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

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

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

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

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

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

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

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

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

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

When we talk about nutrition, the focus often falls on macronutrients: protein , fat , and carbohydrates (including fibre ). While these are undeniably important, the smaller players in your diet — micronutrients — deserve just as much attention. These essential vitamins and minerals, though needed in tiny amounts (milligrams and micrograms), are foundational for every system in your body to function optimally. In this article, we’ll explore how micronutrients support different body systems and organs. If you want to dive deeper into symptoms of deficiencies or find a comprehensive breakdown of vitamins and minerals, check out my article Your Body’s Signs of Nutritional Deficiencies  and download my free vitamin and mineral guides  with food sources, vitamin and mineral roles in the body, and recommended intake levels. Why Micronutrients Matter? Micronutrient deficiencies can go unnoticed until symptoms become persistent: fatigue, poor sleep, brittle nails, low mood, brain fog, or frequent infections. These symptoms often stem from modern diets that prioritise convenience over variety, as well as from depleted soils and consuming too many ultra-processed foods . A wholesome, varied diet rich in natural foods remains the best way to meet your nutrient needs. What Your Body Systems Need Here’s a breakdown of key micronutrients that support the proper functioning of your major body systems and organs: 1. Digestive System Key micronutrients needed:  B vitamins, magnesium, zinc, vitamin A, selenium Roles:  Enzyme production, gut lining integrity, digestive motility, supporting the microbiome Example sources:  Leafy greens, seeds, carrots, liver, whole grains, nuts 2. Cardiovascular System (including the Heart) Key micronutrients needed:  Magnesium, potassium, CoQ10, vitamin D, vitamin K2, B6, B9 (folate), B12 Roles:  Heart rhythm, blood pressure regulation, vascular health, clotting Example sources:  Avocados, leafy greens, fatty fish, organ meats, legumes 3. Respiratory System (Lungs) Key micronutrients needed:  Vitamin C, A, D, magnesium, zinc, selenium, omega-3 fatty acids Roles:  Antioxidant protection of lung tissue, immune response in airways, reducing inflammation, supporting mucosal lining Sources:  Citrus fruits, carrots, fatty fish, Brazil nuts, seeds, green vegetables 4. Energy System (Mitochondrial Health) Key micronutrients needed:  B vitamins, iron, magnesium, copper, CoQ10 Roles:  Cellular energy production (ATP), oxygen transport Example sources:  Eggs, red meat, whole grains, nuts, legumes, seafood 5. Detoxification System Key micronutrients needed:  Sulphur, selenium, zinc, molybdenum, B vitamins Roles:  Liver detox pathways (phase I and II), antioxidant regeneration Example sources:  Garlic, onions, broccoli, Brazil nuts, legumes, eggs 6. Hormonal System (Communication) Key micronutrients needed:  Iodine, selenium, zinc, vitamin D, B5, B6 Roles:  Thyroid hormone production, adrenal support, sex hormone balance Example sources:  Seafood, seaweed, Brazil nuts, poultry, eggs, sunflower seeds Learn more how you can balance your hormones naturally, here. 7. Structural System (Muscular & Skeletal) Key micronutrients needed:  Calcium, magnesium, vitamin D, vitamin K2, phosphorus, silica Roles:  Bone density, muscle contraction, connective tissue support Example sources:  Dairy, leafy greens, seeds, whole grains, bone broth 8. Immune System Key micronutrients needed:  Vitamin D, C, zinc, selenium, iron Roles:  Antibody production, infection defense, inflammation regulation Example sources:  Citrus fruits, red meat, pumpkin seeds, mushrooms, berries 9. Brain and Nervous System Key micronutrients needed:  B vitamins, omega-3 (DHA), magnesium, vitamin D, zinc, choline Roles:  Neurotransmitter production, myelin sheath integrity, cognitive function Examples sources:  Fatty fish, eggs, nuts, leafy greens, dark chocolate 10. Skin Key micronutrients needed:  Vitamins A, C, E, zinc, selenium, biotin Roles:  Collagen synthesis, antioxidant protection, cell renewal Example sources:  Carrots, sweet potatoes, almonds, citrus fruits, different seeds 11. Liver Key micronutrients needed:  Choline, B vitamins, iron, selenium, zinc Roles:  Metabolism, fat transport, bile production, detoxification Example sources:  Eggs, liver, cruciferous vegetables, legumes, seafood You can learn more about the functions of the liver and how to support it here . What About Polyphenols and Antioxidants? Although not classified as essential micronutrients, polyphenols and antioxidants offer a powerful layer of protection in the body. Polyphenols  (like flavonoids, anthocyanins, and tannins) have anti-inflammatory, anti-aging, and disease-preventive properties. Antioxidants  (like vitamins C, E, selenium, and plant compounds) help neutralise oxidative stress and protect cellular health. To learn more, visit my article: Polyphenols: What Are They and Their Health Benefits Top sources:  Berries, green tea, extra virgin olive oil, dark chocolate , herbs, red grapes, apples How to Ensure Adequate Micronutrient Intake Eat a diverse, colourful diet  that includes fruits (including berries), vegetables, nuts, seeds, legumes, whole grains and quality animal products (dairy ( specifically fermented ), meat, fish and other seafood) Choose seasonal and local produce  when possible Be mindful of long-term restrictive diets or popular mainstream diets that could lead to nutritional deficiencies Consider testing or professional guidance if you suspect low levels Supplement only when necessary  and with professional advice. D-vitamin is what many people lack due to limited exposure to sun . In Summary Each system in your body relies on a unique combination of vitamins and minerals to thrive. While macronutrients provide fuel, micronutrients fine-tune and sustain your health behind the scenes. Understanding what your body needs is the first step to supporting it wisely. 📍 Download my Vitamin and Mineral Guides  for deeper insights. And if you're ready to take your health into your own hands with professional support, I’m here to help guide the way. Contact me at info@katrinpeo.com and learn how I can help you. References: Harvard T.H. Chan School of Public Health – Micronutrients NIH Office of Dietary Supplements

