The facts on fermented foods – what can they do for you…
With a rise in popularity for fermented foods in recent years comes a look at their impact on health. Here, Gillian gets clear on what fermented foods are and if they actually have a positive effect on health. What are fermented foods? Fermented foods and drinks have become very popular over recent years even though they have been consumed worldwide for over 13,000 years! Fermentation is the bacterial (or yeast) conversion of sugar and starch to acids and other by-products, including ethanol. The acidity not only prevents growth of bacteria in food that can spoil food and drink but also creates foods with an interesting sour, tangy flavour. Fermented local products include yogurt, beer and bread. Across the world fermented products include: Sauerkraut (‘sour cabbage’) from Germany, kimchi from Korea, kombucha from China and kefir from the Caucasian mountains. Any benefits from fermented foods? You can’t escape the supposed benefits of fermented foods as they have been touted all over the media. The main area of focus: probiotic content and gut health. A probiotic is defined as live microorganisms that can establish within the gut and provide a benefit to the host. With this interest has come an increased recognition for the importance of looking after our gut microbiota, both for gut and non-gut health outcomes. Finally emerging evidence from studies for fermented foods and health in humans has found to be positive re gut bacteria. Research has uncovered so many variables that could be at play so the outcomes are not always clear-cut. Some other interesting areas of research ongoing include: the possibility that fermentation can increase the iron bioavailability from cereals by reducing phytic acid content, which can stop your body absorbing iron. Certain bacteria can also synthesise nutritive compounds, including particular B vitamins all very interesting. Overall Fermented foods can be included as part of a balanced, healthy diet, although it should be recognised that some shop bought have a high salt content such as sauerkraut and kimchi. Fermentation is popular at home and if you do wish to commence this ensure you follow safe food hygiene practices and that you use the correct ingredients, conditions and storage for that particular ferment. Although the evidence for specific health benefits is still emerging, the taste, saving on food waste are all positive! We have loved making water kefir (we used these) the last few years and delighted that it tastes amazing while boosting gut health. Just remember if buying fermented foods in the supermarket that are processed by heat, baked or filtrated (e.g. pasteurised sauerkraut, sourdough) these are inactivate as this processing removes the microbes and will not contain live cultures. 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] Updated December 2022
Hashimoto’s And Me – Part 3…
Another six months on and I am delighted to let you all know that I have reversed my Hashimoto’s. I am more than delighted! My antibodies are below the 35 IU/mL, and it has been due to diet, supplements, exercise and lifestyle. My current lifestyle is still busy but I now try my best to keep on top of my workload and general daily pressure. I continued with my gluten-free diet, avoiding processed gluten-free products 99% of the time also. From an individual who naively followed the principles of a low fat diet in her twenties and scorned anyone who took supplements, always believing that your food gave you all the nutrients if you ate healthy, I have come a long way – unfortunately the hard way. And if you read my previous blogs you will know the changes I have made have been many. I now eat increased healthy fat choices and upped my vegetable intake further than I thought possible and I’m loving the changes. I see patients at my clinic daily who have chronic inflammation, PCOS, chronic fatigue syndrome, hypothyroidism, diabetes, obesity, high blood pressure and IBS, who all benefit from my new and ever expanding nutritional and medical research and knowledge. My message to you all is not to suffer in silence. You may have been through many tests that show nothing is wrong but don’t give up. You need a full MOT to be able to get to the root cause. Therefore I urge you to seek advice. 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.
