Gluten and Dairy free chocolate cake recipe-low FODMAP

Gluten and Dairy free chocolate cake recipe – low FODMAP Well today my eldest daughter sat the 1st of her 3 transfer exams to senior school. She came out happy in the knowledge that we had a fun day ahead planned!  So all was good. It started with concocting  some yummy home-made; tuna, chilli, spring onion greens, pepper, caper, cheese on corn tortilla pizza’s for lunch followed by a  trip in the winter sunshine to the park for some monkeying around. We returned with a hunger for chocolate cake so we experimented with this simple recipe and I thought it was so good I should share it with you, especially as it is made with a healthy fat choice; olive oil, and it is also low FODMAP and gluten free, dairy free too…. 80g cocoa 130ml boiling water 150g ground almonds 1/2 tsp bicarbonate of soda pinch of salt 200g brown/caster sugar 150ml olive oil Eggs x 3 whisked Blend thoroughly together the sugar, olive oil and 3 whisked eggs to create a creamy ‘mayo’ Mix the boiling water with the cocoa to a paste Weigh the almonds, bicarb of soda, and salt in a bowl, add the cocoa paste and the dry ingredients to the ‘mayo’ mix and blend. Pour into a cake tin. Depending on the size of the tin cook for 30 – 45 minutes till the cake is soft and squidgy on the top. dust with icing sugar. Voila. We got a photo of the last slice!! Enjoy! How we can help you…. Need help optimising the foods you eat or unsure of how to change your eating habits? We are experts in making “bad food” into healthy delicious tasty everyday alternatives. If this is what you need, 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 for specially selected choices for you. If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. We are on Instgram and Facebook. 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 2024.

Wrap up & eat right the cold season is approaching!

The cold season is certainly approaching and in more ways than one. The temperature took a noticeable dip last week and now it seems everyone around is coughing and sniffling (not us at 121 Dietitian! Yet!!).  Whether by co-incidence or by design this snuffly month (October) happens to be flu awareness month. Nobody likes to feel unwell and taking time off work is never good, especially in these times when retaining your job is paramount and being in tip top health is essential. To help you protect yourself or battle through, we thought we would share our knowledge on how to protect yourself from flu and boost your immunity before the flu season kicks in. Protect yourself The Public Health Agency has just launched their Seasonal Flu Vaccination Programme 2012/2012, they have some great advice on protecting yourself on their dedicated website http://www.fluawareni.info . Boost your immunity Did you know that malnutrition (under nutrition) is a common cause of reduced immunity? We can boost our immunity simply by eating right & staying hydrated. A healthy diet plays a key part in boosting immunity. Lack of nutrients such as zinc, selenium, iron, copper, folic acid and vitamins A,C & E in the diet can lead to a deficiency which then reduces immunity. Being overweight or obese does not exempt you from malnutrition. Obesity is another factor associated with reduced immunity. The moral of this story; Poor Diet + Overweight = Bad news for the immune system Tips to boost immunity • Eat a healthy & varied diet. This will help prevent malnutrition. • Maintain a healthy weight for your height an ideal BMI is 23. • Stay hydrated, aim for 8 glasses of fluids per day, drink more when you exercise or when it is hot. • Fruit and vegetables are a great source of Vitamins A,C & E. These nutrients have a significant impact on our immunity and so this is just another reason to ensure we all get our 5 a day. • Red meat, poultry and seafood such as oysters, crab & lobster are a good source of Zinc. Vegetarian sources include whole grains, fortified breakfast cereals and dairy products. • Dietary sources of selenium include nuts and seeds, fish, chicken, rice & cheese. • Folic acid, (essential in pregnancy) can be found in dark green leafy veg, dried beans & peas and citrus fruits eg. oranges & strawberries. Information checked & correct on 16th May 2018.

Make October YOUR New Year!

