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When the weather turns cooler, our bodies crave grounding, warming foods — yet we still want freshness and colour on the plate. This vibrant salad combines roasted pumpkin, wild black rice, and protein-rich edamame with a creamy miso-ginger dressing. It’s a satisfying meal that bridges comfort and nutrition beautifully. Warm Pumpkin and Wild Rice Salad Serves 3-4 For the roasted pumpkin: 1 medium pumpkin (about 1 kg), seeds removed, skin left on 2 tbsp olive oil 1 tsp salt Dash of pepper ½ tsp cayenne pepper (optional, for a gentle heat) For the salad: 1 cup uncooked black or wild rice (about 160 g) 2 cups (500 ml) water 1 red onion, thinly diced 1 cup (150 g) shelled edamame ( I purchase frozen ones and defrost them) A generous handful of baby spinach (base) ½ cup (55 g) crumbled goat feta cheese Toasted mix of pumpkin seeds, sunflower seeds, and pine nuts For the dressing: 2 tbsp miso paste 3 tbsp olive oil 1 garlic clove, minced 1-inch piece of ginger, juice squeezed out 1 tsp honey 3 tsp apple cider vinegar ⅓ cup (80 ml) water Pinch of salt and dash of pepper How to Make It Roast the pumpkin: Preheat oven to 200°C. Cut pumpkin into cubes, toss with olive oil, salt, pepper, and cayenne, then roast for about 25–30 minutes until golden and tender. Cook the rice: Rinse the rice and cook it with 2 cups of water and a pinch of salt until tender (black rice usually takes about 30–35 minutes). Let it cool slightly. Prepare the dressing: In a small bowl or jar, whisk together miso, olive oil, ginger juice, garlic, honey, apple cider vinegar, and water until smooth. Assemble the salad: On a large plate layer spinach leaves as the base. Add warm rice, roasted pumpkin, red onion, and edamame. Drizzle with dressing and top with crumbled feta cheese and toasted seeds. Serve slightly warm or at room temperature. Nutritional Highlights Pumpkin (with skin):  A great source of beta-carotene , fibre, and potassium. Keeping the skin adds extra fibre and antioxidants. Black rice:  Rich in anthocyanins  (the same pigment found in blueberries) and provides more fibre and protein than white rice. Edamame:  A complete plant protein with all nine essential amino acids  and plenty of folate, magnesium, and iron. Spinach:  Provides iron, vitamin K, and folate , supporting energy and healthy blood. Seeds (pumpkin, sunflower, pine nuts):  Add crunch, zinc, magnesium, and healthy fats  for hormone and heart health. Miso and ginger:  Support gut health and digestion ; miso adds natural probiotics, while ginger reduces inflammation. 🥬 Lettuce and Leafy Green Comparison Choosing the right greens can boost your salad’s nutrient power. Here’s how popular types differ: Leafy Green Flavour Notable Nutrients Best Uses Iceberg Mild, crisp Low-calorie, high water content Adds crunch, not much nutrition Romaine Crunchy, slightly bitter Vitamin A, folate, fibre Caesar salads, wraps Frisée (curly endive) Bitter, crisp Folate, vitamin K Mixed salads for texture Watercress Peppery Vitamin C, calcium, antioxidants Great with citrus dressings Radicchio Bitter, colourful Polyphenols, anthocyanins Adds colour to salads and digestive support Endive Mildly bitter Folate, fibre Pairs with nuts, fruit, or cheese. Good for liver health. Arugula (rocket) Peppery Nitrates for vascular health Pizza topping, mixed salads. Good for liver health. Spinach Mild, soft Iron, magnesium , folate Smoothies, salads, sautéed Butterhead (Bibb, Boston) Soft, sweet Vitamin K, manganese Sandwiches, wraps Kale   (optional addition) Earthy Calcium, vitamin C, fibre Massage with oil for raw salads Tip:  Mix two or three varieties to increase both flavour and nutrient diversity — spinach for minerals, arugula for peppery bite, and radicchio for antioxidants. 💚 Why Variety Matters Eating a variety of greens ensures you get a broader spectrum of phytonutrients , antioxidants, and minerals. Each leaf type contains different plant compounds that support detoxification, circulation, and immunity — so think of your salad bowl as a multivitamin in natural form . Final Thoughts This salad is a perfect example of whole-food balance : complex carbohydrates from black rice, healthy fats from olive oil and seeds, plant-based protein from edamame and feta, and vibrant vegetables rich in antioxidants. It’s filling, energising, and versatile — ideal for lunch or a light dinner. For more salad recipes, click here . If you want to improve your nutrition, whether it's to loose weight, have more energy, have better digestive health, better skin health, don't hesitate to reach out to me for personalised nutrition counselling at info@katrinpeo.com .

The heart of the matter Heart disease remains the world’s number one killer. According to the World Health Organization (WHO) , cardiovascular diseases cause around 19 million deaths every year , representing about one-third of all global deaths. The good news? Up to 80% of premature heart disease and strokes  are preventable through healthier lifestyle habits — especially through diet. We often imagine that protecting our heart requires major overhauls: cutting out entire food groups, following strict plans, or taking supplements. But research increasingly shows the opposite — small, sustainable changes , especially in what we eat, can make a measurable difference over time. The power of small changes As ZOE’s article “Improving Your Diet: How Small Changes Make Big Differences”  highlights, scientists have found that: Adding 50 g of whole grains daily  can reduce the risk of type 2 diabetes by 23% . Adding 200 g of fruit and vegetables daily  (about two apples’ worth) can lower stroke risk by 16% . Adding 28 g of whole grains daily  is linked to a 14% lower risk of dying from cardiovascular disease . These findings illustrate what researchers call a dose–response relationship : every small increase in healthy food intake provides measurable benefit. You don’t need perfection — just progress. Nutritionist and nutrition researcher Simon Hill  points out that population studies consistently show plant-predominant diets —rich in whole grains, legumes, vegetables, fruits, nuts, and seeds—are linked to the lowest rates of cardiovascular disease worldwide . “It’s not about eliminating all fats or following extremes,” he notes, “but about maximising fibre and healthy unsaturated fats while minimising saturated and ultra-processed foods.” Fibre: the heart’s secret ally In ZOE’s article “Can Fibre Protect Against Heart Disease?” , researchers found that even modest increases in dietary fibre can significantly reduce heart disease risk: An extra 7 g of fibre per day  — roughly what you’d get from a large apple and a handful of oats — was linked to about 9% lower cardiovascular risk . People who already have heart disease benefit too: higher fibre intake is associated with fewer future events and lower mortality. Why fibre matters: It lowers LDL (“bad”) cholesterol by binding bile acids in the gut. It reduces inflammation and improves insulin sensitivity. It feeds beneficial gut bacteria, producing short-chain fatty acids (SCFAs)  that protect blood vessels and lower blood pressure. It also helps maintain a healthy weight — another key factor in heart health. Aim for at least 25-35 g of fibre daily , coming from whole grains, vegetables, fruits, legumes, nuts, seeds — and yes, even mushrooms. Learn in these two articles which foods contain fibre and how can you get 25-35g of fibre from food per day. Mushrooms: an underrated heart food ZOE’s “Can Mushrooms Protect Heart Health?”  highlights that mushrooms deserve a regular place on your plate. They are: Rich in beta-glucans , a soluble fibre that helps lower cholesterol. High in potassium , supporting healthy blood pressure. Learn more about how you can lower blood pressure here . Packed with antioxidants  such as ergothioneine, which reduce oxidative stress and inflammation. Some studies show that regular mushroom consumption may improve blood vessel function and reduce LDL cholesterol levels. They’re also an excellent low-calorie swap for red or processed meat in dishes — a change that benefits both heart and gut. Choose the Right Fats for a Healthy Heart Not all fats are created equal when it comes to heart health. While diets high in saturated fat — commonly found in fatty meats, butter, and processed foods — can raise LDL (“bad”) cholesterol and inflammation, unsaturated fats  have the opposite effect: they help reduce harmful blood lipids and support vascular health. Healthy fats  such as those found in fatty fish (like salmon, sardines, and mackerel), nuts, seeds, avocados, and extra virgin olive oil  play a crucial role in protecting the cardiovascular system. These foods are rich in omega-3 fatty acids , monounsaturated fats , and polyphenols , which together help: Lower triglycerides Improve the flexibility of blood vessels Reduce inflammation Support healthy blood pressure and heart rhythm Beyond cholesterol: understanding your blood lipids Traditional health checks often focus on total cholesterol , but leading lipidologists like Dr. Thomas Dayspring  and Dr. Dan Soffer  remind us that what truly matters is ApoB  — the protein found on all atherogenic (plaque-forming) lipoproteins. Dr. Dayspring explains: “Every particle that contains ApoB has the potential to enter the artery wall and form plaque. The more ApoB particles you have, the higher your lifetime risk of heart disease — regardless of your total cholesterol.” This means that diet, genetics, and metabolic health all interact to influence heart risk. Dr. Soffer adds that lifestyle is powerful, but screening and personalised monitoring  remain essential: “Healthy eating and movement reduce risk, but identifying elevated ApoB early allows for targeted interventions before damage occurs.” In practice, that means combining a heart-friendly diet with regular blood tests (for cholesterol, triglycerides, ApoB, and glucose) to understand your personal baseline and track progress. Learn more about the cholesterol and which foods contain it here . The gut–heart connection Your gut microbiome — the trillions of bacteria living in your digestive system — has a profound impact on heart health. When you eat fibre and plant foods, your gut bacteria produce SCFAs , which lower inflammation and improve lipid metabolism. On the flip side, diets high in red meat and ultra-processed foods can increase TMAO , a compound linked to atherosclerosis. Supporting your gut diversity with a variety of plant-based foods and fermented foods (like kefir, sauerkraut, or kimchi) creates a cascade of benefits for the heart. Lifestyle habits that make the biggest difference In the ZOE podcast “How to Beat Heart Disease” , Dr. Nour Makarem , a cardiovascular epidemiologist, highlights eight key habits as protective for long-term cardiovascular health: Eat more plants and fibre  – every small addition counts. Move regularly  – aim for at least 150 minutes of moderate activity weekly. Learn more about the importance of regular physical activity for health here . Sleep well  – poor sleep affects blood pressure, blood sugar, and inflammation. Learn more about how to improve your sleep here . Manage stress  – chronic stress accelerates arterial damage. Learn ways to manage stress better as well as breathing exercises that you can practice . Limit alcohol and avoid smoking. Learn about how alcohol affects health and what consumption levels are considered too much . Keep a healthy weight  through balanced nutrition, not restriction. Monitor blood pressure, cholesterol, and glucose  levels. Build habits gradually  — sustainable consistency matters more than short bursts of effort. Lifestyle medicine pioneer Dr. Dean Ornish  has shown that such comprehensive approaches — diet, exercise, stress reduction, and social connection — can even reverse early atherosclerosis  in some patients. Practical steps for your week Here are some simple, evidence-based actions to integrate heart-supportive habits without turning your routine upside down: Add one serving of whole grains daily Swap white rice for brown, red or black rice, or choose whole-grain bread instead of refined white bread or cereal. Fill half your plate with plants Include colourful vegetables, fruits, beans, and greens at every meal. 3. Include mushrooms 2–3 times per week Try adding them to soups, stir-fries, or pasta sauces as a meaty yet low-fat ingredient. Improve fat quality in your diet Use more extra-virgin olive oil  or cold-pressed rapeseed oil  instead of butter. Add a handful of nuts or seeds  to breakfast or salads. Enjoy oily fish  twice a week, and choose plant omega-3 sources like flaxseed, chia, and walnuts . Boost your fibre intake gradually Add beans or lentils to soups, salads, and stews; snack on nuts and seeds. Lower your stress load Mindful breaks, breathing exercises, and time outdoors all reduce blood pressure and cortisol. Move after meals A 10-minute walk after eating helps balance blood sugar and lipid levels. Prioritise rest 7–8 hours of restorative sleep allows your cardiovascular system to reset each night. Floss your teeth on a daily basis Flossing removes plaque and food particles from between your teeth and along the gum line — areas your toothbrush can’t reach. This simple habit helps prevent gum disease, cavities, and tartar buildup. Your oral health is closely connected to your overall health, including your heart and brain. Inflammation in the mouth can also affect the heart and increase the risk of cardiovascular problems. Learn more about oral health here . Why small steps matter The beauty of small, consistent choices is that they accumulate quietly. Each extra portion of vegetables, every switch from refined grain to whole grain, each day you walk after dinner — all of these build resilience into your cardiovascular system. As ZOE’s nutrition researchers put it: “However small the change, it all counts in the long run.” Over time, your heart responds to these daily acts of care with lower blood pressure, better lipid levels, improved energy, and a longer, healthier life. Final thoughts Heart health isn’t about fear or restriction; it’s about nourishment and balance. By focusing on what to add  — not just what to cut — you can transform your cardiovascular health one small, sustainable step at a time. Takeaway: A stronger heart doesn’t come from drastic diets but from daily, doable habits that you actually enjoy. If you are looking to get personalised nutrition advice to support your health or looking for a health coach to be a guide on your health journey, don't hesitate to reach out to me at info@katrinpeo.com . Sources: ZOE: Improving Your Diet: How Small Changes Make Big Differences ZOE: Can Fiber Protect Against Heart Disease? ZOE: Can Mushrooms Protect Heart Health? ZOE Podcast: How to Beat Heart Disease  (Dr. Nour Makarem) World Health Organization (WHO) Cardiovascular Disease Fact Sheet, 2025 Dr. Thomas Dayspring (Lipidologist) Dr. Dan Soffer (University of Pennsylvania) Simon Hill , MSc Nutrition ( Plant Proof ) Dr. Dean Ornish ( Undo It! Lifestyle Program )

