Saira Nutrition

11/07/2025

Is your weight affecting your confidence, causing pain, or keeping you up at night?

You’re not alone.

Here are 3 tips for healthy, sustainable weight loss:

1⃣ Eat regular meals 🕣
Skipping meals often leads to impulse snacking and overeating. Keeping a steady routine helps regulate hunger, energy, and blood sugar levels.

2⃣ Balance your plate 🍽️
Aim for a quarter protein, a quarter wholegrain starchy carbs, and half vegetables or salad. This supports fullness, nutrition, and steady weight loss.

3⃣ Eat mindfully 💬
Sit down without distractions like your phone or laptop. Notice the taste, smell, and texture of
your food - it helps with portion control and satisfaction.

✨ If you would like more support on your weight loss journey, comment “HELP” below.
You don’t have to do this alone.

09/07/2025

🌿 Big News! 🌿
Episode 1 of my brand new podcast Nourish and Flourish is officially live! 🎉

🎥 Watch on YouTube: https://youtu.be/EqdbG8dIJTw?si=qPALYqM6CNvR8PM4

🎧 Listen on your favourite platform:

Spotify – https://open.spotify.com/episode/5jj1m9k50wSpyMaBYClqlQ?si=tHBy9V6lSrCn8Op3WjxBpg

Deezer – https://link.deezer.com/s/30qkEblA3ElJjbsbQvig6

Amazon Music – https://music.amazon.co.uk/podcasts/e932fa1d-2bb8-4e9d-b43f-9b25811aaa25/episodes/ae1677d3-ac2a-45e9-b77b-ff1769577dbb/nourish-flourish-meet-saira-mashru

I'd love for you to tune in and let me know what you think in the comments 💬

Thank you so much 💜

This is the episode where it all begins. My story, my purpose, and why your relationship with food is about so much more than what’s on your plate.

04/07/2025

You’re Not Lazy - You’re Exhausted.

For a long time, I thought I was just unmotivated because I wasn’t working on my business 24/7 or studying non-stop. But the truth? I was burnt out.

I had been pushing so hard that I lost balance - quality sleep, nourishing meals, movement,
connection, and real rest

Eventually, I realised something important:
Rest isn’t a weakness - it’s essential.

When I give myself permission to slow down, I actually become more productive. I have the
energy to cook real meals, move my body, connect with people I care about, and just
breathe.

So if this sounds like you, please know:
👉 You’re not broken.
👉 You’re not lazy.
👉 You’re just tired - and that’s okay.

Your wellbeing is the foundation of everything you do.

💬 Comment “rest” if you needed this reminder today.

27/06/2025

Eating Clean but the Scale Won’t Budge? 🤔
You’re tracking your calories, making healthy choices - but the number isn’t moving? Here’s what might be getting in the way:

1️⃣ Hidden sugars
Fancy coffees, matchas, flavoured yoghurts - they can sneak in more calories than you think.

2️⃣ Skipping meals, then overeating later
This can mess with your hunger cues and lead to a cycle of restriction and overeating.

3️⃣ Unbalanced meals
If you're missing wholegrain carbs, protein, or veggies, you’ll stay hungry - and snack more.

4️⃣ Portion sizes
Even healthy food can add up if the portions are more than your body needs.

✨ Need help figuring out what’s really holding you back?
Comment “HELP” below or message me.

Let’s ditch the guesswork and get you real, lasting results. 💪

20/06/2025

“Why don’t you just give clients a diet plan?”

Because effective nutrition support goes way beyond simply telling someone what to eat.

Yes, I can provide tailored meal and snack ideas - but that’s just one small part of a much
bigger picture.

