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Welcome To 121dietitian 121 DietitianYour Nutrition Experts Achieve your wellness goals with personalized guidance, expert support, and sustainable habits for a healthier, happier you. Find out how we can help 30+ Years of experience 30+ Years of experience About Us Gillian Killiner – About 121 Dietitian UK leading Dietitian Gillian Killiner provides tailored nutritional advice and services to clients and the corporate sector. In 2008, after 12 years in the NHS as a specialist Dietitian, Gillian realised there was a need to offer patients detailed bespoke dietary advice, and offer businesses a way to improve staff health and well-being. 121 Dietitian was born. Hormonal imbalances GUT health Disordered eating Resistant weight loss Weight gain Sports nutrition Learn More Our Services We have created the best Personalised programmes for you… Click to Book Today Gut Health & Weight Loss Our aim is to help you fix your gut symptoms so you can go on to achieve your weight loss goals while also improving your overall health and wellbeing. If it is weight gain you need we do this too… Weight loss for life Our expert dietitians use the latest research to help you achieve your weight loss goals safely and effectively, whilst also improving your overall health and well-being through tailored dietary advice… Cancer Nutrition Our highly skilled Specialist Dietitian will carefully assess your dietary requirements, address any concerns, and develop a tailored plan to support your health…. Fixing Metabolism A deep dive program designed to address fatigue, feeling cold, poor sleep, low mood, low energy, and low metabolic symptoms. It also tackles your ongoing weight concerns. Taster Plus A total of five hours of dedicated Dietetic time, we’ll work closely with you to develop a plan that addresses your unique needs and goals for prevention or optimisation…. Diabetes nutrition Tailored to meet your individual needs, extending beyond the management of pre or type 2 diabetes. This program involves checking bloods, provding continuous dietary support to optimise your health outcomes…. Sports Performance You will receive five hours of dietetic time with one of our team of experts. Our specialist will provide tailored nutritional guidance to enhance your athletic performance and overall well-being.. Gut Health We offer a wide range of programs to ensure the resolution of your unpleasant symptoms check out our new GUT COURSE!! All optimize your overall gut health and wellbeing. Reflux, Diverticular, IBS, IBD, SIBO…. Introduction Gut Health If you’ve been dealing with stubborn gut issues like, wind, bloating, constipation, diarrhoea, pain and fatigue, even after tests and doctors’ visits, our new 121Dietitian Gut Health Program is here to help. This isn’t just another quick fix—it’s a proven, expert-led solution. Through self-paced modules, video tutorials, and personalised guidance, you’ll regain control over your digestive health in just 10 days. See more details on our GUT HEALTH COURSE page and scroll to subscribe for the Goal Setting Freebie. Learn More Invest in Your Health Series We are excited to announce our new “Invest in Your Health Series” – a range of online programs designed to support you in taking control of your health. These programs offer expert guidance on key areas like gut health, blood sugar management, and overall wellness, helping you achieve sustainable results. Watch the accompanying video where Gillian explains more about the series and how these programs can transform your health journey. Learn More We provide services for you Gut Health Programme Show More Taster Plus Programme Show More Weight Loss For Life Programme Show More Gut Health & Weight Programme Show More Sports Nutrition Show More Cancer Nutrition Show More Diabetes Nutrition Show More Fixing Metabolism Show More Our Partners 121 Dietitian is proud to have been published in Suffer from IBS?We Can Change Your Life! Up to 95% success rate Get in touch to learn how we can support you with the new low FODMAPs diet get in touch Success Stories 30+ Years Experience Helped 1000’s of clients One to one or online Testimonials See Reviews From Our Clients Thank you to gillian from 121 Dietitian for the care and attention you gave me having ibs for 20 years it’s been so good that someone listened and was able to gave me the help I have needed for so long it was worth all the change thank you for this. Dorothy Haveron So happy with the results, I would definitely recommend Gillian, after taking her advice and sticking to her plan I have no more bloating and have lost weight and feeling better in general. Thank you so much Gillian I really appreciate all your help. Veisha Evans 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. Jay Rafferty Read all of our reviews
PMS Top 10 food tips to reduce symptoms
Up to 75% of women will experience premenstrual syndrome (PMS) at some point in their reproductive years. Symptoms of PMS include mood swings, exhaustion, bloating, and cravings. As a specialised dietitian, I have personally witnessed the transformative power of nutrition in lowering PMS symptoms and enhancing quality of life.
It is commonly believed that avoiding foods and drinks like fat, chocolate, processed sugars, caffeine, fizzy minerals, and alcohol can make symptoms worse for those who consume them. Depending on your symptoms, health, and dietary habits, this may be beneficial. However, did you know that there are a variety of foods that are simple to include in your diet? These foods are not only perfect for people with PMS, but everyone can benefit from them!
