Is coffee good or bad for you? All you need to know
Coffee has been researched over and over and over, and why not! A universally consumed drink, it is complex, with over a thousand different substances present. So is it actually good for you, or should we avoid it completely? Here, we separate the facts from the fiction so that you can make an informed decision on its consumption. For years, researchers have warned us to avoid coffee because it might increase the risk of heart disease and affect growth. They worried that people could become addicted to the energy that high amounts of caffeine provided, leading them to crave more and more coffee as they became tolerant to higher amounts of caffeine. Experts also worried that coffee had damaging effects on the digestive tract, which could lead to stomach ulcers, heartburn and other ills. All of this concern stems from studies carried out decades ago that compared coffee drinkers to non-drinkers on a number of health measures, including heart problems and mortality. Coffee drinkers, it seemed, were always worse off. But it turns out that coffee drinkers were not compared fairly. Those studies didn’t always check for other factors that could account for poor health, such as smoking, drinking and a lack of physical activity. If people who drank a lot of coffee also happened to have some other unhealthy habits, then it’s not clear that coffee is responsible for their heart problems or higher mortality. That understanding has led to a rehabilitated reputation for the drink. Recent research reveals that once the proper adjustments are made for confounding factors, coffee drinkers don’t seem to have a higher risk for heart problems or cancer than people who don’t drink coffee. Recent studies also found no significant link between the caffeine in coffee and heart-related issues such as high cholesterol, irregular heartbeats, stroke or heart attack. Is coffee actually good for you? Studies show that people who drink coffee regularly may have an 11% lower risk of developing type 2 diabetes than non-drinkers, thanks to ingredients in coffee that can affect levels of hormones involved in metabolism. In a large study involving tens of thousands of people, researchers found that people who drank several cups a day—anywhere from two to four cups—actually had a lower risk of stroke. Heart experts say the benefits may come from coffee’s effect on the blood vessels; by keeping vessels flexible and healthy, it may reduce the risk of atherosclerosis, which can cause heart attacks. Some studies now suggest that decaf and caffeinated coffee may have the same health effects and suggest that it’s not just the caffeine that is responsible for coffee’s health benefits. Coffee is high in antioxidants, which are known to fight the oxidative damage that can cause cancer. That may explain why some studies have found a lower risk of liver cancer among coffee drinkers. Coffee has also been suggested to help you live longer. A recent study involving more than 208,000 men and women found that people who drank coffee regularly were less likely to die prematurely than those who didn’t drink coffee. Researchers believe that some of the chemicals in coffee may help reduce inflammation, which has been found to play a role in a number of ageing-related health problems, including dementia and Alzheimer’s. Some evidence also suggests that coffee may slow down some of the metabolic processes that drive ageing. One negative is that people may become dependent on caffeine and if stopped will cause withdrawal symptoms. The symptoms—headaches, irritability and fatigue—can mimic those of people coming off addictive drugs. Yet fortunately the dependence is nothing close to or as worrisome as addictions to habit-forming drugs like opiates. While unpleasant, caffeine “withdrawal” symptoms are tolerable and tend to go away after a day or so. How much coffee is safe? Like so many foods and nutrients, too much coffee can cause problems, especially in the digestive tract. But studies have shown that drinking up to four cups of coffee per day is safe. Moderation is key. For now, sipping coffee in reasonable amounts just might be one of the healthiest things you can do. If you have side effects however do reduce your intake to a level that is comfortable for you. If you have any concerns about how to get healthier please get in touch. We are experts in nutrition and able to assist you with all health issues. 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 16th May 2018.