Most people already know what’s “healthy.”
The real challenge is understanding why making
lasting changes feels so difficult. That’s where the real work begins:

💭 Unpacking the thoughts and beliefs behind food choices
🧠 Exploring your emotional and psychological relationship with food
🧒 Connecting current habits to early experiences or patterns
🍽 Improving how you eat - not just what you eat
🌙 Considering the bigger picture: sleep, stress, lifestyle, environment

Because here’s the truth:
❌ Following a strict plan perfectly for two weeks, then giving up - isn’t success.
❌ Avoiding social meals because they don’t “fit” the plan isn’t freedom.
❌ Rigid rules aren’t sustainable.

My approach is holistic, practical, and centred on you - designed to create meaningful,
lasting change that fits your real life.
Nutrition is about more than food. It’s about people.

If you (or someone you know) want to try a different way to approach nutrition, I would love
to connect.
📩 Email me at info@sairanutrition.co.uk to book your FREE 15-minute discovery call with me today!

13/06/2025

Oatzempic: Another TikTok Trend, Another Nutrition Myth?

You may have come across the TikTok trend “Oatzempic” - a blend of oats, water, and lime
juice, claimed to cause rapid weight loss. The name plays on Ozempic, a prescription
medication for appetite control and weight management.

Some TikTok users claim drinking Oatzempic daily can help lose up to 40 pounds in just 8
weeks.

For my full response and evidence-based insights, check out my blog here:
🔗

Oatzempic is a TikTok trend where people blend oats, water, and lime juice , claiming it helps with rapid weight loss. The name is a play on Ozempic, a medication known for appetite control and weight loss. According to some TikTokers, drinking Oatzempic daily can lead to weight loss of up to 4

06/06/2025

🌿 Menopause: A Midlife Rebrand – 3-Part Webinar Series 🌿

🗓 18th June, 25th June, 2nd July 2025
🕢 7:30-9pm
💻Online

Join me, Saira (Registered Associate Nutritionist), and Margaret Wood (Women’s
Personal Development Specialist) for a supportive series exploring the menopause
transition - covering health, mindset, relationships, and career.

🎙 Each session includes a live Q&A and features expert insights from us plus guest
speakers:

🔹 18th June
• Blood sugars & plant oestrogens (Saira)
• Menopause brain & transition (Margaret)
• Hypnotherapy for menopause (Reshma, Hypnotherapist)

🔹 25th June
• Bone health, caffeine & alcohol (Saira)
• Career & financial impact (Margaret)
• Menopause & relationships (Bilyana, Integrative Psychotherapist)

🔹 2nd July
• Heart health & spicy foods (Saira)
• Menopause policies & why it's not just a women’s issue (Margaret)
• Financial wellbeing (Steph, Women’s Wealth Specialist)

Discounted tickets available until 10th June!

🔗 More info:

Join us for a powerful series of three webinars designed to support women through the menopause transition Hosted by Saira , Registered Associate Nutritionist, and Margaret , Women’s Personal Development Specialist, this series is designed to guide and empower women through the menopause tran

30/05/2025

June is around the corner…can you believe it?!

Focus on Seasonal and Local Produce 🍉☀️

Why? 💭

Eating locally grown, seasonal produce offers several benefits:
• More affordable: Local, in-season produce is generally less expensive
•Fresher: It’s harvested at its peak, meaning it’s nutrient-packed and full of flavour
•Reduces climate impact: Seasonal produce travels shorter distances, which reduces its carbon footprint

Seasonal Fruits & Veggies in June:
•Blackcurrants
•Cherries 🍒
•Raspberries
•Strawberries 🍓
•Asparagus
•Aubergine 🍆
•Beetroot
•Broccoli 🥦
•Courgettes
•Peas 🫛
•Rocket
•Watercress

Tip: Try including these in your meals for a boost of nutrients and great taste! 😊

Happy fruit and veg eating! 🥗🍽

30/05/2025

🌟 Myth Buster! 🌟

Myth: A gluten-free diet helps you lose weight.
Fact: Unless you have coeliac disease or a gluten intolerance, there is no need to avoid gluten.

🌾 There is no scientific evidence that cutting out gluten leads to weight loss.

✅ The key to sustainable weight management? A balanced diet, consistent physical activity, and healthy lifestyle habits.

