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.

22/03/2026

The perfect bowl of oats starts with balance 🤍

Oats are rich in fibre to support gut health, balance blood sugar, and keep you fuller for longer.

Add berries packed with antioxidants to support hormones, skin, and reduce inflammation (I used frozen berries and warm them upw with a squidge of honey)

Peanut butter brings healthy fats and protein to keep your energy stable and cravings low.

Yogurt adds probiotics for gut health and extra protein for balance.

This is what a balanced bowl looks like: fibre, protein, healthy fats, and carbs to fuel your body and hormones.

If you’re skipping breakfast or missing some of these elements, I promise you’ll feel the difference within just a couple of days of adding a bowl like this in.

Simple. Nourishing. Effective.

Save this for your next breakfast.

17/03/2026

There comes a point in your 30s where… sleep, energy, and mood become your priority. Not aesthetics. Not extremes. Not doing the most. Just feeling good in your own body again.

And yes… of course we’d all love to have the bodies we had in our 20s.

But not at the cost of: our energy, our hormones, our sleep, our mental wellbeing!

Because suddenly you notice: When you haven’t slept properly, when you’ve skipped meals, when stress has been building, when your hormones feel off and it hits differently.

You’re not willing to run on empty anymore. You don’t want quick fixes that leave you burnt out. You want results that actually last.

And real progress? It doesn’t come from doing everything perfectly. It comes from doing the right things consistently.

The basics. The viable habits. The ones you can stick to when: life is busy, energy is low, motivation isn’t there

Because that’s what creates: stable energy, a calmer mind, better sleep, balanced hormones

That’s real progress.
✨ not extremes
✨ not all-or-nothing
✨ just small habits, repeated

Because it isn’t about pushing harder…
it’s about supporting your body better.

13/03/2026

Two eggs might look like a protein-packed breakfast… but they only give you around 12g of protein.

If you’re aiming to feel fuller for longer, support hormone health, and keep energy steady through the morning, pairing your protein is key.

Adding cottage cheese is one of the easiest ways to do this, suddenly your breakfast jumps to 20g+ of protein without much extra effort.

Simple tweaks like this can make a big difference to satiety and blood sugar balance.

Save this if you need quick high-protein breakfast ideas 🥚✨

11/03/2026

Healthy eating doesn’t have to mean cooking from scratch every single day because let's be honest we don't always have the time OR the energy for this!

A few practical habits can make a huge difference when life is busy

My go-to strategies for clients are simple:
• Batch cooking - this can be cooking a meal twice or cooking part of your meal twice (boiling extra potatoes or cooking an extra chicken breast)
• One-pot meals (throwing left overs together in a pot/pan/ the air fryer with your favourite seasoning, just make sure you are making it balanced with protein, carbs and healthy fats)
• Freezer-friendly dishes and ingredients - (Meals like chilli and pasta sauces)

These small habits reduce decision fatigue, save time and help you stay consistent with nourishing meals throughout the week!

Because wellness isn’t about perfection, it’s about creating viable habits that work for you and your life!

What’s your best meal planning tip?

09/03/2026

💖 We’re back with another Mamas Wellness Morning! 💖

We always walk away from our Mamas Wellness Mornings buzzing and inspired, meeting the most wonderful mums and bubbas, so we couldn’t wait to do it again!

This one’s all about movement, self-care, and connection, and we can’t wait to see you mums again! 💛

Following International Women’s Day and Mother’s Day, join us for:
🧘‍♀️ Relaxing yoga to move, stretch, and reconnect
💬 Time to chat all things movement, recovery, and self-care
🍰 Cake, connection, and community, because mums deserve it!

✨ Bring yourself, bring your little one, and leave feeling refreshed, supported, and inspired. ✨

📅 Wednesday 25th March 10:00am - 12:30pm
Delta Hotel Heathrow Windsor, Langley

Book tickets via Eventbrite

08/03/2026

For me, honouring women happens every day, but how wonderful that we have a day to celebrate the superpowers of a woman!

Working with so many incredible women, through so many stages of life, reminds me every day just how strong we are! From showing up on the hard days, to celebrating the small wins, to nurturing your bodies and minds, your courage and resilience never cease to inspire me.

To the women in my network, my community. the women who connect and grow together, who collaborate and complement, who lift and celebrate with you. It reminds me what true community looks like. Thank you for trusting me with your journey. Every step, every choice, every moment of growth matters and I feel so honoured to walk alongside you!

Here’s to celebrating strength, connection, and the beauty of showing up for ourselves and each other.💫

06/03/2026

My first networking event with and what an incredible way to spend the day ✨

A room full of inspiring women sharing stories, setting goals, building connections and bringing the most amazing energy.

Wonderful to meet so many incredible women who are truly doing the most.

There’s something so powerful about women coming together to support, uplift and celebrate one another.
The perfect way to honour womanhood and celebrate International Women’s Day (this weekend) 💫

05/03/2026

When you are on your cycle, your body can feel more fatigued as iron levels naturally dip. That’s where small nutritional choices can help 🌸

Vitamin C-rich foods like berries, peppers and citrus support iron absorption, and pairing them with nourishing meals and herbal teas can help you feel more balanced and energised.

So snack on satsumas, add peppers to your cooking and berries to your breakfasts and puddings (because it's important to not restrict your eating during this phase too)!

Simple choices, big support.

04/03/2026

Every day I speak with mums, whether it’s their first baby or their second, navigating shifting hormones, broken sleep, and the emotional and physical changes that come with motherhood. In the quest to feel "normal" and simply catch up on rest, it’s easy to forget the basics, the foundations of self-care that are essential at this stage. So here’s a few things I want you to remember if you're a new mum:

• Eat before you crash
• Drink water while feeding
• Cry without apology
• Let the house be messy
• Say yes when someone offers help
• Connect with others around you

Your body needs basic care and rest before you jump into everything and your wellbeing matters every single day of it! So make sure you cover the basics!

Self care is permission. It is protection. It is strength.

You are allowed to rest.
You are allowed to ask.
You are allowed to not have it all together.

02/03/2026

If you’re navigating broken sleep, work, childcare, emotional load, hormones and the constant mental to-do list, you don’t need intensity. You don't need a full reset. You need sustainability.

Minimum viable habits are the smallest version of a behaviour you can maintain even on your busiest, most overwhelming day! And thats what you need: habit small enough to survive your real life. As busy mums we often set goals for the woman we wish we had time to be not the woman we actually are right now. And then we can't sustain them. And think we've failed but you haven't failed the habit was just too big for the season.

So try this: choose your focus, just one and shrink the habit! Instead of:
“I’ll overhaul everything on Monday.”

Try:
✔ Protein at breakfast 3 times this week.
✔ One glass of water before coffee.
✔ Pause for 60 seconds before emotional eating.
✔ Plan 3 dinners instead of 7.
This is how real change happens.

Consistency builds identity.
Identity builds confidence.
Confidence builds momentum.

Busy seasons require smaller habits not self-criticism

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?

Address

Old Windsor

Telephone

+447526742060

Website

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

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