Author: jtg

How improving your gut health can help reduce menopause symptoms.

How improving your gut health can help reduce menopause symptoms. To book a consultation with Trish Tucker May, Nutritionist of the Year click

Focusing on your digestion and gut health is paramount to creating lasting health and hormonal balance.   When your organs are functioning well, your menopause symptoms will be less.  The liver and the digestive organs need to be in good shape to avoid inflammation, irritability and hot flushes.

Nowadays, the gastrointestinal tract is sadly neglected, impacting how we feel, how well we sleep and how good we feel about ourselves.

As a nutritionist, I’ve seen some of the symptoms experienced by sluggish digestion including; bloating, skin issues, tiredness, lack of enthusiasm, hot flushes, food cravings, bad wind, bad breath, headaches, constipation and IBS.  Do you see any correlation between these symptoms and your menopause symptoms?

The good news is, I’ve also seen how great you can feel when you look after your digestive system.

Here is a list of easy to follow ways that will improve your digestion. Implementing just some of these will help you reap the rewards with better health, increased vitality and a smoother menopause.

21 ways to improve your gut health and reduce your menopause symptoms:

  1. Water: drink 2-3 litres of room temperature, filtered water daily. Incorporating warm lemon water and herbal teas is a great way to increase hydration. Always focus on your fluids being tepid/room temperature, not hot or cold, as your digestion doesn’t like this.
  2. Avoid caffeine, sugary and carbonated style drinks, as these fluids put a lot of strain on the body and cause dehydration. They can also spike your blood sugar and adrenals, making you feel tired.
  3. Add good bacteria (fermented foods) like kombucha, kefir, miso, sauerkraut, live organic natural yoghurt, a good strain of probiotic supplement.
  4. Add pre-biotics to your diet (artichokes, green bananas, leeks, onions, garlic and asparagus) to help your good bacteria thrive! We need to create the right environment for our lovely good bacteria to thrive and keep us well.
  5. Drink bone or potassium broth to help soothe and heal your digestive system. A calming drink to help when your gut is unhappy. Recipe here
  6. Drink vegetable/fruit juices and smoothies daily (3/4 veg and 1/4 fruit). You can add nuts/seeds and avocado for a filling drink. Plenty of great recipes here
  7. Stick garlic up your bum. Oh yes! Garlic is great for bad wind, sore bottom, itchy bottom, bloating. Gently squeeze a clove, dip in olive oil and insert up the rectum as far as the finger takes it. Ideally do this just before bed and you’ll poop it out the next day! Garlic is very healing.
  8. Eat high fibre foods – beans, lentils, vegetables, fruit quinoa, buckwheat, nuts, seeds.
  9. Eat vegetables half raw and half steamed daily. Remember to chew your food really well to release all of the lovely enzymes that will aid digestion.
    10. Avoid grain style foods like bread, pasta, rice. These foods are very sticky, cause inflammation in the body (plus water retention) and cause more harm than good.
  10. Eat more good fats like avocados, olives, seeds, nuts, coconut oil, hemp seep oil, olive oil and MCT oil.
  11. Eat organic meats (if you like eating meat). Avoid pork, which is terrible for digestion. The gut prefers lighter meats or fish.
  12. Have more Vegetarian or Vegan days.
  13. Avoid spicy foods that irritate your gut; listen to your body, if your stools become soft or you experience diarrhea, then don’t eat them.
  14. Learn to manage the stress in your life. The brain and the gut talk to each-other so if you are stressed, then so is your gut and it will react. Focus on de-stressing techniques like yoga, breathing, meditation, mindfulness, a warm epsom salt bath or walks in the fresh air.
  15. Chew your food slowly. Very very important. Get that mucous coating your food before it enters the stomach. We tend to swallow not chew our food, and this can cause many digestive issues. Take your time and chew your food until its a soupy consistency, enjoy the taste and texture. Digestion is very sensitive to stress and will shut down temporarily. You don’t want undigested food stagnating in your gut, this will cause many problems.
  16. Have 1-2 tsp of apple cider vinegar before a meal, to help with digestion.
  17. Don’t drink fluids whilst eating as this interferes with and dilutes with your digestive juices. It is paramount the secretions are the correct ratio so they can work for you and break down your food effectively.
  18. Don’t over eat- only eat when hungry. Listen to your body.
  19. Fast. Fortnightly or monthly, give your gut a complete day to rest (preferably fasting on water or vegetable juices). It’s easy to do 24 hours by having your last meal at 6pm then don’t eat again until 6pm the following day. You’ll be amazed how easy it is, how much more energy you have and that you actually feel less hungry.
  20. Exercise is important for many reasons, not least because by breathing more deeply, your lungs massage your gut and help to keep things moving.


