Author: trish

Strawberries are energy boosting

8 Foods to Give You Energy

Written by trish on . Posted in Gut Health.

You need loads of energy to get through your day. When you feel like slacking or low on energy, you most likely need to get some nutrient-dense foods in your system. Here are some foods that will give you a quick boost of lasting energy without the crash.

Bowl of Oats
Oats for Energy
  1. Oats:

Oats are one of the easiest and most delicious and versatile ingredients ever. Oats contain the healthy type of carbs that are a great source of energy. They help metabolize the energy in your body by providing nutrients like vitamin B, thiamine, folate and niacin. Oatmeal is personalized energy! You can throw in whatever ingredients you like. Soaking oats overnight make them easy to digest.

To enjoy a warm bowl of delicious oatmeal, try this recipe:

Boil two scoops of oatmeal in a pinch of salt, a cup of water, and two tablespoons of peanut butter. Cook until the water is absorbed and it looks a little soupy. You can even sprinkle some black pepper on the top for additional taste and seasoning.

  1. Eggs:

Eggs can provide 30% of the protein your body requires and help strengthen and build your muscles. You can use eggs however you like. You can make an omelet, scramble them up, or simply hard-boil them. Having protein and fat at every meal can help you feel fuller for longer. Be fussy about the quality of your eggs. Happy free range hens will lay eggs that have great nutritional value then caged hens.

  1. Yogurt:

Yogurt may be an easy thing to snack on, but it also provides your body with an incredible amount of energy. It’s milk, lactose, and low sugar levels are responsible for the energy, and the protein helps slow food digestion so you can store the energy for a longer period of time.  Adding ½ teaspoon of cayenne pepper and one drop of DoTERRA lemon oil is a great way to fire up your digestion.

  1. Shrimp:

Shrimp is rich in vitamin B12 and very low in calories. Vitamin B12 helps your body produce energy at a much faster rate. Shrimp also contains omega 3 fatty acids, which help boost your mood and your energy levels. If you are vegan, you can obtain B12 by brewing your own kombucha or fermenting sauerkraut. If you have a look on my website and Fb page I share how to make these.

5. Hummus:

This Mediterranean dish is made from various herbs, spices, and chickpeas. It also contains olive oil, lemon juice, and sesame seed paste. These ingredients provide the nutrients and healthy carbs needed to help our bodies produce energy.  They also contain healthy fats and protein, which means that you will be able to store that energy for a longer period.  Soaking chickpeas in water and 2 spoons of apple cider vinegar will help remove phytic acid and make them easier to digest.

  1. Strawberry:

Strawberries contain natural fructose, which gives you a quick yet sustainable boost of energy. You eat them raw or add them to your oatmeal, acai bowls or smoothies.

  1. Spinach:

Mitochondria are the powerhouse of cells. Spinach contains nitrates that are responsible for improving the efficiency of mitochondria, helping provide energy to your cells.

  1. Bananas:

Bananas not only provide your body with energy but also help in storing it. They make a perfect snack before you head to the gym.

Try adding some of these foods to your diet to boost your energy levels and power up your body’s performance!

If you would like to learn more about my 8 week gut healing program just click here

Yours in health and wellness,

Trish Tucker May

Eat Greens to Balance Blood Sugar

The Best 8 Foods to Balance Blood Sugar

Written by trish on . Posted in Hormone Health.

Foods to Balance Blood Sugar

Balanced blood sugar levels are crucial to a healthy and prosperous life. Balanced blood sugar levels prevent disruption of your body’s functions and help your overall health. Here are a few foods to add to your diet to help balance your blood sugar:

  1. Greens:

You can never eat too many greens. For the best blood sugar benefits, go for nutrient-dense, low-carb greens like

The Best 8 Foods to Balance Blood Sugar
Eat Greens to Balance Blood Sugar

spinach, kale, and broccoli. These greens are also very rich in protein and calcium, which help your body in multiple areas. You can toss these greens in salads with olive oil and chunks of salmon. Studies have shown that these three vegetables contribute to dramatic improvement in patients who are constantly battling with their blood sugar.

  1. Low fructose fruits:

Fruit is always a must, but for blood sugar-specific management, choose fruits that are low fructose, such as cantaloupe, raspberries, blueberries, kiwi, and blackberries. You can snack on them throughout the day, or toss them in your salad, smoothies, or acai bowls.

  1. Protein:

Protein is essential for slowing down glucose absorption in your body, which helps regulate your blood sugar levels. Add foods to your diet that are packed with protein, like wild salmon and other types of fish, beef and other types of lean meat, cottage cheese, Greek yogurt, and eggs. Make your diet interesting; try snack ideas like celery sticks dipped in all-natural peanut butter. This snack is rich in protein and only contains the good kind of fat. Remember everything in moderation, however. Too much protein actually can become sugar in your blood, creating a condition called gluconeogenesis; 40 to 70 grams of protein is enough for a day.

