Helping you optimise on your digestive health
Our vision is focussed on supporting you achieve a swift, accurate diagnosis when you experience digestive problems and assist you effectively manage your symptoms.
World Microbiome Day
World Microbiome Day celebrates all things microbe, all around the world.
Microorganisms (e.g. bacteria, fungi, viruses, archaea, etc) can be found everywhere in and on plants, animals, water, soil, food and humans.
Within each of those habitats, microorganisms live together in communities called microbiomes. Microbiomes have an effect on (amongst others) human health; therefore, scientists are exploring how these communities of organisms co-exist with each other, with us and our environment.
The theme for World Microbiome Day 2021 which took place on 27th June is Sustainability with a focus on how microbes can contribute to a sustainable future. Despite their ubiquity and diversity, the importance of microbes for maintaining healthy global ecosystems is often overlooked. Microbes already have a tremendous effect on the health and balance of the environments we live in.
Do enjoy the their video and please visit their website for a lot more information on this subject.
Use of the video has been kindly permitted by the Microbiome Support Project who produced it.
During 2021 Sian has been working a Healthcare Ambassador in association with Symprove a high dose water based Probiotic supplement and has recently had a second article on Probiotics and Eczema published on their health professional website. An extract from the article is published below with kind permission of the company. Please visit Symprove website to access the full text:
‘Eczema is an umbrella term used to describe a group of conditions which causes our skin to become inflamed and intensely itchy, impairing quality of life. The aetiology and pathogenesis of eczema are not yet fully understood, nor is there an effective treatment currently available.
A recent systematic review, including 21 studies, showed that probiotic administration to a combination of pregnant mothers, breastfeeding mothers and children had the most influence at reducing the risk of those infants developing eczema. This included results of finding it most effective in high-risk populations, but also effective in non-high-risk groups too. Mixtures of probiotic strains were shown to have a greater effect than single strains. While an earlier systematic review disagrees with this finding no evidence of a protective effect of perinatal probiotic use and allergies, it is consistent with the findings of other more recent systematic reviews, suggesting as the body of research grows, that there is a potential indication for probiotic supplementation during pregnancy to prevent infantile eczema…’
An article on The Gut Microbiome and Healthy Ageing published on Symprove for Professionals, earlier this year, can be accessed directly via the above hyperlink.
INTRODUCTION
Welcome to Be good to your gut !
Meet Sian and Andrew !
Our partnership of a leading gastroenterologist and hepatologist, with a specialist dietician will help to ensure that you are provided with the best holistic information on your condition. We recognise that food can have a very positive, but equally a negative impact on our health and particularly your digestive well being.
Sian is a Specialist Gastroenterology Dietitian who has combined 25 years experience within the NHS with 15 years within the private sector. She has worked at The Royal Marsden NHS Foundation Trust, Kings College Hospital NHS Foundation Trust and most recently The Whittington Hospital and The Royal Free NHS Foundation Trust based currently at Barnet and Chase Farm Hospitals.
A consultation will involve a careful history and examination and then a discussion about the need for investigations, which if needed, will be carried out promptly. Andrew will undertake a careful diagnostic assessment using the latest technologies, incorporating endoscopic procedures such as gastroscopy, colonoscopy, video capsule endoscopy, in association with evidence based treatments for a wide range of gastrointestinal conditions. In addition other tests such as breath testing, physiological analysis and stool tests are available. Andrew works closely with expert radiologists to carry out ultrasound, MRI and CT scanning if needed.
Patient comfort during endoscopic procedures is of utmost importance. Most endoscopic procedures can be carried out with light or even no sedation. Sedation is very much the patients choice and when there is a request to be completely asleep Andrew will ask an expert anaesthetist to provide deep sedation or a general anaesthetic as needed.
Common gastroenterology problems managed:
Abdominal pain, diarrhoea and constipation
Indigestion and acid reflux
Irritable Bowel Syndrome
Food intolerance and allergy
Liver abnormalities
Suspected gallstones
Pancreas disorders
Our core Values
Use scientific evidence
To use current robust scientific evidence when carrying out assessments and making recommendations.
Give guidance
To signpost you towards helpful websites and access other resources such as recipes and constructive media blogs.
To support you
To support you to enjoy your food, optimise on your digestion and use 'Food as Medicine' wherever possible.
Our Vision
What will we Do?
We are focussed on supporting you to achieve a swift and accurate diagnosis of your digestive symptoms and help you to receive the right treatment and to manage your symptoms more effectively.
We do not provide medical care directly through this site but the information included will help to advise where you can receive the best and most appropriate management for your condition. If you would like a consultation with Sian Shepherd or Dr Andrew Millar we will provide the contact numbers to help you make an appointment.
You can be confident that we base our guidance on robust scientific evidence and a complimentary blend of medicine, food and nutrition aimed at keeping you and your gut healthy.
