health

Hashimoto’s and me – part 4…

January 14, 2020 by 121dietitian

I was reflecting 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 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 need some advice or direction please email or call +44 (0) 7717392306.

Top health tips for 2019

December 12, 2018 by 121dietitian

At 121 Dietitian, we firmly believe that small steps can always be taken to greatly improve our health.

Looking at the key areas of mental health, kids’ health and weight loss, here we share our top health tips for 2019….

Mental health

If you want instant improvements a few simple suggestions include:

Stay well hydrated: fluids, notably water and not caffeinated drinks allow the brain and body to function. If dehydrated you will become sluggish and metabolism slows down adding to a depressed state.
Avoid processed meals and snacks: Artificial, chemical laden foods will cause your body to build insulin resistance over time. High fructose syrups and sugars affect metabolism and cause low level inflammation, affecting Vitamin A and D levels, magnesium, copper and iron to name a few. This downward spiral negatively affects mental health and causes additional chronic illness.
Get adequate sleep: This is essential for brain health. Poor sleep is linked to physical problems such as a weakened immune system and mental health problems such as anxiety and depression. Sleep allows the brain to shrink and eliminate toxins that can build up and lead to Alzheimer’s. It also allows to repair and consolidation of memories.

Kids’ health

Nutrition and lifestyles are ever changing as kids grow. Peer pressure, advertising and increasing independence all contribute to choices made. To optimise growth, development and good mental stability, we recommend the following:

Encourage your kids to eat all together and most importantly with an adult – the more the merrier! A meal with family and friends allows a relaxed, enjoyable experience. It encourages children to eat more variety and not scoff!
Each week or month try a new healthy food, especially with vegetables and fruits. Make it fun, research the food chosen and rate different recipes.
When eating, turn the gadgets, phones and TV off. This will reduce the risk of mindless eating and thus obesity.
If your kids are eating many unhealthy snacks, try to reduce these over time. Use tasty protein/fat alternatives like nut butters, avocados, cheeses, eggs, seeds, greek yoghurt topped with a little natural sugars such as dark chocolate or berries, plenty of vegetables including peppers, celery, carrots, cucumber and make flaxseed wraps or oat buns.

Weight loss

Do not get caught up in kcal counting! The quality of your food is vital for providing satiety and happiness, better than any sugarless, fatless, processed biscuit.
Make sure you are not battling with a hormonal or nutritional imbalance. These can thwart your best efforts and really damage your confidence.
Always chew your food well and take time to enjoy what you eat. Getting the enzymes in your mouth involved will assist metabolism and send the correct signals from the gut to the brain to indicate fullness.
Avoid low fat/sugar processed foods where possible.
Eat a rainbow at each meal for nutrient density.
Alcohol provides liquid energy so be careful of how much you consume. It can negatively affect your weight loss goals.

If you have any concerns about how to get healthier please get in touch. We are experts in nutrition and able to assist you with all health issues. To book an appointment, click here.

Information checked & correct on 12th December 2018.

Nutrition and Surgery (Part 1)

April 26, 2018 by 121dietitian

In the first of a two-part series, Director and Principal Dietitian Gillian Killiner, discusses the relationship between good nutrition and surgery and how this can help your recovery process.

Are you waiting for an operation? More and more people are spending months on waiting lists for minor and major surgery. Waiting when you are in pain or unable to function can have a devastating effect on your day to day abilities. If severe, your ailment can affect your job and income. These and many other issues related to surgery can negatively impact on your mood, your ability to eat, sleep, movement, your mental health and general well-being.

Surgery is a deliberate, skilful injury to your body which following, may take you several weeks or months to heal. Infections and blood loss are two possible complications that you will want to avoid.

While you are waiting for your procedure you can do your part to make sure you heal well without problems. You can do this by choosing the most nutritious diet well in advance of your hospital admission. Surgery is a big event. It makes sense to give yourself extra nutrition, so you can replace any blood loss and protect your immune system against infection. These same nutritional elements will repair your skin, nerves, blood vessels, muscle and bone and get you back on your feet again.

What do vitamins and minerals do for you?

The following are a snapshot of the major ones to assist your recovery:

Vitamin B12

Vitamin B12 is the largest and most complex of all the vitamins. You need vitamin B12 so your body can create energy from your dietary fats and proteins. B12 is needed for you to make haemoglobin. It even helps your memory, mood and brain function.

Vitamin B12 deficiency affects about 15 percent of people over the age of 60. There are several reasons people are low in B12: age, alcohol, bacteria infection and certain drugs.

B12 rich foods include: beef, shellfish, cottage cheese, chicken, egg and nutritional yeast.