  1. Herbs and Spices:

Herbs and spices are natural supplements for balancing your blood sugar levels. They not only add flavour to your dishes, but they may also help your hormone’s lower your blood sugar. Some spices, like turmeric, contain anti-inflammatory properties, which help in balancing out your sugar.

  1. Low-calorie drinks:

Cut out sugary, high-calorie drinks from your diet. Add drinks like cinnamon tea, lemon water, and cucumber juice in your daily routine.

  1. Whole grain foods:

Whole grain foods that are also rich in protein, like millet and quinoa, provide and store energy without causing spikes in your blood sugar levels.

  1. Beans:

Beans are a good source of protein, low carb, and rich in fiber, all important factors in balancing your blood sugar. Hummus, lentils, and garbanzo beans are good examples and great dietary choices. Remember to soak them the night before to promote easier digestion.

  1. Nuts:

Nuts like almonds and walnuts contain healthy amounts of fiber, protein, and healthy fats, and are a low carb snack idea.

Try balancing your blood sugar the natural way by changing the way you eat. You’ll be amazed at the difference!

If you would like to learn more please book a discovery call,  just click here.

Yours in health and wellness,

 

Trish

 

Trish Tucker May

What foods to avoid if you suffer adrenal fatigue

Written by trish on . Posted in Hormone Health.

I have always been fascinated with energy. Where does it come from and how do we get more of it. It is easy to take it for granted in our twenties. I had the philosophy I would sleep when I was dead. Sleeping was boring. There was always too many exciting places to go, people to see and experiences to be had. I seemed to have a great sense of urgency to experience the rich tapestry of life. It wasn’t until I was overcome with exhaustion with the birth of my second son, that energy seemed to be out of my reach.  I was constantly exhausted.  Fueling my sleep deprived existence with dark chocolate and toast just to get me through the day.I was 42 years old, two young children and one that was not sleeping well.Are you close to burnout from stress, worry or a lack of sleep. Are you working too hard?Here is a list of foods that will help and hinder adrenal fatigue.  Adrenal Fatigue Eat ListBest to include (organic):Herbs, SpicesOlivesDrinks:Pure Water, Pure water with 1/8 teaspoon of sea salt or Himalayan, Green Tea especially if currently on coffee – replace with this, Herbal Teas avoid those mixed with black tea, Vegetable JuicesDairy Milk: Goats Milk is lower in lactose and the closest thing to human milk.Dairy Products: Ok if tolerated well and must be organic – personal preferenceNon-Dairy Milks: (free from Carrageenan – label check)Almond milk (my personal suggestion), Coconut milk, Flax milk, Hemp milk, Sunflower milkOils: Olive, Coconut, Grape Seed, Almond, Sesame, SunflowerSeeds:Sunflower, Pumpkin, Chia, Flax, Sesame, HempNuts:Cashews, Almonds, Pecans, Walnuts (soak the night before)Legumes/Beans: Lentil, Black, Mung, Kidney, Adzuki (soak overnight prior to eating to aid in digestion) mostly all beans are acceptable, just be sure to soak.Grains:Millet, Quinoa, Brown Rice, Oats, Amaranth (*be sure package says gluten free for all grains)Fruits:Low on Glycemic Index like Cherries, Apples (green), Kiwi, Plums, Pears, Mango, PapayaVegetables:best are brightly colored and not in the goitrous categorySweeteners:Stevia, Yacon Root SyrupSalt:Celtic & Himalayan Salt (*if high blood pressure is also present, please omit or consult with physician about portions accepted).Organic meats: Meats are great sources of protein but should be organic and free of toxins, antibiotics, hormones, steroids – Turkey, Chicken, Duck, Beef, Pork is acceptable if organic and nitrate freeFish:low mercury level fish – Salmon, Tilapia, Trout, Mackeral, Herring, FlounderSea VegetablesBest to avoid: (consuming on this list can drain the adrenals)Soft Drinks: Soda and other carbonated beverages as they usually contain sugar, artificial sweeteners, and high amounts of caffeine.CoffeeAlcoholSugar:All kinds – brown sugar, raw sugar, sugar cane, maltose, dextrose, high fructose corn syrup – HFCSSugar Substitutes:Equal, Sweet and low, SplendaSugar AlcoholsProcessed Foods, Deep fried foodsHoney & Maple Syrup *limit as this drops blood sugar level rapidlyNitrates:found often in meats, hot dogs, cold cutsGlutenDairy:*if not organic and if you have inflammatory or allergen responsesSoyPeanutsHydrogenated Oils: example MargarineFruits:Bananas, Raisins, Dates, Figs, Oranges, GrapefruitStarchy Vegetables:Potatoes including sweet potatoesGoitrous Foods: Bok Choy, Kale, Sprouts, Broccoli, Cauliflower, Mustard Greens, Radishes, Soy, Tofu. *if consuming these it is best to cook to reduce goitrous properties.Refined Flour Products: Pasta, white rice, breadAll additives, toxic chemicals and processingIN CONCLUSION:Fueling your body with the right foods is essential for your vitality but I also want you to think about taking time for yourself each day.Keep a food dairy for 5 days and see what foods you are eating. Are they feeding you or draining you?Start now. This is your awesome life and living it feeling awful and tired is the worst.Contact me for a strategy session or sign up for my coaching www.trishtuckermay.com.Work with meRead testimonials herehttps://trishtuckermay.com/testimonials/Trish Tucker Maywww.trishtuckermay.comEmail: trish@trishtuckermay.comPhone: +44 07984326956Facebook: Passion 4 Juice with Trish Tucker MayTwitter: Trish Tucker May