What to eat for a good night’s sleep
Do you struggle to nod off at night? Did you know that diet actually plays a key role in contributing to a good night’s sleep? Here, we discuss how what you eat affects your sleep, the foods to avoid and those which will help you welcome those zzzs. Incorporating certain foods into your food plan that are known for aiding relaxation and calming frayed nerves may help aid you for a good night’s sleep. What you eat affects how you sleep. How many times have you gone to bed after a late dinner or a midnight snack, tossed and turned and had the most ferocious dreams all because of that late feast? Become a tryptophan fan Some foods actively contribute to a good night’s sleep because they contain tryptophan, an amino acid that the body uses to make serotonin. Simply put, serotonin is a neurotransmitter that slows down nerve traffic so your brain isn’t revved up and raring to go. By adding more foods containing tryptophan, a natural sedative, you are giving yourself a better chance of undisturbed rest. Carbohydrates are particularly rich in this calming ingredient and many meal options can be planned that not only fit into your food plan but can also ensure you enjoy a safe passage to the land of nod. Foods such as potatoes, gluten free pasta and bread, rice, eggs, seafood, chicken, turkey, gluten free cereals, buckwheat, seeds and nuts are high in tryptophan and are perfect snooze boosters, and can be, if over eaten, the reason why you have a 3pm office slump! Try to have little snacks of these during the day or incorporate them into your evening meal to ensure you benefit from their in-built snooze facilities. Of course going to bed hungry is a sure-fire way to ensure you’ll be counting sheep all night. So make sure your evening meal is satisfying and not too heavy in proteins, which will lay heavy on the stomach and could keep you awake. If you do find you are hungry at bedtime, then great bedtime snacks could include: Houmous (homemade with garlic oil) with wholemeal gluten free pitta bread Wholegrain gluten free cereal with a little skimmed milk Porridge made with skimmed milk and raisins Peanut butter spread on crisp breads Foods to avoid to get a good night’s sleep If you don’t want to be tossing and turning all night, avoid the following: Caffeine-rich drinks such as tea, coffee and colas at bedtime Late night curries Alcohol High protein foods late, such as large portions of red meat or full fat cheese Sugary drinks Cakes, chocolate and biscuits – these can play havoc with your blood sugar levels Some people sensitive to garlic may find that too much of this ingredient in their meals can upset their sleep pattern Perfect snooze foods And lastly before you drift off, meals that are high in carbohydrates and low to medium in protein will help you relax in the evening and could ensure you have the best chance of a good night’s sleep. Try the following dinners for new ideas in the best in snooze food: Wholemeal GF pasta served with chicken, white sauce made from cornflour and milk, sprinkled with parmesan cheese Scrambled eggs with parsley Tofu/vegetable stir fry Houmous, (homemade) raw vegetables with wholemeal pitta Seafood/ pasta and salad Tuna salad / chicken sandwich Chilli with beans (not too spicy) Herbal teas such as camomile or valerian have been found to be useful as night-time relaxants and many supermarkets and health food stores now stock a delicious range of bedtime teas that are worth exploring. Remember… Eat regular meals and snacks of a wide variety of colours and flavours to achieve a range of essential nutrients. If you have any concerns about how to get healthier please get in touch. We are experts in nutrition and able to assist you with all health issues. 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 16th May 2018.
Confused by food labels? Let’s get clear!
Food labels which can leave you confused. Here, we share our top tips on understanding what they really mean. Food labels – You’re ready to make some health changes and like many others, your new year resolution may have you rethinking your shopping trolley contents. The internet bombards us with recipes and healthy eating advice multiple times a day. So surely it must be easy to eat healthily? Wrong! With more advice and food labels it has become more confusing to eat healthy. We see this in clinic every day, and it affects a wide range of people. Whether it’s acute or chronic health issues, sports nutritional needs, weight loss, weight gain or allergies, everyone struggles to not only find the right foods for their needs, but how to integrate them into their day, suit their budget and time constraints for shopping and cooking. As Dietitians, we work with individuals to ensure they select the correct foods and nutrients optimal for their particular health issue or request. We also work with families to ensure they get value for money when they shop and that their kids will enjoy eating the same meals. A win-win in reducing the shopping bill and stopping the need to cook separate meals. How can you be sure you are picking foods that are correct for you? We know from The Institute of Grocery Distribution’s research since 2015 that many people are confused about how to use the information displayed on nutritional labels correctly. The main areas of confusion, in particular, are portion size information, reference intakes and colour coding. As a general guide the front of label’s nutritional information can be helpful. Taking a particular food – like bread as an example – there can be numerous options to choose from. Some are low fat, some high fibre… What therefore do you need to consider when looking at labels of foods in general? Using front of label information 1. Start with the colour background All green and it should be a good choice in relation to the nutritional guidelines – HOWEVER… My advice in addition to this is to always turn to the ingredients to check it is not loaded with artificial sweeteners and fat substitutes as this is a great way manufacturers can achieve all green. Some foods that fall into this amazing green light category can actually be chemical junk. The goal: Choose foods that are unprocessed. 2. Know your portions This detail can be very telling and misleading. A small cake may have the nutritional information available for a portion and doesn’t look too bad! Think: supermarket coffee and walnut cake (400g). The portion info is for 1/6 of the cake or 68g. If you manage to keep to 1/6 of a slice then that’s fine but most people cut bigger portions and so the nutritional information then becomes meaningless. Don’t just rely on portion measurements but take a look also at 100g measures. If your sugar value is below 5g per 100g then you are on the right track (unless your portion is over 500g!). For fibre push for 20g per 100g. 3. Checking the carbohydrates content is useful It’s worth remembering that too high carbohydrates intake is converted to fat if over-eaten. My advice is to check the total sugar and fibre content which makes this carbohydrate figure more meaningful. High fibre 20g/per 100g, low sugar 5g/100g is what you want to see. 4. Fat is very much in vogue The media are all about fats at the minute. After being banished for three decades, fat is now back on the menu. Fat is found in various healthy and not so healthy forms. Watch out for the saturated fat content in processed foods and keep to below 5g per 100g or 5%. Palm oil, refined oils and processed vegetable oils are linked to inflammation, due to the chemicals used for extraction and production. Many more factors are involved in selecting foods and using front of packet labels are helpful and a good starting point. Using common sense and checking the ingredients are also top priority. Remember the first ingredient on the list has the largest amount in the product and so on with the smallest amount of the ingredient last. 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 16th May 2018.
