Search Results

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.

A topic that I discuss with my every single client I coach, is our gut microbiome. It's the center of our health. The way we eat, the way we sleep, we exercise, manage our stress levels, take care of our environment- they all impact our microbiome diversity and whether we have a good balance of different microorganism in the gut. In the below article, I cover what is microbiome, what does it do and why we won't live without them and they can't live without us. Also what affects the health of microbiome and how can you take care of it so that it can take care of you. Your gut can hold the key to everything from tackling weight issues, overcoming anxiety and depression, lowering your risk for chronic illnesses, boosting your immunity and the list goes on. Photo: Shutterstock What is gut microbiome? Our gut microbiome is the most important scientific discovery for human healthcare in recent decades. There is still a lot we are learning about it, but below are just a few things we know: our gut microbiome weighs between 1-2kg depending on the person and is bigger than an average human brain in terms of weight. it's a community of trillions of bacteria, fungi, viruses, archaea. it contains approximately 35,000 different strains of bacteria , majority in our large intestine, but bacteria can also be found in our small intestine, stomach and oesophagus. it contains at least 150 times more genes than the human genome. we are filled with microbes, that form their own microbiomes in our gut, our skin, in our mouth, lungs, eyes, reproductive system and even in our brain. These different microbiomes have evolved with us since the beginning of our human history. Our gut microbiome is the largest and most important one when it comes to our overall health gut microbiome is extremely complex and varies from person to person a lot more than 70% of our immune system resides in our gut What does gut microbiome do? Gut is a vital organ, where food gets digested, metabolised and absorbed to be delivered into our cells and provide the body with energy. Gut is also essential for the removal of waste from the body. The total surface of our gut is around the size of a half a badminton court - this is why diet what we eat has such a profound impact on our health. The integrity of our gut lining can become compromised ( leaky ) if it's constantly being bombarded with chemicals from food and environment or we are chronically stressed. This causes chronic low-level inflammation that can lead to various diseases. Gut microbes do things that the gut can't do, which is liberating and synthesising nutrients from foods, especially plant foods. In order for the microbes to do the proper job for us, they need anything from 25-35g of fibre a day . But our modern diet that is often low in fibre, highly processed, high-sugar- does not really support that. Our bodies are not used to breaking down all the chemicals, artificial sweeteners, emulsifiers, thickeners that we get through the processed foods we eat. Our gut microbiome affects our: mood depression and anxiety levels happiness (90% of the serotonin, a feel good hormone, is produced in the gut as well as 50% of the dopamine is produced by neurons and cells in your gut) appetite food digestion effectiveness immune system What affects gut microbiome? Having a diverse population of gut microbes is associated with better health. As we have urbanised more over the years, changed our diets from whole foods to processed foods, as we have used more and more chemicals to kill microbes in our environments, as we are getting more and more exposure to antibiotics, our microbial diversity has declined. Below are some of the main things that affect our gut microbiome. How were you delivered as a baby? Babies who are born via C-section are exposed to different strains of bacteria as compared to babies born vaginally. When born vaginally, babies inhale the mother's vaginal microbes while moving through the birth canal, therefore inoculating baby's gut with microbiome from mother. Babies born through C-section don't get that unless they are swabbed with maternal vaginal microbes after they are born. How was your diet in your infancy and childhood? If you were breastfed, you were exposed to more beneficial bacteria from your mother's milk. Of course the quality of your mother's milk was influenced by her diet, BMI, antibiotic use, mother's health in general. If you were formula-fed, your did not get that additional exposure to microbes. How has your diet been during your adulthood? What you eat, has a profound impact on the different types of bacteria that live in your gut. If you consume processed foods, eat fries, burgers, chips, sugar containing foods- then you feed the bacteria that wants that type of food and those bacteria communicate with your brain to crave those specific foods. You also increase pathogens overgrowth and starve out probiotic bacteria, which thrive on prebiotic fibre. If you consume whole foods, diet rich in plant-foods, you support the beneficial microorganisms in the gut, making you to want to eat specifically those foods. Pesticides that are used to spray grains, vegetables, fruits can also kill beneficial bacteria in the gut- therefore purchasing organic produce where possible is crucial for health. How many courses of antibiotics and other medications you've been on during your life? Antibiotics kill bacteria (it literally means 'anti-life)- it is essential if you are sick with a bad bacterial infection and you need help ridding yourself of the harmful bacteria. The challenge is that by killing the bad bacteria, antibiotics also destroy the good bacteria, creating a dysbiosis in the gut. Even just one course of commonly prescribed antibiotic can wipe out microbial diversity for one month and restoring the microbiome from course of antibiotics can take long time (half a year). And some strains of good bacteria we had working for us, we are never able to get back through diet or supplementation. But also medications like antidepressants, proton pump inhibitors, beta-blockers can cause dysbiosis in the gut. How are your stress and anxiety levels? Stress, whether brief or long term can alter the gut microbiota because of the gut-brain axis , where your gut and brain are in constant communication with one another. Emotional stress causes dysbiosis in the gut and dysbiosis increases emotional stress. Do you suffer from any chronic illnesses? Chronic illnesses, such as heart disease, cancer, stroke, type 2 diabetes, arthritis, osteoporosis, asthma, depression often affect the diversity of the gut microbiome negatively. How active you are? Sedentary lifestyle with no or very low levels of physical activity lead to increase number of pathogenic gut bacteria and lower diversity in the gut microbiome, which increases your risk for infections and chronic illnesses. What is your exposure to environmental toxins? The household products you use to clean your home, the cosmetics you use on your skin, your exposure to heavy metals- all this affects the gut microbiome. How is your sleep? If you are sleep deprived or experience low quality sleep, this can cause dysbiosis, leading to weaker immune system as well as affecting your brain health. How old you are? It takes around 3 years for toddlers to colonise their gut microbiome similarly to that of an adult's. Also, as we get over 70 plus years, our microbial diversity decreases. What are your genetics? Though genetics play a small role, compared to our environment, diet, lifestyle we are practicing, some aspects of the microbiome may be inherited. How does poor gut health affect your health? Poor gut health is associated with: obesity, type 2 diabetes gut diseases depression and anxiety heart diseases brain disorders (dementia, Alzheimer's) learning disabilities (ADHD, autism) asthma, skin allergies, sensitivities autoimmune diseases (Hashimoto's, inflammatory bowel disease, arthritis etc) cancer fatigue joint pain infertility How can you support your gut microbiome? When your gut microbiome has a healthy balance, good bacteria (probiotics) outnumber the bad bacteria (pathogens) and contribute to your overall wellness. Detoxify your gut The best starting point to improve your gut health is to detoxify your gut, by removing inflammatory foods from your diet, such as refined carbohydrates and processed grains, added sugar, processed foods, refined vegetable oils, conventional dairy. The guidelines here can vary depending on the person and also their food sensitivities. Also some cell-supporting agents can help as well, like citrus pectin. Chlorophyll, chlorella, activated charcoal are are natural ways to help body to rid itself from toxins. Eat a healthy diet Practice healthy eating, which is diverse, with plenty of fibrous food (vegetables, salads, berries, fruits), probiotic and prebiotic rich foods to feed and grow the good bacteria in the gut, bone broth or meat stock to sooth and heal the gut lining as well as good quality protein and fat . Use plenty of fresh herbs and spices, such as cilantro, basil, rosemary, oregano, turmeric, ginger, thyme. To determine the microbial diversity, good and bad bacteria balance in your gut, you can do a gut microbiome test. Companies like Elsavie in Estonia, Viome in the US, offer the services and products around gut microbiome, where once you place an order on their website, they send you a test kit to take the stool test at home and send it back to them. You will then receive the results of the test, with a breakdown of different bacteria in your gut, the good and bad bacteria as well as dietary recommendations (what to eat and what not to eat) to improve your gut microbiome. Elsavie has also dietary fibre supplements in a powdered form you can order to help increase your daily fibre intake as well as probiotic supplements. Viome provides tests apart from gut microbiome also to test your cellular and oral health, where in addition to personalised nutrition advice they also formulate precision supplements and probiotic/prebiotic supplements based on your microbiome health and where it needs support. Exercise regularly If you practice regular moderate physical activity you support the growth and diversity of probiotic bacteria in your gut. Relax and focus on improving your sleep Learn ways to destress yourself and take time to find ways how you can improve your sleep time and quality. Adding good quality supplements, like Omega-3, CoQ 10, selenium, vitamin C, D, E can also help keep free radical damage from disturbing microbiome in the gut. When your gut is functioning well, you have a better running digestive system, you have more balanced hormones, you have a better immune system and a fired-up brain function. If you are looking for support to improve your gut health don't hesitate to reach out to me for guidance and nutrition coaching at info@katrinpeo.com .

