What is the best diet to support healthy hormones and weight loss?

Written by trish on October 28, 2020. Posted in Hormone Health.

Are you thinking about starting a diet but don’t know where to start?

Maybe you have heard all about the keto diet and want to know more.

This blog will help give you a rundown of the basics of a ketogenic diet so you can decide if this is your next step toward overall health.

A ketogenic diet is essentially a low-carb, high-fat diet which has myriad health benefits, from weight loss and appetite control to better maintenance of blood sugar levels. It may reverse the development of type 2 diabetes and helps control the onset of epileptic seizures.

Ketogenic Diet

The ketogenic diet, commonly known as “the keto,” is a very low-carb, high-fat diet. It involves a drastic reduction of carbohydrates, replacing them with high-fat foods.

This reduction in carbs makes the body to go into the metabolic state known as ketosis, hence the name. In ketosis, our body becomes more efficient at burning fat to release energy by turning fat cells into ketones in the liver, which are helpful for supplying energy to the brain. Ketogenic diets have numerous health benefits; here are just a few:

Benefits of Ketogenic Diet

Weight loss

The ketogenic diet promotes weight loss by turning your body into a fat-burning machine. An increased speed of fat burning and a drop in insulin levels creates the ideal circumstance for weight loss without excessive hunger.

Balancing hormones

A Keto diet can help with hormone imbalances by improving insulin performance. Insulin resistance is extremely common, but most people are unaware of the problem until they develop serious chronic health issues. The Keto diet affects cortisol.

Cortisol is a hormone released by your adrenal glands. The adrenal glands sit above your kidneys and release hormones into your bloodstream and respond to feedback from other hormones and chemicals in your body.

You can cause adrenal exhaustion from putting stress on your adrenals from a glucose response when we eat carbohydrates. Keto can help women with PCOS and other hormone imbalances including PMS, Endometriosis, and menopause.

Boosted energy levels and mental performance

A ketogenic diet stimulates the flow of ketones to the brain, which enhances brain focus and performance. It also boosts energy levels as the heavy fat cells that cause lethargy are burned.

Appetite control

A ketogenic diet supports better appetite control. As the body burns fat throughout the day, you have constant access to energy, which results in reduced feelings of hunger. This makes it possible for you to eat less and lose excess weight more easily while balancing your blood sugar levels.

Blood Sugar Control

The ketogenic diet controls blood sugar levels and may help reverse the development of type 2 diabetes. This happens as ketosis lowers blood sugar levels while reducing the negative effects of higher insulin levels. It may also be helpful in preventing the onset of pre-diabetes.

Epilepsy

The ketogenic diet has been shown as an effective therapy for epilepsy because it may reduce seizures while helping to reduce the side effects of some anti-epilepsy drugs.

Enhanced physical endurance

A ketogenic diet can improve physical endurance by providing constant access to energy by continuously burning fat.

Foods to eat

A ketogenic diet includes increasing the amount of the following foods in your diet plan.

Fatty fish: Salmon, trout, tuna, etc.
Meat: Red meat, steak, chicken, turkey, etc.
Eggs
Butter and cream
Unprocessed cheese
Nuts and seeds, including almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds, etc.
Healthy oils: virgin olive oil, coconut oil, and avocado oil
Avocados
Low-carb veggies
Seasonings, including salts, spices, and herbs.

Foods to avoid

Foods high in carbohydrates should be avoided or limited. The following foods should be reduced or completely avoided while on a ketogenic diet.

Sugary and processed foods
Grains or starches
Fruit, with the exception of berries
Low-fat or diet products
Beans or legumes
Root vegetables
Condiments that contain sugar
Unhealthy fats
Alcohol
Sugar-free diet foods

How to tell if you are in ketosis?

When a person is in nutritional ketosis, they will have blood ketone levels of 0.5–3 millimoles per liter. Alternatively, people can use a breath analyzer to test for ketones in their breath, or they may use indicator strips to check their urinary levels. Ketone testing kits are available to purchase online.

