Course Content
Lesson 1 Core Targets
This information was sent originally by e-mail 24th January 2026
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Session 1 Core Targets
Key Clinical Considerations
Core Nutrition Priorities
Recipes and Protein Power
Lesson 2 Tracking Healthy Digestion
Within this course, the food and mood tracker is used as a supportive self-awareness tool to help participants recognise the powerful link between nutrition, digestion, energy, focus, and emotional regulation.By briefly recording meals, fluids, sleep quality, digestive symptoms, and mood patterns, participants begin to see clear connections between daily food choices and how they feel in their bodies and minds. This process removes guesswork and replaces it with personalised insight, highlighting which foods promote steady energy, calm behaviour, better concentration, and comfortable digestion, and which habits may contribute to crashes, irritability, bloating, or poor sleep.The tracker also celebrates progress, builds confidence, and encourages small, achievable changes over time. Used consistently, it becomes a practical roadmap that empowers participants to make informed food choices that support gut health, brain function, and emotional balance.
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Lesson 2 Awareness
Health Check Up Tracker
Food and Symptom Diary
Lesson 3 Calming Carb Cravings for Weight Loss
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Lesson 3 Curb the Carbs
04:04
Recipes and Meal Plan
Lesson 4 Understanding Histamine Reactions and Inflammation
Histamine is a natural chemical made by the body. It plays an important role in the immune system, digestion, and communication between cells.However, when histamine levels become too high or the body cannot break it down efficiently, it can trigger a wide range of symptoms that often look like food intolerances or allergies.Many people with gut issues experience histamine reactions because histamine is closely linked to gut health and inflammation.When the gut lining becomes irritated or the microbiome is imbalanced, the body may struggle to break down histamine properly. This can lead to a build-up in the body and cause uncomfortable symptoms.
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Why Histamine Builds Up and Common Signs
Foods That Are High in Histamine
Foods That Support Lower Histamine Levels
Practical Steps to Reduce Histamine Reactions
7-Day Low-Histamine Meal Plan
Lesson 5 Understanding slider foods, emotional eating, and post-surgery eating patterns
If you’ve had gastric surgery and still find yourself picking, grazing, or reaching for easy foods, you are not alone. Many people assume surgery should “fix” eating habits on its own, but the truth is that long-term success often depends on what happens after the operation. This week is all about helping you understand your current eating patterns with curiosity, not guilt, so you can begin making changes that actually feel realistic and sustainable.
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Small Bites Can Still Become Big Habits
06:03
What Are Slider Foods?
Why Grazing Happens After Surgery
Emotional Eating – When Food Becomes Comfort, Reward, or Relief
Action Step: Start Noticing Your Pattern
04:46
The Tummy Tamer Gut Health Programme

Understanding Carbohydrates – What Are They?

Carbohydrates are one of the three main macronutrients, alongside protein and fat. They are found in foods such as bread, pasta, rice, potatoes, fruit, legumes, milk, and sugar.

At their simplest level, carbohydrates break down into glucose — a form of sugar that your body uses for energy. Every cell in your body can use glucose as fuel. Your brain, in particular, depends heavily on it.

However, not all carbohydrates behave the same way.

Highly refined carbohydrates — such as white bread, sugary cereals, pastries, and sweets — are rapidly broken down. This causes a quick rise in blood sugar, followed by a sharp drop.

Whole-food carbohydrates — such as vegetables, berries, and some whole grains — are digested more slowly, especially when eaten with protein and healthy fats.

What Do Carbohydrates Do in the Body?

When you eat carbohydrates, your blood sugar rises. Your pancreas releases insulin to move that glucose into your cells.

If this process works smoothly, you feel steady energy.

If blood sugar rises too quickly, insulin can overshoot. This can lead to:

  • Energy crashes

  • Sugar cravings

  • Brain fog

  • Irritability

  • Increased fat storage

Over time, frequent spikes may contribute to insulin resistance, weight gain, and inflammation in susceptible individuals.

This is why quality and quantity matter.

Why Might Reducing Refined Carbohydrates Help?

Some people feel significantly better when they reduce refined carbohydrates and increase protein, fibre, and healthy fats.

Protein supports muscle, hormones, neurotransmitters, and immune function.
Fibre improves gut motility and feeds beneficial bacteria.
Healthy fats support cell membranes, hormone production, and satiety.

When meals are built around protein, vegetables, fibre, and quality fats, blood sugar becomes more stable. Appetite regulates. Energy improves. Cravings reduce.

The Fuel Analogy

I often compare this to fuel types in cars.

Some engines tolerate a wide range of fuel without issue. Others perform best on a specific grade.

If you consistently use a fuel that burns too quickly or inefficiently for your system, performance drops. You may notice more “engine noise” — fatigue, bloating, cravings, inflammation, or weight changes.

For many people, reducing refined carbohydrates is like switching to a more stable fuel source.

Protein becomes the steady-burning base.
Vegetables and fibre act like filters, helping remove waste and support detoxification.
Healthy fats — such as olive oil and natural saturated fats from whole foods — provide long-lasting energy and support hormone balance.

Why Change?

Change is not about restriction. It is about regulation.

If you:

  • Experience energy crashes

  • Struggle with weight regulation

  • Notice bloating or digestive discomfort

  • Crave sugar or bread frequently

  • Feel better when eating more protein

Then adjusting carbohydrate intake may support better metabolic stability.

The goal is not zero carbohydrates.
The goal is the right type, the right timing, and the right balance for your body.

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