Juice Cleanse Recipes to help regain energy and reduce bloating

Did you see the live in the FB community this week? If not, you can watch the replay here

Do you ever find yourself…

  • Sluggish
  • Tired
  • Bloated
  • Picking up seasonal colds

…to name a few?

Would you rather be …

  • Light and bright
  • Super energised
  • Beating cravings and kick-starting a weight loss journey
  • Could you really live on juice for a few days?

Life has gotten a bit hectic. You may be running from morning until you finally put your head down on the pillow at night.

Stress can become your way of life, which leads to bloating, exhaustion, getting sick and worn out. You see it in your skin, which is only a sign of what’s happening on the inside.

Not to mention accidental weight gain and feeling sluggish.

Is a simple juice cleanse starting to sound like a really good idea?

A simple juice cleanse will help your body detoxify and give your organs a break from all the junk.

You will be amazed by the results that you will see in just one week.

  • feeling lighter
  • glowing clear skin
  • boost of energy
  • finally lose that last bit of weight that has been hanging on.

Here are a few easy, simple detox juice recipes to try. Drink one large glass first thing in the morning for your simple juice cleanse.

 

The Green Juice

6 celery stalks

1 whole cucumber

1 large green apple

3 big leaves of kale

A handful of spinach

A handful of parsley

1 lemon

Add all ingredients into your juicer one at a time. Refrigerate leftovers in an airtight glass container for 1–2 days.

 

The Menoboost Juice

This juice is best after a strenuous workout. It provides a great energy boost that your body needs to recover from vigorous exercise.

2 raw beetroot, including green stalks

3 large carrots

1 lemon

3 large green apples

1½ tablespoons fresh ginger

 

Add all ingredients into your juicer one at a time. Refrigerate leftovers in an airtight glass container for 1–2 days.

 

The Natural Pick Me Up Juice

This juice is best when you are feeling sleepy or fatigued and need to wake up. It tastes just like a mint margarita and is much better for you than that afternoon coffee!

2 large green apples

1/3 of a pineapple

Sprig or two of mint

Add all ingredients into your juicer one at a time. Refrigerate leftovers in an airtight glass container for 1–2 days.

 

The Detox Juice

The ingredients in this juice make it one of the strongest and easiest ways to detox the liver. We need all the help we can get for liver support. This is a natural and gentle way to detoxify and cleanse.

2 cucumbers

1 beetroot

3 celery stalks – always organic

3 dandelion leaves

1 lemon

1 lime

½ teaspoon turmeric

Add all ingredients into your juicer one at a time. Refrigerate leftovers in an airtight glass container for 1–2 days.

Just after a few days of juice cleansing, you’ll start to notice some big changes in your body and may even want to juice more frequently as part of your normal lifestyle.

If you would like to order my juicing recipe book, click here

You will get hardcopy or eBook

If you live near me and would like me to make your juices and smoothies

Click here

Yours in health and wellness,

Trish

Easy steps to beat the belly bloat

Did you know that 80% of women will suffer worse bloating as they approach the menopause along with a host of other unwanted symptoms?

Many women aren’t aware that there are some easy and quick ways to sail through this time and come out feeling better than ever.

Here are 5 simple steps to beating the belly bloat. You can watch a video here and please subscribe.

  1. Hydrate with 2 litres of water everyday but not while eating.
  2. Avoid trigger foods especially processed wheat, alcohol and sugar. Keeping a food diary can help with understanding the foods that trigger your symptoms.
  3. Chew your food well – slow down, sit down and just eat while eating – no watching, walking, driving or working.
  4. Digest enzymes that betain HCL can help immensely – talk to me about the best supplements. I stock them here
  5. Add in fermented and cultured foods to build bacteria – kombucha, sauerkraut, kimchi can help. They are easy to make. I have a video here

If you’re struggling with any of this and would like to talk to me privately, I offer a free 30-minute call where I can find out more about you and see how best I can help.

Click on the book a call button on my website.

Need help right now – call me 07 984 326 956 or book a book directly into my calendar here

 

SPECIAL INVITATION

Extra weight?
Chronic health issues??
Lethargy?
Poor sleep?

Hormone hell?
Belly bloat?
Depression?
Irritability?

Yes…you can most likely chalk that all up to poor gut health.

All of these symptoms are your body’s way of telling you it’s time for a change.

So let’s do this. Together.