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

Essential fatty acids (EFAs) are types of fats that our bodies can’t make on their own, meaning we must get them from food or supplements. They play crucial roles in brain health, heart health, inflammation control, and cell function — making them just as vital as vitamins and minerals . In this article, I’ll cover: What essential fatty acids are The main types and their food sources Why the omega-3 to omega-6 balance matters How much fatty fish you need for optimal omega-3 intake When and how to supplement — whether you’re an omnivore, vegetarian, or vegan Why you might also want to know about omega-7 If you want to learn more about healthy fats in general, check out my guide to the best healthy fats for your body . What Are Essential Fatty Acids? The two main essential fatty acids are: Omega-3 fatty acids  – including ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid) Omega-6 fatty acids  – primarily linoleic acid While both are necessary, modern diets often provide too much omega-6 and too little omega-3, which can tilt the body toward a pro-inflammatory state. Food Sources of Essential Fatty Acids Omega-3 sources: ALA (plant-based) : flaxseeds, chia seeds, walnuts, hemp seeds EPA and DHA (marine-based) : fatty fish like salmon, mackerel, sardines, herring, anchovies, trout and seafood like oysters, mussels Algal oil : a vegan source of EPA and DHA Omega-6 sources: Vegetable oils (sunflower, corn, soybean, safflower) Nuts and seeds What about Omega-3 to Omega-6 Ratio? Historically, humans consumed omega-6 and omega-3 in roughly equal amounts. Today, the typical Western diet can have a ratio as high as 15:1 — heavily skewed toward omega-6. While omega-6 fats are not “bad,” excessive amounts can compete with omega-3s for the same enzymes in the body, making it harder to produce anti-inflammatory compounds from EPA and DHA. Balancing your intake doesn’t mean cutting out omega-6 foods— it means increasing omega-3 intake from marine and algal sources. Why EPA and DHA Are Key? ALA from plants is valuable, but the body converts it into EPA and DHA inefficiently (often less than 5–10%). That’s why direct sources of EPA and DHA  from fatty fish or algae are the most effective way to raise your omega-3 levels. These long-chain omega-3s are linked to: Reduced risk of heart disease Improved brain health and mood Healthy pregnancy outcomes Reduced inflammation How Much Fatty Fish Should You Eat? Most experts as well as dietary guidelines (like Estonia's dietary guidelines ) recommend: 2–3 servings of fatty fish per week  (about 150g per serving, depending on the fat content of the fish) This provides roughly 250–500 mg of combined EPA and DHA daily — the amount associated with general health benefits If you don’t eat fish this often, supplementation of Omega-3 (with DHA and EPA) is worth considering. Supplementing with Essential Fatty Acids While the best way to get omega-3 fatty acids is from food, supplements can help bridge the gap if your fatty fish intake is low. For Omnivores If you eat fish but not regularly, a high-quality fish oil supplement  can help you meet your needs. Look for: EPA + DHA content clearly listed  on the supplement label (not just “total omega-3s”) At least 840–1,000 mg of combined EPA and DHA per day  for general heart and brain support. Dr. William Harris ( a leading researcher in the omega-3 fatty acid field for over 40 years) has an Omega-3 Index calculator , which allows you to put in your current Omega-3 index to determine how much you should supplement to reach the desired level in your blood. In Estonia you can test your Omega-3 index at Synlab . Nutrition scientist Simon Hill recommends 1.5-2 grams of DHA/EPA per day for optimal Omega-3 levels. Third-party testing  for purity and absence of heavy metals For Vegans & Vegetarians Since fish is off the menu, algal oil  is your best source of EPA and DHA. When choosing an algal oil supplement: Ensure it is 100% algae-sourced  (not blended with other oils) Check that the DHA and EPA amounts are specified , ideally in the range of 840–1,500 mg per day  if you don’t consume any fatty fish Avoid products that inflate their omega-3 numbers with ALA-rich oils like flaxseed — these are not as efficiently converted into EPA and DHA Label-Reading Tips for supplements from Simon Hill Always check the active forms  (EPA, DHA, and sometimes DPA) — not just the total omega-3 figure Many brands list small doses (200–300 mg), which can prevent deficiency but may not deliver the full cardiovascular or cognitive benefits shown in research If you have a specific condition (e.g., cardiovascular disease, high triglycerides, type 2 diabetes) and are taking statins, your doctor might recommend a prescription form of EPA  (like icosapent ethyl) based on clinical evidence from trials like REDUCE-IT Who Could Benefit from Omega-3 Supplementation? Some groups may find it especially beneficial to take omega-3 supplements: Pregnant and breastfeeding women – DHA and EPA are vital for healthy growth and brain development in babies. If you’re avoiding fish during pregnancy, your healthcare provider may suggest a supplement. Older adults  – Regular omega-3 intake later in life may help protect cognitive function and lower the risk of dementia. People who don’t eat seafood  – Without fish in your diet, it’s hard to get adequate DHA and EPA. While a healthy plant-based diet already supports heart health, supplementation ensures you cover any gaps in omega-3 intake. A Quick Note on Omega-7 While not “essential” in the dietary sense, omega-7 fatty acids  (like palmitoleic acid) are found in macadamia nuts and sea buckthorn oil. Early research suggests they may: Support healthy cholesterol levels Improve insulin sensitivity Reduce inflammation They’re not a replacement for omega-3s, but they can be a valuable addition to an overall healthy fat intake. Key Takeaways Essential fatty acids — especially omega-3s — are critical for heart, brain, and overall health. Prioritise direct sources of EPA and DHA from fatty fish or algal oil. Aim for 2–3 servings of fatty fish per week, or supplement if you fall short. Check supplement labels for EPA + DHA content and choose based on your dietary preferences. Certain groups — including pregnant people, older adults, and those who avoid seafood — may benefit most from supplementation. If you want to receive professional guidance on how to make healthier dietary choices, don't hesitate to reach out to me for nutrition counselling at info@katrinpeo.com .

This vibrant salad brings together sweet, salty, and nutty flavours in a nutrient-rich bowl that’s perfect for gatherings or healthy meal prep. It's packed with plant protein, fibre, and antioxidants — and balanced with healthy fats and a refreshing citrus dressing. Whether served as a light main or a colourful side, it’s guaranteed to brighten your table. Quinoa, Blueberry & Edamame Salad with Orange Dressing Serves 8 Ingredients Base 100 g baby spinach, washed and dried 1 cup dry quinoa, cooked according to package directions (about 2 cups cooked) 1 cup frozen edamame, cooked according to package instructions Fruit and flavour 1 cup fresh blueberries 1 cup seedless red grapes, halved ½ cup dried cherries, chopped (or substitute with dried cranberries) 150 g feta cheese (I prefer sheep and goat milk feta) , crumbled Crunch ½ cup unsalted sunflower seeds ½ cup pine nuts ½ cup unsalted walnuts, chopped and lightly dry-toasted on the pan Dressing ½ cup freshly squeezed orange juice 4 tablespoons extra virgin olive oil 1 garlic clove, finely minced or grated ½ teaspoon salt, or to taste ¼ teaspoon black pepper, or to taste  Instructions Cook the quinoa. Rinse and cook quinoa according to package directions — usually 2 cups water for 1 cup quinoa. Once cooked, let it cool before adding it to the salad. (You can reserve extra quinoa for another meal.) Prepare the edamame. Boil or steam the edamame as directed on the package. Drain and set aside. Toast the nuts and seeds. In a dry pan, lightly toast walnuts and sunflower seeds over medium heat until fragrant. Let them cool. Assemble the salad. On a large serving platter layer the spinach leaves, then add quinoa. Scatter blueberries, grapes, and dried cherries on top. Add crumbled feta, walnuts, and sunflower seeds. Make the dressing. Combine orange juice, olive oil, garlic, salt, and pepper in a small jar with a lid. Shake vigorously until blended. Serve. Spoon the dressing over the salad just before serving. Toss gently or serve as is for a beautiful layered look. 🥬 Nutrition & Health Notes This salad is not just delicious — it’s a powerhouse of nutrients : Quinoa and edamame  provide complete plant-based proteins and fibre. Blueberries and cherries  are rich in antioxidants that help reduce inflammation . Walnuts, pine nuts and sunflower seeds  add omega-3 and vitamin E for heart and brain health. Spinach and citrus dressing  supply vitamin C and folate, supporting immunity and energy. Feta cheese  gives a satisfying savoury balance while offering calcium and beneficial fats. It’s an ideal dish for a healthy lunch, dinner or festive gathering , and it keeps beautifully refrigerated for a few hours before serving. 💡 Tips & Variations Replace feta with crumbled goat cheese  or avocado  for a dairy-free version. Swap walnuts for pecans  or pumpkin seeds  if you prefer. Add cooked chicken or salmon  for extra protein. Make ahead: assemble the salad (without dressing) and refrigerate; add dressing just before serving. If you are looking for more salad recipes click here .