Being very much ‘foodies’ ourselves we will help to enhance your lifestyle with advice on trying great new recipes for food and drinks. These will include some alcoholic beverages as in small quantities we believe in the life enhancing qualities of great wines, in particular.
Over time Sian will share with you some of her own delicious recipes and culinary recommendations, through the ‘begoodtoyourgut’ Instagram and Twitter accounts.
Andrew will provide a caring patient-orientated service delivering evidence-based care, working closely with colleagues, including Sian, who will provide specialist dietetic management together with other experts in radiology, physiology and surgery.
Our Thoughts
Latest from our blog
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The Gut-Brain Axis
Mar, 25, 2022 adminThe link between our brain and gut has long been recognised, with classic sayings such as “gut-feeling” and “butterflies in my tummy” being well known.…
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Management Of Diverticular Disease
Nov, 04, 2021 adminDiverticular disease and diverticulosis are digestive conditions that affects our large intestine. It is characterised by diverticula; which are small bulges that develop in the…
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Movement and Gut Health
Sep, 07, 2021 adminEXERCISE, PHYSICAL ACTIVITY, CARDIOVASCULAR FITNESS, AND MOVEMENT With the 2020 Tokyo Paralympics in full flow and the exceptional athletes competing against one another – we…
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Anosmia & Covid-19
Apr, 13, 2021 adminAnosmia is a loss or change in sense of smell. It is estimated to affect 3-20% of the population and can be unpleasant as it…
Our Photos
Latest from our Instagram
Greece now seems a long time ago, having travelled north with superb stopovers in Italy and France before reaching U.K. on Friday.
Happy memories of canoeing around local bays from @villa_mimi_meganisi & likewise whilst sat on the paddleboard whilst my son @james_sheps did all the real work!
The turquoise Ionian sea is translucent & full of beautiful fish both large & small. If you are lucky, you may even encounter dolphins en route.
I have observed them from the villa on a number of occasions but as yet have not ‘met’ any in the sea. 🤞🏻🤞🏻
The hotels & meals en route home were both exceptional. A little more perhaps on that to come!
#greece #ioniansea #visitgreece #visitgreecegr #ioniansea #ionianisland #ionianisland
Lovely stopover yesterday in Italy @ilcastellodigranarola which I can thoroughly recommend.
The hotel restaurant was closed on a Monday, but that allowed us to explore the area and were fortunate to dine at La Casaccia where each dish & accompanying wine were absolutely divine.
Next stop en route home to U.K. - Chamonix!
#italy #italianfood #travelbroadensthemind #italytravel
Thank you to the wonderful @rebecca.youngman & @felicity_youngman family who brought us some gorgeous @fortnums goodies in honour of her Majesty’s @platinumjubileepageant which we missed celebrating, because we were in Greece.
Thank you & looking forward to enjoying these in September.
#platinumjubilee #platinumjubilee2022 #thequeen #jubilee #fortnumandmason #fortnums
Schools out & we are enjoying the pool and views @villa_mimi_meganisi #ad
#simpsontravel #meganisi #meganisi_island #ionianislands #ionian #ionianisland #visitgreece #visitgreecegr
Missing the lovely @rebecca.youngman @felicity_youngman & family.
Guys we had such fun, laughed & celebrated island life together. We even learned a new card game… which will remain nameless!
We miss Ken & Mitch’s energy & phenomenal biking skills in adverse hot weather conditions.
Thank you for persevering when the electricity failed & allowing us to enjoy our final meal together & sorry that the weather was a little challenging on occasions.
Hope you enjoy the rest of your Greek holiday & thank you for visiting @villa_mimi_meganisi .
#greece #visitmeganisi #visitgreece #islandlife #greece🇬🇷 #meganisi_island #meganisi
I love the guys who encouraged me to get onto his scooter recently on the Meganisi ferry! It took a number of attempts, but we got there in the end.
Full disclosure I used to ride a motorbike in my younger days whilst working in @visitlesotho!
#meganisi #meganisiferry #meganisi_island #meganisidreaming #exclusivemeganisi #greece #visitgreece🇬🇷 #visitgreece #villamimimeganisi
After many months in fact years of Covid restrictions with lives & family celebrations on hold, it was truly inspiring to hear happy voices emulating from our wonderful neighbours home, celebrating their daughter’s wedding on Saturday evening.
We loved every song and wish the happy couple a long, healthy & happy life together.
Let’s all keep partying again now that we actually can!
🎊🍾🇬🇷
#worldearthday 2022.
There is lots to say on food & sustainability, in terms of both protecting our planet & our health.
So will summarise just a few points below:
Fact #1: An estimated 1,800 gallons of water go into a single pound of beef. With that much water you could take 105 eight-minute showers a day!
Fact #2: Animal agriculture takes up land and is a leading cause of deforestation. In 2018, 30 million acres of tropical rainforest were lost. Which is equivalent of 43 football fields a minute!
