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

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

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

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

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

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

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

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

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

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

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

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

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

I have never been a coffee-drinker, though I like the smell of freshly grounded coffee. I have always preferred the flavour of teas and when I came across matcha tea (in Japanese 'ground tea') a few years ago, I really enjoyed it. Matcha tea is not your typical green tea- it has been used in Japan and China in tea ceremonies for many centuries and is also known for its cancer-fighting, fat-burning capabilities and as great enhancer of your body's detoxification systems. How is matcha tea grown? Matcha tea is made from the leaves of the Camellia sinensis,  an evergreen tea plant of the Theaceae plant family . All tea (except Rooibos and Honeybush (from South Africa) comes from this Camellia sinensis plant, but the different variations in colour and taste are the result of how it's being processed. The plants that are used to make matcha tea are kept in the shade for two weeks to increase the levels of chlorophyll before the leaves get picked. After harvesting, the tea leaves are steamed, dried and then ground into a fine powder. Unlike other types of teas, matcha contains the entire tea leaves, therefore providing a more concentrated source of nutrients. Matcha has also a strong and distinct flavour. Matcha’s strength is in its polyphenol compounds called catechins, a type of antioxidant which is also found in other superfoods like cocoa beans and other green tea. Catechins are thought to be even more powerful than both vitamins C and E in stopping oxidative damage to the cells. What makes matcha tea so beneficial for your health? The health benefits of matcha tea arrive for those who drink it regularly. Potential benefits range from increased weight loss, lower blood sugar levels, improved heart health and more. Helps with weight loss - s tudies have shown that matcha tea can help to i mprove metabolism and boost fat-burning to help enhance long-term weight loss. Reduces risk of heart disease and hypertension - because of its h igh levels of antioxidants and catechins, some research show that green tea may help reduce the risk of heart problems. Green tea consumption could help to lower your cholesterol levels and also reduce blood pressure to protect against heart disease. May help prevent cancer - studies have shown that matcha tea (and other green tea) consumption could potentially reduce the risk of cancer. Helps with exercise - matcha tea enhances endurance and can help to speed up muscle recovery in those athletes who focus on high-intensity workouts, like burst training. It also reverses cellular damage caused by oxidative stress (from too much exercise) and therefore preventing damage to the muscles and tissues. Relaxed alertness - thanks to the powerful combination of high levels of l -theanine ( an amino acid found naturally in teas from the Camellia sinensis plant) and caffeine. Due to the conditions in which it is grown, it’s estimated that matcha green tea may contain up to five times as much L-theanine than a regular green tea. By drinking matcha tea, you can increase levels of l-theanine and promote alpha waves, which lead to a state of relaxation but still allowing you to be alert. L-theanine also helps to increase levels of dopamine and GABA in the brain, which could benefit conditions like anxiety. Detoxifies the body - matcha’s rich green colour indicates that it's high in chlorophyll. As you know from biology lesson chlorophyll is a type of plant pigment responsible for the absorption of light in the process of photosynthesis, which creates energy. In addition to giving matcha its strong green colour, chlorophyll also helps in body detoxification promoting the elimination of unwanted toxins, chemicals and heavy metals. What should you look out for when purchasing matcha tea? Always check the ingredients label on the package and make sure it only contains matcha Although you may find matcha in tea bag form as well, keep in mind that then you won’t be consuming the whole leaf, so you lose out on benefits If possible opt for organic and non-GMO varieties Ceremonial-grade matcha is the best for making properly whisked tea while culinary-grade can be used to make tea, lattes, baked goods and also used in smoothies and ice cream Low price tag can often be a sign of a poor-quality product- so don't be cheap here. How to prepare your cup of matcha tea? Matcha tea is traditionally made in a very unique and specific fashion. Directions can vary, but here is one easy method for how to prepare matcha tea properly: Fill a kettle with fresh, filtered water and heat it to boiling point Fill a matcha bowl or a cup with hot water and then pour down the sink (this is to warm the bowl/cup) Add 1 teaspoon of matcha powder to bowl or cup Add 60ml (2 ounces) of nearly boiled water Whisk (ideally with a bamboo brush which you can purchase often together with matcha tea) the powder and water briskly for a minute or two until it looks thick and frothy. Add 90 to 120ml (3 to 4 ounces) of water to the frothed tea and enjoy. Side effects of matcha tea Bear in mind that matcha green tea is higher in caffeine than other green teas due to the fact that it contains the entire leaf of the tea plant. However, it is still much lower in caffeine than coffee , with around 70 milligrams of caffeine per cup. Matcha green tea may not be the best choice if your body is sensitive to caffeine. It’s best to keep intake of the tea in moderation, consume it before 12am and definitely avoid around bedtime. Drinking green tea on an empty stomach can lead to stomach pain and nausea. Therefore it’s best to drink it after a meal, especially if you have any issues with acid reflux. If you have iron-deficiency, it’s important to know that green tea consumption can cause a decrease in the absorption of iron from the food you eat. Because of its caffeine content, it’s also not recommended for children or for those women who are pregnant or breastfeeding. Finally, green tea can interact with some medications, so check with your health doctor before consuming matcha if you do take medications or have any ongoing health concerns. If you want to learn more about coffee, it's health benefits as well as why drinking too much of it is also not good from this article .

