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Since high blood pressure is a topic that has come up with several of my clients, I thought of covering it in my blog focusing on the causes but also on natural strategies through food and lifestyle modifications to lower the blood pressure. Over the past two decades, research has revealed a concerning trend: a significant portion of the global population, particularly in economically developing nations, grapples with high blood pressure, also known as hypertension. An estimated 1.28 billion people worldwide have hypertension, but there is a lot one can do to lower the blood pressure and avoid or heal from chronic health conditions caused by high blood pressure. What is High Blood Pressure? High blood pressure, or hypertension, occurs when the force exerted on the arteries and blood vessels by the circulating blood becomes too elevated. This strain on the arterial walls places added stress on the heart and can lead to severe health complications, including: blocked or ruptured blood vessels arterial damage aneurysm heart failure reduced kidney function vision loss loss of cognitive function: concentration, memory and ability to learn high cholesterol, high insulin, increased waist size stroke heart attack diabetes Blood pressure readings consist of two numbers: systolic (upper reading) and diastolic (lower reading) pressure. The systolic pressure represents blood force during heartbeats, while diastolic pressure reflects blood pressure when the heart is at rest. A reading above 140/90 mm Hg is considered indicative of hypertension. Normal blood pressure is less than 130/85 mm Hg. Low blood pressure is when it measures in a relaxed state below 100/60 mm Hg consecutively. Causes of High Blood Pressure Several factors contribute to high blood pressure, including: a high-sodium diet high sugar and refined carbs diet causing spiking of insulin and insulin resistance (when your body is producing high amounts of insulin, your body is retaining water and sodium, which increases the blood volume emotional stress excessive alcohol intake excessive caffeine consumption smoking obesity physical inactivity Natural Strategies to Lower Blood Pressure Weight Loss : Shedding excess weight can significantly reduce blood pressure levels. Studies have demonstrated a direct correlation between weight loss and decreased blood pressure, emphasising the importance of maintaining a healthy weight to stabilise neurohormonal activity. Dietary Changes : Consuming a diet rich in vegetables, fruits, and high-fibre foods as well as focusing on blood-sugar stabilising diet can aid in lowering blood pressure. Limiting sodium intake (in a modern unhealthy diet people mostly get too much sodium by consuming ultra-processed foods ). Learn in this article more about salt, from which food sources people typically get in excess and how to reduce it . Prioritising protein consumption , where you get 0.8-2g of protein per body weight kg depending on your age and physical activity. Incorporating potassium-rich foods (avocados, sweet potatoes, spinach, watermelon, coconut water, legumes (beans and lentils), tomato paste, butternut squash, potatoes, dried apricots, Swiss chard, beets, pomegranate, cod, salmon, sardines, banana) Consuming omega-3 fatty acids found in sources like oily fish (salmon, herring, sardines, mackerel), egg yolks, hemp seeds, ground flaxseeds, walnuts, chia seeds, cod liver oil as well as good quality oils like olive oil, hemp seed oil, camelina oil can have beneficial effects. Quercetin for blood vessels strengthening (found in raw red onions, apples, peppers, blueberries, bilberries, blackberries, dark cherries, cranberries, tomatoes, broccoli, cabbage, sprouts, kale, spinach, citrus fruits, cocoa, buckwheat, asparagus, olive oil, green tea, rooibos tea, legumes, sage, red wine) Resveratrol for atherosclerosis (found in red grapes, red wine, raw cocoa, blueberries, lingonberries, bilberries, mulberries, cranberries, peanuts, pistachios, soy) Consuming apple-cider vinegar in water prior to meals reducing glycemic impact of your meals Intermittent Fasting : Where you make sure you give your body 12-16h rest during night from food. You can learn more about intermittent fasting and how to go about it from this article . Regular Exercise : Engaging in physical activity for at least 20 minutes a day can help maintain a healthy weight and lower blood pressure. Both aerobic exercise and strength training have been shown to effectively reduce blood pressure levels. Stress Reduction : Practicing relaxation techniques such as deep breathing , meditation, and mindfulness can help alleviate stress and lower blood pressure levels. Adequate Sleep : Ensuring quality sleep is essential for maintaining healthy blood pressure levels. Establishing good sleep habits and addressing conditions like insomnia and sleep apnea can contribute to overall good cardiovascular health. Sun Exposure : natural infrared in sunlight will penetrate into the blood vessels and activate nitric oxide, which helps to dilate blood vessels and protect mitochondria in the blood vessels. Supplements : Fish oil supplements, rich in omega-3 fatty acids, have been shown to reduce inflammation and lower blood pressure. Magnesium supplements on top of consuming magnesium rich foods can also help relax blood vessels and reduce the risk of stroke. Stoping Smoking : Quitting smoking is crucial for reducing the risk of heart disease and lowering blood pressure levels. Regular Monitoring : Monitoring blood pressure regularly, particularly as one ages, is vital for early detection and management of hypertension. Professional check-ups every six to twelve months can help you stay informed about your cardiovascular health status. Here are a few links to well-known and respected health professionals to learn more about hypertension: Natural ways to lower blood pressure - Dr. Axe Hypertension - Dr. Jockers Treating the underlying causes of high blood pressure - Dr. Mark Hyman with Dr. George Papanicolaou Ways to lower high blood pressure - Zoe High blood pressure poses a significant health risk worldwide, but adopting natural strategies such as weight management, dietary modifications, stress reduction, adequate sleep, and exercise, can help lower blood pressure levels and mitigate associated risks. By incorporating these lifestyle changes and seeking professional guidance from your health care provider and nutritional guidance from nutritionists, you can take proactive steps towards maintaining optimal cardiovascular health. Don't hesitate to reach out to me at info@katrinpeo.com for nutrition counselling and health coaching to improve your current nutrition and lifestyle habits.

Polyphenols are a category of naturally occurring compounds found in plants, recognised for their significant health benefits. These compounds are abundant in fruits, vegetables, tea, coffee, chocolate and also in red wine. Over recent years, polyphenols have garnered attention for their potential role in promoting health and helping to prevent various diseases. In this article I delve into what polyphenols are and write about their numerous health benefits. What Are Polyphenols? Polyphenols are a type of micronutrient found in fruits, vegetables, whole grains, tea, coffee, and red wine. These compounds act as powerful antioxidants, helping to neutralise harmful free radicals in the body. Free radicals can cause cellular damage, contributing to aging and the development of various chronic diseases, including cardiovascular disease, diabetes, and cancer. There are over 8000 different types of polyphenols and they are classified into several groups based on their chemical structure: Flavonoids : Found in fruits, vegetables, tea, and wine. Examples include quercetin, kaempferol, and catechins. Phenolic acids : Present in coffee, fruits, and whole grains. Common types include caffeic acid and ferulic acid. Polyphenolic amides : Found in chili peppers and oats. Capsaicinoids are a primary example. Stilbenes : Such as resveratrol in grapes, red wine, cranberries, blueberries cocoa Ellagic acid : Found in berries, apples, grapes, pomegranate, walnuts, cashews, pecans, pistachios. Lignans : Such as secoisolariciresinol, found for example in linseeds, carrots wholegrain rye and other grains Health Benefits of Polyphenols Polyphenols offer us a range of health benefits, supported by extensive research . Here are some of the key advantages: 1. Antioxidant Properties Polyphenols are powerful antioxidants that protect the body's cells from damage caused by free radicals. This oxidative stress is linked to chronic diseases like cancer, cardiovascular disease, and neurodegenerative disorders. By neutralising free radicals, polyphenols help maintain cellular health and prevent disease progression. 2. Anti-inflammatory Effects Chronic inflammation is a precursor to many health issues, including arthritis, heart disease, and diabetes. Polyphenols exhibit strong anti-inflammatory properties, helping reduce inflammation and associated risks. For instance, flavonoids like quercetin have been shown to inhibit inflammatory pathways, providing relief from conditions like asthma and rheumatoid arthritis. 3. Cardiovascular Health Polyphenols contribute significantly to heart health. They help improve endothelial function, lower blood pressure, reduce LDL cholesterol levels, and increase HDL cholesterol levels. The flavonoids in dark chocolate and red wine, for example, have been linked to a reduced risk of heart disease. 4. Cancer Prevention Several studies suggest that polyphenols possess anticancer properties. They help prevent cancer cell proliferation, induce apoptosis (programmed cell death), and inhibit tumor growth. Green tea polyphenols, particularly catechins, have shown promise in reducing the risk of various cancers, including breast and prostate cancer. 5. Brain Health Polyphenols play a crucial role in maintaining brain health and cognitive function. They enhance memory, learning, and protect against neurodegenerative diseases like Alzheimer's and Parkinson's. The antioxidants in polyphenols help reduce oxidative stress in the brain, thus preserving cognitive abilities with aging. 6. Gut Health Polyphenols also benefit gut health by promoting the growth of beneficial gut bacteria . They act as prebiotics , supporting the microbiome's balance and enhancing digestive health. Foods rich in polyphenols, such as berries and green tea, contribute to a healthier gut environment. Sources of Polyphenols To reap the health benefits of polyphenols, incorporate a variety of polyphenol-rich foods into your diet, for example but definitely not limited to below plant foods and beverages: Fruits : Apples, grapes, cherries, berries, and citrus fruits, olives Vegetables : Spinach, onions, broccoli, and artichokes Legumes: Beans and lentils Nuts and seeds : Flaxseeds, walnuts, pecans and chestnuts Dark chocolate : Opt for varieties with a high cocoa content (85% and higher cocoa) Whole grains : Oats, wholegrain rye and wheat, and brown rice Beverages : Green tea, black tea, moderate coffee, and occasional red wine Oils: Extra-virgin olive oil, extra-virgin coconut oil Data source: Tim Spector book Food for Life Polyphenols are a vital component of a healthy diet, offering a multitude of health benefits ranging from antioxidant and anti-inflammatory effects to heart, brain, and gut health. There is a reason, why it's recommended to consume a minimum of 30 different plant foods per week or have 80% of your diet plant based and 20% animal source based. By including a diverse array of polyphenol-rich foods in your daily diet, you can harness these powerful compounds to enhance your overall well-being and protect against chronic diseases. Prioritise natural sources of polyphenols to optimise your health and longevity. If you are looking to improve your diet, but are not sure where to start, don't hesitate to reach out to me for nutrition counselling and health coaching at info@katrinpeo.com .

