How to Balance Blood Sugar

Written by trish on . Posted in Blog, Blood Sugar, Health, Hormones, inflammation, Tips, Women's Health.

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:

Greens:

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

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.

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.

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.

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.

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.

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.

Nuts:

Nuts like almonds and walnuts contain healthy amounts of fibre, 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!

For further learning visit my Youtube channel and be sure to join our FREE support community over on Facebook. Join the next masterclass on the 26th September to learn ways to control your blood sugar https://trishtuckermay.com/workshops-2/

Top 10 weight loss tips for women

Written by trish on . Posted in Blog Home, Blood Sugar, Hormones, Sleep, Weight Loss, Women's Health.

Make sure you sign up for the pre-order for my book. The first 50 people to sign up will get a signed copy, an invitation to the book launch + the bonus recipes I use in my 8-week gut healing programme.

Sign up here www.trishtuckermay.com

You will be able to purchase the book very soon.

Okay let’s talk about weight loss. I know that losing weight can be challenging, especially for women over 40. However, with the right approach, it’s possible to shed those extra pounds and improve your overall health.

I am helping several clients to focus on weight loss. All are motivated by a special event. A wedding, a significant birthday, a recent diagnosis of high cholesterol and upcoming holidays can all motivate a weight loss journey.  Reach out if you need some help. I use targeted supplements, functional nutrition testing and regular accountability check-ins to keep clients on track to get results.

Here are the top 10 weight loss tips.

  1. Focus on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and healthy fats. Adding in organic vegan protein powder can help with blood sugar balance and cravings. Check out my website for my recommended range. Beta G
  2. Cut back on processed and sugary foods, which can lead to weight gain and other health problems.
  3. Drink plenty of water to stay hydrated and help flush out toxins.
  4. Incorporate strength training into your exercise routine to build muscle, which can boost your metabolism and help you burn more calories.
  5. Get enough sleep, as lack of sleep can disrupt hormones that regulate appetite and metabolism. Getting to bed earlier and having a relaxing evening routine will help with sleep. I recommend a combination of good nutrition and a range of essential oils to support sleep. Reach out if this is challenging for you.
  6. Reduce stress through activities such as yoga, meditation, or deep breathing exercises. I love Insight Timer App for daily meditation practice.
  7. Avoid crash diets and instead aim for slow, steady weight loss that is sustainable in the long term.
  8. Keep track of what you eat and how much you exercise to stay accountable and motivated.
  9. Find a workout buddy or join a fitness class to stay motivated and accountable. Move your body every day.
  10. Consult with a registered nutritionist for personalised advice and support. I offer a range of comprehensive private tests to measure cholesterol, blood sugar and hormones. They are fast and done in the privacy of your own home.

Take the sugar quiz – 10 signs you might be addicted to sugar

Written by trish on . Posted in addiction, adrenal glands, Blood Sugar, Headache, Type 2 Diabetes, Weight Loss, Women's Health.

10 quick questions for you to answer that will help you understand IF you need to work on your sugar addiction sooner rather than later.


Let’s run this quick quiz and see how many questions you say YES to.


Do you hide your sugar habit?
Do you need more and more to satisfy your craving?
Do you eat sugary foods even when you’re not hungry?
Do you constantly crave sweets?
Do you crave salty foods?
Do you try to quit sugar but find you have symptoms such as headaches or feeling lethargic for example?
Do you use sugar to soothe your mood?
Do you know the health consequences of eating too much sugar but do it anyway?
Do you go out of your way to get sugar?
Do you have feelings of guilt about eating sugar?

Ok, quiz time is over. 

How did you get on? 

Tot up your total and if you answer yes to 5 or more then you’re invited to join me on this week’s Facebook LIVE and I’ll personally coach you on what to do next! 

Click here to join me on the call. https://www.facebook.com/groups/timetonourish

Every Tuesday I go live at 10am to help you heal your gut and balance your hormones. You can also watch on replay so join us in the community.

How to balance blood sugar and lose weight

Written by trish on . 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!

Linseed salad to balance your hormones

One of the best foods to help balance hormones – Flax seed.

Written by trish on . Posted in anti-inflammatory, antioxidant capacities, Blog, Blood Sugar, Bone Health, Cholesterol, Hair loss, Health, Hormones, inflammation, Low carb, Menopause, Skin problems, Weight Loss, Women's Health.

