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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 .

Collagen is something many of us relate to beauty products, or you might have read about it as a beneficial supplement. But what is collagen and why do we need it? If you didn't know, collagen is the most abundant protein in your body. It is found in your muscles, bones, skin, tendons, digestive system and blood vessels. Collagen is what gives your skin the elasticity and strength. Collagen is the glue that helps hold your body together. As we age our collagen production starts to slow down- we feel it in our joints, we see it on our skin (wrinkles). Also, if you consume too much sugar, sunbath too much, smoke- this also affect the production of collagen. Below I will cover in more detail the importance of collagen, different types of collagen and also how can you incorporate more collagen into your diet. Collagen contains 19 different amino acids, including glycine, glutamine, arginine and proline. Proline and glycine are two very important amino acids, but they are not abundant in animal meats. So if we don't consume for example animal organ meats, our bodies are not getting enough of these amino acids. Benefits of collagen Supports healthy skin and healthy hair Strengthens your nails and teeth Reduces stretch marks and cellulite Reduces joint stiffness and pain Helps healing leaky gut Improves energy Improves muscle mass Boosts metabolism Improves liver health Protects cardiovascular health Different types of collagen We have around 16 different types of collagen in our bodies. Type 1 (type I) collagen is the most abundant in our bodies, which constitutes around 90% of total collagen. Type 1 (type I) - this collagen helps to form our tendons, ligaments, organs, skin, bones and is also found in our digestive tract. Crucial for wound healing, giving our skin the elastic and stretchy feeling Type 2 (type II) - helps build cartilage found in connective tissues. Helps with joint pain Type 3 (type III) - makes up our skin, organs and forms blood vessels and tissue within your heart Type 4 (type IV) - forms basal lamina- needed for nerve and blood vessel functions. Basal lamina line also our respiratory surfaces, digestive organs and is found in between your top layer and deepest layer of skin. Type 5 (type V) - needed to make surface of your cells, tissue in woman's placenta, hair strands, removes waste, provides nutrients and oxygen to the growing baby Type 10 (type X) - helps with bone formation- important for bone fracture healing. Sources of collagen It's important to get collagen from different sources to help to get the different types of collagens into your body. Your body is also producing collagen itself. Chicken collagen- type 2. Most supplements contain chicken collagen Beef collagen- type 1 and 3. Great for creatine production, building muscle and it also helps body to make its own collagen Fish collagen- type 1 Egg shell membrane- found in the egg whites and egg shells. It contains the most type 1, but also type 3, 4 and 10 collagen How to get collagen from food? The best way to get more collagen into your diet is to consume bone broth. You can also use bone broth protein if you choose to and add it into smoothies. Bone broth Bone broth is more superior than collagen peptides. You are getting more collagen from a scoop of bone broth than from collagen. Bone broth also contains glucosamine, chondroitin and hyaluronic acid- all critical for our gut and for our joints. Our joints are made of 90% collagen and 10% of glucosamine, chondroitin and hyaluronic acid. Also your gut lining is made up of collagen, glucosamine, chondroitin and hyaluronic acid. Hyaluronic acid helps with tissue regeneration for joints and is great for sports injuries. Chondroitin is a vital part of cartilage, giving it elasticity by helping it retain water. Glucosamine is a compound found in cartilage that surrounds your joints, in your ligaments, tendons and in your gut lining. All of these are vital for your health. You can buy bone broth from store or you can easily make it at home. Here you can find instructions how to make it . Other foods that boost collagen Other food sources that boost the body's ability to make collagen are: Fish and shellfish Chicken Egg whites Berries Citrus fruits Tropical fruits (mango, kiwi, guava, pineapple) Red and yellow vegetables, like bell peppers Garlic Leafy greens (kale, spinach etc) Beans Avocados Tomatoes Hydrolysed collagen peptides Collagen peptides contain the same set of amino acids and nutrients as collagen, but have undergone a process called hydrolysis to break them down. Collagen peptides are typically taken from the skin, bones and hooves of animals. Hydrolysed collagen powder can be mixed both in cold and hot water and is easy for the stomach to digest and break down. It also absorbs better into bloodstream than regular collagen protein. If you are supplementing with collagen in your diet, look for names hydrolysed collagen, collagen peptides or collagen hydrolysate. Collagen vs. gelatine Gelatine is derived from collagen and full of the same goodness. As bones are simmering in the broth, the collagen in the bones is slowly breaking down into gelatine. Gelatine is very good if you have allergies or food sensitivities, as it helps to heal your gut lining, same as collagen. I have been making gut-loving gummies from gelatine , which the whole family absolutely loves. As well as consuming collagen rich foods, it's important to support the collagen usage in the body. Consume lots of antioxidant rich foods such as turmeric, rosemary, blueberries, goji berries, camu camu berries and vitamin C rich vegetables and fruits like broccoli, Acerola cherries, kiwis, sea buckthorn berries. Though there are many topical collagen products out there like creams and serums, I do believe, it's always better to start with health from the inside, to make sure you consume collagen through your diet- therefore supporting your whole body from your bones, organs, ligaments, tendons, to your gut, nails, hair and skin. It's also important to note here again, that too much sugar and refined carbohydrates cause inflammation in the body and damage collagen. If you are looking for advice how to improve your diet, to have it more healthy and balanced, don't hesitate to reach out to me for nutrition counselling at info@katrinpeo.com .

