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Magnesium deficiency is one of the main deficiencies in many adults, yet it's one of the top most important mineral for the body as its being used by more than 300 biochemical reactions in the body. In this blog post I will cover, what are magnesium benefits for the body, how do you know you are deficient from it, from what foods can you get it and what type of magnesium supplement to choose depending on what you need bodily part or function needs more support. Why do you need magnesium? Magnesium is an essential mineral and an electrolyte and it's needed for: supporting function of your muscles, nerves and body tissue helping you to fall asleep and also treating insomnia regulating your blood pressure keeping your bones strong and helps to prevent osteoporosis neutralising your stomach acid helping to move stools through the intestine to prevent constipation increasing your energy levels and making sure you get enough oxygen into your body when exercising calming nerves and anxiety as not enough magnesium in the body can raise your cortisol levels managing depression supporting treatment of asthma symptoms regulating levels of potassium and calcium, where magnesium transports calcium and potassium ions across cell membranes (important for bones) prevention of migraine headaches libido and fertility protecting your body from onslaught of toxins and free radicals Your kidneys control the levels of magnesium and excrete it into the urine. As the body uses magnesium every day for normal functions like muscle movement, heartbeat, hormone production, we can easily become depleted if we don't focus on making sure we receive it from the food we eat. Magnesium is naturally present in several foods, synthetically added to some food products, and available in supplement form. It’s also found in some of the over-the-counter medicines, such as laxatives and antacids. Why do we get depleted of magnesium? Digestive disorders that cause malabsorption of magnesium and other types of minerals in your gut Depleted soil (less minerals) High rates of antibiotic use and use of other prescription drugs If you have issues with liver, kidneys, experience frequent vomiting or have had heart failure Eating highly processed foods Certain medications like proton pump inhibitors for acid reflux (Nexium, Zantac, Prilosec etc), statins, blood pressure medications, diuretics etc. How do you know you are deficient of magnesium? Some of the symptoms that occur when you are deficient: Muscle, weakness, aches and spasms Anxiety and mood swings Poor digestion Sleep problems and insomnia Restless leg syndrome High blood pressure and heart palpitations Kidney and liver issues Eclampsia and pre-eclampsia Tooth cavities Fungal infections and recurrent bacterial infections due to suppressed immune system Worsened PMS symptoms Nutrient deficiencies, such as vitamin K2, calcium, potassium, vitamin B, as magnesium level of absorption is connected to the levels of these vitamins. Also high levels of vitamin D could lower magnesium stores in the body. How can you detect your current magnesium levels? It's difficult to assess your magnesium levels as most magnesium is inside your bones and cells and not in your blood. That's why hoping to get the a good understanding of your actual magnesium levels in your body from your blood does not work. There is no way of getting 100% accurate results, but th e most common method is by measuring serum magnesium concentrations in your blood or by measuring concentrations in your saliva and urine. How much magnesium do we need ? Even though compared to other nutrients we need magnesium in small amounts, we must replenish our magnesium stores on a regular basis- mainly from food, but also supplementing if and where needed (older adults, people under a lot of stress, athletes, people with previously mentioned health issues). The amount that's needed, really depends on the person, current state of health. It's not really possible to consume too much magnesium from food as what the body doesn’t need is flushed out in the urine. It is possible to overdose with supplements though it's rare- best to talk to your healthcare provider and to follow the guideline on the supplement bottle. Pull back by reducing the dose if you experience diarrhoea. Foods that contain magnesium I list here magnesium rich foods, sorting them from highest to lowest depending on the amount of magnesium you get from the specific food. A good guideline is that if a food contains dietary fibre, it also probably contains magnesium. Wheat bran Amaranth Dark leafy greens (spinach, kale, chard) Sunflower seeds Legumes (black beans, mung beans) Mackerel Almonds Cashews Flaxseeds Dark chocolate Potatoes Pumpkin seeds Avocado Bananas Broccoli Brussels sprouts Magnesium supplements Magnesium supplements are available in different forms and their absorption rate and bioavailability differs. When purchasing magnesium supplements, make sure you choose the right one depending what your body needs at what stage or day of your life. Usually the ones that need to be dissolved in water are better absorbed in the gut. For constipation For constipation you need magnesium that does not absorb well in the body, which include: Magnesium Oxide- most poorly absorbed magnesium and therefore not good to use for magnesium deficiencies, but can be used for short-term of relief of heartburn, indigestion and constipation Magnesium Citrate- contains magnesium and citric acid (for short term use), easily absorbed by the body and good for constipation Magnesium Hydroxide The above magnesium supplements are great to take along when you travel and have long-haul flights to aid with digestion due to long hours of sitting. All of these can have laxative effect when taken in high doses so pull back when this occurs. For increasing your magnesium levels in the body and calming your nerves, plus have less laxative effects on the body Magnesium Glycinate (also called Magnesium Biglycinate, Magnesium Diglycinate)- easily absorbed, aids with sleep, leaky gut and great for nerve pain. Best for anyone with deficiency. Magnesium Chelate- found in the foods naturally and highly absorbable. It bounds to multiple amino acids. Magnesium Lactate- easily absorbed by the body and gentler on the digestive system that other types of magnesium, so good for those people who need to take larger doses. For muscle aches and pains, chronic fatigue and fibromyalgia symptoms Magnesium Chloride- most bioavailable form of magnesium, typically found in sea water. You can get it in a capsule or tablet form, but also in oil form and apply on skin to relieve muscle soreness Magnesium Malate- contains magnesium and malic acid, which is a key component in energy production in the body. For brain health, memory, learning, sleep, brain injuries and ADD Magnesium L- Threonate (Magtein) or Magnesium Glycinate For cardiovascular health and energy production in the heart Magnesium Taurate and Magnesium Orotate- great to use with heart palpitations, high blood pressure, high blood sugar Epsom salt (also known as Magnesium Sulfate) A good way to get your magnesium levels up is to enjoy a bath with Epsom salt. Helps with sore and aching muscles and good for general detox of the body. The best time to take mineral supplements like magnesium is right before bed or have half a dose in the morning and half a dose in the evening. Here are a few magnesium supplements I have been recommended, have tried or what medicine practitioners, nutritionists, health experts recommend: - BioOptimizers Magnesium Breakthrough - Biocare magnesium supplements - Puhtistamo Tripla magnesium - AvalonX Magnesium 8 If you are having digestive issues, health goals you want to reach, you want to improve your nutrition and you are looking for someone who can support and guide, don't hesitate to reach out to me for nutrition counseling and health coaching at info@katrinpeo.com .

Have you ever wondered what your body might be trying to tell you? Subtle changes like fatigue, brittle nails, or even mood swings could signal a lack of essential nutrients. Inspired by insights from dr. David Jockers and frequent questions from friends about sourcing vitamins and minerals, I’ve put together this post to explore key signs of deficiencies and practical ways to address them through food. While this list isn’t exhaustive, it highlights top nutrient-rich foods, empowering you to make balanced, wholesome choices for optimal health. Photo by Fernando Andrade on Unsplash From a nutrition point of view if you consume a wide variety of foods, you will make sure your body gets what it needs: - eat fibre rich foods - eat healthy fats - eat healthy protein , including plant-based and animal-based - boost the antioxidants intake through nature's superfoods - consume regularly prebiotic and probiotic foods Source: Dr. David Jockers Vitamins Fat-soluble vitamins To absorb fat-soluble vitamins through the intestinal tract in the body, it's important to consume them together with fat. Your body stores fat-soluble vitamins in liver and fatty tissue. Reserves of these vitamins can stay in the body for a while. Vitamin A (retinol, retinal, carotenoid such as beta carotene) Function: important for eye, skin and bone health Foods: butternut squash, sweet potato, kale, carrots, beef liver, spinach, dried apricots, broccoli, butter, egg yolks, cod liver oil, red bell peppers, raw whole milk, cheeses, mangos, tomatoes, papaya, peaches, cantaloupe melon, green peas, oatmeal, paprika, basil Vitamin D Function: important for bone health, immune system, for managing blood sugar, for skin health, for thyroid health Foods: cod liver oil, halibut, carp fish, mackerel, eel, wild-caught salmon, whitefish, rainbow trout, sardines, tuna, eggs, beef liver, raw milk, caviar, Maitake mushrooms, portobello mushrooms Vitamin E Function: helps prevent oxidative stress, balances cholesterol, repairs damaged skin, balances hormones, thickens hair, improves vision Foods: sunflower seeds, almonds, hazelnuts, mango, avocado, butternut squash, broccoli, spinach, kiwi, tomato Vitamin K Function: important for blood clotting, bone health Foods: kale, spinach, turnip greens, dandelion greens, mustard greens, Swiss chard, Brussel sprouts, spring onions, cabbage, kiwi, broccoli, avocado, blackberries, blueberries, natto, prunes, kidney beans, pine nuts, pomegranate, cashews, beef, chicken breast, beef liver, grass-fed butter Water-soluble vitamins Vitamin B and C vitamins are water-soluble vitamins and they do no stay in the body for long, but leave the body via the urine. Therefore we need to consume regularly more water-soluble than fat-soluble vitamins. Vitamin B1 (thiamine) Function: for various enzyme production, to break down blood sugar Foods: nutritional yeast, spirulina and other seaweed, sunflower seeds, macadamia nuts, black beans, lentils, organic soybeans, navy beans, white beans, pinto beans, mung beans, asparagus, Brussels sprouts, beef liver Vitamin B2 (riboflavin) Function: for development and growth of cells and also helps to metabolise food Foods: beef liver, natural yoghurt, raw milk, eggs, feta cheese, lamb, wild-caught salmon, spinach, almonds, sun-dried tomatoes, quinoa, lentils, mushrooms, tahini, kidney beans Vitamin B3 (niacin) Function: for cells growth and proper function Foods: chicken, liver, tuna, turkey, salmon, sardines, grass-fed beef, sunflower seeds, peanuts, green peas, brown rice, mushrooms, avocado, sweet potatoes, asparagus Vitamin B5 (pantothenic acid) Function: important for energy and hormones production Foods: chicken liver, sunflower seeds, avocados, portobello mushrooms, sweet potatoes, salmon, lentils, corn, sun-dried tomatoes, eggs, cauliflower Vitamin B6 (pyridoxine) Function: important for red blood cell formation Foods: turkey breast, grass-fed beef, pistachios, tuna, pinto beans, avocado, chicken breast, blackstrap molasses, sunflower seeds, sesame seeds Vitamin B7 (biotin) Function: enables your body to metabolise carbohydrates, fats and proteins. Also contributes to keratin, a structural protein in the hair, nails and skin. Foods: liver, eggs, nutritional yeast, salmon, dairy products (goat cheese, feta cheese etc), legumes and beans, avocado, raspberries and other berries, bananas, sweet potatoes, cauliflower, whole grains (for example oatmeal), Ezekiel bread (and other wholegrain breads), mushrooms, almonds, sunflower seeds Vitamin B9 (folate; folic acid is a synthetic form of folate found in supplements and fortified foods) Function: important for making DNA and RNA Foods: beef liver, spinach, black-eyed peas, asparagus, Brussels sprouts, Romaine lettuce, avocado, broccoli) Vitamin B12 Function: important for a healthy nervous system Foods: beef liver, sardines, Atlantic mackerel, lamb, wild-caught salmon, nutritional yeast, feta cheese, grass-fed beef, cottage cheese, eggs Vitamin C Function: supports with immune system, helps with bone formation, wound healing, collagen production. Also strengthens blood vessels and helps with iron absorption. Foods: black currant, red pepper, kiwi, guava, green bell pepper, orange, strawberries, papaya, broccoli, kale, parsley, pineapple, Brussels sprouts, cauliflower, mango, lemon, grapefruit, honeydew melon, peas, tomatoes Minerals Macrominerals Macrominerals are essential minerals. We need to consume macrominerals in larger quantities for our bodies to function properly. Chloride Function: an important electrolyte mineral for water metabolism, osmosis and body fluid balance. The cells in the lining of your stomach need chloride to make hydrochloric acid. Foods: table salt, sea salt, seaweeds, celery, tomatoes, lettuce Calcium Function: for bone building, nerve conduction, muscle contraction, heartbeat regulation. Also helps to reduce blood pressure and cholesterol. Foods: sardines, yoghurt, kefir, raw milk, whey protein from milk, cheese, kale, okra, bok choy, almonds, broccoli, watercress Magnesium Function: important for more than 300 biochemical reactions in the body. 99% of the body's magnesium is stored in the bones, muscles and soft tissues, only 1 percent in the blood. If you want to learn more about magnesium, click here . Foods: seaweed, amaranth, cooked spinach, kale, chard, sunflower seeds, black beans, mung beans, mackerel, cashews, flaxseeds, almonds, dark chocolate, pumpkin seeds, avocado, banana, broccoli, Brussels sprouts. Phosphorus Function: involved in hundreds of cellular activities, helps to utilise nutrients from foods and supports detoxification. Majority stored in our bones. Foods: sunflower seeds, sheep's milk, canned salmon, cheese, cottage cheese, dark meat of chicken, yoghurt, potatoes, white beans, mung beans, Adzuki beans, tuna, tofu, turkey, black beans, grass-fed beef, portobello mushrooms, almonds, brown rice. Potassium Function: for fluid and electrolyte balance in the body, for bone health, reduced blood pressure and a required mineral for the function of heart, kidneys, brain, muscles. Works with sodium to support cellular function. Foods: avocado, lima beans, Swiss chard, acorn squash, spinach, sweet potato, wild-caught salmon, dried apricots, pomegranate, coconut water, white beans, banana, broccoli, sardines, peas, beets, grapefruit Sodium Function: controls the amount of water and types of nutrients and compounds that go in and out from the cells. Important for keeping the pH balance and regulating blood pressure. Helps your muscles and heart to contract and helps nerve cells to carry messages between the brain and the body. It also supports the production and release of hydrochloric acid in the stomach, which is important for food digestion and absorption. Helps also with oxygenation of our bodies. Foods: fresh vegetables, fruit, legumes, salt Sulfur Function: helps to protect against cellular damage and oxidative stress; supports immune function and controls inflammation; helps with antioxidant synthesis, builds and repairs DNA Foods: beef, organ meats, seafood, chicken, turkey, fish, dairy products, eggs, garlic, onions, leeks, shallots, broccoli, cauliflower, kale, cabbage, Brussel sprouts, almonds, walnuts, sesame seeds, sunflower seeds, chickpeas, kidney beans, lentils, peas Microminerals Cobalt Function: forms part of the structure of vitamin B12 and important for cell function; for nervous system proper function; helps to break down sugars and with energy metabolism; preserves thyroid hormone regulation; helps with iron absorption. Foods: cabbage, spinach, broccoli, lettuce, oats, dairy products, eggs, oysters, fish, nuts, liver, shellfish Copper Function: helps to form hemoglobin and collagen in the body, important for energy metabolism, DNA synthesis and respiration Foods: beef liver, dark chocolate, sunflower seeds, cashews, chickpeas, raisins, lentils, hazelnuts, dried apricots, avocado, sesame seeds, quinoa, turnip greens, blackstrap molasses, shiitake mushrooms, almonds, asparagus, kale, goat cheese, chia seeds Iodine Function: responsible for regulating thyroid function (enables thyroid gland to produce T4 and T3 thyroid hormones); for growth and development and supporting healthy metabolism. Needed almost by every bodily system. When you have underactive thyroid, you should be careful consuming too much iodine. Foods: dried kelp, iodised salt, wild-caught cod, plain yoghurt, dried wakame, raw milk, dried nori, eggs, tuna, lima beans, organic corn, prunes, raw unpasteurised cheese, green peas, bananas Iron Function: important for red blood cell production, energy levels, cognitive development, healthy fetus development and immune system Foods: spirulina, liver, grass-fed beef, lentils, dark chocolate, spinach, sardines, black beans, pistachios, raisins, pumpkin seeds, eggs, chickpeas, kale, chicken. Here I have an article about iron deficiency and how to support reversing it. Manganese Function: for nutrient absorption, production of digestive enzymes, immune system defences and bone development Foods: teff, rye, brown rice, amaranth, hazelnuts, adzuki beans, chickpeas, macadamia nuts, oats, black beans, buckwheat, oat bran, pinto beans, navy beans, pecans, almonds, spinach, potatoes Molybdenum Function: helps with macronutrients breakdown, metabolism of iron, helps body to detoxify; carries out vital enzyme-related processes Foods: lentils, dried peas, lima beans, kidney beans, soy beans, black beans, chickpeas, oats, tomatoes, romaine lettuce, cucumber, celery, eggs, carrots, bell peppers, fennel, yoghurt, peanuts, sesame seeds, walnuts, almonds Selenium Function: improves immunity; defends against inflammation and free radical damage; helps to maintain healthy metabolism; increases antioxidant capability and the quality of blood flow Foods: Brazil nuts, salmon, tuna, turkey, cottage cheese, chicken, mushrooms, halibut, eggs, navy beans, sardines, sunflower seeds, grass-fed beef, oats, beef liver Zinc Function: important for more than 100 enzymatic processes in the body; needed for healthy cell devision; for slowing down cellular ageing; fighting free radical damage Foods: Oysters, lamb, pumpkin seeds, hemp seeds, grass-fed beef, chickpeas, lentils, cocoa powder, cashews, kefir, yoghurt, ricotta cheese, mushrooms, spinach, avocado, chicken, almonds, eggs Omega 3 fatty acids Function: important part of cell membranes; starting point for making hormones that regulate contraction, relaxation of artery walls, blood clotting and inflammation. Foods: mackerel, salmon, cod liver oil, herring, oysters, sardines, anchovies, caviar, ground flaxseeds, chia seeds, walnuts, soybeans, hemp seeds, natto, egg yolks. What vitamins and minerals you need to consume together? Vitamin D + Calcium (vitamin D helps absorb, carry and deposit calcium into bones) Iron + Vitamin C (vitamin C enhances the absorption of iron) Vitamin B12 and B9 (folate) Vitamin D + Omega 3 Magnesium + Vitamin D Vitamin D + Vitamin K2 Vitamin K2 + Calcium What vitamins and minerals you should not consume together? Calcium + Iron (for example it's not good to consume heavy meat and cheese together) Vitamin E + Vitamin K (excess amounts of vitamin E can reduce the absorption of vitamin K) Iron + Copper + Zinc (if there is an excess of one in the food, it crowds out the others from making it through the intestinal wall) I hope the above is a good guide for you to understand the basics of vitamins and minerals and from which foods to get them. As you most probably realised, if you eat a well-balanced diet, where you incorporate a wide variety of foods, you'll make sure your body gets all the nutrients it needs. If you need support and coaching towards better nutrition and better health, don't hesitate to reach out to me at info@katrinpeo.com .

