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Food is information for our body cells, it either helps to fight inflammation or feed inflammation in the body. We need to know that not all food sold in the grocery store is food- edible and nutritious. As a consumer it's important to have the knowhow how to shop for your groceries, how to make the best choices for your own health and your family's health. Here are a few guidelines, if you want to shop mindfully in the grocery store: a simple first tip to follow is to purchase single ingredient food products: vegetables, fruits, plain fish, plain meat, eggs, raw nuts and seeds, legumes (beans, lentils), extra virgin olive oil, extra virgin coconut oil etc. Avocado does not come with a food label. a second good rule to follow is to always read the product label: if the label has ingredients you don't recognise as food, don't buy it- your body does not know either what to do with it, how to digest it and will do what it can to protect you (cause inflammatory response to the foods). Ingredients to avoid: shortening, sodium nitrates, sodium nitrites (in processed meats- bacon, sausages, ham), MSG (monosodium glutamate), artificial colours (red 40, blue 1, yellow 5 etc), guar gum (in ice creams, salad dressings, non-dairy milk products, sauces, soups), carrageenan (in almond milk, ice cream, vegan cheese), sodium benzoate (in pickles, fruit juice, salad dressings, condiments), xanthan gum (in sauces, salad dressings, soups, syrups), artificial flavours, yeast extract etc. foods are listed in the ingredients list based on their amounts in that produced food, so if the sugar is listed first, that product contains the most sugar etc. check the sugar content in the packaged food. On the product label, first check the grams of sugar. Then if there is any fibre listed, subtract the fibre amount from the sugar amount. Only then you get the sugar amount in that food. And remember 4g of sugar equals 1tsp of sugar. A tub (for example 370g of wild strawberry Greek yoghurt can have 11g of sugar per 100g, which makes it around 33g of sugar for the tub, which is 8 tsp of sugar per the yoghurt tub, if you ate the whole tub at once). the longer the ingredients list, the better to put that food back to the shelf, especially if majority of the ingredients listed are unrecognisable. Inflammation is at the root cause of every chronic degenerative disease, like cancer, heart disease, diabetes, osteoporosis, rheumatoid arthritis, Alzheimer's, Parkinson's, multiple sclerosis etc. We all have some level of inflammation, important is that we keep our inflammatory levels in the body under control. Keeping inflammation in check, helps to make sure, our pathogens load is low and chances to get infections is low. Chronic inflammation does not happen over night, but is developing over months or years of practicing inflammatory lifestyle. When inflammation gets out of control from the food we eat, from stress, environmental toxins- then we drive up inflammation in the body where we affect different parts of our body systems, including: the digestive tract (digestive problems, constipation, bloating, diarrhoea, heartburn) the brain and nervous system (brain fog, anxiety, depression, poor memory) the immune system (causing in the long-run autoimmunity- IBS, Multiple sclerosis, rheumatoid arthritis, Hashimoto's thyroiditis, skin conditions) the detoxification system (including kidneys, liver, gallbladder, lymphatic system)- causing waste buildup in the system, swelling, frequent rashes the endocrine system (affecting thyroid, adrenal glands, sex glands- thinning of hair, dry skin, weak nails, mood swings, low sex drive, irregular periods the blood sugar/insulin system (managed by pancreas, liver and cellular insulin receptor sites. Inflammation here can cause unstable blood sugar, which could lead to pre-diabetes and type 2 diabetes, weight gain) the structural and musculoskeletal system (joins, muscles, connective tissue)- inflammation can cause joint pain, muscle pain, fibromyalgia, joint stiffness. Apart from the ingredients to avoid listed above, below are foods you want to avoid in your diet in order to keep the inflammation at bay: Sugar, artificial sweeteners and high fructose corn syrup You are really supposed to have not more than a teaspoon of sugar in your blood stream at all times. When your sugar goes up too high in your blood- it starts to damage tissues and cause oxidative stress. Sugar is rusting you from the inside out, accelerating the ageing process. High blood sugar also throws out a lot of insulin, which is a fat storage hormone- so it stops fat burning process in your body. You can read more about the sugar and different forms of sugar from this post , also what natural sweeteners can you use instead to bring sweetness to your diet. Artificial sweeteners, like aspartame, suclarose, acesulfame K, saccharin etc, are all disruptive to your microbiome, killing good bacteria in your gut. They are very often added to protein powders, protein bars, sugar-free candies, chocolates etc. High-fructose corn syrup increases the risk for fatty liver disease. Fructose does not cause the insulin increase in the blood, but goes straight to the liver, where liver needs to metabolise it- it increases your LDL cholesterol level, your triglycerides, uric acid levels, blood pressure. Trans fats Avoid also trans fats, processed /hydrogenated vegetable oil or partially hydrogenated vegetable oil (these are artificially made fats), which promote inflammation. All fats we consume they get into our cell membranes, which are important for our hormonal health. Poor fats lower our resistance against viruses and also cause insulin resistance. Trans fats can be found in baked goods (cookies, pies, doughnuts, potato chips, frozen pizza, refrigerated dough, french fries etc.).   You can read my post about healthy fats here . Processed meat Processed meat is any meat that's smoked, salted, cured, canned, dried in order to enhance its flavour and extend shelf life. This includes bacon, salami, cured ham, beef jerky, ham, sausage etc. Refined carbohydrates Refined carbohydrates, which are carbs with fibre not present, like white flour, white pasta, white rice, white bread, pastries are stripped from vital vitamins and minerals, therefore opt of wholegrain where possible. Focus on consuming whole foods, with some examples below, to help lower inflammation in your body: Vegetables: broccoli, beets, cabbage, asparagus, bell peppers, sweet potato, Brussels sprouts, tomatoes, garlic, cucumber, onions, ginger, etc. Fruits: blueberries, strawberries, raspberries, blackberries, cranberries, limes, lemons, oranges, pears, apples, pomegranates, watermelon, etc. Legumes: white beans, black beans, kidney beans, Azuki beans, pinto beans, lima beans, chickpeas, lentils Mushrooms: shiitake, porcini, medicinal mushrooms etc. Nuts: walnuts, almonds, Brazil nuts, cashews, pecan nuts, pistachios, macadamia nuts Seeds: hemp seeds, chia seeds, flaxseeds, pumpkin seeds, sunflower seeds, sesame seeds Whole grains: quinoa, buckwheat, millet, brown rice, black rice, amaranth Healthy fats: extra virgin olive oil, extra virgin coconut oil, ghee, avocado oil, MCT oil, grass-fed butter (if lactose is tolerated). Note that fats have different smoking points, so best to enjoy extra-virgin oils (extra-virgin olive oil, extra-virgin coconut oil, extra-virgin avocado oil) raw and use avocado oil, olive oil, coconut oil, ghee for cooking Dairy: kefir, goat milk, goat cheese, Greek yogurt, raw milk (if you are not lactose or casein intolerant). Better to focus on goat's milk products as it's better tolerated. Fish: wild-caught salmon, trout, mackerel, sardines, herring Meat: grass-fed beef, lamb, venison, wild game Poultry: organic chicken, turkey, duck, goose Eggs: cage free organic Herbs and spices: basil, rosemary, turmeric, ginger, cinnamon, paprika, cumin, black pepper, oregano, clove, thyme etc. Natural sweeteners: stevia, raw honey, dates, monk fruit, maple syrup Condiments: apple cider vinegar , mustard, balsamic vinegar, coconut aminos Beverages: water, green tea , kombucha , bone broth , kvass Of course, it depends on your health, where your body is with inflammation at the moment. If you are suffering from bloating, gas, acid reflux, constipation, diarrhoea, sinus, skin issues, seasonal allergies, dust allergy- you might want to consider doing an elimination diet for 3 weeks to really calm the body down and then re-introduce different food groups at a time to understand how your body reacts and what foods cause reaction. If you feel stuck with your digestive issues, skin issues, joint pain and want support from a health and nutrition coach, who can help and guide you through the elimination diet and uncover other lifestyle factors that could influence your health, don't hesitate to reach out to me for nutrition counselling and health coaching.

