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The title of this article might sound a little black-and-white — “best” versus “worst” fruits — but in reality, things are not that simple. The purpose here is not to glorify some fruits while demonising others, but to look at what the science actually says about fruit and blood sugar. Whole fruits provide fibre, vitamins, minerals, and antioxidants that support overall health. But some fruits affect blood sugar differently depending on their glycemic index (GI) , glycemic load (GL) , ripeness, processing and portion size. By understanding these factors, you can make smart choices and enjoy fruit as part of a balanced, blood-sugar-friendly diet. If you haven't read yet my article about the importance of blood sugar balance, you can find it here. Why Fruits Are Not Off-Limits for Blood Sugar Many people with diabetes or blood sugar concerns worry about fruit, but most whole fruits can absolutely fit into a healthy diet. Fiber slows sugar absorption:  Whole fruit contains natural fiber that helps prevent sharp blood sugar spikes. Nutrients matter:  Fruits are packed with vitamins, minerals, and antioxidants that protect your health long term. Form makes a difference:  Fresh, frozen, or lightly cooked fruit is better than juice or dried fruit, which have concentrated sugars and less fibre. It is recommended to consume 2-3 servings of fruits or berries per day. The approximate size of a serving is: 40g dates 50g banana 100g cherries, plums or peaches, etc. 110g kiwi, pomegranate, fresh fig, papaya, grapes 120g apples or pears 120g berries (strawberries, raspberries, blueberries, blackberries, lingonberries, cranberries, wild strawberries, black currants, red currants, sea buckthorn berries) 130g orange, tangerine, grapefruit, pomelo 300g lemon or lime Bottom line: fruit is not the enemy — it’s about choosing wisely and watching portions. You can find the fibre content for different berries and fruits here . Glycemic Index vs. Glycemic Load in Fruits Understanding GI and GL can help you see why some “worst fruits” lists are misleading. Glycemic index (GI):  Measures how quickly 50 g of carbs from a food raise blood sugar compared to pure glucose (GI = 100). Glycemic load (GL):  Adjusts for how many carbs are in a typical serving . For example, watermelon has a high GI , meaning its sugars are absorbed quickly. But a standard serving (2 slices) doesn’t contain many carbs, so the GL is low . This means your blood sugar might not spike as much as the GI number alone suggests. You can read more about the glycemic index here and learn the glycemic index of different foods here . 🍓 Best Fruits for Blood Sugar (Lower GI / GL Options) These fruits are rich in fibre and tend to have a gentler effect on blood sugar: Berries  – strawberries, blueberries, raspberries, blackberries Apples and pears  (with skin) Citrus fruits  – oranges, grapefruits, mandarins Cherries, peaches, plums, apricots Kiwi These fruits are versatile, refreshing, and great for snacks, breakfasts, or adding natural sweetness to meals. 🍌 Fruits to Enjoy in Moderation (Higher GI or Sugar Content) No fruit needs to be completely avoided, but some may raise blood sugar more quickly if eaten in large amounts: Bananas  (especially very ripe ones (yellow with brown spots on them) Grapes Pineapple and mango Watermelon  (high GI, but modest GL if eaten in small portions) Dried fruits (much higher in sugar. As the water has been removed from the dried fruit, it does not fill you up like a whole fruit would and you can easily overeat the dried fruits and get too much extra sugar. For example, dried apricots contain around 43g of sugar per 100g (5 dried apricots), while fresh apricots contain 7g of sugar per 100g. Fruit juices  (higher in sugar concentration, minimal fibre. For example a glass of freshly squeezed orange juice contains around 20g of sugar. There is also difference in people, how their blood sugar reacts to the same fruit. Depending on your sleep quality, your stress levels, your gut microbiome, your physical activity, you may respond differently to sugar in fruit than your friend would. 