5 Reasons to Eat your Green Vegetables!
“Eat your Greens” How many people are fed up hearing this in their lives!! Green vegetables are notoriously disliked by all age groups and this makes me sad, but I completely understand why. The data I gather from advising thousands of people gives me expert insight. And as you probably guessed, the largest percentage of dislikes stems from being forced to eat these as a child. Definitely, bland, boring over-cooked bitter vegetables do not appeal and should not be on the menu at any age! Green vegetables and especially green leafy vegetables are full of important health-improving benefits which we need to be serving daily – cooked nice. 5 Health Benefits of eating Green vegetables Green vegetables assist in feeding your good gut microbiome – essential for multiple benefits, especially if you have dysbiosis, irritable bowel syndrome, autoimmune conditions and much more. Green vegetables can assist your blood sugar levels – the nutrients are involved in numerous actions with the help of fibre, Vitamin C, magnesium, Vitamin K. If you are Diabetic, pre-diabetic or have metabolic syndrome it’s time for a rethink. Bones – Green vegetables are excellent providers of non-dairy calcium and vitamin K, boron, manganese all essential for strong and flexible bones. Check out my YouTube video on Osteoporosis Green vegetables can assist in weight loss – we know from studies that obesity is linked to diabetes, heart disease, high blood pressure and cancer. Eating good quality nutrients from your food is the key to long-term weight loss success and keeping healthy. Green vegetables provide a plethora of nutrients with fibre, phytochemicals, vitamins and minerals while providing very low amounts of energy. You can learn more by watching my weight loss for life series. Green vegetables for wrinkles. Vitamin E is an antioxidant we know protects skin cells from free radical damage from the environment and the sun. Folate is a vital nutrient for DNA repair and new cell growth. Green leafy vegetables are rich in these and beta-carotene which is a super antioxidant known to renew and repair the skin. Is it OK to eat fruit instead of vegetables? Fruits are amazing for multiple nutrients but should not take the place of vegetables. They should be consumed in moderation. Fruits contain natural sugars that if eaten to excess may derail your nutrient balance. What should I eat if I don’t like greens? Thankfully it is easy to re-establish or start to like eating greens! As a Dietitian I teach people how to be able to add 3-4 of these each day into their diets. It takes a little time and some great recipes but improving the gut bacteria allows for the brain and gut to work together and this is where the magic happens! What green vegetables are good for weight loss? All green and colourful vegetables are important for weight loss. Some green choices can include Spinach, Kale, Rocket/Arugula, Lettuce, Bok Choi, Pak Choy, Broccoli, Sprout, Asparagus, green peppers, Cucumber, cabbage, and watercress. What green vegetables can I eat every day? All! The more the merrier as long as you are getting sufficient good quality proteins, fats and carbohydrates. Should you eat green vegetables every day? Absolutely. If you take a blood thinner warfarin it is really important not to stop eating these if they are part of your normal diet. We know warfarin works best when the level of vitamin K in your body stays the same. So if you typically eat leafy greens, you can continue to eat your usual serving. Is drinking your greens the same as eating them? Blitzing vegetables is a useful way to add in greens just make sure you use the whole vegetable, stalks etc as this is the fibre-rich part. Powdered greens have been big business in recent years. If you have the money to spend on them they may assist you if needing more nutrients. But be mindful they do contain many add-ins that you may find change your gut bacteria. If these probiotics are not right for you or the amount of added fat-soluble vitamins are high, these may be stored in excess in the body if not required – not really what you want. In my professional opinion, sporting or highly active people are the ones who may find these helpful. And finally greens from top to bottom! Green vegetables for eyes Green leafy vegetables can assist with preventing age-related macular degeneration and cataracts. The human body cannot make lutein or zeaxanthin; they must be consumed. Spinach, kale and broccoli are leafy green vegetables rich in both lutein and zeaxanthin and vitamin C. These antioxidants act as a natural sunscreen for your eyes and they