Gallstones Diet: What to Eat and What to Avoid
How common are gallstones? Gallstones are very common and there are many gallstones diets out there. It’s estimated more than 1 in every 10 adults in the UK has gallstones, although only a smaller number develop unpleasant symptoms. Here at 121 Dietitian we see and assist patients each week with gallstones. This blog is to help you if you have symptoms and are needing trusted advice for a gallstones diet. What are Gallstones? There are two types of gallstones: The most common are cholesterol gallstones, made up of excess cholesterol in the bile. Less common pigment gallstones are made up of excess bilirubin. The processing of these stones being made takes place in the gallbladder which is a small sac below the liver. The stones can be very small like gravel to single large stones. Interestingly gallstones can cause no symptoms in two out of three people who have them. If you do experience symptoms you may find problems such as upper right abdominal pain, yellowing of the skin or the whites of your eyes (jaundice), inflammation of the pancreas (pancreatitis), and gallbladder inflammation with paler stools and diarrhoea. Surgery is the treatment offered for people whose gallstones cause symptoms. A combination of diet and lifestyle factors and genetics are likely the cause of gallstone formation. Who is at risk of Gallstones? Women people over 40 overweight people Gallstones are also more likely if: Your bile contains too much cholesterol The outlet from your gallbladder is blocked or infected You have an underlying health condition – diabetes, liver disease, or sickle cell disease You have a family history of gallstones What can flare up a gallbladder? When we eat food, our digestion requires the gallbladder to actively squeeze bile salts, phospholipids, cholesterol, conjugated bilirubin, electrolytes, and water out of the gallbladder and down the bile duct to the small intestine. If you have an inflamed gallbladder anything in the stomach can trigger this action and irritate it. We know the gallbladder has to squeeze harder when there is fat in the stomach so anything fried, greasy, fatty, pizza, pastries, will upset the gallbladder. Symptoms of a Gallbladder attack 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 can be so severe that some people report they feel like they’re having a heart attack. Also, people can feel sick and may vomit. Gallbladder and Obesity If you are overweight or obese, losing weight will be really beneficial. Avoiding highly restrictive plans when you have gallstones is essential, as rapid weight loss has been associated with developing more gallstones. A safe weight loss of 1-2 lbs(0.5 to 1 kg) per week is what you want. 121 Dietitian’s specialist programmes provide you with a personal, safe and enjoyable lifelong plan. What diet can I eat when I have gallstones? It is best to have smaller, more frequent meals and best not to fast for long periods. Choosing small amounts of fats like olive oil can assist the smooth regular contractions of the gallbladder. Eat more foods that are high in fibre these can be fruits and vegetables, lean meats and fish and wholegrain carbohydrates like Brown Rice and Quinoa, and lower-fat dairy products. Avoid refined carbohydrates and sugar. What foods to avoid if you have gallstones? Avoid eating too many foods with a high saturated fat content as cholesterol is involved in forming gallstones. These include: meat pies. sausages and fatty cuts of meat. butter, ghee and lard. cream. hard cheeses. cakes and biscuits. food containing coconut or palm oil. What is best to drink with gallstones? Water is ideal for drinking as it dilutes and detoxifies impurities that impact your gallbladder. If you are experiencing an attack and you are not eating, drinking some protein water can assist with additional plant-based protein. Alcohol is very interesting in regard to gallstones. Research has found that a moderate alcohol intake may help reduce the risk of gallstones, although researchers aren’t sure how this happens. It is always necessary to note that even though it is thought drinking in moderation may lower the risk of gallstones, excess alcohol consumption can increase the risk of many health conditions. What foods help heal gallstones? Fresh fruits and vegetables. Whole grains (whole-wheat bread, brown rice, oats, buckwheat flakes) Lean meat, poultry, and fish. Low-fat dairy products. Finally on the natural options Getting active when you can is really important. Regular exercise is beneficial for your overall health. It can also help you maintain a moderate weight and prevent gallstones. Ensuring you keep stress to a minimum and sufficient sleep are both important for assisting or reducing gallstone formation, attack, weight and health. Our 121 Wellness shop provides essentials to help you. Medical treatments for gallstones If natural recommendations do not treat gallstones effectively, then medications or surgery may be required. Medication for gallstones Ursodeoxycholic acid and chenodeoxycholic acid may be used to treat smaller gallstones. These medications can take time to work (up to 2 years) and if stopped gallstones may return. Surgery for gallstones Cholecystectomy is the name for gallbladder removal surgery. Removing the gallbladder ensures that the gallstones cannot re-form. 