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Tag: belly bloat

Discover the Secrets to a Blissfully Happy Gut in 4 Easy Steps!

Written by trish on . Posted in Gut Health.

Are you on a quest for that elusive feeling of gut happiness? Here at Trish Tucker May Nutrition, we believe wholeheartedly in the magic of transforming our health through the foods we love and lifestyle choices that radiate positivity. 

The Foundation of Gut Health: Dietary Fibre and Nutrient-Rich Foods

First up on our digestive delight tour is the cornerstone of gut health – fibrous, colourful fruits and veggies! 

We often overlook the simplest truths, but these natural treasures are our gut’s best friends. They’re not just about making our plates look pretty; they pack a powerful punch of vitamins, minerals, and most importantly, fibre. 

Imagine fibre as the ultimate cheerleader for your gut, promoting a party of beneficial bacteria and keeping things moving smoothly, if you know what I mean. 

A rainbow on your plate truly does wonders!

Hydration: The Cornerstone of Digestive Efficiency

Secondly, let’s talk hydration. The elixir of life, water, plays a critical role in our overall health and especially in our digestive system. Keeping well-hydrated helps our body effectively break down foods and absorb nutrients while ensuring our gut landscape is just moist enough for everything to flow seamlessly. Let’s make water our beverage of choice (and maybe that occasional herbal tea) instead of too much coffee and alcohol.

Mindful Eating and Stress Management: Harmonizing the Digestive Process

Do you know the power of mindful eating and stress management? In the hustle and bustle of modern life, it’s easy to forget that how we eat impacts our digestion massively. By taking the time to eat in a relaxed environment, chewing thoroughly, and truly savouring each bite, we engage our digestive system in the most harmonious way possible. 

Dietary Diversity: Cultivating a Rich Microbial Ecosystem

Embrace diversity in your diet. 

Encourage an environment where beneficial gut bacteria can thrive by mixing up your food choices. Experiment with new foods, embrace fermented favourites like sauerkraut or kefir, and tickle your taste buds with unexpected flavours. Variety isn’t just the spice of life; it’s the lifeblood of a thriving digestive ecosystem.

Here’s to a fulfilling and joyful journey towards gut wellness. The road to well-being is both beautiful and uniquely yours—let’s embark on this remarkable journey together.

For more information about the 8-week gut transformation programme click here

Banish Belly Bloat with Smart Nutrition Choices

Written by trish on . Posted in Gut Health.

Banish Belly Bloat with Smart Nutrition Choices.

Bloating – that uncomfortable feeling of a swollen belly – plagues many of us. But did you know that with a few strategic nutrition tweaks, you can say goodbye to that pesky puffiness?

Let’s dive into how you can alleviate belly bloat through mindful eating. Firstly, hydration is key. Often, our bodies retain water when we’re not drinking enough. Aim for at least 8 glasses of water a day to keep things flowing and reduce water retention. Infuse your water with lemon or cucumber for an extra digestive boost. Next, fibre plays a dual role in your diet.

While it’s essential for digestive health, too much fibre too quickly can lead to bloating. Gradually increase your intake with high-fibre foods like oats, lentils, and berries to avoid overwhelming your system. Probiotics are your gut’s best friend.

These beneficial bacteria, found in yogurt and fermented foods, help balance your gut flora, which is crucial for reducing bloating. Incorporating a daily probiotic supplement can also be beneficial. Be mindful of food sensitivities.

Common culprits like dairy, gluten, and certain sugars can trigger bloating in sensitive individuals. Try eliminating these foods for a period to see if your symptoms improve. Lastly, slow down at mealtime. Eating too quickly can cause you to swallow air, leading to bloating.

Chew thoroughly and savour each bite to aid digestion and absorption. By focusing on hydration, fibre, probiotics, and mindful eating, you can effectively combat belly bloat.

Remember, a balanced diet not only helps flatten your stomach but also enhances your overall health and well-being.

