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If you are looking to bake a healthy gluten-free bread that's high in fibre and protein, try the below recipe (inspired by Irena Marci). It works well with homemade patee, marinated herring and can also accompany a bowl of soup. You can also try another gluten-free bread recipe from macadamia and cashew nuts. Gluten-free linseed and hemp flour bread Ingredients 1/2 of linseed flour (I grind myself linseeds with a coffee grinder) 1/2 of hemp flour 1 cup of almond flour 1/2 tsp of sea salt 1tsp of baking soda 4 large eggs 3 tsp of apple cider vinegar or lemon juice (to activate baking soda) 3 tablespoons of olive oil 2 tablespoons of hemp seeds to add into the mixture at the end, to add additional omega-3 fatty acids and fibre to the bread. Instructions Preheat the oven to 170°C (340F). Grease the bread pan (I use silicone loaf pan) with olive oil or butter. Mix together all the dry ingredients in one bowl and wet ingredients in another bowl. Pour the wet ingredients into the dry ingredients and mix well together. Spoon the mixture into the loaf pan and even it out at the top with a spoon or spatula. Bake in the oven for 40 minutes. Take the bread out and let it rest on the counter underneath a kitchen towel for 10-15 minutes. Cut the desired slices and enjoy. You can store the bread in the fridge or freezer. Enjoy!

This must be one of the quickest dessert recipes which is healthy and satisfies those sweet cravings. I got the inspiration from Max Lugavere. Tried and tested it at home- both the kids and husband loved them. Blueberries are filled with antioxidants, contain fibre so support your digestion, boost brain health, helps fight cancer, promote heart health, reduce inflammation in the body. I used cultivated blueberries in this recipe as this is what I happened to have in my fridge. But even better is to use the wild blueberries as they are packed even more with antioxidants. Dark chocolate improves heart health, improves your cholesterol levels, great for brain health and blood pressure, supports eye health and is filled with anti-oxidants. Opt for a dark chocolate that has 85% or more cocoa content. Chocolate blueberry clusters Ingredients A bar of dark chocolate (with 85% or more cocoa content) 2 cups of blueberries Instructions Put a half a litre of water to boil in a pot. When the water starts boiling, turn the heat down a bit. Take a bowl that fits on top of the pot Break the chocolate pieces into a bowl. Melt the chocolate until its liquid Take a bigger bowl, pour the washed (if store bought) blueberries in the bowl Pour the liquid into the bowl where you have blueberries. Mix through Take muffin paper holders, lay them on a plate and scoop the chocolate-blueberry mixture into the muffin paper holders. Put the chocolate blueberry clusters into the fridge for a few hours. You can also mix a little bit of melted coconut into the blueberry-chocolate mixture to give it a coconut taste before scooping and putting into the fridge. I am sure you can try this same recipe with other berries, such as raspberries, blackberries as well. Enjoy!

If you are looking to bring more good bacteria into your gut and want to learn how to make an easy homemade yoghurt, try the below yoghurt recipe from goat milk. I used the non-pasteurised 3.2% organic goats milk. Homemade goat's milk yoghurt Makes 1l of yoghurt Ingredients 1l goat's milk yoghurt starter (I have used the Nordwise yoghurt starter) Instructions Heat the milk on the stove at 90-95°C degrees for 10 minutes. Cool down the milk to 45°C Pour the milk into a glass jug Add one package of yoghurt starter Mix the starter well into the milk Cover and put it into a warm place (at 45°C) for 6-8h It should reach a thick consistency Enjoy with fresh raspberries, blueberries, some hemp seeds and linseeds. If you have you can top it off also with cocoa nibs. This yoghurt is packed with probiotics Lactobacillus plantarum.

I have been sprouting seeds for a while now, especially during spring, where our bodies need more boost of that new energy. But 10 days ago I took on a challenge, where I wasn't sure I would succeed. It did look too simple by the guidelines. I had failed sprouting certain seeds in the past when I tried- specifically watercress. Little did I know or thought of actually doing my research, that you can't sprout certain seeds like watercress, linseeds and chia seeds the same way as you would sprout broccoli, alfalfa, radish, fenugreek etc. You shouldn't soak watercress, linseeds ruccola seeds and chia seeds, when you want to sprout them or turn them into microgreens as they simply turn into jelly-like mixture and you can't rinse them 'dry' after that. Feel now, I had a blond moment, when I thought I could rinse the slime out of watercress when I first tried sprouting the seeds. For my challenge, I took the watercress, chia seeds and linseeds. I took a big plate, two pieces of kitchen paper and a water spray bottle. I put the two pieces of paper on the plate, sprinkled seeds on the paper, so that they were not laying on top of each other and then started just spraying the seeds three times a day for 10 days. Watercress showed the sprouts after just 2 days, which was exciting. But it took linseeds 4 days to show first signs of sprouts and chia seeds 5 days. I did have feelings of failure during the beginning days of this challenge, but all what was needed was patience. One of my virtuous that I clearly tried to cultivate with this experiment. But after 10 days I can say my efforts have bared fruit- I have a plate full of beautiful microgreens from watercress, linseeds and chia seeds that we are going to enjoy now in next coming days. I should have maybe timed it better to have this beautiful green plate to enjoy for Easter. What are microgreens? Microgreens are made from seeds that are harvested before maturation, 7 to 14 days after germination. They have intense flavour and high concentration of nutrients which easily help to boost the nutritional value of your meal. They can be grown anywhere a sunny windowsill is found. They can be added as a garnish on top of the food or form as a base ingredient in a salad. Microgreens can come from just about any herb, vegetable, making them great and versatile addition to your diet. There are many different microgreens available that you can grow year-around, below are just a few: Chia Linseed Watercress Sunflower Fennel Parsley Radish Mint Cilantro Basil Arugula (ruccola) Cabbage Carrots Mustard greens Beets Broccoli Chives What are the health benefits of microgreens? Microgreens are much more nutrient-dense than their fully grown counterparts. It's because they are able to have all the nutrients a fully grown plant has, but in a much smaller package. They provide a vast list of nutrients, vitamins and minerals and anything to 4 to 40 times more nutrients by weight than their fully crown counterparts. Microgreens: contain polyphenols (powerful antioxidants to reduce free radicals in the body) reduce chronic illness risk as they reduce inflammation in the body improve heart health, as they help to control your LDL cholesterol and triglycerides You can sprinkle microgreens on salad, soups, on sandwiches, wraps- they truly have a versatile use. How to grow microgreens? For my own experiment, to get microgreens from linseeds, chia seeds, watercress- all you need is a plate, kitchen paper and water spray bottle. See my guidelines above. Below are guidelines how to grow microgreens indoors. Photo: Pixabay 1. Spread about 2.5cm of potting soil in a shallow tray 2. Sprinkle seeds evenly over the soil. You can sprinkle more of the seeds than you would when you grow full plants as you will harvest them when they are small. 3. Sprinkle a little bit of soil on top of the seeds. 4. Use a water spray bottle to mist the top soil with water. 5. Put the tray close to the window with a natural light. 6. Mist the soil with clean water couple of times per day. 7. Once microgreens reach around 7cm, you can start harvesting them. The process takes anything from 7-14 days. I hope you are taking on a challenge for yourself to add more green to your life and start your mini microgreens growing and harvesting project at home.

We all have a different relationship with food. Some see food as a nourishment for the body and they are focused on healthy eating. Some see food as a tool to fill the emotional holes from the past or from the present. For some, they don't think of food at all as an important fuel and eat not really thinking much what they put in the body. And then there are the ones who are obsessed with food or people who eat as a result of stress. We all have our own history and our own story to share when it comes to food and our relationship with it. I listened to a lecture at my school (IIN) from Geneen Roth on a relationship with food. She has so many words of wisdom to share, that I had to collect the notable ones from the talk and share them below. The way we eat is the way we live When was the last time you took careful notice about what you eat and how you eat? What do you put on your plate? How much do you put on your plate? How do you eat? Where do you eat? With whom do you eat? Is there something that you notice that you like what you do? What don't you like? What could you change? Food on your plate is what you believe about nourishment, shame, deprivation, joy- it reflects also whether your can trust yourself or not. Everything you believe about life and being alive, about what you deserve, about what enough is, about what you want is possible for you- it shows up on your plate- every time you eat. Use food as a portal to the rest of your life! Try to understand what you are eating and why you are eating specific foods. If you crave certain foods, why might you have those cravings? Are you depriving your body from specific essential nutrients (healthy fats, protein, healthy carbs, vitamins, minerals) and could your body give you clues as cravings for specific nutrients that you are lacking in your body. Or could those cravings or eating specific foods be linked to a lack of something else in your life- like close loving relationships, fulfilling career, less stressful life, better organised finances, more peaceful home environment, better acceptance of yourself as you are etc. For every diet there is an equal and opposite binge I have not been on any restricted diet nor I believe in diets. Having learnt about the nutrition for several years now, I know there are so many things that affect your body, its size (sleep, ability to manage stress, moderate exercise, genes, what you eat, your health condition, your hormonal balance etc). It's not only food and how much you exercise. Our bodies are smart, they always want us to feel at our best and try all the time to get us back to balance. So whenever you are going on restrictive diets, your body sees this as a threat, that famine is ahead- so it holds onto its reserves (fat) so it can take care of you, so you wouldn't die. When you are restricting yourself of essential nutrient for a period of time, there is bound to come moments when you feel anxious, stressed, angry, hungry etc. Your body is lacking nutrients that it needs. It's then the wisdom to notice it and to give the body what it needs to function well. Think of food as an expression of something deeper like Geneen Roth says. Could the food that you eat, be telling you something? Could it be that it's trying to get through to you and get you to listen? Know what is enough Our idea of enough keeps getting ahead of us. Rather than focusing on what we have, we focus on what we don't have. We tend to overeat and fill something with food that cannot be filled with food or filled with anything else that is physical. The more we are able to focus on what is here and now, the happier we are. Enough is a relationship to what we already have. Appreciate what you have: take in the good Don't eat for the hunger to come, but eat for the hunger that's here. When you eat, look at your plate, taste and savour the food in your mouth. Celebrate the here and how, what you have- even the little things. As Geneen Roth suggests, think of things that are not wrong right now in your life. Think what feeds your life. It's mostly not food, but relationships, spirituality. How can we live the life today so that we can look back at the end of our lives- that we truly lived, we truly cherished the moments, we showed up for life here and today. Stop self-critisism, complaining or blaming others I think this is what we are all guilty of- complaining. Depending on what's going on in our lives or around us, we often find things to complain about. How about trying not to complain, especially about the things we can't influence or change ourselves? Could we try and catch ourselves from those complaining thoughts, before we say them? Self-critisism is another area where many of us are struggling with. Its roots could run to our early childhood and we carry those criticising feelings into adulthood. But criticising does not help, it does not get us anywhere. We should rather be curious and think where those feelings are originating from, whether they are actually real or planted within us by somebody else. Try and disengage from that inner criticising voice. Let yourself stop waiting for your life to begin When we get to the end of our lives, nobody is going to care about how much we weigh, what's our body size, how accomplished we are. You are missing your life if you are not showing up by being here and now. As Francis Chan said 'Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter'. We eat the way we live; how we eat is also how we spend time, money, love and energetic resources. Eating guidelines from Geneen Roth Eat when you are hungry. Eat what your body wants. Eat without distractions. Distractions include radio, television, newspapers, books, and intense or anxiety-producing conversations or music. Eat sitting down in a calm environment. This does not include the car. Eat until you are satisfied. Eat (with the intention of being) in full view of others. Eat with enjoyment, gusto, and pleasure. Thank you Geneen Roth for these words of wisdom! I hope they help readers to get another perspective on food and the relationship we have with it. If you are struggling with your relationship with food, struggle with emotional eating, don't hesitate to contact me for health and nutrition coaching at info@katrinpeo.com. Learn more about my health and nutrition coaching services under Services.

