Nutrition First

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.

25/02/2026

And you best believe we packed a picnic and headed to the park for some evening sun!

It’s wild how quickly your mood can shift with light.
More energy.
More patience.
More motivation.
Even your sleep starts to improve.

This isn’t “just the weather."

Sunlight helps regulate your circadian rhythm, supports vitamin D production, boosts serotonin and gently calms the nervous system. No wonder winter can feel heavier.

If you’ve felt flatter, more fatigued or less like yourself over the past few months, you’re not lazy. You’re seasonal.

Today isn’t about overhauling your routine.
It’s about: Stepping outside.
Letting the light hit your face.
Taking a slower breath.

Remember your body responds to environment.

Are you feeling the shift too?

23/02/2026

You enjoyed dinner out this weekend. You laughed. You relaxed. You didn’t track a thing. And now it’s Monday… and the guilt creeps in.

Do you…
• Feel like you’ve “undone everything”?
• Want to skip meals or over-train today?
• Tell yourself you’ll “be good” all week?

Pause! Nothing bad happened. You did not ruin your progress. You do not need to compensate. You do not need a detox. You do not need to “earn” your food. One meal does not undo months of consistency.

Health isn’t built in perfection. It’s built in what you repeatedly do most of the time.

So today?
Balanced breakfast.
Protein and fibre.
Hydrate.
Move your body because it feels good.
Early night.

Just get back to your normal routine. Enjoying your life is part of the plan 🤍

20/02/2026

Strong glutes are NOT just about having a big b***y

They’re about:

✨ Not throwing your back out picking up your toddler
✨ Supporting your pelvic floor
✨ Keeping your hips happy
✨ Helping your knees track properly
✨ Power, posture and confidence

Your glutes are your body’s powerhouse.

They stabilise your pelvis.
They protect your lower back.
They support you through pregnancy, postpartum and menopause.

They keep you strong as you age.
This isn’t about building a “peach”.
It’s about building strength that carries you through life.

Because strong glutes mean:
Less back ache.
Better lifts.
Stronger runs.
More resilience.

So make sure you're activating those glutes, including movements like hip thrusts, Bulgarian split squats and RDLS!

And yes… your jeans/leggings might fit nicely too 😉
But that’s just a bonus.

18/02/2026

Think heart health is only for older adults? Think again!

When we think about heart health, we often think of heart disease, heart attacks, or high cholesterol, but it’s so much more than that. Heart health is about energy, mood, long-term wellbeing, and resilience.

While we can’t control everything; like genetic factors or challenging environments, the habits you build in your 20s–40s, what you eat, how you move, and how you manage stress (the trickiest one) can still have a huge impact on your long-term heart health.

✨ Start small, start today:

Move daily: short walks, stretches, or quick strength sessions

Eat heart-smart: plenty of vegetables, whole grains, and healthy fats

Manage stress: breathing exercises, mindfulness, or mindful pauses

Your heart is in your hands, small, consistent changes now can really add up over time.

💡 Want to take it further? Join my FREE webinar on supporting your heart health with nutrition this evening and discover practical, evidence-based ways to protect your heart for life.

cholesterol

17/02/2026

Just found out you’re pregnant and have a million questions? 

I remember when I discovered I was expecting Baby Queen… and realising I wouldn’t get to see a doctor until 12 weeks. It felt completely alien. Am I really pregnant? What should I eat? What should I do?

If you’re feeling the same right now, first of all congratulations! 💛 It can be a worrying time with so much unknown, but support is here! Here are some things I share with the women I work with at the start of their conception journey:

🥗 Eat well (where you can, little and often if you're feeling sick): eggs, salmon, lentils, quinoa, berries, avocado, colourful veg
💊 Start taking reccomended supplements for e.g folate.
💧 Stay hydrated (ginger teas are great for nausea): 1.5–2L water/day
🏋️‍♀️ Keep lifting weights  (adapt as needed): continue your strength training, adjusting sets, reps, or weights depending on nausea, fatigue, or energy levels
🏃‍♀️ Move gently: walking, yoga, pilates, swimming - if you do any classes or have a PT let them know straight away
💛 Listen to your body: fatigue, cravings, and nausea are normal, adjust meals and workouts accordingly and have that little cat nap if you need it!

Early pregnancy is about building a strong foundation, not perfection. If you want guidance on nutrition or safe exercise from the very start, DM me, I’ll help you feel confident and supported every step of the way.

15/02/2026

If you’re thinking about meal prepping or getting organised a little for a busy week ahead and can spare 15 mins today, try this!