If you would like to find out more about how I can help you with belly bloating you can download a free eBook here https://trishtuckermay.com/beatthebloat/

WHERE to start with your gut health

Written by trish on . Posted in Gut Health, Uncategorized.

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.

Beat the bloat with water

Easy steps to beat the belly bloat

Written by trish on . Posted in Gut Health.

Did you know that 80% of women will suffer worse bloating as they approach the menopause along with a host of other unwanted symptoms?

Many women aren’t aware that there are some easy and quick ways to sail through this time and come out feeling better than ever.

Here are 5 simple steps to beating the belly bloat. You can watch a video here and please subscribe.

  1. Hydrate with 2 litres of water everyday but not while eating.
  2. Avoid trigger foods especially processed wheat, alcohol and sugar. Keeping a food diary can help with understanding the foods that trigger your symptoms.
  3. Chew your food well – slow down, sit down and just eat while eating – no watching, walking, driving or working.
  4. Digest enzymes that betain HCL can help immensely – talk to me about the best supplements. I stock them here
  5. Add in fermented and cultured foods to build bacteria – kombucha, sauerkraut, kimchi can help. They are easy to make. I have a video here

If you’re struggling with any of this and would like to talk to me privately, I offer a free 30-minute call where I can find out more about you and see how best I can help.

Click on the book a call button on my website.

Need help right now – call me 07 984 326 956 or book a book directly into my calendar here

 

SPECIAL INVITATION

Extra weight?
Chronic health issues??
Lethargy?
Poor sleep?

Hormone hell?
Belly bloat?
Depression?
Irritability?

Yes…you can most likely chalk that all up to poor gut health.

All of these symptoms are your body’s way of telling you it’s time for a change.

So let’s do this. Together.

I will be running the Time To Nourish Kitchen Programme from the 14th Sept – 2nd Nov. We will meet each fortnight. You will have lifetime access to the entire programme which includes veg, vegan and omnivore recipes, shopping lists, and menu planners so it takes the guess work out of what to eat.

Each time we meet we will be making and tasting some of the recipes that you chose. We will also be exploring the cleanse and restore techniques. You will get a personalised welcome pack with some goodies and supplements. The programme also includes eBooks and chakra healing meditations for you to do at home.

Space is limited to 7 women and 4 places are already taken. Talk to me if you wish to join for one or all sessions.

I am so excited to offer this version of the programme where you will taste juices, smoothies and ferments from ingredients from my organic kitchen garden and local produces. Let me know if you have any questions. I would love to welcome, nurture and nourish you this Autumn.

Please email me here if you’d like to book: trish@trishtuckermay.com

Top Tips To help you with emotional eating.

Written by trish on . Posted in Brain Health, Gut Health, Hormone Health.

Do you suddenly feel hungry, stressed and overwhelmed?

Do you crave specifically unhealthy foods? Do you feel guilty or ashamed after eating?
Do you feel as though you have to eat immediately? Is your hunger satisfied when you’re full?

Physical hunger won’t make you feel shame about eating food, whereas emotional hunger is often linked with unpleasant emotions.

How to stop eating emotionally?

It can be difficult to stop emotional eating, especially when it’s become a habit over a long period of time. But don’t worry—it’s absolutely possible to address emotional eating and pay attention to your true hunger cues, allowing you to work through your emotions separately.

This will improve your physical and your mental wellbeing, and will be an important step to healing your gut and balancing your hormones.

If you feel hungry, drink water first.

Sometimes you can be dehydrated and confused about hunger sensations.

Wait five minutes before eating when you feel hungry.

Try to identify your emotions before eating. How are you feeling? How do you want to feel?  If you are feeling tired, bored, lonely, angry, sad it can be helpful to find another way to sooth other than food.

Have a list of your tools in your toolkit and post it on the fridge. This could be a short walk, legs up the wall, lying down, calling a friend, or listening to your favourite music.

Keep track of your eating habits to identify your triggers.

