High Absorption Chelated Iron Bisglycinate 20mg with Vitamin C, Gentle Formula, Clean Label & Targeted Release, One Daily, Vegan, 180 Tablets, by Igennus
IRON COMPLEX WITH VITAMIN C – formulated with an effective daily dose of 20mg of bioavailable iron, and combined with vitamin C to support the transport of iron, enhancing uptake in the body
HIGH ABSORPTION FORM – iron bisglycinate is absorbed up to 4x better than ferrous sulphate. Also, our targeted release technology delivers iron directly to the small intestines for maximum absorption
GENTLE ON THE STOMACH – we use a well tolerated chelated form which binds iron to glycine, preventing irritation of gut tissue and unpleasant side effects usually associated with iron supplements
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
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10 Dietary Tips for Fatigue: Energy-Boosting Foods to Help You Feel Refreshed
What is Fatigue? Have you ever felt like no matter how much rest and sleep you get, you still feel very tired and exhausted? This is referred to as ‘fatigue’, which is an extreme lack of energy that doesn’t go away easily. Definitely, at this time of year, when we have all had a long, sunless winter, fatigue can be at its worst. Diet can play a major part in influencing how tired or energized you feel. In this blog post, we’ll delve into the effects of diet on fatigue and ways to boost your energy levels through healthy eating habits. In addition to other factors, fatigue can also be caused by stress, lack of sleep, medications and poor health. All of which should not be overlooked. Importance of a Balanced Diet for Fatigue Macronutrients are the cornerstone of nutrition and an essential part of a healthy diet. They provide energy to the body and form the basis for our physiological functions. Macronutrients include carbohydrates, proteins, and fats, which are necessary for growth, development, and maintaining normal bodily functions. Each macronutrient has its own unique role in the body and it is important to get them in the right balance for optimal health. Eating a balanced diet is essential for maintaining good health. The Basics – Carbohydrates are the body’s primary source of energy and fibre. Proteins help repair and build muscle tissue and assist hormones. Fats provide a slow-burning source of energy and are essential for cellular activity. Eating foods from each group in the right proportions can help to ensure that all your nutritional needs are being met alongside essential vitamins and minerals, antioxidants and more. Hydration for Fatigue Water is essential for many of the body’s functions, including maintaining energy levels. Water is essential for the functioning of the human body and plays an important role in keeping energy levels up. It involves many of the body’s processes, such as transporting nutrients and oxygen to cells, regulating temperature, eliminating waste, and lubricating joints. Additionally, water helps to increase alertness and enhances concentration. Therefore, it is crucial for individuals to stay well hydrated in order to maintain healthy energy levels throughout their day. Even mild dehydration can cause fatigue, so it’s essential to stay hydrated throughout the day. Aim to drink 250ml x 6 glasses of water per day, and more if you’re exercising or in a hot environment. Energy Boosting Foods Complex Carbohydrates for Fatigue Complex carbohydrates are found in whole grains, fruits, and vegetables provide slow-burning energy that can help prevent fatigue throughout the day. These foods are also high in dietary fibre, which helps to regulate blood sugar levels and keep you feeling fuller for longer. Eating complex carbohydrates can also help reduce your risk of certain chronic diseases, such as heart disease and diabetes. Protein for Fatigue When consumed, protein helps build and repair muscle tissue, aids in digestion and helps regulate hormones. It also provides the body with energy, as it is broken down into amino acids which can be used to create ATP (energy). Consuming adequate amounts of protein can help boost energy levels by providing your body with the necessary building blocks to produce ATP. Some of the best sources of dietary protein include eggs, lean meats, legumes, dairy products, nuts, seeds and fish. These foods are not only high in protein but also provide essential vitamins and minerals to keep us healthy and energized throughout the day. Healthy Fats for Fatigue Eating the right kinds of fat is essential for overall health and wellness. Healthy fats, such as those found in avocado, nuts, and olive oil provide many essential nutrients that are beneficial for our bodies. They can help to reduce cholesterol levels, improve heart health and even aid in weight loss. In addition to providing important nutrients, incorporating these healthy fats into your daily meals can also help to make them more enjoyable and satisfying. Iron for Fatigue Iron plays an essential role in the body, serving many important functions. It helps with energy production, muscle formation, and oxygen transport throughout the body. Eating a diet rich in iron is essential to maintaining adequate levels of iron in the body. Foods that are particularly high in iron include red meat, leafy greens such as spinach and kale, beans and legumes, fortified cereals and grains, nuts and seeds, and fruits like prunes or raisins. Meals and snacks made from these foods can be a great way to get your daily dose of iron. Vitamin B12 for Fatigue Vitamin B12 is an essential vitamin necessary for the production of red blood cells, proper neurological functioning, and healthy metabolism. It is found in a variety of foods such as fish, eggs, dairy products and certain fortified cereals. Consuming a diet rich in vitamin B12 can help prevent deficiencies and ensure that our bodies are receiving the essential nutrients needed to maintain health and well-being. If you’re a vegan or vegetarian, you may need to take a vitamin B12 supplement to ensure you get enough of this essential vitamin. Vitamin D for Fatigue Vitamin D is a key nutrient it is a fat-soluble vitamin and a hormone. It has been found to be beneficial in combating fatigue, as it helps the body absorb calcium and phosphorus, which are important for energy production. Vitamin D also helps regulate mood, improve sleep quality, and even reduce the risk of certain diseases. It is made by the skin from the sun or can be found in a small range of foods including oily fish, egg yolks and mushrooms. By making sure we get enough of this essential vitamin through dietary sources or supplements, we can make sure our bodies are functioning at their best and combat fatigue effectively. Fatigue -What to reduce or avoid Fatigue and Caffeine Caffeine and sugar are two of the most popular substances consumed daily around the world. Caffeine is a stimulant that can help improve mental alertness and
