Workplace Wellbeing Dietitian – how we can help your staff
What a BDA Workplace Wellbeing Ready Dietitian can do for your business. Focusing on the workplace wellbeing of all your employees and workers, the BDA Work Ready programme is a Dietitian-led service that has been developed based on the latest evidence and health and wellbeing approaches in business. Workplace Wellbeing has four key themes: Better business through positive leadership and commitment to health. Keeping healthy people at work and increasing their productivity potential whilst there. Working together to achieve a healthy weight for wellness. Maintaining a healthy environment and culture within the workplace. How it works The work ready programme offers bespoke nutritional and wellness services tailored to employers’ needs. A ‘pick and mix’ approach affords businesses the opportunity to choose the level of support that they need as required with assurances that they are receiving a quality service, soundly based in scientific research and principles, provided by dietitians, specifically trained in workplace nutrition. Workplace Wellbeing tools As a trained Work Ready Dietitian, I will spend a day at your chosen worksite and develop a personalised report for your organisation. This will include: Developing insights on your objectives for a wellbeing programme. Understanding the employee characteristics and the work environment. Reviewing elements of workplace health promotion already offered or under development. Meeting with the occupational health team or the person who looks after health and well-being of the employees. Understanding and reviewing the facilities which are available in the workplace regarding food and drink provision. Reviewing current policies which impact on wellbeing. The report will include a roadmap of recommendations for your organisation to implement over an agreed timescale, which can be delivered by myself within your organisation. Workplace Wellbeing can include: Workshops for staff Health champion training Employee needs assessments Personalised nutritional advice for individuals Review of food provision Development of tailored materials Integration of wellness into workplace direction. Thankfully workplace health is starting to receive the attention it deserves. 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. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed]
Antibiotics and your health
With the topic of antibiotics once again brought to our attention Here, Director and Principal Dietitian, Gillian Killiner shares her advice on improving your health and therefore ultimately the need for antibiotics. The media has repeated the call for people to act to avoid antibiotic resistance, and this got me thinking. Antibiotics are required for ill health, so if we can all avoid getting ill then no antibiotics are required! Obviously, I am not that green, and this is never going to happen, but I do feel that a high percentage of antibiotics used in the past have been requested by people unnecessarily and the knock on effect have resulted in a negative impact on health. The World Health Organisation’s (WHO) website has the following advice: Everyone can take some simple actions. Do not use antibiotics to treat viral infections, such as influenza, the common cold, a runny nose or a sore throat. Ask your doctor for other ways to feel better. Use antibiotics only when a doctor prescribes them. When you are prescribed antibiotics, take the full prescription even if you are feeling better. Ensure that members of your family do the same. Never share antibiotics with others or use leftover prescriptions. Remember, each time you take an antibiotic when it is not necessary, the effectiveness of the antibiotic decreases and it might not work the next time you really need it. As a Dietitian I treat people each day to assist their health and well-being. I ensure they are optimal with their diet and lifestyle to boost their immune system and avoid ill health. Avoid taking health risks eg: eating a diet of processed foods, excess alcohol, smoking, poor sleep hygiene is vital to avoid unnecessary antibiotic use. Eating a variety of nutrient rich foods everyday makes a real difference. In addition, getting good sleep, drinking sufficient fluids and enjoying some exercise layers up the protection to illness. There will always be a time when we may need an antibiotic this could be for a wound infection or surgical procedure. Save yourself for unexpected events like this and do your very best to avoid antibiotic resistance. 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. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed]
The facts on fermented foods – what can they do for you…
