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

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

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

When we talk about nutrition, the focus often falls on macronutrients: protein , fat , and carbohydrates (including fibre ). While these are undeniably important, the smaller players in your diet — micronutrients — deserve just as much attention. These essential vitamins and minerals, though needed in tiny amounts (milligrams and micrograms), are foundational for every system in your body to function optimally. In this article, we’ll explore how micronutrients support different body systems and organs. If you want to dive deeper into symptoms of deficiencies or find a comprehensive breakdown of vitamins and minerals, check out my article Your Body’s Signs of Nutritional Deficiencies  and download my free vitamin and mineral guides  with food sources, vitamin and mineral roles in the body, and recommended intake levels. Why Micronutrients Matter? Micronutrient deficiencies can go unnoticed until symptoms become persistent: fatigue, poor sleep, brittle nails, low mood, brain fog, or frequent infections. These symptoms often stem from modern diets that prioritise convenience over variety, as well as from depleted soils and consuming too many ultra-processed foods . A wholesome, varied diet rich in natural foods remains the best way to meet your nutrient needs. What Your Body Systems Need Here’s a breakdown of key micronutrients that support the proper functioning of your major body systems and organs: 1. Digestive System Key micronutrients needed:  B vitamins, magnesium, zinc, vitamin A, selenium Roles:  Enzyme production, gut lining integrity, digestive motility, supporting the microbiome Example sources:  Leafy greens, seeds, carrots, liver, whole grains, nuts 2. Cardiovascular System (including the Heart) Key micronutrients needed:  Magnesium, potassium, CoQ10, vitamin D, vitamin K2, B6, B9 (folate), B12 Roles:  Heart rhythm, blood pressure regulation, vascular health, clotting Example sources:  Avocados, leafy greens, fatty fish, organ meats, legumes 3. Respiratory System (Lungs) Key micronutrients needed:  Vitamin C, A, D, magnesium, zinc, selenium, omega-3 fatty acids Roles:  Antioxidant protection of lung tissue, immune response in airways, reducing inflammation, supporting mucosal lining Sources:  Citrus fruits, carrots, fatty fish, Brazil nuts, seeds, green vegetables 4. Energy System (Mitochondrial Health) Key micronutrients needed:  B vitamins, iron, magnesium, copper, CoQ10 Roles:  Cellular energy production (ATP), oxygen transport Example sources:  Eggs, red meat, whole grains, nuts, legumes, seafood 5. Detoxification System Key micronutrients needed:  Sulphur, selenium, zinc, molybdenum, B vitamins Roles:  Liver detox pathways (phase I and II), antioxidant regeneration Example sources:  Garlic, onions, broccoli, Brazil nuts, legumes, eggs 6. Hormonal System (Communication) Key micronutrients needed:  Iodine, selenium, zinc, vitamin D, B5, B6 Roles:  Thyroid hormone production, adrenal support, sex hormone balance Example sources:  Seafood, seaweed, Brazil nuts, poultry, eggs, sunflower seeds Learn more how you can balance your hormones naturally, here. 7. Structural System (Muscular & Skeletal) Key micronutrients needed:  Calcium, magnesium, vitamin D, vitamin K2, phosphorus, silica Roles:  Bone density, muscle contraction, connective tissue support Example sources:  Dairy, leafy greens, seeds, whole grains, bone broth 8. Immune System Key micronutrients needed:  Vitamin D, C, zinc, selenium, iron Roles:  Antibody production, infection defense, inflammation regulation Example sources:  Citrus fruits, red meat, pumpkin seeds, mushrooms, berries 9. Brain and Nervous System Key micronutrients needed:  B vitamins, omega-3 (DHA), magnesium, vitamin D, zinc, choline Roles:  Neurotransmitter production, myelin sheath integrity, cognitive function Examples sources:  Fatty fish, eggs, nuts, leafy greens, dark chocolate 10. Skin Key micronutrients needed:  Vitamins A, C, E, zinc, selenium, biotin Roles:  Collagen synthesis, antioxidant protection, cell renewal Example sources:  Carrots, sweet potatoes, almonds, citrus fruits, different seeds 11. Liver Key micronutrients needed:  Choline, B vitamins, iron, selenium, zinc Roles:  Metabolism, fat transport, bile production, detoxification Example sources:  Eggs, liver, cruciferous vegetables, legumes, seafood You can learn more about the functions of the liver and how to support it here . What About Polyphenols and Antioxidants? Although not classified as essential micronutrients, polyphenols and antioxidants offer a powerful layer of protection in the body. Polyphenols  (like flavonoids, anthocyanins, and tannins) have anti-inflammatory, anti-aging, and disease-preventive properties. Antioxidants  (like vitamins C, E, selenium, and plant compounds) help neutralise oxidative stress and protect cellular health. To learn more, visit my article: Polyphenols: What Are They and Their Health Benefits Top sources:  Berries, green tea, extra virgin olive oil, dark chocolate , herbs, red grapes, apples How to Ensure Adequate Micronutrient Intake Eat a diverse, colourful diet  that includes fruits (including berries), vegetables, nuts, seeds, legumes, whole grains and quality animal products (dairy ( specifically fermented ), meat, fish and other seafood) Choose seasonal and local produce  when possible Be mindful of long-term restrictive diets or popular mainstream diets that could lead to nutritional deficiencies Consider testing or professional guidance if you suspect low levels Supplement only when necessary  and with professional advice. D-vitamin is what many people lack due to limited exposure to sun . In Summary Each system in your body relies on a unique combination of vitamins and minerals to thrive. While macronutrients provide fuel, micronutrients fine-tune and sustain your health behind the scenes. Understanding what your body needs is the first step to supporting it wisely. 📍 Download my Vitamin and Mineral Guides  for deeper insights. And if you're ready to take your health into your own hands with professional support, I’m here to help guide the way. Contact me at info@katrinpeo.com and learn how I can help you. References: Harvard T.H. Chan School of Public Health – Micronutrients NIH Office of Dietary Supplements

