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In today’s world, ultra-processed foods (UPFs) are making up an increasing share of diets globally, contributing to various health issues due to their high sugar, salt, and unhealthy fat content. For example, in the UK, ultra-processed foods contribute around 66% of calorie intake among adolescents , highlighting their prevalence among younger generations​. The global shift toward highly processed foods means that even the average grocery store has become a challenging environment to navigate for those aiming to make healthier food choices. In this article I aim to offer practical steps for making healthier daily food choices, from selecting minimally processed whole foods to adopting better food preparation methods. Whether it’s choosing whole fruits over juices, opting for whole grains, or understanding the health impact of different food groups, these small changes can support overall well-being in a fast-paced world filled with convenience foods. Photo source: Pixabay Making the Most of Vegetables Vegetables are nutrient-dense foods that are best enjoyed in their natural form as much as possible depending on the vegetable, either raw, steamed, boiled, or baked. Shorter cooking times help preserve vitamins and minerals, so aim to cook vegetables for the minimum time required to soften them. Drizzle some extra-virgin olive oil on vegetables before eating to better absorb the vitamins. Aim to have half of your plate at every meal filled with raw and cooked vegetables. Including fermented vegetables  (like sauerkraut, kimchi, pickles) in your diet, ideally 1-2 tablespoons daily, supports your gut health with beneficial probiotics. Adding Legumes Regularly Legumes, such as beans, peas, lentils, and chickpeas , are excellent plant-based protein and fibre sources. If you buy the beans and peas raw, they should be soaked and thoroughly cooked before consumption to improve digestibility. You can purchase already steamed or boiled beans and lentils from the store, which are ready to eat- read the product label though to avoid unnecessary ingredients. Aim to eat legumes 3-4 times a week. Incorporating Mushrooms Weekly Mushrooms offer a variety of vitamins, minerals, and antioxidants, supporting overall health. Consuming mushrooms once or twice a week can diversify nutrient intake and add rich flavour to meals. Adding Sprouts Regularly Sprouts are rich in vitamins, minerals, and antioxidants, making them a nutritional powerhouse. Add a small amount to salads, sandwiches, or grain bowls to maximise these benefits. It's possible to purchase them from the grocery store, but it's also very easy to sprout the seeds at home . Enjoying Starchy Foods Wisely For starchy foods like potatoes and sweet potatoes, choose boiled, steamed, or baked methods over fried options to retain more nutrients and limit added fats. Avoid fries or heavily fried potato dishes to reduce unnecessary calorie intake and unhealthy fats. Eating Fruits and Berries Whole over Juices, Nectars Whole fruits and berries are better choices than juices and nectars, as they retain their natural fibres, essential for digestion and satiety. Consuming them whole provides a steady release of sugars into the bloodstream. Enjoy dried fruits only occasionally, as they contain concentrated natural sugars. Fresh or frozen options for vegetables, fruits and berries are ideal, where flash frozen actually helps to make sure most nutrients are retained and they are picked and packed at their best ripeness. Choosing Whole Grains Over Refined Grains Whole grains are essential for a balanced diet, offering more fibre, vitamins, and minerals than refined grains. When buying grain products like bread, pasta, and rice, opt for wholegrain options such as whole rye or whole wheat. Check the fibre content on the bread label (7g and more fibre per 100g is a good choice). These choices help balance blood sugar levels, keep you full longer, and improve digestion. When making oat porridge, choose steel-gut oats or rolled oats instead of instant oats. Try and buy oats, wheat, rice organic, when possible as many of these grain fields are sprayed with glyphosate and other pesticides . Dairy: Fermented and Unflavoured Choices For those who tolerate lactose (milk sugar) and casein (milk protein), fermented dairy products like kefir, yoghurt or sour milk are a good sources of beneficial gut bacteria, vitamin B12, and calcium. Stick to unflavoured yoghurt, cottage cheese, or curd cheese for a clean source of protein, and flavour them with fresh fruits, berries, chia seeds etc. Pre-flavoured dairy products sold in store very often contain too many added sugars and other artificial or unnecessary ingredients. In this article I provide some examples of milk products sold in stores and their sugar content . Selecting Fish, Poultry, and Meat Mindfully For animal protein, prioritise fresh fish, poultry (such as chicken or turkey), and lean meats- marinate them yourself as store marinades often contain sugar, thickeners, preservatives. Red meat (beef, pork, lamb) is best limited to not more than 500 grams per week due to saturated fat content. Avoid or purchase processed meat products like sausages, deli meats, meatballs, salamis and bacon as little as possible, as these are often high in salt, preservatives, and unhealthy fats. Eat Eggs Regularly Eggs provide high-quality protein, vitamins, and minerals. Soft-boiled eggs are absorbed more efficiently than hard-boiled eggs. According to for example Estonia national nutritional guidelines, it is not recommended to consume more than 0.5 eggs per day. When choosing eggs, it is better to purchase organic free-range eggs, because they contain more micronutrients due to the more diverse diet of the chickens. Choosing Fats Carefully When cooking with fats, olive oil is an excellent choice, especially for low and medium temperatures or as a dressing. For higher temperature cooking, ghee is a good choice. You can learn more about different types of fats and what fats to use for different cooking methods at different temperatures here . Daily consumption (a handful) of a variety of nuts and seeds (unsalted and not roasted) is recommended for their healthy fats, vitamins, minerals and fibre. Limiting Added Sugars for Long-term Health Limiting added sugars to less than 10% of your daily caloric intake (ideally under 5%) promotes optimal health. This amounts to no more than 50 grams, ideally under 25g of added sugar for a 2000-calorie diet. In this article I dive deep into the sugar, how too much added sugar affects our health and what are healthier choices to sweeten your food if desired. A Note on Alcohol Alcohol consumption poses risks to numerous body systems, and no amount is entirely "safe." While national dietary guidelines suggest a maximum of one drink per day for women and two for men , even moderate intake can have health consequences. Less is always better because even low and moderate consumption can affect health negatively depending on the person and their health status. One unit of alcohol is 10g of pure absolute alcohol, which is approximately one bottle of beer (330 ml), one glass of wine (120 ml) or one drink of strong alcohol (40 ml). How does alcohol affect health in a nutshell? Regular alcohol consumption has a negative effect on the liver, causing inflammation, fatty liver disease, and long-term excessive consumption of liver diseases such as liver cirrhosis. The liver is responsible for more than 500 functions in the body - in this article you can read about the functions of the liver and how you can support its health . Alcohol affects gut health by altering the microbiome (increasing the number of pathogenic bacteria) and also by increasing gut permeability, which allows toxins to enter the bloodstream, promoting inflammatory processes . Alcohol affects the health of the brain, causing short-term cognitive impairment and potentially long-term memory damage when consumed in excess. Due to its diuretic effect, alcohol stresses kidney function, contributing to dehydration and reducing the kidneys' ability to effectively filter toxins from the body. Alcohol causes hormonal imbalances and fertility problems Alcohol affects negatively cardiovascular and immune system functions. Given the wide-ranging effects of alcohol on our physical health, it is important to regularly assess our relationship with alcohol – assess the amounts we consume; evaluate the role alcohol plays in life and whether it supports or undermines our health values ​​and goals. Reading product labels It's important to read product labels in the grocery store, so you are making an informed decision what you put into your body- in terms of added sugars, thickeners, preservatives, food colourings etc. And it's important to teach the basics of how to read the labels also to your children. This article gives you guidelines how to do it . It's good to start with reading the labels of the products you typically buy to see which ones you might want to stop buying, for which ones to choose healthier alternatives. Creating a Balanced Diet as a Habit Making healthier choices isn’t about giving up favourite foods but about making better choices that support long-term health and wellness. A balanced diet rich in whole grains, fresh fruits and vegetables, lean proteins, and healthy fats can help manage cravings, sustain energy, and improve mood. By building healthy habits, you can enjoy the benefits of nutritious eating and feel your best every day. If you want to improve your diet, what to make healthier choices, but are unsure where to start, don't hesitate to reach out to me for nutrition counselling at info@katrinpeo.com .