Hashimoto’s Hypothyroidism – My Journey
Gillian’s Story Here, 121 Dietitian Founder and Lead Dietitian, Gillian Killiner, shares her experience of being diagnosed with Hashimoto’s hypothyroidism – an autoimmune under active thyroid condition. Through research, targeted dietary and lifestyle changes, appropriate supplements and exercise, she successfully brought her hypothyroid condition into remission. Read on to discover how she did it and how she can support you too. Invincible? Me? In my youth, I thought I was invincible. I tried to be everything to everyone. I empathised with others facing poor health and worked hard to help them improve. However, I never imagined that chronic illness – or hypothyroidism – could affect me. Over time, I stopped listening to my body. Despite a family history of autoimmune conditions, I pushed through symptoms instead of addressing them. Eventually, that stubbornness caught up with me. Now, living with an autoimmune thyroid condition, I understand the daily impact of hypothyroidism on a much deeper level. Although I would never have chosen this path, it has strengthened my ability to support patients with an under active thyroid more effectively than ever before. Hashimoto’s thyroiditis Hashimoto’s thyroiditis is an autoimmune condition in which the immune system attacks and damages the thyroid gland. Over time, this often leads to hypothyroidism, also known as an under active thyroid. Symptoms can vary widely – some sources list over 300 – which means many overlap with other illnesses. In addition, the condition can progress slowly. As a result, early blood tests may not detect hypothyroidism, leaving many people feeling unwell without clear answers. Hypothyroidism For many people with Hashimoto’s, hypothyroidism becomes the primary diagnosis. Standard treatment usually involves medication such as levothyroxine. At university and throughout my hospital career, I was taught that this was the full solution: take a tablet and symptoms improve. However, my own experience with hypothyroidism proved far more complex. My Hypothyroid Story My trigger was quinsy during my third pregnancy. The infection was severe. I spent three days in hospital on an IV drip. Doctors lanced my tonsils at the bedside, and bacteria drained into my gut. I eventually recovered and welcomed baby number three. Life, however, became intense. I ran a new business while caring for three small children. At the same time, I supported my disabled mother, who lived three hours away. With my husband travelling constantly for work, I told myself I was simply tired. Deep down, I felt awful. But I dismissed it. I blamed long hours, age, and stress. I was the classic “no-time-for-me” person. Ironically, I used to warn patients: “If you don’t look after your health now, you’ll have plenty of time later — because you won’t be able to work.” The Diagnosis: Hashimoto’s and Hypothyroidism Everything changed when I booked a Vitamin D test. Curiosity prompted it more than concern. When my blood results came back, I felt shocked – and strangely relieved. The panel confirmed: Hashimoto’s thyroiditis Hypothyroidism (underactive thyroid) Very low Vitamin D Suboptimal B12 Finally, there was proof. My symptoms were not all in my head. I started levothyroxine and gradually increased the dose under GP guidance. I expected to feel better. At first, I did – psychologically. I began prioritising my health. Others did too. But within four weeks, I felt worse. The dose increased again. And again. My blood tests eventually fell within the “normal” range. Yet I felt more unwell than ever. My GP referred me urgently to an endocrinologist and after reviewing my thyroid blood panel, he told me to “go take a holiday.” I felt dismissed. Technically, my hypothyroidism looked controlled on paper. In reality, I could barely function. If you have experienced persistent hypothyroid symptoms despite “normal” labs, you will understand that frustration. Severe Hypothyroid Symptoms At my lowest point, I did not believe I would make it to my next birthday. My symptoms included: Severe headaches Brain fog and confusion Extreme exhaustion Feeling like I was walking through concrete Chest and back pain Constipation Brittle nails and hair Irritated skin Cold intolerance Heart palpitations Insomnia and low mood This was not mild hypothyroidism. This was debilitating. Taking Back Control From that moment, I began researching deeply. I bought a medical thyroid textbook and joined the Health Unlocked forum. Further testing followed, and I refused to suffer silently. Eventually, I started combination therapy with T4 (levothyroxine) and active T3. Alongside this, I introduced targeted supplements and lifestyle adjustments. The change was noticeable. Symptoms began to settle. My energy improved. My brain fog lifted. For the first time since my hypothyroid diagnosis, I felt hope. The difficult Dietary Decision Before 2010, I was not a “remove foods” dietitian. I encouraged variety. I discouraged unnecessary restriction. But autoimmune disease challenged my thinking. I decided to remove gluten from my diet. It was a significant professional and personal leap. I wanted evidence. I wanted to test it myself before recommending it. Two years later, I remain gluten-free. I avoid processed gluten-free products 99% of the time. While not all symptoms vanished immediately, I believe the scientific direction is promising. Emerging research continues to explore links between gluten, autoimmunity, and Hashimoto’s thyroiditis. Reversing My Hashimoto’s Six months later, I received news that completely changed my outlook. I had reversed my Hashimoto’s thyroiditis. I am more than delighted. My antibodies are 12 IU/mL, which is well below the 35 IU/mL they were previously. At one point, they were over 600 IU/mL. Diet, supplements, the correct exercise, and lifestyle changes got me here. Although my lifestyle remains busy, I now try my best to stay on top of my workload and the daily pressure. I have continued with my gluten-free diet and avoid processed gluten-free products 99% of the time. In my twenties, I naively followed the principles of a low-fat diet and scorned anyone who took supplements. At the time, I truly believed that food gave you all the nutrients you needed, as long as you ate healthily. Over the years, I have come a long way –
Fuss-free fish fingers recipe