All disease starts in the gut.

Therefore, the solution to ANY issue facing you today, not just digestive problems, will begin by giving your digestive system some care and attention.

Start slowly but start today.

For more recipes you can check out

To book a consultation with Trish Tucker May, Nutritionist of the Year click

Cleanse and restore guided 6 week program

What are your health goals?

  • Overcome allergies
  • Sleep better and feel better
  • Stop the bloat
  • Digest better
  • Feel supported in a whole new way

Get help to achieve your goals with the CLEANSE AND RESTORE GUT HEALTH package.

Let me help you get the results you want.

Book an appointment with Trish here

You will get:

  • 3 one to one coaching sessions,
  • stool and blood tests to get to the root cause of your symptoms,
  • 4 recipe books,
  • 6 weeks of meal plans,
  • juice detox program,
  • parasite cleanse,
  • food mood poop diary
  • Tummy tamer kit with supplements and essential oils
  • access to the private coaching facebook group.

Start now and email

Life changing bread recipe – as on BBC radio GLOS

Life changing bread recipe – as on BBC radio GLOS

I love sharing healthy recipes on the BBC radio Gloucestershire.  Here is the recipe for ‘life changing bread’.

Eating bread and cake may sound like a great way to help cope with weight loss and balancing hormones.  I call it cake as it can be made sweet or savoury – but I guess it is more like a bread then a cake.  This has been modified from the original HRT cake recipe inspired by menopause expert Abbie James.  We run workshops together and this is always a winner at retreat days. It is not only beneficial for menopausal women. It is a great recipe for the entire family. 

This cake is very special and is low glycaemic, low is sugar and packed with calcium and magnesium. It can be made grain free, dairy free, sugar free and vegan friendly. 

A slice a day is fantastic for all areas of your health. You can also switch out any ingredients you don’t have.  The version I made for Dom on the BBC radio had coconut flour instead of wholewheat and it works just as well. 

It freezes well too. 

Batch cook several loaves and freeze so you have it handy when you run out.

(makes 2 loaf tins)

  • 2 ¼ cups wholewheat/buckwheat/rice or other flour
  • 2 pieces stem ginger, chopped
  • 2 cups raisins
  • 1 ½ cups porridge oats
  • Approx 1 litre soy/rice/almond/oat/hemp milk (1 carton)
  • ¾ cup linseeds/flaxseeds (ground)
  • 1 tablespoon malt extract (or honey)
  • ½ cup sunflower seeds
  • ½ cup pumpkin seeds
  • ½ cup sesame seeds
  • ½ cup flaked almonds
  • ½ teaspoon nutmeg
  • ½ teaspoon cinnamon
  • ½ teaspoon ground ginger


  1. Preheat oven to 180°C/160°C fan-forced
  2. Grease and line 2 small loaf tins
  3. Combine all dry ingredients in a large mixing bowl
  4. Add milk and malt extract – mix well and leave to soak for 30 minutes. If the mixture becomes too stiff add a little more milk.
  5. Spoon into tins and level the mixture
  6. Bake for 30 -40 minutes until golden and cooked through
  7. Cool on wire Slice when cool – will keep for 5 days in fridge in a sealed bag. Freeze for 2 months

Eat a slice a day xx

Discover wellness with essential oils.

How would you like to wake up with enthusiasm every day?

  • How would you like to maintain your energy levels throughout the day?
  • Do you wish you knew what lifestyle choices will give you more energy, health and joy for life?
  • Are you ready to transform your health and vitality so you can do the things you love and enjoy?
  • Would you like to know how to remove harmful chemicals from your kitchen and bathroom?
  • Do you wish you knew how to support your children with strategies to reduce stress and overwhelm?

Join us for this unique opportunity to spend an afternoon fully immersed in all things healthy.