A lovely lady recently came to me in August 2012 looking for help with her main 2011 New Year’s resolutions! She wont mind me sharing this as the progress she has made has been outstanding since she started! Her main problem was her disappointment that she had not come near to achieving her personal goal of “being as healthy as possible.” Despite her good intentions she had made disappointing progress and it was 8 months into the year.  She was panicking. Many of us can relate to this. We have expectations for great changes and we feel motivated at the start, but events and responsibilities seem to work against us and we are left feeling frustrated and sometimes discouraged that the changes we want to see will never be accomplished. With this lady, and others, a few simple strategies can help  make significant changes promoting health, fitness, and control. I advised this client that September through to October would be the perfect time to make her changes. The kids are back in school, the home routine is in place, and it is a long time till the Christmas rush! My Client was raring to get started, she focused, made the time and energy to commit to her new plan. The following are some of the goals we decided to focus on: Step 1: Start small. In the case of my client, instead of encouraging her to become a slave to the gym, we started with two 30-minute walks per week. Over the past three weeks, these have lengthened and she now looks forward to her evening walks most nights of the week. This simple change may add years to her life. Step 2:  Be ‘SMART’ Identify specific, measurable goals. They must be realistic and linked to a period of time so you can assess your achievements. These goals are “SMART” goals (specific, measurable, achievable, realistic and timely.) My client’s goals were similar to many; ‘eat better and be more active’, but how do we measure success with a goal like this? As a starting point, we broke down her goals into three straightforward, but significant, changes: 1) Begin to eat breakfast within 30 minutes of waking five out of seven days per week. 2) Eat a portion of vegetables with both lunch and dinner six out of seven days per week. 3)  Keep records of your food intake and exercise for five days to promote self-awareness of your eating and activity patterns. Step 3: Get Support Obtain support from a friend, spouse or family member. In this case of this client, her husband has been a great supporter. He reminds her to sit down and eat breakfast with him instead of running around after the kids and he provides the motivation for her to be fit by walking with her in the evenings. He and the kids are enjoying the health changes too, they are eating better and their mum is happier and healthier. In addition to her family support, my client has benefited from professional support. In working with a dietitian it has had help her make appropriate goals, identify obstacles and help overcome challenges. Professionals are trained to help provide creative ideas to make it a fun and interactive experience. My client laughs with pleasure as she informs others of her fears of making that initial contact. She expected I would whip her into shape and she would be mortified, but now instead she admits she enjoys the one to one webcam consultations, coming to the clinic weight session and the programme she is following. She says she does not feel deprived or different to anyone else only that she is already feeling much healthier and fitter.  Step 4: Get accurate information As a Dietitian I spend a lot of time correcting people’s myths. Most of my clients come in expecting they will be told to eat salads, cut carbohydrates, and slave away on a treadmill seven days a week. We know from countless studies, that healthy eating does not mean dieting. While there are specific dietary requirements for many conditions, such as high blood pressure, diabetes, and cholesterol problems, most people do not have to cut anything out, they just need assistance in finding the right balance. Obtaining professional guidance ensures you learn which strategies are appropriate for you. If you have struggled with getting healthy this year, why not click on the contacts page and get your diet assessed by the professionals! Information checked & correct on 16th May 2018.

