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One of the best ways to support your gut health is to consume probiotic foods on a regular basis, whether it's by eating fermented vegetables like sauerkraut and kimchi, eating fermented soy, like tempeh, miso, natto, eating yoghurt or drinking fermented drinks like kefir, kombucha and kvass (you can find a recipe for beet kvass here). I have been experimenting and making my own different fermented foods and drinks over the years, but it was my first time to try and make coconut water kefir. Why coconut water? Drinking the water of young coconuts is a really good way of getting in your electrolytes, especially if you are exercising or travelling in a warm client. Coconut water contains around 600mg of potassium, making it a high electrolyte drink. It also contains sodium, magnesium and calcium. Electrolytes are important for dehydration prevention, heart health and for blood volume, but also help with boosting energy, lowering cholesterol, increasing athletic performance, reducing cellulite etc. Do not confuse coconut water with coconut milk. Coconut milk is extracted from the flesh of the coconuts, it's thicker, more tense and sweeter. Coconut milk has also many health benefits (containing potassium, magnesium, folate, selenium, calcium, manganese), but should be consumed moderately due to its high calories and saturated fat content. Coconut water kefir is a good alternative for people who can't tolerate dairy and can't drink kefir made from from goat's or cow's milk. Coconut water kefir Ingredients 2 cups of coconut water 1 tbsp of kefir grains Instructions Pour the coconut water in the the jar (I used a simple jar with a lid). Add the kefir grains to the coconut water. I bought these from Amazon as I don't know anyone locally whom to ask the kefir grains from. Put a lit on the jar (I put it loosely so that air can escape if needed) and leave it to stand in a dark warm place (+21C to +25C) for 24-48h. I chose to go for 48h as I like my drink to have a stronger taste. Stir the liquid twice a day, so that the fermentation can take place equally in the liquid. After fermentation strain out the kefir grains from the coconut water with a cheesecloth. You can use the kefir grains immediately to start another batch of coconut water kefir. You can add some 100% juice of your choice to give it some more flavour or drink the coconut water kefir plain as it is. If you want to drink it chilled, leave it in the refrigerator for a little while. Enjoy!

Our microbiome, which is is the collection of microbes, like bacteria, viruses, fungi and their genes, talks to our mitochondria to make more energy, talks to our brain to determine our mood, talks to our DNA. Most of us know about the probiotics and prebiotics, but not so many know about the postbiotics. In the below article I cover what are they and why do they matter to your body. What are postbiotics They are a byproduct of a friendly bacteria in your gut (probiotics) when they eat what fertilises and grows them (prebiotics). So essentially postbiotics are a waste left behind by your body after digesting both probiotics and prebiotics. And it's these bacteria you need to make a difference in your health. In order to have more postbiotics produced by your gut bacteria and actually get the health benefits linked with prebiotics and probiotics, you need to consume more prebiotic and probiotic foods on a regular basis. Below are various types of postbiotics produced in your body: short-chain fatty acids (these are produced by the body from the fibre you eat and support the health of the intestinal mucosa) enzymes (help digest food, participate in other metabolic processes and help the body get rid of toxins) vitamins (such as vitamin B and vitamin K) amino acids (the "building blocks" of proteins) organic acids (help maintain the correct pH level in the intestine) immune system compounds (support immune cells) bacteriocins (make it more difficult for the bad bacteria to grow) neurotransmitters (transmit messages between nerves and the brain) nitric oxide (important for cardiovascular health) What are the health benefits of postbiotics? Although postbiotics are a waste product of probiotic bacteria, they offer several health benefits to your body. Boost your immune system A short-chain fatty acid, butyrate, can stimulate the production of T cells in your intestine. T cells help to control the majority of your body's immune response. Reduce the inflammation Cell wall fragments and supernatant from healthy bacteria increase the production of anti-inflammatory chemical messengers called cytokines that help to reduce inflammation in your body. Reduce digestive issues People with irritable bowel disease produce less butyrate in the gut, which is important for regulating immunity and inflammation in the gut. Reduce diarrhoea May treat diarrhoea as postbiotics reduce bowel motion frequency, bloating and relieve pain. Help with weight loss and manage blood sugar levels Short-chain fatty acids may help with weight loss by suppressing hunger signals and keeping your blood sugar levels more stable. Help with allergies Allergies happens when your body's immune system overreacts to a perceived threat. Since postbiotics help to boost your immune system, they also improve your immune response by decreasing allergic reactivity. By consuming more variety of different probiotic and prebiotic foods (kefir, kimchi, kombucha, tempeh, yoghurt, sauerkraut, miso, cottage cheese, fermented pickles, garlic, flaxseeds, oats etc) on a regular basis, you make sure your body produces a good amount of postbiotics to support your overall health. If you struggling with your health and are looking for a health and nutrition coach to support you and help you to achieve better health through nutrition and lifestyle modifications, don't hesitate to reach out to me at info@katrinpeo.com.

Autumn with its first chilly days, trees changing colours, the morning fog and dew call you to go inward, reach for warming foods and generally slow down with cooking in the kitchen- especially during the weekend. And since autumn for me has also been the pumpkin season, I am incorporating more dishes with pumpkin, butternut into our menu. Today I made some butternut squash and portobello mushroom risotto, which does take a little bit of time to prepare but is well worth the effort. Butternut squash and mushroom risotto For 5 people Ingredients 1 medium butternut squash 2 big garlic cloves 1.5 cup of risotto rice 1l of chicken bone broth 4 medium sized portobello mushrooms, sliced 2 tbsp of tamari sauce (this is a gluten free version of soy sauce) 1 medium onion, finely chopped 1 branch of rosemary finely chopped 150g of pecorino cheese, grated Salt and pepper to taste Chopped parsley for garnish Instructions Heat the oven to 180C degrees (356F). I use the roasting function of the oven. Cut the butternut into 1 cm slices and then half them. I don't peel them before cooking as the peeling is rather difficult. But you can do that if you want to. I peel the butternut after cooking and remove the seeds before the cooking. Put the butternut pieces on the oven pan and also put the two gloves with the peel on. Sprinkle a little bit of olive oil and sea salt on the butternut pieces and mix with your hands. Spread the pieces out on the pan and put in the oven to bake for 25 minutes. At the same time fry the finely chopped onion with ghee or butter on the pan until golden, then add the risotto rice and cook for 5 minutes. Add the chicken broth to the rice and cook on a medium heat, stirring from time to time. In a separate pan add a little bit of ghee and fry the portobello mushrooms. Add tamari sauce and a little bit of salt and pepper to taste. Once the butternut is ready, take it out from the oven. Cool it down and then remove the skin from the butternut pieces and chop into smaller pieces. Mix into the rice. Also, remove the garlic from the peel and mix the soft garlic pieces into the risotto. Then add the grated pecorino cheese, finely chopped rosemary and grind some fresh pepper and sea salt into the risotto. Scoop the risotto into bowls, garnish with parsley and serve. Enjoy!

