To Read


If want to feel better and don’t know where to start, begin by healing your gut as the saying goes “When in doubt, begin in the gut”. Healing tips for an unhappy gut   When your gut is out of balance and digestive system is weak, it is often the best to go back to basics by eating simple and restorative foods to accelerate healing. Below I provide some basic tips to consider when dealing with an unhappy gut: Have (warm) cooked/steamed/baked foods, they are easier to digest than raw and cold foods Eat frequently and in small amounts, it’s easier on your digestion than big portions at once Have proteins as they are needed to heal, include bone broths, vegetable broths, mushroom broths, soups and stews, well-cooked pastured meats, bone marrow, organic eggs, optionally high quality dairy (sheep, goat, coconut) and protein powder (green pea, hemp, whey) Have healthy fats to nourish and soothe your immune system, consider coconut oil, butter, ghee, olive oil, hemp seed, avocados, flax seed, coconut milk and coconut water. If you tolerate nuts and seeds you may eat them in small amounts, preferably soaked at first Have various (cooked) vegetables – at least half of what’s on your plate ought to be vegetables. Cabbage-family foods are high in glutamine, a healing nutrient that helps repair the gut Have preferably non-gluten containing grains such as quinoa, amaranth, buckwheat, millet and rice. Soaked in water for few hours before cooking, it makes them easier to digest Have gentle fruits, such as ripe or cooked fruits Have enough liquids such as water, water with lemon, water... read more


Healthy Diet promotes Healthy Gut – Healthy Gut promotes Heathy You! The wisdom of Hippocrates (460-370 BC) with regards to the importance of gut health finds its place today. Hippocrates has stated ages ago that “All Diseases Begin in the Gut”. Recent scientific and clinical findings support his statement. If you want to invest in your wellbeing one of the elements you want to give a special attention to is your gut heath. I am here to take the gut health under the loop and to have a gut talk. Why is healthy digestion essential for optimal health?  Healthy gut is one of the prerequisites of staying healthy. Digestive health promotes overall health as digestive system communicates with your immune system, it runs your metabolism, it chops up the food to usable nutrients, and communicates with other cells in your body. By nourishing your gut you nourish every cell of our body. In a perfect world, the foods you eat are properly digested, their digestion products are absorbed, assimilated and used as a fuel, building blocks and materials for various biochemical reactions within our body. Digestive system brings nutrients to your body. When these nutrients are deficient or do not get where they are needed, you feel tired, have concentration problems and over time you develop more symptoms. Conditions not obviously associated with gut such as skin conditions (eczema, psoriasis, acne) are actually often linked to dysfunctional gut. The take-home-message: thrive to have a properly functioning digestive system. Two brains in one body Our digestive system is often called the “second brain”, it’s connected with our brain via the... read more


There is no one-size-fits-all healthy plate but most people will benefit from the tips provided here. Others may need more strict and individualized approach to address their health issues such as with allergy, intestinal dysbiosis, diabetes, autoimmune disease, nutritional deficiencies, or food intolerance. Generally speaking, if you are eating health promoting foods, you follow a healthy life style – then don’t overanalyze or get obsessed in what you’re eating and just enjoy your real food. After all, there’s more to life than food! But now let’s focus on food. I want to help you to compose health promoting meals. No dieting and calories counting as long as you chose the best quality of health-promoting real foods. The quality is more important than the quantity. You want to have foods on your plate that were alive because they promote life and health, on the contrary factory and processed foods promote disease. Follow the mother nature principles and you are on the safe side. What should be on your plate? Real Food. Mostly plants. Not too much. I based it on the Michael Pollan’s quote stating “Eat food. Mostly plants. Not too much.” It’s the essence and your primary goal. I have made 6 rules to make it more precise and helpful for you so you can start creating your healthy plates. This is how proportions of different food groups should look like on a healthy plate, according to me.   6 keys rules to compose healthy plates (for breakfast, lunch and dinner) #1 Have only real foods on your plate and resist processed foods – real foods contain information (proteins,... read more


It’s time for a poop talk. I always ask my clients about their bowel movement. I realize it’s not the most comfortable question but poop can be an important marker of health or disease. It can tell you a lot. Is it soft, hard, smelly, yellowish, back, fatty, with mucus, with blood or with undigested foods? Next time you poop, pay attention to what comes out! We can observe our body, our body fluids (blood) and our body secretions (urine, feces, saliva) for signs of dysfunction. Some parameters can only be measured by a laboratory but you can also be your own detective and learn how to distinguish a healthy bowel movement from an unhealthy one. What you need to look at in terms of poop? Color, consistency and smell are the key parameters. Normal, healthy poop is brown (from light brow to dark brown), well-formed (sausage like) and has no repelling smell. What’s your poop color like? Healthy human feces is brown. The color can change after eating some foods (red beets, spinach), after taking certain medications (iron for example) or it can also be an indication of a health issue. – Black or a very dark color can be related to the use of certain medications, supplements (iron, activated charcoal), foods (black barriers, red wine). It can also indicate a blood loss from stomach or (small) intestine, or can be a sign of inflammation, ulcer, polyps, or cancer. Constipation may promote darker stools. A black stool with a very strong abdominal pain can indicate an internal bleeding. – Red, eating red beets can color your stool red.... read more

