Women’s UK retreat yoga, gut health retreat September 2023
A completely nurturing & immersive women’s wellness retreat in a stunning location in Dorset Friday ~ Monday 4 days & 3 nights Offering yoga, sound bath, meditation, talks with guest presenters & more.
All women welcome.
Fully catered for by award winning Naturopathic nutritionist, hormone & gut health specialist Trish Tucker May. Passionate about using vibrant foods & natural medicines to nourish & heal, her lovingly put together menu will leave you glowing from the inside out! Trish will share an inspiring & informative talk on ‘hormone & gut’ health. You will feel nourished with vibrant, organic plant based food, juices and smoothies.
Take a break from your busy life. Step off the busy treadmill and out of your daily routine. Recharge, reconnect and reset your gut health and your hormones.
Do have struggle with cholesterol, type 2 diabetes, and hormones?
As we age, our bodies go through a variety of changes.
For women over 40, these changes can include an increase in cholesterol, the development of type 2 diabetes, and changes in hormone levels.
Cholesterol is a type of fat found in the blood. It plays an important role in our body, helping build cells, produce hormones, and digest food. However, when too much cholesterol is present in the blood, it can lead to a greater risk of heart attack and stroke.
Women over 40 should have their cholesterol levels checked regularly and make lifestyle changes to help keep their levels in a healthy range.
Type 2 diabetes is a condition in which the body does not produce enough insulin or does not use insulin properly. It is most common in adults over 40 and is often linked to obesity, lack of physical activity, and poor diet.
Women over 40 should make lifestyle changes to reduce their risk of developing type 2 diabetes, such as eating a balanced diet and getting regular exercise.
Great news for anyone struggling with high cholesterol or blood sugar problems such as type 2 diabetes.
Announcing the release of a new product that is BIG news!
Normally we see a high beta glucan product or a high protein product, not both in a 40g serving. To achieve high beta glucans, high fibre and high protein all in one serving, we have searched the globe for very specialised organic ingredients for us to use in very precise amounts, literally making the impossible possible.
As both high fibre and high protein make people feel fuller for longer, with the protein also activating the fat burning hormone, this is a sensational product for weight management. It will be your very best friend for weight loss.
When taken with or around meals, it will slow release, making it a dream for pre-diabetics and type 2 diabetic. this has well over the serving size of beta glucans to reduce bad cholesterol, helping reduce the risk of heart disease, is phenomenal in itself.
The high fibre helps us increase dietary fibre which reduces the risk of colon cancer and other health issues.
Bodies come in all shapes and sizes, but rarely are they all accepted by society. Too many of us are self-conscious and self-critical, and we all see flaws in ourselves. The worst things we can do are make comparisons to and assumptions about others. Perhaps we don’t think another person is justified in his or her complaints because, “At least they are thin,” or “At least they have curves.” We all need to learn to love who we are because we are all unique; there is no perfect body. Here are five ways to help you learn to love yourself, no matter your size.
Stop Comparing Yourself to Others:
The most important thing you can do to start loving yourself is to stop comparing your body to someone else’s. Comparisons only lead to jealousy and envy, and you will never be happy with yourself if you compare yourself to another. Everyone has flaws, even if they are not visible to you. We were all made differently, and every single body has its beauty.
Don’t even think about comparing yourself to the models that you see in the magazines or on the runway. Magazines are photoshopped and what you see on the runway is often the result of heavy makeup and body sculpting.
Change how you perceive yourself:
In order to love yourself, you must change your perception of yourself. Say positive things about your body and keep saying them until you actually start believing every word. The proof that this works is because this practice is how you started to dislike your body in the first place; you kept seeing yourself in a negative light and finding the flaws until you started believing every thought. Turn that process around and start finding the positive.
Go to the gym:
Or the park, a dance class, a yoga class, or an exercise class. Physical activity is a great way to learn to love your body. Trying new exercises or taking on a physical challenge helps you get to know your body in a whole new way. You will discover new abilities, new strengths, and new power, just by moving your body. When you see yourself, you will also start to see just what you are capable of, instead of what you look like.
It can always be worse. Be grateful that you are healthy and that you have the resources or mental clarity to pursue something different. Be thankful for what you have, what you can do, and how far you can go.
Be your own cheerleader:
When you look in the mirror, do not focus on the flaws. Find the things you love about your body and celebrate the smallest victories. Be your own cheerleader instead of your worst enemy.
Before you can move forward in life, whether it is in a relationship, a job, or a new endeavour, success will only come after you learn to love and appreciate yourself.
