Is coffee good or bad for you? All you need to know
Coffee has been researched over and over and over, and why not! A universally consumed drink, it is complex, with over a thousand different substances present. So is it actually good for you, or should we avoid it completely? Here, we separate the facts from the fiction so that you can make an informed decision on its consumption. For years, researchers have warned us to avoid coffee because it might increase the risk of heart disease and affect growth. They worried that people could become addicted to the energy that high amounts of caffeine provided, leading them to crave more and more coffee as they became tolerant to higher amounts of caffeine. Experts also worried that coffee had damaging effects on the digestive tract, which could lead to stomach ulcers, heartburn and other ills. All of this concern stems from studies carried out decades ago that compared coffee drinkers to non-drinkers on a number of health measures, including heart problems and mortality. Coffee drinkers, it seemed, were always worse off. But it turns out that coffee drinkers were not compared fairly. Those studies didn’t always check for other factors that could account for poor health, such as smoking, drinking and a lack of physical activity. If people who drank a lot of coffee also happened to have some other unhealthy habits, then it’s not clear that coffee is responsible for their heart problems or higher mortality. That understanding has led to a rehabilitated reputation for the drink. Recent research reveals that once the proper adjustments are made for confounding factors, coffee drinkers don’t seem to have a higher risk for heart problems or cancer than people who don’t drink coffee. Recent studies also found no significant link between the caffeine in coffee and heart-related issues such as high cholesterol, irregular heartbeats, stroke or heart attack. Is coffee actually good for you? Studies show that people who drink coffee regularly may have an 11% lower risk of developing type 2 diabetes than non-drinkers, thanks to ingredients in coffee that can affect levels of hormones involved in metabolism. In a large study involving tens of thousands of people, researchers found that people who drank several cups a day—anywhere from two to four cups—actually had a lower risk of stroke. Heart experts say the benefits may come from coffee’s effect on the blood vessels; by keeping vessels flexible and healthy, it may reduce the risk of atherosclerosis, which can cause heart attacks. Some studies now suggest that decaf and caffeinated coffee may have the same health effects and suggest that it’s not just the caffeine that is responsible for coffee’s health benefits. Coffee is high in antioxidants, which are known to fight the oxidative damage that can cause cancer. That may explain why some studies have found a lower risk of liver cancer among coffee drinkers. Coffee has also been suggested to help you live longer. A recent study involving more than 208,000 men and women found that people who drank coffee regularly were less likely to die prematurely than those who didn’t drink coffee. Researchers believe that some of the chemicals in coffee may help reduce inflammation, which has been found to play a role in a number of ageing-related health problems, including dementia and Alzheimer’s. Some evidence also suggests that coffee may slow down some of the metabolic processes that drive ageing. One negative is that people may become dependent on caffeine and if stopped will cause withdrawal symptoms. The symptoms—headaches, irritability and fatigue—can mimic those of people coming off addictive drugs. Yet fortunately the dependence is nothing close to or as worrisome as addictions to habit-forming drugs like opiates. While unpleasant, caffeine “withdrawal” symptoms are tolerable and tend to go away after a day or so. How much coffee is safe? Like so many foods and nutrients, too much coffee can cause problems, especially in the digestive tract. But studies have shown that drinking up to four cups of coffee per day is safe. Moderation is key. For now, sipping coffee in reasonable amounts just might be one of the healthiest things you can do. If you have side effects however do reduce your intake to a level that is comfortable for you. If you have any concerns about how to get healthier please get in touch. We are experts in nutrition and able to assist you with all health issues. 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.
Oats NOT so good!