Combat your sweet tooth

Why some people do have sugar cravings whereas others do not? Have you ever wondered why or have envied people who say easily “no” to a chocolate bar or a deliciously looking cake?  Why some can say “no” without feeling deprived and others can’t? It’s a combination of factors, it’s partly because of your genes and partly because of your environment which includes what you eat, how you sleep, how stressed you are, how you feel emotionally, physically and mentally. People who crave carbs have following in common: Low serotonin. Serotonin is a neurotransmitter that quiets the brain. Most of it is produced in your gut. One explanation you may be prone to low serotonin lies in your genes.  For example, by having a single nucleotide polymorphism a so called SNP (pronounced “snip”) in a MAOA gene (monamine oxidase), you may be more susceptible to carb cravings. This gene plays a role in metabolism of serotonin, dopamine, and norepinephrine and therefore relates to mood swings and carb cravings. If you have a “fast” MAOA gene, you will process serotonin quickly resulting in low serotonin which can make you feel down, helpless, and pessimistic. Low serotonin will make you crave carbs and sweets to get a temporary serotonin boost. The precursor of serotonin is tryptophan.  Blood glucose swings. Western diets rich in simple sugars and starch (grains) lead to unhealthy glucose blood swings and high production of insulin which has negative short and long term effects on health. When you eat foods made up of simple carbohydrates (sugars and starches), your blood glucose rises and your body releases insulin, a... read more


Many people suffers from abdominal bloating and if you are one of them you know that’s no fun. Majority of people that come to see me struggles with it, therefore I decided to give it a brief attention. If bloating interferes with your daily life, your work, your social of recreational activities, it’s something you need to look into. Symptoms Your abdomen feels bloated when your GI tract increases its volume due to presence of air or gas. It is a nasty feeling of fullness, swelling, tightness, or hardness. You may also experience pain, flatulence, abdominal distension, nausea, burping, belching, or gurgles. Some people feel like they “look pregnant” when bloating strikes. What are the most common causes of abdominal bloating? There can be various causes of being bloated, some of which are quite easy to tackle and some may need a professional help. Consider following if you feel regularly bloated: Eating and drinking too fast. Eating too much. When you eat and drink fast you may swallow too much air and promote gas formation, also rushing while eating impairs digestion. Chewing gum, smoking may also worsen the problem. Our digestive system has certain capacity to digest efficiently, if we eat too much food (too fast) it will obviously not be able to digest optimally. Eat slowly, not too much and chew your food thoroughly for better digestion. Diet rich in starch and/or nuts. Overconsumption of starch (grains), nuts, processed foods, sugar, difficult to digest meal combinations such as high starch and high protein content in one meal. Overconsumption of starch intensifies the complaints related to candida and intestinal... read more


Winter is not over yet and as every year many people around get sick. If you are one of them, you may wonder how you can support your immune system and minimize the risk of getting sick. Below I share with you my proven tips. One of the most important aspects of avoiding catching a cold or flu is by boosting the immunity. There are many factors determining whether you get sick or not, such as your genetics, the condition of your immune system, your nutritional status and your health, the type and the virulence of the infectious agent. Some of the factors we can influence whereas others we can’t. Now, let’s focus on the ones we can influence which are primarily related to adopting the healthy-living strategies. Superfoods for super immunity Since about 75% of your immune cells are located in your gut, this is the place you want to nourish by knowing what you put in your mouth. For a healthy immune system you want to: Eat Real Foods. Real Foods equal health. Invest in meals made from real foods and not factory packed food like substances. For example real plant foods, apart from being a source of nutrients (protein, carbs, fats, vitamins, minerals and water), are complex packages of biologically active compounds, a so called phytochemicals or phytonutrients. Phytonutrients are bioactive compounds primarily important for the growth and survival of the plant but they also support you, they are indispensable for the optimal function of your immune system. Think of herbs such as oregano or thyme and their powerful anti-microbial properties. Human beings rely on these... read more


Over past 3 years I have learned a lot about supplements and I still do learn. Before I became a parent, I was never rigorously taking any supplements, once in a while perhaps I got a low quality multivitamin from a drug store. Of course I have never noticed any significant effect. After my second daughter was born, I was not only deficient in sleep, I was deficient in various vitamins, minerals, and trace elements. At one point I decided to try a mineral and trace elements formula, of high absorption. And I was blown away, on the days I took it I felt and functioned much better, and I even looked much better. My nutrient deficiencies became obvious then. It was the time when I realized that proper supplementation can be quite powerful. With the knowledge and experience I have now, I am quite critical as to what I supplement myself and what I recommend to my clients. I always look for high quality, high purity, high bioavailability products, and preferably hypoallergenic. No trash supplements are on my list. In general, I think that it does not make sense health wise and wallet wise to take poor quality supplements. If you do use supplements, do it wisely. Take the supplements that have the potential to help you. The first question many of you might have: Do we need to take supplements at all? If we lived in a perfect world, ate nutrient dense foods, had no chronic stress, no sleep issues, no environmental toxins and chemicals, if we had plenty time to relax, if we were born naturally... read more








Pin It on Pinterest