World Heart Day

This Saturday 29th September 2012 is World Heart Day. World Heart Day is dedicated to raising awareness of the world’s biggest killer, Cardio Vascular Diseases (CVD). CVD is a name given to disorders of the heart & blood vessels which include Heart Disease, Stroke & hypertension. In Northern Ireland 2010 there were 4476 deaths caused by CVD, a high figure given that 80% of CVD is behaviour related. Behavioural risks include smoking, increased blood pressure & being overweight and something we can do something about. Exercising regularly. Maintaining a healthy weight. Eating a healthy balanced diet. Not smoking. Eating for Heart Health Aim for 2 portions of fish per week, one of which should be oily e.g. salmon, trout & mackerel. Oily fish is a great source of omega 3, a fatty acid which helps to protect your heart. Eat whole grains & high fibre foods. Foods such as wholegrain bread, breakfast cereals, brown rice, whole wheat pasta, beans, oats, & lentils contain soluble fibre which can help to lower cholesterol. Limit your salt intake aim for no more than 6g salt per day. Remember most of the salt we eat is already in the foods we buy so check the labels. High intake of salt is linked to high blood pressure. Don’t drink alcohol excessively. This has been linked to increased formation of blood clots & increased blood pressure. Limit your total fat intake in particular saturated fats & trans fats. This will help to keep blood cholesterol down. Shopping tips for Heart Health Use traffic light labels to help you identify foods which are moderate (amber) & high (red) in salt, saturated fats & total fats. These foods should be eaten in moderate amounts. Aim for foods with more green lights. Go for wholegrain varieties of breakfast cereals, bread & past. Choose brown rice instead of white. Remember your 2 portions of fish. Include lots of fruit and vegetables in your shopping. These are a great source of fibre as well as vitamins and minerals. Never go shopping on an empty stomach or you are likely to be drawn to high fat/calorie foods. If it is an area you want to learn more about or need assistance in making those permanent changes then please get in touch, follow us on facebook and twitter. 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.

It’s Been a While – Vitamin D

Hi, well what a year it has been. Work has pushed my boundaries further than ever imagined, the kids school and social demands continue unabated and we are now heading to another episode of over indulgence! Looking back, we have had a disappointing amount of summer sunshine, not good for Vitamin D stores or for the fun picnics we so love. We did have a fab trip which was a special treat and it certainly made up for our poor weather; a royal Caribbean cruise! Wow, as a Dietitian it was a sight to behold. The food choices were superb from both ends of the spectrum! The holiday guests, some whom had definitely been there before, could eat 24/7 and some did. Initially I found it all a little overwhelming and off-putting, but once I realised that the majority were not all gluttons we had a holiday of a lifetime! Vitamin D As we come into the winter it is important to be aware that nearly half of the British population have low blood levels of Vitamin D during the winter and spring months. This has come from changes in our lifestyles, less time outdoors, and increased use of sunscreens. If you are Obese, pregnant or a child you are at further risk due to either lack of availability with high fat stores or due to an increased need for development and growth. Why Worry? Rickets, a bone disease from the Victorian times, that had diminished, is now increasing significantly, leading to bow legs and short height, if prolonged it results in adults as osteomalacia. Recent Scientific literature has linked this important vitamin to not alone bone health; rickets, oesteoporosis (brittle bones) but also low levels of vitamin D are linked to increased risk of heart disease, high blood pressure, breast and colon cancer, impaired immunity, type I diabetes, arthritis and multiple sclerosis. What Can You Do? Careful exposure to the sun in the summer months (pale skin achieves sufficient amounts 10 times faster than darker skin) is considered essential but maybe not enough. Food Sources: Salmon- wild and baked is an excellent source. Baking has no effect on Vitamin D content whereas frying reduces it by 50%! Sun dried Shitake mushrooms is also highly concentrated, sardines canned, mackerel and tuna canned. Some breakfast cereals are higher than others so check the labels. Some manufacturers are aware of this deficiency worry and products like breads are being fortified, polyunsaturated margarine are also fortified. Until further fortification is widespread supplements maybe necessary. Make sure you are getting enough from your diet and sunshine and then top up over the winter months. Information checked & correct on 16th May 2018.