The ketogenic diet offers plenty of benefits, but, as with many eating plans, requires a change in mindset. Consider giving it a test run for a few weeks to see if it is for you and reap the rewards!

What I recommend for healthy hormones and a happy gut.

Eat unprocessed food, avoid sugar, alcohol and too much caffeine. Make sure you are adequately hydrated and get plenty of omega 3 in your diet.

If you want to know more about eating to manage your hormones, lets talk.

Book a free half hour consultation with me if you are struggling and confused about what to eat. Find a time to suit here https://trishtuckermaycalendar.as.me/

Yours in health and wellness,

Trish Tucker May

PS If you would like to learn more about my gut and hormone balancing 8 week program just click here https://trishtuckermay.com/8-week-feeling-fabulous-gut-healing-program/

It may be the support you are looking for right now.

Go into 2021 feeling energized, brighter and lighter.

How To Start Your Day Off Right

Written by trish on October 13, 2020. Posted in Hormone Health.

Are you considering moving to clean eating, but cannot find the time to start?

It may be that clean eating sounds like an entire lifestyle shift, one that requires proper planning and proper initiation.

You may be putting it off until you get a few days off from work or when that one big project is over. You will keep looking for reasons to put off change until you realize that you can just break down that change into smaller pieces and start integrating it slowly into your life.

You will not be asked to change everything in order to live better and brighter; you only need to remember a few things as guiding principles to set out on a new journey.

Start your day by checking out the health of your tongue. This will tell you a lot about your digestive system. A healthy tongue means a healthy digestive system. If you tongue is furry and coated, your digestive system needs some extra attention.

Oil pulling is an easy technique to do first thing.

Oil pulling with coconut oil and essential oils

Oil pulling is an amazingly effective advanced tools because it cleanses the mouth of bacteria and yeast. This supports a healthy oral microbiome and healthy saliva production. We always start to heal digestive issues by looking at the health of the tongue, saliva, chewing and oral hygiene.

Oil pulling therapy is a simple, yet astoundingly effective method of cleansing the blood. It is helpful for numerous disorders, including blood diseases, lung and liver disorders, tooth and gum diseases, headaches, skin diseases, gastric ulcers, intestinal problems, poor appetite, heart and kidney ailments, encephalitis, nervous conditions, poor memory, female disorders, swollen face and bags under the eyes – so pretty much everything really!

The therapy consists of simply of swishing oil in the mouth. Best done in the morning, preferably before breakfast. Put 1 tablespoon of unrefined olive, coconut, or sesame oil along with 1-2 drops of peppermint or tea tree essential oil.

Do not swallow it. Slowly swish the oil around, chew it, and draw it through your teeth for 3 to 4 minutes. You do not want any of the released toxins to be reabsorbed so spit out after 4 minutes. Spit the oil into the garden or garbage bin to prevent it from clogging your sink. Rinse your mouth with water and sea salt, then brush your teeth.

You will find that the oil takes on a milky white or yellowish colour as it becomes saturated with toxins and billions of destructive bacteria.

Follow this with tongue scraping and a glass of salty water to swish around and rinse your mouth.

Shake and wake to stimulate the lymphatic system. Take a few deep breathes and check in with how you are feeling. Observe nature, the sunrise, the birds and if possible, get outside first thing. Feel connected to the infinite source of energy that is your birthright. Know that you can tap into this infinite source of energy at any time during the day by returning to the breath.

Choosing what you eat first thing is vital for energy and feeling great. Toast and Jam will not be enough.

One of the most important aspects of clean eating is what you choose to eat. That does not mean just planning meals according to the old school food pyramid; it means that whatever you choose to eat, the closer it is to its natural state, the better it is for you.

Try to avoid foods that have been refined, processed, or preserved. It is always better to go natural to benefit from inherent nutrients without the chemicals or preservatives that may reduce a food’s natural goodness.

