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Are you one of those women, who puts herself an intense training plan in place and follows it no-matter what? Maybe you like HIIT (High Intensity Interval Training), cross-fit, running, spinning classes, hard-core training classes, hitting gym to do heavy weight-lifting several times a week etc. You might be the one who says, I am going to take up running and then run every day of the week for 5-10 kilometres. Some weeks are harder than the other ones, but you still keep pushing. Or you might be the one, who really listens to your body and gives it exercise what it wants and when it wants- I am happy for you to be in-tune with your body. Unfortunately I know many women who don't do it and who go and exercise hard all the time. I have been in the past one of them as well. In recent months, I have been listening to a few doctors like Dr. Stephanie Estima sharing how our hormones work, how women should exercise and eat based on their monthly cycle and this is what I want to share below. Photo: Unsplash Why you want to eat and exercise according to your cycle? As you know, when it comes to hormones, we women are different. During the course of 4 weeks every month our hormones like oestrogen, testosterone, progesterone either go up or go down. This has an impact on our mood, our energy levels, our eating habits, but also on our fertility, our libido. In order to experience your body the best possible way you need to get to know your body. Each of the menstrual phases actually need specific diet and exercise to help your hormones function as they should. Our hormones are impacted by what we eat, how we eat, our lifestyle- sleep, exercise, stress management. Many women tend do the same thing week in week out- we eat the same way, we do the same workouts, but often we are still struggling with weight issues, with mood issues. Our bodies don't operate that way- they need different treatment at different times of the month. Same happens in the nature, the tides come and go, the seasons change, mornings turn into evenings. You must have also heard about moon cycle. If our bodies are in balance, we tend to align with the nature, where we ovulate during the full moon. Our body is more fertile when the earth is most fertile. If we learn to eat, exercise, live more based on our cycles, we become more balanced, more productive and more in tune with our bodies. Courtney Bursich says if you really tune into your body, you can actually experience all four seasons during the monthly cycle. I have written in the past as well about how to eat right for your monthly cycle, so do refer to this article as well , where I write also about seed cycling and how it can support your hormones. How to eat and exercise based on your cycle? Week 1- Menstrual phase The week starts when your menstruation starts. Most of the hormones during this week are relatively low. This is the winter season of your monthly cycle. During this time it's good to rest more, do introspective work, journal, set some intentions for the rest of the month. As your left and right brain are also more balanced during this week you are able to connect more emotional and factual things- therefore you can make better decisions. From a diet point of view it's a good week to try more ketogenic way of eating- high quality fat , moderate protein and low carbohydrate. Think around 70% fat, 20% protein, 10% carbohydrates. It's also good to focus on consuming blood building foods like organ meats (liver, heart, kidneys), dark green leafy vegetables, beetroot, sweet potatoes, red peppers, garlic, cherries, raisins, beans and lentils, nuts and seeds, eggs, red meat, turkey, chicken, shellfish, oysters, fermented dairy products, cheese. This is a good week to focus on slower pace exercise- walking, yoga, pilates. Week 2- Follicular phase This is the week after your menstruation. Oestrogen and testosterone are starting to increase. This is the spring season of your monthly cycle. Since your energy levels are increasing, you are able to be more productive. You experience good problem solving capabilities, better verbal skills. It's good to execute on projects and take on speaking engagements. This is the time, where you get work done. From a diet point of view, double the intake of protein and carbohydrates. Try 40% fat, 40% protein, 20% carbohydrates from your meals in a day . Focus on eating the rainbow (broccoli, sweet potatoes, cauliflower, yams, green leafy vegetables etc). During this week, you tend to consume less calories, burn more fat, put on more muscle. If you can show up for yourself in terms of exercise till ovulatory phase, you will see more muscle growth. This is a good time to use heavy weights in the gym. Try and stay away from heavy cardio as our tendons tend to be stiff this week. Light jog or elliptical are good choices. Week 3- Ovulatory phase This is the summer season of your monthly cycle and the pinnacle of your cycle. This is the time where we women feel the best- we are more social, glowing, libido is high. This week is a good week to return to a ketogenic diet, but add in more resistant starches (for example cooked and cooled rice and potato, green bananas, legumes, oats, whole grains, seeds). Try to eat 70% healthy fat, 20% protein, 10% carbohydrates in your meals during the day. From exercise point of view it's good to focus on strength training: 8-12 repetitions for the weights you lift. Week 4- Luteal phase This is is the autumn season of your cycle. Oestrogen level is starting to come down and progesterone is starting to rise. This is the time to slow down. Consume 40% fat, 40% protein and 20% carbohydrates during your meals. As your body is naturally hungrier this week, don't deprive it of food. It's best to avoid hard exercise during this week of the month. Try yoga, pilates- exercises that are putting you in a rested state. If you want to lift weights in the gym, go for lighter weights with 15-20 repetitions. We tend to be more inflamed during this week, therefore exercise and muscle contraction helps to release anti-inflammatory compounds. Alcohol consumption We want to be mindful of our liver, especially women in their 40s and 50s, when we consume alcohol. With the age our metabolism slows down, we become more insulin resistant, we loose muscle, we gain more fat. Liver has a very important role in the body, amongst many other functions creating hormones and detoxifying our bodies of excess hormones. Alcohol, environmental toxins, what we put onto our bodies (cosmetics), into our bodies (food, pharmaceuticals) etc all puts strain on our liver. If our liver is sluggish, it affects the rest of the body. Learn from here how you can support your liver health . Intermittent fasting and cycle It's important for women to be in tune with their bodies and not practice long fasts, especially if you are stressed, have eating disorders. In the first week of our cycle our bodies can handle fasts better, so you could try a day of water fast. If you have PCOS- then you can practice water fasts throughout your cycle. In the second week of your cycle you can practice intermittent fasting or time-restricted eating. Eat for example in 8 hour eating window. But don't practice extended period of time with no food. In luteal phase, if you have hormonal issues, you tend to have more issues with sleep, your rings on your fingers might get tighter, you tend to retain more water, your bowel movements slow down. If you have oestrogen dominance, you could try bone broth fast (helps to reduce inflammation in the body). You can learn more about intermittent fasting from this article. As you can see, not all weeks are the same when it comes to hormones and it's good to have a different approach caring for your body. Learning how your body is evolving during your cycle every month can help to use your menstrual cycle to your advantage and provide better functioning. You will be more balanced and more productive as a person. If you are not someone who tracks your cycle yet, I can recommend Flo , an app I have used for years to track my monthly cycle. If you have health goals you want to reach, whether it's around weight, stress management, sleep, exercise, don't hesitate to reach out to me for health and nutrition coaching at info@katrinpeo.com .