A chilly autumn day equals for me with a soup or a slow cooked meal. I combined the two together in a meal, where I had some left-over slow cooked lamb from the weekend, to which my husband put a great deal of effort and love into making it and I had a Hokkaido pumpkin on the counter that was waiting to be cooked. Pumpkin and butternut are naturally sweet and highly nutritious orange foods, containing powerful antioxidants like alpha and beta-carotene and anti-inflammatory agents. A great meal for upset stomach or when you feel cold coming on. And since the Hokkaido pumpkin I had was quite big, I baked all the whole pumpkin and saved some baked pumpkin for the he next day for a nice pumpkin pie smoothie. Creamy Hokkaido pumpkin soup For 6 persons Ingredients 1 Hokkaido pumpkin 4 garlic gloves with peel on 2 medium sized carrots, peeled and gut into slightly smaller pieces 1 onion, peeled and cut into quarters 0.5l-1l of bone broth (I used beef broth this time, but chicken broth is also great) 1,5 cup of coconut milk (make sure you buy organic, 100% coconut milk) 1tbsp of miso paste (I used this one- great to add in to different meals at the end) 1/2 tsp of cinnamon 1tsp of freshly squeezed lemon 1/2tsp of freshly grated organic lemon rind Parsley Slow cooked lamb, cooked chicken or other meat (optional) Instructions Preheat the oven to 190C (375F)- roasting function. I don't peel the raw pumpkin, but cut it into 2cm or so chunks- as it's much easier to peel it after it's baked. I just remove the pumpkin seeds and flesh. I bake the pumpkin seeds together with the pumpkin pieces. You can use the pumpkin seeds later on for garnish. Put the cut pumpkin pieces on the pan and add carrots, garlic, onion. Sprinkle with a little bit of sea salt on top and drizzle some olive oil over the vegetables. Bake in the oven for 30 minutes. Remove the vegetables from the oven, cool down slightly. Peel the pumpkin pieces, remove the flesh from the garlic pieces discarding the peels. Put all the vegetables into a high speed blender, add the bone broth, coconut milk, cinnamon, lemon zest, fresh lemon juice and miso paste. Blend until smooth. You can reheat the soup on the stove if it's not warm enough to eat. Pour the soup into bowls, add the meat pieces, garnish with parsley and serve. Enjoy!

I have been posting a few recipes for muffins in the past, like these autumn inspired muffins, macadamia and cashew nut muffins, or these blueberry muffins and pumpkin muffins. Muffins are an easy breakfast when you have kids and also a good snack to give kids along, when they need to have extra energy before their sports activities. One of the reasons my kids are waiting for winter is because of gingerbread cookies. So I thought I'll bring them the taste of gingerbread into autumn and baked some apple sauce and gingerbread muffins. These are gluten and sugar free, getting the sweetness from the apple sauce, a little bit of honey and maple syrup. Apple gingerbread muffins Makes 12 Ingredients 3/4 cup of millet flour 3/4 cup gluten free oats flour (I buy these and mill them in the coffee grinder) 1/4 cup sunflower seed flour (I grind sunflower seeds in the coffee grinder) 1tsp of baking soda 1tsp of baking powder 1/2 tsp of cardamon 1tsp of cinnamon 1/2 tsp of ground ginger 1/2 tsp of freshly ground nutmeg 1/4 tsp of ground glove 1 tbsp of ground flax seeds Pinch of salt 4 tbsp of almond flakes 1 cup of apple sauce (I gut 6 apples up, removed the core, gut the apple pieces into smaller pieces, put them in a pot, with a little bit of water- and boiled for 10 minutes until apples were soft. Then I blended with a high-speed blender into smooth apple sauce). 2 eggs 2 tbsp of maple syrup 1tbsp of honey 1/4 cup of blackstrap molasses (I did not add it this time, but you can add if you want your muffins sweeter and darker in colour). 1tbsp of apple cider vinegar 1/4 cup of coconut oil Instructions Preheat the oven to 180C (350F). Grease the muffin pan with coconut oil or butter. Put the muffin liners in the holes. First start with making the apple sauce as per instructions above. I do not peel the apples if they are local and organic as peels contain several important vitamins and minerals like vitamin A, C and K, calcium, potassium. Mix together all the dry ingredients. Whip the eggs and add in maple syrup, honey, apple cider vinegar, coconut oil and also the apple sauce. Mix well. Mix the wet ingredients into the dry ingredients. Scoop the mixture into the muffin liners and bake in the oven for 20 minutes. You can scoop some greek yoghurt or spread some soft goat's cheese on muffins. Enjoy the taste of winter!

I am struggling to find good quality bars on the market, that I can buy for my kids, that are a good source of protein and energy at the same time- and which are a good healthy snack between their school and daily sports activities. So I am experimenting now creating my own bars. It will take some practice, especially if kids have different preferences for ingredients and flavours. And of course these can be used by grownups as well as a snack before and after exercise. The inspiration for these bars came from a lovely woman named Michelle from my IIN coaching circle group. Almond butter protein and energy bars Makes 15 square bars Ingredients 1 cup of chopped dates (I have bought these ones in Estonia)- remove the pits 1/2 cup of oats (I buy these in Estonia) 1/2 cup chopped almonds 1/2 cup chopped pecans 1/2 cup of unsweetened desiccated coconut 1 tsp of cinnamon 1/2 tsp of sea salt 1/2 cup of almond butter (I bought this one- yes you can make almond butter with a good quality high-speed food processor yourself) 1/4 cup of protein powder (you can use clean pea protein, hemp protein, I used this time Sunwarrior Vanilla protein). If you use unflavoured protein, you can taste the mixture and see if you would want to add a 1 tbsp of honey. Instructions First blend the pitted dates in the food processor until smooth. Add finely chopped nuts, coconut, cinnamon, salt, almond butter and protein powder. Blend until all ingredients are properly mixed together. Line a square or rectangular baking dish or a bowl with parchment paper. Spread mixture into dish and press down to even layer. Let the mixture cool in fridge 1-2 hours till its firm. Take it out from the fridge, take the mixture together with parchment out from the dish and cut into square or rectangular bars. I wrapped them in smaller parchment paper for kids to be able to easily take them with to school. I store the bars in fridge.

