Cindy Woolley RD

24/10/2025

High protein, high fibre breakfast idea, providing around 25-30g of protein - helping you feel fuller for longer 👍
➡️seeded bagel with peanut butter
➡️greek yogurt with a handful of berries & crushed almonds

20/10/2025

04/10/2025

Hi all. I'm taking a short break from freelance for the next week. Please feel free to still message me & I'll reply upon my return 😊

01/10/2025

HEART UK have some great resources on how to make positive dietary changes to lower your cholesterol

Did you know that 1 in 2 adults in the UK have high cholesterol? It’s more common than you think — but that doesn’t mean it has to be out of your control.

Be the boss of your cholesterol and take charge of your health with small, manageable changes that can make a big difference — from eating heart-friendly foods and staying active, to checking in with your GP. Knowing your numbers is the first step toward feeling your best.​

To mark National Cholesterol Month, throughout October, we’ll be sharing lots of advice and resources to help you take control of your cholesterol: https://www.heartuk.org.uk/national-cholesterol-month/NCM25

01/10/2025

Can't believe it's October already! 🎃

🎃🍎 WHAT'S IN SEASON IN OCTOBER? ⁣
⁣
This World Vegetarian Day, we wanted to share all of the delicious seasonal produce available here in the UK this month! It's all in a handy infographic for you to share with your patients & clients!😀
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💚 Leeks: 1 medium leek = 1 portion⁣
⭐ High in vitamin B6
⭐ Source of folate
⭐ Source of thiamine
⁣
🍎 Apples: 1 medium apple = 1 portion
⭐ High in fibre ⁣
⭐ Contains potassium
⭐ Contains vitamin C
⁣
🎃 Pumpkin: 3 heaped tbsp (cooked) = 1 portion⁣
⭐ Contains vitamin A⁣
⭐ High in fibre
⭐ Contains vitamin C⁣
⁣
🍐 Pears: 1 medium pear = 1 portion⁣
⭐ Contains vitamin K1
⭐ High in fibre ⁣
⭐ Contains potassium
⁣
🥄 Swede: 3 heaped tbsp (cooked) = 1 portion⁣
⭐ Source of vitamin C⁣
⭐ High in fibre
⭐ Contains vitamin A ⁣
⁣
⚫ Blackberries: 9-10 blackberries = 1 portion⁣
⭐ High in fibre ⁣
⭐ Source of vitamin E⁣
⭐ Source of folate ⁣
⁣
🍃 Other fruit & veg in season this month include: Aubergine, Beetroot, Broccoli, Brussels Sprouts, Butternut Squash, Carrots, Cauliflower, Celeriac, Celery, Chestnuts, Chicory, Chillies, Courgette, Cucumber, Elderberries, Kale, Lettuce, Marrow, Onions, Parsnips, Peas, Potatoes, Radishes, Rocket, Runner Beans, Spinach, Spring Greens, Spring Onions, Summer Squash, Sweetcorn, Swiss Chard, Tomatoes, Turnips, Watercress, Wild Mushrooms, Winter Squash⁣
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03/09/2025

Good news 👍.

Energy drinks (including sugar free ones) can contain as much as 160mg of caffeine per can. Daily maximum caffeine advice for adults is no more than 400mg a day.
Exceeding this amount could lead to side effects such as heart palpitations, poor sleep, anxiety & gut related issues.

These drinks also contain around 55-60g of sugar per can (approx 13-14 tsps) 😲. Government recommendations for 'free sugar' for adults & children 11+ years, should be no more than 30g a day (approx 7tsps).

Here is a link to find out more about free sugars
https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/sugar-salt-and-fat/free-sugars

Health and Social Care Secretary Wes Streeting said he was acting on concerns for children's health.

