Gloucestershire Archives - Trish Tucker May

Foods to Help You Sleep

Written by trish on July 7, 2020. Posted in Gut Health.

Sleep 7 –9 hours a night is the recommendation to not just function, but to thrive in your life. You probably already know those nights that you barely get any sleep because:

#1: you couldn’t shut your mind

#2: had the list of to-dos running through it

#3: had to get work done

#4: your kids kept you up

So, you could hardly focus on anything. Because SLEEP – just didn’t happen!

A Harvard study claimed, “lack of adequate sleep can affect judgment, mood, ability to learn and retain information, and may increase the risk of serious accidents and injury.” The report also mentioned that sleep deprivation could lead to health problems and even early mortality. Wow! We need some sleep, like NOW!

If you’ve been wishing for just ONE night of sleep? What if you could have plenty of those nights? Wouldn’t that just be AMAZING?

Sleep has a huge impact on your hormones.

The vital sleep hormones are cortisol and melatonin

Sleep is a 24-hour cycle, not just something that happens when you go to bed. In the morning, your body makes cortisol to wake you up. In the evening it makes melatonin to make you sleepy. Hormonal factors that influence sleep can include making too much cortisol, making cortisol at the wrong times of day, and not making enough melatonin.

Serotonin also influences sleep

A healthy sleep cycle includes anchoring both cortisol and melatonin, so that you are awake and alert when you should be, and tired when you should be.

Sleep is when we repair cells – the heart of the immune system.

Reducing cortisol during the day and evening with diet, stress management and essential oils

Set a bedtime routine, including using essential oils to support the production of serotonin. Your wish may be answered right here! Adding blends of oils including roman chamomile, lavender and ylang ylang is a beautiful way to support a restful night sleep.

Try adding the following foods to your diet, especially if you find yourself tossing and turning at night, counting sheep to get a little shut eye.

Chamomile

Chamomile is commonly known as a mild tranquilizer or sleep inducer. It has calming effects that may decrease anxiety and initiate sleep. Some chamomile tea can be a great idea before heading to bed to unwind, relax and de-stress. Roman chamomile essential oil in your diffuser or in the bath will help you de-stress and will also help with the production of serotonin.

Pistachios

Pistachios are not only tasty, but they are a jackpot for sleep. They are jampacked with magnesium, protein, and vitamin B6, which have a major role in inducing sleep. Consuming a healthy amount of pistachios before going to bed will knock you out like nothing else. You can eat them raw or add them to a glass of warm milk. However, more than one ounce of pistachios will have a reverse effect on your body; eat in moderation to avoid exacerbating your sleep issues.

Kiwi

Kiwis contain serotonin, a brain chemical that helps regulate your sleep cycle. Many people actually take serotonin supplements to help with sleep, but wouldn’t you rather eat something that tastes delicious to get the same effect? Not only do kiwis contain serotonin, but they also may boost your sleep abilities due to their levels of vitamin C and carotenoids which reduce inflammation. When I feel that I may not be able to sleep at night, I eat 2 kiwi and they usually do the job.

Tart cherry juice

Tart cherry juice contains high levels of melatonin that regulate your internal clock and send signals for your body to get ready to sleep. Clients who drank tart cherry juice increased their sleep time by 90 minutes!

Bananas

This fruit is a powerhouse of magnesium and potassium, which serve as natural sleep aids for your body. If you are feeling wide awake late into the night, try a banana to get yourself to sleep. You can even whip yourself up a thick sugar-free banana smoothie before you go to bed. Bananas are high-glycaemic fruits, so try adding in some protein or good fat with your smoothie so sugar levels don’t skyrocket into the night. Some of my favourites are coconut oil or almond butter, but you get to pick!

Walnuts

Walnuts contain tryptophan, which helps produce melatonin and serotonin in the body and improve the quality of our sleep by regulating the sleep cycles. Walnuts contain their own source of melatonin, which may help you fall asleep faster.