Why Food and Mood Belong in the Same Conversation When we think of mental health, we often picture therapy, mindfulness, or medication. But research increasingly shows that what we eat also has a profound effect on how we feel. This field — known as nutritional psychiatry  — explores the fascinating relationship between diet, gut health, and mood. From the nutrients that fuel our neurotransmitters, to the fibres that shape our gut microbiome, to the vagus nerve that connects brain and body, our food choices may influence not only our long-term brain health but also our day-to-day emotions. In previous articles, I’ve written about how foods and habits reduce brain inflammation , how dementia develops long before symptoms appear , and 14 nutrients essential for brain health . This article builds on those ideas — zooming in on how food can directly shape our mental wellbeing. Neurotransmitters: The Brain’s Chemical Messengers Our moods, energy levels, and even ability to concentrate are largely shaped by neurotransmitters  — chemical messengers that allow nerve cells to talk to each other. Without them, the brain couldn’t send or receive signals, and our bodies simply wouldn’t function. Scientists have identified over 100 neurotransmitters , each with its own role. Some excite the brain (helping us think, learn, and remember), while others calm it down (reducing stress and anxiety). A healthy balance between these chemicals is essential for stable mood and mental wellbeing. Here are a few of the most important for mood and mental health: Serotonin  – often called the “happiness chemical.” It regulates mood, appetite, and sleep. Interestingly, around 90–95% of serotonin is produced in the gut , influenced by gut bacteria. Dopamine  – linked to motivation, focus, and the brain’s reward system. It plays a key role in pleasure and learning. GABA (gamma-aminobutyric acid)  – the brain’s main calming neurotransmitter. It reduces stress and anxiety and helps with sleep. Norepinephrine  – helps with alertness, focus, and the body’s stress response (“fight or flight”). Glutamate  – the most common excitatory neurotransmitter, essential for memory and learning. Acetylcholine  – important for memory, learning, and muscle control. Because neurotransmitters are built from nutrients in food, what we eat directly influences how well they are produced. For example: Tryptophan  (from turkey, eggs, legumes, nuts, seeds) is the raw material for serotonin. Tyrosine  (from poultry, dairy, beans, fish) is needed for dopamine. B vitamins, zinc, and magnesium  act as “cofactors” — without them, neurotransmitter production slows down. Fermented foods  like kefir, sauerkraut, and kimchi support the gut microbes that influence serotonin and GABA. When neurotransmitters fall out of balance, mood disorders such as depression, anxiety, or even conditions like ADHD and Parkinson’s disease  can appear. That’s why nutrition — alongside exercise, sleep and stress management — is such a powerful way to support mental health. The Fibre Connection: Feeding the Gut, Calming the Mind Dietary fibre isn’t just important for digestion — it may be vital for mental health. When gut bacteria ferment fibre, they produce short-chain fatty acids (SCFAs)  such as butyrate, acetate, and propionate. These molecules: Strengthen the gut barrier (reducing “leaky gut”) Lower inflammation throughout the body Send signals through the bloodstream and the vagus nerve that may influence mood and cognition According to research highlighted by ZOE , people who eat a wide variety of fibre-rich foods often report better mood stability and reduced risk of depression. Vegetables, fruits (including berries), legumes, nuts, seeds, and whole grains are all powerful mood foods. The Vagus Nerve: A Superhighway Between Gut and Brain The vagus nerve  is a long cranial nerve that connects the gut and other organs directly to the brainstem. Think of it as a “bi-directional superhighway”: Signals from the gut (about nutrient status, microbial activity, inflammation) travel to the brain. Signals from the brain (stress, relaxation, emotional state) travel to the gut. Animal studies show that if the vagus nerve is cut, the mood-related effects of the gut microbiome disappear — underscoring its importance. Beyond food, practices like deep breathing, meditation, humming, singing and even cold exposure can strengthen “vagal tone,” potentially enhancing gut–brain communication. Food and Mood: The Mechanisms Scientists describe several overlapping ways diet affects mental health: Nutrient supply  — amino acids, vitamins, and minerals are building blocks for neurotransmitters. Microbiome balance  — fibre and fermented foods increase microbial diversity, which supports resilience and mood regulation. Inflammation control  — diets high in ultra-processed foods, refined sugars, and trans fats increase inflammation, which is linked to depression and anxiety. Neuroplasticity  — certain nutrients and dietary patterns support BDNF  (brain-derived neurotrophic factor), crucial for learning and mood resilience. Blood sugar stability  — balanced meals with protein, fibre, and healthy fats help prevent mood swings tied to glucose spikes and crashes. Psychiatrist Dr. Drew Ramsey, a leader in nutritional psychiatry, describes nine mechanisms of how food impacts mental health , from providing essential nutrients to shaping the microbiome and reducing inflammation. He emphasises a “brain food” diet rich in: Seafood  (omega-3s for mood and brain function) Leafy greens  (folate, magnesium, antioxidants) Nuts and seeds  (healthy fats, minerals) Beans and legumes  (fibre, B vitamins, plant protein) Fermented foods  (supporting gut microbiome diversity) He also highlights the psychological side of eating: food as empowerment, self-care, and connection — factors that matter just as much for mental wellbeing as nutrients. Practical Tips: Eating for Better Mood If you’d like to support your mental wellbeing through food, here are a few practical starting points: Add more fibre : aim for 30g per day from varied sources . Choose protein at each meal : eggs, fish, legumes, whole grains, nuts, seeds. Eat more omega-3s : salmon, sardines, mackerel, walnuts, chia, flax, hemp. Incorporate fermented foods : kefir, yoghurt, sauerkraut, kimchi. Limit ultra-processed foods , sugar and artificial sweeteners . Ultra-processed foods and added sugars are strongly linked to inflammation and blood sugar spikes. Artificial sweeteners don’t raise blood sugar directly, but in some people they may trigger insulin release, may affect gut microbiome, and appetite regulation. The evidence is mixed and depends on the type of sweetener and the individual. Support vagal tone : deep belly breathing, meditation, humming, singing, mindful eating. The Bottom Line Food won’t replace therapy or medication when they’re needed, but it can be a powerful, accessible tool for supporting mood and mental health. By nourishing our gut microbiome, stabilising blood sugar, reducing inflammation, and supplying the brain with the raw materials it needs, diet becomes one of the most direct ways we can influence how we feel — every single day. The next time you’re choosing a meal, remember: you’re not just feeding your body — you’re feeding your mind, too. If you want to improve your nutrition, want to improve your health and don't know where to start, don't hesitate to reach out to me for personalised nutrition counselling and health coaching at info@katrinpeo.com .

Protein is an essential nutrient that makes up about 15–20% of the human body mass . For a 70 kg person, that’s around 12 kg of protein . These proteins are crucial for maintaining and repairing the body, supporting growth, and ensuring proper development. Protein is everywhere in your body: your bones, skin, hair, enzymes, and immune system cells. In fact, you’re made up of over 10,000 different proteins , each performing specific functions to keep you alive and healthy. However, while protein is vital for health, both deficiency and overconsumption can have negative consequences. In this article, we’ll explore protein’s functions, sources, and how much is enough to maintain balance. What is Protein, and Why is it Essential? Protein is a macronutrient made up of 20 amino acids . Of these, 9 are essential amino acids , meaning we must get them from food because our bodies cannot make them. The remaining amino acids? Here’s where it gets fascinating: our liver  is a metabolic powerhouse. It can take proteins we’ve already consumed, break them down into their amino acid building blocks, and transform them into the amino acids our bodies need. This process is critical to keeping us functioning, which is why we call the liver the "master metabolic organ." Without it, life would be impossible. Proteins are vital for many functions, including: Growth and repair : Proteins build and maintain tissues, including muscles and organs. Hormones and enzymes : Most enzymes and some hormones are made of proteins, regulating countless processes. Immune function : Proteins are key to producing antibodies, ensuring a strong immune system. Neurotransmitters : Proteins are precursors for neurotransmitters, like dopamine, serotonin. Transport : Proteins help move nutrients and compounds throughout the body. How Much Protein Do You Need? Our protein needs vary, depending on various factors, including: sex age amount of type of physical activity we are engaged in fitness goals health conditions menopause status appetite-suppressing medications, such as Ozempic The World Health Organization (WHO)  recommends a daily protein intake of minimum 0.83 grams per kilogram of body weight  for sedentary adults. If you are physically active, aim for 1-1.2g per kg of bodyweigh t. However, certain populations may require more: Older adults (65+): 1.2 g/kg/day  to prevent muscle loss. Women in peri- and postmenopause: 1.2g /kg/day During rapid weight loss (for instance while using GLP-1 RA weigh-loss drugs, like Ozempic, Wegovy: 1.4 g/kg/day Athletes or those building muscle: Up to 1.6 g/kg . For safety, 2 g/kg/day  is considered the upper daily limit for healthy adults. Example : A 70 kg adult should consume between 58–140 g  of protein daily, depending on their activity level and goals. For building muscle, experts recommend spreading protein intake evenly over meals, with 0.4 g/kg per meal , ideally across four meals. What Happens When You Eat Too Much or Too Little Protein? Too Little Protein: Muscle wasting and reduced strength. Poor immune function, leading to frequent illness. Edema, hair loss, and skin changes in severe cases. Too Much Protein: Conversion to fat : Excess protein is metabolised by the liver and converted to fat if not needed for energy by the body. Strain on kidneys and liver : The body must eliminate nitrogen (a byproduct of protein metabolism) via urine, which overworks these organs. Potential health risks : Long-term overconsumption can lead to conditions like gout or increased allergy risk. If you consume protein, but you are not engaged in physical activity, especially resistance training, you won't build muscle. For most people focusing on the protein source (whole foods) is more important for good health than the total amount of protein you get from food. Protein Sources: Animal vs. Plant-Based Both animal and plant-based foods provide protein, but they differ in amino acid profiles: Animal-based proteins  (e.g., eggs, milk, fish, meat) contain all essential amino acids in optimal ratios. However, they can be high in saturated fat, like beef, pork. Plant-based proteins  (e.g., beans, seeds, nuts, whole grains) may be lower on certain essential amino acids, but they contain all 20 amino acids. Combining foods like grains and legumes in your meal (e.g., rice and beans) ensures you get adequate amounts of all amino acids. Here you can find foods in different food groups and their protein content in 100g. It's important to note here that's absolutely possible to get all the nutrients you need, including protein, from plant-based sources. Protein’s Role in Energy and Growth Protein provides 4 kcal per gram . For most adults, protein should make up 10–20% of daily caloric intake . For a 2,000 kcal diet, this translates to 50–100 g  of protein per day. For low-calorie diets or older adults, protein intake should lean toward the higher end (18–20% of calories). Protein and Muscle Building: Myth vs. Reality It’s a common misconception that consuming large amounts of protein will continuously build muscle. In reality: Muscle growth has a limit; excess protein won’t be stored in muscles. To optimise muscle growth together with resistance training, consume 1.6 g/kg per day , distributed across meals. Example : A 70 kg individual aiming for muscle growth would need 112 g of protein daily , divided into 28 g per meal (four meals) . How Does the Body Process Protein? Digestion : Protein is broken into amino acids in the stomach and small intestine. Utilisation : Amino acids are used to repair tissues, produce enzymes, or support immunity. Excess : Surplus amino acids are metabolised in the liver: Converted to glucose or fat for energy or storage! Byproducts (e.g., ammonia) are detoxified into urea and excreted via urine! Practical Tips for Balanced Protein Intake Choose whole foods : Natural sources like eggs, beans, fish, poultry, nuts and seeds are ideal as they provide essential vitamins and minerals alongside protein. Limit processed protein supplements : Protein powders can help in specific scenarios (such as people with certain health conditions) but often lack the micronutrients (vitamins and minerals) found in whole food as well as very often contain unnecessary ingredients like artificial sweeteners (sucralose), emulsifiers , thickeners etc. Combine plant-based sources : Pair different proteins (e.g., grains + legumes) to get optimal amount of all amino acids if you are on plant-based diet. Track your needs : Use online tools or nutrition apps to calculate protein content in meals. For example: NutriData , Cronometer, MyFitnessPal . Protein is indispensable for growth, repair, and overall health. By consuming a variety of protein-rich foods—whether plant or animal-based—you can easily meet your needs. However, balance is critical: eating too much or too little protein can have long-term consequences. Aim to tailor your intake to your body weight, activity level, and health goals for optimal results. If you want to improve your diet, you have tried diets and they have not worked for you and you want to determine for yourself a sustainable healthy diet that works for your body and with your lifestyle, do reach out to me to schedule a session for nutrition counselling at info@katrinpeo.com