I tried another recipe for a bread since I wanted to make some chicken-liver p âté for this week. Quinoa and millet are better grain options as they are gliadin free (one of the main gluten proteins in wheat, barley and rye). Quinoa supports heart health, may help with weight loss due to its protein and fibre content, may help fight cancer due to its antioxidants and is also a good source for bone health. Quinoa contains a lot of nutrients, including manganese, magnesium, phosphorus, folate, copper, iron, thiamine, zinc, riboflavin, B6, potassium, selenium, vitamin E, niacin and calcium. Millet , apart from being a great food for birds in winter, it's are very good food for humans too. Packed with fibre, high in protein, containing also antioxidants, iron, magnesium, phosphorus and folate- it's a great grain for those with digestive issues. Liver is nature's superfood, as its high in essential nutrients, in some cases higher than the plants and berries. Liver is packed protein, iron, vitamin A, B vitamins, selenium, vitamin C, phosphorus, zinc, copper, manganese. Not everyone enjoys liver, but you can try liver p âté if eating liver is not your thing. Organ meats, also called offal, have been part of the traditional diets for centuries and they are far nutrient tense than the muscle meats we are used to consuming. For example, beef liver contains 50 times more vitamin B12 than a steak and by far more B vitamins and folate than other foods on the planet. It's recommended to consume different organ means from animals to support the same organs in human body. Animal organ means have also highest amounts of CoQ10 per 100 grams, which is an essential element required by every single cell in our bodies. Lack of CoQ10 in the body is thought to be linked with heart disease, cognitive decline, diabetes, cancer, fibromyalgia. Quinoa and millet bread ( I used this recipe from Botanical Kitchen for inspiration ) 12 slices Ingredients 1 cup of quinoa flour ( I buy this one in Estonia ) 1 cup of millet flour ( I buy this one in Estonia ) 1/2 tsp of baking soda 1 tsp of fine sea salt 4 tbsp of psyllium husk ( I used this one ) with a 1 cup of water 3 tbsp of olive oil 1 tbsp of apple cider vinegar 3/4 cup of water You can add dried rosemary, small chopped pieces of olives, small chopped pieces of sun-dried tomatoes to add additional flavour to the bread Mix of seeds to sprinkle at the top ( I used these ones + I added some hemp seeds) Instructions Pre-heat the oven to 165C (325F). Use a silicone loaf pan (grease inside). Or you can use a standard loaf pan, where you put the parchment paper inside and grease well. Soak the psyllium husk in water for 10 minutes. Mix together dry ingredients. Then add in the dry ingredients soaked psyllium husk, olive oil, apple cider vinegar and finally some dried rosemary or olives or sun-dried tomatoes. Pour the mixture in the pan and sprinkle the seeds to the top. Press the seeds gently, so they stick better to the batter when baking. Score 4 diagonal / / / / lines with a knife on top of the bread to allow the steam to escape while baking. Bake for 45 minutes. The score again 4 diagonal / / / / lines on the top of the bread (it is very important). Bake another 45-60 minutes in the oven- try if the skewer or a match stick inserted comes out clean. Take the bread out from the oven and let it rest for 10 minutes. Then remove from the pan, cool down and cut for serving. Enjoy with the below chicken liver p âté . ***** Chicken liver p âté Makes 2x250g jars Ingredients 400g of chicken liver (if you have access to organic, the better) 1 cup of chicken broth 3 portobello mushrooms 1 medium sized onion 2 garlic cloves 150g of butter 1 tsp of dried thyme 1 tsp of dried rosemary 2 tbsp of balsamic vinegar Salt and pepper to taste Instructions Melt 100g of butter in the pan. Fry the chopped onions and garlic. Add in there roughly chopped portobello mushrooms, thyme, rosemary, balsamic vinegar. Sautee for 6 minutes or so then set the mixture aside in a bowl. Put the rest of the butter in the pan, and fry the chicken livers for 8 minutes. Add salt and pepper to the chicken liver. Then mix the mushrooms and chicken liver together and add the chicken broth. Fry another 2 minutes and leave it in the pan to cool down. Then take a hand blender, pour the mixture from the pan into a bigger bowl or glass jar and blend the mixture until smooth. It's ok to look like a thick, a bit runny batter as when you put it to set in the fridge, it will get thicker. Enjoy with the above quinoa and millet bread.

Halloween is not far and I am all for it to try and consume the whole pumpkin that's left from pumpkin carving (the flesh and seeds), whether to make a nice pumpkin soup , pumpkin muffins , pumpkin spice smoothie or make pumpkin puree to use in coming weeks and months in various recipes. I had still a bit less than half of pumpkin left from my 10kg sized pumpkin, so I decided to gut it into pieces, bake them all at once in the oven and then make pumpkin puree. Majority of it I put in the freezer and some of it I kept outside to make this spicy pumpkin fudge, where the pumpkin spice gives such a nice and gut-soothing feeling. A perfect petite sweet taste to savour slowly in your mouth. You can also check out another fudge recipe in my blog- a fat fudge from tahini, cacao, turmeric and spices. Spicy pumpkin fudge Makes 24 small fudge pieces Ingredients 2 cups of nut butter, like almond or cashew (unsweetened and unsalted) 1/4 cup of maple syrup 2/3 cup of pumpkin puree 1/2 cup of coconut oil 1 1/2 tsp of pumpkin spice 1 tsp of cacao powder A pinch of cayenne pepper 1/2 tsp of vanilla extract Topping: pumpkin seeds, cacao nibs, hemp seeds, goij berries for garnish Instructions Mix all the ingredients together in a big bowl except the garnish. Put the batter in the silicone moulds, or in a square dish lined with parchment paper. Sprinkle with the toppings and put in the freezer for minimum 25 minutes. If you used a square dish with lined parchment paper, you can then cut desired fudge pieces out from it and store in the freezer in the container.

I have been sharing in my several posts in the past about the health benefits of bone broth, as well as an easy recipe if you want to make bone broth at home . But what is a meat stock and what's the difference between the bone broth and meat stock? I will cover this below and share a recipe for making your own meat stock. Bone broth is made using bones with little or no meat and cooked for 12 to 24 hours or even longer depending on the bones. Longer cooking time extracts more nutrients from the bones and tissues. Bone broth is known to be a great gut healing food as well as supportive for the immune health, skin health and more. Bone broth is richer in minerals in addition to the amino acids found in meat stock. But bone broth is high in histamine and glutamates due to long cooking time- therefore could affect people with histamine intolerance. High concentration of glutamic acid may be problematic for some people- like people with ADHD, autism, MS or other neurological diseases. Meat stock is made using meaty bones, different parts of the animal and cooked for 1.5 hours to 3.5 hours depending on the meat. Meat stock is considered even better for healing gut lining and ulcerations in the gut. It contains a good amount of gelatine and two very important amino acids, glycine and proline, which are part of all the connective tissues in our bodies and are like the glue that holds our bodies together. The gelatinous protein from the meat and these amino acids are particularly beneficial in healing and strengthening connective tissue such as found in the lining of the gut, respiratory tract and blood/brain barrier. Making meat stock is very easy. You can make it from beef, lamb, chicken, fish etc. With the below recipe I used different parts of beef, but you can take for example a whole chicken and make a meat stock out of that. This will also give you a lot of cooked chicken to use in other meals. When you have access to organic meat, pasteurised meat- the better the nutrition of the meat stock. To make the meat stock as nutritious as possible, it's good to use different parts from the animal. Like with chicken meat stock, also add chicken feet, chicken neck. Bones that contain bone marrow, cartilage, and connective tissues are best- important is to use meat that is close to a joint as this meat is very gelatinous, which is the most healing property of the stock. You can also add vegetables like onions, garlic, carrots, celery, ginger, parsley or cook the meat on its own. To help to draw the nutrients from the bones, add apple cider vinegar and salt. When you are done cooking your meat stock, you can take the bones and cook your bone broth from those. Meat stock recipe 5L of meat stock Ingredients Different parts of meat, with bones, including tailbones, bone marrow Filtered water 1tbsp of sea salt 2 tbsp of apple cider vinegar If you want to add vegetables (carrots, celery, onion, garlic) to the meat stock, add those coarsely chopped in as well Parsley Instructions Rinse the meat pieces, dry them and cut into the joints with a knife. Put in a 5L pot. Add the sea salt and apple cider vinegar and fill the pot with filtered water. Bring it to a boil, reduce the heat and cook meat for 3-3.5 hours. Remove the foam from time to time when it forms at the top of the liquid. If you want to add vegetables, add them into the water in the last half an hour of cooking. Add parsley at the very end, 10 minutes before you are done cooking the meat stock. Cook chicken stock around 2 hours and fish stock 1.5 hours. If you want extra flavour, you can also roast the meaty bones at 190C (375F) in the oven until browned before starting to make the meat stock. After boiling, cool the meat stock down, remove the meat from the bones, including the connective tissue and marrow if you used bone marrow and strain the liquid into mason jars. The meat you removed from the bones, you can use the same or next day in the soups, sauces, salads, pies etc. You can store the meat stock in the fridge for 1 week to 1.5 weeks or 3 months in the freezer. Don't remove the fat that forms at the top of the liquid, it keeps the stock fresh and is very healing to the body. Add the meat stock to any recipes that call for stock, including soups, sauces, roasts, curries, boil grains like quinoa, buckwheat, oats in them or warm it and drink as it is. Enjoy!

