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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.

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

01/07/2025

Struggled to stay hydrated in this heat? Try coconut water….. Nature’s electrolytes 🥥☀️

27/06/2025

Definitely a day for this ☀️

Mixed berries, Greek yogurt and a little milk. You could sweeten with a tsp of honey or maple syrup.

130kcals 🤩
12g protein 💪🏽
4g fibre 🌱

25/06/2025

Being outside and mental health 🌅🤩

Talker Research (2024) conducted a survey and found 67 minutes a day in natural light/fresh air is beneficial for our mental health.

What happens when we’re stuck inside too long? 🤔

Their research revealed the following:

➡️ Depression: Prolonged indoor time leads 38% of people to report feelings of depression. The lack of sunlight and fresh air can significantly impact our mental state.

➡️ Anxiety: About 33% experience increased anxiety. The confinement and lack of physical activity can heighten stress and worry.

➡️ Loneliness: Another 32% feel lonely. Being isolated from others can create a sense of disconnection and isolation.

Now 67 minutes a day might sound a lot but it can be broken down into smaller chunks and remember any time outside counts e.g walking on the school run, morning coffee on a bench, eating lunch outside, watching the children playing sports, going for a walk, gardening, being with the children in the play park, reading outside, exercising, having a bbq…..

Maybe food for thought 🤩

What has taken you outside today?

Victoria 🤓
L7 Performance Nutritionist

www.self-nutrition.co.uk

02/06/2025

Quick and easy spicy tomato prawns on spicy quinoa (yes I like spicy food 😂) and salad.

380 kcals 🤩
38g protein 💪🏽
9g fibre 🌱

01/05/2025

Month Five - Be aware of sugar intake

I thought this was a good topic post Easter and a topic I discuss with clients. The RDA daily amount of free sugar for adults is 30g which is about 7 cubes but according to the Diabetes Research and Wellness Foundation it is estimated that adults are eating three times this amount and even more for teenagers.

First of all what is meant by the term free sugar? These are added sugars and sugars that are naturally present in honey, syrups and fruit juice UNLIKE whole fruit and vegetables. They are called free as structurally they are not bound within cell structure and are therefore readily absorbed. The sugar in fruit and vegetables are contained within the cell wall. Sorry that’s the science bit. 🤓

So where do we find free sugars…. We know they’re in 🍧🧁🍭🍩🍫🍪🍦🧃🍹 but did you know they can also be in lots of UPFs (ultra processed foods) and maybe foods you wouldn’t even associate sugar with like bread, soup, pizza, ready meals, crackers, ultra processed meats, shop bought sauces and condiments. Another reason to be aware of your UPF intake.

Over consumption of free sugar can lead to many health issues including being overweight, tooth decay, type 2 diabetes, heart disease and even skin problems, premature ageing and can lead to sleep problems.

➡️ A simple way of checking your sugar intake is looking at labels as you maybe surprised to see how much sugar is in something.
➡️ Try cooking from scratch eg swap pasta sauce for passata and add herbs and garlic or make your own dressings for salad like balsamic vinegar and olive oil.
➡️ Be aware of how much sugar you’re drinking (squash, fizzy drinks, energy drinks, concentrated fruit juice, syrups) and try to reduce this.

I hope this helps and let me know if you find any products which surprise you.

Victoria 🤓
L7 Performance Nutritionist

www.self-nutrition.co.uk

10/04/2025

Looking forward to delivery this workshop 🤩🤓

03/04/2025

Chicken and Vegetable Ramen

Such a quick and easy dish where you can put in any protein and any veggies you have. I used 7 vegetables in this one 🤩. The great thing is I made a big batch so there are plenty of leftovers. 💪🏽😋

420kcals
40g protein 💪🏽
14g fibre 🌱

01/04/2025

Month Four: Eat protein for breakfast

Studies show how eating protein for breakfast carries many benefits including:

✅ Reduce appetite later in the day
✅ Less snacking
✅ Stabilise blood sugar levels
✅ Improve concentration
✅ Boost satiety
✅ Increase muscle mass and function

So with those benefits why would you not choose a high protein breakfast? 🤷‍♀️

Often a discussion I have with clients is why traditionally in the western world we eat a carb rich and sometimes sugar rich breakfast rather than seeing it as another meal. Even wondered why you eat some toast and then you’re hungry soon after? Your body is wanting protein. Protein has so many functions in the body (not just for muscles) including making hormones and enzymes. Therefore if you don’t consume enough protein for your first meal after sleep it will carry on wanting it.

So maybe swap your morning toast and cereal to a high protein breakfast. Build your breakfast around your protein.

More common ideas are eggs with cottage cheese/smoked salmon bacon, yogurt with seeds/nuts and berries or unflavoured protein powder added into pancakes/oats BUT why not think outside the box and choose a meal you’d have at another time of the day. I have a few clients who choose chicken/salmon and veggies for breakfast or even leftovers.

Maybe try something new and let me know how you get on. 💪🏽

Victoria 🤓
L7 Performance Nutritionist

www.self-nutrition.co.uk

26/03/2025

Stuck for time? Try this 10 minute high protein and high fibre meal. 😋

Puy lentils, veggies (I used peppers, mushrooms and courgettes) and sea bass. Pan fry the veggies with the sea bass once you heat the lentils. Serve. 👌

370 kcals 🤩
44g protein 💪🏽
18g fibre 🌱

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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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