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

Written by trish on . 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.

Tips for Managing Cholesterol, Type 2 Diabetes and Hormones in Women Over 40

Written by trish on . Posted in Bloating, Cardiovascular Health, Cholesterol, Energy, Type 2 Diabetes, Uncategorized, Weight Loss, Wellbeing, Women's Health.

Do have struggle with cholesterol, type 2 diabetes, and hormones?

As we age, our bodies go through a variety of changes.

For women over 40, these changes can include an increase in cholesterol, the development of type 2 diabetes, and changes in hormone levels.

Cholesterol is a type of fat found in the blood. It plays an important role in our body, helping build cells, produce hormones, and digest food. However, when too much cholesterol is present in the blood, it can lead to a greater risk of heart attack and stroke.

Women over 40 should have their cholesterol levels checked regularly and make lifestyle changes to help keep their levels in a healthy range.

Type 2 diabetes is a condition in which the body does not produce enough insulin or does not use insulin properly. It is most common in adults over 40 and is often linked to obesity, lack of physical activity, and poor diet.

Women over 40 should make lifestyle changes to reduce their risk of developing type 2 diabetes, such as eating a balanced diet and getting regular exercise.

Great news for anyone struggling with high cholesterol or blood sugar problems such as type 2 diabetes.

Announcing the release of a new product that is BIG news!

Normally we see a high beta glucan product or a high protein product, not both in a 40g serving. To achieve high beta glucans, high fibre and high protein all in one serving, we have searched the globe for very specialised organic ingredients for us to use in very precise amounts, literally making the impossible possible.

As both high fibre and high protein make people feel fuller for longer, with the protein also activating the fat burning hormone, this is a sensational product for weight management. It will be your very best friend for weight loss.

When taken with or around meals, it will slow release, making it a dream for pre-diabetics and type 2 diabetic. this has well over the serving size of beta glucans to reduce bad cholesterol, helping reduce the risk of heart disease, is phenomenal in itself.

The high fibre helps us increase dietary fibre which reduces the risk of colon cancer and other health issues.

This product is an organic wholefood powerhouse.

All our favourite hormone balancing, gut healing weight loss products here www.trishtuckermay.com/shop 

The slow release effect of this product helps maintain a stable blood sugar and reduce inflammation. Can you imagine how many people this product will help?

Beta G is remarkable. You can buy it here now www.trishtuckermay.com/shop 

Juice Cleanse Recipes to help regain energy and reduce bloating

Written by trish on . 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

Top Tips To help you with emotional eating.

Written by trish on . Posted in addiction, Anxiety, Belly Bloating, Eat Clean, Energy, Hormones.

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/

Better Sleep

How to Have Better Sleep?

Written by trish on . Posted in Blog, Energy, Fatigue, Health, Hormones, Immune System, Mental Alertness, Sleep, Tips.

There is very little worse than when you are exhausted, but your brain is still going a million miles an hour. All you want to do is sleep, but your body refuses to calm down. You lie in bed, eyes closed, and sleep just beyond reach.

Melatonin is a chemical in your body that is responsible for regulating your sleep cycles and making you sleep. Your pineal gland is responsible for producing that melatonin. Each night your body produces approximately 25mcg of melatonin to promote a peaceful and restful sleep. Studies have shown that this amount gradually decreases as we age, which may explain why toddlers and youth require more sleep at night than adults.

You can help regulate your sleep and promote more relaxed, restful sleep by helping your body produce melatonin when you need it. If you are having trouble sleeping, try a few of these tips before you turn to medication.

  1. Say “no” to electronic devices and gadgets:

The blue light produced by our phones, laptops, TVs, and tablets may be counteracting your body’s attempts to produce melatonin. Instead of checking your phone or social media accounts before going to bed, read, journal, or even color. These activities are much less stimulating than electronic devices, allowing your brain to start shutting down and encouraging your body to start producing melatonin for the night ahead.

  1. Drink chamomile tea:

Chamomile tea actually has melatonin in it. Drink a warm cup of it in the evening to help your body relax, de-stress, and prepare for restful sleep.

  1. Shower or take a relaxing bath:

Warm water relaxes tense muscles and refreshes your mind. According to research by Loughborough University in Leicester, the relaxing effect of taking a bath before going to bed helps increase the production of melatonin in your body. This is because taking baths and showers reduces the level of the stress hormone cortisol in your body, allowing your body to produce melatonin instead.