protect your eyes from harmful UV rays. Green Vegetables for Constipation Constipation- Green vegetables are essential as part of a healthy dietary intake each day as the expandable fibre absorbs water as it passes through the bowel and triggers a regular bowel motion relieving possible constipation. The softening action of the insoluble fibre decreases pressure inside the intestinal tract and may help diverticular disease/diverticulitis. Check out my YouTube Video on Constipation. So if you are still keen and green and … Need help optimising your foods or are unsure of how to change your eating habits? please 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 for specially selected choices created for you. 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]
Essential Nutrition for Recovery after Surgery (Part 2)
Essential Nutrition for Recovery after Surgery (Part 2) In this follow up to our essential Nutrition & Surgery focus part one, Director and Principal Dietitian Gillian Killiner, continues in this blog to discuss the key role that vitamins and minerals play in helping your body recover after surgery. Vitamin A – essential for recovery after surgery Vitamin A is commonly known as the anti-infective vitamin for surgery. It is central to normal functioning of your immune system. Vitamin A is also needed to maintain the integrity and function of your skin and mucosal cells. When you enter a hospital or clinic for surgery, many things will stress you. You will also be exposed to bacteria and viruses that your system is not used to. Infection will quickly use up your vitamin A stores. In this way, infection starts a vicious cycle, because not enough vitamin A is related to increased severity and likelihood of death from infectious disease. It is important to go into surgery with a good supply of vitamin A in your tissues. You will need to continue consuming enough vitamin A to keep those levels optimal. Vitamin A rich foods include: beef liver, carrots, sweet potato, kale, romaine lettuce, apricots, broccoli, butter, eggs, cantaloupe melon and red pepper. Vitamin E essential nutrition for recovery after surgery The main function of vitamin E in humans is as an antioxidant which are known to neutralizes toxic radicals in the cells. Vitamin E has been shown to improve immune system functions that decline as people age. It helps increase blood flow. It does this by preventing blood clots and relaxing blood vessel walls. These properties all shorten post surgery recovery time. Vitamin E rich foods include: sunflower seeds, almonds, hazelnuts, mango, avocado, butternut squash, broccoli, spinach, kiwi and tomatoes. Vitamin D – essential for recovery after surgery Vitamin D is a fat-soluble vitamin needed for normal calcium metabolism. You make vitamin D in your skin when you are in the sun without clothing or sunscreen. Vitamin D regulates your immune system function during times of stress. Adequate vitamin D levels are important for decreasing the risk of high blood pressure. If you do not have enough vitamin D you can prolong your recovery time. With deficiency you will not absorb enough calcium. Then your body will steal calcium from your bones. This will increase complications and longer term your risk of osteoporosis and other health problems. Vitamin D deficiency causes muscle weakness and pain. Obesity increases the risk of vitamin D deficiency. Once vitamin D is made in the skin or ingested, it is deposited in body fat stores. Storage makes it less available especially to people with large amounts of body fat. Vitamin D rich foods include: halibut, mackerel, salmon, rainbow trout, cod liver oil, sardines, tuna and eggs. Iron – essential nutrient for recovery after surgery Iron is required for a number of vital functions, including growth, reproduction, healing, and immune function. You need the right amount of iron for hundreds of proteins and enzymes. Post-operative anaemia is associated with poorer surgical outcomes including infections, increased length of hospital stay, circulatory overload, and death. Iron rich foods include: spirulina, liver, beef, lentils, dark chocolate, spinach, sardines, black beans, pistachios and raisins. Copper – essential for recovery after surgery You must have enough copper in your system for normal iron metabolism and red blood cell formation. Anaemia is a sign of copper deficiency. Copper is required for you to be able to move iron to your bone marrow for red blood cell formation. Vitamin A deficiency will make iron deficiency anaemia worse. Taking a combination of vitamin A and iron will protect you from anaemia better than either iron or