It's almost impossible to find a healthy granola from the shop in Estonia- majority of them have added ingredients like cane sugar, glycose-fructose syrup, cane molasses, palm oil, sunflower oil, canola oil, wheat, wheat flour, corn starch, syrup, emulsifiers, flavourings. If you do pick granola from the shop, always check the ingredients list and nutritional value. I have written an article how to shop healthy at the grocery store and how to read product labels . It's important to read labels with packaged foods like granola, especially if you eat it on a frequent basis, as it can just mean that you are having a dessert for breakfast. That takes your body on a blood sugar rollercoaster ride from the morning. If you don't know why is blood sugar balance important for good health, read this article . Below are some examples of the granolas sold in store in Estonia and their sugar content: Kelloggs Crunchy Nut contains 19g of sugar per 100g, which is 4 tsp of sugar. Nestle Fitness Granola Honey contains 17.9g of sugar per 100g, which is 4 tsp of sugar. Sante Crunchy fruit contains 21g of sugar per 100g, which is 5 tsp of sugar. Axa wholegrain granola with chocolate, almonds & cashews contains 21.2g of sugar per 100g, which is 4 tsp of sugar. Lizi's granola with chocolate contains 15.5g of sugar per 100g, which is 3.8g of sugar Granola ICA with dates and almonds contains 13g of sugar per 100g, which is 3.2 tsp of sugar. As I can't find a good granola from the store, I am making my own. Below is a recipe, I tried from Liana-Werner Gray the other weekend and modified it a little. You can change up the nuts and dried fruit or add extra as you prefer. Homemade granola recipe Ingredients 1 cup of oats ( I buy these gluten free oats ) 1 1/2 cups of almond butter (you can also use sunflower seed butter, cashew butter) 1/2 cup of almond flour 2 tablespoons of honey 1/4 cup of chia seeds 1/4 cup of hemp seeds 1/2 cup of chopped walnuts 1/2 cup of almond flakes 6 dates, pitted and chopped 2 tablespoons of coconut oil 1/4 teaspoon of vanilla extract 1/4 teaspoon of sea salt 1/2 cup of goji berries 1/2 cup of cocoa nibs 1 teaspoon of cinnamon 1/2 teaspoon of cardamon Toppings Blueberries, raspberries, strawberries, blackberries, crushed linseeds etc Instructions Preheat the oven to 160C (325F). Mix all the ingredients thoroughly in the bowl till they stick together. Put the mixture on the lined baking tray and bake for 15 minutes or until golden. Enjoy with almond milk, coconut milk, yoghurt or with a milk of your choice. I have also a muesli recipe in my blog if you are looking to make a non- crunchy version.

This recipe was shared with me by a friend and is from one of the very first health promoting persons, Jessica Sepel , I started to follow and read books from back in 2017. She inspired me to take my own health to another level with her books The Healthy Life and Living the Healthy Life . As I very often do, I modify the recipes where I see necessary. Since quitting eating refined sugar foods in 2017 my tastebuds have shifted quite a bit and I am sensitive to too sweet foods. So I have modified also this recipe from Jessica Sepel to include less sweetness. Sweet potato and caramelised red onion salad Serves 4-6 people Ingredients 1 large sweet potato, peeled and sliced into bite size pieces 1 tbsp of extra virgin olive oil Sprinkle of sea salt 2 red onions, finely chopped Olive oil, ghee or avokado oil for frying 1 tbsp of balsamic glaze (I had ran out of balsamic vinegar) 2 cups of baby spinach leaves 1/2 cup of toasted almond flakes Goat's cheese or feta cheese to crumble on top (I used both) For the dressing: 1 tbsp of extra virgin olive oil 1 tbsp of red wine vinegar 2 tsp of Dijon mustard 2 tsp of maple syrup 1/2 tsp of ground cinnamon Instructions Preheat the oven to 200C degrees (395F). Line a baking tray with baking paper. Spread the sweet potato pieces on the baking tray, drizzle with 1 tbsp of olive oil and sprinkle over sea salt. Mix well. Bake in the oven for 35 minutes. To make the caramelised onions, heat the the olive oil, avocado oil or ghee on the pan, add in the onions and sauté for 4 minutes over medium high heat. Then add the balsamic glaze to the onions. Cook for 7-10 minutes until the onions are caramelised. To make the dressing, put all the ingredients in the jar, close with the lid and shake properly. To assemble the salad, take a nice big salad plate, lay the washed baby spinach leaves at the bottom, then add sweet potato pieces, toasted almond flakes, caramelised onion, feta or goat cheese and drizzle with the salad dressing. Enjoy! If you are looking for some more salad recipes, you can also try this sweet potato and beetroot salad or grilled fig, pear and goat's cheese salad .

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!

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.

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 Inchausp é , 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. breakfast bread with cottage cheese, avocado, egg and nutritional yeast . 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 nutrition counselling and health coaching via e-mail at info@katrinpeo.com and we'll discover together a healthier path for you.

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 1 teaspoon 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

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

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!

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.

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 coaching and nutrition counselling 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 nutrition counselling at info@katrinpeo.com .

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". But as per professor Sarah Berry not all UPFs are equally harmful. The NOVA classification categorises foods by processing level—but this doesn’t tell us whether a food is healthy or not. For instance, peanut butter products can vary dramatically: one brand might feature structure-changing additives, while another is simply ground peanuts with minimal extras—yet both fall into the same NOVA category. Dr. Berry and her team are developing a more sophisticated scoring system that goes beyond NOVA. It evaluates specific attributes—additives, energy intake rate, hyper-palatability—to differentiate between high-, medium-, low-, and no-risk processed foods. Some processed foods carry more risk: Additives vs. Health : Even additives deemed “safe” might subtly disrupt the microbiome — effects often missed by traditional toxicology studies. Absence of Nutrients : UPFs are typically low in intact fibre and beneficial compounds, making them less “powerful” in promoting fullness or gut health. Food Structure (Matrix Effects) : When processing destroys the food’s structure—grinding, pureeing—the rate and efficiency of nutrient absorption changes. For example, whole apples vs. apple juice create wildly different blood sugar responses due to this structural difference. 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, ingredients you don't recognise as food- 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 ultra-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- consuming too many ultra processed foods in your diet 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 .