I decided to share the below to hopefully reach people who have been going through something similar and are wondering how other people recover from such a brain surgery like ETV (Endoscopic Third Ventriculostomy). In September 2018, I fell hard on my head and back from a balancing rope between the trees in the forest. I was taken away by ambulance and though as per doctors I did not get a concussion, the weeks and months after the fall were filled with pain. Daily headaches, neck pains, back aches, balance problems, memory problems, constant pressure in the head, loosing feeling in my right arm etc. After months of pain and visiting doctors to understand what’s going on with my head, I was sent to MRI and neurosurgeon diagnosed me with non-communicating or an obstructive hydrocephalus, which means that the spinal fluid (CSF) flow is blocked along a passage connecting the third ventricle in the brain. There is no other known cure for non-communicating hydrocephalus than a brain surgery. There are two common surgeries for hydrocephalus- either surgical insertion of a drainage system, called a shunt or ETV (Endoscopic Third Ventriculostomy), where with surgical procedure an opening is created in the floor of the third ventricle using an endoscope placed within the ventricular system through a burr hole. For myself, the neurosurgeon recommended ETV, which was performed in March 2019. Recovery from the brain surgery Since I haven’t found a lot of information in the web about the recovery time, possible side-effects, complications from this particular surgery, I thought I would like to share it myself with the others, who are women in their 40s and who have recently had the same surgery and wondering. LEARNING TO WALK AGAIN Right after the surgery, it took me a day or two to be able to start to walk slowly as the world was very unstable, I felt dizzy and it did not feel natural to walk. Neurosurgeon encouraged me to get on my feet as quickly as possible and back into my daily routine. I took the advice seriously and tried to walk as much as I could, gradually increasing the time every day I was in the hospital. I was released after 4 days. I took a week off from work for recovery, so in total I was away from work for 11 days. Now looking back after 10 months, it was a mistake. I should have taken time off from work for couple of months to focus on the recovery. I continued on a daily basis walking longer distances. It was difficult to drive a car after the 11 days not being behind a steering- wheel, but I had to drive for a checkup to my family doctor. I really had to focus more and be more careful while driving. But this luckily improved quickly. Memory tests Neurosurgeon sent me also to do memory tests right after the surgery and also three months after the surgery. The tests were exactly the same. Though nothing major came out from these tests, that I should have been worried about, I was struggling with short-term memory and cognitive performance as the speed was inconsistent in a short space of time. Hormones Apart from the shaved area in the front left part of the head with 2.5cm scar, which I have had to cover more months, I lost quite a bit of hair after the surgery. Hair fall-out stopped around 2 months after the surgery. I also lost my period for 2 months, which fortunately came back and also went regular after couple of months. However in general I have been struggling with a lot of daily anxiety, emotional ups and downs, which has improved over time, but I am not yet where I used to be. Pains and pressure What was a great relief after the surgery was that I did not have any headaches, neck pains or back pains nor pressure in the head- only the pain from the scar. And this was the case for three months after the surgery. Four months after the surgery I started to feel very tired at the end of every day, working days started to become real struggles. I started to develop headaches again. I could not focus nor understand what people were talking. I realised I had to take a break from work and give my body more time for recovery. I took one month off from work. It did help. I had more energy, I felt I could show up to the world with my full potential. Unfortunately it took me two months where I was back again in the same position, where I started to feel pressure in the head, felt nauseous, got headaches (sharp pains in different parts of the head or overall stronger headaches). I switched to standing desk at work after the operation as I did not feel good sitting. Whenever I stood up from sitting, laying position and started moving, I felt dizzy. I was sent for another MRI in January 2020. The results were good, the brain was functionally working, which was very positive- there had not been any fluid build-up and from the MRI photos it looked that things worked well. My neurosurgeon said, I should not be worried about the head anymore and my headaches, pressure, dizziness could be linked to something else. As my hemoglobin, haematocrit, iron and ferritin levels have been on the lower side, where I also had to take iron supplements for a short period of time, I am now going to focus on increasing my intake on iron-rich foods and see how this will effect my well-being after some time.

Depending where you live, what you eat or drink, what you put onto your body, the quality of the air you breath- your body could be burdened with high or low level of toxicity. Our bodies detox naturally, but depending on the chemical load, the detox pathways may not work so well, so supporting them with our dietary and lifestyle choices and activities is important. What causes toxins in the body? Tobacco Drugs Alcohol Amalgam fillings in the mouth Carbon monoxide, other industrial gases that we breathe Heavy metals - mercury, lead, cadmium, copper, chromium, nickel, arsenic Stress, depression, anxiety, sadness Cosmetic products Household cleaning products Plastic products Taking medicines Drinking impure unfiltered water Pesticides that are sprayed on grains, fruits, berries, vegetables and what we eat Antibiotics that are fed to the animals, the birds whose meat we eat Viruses and bacterial infections Parasites and fungi Mold at home Your own body also produces autogenous toxins as a result of metabolism Signs and symptoms your body could be showing if it's in need for detox support weaker immune system- chronic infections and illnesses (cold, sinus infections) trouble concentrating or brain fog skin breakouts, eczema, dry skin, rashes as it's typically the first organ to reveal that something is not right with your detox pathways and your gut gas, bloating, indigestion, constipation headaches and migraines (due to sluggish liver, hormonal issues) sugar cravings, which could be a result of candida, chronic stress or insulin resistance chronic fatigue caused by mitochondrial disfunction nutrient deficiencies (A, B, C, D vitamins, magnesium, zinc, selenium) feeling anxious and depressed PMS or irregular periods difficulty loosing weight, especially around the belly area Why you should support your bodily detox systems? We can't expect the body to do what it's meant to be doing if it if has to fight different toxins. Below are some of the key reasons you we need to support your detox systems: For energy. With proper detox you support your energy powerhouse- your mitochondria. If you didn't know there is around 3000 mitochondria in every single cell of our body and they create the energy we need to do anything in our daily lives. But they can be easily damaged by constant viruses, parasites, medication, oxidative stress etc. Mitochondria need proper fuel to function. Focusing how to fuel yourself properly with food and clean water and getting adequate sleep is paramount. For liver health . Its main function is to clean our body from toxins, but if it's sluggish, it can't perform the 500 and more functions it's supposed to do inside the body. To keep your body clean and functioning your liver needs to function. If your liver is functioning, your skin clears and your bowel movements get more regular. For reducing or avoiding belly fat. Rather than depriving yourself from food, support and reset your hormones with healthy nutrition. Food deprivation increases our hungry hormone ghrelin and tells the body it's still hungry. Simple steps to support bodily detox Following easy steps and incorporating a few detoxifying foods into your diet is the best way to improve your built-in bodily detox system and supply your liver with the tools it needs to clear out toxins efficiently as it should. Drink enough clean water as water helps to dilute and flush out toxins. Also drink herbal teas (chamomile, calendula, lemon balm, nettle, mint, cumin, fennel, liquorice root etc) and good quality green tea, like matcha . Add more natural detoxifying foods to your diet- bone broth , sprouts , grapefruit, rucola, dandelion greens, spruce tips , beetroot, celery, lemon, Brussels sprouts, coriander, garlic, berries, nuts and seeds. Add more vegetables, berries, fruits, legumes and high quality protein to your diet. Become more creative with your food seasonings, by using more fresh and dried herbs and spices, like basil, parsley, rosemary, thyme, oregano, cumin, as they all provide many powerful health benefits. Ditch sugar-sweetened beverages (sodas, sweetened coffee and tea, sports drinks) and instead drink water, unsweetened tea (best are herbal teas) Avoid products with sugar (cakes, cookies, candies). Read product labels for added sugar. Avoid alcoholic drinks Instead of processed meats like sausages, viennas, bacon, hot dogs consume organic chicken, wild-caught fish like salmon, grass-fed beef Cut out all refined and heavily processed foods Review your cosmetic products that you apply to your skin on a daily basis so that there are as few of them as possible, and choose ecological Review your household chemicals that you use to clean your home, clothes, and dishes (use ecological, use as little as possible. Water, vinegar, soda, lemon, essential oils like orange, tea tree oil can do a lot) Minimise the use of plastic as much as possible - plastic cups, plastic bags, plastic packaging, synthetic clothing Get an adequate amount of quality sleep (at least 7-8 hours per night) Use air purifiers in the rooms where you spend more time (like bedroom and living room)- important depending where you live and if you are able to air the rooms with outside air (if the air outside is not clean enough) and if you are struggling with allergies, chronic sinus infections Exercise regularly as this improves your detoxifying pathways- your lungs, your skin and your lymphatic system Try and minimise your stress levels by incorporating meditation, yoga and essential oils in your daily routine If you feel you are in need to support your body's detox pathways, don't know where to start and need a nutrition counselor and health coach on the side to guide you, support you, don't hesitate to reach out to me at info@katrinpeo.com .