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 please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your
Coeliac disease – how a dietitian can help
COELIAC DISEASE How can a specialist dietitian help optimise people diagnosed with coeliac disease? This is a great question and one that is asked every day by enquiring patients. Here at 121 Dietitian we have helped thousands of people, many diagnosed with coeliac disease. It can be overwhelming to learn of such a diagnosis and it can be difficult to know who to turn to. Thankfully we are the experts in optimizing health for all conditions and we have a dedicated programme that takes all the worry and stress away! WHAT IS COELIAC DISEASE? Coeliac disease is an autoimmune disease triggered in those people who are genetically at risk. This trigger causes your immune system to attack your own tissues when you eat gluten. The gastrointestinal tract is the targeted organ for this attack and the consequences are many. Interestingly 35-40% of the general population have the genes that predispose a person to celiac disease, but only around 1% of the general population develop the autoimmune disorder. SYMPTOMS There are several classical symptoms and a few more not so common, so if you feel you have an issue with Gluten you may find this helpful in getting a diagnosis. The most well-known symptoms of coeliac disease include diarrhoea (pale foul smelling fatty stools) fatigue bloating weight loss stomach ache Other not so well know coeliac disease symptoms include: indigestion constipation itchy rash nerve damage (B vitamin deficiencies) malnutrition – not getting enough nutrients from food, infertility problems – women with coeliac disease can have difficulty becoming pregnant disorders that affect coordination, speech, and balance (B vitamin deficiencies) Children with coeliac disease: have all the above symptoms along with nausea and vomiting may not grow at the expected rate and may have delayed puberty. And some people do not have any notable symptoms and this diagnosis comes as a complete surprise. IMPORTANT COELIAC STATISTICS 1 in 100 -people worldwide are affected by coeliac disease In Europe: Germany, The Scandinavian countries, Ireland, and the United Kingdom population have a higher prevalence of coeliac disease ~ 1000 to 1500 per 100,000 individuals Women to men ratio 3:1 Of patients diagnosed with Coeliac disease 50% still report symptoms while following a gluten-free diet (this is where 121 Dietitian can help) Family members 1 in 10 also have coeliac disease If you are diagnosed with coeliac disease you have a x 2 increased risk of coronary artery disease You have an increased risk of small bowel cancers x 4. COELIAC DISEASE TESTING Coeliac disease diagnosis can be made by your GP. They will take a history of your symptoms and arrange a blood test to check for antibodies that are present in the blood of people with coeliac disease. You need to keep eating gluten foods otherwise you may have an inaccurate blood test result. If this is +ve you will then be referred to a gastroenterologist to confirm this with an endoscopy and a biopsy. They will also be looking for blunt villi. Villi are finger-like projections in the gastrointestinal tract required for nutrient absorption, and when flattened do not have enough surface area to absorb sufficient nutrients. COELIAC DISEASE TREATMENT As this is an autoimmune disease – Gluten a protein found in grains is the trigger, coeliac disease is treated with a gluten-free diet. If you have been experiencing symptoms for a while with malabsorption you may need vitamins and minerals to be replaced. A specialist Dietitian who is trained in gastrointestinal diseases is the best person to assist you with optimising your diet and health for the long term. COELIAC MEDICAL TREATMENTS Coeliac disease unfortunately does not have a cure. So a strict gluten-free diet will help control symptoms and prevent long-term complications. What can