👉 Smart tip: Pair these fruits with protein or healthy fat (e.g., apple with nut butter, banana with Greek yogurt) to balance their effect on blood sugar. Practical Tips for Eating Fruit Without Spiking Blood Sugar Choose whole or frozen fruit  over juices, just fruit smoothies or dried forms. Watch your portion sizes  — a handful of grapes is better than a bowl. Combine fruit with protein, fibre, or healthy fat  to slow sugar absorption. Pay attention to your body’s response  — everyone’s blood sugar reacts differently. You can read here how I assemble my smoothies and smoothie bowls for satisfying meal . If you want to know how your body's blood sugar reacts to different foods, drinks, stress, you can try wearing a continuous glucose monitor (CGM- Continuous Glucose Monitor) for a few months. There are various companies in the market that offer this product/service, such as Veri , Levels , Nutrisense . It helps you get to know your body better and know what better choices to make for your body in terms of food, drink and lifestyle. Final Takeaway Labeling fruits as “best” or “worst” oversimplifies the science. Most whole fruits are healthy and can be part of a balanced diet, even if you’re watching your blood sugar. What matters most is: Portion size, Whether the fruit is whole or processed, and How you combine it with the rest of your meal. Enjoy fruit for its flavour, fibre, and nutrients — just keep an eye on balance and moderation. If you are someone looking to achieve better health, struggling with weight issues, looking to incorporate healthy habits into your daily routine, don't hesitate to reach out to me for nutrition counselling and health coaching at info@katrinpeo.com.

We as humans are on average 60% water- this can vary depending on your age, sex, hydration levels. People often wonder how much water should they drink on a day-to-day basis. Your need of water depends on your age, body weight, condition of health, usage of medications, environment (temperature, hight from sea level), physical activity level. It's important to note here that we also get water through the food we eat as well as water gets extracted also during our digestive process. If you drink caffeinated drinks (like coffee ), alcohol - these both dehydrate the body. So you can see that the amount of water a person needs to drink is really dependant on many things. As a general rule, it's good to drink anything between 28-35ml per kg of body weight . But we should not focus here only how much water should you drink, but how much water is leaving your body (sweat, urine) on a day to day basis. If your body is dehydrated, you feel lethargic, experience brain fog, are low in energy, develop headaches etc. Dehydration can also lead to weight gain and weakened immune response. But drinking too much water is also not good for the body, especially when drinking large amounts at once or regularly over-consuming it. Why is water essential for the body? Water is the foundation of life – every cell and every system in our body depends on it. Here are the main reasons why adequate hydration is important: Body temperature regulation.  Water stores heat energy and helps regulate body temperature through sweating and evaporation. When you sweat, water cools the skin and prevents overheating. Transport of nutrients.  Water dissolves nutrients (vitamins, minerals, carbohydrates, amino acids) and carries them through the bloodstream into cells. Without sufficient hydration, cellular metabolism cannot function properly. Removal of waste products.  The kidneys use water to filter waste from the blood and excrete it through urine and sweat. Inadequate water intake produces concentrated urine and makes detoxification harder. Lubrication of joints, tissues, and connective tissue.  Water helps keep joints lubricated, supports skin elasticity, and nourishes connective tissues. Lack of water can cause joints to “creak,” skin to become drier and less elastic. Digestion and bowel function.  Water helps digestive juices function, breaks down food, and supports normal bowel movements. Too little water can lead to constipation. Brain and cognitive function.  