fight these every-day stressors. Now all you need is a few servings of seasonal vegetables and fruits and the right amount of exercise, and you’ll soon be able to tighten that belt.

Do you have more tips for the natural reduction of belly fat and lasting detox strategies?

TCM Reset - one of the WellVille Superfood Mixes

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Anti Aging Food

Beauty, Healthy - Carola - 29. December 2016

„Forever Young“ – a lot of money is being made with these two words – eternal youth is something everyone wants to achieve. Many people don’t believe that beauty is attainable at an advanced age as well – without chemical or surgical interventions. I know so many truly beautiful women and men of advanced age who just radiate beauty from the inside and from the outside. The main ingredient for their secret recipe is being happy with yourself and your situation. If you add a diet with the right nutrients to the mix, you’ll continue to stun people with your beauty even when you are older.

Here is a recipe for you from my Rawsana kitchen:
A zest for life, with a healthy dose of self-love and humor, a handful of kind people in your inner circle, enough sports and sleep; combine with the frequent consumption of avocados, tomatoes, broccoli, green tea or Matcha tea, nuts and a few supplementary super foods. The important thing is to eat all of this in big enough quantities, on a regular basis and with joy.

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Don’t give the Monday Blues a chance

Healthy, Uncategorized - Carola - 29. December 2016

Monday blues – for most of you, Monday is probably the worst day of the week. Maybe even Sunday evening, when you are thinking about the start of the week when you have to switch from mellow weekend mode to the hectic pace at work.

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Clean Food – what does that actually mean?

Healthy, Lean - Carola - 18. November 2016

Clean Food

These days we are constantly confronted with buzzwords like Monofood, Clean Food, Clean Eating, Detox and others. These terms are associated with creating your own healthy little universe, but they can be more than a little confusing and we often don’t quite know what to make of them.

What does Clean Eating or Clean Food mean? Do I have to wash everything even more diligently before eating it, or is it about a new diet, or about the shift in attitude that is necessary when you commit to eating healthy and natural foods?

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Detoxing & Fasting – infinite time and calmness

Healthy - Carola - 31. October 2016

Our Detoxing & Fasting Week has started, an event that I have been organizing for over 4 years, and I think you’ll be hard pressed to find such a compact program for detoxing anywhere else. On the other hand, it is not so easy to consciously choose such a program, as most of us would prefer to spend our holy vacation time with spoiling ourselves and traveling, eating, drinking, and enjoying life.

However, hardly any of the participants that took the step to join us, have ever had any regrets… on the contrary, for many the results are so great and sustainable, that I welcome my returning clients year after year. This week including exercise, juice fasting, purification, and mental work achieves to change a lot of things. And all of this happens with a certain kind of ease, as after the first tough days where you realize what kind of things your body must fight in order to detox, no one really wants to return to this stage anymore. Your energy levels and the mental as well as physical ease at the end of the week are enormous, and will entice many to change things even by just taking small steps.

detoxing & fasten

This time around, there was a special kind of energy in October, which unfortunately was not only of a positive nature. First I thought that it is only brewing above my head like an impending thunderstorm, but all around me people close to me were confronted by unpleasant and grueling things, in a mental, interpersonal, and health related way. People who were close had decided to turn their backs on each other, other people sadly got sick. This all had placed a heavy burden on me, so I had looked forward to this week to simply gather new energy and reflect together with my participants in one location.

detoxing & fasten

The last couple of months were simply a big burden for many of us – that shows during the detoxing phase

I already know the reaction of participants and various types at the beginning of the seminar, but I have to admit that I had never experienced such a concentrated charge of fatigue, nausea, and other discomfort by a group during the first few days such as this time around. This was another proof that October and the last couple of months were simply a big burden for many of us.

Already by Day 3, these sensitivities dissolve and the mood improves steadily. One simply has to push through it, and it is much easier to do so while being part of a group. In combination with exercise, a good amount of sleep, water, and the acceptance that you sometimes just can’t function, everybody mastered it superbly.

detoxing & fasten

Everyone enjoys the infinite time and calmness which they finally have at their disposal. I would recommend such a time-out to each and every one who treasures their organism; especially people who experience a lot of stress during their lives or who lead a less than healthy lifestyle. It will be a new arrival to yourself and to your strength, coupled with a great physical feeling.


