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Your gut health is deeply connected to your overall well-being. From digestion and energy levels to immunity, mood, weight, skin health and also brain health, your gut microbiome plays a central role. The good news? There are many simple and effective habits you can adopt each day to support a thriving gut microbiome. Here’s how you can support your gut health on a daily basis: 1. Eat a Variety of Plant-Based Foods One of the most impactful steps you can take is increasing the diversity of plants in your diet on a weekly basis. Research shows that people who eat at least 30 different plant foods per week have a more diverse and resilient gut microbiome. Plant foods include not just fruits, berries and vegetables , but also: Whole grains (quinoa, buckwheat, wholegrain rice, wholegrain rye bread etc.) Legumes (beans, lentils, peas) Nuts and seeds Herbs and spices Each plant brings a different set of fibres and polyphenols that feed specific gut microbes. More variety = more microbial diversity in your gut = better health. 2. Include Prebiotics and Polyphenol-Rich Foods Prebiotics are special plant fibres that feed your good bacteria. Great prebiotic-rich foods include: Garlic Onions Leeks Asparagus Bananas (greener are better as they have more resistance starch) Oats You can learn more about prebiotics health benefits and prebiotic foods here. Polyphenols are antioxidants found in colourful plant foods like berries, dark chocolate, olives, and green tea. These also nourish beneficial gut bacteria. 3. Add Fermented Foods for Natural Probiotics Fermented foods introduce live beneficial bacteria and help support microbial balance. Try adding 2-3 portions of the fermented foods and drinks to your daily meals: Kefir Natural unflavoured yoghurt Sauerkraut Kimchi Miso Tempeh etc Learn about other fermented foods and drinks in this article . A small daily portion can make a big difference over time. 4. Limit Ultra-Processed Foods Ultra-processed foods often contain additives, sugars, unhealthy fats, and low-quality ingredients that negatively affect the gut. These foods may: Disrupt the balance of gut bacteria Increase gut inflammation Reduce microbial diversity Focus on whole, minimally processed foods whenever possible. Learn more about ultra-processed foods and how to recognise them in the grocery store from this article. 5. Watch Out for Artificial Sweeteners and Emulsifiers Artificial sweeteners  (like aspartame, acesulfame K, sucralose, and saccharin) can alter gut bacteria in ways that may impair glucose tolerance and increase cravings. Emulsifiers (like carboxymethylcellulose (CMC), polysorbate‑80, carrageenan, maltodextrin, xanthan gum, guar gum, gum arabic, DATEM (ester of mono‑/diglycerides), propylene glycol alginate, HPMC, sorbitan monostearate, glyceryl oleate/stearate etc. ) often found in packaged foods (like plant milks, sauces, mayonnaise, ice cream, nut butters, baked goods, margarine, salad dressings etc), can interfere with the mucus layer of the gut lining, reduce microbial diversity and promote inflammation. Minimising these additives helps maintain a healthier gut environment. 6. Limit Alcohol Consumption Regular alcohol consumption can damage the gut lining and shift the microbiome toward more harmful bacterial strains. There is no safe or healthy level of alcohol for the body nor to the gut. Learn more about alcohol consumption, how it affects health, what does it mean maximum 2 units of alcohol for men and 1 unit of alcohol for women, if chosen to consume. 7. Be Mindful with Medications Certain medications can significantly impact your gut health, for example: Antibiotics  can wipe out both harmful and beneficial bacteria, leading to imbalances or overgrowth of less desirable microbes. Proton pump inhibitors (PPIs) , often used for acid reflux, may reduce microbial diversity and promote bacterial overgrowth in the upper gut. NSAIDs  (like ibuprofen) can irritate the gut lining and increase intestinal permeability. It’s important to use these medications only when necessary, as rarely as needed and under medical guidance. If you must take them, supporting your gut with fermented foods and drinks (where necessary also probiotic supplements) and fibre-rich foods can help restore balance in the gut. 8. Focus on Lifestyle Habits That Support Gut Health Sleep :  Aim for 7–9 hours per night. Poor sleep is linked to dysbiosis (gut imbalance). Stress management :  Chronic stress disrupts gut bacteria and can increase gut permeability. Exercise:  Regular movement boosts microbial diversity and supports digestion. Meal timing and intermittent fasting:  Allowing time between meals and avoiding constant snacking gives your gut time to rest and repair. Overnight fasting (12–16 hours) can support microbial balance, reduce gut inflammation, and help regulate your circadian rhythms. Intermittent fasting may also promote the growth of beneficial bacteria and enhance the diversity of your gut microbiome. Time in nature:  Exposure to natural environments and soil microbes can also support your microbiome. Start Small and Build a Gut-Friendly Routine. You don’t need to overhaul your diet overnight. Start by: Adding one new plant food per week Replacing one processed snack with a fibre-rich whole food Including fermented foods to your diet a few times a week These small steps add up and can have a long-term impact on your gut and overall health. Summary Supporting your gut health daily is a combination of what you eat, how you live, and the habits you choose. By focusing on variety, fibre, fermented foods, and reducing processed ingredients and stress, you create an environment where beneficial microbes can thrive. Your gut will thank you—with better digestion, immunity, energy, and even mood. Inspired by insights from ZOE’s research , gastroenterologist Dr. Will Bulsiewicz and the ZOE Science & Nutrition podcast . If the above feels overwhelming and you need a professional to review your diet and guide you towards better nutrition step-by-step, don't hesitate to reach out to me for nutrition counselling at info@katrinpeo.com .

If you’re looking for an easy, nutrient-dense breakfast or a satisfying snack between meals, this kefir glass is a fantastic choice. It’s rich in fibre , healthy fats , protein , probiotics , and antioxidants—without requiring any cooking. You can also tailor it to your needs and preferences, whether you’re after something light or more filling. It's a drink I have almost on a daily basis to support gut health and provide my body additional fibre and healthy fats. What’s in the Glass? This beautiful blend contains: Kefir  – a fermented dairy drink packed with probiotics, protein, calcium, B vitamins, and vitamin K2. I rotate between two different unflavoured kefirs: Hellus containing specific gut-supporting lactic acid bacteria Lactobacillus fermentum ME-3, developed by scientists in Estonia and Gefilus , containing Lactobacillus rhamnosus GG lactic acid bacteria. You can also make your own kefir at home. Chia seeds, flaxseeds (linseeds), psyllium husk  – great sources of fibre and plant-based omega-3s (ALA). They support digestion, balance blood sugar, and promote satiety. Sesame, sunflower, pumpkin seeds, pine nuts  – rich in zinc, magnesium, selenium, vitamin E, and healthy fats. Goji berries  – antioxidant-rich and a good source of vitamin C and beta-carotene. Cacao nibs  – offer a natural chocolate crunch while providing magnesium and polyphenols. You can top it off with fresh or frozen berries  for natural sweetness and an extra antioxidant boost. Why It’s a Great Option For those who struggle with heavy breakfasts , this is a gentle, lighter option that still keeps you full. You can add a scoop of protein powder (whey or any plant based protein- always check for the ingredients to avoid sweeteners and emulsifiers) to make it more balanced and sustaining. You can also add collagen to support gut, skin, hair, nails, joints, muscles and bones. If you didn't know, collages is the most abundant protein in our bodies. You can read more about different types of collagen our body needs and their sources from this article . Works perfectly as a mid-morning or mid-afternoon snack , especially when you need energy without a crash. It’s rich in healthy fats , supporting hormone health, brain function, and nutrient absorption. What to Keep in Mind While this is packed with nutrients, here are a few considerations: Many seeds contain phytic acid , which may slightly reduce the absorption of minerals like iron, calcium, and zinc. You can rotate seed types or soak them to reduce this effect. I typically soak the seeds in the kefir half an hour or so before drinking, but you can also soak the seeds in the glass of kefir in the fridge overnight to improve digestibility. It’s high in fibre , so make sure to drink enough water throughout the day to support digestion. If your diet has been fibre-poor, add only one type of seed at a time and slowly introduce other seeds It’s also energy-dense , so portion size matters. I typically use 200-250ml of kefir. Final Thoughts This kefir drink/pudding creation is an easy way to boost your nutrient intake and support gut health—whether as breakfast or a smart snack. It’s proof that healthy eating doesn’t have to be complicated. If you are struggling with weight issues, high cholesterol, high blood pressure, digestive issues, don't hesitate to reach out to me for personal nutrition counselling session(s) at info@katrinpeo.com .

Blood sugar (glucose) is your main source of energy. It influences how hungry or energetic you feel. Blood sugar is created when you break down any carbohydrate you eat- from a healthy carb like quinoa to a chocolate-chip cookie. The importance with blood-sugar is to keep it balanced: not too high and also not too low. Many of us walk around with high glycose spikes happening in our bodies without knowing it. With blood sugar imbalance we experience short term or long term the below: tiredness hunger though we just ate an hour or two ago energy dump in the afternoon cravings anxiety depression heart palpitations mood swings sleep issues weight gain acne on the face hormonal imbalances (like PCOS) fertility issues worsening menopause symptoms heart disease type II diabetes fatty liver dementia cancer risk increase faster ageing Optimising our glycose levels allow us to lower the symptoms we are experiencing. If you eat with every meal adequate amount of protein, fat, fibre together with carbs- you naturally help to keep the blood sugar more stable and have consistent energy throughout your day. How is blood sugar regulated in your body? Your pancreas creates hormone called insulin, that gets released into the blood stream to regulate blood sugar when you eat. The normal range for blood sugar (empty stomach) is 4 - 5,5 mmol/l. Insulin transfers the blood sugar into blood stream and into your cells for immediate energy or storage for later use. If you eat too much sugar or other refined carb-rich foods that get way faster converted into blood sugar, then your pancreas goes into overdrive to produce all the necessary insulin for the glycose to be stored in the cells. Such an insulin surge tells your body that there is plenty of energy available and that it should stop burning fat and rather start storing it. Yes, insulin is a fat storage hormone. Low and high blood sugar Low blood sugar occurs when the insulin surge causes too much of blood sugar to be transported out of your blood. It can leave you feeling hungry, tired, shaky and anxious. As a consequence, you crave more sugar and carbohydrates, hoping that these will get you to a better place. But in reality, they start the cycle all over again. And your body ends up storing more fat. Contrary, high blood sugar occurs when your insulin is unable to transport enough blood sugar out of your blood. Blood sugar and weight Loss To help with long term healthy weight loss or healthy weight maintenance, you need to keep your blood sugar in balance in between the meals and where there is no excess insulin produced by the body. How can you balance your blood sugar? If you avoid or keep simple carbohydrates and sugar consumption to a minimum, you can naturally help to balance your blood sugar. Definitely, do not starve yourself as this causes your body to produce stress hormones that prevent weight loss. The resulting low blood sugar from starvation causes your body to go into muscle burning, slowing down your metabolism. Eating balanced meals during the day is what you should be focusing on. Simple carbohydrates include different types of sugar, such as sucrose (table sugar), fructose (fruit sugar (also in honey)), lactose (dairy sugar), glycose. You can read my blog post on sugar and why it's best to lower its consumption it here . All of the simple carbohydrates get metabolised fast and therefore most likely cause an insulin surge in the body. Think how you feel next time when you eat for example an egg with avocado for breakfast or when you drink a glass of orange juice and have a white bread with jam on it. The fructose in the juice and the sucrose in the jam will have you probably craving and eating throughout the day. The easiest and best way to stabilise your blood sugar is to eat protein, fat, fibre and greens with each of your meal. Fat - if you consume fat alone, it has no influence at all on circulating blood sugar. If you eat it with your meal, it slows down the absorption of your meal therefore helping to avoid spikes in blood sugar. I am talking here about the healthy fats (olive oil, nuts, seeds, avocado, ghee, coconut oil). Protein - it helps to keep blood sugar levels steady. Again, if you consume protein by itself, it has no impact on blood sugar. But you should be mindful and not consume too much protein as it may converted into glucose. A good size of protein per meal is the size of your palm. I have written a blog post on the highest protein containing foods . as well as the importance of consuming sufficient amount of protein at every meal at different ages in your life . Fibre - same as fat, fibre helps to slow down the absorption of nutrients, including glucose. All vegetables and fruits contain fibre and are best consumed in a whole state, rather than juiced. When you would want to juice your vegetables and fruits is when you are unwell and need a fast dose of vitamins and minerals into your body. But at other times, consume whole vegetables and fruits, make smoothies mixing the two and adding some protein and fat into it to slow down the absorption of carbs. You can read more about the fibre, why we need it and from which foods we can get it here . Greens - when you add greens like spinach, kale, broccoli sprouts, sunflower sprouts, you add minerals and vitamins to your meals. For example magnesium in green vegetables increases your insulin sensitivity. Other tips helping you to keep your blood sugar in balance Different foods affect our blood sugar different ways. For some people eating a banana takes their blood sugar up high, for the others it does not create such a spike. Our bodies are different and how food affects us, is influenced by many factors- what our diet looks like during the longer period of time, what is the state of our health, how much we exercise, how much we sleep, what are our stress levels etc. Continuous glycose monitor One good way to measure how food affects your blood sugar, is to use continuous glycose monitor. You attach a sensor at the back of your arm and you will be able to track via app how the food, drinks you consume affect your blood sugar. This allows you to make smarter choices around your food. You can check out for example Levels and Veri . Eat your food on the plate in the right order Eat your salad, vegetables, protein, fats before your starches and sugar on your plate. This is especially good if you have a starchy meal, like pasta. If you are having a starch on its own without any fibre and fat, it gets to your blood stream very quickly and spikes the blood sugar. Eat a savoury breakfast not a sweet one Savoury breakfast does not have such an impact on blood sugar levels than a sweet breakfast (cereals, bagels, muffins). This allows you not to get hungry after couple of hours. Examples of savoury breakfast: Lentils or quinoa or buckwheat with soft boiled egg and avocado Oats with seeds and almond butter Smoothie that contain not more than half a cup of fruit or berries and contains good fat and protein Warm chia pudding with hemp hearts and ghee Rice cake with avocado, salmon and sesame seeds Sourdough bread with scrambled eggs, kale, cherry tomatoes, kimchi Sourdough bread with hummus, sauerkraut, hemp seeds and sprouts Chia seed pudding with raspberries, nut better and hemp seeds Ground chia seeds blended with cocoa and avocado Move after the eating After eating your energy goes from your head and limbs into digestion system. That's why many can feel tired after a meal. Your muscles are your ally here, where they help to soak up the circulating glycose from your blood stream. A 10 minute walk after a meal is a great choice or taking your dog outside for a walk. Eat fat or protein with your carbohydrates Don't eat sweet or starchy food without adding some protein, fat or fibre on it. You could put greek yoghurt on your cookie if you want to eat it. Eat your sourdough bread with some goats cheese spread and avocado on it. If you have some rice, have some eggs, chicken, fish with it. The less your blood sugar spikes after breakfast and lunch, the better you feel throughout the day. If you are looking to understand more about better eating habits for your body, lifestyle, don't hesitate to contact me for nutrition counselling and health coaching at info@katrinpeo.com. Learn more about my services under Services .