I am always looking for options to broaden the healthy nutritious breakfast options for my family. And since pears are still in season and I happened to pick quite a few of them from our garden couple of days, I thought I'd try and make a pear bread using one of my banana bread recipe as a basis but making modifications to the recipe where needed. I do have times when my creativity around baking does not end with the result I expected, but this time I did not fail. Pears have high amounts of fibre, vitamin C, vitamin K, copper, potassium, boron. They also contain antioxidants, especially in the skin- therefore I do not peel the pears when using them in food. If you have constipation, struggle with high cholesterol, you want to strengthen your heart health and nourish the skin.- then pears are a good addition to your diet. Healthy gluten-free pear bread Makes 10 thick slices Ingredients 6 medium sized pears (use local organic or home grown if possible) 1/2 cup of butter 2 eggs 1 tbsp of honey (melt it in a very low temperature, (don't boil it)- to turn it into a liquid 1 cup of almond flour 1 cup of millet flour 1tsp of baking powder 1/4 tsp of baking soda 3/4 tsp of sea salt 1/2 cup of buttermilk Squeeze of lemon 1/3 cup of mulberries (you can also use raisins) Handful of pecan nuts, chopped 1tbsp of cocoa nibs (you can also omit if you don't like chocolate) Instructions Pre-heat the oven to 180C degrees (350F). Wash and grate the pears with skin on, discarding the inner part with seeds. If you don't have access to organic local pears, peel the pears. Save 2 pear for the top. Squeeze a little bit of lemon, to avoid the browning of the pears. Mix well. In a separate bowl, cream the butter and add the melted honey. Then add in 2 eggs and mix thoroughly together. In a separate bowl mix together almond flour, millet flour, baking soda, baking powder, salt. Then pour the dry ingredients into wet ingredients. Add in the buttermilk and finally chopped mulberries, chopped pecan nuts and cocoa nibs. Grease your bread mold or pan and pour the mixture in there. Gut the one pear you left for decoration into pieces and lay them on top of the batter. Bake in the oven for 1h. Remove from the oven, cool down, slice and enjoy on its own or top it with a tablespoon of greek yoghurt, coconut yoghurt. You can also add some berries, like raspberries, blueberries.

I tried another new salad this week and was asked to share the recipe. Since I was privileged to pick fresh kale from the field, I thought I would want to try and make a salad from kale. I typically search for inspiration from quite a few nutritionists, dieticians and functional medicine doctors I follow. The below recipe is inspired from Culinary Nutrition and goes very well with grilled meat. Kale and quinoa salad with cilantro balsamic vinegar dressing For 6 people Ingredients A large punch of kale 1 cup of quinoa, rinsed before boiled 2 avocados, pealed and cubed 1/2 cup of dried cranberries, unsweetened if possible 1/2 of slivered almonds 1 big Granny Smith Apple, peeled and diced Optional add-on: goat's cheese you can crumble For salad dressing Juice of 3 lemons 1/2 cup of olive oil 2 tbsp of white balsamic vinegar 2 tsp of fresh ginger, finely grated 1/2 tsp of dried parsley 1/2 tsp of dried basil 1/2 tsp of dried oregano 1/2 tsp of dried marjoram Pinch of salt A little bit of pepper A small bunch of cilantro You can also add a garlic clove, this time I didn't Instructions Wash thoroughly and boil quinoa. It should take 15 minutes to cook, then let it stand for 5-10 minutes. Cool the quinoa down. Wash kale, remove the leaves from the thick stem and then chop into small pieces. Add some lemon juice and then massage the kale with hands. This really helps to turn kale softer, so it's not hard to chew. Let the massaged kale stand in a salad bowl while you make the salad dressing. Put all the salad dressing ingredients in a bowl where you can use a hand blender or put all the ingredients in the normal blender. You should blend until the dressing becomes creamy. Add the apple, avocado, cranberries to the kale. Then mix in cooled down quinoa and finally add the salad dressing. If you want to also add goat's cheese, add it at the very end and don't mix into the salad. Rather crumble the goat's cheese on top of the salad. Enjoy!

It has been very hot last couple of days. If you are looking for a cooling healthy snack, try and make the below frozen, chocolate, banana, nut butter bites. I got the recipe from my school's IIN social media page and served them as a welcome snack to my dear sister's family when they visited us in Estonia. Frozen chocolate, banana, nut butter bites For 8 persons Ingredients 2 bananas (yellow, but not so ripe where bananas have brown spots on the peel) 150g of dark chocolate (I used with 87% cocoa content chocolate) 2 tbsp of coconut oil Nut butter- I made with both almond butter and peanut butter Instructions Slice the banana into 1cm thick pieces. I used a silicone mould for cookies, but you can also place them on a parchment paper-lined plate. Put them in the freezer for 30 minutes. Take the banana slices out from the freezer and add a small spoonful of nut butter to every other banana piece. Then lay the slices without nut butter on top, so you have sandwiches. Freeze again for another 30 minutes. Melt the chocolate with coconut oil on the stove. Dip the banana sandwiches in the chocolate. Sprinkle with sea salt and put them into freezer for 10 minutes or so. Then they are ready for serving.

I love making salads as they allow me to put my creativity in full action. I often take inspiration from somewhere for a salad and change the ingredients in the recipe where I need. But with the below salad from Kelly LeVeque, I actually did follow most of the guidelines and this salad has been turning into our summer hit salad. Broccoli salad Ingredients Serves 8 2 broccoli heads 1 pack of bacon 1 red onion 4 tbsp pumpkin seeds 4 tbsp hemp hearts 1/2 cup of raisins For salad dressing 1 cup of mayonnaise (I make my own, see ingredients and guidelines below) 2 tbsp of white wine vinegar 1 tbsp of maple syrup 2 tbsp of olive oil Salt and pepper Instructions Preheat the oven to 180C. Put the baking sheet on the pan and lay the bacon strips on there. Put in the oven and cook for 15-20 minutes. While the bacon is baking in the oven, chop the red onion into small pieces (I put the onion to soak in salted (Himalayan salt) water for 15 minutes as it helps to lower the intensity of the onion taste). Double chop the broccoli florets and the thinner stalks. I keep the the bigger stalk and use in other recipes (soups, sauces, vegetable juices, smoothies, dips etc). Pour the chopped broccoli on a service plate or into a bowl. Toast the pumpkin seeds in a pan on the stove. To make the mayonnaise, take 2 room temperature eggs and separate the egg yolks. Squeeze 1 tbsp of fresh lemon juice and whisk through. Then when vigorously whisking, add very slowly extra virgin olive oil. Continue whisking until the mayonnaise takes a desired consistency. Add salt to taste. Make the salad dressing, by adding the white wine vinegar, olive oil, maple syrup, salt and pepper to the mayonnaise. Mix well. Mix the raisins, toasted pumpkin seeds, hemp hearts into chopped broccoli. When bacon is nice and crispy, take it out from the oven and cool it down. Chop into smaller pieces and add to broccoli mixture. Pour the salad dressing on to the broccoli mixture and mix well. Enjoy!