Folate

Folate plays a vital role in the work and growth of all your body cells. Not having enough folate causes problems in the cells. Some of your immune system white blood cells will be affected. If you do not take in enough folate you will experience fatigue, weakness, and shortness of breath. Never take a folate supplement without making sure you have enough Vitamin B12.

Folate rich foods include: spinach, kale, Brussels sprouts, cabbage, broccoli, beans and legumes (e.g. peas, blackeye beans), yeast and beef extracts, oranges and orange juice, whole grain foods, poultry, pork, shellfish and liver.

Vitamin B6

Vitamin B6 is needed for the proper function of about 100 essential chemical reactions in the human body. People who are low in vitamin B6 have impaired immune function. This is especially true for the elderly. Sleep, pain, mood, memory, and clear thinking are also affected by a shortage of Vitamin B6. The stress of hospitalisation for surgery causes many people to lose sleep. Increased pain and mood changes are also common. You may find your appetite is changed when you are in the hospital. Vitamin B6 is important at this time.

B6 rich foods include: turkey, beef, pistachios, tuna, avocado, chicken, sunflower seeds, sesame seeds.

Vitamin B1 (thiamine or thiamin)

Vitamin B1 plays a critical role in making energy from food. It is needed for your heart, digestive system, and nervous system. Your muscles especially need vitamin B1 to work properly.

Alcoholism is linked with a low intake of thiamine and other nutrients. If you drink large amounts of tea and coffee (even decaf), you may end up with not enough thiamine. This is because of the action of certain enzymes in these drinks.

Vitamin B1 foods include: nutritional yeast, seaweed, sunflower seeds, blackbeans, lentils, white beans, asparagus, sprouts.

Vitamin B2 (riboflavin)

Riboflavin or Vitamin B2 is essential for changing the carbohydrates, fats, and proteins in your food into energy in your cells. It also helps manage drugs and toxins in your liver.

If you do not have enough riboflavin you may not be able to absorb the iron, you need to make haemoglobin in your red blood cells. Riboflavin improves your ability to prevent or recover from iron-deficiency anaemia.

Food rich in B2 include: liver, seaweed, feta, almonds, tempeh, mackerel, eggs, tahini.

Vitamin B5

Pantothenic acid is essential to all forms of life. It is another of the vitamins you need in order to create energy from your food. Vitamin B5 will speed up wound healing. It can also increase the strength of scar tissue.

Vitamin B5 rich foods include: beef liver, avocado, sunflower seeds, duck, portobella mushrooms, eggs, salmon, lentils, plain yoghurt, broccoli.

Vitamin B3 (niacin)

Vitamin B3 is also called nicotinamide or nicotinic acid. It is required for the proper function of more than 50 enzymes. Without it, your body would not be able to release energy or make fats from carbohydrates. It’s important for insulin-dependent diabetes.

Vitamin B3 rich foods include: beef liver, chicken, tuna, lamb, salmon, sardines, turkey, white mushrooms.

Biotin

Biotin is one of the B-complex vitamins. It is needed for four important enzyme reactions in your body allowing cell growth and immune system protection against bacterial and fungal infections. If you do not have enough biotin it can lead to depression, a sense of tiredness, and weakness. You may also notice a rash on your face and numbness and tingling of your hands or feet.

If you have brittle fingernails or notice increased hair loss, you may be low in biotin.

Biotin rich foods include: liver, eggs, yeast, salmon, cheese, avocado, raspberries, cauliflower.

Vitamin C

Vitamin C is a water-soluble vitamin. Unlike most mammals, humans do not have the ability to make their own vitamin C. You have to get the vitamin C you need through what you eat and in supplements. (These are not all the same and can do more harm than good.)

Vitamin C is a powerful antioxidant required to make collagen. Collagen is an important part of your blood vessels, tendons, ligaments, and bone. Vitamin C also plays an important role in making up your brain chemistry and is also needed to carry fat into cells for use as energy.

Your ability to heal after surgery will depend on having proper blood flow to the surgical site. Vitamin C will help you heal from the trauma that is part of your surgery. Vitamin C allows blood vessels to be relaxed and open. You will deliver the most amount of blood to your injured tissues if you have enough vitamin C. Blood flow to injured areas is central to how well we heal. After surgery your circulation will be slowed by inactivity. If you have atherosclerosis or hardening of the arteries, your blood vessels are less able to relax. This adds to the challenge of recovering after an operation.

Vitamin C rich foods include: kiwi, peppers, oranges, strawberries, pineapple, broccoli, sprouts, mango, tomatoes, spinach.

Check back next month when we’ll be sharing part 2 of Nutrition and Surgery series.

If you need help, then please get in touch here for a free assessment. You can then come and visit us at one of our many clinics and we can get your dietary health back on track.

