Skip to main content

What Is The Real Truth About Seed Oils in Your Food?

The Hidden Culprits: Harmful Seed Oils in “Healthy” Foods.

Lurking within some “healthy” foods are ingredients that could be undermining our efforts: harmful seed oils. These oils, high in omega-6 fatty acids, have been linked to inflammation, a root cause of many chronic diseases. This is something I see a lot with women over 40 who are trying to lose weight but are struggling with joint pain, tiredness and inflammation. The harmful oils in your food could be the culprit. But how to avoid these harmful oils when they are everywhere in our food chain? Here is a guide to the most harmful oils plus some healthier alternatives. This is something that we can test in clinic so if you are struggling with joint pain and tiredness please get in touch.

Let’s uncover the most harmful seed oils, the foods best to avoid, and explore healthy swaps rich in omega-3s to combat inflammation.

The Most Harmful Seed Oils:

1. Soybean Oil: Found in many processed foods, salad dressings, and sauces.

2. Corn Oil: Common in fried foods and snacks.

3. Cottonseed Oil: Often used in baked goods and margarine.

4. Canola Oil: Despite its “healthy” reputation, canola oil undergoes heavy processing.

5. Sunflower and Safflower Oils: High in omega-6s, these oils are prevalent in many “healthy” snacks.

Foods to Avoid:

– Processed snacks and chips often contain these harmful oils.

– Store-bought salad dressings and mayonnaise can be high in omega-6s.

– Many baked goods and fast foods rely on these oils for their long shelf life and flavour.

Why Do Seed Oils Cause Inflammation?

Seed oils are high in omega-6 fatty acids, which, in excess, can lead to an imbalance in the body’s omega-6 to omega-3 ratio. This imbalance promotes inflammation, contributing to chronic health issues such as heart disease, arthritis, and metabolic syndrome. The processing methods of these oils can also generate harmful compounds that exacerbate their inflammatory effects.

Healthy Swaps and Omega-3 Rich Foods:

Instead of reaching for foods containing harmful seed oils, consider these healthy swaps:

– Use Olive Oil or Avocado Oil: Great for dressings or low-heat cooking, these oils are lower in omega-6s and offer health benefits.

– Snack on Nuts and Seeds: Almonds, chia seeds, and flaxseeds are not only low in omega-6s but also provide beneficial omega-3s.

– Incorporate Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, known for their anti-inflammatory properties.

The easiest way for your clients to balance their omega-3:6:9 ratio is through a combination of dietary adjustments and mindful selection of supplements, if necessary.

Here are some straightforward strategies:

1. Increase Omega-3 Intake: Encourage the consumption of omega-3-rich foods like fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts, and hemp seeds.

For those who don’t consume fish, algae-based omega-3 supplements can be a good alternative.

2. Reduce Omega-6 Consumption – cut back on foods high in omega-6 fatty acids, particularly processed seed oils (soybean, corn, cottonseed, sunflower, safflower) and foods made with these oils. Opting for whole, unprocessed foods can naturally help reduce omega-6 intake.

3. Mindful Use of Omega-9: While omega-9 fatty acids, found in olive oil, avocados, and almonds, are beneficial, they are typically well-represented in the diet. Focus should be on balancing omega-3 and omega-6 first.

4. Read Labels: Become label-savvy to avoid hidden sources of omega-6 in processed foods.

5. Consider Supplements: If dietary changes are insufficient or not feasible, high-quality omega-3 supplements can help adjust the ratio. It’s important to choose supplements that are third-party tested for purity and potency.

Discover the Secrets to a Blissfully Happy Gut in 4 Easy Steps!

Are you on a quest for that elusive feeling of gut happiness? Here at Trish Tucker May Nutrition, we believe wholeheartedly in the magic of transforming our health through the foods we love and lifestyle choices that radiate positivity. 

The Foundation of Gut Health: Dietary Fibre and Nutrient-Rich Foods

First up on our digestive delight tour is the cornerstone of gut health – fibrous, colourful fruits and veggies! 

We often overlook the simplest truths, but these natural treasures are our gut’s best friends. They’re not just about making our plates look pretty; they pack a powerful punch of vitamins, minerals, and most importantly, fibre. 

Imagine fibre as the ultimate cheerleader for your gut, promoting a party of beneficial bacteria and keeping things moving smoothly, if you know what I mean. 

