Diet and Eyesight :The Vital Connection
Today, I am going to explore a topic that’s often overlooked: the relationship between Diet & Eyesight. It is so important and I can’t believe I haven’t talked about it before! Your eyes are a windows to your overall health and can really impact your quality of life if you find yourself with an eye related health problem. Welcome if you are new here to 121 Dietitian. I’m Gillian Killiner, founder of 121 Dietitian, and I have been writing blogs for many years on various topics alongside my clinical work. So hopefully you will find some information relevant or interesting to you. Understanding the Basics – Diet & Eyesight So what does the eye do? The human eye is a complex organ. It works like a camera by capturing and processing light, which is then transformed into visual information that our brain can understand. Its well-being relies on a variety of nutrients to function optimally. These nutrients can be obtained through a balanced diet, and they play a crucial role in maintaining good eyesight throughout your life. So lets look first at foods that could impact negatively on your eye health: 1. Sugary Drinks Sugary fizzy drinks, energy drinks, sweet tea, and lemonade, high fructose syrups. These beverages are often loaded with sugar, and excessive sugar consumption can increase your risk of developing type 2 diabetes and heart disease. These conditions, in turn, can lead to eye problems like diabetic retinopathy and age-related macular degeneration (AMD). Just to put things in perspective, a single soft drink can contain a whopping 37 grams of sugar! So, it’s wise to be mindful of how many sodas you consume daily. 2. Fish & Shellfish Fish and shellfish are generally considered healthy sources of protein and essential nutrients. However, they do contain small amounts of mercury. While this isn’t a major concern for most people, certain groups are more susceptible to health problems related to mercury exposure. This includes pregnant women, nursing mothers, and children. For these individuals, it’s recommended to limit fish intake to 2 portions per week to reduce the risk of eye damage. 3. Bread Products Bread products, such as white bread and pasta, are daily dietary staples for many of us. However, they contain simple carbohydrates that are digested quickly, leading to rapid spikes in blood sugar levels. This can contribute to chronic inflammation, a condition linked to AMD. If you’re worried about the impact of bread products on your eye health, consider limiting your consumption and exploring whole-grain alternatives. 4. Prepackaged Foods Prepackaged foods are convenient but often not healthy and frequently contain high levels of sodium, which can lead to high blood pressure. Elevated blood pressure, can damage your retina and result in a condition known as hypertensive retinopathy. To reduce your sodium intake, look for “low sodium” labels on canned goods, soups, and sauces when food shopping, but more importantly rethink the amount you use of these products and consider how you can cook with natural ingredients when possible. 5. Processed Meat Processed meats like bacon, deli meats, sausages are loved by many but can be high in sodium as well. Beyond contributing to hypertensive retinopathy, excessive sodium intake can cause choroidopathy, characterized by fluid buildup under the retina, and neuropathy, which can lead to blockages in blood flow. So the message here is to watch your salt and sugar intake as this can go a long way in preserving your eye health. So what can you eat instead? Thankfully there is an abundant variety of foods and fluids that can assist and nourish the eyes. Key Nutrients for Healthy Eyes Preventing Age-Related Eye Conditions: Consuming a diet rich in antioxidants, such as vitamins C and E, can help protect your eyes from the oxidative stress associated with aging and reduce the risk of cataracts and AMD. Maintaining Eye Moisture: Omega-3 fatty acids help keep your eyes moist and reduce the risk of dry eye syndrome, which can be uncomfortable and affect your vision. Enhancing Night Vision: Adequate intake of vitamin A ensures your eyes can adapt to low-light conditions, which is crucial for night vision. Shielding Against Harmful Light: Lutein, zeaxanthin, and beta-carotene act as natural filters, protecting your eyes from harmful ultraviolet (UV) and blue light. Promoting Eye Tissue Health: Nutrients like zinc support the health of eye tissues and may reduce the risk of conditions like macular degeneration. Conclusion – Diet & Eyesight Our eyes are invaluable, and protecting our vision should be an integral part of our daily life. A diet rich in the right nutrients can play a pivotal role in maintaining and safeguarding eyesight. By incorporating foods rich in vitamins A, C, E, omega-3 fatty acids, zinc, and carotenoids into your daily meals, you are investing in the long-term health of your eyes. At 121 Dietitian, we understand the importance of nutrition in promoting overall well-being, including eye health. If you’d like personalized guidance on optimizing your diet for better eyesight or any other nutritional concerns, don’t hesitate to reach out. Remember, a nutritious diet isn’t just about looking good; it’s about seeing the world around you safely for years to come. 