If you are looking for a bit of a break from the summer grills and want something different, healthy and delicious- then give the below pizza recipe a try. Photo taken by my friend Anne-Ly I took the inspiration of this recipe from Simply Quinoa and this has been a pizza we have made in our family for a few times already. Quinoa is a complete protein, containing all 9 amino acids, that our bodies can't make on our own. As you know quinoa is naturally gluten-free, is rich in antioxidants- and has more protein and fibre than white rice. So definitely a healthy choice. Artichoke is actually not really a vegetable, but a type of thistle. It helps to lower blood sugar, improves digestion, is great for your heart and liver health. Artichoke is a great prebiotic and probiotic food and contains apart from fibre, protein, carbs, vitamin B1, B2, B3, B6, B9, C, K and minerals like calcium, zinc, magnesium, iron, phosphorus and potassium. Artichoke is considered one of the most antioxidant-rich of all vegetables. I made the below recipe lactose free, but you can easily use parmesan cheese in the pesto instead of nutritional yeast and also top the pizza with some chunks of buffalo mozzarella or some shavings of goat's cheese Ingredients 4 persons For the pizza crust: 1,5 cups of quinoa- soaked for 6-8 hours in water 2 cups of fresh spinach 1 tsp of baking powder 2 tbsp of olive oil 1 tsp of Himalayan salt 1/2 of water For the pesto: 2 pots of basil leaves 150g of pine nuts a squeeze of lemon 2 tbsp of nutritional yeast 0.5 tsp of truffle oil 1 clove of garlic a pinch of salt and pepper Blend it all up with the hand blender Additional toppings: 1-2 cans of cooked artichoke hearts (I used canned, either in olive oil or in water) 2-3 tbsp of nutritional yeast Microgreens, like broccoli Instructions Heat the oven to 215C (425F). Line your baking pan with parchment paper and slightly oil it with olive oil. Rinse the quinoa properly after it has been soaking in the water. Add all the pizza crust ingredients into the high-speed blender and blend until creamy. Pour the batter into the pan and bake in the oven for 16 minutes. Now is the perfect time to make the pesto and drain the artichokes. Then take the pizza out from the oven, put a new piece of parchment paper on top of the pizza and flip it over. Remove the parchment paper that was under the pizza in the oven when you baked it. Then put pizza back in the oven for another 8 minutes. Top the pizza with artichoke and nutritional yeast and put it back into the oven for 2 minutes. Remove the pizza from the oven, top it with micro greens and serve immediately.

Spruce tips are one of my childhood memories as our grandparents farmhouse was surrounded by tall spruces, so in spring, early summer we were munching away on sour spruce tips. Little did we know, that they had so many health benefits. So my father asked me this weekend if I wanted to pick some spruce tips as they have a spruce hedge next to their house. They had themselves made some spruce tips syrup and apparently it was very good. So, I thought why not explore and try the different ways how to use them in food. What are spruce tips and why to eat them? The spruce buds are the tips of the spruce branches that emerge in Estonia spring, early summer and they have this beautiful fresh green colour. Spruce tips have several health benefits, they: are high in Vitamin C (fresh or dried) are rich in magnesium and potassium contain carotenoids, which enhance your immune system contain chlorophyll, which is good for healing and growing tissue, healing wounds they help to relieve sore throat and cough transport oxygen to cells, therefore boosting energy help with weight loss as help to control blood sugar balance help to control cravings relieve constipation and gas bonds poisonous metals in your body What are the ways to consume spruce tips? You can eat them raw as they are or freeze them for winter to add into food. You can add them into smoothies- a little goes a long way. I created a smoothie from avocado, banana, kiwi and added couple of spruce tips. You can add them into salad You can make a pesto out of them (I used basil leaves, pine nuts, nutritional yeast, spruce tips (little goes a long way), olive oil, salt, pepper). You can use them as a flavour for your water You can use dried spruce tips for the tea You can make syrup out of the spruce tips and use it as a sweetener in tea, drizzle it on pancakes, in a greek yoghurt, drizzle over soft cheese (like goat cheese), use as a glaze on meats. I tried and made syrup ready to be used immediately. And I also tried something different- where I mixed the spruce tips and coconut sugar together and letting it now to stand and mature in the sun for a month- let's see whether and what comes out. It's said, that you get a very flavoursome syrup out of spruce tips giving it time to do it's job. I hope you'll get inspiration from this post and give the spruce tips a try.

This fudge recipe is from Mary Shenouda, who calls it a phat fudge. It helps to provide instant and sustained energy, focus, memory, fight inflammation and is a natural fat burner. Plus it satisfies your sweet tooth, though there is very little sweetener in there. I used the ingredients from the original recipe, but chose to add some cocoa nibs, walnuts, goji berries and hemp seeds for decoration. I also believe you can replace tahini with sunflower seeds butter, cashew butter, almond butter- if you don't like sesame seeds. Though there is a reason why Mary Shenouda used tahini in this recipe- it has protein, fat, carbs, fibre, thiamine, vitamin B6, manganese, phosphorus (last two are important for bone health). Thiamine and B6 are important for energy production. 50% of the fat in tahini comes from monounsaturated fatty acids, which are anti-inflammatory. Tahini is also rich in antioxidants (lignans), helping to fight with inflammation and may offer anticancer effect. Maca is rich in antioxidants, improves memory, enhances energy and mood, improves sexual health, boosts fertility and balances oestrogen levels. It contains protein, carbs, fat, fibre, vitamin C, copper, iron, potassium, vitamin B6, manganese, niacin, calcium, riboflavin. Fat fudge Makes 25 or so fudge pieces depending on the silicone mould you use. Ingredients 1 cup of tahini 1 cup of butter or ghee 1/4 cup of cacao 1tbsp of turmeric 1/2 tbsp of cinnamon 1/2 tbsp of maca powder 1/2 of raw honey 1tsp of vanilla 1/8 of cayenne pepper Instuctions Melt the butter in a pot in a low heat, add more tahini, then honey and then rest of the ingredients. Mix well and pour with a spoon into the moulds. Freeze for 2 hours. You can keep them in the freezer or fridge and just take out a piece, when you need just something to get your energy going before exercise or if you want to have that little something after your meal. My teenager son approved the fat fudge and asked for more. Let me know in the comments below what you thought of it after you tried making it.