Menopause is a significant transition in a woman's life, marking the end of her reproductive years. Women spend an average 40% of their lives in menopause and it's unfairly little talked about. If you search Pubmed (a source of biomedical and life sciences literature used by health and medical professionals for supportive data) for 'pregnancy', you get around 114,000 articles. If you search for menopause, you get around 9,700 articles. If you search for menopause and nutrition, you get around 550 articles- clearly a scientific research area that lacks funding and attention. Understanding what happens during perimenopause and menopause period and how to manage it through nutrition and lifestyle can significantly enhance woman's well-being. This article explores the stages of peri-menopause and menopause, the changes in a woman's body, and provides actionable tips for maintaining health and vitality. Photo source: Unsplash Understanding Perimenopause and Menopause Perimenopause  is the period leading up to menopause, often starting in a woman's 40s but sometimes as early as her mid-30s. During this time, the ovaries gradually produce less oestrogen, leading to irregular menstrual cycles and a range of symptoms. Menopause  is officially diagnosed after a woman has gone 12 months without a menstrual period. The average age for menopause is 51. This stage signifies the end of ovarian function and a significant drop in oestrogen and progesterone levels in a woman's body. Changes in the Body During Menopause The hormonal shifts during peri-menopause and menopause (decline in oestrogen, progesterone, testosterone) cause various physical and emotional changes, including: Hot Flashes and Night Sweats:  Sudden feelings of heat, often accompanied by sweating and redness, are common. Mood Swings:  Hormonal fluctuations can lead to irritability, anxiety, depression and brain fog. Sleep Disturbances:  Many women experience insomnia or disrupted sleep patterns. Weight Gain:  A slower metabolism can lead to weight gain, especially around the abdomen. Women have a higher risk developing type II diabetes in this stage of life. Bone Density Loss:  Decreased oestrogen levels can result in weakened bones, increasing the risk of osteoporosis. Frozen Shoulder (you feel pain and like your arm is stuck) Cardiovascular Changes:  The risk of heart disease increases in menopause due to increases in cholesterol levels and blood pressure. Hair Loss, Brittle Nails and Wrinkles Vertigo and Tinnitus : changes in oestrogen can affect the inner ear, also having an impact on our balance Vaginal Dryness Both oestrogen and progesterone have a health protective role in a woman's body. Testosterone decline in menopause affect drive for life and also our sex life. Approaching Nutrition During Menopause A well-balanced diet can help manage symptoms and reduce health risks associated with menopause. Here are key nutritional strategies: Eat 80% Plant Based and 20% Animal Based Foods - think Mediterranean menu Focus on Calcium and Vitamin D together with Vitamin K2:  Essential for bone health, these nutrients help prevent osteoporosis. Include dairy products (fermented dairy (kefir, plain yoghurt), goat cheese, cottage cheese, leafy greens (cooked kale, spinach, collard greens, broccoli, cauliflower, Brussels sprouts), beans, sardines with bones, sesame seeds, almonds. K2 vitamin you can get from natto, sauerkraut, chicken, beef liver, eggs, cheese (Pecorino, Gouda, Gruyere, soft cheese) etc. Prioritise Protein:  Adequate protein intake supports muscle mass, which declines with age. Incorporate lean meats, fish, seafood, beans, lentils and nuts. Aim for 1g per body weight kg a day, so if you weigh 60kg, aim for 60g of protein spread out during your meals of the day. Healthy Fats:  Omega-3 fatty acids, found in fatty fish (salmon, mackerel, herring, sardines, anchovies), cod liver, flaxseeds, hemp seeds, chia seeds and walnuts, can reduce inflammation and improve heart health. Fibre-Rich Foods :  Whole grains, legumes, fruits, and vegetables aid digestion and help manage weight. Aim for 25g of fibre a day. Phytoestrogens:  Plant-based oestrogens found in soy products (tofu, edamame, tempeh), flaxseeds, sesame seeds, dried apricots, cashews, cruciferous vegetables (broccoli, Brussels sprouts and legumes may help balance hormones. Phytoprogestins: Green and black tea, parsley, celery, artichokes, rosemary, arugula, kale, capers, oranges Reduce or Avoid Added Sugar : Aim not to consume more than 25g of added sugar a day Reduce or Avoid Ultra-Processed Foods Consume Fermented Foods and Drinks as well as Prebiotic Foods for gut health Stay Hydrated:  Drink adequate amounts of water to manage bloating and dry skin. The amount depends on the person's weight, where they live, how much they exercise etc. Consider adding electrolytes to your water. Learn more about water and electrolytes here . Intermittent-Fasting : Take a break from food for 12h each night to support body detox, cell renewal. If you are not experiencing a lot of stress and are eating a healthy-balanced diet, you can try 14-16h fast at night during 2 days a week, where you eat your meals in 8-10h window during the day. But it's important to note here, that you get the necessary protein from your meals during these hours. Lifestyle Changes to Embrace Adopting a healthy lifestyle can alleviate many menopausal symptoms and enhance overall well-being. Consider the following: Regular Exercise:  Aim for at least 30 minutes of moderate activity most days. Resistance training 3 times a week, walking with weighted vest, are particularly beneficial for bone health. Mindfulness and Stress Management :  Practices such as yoga, meditation, pilates and deep-breathing exercises can help manage mood swings and stress. Adequate Sleep:  Establish a regular sleep routine (aim for 8 hours a night) and create a restful environment to improve sleep quality . Avoid Triggers:  Identify and avoid triggers for hot flashes, such as spicy foods, caffeine, and alcohol. Quit Smoking:  Smoking can exacerbate menopausal symptoms and increase the risk of cardiovascular disease and osteoporosis. Regular Check-ups:  Routine health screenings for bone density, cholesterol levels, and blood pressure are crucial. Have an open discussion about Hormonal Replacement Therapy (HRT) with your gynaecologist. For many women it could be life-saving during menopause. For some women it could be counter-intuitive. Menopause is a natural phase of a woman's life, but it comes with its challenges. By understanding the changes happening in your body and proactively managing your diet and lifestyle, you can navigate this transition with much more confidence and grace. Prioritise a balanced diet rich in essential nutrients, stay active, and practice self-care to maintain your health and well-being during peri-menopause and menopause. If you need a professional to analyse your current diet, provide guidance where to improve it, support you on your journey towards better health, don't hesitate to reach out to me at info@katrinpeo.com . I was recently asked by Dr. Mari Laasma to be part of their longevity program 'Reverse' team as a nutritionist to support women aged 40+. If you are a woman living in Estonia, you are in perimenopause or menopause and want to learn and practice better health, visit the Longevity page to read more and sign up .

If you love the taste of lemons, if you are looking for a refined sugar-free, gluten-free no-bake dessert to make during summer, this is definitely a recipe to try. Lemon curd tart Serves 10 people Ingredients Base: 80g of macadamia nuts 70g of steel cut oats 6 tablespoons of raw almonds 180g of medjool dates, pit removed Desiccated coconut Extra-virgin coconut oil Pinch of sea salt Water if needed Filling: 5 eggs 5 tablespoons of honey 1,5 tablespoon of finely grated lemon zest (use organic lemons) 150ml freshly squeezed lemon juice, strained to remove the pulp 90g of extra-virgin organic coconut oil 1 vanilla pod, cut made vertically into it, seeds scraped 1 tablespoon of cacao butter (you can also omit this one if you can't find it) Decoration: Use any summer berries, like blueberries, blackberries, raspberries. I used honey berries. You can also put a few thin stripes of lemon zest on top. Instructions Spread a tart tin from the bottom and from the sides with coconut oil and sprinkle with desiccated coconut to avoid the base from sticking. Place the macadamia nuts, oats, almonds, dates and sea salt in the food processor and blend until well combined. Push the mixture gently but firmly with your fingers over the tart tin base and a bit on the sides. Put it in the freezer to set. Make the curd by placing the eggs, honey, lemon zest, in a small saucepan and whisk over low heat for couple of minutes. Add in the mixture coconut oil, lemon juice, vanilla pod seeds as well as the pod (you will get extra seeds as well as extra flavour from the pod into the mixture). If using cacao butter, add also this into the mixture. Whisk the mixture over medium heat 5-10 minutes, until the mixture thickens. Take the base out from the freezer and pour the mixture into the tart tin over the base as evenly as you can. Put the tart into the fridge to set for 3 hours (you can make the tart previous evening as well). Decorate the tart with your choice of berries and serve. Enjoy!

For women, how we exercise, should really change depending whether we are in our puberty, in 20s, 30s, 40s, 50s or beyond as our body, its capabilities, its needs change during the different decades and stages of flight. I have in the past written an article on how women should exercise and eat based on in what stage of the menstrual cycle they are at . In this article I focus on exercising in perimenopause and menopause. If you want to learn more about what is perimenopause and menopause, how you can support your body in in these phases of life with proper nutrition and other lifestyle modifications then click to read this article . Perimenopause and menopause bring a range of additional physical changes due to oestrogen, progesterone and testosterone depletion. Exercise can help to alleviate several of these challenges, aiding in muscle and bone health, reducing fat accumulation, aiding with brain health and maintaining metabolic functions to name a few. I have read in the past a book from Dr. Stacey Sims, called 'Roar' , to which I refer back to again and again. In this book she focuses on how to optimise women's nutrition, hydration, and training strategies to enhance performance and health by aligning them with the unique physiological needs and hormonal cycles of female athletes. Recently I have listened to quite a few of the podcasts where Dr. Sims talks about the the best exercises during perimenopause and menopause to support woman's health and below I am sharing what I have learnt from her. If you haven't yet heard of Dr. Stacey Sims , then she is an international e nvironmental exercise physiologist and nutrition scientist whose goal is to revolutionise exercise nutrition and performance for women. Importance of Resistance Training for Muscle and Bone Health- Lift Heavy Weights Maintaining muscle mass during menopause is crucial, and resistance training is a key component. Dr. Stacy Sims emphasises the importance of heavy lifting, but if you haven't done it before, start slowly and build up over the weeks and months. The goal isn’t to bulk up but to stimulate the central nervous system and promote muscle growth. Sims advises focusing on low repetitions of heavy lifts, such as deadlifts, performed to the point of fatigue while maintaining good form. Aim for 3 to 5 sets of 6 or fewer reps with fully resting between the sets (2-5 minutes). Despite concerns, Sims reassures that lifting heavy weights won’t lead to bulkiness unless accompanied by excessive gym time, no cardiovascular exercise, and a high-calorie diet. Consistent resistance training is essential for lifelong muscle and bone strength. High-Intensity Interval Training (HIIT) for Fat Loss High-intensity interval training (HIIT) is recommended for menopausal women no more than twice a week. HIIT involves short bursts of intense exercise not more than 30 seconds with heart rates reaching 80-90% of the maximum (subtract your age from 220 to get to your maximum heart rate), followed by 1-2 minute recovery periods. Sims notes that while moderate-intensity exercise can raise cortisol levels, proper HIIT sessions can actually lower cortisol, boost growth hormone and testosterone, and reduce abdominal fat. These sessions also improve sleep and recovery. Same as with resistance training, if you haven't done HIIT training before, start from the easiest ones for you and move onto more challenging ones. Here are a few examples of HIIT exercises: sprints, jumping jacks, high knee runs, burpees, mountain climbers, box jumps, squat jumps, jumping lunges, pushups etc. Plyometric Training for Bone Health- Explosive Movements Plyometric exercises, such as box jumps and jumping lunges, or alternatives like kettlebell swings, are beneficial for bone mineral density and metabolic control. Sims highlights research showing that regular jumping can normalise bone density, especially when focused on stiff-leg landings. You can also try and do skipping on a regular basis. Plyometrics are essential for preserving bone density and countering its loss during menopause. Tailoring Exercise to Ability and Time- Learning Proper Movement For those new to lifting, proper movement is crucial. Sims suggests using apps, online coaching, and programs like Les Mills or Haley Happens Fitness to learn correct form before beginning gym workouts. This ensures a safer and more effective exercise experience. If you haven't done weight-lifting before, it would be good to have a few sessions with a personal trainer to learn different exercises and also using a proper form, so you won't injure yourself. Using Bodyweight, Bands, or Weights at Home Resistance training doesn’t require extensive equipment. Items, like filled water-bottles (with water or sand) can serve as improvised weights for exercises like squats. Sims recommends varying workout intensity with exercises like burpees and air squats while walking in a park, showcasing the adaptability of exercise routines to available resources. I personally use also resistance bands for strength training as they come in different strengths and lengths and are good choice for lowering chances for injuries. Another good way to strengthen muscles and bones is to use weighted vest , when you go for walks, when you do bodyweight exercises like squats, push-ups etc. Structuring Efficient, 30-Minute Routines For busy schedules, concise, 30-minute resistance training sessions two to three times a week are effective. These sessions can incorporate high-intensity elements like squat jumps and can be performed in simple settings like a garage. Combining resistance and sprint workouts can maximise efficiency, emphasising that even short exercise periods can be incredibly beneficial for fitness maintenance. During menopause, exercise plays a pivotal role in maintaining health. Experts like Dr. Stacy Sims recommend heavy resistance training with low repetitions to the point of fatigue to promote muscle growth and strength. High-intensity interval training, limited to twice a week, helps reduce abdominal fat and improve overall well-being. Plyometric exercises enhance bone mineral density and metabolic control. Proper movement and adaptability in exercise routines ensure effectiveness and safety. Even short, well-structured sessions can significantly impact fitness and health during menopause. Don't hesitate to reach out to me for guidance in nutrition in perimenopause and menopause at info@katrinpeo.com .

I hereby share a salad recipe that I have made this summer in quite a few occasions for my friends and family. If you are looking for a salad recipe, that's filling and great to enjoy on its own, but also perfect next to a grilled fish or meat, then give it a try. Aubergine, also known as eggplant and brinjal, is a good source for fibre, potassium, copper, manganese as well as for vitamins B5, B6 and B9. Tomatoes pack a good amount of vitamin A and C, as well as vitamins vitamins B6 and K, amongst other vitamins and minerals. Roasted aubergine and tomato salad For 8 persons Ingredients 2 bigger aubergines 500g of small tomatoes on vine 4 garlic cloves 1 teaspoon of dried oregano 100g of rucola (arugula, rocket) 1 cup of green lentils (you can purchase them raw or already cooked) 15g of fresh mint 15g of flat-leaf parsley 2 spring onions 50g of almond flakes 1 tablespoon of small capers (you can omit those as well) 100g of goat's cheese you can crumble or burrata cheese extra virgin olive oil salt and pepper Salad dressing 1/2 cup of extra virgin olive oil Juice of one lemon 2 tablespoons of maple syrup Instructions Preheat the oven on a roast function to 180C degrees (350F). Cut the aubergines into small 1.5cm pieces, lay them on the tray. Grate the garlic cloves and mix into aubergines. Add the dried oregano, extra virgin olive oil and salt and mix well. Roast in the oven for 20 minutes. Then add to aubergines tomatoes. Prick each tomato with a toothpick once. Mix the tomatoes and aubergines and roast another 20 minutes. Chop the mint, parsley and spring onions. Roast the almond flakes slightly on the pan. Wash the rucola, lay it out on the plate. Once the aubergines and tomatoes are ready, let them cool down. Prepare the salad dressing. Then put the aubergines and tomatoes on top of rucola. Add the lentils. Crumble the goat's cheese or add small chunks of burrata on top of the salad. Sprinkle with capers if using, then with parsley, mint and green onion. And then sprinkle the almond flakes. Finally drizzle the salad with salad dressing and grind some fresh pepper. Enjoy! If you are looking for more salad recipes, then click here .

