Workplace Wellbeing Dietitian – how we can help your staff
What a BDA Workplace Wellbeing Ready Dietitian can do for your business. Focusing on the workplace wellbeing of all your employees and workers, the BDA Work Ready programme is a Dietitian-led service that has been developed based on the latest evidence and health and wellbeing approaches in business. Workplace Wellbeing has four key themes: Better business through positive leadership and commitment to health. Keeping healthy people at work and increasing their productivity potential whilst there. Working together to achieve a healthy weight for wellness. Maintaining a healthy environment and culture within the workplace. How it works The work ready programme offers bespoke nutritional and wellness services tailored to employers’ needs. A ‘pick and mix’ approach affords businesses the opportunity to choose the level of support that they need as required with assurances that they are receiving a quality service, soundly based in scientific research and principles, provided by dietitians, specifically trained in workplace nutrition. Workplace Wellbeing tools As a trained Work Ready Dietitian, I will spend a day at your chosen worksite and develop a personalised report for your organisation. This will include: Developing insights on your objectives for a wellbeing programme. Understanding the employee characteristics and the work environment. Reviewing elements of workplace health promotion already offered or under development. Meeting with the occupational health team or the person who looks after health and well-being of the employees. Understanding and reviewing the facilities which are available in the workplace regarding food and drink provision. Reviewing current policies which impact on wellbeing. The report will include a roadmap of recommendations for your organisation to implement over an agreed timescale, which can be delivered by myself within your organisation. Workplace Wellbeing can include: Workshops for staff Health champion training Employee needs assessments Personalised nutritional advice for individuals Review of food provision Development of tailored materials Integration of wellness into workplace direction. Thankfully workplace health is starting to receive the attention it deserves. 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]
10 seasonal foods – autumn foods to fall for
It’s no surprise that at different times of the year, certain seasonal foods are at their best. As we leave the days of summer and its sumptuous foods behind us, it’s time to look towards a new season, and thankfully, autumn’s glorious food offering is every bit as tantalizing. Autumn boasts a wealth of fruit and vegetables which are rich in disease-fighting phytochemicals and so here, we take a look at 10 foods to fall for this autumn. Parsnips While these root veggies might look similar to carrots, they offer a delicately sweet flavour, and so perfect for those with sweet tooth cravings (and great for kids too!). Although they contain less vitamin A than carrots, they make up for this in their wealth of fibre, vitamin C, calcium and iron. Their versatility means they can be steamed, boiled, roasted or sautéed and in most recipes, they can replace carrots, potatoes or sweet potatoes. Autumn is the perfect time for making pots of soup and parsnips will add a lovely sweetness, pairing perfectly with other vegetables. Sweet potatoes Sweet potatoes are having a real moment in the foodie world and it isn’t surprising why. You will be forgiven for thinking they’re part of the potato family, when in fact they are a storage root, rather than tubers. Rich in beta-carotene, (vitamin A), each serving contains four times the recommended daily allowance. In fact, they’re so rich that in comparison, you’d have to eat 23 portions of broccoli to consume the same quantity of vitamin A! As a low glycemic food, sweet potatoes are highly recommended for diabetics as they slowly release carbohydrates which helps maintain steady blood sugar levels. Again, they can easily be baked, grilled or steamed and can easily replace potatoes in recipes. Pumpkins More than simply just a Halloween decoration, pumpkins are mighty in their antioxidant properties, as well as beta-carotene, vitamin C and folate. Pumpkins are delicious chopped and oven baked as the perfect side dish or serve as a delicious ingredient in a warming soup. Don’t forget to use their seeds too! These are a fantastic source of protein, zinc and omega-3 fatty acids. Roast in a hot oven for approximately 45 minutes and keep them handy as a perfect snack throughout the day. Cranberries A ripe autumnal berry, cranberries are low in fat and play a key role in reducing the risk of urinary tract infections, gum disease, ulcers, heart disease and cancer. They also boast anthocyanins, a healthy heart antioxidant. A small percentage of their crop is sold fresh each autumn, with the rest produced as juice, dried or as cranberry sauce. A little tart, they complement other fruits such as apples and pears perfectly, and make a welcome addition to baked delicacies, such muffins. Butternut squash Butternut squash is loaded with vitamin A and is recognized for its sweet, creamy flavour. With a dry flesh, it is best steamed or baked, while its firm texture makes it ideal for a curry. Peeling squash can be a bit of a chore, so we say… don’t do it! Simply leave the skin on, chop and bake it in the over to enjoy its delicious goodness. Turnips Turnips, or swedes, as commonly known in Ireland and Scotland, are cruciferous vegetables, shown to protect against cancer. They have a white flesh and tough outer skin that ranges from yellow to purple and are more bitter than potatoes. Turnips