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]
Fatty liver how to fix NAFLD
Fatty Liver Did you know Fatty liver affects 1 in 3 of us and if you have diabetes this figure is higher again. Scarily the end result, if not addressed, can be a decompensated liver and even liver failure. So, if you have been thinking about losing weight and getting more active but really don’t feel the need, you may wish to think again. Many of us bury our heads in the sand and believe we are getting along fine. No aches no pains, enjoying our current way of eating, drinking and moving when we have to. So why change? Well, today, the most common cause of chronic liver disease is nonalcoholic fatty liver disease (NAFLD) AND…. 95% of people with NAFLD do not know they have it. I have many patients come to see me for weight loss, diabetes or healthy eating advice, and when we investigate their health further, we uncover blood markers that don’t read well. It is such a common problem and one that I fix daily so I feel it is important for you to be aware. I have been researching some information to help you further, and in this blog I have pulled a few interesting details from medical papers which I have added in below. So let’s dive in. What is non-alcoholic fatty liver disease NAFLD? It is a liver disease that is NOT caused by alcohol use. Characterized by fatty infiltration of the liver. What is the main cause of a fatty liver? Fat builds up in the liver by eating excess calories. This excess energy is too much for the liver to process and too much fat creates insulin resistance and can lead to inflammation. Fatty liver can occur if you have other conditions, such as obesity, diabetes, high triglycerides, and metabolic syndrome. What are the signs of a fatty liver? There are usually NO signs of fatty liver disease in the early stages. But you may feel fatigued and have pain in the right upper quadrant (upper right part of the abdomen)- it’s usually a dull discomfort and you may wish to investigate. How serious is a fatty liver? Early-stage NAFLD, if sorted early enough thankfully can be reversed, and doesn’t usually cause harm. But if not treated it can lead to serious liver damage, including cirrhosis. Having high levels of fat in your liver is also associated with an increased risk of problems such as diabetes, heart attacks, and strokes. What is liver cirrhosis? Cirrhosis is scarring (fibrosis) of the liver caused by long-term liver damage. The scar tissue prevents the liver from working properly. If cirrhosis (the most advanced stage) occurs, you can get more severe symptoms, such as yellowing of the skin and the whites of the eyes (jaundice), swelling in the legs, ankles, feet, or tummy (oedema) and itchy skin. How do you fix a fatty liver? Great news, diet and lifestyle are first and foremost the key to success. 121 Dietitian has years of experience treating fatty liver patients and would love to help you with any of the following: Lose weight Establish a healthy diet for fatty liver Create a personalized fatty liver meal plan Improve blood sugar control Create a personalized weight management programme Support your overall liver health if needing to be medicated Suggest foods, snacks, meals and recipes for optimum liver health Make recommendations for healthier food products and supplements as required In addition, we will recommend exercise and how to be more active Assist if you have diabetes or have been diagnosed with pre-diabetes Lower your cholesterol, triglycerides, LDL, HDL. … The bottom line recommendation: If you’re overweight or obese, the aim is to reduce the number of calories you eat each day and increase your physical activity in order to lose weight. Easier said than done. I know it’s not for the want of trying different diets or strict boot camp style workouts- sadly if they are too tricky they don’t last. So that is where we at 121 Dietitian can help you with no quick fixes. Interestingly, although obesity is described in 50% to 90% of patients diagnosed with NAFLD, the condition can also affect individuals with a normal weight and body mass index so if you are experiencing health issues or have a poor diet do get checked with your Doctor if you are concerned. Can fatty liver disease be cured? The good news is that fatty liver disease can be reversed—and even cured—if patients take action early, including a minimum 10% sustained loss in body weight and/or a change in the foods you eat. How long does it take for fatty liver to go away? An average period of 6 weeks to 2 months is an expected timeframe to recover from fatty liver disease. However, lifelong adherence to particular diet and lifestyle changes may be necessary to prevent relapse. What foods are good for fatty liver? Foods That Help Fatty Liver Disease include but are not limited to…. Fish and seafood. Vegetables and fruit. Whole grains. Olive oil. What are Liver superfoods? There are no superfoods as such, but fortunately hundreds of fabulous everyday foods that when combined in correct amounts and consumed regularly can provide you with the best macro and micronutrient intake for a healthy liver and life. What medication can I take for Fatty Liver? There are no direct medicines for non-alcoholic fatty liver disease. Losing weight, eating healthily, and regular exercise can help. If you have elevated lipids, type II diabetes, and high blood pressure with lifestyle changes you may be able to reduce some of the medication you take. Adopting a healthy lifestyle is the main way of managing NAFLD. For example, it can help to: lose weight – losing more than 10% of your weight can remove some fat from the liver eat a healthy diet – try to have a balanced diet high in vegetables, fruits, protein, and healthy carbohydrates, but low in pro-inflammatory fats, sugar, and processed
Intuitive Eating – myth busting