Well, 16 years of educating others I thought I was immune to the everyday angst of nutritional dilemmas!!!!!! Until very recently, so recent that I still can’t believe it and I may be in recovery for a while! Okay enough drama, here’s what happened: I was on a long journey driving through the night and pulled into a service station to refresh with a coffee. It was 3am so calculating ahead as my usual Dietitian head does, I considered my ‘up and coming’ breakfast options and I decided I would pick up a snack at this point so if anything changes later with my journey then I could keep on driving. While ordering the coffee I perused the appealing, but limited, arrangement of sweet stodge! I decide I would over look these and went for the most righteous option the ‘Nutty Flapjack’. I paid, ate and drank with satisfaction. Ah! However things quickly turned nasty! As I finished my flapjack I smelt a rat, (okay not literally) the flavours were sweeter and fattier than my finely tuned palate was expecting, alarm bells rang. The detective flick switched on in me and I peered at the small print – the ingredients and nutrient information. AHHHH! I nearly choked, if the coffee hadn’t woken me up at 3am then the info on the packet certainly did!!! I had consumed the equivalent of a hamburger and small fries, or two slices of cake, or a cooked breakfast. What a cheat. What made it even harder to swallow (wished I hadn’t!) was that it was made with 60% butter and condensed milk with a scant offering of oats, nuts and more sugar!!!! So I couldn’t even glory in the, ‘well the ingredients were superior’ therefore I shall accept the wonderful nutrients and the kcal’s come as a consequence. This experience brought me straight to the coal face of what my clients experience daily and why sometimes when you think you are doing right you are doing wrong. The moral of the story: no matter who you are! If you are keeping to a healthy eating plan, check all ingredients and nutritional information as you could be in for a surprise! Information checked & correct on 16th May 2018.
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We would love to help you further. It’s so easy to book your appointment today! Just click on this Practice Better booking form scroll on down the list and find your specific concern. You can then book and arrange a date and time that suits you. This can be face-to-face in our Holywood clinic or online via the secure portal. You can be anywhere in the world and still get the expert advice you can trust! Call us at +447717392306 Our Practice Better portal is a secure telehealth online platform and app in which when you join you will be able to: Gillian Killiner Practice Better Public Profile To see how this works check out the Client Portal experience preview If you are not sure of the service you require we suggest you arrange an express consultation to discuss your concerns with a Dietitian so you can be guided. Our NI Clinics are Located in Holywood and our online Clinics are via our Practice Better portal (no additional equipment needed). Please call +447717392306 or email: info@121dietitian.com Dietitian CPD Online For keeping up Continuous Professional Development
121 Dietitian now on Blogger
Hi, I am Gillian Killiner 121 Dietitian blogger, a wife and mum with 3 Children. My wonderful life revolves around my career as a Dietitian and with this comes the fascination with food! It impacts on mine and my family’s daily lives! My kids come home each week with a story about proteins, energy, ‘Yuk Don……ds’ as they like to call it, other kids lunch box content, teacher’s messages…. In fact our every waking moments revolve around food, we love it soooo much! I wondered if that was the case for anyone else? Please follow me on my journey as the 121 Dietitian Blogger Instagram Facebook Youtube X-twitter Linkedin
Understanding Fatty Liver Week: Your Liver’s Health in Focus
Fatty Liver Week is an important yearly campaign that aims to educate people about fatty liver disease—a growing health problem affecting millions worldwide. The goal of this event is to raise awareness, encourage early detection, and promote healthy lifestyle changes to prevent liver damage. Many people don’t realize they have fatty liver disease because it often shows no symptoms in the early stages. Fatty Liver Week helps change that by providing information, organizing screenings, and bringing together doctors, patients, and communities to fight this silent but serious condition. Liver health is crucial because the liver plays a key role in filtering toxins, processing nutrients, and supporting digestion. However, fatty liver disease—caused by too much fat buildup in liver cells—is becoming more common due to poor diets, lack of exercise, obesity, and excessive alcohol use. In fact, about 1 in 4 people globally have non-alcoholic fatty liver disease (NAFLD), while others develop alcohol-related liver damage. If ignored, fatty liver disease can lead to severe problems like liver scarring (cirrhosis) or even liver failure. The good news is that early detection and lifestyle changes can often reverse the condition, which is why awareness campaigns like Fatty Liver Week are so important. During Fatty Liver Week, expert dietitians from 121 Dietitian will explain why taking care of your liver is so important. The goal of this awareness campaign is to educate you about how fatty liver disease develops silently and, if left untreated, can lead to serious complications like liver inflammation, cirrhosis (scarring), and even liver failure. 