Tag: Blood Sugar

Tips to Help You Lose Weight over 40

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

How to Know if Your Blood Sugar is Stable?

What are the tell-tale signs that you need to work on your blood sugar?

Do you have trouble falling asleep and drag yourself out of bed in the morning?

are you gaining weight and you don’t know why?

do you feel drained and tired all the time?

do you crave ice cream or salty crisps in the middle of the day, late at night or immediately after your evening meal?

Do you find your sunglasses in the freezer and your car keys in the bathroom?

If you answer yes, it could be because of your blood sugar balance.

Maintaining your blood sugar is important for your overall health. A stable blood sugar level helps you maintain a healthy weight, reduces your risk of diabetes, regulates your glucose levels, and can help increase your physical activity.

Here are some noticeable signs that your blood sugar needs attention.

  1. You suffer from any sort of inflammation.

Your blood sugar often spikes in response to the excess release of cortisol by your body and excess cortisol can cause inflammation. Excess sugar equals inflammation. If you suffer from any kind of body inflammation, your blood sugar needs attention.

  1. Your skin is troubled.

Acne, rashes, eczema are all forms of inflammation. When your body suffers from an injury or illness, it tries to protect itself; the same is true when your diet is not healthy. If you consume a lot of sugar, your body will react in the form of inflammation. Acne and rashes are an inflammatory response to poor microbiome health, which is often a result of unstable blood sugar.

  1. You feel sluggish and tired all the time

Excess sugar releases cortisol in your body that can lead to increased fatigue. When your blood sugar is not stable, you may feel lazy and sluggish. If you are enjoying stable levels of energy and are not easily tired by physical activity, you have a healthy blood sugar level.

  1. You crave sugar all the time.

Insatiable sugar cravings are a sign of an unstable blood sugar level. Occasional cravings are normal; everyone feels like scarfing up a whole tub of ice cream at some point or another. But, if satisfying that initial craving keeps you consuming sugar, there is a good chance your blood sugar is not stable.

  1. You can’t lose weight no matter what you do.

When your blood sugar level is stable, it is a lot easier to lose weight and maintain a healthy weight. An unstable blood sugar level makes it impossible.

  1. You need to urinate frequently.

A well-functioning bladder is a sign that your blood sugar level is normal. People with unstable blood sugar levels often suffer from a weak bladder and may feel the need to urinate more frequently than normal.

  1. You can’t quench your thirst.

People with stable blood sugar levels can easily quench their thirst after drinking water. Many people who have unstable blood sugar levels feel thirsty all the time and are not able to quench their thirst even after drinking water.

  1. You experience brain fog.

Another symptom of unstable blood sugar is brain fog, when your brain suddenly becomes fatigued, and it becomes hard for you to focus or concentrate. Healthy blood sugar levels can help promote sharp and extended periods of focus.

How to balance your blood sugar?

  1. Eat three meals per day and make sure you have fat and protein at each meal.
  2. Avoid snacking between meals. Allow at least 4 hours between your meals.
  3. Drink plenty of water. At least 2 litres to help hydrate your blood.
  4. Restrict your time eating window to 12 – 14 hours. There will be a sweet spot so try various times and see what works for you. Don’t eat late at night.

If you are unsure and worried about these symptoms and are not getting the support you need from your doctor, book a call with me. I can test your blood sugar, thyroid and hormones.

Get the support you need.

My next 8-week Time to Nourish program starts on the 18th January. It is £750 and there is an early bird price of £625 so to book now email trish@trishtuckermay.com or book a call

 

How to reduce sugar and feel fantastic

Sugar is nothing but empty calories, the calories that only make you gain weight and do not provide you with any benefits because they do not contain any nutrients. Cutting out sugar can be very hard, especially when you have a sweet tooth.

Here are my top tips to help you stop eating sugar.

  1. Start slow and take baby steps:

If you try to cut out all sugar from your diet at once, you will fail, because those cravings will come back with a vengeance. It will feel more like a punishment than an accomplishment. Instead of completely cutting out all sugar from your diet at one time, start controlling the amount of sugar you DO consume. For instance, if you take three teaspoons of sugar in your tea or coffee, try cutting back to two for one week, then down to one. For that sweet tooth, start by just cutting out chocolate and sweets before you abandon everything like baked desserts, or just save it for special occasions.