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

The title of this article might sound a little black-and-white — “best” versus “worst” fruits — but in reality, things are not that simple. The purpose here is not to glorify some fruits while demonising others, but to look at what the science actually says about fruit and blood sugar. Whole fruits provide fibre, vitamins, minerals, and antioxidants that support overall health. But some fruits affect blood sugar differently depending on their glycemic index (GI) , glycemic load (GL) , ripeness, processing and portion size. By understanding these factors, you can make smart choices and enjoy fruit as part of a balanced, blood-sugar-friendly diet. If you haven't read yet my article about the importance of blood sugar balance, you can find it here. Why Fruits Are Not Off-Limits for Blood Sugar Many people with diabetes or blood sugar concerns worry about fruit, but most whole fruits can absolutely fit into a healthy diet. Fiber slows sugar absorption:  Whole fruit contains natural fiber that helps prevent sharp blood sugar spikes. Nutrients matter:  Fruits are packed with vitamins, minerals, and antioxidants that protect your health long term. Form makes a difference:  Fresh, frozen, or lightly cooked fruit is better than juice or dried fruit, which have concentrated sugars and less fibre. It is recommended to consume 2-3 servings of fruits or berries per day. The approximate size of a serving is: 40g dates 50g banana 100g cherries, plums or peaches, etc. 110g kiwi, pomegranate, fresh fig, papaya, grapes 120g apples or pears 120g berries (strawberries, raspberries, blueberries, blackberries, lingonberries, cranberries, wild strawberries, black currants, red currants, sea buckthorn berries) 130g orange, tangerine, grapefruit, pomelo 300g lemon or lime Bottom line: fruit is not the enemy — it’s about choosing wisely and watching portions. You can find the fibre content for different berries and fruits here . Glycemic Index vs. Glycemic Load in Fruits Understanding GI and GL can help you see why some “worst fruits” lists are misleading. Glycemic index (GI):  Measures how quickly 50 g of carbs from a food raise blood sugar compared to pure glucose (GI = 100). Glycemic load (GL):  Adjusts for how many carbs are in a typical serving . For example, watermelon has a high GI , meaning its sugars are absorbed quickly. But a standard serving (2 slices) doesn’t contain many carbs, so the GL is low . This means your blood sugar might not spike as much as the GI number alone suggests. You can read more about the glycemic index here and learn the glycemic index of different foods here . 🍓 Best Fruits for Blood Sugar (Lower GI / GL Options) These fruits are rich in fibre and tend to have a gentler effect on blood sugar: Berries  – strawberries, blueberries, raspberries, blackberries Apples and pears  (with skin) Citrus fruits  – oranges, grapefruits, mandarins Cherries, peaches, plums, apricots Kiwi These fruits are versatile, refreshing, and great for snacks, breakfasts, or adding natural sweetness to meals. 🍌 Fruits to Enjoy in Moderation (Higher GI or Sugar Content) No fruit needs to be completely avoided, but some may raise blood sugar more quickly if eaten in large amounts: Bananas  (especially very ripe ones (yellow with brown spots on them) Grapes Pineapple and mango Watermelon  (high GI, but modest GL if eaten in small portions) Dried fruits (much higher in sugar. As the water has been removed from the dried fruit, it does not fill you up like a whole fruit would and you can easily overeat the dried fruits and get too much extra sugar. For example, dried apricots contain around 43g of sugar per 100g (5 dried apricots), while fresh apricots contain 7g of sugar per 100g. Fruit juices  (higher in sugar concentration, minimal fibre. For example a glass of freshly squeezed orange juice contains around 20g of sugar. There is also difference in people, how their blood sugar reacts to the same fruit. Depending on your sleep quality, your stress levels, your gut microbiome, your physical activity, you may respond differently to sugar in fruit than your friend would. 👉 Smart tip: Pair these fruits with protein or healthy fat (e.g., apple with nut butter, banana with Greek yogurt) to balance their effect on blood sugar. Practical Tips for Eating Fruit Without Spiking Blood Sugar Choose whole or frozen fruit  over juices, just fruit smoothies or dried forms. Watch your portion sizes  — a handful of grapes is better than a bowl. Combine fruit with protein, fibre, or healthy fat  to slow sugar absorption. Pay attention to your body’s response  — everyone’s blood sugar reacts differently. You can read here how I assemble my smoothies and smoothie bowls for satisfying meal . If you want to know how your body's blood sugar reacts to different foods, drinks, stress, you can try wearing a continuous glucose monitor (CGM- Continuous Glucose Monitor) for a few months. There are various companies in the market that offer this product/service, such as Veri , Levels , Nutrisense . It helps you get to know your body better and know what better choices to make for your body in terms of food, drink and lifestyle. Final Takeaway Labeling fruits as “best” or “worst” oversimplifies the science. Most whole fruits are healthy and can be part of a balanced diet, even if you’re watching your blood sugar. What matters most is: Portion size, Whether the fruit is whole or processed, and How you combine it with the rest of your meal. Enjoy fruit for its flavour, fibre, and nutrients — just keep an eye on balance and moderation. If you are someone looking to achieve better health, struggling with weight issues, looking to incorporate healthy habits into your daily routine, don't hesitate to reach out to me for nutrition counselling and health coaching at info@katrinpeo.com.