The Express Programme
The Express Programme – Simple, Effective Health Solutions Not every health concern requires a complex or long-term plan. Instead, for those seeking straightforward, tailored advice, the Express Programme offers a simple and effective solution. In just two sessions, you’ll receive expert guidance for your specific health concern, all for an excellent value of £120. Specifically, this includes: 30-minute consultation – Available online or over the phone, providing personalised advice tailored to your individual needs. Follow-up summary – A clear and concise written recap of your consultation, so you have all the key information to refer back to. 15-minute phone review – A short check-in to ensure you are progressing well and to answer any additional questions. This streamlined and highly practical Express Programme is designed to deliver results without overwhelming you. As a result, whether you want to improve your diet, manage a minor health concern, or optimise your lifestyle, you can take clear and confident action. If you’re ready to take the next step, book your Express Programme session below and begin your journey towards better health today. Book Now FAQ Section: The Express Programme Welcome to the FAQ section for our Express Programme. To help you understand how this works in practice, we’ve answered some of the most common questions below. However, if you need further clarification, please don’t hesitate to contact us directly. What is the Express Programme? It is a simple, effective health consultation designed to provide personalised advice without the need for an extensive treatment plan. Because of this, it is ideal if you are looking for focused guidance in a shorter format. What does the express programme include? The Express Programme includes: A 30-minute consultation (online or by phone) A written follow-up summary of key recommendations A 15-minute phone review to monitor progress Together, these elements ensure you receive practical advice as well as brief ongoing support. Who is the express programme suitable for? It is suitable for individuals who want to: Improve their diet Address a straightforward health concern Optimise lifestyle habits Gain professional reassurance about their nutrition However, more complex medical concerns may require a more comprehensive programme. how much does the express programme cost? Overall, the Express Programme costs £120, offering excellent value for personalised dietetic guidance delivered by a specialist registered dietitian. how can i book the express programme? To make things easier, booking is simple. Click the “Book Now” button on this page to access our secure Practice Better portal and select a suitable appointment time. Is the consultation available online? Yes. The 30-minute consultation can be conducted online or over the phone, making the Express Programme flexible and convenient. will i receive a follow-up after my consultation? Yes. After your consultation, you will receive a written summary outlining your personalised advice. In addition, the 15-minute review ensures you feel confident implementing your plan. what if i have additional questions after my consultation? If you have additional questions, the included phone review allows you to raise them. Therefore, you are not left without support after your initial consultation. what should i prepare before my consultation? To get the most from your consultation, please prepare: A 3-day food diary A list of current symptoms (if relevant) Any specific health goals you would like to discuss By preparing in advance, you ensure the session is productive and tailored to you. how can i contact you if my questions aren’t answered here? If you still have questions about the Express Programme, please email info@121dietitian.com, and we will be happy to assist you. For more detailed information, visit our website or get in touch with us directly. We look forward to helping you on your journey to better health! Book Now
FODMAP Reintroduction: A Comprehensive Guide
FODMAP Reintroduction: A Comprehensive Guide If you’ve been following a low FODMAP diet to manage your digestive issues, you might be wondering what comes next. After the elimination phase, where you cut out high FODMAP foods for a few weeks, it’s time for the reintroduction phase. This phase is crucial for understanding which specific FODMAPs trigger your symptoms and how much of them you can tolerate. In this article, we’ll explore the FODMAP reintroduction process in detail, its importance, and provide a case study to illustrate how it works. What is FODMAP? FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that some people find hard to digest. They can lead to symptoms like bloating, gas, stomach pain, and changes in bowel habits, especially in those with Irritable Bowel Syndrome (IBS). The low FODMAP diet helps reduce these symptoms by eliminating high FODMAP foods. What is a Diversity Diet? A diversity diet, simply put, is an eating pattern that includes a wide variety of foods from all food groups. It’s not about restricting certain foods or following strict rules, but rather about embracing a broad range of nutrients through different food choices. The concept is based on the idea that no single food contains all the nutrients we need for optimal health. By eating a diverse range of foods, we increase our chances of getting all the essential nutrients our bodies require. You would be surprised at how many people do not eat a diverse diet and feel happy eating the same foods over