What Causes Belly Bloat?

Do you ever find yourself feeling more tired than you would expect?

That’s never fun.

Let’s address the simple causes.

The biggest culprits when it comes to gut health…

1. Eating too often and not spacing your meals. This doesnt allow for the clearance of bacteria in the small intestine. 
2. Consuming too much refined sugar, wheat, alcohol, fizzy drinks, dairy
3. Drinking and eating at the same time. This dilutes your stomach acid and will slow down your digestion. 
What happens when we ignore the gas, burping and bloating?
* BURNOUT – chronic tiredness will cause this eventually
* Weight gain
* Food allergies
* Anxiety depression, mood changes
* Belly bloat, IBS, or constipation
* Low energy, stamina
* Low sex drive

PLEASE DO NOT IGNORE THESE SYMPTOMS.
CHANGE YOUR HABITS

1. EAT SLOWLY
2. EAT REAL FOOD
3. CHEW YOUR FOOD WELL
4. GET HELP – IT COULD BE A BACTERIA, YEAST OR MOULD

I know this is easier said than done.

That is why I have created a special 3 week BEAT THE BELLY BLOAT Programme.

We start on November 30th.

By Christmas you will feel less bloated, that is my promise.

Yes, this is designed specifically with the sexy Christmas red dress in mind.

What’s included:

  • 3 group calls, recorded and real time – I will be there guiding you all the way
  • A one to one call to get you started
  • 3 weeks of support via messages and dedicated group App
  • Meal diary to help keep you on track
  • Meals plans and recipe guides, helping you choose foods for optimal health, weight loss and vitality. 159 recipes to choose from suitable for vegan, veggie and omnivore families plus recipes your kids will love
  • Checklists and food diary to keep you on track – this will help you make the changes easy and achievable
  • A clear list on foods to eat and foods to avoid – personalised for your lifestyle
  • Access to the best organic wholefood supplements to fast track your results with 25% discount code + a welcome pack to get you started
  • Juicing and smoothie recipe book
  • Valuable tips and tricks for restoring your gut health no matter where you are in your health journey

The investment is £149 get in touch here to book your place. trish@trishtuckermay.com 
Don’t miss out – this programme only happens once a year. 

WHERE to start with your gut health

Healing your gut IS one of the most important jobs right now.

The benefits of having a healthy gut WILL be life changing.

If you find yourself suffering from constipation, bloating, diarrhea, IBS, eczema and psoriasis your gut is giving you a big GET HELP sign.

But where do you start?

Begin by assessing where you are on your health journey. Make a list of your symptoms. They may be whispers or shouts. Explore all areas of your health, nutrition, and well-being. When it comes to digestion, explore north to south—from the mouth to the colon.

Baselining is important before you begin to make any changes. It is easy to forget how much you have improved once you begin to make healthy changes in your life. Where are you currently in your health journey? Your body will whisper a long time before serious symptoms.

Any type of illness is the way for the body to indicate a new direction required. Your body is always on your side.

All illness or discomfort is a way for your body to get your attention and encourage you to embrace change.

In the 8-week Time To Nourish Programme we follow a simple four-step lifestyle and nutrition solution for better health

• Nourish by removing trigger foods and replace with nutrient rich food.
• Cleanse and reduce toxins and chemicals using gentle techniques to support the detox pathways and the main organs.
• Restore and rebalance by resting, relaxing and working on your mindset and emotional healing.
• Redesign your life to live a life you love, making time for self-care and rediscovering your passion and pleasure.


For more information visit www.trishtuckermay.com

Take the first step today. Let me support you.


Organic Superfood plus – an all-in-one gut healing powerhouse that is easy to take and well tolerated for many gut related symptoms. This can be a great place to start with your gut health journey.

Juice Cleanse Recipes to help regain energy and reduce bloating

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

The Best Anti-Inflammatory Foods

Inflammation is your body’s way of protecting you from harmful stimuli or potential injury. Inflammation can appear in many forms, including pain, heat, swelling, redness, and a slowing down or complete halt of an organ’s function.

Inflammation may be either acute or chronic. Acute inflammation is the initial protective response of your body tissues and is most likely to be transient. Chronic inflammation, on the other hand, is prolonged and can become severe.

Inflammation may be caused due to an imbalance of fungi and healthy bacteria in your body. It can also happen as a result of food allergies, toxic environment, stress, and bad diet.

Your diet plays a huge role in decreasing or increasing inflammation in your body. If you consume sugary foods, processed foods, or if you are regularly dehydrated, your body is more prone to inflammation while trying to heal itself.

Here are some foods that may help reduce the chances of inflammation or relieve any existing symptoms.