If you would like to learn more about my Time To Nourish 8-week group Programme, please get in touch firstname.lastname@example.org
Early aging has a lot to do with your diet and your lifestyle. Our body is like a machine—good input leads to good output. What you ingest and put in your body has a huge impact on your biological system and your long-term health. A natural lifestyle does not have instant effects, but the long-term benefits are invaluable. Staying active and eating a nutrient-packed balanced diet can help slow the aging process and even prevent numerous diseases. Here are a few foods that can help you live a long and healthy life with great skin and a great body.
Olive oil has many anti-aging benefits. The monounsaturated fats in olive oil are can have a huge impact on the prevention or delay of heart disease and cancer. Olive oil also has polyphenols, which are powerful antioxidants that may help prevent age-related diseases. It is also rich in omega-3 fatty acids and the protein, minerals, and vitamins you need for healthy skin and hair. It has vitamins B and D to prevent the appearance of wrinkles and oleic acid and polyphenols to help smooth skin.
Packed with vitamin C, pomegranates are great for softening skin and guarding it against sun damage. The juice in pomegranate seeds contains punicalagin and ellagic acid, which is a polyphenol compound that combats damage from free radicals. Punicalagin is a super nutrient that improves your body’s ability to preserve collagen, a subdermal connective tissue that makes skin look smooth and plump.
Yogurt is rich in calcium, which plays a huge role in staving off osteoporosis, and contains good bacteria that help in the maintenance of gut health. Yogurt contains live bacterial cultures, such as Lactobacillus acidophilus, that fight the growth of harmful intestinal bacteria and help restore balance in the intestine. These probiotics result in better health and can help prevent age-related illnesses.
Blueberries contain more antioxidants than almost any other food. These give your skin an extra defense against skin-damaging free radicals that result from exposure to sun, over-exercise, and even emotional stress. Half a cup of blueberries every day can help in the prevention of the cell-structure damage that can lead to fine lines, wrinkles, and loss of firmness. Anthocyanin is also found in blueberries and functions just like an anti-inflammatory and can help maintain healthy brain function.
Fish is an abundant source of omega-3 fats, which helps prevent cholesterol buildup in the arteries and provides protection against abnormal heart rhythms. Fish oil and fish proteins are used in the beauty industry worldwide. They promote healthy looking skin and the omegas found in fish are essential for regulating blood clotting, body temperature, body pressure and the immune system.
If you would like to learn more about my gut healing, hormone balancing support book a call today.
When you commit to a way of life, going back to how things used to be can be hard.
Maintaining a certain diet or avoiding certain ingredients can be especially difficult. Eating out and travelling has to be planned carefully.
Gluten is a particularly tough ingredient to avoid.
Gluten is found in wheat, which is typically a big part of our normal diet.
Recent studies have suggested that gluten can have many disadvantages for a wide range of people.
Celiac disease is the most common disease caused by gluten.
Other disorders caused by gluten are gut inflammation, intestinal permeability, and damage to the gut biome.
If you are strictly avoiding gluten, eating out or traveling to a new place with different food options can be challenging, but it is not impossible.
Here are some ways to maintain your gluten-free diet while eating out.
The internet is a blessing; you can use it to easily find out find out if nearby restaurants can accommodate gluten-free meals. You can also search restaurants ahead of time so you know where you find gluten-free meals.
If you are planning a trip, ask the hotel you stay in if they have refrigerators you can use to store simple snacks.
Packing dry nutritious items like energy bars and nuts is a good idea to fill up on in case there is not a gluten-free option readily available.
You can search for groups nearby you that support gluten-free diets and ask them for suggestions or you can simply ask restaurant owners if they serve gluten-free food.
In motorway services and cafes look for yogurt, salad, grilled chicken, plain hamburgers and other gluten-free standbys.
If you are traveling abroad (hopefully soon) print out your gluten-free needs in the language of the foreign country that you are traveling to. This will help convey to them the kinds of food you need and help them better cater to your needs.
There are many restaurants that may not have gluten-free options on their menu but can provide something if asked.
Avoid most condiments, especially soy sauce.
For people with Celiac disease or dermatitis herpetiformis, the effects of straying from a gluten-free diet might not be instant but they have delayed effects that can have long-term consequences.
Slacking on your diet should not be an option, so preparing gluten-free biscuits, hummus or sandwiches for a shorter trip is a great way to stay consistent with your diet.