again. Unfortunately, f these foods are ultra processed and beige this is not recommended for longer-term health risks. An unhealthy diet increases blood pressure, diabetes, heart disease, cancer, obesity mental health issues and much more. Why is FODMAP Reintroduction Important? The reintroduction phase is essential for several reasons: Identify Specific Triggers: Not everyone reacts to all FODMAPs. Reintroduction helps pinpoint which FODMAP groups cause symptoms for you personally. Determine Tolerance Levels: You may be able to tolerate small amounts of certain high FODMAP foods without triggering symptoms. Increase Diet Variety: A long-term, strictly low FODMAP diet can be unnecessarily restrictive and potentially lead to nutritional deficiencies. Support Gut Health: Some FODMAPs are prebiotics that feed beneficial gut bacteria. Reintroducing tolerated FODMAPs helps maintain a healthy gut microbiome. Improve Quality of Life: Knowing your specific triggers allows for a more flexible, varied diet while still managing symptoms. The Reintroduction Process The FODMAP reintroduction phase typically follows these steps: Baseline Before starting the reintroduction, ensure you’re experiencing minimal symptoms on the low FODMAP diet. This is important because it gives you a clear starting point. Choose a FODMAP Group Select one FODMAP group to test. Common starting points are fructose or lactose, as these are single sugars and often easier to challenge. Here are the main FODMAP groups: Fructose: Found in honey, apples, and high-fructose corn syrup. Lactose: Found in milk and dairy products. Fructans: Found in wheat, onions, garlic, and certain fruits. Galacto-oligosaccharides (GOS): Found in beans and lentils. Polyols: Found in certain fruits like cherries and blackberries, and in artificial sweeteners. Select a Test Food Choose a food that contains only the FODMAP you’re testing. For example, if you’re testing fructose, you might choose honey or a ripe mango. Challenge Protocol Follow this protocol for each FODMAP group as designed by your gut health Dietitian: Monitor Symptoms Keep a detailed record of any symptoms that occur during the re-challenge. This is crucial for understanding how your body reacts. Washout Period After each challenge take a break. This period allows your gut to settle before introducing another FODMAP. Repeat Continue this process with each FODMAP group until you have tested all of them. Interpreting Results After each challenge, you’ll fall into one of these categories: No Symptoms: You likely tolerate this FODMAP well and can reintroduce foods from this group into your diet. Mild Symptoms at a Higher Dose: You may be able to tolerate small amounts of this FODMAP but should avoid larger quantities. Significant Symptoms: This FODMAP is likely a trigger for you and should be avoided or limited in your diet. It’s important to remember that tolerance can vary not just between FODMAP groups, but also between foods within the same group. For example, you might tolerate the fructans in wheat but not in onions. Case Study: Emily’s FODMAP Reintroduction Journey Let’s look at a case study to illustrate how the FODMAP reintroduction process works in real life. Background Emily is a 52-year-old woman who has been struggling with IBS symptoms, including bloating, gas, and abdominal pain for many years on and off till this year it became continuous and unbearable. After consulting with Gillian Killiner a Gut Health Specialist dietitian, she was advised on the low FODMAP program which she completed to manage her symptoms. During this time, she eliminated high FODMAP foods and focused on low FODMAP options using the 121 Gut Health Program, recipes and shopping list. The Reintroduction Phase After the low FODMAP elimination, Emily felt significantly better. Her gastrointestinal symptoms had completely gone, and she was ready to start the reintroduction phase. Fructose Challenge Result: Emily found she had a limited tolerance for fructose. So now can be confident to avoid larger quantities. Lactose Challenge Result: Emily tolerated lactose well and reintroduced dairy products into her diet. Fructans Challenge Result: Emily has a low tolerance for fructans so again can modify her diet to match her tolerance. GOS Challenge Result: Emily can tolerate GOS in moderate amounts but should be cautious with larger servings. Polyols Challenge Result: Emily was fine for polyols. Final Results By the end of the reintroduction phase, Emily discovered her tolerance levels to each FODMAP group. This knowledge allowed her to personalise her diet to avoid trigger foods while reintroducing others, resulting in a more varied and enjoyable diet with continued symptom management. Common Challenges and Solutions While the reintroduction phase is essential, it can also present challenges. Here are
Waist to hip ratio