A rainbow on your plate truly does wonders!

Hydration: The Cornerstone of Digestive Efficiency

Secondly, let’s talk hydration. The elixir of life, water, plays a critical role in our overall health and especially in our digestive system. Keeping well-hydrated helps our body effectively break down foods and absorb nutrients while ensuring our gut landscape is just moist enough for everything to flow seamlessly. Let’s make water our beverage of choice (and maybe that occasional herbal tea) instead of too much coffee and alcohol.

Mindful Eating and Stress Management: Harmonizing the Digestive Process

Do you know the power of mindful eating and stress management? In the hustle and bustle of modern life, it’s easy to forget that how we eat impacts our digestion massively. By taking the time to eat in a relaxed environment, chewing thoroughly, and truly savouring each bite, we engage our digestive system in the most harmonious way possible. 

Dietary Diversity: Cultivating a Rich Microbial Ecosystem

Embrace diversity in your diet. 

Encourage an environment where beneficial gut bacteria can thrive by mixing up your food choices. Experiment with new foods, embrace fermented favourites like sauerkraut or kefir, and tickle your taste buds with unexpected flavours. Variety isn’t just the spice of life; it’s the lifeblood of a thriving digestive ecosystem.

Here’s to a fulfilling and joyful journey towards gut wellness. The road to well-being is both beautiful and uniquely yours—let’s embark on this remarkable journey together.

For more information about the 8-week gut transformation programme click here

Sobriety and Gut Health: The Refreshing Benefits of a Dry January

Embarking on Dry January isn’t just a trend; it’s a health revolution for your gut! When you give up alcohol for a month, you’re not only saying goodbye to hangovers but also nurturing your digestive system. Let’s dive into the sparkling benefits of a booze-free January for your gut health.

Let’s explore how a month of sobriety can lead to a happier, healthier digestive system.

**Alcohol and the Gut: An Unhappy Marriage

Alcohol consumption can disrupt the delicate balance of the gut microbiome, the community of bacteria and other microorganisms that reside in our digestive tract. Alcohol can throw your gut microbiome into chaos, tipping the scales away from friendly bacteria. This imbalance can lead to digestive discomfort and weakened immunity. By cutting out alcohol, you’re allowing your gut to restore its natural harmony, boosting both digestion and defence.

**Inflammation: Adding Fuel to the Fire

Alcohol is known to irritate the gut lining, leading to increased intestinal permeability, often referred to as “leaky gut.”

This condition allows toxins and partially digested food particles to escape into the bloodstream, triggering inflammation. The Gut Reboot means a break from alcohol reduces inflammation and heals the gut lining, which can be compromised by regular drinking. This means better nutrient absorption and a stronger barrier against toxins.

**Liver Love: Giving Your Detox Powerhouse a Break

The liver is your body’s primary detoxification organ, and it works overtime to process alcohol. Overburdening the liver with excessive drinking can impair its function, affecting not only detoxification but also the production of bile, which is essential for digestion. A break from alcohol allows your liver to focus on its other vital functions, promoting better digestion and nutrient absorption.

**Hydration: The Cornerstone of Gut Health

Alcohol is a diuretic, which means it increases urine production and can lead to dehydration. Adequate hydration is crucial for maintaining the mucosal lining of the intestines and for proper bowel function. By opting for water and non-alcoholic beverages during Dry January, you’re supporting your gut’s ability to move waste through your system efficiently, potentially reducing the risk of constipation and other digestive discomforts.

**Sleep Quality: Restoring the Rhythm

Alcohol can interfere with your sleep cycle, impacting the quality and duration of your rest. Sleep is a critical time for the body to repair and regenerate, including the gut. Improved sleep during Dry January can enhance the body’s natural healing processes, supporting gut health and overall well-being.

**Mood and the Microbiome: A Surprising Connection

Emerging research suggests a strong link between gut health and mood. The gut-brain axis, the communication pathway between the digestive system and the brain, can be influenced by the state of your microbiome. By improving gut health through alcohol abstinence, you may also experience mood enhancements, reduced anxiety, and a clearer mind.

**Embracing a Gut-Friendly January

Dry January is more than just a break from alcohol; it’s an opportunity to reset your gut health and establish healthier habits for the year ahead. Whether you’re looking to improve digestion, boost your immune system, or simply feel better overall, consider giving your gut the gift of sobriety this month. Your body – and your microbiome – will thank you for it.