work particularly well boiled, mashed or roasted and can be easily incorporated into recipes where you’d normally use potatoes. They’re a great source of vitamin C and fibre. Apples Although enjoyed all year round, apples are at at their best during the autumn months. Rich in flavonoids, a potent antioxidant, studies have shown that enjoying a diet rich in these can lower the risk of heart disease, heart attacks and some cancers. Their versatility means they can be eaten both uncooked and baked, serving as a featured ingredient in many recipes. Pears High in fibre, and just as versatile as apples, pears can be enjoyed baked, poached or raw and eaten as part of a healthy diet, helping to reduce blood cholesterol levels. Why not try them served in low-fat pancakes, as a guilt-free treat?! Clementines Clementines or mandarin oranges are bitter orange hybrids. Rich in vitamin C, they’re great for keeping skin healthy, particularly during the colder months when it can become dry. Seedless and with loose skin, clementines are a great snack for those on-the-go days. They also make for a great addition to chicken dishes for a tropical twist! Figs Don’t neglect the fig! With more fibre content than any other dried or fresh fruit and an excellent non-dairy source of calcium, figs are a welcome addition to any diet. When pureed, they can be used as both a sweetener and fat substitute in a wealth of baked goods. 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.
Gallstones diet – the facts
Gallstones are more common than you may think. A gallstones diet could help. In fact it’s estimated that more than 1 in every 10 adults in the UK has gallstones. But what exactly are they and what effect can they have on the body? Today, we share the facts on gallstones and the risk factors which increase their likelihood. What are gallstones? The gallbladder is a small sac on the underside of the liver. Bile (also called gall) is a greenish-brown liquid produced by the liver. It’s stored and concentrated in the gallbladder and passed into the small intestine (through the bile ducts) to help with digestion, mainly of fats. Gallstones occur when bile, which is normally fluid, forms stones. They contain lumps of cholesterol-like (fatty) material that has solidified and hardened. Sometimes, bile pigments or calcium deposits can form gallstones. Some people have many very small stones, like fine gravel, and some have a single stone that’s big enough to completely fill the gallbladder. Who is at risk of developing gallstones? One in 10 people will develop gallstones. Women, people over 40 and overweight people are more likely to develop them. Gallstones are also more likely if: Your bile contains too much cholesterol The outlet from your gallbladder is blocked or infected You have a family history of gallstones How will I know if I have gallstones? Gallstones are often discovered by accident, when you have an X-ray or ultrasound scan for another reason. In these cases, it’s usually best to leave them alone unless they produce symptoms. Fewer than one in five people with gallstones have symptoms, because the stones usually stay in the gallbladder and cause no problems. However, sometimes gallstones may lead to your gallbladder becoming inflamed (cholecystitis), which can cause: Pain below your ribs on the right hand side Pain in your back and right shoulder Fever Nausea Biliary colic If gallstones pass down your bile duct into your duodenum, you will experience a painful condition known as biliary colic. The pain is usually felt in the upper part of your abdomen, in the centre, or a little to the right, and often occurs about an hour after a meal that has a particularly high fat content. The pain is usually continuous, lasting a few hours before it disappears. However, some people experience ‘waves’ of pain and others have continuous pain for more than 24 hours. Some people describe the pain as being similar to very severe indigestion. In some cases, the pain can be so severe that they report feeling like they’re having a heart attack. Also, people can feel sick and may vomit. The effects of gallstones Infection Gallstones can sometimes cause flu-like symptoms, such as a high temperature and shivering. This can be a sign that gallstones are causing an infection to develop in your gallbladder. You will normally be admitted to hospital to have your gallbladder removed if you develop this problem. Jaundice This is an uncommon complication of gallstones. It occurs if a gallstone comes out of the gallbladder, but gets stuck in the bile duct. Bile then cannot pass into the gut, and so seeps into the bloodstream. This causes your skin and the whites of your eyes to turn yellow (jaundiced). The stone may eventually be passed into the gut, but you’ll normally need an operation to remove it. Pancreatitis This is an inflammation of the pancreas. It occurs when a small gallstone passes through a bile duct and blocks a pancreatic duct or causes a reflux of fluids and bile into this duct. Acute pancreatitis develops in about 5% of people that have gallstones and is more common in patients with small, multiple stones. Gallstones Diet Recent decades have seen gallstones on the increase in our western population. Why is this? Our love of processed/convenience foods, high sugar consumption and insufficient healthy fats, fluids and fibres are major factors in stone formation. 121 Dietitian provides the gold standard in assessment and dietary treatment specific to you and your health. Using natural foods and fluids to reduce the inflammatory processes our gallstones diet programme will allow you to settle your gallstones and optimise your health. 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.