My son turned 13 today and one of his birthday wishes was to get blueberry muffins for breakfast. And since it's sometimes a struggle to get kids to eat the same food us as parents, I decided to create two versions of it- a healthy version and more child-friendly version. It took in total 45 minutes to bake the muffins. Almost all the muffins were eaten and since my sister asked if I can share a recipe, I thought I will share in the blog. You never know when any of you need an idea what to bake for your child's birthday or for any other occasion. Interestingly, children who ate also the healthier version of the muffin said it was very tasty. Blueberry muffins with wholewheat flour Makes 12 Ingredients 1 3/4 cups of wholewheat flour 1/2 tsp of baking soda 1 tsp if baking powder 1/2 teaspoon of fine sea salt 1/2 tsp of cinnamon (I use Ceylon) 1/3 cups of coconut oil 1/2 cup of raw honey or maple syrup or palm sugar 2 room temperature eggs 1 cup of plain Greek yoghurt 2 tsp of vanilla extract 1 1/2 cups of blueberries 1 tbsp of raw cane sugar for sprinkling on top Instructions Preheat the oven to 215C (400F). In one bowl whisk together first all the dry ingredients (flour, baking soda, baking powder, salt, cinnamon). In another bowl mix first together melted coconut oil and honey (or if you use maple syrup or palm sugar). Then beat in eggs and finally add Greek yoghurt and vanilla. Mix the wet ingredients into dry ingredients. Before you add blueberries into the mixture, put 1tsp of flour and mix into blueberries in a separate bowl. Very gently fold the blueberries into the batter. Grease the muffin tray and put the paper muffin liners into the tray. Then scoop the batter into the liners. Sprinkle the top of the muffins with raw cane sugar. Put in the oven and bake for 19 minutes until the muffins are golden brown. Cool them slightly before eating. You can also freeze the muffins. Blueberry muffins with almond flour and cassava flour Makes 12 Ingredients 1 cup of almond flour 1 cup of cassava flour 1/2 tsp of baking soda 1 tsp if baking powder 1tsp of fine sea salt 1tsp of cinnamon 2 tsp of cacao nibs 2 tsp of vanilla extract 4 tbsp of honey or maple syrup or palm sugar 1 cup of coconut milk (full-fat) 4 tbsp melted coconut oil 2 room temperature eggs 1 1/2 cups of blue berries Instructions Preheat the oven to 215C (400F). In one bigger bowl whisk first together all the dry ingredients (almond flour, cassava flour, baking powder, baking soda, salt, cinnamon). In another smaller bowl mix first together melted coconut oil and honey (or if you use maple syrup or palm sugar). Then beat in eggs and finally add coconut milk and vanilla extract. Mix the wet ingredients into the dry ingredients. Mix in the cacao nibs. Before you add blueberries into the mixture, put 1tsp of almond flour and mix into blueberries in a separate bowl. Fold the blueberries very gently into the batter. Grease the muffin tray and put the paper muffin liners into the muffin tray. Then scoop the batter into the muffin liners. Put muffins in the oven and bake for 19 minutes until they are golden brown. Cool them slightly before serving. Enjoy!