If you are looking to improve your diet and adopt a healthier lifestyle for a happier you, switch your diet to include healthy fats instead of carbs for better, balanced hormones. These include foods that are high short, medium, and long-chain fatty acids, which are essential in managing your hormones, keeping your inflammation levels low, boosting metabolism, and supporting weight loss.

One simple way of realizing our goals of taking better care of our minds and bodies is the addition of a small, shiny seed into our meals.

Flaxseed, also known as linseed, can help you lead a healthier life. It has been shown to improve blood sugar levels in diabetics and reduce cholesterol. It is considered a superfood because of its high dietary fiber and omega 3 fatty acids.

Flaxseed is also a great source of lignans, a form of phytonutrients that offer potent anti-inflammatory and antioxidant characteristics.

Flaxseeds are versatile and easy to use. Incorporating flax into your meals is a very low maintenance way of reaping exponentially more benefits. Flaxseed contains a wide array of minerals, healthy fats, and vitamin B that can help promote healthier hair and skin, resolving issues of redness and flaky skin and reducing acne, eczema, and rosacea. Flaxseed oil is also a great moisturizer.

Researchers have also found that the lignans present in flaxseed may help reduce the risks of breast, ovarian, and endometrial cancers.

Flax seeds improve metabolism by acting like natural gum. Flaxseed is rich in mucilage gum, which assists in nutrient absorption. It helps by keeping food in the stomach for longer periods of time, allowing for maximum nutrient absorption. The mucilage gum is water-soluble, which also enables better removal of toxins and waste and soothes the stomach lining.

The lignans do not stop there. They can help regulate female hormones in the bloodstreams, act as phytoestrogens, and provide antioxidants. This regulatory effect on the female hormones is helpful because it presents a natural alternative to hormone replacement therapy, reduces the risks of osteoporosis, and helps regulate menstruation cycles.

Flax seeds do not only improve life by improving your health, but they serve as healthy substitutes for cooking and baking. Ground flax is a good way to substitute flours that contain gluten. This is particularly beneficial for those who are afflicted by celiac disease or those who may be sensitive to gluten. Flaxseed is a multipurpose ingredient that serves as a powerhouse for better health.

Have a fabulous summer. I am taking some time off to be with my family.

We have a busy summer planned. A mix of yoga, surfing and festivals.

See you at World Yoga Festival, Beautiful Days or Greenbelt Festival.

If you would like to book a call

Clinic is open the following days in August.

12th, 15th, 16th

Let me know if you would like to book a session for these days.

Also, be sure to connect in the FB group as I will keep an eye on any questions and continue to support our growing FB community.

If you would like to learn more about my 8-week Time To Nourish packages email me here trish@trishtuckermay.com The next group programme will be commencing mid-September.

 

Kind regards

Trish

 

 

How to best support your adrenals?

How to support your adrenals

Written by trish on . Posted in adrenal glands, Anxiety, Blog, Blood Sugar, Concentration, Fatigue, Hormones, Libido, Mood, Stress, Tips.

What are adrenal glands and where are they located?

Your adrenal glands play a very important role in maintaining your health. They are incredibly small, about the size and weight of a coin. They are located above your kidneys, just below the muscle tissue of your lower back.

What do adrenal glands do?

Our adrenal glands are responsible for many things that assist in regulating our body and hormones, including thyroid and reproductive hormones. They are also responsible for managing stress, the amount of inflammation in our body, our immune system, our blood sugar levels and the electrolytes in our blood. They influence all the physiological functions processes of the body and help stave off physical fatigue.

Signs your adrenal health needs support

When there is something wrong with our body, it will start to signal us that something needs to be addressed. Here is how your adrenal glands will signal you that something is wrong.

  1. Your blood sugar level will either drop or spike suddenly.
  2. Your hormones will be all over the place. One moment you are happy and the other moment you will find yourself crying over something that does not even bother you that much.
  3. You get sick more often because your immune system will not function properly without healthy adrenal glands.
  4. You will be stressed and it will be hard for you to manage your stress levels.
  5. Your sex drive will decrease.
  6. It will be hard for you to complete your daily tasks because those tasks will require a lot more effort than usual.
  7. You will find it hard to keep yourself awake even if you know that you need to sacrifice sleep for a very important task.
  8. You will constantly crave food, mostly salty and savory foods, and it will be hard you satisfy your cravings. You will find yourself craving them more even if you have just eaten something.
  9. Your body will take longer to heal properly.
  10. You will fail to find happiness or excitement in tasks and hobbies that you enjoyed before.
  11. You may find yourself skipping meals.

