Your #LearnuaryNI quest to learn one new thing each day throughout the month of January 2018 can take many forms. Learning is proven to boost your health and wellbeing and is one of five key steps recommended by mental health charities and no-one would doubt that taking care of your diet, fitness, medical issues and self-care are critical considerations for everyone.<\/p>\n
![\"#LearnuaryNI\"](\"https:\/\/121dietitian.co.uk\/wp-content\/uploads\/2018\/01\/LearnuaryNI.jpg\")
<\/p>\n
So without further ado, here are our #LearnuaryNI challenges, one bitesize health and nutrition tip a day:<\/h3>\n\n- Plan your shopping list for the week in advance and stick to it<\/li>\n
- Don\u2019t shop hungry<\/li>\n
- Drink \u00bd your weight in water ie 150lb person = 2.2 litres<\/li>\n
- Use online shopping to reduce temptation<\/li>\n
- Make your plate of food colourful<\/li>\n
- Enjoy 3 portions of fruit each day<\/li>\n
- Eat 6-7 vegetables\/salad each day
![\"#LearnuaryNI\"](\"https:\/\/121dietitian.co.uk\/wp-content\/uploads\/2018\/01\/Learnuary-2.jpg\")
<\/li>\n - Chew and eat slowly<\/li>\n
- Avoid low fat products<\/li>\n
- Avoid low sugar products<\/li>\n
- Don\u2019t neglect exercise \u2013 Healthy eating = 80% and exercise = 20%<\/li>\n
- Eat out as little as possible – Enjoy other social outings: crazy golf, ice skating, tenpin bowling\u2026<\/li>\n
- Cook from scratch<\/li>\n
- Dance and workout to music while cooking<\/li>\n
- Ensure you have working utensils like peelers, sharp knives, colander, scales\u2026<\/li>\n
- Make vegetables appealing with spices and herbs<\/li>\n
- Keep trigger foods out of your cupboards<\/li>\n
- Sleep is major \u2013 if insufficient your ghrelin hormone increases hunger<\/li>\n
- Avoid filling up on bread<\/li>\n
- Bored of boiling veg \u2013 roast it instead \u2013 add garlic\/salt and enjoy<\/li>\n
- Sit at the table at each meal and smell, look, be aware and enjoy what you are eating<\/li>\n
- Don\u2019t eat if not hungry \u2013 it may be dehydration or even boredom!<\/li>\n
- Use vanilla extract, cinnamon, mint, lemon, lime for flavourings
![\"\"](\"https:\/\/121dietitian.co.uk\/wp-content\/uploads\/2018\/01\/Learnuary-3.jpg\")
<\/li>\n - Dark chocolate x 2 squares a day is a tasty and nutritious treat<\/li>\n
- Avoid eating the leftovers \u2013 freeze instead or save for lunch the next day<\/li>\n
- Don\u2019t pick at the kids’ foods<\/li>\n
- Alcohol = liquid calories \u2013 keep to a safe minimum<\/li>\n
- If eating out stick to sharing starters and desserts and enjoy a healthy main<\/li>\n
- Have a large glass of water 15 minutes before eating<\/li>\n
- Be careful if taking supplements – do you know how good the ingredients are?<\/li>\n
- Use a weighing scales once per week, weighing yourself at the same time of the day, to watch your weight<\/li>\n<\/ol>\n
Trying out these steps this January is the foundation of adopting a healthier lifestyle and promoting self care.<\/p>\n
If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. <\/u><\/a>We would love to help you or your family and friends with any nutrition related queries big or small.<\/p>\nIn the meantime do please check out our 121Dietitian Shop<\/a><\/p>\nIf you have enjoyed this blog we would love you to share this with your family and friends on your social media channels.<\/p>\n
Why not visit our\u00a0YouTube Channel<\/a> for more on keeping your health optimal.<\/p>\nHow can a Dietitian help<\/h3>\n\n- Book a consultation via our Online Portal<\/a><\/strong><\/li>\n
- About Gillian Killiner\u00a0<\/a><\/strong><\/li>\n
- Check out our tailored dietary programmes <\/a><\/strong><\/li>\n<\/ul>\n
Gillian x<\/p>\n