I have been asked by couple of people to share some recipes I am using in my weekly meals. I am one of those who want to and need to eat breakfast as I need that morning good steady energy from food to last me till lunch. What I cover below, you can either put it in a bowl and enjoy with a spoon or pour it in a glass and enjoy as a drink. How I prepare my smoothies or smoothie bowls is very simple. I follow the basic guidelines from one of my favourite clinical nutritionists, Kelly LeVeque , where when you assemble your smoothie, make sure you include the following: protein, fat, fibre and greens. This will insure, smoothie keeps you satiated, keeps your blood sugar nice and stable and that you get what you need from a meal. Why is eating protein important: it's a source for amino acids, which are building blocks for cells in your body and is also a source for collagen to repair damaged cells. it's gives a signal to your brain, that you are full. Protein also releases dopamine. it contains minerals and B-vitamins that aid with overall food absorption in your body. You can also read my other blog posts on protein: The role of protein in our body and why balance is key The lifelong benefits of protein consumption The significance of protein for people struggling with weight issues Why is eating fat important: increases the feeling of satiety in the body fats and cholesterol are important building blocks for cells necessary for the absorption and transport of vitamins in the body necessary for the movement of bile into the intestines the fat layer protects the organs from shock You can learn more about healthy fats in this blog post . Why is eating fibre important: it's a food for your gut microbiota it helps to remove toxins from the body it slows down the absorption of glucose it helps you keep regular in the toilet it has anti-inflammatory properties How do you know you are getting enough fibre from your diet? Learn more in this article. Why is eating greens important: to get minerals and vitamins they produce antioxidants that repair cells they feed gut microbiota (containing resistant starch) they detoxify and serve as anti-inflammatory and anti-cancer agents they provide phytonutrients and phytochemicals Assembling smoothies or/and smoothie bowls Here is a short guideline to get an understanding about the quantities (for 1 person): A cup of liquid- filtered water, almond milk (make sure if you buy from the shop, that the ingredients list states just water, almonds, sea salt- but you can also easily make almond milk yourself at home ), coconut milk (use half a cup or less and rest water), unsweetened coconut water (skip fruit if you use this) 100-170g (4-6oz) of source of protein (it's important to note here that most plant foods (nuts, seeds, soybeans contain protein and there is even tiny amounts in fruits, berries and vegetables like greens) 1-2 tablespoons of source of fat (many good natural sources of protein also contain healthy fats- like nuts and seeds) 1-2tbs of source of fibre Handful of greens Fruit or berries- half a cup Below I list different options to pick from in different categories (protein, fat, fibre, greens) so you can enjoy different smoothie bowls and really create a smoothie that tickles your tastebuds. Choices for protein Unflavoured tofu Nuts (peanuts, pistachios, almonds, cashews, Brazil nuts, walnuts) and seeds (pumpkin seeds, hemp seeds) Pea protein Collagen protein Hemp protein Bone broth protein Whey protein Soy protein isolate If you choose to use protein powder, make sure it's a good quality and not with added sugars, artificial sweeteners , thickeners etc) Choices for fat Avocado MCT (Medium-Chain Triglycerides) oil Coconut oil Nuts (make sure you buy raw and not toasted or salted)- almonds, walnuts, pecans, cashews, Brazil nuts, pistachios, macadamia nuts, hazelnuts. I soak nuts for easier digestion . Nut butters (make sure you keep the nut butters in the fridge, once opened as they go quicker rancid in room temperature). You can make your own or buy from store. Best options for nut butters: almonds, walnuts, cashew, hazelnuts Seeds- hemp seeds, sesame seeds, sunflower seeds, chia seeds Choices for fibre Ground flaxseeds Chia seeds Psyllium husks Choices for greens Spinach leaves Matcha tea powder Mint leaves Choices for berries and fruits This is where we tend to overdo with smoothies, putting in too much fruit. We need to remember that though berries and fruits are very healthy in terms of vitamins, minerals, antioxidants, fibre- they do contain fructose and too much of fructose has a negative affect on your blood sugar levels and it taxes your liver. So quarter to half a cup of berries, fruits, vegetables is all you need per serving. Blueberries Raspberries Blackberries Strawberries Cranberries Sea buckthorn Bananas- more greenish than ripe as then the resistance starch content in a banana is higher Peaches Apples Cucumber Pumpkin puree Lemon Lime Watermelon Mango Cherries For smoothie bowls you can sprinkle at the top: homemade muesli ( you can try this recipe ) or homemade granola ( you can try this recipe ) cacao nibs hemp seeds goij berries bee pollen pomegranate seeds You can also upgrade your smoothies