Borscht soup has been one of our family favourite soups, so I try and make it at least once a month during the colder seasons. In the past I used to make bone broth or purchase bone broth liquid from the store and use that as a base for the borscht. But the last two times I made my own meat stock and used that as a base. And it really makes a difference- meat stock makes the soup so much heartier and nourishing. I have shared a meat stock recipe also in my blog . I normally make the soup in a 5l pot as it saves time in the kitchen and can be eaten the next day as well. Borscht soup For 8 people Ingredients 2 bigger carrots 1 small white cabbage 4 beetroots 1 onion 1 clove of garlic 1 tbsp of apple cider vinegar Ghee for frying Meat stock 500g carton of tomato puree 3 bay leaves Meat from the meat stock (you can also omit meat if you want) Salt and pepper to taste Parsley and sour cream to serve Instructions Peel all the vegetables. Finely chop the cabbage, grate the carrots and beetroot. Chop the onion and garlic. Fry the onion and garlic in the pot with ghee. Add carrots, beetroot and apple cider vinegar. Fry for a few minutes. Then add cabbage and pour meat stock into the pot. Add the bay leaves. Boil until the vegetables are almost soft. Add in the meat from the meat stock, tomato puree and season with salt and pepper. Boil another couple of minutes. Serve the borscht in a bowl with parsley and sour cream. Enjoy!

The darker season is here and I thought to share something several of my clients have had struggles with- the cravings- whether it’s for sugary foods, salty foods, specific foods, specific liquids. So what can we do about our cravings? Photo source: Unsplash Deconstruct your cravings Cravings indicate imbalance in the body or mind. They can be incredibly helpful in guiding you to better health if you choose to try and understand why you crave what you crave, what does the body need. Be curious about your cravings Rather than diving in and eating that box of chocolates, a bag of chips, half a loaf of bread- try and understand what’s the emotional feeling behind it and what could be the trigger for the craving? Is there a feeling you are trying to fill and fix with food and could you approach it another way- like talking to someone about your feelings and concerns, going for a walk and getting some fresh air, making yourself a cup of calming tea, going and doing some physical exercise. Rather than seeing cravings as something you need to conquer, suppress- see them as important messages from your body to try and get you back to balance. Sugar craving is your body asking for energy When you get that afternoon slump and feel you need to have the extra energy to get through the rest of the day- and you reach for that bowl of candies at the office, or that chocolate bar, know that you have a choice. You either reach for simple carbohydrates that give you the sugar rush or you reach for complex carbohydrates that are wrapped in fibre and result in not so steep blood sugar rise. Cravings for sugary foods can be caused by any of the below deficiencies as well. You can learn more about the sugar and what are the healthier alternatives to satisfy your sweet cravings from one of my past blog posts. You might be lacking enough protein in your diet Protein helps to balance blood sugar, which really helps to reduce cravings. Make sure you include adequate amounts of following proteins in your meals: fish (wild salmon, mackerel, sardines, tuna), grass-fed beef, lamb, organic chicken, free-range eggs, lentils, beans, kefir, yoghurt, cottage cheese, natto, good quality protein powder. You might be lacking enough healthy fats in your diet Your body burns either sugar or fat for energy. If you increase the consumption of good quality fats in your meals and don’t fear it, you naturally have less cravings. Good fats include extra virgin olive oil, MCT oil, ghee, avocado, raw nuts and seeds, coconut oil, camelina oil, linseed oil. Several protein rich foods also contain good fats. Consume more fibre in your meals Fibre helps you to feel fuller longer as well as supports detoxification in the body. Make sure you consume an adequate amount of high-fibre foods like vegetables, fruits, nuts, seeds, legumes and whole grains. Consume more sour foods and probiotic rich foods Probiotic foods like fermented vegetables, apple cider vinegar in salad dressings, kefir, yoghurt help to curb cravings as well as drinking water with a little bit of lemon juice throughout the day. Make sure you stay hydrated We often confuse hunger with thirst and sometimes all that’s needed is to drink a glass of water and the craving goes away. It's also important that we get enough electrolytes as electrolyte imbalance can also cause cravings. Lower your stress levels Our thoughts and emotions affect our health. When we are chronically stressed we weaken our body’s ability to function optimally. When we are stressed we tend to gravitate towards foods or drinks that don’t necessarily serve us. We also tend to reward ourselves with food or drinks, when we had a stressful day. Focus on getting quality sleep If we are sleep deprived, or we have had a night where we didn't get enough sleep, we gravitate towards higher carbohydrate foods the next stay. Learn more here how can you improve the quality of your sleep and why sleep is so crucial for your overall wellness. Cravings could be linked to specific nutrient deficiencies Sometimes we also misunderstand what our cravings actually mean, where our body could be lacking important minerals, vitamins or fatty acids. Your body is smart- it will tell you if you are not feeding it properly, by consuming too much sugar, processed foods, processed oils. Below are some common cravings and what deficiency could be behind it: Chocolate - body lacks magnesium. Magnesium deficiency is one of the most common deficiencies. Other good sources for magnesium are leafy greens, avocado, wild-caught fish, pumpkin seeds, raw dairy products, and sprouts. Salty snacks - body could be suffering from adrenal fatigue and possibly lack trace minerals ( iron , copper, manganese, iodine, selenium, cobalt, zinc). Good sources for trace minerals are bone broth, meat stock, pink salt, sea vegetables Sweet snacks - body’s blood sugar is out of balance often because of consuming high glycemic carbs and simple sugars, which are addictive. But craving sweet foods could also be linked to chromium deficiency, which regulates metabolism. Make sure you consume foods like broccoli, onions, tomatoes, mushrooms, green beans, Romaine lettuce, cinnamon, beef, apples. Red meat - body lacks iron and/or B12 vitamin. Women who are pregnant or who are menstruating often need more nutrients like iron, zinc, vitamin B12. Besides grass-fed beef you can also get these nutrients from lamb, wild-caught fish, organ meats like liver, but also from spinach, Swiss chard and blue-green algae. Dairy and cheese - craving for these foods could be a sign that body lacks essential fatty acids like EPA, DHA, ALA, GLA, which are important for nervous system and brain development. Consume foods like wild-caught fish, chia seeds, flax seeds, hemp seeds, grass-fed beef, lamb, pasture raised eggs. You can find a comprehensive list of vitamins and minerals and how to get them from which foods from my recent blog post . How to get to the source of your cravings? An exercise you could do is keep a journal of the foods and liquids you crave, also to notice if there is a specific day or time you crave a certain food and do it for a week. Write down your thoughts and feelings around that craving, what triggered it and what you think you actually needed. Other things to try to reduce or eliminate cravings In order to reduce cravings, it's important to eat right for your blood sugar balance. I have covered the topic of blood sugar in one of my blog articles , it's effect on overall wellness as well as how to eat to avoid blood sugar spikes as this is another factor that influences cravings. It’s important to consume a balanced diet as well as be curious about the different areas in your life that influence health , like sleep, physical activity, career, relationships, social life, spirituality and see which of these areas are out of balance and how you can bring more balance into them. If we acknowledge and accept our cravings, they will guide us towards the foods and lifestyle changes we really need. Working to understand your cravings is the best place to start to build a loving relationship with your body. Do you want support from someone who can help to deconstruct your cravings and guide you to more balanced health and life, don't hesitate to reach out to me for nutrition counselling and health coaching at info@katrinpeo.com .