We as humans are on average 60% water- this can vary depending on your age, sex, hydration levels. People often wonder how much water should they drink on a day-to-day basis. Your need of water depends on your age, body weight, condition of health, usage of medications, environment (temperature, hight from sea level), physical activity level. It's important to note here that we also get water through the food we eat as well as water gets extracted also during our digestive process. If you drink caffeinated drinks (like coffee ), alcohol - these both dehydrate the body. So you can see that the amount of water a person needs to drink is really dependant on many things. As a general rule, it's good to drink anything between 28-35ml per kg of body weight . But we should not focus here only how much water should you drink, but how much water is leaving your body (sweat, urine) on a day to day basis. If your body is dehydrated, you feel lethargic, experience brain fog, are low in energy, develop headaches etc. Dehydration can also lead to weight gain and weakened immune response. But drinking too much water is also not good for the body, especially when drinking large amounts at once or regularly over-consuming it. Why is water essential for the body? Water is the foundation of life – every cell and every system in our body depends on it. Here are the main reasons why adequate hydration is important: Body temperature regulation.  Water stores heat energy and helps regulate body temperature through sweating and evaporation. When you sweat, water cools the skin and prevents overheating. Transport of nutrients.  Water dissolves nutrients (vitamins, minerals, carbohydrates, amino acids) and carries them through the bloodstream into cells. Without sufficient hydration, cellular metabolism cannot function properly. Removal of waste products.  The kidneys use water to filter waste from the blood and excrete it through urine and sweat. Inadequate water intake produces concentrated urine and makes detoxification harder. Lubrication of joints, tissues, and connective tissue.  Water helps keep joints lubricated, supports skin elasticity, and nourishes connective tissues. Lack of water can cause joints to “creak,” skin to become drier and less elastic. Digestion and bowel function.  Water helps digestive juices function, breaks down food, and supports normal bowel movements. Too little water can lead to constipation. Brain and cognitive function.  Water is crucial for nerve impulse transmission, maintaining brain activity, mood, and concentration. Dehydration can cause headaches, fatigue, and reduced focus. What happens when the body doesn’t get enough water? If fluid intake is too low over time, or there is acute water loss, the following consequences may occur: Level / Condition Main Symptoms Longer-term or Severe Effects Mild dehydration thirst, dry mouth, reduced urine output, darker urine, fatigue, irritability unexplained low energy, difficulty concentrating, dry skin Moderate dehydration headache, dizziness, noticeable fatigue, weak pulse, loss of appetite, muscle cramps kidney strain, disturbances in salt and electrolyte balance, digestive issues Severe dehydration rapid heartbeat, low blood pressure, fever, confusion, fainting, skin that doesn’t bounce back after pressure kidney failure, life-threatening complications, especially in older adults or those with chronic illnesses What can happen if you drink too much water? Although water is essential for life and health, excessive intake can actually harm the body — particularly if consumed in very large amounts at once or habitually in excess. The most common risks are: Hyponatremia (electrolyte imbalance).  Drinking too much water in a short time dilutes blood sodium to dangerously low levels. Sodium is essential for nerve and muscle function. Deficiency can cause headache, nausea, cramps, confusion, and in severe cases, seizures and life-threatening complications. Kidney overload.  The kidneys can only process a certain amount of water per hour (about 0.8–1 litre). Exceeding this regularly can disrupt electrolyte balance and overburden the kidneys. Cell swelling.  Excess water enters cells and causes them to swell. In the brain this can be especially dangerous, since the skull prevents expansion. Frequent urination and sleep disruption.  Drinking too much water, especially in the evening, can lead to constant bathroom trips and disturb sleep. Loss of minerals.  Over-hydration can flush out important minerals such as potassium and magnesium, affecting muscles and the nervous system. Source: Healthdirect How can you stay hydrated? As said the easiest place to start is to simply start to drink more clean water (filtered water, spring water). As an additional step is to make sure you get adequate amount of vegetables and fruits in your diet. They don't only contain water, they also contain electrolytes which are crucial for hydration and body function. Here are some of the most hydrating vegetables and fruits that also contain electrolytes: Celery Watermelon Cucumber Kiwi Peppers Citrus fruits (lemon, lime, oranges, grapefruit) Carrots Pineapple Lettuce Radish Tomatoes Cauliflower Spinach Berries (raspberries, blueberries, strawberries, blackberries etc) Broccoli What are electrolytes? Electrolytes are minerals that carry an electric charge when they are dissolved in a liquid like your blood. They are incredibly important to overall health and are found in your blood, sweat, urine. If electrolytes in your body are too low or too high, you can have anything from muscle weakness, confusion, fatigue to serious health complications, such as seizures, cardiac arrest and even coma. We all loose electrolytes daily, through sweating and through our urine. If you drink too much plain water, you dilute your blood and deplete your body of important electrolytes. That's why it's very important to replenish your electrolytes with daily mineral-rich foods and liquids where necessary. Below are the list of electrolytes and their importance for the body: Sodium - for maintaining body fluids balance and for keeping muscles and nerves to run smooth. Sodium acts as the gatekeeper of hydration, pulling water into the cells for optimal cellular health and preventing dehydration. Food source : salt. You can read more about sodium-rich foods in another section of this article . Potassium - it works inside cells to balance sodium, helps your nerves to function and muscles to contract. It's important for muscle relaxation and for regular heartbeat. Food sources : coconut water, vegetables (spinach, sweet potato, potato, beet greens, tomato, broccoli, zucchini), fruits (bananas, oranges, avocados, watermelon, kiwi, mangoes, pomegranate, apricots, cantaloupe), legumes (lentils, kidney beans, edamame, black beans, peanuts), almonds, yoghurt, milk, whole grains (brown rice, quinoa), chicken, fish. Magnesium - it's needed for more than 300 biochemical reactions in the body. It modulates nervous system responses and supports energy production. When you are highly stressed or are engaged in intense physical activity, magnesium is rapidly depleted - leaving both your body and mind fatigued. Food sources : nuts, seeds, whole grains, cocoa, dried fruits, spinach, beetroot, tomato paste, lentils, peas, beans, beef and chicken, wild strawberries, seaweed, kale, avocado, Brussels sprouts, broccoli, banana. Calcium - aside from helping to keep our bones healthy, it enables our blood to clot, our muscles to contract, and our heart to beat. Food sources : cheese, almonds, Brazil nuts, kefir, buttermilk, cottage cheese, curd cheese, yoghurt, sesame seeds, canned fish with bones, kale, broccoli, watercress, bok choy. Chloride - it helps to keep the fluid inside your cells and outside of your cells in balance. It helps to keep the needed blood volume, pH of blood fluids and blood pressure. Food sources : table salt, sea salt, seaweed, celery, tomato. Bicarbonate - is used to maintain the body's pH balance. It works with the other electrolytes to maintain electrical neutrality on a cell level. Phosphorus - found in your bones and is important for bone building and maintenance, same as calcium. Food sources : seeds, nuts, cheese, liver, egg, whole grains, meat, fish, garlic, cocoa, curd cheese, cottage cheese, yoghurt, legumes, broccoli, Brussels sprouts, dried fruits, mushrooms. Electrolyte needs Normally, the body gets enough electrolytes from a balanced diet that includes vegetables, fruits, berries, whole grains, nuts, seeds, legumes, and natural sodium sources (such as salt). Most people do not need special electrolyte drinks daily . However, they may be useful in certain cases: During prolonged or intense exercise (e.g., marathon running, cycling, triathlon) In hot weather with excessive sweating During illness with vomiting or diarrhea For specific medical conditions if recommended by a doctor ⚠️ Many store-bought electrolyte drinks contain added sugars, sweeteners, or artificial flavours that the body doesn’t need. A simple homemade solution: A glass of water A pinch of mineral-rich salt (e.g., Himalayan or Celtic salt) Optional: lemon juice or some mineral water For very intense training or recovery from illness, you may also use a specialized electrolyte powder or homemade mix. For everyday needs, a varied diet and plain water are usually enough. Note:  Electrolyte imbalances can cause short-term symptoms like cramps, dizziness, and fatigue. In the long term, more severe imbalances may affect the heart and nervous system. Fortunately, these conditions are rare if the diet is diverse and water intake is moderate. Example of Robb Wolf’s electrolyte recipe : 1 litre water 2 tbsp lemon juice ½ tsp mineral-rich salt (Himalayan or Celtic) 500 mg potassium citrate powder ¼ tsp magnesium malate Mix well. Add ice if desired. If you would like advice and support on how to make your diet healthier and more balanced, feel free to contact me for personalised nutrition counselling at info@katrinpeo.com .

