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My son turned 13 today and one of his birthday wishes was to get blueberry muffins for breakfast. And since it's sometimes a struggle to get kids to eat the same food us as parents, I decided to create two versions of it- a healthy version and more child-friendly version. It took in total 45 minutes to bake the muffins. Almost all the muffins were eaten and since my sister asked if I can share a recipe, I thought I will share in the blog. You never know when any of you need an idea what to bake for your child's birthday or for any other occasion. Interestingly, children who ate also the healthier version of the muffin said it was very tasty. Blueberry muffins with wholewheat flour Makes 12 Ingredients 1 3/4 cups of wholewheat flour 1/2 tsp of baking soda 1 tsp if baking powder 1/2 teaspoon of fine sea salt 1/2 tsp of cinnamon (I use Ceylon) 1/3 cups of coconut oil 1/2 cup of raw honey or maple syrup or palm sugar 2 room temperature eggs 1 cup of plain Greek yoghurt 2 tsp of vanilla extract 1 1/2 cups of blueberries 1 tbsp of raw cane sugar for sprinkling on top Instructions Preheat the oven to 215C (400F). In one bowl whisk together first all the dry ingredients (flour, baking soda, baking powder, salt, cinnamon). In another bowl mix first together melted coconut oil and honey (or if you use maple syrup or palm sugar). Then beat in eggs and finally add Greek yoghurt and vanilla. Mix the wet ingredients into dry ingredients. Before you add blueberries into the mixture, put 1tsp of flour and mix into blueberries in a separate bowl. Very gently fold the blueberries into the batter. Grease the muffin tray and put the paper muffin liners into the tray. Then scoop the batter into the liners. Sprinkle the top of the muffins with raw cane sugar. Put in the oven and bake for 19 minutes until the muffins are golden brown. Cool them slightly before eating. You can also freeze the muffins. Blueberry muffins with almond flour and cassava flour Makes 12 Ingredients 1 cup of almond flour 1 cup of cassava flour 1/2 tsp of baking soda 1 tsp if baking powder 1tsp of fine sea salt 1tsp of cinnamon 2 tsp of cacao nibs 2 tsp of vanilla extract 4 tbsp of honey or maple syrup or palm sugar 1 cup of coconut milk (full-fat) 4 tbsp melted coconut oil 2 room temperature eggs 1 1/2 cups of blue berries Instructions Preheat the oven to 215C (400F). In one bigger bowl whisk first together all the dry ingredients (almond flour, cassava flour, baking powder, baking soda, salt, cinnamon). In another smaller bowl mix first together melted coconut oil and honey (or if you use maple syrup or palm sugar). Then beat in eggs and finally add coconut milk and vanilla extract. Mix the wet ingredients into the dry ingredients. Mix in the cacao nibs. Before you add blueberries into the mixture, put 1tsp of almond flour and mix into blueberries in a separate bowl. Fold the blueberries very gently into the batter. Grease the muffin tray and put the paper muffin liners into the muffin tray. Then scoop the batter into the muffin liners. Put muffins in the oven and bake for 19 minutes until they are golden brown. Cool them slightly before serving. Enjoy!

Apple cider vinegar (ACV) has been a popular home remedy for various health issues. While some studies suggest potential benefits, it's important to approach these claims with caution due to limited scientific evidence.​ Potential Health Benefits: Blood Sugar Control :  Some research indicates that ACV may help lower blood sugar levels by slowing the digestion of carbohydrates. However, these effects are generally modest, and more comprehensive studies are needed to confirm these findings. If you do consume apple cider vinegar prior to a meal, put 1 tbsp of apple cider vinegar into a big glass of water, drink with a straw and rinse your mouth with water after drinking to lower the acidity level in your mouth. Weight Management:  ACV has been associated with increased feelings of fullness, which might lead to reduced calorie intake. Nonetheless, the evidence supporting ACV's role in significant weight loss is not strong, and it should not be considered a primary weight loss strategy. ​ Antimicrobial Properties:  ACV possesses antimicrobial properties, which can help kill harmful bacteria. However, its effectiveness as a disinfectant or treatment for infections requires more research. ​ Uses and Considerations: Culinary Uses:  ACV is commonly used in salad dressings, marinades, and pickling due to its tangy flavour.​ This is how I like to use apple cider vinegar. Topical Applications:  Some people apply diluted ACV to the skin for conditions like acne or dandruff. However, undiluted ACV can cause skin irritation, so caution is advised. Safety and Side Effects: Digestive Issues:  Consuming ACV may cause or worsen indigestion in some individuals.​ Tooth Enamel Erosion:  The acetic acid in vinegar can erode tooth enamel over time. It's advisable to dilute ACV with water and rinse your mouth after consumption. ​ Medication Interactions:  ACV can interact with certain medications, including insulin and diuretics. Individuals on these medications should consult their healthcare provider before incorporating ACV into their routine.  How to make apple cider vinegar at home? It's very easy, but does require time, attention and patience. Take a 1.5L or 3L glass bottle. Cut the apples in half or quarters and remove the core, but keep the skin on. Then, chop them into 2-3cm thick pieces. Fill the bottle with apple pieces up to the neck. It's best to use organic, locally grown apples when they are in season. Next, fill the jar with filtered water. For a 1L jar, mix in 1 heaped tbsp of raw cane sugar, or 3 heaped tbsp of sugar for a 3L jar. Stir well to dissolve the sugar in the water with the apples. Cover the jar with a tea towel and secure it with a rubber band, or use a paper coffee filter with a rubber band. Place the jar on the counter, out of direct sunlight, and keep it at a temperature of 21-23°C. Every day for 2 weeks remove the cover and mix the apples in the water with a wooden stick or spoon. Stirring prevents mould. During this period, you'll observe the apples becoming more brown and the liquid turning cloudy. Small bubbles should form, and it will begin to have a slight smell of hard apple cider. A yellowish-white sediment may settle at the bottom, which is completely normal. However, any visible fuzzy green or white mould on the surface is not normal and should be discarded. After two weeks of daily stirring, it’s time to strain the apples from the liquid. To do this, place a fine-mesh strainer over a large bowl and slowly pour the contents of the crock through it. Cheesecloth or any suitable alternative will work as well. The strained apples can be composted. Transfer the liquid to a clean glass container of the appropriate size and cover it just as you did before. Store your covered crock in a cool, dark place for at least one month, or longer if desired. During this time, the bacteria will continue converting sugar or alcohol into acetic acid, gradually turning your apple cider into vinegar. The fermentation speed depends on the storage conditions and the type of apples used. You can let it ferment for 2 to 3 months before bottling. After the first month, taste your vinegar. If it’s tangy enough for your preference, proceed to the next step. If not, allow it to ferment longer. You can also use pH test strips to check acidity; finished apple cider vinegar should have a pH between 2 and 3. Note: During fermentation, a layer of SCOBY (similar to kombucha ) may form on top. This thin, smooth, off-white membrane is a combination of beneficial bacteria and yeast. It’s completely normal and harmless. You can discard it when you're ready to bottle the vinegar. Once your vinegar reaches the perfect fermentation level, transfer it to bottles with tight-fitting lids for storage. You can reuse old ACV bottles or opt for swing-top bottles. Since apple cider vinegar is naturally acidic, it doesn’t need to be refrigerated for safety. Store it in a cool, dark place. If you prefer, refrigerating some of your vinegar can help preserve its flavour by slowing down bacterial activity and preventing further fermentation. Many people enjoy their ACV chilled. Homemade apple cider vinegar will stay good for up to five years when stored at room temperature, though its best quality and flavour are usually within the first two years. I used apple cores left from chopping the apples and put them in a smaller jar to see how the vinegar comes out different. What to look out for when purchasing apple cider vinegar from a grocery store? When you purchase apple cider vinegar make sure you look for organic, raw (unprocessed and unheated) and unfiltered. The liquid should look murky as it should contain the 'mother' so you get the full benefits- it states on the product label 'with mother'. Conclusion: While apple cider vinegar may offer some health benefits, the current scientific evidence does not support many of the widespread claims. It's best used as a culinary ingredient rather than a health supplement. If you consider using ACV for health purposes, consult with a healthcare professional to ensure it's safe and appropriate for your situation. If you want to embark on your own better health journey, if you want to improve your diet, do reach out to me for nutrition counselling and health coaching at info@katrinpeo.com . Resources: Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study Evidence That Daily Vinegar Ingestion May Contribute to Erosive Tooth Wear in Adults Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression Examination of the antiglycemic properties of vinegar in healthy adults Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study 6 Health benefits of apple cider vinegar

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, spasms 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 counselling and health coaching at info@katrinpeo.com .

I got my scoby from my mother three years ago and I have managed to keep it alive till today. I am consuming Kombucha on a regular basis, but more like once or twice a week not on a daily basis. I am sure majority of the people out there already know what is Kombucha, have tried it- some of them love it, some of them don't. It is a matter of taste, truly. In this blog, I will try and cover as much as possible all about Kombucha- it's health benefits, why you should be mindful not over-consuming it and how to make it. What is Kombucha? Known for over 2,000 years Kombucha is a fermented and cultured health drink. It's made from a bacterial culture, called SCOBY (Symbiotic Culture of Bacteria and Yeast), that creates probiotics and enzymes , black tea and sugar. Chinese call it Immortal Health Elixir. Following the fermentation process, Kombucha turns into carbonated drink, which contains probiotics, enzymes, vinegar, B-vitamins and acid. The fermentation process also produces lactic acid, which gives Kombucha its distinctly sour taste What are the health benefits of Kombucha? Promotes digestive health- it has detoxification and cleansing properties as it contains glucaric acid, probiotics, enzymes and amino acids , which all help to increase your energy levels, help with both cleanse within the body and support your body's detoxification processes. As you hopefully have learnt from my other posts, probiotics are involved in everything from immune function, nutrient absorption to mental health. Great source of antioxidants as Kombucha is typically made with black tea (high in flavonoids) to promote immune support and fat loss. Glucaric acid is actually created during the process of fermentation. Good of your body's ph balance and joint health as it contains glucosamines and hyaluronic acid Supports mental health due to its content of B-vitamins (pyridoxine (B6), riboflavin (B2) , folate (B9), thiamine (B1), cobalamin (B12)) Fights bad bacteria as the live cultures in Kombucha can destroy bad bacteria that are responsible for infections in your body Supports the management of diabetes, liver and kidneys if you are consuming low-sugar varieties. How to make Kombucha at home? It's very easy to make it. On the photo I have a 3l jar, which typically lasts for me over a month. What you need: A glass jar A piece of cloth or coffee filter Rubber band 1 SCOBY disk- best source if you don't know if any of your friends have it, is to ask from your yoga teacher. It is possible to divide the SCOBY into smaller parts as it is layered and it produces baby SCOBY'S. But make sure it is given to you in a kombucha liquid as SCOBY requires it for fermentation (same as you make kefir over and over again, using a little bit from the previous batch to start the new kefir process again) 3l of filtered or distilled water 1/3 or 1/2 a cup of of organic raw cane sugar or raw honey 1 1/2 tsp of black tea (people do make it from green tea as well, but it's a matter of preference. I like it more with black tea than with green tea). 1 cup of pre-made kombucha Instructions: Bring water to boil and add sugar. Dissolve the sugar in the water Then add the black tea in a tea diffuser (make sure you use something you can close so the tea leaves don't leak into the liquid. Let it stand for 10-15 minutes. Remove the tea diffuser Let the liquid cool down to room temperature. Pour it into the jar Add the pre-made kombucha to the liquid Drop in thee SCOBY Cover it with a cloth or coffee filter and use a rubber band to close it. It's important that the air can pass through, therefore, don't use any thick cloth. Allow the final liquid to sit for 7-10 days in a warmer dark place. Depending whether you want more or less acid, you can start to consume it after 3-4 days or wait longer as then Kombucha becomes more acidy and develops also more taste. How much should you be drinking Kombucha to see the health benefits? Kombucha is fantastic for health if you consume it in moderation. Drinking it regularly is a great way of supporting your immune system on top of other things you do to keep your health strong. You don't need a lot to reap the benefits of Kombucha. If you haven't tried it before, I would start with couple of tablespoons every other day. I would not drink it more than half a glass a day and leave couple of days in between. It's best if you incorporate it as one of your sources of probiotics and opt for variety you get from different foods and drinks. Side Effects There are some kombucha precautions that you may want to consider. Be sure to use sterile equipment when making Kombucha at home and opt for high quality ingredients. Some people do experience allergic reactions, bloating, nausea when drinking Kombucha. Because Kombucha can be highly acidic, people with stomach ulcers, heartburn or generally sensitive to acidic foods should be cautious when consuming it. People who are histamine intolerant should be mindful when drinking Kombucha, as it is fermented and fermented foods in general are increasing the histamine release in the body. If you are suffering from candida overgrowth or small intestinal bacterial overgrowth, it is better to avoid drinking Kombucha as the Kombucha does contain several strains of yeast. While some yeast are good for the body, others are not. And you don't know what yeast a particular Kombucha you are planning to drink contains. Note: If you are buying Kombucha from a store, do check the sugar content in the nutrition facts. Remember 4g is 1tsp of sugar.

