Search Results

If you love the taste of lemons, if you are looking for a refined sugar-free, gluten-free no-bake dessert to make during summer, this is definitely a recipe to try. Lemon curd tart Serves 10 people Ingredients Base: 80g of macadamia nuts 70g of steel cut oats 6 tablespoons of raw almonds 180g of medjool dates, pit removed Desiccated coconut Extra-virgin coconut oil Pinch of sea salt Water if needed Filling: 5 eggs 5 tablespoons of honey 1,5 tablespoon of finely grated lemon zest (use organic lemons) 150ml freshly squeezed lemon juice, strained to remove the pulp 90g of extra-virgin organic coconut oil 1 vanilla pod, cut made vertically into it, seeds scraped 1 tablespoon of cacao butter (you can also omit this one if you can't find it) Decoration: Use any summer berries, like blueberries, blackberries, raspberries. I used honey berries. You can also put a few thin stripes of lemon zest on top. Instructions Spread a tart tin from the bottom and from the sides with coconut oil and sprinkle with desiccated coconut to avoid the base from sticking. Place the macadamia nuts, oats, almonds, dates and sea salt in the food processor and blend until well combined. Push the mixture gently but firmly with your fingers over the tart tin base and a bit on the sides. Put it in the freezer to set. Make the curd by placing the eggs, honey, lemon zest, in a small saucepan and whisk over low heat for couple of minutes. Add in the mixture coconut oil, lemon juice, vanilla pod seeds as well as the pod (you will get extra seeds as well as extra flavour from the pod into the mixture). If using cacao butter, add also this into the mixture. Whisk the mixture over medium heat 5-10 minutes, until the mixture thickens. Take the base out from the freezer and pour the mixture into the tart tin over the base as evenly as you can. Put the tart into the fridge to set for 3 hours (you can make the tart previous evening as well). Decorate the tart with your choice of berries and serve. Enjoy!

Menopause is a significant transition in a woman's life, marking the end of her reproductive years. Women spend an average 40% of their lives in menopause and it's unfairly little talked about. If you search Pubmed (a source of biomedical and life sciences literature used by health and medical professionals for supportive data) for 'pregnancy', you get around 114,000 articles. If you search for menopause, you get around 9,700 articles. If you search for menopause and nutrition, you get around 550 articles- clearly a scientific research area that lacks funding and attention. Understanding what happens during perimenopause and menopause period and how to manage it through nutrition and lifestyle can significantly enhance woman's well-being. This article explores the stages of peri-menopause and menopause, the changes in a woman's body, and provides actionable tips for maintaining health and vitality. Photo source: Unsplash Understanding Perimenopause and Menopause Perimenopause is the period leading up to menopause, often starting in a woman's 40s but sometimes as early as her mid-30s. During this time, the ovaries gradually produce less oestrogen, leading to irregular menstrual cycles and a range of symptoms. Menopause is officially diagnosed after a woman has gone 12 months without a menstrual period. The average age for menopause is 51. This stage signifies the end of ovarian function and a significant drop in oestrogen and progesterone levels in a woman's body. Changes in the Body During Menopause The hormonal shifts during peri-menopause and menopause (decline in oestrogen, progesterone, testosterone) cause various physical and emotional changes, including: Hot Flashes and Night Sweats: Sudden feelings of heat, often accompanied by sweating and redness, are common. Mood Swings: Hormonal fluctuations can lead to irritability, anxiety, depression and brain fog. Sleep Disturbances: Many women experience insomnia or disrupted sleep patterns. Weight Gain: A slower metabolism can lead to weight gain, especially around the abdomen. Women have a higher risk developing type II diabetes in this stage of life. Bone Density Loss: Decreased oestrogen levels can result in weakened bones, increasing the risk of osteoporosis. Frozen Shoulder (you feel pain and like your arm is stuck) Cardiovascular Changes: The risk of heart disease increases in menopause due to increases in cholesterol levels and blood pressure. Hair Loss, Brittle Nails and Wrinkles Vertigo and Tinnitus: changes in oestrogen can affect the inner ear, also having an impact on our balance Vaginal Dryness Both oestrogen and progesterone have a health protective role in a woman's body. Testosterone decline in menopause affect drive for life and also our sex life. Approaching Nutrition During Menopause A well-balanced diet can help manage symptoms and reduce health risks associated with menopause. Here are key nutritional strategies: Eat 80% Plant Based and 20% Animal Based Foods- think Mediterranean menu Focus on Calcium and Vitamin D together with Vitamin K2: Essential for bone health, these nutrients help prevent osteoporosis. Include dairy products (fermented dairy (kefir, plain yoghurt), goat cheese, cottage cheese, leafy greens (cooked kale, spinach, collard greens, broccoli, cauliflower, Brussels sprouts), beans, sardines with bones, sesame seeds, almonds. K2 vitamin you can get from natto, sauerkraut, chicken, beef liver, eggs, cheese (Pecorino, Gouda, Gruyere, soft cheese) etc. Prioritise Protein: Adequate protein intake supports muscle mass, which declines with age. Incorporate lean meats, fish, seafood, beans, lentils and nuts. Aim for 1g per body weight kg a day, so if you weigh 60kg, aim for 60g of protein spread out during your meals of the day. Healthy Fats: Omega-3 fatty acids, found in fatty fish (salmon, mackerel, herring, sardines, anchovies), cod liver, flaxseeds, hemp seeds, chia seeds and walnuts, can reduce inflammation and improve heart health. Fibre-Rich Foods: Whole grains, legumes, fruits, and vegetables aid digestion and help manage weight. Aim for 25g of fibre a day. Phytoestrogens: Plant-based oestrogens found in soy products (tofu, edamame, tempeh), flaxseeds, sesame seeds, dried apricots, cashews, cruciferous vegetables (broccoli, Brussels sprouts and legumes may help balance hormones. Phytoprogestins: Green and black tea, parsley, celery, artichokes, rosemary, arugula, kale, capers, oranges Reduce or Avoid Added Sugar: Aim not to consume more than 25g of added sugar a day Reduce or Avoid Ultra-Processed Foods Consume Fermented Foods and Drinks as well as Prebiotic Foods for gut health Stay Hydrated: Drink adequate amounts of water to manage bloating and dry skin. The amount depends on the person's weight, where they live, how much they exercise etc. Consider adding electrolytes to your water. Learn more about water and electrolytes here. Intermittent-Fasting: Take a break from food for 12h each night to support body detox, cell renewal. If you are not experiencing a lot of stress and are eating a healthy-balanced diet, you can try 14-16h fast at night during 2 days a week, where you eat your meals in 8-10h window during the day. But it's important to note here, that you get the necessary protein from your meals during these hours. Lifestyle Changes to Embrace Adopting a healthy lifestyle can alleviate many menopausal symptoms and enhance overall well-being. Consider the following: Regular Exercise: Aim for at least 30 minutes of moderate activity most days. Resistance training 3 times a week, walking with weighted vest, are particularly beneficial for bone health. Mindfulness and Stress Management: Practices such as yoga, meditation, pilates and deep-breathing exercises can help manage mood swings and stress. Adequate Sleep: Establish a regular sleep routine (aim for 8 hours a night) and create a restful environment to improve sleep quality. Avoid Triggers: Identify and avoid triggers for hot flashes, such as spicy foods, caffeine, and alcohol. Quit Smoking: Smoking can exacerbate menopausal symptoms and increase the risk of cardiovascular disease and osteoporosis. Regular Check-ups: Routine health screenings for bone density, cholesterol levels, and blood pressure are crucial. Have an open discussion about Hormonal Replacement Therapy (HRT) with your gynaecologist. For many women it could be life-saving during menopause. For some women it could be counter-intuitive. Menopause is a natural phase of a woman's life, but it comes with its challenges. By understanding the changes happening in your body and proactively managing your diet and lifestyle, you can navigate this transition with much more confidence and grace. Prioritise a balanced diet rich in essential nutrients, stay active, and practice self-care to maintain your health and well-being during peri-menopause and menopause. If you need a professional to analyse your current diet, provide guidance where to improve it, support you on your journey towards better health, don't hesitate to reach out to me at info@katrinpeo.com. I was recently asked by Dr. Mari Laasma to be part of their longevity program 'Reverse' team as a nutritionist to support women aged 40+. If you are a woman living in Estonia, you are in perimenopause or menopause and want to learn and practice better health, visit the Longevity page to read more and sign up.