At the beginning of this year, I completed a micronutrients and vitamins/minerals course  led by a biologist and nutritional therapist . Over five weeks, we explored the science behind vitamins, minerals, and omega-3 fats — and how supplementation can support different stages of life, when needed . One message came through clearly: Supplements are meant to supplement, not replace, a healthy balanced diet. In this article, I want to help you make better informed, balanced decisions  about supplements — when they can be helpful, how to identify quality, and how to avoid the risks of overuse or misinformation. 🥦 Start With Food, Not Pills A varied, nutrient-rich diet  is the foundation of good health. Whole foods contain not just isolated vitamins and minerals but also: Phytonutrients and antioxidants Fibre and enzymes Nutrient synergies that pills can never replicate For example, the vitamin C in a red pepper is accompanied by flavonoids that enhance its absorption. The iron in lentils comes with fibre and plant polyphenols that also support gut health. 👉 If you’d like to learn more about how to get essential vitamins and minerals from food sources, you can download my free PDFs here . An excerpt from the Estonian 2025 food pyramid, where I have illustrated where supplements could be placed if they are physiologically necessary. But modern life — with stress, consuming too many processed foods , drinking excessive alcohol , digestive issues, certain medications, and age-related changes  — can sometimes lead to nutrient shortfalls , even with a decent diet. That’s where targeted supplementation  could become useful — and necessary in some cases. ⚠️ The Supplement Industry Is Not Well-Regulated Most people assume their supplements are safe and effective. Unfortunately, the reality is more complicated. In many countries — including the United States  and those in the European Union  — dietary supplements are not subject to the same rigorous regulations as pharmaceutical drugs . Unlike prescription medications, supplements: ❌ Do not require pre-market approval  for safety, effectiveness, or quality ❌ Are not required to prove their health claims , unless they're classified as novel foods or make disease treatment claims ❌ Often lack standardised dosing  across brands ❌ Can be brought to market without clinical trials In the United States , supplements are regulated under the Dietary Supplement Health and Education Act (DSHEA)  of 1994. This law classifies supplements as a category of food , not medicine. As a result, manufacturers do not need to demonstrate safety or efficacy to the FDA  before selling a product. The FDA can only act after a product is on the market , and only if it’s shown to be harmful or misleading. In the European Union , there is more oversight on nutrient levels and labelling, but enforcement varies between member states . For example: Ingredients must be on the EU’s approved list (unless applying for novel food status), Maximum permitted levels for vitamins and minerals are not harmonised across the EU , meaning dosages differ widely by country, Herbal supplements are even less standardised , and many are sold as food supplements  without therapeutic evidence or quality control. This lack of consistent regulation has real consequences. A 2015 study in JAMA  found that over 2/3 of supplements previously recalled by the FDA still contained banned or dangerous substances , such as anabolic steroids, unapproved stimulants, or sibutramine (a weight-loss drug withdrawn from the market for safety concerns). In short: regulatory bodies don't verify the quality or contents of supplements before they're sold . It's up us as the consumers to check for third-party testing, read ingredient labels carefully, and avoid misleading health claims. You must be your own advocate  when it comes to supplements — because no one else is checking before they reach the shelf. ✅ How to Choose a Supplement Look for products that are third-party tested (typically also stated on the company's website)  to ensure they contain what the label claims — and nothing harmful. Check for any of these certifications, verifications on the product labels: GMP certified (ensures supplements are produced in facilities that meet strict safety, hygiene and quality standards) USP Verified NSF Certified for Sport - helps athletes, coaches, dieticians, consumers make safer decisions when choosing supplements HACCP certified Informed-Sport / Informed-Choice Read Labdoor  or ConsumerLab.com  evaluations. Also: Choose brands that clearly state dosages and forms  (e.g., methyl folate vs folic acid) Avoid proprietary blends that don’t disclose individual amounts Be wary of high doses  unless specifically prescribed by your doctor ✅ Toxicity: Yes, You Can Overdo It Especially with fat-soluble vitamins  (A, D, E, K) and certain minerals (like selenium or iron), it’s possible to exceed safe upper intake levels  without realising it — especially if you take multiple supplements, protein powders, or fortified foods during the day and for periods of time. I’ve created downloadable resources showing upper safe limits (ULs)  for vitamins and minerals (for some of them they are not known, which makes the risk of overdosing more risky): 👉 Download them for vitamins here and for minerals here . (Information in the downloadables is retrieved from the Health Development Institute in Estonia and Agriculture and Food Board). Always consult with your doctor, before starting to take supplements, especially if you are on prescribed medications. 🧪 Personalised Testing: A Smarter Way to Supplement Rather than guessing what your body needs, consult your doctor and consider micronutrient testing — especially for nutrients like: Vitamin D Ferritin (iron storage) B12 Magnesium Omega-3 index Your family doctor might not be able to order you the blood tests depending on the country. But in Estonia, for example, Synlab  offers individual and bundled blood tests to assess nutritional status and you can order the tests yourself. This is a great first step before starting or adjusting a supplement regimen. Laboratory doctor or your family doctor can help to explain you your test results. 🧬 What Supplements Might Be Needed — and When? Your supplement needs shift with age, life stage, health conditions, diet and also where you live. Here’s a simplified guide (considering you are consuming first and foremost a healthy balanced diet): Life Stage Commonly Helpful Supplements if Needed Children & Teens, Adults (20-30) Vitamin D, Omega-3s, iron (girls when starting menstruating and if needed) Women of Reproductive Age Vitamin D, iron, magnesium, iodine (esp. pre-pregnancy), selenium, Omega-3s Pregnancy & Breastfeeding Prenatal, which usually contains all necessary vitamins and minerals needed, such as folate, B12, iodine, selenium, Omega-3s, vitamin D Adults (30–60) Vitamin D, selenium (soils are deficient in many countries), Omega-3s, magnesium, CoQ10 (if on statins) Older Adults (60+) Vitamin D + K2, B12, Omega-3s, CoQ10, selenium Note: Always talk to a healthcare provider before starting new supplements, especially if you take medications or have chronic conditions. Magnesium supplementation could be beneficial for diabetics, alcoholics, people with high stress, people with sleep challenges, women in perimenopause and menopause. Learn more about the magnesium here. Selenium may be necessary as a supplement for those who eat little fish, eggs, Brazil nuts, offal, dairy. 75-90 mcg is the recommended daily amount. Omega-3 fatty acids (DHA and EPA) is recommended to be taken as a supplement if fatty fish—such as salmon, herring, mackerel, sardines, and anchovies—are consumed less than 2–3 times per week. Trout and tuna are also good sources of omega-3s, although they generally contain lower amounts compared to the fish listed above. Plant-based foods like chia seeds, walnuts, hemp seeds, flaxseeds, and rapeseed (canola) oil provide ALA (alpha-linolenic acid), the plant form of omega-3. ALA is essential for health in its own right and contributes to heart and metabolic health. However, the body must convert ALA into EPA and DHA to meet all omega-3 needs, and this conversion is limited: only about 5–10% of ALA is converted to EPA, and just 0.5–1% to DHA. Therefore, for vegans and vegetarians, it’s especially important to supplement with omega-3—preferably from algae-based sources that directly provide DHA and EPA. C-vitamin and zinc  could be beneficial for a short period of time, when there are viruses spreading around you and to support immune function and can be beneficial to athletes to lower the chances of getting cold and viruses. But important with C-vitamin is that our bodies can absorb only around 200mg at a time, so taking high doses of C-vitamin supplement could tax the kidneys and cause diarrhoea. 🌞 Vitamin D: The Most Common Deficiency Vitamin D deserves special mention — especially for people living in northern climates like Estonia. It plays a role in: Bone health Immune regulation Mood balance Chronic disease prevention A vitamin D blood test will show your current status. While 1000–2000 IU/day  is safe for most to supplement, some people may need more during a short period of time to correct their severe deficiency. Talk to your doctor or laboratory doctor after the blood test to understand whether and how much should you supplement. Final Thoughts: Be an Informed Supplement Taker Supplements aren’t inherently good or bad — they’re just tools to supplement a healthy diet. But like any tool, you need to use them correctly, safely, and intentionally . Before you supplement, ask: Am I getting enough of this nutrient from food? Do I actually need this based on my age, health, or lab tests? Is the product from a trusted, certified  source? Am I staying within safe intake limits ? Supplements are helpful only when they’re the right kind, in the right dose, for the right person. Start with food first . Supplement when needed. And always stay curious, cautious, and informed. If you want to understand whether your diet is balanced, if you are looking to improve your nutrition, don't hesitate to reach out to me for personal nutrition counselling at info@katrinpeo.com .

There’s something deeply comforting about baking your own bread. The smell that fills the kitchen, the satisfaction of slicing into a fresh loaf, and the knowledge that you’ve created something wholesome with your own hands—it all makes the effort worthwhile. This seed bread is one of my recent discoveries because it brings together the best of both worlds: it’s nourishing and full of flavour, yet incredibly simple to prepare. It’s also naturally gluten-free (if you need to be on gluten-free diet because of health), high in fibre , packed with healthy fats, and very filling. Unlike several store-bought loaves, which are often loaded with refined flours and unnecessary additives, this bread is made from seeds, oats, and a few other healthy ingredients. Why This Seed Bread Is Good for You This seed bread is more than just a tasty alternative—it’s a nutritional powerhouse. Each seed adds its own set of benefits: Sunflower seeds  provide vitamin E, magnesium, and healthy fats that support heart and skin health. Pumpkin seeds  are rich in zinc and iron, essential for immunity and energy. Flaxseeds  are one of the best plant-based sources of omega-3 fatty acids , which are anti-inflammatory and important for brain health. Chia seeds  offer fibre, protein, and minerals like calcium and phosphorus, which are vital for bone strength. Sesame seeds  contribute calcium and antioxidants. Carrots  add natural sweetness, moisture, and a beautiful texture, while boosting the bread with beta-carotene and antioxidants. Carrots also enrich the bread with extra fibre, which is a big win for digestion. Curcumin (Turmeric)  – Known for its bright golden colour, curcumin is a powerful anti-inflammatory compound. A small amount in this bread adds subtle earthiness while supporting your body’s defense against oxidative stress. The addition of rolled oats makes the bread more filling and helps stabilise blood sugar , while psyllium husk binds everything together naturally and adds a prebiotic fibre that supports gut health. This combination of seeds, oats, and fibre makes this bread not only satisfying but also beneficial for digestion, energy, and overall wellbeing. Each slice has around 8g of protein and 8g of fibre. How to Enjoy This Seed Bread One of the best things about this bread is its versatility. It has a nutty, slightly earthy taste and a dense, chewy texture, which makes it a wonderful base for both sweet and savoury toppings. Here are a few ways to enjoy it: With avocado and tomato  for a nourishing breakfast. Topped with hummus and cucumber  for a light lunch. Spread with nut butter and berries  for a healthy snack. Alongside a soup or salad  to add extra fibre and satiety. Seed Bread Makes 15 slices Ingredients 50 g sunflower seeds (in Estonia you can purchase also a seed mix at the grocery store, where you have the pumpkin seeds, sunflower seeds and pine nuts in one package) 50 g pumpkin seeds 120 g flaxseeds 40 g chia seeds 50 g pine nuts 50g white sesame seeds 150 g rolled oats 50g almond flour 200g carrots (peeled and grated) 30 g psyllium husk powder 1 tsp sea salt 2 tbsp extra-virgin olive oil 2 tsps of curcumin 1g of black pepper 350 ml water 5g black sesame seeds for sprinkling Method Combine all the dry ingredients in a mixing bowl, add grated carrots and olive oil. Mix in the water. Transfer the mixture into a lined loaf tin and smooth the top with a spatula. Sprinkle with black sesame seeds. Let the mixture rest for 60 minutes. This allows the seeds and psyllium to absorb the liquid and bind together. Preheat the oven to 185°C (365°F). Bake for 1 hour. Allow to cool completely before slicing. The bread keeps well for several days in the fridge, and it also freezes beautifully. I slice the full loaf and freeze the pieces separately in baking sheets so I can easily take out one slide, defrost a little bit and toast it. Making seed bread is a small act of self-care. It’s about choosing wholesome ingredients, slowing down, and enjoying real food. Whether you’re looking for a gluten-free alternative, wanting to boost your fibre and protein intake, or simply curious to try something new, this bread is worth baking. Once you’ve made it, you’ll see how easy it is—and you may have found a good alternative to the store-bought loaves. Check out my other bread recipes in my blog .

