Low FODMAP Diet Plans – limitations for Irritable Bowel Syndrome
Relying solely on Low FODMAP meal plans from the internet may not be the panacea for all IBS sufferers
Traditional Foods for Easter and Their Meanings
Traditional Foods for Easter and their meanings
How to Improve Gut Health in the UK
Understanding Gut Health Gut health is a very common concern that Gillian Killiner, our 121 gut specialist award winning Dietitian is asked to assess by Drs, Consultants, AHPs and patients who self-refer. She treats many every day, whether it be through online consultations or face-to-face in her clinic. If you’re not familiar with the concept of gut health, don’t worry! It’s a broad topic that encompasses various aspects related to different parts of the body, in addition to the gut itself and in the next few blogs we hope to cover these areas in more detail so you can get a better understanding. Gut Bacteria The gut microbiota, also known as gastrointestinal bacteria, is a diverse community of microorganisms that reside primarily in a part of the large bowel known as the colon, which is part of the digestive tract. This community includes bacteria, viruses, fungi, and other single-celled organisms. The gut microbiota plays a crucial role in various aspects of human health, and its composition can vary among individuals. A healthy gut not only strengthens our immune system but also supports the well-being of essential organs like the heart and brain. Moreover, it positively influences mood, fostering happiness and satisfaction. We know that when the gut is not balanced health is compromised at many levels. How are we able to assess our gut bacteria? Research into gut bacteria has been conducted since the invention of the microscope around 1665. Over the past 30 years, there has been a significant leap in this field, thanks to the sequencing of small molecules of life, including DNA and eventually RNA. What is Gut Health? The term “Gut health” is the umbrella term for various health conditions including : GERD Irritable bowel syndrome Hemorrhoids Coeliac disease Gallstones Constipation Diverticulitis Gastritis Ulcers Colorectal cancer Diarrhoea Gastrointestinal infections Liver disease Pancreatitis Esophageal cancer Gastroparesis Years of research and work in practice link these conditions to our gut bacteria whether as a direct cause, preventative or used as a treatment. In addition extensive research has also been linking the vital organs like brain, heart, liver, skin to our gut bacteria and how imbalances in the gut microbiota can lead to increased intestinal permeability or “leaky gut,” allowing harmful substances to enter the systemic circulation and burdening liver function. We know the health of our skin is closely linked to our gut health due to their shared immune system involvement. Research indicates that disruptions in the balance of intestinal flora may contribute to skin conditions like acne, eczema, psoriasis, rosacea, and dermatitis. The gut-brain axis is a bidirectional communication system between the brain and the GI tract. Treating the gut can directly assist mental health and well-being. Our Gut Health Programme is adapted to suit all gut health issues and more. Excellent Gut Health Ensuring excellent gut health at every age is crucial for overall wellness. An effective digestive system also promotes efficient nutrient digestion and absorption, which subsequently enhances sleep quality. Hence, giving priority to gut health is highly recommended. × Dismiss this alert. Dietitian’s Role in Managing Digestive Disorders A dietitian plays a crucial role in managing digestive disorders by providing tailored nutritional guidance to alleviate symptoms, promote digestive health, and improve overall well-being. Our 121 Gut Health Programme has helped thousands of people not only regain control of their bowel symptoms and health but also improve their sleep, mental clarity, weight and other health issues. How does 121 Dietitian work to improve Gut Health? At 121 Dietitian we work closely with other healthcare professionals to aid in the diagnosis and treatment of digestive disorders. We perform detailed individual assessments take a deep dive into the detail in our 60-minute consultation before writing up a detailed bespoke plan, supplement and lifestyle protocol. Before attending an appointment, our patients are required to log in to our online Portal to complete our background questionnaire and Food and Symptoms Diary. This part of the programme is completely free of charge and allows one of our specialist dietitians to direct you to select the correct programme. The programme includes a 30-minute review to ensure the programme has been successful and provide further nutritional advice and guidance as part of the programme requirements. Mairead AdamsGoogle Review Read More After having COVID at the end of 2022 I suddenly developed allergies to Milk products and intolerances to other foods. My Gastroenterologist