Cindy Woolley RD

01/11/2025

WHAT'S IN SEASON IN NOVEMBER? 🥕⁣
⁣
Take a look ⬇️ at all of the delicious seasonal produce available here in the UK this month, perfect ingredients for warm, comforting soups & stews 🍲⁣ Share this handy infographic with your patients & clients
⁣
🥕⁣ Carrots: 1 portion = 3 heaped tbsp⁣
⭐ High in fibre⁣
⭐ High in vitamin A⁣
⁣⁣⁣
🍴 Jerusalem artichoke: 1 portion = 80g⁣
⭐ High in fibre⁣⁣
⭐ Source of potassium⁣
⁣⁣⁣
🌱 Watercress: 1 portion = 1 cereal bowl⁣
⭐ Source of calcium⁣
⭐ Source of vitamin B6⁣
⭐ Source of folate⁣
⁣⁣⁣
🍴 Cranberries: 1 portion = 80g⁣
⭐ Contains copper⁣
⭐ High in fibre⁣⁣
⭐ Source of vitamin C⁣
⁣⁣⁣
🍆 Aubergine: 1 portion = 1 third of an aubergine⁣
⭐ High in fibre⁣⁣⁣
⭐ Contains potassium⁣
⭐ Contains vitamin K⁣
⁣
⁣ 🍏 Apples: 1 portion = 1 medium apple⁣⁣
⭐ High in fibre⁣⁣⁣
⭐ Contains potassium⁣⁣
⭐ Contains vitamin C⁣⁣
⁣
🍃 Other fruit & veg in season this month includes: Beetroot, Brussels Sprouts, Butternut Squash, Cabbage, Cauliflower, Celeriac, Celery, Chestnuts, Chicory, Elderberries, Kale, Leeks, Onions, Pears, Parsnips, Potatoes, Pumpkin, Swede, Swiss Chard, Turnips, Wild Mushrooms, Winter Squash⁣
⁣⁣⁣

01/11/2025

27/10/2025

As we come towards the end of , here is a great FREE smart shop resource from HEART UK, to help people trying to lower their cholesterol ❤️

Ready to make every aisle a heart-healthy choice? Introducing Cholesterol SMART shopping – HEART UK’s ultimate guide to navigating your food shop with confidence.

Whether you’re in-store or shopping online, this guide is packed with practical tips to help you spot, check, and select foods that support your cholesterol-lowering goals.

Your SMART guide makes it easy to shop with your heart in mind. Make healthier choices, shop with confidence, and get practical strategies and tips to shop SMART.

Take control of your cholesterol. Download your free guide today: www.heartuk.org.uk/cholesterol-smart/shop-smart

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!😀
⁣
💚 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⁣
⁣
⁣

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🔥🌱 ⁣
⁣⁣
🌱 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⁣⁣
⁣⁣

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/