5 Reasons to Eat your Green Vegetables!
“Eat your Greens” How many people are fed up hearing this in their lives!! Green vegetables are notoriously disliked by all age groups and this makes me sad, but I completely understand why. The data I gather from advising thousands of people gives me expert insight. And as you probably guessed, the largest percentage of dislikes stems from being forced to eat these as a child. Definitely, bland, boring over-cooked bitter vegetables do not appeal and should not be on the menu at any age! Green vegetables and especially green leafy vegetables are full of important health-improving benefits which we need to be serving daily – cooked nice. 5 Health Benefits of eating Green vegetables Green vegetables assist in feeding your good gut microbiome – essential for multiple benefits, especially if you have dysbiosis, irritable bowel syndrome, autoimmune conditions and much more. Green vegetables can assist your blood sugar levels – the nutrients are involved in numerous actions with the help of fibre, Vitamin C, magnesium, Vitamin K. If you are Diabetic, pre-diabetic or have metabolic syndrome it’s time for a rethink. Bones – Green vegetables are excellent providers of non-dairy calcium and vitamin K, boron, manganese all essential for strong and flexible bones. Check out my YouTube video on Osteoporosis Green vegetables can assist in weight loss – we know from studies that obesity is linked to diabetes, heart disease, high blood pressure and cancer. Eating good quality nutrients from your food is the key to long-term weight loss success and keeping healthy. Green vegetables provide a plethora of nutrients with fibre, phytochemicals, vitamins and minerals while providing very low amounts of energy. You can learn more by watching my weight loss for life series. Green vegetables for wrinkles. Vitamin E is an antioxidant we know protects skin cells from free radical damage from the environment and the sun. Folate is a vital nutrient for DNA repair and new cell growth. Green leafy vegetables are rich in these and beta-carotene which is a super antioxidant known to renew and repair the skin. Is it OK to eat fruit instead of vegetables? Fruits are amazing for multiple nutrients but should not take the place of vegetables. They should be consumed in moderation. Fruits contain natural sugars that if eaten to excess may derail your nutrient balance. What should I eat if I don’t like greens? Thankfully it is easy to re-establish or start to like eating greens! As a Dietitian I teach people how to be able to add 3-4 of these each day into their diets. It takes a little time and some great recipes but improving the gut bacteria allows for the brain and gut to work together and this is where the magic happens! What green vegetables are good for weight loss? All green and colourful vegetables are important for weight loss. Some green choices can include Spinach, Kale, Rocket/Arugula, Lettuce, Bok Choi, Pak Choy, Broccoli, Sprout, Asparagus, green peppers, Cucumber, cabbage, and watercress. What green vegetables can I eat every day? All! The more the merrier as long as you are getting sufficient good quality proteins, fats and carbohydrates. Should you eat green vegetables every day? Absolutely. If you take a blood thinner warfarin it is really important not to stop eating these if they are part of your normal diet. We know warfarin works best when the level of vitamin K in your body stays the same. So if you typically eat leafy greens, you can continue to eat your usual serving. Is drinking your greens the same as eating them? Blitzing vegetables is a useful way to add in greens just make sure you use the whole vegetable, stalks etc as this is the fibre-rich part. Powdered greens have been big business in recent years. If you have the money to spend on them they may assist you if needing more nutrients. But be mindful they do contain many add-ins that you may find change your gut bacteria. If these probiotics are not right for you or the amount of added fat-soluble vitamins are high, these may be stored in excess in the body if not required – not really what you want. In my professional opinion, sporting or highly active people are the ones who may find these helpful. And finally greens from top to bottom! Green vegetables for eyes Green leafy vegetables can assist with preventing age-related macular degeneration and cataracts. The human body cannot make lutein or zeaxanthin; they must be consumed. Spinach, kale and broccoli are leafy green vegetables rich in both lutein and zeaxanthin and vitamin C. These antioxidants act as a natural sunscreen for your eyes and they protect your eyes from harmful UV rays. Green Vegetables for Constipation Constipation- Green vegetables are essential as part of a healthy dietary intake each day as the expandable fibre absorbs water as it passes through the bowel and triggers a regular bowel motion relieving possible constipation. The softening action of the insoluble fibre decreases pressure inside the intestinal tract and may help diverticular disease/diverticulitis. Check out my YouTube Video on Constipation. So if you are still keen and green and … Need help optimising your foods or are unsure of how to change your eating habits? please 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 created 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. 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]
Fatty liver how to fix NAFLD
