Finding the Right Nutritionist Near You: A Guide to 121 Dietitian
Gillian Killiner 121 Dietitian
Abdominal Weight – Belly Fat: Top Tips to a Healthier You!
Why Abdominal Weight Matters Abdominal weight or also known as belly fat, beer belly, jelly belly and more… isn’t just about appearance; it poses a serious health risk and is linked to diabetes, heart disease, and more. Understanding the health implications is crucial. As we observe Men’s Health Month, addressing this issue is essential. In this blog I will provide you with expert advice on reducing abdominal weight and enhancing overall well-being. Measurements: As a man, you have a HIGHER risk of health problems if your waist size is more than 94cm (37 inches) (for Asian men, it’s lower: 90cm/36 inches) EVEN HIGHER risk if your waist size is more than 102cm (40 inches) Note that this is not the same as your trouser size. If your belly is hanging over the top, a 36-inch waist might disguise a real measurement of 40+. How To Measure your Waist Find a tape measure and measure your waist. Measure around your middle at a point mid-way between the bottom of your ribs and the top of your hips (usually, this is the level of the belly button) and breathe out naturally (no holding it in!!) Healthy Diet Choices “Say no to processed foods and sugary beverages that add unnecessary calories and unhealthy fats” Easier said than done I KNOW, it can be really frustrating when people just chuck this sentence at you!!! I see so many men in my clinic who report they cannot change their diet for various reasons. 2 common ones that I hear include: they really dislike the taste of healthy foods they have tried repeatedly but it causes them upset tummies, wind, bloating, diarrhoea so can’t continue. Thankfully this does not have to be a permanent problem- actually both of the above have easy fixes when you know how. 121 Dietitian are experts that address issues like these to ensure you can eat healthy foods and not trigger any gastrointestinal symptoms. Portion Control “Mindful eating and balanced portion sizes prevent overeating.” Again a sentence we hear time and time again. Really how do you get to feel this balance and what the hell is mindful eating???? At 121 Dietitian you will learn to enjoy tasty foods that nourish your body and brain, these foods will also assist the gut and allow you to stablise blood sugar levels. These changes will feed your gut bacteria and you will be amazed at the way you will natural begin to feel full and content and relax with the correct amount of foods your body needs. Regular Exercise “Aerobic exercises like walking and strength training boosts metabolism. Aim for 150 minutes of moderate-intensity exercises weekly.” Not easy to face if you are unfit, out of breath, have poor sleep, aches and pains – it seems an impossible task so it’s easy to put it off till tomorrow. NOOO! Take it in really easy chunks and you will surprise yourself …. Getting out for a 10 – 15 minute walk in the morning is a great boost for weight loss and mood before work. Once this has been established then try a walk for 10 minutes after your evening meal. These 2 actions alone are manageable to begin and will make a superb addition to your goals. Quality Sleep Lack of sleep disrupts appetite-regulating hormones, leading to weight gain. At 121 Dietitian you will understand why 7-9 hours of quality sleep is crucial for a healthier you. Snooze foods will be included in your personal dietary programme so you will wake refreshed and ready for the day! 121 Dietitian’s 4 Key Tips to Abdominal Weight Loss There’s no magic solution for abdominal weight loss. Dedication, consistency, and a holistic lifestyle approach are key. Understand that change takes time and setting achievable goals are essential. Learn to celebrate small victories on the journey to a healthier you. Fad diets and extreme exercise regimens promise rapid results, but they often harm your health. Understand why sustainable changes are key for long-term success. Focus on other positive changes in your life. Celebrate increased energy levels, improved mood, and better overall health. FAQs Abdominal Weight and Health FAQs: Abdominal Weight and Health Q1: Are there specific exercises that target belly fat? A1: While spot reduction is a myth, a combination of cardio and strength training helps reduce overall body fat, including the abdomen. Q2: Can supplements aid in abdominal weight loss? A2: Some supplements may support weight loss, but they aren’t substitutes for a healthy diet and exercise. Consult a healthcare professional before taking any supplements. Q3: How long does it take to see noticeable changes in abdominal weight? A3: Individual results vary, but with consistent efforts, visible changes can occur within a few weeks to a few months. Q4: Is it possible to lose abdominal weight without exercise? A4: Exercise enhances weight loss and overall health. While diet alone can help shed pounds, combining it with physical activity yields better results. Q5: Can stress alone cause abdominal weight gain? A5: Chronic stress can lead to weight gain, especially around the abdomen, due to hormonal imbalances. Managing stress through relaxation techniques is crucial for overall well-being. Conclusion In conclusion, abdominal weight is a serious health concern, but it’s manageable with the right approach. By adopting a balanced diet, controlling portions, staying active, managing stress, getting quality sleep, and embracing a holistic perspective, you can achieve a healthier weight and reduce the risk of associated health conditions. 121 dietitians are the experts here to help you or your favourite man! Don’t let another November pass. Get in touch today to get that wonderful journey to health started.