Are you wondering how to eat in a way that leaves you feeling full and satisfied—without constant snacking or cravings between meals? And how can the right food combinations help you maintain stable energy and blood sugar levels throughout the day? One of the very first books I read about nutrition was Body Love  by Kelly LeVeque. She explains in a simple and practical way what happens to food when it enters your body—and how it influences your energy, mood, and hunger. One of her key concepts is the “Fab Four”: protein, fat, fibre, and greens . Including these four elements in every meal helps you stay full for 4–5 hours, reduces cravings, and supports your overall health. Let’s take a closer look at how each of these components works: Protein Protein is essential for keeping you full. It helps reduce the hunger hormone ghrelin  and increases the satiety hormone peptide YY , both of which tell your brain that you’ve eaten enough. It also supports the production of various neurotransmitters, for example dopamine , which play a role in motivation and satisfaction. Beyond that, protein provides the amino acids  your body needs to build and repair tissues, support immune function, and produce hormones and enzymes. Many protein-rich foods are also great sources of B vitamins  and minerals that help with energy metabolism and nutrient absorption. ➡️ Not getting enough protein may leave you reaching for more carbohydrates later in the day. Examples of good protein sources : eggs, chicken, turkey, fish, grass-fed beef, lentils, chickpeas, tempeh, tofu, Greek yogurt (if tolerated- not lactose intolerant), and protein-rich seeds like hemp, chia, and pumpkin seeds. I have written multiple articles on protein in my blog. Be sure to read those as well to get deeper understanding on protein, why we need it and how much we need it. Healthy Fats Fats have often been misunderstood, but they are absolutely essential for satiety, hormone production, brain health, and the absorption of fat-soluble vitamins (A, D, E, and K). Adding healthy fat to your meal helps slow digestion , which in turn stabilises blood sugar levels and keeps you feeling full longer. Fat also plays a role in supporting a calm nervous system and reducing cravings, especially for sugary foods. Examples of healthy fats : avocado, nuts and seeds, extra-virgin olive oil, coconut oil, ghee, butter from grass-fed cows, fatty fish like salmon and sardines, eggs, and MCT oil. Even a small piece of dark chocolate (70% cacao and above) can be a nourishing fat-rich treat. Read more on healthy fats here . Fibre Fibre is crucial for both gut health  and blood sugar balance . It feeds the good bacteria in your gut microbiome, supports digestion and regularity, and helps your body produce butyrate —a short-chain fatty acid known to reduce inflammation and protect against colon cancer. There are two main types of fibre: Insoluble fibre  doesn’t dissolve in water. It adds bulk to stools and helps promote regular bowel movements. It’s especially helpful in relieving and preventing constipation. ➡️ Sources include nuts, seeds, whole grains, vegetables (especially with skins), and potatoes. Soluble fibre  dissolves in water to form a gel-like substance. It helps lower cholesterol, regulate blood sugar, and slow down stomach emptying, which enhances nutrient absorption. Soluble fibre is fermented by gut bacteria, which can cause gas and bloating for some—so it’s best to increase these foods gradually and drink plenty of water alongside them. ➡️ Sources include oats, legumes, beans, chia seeds, flaxseeds, berries, and some vegetables. Fibre-rich foods to focus on : avocados, berries, coconut, figs (fresh or dried), artichokes, peas, Brussels sprouts, turnips, black beans, lentils, nuts, chia and flaxseeds, quinoa, bananas, oats, and beets. Click here to learn more about fibre, its importance for the body and different foods to consume. Greens Greens are nutritional powerhouses. They’re rich in phytonutrients , antioxidants , and fibre , and they help support detoxification, inflammation reduction, and gut health. Leafy greens also contain natural plant compounds  that feed beneficial gut microbes. Some even provide small amounts of resistant starch , a type of carbohydrate that resists digestion in the small intestine and instead feeds the good bacteria in your colon. Eating a variety of greens regularly supports your immune system, digestion, and even mental clarity. Great options include : spinach, kale, rocket, Swiss chard, broccoli, cabbage, parsley, coriander, beet greens, and microgreens . Final Thoughts When you include protein, healthy fats, fibre, and greens  in each meal, you create a satisfying plate that fuels your body, balances your blood sugar, and keeps cravings at bay. Over time, you’ll likely notice improvements in your energy, mood, digestion, and even sleep. And remember—it’s not about being perfect. It’s about building meals that nourish both your body and mind so you can feel satisfied, balanced, and supported throughout the day. If you're looking for personalised guidance to make your diet more balanced and tailored to your needs, feel free to reach out to me for nutrition counselling at info@katrinpeo.com . I’d be happy to help!

Saturated fats have long been a topic of debate in nutrition, but research and dietary guidelines consistently emphasise the importance of moderating their intake. While our bodies do need fats for essential functions like hormone production and energy, excessive consumption of saturated fats in modern diets is linked to several health risks, including increased cholesterol levels, elevated blood pressure, and negative effects on gut health. What Are Saturated Fats and Why Should You Care? Saturated fats are a type of fat found mostly in animal products (like fatty cuts of meat, butter, and full-fat dairy) and some tropical oils (such as coconut and palm oil). These fats are solid at room temperature and are known to raise "bad" LDL cholesterol, increase blood pressure, and potentially disrupt the balance of bacteria in the gut. But not all saturated fats are created equal. Emerging research shows that their impact depends on the food source. For instance, saturated fat from whole foods like yoghurt or dark chocolate may have different effects on health than that from processed meats or fast food. How Much Saturated Fat Is Recommended? According to WHO and European Food Safety Authority guidelines, fat intake should be distributed as follows: Total fat:  20–35% of daily energy (in Estonia the dietary guidelines recommend 25%-40%, but 40% only if the saturated fats intake from it is below 10%) Saturated fat:  <10% Monounsaturated fat:  10–20% Polyunsaturated fat:  5–10% Trans fats:  <1% Curious about which fats support long-term health and what are monounsaturated fats, polyunsaturated fats and trans fats? Read my article: Best Healthy Fats for Your Body Hidden Saturated Fat in Modern Diets Many people unknowingly consume excessive saturated fat because it’s hidden in ultra-processed foods and ready-made meals sold in the grocery store. Common culprits include: Pastries and baked goods Processed meats Fast food Snacks made with palm oil, butterfat, or hydrogenated fats Reading food labels carefully is essential to identify saturated fat content per serving and to recognise ingredients that indicate saturated fat. How Excess Saturated Fat Affects Your Health? Raises LDL Cholesterol and Heart Disease Risk Saturated fats increase LDL cholesterol levels, which can lead to plaque buildup in arteries and raise the risk of heart disease and stroke. A comprehensive meta-analysis ( Mensink et al., 2003 ) of over 60 controlled trials found that replacing saturated fats with unsaturated fats significantly reduced total-to-HDL cholesterol ratios, though effects on LDL alone varied depending on the specific fatty acid. More recent evidence suggests that not only the amount but also the food source of saturated fat matters. Saturated fats from processed meats and ultra-processed foods carry greater risk than those from whole foods ( ZOE, 2023 ). Learn more about the healthy levels and unhealthy levels of cholesterol from this article . May Contribute to Higher Blood Pressure Some studies suggest that high saturated fat intake may contribute to elevated blood pressure: In the North Karelia randomised control trial study (1979) , participants following a diet with reduced saturated fat and a higher polyunsaturated/saturated fat ratio experienced reductions in both systolic and diastolic blood pressure. However, systematic reviews conclude that while saturated fat reduction may benefit lipid profiles, its direct effect on blood pressure is less clear and likely modest. Contributes To Weight Gain Saturated fat is calorie-dense (9 kcal/g). In energy-dense diets, it can: Contribute to caloric surplus  and weight gain Lead to increased visceral fat , which is associated with metabolic syndrome, type 2 diabetes, and heart disease Negatively Influences Gut Health There is growing evidence that high saturated fat intake can affect gut microbiota and intestinal barrier function: A 6-month RCT ( PubMed ID: 30782617 ) showed that higher-fat diets led to unfavourable changes in gut microbiota and increased inflammatory markers. A controlled feeding study ( PMC ID: PMC6299478 ) demonstrated that diets higher in saturated fats altered gut microbiota composition. Systematic reviews (e.g., PubMed ID: 30655101 ) support the conclusion that high saturated fat intake can reduce microbial diversity and promote inflammation. May Contribute To Acid Reflux High-fat meals, including those rich in saturated fats, can: Slow down gastric emptying Relax the lower oesophageal sphincter (LES), allowing stomach acid to back up into the oesophagus While saturated fats themselves aren't the sole cause of GERD, high-fat diets are known triggers . You can learn more about heartburn causes here . Not All Saturated Fats Are Equal While general guidelines recommend limiting saturated fat intake, recent research shows that the source of saturated fats plays a crucial role in their health effects. Saturated fats from whole dairy products such as yoghurt and cheese tend to have a different, often less harmful impact on heart health compared to saturated fats found in ultra-processed foods like processed meats, fast food, and packaged snacks. This difference may be due to the beneficial nutrients and compounds present in dairy, including probiotics and bioactive peptides, which can support metabolic and inflammatory health. ZOE, science and nutrition company, highlights that replacing saturated fats with refined carbohydrates , common in many processed foods, does not lower cardiovascular risk. Instead, replacing saturated fats—especially those from ultra-processed sources—with unsaturated fats from foods like nuts, seeds, olive oil, and fatty fish leads to better health outcomes. This evidence underscores the importance of considering the food source and overall dietary pattern rather than focusing solely on saturated fat content. For more detailed insights, see the ZOE article on How Many Grams of Fat per Day . Top 30 Foods Highest in Saturated Fat 🥩 Animal-Based Sources Fatty cuts of beef  (e.g., ribeye, T-bone) Pork belly Lamb (especially ground or shoulder cuts) Chicken skin Duck meat (especially with skin) Goose (with skin) Bacon Sausages  (especially traditional pork sausages) Salami Liver pâté  (especially with butter or cream) 🧀 Dairy-Based Sources Butter Heavy cream (whipping cream) Whole milk Full-fat yoghurt Cheddar cheese Brie Cream cheese Mascarpone Ice cream  (especially the ones made with cream) Condensed milk 🍳 Processed and Mixed Foods Fast food burgers Fried chicken French fries (fried in palm or animal fat) Pizza (especially with extra cheese and meat toppings) Meat pies and pastries Croissants and puff pastry Donuts Chocolate bars  (milk chocolate has more saturated fat than dark chocolate) Cakes and frostings  (made with butter or palm oil) Microwave popcorn  (especially with butter flavouring) Visualising 22 Grams of Saturated Fat For an average daily energy requirement of 2000 kcal, the recommended fat intake ranges between 55 g and 89 g per day  (based on 25–40% of recommended total energy from fat, with fat providing 9 kcal per gram). At 2500 kcal per day, the recommendation increases to 70–111 g of fat , And at 3000 kcal, it ranges from 85–133 g per day . Important:  Fat intake should only approach the higher end of this range (25%-40%) if saturated fats remain below 10% of total energy intake. This means: No more than 22 g of saturated fat  per day for a 2000 kcal diet, 28 g  for a 2500 kcal diet, and 33 g  for a 3000 kcal diet. To help visualise how quickly saturated fats can add up in a day, here are examples of foods that contain approximately 22g of saturated fats : How to Reduce Saturated Fat Intake ✅ Read food labels carefully to identify hidden saturated fats ✅ Limit ultra-processed and fast foods ✅ Cook fresh meals at home using whole ingredients ✅ Choose healthier fats like extra virgin olive oil , nuts, avocados, and fatty fish Conclusion Saturated fats are a natural part of the human diet and not inherently harmful when consumed in moderation and from quality sources. However, excessive intake — particularly from ultra-processed foods and processed meats — has been consistently linked with increased risk of heart disease, high blood pressure, and disruptions to gut health. Not all saturated fats have the same effect on the body. Emerging research highlights that saturated fats from whole foods like full-fat dairy or dark chocolate may not carry the same risks as those found in processed foods. Context matters: what you eat with saturated fats — and what you eat instead of them — plays a crucial role. Swapping saturated fats for unsaturated fats (like olive oil, nuts, and fatty fish), rather than refined carbohydrates, is associated with better long-term health outcomes. By being mindful of both quantity and quality, reading food labels, and focusing on whole, minimally processed foods, you can make informed choices that support your heart, gut, and overall health. Learn more about saturated fat and health: ZOE's guide on saturated fat . If you are looking to get professional guidance on how to improve your nutrition to support better health, don't hesitate to reach out to me for personalised nutrition counselling at info@katrinpeo.com .