Metabolic health is often overlooked until it's compromised, yet it plays a pivotal role in overall well-being. This article unpacks the essentials of metabolic health, the hidden drivers of poor metabolic function, and actionable strategies to improve it. Quite a few insights in this article are drawn from nutritionist Simon Hill’s podcast “ The Root Cause of Poor Metabolic Health”, which I encourage you to go and listen to . What Is Metabolic Health and Why Does It Matter? Metabolic health refers to the optimal functioning of key processes in the body, such as maintaining blood sugar, cholesterol, and blood pressure levels within a healthy range. Poor metabolic health can lead to conditions like type 2 diabetes, cardiovascular diseases, and fatty liver. Metabolic dysfunction isn't always visible—someone may appear healthy externally but carry significant internal risks, underscoring the importance of awareness and proactive management. The Root Cause of Poor Metabolic Health One of the root causes of metabolic dysfunction is an excess accumulation of ectopic and visceral fat—fat stored in inappropriate places like the liver, pancreas and around internal organs. This fat disrupts metabolic processes, driving insulin resistance and chronic inflammation. Personal Fat Threshold and Its Role in Metabolic Health The concept of personal fat threshold is critical to understanding metabolic health. Each of us has a unique capacity to store fat under our skin, known as subcutaneous fat . This is relatively safe storage that the body can manage. However, once this threshold is exceeded, fat starts to spill over into places it doesn't belong—such as around and within vital organs like the liver, pancreas, and heart. This is what experts refer to as the personal fat threshold —the point where your body runs out of safe storage capacity, and the overflow disrupts critical metabolic processes. For instance: Visceral fat : Stored around internal organs, this type of fat is metabolically active and can release harmful inflammatory markers. Ectopic fat : Found inside organs like the liver and muscles, it interferes with normal function, contributing to insulin resistance and metabolic syndrome. It’s crucial to understand that the personal fat threshold varies between individuals and isn’t solely determined by weight or BMI. A lean person may still exceed their threshold if they accumulate too much visceral or ectopic fat. This is why metabolic health is about more than just appearance—it’s about how your body handles and stores energy internally. Signs You May Be Over Your Personal Fat Threshold While professional testing is the best way to determine visceral fat levels, common warning signs include: Expanding waistline : Even slight increases in abdominal girth can signal visceral fat gain. The recommended healthy waist circumference is less than 88 cm for women and less than 102 cm for men, but the risk of metabolic disorders in adults already increases with a waist circumference of 80 cm and 94 cm, respectively. If the ratio between waist and hip circumference (by dividing waist circumference by hip circumference) is over 1 for men and over 0.8 for women, it indicates obesity. Fatigue and sluggishness : Insulin resistance can cause dips in energy levels. High triglycerides or low HDL cholesterol : These are markers of metabolic dysfunction. It refers to the individual limit at which excess fat storage begins to impair metabolic functions. While some can store more fat without immediate health risks, others may develop complications with even modest weight gain. You can learn more about different ways to test your body fat percentages from this article by Healthline. To test your fasting glycose, fasting insulin, HbA1c, cholesterol (total cholesterol, HDL- cholesterol, LDL- cholesterol, triglycerides), you can contact your healthcare provider or go directly to the lab, like Synlab in Estonia and order the tests there . How Fat Affects Metabolism Ectopic fat in the liver is particularly harmful, as it impairs insulin sensitivity and contributes to metabolic syndrome. Reducing liver and visceral fat can dramatically improve metabolic outcomes, even without significant weight loss. Women in perimenopause and in post-menopause tend to naturally start storing more fat around the waistline, due to changes in hormone oestrogen. Therefore it's very important for women to follow the below strategies to reduce the risk for metabolic and cardiovascular diseases in post-menopause. You can read more about perimenopause and post-menopause and how you can support your body in this article . What Are The Strategies to Reduce Ectopic and Visceral Fat? While all the below strategies are important, every person's health journey is different and our starting points for healthier eating are different. Start with what works for you. It's more important that you pick one or two from the below strategies that you can do consistently for some time until they become a habit and then take on extra 1-2 strategies. Health and improving your nutrition is a journey and the success is always bigger if you have a clear goal, why you do it in the long-run. Adopt a predominantly whole food plant-based diet : High in fibre and low in saturated fats (for example processed meat products, too much high-fat dairy (including butter), palm oil, coconut oil to improve insulin sensitivity. You can learn more about saturated fats here . Focus on calorie density : Choose whole, nutrient-dense foods that promote satiety as well as provide your body with necessary healthy carbohydrates (vegetables, fruits, berries, legumes, whole grains), protein , healthy fats , vitamins, minerals, antioxidants. Limit refined sugars and processed foods : These contribute to fat deposition in the liver. Incorporate fermented foods and drinks : A diverse and balanced gut microbiota helps regulate blood sugar levels by influencing insulin sensitivity. Gut bacteria also help regulate how the body metabolises and stores fat. Some bacterial species promote fat burning, while others might favour fat storage. An imbalanced gut microbiota (dysbiosis) can trigger chronic low-grade inflammation, which contributes to insulin resistance and fat accumulation, especially visceral fat. Gut bacteria influence also how the liver handles fat. An unhealthy gut can increase gut permeability ( leaky gut ), allowing endotoxins to enter the bloodstream. This promotes liver fat accumulation (non-alcoholic fatty liver disease). A healthy gut prevents this process, protecting liver function and supporting fat metabolism. Drink enough water between the meals : Hydration boosts metabolic rate, supports lipolysis (body breaking down the fat stores for energy), curbs appetite (sometimes thirst can be mistaken for hunger), aids in waste elimination, improves insulin sensitivity (so your cells can effectively respond to insulin insuring energy utilisation) etc. Have a breakfast focused around healthy protein and fat - it sets a tone for balanced energy levels, improved metabolism, and overall better health throughout the day. Practice time-restricted eating , where you go without any food or drinks apart from water during the night for 12 hours, so your breakfast is let's say at 7 am and you finish your last meal before 7pm. Limit alcohol : Alcohol contributes to empty calories and liver fat accumulation. Increase physical activity : consistent physical activity improves fat metabolism. Aim to get a minimum of 30 minutes of moderate-intensity physical activity per day. Prioritise quality sleep and stress management : Poor sleep and chronic stress are linked to metabolic dysfunction. Depending on the person and their body fat levels, it may be necessary to create a daily calorie deficit (but at the same time focusing on consuming whole foods for energy) as an additional step for a while in order to promote the reduction of body fat inside and around the organs. Metabolic health plays a crucial role in overall well-being, and understanding how body fat impacts metabolism is key to improving it. By adopting dietary changes such as focusing on whole, nutrient-dense foods, staying hydrated, managing meal timing, and supporting gut health, you can take significant steps toward reducing ectopic and visceral fat. These strategies, combined with quality sleep, stress management, and physical activity, can help you build a healthier, more balanced body. For personalised nutrition counseling and tailored guidance on your health journey, reach out to me at info@katrinpeo.com .

The human gut microbiome—a vast ecosystem of trillions of microbes—plays a crucial role in regulating our overall health. In a recent episode of podcast The Model Health Show which I listen to for years already, Dr. Tim Spector , a renowned expert in nutrition and the microbiome shared insights on how diet and lifestyle can shape our gut health and, consequently, our well-being. Though I have been writing about gut health in the past in multiple articles in my blog, I feel it's a topic that needs regular coverage especially because it's evolving so fast. Below are the key takeaways and actionable tips to support a thriving microbiome. The Microbiome: Your Body’s Hidden Pharmacy Dr. Spector describes the gut microbiome as a "pharmacy," producing essential chemicals that influence everything from immune system function to food cravings . These microbes also help regulate digestion and play a role in our mental health, underscoring their importance in maintaining homeostasis. Embrace Dietary Diversity- Consume at least 30 different plant foods a week One of the most impactful ways to support your gut is through a diverse diet. Consume at least 30 different plant-based foods weekly. This variety helps nourish a wide range of beneficial gut bacteria, promoting microbial diversity—which is considered as a main marker of good gut health. Foods to include to reach your 30+ different plants foods: Fruits and vegetables (e.g., berries, leafy greens, apples, pears, carrots, broccoli, asparagus, pumpkin, sweet potato). Whole grains (e.g., wholegrain oats, quinoa, barley). Legumes (e.g., lentils, chickpeas, beans). Nuts and seeds (e.g., almonds, walnuts, pecans, flaxseeds, chia seeds). Herbs and spices (basil, thyme, cilantro, rosemary, cumin, cinnamon). The Power of Fermented Foods Adding fermented foods to your diet can significantly enhance gut health. Fermented options like yogurt, kefir, sauerkraut, kimchi, and kombucha introduce beneficial probiotics that fortify the gut microbiome. Studies show that regular consumption of these foods is associated with better digestion, reduced inflammation, and improved immunity. You can learn more about different fermented foods from this article . Polyphenols: Microbial Superfood Polyphenols, natural compounds found in colorful plant foods, are another key to a healthy gut. These compounds act as antioxidants and fuel beneficial microbes. Examples include: Dark chocolate (75% and more cacao and consume in moderation). Green tea (including matcha ). Pomegranate Berries (e.g., blueberries, raspberries, blackberries, cranberries). Spices (e.g., turmeric, cloves). Learn more about polyphenol-rich foods here . Resistant Starch – Fuel for Beneficial Gut Bacteria Resistant starch is a type of carbohydrate that bypasses digestion in the small intestine and reaches the colon, where it serves as food for beneficial gut microbes. When fermented, it produces short-chain fatty acids such as butyrate , which strengthen the gut lining, lower inflammation, and support metabolic health. Include foods like green bananas (when you purchase them from the store, opt of greener rather than ripe and yellow), cooked and cooled potatoes or rice, legumes, oats, and even small amounts of potato starch powder. Omega-3 Fatty Acids – Anti-Inflammatory Allies for the Gut Omega-3s (especially EPA and DHA) are best known for heart and brain health, but they also play an important role in the gut. They can increase microbial diversity , support the gut barrier, and calm inflammation. Aim to eat 2–3 servings of fatty fish weekly (salmon, trout, sardines, mackerel, herring, anchovies). Plant-based options for Omega-3 include flaxseeds, chia seeds, hemp seeds, and walnuts. But do grind flaxseeds and chia seeds before using in your meals to allow your body to access the Omega-3 in these seeds. Algae or fish oil supplements can be useful when intake from food is low. Learn more about essential fatty acids, like Omega-3 from here . Time-Restricted Eating for Gut Reset Adopting a time-restricted eating pattern—such as eating within an 8-10 hour window during the day and not eating 14-16 hours during the night—can improve gut health by allowing your microbiome to rest and rejuvenate. This practice has been shown to enhance microbial diversity and support overall digestive efficiency. If you have not practiced time-restricted eating before, start with 12-hour eating window, where you consume your meals for example between 7am-7pm and then give your gut a rest from food between 7pm and 7am. You can drink plain water or herbal tea after 7pm, but don't leave it too close to the bed time to avoid having to go to toilet during the night. Avoid Ultra-Processed Foods Ultra-processed foods are a major threat to gut health. They lack the fibre and nutrients that beneficial microbes need to thrive and often contain additives or too much sugar that disrupt the gut environment. Reducing ultra-processed food consumption is essential for maintaining a healthy microbiome. Monitor Your Digestion Pay also attention to your digestion transit time—the period from eating to elimination as well as for its consistency (you can refer to Bristol stool scale to get an understanding of different stools and what they tell about your digestion). An ideal transit time is about 24 hours. Observing your bowel habits can provide valuable insights into the state of your gut health. If your transit time is not daily, but maybe every 2-4 days or more rarely, it's important to work with a professional, like a nutrition counselor, who can help to go through your dietary habits and suggest changes to improve your digestion. Five Tips to Support a Healthy Microbiome Eat a diverse diet : Include 30+ plant-based foods weekly. Consume fermented foods : Regularly consume for example kefir, yoghurt, kimchi, or sauerkraut. Increase polyphenol intake : Enjoy foods like berries, green tea, and dark chocolate. Practice time-restricted eating : Aim for an 8-10 hour eating window daily. Reduce processed foods : Prioritise whole, minimally processed options. Your gut is not just a digestive organ; it’s a dynamic ecosystem that influences nearly every aspect of your health. By adopting the strategies —embracing dietary diversity, consuming fermented foods, and avoiding ultra-processed foods and drinks—you can create a thriving gut microbiome. Small, consistent changes can yield profound health benefits over time. For more insights, check out the full episode of The Model Health Show  featuring Dr. Tim Spector here. If you need guidance on how you can improve your diet to support better gut health, don't hesitate to reach out to me for nutrition counselling at info@katrinpeo.com .