Fish Fingers – It’s a family classic and one which kids love! Sometimes it’s nice to get the ingredients together to make this family favourite from scratch. And it’s a lot easier than you might think. This recipe can be made with white fish of your choice. We suggest you try sustainable haddock for something different as it is packed full of essential vitamins – most notably B vitamins. A 90g portion contains 3.9 milligrams of niacin and 1.2 micrograms of vitamin B-12. Other B vitamins include B-6, thiamin, riboflavin, folate and pantothenic acid. The B vitamins are essential for food metabolism and the formation of red blood cells. Haddock also contains several minerals, including phosphorus, magnesium, potassium, iron, calcium, sodium, zinc, copper and manganese. The most abundant mineral in haddock is selenium, with a 90g portion of cooked haddock containing 34.4 micrograms or almost 50 percent of the recommended dietary intake. Selenium is reported to help prevent cancer, heart disease and diabetes. A lack of selenium has also been linked to a weakened immune system. What a great micro-nutrient rich fish! This can be served with your favourite side dish, but we’ve opted for smoky potato wedges, which can be substituted for sweet potatoes (see recipe below). Swap the breadcrumbs to gluten-free bread if you are avoiding gluten/wheat. Ingredients for fish fingers 1 egg, beaten 85g white breadcrumbs, made from day old bread Zest and juice from 1 lemon 1 tsp dried oregano 1 tbsp olive oil 400g skinless sustainable white fish, sliced into 12 strips 4 tbsp mayonnaise 140g frozen peas, cooked and cooled 100g young leaf spinach How to make fish fingers Heat oven to 200°C/ 180°C fan / gas 6. Pour the beaten egg into a shallow dish. Tip the breadcrumbs onto a plate. Mix the lemon zest into the breadcrumbs along with the oregano and some salt and pepper. Brush a non-stick baking sheet with half the oil. Dip the fish strips into the egg, then roll them in the breadcrumbs. Transfer to the baking sheet and bake for 20 minutes until golden. Meanwhile, mix the mayo with a squeeze of lemon juice. Toss the spinach leaves and peas with a squeeze more lemon juice and the remaining oil. Serve the fish fingers with the spinach and peas and a spoonful of the lemony mayo. Serve with a side: Why not try smoky potato wedges? These chunky chips can be cooked alongside the fish fingers. Method: Heat over to 200°C/180°C fan/gas 6. Cut 4 baking potatoes into wedges, then arrange a single layer on a baking sheet. Sprinkle over 1 tsp smoked paprika and 1 tbsp olive oil, season, then bake for 30 minutes. Need advice on healthy recipes for your family? Get in touch to find out how 121 Dietitian can help you. 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.
Immune nutrition -9 tips to boost your immunity
With the autumn and winter months generally considered a time of coughs, sneezes, colds and flus, we take a look at what exactly is the immune system and what you can do at this time of year to fine tune it with immune nutrition tips. So what exactly is the immune system? Quite simply, it is a system which requires harmony and balance. Every part of the body functions better when protected from environmental, emotional and nutritional stress. As it is a complex system, research is ongoing but generally the advice to keep it in tip top shape, is to adopt an overall healthy living strategy. On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms. But sometimes it fails: a germ invades successfully and makes you sick. And in autumn and winter months, there is a greater risk of this happening. Why is immunity lower in winter? There are various reasons why our immunity is lower at this time of year. The temperature drops and so we turn up the heat and stay indoors. Bacteria thrive in our heated/enclosed environments, allowing more germs breading, so much easier to catch a cold or flu. With less sunlight our vitamin D stores drop too with it no longer being available for its protective effect. Our bodies also need an increase in vitamin C, so we need to stay topped up daily as Vitamin C is water soluble and is not stored in the body. However be careful if considering a Vitamin C supplement. Ascorbic acid is not as good as one may think due to its longer term negative effect on copper metabolism. Can I do anything to boost my immune system with Nutrition? Thankfully, yes! To keep a strong and balanced immune system to stay healthy and avoid infections this autumn and winter, follow these top tips: Give your immune system a real fighting chance this winter by being mindful of your intake of vitamins A, C, D and E, as well as minerals selenium and zinc and Omega 3s. The best way to do this is to eat whole foods, such as quality animal protein, whole grains, nuts and seeds and plenty of fresh fruits and vegetables. The darker days and colder weather often comes with a desire to comfort eat but we recommend avoiding processed meats, fried foods, soft drinks and processed baked goods, as consuming too much of these can suppress the immune system and cause low-level inflammation. Getting more vitamin C in your diet is easier than you might think. Upping you intake of fresh fruit and vegetables is the most convenient way to do so, opting for good sources such as berries, citrus, kiwi, bell peppers, and dark green vegetables. Boost immunity by adding herbs and spices while cooking. Onions, garlic, ginger, black peppercorn, cayenne pepper, allspice, curry and turmeric are great! While hot drinks might be your preference, don’t neglect fresh water. Water helps in the production of lymph, which carries white blood cells and other immune system cells. So make sure you get your recommended 2 litres per day. By this we mean sleep! The body rejuvenates and strengthens when it’s sleeping so aim for 7 to 8 hours at night. Plus, you’ll also feel more revived the next day. Try to include as many of the golden hours of sleep 10pm-2am. Winter is the perfect season for porridge! There’s nothing quite like kick starting your day with a warm bowlful on a cold morning and it also helps boost your intake of starchy foods and fibre. Plus, with porridge helping you feel fuller for longer, it will curb your temptation to snack on unhealthy foods. You’ll get extra bonus points if you top with fresh fruit or nuts. If you like it sweet, swap the sugar for cinnamon. Keep an eye on the blog over the next few weeks as we’ll be sharing lots of immune boosting recipes. Not only will you improve your fitness, exercise boosts immunity and improves sleep quality. As little as a 30 minute brisk walk each day has positive effects. Vitamin D stores drop in winter so catching some rays when you can is essential. Vitamin D strengthens our immune system so getting outside when you can is important. For dietary intake, boost immunity with fatty fish and if deficient you are recommended to take a daily Vitamin D3 supplement. As chronic stress and depression can weaken the immune system, which in turn makes our bodies more vulnerable to illness, it’s important to take part in activities which lower your stress levels, so make sure you have some fun this winter! There are, as always, many more nutritional additions or changes that may help you. These are only a snapshot. 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, December 2022.