121 Dietitian will not only help you recognise early warning signs of fatty liver disease—such as fatigue, mild discomfort on the right side of the abdomen, or general unease—but will also provide personalized guidance to improve your diet, lifestyle, and physical activity. The purpose of this week is not just to share information but to prepare you for action, so you can keep your liver healthy. With 121 Dietitians, you won’t have to follow a restrictive diet or feel confused—we’ll be with you every step of the way to support your health journey. What is Fatty Liver Disease? Fatty liver disease, known previously as hepatic steatosis, and more recently as Metabolic dysfunction-associated steatotic liver disease (MASLD), is a condition characterised by an excessive buildup of fat in the liver. There are two primary types: non-alcoholic fatty liver disease (NAFLD) and alcoholic fatty liver disease (AFLD). MASLD occurs in individuals who consume little to no alcohol and is often linked to metabolic disorders such as obesity and type 2 diabetes. AFLD, on the other hand, results from excessive alcohol consumption, which impairs the liver’s ability to break down fats, leading to fat accumulation. The causes and risk factors of fatty liver disease vary depending on the type. For MASLD, key contributors include obesity, insulin resistance, type 2 diabetes, high cholesterol, and a diet high in processed sugars and unhealthy fats. AFLD is directly caused by chronic alcohol abuse, but poor nutrition can exacerbate liver damage. Additional risk factors for both types include sedentary lifestyles, rapid weight loss, and certain medications. In its early stages, fatty liver disease often presents no noticeable symptoms, making it a “silent” condition. However, as the disease progresses, some individuals may experience fatigue, abdominal discomfort (particularly in the upper right side), unexplained weight loss, or mild jaundice (yellowing of the skin and eyes). Since symptoms are frequently absent or vague, early detection through blood tests or imaging is crucial to prevent complications such as liver inflammation (steatohepatitis), fibrosis, or cirrhosis. Maintaining a healthy weight, limiting alcohol intake, and eating a balanced diet are key preventive measures. The Significance of Fatty Liver Week Fatty Liver Week is an essential awareness campaign dedicated to educating the public about non-alcoholic fatty liver disease (NAFLD) and its more severe form, non-alcoholic steatohepatitis (NASH). These conditions, often linked to obesity, diabetes, and poor lifestyle choices, are becoming increasingly prevalent, yet many people remain unaware of the risks and consequences. The campaign aims to highlight the importance of liver health, promote early detection, and encourage lifestyle modifications to prevent irreversible liver damage. By fostering greater understanding and proactive health management, Fatty Liver Week plays a crucial role in reducing the burden of this silent but potentially deadly disease. Goals of the Awareness Campaign The primary objectives of Fatty Liver Week are to raise public awareness about the causes, risks, and consequences of fatty liver disease, as well as to dispel common misconceptions. The campaign seeks to emphasise that MASLD/NAFLD is not solely caused by alcohol consumption but is heavily influenced by metabolic factors such as poor diet, sedentary habits, and insulin resistance. Additionally, it aims to encourage individuals to assess their risk factors, seek medical advice if necessary, and adopt healthier lifestyles to mitigate the progression of the disease. Another key goal is to advocate for better healthcare policies and resources to support early diagnosis and effective treatment. Key Messages (Prevention, Early Detection, Lifestyle Changes) Fatty Liver Week centres around three key messages: prevention, early detection, and sustainable lifestyle changes. Fatty Liver Week is not just about raising awareness—it’s about taking meaningful action. With the right advice and support from trusted professionals like 121 Dietitian, you can take control of your liver health and make lasting improvements. How Organisations and Health Professionals Participate During Fatty Liver Week, various organisations—including liver health charities, medical institutions, and public health bodies—actively participate by organising educational events, webinars, and community screening programmes to raise awareness about liver health and the importance of early detection. Social media campaigns, informative infographics, and expert-led discussions help to disseminate accurate information to a broad audience. Healthcare professionals such as hepatologists, GPs, and dietitians play a crucial role in this effort. 121 Dietitian is a key contributor to this campaign, offering free consultations, personalized nutrition plans, and expert advice tailored to support liver health and manage fatty liver disease effectively. Their practical approach helps individuals adopt balanced diets, achieve sustainable weight loss, and embrace healthier lifestyles. Collaborative
