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

Behavioural Changes

You’ll get better outcomes if you include:

  • Stop at first fullness and learn signals
  • chew count (20–30 for each mouthful)
  • chew food to a soft paste
  • put cutlery down between mouthfuls
  • 20-minute meal rule – take time to rest and digest
  • no drinking 30 mins before/after each meal or snack

Target

Goal

Protein

60–80 g/day

Meals

3 meals + 1 protein snack each day

Portion size

½ a small cup / 100–150 ml per meal max

Meal duration

20–30 minutes

Fluids

1.5 L daily (not with meals)

🍗 Protein Strategy (Very Specific)

Phase textures

Phase 1 – Soft / minced / moist (Weeks 1–2 )

Portion: 2–3 tablespoons protein

Best tolerated:

  • scrambled eggs
  • egg mayonnaise (small amount)
  • minced beef in broth
  • turkey mince
  • flaked salmon
  • slow cooked chicken thigh
  • cottage cheese (if tolerated)

👉 Goal: 15–20 g protein per meal

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