with following foods, herbs and spices (by adding them in the blender with other smoothie ingredients), but definitely not limited to only these: maca powder L-glutamine (to support the healing of your gut lining) Acai powder seeds from vanilla pod raw cacao powder basil leaves (add to try with strawberry smoothie) Ashwagandha powder Rhodiola Astralagus root powder turmeric cinnamon (Ceylon) cardamom ground clove ground ginger nutmeg (add to try with apple smoothie- consider also adding cinnamon) If you do want to sweeten your smoothie further, consider the following options (but good to keep it as a treat now and again rather than a daily habit if you tend to have a sweet tooth and blood sugar issues): one date (remember to take the pit out as I have ruined one of my NutriBullet blender by accidentally leaving one in) 2 dried apricots or dried figs monk fruit half a teaspoon of raw honey I hope you find ideas and inspiration from above to start your day with the perfect balancing food for your body. If you are looking for guidance how to improve your nutrition, don't hesitate to reach out to me for nutrition counselling at info@katrinpeo.com .

You’ve probably heard the term ‘superfoods’, especially if you’re one of those passionate about healthy eating. While no single food can be called a ‘superfood’, consuming the foods below can support your overall health. I’ve been consciously incorporating the foods below into my diet over the years. In my article below, I’ll discuss the following: What foods, which you might not normally consume, can you add to your daily diet? The nutritional value of these foods and their potential benefits for your body. How can you incorporate these foods into your daily diet? What foods can you enrich your menu with? The foods below are rich in vitamins, minerals, and antioxidants that can potentially help your body prevent disease, heal better and faster from illness, support the body with the energy it needs to feel better, and many of them are also known for their anti-aging benefits. Chinese medicine and Ayurveda have used various foods, herbs, and spices for centuries for their potential medicinal properties to support better health, generate more energy, improve digestion, and more. What foods to add to your menu: 1. Bone broth Very high in collagen, which we don't mindfully consume enough in our daily diet and it's something we need in higher quantities. Our bodies are made of water, fat and protein. Muscle building proteins make about 2/3 of your body muscle and the rest 1/3 of your body is made of collagen protein. Most people are not deficient of muscle building protein as we get it from red meat, chicken, eggs, dairy, beans etc. We need to focus more on collagen protein, which should be around 20% of your total protein intake you have. Top foods that contain collagen or boost collagen production are bone broth, chicken, fish and shellfish, egg whites, citrus fruits, berries, tropical fruits, garlic, leafy greens, beans, tomatoes, bell peppers. Bone broth contains also gelatine, magnesium, calcium, silicon, phosphorus, sulphur, chondroitin sulfate, glucosamine, hyaluronic acid. Here is my blog post how you can make bone broth at home . 2. Fermented foods and drinks Fermented foods and drinks help to grow good bacteria in your gut. As you might have heard, around 70% of our immune system is in our gut, so how we take care of our bacteria in our gut and what we feed it, is of high importance. Some examples of fermented foods are sauerkraut, kimchi, kefir, kvass, pickles. Read more about fermented foods and drinks here. 3. Matcha Green tea, particularly matcha, is a good drink to consume on a regular basis. Matcha has three times more antioxidants than regular green tea or white tea. It enhances your body's detoxification systems, neutralises any harmful free radicals, may induce cancer cell death, promotes weight loss, fights belly fat and boosts energy. It also contains L-theanine, which helps to increase dopamine and GABA in the brain, helping to reduce anxiety. There are many more benefits to matcha tea, of which you can read here . 4. Turmeric Turmeric contains an active ingredient curcumin which besides giving turmeric its colour, also helps fight inflammation, prevent cancer cell growth, stabilise blood sugar levels, slow down or prevent blood clots, reduce depression, boost skin health. It contains protein, fat, fibre, iron, vitamin B6, vitamin C, magnesium, potassium and manganese. Remember to add fat and pepper, when consuming turmeric or curcumin in food as they help to activate the health benefits of this power superfood. 5. Ginger The compound in ginger called gingerol helps with nausea, decrease blood sugar, reduces muscle pain. Ginger can really be used in many different ways. Add it to freshly made vegetables or fruit juices, smoothies, soups, salad dressings, meat dishes or make a warming cup of ginger tea from ginger, lemon and a little bit of raw honey. 6. Galangal It is similar to ginger and turmeric and used quite a lot in Thai cooking. It's known to help to fight various cancers, reduce inflammation in the body, improves sperm count, has also anti-fungal and anti-bacterial capabilities, supports your brain health and is full of antioxidants. It's also used to reduce vomiting, helps with diarrhoea and generally calms upset stomach. 