Extra virgin olive oil has been a primary oil we use in our kitchen, whether in salad dressings, on top of steamed vegetables, mixed into oven-roasted vegetables, into pesto, hummus or simply drizzled on top of the sun-ripe tomatoes that we get from my mother's garden every summer. But extra virgin olive oil is not just a kitchen staple; it’s a powerhouse of health benefits that can transform your well-being. From regulating blood sugar to managing weight and reducing the risk of chronic diseases, olive oil, especially extra virgin olive oil (EVOO), has earned its place in the culinary and health world. But how is it made, what should you look for when buying it, and how can you best use it in your cooking? This is what I cover below. Photo source: Pigsels How Olive Oil is Made? The production process of olive oil significantly influences its quality. There are three main grades of edible olive oil: Extra Virgin Olive Oil (EVOO) : This is the highest quality olive oil, characterised by its low free acidity (below 0.8%) and rich flavour. EVOO is produced by mechanically pressing or centrifuging olives without the use of chemicals, preserving the oil's natural flavours and nutrients. Virgin Olive Oil : A slightly lower quality than EVOO, virgin olive oil has a free acidity of up to 1.5%. It is also produced by mechanical means but may include some olives that are less perfect. Olive Oil : Often a blend of refined olive oils and a small amount of virgin or extra virgin olive oil, this type of oil is milder in flavour and has fewer health benefits compared to EVOO. The key to producing high-quality olive oil lies in the harvest and pressing process. Olives must be harvested at the right time, ideally just as they begin to turn from green to black. Green olives, though yielding less oil, produce a more robust and nutrient-rich oil. The sooner the olives are pressed after harvesting, the better, as this minimises oxidation, which can degrade the oil's quality. Health Benefits of Olive Oil Olive oil, particularly EVOO, is packed with health-promoting properties. Here’s why you should consider incorporating more of it into your diet: Rich in Healthy Fats : EVOO is high in monounsaturated fats, particularly oleic acid , which is known for its heart-healthy effects. These fats help reduce inflammation, lower bad cholesterol levels, and maintain healthy blood vessels. High in Antioxidants : EVOO is loaded with polyphenols , (extra-virgin olive oil has 36 known polyphenols, compared to coconut oil that has 6) powerful antioxidants that protect the body from oxidative stress. These antioxidants help fight inflammation, reduce the risk of chronic diseases, and even improve gut health by nourishing beneficial gut bacteria. Supports Heart Health : Numerous studies, including the large-scale PREDIMED study, have shown that regular consumption of olive oil is linked to a reduced risk of heart disease, stroke, and certain cancers. Anti-Inflammatory Properties : EVOO contains oleocanthal, a polyphenol that has anti-inflammatory effects similar to ibuprofen. This makes it beneficial for reducing chronic inflammation, a key contributor to many diseases. Regulates Blood Sugar : Olive oil can help regulate blood sugar levels, making it an excellent addition to meals for those managing diabetes or looking to prevent it. Tips for Buying and Storing Olive Oil Not all olive oils are created equal, and choosing the right one can make a significant difference in both flavour and health benefits. Here’s what to look for: Choose Extra Virgin Olive Oil : For the highest quality and most health benefits, always opt for EVOO. Check the label for the acidity level and look for oils with a harvest date to ensure freshness. Pay Attention to Packaging : Olive oil should be stored in dark glass bottles or tins to protect it from light, which can degrade the oil. Avoid oils in clear bottles, as they are more prone to oxidation. Read the label on the bottle : It should state where it's made (for example Greece, Italy, Spain, Portugal). Great if it also states a producer. Smaller producers are often better, as they tend to get the olives pressed into oil faster and therefore you'll get the maximum benefits from it. Store Properly : Keep your olive oil in a cool, dark place away from heat sources like stoves or windows. A constant temperature will help preserve its quality. Use It Fresh : Olive oil has a shelf life of about 18 months from the harvest date. After opening, it’s best used within three to four months to ensure you’re getting the maximum benefits. Cooking with Olive Oil Olive oil is incredibly versatile in the kitchen, but how you use it can affect its health benefits. Here are some tips: Best for Low to Medium-Heat Cooking : While olive oil is stable at cooking temperatures (up to about 200°C/392°F), high heat can reduce its polyphenol content. Use EVOO for sautéing, roasting, or baking at moderate temperatures to retain its health benefits. Drizzle Over Finished Dishes : To get the most out of your extra virgin olive oil, drizzle it over salads, cooked vegetables, or even grilled meats after cooking. This way, you retain the maximum amount of polyphenols and enjoy the full flavour. Use Fresh Oil for the Best Taste : Fresh, new-season olive oil has the highest polyphenol content and a peppery, robust flavour that pairs beautifully with winter dishes like roasted root vegetables and hearty wholegrains. Roasting and Frying : Although some polyphenols are lost during cooking, using olive oil to roast or fry can still be beneficial. The oil enhances the nutritional content of the food you're cooking, making it a healthier option compared to other cooking oils. It is important to note here as well, depending on your energy requirement per day, the recommended amount of added fats to use per day varies. For example, if your caloric need is 2000kcal a day, it's recommended to consume not more than 6-7 portions of added fats a day. Added fats include nuts, seeds, olives, avocado, oils, butter, pork fat, coconut fat etc. A portion of oil is 5g, which is 1tsp. A portion of nuts or seeds is 10g (approx. 1tbsp). A portion of olives in saltwater is 30g-40g (7-10 olives). A portion of avocado is 25g (1/4 of a small avocado). It is important to not to over-consume added fats as they are calorically dense. You can read more about healthy fats in this article . Olive oil, especially extra virgin, is a nutritional powerhouse that can elevated both your cooking and your health. By understanding how it's made, what to look for when buying, and how to use it effectively in the kitchen, you can ensure that you're reaping all the benefits this liquid gold has to offer. Incorporate more olive oil into your diet, and your heart, body, and taste buds will thank you. As I am using only extra-virgin olive oil in my salad dressings, you can find easy and tasty salad dressing recipes from my salad recipes in the blog . If you want to improve your nutrition, change it to more healthy and balanced, don't hesitate to reach out to me for nutrition counseling. You can find my contact details here .

Oral health is more than just about maintaining a bright smile – it's closely linked to the health of your entire body. Infections in your mouth, untreated cavities, and gum disease can have serious consequences that extend beyond your teeth. Studies have shown that poor oral health can negatively impact your heart, brain, and digestive systems. Photo source: Piqsels In Traditional Chinese Medicine, each tooth is believed to be connected to different organs in your body (through meridians- see below image), and a weakness in a particular tooth might indicate an issue in a related organ. Maintaining good oral health should be a priority for your overall well-being. Photo source: Eric Davis Dental The Link Between Oral Health and Systemic Health Your mouth is an entryway to your body. Bacteria from cavities, infections, and gum disease can travel through your bloodstream and cause inflammation in other parts of your body. This inflammation can lead to serious conditions such as heart disease, stroke, and even Alzheimer’s disease. Oral health also affects digestion, as poor oral care can lead to an imbalance in the bacteria of your mouth, which can, in turn, disrupt the bacterial balance in your gut microbiome. The Impact of Acidic Drinks on Oral Health Consuming acidic drinks regularly—such as sodas, citrus juices, carbonated beverages, energy drinks, and even coffee—can have a detrimental effect on tooth enamel. The acidity in these drinks softens the enamel, making it more prone to wear and tear. Over time, this can lead to increased tooth sensitivity, cavities, and a weakened smile. While it’s important to have these beverages in moderation, rinsing your mouth with plain water after consuming acidic drinks can help neutralise the acids and protect your enamel. Additionally, choosing less acidic options when possible, such as herbal teas or water, can further promote long-term oral health and prevent damage to your teeth. Essential Nutrients for Healthy Teeth To support your teeth, you need a healthy, balanced diet rich in essential nutrients. Key vitamins and minerals for healthy teeth include: Vitamin D with K2 : These vitamins work together to help your body absorb calcium and properly deposit it in your teeth and bones. Without enough Vitamin D and K2, calcium might not be utilised effectively, leading to weak teeth and bones. Vitamin D we are able to create best from the exposure to sun. We do get it in small amounts from dairy, eggs, fatty fish. Magnesium : Essential for the absorption and metabolism of calcium and Vitamin D. Magnesium helps form hard enamel on teeth, protecting them from decay. Found in meat, fish, dark leafy greens, avocado, nuts and seeds. Boron : Supports calcium and magnesium levels in the body, making it crucial for healthy teeth and bones. Zinc : Promotes wound healing and is important for immune function. It also helps prevent plaque and tartar buildup on teeth. Found in grass-fed meats, such as beef, lamb, chicken, in oysters as well as in pumpkin seeds, almonds, avocado, chickpeas, lentils etc. Vitamin C : Great for wound healing, healing bleeding gums. If you have had a dental surgery, it's good to put more focus on consuming vitamin C rich foods to support healing. But as sour aggravates the wounds, it's good to consume vitamin C from non-sour fruits, vegetables and berries, like bell peppers, strawberries, broccoli, kale, papaya, mango, cauliflower, cantaloupe, while the wounds in the mouth are healing. The Oral Microbiome: A Delicate Balance Much like your gut and skin, your mouth has a microbiome – a community of bacteria that play a crucial role in your health. Not all bacteria are harmful; many protect against disease. An imbalance in your oral microbiome can lead to problems such as bad breath, cavities, and gum disease, which also affect the rest of your body. Maintaining a healthy balance of good bacteria in your mouth is essential for protecting your teeth and gums. Choosing Non-Toxic Toothpaste: Why It Matters One of the most overlooked aspects of oral care is the ingredients in your toothpaste. Commercial toothpaste often contains toxic chemicals that can harm your body in the long term. Many brands use ingredients like fluoride, sodium lauryl sulfate (SLS), and triclosan, which may contribute to a range of health issues. Harmful Ingredients in Toothpaste to Avoid: Fluoride : While fluoride is commonly added to toothpaste for its cavity-preventing properties, it is a neurotoxin and can accumulate in your body over time, potentially causing harm to your brain and nervous system. Sodium Lauryl Sulfate (SLS) : A chemical used to create foam, SLS can cause skin irritation and has been linked to canker sores. Triclosan : An antimicrobial chemical linked to hormone disruption and antibiotic resistance. Artificial Sweeteners and Colors : Commonly used to improve the taste and appearance of toothpaste, these ingredients can contribute to inflammation and other health problems. Instead, opt for non-toxic toothpaste that uses natural ingredients to clean and protect your teeth. Look for products that include: Baking soda : A natural cleanser that helps neutralise acid in your mouth and prevent cavities. Nano-hydroxyapatite : A naturally occurring mineral that strengthens tooth enamel. Xylitol : in microgram quantity can support healthy enamel, reduces plaque formation and is antimicrobial Essential oils : Natural ingredients like peppermint and clove oil can provide antibacterial benefits without harsh chemicals. By switching to non-toxic toothpaste, you reduce your exposure to potentially harmful chemicals while still maintaining a healthy oral care routine. I personally have been using non-fluoride containing toothpaste tablets for brushing my teeth as one of the steps to reduce the plastic in our household. There are several available on the market. In Estonia for example Fresmy , Purebite , in the US Bite - but there are many more. Rethinking Mouthwash: The Hidden Risks While many people think mouthwash is essential for fresh breath, research shows it can actually have detrimental effects on your oral and overall health. Most commercial mouthwashes contain alcohol and other harsh chemicals that kill both harmful and beneficial bacteria, disrupting your oral microbiome. This disruption can lead to bad breath, cavities, gum disease, and even more severe health problems like cardiovascular issues. If you’re looking for alternatives, consider using natural mouthwashes made with essential oils and water, or oil pulling with coconut oil, which has natural antibacterial properties. Practical Tips for Optimal Oral Health To support good oral health and protect your body, here are some key practices to incorporate into your daily routine: Brush Twice Daily with Non-Toxic Toothpaste : Use a fluoride-free, natural toothpaste that includes ingredients like baking soda and essential oils to effectively clean your teeth without harming your body. Practice Tongue Scraping and Oil Pulling : to reduce harmful bacteria in the mouth Floss Daily : Flossing is essential to remove food particles and plaque from between your teeth. However, be mindful of the type of floss you use, as some brands contain harmful chemicals like PFAS (per- and polyfluoroalkyl substances) that can accumulate in your body and cause health issues. Try flossing with bamboo floss, like Croll & Denecke , Rethink Mouthwash : Skip the alcohol-based mouthwashes and opt for natural alternatives or oil pulling with coconut oil to preserve your oral microbiome. Eat a Balanced Diet : Include foods rich in vitamins and minerals that support healthy teeth, such as leafy greens, nuts, seeds, and fatty fish that provide essential nutrients like Vitamin C, D, K2, magnesium, and zinc. To support healthy teeth, it's important to reduce the intake of sugary and acidic foods and drinks, such as candy, soda, and citrus juices, as they can erode enamel and contribute to cavities. Limiting starchy snacks like chips and white bread, which break down into sugars, also helps protect against tooth decay. Visit Your Dentist Regularly : Routine dental check-ups can help catch any potential issues early on and ensure you’re maintaining good oral health. Your oral health plays a significant role in your overall health. By being mindful of your diet, choosing non-toxic oral care products, and maintaining a balanced oral microbiome, you can support not only your teeth and gums but also your heart, brain, and digestive health. Making small changes to your oral care routine can have long-term benefits for your entire body. Your smile is more than just cosmetic – it's a cornerstone of your health and well-being. If you want to improve your diet and are not sure where to start, how to change the eating habits step by step and what work with your daily life, don't hesitate to reach out to me for nutrition counseling at info@katrinpeo.com .

