Workplace Nutrition
Answer the following to identify your workplace nutrition: Do you buy your food at work? Do you struggle to eat healthy choices at work? Do you find there is a lack of healthy options provided? Do you find healthier choices to be more expensive? Do you fail to drink enough fluids? Do you eat at your desk? If you answer yes to more than 3 of these questions then you need to read on to improve your workplace nutrition………. With over 29 million people working in the U.K and spending up to 60% of their waking hours in work it seems obvious that the eating decisions and habits we form at work could have a significant impact on our health. In 2006, the National Institute for Health and Clinical Excellence (NICE) recommend that workplaces have policies which encourage healthy eating and promote healthy choices. If you have answered mainly yes to the questions above you are not alone, despite the guidelines many people still feel it is difficult to make healthy choices in the workplace. The verdict by the Royal College of Physicians in 2011 that little action has been taken to promote healthy eating would come as no surprise then. Well 2 years on, has there been any improvement? A study on motivations and barriers to healthy eating in public sector workplaces was recently published in the Journal of Human Nutrition & Dietetics. It identified some important views from public sector workers. The article ‘A qualitative study to investigate the drivers and barriers to healthy eating in two public sector workplaces’ A Pridgeon & K Whitehead (2013) JHum Nutr Diet, 26, 85-95 can be accessed online using this link http://onlinelibrary.wiley.com/doi/10.1111/j.1365-277X.2012.01281.x/full . So should employers be doing more to improve workplace nutrition? Or should it be our own responsibility to tackle the obstacles in the way of making healthy choices in the workplace? Certainly here at 121 Dietitian we are of the opinion that employers should be doing more to promote healthy workplace nutrition choices, if they aren’t already. As a specialist nutritional team we are passionate about providing staff nutritional assessments and menu improvement, workshops etc. Our workplace nutrition programmes reduce absenteeism, improve moral and improve company finances. We also encourage staff to take responsibility, driving new ideas forward and to remain healthy outside the workplace. If you struggle to make healthy choices at work, find there is a lack of healthy options available at your work or feel that healthy options are too expensive, then preparation is the key. Boring you may yell, No, is our reply as with 121 Dietitian = Clever, quick and tasty. Just to wet your appetite!! Here are just a few popular tips on Workplace Nutrition to get you started…. If you’re always short on time why not cook an extra portion of dinner in the evening? The leftovers can be eaten for the next day’s lunch. Alternatively use the time while you’re in the kitchen anyway to prepare a tasty meal for the next evening. Stock up on lots of healthy ingredients such as salad vegetables and fruit, cooked fish, lean cooked unprocessed meats, wholegrain breads & pastas and dips. Having plenty of options will prevent you getting bored and help you resist the temptation of the canteen or vending machine. Fruit, vegetable sticks, yogurts, seeds & nuts are nutritious and great for snacking; keep these handy at your desk for when you are feeling peckish to tide you over until the next meal. If you are on a budget fresh fruit can be bought cheaper in bulk. You could buy a bag of fruit especially to keep in the workplace for snacking, remember to wash it well. How to improve Workplace Nutrition at your desk It is good to get away from the desk during your breaks for your body to relax, if you are eating at your desk; are you working through your break? This is not good for long term health or productive for your job. Bringing your own lunch can save you time rather than queuing in the canteen so push away when you can. It is important you maintain your energy to keep focused on your work. healthy snacks at your desk are recommended. Exercise is as important as eating right when wishing to maintain our health. We should be trying to get around 30 minutes exercise most days, so break the bad habits and start with manageable targets. 121 Dietitian’s are experts in diet and health and are leading the way in making positive changes in companies across Northern Ireland and saving their hard earned cash along the way. Why not find out how we can help you by getting in touch. We have a range of programmes to suit all requirements and budgets. Usage of KPI’s allowing success to be charted. 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.
Have you heard about our mini assessment sessions?