  1. Use sugar alternatives:

Instead of using sugar when you do want it, replace it with honey, agave nectar, or sugar alternatives like stevia.

  1. Challenge yourself:

Some people like to challenge themselves and love the feeling of accomplishment when they fulfil that challenge. If that, is you, try to challenge yourself to not to eat sugar for a week (or for a day, if you have a serious addiction) Gradually extend your time and celebrate each milestone.

  1. Try sugar-free gum:

When sweet cravings strike, grab a piece of sugar-free gum. This will keep you occupied and satisfy the need to chew on something. I am not a big fan of gum, but it can work well for some people.

  1. Choose fruits over desserts:

Fruits are a sweet and a healthy alternative to desserts. If you feel like having cake or a favourite dessert, then grab some blueberries or another sweet fruit. The natural sugars in the fruit will help curb those cravings.

  1. Know the benefits of quitting sugar:

There are so many benefits of cutting sugar that if you educate yourself on them or experience the negative side effects first-hand, you will cringe at just the thought of consuming sugar. When you cut out sugar, your cardiac health improves, your skin begins to glow, and your acne starts clearing up. Furthermore, cutting out sugar will boost your mood and you will stop feeling cranky, moody or tired all the time. Your memory will improve, and you may be able to lose the extra weight you always wanted to shed. You will balance your hormones and reduce the cortisol if you can manage your blood sugar levels.

  1. Add fennel seeds to your diet:

If you just can’t shake off your sugar addiction, try adding fennel seeds to your diet. You can either add them while cooking or you can chew them raw. Fennel seeds do not contain any sugar or empty calories, but they have a naturally sweet taste.

  1. Don’t start your day sweet:

According to a study by Brown, if you start your day by eating something sweet then you will crave sugar all day long. So, instead of having something sweet, have a savoury breakfast. Don’t even use the sugar alternatives in your breakfast.  Make sure you have plenty of fat and protein at each meal to help you combat cravings and feel fuller for longer.

  1. Use essential oils to help reduce cravings. My favourite are grapefruit or fennel, one drop under the tongue or one drop in water will help your metabolism and reduce cravings. I only recommend the best oils from DoTERRA. If you would like to order, get in touch.

Sugar is an addiction, and it takes time, consistency, and determination to abandon it completely. Start small and take little steps toward removing it from your diet.

If you would like to learn more about my 8-week TIME TO NOURISH gut healing hormone balancing program, click here www.trishtuckermay.com

The program is designed to get you moving from sluggish, tired, bloated and accidentally overweight to feeling fantastic and full of energy.

If you would like me to help you get to the root cause of your problems let’s have a chat about the state-of-the-art testing, I provide so I can work out exactly what your body needs in terms of diet, lifestyle and supplements to rebalance itself.

Yours in health and wellness,

Trish Tucker May

How to Make Healthy Snacks to support your gut and balance your blood sugar and hormones.

Healthy Snacks

How to Make Healthy Snacks to support your gut and balance your blood sugar and hormones.

Our eating habits are greatly influenced our kitchen supplies and vice versa. By simply transforming our food choices, we can move in the right direction toward healthy eating. For example, removing junk food is a great first step; if you don’t store any junk food in your pantry, you will better be able to avoid the temptation to eat it. It is also imperative to make healthy choices while shopping at the grocery store or making your grocery list. Try shopping at whole or natural food markets to help make healthier choices easier.

It is important to make a conscious effort toward developing healthy eating habits to maintain your weight and for your overall well-being. Here are a few healthy vegan snacks and their ingredients to help you stock up your pantry and develop a healthier lifestyle for a happy life.

Here are snack ideas to support your gut, minimise bloating and to balance your blood sugars.

The idea is not to be snacking all day long but you really want three to five hour window between your main meals.

But if you feel frazzled and tired in the afternoon, the key would be to have fat and protein at every meal. Avoid biscuits cakes crisps chips and processed sugars.

The menopause cake: I recommend for ladies over the age of 40 to have a slice of this cake.

Having a smoothie in the morning containing fats and protein, and also half a teaspoon of cinnamon can really help with cravings and blood sugar.

Seeds:  sesame, hemp, sunflower, pumpkin seeds and I lightly roast these I drizzle them with cinnamon and a little bit of tamari. Good for when kids come home from school.