Artificial sweeteners are everywhere, from diet sodas to protein bars, promising guilt-free sweetness. They’ve become the go-to option for those looking to cut calories, control blood sugar, or lose weight. But are these sugar substitutes as harmless as they seem? Recent research suggests that artificial sweeteners may not be the "free ride" to weight loss or better health that we once thought. Instead, they could be quietly affecting your gut health and overall well-being in ways you never anticipated. Photo source: Canva What Are Artificial Sweeteners? Artificial sweeteners are synthetic or plant-derived substances used to replace sugar in foods and drinks. Examples include aspartame, sucralose (Splenda), saccharin, and acesulfame K. They’re often hundreds of times sweeter than sugar, allowing small amounts to deliver big flavour without adding calories. Their popularity stems from their promise to help with weight management and reduce the risk of sugar-related issues like tooth decay and diabetes. However, their long-term effects are still a topic of intense scientific investigation, particularly concerning gut health. The Science: How Artificial Sweeteners Affect Gut Health Artificial sweeteners might not affect your blood sugar directly (this depends on the artificial sweetener and on person), but they could be disrupting something even more fundamental: your gut microbiome. The ZOE podcast highlights research showing that artificial sweeteners can alter the composition and diversity of gut bacteria. For example: Gut Microbiome Disruption:  Some sweeteners, like saccharin and sucralose, may encourage the growth of bacteria linked to glucose intolerance, potentially affecting blood sugar regulation. Increased Inflammation:  An imbalanced microbiome can contribute to inflammation, which is linked to metabolic and chronic diseases. Cravings and Appetite Control:  Sweeteners may trick your brain and gut into expecting sugar, potentially increasing cravings and leading to overeating. Research published in Nature  and other reputable journals has raised concerns about artificial sweeteners and their unintended consequences on gut health. Are Artificial Sweeteners Truly a Better Alternative to Sugar? "Benefits and Risks: A Balancing Act" Benefits: Calorie Reduction:  Sweeteners contain few or no calories, making them appealing for weight management. Dental Health:  Unlike sugar, they don’t feed bacteria in mouth that cause cavities. Risks: Gut Health Impact:  Altered gut bacteria may have far-reaching effects on metabolism and immune health. People who have IBS (Irritable Bowel Syndrome), should avoid artificial sweeteners as they can exacerbate symptoms. Weight Management Paradox:  Despite being calorie-free, studies suggest artificial sweeteners could indirectly lead to weight gain by increasing appetite or cravings. Long-Term Unknowns:  While sugar's risks are well-documented, the long-term safety of consuming artificial sweeteners is less clear. The question isn’t whether artificial sweeteners are “better” than sugar—it’s whether they’re truly the best option for your health. Foods and Drinks That Commonly Contain Artificial Sweeteners "Where Artificial Sweeteners Hide in Plain Sight" Many of us consume artificial sweeteners without realising it. They’re often listed under unfamiliar names like sucralose, acesulfame potassium, acesulfame K or aspartame. Common food and drink sources include: Diet Sodas and Beverages:  Coca Cola Zero, Pepsi Zero, iced teas, flavoured water. Sugar-Free Snacks:  Cookies, candy, and chewing gum. Low-Calorie Dairy Products:  Yogurts, puddings, and protein shakes. Condiments and Sauces:  Ketchup, salad dressings, and barbecue sauces. Breakfast Foods:  "Healthy" cereals and granola bars. Foods targeted mainly towards people doing physical exercise (such as weight lifting, cross-fit, fitness modelling etc): Protein powders, protein drinks and protein bars Vitamins and Minerals in the Pharmacy or Health Stores : check the ingredient labels. I always encourage my clients to read the product labels for these additives to make informed choices. You can learn some basic principles how to read food product labels here . Tips for Being Mindful About Artificial Sweeteners "Smart Strategies for Sweet Choices" Read Ingredient Lists:  Look for artificial sweeteners on product labels and choose natural alternatives when possible. Mindful Usage:  If you do choose to eat foods with artificial sweeteners, do so sparingly and prioritise whole foods as much as possible. Explore Natural Sweeteners:  Consider honey or maple syrup to sweeten your food, in moderation. Embrace Naturally Sweet Foods:  Opt for fruits, like bananas or dates, to satisfy your sweet tooth. Or use cinnamon or vanilla pod as they have naturally sweet taste. Listen to Your Body:  Pay attention to how artificial sweeteners affect your digestion, cravings, or overall health. "Take Your Awareness About Sweetness of food a Step Further". Artificial sweeteners are only one piece of the puzzle. To understand how added sugar affects your health and why it’s worth reducing it or quitting it all-together, check out my detailed blog post: Why to Quit Added Sugar . If you want to go deeper into the topic, I encourage you listen to Zoe podcast, where professors Tim Spector and Eran Elivan discuss the artificial sweeteners topic with Jonathan Wolf . Conclusion "Make Informed Choices for Long-Term Health" Artificial sweeteners might seem like an easy way to satisfy your sweet cravings while avoiding sugar’s pitfalls. However, they come with their own set of health risks, especially concerning your gut. By being mindful of the foods you consume and choosing natural, whole-food alternatives, you can support your gut health and overall well-being. Remember, the goal isn’t to find a perfect substitute for sugar but to redefine your relationship with sweet taste altogether. If you want to reduce your intake of added sugar, but don't know how to go about it as you feel you have tried, but have not succeeded, don't hesitate to reach out to me for nutrition counseling session(s) at info@katrinpeo.com .

Are you one of those who promised to become a healthier version of yourself in 2025? Perhaps you’ve decided to drink less alcohol, cut back on sweets, exercise more, or simply prioritise your well-being. Maybe you want to feel more energised and vibrant but don’t know where to start. This article will provide tips and strategies to help you eat healthier in 2025. If you’re looking for additional inspiration, don’t forget to check out my 2024 guide on healthier eating habits. Let’s take the first step toward building a better you! The Body’s Incredible Ability to Regenerate Did you know that your body is continuously rebuilding itself every second of every day? This process of regeneration offers hope for anyone looking to improve their health, recover from injury, chronic illness. By choosing the right "building materials" — nutrient-rich whole foods — you can support your body in healing and in creating a stronger, healthier version of yourself. I think many of us have experienced this miracle with our own bodies- how we recover from minor or major injuries, from surgeries etc. Here’s examples of how your body rebuilds itself: Liver : Regenerates every 150-500 days. Skin : Renews itself every 10-30 days. Stomach lining : Replaces cells every 2-9 days. Intestinal mucosa : Renews every 2-5 days. White blood cells : Renew every 1-5 days. Red blood cells : Renew every 120 days. Lung alveoli : Renew every 8 days. Bones : Undergo a complete regeneration every 10 years. etc These incredible processes mean you have the opportunity to "build" a new you by making smarter food choices today. Think of your body like a Formula 1 car. A racer wouldn’t dream of putting low-quality fuel into their vehicle because they know it would hinder performance. Similarly, fuelling your body with nutrient-deprived, ultra-processed foods , too much added sugar from foods and drinks, unhealthy fats, too much salt prevents it from operating at its best. Instead, choose a variety of whole foods that are nutrient dense to perform and feel your best. Strategies for Eating Healthier in 2025 It's important to understand that diets work until they don't and with majority of the diets, one would gain back the weight they tried to loose and more. With my experience in nutrition counselling and health coaching I have yet to come across with any restrictive diet that my clients have tried in their past prior to coming to me that they have managed to sustain- that has worked for them in the long run. Our bodies are smarter than we think- their purpose is to keep us alive. The best diet is a diverse, balanced way of eating where all the nutrient tense food groups in different ratios are represented in our daily menu. Here are some actionable tips how you can improve your diet in 2025: Eat for Your Gut Health Prioritise diverse, fibre-rich foods like vegetables, fruits, whole grains, legumes, and fermented foods. Limit ultra-processed foods and artificial additives that disrupt your gut microbiome. Learn more how your gut health influences your overall health from this article. Incorporate Whole Foods into Every Meal Focus on unprocessed or minimally processed foods. Include a balance of macronutrients: proteins, healthy fats, and complex carbohydrates. Time Your Meals Wisely Experiment with meal timing, such as eating your daily required energy from food within a specific time window (e.g., 10 hours or maximum 12 hours) to support metabolic health. This means for example, that you have your breakfast at 7am and you are done with your dinner at 7pm. Avoid late-night snacking to allow your digestive system to rest. Hydrate Smarter Drink water throughout the day and limit or avoid sugary beverages. Consider herbal teas or infused water (with cucumbers, rosemary, blueberries, cranberries, lemon etc) for variety. The amount of water your body needs, depends on your weight, your health status, outside temperature, your physical activity and also of your diet (what you eat). Be Mindful of Portion Sizes and The Speed at How You Eat Pay attention to your hunger and fullness cues. Opt for smaller plates to prevent overeating. Eat slower, chew your food to allow your body to digest the food, produce necessary enzymes and absorb the nutrients. In this article I invite you to explore your relationship with food . Prioritise Quality Over Quantity When choosing foods, prioritise nutrient density over calorie count. For example, opt for nuts and seeds over chips, or berries over candy, opt of whole grains over refined grains. Cook More at Home Home-cooked meals allow you to control ingredients and portions. Experiment with new recipes to keep things exciting. Cook together with your family and friends. The Bigger Picture: Small Changes, Big Impact Remember, lasting change doesn’t happen overnight. Start with small, manageable adjustments to your eating habits and build from there. Whether it’s adding one more serving of vegetables to your plate or swapping sugary snacks for whole fruits, each step contributes to a healthier you. Every meal is an opportunity to invest in your health and well-being. With consistent, intentional choices, you’ll be amazed at how much better you feel by the end of 2025. But also do not forget that health is influenced by sleep, exercise and stress, so it's important that you try and keep as much good balance in all of these 4 pillars of health . Conclusion The journey to better health is just that — a journey. By embracing these strategies and focusing on whole, nutrient-rich foods, you can support your body’s natural regenerative processes and feel your best. Why not start today? Your future self will thank you. Let’s make 2025 your healthiest year yet! If you feel that you can't do it by yourself, need an accountability partner, need a professional who can give you support and guidance to better nutrition and healthy habits in 2025, do reach out to me for nutrition counselling and health coaching. Learn more about my services here .