Fact #3: Producing animal-based foods generates more greenhouse gas emissions than plant-based foods, which is why shifting toward a more plant-based or plant-forward diet is recognized as a solution for for curbing greenhouse gas emissions and addressing climate change.
Fact #4: 1 gallon of cow’s milk requires 1950 gallons of water!
The above facts were reproduced from https://www.earthday.org/food-systems-and-climate-change-fact-sheet
Let’s all do a little to improve the above & I have not even started on the health benefits of a gradual move towards a more plant-based diet.
#plantbased #sustainability #worldearthday #sustainability #plantbaseddiet #plantbasedfood #vegetarian #begoodtoyourgut #InvestInOurplanet #WhatWillYouDo #EarthDay #EarthDayEveryDay #ClimateChange #Environment
The gut brain axis is an exciting & emerging area of research. In recent years, a new player has emerged as a key regulator of the gut-brain axis. That is the trillions of microbes within the gut.
Once it was understood the gut microbiota could effectively communicate with our brain, a rush of studies aimed at understanding these complex processes involved & concept of the microbiota-gut-brain axis emerged. This has included both animal & human population studies.
However, it is is still very much in its infancy and caution is needed in over-interpreting such studies.
To date, IBS is the only clinical condition where targeting the microbiota has been shown to result in clinical improvement in trials.
That said, an influential study conducted in 2017, called “the SMILES trial”, investigated how we can use diet, to influence our gut and as such our mental health.
Over 12 weeks, participants were assigned to one of two groups. It was concluded that dietary changes may be an effective way to support the treatment and/ or management of highly prevalent mental disorders.
Watch this space, & if you want to learn more about this fascinating area, do have a read of our latest blog on begoodtoyourgut website: link in bio. Let us know your thoughts?
Have a 😊 weekend as well!
#guthealth #gutbrainconnection #gutbrainaxis #gutbrain #gutbrainhealth #gutmicrobiome #microbiome #begoodtoyourgut
Our children & wonderful son-in-law, also helped celebrate Michael’s recent retirement.
We are still ‘knee deep’ in boxes after our move from London to island life, so it’s good to take a breath & remember the special moments in life.
Our other very special daughter @lauradesmondlondon was on holiday, planned months before the party, but sent a very special video message, in association with her darling sons.
The younger daughter had given birth 2 weeks earlier to her daughter & ventured out for the first time since to attend.
So thank you to all 🥰😇❤️
#londonlife #londonhiltonparklane #hotelier #hotelierlife #hilton #hiltonhotels #retirement #b goodyoyourgut
Thank you to so many wonderful representatives of the hotel industry that came and helped celebrate my husband’s retirement after 46 years at the top of the hospitality industry.
There are far too many to acknowledge and sadly I don’t know everyone’s names, but thank you to @raymondblanc @chrisgalvin8 @saragalvin1 @jeffgalvin1 @fred_sirieix @nitinramtri @anthonyworrall_hilton among many others & apologies to all those I have left out because of space.
There is one person however who worked tirelessly behind the scenes to ensure the celebration went smoothly.
The biggest call out of thanks has to go to the very talented & exceptional cfrith12 xx
#londonhiltonparklane #hilton #hiltonhotels #retirement #hospitality #londonhotels #londonlife #😍 #🥰
Just taking a moment to enjoy some beautiful flowers given to me last week at @villamimi.meganisi retirement party. Full disclosure, there were 3 amazing bouquets, but I have chosen this one & donated the others to very worthy homes @sophie_delaye @cfrith12 .
Moving house is far more difficult than I imagined. It’s not the unpacking & inability to find anything, that’s just annoying. It’s the isolation from all you know and ❤️ for so many past years.
Hopefully, things will gradually improve & until then, will sit back & simply enjoy the flowers.
Thank you to all @londonhiltonpl x
#housemove #movinghouse #isleofwight
I have been quiet of late, simply because we left our family home after 28+ years living in North London.
It’s taken days, possibly weeks of house clearance with items coordinated for children, charity & auction houses. To say, it’s been an emotional roller coaster is somewhat an understatement!
We arrived in N21 in our 30s with 3 children under 10 in tow. My career had been on hold for 9 years as we were living in Turkey, Greece, Cyprus & finally Egypt with Michael’s work. Now was the time to start again..
There were numerous family Christmas’s, summer garden parties, GCSE/A’level and degree results celebrated in this house (& of course the occasional tantrum & tear).
There was the Crescent Millennium party we helped organise & more recently the final ‘Clap for Carers’ street party. We were really fortunate to live as part of a warm & supportive community.
The kids of course grew up, careers beckoned, two got married & brought home our gorgeous grandsons to enjoy the house & garden.