If you didn't know this yet, all your muscles, organs, tissues, hormones are made of protein. Eating a high-protein diet has many health benefits, including: supports your muscles and bones helps you to lose and maintain weight helps to stabilise your blood sugar levels reduces brain fog supports cardiovascular health improves your ability to learn and focus, promoting healthy brain function As we age we loose muscle mass and it's therefore even more important to consume good-quality protein and do strength training to increase our muscle mass. The standard recommendation is that you should get around 0.8g of good quality protein per kilogram of your body weight a day. So if you weigh 60kg, you should get minimum of 48g of protein per day. This of course depends also on your lifestyle and activity level. Protein is very important for your live detoxification process. Here is a list of foods that contain the most protein per gram. 1. Grass-fed beef- 22g of protein per 85g (3 oz) It's one of the best high-protein foods you can find. Besides if providing you with close to 50 percent of your daily value of protein, it's also a great source for vitamins A, E and antioxidants. 2. Organic chicken- 21g of protein per 85g (3 oz) Just one chicken breast provides you with over 30 percent of your daily value of protein. Chicken has also high levels of B vitamins (niacin, B6), important for lowering LDL cholesterol, lowering risk of cardiovascular disease, treating diabetes 3. Protein powder from Bone Broth- single serving (1/4 cup) provides with 20g of protein Besides protein, bone broth contains amino acids that support gut and detoxification and important minerals, including magnesium, selenium, potassium and calcium. Bone broth protein powder provides you with the same benefits as bone broth, improving joint health, boosting your immune system, helping healing leaky gut and reducing cellulite 4. Lentils- 1 cup contains 18g of protein Lentils a great plant-based protein to consume, containing dietary fibre, iron, potassium, phosphorus, iron, folate, B vitamins etc. The nutrients and protein in lentils regulate blood sugar levels, alkalise your body by balancing its pH level, aids with digestion and boost cardiovascular health 5. Wild-Caught Salmon- 17 grams of protein per 85g (3 oz) Wild-Caught Salmon is one of the healthiest protein foods as it's also high in omega-3 fatty acids, including vitamins and minerals like B3,B5, B6, B12, vitamin D, selenium, potassium. It has great benefits for your heart, skin, brain, bones, cells and eyes. 6. Black Beans- 1 cup contains 15 grams of protein Black beans are a great source of both protein and fibre, helping you to feel full and satisfied and controlling your blood sugar levels. The combination of protein and fibre also helps body to absorb nutrients and release acids into your bloodstream helping you to feel more energised and cleansing your digestive tract. 7. Free-Range Eggs- 1 large egg contains 7 grams of protein Eggs are one of the best high-protein, low carb foods as they have a complete amino-acid profile, plus fats. They contain all 9 amino acids that we need to get from food. Adding free-range organic eggs as a protein source to your diet, helps with your heart health, weight loss, and boosting the health of your skin. Eggs are high in biotin and B6, which help to absorb protein 8. Yoghurt- 160g contains 6-9 grams of protein Adding yoghurt, a high protein probiotic food to your list of proteins you want to consume, boosts your immune system, supports your weight loss and regulates your mood. Unflavoured greek yoghurt is the most commonly recommended option here, but you can also consider yoghurt made from goat's or sheep's milk. 9. Goat Cheese- 28g contain 7 grams of protein Goat's milk is easier to digest than cows milk and goats cheese as well as feta cheese (from goat's or sheep milk) provide good protein per serving, plus it contains medium-chain fatty acids that help lower cholesterol and boost energy levels. 10. Almonds - around 20 almonds provide you with 5g of protein Almonds are a great healthy snack containing protein, fibre, unsaturated fatty acids, antioxidants and minerals like magnesium and riboflavin. You can also choose to consume nut butters, rather than whole nuts. But do choose the ones that contain only nuts and no added oils or sugar. For better absorption soak and sprout nuts before eating and store them in a fridge or freezer to avoid oxidation. 11. Lamb- 25g of protein per 85g (3 oz) As well as being very high in protein, lamb is one of the better sources of nutrients like zinc, iron, vitamin B12. It does contain decent amount of fat, including saturated fat. But it also supplies with CLA (conjugated linoleic acid), which is linked with weight management and improving satiety 12. Sardines- 22g of protein per 110g (4 oz) Besides being one of the sustainable sources of high protein, they are one of the best sources of natural omega-3 fatty acids, vitamin D, B vitamins, phosphorus and selenium. Sardines are also considered as 'nature's botox'. Other animal based protein rich foods include: beef liver, lamb, chicken liver, duck, wild game, pork, other fish and seafood, cottage cheese, kefir etc. Other plant based protein rich foods include: quinoa, chickpeas, white beans, kidney beans, green peas, spirulina, natto, tempeh, edamame, hemp seeds, pumpkin seeds, peanuts, cashew nuts, nutritional yeast, amaranth, buckwheat, millet, Ezekiel bread etc. If you are looking to receive nutritional counselling to improve your diet, to have the meals balanced in order to support healthy weight, to have the energy you need to do things you love- then do reach out to me for nutritional counselling at info@katrinpeo.com .

When I was a child and I was sick then my mother often made bone-broth, as it was nourishing and easy to digest when I was unwell. I did not know about the benefits of it or why should we consume more of it and not only when we are sick, until couple of years ago. Based on my readings from various doctors, nutritionists and functional medicine doctors, I hereby share the health benefits of bone broth as well as how to make it, as it is very easy to do. Bone broth is full of collagen and gelatine helping to rebuild your gut lining. Consuming refined sugar and flour, alcohol, caffeine, fried foods, antibiotics etc, can damage your intestine and cause leaky gut. Minerals and special proteins found in bone broth can help to repair the gut lining. Bone broth nourishes your immune system when you are having a cold or a flu. Cystein, an amino acid present for example in chicken, can help to thin mucus that you often develop when you are down with flu or cold, so you can get rid of it more easily. Bone broth reduces inflammation in the body and helps with joint pain. The bones and joints that are used to make the bone broth contain nutrients that strengthen your skeletal system. Collagen, gelatine, glucosamine and chondroitin support the repair of bones and joints and may help to reduce inflammation throughout your body. Bone broth contains many minerals such as magnesium, zinc, potassium, iron, selenium and calcium which are all important for our bone and joint health as well as for our mood. Bone broth helps to keep your skin elastic and healthy and your hair shiny. Our skin contains collagen that starts to break down in our early twenties. Wrinkles are caused by having fewer collagen strands within our skin. Bone broth can really improve our skin elasticity as it's also a reach source of skin-supporting amino acids such as glycine and proline, apart from collagen. Bone broth can heal your brain. If you have a diet rich in bone broth, it can improve your mood, help you to deal better with stress and it helps to reduce inflammation in the brain. How to make bone broth? You can really get more creative with bone broth by adding different vegetables and fresh and dried herbs and spices, but the base is typically the same. Ingredients 1.8kg or so organic meat bones (chicken, beef, lamb, venison) 5L of water 1 medium coarsely chopped onion 2-3 coarsely chopped carrots 2 celery stalks 1-2 cups of parsley stems 1/2 cup of raw apple cider vinegar or lemon juice, as it helps to pulls out minerals from the bones, making the broth more nutritionally potent 2 tsp of grey sea salt or pick rock salt parsley Optional broth boosters: lemongrass turmeric bay leaf You also need a 5L pot, a slow cooker pot or a pressure cooker. Instructions: Roasting the bones for 45min in the pre-heated oven at 175C before simmering them in the water gives a lot of additional flavour to the broth. So do this step first. Place the bones in the pot or slow cooker and add the water, apple cider vinegar or lemon juice, vegetables and salt. Bring it to a boil and remove any foam that rises to the top. Cover and simmer for 8-12 hours. You can go longer as well- this will add more flavour to the broth. Once ready, strain the broth into a large bowl and discard the solids. Pour the broth into jars, then let it cool down before you refrigerate or freeze the broth (leave some room at the top of the jar for the broth to expand and loosen the seal before you freeze to avoid braking the glass jar. A layer of fat that forms at the top of the broth will preserve it and also will help to keep the microbes out. The broth keeps 4 days in the fridge or up to 12 months in the freezer. You can warm and drink broth, you can add it as a base to your soups, stews, sauces. You can make savoury oats porridge by boiling oats in broth or also make buckwheat by boiling it in bone broth. If you want to use just small quantity of broth to flavour food, pour some into ice-cube tray after you have made the broth, cover up and freeze it. Then you can take only what you need and add to food you are preparing. A side note: Though bone broth is a very healthy food, people who are sensitive to glutamic acid or who have histamine intolerance, should be mindful when consuming it. Pressure-cooker helps to reduce histamine in the broth. If you make the broth in a pot, reduce the cooking time to 4h to make the broth more histamine friendly.