I will be running the Time To Nourish Kitchen Programme from the 14th Sept – 2nd Nov. We will meet each fortnight. You will have lifetime access to the entire programme which includes veg, vegan and omnivore recipes, shopping lists, and menu planners so it takes the guess work out of what to eat.

Each time we meet we will be making and tasting some of the recipes that you chose. We will also be exploring the cleanse and restore techniques. You will get a personalised welcome pack with some goodies and supplements. The programme also includes eBooks and chakra healing meditations for you to do at home.

Space is limited to 7 women and 4 places are already taken. Talk to me if you wish to join for one or all sessions.

I am so excited to offer this version of the programme where you will taste juices, smoothies and ferments from ingredients from my organic kitchen garden and local produces. Let me know if you have any questions. I would love to welcome, nurture and nourish you this Autumn.

Please email me here if you’d like to book: trish@trishtuckermay.com

Top Tips To help you with emotional eating.

Do you suddenly feel hungry, stressed and overwhelmed?

Do you crave specifically unhealthy foods? Do you feel guilty or ashamed after eating?
Do you feel as though you have to eat immediately? Is your hunger satisfied when you’re full?

Physical hunger won’t make you feel shame about eating food, whereas emotional hunger is often linked with unpleasant emotions.

How to stop eating emotionally?

It can be difficult to stop emotional eating, especially when it’s become a habit over a long period of time. But don’t worry—it’s absolutely possible to address emotional eating and pay attention to your true hunger cues, allowing you to work through your emotions separately.

This will improve your physical and your mental wellbeing, and will be an important step to healing your gut and balancing your hormones.

If you feel hungry, drink water first.

Sometimes you can be dehydrated and confused about hunger sensations.

Wait five minutes before eating when you feel hungry.


Try to identify your emotions before eating. How are you feeling? How do you want to feel?  If you are feeling tired, bored, lonely, angry, sad it can be helpful to find another way to sooth other than food.


Have a list of your tools in your toolkit and post it on the fridge. This could be a short walk, legs up the wall, lying down, calling a friend, or listening to your favourite music.


Keep track of your eating habits to identify your triggers.


My clients find it useful to track daily food in the client app – this helps with accountability.


Keep healthy snacks on hand for when you are physically hungry

Things like carrot sticks and hummus or a handful of nuts will help to satisfy true hunger – and if you don’t want to eat them, it’s a sign that you may not be physically hungry,

Incorporate healthy habits into your daily life

Go for walks – anything to get OUT OF THE KITCHEN!

Eat regular well-balanced meals – DON’T SKIP MEALS. This adds to stress.

Get enough sleep and

Connect with friends and family

All these will help to boost your mental health and help you to address your emotional eating.
Triggers such as boredom, sadness and stress can result in overeating—even positive emotions such as excitement and happiness can be a trigger, as well as using food as a reward.

By working to understand why you’re eating emotionally, you’ll be better able to recognise your trigger emotions and be able to actually work through them instead of reaching for food.

If you are struggling with bloating and emotional eating please download the free eBook.

To get started download the free eBook to beat the belly bloat and balance hormones. https://passion4juice.groovepages.com/

What causes bloating? IBS, Acid Reflex?

Bloating, IBS, acid reflux are all common symptoms but would you like to know what causes them?

State of the art tests to get to the root cause of your digestive symptoms.

The ultimate gut health and microbiome stool test using state of the art technology to provide a comprehensive analysis of the your unique digestive ecosystem and chronic disease-related markers which include bacteria, yeast, parasites.

Science meets nutrition to ensure you gain data that is personalised and accurate.

This is a simple and easy home testing kit to help get to root cause of your digestive symptoms.

Included in the results are:
– 7 x health markers to assess inflammation, immune function, digestion, gut barrier health, and occult blood
– 63 x microbial markers including markers related to IBD, mucin degradation and gut barrier impairment, SCFA production, SIBO, H. pylori, dysbiosis, inflammation.

Samples are collected from one stool test and results are available after 15 days.

Get in touch and book a free call here if you would like to book a comprehensive GI mapping test.

The benefits of Sauerkraut and how to prepare it

While you can certainly make sauerkraut from red or white cabbage. Red cabbage has a strong concentration of anthocyanin polyphenols and 6 x more vitamin C.

This recipe has huge health benefits including anti-inflammatory and antioxidant capacities as well as being a powerful tonic for your gut.

Red Cabbage also more iron and vitamin A than white cabbage.

I love the combination. The colour is gorgeous.

It is especially beneficial in the treatment of ulcers and bloating.