At the beginning of this year, I completed a micronutrients and vitamins/minerals course  led by a biologist and nutritional therapist . Over five weeks, we explored the science behind vitamins, minerals, and omega-3 fats — and how supplementation can support different stages of life, when needed . One message came through clearly: Supplements are meant to supplement, not replace, a healthy balanced diet. In this article, I want to help you make better informed, balanced decisions  about supplements — when they can be helpful, how to identify quality, and how to avoid the risks of overuse or misinformation. 🥦 Start With Food, Not Pills A varied, nutrient-rich diet  is the foundation of good health. Whole foods contain not just isolated vitamins and minerals but also: Phytonutrients and antioxidants Fibre and enzymes Nutrient synergies that pills can never replicate For example, the vitamin C in a red pepper is accompanied by flavonoids that enhance its absorption. The iron in lentils comes with fibre and plant polyphenols that also support gut health. 👉 If you’d like to learn more about how to get essential vitamins and minerals from food sources, you can download my free PDFs here . An excerpt from the Estonian 2025 food pyramid, where I have illustrated where supplements could be placed if they are physiologically necessary. But modern life — with stress, consuming too many processed foods , drinking excessive alcohol , digestive issues, certain medications, and age-related changes  — can sometimes lead to nutrient shortfalls , even with a decent diet. That’s where targeted supplementation  could become useful — and necessary in some cases. ⚠️ The Supplement Industry Is Not Well-Regulated Most people assume their supplements are safe and effective. Unfortunately, the reality is more complicated. In many countries — including the United States  and those in the European Union  — dietary supplements are not subject to the same rigorous regulations as pharmaceutical drugs . Unlike prescription medications, supplements: ❌ Do not require pre-market approval  for safety, effectiveness, or quality ❌ Are not required to prove their health claims , unless they're classified as novel foods or make disease treatment claims ❌ Often lack standardised dosing  across brands ❌ Can be brought to market without clinical trials In the United States , supplements are regulated under the Dietary Supplement Health and Education Act (DSHEA)  of 1994. This law classifies supplements as a category of food , not medicine. As a result, manufacturers do not need to demonstrate safety or efficacy to the FDA  before selling a product. The FDA can only act after a product is on the market , and only if it’s shown to be harmful or misleading. In the European Union , there is more oversight on nutrient levels and labelling, but enforcement varies between member states . For example: Ingredients must be on the EU’s approved list (unless applying for novel food status), Maximum permitted levels for vitamins and minerals are not harmonised across the EU , meaning dosages differ widely by country, Herbal supplements are even less standardised , and many are sold as food supplements  without therapeutic evidence or quality control. This lack of consistent regulation has real consequences. A 2015 study in JAMA  found that over 2/3 of supplements previously recalled by the FDA still contained banned or dangerous substances , such as anabolic steroids, unapproved stimulants, or sibutramine (a weight-loss drug withdrawn from the market for safety concerns). In short: regulatory bodies don't verify the quality or contents of supplements before they're sold . It's up us as the consumers to check for third-party testing, read ingredient labels carefully, and avoid misleading health claims. You must be your own advocate  when it comes to supplements — because no one else is checking before they reach the shelf. ✅ How to Choose a Supplement Look for products that are third-party tested (typically also stated on the company's website)  to ensure they contain what the label claims — and nothing harmful. Check for any of these certifications, verifications on the product labels: GMP certified (ensures supplements are produced in facilities that meet strict safety, hygiene and quality standards) USP Verified NSF Certified for Sport - helps athletes, coaches, dieticians, consumers make safer decisions when choosing supplements HACCP certified Informed-Sport / Informed-Choice Read Labdoor  or ConsumerLab.com  evaluations. Also: Choose brands that clearly state dosages and forms  (e.g., methyl folate vs folic acid) Avoid proprietary blends that don’t disclose individual amounts Be wary of high doses  unless specifically prescribed by your doctor ✅ Toxicity: Yes, You Can Overdo It Especially with fat-soluble vitamins  (A, D, E, K) and certain minerals (like selenium or iron), it’s possible to exceed safe upper intake levels  without realising it — especially if you take multiple supplements, protein powders, or fortified foods during the day and for periods of time. I’ve created downloadable resources showing upper safe limits (ULs)  for vitamins and minerals (for some of them they are not known, which makes the risk of overdosing more risky): 👉 Download them for vitamins here and for minerals here . (Information in the downloadables is retrieved from the Health Development Institute in Estonia and Agriculture and Food Board). Always consult with your doctor, before starting to take supplements, especially if you are on prescribed medications. 🧪 Personalised Testing: A Smarter Way to Supplement Rather than guessing what your body needs, consult your doctor and consider micronutrient testing — especially for nutrients like: Vitamin D Ferritin (iron storage) B12 Magnesium Omega-3 index Your family doctor might not be able to order you the blood tests depending on the country. But in Estonia, for example, Synlab  offers individual and bundled blood tests to assess nutritional status and you can order the tests yourself. This is a great first step before starting or adjusting a supplement regimen. Laboratory doctor or your family doctor can help to explain you your test results. 🧬 What Supplements Might Be Needed — and When? Your supplement needs shift with age, life stage, health conditions, diet and also where you live. Here’s a simplified guide (considering you are consuming first and foremost a healthy balanced diet): Life Stage Commonly Helpful Supplements if Needed Children & Teens, Adults (20-30) Vitamin D, Omega-3s, iron (girls when starting menstruating and if needed) Women of Reproductive Age Vitamin D, iron, magnesium, iodine (esp. pre-pregnancy), selenium, Omega-3s Pregnancy & Breastfeeding Prenatal, which usually contains all necessary vitamins and minerals needed, such as folate, B12, iodine, selenium, Omega-3s, vitamin D Adults (30–60) Vitamin D, selenium (soils are deficient in many countries), Omega-3s, magnesium, CoQ10 (if on statins) Older Adults (60+) Vitamin D + K2, B12, Omega-3s, CoQ10, selenium Note: Always talk to a healthcare provider before starting new supplements, especially if you take medications or have chronic conditions. Magnesium supplementation could be beneficial for diabetics, alcoholics, people with high stress, people with sleep challenges, women in perimenopause and menopause. Learn more about the magnesium here. Selenium may be necessary as a supplement for those who eat little fish, eggs, Brazil nuts, offal, dairy. 75-90 mcg is the recommended daily amount. Omega-3 fatty acids (DHA and EPA) is recommended to be taken as a supplement if fatty fish—such as salmon, herring, mackerel, sardines, and anchovies—are consumed less than 2–3 times per week. Trout and tuna are also good sources of omega-3s, although they generally contain lower amounts compared to the fish listed above. Plant-based foods like chia seeds, walnuts, hemp seeds, flaxseeds, and rapeseed (canola) oil provide ALA (alpha-linolenic acid), the plant form of omega-3. ALA is essential for health in its own right and contributes to heart and metabolic health. However, the body must convert ALA into EPA and DHA to meet all omega-3 needs, and this conversion is limited: only about 5–10% of ALA is converted to EPA, and just 0.5–1% to DHA. Therefore, for vegans and vegetarians, it’s especially important to supplement with omega-3—preferably from algae-based sources that directly provide DHA and EPA. C-vitamin and zinc  could be beneficial for a short period of time, when there are viruses spreading around you and to support immune function and can be beneficial to athletes to lower the chances of getting cold and viruses. But important with C-vitamin is that our bodies can absorb only around 200mg at a time, so taking high doses of C-vitamin supplement could tax the kidneys and cause diarrhoea. 🌞 Vitamin D: The Most Common Deficiency Vitamin D deserves special mention — especially for people living in northern climates like Estonia. It plays a role in: Bone health Immune regulation Mood balance Chronic disease prevention A vitamin D blood test will show your current status. While 1000–2000 IU/day  is safe for most to supplement, some people may need more during a short period of time to correct their severe deficiency. Talk to your doctor or laboratory doctor after the blood test to understand whether and how much should you supplement. Final Thoughts: Be an Informed Supplement Taker Supplements aren’t inherently good or bad — they’re just tools to supplement a healthy diet. But like any tool, you need to use them correctly, safely, and intentionally . Before you supplement, ask: Am I getting enough of this nutrient from food? Do I actually need this based on my age, health, or lab tests? Is the product from a trusted, certified  source? Am I staying within safe intake limits ? Supplements are helpful only when they’re the right kind, in the right dose, for the right person. Start with food first . Supplement when needed. And always stay curious, cautious, and informed. If you want to understand whether your diet is balanced, if you are looking to improve your nutrition, don't hesitate to reach out to me for personal nutrition counselling at info@katrinpeo.com .