02/09/2025

Did you know vitamin C helps to absorb Iron. Spinach + Strawberries or Raspberries or Tomotoes ✔️

🌿🍓WHAT'S IN SEASON IN SEPTEMBER? ⁣⁣
⁣⁣
It's & what better way to kick off the month with a look at all of the delicious seasonal produce available here in the UK this month!🍅🥣 Remember, seasonality matters when shopping for locally grown fruit & veg, as out-of-season local products will often need heated greenhouses to grow🔥🌱 ⁣
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🌱 Celery: 3 celery sticks = 1 portion⁣⁣
⭐ Source of potassium ⁣⁣
⭐ High in fibre ⁣⁣
⭐ 95% water⁣⁣
⁣⁣
🍅 Tomatoes: 1 medium Tomato = 1 portion ⁣⁣
⭐ High in fibre ⁣⁣
⭐ Source of vitamin C⁣⁣
⭐ over 90% water ⁣⁣
⁣⁣
🧡 Butternut Squash: 3 heaped tbsp (cooked) = 1 portion⁣⁣
⭐ Source of vitamin E⁣⁣
⭐ High in vitamin A⁣⁣
⭐ Source of vitamin C⁣⁣
⁣⁣
❣️Raspberries: 20 raspberries = 1 portion⁣⁣
⭐ High in vitamin C⁣⁣
⭐ High in fibre ⁣⁣
⭐ Source of Folate ⁣⁣
⁣⁣
🥗 Spinach: 1 cereal bowl = 1 portion⁣⁣
⭐ High in vitamin C⁣⁣
⭐ High in folate ⁣⁣
⭐ High in vitamin K ⁣⁣
⁣⁣
🍓Strawberries: 7 strawberries = 1 portion⁣⁣
⭐ High in fibre ⁣⁣
⭐ High in vitamin C⁣⁣
⭐ High in folate ⁣⁣
⁣⁣
🍆 🥦 Other seasonal fruit & veg include: Blackberries, Damsons, Pears, Plums, Rhubarb, Aubergine, Beetroot, Broccoli, Brussels Sprouts, Carrots, Cauliflower, Celery, Courgettes, Chicory, Chillies, Cucumber, Garlic, Kale, Kohlrabi, Leeks, Lettuce, Mangetout, Marrow, Onions, Parsnips, Peas, Peppers, Potatoes, Pumpkin, Radishes, Rocket, Runner Beans, Samphire, Sorrel, Spring Greens, Spring Onions, Sweetcorn, Swiss Chard, Tomatoes, Turnips, Watercress, Wild Mushrooms⁣⁣
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27/08/2025

Do you struggle to lose weight? Some foods can appear healthy but still be very energy dense.

26/08/2025

Do you struggle with IBS symptoms including:

Abdominal pain
Bloating
Wind
Cramping
Diarrhoea
Constipation

Although IBS symptoms don’t result in physical damage to the gut (unlike some other gut disorders) they can still lead to a significant impact on quality of life.

IBS is managed by 1st & 2nd line approaches. (Diet & lifestyle and The Low Fodmap Diet)

I have decided to set up some group online sessions to talk through first line advice. Group sessions are another approach, which can not only be affordable for some, but provide an environment where you do not feel alone in managing IBS day to day. Groups will be kept small to encourage interaction if wanted.

Sessions will be charged at £35.00 per person and will be 1 hour. I will cover the following areas:

➡️What is IBS
➡️Causes of IBS
➡️Red flags
➡️Medications
➡️Diet
➡️Lifestyle
➡️An overview of the Low Fodmap Diet

Do not suffer in silence. Contact me today to book your space.