1. Oats:

You can use oats by making a bowl of oatmeal or a jar of overnight oats and top with fruit. Oats help your body fight inflammation and may help reduce any current inflammation that your body is dealing with.

2. Blueberries:

Blueberries can significantly reduce inflammation if consumed on a daily basis. Blueberries are rich in flavonoids, polyphenol, resveratrol and Vitamin C, all of which are well known for reducing inflammation. Blueberries consist of anti-oxidants which can easily turn off and block all forms of body inflammations.

3. Ginger:

Ginger is used in a variety of organic medicines because of its anti-disease, anti-bacterial and anti-inflammatory properties. You can add it as a spice in your foods, drink ginger juice, or blend it with honey and drink as a health shot. The most pleasant way to consume ginger, however, is a daily cup of hot ginger tea.

4. Dark Chocolate:

Dark chocolate is one of the healthier varieties of chocolate. You can add some to your oats or combine it with fresh fruit to help reduce inflammation.

5. Turmeric:

Turmeric is also widely used in organic and all natural medicines. You can add to food as a spice or stir in a pinch to your milk or smoothie. Turmeric helps slow the production of the two most inflammatory enzymes, 5-LOX and COX-2.

There are a variety of foods you can add to your diet to help reduce or avoid inflammation. These are a few of the easiest and most accessible. If you are experiencing severe, chronic inflammation, however, be sure to consult a physician before making significant changes to your diet.

If you would like to learn more about hormone and gut tests book a call here

6 ways to know if your hormones are out of whack

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

  1. You feel tired all the time.

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

  1. You are unable to lose weight.

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

  1. You suffer from insatiable cravings.

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

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

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

  1. You have digestive problems.

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

  1. You sweat excessively.

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

What to do if you are struggling with these symptoms?

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

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

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

3 Ways To Improve Your Desk Posture and support your gut health

Could your gut health be improved with posture?

We spend far too much time sitting at our desks every single day. Some of you are reading this right now at a desk – I’m writing this at one right now! It’s terrible for our bodies as sitting at a desk usually puts you in a compromised position. Specifically, you kind of naturally assume a bad posture. This involves an excessive arch in your lower back, rounding of the shoulders, and your head hanging forward. This combination puts a lot of stress on many muscles in your body, causing chronic pain, bloating and gut imbalances. 

The ultimate solution is to spend less time at your desk – but this isn’t realistic for people who work at a desk all day. Instead, here are some ways you can subtly improve your desk posture and gut health while you work:

Get a back support cushion

A simple Google search will provide you with hundreds of results for back support cushions. In essence, they can be placed on your chair to caress and support your spine. When placed in the right spot, they allow your spine to reach its natural alignment. By sitting back against the cushion, you can remove the arch in your lower back and force your thoracic spine into extension. Instantly, you sit in a more upright position, improving your spinal posture and your digestion. 

 

Raise your screen to eye level

Putting your screen at the same level as your eyes prevents you from hunching over or pushing your neck in front of your body. A huge problem for most people is their screen is low down, almost forcing them to lean forwards and look down at it. This leads to a forward head posture, which also causes rounding in the thoracic spine and shoulders. When the screen is at eye level, you can keep your neck in a more neutral position. Again, this prevents your upper back from rounding, improving your overall posture. 

 

Apply some kinesiology tape

Kinesiology tape is popular in the athletic world, but it has daily uses as well. One of the benefits of this special tape is that it can force dormant muscles to become more active. Therefore, if you apply it to the right places on your upper back, you can get more activation from the muscles there. The best kinesiology tape will provide you with benefits for an entire day straight. As such, you can improve your posture as your upper back muscles can contract more, pulling your shoulders back into their proper alignment. 

 

On their own, these three tips will help you see improvements in your desk posture – which will subsequently improve your health. Nevertheless, there’s one bonus point to always bear in mind: be conscious of your posture when you’re at your desk! Perhaps consider setting reminders every 30 minutes, prompting you to check your posture. Actively look to straighten your spine, roll your shoulders back, and avoid hunching over. By being more conscious of how you sit, you can prevent poor posture and get your body used to being in its proper position.  

 

Diverticulitis- foods to avoid

Diverticulitis is found in the large intestine. It happens when the walls of the colon lose elasticity. This is often something that accompanies the ageing process as we know by the wrinkles and saggy bits visible on our skin.

Diverticulitis usually develops when naturally weak places in your colon give way under pressure. This causes marble-sized pouches to protrude through the colon wall.

Diverticulitis occurs when diverticula tear, resulting in inflammation or infection or both.