This post is inspired by my recent trip to France with my daughter and her rhythmic gymnastics team. I took a new book along to read which is in my 'Twelve health books to read in a year list'- Glycose revolution by Jessie Inchauspé, who holds a Master of Science degree in Biochemistry and who is known in Instagram as a glycosegoddess. She gives simple hacks to people to keep your blood sugar under control. Photo source: Unsplash I have written in the past a blog post on the importance of blood sugar balance for overall health, which you can find here. In summary, blood sugar spikes cause: constant hunger, where we want to eat every few hours cravings, where we don't feel satisfied after a meal and want to snack something in a little while chronic fatigue weight gain poor sleep lowered immune system- more frequent colds night sweats heart palpitations at night migraines cognitive and memory issues skin issues gut issues heart disease depression infertility, PCOS type 2 diabetes fatty liver cataracts etc As I started to read Glycose Revolution book in the plane, as we got to our hotel in Disneyland and went to the breakfast buffet next morning, I was shocked. How have we ended up in a world, where we serve 80% dessert foods for breakfast? There were chocolate rolls, croissants, cakes, different breads, cereals, pancakes, Nutella, honey, morning cereals (like CocoPops, Cheerios, sweet corn flakes). For drink, Coke, Fanta, Sprite, apple juice, orange juice etc. There were some savoury foods as well, like boiled eggs, scrambled eggs, small sausages, some hams and cheese. But the majority of the food offered was sweet foods, which take our blood sugar high first thing in the morning. Not a healthy choice, if you want to avoid the above listed symptoms of blood sugar spikes. What happens when you eat a sweet breakfast, consisting of many carbohydrates? You will drive your blood sugar high, making your body work hard to take the glycose from your blood into your cells. But if there is too much of glycose in your blood, your cells had enough, they don't allow more glycose in and the excess will be stored in the body as fat. You will likely develop cravings as when the blood sugar spikes too quickly, it will also crash quickly, making you feeling low in energy and groggy. As a result you are urged by your hormones to go and snack or go and crab that next cup of coffee or energy drink to get you through the rest of the day. How do you know if your blood glycose levels are dysregulated? If you answer yes to several of the below questions, your body likely has challenges managing your blood sugar levels: Have you been trying to lose weight, but get stuck? Is your waist size more than 89cm (35 inches, if you are a woman), or 101cm (40 inches), when you are a man? Have you been told by your doctor, nutritionist, personal trainer that you need to lose weight? Do you feel angry, when you are hungry? Do you you crave sweets? Do you need to eat every couple of hours? Do you feel lightheaded when meals are delayed? Do you have any skin issues? Do you have pre-diabetes or type 2 diabetes? Do you have anxiety, mood disorders, depression? Do you need caffeinated drinks to get you through the day? Do you have troubles sleeping, do you experience heart palpitations at night? Another good way to understand whether you could have blood sugar challenges, is to write down what you had for breakfast during the last week? Was it cereals with milk, oats or other porridge with maple syrup or honey, croissants, orange juice, toast with jam, granola, fruit smoothie, muffin, banana bread, acai bowl, pastries etc. All of these contain some form of sugar and/or starch, spiking your blood sugar. While there are healthier and less healthier sugars, in the body they act the same way- sugar is sugar. You can learn more about sugar and different forms of sugar, artificial sweeteners here. One of the best ways to improve your blood sugar is to flatten your glucose curve in the morning by eating the right foods that don't spike your blood sugar so drastically. Our bodies are also most sensitive to glycose spikes in the mornings. The less you experience blood sugar spikes throughout the day, the better for your overall health, the better for your weight, for your mood etc. What can you eat for breakfast to avoid blood sugar spikes? Eat a savoury breakfast, which contains a good amount of protein, fat, fibre and optional fruit or starch. Avocado on toast is a much better choice than toast and jam. Prioritise protein. Healthy proteins include eggs, tofu, Greek yoghurt, meat, fish, cheese, nuts, seeds, protein powder (check the ingredient list) etc. This article gives you a list of highest healthy protein foods. Healthy fats include olive oil, avocado, almonds, flaxseeds, Greek yoghurt. Here you can find more options of healthy fats. I would not advice to go for fat-free dairy for example, as fat is what satiates your body and keeps you full longer. Here are different options for fibre to add to your meal. I have also used Elsavie fibre mixtures, Ecosh fibre mixture and added them to my morning green drink. You can also eat the savoury meal you had for dinner previous evening, for breakfast the next morning. Provided that the dinner contained a good protein, fat and fibre. Here are a few breakfast ideas and how to make some carbohydrate rich grains less spiking your blood sugar: eggs (scrambled, fried, boiled, poached, omelette). You can add spinach, avocado, paprika, tomatoes, asparagus, courgette, eggplant, mushrooms, fish to it. sourdough bread with egg, salmon, avocado. ground turkey patties on spinach and with avocado. stuffed avocado with salmon and goat cheese, hemp seeds for garnish sweet potato hash with bacon smoothie (it's important not to drink just a fruit smoothie with only fruit in it). Add in there some protein (nuts, seeds, protein powder), some fat (nuts, seeds, avocado, coconut milk, MCT oil), some additional fibre (like spinach leaves, linseeds, psyllium husks, cocoa, inulin, chia seeds etc) . In this article I share tips how to put together a satiating and blood sugar balancing smoothie. oatmeal (I buy gluten-free oats)- cook in coconut milk, or almond milk, cow milk is also ok if you can tolerate it. Add in there milled flax seeds, some nuts, chia seeds (soaked), raspberries, bilberries, cocoa nibs, cinnamon. Important is to reduce the spike from oats, by adding in protein, fat and fibre. You can also mix one raw egg into the porridge a few minutes before the porridge is ready- this will increase the protein and fat content of the porridge. quinoa porridge (quinoa boiled in bone broth), with a boiled egg, slices of avocado buckwheat porridge (buckwheat boiled in bone broth), with a boiled egg (you can also boil quail eggs), slices of avocado, sprinkle some hulled hemp seeds on top pancakes- made from coconut milk, or almond milk, eggs, chia seeds, almond flour, coconut flour, cassava flour, cinnamon chia seed pudding (with chia seeds, coconut milk- seeds soaked overnight in the coconut milk; add some berries and other seeds and nuts into it. nut muesli, which is rich in nuts and seeds- here I have one recipe granola with a good amount of nuts, seeds, cinnamon- you can try this recipe I hope the above article gives you inspiration to reduce sugar in your life or at least slowly move away from having sweet foods for breakfast. Try having a savoury breakfast for a week or whatever your first meal of the day is, make it savoury. Your body and brain will thank you for making the healthier choices. If you are looking to get help to make the changes in your diet step by step, to make changes that are not only temporary, but will turn into your lifestyle and are long term, please do reach out to me for health and nutrition coaching via e-mail at info@katrinpeo.com and we'll discover together a healthier path for you.

I have been writing about stress and ways to manage it in the past. Today I want to delve deeper into the topic of anxiety and overwhelm as these as well as stress can create imbalances in the hormones, cause digestive issues and weight gain or weight loss, driving infertility, polycystic ovarian syndrome in women, affecting also our immune system function. Many people tend to turn to medications, alcohol, drugs, cigarette to find a solution to calm the body and mind. But these are temporary fixes, most of them unhealthy and don't focus on fixing the underlying issues. It's good to practice different natural body and mind healing remedies on a regular basis so that if and when we get into these anxious periods of our lives, where we might feel we are loosing control, that we have tips to pull from our sleeves and help ourselves and people around us. Photo source: Unsplash Symptoms of anxiety and overwhelm Do you experience any of the below: tension in the shoulders raising thoughts and struggles with concentration teeth grinding at night digestive issues on a frequent basis, like bloating, cramping, constipation, diarrhoea loss of appetite or over-eating higher heart-rate muscle tremors, twitching in the eye, shakiness in the hands fluctuations in energy poor sleep- challenges falling asleep and staying asleep Anxiety can lead to mental exhaustion and chronic fatigue. If w are not managing our levels of anxiety and stress, it can throw off our neurotransmitters, creating alarm bells in the brain, which then stimulates more cortisol production in our adrenals. This tells the body to store more fat around your waist, driving weight gain, elevated blood sugar, insulin resistance. As brain and gut are connected through neural pathways, anxiety and stress can do quite a bit of damage in the gut, causing yeast and bacterial overgrowth and affecting the production of serotonin and dopamine, which are primarily produced in our gut. Issues in the gut and heightened stress response affect also the inflammation in the body and can contribute to auto-immune diseases, where body sees itself as an invader and starts to attack its own cells (Hashimoto's, lupus, rheumatoid arthritis etc). What is the cause for your anxiety and overwhelm? At the same time when trying to work on improving your diet and lifestyle, it's important to focus on the root-cause of the anxiety and overwhelm: what's causing it? have you done anything to try and resolve it? If not, what is the one small step you can take week by week to relieve the overwhelm and anxiety? Create a list of activities to do to resolve the issue(s). Ask help from people around you if it feels too overwhelming. How can you support your over-anxious body to help to accelerate mind-body balance and promote optimal health? It's important to fuel the body with right types of minerals, vitamins and amino acids that are building blocks for neurotransmitters- to manage moods, resolve anxiety and also help with food cravings. Depending on your level of anxiety, how long it has been going on, you might want to consider finding a good functional medicine practitioner, who can help to order necessary tests to determine the levels of vitamins and minerals, to get an understanding of your gut health, your hormone levels, whether you have any underlying infections, parasites or mould toxicity as all these influence your body's anxiety levels. Reduce or remove foods affecting anxiety negatively There are certain foods that drive inflammation in the body, but this can vary a bit from person to person. When you remove or reduce the irritants, it helps the digestive tract to heal and cool down, which in turn does not require your immune system to over-react all the time. Below foods affect anxiety negatively: sugar and artificial sweeteners refined grains processed carbohydrates alcohol caffeine Help your body to reset your gut microbiome Our bodies have billions of bacteria and yeast in our mouth, gut and skin. When you focus on helping to grow good bugs in your digestive tract and starve the bad bacteria, you will help with healthy neurotransmitter production in the body. If you are consuming too many carbohydrates, foods high in refined sugar and yeast, you drive bacterial and yeast overgrowth in the body. When we are anxious, overwhelmed, stressed, our bodies produce less saliva. Stress also slows down food breakdown in the digestive organs, which can cause the fermentation in the gut, leading to bacterial overgrowth and bloating. Stress also reduces the production of stomach acid and also production of good bacteria. Here are some of the drivers for gut dysbiosis: high sugar and refined carbohydrate foods; excessive alcohol; antibiotics; oral contraceptive use, steroid use; use of antacids or proton pump inhibitors; also how you were born and fed when baby (born through c-section and formula fed) and stress. Eating an anti-inflammatory diet with probiotic and prebiotic foods stimulates the growth of beneficial bugs in your gut. Make sure you also drink adequate amount of clean water on a daily basis. Learn more about the importance of water and electrolytes here. Help your body to repair the gut lining I have written about the leaky gut and the importance of having an intact gut lining, so that body is able to absorb the nutrients and not allowing food particles and toxins get into the bloodstream. Excess toxins and waste in the body can lead to depression, anxiety, irritability, chronic fatigue etc. Here are some foods and supplements that help with gut healing: bone broth, meat stock, omega-3 fats (from fatty fish like salmon, mackerel, sardines, herring), turmeric, ginger, pineapple, papaya, digestive enzymes, L-glutamine, liquorice root, aloe etc. Provide your body with the right nutrients that support adrenals and contribute to production and regulation of neurotransmitters Ageing, healing from injuries, trauma, pregnancy, breastfeeding and even exercising can increase demands on nutrients. When we have anxiety, stress, our body needs more B- vitamins (B6, B9, B12), C-vitamin, D-vitamin, magnesium, chromium, selenium, zinc, calcium, glutamine. Learn from here from which foods you get what vitamins and minerals. Here are some of the foods that help heal anxiety: leafy greens (spinach, kale, Romaine lettuce, beet greens etc) wild-caught fish grass-fed beef eggs walnuts coconut oil fermented dairy (kefir, plain yoghurt etc) olives carrots and beets pumpkin A diet rich in anti-oxidants is also seen to help with anxiety and stress. Consume foods like berries, cacao, herbs (parsley, basil, oregano, cilantro, cumin, cinnamon, rosemary), ginger, turmeric, maca, matcha, rooibos. If you are someone who does not break down food properly, have hard time to digest fats, you might need to support your body with digestive enzymes, hydrochloric acid with pepsin, ox bile etc. The acidity in your stomach is needed in order to absorb nutrients like amino acids, iron, calcium and B12. It's important to note here that there could be also genetic predispositions that can drive higher susceptibility to anxiety, but focusing on the healthy diet and lifestyle will reduce the chances for those genes to be expressed. You might also want to try some ancient remedies as well as supplements: Chamomile and Valerian Lemon balm Kava kava Dong quai Astralagus Ashwagandha and other adaptogenic herbs CBD L-theanine Magnesium Methylated B-vitamin complex Vitamin D Omega-3 Other lifestyle support action list to incorporate to reduce anxiety Engage in gentle movement: walking in nature, yoga, pilates, stretching Acupuncture Body brushing and cold/hot showers Tongue scraping and oil pulling Using sauna and Epsom salt baths with essential oils that calm the body Getting a whole body massage Meditation Doing breathing exercises- here are a few to try Focusing on getting quality sleep Digital detox (from devices, social media, news) If you are someone struggling with anxiety and looking for guidance and support how you can make dietary and lifestyle changes to feel calmer, with better focus, more energy, reach out to me for health and nutrition coaching at info@katrinpeo.com.

