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.

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! ✨

30/01/2026

I get asked all the time by clients: “Which bread should I buy?” and “Are preservatives bad?” Let’s break it down scientifically.

Why preservatives are used:
Preservatives like calcium propionate or sorbates are added to bread to prevent mould growth and extend shelf life. While the amounts used in bread are generally considered safe, some people may experience digestive discomfort or sensitivities.

Science-backed tips for choosing bread:
✅ Whole grain first – fibre helps digestion, blood sugar control, and keeps you full
✅ Short ingredient list – ideally 3–5 ingredients you recognise
✅ Natural fermentation – sourdough lasts longer without added preservatives
✅ Seeds & nuts – add extra fibre, protein, and healthy fats

Ingredients to avoid:
❌ Refined flour (white or enriched wheat) – spikes blood sugar
❌ Added sugar or syrup – extra calories, energy swings
❌ Hydrogenated oils or long lists of artificial additives

Best types of bread for health and minimal ingredients:

Sourdough (naturally fermented)
Ingredients: Flour, water, salt, natural starter
Benefits: Easier to digest, lower glycaemic response, usually preservative-free

100% Wholemeal / Wholegrain Loaf
Ingredients: Wholemeal flour, water, yeast, salt
Benefits: High fibre, rich in vitamins & minerals, supports blood sugar control

Seeded Bread
Ingredients: Wholemeal flour, water, yeast, salt, seeds (sunflower, flax, chia)
Benefits: Extra protein, fibre, and healthy fats; keeps you fuller for longer

Rye Bread (100% whole rye or mixed rye)
Ingredients: Rye flour, water, yeast, salt
Benefits: Lower glycaemic index, high fibre, heart health support

Gluten-Free Wholegrain Breads
Ingredients: Gluten-free wholegrain flours (oat, buckwheat, quinoa), water, yeast, salt
Benefits: Suitable for coeliac/gluten-sensitive clients; high fibre and protein if made with simple flours

💡 Bottom line:
Bread can absolutely fit into a healthy diet! The key is to choose breads with whole grains, minimal additives, and, if possible, natural fermentation

29/01/2026

I could tell they expected the answer to be hours. I wish!

There was a time in my life where that was true. But life changes. Priorities shift. Capacity changes.

Now most of my sessions are 20–45 minute sometimes less. Occasionally more. Because results don’t come from how long you train. They come from how consistently and intentionally you train.

● Strength training → supports muscle, metabolism, hormones, bone health.
● Conditioning / cardio → supports heart health, stamina, recovery.
●Short, focused sessions → can be incredibly effective when they’re structured.

Some seasons and some days allow more. Some allow less. never let that become a barrier.

I adjust. I follow my plan. I look at my energy, my recovery, and my week ahead. And I focus on what moves me forward, not what feels “perfect”. This is what I teach my clients too. Fitness has to fit into your life. Especially as women, especially as mums, especially when you’re balancing a lot.

The women who get results aren’t the ones doing the most. They’re the ones doing what matters, consistently.

You don’t need hours.
You need plan, purpose and structure!

Because your training should support your life, not compete with it.

26/01/2026

If my health goal was to lose weight, here’s what I’d do every single day, and honestly, I’d keep it simple because the rest just adds stress.

1- Eat enough protein early in the day
When your body starts the day without fuel, cravings hit, energy crashes, and fat loss feels impossible. Even just eggs, yoghurt, or a protein smoothie can make such a difference.

2 - Move your body in a way that feels good
Walking, stretching, a quick home workout, not punishment, not hours of cardio. Just consistent movement that supports digestion, circulation, mood, and stress. Daily habits beat occasional intensity every time.

3- Take care of my nervous system
Sleep, stress, and mindset are huge. If your body feels unsafe or depleted, it hangs on to weight no matter how “perfect” your diet is. So I’d prioritise breathing, rest, sunlight, and small moments that calm the system, not just calories or steps.

Weight loss isn’t about restriction or pushing yourself harder. It’s about building a life and a routine that your body can actually keep up with. 💛

If you ever feel stuck, remember: consistency, nourishment, and self-compassion are the real non-negotiables. If you need help figuring out what that looks like for you or you're already doing these things. Book a consultation in with me!