In our modern society, where convenience often trumps nutrition, fibre consumption has gradually declined, posing significant health challenges. With the rise of processed and fast foods, many of which are low in fibre and high in refined carbohydrates, sugars, and fats, people are consuming less fibre than ever before. Additionally, the shift towards a more sedentary lifestyle further exacerbates this issue, as physical inactivity can contribute to sluggish digestion and reduced bowel movements. As a result, inadequate fibre intake has become a widespread problem, leading to issues like constipation, poor gut health, and increased risk of chronic diseases such as obesity, diabetes, and cardiovascular conditions and also contributing to high cholesterol. It's essential to recognise the importance of fibre in our diets and take proactive steps to incorporate fibre-rich foods into our daily meals for better overall health and well-being. In this article, I will cover, what is dietary fibre, why is it so important for you and what are the best sources for it. What is fibre? It's a carbohydrate that we as humans can't digest as we lack the enzymes to break it down within the body. This is the reason, why it fills you up and also helps to control your hunger. It's recommended that men consume minimum of 35 grams of fibre, women 25 grams of fibre and children 'their age + 7' grams of fibre a day. If you are someone who has been diagnosed with a bowel disease like IBS (Irritable Bowel Syndrome), then it's best to talk to your health care provider to learn about the safe amount for you. Also if you are someone who has not really consumed adequate amount of fibre, it's best to start increasing fibre slowly. As you increase the fibre intake, make sure you consume adequate amount of water during the day between your meals. On a high level, fibre comes in two different forms: soluble and insoluble fibre. Soluble fibre forms a gel when mixed with liquid, insoluble fibre passes through our intestines almost intact. Best fibres to consume Different fibres work different for different people. If you are someone who has not put focus on this area before, you might want to test out different fibres to find out which ones works the best for you. For some people fibres can cause constipation- it's important to choose then more gentle fibres. Also, it's important to start slowly adding more fibre to your diet, if you have not been very good at consuming it in the past, as you want to avoid excessive gas and bloating. Pectin fibres from fruit, chia seeds, flax seeds are good options as they are easier on your body. On top of consuming fibre, it's necessary to note that you also need to consume adequate amount of water on a daily basis to stay hydrated and have the fibre working better for you. In the tables below, I have listed the fibre content in foods ( according to the Food Composition Database created and managed by the Health Development Institute in Estonia ), so that you can analyse your current menu - how much of fibre do you get from the foods you eat and what could you add to the menu to increase fibre in your diet. It is important to understand that, for example, dried fruits/berries have considerably more fibre than fresh fruits, while they also have a higher content of natural sugars, which means that they should be consumed occasionally and a few pieces at a time to avoid consuming too much fruit sugar (fructose), which can burden the liver. Also, in the case of certain foods, such as flax seeds, chia seeds, psyllium husks, it is recommended to add these 1 teaspoon to 1 tablespoon at a time to your meals. Dried herbs also have more fibre than fresh ones - at the same time, they should not be used more than 1/2-1 teaspoon depending on the seasoning. Foods, which fibre content is 7.5 g - 88.5 g per 100g quantity. Food Fibre content Food Fibre content Food Fibre content Psyllium husks 88.5 g Linseed 26.4 g Goji berries 10 g  Cinnamon 53.1 g Cacao 24 g Sunflower seeds 9.9 g Fenugreek 47.5 Cardamom 23.1 g Dried figs 9.8 g Rosemary, dried 42.6 g  Curcumin 22.7 g Pumpkin seeds 9.4 g Oregano, dried 42.5 g Coffee 19.8 g Dried mango 9.35 g Acai berry powder 40 g Oat bran 18 g Hazelnuts 9.3 g Rye bran 39 g  Kama flour 15.5 g Barley pearls 9.1 g Cumin 38 g Pecans 13.3 g Dried white mulberries 8.92 g Basil, dried 37.7 g Thyme, fresh 12.3 g Quince 8.9 g Thyme, dried 37 g Sesame seeds 11.3 g Pistachio nuts 8.8 g Clove 34.5 g Oats 11.3 g Oregano, fresh 8.4 g Chia seeds 34.4 g Tomato, sundried 11 g  Rose hip 8.3 g Chicory root coffee 29.2 g Granadilla 10.4 g Dates 8 g  Chili pepper, ground 26.9 g Almonds 10.4 g Peppermint 8 g  Black pepper 26.5 g Whole grain rye bread 10-13 g Dried apricots 7.7 g Foods, which fibre content is 3.8 g - 7.5 g per 100g quantity. Food Fibre content Food Fibre content Food Fibre content Brazil nuts 7.5 g Raisins 6.1 g Okra 5 g Coconut 7.3 g Green peas 5.9 g Dried papaya 5 g Black root 7.3 g Wholewheat pasta 5.9 g White beans 4.8 g Prunes 7.1 g Black currants 5.8 