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

Metabolic health is often overlooked until it's compromised, yet it plays a pivotal role in overall well-being. This article unpacks the essentials of metabolic health, the hidden drivers of poor metabolic function, and actionable strategies to improve it. Quite a few insights in this article are drawn from nutritionist Simon Hill’s podcast “ The Root Cause of Poor Metabolic Health”, which I encourage you to go and listen to . What Is Metabolic Health and Why Does It Matter? Metabolic health refers to the optimal functioning of key processes in the body, such as maintaining blood sugar, cholesterol, and blood pressure levels within a healthy range. Poor metabolic health can lead to conditions like type 2 diabetes, cardiovascular diseases, and fatty liver. Metabolic dysfunction isn't always visible—someone may appear healthy externally but carry significant internal risks, underscoring the importance of awareness and proactive management. The Root Cause of Poor Metabolic Health One of the root causes of metabolic dysfunction is an excess accumulation of ectopic and visceral fat—fat stored in inappropriate places like the liver, pancreas and around internal organs. This fat disrupts metabolic processes, driving insulin resistance and chronic inflammation. Personal Fat Threshold and Its Role in Metabolic Health The concept of personal fat threshold is critical to understanding metabolic health. Each of us has a unique capacity to store fat under our skin, known as subcutaneous fat . This is relatively safe storage that the body can manage. However, once this threshold is exceeded, fat starts to spill over into places it doesn't belong—such as around and within vital organs like the liver, pancreas, and heart. This is what experts refer to as the personal fat threshold —the point where your body runs out of safe storage capacity, and the overflow disrupts critical metabolic processes. For instance: Visceral fat : Stored around internal organs, this type of fat is metabolically active and can release harmful inflammatory markers. Ectopic fat : Found inside organs like the liver and muscles, it interferes with normal function, contributing to insulin resistance and metabolic syndrome. It’s crucial to understand that the personal fat threshold varies between individuals and isn’t solely determined by weight or BMI. A lean person may still exceed their threshold if they accumulate too much visceral or ectopic fat. This is why metabolic health is about more than just appearance—it’s about how your body handles and stores energy internally. Signs You May Be Over Your Personal Fat Threshold While professional testing is the best way to determine visceral fat levels, common warning signs include: Expanding waistline : Even slight increases in abdominal girth can signal visceral fat gain. The recommended healthy waist circumference is less than 88 cm for women and less than 102 cm for men, but the risk of metabolic disorders in adults already increases with a waist circumference of 80 cm and 94 cm, respectively. If the ratio between waist and hip circumference (by dividing waist circumference by hip circumference) is over 1 for men and over 0.8 for women, it indicates obesity. Fatigue and sluggishness : Insulin resistance can cause dips in energy levels. High triglycerides or low HDL cholesterol : These are markers of metabolic dysfunction. It refers to the individual limit at which excess fat storage begins to impair metabolic functions. While some can store more fat without immediate health risks, others may develop complications with even modest weight gain. You can learn more about different ways to test your body fat percentages from this article by Healthline. To test your fasting glycose, fasting insulin, HbA1c, cholesterol (total cholesterol, HDL- cholesterol, LDL- cholesterol, triglycerides), you can contact your healthcare provider or go directly to the lab, like Synlab in Estonia and order the tests there . How Fat Affects Metabolism Ectopic fat in the liver is particularly harmful, as it impairs insulin sensitivity and contributes to metabolic syndrome. Reducing liver and visceral fat can dramatically improve metabolic outcomes, even without significant weight loss. Women in perimenopause and in post-menopause tend to naturally start storing more fat around the waistline, due to changes in hormone oestrogen. Therefore it's very important for women to follow the below strategies to reduce the risk for metabolic and cardiovascular diseases in post-menopause. You can read more about perimenopause and post-menopause and how you can support your body in this article . What Are The Strategies to Reduce Ectopic and Visceral Fat? While all the below strategies are important, every person's health journey is different and our starting points for healthier eating are different. Start with what works for you. It's more important that you pick one or two from the below strategies that you can do consistently for some time until they become a habit and then take on extra 1-2 strategies. Health and improving your nutrition is a journey and the success is always bigger if you have a clear goal, why you do it in the long-run. Adopt a predominantly whole food plant-based diet : High in fibre and low in saturated fats (for example processed meat products, too much high-fat dairy (including butter), palm oil, coconut oil to improve insulin sensitivity. You can learn more about saturated fats here . Focus on calorie density : Choose whole, nutrient-dense foods that promote satiety as well as provide your body with necessary healthy carbohydrates (vegetables, fruits, berries, legumes, whole grains), protein , healthy fats , vitamins, minerals, antioxidants. Limit refined sugars and processed foods : These contribute to fat deposition in the liver. Incorporate fermented foods and drinks : A diverse and balanced gut microbiota helps regulate blood sugar levels by influencing insulin sensitivity. Gut bacteria also help regulate how the body metabolises and stores fat. Some bacterial species promote fat burning, while others might favour fat storage. An imbalanced gut microbiota (dysbiosis) can trigger chronic low-grade inflammation, which contributes to insulin resistance and fat accumulation, especially visceral fat. Gut bacteria influence also how the liver handles fat. An unhealthy gut can increase gut permeability ( leaky gut ), allowing endotoxins to enter the bloodstream. This promotes liver fat accumulation (non-alcoholic fatty liver disease). A healthy gut prevents this process, protecting liver function and supporting fat metabolism. Drink enough water between the meals : Hydration boosts metabolic rate, supports lipolysis (body breaking down the fat stores for energy), curbs appetite (sometimes thirst can be mistaken for hunger), aids in waste elimination, improves insulin sensitivity (so your cells can effectively respond to insulin insuring energy utilisation) etc. Have a breakfast focused around healthy protein and fat - it sets a tone for balanced energy levels, improved metabolism, and overall better health throughout the day. Practice time-restricted eating , where you go without any food or drinks apart from water during the night for 12 hours, so your breakfast is let's say at 7 am and you finish your last meal before 7pm. Limit alcohol : Alcohol contributes to empty calories and liver fat accumulation. Increase physical activity : consistent physical activity improves fat metabolism. Aim to get a minimum of 30 minutes of moderate-intensity physical activity per day. Prioritise quality sleep and stress management : Poor sleep and chronic stress are linked to metabolic dysfunction. Depending on the person and their body fat levels, it may be necessary to create a daily calorie deficit (but at the same time focusing on consuming whole foods for energy) as an additional step for a while in order to promote the reduction of body fat inside and around the organs. Metabolic health plays a crucial role in overall well-being, and understanding how body fat impacts metabolism is key to improving it. By adopting dietary changes such as focusing on whole, nutrient-dense foods, staying hydrated, managing meal timing, and supporting gut health, you can take significant steps toward reducing ectopic and visceral fat. These strategies, combined with quality sleep, stress management, and physical activity, can help you build a healthier, more balanced body. For personalised nutrition counseling and tailored guidance on your health journey, reach out to me at info@katrinpeo.com .

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

Your gut health is the cornerstone of your immune system, mood balance, hormonal health, and overall wellbeing. But are you feeding your beneficial gut bacteria the right way? In this article, you'll learn what prebiotics  are, how they differ from probiotics, and which foods naturally support your gut flora. What Are Prebiotics? Prebiotics  are indigestible fibres—mainly inulin  and fructooligosaccharides (FOS) —that feed the beneficial bacteria in your gut. Unlike probiotics, which are live bacteria, prebiotics act as their “fertiliser,” helping good microbes grow and thrive in the colon. As prebiotics ferment in the gut, they produce short-chain fatty acids  like butyrate , which support colon cells, reduce inflammation, and promote a balanced microbiome . Why Are Prebiotics Important? Research shows that prebiotics can: Boost the growth of beneficial bacteria like Bifidobacteria  and Lactobacillus Improve digestion and prevent constipation Enhance nutrient absorption Regulate blood sugar and cholesterol Strengthen the immune system Lower systemic inflammation and stress response Support hormone balance and mood Prebiotics vs Probiotics Probiotics  are live bacteria found in fermented foods like yoghurt, kefir, and sauerkraut. Prebiotics  are fibres that nourish those bacteria, helping them flourish in your gut. For optimal gut health, it’s essential to consume on a daily basis both . Best Natural Sources of Prebiotics You don’t need supplements—just load up on the right whole foods: Cooked and cooled potatoes (resistant starch) Green bananas Raw or lightly cooked asparagus Jerusalem artichokes Onions, garlic, leeks (especially raw) Legumes (lentils, beans) Oats and barley Chicory root, dandelion greens Green tea Raw honey Unsweetened cocoa Seaweed 💡 Pro tip : Cook rice or potatoes, cool them in the fridge, and eat them cold or reheated for more resistant starch . Resistance starch also helps to balance post-meal blood sugar levels, elevate insulin sensitivity and lower inflammation in the colon. Also read my blog about the probiotics to learn how you can get them from food and what you need to look out for when purchasing the supplements. Prebiotics are a simple, powerful way to nourish your gut and improve your overall health. Incorporate a variety of prebiotic-rich foods into your diet and support the inner ecosystem that keeps you energised, resilient, and balanced. If you are looking for nutritional counselling to improve your daily diet, please don't hesitate to reach out to me info@katrinpeo.com .