Award winning nutritionist Trish Tucker May suggests there are several factors may increase your risk of developing diverticulitis:

  • Aging – the incidence of diverticulitis increases with age. As we age we have more of a build up of waste in the colon. Years of inflammatory foods can cause irritation and build up of faecal matter in the colon.  It is worth identifying foods that cause inflammation through an elimination program to find out what foods inflame your body and cause unwanted digestive distress, obesity, diabetes and other common lifestyle diseases. This elimination is also to help you to become leptin sensitive which should ensure insulin sensitivity, regulated blood sugar, less food cravings, clarity of mind, better skin integrity and an overall improved sense of health and well-being.
  • Obesity – being seriously overweight increases your odds of developing diverticulitis.
  • Smoking – People who smoke cigarettes are more likely than non-smokers to experience diverticulitis.
  • Lack of exercise – vigorous exercise appears to lower your risk of diverticulitis.  The lymph plays a vital part in the main route of elimination.  The lymph does not have a pump, like the heart. It requires gentle muscle contraction to be stimulated. If you have a sluggish lymph due to a lack of exercise, then you are also likely to have a sluggish colon. The slower the transit time, the greater risk of food and debris getting stuck.
  • Diet high in animal fat and low in fiber. A low-fiber diet in combination with a high intake of animal fat seems to increase risk, although the role of low fiber alone isn’t clear.  Too much dried or processed food is difficult for the colon.  We want to give the body the swollen message of hydrated foods rather than dried processed foods.  Foods high in fibre will mean transit time is more efficient. White rice, white bread, or white pasta, but avoid gluten-containing foods if you’re intolerant, dry low-fibre cereals and processed fruits such as applesauce or canned peaches are all to be avoided if you have digestive distress.
  • Certain medications – Several drugs are associated with an increased risk of diverticulitis, including steroids, opioids and nonsteroidal anti-inflammatory drugs, such as ibuprofen (Advil, Motrin IB, others) and naproxen sodium (Aleve).  It is possible that all synthetic drugs are compromising to the health of the colon. They are dehydrating and can cause inflammation.
  • some foods may cause of aggravate Diverticulitis:
    • White rice, white bread, or white pasta, but avoid gluten-containing foods if you’re intolerant
    • Dry, low-fiber cereals.
    • Processed fruits such as applesauce or canned peaches
    • Cooked animal proteins such as fish, poultry, or eggs
    • Olive oil or other oils

Award winning nutritionist, Trish Tucker May suggests a Linseed tea, brewed for an hour.  Place 2 tablespoons of linseeds in a pan (or Thermomix bowl) and 1 litre of boiling water. Bring back to the boil. Turn off and cover, leave to stand for 8-10 hours. Bring to the boil again and simmer for 1 hour. (don’t boil over as it is hard to clean off the stove). Strain the seeds out while hot. Best to use clean filtered water and organic whole linseeds.

You can water this down if the consistency is too gloopy. Once you get used to the thickness and texture you can have it straight.  Have a mug a day and while drinking, tell yourself it is all okay. This gives your body a message of hydration and reassurance. ‘I am okay’, ‘Everything is okay’

Trish Tucker May recommends to choose natural nutrition and unrefined foods to get all the phytonutrients, minerals, vitamins and enzymes that you need for optimum health.  A significant increase in the amount of green vegetables and an array of coloured vegetables on the plate will help support better immune function, stable moods and energy.  The naturally occurring properties in plants play a vital role in the preventative treatment of disease and support the intestinal flora, which constitute a major part of your immune system. Juice, smoothies and raw food are a great way to get a massive amount of nutrition into our bodies.

You can read more on the Total Wellness website here https://blog.totalwellness.club/diverticulitis/

How improving your gut health can help reduce menopause symptoms.

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:

  1. 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.
  2. 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.
  3. Add good bacteria (fermented foods) like kombucha, kefir, miso, sauerkraut, live organic natural yoghurt, a good strain of probiotic supplement.
  4. 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.
  5. 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
  6. 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
  7. 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.
  8. Eat high fibre foods – beans, lentils, vegetables, fruit quinoa, buckwheat, nuts, seeds.
  9. 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.
  10. Eat more good fats like avocados, olives, seeds, nuts, coconut oil, hemp seep oil, olive oil and MCT oil.
  11. Eat organic meats (if you like eating meat). Avoid pork, which is terrible for digestion. The gut prefers lighter meats or fish.
  12. Have more Vegetarian or Vegan days.
  13. 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.
  14. 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.
  15. 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.
  16. Have 1-2 tsp of apple cider vinegar before a meal, to help with digestion.
  17. 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.
  18. Don’t over eat- only eat when hungry. Listen to your body.
  19. 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.
  20. 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

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

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