  1. Block all sources of light:

Pull all the curtains, shut all the blinds, turn off all the lights. Make your room completely dark. Even the smallest amount of light can disrupt your sleeping and melatonin production. Blocking out all the sources of light while sleeping will significantly boost the melatonin in your body, help regulate your sleeping patterns and promote deep sleep so that you wake you up happy and well rested.

  1. Focus on your diet:

Your diet plays a huge role in your body’s sleeping habits. Studies have shown that reducing or eliminating caffeine and processed foods has a hugely positive impact on your amount and quality of sleep. It is also helpful to avoid trying to sleep on a very empty or very full stomach; both can leave your body focused on processes other than sleep. A light snack or a warm cup of tea just before bed can help calm hunger pangs without overtaxing your body.  What are the best foods to help you sleep? – watch here

Reminder of the key hormones needed for sleep: Melatonin, Cortisol, Serotonin and impact on immune system

VITAL TIPs: Manage stress and support your adrenals.

HOW?

Ways to support your immune system with daily rituals that are easy to do.

  • Meditation
  • Journaling
  • Tapping – EFT at the end of the day to calm the mid and process anything you are still feeling
  • Cool dew on your feet at night or a cold shower on your feet
  • Cold water therapy
  • Supplements such as 5HTP, CBD, Magnesium glycinate – talk to me I can guide you.

Sleep is a 24-hour cycle, not just something that happens when you go to bed.

In the morning, your body makes cortisol to wake you up. In the evening it makes melatonin to make you sleepy

Hormonal factors that influence sleep can include making too much cortisol, making cortisol at the wrong times of day, and not making enough melatonin.

Serotonin also influences sleep. Essential oils can support serotonin. The best essential oils on the planet can be purchased here  Vetiver, lavender and roman chamomile are my favourite and I use them every night.

A healthy sleep cycle includes anchoring both cortisol and melatonin, so that you are awake and alert when you should be, and tired when you should be.

Sleep is when we repair cells – the heart of the immune system!

 

If you would like to learn more about my hormone tests get in touch. When we get to the root cause of why you are not sleeping – your life will change forever!

 

Yours in health and wellness,

Trish

How to Eat For a Healthy Thyroid

Written by trish on . Posted in Blog, Cold extremities, Energy, Fatigue, Hair loss, Health, Hormones, Mood, Tips, Weight, Women's Health.

 

The health of your thyroid depends heavily on what you eat and put in your body. Your thyroid plays a big role in the following daily functions

  • Your metabolism and your weight.
  • Your hair growth.
  • Your energy levels.
  • Controlling other hormones like insulin, cortisol and your sex hormones
  • Your mood.
  • Your ability to concentrate and remain focused.
  • Your body temperature.
  • Your heart rate.
  • Your menstrual cycle.

To keep your thyroid happy and healthy, your body needs appropriate amounts of iodine, zinc and selenium. To ensure the health of your thyroid, try incorporating the following foods in your diet for better iodine, zinc and selenium levels.

  1. Yogurt: Yogurt is an excellent source of iodine. Plain and Greek yogurts are your best options.
  2. Berries: Berries like blueberries, strawberries, and raspberries are packed with iodine, selenium, and vitamin D. These berries also contain a variety of other nutrients and are very high in antioxidants, which are critical for the health of your thyroid. Goji berries and cranberries contain the highest number of antioxidants. You can eat these berries raw, or you can use them in smoothies or in an acai bowl. You can use them to top yogurt or oatmeal.
  3. Fish: Fish is another great source of iodine. Lack of nutrients is one of the primary reasons why thyroid health deters, and fish contain all the necessary nutrients to maintain the health of your thyroid. One 3-ounce serving of cod contains around 99 milligrams of iodine. If you do not like fish then you can opt for cod liver oil supplements.
  4. Chicken: Zinc is also necessary for thyroid health, and chicken is a perfect solution to fill that need. Three ounces of chicken contains 2.4 milligrams of zinc.
  5. Beef: Organic grass-fed beef is also high in zinc. A 3-ounce serving of roasted beef provides seven milligrams of zinc and a 3-ounce beef patty contains three milligrams of zinc. Make sure you choose very lean, organic beef.
  6. Brazil Nuts: Brazil nuts are incredible little powerhouses for selenium. Daily consumption of moderate serving amounts can help produce glutathione, which helps fight against and decrease thyroid antibodies.
  7. Eggs: Eggs are another simple, one-stop shop for your thyroid health. A large egg consists of 20% of selenium and 16% of iodine. Eggs are extremely versatile and easy to prepare. Hard boil or scramble them, but make sure you include the yolk; that is the part the provides the most selenium.
  8. Nuts:  To protect and maintain the health of your thyroid, try adding a variety of nuts to your diet. Hazelnuts and macadamia nuts provided the highest amount of selenium. You can eat them raw, snack on them, or add them to salads, yogurt, oatmeal, or other meals.