It is your chance to treat yourself. The goal of this wellness afternoon is simple — To learn how to listen to your body and reclaim your energy. You will leave with practical ways that will help you with more energy and healthy living.

Make time in your diary today and be prepared to leave looking and feeling like a different person.

We bring together experienced wellness practitioners, for an afternoon of nourishing snacks, words of wisdom, proven techniques, and profoundly practical self-care rituals.

What you will learn:

  • How your lifestyle choices affect your energy levels and overall well-being.
  • How you can choose self-care techniques, so you have all the energy and vitality to enjoy life and do the things you want to do.
  • Discover the power of cleansing and restoring the gut health. Recipes that you will absolutely love and transform your life.
  • How essential oils can help you feel more energised, sleep better, relieve pain and inflammation and much more.
  • Practical self-care rituals and mini meditations that you can incorporate into your life immediately,
  • Learn about zero tox and zero waste cleaning and keeping your home environment clear of toxins and
  • Much, much more…

About your presenters.

Trish Tucker May

Recently awarded UK’s Nutritionist of the Year, Trish has specialist and in-depth knowledge of nutrition, motivation and healing.  She has worked in Europe, Australia and the UK. She has 37 years experience juicing and creating healthy food.  She has overcome asthma and severe allergies using natural solutions.

Trish helps people find the energy, enthusiasm and passion to refresh and revitalise their approach to health and wellness, including how to set priorities and make healthier decisions.

Passionate about everything she does, Trish has put her ideals and strategies to the test with many different clients. Trish specialises in elimination diets, hormonal issues, weight loss, detoxing your home and healing using natural remedies.

Contact Trish for workshop dates near you

The 2019 Dirty Dozen

The 2019 Dirty Dozen is here! Environmental Working Group (EWG) released the newest list of the conventionally grown fruits and veggies that contain the most pesticides in the US, and the UK have adopted these guidelines over the last few years. Even though our farming regulations might be slightly different, I think that this list is still a good guideline. I suggest choosing organic as often as possible, but if you’re on a budget or your selection is limited, The Dirty Dozen List will help you focus your attention on avoiding the most contaminated fruits and veggies.

Please note that the data used to create this list is from the produce tested as it is typically eaten, which means that it’s been thoroughly cleaned before analysis.

So here come the worst offenders:

  1. Strawberries
  2. Spinach
  3. Nectarines
  4. Apples
  5. Peaches
  6. Pears
  7. Cherries
  8. Grapes
  9. Celery
  10. Tomatoes
  11. Sweet bell peppers
  12. Potatoes

Key findings:

  • Nearly all samples of strawberries, spinach, peaches, nectarines, cherries and apples tested positive for residue of at least one pesticide.
  • The most contaminated sample of strawberries had 20 different pesticides.
  • Spinach samples had an average of twice as much pesticide residue by weight than any other crop. Three-fourths of spinach samples had residues of a neurotoxic pesticide banned in Europe for use on food crops—it’s part of a class of pesticides that recent studies link to behavioral disorders in young children!

By EWG’s Clean Fifteen is a list of conventionally grown produce least likely to contain pesticide residues, and this includes:

  1. Sweet corn *
  2. Avocados
  3. Pineapple
  4. Cabbage
  5. Onions
  6. Frozen sweet peas
  7. Papayas *
  8. Asparagus
  9. Mangos
  10. Eggplant
  11. Honeydew Melon
  12. Kiwi
  13. Cantaloupe
  14. Cauliflower
  15. Grapefruit

* A small amount of sweet corn and papaya sold in the US is produced from genetically modified seeds. Buy organic varieties of these crops if you want to avoid genetically modified produce.

Key findings:

  • Avocados and sweet corn were the cleanest: only 1 percent of samples showed any detectable pesticides
  • More than 80 percent of pineapples, papayas, asparagus, onions and cabbage had no pesticide residues. (Note: Some papayas are GMOs. Choose organic to avoid that.)
  • No single fruit sample from the Clean Fifteen tested positive for more than four types of pesticides. Yay! ????

