Raphaela Dyer Nutrition

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Raphaela Dyer Nutrition

Raphaela Dyer is a qualified nutritionist and naturopath with a deep passion for guiding people toward
greater vitality, resilience, and long-term health.

With a background as a high-level athlete, she brings
both scientific knowledge and lived experience

26/01/2026

To finish January on a high, I am offering 30-minute nutrition consultations for only £30!

You can use this time to discuss your current diet, any questions you may have regarding current nutrition trends, supplement overhaul etc.

Why wait to improve your health?? Book now!

rdyernutrition@gmail.com

23/01/2026

The dreaded lurgy is making its rounds with people being taken down left, right and centre. Then, when you think you’ve got rid of it, the dreaded cough lingers on!

So how can we shift it??

This is when it is important to know 70-80% of immune cells are housed in the gut…

If we have a weakness in our gut, this will directly effect our immune system. So how can we support our gut health?

Probiotic foods (live bacteria):
• Natural organic Greek yogurt
• Organic Kefir
• Kimchi
• Sauerkraut

Prebiotic foods (food for our good bacteria):
• Onions
• Garlic
• Leeks
• Flaxseeds

If you are looking for more personalised nutrition support, please get in touch!
rdyernutrition@gmail.com

05/01/2026

A phrase I hear all to often this time of the year, ‘New Year, New Me’.

We then write out these lofty health goals - I want to lose 25lbs this year, cut out sugar/dairy/wheat etc and by mid-January surprise surprise, we have fallen off the wagon!

Unfortunately our health is not a quick fix… It takes time to build healthier habits that will last past the first few months of the year!

Instead of setting multiple goals start small. Ok, for the next couple of weeks I am going to increase my water consumption from 3 glasses to 5. Making it manageable and realistic is key.

Over the Christmas period we tend to drink too many alcoholic beverages, fizzy drinks, teas, coffees so start small. Proper hydration is so important!!!

If you, or someone you know is looking for additional support with their health do get in touch. Plans are tailored to your specific needs and regular check ins can be provided to keep you on track.

rdyernutrition@gmail.com

24/11/2025

I had the pleasure of running an event at Champneys Forest Mere on Saturday. Delivering a session focused on how we can support our health and immune system during the winter months!

During which we also celebrated Champneys new partnership with Viridian, who kindly provided some wonderful supplement goodies for attendees to take home. It was a great addition to the event and sparked lots of engaging conversations.

I feel incredibly fortunate to be able to run events like this. There is something special about getting a group of like minded individuals in one room, all excited to learn more about their health.

For more enquiries regarding corporate wellness/talks/events please get in touch!
rdyernutrition@gmail.com

20/11/2025

Winter wellness tip:

With the recent change in temperature, it is even more important to support our immune system to try and fend off that dreaded cold!

Did you know Vitamin C is one of the most important nutrients for daily immune support?

Try to give your system a little boost by adding some of the below foods daily.
Papaya
Kiwi
Oranges & tangerines
Lemons & limes
Strawberries
Pineapple
Red peppers (even higher than oranges!)
Green peppers
Broccoli
Brussels sprouts
Kale
Spinach
Cauliflower
Tomatoes
Cabbage

If you are looking for more personalised nutrition support, please get in touch!
rdyernutrition@gmail.com

14/11/2025

Christmas is right around the corner which means the season of overindulgence! Of course there is nothing wrong with that every now and again, but how can we support our bodies a little more during the festive period?!

Did you know that cruciferous vegetables such as broccoli, cauliflower, cabbage, brussels sprouts are great for liver detoxification… So make sure you fill your plate with these if there are on offer!

If you are interested in learning more about personalised nutrition, then please get in touch
rdyernutrition@gmail.com

07/11/2025

Friday snack to make for the weekend!

We all struggle to find healthy snacks in the super market. In the end we usually cave and get ones that taste good, but are not nutritionally dense.

This recipe is full of good fats and fiber, with a touch of sweetness for good measure.