How to improve your adrenal health

If you suspect your adrenal glands may need some care and attention, try some of the following tips.

  1. Get your sleep schedule in sync:

Make sure that you get quality sleep for 9 to 10 hours. Sleep and wake up at the same times to get your body in a rhythm. It needs to follow a routine to start to heal.

  1. Daily exercise:

Set aside at least 30 minutes a day for exercise, no matter how busy or tired you may be.

  1. Add these to your diet:

To improve your adrenal health, add proteins, healthy carbs, zinc, calcium, and vitamins (especially C and D) to your diet. Also increase foods like coconuts, avocados, olives, chia seeds, bone broth, nuts, vegetables and fish, but make sure you do all of this in moderation.

If you would like to learn more about my tests to measure adrenal health please get in touch.

 

 

 

lady running - How to Know if Your Blood Sugar is Stable

How to Know if Your Blood Sugar is Stable?

Written by trish on . Posted in Blood Sugar, Brain Fog, Fatigue, inflammation, Skin problems, Sleep, Weight.

What are the tell-tale signs that you need to work on your blood sugar?

Do you have trouble falling asleep and drag yourself out of bed in the morning?

are you gaining weight and you don’t know why?

do you feel drained and tired all the time?

do you crave ice cream or salty crisps in the middle of the day, late at night or immediately after your evening meal?

Do you find your sunglasses in the freezer and your car keys in the bathroom?

If you answer yes, it could be because of your blood sugar balance.

Maintaining your blood sugar is important for your overall health. A stable blood sugar level helps you maintain a healthy weight, reduces your risk of diabetes, regulates your glucose levels, and can help increase your physical activity.

Here are some noticeable signs that your blood sugar needs attention.

  1. You suffer from any sort of inflammation.

Your blood sugar often spikes in response to the excess release of cortisol by your body and excess cortisol can cause inflammation. Excess sugar equals inflammation. If you suffer from any kind of body inflammation, your blood sugar needs attention.

  1. Your skin is troubled.

Acne, rashes, eczema are all forms of inflammation. When your body suffers from an injury or illness, it tries to protect itself; the same is true when your diet is not healthy. If you consume a lot of sugar, your body will react in the form of inflammation. Acne and rashes are an inflammatory response to poor microbiome health, which is often a result of unstable blood sugar.

  1. You feel sluggish and tired all the time

Excess sugar releases cortisol in your body that can lead to increased fatigue. When your blood sugar is not stable, you may feel lazy and sluggish. If you are enjoying stable levels of energy and are not easily tired by physical activity, you have a healthy blood sugar level.

  1. You crave sugar all the time.

Insatiable sugar cravings are a sign of an unstable blood sugar level. Occasional cravings are normal; everyone feels like scarfing up a whole tub of ice cream at some point or another. But, if satisfying that initial craving keeps you consuming sugar, there is a good chance your blood sugar is not stable.

  1. You can’t lose weight no matter what you do.

When your blood sugar level is stable, it is a lot easier to lose weight and maintain a healthy weight. An unstable blood sugar level makes it impossible.

  1. You need to urinate frequently.

A well-functioning bladder is a sign that your blood sugar level is normal. People with unstable blood sugar levels often suffer from a weak bladder and may feel the need to urinate more frequently than normal.

  1. You can’t quench your thirst.

People with stable blood sugar levels can easily quench their thirst after drinking water. Many people who have unstable blood sugar levels feel thirsty all the time and are not able to quench their thirst even after drinking water.

  1. You experience brain fog.

Another symptom of unstable blood sugar is brain fog, when your brain suddenly becomes fatigued, and it becomes hard for you to focus or concentrate. Healthy blood sugar levels can help promote sharp and extended periods of focus.

How to balance your blood sugar?

  1. Eat three meals per day and make sure you have fat and protein at each meal.
  2. Avoid snacking between meals. Allow at least 4 hours between your meals.
  3. Drink plenty of water. At least 2 litres to help hydrate your blood.
  4. Restrict your time eating window to 12 – 14 hours. There will be a sweet spot so try various times and see what works for you. Don’t eat late at night.