Reduce the risk of prostate cancer with dietary changes
Reduce the risk of prostate cancer. In recent years, more and more research has been devoted to the link between diet and prostate cancer and reducing its likelihood with dietary changes. Every year in the UK, 35,000 men are diagnosed with prostate cancer, resulting in one fatality every hour. What we do currently know about the condition is that men are more likely to get it if they are over the age of 60, have a family history of prostate cancer or are of African decent. Furthermore, Asian men are less likely than Western men to develop this cancer form but those who have migrated to Western countries are found to develop the same risk as those who have been there their entire lives. What this suggests is that there are in fact some fixed factors which increase the risk of prostate cancer, so much so that the World Cancer Research Fund (WCRF) is continuing research into the link between lifestyle factors and prostate cancer. However, until these finding have concluded and been published, based on the current consensus science, the following tips can play a role in protection against most types of cancer, including prostate cancer. Here, we take a look at the diet and lifestyle changes you can make in order to reduce the risk of prostate cancer Maintain a healthy weight through the principle of keeping active and eating a healthy, balanced diet. Moderately exercising for just 30 minutes a day is recommended. If your busy lifestyle doesn’t permit this, try shorter sessions throughout the day. Aim for a healthy BMI of between 18.5 and 25. Not sure what your BMI currently is? Check out this handy calculator on our website here. When it comes to your diet, one which is varied and balanced containing the right proportions from the five food groups is essential. Use the above plate as a guide on your daily food intake. As a good indicator, at each mealtime, fill half your plate with fruit and vegetables, a quarter with protein and a quarter with starchy carbohydrates. Up your water intake to the recommended 6 – 8 glasses of fluid per day, one of which can be a small serving of fruit juice. Limit sugar-laden drinks to special occasions only. Ensure your diet is rich in whole grain food options, aiming for the recommended 3 portions of 16g wholegrain products per day. As a guide, one portion = x2 heaped tbsp brown rice, or x1 medium slice wholemeal bread or x3 tbsp wholegrain rice, or 1/2 a wholemeal pita bread. Ensure your daily intake of fruit and veg is high, striving for 7 portions per day. This is the equivalent of 1 medium apple, 3 dates, half a grapefruit, 2 small tangerines, 1/3 aubergine, 3 heaped tbsp carrots or 1 heaped tbsp tomato puree or a handful of mangetout. Limit your trans fat intake, keeping within the recommended guidance for 70g of fat and keep processed saturated fat low. Small tips to help with this include, for example, trimming fat from meat, cooking with healthier fats such as olive oil and upping your intake of nuts, seeds and avocados as healthier fat options. Reduce your sugar intake but keep below the recommended 30g per day with simple steps such as cutting down on sugary treats including cakes, biscuits and snack foods, limit your intake of fruit juice and fizzy soda, replacing with water or low sugar squash varieties and halve the amount of sugar consumed in tea, coffee, cereal, cooking and baking where possible. These simple steps will go a long way in preserving your future health and you’ll be surprised at how quickly your palate gets used to it. Be aware of hidden salt and keep to 6g per day. Swap the addition of salt while cooking for herbs and spices. These are a fab alternative and there are so many tasty choices out there, so get experimental and creative when cooking. Ditch the processed meals which are high in salt, instead aiming to cook simple meals from raw ingredients. It’s amazing how quickly a healthy and tasty meal can be prepared. Check out, for example, our Incredible Hulk Cannelloni recipe here. Finally to r educe the risk of prostate cancer, get up to speed on food labelling systems in order to choose foods that are low in fats (<3p per 100g fat, <1.5 saturated fat per 100g), sugar (<5g per 100g) and salt (<0.3g per 100g). For more information on prostate problems. 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 reduce the risk of prostate cancer 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 and 1st January 2023.