Metabolic health is often overlooked until it's compromised, yet it plays a pivotal role in overall well-being. This article unpacks the essentials of metabolic health, the hidden drivers of poor metabolic function, and actionable strategies to improve it. Quite a few insights in this article are drawn from nutritionist Simon Hill’s podcast “ The Root Cause of Poor Metabolic Health”, which I encourage you to go and listen to . What Is Metabolic Health and Why Does It Matter? Metabolic health refers to the optimal functioning of key processes in the body, such as maintaining blood sugar, cholesterol, and blood pressure levels within a healthy range. Poor metabolic health can lead to conditions like type 2 diabetes, cardiovascular diseases, and fatty liver. Metabolic dysfunction isn't always visible—someone may appear healthy externally but carry significant internal risks, underscoring the importance of awareness and proactive management. The Root Cause of Poor Metabolic Health One of the root causes of metabolic dysfunction is an excess accumulation of ectopic and visceral fat—fat stored in inappropriate places like the liver, pancreas and around internal organs. This fat disrupts metabolic processes, driving insulin resistance and chronic inflammation. Personal Fat Threshold and Its Role in Metabolic Health The concept of personal fat threshold is critical to understanding metabolic health. Each of us has a unique capacity to store fat under our skin, known as subcutaneous fat . This is relatively safe storage that the body can manage. However, once this threshold is exceeded, fat starts to spill over into places it doesn't belong—such as around and within vital organs like the liver, pancreas, and heart. This is what experts refer to as the personal fat threshold —the point where your body runs out of safe storage capacity, and the overflow disrupts critical metabolic processes. For instance: Visceral fat : Stored around internal organs, this type of fat is metabolically active and can release harmful inflammatory markers. Ectopic fat : Found inside organs like the liver and muscles, it interferes with normal function, contributing to insulin resistance and metabolic syndrome. It’s crucial to understand that the personal fat threshold varies between individuals and isn’t solely determined by weight or BMI. A lean person may still exceed their threshold if they accumulate too much visceral or ectopic fat. This is why metabolic health is about more than just appearance—it’s about how your body handles and stores energy internally. Signs You May Be Over Your Personal Fat Threshold While professional testing is the best way to determine visceral fat levels, common warning signs include: Expanding waistline : Even slight increases in abdominal girth can signal visceral fat gain. The recommended healthy waist circumference is less than 88 cm for women and less than 102 cm for men, but the risk of metabolic disorders in adults already increases with a waist circumference of 80 cm and 94 cm, respectively. If the ratio between waist and hip circumference (by dividing waist circumference by hip circumference) is over 1 for men and over 0.8 for women, it indicates obesity. Fatigue and sluggishness : Insulin resistance can cause dips in energy levels. High triglycerides or low HDL cholesterol : These are markers of metabolic dysfunction. It refers to the individual limit at which excess fat storage begins to impair metabolic functions. While some can store more fat without immediate health risks, others may develop complications with even modest weight gain. You can learn more about different ways to test your body fat percentages from this article by Healthline. To test your fasting glycose, fasting insulin, HbA1c, cholesterol (total cholesterol, HDL- cholesterol, LDL- cholesterol, triglycerides), you can contact your healthcare provider or go directly to the lab, like Synlab in Estonia and order the tests there . How Fat Affects Metabolism Ectopic fat in the liver is particularly harmful, as it impairs insulin sensitivity and contributes to metabolic syndrome. Reducing liver and visceral fat can dramatically improve metabolic outcomes, even without significant weight loss. Women in perimenopause and in post-menopause tend to naturally start storing more fat around the waistline, due to changes in hormone oestrogen. Therefore it's very important for women to follow the below strategies to reduce the risk for metabolic and cardiovascular diseases in post-menopause. You can read more about perimenopause and post-menopause and how you can support your body in this article . What Are The Strategies to Reduce Ectopic and Visceral Fat? While all the below strategies are important, every person's health journey is different and our starting points for healthier eating are different. Start with what works for you. It's more important that you pick one or two from the below strategies that you can do consistently for some time until they become a habit and then take on extra 1-2 strategies. Health and improving your nutrition is a journey and the success is always bigger if you have a clear goal, why you do it in the long-run. Adopt a predominantly whole food plant-based diet : High in fibre and low in saturated fats (meat, dairy (including butter), palm oil to improve insulin sensitivity. Focus on calorie density : Choose whole, nutrient-dense foods that promote satiety as well as provide your body with necessary healthy carbohydrates (vegetables, fruits, berries, legumes, whole grains), protein , healthy fats , vitamins, minerals, antioxidants. Limit refined sugars and processed foods : These contribute to fat deposition in the liver. Incorporate fermented foods and drinks : A diverse and balanced gut microbiota helps regulate blood sugar levels by influencing insulin sensitivity. Gut bacteria also help regulate how the body metabolises and stores fat. Some bacterial species promote fat burning, while others might favour fat storage. An imbalanced gut microbiota (dysbiosis) can trigger chronic low-grade inflammation, which contributes to insulin resistance and fat accumulation, especially visceral fat. Gut bacteria influence also how the liver handles fat. An unhealthy gut can increase gut permeability ( leaky gut ), allowing endotoxins to enter the bloodstream. This promotes liver fat accumulation (non-alcoholic fatty liver disease). A healthy gut prevents this process, protecting liver function and supporting fat metabolism. Drink enough water between the meals : Hydration boosts metabolic rate, supports lipolysis (body breaking down the fat stores for energy), curbs appetite (sometimes thirst can be mistaken for hunger), aids in waste elimination, improves insulin sensitivity (so your cells can effectively respond to insulin insuring energy utilisation) etc. Have a breakfast focused around healthy protein and fat - it sets a tone for balanced energy levels, improved metabolism, and overall better health throughout the day. Practice time-restricted eating , where you go without any food or drinks apart from water during the night for 12 hours, so your breakfast is let's say at 7 am and you finish your last meal before 7pm. Limit alcohol : Alcohol contributes to empty calories and liver fat accumulation. Increase physical activity : consistent physical activity improves fat metabolism. Aim to get a minimum of 30 minutes of moderate-intensity physical activity per day. Prioritise quality sleep and stress management : Poor sleep and chronic stress are linked to metabolic dysfunction. Depending on the person and their body fat levels, it may be necessary to create a daily calorie deficit (but at the same time focusing on consuming whole foods for energy) as an additional step for a while in order to promote the reduction of body fat inside and around the organs. Metabolic health plays a crucial role in overall well-being, and understanding how body fat impacts metabolism is key to improving it. By adopting dietary changes such as focusing on whole, nutrient-dense foods, staying hydrated, managing meal timing, and supporting gut health, you can take significant steps toward reducing ectopic and visceral fat. These strategies, combined with quality sleep, stress management, and physical activity, can help you build a healthier, more balanced body. For personalised nutrition counseling and tailored guidance on your health journey, reach out to me at info@katrinpeo.com .

In our modern society, where convenience often trumps nutrition, fibre consumption has gradually declined, posing significant health challenges. With the rise of processed and fast foods, many of which are low in fibre and high in refined carbohydrates, sugars, and fats, people are consuming less fibre than ever before. Additionally, the shift towards a more sedentary lifestyle further exacerbates this issue, as physical inactivity can contribute to sluggish digestion and reduced bowel movements. As a result, inadequate fibre intake has become a widespread problem, leading to issues like constipation, poor gut health, and increased risk of chronic diseases such as obesity, diabetes, and cardiovascular conditions and also contributing to high cholesterol. It's essential to recognise the importance of fibre in our diets and take proactive steps to incorporate fibre-rich foods into our daily meals for better overall health and well-being. In this article, I will cover, what is dietary fibre, why is it so important for you and what are the best sources for it. What is fibre? It's a carbohydrate that we as humans can't digest as we lack the enzymes to break it down within the body. This is the reason, why it fills you up and also helps to control your hunger. It's recommended that men consume minimum of 35 grams of fibre, women 25 grams of fibre and children 'their age + 7' grams of fibre a day. If you are someone who has been diagnosed with a bowel disease like IBS (Irritable Bowel Syndrome), then it's best to talk to your health care provider to learn about the safe amount for you. Also if you are someone who has not really consumed adequate amount of fibre, it's best to start increasing fibre slowly. As you increase the fibre intake, make sure you consume adequate amount of water during the day between your meals. On a high level, fibre comes in two different forms: soluble and insoluble fibre. Soluble fibre forms a gel when mixed with liquid, insoluble fibre passes through our intestines almost intact. Best fibres to consume Different fibres work different for different people. If you are someone who has not put focus on this area before, you might want to test out different fibres to find out which ones works the best for you. For some people fibres can cause constipation- it's important to choose then more gentle fibres. Also, it's important to start slowly adding more fibre to your diet, if you have not been very good at consuming it in the past, as you want to avoid excessive gas and bloating. Pectin fibres from fruit, chia seeds, flax seeds are good options as they are easier on your body. On top of consuming fibre, it's necessary to note that you also need to consume adequate amount of water on a daily basis to stay hydrated and have the fibre working better for you. In the tables below, I have listed the fibre content in foods ( according to the Food Composition Database created and managed by the Health Development Institute in Estonia ), so that you can analyse your current menu - how much of fibre do you get from the foods you eat and what could you add to the menu to increase fibre in your diet. It is important to understand that, for example, dried fruits/berries have considerably more fibre than fresh fruits, while they also have a higher content of natural sugars, which means that they should be consumed occasionally and a few pieces at a time to avoid consuming too much fruit sugar (fructose), which can burden the liver. Also, in the case of certain foods, such as flax seeds, chia seeds, psyllium husks, it is recommended to add these 1 teaspoon to 1 tablespoon at a time to your meals. Dried herbs also have more fibre than fresh ones - at the same time, they should not be used more than 1/2-1 teaspoon depending on the seasoning. Foods, which fibre content is 7.5 g - 88.5 g per 100g quantity. Food Fibre content Food Fibre content Food Fibre content Psyllium husks 88.5 g Linseed 26.4 g Goji berries 10 g  Cinnamon 53.1 g Cacao 24 g Sunflower seeds 9.9 g Fenugreek 47.5 Cardamom 23.1 g Dried figs 9.8 g Rosemary, dried 42.6 g  Curcumin 22.7 g Pumpkin seeds 9.4 g Oregano, dried 42.5 g Coffee 19.8 g Dried mango 9.35 g Acai berry powder 40 g Oat bran 18 g Hazelnuts 9.3 g Rye bran 39 g  Kama flour 15.5 g Barley pearls 9.1 g Cumin 38 g Pecans 13.3 g Dried white mulberries 8.92 g Basil, dried 37.7 g Thyme, fresh 12.3 g Quince 8.9 g Thyme, dried 37 g Sesame seeds 11.3 g Pistachio nuts 8.8 g Clove 34.5 g Oats 11.3 g Oregano, fresh 8.4 g Chia seeds 34.4 g Tomato, sundried 11 g  Rose hip 8.3 g Chicory root coffee 29.2 g Granadilla 10.4 g Dates 8 g  Chili pepper, ground 26.9 g Almonds 10.4 g Peppermint 8 g  Black pepper 26.5 g Whole grain rye bread 10-13 g Dried apricots 7.7 g Foods, which fibre content is 3.8 g - 7.5 g per 100g quantity. Food Fibre content Food Fibre content Food Fibre content Brazil nuts 7.5 g Raisins 6.1 g Okra 5 g Coconut 7.3 g Green peas 5.9 g Dried papaya 5 g Black root 7.3 g Wholewheat pasta 5.9 g White beans 4.8 g Prunes 7.1 g Black currants 5.8 g Butternut 4.7 g Walnuts 7 g Garlic 5.8 g Butter beans 4.6 g Elderberries 7 g  Wakame seaweed 5.8 g Black rice 4.3 g Black beans 6.9 g Dried cranberries 5.7 g Hemp seeds 4.2 g  Pinto beans 6.7 g Parsnip 5.7 g Ground cherries 4.2 g Kale 6.7 g Artichoke 5.4 g Red rice 4.1 g Amaranth 6.7 g Blackberries 5.3 g Brussel sprouts 4.1 g White currants 6.7 g Prickly pear 5.3 g Parsley 4.1 g Soybeans 6.55 g Chokeberries 5.2 g Nettle 4.1 g Pinenuts 6.3 g Edamame beans 5.1 g Cashews 3.86 g Cloudberries 6.3 g Tamarind 5.1 g Chanterelle 3.8 g Chickpeas 6.2 g Red currants 5 g Rhubarb 3.8 g Foods, which fibre content is 2.2 g - 3.7 g per 100g quantity. Food Fibre content Food Fibre content Food Fibre content Raspberries 3.7 g Millet 3.2 g Broccoli 2.6 g Couscous 3.7 g Brown rice 3.2 g Jerusalem artichoke 2.6 g Guava 3.7 g Gooseberries 3.2 g Lingonberries 2.6 g Lentils 3.6 g Cilantro 3.2 g Savoy cabbage 2.6 g Seabuckthorn 3.6 g Sweet potato 3.1 g Apple 2.57 g Cranberries 3.5 g Bell pepper, yellow 3 g Bulgur  2.53 g Asparagus 3.5 g Carrot 2.9 g White cabbage 2.5 g Dandelion greens 3.5 g Swede 2.9 g Till 2.5 g Pomegranate 3.4 g Corn 2.9 g Beetroot 2.5 g Persimmon 3.4 g Figs 2.9 g Red cabbage 2.5 g Blueberries 3.3 g Rosemary, fresh 2.9 g Quinoa, boiled 2.42 g Boletus 3.3 g Wild strawberries 2.9 g  Eggplant 2.4 g Shitake mushrooms 3.3 g Leek 2.71 g Kiwi 2.4 g Fennel 3.3 g Pear 2.7 g Cauliflower 2.2 g Green beans 3.26 g Ramsons 2.69 g Endives 2.2 g Foods, which fibre content is 0.1 g - 2.2 g per 100g quantity. Food Fibre content Food Fibre content Food Fibre content Mulberries 2.2 g Damson plum 1.8 g Peach 1.4 g Sugar snap peas 2.2 g Orange 1.7 g Nectarine 1.4 g Ginger 2.14 g Mango 1.7 g Tomato 1.4 g Green onion 2.1 g Plum 1.7 g Grapefruit 1.3 g Chives 2.1 g Apricots 1.7 g  Clementines 1.25 g Bell pepper, green 2 g Alfalfa sprouts 1.7 g Pineapple 1.2 g Lemon, lime 2 g Grapes 1.6 g Chinese cabbage 1.1 g Bell pepper, red 1.9 g Beet greens 1.6 g Iceberg lettuce 1.1 g  Strawberries 1.9 g Radish 1.6 g Potato 1.03 g Papaya 1.9 g Rucola (arugula) 1.6 g  Pomelo 1 g Turnip 1.9 g  Basil, fresh 1.6 g Melon 0.7 g  Onion 1.88 g Cherries, sweet cherries 1.6 g Courgette 0.7 g Buckwheat 1.85 g Spinach 1.53 g Cucumber 0.7 g  Lamb salad 1.8 g Portobello 1.5 g Litchi 0.7 g Kohlrabi 1.8 g Champignon 1.5 g Watermelon 0.1 g Why is fibre important for you? Detoxification Fibre is important for detoxification, because it binds to the bile acids that carry toxins out of your body and help to eliminate via the stool. If you are not getting enough fibre from your food, it can lead to mild constipation and also toxins reabsorption in the body. Lower total and LDL cholesterol It's important to consume both soluble and insoluble fibres as soluble fibre prolongs stomach emptying time for sugar to be released and absorbed slowly. Soluble fibre also lowers total cholesterol and LDL cholesterol and promotes friendly gut bacteria. Therefore it's great for heart health. Insoluble fibre helps with regular bowel movement, moves toxic waste through colon quicker and balances the acidity (pH) level in your colon. Weight management Fibre is great for weight loss as well as women who eat a high-fibre diet may be at a lower risk for developing ovarian cancer. Food for your gut microbes Fibre is food for your gut microbiota - if you starve them from fibre, they start to eat away the mucus lining in your gut or your gut cells produce less mucus. If your daily diet is high in fibre from vegetables, fruits, seeds, legumes, you are feeding your gut with prebiotics  and probiotics  and therefore help to keep your microbiome balanced. For digestion and motility Fibre is an important nutrient to consume on a daily basis to help move food through your intestines, to improve digestive health and protect against diseases. For blood sugar control Fibre helps to slow down absorption of sugar from carbohydrates, which is important for stabilising blood sugar . I came across this web page with great recipes for 5 days of eating a fibre-fuelled diet , which are from gastroenterologist Dr. Will Bulsiewicz 's book "Fiber Fueled". Hopefully you get some ideas or recipes to try out at home. In this article, I write how to get 25g-35g of dietary fibre per day with a couple of sample menus. You can also search on my website for salads and you will get quite a few recipes to try and make at home- I am sure you will fall in love with at least some of these salads. Incorporating a variety of fibre-rich foods into your diet ensures a diverse intake of nutrients and promotes optimal digestive function. Whether it's soluble fibre from oats and legumes or insoluble fibre from whole grains and vegetables, each type of fibre contributes to overall health in its unique way. By embracing a fibre-rich diet, you can nurture your gut health, support weight management, and reduce the risk of chronic diseases for a vibrant and balanced life. If you are looking for nutritional advice, don't hesitate to reach out to me for nutrition counseling at info@katrinpeo.com .

