Fix Your Gut, Fix Your Blood Pressure: The Gut-BP Connection
Fix Your Gut, Fix Your Blood Pressure: The Gut-BP Connection Did you know that your gut health can directly impact your blood pressure? High blood pressure (hypertension) affects millions worldwide, and while diet and lifestyle are well-known contributors, the role of gut health is often overlooked. At 121 Dietitian, we believe in empowering you to take control of your health from the inside out. Our self-directed Gut Health Online Course offers everything you need to repair your gut, improve your blood pressure, and boost your overall health. The Gut-Blood Pressure Connection Your gut is home to trillions of bacteria, collectively known as the gut microbiome. These tiny organisms do much more than aid digestion—they influence key processes that regulate blood pressure. Here’s how: Microbiome Imbalance (Dysbiosis): – A healthy gut microbiome produces short-chain fatty acids (SCFAs), like butyrate, which have anti-inflammatory and blood-pressure-lowering effects. – When the microbiome is unbalanced (dysbiosis), harmful bacteria release toxins that increase inflammation and impair blood vessel function, leading to higher blood pressure. Leaky Gut Syndrome: – Poor gut health can lead to a “leaky gut,” where harmful substances enter the bloodstream. This triggers chronic inflammation, a key driver of hypertension. Metabolic Dysfunction: – An unhealthy gut contributes to insulin resistance, obesity, and poor fat metabolism—all risk factors for high blood pressure. Gut-Brain Axis: – The gut communicates with the brain through the vagus nerve. A disrupted gut can impair this connection, affecting stress responses and blood pressure regulation. Fix Your Gut to Lower Blood Pressure Repairing your gut can significantly improve your blood pressure and overall health. OMRON X3 Comfort Automatic Upper Arm Blood Pressure Monitor for Home Use, Clinically Validated Blood Pressure Machine Including Use on Diabetics and Pregnancy, Intelli Wrap Cuff for Accurate Results Clinically validated: The OMRON range of blood pressure machines has been validated by respected clinics, based on the latest European Society for Hypertension (ESH) or International Organisation for Standardisation validation protocols. X3 Comfort is also validated for use on diabetics or during pregnancy (pre-eclampsia). Intelli Wrap Cuff: this easy-to-use, pre-formed upper arm cuff, measuring 22-42 cm, takes away the hassle of cuff placement and ensures accurate readings in any position Cuff wrap guide: a major cause of inaccurate blood pressure monitoring is due to incorrect placement, but the Cuff Wrap Guide and body movement detection indicators help you avoid these mistakes BUY TODAY Here’s how our Gut Health Online Self-Directed Course can help: Eat a Gut-Friendly Diet – Learn which foods to eat (and avoid) to restore balance in your microbiome. Our course includes recipes and shopping lists packed with: -Suitable-Fiber Foods: Fruits, vegetables, whole grains, and specific legumes to fuel beneficial bacteria. Incorporate Probiotics – Discover the power of probiotics, to replenish your gut with beneficial strains. Reduce Inflammation – Follow our step-by-step guidance on anti-inflammatory eating. Stress Management – Stress affects your gut and blood pressure. We teach techniques to reset the gut-brain connection for lasting improvements. Hydration and Movement – Staying hydrated and active supports gut lining repair, digestion, and cardiovascular health—all essential for reducing blood pressure. Why Choose Our Gut Health Online Course? At 121 Dietitian, we’ve designed this course to empower you to take control of your gut health with easy-to-follow steps. Whether you struggle with bloating, IBS, other gut issues and have high blood pressure, this program is for you. – Expert Guidance: Created by Gillian Killiner, a specialist Dietitian with decades of experience. – Comprehensive Tools: Includes videos, recipes, shopping lists, and lifestyle advice. – Proven Results: Many clients report reduced blood pressure, better energy, and improved mood after following our program. – Self-Paced Learning: Access the course anytime, anywhere. Fix Your Gut, Fix So Much More Your gut is at the core of your health. By addressing poor gut health, you’re not only lowering your blood pressure—you’re reducing inflammation, boosting immunity, improving energy, and supporting weight management. Don’t let poor gut health hold you back. Enroll in our Gut Health Online Self-Directed Course today and take the first step toward a healthier, happier you. Ready to Fix Your Gut? Take control of your health and transform your life. 