Fatty Liver Did you know Fatty liver affects 1 in 3 of us and if you have diabetes this figure is higher again. Scarily the end result, if not addressed, can be a decompensated liver and even liver failure. So, if you have been thinking about losing weight and getting more active but really don’t feel the need, you may wish to think again. Many of us bury our heads in the sand and believe we are getting along fine. No aches no pains, enjoying our current way of eating, drinking and moving when we have to. So why change? Well, today, the most common cause of chronic liver disease is nonalcoholic fatty liver disease (NAFLD) AND…. 95% of people with NAFLD do not know they have it. I have many patients come to see me for weight loss, diabetes or healthy eating advice, and when we investigate their health further, we uncover blood markers that don’t read well. It is such a common problem and one that I fix daily so I feel it is important for you to be aware. I have been researching some information to help you further, and in this blog I have pulled a few interesting details from medical papers which I have added in below. So let’s dive in. What is non-alcoholic fatty liver disease NAFLD? It is a liver disease that is NOT caused by alcohol use. Characterized by fatty infiltration of the liver. What is the main cause of a fatty liver? Fat builds up in the liver by eating excess calories. This excess energy is too much for the liver to process and too much fat creates insulin resistance and can lead to inflammation. Fatty liver can occur if you have other conditions, such as obesity, diabetes, high triglycerides, and metabolic syndrome. What are the signs of a fatty liver? There are usually NO signs of fatty liver disease in the early stages. But you may feel fatigued and have pain in the right upper quadrant (upper right part of the abdomen)- it’s usually a dull discomfort and you may wish to investigate. How serious is a fatty liver? Early-stage NAFLD, if sorted early enough thankfully can be reversed, and doesn’t usually cause harm. But if not treated it can lead to serious liver damage, including cirrhosis. Having high levels of fat in your liver is also associated with an increased risk of problems such as diabetes, heart attacks, and strokes. What is liver cirrhosis? Cirrhosis is scarring (fibrosis) of the liver caused by long-term liver damage. The scar tissue prevents the liver from working properly. If cirrhosis (the most advanced stage) occurs, you can get more severe symptoms, such as yellowing of the skin and the whites of the eyes (jaundice), swelling in the legs, ankles, feet, or tummy (oedema) and itchy skin. How do you fix a fatty liver? Great news, diet and lifestyle are first and foremost the key to success. 121 Dietitian has years of experience treating fatty liver patients and would love to help you with any of the following: Lose weight Establish a healthy diet for fatty liver Create a personalized fatty liver meal plan Improve blood sugar control Create a personalized weight management programme Support your overall liver health if needing to be medicated Suggest foods, snacks, meals and recipes for optimum liver health Make recommendations for healthier food products and supplements as required In addition, we will recommend exercise and how to be more active Assist if you have diabetes or have been diagnosed with pre-diabetes Lower your cholesterol, triglycerides, LDL, HDL. … The bottom line recommendation: If you’re overweight or obese, the aim is to reduce the number of calories you eat each day and increase your physical activity in order to lose weight. Easier said than done. I know it’s not for the want of trying different diets or strict boot camp style workouts- sadly if they are too tricky they don’t last. So that is where we at 121 Dietitian can help you with no quick fixes. Interestingly, although obesity is described in 50% to 90% of patients diagnosed with NAFLD, the condition can also affect individuals with a normal weight and body mass index so if you are experiencing health issues or have a poor diet do get checked with your Doctor if you are concerned. Can fatty liver disease be cured? The good news is that fatty liver disease can be reversed—and even cured—if patients take action early, including a minimum 10% sustained loss in body weight and/or a change in the foods you eat. How long does it take for fatty liver to go away? An average period of 6 weeks to 2 months is an expected timeframe to recover from fatty liver disease. However, lifelong adherence to particular diet and lifestyle changes may be necessary to prevent relapse. What foods are good for fatty liver? Foods That Help Fatty Liver Disease include but are not limited to…. Fish and seafood. Vegetables and fruit. Whole grains. Olive oil. What are Liver superfoods? There are no superfoods as such, but fortunately hundreds of fabulous everyday foods that when combined in correct amounts and consumed regularly can provide you with the best macro and micronutrient intake for a healthy liver and life. What medication can I take for Fatty Liver? There are no direct medicines for non-alcoholic fatty liver disease. Losing weight, eating healthily, and regular exercise can help. If you have elevated lipids, type II diabetes, and high blood pressure with lifestyle changes you may be able to reduce some of the medication you take. Adopting a healthy lifestyle is the main way of managing NAFLD. For example, it can help to: lose weight – losing more than 10% of your weight can remove some fat from the liver eat a healthy diet – try to have a balanced diet high in vegetables, fruits, protein, and healthy carbohydrates, but low in pro-inflammatory fats, sugar, and processed
Vitamin D Benefits – 9 awesome reasons