A little bit every day is a great accompaniment to any meal.

 

Ingredients

1 head white cabbage

1 head red cabbage

– organic is better but if you can’t find it the fermentation process does help kill off any pesticides.

2 1/2 tablespoons grey Celtic salt or the best salt you can find. Use 1 Tablespoon salt for each 1 kg of cabbage

1 1/2 tablespoons juniper berries

1 tablespoon caraway seeds. These are optional. I have also used fennel seeds in the past.

 

Instructions

Prepare your fermentation vessel or glass jar. Make sure it is clean and sterile and the lid fits well.  This will make enough for 4- 5 medium size glass jars. If you have a tray to sit your glass jars on once full, this will prevent the juices overflowing and staining your shelf.

Clean the cabbage – Begin by removing the outer leaves of the cabbage if a bit old. Wash to remove potential contaminants.

Slice the cabbage into fat ribbons about 1 cm wide. The end result seems to work better when cutting with a sharp knife rather than grating or using the food processor.

Keep the dense end of the cabbage -it makes a handy lid for the ferment to help keep the contents submerged under the juice.

Place in a large bowl and add salt and spices, juniper berries and caraway seeds. Toss, bash, pound and massage the sliced cabbage with the salt and let sit for 30 minutes or until it starts to sweat.  The cabbage will be ready once you can squeeze juice and you begin to see a purple liquid at the bottom of the bowl.

Begin the process of filling your fermentation vessel or glass jar. Push down hard and compress out any air as you go.

Fill the jar but allow a small gap at the top as the contents will bubble when fermenting. Include any liquid at the bottom of the bowl.

Compress down hard using a pounder, rolling pin or your fist. You can place a weight on top of the cabbage to effectively submerge the contents of the jar.  The dense end of the cabbage is very handy for this. Your goal is to have the liquid cover the cabbage completely to provide an anaerobic environment within which the fermentation can take place.

After several hours you may be able to press the contents down further. If the cabbage looks a little dry add some filtered water to the top and stir in gently. Make sure a nice seal is made around the edge to keep oxygen and other potential contaminants out.

After 3 days you will need to burp your ferment. Open the jar carefully and submerge any cabbage that has come to the top. If you need to add a little more liquid or a weight to keep the cabbage submerged this will help keep oxygen out and allow the anaerobic process to occur.

Wait impatiently – Let it sit for a minimum of 2-3 weeks. You can easily leave it for 6 weeks or even months if desired. It will simply become sharper and sourer over time. Once you have reached your desire level of taste you can keep it in the fridge or on your shelf for many months to come.

I recommend a small amount of sauerkraut each day. It goes well with salad, broth and veggies for breakfast or a bowl of rice and steamed veg.

Play around with the flavour you like. Be brave in experimenting with flavour.  Fermenting is a combination of agitation and alchemy. Create magic in the kitchen and enjoy the benefits of this wonderful prebiotic for your gut.

The 7 simplest ways to improve your gut health and support your hormones

How are you going with your September health goals?

I hosted a retreat day last Saturday. 10 ladies had fun juicing, fermenting, sprouting, eating delicious food, and learning about gut health and hormones.

The next retreat is scheduled for the 27th November in Wales.

After that I will be doing a mini series of talks in my kitchen here in Minchinhampton.

Keep up to date with announcements in the Thriving Gut health FB group here

At the end of the day, we all committed to doing three things to support our goals. Here is a summary of those new commitments.

This may seem like a simple list but if you did all of these, I guarantee you will feel less bloated. You will sleep better; have more energy and you will feel less stressed.

 What can you add?

  • Drink plenty of water?
  • Take little breaks during the day?
  • Deep breaths before your meal?
  • Chew food well?
  • Veggies for breakfast?
  • Diversity of vegetables on the plate?
  • Change shopping habits to include a bigger range of veg, herbs, seeds, fruit.

When you shop you are better off picking 2-3 of every type of veg rather than sticking with the basics you normally buy.

What can you add to your shopping list this week?

Buy at least:

  • Four green fruit and vegetables.
  • Two red fruit and vegetables.
  • Two yellow fruit and vegetables.
  • One orange fruit and vegetables.
  • One Purple fruit and vegetables.

One spice and one herb you have never tried. Choose a variety.  Choose one of every veg and fruit.  Think about all the colours of the rainbow. This is great preparation for the recipes that follow. Add in two types of nuts, preferably organic or in the shell. Add a new cold pressed virgin oil you have never used before.

