Nutrition First

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.

I know what your head is telling you this Monday morning…"I've messed up.""I ate too much.""I shouldn't have had that de...
27/07/2026

I know what your head is telling you this Monday morning…

"I've messed up."
"I ate too much."
"I shouldn't have had that dessert."
"I need to be good this week."
"Maybe I should skip breakfast."
"I need to cut back."
"I need to work it off."

I know this because, honestly, I could have had those thoughts myself this morning. This weekend, my husband and I had our first proper weekend together in what felt like forever. ❤️

And we had two meals out.

We ate delicious food.
We enjoyed ourselves.
We had time together.
We made memories.

And do you know what?

I haven't "messed up." Neither have you.

You had a couple of meals out/ a takeaway.
You enjoyed yourself.
You ate food you love.
You spent time with people you care about.

That's not failure. That's life. ❤️

So this Monday, don't punish yourself for enjoying your weekend.

Don't skip meals to "make up for it."
Don't restrict because you feel guilty.
Don't turn movement into punishment.
Don't spend the whole week trying to compensate for a few meals.

Instead…

💧 Drink some water.
🥣 Eat a proper breakfast.
🥗 Get back to your usual balanced meals.
🥚 Include some protein and fibre.
🥦 Add some colour to your plate.
🚶‍♀️ Get outside and move because it feels good.
😴 Prioritise your sleep.

And then carry on.

Because healthy eating isn't about what you do at one meal. It's about what you do most of the time.

It's not the pizza on Saturday night.
It's not the Sunday roast.
It's not the dessert you shared with friends.
It's not the two meals you enjoyed while spending precious time with someone you love.

It's the bigger picture.

The healthiest relationship with food is one where there's room for both the nourishing meals and the meals you eat purely because they're delicious. 🍕🍰❤️

So if your head is telling you that you've "messed up"…

This is your reminder:

You haven't.

You don't need to start again.

You just need to carry on. 🤍

25/07/2026

I show up for the little girl I used to be, the woman I am today and the little girl I'm raising...

I show up for the little girl I used to be, the one who hated exercise, who was teased about her weight and made to feel self-conscious about her body. The little girl who never imagined that one day she would walk into a gym and feel confident. Who would lift weights.
Who would feel strong. Who would actually enjoy moving her body. I show up for her because I wish she could have known then what I know now… that strength isn't about changing your body or becoming someone you're not. It's about discovering what you're capable of.

I show up for the woman I am today. To feel strong.
To build confidence. To challenge myself. To remind myself that I'm capable of more than I sometimes believe. Because maybe strength isn't about what you can lift, but everything you keep showing up for.
The days you don't feel confident. The moments you doubt yourself. The challenges that feel uncomfortable, the times you choose to keep going anyway.

And I show up for the little girl in my life, too. I want her to grow up knowing that her body is something to celebrate. That movement can be joyful. That being strong is something to be proud of. And that she never needs to feel guilty for taking care of herself.

The little girl I used to be.
The woman I am today.
And the little girl I'm helping to raise.
Three reasons I keep showing up.

And that's why I love coaching women so much.
Because I know what it feels like to go from feeling intimidated and unsure of yourself to suddenly realising…

Maybe I am stronger than I thought.

That moment when you lift a weight you didn't think you could.

When you walk into the gym with a little more confidence.

When you start believing in yourself.

When you realise you're capable of so much more than you ever gave yourself credit for.

That feeling is everything!

And getting to help other women experience that feeling for themselves is why I love what I do. 🤍

24/07/2026

Here’s something I really want you to remember this summer:

Health and fun can go hand in hand!

You can enjoy the ice creams. 🍦
You can have the BBQs. 🍔
You can go out for dinner.
You can have a few drinks with friends. 🥂
You can enjoy the lazy mornings and all the fun that comes with summer.

And you can still look after yourself.

Because I don't believe in waiting until September to “get back on track.”

I don't believe in diets that make you miserable.

And I definitely don't believe you need to miss out on life to feel good in your body.

That's exactly why I'm so excited about my 21-day challenge.

21 days. No diets. No missing out. No putting your life on hold.

Just small, realistic changes that fit into your actual life helping you move more, feel better and start putting yourself back on the list.

Because you deserve to enjoy your summer and feel good doing it. 🤍

Who's ready to join me for the 21 say summer rebalance? ☀️

23/07/2026

They almost thought they'd have to cancel their workout because they didn’t have childcare…

But instead of saying, “we can’t,” we said, “How can we make this work?”

Today, these lovely clients of mine brought their daughter with them for their session, so they could still get their workout in.

Not because it was easy. Not because everything went perfectly.But because they adapted. And their daughter got to see something even more valuable than a workout…

She got to see her parents keep promises to themselves.She got to see consistency.She got to see that taking care of yourself matters.She got to see two role models in action.

Parents summer doesn't have to look perfect.

Sometimes you won't have childcare.Sometimes your routine will get disrupted.Sometimes you'll have to bring your kids along and make it work.

That's okay.

Your kids don't need to see perfection.They need to see you model resilience, adaptability, and taking care of yourself.