Healthy Food like your body
Over the years, studies have looked at the relationship between food and their impact on the body and in particular, it’s fascinating to learn that healthy food can help certain organs that resemble their same shape! While there are many theories, we have put together a selection of our favourites, showing the power of food and its function. A sliced carrot looks just like the human eye. Cut one open to reveal the pupil, iris and radiating lines, which look just like the human eye. And what’s more, science shows that carrots greatly enhance blood flow to and function of the eyes, so while that old adage of carrots helping you see in the dark might not be entirely true, there is some logistic in the statement. A tomato has four chambers and is red, just like the heart. Current research indicates that tomatoes are indeed pure heart and blood food, so up your intake today! Grapes hang in a cluster that adopts the shape of the heart, and when opened, each grape looks like a blood cell. Recent studies show that grapes are a profound heart and blood vitalizing food. A walnut looks like a little brain, with a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds on the nut are just like the neo-cortex. What’s more, we now know that walnuts help develop over 3 dozen neuron-transmitters for brain function. Kidney beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys. Celery, bok choy, rhubarb and more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don’t have enough sodium in your diet the body pulls it from the bones, making them weak. These foods replenish the skeletal needs of the body. Onions look like body cells. Today’s research shows that onions help clear waste materials from all of the body cells. They even produce tears which wash the epithelial layers of the eyes! Shaped like the pancreas, ironically, the ‘sweet’ potato has great health benefits for an organ that helps with sugar load in the body! Despite its name, a sweet potato actually helps the pancreas do its job, balancing the glycemic index of diabetics. Resembling the shape of ovaries, olives assist the health and function of the ovaries. The healthy fats, vitamins and minerals found in these tasty fruits of the olive tree have been shown to reduce the risk of ovarian cancer. Furthermore, olive oil is excellent treatment for skin and hair, delays old age and treats inflammation of the stomach. 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 with healthy food 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 2…
For me I could not imagine how I would be coping if I had not been able to recover my health after my Hashimoto’s Hypothyroidism diagnosis. Well sorry for the very long pause, things always happen when you least expect them. My mother who is disabled with MS was in a car accident and badly broke her leg in June. This meant all my extra time outside of work and family was directed at her care and attention and to keep her mentally strong. It is an ongoing slow process but she is getting there. To get to the level I am at now did take a big decision as I was, pre 2010, not an ‘elimination of foods’ Dietitian! My motto was to increase food choice and enhance variety in all my patients diets (obviously not those with allergies and specific ill health but the people who required help with healthy eating). The big leap was that I removed gluten from my diet, and I can only say I am happy I did. My symptoms like constipation and skin irritation did not change greatly but I knew it was scientifically worth the change – even if removal was to prove it was the wrong path, I could save my patients from possibly making the decision. It is 2 years since I made the change and I am continuing with this. I feel the scientific evidence is there and unfolding at present there is not enough research written up and so I will continue this route while I await further results to unfold. 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 1