g Butternut 4.7 g Walnuts 7 g Garlic 5.8 g Butter beans 4.6 g Elderberries 7 g  Wakame seaweed 5.8 g Black rice 4.3 g Black beans 6.9 g Dried cranberries 5.7 g Hemp seeds 4.2 g  Pinto beans 6.7 g Parsnip 5.7 g Ground cherries 4.2 g Kale 6.7 g Artichoke 5.4 g Red rice 4.1 g Amaranth 6.7 g Blackberries 5.3 g Brussel sprouts 4.1 g White currants 6.7 g Prickly pear 5.3 g Parsley 4.1 g Soybeans 6.55 g Chokeberries 5.2 g Nettle 4.1 g Pinenuts 6.3 g Edamame beans 5.1 g Cashews 3.86 g Cloudberries 6.3 g Tamarind 5.1 g Chanterelle 3.8 g Chickpeas 6.2 g Red currants 5 g Rhubarb 3.8 g Foods, which fibre content is 2.2 g - 3.7 g per 100g quantity. Food Fibre content Food Fibre content Food Fibre content Raspberries 3.7 g Millet 3.2 g Broccoli 2.6 g Couscous 3.7 g Brown rice 3.2 g Jerusalem artichoke 2.6 g Guava 3.7 g Gooseberries 3.2 g Lingonberries 2.6 g Lentils 3.6 g Cilantro 3.2 g Savoy cabbage 2.6 g Seabuckthorn 3.6 g Sweet potato 3.1 g Apple 2.57 g Cranberries 3.5 g Bell pepper, yellow 3 g Bulgur  2.53 g Asparagus 3.5 g Carrot 2.9 g White cabbage 2.5 g Dandelion greens 3.5 g Swede 2.9 g Till 2.5 g Pomegranate 3.4 g Corn 2.9 g Beetroot 2.5 g Persimmon 3.4 g Figs 2.9 g Red cabbage 2.5 g Blueberries 3.3 g Rosemary, fresh 2.9 g Quinoa, boiled 2.42 g Boletus 3.3 g Wild strawberries 2.9 g  Eggplant 2.4 g Shitake mushrooms 3.3 g Leek 2.71 g Kiwi 2.4 g Fennel 3.3 g Pear 2.7 g Cauliflower 2.2 g Green beans 3.26 g Ramsons 2.69 g Endives 2.2 g Foods, which fibre content is 0.1 g - 2.2 g per 100g quantity. Food Fibre content Food Fibre content Food Fibre content Mulberries 2.2 g Damson plum 1.8 g Peach 1.4 g Sugar snap peas 2.2 g Orange 1.7 g Nectarine 1.4 g Ginger 2.14 g Mango 1.7 g Tomato 1.4 g Green onion 2.1 g Plum 1.7 g Grapefruit 1.3 g Chives 2.1 g Apricots 1.7 g  Clementines 1.25 g Bell pepper, green 2 g Alfalfa sprouts 1.7 g Pineapple 1.2 g Lemon, lime 2 g Grapes 1.6 g Chinese cabbage 1.1 g Bell pepper, red 1.9 g Beet greens 1.6 g Iceberg lettuce 1.1 g  Strawberries 1.9 g Radish 1.6 g Potato 1.03 g Papaya 1.9 g Rucola (arugula) 1.6 g  Pomelo 1 g Turnip 1.9 g  Basil, fresh 1.6 g Melon 0.7 g  Onion 1.88 g Cherries, sweet cherries 1.6 g Courgette 0.7 g Buckwheat 1.85 g Spinach 1.53 g Cucumber 0.7 g  Lamb salad 1.8 g Portobello 1.5 g Litchi 0.7 g Kohlrabi 1.8 g Champignon 1.5 g Watermelon 0.1 g Why is fibre important for you? Detoxification Fibre is important for detoxification, because it binds to the bile acids that carry toxins out of your body and help to eliminate via the stool. If you are not getting enough fibre from your food, it can lead to mild constipation and also toxins reabsorption in the body. Lower total and LDL cholesterol It's important to consume both soluble and insoluble fibres as soluble fibre prolongs stomach emptying time for sugar to be released and absorbed slowly. Soluble fibre also lowers total cholesterol and LDL cholesterol and promotes friendly gut bacteria. Therefore it's great for heart health. Insoluble fibre helps with regular bowel movement, moves toxic waste through colon quicker and balances the acidity (pH) level in your colon. Weight management Fibre is great for weight loss as well as women who eat a high-fibre diet may be at a lower risk for developing ovarian cancer. Food for your gut microbes Fibre is food for your gut microbiota - if you starve them from fibre, they start to eat away the mucus lining in your gut or your gut cells produce less mucus. If your daily diet is high in fibre from vegetables, fruits, seeds, legumes, you are feeding your gut with prebiotics  and probiotics  and therefore help to keep your microbiome balanced. For digestion and motility Fibre is an important nutrient to consume on a daily basis to help move food through your intestines, to improve digestive health and protect against diseases. For blood sugar control Fibre helps to slow down absorption of sugar from carbohydrates, which is important for stabilising blood sugar . I came across this web page with great recipes for 5 days of eating a fibre-fuelled diet , which are from gastroenterologist Dr. Will Bulsiewicz 's book "Fiber Fueled". Hopefully you get some ideas or recipes to try out at home. In this article, I write how to get 25g-35g of dietary fibre per day with a couple of sample menus. You can also search on my website for salads and you will get quite a few recipes to try and make at home- I am sure you will fall in love with at least some of these salads. Incorporating a variety of fibre-rich foods into your diet ensures a diverse intake of nutrients and promotes optimal digestive function. Whether it's soluble fibre from oats and legumes or insoluble fibre from whole grains and vegetables, each type of fibre contributes to overall health in its unique way. By embracing a fibre-rich diet, you can nurture your gut health, support weight management, and reduce the risk of chronic diseases for a vibrant and balanced life. If you are looking for nutritional advice, don't hesitate to reach out to me for nutrition counseling at info@katrinpeo.com .