When I decided to write about alcohol consumption from a nutrition perspective, my goal was to approach the topic openly—neither demonising nor promoting it, but trying to show both the few pros but more cons. Alcohol plays a complex role in many of our lives. For some, it’s a ritual to unwind, a way to connect socially, or a part of cherished traditions. For others, it’s a source of health concerns or even addiction. In my history as a health coach and nutrition counselor, I have had only a few people who don't drink alcohol at all or very little. Unfortunately I have seen more overconsumption of alcohol. This article explores alcohol’s impact on health, why its effects are highly personalised, and how to make more informed choices when you do decide to drink. Photo source: Canva The Complex Relationship with Alcohol Alcohol is deeply ingrained in social and cultural practices, but its effects can be polarising. A night out with friends may come with the unwelcome consequences of a hangover, and excessive consumption can lead to serious health risks, including addiction and chronic diseases. But is alcohol always harmful? Can certain types, like red wine, offer health benefits? Let’s delve into what the science says. The Science: Is Alcohol Ever Healthy? The answer is nuanced. Studies suggest that moderate alcohol consumption might have some benefits, specifically when it comes to red wine. These benefits largely stem from polyphenols —compounds found in grape skins—which have been linked to potentially improving vascular health in at risk human populations and supporting gut health. However, the dose is crucial. Consuming more than one or two drinks daily (depending on whether you are a man or a woman and you health condition) often outweighs potential benefits with harmful effects, such as oxidative stress and inflammation. Why Is Red Wine Unique? Unlike most alcoholic beverages, red wine undergoes fermentation with grape skins, allowing over 100 types of polyphenols to infuse into the liquid. These compounds, known for their antioxidant properties, may positively impact heart health ( particularly in regard to lowering systolic blood pressure ) and gut microbiota. Research shows that red wine can support beneficial gut microbes , while other alcoholic beverages often degrade gut health with increased consumption. But moderation is key. A glass of red wine may offer some protection for your heart and microbes, but higher amounts can rapidly tip the balance toward harm. Artisan Ciders and Other Beverages Beyond red wine, artisan ciders—particularly those made with traditional methods—contain notable levels of polyphenols. Some Belgian beers and warm ales may also offer minor benefits due to their yeast and polyphenol content. However, most spirits like vodka, gin, and whiskey are distilled, removing beneficial compounds, leaving behind empty calories and ethanol. Alcohol’s Risks: Why It’s Not a Safe Choice A Neurotoxin by Nature Alcohol is a neurotoxin that the body must metabolise. How quickly this happens varies based on genetics, lifestyle, and gut microbiota. For example, Europeans generally metabolise alcohol faster due to evolutionary adaptations, while others may process it more slowly, leading to heightened toxic effects. Harmful Health Effects of Alcohol Alcohol can have a wide range of harmful health effects, especially when consumed in excessive amounts in over long periods. Here are some key risks and effects of alcohol on health: Physical Health Effects Short-Term Effects  (from acute intoxication) Impaired judgment and coordination , increasing the risk of accidents and injuries. Alcohol poisoning , which can lead to vomiting, seizures, respiratory depression, and death. Dehydration  and electrolyte imbalances, contributing to hangover symptoms. Long-Term Effects Liver Damage : Includes fatty liver, alcoholic hepatitis, fibrosis, and cirrhosis. Cardiovascular Problems : High blood pressure, irregular heartbeat, cardiomyopathy (weakening of the heart muscle), and an increased risk of stroke. Digestive Issues : Inflammation of the stomach lining (gastritis), ulcers, and pancreatitis. Cancer : Increased risk of cancers of the mouth, throat, esophagus, liver, colon, and breast. Immune System Suppression : Reduced ability to fight infections. Nutritional Deficiencies : Excess alcohol interferes with nutrient absorption and metabolism, leading to deficiencies in vitamins and minerals (B1, B6, B9, B12, C, A, D, E, K, magnesium, zinc, iron, calcium, potassium, phosphorus, selenium) Mental Health Effects Depression and Anxiety : Alcohol is a depressant and can worsen mental health issues over time. Alcohol Dependence : Chronic use can lead to addiction or alcohol use disorder (AUD). Cognitive Impairments : Long-term use may cause memory loss, reduced cognitive function, and conditions like alcohol-related dementia. Social and Behavioural Effects Risky Behaviours : Increased likelihood of engaging in unsafe sex, substance misuse, or criminal activities. Strained Relationships : Alcohol misuse can cause family conflicts, domestic violence, and social isolation. Work and Financial Problems : Reduced productivity, absenteeism, and job loss. Effects on Pregnancy, Breast-feeding Women and Babies Fetal Alcohol Spectrum Disorders (FASD) : Alcohol consumption during pregnancy can lead to severe developmental and cognitive impairments in the child. Increased risk of miscarriage, preterm birth , and low birth weight. Alcohol can interfere with the safe care of your baby and reduce the amount of breast milk you produce. Drinking alcohol while breastfeeding can affect your baby's development, growth, and sleep patterns . Impact on Brain and Nervous System Brain Damage : Chronic alcohol use can shrink brain regions and impair function. Neuropathy : Damage to peripheral nerves, causing numbness and tingling. Seizures : Alcohol withdrawal can trigger seizures in dependent individuals. Sleep Disruption Alcohol can interfere with sleep cycles, causing poor-quality rest and insomnia, even though it initially acts as a sedative. Weight Gain Alcohol is calorie-dense ( 7 kcal/gram ) and can lead to weight gain, especially when combined with sugary mixers or consumed alongside high-calorie foods. If you drink 100ml of 40% vodka, which contains 32 g of pure alcohol, the amount of energy can be calculated by multiplying 32 x 7. This means that 224 kcal is obtained from such a drink and quantity. 100ml of 12.5% alcohol content wine contains around 10g of alcohol, which means from 100ml of red wine, you get around 70kcal. The stronger the drink and the higher the alcohol and sugar content (e.g. in liqueurs), the greater the amount of energy obtained. A 0.5-liter porter beer, half a bar of chocolate, and 800 g of vegetables provide the same amount of energy- about 250 kcal. The J-Shaped Curve Epidemiological studies often show a J-shaped curve for alcohol’s health effects: Low to moderate consumption might be associated with reduced risks of cardiovascular disease. Higher intake significantly increases risks for conditions like type 2 diabetes, liver damage, and cancer. Impact on Blood Sugar and Calories Alcohol disrupts blood sugar regulation and provides “empty calories” that can contribute to weight gain. High-sugar alcoholic beverages (Piña Colada, Daiquiri, Margarita, Mojito, Grand Marnier, Amaretto, rum and Coke etc) spike blood sugar, while compounds in red wine and other polyphenol-rich drinks may mitigate some of these effects. Making Better Choices If you choose to drink, here are a few tips to minimise harm: Opt for red wine or artisan ciders  for their polyphenol content. Avoid drinking on an empty stomach,  as food can slow alcohol absorption and reduce its impact. Choose low-sugar or non-alcoholic alternatives Be mindful of portion sizes.  General nutrition guidelines suggest: No more than 1 unit of alcohol per day for women and up to 2 units for men Have 3 alcohol-free days a week Do not consume all week alcohol during the weekend Below you can find how many units of alcohol different size and types of alcoholic drinks contain: To calculate the number of alcohol units, the below formula is used: number of alcohol units = quantity (litres) × strength (%) × 0.789 (To calculate the number of alcohol units in a specific drink, the volume of the drink in litres must be multiplied by its strength, and the result must be multiplied by the specific gravity of alcohol, 0.789 (the relative density of alcohol relative to the density of water).) Personalised Tolerance and Recommendations Alcohol’s effects are highly personalised due to differences in metabolism, genetics, and gut microbiota. Women metabolise alcohol worse than men. There’s no universal “safe level” of consumption, and for some individuals, even small amounts can be harmful. If you don’t drink today, there’s no need to start for potential health benefits. It's important to also note here that alcohol consumption at a young age directly affects the developing brain, decision-making and self-control. Since the brain continues to develop until the age of 25, alcohol consumed at a young age also affects brain function in adulthood. The Bottom Line While moderate consumption of certain types of alcohol amongst grownups, like red wine, may offer some health benefits, alcohol is not a health food. Its risks often outweigh its advantages, especially when consumed in excess. If you do drink, aim for moderation, choose beverages with potential health benefits, and reflect on your drinking habits. For those who don’t drink, continue to focus on other ways to support your health, like a balanced diet and active lifestyle. And for those who do, consider cutting back, choosing better-quality drinks, and prioritising your overall well-being. Treat alcohol, if you choose to drink, as an occasional indulgence, not a necessity. If you are looking to improve your diet, want to understand whether you are getting the necessary nutrition for your body to support your health and physical activity or want to start changing your overall health for the better, don't hesitate to reach out to me for nutrition counseling and health coaching. Book an appointment with me today at info@katrinpeo.com . Disclaimer: This article is for informational purposes only. If you have concerns about your alcohol consumption, consult a healthcare professional.

In January 2025, the Estonian Health Development Institute published new national recommendations for diet, physical activity, and sleep. In this article, I will briefly explain what these recommendations are, provide a historical overview, and share also Estonians' dietary habits based on a 2014 study with the recommended intake. However, the main focus will be on the 2025 national dietary, physical activity, and sleep guidelines, outlining the changes and updates compared to the previous 2017 version. Photo source: Canva What is Healthy and Balanced Nutrition? Many countries worldwide have developed their own dietary and physical activity guidelines to help people make informed choices about their daily nutrition and movement. The goal of national dietary recommendations is to provide science-based guidelines for maintaining or achieving good health. These recommendations consider the body's physiological needs and are designed for the entire population, including children, adolescents, adults, seniors, as well as pregnant and breastfeeding women. The dietary guidelines allow you to follow a healthy and balanced nutrition. When following dietary recommendations, individual allergies and intolerances must be taken into account. For people with chronic diseases, it is important to consider whether the illness or medications affect nutrient metabolism, thereby altering normal physiological needs. In Estonia, dietary and physical activity guidelines are used by various professionals, including nutrition counsellors, dietitians, doctors, family nurses, educators, researchers, and policymakers. The recommendations are publicly accessible to everyone. History of the Recommendations Since Estonia's regain of independence in 1991, now four national dietary and physical activity recommendation documents have been published: 1995 2006 2015  (updated in 2017 ) 2025 Estonian National Dietary Recommendations 2025 The 2025 guidelines align with the Nordic Nutrition Recommendations (published 2023) and are based on guidance from the Nordic working group . Additionally, they take into account Estonian eating habits, food availability, and environmental sustainability. The updated national physical activity guidelines follow the World Health Organization (WHO) 2020  recommendations. The recommendations published this year are currently available only in a table format , but in 2026, the Health Development Institute has plans to release a comprehensive version , including detailed explanations on nutrition, food, physical activity, screen time, and sleep recommendations . New chapters on food safety and food labelling  will also be added. In Estonia, the food pyramid , the plate rule , and the physical activity pyramid  are used to communicate these recommendations to the population. The food pyramid below shows the weekly amounts of food in different food groups a person with 2000kcal energy requirement would need to eat, which will help to cover the needs of the body for necessary macronutrients (carbohydrates, protein, fat) and micronutrients (vitamins and minerals). Key Changes and Updates in the 2025 Recommendations 1. Micronutrients (Vitamins and Minerals) The recommendations for nearly all micronutrients  have been updated, with many increased . It is important to note that micronutrient requirements differ based on gender, age, and if in woman's case she is pregnant or breastfeeding . 2. Changes in Food Group Names The top section  of the food pyramid has been renamed: Previously: Sugar, Sweets, Sweet and Savoury Snacks Now: Sweets, Snacks, and Other Unnecessary Foods for the Human Body Vegetables  are brought forward in its food group to emphasise their importance in the diet even more. Nuts  have been moved to the front in its food group: Previously: Added Fats, Nuts, Seeds, and Oilseeds Now: Nuts, Seeds, and Oilseeds, and Added Fats , highlighting the importance of nut consumption in the diet. 3. Macronutrient Adjustments (Proteins, Fats, Carbohydrates) The upper limit  for fat intake  as a percentage of daily energy intake has increased  to 40%  (previously 35%). Fat consumption can  be close to 40%  of daily energy only if saturated fat intake stays below 10% from all the fats . The lower limit  for carbohydrate intake  has decreased  to 45%  (previously 50%). Carbohydrates should ideally be at least 50%  to ensure sufficient fibre intake, especially for those with gut microbiome imbalances. 4. New Recommendations for Fruits, Vegetables, and Legumes Unlike previous guidelines, the new recommendations  set minimum  intake levels rather than a range. Legumes  should ideally be consumed daily  due to their good plant protein and fibre content . Highly sweet fruits  (e.g., bananas, grapes, passion fruit, tamarind ) should be limited to one serving per day . Berries should be prioritised over fruit  to increase fibre and antioxidant intake. Fruit juice  (e.g., orange juice) should be limited to once per week (1 glass) . 5. Cooking and Processing Recommendations When frying, roasting, or baking bread products, potatoes, and other starchy vegetables , avoid excessive browning or burning  to reduce acrylamide formation  (a compound linked to cancer and DNA damage). More information on acrylamide 6. Meat and Processed Meat Recommendations Meat consumption guidelines remain unchanged : Meat products should be consumed as little and as rarely as possible . When choosing processed meats  (sausages, hot dogs, bacon, etc.), prefer higher meat content  and with lower saturated fat and salt levels . Similar recommendations apply to processed fish products . With natural fish consumption one should consider dioxin risks  (updated quantity recommendations forthcoming). 7. Dairy Recommendations Prefer unsweetened dairy products  (e.g., plain yogurt, cottage cheese, quark). Flavoured dairy products  (e.g., sweetened yogurt, quark) should now be counted as both: A dairy portion  and A "Sweets, Snacks, and Other Unnecessary Foods" portion Example: 100g of sweetened yoghurt = 1 dairy serving + 1 sweet serving . Desserts like curd snacks, ice cream, pudding (including protein pudding), condensed milk, fruit-flavoured dairy drinks, and cheese-based snacks  are now classified under Sweets, Snacks, and Other Unnecessary Foods . 8. New Guidelines for Plant-Based Alternatives For the first time, the recommendations provide guidance on incorporating plant-based beverages (e.g., soy, oat, almond drinks) and plant-based meat substitutes (e.g., legume- and grain-based patties, minced alternatives, tofu, tempeh, seitan, nutritional yeast) into one’s diet. 9. Intake of Sweets The recommended maximum intake of sweet treats has been slightly adjusted. It is advised that children under 2 years old should not consume any added sugars or foods containing them , particularly sugar, candy, sweets, pastries, or sugary drinks. Children aged 3–6 may consume up to two chocolate candies or one curd snack per day, provided they do not eat other sweet or salty snacks or sweetened dairy products. From age 11, the maximum daily intake of sweets could be, for example, four cookies, three chocolate candies, or 400 ml of a sweetened drink. Learn more about the different added sugars in foods and how consuming too much added sugar could affect health from this article. 10. Artificial Sweeteners Try to avoid foods and beverages containing artificial sweeteners. If consumed, do so infrequently and in small amounts. Learn more about the artificial sweeteners here . 11. Household Measurements Included The updated guidelines now include food portion sizes not only in grams but also in household measurements (tablespoons, deciliters, cloves, slices, etc.) to make it easier to understand appropriate portion sizes for different food groups. 12. Alcohol Consumption There is no safe level of alcohol consumption. No one should drink alcohol, but it is especially important for minors, pregnant women, and breastfeeding mothers to avoid it entirely. Learn about recommendations for alcohol limits for women and men here . 13. Physical Activity Physical activity recommendations are now given as a range, emphasising the importance of regular movement. Adults should aim for at least 30 minutes of daily physical activity , totalling 150–300 minutes per week of moderate-intensity activity  or 75–150 minutes of vigorous-intensity activity , or a combination of both. Strength exercises targeting all major muscle groups should be included at least twice a week , and balance and stretching exercises at least three times a week . 14. Sedentary Time and Screen Time All adults should reduce sedentary time and screen time . Stretching breaks should be taken at least once per hour . Children under 2 years old should avoid screen time entirely , while children from 2 years old to school age should limit it to a maximum of 60 minutes per day —but less is always better. 15. Sleep Recommended sleep duration is 6.5–11 hours , with 7–9 hours  being optimal for most people. Daytime naps for preschool-aged children (3–5 years old)  should be based on individual needs, and for adults over 55 , a short nap of up to 30 minutes  may be beneficial. In this article I write about the importance of sleep and give guidelines on how to improve the quality of your sleep . How Do Estonians Actually Eat? A 2014 Estonian Population Nutrition Study  revealed dietary habits based on people consuming 1,800–2,200 kcal daily . The study highlighted that most people should: ✅ Increase whole grain consumption  (bread, porridge) ✅ Eat more vegetables , including legumes ✅ Consume a wider variety of fruits and berries ✅ Replace sweetened dairy products with unsweetened versions ✅ Reduce red meat and processed meat consumption ✅ Eat more fish , prioritising fresh fish over processed fish products ✅ Increase nut and seed consumption ✅ Reduce sweet and salty snacks ✅ Drink more plain water ✅ Move more ➡️ How does your weekly diet compare to the recommended pyramid?  What changes could you make to eat more healthily and in a more balanced way? How to Eat Healthily? A healthy and balanced diet  means eating a variety of foods from all five food groups  to obtain the necessary macronutrients and micronutrients. The food pyramid illustrates what to eat more of and what to eat less of , along with weekly food portions in different food groups . Foods at the top of the pyramid— sweets and salty snacks—are not essential for the body  and should be consumed rarely and in small amounts . Of course there are 'personalised' food pyramids, if you have an allergy, intolerance, specific health condition that requires you to leave out certain foods, but then it's always important to understand how can you fulfil the needs from within other foods in the pyramid to get all the necessary nutrients in your diet. If you find these guidelines confusing and want a nutrition counsellor  to assess your diet—highlighting what's good, bring out potential deficiencies, and provide you with personalised recommendations based on your lifestyle—feel free to contact me for nutrition counselling and health mentoring . 📩 Email me at   info@katrinpeo.com  to schedule a nutrition counselling session. You can learn more about the services I provide here .

