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Victoria Self at Self Nutrition

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Victoria Self at Self Nutrition

L7 Performance Nutritionist. AfN certified. IOPN. Supporting individuals & teams with their health.

08/12/2025

How long does your Christmas last? 🎄🎉

Maybe two months or two weeks or two days. 🤷‍♀️

It’s easy at this time of year to put routine into the “F@ it, it’s Christmas” bucket!
🤔 Eat a dozen Quality Streets… F@ it, it’s Christmas.
🤔 Have a Tuesday evening glass of Baileys…… F@ it, it’s Christmas
🤔 Skip the gym…… F@ it, it’s Christmas.

You get me?! Now I’m not saying there’s anything wrong with those but how long or how many times will you repeat this? And then come January you’re back on the “new year, new me” wagon. Maybe that cycle resonates with you?

Try listening to your body and understand how this “F@ it, it’s Christmas” regime is actually making you feel. Maybe you’re feeling sluggish, lethargic, bloated, puffy eyed, irritated….these are all signs your body is giving you so tune into them. Note I didn’t mention weight as it’s not about standing on the scales.

We know the body thrives on nutrient dense foods, quality sleep, good hydration and regular movement/exercise so be aware of these when you’re choosing in whatever way you like to enjoy the Christmas celebrations

So ask yourself how long will your Christmas last and how do you want to feel? And no I’m not being the Grinch 😂 just someone who cares about how your body is feeling 🤩.

Victoria 🤓
L7 Performance Nutritionist

www.self-nutrition.co.uk

16/11/2025

Something to think about 🤓

03/11/2025

Another successful workshop last week 🤓

01/11/2025

Veggie and chickpea curry with protein flatbread…. Perfect comfort food and high in fibre 😋

550 kcals 🤩
34g protein 💪🏽
18g fibre 🌱

27/10/2025

Lasagna soup 🥣

When your daughter sends a TikTok of lasagna soup and you decide to give it a go 🫡.

I was surprised as it was so easy and so tasty. I adapted (as I would 😂) the recipe and did a vegetarian version using lentils and veggies then added Greek yogurt at the end to increase the protein and make it creamy.

460 kcals 🤩
42g protein 💪🏽
7g fibre 🌱

22/10/2025

Let’s talk supplements….. 💊🥤🍵

I was recently told by a client that they were advised by a non-health professional to take supplements. HOWEVER this client hadn’t been asked about their health and their lifestyle which resulted in these supplements making them feel worse.

WHY?

Supplements need to be taken with caution:
➡️ They can interfere with medication and even prevent medication from working efficiently.
➡️ Timings of supplements is crucial and individual to each person.
➡️ They can contain ingredients which your body may not be able to tolerate.
➡️ They may be masking other symptoms.
➡️ You may actually be taking too much of a nutrient which can have various side effects including preventing absorption of other minerals.

Supplements definitely have a place and they can be used to SUPPLEMENT your diet but you should try the food first approach to see where you’re lacking nutrients and then look at health, age and lifestyle. With all of that information you can then look at where you’re lacking nutrients and importantly discuss this with a health professional.

Just because your friend, neighbour,someone at the work/gym, great aunt’s friend at bingo takes them, doesn’t mean it’s right for you!

ALWAYS speak to a health professional. 🤓

Victoria 🤓
Self-Nutrition
L7 Performance Nutritionist

www.self-nutrition.co.uk

29/09/2025

Who said you can’t have crumble for breakfast?! 😋😉

Apple and cinnamon oat crumble topped Greek yogurt.

425 kcals 🤩
26g protein 💪🏽
13g fibre 🌱

Great alternative for a post workout meal. 🤩

21/09/2025

A wonderful weekend with old uni friends only deserves a tasty breakfast as we continue our conversations! 🥑🥬🥚🍅

Friends + Food = Feeling Fantastic 🤩

Note to self: quail eggs are tricky to peel 😂

10/09/2025

September and Reset 🍂🍁🤩

September is a key month for lots of people as it’s back to routine after long summer days where maybe structure went out of the window.

The mistake I tend to see is people restrict their eating and over train which can affect their stress levels, sleep and ultimately play havoc with their central nervous system.

I’m all for making positive changes with our health but it’s how we embrace it that can see the difference between long-term change and short-term burn out.

So what do I suggest…….
Take a look at the image and maybe choose ONE aspect to focus on for each of the four health markers.

Here are some suggestions to help you start:
✅ Nutrition - eat more veggies, look at portion sizes for fats, take a moment before you snack to think if you’re actually hungry or emotionally eating instead.
✅ Movement - increase your daily step count by 1000/2000 so it’s sustainable, find an exercise you enjoy and makes you feel good even if it’s a five minute boogie in the kitchen whilst you’re cooking dinner.
✅ Managing Stress - a difficult one for lots of people but find what makes you feel relaxed: reading, having a bath, stretching, craft, listening to music.
✅ Sleep - get back into routine as the body will thank you, try to stop eating a few hours before sleep as eating too close to bedtime really can have a negative impact on sleep, look at caffeine intake and reduce or stop in the afternoon, consider a magnesium supplement (as I always say check with your GP first as some supplements can interfere with medication).

