Team

Katie Wilson Katie is a registered Dietitian with over 4 years’ experience working in both the public and private sector. Her Undergraduate degree was at Queen’s university (BSc. Honours) where she studied Food science and Nutrition. Her Post-graduate degree in Dietetics was at Univeristy of Chester -and since this Katie has been working within the NHS both in hospital and Community covering nutrition support, Cancer, Gastroenterology- Crohns and IBS, Weight Management, Type II diabetes and more. Katie started freelancing in 2022 and has own super podcast (“The Better Bite”) Dietitcs Specialties include: Nutrition Support T2DM IBS intuitive eating Katie is particularly passionate about supporting clients to improve their health through a weight neutral lens without weight stigma, and find food freedom. A great fit for us here at 121 Dietitian. In her spare time, Katie loves going on long walks while listening to true crime podcasts, or pushing her limits by completing a tough workout! She winds down by escaping into a good book or rewatching one of her favourite sitcoms!  (Modern Family, Friends or the US Office)  

Fostering Positive Body Image in Weight Management: Insights from a Registered Dietitian

Positive Body Image In a world bombarded with conflicting messages about weight and body image, it is crucial to seek guidance from experts who can provide evidence-based perspectives to give you a Positive Body Image. As a registered dietitian, I have immersed myself in the world of weight management and body image over the past 26 yrs, blending scientific knowledge with a compassionate approach. In this blog, I will be exploring a few different areas of balanced nutrition, mindful practices and enabling self-acceptance. With my expertise in this area, I hope to encourage individuals to believe they can too reach these goals. The Balancing Act of Weight Management: Weight management is a delicate balance between nurturing our bodies and maintaining a healthy weight. Instead of succumbing to fad diets or quick fixes, the focus I believe is on sustainable lifestyle changes that support overall well-being. As a registered dietitian, and a Hashimoto’s sufferer myself (Gillians Story) I promote a comprehensive approach that encompasses fixing the gut, checking bloods, balancing nutrition, portion control, regular physical activity, mindful eating and much more. By embracing this full-body holistic perspective, we can release the handbrakes and build a healthy relationship with food and establish habits that nourish both our bodies and minds. I firmly believe in focusing on internal well-being from the outset and the rest will fall into place. A great analogy: Just as you don’t fix the exhaust when you see blue smoke, but rather fix the engine, the same is true for our bodies. The first step… Is by making contact and believing you are good enough to make the changes with professional help. Nurturing Positive Body Image: Positive body image is not solely defined by societal standards, but rather by our perception of ourselves and how we feel in our own skin. I’m familiar with society’s unrealistic standards of beauty, and the negative effects this has on people. In the 80s, when I was growing up magazines featured skeletal models, sharing harmful advice and contributing to a culture of self-loathing. We’ve been exposed to this kind of advertising while shopping, socialising and browsing online. It has been actively encouraged and continues to be an integral part of the digital experience. By self-compassion, and surrounding ourselves with positive influences, we can begin to redefine body image on our own terms. This journey towards positive body image is not straightforward or easy, but it starts with us all, men and women, acknowledging our worth beyond physical appearance and embracing our unique qualities. I have had the privilege of helping and watching thousands of people move from being stuck fearful, depressed and alone to taking control, finding their inner harmony and sparkle with life again as they emerge from feeling trapped. It is honestly the best feeling ever. Empowering a Positive Body Image through Education: Education plays a pivotal role in transforming our understanding of weight management and body image. With over 25yrs of sifting right from wrong, my role has never been more important as I provide my patients with personalised, accurate, and reliable information about nutrition, debunking myths and misconceptions that often fuel unhealthy behaviours. Understanding the science behind weight management allows for informed choices, and healthier eating patterns, and allows for realistic goals that work with our individual needs and preferences. Education equips us with the tools necessary to navigate the complex landscape of weight management and body image with confidence. Cultivating a Supportive Environment: Creating a supportive environment is vital in the journey towards positive body image and sustainable weight management. Toxic people and toxic messages are hugely influential on all ages, social media driving this every minute of every day. Definitely surrounding ourselves with people who inspire and support us can build resilience and reinforce the importance of self-care. By seeking professional guidance from registered dietitians and engaging in support networks, you can navigate challenges, celebrate achievements, and share experiences in a safe and understanding space. Conclusion: Weight management and body image are multifaceted topics that require a nuanced approach. With my experience and qualifications as a registered dietitian, I know what works. A balance of a healthy gut, optimal nutrition, being active, mindful practices, and self-acceptance is the first level, If required blood testing and genetics (nutrigenomics) may be required to work a little more under the bonnet! Remember, you are not alone in this process. Seek the guidance of registered dietitians and surround yourself with a community that values your well-being beyond societal expectations. Together, we can unlock the handbrakes to assist any concerns you have with your weight and build a strong and positive body for a happier, healthier future. So, what to do next or anything else.. If you are needing help with your weight and body image worried you have a poor diet or ongoing stress and wish to change your eating habits or need help optimising the foods you eat and are not sure what programme to select, please do contact us. We would love to help you or your family and friends with any nutrition-related queries big or small. If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Do visit our YouTube Channel for more on keeping your health optimal. If you are interested in how I overcame my Thyroid Autoimmune Condition do check out the About section below Before you go please check out our 121 Dietitian Shop created specifically for optimising your health. Gillian x