7. Acai berries The level of antioxidants in acai berries are said to be 10 times higher than in red grapes, helping with oxidative stress. Acai berries also boost skin health are known for helping with cognitive function of your brain, keeping your blood sugar in balance and boost weight loss. They also stimulate healthy digestion and offer protection against heart disease. Acai berries contain a lot of fibre, healthy fats (omega-3, omega-6, omega-9), magnesium, B- vitamins (B1, B2, B3), potassium, phosphorus, calcium and are high in antioxidants (vitamins A, C, E, polyphenols etc). You can mix acai berry powder into smoothies. 8. Goji berries Goji berries have around 12 times more antioxidants than blueberries and considered one of the most nutrient tense fruits. They improve longevity, vitality and energy, protect your skin, inhibit the growth of cancer cells, support your eye health. Goji berries are rich in vitamins A, B1, B2, B6 C, E, plus in 18 amino acids, beta-carotene, 21 trace minerals, selenium, germanium, linoleic acid, iron, calcium. Goji berries are great to add to your homemade trail-mix, top your smoothie bowls or salads with. 9. Blueberries They are filled with antioxidants and phytochemicals, helping to fight cancer, boost brain health, support your heart health and digestion, improve wight loss and alleviate inflammation. It's important to note here, that wild blueberries though smaller are twice as anti-oxidant rich than cultivated blueberries. Blueberries contain fibre, vitamin C, vitamin B6, vitamin K, manganese, thiamine, vitamin E, copper, riboflavin. Add them into your smoothies, or on top of your smoothie bowls or simply enjoy them alone as a snack. 10. Elderberries Elderberry is used for many health concerns: sinus issues, as a prevention and support in cold and flu season, helps to fight inflammation, chronic fatigue, helps with allergies, constipation, nerve pain and cancer as well as acting as a natural diuretic (promotes urine production). Elderberries contains quercetin, rutin, phenolic acids, kaempferol flavonoids (that help with cell damage) and anthocyanidins, which have immune boosting properties. They are high in vitamin C, vitamin A, vitamin B6, potassium and iron. 11. Sea buckthorn Sea buckthorn contains not only omega-3, omega-6, omega-9 essential fatty acids, but also omega-7 fatty acids (also known as palmitoleic acid) being beneficial for the heart, type 2 diabetes. The berry also has cancer fighting benefits as it contains phytonutrients and anti-inflammatory properties. Sea buckthorn oil helps with skin problems (acne, dermatitis, eczema, stretch marks, dry skin and gives sunburn relief) when applied topically and also can be consumed internally as an oil to help with anxiety. 12. Camu Camu berries Camu camu berries are known to be the top vitamin C rich foods, containing around 60 times more vitamin C than orange. They are very sour on their own, so most people consume them in a powdered form mixed into other foods. Camu camu berries support lowering inflammation, treat depression, herpes, great for eye and gum health. Camu camu berries contain phytochemicals, amino acids (leucine, valine, serine), minerals like copper, magnesium, zinc, potassium, calcium, iron. 13. Acerola cherries Same as camu camu berry, Acerola cherries are very high in vitamin C. They also contain antioxidants (carotenoids) and anthocyanins- the same as found in kale, blue berries, carrots and red wine. Acerola cherries are great for skin and hair health, cancer prevention, improved digestion, immune system support, cognitive function and supporting oral and dental health. Mix acerola cherry juice or powder into smoothies, yoghurt, chia-seed pudding. 14. Amla berries Amla berries are not maybe as well known, but they are definitely nutrient-tense. Amla berries decrease inflammation, help control blood sugar, reduce cholesterol levels, have anti-cancer properties, prevent constipation and enhance digestive health, promote liver health, keep your skin and hair healthy and also support cognitive function. The berries are rich in vitamin C, vitamin A, vitamin B6, copper, manganese, potassium. Their taste is described as sour, bitter and strong- in India they often eat it with salt and red chilli powder. 15. Pomegranates Filled with antioxidants and polyphenols, they can help to slow down cancer growth, reduce inflammation, fight infections, boost brain function. A single pomegranate can hold over 600 of these delicious nutritious seeds, which are also used to make pomegranate seed oil having both external and internal benefits for the body. Pomegranates help with reducing arthritis and joint pain, support our reproductive organs, lower blood pressure, improve heart health, fight bacterial infections, improve your memory. Pomegranates contain vitamin C, vitamin K, vitamin B6, folate, potassium, phosphorus and iron. Eat them on their own, add them to salads, smoothie bowls or serve them even sprinkled on top of meat. 16. Figs Figs can be consumed either raw or dried which does affect the nutritional value. Health benefits of figs actually increase when dried. But do be mindful and not over consume them as their carbohydrates level increases quite dramatically when dried. Figs are an high anti-oxidant food filled with polyphenols. They have anticancer properties and support digestion, endocrine, reproductive, respiratory health. The fruit is also used for treating anemia, diabetes, skin diseases, ulcers, urinary tract infections. Figs have antibacterial and anti-fungal properties. People using fig leaf and fig fruit extracts have also seen great results in reducing wrinkles. Figs contain a good amount of fibre, vitamin A, vitamin C, vitamin B6, vitamin K, potassium, magnesium, manganese, calcium, thiamine. 