When cold and flu season hits, there’s nothing more comforting than a bowl of nourishing chicken soup. This immune-boosting Golden Chicken Soup  is packed with anti-inflammatory ingredients like turmeric, garlic, and ginger , plus Mediterranean herbs such as thyme, oregano, and rosemary —all known for their antimicrobial and immune-supporting benefits. Whether you need a soothing soup for a sore throat, when you are battling with a virus, a warming dish after a long day, or a wholesome recipe that supports gut health and immunity , this golden chicken soup will quickly become a household favourite. Why is this Golden Chicken Soup Good for You? Turmeric & Ginger  – Anti-inflammatory and antioxidant-rich, great for digestion and recovery. Garlic & Onion  – Natural immune-boosters that fight off seasonal bugs. Herbs (thyme, oregano, rosemary)  – Contain natural antibacterial and antiviral compounds. Chicken broth  – A mineral-rich base that hydrates and nourishes. Vegetables  – Carrots, potatoes, and celery add fibre, vitamins, and natural sweetness. Kimchi (optional)  – For extra gut support, add a spoonful before serving. In Estonia, our family loves Kadarbiku kimchi , proven by TFTAK to positively support gut health. Golden Chicken Soup Recipe Serves:  4–6 Prep time:  15 minutes Cook time:  30 minutes Ingredients: 2 tbsp olive oil or avocado oil 1 medium onion, chopped 4 cloves garlic, minced 1 tbsp fresh ginger, grated (or 1 tsp ground ginger) 1 tsp ground turmeric (or 1-inch fresh turmeric root, grated) ½ tsp dried thyme 1 tsp dried oregano ½ tsp dried rosemary 2 medium carrots, diced 2 medium potatoes, diced 2 celery stalks, sliced (optional). Omit if you don't like celery 2 bay leaves 6 cups chicken broth (homemade ( you can find the recipe here ) or high-quality store-bought, e.g., Food Studio chicken broth in Estonia ) 2 chicken breasts or 4 chicken thighs (boneless/skinless recommended) Variation:  Roast chicken wings with curry, coriander, sea salt, and olive oil. Remove the skin and bones, then add the meat to the soup. Salt and black pepper, to taste Juice of ½ lemon (optional, for brightness) 1 tbsp kimchi (optional, for gut health) Fresh parsley, cilantro, or spring onion, chopped (for garnish) Instructions: Heat oil in a large pot over medium heat. Add onion and sauté for 3–4 minutes until softened. Stir in garlic, ginger, turmeric, thyme, oregano, and rosemary. Cook for 1 minute until fragrant. Add carrots, potatoes, and celery (if using). Stir well. Pour in chicken broth and add bay leaves. Bring to a gentle boil. Add chicken breasts/thighs whole. Lower heat, cover, and simmer for 25–30 minutes, until chicken is cooked through and vegetables are tender. Remove chicken, shred with two forks, and return to the pot. Season with salt, pepper, and lemon juice. Serve hot, garnished with kimchi, parsley, cilantro, or spring onion. I love to eat a good wholegrain rye bread with mashed avocado with the soup. Healing Tips When You’re Sick Add a pinch of cayenne pepper to the soup  to help clear sinuses. Puree part of the soup for a smooth texture  if your throat is sore. Stir in cooked lentils  for extra protein and a more filling meal. Final Thoughts This Golden Chicken Soup  is more than just comfort food—it’s a healing, immune-boosting remedy  that can support your health during flu season, aid recovery, and keep your gut happy. The addition of thyme, oregano, and rosemary  makes this recipe even more powerful against seasonal bugs, while still being light, cozy, and family-friendly. So next time you feel under the weather—or just crave a cozy, nourishing meal—try making this turmeric chicken soup. Your body (and your taste buds) will thank you. You can find more soup recipes in my blog . If you want to learn how you can support your immune health during the cold and flue season, read my articles on immune supporting foods and how to strengthen your immune system . Don't hesitate to reach out to me at info@katrinpeo.com for nutritional counselling if you want to become a healthier version of yourself and change your nutrition for the better.

Movement as a Pillar of Health As a nutrition counsellor and health coach, I talk about exercise and movement with every client . It’s one of the four pillars of health—alongside nutrition, sleep, and stress management—that support long-term wellbeing. While you can’t exercise your way out of a bad diet , you also can’t eat your way to health without movement. Both need to work together ( see my article on the four pillars of health ). In this article, I’ll explore: Why exercise is essential for every age group . The role of strength training in brain health . How movement supports women during perimenopause and menopause . Why exercise is a powerful tool in managing insulin resistance . The Estonian physical activity recommendations 2025 . Exercise and Brain Health Research by neurophysiologist and sports scientist Dr. Louisa Nicola  shows that strength training directly benefits the brain . Regular resistance exercise increases blood flow to the brain, promotes the growth of new neurons, and helps protect against cognitive decline. Several studies on PubMed  confirm that both aerobic and resistance training improve memory, processing speed, and executive function—especially in older adults . Physical activity also reduces the risk of dementia and supports mental health by lowering stress and anxiety. Movement and Women’s Health: Perimenopause and Menopause Hormonal changes during perimenopause and menopause can bring challenges such as weight gain, sleep disruption, mood swings, and increased risk of osteoporosis. Neuroscientist Dr. Lisa Mosconi  highlights how lifestyle, including exercise, plays a major role in protecting the brain and reducing these symptoms. A lower risk of dementia in physically fit women in midlife Exercise stimulates brain-derived neurotrophic factor (BDNF) , which is vital for creating new brain cells and supporting memory.  Regular physical activity can trigger positive hormonal changes Exercise helps reduce stress and improve overall mood, contributing to greater well-being.  Strength training  is particularly important for women at this stage: Helps maintain bone density  and prevents osteoporosis. Improves muscle mass and metabolism , supporting healthy weight. Balances mood and energy levels . Supports cognitive health  and reduces brain fog. Learn more about the training in perimenopause and menopause here. Exercise and Insulin Resistance Insulin resistance is one of the most common health challenges today ( around 26% of world population has insulin resistance ). The good news? Movement is medicine . As nutritionist Simon Hill  often emphasises, regular exercise makes the body more sensitive to insulin, helping glucose enter the cells instead of staying in the bloodstream. Studies show that: Aerobic exercise  improves insulin sensitivity. Strength training  builds muscle, which increases glucose uptake. Even short bouts of activity (like walking after meals) lower blood sugar spikes. For those wanting to reverse insulin resistance, combining a balanced diet  with daily movement  is the a very effective strategy. How Much Exercise Do You Need? (Estonian Public Guidelines 2025) The 2025 Estonian Nutrition, Movement and Sleep Guidelines  provide clear recommendations: Children and Teens (0–18) Infants: at least 30 minutes of movement daily . Baby yoga is a good option to increase the movement, which I did with both of my children when they were babies. Toddlers (1–2): 180 minutes  of varied activity per day, with at least 60 minutes of moderate-to-vigorous intensity. School-age children (3–7): 180 minutes daily , including strength-building play for muscles and bones from age 5. Youth (7–18): At least 60 minutes of moderate-to-vigorous activity daily  + strength training for muscles and bones 3x/week. Adults (19+) Aim for 150–300 minutes of moderate intensity  or 75–150 minutes of vigorous intensity  exercise per week. Include strength training at least twice weekly . Add balance and flexibility exercises  3x/week. Pregnant and Postpartum Women At least 150 minutes of moderate-intensity activity per week . Combine aerobic exercise, strength training, and gentle stretching . Key Takeaways Exercise benefits the brain , not just the body. Strength training is critical  for women in perimenopause and menopause. Movement improves insulin sensitivity , helping reverse insulin resistance. Every age group has specific activity needs —and small steps make a big difference. As I tell my clients: movement is non-negotiable for health . Whether it’s a walk after dinner, lifting weights, dancing, or yoga—what matters is building a routine that you can stick with. So, what kind of movement brings you joy? That’s the best place to start. Additional Links WHO: Physical activity fact sheet . Want to improve your nutrition and overall health? I offer personalised health and nutrition counselling to help you build lasting habits that work for your lifestyle. 👉 Get in touch with me today at info@katrinpeo.com to start your journey toward better health.

Looking for a healthy, crunchy, and protein-packed breakfast idea? This homemade granola is simple to make, naturally sweetened, and far more nutritious than most store-bought cereals. Loaded with fibre, healthy fats, and protein, it delivers 20–30 g of protein and around 10 g of fibre per serving when paired with Greek yoghurt, kefir, berries, or curd cheese. The recipe I made recently turned out with an extra lovely crunch—perfect for a quick, balanced breakfast that keeps you satisfied for hours. Why I love this breakfast: Protein boost : By combining this granola with plain Greek yoghurt, kefir, or lower-fat curd cheese (around 17 g of protein per 100 g), you’ll easily reach 20–30 g of protein per meal. Fibre for gut health : This recipe delivers around 10 g of fibre per serving thanks to oats, oat bran, seeds, and nuts. Seasonal flexibility : Frozen berries are a fantastic topping out of season. They’re flash-frozen at peak ripeness, which helps lock in vitamins and antioxidants. Meal prep friendly : This batch makes about 30 servings, lasting two people around a month when you alternate with other breakfast options, such as eggs. Crunchy Homemade Granola: A High-Fibre, High-Protein Breakfast Idea Ingredients (Makes ~30 servings) 2 cups rolled oats 1.5 cups pumpkin seeds 1.5 cups sunflower seeds 1/2 cup oat bran (great for extra fibre) 1 1/5 cups mixed nuts (chopped) 2 tbsp maple syrup 3–4 tbsp extra virgin olive oil Optional:  pinch of sea salt After baking, add: 1 cup dried cranberries 6 tbsp chia seeds 150 g cacao nibs (if you enjoy a chocolatey crunch) Optional topping before serving: hemp seeds Method Preheat the oven to 180°C. On a large baking sheet, mix rolled oats, pumpkin seeds, sunflower seeds, chopped nuts, oat bran, maple syrup, olive oil, and a pinch of salt. Spread the mixture evenly. Bake for about 30 minutes, stirring halfway, until lightly golden. Remove from the oven and let cool completely — the granola will turn crunchy as it cools. Stir in dried cranberries, chia seeds, and cacao nibs once cooled. Serving size:  around 50 g of granola. Keep in an airtight container. Enjoy within 1 month (if it lasts that long!). How to Serve With plain Greek yoghurt or/and kefir for a gut-friendly probiotic boost. Add frozen or fresh berries for antioxidants and natural sweetness. Mix in curd cheese for an extra protein kick. Rotate with eggs or smoothie bowls to keep breakfast varied but always nutritious. If you are looking to improve your nutrition to have better healthy, more energy, don't hesitate to reach out to me for nutrition counselling at info@katrinpeo.com .