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!

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

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

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

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

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

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

Our health starts at the top of our fork- a saying we have heard time and time again. But we are not only what we eat, what the thing we eat, ate (animals we eat), but also how our bodies absorbs the nutrients from the food we eat. Photo by VD Photography on Unsplash Mindful eating It's very important to be aware of how you eat, what you eat, how much you eat, why you eat and with whom you eat. Practicing mindfulness around food, allows you to take notice of your true physical hunger signals, to be more attentive what you put on your plate and to enjoy the food using all your senses- the smell, the sound, the taste, the sight, the sensation in your mouth. That's why cooking at home, putting love and effort into making food, will allow you to enjoy the meal more as well. Food is energy we take into our bodies- allow it to be a good one. It's also important to eat sitting down in a relaxed state as eating under stress, stops your digestive juices to work properly, which means you absorb less nutrients from the food and the body needs to work harder to break down the foods. If you are looking for tools to manager and lower your stress levels, read my blog post here . Also enjoy the food with a good company- family, friends, colleagues who appreciate the food, with whom you love to spend time with and who enjoy your company. Digestion starts in the brain Hypothalamus in the brain is involved in metabolic processes as well as our appetite stimulation. It decides how you digest your food- it will respond with ease or with stress depending on the state of your organs and state of your mind. Actual food digestion starts in the mouth Chewing is the only mechanical function in the digestion system, the rest is chemical. Therefore it's very important to chew the food slowly and properly. I was told in the kindergarten when I was small to chew the food 30 times- that might be too much depending on the food you eat, but aim to liquify the food in your mouth before you swallow it. Chewing increases your saliva production, so that the food can be better swallowed without aggravating the oesophagus. Food digestion takes anything around six to eight hours, depending on the person and depending on the food you eat. Therefore it's not good to eat big meals late in the evening. Try and eat your last meal 2-3 hours before bedtime, around 6-7pm. Importance of digestive enzymes Enzymes help you to digest foods by breaking down large macromolecules into smaller molecules that our guts are capable of absorbing- making sure that the nutrients are delivered to the body. There are three main digestive enzymes our bodies produce for food digestion: amylases, lipases and proteases (proteolytic enzymes). But there are many different individual enzymes, such as cellulase (helps to break down high-fibre plant foods); sucrase (helps to break sucrose into glucose and fructose); lactase (helps to break down lactose in dairy products). Digestive enzymes are synthesised and secreted in different parts of our digestive tract- mouth, stomach and pancreas. Amylases are present in our saliva and pancreatic juice, which help to metabolise carbohydrates, starches and sugars, present in all plant foods. Lipases- made by your pancreas and released into small intestine. After mixing with bile, it turns fats and triglycerides into fatty acids. Lipases are needed to absorb foods like oils, nuts, eggs, dairy products, meat. Proteases, which are in gastric juice in the stomach and help to break down protein such as meat, fish, eggs, nuts, seeds, dairy to peptides and amino acids. Which foods contain naturally enzymes? There are foods that contain naturally enzymes that help with digestion. Try and incorporate the below foods on a regular basis in your diet: papaya pineapple avocado bananas mango sauerkraut kimchi kefir miso tempeh yoghurt apple cider vinegar (in salad dressings for example) bee pollen and bee bread raw honey Apart from the above foods to support nutrient absorption, below spices are known to support healthy digestion: cinnamon ginger fennel coriander cumin turmeric rosemary cardamom sage oregano fenugreek Who needs digestive enzymes? Digestive enzymes could be of benefit for people with digestive diseases such as Crohn's disease, IBS (irritable bowel syndrome), ulcerative colitis etc. Also as we age, our stomach acid becomes more alkaline which can prevent enough pancreatic secretions from being released. If you are someone with too little stomach acid, then you are unable to digest the food properly and absorb nutrients, which can lead to bacterial overgrowth, malnutrition, indigestion. People who experience any of the below benefit from the digestive enzyme supplementation: acid reflux bloating and gas constipation diarrhoea abdominal pain heart burn burping indigestion (if you notice food particles in your stool that's a clear sign; if your stool floats, that's a sign you might not digest fats well) leaky gut headaches or migraines dry skin hair thinning or falling out morning fatigue depression, irritability pancreatic insufficiency liver disease Digestive enzymes support nutrient absorption, therefore helping to prevent deficiencies. They support a healthy bacterial and microbial balance in the gut, though it's important to note here as well that you can't supplement your way out of poor diet. Start by reducing and removing the trigger(s) of your digestive issues rather than trying to mitigate the damage after you have eaten a problem food. Here is a post with foods that most commonly cause inflammation in the body . How to choose a digestive enzyme supplement? Because sugars, starches, fats and proteins all need specific enzymes, it's best to take digestive enzyme supplement that contains a full-spectrum blend, including: amylase protease peptidase lipase cellulase phytase pectinase invetase glycoamylase malt diastase beta-glucanase alpha-galactosidase Some digestive enzyme supplements are more targeted based on current health issues, for example if you have gallbladder issues, it's good to buy supplement with more lipase and bile salts. Also good if the supplement contains herbs like ginger, peppermint that both support digestion. How to take digestive enzymes? Take about 10 minutes before each meal or with your first bite of food. I hope the above gave you an overview of the importance of digestive enzymes and why we need to pay attention to this area. If you are struggling with digestive issues and need support and guidance in making improvements in your daily nutrition, don't hesitate to reach out to me for help at info@katrinpeo.com .

