Let’s do a quick check-in... First of all, are we actually eating breakfast? And secondly, are we making an effort to get some good protein in? I know this is such an important step for my own day. When I have a proper breakfast with enough protein, I notice such a difference in my energy. I work from home and I need to stay focused and productive, and I’m not sitting there thinking about snacks when lunchtime is still hours away. And I know how easy it is to start something well, keep it going for a few weeks, and then slowly start forgetting about it. It’s completely human. Life gets busy, routines change, and suddenly the good habits we were doing without thinking start slipping away. So if that’s you, take this as a little reminder rather than something to feel guilty about. You can simply start again tomorrow. It doesn’t have to be complicated - few eggs, adding protein powder, some healthy ham or even dinner leftovers. It really does shape your day. So, let’s check in: What did you have for breakfast today? Did you eat breakfast at all? And bonus question...where was the protein?

One of the things I love about being in Estonia at the moment is that sea buckthorn is everywhere. I've had it in a smoothie today and in a delicious dessert yesterday. It reminded me what an incredible little berry it is. Sea buckthorn is a small, bright orange berry with a vibrant colour that almost glows. It has a thick, juicy pulp and a tiny seed inside. The flavour is quite unique. It is intensely tangy, citrus-like and slightly tropical, with very little sweetness. Some people love it immediately, while others prefer it blended into smoothies, yoghurt or desserts. When I was a kid, my uncle used to give me sea buckthorn whenever I had a cold. Ohhh, woooooow... I have never, ever tasted anything so sour in my life! He mixed the pureed berries with some honey and water and I had to drink it. Today I like to reming that this is another very beneficial superfood, especially for women over 40: • Rich in vitamin C, helping support immune health and collagen production. • Packed with antioxidants that help protect our cells from oxidative stress. • Contains healthy omega fatty acids, including the rare omega-7, which may help support healthy skin and mucous membranes, including the eyes, mouth and dry vaginal tissues. • May help reduce inflammation and support cardiovascular health. • A nourishing whole food that provides a wide range of plant compounds. If you can't find fresh or frozen berries where you live, sea buckthorn is also available as frozen puree, juice, topical oil and capsules to take orally. While I always prefer whole foods when possible, a quality supplement can be a practical option. Have you ever tried sea buckthorn? If so, what did you think of its wonderfully tart flavour?

In this community we want to focus on how you can stack your healthy habits so they would stay with you and always the important aspect is that we need to create change without stress and overwhelm. So whether you are aiming to drink more water, eat better breakfasts, swap toru third coffee with the tea etc etc, all this is relevant to you. This explanation is resonating with me a lot and I find it very useful so I wanted to share what my great colleague @Ahmy Brock has written about it. I let the expert speak :) The Stages of Change Stage 1: Awareness - you cannot change what you are not aware of Stage 2: Reflection - now that you are aware, you can look back and identify the places you did the thing and envision how you can attempt to do it differently next time Stage 3: Right after the act - right after you do the thing, you notice it and high five yourself for catching it right after Stage 4: In the act - in the middle of doing the thing, you catch yourself and stop and implement the new thing you want to implement Stage 5: Right before - this is a sign that the new thing is taking hold.... you catch yourself right before you were going to do the old thing, you pause and do the new thing. Over time, the new thing just becomes the norm. I know it sounds like a lot of steps. It can happen much quicker than you think. With just a little practice - your brain and nervous system start flagging the information you are feeding it. We try to practice WITHOUT JUDGMENT but instead a high five. "Look at me go, catching the thing". So, keep practicing: awareness is power, reflection is hindsight (brings clarity), right after shows progress, in the act means you are almost there and right before means you have formed the new habit. Now it will become automatic over time. And in case all this sounds useful, here is her community ENJOY BEING HUMAN. Ahmy is a therapist with extensive practice and I just love how she always says the right words with lots of purpose so she makes me think and be aware much more.

So is it really worth it or not? You’ll know in 4 minutes :) Hear me out - what does it do, and how do you know if it’s right for you? Share your experience! Have you taken creatine powder yourself? Was it useful, and what benefits did you notice? I’m very curious to hear.

Help me to help you and let me know what you need more on this community wall. I have so many ideas in my brain, so I want to start bringing in some improvements. So give me your vote, or if it’s not listed, just add your own idea 🙂 Type in the message with all the numbers you are interested in. 1 - Simple recipes 2 - Simple swap ideas “Don’t use this → use this instead” healthier alternatives 3 - Kelli’s favourites My go-to product recommendations (protein powders, pantry staples, supplements etc.) 4 - Kelli’s take on trending health topics Is it actually worth it? (e.g. creatine, collagen, viral health trends etc.) 5 - New health products on the market What’s new and whether it’s actually worth your attention 6 - Mini explanations about your health Simple education on things not commonly explained (gut, hormones, energy, inflammation etc.) 7 - Avoid this list Common “nasties” in foods and products we’re better off reducing or removing 8 - Mindset quotes & reminders Simple mindset shifts to stay consistent without overwhelm Or simply type in the message if there’s anything else you need 🙂 even if it feels random, I want it all 😄