Next dates 2017

Spring: Ibiza, March

Fall: Brandner Tal, Oct/Nov

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More energy through vegan nuitrition

Fitness, Healthy, Strong, Uncategorized - Carola - 12. October 2016

Many of my friends and clients are amazed by how much energy I always have, despite my mainly vegan/plant-based nutrition. As you know, I am not a vegan and enjoy my life but I love to prepare my food with fresh, seasonal ingredients mostly in the raw food aisle, i.e. also plant-based.

When developing my independent business, which I initially started with a lot of sport lessons, I discovered that this kind of nutrition suits me best, as it doesn’t burden my body, offers all important nutrients, and grants me a degree of calmness and balance in my daily life as well, which is certainly more than necessary in the first years of a start-up.

So how was it possible to receive the nickname “Duracell Bunny” while I live without animal products for 95% of the time? There are so many nutrition myths and after a while, one simply does not know what to believe anymore.

I can only speak to you from my own experience, and in my opinion it is possible. Here are a couple of facts summarized for you.

Veganism is also suited for elite athletes

It also one of the reasons for the creation of the nutrition platform Wellville that wants to show you how to provide your body with strength and endurance and reach great goals by using natural and mostly plant-based nutrition.

There is absolutely nothing to say against plant-based nutrition or a vegan lifestyle for professional sports. Even if most plants have a lower energy density than a steak, they supply us sufficiently with important carbohydrates.


A balanced diet as a vegan is possible!

How about protein supply?

Many athletes regard animal proteins in form of meat dishes, milk products, eggs, and protein shakes as irreplaceable based on the better amino acid profile. However, if you combine various plant-based protein sources and superfoods such as lentils, flax seeds, as well as our Wellville Superfood Mix Gladiator,  you will get a similar worth. You will really not have to succumb to the paranoia of checking which amino acids are included where. It is enough to select foods with sufficient protein content. Due to the lower worth, athletes will require 1g protein per kg of body weight in case of plant-based nutrition (meat eating athletes require only 0.8g).

Very athletic vegans should regularly check their blood values in order to recognize deficiency symptoms

And now here is the explanation, why I am so fit: The advantage of natural food supply is that the body will require less energy for metabolizing it. So it frees more energy for athletic performance and for the daily life in general.

Very athletic vegans are advised to receive continuous check-ups in order to prevent or recognize deficiency symptoms, especially concerning vitamin B12, iron, and magnesium. Products such as yeast (e.g. alcohol-free wheat beer or Isano metabolism bars) assist you, as they are high in vitamin B12.

If you have any questions, please contact me at any time – I would love to talk with you about it (

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Vacation Recipes from Denmark Part 1/2

Healthy, Recipes - Carola - 24. August 2016

I rented a house in Melby, Denmark with two friends, and we really enjoyed ourselves relaxing in the mild Danish temperatures. Letting our souls breathe in the middle of nowhere by the sea. I have developed a couple of new recipes for myself during these days.

Have a great time cooking and enjoying them!


“God Morgen, Melby” Smoothie


  • 1 avocado
  • ½ mango
  • 1 handful basil leaves
  • Juice of 1 lemon and 1 orange
  • Water



Mix all ingredients in your Wellville Natureblend (or other blender) and serve.  I also like to add fresh berries and granola or chia seeds at the end.



Melon Feta Pea Salad (By Rosa)


  • 1 half watermelon
  • 200g peas (can be defrosted, frozen peas)
  • 400g feta cheese
  • Wellville cashew nuts
  • Juice of 1-2 lemons
  • Mint
  • Olive oil
  • Pepper
  • Salt



Cut watermelon and feta in small pieces. Coarsely chop cashew nuts. Finely chop mint. Mix everything together with the peas in a bowl and add lemon juice, olive oil, pepper, and salt.

Voila, this delicious summer salad is ready!