Water is crucial for nerve impulse transmission, maintaining brain activity, mood, and concentration. Dehydration can cause headaches, fatigue, and reduced focus. What happens when the body doesn’t get enough water? If fluid intake is too low over time, or there is acute water loss, the following consequences may occur: Level / Condition Main Symptoms Longer-term or Severe Effects Mild dehydration thirst, dry mouth, reduced urine output, darker urine, fatigue, irritability unexplained low energy, difficulty concentrating, dry skin Moderate dehydration headache, dizziness, noticeable fatigue, weak pulse, loss of appetite, muscle cramps kidney strain, disturbances in salt and electrolyte balance, digestive issues Severe dehydration rapid heartbeat, low blood pressure, fever, confusion, fainting, skin that doesn’t bounce back after pressure kidney failure, life-threatening complications, especially in older adults or those with chronic illnesses What can happen if you drink too much water? Although water is essential for life and health, excessive intake can actually harm the body — particularly if consumed in very large amounts at once or habitually in excess. The most common risks are: Hyponatremia (electrolyte imbalance).  Drinking too much water in a short time dilutes blood sodium to dangerously low levels. Sodium is essential for nerve and muscle function. Deficiency can cause headache, nausea, cramps, confusion, and in severe cases, seizures and life-threatening complications. Kidney overload.  The kidneys can only process a certain amount of water per hour (about 0.8–1 litre). Exceeding this regularly can disrupt electrolyte balance and overburden the kidneys. Cell swelling.  Excess water enters cells and causes them to swell. In the brain this can be especially dangerous, since the skull prevents expansion. Frequent urination and sleep disruption.  Drinking too much water, especially in the evening, can lead to constant bathroom trips and disturb sleep. Loss of minerals.  Over-hydration can flush out important minerals such as potassium and magnesium, affecting muscles and the nervous system. Source: Healthdirect How can you stay hydrated? As said the easiest place to start is to simply start to drink more clean water (filtered water, spring water). As an additional step is to make sure you get adequate amount of vegetables and fruits in your diet. They don't only contain water, they also contain electrolytes which are crucial for hydration and body function. Here are some of the most hydrating vegetables and fruits that also contain electrolytes: Celery Watermelon Cucumber Kiwi Peppers Citrus fruits (lemon, lime, oranges, grapefruit) Carrots Pineapple Lettuce Radish Tomatoes Cauliflower Spinach Berries (raspberries, blueberries, strawberries, blackberries etc) Broccoli What are electrolytes? Electrolytes are minerals that carry an electric charge when they are dissolved in a liquid like your blood. They are incredibly important to overall health and are found in your blood, sweat, urine. If electrolytes in your body are too low or too high, you can have anything from muscle weakness, confusion, fatigue to serious health complications, such as seizures, cardiac arrest and even coma. We all loose electrolytes daily, through sweating and through our urine. If you drink too much plain water, you dilute your blood and deplete your body of important electrolytes. That's why it's very important to replenish your electrolytes with daily mineral-rich foods and liquids where necessary. Below are the list of electrolytes and their importance for the body: Sodium - for maintaining body fluids balance and for keeping muscles and nerves to run smooth. Sodium acts as the gatekeeper of hydration, pulling water into the cells for optimal cellular health and preventing dehydration. Food source : salt. You can read more about sodium-rich foods in another section of this article . Potassium - it works inside cells to balance sodium, helps your nerves to function and muscles to contract. It's important for muscle relaxation and for regular heartbeat. Food sources : coconut water, vegetables (spinach, sweet potato, potato, beet greens, tomato, broccoli, zucchini), fruits (bananas, oranges, avocados, watermelon, kiwi, mangoes, pomegranate, apricots, cantaloupe), legumes (lentils, kidney