I took on another challenge last week to try to make for the first time fermented nut cheese. I love fermented foods, they are filled with probiotics and taste good as well. The recipe I used for fermented nut cheese, I took from one vibrant inspiring nutritionist Meghan Telpner and the macadamia nut and cashew nut bread recipe I took from another inspiring nutritionist I have followed now for years, Kelly LeVeque. I turned this combo into a yummy healthy breakfast, muffins into burgers with fermented cheese and avocado slices in between the muffins served with a green smoothie (celery, spinach, parsley, ginger, lemon, one pear, cayenne pepper, filtered water). Gluten-free, lactose-free, sugar-free, ketogenic meal to start the day right with no elevated blood sugar. Macadamia and cashew nut muffins Makes 12 portions (original Kelly LeVeque recipe) Ingredients 1/2 cup of whole raw macadamia nuts 1/2 cup of whole raw cashew nuts 5 eggs 1 tsp of baking soda 1/2 tsp of sea salt or Himalayan salt 2 tbsp of fresh lemon juice 1/2 cup of coconut oil or 1/2 cup of coconut butter (I chose to decrease the quantity as macadamia nuts are very high fat nuts) Instructions Preheat the oven to 175°C (350°F). In a food processor, blend the nuts till they turn into a chunky butter (I blended around 3 minutes, but it depends on the power of a blender you have). While the food processor is running, add one egg at a time through the chute. Let the egg be fully incorporated before you add another one. Add the baking soda and then stop the processor. Mix in the salt, coconut oil and the run the processor again for 5-10 seconds so all the ingredients are properly mixed. Finally add lemon juice and pulse to mix it in. Take a muffin tray, grease the wholes in the tray and add in the holes the the muffin papers. With the tablespoon put the mixture into the muffin papers. Bake in the oven 25 minutes until the muffins are lightly brown. Use a toothpick to check the readiness if needed. Take the muffins out from the oven and cool down. These muffins will store in the refrigerator for couple of days. Full on healthy fat, healthy protein and fibre. Fermented nut cheese I felt that this is one of these recipes, which you can be creative with, depending on what nuts you like and also what flavours you prefer in the cheese. Makes approximately 1 cup (original Meghan Telpner recipe) Ingredients For fermenting 1 cup of nuts, soaked (macadamia, cashew, almond) 1 acidopholous probiotic capsule + 3 tbsp of water (I had probiotics containing lactobacillus bacteria, so I used that) or 3tbsp of pickle brine, kombucha For flavouring 1/2 tsp of Himalayan or sea salt herbs/flavours of your choice (fresh basil and balsamic vinegar; cinnamon and organic dried cherries; cranberries; turmeric and nutritional yeast, lemon and dill, thyme and pistachio etc) Instructions Soak the nuts in water for 6-8 hours (add in the water half a tsp of sea salt, which help to make the nuts more bio-available). Rinse the nuts after soaking. In the food processor, combine nuts with probiotic (mix the powder from the capsule and discard the capsule) and water or brine. Blend until smooth. Put the mixture in the cheesecloth or nut milk bag and set on your counter for 36h or dehydrate on low for 24 hours. Once fermented, put in the bowl and mix in the preferred flavours (see above in the ingredients). I added basil and organic balsamic vinegar. Taste and adjust seasoning. But bare in mind that the flavour will become stronger as the cheese ages. Put te mixture to a sheet of parchment and roll into a log shape. Put it in a seals airtight container and store in your fridge to age for 4-6 days. Once ready, transfer to a new fresh sheet of parchment and enjoy within 4-5 days. Enjoy!

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

Heartburn is becoming more and more of an issue, people struggle with in a modern society. Have you experienced heartburn and have you struggled to find relief from the symptoms or wondered if you are able to get rid of it altogether? In the below article I will cover what is heartburn, what are the signs for heartburn, what causes it and also what are the natural treatments for the symptoms. What is heartburn? Heartburn causes painful burning feeling in the upper abdomen or chest and is a form of uncomfortable indigestion. It's closely related to acid reflux. If you are regularly experiencing heartburn, then you could have also developed GERD (gastroesophageal reflux disease). If you wonder what are the differences between heartburn, acid reflux and GERD, then acid reflux is the flow of acid from your stomach into the oesophagus that causes heartburn. Some acid reflux in healthy people is normal as long as it does not cause pain. With GERD it's much more serious as over time it can cause permanent to tissue within the oesophagus (could even turn into cancer). If your heartburn has developed into GERD, you have difficulties with swallowing, chronic coughing, difficulties with breathing and severe chest pain. Very often this severe GERD symptoms happen at night and keep coming back. When you have heartburn, you tend to experience: Burning unpleasant feeling in the chest after the meal Burping or passing gas after meals Bloating Noises in the stomach Have difficulties with sleeping or laying down because of pain Gum tenderness and bleeding Swelling and pain in the throat Bad breath due to acidic foods and sour taste in your mouth Dry mouth People who are experiencing heart burn, need to dig deeper to understand if there are bigger underlying issues, such as disfunction of the gut. If the gut issues are not being addressed (a person may have a leaky gut), this could lead to nutrient deficiencies, low immunity and low energy levels. Heartburn develops, when stomach contents (including acids) or gas like up into your food pipe and irritate the lining of the oesophagus. Despite what people assume, acid reflux symptoms are not signs that you have high stomach acid. Very often it's other way around. Many people with indigestion produce too little stomach acid, but they consume foods that lead to acidity. In order to improve this issue, you want to naturally balance pH levels of your stomach, which leads to more alkaline environment. It can take time to figure out what exactly is causing your heartburn symptoms. But there are specific foods and lifestyle habits that are known to trigger heartburn or acid reflux. Heartburn and acid reflux causes Unhealthy diet, with lots of processed foods, caffeine, alcohol, sugar, refined grains, high-sodium foods Eating large meals, especially close to bedtime Being obese or overweight Food allergies or sensitivities High stress levels Nutrient deficiencies (like magnesium, potassium) Using certain medications, like ibuprofen, aspirin, antibiotics, muscle relaxers, some blood pressure medications Older age- heartburn and GERD issues increase with age due to natural changes in the acid and saliva production as well as slower digestion A history of hiatal hernias Pregnancy Not moving enough How to treat heartburn naturally? It's common for people to use antacid medication to alleviate symptoms. But unless you make lasting changes to your diet and lifestyle, the heartburn is likely to come back. Improve your diet and avoid foods that trigger heartburn: Avoid processed foods high in sugar, refined oils, additives, salt Avoid caffeinated drinks Avoid alcohol Avoid energy, sugary and carbonated drinks Limit or quit consuming added sugar or any artificial sweeteners Limit frying foods, especially with oils like vegetables oils You might want to cut back on acidic foods like tomatoes, garlic, onion, citrus fruits Consume more vegetables (like asparagus, cucumbers, leafy greens, artichoke, ginger, fennel), healthy fats, herbs like parsley, bone broth, probiotic foods, free-range chicken, grass-fed beef etc. You might also want to try and take digestive enzymes and taking a tablespoon of apple cider vinegar in a small glass fo water before your meal. Also, eat smaller portion sizes, as it has then less pressure on the digestive system. And make sure you don't eat 3-4 hours before bed to allow the digestion to finish before falling asleep. Try and limit your intake of caffeine to no more than 1 to 2 cups a day (if you are unable to quit consuming drinks like coffee or energy drinks) and drink the caffeinated beverages before lunch to make sure you don't affect your sleep at night. Maintain healthy weight and exercise regularly It's important to engage with regular movement and avoid long periods of sitting. Exercise also helps to reduce inflammation in your body, help you to cope with stress better and improve sleep. Avoid too much alcohol and smoking If you consume too much alcohol and also smoke, you impair your muscle reflexes, increase the production of acid as well as influence the inflammation levels in the body. Sleep with your head higher than your digestive organs This will help stop stomach acid from coming up. If the heartburn symptoms keep coming back even after doing the above, then it's best to consult with your doctor.

