Health – Trish Tucker May

How to Balance Blood Sugar

Written by trish on September 8, 2023. 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/

Elevate Your Energy: 4 Fantastic Tips for Vibrational Nourishment

Written by trish on August 22, 2023. Posted in Blog, Energy, Health, Mood, Self Love, Tips.

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! 🌟🍃🌸

The best foods to heal a leaky gut

Written by trish on May 30, 2023. Posted in Blog, Gut Health, Health, inflammation, 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

How to balance blood sugar and lose weight

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

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

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

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

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

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

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

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

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

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

Juice Cleanse Recipes to help regain energy and reduce bloating

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

Did you see the live in the FB community this week? If not, you can watch the replay here

Do you ever find yourself…

Sluggish
Tired
Bloated
Picking up seasonal colds

…to name a few?

Would you rather be …

Light and bright
Super energised
Beating cravings and kick-starting a weight loss journey
Could you really live on juice for a few days?

Life has gotten a bit hectic. You may be running from morning until you finally put your head down on the pillow at night.

Stress can become your way of life, which leads to bloating, exhaustion, getting sick and worn out. You see it in your skin, which is only a sign of what’s happening on the inside.

Not to mention accidental weight gain and feeling sluggish.

Is a simple juice cleanse starting to sound like a really good idea?

A simple juice cleanse will help your body detoxify and give your organs a break from all the junk.

You will be amazed by the results that you will see in just one week.

feeling lighter
glowing clear skin
boost of energy
finally lose that last bit of weight that has been hanging on.

Here are a few easy, simple detox juice recipes to try. Drink one large glass first thing in the morning for your simple juice cleanse.

The Green Juice

6 celery stalks

1 whole cucumber

1 large green apple

3 big leaves of kale

A handful of spinach

A handful of parsley

1 lemon

Add all ingredients into your juicer one at a time. Refrigerate leftovers in an airtight glass container for 1–2 days.

The Menoboost Juice

This juice is best after a strenuous workout. It provides a great energy boost that your body needs to recover from vigorous exercise.

2 raw beetroot, including green stalks

3 large carrots

1 lemon

3 large green apples

1½ tablespoons fresh ginger

Add all ingredients into your juicer one at a time. Refrigerate leftovers in an airtight glass container for 1–2 days.

The Natural Pick Me Up Juice

This juice is best when you are feeling sleepy or fatigued and need to wake up. It tastes just like a mint margarita and is much better for you than that afternoon coffee!

2 large green apples

1/3 of a pineapple

Sprig or two of mint

Add all ingredients into your juicer one at a time. Refrigerate leftovers in an airtight glass container for 1–2 days.

The Detox Juice

The ingredients in this juice make it one of the strongest and easiest ways to detox the liver. We need all the help we can get for liver support. This is a natural and gentle way to detoxify and cleanse.

2 cucumbers

1 beetroot

3 celery stalks – always organic

3 dandelion leaves

1 lemon

1 lime

½ teaspoon turmeric

Add all ingredients into your juicer one at a time. Refrigerate leftovers in an airtight glass container for 1–2 days.

Just after a few days of juice cleansing, you’ll start to notice some big changes in your body and may even want to juice more frequently as part of your normal lifestyle.

If you would like to order my juicing recipe book, click here

You will get hardcopy or eBook

If you live near me and would like me to make your juices and smoothies

Click here

Yours in health and wellness,

Trish

Best Foods to boost libido

Written by trish on August 5, 2022. Posted in Blog, Health, Hormones, Menopause, Mood, perimenopause, Sex Drive, Sexual Health, Women's Health.

Ladies, we need all the help we can get when hormones are fluctuating in the perimenopause and menopause.

Your sex drive, or libido, is greatly influenced by biological and physical factors. What you put into your body can have a direct impact on how you feel and how your body reacts to physical stimulation.

Different foods stimulate different hormones and chemicals in your body and stimulating the right ones can help improve your libido.

Here are some foods that can help improve your performance and increase your sex drive.

1.Strawberries are rich in Vitamin C and a host of antioxidants, both of which have been linked to higher sperm count in men.

2.Avocados are good for your health in general, but especially for your heart health and blood circulation. They are packed with vitamins E and B6, potassium, and monounsaturated fats, which are all important for a strong, healthy heart.