I attended a full day Pharma Nord seminar on health and beauty last weekend, where dr. Hiie Wipf , who is an endocrinologist as well as the owner of the anti-aging aesthetic clinic in Estonia, gave a very thorough overview of how our health and wellness affects our skin and vice versa. As skin is our largest organ (a side note, that our largest internal organ is our liver and the largest immune-organ is our gut ), it's vital to take care of it, both inside and outside. In the below post I share what I learnt in the seminar. Photo: Unsplash What influences skin ageing? There are multiple things that can speed up your skin ageing- it's good to evaluate in your own life, which area needs attention- where could you bring more health and balance: Nutrition Smoking Stress Lack of sleep Environment Sun radiation Pollution Extreme temperatures Our genes determine the type of our skin, whether it's normal, dry, oily or mixed and the colour of our skin. You can influence a lot how fast your skin ages with your lifestyle. What shorten the telomeres and how can you preserve them? Telomeres are segments of DNA at the end of our chromosomes, that control ageing. For better understanding, they are often compared to the plastic tips at the end of our shoe laces, that keep the laces together. Telomeres also help similarly preventing chromosomes from tangling with each other or fraying. If that happens, it can cause genetic information to get mixed up or destroyed, causing cell malfunction and therefore leading to disease or shorter lifespan. Each time a cell divides, its telomeres get shorter. If telomeres get too short, cell becomes inactive or dies. This is how our body ages, but this is also what causes cancer and higher risk of death. Things that shorten telomeres: Age Stress Smoking Alcohol Environment toxins Viruses Chronic infection Hormonal dysbiosis Hormones regulate our body's activity, keeping glycose, electrolytes, water, calcium and functions (sleep, cell regeneration, mood, motivation, libido, growth, appetite, satiety, etc in their normal borders and in balance). We have over 40 different hormones, produced by different organs in our body. You might know thyroid hormones (TSH, T3, T4), stress hormones (cortisol), sleep hormone (melatonin), a feel good hormone (dopamine), a love hormone (oxytocin), hunger hormone (ghrelin), satiety hormone (leptine) etc. As we age, several of our hormones decline, including testosterone, oestrogen, melatonin, growth hormone, pregnenolone, which affect our health, like for example: poor sleep (supplemental melatonin affects our sleep, but it's not a sleep medicine, it's more a sleep rhythm regulator) increased blood sugar slower digestion lower bone density body fat percentage increase But there are also hormones that increase as we age, like TSH (Thyroid Stimulating Hormone), FSH (Follicle Stimulating Hormone), LH (Luteinizing Hormone), norepihephrin, epinephrin, parathyroid hormone. How can you preserve telomeres so you can stay healthier, feel and look younger when you age: Eat a variety of foods for vitamin and antioxidant benefits, including healthy fats Regular physical activity Get quality sleep Control and reduce stress, practice yoga and meditation Get fresh air, walk in nature Practice intermittent fasting Consume collagen rich foods and take small doses of supplemental collagen D-vitamin (from sun, foods and through supplementation) E-vitamin Astralagus What are the important nutrients for the healthy looking body and skin? Our skin is the protection barrier, immune system frontline, sensing organ and vitamin factory. Below is a list of nutrients that's needed for healthy looking skin. Though I always recommend food first approach to get your vitamins, minerals, essential fats from whole foods , supplementation might be necessary to get to a good level for a specific person. Omega 3 Regulates skin oil production Improves balanced hydration Slows ageing May help to slow down or prevent acne Best source is animal source by consuming oily fish (salmon, sardine, mackerel, herring, anchovies) and other fish as they contain both the EPA an DHA. Plant sources like walnuts, chia seeds, hemp seeds, flaxseeds also contain omega-3, but they contain ALA, which take a lot of energy from your body to convert to DHA and EPA. Vitamin C Antioxidant Helps with collagen and elastin production Strengthens skin immune system Oxidises fast, so don't add to creams. Only use in single-size doses if wanted. Found in camu camu berries, amla berries, Acerola cherries, black currants, red pepper, kiwi, guava, orange, green bell peppers, strawberries, papaya, broccoli, kale, parsley, pineapple, Brussel sprouts, cauliflower, mango, lemon, grapefruit, tomatoes etc. Selenium Antioxidant Protects from infections Reduces DNA damage Lengthens the telomeres People who smoke, drink too much coffee or alcohol, eat a lot of white rice tend to be deficient in selenium. Also people living in certain areas or countries are suffering more from selenium deficiency (like in many parts of Estonia). But it's also important to note that you should not take selenium supplement in high doses or for a long period of time- it is a micro-mineral, which means our body needs it in small quantities. Found in Brazil nuts, salmon, turkey, tuna, cottage cheese, mushrooms, chicken, eggs, sardines, sunflower seeds, grass-fed beef, beef liver, oats. Collagen Collagen contains all essential amino acids, except tryptophan. There are 28 different types of collagen (I, II, III type collagen- these we have the most in the skin). How long does it take for collagen to work on the body: skin (1-3 months) hair (unknown) nails (6 months) ligaments (4-6 months) muscles (3 months) bone density (12 months) tendons (3-6 months) You need on a daily basis the following amounts of collagen: muscles (15-20g) skin (2.5-10g) bone density (5g) ligaments (2.5-5g) It's important to note that if you take too much collagen, it reduces tryptophan in the body, which can cause depression. Also, when you purchase collagen, make sure it's clean and check who is the producer and its background (should be a credible source). It's better to take small doses of collagen. Found in beef, chicken, fish, egg shell membranes. It's great to also consume bone broth , and if you have access to bone broth protein, like the one from Ancient Nutrition . Making a soup using meat stock also helps to make sure you get the necessary collagen into your body. Beta-carotene Powerful antioxidant Helps with collagen production Helps with skin cells reproduction May help to protect the skin from sunburn Found in orange and yellow vegetables and fruits, but also in greens (carrots, pumpkin, sweet potato, apricots, mango, cantaloupe, spinach, kale, collard greens, dandelion greens, turnip greens). CoQ10 Provides energy to skin for healing and recovery Reduces sun damage Supports collagen production Helps to reduce thin lines and wrinkles Helps with brighter complexion Found in grass-fed beef, free-range chicken, herring, trout, sesame seeds, pistachio nuts, cauliflower, broccoli, oranges, strawberries, eggs, sardines, mackerel, liver. Biotin (vitamin H (B7)) Calms the skin Anti-inflammatory Enhances energy production Evens out skin tone Found in organ meats (liver), fish, eggs, nutritional yeast, avocado, cauliflower, berries, mushrooms, legumes, feta cheese, goat cheese, sweet potatoes, bananas, oatmeal, almonds, sunflower seeds. Zinc Reduces excess oil and acne Prevents clogging of pores Protects against UV-rays Supports skin healing Reduces hyperpigmentation Keeps the skin hydrated Found in oysters, lamb, hemp seeds, pumpkin seeds, grass-fed beef, chickpeas, lentils, cashew nuts, cocoa powder, yoghurt, kefir, ricotta cheese, spinach, mushrooms, avocado, chicken, almonds, eggs. Niacinamide (vitamin B3) Protects against infections Evens out skin tone Lengthens telomeres Regulates sebaceous glands Not to be confused with niacin, which is a different type of vitamin B3. Can be naturally obtained from meat, fish, milk, eggs, green vegetables, beans, mushrooms. Hyaluronic acid Our bodies produce, consume and synthesise hyaluronic acid on a continuous basis. It's mainly found in skin tissues. In our 30s the natural production and synthesis of hyaluronic acid starts to slow down, which reduces the skins ability to maintain its hydration levels. Hyaluronic acid production is supported by vitamin-C rich foods (citrus fruits, tomatoes, broccoli, paprika); zinc (almonds, chickpeas, red meat, poultry, oysters) magnesium (green leafy vegetables, almonds, lentils, milk products), flavonoids (citrus fruits, tomato), phytoestrogens (tofu, soy products, linseeds). Vitamin E Anti-inflammatory, repairs damaged skin Antioxidant Strengthens skin immune system You can add it to creams. Found in sunflower seeds, almonds, hazelnuts, mango, avocado, butternut squash, broccoli, spinach, kiwi, tomato. Vitamin D Helps with regeneration of skin cells Helps with skin metabolism Helps to decrease apoptosis (cell death) Strengthens skin immune system Helps to destroy free radicals Helps to heal damage from acne The best source is sun, but we don't have access to it 365 days a year. If you are living in a country, where you have more sun, try and get 10-15 minutes of sun exposure in the morning or in the afternoon. In foods, vitamin D is in two different forms (D3- in animal-based foods, like fish; D2 is found in mushrooms). Vitamin D3 is the more active form and also added to supplements. Food sources are cod liver oil, wild-caught salmon, mackerel, tuna, sardines, beef liver, eggs, caviar, shiitake mushrooms, oyster mushrooms, fortified milk products and orange juice. As a supplement take with vitamin K2- helps with skin elasticity. Glutathione A master antioxidant that is produced by the liver and the central nervous system nerve-cells. Glutathione contains 3 amino-acids: glycine, cysteine and glutamate. It is involved in both liver phase 1 and phase 2 detoxification process, mitochondrial health, healthy cell growth, mercury detoxification, antioxidant function. You can get glutathione from sulfur rich foods like broccoli, cauliflower, Brussel sprouts, vitamin C rich foods, selenium rich foods, milk thistle, avocado, spinach, whey protein, curcumin extract. You can also take cysteine as a supplement to help body to produce glutathione. Cysteine is also an anti-dote to paracetamol. Glutathione helps to even out skin complexion. If you have an active cancer-growth, then glutathione is not recommended. I hope the above gives you a few things to try or change in your lifestyle and diet to support healthy skin. I you are looking for guidance and help how to implement the dietary and lifestyle changes, don't hesitate to reach out to me for health and nutrition coaching at info@katrinpeo.com.