Good health begins in the gut, and at the core of digestive well-being lies the often under-appreciated hero: stomach acid. While it might be tempting to associate stomach acid with discomfort or heartburn , its role in maintaining a healthy gut is crucial. In this article, I'll cover the significance of stomach acid for overall gut health and why striking the right balance is key. Source: draxe.com The basics of stomach acid Stomach acid, or gastric acid, primarily consists of hydrochloric acid (HCl) and other digestive enzymes. Produced by the gastric glands in the stomach lining, stomach acid serves several vital functions in the digestive process. Its acidic nature helps break down food, sterilise it by killing harmful microorganisms, and activate digestive enzymes, ensuring the efficient absorption of nutrients. One of the primary roles of stomach acid is to initiate the breakdown of complex food particles. As we consume food, the stomach acid begins the process of breaking down proteins into smaller, more digestible peptides. This initial digestion is crucial for the absorption of essential nutrients, such as amino acids, in the small intestine. Beyond its role in digestion, stomach acid acts as a formidable barrier against harmful bacteria and pathogens present in ingested food. The acidic environment serves as a natural defence mechanism, preventing the overgrowth of bacteria in the small intestine and maintaining a healthy balance of gut microbiota. This balance is integral to immune function and overall gut health. Nutrient absorption Stomach acid plays a pivotal role in unlocking the nutritional value of the food we eat. It aids in the absorption of vital nutrients, including iron, calcium, magnesium, and vitamin B12. Without sufficient stomach acid, the absorption of these nutrients can be compromised, leading to deficiencies and a range of health issues. Balancing act between the low and too high stomach acid While stomach acid is essential, an imbalance can result in digestive discomfort and various health issues. Conditions such as acid reflux, GERD (gastroesophageal reflux disease), and low stomach acid can disrupt the delicate equilibrium. So you really want to have high stomach acid but a low number on the pH scale. It's crucial to strike a balance by adopting lifestyle changes, such as maintaining a healthy diet, managing stress, and avoiding overuse of acid-suppressing medications, such as proton-pump inhibitors. Source: Healthline Low stomach acid can lead to various symptoms, such as: abdominal pains that may be worse on an empty stomach bad breath undigested food in your stools heartburn and indigestion constipation, bloating, nausea, diarrhoea gastroesophageal reflux disease small intestinal bacterial overgrowth (SIBO) deficiencies of protein in the body vitamin B12, iron, calcium and magnesium deficiencies skin issues hair loss decreased appetite unexplained weight loss Also several chronic health conditions have been associated with low levels of stomach acid, like psoriasis, eczema, acne, osteoporosis, lupus, allergies, asthma, thyroid issues, pernicious anemia etc. Maintaining good acid on the stomach To promote optimal gut health, it's important to support the production of stomach acid naturally. Stomach acid should be in the lower pH range of 1.5-3.5pH to break down tough proteins and fibrous plants. Below are some natural ways to support and regulate stomach acid levels. Dietary considerations: Balanced meals: Eat well-balanced meals with a mix of proteins, carbohydrates, and healthy fats. Fibre-rich foods: Include fibre in your diet through fruits, vegetables, and whole grains to support digestion. Limit trigger foods: Identify and limit or avoid foods that may trigger acid reflux, such as spicy or acidic foods, caffeine, and chocolate. Hydration: Adequate water intake: Stay hydrated to support the production of gastric juices and maintain the mucosal lining of the stomach. Mindful eating: Chew thoroughly: Chew food thoroughly to aid in the mechanical breakdown of food and reduce the burden on stomach acid. Avoid overeating: Eat smaller, more frequent meals rather than large, heavy meals to prevent overloading the digestive system. Lifestyle habits: Manage stress: Practice stress-reducing techniques such as meditation, deep breathing, or yoga to promote a calm digestive environment. Regular exercise: Engage in regular physical activity to support overall digestive health. Probiotics: Include fermented foods: Incorporate naturally fermented foods like yoghurt, sauerkraut, and kimchi into your diet to promote a healthy gut microbiota. Digestive bitters: Herbal supplements: Consider using digestive bitters before meals, as they may stimulate the production of digestive juices, including stomach acid. Apple cider vinegar: Diluted ACV: Some people find relief by consuming diluted apple cider vinegar in water before meals (1tsp-1tbsp in a big glass of water), as it may promote stomach acid production. Rinse your mouth with water after drinking apple cider vinegar water. Avoid Overuse of Acid-Suppressing Medications: Consult your healthcare provider: If you are on acid-suppressing medications, consult with your healthcare provider to determine the most appropriate course of action and explore alternatives. It's important to note that individual responses to above strategies may vary. Dr. David Jockers has a very good detailed Complete Stomach Acid Guide for Optimal Digestion , from where you can read in more detail why is stomach acid important, what can cause low stomach acid and why it's a problem as well as different ways how to improve your stomach acid levels. In the complex web of keeping your gut healthy, stomach acid emerges as a central player, orchestrating the digestion and absorption of nutrients while safeguarding against harmful invaders. Understanding the importance of stomach acid allows you to make informed choices that promote digestive well-being, paving the way for overall health and vitality. By taking care of the balance in our stomach and digestive system, we can unleash our body's natural ability to digest food. If you want to improve your health, improve your diet, make better food choices, have better sleep, don't hesitate to reach out to me for health and nutrition coaching at info@katrinpeo.com .

