Blog – Trish Tucker May

Could Time Restricted Eating Be The Answer to Improved Gut and Hormone Health?

Written by trish on February 20, 2023. Posted in Blog, Gut Health, Hormones, Weight Loss.

Time-restricted eating, or TRE, is a type of intermittent fasting that involves eating only during a certain window of time each day.

Could it be the solution for your accidental weight gain and your gut health?

” Could Time Restricted Eating Be The Answer to Improved Gut and Hormone Health?”

While TRE isn’t a new concept, it’s been gaining traction as an effective weight-loss tool. I have been reading Gin Stephens’ Book Fast Feast Repeat and I am inspired.

Have you tried intermittent fasting?

Studies have found that time-restricted eating can lead to a significant reduction in body fat and waist circumference, as well as improved metabolic health markers like blood sugar and cholesterol levels.

Many clients are finding it an easy lifestyle to stick to. Ladies over 50 find it helpful in managing blood sugar and cravings

Why is time-restricted eating so effective for weight loss?

For starters, it limits the amount of time you have to eat each day, which can help reduce your overall calorie intake.

Additionally, TRE may also promote better eating habits by encouraging you to plan and prepare your meals in advance.

Finally, the act of fasting may also have an impact on weight loss.

Fasting triggers, the body to use stored fat for energy, which can help you burn calories more efficiently.

Fasting has also been linked to improved hormone balance, which can help regulate your appetite and reduce cravings.

Overall, time-restricted eating is a simple and effective way to lose weight.

But remember to pay attention to your body’s hunger cues and don’t overdo it.

Start off with shorter fasting windows and increase the time gradually as your body adjusts.

With a little bit of practice, you’ll be well on your way to a healthier, slimmer you!

If you are struggling with accidental weight gain and you think you might be in your perimenopause, please reach out to me for support.

I run an 8-week coaching programme to help get you started with TRE. This includes meal plans, recipes and accountability calls to help keep you on track and get you to your ideal weight.

Book a call here

How to balance blood sugar and lose weight

Written by trish on January 24, 2023. Posted in Blog, Blood Sugar, Health, Movement, Sleep, Stress, Weight Loss.

Are you looking for an effective way to balance your blood sugar and lose weight?

If so, you’ve come to the right place! As an award-winning nutritionist, I have a wealth of experience in helping my clients achieve their ideal weight and develop healthy habits.

Balancing your blood sugar is key to weight loss, as it helps to regulate your hunger and energy levels. When your blood sugar is balanced, you’ll be less likely to reach for sugary snacks and more likely to make healthier food choices. Do you want to know my top 5 tips for balancing your blood sugar and losing weight?

1. Eat a balanced diet – Eating a balanced diet is essential for keeping your blood sugar levels in check. Fill your plate with fresh fruits and vegetables, whole grains, lean proteins, and healthy fats. Avoid processed and refined foods, and limit your intake of sugar and refined carbohydrates.

2. Exercise regularly – Exercise can help to regulate your blood sugar levels, as well as boost your metabolism and burn calories. Aim to get at least 30 minutes of moderate physical activity most days of the week.

3. Drink plenty of water – Staying properly hydrated is important for keeping your blood sugar levels steady. Aim to drink at least 8 glasses of water each day.

4. Avoid stress – Stress can trigger the release of hormones that can raise your blood sugar levels. Find healthy ways to manage your stress, such as yoga, meditation, and deep breathing.

5. Get enough sleep – Lack of sleep can increase your hunger and cravings, making it harder to maintain a healthy weight. Aim for 7-9 hours of sleep each night.

By following these tips, you can help to balance your blood sugar levels and achieve your weight loss goals. Good luck!

Fuel Your Energy with Superfoods: Tips for Women Over 40 to Optimize Health and Vitality

Written by trish on January 19, 2023. Posted in anti-inflammatory, Blog, Blog Home, Energy, Fatigue, Gut Health, Hormones, Menopause, perimenopause, Stamina, Women's Health.

As you age, it’s important to pay attention to your nutrition and fuel your body with the right foods. Superfoods are a great way to boost your energy levels, improve your health, and keep you feeling energetic. Here are some of the best superfoods for women over 40 to help you stay energized and healthy:

• Salmon: Salmon is a great source of lean protein and healthy fats, which can help keep your energy levels up. It’s also an excellent source of omega-3 fatty acids, which can help reduce inflammation and improve brain function.