21/01/2026

The way I work with women isn’t about cookie-cutter plans or strict rules, it’s about understanding you. 💛

I take the time to really get to know my clients: their routines, their lifestyle, their family, and the challenges that make healthy habits feel tricky. Sometimes checking in is as simple as a casual chat ‘How are you? How’s everything going?’ but those moments build trust, connection, and understanding.

Because life isn’t static. Week by week it changes travelling, work stress, illness, or just the everyday juggle and nutrition has to adapt too. My approach is personalised, flexible, and realistic. It’s designed to fit your life, support your energy, and help you feel nourished and confident in your body. ✨

This isn’t just about food and exercise it’s about creating a plan that works for you, right where you are, at every stage of life.

15/01/2026

Jumping on this trend because 2016–2017 was a pivotal point in my life, both personally and professionally .

From the girl who was desperate to “be skinny” and measured her worth by the number on the scale… 2016 changed everything.

Before that year, health looked like extremes: punishing workouts, restrictive diets, constantly chasing “better,” and living with underlying anxiety.

2016 was the year it clicked.

After years of struggling to lose weight I realised health isn’t about control or being skinny, it’s about care and so much more. I started studying and training alongside my teaching job. Not to quit teaching, but to finally understand my body, my mind, and what true wellbeing actually meant.

Slowly, things shifted. My relationship with food improved. My weight stabilised. My mental health felt supported. And my path became clearer.

I took my teaching skills, gained my nutrition qualifications, and now I help women do what took me years to learn: how to care for themselves without guilt, obsession, or burnout!

Teaching was always my purpose 🤍
It just didn’t look how I first imagined.

If you’ve ever felt stuck, exhausted, or like you’re doing everything “wrong”, know this: ✨ Growth doesn’t happen overnight
✨ Progress doesn’t need to be perfect
✨ The click might be quiet, but it can change everything

You’re not behind.
You’re becoming. ✨

13/01/2026

💛 3 Things I Would Tell My Postpartum Self

1️⃣ You don’t have to push yourself to the limit… but you do have to move your body.
Even five minutes of gentle movement matters. A short walk, stretching, or simply carrying your baby counts. It’s not about “bouncing back” it’s about rebuilding and reconnecting with your body and feeling its strength. You are still powerful, even in the quiet, small moments.

2️⃣ You don’t have to eat perfectly… but you do have to nourish yourself.
Skipping meals, rushing through snacks, or feeling guilty about what you eat steals your energy and clouds your mood. Choose food that fuels you, steadies you, and lifts your spirits. You deserve to feel strong, cared for, and supported, because your wellbeing matters too.

3️⃣ You don’t have to feel happy all the time… but you do have to honour your emotions.
Feeling tired, anxious, or overwhelmed doesn’t mean you’re failing. Postpartum is a big transition, and your feelings are valid. Breathe, rest, move, nourish, connect and remember: every step you take, no matter how small, is part of your strength.

✨ You are seen. You are learning. You are growing.
Postpartum doesn’t mean losing yourself. It means stepping into your new power, gently, day by day, with compassion for yourself!

08/01/2026

Last week I visited my parents and we sat down and got into talking about our health, what we’re working on, what’s going well. I'm really grateful that my family have always supported me in my health choices and over the years they've always been so keen to improve on theirs too! ❤️

This conversation reminded me that accountability isn’t about being perfect or being watched. It’s about feeling supported and encouraged, even in everyday moments.

It can look like:
• a heart-to-heart conversation with your family
• planning meals together with your partner
• a quick message to a friend to check in
• guidance and support from a coach
• being part of a community that shares your goals

Especially in Indian culture, where food is love and “just one more” is offered with care, when your why is known, you don’t have to explain yourself. You shouldn't be silently managing your health conditions but politely saying yes to have to suffer with your symptoms after.

No pressure. Just understanding. And that’s the real hack ✨ creating a space where health is supported, not judged.

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!

Address

Old Windsor

Telephone

+447526742060

Website

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

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