As you embark on this journey, remember that you’re not alone.

Many find support and motivation through social media, local groups, or by engaging with a functional nutritionist who can provide personalised advice and encouragement. If you need support reach out here www.trishtuckermay.com/workwithme I have been sober curious for 9 years. I love Dry January as a challenge and have been sober for 9 months now so I know how hard it can be in the early days.   Tibico Ginger Water Kefir as been my best alcohol substitute. You can get that here https://www.tibicohealth.com/

Lets raise a glass of kefir to a healthier you and discover the refreshing benefits of a Dry January.

Banish Belly Bloat with Smart Nutrition Choices

Banish Belly Bloat with Smart Nutrition Choices.

Bloating – that uncomfortable feeling of a swollen belly – plagues many of us. But did you know that with a few strategic nutrition tweaks, you can say goodbye to that pesky puffiness?

Let’s dive into how you can alleviate belly bloat through mindful eating. Firstly, hydration is key. Often, our bodies retain water when we’re not drinking enough. Aim for at least 8 glasses of water a day to keep things flowing and reduce water retention. Infuse your water with lemon or cucumber for an extra digestive boost. Next, fibre plays a dual role in your diet.

While it’s essential for digestive health, too much fibre too quickly can lead to bloating. Gradually increase your intake with high-fibre foods like oats, lentils, and berries to avoid overwhelming your system. Probiotics are your gut’s best friend.

These beneficial bacteria, found in yogurt and fermented foods, help balance your gut flora, which is crucial for reducing bloating. Incorporating a daily probiotic supplement can also be beneficial. Be mindful of food sensitivities.

Common culprits like dairy, gluten, and certain sugars can trigger bloating in sensitive individuals. Try eliminating these foods for a period to see if your symptoms improve. Lastly, slow down at mealtime. Eating too quickly can cause you to swallow air, leading to bloating.

Chew thoroughly and savour each bite to aid digestion and absorption. By focusing on hydration, fibre, probiotics, and mindful eating, you can effectively combat belly bloat.

Remember, a balanced diet not only helps flatten your stomach but also enhances your overall health and well-being.

If you would like to find out more about how I can help you with belly bloating you can download a free eBook here https://trishtuckermay.com/beatthebloat/

Six Ways To Enjoy Bloat-Free Festivities

Indulge in Holiday Cheer Without the Belly Bulge with These Smart Tips.

I’m sending you this message today full of energy, positivity and love for the festive season. 

I want to share some tips on how to navigate and celebrate this Christmas without the belly bloat.

In the spirit of well-being, I have compiled some ideas to help you maintain a gut-friendly holiday season.

Six Key Ways To Reduce Belly Bloat Over Christmas

  1. Eat Mindfully: This Christmas, take a moment to savour each bite mindfully. That means slowing down and chewing well. Engage your senses, appreciate all the flavours, and listen to your body’s signals. Being present during meals supports better digestion and overall well-being. If you over eat, try digestive enzymes. It is the perfect way to help ease bloating when you eat too much.  This is the best one that gets great results for my clients. https://trishtuckermay.com/product/superfoods-plus/ 
  2. Probiotic Power: Incorporate probiotic-rich foods into your festive feasts. Kefir, sauerkraut, and kimchi are excellent sources of gut-friendly bacteria. These foods not only add a delicious twist to your menu but also promote a healthy gut microbiome. You can make your own learn https://trishtuckermay.com/the-benefits-of-sauerkraut-and-how-to-prepare-it/
  1. Fibre Festivities: Ensure your holiday spread includes fibre-rich options like fruits, vegetables, and whole grains. Fibre aids digestion, supports gut health, and helps you feel satisfied, preventing overindulgence on less nutritious treats. I have a range of products that ease constipation so please get in touch.
  2. Hydration for Happiness: Don’t forget the importance of staying hydrated, especially during the holiday hustle. Water is vital for digestion and overall health. Infuse your water with festive essential oils such as grapefruit for a hydrating twist. I stock many of these oils in my clinic so get in touch. 
  3. Balanced Celebrations: Strike a balance between indulgence and nourishment. Enjoy your favourite holiday treats in moderation and complement them with nutrient-dense options. This approach allows you to savour the season while supporting your overall health.
  4. Try alcohol free mocktail recipes using essential oils. I only recommend DoTERRA oils as they are the purest, quality tested and approved to be used as flavours in food and drinks. Email me to claim 25% off plus further education and support on how to use oils for more energy, better digestion and a good night’s sleep. https://trishtuckermay.com/product/doterra-introductory-kit/

