Dietitian and Nutritionist

19/03/2024

Eating out: Lighter Options for Weight Loss

Eating out: Lighter Options for Weight Loss

01/11/2023

🌱🏥 Happy World Vegan Day! Let's talk about the amazing health benefits of a well-planned vegan diet. 🍏💪

Heart Health: Vegan diets are often lower in saturated fats and cholesterol, which can help reduce the risk of heart disease. 🫀

Weight Management: A vegan diet is naturally lower in calories and high in fibre, making it easier to maintain a healthy weight. 🏋️‍♀️

Improved Digestion: Plant-based diets are rich in fibre, promoting healthy digestion and reducing the risk of digestive disorders. 🌾

Reduced Risk of Type 2 Diabetes: Studies show that vegans have a lower risk of developing type 2 diabetes due to improved insulin sensitivity. 🩸

Lower Blood Pressure: The potassium-rich nature of many vegan foods can help regulate blood pressure and reduce hypertension. 🌽

Clearer Skin: A varied vegan diet can lead to clearer, healthier skin thanks to the absence of dairy and reduced consumption of processed foods. 🌞

Longevity: Research suggests that vegans may live longer, healthier lives with a lower risk of chronic diseases. 🕰️

Embrace the power of plants and invest in your long-term health! Your body will thank you. 🌿❤️

17/10/2023

12/10/2023

Are you going through menopause or know someone who is? 🌅 It's a transformative phase in a woman's life, and your diet plays a crucial role in how you feel during this time. Let's talk about how you can use food to help ease the transition and thrive in the menopausal journey. 🌸

Fruits and Veggies: Load up on colorful fruits and vegetables packed with antioxidants. They can help reduce hot flashes and provide essential nutrients. 🍎🥦
Protein: Incorporate lean protein sources like poultry, fish, and plant-based options like tofu or legumes. Protein helps maintain muscle mass and metabolism. 💪🍗
Whole Grains: Opt for whole grains like quinoa, brown rice, and oats. They provide sustained energy and can help with mood swings. 🌾🍚
Healthy Fats: Don't shy away from good fats like avocados, nuts, and olive oil. They support brain health and can alleviate mood swings. 🥑🌰
Calcium and Vitamin D: Menopause can affect bone health. Ensure you're getting enough calcium (dairy, fortified foods) and vitamin D (sunlight, supplements). 🥛☀️
Hydration: Stay well-hydrated! Water and herbal teas are your friends in dealing with night sweats and dry skin. 💧🍵
Limit Sugar and Caffeine: Excess sugar and caffeine can worsen menopausal symptoms. Go easy on these for a smoother transition. 🍰☕
Remember, everyone's experience is unique, and consulting a healthcare professional or nutritionist is a great idea for personalized guidance. 💬

Menopause is a time of transformation, and nourishing your body with the right foods can make the journey much smoother. If you would like to learn more about how you can improve your diet during this transitional time then please get in touch.

21/08/2023

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06/01/2023

For many of us it may have been the first “normal” Christmas since the pandemic, and maybe you overindulged a little bit this year to make up for it.

Do you usually start the New Year with the best intentions when it comes to diet? Maybe you finally want to reach your ideal weight or feel confident in your favourite outfit. Unfortunately research has shown that 64% of people have given up on their New Year’s resolutions by the end January.

If you have put on a few pounds over Christmas, or during the pandemic and are looking to kickstart the new year with some weight loss then read my latest blog post available at www.dietitianandnutritionist.co.uk (link in bio ⬆️)

02/01/2023

Well it’s better late than never as we have already had one whole day of 2023.

Have you decided on any resolutions? Does anyone ever keep these?
In my house we don't do resolutions but we are making a few changes that we know are realistic and will be long lasting.

If you have a nutrition goal this year, then remember that making positive changes doesn't mean you have to turn your entire world around so you won’t be able to manage your diet and life with your family and lifestyle. Even just three small changes can make a HUGE impact. In fact, one change can also be enough.

It could be as simple as :

Eat breakfast every day

Have at least one piece of fruit a day

Try using more vegetables in your every day recipes

Meatless Monday

Try meal planning

Have the kids “in charge” of one meal a week

So think about it, what is one change that you and your family can implement that will make a huge impact on your year to come? I’d love to hear them.

Happy New Year!

Caroline :)

01/11/2022

Happy world vegan day!

If you are thinking about going vegan but not sure where to start, take a look at my blog post “healthy eating as a vegan” link in bio ⬆️

26/10/2022

With food costs at an all-time high, eating healthy food may be less of a concern than keeping the shopping bill down, but by trying to eat more plant-based foods it is possible to do both.

An Oxford study found that in the UK, a fully vegan diet reduced food costs up to one-third, with vegetarian diets a close second

Plant proteins – like beans, lentils and tofu – are generally the cheapest way to get protein, and because they’re lower in saturated fat than meat, they’re a great choice for your heart health too.

18/10/2022

16/10/2022

Whole grains include all parts of the grain, with nothing removed. Examples of whole grains include brown rice, quinoa, rolled oats, wholegrain barley and rye and whole wheat.

Whole grains are also sources of antioxidants which are natural chemicals with anti-inflammatory properties. These have anticancer and cardioprotective properties.
Whole grains are rich in fibre, protein, vitamins, minerals and essential fats. They may help to reduce the risk of heart disease, certain cancers, type 2 diabetes and with weight management.

Practical tip: Swap refined starchy foods such as white bread, rice and pasta for whole grain alternatives such a brown rice, quinoa and bulgur wheat.