beans, edamame, black beans, peanuts), almonds, yoghurt, milk, whole grains (brown rice, quinoa), chicken, fish. Magnesium - it's needed for more than 300 biochemical reactions in the body. It modulates nervous system responses and supports energy production. When you are highly stressed or are engaged in intense physical activity, magnesium is rapidly depleted - leaving both your body and mind fatigued. Food sources : nuts, seeds, whole grains, cocoa, dried fruits, spinach, beetroot, tomato paste, lentils, peas, beans, beef and chicken, wild strawberries, seaweed, kale, avocado, Brussels sprouts, broccoli, banana. Calcium - aside from helping to keep our bones healthy, it enables our blood to clot, our muscles to contract, and our heart to beat. Food sources : cheese, almonds, Brazil nuts, kefir, buttermilk, cottage cheese, curd cheese, yoghurt, sesame seeds, canned fish with bones, kale, broccoli, watercress, bok choy. Chloride - it helps to keep the fluid inside your cells and outside of your cells in balance. It helps to keep the needed blood volume, pH of blood fluids and blood pressure. Food sources : table salt, sea salt, seaweed, celery, tomato. Bicarbonate - is used to maintain the body's pH balance. It works with the other electrolytes to maintain electrical neutrality on a cell level. Phosphorus - found in your bones and is important for bone building and maintenance, same as calcium. Food sources : seeds, nuts, cheese, liver, egg, whole grains, meat, fish, garlic, cocoa, curd cheese, cottage cheese, yoghurt, legumes, broccoli, Brussels sprouts, dried fruits, mushrooms. Electrolyte needs Normally, the body gets enough electrolytes from a balanced diet that includes vegetables, fruits, berries, whole grains, nuts, seeds, legumes, and natural sodium sources (such as salt). Most people do not need special electrolyte drinks daily . However, they may be useful in certain cases: During prolonged or intense exercise (e.g., marathon running, cycling, triathlon) In hot weather with excessive sweating During illness with vomiting or diarrhea For specific medical conditions if recommended by a doctor ⚠️ Many store-bought electrolyte drinks contain added sugars, sweeteners, or artificial flavours that the body doesn’t need. A simple homemade solution: A glass of water A pinch of mineral-rich salt (e.g., Himalayan or Celtic salt) Optional: lemon juice or some mineral water For very intense training or recovery from illness, you may also use a specialized electrolyte powder or homemade mix. For everyday needs, a varied diet and plain water are usually enough. Note:  Electrolyte imbalances can cause short-term symptoms like cramps, dizziness, and fatigue. In the long term, more severe imbalances may affect the heart and nervous system. Fortunately, these conditions are rare if the diet is diverse and water intake is moderate. Example of Robb Wolf’s electrolyte recipe : 1 litre water 2 tbsp lemon juice ½ tsp mineral-rich salt (Himalayan or Celtic) 500 mg potassium citrate powder ¼ tsp magnesium malate Mix well. Add ice if desired. If you would like advice and support on how to make your diet healthier and more balanced, feel free to contact me for personalised nutrition counselling at info@katrinpeo.com .

Your gut health is the cornerstone of your immune system, mood balance, hormonal health, and overall wellbeing. But are you feeding your beneficial gut bacteria the right way? In this article, you'll learn what prebiotics  are, how they differ from probiotics, and which foods naturally support your gut flora. What Are Prebiotics? Prebiotics are types of carbohydrates—mainly fibres and certain plant compounds—that our bodies cannot digest. Instead, they travel to the colon intact, where they serve as fuel for beneficial gut bacteria. When microbes ferment these compounds, they produce short‑chain fatty acids (SCFAs) such as butyrate, acetate, and propionate. These SCFAs strengthen the gut lining, lower inflammation, balance blood sugar, and support overall metabolic and immune health. Not all fibres are prebiotic, but all prebiotics are a form of fibre (or fibre‑like). The most researched prebiotics include inulin  and fructooligosaccharides (FOS) , but science now recognises