If you would like to learn more about thyroid and blood panel tests book a call here https://p.bttr.to/2MZVUKN

I can arrange private tests with a nurse visit for the blood draw. This is especially beneficial at the moment with such long wait times at the NHS, plus private tests are far more thorough.

Yours in health and wellness,

Trish

Healthy Low Carb Breakfast - Nutrition Gut Specialist - Gloucestershire

How to Make a Healthy Low Carb Breakfast

Written by trish on . Posted in Blog, Clean eating, Energy, Health, Low carb, Recipes.

Keeping up with fitness and clean, healthy eating can be a challenge. Striving to limit carbs and calories and boredom with limited options can cause people to get tired of the same old foods and lead them back to unhealthy habits. It is important to incorporate variety and change in our diets to make sure we don’t become stagnant. Our bodies may prefer healthy eating, but they also crave variety and flavor. Replacing ingredients with healthier options is an easy, simple way to do this.

Breakfast is the most important meal of the day. The kind of breakfast you consume will have a significant impact on your activities throughout the day. To function at your best, your breakfast should be healthy and rich in protein.

Healthy breakfast choices do a lot to keep the cravings for carbs and extra calories at bay. Here are some easy healthy breakfast choices:

  1. Eggs and vegetables cooked in coconut oil is a great breakfast and it will keep you full for a long time. Fry the eggs to your desired consistency, toss the vegetables in to sauté for just a minute, add some seasoning, and enjoy.
  2. Baked eggs with spinach and yogurt is a great, easy-to-make breakfast that is full of nutrients to kick-start your day. Baking is a fantastic way to cook meals because you do not introduce any additional oils or fats. Pre-heat the oven to 300°F. Combine yogurt, garlic and a pinch of salt in a bowl and set aside. Melt a little coconut oil in a skillet over low heat. Add spinach, leek, scallion, lemon juice, and salt and sauté occasionally stirring. Remove skillet from the heat and crack several eggs into the veggie mixture, keeping yolks intact as much as possible. Bake for 10-15 minutes and top with yogurt mixture before serving.
  3. Who doesn’t love a creamy shake or smoothie? But who really loves all those carbs and calories? This avocado green tea smoothie is your perfect solution. It is rich and creamy and very easy to make. Whisk together 1 teaspoon of matcha powder and 1 tablespoon of hot water and set to the side. In a blender, combine half of an avocado, a ½ cup of Greek yogurt, 1 ¼ cups of almond milk, protein powder and a sweetener like honey, agave, or stevia. Blend together, add the tea mixture and serve! I have a great new organic vegan protein powder in stock and on sale here
  4. We get fed up with eating eggs every time we are on a diet, these low-carbs pancakes will be your new go-to favorite breakfast. All you need is 2 oz cream cheese, 2 eggs, 1 tsp granulated sugar substitute and ½ tsp cinnamon, blend this all together, let the mixture rest for the air bubbles to escape, cook the mixture on a pan on medium heat for 2 minutes each side and you are done. Tasty and healthy pancakes every time.
  5. Chia pudding is another easy to make breakfast. In a bowl or mason jar, combine ¼ cup chia seeds, 1 cup non-dairy milk, and ½ tablespoon of honey. Mix well and refrigerate overnight, until the seeds have become jelly-like in texture and the pudding has thickened. Top with your choice of fruit.

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

Yours in health and wellness,

Trish Tucker-May

Nutrition Gut Specialist

The best foods to support your thyroid

The best foods to support your thyroid

Written by trish on . Posted in Blog, Brain Fog, Cold extremities, Constipation, Depression, Energy, Fatigue, Hair loss, Health, Libido, Memory, Mental Alertness, Mood, Stamina, Vitamins, Weight.

