Nutrition First

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Nutrition First

Pavan Dhand - Certified Nutritional therapist

Every time you eat you are either feeding or fighting Do you need help to eat well but don't know where to start?

Do you need help thinking of healthy meal ideas? Do you need help getting the healthy body you want? And did you know the food you eat impacts your general state of health and happiness? I offer nutritional assessments to advise on general health and well being as well as weight loss advice. Please feel free to send me a message or email with any queries on pricing on offers below:

- Nutritional deficiency assessments
- Weight loss plans
- Tailored nutrition plans
- Food diary analysis
- Meal plans

I look forward to helping you achieve your body's potential in feeling and looking better. I aim to help you to learn about your body and the food you eat to make life long changes. I am flexible, can travel to you and will work with your requirements.

29/12/2025

Before you start, or push harder on your health journey, pause! Not because you’re doing it wrong, but because how you begin matters.

Don’t just think about quick or easy. And before you consider doing something like 75 Hard to “get back on track”, take a breath!

Especially at this in-between time of year, when motivation is fragile, energy can be low, and the noise is loud all over your socials. The way you begin now can either support your body, or quietly work against it.

Before you start, here are 3 things to consider first:
1️⃣ Who am I taking advice from, and does it truly support me? Is it generic, loud, and one-size-fits-all? Or does it consider your hormones, lifestyle, capacity, and mental load?

The right guidance should empower you, not overwhelm you. Support you .

2️⃣ What season of life am I in and what am I actually working towards right now?
Is your goal sustainable weight loss?
Trying for a baby?
Postpartum recovery?
Perimenopause support?
Simply wanting more energy and balance?

Not what you used to do.
Not what someone else is doing.
Not what looks “disciplined” online.

Your body’s needs change with your season and your approach should too.

3️⃣ Am I trying to fix my body, or care for it?
One approach is rooted in pressure, control, and quick results. The other builds foundations, fuel, recovery, stress support, consistency. Only one of these leads to real, lasting change.

You don’t need to be stricter.
You don’t need a dramatic reset.
You don’t need to prove anything.
You need an approach that fits your life and can evolve with you.

This is how health becomes sustainable and why so many women finally move forward when they stop forcing it and start supporting it 🤍

Get in touch for tailored support that meets you where you are, combines science backed nutrition with compassionate guidance!

27/12/2025

It’s that funny space between Christmas and New Year… Where days blur into each other, routines feel optional, snacks live within arm’s reach, and motivation is a little meh. That’s normal.

This isn’t the moment for a big reset, a harsh plan, or a “right, that’s it” overhaul. It’s a pause. A breath. A gentle re-orientation. No pressure. No punishment. Just a soft return to yourself.

Here’s 3 things I’d do to ease back after Christmas:
1️⃣ Add before I subtract - Before cutting anything out, I’d focus on adding nourishment. Protein at meals to stabilise blood sugar. Colourful veg for fibre, micronutrients and digestion. A glass of water first thing in the morning to gently wake the system.
Support your body before you restrict it.
Nourishment creates balance — restriction creates stress.

2️⃣ Move gently, but consistently - This isn’t about “burning off” anything. It’s about reconnecting with your body. A daily walk outside. Some stretching to release tension. A short strength session to feel capable and grounded. Movement to feel good. To clear your head. To remind your body you’re still here, still looking after it.

3️⃣ Re-anchor one simple habit - Not ten. Not a full routine. Just one. An earlier night. A proper breakfast.
Getting daylight on your face every morning. A daily walk, even if it’s short. One small habit that quietly says: I’m taking care of myself again. You don’t need a fresh start. You don’t need to be “back on track”. You’re allowed a soft restart, Grounded. Realistic.

This is the approach I take with my clients. If you're feeling a little unsure in this funny gap, you can book a call in with me to figure it what's right for you ❤️

23/12/2025

One of my friends gifted me a selection box of teas for Christmas and… well, I’m genuinely excited! 😄 It got me thinking, what a perfect little reminder to add more hot teas into your day over this festive period.

Herbal teas aren’t just warm drinks—they’re little daily rituals that can nourish your body, calm your mind, and restore your balance. Each cup carries its own unique benefits:

🌸 Chamomile – Soothes the mind, eases stress, and helps support restful sleep. Perfect for winding down after a busy festive day.

🌿 Peppermint – Refreshing and uplifting, peppermint tea can help support digestion and give a gentle energy boost without caffeine.

🍋 Ginger – Warming and invigorating, ginger is great for digestion, circulation, and keeping your immune system strong.

💜 Rooibos – Packed with antioxidants, rooibos supports your skin, immunity, and overall wellbeing.

Beyond the physical benefits, herbal teas create a moment for yourself a pause in the day to breathe, reflect, and nurture your body and mind. Whether it’s morning, mid-afternoon, or before bed, making time for a cup of herbal tea is a simple act of self-care that adds up to big wellness benefits.

22/12/2025

Instead of creating restrictions at Christmas, I choose a different approach — keeping nourishment in. As a nutritional therapist, I know the body doesn’t need perfection to thrive, it needs support, consistency and trust.

Over the years, I’ve built my own personal health toolkit of foods I come back to because they work for me and my body, not rigidly, but realistically. Eggs, berries and yoghurt are simple, grounding staples that support energy, digestion and hormone balance, especially during a week where routines are looser and meals are richer.

Keeping these in allows me to fully enjoy the foods I love, knowing I’m still nourishing my body alongside the celebrations.

✨ What 3 foods help support your mood, gut or bloating? Schedule them into your week and see how much better you feel! And if you're not sure which ones to include try the 3 above!

19/12/2025

You best believe I went to The Ivy last night and had my favourite pudding…

And if you’re feeling guilty around food this season, here’s your gentle reminder:
You don’t have to earn your meals or burn off your treats!!