Here is a list of foods that will support your gut health and hormones:

Protein

  • Chicken
  • Turkey
  • Game
  • Fresh fish
  • Eggs
  • Organic soy -if tolerated (milk, tofu, edamame beans, miso,tempeh, natto)
  • Grass fed Beef
  • Lamb
  • Pork
  • Venison
  • Veal
  • Liver

 Oils

For dressing:

  • Avocado
  • Flaxseed
  • Hemp
  • Walnut
  • Extra virgin olive
  • Sesame

For cooking:

  • Avocado
  • Coconut
  • Extra virgin olive (up to 180° only)
  • Goose/duck fat/lard
  • Butter

 Dairy alternatives

  • Almond milk (unsweetened)
  • Hazelnut milk (unsweetened)
  • Cashew milk (unsweetened)
  • Coconut milk (full fat)
  • Oat, hemp, rice milks (unsweetened)
  • Coconut oil (for butter)
  • Coconut yoghurt
  • Nutritional yeast flakes

(for cheese)

  • Organic soy milk and yoghurt

 Nuts & Seeds

  • Coconut
  • Almonds
  • Brazils
  • Hazelnuts
  • Cashews
  • Macademias
  • Walnuts
  • Pecans
  • Pine nuts
  • Nut butter (not peanut)
  • Sesame seeds
  • Sunflower seeds
  • Pumpkin seeds
  • Hemp seeds
  • Chia seeds
  • Flaxseeds (or linseeds)

 Fruits

All fruits, including:

  • Avocado
  • Apples
  • Apricots
  • Bananas
  • Berries
  • Cherries
  • Citrus
  • Cranberries
  • Kiwi
  • Nectarine
  • Orange
  • Peach
  • Pears
  • Pomegranate

Avoid dried fruits, fruit juice and other fruit products. Look for sulphur free dried fruits.

Grains & Pulses

  • Amaranth
  • Buckwheat
  • Millet
  • Gluten free oats
  • Quinoa
  • Rice (brown or wild)
  • Chickpeas, beans, or lentils
  • Hummus or other bean dips
  • Gluten free pasta (brown rice, chickpea)
  • Gluten free noodles (rice, soba/buckwheat, zero noodles)

Flours:

  • Almond
  • Coconut
  • Rice
  • Tapioca
  • Buckwheat.

 

It is easy to get stuck in habits of buying the same food.

What can you try this week?

In the 8-week gut healing hormone balancing program we cover this and so much more.

If you are struggling with your symptoms and want to get to the root cause – book a call here

Love Trish

Recipes You Have To Try This Summer

Summer is a time for fresh food that are perfect for balancing hormones. Fun foods that you can enjoy on your travels as well as in the garden alfresco. One of the great things about eating in the summer is the myriad of fresh and healthy things you can add to your foods. These are Gloucester based Nutritionist approved. 

Here are a few healthy recipes that you should try this summer that are packed with flavour and character that are perfect for a happy tummy and balanced hormones.  

Refreshing fruity salad 

When you go for regular checkups with your doctor or Wahroonga Family Dental Centre, you won’t be surprised to hear how important fruit is for your body as well as the strength of your teeth. This salad is packed with grilled fruits and nuts to make it perfect fuel for your productive summer days. 

Ingredients 

  • 4 peaches 
  • 4 strawberries
  • 100g feta 
  • 100g spinach 
  • 100g mixed leaves 
  • 100g mixed nuts, chopped
  • 1 tbp olive oil, plus extra for grilling
  • 1 tbp raspberries, mashed
  • 1 tbsp red wine vinegar
  • Salt and pepper

 

  1. Chop up your peaches into quarters and your strawberries into 3 slices. Brush with olive oil and place on a griddle pan, frying for 2 minutes on each side. 
  2. Make a dressing with mashed raspberries, oil, and vinegar. Mix well. 
  3. Assemble your salad with the leaves, nuts, fruit, feta, and dressing. 