We as humans are on average 60% water- this can vary depending on your age, sex, hydration levels. People often wonder how much water should they drink on a day-to-day basis. Your need of water depends on your age, body weight, condition of health, usage of medications, environment (temperature, hight from sea level), physical activity level. It's important to note here that we also get water through the food we eat as well as water gets extracted also through our digestive process. If you drink caffeinated drinks (like coffee), alcohol- these both dehydrate the body. So you can see that the amount of water a person needs to drink is really dependant on many things. As a general rule, it's good to drink anything between 28-35ml per kg of body weight. But we should not focus here only how much water should you drink, but how much water is leaving your body (sweat, urine) on a day to day basis. If your body is dehydrated, you feel lethargic, experience brain fog, are low on energy, develop headaches etc. Dehydration can lead to weight gain, weakened immune response. How can you stay hydrated? As said the easiest place to start is to simply start to drink more clean water (ideally spring water). As an additional step is to make sure you get adequate amount of vegetables and fruits in your diet. They don't only contain water, they also contain electrolytes which are crucial for hydration and body function. Here are some of the most hydrating vegetables and fruits that also contain many electrolytes: Celery Watermelon Cucumber Kiwi Peppers Citrus fruits (lemon, lime) Carrots Pineapple Lettuce Radish Tomatoes Cauliflower Spinach Berries (raspberries, blueberries, strawberries, blackberries etc) Broccoli What are electrolytes? Electrolytes are minerals that carry an electric charge when they are dissolved in a liquid like your blood. They are incredibly important to overall health and are found in your blood, sweat, urine. If electrolytes in your body are too low or too high, you can have anything from muscle weakness, confusion, fatigue to serious health complications, such as seizures, cardiac arrest and even coma. We all loose electrolytes daily, through sweating and through our urine. If you drink too much plain water, you dilute your blood and deplete your body of important electrolytes. That's why it's very important to replenish your electrolytes with daily mineral-rich liquids and foods. Below are the list of electrolytes and their necessities for the body: Sodium - for maintaining body fluids balance and for keeping muscles and nerves to run smooth. Sodium acts as the gatekeeper of hydration, pulling water into the cells for optimal cellular health and preventing dehydration. Good natural food source: pink Himalayan salt. Potassium - it works inside cells to balance sodium, helps your nerves to function and muscles to contract. It's important for muscle relaxation and for regular heartbeat. Good natural food source: avocados, bananas, sweet potatoes. Magnesium - it's needed for more than 300 biochemical reactions in the body. It modulates nervous system responses and supports energy production. When you are highly stressed or are engaged in intense physical activity, magnesium is rapidly depleted - leaving both your body and mind fatigued. Good natural food sources: almonds, pumpkin seeds, leafy greens. Calcium - aside from helping to keep our bones healthy, it enables our blood to clot, our muscles to contract, and our heart to beat. Chloride - it helps to keep the fluid inside your cells and outside of your cells in balance. It helps to keep the needed blood volume, pH of blood fluids and blood pressure Bicarbonate - is used to maintain the body's pH balance. It works with the other electrolytes to maintain electrical neutrality on a cell level. Phosphorus - found in your bones and is important for bone building and maintenance, same as calcium How can you easily replenish your needs for hydration and electrolytes? Drinking too much plain water, you can over-hydrate your body, overtax your kidneys and dilute the sodium content in your blood, which can become life-threatening. Also many health-conscious people don't consume enough salt, which is the only dietary source for sodium. A good way to make sure you cover your daily electrolytes needs on top of consuming daily vegetables and fruits, is to consume an electrolyte drink. Many of the store-bought electrolyte drinks contain added sugars, sweeteners, flavour enhancing ingredients, which your body does not need. How can you make an electrolyte drink at home? Basic recipe is actually very simple. Start your morning with a big glass of filtered water or spring water and add a half a teaspoon of Himalayan salt or any other high-mineral rich salt to it. If you want to enhance your water further, you can follow the below electrolyte elixir recipe by Robb Wolf : 1l (1 quart water) 2 tbsp of lemon juice 1/2 tsp of mineral rich salt (such as Himalayan, Celtic) 500mg potassium citrate powder 1/4 tsp of magnesium malate If you desire a taste of sweetness, add a dash of stevia Stir or shake to mix well. You can also add a bit of ice if you like. It's very important to have an electrolyte balance in the body and hydrate the body on a daily basis. Short-term effects of electrolyte imbalance lead to muscle cramps, anxiety , dizziness, headaches, insomnia, brain for, while long-term effects of electrolyte imbalance lead to cognitive damage, heart damage, osteoporosis.

Protein is an essential nutrient that makes up about 15–20% of the human body mass . For a 70 kg person, that’s around 12 kg of protein . These proteins are crucial for maintaining and repairing the body, supporting growth, and ensuring proper development. Protein is everywhere in your body: your bones, skin, hair, enzymes, and immune system cells. In fact, you’re made up of over 10,000 different proteins , each performing specific functions to keep you alive and healthy. However, while protein is vital for health, both deficiency and overconsumption can have negative consequences. In this article, we’ll explore protein’s functions, sources, and how much is enough to maintain balance. What is Protein, and Why is it Essential? Protein is a macronutrient made up of 20 amino acids . Of these, 9 are essential amino acids , meaning we must get them from food because our bodies cannot make them. The remaining amino acids? Here’s where it gets fascinating: our liver  is a metabolic powerhouse. It can take proteins we’ve already consumed, break them down into their amino acid building blocks, and transform them into the amino acids our bodies need. This process is critical to keeping us functioning, which is why we call the liver the "master metabolic organ." Without it, life would be impossible. Proteins are vital for many functions, including: Growth and repair : Proteins build and maintain tissues, including muscles and organs. Hormones and enzymes : Most enzymes and some hormones are made of proteins, regulating countless processes. Immune function : Proteins are key to producing antibodies, ensuring a strong immune system. Transport : Proteins help move nutrients and compounds throughout the body. How Much Protein Do You Need? The World Health Organization (WHO)  recommends a daily protein intake of 0.83 grams per kilogram of body weight  for adults. However, certain populations may require more: Older adults: At least 1.2 g/kg  to prevent muscle loss. Athletes or those building muscle: Up to 1.6 g/kg . For safety, 2 g/kg  is considered the upper daily limit for healthy adults. Example : A 70 kg adult should consume between 58–140 g  of protein daily, depending on their activity level and goals. For building muscle, experts recommend spreading protein intake evenly over meals, with 0.4 g/kg per meal , ideally across four meals. What Happens When You Eat Too Much or Too Little Protein? Too Little Protein: Muscle wasting and reduced strength. Poor immune function, leading to frequent illness. Edema, hair loss, and skin changes in severe cases. Too Much Protein: Conversion to fat : Excess protein is metabolised by the liver and converted to fat if not needed for energy by the body. Strain on kidneys and liver : The body must eliminate nitrogen (a byproduct of protein metabolism) via urine, which overworks these organs. Potential health risks : Long-term overconsumption can lead to conditions like gout or increased allergy risk. Protein Sources: Animal vs. Plant-Based Both animal and plant-based foods provide protein, but they differ in amino acid profiles: Animal-based proteins  (e.g., eggs, milk, fish, meat) contain all essential amino acids in optimal ratios. However, they can be high in saturated fat, like beef, pork. Plant-based proteins  (e.g., beans, seeds, whole grains) often lack one or more essential amino acids. Combining foods like grains and legumes in your meal (e.g., rice and beans) ensures you get all the amino acids. Here you can find foods in different food groups and their protein content in 100g. It's best to combine different foods in one meal to get to desired protein amount. Protein’s Role in Energy and Growth Protein provides 4 kcal per gram . For most adults, protein should make up 10–20% of daily caloric intake . For a 2,000 kcal diet, this translates to 50–100 g  of protein per day. For low-calorie diets or older adults, protein intake should lean toward the higher end (18–20% of calories). Protein and Muscle Building: Myth vs. Reality It’s a common misconception that consuming large amounts of protein will continuously build muscle. In reality: Muscle growth has a limit; excess protein won’t be stored in muscles. To optimise muscle growth, consume 1.6 g/kg per day , distributed across meals. Example : A 70 kg individual aiming for muscle growth would need 112 g of protein daily , divided into 28 g per meal (four meals) . How Does the Body Process Protein? Digestion : Protein is broken into amino acids in the stomach and small intestine. Utilisation : Amino acids are used to repair tissues, produce enzymes, or support immunity. Excess : Surplus amino acids are metabolised in the liver: Converted to glucose or fat for energy or storage! Byproducts (e.g., ammonia) are detoxified into urea and excreted via urine! Practical Tips for Balanced Protein Intake Choose whole foods : Natural sources like eggs, beans, fish, and seeds are ideal as they provide essential vitamins and minerals alongside protein. Limit processed supplements : Protein powders can help in specific scenarios but often lack the micronutrients (vitamins and minerals) found in food as well as very often contain unnecessary ingredients like artificial sweeteners (sucralose), emulsifiers , thickeners etc. Combine plant-based sources : Pair incomplete proteins (e.g., grains + legumes) for a complete amino acid profile. Track your needs : Use online tools or nutrition apps to calculate protein content in meals. For example: NutriData , Cronometer, MyFitnessPal . Protein is indispensable for growth, repair, and overall health. By consuming a variety of protein-rich foods—both plant and animal-based—you can easily meet your needs. However, balance is critical: eating too much or too little protein can have long-term consequences. Aim to tailor your intake to your body weight, activity level, and health goals for optimal results. If you want to improve your diet, you have tried diets and they have not worked for you and you want to determine for yourself a sustainable healthy diet that works for your body and with your lifestyle, do reach out to me to schedule a session for nutrition counselling at info@katrinpeo.com

In today's health landscape, cholesterol remains a hot topic, with many misconceptions surrounding its role in our bodies. Let's delve into the essentials to understand cholesterol better and explore natural ways to maintain healthy levels. Understanding cholesterol Cholesterol is a waxy substance found in every cell of the body and is vital for various physiological functions. It plays a crucial role in building cell membranes, producing hormones like oestrogen and testosterone, and synthesising vitamin D. However, cholesterol levels can become problematic when they're imbalanced. Dispelling the cholesterol myth Contrary to popular belief, not all cholesterol is bad. In fact, the body produces cholesterol naturally, and it's essential for optimal health. The misconception arises from labelling cholesterol as solely harmful, leading to fears surrounding its consumption and a widespread misunderstanding of its role. Our bodies (liver) produce around 80% of the cholesterol and only around 20% of the cholesterol in our bloodstream comes from the food that we eat. Foods that contribute to higher dietary cholesterol are: red meat (pork, beef, lamb) as well as liver processed meats (ham, sausages, viennas, smoked sausages, salami, bacon etc) butter baked goods (such as potato chips, cookies, pastries, cakes, muffins, containing trans fats or saturated fats) refined grain products (white bread, tortillas, pasta, bagels) sweet foods and drinks (for example ice cream, sodas) alcohol full-fat dairy (whole milk, cream, cheese) palm oil coconut oil While the dietary recommendations are that no more than 10% from our daily intake of fats should come from saturated fats, and less than 1% from trans fats, it's also important to understand why our bodies need saturated fats: Heart - prefers saturated long chain palmitic and stearic acid for energy Cell membranes - need 50% saturated fatty acids to function properly Liver - saturated fats protect it from the adverse effects of alcohol and some medications Hormones - saturated fats function as signalling messengers for hormone production Bones - require saturated fats to assimilate calcium effectively Immune system - saturated fats prime white blood cells to destroy invading viruses, bacteria, fungi Gut health - lauric acid, myristic acid, medium chain fatty acid in coconut oil, butter, meat work to kill bacteria and yeast in the gut.  Healthy cholesterol levels Maintaining healthy cholesterol levels is paramount for overall well-being. While total cholesterol levels are often measured, it's essential to differentiate between LDL (low-density lipoprotein) and HDL (high-density lipoprotein) cholesterol. LDL is often dubbed "bad" cholesterol as high levels can contribute to plaque buildup in arteries, while HDL is known as "good" cholesterol for its role in removing LDL from the bloodstream. The primary role of LDL cholesterol is to transport fat-soluble nutrients (saturated fats) into cell membranes for use. But it's also important to understand that there are different types of LDL particles depending on their size. LDL particle size helps to understand whether LDL may contribute to heart disease or be protective of heart disease. Low thyroid function could also affect the LDL cholesterol levels be elevated and having a higher LDL than normal can also be genetic. It's important to lower your LDL cholesterol and increase your HDL cholesterol. Implementing the natural strategies described further below will help to increase HDL cholesterol and lower LDL cholesterol. If you are concerned about your cholesterol levels or want to understand your cholesterol levels, it's best to talk to your healthcare provider. When you test your blood cholesterol, it's always important to test not only total cholesterol, but also LDL-cholesterol, HDL cholesterol, triglycerides and ApoB (apolipoprotein). The last marker is a good marker to test for your risk for cardiovascular disease. LDL to HDL ratio is good to have 3 to 1 or less (2 to 1 is great) Triglycerides ratio to HDL is good to have 2 to 1 or less (1 to 1 is great) If triglycerides are higher than HDL cholesterol, then it's typically a sign of insulin resistance and high fasting insulin. Natural strategies to lower cholesterol Fortunately, there are several natural approaches to manage cholesterol levels effectively. These include dietary changes, regular physical activity, stress reduction techniques , and incorporating specific foods and supplements known to support heart health. Getting adequate amount of fibre from foods is key to help to keep cholesterol levels normal. For men, it's recommended to get 35g of fibre a day; for women 25g of fibre a day and for children 7g + their age of fibre a day. The most fibre rich foods are legumes, vegetables, berries, fruits, whole grains, nuts and seeds. Cholesterol-lowering and heart-healthy foods include: Vegetables (eat them in rainbow of colours, fresh, steamed, baked) Berries and fruits (blueberries, strawberries, honey berries, pomegranates Legumes (beans, lentils) Whole grains (buckwheat, quinoa, brown rice, oats) Nuts (like raw almonds, pecan nuts, walnuts) Seeds (flaxseeds, chia seeds, pumpkin seeds, sesame seeds, sunflower seeds) Oily fish (SMASH)- salmon, mackerel, anchovies, sardines, herring Poultry Extra-virgin olive oil as well as olives and other healthy fats Turmeric Ginger Fenugreek Basil Artichoke leaves Hawthorn berry Lecithin containing foods (eggs, soybeans, wheat germ) Dark chocolate (aim for 75% and higher cacao content)- promote good brain and heart health thanks to antioxidants (polyphenols) Contrary to common belief that consumption of eggs contribute to high cholesterol, eggs are actually known to help to increase HDL-cholesterol and lower LDL-cholesterol. Moderation is key here. As per dietary guidelines, having 0.5-1 eggs a day is part of a healthy diet. As your liver is responsible for synthesising cholesterol as well as clearing off the body from excess cholesterol, it's important to support your liver health on a regular basis. Learn more here how to support liver health . If you want to read in more detail about cholesterol, I recommend to read the the following articles, from which I have pulled snippets of information in this article: How to lower cholesterol naturally: best foods and supplements? (Dr. Axe) Normal cholesterol levels: 7 ways to achieve (Dr. Axe) The great cholesterol myth (Dr. Jockers) Cholesterol and what are the healthy levels? (Dr. Jockers) The different types of cholesterol and healthy levels for your age (Zoe) Understanding cholesterol is key to maintaining optimal health. By embracing natural strategies, you can take proactive steps towards achieving and sustaining healthy cholesterol levels, ultimately promoting overall well-being and longevity. If you want to improve your health, want to understand how to eat to help to lower cholesterol levels, don't hesitate to reach out to me for nutrition counselling health coaching at info@katrinpeo.com .