When you are trying to eat clean, it is also a good idea to eat organic. In this day and age, enhancements and hormone treatments have crept into all kinds of foods. This ends up having an adverse effect on your health even if you are eating what you should in all the right quantities. It is important to start choosing organic; a little vigilance goes a long way.

Always read labels. They give away everything you need to know about the food you are buying. In general, the more ingredients a product contains, the higher chances there are that the food is processed. Even if you try eating healthy, there is a chance that the products you buy may contain preservatives, artificial sweeteners, and colours that make the healthy, unhealthy. Read the label to make sure that the yogurt you add to your bowl of berries is not going to ruin your clean eating.

The simplest trick to eating clean is to remember the eating clean equals to eating greens. Start your day with a green juice or smoothie.

This is the bare minimum to jumpstart into clean eating. Try your hardest to incorporate leafy greens into whatever you are preparing for healthy servings of vitamins A, C, and E, as well as increased fiber, which boosts your metabolism by assisting digestion.

By filling you up with the least number of calories but the most amount of nutrients, leafy greens help you to be healthy with just one color. This is an easy place to start. With the myriad smoothie and salad recipes out there today, leafy greens can always find a way into your diet.

Try this adrenal healing juice if you are feeling wired, tired, and overwhelmed.

Ingredients

Handful of basil leaves
2 carrots
1 handful of kale
1 large cucumber
1 handful of spinach
2 tbsp chia seeds
200ml coconut water

Directions

Wash and juice all the ingredients except the chia seeds. This recipe works better in a slow masticating juicer. If you don’t have a slow juicer you are better off juicing the carrots and cucumber, then mixing in the leafy greens in the blender. After juicing all of the veggies, stir in the chia seeds and allow to sit for 8-10 minutes for the chia to swell.

Stir again and enjoy!

We have talked about adding to your clean diet. Now let us talk about omission. One of the simplest things you can omit for maximum effect is artificial sugar. Start identifying all things that contain artificial sweeteners.

Drop that can of fizzy, say no to biscuits and cakes, and you are on your way to clean eating. Watch how your energy stabilizes and your mood lifts when you leave out artificial sugar that plays havoc with your blood sugar levels.

Clean eating does not have to be difficult or intimidating. Start small and implement easy, gradual changes into your regular eating habits to get yourself on the right path toward better health.

Start your day in the right way and quickly see the benefits.

If you would like to learn more about my 8 weeks to feeling fabulous program just click here https://trishtuckermay.com/8-week-feeling-fabulous-gut-healing-program/

Yours in health and wellness,

Trish Tucker May

What are the best foods to easily reduce cellulite?

Written by trish on September 22, 2020. Posted in Hormone Health.

Cellulite can be stubborn, but it is not impossible to get rid of especially once we reach the peri-menopausal phase of life.

Cellulite is caused by fat cells that have expanded beneath our skin, and they look uneven because they push against our tissues. The normal dimpling of the skin occurs as the subcutaneous fat breaks past the cell wall and into the connective tissue. Topical use of essential oils can be very beneficial especially when combined with dry skin brushing.

Adding grapefruit, wild orange, lavender, lemon and cinnamon combinations of oils to your dry skin brushing brings extra circulation to the cells beneath the skin.

Cellulite Eraser Cream

1/4 cup Cold pressed coconut oil

1/2 cup Organic Shea butter

3 Tbsp Olive oil

30 drops Grapefruit

20 drops Wild Orange

10 drops Lavender

10 drops Lemon

Melt coconut oil & shea butter. Add all other ingredients. Let harden slightly & whip. Store in glass container.

Dry brush skin in circular motion on affected areas.

Apply cream & massage over areas previously dry brushed.

*consistency is key* apply daily!

I know ladies who come to my treatment room who worry about the appearance of cellulite and feel that it has become more obvious during peri-menopause.

Cellulite is commonly found in the thigh area, at the back of our arms, and on our butts. Adding some of these foods to your diet may help you reduce your cellulite and prevent more. Including these techniques into your self-care regime will also reduce the appearance of cellulite.