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 and nutrition coach 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.

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.

Since high blood pressure is a topic that has come up with several of my clients, I thought of covering it in my blog focusing on the causes but also on natural strategies through food and lifestyle modifications to lower the blood pressure. Photo source: Unsplash Over the past two decades, research has revealed a concerning trend: a significant portion of the global population, particularly in economically developing nations, grapples with high blood pressure, also known as hypertension. An estimated 1.28 billion people worldwide have hypertension, but there is a lot one can do to lower the blood pressure and avoid or heal from chronic health conditions caused by high blood pressure. What is High Blood Pressure? High blood pressure, or hypertension, occurs when the force exerted on the arteries and blood vessels by the circulating blood becomes too elevated. This strain on the arterial walls places added stress on the heart and can lead to severe health complications, including: blocked or ruptured blood vessels arterial damage aneurysm heart failure reduced kidney function vision loss loss of cognitive function: concentration, memory and ability to learn high cholesterol, high insulin, increased waist size stroke heart attack diabetes Blood pressure readings consist of two numbers: systolic (upper reading) and diastolic (lower reading) pressure. The systolic pressure represents blood force during heartbeats, while diastolic pressure reflects blood pressure when the heart is at rest. A reading above 140/90 mm Hg is considered indicative of hypertension. Normal blood pressure is less than 130/85 mm Hg. Low blood pressure is when it measures in a relaxed state below 100/60 mm Hg consecutively. Causes of High Blood Pressure Several factors contribute to high blood pressure, including: a high-sodium diet high sugar and refined carbs diet causing spiking of insulin and insulin resistance (when your body is producing high amounts of insulin, your body is retaining water and sodium, which increases the blood volume emotional stress excessive alcohol intake excessive caffeine consumption smoking obesity physical inactivity Natural Strategies to Lower Blood Pressure Weight Loss: Shedding excess weight can significantly reduce blood pressure levels. Studies have demonstrated a direct correlation between weight loss and decreased blood pressure, emphasising the importance of maintaining a healthy weight to stabilise neurohormonal activity. Dietary Changes: Consuming a diet rich in vegetables, fruits, and high-fibre foods as well as focusing on blood-sugar stabilising diet can aid in lowering blood pressure. Limiting sodium intake (in a modern unhealthy diet people mostly get too much sodium by consuming ultra-processed foods) Prioritising protein consumption, where you get 0.8-2g of protein per body weight kg depending on your age and physical activity. Incorporating potassium-rich foods (avocados, sweet potatoes, spinach, watermelon, coconut water, legumes (beans and lentils), tomato paste, butternut squash, potatoes, dried apricots, Swiss chard, beets, pomegranate, cod, salmon, sardines, banana) Consuming omega-3 fatty acids found in sources like oily fish (salmon, herring, sardines, mackerel), egg yolks, hemp seeds, ground flaxseeds, walnuts, chia seeds, cod liver oil as well as good quality oils like olive oil, hemp seed oil, camelina oil can have beneficial effects. Quercetin for blood vessels strengthening (found in raw red onions, apples, peppers, blueberries, bilberries, blackberries, dark cherries, cranberries, tomatoes, broccoli, cabbage, sprouts, kale, spinach, citrus fruits, cocoa, buckwheat, asparagus, olive oil, green tea, rooibos tea, legumes, sage, red wine) Resveratrol for atherosclerosis (found in red grapes, red wine, raw cocoa, blueberries, lingonberries, bilberries, mulberries, cranberries, peanuts, pistachios, soy) Consuming apple-cider vinegar in water prior to meals reducing glycemic impact of your meals Intermittent Fasting: Where you make sure you give your body 12-16h rest during night from food. You can learn more about intermittent fasting and how to go about it from this article. Regular Exercise: Engaging in physical activity for at least 20 minutes a day can help maintain a healthy weight and lower blood pressure. Both aerobic exercise and strength training have been shown to effectively reduce blood pressure levels. Stress Reduction: Practicing relaxation techniques such as deep breathing, meditation, and mindfulness can help alleviate stress and lower blood pressure levels. Adequate Sleep: Ensuring quality sleep is essential for maintaining healthy blood pressure levels. Establishing good sleep habits and addressing conditions like insomnia and sleep apnea can contribute to overall good cardiovascular health. Sun Exposure: natural infrared in sunlight will penetrate into the blood vessels and activate nitric oxide, which helps to dilate blood vessels and protect mitochondria in the blood vessels. Supplements: Fish oil supplements, rich in omega-3 fatty acids, have been shown to reduce inflammation and lower blood pressure. Magnesium supplements on top of consuming magnesium rich foods can also help relax blood vessels and reduce the risk of stroke. Stoping Smoking: Quitting smoking is crucial for reducing the risk of heart disease and lowering blood pressure levels. Regular Monitoring: Monitoring blood pressure regularly, particularly as one ages, is vital for early detection and management of hypertension. Professional check-ups every six to twelve months can help you stay informed about your cardiovascular health status. Here are a few links to well-known and respected health professionals to learn more about hypertension: Natural ways to lower blood pressure- Dr. Axe Hypertension- Dr. Jockers Treating the underlying causes of high blood pressure- Dr. Mark Hyman with Dr. George Papanicolaou Ways to lower high blood pressure- Zoe High blood pressure poses a significant health risk worldwide, but adopting natural strategies such as weight management, dietary modifications, stress reduction, adequate sleep, and exercise, can help lower blood pressure levels and mitigate associated risks. By incorporating these lifestyle changes and seeking professional guidance from your health care provider and nutritional guidance from nutritionists, you can take proactive steps towards maintaining optimal cardiovascular health. Don't hesitate to reach out to me at info@katrinpeo.com for nutrition counselling and health coaching to improve your current nutrition and lifestyle habits.