<\/div> <\/div> <\/div> Posted on Google<\/span> <\/trustindex-image> <\/div> <\/trustindex-image> <\/div> Kristen McBurney <\/div> <\/div> <\/div> <\/div> <\/trustindex-image><\/trustindex-image><\/trustindex-image><\/trustindex-image><\/trustindex-image>Trustindex verifies that the original source of the review is Google.<\/span><\/span><\/span> I cannot recommend Gillian enough. I got in touch after struggling to lose weight due to PCOS and suffering from IBS. Thanks to Gillian, my IBS symptoms have massively reduced, and I have been able to lose a significant amount of weight. Her warmth makes you feel instantly comfortable and at ease. Gillian\u2019s help and expertise is second to none, and she is always on hand to answer any questions. I am throughly enjoying the plan Gillian created for me and have found it easy to integrate into my everyday life. I am so grateful for the positive impact her plan has had on me.<\/div> <\/span> <\/div> <\/div> Posted on Google<\/span> <\/trustindex-image> <\/div> <\/trustindex-image> <\/div> Hannah Crothers <\/div> <\/div> <\/div> <\/div> <\/trustindex-image><\/trustindex-image><\/trustindex-image><\/trustindex-image><\/trustindex-image>Trustindex verifies that the original source of the review is Google.<\/span><\/span><\/span> Gillian is the greatest. She is compassionate and professional, really helped me to understand my body\u2019s function and how to best support it. Her advice has changed my life.<\/div> <\/span> <\/div> <\/div> Posted on Google<\/span> <\/trustindex-image> <\/div> <\/trustindex-image> <\/div> Jay Rafferty <\/div> <\/div> <\/div> <\/div> <\/trustindex-image><\/trustindex-image><\/trustindex-image><\/trustindex-image><\/trustindex-image>Trustindex verifies that the original source of the review is Google.<\/span><\/span><\/span> I would highly recommend Gillian. Her advice and guidance has been a game changer for me. With so much conflicting and confusing advice on healthy eating, using a professional nutritionalist is a must.<\/div> <\/span> <\/div> <\/div> Posted on Google<\/span> <\/trustindex-image> <\/div> <\/trustindex-image> <\/div> Emma Lavery <\/div> <\/div> <\/div> <\/div> <\/trustindex-image><\/trustindex-image><\/trustindex-image><\/trustindex-image><\/trustindex-image>Trustindex verifies that the original source of the review is Google.<\/span><\/span><\/span> I could not recommend Gillian enough over the last 3 months - she has turned my life around!\nI was referred to Gillian by my gastro consultant due to suffering from ibs, gastritis and hormonal issues for nearly 10 years. Gillian was very understanding and approachable throughout my time spent with her. Gillian discussed my health, lifestyle and eating habits thoroughly. She advised an individualised blood check for underlying issues, educated me on supplements and provided numerous information to help aid my recovery.\nThe low foodmap programme I have been following is achievable and can be adapted to anyones lifestyle. As I am a vegetarian I thought this process may be difficult however Gillian reassured me that this would be no issue. She supplied personalised shopping lists, recipes and alternative foods to help heal my gut and overall health.\nContinual support from Gillian was on hand via email when required.\n\nI seen improvements in my symptoms within only weeks of starting the programme and was overwhelmed by the success due to suffering for years!\nI have been spreading the word about Gillian's brilliant work and will continue to do so! Thank you again for all your help!<\/div> <\/span> <\/div> <\/div> Posted on Google<\/span> <\/trustindex-image> <\/div> <\/trustindex-image> <\/div> mick lorkins <\/div> <\/div> <\/div> <\/div> <\/trustindex-image><\/trustindex-image><\/trustindex-image><\/trustindex-image><\/trustindex-image>Trustindex verifies that the original source of the review is Google.<\/span><\/span><\/span> Strongly recommended.\nThere are not many professionals that can totally change you life for the better but this one one if you follow the advice given.<\/div> <\/span> <\/div> <\/div> Posted on Google<\/span> <\/trustindex-image> <\/div> <\/trustindex-image> <\/div> Bobby D <\/div> <\/div> <\/div> <\/div> <\/trustindex-image><\/trustindex-image><\/trustindex-image><\/trustindex-image><\/trustindex-image>Trustindex verifies that the original source of the review is Google.<\/span><\/span><\/span> For 30 years I have suffered with IBS D and have been unable to find the right specific help. I was introduced to 121 Dietician about 6 weeks ago and like all other services out there I was sceptical. First up was a consultation online which was great considering the many issues I was having going to places. Gillian listened very attentively and understood the many problems I was having.