How to Commit to Change so that it lasts

Written by trish on August 19, 2020. Posted in Uncategorized.

Change is healthy and necessary, and the fast-paced world in which we live is constantly changing. If we fail to adapt and commit to change, then we will fail to thrive in life. If you sit down and reflect honestly, you will probably observe that change is the only constant thing in our lives.

It is imperative that we learn to adapt and commit to change.

Here are a few ways to help you commit to change.

#1: Define your commitment

First things first, define what type of change you want to commit to. In the 8-week to feeling fabulous program we spend time to get clear and honest with ourselves about what we really want to change and why. When the WHY is big enough you will move mountains.

If you do not know what you are committing to, then you will never be able to deeply commit to change.

Be clear and be honest while defining your commitment. Make a plan by defining why you are doing this and how are you going to do this. You can use a notebook for this purpose and journal about what you really want for your future self.

Let’s use the example of fitness. If you do not like the condition your body is currently in, you might decide to change it.

You must define why are you doing this; be as clear, honest and detailed as you can. Then draft a plan regarding the methods you are going to practice achieving this, such as improving your eating habits and increasing your physical activity.

This will make you aware of what you are committing to and prepare yourself for the work ahead.

#2: Do not be a spectator

The second thing to improve commitment to change is to make sure you are not “faking it!”

Don’t say you want to change without participating in the effort.

Commitment is an obligation that you cannot fulfil if you do not fully engage with it.

I did this for years about ditching the booze. I wanted the change, I wanted the better sleep and the calmer nerves but I wasn’t ready to doing the work. Once I made a commitment to myself, doing the work and being persistent became so much easier. I had to dig deeper into my WHY. Once the reason why became bigger than the perceived benefits of the habit, the change was easy.

Staying with the example of fitness, you are just “checking the block” if you are just going to the gym to say you went to the gym.

If you are not changing your eating habits as well; you will not reach the results you want. I love helping women make lasting change in all areas of life. This goes beyond gut healing and becomes a who life journey.

Once you have a small success in one area of your health you will also have the motivation to change other areas of your health.

Before you know it, you are sleeping all night long, feeling great about yourself, feeling lighter and more aligned to your life purpose.

To get the best results and to fully embrace the change, you have to commit to a healthy overall lifestyle with persistent effort AND by changing your eating habits.

You must completely invest yourself in what the change requires.

#3: Be persistent

Commitment requires persistence.

You cannot chicken out because you are finding it hard to adapt to change or if the change is not immediately working out for you. That is not how it is done. To acquire great results from the change, you have to practice persistence.

Again, using the example of fitness, some days you will do well; you will eat healthy meals and you will workout like a beast. Other days will not go so smoothly.

These small failures only equate to big failures if you do not persevere and power past them to try again the next day.

You must be persistent to get the results your heart desires.

#4: Revisit and Refresh your motivations often.

Motivation is not permanent; it requires revisiting and refreshing. Motivation doesn’t fall out of the sky and land in your lap. It happens once you start to make progress.

Go back to your notebook where you defined your commitments. Re-read those reasons and plans that you wrote down while you were defining your commitments when you were powerfully motivated.

This will reignite that spark. If your motivations have changed, draft your plan again and add some new reasons to the list. Your reasons WHY will change as you get older. Maybe it has gone beyond your kids and becomes more about your energy, your life purpose and what you want to achieve in this life.

Committing to change—any change—is significant and can be daunting.

Take some “baby steps” with these four tips to get started and remember that slow and steady wins the race.

If you would like to learn more about my 8 weeks to feeling fabulous guided program book a free discovery call so we can see if the program is right for you. Book a time that is suitable here

Yours in health and wellness,

Trish Tucker-May

Protein For Happy Hormones – A Quick And Easy Guide

Written by trish on July 29, 2020. Posted in Uncategorized.

What are proteins and how do they help us?

Proteins are made of amino acids, which are known as the building blocks for a healthy and efficiently functioning body. These amino acids join together to enhance the overall functioning of your body. We need protein to regulate blood flow and they are responsible for producing neurotransmitters, neurons, hormones, enzymes, and antibodies, without which our body completely fails to function like it should.

