Confused by food labels? Let’s get clear!

Food labels which can leave you confused. Here, we share our top tips on understanding what they really mean. Food labels – You’re ready to make some health changes and like many others, your new year resolution may have you rethinking your shopping trolley contents. The internet bombards us with recipes and healthy eating advice multiple times a day. So surely it must be easy to eat healthily? Wrong! With more advice and food labels it has become more confusing to eat healthy. We see this in clinic every day, and it affects a wide range of people. Whether it’s acute or chronic health issues, sports nutritional needs, weight loss, weight gain or allergies, everyone struggles to not only find the right foods for their needs, but how to integrate them into their day, suit their budget and time constraints for shopping and cooking. As Dietitians, we work with individuals to ensure they select the correct foods and nutrients optimal for their particular health issue or request. We also work with families to ensure they get value for money when they shop and that their kids will enjoy eating the same meals. A win-win in reducing the shopping bill and stopping the need to cook separate meals. How can you be sure you are picking foods that are correct for you? We know from The Institute of Grocery Distribution’s research since 2015 that many people are confused about how to use the information displayed on nutritional labels correctly. The main areas of confusion, in particular, are portion size information, reference intakes and colour coding. As a general guide the front of label’s nutritional information can be helpful. Taking a particular food – like bread as an example – there can be numerous options to choose from. Some are low fat, some high fibre… What therefore do you need to consider when looking at labels of foods in general? Using front of label information 1. Start with the colour background All green and it should be a good choice in relation to the nutritional guidelines – HOWEVER… My advice in addition to this is to always turn to the ingredients to check it is not loaded with artificial sweeteners and fat substitutes as this is a great way manufacturers can achieve all green. Some foods that fall into this amazing green light category can actually be chemical junk. The goal: Choose foods that are unprocessed. 2. Know your portions This detail can be very telling and misleading. A small cake may have the nutritional information available for a portion and doesn’t look too bad! Think: supermarket coffee and walnut cake (400g). The portion info is for 1/6 of the cake or 68g. If you manage to keep to 1/6 of a slice then that’s fine but most people cut bigger portions and so the nutritional information then becomes meaningless. Don’t just rely on portion measurements but take a look also at 100g measures. If your sugar value is below 5g per 100g then you are on the right track (unless your portion is over 500g!). For fibre push for 20g per 100g. 3. Checking the carbohydrates content is useful It’s worth remembering that too high carbohydrates intake is converted to fat if over-eaten. My advice is to check the total sugar and fibre content which makes this carbohydrate figure more meaningful. High fibre 20g/per 100g, low sugar 5g/100g is what you want to see. 4. Fat is very much in vogue The media are all about fats at the minute. After being banished for three decades, fat is now back on the menu. Fat is found in various healthy and not so healthy forms. Watch out for the saturated fat content in processed foods and keep to below 5g per 100g or 5%. Palm oil, refined oils and processed vegetable oils are linked to inflammation, due to the chemicals used for extraction and production. Many more factors are involved in selecting foods and using front of packet labels are helpful and a good starting point. Using common sense and checking the ingredients are also top priority. Remember the first ingredient on the list has the largest amount in the product and so on with the smallest amount of the ingredient last. 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.

January -Try Something New #LearnuaryNI Challenge

This January, eating healthier just got a whole lot easier! Join the #LearnuaryNI Challenge and discover a new top tip to help you eat better and feel great every day this month. January is typically a month associated with New Year Resolutions, with the general consensus being: “I’m going to eat better”. A fantastic idea, but one which can be hard to maintain or even know where to start. So this #LearnuaryNI, to make your mission of eating healthier a little easier, we’ve shared our daily tips to get January off to the perfect start. Trying out each of these will increase your knowledge of healthy eating, helping you see the benefits of what you are doing. Your #LearnuaryNI quest to learn one new thing each day throughout the month of January 2018 can take many forms. Learning is proven to boost your health and wellbeing and is one of five key steps recommended by mental health charities and no-one would doubt that taking care of your diet, fitness, medical issues and self-care are critical considerations for everyone. So without further ado, here are our #LearnuaryNI challenges, one bitesize health and nutrition tip a day: Plan your shopping list for the week in advance and stick to it Don’t shop hungry Drink ½ your weight in water ie 150lb person = 2.2 litres Use online shopping to reduce temptation Make your plate of food colourful Enjoy 3 portions of fruit each day Eat 6-7 vegetables/salad each day Chew and eat slowly Avoid low fat products Avoid low sugar products Don’t neglect exercise – Healthy eating = 80% and exercise = 20% Eat out as little as possible – Enjoy other social outings: crazy golf, ice skating, tenpin bowling… Cook from scratch Dance and workout to music while cooking Ensure you have working utensils like peelers, sharp knives, colander, scales… Make vegetables appealing with spices and herbs Keep trigger foods out of your cupboards Sleep is major – if insufficient your ghrelin hormone increases hunger Avoid filling up on bread Bored of boiling veg – roast it instead – add garlic/salt and enjoy Sit at the table at each meal and smell, look, be aware and enjoy what you are eating Don’t eat if not hungry – it may be dehydration or even boredom! Use vanilla extract, cinnamon, mint, lemon, lime for flavourings Dark chocolate x 2 squares a day is a tasty and nutritious treat Avoid eating the leftovers – freeze instead or save for lunch the next day Don’t pick at the kids’ foods Alcohol = liquid calories – keep to a safe minimum If eating out stick to sharing starters and desserts and enjoy a healthy main Have a large glass of water 15 minutes before eating Be careful if taking supplements – do you know how good the ingredients are? Use a weighing scales once per week, weighing yourself at the same time of the day, to watch your weight Trying out these steps this January is the foundation of adopting a healthier lifestyle and promoting self care. 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.