Wegovy – New Diet Drug

Wegovy – New Diet Drug   121 Dietitian is excited by the launch of the New Diet Drug Wegovy for weight loss and obesity. A game changer for weight loss, but not without consequences. If you decide this is for you, you need to ensure you get the maximum results possible. As weight loss experts 121 Dietitian wants the best for you, we are seeing a massive push on online prescribing. What support do you get with this????? In most cases, it is lip service and not personalised. These drugs are not a quick fix, they are expensive, require 18 months of time commitment and stop working when you don’t inject. So what can you do? How to get maximum results with Wegovy- new diet drug If you decide Wegovy is for you. You may be surprised to read that the only way to get maximum results is by working with a Specialist. Dietitians like us here at 121 being the gold standard! Wegovy is not the golden ticket to weight loss. We know and have many years of experience assisting thousands of people with optimising their diet and health for life. Wegovy what you need to know As a Dietitian for nearly 30 years, I have watched many drugs come and go regarding weight loss. Wegovy is one of the newer kids on the block. Big breakthroughs have been the headlines over the years and many people eager to get their hands on the latest launch, pay big bucks for something they know nothing about. Creating drugs to allow for a substantial amount of weight loss without serious side effects is the dream for many pharmaceutical companies and many attempts have been made. In this blog, I hope to provide you with all you need to know about these medications the positives and negatives of taking these drugs and what alternative may work better for you long term. How Do These Anti-Obesity Drugs Work? In normal digestion, the gut secretes hormones after food intake, stimulating insulin secretion. These pharmaceutically created peptides (Wegovy) mimic these same gut hormones and provide more GLP-1 to flood the system and allow for additional weight loss. Wegovy and Mounjaro work differently in the body but both keep you fuller for longer by delaying gastric emptying, increasing insulin sensitivity, decreasing glucagon, and reducing high glucose levels. Both drugs reduce triglycerides, LDL and raise HDL cholesterol, along with reducing blood pressure. Who is eligible for Wegovy? Wegovy is intended for use by adults aged 18-75 who have a BMI of 30 or above, or a BMI of 27 or above AND a weight-related health condition such as (asthma, cardiovascular disease, depression, diabetes, fatty liver disease, gallbladder disease, high blood pressure, a history of certain cancers, osteoarthritis or gout, or polycystic ovary syndrome (PCOS). Side effects of Wegovy – New Diet Drug Something that is often overlooked or underplayed is the side effects of drugs. For Wegovy and Mounjaro (Tirzepatide) include nausea vomiting abdominal pain constipation diarrhoea There is a concern of 4.5 x higher intestinal obstruction in 25,000 people studied. Fatigue and headache are also very common, mainly as doses increase. Other common side effects include: feeling lightheaded excess passing wind gastroesophageal reflux injection site reactions hair loss hypoglycemia in patients with type 2 diabetes Less common side effects have been noted with these drugs including allergic reactions gallstones (which can occur with a large amount of weight loss) the potential of medullary thyroid cancer You are also at risk of acute kidney injury. In rare cases, there can be serious side effects, such as pancreatitis or anaphylaxis. A list NOT to be ignored. How is Wegovy Given and Practical Considerations Wegovy (Semaglutide), is in a prefilled self-injection delivered under the skin in the arm, abdomen or thigh. 0.25 mg for a month, increasing monthly to a maximum dose of 2.4 mg in the 5th month. It takes a year to 18 months to have full effect. As with any medication, there are positives and negatives and I have spent most of the last 15 years in my clinics trying to reduce my patient’s medication lists where possible! I am aware however that some medications are beneficial, and it is a major hope that these drugs will genuinely assist in weight loss for the select individual. One thing for sure is that they do seem to be a better option than bariatric surgery which is a blog for another day! Currently, the hype is big and no doubt we will find out more as time goes by, but for now, I prefer to recommend you don’t get swept up too soon and spend extortionate amounts of money without doing the following first. Wegovy -Work with a Dietitian Obesity is a complex, chronic disease with multifactorial causes, and taking a drug and expecting life-changing weight loss is too simplistic. For those seeking to improve their health and lose weight and really stuck these drugs may be a short sharp kickstart but no more. It is clear from the research that when people stop taking Wegovy/Ozempic, they rapidly regain the weight. It is very expensive and there are important issues that need to be highlighted regarding everyday considerations like how alcohol impacts blood sugar control, fasting, health risks and other medication interactions. Verdict on Wegovy – New Diet Drug  As a Dietitian, I have been asked repeatedly about weight loss drugs. I always consider all options and for the greater good of all who may be thinking about using these and believe in working on lifestyle, diet and fitness interventions first or alongside any targeted medication. I am concerned that vulnerable people who are really in need of significant weight loss may need to stay on Wegovy indefinitely in order to maintain any weight loss achieved, and this definitely raises concerns about long-term use. As 121 Dietitian offer weight loss services it is something for you to consider. You can invest in a 121 Dietitian programme, the