January -Try Something New #LearnuaryNI Challenge
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 #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’t shop hungry Drink ½ 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’t neglect exercise – Healthy eating = 80% and exercise = 20% Eat out as little as possible – Enjoy other social outings: crazy golf, ice skating, tenpin bowling… Cook from scratch Dance and workout to music while cooking Ensure you have working utensils like peelers, sharp knives, colander, scales… Make vegetables appealing with spices and herbs Keep trigger foods out of your cupboards Sleep is major – if insufficient your ghrelin hormone increases hunger Avoid filling up on bread Bored of boiling veg – roast it instead – add garlic/salt and enjoy Sit at the table at each meal and smell, look, be aware and enjoy what you are eating Don’t eat if not hungry – 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 – freeze instead or save for lunch the next day Don’t pick at the kids’ foods Alcohol = liquid calories – 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 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 16th May 2018.
Vitamin D deficiency: Should we use supplements?
For years, it has been widely accepted by scientists that vitamin D deficiency is a longstanding health problem, with implications on health and wellbeing. While there are a wealth of reasons for vitamin D deficiently, inadequate skin synthesis due to restricted sunlight, limited food fortification and lack of vitamin D from natural food sources are confirmed contributing factors. Here, we discuss how certain health conditions can further enhance the risk of vitamin D deficiency and ways to increase its consumption. The levels of vitamin D deficiency In the UK, currently, Reference Nutrient Intakes (RNI) for vitamin D are only set for children aged 1.5-3 and adults over 65 years of age. Using the average intakes for each of these age groups, data from the latest UK National Diet and Nutrition Survey (NDNS) revealed that intakes of vitamin D from food sources are just 27% of the RNI for children and 33% for adults, showing significantly low vitamin D levels from food sources. When it comes to assessing blood biomarkers in relation to vitamin D levels, plasma vitamin D levels of <25 nmol/L are used to identify a deficiency. Using this as an indicator, it was revealed that on average, 19.7% of boys and 24.4% of girls aged 4 to 10 had levels less than 25 nmol/L, while 24% of men and 21.7% of women aged 19 to 64 has plasma vitamin D levels below this. The survey also revealed that when averaged out across the year, 40% of young people and adults were deficient between the months of January and March. Health conditions which can increase the risk of vitamin D deficiency Malabsorption, coeliac disease, cystic fibrosis, short bowel syndrome and inflammatory bowel disease (IBD) can all increase the risk of vitamin D deficiency. Amongst adults, an Irish study involving 81 patients with Crohn’s disease (CD) revealed that 63% were vitamin D deficient. Furthermore, a study of patients with coeliac disease in the US showed that 25% had vitamin D deficiency. Common signs of deficiency When it comes to symptoms of vitamin D deficiency, these tend to vary across the lifespan and with the level of deficiency. During adolescence, symptoms typical of severe deficiency include muscle cramps, pain in weight-bearing joints and problems walking, running or climbing stairs. In adults, a mild lack of vitamin D may present itself as general aches and pain, while more severe deficiency is associated with osteomalacia and post-menopausal increased fracture risk. Furthermore, suboptimal vitamin D levels are associated with an increased risk of severe infections and sepsis amongst those that re critically ill. Vitamin D supplements When it comes to supplementing vitamin D levels, we must first ascertain whether it is to maintain and prevent deficiency or to treat a diagnosed deficiency. In the care of maintaining levels, The European Food Safety Authority (EFSA) proposed an adequate intake of 15 µg/day for adults. In the UK, while RNIs are not available, it has been suggested that 10 µg/day for those aged 11 to 65 is suitable. In the situation of vitamin D deficiency, such as in cases of patients with diagnosed bone diseases, it has been advised by the National Osteoporosis Society that levels are increased rapidly with doses of up to 7500 µg. So, for example, taking 20 µg/day capsules, five times a day for 10 weeks could be used to rapidly correct low levels, and following this, levels should be maintained. When it comes to which form of vitamin D supplementation to take, evidence suggests that vitamin D3 (cholecalciferol) is effective at raising levels. Here at 121 Dietitian we support all the evidence regarding Vitamin D deficiency and the importance of correcting low levels. However the safety of increasing levels and continued maintenance of these levels are of concern, and so we prefer to guide our patients with a safe combination of a whole food diet rich in Vitamin D foods and natural supplementation of key nutrients. Why? Many of the general population are correctly taking action and looking after their own health, and over the counter supplementation has been around for a long time, nothing new there. The issue is the toxic levels of Vitamin D supplementation that people are taking and the length of time they are taking them for with no monitoring. Hypervitaminosis D is a rare but potentially serious condition. It occurs when you take in too much vitamin D. It’s usually the result of taking