Dementia is often perceived as a condition that affects only the elderly. However, emerging research indicates that the processes leading to dementia can commence much earlier—sometimes as early as our 40s. Understanding this gradual decline is crucial for early intervention and prevention. What Is Dementia? Dementia is an umbrella term for a range of conditions characterised by cognitive decline severe enough to interfere with daily life. The most common form is Alzheimer’s disease, but other types include vascular dementia , Lewy body dementia , and frontotemporal dementia . Symptoms range from memory loss and confusion to changes in behaviour, personality, and the ability to carry out everyday tasks. Women are disproportionally affected by it more, both directly and indirectly. Women not only experience higher dementia-related disability and mortality but also provide 70% of caregiving hours for those affected. Why Do We Develop Dementia? While age is a significant risk factor, it's not the only cause. Genetics do play a role, particularly in early-onset cases, but lifestyle factors are increasingly recognised as critical contributors. Chronic conditions such as high blood pressure, diabetes, obesity, and even hearing loss can increase risk. Infections like herpes and syphilis have also been linked to higher dementia risk, particularly in older adults. What’s becoming clearer is that the lifestyle choices we make in our 30s, 40s, and 50s can lay the foundation for brain health—or decline—decades later. How Prevalent Is Dementia Today? Dementia is a growing public health issue. As of 2021, over 57 million people worldwide  were living with dementia . That number is expected to rise to 78 million by 2030  and 139 million by 2050 . There are over 10 million cases of dementia diagnosed each year worldwide . Between 2017 and 2023, a total of 4,042 new cases of dementia were diagnosed in Estonia. These numbers highlight the urgent need to shift our focus from late-stage treatment to early prevention . It Doesn't Start When You're Old Contrary to popular belief, dementia doesn't suddenly appear in old age. The changes in the brain that lead to cognitive decline can start decades before symptoms are noticeable. Many of the biological processes that contribute to dementia—such as inflammation , oxidative stress, insulin resistance, and poor blood flow—can begin in midlife, or even earlier. That’s why it’s so important to adopt brain-supporting habits in your 30s and 40s, not wait until retirement. A Slow and Steady Decline Dementia develops gradually. The earliest signs—such as occasional forgetfulness, mood changes, or difficulty concentrating—may be dismissed as normal aging or stress. But these small changes can be the first clues in a slow progression. Left unchecked, symptoms worsen over time, interfering with independence, communication, and quality of life. Recognising early warning signs and making lifestyle changes can significantly delay—or even prevent—severe cognitive decline. 🥦 Nutrition and Brain Health: What to Eat and What to Avoid One of the most powerful tools for supporting long-term brain health is nutrition . The food you eat doesn’t just fuel your body—it literally shapes your brain. ✅ Foods That Support Brain Health: 1. Leafy Greens  – Spinach, kale, arugula, and Swiss chard are rich in folate, vitamin K, and antioxidants. 2. Berries  – Especially blueberries and blackberries, which are packed with brain-protective flavonoids. 3. Fatty Fish  – Salmon, mackerel, and sardines are high in omega-3s (DHA), which are vital for brain structure and signalling. 4. Nuts and Seeds  – Walnuts, flaxseeds, chia seeds, and pumpkin seeds provide healthy fats, vitamin E, magnesium, and zinc. 5. Extra Virgin Olive Oil  – A staple of the Mediterranean diet, known for its anti-inflammatory and neuroprotective effects. 6. Cruciferous Vegetables  – Broccoli, cauliflower, and Brussels sprouts support detoxification and reduce inflammation. 7. Whole Grains  – Brown rice, oats, and quinoa offer steady energy and B vitamins that support nerve health. 8. Fermented Foods  – Sauerkraut, kimchi, and water kefir promote gut health, which is closely linked to brain health through the gut-brain axis. 9. Dark Chocolate (in moderation)  – Rich in flavonoids that improve blood flow to the brain and enhance mood. 10. Herbs & Spices  – Turmeric (curcumin), rosemary, sage, and cinnamon all have anti-inflammatory or memory-enhancing benefits. 🚫 Foods and Habits to Reduce or Avoid: 1. Ultra-Processed Foods  – Instant meals, processed meats, and packaged snacks are often full of additives and trans fats that promote brain inflammation. 2. Refined Sugars & Sweetened Beverages  – These spike blood sugar and insulin levels, which are linked to cognitive decline. 3. Trans Fats  – Found in margarine, fried foods, and baked goods; associated with poor memory and increased dementia risk. 4. Artificial Sweeteners  – Especially aspartame, which may negatively impact mood and brain chemistry. 5. Excess Alcohol  – Long-term overconsumption can damage brain cells and reduce brain volume. 6. Very Low-Fat Diets  – The brain needs healthy fats to function well; avoid extreme fat restrictions. 🌟 Hope Through Prevention The good news? Up to 90% of Alzheimer’s cases may be preventable  with changes in lifestyle, according to neurologists Drs. Ayesha and Dean Sherzai . Their NEURO plan (Nutrition, Exercise, Unwind, Restore, Optimise) outlines practical, daily steps to support brain health and reduce dementia risk: Eat a brain-supportive diet Move your body regularly (30 minutes of low intensity every day and 150 minutes of high intensity every week) Manage stress and unwind Prioritise quality sleep Challenge your mind (learn a new language; take up a musical instrument; try calligraphy, knitting, painting; play brain games (Sudoku, chess, memory card games) and puzzles; read books; memorise poems or song lyrics); and stay socially connected 💬 Final Thoughts Understanding that dementia is not just a disease of old age—but a lifelong process—can shift how we approach brain health. By taking action earlier in life and focusing on nutrition, movement, and mindful living, we can protect our cognitive abilities and live with greater vitality for longer. 🧠 Your brain health journey begins now—not at 70. If you want to improve your diet, to better support your brain health, don't hesitate to reach out to me for personalised nutrition counselling at info@katrinpeo.com

We as humans are on average 60% water- this can vary depending on your age, sex, hydration levels. People often wonder how much water should they drink on a day-to-day basis. Your need of water depends on your age, body weight, condition of health, usage of medications, environment (temperature, hight from sea level), physical activity level. It's important to note here that we also get water through the food we eat as well as water gets extracted also during our digestive process. If you drink caffeinated drinks (like coffee), alcohol- these both dehydrate the body. So you can see that the amount of water a person needs to drink is really dependant on many things. As a general rule, it's good to drink anything between 31-35ml per kg of body weight. But we should not focus here only how much water should you drink, but how much water is leaving your body (sweat, urine) on a day to day basis. If your body is dehydrated, you feel lethargic, experience brain fog, are low in energy, develop headaches etc. Dehydration can also lead to weight gain and weakened immune response. How can you stay hydrated? As said the easiest place to start is to simply start to drink more clean water (filtered water, spring water). As an additional step is to make sure you get adequate amount of vegetables and fruits in your diet. They don't only contain water, they also contain electrolytes which are crucial for hydration and body function. Here are some of the most hydrating vegetables and fruits that also contain electrolytes: Celery Watermelon Cucumber Kiwi Peppers Citrus fruits (lemon, lime, oranges, grapefruit) Carrots Pineapple Lettuce Radish Tomatoes Cauliflower Spinach Berries (raspberries, blueberries, strawberries, blackberries etc) Broccoli What are electrolytes? Electrolytes are minerals that carry an electric charge when they are dissolved in a liquid like your blood. They are incredibly important to overall health and are found in your blood, sweat, urine. If electrolytes in your body are too low or too high, you can have anything from muscle weakness, confusion, fatigue to serious health complications, such as seizures, cardiac arrest and even coma. We all loose electrolytes daily, through sweating and through our urine. If you drink too much plain water, you dilute your blood and deplete your body of important electrolytes. That's why it's very important to replenish your electrolytes with daily mineral-rich liquids and foods. Below are the list of electrolytes and their importance for the body: Sodium - for maintaining body fluids balance and for keeping muscles and nerves to run smooth. Sodium acts as the gatekeeper of hydration, pulling water into the cells for optimal cellular health and preventing dehydration. Natural food source: salt. Potassium - it works inside cells to balance sodium, helps your nerves to function and muscles to contract. It's important for muscle relaxation and for regular heartbeat. Potassium is found in coconut water, vegetables (spinach, sweet potato, potato, beet greens, tomato, broccoli, zucchini), fruits (bananas, oranges, avocados, watermelon, kiwi, mangoes, pomegranate, apricots, cantaloupe), legumes (lentils, kidney beans, edamame, black beans, peanuts), almonds, yoghurt, milk, whole grains (brown rice, quinoa), chicken, fish. Magnesium - it's needed for more than 300 biochemical reactions in the body. It modulates nervous system responses and supports energy production. When you are highly stressed or are engaged in intense physical activity, magnesium is rapidly depleted - leaving both your body and mind fatigued. Food sources for magnesium: nuts, seeds, whole grains, cocoa, dried fruits, spinach, beetroot, tomato paste, lentils, peas, beans, beef and chicken, wild strawberries, seaweed, kale, avocado, Brussels sprouts, broccoli, banana. Calcium - aside from helping to keep our bones healthy, it enables our blood to clot, our muscles to contract, and our heart to beat. Food sources: cheese, almonds, Brazil nuts, kefir, buttermilk, cottage cheese, curd cheese, yoghurt, sesame seeds, canned fish with bones, kale, broccoli, watercress, bok choy. Chloride - it helps to keep the fluid inside your cells and outside of your cells in balance. It helps to keep the needed blood volume, pH of blood fluids and blood pressure. Food sources: table salt, sea salt, seaweed, celery, tomato. Bicarbonate - is used to maintain the body's pH balance. It works with the other electrolytes to maintain electrical neutrality on a cell level. Phosphorus - found in your bones and is important for bone building and maintenance, same as calcium. Food sources: seeds, nuts, cheese, liver, egg, whole grains, meat, fish, garlic, cocoa, curd cheese, cottage cheese, yoghurt, legumes, broccoli, Brussels sprouts, dried fruits, mushrooms. How can you replenish your needs for hydration and electrolytes? Drinking too much plain water, you can over-hydrate your body, overtax your kidneys and dilute the sodium content in your blood, which can become life-threatening. One way to make sure you cover your daily electrolytes needs on top of consuming daily vegetables, legumes, fruits, is to drink an electrolyte drink. This is especially important if you do intense exercise, are sick or are vomiting as a result of a stomach bug. Many of the store-bought electrolyte drinks contain added sugars, sweeteners, flavour enhancing ingredients, which your body does not need. How can you make an electrolyte drink at home? Basic recipe is actually very simple. Start your morning with a big glass of filtered water or spring water and add a pinch of salt into it. If you want to enhance your water further, you can follow the below electrolyte elixir recipe by Robb Wolf : 1l (1 quart water) 2 tbsp of lemon juice 1/4 tsp of salt (such as Himalayan, Celtic) 500mg potassium citrate powder 1/4 tsp of magnesium malate Stir or shake to mix well. You can also add a few ice cubes if you like. It's very important to have an electrolyte balance in the body and hydrate the body on a daily basis. Short-term effects of electrolyte imbalance lead to muscle cramps, anxiety , dizziness, headaches, insomnia, brain for, while long-term effects of electrolyte imbalance lead to cognitive damage, heart damage, osteoporosis.

I learnt in my childhood that when you eat, you should ideally not eat meat together with starches or tomatoes together with sour cream. Back then it was not explained why it's not recommended to combine these foods. Having learnt more about it in recent years through my nutrition studies, I am sharing what I have learnt below. Certain food combinations can make digestion harder for some people due to differences in digestion rates, enzyme needs, and acid requirements. Most of all it's important for you to take notice how you feel after eating. If you feel bloated, if you feel gassy, if you experience pain- it could be that you are combining foods together that can cause these digestive discomforts for you. Nutrition is very bio-individual, what works for one person, does not necessarily work for the other person. Here are some smart pairings of foods backed by science: Food Pair Why It Works Example Iron + Vitamin C Vitamin C boosts absorption of non-heme (plant-based) iron Lentils + bell peppers or citrus. Fat + Fat-soluble Vitamins (A, D, E, K) Fat helps absorb these vitamins Carrots + olive oil Turmeric + Black Pepper Piperine in black pepper boosts curcumin absorption Golden milk with pepper Protein + Fiber Helps slow down glucose absorption and promotes satiety Chicken + quinoa + leafy greens Here are some combinations that might be best avoided if you have sensitive or slow digestion, have IBS (irritable bowel disease), have reflux or are prone to digestive discomfort: 1. Protein and Starch (e.g., Meat and Potatoes, Burger and Fries) Why : Proteins and starches require different enzymes and pH levels. Proteins need acidic conditions, while starches are best digested in a more alkaline environment. Result : Eating them together can slow digestion and lead to bloating or gas for some people. Tip : Try combining protein with non-starchy vegetables (like greens) instead, or eating starchy foods with vegetables separately. 2. Fruit with Other Foods (e.g., Fruit with Yogurt or Meat) Why : Fruits digest more quickly than most other foods, and if they’re combined with slower-digesting foods, they may ferment in the stomach. Result : This can lead to gas, bloating, or discomfort. Tip : Eat fruits alone, ideally 30 minutes before a meal, or as a light snack in between meals. Some fruits, like bananas, may combine better with other foods, but generally, fruits are digested best on their own. 3. Dairy and Meat (e.g., Cheeseburger, Creamy Meat Sauces) Why : Dairy and meat are both rich in protein and fat, which can be heavy on the digestive system. Dairy also requires specific enzymes, like lactase, which not everyone produces in sufficient amounts. Result : Digestive discomfort, such as gas and bloating, especially if you’re lactose intolerant. Tip : For better digestion, keep dairy and meat separate or enjoy small amounts to minimise potential discomfort. 4. Two High-Protein Foods (e.g., Bacon and Eggs, Meat with Beans) Why : Proteins take time and energy to digest, and eating two high protein foods together can overwork the digestive system. Result : This can lead to slower digestion and cause fatigue or bloating. Tip : Stick to one type of protein per meal, like eggs with vegetables or beans with rice. 5. Sugary Foods and Protein (e.g., Dessert After a Steak Dinner) Why : Sugary foods digest quickly, while proteins digest more slowly. When sugar is combined with protein, it may ferment in the stomach. Result : This can lead to gas, bloating, and slower digestion. Tip : Save sweet foods or desserts for at least an hour or two after a meal or enjoy them on their own to reduce digestive strain. 6. Water with Meals Why : Drinking a lot of water during a meal can dilute stomach acid, making it less effective at breaking down food. Result : This may slow digestion and lead to discomfort for some people. Tip : Sip small amounts of water if really needed, but for optimal digestion, it’s best to drink water 30 minutes before or after meals. 7. Fats and High-Sugar Foods (e.g., Ice Cream, Pastries) Why : Fats slow down the digestion of sugars, which can cause blood sugar spikes and make digestion sluggish. Result : This combination can lead to digestive discomfort, bloating, and an increased risk of weight gain over time. Tip : Enjoy high-fat foods separately from sugary treats, or consider options with natural sugars and healthy fats if desired. 8. Acidic Fruits and Starches (e.g., Oranges with Toast or Oatmeal) Why : Acidic fruits like citrus can interfere with the digestion of starches and make it harder for enzymes to do their job. Result : This can lead to fermentation and bloating. Tip : Enjoy acidic fruits on their own or combine them with proteins or leafy greens, which tend to pair better. General Tips for Better Digestion Eat Smaller Portions : Large meals can overwork the digestive system, so try to eat smaller, balanced meals throughout the day (2-3 main meals and 1-2 snacks in between if needed). Chew Well : Chewing thoroughly helps break down food and mix it with saliva, which aids digestion. Listen to Your Body : Everyone's digestion is different, so notice what combinations work best for you. While not everyone is affected by these combinations, being mindful of them may help improve digestion, reduce discomfort, and promote overall gut health. If you are looking to gain more knowledge around healthy eating, need support around your health goals, don't hesitate to contact me for nutrition counselling and health coaching at info@katrinpeo.com.   Learn more about my services here .