Clients & Projects

Clients & Projects Gillian has built up a wide and diverse portfolio of clients and associates. As a result, 121 Dietitian has developed strong partnerships across healthcare, corporate wellbeing, media, and community organisations. In particular, Gillian has worked with the following organisations: Kingsbridge Private Hospital Health Works H3 Insurance Fit for Life –  Holywood Bannatyne Health Club and Spa Apex Clinic Moon and Spoon Belfast Telegraph Greatvine.com Charities – Concern, British Heart Foundation (BHF) NIABT – ( Northern Ireland Assembly Business Trust member) Randox Healthcare If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today Book Today Testimonials “Having managed a demanding and complex project for us in Northern Ireland I cannot speak more highly of Gillian and her professional delivery of the service. Gillian is an excellent team manager delivering a high quality service and maintaining a highly motivated team throughout the three month project. I would have no hesitation recommending Gillian and I hope to work with her again in the future” Private client “I’m very happy with the service provided by your company and would recommend you to anyone. I felt at ease when talking to you and was pleased with the plan that prepared for me. Thank you for such a professional, yet flexible, and understanding approach.” J Donnelly “After the 20 minute appointment I found the information provided very useful, confirming things for me rather than changing my thoughts or revolutionising my diet. I found Gillian to be very knowledgeable and I had confidence in what she was saying.  Since my consultation I have made small changes but these have had a real impact on me.  I now have more energy and feel more healthy in general” Staff member Ikea – corporate client “Gillian totally understood what was going on… I felt our concerns were listened to and that I was gaining the help and advice I wanted regarding my [baby] son’s bowel problems. Her clinic is a welcoming and professional…the outcome has been a great success in correcting the problem.”Darragh’s mum “As a racing cyclist, power to weight ratio determines my ability to win events. In order to improve my cycling efficiency and loose weight while maintaining lean muscle I worked with 121 Dietitian to reach optimum weight for my events. Gillian provided me with concise, accurate and practical advise enabling me to represent my country at Youth Olympic level and become a multiple National Cycling Champion.” Declan Mulholland Sports client “The ‘121 Dietitian team’ came to our workplace and provided a light-hearted, enjoyable ‘visual and colourful’ workshop. The expert personal assessment provided the workforce with plenty of positive chat, and changes in the canteen have been spot on and welcomed. We would like to thank you all for an excellent day and for the attention to detail and specialist service you provide.” Michelle O’Hare Projects In addition to individual consultations, 121 Dietitian has provided bespoke corporate nutritional services across the UK and Ireland for over 12 years. Therefore, many organisations trust us to deliver engaging and evidence-based workplace health programmes. Fun, interactive workshops, quizzes, and individual mini sessions remain particularly popular. Not only do they encourage teams to make healthy changes together, but they also provide personalised support where required. Work Ready Programme Furthermore, the Work Ready programme offers a specialist corporate service designed to support multiple areas of health and nutrition. The British Dietetic Association (BDA) designed the Work Ready Programme to be flexible. Consequently, organisations can select services that best suit their needs. Moreover, each element aligns with key healthy workplace awards. As the BDA explains: “UK workers spend a significant amount of time in the workplace, and many organisations now offer health information and benefits to support healthier habits.” “Choosing the right source of advice can be confusing. However, dietitians are considered the ‘Gold Standard’ in nutrition and food professionals.” Workshops & Corporate 121 sessions In addition, Gillian has delivered workshops and specialist sessions for: Allen & Overy CCEA We Are Just Ulster Bank RNIB GE Energy Thales – Belfast Relatives for Justice SQS Belfast Ikea Cirrus Logic – Edinburgh Kilcooley Centre Media & Publications Alongside corporate work, Gillian has contributed to various media platforms. For example: Columnist – Belfast Telegraph Contributor – BBC Radio Ulster. (link) University of Ulster Collaboration – European Communication Research and Education Assoc – Paper  ‘Online health info from social media tools’ BBC radio Ulster – Vitamin D interview Downtown Radio – Ditching the Diet interview Speaking requests Finally, Gillian regularly receives speaking requests from organisations wishing to promote workplace wellbeing and public health. These include: Business in the Community and PHA – Empowering Healthy Living in the Workplace CITI Belfast – Health and Well-being: Nutrition & Performance in the Workplace Thales Belfast – Ongoing  quarterly presentations CCEA Corporate Health Awareness Week for Employees Libraries NI (various locations) – “Healthy Eating for All the Family” series

Disclaimer

The information contained on this website is for general information purposes only. The information is provided by 121 Dietitian and whilst we endeavour to keep the information up-to-date and correct, we make no representations or warranties of any kind, express or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the website or the information, products, services, or related graphics contained on the website for any purpose. Any reliance you place on such information is therefore strictly at your own risk. In no event will we be liable for any loss or damage including without limitation, indirect or consequential loss or damage, or any loss or damage whatsoever arising from loss of data or profits arising out of or in connection with the use of this website. Through this website, you are able to link to other websites which are not under the control of 121 Dietitian. We have no control over the nature, content and availability of those sites. The inclusion of any links does not necessarily imply a recommendation or endorse the views expressed within them. Every effort is made to keep the website up and running smoothly. However, 121 Dietitian takes no responsibility for and will not be liable for the website being temporarily unavailable due to technical issues beyond our control.  

