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/

Healthy Chocolate Making Workshop

 

Healthy Chocolate

Would you like to learn how to make healthy chocolate.

Sign up here

Would you like to learn how to make delicious healthy chocolate ????
I will be running a chocolate making workshop in my kitchen.
2-4pm on the 12th March
This will be vegan friendly, healthy chocolate ????
We will be eating, drinking and making chocolate.
Just in time for Easter. You can learn how to make delicious chocolates for your friends and family.

6 ways to know if your hormones are out of whack

If you regularly feel like something is just not right with your body, that you are just not yourself, you may be suffering from a hormone imbalance. Here are a few signs and symptoms to help you determine if your hormones may be out of whack:

  1. You feel tired all the time.

Consistent fatigue may be the cause of an imbalance in our stress hormones that are produced when your body releases cortisol. Your body tends to release excessive cortisol in response to a bad or unhealthy diet, especially one with excessive daily consumption of sugar. This fatigue may even make you feel a little depressed and lethargic and cause brain fog or brain fatigue, a temporary condition in which your brain is simply exhausted and cannot perform the simplest task.

  1. You are unable to lose weight.

The stress hormone cortisol not only makes you feel tired but can also hinder your body’s ability to maintain or lose weight. Your hormones control your metabolism. An imbalance in your hormones can result in a slowed or inefficient metabolism. Furthermore, hormonal imbalances promote fat storage that can lead to weight gain.

  1. You suffer from insatiable cravings.

An increase in cortisol can cause you to have crazy and insatiable cravings for sugary foods. You may feel ravenous and get abnormally cranky if you are unable to satisfy those cravings.

  1. You feel as if you are on an emotional roller coaster.

When your hormones are out of whack, you may feel as if you are on an emotional roller coaster. One minute you are happy and having the time of your life and in the next, you may feel incredibly depressed. Hormonal imbalances can cause you to experience extreme, inexplicable highs and lows in your emotions.

  1. You have digestive problems.

Hormonal imbalances can also contribute to digestive problems like abdominal spasms, diarrhoea, constipation, bloating, excessive flatulence and burping, nausea and discomfort.

  1. You sweat excessively.

Your hormones can cause you to sweat excessively when they are out of whack. This is due to a swing of hypothyroidism and hyperthyroidism, which are caused by hormonal imbalances in your body.

What to do if you are struggling with these symptoms?

The key to supporting your hormones is to focus on these key areas:

  1. Nourish – eating unprocessed wholefoods and avoiding too much sugar, alcohol and stimulants will help to reduce stress and calm your hormones
  2. Cleanse – think about all parts f your life. What you eat, absorb through your skin in personal care products and inhale in your environment.
  3. Restore balance by resting and getting excellent quality sleep
  4. Realign your body and mind with gentle exercise. Strengthening and stretching daily can help you digest better and bring harmony to the hormones.

If you would like to get your hormones tested book a call here  and be sure to check out the programs on my website

Don’t Eat And Drive: The Shocking Truth About Road-Based Snacking

All drivers understand the risks of drink driving, yet many of us wouldn’t think twice about snacking during even the shortest of trips. As a nutrition gut specialist helping busy women I recommend you think twice about eating while driving. Regardless of what you’re eating, evidence increasingly points to the fact that multitasking your meals while driving can significantly slow digestion, and even facilitate hormone imbalances as gut health goes speeding off in the other direction.

Here, we consider why digestion and on-road snacks are so opposed, and what exactly that means for gut health and digestion. 

Unfortunately, as well as posing the significant risk of blocking your view, creating a distraction, and causing you to take both hands off the wheel, in-car snacking is increasingly rearing its ugly head with regards to overall gut health, and we’re afraid to say that the findings so far aren’t great.

Sympathetic vs parasympathetic processes

In the most simple sense, driving and eating are such a bad pairing because they are diametrically sympathetic and parasympathetic processes. While browsing a Bentley dealership for your next vehicle can most certainly help you to relax and enjoy a few feel-good hormones, driving a high-end vehicle like this, especially, is a wholly sympathetic bodily process that triggers fight or flight responses to keep you aware, safe, and looking after your vehicle.