👉 Join the Gut Health Online Self-Directed Course Now About the Author: Gillian Killiner, RD, is a leading Dietitian specializing in gut health and personalized nutrition. With over 30 years of experience, she’s helped thousands improve their health through evidence-based dietary interventions. If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. Alcohol In our blog Hangover Cures Put To The Test we have looked at the studies on each one in order to determine which one is actually the best. Here are 2 of our 12 findings… Alka-Seltzer for a hangover One of our least favourites, containing a concoction of aspirin, paracetamol and caffeine. It is believed that Alka-Seltzer before heading to bed will leave you feeling revived and hangover-free in the morning. Research at Leeds Metropolitan University revealed that while they can help a headache and neutralise excess stomach acid, the main benefits are probably from the effect of drinking the water that they are dissolved in. They aren’t recommended for sensitive stomachs. Artichoke extract for a hangover Believed to help the liver process alcohol, there is conflicting findings on the effect of Artichoke extract. The journal Phytomedicine showed that a supplement of 400mg extract of artichoke leaf extract helped stomach problems, and there is anecdotal evidence that it reduces indigestion, an upset stomach and nausea. Experts however at King’s
Eating Well on a Budget: 5 Nutrient-Rich Hacks for Optimal Health Redesign
Eating Well on a Budget: 5 Nutrient-Rich Hacks for Optimal Health Eating on a budget. Well, I don’t know about you but I seem to be working harder and feeling poorer. Every time I go shopping the price of food has gone up. It’s a real worry, not just for now, but for our families’ future health, young and old. In the midst of challenging economic times, prioritizing a nutritious diet may feel overwhelming. However, maintaining a healthy eating plan is so important for safeguarding your overall health and well-being. While it may seem difficult, there are thankfully some practical strategies and resources available to help you achieve this goal without breaking the bank. By being aware of proper nutrition and exploring affordable options, you can ensure that everyone consumes the essential nutrients they need while navigating through these tough times. As a registered Dietitian with over 26 years of experience, I understand the concerns regarding budget constraints and its potential impact on food choices. That’s why I wish to share five practical and budget-friendly ideas to ensure you’re getting sufficient energy, protein, and antioxidants without breaking the bank. Embrace Affordable Protein Sources Protein is a vital nutrient that helps repair and build tissues and keeps you feeling full and satisfied. However, it can be very expensive or very poor quality depending on what you buy. Protein is an essential nutrient that plays a crucial role in our overall health and well-being. It is responsible for repairing and building tissues, supporting muscle growth, and aiding in the production of enzymes and hormones. Additionally, protein can help regulate appetite by promoting feelings of fullness and satisfaction. However, the cost and quality of protein sources can vary significantly depending on what you buy. It’s important to be mindful when selecting protein-rich foods or supplements to ensure you are getting the most value for your money while also prioritizing quality. When it comes to purchasing protein, there are several factors to consider. Firstly, the source of protein matters. Animal-based proteins such as meat, poultry, fish, eggs, and dairy products tend to be more expensive compared to plant-based sources like legumes (beans, lentils), tofu, tempeh, nuts, and seeds. Additionally, it’s crucial to pay attention to the quality of the protein you consume. Some cheaper options might contain additives or fillers that lower their nutritional value. Opting for leaner cuts of meat or choosing whole food sources can help ensure you’re getting high-quality protein without unnecessary additives. Checking product labels before purchasing will allow you to strike a balance between affordability and ensuring optimal nutritional value from your chosen source of protein intake. Economical good protein sources which can be added to bulk out a meat meal include lentils, beans, chickpeas. Quorn and tofu or are excellent on their own or in