There’s something deeply comforting about baking your own bread. The smell that fills the kitchen, the satisfaction of slicing into a fresh loaf, and the knowledge that you’ve created something wholesome with your own hands—it all makes the effort worthwhile. This seed bread is one of my recent discoveries because it brings together the best of both worlds: it’s nourishing and full of flavour, yet incredibly simple to prepare. It’s also naturally gluten-free (if you need to be on gluten-free diet because of health), high in fibre , packed with healthy fats, and very filling. Unlike several store-bought loaves, which are often loaded with refined flours and unnecessary additives, this bread is made from seeds, oats, and a few other healthy ingredients. Why This Seed Bread Is Good for You This seed bread is more than just a tasty alternative—it’s a nutritional powerhouse. Each seed adds its own set of benefits: Sunflower seeds  provide vitamin E, magnesium, and healthy fats that support heart and skin health. Pumpkin seeds  are rich in zinc and iron, essential for immunity and energy. Flaxseeds  are one of the best plant-based sources of omega-3 fatty acids , which are anti-inflammatory and important for brain health. Chia seeds  offer fibre, protein, and minerals like calcium and phosphorus, which are vital for bone strength. Sesame seeds  contribute calcium and antioxidants. Carrots  add natural sweetness, moisture, and a beautiful texture, while boosting the bread with beta-carotene and antioxidants. Carrots also enrich the bread with extra fibre, which is a big win for digestion. Curcumin (Turmeric)  – Known for its bright golden colour, curcumin is a powerful anti-inflammatory compound. A small amount in this bread adds subtle earthiness while supporting your body’s defense against oxidative stress. The addition of rolled oats makes the bread more filling and helps stabilise blood sugar , while psyllium husk binds everything together naturally and adds a prebiotic fibre that supports gut health. This combination of seeds, oats, and fibre makes this bread not only satisfying but also beneficial for digestion, energy, and overall wellbeing. Each slice has around 8g of protein and 8g of fibre. How to Enjoy This Seed Bread One of the best things about this bread is its versatility. It has a nutty, slightly earthy taste and a dense, chewy texture, which makes it a wonderful base for both sweet and savoury toppings. Here are a few ways to enjoy it: With avocado and tomato  for a nourishing breakfast. Topped with hummus and cucumber  for a light lunch. Spread with nut butter and berries  for a healthy snack. Alongside a soup or salad  to add extra fibre and satiety. Seed Bread Makes 15 slices Ingredients 50 g sunflower seeds (in Estonia you can purchase also a seed mix at the grocery store, where you have the pumpkin seeds, sunflower seeds and pine nuts in one package) 50 g pumpkin seeds 120 g flaxseeds 40 g chia seeds 50 g pine nuts 50g white sesame seeds 150 g rolled oats 50g almond flour 200g carrots (peeled and grated) 30 g psyllium husk powder 1 tsp sea salt 2 tbsp extra-virgin olive oil 2 tsps of curcumin 1g of black pepper 350 ml water 5g black sesame seeds for sprinkling Method Combine all the dry ingredients in a mixing bowl, add grated carrots and olive oil. Mix in the water. Transfer the mixture into a lined loaf tin and smooth the top with a spatula. Sprinkle with black sesame seeds. Let the mixture rest for 60 minutes. This allows the seeds and psyllium to absorb the liquid and bind together. Preheat the oven to 185°C (365°F). Bake for 1 hour. Allow to cool completely before slicing. The bread keeps well for several days in the fridge, and it also freezes beautifully. I slice the full loaf and freeze the pieces separately in baking sheets so I can easily take out one slide, defrost a little bit and toast it. Making seed bread is a small act of self-care. It’s about choosing wholesome ingredients, slowing down, and enjoying real food. Whether you’re looking for a gluten-free alternative, wanting to boost your fibre and protein intake, or simply curious to try something new, this bread is worth baking. Once you’ve made it, you’ll see how easy it is—and you may have found a good alternative to the store-bought loaves. Check out my other bread recipes in my blog .

When cold and flu season hits, there’s nothing more comforting than a bowl of nourishing chicken soup. This immune-boosting Golden Chicken Soup  is packed with anti-inflammatory ingredients like turmeric, garlic, and ginger , plus Mediterranean herbs such as thyme, oregano, and rosemary —all known for their antimicrobial and immune-supporting benefits. Whether you need a soothing soup for a sore throat, when you are battling with a virus, a warming dish after a long day, or a wholesome recipe that supports gut health and immunity , this golden chicken soup will quickly become a household favourite. Why is this Golden Chicken Soup Good for You? Turmeric & Ginger  – Anti-inflammatory and antioxidant-rich, great for digestion and recovery. Garlic & Onion  – Natural immune-boosters that fight off seasonal bugs. Herbs (thyme, oregano, rosemary)  – Contain natural antibacterial and antiviral compounds. Chicken broth  – A mineral-rich base that hydrates and nourishes. Vegetables  – Carrots, potatoes, and celery add fibre, vitamins, and natural sweetness. Kimchi (optional)  – For extra gut support, add a spoonful before serving. In Estonia, our family loves Kadarbiku kimchi , proven by TFTAK to positively support gut health. Golden Chicken Soup Recipe Serves:  4–6 Prep time:  15 minutes Cook time:  30 minutes Ingredients: 2 tbsp olive oil or avocado oil 1 medium onion, chopped 4 cloves garlic, minced 1 tbsp fresh ginger, grated (or 1 tsp ground ginger) 1 tsp ground turmeric (or 1-inch fresh turmeric root, grated) ½ tsp dried thyme 1 tsp dried oregano ½ tsp dried rosemary 2 medium carrots, diced 2 medium potatoes, diced 2 celery stalks, sliced (optional). Omit if you don't like celery 2 bay leaves 6 cups chicken broth (homemade ( you can find the recipe here ) or high-quality store-bought, e.g., Food Studio chicken broth in Estonia ) 2 chicken breasts or 4 chicken thighs (boneless/skinless recommended) Variation:  Roast chicken wings with curry, coriander, sea salt, and olive oil. Remove the skin and bones, then add the meat to the soup. Salt and black pepper, to taste Juice of ½ lemon (optional, for brightness) 1 tbsp kimchi (optional, for gut health) Fresh parsley, cilantro, or spring onion, chopped (for garnish) Instructions: Heat oil in a large pot over medium heat. Add onion and sauté for 3–4 minutes until softened. Stir in garlic, ginger, turmeric, thyme, oregano, and rosemary. Cook for 1 minute until fragrant. Add carrots, potatoes, and celery (if using). Stir well. Pour in chicken broth and add bay leaves. Bring to a gentle boil. Add chicken breasts/thighs whole. Lower heat, cover, and simmer for 25–30 minutes, until chicken is cooked through and vegetables are tender. Remove chicken, shred with two forks, and return to the pot. Season with salt, pepper, and lemon juice. Serve hot, garnished with kimchi, parsley, cilantro, or spring onion. I love to eat a good wholegrain rye bread with mashed avocado with the soup. Healing Tips When You’re Sick Add a pinch of cayenne pepper to the soup  to help clear sinuses. Puree part of the soup for a smooth texture  if your throat is sore. Stir in cooked lentils  for extra protein and a more filling meal. Final Thoughts This Golden Chicken Soup  is more than just comfort food—it’s a healing, immune-boosting remedy  that can support your health during flu season, aid recovery, and keep your gut happy. The addition of thyme, oregano, and rosemary  makes this recipe even more powerful against seasonal bugs, while still being light, cozy, and family-friendly. So next time you feel under the weather—or just crave a cozy, nourishing meal—try making this turmeric chicken soup. Your body (and your taste buds) will thank you. You can find more soup recipes in my blog . If you want to learn how you can support your immune health during the cold and flue season, read my articles on immune supporting foods and how to strengthen your immune system . Don't hesitate to reach out to me at info@katrinpeo.com for nutritional counselling if you want to become a healthier version of yourself and change your nutrition for the better.