Apple cider vinegar (ACV) has been a popular home remedy for various health issues. While some studies suggest potential benefits, it's important to approach these claims with caution due to limited scientific evidence.​ Potential Health Benefits: Blood Sugar Control :  Some research indicates that ACV may help lower blood sugar levels by slowing the digestion of carbohydrates. However, these effects are generally modest, and more comprehensive studies are needed to confirm these findings. If you do consume apple cider vinegar prior to a meal, put 1 tbsp of apple cider vinegar into a big glass of water, drink with a straw and rinse your mouth with water after drinking to lower the acidity level in your mouth. Weight Management:  ACV has been associated with increased feelings of fullness, which might lead to reduced calorie intake. Nonetheless, the evidence supporting ACV's role in significant weight loss is not strong, and it should not be considered a primary weight loss strategy. ​ Antimicrobial Properties:  ACV possesses antimicrobial properties, which can help kill harmful bacteria. However, its effectiveness as a disinfectant or treatment for infections requires more research. ​ Uses and Considerations: Culinary Uses:  ACV is commonly used in salad dressings, marinades, and pickling due to its tangy flavour.​ This is how I like to use apple cider vinegar. Topical Applications:  Some people apply diluted ACV to the skin for conditions like acne or dandruff. However, undiluted ACV can cause skin irritation, so caution is advised. Safety and Side Effects: Digestive Issues:  Consuming ACV may cause or worsen indigestion in some individuals.​ Tooth Enamel Erosion:  The acetic acid in vinegar can erode tooth enamel over time. It's advisable to dilute ACV with water and rinse your mouth after consumption. ​ Medication Interactions:  ACV can interact with certain medications, including insulin and diuretics. Individuals on these medications should consult their healthcare provider before incorporating ACV into their routine.  How to make apple cider vinegar at home? It's very easy, but does require time, attention and patience. Take a 1.5L or 3L glass bottle. Cut the apples in half or quarters and remove the core, but keep the skin on. Then, chop them into 2-3cm thick pieces. Fill the bottle with apple pieces up to the neck. It's best to use organic, locally grown apples when they are in season. Next, fill the jar with filtered water. For a 1L jar, mix in 1 heaped tbsp of raw cane sugar, or 3 heaped tbsp of sugar for a 3L jar. Stir well to dissolve the sugar in the water with the apples. Cover the jar with a tea towel and secure it with a rubber band, or use a paper coffee filter with a rubber band. Place the jar on the counter, out of direct sunlight, and keep it at a temperature of 21-23°C. Every day for 2 weeks remove the cover and mix the apples in the water with a wooden stick or spoon. Stirring prevents mould. During this period, you'll observe the apples becoming more brown and the liquid turning cloudy. Small bubbles should form, and it will begin to have a slight smell of hard apple cider. A yellowish-white sediment may settle at the bottom, which is completely normal. However, any visible fuzzy green or white mould on the surface is not normal and should be discarded. After two weeks of daily stirring, it’s time to strain the apples from the liquid. To do this, place a fine-mesh strainer over a large bowl and slowly pour the contents of the crock through it. Cheesecloth or any suitable alternative will work as well. The strained apples can be composted. Transfer the liquid to a clean glass container of the appropriate size and cover it just as you did before. Store your covered crock in a cool, dark place for at least one month, or longer if desired. During this time, the bacteria will continue converting sugar or alcohol into acetic acid, gradually turning your apple cider into vinegar. The fermentation speed depends on the storage conditions and the type of apples used. You can let it ferment for 2 to 3 months before bottling. After the first month, taste your vinegar. If it’s tangy enough for your preference, proceed to the next step. If not, allow it to ferment longer. You can also use pH test strips to check acidity; finished apple cider vinegar should have a pH between 2 and 3. Note: During fermentation, a layer of SCOBY (similar to kombucha ) may form on top. This thin, smooth, off-white membrane is a combination of beneficial bacteria and yeast. It’s completely normal and harmless. You can discard it when you're ready to bottle the vinegar. Once your vinegar reaches the perfect fermentation level, transfer it to bottles with tight-fitting lids for storage. You can reuse old ACV bottles or opt for swing-top bottles. Since apple cider vinegar is naturally acidic, it doesn’t need to be refrigerated for safety. Store it in a cool, dark place. If you prefer, refrigerating some of your vinegar can help preserve its flavour by slowing down bacterial activity and preventing further fermentation. Many people enjoy their ACV chilled. Homemade apple cider vinegar will stay good for up to five years when stored at room temperature, though its best quality and flavour are usually within the first two years. I used apple cores left from chopping the apples and put them in a smaller jar to see how the vinegar comes out different. What to look out for when purchasing apple cider vinegar from a grocery store? When you purchase apple cider vinegar make sure you look for organic, raw (unprocessed and unheated) and unfiltered. The liquid should look murky as it should contain the 'mother' so you get the full benefits- it states on the product label 'with mother'. Conclusion: While apple cider vinegar may offer some health benefits, the current scientific evidence does not support many of the widespread claims. It's best used as a culinary ingredient rather than a health supplement. If you consider using ACV for health purposes, consult with a healthcare professional to ensure it's safe and appropriate for your situation. If you want to embark on your own better health journey, if you want to improve your diet, do reach out to me for nutrition counselling and health coaching at info@katrinpeo.com . Resources: Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study Evidence That Daily Vinegar Ingestion May Contribute to Erosive Tooth Wear in Adults Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression Examination of the antiglycemic properties of vinegar in healthy adults Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study 6 Health benefits of apple cider vinegar

