Saira Nutrition

27/10/2025

I am Back! 🎉

After several weeks of trying to regain access to my page (still not sure if I was hacked or not!), I am finally back - and ready to start posting weekly again!

Since I have welcomed lots of new connections recently, I thought this would be the perfect time to reintroduce myself.

👋 I am Saira, a Nutritionist specialising in weight loss and helping people build healthier, more balanced habits around food. My goal is to empower individuals to make changes that improve their lifestyle, while still enjoying the foods they love.

For me, nutrition isn’t about strict rules or “perfect eating.” It’s about creating sustainable routines that support both body and mind.

Over the past 4 years, I have worked with people who struggle with everything from skipping meals and relying on convenience foods, to emotional eating after long, stressful days. I especially enjoy supporting clients with practical, realistic weight loss strategies - approaches that boost energy, focus, productivity, and long-term wellbeing without restriction or guilt.

Outside of work, you will usually find me out walking, trying new restaurants and recipes, or unwinding with a board game or movie. 🎲🍸🎬

Since there are so many new faces here, I would love to get to know you too!

💬 What do you do - and what’s one thing that keeps you energised during the working day?

Drop a comment below - I would love to connect further!

27/08/2025

🚨 Final spaces left! 🚨

Tired of:
❌ Yo-yo dieting
❌ Emotional eating
❌ Feeling stuck with your weight

It doesn’t have to be that way.

💡 Join our 12-Week Online Weight Management Group

📅 Starts Thursday 25th Sept, 6:30pm

What you’ll get:
✔ Live weekly sessions with Saira (Nutritionist)
✔ Supportive WhatsApp group
✔ 3 personalised 1:1 coaching calls
✔ Email support
✔ Summary resources emailed after each session
✔ Judgment-free zone focused on realistic, lasting change
✔ Follow-ups at 6 & 12 months

This is not a diet.

It’s a fresh start - for food, body, and mind.

💬 Comment “change” and I will send you the details.

15/08/2025

Had an amazing time at the Women in Business Big Show 2025 last week! 💥

It was such a busy, inspiring day filled with great conversations, new connections, and so much positive energy. Some highlights:

💬 Gave a talk on healthy eating for business owners

🎙 Got interviewed for a podcast by Your Video Team

🤝 Took part in speed networking

🌟 Met so many brilliant women in business

What really stood out was how supportive everyone was - not just focused on growing our own businesses, but on helping each other and our clients too.

It was also lovely to meet Lauren Sullivan, the first woman MP for Gravesham, and hear her championing women in business.

Huge thanks to Sian Murphy for putting on such a fantastic and empowering event! 💛

The Women In Business Radio Show

13/08/2025

🔍 Food Labels Webinar
🗓 Wednesday, 20 August 2025
🕢 7:30pm– 8:20pm
📍 Online event

Do food labels leave you feeling confused? You're not alone. Join me for a 50-minute webinar designed to help you make sense of food packaging and make healthier, more informed choices.

🎯 What to expect:

• A clear breakdown of how to read and understand food labels
• Guidance on spotting misleading claims
• Live Q&A opportunity
• A summary of the session emailed to you within 48 hours

Whether you're shopping for your family or focusing on your personal health goals, this session will equip you with practical knowledge you can use right away.

👉🏽 Sign up today and take control of your food choices!

This is a Food Labels Webinar. By the end of this webinar, you will have better knowledge and understanding on how to read food labels. This can help you to make healthier choices and remove some of the confusion presented by misleading claims.

01/08/2025

Got back from a week in Egypt last week - sun, family time, and plenty of fries. I also had chocolate with breakfast and moved a lot less than usual... and I felt zero guilt.

Some habits stuck (hydration, 3 meals a day, fruit). Others didn’t - and that’s okay. It was a
break. I even did my food shop list and meal plan at the airport on the way home 🙌🏽

If you’re back from a trip and feeling a bit “off track” here’s how I reset - no extremes, just
small shifts:

✅ Start with structure, not restriction
Get back to your regular meal routine - no skipping meals, no crash diets.

✅ Prioritise hydration + movement
A big glass of water and a short walk can go a long way for your energy and mindset.

✅ Plan your next 3 meals (not the whole week)
Don’t stress about the whole week. Just focus on a few balanced meals to rebuild
momentum.

If you’re just coming back from a break, give yourself some grace. Start small. Stay consistent. That’s where the real progress happens.

👉🏽 Need help getting back into a routine? Drop a 🍉 in the comments and let’s chat.

25/07/2025

3 Things To Do If You Struggle With Food Guilt While Losing Weight

Food guilt can really hold you back - but you can shift your mindset and keep moving forward:

✅ Practice mindful eating
Pay attention to your hunger and fullness cues. Avoid distractions while you eat to enjoy your food more and naturally eat less.

✅ Allow yourself your favourite snacks
Whether it’s chocolate or ice cream, enjoy them now and then - without guilt. Strict restriction often leads to stronger cravings and overeating later.

✅ Be kind to yourself
One meal out or ordering takeaway doesn’t ruin your progress. Enjoy it fully, then get back on track the next day.