Adequate amounts of protein help replace worn out cells in your body and transport essential nutrients from one organ to another. Furthermore, it also aids in repairing your body and promoting growth. Protein increases the levels of hormone glucagon in your body, which help control body fat, and converts “lazy fat” cells into energy.

How much protein do you actually need?

The amount of protein you need completely depends on your personal health and how active you are in your daily routine.

The recommended amount for the average adult is 0.8 grams of protein, but most nutritionists generally agree that at least 0.36 grams per one pound of weight are more beneficial.

For instance, if a person weighs around 150 pounds, then he or she should consume at least 54 grams of protein per day to maintain overall hormone health.

This could look like the following:

2 eggs 12 gr

1 cup beans 15 gr

¼ cup almonds 7.5 gr

1 cup wild rice 6.5 gr

1 cup broccoli 2.1 gr

1 cup oats 7 gr

1 cup quinoa 8 gr

However, amount of protein protects you from falling prey to any sort of protein deficiency; if you train hard or are physically active, you need to increase that amount to regulate hormone function.

Nutritionists agree that we only need a small amount of protein to survive, but we need to increase the amount of protein in our diet if we want to actually thrive.

The right way to consume protein

According to the Precision Nutrition guidelines, we can only store a limited amount of protein. You have to wait for your body to replenish its already stored protein before you consume more of it. Consuming a healthy amount of protein can lead to the healthy functioning of your hormones, which promotes a strong immune system, efficient metabolism, and improved physical performance.

If you have trouble digesting protein you may be low in hydrochloric acid in the stomach. Taking a digestive enzyme or having a spoonful of apple cider vinegar in water can help before each meal if you experience any discomfort when eating protein.

Protein can be poison: Can I overdo protein consumption?

Remember to consume all things, even the healthy ones, in moderation because anything that is consumed in excess becomes poison for your body. The same is true for protein consumption because the extra protein in your body can convert into fat or sugar, negating any positive effect the protein would have in the first place. Overconsumption of protein is primarily counter-productive; it rarely causes serious malady but should be monitored all the same.

Protein is essential for your body to survive and thrive. Start looking at your food labels and find out just how much protein your regular diet provides you before making any significant changes.

If you would like to learn more about 8 week HOW TO NOURISH for happy hormones just click here www.trishtuckermay.com

Imagine kissing…

food allergies
leaky gut
toxic pounds
brain fog

Monthly headaches or migraines

Hormone havoc
and adrenal fatigue
goodbye forever.

Give me 8 weeks and I’ll help you get there.
Introducing the 8-Week Restore Your Gut Health program—the only program designed to help you rehabilitate your gut and reclaim the life you deserve.

You can also watch this on my YouTube Channel and while you are there be sure to subscribe.

It is worthwhile booking a discovery call so I can help you understand your symptoms.

Yours in health and wellness,

Trish Tucker May

Diverticulitis- foods to avoid

Written by trish on May 4, 2020. Posted in Gut Health, Uncategorized.

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.

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

Discover wellness with essential oils.

Written by jtg on December 13, 2018. Posted in Gut Health, Hormone Health, Uncategorized.

How would you like to wake up with enthusiasm every day?

How would you like to maintain your energy levels throughout the day?
Do you wish you knew what lifestyle choices will give you more energy, health and joy for life?
Are you ready to transform your health and vitality so you can do the things you love and enjoy?
Would you like to know how to remove harmful chemicals from your kitchen and bathroom?
Do you wish you knew how to support your children with strategies to reduce stress and overwhelm?

Join us for this unique opportunity to spend an afternoon fully immersed in all things healthy.

It is your chance to treat yourself. The goal of this wellness afternoon is simple — To learn how to listen to your body and reclaim your energy. You will leave with practical ways that will help you with more energy and healthy living.

Make time in your diary today and be prepared to leave looking and feeling like a different person.

We bring together experienced wellness practitioners, for an afternoon of nourishing snacks, words of wisdom, proven techniques, and profoundly practical self-care rituals.