Collagen is something many of us relate to beauty products, or you might have read about it as a beneficial supplement. But what is collagen and why do we need it? If you didn't know, collagen is the most abundant protein in your body. It is found in your muscles, bones, skin, tendons, digestive system and blood vessels. Collagen is what gives your skin the elasticity and strength. Collagen is the glue that helps hold your body together. As we age our collagen production starts to slow down- we feel it in our joints, we see it on our skin (wrinkles). Also, if you consume too much sugar, sunbath too much, smoke- this also affect the production of collagen. Below I will cover in more detail the importance of collagen, different types of collagen and also how can you incorporate more collagen into your diet. Collagen contains 19 different amino acids, including glycine, glutamine, arginine and proline. Proline and glycine are two very important amino acids, but they are not abundant in animal meats. So if we don't consume for example animal organ meats, our bodies are not getting enough of these amino acids. Benefits of collagen Supports healthy skin and healthy hair Strengthens your nails and teeth Reduces stretch marks and cellulite Reduces joint stiffness and pain Helps healing leaky gut Improves energy Improves muscle mass Boosts metabolism Improves liver health Protects cardiovascular health Different types of collagen We have around 16 different types of collagen in our bodies. Type 1 (type I) collagen is the most abundant in our bodies, which constitutes around 90% of total collagen. Type 1 (type I)- this collagen helps to form our tendons, ligaments, organs, skin, bones and is also found in our digestive tract. Crucial for wound healing, giving our skin the elastic and stretchy feeling Type 2 (type II)- helps build cartilage found in connective tissues. Helps with joint pain Type 3 (type III)- makes up our skin, organs and forms blood vessels and tissue within your heart Type 4 (type IV)- forms basal lamina- needed for nerve and blood vessel functions. Basal lamina line also our respiratory surfaces, digestive organs and is found in between your top layer and deepest layer of skin. Type 5 (type V)- needed to make surface of your cells, tissue in woman's placenta, hair strands, removes waste, provides nutrients and oxygen to the growing baby Type 10 (type X)- helps with bone formation- important for bone fracture healing. Sources of collagen It's important to get collagen from different sources to help to get the different types of collagens into your body. Your body is also producing collagen itself. Chicken collagen- type 2. Most supplements contain chicken collagen Beef collagen- type 1 and 3. Great for creatine production, building muscle and it also helps body to make its own collagen Fish collagen- type 1 Egg shell membrane- found in the egg whites and egg shells. It contains the most type 1, but also type 3, 4 and 10 collagen How to get collagen from food? The best way to get more collagen into your diet is to consume bone broth. You can also use bone broth protein and add it into smoothies. Bone broth Bone broth is more superior than collagen peptides. You are getting more collagen from a scoop of bone broth than from collagen. Bone broth also contains glucosamine, chondroitin and hyaluronic acid- all critical for our gut and for our joints. Our joints are made of 90% collagen and 10% of glucosamine, chondroitin and hyaluronic acid. Also your gut lining is made up of collagen, glucosamine, chondroitin and hyaluronic acid. Hyaluronic acid helps with tissue regeneration for joints and is great for sports injuries. Chondroitin is a vital part of cartilage, giving it elasticity by helping it retain water. Glucosamine is a compound found in cartilage that surrounds your joints, in your ligaments, tendons and in your gut lining. All of these are vital for your health. You can buy bone broth from store or you can easily make it at home. Here you can find instructions how to make it. Other foods that boost collagen Other food sources that boost the body's ability to make collagen are: Fish and shellfish Chicken Egg whites Berries Citrus fruits Tropical fruits (mango, kiwi, guava, pineapple) Red and yellow vegetables, like bell peppers Garlic Leafy greens (kale, spinach etc) Beans Avocados Tomatoes Hydrolysed collagen peptides You can take collagen supplements, add hydrolysed collagen protein powder to your smoothies or other drinks (like fresh juices) and mix collagen powder into other healthy meals. Collagen peptides contain the same set of amino acids and nutrients as collagen, but have undergone a process called hydrolysis to break them down. Collagen peptides are typically taken from the skin, bones and hooves of animals. Hydrolysed collagen powder can be mixed both in cold and hot water and is easy for the stomach to digest and break down. It also absorbs better into bloodstream than regular collagen protein. When you are supplementing with collagen in your diet, look for names hydrolysed collagen, collagen peptides or collagen hydrolysate. Collagen vs. gelatine Gelatine is derived from collagen and full of the same goodness. As bones are simmering in the broth, the collagen in the bones is slowly breaking down into gelatine. Gelatine is very good if you have allergies or food sensitivities, as it helps to heal your gut lining, same as collagen. I have been making gut-loving gummies from gelatine, which the whole family absolutely loves. As well as consuming collagen rich foods, it's important to support the collagen usage in the body and also to make sure you don't loose te collagen you have. Consume lots of antioxidant rich foods such as turmeric, rosemary, blueberries, goji berries, camu camu berries and vitamin C rich vegetables and fruits like broccoli, Acerola cherries, kiwis, sea buckthorn berries. Though there are many topical collagen products out there like creams and serums, I do believe, it's always better to start with health from the inside, to make sure you consume collagen through your diet- therefore supporting your whole body from your bones, organs, ligaments, tendons, to your gut, nails, hair and skin. It's also important to note here, that too much sugar and refined carbohydrates cause inflammation in the body and damage collagen. If you are looking for advice how to improve your diet, to have it more healthy and balanced, don't hesitate to reach out to me for nutrition counselling at info@katrinpeo.com.

Did you know that your liver is the largest solid internal organ in your body- about the size of a football and weighing between 1.36-1.59 kilograms (47-56 oz)? Did you also know that your liver performs more than 500 functions in your body and healthy liver filters around 1.7l blood every minute? Liver is the only organ in the body which has the ability to grow cells and regenerate itself. It can be split in half and transplanted into another human being. When portion of your liver is removed, the portion than remains in the body is able to regenerate itself to nearly its original size- though not the same shape. While as per some studies you can live with only 25 to 30 percent of your liver, you would die without it as without your liver: different chemicals, toxins and digestive byproducts will build up in the blood your blood will not clot, which causes uncontrolled bleeding you will have less defence against fungal and bacterial infections On the other hand if you take care of your liver, you'll have: Improved energy levels Sharper mind and a positive mood Better oral health and fresher breath Clearer skin Fewer infections in your body and stronger immune system Less digestive issues and more regular bowel movements Regular menstrual cycle with reduced PMS What are the main functions of your liver? communicates with other digestive organs, receiving information about the level of available nutrients or the presence of threats like toxic substances, heavy metals and prescription medications helps to eliminate pesticides, drugs and caffeine from the blood manages the conversion of fats from your diet and manufactures triglycerides and cholesterol helps to make, convert, neutralise and eliminate hormones helps to spread nutrients throughout the body via the bloodstream and keeps the amount of nutrients in the blood supply at optimal levels converts vitamins to their active form and stores for later use removes excess histamine from the body manages our energy levels supports our metabolism Takes the carbohydrates you consume from your food and turns them into glucose, a form of energy, to be stored for later use manages our blood sugar levels produces bile What are the symptoms of a sluggish liver or a liver disease? abdominal pain (liver damage causes pain in the centre or right upper part of the belly; if the liver becomes swollen, the pain will also extend across the abdomen and down toward the belly.) bloating and constipation nausea and vomiting sluggish energy and always feeling tired chronic infections brain fog and trouble concentrating headaches, including migraines skin issues, eczema hormonal issues with irregular periods in women (where for example your oestrogen is much higher than your progesterone and since liver helps to break down oestrogen and eliminate via your gut, it's important to have your liver working properly so excess oestrogen can be eliminated by the body) jaundice (yellowing of your skin) dark urine excessive sweating mood swings etc What can cause a sluggish liver or liver damage? Consuming too much alcohol Prescription drugs or antibiotic use High stress levels and hormonal imbalances Air pollution and therefore environmental toxin exposure Exposure to chemically sprayed crops (fruits, vegetables, grains) Unprotected sex that spreads viruses/infections Using chemical household and beauty products Autoimmune or inherited liver disease Obesity (due to eating many packaged foods that contain high amounts of sugar and refined oils) Avoid: Heavy drinking, too much alcohol and too much caffeine Packaged ultra-processed foods with refined oils, sweeteners, artificial colours Sugary drinks and snacks Refined grains Fruits and vegetables sprayed with chemicals pesticides and herbicides Factory farmed animal products and fish How can you support your liver so it actually functions at its full capacity? Consume an anti-inflammatory diet and choose organic wherever possible. The best foods to consume for your liver: Bitter greens (rucola, dandelion, chicory, mustard greens, collards, Swiss chard) prior the main meals Sour foods (great way to start your day with a couple slices of lemon in a big glass of water), but also lime, grapefruit Garlic Leafy greens and grass (spinach, chlorella, barley or wheat grass) Fresh herbs (parsley, coriander, turmeric, oregano) Broccoli sprouts Cruciferous vegetables (cauliflower, broccoli, kale, Brussel sprouts) Beetroot Avocados Globe artichokes Anti-oxidant rich foods (berries (like blueberries, cranberries) Apple-cider vinegar Coconut oil Green tea (such as Matcha tea) Probiotic foods (fermented vegetables, kombucha, kefir) Raw local honey Turmeric Supplements great for your liver: Dandelion root (in capsule and tea form)- helps balance fluid levels in the body and boosts the liver’s function to quickly eliminate toxins, helping with blood sugar levels, relieving indigestion and strengthening the immune system Milk thistle- great source for antioxidant called silymarin, which prevents the depletion of glutathione (a very important body's antioxidant) in the liver Liquorice root - liquorice root extract has anti-inflammatory properties and can help soothe gastrointestinal problems. Holy basil (also known as Tulsi) Reishi Cordyceps Schisandra Burdock root In addition reduce your stress levels, exercise regularly and get adequate amounts of sleep to keep your liver healthy. If you need help and guidance around your health challenges, want to improve your nutrition, don't hesitate to reach out to me for health and nutrition coaching at info@katrinpeo.com.

If you're grappling with hormonal or digestive issues, prioritising your digestive health is crucial. Incorporating fibre-rich foods and cruciferous vegetables like cauliflower into your diet can support liver health and overall well-being. This cauliflower chickpea salad offers a delicious and convenient way to increase your fibre intake, supplemented with a variety of spices to help you reach your goal of consuming 30+ plants per week. Cauliflower and chickpea salad Serves 2 Ingredients 1/2 cauliflower, cut into smaller pieces 2 tablespoons of extra-virgin olive oil Sea salt Pepper 125g of cherry tomatoes, I used mix-coloured 200g of chickpeas from a tin or box, I use these ones (drained and rinsed) 50g of rocket (arugula) leaves 20g of mixed seeds, I use this one 3 tsp of Greek yoghurt 2tsp of finely chopped mind leaves Red sauce for cauliflower (I make a little bit more as this is a great sauce also to use for meat balls, chicken, mixed into greek yoghurt for a dipping sauce, a sandwich spread etc). Take a jar and put all the below ingredients in there: 200g tomato sauce 2 garlic gloves, peeled and grated or finely chopped 1/2 cumin powder 1/2 tsp of smoked paprika 1tsp of ground coriander 1/4 tsp cayenne pepper Juice of half lemon 1 tbsp of extra virgin olive oil Sea salt Put a lid on a jar and shake it, so ingredients get well-combined. Tahini dressing for the salad (I also make a bit more of this salad dressing so I have something quick to add to another salad as a dressing when I make salad during a week). Take a glass jar and put all the below ingredients in there: 3 tbsp of filtered water 1 tsp of honey Juice of half a lemon 1/4 tsp of chilli flakes 3 tbsp tahini (sesame seed paste, I use this one) 1/2 garlic glove, peeled and grated or finely chopped Sea salt and pepper to taste Put a lid on and shake the jar vigorously until all ingredients are combined. Instructions Preheat the oven to 180C and line a baking tray with a baking paper. Cut the cauliflower in the bowl and mix three tablespoons of red sauce into it. Put the cauliflower florets on the baking paper and bake in the oven until tender. Cut the tomatoes into half and mix together with chickpeas in a bowl, mix into it olive oil and a little bit of salt for taste. When cauliflower is ready, remove from the oven and bake the tomatoes and chickpeas in the oven for 10 minutes. Toast the seed mix in a pan while the tomatoes and chickpeas are in the oven. To assemble the salad, lay the rocket leaves at the bottom, then add the cauliflower, chickpeas and tomatoes. Add three dollops of Greek yoghurt, sprinkle the mint on top of the Greek yoghurt. Then sprinkle the seeds and finally drizzle with a tablespoon salad dressing at the top. Serve. Enjoy!