Heartburn is becoming more and more of an issue, people struggle with in a modern society. Have you experienced heartburn and have you struggled to find relief from the symptoms or wondered if you are able to get rid of it altogether? In the below article I will cover what is heartburn, what are the signs for heartburn, what causes it and also what are the natural treatments for the symptoms. What is heartburn? Heartburn causes painful burning feeling in the upper abdomen or chest and is a form of uncomfortable indigestion. It's closely related to acid reflux . If you are regularly experiencing heartburn, then you could have also developed GERD (gastroesophageal reflux disease). If you wonder what are the differences between heartburn, acid reflux and GERD, then acid reflux is the flow of acid from your stomach into the oesophagus that causes heartburn. Some acid reflux in healthy people is normal as long as it does not cause pain. With GERD it's much more serious as over time it can cause permanent to tissue within the oesophagus (could even turn into cancer). If your heartburn has developed into GERD, you have difficulties with swallowing, chronic coughing, difficulties with breathing and severe chest pain. Very often this severe GERD symptoms happen at night and keep coming back. When you have heartburn, you tend to experience: Burning unpleasant feeling in the chest after the meal Burping or passing gas after meals Bloating Noises in the stomach Have difficulties with sleeping or laying down because of pain Gum tenderness and bleeding Swelling and pain in the throat Bad breath due to acidic foods and sour taste in your mouth Dry mouth People who are experiencing heart burn, need to dig deeper to understand if there are bigger underlying issues, such as disfunction of the gut. If the gut issues are not being addressed (a person may have a leaky gut ), this could lead to nutrient deficiencies, low immunity and low energy levels. Heartburn develops, when stomach contents (including acids) or gas like up into your food pipe and irritate the lining of the oesophagus. Despite what people assume, acid reflux symptoms are not signs that you have high stomach acid. Very often it's other way around. Many people with indigestion produce too little stomach acid, but they consume foods that lead to acidity. In order to improve this issue, you want to naturally balance pH levels of your stomach, which leads to more alkaline environment. It can take time to figure out what exactly is causing your heartburn symptoms. But there are specific foods and lifestyle habits that are known to trigger heartburn or acid reflux. Heartburn and acid reflux causes Unhealthy diet, with lots of processed foods, caffeine, alcohol, sugar, refined grains, high-sodium foods Eating large meals, especially close to bedtime Being obese or overweight Food allergies or sensitivities High stress levels Nutrient deficiencies (like magnesium, potassium) Using certain medications, like ibuprofen, aspirin, antibiotics, muscle relaxers, some blood pressure medications Older age- heartburn and GERD issues increase with age due to natural changes in the acid and saliva production as well as slower digestion A history of hiatal hernias Pregnancy Not moving enough How to treat heartburn naturally? It's common for people to use antacid medication to alleviate symptoms. But unless you make lasting changes to your diet and lifestyle, the heartburn is likely to come back. Improve your diet and avoid foods that trigger heartburn: Avoid processed foods high in sugar, refined oils, additives, salt Avoid caffeinated drinks Avoid alcohol Avoid energy, sugary and carbonated drinks Limit or quit consuming added sugar or any artificial sweeteners Limit frying foods, especially with oils like vegetables oils You might want to cut back on acidic foods like tomatoes, garlic, onion, citrus fruits Consume more vegetables (like asparagus, cucumbers, leafy greens, artichoke, ginger, fennel), healthy fats , herbs like parsley, bone broth , probiotic foods , free-range chicken, grass-fed beef etc. You might also want to try and take digestive enzymes and taking a tablespoon of apple cider vinegar in a glass fo water before your meal (rinse your mouth with water after that). Also, eat smaller portion sizes, as it has then less pressure on the digestive system. And make sure you don't eat 3-4 hours before bed to allow the digestion to finish before falling asleep. Try and limit your intake of caffeine to no more than 1 to 2 cups a day (if you are unable to quit consuming drinks like coffee or energy drinks) and drink the caffeinated beverages before lunch to make sure you don't affect your sleep at night. Maintain healthy weight and exercise regularly It's important to engage with regular movement and avoid long periods of sitting. Exercise also helps to reduce inflammation in your body, help you to cope with stress better and improve sleep. Avoid too much alcohol and smoking If you consume too much alcohol and also smoke, you impair your muscle reflexes, increase the production of acid as well as influence the inflammation levels in the body. Sleep with your head higher than your digestive organs This will help stop stomach acid from coming up. If the heartburn symptoms keep coming back even after doing the above, then it's best to consult with your doctor.