I learnt in my childhood that when you eat, you should ideally not eat meat together with starches or tomatoes together with sour cream. Back then it was not explained why it's not recommended to combine these foods. Having learnt more about it in recent years through my nutrition studies, I am sharing what I have learnt below. Certain food combinations can make digestion harder for some people due to differences in digestion rates, enzyme needs, and acid requirements. Most of all it's important for you to take notice how you feel after eating. If you feel bloated, if you feel gassy, if you experience pain- it could be that you are combining foods together that can cause these digestive discomforts for you. Here are some combinations that might be best avoided if you have sensitive digestion or are prone to digestive discomfort: 1. Protein and Starch (e.g., Meat and Potatoes, Burger and Fries) Why : Proteins and starches require different enzymes and pH levels. Proteins need acidic conditions, while starches are best digested in a more alkaline environment. Result : Eating them together can slow digestion and lead to bloating or gas for some people. Tip : Try combining protein with non-starchy vegetables (like greens) instead, or eating starchy foods with vegetables separately. 2. Fruit with Other Foods (e.g., Fruit with Yogurt or Meat) Why : Fruits digest more quickly than most other foods, and if they’re combined with slower-digesting foods, they may ferment in the stomach. Result : This can lead to gas, bloating, or discomfort. Tip : Eat fruits alone, ideally 30 minutes before a meal, or as a light snack in between meals. Some fruits, like bananas, may combine better with other foods, but generally, fruits are digested best on their own. 3. Dairy and Meat (e.g., Cheeseburger, Creamy Meat Sauces) Why : Dairy and meat are both rich in protein and fat, which can be heavy on the digestive system. Dairy also requires specific enzymes, like lactase, which not everyone produces in sufficient amounts. Result : Digestive discomfort, such as gas and bloating, especially if you’re lactose intolerant. Tip : For better digestion, keep dairy and meat separate or enjoy small amounts to minimise potential discomfort. 4. Two High-Protein Foods (e.g., Bacon and Eggs, Meat with Beans) Why : Proteins take time and energy to digest, and eating two types of protein can overwork the digestive system. Result : This can lead to slower digestion and cause fatigue or bloating. Tip : Stick to one type of protein per meal, like eggs with vegetables or beans with rice. 5. Sugary Foods and Protein (e.g., Dessert After a Steak Dinner) Why : Sugary foods digest quickly, while proteins digest more slowly. When sugar is combined with protein, it may ferment in the stomach. Result : This can lead to gas, bloating, and slower digestion. Tip : Save sweet foods or desserts for at least an hour or two after a meal or enjoy them on their own to reduce digestive strain. 6. Water with Meals Why : Drinking a lot of water during a meal can dilute stomach acid, making it less effective at breaking down food. Result : This may slow digestion and lead to discomfort for some people. Tip : Sip small amounts of water if needed, but for optimal digestion, it’s best to drink water 30 minutes before or after meals. 7. Fats and High-Sugar Foods (e.g., Ice Cream, Pastries) Why : Fats slow down the digestion of sugars, which can cause blood sugar spikes and make digestion sluggish. Result : This combination can lead to digestive discomfort, bloating, and an increased risk of weight gain over time. Tip : Enjoy high-fat foods separately from sugary treats, or consider options with natural sugars and healthy fats if desired. 8. Acidic Fruits and Starches (e.g., Oranges with Toast or Oatmeal) Why : Acidic fruits like citrus can interfere with the digestion of starches and make it harder for enzymes to do their job. Result : This can lead to fermentation and bloating. Tip : Enjoy acidic fruits on their own or combine them with proteins or leafy greens, which tend to pair better. General Tips for Better Digestion Eat Smaller Portions : Large meals can overwork the digestive system, so try to eat smaller, balanced meals throughout the day. Chew Well : Chewing thoroughly helps break down food and mix it with saliva, which aids digestion. Listen to Your Body : Everyone's digestion is different, so notice what combinations work best for you. While not everyone is affected by these combinations, being mindful of them may help improve digestion, reduce discomfort, and promote overall gut health. If you are looking to gain more knowledge around healthy eating, need support around your health goals, don't hesitate to contact me for nutrition counselling and health coaching at info@katrinpeo.com.   Learn more about my services here .

In today's more health-conscious world, consumers are increasingly examining the ingredients in their food. With various additives and sweeteners available, it's essential to understand why they are added to foods and what are their negative implications on health. Photo source: Health Digest In this article, I delve into the usage and drawbacks of commonly used food additives in ultra-processed foods and drinks, including sugar alcohols, artificial sweeteners, emulsifiers, thickeners, preservatives, artificial colouring, food intensifiers and natural flavourings. If you are regularly consuming packaged foods like morning cereal, breads, canned soups, protein bars, energy bars, chocolates, candies, cookies, ice-cream, chips, processed meat products (hams, sausages etc), mayonnaise, creamy sauces, salad dressings, instant noodles, bouillon cubes, energy drinks, soft drinks, sports drinks, plant milks (like almond, soy, oat), then I do advice you for your health to read the packaged products labels to see whether and how many of the below food additives you consume. If it happens now and again, your body can probably handle it, depending of course what else your body needs to deal with. But if you consume products containing these additives on a regular basis and are experiencing a multitude of health issues, it's a good time to see how you can start cleaning up your diet, reduce the inflammation caused by specific foods and consume more whole foods. What are additives? Additives can be categorised by their origin into natural and synthetic: Natural additives  are substances extracted from food sources, such as agar-agar (E406) and carrageenan (E407) from seaweed, or pectin (E440) from fruits. Synthetic additives  are of two types: Synthesised substances  that also occur naturally in foods, like the antioxidant ascorbic acid (E300) or preservatives such as sorbic acid (E200) and benzoic acid (E210). Artificial substances  with no natural equivalent, such as the antioxidant butylated hydroxyanisole (E320) or azo dyes. In general additives are used for purposes such as preserving food (preservatives), achieving the desired texture (stabilisers, gelling agents, emulsifiers, thickeners), and enhancing colour (food colorants). The most commonly used additive groups in foods include: Colorants (E100–E199) Preservatives (E200–E299) Antioxidants (E300–E399) Emulsifiers, stabilisers (E400–E499) Sweeteners (E420–E421; E950–E969) In addition to these, other groups of additives are also used, including acidity regulators, flour improvers, anti-caking agents, flavour enhancers, glazing agents, sweeteners, thickeners, gelling agents, packaging gases, and more (E500+). Artificial Sweeteners Sucralose, Saccharin, Acesulfame, Aspartame, Neotame and Stevia Glycosides Why are artificial sweeteners added to foods and drinks: Zero Calories:  Artificial sweeteners provide sweetness without adding extra calories, making them attractive for weight management and blood sugar control. Diabetes Management:  These sweeteners affect very little blood sugar levels, making them attractive for individuals with diabetes. Cons: Bitter Aftertaste:  Some people may find artificial sweeteners to have a bitter aftertaste, which can affect the overall taste of food and beverages. Controversy Surrounding Safety:  Despite regulatory approval, there is ongoing debate regarding the long-term safety of artificial sweeteners, with several studies suggesting potential health risks, like how they affect negatively affect our gut microbiome. Potential for Overconsumption:  Since artificial sweeteners are intensely sweet, there is a risk of overconsumption, which may desensitise taste buds and lead to cravings for more sweet foods. Sugar Alcohols Maltitol, Xylitol, Lactitol, Sorbitol, Erythritol Why are sugar alcohols added to foods and drinks: Low Glycemic Index:  Sugar alcohols have a minimal impact on blood sugar levels, making them often a choice for people with diabetes or those monitoring their carbohydrate intake. Dental Health:  Xylitol, in particular, has been shown to inhibit the growth of cavity-causing bacteria in the mouth, reducing the risk of tooth decay. Therefore, if you do choose to chew chewing gum, opt for the gums that contain xylitol. Fewer Calories:  Sugar alcohols provide fewer calories per gram compared to regular sugar, making them a popular choice for those interested in watching their calorie intake. Cons: Gastrointestinal Distress:  Consumption of sugar alcohols in large amounts can lead to digestive issues such as bloating, gas, and diarrhoea, especially in individuals with sensitive stomachs. Potential Laxative Effect:  Several of the sugar alcohols have a laxative effect when consumed in excessive quantities, leading to discomfort and diarrhoea. Incomplete Absorption:  While sugar alcohols are generally well-tolerated, some individuals may experience incomplete absorption, which can lead to further gastrointestinal discomfort. Can Lead to More Snacking : if you are someone who wants to limit your intake of sweet tasting foods, want to reduce your snacking and cravings throughout the day, then consuming foods on a regular basis with sugar alcohols is not helping with that as pancreas still needs to produce insulin, yet the cells might be deprived of glycose. And therefore the brain giving a signal that you need to seek out more food to satisfy your hunger hormones. Emulsifiers, Thickeners, and Stabilisers Soy lecithin, Carrageenans, Mono- and Diglycerides, Guar gum, Gellan gum, Xanthan gum, Polysorbate, Carboxymethyl cellulose Why are emulsifiers, thickeners and stabilisers added to foods: Improved Texture:  Emulsifiers like soy lecithin and thickeners like carrageenan and gellan gum enhance the texture and mouthfeel of food products. Extended Shelf Life:  These additives help stabilise food products, preventing separation and spoilage, thus extending their shelf life in the grocery stores. Enhanced Palatability:  Emulsifiers and thickeners contribute to the smoothness and creaminess of foods, enhancing their palatability and sensory appeal. Cons: Digestive Discomfort:  Some individuals may experience gastrointestinal discomfort, such as bloating or cramping, as a result of consuming foods containing emulsifiers or thickeners. Potential Health Risks:  While deemed safe for consumption by regulatory bodies, certain emulsifiers and thickeners have raised concerns about their potential long-term health effects, including inflammation and gut microbiota disruption. Allergen Concerns:  Emulsifiers derived from soy, such as soy lecithin, may trigger allergic reactions in individuals with soy allergies, highlighting the importance of ingredient awareness and labelling. Acidity regulators Acidity regulators like for example E330  (citric acid) and E260  (acetic acid) are commonly added to processed foods to preserve freshness and prevent spoilage. They are generally regarded as safe, but could be causing issues for some individuals and when consumed in large amounts. Why are acidity regulators added to foods and drinks: Prevent Oxidation and Spoilage : Antioxidants help prevent fats and oils in foods from becoming rancid, a process caused by oxidation. By inhibiting oxidation, these additives extend the shelf life of products and maintain their taste, colour, and texture. Maintain Colour and Flavour : Oxidation can also lead to discolouration and flavour changes in foods. For example, cut fruits, vegetables, or certain sauces can turn brown without acidity. E330, in particular, is often added to maintain a fresh, appealing look and taste. Provide Acidic Environments : E260 (acetic acid, the main component of vinegar) and E330 lower the pH of foods, creating an acidic environment that reduces the growth of bacteria, yeast, and mould, thus enhancing food safety. Stabilise Nutrient Content : Some acidity regulators help preserve the levels of certain vitamins, such as vitamins A, C, and E, which are vulnerable to degradation when exposed to oxygen. Cons: Potential for Irritation : E330 and E260 are both acids, and in high concentrations, they can irritate the mouth, throat, and stomach lining. For some people, especially those with acid reflux or sensitive stomachs, foods high in these additives may worsen symptoms like heartburn or stomach discomfort. Possible Allergic Reactions : Although rare, some individuals may experience an intolerance or allergic reaction to citric acid (E330). Symptoms can range from mild skin rashes to more severe gastrointestinal distress. This is more common with synthetic citric acid than with natural sources (like citrus fruits). Dental Health Concerns : The acidic nature of these compounds can contribute to enamel erosion, especially if consumed frequently in acidic foods and drinks. Over time, this erosion can lead to increased tooth sensitivity and a higher risk of cavities. Impact on Gut Health : In some cases, high levels of synthetic acids may alter the gut’s natural acidity or potentially affect beneficial gut bacteria. While this is not a significant concern for most people, those with pre-existing gut health issues or sensitivities may notice digestive discomfort. Possible Headache Triggers : For some people, especially those prone to migraines, certain food additives like citric acid can be a trigger. This isn’t universally true, but people with a sensitivity to food additives may experience headaches or migraines after consuming such ingredients. Flavour enhancers Monosodium glutamate (MSG) Why are flavour enhancers like monosodium glutamate added to foods? Intensify and Enhance the Flavour of savoury processed foods Minimise Sodium Intake, by improving the flavour of the food and reducing the need for salt Cons: May Contribute to Weight Gain: It has been associated with potential weight gain and metabolic syndrome. Sensitivity: Some people could experience symptoms like headaches, sweating, flushing and numbness after eating larger amounts. Oxidative Damage to Cells: When consumed in larger amounts Could Increase Blood Pressure: Consuming higher amounts can increase both systolic and diastolic blood pressure May Increase a Risk of Asthma Attacks Artificial Food Colouring Blue 1 (Brilliant Blue), Blue 2 (Indigo Carmine), Red 3 (Erythrosine), Red 40 (Allura Red), Yellow 5 (Tartrazine), Yellow 6 (Sunset Yellow) Why are artificial colours added to foods and drinks? Brighten and Improve the Appearance of for example candies, baked goods, sports drinks, salad dressings Cons: May Promote Hyperactivity (especially in sensitive children) Can Cause Allergic Reactions, like hives and swelling Can Cause Asthma Symptoms Potential Cancer-Causing Effects of certain food dyes Sodium Nitrite Why is sodium nitrite added to foods? Used As a Preservative to Prevent the Growth of Bacteria . Frequently added to processed meat products like hams, sausages, bacon, hot dogs etc. Adds a Reddish Pink Colour to Processed Meat products which might make them more appealing to the eye. Cons: When sodium nitrite gets exposed to high heat and in the presence of amino acids, nitrites can turn into nitrosamine, which studies have shown can been be carcinogenic, increasing risks for stomach cancer, colorectal cancer, breast and bladder cancer. Natural Flavourings Enhance Taste Profile: Natural flavourings are derived from plant or animal sources, providing an authentic taste that can enhance the overall flavour profile of food products, therefore also making fake food taste real. Whether it's the fruity sweetness of strawberries or the savoury richness of roasted garlic, natural flavourings can elevate the taste experience for consumers. Clean Label Appeal:  In today's clean label movement, consumers are increasingly seeking foods with recognisable, minimally processed ingredients. Natural flavourings offer a way for manufacturers to meet this demand, providing an alternative to synthetic additives and preservatives. But do see the cons side of it below. Cons: Lack of Specificity:  Unlike artificial flavourings, which are precisely formulated chemical compounds, natural flavourings can be derived from a wide range of sources. As a result, food labels often list "natural flavourings" without specifying the exact ingredients used, leaving consumers in the dark about potential allergens or sources of concern. Natural flavours can contain up to 100 ingredients, which are synthesised in the lab. While food additives enhance the flavour, texture, and shelf life of processed foods, it's essential to think why and how much we consume them in our diet and whether the conveniences and pleasures from specific foods outweigh the potential health risks. By understanding the usage and drawbacks of common additives like sugar alcohols, artificial sweeteners, artificial food dyes, emulsifiers, thickeners, and natural flavourings, we can make informed decisions to support our overall health and well-being. By choosing as much as possible whole foods in our day-to-day diet, we are making sure our bodies get the necessary nutrients in order for us to thrive. If you want to reduce your intake of processed foods, want to consume more whole foods and need strategies how to go about it, don't hesitate to reach out to me for nutrition coaching at info@katrinpeo.com .