Vitamin D Benefits everyone’s health young and old. Vitamin D has multiple benefits and I have been a massive advocate of Vitamin D for many years due to my autoimmune family. Further strengthened when asked to write for the New Scientist on the tragic case of a murder trial.… So lets dive in to why you and your family need Vitamin D today….. It has been known for many years that Vitamin D is important for the following reasons: Vitamin D helps our body absorb calcium and phosphate, lowering the risk of tooth decay, cavities, and gum disease as well as ensuring our bones are flexible and strong. Vitamin D support the immune system which allows our body to fight off harmful bacteria and viruses. Vitamin D helps to strengthen muscles. Excitingly there is more to vitamin D than it was originally believed…..but before we get into that lets cover the basics…. Low levels of Vitamin D It is important to be aware that nearly half of the population have low blood levels of Vitamin D during winter months. This is especially low from January through to April/May when any summer sunshine stores you may have gained the previous summer are truly depleted. Those living in latitudes above ∼35° are significantly affected. In addition to depleted stores, many more people than ever have low levels of vitamin D due to changes in our lifestyles, less time outdoors, and the use of sunscreens. The elderly or those who are housebound are at very high risk all year round. Dark skinned people are also at risk. Further risk has been found in people who are obese, pregnant or a child due to either a lack of availability as Vitamin D is locked away in high fat stores or due to an increased need for development and growth in childhood and pregnancy. What are the Symptoms of a low vitamin D? The following symptoms can be common in those with Vitamin D deficiency: Fatigue Not sleeping well Bone pain or achiness Depression or feelings of sadness Hair loss Muscle weakness Loss of appetite Getting sick more easily What does vitamin D do for you? Tonnes!!! Interestingly Vitamin D is actually a steroid hormone but also known as a fat-soluble vitamin. This helps the body absorb and retain calcium and phosphorus; essential for building bone. How does Vitamin D work as a hormone? The body synthesizes Vitamin D after you have been exposed to the sun. It is then activated by the liver and kidneys. This activated form acts like a hormone to regulate calcium metabolism around the body. Vitamin D Benefits Cancer Exciting studies are now showing that vitamin D can reduce cancer cell growth, help control infections and reduce inflammation by stimulating the production of T-cells. These T cells help our bodies respond correctly to fight infections, including viruses, bacteria and fungus. These infections are responsible for various types of illnesses, including the common cold, and flu, Strep A and similar community-wide diseases. Vitamin D also aids in the repair and regeneration of cells, stimulate the death of cells that have been damaged by cancer, and lower the formation of blood vessels in tumours. Mood Vitamin D boosts your mood. Studies suggest that the decreased levels of Vitamin D3 may impact the levels of serotonin in the brain, this is a hormone that regulates the mood. By enjoining some safe sun each summer and, if in the Northern hemispheres taking a Vitamin D3 supplement in the winter, you could see a significant boost in your mood. Weight Loss Vitamin D can aid in weight loss. The chemical influence of Vitamin D is on serotonin, the “feel-good” hormone. This is known to assist appetite, sleep, mood, and stress levels. The connection to weight loss is believed that with sufficient levels of Vitamin D you are more likely to be motivated and have the energy to make the changes both mentally and physically to stay fit and healthy at a safe weight. Rheumatoid Arhtritis Vitamin D can lower the risk of rheumatoid arthritis. One of Vitamin D benefits is to help maintain the immune system and ensure that it is working correctly. A deficiency in Vitamin D could therefore increase the risk of developing rheumatoid arthritis as your immune system is more susceptible to attack. Type 2 Diabetes Vitamin D lowers the risk of type 2 diabetes. Not getting enough sunlight can reduce the secretion of insulin from the pancreas, which can create resistance to insulin and affect how the body responds to glucose. Sufficient vitamin D can help lower levels of cortisol. This is a stress hormone produced in the adrenal glands. Cortisol assists in the body’s response to stress. Prolonged high levels of cortisol can lead to increased abdominal fat. This is linked to several health conditions including diabetes type 2. Blood Pressure Vitamin D can help lower blood pressure. a large genetic study that involved more than 150,000 people revealed that low levels of Vitamin D can cause hypertension. In this study, those who had the highest levels of Vitamin D had lower blood pressure. It was found that a 10% increase in Vitamin D led to a 10 % reduction in high blood pressure. Heart Disease Vitamin D might reduce the risk of heart disease. Several studies have indicated that a deficiency in Vitamin D is a risk factor for developing high blood pressure, heart disease, congestive heart failure, peripheral arterial disease, strokes, and heart attack. What causes vitamin D to drop other than sunshine? Vitamin D deficiency as mention is most commonly caused by a lack of exposure to sunlight. However some medical disorders can also cause Vitamin D deficiency. The most common causes after sunlight is a poor diet, medications and certain disorders. Cystic fibrosis, Crohn’s disease and Coeliac disease are conditions that can prevent your intestines from adequately absorbing enough vitamin D through diet and even supplements, especially if
Sugar what you need to know …