Movement as a Pillar of Health As a nutrition counsellor and health coach, I talk about exercise and movement with every client . It’s one of the four pillars of health—alongside nutrition, sleep, and stress management—that support long-term wellbeing. While you can’t exercise your way out of a bad diet , you also can’t eat your way to health without movement. Both need to work together ( see my article on the four pillars of health ). In this article, I’ll explore: Why exercise is essential for every age group . The role of strength training in brain health . How movement supports women during perimenopause and menopause . Why exercise is a powerful tool in managing insulin resistance . The Estonian physical activity recommendations 2025 . Exercise and Brain Health Research by neurophysiologist and sports scientist Dr. Louisa Nicola  shows that strength training directly benefits the brain . Regular resistance exercise increases blood flow to the brain, promotes the growth of new neurons, and helps protect against cognitive decline. Several studies on PubMed  confirm that both aerobic and resistance training improve memory, processing speed, and executive function—especially in older adults . Physical activity also reduces the risk of dementia and supports mental health by lowering stress and anxiety. Movement and Women’s Health: Perimenopause and Menopause Hormonal changes during perimenopause and menopause can bring challenges such as weight gain, sleep disruption, mood swings, and increased risk of osteoporosis. Neuroscientist Dr. Lisa Mosconi  highlights how lifestyle, including exercise, plays a major role in protecting the brain and reducing these symptoms. A lower risk of dementia in physically fit women in midlife Exercise stimulates brain-derived neurotrophic factor (BDNF) , which is vital for creating new brain cells and supporting memory.  Regular physical activity can trigger positive hormonal changes Exercise helps reduce stress and improve overall mood, contributing to greater well-being.  Strength training  is particularly important for women at this stage: Helps maintain bone density  and prevents osteoporosis. Improves muscle mass and metabolism , supporting healthy weight. Balances mood and energy levels . Supports cognitive health  and reduces brain fog. Learn more about the training in perimenopause and menopause here. Exercise and Insulin Resistance Insulin resistance is one of the most common health challenges today ( around 26% of world population has insulin resistance ). The good news? Movement is medicine . As nutritionist Simon Hill  often emphasises, regular exercise makes the body more sensitive to insulin, helping glucose enter the cells instead of staying in the bloodstream. Studies show that: Aerobic exercise  improves insulin sensitivity. Strength training  builds muscle, which increases glucose uptake. Even short bouts of activity (like walking after meals) lower blood sugar spikes. For those wanting to reverse insulin resistance, combining a balanced diet  with daily movement  is the a very effective strategy. How Much Exercise Do You Need? (Estonian Public Guidelines 2025) The 2025 Estonian Nutrition, Movement and Sleep Guidelines  provide clear recommendations: Children and Teens (0–18) Infants: at least 30 minutes of movement daily . Baby yoga is a good option to increase the movement, which I did with both of my children when they were babies. Toddlers (1–2): 180 minutes  of varied activity per day, with at least 60 minutes of moderate-to-vigorous intensity. School-age children (3–7): 180 minutes daily , including strength-building play for muscles and bones from age 5. Youth (7–18): At least 60 minutes of moderate-to-vigorous activity daily  + strength training for muscles and bones 3x/week. Adults (19+) Aim for 150–300 minutes of moderate intensity  or 75–150 minutes of vigorous intensity  exercise per week. Include strength training at least twice weekly . Add balance and flexibility exercises  3x/week. Pregnant and Postpartum Women At least 150 minutes of moderate-intensity activity per week . Combine aerobic exercise, strength training, and gentle stretching . Key Takeaways Exercise benefits the brain , not just the body. Strength training is critical  for women in perimenopause and menopause. Movement improves insulin sensitivity , helping reverse insulin resistance. Every age group has specific activity needs —and small steps make a big difference. As I tell my clients: movement is non-negotiable for health . Whether it’s a walk after dinner, lifting weights, dancing, or yoga—what matters is building a routine that you can stick with. So, what kind of movement brings you joy? That’s the best place to start. Additional Links WHO: Physical activity fact sheet . Want to improve your nutrition and overall health? I offer personalised health and nutrition counselling to help you build lasting habits that work for your lifestyle. 👉 Get in touch with me today at info@katrinpeo.com to start your journey toward better health.

Looking for a healthy, crunchy, and protein-packed breakfast idea? This homemade granola is simple to make, naturally sweetened, and far more nutritious than most store-bought cereals. Loaded with fibre, healthy fats, and protein, it delivers 20–30 g of protein and around 10 g of fibre per serving when paired with Greek yoghurt, kefir, berries, or curd cheese. The recipe I made recently turned out with an extra lovely crunch—perfect for a quick, balanced breakfast that keeps you satisfied for hours. Why I love this breakfast: Protein boost : By combining this granola with plain Greek yoghurt, kefir, or lower-fat curd cheese (around 17 g of protein per 100 g), you’ll easily reach 20–30 g of protein per meal. Fibre for gut health : This recipe delivers around 10 g of fibre per serving thanks to oats, oat bran, seeds, and nuts. Seasonal flexibility : Frozen berries are a fantastic topping out of season. They’re flash-frozen at peak ripeness, which helps lock in vitamins and antioxidants. Meal prep friendly : This batch makes about 30 servings, lasting two people around a month when you alternate with other breakfast options, such as eggs. Crunchy Homemade Granola: A High-Fibre, High-Protein Breakfast Idea Ingredients (Makes ~30 servings) 2 cups rolled oats 1.5 cups pumpkin seeds 1.5 cups sunflower seeds 1/2 cup oat bran (great for extra fibre) 1 1/5 cups mixed nuts (chopped) 2 tbsp maple syrup 3–4 tbsp extra virgin olive oil Optional:  pinch of sea salt After baking, add: 1 cup dried cranberries 6 tbsp chia seeds 150 g cacao nibs (if you enjoy a chocolatey crunch) Optional topping before serving: hemp seeds Method Preheat the oven to 180°C. On a large baking sheet, mix rolled oats, pumpkin seeds, sunflower seeds, chopped nuts, oat bran, maple syrup, olive oil, and a pinch of salt. Spread the mixture evenly. Bake for about 30 minutes, stirring halfway, until lightly golden. Remove from the oven and let cool completely — the granola will turn crunchy as it cools. Stir in dried cranberries, chia seeds, and cacao nibs once cooled. Serving size:  around 50 g of granola. Keep in an airtight container. Enjoy within 1 month (if it lasts that long!). How to Serve With plain Greek yoghurt or/and kefir for a gut-friendly probiotic boost. Add frozen or fresh berries for antioxidants and natural sweetness. Mix in curd cheese for an extra protein kick. Rotate with eggs or smoothie bowls to keep breakfast varied but always nutritious. If you are looking to improve your nutrition to have better healthy, more energy, don't hesitate to reach out to me for nutrition counselling at info@katrinpeo.com .