Sunflower seeds:

Sunflower seeds are rich in vitamins E and B6, zinc, and potassium. These nutrients help repair tissue connections by metabolizing the protein in your body. They can also help remove excess water from your body, which is responsible for making your cellulite look more visible and prominent. As a side note, sunflower seeds are very salty and can make your mouth dry; be sure to hydrate appropriately.

Salmon:

Salmon is beneficial for your overall health, including toward eliminating the cellulite on your body. It contains omega-3 fatty acids, which strength, and repair tissue connections. They also contain properties that reduce inflammation in your body and curb your appetite. Salmon can remove toxins that build up in your bloodstream and in your tissues.

Dark-coloured berries:

Dark berries like blueberries and blackberries come in handy for trying to get rid of body cellulite. These berries stimulate the production of collagen, which is responsible for creating new skin tissue and maintaining its colour and texture. These berries and their antioxidant properties can also break down the fat that is attached to the connective tissue due to their antioxidant properties. This allows the skin to push fat cells below the surface so that your skin does not appear lumpy and uneven.

Hot peppers and chili:

Hot peppers contain vitamin B6, which helps restore the health of your connective tissues. Their antioxidant and metabolism-boosting properties can help burn the fat cells responsible for cellulite. Hot peppers and chili can also flush out toxins from your body and reduce fat storages by regulating the flow of your blood circulation.

Herbal teas and water:

Herbal teas and water are the best and the easiest way to flush out harmful toxins and reduce those lumpy fat storages in cellulite. Make it a habit to drink loads of water throughout the day and drink green tea or any other herbal tea after each meal to help get rid of those uneven and lumpy fat cells stuck beneath your tissues.

Dark chocolate:

Dark chocolate can be beneficial for your health if eaten first thing in the morning. Dark chocolate is not only delicious, but it can play a huge role in firing up your metabolism and aiding in your weight loss and fat loss. It contains antioxidant properties that help break down fat cells, improve the overall functioning of your cells, and help build new cells.

In addition to these foods, you can also add other foods that contain antioxidant properties like hummus, olive oil, saffron, apple cider vinegar, cranberry juice, broccoli, oranges, turmeric, garlic, watermelon, grapefruit, apricots, and tomatoes.

If you would like to learn more about my 8 weeks to FEELING FABULOUS gut and hormone balancing program click here

Yours in health and wellness,

Trish Tucker May

How to Jump-start Your Weight Loss

Written by trish on August 26, 2020. Posted in Hormone Health.

Everyone wants to lose weight quickly, but there is no magic pill that can make you thin in a month. However, there are several ways that you can jump-start your weight loss by increasing your metabolism.

Keep yourself hydrated:

This is the most basic and easiest way to jumpstart your weight loss. Drinking a lot of water and detoxifying herbal teas will help you flush all the harmful toxins from your body, boosting your metabolism by improving the efficiency of your thyroid functioning. Drink five glasses of water daily at the very least to keep your body at its best. Drinking a lot of water and herbal teas, especially first thing in the morning and before meals, will also curb your hunger and prevent you from binge eating.

Get enough sleep:

Your diet, your workout, and all the water that you consume will go to waste if you fail to get enough quality sleep.

Good sleep help to keep your hormones and your mood balanced. If your hormones and your mood are balanced, then your body will function more efficiently and will keep all your unnecessary cravings at bay.

Make sure to give yourself a peaceful night of at least eight hours. This takes discipline. Turn off the screen, lower the lights, put your favourite oils into the diffuser and sleep all night long.

I run regular sleep trials using essential oils so if you want to trial this protocol let me know.

Hot lemon water:

Drinking hot lemon water early in the morning before breakfast helps fire up your metabolism. I love adding 1 drop of DoTERRA lemon or grapefruit oil to my water. It doesn’t have the same effect on the tooth enamel as the lemon juice and is a great support for the liver.