Water kefir is a delicious, lightly fizzy probiotic drink that you can easily make at home. It's a natural way to support your gut health with beneficial microbes—plus it's dairy-free, caffeine-free, and wonderfully refreshing. In this post, I’ll walk you through how to make water kefir step-by-step using the Water Kefir Starter from The Ferment Company , explain how to reuse your kefir for future batches, and share the amazing health benefits of this fermented drink. I’ll also mention other gut-friendly fermented drinks like kombucha, kvass , and coconut water kefir  for variety and inspiration. 🌿 What Is Water Kefir? Water kefir is a traditional fermented drink made from water, sugar, and live cultures of bacteria and yeasts. It’s similar to kombucha in the sense that it’s naturally carbonated and probiotic-rich, but milder in flavour and typically caffeine-free. Perfect for daily gut support! 🥄 How to Make Water Kefir (First Time Using a Starter) I used the Water Kefir Starter from The Ferment Company  (available to purchase in Tallinn at Ökosahver ) to make my first batch. Each starter pack contains 3 sachets of 5g, which is enough to ferment up to 27 litres  of water kefir. Here’s the exact method I followed, based on their instructions: 🧉 Ingredients: 1 litre of room-temperature, filtered water 2 tablespoons of raw cane sugar 1 sachet of Water Kefir Starter (from The Ferment Company) 2 dried organic figs A clean large preserving jar  or glass jar 📝 Instructions: Pour the water into the jar, leaving some space at the top (the volume will expand slightly during fermentation). Add 2 tablespoons of sugar and stir until completely dissolved. Add 1 sachet of the starter  and gently stir until the powder dissolves. Add 2 dried organic figs. Close the jar  with a lid or cover with a coffee filter secured with a rubber band. I used the coffee filter Let it sit at room temperature (20–22°C) for 24–48 hours . ⏳ After 24–48 hours, your kefir is ready! The figs usually float to the top when the fermentation is complete. Taste it to see if it suits your preference—24 hours will give you a milder and sweeter  taste, while 48 hours results in a sharper, more fermented  flavour. 💡 TIP : If your room is warm, fermentation can finish faster—check after 12 hours. Always open the jar carefully , as natural carbonation may cause some fizzing or foaming. 🧊 Storage & Serving: Pour the ready water kefir into a clean bottle or jar. Store it in the refrigerator for up to 2 weeks . Drink about 150 ml per day  to support your gut microbiome. Save 200 ml  of the finished kefir to use as a starter for your next batch! 🔁 How to Make Water Kefir Again (Using the Previous Batch) Once you’ve made your first successful batch, it’s easy to keep the cycle going! 📝 Repeat Instructions: Dissolve 2 tablespoons of sugar in 1 litre of room-temperature water in a preserving jar or glass jar. Add 200 ml of the previous water kefir  (best if it hasn’t been refrigerated for more than 2 days). Stir gently. Add 2 dried organic figs. Cover and let it ferment at room temperature for 24–48 hours. When it tastes good to you, store it in the fridge and save another 200 ml for the next batch! 🌟 Health Benefits of Water Kefir Water kefir is full of live probiotic bacteria , which can help: Balance the gut microbiome Support digestion and reduce bloating Boost immune function Improve nutrient absorption Enhance skin and mood via the gut-brain axis It’s also naturally rich in enzymes , B-vitamins, and organic acids, and it’s a gentle alternative to kombucha for those sensitive to caffeine or acidity. 🥥 Other Fermented Drinks to Try If you love fermented drinks and want to mix things up, try these probiotic-rich options: Coconut Water Kefir  – Slightly sweet and rich in electrolytes; great post-workout or in warm weather. Kvass  – A traditional Eastern European drink made from fermented bread or beets; earthy and mineral-rich. Kombucha  – A tangy, bubbly tea-based drink full of antioxidants and natural acids. Each has its own taste, benefits, and unique microbes! ✨ Final Thoughts Making water kefir at home is easy, rewarding, and a fantastic way to boost your gut health naturally. Once you get into the rhythm, it becomes part of your wellness routine—just like brushing your teeth or brewing tea. Start simple, taste along the way, and enjoy the gentle fizz of a drink that loves your microbiome! Is you want to improve your nutrition, but are unsure where to start and need someone to guide and support you, then don't hesitate to reach out to me for personalised nutrition counselling at info@katrinpeo.com .

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

Carbohydrates have been at the center of nutritional discussions for decades, often misunderstood and unfairly blamed for weight gain and health issues. But not all carbs are created equal. In this article, I'll break down what carbohydrates are, the difference between simple and complex carbs, and how to make smarter choices when selecting carbohydrate-rich foods. What Are Carbohydrates? Carbohydrates are one of the three macronutrients (alongside proteins and fats ) that provide the body with energy. Carbohydrates are broken down into glucose, which fuels our cells. Carbohydrates can be categorised into two main types: Simple carbohydrates . These include: glucose (foods that naturally contain glucose include honey, agave, molasses, fruits, dried fruit, sweet corn). fructose (naturally found in fruits, dried fruits, some vegetables (beets, carrots, sweet potatoes, onions, bell peppers), agave, honey), but also added to processed foods in the form of high-fructose corn syrup. galactose (primarily in dairy, after being broken down by enzyme lactase during digestion). sucrose (naturally in sugar cane, sugar beet, honey, in sweet fruits and vegetables). In everyday life, we primarily know sucrose as table sugar, which is added to various foods during processing. lactose (found in milk and dairy products) maltose (found in certain plant-based foods, especially those that undergo starch breakdown. In barley (especially malted barley), oats, wheat, rye, corns, sweet potato, potato, pumpkin, butternut squash. Complex carbohydrates . These include: oligosaccharides (naturally found in many plant based foods and serve as prebiotics in the gut feeding good bacteria (onions, garlic, asparagus, leeks, bananas, chicory root, artichokes, wheat, barley, legumes (lentils, chickpeas, black beans, kidney beans), peas, dandelion greens, broccoli, cabbage, Brussel sprouts, Jerusalem artichokes polysaccharids starches (found in rice, wheat, corn, potatoes, sweet potatoes, legumes, bananas) fibre (soluble fibre which absorbs water and slows digestion (oats, flaxseeds, legumes, chia seeds, carrots, apples); insoluble fibre which ads bulk, promotes bowel movements (vegetables, whole grains, nuts, seeds). Learn more about the importance of fibre here . glycogen (it's a storage form of carbohydrates in a human's and animal's body- mainly in liver and muscles, which is converted into glucose when needed for energy Healthy Carbohydrates vs. Refined (unhealthy) Carbohydrates Not all carbohydrates are equal in terms of health benefits. Healthy Carbohydrates:  These are whole, minimally processed sources that contain fibre, vitamins, and minerals. Examples include: Vegetables, fruits and berries Whole grains (quinoa, steel cut or large rolled oats, buckwheat, brown rice) Legumes (lentils, beans, chickpeas) Nuts and seeds Dairy Interestingly, certain preparation methods can increase the resistant starch content  in some carbohydrate-rich foods, making them healthier. For example, freezing bread increases its resistant starch  content, while cooking and then cooling potatoes can enhance their resistant starch , making them a better choice for gut health and blood sugar control than eating the potato right after it has been boiled, baked or mashed. Refined Carbohydrates:  These have been stripped of fibre and nutrients during processing, leading to quick digestion and blood sugar spikes. Examples include: White bread and pasta Pastries, cakes, and cookies Sugary cereals and granola bars Processed snacks (chips, crackers, pretzels) Sugary drinks, candy, and ice cream Instant noodles and processed frozen meals White rice and refined flour products Sweetened yoghurt and other flavoured dairy products Packaged fruit juices and energy drinks How Much Carbohydrates Do Our Bodies Need? Carbohydrate needs vary depending on age, activity level, and overall health. Generally, carbohydrates should make up 45-60% of total daily calorie intake. This means that for a 2,000-calorie diet, approximately 225-300 grams of carbohydrates are recommended daily. However, the focus should be on quality over quantity —choosing whole, fibre-rich carbohydrates rather than refined, processed ones as described earlier. Athletes and highly active individuals typically require more carbohydrates for energy, while those following lower-carb diets for a period of time (for example people with Type 2 diabetes) may need fewer. To put this into perspective, here’s what different whole food sources contribute to daily carbohydrate intake: Vegetables:  1 cup of cooked broccoli (10g carbs), 1 medium sweet potato (26g carbs), 1 cup of carrots (12g carbs), 1 cup of cooked spinach (7g carbs) Legumes:  1 cup of cooked lentils (40g carbs) Fruits:  1 medium apple (25g carbs), 1 banana (27g carbs) Whole Grains:  1 cup of cooked quinoa (39g carbs), 1 slice of whole grain bread (15g carbs), ½ cup of cooked oats (27g carbs) Dairy:  1 cup of kefir (12g carbs) By combining these food groups, you can reach your recommended carbohydrate intake while ensuring a variety of nutrients and fibre to support overall health. Does Our Body Need Sugar? While our body needs carbohydrates for energy, it does not require added sugar . Natural sugars found in whole foods like vegetables, fruits, berries, whole grain and dairy come with fibre, water, and essential nutrients that slow down absorption and minimise blood sugar spikes. Added sugars, on the other hand, are linked to inflammation, obesity, and metabolic diseases. Glucose, which we obtain most easily from carbohydrates, is the primary energy source for the brain and nervous system . While the body can convert protein and fat into glucose when necessary, carbohydrates provide the most efficient and direct fuel for cognitive function and nerve signalling. Different Types of Sugars Naturally Occurring Sugars:  Found in fruits, vegetables, and dairy. These are healthier when consumed in whole food form because they are accompanied by fibre, vitamins, and minerals that support digestion and metabolic health. Refined Sugars:  Extracted and processed sugars added to foods for taste and shelf life. Examples include white sugar, high-fructose corn syrup, and glucose syrups. Hidden Sugars:  Often found in packaged foods under different names, such as maltose, dextrose, and cane juice extract. How to Choose Better Bread at the Grocery Store? Bread is one of the most widely consumed carbohydrate sources, yet quite many options available are highly processed and nutritionally poor. Choosing a better-quality bread can impact your health by improving gut health, stabilising blood sugar, and increasing fibre intake. Tim Spector, a leading nutrition scientist , suggests focusing on the fibre-to-carbohydrate ratio  when selecting bread. A good rule of thumb is to choose bread with at least 1 gram of fibre per 5 grams of carbohydrates  to ensure a slower blood sugar response and better digestion. Here’s what to look for: Whole grains as the first ingredient  – opt for breads made from 100% whole grain or whole rye flour. High fibre content  –minimum 3-5 grams of fibre per serving. I recommend to look at rye breads with minimum 6g of fibre per 100g. Minimal added sugars  – avoid bread with ingredients like high-fructose corn syrup, dextrose. Choose breads with no added sugar or if then minimally added (some manufacturers add sugar to speed up the fermentation or balance the sourness) Fermented or sourdough varieties  – sourdough bread contains beneficial bacteria that may aid digestion and help regulate blood sugar. Added seeds and whole grains  – seeds like flax, sunflower, hemp, pumpkin and chia provide extra fibre, healthy fats, and nutrients. For better gut health, avoid breads with emulsifiers and preservatives, that are used to extend shelf life, stability and texture. Avoid misleading labels like "multigrain" or "multi cereal," which do not necessarily mean the bread is made from whole grains. Checking the ingredients list and nutritional label is key to making a better choice. The Bottom Line As you have hopefully learned, carbohydrates are essential for our health, but the type and quality matter. Prioritising whole, unprocessed carbohydrates while minimising refined carbs and added sugars can help support overall health, energy levels, and disease prevention. When in doubt, opt for whole foods with minimal processing to ensure you're nourishing your body with the best sources of carbohydrates. If you’d like personalised guidance on how to optimise your carbohydrate intake and overall nutrition, book a one-on-one nutrition counselling session  with me today at info@katrinpeo.com .