I’ve been wanting to share a legume spread recipe  for a while now because it’s one of the most common food recommendations  I give my clients. Many people ask: 💬 How can I add more legumes to my diet easily and quickly? Legumes are a fantastic food group to include 2–3 times per week  for their fibre , plant-based protein, minerals, and vitamins . While most people are familiar with hummus , a classic chickpea spread, you can make similar dips using other legumes  like beans or lentils. Learn more about the health benefits of legumes here. This particular recipe features Cannellini beans —creamy, mild, and perfect for a smooth, delicious spread! Use it as a nutritious alternative to deli meats  on wholegrain bread or flatbreads. White Bean Spread Recipe 🌱 Ingredients: 1 can or box of white beans (drained & rinsed)- I use these ones 1 garlic clove, minced 1 ice cube (helps create a smooth texture!) ¼ cup tahini ( I use this one ) 1 tsp cumin powder ½ tsp coriander powder 1tbsp of nutritional yeast ½ tsp red pepper flakes (adjust to taste) Salt, to taste Juice of ½ lemon (or more, to taste) Extra virgin olive oil, to serve Instructions: Add the beans and minced garlic to a food processor or use hand blender. Blend until a smooth mixture forms. While the processor is running, add the ice cube, tahini, lemon juice, spices, and a dash of salt. Blend for about 4 minutes. If the consistency is too thick, slowly drizzle in hot water while the processor is running, until silky smooth. Taste and adjust seasoning if needed. Blend again to combine. Serve immediately or chill for later (chilling thickens the spread, enhancing its texture). Drizzle with extra virgin olive oil before serving. Enjoy it as a spread on wholegrain bread, flatbread (put some additional cilantro leaves on top), serve it with veggie sticks etc. Let me know if you try it. 😊 💬 Do you eat legumes often? What’s your favourite way to use them? Try also to make this fermented nut cheese as a spread .

If you're looking for a protein -packed breakfast that keeps you full for hours, this 4-ingredient egg, avocado, cottage cheese and nutritional yeast bread is a must-try! It's nutritious, delicious, and incredibly simple to make. Enjoy it topped with salted salmon, hummus, broccoli sprouts, or on a slice of wholegrain rye bread for extra fibre and texture. Why You'll Love This Recipe High in protein and healthy fats to keep you satisfied. Just four simple ingredients—no flour or complicated steps! Versatile: perfect as a base for savoury toppings. Nutrient-dense. Protein breakfast bread Ingredients 1 large avocado 1/2 cup (128 g) cottage cheese 1 large egg or 2 smaller eggs 1 tbsp nutritional yeast Instructions Preheat your oven to 175°C (350°F) . Line a baking tray with parchment paper. Add avocado, cottage cheese egg and nutritional yeast to a food processor  or use a hand-blender and blend until smooth. Divide the batter into 3 equal portions  and shape each into rounds on the prepared baking sheet with the back of the metal spoon to spread the batter evenly. Bake for 30-35 minutes , or until the bread rounds are set and lightly golden on the surface. Eat immediately or cool completely and store them in an airtight container  in the fridge for coming days to eat. Serving Suggestions Savoury : Top with salted salmon and till, hummus or bean spread  with cilantro, or a sprinkle of seeds. Fresh : Add broccoli sprouts, cherry tomatoes, or arugula. Classic : Enjoy on wholegrain rye bread for added fibre, add some sauerkraut  and a couple of pieces of paprika or enjoy it with pesto. This easy, protein-rich recipe makes breakfast simple, nutritious, and satisfying. Try it out and let me know your favourite topping combination! 😊 Learn in this article how what you eat for breakfast influences your health .

This vibrant and nutrient-packed beetroot and quinoa salad is a delicious way to nourish your body while enjoying a mix of earthy, fresh, and nutty flavours. Packed with fibre , vitamins, and minerals, this salad makes for a perfect light lunch or a colourful side dish. Beetroot is a powerhouse of antioxidants, supporting heart health and providing essential nutrients like folate, iron, and vitamin C. Quinoa is a complete plant-based protein, rich in fibre and essential amino acids, making it an excellent base for a nutritious meal. Asparagus is packed with vitamins A, C, and K, along with folate and prebiotic fibre to support gut health. Pomegranate is rich in antioxidants, particularly punicalagins and anthocyanins , which support heart health and reduce inflammation. It is also a great source of vitamin C, potassium, and fibre, aiding digestion and boosting immune function. Fresh herbs like parsley, mint, and cilantro not only add incredible flavour but also help increase your intake of plant foods, supporting digestion and overall well-being. For extra enhanced flavour, consider cooking your quinoa in chicken broth instead of water. This simple step infuses the grains with a rich, savoury taste that complements the other ingredients beautifully. Beetroot and Quinoa Salad with Asparagus, Pomegranate and Fresh Herbs Ingredients   (Serves 4) 1 cup quinoa, rinsed 2 cups water or chicken broth 2 medium beets, cooked and diced (if you want a more crispier texture, roast the beetroots in the oven) 1 bunch asparagus, trimmed and blanched 1 pomegranate 1/4 cup fresh parsley, chopped 1/4 cup fresh mint, chopped 1/4 cup fresh cilantro, chopped 1/3 cup mixed seeds (sunflower, pumpkin, pine nuts) 3 tbsp olive oil 1 tbsp lemon juice 1 garlic clove, minced Salt and pepper to taste Shavings of fresh parmesan cheese Instructions Cook the Quinoa : In a medium pot, bring water or chicken broth to a boil. Add washed and drained quinoa, reduce heat, cover, and simmer for about 15 minutes or until the liquid is absorbed. Fluff with a fork and let it cool. Prepare the Vegetables : Use either steamed beetroots (that you can purchase ready-steamed from the grocery store or roast the beetroots in the oven at 180C degrees for 25-30 minutes. Blanch the asparagus in boiling water for 2-3 minutes until tender but still vibrant green. Drain and rinse with cold water to stop the cooking process. Cut into bite-sized pieces. Prepare the Fruit: Cut and de-seed the pomegranate Make the Dressing : In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper. Slightly dry-roast the mixed seeds in the pan. Assemble the Salad : In a large bowl, combine the cooked quinoa, diced beets, asparagus, pomegranate seeds, chopped herbs, and mixed seeds. Dress and Serve : Drizzle the dressing over the salad and toss to combine. Adjust seasoning if needed. Serve immediately or refrigerate for an hour to allow flavours to meld. I shaved some fresh parmesan cheese on top of the salad. Tips & Variations If you prefer a heartier salad, add crumbled feta cheese or chickpeas for extra protein. Swap quinoa for farro or bulgur for a different texture. Store leftovers in an airtight container in the fridge for up to three days. This salad is a fantastic way to boost your plant-based intake while enjoying a delicious and wholesome meal. Enjoy! Take a look at my other salad recipes in the blog .