Magnesium deficiency is one of the main deficiencies in many adults, yet it's one of the top most important mineral for the body as its being used by more than 300 biochemical reactions in the body. In this blog post I will cover, what are magnesium benefits for the body, how do you know you are deficient from it, from what foods can you get it and what type of magnesium supplement to choose depending on what you need bodily part or function needs more support. Why do you need magnesium? Magnesium is an essential mineral and an electrolyte and it's needed for: supporting function of your muscles, nerves and body tissue helping you to fall asleep and also treating insomnia regulating your blood pressure keeping your bones strong and helps to prevent osteoporosis neutralising your stomach acid helping to move stools through the intestine to prevent constipation increasing your energy levels and making sure you get enough oxygen into your body when exercising calming nerves and anxiety as not enough magnesium in the body can raise your cortisol levels managing depression supporting treatment of asthma symptoms regulating levels of potassium and calcium, where magnesium transports calcium and potassium ions across cell membranes (important for bones) prevention of migraine headaches libido and fertility protecting your body from onslaught of toxins and free radicals Your kidneys control the levels of magnesium and excrete it into the urine. As the body uses magnesium every day for normal functions like muscle movement, heartbeat, hormone production, we can easily become depleted if we don't focus on making sure we receive it from the food we eat. Magnesium is naturally present in several foods, synthetically added to some food products, and available in supplement form. It’s also found in some of the over-the-counter medicines, such as laxatives and antacids. Why do we get depleted of magnesium? Digestive disorders that cause malabsorption of magnesium and other types of minerals in your gut Depleted soil (less minerals) High rates of antibiotic use and use of other prescription drugs If you have issues with liver, kidneys, experience frequent vomiting or have had heart failure Eating highly processed foods Certain medications like proton pump inhibitors for acid reflux (Nexium, Zantac, Prilosec etc), statins, blood pressure medications, diuretics etc. How do you know you are deficient of magnesium? Some of the symptoms that occur when you are deficient: Muscle, weakness, aches and spasms Anxiety and mood swings Poor digestion Sleep problems and insomnia Restless leg syndrome High blood pressure and heart palpitations Kidney and liver issues Eclampsia and pre-eclampsia Tooth cavities Fungal infections and recurrent bacterial infections due to suppressed immune system Worsened PMS symptoms Nutrient deficiencies, such as vitamin K2, calcium, potassium, vitamin B, as magnesium level of absorption is connected to the levels of these vitamins. Also high levels of vitamin D could lower magnesium stores in the body. How can you detect your current magnesium levels? It's difficult to assess your magnesium levels as most magnesium is inside your bones and cells and not in your blood. That's why hoping to get the a good understanding of your actual magnesium levels in your body from your blood does not work. There is no way of getting 100% accurate results, but th e most common method is by measuring serum magnesium concentrations in your blood or by measuring concentrations in your saliva and urine. How much magnesium do we need ? Even though compared to other nutrients we need magnesium in small amounts, we must replenish our magnesium stores on a regular basis- mainly from food, but also supplementing if and where needed (older adults, people under a lot of stress, athletes, people with previously mentioned health issues). The amount that's needed, really depends on the person, current state of health. It's not really possible to consume too much magnesium from food as what the body doesn’t need is flushed out in the urine. It is possible to overdose with supplements though it's rare- best to talk to your healthcare provider and to follow the guideline on the supplement bottle. Pull back by reducing the dose if you experience diarrhoea. Foods that contain magnesium I list here magnesium rich foods, sorting them from highest to lowest depending on the amount of magnesium you get from the specific food. A good guideline is that if a food contains dietary fibre, it also probably contains magnesium. Wheat bran Amaranth Dark leafy greens (spinach, kale, chard) Sunflower seeds Legumes (black beans, mung beans) Mackerel Almonds Cashews Flaxseeds Dark chocolate Potatoes Pumpkin seeds Avocado Bananas Broccoli Brussels sprouts Magnesium supplements Magnesium supplements are available in different forms and their absorption rate and bioavailability differs. When purchasing magnesium supplements, make sure you choose the right one depending what your body needs at what stage or day of your life. Usually the ones that need to be dissolved in water are better absorbed in the gut. For constipation For constipation you need magnesium that does not absorb well in the body, which include: Magnesium Oxide- most poorly absorbed magnesium and therefore not good to use for magnesium deficiencies, but can be used for short-term of relief of heartburn, indigestion and constipation Magnesium Citrate- contains magnesium and citric acid (for short term use), easily absorbed by the body and good for constipation Magnesium Hydroxide The above magnesium supplements are great to take along when you travel and have long-haul flights to aid with digestion due to long hours of sitting. All of these can have laxative effect when taken in high doses so pull back when this occurs. For increasing your magnesium levels in the body and calming your nerves, plus have less laxative effects on the body Magnesium Glycinate (also called Magnesium Biglycinate, Magnesium Diglycinate)- easily absorbed, aids with sleep, leaky gut and great for nerve pain. Best for anyone with deficiency. Magnesium Chelate- found in the foods naturally and highly absorbable. It bounds to multiple amino acids. Magnesium Lactate- easily absorbed by the body and gentler on the digestive system that other types of magnesium, so good for those people who need to take larger doses. For muscle aches, spasms and pains, chronic fatigue and fibromyalgia symptoms Magnesium Chloride- most bioavailable form of magnesium, typically found in sea water. You can get it in a capsule or tablet form, but also in oil form and apply on skin to relieve muscle soreness Magnesium Malate- contains magnesium and malic acid, which is a key component in energy production in the body. For brain health, memory, learning, sleep, brain injuries and ADD Magnesium L- Threonate (Magtein) or Magnesium Glycinate For cardiovascular health and energy production in the heart Magnesium Taurate and Magnesium Orotate- great to use with heart palpitations, high blood pressure, high blood sugar Epsom salt (also known as Magnesium Sulfate) A good way to get your magnesium levels up is to enjoy a bath with Epsom salt. Helps with sore and aching muscles and good for general detox of the body. The best time to take mineral supplements like magnesium is right before bed or have half a dose in the morning and half a dose in the evening. Here are a few magnesium supplements I have been recommended, have tried or what medicine practitioners, nutritionists, health experts recommend: - BioOptimizers Magnesium Breakthrough - Biocare magnesium supplements - Puhtistamo Tripla magnesium - AvalonX Magnesium 8 If you are having digestive issues, health goals you want to reach, you want to improve your nutrition and you are looking for someone who can support and guide, don't hesitate to reach out to me for nutrition counselling and health coaching at info@katrinpeo.com .