high-dose vitamin D supplements without checking your status. Too much vitamin D can cause abnormally high levels of calcium in the blood. This can affect bones, tissues, and other organs. It can lead to high blood pressure, bone loss, and kidney damage without treatment. Vitamin D can also affect Vitamin A, Vitamin K and magnesium levels and if the ratio is not maintained then you may experience further unpleasant side effects. As of the past number of years GP’s in Northern Ireland are unable to routinely measure peoples Vitamin D levels. This for me as a health professional is disappointing and worrying as we are frequently seeing cases of severe deficiency and many with long term excessive use and negative consequences. Monitoring needs to happen. In summary, Vitamin D deficiency is common in the UK, particularly during the winter months and notably in vulnerable populations. While symptoms can be hard to spot, tiredness and general fatigue are common and may suggest your levels should be assessed by your GP or through a simple blood test where possible. Action should be taken based on these findings and current health status. 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
The role of nutrition on mental health
Recently, we have been witness to a rise in exposure of mental health, thanks to the media. Never has it been more prevalent, and so now is the perfect time to look at the research and focus on what can be done to improve our mental health. In particular, one of the most obvious, yet under acknowledged factors, is the role which nutrition plays on our mental health. Here, we take a look at which foods research has indicated plays a contributing role. It’s undeniable that in recent years, research has indicated a link between diet and mental health. In fact, this body of evidence is growing at a rapid rate, and yet, diet still often remains a last resort when it comes to addressing ways to help improve or prevent the onset of mental health issues. Most of the brain is actually derived directly from food. Changes in our diet in recent years mean that what we are eating on a daily basis is in fact much different in its nutritional content than that of our ancestors. Our heart, liver and stomach are organs, and so too is our brain. It is acutely sensitive to what we eat. To remain healthy, it needs different amounts of nutrients ranging from; essential fatty acids, amino acids, vitamins, minerals and water. If you are someone who has ever smoked, drank alcohol, tea or coffee, or eaten chocolate, you will know only too well that they can alter the state of your mood, the effect, depending on the substance, is thankfully often temporary! But what is less commonly known is that some foods can actually have a longer lasting influence on mood and mental well being, and this is the focus of the work successfully provided to all clients by 121 Dietitian. Research has shown that food plays an important role in the development, management and prevention of mental health problems, such as depression, schizophrenia, attention deficit hyperactivity disorder and Alzheimer’s disease, but which foods in particular are they referring to? Research suggests the following: Dramatically decrease your consumption of sugar Top of the list is to decrease your consumption of sugar, and in particular fructose, grains, and processed foods. Not only are processed foods high in sugar and grains, they are also packed full of a variety of additives, which can affect your brain function and mental state, especially artificial sweeteners. Research has shown that a diet rich in processed foods is also linked to an increased risk of depression. Increase your intake of fish Several studies have indicated that low levels of fish consumption by country were linked to higher levels of depression among its citizens, and vice versa. Fish is rich in omega-3 fats, which are crucial for optimal brain function and mental health. Up your vitamin B intake Low levels of the B vitamins including vitamin B1, B2, B12 and folate have been linked to an increased risk for depression. Ensure your diet is rich in seafood, beef, chicken, pork, milk and eggs to increase your daily intake. Get more vitamin D The best way to up your vitamin D levels is through regular sun exposure. Vitamin D is essential for your mood. There’s a reason why people are happier when it’s sunny! One study found that people with the lowest levels of vitamin D were 11 times more prone to depression than those with normal levels. The best way to optimize your vitamin D levels, is through sunshine but in this country, it isn’t always easy. When it comes to foods rich in vitamin D, opt for salmon, tuna, sole, fortified cereals, eggs, ricotta, milk, pork and mushrooms. Remember, SAD (Seasonal Affective Disorder) is a type of depression that we know is related to sunshine deficiency, so it would make sense that the perfect way to optimize your vitamin D is through sun exposure. In summary, while research is still on-going to understand the role that nutrition plays in contributing to our mental health, early evidence already shows there is a clear link. The work at 121 Dietitian ensures all patients treated daily in clinic benefit from this and their results are testimony to this. What can you do to experience some positive changes? Start by reducing your intake of processed foods and refined sugar, consume foods rich in omega-3, and B vitamins, as well as soaking up those sunshine rays, and if you are not sure about how to do this fully come and see us happy people at 121 Dietitian. 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 16th May 2018.