A topic that has come up with women I have done health histories with, is thyroid health- hypothyroidism and hyperthyroidism. And since it's something that affects many people, especially women, it's worth to look deeper into thyroid and understand what can you do to better manage your symptoms. In this post I will go through the following: About thyroid Metabolism, production and conversion of thyroid hormone Hypothyroidism Hyperthyroidism Hashimoto's thyroiditis Graves' disease Thyroid testing Other practices for thyroid health Foods to consume for healthy thyroid Foods to avoid to better support your thyroid Essential oils for thyroid health About thyroid Thyroid is a small butterfly-shaped gland located in your throat, just behind the Adam's apple. The normal size of thyroid is two thumbs held together in the shape of a V. There can be enlargements- when thyroid gland is ineffective making thyroid hormones, when it's inflamed and if there are tumours. Thyroid is your body's thermostat, regulating continuously temperature, your hunger levels, energy expenditure. Your thyroid is connected to the way every organ in your body functions- it releases and controls thyroid hormones that control your body's metabolism (a process where food you take into your body is transformed into energy). There are thyroid hormone receptor sites on every single cell in your body. If there is an imbalance in thyroid hormone production or metabolism, it's going to affect your whole body. Thyroid conditions go often unnoticed and un-diagnosed as many people experiencing symptoms of unhealthy thyroid don't actually know they have an issue with thyroid. Thyroid affects: metabolism heart rate blood pressure menstruation body temperature energy levels sleep memory digestion blood sugar How does metabolism, production and conversion of thyroid hormone work? Too often there is too much focus going on the endocrine system itself having an issue. We need to understand that everything in the body is so interconnected. The actual metabolism of thyroid hormone, the production and the conversion of it happens throughout our body. The process starts up in our brain, where our hypothalamus and our pituitary gland are in communication from our brain down to our thyroid. TSH is our thyroid stimulating hormone and it is our brain telling our thyroid to produce more thyroid hormone. Our brain is sensing what's going on with the rest of our body. Using a lot of different nutrients and cofactors our thyroid is then producing thyroid hormone- T3 and T4. T3 is the active form of thyroid hormone- it gets used up by the body right away. When our thyroid is releasing thyroid hormone, it's only releasing around 7% active form of T3. 93% of the thyroid hormone coming out of our thyroid is T4. T4 starts to travel around our body - where it gets converted into T3 in different parts of the body- like in your liver and in your gut. You can see that different parts of your body are involved in thyroid metabolism, so if any of these organs are sluggish- if our gut is not working optimally, if our liver is not working well- that maybe part of the issue if you are receiving too little or too much thyroid hormone. Hypothyroidism- an under active thyroid Hypothyroidism is by far the most common type of thyroid problem. 90% of hypothyroid cases are undiagnosed. 1 in 8 women develop hypothyroidism in their lifetime and it's also more common amongst women than in men. With hypothyroidism, your body literally slows down and you can experience the below symptoms: Fatigue Depression Moodiness and anxiety Feeling cold Weight gain Constipation Bloating Muscle weakness or aches and pains Trouble concentrating and forgetfulness Dry skin and hair Toes and fingers feel cold Women are also much more likely than men to develop auto-immune conditions of thyroid. With hypothyroid your body is not producing enough of the thyroid hormones (T3, T4 or both). The most common reason for hypothyroidism is a condition called Hashimoto's thyroiditis. It's when your body mistakenly attacks your thyroid, therefore affecting its function. Hashimoto's thyroiditis happens due to an autoimmune response (where your body is attacking your own tissue)- therefore interfering with normal production of hormones. What often causes Hashimoto's disease are high amount of stress, low immune function, nutrient deficiencies, toxicity as well as iodine deficiency. Hyperthyroidism- an overactive thyroid Hyperthyroidism is less common than hypothyroidism. It's when body produces too much of thyroid hormones. The most common cause for hyperthyroidism is Graves' disease, but taking too much T4 thyroid hormone in tablet form or lumps on the thyroid can also cause hyperthyroidism. Signs and symptoms of hyperthyroidism: Rapid and irregular heartbeat Weight loss though you are eating the same amount Sweating Increased appetite Anxiety, irritability, nervousness Increased sensitivity to heat Tremor in your hands More frequent bowel movements Brittle hair Difficulties with sleeping Fatigue An enlarged thyroid gland (swelling at the base of your neck) Comprehensive testing of thyroid There are different tests and scans used for understanding if your thyroid is functioning as it should. Doctors use visual testing of thyroid- to see if it's enlarged or if it's palpating. Also doctors get you to do blood tests. You can also order thyroid panel test from a lab (like Synlab in Estonia). Doctors can also perform ultrasound and a radioactive iodine uptake scan. Functional medicine doesn't only look at thyroid, but also adrenal health, infections, pathogens and toxins in the body. When checking thyroid health, it's important to run a full thyroid panel: TSH (thyroid stimulating hormone)- your pituitary gland in the head produces TSH, which stimulates the production of T3 and T4 Total T3 and T4 (T4 levels in your body trigger the pituitary gland either to produce more or stop producing TSH. T3 is converted from T4 by the liver and other tissues. Free T3 and free T4 (free T4 indicates how well your thyroid is functioning). Having appropriate balance between the free T3 and free T4 shows the function of thyroid as well as how good is the communication between the thyroid and pituitary gland Reverse T3 (this inactive form of T3 is produced when your body conserves energy while converting T4 to T3). If you have low levels, it could develop into hypothyroidism. If you have too much, then it can keep your cells in the body to receive the necessary amount of T3 T3 uptake- how well your body is processing T3 and putting it into various systems TPO and TGAb antibodies- if you have one or both of these present, it could indicate that you have Hashimoto's Thyroiditis (both of these antibodies are created, when your body sees the thyroid and its hormones as invaders and starts to attack them. TBG (Thyroid Binding Globulin)- this protein is responsible for circulating thyroid hormone through different body's systems. It shows how well your body is able to transform T4 to T3 and put it to use. A low level of T3 and a high level of TSH could indicate that you have an under-active thyroid (hypothyroid). High levels of T3 and very low levels of TSH can mean your thyroid is overactive (hyperthyroid). Foods to consume for healthy thyroid Wild-caught fish to get good omega-3 fatty acids (salmon, trout, herring, sardines) Seaweeds, for their good iodine content (dulse, nori, kelp) Selenium rich foods (seaweed, seafood, eggs, fish, Brazil nuts, liver, lima peans, turkey, chicken, yoghurt, spinach, bananas, raw cheese) Zinc rich foods (shellfish, red meat, poultry, legumes, seeds (pumpkin, hemp, flax), nuts, cheese, eggs, quinoa, rice, oats, potatoes, green beans) B-vitamin rich foods (beef, liver, dark green vegetables, cheese, fish (salmon, mackerel, tuna, oysters, eggs etc) Probiotic rich foods Healthy fats Bone broth Sprouted seeds, like flax, chia and hemp seeds Fibre rich foods, like seeds, berries, vegetables, beans Tyrosine rich foods (dark poultry, wild-caught fish) Foods to avoid to support thyroid health Gluten containing foods (gluten containing grains contain a protein called gliadin that your body can mistake for a thyroid molecule). If your gut is leaky and gliadin gets into your bloodstream, your body sees it as an intruder and starts to produce antibodies to it. And when the antibodies are formed, they can attack your thyroid gland. Gluten can disrupt also the communication between your gut, your brain and thyroid. Dairy (conventional dairy, where animals are raised in the factory and often fed antibiotics). If you can tolerate dairy, it's better to consume organic raw dairy, but moderately. If your body is inflamed and you are struggling with different aches and experiencing unhealthy thyroid symptoms, it could be good to try to be without dairy to see how your body feels. You can also try and consume only fermented dairy, such as kefir, Greek yoghurt. You can consume nut milks (almond, coconut, cashew ) instead of cow's or goat's milk. Make sure you read labels that there are no unwanted ingredients. Remember, that leafy greens, seeds and vegetables, sardines are also a good source of calcium. Processed sugar and sweeteners - for good thyroid health it's important to keep a good blood sugar levels (spikes and dips stress your body, raise your cortisol levels and cortisol slows down thyroid). Processed oils- vegetable oils- canola, safflower, sunflower, which are unstable and can cause inflammation in the body) and margarine. Coffee- it is a 'drug in a mug' and a stress-enhancer, especially if your daily life is already stressful. When you are stressed, your body releases cortisol, your thyroid function is lowered by pituitary gland because it is in survival mode. Other things to do to support thyroid health Get adequate amount of quality sleep (7-9 hours per night) Practice meditation and do breathing exercises Incorporate regular exercise and movement into your day Consider also using adaptogens, like ashwagandha Review your personal care and cleaning products to make sure you are not putting unnecessary toxins on your body or inhale them in your home Drink adequate amounts of water Incorporate self-care in your daily life Essential oils for thyroid support It's also good to use essential oils to support your thyroid. You can create a below mix in a roller bottle: 5 drops of peppermint 5 drops of lavender 5 drops of myrrh 5 drops of lemongrass 5 drops of frankincense 5 drops of clove Fill the bottle with a carrier oil of your choice (fractionated coconut, jojoba) Mix it together and roll directly on your thyroid A detox bath: Fill your bathtub with water Add 1/2 cup of apple cider vinegar Add 1/2 cup of baking soda Add 1/2 cup of sea salt Add 1/2 cup of Epsom salt or magnesium flakes Add a 5 drops of frankincense, grapefruit essential oils and 2 drops of rosemary essential oil Soak in the bath for 20 minutes I hope the above gives you a good overview how you can better take care of your thyroid. If you need support and guidance how to reduce inflammation in your body that affects also thyroid health, don't hesitate to contact me at info@katrinpeo.com for health and nutrition coaching.

This is a salad I started to make two summers ago and it has become one of our family favourites. It compliments very nicely grilled meat. Grilled pear, fig and goats cheese salad For 8 persons Ingredients 1 bag or box of rucola salad 1 pot of Basil leaves 6 figs 2 medium sized pears 2 red onions 1 box of goat's cheese you can crumble A handful or two of pecan nuts 1 tsp of butter Salad dressing 4 tbsp of olive oil 2 tbsp of balsamic vinegar 1 tbsp of maple syrup 1/2 tsp of salt 1/2 tsp of pepper Instructions Pre-heat the oven to 185C degrees. Peel and cut the pears length wise. Put the pears on the oven pan. Melt the butter on the stove and pour over the pears. Bake pears in the oven for 20min or so. Toast pecan nuts in the pan on a medium heat. Cut the red onion into thin slides and put in a water with a little bit of sea salt to soak for 15 minutes. This removes the strong flavour of the onion. Wash rucola salad and basil leaves, use salad dryer if you have it. Take a big serving plate and put the rucola leaves and basil leaves on the plate. Cut up the figs into sectors and put on top of the salad. When pears are ready, remove them from the oven, cool down and add to the salad. Drain the onions and put on top of the figs and pears. Then crumble the goats cheese on the salad. Sprinkle the pecan nuts on top of the salad To make the dressing, mix together olive oil, balsamic vinegar, maple syrup, salt and pepper. Pour the salad dressing over the salad. If you have any sprouts or microgreens, sprinkle them at the very top of the salad. Enjoy!

