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.

06/01/2026

Start Before You Feel Ready!

Getting back into good habits/ building new habits isn’t always easy, especially after later nights, time off, and disrupted routines!

You’ll all know how much I love my walking pad and the short morning walks or gentle jogs was a non-negotiable for me last year.

But with the HYROX training, then the Christmas period, that rhythm completely shifted.

The extra sleep was needed in the morning, but now the 30 min earlier wakeup resistance is real!

But this morning, like yesterday, I chose momentum anyway:
I got up a little earlier.
Eye mask on (habit stacking like this really helps)
Headphones in (this too, chance to zone in on me)
Walking pad moving.
And I committed to just 20 minutes.
Not because I felt awake and ready when I woke up but because starting was the win. Because that earlier start lets me move before Baby Queen wakes up,
Before the day takes over.

This is how habits are rebuilt:
🔥 imperfectly
🔥 consistently
🔥 with intention
You don’t need motivation, you need a small decision repeated often.

If you’re finding your way back into routine, let this be your reminder:
Start small. Start tired. Just start 🌱

05/01/2026

1️⃣ Don’t skip meals

Even if the day feels rushed. Skipping meals spikes stress hormones, disrupts blood sugar and leaves you drained by mid-afternoon. Aim for simple, regular meals, not perfect ones.

2️⃣ Water first, coffee second

Dehydration shows up as fatigue, headaches and cravings. Start the day with water, keep a bottle visible, and sip little and often. Coffee can wait.

3️⃣ One gentle movement

A 10–15 minute walk. Outside if possible (even though its chilly) Not to burn calories — but to support digestion, steady energy and calm your nervous system.

Today's goal; supporting your body through transition back to routine/creating good hqbits!

02/01/2026

I love that Baby Queen knows exercise is a part of my routine, she’s been around me and has seen me move since she was a baby and will often join me with her little dumbbells (she loves lunges). Some days, like this last week (because… life), the only way I can fit movement in is around her. And you know what? That’s totally okay.

Exercising around your little one doesn’t just help you get strong it shows them that moving your body is fun, normal, and important.

Short bursts count:
✅ 10–15 minutes while baby plays
✅ Squats or lunges during tidy-up or nap time
✅ Stretching or planks with your toddler “joining in”

Remember, strong mums = happy kids! Some days, doing it with them is the best way to do it at all. 💖

If you’re a postpartum mum and want to get moving, come to my Strong Mama, Happy Baby strength class, babies welcome!

💖 Tag a mama who needs this reminder today!

31/12/2025

Just because it’s a new year tomorrow it doesn’t mean you have to make a million changes overnight. 💛

A new day, a new week, or a new year can be a gentle nudge to pause and reflect, because we’re human and we love numbers/dates and deadlines to work towards. But reflection only matters when your mindset is ready. ✨

Start when you’re truly ready not just because it’s January 1st. The 7th of January, February, or any day at all counts just the same.

In my very first conversation with a new client, I can often feel when they’re ready to take that step forward. Because when you want to make real changes for long-term success, it has to start with honesty, patience, and readiness not the date on a calendar.

Real transformation grows from small, consistent steps taken when your mind and heart are truly aligned. 🌸

Start small. Start kind. Start where you are and let your growth unfold naturally

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

Address

Old Windsor

Telephone

+447526742060

Website

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

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