I wrote in my previous blog about things you can do to support your immune system . In this blog post I focus on vitamins and minerals that are especially important for supporting your immune system. Make sure that you cover these in your daily menu. Vitamin C (also known as ascorbic acid) It works to improve everything from your skin health to immune function. Vitamin C protects the health of your heart, repairs and restores tissues in your body, reduces risk for gout, helps to boost the absorption of other nutrients (such as iron) in the body. Present in: Black Currants Red Peppers Kiwis Guavas Green Bell Peppers Oranges Strawberries Papayas Broccoli Kale Parsley Pineapple Brussels Sprouts Cauliflower Mango Lemon Grapefruit Honeydew melon Peas Tomatoes Keep in mind: It’s best to consume foods high in vitamin C raw whenever possible. Cooking methods like boiling, simmering, sautéing, stir-frying and poaching can result in significant nutrient losses in foods containing vitamin C. Zinc Zinc is a trace mineral that is essential for many enzymatic reactions in your body. It's important for cell division and acts as an antioxidant. It fights free radical damage, slows down the ageing process, boosts eye health, promotes muscle repair and growth, helps with healing wounds, enhances your immune function and balances hormones. Consume 2-3 servings of zinc containing foods per day. Make sure you soak the nuts, seeds and legumes and cook well before consuming them due to phytates, as these inhibit zinc absorption. Present in: Lamb Pumpkin Seeds Hemp Seeds Grass-Fed Beef Chickpeas Lentils Cocoa Powder Cashew nuts Kefir or Yoghurt Ricotta Cheese Mushrooms Spinach Avocado Chicken Almonds Iron Iron is a trace mineral present in every living cell in your body. It's a main component in hemoglobin (part of red blood cell carrying oxygen to the tissues and myoglobin (part of muscle cells holding the oxygen). Iron is important for red blood cell production to prevent anemia, energy levels, for good brain function as it carries oxygen to your brain and also for development in children. Iron is also important for properly digesting and absorbing other important nutrients from the food you eat, and it helps to bring adequate amount of oxygen to damaged areas of your body, which include cells, organs and tissues. Iron deficiency is one of the most common nutritional deficiencies present in people. It's important to consume iron-reach foods on a regular basis. Daily recommendation for iron consumption varies based on age, where pregnant and breastfeeding women need the most. Present in: Spirulina (8mg for 28g), which is half from the daily recommendation Chicken liver and beef liver Grass-fed beef Instant oatmeal Oysters Octopus Mussels Dark chocolate Sardines White beans Black beans Lentils Kidney beans Spinach Sesame seeds Some foods help to increase the absorption of iron, when consumed together with iron-reach food. These are: citrus fruits, apricots, beets, beet greens, collard greens, red grapes, oranges, peaches, prunes, red peppers, sweet potatoes. Vitamin E Vitamin E has strong antioxidant properties as well as it protects your cells against damage. It helps to prevent chronic diseases, reduces blood clotting, is important for healthy skin, hair growth and healthy vision. Vitamin E is abundant in the foods, so deficiency is rare, but none-the-less it's important that you focus on consuming foods rich in Vitamin E. Present in: Sunflower Seeds Almonds Hazelnuts Cooked Spinach Avocado Cooked Turnip Greens Cooked Butternut Squash Pine nuts Olive oil Mango Cooked Sweet Potato Cooked Tomatoes Salmon Butternut Squash Selenium Selenium is a trace mineral, which means we need to get enough of it from our daily diet. Selenium has both anti-inflammatory and antioxidant effects- it's required for the creation of glutathione, which is considered to be your body's master antioxidants. Selenium rich foods help with live function and detoxification as well as thyroid and hormonal health. Present in: Brazil nuts- it's said it's enough to consume 2 brazil nuts a day to get the recommended daily amount. Please remember to soak them before consuming. Salmon Tuna (limit the consumption due to high mercury levels) Turkey Chicken Mushrooms Halibut Eggs Sardines Sunflower Seeds Grass-fed Beef Oats Beef Liver Vitamin D3 It's important to supplement with vitamin D3 as most of us are deficient in vitamin D. Deficiency of this vitamin can increase the risk of infection. Vitamin D help to transport calcium from your intestines as it digests into the bloodstream. When supplementing with D3, it's recommended to use it together with vitamin K2. Vitamin K helps to take then the calcium from the bloodstream and deposit into bones and teeth. So these two vitamins work hand-in-hand in addition to magnesium. Vitamin A Vitamin A is a soluble vitamin important for healthy vision and skin. It's also important for the development of specific immune cells to fight infections and inflammation. Present in: Butternut Squash Sweet Potato Kale Carrots Beef Liver Spinach Dried Apricots Broccoli Butter Egg Yolks Vitamin B6 Vitamin B6 plays a role in more than 100 different reactions in your body. It's needed to help to make amino acids, the building blocks for hundreds of cellular functions and proteins. It also helps to form hemoglobin and neurotransmitters and regulation of blood glycose. Vitamin B6 helps to improve the immune function by fighting off the foreign invaders in your body. Present in: Turkey Breast Grass-Fed Beef Pistachios Tuna Pinto Beans Avocado Chicken Breast Blackstrap Molasses Sunflower Seeds Sesame Seeds Omega- 3 Omega-3 fatty acids are anti-inflammatory, helping lowering instances of allergies and upper respiratory infections, fighting depression and anxiety, improving eye health, supporting bone and joint health and also heart health. Present in: Fatty fish (salmon, mackerel, herring, sardines, anchovies) Oysters Caviar Seaweed Chia seeds Hemp seeds Flax seeds Walnuts Soybeans Quercetin Quercetin is an antioxidant that helps to neutralise free radicals and therefore reduce their damage to the body. It also helps protect against viral illnesses, heart disease, neurodegenerative diseases and cancer. Quercetin ahelps to stabilise the cells that release histamine in the body, thus helping against allergic reactions. Present in: Raw onion Apples Red grapes Kale Capers Spinach Watercress Cherries Berries Broccoli Tomatoes Asparagus Green tea Black tea Chilli peppers Fermented foods and drinks They support healthy gut microbiome. And as 70% of our immune system is in our guts, it's important to consume on a regular basis fermented foods and drinks. Your skin health and brain health are also directly linked to the condition of your gut. Present in: Kefir Yoghurt Kombucha Kvass Sauerkraut Kimchi Pickled vegetables Miso Tempeh You can find a thorough list of fermented foods and drinks from this article . There are other additional foods and supplements that benefit the immune system: Elderberry Syrup Turmeric Oregano Essential Oil (dilute one drop in a glass of water) Medicinal mushrooms Tulsi (Holy Basil) If you are looking for support improving your diet and health, please do contact me for nutrition counselling and health coaching at info@katrinpeo.com .

A chilly autumn day equals for me with a soup or a slow cooked meal. I combined the two together in a meal, where I had some left-over slow cooked lamb from the weekend, to which my husband put a great deal of effort and love into making it and I had a Hokkaido pumpkin on the counter that was waiting to be cooked. Pumpkin and butternut are naturally sweet and highly nutritious orange foods, containing powerful antioxidants like alpha and beta-carotene and anti-inflammatory agents. A great meal for upset stomach or when you feel cold coming on. And since the Hokkaido pumpkin I had was quite big, I baked all the whole pumpkin and saved some baked pumpkin for the he next day for a nice pumpkin pie smoothie. Creamy Hokkaido pumpkin soup For 6 persons Ingredients 1 Hokkaido pumpkin 4 garlic gloves with peel on 2 medium sized carrots, peeled and gut into slightly smaller pieces 1 onion, peeled and cut into quarters 0.5l-1l of bone broth (I used beef broth this time, but chicken broth is also great) 1,5 cup of coconut milk (make sure you buy organic, 100% coconut milk) 1tbsp of miso paste ( I used this one - great to add in to different meals at the end) 1/2 tsp of cinnamon 1tsp of freshly squeezed lemon 1/2tsp of freshly grated organic lemon rind Parsley Slow cooked lamb, cooked chicken or other meat (optional) Instructions Preheat the oven to 190C (375F)- roasting function. I don't peel the raw pumpkin, but cut it into 2cm or so chunks- as it's much easier to peel it after it's baked. I just remove the pumpkin seeds and flesh. I bake the pumpkin seeds together with the pumpkin pieces. You can use the pumpkin seeds later on for garnish. Put the cut pumpkin pieces on the pan and add carrots, garlic, onion. Sprinkle with a little bit of sea salt on top and drizzle some olive oil over the vegetables. Bake in the oven for 30 minutes. Remove the vegetables from the oven, cool down slightly. Peel the pumpkin pieces, remove the flesh from the garlic pieces discarding the peels. Put all the vegetables into a high speed blender, add the bone broth, coconut milk, cinnamon, lemon zest, fresh lemon juice and miso paste. Blend until smooth. You can reheat the soup on the stove if it's not warm enough to eat. Pour the soup into bowls, add the meat pieces, garnish with parsley and serve. Enjoy!