Since I have been following a gluten, sugar and lactose free diet for years, I also tried to find banana bread recipe that worked for me. For me banana bread is something you don't need great baking skills, as it's pretty forgiving for bakers like me, who like to be be creative in the kitchen. I use different flours- almond, coconut, plantain, gluten-free oats blended fine depending on what's available at home and might also switch between different nuts, like walnuts, pecan nuts and sometimes add dark chocolate chips or cocoa nibs of additional flavour. Below is the basic recipe I use. Gluten-free, refined sugar-free, lactose-free banana bread Ingredients 3 bananas (when typically I choose greener bananas when purchasing bananas due to their higher pre-biotic fibre, then for banana bread make sure you use the yellow and ripe ones as they give more juiciness to the bread). I smash 2 and keep one sliced for decoration. 3/4 cups (3oz) of almond flour 1/4 cups (3/4oz) of coconut flour 3/4 tsp of baking soda 1/2 tsp of cinnamon (I use Ceylon cinnamon) 2 tbsp of melted extra virgin coconut oil 3 eggs 1/4 cup (2 1/2oz) of honey or maple syrup (you can also do without as bananas give quite a bit of sweet taste to the bread 2 tsp of vanilla extract 1/2 cup (1 1/2oz) of walnuts Instructions Pre-heat your oven to 180C (350F) and use either a loaf tin lined with parchment paper or silicone loaf pan. Mix together all the dry ingredients: flour, soda, cinnamon. In another bowl mix together wet ingredients: mashed banana, eggs, coconut oil, vanilla and maple syrup or honey. Mix the wet ingredients into dry ingredients until a batter is formed. Lastly fold in slightly chopped walnuts Put the mixture into the lined baking tin or silicone loaf pan. Put the sliced bananas on top on the mixture, laid out. Bake the bread in the oven for 50 minutes. You can test with a toothpick at the end- if it comes out clean when inserted in the middle of the bread, it's ready. Cool down slightly and enjoy its own or with normal butter, cinnamon butter, smooth goat's cheese spread. You can also try this chocolate banana bread recipe .

Dry-brushing is something I had for the first time done to me now some years ago in a spa in Estonia. The therapist brushed through the whole body and then brushed chocolate mask allover me. I truly enjoyed the whole treatment and it left me feeling energised yet calm and with a soft and youthful skin. Dry-brushing has now turned into my daily 3 minute morning habit. Why dry-brushing is good for your health? It stimulates the lymphatic system As you know we have a lymphatic system (a network of delicate tubes) running throughout our body. Its main role is to manage fluid levels in your body, deal with cancel cells and other cells that could result in a disease, react to bacteria and absorb some of the fats in your diet from the intestine. In summary, lymphatic system role is to remove toxins from your body and prevent you from getting sick. If your skin has too many dead skin cells or toxins, it may not be able to eliminate waste from the body that easily. So one of the ways you can keep your lymphatic system working properly, is to practice dry-brushing. If your skin is healthy, it's easier for the body to release toxins. Removes dead skin When you are young, your skin renews itself. When you get older, it's good to support the process of removing the dead skin to have a healthier skin and fresher appearance. As skin is our largest organ, it's also one of the main area where we excrete toxins. Reduces cellulite on your body Dry-brushing helps to stimulate the cells underneath the skin and break down toxins. As you know cellulite is often caused by the fluid retention, lack of circulation in addition to increased body fat and by any hormonal imbalances. So brushing the skin will help to get the fluids moving. Unclogs clogged pores Your pores on your skin can get clogged fro all the different cosmetics, dead skin cells and pollutants from the air. Dry brushing will help to unclog the pores, so your skin can absorb more nutrients and is able to release the toxins more easily. Relives stress and rejuvenates nervous system As from my own experience, having the dry-brushing done on the body, it truly helps with lowering stress or any anxiety you might have. How to do dry-brushing? First of all get yourself a natural bristle brush (don't use anything synthetic). If you have the brush with a long handle, that will help you reach all areas on your body. Take off clothes and stand in the shower or in the bath so you won't dirty floors with dead dry falling skin. Always start at the bottom of your feet and move with soft motions towards your heart. Go over the whole body dry-brushing towards your heart. But don't also overdo it and press too hard so you don't end up damaging your skin. Be extra gentle on the sensitive areas of your body. Shower after dry-brushing. Wash your dry-brush regularly as well to remove any dead skin or essential oils if you use them (read below). If you want, you can also use essential oils when dry-brushing. Add a drop or two of the preferred essential oil on the brush before dry-brushing. Below are some suggestions, depending what you want to achieve. To support detox- melaleuca, lemon (with lemon, since it's photo-toxic, avoid sun-exposure 12-24h after using it on skin) For extra energy- cedar-wood, black pepper For stress and calmness- lavender, patchouli, wild orange For tones skin- rosemary, cypress, grapefruit (same as with lemon, avoid sun-exposure) You can also add a drop I hope that dry-brushing ends up on your daily self-care activity list, giving you that extra me time and time to care for your body. If you haven't tried tongue-scraping and oil pulling yet to improve your oral health, it's definitely worth trying it. Read more here about tongue scraping and oil pulling . If you want to explore more how you can support your health with good health habits or how to improve your nutrition, reach out to me for health and nutrition coaching at info@katrinpeo.com .

For me, autumn has always been the time when I draw my attention more to forest and to mushrooms- searching and picking them, then savouring them in a hearty mushroom soup, just frying mushrooms in a pan with butter, adding them to a shabu-shabu or pickling them for winter months. Over the years I have also discovered a wonderful world of medicinal mushrooms. What are medicinal mushrooms? Medicinal mushrooms are a specific type of fungi that are scientifically proven to have a wide range of health benefits in your body. While there are couple of thousands species of edible mushrooms in our forests, only a few have notable properties that categorise those mushrooms as 'medicinal'. Best known medicinal mushrooms Below are the most studied and potent medicinal mushrooms. Chaga mushroom Chaga mushrooms are known as 'The Gift from Heaven' by shamans in Siberia and they are growing on birch trees. Chaga has the ability to stimulate the immune response, thanks to its high melanin and betulinic acid content. It’s highly regarded by natural healers and is considered to be one of the most sacred medicinal substances there is. photo: Wikimedia Commons Chaga mushrooms are rich in vitamins, minerals, enzymes and antioxidants- all good for heart health and longevity. One cup of Chaga mushrooms equals 0.4kg of carrots when it comes to antioxidants. Chaga mushrooms help to: reduce inflammation in the body and speed up recovery support health in a stressful times prevent skin, hair, eyes from ageing prematurely Chaga mushroom can be consumed as a tea where you simply add a teaspoon of Chaga mushroom powder to a cup of boiled water and mix it thoroughly. But you can also add it to your morning coffee. Cordyceps mushroom Cordyseps are considered as one of the superheroes in thee fungi world as they really help with many health challenges- energy, appetite, libido, stamina, sleeping. photo: Wikimedia Commons Cordyceps mushrooms increase endurance and cellular performance, which is why they are great for athletes- they also help to lower recovery times. They promote healthy adrenal glands and help with brain performance Lower LDL cholesterol Protect against premature ageing and illnesses as they neutralise free radicals Add Cordyseps mushrooms powder to a cup of boiled water to make a nutritious tea or add it to your morning coffee. Lion's Mane mushroom Lion's Mane mushrooms have been used several centuries by monks as they help with focus during meditation and improve general health. They also used to increase cognitive abilities and brain function in general. photo: Wikimedia Commons Lion's Mane mushroom: Reduces symptoms of depression and anxiety Restores damage nerves and improves nerve health Protects stomach lining from damage and lowering your chance of developing stomach ulcers For consumption, it's best to add lion's mane to soups and stews and also make a cup of mushroom tea following the same principles as with the other medicinal mushrooms. Reishi mushroom Reishi mushroom, also known as the mushroom of immortality, is believed to nourish our spiritual essence of being. Reishi was originally used for its anti-aging properties and for its benefits on immune system. photo: Pixabay Reishi mushroom: Eases anxiety , reduces stress and calms the mind Improves your sleep, especially deep-sleep Improves skin appearance and health Lowers blood pressure Boosts immune health as is anti-inflammatory Fights allergies and asthma I drink Reishi tea in the evening before going to sleep, mixing it either into water or almond milk and adding some spices, such as cinnamon, cardamon, nutmeg, clove, ground ginger. But you can also add it to soups and broths. Shiitake mushroom Shiitake mushrooms, also known as 'Elixir of Life', are used often in Asian cuisine. They are full of beneficial vitamins, minerals and amino acids. photo: Pixabay Shiitake mushroom: Offers protection against inflammation in the body Helps with blood circulation and blood pressure Improves immune response Boosts brain function and overall energy Supports heart health Helps with liver detoxification You can use Shiitake mushrooms in a wide variety of ways in your kitchen to get the instant umami flavour for your food- in sauces, with scrambled eggs, sautéed vegetables. But of course you can mix it into boiling water for a nice and earthy tea. Turkey Tail mushroom Known for being able to combat powerful pathogens, turkey tail has been used to cultivate a strong immune system. Turkey tail is also believed to enhance body's energy, improve bone health, boost digestive health. photo: Pixabay Turkey Tail mushroom: Decreases your chances of coming down with cold or flu Helps to grow healthy bacteria in your gut Assists in recovery from various types of cancers, such as breast cancer As with the other medicinal mushrooms, mix turkey tail with boiling water and enjoy as a tea. When to consume what medicinal mushroom for increased benefit for the body? Morning : take Lion's Mane or Chaga Afternoon : take Cordyceps for a boost in energy Evening : Reishi and Turkey Tail to calm the mind and the body Majority of the mushrooms are not meant to be eaten raw as us people don't have the enzymes necessary to digest them, so it's best if you fry them in a pan or cook them in a soup. Medicinal mushrooms are sold in powder, tincture or supplement form. Powders and tinctures are more concentrated, which means you need to use less to get the health benefits. I you are looking to improve your nutrition, or have any health goals you want to reach, don't hesitate to reach out to me for health and nutrition coaching at info@katrinpeo.com .