I hardly know any woman in my age who has not had urinary tract infection (UTI) in their life. Many of us end up having them on a frequent basis. Having been there myself, I want to share my learnings over the years and what I have learnt from functional medicine doctors and other health practitioners around UTIs. I hope the below helps women to consider different ways for healing from UTIs or at least have conversation with their doctor to talk about different solutions. Types of UTIs There are different types of UTI: urethritis and cystitis. Urethritis is an infection in the urethra, which can cause nausea, vomiting, pain in the upper back and side, shaking and chills, high fever. Both bacteria like E.coli and viruses can cause urethritis. Cystitis is a bladder infection, which is a lower urinary tract infection. You may experience discomfort in your lower stomach, pelvic pain, blood in urine, painful and frequent urination. Bladder infection occurs when the bacteria is present in urine. Since your organs are all connected, bacteria can also travel up and affect the kidneys. You may experience burning sensation when urinating and discharge. What are the causes of UTIs There are several factors that increase the risk of developing UTIs. Having the knowhow what causes it, can help to prevent them in the future. Why do women get UTIs more frequently than men? Women have much shorter urethra than men, therefore the bacteria can end up in the urinary tract and blood. 90% of the infections related to bladder, kidneys, urethra are related to E. coli bacteria, which lives normally harmlessly in our intestines, both in humans and animals. The problem is when the bacteria gets from the bowels into the urinary tract. Birth control pills (because how oestrogen affects the pH) and antibiotics taken in life shift the urinary pH and the intestinal pH, which has a big impact on urinary tract and bladder, allowing the bacteria more easily to grow. Sexual intercourse and spermicidal contraceptives. Sexual activity can move bacteria from vaginal cavity into the urethral opening. After intercourse most women have a significant number of bacteria in their urine and though body tries to get rid of the bacteria via urine, some of the bacteria may remain and cause infection. Spermicides and condoms may irritate the skin and increase the growth of bacteria in surrounding tissues. Catheters- when you need to have a catheter placed, it can develop biofilm on catheter allowing for bacteria to develop and cause an infection Pregnant women are more prone to having UTIs- often women develop their first UTI during their pregnancy because of the hormonal changes and the shifts in the position of the urinary tract Having a suppressed immune system puts you at higher risk developing UTI, because your body is not able to fight off the bacteria that well People with diabetes, where body's ability to control blood sugar is impaired, also increases the risks for developing UTIs What are the symptoms of UTI? They can be extremely uncomfortable and may include: painful urination pressure or burning sensation in the bladder a need to urinate more frequently abdominal pain fatigue and weakness strong-smelling pee urine that's cloudy or appears bright pink or red How is UTI diagnosed? You can easily do a home test with urinary test strips, where you can see elevated nitrites and leukocytes with UTI. Sometimes, especially if you have had reoccurring UTIs, your doctor might order a urine test, where the lab actually analysis the different bacteria in your urine and also see the severity of the bladder infection. Treatment of UTIs Conventional treatment for UTIs Unfortunately, the most common treatment for UTIs is antibiotics. In Estonia, where I live, doctors I have been to also recommend to drink uva ursi tea, take d-mannose, drink more water or recommend some other over the counter supplements, like Soluro Duo . But often women end up being prescribed antibiotics. The down-side of antibiotics is that, it might help you in the short-term, but the more frequently you have UTIs, the harder it is to have the infection cured with antibiotics and often you are being prescribed different antibiotics as the one that you took before, might not work. And over time you can start to experience antibiotics resistance, which means the bacteria (E.coli, the primary bacteria responsible for the UTIs), is able to defeat the drug designed to kill them. Every time you go on antibiotics, you damage your gut microbiome (reducing the good flora in your intestinal tract), your mitochondria (your body's cells powerhouses) and the microbiota in your vaginal cavity. Antibiotics can also cause yeast infections as when good bacteria is wiped out, it's harder to keep the yeast under control. So then doctor might prescribe you anti-fungal after an antibiotic. And you end up on this reoccurring UTI rollercoaster ride. How to treat UTIs naturally? There are several home remedies for UTIs you can try to stop the invasion of bacteria becoming a reoccurring problem and things you can do to avoid UTIs in the first place. I am going to list here different things you can try. And based on experience, I would really recommend you try the natural remedies first before deciding together with the doctor whether you need antibiotics. Sometimes the infection is so severe, that going on a course of antibiotics is necessary, but definitely worth to try other non-invasive remedies first. And if you have gut issues as well and you are aware of your diet not being clean, where you eat sugary foods, refined carbohydrates, processed foods on a regular basis- it's best to work together with a functional doctor, nutritionist, health coach to improve with you diet and lifestyle. Drinking adequate amount of water , herbal tea, which helps to flush the bacteria out from your body Urinating often and when the urge rises Urinating after sexual intercourse Wiping properly from front to back when going to toilet- this is a good tip to teach to young girls from an early age Wear loose-fitting clothes, allowing the area around urethra to stay dry (tight jeans, nylon underwear can be problematic. Also don't use perfumed pantyliners if using any) Avoid using spermicides and use lubricated condoms that don't contain spermicides Taking D-mannose Consuming probiotic food and/or taking good quality probiotic Using vaginal probiotics to improve the microflora and avoiding bubble baths and irritating soaps in the genital area. Drinking uva ursi tea or taking uva ursi tincture Drinking parsley tea Eating cranberries Eating garlic as it's antimicromial and anti-inflammatory Consuming ginger in your drink or food Eating parsley Drinking non-sweetened pure cranberry juice, diluted with water Taking Echinacea or Pau D'arco to improve the immune system Eating regularly foods high in vitamin C or taking Vitamin C supplement (makes urine more acidic) Making sure you avoid sugary processed foods and drinks, high carbs in your diet, alcohol Avoid getting cold on your feet, lower back and stomach area Reducing stress Improving sleep Always discuss the birth control options with your gynaecologist, as birth control pills which are often prescribed can cause issues and imbalances in the gut, causing bloating, diarrhoea, constipation etc. Using antibacterial essential oils diluted with carrier oil, topically- oregano, clove, myrrh, rosemary, basil Foods that help healing from UTIs- bone-broth , chicken, cranberries, wild-caught salmon, coconut, blueberries, dark leafy greens, broccoli, asparagus, carrots, celery, radishes, pumpkin, parsley, beans, lentils, seaweed, rice etc. Gut connection with UTIs If you have bacteria or yeast imbalances in the urinary tract or vaginal tract, you probably have issues in the digestive tract. You might want to look deeper into intestinal tract, if you have any underlying issues there. By fixing the gut, you help to improve the immune system in the vaginal area as well. Best is to find a functional medicine doctor in your area, who can help to dial in deeper into the underlying causes of the UTI, by also doing stool test, organic acid test etc. Uncomplicated UTIs usually resolves within days, especially if you follow the above recommendations. However, if you are experiencing severe symptoms or have reoccurring UTI, it's best to talk to your healthcare provider. If you need help and guidance on how to improve your diet and lifestyle, don't hesitate to reach out to me via e-mail info@katrinpeo.com .

In today’s world, ultra-processed foods (UPFs) are making up an increasing share of diets globally, contributing to various health issues due to their high sugar, salt, and unhealthy fat content. For example, in the UK, ultra-processed foods contribute around 66% of calorie intake among adolescents , highlighting their prevalence among younger generations​. The global shift toward highly processed foods means that even the average grocery store has become a challenging environment to navigate for those aiming to make healthier food choices. In this article I aim to offer practical steps for making healthier daily food choices, from selecting minimally processed whole foods to adopting better food preparation methods. Whether it’s choosing whole fruits over juices, opting for whole grains, or understanding the health impact of different food groups, these small changes can support overall well-being in a fast-paced world filled with convenience foods. Photo source: Pixabay Making the Most of Vegetables Vegetables are nutrient-dense foods that are best enjoyed in their natural form as much as possible depending on the vegetable, either raw, steamed, boiled, or baked. Shorter cooking times help preserve vitamins and minerals, so aim to cook vegetables for the minimum time required to soften them. Drizzle some extra-virgin olive oil on vegetables before eating to better absorb the vitamins. Aim to have half of your plate at every meal filled with raw and cooked vegetables. Including fermented vegetables  (like sauerkraut, kimchi, pickles) in your diet, ideally 1-2 tablespoons daily, supports your gut health with beneficial probiotics. Adding Legumes Regularly Legumes, such as beans, peas, lentils, and chickpeas , are excellent plant-based protein and fibre sources. If you buy the beans and peas raw, they should be soaked and thoroughly cooked before consumption to improve digestibility. You can purchase already steamed or boiled beans and lentils from the store, which are ready to eat- read the product label though to avoid unnecessary ingredients. Aim to eat legumes 3-4 times a week. Incorporating Mushrooms Weekly Mushrooms offer a variety of vitamins, minerals, and antioxidants, supporting overall health. Consuming mushrooms once or twice a week can diversify nutrient intake and add rich flavour to meals. Adding Sprouts Regularly Sprouts are rich in vitamins, minerals, and antioxidants, making them a nutritional powerhouse. Add a small amount to salads, sandwiches, or grain bowls to maximise these benefits. It's possible to purchase them from the grocery store, but it's also very easy to sprout the seeds at home . Enjoying Starchy Foods Wisely For starchy foods like potatoes and sweet potatoes, choose boiled, steamed, or baked methods over fried options to retain more nutrients and limit added fats. Avoid fries or heavily fried potato dishes to reduce unnecessary calorie intake and unhealthy fats. Eating Fruits and Berries Whole over Juices, Nectars Whole fruits and berries are better choices than juices and nectars, as they retain their natural fibres, essential for digestion and satiety. Consuming them whole provides a steady release of sugars into the bloodstream. Enjoy dried fruits only occasionally, as they contain concentrated natural sugars. Fresh or frozen options for vegetables, fruits and berries are ideal, where flash frozen actually helps to make sure most nutrients are retained and they are picked and packed at their best ripeness. Choosing Whole Grains Over Refined Grains Whole grains are essential for a balanced diet, offering more fibre, vitamins, and minerals than refined grains. When buying grain products like bread, pasta, and rice, opt for wholegrain options such as whole rye or whole wheat. Check the fibre content on the bread label (7g and more fibre per 100g is a good choice). These choices help balance blood sugar levels, keep you full longer, and improve digestion. When making oat porridge, choose steel-gut oats or rolled oats instead of instant oats. Try and buy oats, wheat, rice organic, when possible as many of these grain fields are sprayed with glyphosate and other pesticides . Dairy: Fermented and Unflavoured Choices For those who tolerate lactose (milk sugar) and casein (milk protein), fermented dairy products like kefir, yoghurt or sour milk are a good sources of beneficial gut bacteria, vitamin B12, and calcium. Stick to unflavoured yoghurt, cottage cheese, or curd cheese for a clean source of protein, and flavour them with fresh fruits, berries, chia seeds etc. Pre-flavoured dairy products sold in store very often contain too many added sugars and other artificial or unnecessary ingredients. In this article I provide some examples of milk products sold in stores and their sugar content . Selecting Fish, Poultry, and Meat Mindfully For animal protein, prioritise fresh fish, poultry (such as chicken or turkey), and lean meats- marinate them yourself as store marinades often contain sugar, thickeners, preservatives. Red meat (beef, pork, lamb) is best limited to not more than 500 grams per week due to saturated fat content. Avoid or purchase processed meat products like sausages, deli meats, meatballs, salamis and bacon as little as possible, as these are often high in salt, preservatives, and unhealthy fats. Eat Eggs Regularly Eggs provide high-quality protein, vitamins, and minerals. Soft-boiled eggs are absorbed more efficiently than hard-boiled eggs. According to for example Estonia national nutritional guidelines, it is not recommended to consume more than 0.5 eggs per day. When choosing eggs, it is better to purchase organic free-range eggs, because they contain more micronutrients due to the more diverse diet of the chickens. Choosing Fats Carefully When cooking with fats, olive oil is an excellent choice, especially for low and medium temperatures or as a dressing. For higher temperature cooking, ghee is a good choice. You can learn more about different types of fats and what fats to use for different cooking methods at different temperatures here . Daily consumption (a handful) of a variety of nuts and seeds (unsalted and not roasted) is recommended for their healthy fats, vitamins, minerals and fibre. Limiting Added Sugars for Long-term Health Limiting added sugars to less than 10% of your daily caloric intake (ideally under 5%) promotes optimal health. This amounts to no more than 50 grams, ideally under 25g of added sugar for a 2000-calorie diet. In this article I dive deep into the sugar, how too much added sugar affects our health and what are healthier choices to sweeten your food if desired. A Note on Alcohol Alcohol consumption poses risks to numerous body systems, and no amount is entirely "safe." While national dietary guidelines suggest a maximum of one drink per day for women and two for men , even moderate intake can have health consequences. Less is always better because even low and moderate consumption can affect health negatively depending on the person and their health status. One unit of alcohol is 10g of pure absolute alcohol, which is approximately one bottle of beer (330 ml), one glass of wine (120 ml) or one drink of strong alcohol (40 ml). How does alcohol affect health in a nutshell? Regular alcohol consumption has a negative effect on the liver, causing inflammation, fatty liver disease, and long-term excessive consumption of liver diseases such as liver cirrhosis. The liver is responsible for more than 500 functions in the body - in this article you can read about the functions of the liver and how you can support its health . Alcohol affects gut health by altering the microbiome (increasing the number of pathogenic bacteria) and also by increasing gut permeability, which allows toxins to enter the bloodstream, promoting inflammatory processes . Alcohol affects the health of the brain, causing short-term cognitive impairment and potentially long-term memory damage when consumed in excess. Due to its diuretic effect, alcohol stresses kidney function, contributing to dehydration and reducing the kidneys' ability to effectively filter toxins from the body. Alcohol causes hormonal imbalances and fertility problems Alcohol affects negatively cardiovascular and immune system functions. Given the wide-ranging effects of alcohol on our physical health, it is important to regularly assess our relationship with alcohol – assess the amounts we consume; evaluate the role alcohol plays in life and whether it supports or undermines our health values ​​and goals. Reading product labels It's important to read product labels in the grocery store, so you are making an informed decision what you put into your body- in terms of added sugars, thickeners, preservatives, food colourings etc. And it's important to teach the basics of how to read the labels also to your children. This article gives you guidelines how to do it . It's good to start with reading the labels of the products you typically buy to see which ones you might want to stop buying, for which ones to choose healthier alternatives. Creating a Balanced Diet as a Habit Making healthier choices isn’t about giving up favourite foods but about making better choices that support long-term health and wellness. A balanced diet rich in whole grains, fresh fruits and vegetables, lean proteins, and healthy fats can help manage cravings, sustain energy, and improve mood. By building healthy habits, you can enjoy the benefits of nutritious eating and feel your best every day. If you want to improve your diet, what to make healthier choices, but are unsure where to start, don't hesitate to reach out to me for nutrition counselling at info@katrinpeo.com .

Intermittent fasting and fasting are topics that are talked a lot in the health space. Both definitely have their benefits for health, but it's important to understand whether they are right for you. I covered this year intermittent fasting in my blog- what is it, the benefits and how to go about it. But in this blog I would like to focus more on women and cover the following: How should women start doing intermittent fasting What are benefits of intermittent fasting and fasting How should women move into longer fasts How should you prepare for a fast How to intermittent fast and fast around your monthly cycle The importance of liquids during fasting Who should NOT fast Intermittent fasting for women Women bodies are more sensitive due to hormonal changes throughout the month. We should not go about intermittent fasting and fasting blindfolded and hard-knuckle through them, same as we should not go hardcore keto for long periods of time. Our bodies need different types of nutrition depending where we are in our cycle. If you have never done any intermittent fasting or fasting, it's better to start with intermittent fasting first. Intermittent fasting is about eating your meals during specific time window of the day and then not eating the rest of the time. It's good to start practicing intermittent fasting by eating your meals during 12h window during the day and then fasting the rest of the time. So let's say you eat your 2 or 3 meals between 7am and 7pm and then stop eating at 7pm and eat only the next stay at 7am. You can choose your own time-frame (from 6am to 6pm, from 7am to 7pm, from 8am to 8pm), but 12h is a good starting point to take a break from food. Drinking water and herbal tea without sugar or honey is ok during the fasting time- they don't take you out of fast. Ideally you should not push your last meal after 7pm. It's good to give your digestion a rest 3+ hours before bed time, as your digestion system is slowing down after 6pm. What are the health benefits of fasting? It's a great tool to loose weight and to heal your body- brain health, gut health, hormones Promotes the secretion of human growth hormone, which is known to help to increase muscle strength, improving workouts Human growth hormone is also slowing down the ageing process Normalises insulin sensitivity (insulin is a fat storage hormone) Lowers LDL cholesterol Normalises your hunger hormone ghrelin etc We have two ways we burn energy in our bodies- when we eat our foods and when we are in our fasted state and then use the food and glucose we have stored for energy. When you go on a keto diet and consume very few carbohydrates- you are making yourself a good sugar burner. But fasting is a really good way to turn yourself into fat burner. Fat burner is where your body decides that there is no food coming in- your glucose is going down- so your body goes for glucose in your fat and starts to burn that. If your body is able to burn both the sugar and the fat, then this is where you loose weight. If someone is loosing weight, they are already starting to see the benefits to health- improved energy, better brain health, better glucose and insulin markers, better hormonal health. We want to be metabolically switching- from a sugar burner to a fat burner and vice versa. People on keto diet, if they are not fasting, they are working in a low-carb state. There is a good chance these people are not metabolically switching. You are not accessing that fat burner system, if you only go low-carb diet. If we compress our eating window and elongate our fasting window, we are going to be able to make a deeper change in our metabolic state. How to go about fasting? When we start packing on more weight, we go and start demonise our bodies- creating negative energy around ourselves. Look at yourself, appreciate where your body is at the moment and decide how can you start to practice intermittent fasting for your body. It's important to be intuitive about it- listen to your body. Also if you have health concerns, it's good to work with a health-practitioner before starting to do longer fasts. Intermittent fasting If you go 13 to 15 hours without food during the night, your body will make a switch to fat burner, which means glucose will go down, body will switch over to fat burning mode and start to make ketones, by burning your fat. Your energy levels will improve, inflammation markers come down, you start to make more human growth hormone. Below I cover what happens in the body during longer fasts. 17-hour fast This is where autophagy starts to kick in. Autophagy is your body's way of cleaning out damaged, old cells so that it can generate new healthier cells. Your glucose in the cells, liver and muscles begin to decrease rapidly, which causes your body to burn stored fat to keep up with the needed energy. 24-hour fast Your body enters into a state called ketosis, where you are burning your stored fat cells for energy. As the fat cells are broken down for energy, ketone bodies are created and released into your bloodstream. Also ketone bodies become a fuel for your brain, when glucose is scarce, which can lead to a better mental performance, mental clarity. Your brain also starts to increase the production of brain-derived nootropic factor, which supports the growth of brain neurones, improving the long-term memory, learning, coordination. Your body's gut microbiome gets reset. You get stem cells that help with fighting SIBO and candida. This is where you start repairing your gut. 36-hour to 72-hour fasts You are deep in fat burning state. Your dopamine pathways start to kick in, more dopamine receptor sites gets produced. You improve your anti-aging markers and also at 72h fasts your immune system reboots itself. Preparing for fasting Before you start practicing fasting, it is important to review and change your current diet: Eat a variety of foods (vegetables, fruits, berries, legumes, mushrooms, whole grains, dairy products, nuts, seeds, healthy fats, meat, fish, eggs) Remove from your menu as much as possible refined and ultra-processed foods, sweetened drinks to reduce the amount of added sugar, artificial flavours and preservatives Women and fasting We have a hierarchy system for our hormones. At the bottom of the hierarchy are your sex hormones (oestrogen, testosterone and progesterone). What will greatly influence these hormones is the hormone above it- insulin. Women with PCOS (Polycystic Ovary Syndrome) are often insulin resistant. If your insulin is out of balance or you are insulin resistant, you are throwing the sex hormones off- you are not getting enough progesterone, which is a big issue for your emotional health. Above insulin is cortisol. If cortisol is high in your body, then it's more difficult for the body to manage insulin and also to produce progesterone. At the top of the hierarchy is a feel-good-hormone oxytocin, that we get from hugs, petting our pets, from great conversations with friends and loved ones. If you manage to keep these hormones in balance in this order, then your body should be humming. We need to look at the needs of the sex hormones. If you are a menstruating woman- then your oestrogen wants you to be insulin sensitive, so you need to keep insulin down. A normal cycle of a woman is anywhere from 21-35 days and consists of 4 phases: Menstrual phase (your monthly period, from day 1 to 5): Your body is shedding the lining of your uterus called the endometrium, which leads to bleeding (oestrogen and progesterone are very low) Follicular phase (from day 1 to 13): Right after your period and where both oestrogen and progesterone begin to rise Ovulatory phase (day 14): Oestrogen hormone peaks and at the end of this (short) phase, one of your ovaries releases an egg, and progesterone and testosterone hormones rise Luteal phase (from day 15 to 28): A mature egg is released and if not fertilised by sperm, hormone levels decrease and the cycle starts again. Progesterone is elevated as well as increased levels on oestrogen. How to intermittent fast and fast during your cycle? In 1-10 day of your cycle- you do great both with fasting and you do great with ketogenic diet. With fasting and ketogenic diet you improve oestrogen sensitivity as well as insulin sensitivity. In day 11-15 where you normally have your ovulation, you have oestrogen at its highest, you have testosterone at its highest, and a little bit of progesterone. Do intermittent fasting (13-15h fast is good)- lean in more on foods, diversity off vegetables, leafy greens, good quality proteins , and healthy fats, no alcohol. Liver is your organ that needs to break the hormones down, so keep it working well especially during this phase. After ovulation you can do couple of days longer fasts and do keto a little more. In day 19 your body wants to make progesterone (a week before your period). Do not fast as then your cortisol (stress hormone) level goes up and therefore your progesterone goes down. Try 11 to 12 hours intermittent fasting. Lean in more on foods that raise glucose and supports progesterone (squashes, potatoes, citrus fruits, tropical fruits, beans, seeds like sesame seeds and sunflower seeds, grass-fed beef etc.) Women in menopause Women over 40 when they start entering into peri-menopause, their oestrogen declines and they will become more insulin resistant. For women in menopause it's important to start off with intermittent fasting- and slowly ease into longer fasting. It's also good to do one or two days a week, where you don't do longer fasts (again 11-12h intermittent fasting). Make sure you consume enough liquids while fasting It's very important to note, that while you are fasting, you should consume enough liquids- 2-3 litres a day. Remember, we are 60% water as humans. So consume liquids like water, tea (not sweetened), bone broth, coffee (black and be mindful on the quantity). Avoid any sugary drinks. It's also good to add electrolytes to your water to increase the potassium, magnesium and phosphorus levels in your body. Feeling of hunger is normal when fasting. But if you are feeling weak, shaky, dizzy during fasting, then it's time to break the fast and eat a nourished meal. Most important is to listen to your body. Who should not do extended fasts? Children Underweight people Anyone with eating disorders (anorexia, bulimia etc) If you have any chronic health issues- always consult with your healthcare provider before starting to do longer fasts If you want to improve your diet, have health goals you want to reach and feel you need support, don't hesitate to reach out to me for nutrition counselling and health coaching at info@katrinpeo.com .

