I’ve been wanting to share a legume spread recipe for a while now because it’s one of the most common food recommendations I give my...

In January 2025, the Estonian Health Development Institute published new national recommendations for diet, physical activity, and sleep. In this article, I will briefly explain what these recommendations are, provide a historical overview, and share also Estonians' dietary habits based on a 2014 study with the recommended intake. However, the main focus will be on the 2025 national dietary, physical activity, and sleep guidelines, outlining the changes and updates compared

When I decided to write about alcohol consumption from a nutrition perspective, my goal was to approach the topic openly—neither...

Are you one of those who promised to become a healthier version of yourself in 2025? Perhaps you’ve decided to drink less alcohol, cut...

Artificial sweeteners are everywhere, from diet sodas to protein bars, promising guilt-free sweetness. They’ve become the go-to option...

The human gut microbiome—a vast ecosystem of trillions of microbes—plays a crucial role in regulating our overall health. In a recent...

Metabolic health is often overlooked until it's compromised, yet it plays a pivotal role in overall well-being. This article unpacks the...

Protein is an essential nutrient that makes up about 15–20% of the human body mass . For a 70 kg person, that’s around 12 kg of protein . These proteins are crucial for maintaining and repairing the body, supporting growth, and ensuring proper development. Protein is everywhere in your body: your bones, skin, hair, enzymes, and immune system cells. In fact, you’re made up of over 10,000 different proteins , each performing specific functions to keep you alive and healthy. How

In today’s world, ultra-processed foods (UPFs) are making up an increasing share of diets globally, contributing to various health issues due to their high sugar, salt, and unhealthy fat content. For example, in the UK, ultra-processed foods contribute around 66% of calorie intake among adolescents , highlighting their prevalence among younger generations​. The global shift toward highly processed foods means that even the average grocery store has become a challenging envir

These delicious lentil muffins are packed with protein and fibre, making them a perfect nutrient-dense healthy dessert. The recipe contains no flour, relying on lentils, eggs, and hazelnuts as the primary sources of protein, while linseeds, chia seeds, psyllium husks, and cacao add a good dose of fibre. Protein-Packed Chocolate Lentil Muffins with Hazelnuts Ingredients : 150g cooked lentils (When I have no time to cook lentils, I purchase steamed lentils ready to use- this o

Over the 7 years I have been learning, studying nutrition, I've had to rethink many aspects of nutrition that I thought were simple and...

With the rising trend of personalised nutrition, many people are turning to specific diets in the hope of achieving better health, weight...

This vibrant and nourishing salad is packed with a variety of nutrient-dense ingredients that not only taste delicious but also provide...

Coffee is one of the most popular beverages worldwide, cherished for its stimulating effects and unique flavour. Caffeine, the most...

Since it’s pear season, and especially if you happen to have pears growing in your own garden like I do, it’s the perfect time to put...

Our understanding of the human body is continuously evolving decade by decade, especially in terms of the communities of microorganisms...

In spring, when we get the first dandelions and nettles in the garden I start with a routine to make a green drink boosting of vitamins, minerals, antioxidants and serve it for myself, my husband and for our son as the second drink in the mornings (after a glass of water). Our daughter has not yet shown interest towards it as it looks too green for her. This green drink routine runs into early autumn till we still have fresh green ingredients to add into the drink. Then we ty

Fibre is an essential component of a healthy diet, but many people fail to consume the recommended 25g-35g per day. Fibre not only aids...

In 2022, I graduated from IIN as an integrative nutrition health coach . In August 2024, I graduated from Rahvatervise Akadeemia as a...

Oral health is more than just about maintaining a bright smile – it's closely linked to the health of your entire body. Infections in...