My clients find it useful to track daily food in the client app – this helps with accountability.

Keep healthy snacks on hand for when you are physically hungry
Things like carrot sticks and hummus or a handful of nuts will help to satisfy true hunger – and if you don’t want to eat them, it’s a sign that you may not be physically hungry,

Incorporate healthy habits into your daily life

Go for walks – anything to get OUT OF THE KITCHEN!

Eat regular well-balanced meals – DON’T SKIP MEALS. This adds to stress.

Get enough sleep and

Connect with friends and family

All these will help to boost your mental health and help you to address your emotional eating.
Triggers such as boredom, sadness and stress can result in overeating—even positive emotions such as excitement and happiness can be a trigger, as well as using food as a reward.

By working to understand why you’re eating emotionally, you’ll be better able to recognise your trigger emotions and be able to actually work through them instead of reaching for food.

If you are struggling with bloating and emotional eating please download the free eBook.

To get started download the free eBook to beat the belly bloat and balance hormones. https://passion4juice.groovepages.com/

Tips to Help You Lose Weight over 40

Written by trish on . Posted in Gut Health, Hormone Health.

I get asked about diets and weight loss all the time. 

My best advice is to eat real food, not too much and balance your hormones by eating plenty of fat and protein at every meal. This helps with appetite control and blood sugar balance. 

I often get asked whether a Keto Diet is best for perimenopause and weight loss.

The ketogenic diet involves a combination of food that allows the body to produce ketones in the liver to be used as energy.

It is also referred to as a low carb diet.

Let’s learn about the Keto diet and see how it can be your answer to weight loss.

How exactly does the Keto Diet work?

Since the glucose in your body is being used as a primary energy, your fats are not needed and are therefore stored. Typically, on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis.

Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.

The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates.

Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.

 

Weight Loss on a Keto Diet?

Before you can use a ketogenic diet for weight loss, it’s a good idea to have an understanding of how it works. Here are some important points about the ketogenic diet:

A ketogenic diet is centered around bringing the body into a state of ketosis.

Ketosis is metabolic process in which the body burns fat for energy instead of its primary fuel, carbohydrates.

When you drastically cut down on the amount of carbohydrates or calories you’re eating, and there aren’t enough carbohydrates from food to burn for energy, the body switches to the state of ketosis.

Once in ketosis, the liver uses the body’s fatty acids to make molecules known as ketones to burn for fuel. Those on a ketogenic diet eat a low amount of carbs to do just this.

Benefits of a Keto Diet for Weight Loss

Increased Fat Burn: When you eat low-carb and your body starts burning fat as its primary source of fuel, you’re essentially in a fasting state where your body is using your fat stores directly for energy. Those experiencing stalls in their weight loss or having trouble getting rid of unwanted fat can benefit from a ketogenic diet for this reason.

Hormone Regulation: Ketosis can help sustain weight loss by regulating hormones that affect weight. After you eat, the hormone cholecystokinin (CCK) is released by your intestines. CCK is responsible for stimulating fat and protein digestion and inhibits the emptying of the stomach, which reduces appetite. This makes CCK a great regulator of food intake.

Eating a ketogenic diet can also help you avoid cravings for food after losing weight, reducing the chance of gaining the weight back.

Appetite Suppression: Yep, ketogenic low-carb diets may be helpful in reducing appetite by altering the concentrations of hormones and nutrients that affect hunger. It’s no wonder ketosis is used as a strategy for weight loss; it removes the need to eat more or respond to cravings for unhealthy foods. This means you can better listen to your body’s true hunger signals without worrying about counting calories or going hungry.

Blood Sugar Regulation: When you’re eating a ketogenic diet full of healthy fats and proteins plus an abundance of vegetables, you experience more stabilized blood sugar. This is much better than traditional diet foods that are usually high in refined sugars and other carbohydrates, leading to a spike in blood sugar that leaves you feeling hungry again soon after.