Have you ever wondered what your body might be trying to tell you? Subtle changes like fatigue, brittle nails, or even mood swings could signal a lack of essential nutrients. Inspired by insights from dr. David Jockers and frequent questions from friends about sourcing vitamins and minerals, I’ve put together this post to explore key signs of deficiencies and practical ways to address them through food. While this list isn’t exhaustive, it highlights top nutrient-rich foods, empowering you to make balanced, wholesome choices for optimal health. From a nutrition point of view if you consume a wide variety of foods, you will make sure your body gets what it needs: - eat fibre rich foods - eat healthy fats - eat healthy protein , including plant-based and animal-based - boost the antioxidants intake through nature's superfoods - consume regularly prebiotic and probiotic foods Source: Dr. David Jockers Vitamins Fat-soluble vitamins To absorb fat-soluble vitamins through the intestinal tract in the body, it's important to consume them together with fat. Your body stores fat-soluble vitamins in liver and fatty tissue. Reserves of these vitamins can stay in the body for a while. Vitamin A (retinol, retinal, carotenoid such as beta carotene) Function: important for eye, skin and bone health Foods: butternut squash, sweet potato, kale, carrots, beef liver, spinach, dried apricots, broccoli, butter, egg yolks, cod liver oil, red bell peppers, raw whole milk, cheeses, mangos, tomatoes, papaya, peaches, cantaloupe melon, green peas, oatmeal, paprika, basil Vitamin D Function: important for bone health, immune system, for managing blood sugar, for skin health, for thyroid health Foods: cod liver oil, halibut, carp fish, mackerel, eel, wild-caught salmon, whitefish, rainbow trout, sardines, tuna, eggs, beef liver, raw milk, caviar, Maitake mushrooms, portobello mushrooms Vitamin E Function: helps prevent oxidative stress, balances cholesterol, repairs damaged skin, balances hormones, thickens hair, improves vision Foods: sunflower seeds, almonds, hazelnuts, mango, avocado, butternut squash, broccoli, spinach, kiwi, tomato Vitamin K Function: important for blood clotting, bone health Foods: kale, spinach, turnip greens, dandelion greens, mustard greens, Swiss chard, Brussel sprouts, spring onions, cabbage, kiwi, broccoli, avocado, blackberries, blueberries, natto, prunes, kidney beans, pine nuts, pomegranate, cashews, beef, chicken breast, beef liver, grass-fed butter Water-soluble vitamins Vitamin B and C vitamins are water-soluble vitamins and they do no stay in the body for long, but leave the body via the urine. Therefore we need to consume regularly more water-soluble than fat-soluble vitamins. Vitamin B1 (thiamine) Function: for various enzyme production, to break down blood sugar Foods: nutritional yeast, spirulina and other seaweed, sunflower seeds, macadamia nuts, black beans, lentils, organic soybeans, navy beans, white beans, pinto beans, mung beans, asparagus, Brussels sprouts, beef liver Vitamin B2 (riboflavin) Function: for development and growth of cells and also helps to metabolise food Foods: beef liver, natural yoghurt, raw milk, eggs, feta cheese, lamb, wild-caught salmon, spinach, almonds, sun-dried tomatoes, quinoa, lentils, mushrooms, tahini, kidney beans Vitamin B3 (niacin) Function: for cells growth and proper function Foods: chicken, liver, tuna, turkey, salmon, sardines, grass-fed beef, sunflower seeds, peanuts, green peas, brown rice, mushrooms, avocado, sweet potatoes, asparagus Vitamin B5 (pantothenic acid) Function: important for energy and hormones production Foods: chicken liver, sunflower seeds, avocados, portobello mushrooms, sweet potatoes, salmon, lentils, corn, sun-dried tomatoes, eggs, cauliflower Vitamin B6 (pyridoxine) Function: important for red blood cell formation Foods: turkey breast, grass-fed beef, pistachios, tuna, pinto beans, avocado, chicken breast, blackstrap molasses, sunflower seeds, sesame seeds Vitamin B7 (biotin) Function: enables your body to metabolise carbohydrates, fats and proteins. Also contributes to keratin, a structural protein in the hair, nails and skin. Foods: liver, eggs, nutritional yeast, salmon, dairy products (goat cheese, feta cheese etc), legumes and beans, avocado, raspberries and other berries, bananas, sweet potatoes, cauliflower, whole grains (for example oatmeal), Ezekiel bread (and other wholegrain breads), mushrooms, almonds, sunflower seeds Vitamin B9 (folate; folic acid is a synthetic form of folate found in supplements and fortified foods) Function: important for making DNA and RNA Foods: beef liver, spinach, black-eyed peas, asparagus, Brussels sprouts, Romaine lettuce, avocado, broccoli) Vitamin B12 Function: important for a healthy nervous system Foods: beef liver, sardines, Atlantic mackerel, lamb, wild-caught salmon, nutritional yeast, feta cheese, grass-fed beef, cottage cheese, eggs Vitamin C Function: supports with immune system, helps with bone formation, wound healing, collagen production. Also strengthens blood vessels and helps with iron absorption. Foods: black currant, red pepper, kiwi, guava, green bell pepper, orange, strawberries, papaya, broccoli, kale, parsley, pineapple, Brussels sprouts, cauliflower, mango, lemon, grapefruit, honeydew melon, peas, tomatoes Minerals Macrominerals Macrominerals are essential minerals. We need to consume macrominerals in larger quantities for our bodies to function properly. Chloride Function: an important electrolyte mineral for water metabolism, osmosis and body fluid balance. The cells in the lining of your stomach need chloride to make hydrochloric acid. Foods: table salt, sea salt, seaweeds, celery, tomatoes, lettuce Calcium Function: for bone building, nerve conduction, muscle contraction, heartbeat regulation. Also helps to reduce blood pressure and cholesterol. Foods: sardines, yoghurt, kefir, raw milk, whey protein from milk, cheese, kale, okra, bok choy, almonds, broccoli, watercress Magnesium Function: important for more than 300 biochemical reactions in the body. 99% of the body's magnesium is stored in the bones, muscles and soft tissues, only 1 percent in the blood. If you want to learn more about magnesium, click here . Foods: seaweed, amaranth, cooked spinach, kale, chard, sunflower seeds, black beans, mung beans, mackerel, cashews, flaxseeds, almonds, dark chocolate, pumpkin seeds, avocado, banana, broccoli, Brussels sprouts. Phosphorus Function: involved in hundreds of cellular activities, helps to utilise nutrients from foods and supports detoxification. Majority stored in our bones. Foods: sunflower seeds, sheep's milk, canned salmon, cheese, cottage cheese, dark meat of chicken, yoghurt, potatoes, white beans, mung beans, Adzuki beans, tuna, tofu, turkey, black beans, grass-fed beef, portobello mushrooms, almonds, brown rice. Potassium Function: for fluid and electrolyte balance in the body, for bone health, reduced blood pressure and a required mineral for the function of heart, kidneys, brain, muscles. Works with sodium to support cellular function. Foods: avocado, lima beans, Swiss chard, acorn squash, spinach, sweet potato, wild-caught salmon, dried apricots, pomegranate, coconut water, white beans, banana, broccoli, sardines, peas, beets, grapefruit Sodium Function: controls the amount of water and types of nutrients and compounds that go in and out from the cells. Important for keeping the pH balance and regulating blood pressure. Helps your muscles and heart to contract and helps nerve cells to carry messages between the brain and the body. It also supports the production and release of hydrochloric acid in the stomach, which is important for food digestion and absorption. Helps also with oxygenation of our bodies. Foods: fresh vegetables, fruit, legumes, salt Sulfur Function: helps to protect against cellular damage and oxidative stress; supports immune function and controls inflammation; helps with antioxidant synthesis, builds and repairs DNA Foods: beef, organ meats, seafood, chicken, turkey, fish, dairy products, eggs, garlic, onions, leeks, shallots, broccoli, cauliflower, kale, cabbage, Brussel sprouts, almonds, walnuts, sesame seeds, sunflower seeds, chickpeas, kidney beans, lentils, peas Microminerals Cobalt Function: forms part of the structure of vitamin B12 and important for cell function; for nervous system proper function; helps to break down sugars and with energy metabolism; preserves thyroid hormone regulation; helps with iron absorption. Foods: cabbage, spinach, broccoli, lettuce, oats, dairy products, eggs, oysters, fish, nuts, liver, shellfish Copper Function: helps to form hemoglobin and collagen in the body, important for energy metabolism, DNA synthesis and respiration Foods: beef liver, dark chocolate, sunflower seeds, cashews, chickpeas, raisins, lentils, hazelnuts, dried apricots, avocado, sesame seeds, quinoa, turnip greens, blackstrap molasses, shiitake mushrooms, almonds, asparagus, kale, goat cheese, chia seeds Iodine Function: responsible for regulating thyroid function (enables thyroid gland to produce T4 and T3 thyroid hormones); for growth and development and supporting healthy metabolism. Needed almost by every bodily system. When you have underactive thyroid, you should be careful consuming too much iodine. Foods: dried kelp, iodised salt, wild-caught cod, plain yoghurt, dried wakame, raw milk, dried nori, eggs, tuna, lima beans, organic corn, prunes, raw unpasteurised cheese, green peas, bananas Iron Function: important for red blood cell production, energy levels, cognitive development, healthy fetus development and immune system Foods: spirulina, liver, grass-fed beef, lentils, dark chocolate, spinach, sardines, black beans, pistachios, raisins, pumpkin seeds, eggs, chickpeas, kale, chicken. Here I have an article about iron deficiency and how to support reversing it. Manganese Function: for nutrient absorption, production of digestive enzymes, immune system defences and bone development Foods: teff, rye, brown rice, amaranth, hazelnuts, adzuki beans, chickpeas, macadamia nuts, oats, black beans, buckwheat, oat bran, pinto beans, navy beans, pecans, almonds, spinach, potatoes Molybdenum Function: helps with macronutrients breakdown, metabolism of iron, helps body to detoxify; carries out vital enzyme-related processes Foods: lentils, dried peas, lima beans, kidney beans, soy beans, black beans, chickpeas, oats, tomatoes, romaine lettuce, cucumber, celery, eggs, carrots, bell peppers, fennel, yoghurt, peanuts, sesame seeds, walnuts, almonds Selenium Function: improves immunity; defends against inflammation and free radical damage; helps to maintain healthy metabolism; increases antioxidant capability and the quality of blood flow Foods: Brazil nuts, salmon, tuna, turkey, cottage cheese, chicken, mushrooms, halibut, eggs, navy beans, sardines, sunflower seeds, grass-fed beef, oats, beef liver Zinc Function: important for more than 100 enzymatic processes in the body; needed for healthy cell devision; for slowing down cellular ageing; fighting free radical damage Foods: Oysters, lamb, pumpkin seeds, hemp seeds, grass-fed beef, chickpeas, lentils, cocoa powder, cashews, kefir, yoghurt, ricotta cheese, mushrooms, spinach, avocado, chicken, almonds, eggs Omega 3 fatty acids Function: important part of cell membranes; starting point for making hormones that regulate contraction, relaxation of artery walls, blood clotting and inflammation. Foods: mackerel, salmon, cod liver oil, herring, oysters, sardines, anchovies, caviar, ground flaxseeds, chia seeds, walnuts, soybeans, hemp seeds, natto, egg yolks. What vitamins and minerals you need to consume together? Vitamin D + Calcium (vitamin D helps absorb, carry and deposit calcium into bones) Iron + Vitamin C (vitamin C enhances the absorption of iron) Vitamin B12 and B9 (folate) Vitamin D + Omega 3 Magnesium + Vitamin D Vitamin D + Vitamin K2 Vitamin K2 + Calcium What vitamins and minerals you should not consume together? Calcium + Iron (for example it's not good to consume heavy meat and cheese together) Vitamin E + Vitamin K (excess amounts of vitamin E can reduce the absorption of vitamin K) Iron + Copper + Zinc (if there is an excess of one in the food, it crowds out the others from making it through the intestinal wall) I hope the above is a good guide for you to understand the basics of vitamins and minerals and from which foods to get them. As you most probably realised, if you eat a well-balanced diet, where you incorporate a wide variety of foods, you'll make sure your body gets all the nutrients it needs. You can also find the downloadable pdf's of all vitamins and minerals from my Resources page . If you need support and coaching towards better nutrition and better health, don't hesitate to reach out to me at info@katrinpeo.com .