Your gut health is the cornerstone of your immune system, mood balance, hormonal health, and overall wellbeing. But are you feeding your beneficial gut bacteria the right way? In this article, you'll learn what prebiotics  are, how they differ from probiotics, and which foods naturally support your gut flora. What Are Prebiotics? Prebiotics are types of carbohydrates—mainly fibres and certain plant compounds—that our bodies cannot digest. Instead, they travel to the colon intact, where they serve as fuel for beneficial gut bacteria. When microbes ferment these compounds, they produce short‑chain fatty acids (SCFAs) such as butyrate, acetate, and propionate. These SCFAs strengthen the gut lining, lower inflammation, balance blood sugar, and support overall metabolic and immune health. Not all fibres are prebiotic, but all prebiotics are a form of fibre (or fibre‑like). The most researched prebiotics include inulin  and fructooligosaccharides (FOS) , but science now recognises a wider spectrum of compounds with prebiotic effects—including resistant starch and certain polyphenols. Beyond Inulin & FOS: Fibre, Resistant Starch, and Polyphenols While inulin and FOS are classic examples, they are not the whole story. Dietary Fibre:  Whole grains, legumes, fruits, and vegetables provide diverse fibres that different microbes thrive on. A varied, fibre‑rich diet is key for microbial diversity. Resistant Starch:  This starch resists digestion in the small intestine and reaches the colon intact, where it ferments and produces beneficial SCFAs like butyrate. Sources include cooked and cooled potatoes or rice, legumes, oats, and unripe (green) bananas. Polyphenols :  These plant compounds (from berries, cocoa, coffee, green tea, grapes, etc.) largely bypass absorption in the small intestine and are metabolised by gut bacteria. Their breakdown products encourage beneficial microbes, reduce inflammation, and support gut barrier integrity. Dr. Will Bulsiewicz’s Perspective Gastroenterologist Dr. Will Bulsiewicz , author of Fiber Fueled and a doctor whose work I have read and followed for years, emphasises that gut health is built on diversity of plant foods  rather than focusing on one or two superfoods. He uses the acronym F‑GOALS  to illustrate key categories: F ruit & Fermented foods G reens & Grains O mega‑3‑rich foods A romatics (onions, garlic, herbs, spices) L egumes S eaweed, Sulforaphane‑rich crucifers (broccoli, cauliflower, kale, cabbage) and Mushrooms This framework highlights that prebiotics come not only from classic fibres like inulin but also from resistant starches, polyphenols, omega‑3‑rich plants, and a colourful diversity of fruits and vegetables. Health Benefits of Prebiotics Research shows that a steady intake of prebiotic‑rich foods can: Increase beneficial bacteria like Bifidobacteria  and Lactobacilli Support gut lining integrity Reduce systemic inflammation Help regulate bowel movements Improve mineral absorption (e.g. calcium, magnesium) Potentially support mood and cognitive health through the gut‑brain axis Best Natural Sources of Prebiotics Here are some of the best foods to naturally support your gut microbiome: Garlic, onions, leeks (rich in inulin and FOS) Asparagus, Jerusalem artichokes, dandelion greens Bananas (especially green or slightly underripe) Cooked and cooled potatoes, rice, and legumes (resistant starch) Oats, barley, rye (beta‑glucans and resistant starch) Apples, berries, grapes (fibre and polyphenols) Cocoa, green tea, coffee (polyphenols) Legumes: beans, lentils, chickpeas (fibre, resistant starch) Nuts and seeds, especially flax, chia, and hemp (fibre + polyphenols) Tips for Adding Prebiotics Into Your Diet Start slowly:  Increasing fibre and prebiotic foods too quickly can cause gas and bloating. Introduce them gradually. Aim for diversity:  Different microbes prefer different fuels. Eating 30+ different plant foods per week is a good framework. Combine with probiotics:  Fermented foods like sauerkraut , kefir, or kimchi introduce beneficial bacteria that thrive when paired with prebiotics. Consider timing:  Cook, cool, and reheat potatoes, rice, or pasta to increase their resistant starch content. Prebiotics vs Probiotics vs Postbiotics Probiotics  are live bacteria found in fermented foods like yoghurt, kefir, and sauerkraut. Prebiotics  are fibres that nourish those bacteria, helping them flourish in your gut. Postbiotics are a byproduct of a probiotics in your gut when they eat what fertilises and grows them ( prebiotics ) For optimal gut health, it’s essential to consume on a daily basis both prebiotics and probiotics . Takeaway Prebiotics are not just about inulin or a single food—they encompass a wide variety of fibres, resistant starches, and polyphenols that nourish your microbiome. As Dr. Bulsiewicz emphasises, it’s the diversity of plant foods that matters most. By regularly including foods like garlic, legumes, oats, green bananas, berries, and even cocoa or green tea, you’re feeding your gut microbes the fuel they need to keep you healthy. you are looking for personalised nutritional counselling to improve your daily diet, please don't hesitate to reach out to me info@katrinpeo.com .