Manage Stress to Better Manage Irritable Bowel Syndrome (IBS)
What is Irritable Bowel Syndrom (IBS) and How Does Stress Impact It? Irritable Bowel Syndrome (IBS) is a common disorder of the gastrointestinal tract that affects an estimated 10-15% of people worldwide. Stress has been identified as a major factor in the onset and exacerbation of IBS symptoms and it is definitely a trigger for the patients I see at my clinic when attending one of our super successful gut health programmes. This month has been awareness month for both IBS and Stress, so I thought I would bring the two together in my final blog for this month. As previously mentioned in my previous blogs IBS and Probiotics Irritable Bowel Syndrome is characterized by abdominal pain, bloating, and changes in bowel habits. How does stress affect digestion? Studies have shown that stress can affect the way our bodies process food and how our digestive system functions, leading to an increase in abdominal pain and other IBS symptoms. Additionally, stress can cause changes in hormone levels which can further exacerbate IBS symptoms. It is important for people with IBS to take steps to reduce stress levels in order to manage their condition more effectively. The relationship between our brains and the digestive system is powerful, so it is not uncommon for changes in our emotional or psychological state to affect the way our gut works and could explain why we often feel ‘butterflies in the stomach’ when feeling anxious or stressed. The communication and feedback between the gut and the brain is known as the gut-brain axis. This network consists of two parts: The sympathetic nervous system, which manages fight-or-flight responses; and the parasympathetic nervous system, which controls repair, rest and digestion. It is believed that the enteric system functions as a third part to control the digestive system. This communication between the brain and the gut is referred to as ‘the gut-brain axis’, which helps connect emotional processes in the brain to the physical operations of our digestive system. Recent research has been able to establish the gut-brain axis, which is the connection between the two systems. Emotions can affect how your gut functions and vice versa. It’s important to note that although many digestive problems are related to mental health, not all of them are caused by Irritable Bowel Syndrome (IBS). Anxiety can manifest in various physical symptoms, such as stomach aches or changes in bowel movements. Gut Bacteria and Stress Did you know that having an imbalance in your gut bacteria is having an impact on your mental health? This is sadly not that well known, but with years of research and practice it is a major area that I have built into our programmes and is an important part of successful treatment. Certain bacteria can affect levels of anxiety or stress through activities in the digestive tract. A healthy balance of the ecosystem is necessary for our mental health and well-being, however when it is not balanced (dysbiosis) organisms like bacteria can lead to negative consequences. A recent large, most comprehensive and best-validated association study to date provides further evidence for an association between gut microbes and blood metabolites (generated by host and by microbes) in patients with Major depressive disorder (MDD). (1) They observed “that the genera Sellimonas, Eggerthella, Hungatella, and Lachnoclostridium were more abundant, while genera Ruminococcaceae…, Coprococcus, Lachnospiraceae…, Eubacterium ventriosum, Subdoligranulum, and family Ruminococcaceae were depleted in the guts of individuals with more symptoms of depression. Of these, genus Eggerthella showed statistical evidence of being involved in the causal pathway.” These microbes are involved in synthesising important neurotransmitters, such as gamma-aminobutyric acid, butyrate, glutamate, and serotonin. It is known that Butyrate can influence depression through several routes — ie, via immune regulation, genomic transcript/translation, and/or affecting energy metabolism. So this is really critical for health to ensure these pathways are optimised. 3 Tips for Identifying & Reducing Sources of Stress in Your Life Stress is a natural part of life and we all deal with it at different times in our day, week or life. It is normal and should not cause us problems. It can however become overwhelming if left unchecked. Identifying and reducing sources of stress in your life is essential for maintaining mental and physical health. There are many levels of stress and many ways to address. Here are 3 simple tips to help you identify and reduce the sources of stress in your life. One way is to take time to reflect on what is causing you stress. This could be anything from work or family pressures to financial concerns or relationship issues. Once you’ve identified the source, think about how you can reduce it. This could involve making lifestyle changes. Such as exercising more or taking up a hobby, or seeking professional help if needed. Second, get into the habit of practising mindful living by being aware of how your thoughts and actions affect your emotions and overall well-being. Taking regular breaks throughout the day to relax and refocus will help keep stress levels low. Third, set realistic goals for yourself that are achievable within a reasonable timeframe. Setting unrealistic expectations will only add more pressure and increase feelings of helplessness. Dietary Changes & Supplements that Can Help with Stress & IBS Symptoms Making changes to your diet can not only help reduce stress levels but also lessen the severity of IBS symptoms. Eating a nutrient-rich diet, and limiting processed fat and sugars is important as well as avoiding specific trigger foods. These can help reduce stress levels and improve digestion. Our 6 week elimination programme combines these all for excellent results. Additionally, certain supplements such as probiotics, omega-3 fatty acids, magnesium, vitamin B12 and zinc may be beneficial for those suffering from stress or IBS. By making key dietary changes and taking the right supplements specifically for you, you can experience improved overall health and well-being. We do a deep dive assessment for each patient that attends our practice. This allows 121 Dietitian programmes to be designed specifically for you, ensuring physical and mental health are addressed. Stress Management
Solgar Gentle Iron (Iron Bisglycinate) 20 mg Vegetable Capsules – Pack of 180 – Reduces Constipating Effects – Gentle on the Stomach – Vegan and Gluten Free
Highly absorbable unique form of iron
Useful for those with a restricted diet such as Vegans and Vegetarians
Gentle on the stomach / Ideal for sensitive stomachs