It is Sugar awareness week 18th – 24th January 2021 so I thought I would take a look at this in more detail for you as it is one of the biggest concerns my patients have when I see them at my clinics. What is sugar? The term ‘sugar’ usually refers to what we know as table or granulated sugar – the type of sugar that we add to our tea or coffee. We also are familiar to the different variations which include caster sugar, icing sugar, brown sugar, demerara sugar, these are types mostly used in baking.These, you may already know, are not the only sugars around. Sugar occurs naturally in all foods that contain carbohydrates, such as fruits and vegetables, grains, and dairy.All ‘sugars’ are carbohydrates and along with starch they one of our body’s main source of energy. Carbohydrates are required for our brains, bodies and nervous system. In fact it has been part of our diets for thousands of years. Sugar is found naturally in most foods like fruits, vegetables and milk as well as being an ingredient used in a wide range of foods and drinks. Great, so what is all the fuss about? Consuming whole foods that contain natural sugar is acceptable as part of a healthy intake when you have a healthy metabolism. Plant foods have high amounts of fibre, essential minerals, and antioxidants alongside smaller amounts of carbs, and dairy foods contain protein, fats and calcium which are important for the body.Because of these extra components your body digests these foods slowly allowing the sugar in them to provide a steady supply of energy to your cells. A sufficient intake of fruits, vegetables, and fibre rich foods have been shown to reduce the risk of many chronic diseases, such as diabetes, heart disease, and some cancers. So what’s the problem? Increasing technology has brought many changes to our food production. More and more convenience foods are available that taste good, are very addictive and can be eaten 24/7.Problems occur when regularly eating these processed foods leads you to consume too much “added sugar”. The food manufacturers add this to enhance the flavour or extend shelf life and this can often be hidden in foods you would never imagine.In the modern diet, the top sources of sugar are soft drinks, fruit drinks, flavoured yogurts, cereals, biscuits, cakes, sweets and most processed foods. But added sugar is also present in items that you may not think of as sweetened, like soups, bread, processed meats, and condiments like ketchup. How much sugar are we allowed? Our recommended dietary intake of sugar per day: Adults should have no more than 30g of free sugars a day, (roughly equivalent to 7 tsps/sugar cubes). Children aged 7 to 10 should have no more than 24g of free sugars a day (6 tsps/sugar cubes). Children aged 4 to 6 should have no more than 19g of free sugars a day (5 tsps/sugar cubes). What sugar we consume Adults in the UK take in 3 times the recommended amount at an average of 22 teaspoons/cubes of added sugar per day, according to the NHS website.Four to 10-year-olds are eating more than twice as much sugar as they should per day, equivalent to 13 tsps/sugar cubes (PHE 2018). “Excess sugar’s impact on obesity, Blood pressure, inflammation, weight gain, fatty liver and diabetes and this is well documented, but one area that may surprise many is how their taste for sugar can have a serious impact on their heart health and increase risk of stroke,” says Dr. Frank Hu, professor of nutrition at the Harvard T.H. Chan School of Public Health. Impact of sugar on your heart In a study published in 2014 in JAMA Internal Medicine, Dr. Hu and his colleagues found an association between a high-sugar diet and a greater risk of dying from heart disease. Over the course of the 15-year study, people who are 17% to 21% of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease compared with those who consumed 8% of their calories as added sugar. “Basically, the higher the intake of added sugar, the higher the risk for heart disease,” says Dr. Hu. Sugar has several indirect connections to affecting heart health: 1) high amounts of sugar overload the liver. “Your liver metabolizes sugar the same way as alcohol, and converts dietary carbohydrates to fat,” says Dr. Hu. Over time, this can lead to a greater accumulation of fat, which may turn into fatty liver disease, a contributor to diabetes, which raises your risk for heart disease.2) Consuming too much added sugar can raise blood pressure and increase chronic inflammation, both of which are pathological pathways to heart disease.3) Excess consumption of sugar, especially sugary drinks, also contributes to weight gain by tricking your body into turning off its appetite-control system because liquid calories are not as satisfying as calories from solid foods. This is why it is easier for people to add more calories to their regular diet when consuming sugary drinks. How you can reduce your sugar intake? Reading food labels is one of the best ways to monitor your intake of added sugar. Look for the following names for added sugar and try to either avoid, or cut back on the amount or frequency of the foods where they are found: • brown sugar• corn sweetener• corn syrup• fruit juice concentrates• high-fructose corn syrup• honey• invert sugar• malt sugar• molasses Also syrup sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose). Check the total sugar of the product, which includes added sugar, this is usually listed in grams.If it says 5 grams of sugar per serving, but the normal amount you would eat is three or four servings, you will easily consume 20 grams of sugar which is way too much.Also, watch the amount of sugar or syrups you add to your food or drinks. About half of added sugar comes from