Stress is something that we all experience throughout our lives. Stress can be beneficial for the body, if it's 'good stress' meaning we are excited, our pulse quickens and hormones surge. Short-term stress is nothing to be concerned about. It's when the stress levels are high for a longer period of time- this is when it starts to affect your body. And when you do nothing about it, the stress can turn truly detrimental for your health, like contributing towards anxiety, heart disease, insomnia, leaky gut , adrenal fatigue and different autoimmune conditions . There are very crucial steps to take to lower your stress levels and below are most commonly gone wrong areas to start from (I know it's easier said than done, but take one step at a time): re-evaluate, reduce or eliminate the stressors in life (work, relationships with others and yourself, environment where you live) prioritise good sleep - a minimum 8 hours per night exercise as regular bodily movement is known to reduce stress re-look at your daily menu- eating clean and well-balanced meals has profound benefits for your health. If your body is inflamed because what you feed it ( high-sugar , artificial colours, preservatives, hydrogenated oils, too much gluten and dairy, alcohol etc), it will have a great impact on how you feel and also how capable you are handling stress There is a lot more that can be written about the different factors in life that affect the stress levels ( you can read more here ), but in this blog I want to focus on what are the best adaptogens to use for combating stress. What are adaptogens? They are plants and herbs that have been used for centuries in Ayurvedic and Chinese medicine for helping the body react better to stress. Adaptogens help to balance both your body and support your adrenals, managing different kinds of stressors, such as physical, biological and chemical. Some adaptogens are used for enhancing mental performance, plus stimulating the body, while others are used for calming your body. Adaptogens can boost vitality and strength, help with adrenal fatigue , promote better sleep, but also treat other issues in the body. Adaptogenic herbs promote a more balanced response to on-going stress. They regulate the production of stress hormones in your body, which protects you against adrenal fatigue and HPA axis dysfunction.    Below are some of the best adaptogens to use as they have been studied for their positive effects on stress relief and adrenal balance. Ashwagandha (also known as Indian ginseng, winter cherry) calms the mind reduces inflammation lower blood pressure enhances the activity of immune cells relieves arthritis protects nerves improves thyroid function supports cancer treatment lowers cholesterol increases stamina and endurance source: Wikipedia Commons How to consume Ashwagandha? The taste of Ashwagandha is quite bitter, therefore many people prefer to take Ashawagandha in a supplement form. I have been consuming it in a powder form- adding it to warm drinks ( almond milk or coconut milk, with different spices) and adding a half a teaspoon of honey. But you can also add it to foods, like when you are making energy balls, smoothies etc. In order for Ashwagandha to have an effect, consume it for for 2 weeks or so. It's recommended to take breaks and not using Ashwagandha for long periods of time. Don't consume it, when you are pregnant or breastfeeding. Also don't consume it when you are taking any diabetes and blood pressure medications or if you have a surgery ahead that requires anaesthesia ( stop taking Ashwagandha at least 2 weeks before). Rhodiola lowers the secretion of cortisol during stressful periods increases energy increases concentration protects your heart lowers depression helps to burn fat fights insomnia cleans body source: Wikipedia Commons How to consume Rhodiola? Rhodiola is typically taken in a capsule or tincture form. You can also consume it in a powder form, by mixing it in the glass of water. Take Rhodiola around 15 minutes before your meal once a day. You can also add Rhodiola powder to a hot (not boiling) water and consume it as a tea. Liquorice Root helps with acid reflux and heartburn helps with leaky gut fights adrenal fatigue improves immunity as it's anti-viral helps with sore throat and cough relieves bodily pains, both stomach and muscle helps with PMS and reduces menopause symptoms source: Wikipedia Commons How to consume Liquorice Root? You can consume it as a tea, supplement or tincture. Do not take more than 100g a day. Do not consume liquorice root when you are pregnant, also when you fight with any of the following cancers (uterine, ovarian, breast). Also do not take liquorice root at least two weeks before any surgery. Ginseng reduces stress and improves mood boosts immune system improves brain function helps with weight loss lowers blood sugar is anti-inflammatory improves your lungs treats sexual dysfunction source: Wikipedia Commons How to consume Ginseng? There are different types of ginseng: Asian (look for Korean, red of Penax ginseng), American (look for Panex quinquefolius), Indian, Siberian, Brazilian. Most common way to consume ginseng is as a tea. Of course the best option would be if you could get the fresh root, but powdered root works as well. But do not consume it in high amounts, as it is a stimulant, so could could cause nervousness and insomnia. As with the other adaptogens, pregnant, breastfeeding women should not consume ginseng. Also women with breast cancer, uterine cancer, ovarian cancer, endometriosis and uterine fibroids because ginseng has estrogen-like effects. People with diabetes, some autoimmune diseases like rheumatoid arthritis, Multiple Sclerosis, lupus and rheumatoid arthritis should avoid ginseng. Those who have had bodily organ transplants may not want to take ginseng as it could increase the risk of organ rejection. Echinacea boosts the immune system helps with anxiety and depression fights with cancer reduces pain associated with headaches, stomach, measles, herpes pain reliever for snake bites, toothache, tonsillitis, sore throat helps with common cold, asthma, flu is a natural laxative alleviates inflammation in the body improves problems with skin fights infections, such as urinary tract infections , bloodstream infections, vaginal yeast infections, malaria, gum disease, typhoid etc. source: Pixabay How to consume Echinacea? Echinacea can be taken in a tincture, capsule or a tea form. It's recommended to consume Echinacea after the meal and not on an empty stomach. I would actually want to challenge myself and plant Echinacea in my garden next spring, so I can make my own tincture from it. Maca boosts energy improves sexual health improves memory and mood rich in antioxidants boosts male fertility balances hormones - increases hormone production when your body is under-producing, and brings down hormone production when your body is over-producing hormones source: Gaia Herbs How to consume Maca? You can consume it in a powder, capsule, liquid or extract form. Powder for example can be easily added to your favourite drink or smoothies or mixed into recipes (but don't over-heat your food where you have added Maca, as it may damage some of the nutrients. Holy Basil (Tulsi) naturally decreases anxiety and balances stress hormones manages adrenal fatigue helps with unbalanced blood sugar and protects against diabetes fights acne and skin infections supports oral health supports eye health helps fight cancer fights fever helps with respiratory disorders relieves headaches source: Pixabay How to consume Holy Basil? It is mostly consumed in a supplement form, as a holy basil tea or as an essential oil. You can also add chopped tulsi leaves and add it your favourite soup. As with the other above adaptogens, avoid consuming holy basil when you are pregnant or breastfeeding. Holy Basil can only slow blood clotting, therefore best not to use it for couple of weeks prior, if you plan to have a surgery. As you have read above, adaptogens help to balance, restore and protect your whole body. They don't have just one specific action, they help to respond to any stressor or influence and bringing your physiological functions to balance. If you want to understand more how you can support your health, have health or nutrition goals you want to reach and are looking for support and guidance, do reach out to me for health and nutrition coaching at info@katrinpeo.com .

I grew up with bees during summers in my childhood, meaning my grandparents had 30 or so beehives, so I was very well aware of where the honey came from and this was one of our childhood snacks- either fresh honey on freshly home-baked bread or sucking on a piece of honeycomb. Bees have always been the insects I have admired and adored- for how they look, what they do and what they produce. One of the nature's wonders in my opinion. I am trying to get them to come to our garden during summer by planting more and more lavender pushes- both because I love these plants and bees love them for their nectar. Many of us know that bees produce honey, but did you know that bees also produce bee pollen, bee bread, propolis, royal jelly and all of them have their own purpose in the bee hive and also their own health benefits for us. I will briefly write about all them. Honey In the bee hive, honey is bees' food (their carbohydrate), their main source for energy. For humans honey is a great source for antioxidants, which help to protect your body from cell damage due to free radicals. Raw honey can also kill unwanted bacteria and fungus. You can take a teaspoon of honey before bed (before brushing your teeth :)) or put honey in a chamomile tea to calm the body and wind down before bed. You can also use honey topically on your skin as it helps to protect the moisture barrier. Honey is highly enzymatic, so it's great for digestion and only food on the planet that does not really expire. Manuka honey is a specific strain of honey. It comes from a Manuka plant (native to New Zealand), which is similar to Eucalyptus plant. Manuka honey is famous for its anti-viral capabilities, but so is all good quality raw honey. What makes Manuka honey different, is that it contains enzyme called methylglyoxal, which is unique to only Manuka honey and has because of that the honey has very high antibacterial properties, used for example to heal wounds. Buckwheat honey is something that I personally have not tried yet, but which is said to be one of the highest in antioxidants and can be used instead of cough syrups. People with seasonal allergies could try and consume local raw honey, since then they are ingesting local pollen which over time might help the person to become less sensitive to this particular pollen. It is important to note, that though honey has many great benefits, it's still a form of sugar (a combination of fructose, glycose and sucrose). It should be used sparingly as it does effect your blood sugar levels and liver. Always purchase a good quality raw honey, which means, it's minimally processed and not heated nor filtered. Pure honey is thick and creamy and not runny (should have less than 18% of water), plus contains pollen (therefore should not look clear). Bee pollen Bee pollen is so called a raw material from which bees produce bee bread. Bees collect the pollen dust from the wide variety of flowers to make sure the pollen has all the necessary vitamins, minerals, proteins and fats in the right ratios for optimum honey bee health. It's a mixture of flower pollen, nectar, bee secretions, enzymes, honey and wax. When the bee pollen is not consumed by the bees, it gets fermented and turned into bee bread. Bee pollen has a very nutrient-rich profile, containing vitamins B1, B3, B7, B9, vitamin E, carotenoid pigments, polyphenols and enzymes. When consumed by humans, bee pollen: helps to restore your liver function increases appetite and physical capacity lowers blood cholesterol sharpens memory is an effective remedy for anemia strengthens sexual function reduces blood clotting strengthens capillaries stimulates bile and urine secretion reduces the risk of prostate enlargement slows ageing process I take 0.5tsp of bee pollen 15 minutes before my breakfast, but also add it now and again to my smoothie, smoothie bowls or pancakes. Bee bread Bee bread is an additional source of food for bees, what they produce from bee pollen. First bees collect the pollen from the plants, then they bring it to the hive and compress it into a thick lump in a honeycomb, which they then moisten with their digestive fluids fill with honey and finally cap with wax. As there is no oxygen reaching the bee bread, it starts a 2 week fermentation process, which results in an increase in acid and sugar content and also the production of vitamin K. During the ripening of the pod, the outer skin of the pollen grain gets damaged and as a result, the nutrients found in the pollen become better absorbed by the bees. Bees use the bee bread to feed larvae and young bees. Bee bread contains around 55% carbohydrates, 35% proteins, 3% vitamins and minerals, 2% fatty acids and 5% of other substances. It has been for centuries in medicine and for healing for its antibacterial, anti-fungal, antiviral and anti-inflammatory. Bee bread is considered as a concentrated form of pollen, so should be consumed less than pollen. As a guideline for consumption a day, 3-4 pieces for children over 1 year and 6-12 pieces for adults. Unlike pure pollen, bee bread rarely causes allergic reaction. However, if you are allergic to bee's venom, I would be cautious consuming both pollen and bee bread. Propolis Propolis is a bee glue that bees produce by mixing beeswax and saliva. It's an immune system of the hive- bees medicine. The base ingredient of propolis is plant and tree sap, which bees collect and take back to the hive where they then put it through an enzymatic process. Bees use propolis to line the entire beehive to keep it germ free- all walls, including inside of the cell walls of new baby bees to keep the environment sterile. They also have a 'propolis mat' in front of the entrance of the beehive to protect the hive from germs and bacteria. For people, propolis is a great immune supporter as it's anti-microbial, anti-viral, anti-inflammatory and high in flavonoids. It's also used for cold sores, diabetes, sores inside the mouth, for burns, for certain cancers and for upper respiratory tract infections. Propolis can be taken in different forms- through oral sprays, as capsules, in a liquid forms. You can also make your own propolis tincture by mixing two parts of propolis and nine parts of high quality vodka in a dark glass bottle. Mix it well and store in a dark place. Shake it once or twice a day. It should be ready for consumption after two weeks. Royal jelly Royal jelly is a honey bee milky secretion used as a food for bee larvae and as only foods source for queen bees throughout their lives. It contains water, protein, sugar, fats and A, B, C and E-vitamins, 20 amino acids, folic acid, iron, zinc, calcium, magnesium, copper, potassium, gelatine and several other great nutrients. Royal jelly is known for its wide range of antibacterial, anti-inflammatory, antioxidant benefits as well for its use in beauty. Royal jelly is believed to help with: healing wounds treat diabetes manage the symptoms of menopause improving red blood cell count promoting fertility reducing PMS symptoms asthma energy and vitality cognitive support skin issues In Estonia I have purchased bee bread, bee pollen and propolis from Sangaste Mesi . Also Beekeeper's Naturals products are highly recommended by health professionals.

One of the healthy breakfast options I prepare every 3 to 4 weeks or so is our homemade muesli. It's easy to make, it's healthy and it keeps you full for hours. Here is a list of ingredients I add to my muesli, but really it's a food where you can use your creativity and vary the ingredients based on how you feel and want to eat. To highlight the healthiness of muesli, I also add some health benefits these different ingredients contain. I mix the below ingredients together in a big pan and bake in a pre-heated oven (160C or 320F) for 35 minutes or so. I stir the mixture on the pan from time to time so all the ingredients are evenly baked. Oats - I make sure I buy gluten-free oats (steel cut or rolled). Steel cut are the best as they are the least processed and are higher in fibre. However, rolled oats do have the same amount of protein, carbohydrate and fat content as rolled oats. Both steel cut and rolled oats are better than instant oats, as they have more fibre, therefore are slower to digest and also have higher nutritional value. Oats are one of the top foods in the world to keep you full for hours. They contain carbohydrates, protein, fat, fibre. They are high in resistant starch, which helps to slow the digestion. Protein found in oats is similar to protein found in legumes. Oats contain many vitamins (B) and minerals (manganese, phosphorus, copper, iron, selenium, magnesium). Nuts and seeds - I soak and sprout my nuts and seeds before using them to increase their digestibility and bioavailability for the body. I tend to use a mix of nuts (walnuts, hazelnuts, almonds, brazil nuts, cashew nuts). You can also add raw pistachio nuts, macadamia nuts. I add soaked and sprouted pumpkin seeds to my muesli and don't tend to add really other seeds. But you can add also seeds like sesame seeds and sunflower seeds. Nuts and seeds are high in protein, fat, carbohydrates and fibre, plus they include different vitamins (B, E) and minerals (magnesium, zinc, copper, iron, selenium, manganese, phosphorus, potassium, calcium). Coconut meat - I like to add coconut flakes or shredded coconut to my muesli depending what I have at home. I don't add a lot, maybe a tablespoon and a half to the whole patch I make. Coconuts are large seeds (yes seeds) of coconut palms. Coconut meat is high in fat, but also contains protein, carbs and fibre. It also contains minerals like manganese, selenium, copper, phosphorus, potassium, iron and zinc. Spices - you don't need to add spices to your muesli, but I feel they give a nice additional flavour. My favourites are cinnamon (Ceylon and not Cassia) and cardamom. A teaspoon of cinnamon and a half a teaspoon of cardamom is enough. You can also add vanilla beans. It's also about what smells you want to have lingering around your house when you make muesli. Cinnamon has antimicrobial and anti-fungal properties. Cinnamon helps to lower blood-sugar levels and blood pressure. Cinnamon (as well as peppermint) are good for treating infected wounds. Cinnamon contains carbohydrates, vitamin A and minerals (calcium, iron, magnesium, phosphorus, potassium). It also contains some traces of vitamin K and B and the antioxidants like beta-carotene, choline, lycopene, lutein, alphacarotene, beta-cryptoxanthin and zeaxanthin. Cardamom is also known for its anti-oxidant and health promoting properties. It is a great source for potassium, calcium, magnesium, iron and manganese and contain vitamins like B and C. Honey or maple syrup and coconut oil I like to sweeten my muesli a little bit, whether it's by adding a tablespoon of honey or a tablespoon of maple syrup for the whole patch. As I want to also add a little bit of crunchiness to the muesli, I add three tablespoons of coconut oil to honey and just warm it up on a very low heat, so I am able to mix it into the oats and nuts mixture. I use my hands for this. Honey has several great benefits for your health, but when used in moderation. Maple syrup is less healthier option than honey, but it also contains some vitamins and minerals (calcium, potassium, iron, zinc, manganese) Additional ingredients to upgrade your muesli You can further 'upgrade' your muesli, by adding goji berries, bee pollen, cocoa nibs, hemp seeds before you serve your muesli. I don't tend to add dried fruits to my muesli due to their high content of sugar. We either sprinkle our muesli on top of our regular smoothie bowls or we eat it in a bowl with almond milk. You can also top your muesli bowl with some fresh berries like blue berries, raspberries, blackberries, strawberries.