Since it is the time of the year, when colds and viruses are starting to catch us easier than during the summer months, it's always good to think of different ways how can you protect yourself and your immune system. Since many of the germs (bacteria and viruses) enter our body through our mouth (apart from nose, eyes, breaks in the skin etc), it's a good place to start to see what you can do to make the environment in your mouth less favourable for the bacteria and virus to spread into rest of your body. One of the morning rituals I have in my daily health practice, just after I wake up, is tongue scraping and oil pulling followed by brushing my teeth. If you didn't yet know what the tongue scraping and oil pulling are, continue reading. Tongue scraping In Chinese medicine tongue appearance plays an important role in determining person's health condition. A tongue covered for example with white coating is a warning sign of bad oral health and that there are other health issues present- whether temporary (like dehydration, as a result of some medications (antibiotics, steroids)) or more serious ones (like illness, infection, candida yeast infection etc). A healthy tongue should be pink in colour and have a rough texture. How? For tongue scraping its best to use a tongue scraper made of copper. Stick your tongue all the way out of your mouth, place the tongue scraper at the back of your mouth and gently pull it forwards. Even though this health practice is called 'tongue scarping', do not scrape the tongue, but rather gently pull with the scraper along the surface of the tongue. You don't want to cause damage to your tongue. Aim to do this scraping action four to five times. Remove any coating from the top of the tongue and wash it all down the sink. If you are unable to scrape all of the white coating off your tongue after practicing this ritual for couple of days, it could be a sign of more serious health condition. Oil pulling Oil pulling has been around for thousands of years in Ayurvedic medicine and it's one of the best ways to remove bacteria and fungus from your mouth. It helps you maintain your mouth's natural PH and flora, and also promoting gum and teeth health. The oil sucks the toxins and debris out of your mouth and creates a clean antiseptic oral environment. Oil pulling may help with: Bad breath Plaque Bleeding gums Sensitive teeth Cavities Gingivitis Moistening the lips, mouth, and throat Ulcers Kidney function How? There are four main oils that are used for oil pulling- coconut oil, sesame oil, olive oil and sunflower oil. Coconut oil is highly absorbable, and it has also the power to kill candida. Sesame oil is known to strengthen your gums, teeth and jaw, as well as prevent bleeding gums and tooth decay. Make sure the oils you use are of the best quality (cold-pressed and extra-virgin). Store open sesame-oil bottle in the fridge as this oil can go more easily rancid. Take a tablespoon of oil into your mouth and simply swish it around for 10-20 minutes while you go about your morning preparations for the day. Then spit the oil out in the trash bin as contaminated oil can clog your pipes. Rinse your mouth with warm filtered water to ensure all oil is out of your mouth. Brush your teeth thoroughly to remove any bacteria left. Hopefully you start to notice a different in your oral health and condition after practicing the above for some time.