\n\nGillian decided to introduce me to the Low FODMAP diet. Starting out she provided everything (information, shopping lists, recipes etc) to get started. Through the course of the first 6 weeks Gillian was available to answer any questions or concerns.\n\nFollowing the first 6 weeks I'm very happy to say that all the many problems associated with IBS have gone and I'm starting to live a normal life without any stage fright when out and about.\n\nThe next 8 weeks will be the reintroduction stage but based on the knowledge from Gillian in the initial stage I'm very confident that at the end I will have full understanding of all my triggers.\n\nI can't recommend this service enough as most importantly after 30 years of severe symptoms I once again feel healthy and happy. This is a must if you suffer continually from this horrendous condition. I would be confident that this will help anyone who has IBS.\n\nFor me this was the best money ever spent and I can't thank Gillian enough for the difference she has made.\n\nRoy Dornan<\/div> <\/span> <\/div> <\/div> Posted on Google<\/span> <\/trustindex-image> <\/div> <\/trustindex-image> <\/div> Jack Kennedy <\/div> <\/div> <\/div> <\/div> <\/trustindex-image><\/trustindex-image><\/trustindex-image><\/trustindex-image><\/trustindex-image>Trustindex verifies that the original source of the review is Google.<\/span><\/span><\/span> Helped solve stomach issues, had previous been to several people but this was the first dietary intervention that worked<\/div> <\/span> <\/div> <\/div> Posted on Google<\/span> <\/trustindex-image> <\/div> <\/trustindex-image> <\/div> Laura Campbell <\/div> <\/div> <\/div> <\/div> <\/trustindex-image><\/trustindex-image><\/trustindex-image><\/trustindex-image><\/trustindex-image>Trustindex verifies that the original source of the review is Google.<\/span><\/span><\/span> After over 10 years of eating quite poorly, Gillian has completely changed my approach to food. After a consultation and review of my diet, she provided me with a list of easy and quick recipes that are packed full of nutrition. She takes into consideration your lifestyle as well which I really appreciated too. I now have much more energy and actually enjoy preparing meals now, something I never did before. I honestly cannot recommend her enough. Thankyou! :-)<\/div> <\/span> <\/div> <\/div> Posted on Google<\/span> <\/trustindex-image> <\/div> <\/trustindex-image> <\/div> Chris Arnold <\/div> <\/div> <\/div> <\/div> <\/trustindex-image><\/trustindex-image><\/trustindex-image><\/trustindex-image><\/trustindex-image>Trustindex verifies that the original source of the review is Google.<\/span><\/span><\/span> The overall experience was a very positive one. Gillian certainly had the expertise and people skills to help evaluate and treat my daughters gut issues. The progress was quite instantaneous and over time has made a huge difference to her everyday life. Thanks to Gillian for her work which came at the end of many doctor consultations. In hindsight Gillian should have been the first port of call.<\/div> <\/span> <\/div> <\/div> Posted on Google<\/span> <\/trustindex-image> <\/div> <\/trustindex-image> <\/div> Amelia Tyler <\/div> <\/div> <\/div> <\/div> <\/trustindex-image><\/trustindex-image><\/trustindex-image><\/trustindex-image><\/trustindex-image>Trustindex verifies that the original source of the review is Google.<\/span><\/span><\/span> Gillian is great and her program was just perfect. All the meals were delicious and I always felt satisfied which made it very easy to follow. I would highly recommend, especially the 121 sports program.<\/div> <\/span> <\/div> <\/div> <\/div> <\/div> <\/div> <\/div> <\/div> <\/div> <\/template><\/pre><\/div>\n[instagram-feed]<\/p>\n
