River Nutrition UK

08/09/2025

Hi everyone, I realise I've been a little quiet over the summer, so I thought I’d share a little “about me” post 👋

I’m Gaby, the founder of River Nutrition.

I'm a Registered Nutritionist living in SW London with my husband, two sons and two wonderful dogs.

I love cooking (and eating)! and am passionate about helping others enjoy food without guilt or confusion.

I retrained as my eldest son had severe allergies as a baby, and it lead me down a completely different career path. He was the reason I went back to college to retrain as a nutritional therapist, and why I am so passionate about cutting through the confusion to make nutrition accessible for all.

Through River Nutrition, I now help people- from schools to corporate teams, feel more confident about food and find balance without restriction. I believe good nutrition should be practical, flexible and part of everyday life.

I'm looking forward to connecting with more of you who are curious about food, health and wellbeing! 🌿

14/08/2025

Feel tired even after a full night’s sleep?

One of the simplest ways to regulate your energy, mood and focus- especially during summer, is to get outside within 2 hours of waking.

☀️ Morning light supports:

- Circadian rhythm (your internal body clock)

- Hormone regulation (cortisol & melatonin)

- Better sleep at night

- Sharper focus during the day

10 minutes of sunlight first thing (no sunglasses, no phone) is surprisingly powerful. Nature really does have a reset button.

11/08/2025

You’re allowed to say no, especially when you’re tired.

August is a time when many of us hit the wall- socially, mentally, emotionally.

One of the most valuable tools we can offer ourselves is the permission to say no.

No to the extra Zoom meeting.
No to the BBQ invite.
No to squeezing in just one more thing.

Rest is not laziness. It’s repair.

In a world that runs fast, a gentle "no" can be a radical act of self-care.

04/08/2025

Nutrition doesn’t need to be perfect- just balanced enough.

When stress is high, eating well often feels like another thing on the to-do list.

But there's one tool I come back to with clients — the “balanced plate.”

🍽 ¼ protein (eggs, lentils, chicken)
🍠 ¼ slow-release carbs (quinoa, sweet potato, brown rice)
🥦 ½ veg or salad
🫒 + a drizzle of healthy fats, or nuts, seeds, avocado

It’s not about restriction, it’s about food that supports blood sugar, hormones, mood and energy.

Simple. Steadying. Sustainable.

27/07/2025

Structure helps, even when routines go out the window.

The summer throws many of us off our usual rhythm, children off school, travel and long evenings.

But our nervous system still craves some sense of predictability. That doesn’t mean rigidity, it just means anchoring yourself.

3 simple anchors:
🕗 Eat within 90 mins of waking
🥗 Keep meal times relatively steady
📴 Switch off screens 30 mins before bed

It's not about control. It's about feeling more grounded in your body, especially when life gets more chaotic.

21/07/2025

Low energy? It might be hydration, not burnout.

As the temperature rises, I see more people struggling with headaches, fatigue, and brain fog- and often, they assume it's burnout.

Sometimes? It's dehydration.

In summer, we lose more fluid and with it, key minerals like sodium and magnesium. Even slight dehydration can impact your mood, focus and stress tolerance.

💡 A quick fix:

2+ litres water daily

Add a pinch of sea salt or squeeze of citrus

Eat water-rich foods (melon, cucumber, leafy greens)

Small changes, big difference. Don’t overlook the simple stuff.

15/07/2025

Calling all health and wellness practitioners!

After the success of July's meet up, in August we are hosting our next in-person networking event designed specifically for those working in health, nutrition, coaching, wellbeing, therapy and more.

In August, the focus will be on building a referral network.

Whether you're newly qualified or have been in the field for years, this is a space to:
- Connect with like-minded professionals
- Share ideas (and maybe a few frustrations)
- Explore collaborations
and most importantly, feel part of a supportive community

I know how easy it is to feel isolated when you’re self-employed or running a solo practice, this event is about changing that.

🗓 Date: Wednesday 13th August, 11am-12.30pm
📍 Location: Duke's Head, SW15 1JN

If you’re interested, tickets are available here: https://www.tickettailor.com/events/thewellbeingnetwork/1779488

Feel free to tag any friends or colleagues who might enjoy it. Looking forward to seeing you there.

10/07/2025

Last week's Health & Wellness Practitioner Networking event in Putney, was a great success and a lot of fun. Thank you to everyone who came along, shared ideas and made some valuable connections.

It was wonderful to see so many passionate practitioners gathered together sparking some great conversations. The group's aim is to inspire one another and create strong B2B referrals.

I'm looking forward to the next event on 13th August- more details to follow, but if you'd like to get involved and find out when tickets go live, please get in touch.

08/07/2025

I was delighted to return to Hamilton House last week, to deliver a talk about ultra-processed foods and my tips on how to reduce them.

Ultra-processed foods (UPFs) are everywhere, not just in obvious places like ready meals or crisps, but often hiding in foods we think of as ‘healthy’.

And while it’s not about fear or restriction, it is about awareness.

The group was brilliant, curious, open and full of great questions. These are the conversations I love having.

Thank you to the team at Hamilton House for welcoming me back. Always a pleasure.

08/07/2025

With another heatwave expected in London this week, it's completely normal to feel a sense of trepidation. While the sunshine can be uplifting, the reality of sustained high temperatures, broken sleep and the usual day-to-day pressures can leave many of us feeling more depleted than revived.

It can be a time when our bodies need a little extra support, not just to cope with the heat itself, but to stay balanced, nourished and well in the midst of it all.

Feeling frazzled instead of refreshed this summer? Discover gentle, practical ways to support your body and ease summer stress with advice from a registered Nutritional Therapist.

26/06/2025

😴 Struggling to sleep – or know someone who is?

You’re not alone. A recent Guardian article revealed just how many people are quietly battling sleep issues without the right support. As a nutritional therapist, I see first-hand how food and lifestyle can make a real difference.

In my latest blog, I look at the current sleep situation in the UK, the role of nutrition in supporting better rest and simple, practical steps you can try at home.

🛏️ Because sleep isn’t a luxury – it’s essential for our health and wellbeing.

https://rivernutrition.uk/sleepless-nation-the-alarming-uk-sleep-crisis/

Discover the hidden dangers of poor sleep in the UK, why millions go undiagnosed, and how nutritional therapy can naturally support better rest. Backed by research and expert guidance.

23/06/2025

We often talk about 'listening to your body', but what does that really mean in practice? Cravings are one of the most misunderstood signals our bodies send us. They're often dismissed as emotional eating or a lack of willpower. But in reality cravings can be rooted in biology- driven by stress or hormones.

During my online Sugar-Free Challenge last week, there were a number of questions about cravings and how to handle them, so this feels like a timely post.

Cravings aren't just in your head — they may be your body's way of signaling nutrient imbalances, stress, or hormonal shifts. Learn what your food cravings could reveal about your health and how to respond with smarter choices.