A topic that I covered in two of my last health and nutrition presentations, one to an international school secondary class students and the other one to professional business people club, is how to read nutrition labels. What came to me as a surprise is that from the children hardly anyone read the product labels in the shop when buying a food items like chocolate, chips, candy, ice-cream, protein bars etc. So I thought to write a broader article how can you shop your groceries for better health, how to be more mindful as a consumer as at the end of the day it's us voting with our money for what products we create a demand for. Photo source: Unsplash 1. Purchase whole foods Whole foods are foods which are minimally processed and free of artificial substances. These include fresh vegetables, fresh fruits, nuts, legumes (beans, lentils), meat, fish, eggs and whole grains. With whole grains, it's recommended to consume gluten-free and if possible lectin free (defensive mechanisms of plants) grains- opt for millet, sorghum, teff and fonio. Though buckwheat and quinoa don't contain gluten, they do contain lectins - so it's important to soak them properly and pressure-cook them. You can read more about lectins from Dr. Stephen Gundry, what foods contains them, how to reduce lectin content in the foods . 2. Purchase local, organic food where possible I know it's not always possible depending where you live to purchase locally grown food, but do the best you can (even if it's for example focusing buying locally grown food during the summer months in Northern Europe). The more food needs to travel, the more nutrients it looses. When you purchase eggs , it's better for you and for the environment to buy eggs from chicken who are able to forage freely, eat omnivorous diet with worms, organic grain. Eggs from these chicken contain more vitamin A, more Omega-3 fatty-acids, less saturated fat, more vitamin E etc. Look for the marking on the egg. The first number on the egg indicates how it was produced: 0- organic egg production; 1- free-range eggs; 2- deep litter indoor housing; 3- cage farming. When you purchase meat , ideally look for meat that is grass-fed, grass-finished for the beef; free-range chicken, chicken grown without antibiotics; grass-fed lamb. But if you find or can't purchase organic, grass-fed beef, know that it's still better to eat conventional meat than eating processed meat products, like hot dogs. When you purchase fruits and vegetables , it's good to follow on a regular basis the Dirty dozen list to understand which fruits and vegetables are highly recommended to purchase organic to avoid the heavy pesticides load on your body and which ones are ok to buy non-organic. Here is Environmental Working Group 2022 list for Dirty Dozen . And here is the 2022 list for clean fifteen fruits and vegetables from the Environmental Working Group - these have the least pesticide residues from fruits and vegetables. If you want to learn about the safety of one of the most commonly sprayed commercial and residential weed killer Roundup, click here . When you purchase dairy , opt for as clean as possible and as much as possible in its natural state. Fermented dairy products are better for you, like kefir, ricotta cheese, natural Greek yoghurt, sour cream, cottage cheese. From cheese, better options are for example mozzarella, parmesan, Swiss, Pecorino Romano, feta cheese from goat or sheep milk. 3. Read the product labels Whole foods, like vegetables and fruits don't come with a label, as well as when you buy fresh meat, fresh fish, seafood, raw nuts and seeds, eggs, fresh herbs. But when you buy any packaged product for the first time, read the product label. You can use the following simple guidelines: Check the order of ingredients (they are listed in the descending order, the ingredient you have the most in the product is listed first and what there is the least, is listed last The longer the ingredient list, the more processed the product is . As a general guideline, avoid products that have more than 5 ingredients listed. Check the sugar content . Take the total carbohydrate number and subtract any fibre that's shown on the label. Then you get the actual sugar amount. Then divide the number by 4 (there is an average of 4g of sugar in 1tsp) and you get how many teaspoons of sugar is in the product. Know that sugar comes in different forms. Here is my blog post on sugar and a list of sweeteners what is best to avoid . Check for thickeners and emulsifiers (soy lecithin, sunflower lecithin, guar gum, carrageenan, pectin, gelatin, polysorbates, monoglycerides. Though emulsifiers can be derived from natural sources (animal and plant products), they can also be man-made chemically. The more natural emulsifiers are for example lecithin and guar gum and are associated with few health risks if consumed in small quantities. But if you consume too much of them, they can cause diarrhoea, bloating, abdominal pain. Highly processed food additives can be more difficult to break down and can affect negatively your microbiota. Check for preservatives and additives . Ideally you should avoid products with preservatives and additives and buy organic packages foods where possible. Here are the most common food additives and preservatives to avoid: trans fats (hydrogenated oil, margarine, shortening), sodium nitrite, sodium nitrate monosodium glutamate (MSG), artificial food colours (Yellow 5, Blue 1, Blue 2, Red 3, Yellow 6 etc), high fructose corn syrup, BHA, BHT, sulfites, sodium benzoate, potassium benzoate, benzene. 4. Choose the oils and fats you buy wisely The best oils, fats for health and cooking are extra-virgin olive oil, ghee, extra-virgin coconut oil, avocado oil, camelina oil, hemp seed oil, walnut oil, MCT oil, sesame oil, butter. You can read more about healthy fats, what oils and fats to use with different cooking methods from the following blog post . 5. Opt for whole fruit, instead of juices, nectars, smoothies If you have been used to purchasing juices, nectars, smoothies from the store you might want to consider making a shift. As with other packaged goods, check the ingredients list, nutritional value. Very often fruit juices (especially the ones without the pulp) have a high sugar content (fructose is a sugar), low in fibre and therefore affecting your blood sugar negatively. It's better for your health to buy whole fruits, eat them as whole or make a smoothie at home, where you can control how much fruit you add into your smoothie. Here is a guide how to make smoothies, smoothie bowls so that they keep you satiated and don't spike your blood sugar. 6. 'Gluten-free' doesn't necessarily mean it's healthy You will find in bigger grocery stores, supermarkets shelves or an isle with products labeled gluten-free. If you are someone who has celiac, non-celiac gluten sensitivity , or you simply choose to stay away from gluten containing foods, you might be especially drawn to these shelves in the shop. But same like with any packaged foods, please do read the product labels. These products often contain sugar, corn, soy, artificial sweeteners, emulsifiers, preservatives or are high in other lectin containing foods. 7. Don't be afraid of frozen foods Buying vegetables, berries and fruits that are frozen, can save money as well as since they are frozen at the point of picking, their nutrients are locked in making them more nutritious than fresh fruits and vegetables that need to travel long distances to get to your local grocery store. With fish, other seafood- check the ingredient list and where possible opt for wild-caught rather than farmed. 8. If it's in your shopping trolley, it's in your stomach Consider your shopping trolley as your extended stomach. If you buy that carton of ice cream, bag of chips, bag of candy, box of chocolate- it's often that people are not able to eat these in moderation, having just a few bites. They tend to eat the whole thing. Try and be mindful what you put into your trolley as it will end up in your stomach. If it helps, try and visualise that whole bag of chips in your stomach, causing inflammatory response. 9. Make a shopping list before you go shopping or shop your groceries online This is probably self-explanatory, but if you create a list of products you need, you save time in the shop as well as money, as you won't be deviating from your path of your intent and really get what you need. Another option for making sure you stick to what you really need, is to buy your groceries online. It can be overwhelming to consider all the above steps if you are someone who has not been used to paying attention to these areas. But even taking one of the above steps at a time will help you to become more mindful as a consumer, making better choices for your own and for your family's health. Also, do the best that you can considering your income, your lifestyle. If you are someone who is truly confused about what you have in your cupboards, fridge at home, what's healthy, what's good for you, how to make the best choices for your health at the store, don't hesitate to reach out to me for nutrition counselling and health coaching at info@katrinpeo.com . I have helped my clients by going grocery shopping together with them, explaining what's good, what's not, how to read the product labels etc.

These delicious lentil muffins are packed with protein and fibre, making them a perfect nutrient-dense healthy dessert. The recipe contains no flour, relying on lentils, eggs, and hazelnuts as the primary sources of protein, while linseeds, chia seeds, psyllium husks, and cacao add a good dose of fibre. Protein-Packed Chocolate Lentil Muffins with Hazelnuts Ingredients : 150g cooked lentils (When I have no time to cook lentils, I purchase steamed lentils ready to use- this one is available to buy in Estonia ) 3 eggs 40g of butter 20g psyllium husks 20g crushed linseeds 20g chia seeds 20g cacao powder 50g dark chocolate, chopped (I use Bitter chocolate (with 87% cacao content), but you can use also with 70% cacao content- dark chocolate is healthier). 1 medium banana (about 120g), grated 1-2 tbsp honey (this depends whether you like a bit sweeter batter) 40g hazelnuts, chopped 1-2 tbsp coconut sugar (this depends whether you like a bit sweeter batter) 1 tsp baking powder ½ tsp baking soda ¼ tsp salt Vanilla extract to taste Instructions : Preheat the oven to 180°C (350°F) and line a 12-cup muffin tin with paper liners or use silicon muffin cups (I use the latter ones as they are easy to pop the muffins out, don't require greasing) In a large bowl, grate the banana and mix it with melted butter, honey and coconut sugar until smooth. Add the cooked lentils and eggs, and blend together using a hand mixer or blender until well combined. In a separate bowl, mix the psyllium husks, crushed linseeds (I use coffee grinder for grinding the seeds), chia seeds, cacao powder, baking powder, baking soda, and salt. Gradually fold the dry ingredients into the wet ingredients until well incorporated. Gently stir in the chopped hazelnuts and dark chocolate pieces. Spoon the batter into muffin tin or silicon muffin cups. Bake for 25-30 minutes, or until a toothpick inserted into the center comes out clean. Let the muffins cool for a few minutes before transferring to a wire rack or plate to cool completely. Enjoy these nutritious lentil muffins as a fibre-rich and protein-packed dessert! ​ You can find more healthy muffin recipes in my blog .