• Nuts and seeds: Nuts and seeds are excellent sources of healthy fats and protein, which can help keep you energized and your blood sugar levels stable. They’re also a great source of fiber, which can help keep your digestive system working optimally.

• Berries: Berries are packed with antioxidants, which can help fight off free radicals and reduce inflammation. They’re also a great source of fiber and can help keep you feeling full for longer. 1 scoop of Superfood Plus is an amazing way to fuel your energy and stamina. You can purchase this in our shop www.trishtuckermay.com/shop

• Whole grains: Whole grains are a great source of complex carbohydrates, which can help keep your energy levels up and your blood.

5 Ways to avoid the Christmas bloat

Written by trish on December 14, 2022. Posted in Belly Bloating, Bloating, Blog.

Did you know that 80% of women will suffer worse bloating over Christmas?

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 7 simple steps to avoid belly bloat this Christmas

Hydrate with 2 litres of water every day but not while eating. Never eat and drink at the same time.
Avoid trigger foods especially processed wheat and sugar. That may seem like a silly thing to say with all the mince pies around. Could you choose gluten-free? Or make your own?
Chew your food well – slow down, sit down and just eat while eating – no watching or drinking at the same time as your meal.
Digest enzymes that Betain HCL can help immensely.
Add in fermented and cultured foods to build bacteria – kombucha, sauerkraut, and kimchi can help. They are easy to make. I have a video here
Take a few minutes to watch my latest video here where I talk about the burp test to test for low stomach acid
Don’t pile your plate too high – leave some room for digesting your food.

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. Here is access to my diary so book a call here

The top 9 things you can do for your gut health

Written by trish on November 30, 2022. Posted in Blog, Gut Health.

Get enough sleep. If you’re finding sleep difficult, the solution could lie in your digestive tract. Irregular sleeping patterns have been linked to gut health.
Avoid late-night snacks. Allow your digestive system to rest and repair. You will sleep better too.
Eat slowly and chew your food well. The first phase of digestion happens in the mouth. Slow down and chew.
Stay hydrated.
Lower your stress levels. Chronic high levels of stress are hard on your whole body, especially your gut and hormones.
Reduce alcohol and sugar. Did you know that cravings for sugar and booze can be a clear sign that gut health needs help? You will also sleep better if you reduce these.

7. Take a prebiotic, probiotic and digestive enzymes. Superfoods is my No 1 choice and features in all of my gut healing programmes

8. Check for food intolerances – we can test 200 different foods to check if they are causing bloating and gas

9. Change your diet and eat more vegetables. Avoid too many processed foods.

Do you need help with any of these?

Get in touch. Sometimes you need extra guidance and accountability. That is where I can help you.

Okay, you missed the enrolment for the 3-week belly bloat programme!

I have great news that this and the 8-week programme will soon be ready to do at your own pace.

You can also access the supplements I use in the programme at any time here

The Best Anti-Inflammatory Foods

Written by trish on October 19, 2022. Posted in anti-inflammatory, Blog, inflammation, Joint pain, Mood, Sleep problems, Tips, Weight.

Inflammation is your body’s way of protecting you from harmful stimuli or potential injury. Inflammation can appear in many forms, including pain, heat, swelling, redness, and a slowing down or complete halt of an organ’s function.

Inflammation also shows up as

💪 Weight gain

💪 Joint pain

💪 Insomnia

💪 Heart Burn

💪 Reflux

💪 Irritability

💪 Tiredness

Inflammation may be either acute or chronic. Acute inflammation is the initial protective response of your body tissues and is most likely to be transient. Chronic inflammation, on the other hand, is prolonged and can become severe.

Inflammation may be caused due to an imbalance of the healthy bacteria in your body. It can also happen as a result of food allergies, toxic environment, stress, and bad diet.

Your diet plays a huge role in decreasing or increasing inflammation in your body. If you consume sugary foods, processed foods, or if you are regularly dehydrated, your body is more prone to inflammation while trying to heal itself.

Foods to avoid if you struggle with inflammation:

↓ Alcohol

↓ Refined sugar

↓ processed wheat

↓ Too much dairy

Here are some foods that may help reduce the chances of inflammation or relieve any existing symptoms.

1.Oats:

You can use oats by making a bowl of oatmeal or a jar of overnight oats and top with fruit. Oats help your body fight inflammation and may help reduce any current inflammation that your body is dealing with.