often be a problem is when people have none to mild symptoms, or their symptoms go away within a few weeks of the diet, they can continue to eat or sneak some gluten and over time if not addressed serious complications can occur. Many years ago my patients often presented as very underweight, anaemic, exhausted, and having multiple nutrient deficiencies. Today this is not always the case. Many people are now being diagnosed who come to see me eating an unhealthy poor quality diet. Some carry excess weight and are nutrient deficient from this and less so from malabsorption. The worst for these people is that, if not educated in the right choices, they replace their poor gluten diet with gluten-free processed unhealthy choices. Unhealthy choices lead to the consumption of insufficient nutrients causing the patient to feel poorly and gain further weight. It is really important to therefore ensure that your gluten-free diet is designed to suit you and is wide in variety, healthy and balanced. Overall it has been fantastic that there has been an increase in the range of available gluten-free foods in the past 10 years. But the negative to this is that it is now possible to eat a diet full of unhealthy choices instead of focusing on a healthy and varied gluten-free diet. WHAT FOODS TRIGGER COELIAC DISEASE? Foods and fluids that contain Gluten include: Wheat and derivatives of wheat such as: Durum Emmer Couscous Semolina Spelt Farina Farro Kamut Einkorn wheat Rye Barley Triticale Malt including, malted milk, milkshakes, malt extract, malt syrup, malt flavouring, malted barley flour, malt vinegar Brewer’s Yeast Wheat Starch that has not been processed to remove gluten to below 20ppm Oats are contaminated in processing and packaging so are not allowed even though they do not naturally contain gluten. GLUTEN FOOD EXAMPLES The following are examples of popular foods containing gluten -so these are no longer suitable to eat – lifelong. bread pasta cereals cakes and pastries biscuits or crackers pies gravies, stocks and sauces beer WHAT HAPPENS IF SOMEONE WITH COELIAC DISEASE EATS GLUTEN? I advise and treat hundreds of newly diagnosed and refractory Coeliac patients. It is a common fear that when not in control of the cooking they are going to
Essential kitchen utensils for stress-free cooking
Whether your aim is to get healthy by ditching the processed meals in favour of home cooked goodness. Or you simply want to get more adventurous in the kitchen. The best place to start is with the right essential kitchen utensils. It has been said that ‘a poor workman blames his tools’. So the easiest way to ensure your cooking process is as a stress-free and fast as possible is to ensure you are armed with the correct utensils. Here, we share our essential kitchen utensils that Gillian Killiner has personally used for several years and can promise will help ensure your cooking experience is a breeze. The aim to help get you healthier in the process! Measure it out Most recipes will include measurements for ingredients either in grams and ounces or millilitres and pints, not to mention tablespoons, teaspoon and dessertspoons, So a good place to start is with all the right measuring tools. I find the following set mega helpful with measuring oils, coffee, stock powder. Owning a set of weighing scales is a great start but for easy reading and accurate reading of wet and dry ingredients. Our favourite choice would be hassle-free electronic scales. You can add ingredients to the bowl, zero the scale and add again – super handy. You’ll also need a measuring jug or jugs. Choose with both the metric and imperial markings. measuring spoons are highly practical especially when using recipes from around the world. Essential kitchen utensils to chop With fresh cooking comes prep. This involves chopping so you’ll need good surfaces to chop food on, while keeping your kitchen surfaces scratch free. Chopping boards are necessary for this. Ideally, you should have separate boards to avoid cross-contamination between raw meat, poultry, seafood, and eggs. Thankfully, chopping boards range in price many are relatively cheap but if you invest in a good set they will last years. Graters & drainers A cheese grater isn’t just for grating cheese! It comes in so handy in the kitchen and can be used for grating things like garlic, ginger, fruit, vegetables, cheeses and even chocolate! You’ll also need a really good, sturdy colander, which can be used for draining foods such as wholemeal rice and pasta. as well as rinsing vegetables. The essential kitchen utensils -smaller tools It can be rather daunting when starting off as cooking requires many skills