Myth Busting Intuitive Eating One of the biggest misconceptions is about intuitive eating. People fear that if they are not following a strict diet then they can’t lose weight, which is thankfully far from the truth… Intuitive eating = eating perfectly all the time This is not the case. So if this is you, don’t fear, read on and I explain this in more detail. There are so many different factors involved in intuitive eating it is not about eating perfectly 100% of the time, this is just not required. What is intuitive eating? In a nutshell -Intuitive eating is making food choices at each meal and snack that are not from a controlling plan but are focused on natural unprocessed sources that suit: your body composition your background your cooking skills your time limits your wallet your health and much more How is intuitive eating different from a diet? Intuitive eating is thankfully very different from traditional dieting. In traditional dieting, rules and numbers are created based on crude figures like your weight and height which are frequently inaccurate. These numbers are to be met each day strictly. The type, quality of food and lifestyle are not factored in and these are important. For example, you can eat a ton of sugar-free and fat-free foods and drinks to meet low kcals or eat a packet of processed nitrate-full meats to meet your protein. These pro-inflammatory options impact negatively on gut bacteria, hormones, insulin release and appetite signalling and keep you stuck in a vicious circle. Intuitive eating is, fortunately, the opposite where you learn to enjoy food and understand what your body needs micronutrients included. No number crunching is involved. Fortunately, there are no foods off-limits but it requires a different mindset and an understanding of how your diet fuels you long-term and keeps you happy. SO -NO QUICK NASTY FIXES! YAH! Can you eat intuitively and lose weight? Yes, Yes, Yes and most importantly intuitive eating is adaptable for life and all the variety that comes with it. Intuitive eating allows you to go on holiday, go out with friends, enjoy parties and BBQs, with no guilt attached selecting the right foods and moving on. How do people lose weight through intuitive eating? Instead of weighing your food, counting calories, stressing you are not meeting macros, and feeling miserable in the process, you eat according to your day and what makes you feel fueled and happy. That doesn’t mean junk, takeaways, cookies and buns. It is finding the foods that will assist your health both physically and mentally that you will enjoy. Feeding and fueling the correct gut bacteria reduces inflammation and most importantly fixes the stress and guilt around food. What does intuitive eating look like? A popular question and one again that needs to be suited to you as an individual taking into account: Your age, your health status, your sex, your weight, your height, your ethnicity, your cooking skills, your time, your activity, your stress, your sleep, your fluids and possibly more. The bottom line all needs to be factored into this. Simple options include regular meals made from suitable: natural good quality proteins varied and colourful vegetables regular fruits in suitable amounts – not made into smoothies healthy natural fats high fibre carbohydrates Get these in at each meal and you are on the right path. Is intuitive eating healthy? Studies have found that intuitive eating has positive nutritional outcomes compared to restrictive dieting plans. With letting go of strict control there is instantly less stress, better sleep, and an understanding of real hunger and appetite. Since intuitive eating does not come with specific diet plans, intuitive eaters learn to consume a wide variety of foods, are more likely to get the benefits of well-balanced nutrition and most importantly stick with it long term no yo-yo dieting. Is Intuitive eating dangerous? NO intuitive eating is not dangerous but you must trust your ability to eat the best choices when you feel hungry and stop when you have had sufficient. Undereating or overeating in any diet will be dangerous. Intuitive eating benefits There are many benefits: insulin sensitivity, happy mood, weight loss, not feeling you are on a diet, and consuming not only macros but micronutrients too! My intuitive programmes keeps it real as here at 121 Dietitian we prefer the 80-20 rule where you have a little bit of what you like at a time in the day that works for you. This allows you to feel less isolated and keeps you on track for life. A WIN-WIN! Hunger is Affected by What You Eat Definitely, if you get the balance wrong and eat what you like from the wrong choices then hunger will not be addressed. Refined carbs and processed foods with lots of sugar messes up hunger cues so you will remain tempted by the foods that derail you and keeps you feeling miserable. I can’t count the number of times that I have patients call to tell me they no longer crave the rubbish they were addicted to. Honestly it’s the best feeling ever. How do I know if I’m hungry with intuitive eating? Headaches, tiredness, feeling short-tempered, thinking about food, lightheadedness, or feeling sick could all be signs of hunger – these should not be your ques to eat, it is far too late and a concern if these are your triggers to eat. You are more likely to reach for the wrong stuff. Keeping good blood sugar control from slow and low energy-releasing foods is the only way to assist this. Can you count calories and eat intuitively? Yes, you can and many people do. I am not against this option at the beginning if you need this to get it right and you are coming from strict counting. It can be daunting to chuck this all in so best to ease out while intuitive eating takes control! Kcal counting does take time and dedication and is
Patient review -121 dietitian fixes my health
Patient review – suffering from a major depressive disorder and gastrointestinal issues, which included a range of symptoms. Pat shares how thanks to 121 Dietitian’s expert guidance, her health has drastically improved. “My road to recovery began on January 2019 after years of chronic health problems, some of which included major depressive disorder and a malfunctioning bowel of an inability to evacuate normally, therefore having to resort to mechanical means to empty my bowel daily. I was also diagnosed with Irritable Bowel Disease and Metabolic Syndrome. I am 59 years old. Having done extensive research into my gastrointestinal issues and undergone many tests, investigations, and commenced on a plethora of prescribed medications over the years I discovered Dietitian Gillian Killiner at www.121dietitian.com. I was so impressed with her online portfolio that I decided to contact her and she agreed to come to see me mid-January 2019 for a home assessment, which was great as I rarely left the house. To say that I was impressed is an understatement as Gillian blew me away with her extensive knowledge and experience of the workings of the human anatomy and physiology. Having told Gillian my medical history of depression, abdominal obesity, bowel problems with