Probiotics are live microorganisms that, when consumed in adequate amounts, can provide health benefits, especially for your digestive and immune systems. While probiotic supplements are widely available , it's important to understand that not all probiotics are the same . Different strains serve different functions, and taking the wrong type or poor-quality product may not offer any benefit—or could even worsen certain symptoms. That’s why it’s best to work with a qualified health professional , such as a gastroenterologist, a registered dietitian, or a nutritional therapist, to assess whether you need probiotic supplementation, and if so, which strains are appropriate for your specific health needs. If you want to learn in more detail about probiotics, visit World Gastroenterology website . Fortunately, many people can support their gut microbiome effectively through natural food sources of probiotics . These foods contain beneficial bacteria that can help restore and maintain a balanced gut flora as part of a healthy lifestyle. In this article, I’ll focus exclusively on how to get probiotics from foods—delicious, functional, and evidence-backed options that are easy to include in your daily meals. Understanding Probiotics and the Gut Microbiome The human gastrointestinal tract houses trillions of microorganisms collectively known as the gut microbiome . A balanced microbiome plays a crucial role in digestion, nutrient absorption, immune function, and even mental health. Probiotics help maintain this balance by promoting the growth of beneficial bacteria and inhibiting harmful pathogens. Every person has her or his own distinctive blend of specific probiotic strains in the gut- no microbiome is exactly the same and microbiome is influenced daily by our dietary choices. Health Benefits of Probiotics from Foods Consuming probiotic-rich foods has been associated with several health benefits: Digestive Health : Probiotics can alleviate symptoms of irritable bowel syndrome (IBS), reduce bloating, and improve regularity. Immune Support : A significant portion of the immune system resides in the gut. Probiotics can enhance immune responses and reduce the risk of infections.  Mental Well-being : Emerging research suggests a link between gut health and mental health, indicating that probiotics may influence mood and cognitive function.  Nutrient Synthesis : Certain probiotics can synthesise essential nutrients, such as vitamin K and some B vitamins.  Conjugation of bile acids:  Probiotics support cholesterol metabolism. Increase in butyrate production:  Probiotics promote an increase in butyrate production in the body, which supports an increase in anti-inflammatory interleukins, therefore suppressing inflammation. Support for Women's Health:  Probiotics can aid in maintaining a healthy balance of vaginal microflora, reducing the risk of infections such as yeast infections and bacterial vaginosis. Top Probiotic-Rich Foods Historically, we had plenty of probiotics in our diets as we ate fresh foods from good soil and we fermented foods to keep them from spoiling. In modern world, because of our agricultural practices, refrigeration, most of our foods contain little to no probiotics as well as our diets are low in fibre, which is food for the bacteria in our guts. Therefore it's recommended to consume specific foods and drinks that are fermented. The process of microbial fermentation turns the ordinary foods into more nutritionally and functionally rich products, resulting in probiotics, prebiotics, and bioactive components. These functional ingredients act together in our gastrointestinal tract to modify the gut microbiota, activate the immune system, promote the absorption of nutrients and remove toxins. Below is a list of some fermented foods to add to your daily diet. Incorporating 2-3 servings can boost your intake of natural probiotics: 1. Yoghurt Made by fermenting milk with beneficial bacteria, yogurt is a well-known probiotic food. Look for labels stating "live and active cultures" to ensure probiotic content. Opt for non-flavoured yoghurts and flavour them yourself with berries if desired to avoid unnecessary added sugars, thickeners, emulsifiers, flavourings and colourings 2. Kefir Very similar to yoghurt, this fermented probiotic drink is a unique combination of milk and fermented kefir grains. 'Kefir' originates from Turkey and Russia and means 'feel good'- it has been consumed thousands of years. It has slightly acidic flavour and it contains anywhere from 10 to 34 different strains of probiotics. It's fermented with yeast and bacteria and is higher in probiotics and lower in lactose than yoghurt. 3. Sauerkraut Sauerkraut  is made from cabbage. Though it's not diverse in probiotics, it's high in organic acid, which supports the growth of good bacteria in the gut. It's also high in vitamin C, natural lactic acid bacteria and digestive enzymes. Opt for unpasteurised versions when purchasing from the grocery store to retain live cultures. 4. Kimchi It's a Korean version of sauerkraut and created mixing a main vegetable such as cabbage with other foods like radishes, carrots, garlic, ginger, onion and adding some spices, sea salt and fish sauce. It's a flavour-filled probiotic-rich food to add next to your savoury meals. 5. Coconut water Kefir Coconut water kefir  made from young coconuts by fermenting the juice with kefir grains. It is typically not as high with probiotics as dairy kefir, but has some strains beneficial for your health. You can make a refreshing drink by adding some water, lime juice and stevia to coconut kefir. 6. Water Kefir Water kefir  is made by adding kefir grains to sugar water, which as a result of fermentation turns into a fizzy drink filled with probiotics. As it's dairy-free, it's a great option for vegetarians and vegans. You can also add spices, herbs and fruit to the drink to customise it for your liking. 7. Low-Sugar Kombucha Kombucha  is a fermented drink, made from black tea, raw cane sugar and its most important ingredient, SCOBY- a symbiotic colony of yeast and bacteria. Kombucha's  origins are from Japan and it has been consumed for over 2,000 years. Main health benefits include digestive support, liver detoxification and increased energy. 8. Kvass A fermented drink from Eastern Europe, where it is made of either barley or rye or from from beets (you can find beet kvass recipe here ). Kvass is known of its blood and liver cleansing properties. 9. Miso A Japanese seasoning produced by fermenting soybeans with salt and koji, miso is commonly used in soups and sauces, providing beneficial bacteria. 10. Tempeh Originating from Indonesia, tempeh is a fermented soybean product that's a rich source of probiotics and plant-based protein. 11. Natto It's a dish from Japan containing fermented soybeans and contains an important probiotic Bacillus subtilis, which improves your immune system, supports cardiovascular health and also helps to digest vitamin K2. In addition it's loaded with protein and contains anti-inflammatory enzyme nattokinase. Other fermented milk products The following list of fermented milk products are also good to consume: sour milk, buttermilk, cottage cheese, Skyr, sour cream, quark (curd cheese), Ayran, Villi as well as cheeses like Parmigiano Reggiano, Grana Padano, Pecorino, Gruyere, Manchego, Cheddar, Edam, Gouda, Emmental, Mozzarella, Camembert, Feta, Chevre, cream cheese. Dosa - Fermented rice and lentil crepe Tamari - fermented Japanese soy sauce made from soybeans Soy sauce - fermented sauce from soybeans that also often contains wheat (there are gluten-free versions as well where wheat is replaced with rice) Douchi - fermented and salted black soybeans Here is a periodic table of many different fermented foods and drinks, created by Michael Gänzle, PhD, professor and Canada Research Chair in Food Microbiology and Probiotics at the University of Alberta. Gänzle is regarded as an expert in fermented foods and lactic acid bacteria. Source: The Fermentation Association Tips for Incorporating Probiotic Foods Start Slowly : Introduce fermented foods gradually to allow your digestive system to adjust. Start with 1 tsp a day and increase slowly day by day if you have not consumed probiotic foods at all. Diversify Your Intake : Consume a variety of probiotic foods to benefit from different strains of beneficial bacteria. Combine with Prebiotics : Prebiotics are non-digestible fibres that feed probiotics. Foods like garlic, onions, bananas, and whole grains can enhance probiotic efficacy.  Check Labels : Ensure products contain live cultures and are not pasteurised post-fermentation, which can kill beneficial bacteria. Conclusion Incorporating probiotic-rich foods into your daily diet is a natural and effective way to support gut health and overall well-being. By choosing a diverse range of fermented foods, you can enhance your microbiome without the need for supplements. If you are looking for a professional's help to guide you towards healthier nutrition, don't hesitate to reach out to me for nutrition counselling at info@katrinpeo.com .