Leaky gut is a topic that's truly one of the areas of my deep interest- how it can have short and long-term negative effects on our health if we leave it untreated. Though I have written in the past an article about leaky gut , what it is, how to heal it- couple of podcasts I have listened to from doctors this week, pushed me to cover this topic again but maybe in more detail from how it affects our bodies and what's the functional medicine approach treating it. Photo source: Piqsels Leaky gut- what is it? It's when you have larger openings in your intestines lining, so proteins like gluten, parasites or other organisms leak through the gut, get into the bloodstream, start to create inflammation, decrease the function of the immune system in the layers of the digestive tract and increase also levels of some chemical, like zonulin. Pores in your small digestive tract are supposed to be able to let the nutrients from food get into the bloodstream, be transported to the heart and from there to different parts of the body. But the pores should be small enough only to allow that. Having a healthy gut is central to your health- it's connected to everything that's happening in your body. Symptoms of a leaky gut can include any of the below: Food sensitivities, food allergies (like dairy, gluten)- if you have had a high starch, high sugar diet , with regular consumption of ultra-processed foods , this could have damaged your gut lining and reducing the acid in the stomach. When digestive tract is inflamed, when there is not enough stomach acid to break down the food and when there are openings in the small intestine wall, food particles get into the blood stream. Your body sees these as foreign invaders and will activate and immune-response to fight off the foreign objects. Gas, bloating, cramping, constipation, diarrhoea . When food goes into the small intestine and colon, When you consume highly processed foods, refined sugars and starch, trans-fats, you feed the wrong bacteria in the gut. Bacteria eat these foods and produce gases. which cause gas, bloating, cramping in the stomach. Inflammatory bowel disease (IBS, Crohn's, ulcerative colitis), chronic constipation, chronic diarrhoea, chronic loose stools) . The better the structures of the intestinal lining, the better the immune function. If the gut lining is damaged, the immune function is low. Auto-immune illness. When food particles (like gluten, lactose, casein, trans-fats, refined sugars) or parasites get through the gut lining into the blood stream, it can cause system-wide inflammation. And if this continues for a while, it can cause auto-immune response in the body and can develop into diseases like rheumatoid arthritis, Hashimoto's, Grave's, Type 1 diabetes, lupus etc. Thyroid disfunction, adrenal issues and reproductive issues Joint pain - when you have infected blood, your liver is trying to process the infections out from the body. Since your liver is involved in ligaments, tendons, connective tissue building, it's important to keep liver functioning properly. Diseases like Lyme disease like to go to the cartilage as there is glycosamine for it to feed on- and the disease affects joints (hips, knees, wrists). When I was diagnosed in 2016 with Lyme disease, I experienced debilitating pain in my hips and knees for a few months. I was recommended to gut out gluten from my diet, which I did. It took 3-4 weeks for the pain in the joints to reside and has not come back again. After some time I did introduce gluten containing foods (like wholegrain rye bread) back into my diet and my body is tolerating it. Malabsorption issues - you are what you digest not only what you eat . When you have biofilm, plaque in the intestinal tract, where infections and bacteria likes to hide- nutrients can't get through into the blood stream. Infections in the biofilm are eating away the nutrients. Also biofilms in the body are said to protect each other, signalling to each other about the anti-bodies. Biofilms need to be cleaned out and slowly to improve the nutrients absorption. Skin issues - any type of acne, rosacea, psoriasis, eczema, rashes. Your skin is your largest organ pushing out toxins if your digestive tract can't do it. Facial chart and meridians on the body can indicate where is the infection in the body. You can read my post on skin issues and face mapping . Mood, anxiety, stress, ADHD, OCD, deep depression, brain fog . For example majority of the neurotransmitters (serotonin, dopamine) are created in the gut. If the gut is leaky, the production of these neurotransmitters is also impaired. Chronic fatigue Dr. Josh Axe has a leaky gut quiz that you can take to understand, whether you could have a leaky gut. How is leaky gut treated? Functional medicine doctors, practitioners and functional nutritionists typically approach healing the leaky gut using 5R approach. But it depends on the person what stages are required. Remove . It's important to remove the triggers that negatively affect the environment of the digestive tract. One of the ways to do it is through an elimination diet for 30 days so you get to understand what foods could be a inflammatory for you. If you have parasites, yeast, bad bacteria, mould toxicity, heavy metal toxicity (this all can be found out with lab testing), you will be put together protocols eradicate a particular bug in this phase as well. Here are a list of tests that can be run to determine if your gut is leaky . Replace . It's important then to replace digestive secretions, by adding in digestive enzymes, bile acids, hydrochloric acid, that are all needed for proper digestion, that could have been compromised by drug usage, unhealthy diet, diseases or other factors. Reinoculate . Once the gut is cleaned, it's time to start to grow the good bacteria in the gut, by regularly consuming probiotic and prebiotic rich foods. Both are essential to increase the good-bacteria in the gut. Here it's also to consider bio-individuality as people with SIBO, do not do well with prebiotic or probiotic foods. Repair . It's also important to help the gut lining to repair itself which takes time. Liquorice root, slippery elm, marshmallow root, L-glutamine, zinc carnitine, ginger, aloe vera, good quality fish oil, vitamin A, C, D, E and zinc rich foods all help the gut lining to heal. Rebalance . As you are working on the above 4 Rs, focus on consuming whole foods, manage your stress levels, get adequate amount of sleep, spend regular time in fresh air in the nature and be physically active. All these help to support a healthy digestive tract. If you are looking for someone's help who can guide you towards more healthy and balanced diet, that you can sustain and who can help to detect the imbalances in other areas of your life and support you in finding more balance in the areas that effect health do reach out to me for health and nutrition coaching at info@katrinpeo.com .

I decided to make mini burgers for family for dinner yesterday. I don't know if you have a similar struggle like I have, but I simply can't find burger buns at the stores in Estonia that I am ok for my family to eat. They are filled with emulsifiers, preservatives, stabilisers, sugar, wheat gluten etc., which do not add any nutritional value to the food and disrupt our gut microbiota. So I chose to make my own buns and by chance I found a really easy recipe, that can be used for buns, for bagels, for sliced bread, in however shape you want to eat it. I wasn't sure would this recipe really work, but it did. Super-easy protein rich gluten-free buns Ingredients Makes 6 small buns 1 cup of Greek yoghurt 2 cups of almond flour 1 egg yolk Sesame seeds, linseeds, sea salt, sumac for sprinkling Butter for greasing the baking sheet You can mix your own herbs in the bread mixture as well, like oregano for example. Or add finely chopped sun-dried tomatoes, olives. I added some pumpkin seeds and sunflower seeds, but it's not needed. Instructions Preheat the oven to 175C (300F). Put a baking sheet on the baking tray. Grease it slightly with butter. Mix together Greek yoghurt and almond flour. Separate the egg white from egg yolk. Whisk the egg yolk in a bowl. Mix the seeds and salt in a bowl (if you don't have sumac, you can omit it). Roll the buns from the dough, roll them in egg yolk and then sprinkle the seeds and salt mixture on top. Bake in the oven for 25 minutes. Take out and cool down before using. How I assembled the burgers? I made patties from Liivimaa lihaveise minced meat , added fried onion, garlic, oregano, egg, salt and pepper. I fried quail eggs, cut slices of tomato, smashed an avocado with lemon juice and added Romaine lettuce leaves as salads. I did not add cheese this time, but you can add grated or a slice of cheese as well to the burgers.