Super Seedy Granola Bars:
135g gf rolled oats
55g almonds, walnuts, or pecans (roughly chopped)
230g dates (pitted deglet noor or medjool)
25g chia seeds
15g sunflower seeds (roasted or raw)
10g flax seeds (ground or whole)
20g shelled h**p seeds
60 ml agave nectar or maple syrup (or honey if not vegan)
65g creamy organic natural peanut butter or almond butter

Instructions:

1. Toast your oats and almonds in 175 C oven for 13-15 minutes or until slightly golden brown.
2. Blend dates in a food processor until small bits remain (about 1 minute). It should form a “dough” like consistency
3. Place oats, almonds and dates in a large mixing bowl. Add seeds and set aside.
4. Warm agave and peanut or almond butter in a small saucepan over low heat. Stir and pour over oat mixture and then mix, breaking up the dates to disperse throughout. Use a spoon to thoroughly mix.
5. Transfer to an 8×8 dish or other small pan lined with parchment paper so they lift out easily.
6. Cover with parchment and press down with something flat, such as a book, to get them packed tightly. This will help them from being crumbly.
7. Chill in the fridge or freezer for 15-20 minutes to harden.

05/11/2025

When we think of the support we get from a Nutritionist, we tend to just think of advice on food.

However, testing is a great diagnostic tool that I use frequently in my practice.

For example, blood tests to check levels of vitamin D, ferritin, active B12, cholesterol, homocysteine, the list goes on…

Then there are stool tests to determine overall gut function – what are your inflammatory levels, the ratio of good to bad bacteria, are there parasites present?

Food intolerance tests – are there certain foods that you are reacting to? Then when removed, the symptoms reduce and healing can begin.

Hormone urine testing to assess hormonal imbalances of oestrogen, progesterone, testosterone, DHEA.

Saliva tests to measure adrenal metabolites – a good indicator of stress levels…

If you would like to know more about tests I offer, please get in touch!

rdyernutrition@gmail.com

29/10/2025

Wednesday tip!

Feeling hungry shortly after eating?

It might be to do with the amount of protein in your meal…Protein is our main satiety nutrient – keeping us fuller for longer.

So make sure that every meal has a good source. Think eggs, chicken, beef, fish, beans/legumes, tofu, tempeh, cottage cheese, yogurt etc.

Simple, but effective at beating those hunger pains!

If you have any questions about nutrition, supplements or testing please don't hesitate to get in touch!
rdyernutrition@gmail.com

24/10/2025

Known to many as the sunshine vitamin. But Vitamin D is important all year round, especially moving into autumn/winter when we see the decline of sunlight…

We need vitamin D to support strong healthy bones, muscle function, lowering inflammation and of course bolstering our immune system!

It can be found in foods such as salmon, mackerel, anchovies, herring, sardines and egg yolks. However, it is difficult through food alone to get sufficient levels.

I always recommend getting your levels checked at least twice a year through a simple blood test. There are lots of online companies that offer at home finger prick tests. Or, if you have a great GP it is always worthwhile asking them first!

If your levels are low there are great supplements available, but always speak with a registered practitioner first for the correct dosing.

If you have any questions about nutrition, supplements or testing please don't hesitate to get in touch!

rdyernutrition@gmail.com

20/10/2025

Welcome to Raphaela Dyer Nutrition!

There’s so much nutrition information out there — and let’s be honest, not all of it is accurate or helpful! I have started this page to share clear, reliable, and easy-to-understand nutrition advice.

Here, you’ll find weekly tips, delicious recipes, and practical insights to help you make informed choices about your health and wellbeing.

If there’s a topic you’d like to learn more about, or if you’re looking for guidance tailored to your goals, please feel free to message me directly.

Raphaela Dyer Nutrition - Helping You Feel Your Best. One Bite at a Time! 🍏

Address

Petersfield

Telephone

+447437158041

Website

https://www.raphaeladyernutrition.com/

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