Pumpkin seeds

A cup of roasted pumpkin seeds contains around 649 mg of magnesium, which is nearly double the daily recommendation of the National Health Institute. Magnesium supports deep, restorative sleep by maintaining healthy levels of GABA (a neurotransmitter that promotes sleep). Magnesium deficiencies are associated with heightened stress and anxiety, which of course lead to less sleep, so these pumpkin seeds have many benefits.

If you’ve been searching for the magical solution to get more sleep, no need to keep searching. Try to avoid the over-the-counter sleep aid and add these foods to your bedtime routine to get your body on the right path to sound sleep!

If you would like to try my best essential oils for sleep, email me here and I will be happy to send you the blissful night sleep blend. trish@trishtuckermay.com

Yours in health and wellness,

Trish

8 Foods to Give You Energy

Written by trish on June 30, 2020. Posted in Gut Health.

You need loads of energy to get through your day. When you feel like slacking or low on energy, you most likely need to get some nutrient-dense foods in your system. Here are some foods that will give you a quick boost of lasting energy without the crash.

Oats:

Oats are one of the easiest and most delicious and versatile ingredients ever. Oats contain the healthy type of carbs that are a great source of energy. They help metabolize the energy in your body by providing nutrients like vitamin B, thiamine, folate and niacin. Oatmeal is personalized energy! You can throw in whatever ingredients you like. Soaking oats overnight make them easy to digest.

To enjoy a warm bowl of delicious oatmeal, try this recipe:

Boil two scoops of oatmeal in a pinch of salt, a cup of water, and two tablespoons of peanut butter. Cook until the water is absorbed and it looks a little soupy. You can even sprinkle some black pepper on the top for additional taste and seasoning.

Eggs:

Eggs can provide 30% of the protein your body requires and help strengthen and build your muscles. You can use eggs however you like. You can make an omelet, scramble them up, or simply hard-boil them. Having protein and fat at every meal can help you feel fuller for longer. Be fussy about the quality of your eggs. Happy free range hens will lay eggs that have great nutritional value then caged hens.

Yogurt:

Yogurt may be an easy thing to snack on, but it also provides your body with an incredible amount of energy. It’s milk, lactose, and low sugar levels are responsible for the energy, and the protein helps slow food digestion so you can store the energy for a longer period of time. Adding ½ teaspoon of cayenne pepper and one drop of DoTERRA lemon oil is a great way to fire up your digestion.

Shrimp:

Shrimp is rich in vitamin B12 and very low in calories. Vitamin B12 helps your body produce energy at a much faster rate. Shrimp also contains omega 3 fatty acids, which help boost your mood and your energy levels. If you are vegan, you can obtain B12 by brewing your own kombucha or fermenting sauerkraut. If you have a look on my website and Fb page I share how to make these.

5. Hummus:

This Mediterranean dish is made from various herbs, spices, and chickpeas. It also contains olive oil, lemon juice, and sesame seed paste. These ingredients provide the nutrients and healthy carbs needed to help our bodies produce energy. They also contain healthy fats and protein, which means that you will be able to store that energy for a longer period. Soaking chickpeas in water and 2 spoons of apple cider vinegar will help remove phytic acid and make them easier to digest.

Strawberry:

Strawberries contain natural fructose, which gives you a quick yet sustainable boost of energy. You eat them raw or add them to your oatmeal, acai bowls or smoothies.

Spinach:

Mitochondria are the powerhouse of cells. Spinach contains nitrates that are responsible for improving the efficiency of mitochondria, helping provide energy to your cells.

Bananas:

Bananas not only provide your body with energy but also help in storing it. They make a perfect snack before you head to the gym.

Try adding some of these foods to your diet to boost your energy levels and power up your body’s performance!

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

Yours in health and wellness,

Trish Tucker May

The Best 8 Foods to Balance Blood Sugar

Written by trish on June 18, 2020. Posted in Hormone Health.

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:

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.

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.

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.

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.

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.

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.

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.

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

Tag: Gloucestershire

Foods to Help You Sleep

8 Foods to Give You Energy

The Best 8 Foods to Balance Blood Sugar