Understanding Your Waist-to-Hip Ratio – A Key Indicator of Gut Health We are always looking for ways to improve our health but how do you know what to check to tell if there is a problem? Well, one simple yet powerful measurement can provide valuable insights into your overall health, including your gut health: is the waist-to-hip ratio (WHR). In this blog we are going to explore the significance of the waist-to-hip ratio, how to measure it correctly, and its connection to gut health. What is the Waist-to-Hip Ratio? The waist-to-hip ratio is a measurement that compares the circumference of your waist to that of your hips. This measurement known as a “ratio” is considered a more accurate indicator of health risks associated with where your weight is distributed on your body than the well-known measurement called the body mass index (BMI) which is not that sensitive. The waist-to-hip ratio is a great ratio to use in addition to the (BMI) identifying issues with body composition and potential health risks. You want to be metabolically healthy. What this means is that your body can act in response to food in a beneficial way that reduces your risk of conditions such as obesity, type 2 diabetes, heart disease, stroke, kidney disease, and non-alcoholic fatty liver disease in addition to a healthy gut. Research from the American Diabetes Association suggested that WHR is more accurate than BMI for predicting the risks of cardiovascular disease and premature death. A study with more than 15,000 adults showed that a high WHR was linked to an increased risk of early death — even in people with a moderate BMI. Certain people unfortunately won’t be able to get an accurate measure using WHR, including people who are shorter than 5 feet tall and people who have a BMI of 35 or higher. WHR is also not recommended for use in children. How to Measure Your Waist-to-Hip Ratio: To calculate your waist-to-hip ratio, its really easy all you need to take are two measurements: I suggest taking your measurements in the morning, after using the bathroom, ideally in just underwear without additional clothing around your waist and hips. Waist Measurement Stand up straight and breathe out gently. Find the midpoint between the bottom of your ribs and the top of your hips (usually just above your belly button). Wrap a tape measure around your waist at this point. Make sure the tape is snug but not digging into your skin. Measure this breathing out normally. Hip Measurement Stand with your feet together. Measure around the widest part of your hips and buttocks. Ensure the tape measure is level all the way around. To calculate your waist-to-hip ratio: Divide your waist measurement by your hip measurement. For example, if your waist is 80 cm and your hips are 100 cm, your waist-to-hip ratio would be 0.8. A healthy waist-to-hip ratio is For men: below 0.9 For women: below 0.85 A higher ratio indicates more fat stored around your waist, which is associated with a higher risk of health problems. The Connection Between Waist-to-Hip Ratio and Gut Health Your waist-to-hip ratio is more than just a number; it’s a window into your gut health. Here’s how: Visceral Fat: A higher waist-to-hip ratio often indicates more visceral fat – the fat that surrounds your organs, including those in your digestive system. Excess visceral fat can lead to inflammation and disrupt the balance of your gut microbiome. Inflammation: Abdominal fat is metabolically active and can produce inflammatory substances. This chronic low-grade inflammation can negatively impact your gut health, potentially leading to issues like leaky gut syndrome. Hormonal Balance: Your waist-to-hip ratio can reflect hormonal imbalances, which can affect gut function. For instance, high cortisol levels (often associated with stress) can lead to increased abdominal fat and disrupt gut health. Digestive Issues: A higher waist-to-hip ratio is often associated with digestive problems like bloating, constipation, and acid reflux. These issues can be both a cause and a consequence of poor gut health. Improving Your Waist-to-Hip Ratio and Gut Health If your waist-to-hip ratio is higher than the recommended range, don’t worry. There are several steps you can take to improve both your ratio and your gut health: Diet: Focus on balanced, flexible diet rich in fibre, which feeds beneficial gut bacteria. Include plenty of fruits, vegetables, whole grains, and legumes. Exercise: Regwaist-to-hip ratio. ular physical activity, especially a combination of cardio and strength training, can help reduce abdominal fat and improve your Stress Management: Chronic stress can lead to increased abdominal fat storage. Incorporate stress-reduction techniques like meditation, yoga, or deep breathing exercises into your routine. Sleep: Adequate sleep is crucial for maintaining a healthy gut and managing weight. Aim for 7-9 hours of quality sleep each night. Hydration: Drinking plenty of water supports digestive health and can help manage weight. Your waist-to-hip ratio is more than just a number; it’s a valuable indicator of your overall metabolic health, and a good indicator that your gut health may not be optimal. By understanding and monitoring your waist-to-hip ratio, you can gain insights into potential health risks and take proactive steps to improve your gut health and overall well-being. Remember, small changes in diet, exercise, and lifestyle can lead to significant improvements in your waist-to-hip ratio and, consequently, your gut health. This article offers a high-level view and we must consider various factors that can impact waist-hip ratio. These factors include acute illness, surgery, accidents, pregnancy, and breastfeeding, which should be excluded when taking measurements. Additionally, during specific periods such as these, measurements may be inaccurate, and other health parameters including blood tests, temperature, energy levels, mood, and muscle strength should be considered for maintaining optimal health. Menopause, especially perimenopause, is a time of fluctuating weight due to hormonal changes, which can make waist-hip ratio measurements unpredictable. It’s advisable to continue monitoring every 2 months, even if the trend is not as desired. During this time, it’s important to focus on eating