recommended I see Gillian, who put me on her low Fodmap Programme at the end of September and I am now at the Reintroduction Stage. Since commencing the Programme, my bowel movements and general health have improved dramatically. I sleep better and a number of my aches and pains have gone. After having diarrhoea for 9 months, effectively, I can now go out and about without that worry of knowing if I will be close to a toilet and if I will be able to get there on time, to constantly carrying Immodium, just in case. The peace of mind this has given me is enormous, never mind that I now feel more like a ‘normal’ person. I still have to watch what I eat, especially in relation to my milk allergy, which may take a bit longer to ‘fix’, if it can be fixed. However, the change in me is amazing and I am extremely grateful to Gillian for her time, advice and patience in getting me to this point. Thank you Gillian. How a Specialist Dietitian can fix your Gut… Specialist gastrointestinal Dietitian Gillian Killiner brings her 26 years of dietetic experience to help each patient she sees. Her deep dive is extensive – here are just some of the areas covered…. Fibre Management We guide patients on appropriate fibre intake, considering the type and amount of fibre that can aid in digestion without causing discomfort. Food Allergies and Intolerances We identify and address food allergies or intolerances that may contribute to digestive issues.Recommend suitable alternatives to replace problematic foods. Hydration We emphasise the importance of adequate
Understanding Nutritional Labels: A Comprehensive Guide
Nutritional labels on food products are often dense with information, often eligible in tiny writing and finding the right translation can take forever! Despite all these hurdles deciphering them correctly is vital for making informed dietary choices. Gillian Killiner Consultant Dietitian is an expert in this field and understands the significance of this task. In this blog Gillian provides a comprehensive guide on how to read nutritional labels correctly. In this detailed breakdown, she will walk you through the intricate details of nutritional labels, ensuring that you can make healthier choices with confidence. Decoding the Serving Size The first crucial aspect of any nutritional label is the serving size. This seemingly basic piece of information holds the key to understanding the rest of the label. It’s not just about how much you are eating but how much the manufacturer considers a standard serving. Keep an eye out for this information, often presented in both familiar units like cups or pieces and grams for precise measurements. A nice shop bought buttercream sponge is a great example! 490g in weight its pretty petite coming out of the box. If generous you may cut this into 4 big pieces to enjoy with others or if needing it to stretch maybe 6 pieces seem about right. However the nutritional recomendations per portion are calculated for 8 slices! and for 1/8th of the cake you are consuming 250kcals, 11.5g fat, 2.5g protein, 33g carbohydrates, 21g sugar, 0.7g fibre, 0.4g salt. You can see how easy it is to underestimate your intake if not checking the portion size! Cut into 4 generous portions and wow you have a little piece of cake with a lot of fat, sugar and energy! Calories: Understanding the Energy Content on a Nutritional Label Calories (kcals) provide your body with energy, but it’s important to note that not all calories are created equal. The caloric content on a nutritional label represents the energy you’ll get from one serving of the product and as mentioned above these can be deceiving! I actually am not a fan of kcal counting – it can be useful but only if you are completely new to all of this and only for a short few weeks to get you thinking. Kcal counting is not enjoyable can be very stressful and for some not actually address the food choices. You can eat a lot of rubbish food and be below your kcal requirements. Yes you will lose weight if you count and lower your intake and eat well – this has to be for life so it needs to suit you, taste good, fit with your lifestyle and your bank balance. Fats: The Good and the Bad Dive deeper into the fats section. Not all fats are detrimental to your health. Total Fat includes both unsaturated (good) and saturated (bad) fats. Look for products with low saturated fat content and higher unsaturated fats like monounsaturated and polyunsaturated fats. Additionally, keep an eye on Trans Fat, which should ideally be zero, as even small amounts can be harmful. Carbohydrates: The Body’s Primary Energy Source Carbohydrates are your body’s primary energy source, but not all carbohydrates are equal either. Dietary Fibre and Sugars are two components to watch out for. Fibre aids digestion and is beneficial for heart health, while excessive sugar intake can lead to various health issues. Opt for products high in fibre and low in added sugars for a healthier choice. Proteins: Building Blocks