I love making salads and try out new recipes. For this Christmas, to accompany the the usual roasted pork, roasted potatoes, sauerkraut, I decided to try a recipe from Max Lugavere from his Genius Kitchen cookbook. But as I did not have all the ingredients and I did not want to make the salad as acidic, I modified the recipe a little bit. Also, as not everyone loves the taste of fennel (I happen to love it), I topped half of the salad with fennel and left the other half without it. But everyone said, it was a lovely salad. Citrus salad with avocado, fennel and pomegranate Serves 8 people Ingredients Salad dressing 2 shallots, finely minced juice and zest of 1 lemon (buy organic if possible) 1/5 of a cup red wine vinegar 1/2 cup of extra-virgin olive oil 2 tsp of Dijon mustard 4 cups of rucola, rinsed and dried (I used the salad spinner) 1 bulb of fennel, thinly sliced 2 Granny Smith apples, peeled and cut into matchsticks 1 grapefruit, peeled and cut into smaller pieces (best if you also remove the inner skin between the slices) 4 oranges, peeled and cut into smaller pieces (recipe called for blood oranges, but could not find them in the store, so used normal oranges) 8 kumquats, peeled and thinly sliced 4 avocados, peeled and thinly sliced Arils (seeds) of one ripe pomegranate 1 cup of chopped fresh mint Instructions Mix in a bowl together all the salad dressing ingredients and leave to stand. I used a large salad plate, laid the rucola salad on the plate. Then added then apples, oranges, grapefruit, kumquats, avocados and topped with pomegranate arils and chopped mint. Finally I spread the salad dressing with a tablespoon evenly over the salad.

Our brain is the most complex organ in the body. This 1.3kg control and command centre contains more than 80 billion neurones, which facilitate every action, every feeling and every thought in our bodies. Brain contains also blood vessels and capillaries, which provide brain cells with the oxygenated and rich blood they need in order to thrive. There are also hormones, neurotransmitters (dopamine, serotonin etc) that help pass neural messages from cell to cell. Photo source: Unsplash Our brains consume 20 percent of everything we eat and the foods we consume provide the nutrients and energy to produce and support each element that makes up our brains. For example B vitamins help with conducting nerve impulses; selenium, magnesium, zinc provide building blocks to form cells and brain tissue, but also help with synthesising neurotransmitters. If our bodies are deprived of any of the below brain-healthy nutrients- our mood, cognition, overall function will ultimately suffer. If we don't consume enough B12, iron and folate containing foods, our bodies can't make the adequate levels of serotonin, which is important mood-enhancing chemical. People who have experienced depression, anxiety, brain trauma know how brain has the influence to affect your overall wellbeing dramatically. I have experienced it first-hand and know the importance of food as one of the several pillars important for healing from brain injuries, brain surgeries, reduce anxiety and depression. In the below article I will cover the 14 nutrients that are important for better brain health, why they are needed and how to get them from foods. Vitamin A Carotenoids, like lycopene, serve as an antioxidant and protect the brain; lutein and zeaxanthin protect your vision. Found in chicken liver, beef liver, sweet potato, mustard greens, carrot, pumpkin, butternut squash, kale, broccoli, spinach, red bell pepper, green peas, tomato, butter, egg yolk, cod liver oil, raw whole milk, cheese, mango, papaya, peach, cantaloupe melon, dried apricots, oatmeal, basil. Vitamin B1 (thiamine) Thiamine helps to turn glucose for usable energy. Low thiamine will contribute to low energy, apathy, brain fog and irritability. Found in nutritional yeast, spirulina and other seaweeds, sunflower seeds, macadamia nuts, pecan nuts, black beans, lentils, organic soybeans, navy beans, white beans, pinto beans, mung beans, peas, asparagus, Brussels sprouts, beef liver, pork, trout. Vitamin B6 (pyridoxine) Important for tryptophan production (mood enhancing hormone and precursor for serotonin), helps to fights inflammation, reduces homocysteine (build up of this amino acid causes inflammation), lowering depression. Found in turkey breast, wild salmon, grass-fed beef, chicken, pistachios, tuna, pinto beans, avocado, blackstrap molasses, sunflower seeds, sesame seeds, chickpeas, bananas, potatoes. Vitamin B9 (folate) Folate regulates mood, sense of pleasure and clarity of thinking. Also, folate processes homocysteine. Found in chickpeas, Brussel sprouts, asparagus, lentils, black-eyed peas, chicken liver, beef liver, spinach (cooked), Romaine lettuce, avocado, broccoli Vitamin B12 (cobalamin) Protects your brain cells, needed for making serotonin and dopamine, reduces inflammation (homocysteine) Found in beef liver, sardines, Atlantic mackerel, lamb, wild-caught salmon, nutritional yeast, feta cheese, grass-fed beef, cottage cheese, eggs, oysters, mussels, clams. Vitamin C It’s highly concentrated in the cerebral spinal fluid that surrounds your brain and is important for cognitive performance Found in black currant, red pepper, green bell pepper kiwi, guava, orange, strawberries, papaya, broccoli, cauliflower, Brussels sprouts, kale, parsley, pineapple, mango, lemon, grapefruit, honeydew melon, peas, tomatoes. Choline Needed for brain development, function, learning and memory. Found in beef liver, salmon, chickpeas, navy beans, eggs, grass-fed beef, turkey, chicken, Brussel sprouts, cauliflower, scallops, goat milk Iron You need iron in the form of hemoglobin to transport oxygen to the brain. Iron helps to make serotonin, dopamine (feel good hormones). Found in spirulina, beef and chicken liver, grass-fed beef, lentils, dark chocolate (85% cocoa), spinach, sardines, black beans, pistachios, raisins, pumpkin seeds, eggs, chickpeas, kale, chicken, sesame seeds, oysters. Here I have a full article on the importance of iron and iron rich foods. Magnesium Important for the proper function of the nerve cells and brain cells; stimulates brain growth, helps to control blood sugar. Found in seaweed, amaranth, cooked spinach, kale, chard, sunflower seeds, black beans, mung beans, soybeans, mackerel, cashews, flaxseeds, almonds, dark chocolate, pumpkin seeds, avocado, banana, broccoli, Brussels sprouts. Here is my detailed article on magnesium and magnesium rich foods. Monounsaturated fats Both monounsaturated fats and polyunsaturated fats are important for brain health, helping lowering depression. Found in olive oil, beef, fish, almonds, salmon, flaxseed oil, hemp seeds, mustard, grass-fed meat Omega- 3 fats DHA especially (in fish) in Omega-3 helps to build brain cells, fight inflammation in the brain. Found in wild salmon, mackerel, anchovies, sardines, herring, cod liver oil, tuna, caviar, oysters, walnuts, leafy greens, ground flaxseeds, hemp seeds, chia seeds, soybeans, natto, egg yolks. Potassium Every nerve impulse and each of your heart beats depends on potassium. Caffeine can negatively affect potassium absorption. Found in avocado, lima beans, Swiss chard, beet greens, acorn squash, kale, spinach, sweet potato, wild-caught salmon, dried apricots, pomegranate, coconut water, white beans, banana, broccoli, sardines, peas, beets, grapefruit. Selenium Selenium helps with the production of glutathione (an important antioxidant in your brain), improves blood flow. Offers protection from oxidative damage. Found in Brazil nuts, salmon, tuna, halibut, shrimp, lobster, turkey, cottage cheese, chicken, mushrooms, eggs, navy beans, sardines, sunflower seeds, grass-fed beef, oats, beef liver. Excess selenium can be toxic, therefore supplement only short period of time. Zinc Zinc is key to your immune function, which protects you from infections, excess inflammation, and cancer. Found in oysters, lamb, pumpkin seeds, hemp seeds, sesame seeds, grass-fed beef, chickpeas, lentils, cocoa, cashews, kefir, yoghurt, ricotta cheese, mushrooms, spinach, avocado, chicken, almonds, eggs. Food has the power to improve mental health, preventing conditions like anxiety and depression or helping to alleviate these symptoms. It's our choice how we want to feed our brain. If you have health goals you want to reach, health challenges you are trying to conquer and are looking for a health and nutrition coach to support you on your wellness journey, don't hesitate to reach out to me at info@katrinpeo.com .