Your skin is your biggest organ of your body and your first layer of defence against invading pathogens. Whatever you put onto your skin, absorbs into your skin- and into your bloodstream. Therefore it's very important that you knowingly decide what you put onto your skin- both to support your skin and your whole body, but also be wary of things you should not put on your skin. I started to use essential oils on my face around year and a half ago. Around that time I also stopped using make-up on a daily basis. I still use mascara here and there, a blush and a moisturising lip-gloss- but all from mineral cosmetics to reduce burden on skin and liver. I also stopped using daily facial creams, and now only use very basic all-natural creams when the weather is cold or skin needs protection from the sun. I love what the essential oils have done to the skin (in combination of consuming non-inflammatory diet). It's soft and subtle. I do have some age-spots, but I am in the process of finding out whether a particular essential oil helps with them. Will let you know. I pick my essential oils for skin depending on my mood. They all have different ways they support the skin and help with different skin issues you might have. Frankincense This must be one of my favourites. I love the smell of it, but it also has several healing properties, such as reducing the appearance of stretch marks and scars. But it also helps to reduce wrinkles and fine lines and improves overall skin elasticity. I mix 1 to 2 drops of it either into jojoba oil, fractionated coconut oil or if my skin needs extra moisture during cold season, then mix into pure shea butter and then apply on my face or other parts of the body that need moisturising. Frankincense also aids with anxiety and stimulates the immune system. Lavender Besides this being a known essential oil to calm the nervous system and aid with good-night sleep, lavender also triggers the production of several antioxidants: glutathione (your body's main antioxidant), superoxide dismutase and catalase. When you body's cells are under stress it's glutathione that comes to the rescue. Lavender oil also aids with would healing as it triggers protein synthesis. Pomegranate seed It offers powerful protection against sun-damage and inhibits UVB-induced damage, thereby protecting collagen Myrrh oil Is known for its powerful anti-inflammatory properties, as it contains sesquiterpenes and terpenoids, which fight free radicals and control inflammation. It supports youthful and glowing skin and protects against sun damage. Jojoba as a carrier oil Jojoba can be used by itself as it is closest to our skin's natural sebum and is hydrating containing ingredients like vitamin E and B complex, zinc, copper, chomium and silicon. Or it's a great carrier oil to use with essential oils when applying to skin. Rose-hip oil It's high in vitamin C, which is important in collagen production. Rose-hip is also a rich source of essential fatty acids such as palmitic, oleic, linoleic and gamma linoleic. Apply the oil on areas of your skin that require strengthening and support. Essential-oils for specific purpose for your skin Healthy Skin Complexion Frankincense Helichrysum Melaleuca (Tea tree) Rose Skin Irritations Lavender and Geranium mixed together Sensitive Skin Lavender Roman Chamomile Frankincense Anti-Aging Skin Lavender Frankincense Neroli Skin Toning and Purification All citrus oils (lemon, orange, bergamot, lime and grapefruit) Caution: do not put essential oils directly on your skin without diluting them as they might cause allergic reaction. Also keep away essential oils getting into your eyes.

I have always been a healthy person, enjoying making and eating healthy food, loving active lifestyle and being conscious what I put onto my body and into my body. However my own health challenges have encouraged me to seek information in so much more detail to learn how can I support my own healing journeys and not be reliant only on conventional medicine. LYME DISEASE In August 2016 I developed severe headaches, 'steel neck', photo-sensitivity, fever and in general aches and pains throughout my body. At first I thought it was flu as the symptoms were very similar apart from the weird neck stiffness. I was advised by my family doctor to go and have the lyme disease test done. The only tick bite I knew off was in April 2016 and there was no symptoms after that and I managed to remove the tick though it had attached itself on my body already. I did however get a strange red blotch on my stomach in August when I developed the symptoms. Unfortunately the infections doctor did not want to do the test for me but said we should rather wait for 2 weeks and then do the tests to make sure body has developed antibodies. Next day as I felt the same, very bad, I thought I can't bare these symptoms for another two weeks as I need to take care of my family, I decided to go to the lab and get the blood test done. I was phoned back the same day and told I need to start to take antibiotics immediately as both the Borrelia burgdorferi IgG and Borrelia burgdorferi IgM were very high. I was prescribed antibiotics, which I had to take for three weeks. These were very strong and literally killed the bacteria in my gut despite me taking pro-biotics at the same time. I started to develop daily joint pains which made it difficult to get out of the bed in the mornings. GOING GLUTEN-FREE Three months after my diagnosis, a friend of mine, who was also diagnosed with Lyme disease in the past, recommended me to stop eating gluten containing foods and see whether this would improve my condition (joint pains). In January 2017 I did exactly that, I stopped eating any food containing wheat, rye, barley and spelt. It did take couple of weeks, but I started to notice how it was much easier to get out of the bed in the mornings and a month or two later I noticed, the joint pains were gone. Now 3.5 years later I can say it was the best decision I could make for my health. I have eaten twice during these following years white bread, once in Barcelona on my way to Rolling Stones concert with my dear twin-sister and this was simply because there wasn’t anything to quickly grab on our way to the concert and we were truly hungry. Wrong decision- always be prepared! And second time in Portugal, when I attended a cooking lesson with my South African friend and we made bread from scratch and I thought, ‘I will just try it and see how successful were we with making our own bread’. I really struggled couple of hours after that with such tiredness- all I wanted was to sleep. So for me, I know it’s just not worth it anymore to try and test whether gluten works for me or not. I just stay away as I want to feel good. Since I stopped eating gluten I started to get more and more interested in understanding how food affects our wellbeing and what else can I do to support my wellness, so I can show up to the world at my best, whatever is the best for me. Over the 3 years, I have read most probably over hundred books on nutrition, spiritual health, listened to over 600 health podcasts and regularly listen and follow some of my favourite wellness and nutrition experts, doctors and people who are passionate about health like myself. There are many people I enjoy reading, listening and following on a regular basis. These are the people I have gained my knowledge from and who have inspired me to make many changes in my daily life and habits. I have listed them in order of when I started to read their books and/or listen to their audiobooks and podcasts. Kelly LeVeque - Body Love Jessica Sepel - The Healthy Life and Living the Healthy Life Sarah Wilson - I Quit Sugar, I Quit Sugar: Simplicious, I Quit Sugar: Simplicious Flow, First We Make the Beast Beautiful Dr. Jesse Chappus & Marni Wasserman Julie Daniluk - The Detox Plan Julie Daniluk - Meals that Heal Inflammation Dr. Mark Hyman - WTF Should I Eat Alisa Vitti - Woman Code David Wolfe - The Beauty Diet Steven R. Gundry - The Plant Paradox Dr. Axe - Keto Diet Leanne Vogel - The Keto Diet Pedram Shojai - The Urban Monk Jason Wrobel - Eaternity Nadine Artemis - Renegade Beauty Dr. Joe Dispenza - Becoming Supernatural Becky Campbell - The 30-Day Thyroid Reset Plan Dr. Mariza Snyder - Smart Mom's guide to Essential oils and Essential Oils Hormone Solution Dr. Alan Christianson - The Metabolism Reset Diet Shiroko Sokitch- Healing When it Seems Impossible Dr. Izabella Wentz - Hashimoto's Food Pharmacology Will Cole - The Inflammation Spectrum JJ. Virgin - the Virgin Diet Dave Asprey - Game Changers Anthony William - Medical Medium Sara Gottfried - Brain Body Diet (currently reading) Dave Asprey- Super Human (currently reading) Sarah Ballantyne - Paleo Principles (currently reading) I am truly happy to have ended on this never-ending journey of wellness and that I have taken the time to read, listen and learn about health from the many experts in their fields. I understand my body much better and know about many tools I can use to support it when it's out of balance. I know there are many similar wellness blogs out there, but I feel I need to share the knowledge I have gained with the people around as I do hope that there are relatives, friends, friends of friends who can benefit from the information to use for themselves or for their closest ones.

Are you looking for something that satisfies your sweet tooth and yet is very good for the gut? You might want to try and make the below gummies. These have become by kids favourites and we make then weekly or bi-weekly basis and they have them as a starter snack before breakfast. I learnt about gelatine gummies from Sarah Wilson 'I Quit Sugar: Simplicious' book . Gummies are made of gelatine, which is a collagen powder made from the bones, skin and connective tissues of animals. Collagen makes up to almost one-third of all the protein in our bodies and if you don't get enough of it- it affects our gut, joints and our skin. Gelatine is also naturally occurring in bone broth. How should you buy and eat gelatine? It's important to buy gelatine from pasture-raised cows. The best gelatine comes as a powder and not sheets. Start with 1/2-1 tablespoon of gelatine a day and gradually increase to 3-4 tablespoons a day. As gelatine is a protein, it's important to consume it with fats to stimulate digestive juices and allow the body to use the protein properly. Get gelatine made from complete collagen, not collagen hydrolysate, to make the gummies. What are the health-benefits of gelatine? Helps with digestion, constipation and to heal gut lining by boosting acid production and restoring mucosal lining. Helps to lower joint pain and protects joints Reduces heartburn, ulcers and acid reflux by binding gut acids with the foods. Gelatine contains 8 amino acids, including (glycine, proline, hydroxyproline, glutamic acid, alanine, arginine, aspartic acid, lysine). Helps your liver to detox and get rid of toxins by providing the amino acid glycine. Glycine can also help with anxiety. Improves your skin health Boosts metabolism and can therefore be used for weight loss. Reduces inflammation and can even help to heal small tears in the cartilage. Can also help with insomnia. If you take glycine before bed it can enhance your sleep quality, improve memory and reduce daytime sleepiness. How to make gelatine gummies? To make around 15 gummies, you can use the below basic recipe: 4 1/2 tablespoons of gelatine powder 1 1/2 cups chopped fruit or 1-1 1/2 cups (250-350 ml) of liquid You can sweeten the gummies with rice malt syrup or liquid stevia, but these are optional. Soak the gelatine in the 75ml (1/3 cups ) of cold water until dissolved. Let it stand for 5 minutes. Heat the liquid or fruit (and sweetener if added) in a saucepan almost till the boiling point and till the fruit has softened. Take the saucepan off the heat and add the 'bloomed' gelatine and stir until properly mixed. Use a blender to puree the mixture. You can then pour it into moulds (you can use any of your favourite moulds and even search for the gummy bears moulds if you like the shape of them) or a glass container. Cool a little bit and put in the fridge to set. If you used a glass container, then cut out squares. You can store the gummies in the airtight container in the fridge for up to a week. I have also made the gummies, following the above recipe, with kiwi fruit and strawberries. But you can also make them using coconut milk and vanilla extract; with mango, coconut milk or cream, lime, and a pinch of cardamom; from peaches, kombucha and vanilla extract or with cherry juice, lemons and raw honey.