These apple-carrot muffins  are moist, warmly spiced, and naturally nourishing — perfect as a healthy breakfast, higher-protein snack, or fibre-rich treat  with afternoon tea. The chai-inspired spice blend makes your kitchen smell divine while adding powerful health benefits. Why These Healthy Muffins Are Extra Good for You Apples  – High in fibre and natural sweetness, they support digestion and help balance blood sugar. Keeping the skin on adds antioxidants and extra fibre. Carrots  – Rich in beta-carotene, converted into vitamin A for healthy eyes, skin, and immune support. Cinnamon  – Known to help regulate blood sugar while adding warm, comforting flavour. Ginger  – Supports digestion, reduces inflammation, and brings a gentle spicy kick. Cloves  – Packed with antioxidants and antibacterial compounds, enhancing both flavour and health. Cardamom  – Aids digestion, may help lower blood pressure, and adds a fragrant citrusy aroma. Psyllium Husk  – A soluble fibre that supports gut health, improves digestion, and helps you feel full longer. Chia Seeds  – Tiny but mighty, rich in omega-3s, protein, and fibre for steady energy and satiety. Almond, Oat & Coconut Flours  – A gluten-free flour mix that adds protein, healthy fats, and fibre while keeping the muffins moist and satisfying. Learn more about the importance of fibre for good health here . Apple-Carrot Muffins with Chai Spice (Gluten-Free, Protein & Fibre-Rich) Ingredients Dry Ingredients ¾ cup almond flour ½ cup gluten-free oat flour (blend rolled oats or use ready-milled) ¼ cup coconut flour 1 tsp baking powder 1 tsp baking soda ¼ tsp salt ¾ tsp ground cinnamon ½ tsp ground ginger ½ tsp ground cloves ½ tsp ground cardamom 1 tbsp psyllium husk 1 tbsp chia seeds Wet Ingredients 1 cup plain Greek yogurt 3 tbsp melted coconut oil ¼ cup maple syrup 1 tbsp apple cider vinegar 2 eggs ¼ cup milk (cow’s or plant-based) 2 cups chopped apple (skin on for fibre) 1 cup grated carrot (peeled) 12 pecan halves (optional topping, one per muffin) Instructions Preheat oven to 175°C (350°F). Line a muffin pan with papers and lightly grease with coconut oil, or use silicone muffin cups. In a large bowl, whisk together the dry ingredients. In another bowl, combine the wet ingredients (except apples and carrots) and whisk until smooth. Stir the dry mixture into the wet mixture until combined. Fold in apples and carrots. Scoop the batter into muffin cups. Top each with a pecan half if desired. Bake for 25–30 minutes, until a toothpick inserted in the center comes out clean. Let cool completely before serving. Nutrition Benefits (per muffin, approx.) Calories:  ~156 kcal Protein:  ~5.8 g Fibre:  ~3.4 g Carbohydrates:  ~14.4 g Fat:  ~8.9 g These muffins are more balanced than standard store-bought muffins, with higher protein and fibre for steady energy and blood sugar support. Learn more about the role of protein in our bodies here . Tips & Variations Swap pecans for walnuts or pumpkin seeds. For extra protein, stir in a tablespoon of plain unflavoured protein powder (whey protein or plant protein). These muffins also freeze well — make a batch and save for busy mornings. For more healthy muffin recipes in my blog click here .