In 2022, I graduated from IIN as an integrative nutrition health coach . In August 2024, I graduated from Rahvatervise Akadeemia as a nutrition counselor. For many people, it might not be very clear what does a nutrition counselor do and what's the difference nutrition counselor, nutrition therapist, dietitian etc. In the below article I'll try and summarise this all. A Nutrition Counselor  is a professional who specialises in providing guidance on nutrition and healthy lifestyle habits. Their primary focus is on helping clients improve their overall well-being through dietary choices and lifestyle modifications. Whether they hold a formal medical education or not, Nutrition Counselors are experts in nutrition and are dedicated to offering evidence-based advice tailored to individual needs. How can Nutrition Counselor help: Evaluate Current Nutrition Habits : Nutrition Counselors assess a client's existing dietary patterns to identify areas for improvement. They calculate the energy need for the client depending on their age, weight, exercise, sleep and health related goals. They evaluate client's current nutrition using a food diary provided by the client and if the data allows, evaluate it in the NutriData dietary analysis program to determine nutritional gaps and nutrition deficiencies. They counsel the client where and how client can make dietary improvements to support their health and nutrition goals. They provide recipes if needed to help the client to broaden daily menus and create nutrition plans if asked for. Counsel on Lifestyle Habits : They provide guidance on healthy lifestyle habits, including stress management, sleep, exercise, and more. Provide Guidelines on Healthy Weight : Nutrition Counselors offer advice on achieving and maintaining a healthy weight through balanced nutrition and physical activity. Sports and Exercise Nutrition : They help clients optimise their nutrition for better performance and recovery in sports and exercise. Preventive Nutrition : By following official dietary and movement guidelines based on science, Nutrition Counselors give recommendations to help prevent chronic illnesses through proper diet and lifestyle changes. Nutrition for Different Ages and Stages of Life : Nutrition Counselors are able to provide nutrition guidelines for babies, children, adolescents, grownups, elderly people as well as pregnant and breastfeeding women. What a Nutrition Counselor Does Not Do: Prescribe Disease-Related Diets : Unlike other professionals in the nutrition field, Nutrition Counselors do not prescribe diets specifically designed to treat or manage diseases. For such needs, clients should consult a Nutrition Therapist. Differences Between Nutrition Counselor, Nutrition Therapist, Clinical Nutritionist, Dietitian, and Nutritionist Understanding the distinctions between these roles is crucial for clients seeking the right type of nutritional support. 1. Nutrition Counselor : Role : Provides evidence-based nutrition advice and lifestyle counseling. Focus : General nutrition, healthy lifestyle habits, weight management, sports nutrition, and preventive nutrition. Education : May or may not have formal medical education but is trained in nutrition. 2. Nutrition Therapist : Role : Specialises in guiding clients with specific dietary needs related to health conditions. Focus : Disease-related dietary guidance and recommendations, often involving dietary supplements. Education : Has specialised training in therapeutic nutrition but does not diagnose or treat illnesses. 3. Clinical Nutritionist or Clinical Nutrition Therapist : Role : Part of a medical team in a clinical setting, such as a hospital. Focus : Overseeing and organising patient nutrition, particularly for those undergoing treatment or recovery. Education : Has advanced education in clinical nutrition. 4. Dietitian : Role : A medical professional who plans and manages dietary plans, particularly for patients with specific health conditions. Focus : Post-surgery nutrition, managing food intake according to health risks, and understanding the effects of food on illness and treatment. Education : Requires a degree in clinical nutrition or dietetics. 5. Nutritionist : Role : Often a food scientist who researches and promotes the benefits of healthy eating. Focus : Providing evidence-based information about food and its effects on health. Education : Typically works in research or public health institutions. The Role of a Nutrition Counselor A Nutrition Counselor’s role is multifaceted and client-centered. They aim to provide practical, actionable advice that aligns with the client’s personal goals, lifestyle, and health needs. Here’s what sets a Nutrition Counselor apart: Client-Centric Approach : Understanding the client’s reasons for seeking help, their expectations, and their current knowledge and attitudes toward nutrition. Personalised Guidance : Taking into account factors like age, lifestyle, motivation, and potential obstacles to provide tailored advice. Comprehensive Knowledge : Understanding what constitutes a healthy diet across different life stages, supporting active individuals, and offering guidance on a wide range of topics from weight management to environmental sustainability in food choices. Broad Expertise : Knowledge extends beyond basic nutrition to include aspects like human physiology, biochemistry, food safety, microbiome health, and the impact of food processing on nutrients. Why Contact a Nutrition Counselor? For those seeking general nutrition advice, weight management, or guidance on how to improve overall health through diet, a Nutrition Counselor is an excellent resource. They are well-versed in the latest research and official guidelines, providing advice that is both scientifically sound and practical. However, if you have specific health conditions that require a tailored diet or are recovering from a medical procedure, consulting with a Dietitian or Nutrition Therapist may be more appropriate. Each of these professionals plays a vital role in the broader field of nutrition, and understanding their differences can help you make the right choice for your health needs. If you are someone who is looking to get counseling around nutrition and need a health coach to guide and support you on your journey to better nutrition and better health, don't hesitate to reach out to me and book a session at info@katrinpeo.com .

Fibre is an essential component of a healthy diet, but many people fail to consume the recommended 25g-35g per day. Fibre not only aids digestion by promoting regular bowel movements (at least once a day), but also has far-reaching benefits for overall health. For people looking to lose weight, fibre can help by promoting feelings of fullness and reducing calorie intake. Those with high cholesterol can benefit from soluble fibre, which binds to cholesterol in the digestive system and helps lower LDL cholesterol levels, therefore lowering the risk for chronic diseases like heart disease. Additionally, fibre supports balanced blood sugar levels, which is crucial for people with diabetes or those at risk of developing it. Fibre is essential for nourishing gut microbes , which play a key role in producing short-chain fatty acids that support gut lining and reduce inflammation​. Women in perimenopause and menopause can particularly benefit from a high-fibre diet, as it helps manage hormonal fluctuations, supports heart health, and aids digestion. Moreover, fibre plays a role in improving skin conditions, as it aids in detoxifying the body by eliminating toxins through regular bowel movements. Photo source: Pixabay To consume 25g-35g of fibre daily, it's essential to prioritise whole, plant-based foods like vegetables, fruits, legumes, whole grains, and seeds. There is a reason why many countries food guidelines/pyramids are focused a lot around plant foods. See below for example UK and Estonian dietary guidelines. Photo source: Tervise Arengu Instituut Photo source: UK Government In this article from the past I write what is fibre and list 72 fibre rich foods - I am sure everyone finds their favourites from the list. How to Reach 25g-35g of Fibre a Day Here are some 2 simple daily menus to help you reach your fibre goals, along with approximate fibre content per meal. Make sure you add extra protein rich foods from animal and plant sources (vary daily) where needed to get your daily protein your body needs: Menu 1 Breakfast (10-12g Fibre): Oatmeal with flaxseeds and berries : ½ cup rolled oats: 4g fibre 1 tablespoon flaxseeds: 3g fibre ½ cup mixed berries (blueberries, raspberries): 4-5g fibre Lunch (10-12g Fibre): Lentil and vegetable soup with whole grain bread : 1 cup cooked lentils: 15g fibre 1 cup mixed vegetables (carrots, celery, spinach) with 1tbsp of extra virgin olive oil: 4-5g fibre 1 slice whole grain bread: 2-3g fibre Snack idea (5g Fibre): Apple with almond butter : 1 medium apple: 4-5g fiber 1 tablespoon almond butter: 1g fibre Dinner (10-12g Fibre): Quinoa bowl with black beans and roasted vegetables : 1 cup cooked quinoa: 5g fibre ½ cup black beans: 7g fibre 1 cup roasted vegetables (broccoli, sweet potatoes): 4-6g fibre 1tbsp of extra virgin olive oil Menu 2 Breakfast (9-10g Fibre): Chia Pudding with Almonds and Banana : 2 tablespoons chia seeds: 8g fibre ½ sliced banana: 1-2g fibre 1 tablespoon almonds: 1g fibre Lunch (12-13g Fibre): Chickpea and Quinoa Salad : 1 cup cooked quinoa: 5g fibre ½ cup cooked chickpeas: 6g fibre 1 cup mixed veggies (cucumbers, tomatoes, bell peppers): 2-3g fibre 1tbsp of extra virgin olive oil Snack idea (5g Fibre): Carrots and Hummus : 1 cup baby carrots: 4g fibre 2 tablespoons hummus: 1g fibre Dinner (10-12g Fibre): Stir-fry with Tofu, Broccoli, and Brown Rice : 1 cup cooked brown rice: 3.5g fibre 1 cup steamed broccoli: 5g fibre ½ cup tofu: 1-2g fibre 1 tablespoon sesame seeds: 1g fibre 1 tbsp of extra-virgin olive oil Prioritising fibre-rich foods can have life-changing benefits, especially for those facing specific health concerns such as heart disease, diabetes, or digestive issues. If you are looking for professional help, someone who could help to review your current diet to turn it more healthy, more nutritious, so it covers your energy and bodily needs, don't hesitate to reach out to me for nutritional counseling at info@katrinpeo.com .

In spring, when we get the first dandelions and nettles in the garden I start with a routine to make a green drink boosting of vitamins, minerals, antioxidants and serve it for myself, my husband and for our son as the second drink in the mornings (after a glass of water). Our daughter has not yet shown interest towards it as it looks too green for her. This green drink routine runs into early autumn till we still have fresh green ingredients to add into the drink. Then we typically change over to fermented drinks (like kombucha , beet kvass , coconut water kefir etc) in the mornings or warming teas or elixirs in the evenings during the cold months of the year. The below drink is good for supporting bodily detox systems, supports liver and gallbladder health, packs good amount of fibre for digestive health as well as vitamins, minerals and antioxidants (below I name just a few next to the ingredients). You can add and remove ingredients as you feel and as they are available. Fruit such as apple or pear gives the slight natural sweetness to the drink. Revitalising Green Drink To Start Your Day Serves 3 Ingredients: 1 cup dandelion leaves (contains vitamins A, B9 (folate), C, K and minerals calcium, potassium) 2 stalks of celery (hydrating, contains vitamins A, C and K and minerals calcium, sodium and iron, also high in antioxidants) 1 cup kale leaves (contains carotenoids, vitamins A, B1, B2, B3, B5, B6, B7, B9, C, K, and minerals manganese, magnesium, iron and calcium) ½ cucumber (hydrating, contains vitamins C and K, minerals potassium, sodium) 1 apple or pear (contain vitamin C, K (pear) and potassium) 2.5cm piece fresh ginger root (adds a zesty kick and aids digestion as well as contains vitamins C, B6 and minerals calcium, iron, magnesium) 1 teaspoon black cumin seeds (boosts immunity and has anti-inflammatory properties, contain vitamins C and B6 and minerals (iron, magnesium, calcium, zinc, copper) Juice of 1 lemon (for a tangy touch and contains vitamin B6, C and minerals calcium, magnesium, iron) Filtered water (around 1 cup) I also add into the drink Elsavie fibre mixture if I have it available and 1/2 teaspoon of spirulina or chlorella. Instructions: Wash all ingredients thoroughly. If your blender is not high-powered, chop the dandelion leaves, celery, kale, cucumber, apple/pear, and ginger root into smaller pieces. Vitamix blends the ingredients nicely. Add all ingredients into a blender. Squeeze in the lemon juice. Blend until smooth. Pour into a glass and serve. Tip : Enjoy this drink first thing in the morning for a refreshing start to your day!