We all know everyone likes to receive helpful advice, especially in terms of improving our diet, health and lifestyle. Check out 121Deititian mini sassessment sessions. Here at 121 Dietitian we provide this at various levels daily; to many clients who maybe in need of a little dietary direction, to business’ wishing to improve productivity and health in the workplace, to patients who have debilitating medical conditions, or to our media associates, food companies, nursing homes…. We realise however that even when interested, not everyone knows what they may need or has the time, money or medical condition to feel they require a visit to a Dietitian. We are now able to help with this dilemma … 121 Dietitian have set up a service just for this reason and we have been delighted with its success. Our specialist assessment sessions have gone from strength to strength, and it couldn’t be simpler. STEPS TO TAKE for a Mini Assessment: Download and complete the food diary and questionnaire found on the contact us page. Use the contact us page and request a mini Clinic appointment. When your appointment date and time is confirmed bring your food diary and questionnaire with you to the appointment. A Dietitian will assess your details, take some body composition measurements and then identify key positive changes that you may require. The clinic chat takes 20 minutes with a follow up email bringing the total time spent to 1 hour. The changes for you to consider making will be life long. If during the consultation you are suspected to have a undiagnosed medical condition or require blood tests we will direct you to your GP for these and review you. The cost of this consultation will be deducted from further appointments if required to attend for further personalised advice. Information checked & correct on 16th May 2018.
Christmas Diet Dilemmas
The Christmas Diet Dilemmas. Many of us will gain unwanted extra weight this Christmas. Whether it is due to decreased exercise, attending more social occasions or an increased craving for comfort foods during the long, cold nights, weight gain is not inevitable. Here at 121 Dietitian we would like to share with you some tips for the festive season and hopefully save you making “must lose weight” resolutions as we enter the New Year. Christmas diet – Why do we gain weight during the festive period? Christmas is a time of celebration which can span from the 2 -3 weeks prior to the big day with Christmas parties followed by New Year celebrations and then continue into January with finishing the leftovers. This amounts to nearly a month of celebrating and for some of us who might normally resist temptation telling ourselves ‘it’s alright it’s a special occasion.’ These special occasions can easily mount up. Even something you consider to be a little treat can have a larger effect than you would realise. If you consume over 200 – 300 kcal ( mince pie or some buffet sausages, large glass of wine) or more each day over the course of 1 month you can expect to gain 4-8lb minimum if you are not actively exercising over and above your normal activity or having days where you keep control. Weight gain over the festive period is easy but it is not inevitable. You can be very clever with your food/kcal intake and still have fun. The right state of mind is often the major hurdle to compliance. A pre-party tip People live busy lives and are on the go the whole time. However take a little extra time to have a pre party planning stage for what you are going to wear, how you will travel and what you will eat during the day, and then at the party. This will see you through with a big smile and smaller bum, tum or hips!! Some good advice If going to a buffet eat well during the day. High fibre regular meals are good. Have a snack before you go out e.g. banana and wholemeal toast if in a rush, or some lean meat /fish and pasta/potato and vegetables. At the buffet try and fill most of your plate with raw vegetable sticks and fruit. What not to do instead of what not to eat! Avoidance is never the best long term plan. Usually it makes you want something more! It is better to teach ourselves to moderate rather than avoid. Often avoided foods will creep back into the diet and if you can’t control this then a yo-yo weight gain can occur. When out celebrating here are some don’ts. Don’t go hungry. Don’t stand near the food table as you will be tempted. Don’t get too tipsy early as this will reduce your willpower and the results could be bad! Watch the dips, go for the salad options, then you can add a few of the other items like goujons and crisps, enough variety to see you through. The worst high fat offenders are the sausage roll, vol au vents and depending on the quality deep fried chicken in breadcrumbs can be processed and fatty. Christmas diet – Being clever can save you calories! Your choice at the buffet table can mean you can make a difference of a clever 350 kcal intake for the night (not including alcohol) instead of 1200 kcal, almost a full extra days intake of junk and saturated fat. One last more sobering thought: Think ahead: how you are going to feel come January with a substantial food and drinks bill, clothes that are too tight and potential blood pressure, cholesterol, health problems. Do these treats seem so appealing? Enjoy, but have pride in resisting some temptation too! Happy Healthy Christmas, we look forward to hearing your success stories…. 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.