By comparison, digestion relies on parasympathetic processes that depend on rest, saving energy, and most certainly keeping your heart rate down. Eating while in a heightened sympathetic state (e.g. while driving) altogether prevents the digestion necessary for the proper absorption of nutrients, efficient fat stores, and the regulation of blood sugars among other things.

The fast nature of road-based food

As the above point proves, even healthy snacking while on the road isn’t great. To make matters worse, few of us think to pack a bag of nuts when we head out for a long drive. Instead, we either pick up the first thing we see on the shelf at the garage (often crisps or sweets) without stopping to read the food label, or we fall foul to the temptation of drive-through takeout that’s almost always dripping with unhealthy, saturated fats. Both toxic and inflammatory, these quick-fire snack options pose significant risks to healthy gut functioning, increasing levels of destructive gut bacteria and ultimately harming your gut microbiome. 

Missed mindfulness

When you’re eating while driving, it’s highly unlikely that you’re paying any real attention to what you’re ingesting, or even how full you feel. This is terrible news in light of links discovered between mindful eating and effective digestion. Worse, the distracted overeating inherent in snacking of this nature can see you overfilling on foods that, ideally, you shouldn’t be eating in the first place. 

Luckily, offsetting each of these risks is as easy as making an effort to eat an informed, relaxing meal at least an hour or so before you head off on a long or short road trip. That way, you give your digestion the best possible head start, as well as avoiding the risk of fast food stop-offs that can cause such catastrophic consequences for all-important gut health and your health goals.

If you would like to join the 8 week TOTAL BODY RESET CHALLENGE this month please get in touch.

Get a free APP, support, motivation and workouts to help you achieve your goals. Let me be your support person.

 

Top Tips For Achieving Your Best Smile

Achieving your best smile is possible. Your best smile is one that you feel your most comfortable and confident in. Whether you lack confidence in your smile or simply want to achieve a better, brighter, and happier smile, then follow this guide.  Your oral microbiome is directly linked to your gut health.  It is important to look after the good bacteria in your mouth and crowd out the unwanted bacteria. 

Oil pulling is a gentle technique for improving the microbiome in the mouth. It can be done with olive sesame or coconut oil. Put one dessert spoon of oil in the mouth and swish around for two minutes. Add either two drops of peppermint or two drops of tea tree oil to help improve the texture and the coating on the tongue. Followed by tongue scraping this technique helps remove bacteria from the mouth.

Consider dental work

If you lack confidence in your smile due to dental issues, then you might want to consider dental work. Dental work will help you achieve your best smile and return your teeth to their best condition. 

For example, you can get permanent porcelain veneers that will help you achieve a straight, bright, and confident smile. These will last years if you take good care of them so you will be able to maintain your best smile for as long as possible. 

Maintain a good diet

What you eat will affect your teeth. If you like to consume a lot of sugary foods, then you might want to consider cutting your consumption down or out completely. 

A good diet is one that involves a lot of healthy fats and proteins. For instance, eating a lot of leafy greens, lean proteins, low-fat dairy products, and nuts, is one that can help you achieve good health in general and will help you attain the best oral health. 

If you are someone who likes to snack on sweets and biscuits, then you might want to consider changing these for healthy snacks such as natural-occurring sugar in fruit, nuts, and vegetable sticks. If you are struggling with cravings, get in touch so I can guide you with ways to combat cravings. 

Smile more in the mirror

Boost your confidence will help you show off your best smile. The more confident you are in your smile, the brighter your smile will appear. A smile is the best facial expression anyone can wear. A smile can brighten up your whole face and make you seem more friendly. 

If you don’t smile often, then you should practice smiling more in the mirror. You will see how much friendlier and happier you look with a smile on your face and it will encourage you to do it more. 

Have good oral hygiene

Good oral hygiene will help you combat dental issues and achieve a brighter and whiter smile. 

Your oral hygiene routine should involve oil pulling, tongue scraping and plenty of brushing. 

4 Tips for Improving Your Gut Health

About 70 percent of your immune system lies in your gut. In fact, 95 percent of serotonin –a mood enhancing hormone– is produced in the gut. Which implies that it’s possible that poor gut health might be linked to mood-related conditions like depression and anxiety or even hormonal imbalance.