In today's modern world, it can feel overwhelming to understand what's truly safe to consume or use in our daily lives. Over the past few decades, our food and environment have changed significantly, particularly in the amount of industrial chemicals and additives that have found their way into our water, food supply, and personal care products. Estimates suggest that over 10,000 chemicals  are intentionally added to food products globally. These include preservatives, flavour enhancers, colorants (food dyes), emulsifiers, stabilisers, artificial sweeteners etc. However, it's important to note that in addition to these intentional additives, food can also contain unintentional contaminants such as pesticide residues, packaging materials, or environmental pollutants like PFAS (per- and polyfluoroalkyl substances). I listened yesterday a podcast from Max Lugavere, where he interviewed Dr. Yvonne Burkart , a board-certified toxicologist with over 15 years of experience specialising in environmental health, chemical safety, and human health risk assessment. This is what triggered me to write the below article to share what I learnt from this particular podcast as well as from elsewhere over the years and what I practiced myself and with my family in order to reduce toxic burden. Making intentional, step-by-step choices, you can reduce your exposure to harmful chemicals and improve your overall well-being. The Growing Concern with Industrial Additives Industrial additives in food and water are substances introduced during production to enhance appearance, extend shelf life, or improve taste. However, these chemicals can lead to a range of health issues, from hormone disruption to inflammation, and even chronic diseases. Dr. Yvonne Burkart stresses that many of these chemicals, have no long-term safety studies, and yet, they’re pervasive in what we consume daily. Max Lugavere’s interview with Dr. Burkart also highlighted alarming concerns about chemicals like PFAS (per- and polyfluoroalkyl substances), which are known as "forever chemicals" because they persist in the environment and our bodies. PFAS are found for example in food packaging, water supplies, and also in non-stick cookware. These substances are linked to various health problems, including immune system suppression, liver damage, and even cancer. Health Risks of Industrial Additives Some of the known health issues related to industrial additives include: Endocrine Disruption : Chemicals like BPA and phthalates, found in plastic packaging and food containers, interfere with hormone regulation. These chemicals mimic hormones like oestrogen, disrupting body's natural balance and potentially leading to reproductive issues, thyroid dysfunction, and metabolic disorders like obesity and diabetes. Inflammation & Autoimmune Diseases : Additives in processed foods, such as emulsifiers and preservatives, can disrupt gut microbiome, cause digestive issues like bloating and constipation, triggering inflammation and increasing the risk of autoimmune conditions, such as Crohn's disease. You can learn more about the food additives in this article . Allergies and Sensitivities : Certain food additives, such as artificial colourings, preservatives (e.g., sulphites), and flavour enhancers (e.g., MSG), are known to trigger allergic reactions, food sensitivities, and symptoms like headaches, hives, or respiratory issues, especially in sensitive individuals or children. Neurological Damage : Heavy metals like lead and mercury, sometimes found in water or food sources contaminated during processing or packaging, can lead to neurological damage. Prolonged exposure to these metals can impair brain development in children and cause memory problems, cognitive decline, and mood disorders in adults. Behavioural and Mental Health Issues : Additives can affect the central nervous system, brain chemistry, and neurotransmitters, which can contribute to hyperactivity, anxiety, and depression. Inflammation triggered by additives may also play a role in these mental health issues. Since chronic low-level inflammation is associated with both ADHD and depression, the consumption of additives that promote inflammation could exacerbate these conditions. Carcinogenic Risks : Certain industrial additives have been linked to cancer. For instance, nitrates and nitrites used in processed meats as preservatives can form nitrosamines, which are known carcinogens. Other chemicals like aspartame and BHA (butylated hydroxyanisole), used as artificial sweeteners and preservatives, respectively, have been associated with cancer in animal studies, though human research is still ongoing. Step-by-Step: How to Detoxify Your Life The good news is that you don’t have to overhaul your entire lifestyle overnight. Small, sustainable changes can make a big difference over time. Here’s how to get started: 1. Make Better Food Choices Start with Fresh, Local Produce : Opt for locally sourced, seasonal, organic foods whenever possible to reduce your exposure to pesticides and chemicals used in industrial farming. Use the Environmental Working Group's (EWG) Dirty Dozen and Clean 15 when you purchase berries, fruits and vegetables : The Dirty Dozen list highlights fruits and vegetables with the highest pesticide residues, while the Clean 15 lists those with the least. Focus on buying organic for the Dirty Dozen, and prioritise cleaner options for the rest. Avoid Ultra-Processed Foods : Processed foods are typically packed with additives, artificial flavours, and preservatives. Choose whole, unprocessed foods as much as possible. Make sure you familiarise yourself how to read product labels, so you can make informed and better choices for your health. You can find guidelines how to read product labels from here . Natural Detoxification : Our bodies naturally detoxify through key organs like the liver, kidneys, skin, lungs, and digestive system, which work together to eliminate toxins and waste products. The liver filters harmful substances from the blood, breaking them down for excretion, while the kidneys flush out toxins through urine. To support these natural detox processes, consuming foods rich in antioxidants, fibre , and essential nutrients is crucial. Leafy greens, cruciferous vegetables (like broccoli and cauliflower), citrus fruits, and berries help neutralise toxins, while foods high in fibre- such as whole grains, legumes, and seeds- promote efficient digestion and waste removal. Water, green tea , and lemon water are excellent for hydrating and supporting kidney function, helping flush out toxins from the body. Engaging in regular physical exercise that makes you break a sweat, as well as using a sauna, are excellent ways to support detoxification. A key detoxifier in the body is glutathione, often called the master antioxidant, and its production increases with exercise. To naturally boost glutathione levels, it's essential to get quality sleep, engage in both aerobic and weight-bearing exercise, and consume sulfur-rich foods like cauliflower, broccoli, Brussels sprouts, garlic, and onions. Glutathione is composed of the amino acids cysteine, glutamate, and glycine, which the body synthesises from a variety of foods. These include protein-rich sources like beef, chicken, fish, eggs, dairy, lentils, legumes, and whole grains like oats and barley, as well as nuts, seeds, leafy greens, seaweed, salmon, soy, and mushrooms. A balanced diet with these foods ensures the body has what it needs to produce glutathione and maintain optimal detoxification. Learn in this article how you know your body is in need for a detox . 2. Water Quality: Filter Tap Water, Don’t Rely on Bottled Water Why Tap and Bottled Water (in plastic) Are Not Ideal : Tap water can contain contaminants like chlorine, fluoride, heavy metals, residues of pharmaceuticals etc while bottled water often leaches microplastics and chemicals from its packaging. If you purchase bottled water, best is to buy in a glass bottle. If you are travelling, carry an empty water bottle along and fill it up with filtered water where you have access to it. If you don't have access to any other water than water in plastic bottle in the stores, try and purchase the water in a stronger plastic as stronger plastic bottles are often made from polyethylene terephthalate (PET) or high-density polyethylene (HDPE). These materials are more durable, less likely to degrade quickly, and have a lower risk of chemical leaching. Softer plastic bottles are typically made from low-density polyethylene (LDPE) or contain plasticisers like phthalates. These chemicals help make the plastic flexible but can leach into the water, especially when exposed to heat or sunlight. Phthalates are known endocrine disruptors, which can interfere with hormone function and may pose health risks. Use a Water Filter : While municipal water is treated to meet safety standards, it doesn’t remove all potential pollutants. A water filter can help reduce or eliminate these contaminants, providing cleaner, safer water for drinking and cooking. I personally have been using Aquaphor water filter at home. 3. Reassess Your Skincare Routine The Skin Absorbs What You Put On It : Many people don’t realise how much of what they apply to their skin is absorbed into the bloodstream. Ingredients like parabens, phthalates, and synthetic fragrances can disrupt hormones and increase toxic load in the body. Switch to Natural Products : Look for skincare brands that use organic, non-toxic ingredients. Check labels and avoid products that contain harmful chemicals like sulphates and formaldehyde-releasing preservatives. Environmental Working Group has a databased called Skin Deep with over 115,000 evaluated beauty products- they help you to review your existing beauty products and make better choices with your next purchase. I personally use pure shea-butter and cold-pressed sesame seed oil to moisturise my skin for years now. Whenever I feel, I also add a drop or two essential oils to the moisturiser depending on what natural scent I feel like having around me. You can find more about which essential oils are good for skin health from here . 4. Clean Your Home, Clean Your Air Ditch Toxic Cleaning Products : Conventional cleaning products often contain harsh chemicals that affect indoor air quality and pose health risks. Opt for natural alternatives like, plain water, vinegar, baking soda, lemon juice concentrate and plant-based cleaners. Essential oils like lemon, tea tree and orange are all good to use either as anti-bacterial, anti-fungal or tackling greasy jobs in the kitchen. Burning Candles At Home : Candles, particularly those made from paraffin wax, can release harmful chemicals when burned. Paraffin is a byproduct of petroleum, and when it burns, it emits substances like benzene and toluene, both of which are known carcinogens. Additionally, many candles contain synthetic fragrances, which can release volatile organic compounds (VOCs) into the air, leading to indoor air pollution. These chemicals may cause respiratory issues, headaches, or exacerbate conditions like asthma. Candles with lead-core wicks can also release toxic heavy metals, which are harmful when inhaled. Opt for candles made from beeswax, soy wax, or coconut wax. Avoid synthetic fragrances. Instead, choose candles scented with essential oils. Ensure the candles have wicks made from cotton or wood. Improve Ventilation : Indoor air can be more polluted than outdoor air due to chemicals from household items. Increase airflow in your home by regularly opening windows and using air purifiers. We are personally using Coway air purifier at home. Conclusion: Small Steps for Big Health Gains Dr. Yvonne Burkart emphasises that detoxifying your life is not about doing everything at once, but rather making conscious, gradual improvements. Begin by focusing on the areas that feel manageable to you—whether it’s food choices, water quality, or cleaning up your skincare routine. By taking small, consistent steps, you can significantly reduce your exposure to industrial additives and other harmful chemicals, while supporting your body’s natural detoxification processes. By empowering yourself with knowledge and making mindful decisions, you can safeguard your and your family's health and well-being for the long term.

Depending where you live, what you eat or drink, what you put onto your body, the quality of the air you breath- your body could be burdened with high or low level of toxicity. Our bodies detox naturally, but depending on the chemical load, the detox pathways may not work so well, so supporting them with our dietary and lifestyle choices and activities is important. What causes toxins in the body? Tobacco Drugs Alcohol Amalgam fillings in the mouth Carbon monoxide, other industrial gases that we breathe Heavy metals - mercury, lead, cadmium, copper, chromium, nickel, arsenic Stress, depression, anxiety, sadness Cosmetic products Household cleaning products Plastic products Taking medicines Drinking impure unfiltered water Pesticides that are sprayed on grains, fruits, berries, vegetables and what we eat Antibiotics that are fed to the animals, the birds whose meat we eat Viruses and bacterial infections Parasites and fungi Mold at home Your own body also produces autogenous toxins as a result of metabolism Signs and symptoms your body could be showing if it's in need for detox support weaker immune system- chronic infections and illnesses (cold, sinus infections) trouble concentrating or brain fog skin breakouts, eczema, dry skin, rashes as it's typically the first organ to reveal that something is not right with your detox pathways and your gut gas, bloating, indigestion, constipation headaches and migraines (due to sluggish liver, hormonal issues) sugar cravings, which could be a result of candida, chronic stress or insulin resistance chronic fatigue caused by mitochondrial disfunction nutrient deficiencies (A, B, C, D vitamins, magnesium, zinc, selenium) feeling anxious and depressed PMS or irregular periods difficulty loosing weight, especially around the belly area Why you should support your bodily detox systems? We can't expect the body to do what it's meant to be doing if it if has to fight different toxins. Below are some of the key reasons you we need to support your detox systems: For energy. With proper detox you support your energy powerhouse- your mitochondria. If you didn't know there is around 3000 mitochondria in every single cell of our body and they create the energy we need to do anything in our daily lives. But they can be easily damaged by constant viruses, parasites, medication, oxidative stress etc. Mitochondria need proper fuel to function. Focusing how to fuel yourself properly with food and clean water and getting adequate sleep is paramount. For liver health . Its main function is to clean our body from toxins, but if it's sluggish, it can't perform the 500 and more functions it's supposed to do inside the body. To keep your body clean and functioning your liver needs to function. If your liver is functioning, your skin clears and your bowel movements get more regular. For reducing or avoiding belly fat. Rather than depriving yourself from food, support and reset your hormones with healthy nutrition. Food deprivation increases our hungry hormone ghrelin and tells the body it's still hungry. Simple steps to support bodily detox Following easy steps and incorporating a few detoxifying foods into your diet is the best way to improve your built-in bodily detox system and supply your liver with the tools it needs to clear out toxins efficiently as it should. Drink enough clean water as water helps to dilute and flush out toxins. Also drink herbal teas (chamomile, calendula, lemon balm, nettle, mint, cumin, fennel, liquorice root etc) and good quality green tea, like matcha . Add more natural detoxifying foods to your diet- bone broth , sprouts , grapefruit, rucola, dandelion greens, spruce tips , beetroot, celery, lemon, Brussels sprouts, coriander, garlic, berries, nuts and seeds. Add more vegetables, berries, fruits, legumes and high quality protein to your diet. Become more creative with your food seasonings, by using more fresh and dried herbs and spices, like basil, parsley, rosemary, thyme, oregano, cumin, as they all provide many powerful health benefits. Ditch sugar-sweetened beverages (sodas, sweetened coffee and tea, sports drinks) and instead drink water, unsweetened tea (best are herbal teas) Avoid products with sugar (cakes, cookies, candies). Read product labels for added sugar. Avoid alcoholic drinks Instead of processed meats like sausages, viennas, bacon, hot dogs consume organic chicken, wild-caught fish like salmon, grass-fed beef Cut out all refined and heavily processed foods Review your cosmetic products that you apply to your skin on a daily basis so that there are as few of them as possible, and choose ecological Review your household chemicals that you use to clean your home, clothes, and dishes (use ecological, use as little as possible. Water, vinegar, soda, lemon, essential oils like orange, tea tree oil can do a lot) Minimise the use of plastic as much as possible - plastic cups, plastic bags, plastic packaging, synthetic clothing Get an adequate amount of quality sleep (at least 7-8 hours per night) Use air purifiers in the rooms where you spend more time (like bedroom and living room)- important depending where you live and if you are able to air the rooms with outside air (if the air outside is not clean enough) and if you are struggling with allergies, chronic sinus infections Exercise regularly as this improves your detoxifying pathways- your lungs, your skin and your lymphatic system Try and minimise your stress levels by incorporating meditation, yoga and essential oils in your daily routine If you feel you are in need to support your body's detox pathways, don't know where to start and need a nutrition counselor and health coach on the side to guide you, support you, don't hesitate to reach out to me at info@katrinpeo.com .

Over the 7 years I have been learning, studying nutrition, I've had to rethink many aspects of nutrition that I thought were simple and straightforward. What we eat and even the chemicals we put on our skin have profound effects on our health, and we often underestimate how food impacts our body. One such topic where my understanding and views have evolved is vitamin D —often seen as a simple supplement with seemingly only positive effects. However, it’s not that simple. This article summarises the insights from a recent ZOE podcast featuring experts Professor Tim Spector and Dr. Federica Amati. Photos sources: Pixabay Vitamin D- The Sunshine Vitamin, or Something Else? Vitamin D has been dubbed "the sunshine vitamin," playing a crucial role in maintaining health, particularly in bone growth, immune function, and reducing inflammation. One billion people globally are said to have low levels of vitamin D. It’s no surprise that so many people reach for supplements. Governments worldwide recommend taking vitamin D pills for at least half of the year. In the UK, the suggested daily amount is 400 IU (international units), while in the US, it's 600 IU. But what if we're getting it wrong? As also pointed out in the ZOE podcast, vitamin D isn’t even technically a vitamin— it’s a steroid hormone . Our body can produce it through sunlight exposure, which differentiates it from real vitamins, such as, B and C vitamins, that we must obtain solely from food. Also, our genes determine how much vitamin D our body needs, uses- so it's not the same level for everyone. Too Much of a Good Thing? In recent years, concerns have arisen about people consuming excessive amounts of vitamin D, which can lead to toxicity. Some studies show that individuals taking large doses—up to 5,000 IU or more a day—are at higher risk for fractures and falls. Unlike water-soluble vitamins like vitamin C or B, excess vitamin D isn't flushed out of the body but accumulates, which can lead to nerve and muscle issues. The takeaway from the podcast was clear: overdosing on vitamin D can be harmful, and it's important to balance intake through diet, sun exposure, and supplements carefully. The real confusion lies in the recommendations themselves. Blood levels of vitamin D vary widely from country to country, and experts, including Professor Spector, question whether these guidelines have become inflated without sufficient evidence. For example, in the US, a blood level of 28 ng/mL is deemed optimal, while in the UK, it's 12 ng/mL. Yet there's no conclusive proof that higher levels are better. As a result, many people are supplementing without understanding whether and how much they need it. How Do We Get Vitamin D? Vitamin D can be obtained from three sources: sunlight, food, and supplements. The body is designed to produce enough vitamin D from sun exposure, but lifestyle factors (spending a lot of your daily life indoors) and geographical location can limit this. Foods such as oily fish (herring, mackerel), mushrooms, eggs and dairy products are good sources of vitamin D, but they are rarely enough to meet the daily requirement. It's critical to remember that getting outside and exposing your skin to the sun on a daily basis is the best you can do—even for just 15 to 20 minutes a day without sunscreen during the non-peak UV hours (before 10am and after 4pm)—can naturally boost your needed vitamin D levels. Supplementing: Who Needs It? Certain groups do benefit from vitamin D supplements, particularly those with health conditions such as Crohn's disease, multiple sclerosis or cancer. Trials like the VITAL study have shown improved outcomes in patients already diagnosed with certain diseases when taking vitamin D. However, this doesn’t mean the general population should rush to the store for high-dose D-vitamin supplements. People living in the Northern Hemisphere often experience lower levels of sunlight during the winter months due to the angle of the sun and shorter daylight hours, which significantly reduces their body’s ability to produce vitamin D. As a result, individuals in these regions can be at risk of vitamin D deficiency. So supplementing with vitamin D during the winter months can help to maintain adequate levels. But it's best to get your blood levels checked first (your family doctor can order it or you can go to your closest lab yourself (like Synlab in Estonia) and then determine with your doctor if, how much and for how long you should supplement. Vitamin D deficiency is rare in healthy individuals with an active outdoor lifestyle and balanced diet, but for those at risk—such as older adults or people with limited sun exposure—supplementation could be beneficial. Conclusion: Reevaluate Your Supplementation In a world where we're often looking for quick fixes, vitamin D supplements might seem like an easy way to boost your health. However, as highlighted in the ZOE podcast, it’s vital to remember that vitamin D is not a cure-all and over-supplementing can lead to toxicity. It's best to focus on getting your vitamin D from regular exposure to the sun during non-peak UV hours, from a balanced diet and supplementing only when needed. For those curious about the latest science behind vitamin D, I encourage you to check out the full ZOE podcast episode  with Professor Tim Spector and Dr. Federica Amati, where they dive deep into the complexities of this so-called “vitamin.” References: VITAL Trial on Vitamin D National Health Guidelines on Vitamin D for the UK National Health Guidelines for Vitamin D in the US Public Vitamin D recommendations in Estonia If you are someone looking to improve your nutrition, lose or gain weight following a healthy balanced diet, but don't know where to start, do reach out to me for nutrition counseling at info@katrinpeo.com .