addition to other proteins. These plant-based options are cost-effective and rich in fibre, essential for gut health. Additionally, consider buying 100% frozen chicken or canned oily fish for more affordable animal protein choices. Nut butter, Eggs, and cottage cheese are also good value proteins to use in meals and snacks. John West Mackerel Fillet In Tomato 125g x 10 John West Mackerel Fillet In Tomato John West Mackerel Fillet is rich in omega 3. Skinless & boneless. John west mackerel fillet in tomato 125g x 10 Rich in omega 3. Skinless & boneless. Harness the Power of Frozen and Canned Produce While fresh fruits and vegetables are excellent, frozen and canned varieties can be more budget-friendly without compromising nutrition. These options are harvested at their peak and retain essential nutrients. Look for canned fruits in juice and vegetables with no added salt to minimise unnecessary additives. You can also buy in bulk during sales and store them for extended use. I spend more money than I would like on fresh fruit and vegetables but I consider these an investment for my families health. They are our natural treat foods so my money is not spent on biscuits, cakes, sweets etc a big expense also but devoid of healthy nutrients and inflammatory. Bulk Up with Whole Grains Whole grains like brown rice, oats, and whole wheat pasta are inexpensive and nutrient-dense. They provide lasting energy and essential vitamins and minerals. Buying in bulk is often cheaper, and these staples can be the foundation of many budget-friendly meals. Whole grains, such as brown rice, oats, and whole wheat pasta, are not only delicious but also highly beneficial for our overall health. These nutrient-dense foods offer a myriad of advantages that make them a valuable addition to any diet. One of the key benefits of whole grains is their affordability. Compared to processed and refined alternatives, whole grains are often more budget-friendly. Purchasing them in bulk can lead to even greater savings, making them an excellent choice for those looking to maximize their grocery budget. In addition to being cost-effective, whole grains provide lasting energy. They are rich in complex carbohydrates that break down slowly in the body, providing sustained fuel throughout the day. This makes them an ideal option for individuals seeking long-lasting energy without experiencing sudden spikes or crashes. Whole grains are packed with essential vitamins and minerals. They contain B vitamins like thiamin, niacin, and folate which play a crucial role in metabolism and maintaining healthy brain function. Additionally, they are a great source of minerals such as magnesium and selenium which contribute to various bodily functions including bone health and immune system support. Finally, incorporating whole grains into your meals can be incredibly versatile and cost-effective. With a little creativity in the kitchen, you can use these staples as the foundation for numerous budget-friendly dishes. From hearty grain bowls to wholesome pasta salads or nourishing porridges – the possibilities are endless. Organic Buckwheat Flakes 1kg (BWFO) Organic Buckwheat Flakes from the Netherlands. Buckwheat flakes make a useful addition to those who wish to make their own muesli. BuyWholefoodsOnline is not owned by or affiliated with Amazon or Whole Foods Market Create
Finding the Right Nutritionist Near You: A Guide to 121 Dietitian
Gillian Killiner 121 Dietitian
Abdominal Weight – Belly Fat: Top Tips to a Healthier You!
Why Abdominal Weight Matters Abdominal weight or also known as belly fat, beer belly, jelly belly and more… isn’t just about appearance; it poses a serious health risk and is linked to diabetes, heart disease, and more. Understanding the health implications is crucial. As we observe Men’s Health Month, addressing this issue is essential. In this blog I will provide you with expert advice on reducing abdominal weight and enhancing overall well-being. Measurements: As a man, you have a HIGHER risk of health problems if your waist size is more than 94cm (37 inches) (for Asian men, it’s lower: 90cm/36 inches) EVEN HIGHER risk if your waist size is more than 102cm (40 inches) Note that this is not the same as your trouser size. If your belly is hanging over the top, a 36-inch waist might disguise a real measurement of 40+. How To Measure your Waist Find a tape measure and measure your waist. Measure around your middle at a point mid-way between the bottom of your ribs and the top of your hips (usually, this is the level of the belly button) and breathe out naturally (no holding it in!!) Healthy Diet Choices “Say no to processed foods and sugary beverages that add unnecessary calories and unhealthy fats” Easier said than done I KNOW, it can be really frustrating when people just chuck this sentence at you!!! I see so many men in my clinic who report they cannot change their diet for various reasons. 