I have been planning to write about Hashimoto’s Hypothyroidism for quite some time, but somehow I haven’t been able to pick the right moment or feel the time was right. This year has seen big changes for me and I have consciously been trying to rebalance my life. The last few weeks has really pushed me into feeling the time is right to write. In my youth, I thought I was invincible, I tried to be everything to everyone, I empathised and sympathized with others on their poor health or misfortunes and tried to rebuild or improve them, but never in a million years thought that ill health could happen to me. My lack of truly listening to my body over many years caught me out, and with a family history of auto-immune disorders I regret now this stubborn inner me. However, as I live with a chronic auto-immune condition I feel that if anything positive has come out of it, is that it has really allowed me to understand my patients at a level deeper than ever imaginable before. Hashimoto’s thyroiditis, for those unfamiliar with this condition, is in which the body’s own immune cells attack and destroy the thyroid gland. There can be up to 300 different symptoms and so there can be many of these symptoms that cross over into other illnesses. It can be slow progressing for some and so blood test may not detect it in the early stages making lives unpleasant with symptoms and no answers. Hypothyroidism is the most common outcome for a Hashimoto’s sufferer and medication is used to help treat this condition end of story. That is what I was taught when learning about the Thyroid at Uni and during my hospital career. Take a tablet and all will be fine, next…. NOW I KNOW THAT SADLY THIS IS NOT ALWAYS THE CASE…. My Story is a common classic: I had not been to the GP in years, I had no time and no reason to see him, I had strangely and uncharacteristically booked to get my Vitamin D checked mainly due my Dietetic curiosity with the media hype. Don’t get me wrong I had felt rubbish for years but put that down to long hours running my business, caring for 3 small kids, getting older and was involved weekly in caring for my disabled mother. My husband, a fabulous man, was hardly around with his job. I was a “no time for me person” to whom I used to say if I met someone like this: If you don’t look after your health you will have “plenty of time in the future”, as you won’t be able to work! A total Hypocrite I know. I just did not see it for myself or maybe I chose to ignore it. I remember when my blood panel came back I was shocked and if honest relieved. I was not surprised that something showed up and that all my symptoms that I tried to ignore or had secretly stressed about were valid. In addition to a Hashimoto’s diagnosis I had a very low Vitamin D level and suboptimal levels of B12. My diagnosis was in Dec 2012 and I thought that was it, all fixed. I was commenced on Levothyroxine and I slowly built up the dose as guided by my GP and I sat back and waited to get better. Did I feel better? Psychologically maybe a little as I started to take more interest in myself and others around me had to also consider my health. However this feeling did not last long; 4 weeks later and I was worse and so the GP increased the tablets and so the story went on until my bloods were in NORMAL range but I was feeling worse than ever. My GP made an urgent appointment for me with an Endocrinologist who assessed me and said “go take a holiday”. OMG I didn’t see that coming. I was hoping to be taken seriously but clearly I was not ill on the small panel of thyroid blood tests taken and so it had to be in my head….any of you who have been there will know the score. From that moment onwards, as best I could, I did my research. I was so unwell I did not see how I could make it to my next birthday: I was 1 month away. Some major symptoms: severe headache like a vice, walking in concrete, mixing up words, brain fog, exhaustion not able to get out of the car to lift my kids or shop, back pain, chest pain, lots of sighing, brittle nails and hair, skin on chin irritated, sensitive teeth and gums, low moods, insomnia, tearful, constipation, freezing cold, heart palpitations….my adrenal glands were struggling too. I bought a medical thyroid book book which was a great starting point and I commenced the recommendations. I know you would think that as a Dietitian I would be an expert in nutrition, which I am! but the subject of auto-immune and supplements was lacking in my knowledge and so all news was new and I ate it all up. (With these new skills I now successfully treat patients today) Anyway; I took a summer holiday with my family but sadly as a shadow of my former self in vitality, stamina and energy. Sitting at 40c I was cold and wrapped up, but the headaches were gone and that was one step in the right direction. I came home from my holiday and began to fix myself further. I joined the Health Unlocked forum which again has been instrumental in my recovery. I requested further blood tests and from this I commenced a medication which had a combination of T4 and active T3. This along with the daily regimen of supplements made a noticeable difference and some of the significant symptoms began to settle. At the same time I made a difficult but important decision that I