I wrote in my previous blog about things you can do to support your immune system . In this blog post I focus on vitamins and minerals that are especially important for supporting your immune system. Make sure that you cover these in your daily menu. Vitamin C (also known as ascorbic acid) It works to improve everything from your skin health to immune function. Vitamin C protects the health of your heart, repairs and restores tissues in your body, reduces risk for gout, helps to boost the absorption of other nutrients (such as iron) in the body. Present in: Black Currants Red Peppers Kiwis Guavas Green Bell Peppers Oranges Strawberries Papayas Broccoli Kale Parsley Pineapple Brussels Sprouts Cauliflower Mango Lemon Grapefruit Honeydew melon Peas Tomatoes Keep in mind: It’s best to consume foods high in vitamin C raw whenever possible. Cooking methods like boiling, simmering, sautéing, stir-frying and poaching can result in significant nutrient losses in foods containing vitamin C. Zinc Zinc is a trace mineral that is essential for many enzymatic reactions in your body. It's important for cell division and acts as an antioxidant. It fights free radical damage, slows down the ageing process, boosts eye health, promotes muscle repair and growth, helps with healing wounds, enhances your immune function and balances hormones. Consume 2-3 servings of zinc containing foods per day. Make sure you soak the nuts, seeds and legumes and cook well before consuming them due to phytates, as these inhibit zinc absorption. Present in: Lamb Pumpkin Seeds Hemp Seeds Grass-Fed Beef Chickpeas Lentils Cocoa Powder Cashew nuts Kefir or Yoghurt Ricotta Cheese Mushrooms Spinach Avocado Chicken Almonds Iron Iron is a trace mineral present in every living cell in your body. It's a main component in hemoglobin (part of red blood cell carrying oxygen to the tissues and myoglobin (part of muscle cells holding the oxygen). Iron is important for red blood cell production to prevent anemia, energy levels, for good brain function as it carries oxygen to your brain and also for development in children. Iron is also important for properly digesting and absorbing other important nutrients from the food you eat, and it helps to bring adequate amount of oxygen to damaged areas of your body, which include cells, organs and tissues. Iron deficiency is one of the most common nutritional deficiencies present in people. It's important to consume iron-reach foods on a regular basis. Daily recommendation for iron consumption varies based on age, where pregnant and breastfeeding women need the most. Present in: Spirulina (8mg for 28g), which is half from the daily recommendation Chicken liver and beef liver Grass-fed beef Instant oatmeal Oysters Octopus Mussels Dark chocolate Sardines White beans Black beans Lentils Kidney beans Spinach Sesame seeds Some foods help to increase the absorption of iron, when consumed together with iron-reach food. These are: citrus fruits, apricots, beets, beet greens, collard greens, red grapes, oranges, peaches, prunes, red peppers, sweet potatoes. Vitamin E Vitamin E has strong antioxidant properties as well as it protects your cells against damage. It helps to prevent chronic diseases, reduces blood clotting, is important for healthy skin, hair growth and healthy vision. Vitamin E is abundant in the foods, so deficiency is rare, but none-the-less it's important that you focus on consuming foods rich in Vitamin E. Present in: Sunflower Seeds Almonds Hazelnuts Cooked Spinach Avocado Cooked Turnip Greens Cooked Butternut Squash Pine nuts Olive oil Mango Cooked Sweet Potato Cooked Tomatoes Salmon Butternut Squash Selenium Selenium is a trace mineral, which means we need to get enough of it from our daily diet. Selenium has both anti-inflammatory and antioxidant effects- it's required for the creation of glutathione, which is considered to be your body's master antioxidants. Selenium rich foods help with live function and detoxification as well as thyroid and hormonal health. Present in: Brazil nuts- it's said it's enough to consume 2 brazil nuts a day to get the recommended daily amount. Please remember to soak them before consuming. Salmon Tuna (limit the consumption due to high mercury levels) Turkey Chicken Mushrooms Halibut Eggs Sardines Sunflower Seeds Grass-fed Beef Oats Beef Liver Vitamin D3 It's important to supplement with vitamin D3 as most of us are deficient in vitamin D. Deficiency of this vitamin can increase the risk of infection. Vitamin D help to transport calcium from your intestines as it digests into the bloodstream. When supplementing with D3, it's recommended to use it together with vitamin K2. Vitamin K helps to take then the calcium from the bloodstream and deposit into bones and teeth. So these two vitamins work hand-in-hand in addition to magnesium. Vitamin A Vitamin A is a soluble vitamin important for healthy vision and skin. It's also important for the development of specific immune cells to fight infections and inflammation. Present in: Butternut Squash Sweet Potato Kale Carrots Beef Liver Spinach Dried Apricots Broccoli Butter Egg Yolks Vitamin B6 Vitamin B6 plays a role in more than 100 different reactions in your body. It's needed to help to make amino acids, the building blocks for hundreds of cellular functions and proteins. It also helps to form hemoglobin and neurotransmitters and regulation of blood glycose. Vitamin B6 helps to improve the immune function by fighting off the foreign invaders in your body. Present in: Turkey Breast Grass-Fed Beef Pistachios Tuna Pinto Beans Avocado Chicken Breast Blackstrap Molasses Sunflower Seeds Sesame Seeds Omega- 3 Omega-3 fatty acids are anti-inflammatory, helping lowering instances of allergies and upper respiratory infections, fighting depression and anxiety, improving eye health, supporting bone and joint health and also heart health. Present in: Fatty fish (salmon, mackerel, herring, sardines, anchovies) Oysters Caviar Seaweed Chia seeds Hemp seeds Flax seeds Walnuts Soybeans Quercetin Quercetin is an antioxidant that helps to neutralise free radicals and therefore reduce their damage to the body. It also helps protect against viral illnesses, heart disease, neurodegenerative diseases and cancer. Quercetin ahelps to stabilise the cells that release histamine in the body, thus helping against allergic reactions. Present in: Raw onion Apples Red grapes Kale Capers Spinach Watercress Cherries Berries Broccoli Tomatoes Asparagus Green tea Black tea Chilli peppers Fermented foods and drinks They support healthy gut microbiome. And as 70% of our immune system is in our guts, it's important to consume on a regular basis fermented foods and drinks. Your skin health and brain health are also directly linked to the condition of your gut. Present in: Kefir Yoghurt Kombucha Kvass Sauerkraut Kimchi Pickled vegetables Miso Tempeh You can find a thorough list of fermented foods and drinks from this article . There are other additional foods and supplements that benefit the immune system: Elderberry Syrup Turmeric Oregano Essential Oil (dilute one drop in a glass of water) Medicinal mushrooms Tulsi (Holy Basil) If you are looking for support improving your diet and health, please do contact me for nutrition counselling and health coaching at info@katrinpeo.com .