If you are a health-nut like me, then you know that 70-80% of your immune system resides in your gut, which means that in order for you to take better control over what's happening with your body is a lot determined by what you put at the end of your fork and also how your good nutritional habits are supported by other healthy lifestyle choices. If you didn't know this yet, then in this article I will cover what a leaky gut means and how can you help your gut to heal if you are experiencing health issues. I was quite a lot sick before I started my wellness journey in 2017 January. Don't get me wrong- I have always been physically active, ate relatively healthy, have never been fond of sugary foods. But still once the autumn came, I was sick for 3-4 times before proper spring was in the air. And there were couple of years in a row, where I fell sick in December with seasonal viruses or cold and ended up developing bronchitis in the new year, so complete healing took really 1.5 months or so. But since I really started to pay attention what I eat, I have been noticeably less ill with seasonal flus, viruses or general cold. What is leaky gut? Your intestines are protected by a single layer of epithelial cells that are linked together by tight junction proteins, which are the gateway between your intestines and your bloodstream. These tight junction proteins control what is allowed to pass into your bloodstream from your digestion system, which should only be vital nutrients your body needs. If your gut is leaky (it has cracks and holes), partly digested food molecules, bacteria, yeast, parasites, toxins that should never be able to get into your bloodstream start to make their way through the gut lining. The first reaction your body has to these foreign bodies in your bloodstream, is to fight against them. Your immune system gets into action, where its job is to neutralise, get rid off and also let the rest of the body know about these foreign invaders (by producing antibodies). Your immune system increases inflammation around your gut wall, but at the same time it also raises the inflammation levels in the rest of the body. And if there is too much inflammation happening around your gut and you don't do anything to help to fix it, it gets worse and worse and results in chronic inflammation. This can lead your body starting to fight against itself and leading to different autoimmune illnesses such as rheumatoid arthritis, ulcerative colitis, lupus, Hashimoto's etc. It also increases the changes you developing IBS (irritable bowel syndrome), histamine intolerance (causing allergies, seasonal allergies). If your gut is leaky, this also puts more burden on your liver and the whole detoxification system. What causes leaky gut? Your diet Food allergens are one of the biggest route causes for leaky gut (like allergies to grains, dairy, legumes, nightshades, nuts etc). But also too much added sugars and people, who consume regularly alcohol, tend to have weaker guts as well. Another reason that can cause leaky gut is toxins overload in the body, like having mercury and heavy metals. Your health condition You can also develop leaky gut if you don't have enough stomach acid, enough enzymes to break down your food or have bacterial imbalance in the gut (having taken too many medications (like anti-inflammatory drugs and antibiotics in the past). You can also develop leaky gut as a result of candida, H.pylori etc. If you have had in the past traumatic brain injuries, chemo or radiation treatments, hormonal imbalance- these could be additional reasons for you to develop leaky gut. Your lifestyle Chronic stress is something that not many people think about when it comes to your gut health, but it can have a big impact on the condition of your gut- both mental and physical stress. One of the things I did not know in the past, is that also over-exercising is a stressor on your body (since exercise increases cortisol, also known as 'stress hormone') and can contribute to causing leaky gut. It's because exercise pulls the blood away from your intestines when you are stressed. You should also check for any environmental toxins, such as mould in your house. And last but not least, sleep deprivation- focusing on getting more than 7 hours sleep a night can help your body to heal much better. What are the signs you might be having a leaky gut? Skin - your gut and skin are very tightly connected. If you have issues with your gut, they very often reflect on your skin (rashes or itchy skin, rosacea, psoriasis, acne, hives) Immune system - food allergies, autoimmune conditions (some mentioned above), high inflammation, asthma, thyroid disorders Brain - anxiety, headaches, brain fog, depression, memory loss Gut - chronic diarrhoea, bloating, gas, constipation, burping, nutritional deficiencies in the body I have listed more signs for leaky gut in this article . What are the nutrients that can help to heal your gut? Though as you can see above there are many things that can cause leaky gut, there are also things you can do to fix it. I would say the first thing to do is to try and eliminate most common inflammatory foods from your diet- foods containing gluten, lactose (conventional dairy products) and added sugar . All at once or one at a time. I would also remove processed oils and foods with additives and artificial sweeteners. Some people might also need to go off nightshades (eggplant, tomatoes, potatoes, peppers) and eggs for a short period of time until gut heals as these are also common inflammation triggers in people whose gut is already inflamed. In addition to taking out foods from your diet that cause inflammation, add in the following gut-friendly foods to help with the healing process: Apple cider vinegar Bone broth Coconut products Foods that are rich in Omega-3 fatty acids (salmon, sardines and other wild caught fish that has no mercury) Kefir (coconut kefir or yoghurt; or if you can tolerate dairy products, raw cultured goat's dairy kefir or yoghurt is ok as well) Fermented vegetables Sprouted seeds (chia seeds, hemp seeds, flaxseeds) Ginger Turmeric Slippery elm Fermented vegetables and other probiotic rich foods Fruit- 1-2 servings a day (good to focus more on those fruits that are naturally high in digestive enzymes- pineapple, papaya, mango, bananas, avocados, kiwi) Raw honey - should be consumed sparingly but contains variety of digestive enzymes) As a next step I would use dietary supplements to help repairing the gut lining. Zinc - a deficiency in zinc can lead to the mucosal lining losing strength and therefore becoming more permeable. Zinc helps to also decrease inflammation in the gut. You can get zinc from Meats, seafood products. But if your gut is already compromised, then consider supplementing (zinc carnosine for example a well absorbable form of zinc in the gut) L-glutamine - it's a primary fuel source for cells that make up the gut lining, acts as a repellent for irritants and is very important for the growth and repair of the gut walls. Digestive enzymes - take 1 or 2 capsules before every meal which help to ensure that foods get fully digested in your body. Make sure that the digestive enzyme supplements are containing proteases (help to break down protein), lipases (help to break down fats) and amylases (help to break down carbs). Do consult with your healthcare provider as digestive enzymes are to be taken if you really need them for your digestion and helping breaking down food and they should not be taken for long periods of time. Aloe vera gel or concentrated extract of aloe - make sure it's pure Liquorice root - balances cortisol levels and improves acid production in your stomach. Especially good for those, who are experiencing chronic stress, as liquorice can help to improve the way your body produces and metabolises cortisol Marshmallow root - it has antioxidant and antihistamine properties Collagen- can help to produce production of new smooth muscle cells that then help to heal intestinal lining Colostrum supplements Peppermint MSM powder L-carnitine And as a last step I would add in good quality probiotics that help to rebalance the gut, as they promote resistance to the forming of harmful bacteria and also regulate the digestion and absorption of nutrients from food, plus provide your epithelial cells energy. As said above, it's not only about what you eat, but also how you are able to manage your stress levels, sleep adequately and exercise regularly but moderately. Putting more focus on these areas on top of food and supplements, will get you to a good state with your gut sooner. If you are experiencing digestive issues, skin issues, brain fog, aching joints, and want to understand how you can support your body's natural healing, don't hesitate to contact me for health coaching at info@katrinpeo.com.

Though the 2020 is coming soon to an end, we are still deep in the pandemic, plus we are also in Europe in a cold and flu season, I thought I would touch upon a topic, what you can do to be more resilient, so your body is able to fight off the viruses if you contract them. I have written on how to strengthen your immune system and on immunity boosting foods already in my blog in the past, but in this article I want to focus on specific vitamins, plant pigments, hormones etc, that have been studied to help people to combat viruses, such as corona virus. We all have a risk to contract the corona virus- in some shape or form. We can take the preventative measures- wear a mask, wash our hands, respect physical distancing, but there is more you can do. I like to use the functional medicine approach to COVID-19 as towards to any other illness, which looks at the body as one system and has a food first approach to start to treat the illness. By avoiding sugary drinks and foods, highly processed foods, and other inflammatory food groups (foods containing trans fats, gluten (especially of you are celiac or experiencing gluten sensitivity), lactose) and instead eating wide variety of vegetables, fruits, nuts, seeds, wild caught fish, occasional grass-fed meat, you are already helping your body to better combat the outside stressors and viruses. What are some of the things that help you to be the healthiest you during the pandemic and strengthen your immune system? Having diabetes, weak metabolic health, obesity, auto-immune illnesses, fighting with cancer- they all often don’t result in good outcomes when it comes to being diagnosed with COVID-19. But being fearful and just hoping all will go well if we do get the virus, is definitely not the best strategy. I believe in taking matters into your own hands and focusing on what you can do to support to be the healthiest you. Below are the vitamins, minerals and supplements that I know of from my own research and listening to health experts that are essential for the strong immune system. Vitamin D It's known that during the dark autumn and winter months our bodies get depleted of vitamin D. And since there is hardly any sun during this time of the year, we need to supplement with a good quality vitamin D. I would always suggest to test yourself as well to understand where your levels are at, but supplementing with 4000ui to 5000ui vitamin D daily would be a good start. Also, it's recommended to take vitamin D with vitamin K2, as while D vitamin helps to get the calcium into the body, K2 helps to transport the calcium into your bones. Vitamin C Eating vitamin C rich foods is very important to help your body fight with viruses. Some of the foods highest in vitamin C (starting with the highest containing): Acerola cherries, sea buckthorn, rose hips, chilli peppers, guavas, Camu Camu, bell peppers, blackcurrants, thyme, parsley, kale, kiwis, broccoli, Brussels sprouts, lemons, lychees, papayas, strawberries, oranges. You can also supplement with vitamin C, but it's important that you check the ingredients list and that it does not contain any sweeteners. The best absorbable form of C-vitamin supplement is ascorbic acid. Quercetin Quercetin is a flavonoid important for reducing inflammation, blood sugar levels, blood pressure and also helps with allergies, is anti-cancerous and brain-protective. Foods that contain highest level of quercetin include onions, asparagus, green peppers, green tea, tomatoes, cilantro, watercress, radicchio, Serrano peppers, Kale, elderberries, cranberries, blueberries, black berries, figs, apples, mulberries I have bought Quercetin Plus supplement from Biocare, but there are other brands out there as well to use. NAC (N-Acetyl Cysteine) NAC is a supplement form of cysteine. Cysteine is important for your body as it helps to replenish the most powerful antioxidant in your body, gluthathione (along with the other amino acids glutamine and glycine. You can find cystein from many protein-rich foods, like turkey, chicken, fish, oatmeal, eggs, yoghurt, sunflower seeds, legumes. People do supplement with NAC, especially if they are suffering from chronic bronchitis, cardiovascular disease, flu, diabetes, osteoarthritis. But if you are taking any medication, it's best to check with your healthcare provider about NAC. Vitamin A Vitamin A has many health benefits, including supporting a healthy immune system, protecting eyes, lowering risk of certain cancers, supporting bone health etc. Foods highest in vitamin A include carrots, tuna (be mindful of its mercury levels), butternut squash, sweet potatoes, spinach, cantaloupe, red bell peppers, pink grapefruit, broccoli, liver, meat, fish, dairy. Curcumin Curcumin is a bioactive chemical in turmeric. It reduces the inflammation in the body and helps to increase the levels of endogenous antioxidants. It can also help with anxiety and depression, reduce LDL cholesterol, blood pressure and blood glycose. I have added both turmeric and curcumin to foods while cooking, such as into scrambled eggs, frittatas, while frying chicken or roasting vegetables. But I also add it into warm drinks with almond and coconut milk, nutmeg, cinnamon, cardamom. I make sure that when I eat curcumin, that there is also fat in the food (coconut oil, butter, olive oil) and that I have also added some freshly grounded black pepper as it helps with the absorption of curcumin. I personally have never supplemented with curcumin or turmeric, but as with any supplement it's important to pick the best one recommended and always check the ingredients list. Zinc Zinc is an important mineral as its present in every cell of your body. Zinc helps with digestion, metabolism, nerve function, brain function and is paramount for healthy immune system. As our bodies don't store zinc, it's important to get it through the food. In order to get adequate amount of zinc through your food, consume the following regularly: raw oysters (highest in zinc), beef, chicken, beans, crab, lobster, wild rice, peas, yoghurt (plain), pecans, hemp seeds, oatmeal, shiitake mushrooms, pumpkin seeds. Of course there are other foods and supplements to add in to further help and support your immune system, such as Chinese Skullcap, medicinal mushrooms , adaptogens , but the above is a good start. Other things that help to support the healthy immune system: time restricted feeding (intermittent fasting), where you eat your healthy meals within for example 8 hours (let's say between 7am and 5pm) and fast for 16 hours. This allows your body to rest, repair and recover. regular restful sleep with 7+ hours a night regular exercise with focus on HIT and strength workouts and yoga and pilates in between daily outdoor walks in the park, in the nature practicing mindfulness and meditation to reduce stress It's never too late to critically look through your weekly shopping list for food, optimising your lifestyle, so that if and when you do get infected with the virus, your immune system is strong to fight it and you are able to have just a mild case of the coronavirus- not developing pneumonia, requiring oxygen etc.