2 common ones that I hear include: they really dislike the taste of healthy foods they have tried repeatedly but it causes them upset tummies, wind, bloating, diarrhoea so can’t continue. Thankfully this does not have to be a permanent problem- actually both of the above have easy fixes when you know how. 121 Dietitian are experts that address issues like these to ensure you can eat healthy foods and not trigger any gastrointestinal symptoms. Portion Control “Mindful eating and balanced portion sizes prevent overeating.” Again a sentence we hear time and time again. Really how do you get to feel this balance and what the hell is mindful eating???? At 121 Dietitian you will learn to enjoy tasty foods that nourish your body and brain, these foods will also assist the gut and allow you to stablise blood sugar levels. These changes will feed your gut bacteria and you will be amazed at the way you will natural begin to feel full and content and relax with the correct amount of foods your body needs. Regular Exercise “Aerobic exercises like walking and strength training boosts metabolism. Aim for 150 minutes of moderate-intensity exercises weekly.” Not easy to face if you are unfit, out of breath, have poor sleep, aches and pains – it seems an impossible task so it’s easy to put it off till tomorrow. NOOO! Take it in really easy chunks and you will surprise yourself …. Getting out for a 10 – 15 minute walk in the morning is a great boost for weight loss and mood before work. Once this has been established then try a walk for 10 minutes after your evening meal. These 2 actions alone are manageable to begin and will make a superb addition to your goals. Quality Sleep Lack of sleep disrupts appetite-regulating hormones, leading to weight gain. At 121 Dietitian you will understand why 7-9 hours of quality sleep is crucial for a healthier you. Snooze foods will be included in your personal dietary programme so you will wake refreshed and ready for the day! 121 Dietitian’s 4 Key Tips to Abdominal Weight Loss There’s no magic solution for abdominal weight loss. Dedication, consistency, and a holistic lifestyle approach are key. Understand that change takes time and setting achievable goals are essential. Learn to celebrate small victories on the journey to a healthier you. Fad diets and extreme exercise regimens promise rapid results, but they often harm your health. Understand why sustainable changes are key for long-term success. Focus on other positive changes in your life. Celebrate increased energy levels, improved mood, and better overall health. FAQs Abdominal Weight and Health FAQs: Abdominal Weight and Health Q1: Are there specific exercises that target belly fat? A1: While spot reduction is a myth, a combination of cardio and strength training helps reduce overall body fat, including the abdomen. Q2: Can supplements aid in abdominal weight loss? A2: Some supplements may support weight loss, but they aren’t substitutes for a healthy diet and exercise. Consult a healthcare professional before taking any supplements. Q3: How long does it take to see noticeable changes in abdominal weight? A3: Individual results vary, but with consistent efforts, visible changes can occur within a few weeks to a few months. Q4: Is it possible to lose abdominal weight without exercise? A4: Exercise enhances weight loss and overall health. While diet alone can help shed pounds, combining it with physical activity yields better results. Q5: Can stress alone cause abdominal weight gain? A5: Chronic stress can lead to weight gain, especially around the abdomen, due to hormonal imbalances. Managing stress through relaxation techniques is crucial for overall well-being. Conclusion In conclusion, abdominal weight is a serious health concern, but it’s manageable with the right approach. By adopting a balanced diet, controlling portions, staying active, managing stress, getting quality sleep, and embracing a holistic perspective, you can achieve a healthier weight and reduce the risk of associated health conditions. 121 dietitians are the experts here to help you or your favourite man! Don’t let another November pass. Get in touch today to get that wonderful journey to health started.
