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
Sports Nutrition looking forward
Sports Nutrition The field of sports nutrition is vast. Personalised performance nutrition can be super confusing with so many options to choose from. This blog dives into the following: The basics for you to be optimal What is the ultimate approach Research and the future in sports nutrition It can be all too easy to get it wrong or spend a fortune on a quick fix, or several! I see this every day in my clinic and also when I provide nutritional advice to followers on my fitness friend Caroline Girvan’s Facebook page in my Sunday live 1-hour session. As I have been involved in the world of Nutrition and health for over 25 yrs, including successfully working with athletes for the commonwealth games and Olympics, I love looking forward to what new ideas are ahead. Sports Nutrition – First things first Some background advice on getting you optimized! No point in not having the basics nailed….So. Know that you have to adopt a balanced real food approach that is nutrient-rich, otherwise, you will be disappointed with the amount of training, supplements or protein powder you pack in. These alone will not fix your physique or do anything for your health. 80% of success IS nutrition but the biggest part of this is consistency – whether it is counting macros, intermittent fasting, keto, the cabbage soup or Atkins these are all names of various dietary restrictions either by changing timings, altering nutrient intake e.g. fats or increasing fluids to reduce hunger etc but all in all they point to a kcal deficit to be successful. Are they successful – Sadly not all, and if they are they are often short-lived. I see many many hundreds of desperately miserable people doing everything they can to follow these restrictions. They may start well and see some changes but when something is too difficult, things slip and the feeling of failure can occur. I am firmly against this as Yo-Yo -dieting decreases energy expenditure, increases energy intake, and impairs brain-periphery communication. The Ultimate sports nutrition approach What many people HATE me telling them AND what works for the majority for the longterm is. Clever intuitive eating It is important to get the right mindset for this. You need to know that your body is not determined by numbers but by genetics, emotions, your food and life choices and all these interact with your overall diet and health. Bizarrely the belief that “no pain no gain” and a strict impossible plan is the answer, pushing the responsibility to someone else -and how many times do I hear the list of people that one person has taken a plan from and when it doesn’t work – it all stops and food becomes the comforter again. It’s true if you are totally confused by the past 30 yrs of inaccurate nutritional info, being able to choose your own nutrient-rich meals, snacks, fluids, party foods etc that are not on a strict plan can be overwhelming. If this is you then it may be worth working with someone (a nutrition expert) for a while, just to make sure you know what is necessary for you and you are able to enjoy it for the long term. That’s what we love and are experts in! Training to see ripped muscles takes far longer for many than they anticipate. As a beginner hypertrophy (building muscle) can be more difficult to achieve as the body is making neural adaptations. Progress and increasing strength allows for muscular growth but it does take time and patience. And finally – sufficient fluid intake and the types consumed are definitely overlooked. Fluid and enough fluid is critical to prevent dehydration, overheating causing confusion, low energy, and mood change, and also if ongoing can link to constipation and kidney stones. The Future of Sports Nutrition Research So what’s out there? It’s always a buzz to know brand-new areas are emerging with exciting products. Companies are more and more using science to optimize performance and especially important post-COVID with the resurgence in exercise, the gym and the importance of getting and staying healthy. Muscle Mass Everyone wants to build muscle right? Well, when I was starting out 25yrs ago that was not the case and it used to be for a few men in the gym and for really beefing up it was just a select few bodybuilders in competitions! Now we know that building muscle at all stages of life is mega important. Research into the physiology of improving muscle mass and strength is massive! While protein is the most important in terms of dietary supplementation, other researched ingredients include nitrogen oxides, nitrates, and creatine and these are used by millions daily. Carnosine and beta-alanine are also on the radar in muscle physiology research and may certainly be in some of your cupboards already! Carnosine is a naturally forming dipeptide (two linking amino acids beta-alanine and histidine) specifically found in the tissues of the body when they are active. Carnosine is also located in the heart, brain, and other parts of the body and is known to improve muscle strength and performance during exercise. Beta-alanine is a naturally occurring amino acid that supports the synthesis of muscle carnosine in the body. It is known to delay the onset of muscle fatigue and failure and is found in foods such as certain meat turkey, chicken, beef, pork and fish. It combines with the amino acid histidine to form the dipeptide called carnosine. This helps delay the onset of lactic acid and muscle fatigue and failure while building endurance and improving recovery. Hydration We know water is the best fluid to drink before exercise. Drinking 2-3 litres per day depending on your requirements is perfect especially if your activity is less than one hour. However, if you exercise for longer an isotonic sports drink with carbohydrates and sodium, and possibly potassium, calcium, and magnesium before and during exercise can be beneficial. There are gazillions out there
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]
Hashimotos and me -the best ever! Part 4…