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 CONTACT TODAY Vitamin A: This is perhaps the most well-known nutrient for eye health. Vitamin A helps maintain the health of your cornea, the outermost layer of your eye. A deficiency in vitamin A can lead to night blindness and other vision problems. Vitamin A is found as retinol in meats, dairy, eggs and Beta-carotene in fruits and vegetables. Vitamin C: Found in fruits and vegetables like oranges, strawberries, and bell peppers, vitamin C supports the blood vessels in your eyes and can help prevent cataracts and age-related macular degeneration (AMD). Vitamin E: Nuts, seeds, and leafy greens are rich sources of vitamin E, which is known for its antioxidant properties. Antioxidants
121 Dietitian Team
Meet the Team Gillian Killiner BSc.(Hons)Pg Dip.MSc.RD 121 Dietitian provides a full Private Dietetic Service across the UK, Northern Ireland and worldwide. Founder Gillian Killiner is the Lead Dietitian supported by the following specialist team. To Book: Select the Dietitian you require and click The Book Now Button We are all available online but do have face-to-face clinics available for some specialist services. Please do enquire. Caroline Smith BSc.RD – AP Paediatric Dietitian I am an Advanced Practice Paediatric Dietitian with 15 years’ experience in the NHS. I earned my Degree in Human Nutrition and Dietetics from King’s College London in 2007. Starting in elderly care and the stroke unit at a North London District General Hospital, I quickly specialised in Paediatrics, moving to a specialist post at Kingston Hospital within a year of qualifying. I completed Masters level qualifications in Paediatric dietetics while managing a diverse paediatric caseload. In 2010, I moved to a clinical specialist post at the Royal Brompton Hospital in central London, focusing on managing children with cystic fibrosis and complex heart and lung conditions. In 2012, I returned to Belfast, working within the Northern and Southern trust across various specialties in paediatrics, including inpatients, general clinics, and allergy-focused outpatient care. Since 2015, I’ve specialised in Type 1 Diabetes, supporting children and their families from diagnosis, conducting group education sessions, and optimizing diabetes management through diet. From March 2020, I’ve been in my current role, focusing on infants and children with cow’s milk protein allergy and other food allergies, providing support, advice, and individualised action plans. I’ve also worked extensively with families managing selective eating in toddlers, assessing nutrition status, and supporting behavior management for optimal growth. Additionally, I’ve focused on infants struggling to gain weight, ensuring their nutritional needs are met for development. I enjoy researching, writing, and have published articles in Nutrition magazines and presented a poster on weight management in children with type 1 diabetes. Recently, I’ve begun offering private services in allergy management and am excited to join the 1:1 dietitian team to expand paediatric care further. Personally, I’m married with three school-aged children and two cats. I relish good food, diving into a good book, exploring Northern Ireland’s coast and the Lake District, where my in-laws live, and spending quality time with friends. Book Now Abby Olu-Sholanke BSc.(Hons) MSc.RD I am Abimbola (Abby) Olu-Sholanke (B.Sc Hons, MSc, RD, mBDA, HCPC), a Registered Dietitian with over 15 years of experience in hospital and private practice. My journey began with a degree in Nutrition and Dietetics from the University of Ibadan (BSc. Hons) and a postgraduate degree in Agronomy, specializing in environmental toxicology, from the same university. Starting my career as a nutritionist/dietitian at a specialist and cardiac hospital, I’ve provided dietary interventions for various conditions including heart disease, hypertension, type 2 diabetes, obesity, fatty liver, and high cholesterol. I’ve worked with diverse clients across corporate, private, and public sectors, advocating for nutrition through radio shows and other media features. Through this journey, I’ve developed expertise in community/group nutrition, clinical weight management, hypertension and type 2 diabetes support, heart health, and more. I’m actively engaged in the community, leading a wellness group and supporting individuals during the challenging times of the COVID lockdown. As a freelance dietitian based in Belfast, my specialties encompass hypertension, type 2 diabetes, gut health, clinical weight management, nutritional therapy, geriatric nutrition, functional nutrition, personalized recipes, and support for disordered eating. My passion lies in guiding and supporting clients towards their health goals, aiming for a better quality of life. Outside work, I find relaxation in watching movies with family, enjoying music, leisurely walks with my partner, or even indulging in a power nap. I have a love for travel, speak English, French, and Yoruba, and aspire to explore more of the