I departed ways with majority of the gluten-containing foods (wheat, rye, barley, spelt) in January 2017. No, it was not an experiment that I thought of doing for a short period of time, it was a concrete step in my healing journey after having been diagnosed with Lyme disease in October 2016 and suffering from severe joint pains in my hips and knees and headaches as a consequence. I started to read a lot about what causes inflammation in the body and what can I do to reduce the inflammation levels. And one of the topics that came up amongst many health experts I read books from or podcasts I listened to, that gluten can be a trigger to inflammation amongst other inflammatory foods, such as added sugars , trans fats, processed meats, too many foods with omega-6 fatty acids, refined carbs and conventional dairy products. After going off from the mentioned gluten containing foods, my joint pains resided (it did take around 3 weeks for me to really start to notice that change). I this article, I would like to share information on: what is gluten why is it not good for humans and why you might want to consider going off the gluten containing foods what foods contain gluten what to replace the gluten containing foods with why should you be wary for 'gluten-free' labeled products What is gluten? Gluten is a sticky protein that occurs naturally in wheat, rye, barley and spelt. It's a family of proteins found in the seeds of grass that are soluble in alcohol. Gliadine is the gluten protein in wheat. Over the centuries wheat has been hybridised, crossbred with other grains and species to increase production levels, and sprayed with high amounts of chemical fertilisers and pesticides. Due to the hybridisation process nowadays grains have fewer nutrients, more weight‐producing carbohydrates, more gluten and more phytic acid in them. Gluten gives baked goods their doughy elastic structure, but many foods also contain gluten for other purposes like for flavour enhancement and as a thickening agent. For your intestines gluten is like a glue blocking the normal movements of the small intestines. This can manifest in intestinal bloating, diarrhoea and other problems, even in people who are not sensitive to gluten. Your digestive system does not possess the enzymes to completely digest all the bits of this protein, therefore your stomach producing excess acids, slowing down digestion or creating acid reflux. Why gluten is not considered good for us? Many of us are consuming gluten on a daily basis. Just think about it- sandwiches, muffins, croissants, bagels, cereals, granola, hamburgers, hot dogs, wraps, cookies, cakes etc- they all contain gluten. Compared to other proteins in grains, gluten is difficult to digest and its presence in your digestive tract can inflame the intestinal lining, loosening the tight junctions and therefore contributing to a leaky gut syndrome. Gluten can create an underlying inflammatory process that can create collateral tissue damage in your body to all of your organs not just to your gut. Once the gut is leaky, you get systemic flow of gluten and wherever it goes, it can cause damage. Celiac disease You might have heard of celiac disease, which is a severe reaction to gluten and which is not very common amongst humans- around 1% of world population has celiac disease. For people with celiac disease, every time they consume gluten, their immune system triggers an attack to intestines. As it affects the villi in the intestines which are responsible for absorbing nutrients into the bloodstream, people with celiac disease experience symptoms like malnutrition. But there are more than 300+ symptoms reported from people with celiac disease, from neurological and psychiatric illnesses, stunted growth, cancer, and even death. People with celiac disease should avoid all gluten containing foods, but also be aware what other products (skincare) they use what contain gluten. People are tested for celiac disease using the below 5 pillars (meeting 4 out of 5): symptoms or signs linked to celiac disease: Positive serological screening tests (you would need to be eating gluten for accurate results) Presence of genetic markers HLA-DQ8 or HLA-DQ2 (but having these genes does not necessarily mean you definitely develop celiac disease) Intestinal damage detected by endoscopy/biopsy (you would need to be eating gluten for seeing the damage gluten causes) Symptom resolution by following implementation of gluten free diet Wheat allergy This is an allergic immune response whenever gluten containing foods are consumed. There are less people in the world diagnosed with it than with celiac disease, but nonetheless it can cause severe symptoms from hives, itching, swelling to difficulty breathing and even anaphylaxis. People with wheat allergy notice the symptoms immediately or soon after consuming gluten containing foods. People with wheat allergy should avoid gluten containing foods in their diet. Non-Celiac Gluten Sensitivity But even if you are not celiac, you can still be gluten intolerant (also called having non-celiac gluten sensitivity), experiencing similar symptoms as with celiac disease, but body does not produce antibodies for gluten . People who have gluten sensitivity, feel better when they avoid gluten- and different people experience the symptoms at different levels of severity. There is currently no accepted test for non-celiac gluten sensitivity. Non-celiac gluten sensitivity can result in changes to the gut microbiome and increase pathogenic microbes. As our overall health is very much linked to our gut , gluten intolerance can affect almost every cell, tissue and system in your body, since the bacteria that populate our gut help control everything from nutrient absorption and hormone production to metabolic function and cognitive processes in the body. Below are some of the most common symptoms linked to non-celiac gluten sensitivity: Digestive issues, including abdominal pain, bloating, cramping, constipation or diarrhoea Muscle and joint pains Skin issues, such as eczema, dermatitis, skin rashes, rosacea Tingling and numbness in the arms and legs Frequent low energy levels and chronic fatigue Difficulty concentrating and trouble with memory Frequent headaches Mood-related issues, such as depression and anxiety Reproductive problems, irregular periods and infertility Nutrient deficiencies, including iron deficiency and anemia Higher risk for neurological and psychiatric diseases, including Alzheimer’s and dementia If you are experiencing any of the above symptoms or have been diagnosed with auto-immune diseases, like Lyme, rheumatoid arthritis, lupus, multiple sclerosis, psoriasis etc., it's advisable to first rule out celiac disease and wheat allergy. Then try and go off from gluten all together not less than 3 weeks to see if the symptoms you are experiencing are getting any better. Of course if you have too much inflammation in the body, it's the best to go on an anti-inflammatory diet all together (where you cut out all inflammatory foods ) to really support your own body's innate ability to heal. Gluten stays in your body for months after your have stopped eating it, even if you just had a bite of gluten containing food. It's also important to know that different grains contain different forms of gluten. In this article by Gluten Free Society , they list different grains including also rice, corn and oat and the type of gluten you can find in them. If you are someone sensitive to gluten or have celiac disease it's advised to avoid grains all together to see how your symptoms will get better. What foods contain gluten? Unfortunately the list is long, as gluten is really added to many manufactured and packaged products. Even if oats, rice and quinoa for example don't contain gluten called gliadin, the fact that they are often packaged in the same factories where wheat is processed, makes them not completely free of gliadin. This does make a gluten-free diet challenging, but I believe, if one wants to go gluten-free, then by eliminating the below foods, you are already doing your body a great favour. Wheat , all varieties (whole wheat, wheat berries, graham, bulgur, farro, farina, durum, kamut, bromated flour, spelt etc), rye, barley, triticale Baked wheat flour products (bread, pasta, pizza, cookies, pastries as well as sourdough bread though healthier than normal white bread) Canola oil and other vegetable oils Deli meats (including bacon)- check ingredients Granola - always read the ingredients label as though granola is supposed to be oat-based, many manufacturers do add wheat in them Spelt bread - thought spelt is considered ancient grain and talked about as a healthier version of a bread, it does contain gluten Couscous - also an ancient grain, that's unfortunately not gluten free Bulgur - same as couscous, it does contain gluten Protein bars - to improve the consistency of a protein bar, manufacturers often add gluten in the bars. So read your labels if you want to avoid gluten. French fries - many frozen french fries are dusted with flour before they are frozen Ketchup and mayonnaise - manufacturers of these products may use gluten products as thickeners, stabilisers or for flavouring. Better to make your own to be sure you avoid the possible gluten within these products. Meatballs - gluten (bread crumbs) are often used to keep the meatballs together Beer and vodka - you know that beer is made from barley, but if you do buy vodka, make sure it's not made from gluten-containing grains, but from potatoes, corn or grapes Sausages and hot dog sausages - some sausages have added gluten in them Roasted nuts - they are typically produced in the same factory facilities with gluten-containing products, so best to consume raw nuts (but good if soaked) . Ice cream - check thee ingredients list when you purchase ice-cream as some ice-cream do contain flour for thickening. Gluten may also be added to other processed and packaged foods like: soy sauce fish sticks flavoured teas tomato sauces bouillon cubes ground spices marinades syrups spice mixes chewing gum Products labelled as gluten-free Even if you look at products in stores labeled 'gluten-free', you still find the below ingredients on product labels. So the fact that the product is labelled gluten-free, doesn't necessarily make it healthy. I follow this rule; if I don't recognise the ingredient on the product label, would not have it in my kitchen cupboard, I don't buy the product. natural flavourings whey protein concentrate rice malt or rice syrup dextrin, malt or maltodextrin modified food starch gelatinised starch hydrolysed vegetable protein (HVP) hydrolysed plant protein (HPP) monosodium glutamate (MSG) whey sodium caseinate etc What to use instead of wheat, rye, barley and spelt? I do know from my own experience, it does take commitment and knowledge to go off gluten- you just need to be well-informed when you buy groceries and when you go and eat out. But if you know what gluten does do your body, it's much easier to decide to go off it. Since gluten containing grains also contain vitamins and minerals (especially B vitamins, E-vitamins, minerals like iron, magnesium, copper, zinc, selenium), it's important to make sure you get these micronutrients from other food sources . Grains are also high in fibre, so make sure by removing gluten-containing grains, you get adequate amount of fibre in your diet . Below I list of grains and flours that you can consume as alternatives to wheat, rye, barley and spelt. It's not a complete list as there are more options out there, but hopefully it will drift you away from the thought 'what on earth am I supposed to eat instead of these grains and foods made from these grains'? almond flour coconut flour buckwheat flour plantain flour cassava flour bean flours (chickpea) starches (potato, tapioca) buckwheat quinoa amaranth Grains you want to be mindful of, as they do contain gluten, just different ones: brown rice wild rice black rice oats millet teff sorghum I hope the above provides you more insight into gluten. If you are experiencing digestive issues, joint issues, have auto-immune illnesses you might want to consider going off gluten and see how you feel. If you are looking for health and nutrition counselling, don't hesitate to contact me .