Health shots:

Another way you can fire up your metabolism is by having a health shot of lemon, honey, ginger, and turmeric first thing in the morning. It might taste disgusting, but it has a dramatic impact on your metabolism. I love a good strong ginger shot. Juice 1 whole lemon, a big chunk of ginger, 1 small piece of turmeric and a pinch of cayenne pepper. This is a great way to fire up the digestion and keep unwanted seasonal threats away.

Pre-workout hydration:

Drinking loads of water or green tea before a workout is an easy and efficient way to burn twice the amount of calories that you usually do.

Cardio:

Exercises that keep your heartbeat up are another way to burn a lot more calories and jumpstart your weight loss. You can add exercises like planks, burpees, and jumping jacks to get your heart pumping. If you hate the thought of burpees try a gentle run walk run for 20 minutes a day.

Fidget:

Some studies have shown that people who have a habit of fidgeting or bouncing their knees can burn up to 500 more calories a day.

Spice is the key:

Spicy food burns more calories during digestion because it can fire up your metabolism. Add a few more spicy foods, like hot peppers, to your diet. You can add jalapeno in almost any dish you like, even in your eggs. Spices also add a ton of flavor with little to no calories.

Cayenne pepper, cinnamon oil, cinnamon powder are all great ways to fire up the digestion. Try dipping a toothpick into cinnamon oil and placing it in between your teeth when you have a craving.

Graze throughout the day:

Another trick is to eat five or six small meals throughout the day instead of eating three large meals. If you keep eating small amounts, your body will be constantly functioning to break down that food into energy. Your body will learn to work more efficiently and will burn more calories. Make sure small meals contain enough protein and good fats to help with hunger.

Drink black coffee once a day:

Drinking pure black coffee at least once a day will boost the rate at which your body burns calories.

Losing weight is not meant to be an expeditious activity; your body does not function that way. Slow and gradual weight loss often requires a lifestyle change. If you are unsure where to start, reach out to me.

These tips should be practiced along with a healthy diet and exercise for best results. They may be able to give your body that little extra boost it needs to power into weight loss mode.

If you would like to learn more about my 8 Weeks to Feeling Fabulous Program email trish@trishtuckermay.com

DoTERRA STUDY TRIAL

I am helping to run a study on dōTERRA essential oils in September and I can invite 10 people I know to the study group.

You might really enjoy this so I wanted to give you the chance to be involved.

There are 4 studies and you can choose one of them to participate in:

Digestive Support

Pain and Discomfort Help

Stress & Mood support

Sleep Support

You’ll get some free samples to try for 7 days and a thank you gift for completing.

Would you like to participate in one of these health topics?

Yours in health and wellness,

Trish Tucker May

The Best 8 Foods to Balance Blood Sugar

Written by trish on June 18, 2020. Posted in Hormone Health.

Foods to Balance Blood Sugar

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

The Best 8 Foods to Balance Blood Sugar — Eat Greens to Balance Blood Sugar

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 fiber, 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!

If you would like to learn more please book a discovery call, just click here.

Yours in health and wellness,

Trish

Trish Tucker May

What foods to avoid if you suffer adrenal fatigue

Written by trish on May 5, 2020. Posted in Hormone Health.