If you are unsure and worried about these symptoms and are not getting the support you need from your doctor, book a call with me. I can test your blood sugar, thyroid and hormones.

Get the support you need.

My next 8-week Time to Nourish program starts on the 18th January. It is £750 and there is an early bird price of £625 so to book now email trish@trishtuckermay.com or book a call

 

Elimination protocol gut healing trish tucker may

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

Written by trish on . Posted in Belly Bloating, Bloating, Blog, Blood Sugar, Gut Health, Health, Tips.

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

reduce sugar feel fantastic

How to reduce sugar and feel fantastic

Written by trish on . Posted in Blood Sugar, Energy, Hormones, Mental Alertness, Mood, Weight Loss, Women's Health.

Sugar is nothing but empty calories, the calories that only make you gain weight and do not provide you with any benefits because they do not contain any nutrients. Cutting out sugar can be very hard, especially when you have a sweet tooth.

Here are my top tips to help you stop eating sugar.

  1. Start slow and take baby steps:

If you try to cut out all sugar from your diet at once, you will fail, because those cravings will come back with a vengeance. It will feel more like a punishment than an accomplishment. Instead of completely cutting out all sugar from your diet at one time, start controlling the amount of sugar you DO consume. For instance, if you take three teaspoons of sugar in your tea or coffee, try cutting back to two for one week, then down to one. For that sweet tooth, start by just cutting out chocolate and sweets before you abandon everything like baked desserts, or just save it for special occasions.

  1. Use sugar alternatives:

Instead of using sugar when you do want it, replace it with honey, agave nectar, or sugar alternatives like stevia.

  1. Challenge yourself:

Some people like to challenge themselves and love the feeling of accomplishment when they fulfil that challenge. If that, is you, try to challenge yourself to not to eat sugar for a week (or for a day, if you have a serious addiction) Gradually extend your time and celebrate each milestone.

  1. Try sugar-free gum:

When sweet cravings strike, grab a piece of sugar-free gum. This will keep you occupied and satisfy the need to chew on something. I am not a big fan of gum, but it can work well for some people.

  1. Choose fruits over desserts:

Fruits are a sweet and a healthy alternative to desserts. If you feel like having cake or a favourite dessert, then grab some blueberries or another sweet fruit. The natural sugars in the fruit will help curb those cravings.

  1. Know the benefits of quitting sugar:

There are so many benefits of cutting sugar that if you educate yourself on them or experience the negative side effects first-hand, you will cringe at just the thought of consuming sugar. When you cut out sugar, your cardiac health improves, your skin begins to glow, and your acne starts clearing up. Furthermore, cutting out sugar will boost your mood and you will stop feeling cranky, moody or tired all the time. Your memory will improve, and you may be able to lose the extra weight you always wanted to shed. You will balance your hormones and reduce the cortisol if you can manage your blood sugar levels.

  1. Add fennel seeds to your diet:

If you just can’t shake off your sugar addiction, try adding fennel seeds to your diet. You can either add them while cooking or you can chew them raw. Fennel seeds do not contain any sugar or empty calories, but they have a naturally sweet taste.

  1. Don’t start your day sweet:

According to a study by Brown, if you start your day by eating something sweet then you will crave sugar all day long. So, instead of having something sweet, have a savoury breakfast. Don’t even use the sugar alternatives in your breakfast.  Make sure you have plenty of fat and protein at each meal to help you combat cravings and feel fuller for longer.

  1. Use essential oils to help reduce cravings. My favourite are grapefruit or fennel, one drop under the tongue or one drop in water will help your metabolism and reduce cravings. I only recommend the best oils from DoTERRA. If you would like to order, get in touch.

Sugar is an addiction, and it takes time, consistency, and determination to abandon it completely. Start small and take little steps toward removing it from your diet.

If you would like to learn more about my 8-week TIME TO NOURISH gut healing hormone balancing program, click here www.trishtuckermay.com

The program is designed to get you moving from sluggish, tired, bloated and accidentally overweight to feeling fantastic and full of energy.

If you would like me to help you get to the root cause of your problems let’s have a chat about the state-of-the-art testing, I provide so I can work out exactly what your body needs in terms of diet, lifestyle and supplements to rebalance itself.

Yours in health and wellness,

Trish Tucker May

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