Diverticulitis- foods to avoid

Written by trish on . Posted in Gut Health, Uncategorized.

Diverticulitis is found in the large intestine. It happens when the walls of the colon lose elasticity. This is often something that accompanies the ageing process as we know by the wrinkles and saggy bits visible on our skin.

Diverticulitis usually develops when naturally weak places in your colon give way under pressure. This causes marble-sized pouches to protrude through the colon wall.

Diverticulitis occurs when diverticula tear, resulting in inflammation or infection or both.

Award winning nutritionist Trish Tucker May suggests there are several factors may increase your risk of developing diverticulitis:

  • Aging – the incidence of diverticulitis increases with age. As we age we have more of a build up of waste in the colon. Years of inflammatory foods can cause irritation and build up of faecal matter in the colon.  It is worth identifying foods that cause inflammation through an elimination program to find out what foods inflame your body and cause unwanted digestive distress, obesity, diabetes and other common lifestyle diseases. This elimination is also to help you to become leptin sensitive which should ensure insulin sensitivity, regulated blood sugar, less food cravings, clarity of mind, better skin integrity and an overall improved sense of health and well-being.
  • Obesity – being seriously overweight increases your odds of developing diverticulitis.
  • Smoking – People who smoke cigarettes are more likely than non-smokers to experience diverticulitis.
  • Lack of exercise – vigorous exercise appears to lower your risk of diverticulitis.  The lymph plays a vital part in the main route of elimination.  The lymph does not have a pump, like the heart. It requires gentle muscle contraction to be stimulated. If you have a sluggish lymph due to a lack of exercise, then you are also likely to have a sluggish colon. The slower the transit time, the greater risk of food and debris getting stuck.
  • Diet high in animal fat and low in fiber. A low-fiber diet in combination with a high intake of animal fat seems to increase risk, although the role of low fiber alone isn’t clear.  Too much dried or processed food is difficult for the colon.  We want to give the body the swollen message of hydrated foods rather than dried processed foods.  Foods high in fibre will mean transit time is more efficient. White rice, white bread, or white pasta, but avoid gluten-containing foods if you’re intolerant, dry low-fibre cereals and processed fruits such as applesauce or canned peaches are all to be avoided if you have digestive distress.
  • Certain medications – Several drugs are associated with an increased risk of diverticulitis, including steroids, opioids and nonsteroidal anti-inflammatory drugs, such as ibuprofen (Advil, Motrin IB, others) and naproxen sodium (Aleve).  It is possible that all synthetic drugs are compromising to the health of the colon. They are dehydrating and can cause inflammation.
  • some foods may cause of aggravate Diverticulitis:
    • White rice, white bread, or white pasta, but avoid gluten-containing foods if you’re intolerant
    • Dry, low-fiber cereals.
    • Processed fruits such as applesauce or canned peaches
    • Cooked animal proteins such as fish, poultry, or eggs
    • Olive oil or other oils

Award winning nutritionist, Trish Tucker May suggests a Linseed tea, brewed for an hour.  Place 2 tablespoons of linseeds in a pan (or Thermomix bowl) and 1 litre of boiling water. Bring back to the boil. Turn off and cover, leave to stand for 8-10 hours. Bring to the boil again and simmer for 1 hour. (don’t boil over as it is hard to clean off the stove). Strain the seeds out while hot. Best to use clean filtered water and organic whole linseeds.

You can water this down if the consistency is too gloopy. Once you get used to the thickness and texture you can have it straight.  Have a mug a day and while drinking, tell yourself it is all okay. This gives your body a message of hydration and reassurance. ‘I am okay’, ‘Everything is okay’

Trish Tucker May recommends to choose natural nutrition and unrefined foods to get all the phytonutrients, minerals, vitamins and enzymes that you need for optimum health.  A significant increase in the amount of green vegetables and an array of coloured vegetables on the plate will help support better immune function, stable moods and energy.  The naturally occurring properties in plants play a vital role in the preventative treatment of disease and support the intestinal flora, which constitute a major part of your immune system. Juice, smoothies and raw food are a great way to get a massive amount of nutrition into our bodies.

You can read more on the Total Wellness website here https://blog.totalwellness.club/diverticulitis/

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