I have always been fascinated with energy. Where does it come from and how do we get more of it. It is easy to take it for granted in our twenties. I had the philosophy I would sleep when I was dead. Sleeping was boring. There was always too many exciting places to go, people to see and experiences to be had. I seemed to have a great sense of urgency to experience the rich tapestry of life. It wasn’t until I was overcome with exhaustion with the birth of my second son, that energy seemed to be out of my reach. I was constantly exhausted. Fueling my sleep deprived existence with dark chocolate and toast just to get me through the day.I was 42 years old, two young children and one that was not sleeping well.Are you close to burnout from stress, worry or a lack of sleep. Are you working too hard?Here is a list of foods that will help and hinder adrenal fatigue. Adrenal Fatigue Eat ListBest to include (organic):Herbs, SpicesOlivesDrinks:Pure Water, Pure water with 1/8 teaspoon of sea salt or Himalayan, Green Tea especially if currently on coffee – replace with this, Herbal Teas avoid those mixed with black tea, Vegetable JuicesDairy Milk: Goats Milk is lower in lactose and the closest thing to human milk.Dairy Products: Ok if tolerated well and must be organic – personal preferenceNon-Dairy Milks: (free from Carrageenan – label check)Almond milk (my personal suggestion), Coconut milk, Flax milk, Hemp milk, Sunflower milkOils: Olive, Coconut, Grape Seed, Almond, Sesame, SunflowerSeeds:Sunflower, Pumpkin, Chia, Flax, Sesame, HempNuts:Cashews, Almonds, Pecans, Walnuts (soak the night before)Legumes/Beans: Lentil, Black, Mung, Kidney, Adzuki (soak overnight prior to eating to aid in digestion) mostly all beans are acceptable, just be sure to soak.Grains:Millet, Quinoa, Brown Rice, Oats, Amaranth (*be sure package says gluten free for all grains)Fruits:Low on Glycemic Index like Cherries, Apples (green), Kiwi, Plums, Pears, Mango, PapayaVegetables:best are brightly colored and not in the goitrous categorySweeteners:Stevia, Yacon Root SyrupSalt:Celtic & Himalayan Salt (*if high blood pressure is also present, please omit or consult with physician about portions accepted).Organic meats: Meats are great sources of protein but should be organic and free of toxins, antibiotics, hormones, steroids – Turkey, Chicken, Duck, Beef, Pork is acceptable if organic and nitrate freeFish:low mercury level fish – Salmon, Tilapia, Trout, Mackeral, Herring, FlounderSea VegetablesBest to avoid: (consuming on this list can drain the adrenals)Soft Drinks: Soda and other carbonated beverages as they usually contain sugar, artificial sweeteners, and high amounts of caffeine.CoffeeAlcoholSugar:All kinds – brown sugar, raw sugar, sugar cane, maltose, dextrose, high fructose corn syrup – HFCSSugar Substitutes:Equal, Sweet and low, SplendaSugar AlcoholsProcessed Foods, Deep fried foodsHoney & Maple Syrup *limit as this drops blood sugar level rapidlyNitrates:found often in meats, hot dogs, cold cutsGlutenDairy:*if not organic and if you have inflammatory or allergen responsesSoyPeanutsHydrogenated Oils: example MargarineFruits:Bananas, Raisins, Dates, Figs, Oranges, GrapefruitStarchy Vegetables:Potatoes including sweet potatoesGoitrous Foods: Bok Choy, Kale, Sprouts, Broccoli, Cauliflower, Mustard Greens, Radishes, Soy, Tofu. *if consuming these it is best to cook to reduce goitrous properties.Refined Flour Products: Pasta, white rice, breadAll additives, toxic chemicals and processingIN CONCLUSION:Fueling your body with the right foods is essential for your vitality but I also want you to think about taking time for yourself each day.Keep a food dairy for 5 days and see what foods you are eating. Are they feeding you or draining you?Start now. This is your awesome life and living it feeling awful and tired is the worst.Contact me for a strategy session or sign up for my coaching www.trishtuckermay.com.Work with meRead testimonials herehttps://trishtuckermay.com/testimonials/Trish Tucker Maywww.trishtuckermay.comEmail: trish@trishtuckermay.comPhone: +44 07984326956Facebook: Passion 4 Juice with Trish Tucker MayTwitter: Trish Tucker May

How improving your gut health can help reduce menopause symptoms.

Written by jtg on February 29, 2020. Posted in Hormone Health, Uncategorized.

How improving your gut health can help reduce menopause symptoms. To book a consultation with Trish Tucker May, Nutritionist of the Year click https://app.acuityscheduling.com/schedule.php?owner=16919664

Focusing on your digestion and gut health is paramount to creating lasting health and hormonal balance. When your organs are functioning well, your menopause symptoms will be less. The liver and the digestive organs need to be in good shape to avoid inflammation, irritability and hot flushes.