17. Spirulina Spirulina is considered as one of the most nutritious foods on the planet. If you compare gram for gram, it's higher in protein than red meat and contains all the essential fatty acids as well as anti-oxidants. It helps with preventing plaque build-up in arteries, lowers blood pressure, has anti-cancer properties, enhances brain function, detoxifies body from heavy metals, helps eliminating candida, reduces cholesterol, boosts energy, lowers the possibility of stroke and helps with sinus issues. Spirulina contains 39g of protein per 100g, has omega-3 and omega-6 fatty acids, contains vitamin A, B6, C, E, folate, riboflavin, niacin, pantothenic acid, copper, iron, manganese, magnesium, sodium, potassium, zinc, phosphorus, calcium, selenium. Add it into smoothies, mix it into water, sprinkle over foods. 18. Chlorella Chlorella is a cousin to spirulina rich in phytonutrients, including chlorophyll, amino acids, beta-carotene. Chlorella helps to boost energy, fights cancer, helps detoxify body from heavy metals (mercury, lead) as well as from radiation and chemotherapy, supports weight loss, reduces high cholesterol and high blood pressure, relieves asthma attacks, helps with bad breath and mental function and supports your immune system. Chlorella contains vitamin C, vitamin A, vitamin K, vitamins B1, B6, iron, phosphorus. Mix in in water and drink or add it into your freshly blended juices and smoothies. 19. Organ meats, aka glandulars (liver, heart, kidneys etc) Organ meats from animals are packed with important vitamins, minerals and micronutrients. They are higher in nutrients than muscle meats that we mostly consume. It's recommended to consume different organ meats on a regular basis supporting the same organs in human- liver, kidneys, heart, tongue, brain, gizzard, tripe, oxtail, liverwurst. Liver for example contains 50 percent more vitamin B12 than meat and more folate and other B vitamins than other foods on earth. Liver is more packed with vitamins and minerals than broccoli, kale or spinach. But it's very important that you get the liver from a good source, where you know the animal, bird has not been fed antibiotics, has been able to roam freely on the grass. Same as for human, liver is a detoxifying organ for animals. Organ meats protect against anemia, promote muscle-building, support healthy pregnancy. Organ meats are high in vitamin A, B vitamins, CoQ10. 20. Medicinal mushrooms Medicinal mushrooms include mushrooms like Reishi, Cordyceps, Chaga, Shiitake, Lion's mane, Turkey tail, Maitake etc. They have anti-cancer, antimicrobial, antioxidant properties. They boost immune function, protect heart health, improve energy levels, support weight management, promote better brain function, help strengthen bones, support reproductive health and fertility. Medicinal mushrooms contain a wide array of nutrients including vitamin D, B vitamins, selenium, copper, potassium, phosphorus. I have also written a blog post on medicinal mushrooms . 21. Sprouts Soaking and sprouting seeds, legumes, nuts has been a common practice in many cultures around the world. It allows to unlock healthy compounds found in plant foods, reduce the anti-nutrient levels in those foods, make them better absorbable for humans and increase the availability of nutrients. For example, folate increases in sprouted grains up to 3.8 times, mung bean sprouts have significantly higher vitamin C, broccoli sprouts contain more vitamin A and vitamin C, vitamin K. Sprouts help to increase energy levels, provide mental clarity, improve weight loss, decrease inflammation. Learn how you can sprout seeds, nuts and beans from here . 22. Herbs and spices There are more than 100 herbs and spices that can be used internally and topically for healing. Herbs and spices not only boost your health protection in so many ways, but they also boost the flavour of your foods. It's good to incorporate as different and as many herbs and spices in your foods as you can (creativity in action): cinnamon, rosemary, basil, chives, parsley, mint, cilantro, thyme, sage, oregano, anise, bay leaf, cardamom, coriander seed, Cat's claw, cayenne pepper, cumin seed, turmeric, clove, fennel, fenugreek, juniper berries, lemongrass, nutmeg, saffron etc. If you want to learn more about adaptogenic herbs, click here. 23. Flaxseeds Flaxseeds contain a high amount of heart-healthy omega-3 fatty acids, which are known to reduce inflammation, improve brain function, protect against diabetes and cancer. They are also great to use in seed-cycling for managing your hormonal levels better during the cycle. Check how to do seed-cycling from here . Flaxseeds are high in magnesium, manganese, phosphorus, thiamine. I add milled flaxseeds to smoothies, smoothie bowls, sprinkle them on on top of eggs and salads. 