With a rise in popularity for fermented foods in recent years comes a look at their impact on health. Here, Gillian gets clear on what fermented foods are and if they actually have a positive effect on health. What are fermented foods? Fermented foods and drinks have become very popular over recent years even though they have been consumed worldwide for over 13,000 years! Fermentation is the bacterial (or yeast) conversion of sugar and starch to acids and other by-products, including ethanol. The acidity not only prevents growth of bacteria in food that can spoil food and drink but also creates foods with an interesting sour, tangy flavour. Fermented local products include yogurt, beer and bread. Across the world fermented products include: Sauerkraut (‘sour cabbage’) from Germany, kimchi from Korea, kombucha from China and kefir from the Caucasian mountains. Any benefits from fermented foods? You can’t escape the supposed benefits of fermented foods as they have been touted all over the media. The main area of focus: probiotic content and gut health. A probiotic is defined as live microorganisms that can establish within the gut and provide a benefit to the host. With this interest has come an increased recognition for the importance of looking after our gut microbiota, both for gut and non-gut health outcomes. Finally emerging evidence from studies for fermented foods and health in humans has found to be positive re gut bacteria. Research has uncovered so many variables that could be at play so the outcomes are not always clear-cut. Some other interesting areas of research ongoing include: the possibility that fermentation can increase the iron bioavailability from cereals by reducing phytic acid content, which can stop your body absorbing iron. Certain bacteria can also synthesise nutritive compounds, including particular B vitamins all very interesting. Overall Fermented foods can be included as part of a balanced, healthy diet, although it should be recognised that some shop bought have a high salt content such as sauerkraut and kimchi. Fermentation is popular at home and if you do wish to commence this ensure you follow safe food hygiene practices and that you use the correct ingredients, conditions and storage for that particular ferment. Although the evidence for specific health benefits is still emerging, the taste, saving on food waste are all positive! We have loved making water kefir (we used these) the last few years and delighted that it tastes amazing while boosting gut health. Just remember if buying fermented foods in the supermarket that are processed by heat, baked or filtrated (e.g. pasteurised sauerkraut, sourdough) these are inactivate as this processing removes the microbes and will not contain live cultures. 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. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed] Updated December 2022
Top health tips for 2019 by Gillian Killiner
At 121 Dietitian, we firmly believe that small steps can always be taken to greatly improve our health. Looking at the key areas of mental health, kids’ health and weight loss, here we share our top health tips for 2019…. Mental health tips If you want instant improvements a few simple suggestions include: Stay well hydrated: fluids, notably water and not caffeinated drinks allow the brain and body to function. If dehydrated you will become sluggish and metabolism slows down adding to a depressed state. Avoid processed meals and snacks: Artificial, chemical laden foods will cause your body to build insulin resistance over time. High fructose syrups and sugars affect metabolism and cause low level inflammation, affecting Vitamin A and D levels, magnesium, copper and iron to name a few. This downward spiral negatively affects mental health and causes additional chronic illness. Get adequate sleep: This is essential for brain health. Poor sleep is linked to physical problems such as a weakened immune system and mental health problems such as anxiety and depression. Sleep allows the brain to shrink and eliminate toxins that can build up and lead to Alzheimer’s. It also allows to repair and consolidation of memories. Kids’ health Nutrition and lifestyles are ever changing as kids grow. Peer pressure, advertising and increasing independence all contribute to choices made. To optimise growth, development and good mental stability, we recommend the following: Encourage your kids to eat all together and most importantly with an adult – the more the merrier! A meal with family and friends allows a relaxed, enjoyable experience. It encourages children to eat more variety and not scoff! Each week or month try a new healthy food, especially with vegetables and fruits. Make it fun, research the food chosen and rate different recipes. When eating, turn the gadgets, phones and TV off. This will reduce the risk of mindless eating and thus obesity. If your kids are eating many unhealthy snacks, try to reduce these over time. Use tasty protein/fat alternatives like nut butters, avocados, cheeses, eggs, seeds, greek yoghurt topped with a little natural sugars such as dark chocolate or berries, plenty of vegetables including peppers, celery, carrots, cucumber and make flaxseed wraps or oat buns. Weight loss health tips Do not get caught up in kcal counting! The quality of your food is vital for providing satiety and happiness, better than any sugarless, fatless, processed biscuit. Make sure you are not battling with a hormonal or nutritional imbalance. These can thwart your best efforts and really damage your confidence. Always chew your food well and take time to enjoy what you eat. Getting the enzymes in your mouth involved will assist metabolism and send the correct signals from the gut to the brain to indicate fullness. Avoid low fat/sugar processed foods where possible. Eat a rainbow at each meal for nutrient density. Alcohol provides liquid energy so be careful of how much you consume. It can negatively affect your weight loss goals. 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. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed] Information checked & correct on 12th December 2018.