a wider spectrum of compounds with prebiotic effects—including resistant starch and certain polyphenols. Beyond Inulin & FOS: Fibre, Resistant Starch, and Polyphenols While inulin and FOS are classic examples, they are not the whole story. Dietary Fibre:  Whole grains, legumes, fruits, and vegetables provide diverse fibres that different microbes thrive on. A varied, fibre‑rich diet is key for microbial diversity. Resistant Starch:  This starch resists digestion in the small intestine and reaches the colon intact, where it ferments and produces beneficial SCFAs like butyrate. Sources include cooked and cooled potatoes or rice, legumes, oats, and unripe (green) bananas. Polyphenols :  These plant compounds (from berries, cocoa, coffee, green tea, grapes, etc.) largely bypass absorption in the small intestine and are metabolised by gut bacteria. Their breakdown products encourage beneficial microbes, reduce inflammation, and support gut barrier integrity. Dr. Will Bulsiewicz’s Perspective Gastroenterologist Dr. Will Bulsiewicz , author of Fiber Fueled and a doctor whose work I have read and followed for years, emphasises that gut health is built on diversity of plant foods  rather than focusing on one or two superfoods. He uses the acronym F‑GOALS  to illustrate key categories: F ruit & Fermented foods G reens & Grains O mega‑3‑rich foods A romatics (onions, garlic, herbs, spices) L egumes S eaweed, Sulforaphane‑rich crucifers (broccoli, cauliflower, kale, cabbage) and Mushrooms This framework highlights that prebiotics come not only from classic fibres like inulin but also from resistant starches, polyphenols, omega‑3‑rich plants, and a colourful diversity of fruits and vegetables. Health Benefits of Prebiotics Research shows that a steady intake of prebiotic‑rich foods can: Increase beneficial bacteria like Bifidobacteria  and Lactobacilli Support gut lining integrity Reduce systemic inflammation Help regulate bowel movements Improve mineral absorption (e.g. calcium, magnesium) Potentially support mood and cognitive health through the gut‑brain axis Best Natural Sources of Prebiotics Here are some of the best foods to naturally support your gut microbiome: Garlic, onions, leeks (rich in inulin and FOS) Asparagus, Jerusalem artichokes, dandelion greens Bananas (especially green or slightly underripe) Cooked and cooled potatoes, rice, and legumes (resistant starch) Oats, barley, rye (beta‑glucans and resistant starch) Apples, berries, grapes (fibre and polyphenols) Cocoa, green tea, coffee (polyphenols) Legumes: beans, lentils, chickpeas (fibre, resistant starch) Nuts and seeds, especially flax, chia, and hemp (fibre + polyphenols) Tips for Adding Prebiotics Into Your Diet Start slowly:  Increasing fibre and prebiotic foods too quickly can cause gas and bloating. Introduce them gradually. Aim for diversity:  Different microbes prefer different fuels. Eating 30+ different plant foods per week is a good framework. Combine with probiotics:  Fermented foods like sauerkraut , kefir, or kimchi introduce beneficial bacteria that thrive when paired with prebiotics. Consider timing:  Cook, cool, and reheat potatoes, rice, or pasta to increase their resistant starch content. Prebiotics vs Probiotics vs Postbiotics Probiotics  are live bacteria found in fermented foods like yoghurt, kefir, and sauerkraut. Prebiotics  are fibres that nourish those bacteria, helping them flourish in your gut. Postbiotics are a byproduct of a probiotics in your gut when they eat what fertilises and grows them ( prebiotics ) For optimal gut health, it’s essential to consume on a daily basis both prebiotics and probiotics . Takeaway Prebiotics are not just about inulin or a single food—they encompass a wide variety of fibres, resistant starches, and polyphenols that nourish your microbiome. As Dr. Bulsiewicz emphasises, it’s the diversity of plant foods that matters most. By regularly including foods like garlic, legumes, oats, green bananas, berries, and even cocoa or green tea, you’re feeding your gut microbes the fuel they need to keep you healthy. you are looking for personalised nutritional counselling to improve your daily diet, please don't hesitate to reach out to me info@katrinpeo.com .