Refreshing Mocktail Recipes

Cosmo 

Ice, half glass of cranberry, half glass of sparking water and add a drop of wild orange a drop of lime Garnish with slices of lime and orange (A capful of Grenadine will sweeten this up if you have it)

Mojito

Ice, sparking water, a drop of spearmint, a drop of lime and garnish with fresh mint leaves and lime slices 

Mango Mint cooler

Half glass of mango juice, half glass of sparkling water, 1 drop of lime, 1 drop of peppermint and garnish

Pineapple Margarita 

Half glass pineapple juice, half glass of sparking water 1 drop of lime 1 drop of turmeric – add lime slices and cucumber sticks to garnish

May your Christmas be filled with joy, laughter, and the warmth of good health. Wishing you and your loved ones a gut-friendly holiday season!

Elevate Your Energy: 4 Fantastic Tips for Vibrational Nourishment

Are you ready to discover the delightful world of raising your vibrations through the magic of food? You’re in for a treat because we’re about to spill the beans (and some ceremonial cacao) on four amazing tips that’ll have you radiating positive energy. Oh, and guess what? There’s a special invite waiting for you at the end, so keep reading!

Tip 1: Embrace the Homegrown Goodness 🥒🥬

Imagine strolling through your very own garden, plucking fresh veggies and leafy greens that you’ve lovingly nurtured. Homegrown food isn’t just about what you’re eating – it’s about the connection you’re building with nature. Local farmers’ markets are another goldmine for vibrant produce. So, get ready to savor the flavors of your efforts and feel that earthy energy infuse your being.

Tip 2: Aromatic Bliss with Wood Essential Oils 💜

Let’s chat about essential oils – the ultimate powerhouses for a balanced and uplifted vibe. Specifically, let’s talk wood oils like cedarwood and sandalwood. These gems are like your wise, grounding companions. Whether you diffuse them, apply them, or create your signature scent, they’ll have you feeling steady and serene in no time. Say goodbye to chaos, and hello to zen!

Tip 3: Sip into Soul Soothing with Ceremonial Cacao 💙

Now, let’s indulge in a little self-care treat that’s bound to make your heart sing. Ever heard of ceremonial cacao? This isn’t just your regular cup of cocoa – it’s a soul-stirring elixir that’s all about opening your heart chakra. Picture this: a cup of ceremonial cacao leftover from a Community Festival, buzzing with the collective high vibes. Sipping on this goodness is like wrapping yourself in a cozy blanket of positive energy.

Tip 4: Find Your Zen with Meditation and Affirmations 🧘

Ladies, it’s time to unwind and recharge. Imagine lying down with your legs up the wall, letting the stress melt away. And guess what? You’ve got the Insight Timer App to guide you through some seriously soothing meditations. But that’s not all – sprinkle in your daily affirmations. These little positive declarations are like mini boosts of self-love, raising your vibrations one empowering word at a time. So, there you have it, – four fantastic tips to infuse your life with high vibrations through the wonders of food and mindful practices. Embrace the goodness of homegrown nourishment, uplift your spirits with wood essential oils, savor the magic of ceremonial cacao, and find your zen with meditation and affirmations. Your journey towards positive energy and well-being is just beginning. Join us in the Facebook community and let’s light up those vibrations together! 🌟🍃🌸

Nourish Your Gut for a Positive Menopause

🎉 Wow! I’m blown away! 🙌 Huge thanks to those who have already purchased a copy of my new book.

Nourish Your Gut for a Positive Menopause

The feedback so far has been everything I knew it would be. Women are already starting to feel empowered, excited, and educated with the tools to make menopause a chapter in their life that they don’t need to dread!

You don’t need to do this alone. Grab your copy of the book and be sure to head over to our FB community to feel supported that bit more. 📚💪😊

BUY NOW – Amazon for immediate delivery. 

Amazon UK

Amazon US

Australia

Or at Trish Tucker May (After a successful book launch at Community, Sundara and World Yoga Festival I am having a family holiday on the beach at Putsborough. All book orders will be posted once I get back.)