world while picking up golf along the way. Book Now Katie Wilson BSc. (Hons) PgDip. RD Undergraduate at Queen’s University (BSc Honours) – food science and nutrition – Post-graduate in Dietetics at University of Chester – 4 years experience as a dietitian, within NHS, I have worked in hospital and community settings and worked with conditions ranging from nutrition support, cancer, gastrointestinal such as Crohn’s and IBS, weight management, T2DM and others – I started freelancing in 2022 and have the podcast (“The Better Bite”). Areas of interest – nutrition support, T2DM, IBS, intuitive eating – Particularly passionate about supporting my clients to improve their health through a weight-neutral lens, without weight stigma, and find food freedom. In my spare time, I love going on long walks while listening to a true crime podcast, or pushing my limits by completing a tough workout. I love winding down by escaping into a good book or rewatching one of my favourite sitcoms (Modern Family, Friends or the US Office) for the hundredth time! Book Now Danielle O Hagan BSc. PgDip. RD I qualified as a Registered Dietitian in 2019 of which I’ve spent working in the NHS gaining various experiences. My journey began with an undergraduate degree in nutrition from Liverpool Hope University, followed by a postgraduate degree in Dietetics from the University of Chester. Since then, I’ve gained extensive experience across various NHS settings in England and Northern Ireland, focusing on gastroenterology, diabetes, oncology, and nutrition support. My primary interests lie in: Nutrition support Type 2 diabetes Oncology I’m driven by a passion to enhance patients’ quality of life by improving their oral intake and minimizing dietary restrictions. Outside work, I love taking long walks, spending quality time with family, and staying active and fit. Book Now Instagram Facebook Youtube X-twitter Linkedin
Health and Happiness for 2024
A New Year to rethink… Hi to you all Firstly I wish to thank you for your support in reading our blogs and following us on Facebook, Instagram, and LinkedIn. We hope you had a pleasant Christmas Break and some relaxation was included. It’s hard at this time of year if it is cold and dark outside to feel upbeat and energised, but there is something about a New Year that gets people thinking and wanting to change. We, as you know, love to help people and are here at 121 Dietitian as a growing team to assist you in your diet, lifestyle and health goals. Please do give us a call or message if you wish to discuss your plans and see how we can assist you or a friend or family member. We do hope you keep reading and liking our blogs which I have been creating to guide you through much confusion and please watch out for some new plans and services that we hope to bring you in 2024. Many thanks and Health and Happiness to you all for 2024 Warm regards Gillian x Gillian Killiner – Founder and Director @ 121 Dietitian 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 CONTACT TODAY
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Fix Your Gut, Fix Your Blood Pressure: The Gut-BP Connection
Fix Your Gut, Fix Your Blood Pressure: The Gut-BP Connection Did you know that your gut health can directly impact your blood pressure? High blood pressure (hypertension) affects millions worldwide, and while diet and lifestyle are well-known contributors, the role of gut health is often overlooked. At 121 Dietitian, we believe in empowering you to take control of your health from the inside out. Our self-directed Gut Health Online Course offers everything you need to repair your gut, improve your blood pressure, and boost your overall health. The Gut-Blood Pressure Connection Your gut is home to trillions of bacteria, collectively known as the gut microbiome. These tiny organisms do much more than aid digestion—they influence key processes that regulate blood pressure. Here’s how: Microbiome Imbalance (Dysbiosis): – A healthy gut microbiome produces short-chain fatty acids (SCFAs), like butyrate, which have anti-inflammatory and blood-pressure-lowering effects. – When the microbiome is unbalanced (dysbiosis), harmful bacteria release toxins that increase inflammation and impair blood vessel function, leading to higher blood pressure. Leaky Gut Syndrome: – Poor gut health can lead to a “leaky gut,” where harmful substances enter the bloodstream. This triggers chronic inflammation, a key driver of hypertension. Metabolic Dysfunction: – An unhealthy gut contributes to insulin resistance, obesity, and poor fat metabolism—all risk factors for high blood pressure. Gut-Brain Axis: – The gut communicates with the brain through the vagus nerve. A disrupted gut can impair this connection, affecting stress responses and blood pressure regulation. Fix Your Gut to Lower Blood Pressure Repairing your gut can significantly improve your blood pressure and overall health. OMRON X3 Comfort Automatic Upper Arm Blood Pressure Monitor for Home Use, Clinically Validated Blood Pressure Machine Including Use on Diabetics and Pregnancy, Intelli Wrap Cuff for Accurate Results Clinically validated: The OMRON range of blood pressure machines has been