Our understanding of the human body is continuously evolving decade by decade, especially in terms of the communities of microorganisms living within us- it's truly a rainforest. I attended yesterday a seminar on 'Fermented vegetables impact on human health' at TFTAK ( Center of Food and Fermentation Technologies) , where they gave an overview of the research study they conducted with a selected group of people, to determine how the consumption of fermented vegetables impact human gut. I am not going to go into sharing any details of this study as TFTAK will publish the scientific research summary themselves in the near future, but the results shared proved yet again that by regularly (daily) consuming fermented foods, you can definitely impact your gut and therefore your overall health positively. This seminar inspired me to cover the topic of gut health in my blog again, but bringing some more insights. Firstly, I use this opportunity and explain what are the differences between the terms like microbiome, microbiota, microflora, and metagenome, frequently used in health and wellness discussions, as they can be confusing as well as highlight again why supporting our gut health with probiotics and prebiotics is crucial. What is the Microbiome? The microbiome  refers to the complete ecosystem of microorganisms—including bacteria, fungi, viruses, and their genetic material—living in a particular environment, like your gut (but can also be on your skin- learn more about skin microbiome here). It includes not just the microbes but also the genes they contain and the environmental conditions they thrive in. Think of the microbiome as the "neighbourhood," where all the various organisms live, interact, and influence each other. What is Microbiota? While the microbiome represents the full habitat, microbiota  refers specifically to the community of microorganisms (bacteria, archaea, fungi) living in that environment. For example, your gut microbiota is the collection of microbes in your digestive tract. It plays an essential role in digestion, immune function, and even mental health. Key difference:  If the microbiome is the entire ecosystem, the microbiota are the organisms within it. It’s like comparing a forest (microbiome) to the trees, plants, and animals (microbiota) living inside it. What is Microflora? The term microflora  is older and was originally used to describe microscopic plants. Over time, it has come to include bacteria and other microorganisms, particularly in popular literature. However, it is now largely replaced by microbiota in scientific contexts, as it’s less precise. If you hear "gut flora," it generally refers to the bacteria in your intestines, but microbiota is the preferred term in medical literature today. What is the Metagenome? The metagenome  is all the genetic material present within a specific microbiota. By extracting DNA from the microbiota (a process called metagenomics), scientists can analyse the genes of all the organisms living in a particular environment, helping us understand how they function and influence our health. More Bacterial Cells Than Human Cells? One of the most fascinating facts about the human body is that we have more bacterial cells than human cells . It’s estimated that our bodies are made up of about 39 trillion bacterial cells compared to 30 trillion human cells. This staggering number illustrates the importance of the microbiome and the need to maintain its balance for our overall health. Why Supporting Gut Health is Important Your gut microbiome is crucial for digesting food, absorbing nutrients, and regulating your immune system. However, modern diets, stress, and certain medications (like antibiotics, proton pump inhibitors, metmorfin, laxatives, nonsteroidal anti-inflammatory drugs (ibuprofin, paracetamol) can disrupt the balance of your gut microbiota, leading to a variety of health problems such as digestive issues, weakened immunity, and even mood disorders. You can read more about the gut microbiome, what affects it, what are the consequences of imbalanced gut microbiome and what can you do to support it from this article . Probiotics and Prebiotics: Key Players in Gut Health To maintain a healthy gut, from a dietary point of view it’s essential to support your microbiome daily with fermented foods and drinks  and prebiotic  foods. Probiotics  are live beneficial bacteria found in fermented foods like yoghurt, kimchi, kefir, sauerkraut, kombucha etc. They help replenish and diversify your gut bacteria. You can find a longer list of fermented foods and drinks in this article . Prebiotics  are non-digestible fibres that feed the beneficial bacteria already in your gut. Foods rich in prebiotics include garlic, onions, Jerusalem artichokes, legumes, whole grains etc. You can find a list of prebiotic foods in this article . Why Regular Consumption Matters Different bacteria have different lifespan in the gut. To insure that the good bacteria gets into the gut and colonises, you need to consume both fermented foods and drinks and prebiotic foods regularly. It’s not a one-time fix (consuming for 2 weeks and then stoping); making these foods a consistent part of your diet is key to long-term health. Aim to consume 3 servings of fermented foods a day, which is for example 1-2 tbsp of kimchi, 1-2 tbsp of sauerkraut , 1 cup of kefir or 1 cup of yoghurt (look for on the package specific bacteria- for example LGG ( lactic acid bacterium Lactobacillus rhamnosus  GG) or Lactobacillus fermentum ME-3. Aim to consume 25-35g of fibre a day- in this article I share example menus to get to the adequate fibre consumption . If you are someone who has never consumed fermented foods, then start slowly, maybe 1tbsp of kimchi a day so you avoid unnecessary stomach discomfort. Also, when you purchase fermented foods (kimchi, sauerkraut, yoghurt) or drinks (kefir, kombucha) from the grocery store, make sure you purchase them from the fridge section of the areas in the store, where these products are sold as these are living foods (live bacteria within the products). There are kimchis and kombuchas sold in the inside store isles as well, but then you know that these are pasteurised therefore bacteria within the products is dead. Understanding the differences between the microbiome, microbiota, microflora, and metagenome is the first step to appreciating the complexity of your body’s microbial ecosystem. By supporting your gut with probiotic and prebiotic foods, you can promote a healthy microbiome and reap numerous health benefits. A healthy gut can enhance digestion, improve mental clarity, boost immune function, and even reduce inflammation in the body. The science is clear: caring for your gut is an investment in your well-being. If you are looking to improve your diet, but don't know where to start, how to change it, so it's healthy, diverse and sustainable, don't hesitate to reach out to me for nutrition counseling at info@katrinpeo.com .

Looking for a natural way to boost your immune system and ward off colds and flu this season? This healing herbal remedy  combines the powerful health benefits of apple cider vinegar , turmeric, ginger, horseradish, garlic, onion, sage, oregano, rosemary, and orange  to create an immune-boosting tonic that's packed with antioxidants and anti-inflammatory properties. Apple cider vinegar supports healthy digestion and balances pH, while turmeric and ginger are known for their potent anti-inflammatory and antioxidant effects. Garlic and onion provide natural antimicrobial and antiviral properties, helping to fight infections. Sage, oregano, and rosemary offer immune-enhancing benefits, while vitamin C-rich orange boosts overall immunity. This recipe is perfect for cold and flu season, providing a natural remedy to help you feel your best. Cold & Flu Herbal Tonic Ingredients: 1 cup raw apple cider vinegar 2 tablespoons fresh turmeric root, cut into smaller pieces or 1 tablespoon dried turmeric powder 2 tablespoons fresh ginger root, chopped into pieces 1 tablespoon horseradish root, chopped into pieces 1 small onion (coarsely chopped) 6 cloves garlic, cut into half 2 tablespoons fresh sage leaves (chopped) or 1 tablespoon dried sage 2 tablespoons fresh oregano or 1 tablespoon dried 1 tablespoon fresh rosemary (chopped) or 1 teaspoon dried Two slices of orange with peel on Optional: honey to taste for sweetness Instructions: Prep the ingredients:  turmeric, ginger, horseradish, onion, garlic, and rosemary. Mix everything:  In a large glass jar, combine the apple cider vinegar with all the prepared ingredients, including the sage, oregano, and slices of orange. Shake and steep:  Seal the jar tightly, putting a piece of parchment paper between the glass and the lid and shake well. Let the mixture steep in a cool, dark place for at least 2 weeks. Shake it daily to help the ingredients infuse. Strain:  After 2 weeks, strain the mixture using a fine mesh sieve or cheesecloth. Press down to extract all the liquid. Bottle it:  Pour the strained tonic into a clean glass bottle or jar. Sweeten (optional):  If desired, add honey to taste to soften the flavours. How to Use: Take 1-2 tablespoons daily during cold and flu season to boost immunity. At the first sign of a cold or flu, take 1 tablespoon every few hours until symptoms subside. Can also be used diluted in warm water as a gargle for sore throats. This combination of immune-boosting and antimicrobial herbs, along with the vitamin C from the orange and the benefits of raw apple cider vinegar, creates a powerful remedy to fight off cold and flu symptoms.

Since it’s pear season, and especially if you happen to have pears growing in your own garden like I do, it’s the perfect time to put them to good use in a healthy pear muffin recipe  that the whole family will love. These muffins are not only moist and delicious but also refined sugar-free, making them a wholesome choice for kids and grown-ups alike. Packed with the natural sweetness of pears, oats, and honey, they’re a perfect nutritious treat for breakfast or a snack. Plus, they’re easy to make and full of healthy ingredients! Healthy Pear Muffins Makes 12 Ingredients: 2 medium (250g) ripe pears (if you get them organic and local, don't peel them as peel contains additional fibre) 1 tsp of cinnamon 1/3 tso of cardamom 1 cup of rolled oats ½ cup milk (dairy or plant-based) 3/4 cup (175g) of Greek yogurt 2 large eggs 1 cup almond flour (you can also use wholewheat flour) 1 tbsp of chia seeds 1 teaspoon lemon zest ¼ cup melted butter ¼ cup walnuts (chopped) 1 tablespoon honey (or to taste) 1 teaspoon baking soda 1 teaspoon baking powder 1 teaspoon vanilla extract (optional) A pinch of salt Instructions: Preheat the oven:  Set the oven to 190°C (375°F) and line a muffin tin with paper liners and grease with butter or you can use silicone muffin cups like I did. Prepare the oats and chia seeds:  In a small bowl, mix the rolled oats, chia seeds with the milk and Greek yoghurt. Let it soak for about 10 minutes to soften. Chop the pears: Chop up the pears into small pieces, keeping the skin but removing the core of the pears. Mix with cinnamon and cardamom. Mix the wet ingredients:  In a large bowl, whisk together the eggs, melted butter, honey, and vanilla extract until smooth and creamy. Add dry ingredients:  Stir in the almond flour, baking soda, baking powder, lemon zest, and salt. Mix until just combined. Fold in soaked oats, chia seeds, pears and walnuts:  Gently fold in the soaked oats, chia seeds, chopped pears, and walnuts. The batter will be thick and chunky. Spoon into muffin tin:  Divide the batter evenly among the muffin cups, filling each about ¾ full. Bake:  Bake for 25-30 minutes, or until a toothpick inserted into the center comes out clean. The tops should be golden brown. Cool and enjoy:  Let the muffins cool in the tin for a few minutes, then transfer to a plate or wooden board to cool completely. Tips: These muffins freeze well, so you can make a batch and store them for quick healthy snacks. For extra crunch, sprinkle a few additional walnuts on top of the muffins before baking. These healthy pear muffins  are a great source of fibre, healthy fats, and protein, making them perfect for breakfast or a nutritious snack! You can find more pear recipes in my blog here .