I decided to make mini burgers for family for dinner yesterday. I don't know if you have a similar struggle like I have, but I simply can't find burger buns at the stores in Estonia that I am ok for my family to eat. They are filled with emulsifiers, preservatives, stabilisers, sugar, wheat gluten etc., which do not add any nutritional value to the food and disrupt our gut microbiota. So I chose to make my own buns and by chance I found a really easy recipe, that can be used for buns, for bagels, for sliced bread, in however shape you want to eat it. I wasn't sure would this recipe really work, but it did. Super-easy protein rich gluten-free buns Ingredients Makes 6 small buns 1 cup of Greek yoghurt 2 cups of almond flour 1 egg yolk Sesame seeds, linseeds, sea salt, sumac for sprinkling Butter for greasing the baking sheet You can mix your own herbs in the bread mixture as well, like oregano for example. Or add finely chopped sun-dried tomatoes, olives. I added some pumpkin seeds and sunflower seeds, but it's not needed. Instructions Preheat the oven to 175C (300F). Put a baking sheet on the baking tray. Grease it slightly with butter. Mix together Greek yoghurt and almond flour. Separate the egg white from egg yolk. Whisk the egg yolk in a bowl. Mix the seeds and salt in a bowl (if you don't have sumac, you can omit it). Roll the buns from the dough, roll them in egg yolk and then sprinkle the seeds and salt mixture on top. Bake in the oven for 25 minutes. Take out and cool down before using. How I assembled the burgers? I made patties from Liivimaa lihaveise minced meat, added fried onion, garlic, oregano, egg, salt and pepper. I fried quail eggs, cut slices of tomato, smashed an avocado with lemon juice and added Romaine lettuce leaves as salads. I did not add cheese this time, but you can add grated or a slice of cheese as well to the burgers.

Ultra-processed foods (UPFs) consumption has become widespread, especially if your grocery cart is filled with items from the middle aisles of the store, primarily containing packaged and processed foods such as ready-made meals, hams, sausages, crisps, cookies, candies, chocolates, ice-cream and frozen desserts, frozen pizzas and other frozen ready-made foods, salad dressings, jarred sauces, instant noodles, breakfast cereals, energy bars, soft drinks etc. This shift in our shopping habits over the past 60 years has made it challenging to visually identify real, whole foods among the shelves filled with processed alternatives. The goal of this article is not to instil fear but to empower you to make informed choices when it comes to your food purchases and your health. Photo source Understanding Food Processing Food processing involves various activities that alter the natural state of food, including drying, freezing, milling, canning, or the addition of salt, sugar, fat, or other additives. Almost all foods undergo some level of processing before reaching us as consumers. Researchers use the NOVA classification system to categorise foods based on the extent and purpose of processing. Image source What Are Ultra-Processed Foods (UPFs)? UPFs go beyond standard processing; they are products crafted from food-derived substances, enriched with additives to enhance appeal and prolong shelf life. These foods are designed for maximum profit, often being calorie-dense and rich in sugars, refined starches, unhealthy fats, and sodium, while lacking the nutrients our bodies need. I like how Tim Spector, a professor of genetic epidemiology, calls the ultra-processed foods: “edible food-like substances of which ingredients you typically wouldn't find in your home kitchen". Global Impact of UPFs UPFs have replaced unprocessed or minimally processed foods in diets globally, causing disruptions in nutrition, society, economics, and the environment. While UPFs were limited several decades ago, they now constitute a significant portion of total calorie intake in many countries, aligning with increased rates of obesity and related health issues. And unfortunately the consumption of ultra-processed foods is similar amongst the grownups and children. Image source: BMJ Health Outcomes Associated with UPF Consumption Numerous studies link high UPF intake to health risks, including: weight-gain and obesity type 2 diabetes cardiovascular diseases mental health disorders digestive disorders cancers etc. UPFs are energy-dense and disproportionately contribute added sugars, sodium, unhealthy saturated and trans-fats, and highly refined carbohydrates to the diet. This occurs at the expense of less-processed and freshly prepared foods, which provide numerous beneficial nutrients. Think about how often you have a freshly made home-cooked meal from whole-food ingredients? UPFs promote overeating due to their convenience (ready-to-eat or ready-to-heat), hyper-palatability (formulations engineered for maximal sensory pleasure), disrupted satiety signalling (often not filling), and pervasive and persuasive marketing, particularly targeting children, with effective branding—features largely absent in unprocessed and minimally processed foods. UPFs frequently contain harmful chemical substances formed during high-temperature cooking, industrial additives linked to inflammation and gut dysbiosis, and hormone-disrupting chemical compounds leached from plastics used in food manufacturing and packaging materials. Making Informed Choices At the Grocery Store To easily identify UPFs, check the ingredients list. If it contains numerous items not typically found in your kitchen and the food looks vastly different from natural, whole foods, it's likely ultra-processed. Here you can find easy to follow guidelines how to shop at the grocery story for better health for yourself and your family. In conclusion, while completely avoiding ultra-processed foods may be challenging, striving to minimise their intake can significantly benefit your overall health. Choosing real, whole foods over processed alternatives aligns with a healthier lifestyle, promoting well-being and reducing the risk of various health issues. If you are somebody who wants to see themselves as being healthy and active till you are old and your why is because you want to play with your grandchildren one day, or you want to explore the world, hike the mountains- ultra processed foods are not going to help you get there. If you are not sure how to take steps for better healthier diet, that supports your health goals, don't hesitate to reach out to me for health and nutritional coaching at info@katrinpeo.com.

Improving your health through dietary changes is a journey that can yield remarkable results. Many chronic diseases are linked to unhealthy diets and excess weight, making it essential to consider what we eat. By adopting a gradual approach, implementing one strategy each month, you can experience increased energy, mental clarity, and reduced cravings. Let's explore a month-by-month guide to transforming your health through better eating. After you have read the below article, think what could be your first step to take, which strategy to implement first and take that first step. Month 1: Reduce Ultra-Processed Foods Identify and cut down on ultra-processed foods, such as breakfast cereals, crisps, processed meats and sugary snacks. These foods are often low in nutrients, fibre, and good fats while containing, emulsifiers, additives that can contribute to inflammation and chronic illnesses. Opt for whole, minimally processed foods to promote better health. Month 2: Food is More Than Fuel Shift your focus from counting calories to prioritising the quality of the calories you consume. Understand that food is not just an energy source for your body but also fuel for your gut microbes. Providing them with complex fibres from vegetables, fruits, berries, nuts, seeds, legumes, whole grains helps them thrive, positively impacting your overall well-being. Embrace good fats such as extra-virgin olive oil, hempseed oil, and nuts (instead of refined vegetable and seed oils like soybean, canola oils) as they contribute to satiety, are anti-inflammatory and crucial for absorbing fat-soluble vitamins. Month 3: Eat More Variety of Plants Increase your plant intake by consuming a diverse array of vegetables, fruits, herbs, spices, legumes, nuts, and seeds. Aim for at least 30 different plants each week in various colors. This diversity ensures that you receive a broad spectrum of vitamins, minerals necessary for optimal health. Opt for whole foods, and consider frozen vegetables, which can be more nutrient-dense than their fresh counterparts. Month 4: Consume Fermented Foods Introduce probiotic-rich foods like sauerkraut, kimchi, kefir, and yogurt into your diet. These foods support gut health, enhance the diversity of good bacteria, and positively influence your immune system. Regular consumption of probiotics may also alleviate symptoms of depression and anxiety. Month 5: Reduce Blood Sugar Spikes Manage blood sugar levels by focusing on a balanced diet that includes a variety of vegetables, proteins, and healthy fats. Choose complex carbohydrates over refined ones, such as whole grains and beans, to slow down digestion and reduce the risk of chronic diseases. Limit the consumption of sugary beverages and opt for whole fruits over fruit juices. Month 6: Reduce Eating Window Give your body time to repair itself by by practicing intermittent fasting and reducing your eating window to 12 hours. Restricting the time during which you consume food allows your body to rest during the rest 12 hours and aids in proper digestion. This approach supports the health of your gut microbes and contributes to overall well-being. Transforming your eating habits is a powerful step towards improving your health. Remember that food is meant to be enjoyed, and the journey to better eating should be a positive and fulfilling experience. Share meals with family and friends, savour the flavours of nutritious foods, and relish the benefits of a healthier lifestyle. By adopting these strategies month by month, you can pave the way for sustained well-being and vitality. If you feel you need someone to review your current diet to give guidance where and how to improve it, don't hesitate to reach out to me at info@katrinpeo.com.