Inflammation is an immune response in the body. We need it in small amounts to heal, as it helps to heal wounds, fend off bacterial, viral and parasitic infections. But if inflammation is running wild and for a long period of time, it can really cause damage to the body, leading to inflammation-related health issues, including autoimmune diseases. The challenge is that inflammation can start slowly brewing in the body without us noticing it for a while until we start to develop symptoms and will actually be diagnosed by our doctor. I have covered inflammation in one of my previous posts , how to diagnose it, what causes inflammation in the body, what foods to eat and what foods to avoid. Below I want to highlight how inflammation can affect different parts of our bodies and how it's the root cause of many health conditions. I also highlight how you might feel when you are developing inflammation and what are the things you can do to lower inflammation in the body. Cardiovascular (heart, arteries, veins) When you have inflammation in your heart, arteries or veins, it can contribute to heart attacks, strokes, diabetes, anemia. Lungs Inflammation in the lungs can result in allergies and asthma. Brain Inflammation in the brain can lead to poor memory, depression, Alzheimer's, autism, multiple sclerosis. Liver Inflammation in the liver leads to an enlarged liver or fatty liver disease, which also causes an increased toxic load in your body. Kidneys Inflammation restricts blood flow to the kidneys, which can result into kidney failure, hypertension, edema, nephritis Gastrointestinal tract Inflammation damages the gut lining, leading to leaky gut , GERD, celiac disease, Chrohn's disease Thyroid Inflammation disrupts thyroid hormone function and reduces thyroid receptor count, leading to hyperthyroidism, Graves' disease, hypothyroidism, Hashimoto's. Bones Inflammation increases the bone fractures and leads to conditions like osteoporosis Skin Chronic inflammation affects both our liver and kidneys, which result in skin issues like eczema, acne, psoriasis, dermatitis, rosacea, dermatitis, wrinkles and fine lines. Learn more about how you can support your skin healing from here. How do you know you have inflammation in the body? We all have experienced acute inflammation in our bodies, if we have fallen, hit our body part against something, have burnt ourselves with heat, steam etc. We experience pain, redness, swelling in the area. But with chronic inflammation, we could experience any of the below and for a longer period of time: Fatigue- chronic inflammation messes with our hormones, specifically with cortisol and other stress hormones. It can result in constantly feeling tired, having muscle weakness, trouble falling asleep, low blood pressure. Pain- inflammation created pain in our bodies to indicate to us that there is a problem that we need to address. If you are experiencing joint pain and stiffness, that's one of the signs that inflammation in your body is high. Depression and anxiety- inflammation creates an inflammatory-autoimmune response against your brain and nervous system. This can result into brain-fog, concentration issues, attention issues. How can you decrease inflammation in the body? 1. Eat wholefoods Food can be a major contributor to inflammation. It's important to avoid the most common inflammatory foods like too much added sugar , gluten, if you are celiac or have gluten sensitivity and ultra-processed foods and consume whole foods in your diet (vegetables, fruits, legumes, nuts, seeds, cultured dairy, wholegrains, meat and seafood). But as we are all different, foods that could be healthy for me, could be causing inflammation in your body (eggs, nuts, nightshades etc). 2. Focus on good quality sleep Read from my blog post about the importance of sleep and what can you do to improve it. 3. Practice deep breath and meditation Both of these put your body in a rest and digest mode, allowing your body to heal itself by itself. Learn more about deep breathing exercises here . 4. Reduce stress When our body is constantly in a fight or flight mode, our bodily organs are in overdrive. We don't sleep well, we don't digest our food well. Learn ways you can reduce stress from my blog how stress affects our bodies . 5. Incorporate different types of exercise Though vigorous exercise can actually trigger inflammation in the short-term, it helps to reduce it in the long-term. Choose different exercises to keep your heart racing, your muscles and joints flexible (cycling, swimming, walking, roller-blading, badminton, yoga, golf, pilates etc). If you need support and guidance how to reduce inflammation in your body with nutrition and lifestyle modifications, contact me for health and nutrition coaching at info@katrinpeo.com .

This recipe an inspiration from Julie Daniluk. I decided to add in banana, some cardamom, vanilla extract and reduce the amount of honey. You can actually omit honey altogether as the banana gives enough sweetness to the cookies. My daughter, who is often fussy with my healthy dessert recipes, says 'Mom, this tastes actually really nice!'. These cookies are gluten free, nut free, dairy-free, egg-free and refined sugar free. Hemp and banana cookies Ingredients Makes 12 cookies 2 tbsp of filtered water 1 tbsp of ground flaxseeds (if you can ground them freshly, the better) 1 smaller banana, finely grated 1 cup of shredded coconut 1 cup of hemp hearts 1 tsp of ground cinnamon 1/2 tsp of cardamom 1 tsp of ground ginger 1tsp of vanilla extract 1/4 pink salt 2 tbsp of extra virgin coconut oil You can add raw liquid honey as well a tablespoon if you want your cookies a bit sweeter Instructions Heat the oven to 175C degrees (350F) Mix together water and ground flax seeds and let it sit for 10 minutes. In a larger bowl mix together shredded coconut, hemp seeds, cinnamon, cardamom, ginger and salt. Mix the banana and coconut oil (plus honey if you use it) into the flax with a hand mixer and beat until smooth. Fold the above wet mixture into the dry ingredients. Take a tablespoon and scoop it on the pan on the baking sheet. You should get around 10-12 cookies from the batter. Bake in the oven for 12 minutes until slightly golden. You can keep them also in fridge for 2 weeks or in the freezer for up to 6 months. But you'll like them most probably so they won't have to stand on the counter more than couple of days and especially if you have a husband with a sweet tooth and kids. Enjoy!