If you are into healthy eating you probably know about sprouts and the great health benefits of sprouts. But if you are someone who has been low on consuming vegetables and salads in general, seeing sprouts sprinkled on top of soups, salads, in between the sandwich, could have left you a bit intimidated. Aside from great health benefits sprouts add a crunch and different flavour to the food. Below I will cover what are sprouts, different types of sprouts, the health benefits, how to prepare them and also highlight some risks you need to be aware of. Photo: Pixabay What are sprouts? Sprouts are the germinated seeds of vegetables. Sprouting of seeds helps to magnify their nutritional value, boosting vitamin content significantly. What are the different types of sprouts? Nuts and seed sprouts - sesame seed, pumpkin seed, sunflower seed sprouts. I have written about the health benefits of soaking and sprouting nuts and seeds in the past . Vegetable sprouts - mustard green, alfalfa, red clover, broccoli sprouts Bean and pea sprouts - black bean, lentil, mung bean, kidney bean, snow pea sprouts Grain sprouts - from quinoa and wheatgrass Microgreens are sown either in soil, coconut or hemp mats. They grow well in light, low humidity and fresh air. After the first true leaves appear, the microgreens are ready to eat. They are cut from the top of the growing area - the roots remain unused. The advantage of microgreens over sprouts is that they absorb nutrients from the soil, so their nutritional value is higher. Here you can read more about microgreens and how to grow them . What are the health benefits of sprouts? Sprouts have many health benefits. Sprouting helps to activate the enzymes, which are necessary for food digestion. All sprouts contain protein, which in turn contain amino acids that are building blocks for our bodies. Sprouting also increases the vitamin content of the young plants. When you expose sprouts to sunlight, then their chlorophyll and carotene content will increase dramatically. Below are a list of most well-known sprouts and some of their nutritional facts around macronutrients, vitamins, minerals and antioxidants (listed from highest containing to lowest in 100g). Broccoli sprouts 5 grams carbohydrate 4 grams fibre 4 grams protein 0.5 grams fat Vitamins and minerals: vitamin C (51 mg, 60% of daily value) vitamin A (222 mg, 10% of daily value) calcium (88 mg, 6% of daily value) vitamin E (24.1 mg) iron (0.67 mg, 4% of daily value) magnesium (51 mg) phosphorus (69mg) potassium (326 mg) zinc (0.37 mg) Photo: Pixabay Sulforaphane from broccoli sprouts and cruciferous vegetables (broccoli, cauliflower, cabbage, kale) slows tumour growth and stops benign carcinogens from converting into active ones. They are also sources of plant oestrogen's, similar to human oestrogen, and so are helpful in cases of PMS, menopause, hot flashes and fibrocystic diseases. In addition they help to detoxify the body, benefit the heart, support stronger bones, improve respiratory function and protect the brain. Mung Bean Sprouts 19.15 grams carbohydrates 7.02 grams protein 7.6 grams fibre 0.8 grams fat Vitamins and minerals: vitamin K (33 mg, 28% of daily value) copper (0.16 mg, 18% of daily value) folate (61 mcg, 15% of daily value) vitamin C (13.2 mg, 15% of daily value) riboflavin (0.13 mg, 10% of daily value) pantothenic acid (0.38 mg, 8% of daily value) manganese (0.19 mg, 8% of daily value) thiamin (0.08 mg, 7% of daily value) niacin (0.75 mg, 5% of daily value) iron (0.91 mg, 5% of daily value) magnesium (21 mg, 5% of daily value) Photo: Pixabay Sprouted mung beans contain as much as six times more antioxidants than regular mung beans, which help to reduce the risk of chronic diseases, such as heart disease, diabetes and certain cancers. Mung bean soup is commonly consumed on hot summer days in many Asian countries, which is believed to help with against heat stroke. Mung beans also help to lower the LDL cholesterol in your body and help reducing blood pressure. Alfalfa Sprouts 3.99 grams protein 2.1 grams carbohydrates 1.9 grams fibre 0.69 grams fat Vitamins and minerals: vitamin K (30.5 mcg, 25% of daily value) copper (0.16 mg, 18% of daily value) pantothenic acid (0.56 mg, 11% of daily value) riboflavin (0.13 mg, 10% of daily value) vitamin C (8.2 mg, 9% of daily value) folate (36 mcg, 9% of daily value) manganese (0.19 mg, 8% of daily value) zinc (0.92 mg, 8% of daily value) magnesium (27 mg, 6% of daily value) thiamin (0.08 mg, 6% of daily value) phosphorus (70 mg, 6% of daily value) Photo: Pixabay Alfalfa sprouts are rich in phytochemicals, protecting against cancer, heart disease, osteoporosis and fibrocystic breast disease. They help to stimulate natural killer cell activity, which strengthens your immune system. They are also beneficial in reducing symptoms of PMS and menopause, including hot flashes. They contain high amounts of antioxidants, the body’s defence against the destruction of DNA which is the cause of ageing. Lentil Sprouts 22 grams carbohydrates 9 grams protein 1.9 grams fibre 0.6 grams fat Vitamins and minerals: copper (0.35 mg, 39% of daily value) folate (100 mcg, 25% of daily value) manganese (0.51 mg, 22% of daily value) thiamin (0.23 mg, 19% of daily value) vitamin C (16.5 mg, 18% of daily value) iron (3.21 mg, 18% of daily value) phosphorus (173 mg, 14% of daily value) zinc (1.51 mg, 14% of daily value) pantothenic acid (0.58 mg, 12% of daily value) pyridoxine (0.19, 11% of daily value) riboflavin (0.13 mg, 10% of daily value) magnesium (37 mg, 9% of daily value) niacin (1.13 mg, 7% of daily value) potassium (322 mg, 7% of daily value) Lentils have phytic acid in them which is difficult for the body to digest. Sprouting nullifies the phytic acid letting more vitamins as well as minerals to be better absorbed by the body as digested. Lentil sprouts as well as other sprouts are high in antioxidants, so they are at fighting ageing and also prevent premature greying of hair. They promote the blood flow, therefore supporting heart function. And as sprouts, including lentil sprouts are high in fibre, they make sure to aid with digestion. Red Clover Sprouts 22 grams carbohydrates 9 grams protein 1.9 grams fibre 0.6 grams fat Rich in vitamins A, Bs, C, K, calcium, iron, phosphorus, potassium, zinc, selenium, magnesium, carotene, chlorophyll, antioxidants. Same as the other above sprouts red clover sprouts are rich in phytochemicals, in particular genistein, which is known to prevent the formation of new blood vessels inside a tumour, in essence starving the tumour. Red clover also contains naturally occurring plant oestrogen's, helpful with PMS, menopause, hot flashes and fibrocystic disease. There are several more sprouts to consume, but I hope the above gives you a good overview of all the health benefits you get when consuming sprouts on a regular basis. The risks you need to consider when consuming sprouts Though sprouts are very nutritious, they could also carry food borne illnesses like salmonella, E.coli. Most sprouted seeds are grown in humid warm conditions, that encourage bacterial growth. Also, if they are mass-produced, you have no idea whether the water that was used to regularly clean the seeds in the sprouting process, was clean; or whether the seeds and sprouts were handled following a good hand hygiene. How can you consume sprouts? To get the best and most out of the sprouts, you should consume them raw. You can of course steam, boil, cook, oven-roast them to reduce the risk of food born illness, but then you will loose a bit of their maximum nutritional value. Always store your sprouts in refrigerator. If the appearance of sprouts looks even a little bit slimy, musty or they have developed a side-smell- discard them right away. You can also sprout chickpeas, which make a delightfully delicious hummus. It is much richer in nutrients than hummus made from cooked chickpeas. Sprouts can really be added into any food- salads, as toppings on soups, sandwiches. You can also garnish your meat or fish with it. The usabilities are wide. How to grow your sprouts? It's not complicated to grow sprouts at home. There are couple of different ways you can do it. Method 1 You need a mason jar, cheese cloth, elastic band. Or you can purchase a sprouting jar, which you can get from your local organic food store (they look like on the image). You need organic broccoli seeds and purified water. Cover around 2 tablespoons of seeds with warm water and soak over night. Drain the seeds after 5-10 hours. Put them in the sprouting jar or mason jar. Either use the cheese cloth and elastic band or the lid that came with the sprouting jar. For around 5 days, rinse your seeds with clear purified water 2-3 times a day. Drain off the water every time you rinse them. Keep your seeds in a warm and dark place. In the first three days you will see the seeds split and you will start to see the beginnings of the sprouts. When the sprouts have developed yellow leaves, you can expose them to some sunlight. Be sure continue rinsing them. Sprouts are ready to eat wean the leaves are darker shade of green and more than 1.5 cm long. Method 2 (you can use this method for example for mung beans) Pour around 2 tablespoons of seeds in a fine mesh colander and put in a glass bowl filled with a little bit of warm water so that the seeds in the colander in the bowl are covered. Soak over night or longer (12-24h). Rinse the seeds in the morning, change the water in the bowl and put the colander with the seeds on top of the bowl. So you have water inside the bowl and seeds with colander at the top of the bowl. Then cover the bowl with slightly damp cloth and put the bowl in a dark warm place. For around 3 days, rinse your seeds with water 2-3 times a day and change the water underneath. After three days you should have nice sprouted seeds ready to consume. Method 3 (you can use this method for example for a lfalfa seeds) Take a cheesecloth bag or seeds/nuts sack and put a tablespoon or two into the bag. Take a mason jar and put the bag with seeds into it, with the top of the bag hanging out from the jar. Pour water into the jar over the seeds in a cloth bag and leave it over night in a warm place to stand. Next day, dump the water from a jar and rinse the seeds in the bag underneath the tap water (ideally filtered water). Then simply put the cloth bag with seeds into the empty jar and hang the top of bag over the jar. The seeds will nicely germinate in the moist of the bag. Rinse the seeds during 5 days 2-3 times a day within the bag and put in the jar letting the bag opening hang over the jar. After 5 days you should have a beautiful bag of sprouted seeds. I hope you gained some inspiration from this blog post and you actually start to incorporate sprouting in your healthy eating habit. If you are looking to gain more knowledge around healthy eating habits, have health goals you want to reach, don't hesitate to reach out to me for nutrition counselling and health coaching at info@katrinpeo.com .