Finally, your answer to weight loss without starvation, but still being able to see the light at the end of the tunnel. Increase the chance of maintaining weight loss, reducing cravings, and eliminating the need to stress and obsess over every calorie or food portions.

If you are over 40 and struggling with your weight book a free call here https://p.bttr.to/2MZVUKN

Fruit and Veg

The 7 simplest ways to improve your gut health and support your hormones

Written by trish on . Posted in Gut Health.

How are you going with your September health goals?

I hosted a retreat day last Saturday. 10 ladies had fun juicing, fermenting, sprouting, eating delicious food, and learning about gut health and hormones.

The next retreat is scheduled for the 27th November in Wales.

After that I will be doing a mini series of talks in my kitchen here in Minchinhampton.

Keep up to date with announcements in the Thriving Gut health FB group here

At the end of the day, we all committed to doing three things to support our goals. Here is a summary of those new commitments.

This may seem like a simple list but if you did all of these, I guarantee you will feel less bloated. You will sleep better; have more energy and you will feel less stressed.

 What can you add?

  • Drink plenty of water?
  • Take little breaks during the day?
  • Deep breaths before your meal?
  • Chew food well?
  • Veggies for breakfast?
  • Diversity of vegetables on the plate?
  • Change shopping habits to include a bigger range of veg, herbs, seeds, fruit.

When you shop you are better off picking 2-3 of every type of veg rather than sticking with the basics you normally buy.

What can you add to your shopping list this week?

Buy at least:

  • Four green fruit and vegetables.
  • Two red fruit and vegetables.
  • Two yellow fruit and vegetables.
  • One orange fruit and vegetables.
  • One Purple fruit and vegetables.

One spice and one herb you have never tried. Choose a variety.  Choose one of every veg and fruit.  Think about all the colours of the rainbow. This is great preparation for the recipes that follow. Add in two types of nuts, preferably organic or in the shell. Add a new cold pressed virgin oil you have never used before.

Here is a list of foods that will support your gut health and hormones:

Protein

  • Chicken
  • Turkey
  • Game
  • Fresh fish
  • Eggs
  • Organic soy -if tolerated (milk, tofu, edamame beans, miso,tempeh, natto)
  • Grass fed Beef
  • Lamb
  • Pork
  • Venison
  • Veal
  • Liver

 Oils

For dressing:

  • Avocado
  • Flaxseed
  • Hemp
  • Walnut
  • Extra virgin olive
  • Sesame

For cooking:

  • Avocado
  • Coconut
  • Extra virgin olive (up to 180° only)
  • Goose/duck fat/lard
  • Butter

 Dairy alternatives

  • Almond milk (unsweetened)
  • Hazelnut milk (unsweetened)
  • Cashew milk (unsweetened)
  • Coconut milk (full fat)
  • Oat, hemp, rice milks (unsweetened)
  • Coconut oil (for butter)
  • Coconut yoghurt
  • Nutritional yeast flakes

(for cheese)

  • Organic soy milk and yoghurt

 Nuts & Seeds

  • Coconut
  • Almonds
  • Brazils
  • Hazelnuts
  • Cashews
  • Macademias
  • Walnuts
  • Pecans
  • Pine nuts
  • Nut butter (not peanut)
  • Sesame seeds
  • Sunflower seeds
  • Pumpkin seeds
  • Hemp seeds
  • Chia seeds
  • Flaxseeds (or linseeds)

 Fruits

All fruits, including:

  • Avocado
  • Apples
  • Apricots
  • Bananas
  • Berries
  • Cherries
  • Citrus
  • Cranberries
  • Kiwi
  • Nectarine
  • Orange
  • Peach
  • Pears
  • Pomegranate

Avoid dried fruits, fruit juice and other fruit products. Look for sulphur free dried fruits.