And that's exactly what we're practicing inside my 21-Day Challenge.

Because this isn't about following a plan perfectly.

It's about learning how to adapt, make it work, and keep showing up, even when life doesn't go to plan.

If you're ready to stop waiting for the "perfect" time and start building habits that actually fit your real life, join us for the 21-Day Challenge.

DM me “21 DAYS” and I'll send you the details. 💪

22/07/2026

We're back with another 21-Day Challenge! ☀️

And honestly, as a Nutritional Therapist, a mum and just a human myself, I get it. I know how easily your usual routine can disappear over the summer.

The kids are off school.
You're going on holiday.
There are BBQs, meals out and social plans.
Your normal gym routine doesn't always work.
And suddenly, looking after yourself gets pushed further and further down the list.

But here's the thing...

You don't have to put your health on hold just because it's summer. 💛

You don't need to be perfect. You don't need to follow a strict routine. And you definitely don't need to wait until September to "start again."

You just need a few simple things to focus on, a little accountability, and the support to keep showing up for yourself, even when life looks a little different.

That's exactly what this 21-Day Summer Rebalance is about.

A little bit of education.
A little bit of accountability.
A supportive community.
Simple daily minimal musts and tasks to keep you focused.

Whether you're at home with the kids, heading off on holiday, enjoying BBQs and meals out, or simply trying to navigate a busier summer schedule, you can still make yourself and your health a priority.

Because looking after yourself doesn't have to stop just because your routine does. ☀️

Let's find a way to enjoy summer AND keep up those good habits.

21 days. Simple actions. Support. Accountability. Community. And its only £42!

Who's ready to Rebalance this summer? 💛

📩 DM me SUMMER REBALANCE to join us!

In yesterday’s poll, I asked you about your mornings…67% of you said you skip breakfast33% of you said you rely on caffe...
22/07/2026

In yesterday’s poll, I asked you about your mornings…

67% of you said you skip breakfast
33% of you said you rely on caffeine ☕️

And honestly? I wasn't that surprised. Because as women, we’re often so busy juggling work, relationships, family, life and everything in between that looking after ourselves can end up at the bottom of the list.

We rush out the door.
We get busy at work.
We tell ourselves we'll eat later…

…and suddenly it’s 11am and we’re running on coffee and willpower. 😂

But as a nutritional therapist, one of the things I often encourage women to look at is how they're starting their day.

Not because you have to eat breakfast. And not because breakfast is a magical meal that will fix everything. But if you're skipping meals, relying heavily on caffeine and then finding yourself:

✨ Exhausted by mid-morning
✨ Reaching for something sweet
✨ Feeling ravenous by lunchtime
✨ Struggling with energy throughout the day

…it might be worth looking at what you're giving your body first thing.

For some women, that might mean starting the day with a balanced breakfast containing protein, fibre and healthy fats.

Think:

🍳 Eggs + wholegrain toast + avocado
🥣 Greek yoghurt + berries + seeds
🌾 Porridge + nuts + seeds
🥤 A smoothie with protein + berries + nut butter

And if you're genuinely not hungry first thing? That's okay too.

The goal isn't to force yourself to eat. It's to start listening to your body and asking:

"What do I need today to feel my best?"

Because your health deserves to be a priority, not an afterthought. 🤍

So tell me… which one are you?

☕️ Team Coffee
🍳 Team Breakfast
🙈 Team I Forget To Eat

#

20/07/2026

Mama, you are not here to survive on coffee, crumbs and whatever’s left in the kids’ snack cupboard!!!!

We want our ENERGY back.
We want to feel GOOD in our bodies.
We want to feel strong, confident and healthy.
We want to show up for ourselves, not just everyone else.

We’re moving our bodies because it makes us feel good.

We’re nourishing ourselves so we have the energy to actually enjoy life.

We’re building strength, confidence and healthy habits that work around REAL mum life.

And we’re taking care of ourselves WITHOUT the guilt.

Because looking after you isn’t selfish.
It doesn’t make you a bad mum.
And you don’t have to wait until the kids are older, life is less busy or you’ve “got it all together.”

You deserve to feel energised.
You deserve to feel strong.
You deserve to feel good in your body.
You deserve to put yourself back on the list, too.

This isn’t about perfection.
It’s about getting your energy, confidence and YOU back.

The burnt-out mum era?
Yeah… we’re done with that and this mamas got you ✌🏼🤍

19/07/2026

If last night involved a takeaway, a few drinks, or a late night, your gut may be feeling the aftermath this morning.

Alcohol, rich foods and disrupted sleep can all affect your digestion and the gut-brain axis — the two-way communication system between your gut and your brain.

So before you automatically reach for that morning coffee because your head is telling you that you need it… pause for a second and check in with your gut.
Is it asking for coffee? ☕️

Or would something gentler, like ginger tea, feel better right now? 🫚

There’s no right or wrong choice. The takeaway is simply to listen to your body before reaching for the habit.

Sometimes your gut knows what you need before your head does. 🤍

Happy Sunday x

health

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