Intuitive Eating – myth busting

Myth Busting Intuitive Eating One of the biggest misconceptions is about intuitive eating.  People fear that if they are not following a strict diet then they can’t lose weight, which is thankfully far from the truth… Intuitive eating = eating perfectly all the time This is not the case. So if this is you, don’t fear, read on and I explain this in more detail. There are so many different factors involved in intuitive eating it is not about eating perfectly 100% of the time, this is just not required. What is intuitive eating? In a nutshell -Intuitive eating is making food choices at each meal and snack that are not from a controlling plan but are focused on natural unprocessed sources that suit: your body composition your background your cooking skills your time limits your wallet your health and much more How is intuitive eating different from a diet? Intuitive eating is thankfully very different from traditional dieting. In traditional dieting, rules and numbers are created based on crude figures like your weight and height which are frequently inaccurate. These numbers are to be met each day strictly. The type, quality of food and lifestyle are not factored in and these are important. For example, you can eat a ton of sugar-free and fat-free foods and drinks to meet low kcals or eat a packet of processed nitrate-full meats to meet your protein. These pro-inflammatory options impact negatively on gut bacteria, hormones, insulin release and appetite signalling and keep you stuck in a vicious circle. Intuitive eating is, fortunately, the opposite where you learn to enjoy food and understand what your body needs micronutrients included. No number crunching is involved. Fortunately, there are no foods off-limits but it requires a different mindset and an understanding of how your diet fuels you long-term and keeps you happy. SO -NO QUICK NASTY FIXES! YAH!   Can you eat intuitively and lose weight? Yes, Yes, Yes and most importantly intuitive eating is adaptable for life and all the variety that comes with it. Intuitive eating allows you to go on holiday, go out with friends, enjoy parties and BBQs, with no guilt attached selecting the right foods and moving on. How do people lose weight through intuitive eating? Instead of weighing your food, counting calories, stressing you are not meeting macros, and feeling miserable in the process, you eat according to your day and what makes you feel fueled and happy. That doesn’t mean junk,  takeaways, cookies and buns. It is finding the foods that will assist your health both physically and mentally that you will enjoy. Feeding and fueling the correct gut bacteria reduces inflammation and most importantly fixes the stress and guilt around food. What does intuitive eating look like? A popular question and one again that needs to be suited to you as an individual taking into account: Your age, your health status, your sex, your weight, your height, your ethnicity, your cooking skills, your time, your activity, your stress, your sleep, your fluids and possibly more. The bottom line all needs to be factored into this. Simple options include regular meals made from suitable: natural good quality proteins varied and colourful vegetables regular fruits in suitable amounts – not made into smoothies healthy natural fats high fibre carbohydrates Get these in at each meal and you are on the right path.  Is intuitive eating healthy? Studies have found that intuitive eating has positive nutritional outcomes compared to restrictive dieting plans. With letting go of strict control there is instantly less stress, better sleep, and an understanding of real hunger and appetite. Since intuitive eating does not come with specific diet plans, intuitive eaters learn to consume a wide variety of foods, are more likely to get the benefits of well-balanced nutrition and most importantly stick with it long term no yo-yo dieting. Is Intuitive eating dangerous? NO intuitive eating is not dangerous but you must trust your ability to eat the best choices when you feel hungry and stop when you have had sufficient. Undereating or overeating in any diet will be dangerous. Intuitive eating benefits There are many benefits: insulin sensitivity, happy mood, weight loss, not feeling you are on a diet, and consuming not only macros but micronutrients too! My intuitive programmes keeps it real as here at 121 Dietitian we prefer the 80-20 rule where you have a little bit of what you like at a time in the day that works for you.  This allows you to feel less isolated and keeps you on track for life. A WIN-WIN! Hunger is Affected by What You Eat Definitely, if you get the balance wrong and eat what you like from the wrong choices then hunger will not be addressed. Refined carbs and processed foods with lots of sugar messes up hunger cues so you will remain tempted by the foods that derail you and keeps you feeling miserable. I can’t count the number of times that I have patients call to tell me they no longer crave the rubbish they were addicted to. Honestly it’s the best feeling ever. How do I know if I’m hungry with intuitive eating? Headaches, tiredness, feeling short-tempered, thinking about food, lightheadedness, or feeling sick could all be signs of hunger – these should not be your ques to eat, it is far too late and a concern if these are your triggers to eat. You are more likely to reach for the wrong stuff. Keeping good blood sugar control from slow and low energy-releasing foods is the only way to assist this. Can you count calories and eat intuitively? Yes, you can and many people do. I am not against this option at the beginning if you need this to get it right and you are coming from strict counting. It can be daunting to chuck this all in so best to ease out while intuitive eating takes control! Kcal counting does take time and dedication and is

by Amazon Tomato Passata, 500g, Pack of 12

Tomato Passata, 12 packs x 500g
1 pack contains 2 servings
Suitable for vegetarian and vegan diets

Doves Farm Organic Brown Rice Spaghetti 500 g (Pack of 6)

Spaghetti is ideal for use at home
Ready in minutes
Especially tasty with a creamy sauce