You already work hard, at your job, as a parent, mentally carrying the load, just showing up every day.

Enjoying food isn’t a reward for perfection. It’s part of living fully. Science shows that mindful treats can actually reduce stress, boost dopamine, and strengthen connection, especially when shared and savoured.

So as we head into the weekend before Christmas, with celebrations in full swing…
🍮 Savour the pudding
🎄 Enjoy the moments
💛 Choose joy, not guilt
Let’s retire earn, burn, deserve and replace them with enjoy, nourish, celebrate.

15/12/2025

My programmes are designed to support women in truly understanding their bodies, nourishing them effectively, and building realistic routines that fit your life.

I listen, guide and I want to empower you to be in control of your health. Understanding your unique experience is a key part of every programme. Each programme includes calls, resources, and ongoing support so you’re never left guessing or feeling alone in the process.

Whether you’re navigating hormonal changes, postpartum recovery, sustainable weight management, or simply want to feel more energised, balanced, and confident in your body, support is available:

Ways to work with me:
• Nutrition Consultation – personalised clarity and guidance to understand your body and identify meaningful next steps
• Vitality MOT – a comprehensive review to support energy, resilience, and long-term wellbeing
• Hormone Harmony – hormone-aware nutrition support to manage symptoms and restore balance
• Rise & Restore – postpartum recovery support focused on healing, energy, and confidence
• Balance & Thrive – a sustainable approach to health and weight, designed for lasting results

If you’re ready for guidance that feels calm, personalised, and sustainable, you’re in the right place 🤍

✨ For more information, send me a message or use the link in my bio

08/12/2025

Yesterday I completed HYROX… and it was one of the hardest and proudest things I’ve done in a while!

Stepping into that room was something I had never experienced before, but I’m so grateful to have been part of it, the energy, the fast, determined women, the mix of excitement and overstimulation. It was empowering and scary all at once!

I’m so grateful my client, also a fellow mum who has worked with me since she was 6 weeks postpartum, asked me to do it with her because I probably wouldn’t have signed up myself, and having her beside me made all the difference. Doing this together was a real celebration of strong mums, strong women, and a reminder of the community and support that makes challenges like this so special!

As a PT, there’s a misconception that it would be easy for me, but HYROX pushed me in so many ways! I used to do a lot of charity runs before I had my daughter. Back then, I had hours to put into training, guaranteed sleep, and could fully throw myself into the process. Yesterday, the cause was me, my strength, my resilience, my body since having Baby Queen, with all my back issues and everything that comes with motherhood. This was the first real physical challenge I’ve done since having her!

I didn’t do it to prove anything to anyone. I did it for myself, and to represent the average woman, the women I work with, the women juggling life, work, being a parent and trying to prioritise her health and wellness wherever she can!

Crossing that finish line came with a quiet, deep sense of pride, a reminder that showing up fully, even when it scares you or is hard, is always worth it. HYROX humbled me, challenged me, and reminded me of my resilience and the strength we all carry when we commit to ourselves! Sometimes the best way to find out is to just go for it! The feeling of accomplishment is a new level! So go sign up for that thing you've been thinking about; whether its a 5k, 10k or even just getting started. You can do it!

06/12/2025

Here’s what I’m focusing on today before HYROX tomorrow!

Today is all about supporting my body, dialling in my mindset, and stepping into that strong, steady, confident energy I’ve been building for weeks.

My HYROX pre-race day focus:
• Hydration on point — electrolytes + steady sips all day
• Fuel with intention — balanced carbs + protein to keep energy high
• Gentle movement only — staying relaxed, not tired
• No new foods or supplements — trusting what works for me
• Kit laid out — shoes, layers, snacks… all ready
• Early wind-down — calm nervous system = better performance
• Mindset dialled in — visualising strength, power, and flow

Tomorrow is about showing up, pushing my edges, and proving to myself what I already know: I can do hard things.

HYROX — lets see what we can do!!! 💛🔥👟

04/12/2025

It’s so much harder to keep your water intake up in winter, you’re cold, wrapped in layers, and not craving an icy bottle like you do in July.

But hydration in the colder months is just as important, especially for energy, digestion, skin health, and hormone balance.

When the temperature drops, your body loses water through breathing much faster than in warm weather (hello frosty morning walks), and indoor heating dehydrates you even more.

Here’s how to make hydration feel easy and comforting this season:

💧 Sip warm water, herbal teas, or infused hot water
🍊 Add citrus, ginger, or berries for a boost of flavour
🌡 Keep a glass or bottle visible on your desk
🥣 Remember that soups, stews, and fruit count too
⏱ Create small habits like a glass with each meal
🌿 Think “hydration equals energy”, not just thirst

Being well-hydrated supports your mood, metabolism, skin, focus, and menstrual health, even when you don’t feel thirsty.

Your body still needs it!

Stay warm, stay nourished, stay hydrated.

02/12/2025

If I were postpartum again, one thing I’d focus on daily is protein at every meal.

Your body is healing tissues, repairing muscles, managing broken sleep, producing milk, and navigating huge hormonal shifts.

Protein makes that recovery smoother. It helps stabilise blood sugar (goodbye crashes), supports mood, and gives you the steady energy you need to get through long days!

Aim for 20–30g per meal , not perfectly, just more often than not.

Quick ideas: eggs, Greek yoghurt, tofu, salmon, chicken, beans, lentils, protein shakes, cottage cheese, prawns.

This isn’t about restriction or “getting your body back”
It’s about nourishing the body that’s carrying you through motherhood. Start with protein, the rest builds from there. 💛

Address

Old Windsor

Telephone

+447526742060

Website

https://www.instagram.com/nutrition.first.pavan/

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