Protein is often acclaimed as the building block of life, and rightfully so- our bodies contain around 15-20% protein, which is around 12kg in a 70kg person's body. It plays a crucial role in maintaining and repairing our tissues, supporting immune function, and serving as a fundamental component of various metabolic processes. From infancy to our golden years, protein consumption remains a vital aspect of a healthy and thriving human body. In the below article I cover the importance of protein consumption throughout the different stages of our lives, give you guidance how much protein is recommended to consume at different ages and also share with you a list of foods that provide the necessary amount of protein. Photo source: Unsplash Infancy and Childhood: Building the Foundation During infancy and childhood, protein is indispensable for growth and development. It contributes to the formation of organs, tissues, and muscles, laying the foundation for a robust physiological structure. Breast milk, considered nature's perfect food for infants, is rich in proteins, offering optimal nourishment during the crucial early couple of years and covers baby's protein needs in first 6 months. Adolescence: Fuelling Growth Spurts and Development As teenagers experience growth spurts and undergo significant physical changes, protein becomes even more critical. It supports the development of lean muscle mass, aids in bone density formation, and assists in hormonal balance. Adolescents engaged in sports or physical activities particularly benefit from adequate protein intake, enhancing performance and recovery. Adulthood: Sustaining Health and Functionality In adulthood, protein continues to play a pivotal role in maintaining overall health and functionality. It supports muscle maintenance and repair, helps regulate hormones, and contributes to a healthy immune system. For individuals leading active lifestyles or engaging in regular exercise, protein is essential for muscle recovery and the prevention of age-related muscle loss. Pregnancy and Lactation: Meeting Increased Demands During pregnancy, the body's protein requirements increase significantly to support the growth of the developing fetus and the changes occurring in the mother's body. Adequate protein intake during this period is crucial for the healthy development of the baby's organs, muscles, and tissues. Lactating mothers also benefit from sustained protein consumption, ensuring the production of high-quality breast milk. Middle Age: Supporting Weight Management and Vital Functions As individuals enter middle age, maintaining a balance of macronutrients, including protein, becomes essential for overall well-being. Protein can play a role in weight management by promoting a feeling of fullness and supporting the preservation of lean muscle mass. Additionally, it aids in the repair of tissues and supports vital functions, helping individuals stay active and energetic. Older Adults: Preserving Muscle Mass and Preventing Frailty In the elderly, protein becomes a key player in preventing muscle loss and frailty, common challenges associated with aging. A sufficient intake of high-quality protein can contribute to maintaining muscle mass, strength, and functionality, ultimately enhancing the quality of life in the later years. How much protein does your body need every day? Babies up till 6 months need around 2.2g per kg 6-12 month old babies need around 1.6g per kg 1 year to 1.9 years toddlers need 10-15% of their daily energy from protein 2-18 year old children need 10-20% of their daily energy from protein Grownups (18+) who have sedentary lifestyle, need 0.8-1g of protein per kg, so if you are someone weighing 65kg, you need 52g-65g of protein per day. Grownups who are regularly engaged with endurance sports, need 1.2-1.6g of protein per kg Grownups who are regularly engaged with speed and strength needed sports, need 1.3-2g per kg 50+ years old should make sure they get minimum 1.2g of protein per kg- this is because after around the age of 40 we are starting to loose muscle gradually with every decade It's important also not to over consume protein on a regular basis, as it can tax the liver and the kidneys as well as cause gout and allergies. It is also important to distribute protein consumption throughout the day between different meals and to consume various proteins from both animal and plant sources. It's good to know that animal proteins contain all nine essential amino acids that our bodies need and cannot produce on their own. Therefore, we must obtain them through food. When consuming plant-based foods, it is necessary to be aware and consume several different proteins to obtain the necessary amino acids from the diet. For example, good plant-based protein sources that contain most essential amino acids include quinoa, tofu, tempeh, edamame, amaranth, buckwheat, Ezekiel bread, spirulina, hemp seeds, chia seeds, nutritional yeast, rice combined with beans, etc. 20-25g of animal based protein is in: 3 eggs (150g) 100g meat 80g of chicken 100g of fish 5-6 medium prawns (90g) Half a can of canned tuna (100g) 4 slices of low-fat sliced cheese (80g) 140g of cottage cheese 1 cup of Greek yoghurt 200g of skyr yoghurt 2 pieces of canned sardines etc. 20-25g of plant based protein is in: 3/4 cup (120g) of cooked pulses (peas, beans and lentils) 240g of tofu 4 pieces of tempeh (120g) 200g of edamame 3-4 slices of rye bread 200g of wholegrain 100g of nuts 5 tbsp of peanut butter 2/3 cups of nutritional yeast etc. Here you can find some more examples of protein rich foods. Protein is not just a nutrient; it's a lifelong ally for optimal health and well-being. From the early stages of life through adulthood and into the golden years, adequate protein consumption is vital for growth, development, maintenance, and repair of the human body. Whether you're a parent ensuring your child's healthy development, an athlete optimising performance, or an older adult aiming to preserve vitality, making protein a consistent part of your diet is an investment in your lifelong health. If you are looking for a nutritional coaching how to improve and balance your diet, don't hesitate to reach out to me for advice at info@katrinpeo.com.

With metabolism, protein emerges as a key player, offering hope and support for those navigating metabolic challenges. Whether you are grappling with insulin resistance, obesity, or other metabolic issues, prioritising protein intake can be a game-changer on the journey to improved health. Photo source: Unsplash Metabolism and Protein: A Crucial Connection Protein is not merely a source of energy; it's a metabolic powerhouse. It plays a pivotal role in regulating hormones, controlling blood sugar levels, and supporting the body's complex metabolic processes. For individuals facing challenges such as insulin resistance, a diet rich in protein can help stabilise blood glucose levels and foster better insulin sensitivity. Weight Management: Protein's Role in Shedding Pounds One of the primary concerns for those with metabolic issues is often weight management. Protein, known for its satiating effect, can be a valuable ally in weight loss efforts. By promoting a feeling of fullness and preserving lean muscle mass, a protein-rich diet can contribute to more effective and sustainable weight management, a critical aspect for those grappling with metabolic disorders. Muscle Preservation: Fighting the Effects of Metabolic Conditions Metabolic issues can sometimes lead to muscle wasting and a decline in overall muscle mass. Protein steps in as a defender, aiding in the preservation of muscle tissue. This is particularly crucial for individuals dealing with conditions that may compromise muscle health, such as metabolic syndrome. Regular protein intake supports muscle repair and maintenance, helping individuals maintain their strength and functionality. Balancing Blood Sugar: Protein's Glycemic Control For those dealing with metabolic issues like diabetes, maintaining stable blood sugar levels is paramount. Protein-rich meals have a lower impact on blood glucose compared to high-carbohydrate options. Including adequate protein in the diet can contribute to better glycemic control, reducing the risk of spikes and crashes that can be challenging for individuals managing metabolic conditions. Learn here how can you balance your blood sugar with eating the right way during the meals. Metabolic Boost: Maximising Caloric Expenditure Protein has a higher thermic effect compared to fats and carbohydrates, meaning the body expends more energy to digest and process it. This can contribute to a modest increase in caloric expenditure, potentially assisting individuals with metabolic issues in their efforts to manage weight and improve overall metabolic function. For those grappling with metabolic issues, the role of protein extends beyond a mere nutrient—it becomes a strategic ally in the pursuit of better health. From stabilising blood sugar levels to supporting weight management and preserving muscle mass, protein's multifaceted benefits make it a cornerstone for individuals navigating the complexities of metabolic conditions. As you embark on your journey toward improved metabolic health, consider protein not just as a component of your diet but as a powerful tool to unlock a healthier, more resilient you. If you need support, advice and guidance how to navigate and make better food choices or how to increase protein in your diet, don't hesitate to reach out to me for nutritional advice at info@katrinpeo.com.

It's often said that food is fuel, but the journey from the plate to energy production is a complex one. While the primary purpose of consuming food is to fuel our bodies, there's a lot more at play beneath the surface. Commonly known as vitamins and minerals, these microscopic compounds are essential for our well-being, and without them, our existence would be at risk. Photo source: Unsplash The Significance of Vitamins and Minerals Discovered over a century ago, vitamins and minerals are crucial for normal bodily functions. With almost 30 identified micronutrients, each one plays a unique role, and a deficiency in any can have severe consequences. For instance, vitamin A deficiency can lead to blindness, while low iron levels can result in anemia and related complications. The Role of Nutrients in the Body In the modern era, access to nutrient-dense foods is in most countries abundant, and fortified products further supplement our diets. However, the absorption of these nutrients is equally critical. We are not only what we eat, but what we absorb. The digestive system, from the mouth to the large intestine, plays an important role in breaking down and absorbing essential components. The Digestive Journey The digestive process begins in the mouth, where food is broken down into smaller bits. As it travels through the digestive system, various enzymes and microbiomes work together to further break down nutrients. The small intestine is a major player in the absorption process, where most vitamins and minerals are absorbed. Understanding the differences between water-soluble and fat-soluble vitamins can help optimise absorption. In this blog post you can read in detail about the different vitamins and minerals and which foods contain them. The Small Intestine's Absorption Process The small intestine consists of three sections – the duodenum, the jejunum, and the ileum. This is where the majority of nutrient absorption occurs, and each micronutrient requires its own unique mechanism to cross the intestinal cell lining. Water-soluble vitamins rely on fluids for transport, while fat-soluble vitamins necessitate the presence of healthy fats for absorption. The Large Intestine's Hidden Functions While historically seen as primarily responsible for removing excess water and salts, the large intestine is now recognised for its diverse functions, especially its role in hosting the gut microbiome. Gut bacteria, predominantly colonising the colon, contribute to the breakdown of leftover food remnants, transforming them into additional sources of essential nutrients. The Microbial Factor Although not mandatory for nutrient absorption, gut bacteria play supporting roles that enhance the process. A healthy gut ecosystem contributes to the integrity of the intestinal lining and can even increase the levels of essential nutrients. For instance, certain gut bacteria produce a significant portion of our daily vitamin K requirement. Reasons for Micronutrient Deficiencies There can be several reasons why you may have nutritional deficiencies. It could simply be that your diet is not diverse enough or the diet is high in sugar and processed foods. It could also be if you are under a lot of stress, have a high toxic load, have poor blood sugar balance, low stomach acid or have a leaky gut, which all can contribute to nutritional deficiencies in your body. In the intricate dance of digestion and nutrient absorption, understanding your body's unique needs is paramount. Factors like lifestyle, diet, and the health of your various microbiomes all contribute to the efficiency of this essential process. Recognising the gaps in your diet and adopting strategies to improve nutrient absorption is the first step toward achieving optimal health. If you want to improve your diet and are not sure where to start, then don't hesitate to reach out to me for health and nutrition coaching at info@katrinpeo.com.