Looking for a delicious, naturally sweetened, and gluten-free  carrot cake? This recipe is packed with carrots, apples, nuts, and warming spices  and is topped with a luscious Greek yoghurt frosting  instead of traditional sugary icing. It’s a perfect, wholesome treat for any occasion! Irresistible Gluten-Free & Refined Sugar-Free Carrot Cake with Greek Yoghurt Frosting Ingredients For the Carrot Cake: 220g peeled and grated carrots 200g sweet apples, grated with the peel on 4 eggs (room temperature) 1 tbsp honey or coconut sugar 115g melted butter 100g Greek yoghurt (10% fat) 40g chopped dried apricots or prunes 40g raisins 100g almond flour 100g oat flour 30g coconut flour 90g walnuts, finely chopped 10g baking powder 4 teaspoons cinnamon 1 teaspoon ground ginger ½ teaspoon nutmeg ½ teaspoon ground cardamom For the Greek Yoghurt Frosting: 400g thick Greek yoghurt (10% fat) 2 tbsp honey, melted at a very low temperature Toppings: Crushed walnuts and pecan nuts Slivered almonds Instructions 1. Prepare the Cake Batter Preheat the oven to 180°C (350°F). Line the bottom of a 20 cm springform or loose-bottom baking tin with parchment paper and grease with butter. Using an electric handheld mixer or food processor, beat the eggs with honey or coconut sugar until pale and fluffy (about 2 minutes). Add the melted butter and Greek yoghurt, mixing until combined. In a separate bowl, mix the almond flour, oat flour, coconut flour, baking powder, cinnamon, ginger, nutmeg, and cardamom. Gradually add the dry ingredients to the wet mixture, stirring until well combined. Lastly fold in the grated carrots, apples, dried apricots, and raisins. 2. Bake the Cake Spoon the batter into the prepared baking pan and smooth the top with a spatula. Bake for 55-60 minutes, checking after 45 minutes. If the top is golden brown, loosely cover it with baking paper to prevent burning. Test for doneness by inserting a skewer; if it comes out clean, the cake is ready. Allow the cake to cool in the pan for 10 minutes, then transfer it to a wire rack to cool completely. 3. Prepare the Frosting In a bowl, mix the Greek yoghurt and melted honey until smooth. Once the cake has cooled, spread the frosting evenly over the top. Sprinkle with crushed walnuts, pecans, and slivered almonds. Storage & Serving Tips Store in the refrigerator for up to 3-4 days . Serve chilled or at room temperature for the best flavour. Perfect as a healthy dessert! Why You'll Love This Recipe ✔ Gluten-Free & Refined Sugar-Free  – A healthier take on a classic favourite. ✔ Naturally Sweetened  – With apples, carrots, dried fruits and a touch of honey. ✔ Rich in Flavour & Nutrients  – Packed with fibre and warming spices. Enjoy this wholesome and indulgent carrot cake  that’s both nutritious and delicious!

If you or someone close to you is experiencing high blood pressure, one of the contributing factors could be excessive salt intake. Have you ever assessed how much salt you consume daily? Excessive Salt Consumption: A Modern Concern Salt is an essential part of the diet, but excessive consumption has become a significant health issue in modern eating habits. Understanding where salt comes from, its health effects, and how to reduce intake can help improve overall well-being. Sources of Sodium and Salt in the Diet Sodium, primarily consumed as salt (sodium chloride), is present in various foods both naturally and as an additive. Processed foods , such as ready-made meals, processed meats, snacks, and preserved products, often contain high levels of added salt. Additionally, condiments, sauces, and even certain bread varieties contribute to daily sodium intake. Here’s an overview of natural sodium levels in different foods: Seafood  (naturally higher due to ocean water exposure) Shrimp: ~140–300 mg sodium per 100g Salmon: ~40–60 mg per 100g Cod: ~50–100 mg per 100g Clams: ~500–700 mg per 100g Meat & Poultry  (naturally low, but sodium increases with processing) Chicken (raw): ~50–80 mg per 100g Beef: ~50–70 mg per 100g Pork: ~40–60 mg per 100g Eggs: ~60–90 mg per egg Dairy Milk: ~40–50 mg per 100mL Cheese: ~100–700 mg per 100g (varies by type, with harder cheeses being higher in sodium) Yogurt: ~40–60 mg per 100g Vegetables  (naturally low, but some exceptions) Spinach: ~80–120 mg per 100g Celery: ~70–90 mg per 100g Beets: ~60–90 mg per 100g Carrots: ~40–50 mg per 100g Fruits  (generally very low in sodium) Apples, bananas, berries, oranges: <5 mg per 100g Cantaloupe: ~10 mg per 100g Legumes & Grains Beans (unsalted, cooked): ~0–15 mg per 100g Rice, oats, quinoa (cooked): ~0–5 mg per 100g Nuts (unsalted): ~1–5 mg per 100g Seaweed (Exceptionally High in Natural Sodium!) Nori (dried seaweed): ~500–1,500 mg per 100g Wakame: ~800–1,200 mg per 100g Kombu: Up to 2,000 mg per 100g Health Implications of Excessive Salt Intake Too much salt in the diet is linked to several health concerns, including: High blood pressure (hypertension)  – A major risk factor for cardiovascular diseases like heart attacks and strokes. Kidney strain  – Excessive sodium can impair kidney function, potentially leading to kidney disease. Calcium loss  – Increased salt intake may cause calcium depletion, affecting bone health. Water retention  – High sodium intake can lead to bloating and edema. Recommended Salt Intake Health experts recommend limiting salt intake to minimise health risks. Guidelines suggest that: Adults should consume no more than 5–6 grams of salt per day  (approximately one teaspoon). 6 grams of salt = 2.4g of sodium. This is the total amount of salt from all sources, including the amount converted from natural sodium to salt. The body requires around 1.5 grams of salt per day to get the necessary sodium for essential functions. Most people consume more than the recommended limit  due to hidden salt in processed foods. The maximum allowed amount of 6 g of salt per day can be obtained by eating any of the following: 13 g of bouillon cube 140 g of salted herring 250 g of ketchup 300 g of potato chips 350 g of wieners 400 g of cheese 500-600 g of bread The Role of Sodium in the Body Despite the risks of excessive intake, sodium plays crucial roles, including: Transmission of nerve impulses Maintaining water balance  between blood and tissues Regulating acid-base balance  in the blood Supporting muscle contraction However, the need for sodium varies based on body weight, physiological conditions (illness, vomiting, diarrhoea), and physical activity levels that lead to excessive sweating. So with heavy sweating or diarrhoea the need for sodium may be higher. How to Reduce Salt Consumption Reducing salt intake involves a mix of dietary choices and cooking habits: Choose Fresh, Unprocessed Foods:  Fresh vegetables, fruits, berries, whole grains, lean meats, and legumes naturally contain low sodium levels. Processed Foods : Buy ready-made meals and salty semi-finished products as rarely as possible (pizza, sandwiches, burritos, tacos, frozen dinners, chips, popcorn, crackers, pretzels, salted butters, salted nuts). Read Food Labels:  Check sodium content and select products labeled as "low-sodium" or "no added salt." Mineral water can also contain large amounts of sodium. Be sure to read the label on the package. In some cases, for example, in cases of heavy sweating, drinking sodium-rich mineral water is justified. Cook at Home:  Preparing meals from scratch allows control over salt content. Use herbs, spices, and citrus for additional flavour rather than adding excessive salt. Limit High-Sodium Condiments:  Use sauces, mayonnaise, dressings, and spreads sparingly. Balance Your Meals: If your meals are high in salt, balance your sodium intake – add foods high in potassium such as fresh fruits and vegetables to your menu Be Mindful When Dining Out:  Request that dishes be prepared with less salt if possible and avoid adding extra salt at the table. Gradual Reduction:  Slowly decrease salt intake so taste buds can adjust. Understanding Salt in Foods and Labels Many processed and packaged foods  contain hidden sodium. Salt content is often listed on nutrition labels , either per 100g/ml or per portion. Sodium may also be contained in additives. For example, sodium nitrite, which must be written on the label either as “preservative sodium nitrite” or as “preservative E 250”. The total salt amount on the label includes both added salt  and naturally occurring sodium , using the formula: 1 gram of sodium = 2.5 grams of salt . If the food does not contain added salt, the packaging may state that the salt content is only due to the presence of natural sodium. Types of Salt and Their Differences While there are various types of salt, their health impacts remain the same. Key types include: Sea salt:  Naturally evaporated seawater, contains trace minerals. Rock salt:  Mined from underground deposits, contains trace minerals calcium, potassium, magnesium, iron. May contain impurities. Table salt:  Refined and processed for purity, often iodised. Iodised salt:  Fortified with iodine to support thyroid health. I often recommend to my clients to use to iodised salt or mix it into their other salt and use it when cooking to help to make sure they get the necessary iodine from the diet. If you do have thyroid conditions (hyperhyroid, Hasimoto's Thyroiditis), please consult with your healthcare provider about the iodine intake through salt. Pan salt:  Reduced sodium content, replaced with potassium chloride and magnesium sulfate. Celtic salt (Sel Gris) : Harvested from tidal salt flats along the coast of France, particularly in Brittany. Contains magnesium, calcium, potassium, and other trace minerals. Himalayan Pink salt : Mined from ancient salt deposits in the Punjab region of Pakistan, near the Himalayas. Contains trace amounts of iron, calcium, potassium, and magnesium, but not in significant amounts for health benefits Any salt is not a significant source of minerals. Which means that you do not have to eat salt to obtain minerals. Although some salts may contain more minerals than regular table salt, they cannot be considered a source of the corresponding minerals (except iodised salt). With reasonable consumption amounts, regardless of the salt used, the amounts of minerals (except sodium) obtained are very small. Considerable sources of minerals are cereals (especially whole grains), potatoes, fruits and vegetables and berries, milk and dairy products, fish, (poultry) meat, eggs, added dietary fats, nuts, seeds. Conclusion The human body needs sodium, but excessive intake leads to severe health risks. Processed foods often contain hidden sodium, making it essential to read labels, choose fresh foods, and limit high-sodium ingredients. By making gradual changes, you can train your palate to enjoy less salty foods while protecting your long-term health.

Spring is the perfect time to refresh your diet with lighter, nutrient-dense meals, and what better way to do so than with a delicious smoothie? These five smoothie recipes are not only packed with flavour but also carefully balanced to provide carbohydrates, protein, and healthy fats. Designed by me as part of a gluten-free, lactose-free, and casein-free meal plan (that was one of the tasks that was allocated to me during my nutrition studies), each recipe offers around 250 kcal and is optimised for macronutrient and micronutrient balance. I do need to state here, I do not advocate for anyone to practice restricting diets, unless you have a diagnosed intolerance (gluten, lactose, casein). Whether you're looking for a pre-workout energy boost, a post-workout recovery drink, or just a satisfying snack, these smoothies have you covered! 1. Raspberry-Banana Smoothie Ingredients: 115g banana (peeled) 60g raspberries 5g almond flakes 15g spinach 7g sesame seeds 8g dried apricots 100g water Instructions: Blend all ingredients in the blender until smooth. Serve and enjoy! 2. Mango-Pineapple Smoothie Ingredients: 130g mango (fresh or frozen) 130g pineapple 10g almond flakes 4g chia seeds 15g coconut milk (I use Santa Maria Light) 50ml water 15g tofu 4g fresh mint leaves Instructions: Blend all ingredients in the blender until smooth. Serve immediately. 3. Sea Buckthorn-Banana Smoothie Ingredients: 125g banana 90g sea buckthorn berries 10g almond flakes 115g water 1g cinnamon 1g turmeric 15g tofu Instructions: Blend all ingredients in the blender until smooth. Enjoy your antioxidant-packed smoothie! 4. Carrot-Pineapple-Banana Smoothie Ingredients: 75g carrot juice 50g water 115g banana (peeled) 40g pineapple 15g almond flakes 1g turmeric 4g fresh ginger (peeled) 20g tofu Instructions: Blend all ingredients in the blender until smooth. Serve chilled. 5. Cocoa-Banana Smoothie Ingredients: 120g banana (peeled) 5g chia seeds 3g hemp seeds 5g cocoa powder 6g dates (pits removed) 8g almond flakes 100g water Instructions: Blend all ingredients until smooth. Indulge in this naturally sweet, chocolatey treat! For an autumn-inspired smoothie, try this pumpkin-spice smoothie recipe . Why Balanced Smoothies Matter Many people make the mistake of blending only fruits into their smoothies, leading to quick sugar spikes and crashes. To keep your energy levels stable, it's essential to combine carbohydrates, protein, and fats. These recipes are crafted to provide lasting satiety and balanced nutrition. For a deeper dive into how to create the perfect smoothie, check out my article: Smoothie Bowls – An Easy, Healthy Way to Start Your Morning . Try these smoothies and give your body the nourishment it deserves.