I got my scoby from my mother three years ago and I have managed to keep it alive till today. I am consuming Kombucha on a regular basis, but more like once or twice a week not on a daily basis. I am sure majority of the people out there already know what is Kombucha, have tried it- some of them love it, some of them don't. It is a matter of taste, truly. In this blog, I will try and cover as much as possible all about Kombucha- it's health benefits, why you should be mindful not over-consuming it and how to make it. What is Kombucha? Known for over 2,000 years Kombucha is a fermented and cultured health drink. It's made from a bacterial culture, called SCOBY (Symbiotic Culture of Bacteria and Yeast), that creates probiotics and enzymes , black tea and sugar. Chinese call it Immortal Health Elixir. Following the fermentation process, Kombucha turns into carbonated drink, which contains probiotics, enzymes, vinegar, B-vitamins and acid. The fermentation process also produces lactic acid, which gives Kombucha its distinctly sour taste What are the health benefits of Kombucha? Promotes digestive health- it has detoxification and cleansing properties as it contains glucaric acid, probiotics, enzymes and amino acids , which all help to increase your energy levels, help with both cleanse within the body and support your body's detoxification processes. As you hopefully have learnt from my other posts, probiotics are involved in everything from immune function, nutrient absorption to mental health. Great source of antioxidants as Kombucha is typically made with black tea (high in flavonoids) to promote immune support and fat loss. Glucaric acid is actually created during the process of fermentation. Good of your body's ph balance and joint health as it contains glucosamines and hyaluronic acid Supports mental health due to its content of B-vitamins (pyridoxine (B6), riboflavin (B2) , folate (B9), thiamine (B1), cobalamin (B12)) Fights bad bacteria as the live cultures in Kombucha can destroy bad bacteria that are responsible for infections in your body Supports the management of diabetes, liver and kidneys if you are consuming low-sugar varieties. How to make Kombucha at home? It's very easy to make it. On the photo I have a 3l jar, which typically lasts for me over a month. What you need: A glass jar A piece of cloth or coffee filter Rubber band 1 SCOBY disk- best source if you don't know if any of your friends have it, is to ask from your yoga teacher. It is possible to divide the SCOBY into smaller parts as it is layered and it produces baby SCOBY'S. But make sure it is given to you in a kombucha liquid as SCOBY requires it for fermentation (same as you make kefir over and over again, using a little bit from the previous batch to start the new kefir process again) 3l of filtered or distilled water 1/3 or 1/2 a cup of of organic raw cane sugar or raw honey 1 1/2 tsp of black tea (people do make it from green tea as well, but it's a matter of preference. I like it more with black tea than with green tea). 1 cup of pre-made kombucha Instructions: Bring water to boil and add sugar. Dissolve the sugar in the water Then add the black tea in a tea diffuser (make sure you use something you can close so the tea leaves don't leak into the liquid. Let it stand for 10-15 minutes. Remove the tea diffuser Let the liquid cool down to room temperature. Pour it into the jar Add the pre-made kombucha to the liquid Drop in thee SCOBY Cover it with a cloth or coffee filter and use a rubber band to close it. It's important that the air can pass through, therefore, don't use any thick cloth. Allow the final liquid to sit for 7-10 days in a warmer dark place. Depending whether you want more or less acid, you can start to consume it after 3-4 days or wait longer as then Kombucha becomes more acidy and develops also more taste. How much should you be drinking Kombucha to see the health benefits? Kombucha is fantastic for health if you consume it in moderation. Drinking it regularly is a great way of supporting your immune system on top of other things you do to keep your health strong. You don't need a lot to reap the benefits of Kombucha. If you haven't tried it before, I would start with couple of tablespoons every other day. I would not drink it more than half a glass a day and leave couple of days in between. It's best if you incorporate it as one of your sources of probiotics and opt for variety you get from different foods and drinks. Side Effects There are some kombucha precautions that you may want to consider. Be sure to use sterile equipment when making Kombucha at home and opt for high quality ingredients. Some people do experience allergic reactions, bloating, nausea when drinking Kombucha. Because Kombucha can be highly acidic, people with stomach ulcers, heartburn or generally sensitive to acidic foods should be cautious when consuming it. People who are histamine intolerant should be mindful when drinking Kombucha, as it is fermented and fermented foods in general are increasing the histamine release in the body. If you are suffering from candida overgrowth or small intestinal bacterial overgrowth, it is better to avoid drinking Kombucha as the Kombucha does contain several strains of yeast. While some yeast are good for the body, others are not. And you don't know what yeast a particular Kombucha you are planning to drink contains. Note: If you are buying Kombucha from a store, do check the sugar content in the nutrition facts. Remember 4g is 1tsp of sugar.