I, like many people I know, have been struggling with periods of anxiety and stress. And when we are stressed or anxious, we tend to forget about breathing. Yes, it's something that happens any way, but the way we breath changes when we are in a fight or flight mode. In the below article I would like to highlight the importance of deep breathing for health and give 4 easy to practice breathing exercises throughout the day. I start my mornings with these four exercises and be kind to myself. If I can manage to do 20 minutes, great. If I manage to do only 5 minutes, also good. A good tip to enhance the breathing practice further is to diffuse or apply essential oils, that ground you and reduce the feelings of anxiety- like frankincense, cedarwood, sandalwood, rosemary, vetiver, juniper berry. This is me 6am in the morning doing my breathing exercises outside. I remind myself during the day to take those deep breaths or practice the deep breathing when: I am driving (with eyes open :)) I am taking our dog out for a walk I boil water for my tea I exercise etc Why is deep breathing necessary? Breathing occurs without you having to give really thought to it. When you breath in, your blood cells get oxygen and release carbon dioxide. It's carried through your body and exhaled. When we are anxious we breath shallow and faster and often breath from the chest. Chest breathing causes an imbalance in oxygen and carbon dioxide levels in your body, resulting in an increased heart rate, anxiety, dizziness, tensed muscles and other physical sensations. When we breath deeply, using our belly (which is also called diaphragmatic breathing), we put our bodies in rest and digest mode, which activates the parasympathetic nervous system. Notice next time when you see a baby sleeping, how she/he breaths. Focused deep breathing: reduces anxiety lowers blood pressure lowers stress improves sleep promotes calmness improves concentration and focus supports a strong immune system reduces muscle tension, therefore may help with pain management helps to make it easier to fall asleep can improve your mood Belly Breathing A good starting point to put more focus on deep breathing is to practice belly breathing. We hopefully do that at night when we are in deep relaxed state of sleep. It's good to determine first whether you are using your belly or chest for breathing. Put one hand on your upper abdomen, near your waist. And put your other hand in the middle of your chest. Now take a few breaths and notice which hand raises the most. To breath properly with your belly, your abdomen should expand when you breath it and contract when you breath out. Breath in through your nose and out through your nose This breathing can be practiced anywhere and is very good to practice during the moments of stress and anxiety. It's also a good way to bring focus to the present and ground yourself here and now. Alternate-Nostril Breathing (nadi shodhana) I feel this breathing practice brings that extra needed air into my body and both hemispheres of my brain, bringing me into balance. This breathing technique involves breathing in through one nostril at a time, while blocking the other one and alternating between the nostrils. Position your index and middle finger together gently on your forehead just above your eyebrows. With your thumb close your right nostril. Inhale deeply through your left nostril. Close with your ring finger your left nostril and release your thumb from the right nostril as you breath out (you could also keep both of your nostrils closed and hold your breath for couple of seconds before you breath out). Then as you have your ring finger closing the left nostril, breath in from the right nostril, then close your right nostril with thumb, release your left nostril and breath out. Repeat 5-10 times. If you do feel a little bit lightheaded, take a break and breath normally through both nostrils. 4-7-8 breathing I learnt about this breathing technique from Dr. Andrew Weil lecture at IIN school, where I study. This is a deep breath that I have practiced in the mornings as well as when I am driving. Dr. Andrew Weil prescribes it as a natural tranquilizer for the nervous system. Put the tip of your tongue gently behind your upper teeth against the ridge of the tissue for the duration of the breathing practice. Exhale deeply through your mouth, making a whooshing sound. Close your mouth and inhale quietly through your nose while counting to 4 in your head. Then hold your breath for a count of 7. And then exhale completely through your mouth to a count of 8, making a whooshing sound. You can repeat this 5-10 times and also throughout the day (you can set yourself reminders on your phone if that helps). Dr. Joe Dispenza breathing technique I don't know if there is a specific name of this breathing technique, but I started practicing it when I wanted to find ways to support my healing from a brain surgery. I typically end my breathing practice with 5 or so below breaths. Here is a video how Dr. Joe Dispenza explains this breathing technique. Sit comfortably on the chair, on the floor, or on the meditation pillow with your back straight. You start breathing in long and slowly, tug in your perineum, then your lower abdomen, then your upper abdomen. You move your attention while still keeping your lower body pulled in and tight, to your lungs, to your throat, to your head and then above your head. You can imagine, that you are pulling the energy through your spinal fluid from your sacrum slowly up to the top of your head, while you are taking a breath in. Remember, where you put your focus is where you put your energy. And then you release and breath out. Repeat 5 times or so. If you feel dizzy, take a break and breath normally. You might want to lie down after this breathing on the floor and sense how your body is feeling and whether you notice any change in energy. There are of course many more deep breathing techniques to practice, but if you haven't put your focus on deep breathing exercises in the past, above is a good start. If you are looking to reduce stress, anxiety in your life, wanting to understand how to better support your body during stressful life, don't hesitate to contact me at info@katrinpeo.com for health coaching.

The ones who are living in Estonia are probably wondering, when on earth is the warmth coming. We are in the middle on May, there is sunshine, but we have +8C to +14C outside. I am still wearing my winter clothes, just have been removing layers underneath the jacket. And I have been looking forward starting to experiment with more salads, but for some reason I am struggling to put the cold food into my body, when it's still chilly outside. So this week I have been experimenting salad soups. It's simply putting together ingredients that I would normally put into my salad and then boil some broth, boil a few vegetables in that broth, that require boiling for better digestion and finally pour the broth together with boiled vegetables on top of the salad ingredients. If you are someone who has digestive problems then raw salads might not be the best option for you. And a salad soup might just be the quick, easy, nutritious meal you need to give that warm and caring feeling to your stomach. I have made this week 3 different types of salad soups and share with you how I put together one of them (you can very easily remove or add ingredients). I just wanted to create myself a true super bowl of goodness and went all in. Salad Soup- create your own super bowl Ingredients Peeled and chopped carrot Chopped asparagus Halved Brussel sprouts Bone broth (chicken, beef, fish or vegetable depending what salad soup you want to create) Baby spinach leaves Arugula leaves Chopped Paprika Pitted olives Salmon (I did not have fresh salmon at home, so I used canned salmon in brine) Squeeze of lemon juice 1 tbsp of sauerkraut 1 tbsp of kimchi 1 tsp of umeboshi plum paste 1 tsp of tahini Sprouts (I used my own alfalfa and radish sprouts from my last sprouting) Chopped parsley and cilantro Sesame seeds Seaweed flakes Instructions See the above ingredients as an inspiration. Don't worry if you don't have some of the condiments. Put the bone broth to boil. Add in there chopped carrots, Brussel sprouts and asparagus. Boil for 3-5 minutes. Meantime put spinach, arugula, chopped paprika, olives, fish to the soup bowl. Add on top sauerkraut, kimchi, umeboshi plum paste, tahini and lemon juice. Pour the hot broth together with carrots, asparagus and Brussel sprouts on top of the salad ingredients. Sprinkle on top some sprouts, parsley, cilantro and sesame seeds. I also topped the salad soup with some seaweed flakes to add additional vitamins and minerals to my meal. A quick, easy, delicious, healthy and warming meal for our chilly windy spring days.