If you are struggling with weight gain, poor memory, low libido, feeling tired all the time and brain fog it may well be due to your thyroid.

Your thyroid helps regulate metabolism, hair growth, body temperature and digestion. Your body contains a TSH (Thyroid Stimulating Hormone) The TSH comes from your brain and goes to your thyroid glands, signalling them to produce T4, your inactive thyroid hormone. The T4 travels within your tissues and your bloodstream until it gets converted into T3, which is your active thyroid hormone. T3 gets into your cells to reach your nuclear receptor to increase your metabolism.

Thyroid is a butterfly-shaped gland present in our neck which plays a huge role in the proper functioning of the body. It releases T4 (thyroxine) and T3 hormones which helps in maintaining heart rate, breathing, digestion and body temperature in the optimal range. Improper functioning of the thyroid can affect you in a number of ways.

The vitamins that are found to be most deficient among clients who suffer from any thyroid disorder, are vitamins B12, D, A, B2, and C, and the most important of these is vitamin D. Its anti-inflammatory properties help the flexibility of the immune system and are critical in helping insulin resistance. Vitamin A is essential for eyesight but also is important in the production of TSH and the conversion from T4 to T3. Vitamin A is very important for the entire metabolic process. Deficiencies in vitamin B suppresses the functioning of your thyroid.

Eating a diet that includes foods rich in calcium and vitamin D supports the thyroid and your liver.

Foods that can help include saffron, bananas, baked fish, seaweed and fresh seafood.

Around 1,000 mg of calcium a day will reduce risk of brittle bones. The best way to eat 1,000 mg calcium is by consuming seaweed and leafy greens. It is a common misunderstanding that dairy is a rich source of calcium. Many of us are allergic or prefer not to consume too much dairy because of the increase in mucus. Eating more white beans, salmon, dried figs, bok choy, black eyed peas, tofu, oatmeal and fresh pressed fruit juices are all good ways to increase calcium in your diet.

Other foods high in calcium include spirulina, barley grass, kombu, kelp, sardines, almonds, parsley, brazil nuts, kale, sunflower seeds and quinoa. Magnesium rich foods are also necessary to help absorb calcium into your bones. Foods that are an excellent source of magnesium include dried seaweeds, soy, mung, black and lima beans, whole grains like buckwheat, corn, millet, barley, rye and rice, almonds, cashews, sesame seeds, spirulina and wheatgrass. Osteoporosis can be serious, so introduce calcium rich foods well before perimenopause.

So how do you know how your thyroid is performing?

If you are struggling with FATIGUE, DEPRESSION, LOW LIBIDO, POOR MEMORY or BRAIN FOG, WEIGHT GAIN or INABILITY TO LOSE WEIGHT, CONSTIPATION, HAIR LOSS or THINNING HAIR or EYEBROWS, COLD EXTREMITIES, and LOW STAMINA are common signs and symptoms of inadequate thyroid function.

Thyroid hormone supports serotonin function, and serotonin contributes to the release of pituitary TSH. Thus, low serotonin can be a compounding factor in hypothyroidism. High levels of GABA may have an inhibitory effect on thyroid function. Excess cortisol negatively effects thyroid homeostasis in at least four different ways.

With relation to the sex hormones, estrogen elevates thyroid binding globulin, which decreases the amount of free thyroid hormone available – thus inhibiting overall thyroid function.

Progesterone and testosterone are associated with improving thyroid function.

You may benefit from a sex hormone evaluation and possibly body identical hormone replacement to optimize thyroid function.

A comprehensive thyroid panel is suggested for all of my clients struggling with these symptoms.

Get in touch if you want to test.   Functional medicine tests are a thorough way to get to the root cause of your symptoms.

KEY NUTRIENTS

  • Multi with B’s, iodine, selenium and zinc (& possibly iron if needed)
  • Vitamin C – 500mg – 3000mg per day (split dose)
  • Vitamin D
  • Magnesium – 200 – 400mg per day

If you would like me to review your current supplement regime, please get in touch. Book a call here

Link to podcast here

Fruit and Veg

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

Written by trish on . Posted in Belly Bloating, Bloating, Blog, Energy, Gut Health, Hormones, Sleep, Stress, Tips, Women's Health.

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

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