In 2020 during the first lockdown, we realised only half of the rooms were ever used, the garden was becoming more of a struggle & the house needed new & younger occupants.
We sold it to a professional couple with 3 children and the house will undoubtedly hum again with the sound of squeals and laughter.
So many lovely neighbours invited us to dinners/drinks & were far too kind with their farewell comments for which I will be eternally grateful. We love you 😍 all.
So the next chapter of our lives begins on the Isle of Wight and even more importantly spending time in our beloved Greece.
My husband retires at Easter after 46 years within the hospitality industry. Maybe I will also hang up my dietetic mantle, the profession is in great shape & am proud to have played a small part.
Thank you ‘Eversley’ for the journey.
#housemove #housesales #northlondon #northlondonmums #familylife❤️ #familylife
For the last year, @begoodtoyourgut.co.uk has had some exceptional intern support from @nutritionnourishment.
She was not only undertaking her Masters in Nutrition & later a role as a busy DA within the NHS, but additionally was prolific preparing her own well balanced Instagram account & highly professional podcast series . Do listen if you have not done so already!
She taught me a great deal about social media & was instrumental in preparing a number of appetising recipe reels & informative infographic posts, alongside contributions to our website blogs.
Emilia is definitely a rising star within our profession whether she remains a Nutritionist or also trains as a Dietitian.
I am very proud of her contributions to begoodtoyourgut & want to thank her for all her extraordinary hard work & wish her well on her continued journey.
I suspect in 10 years (or less) Emilia will have made a very significant contribution to our world of evidence-based nutrition. No pressure then!
#intern #nutritionist #dietitian #londondietitian #thankyou #risingstar
Grandsons on skis!
There is a short ‘back’ story to this. As a young Mum I wanted to try skiing and enable the 3 children to do likewise. The ‘other half’ initially did not want to, although he has enjoyed many holidays on the slopes since. The ‘apres ski’ appeals!
So off I went, year on year, adding a child as I got more confident & we all fell in love with the sport.
We went with @clubmed who honed our skills on the slopes and then entertained the kids long after the lifts had closed.
The meals were also of an exceptionally high standard & I cannot speak highly enough of the @clubmed community spirit.
I am far from the best skier in the world, but love being on the top of a mountain in the sunshine with the thrill & challenge ahead of getting to the bottom again. Blue & red runs permitting!
So really happy after 2 years of Covid & various lockdowns. to see the grandsons finally able to get onto skis & experiencing the exhilarating freedom it will bring. Enjoy!
I plan to go back in 2023!
#skiing #ski #alps #alpsmountains #frenchalps #frenchalpes #clubmed #freedom
Broad bean & Asparagus risotto’. Anyone else following a plant-based January and feeling physically better? At the risk of sounding horribly smug, I truly am.
I made the mistake earlier this week because of dining alone, of trying some @marksandspencerfoodpr ‘Plant Kitchen’ range.
Dreadful taste, dreadful texture, dreadful experience & not to be repeated.
Cooking does take a little more time & effort, but the results are so much tastier, less processed & cheaper.
This month & M&S have taught me I strongly dislike ‘meat’ or ‘cheese’ substitutes & that veggie or vegan dishes are far more delicious when prepared from the simplest ingredients.
Deficiencies can arise, particularly of protein, Vit B12, Omega 3, iron, iodine etc & so thought & planning must feature!
Have a good Thursday. It’s my 43rd wedding anniversary & am heading out to celebrate tomorrow night. (Not sure which one deserves the medal most ..)
#vegan #vegetarian #veganuary #plantbased #guthealth #digestivehealth #guthealthfood #dietitian #londondietitian
I have been largely following Dry January since a friend @frank_warren_official told me many years ago, how much better he felt at the end of it. All these years later I still agree.
In December & with the run up to Christmas albeit there were less parties this year (unless of course you were working @10downingstreet where the wildest parties were no doubt being held)..
Moving swiftly on, its all too easy at Christmas & New Year, to have extra alcohol, be it wine/mulled wine a cocktail or a beer.
Alcohol is a drug, the more we drink, the more we desire. Our livers, skin & sleep 😴 patterns all suffer and personally I notice the difference as the new year arrives.
What I want to suggest is considering trying out some of the many low alcohol alternatives when next in the pub or considering what to drink on a Friday, Saturday or any evening in January.
January (& October) has been adopted as the month as this makes obvious sense, but reducing your alcohol intake can be beneficial at any time.
My personal favourites are Becks alcohol free lager, Seedlips spirits & mocktails such as the elderflower, apple & mint mocktail - see our recent reel.
Let us know your favourites & how are you getting along with Dry January?
#drinks #dryjanuary #lowalcohol #lowalcoholbeer #lowalcoholwine #mocktails #mocktail #alcoholfree #dietitian #londondietitian
Herby mushrooms & Greens from the @doctors_kitchen cookery book.