I was reflecting on my Hashimotos hypothyroidism this morning and realized wow, what a year 2019 has been. My best health year for the past 10! Clinical work has grown and has become immensely intense with more and more patients attending with multiple and complex issues. With my good health these challenges are no longer draining and so I continue to train in new services and collaborate with excellent health professionals and institutions to offer my expertise. My niche is certainly assisting people who have nutritional issues that may also affect their health negatively in ways they did not realise: Eating disorders, mental health and well-being, resistant weight, metabolic syndrome, gut health, fatigue, auto-immune conditions, hormonal issues, fertility, allergies, nutrigenomics, optimization of the workplace….. I personally continue to follow my health programme to ensure that I remain optimised to keeps me tip-top. In addition I run with a running club and have completed several cross-country races and love Park run when I can ever get to it. (kids activities seem to dictate!) Chronic Illness Chronic illness is, I believe, like a jigsaw puzzle. Illness is complex and often can’t be completed/fixed in one go. In relation to chronic ill health, it can take several years for some people to manage this jigsaw – often following unscientific or expensive paths in desperation. The illness is often still there but the medications assists in just getting through the day. This way of living masks the underlying problems. Fixing the cause is King, and working with the body through its ups and downs is the only way out. At 121 Dietitian, availing of a full assessment allows a a complete evaluation of you diet, lifestyle, sleep, inflammation, blood results. A bespoke detailed written programme is then provided – and a follow up to check how all is progressing. Positive results can be achieved in a few weeks. Fantastic for the client and the reason I love to go to work. I look forward to every day and hope that I can help you too feel the same. 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]
Eat right for mental health and overall wellbeing
How and what we eat has an overarching effect on the mental health and body. We all know that, don’t we? But really have you been doing anything about it? If you are in the camp of the invincible guts of steel, or “never taken a day off in my life” type person then you are either in luck, on borrowed time or in a minority! More and more people we find are attending 121 Dietitian’s clinics with symptoms they just can’t get answers/pills or potions for, and its having a detrimental effect on their mind and body so I thought I would write a little about it and how we have been able to help. For some people it may not have been an overnight change but crept up over a few years, or for others it may have been a bolt out of the blue. Everyone and their circumstances are different, however the symptoms are often similar, or cross over with other illnesses making diagnosis vague and frustrating. But ultimately the most detrimental outcome for each person sitting beside me is that the problem is ongoing and impacting on their quality of life. Work suffers, family life is stressed, holidays become an idea of hell than heaven…. One recent example: Jen, she attended our clinic Jan 2014, a woman in her 30’s, busy life, young family and working a full-time job, full of life, shopping wasn’t always a priority and food was from ready-made meals for her and her partner. She started out in March 2012 with some episodes of feeling tired, low in mood, then progressed to feeling very low all the time coupled with some aches and pains, loss of appetite, change in bowel habits, unable to sleep well, feeling real fatigue, colder than others, weight gain, brain fog, forgetfulness, hair thinning……. She felt alone, worried and isolated. She had been for some tests and told she had fibromyalgia, Irritable Bowel Syndrome (IBS) and needed to exercise more. She didn’t get the answers she needed so attended our clinic. She had a life before this and wanted it back. We requested a series of blood tests for her re: her nutritional status, full thyroid function and antibodies, cholesterol profile, etc, we took her body composition and waist circumference. Jen also completed our questionnaire and 7 day food diary. Tests showed that Jen was in poor nutritional health, she had multiple low levels (not out of range but very low levels sub-optimal for health) of essential nutrients in her blood. She had an elevated glucose and triglyceride level. Her macro and micro vitamins intake were minimal with a high sugar/salt, sat fat intake. These problems, you may be surprised to read, however were not addressed at this stage. This was not until we got her GUT working again, if the gut isn’t absorbing then those expensive vitamins and minerals pills and potions that you are encouraged to buy (and Jen had stack loads in her bathroom cabinet) would be a waste of time. Having a poor gut function like IBS impacts on more than the GUT and as mentioned above it has a negative effect on overall health, with prescribed antidepressants, antacids, laxatives…..being common. To fix this we guided Jen through our excellent Low FODMAP elimination programme. 8 weeks later with full support she came back a changed lady her IBS symptoms had improved significantly. Next we were ready to address the diet for her mood, total health and for her life back. As Jen was carrying extra weight she decided to enrol in our Counterweight Weight management programme, a 12 month fully supported evidence based programme. Returning for the last appointment she has now lost the weight she had been so desperate to shift, she had fixed her GUT, and is now eating a nutrient rich diet. This in turn has helped her low mood, her family life, energy levels and is now looking forward to a holiday abroad with her family, something she feared greatly when we first met her. Jen is one of many we see men, women and children are all reporting problems. Mental Health – So why is this happening? Many factors can play a part here but certainly modernisation is a big one. We are living faster lives with fast foods and less down time to relax. We have over recent centuries moved from a whole foods diet to one that is based on processed and refined foods. These processed foods are leading not only to greater ill health: obesity, heart disease and inflammatory diseases, they are also leading to greater emotional distress in the form of depression, anxiety and insomnia. Eating a diet filled with chips, fast food and fizzy drinks is leading to an epidemic of “mental illness.” We also eat too quickly, chewing food has declined and food is beige, soft and gulped down, not allowing our mouth enzymes a look in. Good Nutrition is vital for your mind and body. This does not have to be difficult, so many people are confused with all the shouting and pushing of some extremes. Adhering to veganism, vegetarianism, Low carbs or paleo is not required. If the first changes you make are by concentrating on cutting out industrial based processed foods and eating more from scratch, cooking meals in the kitchen, focusing on a whole foods diet filled with wholesome prepared meals then you are doing well. Sitting and savouring food with family and friends is a part of life and its importance should not be overlooked for total happiness and health. At 121 Dietitian we look at the full person. We spend a large amount of our time building a profile of the individual’s health by using blood results, checking symptoms, assessing the diet and body composition and most importantly discussing with the patient how they feel. Our programmes are detailed but we get the results to get people’s lives back. If your GUT is down so