Since I have been following a gluten, sugar and lactose free diet for years, I also tried to find banana bread recipe that worked for me. For me banana bread is something you don't need great baking skills, as it's pretty forgiving for bakers like me, who like to be be creative in the kitchen. I use different flours- almond, coconut, plantain, gluten-free oats blended fine depending on what's available at home and might also switch between different nuts, like walnuts, pecan nuts and sometimes add dark chocolate chips or cocoa nibs of additional flavour. Below is the basic recipe I use. Gluten-free, refined sugar-free, lactose-free banana bread Ingredients 3 bananas (when typically I choose greener bananas when purchasing bananas due to their higher pre-biotic fibre, then for banana bread make sure you use the yellow and ripe ones as they give more juiciness to the bread). I smash 2 and keep one sliced for decoration. 3/4 cups (3oz) of almond flour 1/4 cups (3/4oz) of coconut flour 3/4 tsp of baking soda 1/2 tsp of cinnamon (I use Ceylon cinnamon) 2 tbsp of melted extra virgin coconut oil 3 eggs 1/4 cup (2 1/2oz) of honey or maple syrup (you can also do without as bananas give quite a bit of sweet taste to the bread 2 tsp of vanilla extract 1/2 cup (1 1/2oz) of walnuts Instructions Pre-heat your oven to 180C (350F) and use either a loaf tin lined with parchment paper or silicone loaf pan. Mix together all the dry ingredients: flour, soda, cinnamon. In another bowl mix together wet ingredients: mashed banana, eggs, coconut oil, vanilla and maple syrup or honey. Mix the wet ingredients into dry ingredients until a batter is formed. Lastly fold in slightly chopped walnuts Put the mixture into the lined baking tin or silicone loaf pan. Put the sliced bananas on top on the mixture, laid out. Bake the bread in the oven for 50 minutes. You can test with a toothpick at the end- if it comes out clean when inserted in the middle of the bread, it's ready. Cool down slightly and enjoy its own or with normal butter, cinnamon butter, smooth goat's cheese spread. You can also try this chocolate banana bread recipe .