Do you value your body? if you are not sure read this…
Life, from the very first gasp to the last laboured breath we take, is finite. Once born we are set on a life trajectory which varies greatly from person to person. A multitude of factors shape our lives from our parents to our location of birth, wealth, poverty, friends, education, health care…. Living in the modern world we can; see it all, do it all and eat it all. Our lives, although finite, can be stuffed full of experiences and all for the betterment of ourselves and our families??? Sadly, the modern world has also created many avenues that do not allow us to choose the best paths, especially in relation to optimal health or taking care or the environment and the future of our off-spring. We are bombarded with so much info we find ourselves switching off and burying our heads. Did you know the number of people in the world living on less than £1.50 a day is 736 million (worldbank.org)? There are 2,208 billionaires in the world (Forbes’ 2018 rich list) with the richest 1% owning half of the world’s wealth. The contrasts are stark. These figures may not be of interest to you, however what is important to note is that if you are reading this then you are one of the lucky ones and because of this you have the ability to make the best of your short time on earth for yourself, family and the environment. I have been listening to people tell me their backgrounds and health stories for over 20 years. I work with very low income to high salary earners. Interestingly the same problems keep popping up when I ask the question: How do you value your body? And what steps do you take to keep it healthy? Amazingly many people are oblivious to what they are doing to themselves – they are completely unconnected to their body and the fact they may be making choices that has led them or is leading them down a path of ill health. We all know the stereotypical Rab C Nesbitt types with fags and booze at hand, sitting all day on the sofa with battered Mars Bars! Crazily, you don’t have to be a smoker, a drinker or ‘lazy’ to fall into trouble with your health. I hear people everyday tell me what they believe the “good for health” message is, and my goodness much of it is claptrap, difficult, expensive, sucks you into some scheme, or worse still makes your life miserable. The other side of the coin is the person who smugly feels that they can eat, drink and do anything they wish as the NHS will fix them if they fall ill. Sadly neither is ideal or anywhere close to reality. You need to constantly evaluate your health and invest for the future. Family and environment included. Before I go on, I am not saying to go and start drinking, smoking, and eating processed junk! What I am saying is that just because your friend or your trainer or the people at your slimming club are recommending something amazing for them that it will automatically work for you. Chances are you have tried everything under the sun in terms of diets, exercise and stress relief already. Consider the number of apps on your phone for health related topics – is it embarrassing??! So the message I am spreading is: STOP and evaluate your health…. Consider that you may not be following the right advice for you… Do any of the following common issues I see resonate with you? Pounding it at the gym with no improvement in weight loss or performance? Take a multivitamin and still feeling fatigue? Always hungry? Even after a meal. Frequently ill? Needing naps? Gut health issues? Bloating, wind, acid reflux. Skin issues? Temperature irregularities? Struggling with good quality rested sleep? Issues with depression and anxiety? Low mood? High cholesterol and on a statin while following a “healthy diet”? Excess fat around the middle? Difficult and prolonged recovery after exercise? If “Yes” what can you do? There are many areas of your day-to-day life that you can focus on over time to address your health and well-being. Although I am a Dietitian, I am also a Health and Lifestyle Coach as diet is only one aspect of fixing or optimising the whole person. I focus on ensuring you are sleeping correctly, addressing anxiety and stress, assess and manage the correct food choices that suit your gut and overall physical and mental health, talk through the exercise options that suit you for age, sex, weight, hormones and ultimately health. This is integrated into life for ever to ensure you can manage the surprises, good and bad, that come your way. Investing your health now will save a lifetime of potential health misery. Car insurance does not cover petrol, windscreen wipers, car wash etc so neither should your healthcare insurance. After all your health is your wealth – without it you can do very little. 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. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed]
Metabolic syndrome – are you at risk?