Away from home, internet and research will be your best friend. Stick to the basics of your gluten-free diet—fresh fruit and vegetables, lean meats, unprocessed products—and you will be able to enjoy your travels to the fullest.
If you would like to learn more about my food sensitivity and comprehensive gut tests email me here email@example.com
Summer is a time for fresh food that are perfect for balancing hormones. Fun foods that you can enjoy on your travels as well as in the garden alfresco. One of the great things about eating in the summer is the myriad of fresh and healthy things you can add to your foods. These are Gloucester based Nutritionist approved.
Here are a few healthy recipes that you should try this summer that are packed with flavour and character that are perfect for a happy tummy and balanced hormones.
Refreshing fruity salad
When you go for regular checkups with your doctor or Wahroonga Family Dental Centre, you won’t be surprised to hear how important fruit is for your body as well as the strength of your teeth. This salad is packed with grilled fruits and nuts to make it perfect fuel for your productive summer days.
100g mixed leaves
100g mixed nuts, chopped
1 tbp olive oil, plus extra for grilling
1 tbp raspberries, mashed
1 tbsp red wine vinegar
Salt and pepper
Chop up your peaches into quarters and your strawberries into 3 slices. Brush with olive oil and place on a griddle pan, frying for 2 minutes on each side.
Make a dressing with mashed raspberries, oil, and vinegar. Mix well.
Assemble your salad with the leaves, nuts, fruit, feta, and dressing.
Gluten free vegetable pasta
This simple GF pasta recipe is packed with some healthy vegetables and can be made into a great lunch option for busy days at the office. If you are wondering the best foods to eat to reduce bloating get in touch here https://p.bttr.to/2MZVUKN
500g gluten free pasta (your favourite shape)
1 tbsp mixed herbs
1 butternut squash
1 bell pepper
1 block halloumi
100g parmesan cheese
Wash and chop your vegetables.
In a large roasting dish, place your veggies with a small drizzle of oil, salt and pepper. Roast for 45 minutes at 200C.
Cook your pasta according to packet instructions.
Slice your halloumi and dry fry in a pan until browned on both sides. Once cooked, chop into bitesized pieces.
In a large pan, add all of your ingredients along with half of the parmesan. Stir and heat through for 5 minutes.
Serve and add remaining parmesan.
Moroccan chicken tray bake
Moroccan chicken is not only super delicious, but it is a healthy option for your mideweek meals and it will open up your meal plan to so many more flavours and ideas.
4 chicken breasts
1 tsp cumin
1 tsp paprika
1 tsp chilli flakes
1 tsp cinnamon
1 tsp ginger
1 tsp coriander leaf
1 tbsp tomato puree
500ml vegetable stock
200g baby potatoes
200g butternut squash
Chop your baby potatoes in half, dice your shallot, and cut your butternut squash into bitesize pieces.
Pan fry your chicken with oil, salt and pepper. Add the spices.
Add all other ingredients to your dish and cover. Bake in the oven for 40 minutes until the potatoes are tender.
Serve with couscous or veggies.
Try some of these fun summer recipes to fuel your body with lots of vital vitamins this season. Stay tuned for the new book out soon. Called Time To Nourish. It will be packed with recipes to support your happy gut and balanced hormones.
Do you wonder if you have hormone imbalances? As we reach perimenopause and menopause, the fluctuations in hormones can cause bloating, insomnia, fatigue, skin conditions, anxiety and irritability.
It is helpful to get to the root cause of the imbalances with the use of the Dutch hormone test. As a nutritionist supporting women with digestive issues, I rely on the Dutch test for my female clients with adrenal and sex hormone imbalances.
The results give me very specific information about how to handle problems such as bloating, sleep issues, weight gain, painful periods and chronic tiredness.
The Dutch test measures your hormone metabolites from dried urine samples. The hormones include:
DHEA and DHEA-S
This test also measures your cortisol and cortisone rhythms and levels, and your estrogen metabolism pathways. The test is also beneficial for women struggling with fibroids, PMS, irregular periods, painful periods, anxiety and moodiness, and endometriosis. This test also works well for monitoring hormone replacement therapy effectiveness. This test also shows how you metabolize estrogen through your liver. If you don’t metabolize estrogen well, your risks of estrogen-related cancers such as breast, cervical and uterine cancer can increase.
Doing the test is really easy and can be done in the comfort of your own home. The instruction instructions are clear for both the collection of saliva and little strips that are dipped into your pee. You take four urine samples at four different times of the day, and they don’t have to be on the same day. You also take 5 saliva tests during the day. Then you simply fold up the dry test strips and mail them in the enclosed envelope.