With the rising trend of personalised nutrition, many people are turning to specific diets in the hope of achieving better health, weight loss, or improved well-being. However, while certain diets may offer short-term benefits (like weight-loss), they can also have potential downsides, especially if followed longterm without professional guidance. This article aims to provide an overview of some of the most common diets—vegetarian, vegan, low-carb high-fat (keto), paleo, carnivore, gluten-free, lactose and casein-free, glycemic load, and the Mediterranean diet—discussing their core principles, pros and cons, and potential short- and long-term nutritional deficiencies. Before diving into these diets, it’s important to note that unless you have tested positive for a food intolerance (lactose, casein, gluten), have been diagnosed with celiac disease, or have serious food allergies (towards peanuts, seafood etc), it’s generally advisable to consume a whole foods diet that includes a wide variety of food groups: vegetables, fruits, berries, nuts, seeds, legumes, whole grains, meat, fish, and dairy. Following public dietary guidelines, such as the Estonian Food Pyramid (on below image) , can serve as a good foundation for building a balanced and sustainable diet. Photo source: Tervise Arengu Instituut I would also like to highlight the importance of getting adequate quality calories from food (this depends on your age, body weight and lifestyle (movement, exercise and sleep). There are diets out there that advice to consume 500kcal per day for a period of time, and while this type of caloric intake can be life-saving for morbidly obese people when done once or twice, it's not something that's recommended for people to practice over and over again. Consuming fewer calories per day than your basal metabolic rate (BMR)—the number of calories your body needs to perform basic functions such as breathing, maintaining body temperature, and supporting organs function—can lead to a variety of negative health consequences. When you consistently eat below your BMR, your body may enter a state of “starvation mode,” where it slows down metabolic processes to conserve energy. This can cause a drop in energy levels, loss of muscle mass, impaired hormone production, and disruptions in thyroid function, leading to slower metabolism over time. Additionally, chronic under-eating can result in nutritional deficiencies, impacting immune function, bone health, and overall vitality. Long-term, this can increase the risk of developing conditions like osteoporosis, heart problems, or reproductive issues, especially for women. For these reasons, it’s crucial to ensure your daily caloric intake from whole foods meets at least your BMR requirements to maintain healthy bodily functions and support overall well-being. Here are average energy daily needs based on the public dietary guidelines: But now let's dive into different widely practiced diets. Vegetarian Diet A vegetarian diet excludes meat, poultry, and fish but generally includes dairy products and eggs, depending on the type of vegetarianism (lacto-ovo, lacto, or ovo vegetarian). It focuses on vegetables, fruits, whole grains, nuts, seeds, legumes, dairy, and egg-based foods. Pros: High in fibre, vitamins, and antioxidants from a variety of plant-based foods. May lower the risk of chronic diseases such as cardiovascular disease, hypertension, and type 2 diabetes. Easier to meet protein needs than a vegan diet due to the inclusion of dairy and eggs. Can be more flexible than a vegan diet, making it easier to follow long-term. Cons: Potential deficiencies in vitamin B12, iron, and omega-3 fatty acids if dairy and eggs are not adequately included. Some vegetarian diets may rely too heavily on processed meat alternatives, which can be high in sodium and preservatives. Strict lacto or ovo vegetarian diets can lead to a lack of variety and may require careful meal planning. Potential Nutritional Deficiencies: Short-term:  Insufficient iron and protein intake if not planned well, leading to low energy and fatigue. Long-term:  Vitamin B12 deficiency, leading to neurological issues; iron-deficiency anemia; and potential omega-3 deficiency, impacting brain and heart health. 2. Vegan Diet A vegan diet eliminates all animal products, including meat, dairy, and eggs. It’s primarily plant-based and focuses on vegetables, fruits, whole grains, nuts, seeds, and legumes. Pros: High in fibre , vitamins, and antioxidants. May reduce the risk of chronic diseases such as heart disease, hypertension, and certain cancers. Environmentally friendly and promotes animal welfare. Cons: Potential deficiencies in vitamin B12, iron, omega-3 fatty acids, zinc, calcium, and protein if not carefully planned. People would typically need to supplement. Can be challenging to obtain all essential amino acids without varied plant protein sources. Higher risk of low bone density due to low calcium and vitamin D levels. Potential Nutritional Deficiencies: Short-term:  Inadequate protein intake, fatigue, and anemia. Long-term:  B12 deficiency (leading to neurological problems), iron-deficiency anemia, and bone health issues. 3. Low-Carb High-Fat Diet (Keto) The ketogenic diet emphasises low carbohydrate intake and high fat consumption to promote a state of ketosis, where the body burns fat instead of carbohydrates for fuel. Pros: Effective for rapid weight loss and blood sugar control. May reduce blood pressure, triglycerides and fasting glycose. May reduce appetite and increase satiety. Beneficial for some neurological disorders like epilepsy. Cons: Difficult to maintain long-term. Can cause nutrient deficiencies due to limited food variety. Risk of keto flu (nausea, fatigue) and increased cholesterol levels. Potential Nutritional Deficiencies: Short-term:   Electrolyte imbalances, dehydration, and digestive issues. Long-term:  Low intake of essential vitamins and minerals such as vitamin C, magnesium, and fibre, increasing the risk of cardiovascular disease. 4. Paleo Diet The paleo diet is based on the presumed eating patterns of our Paleolithic ancestors, focusing on whole foods like lean meats, fish, fruits, vegetables, nuts, and seeds while avoiding grains, legumes, dairy and processed foods. Pros: Emphasises whole, unprocessed foods. Rich in lean proteins and healthy fats . May help reduce inflammation , LDL cholesterol and promote weight loss. May help increase insulin sensitivity and improve glycose tolerance. Cons: Excludes entire food groups (grains, legumes, and dairy), which can result in nutrient gaps. Can be costly and difficult to follow. May lead to a higher intake of saturated fats depending on meat choices and the amount of meat consumed. Potential Nutritional Deficiencies: Short-term:  Lack of energy due to lower carbohydrate intake. Long-term:  Calcium and vitamin D deficiencies, potential for low carbohydrate-related fatigue. 5. Carnivore Diet This extreme diet includes only animal products such as meat, eggs, and dairy, excluding all plant-based foods. Pros: Can lead to rapid weight loss and reduced inflammation for some. Simple to follow and eliminates common allergens. Cons: Extremely restrictive and lacks variety. High in saturated fats, which may increase cardiovascular risks. No dietary fibre, which is essential for gut health. Can put strain on liver and kidneys Potential Nutritional Deficiencies: Short-term:  Constipation, nutrient imbalances, and lack of phytonutrients. Long-term:  Deficiency in vitamin C, potassium, and fibre, leading to possible long-term gut health issues. 6. Gluten-Free Diet A gluten-free diet eliminates gluten, a protein found in wheat, barley, and rye. It is essential for those with celiac disease or non-celiac gluten sensitivity. Pros: Essential for managing celiac disease and gluten intolerance. May reduce bloating and digestive discomfort for sensitive individuals. Cons: Can lead to lower intake of essential nutrients if relying on processed gluten-free products. Often higher in sugar and fat content. Possible deficiencies in fibre and B vitamins. Potential Nutritional Deficiencies: Short-term:  Lack of fibre and essential vitamins found in whole grains. Long-term:  Deficiency in iron, calcium, folate, and vitamin B12. 7. Lactose and Casein-Free Diet Eliminates lactose (milk sugar) and casein (milk protein), usually for those who are intolerant or allergic. Pros: Necessary for managing lactose intolerance and dairy allergies. Reduces digestive issues like bloating and cramps. Cons: Potential for calcium and vitamin D deficiencies. Limited dairy-free alternatives may be lower in protein and nutrients. Potential Nutritional Deficiencies: Short-term:  Lower calcium and vitamin D intake. Long-term:  Bone health issues due to chronic calcium and vitamin D deficiency. 8. Glycemic Load Diet Focuses on consuming foods with a low glycemic load to maintain stable blood sugar levels. Glycemic load is influenced by food processing method, cooking method, by food combinations, acidity level of a food, fibre content etc. Pros: May help with weight management and diabetes control. Emphasises whole, unprocessed foods. No need to avoid but replace certain foods within food groups. Similar to plate rule (carbohydrates, fats and protein) Cons: Can be complex to calculate glycemic load. May restrict some healthy foods due to their glycemic index. Potential Nutritional Deficiencies: Short-term:  Lower energy levels due to the exclusion of certain carbohydrates. Long-term:  Risk of inadequate carbohydrate intake, leading to fatigue and mood changes. 9. Mediterranean Diet This diet is rich in fruits, vegetables, whole grains, legumes, nuts, and olive oil, with moderate fish, poultry and low red meat consumption; a low milk products consumption (1-2 times per week). Pros: High in heart-healthy fats and antioxidants. May reduce the risk of heart disease, cancer, and cognitive decline. Flexible and easy to maintain long-term. Cons: Can be expensive due to the emphasis on high-quality ingredients. Higher fat content may not be suitable for those needing lower-fat diets. Potential Nutritional Deficiencies: Short-term:  Few deficiencies if well-balanced. Long-term:  If improperly followed, may lead to excess caloric intake from healthy fats. During our time at nutrition school, we had the opportunity to test several of the aforementioned diets firsthand. Our group of 25 students was divided into smaller teams, each tasked with creating menus for a specific diet, balancing them using Nutridata software, and following the diets for a duration of six days. Many of us found it challenging to adhere to the menus, as the structured approach was quite different from our usual eating habits. Additionally, with most of the diets, we observed that they could potentially lead to nutritional deficiencies, and some participants even experienced negative health effects during the trial period. Among all the diets we tried, the Mediterranean diet proved to be the most sustainable and balanced for long-term practice. Here are couple of general guidelines, the above diets have in common and what to practice: prefer whole foods to ultra-processed foods reduce saturated fats and transfats in your diet reduce added sugar and refined grains The Bottom Line: While each diet has its benefits and drawbacks, most of these restrictive eating patterns can lead to nutritional deficiencies or health issues if not carefully managed and practiced for a long period of time. It's important to think if the diet you are on, is serving you- are you thriving on it, is it sustainable? It's also important to not stay rigid towards one way of eating, but be open to change if your body asks for it- as our bodies changes through years and decades. Unless medically necessary, a balanced whole foods diet that includes a variety of food groups is generally the best approach for optimal health and longevity. Using public dietary guidelines, such as for example the Estonian Food Pyramid, can provide structure and ensure a diverse intake of nutrients for long-term health and well-being. If you are confused about different diets, have been trying various diets with no lasting success and want to know how to change your diet healthier, sustainable for your life, step by step- it might be good for you to consult with a certified nutrition counselor and health coach. Contact me at info@katrinpeo.com

When it comes to human nutrition, the focus is often put on the positive aspects of food, such as macronutrients, vitamins and minerals. However, there is another side to the story—the presence of anti-nutrients in certain foods. Anti-nutrients are naturally occurring compounds found in different plant and animal foods that can interfere with the absorption or utilisation of nutrients in the body. In this article, I will give an overview of anti-nutrients, their possible effects on human health, and how to minimise their impact through food preparation techniques. Photo source: Unsplash What are anti-nutrients? Anti-nutrients are substances found naturally in foods that may reduce the bioavailability or utilisation of certain nutrients. They are produced by plants, animals, or microorganisms as a defence mechanism against predators (like humans, animals), pests, or environmental stressors. This is how plants protect themselves from humans, how they survive as they don't have feet to run away. While these compounds can have negative effects on nutrient absorption in the body depending on the person, their gut microbiota , their variety in diet, they also serve important ecological functions as well as have many health benefits, like lowering cholesterol levels, helping with detoxification, lowering inflammation etc. Most common anti-nutrients (below list is not a complete list of anti-nutrients) and their possible negative effects on health include: Phytates : Phytates, also known as phytic acid, are present in many plant-based foods, particularly grains (wheat, rye, barley, quinoa, wild rice etc), legumes (beans, lentils, peanuts), and nuts (almonds, walnuts, Brazil nuts). They bind to minerals like iron, zinc, calcium, copper, phosphorus and magnesium, forming insoluble complexes that are poorly absorbed by the body. Phytates also inhibit certain essential digestive enzymes, amylase, pepsin, trypsin- amylase is needed for braking down starch and pepsin and trypsin is required to break down protein. Gluten : found in wheat, barley, rye, it's known to be one of the most difficult-to-digest plant proteins. Gluten can cause digestive problems, contribute to leaky gut , autoimmune illnesses, allergic reactions, cognitive issues, joint pains, fatigue etc. You can learn more about gluten here . Oxalates : Oxalates are found in foods like spinach, beets, potatoes, rhubarb, rice bran, buckwheat groats, certain nuts (almonds), navy beans, raspberries, dates. They can form crystals in the body and contribute to the development of kidney stones. Oxalates can also bind to minerals (like magnesium, iron, zinc etc), impairing their absorption. Tannins : Tannins are a group of compounds found in tea, coffee, cacao, wine, fruits (grapes), and legumes. They can inhibit the absorption of iron and other minerals by forming complexes that are resistant to digestion (causing digestive issues) as well as cause protein deficiency. Lectins : Lectins are proteins found in many plant foods, including legumes (beans, peanuts, whole grains, and some vegetables (raw potatoes). They can interfere with nutrient absorption by binding to the lining of the gut and disrupting the integrity of the intestinal barrier. Saponins : Saponins are proteins found in chickpeas, soya beans, navy beans, kidney beans, alfalfa sprouts etc. They affect the gastrointestinal lining and can contribute to leaky gut syndrome and autoimmune disorders. Solanines : Solanine is found in nightshade vegetables and berries (tomatoes, potatoes, eggplants, peppers, goji berries). In high quantities and with people sensitive to nightshades, solanine can cause nausea, vomiting, diarrhoea, stomach cramps, dizziness, headaches. Goitrogens : Goitrogens are found in kale, cabbage, Brussels sprouts, broccoli, cauliflower, Chinese cabbage, cassava. They prevent the absorption of iodine, and affect the under-functioning of the thyroid gland. How can you minimise anti-nutrient effects on health? While complete elimination of anti-nutrients from the diet is neither practical nor desirable as many of the mentioned foods have health benefits, there are several methods to reduce their impact on health: Soaking, Sprouting and Fermentation : Soaking grains, legumes (beans and lentils), and nuts overnight or for a few hours before cooking can help reduce anti-nutrient levels. Fermentation of foods, such as in the case of sourdough bread or fermented soy products like tempeh, can also decrease anti-nutrient content. I have written an article in the past on how to soak nuts and seeds. Cooking, Steaming and Boiling : Cooking, steaming and boiling foods can help break down anti-nutrients and improve nutrient availability. Heat treatment can reduce the activity of enzymes responsible for anti-nutrient effects. Diversifying the Diet : Consuming a varied diet with a wide range of foods and avoiding consuming large amounts if a single food at one meal can minimise the potential negative effects of anti-nutrients by spreading their intake across different meals. Pairing with Nutrient-Rich Foods: Combining anti-nutrient-rich foods with sources of nutrients that counteract their effects can enhance overall nutrient absorption. For example, consuming vitamin C-rich foods alongside iron-rich plant foods can improve iron absorption. So while eating steamed or cooked spinach, squeeze some lemon on top of it. Anti-nutrients are naturally occurring compounds found in various foods that can affect nutrient absorption and utilisation in our bodies. While they can pose challenges to nutrient bioavailability, their negative effects can be minimised through appropriate food preparation techniques. A varied diet, coupled with soaking, fermenting, cooking, and pairing with nutrient-rich foods, can help ensure a balanced and nutrient-dense intake, while managing the potential impact of anti-nutrients on health. If you have health goals you want to reach, whether it's around improving your body composition, improving your nutrition, having better digestive health, skin health, don't hesitate to reach out to me for nutrition counseling and health coaching at info@katrinpeo.com .

My mother's garden is overflowing with zucchinis (courgettes, as they are called in some parts of the world), so I have had the privilege to eat fresh organic zucchinis now for couple of weeks. I have really had them in so many different ways, but today since I was told I will have surprise visitors coming, I decided to make a quiche with zucchini and chanterelles. Since I am gluten-free for years, I was looking for a recipe that had an alternative base to wheat-flour base. I used this recipe from Light Food Full of Flavour as a basis. Zucchinis contain potassium, manganese, riboflavin, vitamin C, vitamin A, vitamin B6, vitamin K, folate, magnesium, phosphorus, thiamine, niacin, calcium, zinc, selenium, iron, choline and vitamin E. As you can see zucchini contains a fare amount of nutrients. Quinoa quiche with chanterelles and zucchini For 8 persons Ingredients For the gluten-free quinoa quiche pastry: 2/3 cup of quinoa flour 1/3 cup of corn starch 1/4 cup of ground flax seeds 110g of butter 2tbsp of goat's yoghurt For the filling: Ghee for frying (you can use also olive oil) 1 large red onion, finely chopped 1 garlic glove, crushed 3 cups of chanterelles (you can use also other types of mushrooms but as chanterelles are in season, I chose to use those) 1 medium-sized zucchini (courgette), halved and thinly sliced 1tsp of fresh thyme leaves or 1/4 tsp of dried thyme 4 cups of fresh spinach 3 large eggs 145g of soft goat's cheese 5tbsp of goat's yoghurt A little bit of truffle oil (optional) Salt and pepper to taste Instructions Pre-heat the oven to 200C degrees. To make the pastry, mix in a bowl together quinoa flour, corn starch, ground flax seeds (I milled mine in the coffee grinder). Then add in cubed butter and mix with your hands thoroughly through. Add in the goat's yoghurt and mix. The dough should feel soft. Grease the pie dish. Flatten to dough, place it in the middle of the pie dish. With your fingers keep pushing the dough down and outward and up the sides of the dish as well. Put the pie dish in the fridge for 30 minutes. While the pastry is in the fridge, fry the onions 5 minutes on the pan, then add crushed garlic, zucchini (I removed the inner seeds so it's less watery), mushrooms and thyme and cook for 10 minutes. Finally add the spinach and mix until spinach has wilted (1-2 minutes). Season with salt and pepper and lift the pan off the heat. Take the pie dish out from the fridge, prick a few holes with a fork all over the bottom. Place the pie dish in the oven and bake for 17 minutes. Take it out of the oven and leave to cool down for a few minutes. In a small bowl mix together the eggs, goat's cheese, goat yoghurt- season with salt and pepper and pour the mixture into the cooked vegetables. Bake the quiche in the oven for 25 minutes. Cool down a bit before serving. Enjoy!