I recently listened to a podcast on cravings, overeating, emotional eating from Food Matters . It's something that is affecting or has affected majority of the people at some point of their lives. Whether we are under chronic stress, whether we go through a breakup, whether we are struggling with anxiety, whether we are not getting enough sleep- all these make our bodies to go out of balance and we are chemically wired to reach for a food or drink to bring us back to balance. Below I would first like to share some strategies you can use to become more mindful about your cravings for trigger foods and then cover a few of them to help you find better alternatives. Photo source: Unsplash Be curious about your cravings, your overeating of trigger foods. Ask yourself why are you craving the particular food? Why are your overeating it? Is there an underlying emotional issue you are trying to heal, patch up with food, which is impossible to do. Here is my more in depth article about cravings I have written in the past . Get more present with your craving and trigger food. Rather than fighting the craving, then overeating, then having the regrets, get more present with the food you are craving or over-indulging. When we crave something and we get that food, we tend to eat it fast, unconsciously and often overeat it. Instead try and get very present in that moment, notice how your body is feeling when you eat that food or drink that drink. Does your body feel good when you eat it, has your body felt good after last time you ate this food? By bringing your conscious and awareness to present moment, you are able to overtime be more mindful and make better choices. Give your body, mind what it actually needs, be loving and attentive towards it. Could it be, that you need a walk, need a glass of water, need a cup of warm and soothing tea, a talk with a close person, a hug from a friend, a relaxing bath, an uplifting favourite song etc. Now I would like to bring attention to some of the most common trigger foods and how can you make better healthier choices around them. Sugar It's a topic I have covered in various articles in the past, one of them being this one- Unlocking the Secrets of Added Sugar: Why You Should Consider Cutting It from Your Diet? We humans love sweet things. Our tastes have evolved from thousands of years, where in the nature sweet means that it's edible and good for us and bitter often means either it's a medicine or poison and if the last, should be spitted out. Sugar is an addictive substance for two reasons: eating small amounts creates a desire for more and if quitting suddenly, it can cause withdrawal symptoms like fatigue, cravings, headaches, mood swings. Sugar is a simple carbohydrate in foods like grains, beans, vegetables and fruits- when not processed these foods are good for us filled with also vitamins, minerals, proteins etc. Refined table sugar, high fructose corn syrup, fructose, artificial sweeteners- these however are different. Having them in frequently and in higher amounts cause inflammation in the body, imbalance in the gut and blood sugar issues that contribute to various chronic illnesses over time. And these sweeteners are often hidden in foods where you would not expect them- salad dressings, sauces, protein powders, energy bars, protein bars, even in baby food. To tamper down your sugar cravings, experiment with healthier sugar alternatives, in smaller quantities, by sweetening your foods and drinks with the below natural sweeteners: Honey Dates or date sugar Dried apricots Maple syrup Monk fruit Coconut sugar Molasses Over time you should see a decline in your need for sugar and sweet taste. I personally quit refined sugar in 2017 and have become very sensitive to sweet foods. One date is enough to curb my craving for something sweet, fruits and berries do the trick and an occasional spoon of honey is all I need. Of course I am making sure I eat balanced meals with protein, fat and complex carbohydrates, so that my body feels satiated. Dairy Dairy is another addictive food, especially cheese as it stimulates the reward system in the brain as per scientists. Casein, the protein in dairy, releases opiates when it breaks down in our digestive system. Some people are more sensitive than others and can really become addicted to dairy products. We humans are the only mammals who continue to consume milk into adulthood, though we don't have to. Many people, especially with East Asian, West African, Arab, Jewish descent lack the lactase enzyme in their body to break down and digest dairy properly. If you are someone who has skin issues, asthma, chronic sinuses, frequent diarrhoea, testing yourself for lactose intolerance and giving yourself a break from dairy or reducing the consumption could relieve your symptoms. Dairy is needed for calcium in the body. But it's important to know that there are non-dairy foods that are also good courses for calcium, like sesame seeds, sardines, almonds, collard greens, soybeans, dandelion greens, dried figs, amaranth, kale, fresh parsley, mustard greens, beet greens, pistachio nuts, spinach etc. Healthy bones need calcium, magnesium, boron, copper, phosphorus, zinc, manganese and many vitamins. Having too much calcium without the other important minerals and vitamins can actually increase the likelihood of bone fractures. When choosing to consume dairy, firstly choose organic. This way you avoid the potential antibiotics, hormones, pesticides, that the animals get through their diet or through medication. Also, goat and sheep dairy is often easier to digest than cow dairy- so you can try and experiment with goat milk products. Secondly, try and consume fermented dairy as in that way you feed your body with good bacteria- kefir, plain yoghurt, sour milk, cottage cheese, cheddar cheese, mozzarella etc. For some people dairy could be linked to the emotional nourishment, early memories from the childhood, maybe something they lacked, like closeness or maybe they lack the closeness and intimate connection in present life and having dairy feels like fulfilling that need. If you are looking to try to eliminate or reduce dairy and want to know what alternatives you can use. Below are several nut and seed milks that you can consume instead of cow's milk: almond ( here is a recipe how to make almond milk at home ) coconut hemp oat rice soy linseed sunflower If you do purchase the above drinks from the store, always read the product labels so that they don't contain added sugars, emulsifiers, stabilisers, preservatives. I have made cheese from cashew nuts, you can find the recipe here . Meat While meat is often not a trigger food, some people tend to consume it too much, and eat too little vegetables or other plant-based foods to get the necessary fibre, vitamins, antioxidants, polyphenols in the body. When choosing meat products, opt for organic, grass-fed, pasture raised, free-range, wild where possible. That way you avoid the toxins, antibiotics and other drugs that are fed to animals, birds and fish in factories and farms. With meat we need to focus on choosing quality over quantity. Caffeine This is one of the most popular, most used mood-altering substances in the world. Caffeine is naturally present in coffee, black tea, green tea, cacao, but also added to sodas, energy drinks, sports drinks. It's an adrenaline delivery system that shakes the body's central nervous system to enhance alertness, mental and physical performance and better concentration. Short term it helps to wake us up but with long term consistent overuse, it stimulates our adrenal glands, create stress levels in the body that damage our immune system. And while coffee for example has health benefits as well, like containing anti-oxidants, it's important not to use it as a crutch to make up for lack of adequate sleep or the need to hustle through your day regardless how much energy you have. If not changing the underlying issues, this behaviour could lead to adrenal fatigue and burnout. Energy drinks and sodas is a topic that has come up with quite a few of my clients when I coach them. Those drinks often contain not only caffeine, but sugar, fructose and/or artificial sweeteners, artificial flavours and colourants- therefore not only affecting your adrenals, but digestive tract, blood sugar, causing potentially several health issues if consumed frequently and for a long period of time. If you didn't know some people are better caffeine metabolisers than others, which means caffeine can have moderate effects on one person, but could be overwhelming to another person creating jittery feelings and even nausea. It's possible to test how well your body is metabolising caffeine. You can read more about coffee and caffeine here . Here are strategies you can try to practice to bring more natural energy to your life without caffeine in the mornings after waking: 1. Drink a big glass of warm water, with added lemon, pinch of salt or with apple cider vinegar. Learn more about the importance of water here . 2. Get outside in the natural light, take a walk, get moving, expose yourself to the morning sun. 3. If the temperature and season allows, get yourself grounded with earth . Take your shoes off, walk on the grass, walk on the beach in the water, on the sand and realign your electrical energy with earth. 4. Get exposure to cold, for a short period of time, like having 10-30 seconds of cold shower after your morning shower. 5. Practice breath holding exercises for a short period of time, for example 4-7-8 breathing technique from Dr. Andrew Weil . Learn more about it and how to do it from my breathing exercises article. Chocolate I know very few people who don't like chocolate. It helps to release serotonin, a feel good hormone in the brain, so no wonder we like it. Chocolate gives a feeling of comfort, relaxation and expansiveness. In this article I share more about chocolate, it's benefits, how to choose the healthiest version and also a recipe of banana bread for chocoholics . Chocolate, whether it's good for you or bad for you, really depends on the person. For someone, who is struggling with heartburn, chocolate can aggravate the symptoms, so it's best to avoid it. But for someone who is healthy, indulging in a small amount of dark chocolate can be really good and sooth the soul. If you choose a chocolate, try and find organic with more than 70% cocoa content. In that way you avoid the unnecessary sugar highs and get more healthy benefits from the chocolate. Unhealthy fats Our bodies need fat to nourish our brains, nerves, heart, hormones and every single cell. It's also good for our skin, hair and nails. But there are different types of fats, but certain fats like trans fats found in many processed foods, junk foods, french fries, baked goods, frozen processed foods, margarines are the fats we definitely want to avoid. Work on substituting good fats for bad fats. In this article I go into detail about different types of healthy fats and from which foods to find them as well as which fats it's best to avoid or definitely limit your consumption . Salt We have used salt throughout our history to season and preserve our food. A good quality salt, like Himalayan salt, contains 84 different minerals and is good for you in moderation. The problem we have is that people consume more processed, more packaged foods, more junk foods and therefore get more sodium than is recommended. The best solution is to start to cook more at home from scratch if you are not doing it already. In that way you can control what goes into the food and ultimately what goes into your body. There are more trigger foods out there. Important is that you discover yours and learn to understand why you grave them. Below is an exercise you can try to help to reduce your trigger foods over time. Think what are your triggering foods within your life? What role do they play in your diet? If you were to reduce one of the trigger foods, which one would you reduce? Why did you choose this particular food? Try and reduce during one week the consumption of this one food and write down how you feel. What feels difficult about reducing this food? How does your body feel? Does it feel different? Do you have more energy? Did reducing one particular food have an influence for your cravings for other foods? Moderation means balance. If you enjoy having something sweet now and again, have it. Choose the highest-quality version of it or prepare it yourself at home with love and enjoy it with full heart. If you want to drink coffee, have it in moderation, a cup or two a day and ideally before lunch. If your overall diet is wholesome, consisting of unprocessed whole foods and you don't overeat any particular food group, then it's ok to indulge now and again. It's ok to have a cookie or a glass of wine from time to time if you desire it, as long as you take care of yourself and your body 80%-90% of the time. If the above feels overwhelming and you are not sure where to start, and you think you need a health and nutrition coach to help to guide and support you along the way, reach out to me at info@katrinpeo.com .