Walnuts and Brazil nuts very good for balancing blood sugars again good source of fat and protein. Very good for your hormones, and cognitive health. If you’re struggling with brain fog, memory loss then how small handful of walnuts or Brazil can be very beneficial.

Bitter leafy greens; pea shoots, bitter herbs like watercress, broccoli sprouts, baby kale and rocket for breakfast and lunch very good for balancing the blood sugar.

Oat cakes with nut butter is a good snack to help you balance blood sugars.

Frozen Grapes are an easy, refreshing summer snack.

Kale Chips. If you are craving something salty, try some kale chips.

Homemade granola naturally sweetened with the Medjool dates. Add some almond milk to a ½ cup of the cereal and you have a heavenly breakfast loaded with essential nutrients.

Smoothies are healthy, nourishing, filling snack packed with nutrients. You can make a green smoothie by adding green ingredients you love along with some nutritional superfoods and drink up for a great day ahead.

Baked Sweet Potato Fries. Craving fries? Baked sweet potato fries are oil-free fries that won’t harm your gut and are a delicious anytime snack.

Mixed Berries with Cinnamon. Mash up some of your favorite berries to your desired consistency and sprinkle with ground cinnamon. This bowl of goodness is loaded with antioxidants and easily satisfies your sweet tooth without sabotaging your gut health.

My favourite essential oil for managing cravings is called smart and sassy it is a combination of peppermint and grapefruit you can add 5 drops to an empty veggie cap and take daily which is an excellent way to manage blood sugar and reduce cravings. that essential oil is available on my website

Stock your pantry with the right items to ensure you are prepared when those snack cravings strike!

If you would like to learn more about 8-week gut healing program click here

Yours in health and wellness,

The Best Natural Way To Reduce Sugar Cravings

When your blood sugar is not balanced, your body stops functioning like it is supposed to. Medical supplements can be expensive, but there are some natural supplements for regulating blood sugar that are available at your local grocery store, if not right in your kitchen. If you have trouble managing your blood sugar, try adding some of these natural supplements to your diet and in your daily routine. You can eat many of them raw or add them to your food or smoothies.

  1. Cinnamon:

Cinnamon is made from the bark of Cinnamomum trees. It is a very popular spice that can help manage the body’s insulin and blood glucose levels. It contains a lot of antioxidants that help regulate blood sugar by enhancing your insulin sensitivity and slowing your stomach’s process of emptying after each meal. Cinnamon is easy to add to a lot of recipes including smoothies and caffeine substitutes such as chicory root.

  1. Ginseng:

Ginseng is a root with Chinese origins that is often used to manufacture organic and herbal medicines. The primary health use of ginseng is to help lower blood sugar levels. Consuming ginseng on a daily basis after each meal can help balance blood sugar levels. According to a study conducted by an Australian university, daily consumption of ginseng helped approximately 20% more patients with blood sugar issues as compared to those who took the placebo pills.

  1. Fenugreek seeds:

Fenugreek is an aromatic plant that can help regulate your blood sugar level by slowing down the process of digestion and carbohydrate absorption. Its abundance of amino acids can also stimulate the production of insulin in your body.  Fennel is also a great plant to add in the form of essential oil, add to salads or roasted is also delicious.

  1. Banaba Leaf Extract:

Banaba is a tree is found in the Asian tropical forests. The extract of its leaves has been found beneficial for regulating blood sugar levels. It contains corosolic acid, which assists your body in transforming the glucose in your blood into energy. People have seen drastic changes after consuming Banaba leaf extract daily for two weeks.

  1. The sun:

It is in common knowledge that the sun can provide our bones and body an abundance of vitamin D. This vitamin is nearly always found to be deficient in patients who are dealing with blood sugar issues. Ten to 15 minutes of exposure of vitamin D on a daily basis will assist your body in regulating your blood sugar and will help your body function on less insulin by improving insulin sensitivity in your body.

  1. Gymnema Sylvester:

Gymnema Sylvester is an herb found in the tropical forests of India. The leaves of this herb can help reduce absorption of glucose in your body and normalize your body’s blood sugar levels.