A topic that I covered in two of my last health and nutrition presentations, one to an international school secondary class students and the other one to professional business people club, is how to read nutrition labels. What came to me as a surprise is that from the children hardly anyone read the product labels in the shop when buying a food items like chocolate, chips, candy, ice-cream, protein bars etc. So I thought to write a broader article how can you shop your groceries for better health, how to be more mindful as a consumer as at the end of the day it's us voting with our money for what products we create a demand for. Photo source: Unsplash 1. Purchase whole foods Whole foods are foods which are minimally processed and free of artificial substances. These include fresh vegetables, fresh fruits, nuts, legumes (beans, lentils), meat, fish, eggs and whole grains. With whole grains, it's recommended to consume gluten-free and if possible lectin free (defensive mechanisms of plants) grains- opt for millet, sorghum, teff and fonio. Though buckwheat and quinoa don't contain gluten, they do contain lectins - so it's important to soak them properly and pressure-cook them. You can read more about lectins from Dr. Stephen Gundry, what foods contains them, how to reduce lectin content in the foods . 2. Purchase local, organic food where possible I know it's not always possible depending where you live to purchase locally grown food, but do the best you can (even if it's for example focusing buying locally grown food during the summer months in Northern Europe). The more food needs to travel, the more nutrients it looses. When you purchase eggs , it's better for you and for the environment to buy eggs from chicken who are able to forage freely, eat omnivorous diet with worms, organic grain. Eggs from these chicken contain more vitamin A, more Omega-3 fatty-acids, less saturated fat, more vitamin E etc. Look for the marking on the egg. The first number on the egg indicates how it was produced: 0- organic egg production; 1- free-range eggs; 2- deep litter indoor housing; 3- cage farming. When you purchase meat , ideally look for meat that is grass-fed, grass-finished for the beef; free-range chicken, chicken grown without antibiotics; grass-fed lamb. But if you find or can't purchase organic, grass-fed beef, know that it's still better to eat conventional meat than eating processed meat products, like hot dogs. When you purchase fruits and vegetables , it's good to follow on a regular basis the Dirty dozen list to understand which fruits and vegetables are highly recommended to purchase organic to avoid the heavy pesticides load on your body and which ones are ok to buy non-organic. Here is Environmental Working Group 2022 list for Dirty Dozen . And here is the 2022 list for clean fifteen fruits and vegetables from the Environmental Working Group - these have the least pesticide residues from fruits and vegetables. If you want to learn about the safety of one of the most commonly sprayed commercial and residential weed killer Roundup, click here . When you purchase dairy , opt for as clean as possible and as much as possible in its natural state. Fermented dairy products are better for you, like kefir, ricotta cheese, natural Greek yoghurt, sour cream, cottage cheese. From cheese, better options are for example mozzarella, parmesan, Swiss, Pecorino Romano, feta cheese from goat or sheep milk. 3. Read the product labels Whole foods, like vegetables and fruits don't come with a label, as well as when you buy fresh meat, fresh fish, seafood, raw nuts and seeds, eggs, fresh herbs. But when you buy any packaged product for the first time, read the product label. You can use the following simple guidelines: Check the order of ingredients (they are listed in the descending order, the ingredient you have the most in the product is listed first and what there is the least, is listed last The longer the ingredient list, the more processed the product is . As a general guideline, avoid products that have more than 5 ingredients listed. Check the sugar content . Take the total carbohydrate number and subtract any fibre that's shown on the label. Then you get the actual sugar amount. Then divide the number by 4 (there is an average of 4g of sugar in 1tsp) and you get how many teaspoons of sugar is in the product. Know that sugar comes in different forms. Here is my blog post on sugar and a list of sweeteners what is best to avoid . Check for thickeners and emulsifiers (soy lecithin, sunflower lecithin, guar gum, carrageenan, pectin, gelatin, polysorbates, monoglycerides. Though emulsifiers can be derived from natural sources (animal and plant products), they can also be man-made chemically. The more natural emulsifiers are for example lecithin and guar gum and are associated with few health risks if consumed in small quantities. But if you consume too much of them, they can cause diarrhoea, bloating, abdominal pain. Highly processed food additives can be more difficult to break down and can affect negatively your microbiota. Check for preservatives and additives . Ideally you should avoid products with preservatives and additives and buy organic packages foods where possible. Here are the most common food additives and preservatives to avoid: trans fats (hydrogenated oil, margarine, shortening), sodium nitrite, sodium nitrate monosodium glutamate (MSG), artificial food colours (Yellow 5, Blue 1, Blue 2, Red 3, Yellow 6 etc), high fructose corn syrup, BHA, BHT, sulfites, sodium benzoate, potassium benzoate, benzene. 4. Choose the oils and fats you buy wisely The best oils, fats for health and cooking are extra-virgin olive oil, ghee, extra-virgin coconut oil, avocado oil, camelina oil, hemp seed oil, walnut oil, MCT oil, sesame oil, butter. You can read more about healthy fats, what oils and fats to use with different cooking methods from the following blog post . 5. Opt for whole fruit, instead of juices, nectars, smoothies If you have been used to purchasing juices, nectars, smoothies from the store you might want to consider making a shift. As with other packaged goods, check the ingredients list, nutritional value. Very often fruit juices (especially the ones without the pulp) have a high sugar content (fructose is a sugar), low in fibre and therefore affecting your blood sugar negatively. It's better for your health to buy whole fruits, eat them as whole or make a smoothie at home, where you can control how much fruit you add into your smoothie. Here is a guide how to make smoothies, smoothie bowls so that they keep you satiated and don't spike your blood sugar. 6. 'Gluten-free' doesn't necessarily mean it's healthy You will find in bigger grocery stores, supermarkets shelves or an isle with products labeled gluten-free. If you are someone who has celiac, non-celiac gluten sensitivity , or you simply choose to stay away from gluten containing foods, you might be especially drawn to these shelves in the shop. But same like with any packaged foods, please do read the product labels. These products often contain sugar, corn, soy, artificial sweeteners, emulsifiers, preservatives or are high in other lectin containing foods. 7. Don't be afraid of frozen foods Buying vegetables, berries and fruits that are frozen, can save money as well as since they are frozen at the point of picking, their nutrients are locked in making them more nutritious than fresh fruits and vegetables that need to travel long distances to get to your local grocery store. With fish, other seafood- check the ingredient list and where possible opt for wild-caught rather than farmed. 8. If it's in your shopping trolley, it's in your stomach Consider your shopping trolley as your extended stomach. If you buy that carton of ice cream, bag of chips, bag of candy, box of chocolate- it's often that people are not able to eat these in moderation, having just a few bites. They tend to eat the whole thing. Try and be mindful what you put into your trolley as it will end up in your stomach. If it helps, try and visualise that whole bag of chips in your stomach, causing inflammatory response. 9. Make a shopping list before you go shopping or shop your groceries online This is probably self-explanatory, but if you create a list of products you need, you save time in the shop as well as money, as you won't be deviating from your path of your intent and really get what you need. Another option for making sure you stick to what you really need, is to buy your groceries online. It can be overwhelming to consider all the above steps if you are someone who has not been used to paying attention to these areas. But even taking one of the above steps at a time will help you to become more mindful as a consumer, making better choices for your own and for your family's health. Also, do the best that you can considering your income, your lifestyle. If you are someone who is truly confused about what you have in your cupboards, fridge at home, what's healthy, what's good for you, how to make the best choices for your health at the store, don't hesitate to reach out to me for nutrition counselling and health coaching at info@katrinpeo.com . I have helped my clients by going grocery shopping together with them, explaining what's good, what's not, how to read the product labels etc.