Information checked & correct on 16th May 2018.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"This January, eating healthier just got a whole lot easier! Join the #LearnuaryNI Challenge and discover a new top tip to help you eat better and feel great every day this month. January is typically a month associated with New Year Resolutions, with the general consensus being: “I’m going to eat better”. A fantastic idea, but one which can be hard to maintain or even know where to start. So this\u00a0#LearnuaryNI, to make your mission of eating healthier a little easier, we’ve shared our daily tips to get January off to the perfect start. Trying out each of these will increase your knowledge of healthy eating, helping you see the benefits of what you are doing. Your #LearnuaryNI quest to learn one new thing each day throughout the month of January 2018 can take many forms. Learning is proven to boost your health and wellbeing and is one of five key steps recommended by mental health charities and no-one would doubt that taking care of your diet, fitness, medical issues and self-care are critical considerations for everyone. So without further ado, here are our #LearnuaryNI challenges, one bitesize health and nutrition tip a day: Plan your shopping list for the week in advance and stick to it Don\u2019t shop hungry Drink \u00bd your weight in water ie 150lb person = 2.2 litres Use online shopping to reduce temptation Make your plate of food colourful Enjoy 3 portions of fruit each day Eat 6-7 vegetables\/salad each day Chew and eat slowly Avoid low fat products Avoid low sugar products Don\u2019t neglect exercise \u2013 Healthy eating = 80% and exercise = 20% Eat out as little as possible – Enjoy other social outings: crazy golf, ice skating, tenpin bowling\u2026 Cook from scratch Dance and workout to music while cooking Ensure you have working utensils like peelers, sharp knives, colander, scales\u2026 Make vegetables appealing with spices and herbs Keep trigger foods out of your cupboards Sleep is major \u2013 if insufficient your ghrelin hormone increases hunger Avoid filling up on bread Bored of boiling veg \u2013 roast it instead \u2013 add garlic\/salt and enjoy Sit at the table at each meal and smell, look, be aware and enjoy what you are eating Don\u2019t eat if not hungry \u2013 it may be dehydration or even boredom! Use vanilla extract, cinnamon, mint, lemon, lime for flavourings Dark chocolate x 2 squares a day is a tasty and nutritious treat Avoid eating the leftovers \u2013 freeze instead or save for lunch the next day Don\u2019t pick at the kids’ foods Alcohol = liquid calories \u2013 keep to a safe minimum If eating out stick to sharing starters and desserts and enjoy a healthy main Have a large glass of water 15 minutes before eating Be careful if taking supplements – do you know how good the ingredients are? Use a weighing scales once per week, weighing yourself at the same time of the day, to watch your weight Trying out these steps this January is the foundation of adopting a healthier lifestyle and promoting self care. 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\u00a0YouTube Channel for more on keeping your health optimal. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner\u00a0 Check out our tailored dietary programmes Gillian x [instagram-feed] Information checked & correct on 16th May 2018.<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1,5],"tags":[113,102,45,116,115,883,884,622,114],"class_list":["post-1926","post","type-post","status-publish","format-standard","hentry","category-news","category-blog","tag-learnuaryni","tag-diet-tips","tag-dietitian","tag-dietitian-belfast","tag-dietitian-northern-ireland","tag-january","tag-new-year","tag-nutritionist","tag-self-care"],"yoast_head":"\n
January -Try Something New #LearnuaryNI Challenge | 121 Dietitian<\/title>\n<meta name=\"description\" content=\"Eating healthier in January just got a whole lot easier! Join #LearnuaryNI Challenge and discover a new top tip to help you eat better, every day this month.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/121dietitian.com\/?p=1926\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"January -Try Something New #LearnuaryNI Challenge\" \/>\n<meta property=\"og:description\" content=\"Eating healthier in January just got a whole lot easier! 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<\/li>\n<\/li>\nTrying out these steps this January is the foundation of adopting a healthier lifestyle and promoting self care.<\/p>\n