Halloween Healthy Treats: A Ghoulish Feast
Halloween Healthy Treats….Boo! Halloween is just around the corner, and it’s time to spookify your snacks without scaring away your health-conscious habits. As a dedicated dietitian and the founder of 121 Dietitian, I’m here to share some devilishly delightful and nutritious Halloween treats that will have both kids and adults howling for more. Reduce reaching for those toxic sugary sweets and hello to a spooktacular array of wholesome and delicious goodies that are easy to prepare and frightfully fun to eat. Let’s dive into the cauldron of creativity and cook up a Halloween feast that will leave your taste buds spellbound! 1. Bobbing for Apples: A Classic Halloween Tradition with a Healthy Twist A great favourite with us kids of the 70’s! Bobbing for apples. This is a timeless Halloween game that can be turned into a healthy treat. Instead of sugary treats, my mum would fill a tub with water and add fresh, crisp apples. I did the same for my kids and no doubt they will hopefully continue the tradition! Apples are packed with fibre and essential vitamins, making them perfect for a Halloween healthy game. Encourage the kids to enjoy the natural sweetness of the apples while having a ghostly good time bobbing for these fruity delights. 2. Celery Ants on a Log: A Creepy-Crawly Snack to Delight Your Guests Create a spooky sensation with celery ants on a log. Slice celery sticks into manageable pieces and fill the groove with either cream cheese, natural peanut butter or almond butter. Top it off with raisins, resembling ants crawling on a log. Celery provides a satisfying crunch, while nut butter adds healthy fats and protein, making this snack both eerie and nutritious. 3. Haunted Veggie Platter: A Garden of Goodness for halloween healthy treats Transform ordinary veggies into a haunted veggie platter. Use cookie cutters to create ghost and bat shapes from slices of cucumber, bell peppers, and carrots. Arrange them alongside cherry tomato eyeballs and dip them in hummus or Greek yogurt-based dip (easy to whizz up yourself in one of my favourite kitchen gadgets – Magimix 5200XL). Not only is this platter visually captivating, but it also offers a variety of vitamins and minerals. 4. Fruit Kebabs: A Colourful and Wholesome Delight Thread chunks of vibrant fruits such as strawberries, kiwis, and oranges onto skewers to create vibrant fruit kebabs. For an extra special touch, use a small cookie cutter to shape melon pieces into stars or moons. These kebabs are not only visually appealing but also a great source of antioxidants and natural sugars, providing a healthier alternative to sugary sweets. 5. Creepy Crudité Cups: Individual Veggie Delights Serve individual crudité cups filled with an assortment of fresh vegetables like cherry tomatoes, baby carrots, and cucumber slices. Pair them with a tasty yogurt-based dip for a ghoulishly good snack. These portioned treats are perfect for Halloween parties and ensure that everyone gets their share of nutritious nibbles. 6. Hangman Apple for halloweeen healthy treats Need to burn up any more kcals??? If so then this one is a real work out for the family! Apples being the season fruit is the fruit most commonly used but you could do this with carrots, tomatoes or even bananas! Get your choosen victim (fruit or veg!) and tie it up, hang from a pin or nail from the middle of a door way. Only using your “fangs” to take turns in making that fatal bite! The first person to take a bite wins! 7. Don’t forget the proteins! Ok Ok I’ll stop now!!! Conclusion This Halloween, why not celebrate the spooky season with creativity and a dash of nutritional goodness. By incorporating these healthy and fun treats into your festivities, you can enjoy the holiday without compromising your health goals. Remember, it’s not about avoiding treats altogether but choosing smarter options that are both delightful and nutritious. Have a fang-tastic Halloween filled with wholesome treats, laughter, and memorable moments. Happy haunting and healthy eating! 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
Beurer IL50 Infrared Heat Lamp, Soothing Heat For Colds And Muscle Tension, Infrared Light Therapy with 300 watts, Improves Blood Circulation, 100% UV Blocker, Medical Device
SOOTHING WARMTH: Infrared heat therapy stimulates blood circulation to boost your body’s natural healing process and reduce inflammation
INFRARED HEAT THERAPY: Soothing heat for colds and to relax tense muscles, reduce chronic pain, and improve range of movement
WELLBEING: Soothing infrared heat can be used to combat colds, tensions & muscle soreness, all while improving blood circulation and felxibility
Frizzlife WB99-H Countertop Reverse Osmosis System, Instant Hot Water Dispenser, Alkaline RO Water Filter, NSF/ANSI 58 Certified Elements, Adjustable Temp & Volume, TDS & Filter Life Monitoring
【0.0001 Micron RO + LED Filtration & Alkaline】By combining carbon fiber, 100 Gallon RO membrane, alkaline particles and LED purification technology, Frizzlife WB99-H countertop reverse osmosis system can reduce 1000+ harmful contaminants (99.99%), including Chlorine, Fluoride, Lead & other Heavy Metals, Arsenic, Chloramine, TDS, limescale, VOCs and much more. The SC90 alkaline filter addresses the side-effect of RO water and raises the PH value, which is beneficial to long-term health.