In today's health landscape, cholesterol remains a hot topic, with many misconceptions surrounding its role in our bodies. Let's delve into the essentials to understand cholesterol better and explore natural ways to maintain healthy levels. Understanding cholesterol Cholesterol is a waxy substance found in every cell of the body and is vital for various physiological functions. It plays a crucial role in building cell membranes, producing hormones like oestrogen and testosterone, and synthesising vitamin D. However, cholesterol levels can become problematic when they're imbalanced. Where is cholesterol made? Contrary to popular belief, not all cholesterol is bad. In fact, the body produces cholesterol naturally, and it's essential for optimal health. The misconception arises from labelling cholesterol as solely harmful. Our bodies naturally make cholesterol to help to stay healthy and deal with stress. Our liver produce around 80% of the cholesterol in our blood, and our intestines make up about 20% of it. So three-quarters of the cholesterol we need for life is synthesised by our body itself, the rest, about 150–200 mg per day, we should get from food. The daily amount of cholesterol we get from food should be less than 300 mg. Cholesterol obtained from food has relatively little effect on the total cholesterol level in the blood. Excessive dietary energy and low intake of lecithin and fibre from food promote cholesterol production to a much greater extent. Lecithin is found in egg yolk, milk and soy products and is needed to regulate cholesterol metabolism. A lack of lecithin in the body causes disorders of fat metabolism: accelerated obesity, increased cholesterol levels and decreased memory and concentration. Also when we are under a lot of stress or have a health problem, like high blood pressure or diabetes, our body makes more cholesterol that it needs. This raises our risk for heart disease and stroke because it increases the risk that plaque will build up in our arteries, which is the main cause for heart attacks and stroke. Risk factors for high cholesterol There are several risk factors that can contribute to high cholesterol: Diet, that's high in saturated fats and low in vegetables, fruits, berries, legumes, whole grains Excessive dietary energy Low intake of lecithin and fibre As we get older, our cholesterol levels can rise. People over 40 are at increased risk of developing high cholesterol Too little physical movement Too little sleep Smoking Higher alcohol intake Foods that can contribute to higher dietary cholesterol are: red meat (pork, beef, lamb) as well as liver processed meats (ham, sausages, viennas, smoked sausages, salami, bacon etc) butter full-fat dairy (whole milk, cream, cheese, sour cream) palm oil coconut oil baked goods (such as potato chips, cookies, pastries, cakes, muffins, containing trans fats or saturated fats) refined grain products (white bread, tortillas, pasta, bagels) sweet foods and drinks (for example ice cream, sodas) The dietary recommendations are that no more than 10% from our daily intake of fats should come from saturated fats, and less than 1% from trans fats. Our bodies make all the saturated fat we need, so there is not need to consume it through food. Why our bodies produce saturated fats: Heart - prefers saturated long chain palmitic and stearic acid for energy Cell membranes - need 50% saturated fatty acids to function properly Liver - saturated fats protect it from the adverse effects of alcohol and some medications Hormones - saturated fats function as signalling messengers for hormone production Bones - require saturated fats to assimilate calcium effectively Immune system - saturated fats prime white blood cells to destroy invading viruses, bacteria, fungi Gut health - lauric acid, myristic acid, medium chain fatty acid in coconut oil, butter, meat work to kill bacteria and yeast in the gut.  A person with an energy requirement of 2000 kcal should consume 55g-89g of fat from foods per day. With a daily energy requirement of 2500 kcal, the recommended daily fat intake is 70–111 g, and with a daily energy requirement of 3000 kcal, it is 85–133 g. NB! Fat should only be consumed close to the upper limit if the intake of saturated fatty acids from a diet is less than 10% of the energy, i.e. it does not exceed 22 grams per day for 2000 kcal, 28 grams per day for 2500 kcal and 33 grams per day for 3000 kcal. You can learn more about health fats here . Healthy cholesterol levels Maintaining healthy cholesterol levels is paramount for overall well-being. While total cholesterol levels are often measured, it's essential to differentiate between LDL (low-density lipoprotein) and HDL (high-density lipoprotein) cholesterol. LDL is often dubbed "bad" cholesterol as high levels can contribute to plaque buildup in arteries, while HDL is known as "good" cholesterol for its role in removing LDL from the bloodstream. The primary role of LDL cholesterol is to transport fat-soluble nutrients (saturated fats) into cell membranes for use. But it's also important to understand that there are different types of LDL particles depending on their size. LDL particle size helps to understand whether LDL may contribute to heart disease or be protective of heart disease. Low thyroid function could also affect the LDL cholesterol levels be elevated and having a higher LDL than normal can also be genetic. It's important to lower your LDL cholesterol and increase your HDL cholesterol. Implementing the natural strategies described further below will help to increase HDL cholesterol and lower LDL cholesterol. If you are concerned about your cholesterol levels or want to understand your cholesterol levels, it's best to talk to your healthcare provider. When you test your blood cholesterol, it's always important to test not only total cholesterol, but also LDL-cholesterol, HDL cholesterol, non-HDL cholesterol, triglycerides. ApoB (apolipoprotein) marker is a good marker to test for your risk for cardiovascular disease, especially if cardiovascular issues run in your family. LDL to HDL ratio is good to have 3 to 1 or less (2 to 1 is great) Triglycerides ratio to HDL is good to have 2 to 1 or less (1 to 1 is great) If triglycerides are higher than HDL cholesterol, then it's typically a sign of insulin resistance and high fasting insulin. 🧪  Total Cholesterol ✅  Normal:  below 5,0 mmol/L ⚠️  Borderline high:  5,0–6,2 mmol/L ❗️ High:  over 6,2 mmol/L 🚨  Very high:  over 7,5 mmol/L (→ Increases the risk for cardiovascular diseases) 🧪  LDL-cholesterol Important marker for evaluating the risk for heart attack and stroke. 🚨  Very high:  over 5,0 mmol/L ❗️ High /:  over 4,0 mmol/L ✅  Optimal level: below 3,0 mmol/L  (average population) 🧪  HDL-cholesterol High HDL-cholesterol protects hearts. ✅  Recommended: >1,0 mmol/L  (men) >1,3 mmol/L  (women) ❗️ Low: < 1,0 mmol/L  (men) < 1,3 mmol/L  (women) 🧪  Triglycerides ✅  Normal:  below 1,7 mmol/L ⚠️  Borderline:  1,7–2,2 mmol/L ❗️ High:  over 2,3 mmol/L 🚨  Very high:  over 5,0 mmol/L  → risk for cardiovascular diseases and pancreatitis 🧪  Non-HDL cholesterol = Total cholesterol – HDL → reflects all the cholesterol carried by lipoproteins other than HDL. This includes LDL cholesterol, VLDL, and other cholesterol-containing particles. ✅  Recommended:  below 3,8 mmol/L ❗️ High:  over 4,5 mmol/L Natural strategies to lower cholesterol Fortunately, there are several natural approaches to manage cholesterol levels effectively. These include dietary changes, regular physical activity, stress reduction techniques , and incorporating specific foods and supplements known to support heart health. Getting adequate amount of fibre from foods is key to help to keep cholesterol levels normal. For men, it's recommended to get 35g of fibre a day; for women 25g of fibre a day and for children 7g + their age of fibre a day. The most fibre rich foods are legumes, vegetables, berries, fruits, whole grains, nuts and seeds. Cholesterol-lowering and heart-healthy foods include: Vegetables (eat them in rainbow of colours, fresh, steamed, baked) Berries and fruits (blueberries, strawberries, honey berries, pomegranates Legumes (beans, lentils) Whole grains (buckwheat, quinoa, brown rice, oats (especially oat bran) Nuts (like raw almonds, pecan nuts, walnuts) Seeds (flaxseeds, chia seeds, pumpkin seeds, sesame seeds, sunflower seeds) Oily fish (SMASH)- salmon, mackerel, anchovies, sardines, herring Poultry Extra-virgin olive oil as well as olives Turmeric Ginger Fenugreek Basil Artichoke leaves Hawthorn berry Lecithin containing foods (eggs, soybeans, wheat germ) Dark chocolate (aim for 75% and higher cacao content)- promotes good brain and heart health thanks to antioxidants (polyphenols) Contrary to common belief that consumption of eggs contribute to high cholesterol, eggs are actually known to help to increase HDL-cholesterol and lower LDL-cholesterol. Moderation is key here. As per dietary guidelines, having 0.5-1 eggs a day is part of a healthy diet. As your liver is responsible for synthesising cholesterol as well as clearing off the body from excess cholesterol, it's important to support your liver health on a regular basis. Learn more here how to support liver health . If you want to read in more detail about cholesterol, I recommend to read the the following articles, from which I have pulled snippets of information in this article: How to lower cholesterol naturally: best foods and supplements? (Dr. Axe) Normal cholesterol levels: 7 ways to achieve (Dr. Axe) The great cholesterol myth (Dr. Jockers) Cholesterol and what are the healthy levels? (Dr. Jockers) The different types of cholesterol and healthy levels for your age (Zoe) Understanding cholesterol is key to maintaining optimal health. By embracing natural strategies, you can take proactive steps towards achieving and sustaining healthy cholesterol levels, ultimately promoting overall well-being and longevity. If you want to improve your health, want to understand how to eat to help to lower cholesterol levels, don't hesitate to reach out to me for nutrition counselling and health coaching at info@katrinpeo.com .