The prevalence of added sugar in modern diets has raised many concerns about its impact on overall health. In this article I cover the reasons why you may benefit from reducing your intake of added sugars, shedding light on the potential health risks associated with excessive consumption. I also give you a list of all the sweeteners (sugars and artificial sweeteners), what are good to reduce or avoid and what to use instead if you want to sweeten your food. Is added sugar bad for your health? If you are not being mindful about the foods you eat- consume many packaged foods and eat foods like cakes, cookies, candies, ice-cream or drink soft drinks like Coca-Cola, Sprite, Fanta etc, you definitely increase your risk for various illnesses. A diet high in sugar can promote oxidative stress, which leads to cell damage. As we know glycose is paramount for the functioning of our cells, especially for the brain as it consumes around 20% of your daily energy intake. But it's important to note here, that our brain needs an average of 130g from glycose a day, while many people consuming modern western diet exceed that several times without knowing it. Below are just a few health issues, a high-sugar diet can cause over time: Diabetes Heart disease Leaky gut (sugar changes the gut microbiota in a way that increases intestinal permeability, plus added sugar feeds yeast (leads to candida) and bad bacteria) Certain types of cancer like breast cancer, small intestine cancer, colon cancer Fatty liver Brain related illnesses Skin issues and allergies Hair loss Insomnia Dizziness Tooth decay Ages the body Causes wrinkles ADHD Hypertension Alzheimer's Sweeteners- the worst, not too bad and fine to consume, but sparingly When you want to limit your intake of added sugar or avoid it, you need to be smart when shopping your groceries. Always read the labels on packaged foods! I have taught my kids to follow these basic rules when checking food labels at stores: if sugar is listed as number one or two in the ingredients list, you know the product is mainly made of sugar one teaspoon of sugar is 4g. So if they want to buy morning cereal, where on the box it states 60g of sugar per 100g (and it's a 300g package), there is 45 teaspoons of sugar in the package. If they do this calculation, they likely put the box back on the shelf. if they can't recognise (or pronounce) the name of the ingredient in the list of ingredients, it's not worth putting the product in your shopping basket. if they want to know if the product contains any added sugar, one way to find out is look for hidden sugars in the ingredients list ending in "ose" (fructose, maltose, dextrose etc) Foods that commonly contain sugars include: Salad dressings Sauces (barbecue, hickory) Plant milks (coconut, soy, almond) Cereals and granola bars Mustard and ketchup Yoghurt Protein powders Deli meats (ham) Cured meats (bacon, prosciutto) Liver pate Store bought ceviche Canned soups Kombucha Common forms of sugar Sugar comes in different forms: granulated sugar, syrups, sugar alcohols, -oses, -ides, natural sugars, artificial sweeteners. Sugar Brown sugar Raw sugar Cane sugar Castor sugar Confectioner's sugar White granulated sugar Icing sugar Invert sugar Beet sugar Cane syrup Carob syrup Date syrup Corn syrup Corn syrup solids High-fructose corn syrup Malt syrup Maltodextrin Maple syrup Rice syrup Refiner's syrup Buttered syrup Nectars (for example, peach or pear nectar) Corn syrup solids Fructose Glycose Glycose solids Maltose Sorbitol Sorghum syrup Sucrose Ribose Saccharose Galactose Lactose Dextrose Dextrane Anhydrous dextrose Confectioner’s powdered sugar Blackstrap molasses Molasses Disaccharide Monosaccharide Polysaccharide Agave nectar Coconut sugar Coconut nectar Fruit juice Date sugar Golden sugar Granulated sugar Evaporated cane juice Honey Rice malt Treacle Stevia What are the worst sweeteners you should try and stay away from? Artificial sweeteners, like aspartame, sucralose, acesulfame, saccharin. They change the bacterial makeup in your microbiome, which can lead to weight gain, diabetes, metabolic disorders, autoimmune problems High-fructose corn syrup- which is derived from the stalks of corn and then converted to syrup through a chemical process. It does not need to be digested and therefore goes straight into your blood, raising blood-sugar and contributing to hormonal issues like leptin resistance (leptin is your 'feeling full and satisfied' hormone). This again could cause weight-gain and weight-loss resistance. White refined sugar What sweeteners to be very mindful about when consuming? Agave nectar- though it's considered healthy alternative to sugar, it's very high in fructose. Fructose goes straight to your liver, which is turned there into fat. Too much fructose can cause fatty liver. Brown-rice syrup- it's made of brown-rice and enzymes. Using a lot of brown-rise increases your exposure to arsenic (which is a poison). Enzymes used in rice-syrup are very often from barley (which contains gluten). So better to consume it very mindfully. Turbinado or raw cane sugar What sweeteners to use if you do choose to sweeten your food (use them very sparingly though)? Monk fruit or luo han guo- fermented from the pulp of monk fruit. Make sure you get pure monk fruit without any added ingredients. Same as with sugar alcohols, it can cause upset stomach, so consume sparingly. Stevia- as long as you use the raw organic stevia in it's green form, you will get the best health benefits from it. Not everyone like the taste of stevia though. Sugar alcohols (xylitol, erythritol, mannitol, sorbitol)- these don't have an effect on blood-sugar, but they can have a laxative effect, so not everyone can consume them. As your body does not completely digest them, these sugar-alcohols can end up fermenting in your gut and causing gas and bloating Maple syrup- always look for 100% pure and organic maple syrup and the darker the syrup the better as it contains higher amounts of antioxidants. Honey- it's 50% glucose and 50% fructose. Honey has great benefits as long as you buy it raw, unpasteurised, unfiltered and where possible, local. It contains antioxidants and bee pollen, which help to boost your immunity. Molasses- which is made by boiling raw sugar down many times. Blackstrap molasses is the most nutrient-dense form of molasses with least amount of sugar and contains more iron than any other natural sweetener. Fruit juice- as long as it's freshly pressed and without any added sugar, it's ok to use it and also drink it- but occasionally and in moderation. Fruit juice does contain vitamins and antioxidants, but it's still fructose. When possible, rather eat the whole fruit to get the benefits of fibre present in the fruit. Dates- dates are very high in fructose, so do consume them sparingly (1-2 dates is more than enough). Dates are good for constipation. Coconut sugar/coconut nectar- derived from the blossoms of the coconut tree. Though processed, they do contain some nutrients and inulin fibre which slows down the absorption of glucose in your body. What are the best food to sweeten your food as they are naturally sweet? Coconut milk Coconut flesh Coconut oil Sweet potato Pumpkin Summer squash Cinnamon Whole fruit Berries Here is just an example of added sugars in some foods and drinks sold in Estonia. I understand that giving up sugar can be a real challenge for many. As scientists say, sugar alters brain circuitry in similar ways to cocaine, which is well known to alter the dopamine and opioid systems in the brain. But a change starts with a choice. Even if you start to be more mindful about how much sugar you consume, or what sweeteners are in your foods and opt for healthier versions of sweeteners, you do a great favour to your body! If you need help and guidance, how to determine hidden sugars in foods, how to reduce added sugar intake in your day to day diet, don't hesitate to reach out to me for nutrition coaching, by e-mailing me at info@katrinpeo.com.

This soup is a perfect meal for autumn and winter season, when you are looking for something light, healthy nutritious and easy to make. A velvety pumpkin soup Makes 6 portions Ingredients 1 butternut pumpkin 2 medium sized carrots 4 garlic gloves 1 onion Bone broth Goat's cheese spread Pumpkin seeds Broccoli sprouts (optional) Miso paste (optional) Salt Olive oil Pepper Cayenne pepper Instructions Preheat the oven to 190C (375F). I have found it easier to not to peel the pumpkin, but put it in the oven with peel on, as the peeling of raw pumpkin is really not easy. So what I do, is first properly wash the butternut pumpkin, then cut it into 1.5cm slices. Then I cut each slice into four pieces. Put the butternut pumpkin pieces on the oven pan. Peel the carrots and cut similar sizes or slightly smaller as you cut the butternut pieces. Put the carrot pieces on the same pan as the butternut pumpkin pieces. Take 4 garlic cloves, keep the peel on and put them on the same oven pan. Take the onion, remove the peel and cut into 4 quarters. Add the onions to the pan. Sprinkle a little bit of salt and olive oil on the vegetables and mix. Spread the vegetables evenly on the pan and put in the oven. Bake for 25 minutes. Meanwhile toast the pumpkin seeds in the pan. As you can see from the photo, I enjoy pumpkin seeds a lot, so adding them a tablespoon or two per serving. Take the vegetables out from the oven, cool slightly down. Then take the peel off from pumpkin pieces and put them in the blender. Add also the carrots to blender. Remove the skin from the garlic and add the garlic pieces along with the onions to the blender. Pour in 1cup of bone broth (you can use beef or chicken broth). Add in 2 tablespoons of creamed goat's cheese. If you have miso paste, add 1 tablespoon of miso paste. Miso paste is fermented soy beans, which is a good probiotic, but always add it at the very end, do not boil the food after you have added miso as otherwise it will destroy the probiotics. Blend the ingredients. If the soup is not warm enough, you can warm it slightly on the stove. Serve it in the bowls, top with pumpkin seeds. If you have sprouts, then sprinkle those to the top. Add some pepper. I like to sprinkle in addition a little bit of cayenne pepper to give that extra zing to the soup. Enjoy!

It all started with a butternut squash or a butternut pumpkin in the evening. My son asked if I can make soup and as I happened to have butternut squash at home, I decided to make a pumpkin soup from it. But since pumpkin was too big, I thought what to do with the leftover pumpkin as I did not want to freeze it I decided to cut the pumpkin into pieces and put all of it in the oven. And then I thought I have actually never made pumpkin muffins, and why not make muffins from the leftover pumpkin for breakfast for next morning. But I also did not want to risk that kids would not eat the pumpkin muffins and decided to make two versions of muffins- pumpkin and blueberry. I have made blueberry muffins in the past and have also two recipes in one post in my blog, but since I did not have cassava flour nor enough almond flour at home, I thought I will try an do them from gluten-free oat flour (I had not grind oats with a coffee-grinder to get the flour). But I love creativity in the kitchen and be in the flow when making food. Gluten-free and sugar-free pumpkin and blueberry muffins Makes 12 Ingredients 1 3/4 cups of gluten-free oat flour 1 tsp if baking powder 1/2 tsp of baking soda 1/2 teaspoon of sea salt 1/2 tsp of cinnamon 1/3 cups of coconut oil 1.5 tbsp of raw honey 2 room temperature eggs 1 cup of plain Greek yoghurt 2 tsp of vanilla extract or vanilla powder 1 cup of blueberries and and 1 cup of pureed butternut squash 1/2 tsp of ground cardamon Almond flakes and hulled hemp seeds (hemp hearts) Instructions Preheat the oven to 215C (400F). For pumpkin muffins, you need to have baked the butternut squash pieces in the oven for 25min at 190C (375F). In one bigger bowl whisk together all the dry ingredients (oat flour, baking soda, baking powder, salt, cinnamon). In another smaller pot mix together melted coconut oil and honey (I melt on a very low heat on the stove). Then beat in eggs, add Greek yoghurt and finally vanilla. Mix the wet ingredients into dry ingredients. Before you add blueberries into the batter, divide the batter into half- putting half in one bowl and the other half of the batter in another bowl. In a separate bowl mix 1tsp of almond flour and blueberries. Very gently fold the blueberries into one half of the the batter. Into other half of the batter, mix in the butternut squash puree and cardamon. Grease the muffin tray with butter and put the paper muffin liners into the tray. Then scoop both blueberry batter and butternut squash batter into the liners. Sprinkle the top of the muffins with almond flakes and hemp hearts (I put almond flakes on blueberry muffins and hemp hearts on pumpkin muffins). Put muffin tray in the oven and bake for 20 minutes until the muffins are golden brown. Cool them down slightly before eating. You can freeze these muffins as well, but likely if you have a family, they won't last more than half a day. So this was a journey from a butternut squash soup to pumpkin and blueberry muffins- dinner, breakfast and lunch covered. You can also upgrade those muffins, by adding chopped nuts, raisins, cocoa nibs into the batter as well before baking. Enjoy!