I have read about the four pillars of health from various books and articles- sleep, nutrition, stress management and exercise. In order to be healthy, strong and show up at your physical best on a daily basis, our goal should be to find a healthy balance between these four pillars. I know there are other people out there, who are struggling with it like I have had in the past, so I thought of sharing what I have learnt. You might find that you have been putting too much focus on one pillar like exercise and have neglected maybe the other area, like sleep or stress. Remember in order to chair to stand nice, strong and balanced on the floor, it needs 4 legs to achieve it. It's still standing on 3 legs, but might be wobbly. But if you try and sit on a chair with two legs, it will fall over. 1. Sleep The fact is if you don't get adequate amount of sleep, your body will run in a restoration deficit and it will affect the the results you want to see in all other three pillars. Your sleep quality, timing and duration play a big role in hormones that regulate appetite and cortisol (stress) levels. Not getting enough sleep messes with your metabolism, and affecting glucose tolerance- that's why it's harder to loose that belly fat. When you sleep, your body restores itself- and that's what's needed for you to have a clear daily focus and perform at your best. Getting good quality sleep: Improves your memory and focus Reduces your stress levels Reduces and regulates inflammation Allows you to perform better physically Regulates your hormones making sure you feel balanced in your body How to get better and more sleep: Reduce your exposure to blue light before bedtime, by wearing blue blocking glasses. Blue light makes it harder for you to fall asleep (thing of phones, TVs, computers) Don't eat or drink alcohol close to bed time - best to stop eating 3-4 hours before bedtime to make sure you allow your body to focus it's energy on restoration and clean-up, rather than digesting the food. I have noticed it from my own experience (and by also tracking my sleep) that both eating and drinking too close to bed time will have a great impact on the quality of your sleep Don't exercise too close to bed time - this will raise your heart rate and cortisol high and not allowing the body to go into a rest mode. Use blackout curtains or use an eye mask to block the light during your sleep - as getting light on your eyes signal your body that it's time to wake up. Sleep in a cool environment - open the window slightly, turn the heat down more in your bedroom than in the rest of the house. If you are sensitive to sounds, create a sound barrier by using earplugs for example. Take time to wind down before bed - drink a chamomile tea, have a warm bath with Epson salts and lavender essential oil or diffuse some lavender essential oil or roman chamomile essential oil in your room. I am often making an evening hot drink for myself and my husband, that has a blend of water, almonds, Reishi mushroom, curcumin, ginger, a little bit of cocoa with a mix of different spices. Read more how you can improve your quality of sleep here . 2. Nutrition Every bite you take will be used by your body to carry out its metabolic processes at a cellular level. You either heal or feed inflammation in your body with what you put at th end of your fork. If you skip meals or eat too many carbohydrates- they both are one of the causes for fat storage. Aim to get adequate amounts of good quality protein, carbohydrates, fat and fibre in your diet on a daily basis. Protein at every meal - aim for the size of your palm Carbohydrates - they provide immediate and stored fuel for your body. It's important that carbohydrates come from whole foods (natural and unprocessed)- fruits, vegetables, legumes and whole-grains Healthy Fats - aim for a size of your thumb at each meal (and especially if you are eating greens. Thing of healthy fats as- olive oil, coconut oil, sesame oil, grass-fed butter, avocados, tahini, nuts and seeds. Fibre - aim for a size of your whole fist. Fibre helps to loose fat. The best sources of fibre are vegetables. Best is to eat from the colours of rainbow to make sure you get all the phytonutrients into your body. When you purchase your groceries, aim to have red, green, orange, white and purple colour vegetables in your weekly menu. Read food labels if you buy packaged foods to avoid purchasing foods with chemicals your body does not need, added sugars , added sodium. For example, almond milk should not contain anything else than water and almonds (sometimes food manufacturers add also sea salt in there). But milk should not contain carrageenans and emulsifiers. Here is a full article how can you eat for satiety . 3. Stress Management This is a pillar where I have failed the most in the past, unfortunately. I keep falling back in the same habits of over-thinking, over-doing, over-worrying. And I know that when I do get sick, it's often because I have not listened to my body when it was already asking to slow down. I am also well-aware what elevated levels of stress or chronic levels of stress do to your body- we get sick more often due to a weak immune system, we recover slowly, our brains slow down- and we can't easily get back to the healthy happy self. There are both external and internal stressors. We can't always control the external ones coming towards us, but we can control our response and how we allow the stressors to affect us. How can you strengthen your mental game? Meditation- there are very many different ways to meditate and different people find different techniques, different places, different set-ups, different bodily positions working for them. At the end of the day, it's about 'coming home to yourself'- finding the piece in your heart, in your mind and being happy and relaxed in a moment. Breathing practices - not making it complicated, just for start take a minute or two to be mindful about your breathing. Inhale through your nose for 2 seconds using your stomach and exhale through your mouth for 4 seconds. And you can do this from anywhere- while you are waiting for your bus, while you are driving in a car, while you are walking your dog. Journaling- either in the evening or in the morning (or both). Taking just couple of minutes to write down what you are grateful for, what do you want to achieve during the day, what you have particularly enjoyed from the day- these all help you to get to a different state of mind. Listening to relaxing music - we all have our favourite songs. Music helps to drift the stressful thoughts away to the words of the song, the melody, to the great memories from the past. Drawing, painting or colouring - it's a great way to express your emotions on a piece of paper and helps you to slow down your thoughts. Spend good quality time with your family members or friends doing something fun together, like cooking, going for long walks in the nature. Learn more about what effects stress can have on your body and how you can support your body managing stress . 4. Exercise I have put this deliberately as the last pillar in this list of four pillars. If you are overdoing with exercise and don't put enough focus on three of the above pillars- you might discover that you are struggling to shred off that extra fat, struggle in general with your metabolic function, might get sick too often as you are taxing your cortisol. You can't out-train a bad diet or sleep deprivation. On the other hand exercise is a natural stress reducer. It helps to get your blood flowing through your body, including brain. This in turn helps you to think more clearly, focus better and in general perform better. Exercise also promotes healthy skin if you on top of exercise hydrate well with water and eat nutritious food. As exercise also promotes the movement of lymph fluid through our bodies, it also improves your immune system and raises your energy levels. So there are many benefits of getting a regular exercise. The trick is not to get too much caught up by it and over-training, as exercise is also a stressor on the body. Doing a variety of exercise on a regular basis is key, combining for example strength training with HIIT sessions and yoga or pilates sessions in between to stretch and relax those muscles is a good mix to try. And if your body is telling you that it's tired, it needs rest- listen to it and take a day or two a break. Don't beat yourself up about the days that you did not manage to get your run done, your weights lifted. If you are a regular exerciser, you know how to get back on track. Think about where you fall short and where you know putting a little bit of that extra focus, will improve your health and get you into that state of equilibrium, whatever it means to you and your body. If you need guidance and support from a health coach and nutrition counsellor to bring more balance in your life around nutrition, physical movement, sleep, stress, home environment, don't hesitate to reach out to me at info@katrinpeo.com .

It was a bit more than a year ago, when a friend of mine recommended me to get myself the Oura ring. Since I was recovering from a brain surgery, there were many questions that I had about health I was trying to find answers to. And Oura ring has been one of the great measurement tools to understand where I am with the state of my well-being at any point of time and what can and do or should not to in order to have optimal health and perform at my best. People, who tell me, just listen to your body why do you need to measure what's happening to determine what to do and what not to do- then unfortunately after the brain surgery my mind and body has never been the same. Anyone who has had brain surgery hopefully sees what I mean. What has Oura ring helped me to measure? Oura has the Oura app, that you install on your phone and which communicates with your ring 24/7, provided you have the ring on your finger and charged at all times. It measures health in three categories, readiness, sleep and activity and shows you the below details for your health: heart rate variability resting heart rate respiratory rate body temperature sleep, including your REM, light and deep sleep activity level recovery index What is heart rate variability (HRV)? It's a marker for resilience and it regulates among other things our heart rate, blood pressure, breathing and digestion. HRV helps the identify the imbalances. If we are constantly in a fight-or-flight mode, the variation between subsequent heartbeats is low. If you are in a more relaxed state, the variation between heartbeats is high. The better your HRV, the more resilient you are, the faster you are able to switch gears. A low HRV is associated with higher risk of cardiovascular disease and increased risk of death. HRV a good way to track how your nervous system is reacting to the environment around you, as well as your feelings, thoughts and emotions. And what I have clearly noticed is that, focusing on better quality sleep , physical activity, managing stress levels, has a positive impact on the HRV. Normal ranges can be anywhere from below 20 to over 200ms, depending on the person, it's age, it's state of health etc. What is resting heart rate? It's simply the number of times your heart beats per minute while you are at rest. A lower heart rate at rest shows better cardiovascular fitness and more efficient heart function. This can really vary between 40-100 depending on the age of the person and the fitness level of the person. What is respiratory rate? It's how many breaths you take a minute. A normal respiration rate at rest is between 12-20 breaths per minute. Body temperature and Oura ring You will learn this over time, as Oura tracks and displays body temperature relative to your baseline body temperature. So, it shows how much lower or higher your body temperature is compared to your average. Sleep and Oura ring Oura ring looks and analyses your sleep based on HRV, body temperature, resting heart rate, movement and also time spend in specific sleep stages, including light, REM and deep sleep. It shows you data on how much time you are spending in your different sleep stages, shows you latency, sleep timing, shows you when you are awake and gives you daily your sleep score. You get an understanding on your sleep quality and start to understand over time how much sleep your body needs in different stages for you to feel well. REM sleep is where your brain and body re-energises. On average REM sleep counts 20-25% from total sleep, which is 1.5h-2h. It does decrease with age though. Deep sleep is restorative and rejuvenating sleep stage and enabling muscle repair and growth. On average people spend 15-20% of their sleep in this phase. Sleep latency indicates how quickly you fall asleep. If you fall asleep too quickly, it shows you are not getting enough sleep. Sleep timing is important contributor to the quality of your sleep. As your bodily processes run in 24h cycles (circadian rhythms), it's important to sleep at night and staying awake during the day. The midpoint of your sleep should ideally fall between midnight and 3am in order for you to get optimal and balanced sleep. Activity and Oura ring As with many other gadgets, Oura tracks your steps, your calories burnt, alerts you when it's time to stretch your legs when you been sedentary for too long period of time. What is a recovery index? This is how long it takes your resting heart rate to stabilise during the night and to reach it's lowest point What have been my learnings about my body with the help of Oura ring? First of all it's important to note that while you can start to see the numbers for yourself and your body as soon as you start to wear the ring and have installed the app on your phone, you only will get to learn more about your body over time since the app needs data about you for some time before it can start to give you more accurate scores. I have learnt that in order for my body to have the rest it needs, I need to go to bed around 10PM. Anything later than 11PM will impact my well-being. I also know that I need ideally 8.30 hours sleep per night to have both the mind and body rested, and my REM sleep and deep sleep higher than an hour per night. I also know what affects my sleep negatively- eating dinner later than 7pm, drinking a glass of wine, exercising later in the evening. I have also started to see the shifts in my heart rate, body temperature, when I am starting to get ill. This has helped me to put more focus on my sleep and rest before the illness hits me really bad. I only need to charge it once a week for an hour or so. Though it's ok to go to shower with it, I choose to take it off. I also take the it off when I am lifting weights not to damage the ring. Here are images from my Oura app, when I have been in a good state. And here are images from my Oura app, when I have had a glass of wine, have been eating too late and down-prioritised sleep- New Year's Eve :). In conclusion I can say that wearing an Oura ring has helped me to understand my body better, be more kind to it when I have pushed it too far and understand what I need to do to get the body functioning at its best. If you are interested in learning more about Oura ring or want to purchase yourself one, visit Oura Ring website . If you have health-related goals that you want to achieve - whether they they are related to nutrition, weight, digestive health, skin health, anxiety - then you might want to consider contacting a nutritionist and health mentor - info@katrinpeo.com . I have been advising and supporting both women and men on their journey to better health since January 2022.