Vitamin D deficiency: Should we use supplements?

For years, it has been widely accepted by scientists that vitamin D deficiency is a longstanding health problem, with implications on health and wellbeing. While there are a wealth of reasons for vitamin D deficiently, inadequate skin synthesis due to restricted sunlight, limited food fortification and lack of vitamin D from natural food sources are confirmed contributing factors. Here, we discuss how certain health conditions can further enhance the risk of vitamin D deficiency and ways to increase its consumption. The levels of vitamin D deficiency In the UK, currently, Reference Nutrient Intakes (RNI) for vitamin D are only set for children aged 1.5-3 and adults over 65 years of age. Using the average intakes for each of these age groups, data from the latest UK National Diet and Nutrition Survey (NDNS) revealed that intakes of vitamin D from food sources are just 27% of the RNI for children and 33% for adults, showing significantly low vitamin D levels from food sources. When it comes to assessing blood biomarkers in relation to vitamin D levels, plasma vitamin D levels of <25 nmol/L are used to identify a deficiency. Using this as an indicator, it was revealed that on average, 19.7% of boys and 24.4% of girls aged 4 to 10 had levels less than 25 nmol/L, while 24% of men and 21.7% of women aged 19 to 64 has plasma vitamin D levels below this. The survey also revealed that when averaged out across the year, 40% of young people and adults were deficient between the months of January and March. Health conditions which can increase the risk of vitamin D deficiency Malabsorption, coeliac disease, cystic fibrosis, short bowel syndrome and inflammatory bowel disease (IBD) can all increase the risk of vitamin D deficiency. Amongst adults, an Irish study involving 81 patients with Crohn’s disease (CD) revealed that 63% were vitamin D deficient. Furthermore, a study of patients with coeliac disease in the US showed that 25% had vitamin D deficiency. Common signs of deficiency When it comes to symptoms of vitamin D deficiency, these tend to vary across the lifespan and with the level of deficiency. During adolescence, symptoms typical of severe deficiency include muscle cramps, pain in weight-bearing joints and problems walking, running or climbing stairs. In adults, a mild lack of vitamin D may present itself as general aches and pain, while more severe deficiency is associated with osteomalacia and post-menopausal increased fracture risk. Furthermore, suboptimal vitamin D levels are associated with an increased risk of severe infections and sepsis amongst those that re critically ill. Vitamin D supplements When it comes to supplementing vitamin D levels, we must first ascertain whether it is to maintain and prevent deficiency or to treat a diagnosed deficiency. In the care of maintaining levels, The European Food Safety Authority (EFSA) proposed an adequate intake of 15 µg/day for adults. In the UK, while RNIs are not available, it has been suggested that 10 µg/day for those aged 11 to 65 is suitable. In the situation of vitamin D deficiency, such as in cases of patients with diagnosed bone diseases, it has been advised by the National Osteoporosis Society that levels are increased rapidly with doses of up to 7500 µg. So, for example, taking 20 µg/day capsules, five times a day for 10 weeks could be used to rapidly correct low levels, and following this, levels should be maintained. When it comes to which form of vitamin D supplementation to take, evidence suggests that vitamin D3 (cholecalciferol) is effective at raising levels. Here at 121 Dietitian we support all the evidence regarding Vitamin D deficiency and the importance of correcting low levels. However the safety of increasing levels and continued maintenance of these levels are of concern, and so we prefer to guide our patients with a safe combination of a whole food diet rich in Vitamin D foods and natural supplementation of key nutrients. Why? Many of the general population are correctly taking action and looking after their own health, and over the counter supplementation has been around for a long time, nothing new there. The issue is the toxic levels of Vitamin D supplementation that people are taking and the length of time they are taking them for with no monitoring. Hypervitaminosis D is a rare but potentially serious condition. It occurs when you take in too much vitamin D. It’s usually the result of taking high-dose vitamin D supplements without checking your status. Too much vitamin D can cause abnormally high levels of calcium in the blood. This can affect bones, tissues, and other organs. It can lead to high blood pressure, bone loss, and kidney damage without treatment. Vitamin D can also affect Vitamin A, Vitamin K and magnesium levels and if the ratio is not maintained then you may experience further unpleasant side effects. As of the past number of years GP’s in Northern Ireland are unable to routinely measure peoples Vitamin D levels.  This for me as a health professional is disappointing and worrying as we are frequently seeing cases of severe deficiency and many with long term excessive use and negative consequences. Monitoring needs to happen. In summary, Vitamin D deficiency is common in the UK, particularly during the winter months and notably in vulnerable populations. While symptoms can be hard to spot, tiredness and general fatigue are common and may suggest your levels should be assessed by your GP or through a simple blood test where possible. Action should be taken based on these findings and current health status. 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