of Life Proteins are essential for building and repairing tissues. The Protein section tells you how much protein is in one serving. Whether you’re a fitness enthusiast or simply looking to maintain a balanced diet, an adequate protein intake is vital. Choose products with a higher protein content to support your body’s needs. The range is from 0.8g protein per kg/ideal weight/day to 2g protein per kg/ideal weight/day. Vitamins and Minerals: Nutrients for Overall Well-being Nutritional labels often list essential vitamins and minerals as a percentage of the Daily Value (% DV). These values indicate how much a nutrient in a serving of food contributes to a daily diet. Vitamin D, Calcium, Iron, and Potassium are nutrients commonly displayed. Pay attention to these values, especially if you have specific dietary requirements or deficiencies. Reading the Ingredient List on a Nutritional Label Apart from the nutritional facts, examining the Ingredient List is really important. As highlighted you can eat a lot of unhealthy fillers, artificial sweeteners and be in a kcal deficit. Is this good for you long term? In my near 30yrs in the world of nutrition the answer is a big NO. Ingredients are listed in descending order by weight. If the first few ingredients include unhealthy elements like high-fructose corn syrup or hydrogenated oils, you might want to reconsider your choice. Opt for products with easily recognizable, natural ingredients. Allergens and Special Dietary Needs Manufacturers are obligated to highlight common allergens like nuts, soy, or gluten. If you have allergies or follow a specific diet (such as gluten-free or vegan), thoroughly check this section to ensure the product aligns with your dietary requirements. Items eg: dried beans, pulses, herbs, spices, cereals, deli, fresh produce can be difficult to get full disclosure on the allergy risk. Sticking to the food product guide in your allergy official membership will be helpful or contact the manufacturer of the product if you really want to eat something and you feel it may be bad labelling rather than a product issue. Conclusion: Empowering Your Food Choices In conclusion, understanding how to read nutritional labels empowers you to make healthier food choices. By deciphering serving sizes, grasping the differences in fats and carbohydrates, recognizing the importance of proteins, and being aware of essential vitamins and minerals, you can navigate the complex world of nutrition with a little more confidence. Labels are regularly altered as ingredients change so do keep an eye on them! A well-informed consumer is a healthier consumer. If you want to book
OSTEOPOROSIS – PREVENT AND REVERSE with DIET & LIFESTYLE TOP TIPS
Reverse Osteoporosis Through Diet Osteoporosis is a silent but prevalent disease that affects millions of people worldwide. In this blog post, l explore the critical aspects of osteoporosis prevention and reversal through diet and lifestyle changes. Join me, Gillian Killiner, a world renowned registered dietitian with over 26 years of experience, as we delve into this essential topic that impacts the lives of millions. Understanding Osteoporosis Osteoporosis is a condition characterized by the thinning of bones, resulting in reduced bone density. Our bones consist of a matrix that resembles a honeycomb, and they need to be strong and flexible to support our bodies effectively. Most people will reach their peak bone mass between the ages of 25 and 30. By the time we reach age 40, we slowly begin to lose bone mass. However, various factors, including genetics, medications, lifestyle choices, menopause and aging, can lead to a decrease in bone density. The Role of Bone Cells Two types of cells primarily regulate our bone health: osteoclasts, responsible for breaking down bone tissue, and osteoblasts, which build new bone tissue. As we age, osteoclasts often outperform osteoblasts, leading to less stable and less dense bones, making them more prone to fractures. Lifestyle Changes for Stronger Bones In the UK over 3 million people are estimated to have osteoporosis and there are estimated to be over 500,000 fragility fractures that occur in the UK each year. This does not have to be the case. Ensuring proper bone health involves making important lifestyle changes. We know it can be challenging in our modern world, as it is not highly conducive to maintaining strong bones. But we all need to act. The figures are rising as more and more people are developing poor bone health at a younger age. Below are a few key factors to consider: 1. Exercise to prevent Osteoporosis It is SO easy to not get regular physical activity. We need to be active every day, and as we get older (30+) focusing especially on weight-bearing exercises and weight lifting, as these play a pivotal role in maintaining bone density. For years, cardio workouts were the go-to for fitness, but research has highlighted the importance of weight-bearing exercises, especially for women. Just 30 mins per day is a good way to keep bones happy. 