What you need:
🥚7 eggs
🥦 Your choice of leftover veg (peppers, broccoli, spinach, courgette… whatever’s hanging about! I used peppers and broccoli)
🧀 2 tbsp of your fave cheese (optional but delicious)
🌿 Your favourite herbs + seasonings

Whisk it all together, pour into a baking tray or cupcakes cases and bake for 15 minutes.

Slice into 3 portions and you’ve got grab-and-go meals/snacks ready for the week (at around 19g protein per protion) 🙌 Pair with a slice of sourdough or wholegrain bread for breakfast or have on its own as a snack!

Perfect for:
✔ Busy work days
✔ School runs
✔ Post-gym refuel
✔ Hormone-friendly snacking
✔ When you cannot face cooking again

Why eggs are elite for women’s health 👇
✨ High-quality protein to support muscle, metabolism and blood sugar balance
✨ Rich in choline (crucial for liver detox + hormone health)
✨ Packed with B vitamins for steady energy
✨ Satiating so you’re not rummaging for biscuits at 3pm

No fancy ingredients. No overthinking.
Just real food that works for your body.

Save this for Sunday prep 💛

The scale has its place. But it was never meant to carry your self-worth.As women, our weight fluctuates for reasons tha...
11/02/2026

The scale has its place. But it was never meant to carry your self-worth.

As women, our weight fluctuates for reasons that have nothing to do with failure:
Hormones.
Sleep.
Stress.
Cycle phase.
Inflammation.
Strength training.

If you’re:
• Fuelling better
• Moving more
• Getting stronger
• Managing the juggle
• Showing up consistently

You are progressing!

Use the scale as information, not identity.

Save this for the next time a number tries to undo your confidence 💛

09/02/2026

Allow me to reintroduce myself. Chatgpt style! ❤️

What do you think?

I’m Pav, mum to a lively, beautiful, smart 3-year-old, a passionate nutritional therapist who talks about and eats food all day. A cheerleader type of personal trainer, and a real woman who’s been through a real weight-loss journey, postpartum and faced the challenges many women struggle with: the time, the pressure, the guilt, the confusion around food and our bodies.

I used to be a primary school teacher, and I’ve had my own complicated relationship with food and my body and that’s where my approach comes from: a blend of my own experiences, science backed evidence and empathy (I'm not telling anyone off)!

I now help communities and women break free from dieting cycles and step into sustainable weight management, a healthier relationship with food, preventative health, female health and a love for the process without guilt, pressure, or extremes. I believe you can care for your body gently and still work toward your goals it’s not an either/or.

Here, we focus on:
✨ Nourishment over restriction
✨ Movement that supports your life, capacity, and goals, especially through motherhood and womanhood
✨ Rebuilding trust and kindess with your body
✨ Letting go of guilt around food, rest, and taking time for yourself

I'm here to spread nutrition knowledge, empowerment and help women feel equipped and strong AF in the busy worlds we live ❤️

09/02/2026

Allow me to reintroduce myself!

Hi, I'm Pav and this is what chat GPT thinks of me and I'll take it ❤️

06/02/2026

If you’ve ever thought this, I want you to hear this clearly: That fear makes sense, I've been there!

When your body is changing, or you’ve had pain before, movement can feel scary. You don’t want to make things worse. You don’t want to do the wrong thing.

But here’s the reframe: Avoiding all movement doesn’t always protect your body sometimes it keeps it stuck.

Supportive, adapted movement can actually reduce back pain, knee discomfort, and that feeling of fragility, especially during pregnancy, motherhood and after some time out from an injury.

This isn’t about pushing through pain or forcing your body to do more. It’s about choosing safe, intentional movement that supports your body exactly where it is today. Getting the right guidance matters, not to push you harder, but to help you move with confidence, clarity, and trust in your body again.

Avoiding movement out of fear can keep you stuck, whereas supported, adapted movement can become part of your healing and resilience 🤍

04/02/2026

If you’re in your 30s or 40s your body speaks more clearly now.

Through your energy.
Your sleep.
Your mood.
Your digestion.

What you can’t ignore anymore is what no longer supports you. Late nights cost more. Skipping meals shows up faster. Stress lingers longer.

This isn’t weakness, it’s your body giving feedback.

Your body is asking for:
• Consistent nourishment
• Movement that builds, not drains
• Recovery you don’t have to “earn”
• Boundaries that protect your energy

And don't get me wrong, you can still be in your hottest and strongest era. But this season isn’t about doing more and burning yourself out, you've done all that before! Whilst you were juggling it all, building your career, growing a business, raising little humans.

This phase is about doing what actually supports you. Listening sooner. Honouring rest.
Choosing yourself without guilt.

This is your era of sustainable health and it’s powerful chose to be hot, happy and healthy! ✨

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