What you will learn:

How your lifestyle choices affect your energy levels and overall well-being.
How you can choose self-care techniques, so you have all the energy and vitality to enjoy life and do the things you want to do.
Discover the power of cleansing and restoring the gut health. Recipes that you will absolutely love and transform your life.
How essential oils can help you feel more energised, sleep better, relieve pain and inflammation and much more.
Practical self-care rituals and mini meditations that you can incorporate into your life immediately,
Learn about zero tox and zero waste cleaning and keeping your home environment clear of toxins and
Much, much more…

About your presenters.

Trish Tucker May

Recently awarded UK’s Nutritionist of the Year, Trish has specialist and in-depth knowledge of nutrition, motivation and healing. She has worked in Europe, Australia and the UK. She has 37 years experience juicing and creating healthy food. She has overcome asthma and severe allergies using natural solutions.

Trish helps people find the energy, enthusiasm and passion to refresh and revitalise their approach to health and wellness, including how to set priorities and make healthier decisions.

Passionate about everything she does, Trish has put her ideals and strategies to the test with many different clients. Trish specialises in elimination diets, hormonal issues, weight loss, detoxing your home and healing using natural remedies.

Contact Trish for workshop dates near you trish@trishtuckermay.com

The 2019 Dirty Dozen

Written by jtg on November 22, 2018. Posted in Uncategorized.

The 2019 Dirty Dozen is here! Environmental Working Group (EWG) released the newest list of the conventionally grown fruits and veggies that contain the most pesticides in the US, and the UK have adopted these guidelines over the last few years. Even though our farming regulations might be slightly different, I think that this list is still a good guideline. I suggest choosing organic as often as possible, but if you’re on a budget or your selection is limited, The Dirty Dozen List will help you focus your attention on avoiding the most contaminated fruits and veggies.

Please note that the data used to create this list is from the produce tested as it is typically eaten, which means that it’s been thoroughly cleaned before analysis.

So here come the worst offenders:

Strawberries
Spinach
Nectarines
Apples
Peaches
Pears
Cherries
Grapes
Celery
Tomatoes
Sweet bell peppers
Potatoes

Key findings:

Nearly all samples of strawberries, spinach, peaches, nectarines, cherries and apples tested positive for residue of at least one pesticide.
The most contaminated sample of strawberries had 20 different pesticides.
Spinach samples had an average of twice as much pesticide residue by weight than any other crop. Three-fourths of spinach samples had residues of a neurotoxic pesticide banned in Europe for use on food crops—it’s part of a class of pesticides that recent studies link to behavioral disorders in young children!

By EWG’s Clean Fifteen is a list of conventionally grown produce least likely to contain pesticide residues, and this includes:

Sweet corn *
Avocados
Pineapple
Cabbage
Onions
Frozen sweet peas
Papayas *
Asparagus
Mangos
Eggplant
Honeydew Melon
Kiwi
Cantaloupe
Cauliflower
Grapefruit

* A small amount of sweet corn and papaya sold in the US is produced from genetically modified seeds. Buy organic varieties of these crops if you want to avoid genetically modified produce.

Key findings:

Avocados and sweet corn were the cleanest: only 1 percent of samples showed any detectable pesticides
More than 80 percent of pineapples, papayas, asparagus, onions and cabbage had no pesticide residues. (Note: Some papayas are GMOs. Choose organic to avoid that.)
No single fruit sample from the Clean Fifteen tested positive for more than four types of pesticides. Yay! ????

The Golden Years

Written by jtg on July 20, 2018. Posted in Uncategorized.

Welcome to the best years of your life, kids grown, full of self-knowledge, self-confidence and no more mood swings. Life is for living and so kick back and take things a little easier. Juicing should be a part of your everyday routine. Look at getting a wide variety of fruits and vegetables into your diet.

Age Spots and skin care

Apple Cider Vinegar mixed with onion juice is a fantastic home remedy for age spots, leave on the skin and wash off after 30 minutes

Good home remedies for ages spots are lemon juice, onion juice, apple cider vinegar, aloe vera juice, castor oil, olive oil, cucumber, papaya, orange juice, garlic, dandelion, radish, rosemary oil, rose water.

Combat Osteoparosis with Smoothies and Juices