24. Coconut Coconut is high in medium-chain triglycerides that supports the health of your gut. It also has anti-bacterial, anti-fungal and antiviral properties. Coconut can be consumed as coconut water, coconut milk, eating coconut meat, or using coconut oil made from the meat. Coconut oil is excellent for skin (helping with eczema, dandruff. psoriasis, dermatitis, burns), scalp, hair moisturiser. Coconut oil helps preventing heart disease, high blood pressure, protects the liver, treats kidneys and also used for UTIs (urinary tract infections). It also reduces inflammation and arthritis, is good for cancer treatment, supports memory and brain function (contains MCTs), reduces stomach ulcers and aids digestion, used also for gallbladder disease and pancreatitis. Coconut oil is also great for gums and helping reducing tooth decay. It's important to not to over-consume coconut as it does contain saturated fats. You can used coconut oil for oil pulling . Make sure to pick cold pressed extra-virgin coconut oil. 25. Dandelion You can consume the dandelion root, greens, seeds and flower. Dandelion is high in fibre and antioxidants containing vitamin A, vitamin C, vitamin K. Dandelion root can help to reduce cancer growth, lowers cholesterol levels, is a great liver supporting food, fights bacteria and strengthens bones. You can make dandelion tea, dandelion root coffee, add dandelions leaves to salads. The above is definitely not an exhaustive list of foods to add to your diet, but gives you a good introduction into incorporating them in your daily food for better health.

Protein is often acclaimed as the building block of life, and rightfully so- our bodies contain around 15-20% protein, which is around 12kg in a 70kg person's body. It plays a crucial role in maintaining and repairing our tissues, supporting immune function, and serving as a fundamental component of various metabolic processes. From infancy to our golden years, protein consumption remains a vital aspect of a healthy and thriving human body. In the below article I cover the importance of protein consumption throughout the different stages of our lives, give you guidance how much protein is recommended to consume at different ages and also share with you a list of foods that provide the necessary amount of protein. Photo source: Unsplash Infancy and Childhood: Building the Foundation During infancy and childhood, protein is indispensable for growth and development. It contributes to the formation of organs, tissues, and muscles, laying the foundation for a robust physiological structure. Breast milk, considered nature's perfect food for infants, is rich in proteins, offering optimal nourishment during the crucial early couple of years and covers baby's protein needs in first 6 months. Adolescence: Fuelling Growth Spurts and Development As teenagers experience growth spurts and undergo significant physical changes, protein becomes even more critical. It supports the development of lean muscle mass, aids in bone density formation, and assists in hormonal balance. Adolescents engaged in sports or physical activities particularly benefit from adequate protein intake, enhancing performance and recovery. Adulthood: Sustaining Health and Functionality In adulthood, protein continues to play a pivotal role in maintaining overall health and functionality. It supports muscle maintenance and repair, helps regulate hormones, and contributes to a healthy immune system. For individuals leading active lifestyles or engaging in regular exercise, protein is essential for muscle recovery and the prevention of age-related muscle loss. Pregnancy and Lactation: Meeting Increased Demands During pregnancy, the body's protein requirements increase significantly to support the growth of the developing fetus and the changes occurring in the mother's body. Adequate protein intake during this period is crucial for the healthy development of the baby's organs, muscles, and tissues. Lactating mothers also benefit from sustained protein consumption, ensuring the production of high-quality breast milk. Middle Age: Supporting Weight Management and Vital Functions As individuals enter middle age, maintaining a balance of macronutrients, including protein, becomes essential for overall well-being. Protein can play a role in weight management by promoting a feeling of fullness and supporting the preservation of lean muscle mass. Additionally, it aids in the repair of tissues and supports vital functions, helping individuals stay active and energetic. Older Adults: Preserving Muscle Mass and Preventing Frailty In the elderly, protein becomes a key player in preventing muscle loss and frailty, common challenges associated with aging. A sufficient intake of high-quality protein can contribute to maintaining muscle mass, strength, and functionality, ultimately enhancing the quality of life in the later years. How