I have covered bone broth topic in the past , but feel it's such a great addition to a health-promoting diet, I wanted to cover it again and share some different ways you can make it at home and how to use bone broth in your daily cooking. Bone broth is one of the top health foods for human body. It heals and supports gut health, it's easy to digest, nutrient-dense and rich in flavour. Bones, skin, feet, tendons, marrow, ligaments, that we can't eat are boiled and simmered over a period of time to help to release healing compounds like collagen, glycine, proline, glutamine. Bone broth contains minerals like magnesium, phosphorus, calcium, silicon, sulphur. It also contains chondroitin sulfate and glucosamine which are know to help reduce joint pain, arthritis and inflammation. Bone broth helps with: metabolism immune function by helping healing leaky gut maintaining healthy skin (contains also hyaluronic acid) the growth of good bacteria in the gut fighting food sensitivities expelling waste, supporting liver's function with detoxification supporting bone and cartilage health due to being a natural source of gelatine and collagen The best way to get the best bone broth is to make it yourself at home. You can make it from chicken, turkey, beef, lamb, fish and more. I tend to either buy a whole chicken, first make couple of dishes from roast chicken and the use the bones from the chicken to make the bone broth. Or I go to the market and buy some different bones, bone marrow, etc. I use a 5 litre slow-cooker pot for making the broth and glass jars to store them. But you can use a 3l or 5l stainless steel pot and simmer it on the stove as well. I typically put one third of of the broth in the fridge to use during the week and the rest in the freezer to use during the following week or two (remember to leave 1.5cm free space at the top of the glass jar and also put the lid on loosely- I also put the jars in a leak proof plastic bag to avoid any accidents in the freezer but so far haven't had them). With all of the below recipes peel and chop the vegetables coarsely. I cook bone broth anything from 8h to 10h, but you can also go longer. A good time to use to cook the broth is during the weekend when you are at home. Asian broth (filtered water, chicken bones, 2 onions with skin, 1 head of garlic, 2.5cm of fresh ginger root, 3 celery stalks, 3 carrots, 3 cups of shiitake mushrooms, 1 lemongrass stalk, 1 tsp chilli flakes, 1.5 tsp sea salt) Beef broth (filtered water, beef bones (ideally grass-fed), 6 celery stalks, 2 carrots, 1 tbsp of black peppercorns, 1tbsp of sea salt, 2tbsp of raw apple cider vinegar , 3 bay leaves, 3 parsley stems). You can boost your broth with 1/2tsp of ground turmeric, dry basil. You can also roast the bones a bit in the oven to get deeper flavour to the broth. Chicken broth (filtered water, chicken bones, 1 red onion with skin, 1 yellow onion with skin, 3 carrots, one bunch of celery with leaves, 1 head of garlic, 1 branch of fresh rosemary, 2tbsp of raw apple cider vinegar, 3 bay leaves) Fish broth (filtered water, fish bones, shrimp shells, 1 onion skin on, 1 head of garlic, 2 carrots, 3 celery stalks, 2.5cm fresh ginger root, 2tbsp raw apple cider vinegar, 1tsp of turmeric or 2.5cm fresh turmeric root, 1tbsp of fresh parsley stems, 1tsp of sea salt Galangal broth - for people who are vegetarian, vegan, histamine sensitive, this is a good recipe to try. Use filtered water, 2 carrots, 6 celery stalks including greens, 3 bay leaves, 3 green onions, 1 garlic head, 2.5cm of galangal (if fresh root) or a 5 slices of dried galangal, 2 stalks of lemongrass, 4 kaffir leaves, 1tsp of black pepper, 1tsp of sea salt. Use fresh cilantro springs for serving. You can also omit galangal and add for example dried thyme, dried basil, ground turmeric. Ways to use bone broth in cooking: as a liquid base for soups (you can also use meat stock as a base) sip hot bone broth on its own to sooth a sore throat or aching stomach use in stews and casseroles for more flavour make your savoury porridge with bone broth (oat, rice, quinoa, buckwheat, millet in gravies and sauces make cauliflower rice with bone broth in mashed celery root or sweet potato when steaming and sautéing vegetables with scrambled eggs (add also some turmeric, cilantro add it to a homemade beef liver or chicken liver pate If you are struggling to make your own broth, there are companies who produce them as well for convenience (always check the ingredients). In Estonia Food Studio makes good broths. I have also heard of the following companies being recommended outside of Estonia: Kettle and Fire , Fond . If you know of any other good ones, please do add them to the comments below. I have also used bone broth protein in my morning smoothies- I love the airy consistency it gives to the smoothie besides it's health benefits. Ancient Nutrition and Paleo Valley are two I know who produce bone broth protein. If you want to improve your cooking skills at home for better health, better gut and liver support, better skin health, contact me for health and nutrition coaching at info@katrinpeo.com .