My ‘go’ to book for fast, nutritious & predominantly (but not exclusively) plant based dishes.
The recipe is in the above book & I would encourage you to buy a copy.
#plantbased #vegetables #fibre #bvitamins vegetarian #veganuary #dietitian #londondietitian
Just because it’s January, we don’t have to sign up to Veganuary.
It’s great if you want to, but there are other ways of having lots of plant-based foods, by reducing your intake of meat/fish & dairy & enjoying vegetable dishes at any time.
This is a vegetable lasagne I threw together today whilst taking down the Christmas decs.
It’s fast, relatively easy & was delicious on a cold January Sunday.
Recipe:
1 small aubergine chopped
2 red onions peeled & chopped
2 courgettes cubed
1 yellow & 1 red pepper, deseeded & chopped
400g baby plum or cherry tomatoes- halved (or a 400g tin)
3 cloves garlic, left unpeeled
3-4 sprigs thyme sprigs - leaves picked
2 tbsp olive oil
50g unsalted olive oil spread
50g plain flour
600mls plant based milk - almond, soya etc
1 bay leaf
generous grating of fresh nutmeg
1 teaspoon Dijon mustard powder
75g grated vegan cheese + 3 tbsps for the topping
1 tbsp good quality balsamic vinegar
250g pack of fresh egg lasagne (or dried)
Method:
1️⃣ preheat oven to 220C/200 fan, gas 7. Place the vegetables in a large roasting tray. Add the garlic & thyme, toss with olive oil, season with ground sea salt & freshly ground black pepper. Roast for 30-40 mins until golden & caramelised.
2️⃣ make the cheese sauce, by melting the margarine gently & adding the flour to form a smooth paste. Gradually add the milk & whisk until smooth. Stir in the nutmeg, mustard and finally the cheese until melted. Season with freshly ground black pepper.
3️⃣ squeeze the garlic out of the skin & add to the roasted vegetables. Add the balsamic vinegar & stir.
4️⃣ pour a little cheese sauce onto the base of a 3 litre ovenproof dish, cover with 2 lasagne sheets & a little more sauce. Spread on some roasted veg mix, then add another 2 lasagne sheets & some more sauce. Repeat, finishing with the remaining cheese sauce.
5️⃣ reduce the oven temp to 200C/180 fan, gas 6. Scatter over some more vegan cheese & bake for 30-40 mins until golden on top & bubbling hot.
I served it with roasted fennel & caraway seeds, but equally it could be a green salad.
Enjoy!
#lasagne #vegetablelasagna #plantbased #veganuary #vegan #dietaryfiber #londondietitian #dietitian
Happy New Year to everyone & before life in 2022 kicks in from tomorrow, I thought a few moments of reflection on the past year appropriate.
We know a lot about the lows resulting largely from the ongoing pandemic, but what about the highs?
I have written down a few just to remind me that the positives outweigh the negatives:
1️⃣ Jan - April 2021
Band 7 dietitian undertaking remote gastroenterology clinics on behalf of The Whittington Hospital dietetic team. A real privilege!
2️⃣ June - August 2021
Affiliate Ambassador for Symprove probiotic. 2 articles published on their HCP website on Healthy Ageing and Probiotics and Eczema.
3️⃣ Jan - Dec 2021:
Remote consultations & when permitted, ‘face to face’ clinics for gastroenterology, oncology & weight management patients in association with BMI Cavell Hospital, Enfield.
4️⃣ Jan - December 2021:
Greek classes under the watchful eye of lovely Maria Contos & a great group of ladies that became a great support network as well.
5️⃣ Jan -December 2021
Continued to build and improve upon our website begoodtoyourgut.co.uk posting blogs & posts, allowing patients and the public to access evidence-based nutritional information.
6️⃣ Became ‘Mummy’ again this time to a 4 legged friend - Digby, who encouraged me to walk more & indulge in lots of ‘dog led’ conversations in our local parks. Highly recommend!
7️⃣ Jan - Dec 2021
Mentored an exceptionally talented intern who has supported me throughput 2021 on social media platforms @nutritionnourishment
8️⃣Oct - Dec 2021
Employed a personal trainer to help me understand what is really good for my body and build muscle strength. Thank you www.tailorfitness.co.uk/
9️⃣ May-June 2021
Finally got the ‘steps’ built leading down to the sea, great job @gmoshonas! If you want to visit us there and swim in crystal clear Ionian sea contact #ad
https://www.simpsontravel.com/greece/meganissi/villa-mimi
🔟 Dec 4th 2021
Our youngest daughter got married to a truly wonderful young man. Congratulations Mr & Mrs Franklin Delaye.
2021 has undoubtedly been a challenge, but important to be grateful for the fun & successes along the way.
#2021 #2022 #londondietitian
I am so pleased that many London theatres are open, despite a few having to temporarily close their doors because of illness among the performers.