Obviously there are so many changes which can be implemented and knowing how to start and how to continue can make it difficult to navigate. If you need support then please reach out.

Victoria 🤓
Self-Nutrition
L 7 Performance Nutritionist

www.self-nutrition.co.uk

19/08/2025

What I saw…… 👀

I was told to watch Fit for TV on Netflix. Basically it’s a documentary based on the American TV show called The Biggest Loser. Contestants were competing to lose the most amount of weight (%) over 30 weeks and whoever lost the most won $250000.

Over that period they had to complete various tasks which included temptation and reward challenges and training for several hours a day whilst eating very low daily calories.

Fit for TV interviews a producer, a presenter, a trainer, a doctor and various contestants who took part in TBL. It was certainly interesting to watch so I won’t give away any spoilers although these were my observations:

➡️ It was certainly unsustainable with the amount of training and under eating they were doing.
➡️ It screwed with their metabolism and many suffered long term issues relating to this.
➡️ The contestants were often very vulnerable people who were manipulated all for “good TV”.
➡️ Most contestants (it went on for years so we’re talking A LOT) put the weight back on and more.
➡️ At times the advice from qualified doctors was ignored and less qualified people were giving out advice so results could be gained.

There are lots of studies comparing slow and rapid weight loss (e.g. PMCID: PMC5702468) BUT ultimately it’s about long term health.

If you lose weight quickly you could be losing muscle, increasing the risk of nutrient deficiencies, have a higher risk of regain and possibly lead to other health issues e.g. gout, gallstones and fatigue.

In my opinion, slow and steady is a healthy and sustainable approach to weight loss (or fat loss I like to call it) where you can enjoy life, build long term habits and feel so many benefits from giving your body the nutrients it needs.

Watch it and let me know your thoughts. 🤔

Victoria 🤓
L7 Performance Nutritionist
Self-Nutrition

www.self-nutrition.co.uk

01/08/2025

The tastiest damsons from my tree. Perfect as they are or great as a topping to Greek yogurt! 😋

03/07/2025

What I heard….. 🤔

The other day I listened to someone saying how they were struggling to lose their last bit of weight as they’ve been on a weight loss journey and it got me thinking as there are so many factors involved.

As you know I talk about body composition rather than weight so let’s use that to start with.

Is it that they’re not losing weight as:
➡️ they’re more hydrated.
➡️ they’ve gained muscle mass. 🤔

These would make a difference to their weight not changing however their body fat may still be decreasing. Plus these are actually improving their body composition so that’s a winner! 🥇

Maybe it’s not that 🤨 . Maybe…..
➡️ they’re not observing/tracking/monitoring everything they’re eating and drinking.
It’s easy to lose track of what you’re consuming and those extra calories can make the difference between maintaining and losing weight.
➡️ they’re not expending as much energy as before. Their training (EAT - exercise activity thermogenesis) may have changed . Their daily NEAT (I’ll explain) may have decreased.
➡️ Maybe it’s hormone changes as research shows body composition changes and weight gain happens especially through perimenopause and menopause (PMCID: PMC9258798. PMCID: PMC8569454.).

It’s common for people when on a weight loss journey to plateau as the body goes through metabolic adaptations. HOWEVER…… they could try this.: 🤔

✅ Work on increasing their NEAT (non-exercise activity thermogenesis). Basically this is energy we use away from exercise, sleeping and eating (yes we use energy for those). Things like walking, housework, gardening and even fidgeting all contribute to our daily energy expenditure. The more you do, the more energy (calories) your body will use.
✅ Be aware of their EAT (exercise activity thermogenesis) as they may be burning less calories than they think. This is where body composition is important rather than going by a smart watch.
✅ Be accountable to what they eat and drink. If you’re wanting to lose weight and you’re struggling then notice your eating and drinking behaviours. That extra slice of cheese when making a sandwich , picking at the children’s leftovers, the extra biscuit with your cuppa, the handful of nuts as you haven’t the time to measure, the extra wine in the glass as there’s only a bit left in the bottle, the oil/butter you’re using for cooking/dressing … all count if you’re trying to lose weight.

So the take home….. look at what you’re doing in terms of eating, drinking and moving and reach out if you need support.

Victoria 🤓
L7 Performance Nutritionist
Self-Nutrition

www.self-nutrition.co.uk

Address

Wellington
TA21

Opening Hours

Monday	8am - 8pm
Tuesday	8am - 8pm
Wednesday	8am - 8pm
Thursday	8am - 8pm
Friday	8am - 8pm

Website

http://www.self-nutrition.co.uk/

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