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.

Let’s be honest… the weekend often looks VERY different to the week, and the way we look after ourselves can look differ...
16/10/2026

Let’s be honest… the weekend often looks VERY different to the week, and the way we look after ourselves can look different, too. 🤍

I used to be an all-or-nothing kind of girl. I’d have my routine nailed during the week, then feel like everything went out the window at the weekend.

I thought looking after my health meant being consistent with everything, all the time. But that mindset left very little room for actually enjoying my life.

What I’ve learnt (and what I now encourage my clients to explore, too) is that balance doesn't mean doing the same things every day. It means learning how to look after yourself in a way that works for your real life.

So, rather than asking yourself, “How can I stay on track this weekend?” try asking:

✨ What would looking after myself look like this weekend?

✨ What habits help me feel good, without taking away from the things I want to enjoy?

✨ Where can I let go of perfection and find a little more flexibility?

Some weekends you'll be more active, others you'll need more rest. Some meals will look different to your weekday meals, and that's okay.

You can enjoy meals out, have a lie-in, spend time with friends and still make choices that support your health.

Because looking after yourself shouldn't feel like a full-time job, and you shouldn't have to choose between feeling good and enjoying your life. 🫶

The goal isn't to create a routine that only works when life is predictable. It's to build habits that support you through real life — the busy weeks, the social weekends and everything in between.

You don't need to get it perfect. You just need to find what works for you, and give yourself permission to adapt.

So, a little question to reflect on this weekend…

💭 What’s one thing you could do to support your wellbeing this weekend, while still making space for the things you love?

Because you really can do both. 🤍

Over the last 9 years, I've had the privilege of working with women in so many different seasons of life. Each with thei...
14/10/2026

Over the last 9 years, I've had the privilege of working with women in so many different seasons of life. Each with their own story, their own struggles and their own reasons for wanting to feel better.

✨ Nine years has taught me that every woman is navigating something different.

Some are healing, some are rebuilding, some are finding their strength, and some are chasing a dream. And sometimes, one woman is navigating several of these things all at once.

We never truly know what another woman is carrying, what she's overcome or how much courage it took for her to show up that day.

To every woman I've worked with over the last 9 years, thank you for being part of the journey.

And to every woman reading this, wherever you are in your journey, you deserve to feel seen, supported and valued. 🤍

Here's to women in every season of life. You don't have to have it all figured out, and you don't have to do it all alone.

Which woman are you in this season of your life? 🤍



The woman going through something nobody knows about.

She's still showing up, still doing what needs to be done and still smiling when people ask how she is. But behind closed doors, she may be carrying more than anyone realises. Perhaps she's navigating grief, loss, a difficult diagnosis, family challenges or a season of life she never expected. Sometimes, the heaviest battles are the ones nobody else can see.

The woman navigating her mental health.

She's learning to give herself the same patience and compassion she so freely gives to everyone else. She's discovering that looking after herself isn't selfish, and that she doesn't have to have it all together to be enough. Some days are harder than others, but she's learning to take things one day at a time.

The woman on a journey to conceive.

She's holding onto a dream that means so much to her, navigating uncertainty and carrying emotions that aren't always visible to the world around her. Whether she's facing fertility challenges, undergoing treatment or simply living with the unknown, her journey is deeply personal, and she deserves

My mojo is definitely coming back this week, and one of the biggest reasons? Exercise snacking! 🤍✨I've stopped putting p...
09/10/2026

My mojo is definitely coming back this week, and one of the biggest reasons? Exercise snacking! 🤍✨

I've stopped putting pressure on myself to fit everything into one big workout and started looking at movement differently.

Some days, it's been 10–15 minute blocks of walking, lifting, core work or stretching. Other days, I've combined a few different routines into a 30-minute session.

And honestly? Having that flexibility has made such a difference.

Rather than thinking “I haven't got time for a proper workout”, I've started asking myself “What can I fit in today?”

💫 10 minutes of walking between tasks.
💪🏼 A short, focused strength session.
🔥 A little core work.
🧘🏼‍♀️ Some stretching and mobility.
✨ Or combining a few blocks into one longer session when I have the time.

The best part is that I can make those minutes purposeful — focusing on my form, choosing weights I can control, and picking exercises that support whatever I'm working towards.

Whether your goal is building strength, muscle growth, improving fitness or simply feeling better in yourself, shorter sessions can be part of the bigger picture. Progress comes from how you bring your training, consistency and recovery together over time.

This week, taking the pressure off has helped me move more, be more intentional and actually ENJOY exercising again.

A workout doesn't have to look the same every day. Some days you'll have 10 minutes; other days, you'll have 30. Both can have a place in your routine. 🤍

Stop waiting for the perfect hour. Start with the time you have.

Have you tried exercise snacking? Save this as your reminder that movement can fit around YOUR life. 🫶🏼

If you actually want to improve your health this week, do this: 🍓Add a handful of raspberries to something you already e...
05/10/2026

If you actually want to improve your health this week, do this: 🍓

Add a handful of raspberries to something you already eat.

Why? Raspberries are one of the easiest ways to increase your fibre intake — with around 8g of fibre per cup.

Fibre supports your digestion, helps feed the beneficial bacteria in your gut, and can help you feel fuller after eating.

They also provide vitamin C and polyphenols — plant compounds with antioxidant properties.

You don't need to completely change your diet.

Just add.

🍓 Raspberries to your Greek yogurt
🍓 Raspberries to your oats
🍓 Raspberries to a smoothie
🍓 Raspberries alongside breakfast

One small habit, repeated consistently, will do more for your health than constantly looking for the next perfect diet.

Start this week. 🍓

Save this as your reminder to buy some.

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