We went to see The Lion King yesterday at The Lyceum. I was fortunate enough to have enjoyed this amazing show over 20 years ago, when our children were young. It was truly wonderful yesterday reliving that excitement through the eyes of the grandsons.
I had forgotten the vibrant sets, the exceptional costumes, the high energy levels of the actors and dancers.
Everyone knows and loves the music and lyrics by Elton John and Tim Rice & I found myself dancing in my seat (embarrassing grandmother..🤣).
There have been some production tweaks, but these merely enhanced a great production.
Keep going guys, you brought such pleasure to so many children and adults yesterday.
The place was absolutely buzzing and I hope will continue to do so for another 20 years to come!
#lionking #disney #londontheatre #londonlife #grandsons #grandson #family #familytime #christmas
After Christmas and despite the wet weather & fading light yesterday, there was nothing more therapeutic than getting outside, taking in some fresh air & exploring the seasonal sights of North London together.
I love seeing people’s Christmas lights and am constantly amazed at how innovative people are in this respect.
After a larger Boxing Day lunch than usual, however delicious (& it was), it’s great to speed up digestion & catch up with one another’s news.
I am pleased to say there were lots of families & friends doing likewise.
Before we know it, 2022 will be upon us and we will be back to a faster pace of life. So let’s just enjoy some precious time together walking, reading and treasuring the company of our nearest & dearest.
#familytime #christmas #christmas2021 #boxingday #boxingdaywalk #walking #exerciseismedicine
Hope you enjoy this Christmas quiz?
Happy Christmas from the ‘begoodtoyourgut’ team to all our followers and thank you for reading the posts/stories and watching our reels over the past 12 months & do hope you found some of the information contained in the content helpful?
A very special thanks to @nutritionnourishment for helping support our social media account throughout 2021 alongside your studies & now work. You are a star!
#christmas #christmas2021 #christmas2021🎄 #merrychristmas #havefun
Am I the only one excited by the return of @sexinthecityreboot?
After a day in clinic with adorable patients, it’s good to relax & where better than revisiting my favourite 1998 - 2004 TV series.
Despite the critics reservations, I absolutely loved it & cannot wait for Episode 3 to be released.
Yes, the ladies are in their 50s, yes, 2021 is a completely different universe in terms of political correctness, gender fluidity, racial sensitivities & let’s not forget Covid, but the first 2 episodes made me smile.
Welcome back Carrie Bradshaw & friends.
Maybe now I have to finally change my ringtone to the new series theme tune..
#sexinthecity #nowtv #sky #entertainment #
I am certainly not an expert in the field of intuitive eating, but am very aware through working in the field, that many people have a complex and overly restrictive relationship with food.
Social media has added to that mix as influencers/nutritionists without formal training, often perpetuate myths particularly aimed at weight loss & restricting calorie/energy intake.
Intuitive eating is about being kinder to yourself, relearning to enjoy food & an appreciation that a perfect diet is neither attainable or relevant.
I am not referring to food restrictions in the short or longer term, if an allergy or intolerance is suspected such as a short period restricting fermentable foods to determine if these trigger digestive disturbances.
I am referring to thinking in terms of food as being ‘good’ or ‘bad’ & having an understanding that all food has a value & focussing on the positives.
Demonising foods groups such as carbs, gluten or dairy, can be deeply harmful & perpetuate food anxiety.
So if you recognise that you are stuck in a ‘dieting cycle’ as demonstrated in our infographic & want to do something about it, a good starting point is @laurathomasphd website or book ‘Just Eat It’.
Please leave us a comment below, if you found this overview helpful?
(The above post, is not referring to people with Eating disorders who need to receive help from a health team including a registered dietitian specialising in eating disorders).
#intuitiveeating #bodypositivity #bekindtoyourself #registereddietitian #registerednutritionist #dietitian #londondietitian #begoodtoyourgut.co.uk
So excited by the arrival of my @coeliacuk ‘festive veggie’ Christmas cards!
The cards are great quality, arrived promptly & if like me you are little time-short, you can have them professionally hand-printed.
Most important of all, it provides a financial contribution to a truly fantastic charity @coeliacuk.
CoeliacUK provides patients & health professionals alike with practical information on so many aspects of living with & managing this lifelong auto-immune disease.
The website is my ‘go to’ resource and I always encourage patients to do likewise & join the organisation so that they get access the bar code food scanner, ‘eating out’ guide & so much more. It is a truly ‘one stop’ shop which supports & campaigns on their members behalf.
So if you are looking for Xmas card inspiration this year, have a look at the range on the website.
(Apologies to all my family & friends also for slightly spoiling the surprise)!
#coeliac #coeliacdisease #coeliaclife #coeliacuk #glutenfree #guthealth #guthealthuk #glutenfreerecipes #glutenfreechristmas #glutenfreelife
We have a very special family wedding coming up on Saturday. The bride & groom have asked guests to test daily beforehand.