How to turn your favourite smoothie into a delicious smoothie bowl

How to turn your favourite smoothie into a delicious smoothie bowl
Choose your favourite smoothie and turn it into a meal – topped with anti-oxidant rich garnishes, energising chia seeds organic muesli and fresh fruit!
Pack your smoothie bowl with super energy boosters such as Acai, Maca, Guarana, Ginseng, Yerba Mate, Cola Nut and Spirulina.

Start with your favourite smoothie. Here are a few ideas:

  • The Creamy Original – deliciously blended with 1 banana, ½ tspn cinnamon, ¼ tspn. nutmeg, 1 tspn honey and 1 cup of milk of your choice. This is a great way to start your smoothie journey.
  • The Strawberry Fields – prepared with 1 cup of succulent strawberries, or mixed frozen berries, 1 banana and apple juice. Rich, sweet berries blended to perfection, this is rich in anti-oxidants and flavour.
  • The Go Troppo – an exotic mix of flavour, combining apple juice with 1 banana, the flesh of 1 mango, ½ cup of coconut cream and ice. This is delicious and refreshing!
  • The Breakfast Smoothie – similar to the creamy original but with the added fiber, texture and flavour of muesli. Add a ¼ cup of muesli per person. Breakfast in a cup.
  • The Super Green Smoothie – 1 cup of organic mineral packed kale and baby spinach, flesh of 1 mango, 1 banana, 1 cup of coconut water and ice. A fantastic smoothie with all the benefits of fresh greens. Blend this until all the green is emulsified and smooth. The key to getting this smoothie creamy and smooth is the ice. It helps break down the fiber of the leafy greens.

To make your smoothie bowl extra thick you can add extra banana, pineapple or muesli. Next you can add your choice of superfoods for extra energy and nutrition.

Add the superfood supplements to your smoothie bowl to give you that extra kick!

  • Pure Organic Guarana – Is a great natural energy booster. Stay awake, alert and invigorated!
  • Energy Boost – Improves energy and vitality! It will keep you dancing longer!
  • Organic Spirulina – Feels like liquid sunshine! Spirulina is the oldest living plant. It is high in anti-oxidants and is a rich source of iron. Spirulina boosts your immune system and provides you with energy and increased stamina! Having a shot of spirulina is like having 78 green vegetables!Echinacea Powder – Aids your body’s natural immune system and helps you fight infections!
  • Ginseng – The brain soother. Improves mental and physical stamina, relieves stress and enhances immunity!
  • Organic Wheat Grass – Wheat grass helps the body maintains the optimum pH balance. Rich in vitamins, minerals, amino acids and fibre – it energizes and detoxifies the Body.

Once all the ingredients are combined you can pour it into your favourite bowl and top with fresh fruit, toasted seeds and nuts, coconut flakes or cacao nibs. Any leftovers can be stored in the fridge for a few days.

How to power through your day with this healthy breakfast recipe.

Veggies for breakfast?

How to power through your day with this healthy breakfast recipe.


  • 1-2 cups of greens (kale, broccoli, baby spinach, etc.), chopped
  • 2-3 cloves of garlic, thinly sliced
  • 1 tsp extra virgin olive oil
  • 1 tsp gluten-free tamari
  • 4 sliced mushrooms
  • 1 tsp sesame seeds
  • 1 tsp raw coconut oil
  • 1-3 eggs
  • Spices to your taste: salt, pepper, cayenne, curry, and rosemary
  • ½ avocado
  • ¼ cup Sauerkraut – you can find this recipe on the blog
  • ½ small tomato, thinly sliced

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How to get your kids to eat healthy food?

Dear tired, overwhelmed parents,

I know you are too tired, stressed and hungry to stand up to your kids when they pester you for junk food – after all it’s packaged so beautifully, it is so bloody tempting to take the drive thru option. I was so surprised recently – I was busting to go to the loo. It was 11am Sunday morning and the nearest loo just had to be maccas! I was blown away at how many families were in there eating fries and big macs on a Sunday morning.

This is a difficult but necessary topic – it is time to be brave and be a bit hard lined with your kids. I understand that you have to choose your battles carefully as a parent. No one else will take responsibility for your children’s food education – well perhaps big food companies will misguide your children with the use of advertising and marketing. May I suggest this is not what you really want if you want your children to be fit and healthy. I am assuming that all parents want their children to grow up fit, strong, healthy, clever and free from lifestyle related illnesses.

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