https://www.cindywoolleyrd.co.uk/

05/08/2025

Ooh blackberries , I do like these with my overnight oats 😋

☀️ WHATS IN SEASON IN AUGUST! ⁣ ⁣
⁣
Here's a snapshot of the seasonal fruit & veg here in the UK that can be incorporated into your sustainable diet & recommended to your patients & clients this month👇 ⁣⁣
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🌱 Mangetout: 22 mangetout = 1 portion ⁣⁣
⭐ High in fibre⁣⁣
⭐ High in vitamin C⁣⁣
⭐ Source of thiamine ⁣⁣
⁣⁣
🖤 Blackberries: 9-10 blackberries = 1 portion⁣⁣
⭐ Source of vitamin E ⁣⁣
⭐ Source of Folate ⁣⁣
⭐ High in fibre ⁣⁣
⁣⁣
🍃 Rocket: 1 cereal bowl = 1 portion ⁣⁣
⭐ High in folate ⁣⁣
⭐ Source of calcium ⁣⁣
⭐ High in vitamin K⁣⁣
⁣⁣
🌽 Sweetcorn: 1 cob = 1 portion ⁣⁣
⭐ Source of potassium ⁣⁣
⭐ Source of phosphorus ⁣⁣
⭐ High in fibre ⁣⁣
⁣⁣
🍄 Mushrooms: 14 button mushrooms = 1 portion ⁣⁣
⭐ High in vitamin B5 ⁣⁣
⭐ High in selenium ⁣⁣
⭐ High in fibre ⁣⁣
⁣⁣
🍑 Plums: 2 medium plums = 1 portion ⁣⁣
⭐ High in fibre ⁣⁣
⭐ Source of potassium ⁣⁣
⭐ 84% water ⁣⁣
⁣⁣
🍒 🥦 Other seasonal fruit & veg include: Blackcurrants, Cherries, Damsons, Greengages, Loganberries, Raspberries, Redcurrants, Rhubarb, Strawberries, Aubergine, Beetroot, Broad Beans, Broccoli, Carrots, Cauliflower, Chicory, Chillies, Courgettes, Cucumber, Fennel, French Beans, Garlic, Kohlrabi, Leeks, Lettuce, Marrow, Parsnips, Peas, Peppers, Potatoes, Pumpkin, Radishes, Runner Beans, Samphire, Sorrel, Spring Greens, Spring Onions, Summer Squash, Sweetcorn, Swiss Chard, Tomatoes, Watercress⁣⁣
⁣⁣

12/07/2025

We are seeing more and more social media posts about weight loss injections, which include positive and not so positive reviews.

Names such as Ozempic, Wegovy and Monjero, Saxenda may all sounds familiar. These weight loss medications are used in both Type 2 Diabetes and Obesity Management.

The main way these weight loss injections work is by mimicking naturally occurring gut hormones, which help to regulate appetite and feelings of fullness. These medications slow gut transit time, so satiety is prolonged thus resulting in eating less. They also work on the brain to reduce food cravings.

I am definitely pro weight loss injections and see what a difference they can make to people lives who have been struggling with weight for many years - despite diet and lifestyle changes. I feel what is still lacking though is diet and lifestyle support alongside for long term success.

If medications are provided via a specialist weight management team, then it is very likely that individuals will obtain dietetic support alongside. With strict criteria and long NHS waits though, many people are turning to private organisations to purchase. There may be some private organisations who also offer multidisciplinary support, which is great, but many don’t!

As a dietitian, obviously I consider the dietary side of things very important. Due to these medications reducing appetite, often the amount eaten is greatly reduced - with some people consuming as little as 1 meal a day. The risks of this, is that people may not be getting all of the nutrients they require for a healthy balanced diet. As well as a reduction in overall energy, macronutrients (protein, carbs, fats) and micronutrients (vitamin and minerals) intakes may be reduced.

Evidence has shown that people can lose as much as 30-40% of lean muscle mass when taking weight loss injections, so ensuring adequate protein in the diet is essential to avoid muscle mass breakdown, especially as we age. Lean muscle mass also helps to increase metabolism. In addition, physical activity (including strength training) can help to reduce risk of breakdown.

Fibre is another important nutrient, as it helps to support gut health, with benefits to mental health, digestion, immunity and weight management.

If you are taking a weight loss medications and would like support with the diet side of things, please feel free to contact me. I would be happy to check over your diet for balance and to ensure you are not at risk of any nutritional deficiencies.

05/07/2025

Have you heard of ARFID?