Coffee is one of the most popular beverages worldwide, cherished for its stimulating effects and unique flavour. Caffeine, the most well-known component of coffee, is the most widely consumed psychoactive substance on Earth. But with its increasing popularity, people often wonder: Is coffee good or bad for me, am I drinking too much of it? Since majority of my clients are coffee drinkers, I thought of trying to shed some light on the pros and cons of coffee as well as caffeine. So let's explore both the benefits and potential drawbacks of coffee, who might need to limit or avoid it altogether, what are safe amounts of caffeine (including caffeine content in different caffeinated foods and drinks) and what drinks could be alternatives to coffee. Photo source: Pixabay The Benefits of Coffee Improves Heart Health For years, coffee was demonised for its potential to increase heart rate and blood pressure, leading to concerns about cardiovascular risk. However, recent research paints a different picture. Studies now show that moderate coffee consumption can actually reduce the risk of heart disease. This is likely due to the complex array of compounds in coffee, including fibre , polyphenols , and antioxidants, which contribute to heart health by lowering blood sugar and blood pressure. Supports Gut Health Coffee is rich in soluble fibre, which helps feed beneficial gut bacteria, promoting a healthy and diverse microbiome . Specific bacteria, like Lawsonibacter , thrive in the gut of coffee drinkers, producing compounds like quinic acid that help regulate blood pressure and insulin levels. Additionally, the polyphenols in coffee act as prebiotics , further supporting gut health. Boosts Cognitive Function Some studies suggest that coffee may enhance long-term cognitive health, possibly lowering the risk of Alzheimer’s disease and slowing cognitive decline. However, not all research agrees, and caffeine isn’t the sole contributor. Other compounds in coffee may play a role in improving memory and attention. Reduces the Risk of Gallstones and Certain Cancers Drinking coffee has been associated with a lower risk of gallstone formation and various cancers, including liver, prostate, and breast cancer. Coffee contains kahweol and cafestol, compounds that may inhibit the growth of cancer cells. Helps in Weight Loss and Physical Performance Caffeine stimulates metabolism, helping burn fat and improve physical performance. Studies suggest that coffee drinkers may be more likely to maintain weight loss over time. Protects the Liver Research shows that moderate coffee consumption can protect the liver from diseases such as non-alcoholic fatty liver disease (NAFLD), cirrhosis, and liver cancer. Coffee appears to reduce liver fibrosis and inflammation, making it beneficial for overall liver health . The Drawbacks of Coffee Gastrointestinal Issues Caffeine stimulates the production of gastric acid , which can exacerbate conditions like GERD, acid reflux, and gastritis. It also relaxes the gastroesophageal sphincter, increasing the risk of heartburn. Additionally, coffee can speed up bowel movements, which may cause diarrhea in sensitive individuals. Interferes with Nutrient Absorption Excessive coffee consumption may hinder the absorption of essential minerals and vitamins. Disrupts Sleep Caffeine has a half-life of 5-6 hours, meaning it stays in your system for a long time, potentially affecting your sleep quality. Even if you fall asleep quickly, caffeine can reduce deep and REM sleep, leading to fatigue and irritability. Aim to have your coffee before 12pm. Elevates Anxiety and Stress For individuals who metabolise caffeine slowly, coffee can cause jitters, anxiety, and increased stress. Caffeine influences stress hormones like cortisol, which can disrupt mood and negatively impact gut health. Who Should Limit or Avoid Coffee? Individuals with GERD or Acid Reflux : Coffee’s acidic properties and its ability to relax the oesophageal sphincter make it a poor choice for people with these conditions. People with IBS, IBD, or SIBO : Caffeine can irritate the gut lining and speed up digestion, potentially worsening symptoms like diarrhoea and abdominal pain. Pregnant and Nursing Women : Caffeine consumption of up to 200 mg per day during pregnancy is generally not associated with health risks for the fetus. However, it is still advised to limit caffeine intake to a maximum of 100 mg per day. The same recommendation applies to nursing mothers, as caffeine is absorbed into breast milk and can affect the baby’s developing nervous system. People who are slow-metabolisers of caffeine : You can test your genes, how caffeine affects your body- whether you are a fast, average of slow metaboliser, how does caffeine affect your sleep, what's your sensitivity to caffeine, how your body senses the bitter taste. In Estonia for example you can order such test at geenitestid.ee For healthy adults (excluding pregnant women), a safe daily intake of caffeine from various sources is considered to be up to 400 mg (approximately 5.7 mg per kilogram of body weight). For children and adolescents, the recommended safe daily intake of caffeine from all sources is 3 mg per kilogram of body weight. What Constitutes High Caffeine Consumption? High caffeine intake in adults (over 7–10 mg per kilogram of body weight per day, depending on individual tolerance) can manifest through a variety of symptoms. These may include irritability, anxiety, restlessness, hallucinations, headaches, dizziness, insomnia, loss of appetite, diarrhoea, nausea, hand tremors, circulatory issues, arrhythmia, low blood pressure, or numbness. Such symptoms can arise from both short-term and long-term overconsumption and may indicate caffeine toxicity. Caffeine toxicity in adults typically occurs at doses greater than 7–8 mg per kilogram of body weight per day, or 500–600 mg in total. For example, for an individual weighing 80 kg, a 7 mg per kilogram dose equates to a maximum of 560 mg per day. This translates to approximately 5–8 cups (200 ml each) of espresso or filter coffee, depending on the strength of the brew. In children and adolescents, excessive caffeine consumption can lead to increased blood pressure, insomnia, chronic headaches, irritability, learning difficulties, and other adverse effects. Research has shown that anxiety in children occurs at caffeine intakes above 2.5 mg per kilogram of body weight per day, while higher doses (above 3 mg per kilogram) can exacerbate headaches and stomachaches. For instance, a child weighing 30 kg would exceed safe limits at 75 mg of caffeine, which can be found in approximately 300 ml of energy drink or 150 ml of coffee. Caffeine poisoning in children can manifest through symptoms such as severe vomiting, rapid heart rate (tachycardia), central nervous system irritation, and increased urination. Source: Toitumine.ee Why Coffee Shouldn’t Be Your First Drink in the Morning Many people reach for coffee first thing in the morning, but this might not be the best idea. Drinking coffee on an empty stomach can increase acid production, potentially irritating the stomach lining and causing heartburn or indigestion. Additionally, caffeine stimulates cortisol production—the body’s stress hormone—which is naturally elevated in the morning. Consuming coffee right after waking up can spike cortisol even higher, leading to increased anxiety and stress throughout the day. Instead, it’s advisable to start your day with a glass of water or a herbal tea to rehydrate your body after a night's sleep. Once you’ve eaten something, you can enjoy your morning coffee without causing an unnecessary spike in acid or cortisol. It's good to rather utilise body's natural cortisol levels after waking up and giving yourself that dose of caffeine two hours or so later to get the boost. Coffee is also a natural diuretic. When we sleep at night, we loose water, so we are waking up dehydrated. If you then have your first drink as a coffee, you will take your body further in dehydration, causing drowsiness, dizziness and possible headaches etc. Coffee Alternatives If you're sensitive to caffeine or looking for an alternative, there are several beverages that provide a gentle energy boost or promote relaxation without the downsides of coffee: Herbal Teas : Options like chamomile, peppermint, or rooibos offer relaxation and digestive benefits. Green Tea : Contains lower amounts of caffeine compared to coffee and is rich in antioxidants like EGCG ( epigallocatechin-3-gallate ) which support brain and heart health. Matcha : A powdered form of green tea with a slow-releasing caffeine effect, providing sustained energy without the jitters. Chicory Root Coffee : A caffeine-free coffee alternative that tastes similar to coffee and is rich in prebiotics, which support gut health. Golden Milk : A blend of turmeric, ginger, and other spices with warm milk (plant-based or dairy), offering anti-inflammatory benefits and a soothing start to the day. Conclusion Coffee, when consumed in moderation, offers a wide range of health benefits, from improved heart and liver health to enhanced cognitive function and a more diverse gut microbiome. However, it’s important to listen to your body, as excessive consumption can lead to digestive issues, poor sleep, and increased anxiety. For those sensitive to caffeine or dealing with specific health conditions, there are plenty of alternatives that can provide energy and health benefits without the potential downsides. If you are looking to improve your nutrition to have healthier weight, better sleep, more energy, don't hesitate to reach out to me for nutrition counseling and health coaching at info@katrinpeo.com .

This vibrant and nourishing salad is packed with a variety of nutrient-dense ingredients that not only taste delicious but also provide multiple health benefits. The sweet potatoes are rich in fibre , vitamin A, and antioxidants, supporting eye health and boosting immunity. Quinoa is a complete protein, containing all nine essential amino acids, making it a great choice for plant-based eaters. Pomegranate seeds add a burst of sweetness along with polyphenols that promote heart health. Fresh parsley and red onions enhance the salad with anti-inflammatory and detoxifying properties. With a mix of fibre, healthy fats, and protein, this salad is satisfying, satiating, and perfect for a balanced meal any time of the day. Roasted Sweet Potato, Quinoa, and Halloumi Salad Serves:  6 Ingredients For the salad: 2 sweet potatoes, peeled and cubed 1 tbsp extra virgin olive oil Sea salt & black pepper to taste 6 leaves of Romaine lettuce, washed 1 cup quinoa 400g cherry tomatoes, halved 8 small cucumbers, diced 2 tbsp red onion, finely chopped 1 cup pomegranate arils 1/2 cup flaked almonds, roasted 1/4 bunch parsley, leaves & stems finely chopped 400g halloumi, sliced For the dressing: 4 tbsp extra virgin olive oil 2 tbsp white wine vinegar 4 tsp Dijon mustard 4 tsp maple syrup Sea salt & black pepper to taste Instructions Roast the Sweet Potatoes: Preheat the oven to 200°C (350°F). Line a baking tray with baking paper. Spread the cubed sweet potato evenly across the tray, drizzle with 1 tbsp olive oil, and season with sea salt and black pepper. Roast in the preheated oven for about 30 minutes or until golden and cooked through. Toss halfway for even cooking. Cook the Quinoa: While the sweet potatoes are roasting, cook the quinoa according to the packet instructions. Once cooked, fluff with a fork and set aside to cool. Prepare the Dressing: In a small jar or bowl, combine extra virgin olive oil, white wine vinegar, maple syrup, and Dijon mustard. Whisk until well combined and smooth. Season with sea salt and black pepper to taste. Toast the Almonds: In a dry pan over medium heat, toast the flaked almonds until golden brown and fragrant, about 2-3 minutes. Stir frequently to prevent burning. Set aside. Cook the Halloumi: Heat a non-stick pan over medium heat. Add the halloumi slices and cook for 2-3 minutes on each side until golden and crispy. Remove from heat and set aside. Assemble the Salad: In a large bowl or plate, combine the Romaine lettuce (tear to smaller pieces with your hands, cooked quinoa, roasted sweet potatoes, cherry tomatoes, cucumbers, red onion, pomegranate arils, toasted almonds, and chopped parsley. Drizzle the dressing over the salad. If you serve it from a bowl, then gently toss until well combined. If you serve the salad from a big plate, then you can simply drizzle the dressing over the salad and allow it to sink through Serve: Top the salad with the warm halloumi slices and serve immediately. This vibrant salad combines sweet, savoury, and tangy flavours with a satisfying mix of textures. Enjoy! If you are looking for other salad recipes to try, be sure to check more in my blog .