If you want to shed light on your cortisol rhythms, metabolism, adrenal, cortisol, and sleep problems this test is THE most cutting edge, comprehensive, functional medicine hormone test.
Each test result is unique. Each treatment or solution is also unique. Wonder what your hormone picture is?
Your results will end the guesswork about whether or not the root cause of your symptoms is due to hormones and adrenal fatigue.
If you are struggling with stress, trouble sleeping, waking up tired, energy slumps throughout the day or difficulty recovering from exercise.
If you need caffeine in the morning to wake up, or throughout the day to function, if you are bloated and have unexplained weight gain.
Even if you have injuries that are slow to heal, frequent colds or difficulty regulating blood sugar, Get in touch.
Here is a link to a video where you can see my breaking down my own DUTCH test results.
Staying indoors for a week can be stressful. More importantly, it also transforms your routine. Unfortunately, these factors can affect your gut health. Indeed, we all know how important it is for a healthy gut to stick to healthy habits and manage stress levels. So, here are some helpful tips to help you go through a week at home without putting your gut health at risk.
The NHS track and trace app plays a significant role in reducing risks of contagions and tracking the virus spread. As such, when you receive a warning to self-isolate because you’ve been in contact with someone who’s tested positive for COVID-19, you know what to do.
Depending on your level of exposure, the app may recommend different self-isolation approaches. However, for most people, the app suggests one week at home. The track and trace team will also get in touch with individuals in self-isolation to check their location at any time during the week.
Check items in your online grocery shopping
When you can’t buy your grocery directly from the shop, you will need to arrange for delivery. Thankfully, plenty of websites let you pass an online grocery order, including Ubereats. In other words, you won’t find it too challenging to get the food you need delivered to your home. You may not be able to find your usual products in your online shopping list. But, you can find safe alternatives for your gut.
Understanding how to read food labels (they are part of the information you get online) can be a game-changer. Once you understand the composition and ingredients in each product, you can make smart choices that support intestinal transit. You can use a simple list of nutrients to avoid and those to focus on to guide your shopping. Additionally, it’s important to use food labels for guidance rather than marketing messages. However pretty the packaging might look, don’t trust the claims it makes unless you can verify them through the list of ingredients.
Make sure you don’t miss out on prescriptions
Do you have any medications you trust to support your gut health when you can’t follow the routine? Now is the perfect time to order these from a safe and practical platform such as Simple Online Pharmacy. You want to be prepared to make sure you can handle stress and change of habits seamlessly. Your gut is highly sensitive to sudden variations in the routine, so it’s best to take precautions.
Additionally, missing out on other prescribed medications when you can’t go to the pharmacy yourself or visit a doctor can be a source of anxiety. Be kind to your gut; avoiding unnecessary stress will help your gut ease into this new situation. The online pharmacy platform is designed especially for these situations when you can’t physically get hold of your medications. An online order that’s checked and approved by a medical expert can save you time and hassles.
Create a water schedule
Not drinking enough water can dramatically affect your gut health. Indeed, drinking plenty of water has a beneficial effect on your gut flora balance. But when your routine has been disrupted, it’s tricky to stick to healthy habits. The truth is that you might find yourself accidentally forgetting to drink. So, if you are worried about staying hydrated at home, you may want to create a drinking schedule. You can find plenty of apps that can remind you via a notification to drink regularly. You can also set up frequent alarms throughout the day, which would effectively replace the app notifications. You can also make things easier without a digital assistant by investing in a time-marked water bottle. Time-marked bottles can be kept on the desk or in your bag, ensuring you drink regularly and enough throughout the day.
Make time for at-home workouts
Gut health is a complex topic. Introducing gut-helping workouts at home will help support your digestive health during this week at home (and hopefully later). All you need is a laptop and a yoga mat, and you’re ready to boost your gut health with targeted workouts. Joe Wicks has got some fantastic abs exercises that can encourage bowel movements and improve digestive health. These are great if you are struggling with constipation issues. You can also refer to yogi Adriene Mishler who has a helpful yoga for gut health workout that is both gentle and therapeutic.
Keeping your gut in tip-top condition when you are self-isolating at home may be challenging at first, But there is plenty you do to support hydration, a healthy diet, medicated assistance, and natural digestive health. More importantly, staying calm and not feeling pressured will help handle the sudden change of routine peacefully.