If you are surrounded by health-conscious people and are yourself honed in to health, you must have heard of the term intermittent fasting or cyclic fasting. But if not, I will help to to get a good overview fo what is intermittent fasting and why we should practice it on a regular basis. What is intermittent fasting? Intermittent fasting shortly is going without food for a period of time. It's not that eating is bad, especially if you are eating healthy whole-food, but in today's world we tend to overdo with eating and not give our body the rest it needs in between the meals. Digesting food is an energy-consuming activity for the body. Intermittent fasting has been used for centuries during the time of famine or when food was scarce and as we know it's one of the central parts in different religions. Many of us also tend to be reliant on glycose stores for energy rather than utilising our fat storage for energy. Intermittent fasting is helping to switch that around, where we are not dependent on glycose and can utilise fat instead to keep our energy levels high. What are the health benefits of intermittent fasting? Improves your immune system and increases energy Intermittent fasting helps to lower your white blood cell count, recycle the immune cells not needed and triggers your immune system to start producing new white blood cells. Decreases insulin resistance It increases metabolism and also increases the production of beneficial enzymes, which help your body to adapt to stress better and fight chronic illnesses like diabetes. Heals the leaky gut As you give your digestive tract a rest, it allows your body to heal the gut lining and improve gut disorders like IBS, ulcerative colitis, Crohn's disease. Click here to learn more about leaky gut and how to heal it. Encourages weight loss Hormone imbalances are often the cause of people not being able to lose weight. When your body is running on sugar-fuel, your body might have leptin (satiety hormone) resistance, which means your brain has stopped recognising leptin's signals to use your body's fat storage for energy. Promotes autophagy (cell self-eating) This is normal bodily process of cellular renewal, when our own cells are eating away old cells and studies have shown that fasting helps to improve this process. Helps killing off cravings and reduce emotional eating When practicing intermittent fasting, your hunger hormone in your body, ghrelin is decreased and at the same time your brain's dopamine levels are increased. By moving your metabolism from a sugar-burner to a fat-burner, you reduce the need for cravings and especially cravings for unhealthy starchy and sugary foods. Improves autoimmune conditions Intermittent fasting helps to reduce the severity of a a flare of those with autoimmune diseases like lupus, rheumatoid arthritis, multiple sclerosis. Reduces inflammation in the brain and improves memory It enhances your brain cognitive function, slows down brain ageing and help with neurodegenerative disorders like Alzheimer's. Improves heart health Intermittent fasting helps to lower blood pressure and triglycerides, while raising beneficial HDL cholesterol. Improves lung health Helps to reduce asthma symptoms and oxidative stress. How to go about with intermittent fasting? There are different ways to go about intermittent fasting, but it's all about eating in a restricted time-window and of course focusing on healthy whole-foods, while eating. People who have not practiced intermittent fasting at all and have not been health-conscious eaters, it's better to start slowly. Meaning, start off with eating your meals within 12h and then giving yourself 12h rest from food- it could be eating your meals between 7am and 7pm and not eating between 7pm and 7am. If you feel comfortable with a 12h eating window, you can take it a step further and try eating within 10h window and then giving your body a rest for 14h before you eat again, so it would look like this for example: eating your meals between 8am and 6pm and then not eating between 6pm and 8am. And you can take it from there even another step further, where you eat within an 8h window and give your body then 16h of rest. It's all about finding the right eating window that works for your body, there is no one rule that works for all. You could also eat your meals between 12am and 6pm, if you are not a 'breakfast person' and not really hungry in the mornings. You could also do 16h fasts during the weekdays and 14h fasts during the weekend. Find your own sweet-spot. But it's important to mention here that women need to be more careful when intermittent fasting, read further to find out why. What to eat when you are practicing intermittent fasting? Beginner: Eating between 8 a.m. and 6 p.m. If you haven't practiced intermittent fasting in the past, then it's best to start with 12h fasts or 14h fasts as this allows you to have your breakfast, lunch and dinner within normal hours while still getting the benefits of fasting. You can Breakfast around 8 a.m. Best is to start off your morning with a smoothie, that has good fat, protein, fibre, greens and small handful of berries in it. You can find some more information and inspiration how to put together and well-nourishing smoothie here . Lunch around 12 p.m. Have a healthy salad for example with a choice of greens (spinach, rocket, roman lettuce) , avocado, a choice of protein (wild-caught fish, grass-fed beef, egg), sprinkle with some seeds like sesame or pumpkin seeds and add your salad dressing (just olive oil, a mix of olive oil and balsamic vinegar, tahini dressing etc). Dinner around 5.30 p.m. Depending on what you had as a protein for lunch, you can have a different protein for dinner (fish, beef, lamb, chicken, turkey, duck etc). Serve next to it some oven-roasted vegetables like sweet potatoes, beetroot, leek, cauliflower (the choice is wide). In between the meals make sure you consume enough water to avoid dehydration, drink tea such as green tea or matcha or any other herbal tea. Intermediate: Eating between 12 p.m and 6 p.m. This takes your fasting from 14h to 18h and usually means you skip breakfast and have your first meal at 12 p.m. You can sip herbal teas or green teas in the morning as they naturally help to reduce the hunger hormone ghrelin. You can either have your smoothie at 12 p.m. or have your usual lunch meal. If you do get hungry between your first meal and last meal, have something like a handful of soaked nuts or seeds (learn why you need to soak them from here). For dinner have a healthy protein together with either a salad or cooked vegetables. Is intermittent fasting for everyone? Women are more sensitive to intermittent fasting than men as they have more hormone called kisspeptin, which creates greater sensitivity to fasting. If women take intermittent fasting too far, it can mess up their menstrual cycle, throw off their hormones and have a negative effect on fertility. So women might want to try to do intermittent fasting just couple of days a week (let's say Mondays and Wednesdays) and while they have their period, try longer eating windows, like 12h eating and 12h fasting. It's not about stubbornly going in and pushing it though all days, no matter what. Intuition is key here. Also on fasting days, rather than going all in with hard-cardio exercise focus on yoga, pilates or any light-cardio exercise. If you have blood-sugar problems and/or are diabetic, it's important to talk to your healthcare provider, who helps to monitor your health, while you slowly go into intermittent fasting and increase your length of fasting as your blood glycose stabilises. If you have eating-disorders (like bulimia and anorexia), also talk to your healthcare provider. You will also benefit more going into regular intermittent-fasting slower. Though studies have shown, if done right with proper nutrition, people are able to heal from their eating disorders with intermittent fasting. If you are someone with anxiety, struggling with sleep and your circadian rhythm is not in balance (not able to fall asleep easily, stay asleep and wake up energised, then you are probably the one also who should step slowly into intermittent fasting. If you have thyroid problems, then it's also best to talk to your healthcare provider before starting to practice intermittent fasting. As you have hopefully learnt from above, intermittent fasting is definitely something to try and practice to reap the benefits from it for your health, but it's important to do it intuitively, listen to your own body and also work with your healthcare provider if you have current health issues to make sure you ease into the fasting the right way. If you have health challenges that you are struggling, whether it's around weight, digestion, nutrition, don't hesitate to reach out to me for nutrition and health coaching at info@katrinpeo.com .

We have over thirty-seven billion chemical reactions happening in our bodies every second of the day. What we put into our bodies have a direct and immediate impact to our health. There is a reason why it's said: "Your health starts at the end of your fork." Every single reaction in our body needs essential fatty acids, essential amino acids, vitamins and minerals for it to work. Both inflammation and obesity are something that are very often caused by our modern diet- too much starch, sugar, trans fats, ultra-processed foods, artificial sweeteners etc. And even though there are of course other things that influence the inflammation in the body (think allergens, lack of sleep, lack of exercise, stress), food plays a primary role in whether our health thrives or suffers. I recently read a quote from Steve Jobs, from when he was at the end of his life in 2011. One sentence in the quote applies to very much what I want to focus on in this blog: “Eat your food as your medicine . Otherwise you have to eat medicine as your food .” Functional medicine believes that most of the modern diseases are linked to inflammation , such as obesity, cancer, heart disease, allergies, autoimmune diseases (lupus, rheumatoid arthritis etc), depression, dementia etc. Inflammation is caused very often in your gut. As ancient Greek physician Hippocrates said 2500 years ago: "All disease beings in the gut", and today's science is seeing it more and more. Many of us see food just as energy or calories, but it's more than that- it's information and instructions for your body. Food influences every aspect of your biology. Food is protein, fats, carbohydrates, fibre, minerals, vitamins, antioxidants, probiotics , prebiotics , phytochemicals and so on. How is your body built? Your body has a set of biological systems integrated with one another- they are all influenced by your lifestyle, your environment and the food you eat. Food is the biggest influencer- it can either heal or harm the below systems. Gut and gut microbiome Your gut is very much influenced by what you eat. If the diet is unhealthy, you can get many illnesses as a result. Even depression is linked to your gut, if you eat the wrong foods. What you eat determines what bacteria grows in your gut- whether good or harmful. Gut damaging foods you should be avoiding that can create a leaky gut : gluten, refined foods, conventional dairy, trans fats. Gut healing diet: your gut bacteria love fibre , the most essential ones are called prebiotics, which are found in foods like artichokes, asparagus, plantain, seaweed, vegetables etc. Your gut also needs probiotic foods, like sauerkraut, kimchi, tempeh, miso, nato. Your gut needs minerals and vitamins, like zinc, which is important for enzyme function and found in pumpkin seeds, oysters, meat, legumes, nuts, eggs. You also need omega-3 from fish, which you can find in wild-caught salmon, sardines, herring. Vitamin A is important for your gut lining, which you get from beef liver, cod liver oil, salmon, goat's cheese. Collagen is also important for the gut, that you get for example from bone broth . Polyphenols are very important for the gut and its flora- these are found in colourful vegetables, fruits and berries (pomegranate, green tea ( matcha , cranberries, blackberries, blueberries). Immune system and inflammatory system If you have a chronic illness, you are inflamed. If you are overweight, you are inflamed. Foods that can cause chronic inflammation in the body are ultra-processed foods , refined foods, too much starch, sugar, conventional dairy. This all spikes your body's insulin levels. Fat cells deposited around your waist produce molecules of inflammation, called cytokines. How can you boost your immune system? Gut down on sugar and starch, gluten and conventional dairy. There are many foods that are anti-inflammatory : ginger, garlic, extra-virgin olive oil, turmeric, rosemary, medicinal mushrooms (shiitake, chaga, reishi, cordyceps). Also vitamins and minerals are important for healthy immune system: Vitamin C (parsley, cranberries, sea buckthorn, strawberries), zinc, selenium (Brazil nuts, sardines), Vitamin D (from sun, but also from mushrooms, oily fish, liver, eggs) Energy system (how do you make energy in your cells and in your mitochondria) If you eat processed food, too much food, too few phytochemical rich foods, it causes oxidation in your body, which means your body rusts and ages. Oxidation drives inflammation in the body. How do you get energy from food and improve therefore energy in your mitochondria- by consuming foods rich in B-vitamins, zinc, selenium, magnesium, Co-Q10, carnitine, NAC, Omega-3 fats, vitamin E, vitamin K, sulphur etc. Eat foods that are full of these nutrients: pomegranates, grass-fed beef, blueberries, broccoli, almonds, avocado, MCT oil (this is the cleanest burning fuel for your mitochondria) and more. Intermittent fasting is also a tool to use to optimise mitochondrial function and reduce the cell-ageing. Detoxification system Our body has its own detox system (skin, kidneys, liver, digestion system, lungs). One of the best things you can do for improving the detoxing pathways is to drink adequate amounts of water and eat a lot of fibre . In order to support your liver function, eat foods like broccoli, cabbage, Brussel sprouts, kale, cauliflower. You also need amino-acids from clean protein for your liver. Drink green tea and consume regularly curcumin (in turmeric), cilantro, ginger, dandelion greens, burdock root, watercress, artichokes, which all help to make sure your liver is cleansing your body from toxins. Circulatory system Circulatory system is your body's transport system. Poor circulatory system causes cardiovascular disease and inflammation is the biggest cause here. If you include a lot of antioxidant, phytochemical and arginin rich foods - you are supporting your cardiovascular health as well as reduce inflammation. Foods that are all great for your circulatory system are pumpkin seeds, almonds, walnuts, sesame seeds, seaweed, olive oil, turkey etc. Communication systems between your cells Your hormones are sending messages all around the body. Insulin resistance is one of the biggest hormonal issues in the modern world. By getting rid of too much starch and sugar, you are helping your body cells to become more responsive to insulin and also make sure your hunger hormone like ghrelin and satiety hormone like leptin are functioning as they should. Too much insulin also has a negative effect on your female and male hormones like oestrogen and testosterone, where imbalance results in facial hair in women, 'men-boobs' in men. Increase intake of certain types of fibre like flaxseeds (that helps to get rid of extra oestrogen). Cortisol is another hormone that influences negatively insulin and your other hormones, if it's chronically too high. It's important to consume whole foods, low glycemic foods, foods rich in fibre and enjoy a plant rich diet. Your thyroid is also influenced by food (gutting down on gluten containing foods has a positive effect). Your thyroid also likes zinc, iodine, selenium containing foods. Structural system- cell membranes, muscular and skeleton system We are made of 55% water, 23% fat, 16% protein, 6% minerals, small amounts of vitamins and less than 1% carbohydrates. In modern world many people have their diets consisting of high amounts of starch and sugar. But instead we should focus on proteins, fats, fibre, vitamins and minerals. Every cell in our body contains fats, our brain is made of 60% fats- so consuming healthy fats is very important for thee body. You want to eat eggs, nuts, seeds, avocados, high-quality protein (grass-fed beef) etc. I hope the above gave you a good overview, why we need to focus on consuming healthy whole foods, and why food can either be poison for your body or a miracle drug. If the above is too overwhelming and you are unsure where to start to improve your diet, reach out to me for nutrition counselling and health coaching at info@katrinpeo.com.

Usually I make sauerkraut in autumn, but since I had two cabbages in the fridge- white and red, I decided to make a batch. It's a great addition to grilled meat during spring and summer as it helps to also break down protein more easily in the body. Why to eat sauerkraut? Before we humans had fridges, we ate a lot of fermented foods, as fermentation preserves vegetables, fruits and dairy products, but it also promotes the growth of natural bacteria. Consuming fermented foods will help your gut to inhabit more of good microbes that fight off bad bacteria and toxins. Sauerkraut, which is a fermented cabbage, is one of the easiest fermented foods to make, and contains hundred times more lactobacilli than raw cabbage. Eating just a single spoonful or two before your meal increases saliva production, decreases your stomach PH and activates specific enzymes so you digest your food better. People with heartburn, this is a good tip to try instead of acid blockers . If you want to learn more about different types of probiotics you can find in foods, then read my blog where I dive deeper into the topic . How to make sauerkraut? It's a very easy process. To make one patch of basic sauerkraut, all you need is medium sized cabbage (green or red) and 1 tablespoon of sea salt or Himalayan salt. Chop the cabbage into thin strips (you can also use the food processor). In a mixing bowl, mix together with your hands chopped cabbage and salt. Let it stand for 20-30 minutes. Then massage the cabbage in a bowl with the salt with your hands, working trough the cabbage for 10 minutes or so, until you get the brine out from the cabbage. You can also use a pounding tool to help with getting the liquid out of the cabbage. Then put the cabbage into a cleaned jar. Pack in the jar nicely and make sure you have the brine covering the cabbage as this creates the environment for the fermentation to be able to start. Also leave around 5cm from the top of the jar. Seal with a lid. I have special jars with air-lock systems for fermentation but you don't really need those specific ones to ferment your vegetables. Put the jar in a dark cool dry place. The fermentation process takes from 2-4 weeks during when the friendly bacteria eat the sugars in the cabbage, multiply and release high amounts of lactic acid, which created an environment inhospitable for harmful bacteria and also acts as a natural preservative for your sauerkraut. After the fermentation process you can keep your sauerkraut in the fridge for several months (remember to consume it on a daily basis). If you don't have the jars with air-lock system, it's important to check your sauerkraut on a regular basis, to make sure that the cabbage is submerged the brine and also to open the lid to release excess gas. This makes sure that your sauerkraut does not generate harmful bacteria or mould. Ingredients in the sauerkraut and their benefits You can make a simple sauerkraut by following the above instructions or you can also add any of the below or couple of them to your cabbage. I hereby highlight the benefits of different ingredients Cabbage - cabbage is high in vitamin C, vitamin K, vitamin A, B-vitamins and minerals like iron, magnesium, manganese, folate, potassium. As cabbage is high is fibre, it's known to help to detoxify stomach and colon. It has anti-bacterial and anti-viral properties, helps to clean your blood and keep your immune system strong. Cabbage is also great for your bones. Breastfeeding women can benefit from cabbage, when they struggle with breast pain or inflammation (simply put cold cabbage leaf on the breast to relieve the pain). Red cabbage is even more nutritious than green cabbage due to it's deep colour- it has 85 percent of the daily vitamin C, compared to green cabbage which has 47 percent. Red cabbage has more C vitamin than oranges. Red cabbage also contains 10 times more A vitamin, while green cabbage contains twice as much vitamin K then red cabbage. Red cabbage as also twice as much as iron in it than green cabbage. Caraway seeds (also known as cumin) - they are high in disease-fighting antioxidants, help keeping blood-sugar stable and promote good digestion. A tablespoon of caraway seeds added to your sauerkraut when making it (toasted on the pan to release the flavour) contains protein, fat, carbohydrates, fibre, iron, calcium, magnesium, potassium, copper, manganese, phosphorus. Juniper berries - help to detoxify the body, promote good digestion, skin and heart health and are also known to help with sleep. Juniper berries contain antioxidants and are natural antiseptic with antibacterial and anti-fungal properties. You don't need to add more than 10 berries to a patch of sauerkraut to give the nice juniper flavour to it. Juniper berries are not recommended for pregnant women and for people who have issues with kidneys. Sea salt and Himalayan salt - both sea salt and Himalayan salt are rich in trace minerals. Himalayan salt has around 84 trace minerals while sea salt has around 60. Consuming sea salt and Himalayan salt sparingly on a regular basis helps to balance fluids and prevent dehydration. Sea salt helps to build immunity, eliminates mucus buildup, alkalises body and also improves brain function. Himalayan salt promotes bone health and sinus health, supports with respiratory health and absorbs food particles in the intestinal tract. Sea salt and Himalayan salt both help to prevent muscle cramps, help to regulate blood pressure, increase energy, help regulate sleep and promote electrolyte balance in the body. I hope the above makes you want to incorporate sauerkraut more in your diet and hopefully encourage you to make it yourself rather than going and buying it from the store.