Energy and protein bars are a popular choice for busy people looking for a quick snack or meal replacement. They promise to fuel your body, boost your energy, or aid in muscle recovery. However, many of these bars are filled with hidden ingredients that could be harmful to your health when consumed regularly. In this article, we’ll explore some of the most common ingredients found in these bars, their potential side effects, and how you can make a healthier, homemade alternative. Common Ingredients Found in Energy and Protein Bars Many energy and protein bars on the market contain a mix of protein blends, sweeteners, preservatives, and emulsifiers. While these ingredients help improve texture, taste, and shelf life, they may come with some hidden health risks. Here's a look at some of the most common ingredients: 1. Milk Protein Blends (Calcium Caseinate, Whey Protein Concentrate, Whey Protein Isolate) What They Are : These are dairy-based proteins commonly used to boost the protein content of bars. Potential Side Effects : Milk protein blends can cause digestive discomfort in individuals with lactose intolerance. For some, these proteins may contribute to inflammation or mucus production. 2. Glycerin and Polyols (Maltitol, Xylitol, Sorbitol) What They Are : These are sugar alcohols used as sweeteners and humectants (moisture retainers) to provide sweetness without adding as many calories. Potential Side Effects : While sugar alcohols have fewer calories than regular sugar, they can cause digestive issues such as bloating, gas, and diarrhoea, particularly in large amounts. 3. Polydextrose What It Is : A synthetic polymer used as a bulking agent and fibre supplement. Potential Side Effects : While it’s often labeled as a fibre, polydextrose can cause digestive discomfort, such as bloating and gas, especially when consumed in high quantities. 4. Artificial Sweeteners (Sucralose, Aspartame, Steviol Glycosides) What They Are : Artificial sweeteners used to provide sweetness without the added calories of sugar. Potential Side Effects : While these sweeteners are low in calories, they can disrupt gut health, lead to cravings for more sugar, and potentially affect insulin sensitivity and metabolism over time. 5. Palm Oil and Other Vegetable Oils What They Are : Cheap oils used for their texture and ability to prolong shelf life. Potential Side Effects : Palm oil is high in saturated fats, which can raise LDL (bad) cholesterol levels and increase the risk of cardiovascular disease. Other vegetable oils, such as sunflower and canola oil, may also be high in omega-6 fatty acids, which can contribute to inflammation when consumed in excess. What Are the Side Effects of Regularly Consuming Energy Bars? While convenient, consuming energy and protein bars regularly may have a few negative effects on your health: Excess Sugar : Many bars are sweetened with sugar, maltitol, or other sugar alcohols, which can cause blood sugar spikes and crashes. Over time, excess sugar consumption may lead to weight gain, insulin resistance, and an increased risk of type 2 diabetes. Common energy bars sold contain 15-18g of sugar per bar, which is 3-4 tsp of sugar. Digestive Discomfort : Ingredients like sugar alcohols and polydextrose can lead to bloating, gas, and diarrhoea, especially for individuals with sensitive stomachs or those who consume these bars frequently. Unbalanced Macronutrients : Many protein bars are high in protein but low in other essential nutrients, such as fibre and healthy fats, which can lead to nutrient imbalances over time. Increased Cravings : Artificial sweeteners like sucralose and aspartame can affect your gut microbiota and lead to sugar cravings, making it harder to maintain a healthy diet in the long run. Make Your Own Nutritious Energy Bars Instead of relying on store-bought bars loaded with sugar, artificial sweeteners, and preservatives, why not try making your own? Here’s a simple recipe for homemade, nutritious energy bars that are free from unnecessary additives and packed with wholesome ingredients. Homemade Energy Bars Recipe This recipe yields 8 bars (approximately 80g each). Each bar contains around 33g of carbohydrates, 4.7g of fibre and 5.3g of protein Ingredients : 155g whole grain oats 10g walnuts 10g almonds 10g sunflower seeds 10g pumpkin seeds 10g sesame seeds 9g coconut flakes 10g ground flaxseed 90g dried plums 95g dried apricots 25g dark chocolate (at least 85% cocoa) 1 egg 30g honey 100ml water Instructions : Preheat the oven to 180°C. In a bowl, mix the oats, chopped walnuts, almonds, sunflower seeds, pumpkin seeds, sesame seeds, coconut flakes, chopped dark chocolate, dried plums, apricots, egg, honey, and water. If you prefer a firmer consistency, you can blend the ingredients in a food processor. Press the mixture into an 18cm x 25cm baking pan lined with parchment paper. Bake for 30 minutes. Allow the bars to cool, then cut them into 8 pieces. Enjoy one bar as a nutritious snack between the main meals or prior to cardio workout! Conclusion While energy and protein bars can seem like a quick and convenient solution, many of the popular options available are filled with sugar, artificial sweeteners, and preservatives that can negatively affect your health when consumed regularly. By being mindful of the ingredients and making your own bars at home, you can ensure you’re getting a nutritious, satisfying snack without the unwanted side effects. You can also try and make these almond butter protein and energy bars. In this article you will find healthy snacks for travelling. If you are looking to improve your diet and want to consult with a professional, do reach out to me for nutrition counselling at info@katrinpeo.com .

Carbohydrates have been at the center of nutritional discussions for decades, often misunderstood and unfairly blamed for weight gain and health issues. But not all carbs are created equal. In this article, I'll break down what carbohydrates are, the difference between simple and complex carbs, and how to make smarter choices when selecting carbohydrate-rich foods. What Are Carbohydrates? Carbohydrates are one of the three macronutrients (alongside proteins and fats ) that provide the body with energy. Carbohydrates are broken down into glucose, which fuels our cells. Carbohydrates can be categorised into two main types: Simple carbohydrates . These include: glucose (foods that naturally contain glucose include honey, agave, molasses, fruits, dried fruit, sweet corn). fructose (naturally found in fruits, dried fruits, some vegetables (beets, carrots, sweet potatoes, onions, bell peppers), agave, honey), but also added to processed foods in the form of high-fructose corn syrup. galactose (primarily in dairy, after being broken down by enzyme lactase during digestion). sucrose (naturally in sugar cane, sugar beet, honey, in sweet fruits and vegetables). In everyday life, we primarily know sucrose as table sugar, which is added to various foods during processing. lactose (found in milk and dairy products) maltose (found in certain plant-based foods, especially those that undergo starch breakdown. In barley (especially malted barley), oats, wheat, rye, corns, sweet potato, potato, pumpkin, butternut squash. Complex carbohydrates . These include: oligosaccharides (naturally found in many plant based foods and serve as prebiotics in the gut feeding good bacteria (onions, garlic, asparagus, leeks, bananas, chicory root, artichokes, wheat, barley, legumes (lentils, chickpeas, black beans, kidney beans), peas, dandelion greens, broccoli, cabbage, Brussel sprouts, Jerusalem artichokes polysaccharids starches (found in rice, wheat, corn, potatoes, sweet potatoes, legumes, bananas) fibre (soluble fibre which absorbs water and slows digestion (oats, flaxseeds, legumes, chia seeds, carrots, apples); insoluble fibre which ads bulk, promotes bowel movements (vegetables, whole grains, nuts, seeds). Learn more about the importance of fibre here . glycogen (it's a storage form of carbohydrates in a human's and animal's body- mainly in liver and muscles, which is converted into glucose when needed for energy Healthy Carbohydrates vs. Refined (unhealthy) Carbohydrates Not all carbohydrates are equal in terms of health benefits. Healthy Carbohydrates:  These are whole, minimally processed sources that contain fibre, vitamins, and minerals. Examples include: Vegetables, fruits and berries Whole grains (quinoa, steel cut or large rolled oats, buckwheat, brown rice) Legumes (lentils, beans, chickpeas) Nuts and seeds Dairy Interestingly, certain preparation methods can increase the resistant starch content  in some carbohydrate-rich foods, making them healthier. For example, freezing bread increases its resistant starch  content, while cooking and then cooling potatoes can enhance their resistant starch , making them a better choice for gut health and blood sugar control than eating the potato right after it has been boiled, baked or mashed. Refined Carbohydrates:  These have been stripped of fibre and nutrients during processing, leading to quick digestion and blood sugar spikes. Examples include: White bread and pasta Pastries, cakes, and cookies Sugary cereals and granola bars Processed snacks (chips, crackers, pretzels) Sugary drinks, candy, and ice cream Instant noodles and processed frozen meals White rice and refined flour products Sweetened yoghurt and other flavoured dairy products Packaged fruit juices and energy drinks How Much Carbohydrates Do Our Bodies Need? Carbohydrate needs vary depending on age, activity level, and overall health. Generally, carbohydrates should make up 45-60% of total daily calorie intake. This means that for a 2,000-calorie diet, approximately 225-300 grams of carbohydrates are recommended daily. However, the focus should be on quality over quantity —choosing whole, fibre-rich carbohydrates rather than refined, processed ones as described earlier. Athletes and highly active individuals typically require more carbohydrates for energy, while those following lower-carb diets for a period of time (for example people with Type 2 diabetes) may need fewer. To put this into perspective, here’s what different whole food sources contribute to daily carbohydrate intake: Vegetables:  1 cup of cooked broccoli (10g carbs), 1 medium sweet potato (26g carbs), 1 cup of carrots (12g carbs), 1 cup of cooked spinach (7g carbs) Legumes:  1 cup of cooked lentils (40g carbs) Fruits:  1 medium apple (25g carbs), 1 banana (27g carbs) Whole Grains:  1 cup of cooked quinoa (39g carbs), 1 slice of whole grain bread (15g carbs), ½ cup of cooked oats (27g carbs) Dairy:  1 cup of kefir (12g carbs) By combining these food groups, you can reach your recommended carbohydrate intake while ensuring a variety of nutrients and fibre to support overall health. Does Our Body Need Sugar? While our body needs carbohydrates for energy, it does not require added sugar . Natural sugars found in whole foods like vegetables, fruits, berries, whole grain and dairy come with fibre, water, and essential nutrients that slow down absorption and minimise blood sugar spikes. Added sugars, on the other hand, are linked to inflammation, obesity, and metabolic diseases. Glucose, which we obtain most easily from carbohydrates, is the primary energy source for the brain and nervous system . While the body can convert protein and fat into glucose when necessary, carbohydrates provide the most efficient and direct fuel for cognitive function and nerve signalling. Different Types of Sugars Naturally Occurring Sugars:  Found in fruits, vegetables, and dairy. These are healthier when consumed in whole food form because they are accompanied by fibre, vitamins, and minerals that support digestion and metabolic health. Refined Sugars:  Extracted and processed sugars added to foods for taste and shelf life. Examples include white sugar, high-fructose corn syrup, and glucose syrups. Hidden Sugars:  Often found in packaged foods under different names, such as maltose, dextrose, and cane juice extract. How to Choose Better Bread at the Grocery Store? Bread is one of the most widely consumed carbohydrate sources, yet quite many options available are highly processed and nutritionally poor. Choosing a better-quality bread can impact your health by improving gut health, stabilising blood sugar, and increasing fibre intake. Tim Spector, a leading nutrition scientist , suggests focusing on the fibre-to-carbohydrate ratio  when selecting bread. A good rule of thumb is to choose bread with at least 1 gram of fibre per 5 grams of carbohydrates  to ensure a slower blood sugar response and better digestion. Here’s what to look for: Whole grains as the first ingredient  – opt for breads made from 100% whole grain or whole rye flour. High fibre content  –minimum 3-5 grams of fibre per serving. I recommend to look at rye breads with minimum 6g of fibre per 100g. Minimal added sugars  – avoid bread with ingredients like high-fructose corn syrup, dextrose. Choose breads with no added sugar or if then minimally added (some manufacturers add sugar to speed up the fermentation or balance the sourness) Fermented or sourdough varieties  – sourdough bread contains beneficial bacteria that may aid digestion and help regulate blood sugar. Added seeds and whole grains  – seeds like flax, sunflower, hemp, pumpkin and chia provide extra fibre, healthy fats, and nutrients. For better gut health, avoid breads with emulsifiers and preservatives, that are used to extend shelf life, stability and texture. Avoid misleading labels like "multigrain" or "multi cereal," which do not necessarily mean the bread is made from whole grains. Checking the ingredients list and nutritional label is key to making a better choice. The Bottom Line As you have hopefully learned, carbohydrates are essential for our health, but the type and quality matter. Prioritising whole, unprocessed carbohydrates while minimising refined carbs and added sugars can help support overall health, energy levels, and disease prevention. When in doubt, opt for whole foods with minimal processing to ensure you're nourishing your body with the best sources of carbohydrates. If you’d like personalised guidance on how to optimise your carbohydrate intake and overall nutrition, book a one-on-one nutrition counselling session  with me today at info@katrinpeo.com .