such as chopping, slicing, stirring, whisking and peeling. While none of these are difficult to do, having the correct tools like sharp knives are essential for speed and achieving the end result you desire. Again, each of these are readily available in the shops or online. They range from low cost to very expensive. Start off with a few and build your collection as your experience grows. This furi knife block was a personal purchase which I have been using for the past few years. They really do assist in all preping tasks. If you want to go BIG with an essential kitchen utensil! Not everyone likes being in the kitchen for hours. Time saving gadgets are a great way to cut down some of the work. I absolutely love my magimix and it was a personal purchase for me after many years of really, really wanting one. I have had it now for 10 years and it works like a dream when making soups, sauces, cakes etc. Storage saviours Finally you’ll need somewhere to store all your home cooked goods. This will keep them fresh as long as possible. Alternatively freeze so you can enjoy your hard work again at speed. Healthy eating requires a little planning so these boxes are a great way of storing any ingredients you’ve prepared in advance. Storage boxes are available in a range of sizes and styles so again, start with a few and add to your collection if you need to, a handy option is to clean out tubs that you buy food in and use these again – no cost and very effective. I do again have a set of storage containers and personally bought many years ago after I realised the risks of plastics, especially when heated or storing fats. They have been used over and over each day by all my family and far more durable than I imagined they would be. Definitely a little investment and making time to cook is the cornerstone to healthy eating. As experts in Diet and Nutrition for decades we know that pouring your money into quick fixes are not the answer – you need enjoyable nutrient rich meals and snacks lifelong. Our nutritional programmes are designed to help you. On-the-go While it isn’t an essential kitchen utensil, this is definitely one thing we’d recommend… A glass drinking bottle. These are great for helping you drink more water on-the-go. They are also useful for things like shakes, smoothies and even tea. We’d be lost without ours! The reason for using glass? Glass eliminates the leaching of chemicals you get from plastic bottles. Thus reducing health concerns and also ensures the water tastes great. Reusable glass bottles assists the environment and saves you a ton of money too. We would love to hear your top utensil choices and why. Visit our facebook page to share your thoughts and ideas. If you need help with putting together healthy ingredients then why not book an appointment here today. Need a recipe to get started? Check out our naughty but nice for special occasions, gluten free dairy free chocolate cake recipe here. 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 more health and well-being choices specially selected for you on our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and
Pistachio nut- interesting facts
Pistachio nut day is on 26th February 2022 We love pistachio nuts here at 121 Dietitian. So when we spotted there was a special world pistachio nut day we felt we had to give them a big shout out! Pistachios are good for you! Pistachio nut facts: • Pistachio are nuts native to Western Asia and Asia Minor, archaeology suggests that pistachios were eaten as a common food as early as 6750 BC. Wow!• They are one of the more expensive of the nuts out there because of the trees on which they grow. It only reaches production 15-20 years after being planted. Isn’t that crazy!• Pistachio trees can only produce about 22kg of nuts each year. Furthermore, pistachios are sorted by hand and not by machine.• Pistachio trees can only grow in cool winters and hot summers, meaning that there’s only a few locations in the world where the trees can grow.• Iran is the biggest producer of pistachio nuts ahead of USA and then Turkey. How to eat Pistachio nuts: When eating pistachios from the shell, split the shell and eat the small kernel inside. The kernel may have a thin skin on it that do eat this for upping polyphenols. If you find a nut in a shell that doesn’t pry apart easily, simply use a nutcracker to open it up. As a snack. Eating pistachios raw or roasted. Both in-shell and shelled pistachios are available in grocery stores. Over salads. Shelled pistachios (either whole or chopped) are often sprinkled over salads. Pistachios can also be puréed and mixed with oil and herbs to make a creamy salad dressing. Ground into sauces. Ground pistachios are popular as a base for sauces and dips, like pistachio-yogurt sauce. Added to bread dough. Ground pistachios can be added to bread dough to give it a thicker texture with extra protein. In desserts. Chopped pistachios are commonly mixed into or sprinkled atop desserts like ice cream, cake, truffles, and pastries. Pistachio nuts are also a common ingredient in dishes from an array of cultures: • In Turkish dishes. Pistachios are most well-known in Turkish recipes for being minced and layered in the traditional baklava.