Nowadays, the gastrointestinal tract is sadly neglected, impacting how we feel, how well we sleep and how good we feel about ourselves.

As a nutritionist, I’ve seen some of the symptoms experienced by sluggish digestion including; bloating, skin issues, tiredness, lack of enthusiasm, hot flushes, food cravings, bad wind, bad breath, headaches, constipation and IBS. Do you see any correlation between these symptoms and your menopause symptoms?

The good news is, I’ve also seen how great you can feel when you look after your digestive system.

Here is a list of easy to follow ways that will improve your digestion. Implementing just some of these will help you reap the rewards with better health, increased vitality and a smoother menopause.

21 ways to improve your gut health and reduce your menopause symptoms:

Water: drink 2-3 litres of room temperature, filtered water daily. Incorporating warm lemon water and herbal teas is a great way to increase hydration. Always focus on your fluids being tepid/room temperature, not hot or cold, as your digestion doesn’t like this.
Avoid caffeine, sugary and carbonated style drinks, as these fluids put a lot of strain on the body and cause dehydration. They can also spike your blood sugar and adrenals, making you feel tired.
Add good bacteria (fermented foods) like kombucha, kefir, miso, sauerkraut, live organic natural yoghurt, a good strain of probiotic supplement.
Add pre-biotics to your diet (artichokes, green bananas, leeks, onions, garlic and asparagus) to help your good bacteria thrive! We need to create the right environment for our lovely good bacteria to thrive and keep us well.
Drink bone or potassium broth to help soothe and heal your digestive system. A calming drink to help when your gut is unhappy. Recipe here https://www.passion4juice.com/blog/352-discover-the-benefits-of-drinking-bone-broth-for-your-health
Drink vegetable/fruit juices and smoothies daily (3/4 veg and 1/4 fruit). You can add nuts/seeds and avocado for a filling drink. Plenty of great recipes here https://www.passion4juice.com/blog/388-why-the-juice-cleanse-is-perfect-for-boosting-energy-levels
Stick garlic up your bum. Oh yes! Garlic is great for bad wind, sore bottom, itchy bottom, bloating. Gently squeeze a clove, dip in olive oil and insert up the rectum as far as the finger takes it. Ideally do this just before bed and you’ll poop it out the next day! Garlic is very healing.
Eat high fibre foods – beans, lentils, vegetables, fruit quinoa, buckwheat, nuts, seeds.
Eat vegetables half raw and half steamed daily. Remember to chew your food really well to release all of the lovely enzymes that will aid digestion.
10. Avoid grain style foods like bread, pasta, rice. These foods are very sticky, cause inflammation in the body (plus water retention) and cause more harm than good.
Eat more good fats like avocados, olives, seeds, nuts, coconut oil, hemp seep oil, olive oil and MCT oil.
Eat organic meats (if you like eating meat). Avoid pork, which is terrible for digestion. The gut prefers lighter meats or fish.
Have more Vegetarian or Vegan days.
Avoid spicy foods that irritate your gut; listen to your body, if your stools become soft or you experience diarrhea, then don’t eat them.
Learn to manage the stress in your life. The brain and the gut talk to each-other so if you are stressed, then so is your gut and it will react. Focus on de-stressing techniques like yoga, breathing, meditation, mindfulness, a warm epsom salt bath or walks in the fresh air.
Chew your food slowly. Very very important. Get that mucous coating your food before it enters the stomach. We tend to swallow not chew our food, and this can cause many digestive issues. Take your time and chew your food until its a soupy consistency, enjoy the taste and texture. Digestion is very sensitive to stress and will shut down temporarily. You don’t want undigested food stagnating in your gut, this will cause many problems.
Have 1-2 tsp of apple cider vinegar before a meal, to help with digestion.
Don’t drink fluids whilst eating as this interferes with and dilutes with your digestive juices. It is paramount the secretions are the correct ratio so they can work for you and break down your food effectively.
Don’t over eat- only eat when hungry. Listen to your body.
Fast. Fortnightly or monthly, give your gut a complete day to rest (preferably fasting on water or vegetable juices). It’s easy to do 24 hours by having your last meal at 6pm then don’t eat again until 6pm the following day. You’ll be amazed how easy it is, how much more energy you have and that you actually feel less hungry.
Exercise is important for many reasons, not least because by breathing more deeply, your lungs massage your gut and help to keep things moving.