Yet, for something so important, it doesn’t get as much recognition as it deserves. This means that if your gut health isn’t in great condition, you’re more likely to fall ill, struggle with your mental health and become prone to infections. This is why you must do everything possible to ensure that your gut health is in top shape. 

Here are four important things you can do starting today. 

Start Eating Right

How much fiber are you eating on a daily basis? The average individual eats less than half of the fiber they should be eating every day. 

Your gut has evolved through thousands of years and has figured out what food is best for it –lots of fiber and unprocessed foods. Fiber-rich foods are an absolutely healthy gut-strengthening element that can help improve your gut health. 

So if you’ve been struggling, try upping the quantity of your fiber, and eating more natural foods. Lots of fruits, vegetables, organic farm produce still in their original state, high fiber carbs, and meat. 

Start Working Out More Frequently

If after every meal, you feel like the food is just sitting there, then you need to start moving more and fight that fat. Start exercising more and getting your body moving. Avoid living a sedentary lifestyle. 

If your job entails you sitting at a desk for hours on end, opt for a sit-stand table or a walking desk. If those are out of your budget, just take a 5-10 minute break every hour. Then, try to do some moderate to rigorous exercise for 20-30 minutes every day. 

Take or Eat Probiotics

Sometimes, poor gut health is caused by a low population of good bacteria. Buying and taking probiotics is a proven way to help increase their number so that they can balance the population in your gut, and help improve your digestive processes.

You can easily get these from kefir, yoghurts, and other gut supplements designed to help improve that area. While you’re at this, limit your intake of foods that can disrupt your digestion. 

Examples include caffeine and alcohol –particularly beer. The only alcohol group that can actually help is red wines. These are filled with antioxidants and are capable of encouraging the digestive process.

Reduce or Eliminate Your Stress

Stress is an anti-gut health factor. This is why gut conditions like ulcer, irritable bowel syndrome, ulcerative colitis, and celiac disease are often worsened by stress. 

That’s because the sudden dump of cortisol in your gut, triggers the reactions that cause the associated discomfort. Find ways to de-stress: relax, meditate, laugh a lot, avoid stress, and maybe even take supplements like soft gel CBD capsules –these help lower your stress levels by stimulating your endocannabinoid system. 

Also, remember to get enough sleep, and do the things that give you joy. If you practice these few tips, you’ll find your gut health greatly improved and your overall health will be the better for it.  

If you would like to join the FREE Facebook Group designed to improve your gut health click here https://www.facebook.com/groups/154175528467421

Gut Health Retreat for Women aged 40+ with digestive issues

New 1 day retreat date announced.

WHEN: 11th September 2021 from 10am – 4pm

WHERE: Meadowside, Berkeley Heath, Berkeley, GL13 9EX

HOW MUCH: Total Cost all inclusive £69:00

HOW TO BOOK: Email me trish@trishtuckermay.com or PM me

Limited to 8 spaces and 4 have already been sold.

A day of nourishing organic food, healing juices,fermenting and
Profoundly practical self-care rituals.
· Are you struggling with SLEEP, STRESS. BRAIN FOG?
· Are you overwhelmed with ANXIETY?
· Have you become ACCIDENTALLY OVERWEIGHT?
· Are you TIRED OF BEING TIRED ALL THE TIME?
· Do you wish you had more energy and stamina to do the things you love?
· Does your body feel ALIEN to you?
It may be hormone imbalance, food sensitivity and digestive problems that are causing your symptoms.
The goal of this workshop is simple. To learn howto listen to your body and reclaim your energy. How would you like to wake up and approach each day with energy and maintain it throughout the day? Do you wish you knew what foods will give you more energy?
Are you ready to transform your health and vitality so you can do the things you love and enjoy? Be inspired and clear on how to make some lasting changes to your habits. Feel invigorated, nurtured and motivated.
Learn how your food and lifestyle choices affect your energy levels.
Take charge of your health. Learn how to replace your medicine cabinet with natural alternatives.
I often get asked ‘what is my secret to staying slim, looking well and having so much energy?’ It is not a secret – it is the little things that I do every day that make a big difference to my health.
No matter where you are on your health journey,this session will provide valuable insights and lessons.
Be inspired and motivated to action. Learn from a Nutrition Gut Specialist helping those with digestive and hormone imbalances.
Be inspired, boost energy and feel healthier.Join is for a day of nourishing organic food, healing juices, fermenting and profoundly practical self-care rituals.
Take charge of your health. Learn how to replace your medicine cabinet with natural alternatives.
About your host: Trish is passionate about using vibrant foods and natural remedies to nourish and heal from the inside out. Trish was awarded UK NUTRITIONIST OF THE YEAR in 2019 by the Total Wellness Club and the Gold Winner of Janey Loves Wellness Industry Awards 2020. Trish’s personal journey and experience of overcoming asthma and severe allergies caused by a parasite infection has helped her transform her own health and the health of many others.
£69.00 Spaces are very limited to book early.