A week ago we would not have needed to do this or indeed have a PCR test booked for tomorrow, but we are all experiencing a ‘wake up’ call. Covid-19 has unfortunately not gone away!
Many people including myself, are looking forward in December to Xmas parties ✅ & are hosting a decent size family Christmas with our new son-in-law joining us, but we need to double up on Covid safety precautions to keep ourselves & others safe.
If this means lateral flow tests before events, so be it. Kits are usually free of charge & it takes minutes.
It’s a small inconvenience, but with the unknown surrounding Omicron at present, a necessary one.
Are you planning to test before attending your Christmas party or family celebrations, do let us know?
#covid #covid_19 #covidwedding #covidweddings #covidweddingplanning #christmas2021 begoodtoyourgut
In the 90s & early millennium, I worked as part of a Head & Neck cancer multidisciplinary team at Chase Farm hospital.
During that time, I saw many patients in both the early & advanced stages of their disease. It made an enormous impact on me as the treatments were often life saving, but at the same time brutal.
Some patients ended up with a laryngectomy &/or having a feeding tube placed to provide essential nourishment & hydration. Many unfortunately died.
What was often evident among this group of patients, some of which we followed up for years, was a history of alcohol abuse, often in association with smoking.
For some, this pattern continued throughout their treatment. I never knew anyone could or indeed would, administer alcohol down their feeding tube, but we recognised this was happening on all too many occasions.
The evidence that alcohol can cause head and neck & several other types of cancer is pretty indisputable.
Personally like many others, I enjoy a glass or two of wine at the weekend. I also know that alcohol even in small quantities has negligible health benefits & sadly moderate/excess drinking can have a devastating effect on our risk of developing head and neck cancers.
Do have a read of our infographic to learn more & let us know what you think? Let’s all be a little more ‘drink aware’ as we approach the festive season & that certainly includes me!
(Please note this post focussed on the risk of cancer particularly head & neck, but there are many other health risks associated with alcohol excess).
#cancer #cancerawareness #headandneckcancer #alcoholawareness #macmillancancersupport #dietitian #londondietitian
Its long overdue, but our latest blog on the ‘Management of Diverticular disease’ is now up on the website.
Diverticular disease is very common as we get older & often causes absolutely no problems at all.
We discuss in the blog & infographic, how to reduce the risk of developing both the condition & also diverticulitis (when the diverticula become inflamed). A high fibre diet with adequate fluid is cornerstone to this.
The @ryvitauk app is an effective & simple way of checking how much fibre you are having during the day. We are aiming for 30 grams daily.
We also clear up the confusion regarding why your GP may prescribe a very different type of diet (fluid/low fibre), for a few days to allow your gut to rest during an attack of diverticulitis.
Diverticulitis is a medical condition that needs to be discussed with your GP, Gastroenterologist or Colorectal Surgeon.
So if you have diverticular disease & develop any of the symptoms of more severe infection as detailed in the blog, please contact your medical practitioner.
The information contained in this infographic post or on our website, are not intended to replace medical advice & an accurate diagnosis is always essential.
#diverticulardisease #diverticulitis #highfibre #highfibrediet #dietitian #londondietitian #digestivehealth #digestivesystem
Sunday lunch at Little House @sohohouse earlier today whose staff looked after us so attentively.
Nothing I enjoy more than some family time 😇🥰 with these little (& bigger) guys.
Hope you had a fun Halloween Sunday.
#halloween #sohohouse #sohohouselondon #familytime #family #grandsons #grandsonsrock💙
It’s almost the end of National Cholesterol month, but it’s never too late to think about whether we should be arranging to have our cholesterol level checked, particularly if you have any risk factors.
These include increasing age, obesity, lack of exercise, alcohol, smoking & a poor diet. I get mine measured annually because of being 60+.
We need cholesterol to stay healthy. We need it for digestion, to make Vit D & to produce hormones. Its only when it gets too high, that it can sometimes lead to health problems.
Excess cholesterol can clog up our arteries without any clear sign that it is happening. This will eventually put a strain on the heart, causing it not too work as effectively. It can potentially lead to a heart attack or stroke if left unchecked.
Sometimes our genes cause us to develop a high cholesterol, this is called Familial Hypercholesterolaemua (FH) & it occurs irrespective of diet & lifestyle.
For the majority of people, we can actively reduce our cholesterol level, by exercising more, drinking less alcohol, giving up smoking & eating less red & processed meats, full fat dairy products, butter/ghee, goose fat, coconut oil & creams.
Please have a look at our infographic to learn more about the composition of cholesterol (the good & bad parts) & learn more how adopting some simple lifestyle measures can help a great deal in keeping our cholesterol level under control.
Have a great weekend.