• In Italian dishes. Pistachios are a common addition to Italian pastas, either chopped and mixed in to the noodles or ground and made into a spiced pistachio sauce.• In Indian dishes. Indian food makes ample use of pistachios, and they’re a staple ingredient in many Indian rice puddings, pilafs, cookies, and a spiced pistachio fudge called pista barfi.• In Iranian dishes. Pistachios are a common ingredient mixed into Iranian chicken and rice dishes, and also served as a traditional Persian snack, roasted with lemon juice and saffron and tossed with sea salt. What are the health benefits of Pistachio nuts? – Nutrition Pistachios are high in fibre: Eating pistachios can improve your gut health if you have no ongoing dysbiosis issues. Rich fibre foods help move food through the gut and prevent constipation and may help reduce the risk of colon cancer. Pistachios are high in antioxidants: Pistachios are known to contain antioxidants that have strong cancer-fighting properties and cardiovascular disease prevention. Furthermore, pistachios also contain lutein and zeaxanthin, two carotenoids that will help you maintain eye health and overall immunity. Pistachios are great for vegans and vegetarians: With protein accounting for almost 21% of the total weight of the nut, pistachios contribute almost 6% to a person’s daily protein needs. For plant-based diets, pistachios provide that much-needed protein. Relative to other tree nuts, pistachios have a lower amount of fat and calories but higher amounts of potassium, vitamin K, γ-tocopherol, and certain phytochemicals such as carotenoids, and phytosterols. A handful of pistachios (45) contain 156 calories, 3 grams of fibre, and are one of the most vitamin B6-rich foods around. Do you enjoy eating pistachio’s? They are so tasty if you haven’t tried them. Don’t continue to miss out, try them as part of a bigger plan to increase variety in your diet. 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]
2020 with COVID 19 – How our family recovered…
2020 was a tough year for the world with the COVID 19 pandemic and 2021 continues to see no end to this virus. The vaccinations can hopefully help reduce hospital admissions however we still need to keep others safe. Reflecting over the past year we have had our ups and downs but over all I am one of the lucky ones and wake everyday thankful for what we have. We are fortunate that my husband has a secure job and really glad my kids are easy to manage as teens. We are fortunate we can sleep and eat in the safety and comfort of our warm home and we have a large park beside us to walk our dog. I am also very fortunate to be have my Dietetic nutritional consultancy business www.121dietitian.com online to continue to help and advise others. I am passionate about wholefood nutrition and this really matters with our current pandemic. Not being able to visit loved ones has been very difficult. I am especially sad about not seeing my parents. My mum has Multiple Sclerosis and dependent on hoists and wheelchair and loves company. She needs many to assist her daily needs. Sadly they are 120 miles or a 3 hour car drive away in a different country – not easy to visit, so in between the lockdowns we have hopped in the car driven and spent a few hours chatting in the window to them returning home relieved they are safe and coping. Summer 2020 was a tough time for my eldest 2 children: A-levels and GCSE’s were cancelled and they were hugely disappointed. They are now doing their best to continue focused for the future but it is damn hard. I am very proud of them. Fast forward December 20 everything was going well, life was in a routine with work and school and we were preparing for Christmas at home. We managed to enjoy Christmas day and then COVID struck (brought home from my husbands work). We began to fall ill first my husband and then me. We told no one as we were scared of what was ahead. We self isolated and were fortunate to have extra food in with Christmas. The kids also had varying symptoms. I can’t say for sure but as I write this we have got away lightly. Loss of taste and smell and fatigue being the most difficult for 2 weeks. We were dreading the worst as both myself and my husband are healthcare professionals and have seen first hand what COVID 19 is doing to people. The longer term damage of kidneys, heart, brain, stroke and lungs is all too real. I have over the past year of COVID been advising others on assisting their immunity and improving their overall health. Little did I think we would be saved by it too. I personally feel that having underlying good health, eating a varied diet, taking Vitamin D, getting restorative sleep and keeping a safe alcohol intake has been advantageous in our recovery. 