Halloween Healthy Treats: A Ghoulish Feast
Halloween Healthy Treats….Boo! Halloween is just around the corner, and it’s time to spookify your snacks without scaring away your health-conscious habits. As a dedicated dietitian and the founder of 121 Dietitian, I’m here to share some devilishly delightful and nutritious Halloween treats that will have both kids and adults howling for more. Reduce reaching for those toxic sugary sweets and hello to a spooktacular array of wholesome and delicious goodies that are easy to prepare and frightfully fun to eat. Let’s dive into the cauldron of creativity and cook up a Halloween feast that will leave your taste buds spellbound! 1. Bobbing for Apples: A Classic Halloween Tradition with a Healthy Twist A great favourite with us kids of the 70’s! Bobbing for apples. This is a timeless Halloween game that can be turned into a healthy treat. Instead of sugary treats, my mum would fill a tub with water and add fresh, crisp apples. I did the same for my kids and no doubt they will hopefully continue the tradition! Apples are packed with fibre and essential vitamins, making them perfect for a Halloween healthy game. Encourage the kids to enjoy the natural sweetness of the apples while having a ghostly good time bobbing for these fruity delights. 2. Celery Ants on a Log: A Creepy-Crawly Snack to Delight Your Guests Create a spooky sensation with celery ants on a log. Slice celery sticks into manageable pieces and fill the groove with either cream cheese, natural peanut butter or almond butter. Top it off with raisins, resembling ants crawling on a log. Celery provides a satisfying crunch, while nut butter adds healthy fats and protein, making this snack both eerie and nutritious. 3. Haunted Veggie Platter: A Garden of Goodness for halloween healthy treats Transform ordinary veggies into a haunted veggie platter. Use cookie cutters to create ghost and bat shapes from slices of cucumber, bell peppers, and carrots. Arrange them alongside cherry tomato eyeballs and dip them in hummus or Greek yogurt-based dip (easy to whizz up yourself in one of my favourite kitchen gadgets – Magimix 5200XL). Not only is this platter visually captivating, but it also offers a variety of vitamins and minerals. 4. Fruit Kebabs: A Colourful and Wholesome Delight Thread chunks of vibrant fruits such as strawberries, kiwis, and oranges onto skewers to create vibrant fruit kebabs. For an extra special touch, use a small cookie cutter to shape melon pieces into stars or moons. These kebabs are not only visually appealing but also a great source of antioxidants and natural sugars, providing a healthier alternative to sugary sweets. 5. Creepy Crudité Cups: Individual Veggie Delights Serve individual crudité cups filled with an assortment of fresh vegetables like cherry tomatoes, baby carrots, and cucumber slices. Pair them with a tasty yogurt-based dip for a ghoulishly good snack. These portioned treats are perfect for Halloween parties and ensure that everyone gets their share of nutritious nibbles. 6. Hangman Apple for halloweeen healthy treats Need to burn up any more kcals??? If so then this one is a real work out for the family! Apples being the season fruit is the fruit most commonly used but you could do this with carrots, tomatoes or even bananas! Get your choosen victim (fruit or veg!) and tie it up, hang from a pin or nail from the middle of a door way. Only using your “fangs” to take turns in making that fatal bite! The first person to take a bite wins! 7. Don’t forget the proteins! Ok Ok I’ll stop now!!! Conclusion This Halloween, why not celebrate the spooky season with creativity and a dash of nutritional goodness. By incorporating these healthy and fun treats into your festivities, you can enjoy the holiday without compromising your health goals. Remember, it’s not about avoiding treats altogether but choosing smarter options that are both delightful and nutritious. Have a fang-tastic Halloween filled with wholesome treats, laughter, and memorable moments. Happy haunting and healthy eating! If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Do visit our YouTube Channel for more on keeping your health optimal. If you are interested in how I overcame my Thyroid Autoimmune Condition do check out the About section below Before you go please check out our 121 Dietitian Shop created specifically for optimising your health. Gillian x
Unlocking the Secrets of Perimenopause and Beyond with Diet and Nutrition
Discover expert insights from renowned Dietitian Gillian Killiner. Learn how diet and nutrition empower women during perimenopause and beyond. Diet and Nutrition: Your Best Allies in Perimenopause and Beyond It’s crucial to recognize the profound impact that diet and nutrition can have on a woman’s journey through perimenopause and the years that follow. Who better to shed light on this topic than Gillian Killiner, a globally respected dietitian, who at 50 + yrs with an autoimmune disease, stands as a testament to the power of a personalised approach? Why Does Diet Matter During Perimenopause and Menopause? Perimenopause, is the term used for the transitional phase before menopause. This for many women comes with a suckerpunch of challenges such as hormonal fluctuations, weight gain, low mood and increased risk of osteoporosis. Definately honing in on a well-balanced diet can significantly assist these symptoms and promote overall physical and mental well-being, but this is just one of several areas that may need to be