Could fitness technology be causing you to gain weight?
Are you one of the many thousands of people who has invested in a piece of fitness technology or fitness tracker app in recent years? If so, you might want to read on… I have been a Dietitian for over 20 years and have observed the many nutritional changes and fads (fitness technology) that come and go. However, over the past two years, I have noticed an increasing but new reason as to why my clients are requesting advice for weight loss and healthy eating. They are coming to me totally confused and despondent. After originally embarking on a positive health change themselves, making a conscious effort to track their food and exercise, they have found instead of weight loss and health; additional weight gain and sluggishness from the commencement of using the gadget or app they purchased one to two years previous. Doing a little investigation, I am not alone in these findings and a research paper from JAMA September 20, 2016, entitled: ‘Effect of Wearable Technology Combined With a Lifestyle Intervention on Long-term Weight Loss: The IDEA Randomized Clinical Trial‘, found that the group selected to wear technology did not lose as much weight as the group who followed regular advice and exercise. Interesting indeed. As always, there are various factors involved behind research findings and as expected, limitations. However, what I took from this study in particular was the time factor: it was monitored for a full 24 months. Other studies have shown different results with 9 months or 6 months but when looking at a full two years, the study highlights that using technology doesn’t provide all the answers and the results are disappointing. So what now with fitness technology? Well, it is not time to throw out the technology just yet! What is however important to focus on – and what I feel is the most important element – is support. I know with my own personal health and well-being, if I did not belong to a running group I would not run the length of myself!! I do believe that support is still the foundation to success and people benefit from either individual or group support when needing advice and change. I’m sure like me you have all tried to do something new or different; from watching cooking shows, to learning an instrument. If teaching yourself, it is a really big challenge and commitment. Our self-doubt and often our over ambitious desires can derail our smallest but valid attempts and efforts. Putting this into something useful for you going forward…. Support is important, and one size does not fit all. Technology can only contribute to a portion of the puzzle when it comes to health. The watch may say ‘500 kcals burned’ but has your body the capability to metabolise at the rate the watch is set at? If you are not getting results you need to seek a personalised assessment and plan. For me the bottom line is this… whatever group or individual you choose, you need to know they have evidence to back up what they are providing. The support needs to be realistic, enjoyable and you need to be comfortable to see this advice through for the rest of your life. Knowing you are not alone and that you have expert support as required is golden. 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 and Jan 2021.
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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Book Now We would love to help you further. It’s easy to book now and arrange your appointment today! Book Online Now How to Book Your Appointment Booking now is simple and secure. Click the Practice Better booking form and scroll down to find your specific concern. Choose a date and time that suits you. Select either a face-to-face appointment in our Holywood clinic or an online consultation via our secure portal. Whether you attend in person or online, the process is designed to be straightforward and supportive from start to finish. Importantly, you can be anywhere in the world and still receive expert advice you can trust. Our Secure Practice Better Portal Our Practice Better portal is a secure telehealth platform and app that allows you to manage your care easily and confidently. When you book now and join, you can: Book a programme to suit your needs Complete your pre-appointment food diary and questionnaire Book and manage your appointments Follow your dietitian’s written advice and protocols Message the team directly and securely In addition, the portal keeps all of your information organised in one place, making it easier to stay on track with your nutrition goals. View Gillian Killiner’s Public Profile Preview the Client Portal Experience Not Sure What to Book? If you are unsure which service is right for you, we recommend arranging an express consultation. During this session, you can discuss your concerns directly with a dietitian and receive clear guidance on the most appropriate next steps. Furthermore, this gives you the opportunity to ask questions before committing to a full appointment. Therefore, you can book now with confidence, knowing you have chosen the right support for your needs. Our Clinic Locations Our Northern Ireland clinic is located in Holywood BT18 9HX. Alternatively, online consultations are delivered securely via the Practice Better portal, and no additional equipment is required. As a result, you can choose the format that best suits your lifestyle and location. Contact Us If you would prefer to speak to someone before you book now, please contact us directly. Call: +447717392306 Email: info@121dietitian.com Our Contact Us page We are happy to answer any questions and help you take the next step. Dietitian CPD Online For dietitians wishing to maintain their Continuous Professional Development, please visit our CPD online training section.