Hair is considered as your crown, especially if you are a woman. A good looking and healthy hair gives you that boost of extra good feel. In my below article I will cover the life cycle of the hair growth, foods to eat to support healthy hair growth and other natural solutions to consider incorporating into your weekly self-care routine. What are the main reasons for hair loss? Most common hair loss is from excess androgens (super testosterone) in the body. It causes the thinning of the hair on scalp. Other reasons include PCOS (poly-cystic ovary syndrome), thyroid disorders (hypothyroidism), decreasing oestrogens in menopause, stress (acute and chronic), chemotherapy, poor nutrition (low protein diet) etc. As you can see there are quite a lot of reasons for hair loss, but there is also a lot you can do yourself to reduce hair-loss and improve hair-growth. What does hair growth cycle look like? There are four distinct phases in the hair growth cycle: Anagen (upward, repetitive) phase- this is when hair is sprouting up in your scalp. Growth phase lasts from 3 to 5 years. Your hair grows around 1cm a month, up to 15cm a year. Catagen (end of anagen phase, down)- this is shorter phase- around 10 days. Hair growth slows down and hair follicles shrink during this phase. Telogen phase (resting phase, means also completion of growth phase, end). It lasts around 3 months- no active growth but hair does not fall out either. Exogen phase- in this phase hair is exiting the hair follicle and falls out. It takes around 2-5 months for hair in this phase. It's completely normal when you loos 50 to 100 hair in this phase. Each hair follicle is independent from each other, so we only shed certain number of hairs a day (80-100 a day on a healthy head of hair). How to have luscious gorgeous hair? There are several things you can do to improve the quality of your hair. Below I am covering the basic things. Nutrition Protein It's important to get appropriate amounts of protein in your diet as your hair is primarily made up of protein called keratin. In this article you can learn about the best protein containing foods. Biotin- known for fortifying and thickening hair and nails and improving the quality of your skin. You can find biotin in foods like almonds, egg yolks, nuts an seeds, liver, sweet potatoes, legumes, mushrooms etc. Vitamin D - Vitamin D helps with regulating the hair growth cycles as well as supports the overall immunity. Foods that are high in vitamin D- oily SMASH fish (salmon, mackerel, anchovies, sardines, herring); meat; liver; egg yolks etc. Iron - Iron - those who are vegan often suffer from iron deficiency, which also affects hair health. Also, women with heavy menstrual bleeding – this can cause more hair loss. Iron helps bring oxygen to the hair follicles. Heme iron, which we get from animal food such as meat, liver, oysters, is better absorbed by our body than iron from plant sources. It is important to consume foods rich in vitamin C together with foods rich in iron, as the latter helps iron to be better absorbed. Plant (non-heme) sources of iron include spirulina, lentils, white beans, spinach, chickpeas, broad beans, black beans, asparagus, kale, etc. Vitamin A - helps to produce sebum, a natural oil that moisturises hair growth. You can get it from carrots, sweet potatoes, liver, leafy green vegetables. Vitamin C - helps to protect hair follicles from damage. Eat different citrus fruits (lemon, lime, grapefruit, orange), strawberries, sea buckthorn, kiwi, bell peppers. Omega-3 fatty acids - these are anti-inflammatory and counter-act the sympathetic stress response. They help with your overall stress-load. You can find Omega-3 fatty acids in chia seeds, flax seeds, walnuts and in the SMASH fish. You can also supplement with a high quality Omega-3 fish oil. Zinc - is important for the repair and growth of the hair tissue. Great sources of zinc are beef, oysters, pumpkin seeds, lentils. Manage your stress In order to take care of your stress levels you don't need to swing to the other side of continuum- to do drastic changes in your day-to-day life. Think how can you reduce your stress even 5% a day- whether it's through meditation, hydration, walking outside, increase your levels of joy, taking a break from your computer, going to bed 20 minutes earlier etc. Taking small steps makes a world of difference over time. Think how can you improve your joy and happiness on a day to day basis. Essential oils There are different essential oils you can use on your hair. Below I am mentioning jus three of them. Rosemary - it's known to help with hair growth and itchy scalp. You can put it neat on the scalp or mixed with olive oil or coconut oil. After washing your hair in the shower- massage 8-10 drops of rosemary essential oil onto your scalp. Many people also claim that rosemary can prevent baldness, slows down greying, and can be used to treat dandruff and dry scalp. Peppermint - it will help to maintain the oil balance in your scalp to ward of dandruff and it helps to stimulate hair growth same way as rosemary does. Geranium - this is very great for soft and shiny hair You can also mix the three above essential oils together and put on the scalp. Hair masks It's also good to give some additional love and care towards your hair, by doing some home-made masks. Recipe 1 for softening and hydration Half of avocado, 1 full egg, a table spoon of olive oil. Mix or blend all together. Don't put the mask on scalp, but rather from mid-half to the ends of hair. Keep it for few hours and rinse it off with shampoo. Recipe 2 for adding additional shine 1 raw egg, 1 ripe banana, 1 heap tablespoon of honey. Mix all together and put from roots to tip of you hair. Keep for 30-60 minutes and rinse off. Hopefully you received some good tips how to start to better care for your hair, naturally.

Iron deficiency is one of the most common nutritional deficiencies, especially amongst women. Iron is a trace mineral found in every living cell in your body. Iron's most important role amongst others is to transport oxygen throughout the blood in your body, but also to support overall cellular health. Iron also plays a role in enzyme functions, helping you body to digest food and absorb nutrients from it. What is iron deficiency? Iron deficiency is most commonly linked to anemia, where there is a lack of red blood cells produced. Iron's role is also to help to metabolise proteins and produce hemoglobin (a type of protein found in red blood cells), that carries oxygen from your lungs throughout your body into your cells. If you are not able to produce enough oxygen-carrying red blood cells, then you body also struggles to transport oxygen to your brain, muscles, tissues, cells- leaving you feeing weak and exhausted. Low iron levels are linked to poor diet, blood loss and also to inability to absorb enough iron from your food. Where is iron located in your body? Majority of the 3-4 grams of iron in your body is present in the form of hemoglobin. The rest of the iron is stored in your liver, spleen and bone marrow and in a muscle tissue (myoglobin). What are the symptoms of iron deficiency? Anemia Shortness of breath Dizziness Low energy Headaches Pale skin Trouble getting good restful sleep Trouble with concentration, memory, learning Irregular or fast heartbeats Sores on your mouth or tongue Weird cravings to eat things that are not food- clay, ice, dirt A tingling feeling in your feet Weaker immune system etc Below people are at greater risk developing iron deficiency: People with poor diets People who donate blood on a frequent basis People with cancer Women who experience high menstrual bleeding Pregnant or breastfeeding women People with heart failure or kidney failure People with low stomach acid People with celiac disease, Crohn's disease or ulcerative colitis Vegetarians, who don't substitute red meat with another iron rich food People who exercise extensively as you sometimes can damage red blood cells How can you test for iron deficiency? It's good to do a test to understand the condition of your blood (CBC- complete blood count), which checks the levels of 10 different components of every major cell in your blood: red blood cells, white blood cells and platelets. To check specifically the level of iron in your body, you should do: Ferritin test that measures transferrin, a protein that moves iron throughout your body. Approximately one-quarter of the total iron in the body is stored as ferritin. Most ferritin is found your liver, but it can also be present in bone marrow, spleen and muscles Serum iron test that measures the amount of iron in your blood Total iron-binding capacity (TIBC) which measures how well iron attaches to transferring and to other proteins in the blood. How to increase iron levels in your body? If your iron levels are low, it's also very important to get higher amounts of vitamin C in your diet as it helps to increase iron absorption. Women (between 19-50, when menstruating) need typically 18mg a day, while men need 8mg a day. Toddles need more iron than children because iron supports the process of growth and cognitive development. If you are a vegetarian, then you need to consume 1.8 times more iron-rich vegetarian food as meat's heme iron is more bioavailable for the body than heme iron from plant foods. When you want to get enough absorbable iron form food, you need to consider the below: When you eat different foods together, they can interact with each other and can either help your body's ability to absorb iron or they can make it harder to absorb iron. As already said, animal foods contain heme iron, which is ore absorbable than iron found in plant foods. If you are a vegetarian, you might want to consider taking iron supplement. Foods like meat and fish (containing heme-iron) enhance the body's ability to absorb non-heme iron from plant foods (like spinach and beans). Also foods containing vitamin- C enhance non-heme iron absorption (eating leafy greens or citrus fruits with beans). What should you eat to increase the iron in your body? Majority of the people who eat a whole-food diet that contains a variety of vegetables, fruits, meat, fish, legumes, nuts and seeds, don't need to be concerned about. Hereby you can find the foods highest in iron: Spirulina Chicken liver Beef liver Pork liver Grass-fed beef Lentils White beans Dark chocolate Spinach Chickpeas Kidney beans Duck Sardines Black beans Lamb Oysters Octopus Mussels Scallops Raisins Asparagus Pistachios Kale Pumpkin Seeds Organic free-range chicken Tomatoes Quinoa Foods that increase iron absorption: Citrus fruits Apricots Beetroot Beet greens Collard greens Red grapes Oranges Peaches Prunes Red peppers Spinach Sweet potatoes Turnip greens Yellow squash Foods that inhibit iron absorption Certain substances found naturally in some foods and drinks can actually decrease your body's ability to absorb either heme and non-heme iron or both (foods that contain polyphenols, phytates, oxalates, calcium). It's important to understand that you should not completely avoid them from your diet as many of them contain iron (unless you are intolerant to specific foods in this list), but rather consume moderately. Also soaking, sprouting certain foods (nuts, seeds, legumes) helps to reduce the compounds affecting the absorption of iron. Variety is key here. Calcium containing foods (milk, yoghurt, cheese, almonds, canned salmon, sardines, figs, broccoli) Oxalates (kale, spinach, chocolate, tea, nuts, beets, wheat bran, rhubarb, strawberries, parsley, basil) Polyphenols (coffee, cocoa, peppermint, apples, walnuts, blackberries, raspberries, blueberries) Phytates (walnuts, sesame seeds, almonds, peas, lentils, whole grains, cereals) Phosvitin (eggs) Supplements Ideally you should try to get your iron through food. If you have too much iron in your blood, this is also not good either. This can happen either because of your genetics or over-doing with iron supplements. If you supplement with too much iron you can develop nausea, vomiting, constipation, stomach cramps. Also don't take calcium and iron supplements together as they might interfere with absorption. In some cases, taking a supplement may be necessary. But it's best to talk to your health-care provider who can recommend the most suitable iron supplement for you. If you want to improve your nutrition, are struggling with low iron levels and want to understand what nutritional changes you need to make to help body to get more iron, then don't hesitate to reach out to me for nutritional counselling at info@katrinpeo.com .