A chilly autumn day equals for me with a soup or a slow cooked meal. I combined the two together in a meal, where I had some left-over slow cooked lamb from the weekend, to which my husband put a great deal of effort and love into making it and I had a Hokkaido pumpkin on the counter that was waiting to be cooked. Pumpkin and butternut are naturally sweet and highly nutritious orange foods, containing powerful antioxidants like alpha and beta-carotene and anti-inflammatory agents. A great meal for upset stomach or when you feel cold coming on. And since the Hokkaido pumpkin I had was quite big, I baked all the whole pumpkin and saved some baked pumpkin for the he next day for a nice pumpkin pie smoothie. Creamy Hokkaido pumpkin soup For 6 persons Ingredients 1 Hokkaido pumpkin 4 garlic gloves with peel on 2 medium sized carrots, peeled and gut into slightly smaller pieces 1 onion, peeled and cut into quarters 0.5l-1l of bone broth (I used beef broth this time, but chicken broth is also great) 1,5 cup of coconut milk (make sure you buy organic, 100% coconut milk) 1tbsp of miso paste ( I used this one - great to add in to different meals at the end) 1/2 tsp of cinnamon 1tsp of freshly squeezed lemon 1/2tsp of freshly grated organic lemon rind Parsley Slow cooked lamb, cooked chicken or other meat (optional) Instructions Preheat the oven to 190C (375F)- roasting function. I don't peel the raw pumpkin, but cut it into 2cm or so chunks- as it's much easier to peel it after it's baked. I just remove the pumpkin seeds and flesh. I bake the pumpkin seeds together with the pumpkin pieces. You can use the pumpkin seeds later on for garnish. Put the cut pumpkin pieces on the pan and add carrots, garlic, onion. Sprinkle with a little bit of sea salt on top and drizzle some olive oil over the vegetables. Bake in the oven for 30 minutes. Remove the vegetables from the oven, cool down slightly. Peel the pumpkin pieces, remove the flesh from the garlic pieces discarding the peels. Put all the vegetables into a high speed blender, add the bone broth, coconut milk, cinnamon, lemon zest, fresh lemon juice and miso paste. Blend until smooth. You can reheat the soup on the stove if it's not warm enough to eat. Pour the soup into bowls, add the meat pieces, garnish with parsley and serve. Enjoy!

