Essential Nutrition for Recovery after Surgery (Part 1)
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, skillful 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
The real truth about fats in your diet
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 12 years, we at 121 Dietitian have been seeing amazing results by ensuring: good 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, interestification and are pro-inflammatory to the body. The fats you can seek to eat in a balanced programme are what you great grandparents ate and 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. 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 Zoom, Google, Skype… If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed] Information checked & correct on 16th May 2018
What to eat for a good night’s sleep
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, and can be, if over eaten, the reason why you have a 3pm office slump! 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 too 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 Porridge made with skimmed milk and raisins Peanut butter spread on crisp breads Foods to avoid to get a good night’s sleep 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 milk, sprinkled with parmesan cheese Scrambled eggs with parsley Tofu/vegetable stir fry Houmous, (homemade) raw vegetables with wholemeal pitta Seafood/ 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. If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed] Information checked & correct on 16th May 2018.
Hashimoto’s And Me – Part 3…
Another six months on and I am delighted to let you all know that I have reversed my Hashimoto’s. I am more than delighted! My antibodies are below the 35 IU/mL, and it has been due to diet, supplements, exercise and lifestyle. My current lifestyle is still busy but I now try my best to keep on top of my workload and general daily pressure. I continued with my gluten-free diet, avoiding processed gluten-free products 99% of the time also. From an individual who naively followed the principles of a low fat diet in her twenties and scorned anyone who took supplements, always believing that your food gave you all the nutrients if you ate healthy, I have come a long way – unfortunately the hard way. And if you read my previous blogs you will know the changes I have made have been many. I now eat increased healthy fat choices and upped my vegetable intake further than I thought possible and I’m loving the changes. I see patients at my clinic daily who have chronic inflammation, PCOS, chronic fatigue syndrome, hypothyroidism, diabetes, obesity, high blood pressure and IBS, who all benefit from my new and ever expanding nutritional and medical research and knowledge. My message to you all is not to suffer in silence. You may have been through many tests that show nothing is wrong but don’t give up. You need a full MOT to be able to get to the root cause. Therefore I urge you to seek advice. If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed] Information checked & correct on 16th May 2018.
10 seasonal foods – autumn foods to fall for
It’s no surprise that at different times of the year, certain seasonal foods are at their best. As we leave the days of summer and its sumptuous foods behind us, it’s time to look towards a new season, and thankfully, autumn’s glorious food offering is every bit as tantalizing. Autumn boasts a wealth of fruit and vegetables which are rich in disease-fighting phytochemicals and so here, we take a look at 10 foods to fall for this autumn. Parsnips While these root veggies might look similar to carrots, they offer a delicately sweet flavour, and so perfect for those with sweet tooth cravings (and great for kids too!). Although they contain less vitamin A than carrots, they make up for this in their wealth of fibre, vitamin C, calcium and iron. Their versatility means they can be steamed, boiled, roasted or sautéed and in most recipes, they can replace carrots, potatoes or sweet potatoes. Autumn is the perfect time for making pots of soup and parsnips will add a lovely sweetness, pairing perfectly with other vegetables. Sweet potatoes Sweet potatoes are having a real moment in the foodie world and it isn’t surprising why. You will be forgiven for thinking they’re part of the potato family, when in fact they are a storage root, rather than tubers. Rich in beta-carotene, (vitamin A), each serving contains four times the recommended daily allowance. In fact, they’re so rich that in comparison, you’d have to eat 23 portions of broccoli to consume the same quantity of vitamin A! As a low glycemic food, sweet potatoes are highly recommended for diabetics as they slowly release carbohydrates which helps maintain steady blood sugar levels. Again, they can easily be baked, grilled or steamed and can easily replace potatoes in recipes. Pumpkins More than simply just a Halloween decoration, pumpkins are mighty in their antioxidant properties, as well as beta-carotene, vitamin C and folate. Pumpkins are delicious chopped and oven baked as the perfect side dish or serve as a delicious ingredient in a warming soup. Don’t forget to use their seeds too! These are a fantastic source of protein, zinc and omega-3 fatty acids. Roast in a hot oven for approximately 45 minutes and keep them handy as a perfect snack throughout the day. Cranberries A ripe autumnal berry, cranberries are low in fat and play a key role in reducing the risk of urinary tract infections, gum disease, ulcers, heart disease and cancer. They also boast anthocyanins, a healthy heart antioxidant. A small percentage of their crop is sold fresh each autumn, with the rest produced as juice, dried or as cranberry sauce. A little tart, they complement other fruits such as apples and pears perfectly, and make a welcome addition to baked delicacies, such muffins. Butternut squash Butternut squash is loaded with vitamin