In the below article, I am covering the following: How what we are consuming during the day affects our sleep The importance of letting go before going to sleep How are eating and sleeping connected The importance of rest What happens to the body if you don't sleep Sleeping pills and other stimulants What foods help with sleep What things disrupt our sleep Creating a good bedtime routine A good sleep is not just something that happens at night. A preparation for good night's rest starts already in the morning- with the choices you make throughout the day. Two questions to ask yourself are: 1. Are you nourishing yourself mentally and physically during the day? Are you providing yourself good quality food; are you doing regular physical movements (not only cardio, weight exercise, yoga, but simple walking and not sitting all the time); and how about the thoughts, news, emotions you have allowed into your body during the day- have they served you or have they depleted you? 2. Are you able to let go of the unnecessary before you wind down in the evening? We are consuming a lot of different forms of energy during the day- food, oxygen, light, information- this all heats our body temperature up during the day. Consuming excessive energy is linked to hyperarousal and chronic inflammation. We need to be able to cool down at night to be able to have a good night's rest. How are eating and sleeping connected? What you eat and drink, directly influences your sleep and other way around, how well you sleep influences your food choices. We often see sleepiness as a need for fuel, not a need for rest. After a not so good night's rest we tend to drink too many coffees or other caffeinated drinks the next day, or we tend to eat more especially high-glycemic, foods that give us the quick burst of energy. Or we turn to other stimulants. When we are not getting enough sleep, our hunger and satiety hormones- ghrelin (gets elevated) and leptin (gets decreased) will not work as they should- as a result we tend to overeat and eat the wrong kinds of foods. All major sleeping disorders have some element of nutritional factor associated with them. When you have insomnia, you are high-likely not absorbing enough tryptophan, which is a precursor for melatonin, your sleep hormone in your body. Sleep apnea and snoring are linked to long-term chronic inflammatory conditions in the body. It's very important for people with sleep apnea and snoring to make life-style changes- improve their diet, physical movement. Acid reflux (GERD) can be caused by disrupted circadian rhythm. Low carbohydrate diet as well as supplementing with a small dose of melatonin could help with this and getting people off from proton pump inhibitors or other acid reflux drugs. What about rest? Due to the overload of information around us, high expectations on ourselves, our belief is that we should do more, we should reach higher and higher. And we don't consider evenings, weekends and holidays as times for rest, but we pack them full of activities. Instead of taking time to rest, we create more stimulation within us, turning us into rest-less human beings. Think how can you incorporate more rest into your daily or weekly schedule, which allows you to sleep also better at night. I have been using an Oura ring for couple of years now to track my sleep. It allows me to see how quickly I fall asleep in the evening as well. And falling asleep too quickly is also not a good sign as it indicates that you are over-exhausting yourself and are maybe not getting enough sleep for the activity level you have during the day. Read more about my experience and the benefits of Oura ring for sleep tracking, activity tracking, heart rate tracking here. What happens to your body if you don't sleep well? The constant stimulation of our mind and our body leads to hyperarousal, which leads to insomnia. People who experience insomnia have elevated heart rate, increased body and brain metabolic rates, elevated body temperatures, elevates nighttime cortisol, decreased melatonin among the other symptoms. When we don't get enough sleep, it will have an impact on our mind and our bodies, including the risk for: reduced immune function higher probability to get infections insulin resistance obesity diabetes mood disorders arthritis cancer Don't devalue and numb your sleep We need to understand what happens when we sleep in order to understand the value of sleep. Our body and brain detoxify at night, get rid of all the old cells so that we can make new cells. Our tissues repair, muscle growth and protein synthesis happen while we sleep. Hormones that regulate our growth, metabolism, stress, appetite control, get released at night. But what we consider sleep loss in our society is actually dream loss. Dreaming is as important as sleep. Dreaming and REM sleep function together to consolidate memory. If we are having problems with dreaming, we are also having problems with our memory. Dreams are essential for emotional healing- what we do is we process information and emotions at night, which are essential for learning. Unfortunately, sleeping pills, anti-depressants, alcohol suppress dreaming. Alcohol is called a double-agent, where it initially serves as a stimulant and then it flips and serves as a central nervous system depressant. So alcohol may put you to sleep, but it does disrupt our first REM sleep cycle at night. Any drug that either speeds you up or slows you down (affecting your circadian rhythm) has an impact on your sleep. So instead of numbing our sleep and creating artificial sleep with sleeping tablets, we should rather get to the root cause of what's affecting our poor night's rest. What foods help with sleep? It's important to note here, that it's best to have your dinner around 6 or 7pm, 3-4 hours before going to sleep. Eating too close to bedtime increases your body temperature and metabolic rate. Your metabolism slows down at night, as your melatonin increases and you do not want your body spend time digesting food at night while it should spend time cleaning the body, what it's supposed to do at night. Same goes for midnight snacking- try and restrict yourself from it- make yourself rather a half a cup of calming tea. Below are a list of nutrients and botanicals that reduce anxiety, promote sleep and also which foods contain those nutrients. It's good to incorporate them in your dinner. Choline- whole eggs, organ meat, caviar, fish (salmon, cod, tuna), shiitake mushrooms, beef, chicken, turkey, broccoli, cauliflower, Brussels sprouts, almonds, lima beans, red potatoes, quinoa, kidney beans etc Glycine- red meat, turkey, chicken, pork, fish, eggs, dairy, canned salmon, carob seeds, watercress, sesame seeds, pumpkin seeds, pistachio, spinach, sunflower seeds, lentils, legumes, sweet potato etc Magnesium- check my post on magnesium rich foods and supplements Potassium- bananas, oranges, apricots, grapefruit, honeydew melon, dates, raisins, prunes, cooked Swiss chard, cooked spinach, cooked broccoli, sweet potatoes, mushrooms, cucumbers, avocado, bok choy, potato, beetroot, white beans Tryptophan- chicken breast, pork chops, tofu, salmon, turkey breast, canned tuna, milk, greek yoghurt, pumpkin seeds, oatmeal, eggs, peanut butter, cashew nuts, pineapple, almonds, pistachio nuts, seaweed 5-HTP- can't be found from food, but your body used tryptophan to make 5-HTP DMAE- found from salmon, sardine, anchovies L-theanine- green tea (like Matcha), white tea, black tea)- drink all teas in the morning due to caffeine in them Calcium- sardines, yoghurt, kefir, raw milk, cheese, kale, okra, bok choy, almonds, broccoli, watercress B-vitamins- organ meats, grass-fed meat, salmon, mackerel, sardines, eggs, chicken, turkey, lamb, raw milk, yoghurt, kefir, cheese, green leafy vegetables, nuts and seeds, spirulina, legumes, nutritional yeast Omega-3 fatty acids- salmon, mackerel, walnuts, cod liver oil, chia seeds, herring, flaxseeds, hemp seeds, sardines, anchovies, egg yolks, natto etc) Phosphotidylserine- soy lecithin, bovine brain, mackerel, chicken heart, herring, tuna, chicken leg, chicken liver, white peans, chicken breast, mullet veal, beef, turkey leg, cod, sardine, trout etc) Melatonin- tart cherries, asparagus, pomegranate, tomatoes, olives, broccoli, cucumber, rolled oats, grapes, walnuts, sunflower seeds, peanuts, flaxseeds etc Lemon balm tea Reishi tea Valerian root- (in a tea, capsule, tincture or liquid extract) Kava-kava (as a tea, tablet, tincture) Skullcap (as tea, tincture, capsule, extract) Hops (as tea, extract and supplement) St. John's wort (as tea, tincture, capsule, tablet, oil-based skin lotion) Passion flower (in tea, tincture, extract) Poppy seed Linden tea- reduces anxiety in the body, dialetes blood vessels and lowers blood pressure CBD- can help to calm the central nervous system. Take it in the morning after breakfast for anxiety and in the evening after dinner for insomnia Lavender essential oil- rub 1-2 drops with carrier oil underneath your feet and/or pulsing points in your body (wrists, behind the ears, behind your knees or defuse lavender oil in your bedroom Roman chamomile essential oil- use the same way as lavender essential oil. Chamomile tea is also good, but be mindful not to drink a lot as it's minor diuretic. Melissa essential oil- use the same way as lavender essential oil Jasmine essential oil- use the same way as lavender essential oil Some ideas for dinner or a snack around 6-7 pm to induce sleep: Small glass of tart cherry juice Half a banana with a few almonds or walnuts Linseed crackers with almond butter Gluten-free oatmeal with a little bit of honey, dark cherries, hemp seeds Small glass of warm goat’s milk kefir with turmeric and a dash of cinnamon Passion flower, lemon balm or valerian tea What disrupts sleep? Below are a list of common things that causes disruptive sleep: High levels of stress Acid reflux Sleep apnea Thyroid disorder Effects of certain stimulants and medications Eating too close to bed time Hormonal changes Poor diet Alcohol- as said alcohol does have an impact on our body's ability to dream, but it also puts burden on our liver (liver detoxifies at night) Gluten- if you have celiac disease or gluten-sensitivity, consuming gluten impacts your health, inflammation in the body and can disrupt your sleep Caffeine- though some people are able to drink coffee after dinner and still be able to fall asleep, their sleep quality does get affected. Aim to reduce your caffeine intake and consume it before 12pm for it to have minimum effect on your sleep A healthy microbiome in our gut also has a positive influence on our sleep. What can you do for a good night's sleep? Same as the sun goes down, air cools down in the evening and at night, we should allow our bodies to slow down and cool down for the bedtime and sleep. Good quality sleep and dreaming is driven by melatonin and also by our core body temperature. When we over-consume different types of energy highlighted above during the day and in the evening, we can't cool down at night. Melatonin dilates distal blood vessels, peripheral blood vessels allowing the heat to rise to the surface of the body, where it gets dispelled. To aid with digestion, it's good to sleep at the beginning of the night on your left side to get more blood into your liver and small intestine. If you do wake up in the middle of the night, turn over to the right side to get more blood into your stomach and heart which help you to prepare for the day ahead. Develop yourself a a good night-time routine, incorporating activities from below: Manage stress through meditation, breathing exercises, yoga, pilates or other calming physical activities involving slow movements and breathing Read calming books Keep a gratitude journal, where you write every evening before going to sleep three things you are grateful for Connect with your loves ones Reduce or avoid the exposure to artificial light in the evenings (phones, TV, tablets, LED lights). It's good to wear blue-blocker glasses that blocks the blue light coming into your eyes and affecting melatonin production in the body Use blackout curtains in your bedroom if possible to avoid any light disrupting the sleep Make sure you get enough natural light during the day Exercise for 30-60 minutes a day to promote better sleep Don't eat 3-4 hours before going to sleep to allow your digestion to finish it's work You can drink a cup of calming tea (see above for options) Try and go to bed at the same time every day, best around 10pm and wake up at the same time every day. Keep your bedroom temperature cool as it promotes sleepiness Use essential oils- diffuse them in your bedroom and/or put them underneath your feet You can also supplement with Magnesium Glycinate within one hour from going to bed If you use your mobile phone as an alarm, remember to put it in an airplane mode to avoid unnecessary radio waves and disturbing notifications at night If you want to understand better about your sleep quality, sleep cycles, resting heart rate etc, consider getting for yourself an Oura ring Many people with sleep disorders have lost their faith in their capacity to sleep. Try and create positive thoughts around sleep, try different recommendations from above and try to let go of the issues, thoughts, feelings before falling asleep. Sweet dreams! If you need help with improving your sleep hygiene, improving your nutrition, don't hesitate to reach out to me for health and nutrition coaching at info@katrinpeo.com.