validated by respected clinics, based on the latest European Society for Hypertension (ESH) or International Organisation for Standardisation validation protocols. X3 Comfort is also validated for use on diabetics or during pregnancy (pre-eclampsia). Intelli Wrap Cuff: this easy-to-use, pre-formed upper arm cuff, measuring 22-42 cm, takes away the hassle of cuff placement and ensures accurate readings in any position Cuff wrap guide: a major cause of inaccurate blood pressure monitoring is due to incorrect placement, but the Cuff Wrap Guide and body movement detection indicators help you avoid these mistakes BUY TODAY Here’s how our Gut Health Online Self-Directed Course can help: Eat a Gut-Friendly Diet – Learn which foods to eat (and avoid) to restore balance in your microbiome. Our course includes recipes and shopping lists packed with: -Suitable-Fiber Foods: Fruits, vegetables, whole grains, and specific legumes to fuel beneficial bacteria. Incorporate Probiotics – Discover the power of probiotics, to replenish your gut with beneficial strains. Reduce Inflammation – Follow our step-by-step guidance on anti-inflammatory eating. Stress Management – Stress affects your gut and blood pressure. We teach techniques to reset the gut-brain connection for lasting improvements. Hydration and Movement – Staying hydrated and active supports gut lining repair, digestion, and cardiovascular health—all essential for reducing blood pressure. Why Choose Our Gut Health Online Course? At 121 Dietitian, we’ve designed this course to empower you to take control of your gut health with easy-to-follow steps. Whether you struggle with bloating, IBS, other gut issues and have high blood pressure, this program is for you. – Expert Guidance: Created by Gillian Killiner, a specialist Dietitian with decades of experience. – Comprehensive Tools: Includes videos, recipes, shopping lists, and lifestyle advice. – Proven Results: Many clients report reduced blood pressure, better energy, and improved mood after following our program. – Self-Paced Learning: Access the course anytime, anywhere. Fix Your Gut, Fix So Much More Your gut is at the core of your health. By addressing poor gut health, you’re not only lowering your blood pressure—you’re reducing inflammation, boosting immunity, improving energy, and supporting weight management. Don’t let poor gut health hold you back. Enroll in our Gut Health Online Self-Directed Course today and take the first step toward a healthier, happier you. Ready to Fix Your Gut? Take control of your health and transform your life. 👉 Join the Gut Health Online Self-Directed Course Now About the Author: Gillian Killiner, RD, is a leading Dietitian specializing in gut health and personalized nutrition. With over 30 years of experience, she’s helped thousands improve their health through evidence-based dietary interventions. 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. Alcohol In our blog Hangover Cures Put To The Test we have looked at the studies on each one in order to determine which one is actually the best. Here are 2 of our 12 findings… Alka-Seltzer for a hangover One of our least favourites, containing a concoction of aspirin, paracetamol and caffeine. It is believed that Alka-Seltzer before heading to bed will leave you feeling revived and hangover-free in the morning. Research at Leeds Metropolitan University revealed that while they can help a headache and neutralise excess stomach acid, the main benefits are probably from the effect of drinking the water that they are dissolved in. They aren’t recommended for sensitive stomachs. Artichoke extract for a hangover Believed to help the liver process alcohol, there is conflicting findings on the effect of Artichoke extract. The journal Phytomedicine showed that a supplement of 400mg extract of artichoke leaf extract helped stomach problems, and there is anecdotal evidence that it reduces indigestion, an upset stomach and nausea. Experts however at King’s
Eating Well on a Budget: 5 Nutrient-Rich Hacks for Optimal Health Redesign
Eating Well on a Budget: 5 Nutrient-Rich Hacks for Optimal Health Eating on a budget. Well, I don’t know about you but I seem to be working harder and feeling poorer. Every time I go shopping the price of food has gone up. It’s a real worry, not just for now, but for our families’ future health, young and old. In the midst of challenging economic times, prioritizing a nutritious diet may feel overwhelming. However, maintaining a healthy eating plan is so important for safeguarding your overall health and well-being. While it may seem difficult, there are thankfully some practical strategies and resources available to help you achieve this goal without breaking the bank. By being aware of proper nutrition and exploring affordable options, you can ensure that everyone consumes the essential nutrients they need while navigating through these tough times. As a registered Dietitian with over 26 years of experience, I understand the concerns regarding budget constraints and its potential impact on food choices. That’s why I wish to share five practical and budget-friendly ideas to ensure you’re getting sufficient energy, protein, and