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

1️⃣ Protein is non-negotiable

Post-bariatric target:
👉 60–80 g protein/day (minimum)

For blood type O this aligns well as many protein sources are beneficial:

  • lean red meat (very small portions)
  • minced beef
  • eggs
  • fish
  • chicken thighs (soft, moist)
  • bone broth

Start with:

  • 2–3 tablespoons per meal
  • build slowly

2️⃣ Prevent lean muscle loss

Rapid weight loss = muscle loss risk

So include:

  • protein first at every meal (meat, fish, eggs, protein powder)
  • resistance exercise when medically cleared
  • leucine-rich foods (eggs, beef, fish)

3️⃣ Micronutrient density (very important)

High risk post sleeve of low levels of:

  • B12
  • iron
  • folate
  • zinc
  • vitamin D
  • calcium

 

Food first approach for O Blood Type:

Weekly “nutrient boosters” Tiny amounts, high impact:

  • Liver pâté – 1 tsp twice weekly → iron, B12
  • Engevita Flakes – 1 tsp twice weekly B12, other B Vitamins and zinc
  • Sardines – calcium, vitamin D, omega-3
  • Egg yolks – choline, fat-soluble vitamins
  • Tahini – calcium (watch portion size)
  • Bone broth – collagen + glycine (gut support)

4️⃣ Blood sugar stability

Metformin helps to balance it, but meals must:

  • avoid liquid carbs (sweet fruit juice without fibre)
  • avoid grazing on soft carbs (bread, biscuits
  • pair protein + fibre

Good early carbs (small):

  • mashed sweet potato
  • well-cooked carrots
  • butternut squash
  • puréed lentils (if tolerated)

Avoid as these foods are high carbohydrate and will affect Blood Sugars:

  • bread white or brown
  • wraps
  • rice
  • pasta
  • fruit juices
  • smoothies with sweet fruit only
  • raw vegetables
  • tough steak

These either:
cause dumping/ diarrhoea, stretching of the pouch, or displace protein absorption.

 Texture Rules for Week 1

All foods must be:

  • moist
  • soft
  • minced or flaky
  • sauce/broth added
  • chewed to paste
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