Have you ever wondered what your body might be trying to tell you? Subtle changes like fatigue, brittle nails, or even mood swings could signal a lack of essential nutrients. Inspired by insights from dr. David Jockers and frequent questions from friends about sourcing vitamins and minerals, I’ve put together this post to explore key signs of deficiencies and practical ways to address them through food. While this list isn’t exhaustive, it highlights top nutrient-rich foods, empowering you to make balanced, wholesome choices for optimal health. From a nutrition point of view if you consume a wide variety of foods, you will make sure your body gets what it needs: - eat fibre rich foods - eat healthy fats - eat healthy protein , including plant-based and animal-based - boost the antioxidants intake through nature's superfoods - consume regularly prebiotic and probiotic foods Source: Dr. David Jockers Vitamins Fat-soluble vitamins To absorb fat-soluble vitamins through the intestinal tract in the body, it's important to consume them together with fat. Your body stores fat-soluble vitamins in liver and fatty tissue. Reserves of these vitamins can stay in the body for a while. Vitamin A (retinol, retinal, carotenoid such as beta carotene) Function: important for eye, skin and bone health Foods: butternut squash, sweet potato, kale, carrots, beef liver, spinach, dried apricots, broccoli, butter, egg yolks, cod liver oil, red bell peppers, raw whole milk, cheeses, mangos, tomatoes, papaya, peaches, cantaloupe melon, green peas, oatmeal, paprika, basil Vitamin D Function: important for bone health, immune system, for managing blood sugar, for skin health, for thyroid health Foods: cod liver oil, halibut, carp fish, mackerel, eel, wild-caught salmon, whitefish, rainbow trout, sardines, tuna, eggs, beef liver, raw milk, caviar, Maitake mushrooms, portobello mushrooms Vitamin E Function: helps prevent oxidative stress, balances cholesterol, repairs damaged skin, balances hormones, thickens hair, improves vision Foods: sunflower seeds, almonds, hazelnuts, mango, avocado, butternut squash, broccoli, spinach, kiwi, tomato Vitamin K Function: important for blood clotting, bone health Foods: kale, spinach, turnip greens, dandelion greens, mustard greens, Swiss chard, Brussel sprouts, spring onions, cabbage, kiwi, broccoli, avocado, blackberries, blueberries, natto, prunes, kidney beans, pine nuts, pomegranate, cashews, beef, chicken breast, beef liver, grass-fed butter Water-soluble vitamins Vitamin B and C vitamins are water-soluble vitamins and they do no stay in the body for long, but leave the body via the urine. Therefore we need to consume regularly more water-soluble than fat-soluble vitamins. Vitamin B1 (thiamine) Function: for various enzyme production, to break down blood sugar Foods: nutritional yeast, spirulina and other seaweed, sunflower seeds, macadamia nuts, black beans, lentils, organic soybeans, navy beans, white beans, pinto beans, mung beans, asparagus, Brussels sprouts, beef liver Vitamin B2 (riboflavin) Function: for development and growth of cells and also helps to metabolise food Foods: beef liver, natural yoghurt, raw milk, eggs, feta cheese, lamb, wild-caught salmon, spinach, almonds, sun-dried tomatoes, quinoa, lentils, mushrooms, tahini, kidney beans Vitamin B3 (niacin) Function: for cells growth and proper function Foods: chicken, liver, tuna, turkey, salmon, sardines, grass-fed beef, sunflower seeds, peanuts, green peas, brown rice, mushrooms, avocado, sweet potatoes, asparagus Vitamin B5 (pantothenic acid) Function: important for energy and hormones production Foods: chicken liver, sunflower seeds, avocados, portobello mushrooms, sweet potatoes, salmon, lentils, corn, sun-dried tomatoes, eggs, cauliflower Vitamin B6 (pyridoxine) Function: important for red blood cell formation Foods: turkey breast, grass-fed beef, pistachios, tuna, pinto beans, avocado, chicken breast, blackstrap molasses, sunflower seeds, sesame seeds Vitamin B7 (biotin) Function: enables your body to metabolise carbohydrates, fats and proteins. Also contributes to keratin, a structural protein in the hair, nails and skin. Foods: liver, eggs, nutritional yeast, salmon, dairy products (goat cheese, feta cheese etc), legumes and beans, avocado, raspberries and other berries, bananas, sweet potatoes, cauliflower, whole grains (for example oatmeal), Ezekiel bread (and other wholegrain breads), mushrooms, almonds, sunflower seeds Vitamin B9 (folate; folic acid is a synthetic form of folate found in supplements and fortified foods) Function: important for making DNA and RNA Foods: beef liver, spinach, black-eyed peas, asparagus, Brussels sprouts, Romaine lettuce, avocado, broccoli) Vitamin B12 Function: important for a healthy nervous system Foods: beef liver, sardines, Atlantic mackerel, lamb, wild-caught salmon, nutritional yeast, feta cheese, grass-fed beef, cottage cheese, eggs Vitamin C Function: supports with immune system, helps with bone formation, wound healing, collagen production. Also strengthens blood vessels and helps with iron absorption. Foods: black currant, red pepper, kiwi, guava, green bell pepper, orange, strawberries, papaya, broccoli, kale, parsley, pineapple, Brussels sprouts, cauliflower, mango, lemon, grapefruit, honeydew melon, peas, tomatoes Minerals Macrominerals Macrominerals are essential minerals. We need to consume macrominerals in larger quantities for our bodies to function properly. Chloride Function: an important electrolyte mineral for water metabolism, osmosis and body fluid balance. The cells in the lining of your stomach need chloride to make hydrochloric acid. Foods: table salt, sea salt, seaweeds, celery, tomatoes, lettuce Calcium Function: for bone building, nerve conduction, muscle contraction, heartbeat regulation. Also helps to reduce blood pressure and cholesterol. Foods: sardines, yoghurt, kefir, raw milk, whey protein from milk, cheese, kale, okra, bok choy, almonds, broccoli, watercress Magnesium Function: important for more than 300 biochemical reactions in the body. 99% of the body's magnesium is stored in the bones, muscles and soft tissues, only 1 percent in the blood. If you want to learn more about magnesium, click here . Foods: seaweed, amaranth, cooked spinach, kale, chard, sunflower seeds, black beans, mung beans, mackerel, cashews, flaxseeds, almonds, dark chocolate, pumpkin seeds, avocado, banana, broccoli, Brussels sprouts. Phosphorus Function: involved in hundreds of cellular activities, helps to utilise nutrients from foods and supports detoxification. Majority stored in our bones. Foods: sunflower seeds, sheep's milk, canned salmon, cheese, cottage cheese, dark meat of chicken, yoghurt, potatoes, white beans, mung beans, Adzuki beans, tuna, tofu, turkey, black beans, grass-fed beef, portobello mushrooms, almonds, brown rice. Potassium Function: for fluid and electrolyte balance in the body, for bone health, reduced blood pressure and a required mineral for the function of heart, kidneys, brain, muscles. Works with sodium to support cellular function. Foods: avocado, lima beans, Swiss chard, acorn squash, spinach, sweet potato, wild-caught salmon, dried apricots, pomegranate, coconut water, white beans, banana, broccoli, sardines, peas, beets, grapefruit Sodium Function: controls the amount of water and types of nutrients and compounds that go in and out from the cells. Important for keeping the pH balance and regulating blood pressure. Helps your muscles and heart to contract and helps nerve cells to carry messages between the brain and the body. It also supports the production and release of hydrochloric acid in the stomach, which is important for food digestion and absorption. Helps also with oxygenation of our bodies. Foods: fresh vegetables, fruit, legumes, salt Sulfur Function: helps to protect against cellular damage and oxidative stress; supports immune function and controls inflammation; helps with antioxidant synthesis, builds and repairs DNA Foods: beef, organ meats, seafood, chicken, turkey, fish, dairy products, eggs, garlic, onions, leeks, shallots, broccoli, cauliflower, kale, cabbage, Brussel sprouts, almonds, walnuts, sesame seeds, sunflower seeds, chickpeas, kidney beans, lentils, peas Microminerals Cobalt Function: forms part of the structure of vitamin B12 and important for cell function; for nervous system proper function; helps to break down sugars and with energy metabolism; preserves thyroid hormone regulation; helps with iron absorption. Foods: cabbage, spinach, broccoli, lettuce, oats, dairy products, eggs, oysters, fish, nuts, liver, shellfish Copper Function: helps to form hemoglobin and collagen in the body, important for energy metabolism, DNA synthesis and respiration Foods: beef liver, dark chocolate, sunflower seeds, cashews, chickpeas, raisins, lentils, hazelnuts, dried apricots, avocado, sesame seeds, quinoa, turnip greens, blackstrap molasses, shiitake mushrooms, almonds, asparagus, kale, goat cheese, chia seeds Iodine Function: responsible for regulating thyroid function (enables thyroid gland to produce T4 and T3 thyroid hormones); for growth and development and supporting healthy metabolism. Needed almost by every bodily system. When you have underactive thyroid, you should be careful consuming too much iodine. Foods: dried kelp, iodised salt, wild-caught cod, plain yoghurt, dried wakame, raw milk, dried nori, eggs, tuna, lima beans, organic corn, prunes, raw unpasteurised cheese, green peas, bananas Iron Function: important for red blood cell production, energy levels, cognitive development, healthy fetus development and immune system Foods: spirulina, liver, grass-fed beef, lentils, dark chocolate, spinach, sardines, black beans, pistachios, raisins, pumpkin seeds, eggs, chickpeas, kale, chicken. Here I have an article about iron deficiency and how to support reversing it. Manganese Function: for nutrient absorption, production of digestive enzymes, immune system defences and bone development Foods: teff, rye, brown rice, amaranth, hazelnuts, adzuki beans, chickpeas, macadamia nuts, oats, black beans, buckwheat, oat bran, pinto beans, navy beans, pecans, almonds, spinach, potatoes Molybdenum Function: helps with macronutrients breakdown, metabolism of iron, helps body to detoxify; carries out vital enzyme-related processes Foods: lentils, dried peas, lima beans, kidney beans, soy beans, black beans, chickpeas, oats, tomatoes, romaine lettuce, cucumber, celery, eggs, carrots, bell peppers, fennel, yoghurt, peanuts, sesame seeds, walnuts, almonds Selenium Function: improves immunity; defends against inflammation and free radical damage; helps to maintain healthy metabolism; increases antioxidant capability and the quality of blood flow Foods: Brazil nuts, salmon, tuna, turkey, cottage cheese, chicken, mushrooms, halibut, eggs, navy beans, sardines, sunflower seeds, grass-fed beef, oats, beef liver Zinc Function: important for more than 100 enzymatic processes in the body; needed for healthy cell devision; for slowing down cellular ageing; fighting free radical damage Foods: Oysters, lamb, pumpkin seeds, hemp seeds, grass-fed beef, chickpeas, lentils, cocoa powder, cashews, kefir, yoghurt, ricotta cheese, mushrooms, spinach, avocado, chicken, almonds, eggs Omega 3 fatty acids Function: important part of cell membranes; starting point for making hormones that regulate contraction, relaxation of artery walls, blood clotting and inflammation. Foods: mackerel, salmon, cod liver oil, herring, oysters, sardines, anchovies, caviar, ground flaxseeds, chia seeds, walnuts, soybeans, hemp seeds, natto, egg yolks. What vitamins and minerals you need to consume together? Vitamin D + Calcium (vitamin D helps absorb, carry and deposit calcium into bones) Iron + Vitamin C (vitamin C enhances the absorption of iron) Vitamin B12 and B9 (folate) Vitamin D + Omega 3 Magnesium + Vitamin D Vitamin D + Vitamin K2 Vitamin K2 + Calcium What vitamins and minerals you should not consume together? Calcium + Iron (for example it's not good to consume heavy meat and cheese together) Vitamin E + Vitamin K (excess amounts of vitamin E can reduce the absorption of vitamin K) Iron + Copper + Zinc (if there is an excess of one in the food, it crowds out the others from making it through the intestinal wall) I hope the above is a good guide for you to understand the basics of vitamins and minerals and from which foods to get them. As you most probably realised, if you eat a well-balanced diet, where you incorporate a wide variety of foods, you'll make sure your body gets all the nutrients it needs. You can also find the downloadable pdf's of all vitamins and minerals from my Resources page . If you need support and coaching towards better nutrition and better health, don't hesitate to reach out to me at info@katrinpeo.com .