3.Almonds contain selenium, zinc, and vitamin E. These minerals and vitamins have been shown to improve sexual health and performance. Zinc is helpful in producing testosterone, while vitamin E is good for heart health and selenium is helpful with fertility issues. The omega-3 fatty acids in almonds may also improve sex drive.

4.Sweet potatoes are rich in potassium, beta-carotene, and vitamin. Potassium helps with high blood pressure, which has an impact on erectile function. The beta-carotene provides vitamin A, which may be helpful in cases of infertility.

5.Pesto is great for peak performance because of its high levels of zinc. Women with higher levels of zinc are found to have better sex drive, and the pine nuts in pesto are an excellent source for this.

6.Watermelon is a great libido booster. It contains more lycopene than tomatoes and is comparable to Viagra in its ability to relax muscles and increase blood circulation to certain areas of your body.

7.Pomegranate is good for virility. Pomegranate has a positive effect on erectile dysfunction and has antioxidants that are linked to improved blood flow.

8.Coffee contains a particular stimulant that promotes a good mood, especially women.

9.Chocolate increases both serotonin and dopamine levels, leading to a happier, more relaxed, and less stressed state of mind. It is a great mood booster and has been shown in studies to heighten feelings of arousal and sexual passion.

10.Celery contains steroids called androsterone and androstenol. When consumed, these chemicals travel through our sweat glands and work to attract the opposite sex. It also has arginine, which helps expand blood vessels in the same way Viagra does.

If you would like to learn more about our Time To Nourish packages for the perimenopause and menopause email trish@trishtuckermay.com

Love Trish

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

Written by trish on July 27, 2022. 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

Best Foods for Aging Well

Written by trish on March 24, 2022. Posted in anti-inflammatory, antioxidant capacities, Blog, Bone Health, Gut Health, Health, Immune System, Memory, Mental Alertness, Skin problems, Tips, Vitamins, Wellbeing, Women's Health.

Early aging has a lot to do with your diet and your lifestyle. Our body is like a machine—good input leads to good output. What you ingest and put in your body has a huge impact on your biological system and your long-term health. A natural lifestyle does not have instant effects, but the long-term benefits are invaluable. Staying active and eating a nutrient-packed balanced diet can help slow the aging process and even prevent numerous diseases. Here are a few foods that can help you live a long and healthy life with great skin and a great body.

1.Olive Oil

Olive oil has many anti-aging benefits. The monounsaturated fats in olive oil are can have a huge impact on the prevention or delay of heart disease and cancer. Olive oil also has polyphenols, which are powerful antioxidants that may help prevent age-related diseases. It is also rich in omega-3 fatty acids and the protein, minerals, and vitamins you need for healthy skin and hair. It has vitamins B and D to prevent the appearance of wrinkles and oleic acid and polyphenols to help smooth skin.

2.Pomegranate

Packed with vitamin C, pomegranates are great for softening skin and guarding it against sun damage. The juice in pomegranate seeds contains punicalagin and ellagic acid, which is a polyphenol compound that combats damage from free radicals. Punicalagin is a super nutrient that improves your body’s ability to preserve collagen, a subdermal connective tissue that makes skin look smooth and plump.

3.Yogurt

Yogurt is rich in calcium, which plays a huge role in staving off osteoporosis, and contains good bacteria that help in the maintenance of gut health. Yogurt contains live bacterial cultures, such as Lactobacillus acidophilus, that fight the growth of harmful intestinal bacteria and help restore balance in the intestine. These probiotics result in better health and can help prevent age-related illnesses.

4.Blueberries

Blueberries contain more antioxidants than almost any other food. These give your skin an extra defense against skin-damaging free radicals that result from exposure to sun, over-exercise, and even emotional stress. Half a cup of blueberries every day can help in the prevention of the cell-structure damage that can lead to fine lines, wrinkles, and loss of firmness. Anthocyanin is also found in blueberries and functions just like an anti-inflammatory and can help maintain healthy brain function.

5.Fish

Fish is an abundant source of omega-3 fats, which helps prevent cholesterol buildup in the arteries and provides protection against abnormal heart rhythms. Fish oil and fish proteins are used in the beauty industry worldwide. They promote healthy looking skin and the omegas found in fish are essential for regulating blood clotting, body temperature, body pressure and the immune system.

If you would like to learn more about my gut healing, hormone balancing support book a call today.

Yours in health and wellness,

Trish Tucker May

How to Have Better Sleep?

Written by trish on February 8, 2022. 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.

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.

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.

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.

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.

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