World Heart Day

This Saturday 29th September 2012 is World Heart Day. World Heart Day is dedicated to raising awareness of the world’s biggest killer, Cardio Vascular Diseases (CVD). CVD is a name given to disorders of the heart & blood vessels which include Heart Disease, Stroke & hypertension. In Northern Ireland 2010 there were 4476 deaths caused by CVD, a high figure given that 80% of CVD is behaviour related. Behavioural risks include smoking, increased blood pressure & being overweight and something we can do something about. Exercising regularly. Maintaining a healthy weight. Eating a healthy balanced diet. Not smoking. Eating for Heart Health Aim for 2 portions of fish per week, one of which should be oily e.g. salmon, trout & mackerel. Oily fish is a great source of omega 3, a fatty acid which helps to protect your heart. Eat whole grains & high fibre foods. Foods such as wholegrain bread, breakfast cereals, brown rice, whole wheat pasta, beans, oats, & lentils contain soluble fibre which can help to lower cholesterol. Limit your salt intake aim for no more than 6g salt per day. Remember most of the salt we eat is already in the foods we buy so check the labels. High intake of salt is linked to high blood pressure. Don’t drink alcohol excessively. This has been linked to increased formation of blood clots & increased blood pressure. Limit your total fat intake in particular saturated fats & trans fats. This will help to keep blood cholesterol down. Shopping tips for Heart Health Use traffic light labels to help you identify foods which are moderate (amber) & high (red) in salt, saturated fats & total fats. These foods should be eaten in moderate amounts. Aim for foods with more green lights. Go for wholegrain varieties of breakfast cereals, bread & past. Choose brown rice instead of white. Remember your 2 portions of fish. Include lots of fruit and vegetables in your shopping. These are a great source of fibre as well as vitamins and minerals. Never go shopping on an empty stomach or you are likely to be drawn to high fat/calorie foods. If it is an area you want to learn more about or need assistance in making those permanent changes then please get in touch, follow us on facebook and twitter. 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.

It’s Been a While – Vitamin D

Hi, well what a year it has been. Work has pushed my boundaries further than ever imagined, the kids school and social demands continue unabated and we are now heading to another episode of over indulgence! Looking back, we have had a disappointing amount of summer sunshine, not good for Vitamin D stores or for the fun picnics we so love. We did have a fab trip which was a special treat and it certainly made up for our poor weather; a royal Caribbean cruise! Wow, as a Dietitian it was a sight to behold. The food choices were superb from both ends of the spectrum! The holiday guests, some whom had definitely been there before, could eat 24/7 and some did. Initially I found it all a little overwhelming and off-putting, but once I realised that the majority were not all gluttons we had a holiday of a lifetime! Vitamin D As we come into the winter it is important to be aware that nearly half of the British population have low blood levels of Vitamin D during the winter and spring months. This has come from changes in our lifestyles, less time outdoors, and increased use of sunscreens. If you are Obese, pregnant or a child you are at further risk due to either lack of availability with high fat stores or due to an increased need for development and growth. Why Worry? Rickets, a bone disease from the Victorian times, that had diminished, is now increasing significantly, leading to bow legs and short height, if prolonged it results in adults as osteomalacia. Recent Scientific literature has linked this important vitamin to not alone bone health; rickets, oesteoporosis (brittle bones) but also low levels of vitamin D are linked to increased risk of heart disease, high blood pressure, breast and colon cancer, impaired immunity, type I diabetes, arthritis and multiple sclerosis. What Can You Do? Careful exposure to the sun in the summer months (pale skin achieves sufficient amounts 10 times faster than darker skin) is considered essential but maybe not enough. Food Sources: Salmon- wild and baked is an excellent source. Baking has no effect on Vitamin D content whereas frying reduces it by 50%! Sun dried Shitake mushrooms is also highly concentrated, sardines canned, mackerel and tuna canned. Some breakfast cereals are higher than others so check the labels. Some manufacturers are aware of this deficiency worry and products like breads are being fortified, polyunsaturated margarine are also fortified. Until further fortification is widespread supplements maybe necessary. Make sure you are getting enough from your diet and sunshine and then top up over the winter months. Information checked & correct on 16th May 2018.