2. Alcohol Consumption While moderate alcohol consumption may offer some health benefits, excessive and regular drinking can negatively impact bone health. It reduces calcium stores, affecting calcium balance and weakening bones. Furthermore, frequent intake alcohol can also impair the production of vitamin D in the body. Vitamin D is essential for proper calcium absorption and utilization by bones. When vitamin D levels are inadequate due to excessive drinking, it further contributes to the negative impact on bone health and when alcohol is consumed in excess of food it can replace essential nutrients in your diet, further jeopardizing bone density. 3. Caffeine Intake Who doesn’t love a Tea or Coffee! Caffeine is prevalent in various every day beverages and foods, including energy drinks, and desserts. Caffiene in safe amounts can keep you focused and helpful for stimulating your brain, muscles and bowel. However when we consume too much caffeine, it can interfere with our body’s ability to absorb calcium properly. High levels of caffeine lead to increased urinary calcium excretion, meaning that more calcium is being excreted out of the body through urine instead of being absorbed and utilized by our bones and muscles. Over time, this disruption in calcium balance, caused by excessive caffeine intake, can have detrimental effects on our long-term muscle and bone health. Inadequate levels of calcium can weaken bones and increase the risk of fractures or osteoporosis. Additionally, insufficient calcium availability for muscles may lead to decreased muscle strength and endurance. 4. Sodium (Salt) Consumption Salt is a common ingredient in many processed and hidden foods. Consuming a diet rich in processed foods, takeaways, and fast food can lead to excessive salt intake. Calcium homeostasis is essential for maintaining healthy bones and overall bodily functions. The body tightly regulates calcium levels through a complex interplay between various hormones and organs. However, excessive salt intake can disrupt this delicate balance. Research suggests that high salt intake can stimulate the secretion of PTH from the parathyroid glands. PTH acts on the bones to release stored calcium into the bloodstream, thereby increasing blood calcium levels. This process is known as bone resorption or turnover. When bone turnover is increased due to elevated PTH levels, it can lead to accelerated bone loss over time. This puts individuals at a higher risk of developing osteoporosis or other related bone disorders. Moreover, it may also contribute to an increased risk of fractures. Nutrients for Strong Bones I have for the past 15+ years been helping patients improve their bone health, osteopenia and osteoporosis. Recent research reassures us that it may be possible to rebuild bone density and achieve osteoporosis reversal through a combination of lifestyle changes, such as exercise and diet, and medical interventions. Menopause can be a time when bone decline accelerates and a diagnosis of osteoporosis can be a shock. I see many many ladies very upset and worried. There is much to do at this time so if you are reading this saying this is me – be positive and start making changes today. To ensure your bones stay strong and healthy, consider incorporating the following nutrients into your diet: 1. Calcium Calcium is a fundamental building block for bones, constituting 99% of bone mineral. Dairy products like yogurt, cheese, and milk are excellent sources of calcium. However, plant-based options such as tofu, tempeh, green vegetables, seeds, and nuts also provide this essential nutrient. 2. Vitamin D Vitamin D is essential for calcium absorption into the bones. In regions with limited sunlight exposure, supplements may be necessary to meet your vitamin D requirements. You can also find vitamin D in oily fish, eggs, and certain mushrooms. 3. Zinc Zinc, crucial for immune function, also plays
How to Lose Weight for Good
Effective Fat Loss Tips and Advice Introduction Hey everyone, this is the month to lose weight if you need and can! Yes you heard it! I have written about this countless times in blogs, magazines, papers and spoken on YouTube so apologies if you have heard this before, but I feel the New Year is not always the best time to embark on weight loss. It is a time of post stress, irratic blood sugars, low mood, no money, poor light, cold…. The time you want to stay warm and de-stress and nourish yourself physically and mentally. I strongly encourage after the summer months to refocus and commence a positve change. Did you know It takes 21 days to embed a new routine. How many embark on numerous weight loss journeys in January, only to find you are trapped in a cycle of losing and gaining weight, with little long-term success and give up by February. It’s a frustrating and disheartening experience that has I know left countless individuals feeling defeated. SO in this blog post, I aim