Gillian Killiner – Lead Dietitian and Director at 121 Dietitian. 121 Dietitian is an award winning nutritional consultancy company based in Belfast. Clinics are available in Belfast and worldwide via Skype.

Information checked & correct on 16th May 2018.

The real truth about fats in your diet

April 10, 2018 by 121dietitian

The research on fats has been turned on its head and the advice now is to embrace fats, rather than fear them. Here, we get clear on the role of fats and introduce you to the ‘best’ fats to incorporate into your diet.

“NEW RESEARCH FINDS CURE”… “EXCITING WEIGHT LOSS PILL”… Who else is tired of reading sensational tabloid headline like these? I know we at 121 Dietitian love to read the latest news but are often left confused, annoyed or fed up after reading a rehash of facts that are no longer scientifically balanced.

In this article I hope to provide you with some interesting observations of past and recent research that will actually be of relevance to your future health.

One to begin is regarding fats within the body and not just the fats you eat, but both important none the less.

The role of brown fat

A study released in Diabetes Journal July 2014 suggested people with higher levels of brown fat have a reduced risk for obesity and diabetes. Unlike white fat, which lowers insulin sensitivity, researchers found that brown fat actually improves insulin sensitivity, blood sugar control and fat-burning metabolism.

This was good news for overweight and obese people and those with insulin resistance and diabetes, and suggested that brown fat may prove to be an important anti-diabetic tissue.

What did they find? The study found when the body was exposed to slightly cold temperatures, brown fat can boost energy expenditure and burn calories. But what is brown fat? It is fat we are born with and is stored around our neck and upper abdomen to keep us warm in infancy. It was thought only until a few years ago that this disappeared into adulthood but now it has been found that thin people have more of this than those who are overweight.

So how was this put into practice? Unfortunately this study did not provide answers to this, however in other papers it was suggested shivering for 10-15 minutes at 14-16 degree celcius could be beneficial.

The hype for this was big and so I thought I would reinvestigate this four years on to see the outcome. Sadly, the benefits for you; ie shivering at low temperatures to get brown fat activated was not as successful as suggested. Brown fat is there to keep you alive, not thin and so shivering all day may possibly see some brown fat activity but did nothing to warrant any weight loss or health benefits. It seems as usual, further investigation is required.

Getting clear on fats

Moving on, let’s look at the national guideline on the subject of fats and health. I am sure for the past 30 years, you have been dutifully following the national dietary guidelines to cut out fats and eat high carbohydrate, low fat food choices.

Yep, we know all about how fat has been demonised for decades, and that every product under the sun was turned into being fat free. We were not so sure this was a good thing and we rethought our practice here at 121 Dietitian as we realised the health of our patients was not improving but worsening due to “low fat everything”. The key here? Don’t be fooled into believing that foods labelled as ‘low fat’ are actually better for your health.

Embrace fat, rather than fear it

So we are proud to say that for over 10 years, we at 121 Dietitian have been seeing amazing results by ensuring: healthy fats, sufficient lean proteins, specified volumes of fruit and vegetables and lower levels of specific carbohydrates. We embrace fat not fear it and it is clear we are not the only ones! For the past 2 to 3 years, voices are being heard and with the assistance of the media there has been a turning of the tide on fat shaming and putting the correct spotlight on sugars.

Eating the ‘best’ fats

Fats are no longer the demon but you do have to be aware that convenience foods, processed foods and take-away meals are meals that you should hold back on as they are fats created from hydrogenation and artificial saturation and are pro-inflammatory to the body. The fats you can seek to eat in a balanced programme are as tasty as: avocados, lean meat, poultry, eggs, fish, cheese, butter, semi-skimmed milk, nuts and seeds.

The role of 121 Dietitian

As Dietitians, we see hundreds of male and female patients for a plethora of medical related nutritional concerns. If not in clinic, we are working with sports people for endurance and performance enhancing bespoke nutrition, or we are out on the road regularly visiting businesses to optimise staff health and work performance. You may also see us in the media answering national queries.

Nutrition is a vital piece of the jigsaw to feel alive, focused and ready for the day ahead. If you are not feeling this then you should question your overall health and lifestyle choices and really try to make some changes.

If you need help, then please get in touch here for a free assessment. You can then come and visit us at one of our many clinics and we can get your dietary health back on track.

Information checked & correct on 16th May 2018.

What to eat for a good night’s sleep

February 19, 2018 by 121dietitian

Do you struggle to nod off at night? Did you know that diet actually plays a key role in contributing to a good night’s sleep? Here, we discuss how what you eat affects your sleep, the foods to avoid and those which will help you welcome those zzzs.

Incorporating certain foods into your food plan that are known for aiding relaxation and calming frayed nerves may help aid you for a good night’s sleep.