The role of nutrition on mental health

Recently, we have been witness to a rise in exposure of mental health, thanks to the media. Never has it been more prevalent, and so now is the perfect time to look at the research and focus on what can be done to improve our mental health. In particular, one of the most obvious, yet under acknowledged factors, is the role which nutrition plays on our mental health. Here, we take a look at which foods research has indicated plays a contributing role. It’s undeniable that in recent years, research has indicated a link between diet and mental health. In fact, this body of evidence is growing at a rapid rate, and yet, diet still often remains a last resort when it comes to addressing ways to help improve or prevent the onset of mental health issues. Most of the brain is actually derived directly from food. Changes in our diet in recent years mean that what we are eating on a daily basis is in fact much different in its nutritional content than that of our ancestors. Our heart, liver and stomach are organs, and so too is our brain. It is acutely sensitive to what we eat. To remain healthy, it needs different amounts of nutrients ranging from; essential fatty acids, amino acids, vitamins, minerals and water. If you are someone who has ever smoked, drank alcohol, tea or coffee, or eaten chocolate, you will know only too well that they can alter the state of your mood, the effect, depending on the substance, is thankfully often temporary! But what is less commonly known is that some foods can actually have a longer lasting influence on mood and mental well being, and this is the focus of the work successfully provided to all clients by 121 Dietitian. Research has shown that food plays an important role in the development, management and prevention of mental health problems, such as depression, schizophrenia, attention deficit hyperactivity disorder and Alzheimer’s disease, but which foods in particular are they referring to? Research suggests the following: Dramatically decrease your consumption of sugar Top of the list is to decrease your consumption of sugar, and in particular fructose, grains, and processed foods. Not only are processed foods high in sugar and grains, they are also packed full of a variety of additives, which can affect your brain function and mental state, especially artificial sweeteners. Research has shown that a diet rich in processed foods is also linked to an increased risk of depression. Increase your intake of fish Several studies have indicated that low levels of fish consumption by country were linked to higher levels of depression among its citizens, and vice versa. Fish is rich in omega-3 fats, which are crucial for optimal brain function and mental health. Up your vitamin B intake Low levels of the B vitamins including vitamin B1, B2, B12 and folate have been linked to an increased risk for depression. Ensure your diet is rich in seafood, beef, chicken, pork, milk and eggs to increase your daily intake. Get more vitamin D The best way to up your vitamin D levels is through regular sun exposure. Vitamin D is essential for your mood. There’s a reason why people are happier when it’s sunny! One study found that people with the lowest levels of vitamin D were 11 times more prone to depression than those with normal levels. The best way to optimize your vitamin D levels, is through sunshine but in this country, it isn’t always easy. When it comes to foods rich in vitamin D, opt for salmon, tuna, sole, fortified cereals, eggs, ricotta, milk, pork and mushrooms. Remember, SAD (Seasonal Affective Disorder) is a type of depression that we know is related to sunshine deficiency, so it would make sense that the perfect way to optimize your vitamin D is through sun exposure. In summary, while research is still on-going to understand the role that nutrition plays in contributing to our mental health, early evidence already shows there is a clear link. The work at 121 Dietitian ensures all patients treated daily in clinic benefit from this and their results are testimony to this. What can you do to experience some positive changes? Start by reducing your intake of processed foods and refined sugar, consume foods rich in omega-3, and B vitamins, as well as soaking up those sunshine rays, and if you are not sure about how to do this fully come and see us happy people at 121 Dietitian. 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 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 –