Good health begins in the gut, and at the core of digestive well-being lies the often under-appreciated hero: stomach acid. While it might be tempting to associate stomach acid with discomfort or heartburn, its role in maintaining a healthy gut is crucial. In this article, I'll cover the significance of stomach acid for overall gut health and why striking the right balance is key. Source: draxe.com The basics of stomach acid Stomach acid, or gastric acid, primarily consists of hydrochloric acid (HCl) and other digestive enzymes. Produced by the gastric glands in the stomach lining, stomach acid serves several vital functions in the digestive process. Its acidic nature helps break down food, sterilise it by killing harmful microorganisms, and activate digestive enzymes, ensuring the efficient absorption of nutrients. One of the primary roles of stomach acid is to initiate the breakdown of complex food particles. As we consume food, the stomach acid begins the process of breaking down proteins into smaller, more digestible peptides. This initial digestion is crucial for the absorption of essential nutrients, such as amino acids, in the small intestine. Beyond its role in digestion, stomach acid acts as a formidable barrier against harmful bacteria and pathogens present in ingested food. The acidic environment serves as a natural defence mechanism, preventing the overgrowth of bacteria in the small intestine and maintaining a healthy balance of gut microbiota. This balance is integral to immune function and overall gut health. Nutrient absorption Stomach acid plays a pivotal role in unlocking the nutritional value of the food we eat. It aids in the absorption of vital nutrients, including iron, calcium, magnesium, and vitamin B12. Without sufficient stomach acid, the absorption of these nutrients can be compromised, leading to deficiencies and a range of health issues. Balancing act between the low and too high stomach acid While stomach acid is essential, an imbalance can result in digestive discomfort and various health issues. Conditions such as acid reflux, GERD (gastroesophageal reflux disease), and low stomach acid can disrupt the delicate equilibrium. So you really want to have high stomach acid but a low number on the pH scale. It's crucial to strike a balance by adopting lifestyle changes, such as maintaining a healthy diet, managing stress, and avoiding overuse of acid-suppressing medications, such as proton-pump inhibitors. Source: Healthline Low stomach acid can lead to various symptoms, such as: abdominal pains that may be worse on an empty stomach bad breath undigested food in your stools heartburn and indigestion constipation, bloating, nausea, diarrhoea gastroesophageal reflux disease small intestinal bacterial overgrowth (SIBO) deficiencies of protein in the body vitamin B12, iron, calcium and magnesium deficiencies skin issues hair loss decreased appetite unexplained weight loss Also several chronic health conditions have been associated with low levels of stomach acid, like psoriasis, eczema, acne, osteoporosis, lupus, allergies, asthma, thyroid issues, pernicious anemia etc. Maintaining good acid on the stomach To promote optimal gut health, it's important to support the production of stomach acid naturally. Stomach acid should be in the lower pH range of 1.5-3.5pH to break down tough proteins and fibrous plants. Below are some natural ways to support and regulate stomach acid levels. Dietary considerations: Balanced meals: Eat well-balanced meals with a mix of proteins, carbohydrates, and healthy fats. Fibre-rich foods: Include fibre in your diet through fruits, vegetables, and whole grains to support digestion. Limit trigger foods: Identify and limit or avoid foods that may trigger acid reflux, such as spicy or acidic foods, caffeine, and chocolate. Hydration: Adequate water intake: Stay hydrated to support the production of gastric juices and maintain the mucosal lining of the stomach. Mindful eating: Chew thoroughly: Chew food thoroughly to aid in the mechanical breakdown of food and reduce the burden on stomach acid. Avoid overeating: Eat smaller, more frequent meals rather than large, heavy meals to prevent overloading the digestive system. Lifestyle habits: Manage stress: Practice stress-reducing techniques such as meditation, deep breathing, or yoga to promote a calm digestive environment. Regular exercise: Engage in regular physical activity to support overall digestive health. Probiotics: Include fermented foods: Incorporate naturally fermented foods like yoghurt, sauerkraut, and kimchi into your diet to promote a healthy gut microbiota. Digestive bitters: Herbal supplements: Consider using digestive bitters before meals, as they may stimulate the production of digestive juices, including stomach acid. Apple cider vinegar: Diluted ACV: Some people find relief by consuming diluted apple cider vinegar in water before meals, as it may promote stomach acid production. Avoid Overuse of Acid-Suppressing Medications: Consult your healthcare provider: If you are on acid-suppressing medications, consult with your healthcare provider to determine the most appropriate course of action and explore alternatives. It's important to note that individual responses to above strategies may vary. Dr. David Jockers has a very good detailed Complete Stomach Acid Guide for Optimal Digestion, from where you can read in more detail why is stomach acid important, what can cause low stomach acid and why it's a problem as well as different ways how to improve your stomach acid levels. In the complex web of keeping your gut healthy, stomach acid emerges as a central player, orchestrating the digestion and absorption of nutrients while safeguarding against harmful invaders. Understanding the importance of stomach acid allows you to make informed choices that promote digestive well-being, paving the way for overall health and vitality. By taking care of the balance in our stomach and digestive system, we can unleash our body's natural ability to digest food. If you want to improve your health, improve your diet, make better food choices, have better sleep, don't hesitate to reach out to me for health and nutrition coaching at info@katrinpeo.com.

This is a salad recipe I received from my dear friend. It's fulfilling and a salad where you struggle to put the fork down and stop eating it- great to eat all year around but suits especially well of course when the pomegranates are in season and when the cold weather invites you to put something more spicy and nourishing into your body. Probably everyone finds their own slight modifications to this salad, like I have. For example I don't like the store-bought mayonnaise, so I make my own for this salad and it's not complicated at all. Of course you can use a store bought normal or vegan mayonnaise as you choose. Also I use either romaine lettuce, rucola, Chinese cabbage as the lettuce part of this salad or leave the salad out all-together depending on what I have at home. Curried chickpea-avocado salad with pomegranate seeds For 6-8 persons Ingredients 2 x 380g of chickpeas (I purchase this one or soak and boil my own chickpeas) 2-3 ripe avocados 1 ripe pomegranate seeds 1-2 tbsp curry powder 3-4 tbsp of soy sauce (I use tamari sauce, for example this one, as it's gluten free) One pot or big handful of fresh basil 2 tbsp of olive oil 300-400g of mayonnaise (the quantity depends on how creamy you want to make the salad) 1 medium romaine lettuce or Chinese cabbage Instructions Strain the chickpeas and fry them with olive oil on the pan for couple of minutes, then add the curry powder and soy sauce. Mix well and fry another couple of minutes. Cool down the chickpeas. You can also omit the frying of chickpeas, leave the olive oil out and mix the strained chickpeas straight with all the other ingredients. If you are making your own mayonnaise here is an easy recipe. Peel avocados and remove the pips. Cut avocado into pieces. Remove the seeds from the pomegranate. There are multiple ways to do it, my Georgian ex-colleague taught me this method, which I find works the best. I cut the pomegranate into half horizontally, then cut smaller cuts around the halved pomegranates so I can slightly pull them open to expose more seeds. I take a big wooden spoon, a higher bowl and then whack with a wooden spoon, holding the half pomegranate on my hand, seeds out from the fruit. Here is the closest video I found, if you are looking for instructions. Wash the basil leaves and gently rip them into smaller pieces with your hands. If you are using salad, chop the Chinese cabbage into small strips or if using romaine lettuce then tear the salad leaves into smaller pieces with your hands (that way the leaves last longer as you tend to tear along the natural cell walls). Mix the chickpeas mixture with avocado, pomegranate seeds, salad leaves, basil and mayonnaise in a big bowl or plate. Serve immediately. Enjoy, probably this salad will be finished fairly quickly on your plates.

This is a cake I made for my son's 16th birthday this summer, inspired by Dr. Mark Hyman recipe. If you are looking for a healthy cake to make for a special occasion for your family or friends, you love berries, you love nuts and lemon, then this is a recipe to try. Healthy berry-lemon cream cake Ingredients Crusts ingredients 2 cups raw walnuts 1/2 cup raw almonds 1 cup Medjool dates, pitted and chopped 3 tbsp melted extra-virgin coconut oil Pinch of sea salt White cream filling 3 1/2 cups raw cashews, soaked in water for 3 hours of overnight 3/4 cup freshly squeezed lemon juice 1/2 cup canned coconut milk (these are good options to buy in Estonia: Maya Gold, Rapunzel) 1/2 cup coconut sugar 2 1/2 tsp vanilla extract Pink filling 2 tbsp canned coconut milk 1tbsp melted extra-virgin coconut oil 3/4 cup fresh or frozen raspberries For garnish fresh of frozen raspberries and blueberries. If you have fresh ecological lavenders, add couple of springs for garnish. Instructions Line the bottom of a 23cm (9-inch) springform pan with parchment paper. For the crust blend first the walnuts, almonds in a food processor. Then add the pitted and chopped dates, coconut oil and sea salt. Blend the mixture until it's finely crumbed. You should be able to press the mixture without it crumbing- if it does add another pitted date to the mixture. Press the mixture evenly into the bottom of the springform pan. For the white filling drain the cashews and rinse well with cold water. Combine the cashews, freshly squeezed lemon juice, coconut milk, coconut oil, coconut sugar, vanilla extract in a blender. Blend until smooth. Scoop 2 1/2 cups of the filling into the crust in the pan and spread evenly. Leave the extra filling in the blender for the pink filling. Place the pan with crust and white filling in the freezer for 10 minutes. For the pink filling mix the coconut milk, extra-virgin coconut oil, raspberries to the white cream filling that was left in the blender. Blend well. Take the white cream filling with the crust out from the freezer and pour the pink filling on top of the white layer. Spread the mixture evenly. Put the cake back into the freezer for 2 hours. Take the cake out, garnish with berries and lavender. Serve in 5 to 10 minutes having allowed the cake to thaw a bit. Enjoy with family or friends!