It must be ten years ago when I first read a book of essential oils. I learnt about the basics and used essential oils (lavender, tea tree, peppermint) here and there as natural remedies. Four years ago a friend of mine organised women's get-together and part of this event was for her friend in the US, an essential oil expert, to talk to us remotely about essential oils and how they had helped her and her family. Some of her stories, how essential oils can have powerful healing properties, were truly intriguing. I decided to buy myself a kit of good quality essential oils and a diffuser. I have never been the one who has wanted to take medicine for aches and antibiotics, unless I really have to and there is no other choice. My cures for pain have been rest, sleep, walking, drinking water and using essential oils. Until the late 1800s there was no division between plants and medicine - medicine only came from plants. It was only the early 1900s when synthetic chemicals were invented and where botanicals were divided off from pharmacology. Today the pharmaceutical industry is looking again towards botanicals and how can they use essential oil molecules as these oils are readily absorbed into the body and can quickly cross the blood-brain barrier. And because essential oils do not linger for long in the body, they are easy on the liver. Also inhaling aromatic molecules of essential oils elevates emotions and affects positively your nervous system. There is so much to talk and share about essential oils, but for most people the important first step is to do your homework before using any essential oil, as they need to be diluted, some of them are phototoxic and you really should know which ones can be ingested. Choose your essential oils carefully Not all essential oils are created equal. There are many companies out there who sell highly adulterated oils, which do not give you the expected and desired results and could even hurt you if they contain any chemicals or solvents that should not be added to essential oil. Don't fall in the trap of buying cheap essential oils. High-quality oils do cost quite a bit and there is a reason why the pure oils come in very small bottles (5-15ml bottles), you only need few drops to get the benefits of the oil. A 15ml bottle contains around 250 drops of essential oil. High-quality essential oil producers are paying a lot of attention to where the plants are grown from which they extract their oils. When you purchase the oils, know - where the oil is sourced by the company - is the harvesting done at peak times to ensure the best quality of the oil - is testing being done to ensure the purity and potency of the oil How to test the quality of an essential oil? Paper test- put a drop of essential oil on a piece of paper. Let it sit and evaporate for about one hour. If there is any residue or ring left behind on the piece of paper, you have an oil that's adulterated. Use this test for essential oils like Lavender, Peppermint, Lemon. This test won't work for essential oils like Patchouli, Rose, Vanilla, Jasmine as they need to be processed with solvents due to their delicate nature. Smell the oil for a clean scent, feel the oil, see if it absorbs quickly into your skin with carrier oil. What indicates that the company is producing high-quality essential oils? They display proper Latin names of the source plant on the bottle label. If carrier oil is used and if the oil is diluted, this should be listed. The bottle should have user guidelines, whether the oil is Aromatic (should only be used in a diffuser or inhaled), Topical (can be applied on the skin with a carrier oil), Internal (can be taken internally) Size of the bottle- as I wrote they come in 5-15ml bottles Bottle should be dark glass to protect from sun exposure, capped and fitted with a orifice reducer, that protects the oil from oxidation Essential oils from different plants are sold at different price levels as each oil requires different process of growing, harvesting and extracting as well as different amount of plant material to produce the oil Expiration date Potency of the oil- you shouldn't need to use more that a few drops to get the desired effect and result How to use Essential Oils? You can use essential oils aromatically, topically and internally. But do note, that not all oils can be used in all three ways- always check the label for usage. Aromatic usage This is the easiest way to use the oils- direct inhalation (from the bottle), indirect inhalation (applying few drops to a cotton ball or felt squares and putting them on a desired place to give aroma), diffusion (a small device that creates a fine airborne mist) or utilising steam (such as in the shower). Test whichever way works the best for you. Oils evaporate quickly and spread through an area, entering your lungs and your brain's olfactory system, where oils stimulate olfactory (smell) receptors. Mitral cells carry the output signals from the olfactory bulb to the limbic brain, which influences our emotions, hormonal balance, sleep, memory as well as to other areas of brain. Simple as that. Through smelling the oils, they also absorb into your bloodstream affecting the areas in need and also your endocrine system, which is responsible for our hormone production. Finally the oils are excreted from your body, through lungs, kidneys and skin pores after they have worked their magic on your body. Topical usage Applying essential oil mixed with a high quality carrier oil topically allows the chemical constituents to combine with the natural sebum of your skin and absorb quickly throughout your body from muscles, lymphatic system and bloodstream before being excreted. You also get the benefit of breathing the oils in while applying them. Internal usage Not all oils are recommended for internal consumption. And this should be done after careful homework and working with a healthcare provider. I have personally used internally only the oils that are clearly marked 'Used in the food' and these would be oils that come from fruits or spices, such as lemon, wild orange, lime, peppermint, clove, rosemary etc. I would put a few drops in the glass of water if I want a flavoured water or add a drop or two into my food when cooking.

Your intestines are lined with microvilli (small hairs), to increase the surface area for greater nutrient absorption. The space between the microvilli provide ideal environment for the gut bacteria to thrive. This bacteria in our gut secrete enzymes that we need for efficient digestion and for us to absorb the nutrients from the food we eat. These enzymes help us to break down proteins, fat, carbohydrates and greens. Bacteria extracts energy from undigested carbohydrates that ferment in the gut and some bacteria also produce vitamins and anti-inflammation compounds. There are more than 100 million neurons that weave between the muscle layers of our gut. It's roughly the same number of neurons in our brain. If you didn't know then almost 80 percent of the serotonin (feel-good hormone), which is involved in memory, learning, sleep, mood and other interactions in the body, is made my the neurons in your gut and transported to the brain. Your gut and your brain are in constant communication- sending and receiving information via vagus nerve (a communication channel that connects the brain to all organs in your body). The communication that travels between the gut and the brain is called the gut-brain axis. Gut-Brain Axis Over 90 percent of the nerve pulses in the vegas nerve that connects the brain with all your organs in the body, are communication from the gut to the brain. Bacteria in the gut uses the same vagus nerve to communicate with the brain. Gut neurons and gut bacteria actively interact between themselves and their interactions are very important for our health. Gut bacteria produce copies of important peptides that travel via the bloodstream to your brain. These peptides are responsible for altering our behaviour and our emotions. They make large quantities of molecular copies of serotonin, GABA (gamma-aminobutyric acid) and other neurotransmitters- our bodies rely on these bacteria and their secretions for our homeostasis. Low levels of GABA can result in anxiety, poor focus, issues with long-term memory. If you are severely short of GABA, it could add to ADHD and autism. Gut bacteria help to organise the human nervous system. A deficit can mean increase in stress hormones- which could contribute to onset of depression, addictive behaviours, seizures. In this article you can read how you can support your brain health through food as well as lower anxiety. Gut bacterial imbalance can affect many functions in our bodies and lead to chronic inflammation that can also lead to damage of the skin microbiome , which contributes to faster ageing.

I must confess, I am nuts about nuts and need to really hold myself back and not over-consume them. Sprouting nuts and seeds before eating is nothing new, it has been done in Europe and East Asia for thousands of years. Different forms of soaking, sprouting and also fermenting seeds has been done by almost every culture around the world. Nuts and seeds are very healthy and nutritious but only if your body absorbs those nutrients. We humans are not designed to break down anti-nutrients (phytic acid, lectins, tannins, polyphenols) from plant compounds that lock up or deplete minerals, vitamins and other nutrients. Phytic acid is present in nuts, seeds as well as in beans and grains- especially in the bran or the outer hull portion. Seeds and bran are the highest for phytates. Raw, unfermented cocoa beans and cocoa powder are also high in phytates. Research shows that you absorb around 60% more magnesium and 20% more zinc from your food when phytate is absent. In other words, if you remove phytates, you help increase vitamin and mineral absorption in your body. In a phytate rich diet, your body can suffer from the lack of calcium and phosphorus with poor bone growth, rickets, narrow jaws and tooth decay. You may also develop anemia and decreased mental functioning due to the lack of iron. It has also been shown that high amounts of phytic acid consumption decreases vitamin D stores. Phytase is the enzyme that neutralises phytic acid and liberates the phosphorus. This enzyme co-exists in plant foods that contain phytic acid. Unfortunately, most of us do not produce enough phytase to safely consume large quantities of high phytate foods on a regular basis. However, the probiotic lactobacilli, and other bacterial species of digestive microflora in your gut are able to produce phytase. People with healthy intestinal flora have an easier time digesting foods with phytic acid than those with unhealthy or unbalanced microflora. Another good reason why gut health is so important for your overall health. Soaking and sprouting seeds and nuts can significantly help to break down those anti-nutrients, making them more digestible and absorbable and so you get the nutrients from them such as protein, calcium, magnesium, selenium, zinc, iron, B12. Nuts also have high amounts of enzyme inhibitors, which are useful to seeds and nuts because they prevent them from sprouting prematurely, but they can be very hard on your digestion. Soaking nuts will help neutralise these enzyme inhibitors, encourage the production of beneficial enzymes which also make nuts much easier to digest. Sprouting also activates phytase, therefore reducing phytic acid even more. Soaking Soaking is the process of putting nuts and seeds (or legumes) in warm water for a period of time. You must first soak before you can sprout. With all my nuts I buy them raw and in bulk (best if organic). I take big glass bowls for different nuts and soak them in warm water (where I also add a pinch of sea salt). Adding sea salt helps to neutralise the enzymes. After the soaking, I discard the water I soaked the nuts and seeds in and wash them once more, as that water contains anti-nutrients. I use the below guidelines in terms of time how long I soak the nuts. Macadamias- 2 hours Cashews- 2-4 hours Brazil nuts- 3 hours Walnuts- 4 hours Almonds- 8 hours Pecans- 6 hours Hazelnuts- 8 hours Pistachios (raw not salted)- 8 hours Pine nuts- 7 hours Pumpkin seeds- 7+ hours Sunflower seeds- 7 hours After soaking the nuts, I dry them with kitchen towel or kitchen paper and put in the oven to dry at max 65C (150F) for 6-8 hours. You can also use a dehydrator if you have one. Check if they are totally dry and crunchy. Beware that if nuts are not completely dry, they can develop mould. After they have cooled down, I put them in the freezer and take out a handful when needed. Sprouting Sprouting is used after soaking and it further enhances the digestibility of nuts, seeds and legumes. Sprouting makes them also more nutrient-dense. It's a matter of preference, but I prefer not to sprout my nuts and seeds like pumpkin seeds, sunflower seeds (only soak and dehydrate them). Sprouts can be subject to contamination which can result in bacterial growth such as E. coli, leading to food-borne illnesses. You should always properly prepare the sprouts, properly store then and consume sprouts within a few days, fresh and straight out from your fridge. I do however sprout other seeds, such as broccoli and radish.