Make October The Month Of Your New Year Resolution
When it comes to diet and lifestyle changes, there is now better time than right NOW to put your well intended plans in place. If you still haven’t made progress with your New Year Resolution, you’re not alone. A client came to me for help with her New Year resolution IN AUGUST! She was disappointed she had not yet achieved 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 “new year”! Her weight was going up, not down. 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. We are left feeling frustrated and sometimes discouraged that the changes we want to see will never be accomplished. With this client, and many others, I’ve found a few simple strategies help to make significant changes in order to promote health, fitness, and control without the stress. I advised this client that 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 until the Christmas rush. My client is now focused for October – she is prepared to make the time and energy to commit to her new plan. The following are a few of the goals we decided to focus on: Step 1: Start small In the case of my client, instead of her usual pattern of becoming a slave to the gym with no rewards, she has already 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 should add years to her life and assist her food focus. 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, I think, what we would all like to achieve; ‘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 some straightforward, but significant, changes: Below are 2 examples: 1) Begin to eat breakfast within 30 minutes of waking, five out of seven days per week. 2) 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 Do ask for 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. The walk also has the added benefit of keeping away from tempting snacks. In addition to her family support, my client has benefited from professional support. In working with a dietitian it has helped her make appropriate goals, identify obstacles and help overcome challenges. My client laughs now when she recalls her fears of attending to see me. She expected I would stop her eating normal foods and she would be miserable, but instead she admits she enjoys the one-to-one online consultations when she can’t get to my clinic and the programme she is following. She is already feeling much healthier and fitter (see our google reviews). 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 only eat salads 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 IBS, 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. Accurate nutrition information is easier and more accessible than you may think… 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 this has been specially created 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. 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]
Obesity Statistics and Health Risks
While obesity stats might be shocking, the good news is that there is still time to do something about it. Here, we get clear on the obesity statistics and share how 121 Dietitian has been successfully helping patients to lose weight for good. A person with obesity (BMI – Body Mass Index of 30 and above) is: 6 times more likely to develop high blood pressure 4 times more likely to develop diabetes 2 times more likely to develop arthritis 6 times more likely to suffer gall bladder disease More likely to be infertile More likely to suffer from back and joint problems More likely to have problems with asthma exacerbated Increased risk of suffering depression More likely to suffer sleep problems such as sleep apnoea Increased risk of heart problems and stroke And have a shortened lifespan (1 in every 11 deaths in the UK is linked to obesity related problems) More likely to have nutritional deficiencies Reverse these obesity statistics This is not a scare tactic message, but rather, we feel, an important message to highlight the negative health implications associated with obesity that we treat every day. It may surprise you to know that many of the men and women who come to our clinics are unaware of the risks associated with obesity. When informed they are so grateful they could do something about it before their problems became irreversible. If you wish to reverse the risks as mentioned above, the good news is something can be done. Losing weight and lowering your BMI (body mass index) to normal or lower levels, or with a 5-10% reduction in weight as a starting point will significantly reduce your likelihood of developing these potentially serious medical conditions. Significant weight loss can resolve many pre-existing conditions associated with obesity. Of course there are also many, many psychological benefits in losing excess weight. People become more confident, feel less isolated, feel more attractive and feel more assertive as well as the obvious benefits associated with feeling healthy like a new wardrobe! HOW TO LOSE WEIGHT AND ENJOY DOING SO! Our team are highly skilled weight management Dietitians, providing a unique evidence based programme, tailored to each individual. Over the years, we have helped many people to successfully lose weight, when they have struggled in the past. You will learn how to enjoy foods and how to manage your diet, weight and health for life. No kcal counting, macros…. If you need to lose more weight, then you can safely do so, as you will know exactly how to do it safely for optimizing health for life. 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 this has been expertly created 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. 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 rechecked Jan 2021.