antioxidants without breaking the bank. Embrace Affordable Protein Sources Protein is a vital nutrient that helps repair and build tissues and keeps you feeling full and satisfied. However, it can be very expensive or very poor quality depending on what you buy. Protein is an essential nutrient that plays a crucial role in our overall health and well-being. It is responsible for repairing and building tissues, supporting muscle growth, and aiding in the production of enzymes and hormones. Additionally, protein can help regulate appetite by promoting feelings of fullness and satisfaction. However, the cost and quality of protein sources can vary significantly depending on what you buy. It’s important to be mindful when selecting protein-rich foods or supplements to ensure you are getting the most value for your money while also prioritizing quality. When it comes to purchasing protein, there are several factors to consider. Firstly, the source of protein matters. Animal-based proteins such as meat, poultry, fish, eggs, and dairy products tend to be more expensive compared to plant-based sources like legumes (beans, lentils), tofu, tempeh, nuts, and seeds. Additionally, it’s crucial to pay attention to the quality of the protein you consume. Some cheaper options might contain additives or fillers that lower their nutritional value. Opting for leaner cuts of meat or choosing whole food sources can help ensure you’re getting high-quality protein without unnecessary additives. Checking product labels before purchasing will allow you to strike a balance between affordability and ensuring optimal nutritional value from your chosen source of protein intake. Economical good protein sources which can be added to bulk out a meat meal include lentils, beans, chickpeas. Quorn and tofu or are excellent on their own or in addition to other proteins. These plant-based options are cost-effective and rich in fibre, essential for gut health. Additionally, consider buying 100% frozen chicken or canned oily fish for more affordable animal protein choices. Nut butter, Eggs, and cottage cheese are also good value proteins to use in meals and snacks. John West Mackerel Fillet In Tomato 125g x 10 John West Mackerel Fillet In Tomato John West Mackerel Fillet is rich in omega 3. Skinless & boneless. John west mackerel fillet in tomato 125g x 10 Rich in omega 3. Skinless & boneless. Harness the Power of Frozen and Canned Produce While fresh fruits and vegetables are excellent, frozen and canned varieties can be more budget-friendly without compromising nutrition. These options are harvested at their peak and retain essential nutrients. Look for canned fruits in juice and vegetables with no added salt to minimise unnecessary additives. You can also buy in bulk during sales and store them for extended use. I spend more money than I would like on fresh fruit and vegetables but I consider these an investment for my families health. They are our natural treat foods so my money is not spent on biscuits, cakes, sweets etc a big expense also but devoid of healthy nutrients and inflammatory. Bulk Up with Whole Grains Whole grains like brown rice, oats, and whole wheat pasta are inexpensive and nutrient-dense. They provide lasting energy and essential vitamins and minerals. Buying in bulk is often cheaper, and these staples can be the foundation of many budget-friendly meals. Whole grains, such as brown rice, oats, and whole wheat pasta, are not only delicious but also highly beneficial for our overall health. These nutrient-dense foods offer a myriad of advantages that make them a valuable addition to any diet. One of the key benefits of whole grains is their affordability. Compared to processed and refined alternatives, whole grains are often more budget-friendly. Purchasing them in bulk can lead to even greater savings, making them an excellent choice for those looking to maximize their grocery budget. In addition to being cost-effective, whole grains provide lasting energy. They are rich in complex carbohydrates that break down slowly in the body, providing sustained fuel throughout the day. This makes them an ideal option for individuals seeking long-lasting energy without experiencing sudden spikes or crashes. Whole grains are packed with essential vitamins and minerals. They contain B vitamins like thiamin, niacin, and folate which play a crucial role in metabolism and maintaining healthy brain function. Additionally, they are a great source of minerals such as magnesium and selenium which contribute to various bodily functions including bone health and immune system support. Finally, incorporating whole grains into your meals can be incredibly versatile and cost-effective. With a little creativity in the kitchen, you can use these staples as the foundation for numerous budget-friendly dishes. From hearty grain bowls to wholesome pasta salads or nourishing porridges – the possibilities are endless. Organic Buckwheat Flakes 1kg (BWFO) Organic Buckwheat Flakes from the Netherlands. Buckwheat flakes make a useful addition to those who wish to make their own muesli. BuyWholefoodsOnline is not owned by or affiliated with Amazon or Whole Foods Market Create