With the rising trend of personalised nutrition, many people are turning to specific diets in the hope of achieving better health, weight loss, or improved well-being. However, while certain diets may offer short-term benefits (like weight-loss), they can also have potential downsides, especially if followed longterm without professional guidance. This article aims to provide an overview of some of the most common diets—vegetarian, vegan, low-carb high-fat (keto), paleo, carnivore, gluten-free, lactose and casein-free, glycemic load, and the Mediterranean diet—discussing their core principles, pros and cons, and potential short- and long-term nutritional deficiencies. Before diving into these diets, it’s important to note that unless you have tested positive for a food intolerance (lactose, casein, gluten), have been diagnosed with celiac disease, or have serious food allergies (towards peanuts, seafood etc), it’s generally advisable to consume a whole foods diet that includes a wide variety of food groups: vegetables, fruits, berries, nuts, seeds, legumes, whole grains, meat, fish, and dairy. Following public dietary guidelines, such as the Estonian Food Pyramid (on below image) , can serve as a good foundation for building a balanced and sustainable diet. Photo source: Tervise Arengu Instituut I would also like to highlight the importance of getting adequate quality calories from food (this depends on your age, body weight and lifestyle (movement, exercise and sleep). There are diets out there that advice to consume 500kcal per day for a period of time, and while this type of caloric intake can be life-saving for morbidly obese people when done once or twice, it's not something that's recommended for people to practice over and over again. Consuming fewer calories per day than your basal metabolic rate (BMR)—the number of calories your body needs to perform basic functions such as breathing, maintaining body temperature, and supporting organs function—can lead to a variety of negative health consequences. When you consistently eat below your BMR, your body may enter a state of “starvation mode,” where it slows down metabolic processes to conserve energy. This can cause a drop in energy levels, loss of muscle mass, impaired hormone production, and disruptions in thyroid function, leading to slower metabolism over time. Additionally, chronic under-eating can result in nutritional deficiencies, impacting immune function, bone health, and overall vitality. Long-term, this can increase the risk of developing conditions like osteoporosis, heart problems, or reproductive issues, especially for women. For these reasons, it’s crucial to ensure your daily caloric intake from whole foods meets at least your BMR requirements to maintain healthy bodily functions and support overall well-being. Here are average energy daily needs based on the public dietary guidelines: But now let's dive into different widely practiced diets. Vegetarian Diet A vegetarian diet excludes meat, poultry, and fish but generally includes dairy products and eggs, depending on the type of vegetarianism (lacto-ovo, lacto, or ovo vegetarian). It focuses on vegetables, fruits, whole grains, nuts, seeds, legumes, dairy, and egg-based foods. Pros: High in fibre, vitamins, and antioxidants from a variety of plant-based foods. May lower the risk of chronic diseases such as cardiovascular disease, hypertension, and type 2 diabetes. Easier to meet protein needs than a vegan diet due to the inclusion of dairy and eggs. Can be more flexible than a vegan diet, making it easier to follow long-term. Cons: Potential deficiencies in vitamin B12, iron, and omega-3 fatty acids if dairy and eggs are not adequately included. Some vegetarian diets may rely too heavily on processed meat alternatives, which can be high in sodium and preservatives. Strict lacto or ovo vegetarian diets can lead to a lack of variety and may require careful meal planning. Potential Nutritional Deficiencies: Short-term:  Insufficient iron and protein intake if not planned well, leading to low energy and fatigue. Long-term:  Vitamin B12 deficiency, leading to neurological issues; iron-deficiency anemia; and potential omega-3 deficiency, impacting brain and heart health. 2. Vegan Diet A vegan diet eliminates all animal products, including meat, dairy, and eggs. It’s primarily plant-based and focuses on vegetables, fruits, whole grains, nuts, seeds, and legumes. Pros: High in fibre , vitamins, and antioxidants. May reduce the risk of chronic diseases such as heart disease, hypertension, and certain cancers. Environmentally friendly and promotes animal welfare. Cons: Potential deficiencies in vitamin B12, iron, omega-3 fatty acids, zinc, calcium, and protein if not carefully planned. People would typically need to supplement. Can be challenging to obtain all essential amino acids without varied plant protein sources. Higher risk of low bone density due to low calcium and vitamin D levels. Potential Nutritional Deficiencies: Short-term:  Inadequate protein intake, fatigue, and anemia. Long-term:  B12 deficiency (leading to neurological problems), iron-deficiency anemia, and bone health issues. 3. Low-Carb High-Fat Diet (Keto) The ketogenic diet emphasises low carbohydrate intake and high fat consumption to promote a state of ketosis, where the body burns fat instead of carbohydrates for fuel. Pros: Effective for rapid weight loss and blood sugar control. May reduce blood pressure, triglycerides and fasting glycose. May reduce appetite and increase satiety. Beneficial for some neurological disorders like epilepsy. Cons: Difficult to maintain long-term. Can cause nutrient deficiencies due to limited food variety. Risk of keto flu (nausea, fatigue) and increased cholesterol levels. Potential Nutritional Deficiencies: Short-term:   Electrolyte imbalances, dehydration, and digestive issues. Long-term:  Low intake of essential vitamins and minerals such as vitamin C, magnesium, and fibre, increasing the risk of cardiovascular disease. 4. Paleo Diet The paleo diet is based on the presumed eating patterns of our Paleolithic ancestors, focusing on whole foods like lean meats, fish, fruits, vegetables, nuts, and seeds while avoiding grains, legumes, dairy and processed foods. Pros: Emphasises whole, unprocessed foods. Rich in lean proteins and healthy fats . May help reduce inflammation , LDL cholesterol and promote weight loss. May help increase insulin sensitivity and improve glycose tolerance. Cons: Excludes entire food groups (grains, legumes, and dairy), which can result in nutrient gaps. Can be costly and difficult to follow. May lead to a higher intake of saturated fats depending on meat choices and the amount of meat consumed. Potential Nutritional Deficiencies: Short-term:  Lack of energy due to lower carbohydrate intake. Long-term:  Calcium and vitamin D deficiencies, potential for low carbohydrate-related fatigue. 5. Carnivore Diet This extreme diet includes only animal products such as meat, eggs, and dairy, excluding all plant-based foods. Pros: Can lead to rapid weight loss and reduced inflammation for some. Simple to follow and eliminates common allergens. Cons: Extremely restrictive and lacks variety. High in saturated fats, which may increase cardiovascular risks. No dietary fibre, which is essential for gut health. Can put strain on liver and kidneys Potential Nutritional Deficiencies: Short-term:  Constipation, nutrient imbalances, and lack of phytonutrients. Long-term:  Deficiency in vitamin C, potassium, and fibre, leading to possible long-term gut health issues. 6. Gluten-Free Diet A gluten-free diet eliminates gluten, a protein found in wheat, barley, and rye. It is essential for those with celiac disease or non-celiac gluten sensitivity. Pros: Essential for managing celiac disease and gluten intolerance. May reduce bloating and digestive discomfort for sensitive individuals. Cons: Can lead to lower intake of essential nutrients if relying on processed gluten-free products. Often higher in sugar and fat content. Possible deficiencies in fibre and B vitamins. Potential Nutritional Deficiencies: Short-term:  Lack of fibre and essential vitamins found in whole grains. Long-term:  Deficiency in iron, calcium, folate, and vitamin B12. 7. Lactose and Casein-Free Diet Eliminates lactose (milk sugar) and casein (milk protein), usually for those who are intolerant or allergic. Pros: Necessary for managing lactose intolerance and dairy allergies. Reduces digestive issues like bloating and cramps. Cons: Potential for calcium and vitamin D deficiencies. Limited dairy-free alternatives may be lower in protein and nutrients. Potential Nutritional Deficiencies: Short-term:  Lower calcium and vitamin D intake. Long-term:  Bone health issues due to chronic calcium and vitamin D deficiency. 8. Glycemic Load Diet Focuses on consuming foods with a low glycemic load to maintain stable blood sugar levels. Glycemic load is influenced by food processing method, cooking method, by food combinations, acidity level of a food, fibre content etc. Pros: May help with weight management and diabetes control. Emphasises whole, unprocessed foods. No need to avoid but replace certain foods within food groups. Similar to plate rule (carbohydrates, fats and protein) Cons: Can be complex to calculate glycemic load. May restrict some healthy foods due to their glycemic index. Potential Nutritional Deficiencies: Short-term:  Lower energy levels due to the exclusion of certain carbohydrates. Long-term:  Risk of inadequate carbohydrate intake, leading to fatigue and mood changes. 9. Mediterranean Diet This diet is rich in fruits, vegetables, whole grains, legumes, nuts, and olive oil, with moderate fish, poultry and low red meat consumption; a low milk products consumption (1-2 times per week). Pros: High in heart-healthy fats and antioxidants. May reduce the risk of heart disease, cancer, and cognitive decline. Flexible and easy to maintain long-term. Cons: Can be expensive due to the emphasis on high-quality ingredients. Higher fat content may not be suitable for those needing lower-fat diets. Potential Nutritional Deficiencies: Short-term:  Few deficiencies if well-balanced. Long-term:  If improperly followed, may lead to excess caloric intake from healthy fats. During our time at nutrition school, we had the opportunity to test several of the aforementioned diets firsthand. Our group of 25 students was divided into smaller teams, each tasked with creating menus for a specific diet, balancing them using Nutridata software, and following the diets for a duration of six days. Many of us found it challenging to adhere to the menus, as the structured approach was quite different from our usual eating habits. Additionally, with most of the diets, we observed that they could potentially lead to nutritional deficiencies, and some participants even experienced negative health effects during the trial period. Among all the diets we tried, the Mediterranean diet proved to be the most sustainable and balanced for long-term practice. Here are couple of general guidelines, the above diets have in common and what to practice: prefer whole foods to ultra-processed foods reduce saturated fats and transfats in your diet reduce added sugar and refined grains The Bottom Line: While each diet has its benefits and drawbacks, most of these restrictive eating patterns can lead to nutritional deficiencies or health issues if not carefully managed and practiced for a long period of time. It's important to think if the diet you are on, is serving you- are you thriving on it, is it sustainable? It's also important to not stay rigid towards one way of eating, but be open to change if your body asks for it- as our bodies changes through years and decades. Unless medically necessary, a balanced whole foods diet that includes a variety of food groups is generally the best approach for optimal health and longevity. Using public dietary guidelines, such as for example the Estonian Food Pyramid, can provide structure and ensure a diverse intake of nutrients for long-term health and well-being. If you are confused about different diets, have been trying various diets with no lasting success and want to know how to change your diet healthier, sustainable for your life, step by step- it might be good for you to consult with a certified nutrition counselor and health coach. Contact me at info@katrinpeo.com

Over the 7 years I have been learning, studying nutrition, I've had to rethink many aspects of nutrition that I thought were simple and straightforward. What we eat and even the chemicals we put on our skin have profound effects on our health, and we often underestimate how food impacts our body. One such topic where my understanding and views have evolved is vitamin D —often seen as a simple supplement with seemingly only positive effects. However, it’s not that simple. This article summarises the insights from a recent ZOE podcast featuring experts Professor Tim Spector and Dr. Federica Amati. Photos sources: Pixabay Vitamin D- The Sunshine Vitamin, or Something Else? Vitamin D has been dubbed "the sunshine vitamin," playing a crucial role in maintaining health, particularly in bone growth, immune function, and reducing inflammation. One billion people globally are said to have low levels of vitamin D. It’s no surprise that so many people reach for supplements. Governments worldwide recommend taking vitamin D pills for at least half of the year. In the UK, the suggested daily amount is 400 IU (international units), while in the US, it's 600 IU. But what if we're getting it wrong? As also pointed out in the ZOE podcast, vitamin D isn’t even technically a vitamin— it’s a steroid hormone . Our body can produce it through sunlight exposure, which differentiates it from real vitamins, such as, B and C vitamins, that we must obtain solely from food. Also, our genes determine how much vitamin D our body needs, uses- so it's not the same level for everyone. Too Much of a Good Thing? In recent years, concerns have arisen about people consuming excessive amounts of vitamin D, which can lead to toxicity. Some studies show that individuals taking large doses—up to 5,000 IU or more a day—are at higher risk for fractures and falls. Unlike water-soluble vitamins like vitamin C or B, excess vitamin D isn't flushed out of the body but accumulates, which can lead to nerve and muscle issues. The takeaway from the podcast was clear: overdosing on vitamin D can be harmful, and it's important to balance intake through diet, sun exposure, and supplements carefully. The real confusion lies in the recommendations themselves. Blood levels of vitamin D vary widely from country to country, and experts, including Professor Spector, question whether these guidelines have become inflated without sufficient evidence. For example, in the US, a blood level of 28 ng/mL is deemed optimal, while in the UK, it's 12 ng/mL. Yet there's no conclusive proof that higher levels are better. As a result, many people are supplementing without understanding whether and how much they need it. How Do We Get Vitamin D? Vitamin D can be obtained from three sources: sunlight, food, and supplements. The body is designed to produce enough vitamin D from sun exposure, but lifestyle factors (spending a lot of your daily life indoors) and geographical location can limit this. Foods such as oily fish (herring, mackerel), mushrooms, eggs and dairy products are good sources of vitamin D, but they are rarely enough to meet the daily requirement. Below are some of the foods that are highest in vitamin D ( per 100g serving ): Smoked lampreys- 90mcg (3600 IU of vitamin D) Canned cod liver- 54 mcg (2160 IU) Smoked or cooked eel- 36 mcg (1440 IU) Cooked salmon- 29 mcg (1152 IU) Cooked mackerel- 28mcg (1120 IU) Cooked trout- 28mcg (1120 IU) Canned sardine- 12 mcg (480 IU) Chanterelles, cooked- 6.9 mcg (276 IU) Fried egg- 5.8 mcg (232 IU) Caviar (red and black)- 5.8 mcg (232 IU) Tuna, canned, in brine- 5.6 mcg (224 IU) Salted herring- 8.3 mcg (332 IU) Cooked beef liver- 1.6 mcg (64 IU) Fortified cow's milk, fat content 2.5%- 1 mcg (40 IU) ( source: Nutridata ) An important note here is that the daily recommended portion size of oily or very oily fish to consume is 30-45g. It's critical to remember that getting outside and exposing your skin to the sun on a daily basis is the best you can do—even for just 15 to 20 minutes a day without sunscreen during the non-peak UV hours (before 10am and after 4pm)—can naturally boost your needed vitamin D levels. Supplementing: Who Needs It? Certain groups do benefit from vitamin D supplements, particularly those with health conditions such as Crohn's disease, multiple sclerosis or cancer. Trials like the VITAL study have shown improved outcomes in patients already diagnosed with certain diseases when taking vitamin D. However, this doesn’t mean the general population should rush to the store for high-dose D-vitamin supplements. People living in the Northern Hemisphere often experience lower levels of sunlight during the winter months due to the angle of the sun and shorter daylight hours, which significantly reduces their body’s ability to produce vitamin D. As a result, individuals in these regions can be at risk of vitamin D deficiency. So supplementing with vitamin D during the winter months may help to maintain adequate levels. But it's best to get your blood levels checked first (your family doctor can order it or you can go to your closest lab yourself (like Synlab in Estonia) and then determine with your doctor if, how much and for how long you should supplement. Vitamin D deficiency is rare in healthy individuals with an active outdoor lifestyle and balanced diet, but for those at risk—such as older adults or people with limited sun exposure—supplementation could be beneficial. As per general guidelines optimal levels of D-vitamin in the blood are 76-99, ideal levels 100-150. More than 150 is not necessary and over 251 can cause toxicity in the body. Conclusion: Reevaluate Your Supplementation In a world where we're often looking for quick fixes, vitamin D supplements might seem like an easy way to boost your health. However, as highlighted in the ZOE podcast, it’s vital to remember that vitamin D is not a cure-all and over-supplementing can lead to toxicity. It's best to focus on getting your vitamin D from regular exposure to the sun during non-peak UV hours, from a balanced diet and supplementing only when needed. For those curious about the latest science behind vitamin D, I encourage you to check out the full ZOE podcast episode  with Professor Tim Spector and Dr. Federica Amati, where they dive deep into the complexities of this so-called “vitamin.” References: VITAL Trial on Vitamin D National Health Guidelines on Vitamin D for the UK National Health Guidelines for Vitamin D in the US Public Vitamin D recommendations in Estonia If you are someone looking to improve your nutrition, lose or gain weight following a healthy balanced diet, but don't know where to start, do reach out to me for nutrition counseling at info@katrinpeo.com .