The salad may be kept refrigerated for 1-2 days, as the melon should be consumed fresh.



Summer Pea Avocado Soup (by Carola alias Rawsana)


  • 300g peas (fresh or frozen)
  • 1 avocado
  • 1-2 tbsp. Wellville coconut oil
  • 4-5 mint leaves
  • 1-2 tbsp. white miso paste
  • Approx. 1/2l water



Mix all ingredients in your Wellville Natureblend (or other blender) until smooth. The soup may be heated or enjoyed cold as a summer soup. Optionally, you can sprinkle with roasted pine nuts before serving.

The soup may be kept refrigerated for 3-4 days.


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Say Goodbye to Ageing Skin – The Best Tips against Wrinkles, Dull Skin, and Loss of Radiance

Beauty, Healthy - Carola - 17. August 2016

We all get older, but is it really part of genetics and predisposition how fast our skin ages? Is it simply something that we have to live with, when the first wrinkles appear? Or might we be able to influence it somehow? Thank God, the second statement is true, as the 4 main criteria for ageing skin are oxidation, inflammation, hyperglycemia, and decrease of endogenous hormones.

These are 4 factors that we can alter easily, so that the skin does not lose its firmness, the organs function properly, the body is not acidified, the joints don’t wear-out, and the circulation stops stagnating.

With the support of the right nutrients and cosmetics, we can slow-down or even rewind the internal clock somewhat. The sun, environmental toxins, smoking, and stress are some of the main influences and create free radicals that are believed to cause many of the degenerative processes.

Berry salad

Including antioxidant foods in your daily nutrition is the most effective, known method for protecting cells. Take notes, here are a couple of recommendations for you, which are not even that hard to apply or unheard of:

  • Raw cocoa or dark chocolate (at least 70% cocoa) as well as red wine contain polyphenol, which is a catcher of radicals. But be careful: The correct dose makes the difference. We don’t encourage you to overindulge in chocolate or alcohol with this recommendation!
  • As I have mentioned in many of my blogs and articles, chlorophyll protects the cells and is found in dark green leafs and vegetables. The darker the green, the more chlorophyll; like in the case of spinach, kale, broccoli, and arugula.
  • Fluids in the form of water and unsweetened tea invigorate the body and detox it on a continuous basis.
  • Carrots have beta-carotene, which helps very well against free radicals.
  • Vitamin C, such as in acerola or camu camu, provides cell protection in its best form. That’s why we have created the Superfood Mix “Shield” containing a lot of these vitamin C rich superfoods at Wellville, in order to support the immune system. Tomatoes include vitamin C, too. The substance lycopene, which is responsible for the red color, is a true fountain of youth.
  • Cucumbers and well-tried cucumber masks are great for internal as well as external application, as they provide hydration and nourish the skin with many nutrients.
  • Omega 3-6 and 9 fatty acids are a true remedy for all inflammatory processes in your body, e.g. gums, paranasal sinuses, digestive tract, and joints. Many times, a supply of these fatty acids in combination with a small detox already assists in the remedy of arthrosis pains. That’s the reason, we have included Omega 3-6-9 capsules in our Wellville product range, as they offer an optimal composition of these necessary fats.
  • Omega 3 fatty acids are also concentrated in cold-water fish, such as mackerel, salmon, or cod but also flax, rapeseed, and soy oil. The consumption of 300mg Omega 3 acids is recommended.
  • Avoid sugar along with regular and extensive alcohol consumption and other stimulants, fried foods, and heated plant based oils, caffeine, as the skin will be dehydrated and acidified by all of these, and trans fats are also damaging to your organism.


The use of proper cosmetics in the form of body cleansers and creams is important as well. As our largest organ, our body breathes and is thus exposed to environmental stress the most. That’s why you should select cosmetic products that are natural, organic, and free of all chemical additives. We have chosen Cola Cosmetic as trusted products that follow these guidelines, are even vegan, and smell delicious as well, while making your skin soft.

I recommend browsing through our Wellville Shop (online August 22) to get some inspiration.