Metabolic syndrome – It’s estimated that 25% of the world’s population has “Syndrome X.” Sounds like a spy code and sadly it can be as deadly if not dealt with. Syndrome X is the underlying factor for a whole host of common health problems we treat every day at our clinic. In a nutshell, Metabolic syndrome “Syndrome X” is a cluster of simple abnormalities leading to hyperglycemia, hyperinsulinemia, and glucose intolerance followed by reduced insulin sensitivity, further leading to hypertension, hypercholesterolemia, obesity, and T2 Diabetes. What’s going on in Metabolic Syndrome? Insulin resistance is a condition where your body produces insulin but doesn’t use it properly. Insulin (a hormone secreted by the pancreas) helps your body use glucose for energy. When you’re healthy, your digestive system breaks your food down into glucose. This is absorbed into the bloodstream and travels throughout your body. As your blood glucose level rises after eating, the pancreas releases insulin to help your cells take in and use the glucose. This is a normal process and all settles pretty quickly until the next time. But when someone is insulin resistant, the cells in their muscle, fat, and liver don’t respond like they should to insulin. They “lock the door” and won’t let the glucose in. As a result, their body needs MORE insulin to help glucose enter their cells. This increases stress on the pancreas which is trying to keep up with this increased demand for insulin, but eventually the pancreas fails. The excess glucose then builds up in your bloodstream, and you are on route to Type II diabetes. The hidden dangers of Syndrome X (insulin resistance) People with metabolic syndrome are at a greater risk for developing these medical problems as well: * High blood pressure * Elevated triglycerides * Coronary artery disease * Heart attack * Obesity How Metabolic Syndrome happens Insulin resistance is largely due to eating a daily diet of refined carbohydrates (sugars, white flour, white rice, pasta, bread, cake, biscuits and all products made with them. There are thousands of them you would never realise). This over time takes its toll on your body. Also important and needs more research is the role of genetics as well as a deficiency in Omega-3 essential fatty acids. We now know about eating too many refined carbohydrates, but do you know about Omega -3? Omega-3 Omega-3 fatty acids (EPA and DHA) are found at every level of your body. They’re a major part of your cell membranes where they help control cell signalling, immune responses, inflammation and other metabolic functions. Including the production and release of insulin. EPA and DHA are important building blocks of nearly every organ and organ system and play a crucial role in your health. Your body depends on having the appropriate balance of Omega-6 to Omega-3 fatty acids. Having an imbalance leads to inflammation, sickness and disease. An estimated 6 out of 10 in western societies have far too much Omega-6. They are also seriously low in Omega-3. This is because our typical diet of convenient processed foods and lots of processed meat is heavy in Omega-6 fatty acids. The studies prove it Many studies have been performed that show when animals are fed a diet high in Omega-6 oils, they become insulin resistant and obese. But when the animals were given Omega-3 their metabolism became normal. Even when they continued to eat lots of Omega-6 fats. Prevent metabolic syndrome – What you can do To avoid being a Syndrome X statistic, it’s essential to ensure that you follow a suitable dietary intake for your health, take exercise, lose weight if required. Ensure where possible you are not elevating your blood sugars and creating insulin resistance. It is important your body has essential Omega-3 fatty acids and consciously avoid foods high in omega 6. You may require several supplements initially. This will ensure you are nutritionally optimal to allow your body to heal itself. Picking the correct supplement to your needs is crucial to get right. It can be a minefield and so if you have any concerns with: blood pressure, cholesterol and lipid levels, weight gain, excess weight around your abdomen, blood sugar control issues… we can help you so do get in touch. 121 Dietitian are the experts assisting you in turning the clock back on inflammatory health concerns. Nutritional programmes are completely created to suit you. They take into account your food likes and dislikes, your activity levels, your abilities to cook, if you have a family to include, if you travel with your job, your health parameters, your blood tests, body composition and much more…. The most worrying fact about metabolic syndrome: Even if you don’t have any of the associated health issues as mentioned at present in your body, it can still be showing normal while you have problems starting 10-15 years in advance. The body can store up problems and this is a certainty if you are eating incorrectly and slowly gaining weight. Don’t get to the stage where your body and bloods are showing ill health. 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. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed]