@the_bhf @heartukcharity @charityheartuk #healthydiet #healthylifestyle #plantbased #plantbaseddiet #activelifestyle
Attention all miniature schnauzers, there is a waiting list for most good North London groomers at present, hence the eyebrows!
My ‘day bed’ arrived today & not before time with my first winter rapidly approaching.
I am still not giving up on ‘her’ lap entirely, but know I have to compromise a little as ‘her indoors’ chair is not that big & if I am really honest, ‘she’ is not getting any smaller.
Wondering when the @hampstead heath schnauzer walks will resume.. do DM if you know?
Happy Wednesday fellow miniature schnauzers 🐕🦺 !
#minatureschnauzer #schnauzer #schnauzersofinstagram #schnauzerpuppy
After the dark days & lockdowns of 2020/21, it was marvellous to head out for afternoon tea @fortnums with my youngest daughter.
We had successfully purchased my ‘mother of the bride’ outfit in advance of her forthcoming Christmas wedding, so we were definitely in the mood to celebrate! Fortnums did not let us down.
The food & service were absolutely exemplary & we were actively encouraged to have regular ‘top ups’ from their exquisite range of teas, finger sandwiches & super delicious cakes & pastries. 2 hours of sheer Fortnum bliss whilst seated in their very comfortable & moreover gracious Diamond Jubilee Tea Salon.
Not the cheapest London tea venue, but certainly one of my favourites.
#fortnumandmason #afternoontea #afternoontealondon #dietitian #londondietitian #begoodtoyourgut.co.uk
#fortnums
The days are getting shorter & although I love autumn - leaves turning golden, misty mornings, pumpkins & Strictly on TV.
There is however increasingly less daylight, which means we could well be experiencing a level of Vitamin D deficiency.
We may not even notice it, unless it becomes very severe, but it can lead to muscle weakness, fatigue, mood changes & very importantly our bones maynot be as strong as we need them to be.
As our recent post highlighted World Osteoporosis Day & autumn is now well & truly upon us, we have taken the opportunity to review how much Vit D we need at different life stages, how this is effected by the seasons & where we actually get it from.
Disclosure, it’s not found in many foods!
We need Vit D & a diet with adequate calcium to build & maintain strong bones without which fractures can occur more readily.
Do have a read of our infographic & let us know if you are taking a Vit D supplement at present or whether you are considering doing so after reading the facts tonight?
Happy Sunday & have a great week ahead.
#vitamind #vitaminddeficiency #vitamind3 #osteoporosis #osteoporosisprevention #calcium #dietitian #londondietitian #begoodtoyourgut .co.uk
Our genes play an important role in whether we develop osteoporosis during our lifetime.
Lifestyle factors such as our diet, exercise & alcohol consumption can all influence the rate of bone loss as we age.
A diet rich in calcium, protein & Vit D & avoiding severe weight loss diets can all play a part in the prevention of the disease.
It is recommended that adults consume a minimum of 700mg of calcium rich foods daily & 1000mgs if you have osteoporosis.
This is usually possible with a varied diet, but where it is not, a calcium supplement may be appropriate.
Always discuss any supplementation with your GP or a healthcare professional & take no more than 1500mgs of calcium daily (& no more than 500mg of elemental calcium at one go).
Hope you find the content of our infographic acknowledging World Osteoporosis Day helpful.
#osteoporosis #osteoporosisprevention #bonehealth #healthybones #calcium #vitamind #dietitian #londondietitian #begoodtoyourgut.co.uk
Testimonials
What our clients have to say
I was initially referred to Mrs Shepherd following a diagnosis of IBS in 2012. At that time she introduced me to a low fermentable carbohydrate (FODMAP) diet which was a complete revelation. Within a three month period, I noticed a significant improvement in all of my symptoms and, with Mrs Shepherd’s professional expertise and guidance, […]DC
Teacher
Sian was my saviour through my treatment. She instilled so much confidence in me that I followed her advice on foods I could and could not eat. She is a professional and knowledgeable in her trade, her service was impeccable. I had regular consultations with Sian who also worked closely with Dr Karp, my oncologist. We were overwhelmed that my bloods were good, including my iron levels and blood cells. This was due to changes in my diet.SM
Higher Education Tutor
It was lovely to meet you today. I was so excited for your information that I instantly installed the ap. You have given me great hope and I feel it will work. You have such a wonderful way of doing your job and sympathising with what I am going through. Having met many doctors with my symptoms, I feel there is finally light at the end of the tunnel. I am just grateful Dr Miller recommended you.JS
Company Director
I visited Sian after being recommended by a gastroenterology consultant I have a non alcohol fatty liver. After my first session with Sian she introduced the idea that the cause may be that I binge eat. Having the open, honest and calming conversation with Sian really opened my eyes to my eating habits. She recommended a programme for me to improve my liver health and I now feel so much better. Thank you Sian for your coaching.CP
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