Grains & Pulses

  • Amaranth
  • Buckwheat
  • Millet
  • Gluten free oats
  • Quinoa
  • Rice (brown or wild)
  • Chickpeas, beans, or lentils
  • Hummus or other bean dips
  • Gluten free pasta (brown rice, chickpea)
  • Gluten free noodles (rice, soba/buckwheat, zero noodles)

Flours:

  • Almond
  • Coconut
  • Rice
  • Tapioca
  • Buckwheat.

 

It is easy to get stuck in habits of buying the same food.

What can you try this week?

In the 8-week gut healing hormone balancing program we cover this and so much more.

If you are struggling with your symptoms and want to get to the root cause – book a call here

Love Trish

Elimination protocol gut healing trish tucker may

What Foods To Avoid For Bloating | Natural ways to get rid of belly bloating

Written by trish on . Posted in Gut Health.

If you are struggling with bloating, tiredness, sleep, cravings and achy joints you may be eating food every day that is causing your symptoms.

Hormone disrupting foods that will impact your gut health. They can cause bloating, inflammation and chronic tiredness.

Here is a list of some of the foods to avoid. You may want to take time to eliminate some or all and see if you notice any difference in your symptoms.

Sugars: white and brown, commercial honey, corn syrup, fructose, dextrose, maltose, maltodextrin – are all concentrated sugar.

Sugary foods: jams, jellies, fruit in syrup, desserts, fruit yoghurts, soft drinks, cordials, sweets, milk chocolate and fruit juice, biscuits, cakes and pastries.

White flours, breads, pasta, rice and pastries: refining flour means that essential nutrients and fibre are removed leaving very little but high glycaemic starch behind.

Processed vegetable oils found in margarines and spreads, salad dressings, ready meals, readymade stocks and gravies, packaged foods – check the label for vegetable oil, sunflower oil, safflower oil, soybean oil.

Breakfast cereals: most commercial breakfast cereals are made with refined grains with added sugar and salt. This also includes cereal bars, even if labelled ‘healthy’.

Gluten grains: wheat, barley, rye, spelt. Replace with gluten free oats, quinoa, brown/wild rice, buckwheat, rice flour, almond flour, coconut flour, and other gluten free flours.

Corn: corn and corn-based products are from the grains family and can cause digestive discomfort.

Processed meats: salami, sausages, bacon, ham, luncheon meats – source of preservatives, salt and other additives. (Organic bacon from free range pigs is allowed).

Nonorganic meat: non-organic, intensively farmed beef, pork, chicken, lamb. Farmed fish: many salmon and tuna sources are intensively farmed. They are often higher in mercury and have much lower levels of nutrients due to their artificial diet. Look for wild and line-caught varieties

Alcohol: alcohol can put a strain on the liver and digestive tract, and it can also deplete essential vitamins. Limit or avoid altogether.

Nonorganic Dairy: nonorganic milk, cheese, cottage cheese, cream cheese, flavoured yoghurts.

Please watch this video series in the Thriving Gut Health free Facebook Group and on my You Tube channel. Subscribe while you are there so you can keep up to date with future videos.

Over 5 days I guide you through an elimination protocol so you can work out the foods that may be causing your symptoms.

If you want to fast track your results, book a call to find out about how comprehensive stool and hormone tests can help identify the root cause of your symptoms.

I offer a free ½ hr call to talk about the comprehensive stool and hormone tests I use to help guide your treatment plan.

Join the Free FB group here

Watch on YouTube here

Cup of Ginger, Lemon, Garlic and Hot water

Why clean and support the liver

Written by trish on . Posted in Hormone Health.

Your liver is one of the largest organs in your body. It helps remove waste and handles various nutrients and medicines.

It’s suggested that a liver cleanse can help keep your body running smoothly, purge toxins and keep the cells young.

If you are struggling with belly bloat, tiredness, hot flushes, night sweats, headaches, bloating, abdominal cramps, constipation please consider doing a liver cleanse and gut healing program.

If you could discover the real reason for ongoing digestive issues would you be into that?