All disease starts in the gut.

Therefore, the solution to ANY issue facing you today, not just digestive problems, will begin by giving your digestive system some care and attention.

Start slowly but start today.

For more recipes you can check out www.trishtuckermay.com

To book a consultation with Trish Tucker May, Nutritionist of the Year click https://app.acuityscheduling.com/schedule.php?owner=16919664

Cleanse and restore guided 6 week program

Written by jtg on February 29, 2020. Posted in Hormone Health, Uncategorized.

What are your health goals?

Overcome allergies
Sleep better and feel better
Stop the bloat
Digest better
Feel supported in a whole new way

Get help to achieve your goals with the CLEANSE AND RESTORE GUT HEALTH package.

Let me help you get the results you want.

Book an appointment with Trish here https://app.acuityscheduling.com/schedule.php?owner=16919664

You will get:

3 one to one coaching sessions,
stool and blood tests to get to the root cause of your symptoms,
4 recipe books,
6 weeks of meal plans,
juice detox program,
parasite cleanse,
food mood poop diary
Tummy tamer kit with supplements and essential oils
access to the private coaching facebook group.

Start now and email trish@trishtuckermay.com

Life changing bread recipe – as on BBC radio GLOS

Written by jtg on February 29, 2020. Posted in Hormone Health, Uncategorized.

Life changing bread recipe – as on BBC radio GLOS

I love sharing healthy recipes on the BBC radio Gloucestershire. Here is the recipe for ‘life changing bread’.

Eating bread and cake may sound like a great way to help cope with weight loss and balancing hormones. I call it cake as it can be made sweet or savoury – but I guess it is more like a bread then a cake. This has been modified from the original HRT cake recipe inspired by menopause expert Abbie James. We run workshops together and this is always a winner at retreat days. It is not only beneficial for menopausal women. It is a great recipe for the entire family.

This cake is very special and is low glycaemic, low is sugar and packed with calcium and magnesium. It can be made grain free, dairy free, sugar free and vegan friendly.

A slice a day is fantastic for all areas of your health. You can also switch out any ingredients you don’t have. The version I made for Dom on the BBC radio had coconut flour instead of wholewheat and it works just as well.

It freezes well too.

Batch cook several loaves and freeze so you have it handy when you run out.

(makes 2 loaf tins)

2 ¼ cups wholewheat/buckwheat/rice or other flour
2 pieces stem ginger, chopped
2 cups raisins
1 ½ cups porridge oats
Approx 1 litre soy/rice/almond/oat/hemp milk (1 carton)
¾ cup linseeds/flaxseeds (ground)
1 tablespoon malt extract (or honey)
½ cup sunflower seeds
½ cup pumpkin seeds
½ cup sesame seeds
½ cup flaked almonds
½ teaspoon nutmeg
½ teaspoon cinnamon
½ teaspoon ground ginger

Method

Preheat oven to 180°C/160°C fan-forced
Grease and line 2 small loaf tins
Combine all dry ingredients in a large mixing bowl
Add milk and malt extract – mix well and leave to soak for 30 minutes. If the mixture becomes too stiff add a little more milk.
Spoon into tins and level the mixture
Bake for 30 -40 minutes until golden and cooked through
Cool on wire Slice when cool – will keep for 5 days in fridge in a sealed bag. Freeze for 2 months

Eat a slice a day xx