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
Gut Health Course Online
Early Bird: £100 OFF · Limited time only · Original price £397 · Now just £297 Registered Dietitian-led Start Your Gut Reset · £297 → Registered Dietitian-led · Self-paced online End your bloating in just 10 days. Without cutting out half your diet. The dietitian-built, evidence-based programme used by people who’d already tried elimination diets, probiotics, and GP referrals and were still suffering. From the clinician with a 95% success rate at her Belfast clinic, now self-paced online. Start Your Gut Reset · £297 → See what’s inside 30+ years’ clinical experience HCPC-registered RD 1,000+ clients helped Belfast-based & trusted 95% Clinicalsuccess rate 10 Days toreal relief What you get Everything inside the programme Real clinical value, at a fraction of the clinic cost. The 121 Gut Health Course Complete programme · Self-paced · Lifetime access ✓ 12 expert-led video modulesThe complete elimination & reintroduction protocol £350 value ✓ Recipe library & shopping listsDietitian-built, supermarket-tested, family-friendly £175 value ✓ Personalised symptom & trigger trackerIdentify your triggers in under 14 days £125 value ✓ Eating Out Cheat SheetRestaurant, travel and family-meal scripts £90 value ✓ Reintroduction WorkbookThe exact framework Gillian uses in her clinic £100 value ✓ Goal-Setting Gut GuideFree 30-page PDF · Yours immediately £60 value Total real value £900 If you’ve been struggling… You’ve been told it’s “just IBS” and given a printout. You’ve had the tests. The bloodwork. Maybe a colonoscopy. The results came back “normal.” And yet every meal still ends in bloating, cramps, urgency or exhaustion. You shouldn’t have to plan your day around a toilet, or eat 10 foods on rotation just to feel okay. ×Bloating that gets worse through the day, no matter what you eat. ×Constipation, diarrhoea, or both – sometimes in the same week. ×Reflux, wind, abdominal pain that flares without warning. ×Trying yet another elimination diet found on Instagram and feeling worse. ×Low energy, brain fog, and mood dips you can’t quite explain. ×Avoiding social meals because you don’t trust your body. The 121 Gut Health Course The same step-by-step protocol used in Gillian’s clinic · now self-paced. Twelve clinically-structured modules. A guided elimination and reintroduction phase. Recipes, shopping lists, and the FODMAP framework Gillian trained in at Guy’s & St Thomas’. No guesswork, no Instagram trends, just the protocol that has resolved gut symptoms for over 1,000 clients. Module 01 Understanding Your Gut How your gut actually works and why “normal” tests can still mean something is wrong. Module 02 The Symptom Map Identify exactly what your symptoms are telling you, so you stop guessing the cause. Module 03 The 10-Day Reset A 6-week low-FODMAP elimination phase – with most people feeling better within the first 10 days. Module 04 Recipes & Shopping A library of dietitian-built recipes, plus printable supermarket-aisle shopping lists. Module 05 Reintroduction Phase 1 Learn how to safely test trigger foods without losing the progress you’ve made. Module 06 Reintroduction Phase 2 Build your personalised long-term food list based on what actually works for your body. Module 07 Stress, Sleep & the Vagus Nerve Why food alone isn’t always the answer, and what to do about it. Module 08 Eating Out & Travelling The exact approach for restaurants, weddings, holidays and everyday social eating. Module 09 Building Your Forever Plan Step out of restriction and into a sustainable, varied, gut-friendly way of eating. Get instant access · £297 → What changes What you’ll feel, usually within 10 days. Most clients see meaningful symptom reduction inside two weeks. Here’s what they tell us has changed by the end of the course. A A flatter, calmer stomach Most bloating, wind and visible distension settles within the first 10 days as the elimination phase removes your specific triggers. B Predictable bowel movements No more sprinting for the loo. Regularity returns once the irritation does, and you’ll understand why it was happening. C Energy, mood, mental clarity The gut-brain axis is real. Fix the gut and most clients report sharper focus, better sleep and a lift in mood within weeks. D A list of foods you can trust By the end, you’ll know exactly which foods are your triggers and which you’ve been needlessly avoiding for years. Meet your dietitian Gillian Killiner, RD.30 years of clinical practice. Gillian trained at Guy’s & St Thomas’ – one of the first UK dietitians qualified in the low-FODMAP protocol – and spent 12 years working in the NHS before founding 121 Dietitian in 2008. This course is the same protocol she uses with her private clients, distilled into 12 self-paced modules. HCPC Registered BDA Member Specialist RD NHS-Trained · 12 years Belfast Business Award Low-FODMAP Certified 30+Years experience 1,000+Clients helped 95%Success rate As featured in Daily Mail BBC Radio Ulster HuffPost Men’s Health Grazia Belfast Telegraph Top Santé New Scientist Daily Mail BBC Radio Ulster HuffPost Men’s Health Grazia Belfast Telegraph Top Santé New Scientist Real results People who’d tried everything · and finally found relief. ★★★★★ I have been working with Gillian for some months now and have found her knowledge and expertise invaluable in helping me address my health and weight issues. She has provided me with all the information, plan and recipes to move forward in making the changes I need to improve my wellbeing. Any questions I had along the way Gillian always gave a prompt response. I would highly recommend working with Gillian to anyone who is trying to navigate a path to overcoming any health related problems. S Siobhan McCamphill ★★★★★ A very valuable experience which I would highly recommend — transformative outcome that far exceeds any consultations I’ve had to date with doctors. Gillian is a true professional and should be people’s first port of call prior to going down the traditional medical route. My consultation with Gillian has been an education and has shown me that I have the ability and power to determine my own health through following her recommended course of action. R Rosemary King ★★★★★ Brilliant service offered by Gillian. Gillian