These apple-carrot muffins  are moist, warmly spiced, and naturally nourishing — perfect as a healthy breakfast, higher-protein snack, or fibre-rich treat  with afternoon tea. The chai-inspired spice blend makes your kitchen smell divine while adding powerful health benefits. Why These Healthy Muffins Are Extra Good for You Apples  – High in fibre and natural sweetness, they support digestion and help balance blood sugar. Keeping the skin on adds antioxidants and extra fibre. Carrots  – Rich in beta-carotene, converted into vitamin A for healthy eyes, skin, and immune support. Cinnamon  – Known to help regulate blood sugar while adding warm, comforting flavour. Ginger  – Supports digestion, reduces inflammation, and brings a gentle spicy kick. Cloves  – Packed with antioxidants and antibacterial compounds, enhancing both flavour and health. Cardamom  – Aids digestion, may help lower blood pressure, and adds a fragrant citrusy aroma. Psyllium Husk  – A soluble fibre that supports gut health, improves digestion, and helps you feel full longer. Chia Seeds  – Tiny but mighty, rich in omega-3s, protein, and fibre for steady energy and satiety. Almond, Oat & Coconut Flours  – A gluten-free flour mix that adds protein, healthy fats, and fibre while keeping the muffins moist and satisfying. Learn more about the importance of fibre for good health here . Apple-Carrot Muffins with Chai Spice (Gluten-Free, Protein & Fibre-Rich) Ingredients Dry Ingredients ¾ cup almond flour ½ cup gluten-free oat flour (blend rolled oats or use ready-milled) ¼ cup coconut flour 1 tsp baking powder 1 tsp baking soda ¼ tsp salt ¾ tsp ground cinnamon ½ tsp ground ginger ½ tsp ground cloves ½ tsp ground cardamom 1 tbsp psyllium husk 1 tbsp chia seeds Wet Ingredients 1 cup plain Greek yogurt 3 tbsp melted coconut oil ¼ cup maple syrup 1 tbsp apple cider vinegar 2 eggs ¼ cup milk (cow’s or plant-based) 2 cups chopped apple (skin on for fibre) 1 cup grated carrot (peeled) 12 pecan halves (optional topping, one per muffin) Instructions Preheat oven to 175°C (350°F). Line a muffin pan with papers and lightly grease with coconut oil, or use silicone muffin cups. In a large bowl, whisk together the dry ingredients. In another bowl, combine the wet ingredients (except apples and carrots) and whisk until smooth. Stir the dry mixture into the wet mixture until combined. Fold in apples and carrots. Scoop the batter into muffin cups. Top each with a pecan half if desired. Bake for 25–30 minutes, until a toothpick inserted in the center comes out clean. Let cool completely before serving. Nutrition Benefits (per muffin, approx.) Calories:  ~156 kcal Protein:  ~5.8 g Fibre:  ~3.4 g Carbohydrates:  ~14.4 g Fat:  ~8.9 g These muffins are more balanced than standard store-bought muffins, with higher protein and fibre for steady energy and blood sugar support. Learn more about the role of protein in our bodies here . Tips & Variations Swap pecans for walnuts or pumpkin seeds. For extra protein, stir in a tablespoon of plain unflavoured protein powder (whey protein or plant protein). These muffins also freeze well — make a batch and save for busy mornings. For more healthy muffin recipes in my blog click here .

In today's health landscape, cholesterol remains a hot topic, with many misconceptions surrounding its role in our bodies. Let's delve into the essentials to understand cholesterol better and explore natural ways to maintain healthy levels. Understanding cholesterol Cholesterol is a waxy substance found in every cell of the body and is vital for various physiological functions. It plays a crucial role in building cell membranes, producing hormones like oestrogen and testosterone, and synthesising vitamin D. However, cholesterol levels can become problematic when they're imbalanced. Where is cholesterol made? Contrary to popular belief, not all cholesterol is bad. In fact, the body produces cholesterol naturally, and it's essential for optimal health. The misconception arises from labelling cholesterol as solely harmful. Our bodies naturally make cholesterol to help to stay healthy and deal with stress. Our liver produce around 80% of the cholesterol in our blood, and our intestines make up about 20% of it. So three-quarters of the cholesterol we need for life is synthesised by our body itself, the rest, about 150–200 mg per day, we should get from food. The daily amount of cholesterol we get from food should be less than 300 mg. Cholesterol obtained from food has relatively