vitamin A alone. Copper rich foods include: beef liver, shitake mushrooms, cashews, chickpeas, kale, cocoa powder, sesame seeds, quinoa, almonds, lentils and chia seeds. Calcium essential nutrition for surgical recovery Calcium is the most common mineral in the human body. About 99 percent of the calcium in your body is found in your bones and teeth. The other one percent is found in your blood and soft tissue. The functions of calcium are so vital to survival that the body will steal calcium from your bones. It does this to keep blood calcium levels normal when your calcium intake is too low. Calcium plays many important roles. It is vital in controlling the constriction (closing) and relaxation (opening) of your blood vessels. It also aids proper nerve impulses, muscle contraction, and release of your hormones. Calcium is a key factor for good recovery from any surgery involving your bones. Only about 30 percent of the calcium in your food is actually absorbed in your digestive tract. You lose a certain amount of calcium in your urine every day. This depends on how much caffeine you drink. Too much or not enough protein in your diet will affect your calcium absorption and the strength of your bones. Calcium rich foods include: kale, sardines, yoghurt, broccoli, watercress, cheese, bok choy and almonds. Magnesium – essential nutrition for recovery after surgery Magnesium plays important roles in the structure and the function of the human body. Over 60 percent of all the magnesium in your body is found in your bones. About 27 percent is found in muscle, while six to seven percent is found in other cells. Magnesium is required by many other nutrients, like vitamin D and calcium, to function properly. Proper wound healing after surgery requires the right amounts of calcium and magnesium in the fluid around the cells involved in the injury. If you are having surgery that involves your bones, magnesium is very important for the best outcome. Magnesium rich foods include: spinach, dark chocolate, pumpkin seeds, almonds, black beans, avocado, yoghurt and banana. Zinc essential nutrition for surgical recovery Zinc is an essential trace element for all forms of life. Zinc deficiency has recently been recognized by a number of experts as an important public health issue.
Immune nutrition -9 tips to boost your immunity
With the autumn and winter months generally considered a time of coughs, sneezes, colds and flus, we take a look at what exactly is the immune system and what you can do at this time of year to fine tune it with immune nutrition tips. So what exactly is the immune system? Quite simply, it is a system which requires harmony and balance. Every part of the body functions better when protected from environmental, emotional and nutritional stress. As it is a complex system, research is ongoing but generally the advice to keep it in tip top shape, is to adopt an overall healthy living strategy. On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms. But sometimes it fails: a germ invades successfully and makes you sick. And in autumn and winter months, there is a greater risk of this happening. Why is immunity lower in winter? There are various reasons why our immunity is lower at this time of year. The temperature drops and so we turn up the heat and stay indoors. Bacteria thrive in our heated/enclosed environments, allowing more germs breading, so much easier to catch a cold or flu. With less sunlight our vitamin D stores drop too with it no longer being available for its protective effect. Our bodies also need an increase in vitamin C, so we need to stay topped up daily as Vitamin C is water soluble and is not stored in the body. However be careful if considering a Vitamin C supplement. Ascorbic acid is not as good as one may think due to its longer term negative effect on copper metabolism. Can I do anything to boost my immune system with Nutrition? Thankfully, yes! To keep a strong and balanced immune system to stay healthy and avoid infections this autumn and winter, follow these top tips: Give your immune system a real fighting chance this winter by being mindful of your intake of vitamins A, C, D and E, as well as minerals selenium and zinc and Omega 3s. The best way to do this is to eat whole foods, such as quality animal protein, whole grains, nuts and seeds and plenty of fresh fruits and vegetables. The darker days and colder weather often comes with a desire to comfort eat but we recommend avoiding processed meats, fried foods, soft drinks and processed baked goods, as consuming too much of these can suppress the immune system and cause low-level inflammation. Getting more