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
Bulk Brown Rice Protein Powder, Vegan Protein Shake, Unflavoured, 1 kg
Premium, high quality Brown Rice Protein from a leading sports nutrition brand
A high quality source of protein for vegans and vegetarians.
Highly soluable for easy mixing
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
PhysKcal 1kg, 3kg, 5kg Hex Dumbbells Set with Steel Rack, Hand Weights with Storage Rack, Strength Training Fitness Home Workout
✅𝟭𝟴𝗞𝗚 𝗗𝗨𝗠𝗕𝗕𝗘𝗟𝗟𝗦 𝗦𝗘𝗧 𝗪𝗜𝗧𝗛 𝗦𝗧𝗘𝗘𝗟 𝗥𝗔𝗖𝗞- This hand weights set includes 2 x 1KG, 2 x 3KG, and 2 x 5KG dumbbells with an exercise poster and a sturdy steel-made storage rack. This dumbbells set is definitely a must-have home workout essential for sculpting your arms and back. Pair with your favourite workout or training session for an effective routine!
✅𝗦𝗧𝗨𝗥𝗗𝗬 𝗥𝗔𝗖𝗞 𝗠𝗔𝗗𝗘 𝗢𝗙 𝗚𝗘𝗡𝗨𝗜𝗡𝗘 𝗦𝗧𝗘𝗘𝗟- Unlike other normal dumbbells set that comes with a plastic rack or stand, this rack is made from 1.8mm-thick commercial-grade steel. The laser cutting and matte black finish gave the rack a chic and concise looking to fit into your home.
✅𝗦𝗢𝗟𝗜𝗗 𝗖𝗢𝗥𝗘, 𝗣𝗥𝗜𝗦𝗧𝗜𝗡𝗘 𝗘𝗫𝗧𝗘𝗥𝗜𝗢𝗥- The dumbbells are made from prime, solid and finely balanced cast iron, and they’re manufactured using a process that ensures no toxic emissions are released into the atmosphere keeping your family safe from harmful substances. The pristine neoprene dipped coating will minimize noise, reduce wear and tear, and protect your floors, which is really important for working out at home!
VIT HIT Boost – 12 x Berry + Ginseng + Rooibos Tea | Vegan, Low Sugar, Low Calories, Vitamin Drink | 100% RDA of 8 Vitamins (500ml x 12 Bottles)
PACKED WITH VITAMINS – Rich in vitamin C, B, folic acid and natural herbal roots and teas to support overall health and energy levels. With Rooibos Tea which is strong in antioxidants that contribute to the protection of cells from oxidative stress.
NO ADDED SUGAR – No added sugar, preservatives, artificial flavours, colours or preservatives.
LOW IN CALORIES AND SUGAR – Each bottle contains just up to 35 calories, and is low in sugar but packed with fruity fruits, water, and tea