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

Dementia is often perceived as a condition that affects only the elderly. However, emerging research indicates that the processes leading to dementia can commence much earlier—sometimes as early as our 40s. Understanding this gradual decline is crucial for early intervention and prevention. What Is Dementia? Dementia is an umbrella term for a range of conditions characterised by cognitive decline severe enough to interfere with daily life. The most common form is Alzheimer’s disease, but other types include vascular dementia , Lewy body dementia , and frontotemporal dementia . Symptoms range from memory loss and confusion to changes in behaviour, personality, and the ability to carry out everyday tasks. Women are disproportionally affected by it more, both directly and indirectly. Women not only experience higher dementia-related disability and mortality but also provide 70% of caregiving hours for those affected. Why Do We Develop Dementia? While age is a significant risk factor, it's not the only cause. Genetics do play a role, particularly in early-onset cases, but lifestyle factors are increasingly recognised as critical contributors. Chronic conditions such as high blood pressure, diabetes, obesity, and even hearing loss can increase risk. Infections like herpes and syphilis have also been linked to higher dementia risk, particularly in older adults. What’s becoming clearer is that the lifestyle choices we make in our 30s, 40s, and 50s can lay the foundation for brain health—or decline—decades later. How Prevalent Is Dementia Today? Dementia is a growing public health issue. As of 2021, over 57 million people worldwide  were living with dementia . That number is expected to rise to 78 million by 2030  and 139 million by 2050 . There are over 10 million cases of dementia diagnosed each year worldwide . Between 2017 and 2023, a total of 4,042 new cases of dementia were diagnosed in Estonia. These numbers highlight the urgent need to shift our focus from late-stage treatment to early prevention . It Doesn't Start When You're Old Contrary to popular belief, dementia doesn't suddenly appear in old age. The changes in the brain that lead to cognitive decline can start decades before symptoms are noticeable. Many of the biological processes that contribute to dementia—such as inflammation , oxidative stress, insulin resistance, and poor blood flow—can begin in midlife, or even earlier. That’s why it’s so important to adopt brain-supporting habits in your 30s and 40s, not wait until retirement. A Slow and Steady Decline Dementia develops gradually. The earliest signs—such as occasional forgetfulness, mood changes, or difficulty concentrating—may be dismissed as normal aging or stress. But these small changes can be the first clues in a slow progression. Left unchecked, symptoms worsen over time, interfering with independence, communication, and quality of life. Recognising early warning signs and making lifestyle changes can significantly delay—or even prevent—severe cognitive decline. 🥦 Nutrition and Brain Health: What to Eat and What to Avoid One of the most powerful tools for supporting long-term brain health is nutrition . The food you eat doesn’t just fuel your body—it literally shapes your brain. ✅ Foods That Support Brain Health: 1. Leafy Greens  – Spinach, kale, arugula, and Swiss chard are rich in folate, vitamin K, and antioxidants. 2. Berries  – Especially blueberries and blackberries, which are packed with brain-protective flavonoids. 3. Fatty Fish  – Salmon, mackerel, and sardines are high in omega-3s (DHA), which are vital for brain structure and signalling. 4. Nuts and Seeds  – Walnuts, flaxseeds, chia seeds, and pumpkin seeds provide healthy fats, vitamin E, magnesium, and zinc. 5. Extra Virgin Olive Oil  – A staple of the Mediterranean diet, known for its anti-inflammatory and neuroprotective effects. 6. Cruciferous Vegetables  – Broccoli, cauliflower, and Brussels sprouts support detoxification and reduce inflammation. 7. Whole Grains  – Brown rice, oats, and quinoa offer steady energy and B vitamins that support nerve health. 8. Fermented Foods  – Sauerkraut, kimchi, and water kefir promote gut health, which is closely linked to brain health through the gut-brain axis. 9. Dark Chocolate (in moderation)  – Rich in flavonoids that improve blood flow to the brain and enhance mood. 10. Herbs & Spices  – Turmeric (curcumin), rosemary, sage, and cinnamon all have anti-inflammatory or memory-enhancing benefits. 🚫 Foods and Habits to Reduce or Avoid: 1. Ultra-Processed Foods  – Instant meals, processed meats, and packaged snacks are often full of additives and trans fats that promote brain inflammation. 2. Refined Sugars & Sweetened Beverages  – These spike blood sugar and insulin levels, which are linked to cognitive decline. 3. Trans Fats  – Found in margarine, fried foods, and baked goods; associated with poor memory and increased dementia risk. 4. Artificial Sweeteners  – Especially aspartame, which may negatively impact mood and brain chemistry. 5. Excess Alcohol  – Long-term overconsumption can damage brain cells and reduce brain volume. 6. Very Low-Fat Diets  – The brain needs healthy fats to function well; avoid extreme fat restrictions. 🌟 Hope Through Prevention The good news? Up to 90% of Alzheimer’s cases may be preventable  with changes in lifestyle, according to neurologists Drs. Ayesha and Dean Sherzai . Their NEURO plan (Nutrition, Exercise, Unwind, Restore, Optimise) outlines practical, daily steps to support brain health and reduce dementia risk: Eat a brain-supportive diet Move your body regularly (30 minutes of low intensity every day and 150 minutes of high intensity every week) Manage stress and unwind Prioritise quality sleep Challenge your mind (learn a new language; take up a musical instrument; try calligraphy, knitting, painting; play brain games (Sudoku, chess, memory card games) and puzzles; read books; memorise poems or song lyrics); and stay socially connected 💬 Final Thoughts Understanding that dementia is not just a disease of old age—but a lifelong process—can shift how we approach brain health. By taking action earlier in life and focusing on nutrition, movement, and mindful living, we can protect our cognitive abilities and live with greater vitality for longer. 🧠 Your brain health journey begins now—not at 70. If you want to improve your diet, to better support your brain health, don't hesitate to reach out to me for personalised nutrition counselling at info@katrinpeo.com

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

If you’re looking for an easy, nutrient-dense breakfast or a satisfying snack between meals, this kefir glass is a fantastic choice. It’s rich in fibre , healthy fats , protein , probiotics , and antioxidants—without requiring any cooking. You can also tailor it to your needs and preferences, whether you’re after something light or more filling. It's a drink I have almost on a daily basis to support gut health and provide my body additional fibre and healthy fats. What’s in the Glass? This beautiful blend contains: Kefir  – a fermented dairy drink packed with probiotics, protein, calcium, B vitamins, and vitamin K2. I rotate between two different unflavoured kefirs: Hellus containing specific gut-supporting lactic acid bacteria Lactobacillus fermentum ME-3, developed by scientists in Estonia and Gefilus , containing Lactobacillus rhamnosus GG lactic acid bacteria. You can also make your own kefir at home. Chia seeds, flaxseeds (linseeds), psyllium husk  – great sources of fibre and plant-based omega-3s (ALA). They support digestion, balance blood sugar, and promote satiety. Sesame, sunflower, pumpkin seeds, pine nuts  – rich in zinc, magnesium, selenium, vitamin E, and healthy fats. Goji berries  – antioxidant-rich and a good source of vitamin C and beta-carotene. Cacao nibs  – offer a natural chocolate crunch while providing magnesium and polyphenols. You can top it off with fresh or frozen berries  for natural sweetness and an extra antioxidant boost. Why It’s a Great Option For those who struggle with heavy breakfasts , this is a gentle, lighter option that still keeps you full. You can add a scoop of protein powder (whey or any plant based protein- always check for the ingredients to avoid sweeteners and emulsifiers) to make it more balanced and sustaining. You can also add collagen to support gut, skin, hair, nails, joints, muscles and bones. If you didn't know, collages is the most abundant protein in our bodies. You can read more about different types of collagen our body needs and their sources from this article . Works perfectly as a mid-morning or mid-afternoon snack , especially when you need energy without a crash. It’s rich in healthy fats , supporting hormone health, brain function, and nutrient absorption. What to Keep in Mind While this is packed with nutrients, here are a few considerations: Many seeds contain phytic acid , which may slightly reduce the absorption of minerals like iron, calcium, and zinc. You can rotate seed types or soak them to reduce this effect. I typically soak the seeds in the kefir half an hour or so before drinking, but you can also soak the seeds in the glass of kefir in the fridge overnight to improve digestibility. It’s high in fibre , so make sure to drink enough water throughout the day to support digestion. If your diet has been fibre-poor, add only one type of seed at a time and slowly introduce other seeds It’s also energy-dense , so portion size matters. I typically use 200-250ml of kefir. Final Thoughts This kefir drink/pudding creation is an easy way to boost your nutrient intake and support gut health—whether as breakfast or a smart snack. It’s proof that healthy eating doesn’t have to be complicated. If you are struggling with weight issues, high cholesterol, high blood pressure, digestive issues, don't hesitate to reach out to me for personal nutrition counselling session(s) at info@katrinpeo.com .

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