2.Blueberries:

Blueberries can significantly reduce inflammation if consumed on a daily basis. Blueberries are rich in flavonoids, polyphenol, resveratrol and Vitamin C, all of which are well known for reducing inflammation. Blueberries consist of anti-oxidants which can easily turn off and block all forms of body inflammations.

3.Ginger:

Ginger is used in a variety of organic medicines because of its anti-disease, anti-bacterial and anti-inflammatory properties. You can add it as a spice in your foods, drink ginger juice, or blend it with honey and drink as a health shot. The most pleasant way to consume ginger, however, is a daily cup of hot ginger tea.

4. Dark Chocolate:

Dark chocolate is one of the healthier varieties of chocolate. You can add some to your oats or combine it with fresh fruit to help reduce inflammation.

5. Turmeric:

Turmeric is also widely used in organic and all natural medicines. You can add to food as a spice or stir in a pinch to your milk or smoothie. Turmeric helps slow the production of the two most inflammatory enzymes, 5-LOX and COX-2.

There are a variety of foods you can add to your diet to help reduce or avoid inflammation. These are a few of the easiest and most accessible. If you are experiencing severe, chronic inflammation, however, be sure to get in touch. I have an 8-week programme designed to reduce inflammation, heal your gut and balance your hormones. Click here to find out more.

Juice Cleanse Recipes to help regain energy and reduce bloating

Written by trish on October 6, 2022. Posted in antioxidant capacities, Belly Bloating, Bloating, Blog, Energy, Fatigue, Health, Immune System, Juicing, Liver Cleanse, Menopause, Recipes, Tips, Uncategorized, Weight Loss, Women's Health.

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

Written by trish on September 7, 2022. Posted in Belly Bloating, Bloating, Blog, Women's Health.

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.

Hydrate with 2 litres of water everyday but not while eating.
Avoid trigger foods especially processed wheat, alcohol and sugar. Keeping a food diary can help with understanding the foods that trigger your symptoms.
Chew your food well – slow down, sit down and just eat while eating – no watching, walking, driving or working.
Digest enzymes that betain HCL can help immensely – talk to me about the best supplements. I stock them here
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

5 Ways to Love Your Body

Written by trish on August 19, 2022. Posted in Blog, Gratitude, Mental Health, Mindset, Movement, Self Love, Wellbeing.

Bodies come in all shapes and sizes, but rarely are they all accepted by society. Too many of us are self-conscious and self-critical, and we all see flaws in ourselves. The worst things we can do are make comparisons to and assumptions about others. Perhaps we don’t think another person is justified in his or her complaints because, “At least they are thin,” or “At least they have curves.” We all need to learn to love who we are because we are all unique; there is no perfect body. Here are five ways to help you learn to love yourself, no matter your size.

Stop Comparing Yourself to Others:

The most important thing you can do to start loving yourself is to stop comparing your body to someone else’s. Comparisons only lead to jealousy and envy, and you will never be happy with yourself if you compare yourself to another. Everyone has flaws, even if they are not visible to you. We were all made differently, and every single body has its beauty.

Don’t even think about comparing yourself to the models that you see in the magazines or on the runway. Magazines are photoshopped and what you see on the runway is often the result of heavy makeup and body sculpting.

Change how you perceive yourself:

In order to love yourself, you must change your perception of yourself. Say positive things about your body and keep saying them until you actually start believing every word. The proof that this works is because this practice is how you started to dislike your body in the first place; you kept seeing yourself in a negative light and finding the flaws until you started believing every thought. Turn that process around and start finding the positive.

Go to the gym:

Or the park, a dance class, a yoga class, or an exercise class. Physical activity is a great way to learn to love your body. Trying new exercises or taking on a physical challenge helps you get to know your body in a whole new way. You will discover new abilities, new strengths, and new power, just by moving your body. When you see yourself, you will also start to see just what you are capable of, instead of what you look like.

Practice gratitude:

It can always be worse. Be grateful that you are healthy and that you have the resources or mental clarity to pursue something different. Be thankful for what you have, what you can do, and how far you can go.

Be your own cheerleader:

When you look in the mirror, do not focus on the flaws. Find the things you love about your body and celebrate the smallest victories. Be your own cheerleader instead of your worst enemy.

Before you can move forward in life, whether it is in a relationship, a job, or a new endeavour, success will only come after you learn to love and appreciate yourself.

If you would like to learn more about my Time To Nourish 8-week group Programme, please get in touch trish@trishtuckermay.com

Love Trish