If you think you might have a gluten sensitivity, always speak to your GP or a registered dietitian for proper guidance.

Struggling with your weight or feeling overwhelmed by conflicting nutrition info? I am here to help!
📩 Email info@sairanutrition.co.uk for personalised support and expert advice.

Let’s ditch the fads and focus on what works - for you. 💚

28/05/2025

Limited early bird discounted tickets available until 31st May!

✨ Menopause: A Midlife Rebrand ✨

Join us for a transformative 3-part webinar series supporting women through the menopause journey – with expert insights, heartfelt guidance, and community connection.

🗓️ Dates: 18 June | 25 June | 2 July
⏰ Time: 7:30–9:00pm (UK Time)

🌿 Saira, Registered Associate Nutritionist, shares how diet & lifestyle can ease symptoms and boost long-term health.

💼 Margaret, Women’s Personal Development Specialist, explores menopause at work, the gender pay gap & the often-misunderstood “menopause brain.”

🎤 Each session features a new guest speaker + live Q&A.

Let’s make this transition smoother – together.

💬 A safe, supportive space to learn, share & thrive.

🎟️ Info & tickets: https://sairanutrition.co.uk/workshops-webinars/menopause-webinars

23/05/2025

🔥 Too Early for a BBQ? Never! 🔥

As the sun comes out and BBQ season kicks off, it's totally possible to enjoy all the fun and stay on track with your health goals!

Here are some simple tips for a healthier BBQ without missing out:
✅ Choose lean meats like chicken, turkey, or fish – marinate for extra flavour and
tenderness
✅ Check marinade labels or make your own to avoid extra sugar, salt & fat
✅ Make your own coleslaw/potato salad using low-fat yogurt instead of mayo
✅ Grill your veggies – they add colour, fibre, and taste amazing
✅ Watch alcohol intake – drink lots of water, alternate alcoholic drinks with non-alcoholic
drinks, add ice, and use a measurer to avoid over pouring
✅ Try wholemeal/wholegrain buns for added fibre and better gut health
✅ Swap sugary and high fat sauces such as ketchup – homemade salsa is a tasty, healthy
swap.

BBQs are about enjoying good times - a little balance goes a long way. You've got this!
💪🌽🍗🥗🍞

Check out my blog for more information - https://sairanutrition.co.uk/resources/bbq

Comment below your favourite BBQ food!

Struggling with this? Email me at info@sairanutrition.co.uk

As the weather warms up, BBQs start firing, jackets get tucked away, and we spend more time outside with friends and family. While this season screams fun for many, it can bring a wave of anxiety for others—especially those trying to stay on track with healthy eating goals. The good news? You don'...

22/05/2025

✨ Menopause: A Midlife Rebrand ✨

Join us for a transformative 3-part webinar series supporting women through the menopause journey - with expert insights, heartfelt guidance, and community connection.

🗓️ Dates: 18 June | 25 June | 2 July
⏰ Time: 7:30–9pm (UK Time)

🌿 Saira, Registered Associate Nutritionist, shares how diet & lifestyle can ease symptoms and boost long-term health.
💼 Margaret, Women’s Personal Development Specialist, explores menopause at work, the gender pay gap & the often-misunderstood “menopause brain.”

🎤 Each session features a new guest speaker + live Q&A.

Let’s make this transition smoother – together.
💬 A safe, supportive space to learn, share & thrive.

Open to everyone, not just women going through the menopause transition ❤️

🎟️ Tickets: https://sairanutrition.co.uk/workshops-webinars/menopause-webinars

Can’t make every date? Email me at info@sairanutrition.co.uk

Jun 18 Menopause: A Midlife Rebrand Wednesday 18 June 2025 19:30 21:00 Google Calendar ICS Join us for a powerful series of three webinars designed to support women through the menopause transitionHosted by Saira, Registered Associate Nutritionist, and Margaret, Women’s Personal Development Specia...