Are you someone who is afraid of consuming fats? If yes, you are definitely not alone. Fats have been vilified in different countries for couple of decades. Therefore you have seen and still see in grocery stores products like for example dairy with low fat or fat-free. What's important to know that not all fats are created equally. Our bodies need healthy fat in order to survive, it's one of the macronutrient our body needs on a daily basis. In the below article I cover what are healthy fats and unhealthy fats, why does our body need fat and what oils and fats to use with what cooking methods. Why is fat needed for the body? Fat is one of the primary energy sources for the body. Fat has an important role on weight management, absorbing nutrients from the food, regulating body temperature, insulating your internal organs, supporting immune function, for hormonal balance and for maintaining healthy skin and hair. We also need fats in order to absorb the fat-soluble vitamins from the plant foods we eat- like vitamin A, D, E and K. Since fat is the most calorie rich macronutrient (9kcal per gram), it provides us energy as well as turns off our hunger hormones. Many healthy sources of fat are also fat-burning foods. Low-fat diet can lead to hormonal imbalances, weight gain and overeating, higher risk for insulin resistance, gut issues, poor brain function, heart health issues, higher risk for depression and anxiety. Which fats do we need to consume on a daily basis? The below fats have all different effects on the body. It's generally recommended that unsaturated fats should make the majority of your fat intake, specifically dietary guidelines recommend us to have 10-20% of our daily fat intake from monounsaturated fats, 5-10% from polyunsaturated fats, of which omega-3 fats minimum 1%, maximum 10% of saturated fats and transfats as little as possible. Polyunsaturated fats Health benefits Support brain health and cognitive function Play a structural role in your body's brain and cells Lower LDL cholesterol Help prevent anxiety  and depression Reduce inflammation Improve vision Keep heart healthy Aid in cellular function, regulate gene expression and form cell membranes Support healthy bones Reduces menstrual pains Promote better sleep Which foods contain polyunsaturated fats? Walnuts Sunflower seeds Chia seeds Pine nuts Flaxseeds + oil Pecans Almonds Salmon Mackerel Trout Extra virgin olive oil Rapeseed oil (canola)- (cold-pressed is better choice) Sunflower oil (cold-pressed is better choice) Avocado oil Sesame oil Grapeseed oil  (but is the highest with Omega-6 oils from seed oils) Though vegetable oils like corn oil, soybean and safflower oil also contain polyunsaturated fats, they are often highly refined, heavily processed and rich in inflammatory omega-6 fatty acids (we do need some of these fatty acids in our diet, but people tend to consume too much). The ratio between omega-6 fats to omega-3 fats in diet is recommended to be 4:1 or 2:1. Vegetable oils are also easily oxidised- they break down and deteriorate more easily when exposed to high heat. This can increase the formation of free radicals, that cause inflammation and oxidative damage to our cells. Omega-3 foods Mackerel, salmon, cod liver oil, walnuts, chia seeds, herring, flaxseeds, sardines, hemp seeds, anchovies, natto, organic egg yolks, walnut oil, hemp oil, brazil nuts, hemp seeds, hazelnuts, cashews. Organic grass-fed meat has also some Omega-3 fatty acids. Omega-6 foods Grapeseed oil, safflower oil, soybean oil, sunflower oil, cottonseed oil, corn oil, sesame oil, peanut oil, walnuts, almonds, cashews, sunflower seeds and nut butters, mayonnaise, meat, poultry, eggs Learn more about omega-3 and omega-6 essential fatty acids here . Monounsaturated fats Health benefits Lower blood pressure Reduce LDL cholesterol and triglycerides Increase HDL Protect against heart disease Lower inflammation and reduce general oxidation Improve insulin sensitivity Decrease the formation of blood clots at higher heats Help you lose weight Strengthen bones Improve mood May reduce cancer risk Which foods contain monounsaturated fats? Extra virgin olive oil Olives Avocados Avocado oil Raw almonds Raw peanuts (make sure to read the label when purchasing peanut butter, that it contains only peanuts and sea salt) Cashews Eggs Red meat Rapeseed (canola) oil Sesame oil Omega-9 foods Rapeseed (canola) oil, sunflower oil, almond oil, cashew oil, avocado oil, peanut oil, olives, olive oil, almonds, cashews, walnuts, avocado Several of the foods contain a mix of omega 3 6 and 9 fatty acids. If you consume 2-3 times a week fatty fish like salmon, trout, sardines, mackerel, anchovies, herring along with nuts, seeds, eggs, extra-virgin olive oil, some grass-fed meat, you will meet your dietary needs for these fatty acids. Best place to start is to switch your refined vegetable oils for example to extra-virgin olive oil, ghee and coconut oil. Learn more about extra virgin olive oil benefits and how to choose it in the store, here . Saturated fats Our body produces around 80% of the saturated fats, which means we should only consume small amounts of saturated fats in our diet. Health benefits Form the foundation of cell membranes Lower triglycerides and make LDL cholesterol particles larger Important for bone health as they helps absorb calcium into bones Protect liver from damage, including from toxins and chemicals Help to burn fat (CLA- Conjugated linoleic acid) found in grass-fed beef, raw dairy and other animal products Reduce leaky gut and repair the gut Lauric acid (in coconut oil) has antibacterial, anti-fungal, antiviral properties Which foods contain saturated fats? Coconut oil Palm oil Tallow MCT oil Ghee Butter Grass-fed beef Cheese Cocoa Full-fat dairy Eggs Learn more about saturated fats in this article- how much of saturated fats consumption is too much and why reducing it is important for heart and gut health . Trans fats These are fats that you want to cut out from your diet completely. Though some foods contain naturally trans fats (meat and dairy products of ruminant animals), you want to avoid the artificial ones produced through a process called hydrogenation. Food manufacturers add hydrogen molecules to liquid vegetable oils to extend shelf life, enhance flavour and create a more solid texture in foods. You can find trans fats mainly in processed products. Impact on health Increase your risk of heart disease Raise bad LDL cholesterol Lower good HDL cholesterol Increase risk of diabetes Which foods contain trans fats? Packaged chips and snacks Crackers Donuts Packaged baked goods Frozen pizza Packaged and refrigerated dough Fried meats and fast foods Vegetable shortening Margarine Nondairy coffee creamers The best way to avoid trans fats is to eat a diet full of fresh vegetables, berries, fruits, organic meats, legumes, nuts and seeds. How much fat should you consume? It depends on your age, activity level and health concerns and goals, but dietary guidelines recommend that you get 45-60 percent of your calories from healthy carbohydrates, 10-20 percent of calories from protein and the 25-40 percent from healthy fats. Consuming adequate amount of fats make you feel fuller between meals and therefore you have less cravings for sugar and unhealthy carbohydrate rich foods. Your energy levels are also more constant throughout the day. I often follow my hand when plating my meals- whole hand size vegetables, greens; palm size protein and thumb size fat. If you have high LDL cholesterol levels, keep the intake of saturated fats in your diet low. What fats to use with what cooking methods? It's important to keep cooking oil smoke point in mind depending what cooking method you plan to use. However it is recommended to keep the temperatures for cooking low- preferably below 170C (338F). Cooking oils that have a low smoke point, can break down under high heat, leading to creating free-radicals that can be harmful for our health. Do not re-heat the same oil twice to cook with it. Saturated fats are better to use for high heat cooking than polyunsaturated fats, as they are more resistant to oxidation and damage caused by high-heat cooking methods. Polyunsaturated fats and monounsaturated fats are better to top of cooked meals, salads, add to dips, salad dressings. For high heat frying, prefer: Ghee Coconut oil Avocado oil Tallow For medium heat frying, baking, roasting use olive oil or rapeseed oil. For topping salads, ready made meals, in dips, salad dressings, spreads- use: Extra virgin olive oil Hemp seed oil Camelina oil Sunflower oil Walnut oil is great to drizzle over grilled fruits, potatoes and other veggies, poultry dishes, pasta, cooked meat, seafood Sesame oil- use it as a finishing oil to burst flavour of food. Works wells with noodle, rice, poultry and meat dishes I hope the above gives a good overview of fats, why we need fat in our diet, what type of fats we should consume and which ones we should limit or avoid. If you are looking for nutrition advice, how to make healthier choices around food to support healthy body and healthy weight, don't hesitate to reach out to me for personalised nutrition counselling at info@katrinpeo.com .