Anxiety disorders affect an estimated 301 million people worldwide, making it the most common mental health issue globally (source: WHO, 2023 ). In the past, I have written about stress and ways to manage it as well as provided stress management tips . In this article I am delving deeper into the topic of anxiety and overwhelm as they can create imbalances in the hormones, cause digestive issues and weight gain or weight loss, driving infertility, polycystic ovarian syndrome in women, affecting also our immune system function. I am providing you with foods, supplements and lifestyle practices that help you to find natural anxiety relief. Many people tend to turn to medications, alcohol, drugs, cigarette to find a solution to calm the body and mind. But these are temporary fixes, most of them unhealthy and don't focus on fixing the underlying issues. It's good to practice different natural body and mind healing remedies on a regular basis so that if and when we get into these anxious periods of our lives, where we might feel we are loosing control, that we have tips to pull from our sleeves and help ourselves and people around us. Photo source: Unsplash Symptoms of anxiety and overwhelm Do you experience any of the below: tension in the shoulders raising thoughts and struggles with concentration teeth grinding at night digestive issues on a frequent basis, like bloating, cramping, constipation, diarrhoea loss of appetite or over-eating higher heart-rate muscle tremors, twitching in the eye, shakiness in the hands fluctuations in energy poor sleep- challenges falling asleep and staying asleep Anxiety can lead to mental exhaustion and chronic fatigue. If we are not managing our levels of anxiety and stress, it can throw off our neurotransmitters, creating alarm bells in the brain, which then stimulates more cortisol production in our adrenals. This tells the body to store more fat around your waist, driving weight gain, elevated blood sugar, insulin resistance. As brain and gut are connected through neural pathways, anxiety and stress can do quite a bit of damage in the gut, causing yeast and bacterial overgrowth and affecting the production of serotonin and dopamine, which are primarily produced in our gut. Issues in the gut and heightened stress response affect also the inflammation in the body and can contribute to auto-immune diseases, where body sees itself as an invader and starts to attack its own cells (Hashimoto's, lupus, rheumatoid arthritis etc). Root Causes of Anxiety While improving your diet and lifestyle can significantly help manage anxiety and overwhelm, it’s equally essential to address the root causes. Start by asking yourself: What is truly triggering these feelings?  Is it related to work, relationships, health, or something unresolved from the past? Identifying the source is the first step to gaining clarity. Once you understand the cause, consider what actions you’ve already taken to address it. If none, think about one small, manageable step you can take this week to begin alleviating the pressure. For example, if it’s work-related stress, could you delegate tasks or set boundaries? Write down a list of actionable steps to resolve the core issue, no matter how small they seem. When the process feels overwhelming, don’t hesitate to seek support—whether from trusted friends, family, or professionals. Remember, addressing the root cause is not about perfection but progress toward reclaiming your sense of calm and balance. How can you support your over-anxious body to help to accelerate mind-body balance and promote optimal health? It's important to fuel the body with anti-inflammatory diet for mental health, with the right types of minerals, vitamins and amino acids that are building blocks for neurotransmitters- to manage moods, resolve anxiety and also help with food cravings. Depending on your level of anxiety, how long it has been going on, you might want to consider finding a good functional medicine practitioner , who can help to order necessary tests to determine the levels of vitamins and minerals, to get an understanding of your gut health, your hormone levels, whether you have any underlying infections, parasites or mould toxicity as all these influence your body's anxiety levels. Foods and Drinks to Avoid for Better Mental Health Studies show that diets rich in processed foods can increase the risk of mental health issues by up to 58% ( source: PubMed ) There are certain foods that drive inflammation in the body , but this can vary a bit from person to person. When you remove or reduce the irritants, it helps the digestive tract to heal and cool down, which in turn does not require your immune system to over-react all the time. Below foods affect anxiety negatively: sugar and artificial sweeteners refined grains (white bread, white flour) processed carbohydrates (bagels, pastries, crisps, cereal, fruit juice, pizza, soda etc) alcohol caffeinated drinks (coffee, energy drinks) The Gut-Brain Connection and Its Role in Anxiety Help your body to reset your gut microbiome Our bodies have billions of bacteria and yeast in our mouth, gut and skin. When you focus on helping to grow good bugs in your digestive tract and starve the bad bacteria, you will help with healthy neurotransmitter production in the body. If you are consuming too many carbohydrates, foods high in refined sugar and yeast, you drive bacterial and yeast overgrowth in the body. When we are anxious, overwhelmed, stressed, our bodies produce less saliva. Stress also slows down food breakdown in the digestive organs, which can cause the fermentation in the gut, leading to bacterial overgrowth and bloating. Stress also reduces the production of stomach acid and also production of good bacteria. Here are some of the drivers for gut dysbiosis: high sugar and refined carbohydrate foods; excessive alcohol; antibiotics; oral contraceptive use, steroid use; use of antacids or proton pump inhibitors; also how you were born and fed when baby (born through c-section and formula fed) and stress. Eating an anti-inflammatory diet with probiotic and prebiotic foods stimulates the growth of beneficial bugs in your gut. Make sure you also drink adequate amount of clean water on a daily basis. Learn more about the importance of water and electrolytes here . Help your body to repair the gut lining I have written about the leaky gut and the importance of having an intact gut lining, so that body is able to absorb the nutrients and not allowing food particles and toxins get into the bloodstream. Excess toxins and waste in the body can lead to depression, anxiety, irritability, chronic fatigue etc. Here are some foods and supplements that help with gut healing: bone broth , meat stock , omega-3 fats (from fatty fish like salmon, mackerel, sardines, herring), turmeric, ginger, pineapple, papaya, digestive enzymes, L-glutamine, liquorice root, aloe etc. Nutrients and Supplements for Anxiety Relief Provide your body with the right nutrients that support adrenals and contribute to production and regulation of neurotransmitters. Ageing, healing from injuries, trauma, pregnancy, breastfeeding and even exercising can increase demands on nutrients. When we have anxiety, stress, our body needs more B- vitamins (B6, B9, B12), C-vitamin, D-vitamin, magnesium, chromium, selenium, zinc, calcium, glutamine. Learn from here from which foods you get what vitamins and minerals . Here are some of the foods that help heal anxiety: leafy greens (e.g., spinach, kale, Romaine lettuce, beet greens etc) wild-caught fish (e.g., salmon, mackerel) grass-fed beef eggs walnuts coconut oil fermented foods (kefir, plain yoghurt etc) olives carrots and beets pumpkin A diet rich in anti-oxidants is also seen to help with anxiety and stress . Consume foods like: berries cacao herbs (parsley, basil, oregano, cilantro, cumin, cinnamon, rosemary) ginger turmeric maca matcha rooibos. If you are someone who does not break down food properly, have hard time to digest fats, you might need to support your body with digestive enzymes, hydrochloric acid with pepsin, ox bile etc. The acidity in your stomach is needed in order to absorb nutrients like amino acids, iron, calcium and B12. It's important to note here that there could be also genetic predispositions that can drive higher susceptibility to anxiety, but focusing on the healthy diet and lifestyle will reduce the chances for those genes to be expressed. You might also want to try some ancient remedies as well as supplements: Chamomile and Valerian Lemon balm Kava kava Dong quai Astralagus Ashwagandha and other adaptogenic herbs CBD L-theanine Magnesium Methylated B-vitamin complex Vitamin D Omega-3 Lifestyle Practices to Reduce Anxiety Below you can find lifestyle support action list to incorporate in your day to day life to reduce anxiety: Engage in gentle movement: walking in nature, yoga, pilates, stretching Acupuncture Body brushing and cold/hot showers Tongue scraping and oil pulling Using sauna and Epsom salt baths with essential oils that calm the body Getting a whole body massage Meditation Doing breathing exercises- here are a few to try Focusing on getting quality sleep Digital detox (from devices, social media, news) Summary Anxiety and overwhelm can significantly impact physical and mental health, contributing to issues like hormonal imbalances, digestive problems, and chronic stress-related conditions. Recognising symptoms such as muscle tension, poor sleep, digestive distress, and heightened heart rate is the first step toward managing these challenges. Key strategies to relieve anxiety include addressing root causes, supporting gut health, and nourishing the body with nutrient-dense, anti-inflammatory foods. Reducing triggers like sugar, caffeine, and processed foods while incorporating probiotics, omega-3s, and essential vitamins can restore balance. Lifestyle interventions such as gentle exercise, meditation, and quality sleep are equally important for calming the mind and body. Finally, consider professional guidance for personalised solutions, such as nutritional counseling, seeing a functional medicine practitioner, or reaching out to a psychologist if needed. Building healthy habits and tools for stress management ensures a long-term approach to achieving mental clarity and emotional resilience. For personalised support on reducing anxiety through diet and lifestyle, contact me at info@katrinpeo.com .

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

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

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

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

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

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

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

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