In today's modern world, it can feel overwhelming to understand what's truly safe to consume or use in our daily lives. Over the past few decades, our food and environment have changed significantly, particularly in the amount of industrial chemicals and additives that have found their way into our water, food supply, and personal care products. Estimates suggest that over 10,000 chemicals  are intentionally added to food products globally. These include preservatives, flavour enhancers, colorants (food dyes), emulsifiers, stabilisers, artificial sweeteners etc. However, it's important to note that in addition to these intentional additives, food can also contain unintentional contaminants such as pesticide residues, packaging materials, or environmental pollutants like PFAS (per- and polyfluoroalkyl substances). I listened yesterday a podcast from Max Lugavere, where he interviewed Dr. Yvonne Burkart , a board-certified toxicologist with over 15 years of experience specialising in environmental health, chemical safety, and human health risk assessment. This is what triggered me to write the below article to share what I learnt from this particular podcast as well as from elsewhere over the years and what I practiced myself and with my family in order to reduce toxic burden. Making intentional, step-by-step choices, you can reduce your exposure to harmful chemicals and improve your overall well-being. The Growing Concern with Industrial Additives Industrial additives in food and water are substances introduced during production to enhance appearance, extend shelf life, or improve taste. However, these chemicals can lead to a range of health issues, from hormone disruption to inflammation, and even chronic diseases. Dr. Yvonne Burkart stresses that many of these chemicals, have no long-term safety studies, and yet, they’re pervasive in what we consume daily. Max Lugavere’s interview with Dr. Burkart also highlighted alarming concerns about chemicals like PFAS (per- and polyfluoroalkyl substances), which are known as "forever chemicals" because they persist in the environment and our bodies. PFAS are found for example in food packaging, water supplies, and also in non-stick cookware. These substances are linked to various health problems, including immune system suppression, liver damage, and even cancer. Health Risks of Industrial Additives Some of the known health issues related to industrial additives include: Endocrine Disruption : Chemicals like BPA and phthalates, found in plastic packaging and food containers, interfere with hormone regulation. These chemicals mimic hormones like oestrogen, disrupting body's natural balance and potentially leading to reproductive issues, thyroid dysfunction, and metabolic disorders like obesity and diabetes. Inflammation & Autoimmune Diseases : Additives in processed foods, such as emulsifiers and preservatives, can disrupt gut microbiome, cause digestive issues like bloating and constipation, triggering inflammation and increasing the risk of autoimmune conditions, such as Crohn's disease. You can learn more about the food additives in this article . Allergies and Sensitivities : Certain food additives, such as artificial colourings, preservatives (e.g., sulphites), and flavour enhancers (e.g., MSG), are known to trigger allergic reactions, food sensitivities, and symptoms like headaches, hives, or respiratory issues, especially in sensitive individuals or children. Neurological Damage : Heavy metals like lead and mercury, sometimes found in water or food sources contaminated during processing or packaging, can lead to neurological damage. Prolonged exposure to these metals can impair brain development in children and cause memory problems, cognitive decline, and mood disorders in adults. Behavioural and Mental Health Issues : Additives can affect the central nervous system, brain chemistry, and neurotransmitters, which can contribute to hyperactivity, anxiety, and depression. Inflammation triggered by additives may also play a role in these mental health issues. Since chronic low-level inflammation is associated with both ADHD and depression, the consumption of additives that promote inflammation could exacerbate these conditions. Carcinogenic Risks : Certain industrial additives have been linked to cancer. For instance, nitrates and nitrites used in processed meats as preservatives can form nitrosamines, which are known carcinogens. Other chemicals like aspartame and BHA (butylated hydroxyanisole), used as artificial sweeteners and preservatives, respectively, have been associated with cancer in animal studies, though human research is still ongoing. Step-by-Step: How to Detoxify Your Life The good news is that you don’t have to overhaul your entire lifestyle overnight. Small, sustainable changes can make a big difference over time. Here’s how to get started: 1. Make Better Food Choices Start with Fresh, Local Produce : Opt for locally sourced, seasonal, organic foods whenever possible to reduce your exposure to pesticides and chemicals used in industrial farming. Use the Environmental Working Group's (EWG) Dirty Dozen and Clean 15 when you purchase berries, fruits and vegetables : The Dirty Dozen list highlights fruits and vegetables with the highest pesticide residues, while the Clean 15 lists those with the least. Focus on buying organic for the Dirty Dozen, and prioritise cleaner options for the rest. Avoid Ultra-Processed Foods : Processed foods are typically packed with additives, artificial flavours, and preservatives. Choose whole, unprocessed foods as much as possible. Make sure you familiarise yourself how to read product labels, so you can make informed and better choices for your health. You can find guidelines how to read product labels from here . Natural Detoxification : Our bodies naturally detoxify through key organs like the liver, kidneys, skin, lungs, and digestive system, which work together to eliminate toxins and waste products. The liver filters harmful substances from the blood, breaking them down for excretion, while the kidneys flush out toxins through urine. To support these natural detox processes, consuming foods rich in antioxidants, fibre , and essential nutrients is crucial. Leafy greens, cruciferous vegetables (like broccoli and cauliflower), citrus fruits, and berries help neutralise toxins, while foods high in fibre- such as whole grains, legumes, and seeds- promote efficient digestion and waste removal. Water, green tea , and lemon water are excellent for hydrating and supporting kidney function, helping flush out toxins from the body. Engaging in regular physical exercise that makes you break a sweat, as well as using a sauna, are excellent ways to support detoxification. A key detoxifier in the body is glutathione, often called the master antioxidant, and its production increases with exercise. To naturally boost glutathione levels, it's essential to get quality sleep, engage in both aerobic and weight-bearing exercise, and consume sulfur-rich foods like cauliflower, broccoli, Brussels sprouts, garlic, and onions. Glutathione is composed of the amino acids cysteine, glutamate, and glycine, which the body synthesises from a variety of foods. These include protein-rich sources like beef, chicken, fish, eggs, dairy, lentils, legumes, and whole grains like oats and barley, as well as nuts, seeds, leafy greens, seaweed, salmon, soy, and mushrooms. A balanced diet with these foods ensures the body has what it needs to produce glutathione and maintain optimal detoxification. Learn in this article how you know your body is in need for a detox . 2. Water Quality: Filter Tap Water, Don’t Rely on Bottled Water Why Tap and Bottled Water (in plastic) Are Not Ideal : Tap water can contain contaminants like chlorine, fluoride, heavy metals, residues of pharmaceuticals etc while bottled water often leaches microplastics and chemicals from its packaging. If you purchase bottled water, best is to buy in a glass bottle. If you are travelling, carry an empty water bottle along and fill it up with filtered water where you have access to it. If you don't have access to any other water than water in plastic bottle in the stores, try and purchase the water in a stronger plastic as stronger plastic bottles are often made from polyethylene terephthalate (PET) or high-density polyethylene (HDPE). These materials are more durable, less likely to degrade quickly, and have a lower risk of chemical leaching. Softer plastic bottles are typically made from low-density polyethylene (LDPE) or contain plasticisers like phthalates. These chemicals help make the plastic flexible but can leach into the water, especially when exposed to heat or sunlight. Phthalates are known endocrine disruptors, which can interfere with hormone function and may pose health risks. Use a Water Filter : While municipal water is treated to meet safety standards, it doesn’t remove all potential pollutants. A water filter can help reduce or eliminate these contaminants, providing cleaner, safer water for drinking and cooking. I personally have been using Aquaphor water filter at home. 3. Reassess Your Skincare Routine The Skin Absorbs What You Put On It : Many people don’t realise how much of what they apply to their skin is absorbed into the bloodstream. Ingredients like parabens, phthalates, and synthetic fragrances can disrupt hormones and increase toxic load in the body. Switch to Natural Products : Look for skincare brands that use organic, non-toxic ingredients. Check labels and avoid products that contain harmful chemicals like sulphates and formaldehyde-releasing preservatives. Environmental Working Group has a databased called Skin Deep with over 115,000 evaluated beauty products- they help you to review your existing beauty products and make better choices with your next purchase. I personally use pure shea-butter and cold-pressed sesame seed oil to moisturise my skin for years now. Whenever I feel, I also add a drop or two essential oils to the moisturiser depending on what natural scent I feel like having around me. You can find more about which essential oils are good for skin health from here . 4. Clean Your Home, Clean Your Air Ditch Toxic Cleaning Products : Conventional cleaning products often contain harsh chemicals that affect indoor air quality and pose health risks. Opt for natural alternatives like, plain water, vinegar, baking soda, lemon juice concentrate and plant-based cleaners. Essential oils like lemon, tea tree and orange are all good to use either as anti-bacterial, anti-fungal or tackling greasy jobs in the kitchen. Burning Candles At Home : Candles, particularly those made from paraffin wax, can release harmful chemicals when burned. Paraffin is a byproduct of petroleum, and when it burns, it emits substances like benzene and toluene, both of which are known carcinogens. Additionally, many candles contain synthetic fragrances, which can release volatile organic compounds (VOCs) into the air, leading to indoor air pollution. These chemicals may cause respiratory issues, headaches, or exacerbate conditions like asthma. Candles with lead-core wicks can also release toxic heavy metals, which are harmful when inhaled. Opt for candles made from beeswax, soy wax, or coconut wax. Avoid synthetic fragrances. Instead, choose candles scented with essential oils. Ensure the candles have wicks made from cotton or wood. Improve Ventilation : Indoor air can be more polluted than outdoor air due to chemicals from household items. Increase airflow in your home by regularly opening windows and using air purifiers. We are personally using Coway air purifier at home. Conclusion: Small Steps for Big Health Gains Dr. Yvonne Burkart emphasises that detoxifying your life is not about doing everything at once, but rather making conscious, gradual improvements. Begin by focusing on the areas that feel manageable to you—whether it’s food choices, water quality, or cleaning up your skincare routine. By taking small, consistent steps, you can significantly reduce your exposure to industrial additives and other harmful chemicals, while supporting your body’s natural detoxification processes. By empowering yourself with knowledge and making mindful decisions, you can safeguard your and your family's health and well-being for the long term.

These delicious lentil muffins are packed with protein and fibre, making them a perfect nutrient-dense healthy dessert. The recipe contains no flour, relying on lentils, eggs, and hazelnuts as the primary sources of protein, while linseeds, chia seeds, psyllium husks, and cacao add a good dose of fibre. Protein-Packed Chocolate Lentil Muffins with Hazelnuts Ingredients : 150g cooked lentils (When I have no time to cook lentils, I purchase steamed lentils ready to use- this one is available to buy in Estonia ) 3 eggs 40g of butter 20g psyllium husks 20g crushed linseeds 20g chia seeds 20g cacao powder 50g dark chocolate, chopped (I use Bitter chocolate (with 87% cacao content), but you can use also with 70% cacao content- dark chocolate is healthier). 1 medium banana (about 120g), grated 1-2 tbsp honey (this depends whether you like a bit sweeter batter) 40g hazelnuts, chopped 1-2 tbsp coconut sugar (this depends whether you like a bit sweeter batter) 1 tsp baking powder ½ tsp baking soda ¼ tsp salt Vanilla extract to taste Instructions : Preheat the oven to 180°C (350°F) and line a 12-cup muffin tin with paper liners or use silicon muffin cups (I use the latter ones as they are easy to pop the muffins out, don't require greasing) In a large bowl, grate the banana and mix it with melted butter, honey and coconut sugar until smooth. Add the cooked lentils and eggs, and blend together using a hand mixer or blender until well combined. In a separate bowl, mix the psyllium husks, crushed linseeds (I use coffee grinder for grinding the seeds), chia seeds, cacao powder, baking powder, baking soda, and salt. Gradually fold the dry ingredients into the wet ingredients until well incorporated. Gently stir in the chopped hazelnuts and dark chocolate pieces. Spoon the batter into muffin tin or silicon muffin cups. Bake for 25-30 minutes, or until a toothpick inserted into the center comes out clean. Let the muffins cool for a few minutes before transferring to a wire rack or plate to cool completely. Enjoy these nutritious lentil muffins as a fibre-rich and protein-packed dessert! ​ You can find more healthy muffin recipes in my blog .