much protein does your body need every day? Babies up till 6 months need around 2.2g per kg 6-12 month old babies need around 1.6g per kg 1 year to 1.9 years toddlers need 10-15% of their daily energy from protein 2-18 year old children need 10-20% of their daily energy from protein Grownups (18+) who have sedentary lifestyle, need 0.8-1g of protein per kg, so if you are someone weighing 65kg, you need 52g-65g of protein per day. Grownups who are regularly engaged with endurance sports, need 1.2-1.6g of protein per kg Grownups who are regularly engaged with speed and strength needed sports, need 1.3-2g per kg 50+ years old should make sure they get minimum 1.2g of protein per kg- this is because after around the age of 40 we are starting to loose muscle gradually with every decade It's important also not to over consume protein on a regular basis, as it can tax the liver and the kidneys as well as cause gout and allergies. It is also important to distribute protein consumption throughout the day between different meals and to consume various proteins from both animal and plant sources. It's good to know that animal proteins contain all nine essential amino acids that our bodies need and cannot produce on their own. Therefore, we must obtain them through food. When consuming plant-based foods, it is necessary to be aware and consume several different proteins to obtain the necessary amino acids from the diet. For example, good plant-based protein sources that contain most essential amino acids include quinoa, tofu, tempeh, edamame, amaranth, buckwheat, Ezekiel bread, spirulina, hemp seeds, chia seeds, nutritional yeast, rice combined with beans, etc. 20-25g of animal based protein is in: 3 eggs (150g) 100g meat 80g of chicken 100g of fish 5-6 medium prawns (90g) Half a can of canned tuna (100g) 4 slices of low-fat sliced cheese (80g) 140g of cottage cheese 1 cup of Greek yoghurt 200g of skyr yoghurt 2 pieces of canned sardines etc. 20-25g of plant based protein is in: 3/4 cup (120g) of cooked pulses (peas, beans and lentils) 240g of tofu 4 pieces of tempeh (120g) 200g of edamame 3-4 slices of rye bread 200g of wholegrain 100g of nuts 5 tbsp of peanut butter 2/3 cups of nutritional yeast etc. Here you can find some more examples of protein rich foods. Protein is not just a nutrient; it's a lifelong ally for optimal health and well-being. From the early stages of life through adulthood and into the golden years, adequate protein consumption is vital for growth, development, maintenance, and repair of the human body. Whether you're a parent ensuring your child's healthy development, an athlete optimising performance, or an older adult aiming to preserve vitality, making protein a consistent part of your diet is an investment in your lifelong health. If you are looking for a nutritional coaching how to improve and balance your diet, don't hesitate to reach out to me for advice at info@katrinpeo.com.

If you are looking a fulfilling and tasty salad to accompany your barbeque or 'braai' (as they use in South Africa), then this is a salad to make. It's easy, it's healthy and it's tasty. I must have made it hundreds of times and shared the recipe with many friends around the world. I can't remember from where did I get the original recipe for this salad myself as it's many years I have made it. But as I rarely use recipes when cooking and use them mainly for inspiration, this salad has also received its modifications over the years. Quantity of ingredients depends on the number of people, but I have seen that if you want to make a salad for 4-6 people, below is what you need This serving plate is a memory of my dear grandmother Vilma Ingredients 1 big or two smaller sweet potatoes 1 big or two smaller beetroots 1 bag of rocket salad 1 goat cheese you can crumble 2 gloves of garlic Pumpkin seeds Olive oil Honey Grainy Dijon mustard Lemon or white wine vinegar Instructions Heat the oven to 185C (365F). I use rotitherm function on my oven. Peel and cut sweet potatoes and beetroot into triangular form. Lay them out on the pan separated and mix them on the pan with olive oil and 1 crushed garlic clove. Don't mix them together as the beetroot stains the sweet potato and then it won't look visually as beautiful on the plate when served. Bake in the oven for 35-40 minutes until they are nice a crispy. Make the salad dressing after you have put the vegetables in the oven to bake. The quantity of the dressing depends how juicy you want the salad to be. I use around 4 table-spoons of olive oil, 1 table spoon of Dijon mustard, 1 teaspoon of honey, 1 crushed garlic and one table spoon of white wine vinegar. Mix all the ingredients together and set aside. Toast 3-4 table spoons of pumpkin seeds on the pan to release the flavour. Then take a big serving plate. Wash the rocket (and dry it). Lay the rocket leaves on the plate. Once the vegetables are ready and cooled down, sprinkle them on the rocket so the beetroot and sweet potato are mixed on the salad. Then crumble goats cheese on top of the vegetables. Then sprinkle pumpkin seeds on top of the goats cheese and finally pour from spoon the salad dressing evenly over the salad. And then it's ready to serve and enjoy :).