【Instant Heating, Multiple Temp & Dispensing Volume Options】Besides room temp water, WB99-H RO filter system also provides heated water in a snap! The heated temperature range is between 45°C – 100°C. Tap “+” and “-” on the screen to adjust the specific temp you need. It allows you to brew a variety of drinks that deliver best tastes, including but not limited to hot tea, coffee, baby formula, etc.It also features with multiple volume options: 120ml,250ml,500ml and continuous dispensing.
【Real-Time TDS, Filter Life & Water Quality Monitoring】The smart touch panel is sensitive and easy to operate. It will show the latest TDS result after each water production. Besides, this RO water filter system will keep monitoring the filter life and remind you to change filter cartridges in advance. Furthermore, if the filtered water in the pitcher has been over 24 hours, the water quality indicator will turn red. The user-friendly design allows you to forget the guesswork.
Celebrating World Porridge Day: A Nutritional Delight! 🥣
Porridge – We Love Ya!… Porridge, the ultimate comfort food, is deservedly taking the spotlight on October 10th as we celebrate World Porridge Day! As a leading Dietitian, I’m thrilled to share the wonders of this versatile dish with you. So lets celebrate health together with why you should eat poridge! Why Porridge Rocks: Nutrient Powerhouse: Porridge is packed with essential nutrients like fibre, vitamins, and minerals, making it a perfect start to your day [1]. Heart Health: Its soluble fiber content helps lower cholesterol levels, promoting a healthy heart. Did you know porridge oats are wholegrains and contain a soluble fibre called beta-glucan, which can help lower your cholesterol level if you have 3g or more of it daily, as part of a healthy diet. (A 40g serving of porridge oats contains 2g of beta-glucan.) Energy Boost: Porridge provides a steady release of energy, keeping you fueled and focused throughout the day – no reaching for the snacks straight after breakfast. Customizable: Sweet or savoury -using fruits, nuts and spices, you can personalize your porridge, add to soups/sauces making it a versatile and tasty treat. Celebrate with a Porridge Party! Let’s turn World Porridge Day into a memorable event! Gather your friends, schoolmates, or community members for a Porridge Party. Share recipes, swap ideas, and savor different porridge variations. Don’t forget to capture the moments and spread the joy on social media using #PorridgeDayCelebration! A Porridge Recipe we at 121 Dietitian love… Oat Fibre Pancakes 1 large ripe banana 1-2 eggs depending on size 1/4 cup (can use gluten-free) oats (blitz in a blender for smoother flour consistency) 1tbsp of milled flaxseed 1 tbsp chia seeds pinch of salt pinch of cinnamon 1 spoon almond butter (optional) butter for cooking InstructionsMash the banana with a fork, break and whisk in the eggs, oats, salt seeds and cinnamon until smooth. Add the nut butter and swirl into the batter.Heat a teaspoon or oil/butter in a pan over medium-low heat. Cook for about 2 minutes, on medium heat until set. Cook on the other side for another 30 seconds.Serve with berries. Enjoy! Let’s make this World Porridge Day a celebration of health, taste, and togetherness! Happy porridge-making, everyone! 🌐 Sources AwarenessDays – World Porridge Day 2023 NetworkLeeds – Celebrate World Porridge Day with Mary’s Meals National Today – World Porridge Day Twinkl – World Porridge Day 2023 | Teaching Resources Chelmsford Star Cooperative – Celebrate World Porridge Day