How often do you feel that your heart races, your breath quickens, maybe your palms start to sweat, your muscles tense up, you feel nauseous, you loose appetite, you experience diarrhoea etc? These are stress hormones causing you feel this way. This stress response is natural mental and physical response and good, when you are in a fight or flight situation, like where you need to run for your life. But when you are experiencing stressful feeling on a day-to-day basis, it can put your health at great risk, especially over time. Below I will highlight how stress can impact your body, so you are aware and can mindfully take action to reduce stress and counteract it with calming activities. I will also highlight some foods that are specifically good for stress relief. Racing heart Stress makes your heart pump faster so that blood can reach your limbs and vital organs faster. Fast breathing Stress makes your muscles that help with breathing tense up leaving you out of breath High blood pressure Stress hormones also tighten your blood vessels which can lead to higher blood pressure Higher risk of heart attack If you have an increased heart rate and high blood pressure for longer period of time, it damages your arteries, makes your heart work harder, leading to a heart attack. Headaches Stress very often triggers and intensifies tension headaches. Increased chances of depression If you are chronically stressed, it wears you down emotionally and can lead to depression Insomnia Racing thoughts and pounding heart makes it harder to fall asleep and also stay soundly asleep leading to insomnia Heartburn Stress increases the production of stomach acid in your stomach and causing heartburn. And no, acid blockers are not the solution here, as they lower the stomach acid, but allow other symptoms like small intestine bacterial overgrowth to develop due to undigested food if there is not enough stomach acid in the stomach to break down the food. Stomach pains and digestive issues Stress often influences digestive system causing nausea, stomach ache and other digestive issues. Overeating and not eating are often the responses to stressful situations, days, weeks. Your liver also produces extra blood sugar under stress, which over time makes your body not handle this surge of constant glycose, increasing your risk of developing type 2 diabetes. Weaker immune system If you are experiencing stress during a long period of time, it weakens your immune system, leaving your body more vulnerable to catch colds, viruses and infections. Negative effect on your libido Stress and the exhaustion that comes with it often causes low sex drive. In men stress also causes erectile dysfunction. Irregular menstruation As stress influences hormones, it can throw off your menstrual cycle or in case of severe stress period can stop altogether. Issues with fertility In a stressful period, your body does not even think of making a baby. Stress interferes with the reproductive system both in women and in men, making it harder to conceive. Tense muscles When you are stressed you will feel the tension-related backaches, neck pains, tension in your shoulders. Stress tenses your muscles, which is supposed to happen only for a short period of time, so you can quickly deal with the stressful situation. Long-term stress causes long-term tension and pain in the muscles. Managing stress As you can see stress really influences your whole body and if nothing done about managing the stress, it can break down your body piece by piece. What are the actions you can take to manage stress? Identify the triggers and see how you can avoid at least some of them Maintain a healthy diet filled with whole foods and avoiding processed foods Minimise or eliminate the use of caffeine and alcohol Aim for 7-8 hours of sleep per night Exercise on a regular basis- walking in nature, a combination of cardio, weight and relaxing physical movements Stay socially connected to receive and provide support when and where needed Practice active breathing and meditation- try to find 5-10 minutes in your day for these activities Make time for self-care, relaxation and rest What foods to incorporate more in your diet to help calm the stress? Green leafy vegetables- high in vitamin C, magnesium and folate Avocados- high in B vitamins, potassium Asparagus- high in folate Garlic- helps to reduce the amount of stress hormones body produces and protects against diseases Dried apricots- high in magnesium, vitamin C and fibre Bananas- high in potassium, contain B vitamins and tryptophan Broccoli- high in vitamin C Blueberries- high in vitamin C and antioxidants Fermented foods- gut is the number 1 place to start when you feel stressed or anxious. Beneficial bacteria you get from fermented foods have a direct impact on your gut and on your mood. Fish- specifically salmon, because of it's high Omega-3 fatty acid content Plain Yoghurt- apart from having a good impact on your gut, yoghurt also helps to calm the brain. Add some blueberries, chia seeds, almonds to it to create a healthy breakfast. If you feel your stress is becoming totally overwhelmed, seek help from a therapist. Talking with someone and getting them to help you see the bigger picture can get you to have a different perspective on your situation and life. If you are looking to gain more balance in your life in different areas that influence your health, don't hesitate to contact me for health and nutrition coaching at info@katrinpeo.com. Learn more about my health and nutrition coaching services under Services menu.

This meal has been one of those our family comfort foods for several years now- packed with great nutrition, easy to make and one of those meals that your friends want to definitely try to repeat it at home. Ok, you need to love to eat fish though. If I can remember the first time we had it was at my sister's house in Sweden. I loved the combination of roasted beets, salmon with goat's cheese topping, the bitterness of rocket and the subtle sweet taste of honey combined with crunchy pumpkin seeds. Since I am one of those who struggle following recipes, but rather approach meals with creativity, I won't be able to give you exact measurements. But you can't mess this one up, I promise you. Oven-baked salmon with roasted beets on a bed of rocket Ingredients (4 persons) Salmon filee (the amount depends on how much people will be eating, but estimate 5cm wide salmon piece per person. It can be a filee with skin on one side as well, as you can easily discard it after baking and lifting the pieces on plates 4 beetroots (peeled and relatively thinly sliced) 1 pack of rocket (rucola) 1 box of goats cheese spread 3 tbs of sour cream 2 crushed garlic gloves A big handful of pumpkin seeds, toasted on the pan Salt and pepper Olive oil On a low temperature melted honey, 2tbs should be enough Directions Preheat the oven to 185°C (365°F) and line a pan with parchment paper or put a silicone oven mat on there. Add the peeled and sliced beetroots to the pan. Add one crushed garlic clove, olive oil and a little bit of salt to beetroots. Mix well. Then lay them on the pan, so they don't cover each other. Put the beetroots in the oven to bake for 15 minutes Cut 5cm thick pieces from the salmon filee Make in a bowl a mixture of goats cheese, sour cream, one crushed garlic glove and a little bit of salt to taste. Turn the beetroots in the oven the other way after 15 minutes and add to the same pan in the middle pieces of salmon. Top the salmons with the goats cheese, sour cream mixture. Bake in the oven for 12-15 minutes. Don't overcook the fish, it should feel moist and flaky. While the fish is in the oven, toast the pumpkin seeds in the pan (no fat required) Wash the rocket and if you have a salad spinner, use it to get the excess water out of the rocket. If you don't have runny honey, melt thick honey in a very low temperature, so you are able to pour it with a spoon. Make sure you don't use too high heat or boil the honey since then you remove all the great enzymes, prebiotics and antioxidants from honey. Take the beetroot and fish out from the oven. Take 4 big plates and plate the food. First put rocket on the plate, then lift the pieces of salmon on top of the rocket. Remember to remove the skin from salmon, while lifting the fish gently with a spade from the baking pan. Then sprinkle some pumpkin seeds on top of salmon. Pour with a spoon honey over salmon and rocket. If you have any sprouts left, sprinkle those for garnish. And serve. Don't forget to light some candles to the table to enhance the mood. Enjoy! Great if you can try the recipe and share your own experience with this dish here.