Useful Links

Useful Links Below you will find a selection of useful links to trusted UK health organisations, professional bodies and evidence-based resources. These useful links are provided to help you access reliable information and additional support for a wide range of health conditions. Trusted Useful Links for UK Health and Nutrition Support British Dietetic Association (BDA) The British Dietetic Association is the professional body for dietitians in the UK. In practice, dietitians are qualified and regulated health professionals who assess, diagnose and treat dietary and nutritional problems at both individual and public health levels. This useful link explains the standards that guide professional dietetic practice in the UK. Health and Care Professions Council (HCPC) Importantly, the professions regulated by HCPC have protected titles under UK law. Therefore, professionals must be registered to use these titles, including Dietitians. This useful link explains how regulation protects patients and the public. Food Standards Agency The Food Standards Agency is a non-ministerial government department in the United Kingdom. In addition, it is responsible for protecting public health in relation to food in England, Wales and Northern Ireland. As part of these useful links, it provides trusted food safety information. Department of Health and Social Care The Department of Health and Social Care supports ministers in leading the nation’s health and social care services. As a result, it plays a key role in helping people live healthier, more independent lives for longer. This useful link highlights national public health priorities. Diabetes UK Diabetes UK supports people across the UK to understand their risk and take action to reduce it. Furthermore, the charity raises awareness, supports healthier choices and funds ground-breaking research. This useful link provides support for individuals and families affected by diabetes, Allergy UK Allergy UK is a British medical charity supporting adults and children with allergies. In addition, it was founded in 1991 as the British Allergy Foundation. In 2002, the organisation became known as Allergy UK. Since its founding in 1991, it has provided education and support to those affected. Coeliac UK Coeliac UK is a UK charity supporting people with coeliac disease. The condition affects around 1 in 100 people and is more common in women than men. In addition, it is associated with a skin condition called dermatitis herpetiformis. This useful link provides guidance for managing a gluten-free diet. Heart UK Heart UK is the UK’s only cholesterol charity. In particular, it provides support and information for families and health professionals. Furthermore, it works to influence healthcare services across the UK. This useful link offers information about cholesterol and heart health. National Institute for Health and Care Excellence (NICE) NICE develops national recommendations and guidance for health and care professionals. Consequently, it helps ensure consistent, evidence-based care across the UK.  These links are provided for general information and educational purposes. However, they do not replace personalised advice. If you would like tailored support, please visit our Gut Health Course page or Contact 121 Dietitian directly to discuss your individual needs.

BMI Calculator

BMI Calculator How to Check your BMI using a BMI Calculator You can use a BMI calculator to check whether you fall within a healthy weight range. To do this, you will need your current weight in kilograms (kg) and your height in centimetres (cm). The BMI calculator uses these measurements to produce a number called your Body Mass Index (BMI). This number helps indicate whether your weight is within a healthy range for your height. You can calculate your Body Mass Index using the BMI calculator below. Understanding your BMI Result Underweight Being underweight may be a sign that you are not eating enough, or that an underlying health issue may be affecting you. If your BMI result falls into this category, we can support you with personalised nutritional advice to help bring your weight back into a healthier range. We create a detailed programme tailored to you, including recipes and a shopping list, to make the process as simple and practical as possible. Healthy Weight Reaching a healthy weight range is fantastic. However, it is important to remember that health is not only about a number on the scale. Instead, it involves finding a balance that suits your individual body composition, including fat stores and muscle mass. Maintaining this balance is important because it can help reduce the risk of developing future health concerns. Higher weight range If your BMI result places you in a higher weight range, there is a good chance you may have tried several times to change this. Many people find weight management challenging without the right guidance and support. Weight management is a specialist area at 121 Dietitian. Over the years, we have helped thousands of people make sustainable changes that allow them to improve their health while still enjoying life. Typically, success comes from combining a personalised nutrition plan with appropriate physical activity. BMI in the obese range If your BMI falls into the obese range, the idea of losing weight can sometimes feel overwhelming or isolating. Like many people in this category, you may have tried different approaches or general programmes before and found yourself returning to your previous weight. However, with the right support and structure, lasting change is possible. At 121 Dietitian, we work closely with you to ensure your plan is sustainable and suited to your health needs. Improving long-term health often takes time. In many cases, it may take several months to optimise different aspects of your health before meaningful and sustainable weight loss occurs. For example, blood tests may sometimes be recommended, and we will guide you through this if needed. You will receive a personalised programme and ongoing support, with monitoring for up to a year to help you stay on track and achieve your goals. BMI for black, asian and other minority ethnic groups Research shows that individuals from Black, Asian and other minority ethnic groups may have a higher risk of developing certain long-term health conditions, including type 2 diabetes. For adults from these groups, health risks may increase at lower BMI levels: BMI of 23 or above: increased health risk BMI of 27.5 or above: high health risk Need help understanding your BMI? If you have any concerns about your BMI, diet, or nutrition, we would be happy to support you. You can also explore our blog: ‘Weight Loss – Are You Struggling?’ and How to lose weight for good! If you would like personalised guidance, you can book a 121 Dietitian programme using the link below. Book Now