Clients & Projects

Clients & Projects Gillian has built up a wide and diverse portfolio of clients and associates. As a result, 121 Dietitian has developed strong partnerships across healthcare, corporate wellbeing, media, and community organisations. In particular, Gillian has worked with the following organisations: Kingsbridge Private Hospital Health Works H3 Insurance Fit for Life –  Holywood Bannatyne Health Club and Spa Apex Clinic Moon and Spoon Belfast Telegraph Greatvine.com Charities – Concern, British Heart Foundation (BHF) NIABT – ( Northern Ireland Assembly Business Trust member) Randox Healthcare If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today Book Today Testimonials “Having managed a demanding and complex project for us in Northern Ireland I cannot speak more highly of Gillian and her professional delivery of the service. Gillian is an excellent team manager delivering a high quality service and maintaining a highly motivated team throughout the three month project. I would have no hesitation recommending Gillian and I hope to work with her again in the future” Private client “I’m very happy with the service provided by your company and would recommend you to anyone. I felt at ease when talking to you and was pleased with the plan that prepared for me. Thank you for such a professional, yet flexible, and understanding approach.” J Donnelly “After the 20 minute appointment I found the information provided very useful, confirming things for me rather than changing my thoughts or revolutionising my diet. I found Gillian to be very knowledgeable and I had confidence in what she was saying.  Since my consultation I have made small changes but these have had a real impact on me.  I now have more energy and feel more healthy in general” Staff member Ikea – corporate client “Gillian totally understood what was going on… I felt our concerns were listened to and that I was gaining the help and advice I wanted regarding my [baby] son’s bowel problems. Her clinic is a welcoming and professional…the outcome has been a great success in correcting the problem.”Darragh’s mum “As a racing cyclist, power to weight ratio determines my ability to win events. In order to improve my cycling efficiency and loose weight while maintaining lean muscle I worked with 121 Dietitian to reach optimum weight for my events. Gillian provided me with concise, accurate and practical advise enabling me to represent my country at Youth Olympic level and become a multiple National Cycling Champion.” Declan Mulholland Sports client “The ‘121 Dietitian team’ came to our workplace and provided a light-hearted, enjoyable ‘visual and colourful’ workshop. The expert personal assessment provided the workforce with plenty of positive chat, and changes in the canteen have been spot on and welcomed. We would like to thank you all for an excellent day and for the attention to detail and specialist service you provide.” Michelle O’Hare Projects In addition to individual consultations, 121 Dietitian has provided bespoke corporate nutritional services across the UK and Ireland for over 12 years. Therefore, many organisations trust us to deliver engaging and evidence-based workplace health programmes. Fun, interactive workshops, quizzes, and individual mini sessions remain particularly popular. Not only do they encourage teams to make healthy changes together, but they also provide personalised support where required. Work Ready Programme Furthermore, the Work Ready programme offers a specialist corporate service designed to support multiple areas of health and nutrition. The British Dietetic Association (BDA) designed the Work Ready Programme to be flexible. Consequently, organisations can select services that best suit their needs. Moreover, each element aligns with key healthy workplace awards. As the BDA explains: “UK workers spend a significant amount of time in the workplace, and many organisations now offer health information and benefits to support healthier habits.” “Choosing the right source of advice can be confusing. However, dietitians are considered the ‘Gold Standard’ in nutrition and food professionals.” Workshops & Corporate 121 sessions In addition, Gillian has delivered workshops and specialist sessions for: Allen & Overy CCEA We Are Just Ulster Bank RNIB GE Energy Thales – Belfast Relatives for Justice SQS Belfast Ikea Cirrus Logic – Edinburgh Kilcooley Centre Media & Publications Alongside corporate work, Gillian has contributed to various media platforms. For example: Columnist – Belfast Telegraph Contributor – BBC Radio Ulster. (link) University of Ulster Collaboration – European Communication Research and Education Assoc – Paper  ‘Online health info from social media tools’ BBC radio Ulster – Vitamin D interview Downtown Radio – Ditching the Diet interview Speaking requests Finally, Gillian regularly receives speaking requests from organisations wishing to promote workplace wellbeing and public health. These include: Business in the Community and PHA – Empowering Healthy Living in the Workplace CITI Belfast – Health and Well-being: Nutrition & Performance in the Workplace Thales Belfast – Ongoing  quarterly presentations CCEA Corporate Health Awareness Week for Employees Libraries NI (various locations) – “Healthy Eating for All the Family” series