Dry-brushing is something I had for the first time done to me now some years ago in a spa in Estonia. The therapist brushed through the whole body and then brushed chocolate mask allover me. I truly enjoyed the whole treatment and it left me feeling energised yet calm and with a soft and youthful skin. Dry-brushing has now turned into my daily 3 minute morning habit. Why dry-brushing is good for your health? It stimulates the lymphatic system As you know we have a lymphatic system (a network of delicate tubes) running throughout our body. Its main role is to manage fluid levels in your body, deal with cancel cells and other cells that could result in a disease, react to bacteria and absorb some of the fats in your diet from the intestine. In summary, lymphatic system role is to remove toxins from your body and prevent you from getting sick. If your skin has too many dead skin cells or toxins, it may not be able to eliminate waste from the body that easily. So one of the ways you can keep your lymphatic system working properly, is to practice dry-brushing. If your skin is healthy, it's easier for the body to release toxins. Removes dead skin When you are young, your skin renews itself. When you get older, it's good to support the process of removing the dead skin to have a healthier skin and fresher appearance. As skin is our largest organ, it's also one of the main area where we excrete toxins. Reduces cellulite on your body Dry-brushing helps to stimulate the cells underneath the skin and break down toxins. As you know cellulite is often caused by the fluid retention, lack of circulation in addition to increased body fat and by any hormonal imbalances. So brushing the skin will help to get the fluids moving. Unclogs clogged pores Your pores on your skin can get clogged fro all the different cosmetics, dead skin cells and pollutants from the air. Dry brushing will help to unclog the pores, so your skin can absorb more nutrients and is able to release the toxins more easily. Relives stress and rejuvenates nervous system As from my own experience, having the dry-brushing done on the body, it truly helps with lowering stress or any anxiety you might have. How to do dry-brushing? First of all get yourself a natural bristle brush (don't use anything synthetic). If you have the brush with a long handle, that will help you reach all areas on your body. Take off clothes and stand in the shower or in the bath so you won't dirty floors with dead dry falling skin. Always start at the bottom of your feet and move with soft motions towards your heart. Go over the whole body dry-brushing towards your heart. But don't also overdo it and press too hard so you don't end up damaging your skin. Be extra gentle on the sensitive areas of your body. Shower after dry-brushing. Wash your dry-brush regularly as well to remove any dead skin or essential oils if you use them (read below). If you want, you can also use essential oils when dry-brushing. Add a drop or two of the preferred essential oil on the brush before dry-brushing. Below are some suggestions, depending what you want to achieve. To support detox- melaleuca, lemon (with lemon, since it's photo-toxic, avoid sun-exposure 12-24h after using it on skin) For extra energy- cedar-wood, black pepper For stress and calmness- lavender, patchouli, wild orange For tones skin- rosemary, cypress, grapefruit (same as with lemon, avoid sun-exposure) You can also add a drop I hope that dry-brushing ends up on your daily self-care activity list, giving you that extra me time and time to care for your body. If you haven't tried tongue-scraping and oil pulling yet to improve your oral health, it's definitely worth trying it. Read more here about tongue scraping and oil pulling . If you want to explore more how you can support your health with good health habits or how to improve your nutrition, reach out to me for health and nutrition coaching at info@katrinpeo.com .