Our hormones are chemical messengers, that have a great impact on our physical, emotional and mental health. Amongst other things, they control your weight, appetite and mood. When your body is in balance, it produces the exact amount of needed hormones for various processed in your body. But when we push our bodies out of balance by eating unhealthy food, by not moving our bodies, by not getting adequate amount of quality sleep- our hormones get affected which then start to affect our bodily functions. Also, certain hormones naturally decrease as we age, making it even more important to take care of our health. But if you practice healthy lifestyle habits, including eat nutritious food, you can help your hormonal health allowing therefore you to feel and perform better on a daily basis. Signs and symptoms of hormonal imbalance Hormonal imbalances can be caused by oestrogen dominance or low oestrogen, low testosterone, hypothyroidism, hyperthyroidism, diabetes, adrenal fatigue, polycystic ovarian syndrome. And as a result you can experience any of the below: Weight gain or weight loss Digestion issues Changes in appetite Depression and anxiety Fatigue Insomnia Irregular periods and infertility Hair loss and thinning of hair Low libido etc Hormone balancing habits Below I would like to share what are the natural things you can do to balance your hormones. 1. Take care of your gut and liver I have covered the importance of gut health in my various posts in the past, including about leaky gut, about our gut and brain connection etc. We have trillions of bacteria in our gut that can affect our hormone health both positively and negatively. Your gut microbiome regulates hormones by indicating to the body, whether you are full and satiated and also regulate the hormone insulin. By eating whole foods, avoiding processed foods, incorporating lots of fibre and fermented foods in your diet, consuming adequate amounts of water, keeping your stress levels down and focusing on getting enough rest and sleep- you are helping to balance your hormones. Here is my post about liver and how you can support your liver with foods to help body create and detoxify hormones from the body. Some of the foods to include in your diet on a daily basis: green leafy vegetables cruciferous vegetables, like arugula, broccoli, cauliflower, Brussel sprouts, maca, cabbage avocado wild caught salmon berries (raspberries, strawberries, blueberries) Brazil nuts squash (like zucchini and acorn squash) fresh herbs (rosemary, cilantro, dill, basil, mint) grass-fed meat dark chocolate 2. Decrease the amount of added sugar in your diet Lowering the intake of sugar may be just what you need to do to feel better and avoid obesity, diabetes and other illnesses. Diets that are high in sugar, disrupt your gut microbiome, promote insulin resistance, reduce the hormone leptin production (which is your satiety hormone). Here is a full article on why to consider quitting added sugar for better health. 3. Eat adequate amounts of protein with your every meal Protein provides essential amino acids that our bodies can't make on our own. But your body also needs protein to produce protein-derived hormones- peptide hormones. Our endocrine glands make these hormones from amino-acids and they are important for metabolism, appetite, growth, reproduction and stress. Protein consumption affects hormones that control your appetite and food intake, communicating to your brain about the energy status in your body. Protein helps to decrease our hunger hormone- ghrelin. Here is an article of the foods that contain the highest amounts of protein. Aim to eat around 20-30g of protein at every meal. 4. Eat healthy fats Consuming healthy fats can help to reduce the appetite, lower your cortisol levels as well insulin resistance. Omega-3 fatty acids for example help to prevent your cortisol level rising during the times of stress. Here is an article to learn more about good healthy fats. 5. Get good-quality sleep You can be very healthy with your food, do lots of exercise, but if you don't get good amount of restorative sleep at night- you will set yourself up for imbalances hormones. Sleep influences insulin sensitivity, increases your cortisol levels, increases your hunger hormones and decreases your satiety hormones. Also our brain needs the different stages of sleep cycle to release growth hormone (which happens at night). Aim at least for 7 hours of sleep at night. Read more about the importance of sleep and how you can improve it from here. 6. Engage in regular physical exercise How much we move, strongly influences our hormonal health. Exercising improves the delivery of nutrients and hormone signals as well as improves our insulin sensitivity. As you know, insulin is a hormone that allows your cells to take up sugar from the bloodstream, transport to cells and to use it for energy. With insulin resistance, your body's cells stop reacting to insulin. Exercise helps to improve insulin resistance and boost levels of testosterone (our muscle-maintaining hormone) and human growth hormone. Strength training, cardio (like HIIT), walking, any physical activity that you enjoy doing and what you can be consistent with are important to add to your daily schedule. 7. Try and reduce your levels of stress Cortisol is our stress hormone, which helps our bodies to cope with stress. But when you have chronic stress, your cortisol is elevated all the time, stimulating your appetite (especially intake of high sugar and high fat foods)- which can lead to weight gain and obesity. Learn more about stress and what you can do to lower it from the following post. 8. Reduce your exposure to toxins This includes reducing the consumption of excessive alcohol and quitting smoking as well as exposure to chemicals in cosmetics, household products, pesticides sprayed on vegetables and fruits, use of plastic because of toxins like BPA, use of medications that disrupt your hormones. Opt for organic and local food where possible, read your cosmetics labels to avoid chemicals like parabens, phthalates, sodium laureth sulfate, DEA, propylene glycol etc. 9. Incorporate hormone balancing essential oils in your life Essential oils are derived from plants, are great to replace toxic body care and cleaning products in your house. Some of the hormone balancing essential oils include: clary sage, lavender, fennel, sandalwood, thyme. If you are looking to gain more balance in your life in different areas that influence our healths, don't hesitate to contact me for health and nutrition coaching at info@katrinpeo.com.