little effect on the total cholesterol level in the blood. Excessive dietary energy and low intake of lecithin and fibre from food promote cholesterol production to a much greater extent. Lecithin is found in egg yolk, milk and soy products and is needed to regulate cholesterol metabolism. A lack of lecithin in the body causes disorders of fat metabolism: accelerated obesity, increased cholesterol levels and decreased memory and concentration. Also when we are under a lot of stress or have a health problem, like high blood pressure or diabetes, our body makes more cholesterol that it needs. This raises our risk for heart disease and stroke because it increases the risk that plaque will build up in our arteries, which is the main cause for heart attacks and stroke. Risk factors for high cholesterol There are several risk factors that can contribute to high cholesterol: Diet, that's high in saturated fats and low in vegetables, fruits, berries, legumes, whole grains Excessive dietary energy Low intake of lecithin and fibre As we get older, our cholesterol levels can rise. People over 40 are at increased risk of developing high cholesterol Too little physical movement Too little sleep Smoking Higher alcohol intake Foods that can contribute to higher dietary cholesterol are: red meat (pork, beef, lamb) as well as liver processed meats (ham, sausages, viennas, smoked sausages, salami, bacon etc) butter full-fat dairy (whole milk, cream, cheese, sour cream) palm oil coconut oil baked goods (such as potato chips, cookies, pastries, cakes, muffins, containing trans fats or saturated fats) refined grain products (white bread, tortillas, pasta, bagels) sweet foods and drinks (for example ice cream, sodas) The dietary recommendations are that no more than 10% from our daily intake of fats should come from saturated fats, and less than 1% from trans fats. Our bodies make all the saturated fat we need, so there is not need to consume it through food. Why our bodies produce saturated fats: Heart - prefers saturated long chain palmitic and stearic acid for energy Cell membranes - need 50% saturated fatty acids to function properly Liver - saturated fats protect it from the adverse effects of alcohol and some medications Hormones - saturated fats function as signalling messengers for hormone production Bones - require saturated fats to assimilate calcium effectively Immune system - saturated fats prime white blood cells to destroy invading viruses, bacteria, fungi Gut health - lauric acid, myristic acid, medium chain fatty acid in coconut oil, butter, meat work to kill bacteria and yeast in the gut.  A person with an energy requirement of 2000 kcal should consume 55g-89g of fat from foods per day. With a daily energy requirement of 2500 kcal, the recommended daily fat intake is 70–111 g, and with a daily energy requirement of 3000 kcal, it is 85–133 g. NB! Fat should only be consumed close to the upper limit if the intake of saturated fatty acids from a diet is less than 10% of the energy, i.e. it does not exceed 22 grams per day for 2000 kcal, 28 grams per day for 2500 kcal and 33 grams per day for 3000 kcal. You can learn more about health fats here . Healthy cholesterol levels Maintaining healthy cholesterol levels is paramount for overall well-being. While total cholesterol levels are often measured, it's essential to differentiate between LDL (low-density lipoprotein) and HDL (high-density lipoprotein) cholesterol. LDL is often dubbed "bad" cholesterol as high levels can contribute to plaque buildup in arteries, while HDL is known as "good" cholesterol for its role in removing LDL from the bloodstream. The primary role of LDL cholesterol is to transport fat-soluble nutrients (saturated fats) into cell membranes for use. But it's also important to understand that there are different types of LDL particles depending on their size. LDL particle size helps to understand whether LDL may contribute to heart disease or be protective of heart disease. Low thyroid function could also affect the LDL cholesterol levels be elevated and having a higher LDL than normal can also be genetic. It's important to lower your LDL cholesterol and increase your HDL cholesterol. Implementing the natural strategies described further below will help to increase HDL cholesterol and lower LDL cholesterol. If you are concerned about your cholesterol levels or want to understand your cholesterol levels, it's best to talk to your healthcare provider. When you test your blood cholesterol, it's always important to test not only total cholesterol, but also LDL-cholesterol, HDL cholesterol, non-HDL cholesterol, triglycerides. ApoB (apolipoprotein) marker is a good marker to test for your risk for cardiovascular disease, especially if cardiovascular issues run in your family. LDL to HDL ratio is good to have 3 to 1 or less (2 to 1 is great) Triglycerides ratio to HDL is good to have 2 to 1 or less (1 to 1 is great) If triglycerides are higher than HDL cholesterol, then it's typically a sign of insulin resistance and high fasting insulin. 