If you’d like to create your own body peeling some time: Here is a wonderful recipe for a Brown Sugar Vanilla Scrub:

  • 1 cup organic cane sugar
  • ½ cup organic almond oil
  • ½ cup vitamin E oil
  • 1 tsp. real vanilla extract

Mix all ingredients in a bowl to a smooth blend and store in a tightly closed glass jar. It can be stored for up to 2-3 months. And it smells sooo good that you will want to eat it as

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Detox: Herbal Teas and Juices Support Continuous Detoxing

Healthy, Lean - Carola - 28. July 2016

Detox is certainly a trend right now, and even though the topic might already be covered abundantly, I will add my own two cents today. I think it is important and am certain that I can still offer a couple of new ideas and suggestions.

The assumption of doing a quick crash diet by detoxing is simply wrong. The detoxing and purification of your body should be regarded as preventive healthcare, which will also restart your metabolism, among other things.


In order to purify for at least a couple of days, it is sufficient to consciously abstain from alcohol, caffeine, nicotine, convenience products, and sugar; to ingest less salt and do without animal products. Shift back a gear, as stress is also damaging. Your body will thank you, as the acids that have built up in our bodies and act as toxins will be removed. Your digestion will thank you, as it has become sluggish with all the build-up of foods remaining in the intestines for too long and causing unhealthy fermentation and putrefaction processes. During this time-out, your liver, kidneys, intestines, and skin will receive a really good break and recover visibly.

Please consider that every first step is hard! The first days of your “withdrawal” will be tough, and you will believe that you can’t make it. Try to stick with it for 4-5 days, and you will adjust more and more until the surprising experience: Wellbeing, such as you have not felt for a very long time! The longer your break, the more your entire body will thank you. After all, what are 1-3 weeks out of 52? Maybe it will feel so good for you that you will decide to voluntarily and consciously change some things in the future.

Changing Diet

During my detox and fasting seminars I have often seen participants change some things after only one week, which they would never have considered before.

If I tell my clients to attend the detox and fasting week with me this fall, to take a 2-3 day break from solid food and switch to juices, often their first reaction is to say, “Ok, but I won’t survive without my coffee!”

Believe me, I can understand! I love coffee, and it is a true indulgence for me. I don’t drink it to wake up but because I love its aroma… I have simply lived in Italy for too long, and it symbolizes “la bella vita” for me.

However, I have learned not to rush to the coffee machine first thing in the morning, as there are so many other great alternatives. Therefore, I save the enjoyment of a cappuccino or similar for a moment of pleasure in a nice coffee shop, for instance.

You will ask now, which alternatives there are, or maybe you already know some of them. I am really looking forward to finally introducing our new Wellville Shop now, as we will have amazing substitution drinks that support and detox your body in a healthy way.

You will be able to find the following great drinks and mixes at Wellville in the future:

  • Plant-based Coffee substitute made of local and Chinese herbs and pseudo cereals – gluten-free and vegan. It is really a coffee pleasure; you will hardly be able to tell the difference.
  • Rooibos Espresso: Rooibos tea from South Africa will be featured as Red Expresso by us in the future. It is a wonderful product, which you can prepare in the small Italian espresso machine or, if you need more convenience, buy espresso capsules. It is prepared just like coffee in all its varieties: espresso, cappuccino, etc.
  • Matcha Tea and other Green Tee Varieties: You will be able to get Matcha Tea, Sencha Green Tea and other Chinese herbal teas of the highest quality at Wellville in the future. These are very good for your body and support it during detox as well.
  • Wake up: A superfood mix created by myself. Based on raw cocoa, cinnamon, cloves, and a couple of more things… Prepared with nut milk, it is such a pleasure!

And there’s so much more to it – we will surely surprise you J

As I have mentioned before, I can hardly wait until we kick-off, and I am finally able to show it all to you.

We have prepared a little starter-pack for all of you who will still register on our landing page as test users. We’ll send the surprise to you as soon as we launch the shop. Read more at

Don’t forget, we will have our Detoxing and Fasting Days in the Brandnertal in fall. There are still a couple of spots available, and I would urge all of you to attend. Here is more information about it:

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