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Welcome To 121dietitian 121 DietitianYour Nutrition Experts Achieve your wellness goals with personalized guidance, expert support, and sustainable habits for a healthier, happier you. Find out how we can help 30+ Years of experience 30+ Years of experience About Us Gillian Killiner – About 121 Dietitian UK leading Dietitian Gillian Killiner provides tailored nutritional advice and services to clients and the corporate sector. In 2008, after 12 years in the NHS as a specialist Dietitian, Gillian realised there was a need to offer patients detailed bespoke dietary advice, and offer businesses a way to improve staff health and well-being. 121 Dietitian was born. Hormonal imbalances GUT health Disordered eating Resistant weight loss Weight gain Sports nutrition Learn More Our Services We have created the best Personalised programmes for you… Click to Book Today Gut Health & Weight Loss Our aim is to help you fix your gut symptoms so you can go on to achieve your weight loss goals while also improving your overall health and wellbeing. If it is weight gain you need we do this too… Weight loss for life Our expert dietitians use the latest research to help you achieve your weight loss goals safely and effectively, whilst also improving your overall health and well-being through tailored dietary advice… Cancer Nutrition Our highly skilled Specialist Dietitian will carefully assess your dietary requirements, address any concerns, and develop a tailored plan to support your health…. Fixing Metabolism A deep dive program designed to address fatigue, feeling cold, poor sleep, low mood, low energy, and low metabolic symptoms. It also tackles your ongoing weight concerns. Taster Plus A total of five hours of dedicated Dietetic time, we’ll work closely with you to develop a plan that addresses your unique needs and goals for prevention or optimisation…. Diabetes nutrition Tailored to meet your individual needs, extending beyond the management of pre or type 2 diabetes. This program involves checking bloods, provding continuous dietary support to optimise your health outcomes…. Sports Performance You will receive five hours of dietetic time with one of our team of experts. Our specialist will provide tailored nutritional guidance to enhance your athletic performance and overall well-being.. Gut Health We offer a wide range of programs to ensure the resolution of your unpleasant symptoms check out our new GUT COURSE!! All optimize your overall gut health and wellbeing. Reflux, Diverticular, IBS, IBD, SIBO…. Introduction Gut Health If you’ve been dealing with stubborn gut issues like, wind, bloating, constipation, diarrhoea, pain and fatigue, even after tests and doctors’ visits, our new 121Dietitian Gut Health Program is here to help. This isn’t just another quick fix—it’s a proven, expert-led solution. Through self-paced modules, video tutorials, and personalised guidance, you’ll regain control over your digestive health in just 10 days. See more details on our GUT HEALTH COURSE page and scroll to subscribe for the Goal Setting Freebie. Learn More Invest in Your Health Series We are excited to announce our new “Invest in Your Health Series” – a range of online programs designed to support you in taking control of your health. These programs offer expert guidance on key areas like gut health, blood sugar management, and overall wellness, helping you achieve sustainable results. Watch the accompanying video where Gillian explains more about the series and how these programs can transform your health journey. Learn More We provide services for you Gut Health Programme Show More Taster Plus Programme Show More Weight Loss For Life Programme Show More Gut Health & Weight Programme Show More Sports Nutrition Show More Cancer Nutrition Show More Diabetes Nutrition Show More Fixing Metabolism Show More Our Partners 121 Dietitian is proud to have been published in Suffer from IBS?We Can Change Your Life! Up to 95% success rate Get in touch to learn how we can support you with the new low FODMAPs diet get in touch Success Stories 30+ Years Experience Helped 1000’s of clients One to one or online Testimonials See Reviews From Our Clients Thank you to gillian from 121 Dietitian for the care and attention you gave me having ibs for 20 years it’s been so good that someone listened and was able to gave me the help I have needed for so long it was worth all the change thank you for this. Dorothy Haveron So happy with the results, I would definitely recommend Gillian, after taking her advice and sticking to her plan I have no more bloating and have lost weight and feeling better in general. Thank you so much Gillian I really appreciate all your help. Veisha Evans I would highly recommend Gillian. Her advice and guidance has been a game changer for me. With so much conflicting and confusing advice on healthy eating, using a professional nutritionalist is a must. Jay Rafferty Read all of our reviews