If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. <\/u><\/a>We would love to help you or your family and friends with any nutrition related queries big or small.<\/p>\n In the meantime do please check out our 121Dietitian Shop<\/a><\/p>\n If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels.<\/p>\n Why not visit our\u00a0YouTube Channel<\/a> for more on keeping your health optimal.<\/p>\n Gillian x<\/p>\n [instagram-feed]<\/p>\n Information checked & correct on 16th May 2018.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":" This January, eating healthier just got a whole lot easier! Join the #LearnuaryNI Challenge and discover a new top tip to help you eat better and feel great every day this month. January is typically a month associated with New Year Resolutions, with the general consensus being: “I’m going to eat better”. A fantastic idea, but one which can be hard to maintain or even know where to start. So this\u00a0#LearnuaryNI, to make your mission of eating healthier a little easier, we’ve shared our daily tips to get January off to the perfect start. Trying out each of these will increase your knowledge of healthy eating, helping you see the benefits of what you are doing. Your #LearnuaryNI quest to learn one new thing each day throughout the month of January 2018 can take many forms. Learning is proven to boost your health and wellbeing and is one of five key steps recommended by mental health charities and no-one would doubt that taking care of your diet, fitness, medical issues and self-care are critical considerations for everyone. So without further ado, here are our #LearnuaryNI challenges, one bitesize health and nutrition tip a day: Plan your shopping list for the week in advance and stick to it Don\u2019t shop hungry Drink \u00bd your weight in water ie 150lb person = 2.2 litres Use online shopping to reduce temptation Make your plate of food colourful Enjoy 3 portions of fruit each day Eat 6-7 vegetables\/salad each day Chew and eat slowly Avoid low fat products Avoid low sugar products Don\u2019t neglect exercise \u2013 Healthy eating = 80% and exercise = 20% Eat out as little as possible – Enjoy other social outings: crazy golf, ice skating, tenpin bowling\u2026 Cook from scratch Dance and workout to music while cooking Ensure you have working utensils like peelers, sharp knives, colander, scales\u2026 Make vegetables appealing with spices and herbs Keep trigger foods out of your cupboards Sleep is major \u2013 if insufficient your ghrelin hormone increases hunger Avoid filling up on bread Bored of boiling veg \u2013 roast it instead \u2013 add garlic\/salt and enjoy Sit at the table at each meal and smell, look, be aware and enjoy what you are eating Don\u2019t eat if not hungry \u2013 it may be dehydration or even boredom! Use vanilla extract, cinnamon, mint, lemon, lime for flavourings Dark chocolate x 2 squares a day is a tasty and nutritious treat Avoid eating the leftovers \u2013 freeze instead or save for lunch the next day Don\u2019t pick at the kids’ foods Alcohol = liquid calories \u2013 keep to a safe minimum If eating out stick to sharing starters and desserts and enjoy a healthy main Have a large glass of water 15 minutes before eating Be careful if taking supplements – do you know how good the ingredients are? Use a weighing scales once per week, weighing yourself at the same time of the day, to watch your weight Trying out these steps this January is the foundation of adopting a healthier lifestyle and promoting self care. 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\u00a0YouTube Channel for more on keeping your health optimal. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner\u00a0 Check out our tailored dietary programmes Gillian x [instagram-feed] Information checked & correct on 16th May 2018.<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1,5],"tags":[113,102,45,116,115,883,884,622,114],"class_list":["post-1926","post","type-post","status-publish","format-standard","hentry","category-news","category-blog","tag-learnuaryni","tag-diet-tips","tag-dietitian","tag-dietitian-belfast","tag-dietitian-northern-ireland","tag-january","tag-new-year","tag-nutritionist","tag-self-care"],"yoast_head":"\nHow can a Dietitian help<\/h3>\n
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