Weight loss is a journey - kindness and balance are your best tools.

Need support? Comment below or email me "HELP" and we can have a chat.

23/07/2025

Episode 3 of my new podcast Nourish and Flourish is here…featuring actress and content creator Anoushka Chadha 🎙️💜

Watch on YouTube: https://youtu.be/BtLf3whOjJU?si=OZHOQSmjXz45eZAq

Listen on Apple Podcasts: https://podcasts.apple.com/gb/podcast/anoushka-chadha/id1825937605?i=1000718568026

Listen on Spotify: https://open.spotify.com/episode/02YJNdDUxwPdHKBIttfshR?si=UBQsptbNTpOuYqkhAdBHjA

Listen on Deezer: https://link.deezer.com/s/30yjlbDjZXmIWxolZTnsV

Listen on Amazon Music: https://music.amazon.co.uk/podcasts/e932fa1d-2bb8-4e9d-b43f-9b25811aaa25/episodes/9a68b3b8-fc49-4c85-a090-e20c11a27bca/nourish-flourish-anoushka-chadha

Let me know your thoughts below 👇🏽

From on-set meals to viral food trends, actress and content creator Anoushka Chadha joins me to unpack what wellness really looks like in the spotlight. We’r...

20/07/2025

Looking forward to delivering a talk at The Women In Business Radio Show on 7th August 🙌🏽

Come listen to Saira Mashru from Saira Nutrition this August 7th at as she shares:
"Take Control of Your Food – Take Control of Your Business"

Learn how small, sustainable changes in your eating habits can boost focus, reduce stress, and give you back control—both in life and in business.

Saira is a Registered Associate Nutritionist who believes in balance, not restriction, and supports change in a way that works with you, not against you.

✨ Get the chance to feel better, think clearer, and thrive! Register here, https://WIBBS2025.eventbrite.co.uk

16/07/2025

Episode 2 of my new podcast Nourish and Flourish is here…

Watch on YouTube: https://youtu.be/Fj_4eJ67Qwg?si=Ic_diMvEo5UAgLKQ

Listen on Spotify: https://open.spotify.com/episode/52iJtmMB0IeFphx42R3yXC?si=q46bl4LIRWigOo34Vm1-aA

Listen on Apple Podcast: https://podcasts.apple.com/gb/podcast/dj-shraii/id1825937605?i=1000717474837

Let me know what you think below 👇🏽

In this episode of Nourish and Flourish, DJShraii joins me to talk about the connection between music, energy, and wellbeing. We explore how he stays fuelled...

11/07/2025

Is your weight affecting your confidence, causing pain, or keeping you up at night?

You’re not alone.

Here are 3 tips for healthy, sustainable weight loss:

1⃣ Eat regular meals 🕣
Skipping meals often leads to impulse snacking and overeating. Keeping a steady routine helps regulate hunger, energy, and blood sugar levels.

2⃣ Balance your plate 🍽️
Aim for a quarter protein, a quarter wholegrain starchy carbs, and half vegetables or salad. This supports fullness, nutrition, and steady weight loss.

3⃣ Eat mindfully 💬
Sit down without distractions like your phone or laptop. Notice the taste, smell, and texture of
your food - it helps with portion control and satisfaction.

✨ If you would like more support on your weight loss journey, comment “HELP” below.
You don’t have to do this alone.

09/07/2025

🌿 Big News! 🌿
Episode 1 of my brand new podcast Nourish and Flourish is officially live! 🎉

🎥 Watch on YouTube: https://youtu.be/EqdbG8dIJTw?si=qPALYqM6CNvR8PM4

🎧 Listen on your favourite platform:

Spotify – https://open.spotify.com/episode/5jj1m9k50wSpyMaBYClqlQ?si=tHBy9V6lSrCn8Op3WjxBpg

Deezer – https://link.deezer.com/s/30qkEblA3ElJjbsbQvig6

Amazon Music – https://music.amazon.co.uk/podcasts/e932fa1d-2bb8-4e9d-b43f-9b25811aaa25/episodes/ae1677d3-ac2a-45e9-b77b-ff1769577dbb/nourish-flourish-meet-saira-mashru

I'd love for you to tune in and let me know what you think in the comments 💬

Thank you so much 💜

This is the episode where it all begins. My story, my purpose, and why your relationship with food is about so much more than what’s on your plate.

04/07/2025

You’re Not Lazy - You’re Exhausted.

For a long time, I thought I was just unmotivated because I wasn’t working on my business 24/7 or studying non-stop. But the truth? I was burnt out.

I had been pushing so hard that I lost balance - quality sleep, nourishing meals, movement,
connection, and real rest

Eventually, I realised something important:
Rest isn’t a weakness - it’s essential.

When I give myself permission to slow down, I actually become more productive. I have the
energy to cook real meals, move my body, connect with people I care about, and just
breathe.

So if this sounds like you, please know:
👉 You’re not broken.
👉 You’re not lazy.
👉 You’re just tired - and that’s okay.

Your wellbeing is the foundation of everything you do.

💬 Comment “rest” if you needed this reminder today.