You must have heard the term superfoods, especially if you are one of those passionate foodies, who wants to explore the food arena and how to use food as medicine. I found my passion in many superfoods several years ago and incorporating them in my diet on a regular basis. In my below article I am covering: what are superfoods? most noted superfoods out there as well as their benefits how to incorporate different superfoods in your daily diet What are superfoods? I have not come across yet an official definition, but superfoods are foods that are packed with nutrients, provide you with greater health benefits that your average foods. They are also packed with vitamins, minerals, antioxidants, that help your body to heal better and faster when you are unwell, help you thrive and support the energy you need to feel at your best and many of them are known for their anti-aging properties. Superfoods are also used to help healing different chronic diseases. If you are thinking whether there are some superfoods that are better than the others, then yes some of them are more nutrient dense than others. But to really get the benefit of superfoods, I would suggest to include a variety of them in your diet on a regular basis. Traditional forms of medicine (like Chinese, Ayurveda etc) have used different foods, herbs and spices for their healing properties for centuries to support better health, more energy, improved digestion etc. People who have made a shift from eating manufactured, processed or fast food to eating whole foods like vegetables, fruits, nuts, seeds, legumes, grass-fed beef, wild fish, do notice that they have more energy and feel so much better. When it comes to consuming superfoods, it's taking your healthy eating to another level up. Different superfoods provide you with more antioxidants, minerals, vitamins and are full of fibre and healthy fats. Top superfoods to add to your diet: 1. Bone broth Very high in collagen, which we don't mindfully consume enough in our daily diet and it's something we need in high quantities. Our bodies are made of water, fat and protein. Muscle building proteins make about 2/3 of your body muscle and the rest 1/3 of your body is made of collagen protein. Most people are not deficient of muscle building protein as we get it from red meat, chicken, eggs, dairy, beans etc. We need to focus more on collagen protein, which should be around 20% of your total protein intake you have. Top foods that contain collagen or boost collagen production are bone broth, chicken, fish and shellfish, egg whites, citrus fruits, berries, tropical fruits, garlic, leafy greens, beans, tomatoes, bell peppers. Bone broth contains also gelatine, magnesium, calcium, silicon, phosphorus, sulphur, chondroitin sulfate, glucosamine, hyaluronic acid. Here is my blog post how you can make bone broth at home. 2. Probiotic rich foods These are fermented foods and drinks that help to grow good bacteria in your gut. As you might have heard, around 70% of our immune system is housed in our gut, so how we take care of our bacteria in our gut and what we feed it, is of high importance. Some examples of probiotic rich foods are sauerkraut, kimchi, kefir, kvass, pickles. Read more about probiotics here. 3. Matcha Green tea, particularly matcha, is a great drink to consume on a regular basis. Matcha has three times more antioxidants than regular green tea or white tea. It enhances your body's detoxification systems, neutralises any harmful free radicals, may induce cancer cell death, promotes weight loss, fights belly fat and boosts energy. It also contains L-theanine, which helps to increase dopamine and GABA in the brain, helping to reduce anxiety. There are many more benefits to matcha tea, of which you can read here. 4. Turmeric Turmeric contains an active ingredient curcumin which besides giving turmeric its colour, also helps fight inflammation, prevent cancer cell growth, stabilise blood sugar levels, slow down or prevent blood clots, reduce depression, boost skin health. It contains protein, fat, fibre, iron, vitamin B6, vitamin C, magnesium, potassium and manganese. Remember to add fat and pepper, when consuming turmeric or curcumin in food as they help to activate the health benefits of this power superfood. 5. Ginger The compound in ginger called gingerol helps with nausea, decrease blood sugar, reduces muscle pain. Ginger can really be used in many different ways. Add it to freshly made vegetables or fruit juices, smoothies, soups, salad dressings, meat dishes or make a warming cup of ginger tea from ginger, lemon and a little bit of raw honey. 6. Galangal It is similar to ginger and turmeric and used quite a lot in Thai cooking. It's known to help to fight various cancers, reduce inflammation in the body, improves sperm count, has also anti-fungal and anti-bacterial capabilities, supports your brain health and is full of antioxidants. It's also used to reduce vomiting, helps with diarrhoea and generally calms upset stomach. 7. Acai berries The level of antioxidants in acai berries are said to be 10 times higher than in red grapes, helping with oxidative stress. Acai berries also boost skin health are known for helping with cognitive function of your brain, keeping your blood sugar in balance and boost weight loss. They also stimulate healthy digestion and offer protection against heart disease. Acai berries contain a lot of fibre, healthy fats (omega-3, omega-6, omega-9), magnesium, B- vitamins (B1, B2, B3), potassium, phosphorus, calcium and are high in antioxidants (vitamins A, C, E, polyphenols etc). You can mix acai berry powder into smoothies. 8. Goji berries Goji berries have around 12 times more antioxidants than blueberries and considered one of the most nutrient tense fruits. They improve longevity, vitality and energy, protect your skin, inhibit the growth of cancer cells, support your eye health. Goji berries are rich in vitamins A, B1, B2, B6 C, E, plus in 18 amino acids, beta-carotene, 21 trace minerals, selenium, germanium, linoleic acid, iron, calcium. Goji berries are great to add to your homemade trail-mix, top your smoothie bowls or salads with. 9. Blueberries They are filled with antioxidants and phytochemicals, helping to fight cancer, boost brain health, support your heart health and digestion, improve wight loss and alleviate inflammation. It's important to note here, that wild blueberries though smaller are twice as anti-oxidant rich than cultivated blueberries. Blueberries contain fibre, vitamin C, vitamin B6, vitamin K, manganese, thiamine, vitamin E, copper, riboflavin. Add them into your smoothies, or on top of your smoothie bowls. Make some healthy blueberry muffins, add them to salads or simply enjoy them alone as a snack. 10. Elderberries Elderberry is used for many health concerns: sinus issues, as a prevention and support in cold and flu season, helps to fight inflammation, chronic fatigue, helps with allergies, constipation, nerve pain and cancer as well as acting as a natural diuretic (promotes urine production). Elderberries contains quercetin, rutin, phenolic acids, kaempferol flavonoids (that help with cell damage) and anthocyanidins, which have immune boosting properties. They are high in vitamin C, vitamin A, vitamin B6, potassium and iron. 11. Sea buckthorn Sea buckthorn contains not only omega-3, omega-6, omega-9 essential fatty acids, but also omega-7 fatty acids (also known as palmitoleic acid) being beneficial for the heart, type 2 diabetes. The berry also has cancer fighting benefits as it contains phytonutrients and anti-inflammatory properties. Sea buckthorn oil helps with skin problems (acne, dermatitis, eczema, stretch marks, dry skin and gives sunburn relief) when applied topically and also can be consumed internally as an oil to help with anxiety. 12. Camu Camu berries Camu camu berries are known to be the top vitamin C rich foods, containing around 60 times more vitamin C than orange. They are very sour on their own, so most people consume them in a powdered form mixed into other foods. Camu camu berries support lowering inflammation, treat depression, herpes, great for eye and gum health. Camu camu berries contain phytochemicals, amino acids (leucine, valine, serine), minerals like copper, magnesium, zinc, potassium, calcium, iron. 13. Acerola cherries Same as camu camu berry, Acerola cherries are very high in vitamin C. They also contain antioxidants (carotenoids) and anthocyanins- the same as found in kale, blue berries, carrots and red wine. Acerola cherries are great for skin and hair health, cancer prevention, improved digestion, immune system support, cognitive function and supporting oral and dental health. Mix acerola cherry juice or powder into smoothies, yoghurt, chia-seed pudding. 14. Amla berries Amla berries are not maybe as well known, but they sure can be considered as superfood. Amla berries decrease inflammation, help control blood sugar, reduce cholesterol levels, have anti-cancer properties, prevent constipation and enhance digestive health, promote liver health, keep your skin and hair healthy and also support cognitive function. The berries are rich in vitamin C, vitamin A, vitamin B6, copper, manganese, potassium. Their taste is described as sour, bitter and strong- in India they often eat it with salt and red chilli powder. 15. Pomegranates Filled with antioxidants and polyphenols, they slow down cancer growth, reduce inflammation, fight infections, boost brain function. A single pomegranate can hold over 600 of these delicious nutritious seeds, which are also used to make pomegranate seed oil having both external and internal benefits for the body. Pomegranates help with reducing arthritis and joint pain, support our reproductive organs, lower blood pressure, improve heart health, fight bacterial infections, improve your memory. Pomegranates contain vitamin C, vitamin K, vitamin B6, folate, potassium, phosphorus and iron. Eat them on their own, add them to salads, smoothie bowls or serve them even sprinkled on top of meat. 16. Figs Figs can be consumed either raw or dried which does affect the nutritional value. Health benefits of figs actually increase when dried. But do be mindful and not over consume them as their carbohydrates level increases quite dramatically when dried. Figs are an high anti-oxidant food filled with polyphenols. They have anticancer properties and support digestion, endocrine, reproductive, respiratory health. The fruit is also used for treating anemia, diabetes, skin diseases, ulcers, urinary tract infections. Figs have antibacterial and anti-fungal properties. People using fig leaf and fig fruit extracts have also seen great results in reducing wrinkles. Figs contain a good amount of fibre, vitamin A, vitamin C, vitamin B6, vitamin K, potassium, magnesium, manganese, calcium, thiamine. 17. Spirulina Spirulina is considered as one of the most nutritious foods on the planet. If you compare gram for gram, it's higher in protein than red meat and contains all the essential fatty acids as well as anti-oxidants. It helps with preventing plaque build-up in arteries, lowers blood pressure, has anti-cancer properties, enhances brain function, detoxifies body from heavy metals, helps eliminating candida, reduces cholesterol, boosts energy, lowers the possibility of stroke and helps with sinus issues. Spirulina contains 39g of protein per 100g, has omega-3 and omega-6 fatty acids, contains vitamin A, B6, C, E, folate, riboflavin, niacin, pantothenic acid, copper, iron, manganese, magnesium, sodium, potassium, zinc, phosphorus, calcium, selenium. Add it into smoothies, mix it into water, sprinkle over foods. 18. Chlorella Chlorella is a cousin to spirulina rich in phytonutrients, including chlorophyll, amino acids, beta-carotene. Chlorella helps to boost energy, fights cancer, helps detoxify body from heavy metals (mercury, lead) as well as from radiation and chemotherapy, supports weight loss, reduces high cholesterol and high blood pressure, relieves asthma attacks, helps with bad breath and mental function and supports your immune system. Chlorella contains vitamin C, vitamin A, vitamin K, vitamins B1, B6, iron, phosphorus. Mix in in water and drink or add it into your freshly blended juices and smoothies. 19. Organ meats, aka glandulars (liver, heart, kidneys etc) Organ meats from animals are packed with important vitamins, minerals and micronutrients. They are higher in nutrients than muscle meats that we mostly consume. It's recommended to consume different organ meats on a regular basis supporting the same organs in human- liver, kidneys, heart, tongue, brain, gizzard, tripe, oxtail, liverwurst. Liver for example contains 50 percent more vitamin B12 than meat and more folate and other B vitamins than other foods on earth. Liver is more packed with vitamins and minerals than broccoli, kale or spinach. But it's very important that you get the liver from a good source, where you know the animal, bird has not been fed antibiotics, has been able to roam freely on the grass. Same as for human, liver is a detoxifying organ for animals. Organ meats protect against anemia, promote muscle-building, support healthy pregnancy. Organ meats are high in vitamin A, B vitamins, CoQ10. 20. Medicinal mushrooms Medicinal mushrooms include mushrooms like Reishi, Cordyceps, Chaga, Shiitake, Lion's mane, Turkey tail, Maitake etc. They have anti-cancer, antimicrobial, antioxidant properties. They boost immune function, protect heart health, improve energy levels, support weight management, promote better brain function, help strengthen bones, support reproductive health and fertility. Medicinal mushrooms contain a wide array of nutrients including vitamin D, B vitamins, selenium, copper, potassium, phosphorus. I have also written a blog post on medicinal mushrooms. 21. Sprouts Soaking and sprouting seeds, legumes, nuts has been a common practice in many cultures around the world. It allows to unlock healthy compounds found in plant foods, reduce the anti-nutrient levels in those foods, make them better absorbable for humans and increase the availability of nutrients. For example, folate increases in sprouted grains up to 3.8 times, mung bean sprouts have significantly higher vitamin C, broccoli sprouts contain more vitamin A and vitamin C, vitamin K. Sprouts help to increase energy levels, provide mental clarity, improve weight loss, decrease inflammation. Learn how you can sprout seeds, nuts and beans from here. 22. Herbs and spices There are more than 100 herbs and spices that can be used internally and topically for healing. Herbs and spices not only boost your health protection in so many ways, but they also boost the flavour of your foods. It's good to incorporate as different and as many herbs and spices in your foods as you can (creativity in action): cinnamon, rosemary, basil, chives, parsley, mint, cilantro, thyme, sage, oregano, anise, bay leaf, cardamom, coriander seed, Cat's claw, cayenne pepper, cumin seed, turmeric, clove, fennel, fenugreek, juniper berries, lemongrass, nutmeg, saffron etc. If you want to learn more about adaptogenic herbs, click here. 23. Flaxseeds Flaxseeds contain a high amount of heart-healthy omega-3 fatty acids, which are known to reduce inflammation, improve brain function, protect against diabetes and cancer. They are also great to use in seed-cycling for managing your hormonal levels better during the cycle. Check how to do seed-cycling from here. Flaxseeds are high in magnesium, manganese, phosphorus, thiamine. I add milled flaxseeds to smoothies, smoothie bowls, sprinkle them on on top of eggs and salads. 24. Coconut Coconut is high in medium-chain triglycerides, a healthy fat that supports the health of your gut. It also has anti-bacterial, anti-fungal and antiviral properties. Coconut can be consumed as coconut water, coconut milk, eating coconut meat, or using coconut oil made from the meat. Coconut oil is excellent for skin (helping with eczema, dandruff. psoriasis, dermatitis, burns), scalp, hair moisturiser. Coconut oil helps preventing heart disease, high blood pressure, protects the liver, treats kidneys and also used for UTIs (urinary tract infections). It also reduces inflammation and arthritis, is good for cancer treatment, supports memory and brain function (contains MCTs), reduces stomach ulcers and aids digestion, used also for gallbladder disease and pancreatitis. Coconut oil is also great for gums and helping reducing tooth decay. You can used coconut oil for oil pulling. Make sure to pick cold pressed extra-virgin coconut oil. 25. Dandelion You can consume the dandelion root, greens, seeds and flower. Dandelion is high in fibre and antioxidants containing vitamin A, vitamin C, vitamin K. Dandelion root can help to reduce cancer growth, lowers cholesterol levels, is a great liver supporting food, fights bacteria and strengthens bones. You can make dandelion tea, dandelion root coffee, add dandelions leaves to salads. The above is definitely not an exhaustive list of superfoods, but gives you a good introduction into incorporating them in your daily food for great health.