🧪  Total Cholesterol ✅  Normal:  below 5,0 mmol/L ⚠️  Borderline high:  5,0–6,2 mmol/L ❗️ High:  over 6,2 mmol/L 🚨  Very high:  over 7,5 mmol/L (→ Increases the risk for cardiovascular diseases) 🧪  LDL-cholesterol Important marker for evaluating the risk for heart attack and stroke. 🚨  Very high:  over 5,0 mmol/L ❗️ High /:  over 4,0 mmol/L ✅  Optimal level: below 3,0 mmol/L  (average population) 🧪  HDL-cholesterol High HDL-cholesterol protects hearts. ✅  Recommended: >1,0 mmol/L  (men) >1,3 mmol/L  (women) ❗️ Low: < 1,0 mmol/L  (men) < 1,3 mmol/L  (women) 🧪  Triglycerides ✅  Normal:  below 1,7 mmol/L ⚠️  Borderline:  1,7–2,2 mmol/L ❗️ High:  over 2,3 mmol/L 🚨  Very high:  over 5,0 mmol/L  → risk for cardiovascular diseases and pancreatitis 🧪  Non-HDL cholesterol = Total cholesterol – HDL → reflects all the cholesterol carried by lipoproteins other than HDL. This includes LDL cholesterol, VLDL, and other cholesterol-containing particles. ✅  Recommended:  below 3,8 mmol/L ❗️ High:  over 4,5 mmol/L Natural strategies to lower cholesterol Fortunately, there are several natural approaches to manage cholesterol levels effectively. These include dietary changes, regular physical activity, stress reduction techniques , and incorporating specific foods and supplements known to support heart health. Getting adequate amount of fibre from foods is key to help to keep cholesterol levels normal. For men, it's recommended to get 35g of fibre a day; for women 25g of fibre a day and for children 7g + their age of fibre a day. The most fibre rich foods are legumes, vegetables, berries, fruits, whole grains, nuts and seeds. Cholesterol-lowering and heart-healthy foods include: Vegetables (eat them in rainbow of colours, fresh, steamed, baked) Berries and fruits (blueberries, strawberries, honey berries, pomegranates Legumes (beans, lentils) Whole grains (buckwheat, quinoa, brown rice, oats (especially oat bran) Nuts (like raw almonds, pecan nuts, walnuts) Seeds (flaxseeds, chia seeds, pumpkin seeds, sesame seeds, sunflower seeds) Oily fish (SMASH)- salmon, mackerel, anchovies, sardines, herring Poultry Extra-virgin olive oil as well as olives Turmeric Ginger Fenugreek Basil Artichoke leaves Hawthorn berry Lecithin containing foods (eggs, soybeans, wheat germ) Dark chocolate (aim for 75% and higher cacao content)- promotes good brain and heart health thanks to antioxidants (polyphenols) Contrary to common belief that consumption of eggs contribute to high cholesterol, eggs are actually known to help to increase HDL-cholesterol and lower LDL-cholesterol. Moderation is key here. As per dietary guidelines, having 0.5-1 eggs a day is part of a healthy diet. As your liver is responsible for synthesising cholesterol as well as clearing off the body from excess cholesterol, it's important to support your liver health on a regular basis. Learn more here how to support liver health . If you want to read in more detail about cholesterol, I recommend to read the the following articles, from which I have pulled snippets of information in this article: How to lower cholesterol naturally: best foods and supplements? (Dr. Axe) Normal cholesterol levels: 7 ways to achieve (Dr. Axe) The great cholesterol myth (Dr. Jockers) Cholesterol and what are the healthy levels? (Dr. Jockers) The different types of cholesterol and healthy levels for your age (Zoe) Understanding cholesterol is key to maintaining optimal health. By embracing natural strategies, you can take proactive steps towards achieving and sustaining healthy cholesterol levels, ultimately promoting overall well-being and longevity. If you want to improve your health, want to understand how to eat to help to lower cholesterol levels, don't hesitate to reach out to me for nutrition counselling and health coaching at info@katrinpeo.com .

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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