vitamin C in your diet is easier than you might think. Upping you intake of fresh fruit and vegetables is the most convenient way to do so, opting for good sources such as berries, citrus, kiwi, bell peppers, and dark green vegetables. Boost immunity by adding herbs and spices while cooking. Onions, garlic, ginger, black peppercorn, cayenne pepper, allspice, curry and turmeric are great! While hot drinks might be your preference, don’t neglect fresh water. Water helps in the production of lymph, which carries white blood cells and other immune system cells. So make sure you get your recommended 2 litres per day. By this we mean sleep! The body rejuvenates and strengthens when it’s sleeping so aim for 7 to 8 hours at night. Plus, you’ll also feel more revived the next day. Try to include as many of the golden hours of sleep 10pm-2am. Winter is the perfect season for porridge! There’s nothing quite like kick starting your day with a warm bowlful on a cold morning and it also helps boost your intake of starchy foods and fibre. Plus, with porridge helping you feel fuller for longer, it will curb your temptation to snack on unhealthy foods. You’ll get extra bonus points if you top with fresh fruit or nuts. If you like it sweet, swap the sugar for cinnamon. Keep an eye on the blog over the next few weeks as we’ll be sharing lots of immune boosting recipes. Not only will you improve your fitness, exercise boosts immunity and improves sleep quality. As little as a 30 minute brisk walk each day has positive effects. Vitamin D stores drop in winter so catching some rays when you can is essential. Vitamin D strengthens our immune system so getting outside when you can is important. For dietary intake, boost immunity with fatty fish and if deficient you are recommended to take a daily Vitamin D3 supplement. As chronic stress and depression can weaken the immune system, which in turn makes our bodies more vulnerable to illness, it’s important to take part in activities which lower your stress levels, so make sure you have some fun this winter! There are, as always, many more nutritional additions or changes that may help you. These are only a snapshot. 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, December 2022.
Wrap up & eat right the cold season is approaching!
The cold season is certainly approaching and in more ways than one. The temperature took a noticeable dip last week and now it seems everyone around is coughing and sniffling (not us at 121 Dietitian! Yet!!). Whether by co-incidence or by design this snuffly month (October) happens to be flu awareness month. Nobody likes to feel unwell and taking time off work is never good, especially in these times when retaining your job is paramount and being in tip top health is essential. To help you protect yourself or battle through, we thought we would share our knowledge on how to protect yourself from flu and boost your immunity before the flu season kicks in. Protect yourself The Public Health Agency has just launched their Seasonal Flu Vaccination Programme 2012/2012, they have some great advice on protecting yourself on their dedicated website http://www.fluawareni.info . Boost your immunity Did you know that malnutrition (under nutrition) is a common cause of reduced immunity? We can boost our immunity simply by eating right & staying hydrated. A healthy diet plays a key part in boosting immunity. Lack of nutrients such as zinc, selenium, iron, copper, folic acid and vitamins A,C & E in the diet can lead to a deficiency which then reduces immunity. Being overweight or obese does not exempt you from malnutrition. Obesity is another factor associated with reduced immunity. The moral of this story; Poor Diet + Overweight = Bad news for the immune system Tips to boost immunity • Eat a healthy & varied diet. This will help prevent malnutrition. • Maintain a healthy weight for your height an ideal BMI is 23. • Stay hydrated, aim for 8 glasses of fluids per day, drink more when you exercise or when it is hot. • Fruit and vegetables are a great source of Vitamins A,C & E. These nutrients have a significant impact on our immunity and so this is just another reason to ensure we all get our 5 a day. • Red meat, poultry and seafood such as oysters, crab & lobster are a good source of Zinc. Vegetarian sources include whole grains, fortified breakfast cereals and dairy products. • Dietary sources of selenium include nuts and seeds, fish, chicken, rice & cheese. • Folic acid, (essential in pregnancy) can be found in dark green leafy veg, dried beans & peas and citrus fruits eg. oranges & strawberries. Information checked & correct on 16th May 2018.