A and is recognized for its sweet, creamy flavour. With a dry flesh, it is best steamed or baked, while its firm texture makes it ideal for a curry. Peeling squash can be a bit of a chore, so we say… don’t do it! Simply leave the skin on, chop and bake it in the over to enjoy its delicious goodness. Turnips Turnips, or swedes, as commonly known in Ireland and Scotland, are cruciferous vegetables, shown to protect against cancer. They have a white flesh and tough outer skin that ranges from yellow to purple and are more bitter than potatoes. Turnips work particularly well boiled, mashed or roasted and can be easily incorporated into recipes where you’d normally use potatoes. They’re a great source of vitamin C and fibre. Apples Although enjoyed all year round, apples are at at their best during the autumn months. Rich in flavonoids, a potent antioxidant, studies have shown that enjoying a diet rich in these can lower the risk of heart disease, heart attacks and some cancers. Their versatility means they can be eaten both uncooked and baked, serving as a featured ingredient in many recipes. Pears High in fibre, and just as versatile as apples, pears can be enjoyed baked, poached or raw and eaten as part of a healthy diet, helping to reduce blood cholesterol levels. Why not try them served in low-fat pancakes, as a guilt-free treat?! Clementines Clementines or mandarin oranges are bitter orange hybrids. Rich in vitamin C, they’re great for keeping skin healthy, particularly during the colder months when it can become dry. Seedless and with loose skin, clementines are a great snack for those on-the-go days. They also make for a great addition to chicken dishes for a tropical twist! Figs Don’t neglect the fig! With more fibre content than any other dried or fresh fruit and an excellent non-dairy source of calcium, figs are a welcome addition to any diet. When pureed, they can be used as both a sweetener and fat substitute in a wealth of baked goods. If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed] Information checked & correct on 16th May 2018.
Gallstones diet – the facts
Gallstones are more common than you may think. A gallstones diet could help. In fact it’s estimated that more than 1 in every 10 adults in the UK has gallstones. But what exactly are they and what effect can they have on the body? Today, we share the facts on gallstones and the risk factors which increase their likelihood. What are gallstones? The gallbladder is a small sac on the underside of the liver. Bile (also called gall) is a greenish-brown liquid produced by the liver. It’s stored and concentrated in the gallbladder and passed into the small intestine (through the bile ducts) to help with digestion, mainly of fats. Gallstones occur when bile, which is normally fluid, forms stones. They contain lumps of cholesterol-like (fatty) material that has solidified and hardened. Sometimes, bile pigments or calcium deposits can form gallstones. Some people have many very small stones, like fine gravel, and some have a single stone that’s big enough to completely fill the gallbladder. Who is at risk of developing gallstones? One in 10 people will develop gallstones. Women, people over 40 and overweight people are more likely to develop them. Gallstones are also more likely if: Your bile contains too much cholesterol The outlet from your gallbladder is blocked or infected You have a family history of gallstones How will I know if I have gallstones? Gallstones are often discovered by accident, when you have an X-ray or ultrasound scan for another reason. In these cases, it’s usually best to leave them alone unless they produce symptoms. Fewer than one in five people with gallstones have symptoms, because the stones usually stay in the gallbladder and cause no problems. However, sometimes 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 is usually continuous, lasting a few hours before it disappears. However, some people experience ‘waves’ of pain and others have continuous pain for more than 24 hours. Some people describe the pain as being similar to very severe indigestion. In some cases, the pain can be so severe that they report feeling like they’re having a heart attack. Also, people can feel sick and may vomit. The effects of gallstones Infection Gallstones can sometimes cause flu-like symptoms, such as a high temperature and shivering. This can be a sign that gallstones are causing an infection to develop in your gallbladder. You will normally be admitted to hospital to have your gallbladder removed if you develop this problem. Jaundice This is an uncommon complication of gallstones. It occurs if a gallstone comes out of the gallbladder, but gets stuck in the bile duct. Bile then cannot pass into the gut, and so seeps into the bloodstream. This causes your skin and the whites of your eyes to turn yellow (jaundiced). The stone may eventually be passed into the gut, but you’ll normally need an operation to remove it. Pancreatitis This is an inflammation of the pancreas. It occurs when a small gallstone passes through a bile duct and blocks a pancreatic duct or causes a reflux of fluids and bile into this duct. Acute pancreatitis develops in about 5% of people that have gallstones and is more common in patients with small, multiple stones. Gallstones Diet Recent decades have seen gallstones on the increase in our western population. Why is this? Our love of processed/convenience foods, high sugar consumption and insufficient healthy fats, fluids and fibres are major factors in stone formation. 121 Dietitian provides the gold standard in assessment and dietary treatment specific to you and your health. Using natural foods and fluids to reduce the inflammatory processes our gallstones diet programme will allow you to settle your gallstones and optimise your health. If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed] Information checked & correct on 16th May 2018.