to shed light on a different approach – one that is sustainable, enjoyable, and designed to help you lose weight for good. Do check out my YouTube Video on this very topic also. https://www.youtube.com/watch?v=nCXxQzxWpFs The Fear of Weight Loss I know many of you dread changing your diet to lose weight because you associate it with tasteless, unappetizing food? Others start a new diet regimen every morning, only to feel like a failure by bedtime. If this resonates with you you are not alone in these feelings. Many people have good intentions when it comes to weight loss, but they often encounter challenges that prevent them from achieving lasting results. The key is to recognize that weight loss doesn’t have to be a daunting experience; it can be a manageable and enjoyable part of your life and when you get it right, it should be flexible to work with you for good. The Pitfalls of Counting Calories and Macros to Lose Weight One common misconception about weight loss is the need to meticulously count calories and macros (macronutrients like protein, fat, and carbohydrates). While it’s essential to have a general understanding of your dietary intake, obsessively tracking these values is neither required nor sustainable in the long term. Constant monitoring can lead to frustration and dissatisfaction, taking away from the joy of eating and making it feel like a never-ending journey. Weight management should be a lifelong commitment, not a short-lived obsession. Learning takes time and so does long term successful weight loss. Commercial Weight Loss Programs – Do They Work? Commercial weight loss programs/products have their place in the industry and may yield short-term success for some individuals who are at high risk to get them to a safe place. However, for those who really don’t need them, they can trap you in a cycle of dependency on their products and quick fix guidance. Over time, this reliance can lead to a bigh expense and if not teaching you about real food will still ensure you have a lack of understanding over dietary choices -perfect for making it more confusing and leave you with no control. The initial results with any diet change can give results, but if extreme they can be very hard to maintain without supervision. We see this time and time again here at 121 Dietitian, many people come to us having regained the weight they lost and more and no idea what to do next. It’s essential to explore alternative approaches that empower you to take control of your health. Yo-Yo dieting is a NO-NO. Preparing for a Sustainable Weight Loss Journey Before embarking on a weight loss journey, it’s crucial to prepare yourself mentally and practically. Avoid falling into the trap of quick-fix solutions, as they often result in muscle loss and metabolic slowdown. Instead, set aside at least two months of your life when you can fully commit to changing your eating habits and lifestyle. This period should be free from major life changes like moving, changing jobs, or planning significant events like weddings. Sustainable weight loss requires a gradual, thoughtful approach and Autumn can be one of those perfect times. Understanding the Factors Behind Obesity Weight management is not solely about controlling your appetite and calorie intake. Several factors contribute to obesity, including your environment, emotions, impulsiveness, and early life experiences. Your surroundings play a significant role in your dietary choices. In our workd today we have a toxic environment filled with temptation. Fast food and processed snacks can lead to unhealthy habits, while a supportive environment can foster better choices. Our programmes guide you through the various trigger areas to tackle and allow you to get to a sustainable place without feeling one bit deprived. Expanding Your Food Choices to Lose Weight In a world with an abundance of food options, it’s still easy to fall into a routine of repetitive, restricted eating. Many individuals unknowingly limit their choices to a narrow range of foods, often favouring processed, unhealthy options. You may be surprised to learn that this could be becuase your gut bacteria is in control!! It’s essential therefore to broaden your palate and embrace a diverse range of nutritious foods. Start by making a list of your likes and dislikes, and identify areas where you can incorporate healthier alternatives or develop a taste for nutritious options. We would love to help you with that. Keeping a Food Diary Maintaining a food diary can be a valuable tool on your weight loss journey. In addition to documenting your meals, include details about your activities, sleep patterns, mood, and energy levels. A comprehensive diary helps you gain insight into your eating habits and their impact on your overall well-being. It serves as a mirror, reflecting your daily routine, making it easier to identify areas for improvement. You can complete a 7 day food diary and submit this alongside our questionnaire, this is