What you eat affects how you sleep. How many times have you gone to bed after a late dinner or a midnight snack, tossed and turned and had the most ferocious dreams all because of that late feast?

Become a tryptophan fan

Some foods actively contribute to a good night’s sleep because they contain tryptophan, an amino acid that the body uses to make serotonin.

Simply put, serotonin is a neurotransmitter that slows down nerve traffic so your brain isn’t revved up and raring to go.

By adding more foods containing tryptophan, a natural sedative, you are giving yourself a better chance of undisturbed rest.

Carbohydrates are particularly rich in this calming ingredient and many meal options can be planned that not only fit into your food plan but can also ensure you enjoy a safe passage to the land of nod.

Foods such as potatoes, gluten free pasta and bread, rice, eggs, seafood, chicken, turkey, gluten free cereals, buckwheat, seeds and nuts are high in tryptophan and are perfect snooze boosters.

Try to have little snacks of these during the day or incorporate them into your evening meal to ensure you benefit from their in-built snooze facilities.

Of course going to bed hungry is a sure-fire way to ensure you’ll be counting sheep all night. So make sure your evening meal is satisfying and not heavy in proteins, which will lay heavy on the stomach and could keep you awake.

If you do find you are hungry at bedtime, then great bedtime snacks could include:

Houmous (homemade with garlic oil) with wholemeal gluten free pitta bread
Wholegrain gluten free cereal with a little skimmed milk (lactofree)
Porridge (GF) made with skimmed milk (LF) and raisins
Peanut butter spread on (GF) crisp breads

Foods to avoid

If you don’t want to be tossing and turning all night, avoid the following:

Caffeine-rich drinks such as tea, coffee and colas at bedtime
Late night curries
Alcohol
High protein foods late, such as large portions of red meat or full fat cheese
Sugary drinks
Cakes, chocolate and biscuits – these can play havoc with your blood sugar levels
Some people sensitive to garlic may find that too much of this ingredient in their meals can upset their sleep pattern

Perfect snooze foods

And lastly before you drift off, meals that are high in carbohydrates and low to medium in protein will help you relax in the evening and could ensure you have the best chance of a good night’s sleep.

Try the following dinners for new ideas in the best in snooze food:

Wholemeal GF pasta served with chicken, white sauce made from cornflour and LF milk, sprinkled with parmesan cheese
Scrambled eggs with parsley
Tofu/vegetable stir fry
Houmous, (homemade) raw vegetables with wholemeal GF pitta
Seafood/ GF pasta and salad
Tuna salad / chicken sandwich
Chilli with beans (not too spicy)

Herbal teas such as camomile or valerian have been found to be useful as night-time relaxants and many supermarkets and health food stores now stock a delicious range of bedtime teas that are worth exploring.

Remember…

Eat regular meals and snacks of a wide variety of colours and flavours to achieve a range of essential nutrients.

If you have any concerns about how to get healthier please get in touch. We are experts in nutrition and able to assist you with all health issues. To book an appointment, click here.

Information checked & correct on 16th May 2018.

Have you heard about our mini assessment sessions?

February 20, 2013 by 121dietitian Leave a Comment

We all know everyone likes to receive helpful advice, especially in terms of improving our diet, health and lifestyle.

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.

At £65 for a specialist assessment these sessions have gone from strength to strength, and it couldn’t be simpler.

STEPS TO TAKE:

- 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.

health

At 121 Dietitian, we firmly believe that small steps can always be taken to greatly improve our health.

Looking at the key areas of mental health, kids’ health and weight loss, here we share our top health tips for 2019….

Mental health

Kids’ health

Weight loss

In the first of a two-part series, Director and Principal Dietitian Gillian Killiner, discusses the relationship between good nutrition and surgery and how this can help your recovery process.

What do vitamins and minerals do for you?

Vitamin B12

Folate

Vitamin B6

Vitamin B1 (thiamine or thiamin)

Vitamin B2 (riboflavin)

Vitamin B5

Vitamin B3 (niacin)

Biotin

Vitamin C

The research on fats has been turned on its head and the advice now is to embrace fats, rather than fear them. Here, we get clear on the role of fats and introduce you to the ‘best’ fats to incorporate into your diet.

The role of brown fat

Getting clear on fats

Embrace fat, rather than fear it

Eating the ‘best’ fats

The role of 121 Dietitian

Do you struggle to nod off at night? Did you know that diet actually plays a key role in contributing to a good night’s sleep? Here, we discuss how what you eat affects your sleep, the foods to avoid and those which will help you welcome those zzzs.

Become a tryptophan fan

Foods to avoid

Perfect snooze foods

Remember…

STEPS TO TAKE:

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