Energy and protein bars are a popular choice for busy people looking for a quick snack or meal replacement. They promise to fuel your body, boost your energy, or aid in muscle recovery. However, many of these bars are filled with hidden ingredients that could be harmful to your health when consumed regularly. In this article, we’ll explore some of the most common ingredients found in these bars, their potential side effects, and how you can make a healthier, homemade alternative. Common Ingredients Found in Energy and Protein Bars Many energy and protein bars on the market contain a mix of protein blends, sweeteners, preservatives, and emulsifiers. While these ingredients help improve texture, taste, and shelf life, they may come with some hidden health risks. Here's a look at some of the most common ingredients: 1. Milk Protein Blends (Calcium Caseinate, Whey Protein Concentrate, Whey Protein Isolate) What They Are : These are dairy-based proteins commonly used to boost the protein content of bars. Potential Side Effects : Milk protein blends can cause digestive discomfort in individuals with lactose intolerance. For some, these proteins may contribute to inflammation or mucus production. 2. Glycerin and Polyols (Maltitol, Xylitol, Sorbitol) What They Are : These are sugar alcohols used as sweeteners and humectants (moisture retainers) to provide sweetness without adding as many calories. Potential Side Effects : While sugar alcohols have fewer calories than regular sugar, they can cause digestive issues such as bloating, gas, and diarrhoea, particularly in large amounts. 3. Polydextrose What It Is : A synthetic polymer used as a bulking agent and fibre supplement. Potential Side Effects : While it’s often labeled as a fibre, polydextrose can cause digestive discomfort, such as bloating and gas, especially when consumed in high quantities. 4. Artificial Sweeteners (Sucralose, Aspartame, Steviol Glycosides) What They Are : Artificial sweeteners used to provide sweetness without the added calories of sugar. Potential Side Effects : While these sweeteners are low in calories, they can disrupt gut health, lead to cravings for more sugar, and potentially affect insulin sensitivity and metabolism over time. 5. Palm Oil and Other Vegetable Oils What They Are : Cheap oils used for their texture and ability to prolong shelf life. Potential Side Effects : Palm oil is high in saturated fats, which can raise LDL (bad) cholesterol levels and increase the risk of cardiovascular disease. Other vegetable oils, such as sunflower and canola oil, may also be high in omega-6 fatty acids, which can contribute to inflammation when consumed in excess. What Are the Side Effects of Regularly Consuming Energy Bars? While convenient, consuming energy and protein bars regularly may have a few negative effects on your health: Excess Sugar : Many bars are sweetened with sugar, maltitol, or other sugar alcohols, which can cause blood sugar spikes and crashes. Over time, excess sugar consumption may lead to weight gain, insulin resistance, and an increased risk of type 2 diabetes. Common energy bars sold contain 15-18g of sugar per bar, which is 3-4 tsp of sugar. Digestive Discomfort : Ingredients like sugar alcohols and polydextrose can lead to bloating, gas, and diarrhoea, especially for individuals with sensitive stomachs or those who consume these bars frequently. Unbalanced Macronutrients : Many protein bars are high in protein but low in other essential nutrients, such as fibre and healthy fats, which can lead to nutrient imbalances over time. Increased Cravings : Artificial sweeteners like sucralose and aspartame can affect your gut microbiota and lead to sugar cravings, making it harder to maintain a healthy diet in the long run. Make Your Own Nutritious Energy Bars Instead of relying on store-bought bars loaded with sugar, artificial sweeteners, and preservatives, why not try making your own? Here’s a simple recipe for homemade, nutritious energy bars that are free from unnecessary additives and packed with wholesome ingredients. Homemade Energy Bars Recipe This recipe yields 8 bars (approximately 80g each). Each bar contains around 33g of carbohydrates, 4.7g of fibre and 5.3g of protein Ingredients : 155g whole grain oats 10g walnuts 10g almonds 10g sunflower seeds 10g pumpkin seeds 10g sesame seeds 9g coconut flakes 10g ground flaxseed 90g dried plums 95g dried apricots 25g dark chocolate (at least 85% cocoa) 1 egg 30g honey 100ml water Instructions : Preheat the oven to 180°C. In a bowl, mix the oats, chopped walnuts, almonds, sunflower seeds, pumpkin seeds, sesame seeds, coconut flakes, chopped dark chocolate, dried plums, apricots, egg, honey, and water. If you prefer a firmer consistency, you can blend the ingredients in a food processor. Press the mixture into an 18cm x 25cm baking pan lined with parchment paper. Bake for 30 minutes. Allow the bars to cool, then cut them into 8 pieces. Enjoy one bar as a nutritious snack between the main meals or prior to cardio workout! Conclusion While energy and protein bars can seem like a quick and convenient solution, many of the popular options available are filled with sugar, artificial sweeteners, and preservatives that can negatively affect your health when consumed regularly. By being mindful of the ingredients and making your own bars at home, you can ensure you’re getting a nutritious, satisfying snack without the unwanted side effects. You can also try and make these almond butter protein and energy bars. In this article you will find healthy snacks for travelling. If you are looking to improve your diet and want to consult with a professional, do reach out to me for nutrition counselling at info@katrinpeo.com .

In the below article, I am covering the following: How what we are consuming during the day affects our sleep The importance of letting go before going to sleep How are eating and sleeping connected The importance of rest What happens to the body if you don't sleep Sleeping pills and other stimulants What foods help with sleep What things disrupt our sleep Creating a good bedtime routine A good sleep is not just something that happens at night. A preparation for good night's rest starts already in the morning- with the choices you make throughout the day. Here are a few questions to ask yourself: 1. Do you get natural light to your eyes in the morning? Starting your morning with getting 10-15 minutes of natural light (expose yourself to sun if possible) allows your body to naturally wake up, for your cortisol to rise, supporting your body's natural circadian rhythm. 2. Are you nourishing yourself mentally and physically during the day? Are you providing yourself good quality food; are you doing regular physical movements (not only cardio, weight exercise, yoga, but simple walking, standing up, stretching and not sitting all the time); and how about the thoughts, news, emotions you have allowed into your body during the day- have they served you or have they depleted you? 3. Are you able to let go of the unnecessary before you wind down in the evening? We are consuming a lot of different forms of energy during the day- food, oxygen, light, information- this all heats our body temperature up during the day. Consuming excessive energy is linked to hyperarousal and chronic inflammation. We need to be able to cool down at night to be able to have a good night's rest. How are eating and sleeping connected? What you eat and drink, directly influences your sleep and other way around, how well you sleep influences your food choices. We often see sleepiness as a need for fuel, not a need for rest. After a not so good night's rest we tend to drink too many coffees or other caffeinated drinks the next day, or we tend to eat more especially high-glycemic, foods that give us the quick burst of energy. Or we turn to other stimulants. When we are not getting enough sleep, our hunger and satiety hormones- ghrelin (gets elevated) and leptin (gets decreased) will not work as they should- as a result we tend to overeat and eat the wrong kinds of foods. All major sleeping disorders have some element of nutritional factor associated with them. When you have insomnia, you are high-likely not absorbing enough tryptophan, which is a precursor for melatonin, your sleep hormone in your body. Sleep apnea and snoring are linked to long-term chronic inflammatory conditions in the body. It's very important for people with sleep apnea and snoring to make life-style changes- improve their diet, physical movement. Acid reflux (GERD) can be caused by disrupted circadian rhythm. Low carbohydrate diet as well as supplementing with a small dose of melatonin could help with this and getting people off from proton pump inhibitors or other acid reflux drugs. What about rest? Due to the overload of information around us, high expectations on ourselves, our belief is that we should do more, we should reach higher and higher. And we don't consider evenings, weekends and holidays as times for rest, but we pack them full of activities. Instead of taking time to rest, we create more stimulation within us, turning us into rest-less human beings. Think how can you incorporate more rest into your daily or weekly schedule, which allows you to sleep also better at night. I have been using an Oura ring for couple of years now to track my sleep. It allows me to see how quickly I fall asleep in the evening as well. And falling asleep too quickly is also not a good sign as it indicates that you are over-exhausting yourself and are maybe not getting enough sleep for the activity level you have during the day. Read more about my experience and the benefits of Oura ring for sleep tracking, activity tracking, heart rate tracking here . What happens to your body if you don't sleep well? The constant stimulation of our mind and our body leads to hyperarousal, which leads to insomnia. People who experience insomnia have elevated heart rate, increased body and brain metabolic rates, elevated body temperatures, elevates nighttime cortisol, decreased melatonin among the other symptoms. When we don't get enough sleep, it will have an impact on our mind and our bodies, including the risk for: reduced immune function higher probability to get infections insulin resistance obesity diabetes mood disorders arthritis cancer road accidents Don't devalue and numb your sleep We need to understand what happens when we sleep in order to understand the value of sleep. Our body and brain detoxify at night, get rid of all the old cells so that we can make new cells. Our tissues repair, muscle growth and protein synthesis happen while we sleep. Hormones that regulate our growth, metabolism, stress, appetite control, get released at night. But what we consider sleep loss in our society is actually dream loss. Dreaming is as important as sleep. Dreaming and REM sleep function together to consolidate memory. If we are having problems with dreaming, we are also having problems with our memory. Dreams are essential for emotional healing- what we do is we process information and emotions at night, which are essential for learning. Unfortunately, sleeping pills, anti-depressants, alcohol suppress dreaming. Alcohol is called a double-agent, where it initially serves as a stimulant and then it flips and serves as a central nervous system depressant. So alcohol may put you to sleep, but it does disrupt our first REM sleep cycle at night. Any drug that either speeds you up or slows you down (affecting your circadian rhythm) has an impact on your sleep. So instead of numbing our sleep and creating artificial sleep with sleeping tablets, we should rather get to the root cause of what's affecting our poor night's rest. What foods help with sleep? It's important to note here, that it's best to have your dinner around 6 or 7pm, 3-4 hours before going to sleep. Eating too close to bedtime increases your body temperature and metabolic rate. Your metabolism slows down at night, as your melatonin increases and you do not want your body spend time digesting food at night while it should spend time cleaning the body, what it's supposed to do at night. Same goes for midnight snacking- try and restrict yourself from it- make yourself rather a half a cup of calming tea. Aim to drink your water 2 hours before going to sleep, so you don't need to wake up during the night to go to toilet. Below are a list of nutrients and botanicals that reduce anxiety, promote sleep and also which foods contain those nutrients. It's good to incorporate them in your dinner. Choline - whole eggs, organ meat, caviar, fish (salmon, cod, tuna), shiitake mushrooms, beef, chicken, turkey, broccoli, cauliflower, Brussels sprouts, almonds, lima beans, red potatoes, quinoa, kidney beans etc Glycine - red meat, turkey, chicken, pork, fish, eggs, dairy, canned salmon, carob seeds, watercress, sesame seeds, pumpkin seeds, pistachio, spinach, sunflower seeds, lentils, legumes, sweet potato etc Magnesium - check my post on magnesium rich foods and supplements Potassium - bananas, oranges, apricots, grapefruit, honeydew melon, dates, raisins, prunes, cooked Swiss chard, cooked spinach, cooked broccoli, sweet potatoes, mushrooms, cucumbers, avocado, bok choy, potato, beetroot, white beans Tryptophan - chicken breast, pork chops, tofu, salmon, turkey breast, canned tuna, milk, greek yoghurt, pumpkin seeds, oatmeal, eggs, peanut butter, cashew nuts, pineapple, almonds, pistachio nuts, seaweed 5-HTP - can't be found from food, but your body uses tryptophan to make 5-HTP DMAE - found in salmon, sardine, anchovies L-theanine - green tea (like Matcha), white tea, black tea)- drink all teas in the morning due to caffeine in them Calcium - sardines, yoghurt, kefir, raw milk, cheese, kale, okra, bok choy, almonds, broccoli, watercress B-vitamins - organ meats, grass-fed meat, salmon, mackerel, sardines, eggs, chicken, turkey, lamb, raw milk, yoghurt, kefir, cheese, green leafy vegetables, nuts and seeds, spirulina, legumes, nutritional yeast Omega-3 fatty acids - salmon, mackerel, walnuts, cod liver oil, chia seeds, herring, flaxseeds, hemp seeds, sardines, anchovies, egg yolks, natto etc) Phosphotidylserine - soy lecithin, bovine brain, mackerel, chicken heart, herring, tuna, chicken leg, chicken liver, white peans, chicken breast, mullet veal, beef, turkey leg, cod, sardine, trout etc) Melatonin - tart cherries, asparagus, pomegranate, tomatoes, olives, broccoli, cucumber, rolled oats, grapes, walnuts, sunflower seeds, peanuts, flaxseeds etc Lemon balm tea Reishi tea Valerian root - (in a tea, capsule, tincture or liquid extract) Kava-kava (as a tea, tablet, tincture) Skullcap (as tea, tincture, capsule, extract) Hops (as tea, extract and supplement) St. John's wort (as tea, tincture, capsule, tablet, oil-based skin lotion) Passion flower (in tea, tincture, extract) Poppy seed Linden tea - reduces anxiety in the body, dialetes blood vessels and lowers blood pressure CBD - can help to calm the central nervous system. Take it in the morning after breakfast for anxiety and in the evening after dinner for insomnia Lavender essential oil - rub 1-2 drops with carrier oil underneath your feet and/or pulsing points in your body (wrists, behind the ears, behind your knees or defuse lavender oil in your bedroom Roman chamomile essential oil - use the same way as lavender essential oil. Chamomile tea is also good, but be mindful not to drink a lot as it's minor diuretic. Melissa essential oil - use the same way as lavender essential oil Jasmine essential oil - use the same way as lavender essential oil Some ideas for dinner or a snack around 6-7 pm to induce sleep: Small glass of tart cherry juice Half a banana with a few almonds or walnuts Linseed crackers with almond butter Gluten-free oatmeal with a little bit of honey, dark cherries, hemp seeds Small glass of warm goat’s milk kefir with turmeric and a dash of cinnamon Passion flower, lemon balm or valerian tea What disrupts sleep? Below are a list of common things that causes disruptive sleep: High levels of stress Acid reflux Sleep apnea Thyroid disorder Effects of certain stimulants and medications Eating too close to bed time Drinking too much water in the evening which requires you to wake up and go to toilet during the night Hormonal changes Poor diet Alcohol- as said alcohol does have an impact on our body's ability to dream, but it also puts burden on our liver (liver detoxifies at night) Caffeine- though some people are able to drink coffee after dinner and still be able to fall asleep, their sleep quality does get affected. Aim to reduce your caffeine intake and consume it before 12pm for it to have minimum effect on your sleep as caffeine tends to stay in the body for 6-8 hours depending on the person how well they metabolise caffeine. You can learn more about coffee, caffeine and how they affect our health in this article . A healthy microbiome in our gut also has a positive influence on our sleep. What can you do for a good night's sleep? Same as the sun goes down, air cools down in the evening and at night, we should allow our bodies to slow down and cool down for the bedtime and sleep. Good quality sleep and dreaming is driven by melatonin and also by our core body temperature. When we over-consume different types of energy highlighted above during the day and in the evening, we can't cool down at night. Melatonin dilates distal blood vessels, peripheral blood vessels allowing the heat to rise to the surface of the body, where it gets dispelled. To aid with digestion, it's good to sleep at the beginning of the night on your left side to get more blood into your liver and small intestine. If you do wake up in the middle of the night, turn over to the right side to get more blood into your stomach and heart which help you to prepare for the day ahead. Develop yourself a a good night-time routine, incorporating activities from below: Manage stress through meditation, breathing exercises , yoga, pilates or other calming physical activities involving slow movements and breathing Read calming books Keep a gratitude journal, where you write every evening before going to sleep three things you are grateful for Connect with your loves ones Reduce or avoid the exposure to artificial light in the evenings (phones, TV, tablets, LED lights). It's good to wear blue-blocker glasses that blocks the blue light coming into your eyes and affecting melatonin production in the body Use blackout curtains in your bedroom if possible to avoid any light disrupting the sleep Make sure you get enough natural light during the day Exercise for 30-60 minutes a day to promote better sleep Don't eat 3-4 hours before going to sleep to allow your digestion to finish it's work You can drink a cup of calming tea (see above for options) Try and go to bed at the same time every day, best around 10pm and wake up at the same time every day. Keep your bedroom temperature cool (17-20C; 66-69F) as it promotes sleepiness Use essential oils - diffuse them in your bedroom and/or put them underneath your feet You can also supplement with Magnesium Glycinate within one hour from going to bed as this form of magnesium helps to relax muscles. Learn about magnesium here . If you use your mobile phone as an alarm, remember to put it in an airplane mode to avoid unnecessary radio waves and disturbing notifications during the night If you want to understand better about your sleep quality, sleep cycles, resting heart rate etc, consider getting for yourself an Oura ring Many people with sleep disorders have lost their faith in their capacity to sleep. Try and create positive thoughts around sleep, try different recommendations from above and try to let go of the issues, thoughts, feelings before falling asleep. Sweet dreams! If you need help with improving your sleep hygiene, improving your nutrition, don't hesitate to reach out to me for nutrition counselling and health coaching at info@katrinpeo.com .