revisited and tweaked or indeed overhauled and this is something that we offer as part of our programmes to our patients @ 121 Dietitian. As many ladies find out, no one diet suits all, so we design programmes to ensure they work with each individual with their specific needs. Understanding the Science Behind Perimenopause Challenges Perimenopause is a natural biological process that every woman goes through as she approaches the end of her reproductive years. This phase, typically starting in a woman’s mid-40s, but can be earlier than this. If much earlier than this is different and called premature ovarian failure. Perimenopause is characterized by a series of hormonal fluctuations as the body gradually ceases to produce eggs for fertilization so reproduction stops. These hormonal changes, bring about a host of challenges that need to be accepted and suitably addressed. 1. Hormonal Fluctuations: Estrogen, is one of the primary female sex hormones, and plays a pivotal role in regulating the menstrual cycle and maintaining reproductive health. It is the most talked about and promoted hormone at this stage of life. Interestingly during perimenopause, progesterone declines before oestrogen starts to fluctuate, and this is an extremely important part of the hormonal picture often overlooked. From years of researching and teaching about menopuase and diet Gillian is always astounded at how other hormones including progesterone and testosterone are left out or not considered when checking in with women, blood levels and their symptoms, oestrogen the focus hormone and the following areas selected below highlight this. 2. Weight Gain in Menopause: Weight gain is a common concern during perimenopause and can be attributed to several factors, including hormonal changes, decreased metabolism, and lifestyle shifts. Again in the literatue the focus is on Estrogen, and how it is influences body composition and fat distribution. “As estrogen levels decline, women may experience an increase in abdominal fat. A study published in Obstetrics & Gynecology 2 delved into the hormonal mechanisms affecting body composition during perimenopause, emphasizing the significance of a healthy lifestyle, including diet and exercise, in managing weight gain”. Nothing about how progesterone actually assisting metabolic function, mood, sleep and menopausal weight gain. 3. Increased Risk of Osteoporosis in Menopause: Another Estrogen focus is on bone health and how it is essential for maintaining bone density and strength. “During perimenopause, the reduction in estrogen levels can accelerate bone loss, leading to osteoporosis—a condition characterized by fragile and porous bones. Research studies, such as those published in the Journal of Bone and Mineral Research 3, have extensively investigated the link between estrogen deficiency and osteoporosis, emphasizing the importance of adequate calcium intake, vitamin D supplementation, and weight-bearing exercises to support bone health during and after perimenopause”. No mention of Progesterone when we know Progesterone, can promote the production of osteoblasts which are required to effect new bone formation. Natural progesterone has been shown to stimulate osteoblast-mediated new bone formation which is required to prevent and reverse osteoporosis Here is a video on osteoporosis you might find helpful. Gillian is passionate on getting the correct information to her patients and for the past 15 years been highlighting the need to address more than just oestrogen depletion. In fact she helps 100’s of women each year with hormonal issues including, cortisol, testosterone, insulin resistance, oestrogen dominance and more. Understanding these physiological changes at a scientific level underscores the critical need for proactive measures to support women’s health during perimenopause, menopause and after. This blog has only scratched the surface. A balanced lifestyle and a diet rich in essential nutrients, along with regular physical activity, not only alleviates these challenges but also ensures women can embrace this natural life transition with confidence and vitality. By leveraging the insights provided by scientific research, women can make informed choices about their diet and lifestyle, ensuring a smoother journey through perimenopause and beyond. Something that our mothers and grandmothers didn’t have the luxury of. Gillian Killiner’s Top Expert Tips: FAQs About Diet and Perimenopause: Q1: Can diet really impact menopausal symptoms? A1: Absolutely! A balanced diet can help manage weight, reduce hot flashes, and support emotional well-being during this phase. Q2: Are there specific foods to avoid during perimenopause? A2: Limit caffeine, alcohol, and super spicy foods as they can trigger hot flashes and disturb sleep, subtle spices can be antinflammatory. Q3: Is exercise important alongside a balanced diet? A3: Yes, regular exercise complements a healthy diet, enhancing overall fitness, builds muscle, bone health, reduces fat and enhances mood stability. The Importance of Nutrition Beyond Menopause: With aging, the body’s nutritional requirements evolve however we should allow Menopause to mark the beginning of a new chapter. It can be scary for all women. Gillian Killiner -” for me in my 50’s with no functioning thyroid and a very busy and hectic life, I am seeing the start of physical changes that I will monitor and maybe update you on! So far I have not changed in clothes size from size 8 since I was age 18 so for