As I wrote in my previous post 'Which essential oils are calming and soothing for your body?' essential oils are divided into different groups, depending on their effect on the mind and body. If you are looking for essential oils that have grounding, balancing and renewing properties, then you should look at using any of the below (but not limited to only these). There are definitely many ways to blend essential oils, but will come back to it in the future post. Cedarwood Helps to ease tension, clear your mind and relax the body- so great to use at the end of intense working day or week. Enhances also concentration. For aromatic use diffuse 3-4 drops. You can also add other woody essential oil like Cypress or Clary Sage. For topical use mix 1-2 drops with a carrier oil and massage into tense areas in need on your body. Caution: Avoid using during pregnancy and breastfeeding Rosemary Improves focus and alertness, also aids with memory and concentration. Supports cognitive performance For aromatic use diffuse 3-4 drops. You can also inhale straight from the bottle if you want to get a quick brain boost. For topical use dilute 1-2 drops with a carrier oil and massage into your body. You can also take a bath, where you add Epsom salts along with 2 drops of Rosemary and 2 drops of Frankincense. Caution: Avoid using during pregnancy and breastfeeding. Also if you are being treated for high blood pressure, bleeding disorders or epilepsy. Sandalwood Sandalwood is known to treat both physical and mental issues, including anxiety, high blood pressure, insomnia, fatigue, liver problems, gallbladder problems, sore throat, bronchitis, urinary tract infections, diarrhoea, indigestion, low libido. It's often used also in spiritual practices as it maintains alertness and focus during meditation. For aromatic use diffuse 3-4 drops. For topical use dilute 1-2 drops with carrier oil of your choice. But please be weary as it is an intense oil. You can also add couple of drops to bath water for calming your mind and body. Caution: Sandalwood is safe when used for aromatherapy and occasional topical use. It can cause allergy in some people and prolonged excessive exposure to sandalwood fragrance can trigger high heart rate and blood pressure. Avoid using during pregnancy and breastfeeding. Also if you are being treated for bleeding disorders or epilepsy. Thyme The terpenes that are found in thyme essential oil– thymol, carvacrol, cineol, linalool, camphor, and borneol - are known to have a wide variety of health benefits. When inhaling thyme essential oil or applying topically with carrier oil, it can help to lower your stress levels, balance hormones and improves overall energy. It boosts memory and increases concentration. It's antibacterial and can therefore used for coughs and respiratory infections. People, who have atopic dermatitis (eczema), this particular oil can relieve the symptoms (do not use it to treat eczema on kids). Thyme oil provide a purifying and cleansing effect on the skin and helps to heal surgical scars, acne, measles and sores. It can also help with hair loss, when massaged with a carrier oil into the scalp and also encourages new hair growth. Thyme oil is also a great mosquito repellent. The oil can be taken internally to support the immune system and can be added to food for flavour. For aromatic use diffuse 3-4 drops to increase blood circulation. For topical use dilute 1-2 drops with carrier oil and rub on your abdomen to relieve menstrual cramps. But please be weary as it is an intense oil. You can also add couple of drops to bath water for calming your mind and body. You can also add it to warm bath water or into hot water for steam inhalation. Safety and Caution: Dilute with carrier oil prior to topical application. If you are being treated for a blood-clotting disorder, then avoid this essential oil. Juniper Berry Grounds both the mind and the body, plus alleviates feelings of overwhelm and supports mind with focusing. Also helps with kidney and urinary tract healthy function. For aromatic use, diffuse 3-4 drops. Add couple of drops of Bergamot if you want to uplift your emotions. For topical use, dilute 1-2 drops with carrier oil, and massage on the tense muscles on your body. You can also then deeply inhale from your palms to get additional benefit. Vetiver Supports concentration and helps with mental performance. Helps to calm intense emotions and supports with immune system. For aromatic use, diffuse 3-4 drops. For topical use, dilute 1-2 drops with a carrier oil and massage into your body and good to also rub underneath your feet before bedtime.

Your body is smart and is all the time trying to find the balance and constantly healing itself where needed. Your role is to support it so it can do its job well. If your immune system is under-active, it can result in infections and tumours, and over-active immune system is linked to allergic reactions and autoimmune diseases. So, what can you do boost your immune system and reduce inflammation in your body? Sleep It's important to prioritise sleep as it helps to fight the infections and restores the immune system and cellular structure. Aim to get 8h of sleep a night in a dark room and away from your electronic devices. Make sure you switch your phone on Airplane mode and ideally leave it out from your bedroom before going to bed- ideally this should be done couple of hours before actually going to bed to avoid exposure to blue light, which reduces the production of melatonin (hormone that regulates your sleep-wake cycle). I wear blue-light blocking glasses if I need to look at the screen after 9pm. Wash your hands regularly It is one of best ways to protect yourself from germs and pathogens. Use soap and water and wash your hands for 20-40 seconds at a time. Use alcohol based hand sanitiser if soap and water is not available. And avoid touching your face, especially nose, mouth and eyes with unwashed hands as these are the areas on your body, where the virus tends to sneak into your system. Eat immune-boosting nutrient-tense foods Eat all the colours of the rainbow- a variety of vegetables and fruits are key here. Include foods like garlic, broccoli, cauliflower, sweet potato, carrots, turmeric and berries that contain a lot of phytonutrients (blueberries, raspberries, sea buckthorn etc) . Consume organ meats, such as liver, as it is high in Vitamin A and C and known to support your immune system. Liver is also highest in iron from all the foods. Make sure you use different fresh or dried herbs that have strong immune-boosting, anti-inflammatory properties, like rosemary, thyme, cilantro, oregano and basil. Here is my blog post with a comprehensive list of immune boosting foods . Boost up your water intake and stay hydrated When you wake up in the morning, make sure you drink a big glass of water with a slice of lemon or a teaspoon of apple-cider vinegar. I also add a pinch of Himalayan pink salt into my morning water as well as during the night you loose water and minerals from your body and it's a great way to up those minerals in the morning. It's also great to drink in the morning freshly blended celery juice after you have had your morning water. Celery juice is known for cleansing the liver, lowering cholesterol, lowering blood-pressure, restores hydraulic acid in your gut, so you digest and absorb better nutrients from your food etc. Bone broth is one of the best foods to drink during the flu season and when your body needs to fight off viruses. It's great to use the home-made or store-bought broth as a basis for your soups. Drink dandelion tea or matcha green tea because of their high level of anti-oxidants. Avoid processed and added sugar Sugar as well as gluten and processed dairy are known to be inflammatory for your body. If you are looking to give your body the best tools to fight the virus, I advice you to stay away from sugar, gluten containing foods and processed dairy. But if you were to gut out anything and you know you are not gluten or dairy intolerant, I would advice to drop the sugar containing foods and any foods sweetened with artificial sweeteners. So which sugars and artificial sweeteners it's best to leave out from your diet: White and brown sugar (used in cookies, cakes, some breads) Syrups (corn syrup, high-fructose corn syrup, maple syrup, brown rice syrup, agave nectar, processed honey) Natural sweeteners (coconut sugar, maple sugar, corn sugar, cane juice crystals, beet sugar, concentrated fruit juice etc) Artificial sweeteners (aspartame, saccharin, sucralose, glucose, fructose, maltodextrin, maltose, dextrose, sucrose etc) So read your labels when you purchase packaged products . If there is more than 5g of sugar in a food product you buy, pass it on and you do your immune cells a favour. Supplements to consider to help your immune system preventively Vitamin C (helps to create white blood cells in your body). Vitamin D Zinc Selenium Magnesium Glycinate Methylated B-Vitamins Vitamin A Iron Echinacea Astralagus root Learn more about supplements here . Reduce your stress levels Stress suppresses your immune system. Lessen your worry and any panic where possible. Do whatever feels relaxing for you and that supports your body- a walk outside in the nature; a bath filled with Epson salts to increase magnesium and reduce muscle tension in your body; get a massage from your partner or from your children; a yoga or meditation session etc. Following essential oils also help to reduce stress levels: lavender, cedar-wood, clary sage, frankincense. In this article you can get more tips on how to support your body if you are experiencing high-stress levels . Essential oils for immune system Essential oils that help to boost your immunity include oregano, eucalyptus, frankincense, myrrh, peppermint, ginger, lemon and cinnamon. These essential oils effectively destroy different viral, bacterial and fungal pathogens. Because antibiotic resistance amongst humans is becoming such a major threat in our modern conventional health care, using these essential oils as a form of independent therapy can help to fight off bacterial infections in a more natural and safer way.  Exercise Make sure you get minimum half an hour walk in the fresh air outside to make sure your lymphatic system is flushing out all waste. Ideally you should do in addition a combination of strength training, cardio and yoga 3-4 times a week.

As we know our skin is the largest organ in our body and it is the first defence between you and the outside world. It is also a mirror of what's happening inside your body- your skin reflects the condition of your gut and many skin issues are relates to your gut. Same as in our gut, there are trillions of bugs living on our skin- it's called your skin flora or your skin microbiome. The microbiome on your skin changes depending whether the are on your skin is oily, moist, dry or hairy. It also differs from women to men and whether you are young or old. A healthy skin microbiome protects us against infections very much the same way a good gut microbiome does, by crowding out the overgrowth of pathogenic organisms. And since your skin microbiome likes more acidic environment (skin PH is around 5.0), this also inhibits the growth of pathogens. Your skin microbiome also helps with wound healing, minimising oxidative damage and exposure to allergens. What happens if your skin microbiome is compromised? Same way as the antibiotics and other medications can damage your gut microbiome, which can result in auto-immune diseases and allergies, so does the excess use of antimicrobial hand sanitisers and soaps can interrupt your skin microbiome. An imbalanced skin microbiome can result in different skin conditions, such as contact dermatitis, psoriasis, eczema, allergies, dandruff, rosacea. Your skin is affected from both sides, what you put into your body (your diet) and what you put onto your body (cosmetics). Most soaps have a PH level more than 6 (some anti-bacterial soaps have it as high as 10,11), which is not what your skin likes, as healthy skin microbiome cannot thrive in alkaline environment. So it's very important to really look what you put onto your skin. How can you support your microbiome? From my own personal experience I can say that the below areas play key role in good skin health and you can't really ignore any of them: 1. Healthy Eating and Proper Hydration I stopped eating gluten containing foods in January 2017 due to severe joint pains I developed after being diagnosed with Lyme disease. In February 2017 I also stopped eating sugar as I wanted to remove inflammatory foods from my diet. Today I am consuming very little milk products- just goat cheese, butter and parmesan cheese now and again. These dietary changes have made a very big difference in the purity and softness of my skin. Not that I had skin problems before, but I haven't had any issues with skin since. Gluten and dairy are both associated with exacerbating skin issues such as eczema and acne. From skin-care products I use essential oils mixed with either jojoba oil or fractionated coconut oil to moisture the skin in the evening and in the morning. During the winter months I use thicker organic facial cream and mix essential oils in there to give more moisture and protection for the skin. In terms of make-up, I have used very little of it for the last 2 years- just a mascara and lip-gloss from mineral cosmetics. It's very well known that de-hydration will age you, so it's important to make sure you drink enough water during the day . I start my day with plain water, where I sometimes add a bit of kombucha . I make sure I drink water throughout the day, but also drink matcha tea and herbal teas. I also consume collagen powder and broth on a regular basis and make gelatine gummies on a weekly basis. If you know your gut could be compromised, I also recommend to include prebiotic and probiotic foods in your daily diet to improve the gut microbiome . 2. Exercise Make sure you work up a sweat couple of times a week to increase the blood flow to your skin. If you consume healthy foods, your sweat you produce during exercise is a great prebiotic for your skin microbiome. Another great way to get sweat going is to go to sauna once or twice a week. 3. Sleep and manage your stress levels Make sure you get a good-quality 7-8 hours of sleep every night and that you keep your stress levels low as stress increases inflammation in the body 4. Switch to natural skincare Majority of commercially produced skincare products are packed with fragrances, artificial colours, preservatives and stabilisers, that can easily absorbed through your skin's pores into your body and bloodstream. Look for skin care products that have unprocessed ingredients and without any harsh chemicals and artificial add-ons as these not only affect your skin, but also disrupt your hormonal imbalance. Here are just some natural skin care products to use : Extra Virgin Coconut oil Tea Tree Essential Oil (with a carrier oil) Jojoba Oil Lemon Essential Oil (with a carrier oil) Avocado Raw Honey Sea Salt Shea Butter Rosehip oil