Consider all the elimination pathways especially the liver. We can do to a lot to improve the way the liver works. Eliminate toxic foods, processed beige foods including wheat based, environmental toxins, too much alcohol and stress.

Click here to listen to my interview with Neil Fellowes of the Total Wellness Club where I discuss the benefits of a liver cleanse and how you can do it.

The gut and it’s Flora plus the function of the liver are the most important factors in human health and the balancing of the hormones, especially for women entering the peri-menopause.

Imagine kissing…

food allergies

constipation

leaky gut

toxic pounds

cellulite

brain fog

and adrenal fatigue

goodbye forever.

 

Give me 8 weeks and I’ll help you get there…and then some.

Introducing the 8-Week Time To Nourish, Happy Gut and Hormone Balancing program—the program designed to help you rehabilitate your gut, balance the hormones and reclaim the life you deserve.

Click here for more info https://trishtuckermay.com/8-week-feeling-fabulous-gut-healing-program/

If you would like to go deeper right now and support your liver, gut and hormones consider this 8 week program. The good news is that you’re in the right place to get the support you need.

You may be confused, overwhelmed and frustrated and you’re looking for reliable quality advice and support to help you feel better.

With the happy gut and hormone healing program cooking and eating healthily has never been easier!

The recipes are clear and easy to follow and use readily available ingredients that won’t break the bank.

Flourish and thrive – new wellness rituals for happy gut and balanced hormones.

Your happy gut and balanced hormones starts right here.

Rituals to ignite a happy liver and balanced hormones:

Step by step support for the liver

  1. Get castor oil packing is wonderful for the liver area – RHS rib cage
  2. Apple cider vinegar 1 cap in water before each meal
  3. 2 teaspoon psyllium husk in water each morning is great for bowel support
  4. Liver flush at night

Ingredients:

Juice of 1 lemon

8 fl oz water

1 tbsp organic olive oil

1 chunk of ginger root

Evening meal should be lighter and no later than 6pm

Take between 10-11pm immediately before going to bed

Over the 5 days aim to increase to 4 tbsp of olive oil and 4 cloves of garlic (increase ginger if required)

Additional considerations:

  • Apple and pear skins – pectin binds to toxins and keep including in the diet.
  • Cooked Onions,  turnips, black and red radishes are antiparasitic and stimulate bile flow also shallots, parsley, watercress, capers, Jerusalem artichoke, leeks
  • Pumpkin seeds; incorporate 3 handfuls daily and add to breakfast, salads, casseroles, smoothies very good.
  • Observe your individual in food mood poop diary
  • Before treatments and cleanses, it is important to open up the 7 channels of elimination – Bowel, Liver, Kidneys, Lungs, Skin, Lymphatic system, and Blood

By unblocking the liver and gall bladder, the body’s 60-100 trillion cells will be able to “breathe” more oxygen, receive more nutrients, eliminate their metabolic waste products more efficiently, and maintain perfect communication links with the nervous system, endocrine system and all other parts of the body.

Additional support for the Lungs

  • Exercise and breathing exercises.
  • Changing the quality of your air
  • Salt pipes – the diffusive action of salt; negative ions and salt it will displace fluids that will sit in the lungs.
  • Inhalation of essential oils – eucalyptus, frankincense, sage, thyme

Here is what Kate said about the 8 week program.

I am 46 yrs old and have all symptoms of Anxiety, depression, panic attacks and heart palpatations, sweats and hot flushes. I was so overwhelmed and scared, had no idea what was happening to me until I started your program. I am going to start a daily diary and watch my food intake.

I have already starting doing daily breathing exercises and meditation which helps so much when I go into a state of panic as well as focussing on something that takes my mind away from whatever is happening to me. I find that your down to earth, calming information and wisdom is very good and just what I needed. The checklists and meal plans made it very easy.  Well done Trish, keep going for us ladies.

It is not too late to join – we start next week.

 

#Nutritionist #Gloucestershire