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. 

How To Maintain Gut Health In Self-Isolation

Staying indoors for a week can be stressful. More importantly, it also transforms your routine. Unfortunately, these factors can affect your gut health. Indeed, we all know how important it is for a healthy gut to stick to healthy habits and manage stress levels. So, here are some helpful tips to help you go through a week at home without putting your gut health at risk. 

The NHS track and trace app plays a significant role in reducing risks of contagions and tracking the virus spread. As such, when you receive a warning to self-isolate because you’ve been in contact with someone who’s tested positive for COVID-19, you know what to do. 

Depending on your level of exposure, the app may recommend different self-isolation approaches. However, for most people, the app suggests one week at home. The track and trace team will also get in touch with individuals in self-isolation to check their location at any time during the week.

Check items in your online grocery shopping

When you can’t buy your grocery directly from the shop, you will need to arrange for delivery. Thankfully, plenty of websites let you pass an online grocery order, including Ubereats. In other words, you won’t find it too challenging to get the food you need delivered to your home. You may not be able to find your usual products in your online shopping list. But, you can find safe alternatives for your gut.

Understanding how to read food labels (they are part of the information you get online) can be a game-changer. Once you understand the composition and ingredients in each product, you can make smart choices that support intestinal transit. You can use a simple list of nutrients to avoid and those to focus on to guide your shopping. Additionally, it’s important to use food labels for guidance rather than marketing messages. However pretty the packaging might look, don’t trust the claims it makes unless you can verify them through the list of ingredients. 

Make sure you don’t miss out on prescriptions

Do you have any medications you trust to support your gut health when you can’t follow the routine? Now is the perfect time to order these from a safe and practical platform such as Simple Online Pharmacy. You want to be prepared to make sure you can handle stress and change of habits seamlessly. Your gut is highly sensitive to sudden variations in the routine, so it’s best to take precautions.

Additionally, missing out on other prescribed medications when you can’t go to the pharmacy yourself or visit a doctor can be a source of anxiety. Be kind to your gut; avoiding unnecessary stress will help your gut ease into this new situation. The online pharmacy platform is designed especially for these situations when you can’t physically get hold of your medications. An online order that’s checked and approved by a medical expert can save you time and hassles.

Create a water schedule

Not drinking enough water can dramatically affect your gut health. Indeed, drinking plenty of water has a beneficial effect on your gut flora balance. But when your routine has been disrupted, it’s tricky to stick to healthy habits. The truth is that you might find yourself accidentally forgetting to drink. So, if you are worried about staying hydrated at home, you may want to create a drinking schedule. You can find plenty of apps that can remind you via a notification to drink regularly. You can also set up frequent alarms throughout the day, which would effectively replace the app notifications. You can also make things easier without a digital assistant by investing in a time-marked water bottle. Time-marked bottles can be kept on the desk or in your bag, ensuring you drink regularly and enough throughout the day. 

Make time for at-home workouts

Gut health is a complex topic. Introducing gut-helping workouts at home will help support your digestive health during this week at home (and hopefully later). All you need is a laptop and a yoga mat, and you’re ready to boost your gut health with targeted workouts. Joe Wicks has got some fantastic abs exercises that can encourage bowel movements and improve digestive health. These are great if you are struggling with constipation issues. You can also refer to yogi Adriene Mishler who has a helpful yoga for gut health workout that is both gentle and therapeutic. 

Keeping your gut in tip-top condition when you are self-isolating at home may be challenging at first, But there is plenty you do to support hydration, a healthy diet, medicated assistance, and natural digestive health. More importantly, staying calm and not feeling pressured will help handle the sudden change of routine peacefully. 

 

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