Irritable bowel syndrome IBS – patient’s perspective
1 year on since we commenced the Irritable bowel syndrome IBS Low FODMAP advice clinic we thought we would celebrate with some good news… This lovely lady attended clinic, miserable, frustrated and exhausted. Her Irritable bowel syndrome symptoms were severe, affecting her family, her work, going out… It had truly taken over and ruled their lives. She was worried that her symptoms meant something more sinister and really was in need of help and support. After Nutritional assessment and dietary analysis she commenced a personalised FODMAP elimination dietary programme designed by Gillian Killiner @ 121 Dietitian. Dear Gillian I am pleased to report all is going well from the IBS side of things. I appear to have it well under control from a diet point of view – I am eating well, sleeping well and bar the occasional flare up have stomach and bowels well under control. I had my scope back in June and the Consultant who did the procedure was happy that all was looking well. I wasn’t in any rush to see them as I was continuing to increase my intake of wheat and gluten without any difficulties. Gillian – I continue to steer completely clear of onions and garlic. I allow myself milk in tea and coffee but otherwise continue to enjoy the lacto free milk. Yes my diet is restricted but is healthy and varied and I am very happy with what I am eating. You have got me enjoying porridge – which is nothing short of a miracle. My Scottish father is delighted!!! Gillian I cannot thank you enough for all your advice – I continue to discuss the FODMAPS approach and your in-depth knowledge with other professional staff whenever I can…… A new beginning for this lady and for many more of our clients this year. If you suffer from IBS or know of someone who does give us a call so we can arrange to help you too. 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.
Make October YOUR New Year!
A lovely lady recently came to me in August 2012 looking for help with her main 2011 New Year’s resolutions! She wont mind me sharing this as the progress she has made has been outstanding since she started! Her main problem was her disappointment that she had not come near to achieving her personal goal of “being as healthy as possible.” Despite her good intentions she had made disappointing progress and it was 8 months into the year. She was panicking. Many of us can relate to this. We have expectations for great changes and we feel motivated at the start, but events and responsibilities seem to work against us and we are left feeling frustrated and sometimes discouraged that the changes we want to see will never be accomplished. With this lady, and others, a few simple strategies can help make significant changes promoting health, fitness, and control. I advised this client that September through to October would be the perfect time to make her changes. The kids are back in school, the home routine is in place, and it is a long time till the Christmas rush! My Client was raring to get started, she focused, made the time and energy to commit to her new plan. The following are some of the goals we decided to focus on: Step 1: Start small. In the case of my client, instead of encouraging her to become a slave to the gym, we started with two 30-minute walks per week. Over the past three weeks, these have lengthened and she now looks forward to her evening walks most nights of the week. This simple change may add years to her life. Step 2: Be ‘SMART’ Identify specific, measurable goals. They must be realistic and linked to a period of time so you can assess your achievements. These goals are “SMART” goals (specific, measurable, achievable, realistic and timely.) My client’s goals were similar to many; ‘eat better and be more active’, but how do we measure success with a goal like this? As a starting point, we broke down her goals into three straightforward, but significant, changes: 1) Begin to eat breakfast within 30 minutes of waking five out of seven days per week. 2) Eat a portion of vegetables with both lunch and dinner six out of seven days per week. 3) Keep records of your food intake and exercise for five days to promote self-awareness of your eating and activity patterns. Step 3: Get Support Obtain support from a friend, spouse or family member. In this case of this client, her husband has been a great supporter. He reminds her to sit down and eat breakfast with him instead of running around after the kids and he provides the motivation for her to be fit by walking with her in the evenings. He and the kids are enjoying the health changes too, they are eating better and their mum is happier and healthier. In addition to her family support, my client has benefited from professional support. In working with a dietitian it has had help her make appropriate goals, identify obstacles and help overcome challenges. Professionals are trained to help provide creative ideas to make it a fun and interactive experience. My client laughs with pleasure as she informs others of her fears of making that initial contact. She expected I would whip her into shape and she would be mortified, but now instead she admits she enjoys the one to one webcam consultations, coming to the clinic weight session and the programme she is following. She says she does not feel deprived or different to anyone else only that she is already feeling much healthier and fitter. Step 4: Get accurate information As a Dietitian I spend a lot of time correcting people’s myths. Most of my clients come in expecting they will be told to eat salads, cut carbohydrates, and slave away on a treadmill seven days a week. We know from countless studies, that healthy eating does not mean dieting. While there are specific dietary requirements for many conditions, such as high blood pressure, diabetes, and cholesterol problems, most people do not have to cut anything out, they just need assistance in finding the right balance. Obtaining professional guidance ensures you learn which strategies are appropriate for you. If you have struggled with getting healthy this year, why not click on the contacts page and get your diet assessed by the professionals! Information checked & correct on 16th May 2018.