Family Stress: 4 Ways to Stop It Affecting Your Life

For some families, it seems effortless, while for others, it causes pain, frustration, and anxiety every time the concept of family enters their minds. Some families don’t get along, and this can be a very difficult reality to face. So, how can we deal with the concept of stress, either to keep the peace or to minimise our own anxiety?

Recognise What You Can Control

Some family members love to cause drama. If a grandparent has decided that they want custody of a child and they are hell-bent on causing havoc within the family, consulting a grandparent rights lawyer and determined to drag everybody through the mud, it’s easy for us to catastrophize. Instead of spending our energy on those things, we need to devote our energy to the tasks that we can complete. Families can cause drama, but they can also have drama follow them about, and we’ve got to have some sense of self-preservation, and it all begins with conserving our energy.

Have a Support System

It’s one of the most common approaches to dealing with family stress. Sometimes, a friend may not be very helpful because they come from a loving family background and they do not even comprehend why there are problems within your family unit. But this is where having a support system with people who fill different roles in your life can help you to put your feelings forward. Of course, we can’t just use a support network as an opportunity for us to vent; we’ve got to make sure it is mutually beneficial. This could be a hard thing to navigate, but it all begins with avoiding the toxic people in your life. There are charities that provide support services to estranged adults, such as Stand Alone, and if you can find a local support group or community counsellor, this can help you to verbalise your thoughts but also come to some logical conclusions about your family and why they are the way they are.

Don’t Skimp on the Obvious Things

Diet, exercise, and sleep are always important, and these days there’s a lot more research to support this, especially sleep. Sleep is a wonderful tool, and rather than viewing sleep as something that is for the weak, you can use sleep for its restorative properties but also as an opportunity to process those anxiety-inducing thoughts. One of the best things we can do if we have a problem that we’re mulling over is to write out the issue with pros and cons and then actually sleep on it. Your brain will come up with the right solution.

Tackle the Physical Symptoms of Stress 

You might become more aware of your stress if you are having to engage with your family on a regular basis. Lots of people move away to escape their family because they recognize that their family aren’t very good for them but we can’t stay away forever. Having tools and tactics to calm your stress will make a massive impact, not just on how you deal with the situation in the moment, but also how you feel afterwards.

The best foods to heal a leaky gut

When the gut lining deteriorates or becomes damaged, toxins, large food/protein particles, microbes, and other metabolites enter the bloodstream and cause inflammation. This is called leaky gut.  It is important to work on the gut lining to ease your symptoms.

Changing your diet can have an impact on the overall health of your gut and gastrointestinal system. The following food should heal and repair your gut.

If you are concerned about your symptoms, a comprehensive gut microbiome test can help to identify if you have leaky gut.  Click here to get in touch and book a test.

Fermented Foods

Fermented foods such as sauerkraut, tempeh, kefir, and other fermented yogurt or kimchi can help you reduce the gut leaking and repair it in the long run.

Bitter tasting foods

Having a bitter or somewhat a slight acidic diet is essential for keeping the levels of gastric acid in our stomach at proper numbers. Lemon juice or apple cider vinegar in the water level up the amount of gastric acid required for proper digestion and block the leaking of partially undigested foods from the gut.

Omega-3

Having an adequate amount of Omega-3 in your diet can also help you to alleviate the most severe inflammation.

Omega-3 contains HDL (High-density lipoproteins) which are essential for the production of various enzymes for proper breakdown of fat inside the body. The foods which can be looked upon includes;

  • Flaxseed
  • Chia seed
  • Hemp seed
  • Walnuts/Almonds
  • Fish Oil and essential fatty substances

Bone Broth

Having the bone broth two times a day is considered to be more effective because it contains an abundant number of vitamins and minerals also including collagen and glucosamine. Both of which are connective tissues and are used in the lining of the gut and digestive tract.

Herbal Tea

Have 2 cups of the herbal tea daily. You can choose the traditional lemon flavour of the tea or chamomile, honey to sooth constipation.

Foods rich in fibre

Food rich in the fibre increase gut mobility and the helpful bacteria.

Include

  • Whole grain cereals (avoid gluten)
  • Lentils/Legumes
  • Whole vegetables
  • Beans

Green leafy vegetables

Green vegetables and leafy vegetables contain high amounts of oxalates, fibres and provide helpful bacteria for improving your gut.

Consider 2 portions of these each day:

  • Lettuce
  • Cruciferous vegetables
  • Spinach
  • Broccoli