Leaky gut is a topic that's truly one of the areas of my deep interest- how it can have short and long-term negative effects on our health if we leave it untreated. Though I have written in the past an article about leaky gut , what it is, how to heal it- couple of podcasts I have listened to from doctors this week, pushed me to cover this topic again but maybe in more detail from how it affects our bodies and what's the functional medicine approach treating it. Photo source: Piqsels Leaky gut- what is it? It's when you have larger openings in your intestines lining, so proteins like gluten, parasites or other organisms leak through the gut, get into the bloodstream, start to create inflammation, decrease the function of the immune system in the layers of the digestive tract and increase also levels of some chemical, like zonulin. Pores in your small digestive tract are supposed to be able to let the nutrients from food get into the bloodstream, be transported to the heart and from there to different parts of the body. But the pores should be small enough only to allow that. Having a healthy gut is central to your health- it's connected to everything that's happening in your body. Symptoms of a leaky gut can include any of the below: Food sensitivities, food allergies (like dairy, gluten)- if you have had a high starch, high sugar diet , with regular consumption of ultra-processed foods , this could have damaged your gut lining and reducing the acid in the stomach. When digestive tract is inflamed, when there is not enough stomach acid to break down the food and when there are openings in the small intestine wall, food particles get into the blood stream. Your body sees these as foreign invaders and will activate and immune-response to fight off the foreign objects. Gas, bloating, cramping, constipation, diarrhoea . When food goes into the small intestine and colon, When you consume highly processed foods, refined sugars and starch, trans-fats, you feed the wrong bacteria in the gut. Bacteria eat these foods and produce gases. which cause gas, bloating, cramping in the stomach. Inflammatory bowel disease (IBS, Crohn's, ulcerative colitis), chronic constipation, chronic diarrhoea, chronic loose stools) . The better the structures of the intestinal lining, the better the immune function. If the gut lining is damaged, the immune function is low. Auto-immune illness. When food particles (like gluten, lactose, casein, trans-fats, refined sugars) or parasites get through the gut lining into the blood stream, it can cause system-wide inflammation. And if this continues for a while, it can cause auto-immune response in the body and can develop into diseases like rheumatoid arthritis, Hashimoto's, Grave's, Type 1 diabetes, lupus etc. Thyroid disfunction, adrenal issues and reproductive issues Joint pain - when you have infected blood, your liver is trying to process the infections out from the body. Since your liver is involved in ligaments, tendons, connective tissue building, it's important to keep liver functioning properly. Diseases like Lyme disease like to go to the cartilage as there is glycosamine for it to feed on- and the disease affects joints (hips, knees, wrists). When I was diagnosed in 2016 with Lyme disease, I experienced debilitating pain in my hips and knees for a few months. I was recommended to gut out gluten from my diet, which I did. It took 3-4 weeks for the pain in the joints to reside and has not come back again. After some time I did introduce gluten containing foods (like wholegrain rye bread) back into my diet and my body is tolerating it. Malabsorption issues - you are what you digest not only what you eat . When you have biofilm, plaque in the intestinal tract, where infections and bacteria likes to hide- nutrients can't get through into the blood stream. Infections in the biofilm are eating away the nutrients. Also biofilms in the body are said to protect each other, signalling to each other about the anti-bodies. Biofilms need to be cleaned out and slowly to improve the nutrients absorption. Skin issues - any type of acne, rosacea, psoriasis, eczema, rashes. Your skin is your largest organ pushing out toxins if your digestive tract can't do it. Facial chart and meridians on the body can indicate where is the infection in the body. You can read my post on skin issues and face mapping . Mood, anxiety, stress, ADHD, OCD, deep depression, brain fog . For example majority of the neurotransmitters (serotonin, dopamine) are created in the gut. If the gut is leaky, the production of these neurotransmitters is also impaired. Chronic fatigue Dr. Josh Axe has a leaky gut quiz that you can take to understand, whether you could have a leaky gut. How is leaky gut treated? Functional medicine doctors, practitioners and functional nutritionists typically approach healing the leaky gut using 5R approach. But it depends on the person what stages are required. Remove . It's important to remove the triggers that negatively affect the environment of the digestive tract. One of the ways to do it is through an elimination diet for 30 days so you get to understand what foods could be a inflammatory for you. If you have parasites, yeast, bad bacteria, mould toxicity, heavy metal toxicity (this all can be found out with lab testing), you will be put together protocols eradicate a particular bug in this phase as well. Here are a list of tests that can be run to determine if your gut is leaky . Replace . It's important then to replace digestive secretions, by adding in digestive enzymes, bile acids, hydrochloric acid, that are all needed for proper digestion, that could have been compromised by drug usage, unhealthy diet, diseases or other factors. Reinoculate . Once the gut is cleaned, it's time to start to grow the good bacteria in the gut, by regularly consuming probiotic and prebiotic rich foods. Both are essential to increase the good-bacteria in the gut. Here it's also to consider bio-individuality as people with SIBO, do not do well with prebiotic or probiotic foods. Repair . It's also important to help the gut lining to repair itself which takes time. Liquorice root, slippery elm, marshmallow root, L-glutamine, zinc carnitine, ginger, aloe vera, good quality fish oil, vitamin A, C, D, E and zinc rich foods all help the gut lining to heal. Rebalance . As you are working on the above 4 Rs, focus on consuming whole foods, manage your stress levels, get adequate amount of sleep, spend regular time in fresh air in the nature and be physically active. All these help to support a healthy digestive tract. If you are looking for someone's help who can guide you towards more healthy and balanced diet, that you can sustain and who can help to detect the imbalances in other areas of your life and support you in finding more balance in the areas that effect health do reach out to me for health and nutrition coaching at info@katrinpeo.com .