Essential oils are typically classified into different groups depending on their effects on the body- they can be calming and soothing; grounding and balancing; or uplifting and energising. If you are looking to use essential oils on those days or times of the day, where you really need something that calms your nervous system, then below are several options to choose from (but not limited to those) depending on your preference for smell. Lavender This is one of my favourite essential oils. It instills overall sense of calm, eases any feelings of anxiety, stress and tension in your body. It also supports good night sleep. For aromatic use, add 3-4 drops to your diffuser or couple of drops to your bed-sheets before bedtime. You can also inhale it directly from the bottle. For topical use, dilute 1-2 drops with a carrier oil and massage into any tense area on your body. For restful night's sleep rub underneath your feet as our feet are key absorption points on your body. You can also take a warm bath and add 3-4 drops of lavender oil along with half a cup of Epsom salts into the water. Geranium It has calming effect on nerves and soothes your mind and body from stress. You can use it both topically by mixing 1-2 drops with a carrier oil and massage into your body. Best if applied after a shower. You can diffuse 3-4 drops in a diffuser or just add a drop into your palms, rub together and inhale deeply couple of times. Neroli Reduces feelings of anxiety and encourages relaxation. Promotes positive attitude. For aromatic use diffuse 3-4 drops. For topical use, Neroli works very good on your skin as it helps to soothe it. For a relaxing massage experience, mix Neroli with Lavender and Ylang Ylang with carrier oil and massage into skin. Clary Sage Reduces anxiety from emotional and hormonal imbalance and great for relaxing both the mind and the body as it calms emotions Diffuse 3-4 drops before going to bed or diffuse 2 drops with 2 drops of your preferred citrus oil to elevate positive emotions. For topical use, dilute 1-2 drops with carrier oil and apply on your pulse points and massage into your abdomen. You can also take a warm bath, by adding 2 drops of Clary Sage, 2 drops of Roman Chamomile, 2 drops of Lavender and half a cup of Epsom salts. Roman Chamomile Soothes your body and mind and enhances feelings of calm and relaxation. For aromatic use diffuse 3-4 drops. For topical use dilute 1-2 drops with a carrier oil and apply to the soles of your feet or add 1-2 drops to your moisturiser. You can also take it internally, by adding 1-2 drops to your favourite herbal tea. Caution: Avoid if you are pregnant or breastfeeding. Basil Helps to reduce stress and anxiety both in the body and mind. Also reduces muscle tension and improves mental focus. For aromatic use diffuse 3-4 drops or inhale straight from the bottle. For topical use dilute 1 drop of oil with carrier oil and rub on your temples or dilute 1-2 drops and rub into your tense muscles. Caution: Avoid if you are pregnant, breastfeeding or epileptic. It may also affect blood clotting, so do avoid if you are being treated for this. Jasmine It uplifts the mood and enhances feelings of piece and joy For aromatic use diffuse 3-4 drops For topical use dilute 1-2 drops with a carrier oil and add to your pulse points (neck, wrists, behind the knee) or soles of your feet. Caution: Note that it may cause allergic reaction due to benzyl acetate content Ylang Ylang Has both calming effect on your mind and body as well as uplifting your mood. It also lessens stress and feelings of tension Use it both topically or aromatically (3-4 drops in a diffuser). Topically it's best to mix 1-2 drops with a carrier oil and apply to pulse points (your wrists, neck, groin) or massage into tense areas of your body Melissa Helps to calm and relax both mind and body, but also uplifts and restores positive mood. For aromatic use, diffuse 3-4 drops before going to bed or add it to your palms, rub together and inhale deeply. For topical use, dilute 1-2 drops with a carrier oil and massage into your neck and shoulders.