I tried for Mother's Day a new salad (original recipe from Dr. Mark Hyman), that's packed with nutrition and supports your gut and liver health. I served it with oven-baked salmon, but eat it with any other choice of good protein to have a satisfying healthy lunch or dinner. I first cooked the rice with some vegetables to give it more flavour and nutritional value. Why I chose black rice, it's because of its nutty texture. You can also add some toasted nuts like pecan nuts, pine nuts or toasted pumpkin seeds. You can also add some green or black olives. And why not try this salad with baked sweet potato instead of cauliflower. I happen to love cauliflower and the added mint gave a lovely spark to the salad. Black rice superfood salad Serves 6 people Ingredients For the rice: 3/4 cup of black rice, rinse thoroughly before cooking 2 garlic gloves, cut in half 1 shallot, cut into quarters 2 carrots, peeled and cut into couple of pieces 1teaspoon of sea salt or Himalayan salt For the avocado cream: 2 tbsp of extra virgin olive oil 2 tsp of freshly squeezed lemon juice 1 medium avocado 1 clove of garlic 1 tsp of fish sauce 2 tbsp of white wine vinegar 1/2 cup of parsley 1/4 tsp of salt Blend the above ingredients to a smooth cream. Cut 1 medium cauliflower into very small pieces and mix the avocado cream with it. Salad: 1 cup of baby spinach 1 cup of rucola (arugula) 1/3 cup of parsley 1/3 cup of mint leaves Sheep, goat milk feta cheese to crumble on the top of the salad Salad dressing: 1 shallot, finely minced (I fry it in ghee and add a little bit of balsamic glaze) 2 tbsp of extra virgin olive oil 1 tbsp of white wine vinegar 1 tsp of maple syrup Freshly grind black pepper and sea salt to taste Instructions Prepare the black rice, by simmering it with vegetables for 45 minutes. Strain the rice and remove the vegetables after boiling from the rice. Blend the avocado cream ingredients together and mix with chopped cauliflower. Make the salad dressing. I use a glass jar, where I add the fried shallots and other salad dressing ingredients, put a lid on and shake well. Take a big salad plate, lay the arugula baby spinach and chopped parsley at the bottom, then add on top of the salad leaves the cauliflower with mixed avocado cream. Next sprinkle on the chopped mint leaves, crumple the feta cheese and finally pour with a tablespoon the salad dressing over the salad. Serve and enjoy! You can try my other salad recipes shared in my blog as well, like: Sweet potato and caramelised red onion salad Citrus salad with pomegranate seeds, fennel and avocado Spring detoxing salad with snap peas, oranges and avocado Grilled pear, fig and goat's cheese salad Broccoli and crispy bacon salad Sweet potato, beetroot and goat's cheese salad

Our bodies are detoxing all the time through our livers, kidneys, lungs, skin. But depending on the diet, lifestyle, quality of the air we breath, how much chemicals we are exposed to, it's good to give our bodies the extra support to help it to detoxify. One of the ways is to provide the body detoxifying foods. Below salad is an inspiration from Liana Werner-Gray book: Anxiety-Free With Food. And since I had another fresh batch of broccoli sprouts and we had our family Easter lunch coming up, I decided to prepare this salad. You can learn more about the benefits of sprouts and how to sprout at home here. Spring detox salad For 8 people Ingredients For the salad: 3 oranges, peel away the outside and the skin as well, slice thinly 2 cups of baby spinach leaves and arugula leaves 1 red onion, thinly sliced (you can also soak the slices in a slightly salted water to reduce the strong taste of onion if you want to) 2 avocados, peeled and sliced 250g of snap peas, washed, ends removed and cut into smaller pieces For the salad dressing: 1 tbsp of cold pressed sesame oil 3 tbsp of extra-virgin olive oil 1 tbsp of maple syrup Juice of half a lemon 2 tbsp of freshly squeezed orange juice Black pepper and sea salt to taste For the salad garnish: 2 tbsp of toasted sesame seeds (I used a mix of white and black) Handful of chopped fresh parsley Handful of chopped fresh cilantro 1 cup of broccoli sprouts Instructions Put the washed baby spinach and arugula leaves on a big serving plate. Add the orange slices, sliced avocado, red onion slices and snap pea pieces. Mix together all the salad dressing ingredients in a jar, shake well and pour over the salad. Garnish the salad with cilantro, parsley, toasted sesame seeds and finally top with broccoli sprouts. We enjoyed the salad with slow-cooked pieces of lamb. You can enjoy it with a protein of your choice- baked chicken, fish, red meat etc.