2021 has been a slow start for us but when you have your health you have your wealth so it can only hopefully get better. From my experiencing with COVID 19 if you can do one thing in the next 12 months I would strongly urge you to please protect yourselves and your family from contracting COVID 19. Let 2021 be the year you make any changes you need. Optimise your diet. Have the best metabolic health you can. Take Vitamin D daily. Ensure you have the best sleep, activity, mood and gut possible. Stay well and stay safe. 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]
Healthy Snacks For Kids and Teens going back to school…
The kids are back to school. Now the headaches is what to feed them each day. Having 3 kids I know how challenging feeding them Healthy Snacks can be! ?Your child is going to need nutrients for brain power and the additional exercise they may not have been availing of for the last few months. ? Don’t fall for the high-fat, nutrient-poor snacks that are lining our supermarket shelves. Here is a list of a few healthy snacks with a twist: Healthy Snacks for all the family ? Peel a banana and dip it in yogurt. Roll in crushed pecans and freeze? Spread celery sticks with peanut butter or cream cheese. Top with raisins. Stuff a whole-grain pita pocket with cream cheese and apple slices. Add a dash of cinnamon. Take 2 oat cakes top with Greek yoghurt add some raspberries and enjoy. Put cubes of cheddar cheese and grapes on pretzel sticks. Spread peanut or almond butter on apple slices.? Take semi skimmed milk, frozen strawberries or raspberries or blueberries add some oats and seeds blend for thirty seconds for a delicious smoothie. Use wholemeal thins to make tasty sandwiches fill with colourful salad and home cooked meats like gammon, chicken or prawns, egg, houmous…??? Sprinkle grated cheese over a wholemeal tortilla; fold in half and microwave for twenty seconds. Top with homemade avocado guacamole, cucumber, peppers, tomato salsa.?️ Heat homemade soup: mushroom, tomato or chicken, bean and vegetable soup and enjoy with oat cakes and pate. Sprinkle grated Parmesan cheese and smoked paprika on hot popcorn. Banana pancakes – mash 1 ripe banana, add 1 egg and some wholemeal flour and mix – cook on pan in a little butter. No need to add anything as sweet enough. Spread mayo on a wholemeal tortilla. Top with a slice of turkey or ham, cheese, tomato and lettuce. Flavour with herbs and spices. Then roll it up ? Mini Pizza: Toast the bottom of an English muffin, add some passata on the top and sprinkle with mozzarella cheese and vegetables and grill. Fruit kebabs. Make fruit exciting by threading melon, grapes and pineapple chunks on a wooden skewer. Dark chocolate- 2 squares place in a cup add boiling water and top with milk.☕ Snacks to say “no” to: Chocolate type biscuit bars are not filling and high in sugar and saturated fat. Soft drinks. Eight to 10 teaspoons of sugar are found in the average can of soft drink. All sugar and no nutrients is not healthy and can lead to health problems like diabetes and weight gain. Read more about Sugar in our recent blog here. Sweets. Even when disguised with the word “fruit” included- avoid. A healthy snack provides good quality nutrients and protein —- something that sweets do not provide. Snack pots eg: ham, cheese, and biscuits – these are all highly processed in plastic packaging. Make your own with home made ingredients – much fresher and again less waste using a Tupperware box. Crisps are high in salt and saturated fat. Keep to a minimum. Top Healthy Snack tips: ✔️Buy some Tupperware boxes to reuse in small and large sizes tocarry food to school (reduces single use plastic waste). ✔️Use refillable water bottles for water. Try the glass ones that don’t break. ✔️Having the food at home means you are eating out lesswhich will save you money too! These are just a few of our random Healthy Snack suggestions to get you thinking. If you have any Healthy Snacks please let us know. 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]