Polyphenols are a category of naturally occurring compounds found in plants, recognised for their significant health benefits. These compounds are abundant in fruits, vegetables, tea, coffee, chocolate and also in red wine. Over recent years, polyphenols have garnered attention for their potential role in promoting health and helping to prevent various diseases. In this article I delve into what polyphenols are and write about their numerous health benefits. What Are Polyphenols? Polyphenols are a type of micronutrient found in fruits, vegetables, whole grains, tea, coffee, and red wine. These compounds act as powerful antioxidants, helping to neutralise harmful free radicals in the body. Free radicals can cause cellular damage, contributing to aging and the development of various chronic diseases, including cardiovascular disease, diabetes, and cancer. There are over 8000 different types of polyphenols and they are classified into several groups based on their chemical structure: Flavonoids : Found in fruits, vegetables, tea, and wine. Examples include quercetin, kaempferol, and catechins. Phenolic acids : Present in coffee, fruits, and whole grains. Common types include caffeic acid and ferulic acid. Polyphenolic amides : Found in chili peppers and oats. Capsaicinoids are a primary example. Stilbenes : Such as resveratrol in grapes, red wine, cranberries, blueberries cocoa Ellagic acid : Found in berries, apples, grapes, pomegranate, walnuts, cashews, pecans, pistachios. Lignans : Such as secoisolariciresinol, found for example in linseeds, carrots wholegrain rye and other grains Health Benefits of Polyphenols Polyphenols offer us a range of health benefits, supported by extensive research . Here are some of the key advantages: 1. Antioxidant Properties Polyphenols are powerful antioxidants that protect the body's cells from damage caused by free radicals. This oxidative stress is linked to chronic diseases like cancer, cardiovascular disease, and neurodegenerative disorders. By neutralising free radicals, polyphenols help maintain cellular health and prevent disease progression. 2. Anti-inflammatory Effects Chronic inflammation is a precursor to many health issues, including arthritis, heart disease, and diabetes. Polyphenols exhibit strong anti-inflammatory properties, helping reduce inflammation and associated risks. For instance, flavonoids like quercetin have been shown to inhibit inflammatory pathways, providing relief from conditions like asthma and rheumatoid arthritis. 3. Cardiovascular Health Polyphenols contribute significantly to heart health. They help improve endothelial function, lower blood pressure, reduce LDL cholesterol levels, and increase HDL cholesterol levels. The flavonoids in dark chocolate and red wine, for example, have been linked to a reduced risk of heart disease. 4. Cancer Prevention Several studies suggest that polyphenols possess anticancer properties. They help prevent cancer cell proliferation, induce apoptosis (programmed cell death), and inhibit tumor growth. Green tea polyphenols, particularly catechins, have shown promise in reducing the risk of various cancers, including breast and prostate cancer. 5. Brain Health Polyphenols play a crucial role in maintaining brain health and cognitive function. They enhance memory, learning, and protect against neurodegenerative diseases like Alzheimer's and Parkinson's. The antioxidants in polyphenols help reduce oxidative stress in the brain, thus preserving cognitive abilities with aging. 6. Gut Health Polyphenols also benefit gut health by promoting the growth of beneficial gut bacteria . They act as prebiotics , supporting the microbiome's balance and enhancing digestive health. Foods rich in polyphenols, such as berries and green tea, contribute to a healthier gut environment. Sources of Polyphenols To reap the health benefits of polyphenols, incorporate a variety of polyphenol-rich foods into your diet, for example but definitely not limited to below plant foods and beverages: Fruits : Apples, grapes, cherries, berries, and citrus fruits, olives Vegetables : Spinach, onions, broccoli, and artichokes Legumes: Beans and lentils Nuts and seeds : Flaxseeds, walnuts, pecans and chestnuts Dark chocolate : Opt for varieties with a high cocoa content (85% and higher cocoa) Whole grains : Oats, wholegrain rye and wheat, and brown rice Beverages : Green tea, black tea, moderate coffee, and occasional red wine Oils: Extra-virgin olive oil, extra-virgin coconut oil Data source: Tim Spector book Food for Life Polyphenols are a vital component of a healthy diet, offering a multitude of health benefits ranging from antioxidant and anti-inflammatory effects to heart, brain, and gut health. There is a reason, why it's recommended to consume a minimum of 30 different plant foods per week or have 80% of your diet plant based and 20% animal source based. By including a diverse array of polyphenol-rich foods in your daily diet, you can harness these powerful compounds to enhance your overall well-being and protect against chronic diseases. Prioritise natural sources of polyphenols to optimise your health and longevity. If you are looking to improve your diet, but are not sure where to start, don't hesitate to reach out to me for nutrition counselling and health coaching at info@katrinpeo.com .

Below I would like to give an overview what I have learnt from various books and some dietary changes that you can consider if you are suffering from chronic inflammation. In 2016 when I was diagnosed with Lyme disease and as a result developed joint pains in my hips and knees I really wanted to understand what causes inflammation in the body and what I can do to help to reduce the inflammation. I gave up gluten in January 2017 and after couple of weeks the pain in my joints faded- today I do consume gluten containing food- primarily wholegrain rye and barley. To further help my body, I also gave up sugar in February 2017, and in 2019 to make sure I support the fast recovery from my brain surgery, I also reduced milk products, consuming fermented milk products like kefir, goat's milk yoghurt, goat's and sheep cheese. Making these changes in my diet truly helped me in my recovery. I also used to get sick on a yearly basis during December and in spring catching colds and last year even Influenza A, but my immune system has clearly benefitted from those dietary changes as the seasonal colds have become less rare after spring 2019. What is inflammation? It's part of your body's built-in immune response- it's body's natural defence against viruses, bacteria, damaged cells when injured etc. Inflammation, when acute, aims to remove foreign and harmful invaders and to heal the body. Without inflammation your wounds would become septic and infections could become deadly. Acute inflammation typically occurs as a result of an injury to the external body or skin. On the skin the signs and symptoms of an acute inflammation are pain, swelling, redness, heat, immobility. Acute inflammation can be a result of some of the below conditions, illnesses or situations: skin cut physical trauma to the body sore throat because of cold or flu dermatitis sinusitis infected ingrown nail While acute inflammation generally disappears in a few days, then chronic inflammation can last for months or years. Some signs and symptoms of chronic inflammation include joint pain, rash on the skin, fatigue, mouth sores etc. And some of the chronic inflammatory diseases include: rheumatoid arthritis asthma active hepatitis heart disease systemic lupus erythematosus Crohn's disease Multiple sclerosis In this article I also cover how inflammation affects your different body parts. What triggers chronic inflammation in the body? There can be several causes for chronic inflammation- food allergies, poor diet, stress, an inactive lifestyle, your gut health, excess weight, bad habits such as smoking, drinking etc. Foods that cause inflammation in the body There are some foods or food ingredients that are pro- inflammatory for the body. Sugar and artificial sweeteners It is well known that sugar feeds harmful bacteria in the gut. However, it is not just sugar- artificial sweeteners can also have negative effects on the body. The human body does not naturally recognise artificial sweeteners such as aspartame, treating them as foreign substances. This can trigger an inflammatory response as the body attempts to process these compounds. Gluten Individuals with gluten intolerance may experience increased inflammation when consuming gluten-containing foods . For those with celiac disease, strict avoidance of gluten is essential. Additionally, reducing gluten intake may help alleviate joint pain in some individuals who are sensitive to it. Lactose and casein Some individuals with arthritis may experience symptom relief by avoiding foods containing lactose and casein. However, for those who tolerate dairy products well, consuming fermented dairy products is recommended, as they also provide beneficial probiotics that support gut health. Trans fats and partially hydrogenated oils Trans fats are commonly found in fast food, processed snacks, cookies, and doughnuts. To reduce inflammation in the body, it is advisable to avoid foods containing partially hydrogenated oils, as they are a primary source of artificial trans fats . MSG It's found in fast foods, soy sauce, salad dressings, prepared soups, deli meats. It not only causes inflammation in the body, but also affects negatively your liver. Refined carbohydrates and white flour products Cereals, breads, rolls, and crackers very often consist mainly of refined carbohydrates which are lacking in important nutrients and are also high-glycemic index foods, can trigger inflammation in the body. Alcohol Alcohol has a high burden on your liver and therefore can affect many parts of your body. To reduce your inflammation, consume it really in moderation or give up completely. You can learn more about alcohol, its affect on body and what are recommended maximum consumptions for men and women if you do decide to drink here . How can you test for inflammation in the body? You can have simple blood-tests done to measure inflammation level in your body- by measuring C-reactive protein (CRP) and homocysteine. CRP should be below 0.5 mg/L. Homocysteine is an inflammatory amino acid linked to heart disease and dementia- it's commonly elevated in people with autoimmune problems. An optimal range is below 7Umol/L. There are also other tests that you can run, like checking your ferritin levels (optimal ranges for men 33-236 ng/mL, for premenopausal women 10-122 ng/mL); checking your white blood cell count; checking your gut health; checking you methylation. Dr. Will Cole has an online inflammation spectrum quiz as well, that can help you to determine where you are at with your body on an inflammation spectrum. Click here to take the quiz. What are the best natural remedies for inflammation? First and foremost it is important to avoid the above pro-inflammatory foods in your diet. But it's also important to consume lots of anti-inflammatory foods as they also help to reduce the damage caused by inflammation. Below is a basic list of foods and beverages to consume on a regular basis: Vegetables, berries and fruits in as many colours as possible- variety is key here. Healthy fats (extra virgin olive oil, avocados, flaxseeds, hemp seeds) Protein (organic where possible- chicken, beef, eggs). Read my post about foods highest in protein . Beans and Legumes- black beans, adzuki beans, lentils, chickpeas Herbs and Spices- such as turmeric, rosemary, thyme, cinnamon, basil, garlic, ginger Tea- an excellent anti-inflammatory beverage (green, oolong, white tea, matcha tea) Water Quercetin is a natural pigment present in many vegetables and fruits such as blueberries, kale, apples, red onion and also in green tea. It's known to modulate inflammation and inhibit inflammatory enzymes. Resveratrol from grapes Some of the supplements to add to your diet when fighting inflammation, reduce swelling in the body are turmeric, omega-3 fatty acids, bromelain (naturally found in pineapple), willow bark. Other important things things you can do on a regular basis to reduce inflammation in the body are exercise, meditation and of course lowering stress levels and getting adequate amount of sleep every night. If you are looking for nutritional guidance how to support your body with healing from chronic inflammation, don't hesitate to reach out to me at info@katrinpeo.com