I recently listened to a podcast on cravings, overeating, emotional eating from Food Matters. It's something that is affecting or has affected majority of the people at some point of their lives. Whether we are under chronic stress, whether we go through a breakup, whether we are struggling with anxiety, whether we are not getting enough sleep- all these make our bodies to go out of balance and we are chemically wired to reach for a food or drink to bring us back to balance. Below I would first like to share some strategies you can use to become more mindful about your cravings for trigger foods and then cover a few of them to help you find better alternatives. Photo source: Unsplash Be curious about your cravings, your overeating of trigger foods. Ask yourself why are you craving the particular food? Why are your overeating it? Is there an underlying emotional issue you are trying to heal, patch up with food, which is impossible to do. Here is my more in depth article about cravings I have written in the past. Get more present with your craving and trigger food. Rather than fighting the craving, then overeating, then having the regrets, get more present with the food you are craving or over-indulging. When we crave something and we get that food, we tend to eat it fast, unconsciously and often overeat it. Instead try and get very present in that moment, notice how your body is feeling when you eat that food or drink that drink. Does your body feel good when you eat it, has your body felt good after last time you ate this food? By bringing your conscious and awareness to present moment, you are able to overtime be more mindful and make better choices. Give your body, mind what it actually needs, be loving and attentive towards it. Could it be, that you need a walk, need a glass of water, need a cup of warm and soothing tea, a talk with a close person, a hug from a friend, a relaxing bath, an uplifting favourite song etc. Now I would like to bring attention to some of the most common trigger foods and how can you make better healthier choices around them. Sugar It's a topic I have covered in various articles in the past, one of them being this one- Why to quit sugar? We humans love sweet things. Our tastes have evolved from thousands of years, where in the nature sweet means that it's edible and good for us and bitter often means either it's a medicine or poison and if the last, should be spitted out. Sugar is an addictive substance for two reasons: eating small amounts creates a desire for more and if quitting suddenly, it can cause withdrawal symptoms like fatigue, cravings, headaches, mood swings. Sugar is a simple carbohydrate in foods like grains, beans, vegetables and fruits- when not processed these foods are good for us filled with also vitamins, minerals, proteins etc. Refined table sugar, high fructose corn syrup, fructose, artificial sweeteners- these however are different. Having them in frequently and in higher amounts cause inflammation in the body, imbalance in the gut and blood sugar issues that contribute to various chronic illnesses over time. And these sweeteners are often hidden in foods where you would not expect them- salad dressings, sauces, protein powders, energy bars, protein bars, even in baby food. To tamper down your sugar cravings, experiment with healthier sugar alternatives, in smaller quantities, by sweetening your foods and drinks with the below natural sweeteners: Honey Dates or date sugar Dried apricots Maple syrup Monk fruit Coconut sugar Molasses Stevia Over time you should see a decline in your need for sugar and sweet taste. I personally quit refined sugar in 2017 and have become very sensitive to sweet foods. One date is enough to curb my craving for something sweet, fruits and berries do the trick and an occasional spoon of honey is all I need. Of course I am making sure I eat balanced meals with protein, fat and fibre from carbohydrates, so that my body feels satiated. Dairy Dairy is another addictive food, especially cheese as it stimulates the reward system in the brain as per scientists. Casein, the protein in dairy, releases opiates when it breaks down in our digestive system. Some people are more sensitive than others and can really become addicted to dairy products. We humans are the only mammals who continue to consume milk into adulthood, though we don't have to. Many people, especially with East Asian, West African, Arab, Jewish descent lack the enzyme in their body to break down and digest dairy properly. If you are someone who has skin issues, asthma, chronic sinuses, frequent diarrhoea, testing yourself for lactose intolerance and giving yourself a break from dairy could relieve your symptoms. People also say that dairy is needed for calcium in the body. Do know that there are non-dairy foods that are also high in calcium, like sesame seeds, sardines, almonds, collard greens, soybeans, dandelion greens, dried figs, amaranth, kale, fresh parsley, mustard greens, beet greens, pistachio nuts, spinach etc. Healthy bones need calcium, magnesium, boron, copper, phosphorus, zinc, manganese and many vitamins. Having too much calcium without the other important minerals and vitamins can actually increase the likelihood of bone fractures. When choosing to consume dairy, firstly choose organic. This way you avoid the antibiotics, hormones, pesticides, that the animals get through their diet or through medication. Organic milk products are also higher in vitamins and omega-3 fatty acids. Also, goat and sheep dairy is often easier to digest than cow dairy- so you can try and experiment with goat milk products. Secondly, try and consume fermented dairy as in that way you feed your body with good bacteria- kefir, plain yoghurt, sour milk, sour cream, cottage cheese, cheddar cheese, mozzarella etc. For some people dairy could be linked to the emotional nourishment, early memories from the childhood, maybe something they lacked, like closeness or maybe they lack the closeness and intimate connection in present life and having dairy feels like fulfilling that need. If you are looking to try to eliminate or reduce dairy and want to know what alternatives you can use. Below are several nut and seed products that can be found in liquid form (these milks can also be made at home): almond coconut hemp oat rice soy linseed sunflower If you do purchase the above milk products from the store, always read the product labels so that they don't contain added sugars, emulsifiers, stabilisers, preservatives. I have made cheese from cashew nuts, you can find the recipe here. Meat While meat is often not a trigger food, some people tend to consume it too much, and eat too little vegetables or other plant-based foods to get the necessary fibre, vitamins, antioxidants, polyphenols in the body. When choosing meat products, opt for organic, grass-fed, pasture raised, free-range, wild where possible. That way you avoid the toxins, antibiotics and other drugs that are fed to animals, birds and fish in factories and farms. With meat we need to focus on choosing quality over quantity. Caffeine This is one of the most popular, most used mood-altering substances in the world. Caffeine is naturally present in coffee, black tea, green tea, cacao, but also added to sodas, energy drinks, sports drinks. It's an adrenaline delivery system that shakes the body's central nervous system to enhance alertness, mental and physical performance and better concentration. Short term it helps to wake us up but with long term consistent overuse, it stimulates our adrenal glands, create stress levels in the body that damage our immune system. And while coffee for example has health benefits as well, like containing anti-oxidants, it's important not to use it as a crutch to make up for lack of adequate sleep or the need to hustle through your day regardless how much energy you have. If not changing the underlying issues, this behaviour could lead to adrenal fatigue and burnout. Energy drinks and sodas is a topic that has come up with quite a few of my clients when I coach them. Those drinks often contain not only caffeine, but sugar, fructose and/or artificial sweeteners, artificial flavours and colourants- therefore not only affecting your adrenals, but digestive tract, blood sugar, causing potentially several health issues if consumed frequently and for a long period of time. If you didn't know some people are better caffeine metabolisers than others, which means caffeine can have moderate effects on one person, but could be overwhelming to another person creating jittery feelings and even nausea. It's possible to test how well your body is metabolising caffeine. Here are strategies you can try to practice to bring more natural energy to your life without caffeine in the mornings after waking: 1. Drink a big glass of warm water, with added lemon, pinch of salt or with apple cider vinegar. Learn more about the importance of water here. 2. Get outside in the natural light, take a walk, get moving, expose yourself to the morning sun. 3. If the temperature and season allows, get yourself grounded with earth. Take your shoes off, walk on the grass, walk on the beach in the water, on the sand and realign your electrical energy with earth. 4. Get exposure to cold, for a short period of time, like having 10-30 seconds of cold shower after your morning shower. 5. Practice breath holding exercises for a short period of time, for example 4-7-8 breathing technique from Dr. Andrew Weil. Learn more about it and how to do it from my breathing exercises article. Chocolate I know very few people who don't like chocolate. It helps to release serotonin, a feel good hormone in the brain, so no wonder we like it. Chocolate gives a feeling of comfort, relaxation and expansiveness. In this article I share more about chocolate, it's benefits, how to choose the healthiest version and also a recipe of banana bread for chocoholics. Chocolate, whether it's good for you or bad for you, really depends on the person. For someone, who is struggling with heartburn, chocolate can aggravate the symptoms, so it's best to avoid it. But for someone who is healthy, indulging in a small amount of dark chocolate can be really good and sooth the soul. If you choose a chocolate, try and find organic with more than 70% cocoa content. In that way you avoid the unnecessary sugar highs and get more healthy benefits from the chocolate. Unhealthy fats Our bodies need fat to nourish our brains, nerves, heart, hormones and every single cell. It's also good for our skin, hair and nails. But there are different types of fats, but certain fats like trans fats found in many processed foods, junk foods, french fries, baked goods, frozen processed foods, margarines are the fats we definitely want to avoid. Work on substituting good fats for bad fats. In this article I go into detail about different types of healthy fats and from which foods to find them as well as which fats it's best to avoid or definitely limit your consumption. Salt We have used salt throughout our history to season and preserve our food. A good quality salt, like Himalayan salt, contains 84 different minerals and is good for you in moderation. The problem we have is that people consume more processed, more packaged foods, more junk foods and therefore get more sodium than is recommended. The best solution is to start to cook more at home from scratch if you are not doing it already. In that way you can control what goes into the food and ultimately what goes into your body. There are more trigger foods out there. Important is that you discover yours and learn to understand why you grave them. Below is an exercise you can try to help to reduce your trigger foods over time. Think what are your triggering foods within your life? What role do they play in your diet? If you were to reduce one of the trigger foods, which one would you reduce? Why did you choose this particular food? Try and reduce during one week the consumption of this one food and write down how you feel. What feels difficult about reducing this food? How does your body feel? Does it feel different? Do you have more energy? Did reducing one particular food have an influence for your cravings for other foods? Moderation means balance. If you enjoy having something sweet now and again, have it. Choose the highest-quality version of it or prepare it yourself at home with love and enjoy it with full heart. If you want to drink coffee, have it in moderation, a cup or two a day and ideally before lunch. If your overall diet is wholesome, consisting of unprocessed whole foods and you don't overeat any particular food group, then it's ok to indulge now and again. It's ok to have a cookie or a glass of wine from time to time if you desire it, as long as you take care of yourself and your body 80%-90% of the time. If the above feels overwhelming and you are not sure where to start, and you think you need a health and nutrition coach to help to guide and support you along the way, reach out to me at info@katrinpeo.com.

I belong to the club of 'Chocolate lovers'. Dark chocolate contains magnesium, iron, manganese, copper, phosphorus, potassium, zinc, vitamin K, selenium and calcium and also fibre to contribute to better digestion. Dark chocolate is also good for: heart health (thanks to flavonols) improving cholesterol profile (thanks to cocoa butter and polyphenols) improving blood pressure (as it increases nitric acid in the body) brain health (as the flavonols are said to increase the blood flow to the brain) cancer prevention (thanks to flavonoids and antioxidants) skin health due to helping with hydration and blood flow to the skin stress reduction Considering the above and that dark chocolate also contains serotonin and tryptophan- feel good hormones- what's there not to like about dark chocolate. But it's important to choose the right kind of dark chocolate- with more than 70% cocoa content (higher -percentage dark chocolate contains a higher percentage of anti-oxidants). I like dark chocolate with 90-100% cocoa content, but it's a matter of preference. The darker the chocolate, the less you want to eat it as normally one to two squares of dark chocolate is satisfying enough if you slowly let it melt on your tongue. Always check the content of the dark chocolate you purchase, the less ingredients the better and ideally purchase organic where possible. The main ingredients of good quality dark chocolate are cacao or cocoa, cocoa butter or coconut oil. If they have been sweetened, better options are sweetened with coconut sugar, honey, pure maple syrup or raw cane sugar. The darker the chocolate you choose, the lower the sugar content. Also, do know that lecithin is not necessary to make chocolate, which is added to many supermarket chocolates to help to blend the flavours and keep the cocoa and cocoa butter from separating. In Estonia you can purchase good dark chocolate for example from Biomarket (like the brand Vivani), Ökosahver (like the brand Rapunzel), Chocolala, Roosiku. I also enjoy visiting Chocokoo as I know they make their chocolate with passion and dedication and customer service is always great there. If you live in Estonia and can recommend some good dark chocolate brands, please put them in the comments below. Here are some organic dark chocolate brands to try outside Estonia: Alter Eco, Hu Kitchen, Mast, Raaka, Evolved, Venchi. And if you want to explore the best tasting chocolates awarded by the International Chocolate Awards, visit this site. But back to banana bread recipe. Below recipe is gluten, refined sugar and lactose free, but having the moist from apple sauce, sweetness from bananas and maple syrup and beautiful flavour from chocolate. Banana bread for chocolate lovers 1 loaf Ingredients 4 ripe bananas 2 eggs 2 tablespoons of apple sauce (I peel, boil and blend the apples to make the sauce and freeze in smaller quantities to use in recipes) 1 tsp of cinnamon 1 tbsp of vanilla extract 2 tbsp of maple syrup 1 1/2 cups of almond flour 1tsp of baking powder 1 tsp of baking soda 1/2 tsp of sea salt 100g of chopped dark chocolate Handful of chopped walnuts Instructions Preheat the oven to 175 degrees (350F). Grease a loaf pan and set aside. Mash or grate the bananas in a large mixing bowl. Mix eggs, maple syrup, apple sauce, vanilla extract with the bananas. In a separate bowl mix together the almond flour, baking soda, baking powder, cinnamon and salt. Add the flour mixture into the banana mixture and stir until properly mixed. Add in the chopped walnuts and dark chocolate. Mix through. Pour the mixture into the loaf pan and bake in the oven for 35-40 minutes until the toothpick inserted in the centre of the bread comes out clean. Cool down the bread, slice and enjoy!