Gluten free vegetable pasta 

This simple GF pasta recipe is packed with some healthy vegetables and can be made into a great lunch option for busy days at the office.  If you are wondering the best foods to eat to reduce bloating get in touch here https://p.bttr.to/2MZVUKN

Ingredients:

  • 500g gluten free pasta (your favourite shape) 
  • 400ml passata
  • 1 tbsp mixed herbs
  • 1 butternut squash
  • 1 zucchini
  • 1 bell pepper
  • 1 eggplant
  • 1 block halloumi 
  • 100g parmesan cheese
  1. Wash and chop your vegetables. 
  2. In a large roasting dish, place your veggies with a small drizzle of oil, salt and pepper. Roast for 45 minutes at 200C.
  3. Cook your pasta according to packet instructions. 
  4. Slice your halloumi and dry fry in a pan until browned on both sides. Once cooked, chop into bitesized pieces. 
  5. In a large pan, add all of your ingredients along with half of the parmesan. Stir and heat through for 5 minutes. 
  6. Serve and add remaining parmesan. 

Moroccan chicken tray bake

Moroccan chicken is not only super delicious, but it is a healthy option for your mideweek meals and it will open up your meal plan to so many more flavours and ideas. 

Ingredients 

  • 4 chicken breasts
  • 1 tsp cumin 
  • 1 tsp paprika 
  • 1 tsp chilli flakes
  • 1 tsp cinnamon 
  • 1 tsp ginger 
  • 1 tsp coriander leaf 
  • 1 tbsp tomato puree
  • 500ml vegetable stock
  • 200g baby potatoes
  • 200g butternut squash 
  • 1 shallot 
  1. Chop your baby potatoes in half, dice your shallot, and cut your butternut squash into bitesize pieces. 
  2. Pan fry your chicken with oil, salt and pepper. Add the spices. 
  3. Add all other ingredients to your dish and cover. Bake in the oven for 40 minutes until the potatoes are tender. 
  4. Serve with couscous or veggies. 

Try some of these fun summer recipes to fuel your body with lots of vital vitamins this season. Stay tuned for the new book out soon. Called Time To Nourish. It will be packed with recipes to support your happy gut and balanced hormones. 

What Foods To Avoid For Bloating | Natural ways to get rid of belly bloating

If you are struggling with bloating, tiredness, sleep, cravings and achy joints you may be eating food every day that is causing your symptoms.

Hormone disrupting foods that will impact your gut health. They can cause bloating, inflammation and chronic tiredness.

Here is a list of some of the foods to avoid. You may want to take time to eliminate some or all and see if you notice any difference in your symptoms.

Sugars: white and brown, commercial honey, corn syrup, fructose, dextrose, maltose, maltodextrin – are all concentrated sugar.

Sugary foods: jams, jellies, fruit in syrup, desserts, fruit yoghurts, soft drinks, cordials, sweets, milk chocolate and fruit juice, biscuits, cakes and pastries.

White flours, breads, pasta, rice and pastries: refining flour means that essential nutrients and fibre are removed leaving very little but high glycaemic starch behind.

Processed vegetable oils found in margarines and spreads, salad dressings, ready meals, readymade stocks and gravies, packaged foods – check the label for vegetable oil, sunflower oil, safflower oil, soybean oil.

Breakfast cereals: most commercial breakfast cereals are made with refined grains with added sugar and salt. This also includes cereal bars, even if labelled ‘healthy’.

Gluten grains: wheat, barley, rye, spelt. Replace with gluten free oats, quinoa, brown/wild rice, buckwheat, rice flour, almond flour, coconut flour, and other gluten free flours.

Corn: corn and corn-based products are from the grains family and can cause digestive discomfort.

Processed meats: salami, sausages, bacon, ham, luncheon meats – source of preservatives, salt and other additives. (Organic bacon from free range pigs is allowed).

Nonorganic meat: non-organic, intensively farmed beef, pork, chicken, lamb. Farmed fish: many salmon and tuna sources are intensively farmed. They are often higher in mercury and have much lower levels of nutrients due to their artificial diet. Look for wild and line-caught varieties

Alcohol: alcohol can put a strain on the liver and digestive tract, and it can also deplete essential vitamins. Limit or avoid altogether.

Nonorganic Dairy: nonorganic milk, cheese, cottage cheese, cream cheese, flavoured yoghurts.

Please watch this video series in the Thriving Gut Health free Facebook Group and on my You Tube channel. Subscribe while you are there so you can keep up to date with future videos.

Over 5 days I guide you through an elimination protocol so you can work out the foods that may be causing your symptoms.

If you want to fast track your results, book a call to find out about how comprehensive stool and hormone tests can help identify the root cause of your symptoms.

I offer a free ½ hr call to talk about the comprehensive stool and hormone tests I use to help guide your treatment plan.

Join the Free FB group here

Watch on YouTube here

Follow Me

Copyright trishtuckermay.com - Web site by Faversham Designs