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

Improving your health through dietary changes is a journey that can yield remarkable results. Many chronic diseases are linked to unhealthy diets and excess weight, making it essential to consider what we eat. By adopting a gradual approach, implementing one strategy each month, you can experience increased energy, mental clarity, and reduced cravings. Let's explore a month-by-month guide to transforming your health through better eating. After you have read the below article, think what could be your first step to take, which strategy to implement first and take that first step. Month 1: Reduce Ultra-Processed Foods Identify and cut down on ultra-processed foods, such as breakfast cereals, crisps, processed meats and sugary snacks. These foods are often low in nutrients, fibre, and good fats while containing, emulsifiers, additives that can contribute to inflammation and chronic illnesses. Opt for whole, minimally processed foods  to promote better health. Month 2: Food is More Than Fuel Shift your focus from counting calories to prioritising the quality of the calories you consume. Understand that food is not just an energy source for your body but also fuel for your gut microbes. Providing them with complex fibres from vegetables, fruits, berries, nuts, seeds, legumes, whole grains helps them thrive, positively impacting your overall well-being. Embrace good fats such as extra-virgin olive oil, hempseed oil, and nuts (instead of refined vegetable and seed oils like soybean, canola oils) as they contribute to satiety, are anti-inflammatory and crucial for absorbing fat-soluble vitamins. Month 3: Eat More Variety of Plants Increase your plant intake by consuming a diverse array of vegetables, fruits, herbs, spices, legumes, nuts, and seeds. Aim for at least 30 different plants each week in various colors . This diversity ensures that you receive a broad spectrum of vitamins, minerals necessary for optimal health. Opt for whole foods, and consider frozen vegetables, which can be more nutrient-dense than their fresh counterparts. Month 4: Consume Fermented Foods Introduce probiotic-rich foods like sauerkraut, kimchi, kefir, and yogurt into your diet. These foods support gut health, enhance the diversity of good bacteria, and positively influence your immune system. Regular consumption of probiotics may also alleviate symptoms of depression and anxiety. Month 5: Reduce Blood Sugar Spikes Manage blood sugar  levels by focusing on a balanced die t that includes a variety of vegetables, proteins, and healthy fats. Choose complex carbohydrates over refined ones, such as whole grains and beans, to slow down digestion and reduce the risk of chronic diseases. Limit the consumption of sugary beverages and opt for whole fruits over fruit juices. Month 6: Reduce Eating Window Give your body time to repair itself by by practicing intermittent fasting and reducing your eating window to 12 hours. Restricting the time during which you consume food allows your body to rest during the rest 12 hours and aids in proper digestion. This approach supports the health of your gut microbes and contributes to overall well-being. Transforming your eating habits is a powerful step towards improving your health. Remember that food is meant to be enjoyed, and the journey to better eating should be a positive and fulfilling experience. Share meals with family and friends, savour the flavours of nutritious foods, and relish the benefits of a healthier lifestyle. By adopting these strategies month by month, you can pave the way for sustained well-being and vitality. If you feel you need someone to review your current diet to give guidance where and how to improve it, don't hesitate to reach out to me at info@katrinpeo.com .

In the world of nutrition, few food groups offer the diverse array of health benefits packed into beans and lentils. These humble legumes have been a staple in diets across cultures for centuries, prized for their versatility, affordability, and above all, their remarkable nutritional profile. From promoting heart health to aiding in weight management, beans and lentils stand out as nutritional powerhouses deserving of a prominent place in everyone's diet. Nutrient Density Beans and lentils are renowned for their exceptional nutrient density. They are rich sources of plant-based protein, making them an excellent alternative for individuals looking to reduce their intake of animal products. Moreover, they are packed with dietary fibre, which aids in digestion, helps regulate blood sugar levels, and promotes a feeling of fullness, making them an invaluable asset for weight management. Below is a list of most commonly consumed legumes: Kidney beans White beans Black beans Navy beans Soy beans Edamame (immature soybeans) Fava beans Lima beans (also known as butter beans) Pinto beans Mung beans Green beans Adzuki beans Chickpeas (also known as garbanzos) Black-eyed peas Peas Alfalfa Lentils (green and red) Peas Sugar snap peas Peanuts (yes, these are legumes and not nuts) Licorice (also in the legume family) Specific nutrients vary for specific types of legumes, but they are generally high in magnesium, iron, folate, manganese, copper, phosphorus, potassium and thiamine. Some specific legumes, like peas also have a good amount of vitamin A, C and K. They are also a good source of protein, complex carbohydrates and dietary fibre. Heart Health One of the most significant benefits of incorporating beans and lentils into your diet is their positive impact on heart health. These legumes are low in fat and high in soluble fibre , which helps lower LDL cholesterol levels. Additionally, they contain potassium, magnesium, and folate, nutrients known to support cardiovascular function and reduce the risk of heart disease. Blood Sugar Control For individuals managing diabetes or aiming to stabilise blood sugar levels, beans and lentils offer a valuable ally. Their high fibre content slows down the absorption of sugar into the bloodstream, preventing spikes in blood glucose levels after meals. This makes them an excellent choice for promoting long-term blood sugar control and reducing the risk of complications associated with diabetes. Weight Management Incorporating beans and lentils into your meals can also support weight management efforts. Their high fibre and protein content contribute to feelings of fullness and satiety, reducing the likelihood of overeating. Additionally, they have a relatively low glycemic index, meaning they cause gradual and steady increases in blood sugar levels, which can help curb cravings and prevent energy crashes that often lead to unhealthy snacking. Rich in Antioxidants Beans and lentils are packed with antioxidants, compounds that help protect the body from oxidative stress and inflammation. These antioxidants, including flavonoids and polyphenols, have been linked to a reduced risk of chronic diseases such as cancer, Alzheimer's, and cardiovascular disease. By regularly consuming beans and lentils, you can fortify your body's defence against harmful free radicals and promote long-term health and wellness. Food for Gut Microbes Legumes, such as beans, lentils, and chickpeas, are rich in dietary fibre, which acts as a prebiotic, nourishing the beneficial bacteria in the gut. This fibre helps promote regular bowel movements and prevents constipation, aiding in overall digestive health. Additionally, legumes contain resistant starch, which undergoes fermentation in the colon, producing short-chain fatty acids that support gut integrity and reduce inflammation. Incorporating legumes into the diet can contribute to a diverse and thriving gut microbiome, promoting better digestion and overall well-being. Versatility and Accessibility One of the greatest advantages of beans and lentils is their versatility in the kitchen. From hearty stews and soups to salads and dips, the culinary possibilities are endless. Moreover, they are incredibly affordable and have long shelf lives, making them accessible to people from all walks of life. Whether you're a seasoned chef or a novice cook, beans and lentils offer a convenient and budget-friendly way to incorporate nutritious meals into your daily routine. When incorporating beans and lentils into your diet, follow these simple guidelines: Start slow- if you have not been consuming beans, have been on a low fibre diet, have digestive issues, then start adding beans slowly to your meals, a teaspoon or a tablespoon at a time to your salad, soup, stew and see how you feel. Too much at a time can cause gas. Lentils cause typically less or no bloating, so start with those. Lentils also have shorter cooking time if you prepare them from raw. When you cook your beans from raw, soak them first for 24h and then rinse with water before starting boiling them. Lentils can be soaked as well to improve their bioavailability and reduce the phytic acid. When you purchase legumes in cans or cartons, rinse them thoroughly before using. That way you also reduce the possibilities for the legumes to produce the gas. Add a kombu leaf to the boiling water when cooking beans. This will help to make it easier for the gut to digest beans. If you have a pressure cooker at home, use that for cooking beans as they are easier on the gut when cooked through thoroughly. Try different types of legumes as they provide different nutrients and your body might to better with some rather than with the others. Sprout and ferment legumes, which lowers their anti-nutrient content and improves their bioavailability. Sprouted mung beans are a great addition to salads or to a pad thai if you love Thai food. Chew well, as you have digestive enzymes in your saliva in the mouth that help to break down the starches. Add beans and lentils to grains (quinoa, buckwheat, rice, millet), mix them with other vegetables, leafy greens in the salads or stews. They also pair well with nuts and seeds. You can add cumin, black pepper, ginger to meals with beans to ease digestion. It's recommended not to eat beans with eggs, milk products, fruits, meat and fish. You can learn more about the food combining here . Beans and lentils are nutritional powerhouses that offer a wide range of health benefits. From supporting heart health and blood sugar control to aiding in weight management and providing potent antioxidants, these legumes are an essential component of a healthy diet. By incorporating beans and lentils into your meals regularly, you can nourish your body, protect against chronic diseases, and embark on a journey towards optimal health and wellness. So next time you're planning your meals, don't overlook the humble bean and lentil—they may just be the key to unlocking a healthier, happier you. If you want to make your daily diet healthier and are not sure how to go about it, do reach out to me for nutrition counselling at info@katrinpeo.com .

Are you someone regularly consuming plant drinks, like almond drink, in your diet and purchase the packaged drinks from the supermarket without reading the product label about the ingredients? You could be consuming foods that disrupt your gut microbiome , causing bloating and gas and contributing to chronic inflammation in the body. Take a look at the plant drink you are purchasing (almond, oat, rice, soy, coconut) and see if you can find any of the following ingredients on the product label: stabilisers, emulsifiers, acidity regulators? These are added in the drinks to extend their shelf-life but could negatively affect the bacteria in your gut. If you purchase organic almond drink, you typically don't see anything else on the product label than spring water, almond paste and sea salt. If you haven't tried to make almond milk at home, you might want to give it a try as it's much easier than you think. Homemade Almond Milk Makes 1 litre Ingredients 1 cup of almonds (soak them for 2-3 hours in the water) 4 cups of water Instructions After the almonds have soaked in the water, pour away the water and rinse almonds once more if needed. Put the almonds and 4 cups of water in the blender and blend around 1 minute. Take the cheese cloth, put it over a jug (I used a rubber band to secure it) and pour the blended almond-water liquid in there. Once the liquid has run through the cheese cloth, take the remaining almond pulp inside the cheese cloth and squeeze the rest of the liquid out into the jug. Pour the almond milk into a bottle and put a cap on. Homemade almond milk keeps in the fridge for 4 days or in the freezer for 3 months. Do not discard the almond pulp as you can use it for various purposes and in recipes, like: bread crumbs (spread the pulp onto a parchment line baking sheet, and dry at a lowest heat in the oven or use a dehydrator) almond flour (when you dry the pulp you can turn it into a fine flour in a spice grinder) cookies or macaroons crackers - I tried and made those with just rosemary and sea salt and came out very nice (just make sure you roll the dough quite thin as then the crackers come out crispier) hummus - a good option to try if hummus from legumes make you too gassy smoothies to make them more nutritious energy bites vegan cheese

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