I tried a new recipe inspired by one of my favourite nutritionists Meghan Telpner, just modified the ingredients slightly to make it less sweet and to add some sourness with berries. If you are looking to make a quick healthier dessert, which is gluten free, sugar free, dairy-free, egg-free, but still helps to satisfy your sweet tooth, give the below recipe a try. You've got to love nuts though. Creamy nutty chocolate pie Ingredients Crust 1 cup of dates (buy the soft ones) 1/2 cup of pecans 1/2 of cup of almonds 1/4 of unsweetened shredded coconut 1 tbsp of extra virgin coconut oil pinch of salt Filling 1/2 of water 3/4 cup of coconut milk 2 cups of cashew nuts 1/3 cup of maple syrup 1/3 cup of coconut oil 1tsp of vanilla extract 1/2 cup of cacao powder Instructions To make the crust, coarsely chop almonds and pecan nuts. Pour them in the food processor. Add in dates (pitted), coconut, coconut oil, salt. Process until the mixture is crumbly and sticks together between your fingers. Transfer to a 22cm round pie dish (I used silicone) and press the mixture down with your fingers around the bottom and up the sides. Put aside and make the filling. To make the filling, put water, coconut milk, cashew nuts, maple syrup, coconut oil, vanilla extract and cacao powder in a high speed blender. Blend until the mixture is smooth. Pour the mixture into the pie dish over the crust. Transfer to freezer to set for couple of hours. To serve, remove from the freezer, decorate with raspberries and black currants. Let it sit on the counter for 10 minutes, before cutting and serving. Enjoy!

If you are someone who is or has been suffering from depression, who has cognitive issues, who has had concussions, brain surgeries and wants to support the brain better, then I have put the below article together just for you. I have been there myself. In 2001 I got from a concussion after I was literally ran over at a sports event. As an after-effect, I suffered from migraine head-aches and neck pains for months. But I recovered. Back then I did not know or think of learning how can I support my brain with recovery- instead I focused on writing my thesis as I was in my final months of graduating from the university. I managed, but there was a health cost to it. In 2018 I fell from a balancing rope straight to the back of my head on the ground, after what I was for months in pain, pressure in the head, suffering memory loss, balance issues, loss of feeling in my right arm, anxiety, depression. After MRI in spring 2019, I was diagnosed with non-communicating obstructive hydrocephalus , which required me to have a brain surgery. I decided I put my focus on learning what's out there about the brain- and what it needs to heal and function at its best. Nutrition, sleep, exercise, stress management, environmental toxins were all important factors. Below is what I did. Focus on diet and specifically on brain foods One of the best ways to improve our brain health is to improve our diet. I had been on gluten and sugar free diet since January 2017, due to Lyme disease and to lower inflammation and pain in my body. Foods that can cause inflammation in the brain are too much added sugars , trans fats (margarine), ultra-processed foods . Our gut is our second brain , what we eat directly influences how our brain functions. So I made sure I did not consume any inflammatory foods in my diet. Make sure you read the labels when you purchase packaged foods and avoid foods with long ingredient lists and any ingredient you can't recognise as food. Around 60% of our brain is made of fat, so it's crucial that we provide our brain health fats, by regularly eating foods that are rich in Omega-3. Below is what I include in my diet on a daily basis: Fatty fish (salmon, trout, mackerel, herring, sardines) Algae Walnuts and other nuts and seeds (like Brazil nuts, pecan nuts, linseeds, chia seeds, hemp seeds) Avocados Olive oil MCT oil (derived from coconut oil) and coconut oil Polyphenol rich foods (eat the rainbow of colourful vegetables, berries and fruits- green, blue, purple, red, yellow). Think blueberries, raspberries, beetroot, broccoli, paprika, lemon Eggs - make sure you eat organic pasture-raised eggs as they are higher in nutrients, especially choline which is important for brain health B-vitamin rich foods - dark green leafy vegetables Turmeric - great anti-inflammatory food for the whole body Green tea , which is calming to the brain. I consume matcha regularly, but not on a daily basis Bone broth , which is calming and healing for the gut and has a body-wide anti-inflammatory effect Dark chocolate - quality chocolate with higher than 80% cocoa content thanks to its flavonoids, which have anti-inflammatory and antioxidant properties I also focus a lot on hydration- making sure I get an adequate amount of water. I have written a blog post on water, hydration, importance of electrolytes. Make sure you also filter your tap water as if they say 'if you don't filter, your body becomes the filter'. Supplements I used and some that I continue using When we are recovering from a concussion or brain surgery, it's good to incorporate additional supplements to support the healing: DHA, EPA , which you get from a good quality fish oil or krill oil B-vitamins , which help with nerve function, detoxification Magnesium (bear in mind there are different types of magnesium. You can read my article on what foods contain highest level of magnesium and what types of magnesium is good to take for what condition Vitamin D Mitochondrial supplements like CoQ10, L-carnitine- as our brains consume around 25% of the energy in our body, it's important to support the cellular energy function when your brain is healing. Medicinal mushrooms - like Lion's mane, Reishi, Cordyceps Gingko biloba - anti-inflammatory, energy and circulation boosting Make sure you get adequate amount of restorative sleep Sleep is very important to heal a broken brain. Your brain detoxifies at night, so making sure you don't eat close to bed time, don't drink alcohol, avoid blue light later in the evening- all these help with better sleep. Here is an article I go deeper into sleep and how you can improve it . Regular physical movement is a must Though I could not engage in the exercises I very much enjoyed after the head trauma and brain surgery, I did what I could. I spent and spend a lot of time walking in the nature. I also did moderate strength training and incorporated yoga on a regular basis. Avoid environmental toxins I lowered my toxic load, by using very little make-up and only on rare occasions. I also made sure I did not use any toxic cleaning products (vinegar, soda, essential oils like orange go a very long way). We used to buy bottled water, but stopped buying it and invested in water filters in our homes. Incorporate stress management activities in your daily routine Stress is something that affects our brain function at a high level- the stress often starts from the small muscles at the top of your head. There are different things you can do for self-care and stress management. Very good activities to do on a regular basis are meditation and breathing exercises , which both help to drive more oxygen to your brain, therefore also increasing nutrients delivery to brain. But also journaling and listening to relaxing music or other activities like painting, drawing, cooking, spending time with family and friends. I hope the above article gives a good start to think how you can take steps to improve your brain health, recover better from a head injury or brain surgery. If you are looking to gain more energy, have less brain fog, don't hesitate to contact me for health and nutrition coaching at info@katrinpeo.com.