associated persistent nausea, dry mouth, repeated fungal infections and abdominal pain and discomfort and poor sleeping pattern, she listened attentively and compassionately to my myriad of issues. She grasped every word that I spoke with a sincere understanding and knowledge surpassed by all professionals with whom I had come in contact over the years. Her plan of action for me was personalised and tailored specifically to my problems. My individualised care plan was put into action and included, not a diet as such, but a healthy lifestyle food plan and high-end specific supplements following the results of a series of blood tests. I met with Gillian again mid-March 2019 at my home and was excited to relate to her the changes she made to my quality of life. Gone are the nausea, dry mouth and fungal infections as well as the abdominal pain and discomfort. My bowels are functioning somewhat better and I’ve managed to scale back on some of my prescribed medications. My mood has markedly improved and I have a better quality of sleep. I’m also 14lbs lighter and continuing to lose weight at a healthy pace. To summarise I have to say that during all my years of contact with the different healthcare providers (of which before retirement I was one of them) I can say without doubt that Gillian’s extensive expertise on nutrition and general health is worthy of note and I have the utmost confidence in her abilities and talents to help people vastly improve their quality of life. Gillian’s professional, courteous, warm and affable nature affords her the highest recommendation in her chosen field of wide-ranging nutritional, health and well-being aspects of the individual.” – Pat Morgan If you feel you could benefit from the expertise of a dietitian, get in touch today. 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]
Top health tips for 2019 by Gillian Killiner
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 tips 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 health tips 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 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 12th December 2018.
Make October The Month Of Your New Year Resolution
When it comes to diet and lifestyle changes, there is now better time than right NOW to put your well intended plans in place. If you still haven’t made progress with your New Year Resolution, you’re not alone. A client came to me for help with her New Year resolution IN AUGUST! She was disappointed she had not yet achieved her personal goal of “being as healthy as possible.” Despite her good intentions, she had made disappointing progress and it was 8 months into the “new year”! Her weight was going up, not down. Many of us can relate to this. We have expectations for great changes and we feel motivated at the start, but events and responsibilities seem to work against us. We are left feeling frustrated and sometimes discouraged that the changes we want to see will never be accomplished. With this client, and many others, I’ve found a few simple strategies help to make significant changes in order to promote health, fitness, and control without the stress. I advised this client that October would be the perfect time to make her changes. The kids are back in school, the home routine is in place, and it is a long time until the Christmas rush. My client is now focused for October – she is prepared to make the time and energy to commit to her new plan. The following are a few of the goals we decided to focus on: Step 1: Start small In the case of my client, instead of her usual pattern of becoming a slave to the gym with no rewards, she has already started with two 30-minute walks per week. Over the past three weeks, these have lengthened and she now looks forward to her evening walks most nights of the week. This simple change should add years to her life and assist her food focus. Step 2: Be ‘SMART’ Identify specific, measurable goals. They must be realistic and linked to a period of time so you can assess your achievements. These goals are “SMART” goals (specific, measurable, achievable, realistic and timely.) My client’s goals were, I think, what we would all like to achieve; ‘eat better and be more active’, but how do we measure success with a goal like this? As a starting point, we broke down her goals into some straightforward, but significant, changes: Below are 2 examples: 1) Begin to eat breakfast within 30 minutes of waking, five out of seven days per week. 2) Keep records of your food intake and exercise for five days to promote self-awareness of your eating and activity patterns. Step 3: Get support Do ask for support from a friend, spouse or family member. In this case of this client, her husband has been a great supporter. He reminds her to sit down and eat breakfast with him instead of running around after the kids and he provides the motivation for her to be fit by walking with her in the evenings. He and the kids are enjoying the health changes too. They are eating better and their mum is happier and healthier. The walk also has the added benefit of keeping away from tempting snacks. In addition to her family support, my client has benefited from professional support. In working with a dietitian it has helped her make appropriate goals, identify obstacles and help overcome challenges. My client laughs now when she recalls her fears of attending to see me. She expected I would stop her eating normal foods and she would be miserable, but instead she admits she enjoys the one-to-one online consultations when she can’t get to my clinic and the programme she is following. She is already feeling much healthier and fitter (see our google reviews). Step 4: Get accurate information As a Dietitian, I spend a lot of time correcting people’s myths. Most of my clients come in expecting they will be told to only eat salads and slave away on a treadmill seven days a week. We know from countless studies, that healthy eating does not mean dieting. While there are specific dietary requirements for many conditions, such as high blood pressure, diabetes and IBS, most people do not have to cut anything out – they just need assistance in finding the right balance. Obtaining professional guidance ensures you learn which strategies are appropriate for you. Accurate nutrition information is easier and more accessible than you may think… 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 this has been specially 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]