  1. Chromium supplement:

Chromium supplement daily is also beneficial for managing sugar cravings. I recommend 1 tablet at each meal for a month. Chromium supports the liver and is found in broccoli, liver, and brewers’ yeast.  We need it is small doses. It is an essential trace mineral that can improve insulin sensitivity and enhance protein, carbohydrate, and lipid metabolism.

  1. Adaptogens and medicinal mushrooms such as Lion’s Mane, Reishi and Cordyceps:

Adaptogens and medicinal mushrooms such as Lion’s Mane, Reishi and Cordyceps help you handle stress. They work to balance your hormones and have a balancing effect on something called the hypothalamic-pituitary-endocrine axis and assist the perfect harmony for a healthy mood, metabolism, energy, immune system, and sex drive.

Balanced blood sugar levels are important to your overall health, and some struggle more than others. In addition to small changes in your diet, try a few of these tips to help balance your blood sugar naturally!

If you would like to learn more about my 3 week or 8 week guided programs for peri-menopausal women with gut issues click here

Yours in health and wellness,

Trish Tucker May

 

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

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

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

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

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

Ketogenic Diet

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

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

Benefits of Ketogenic Diet

Weight loss

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

Balancing hormones

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

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

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

Boosted energy levels and mental performance

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

Appetite control

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

Blood Sugar Control

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

Epilepsy

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

Enhanced physical endurance

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

Foods to eat

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

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

Foods to avoid

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

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

How to tell if you are in ketosis?

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

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

What I recommend for healthy hormones and a happy gut.

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

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

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

 

Yours in health and wellness,

 

Trish Tucker May

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

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

Go into 2021 feeling energized, brighter and lighter. 

The Best 8 Foods to Balance Blood Sugar

Foods to Balance Blood Sugar

Balanced blood sugar levels are crucial to a healthy and prosperous life. Balanced blood sugar levels prevent disruption of your body’s functions and help your overall health. Here are a few foods to add to your diet to help balance your blood sugar:

  1. Greens:

You can never eat too many greens. For the best blood sugar benefits, go for nutrient-dense, low-carb greens like

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

spinach, kale, and broccoli. These greens are also very rich in protein and calcium, which help your body in multiple areas. You can toss these greens in salads with olive oil and chunks of salmon. Studies have shown that these three vegetables contribute to dramatic improvement in patients who are constantly battling with their blood sugar.

  1. Low fructose fruits:

Fruit is always a must, but for blood sugar-specific management, choose fruits that are low fructose, such as cantaloupe, raspberries, blueberries, kiwi, and blackberries. You can snack on them throughout the day, or toss them in your salad, smoothies, or acai bowls.

  1. Protein:

Protein is essential for slowing down glucose absorption in your body, which helps regulate your blood sugar levels. Add foods to your diet that are packed with protein, like wild salmon and other types of fish, beef and other types of lean meat, cottage cheese, Greek yogurt, and eggs. Make your diet interesting; try snack ideas like celery sticks dipped in all-natural peanut butter. This snack is rich in protein and only contains the good kind of fat. Remember everything in moderation, however. Too much protein actually can become sugar in your blood, creating a condition called gluconeogenesis; 40 to 70 grams of protein is enough for a day.

  1. Herbs and Spices:

Herbs and spices are natural supplements for balancing your blood sugar levels. They not only add flavour to your dishes, but they may also help your hormone’s lower your blood sugar. Some spices, like turmeric, contain anti-inflammatory properties, which help in balancing out your sugar.

  1. Low-calorie drinks:

Cut out sugary, high-calorie drinks from your diet. Add drinks like cinnamon tea, lemon water, and cucumber juice in your daily routine.

  1. Whole grain foods:

Whole grain foods that are also rich in protein, like millet and quinoa, provide and store energy without causing spikes in your blood sugar levels.

  1. Beans:

Beans are a good source of protein, low carb, and rich in fiber, all important factors in balancing your blood sugar. Hummus, lentils, and garbanzo beans are good examples and great dietary choices. Remember to soak them the night before to promote easier digestion.

  1. Nuts:

Nuts like almonds and walnuts contain healthy amounts of fiber, protein, and healthy fats, and are a low carb snack idea.

Try balancing your blood sugar the natural way by changing the way you eat. You’ll be amazed at the difference!

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

Yours in health and wellness,

 

Trish

 

Trish Tucker May

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