gut health – Trish Tucker May

Could Time Restricted Eating Be The Answer to Improved Gut and Hormone Health?

Written by trish on February 20, 2023. Posted in Blog, Gut Health, Hormones, Weight Loss.

Time-restricted eating, or TRE, is a type of intermittent fasting that involves eating only during a certain window of time each day.

Could it be the solution for your accidental weight gain and your gut health?

” Could Time Restricted Eating Be The Answer to Improved Gut and Hormone Health?”

While TRE isn’t a new concept, it’s been gaining traction as an effective weight-loss tool. I have been reading Gin Stephens’ Book Fast Feast Repeat and I am inspired.

Have you tried intermittent fasting?

Studies have found that time-restricted eating can lead to a significant reduction in body fat and waist circumference, as well as improved metabolic health markers like blood sugar and cholesterol levels.

Many clients are finding it an easy lifestyle to stick to. Ladies over 50 find it helpful in managing blood sugar and cravings

Why is time-restricted eating so effective for weight loss?

For starters, it limits the amount of time you have to eat each day, which can help reduce your overall calorie intake.

Additionally, TRE may also promote better eating habits by encouraging you to plan and prepare your meals in advance.

Finally, the act of fasting may also have an impact on weight loss.

Fasting triggers, the body to use stored fat for energy, which can help you burn calories more efficiently.

Fasting has also been linked to improved hormone balance, which can help regulate your appetite and reduce cravings.

Overall, time-restricted eating is a simple and effective way to lose weight.

But remember to pay attention to your body’s hunger cues and don’t overdo it.

Start off with shorter fasting windows and increase the time gradually as your body adjusts.

With a little bit of practice, you’ll be well on your way to a healthier, slimmer you!

If you are struggling with accidental weight gain and you think you might be in your perimenopause, please reach out to me for support.

I run an 8-week coaching programme to help get you started with TRE. This includes meal plans, recipes and accountability calls to help keep you on track and get you to your ideal weight.

Book a call here

What are the signs that you need a probiotic to support your gut?

Written by trish on February 7, 2023. Posted in Gut Health.

Probiotics are live microorganisms, typically bacteria, that are beneficial to the body’s digestive and are vital for a resilient immune system.

But how do you know if you need a probiotic?

Here are some signs that you may need to add a probiotic to your diet.

1. You’re having digestive issues. Gas, bloating, constipation, or diarrhoea, a probiotic may help improve your digestion.

2. You’re feeling fatigued. If you’re feeling more tired than usual, probiotics may be able to help.

3. You’re often sick. If you’re constantly getting sick and can’t seem to shake off the colds and flu, a probiotic may be able to help.

4. You’re taking antibiotics. They kill off both bad and good bacteria in the gut, so taking a probiotic can help replenish the good bacteria that’s been lost.

5. You’re under a lot of stress. Stress can have a major impact on your gut health, and probiotics may be able to help. Research shows that probiotics can help reduce stress-related gut symptoms such as abdominal pain and diarrhoea.

If you’re experiencing any of the above signs, let’s talk about adding a probiotic to your diet. Probiotics can be found in some foods such as yoghurt and kimchi, or you can take a probiotic supplement. Let me guide you to the best one for you.

Email: trish@trishtuckermay.com

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The top 9 things you can do for your gut health

Written by trish on November 30, 2022. Posted in Blog, Gut Health.

Get enough sleep. If you’re finding sleep difficult, the solution could lie in your digestive tract. Irregular sleeping patterns have been linked to gut health.
Avoid late-night snacks. Allow your digestive system to rest and repair. You will sleep better too.
Eat slowly and chew your food well. The first phase of digestion happens in the mouth. Slow down and chew.
Stay hydrated.
Lower your stress levels. Chronic high levels of stress are hard on your whole body, especially your gut and hormones.
Reduce alcohol and sugar. Did you know that cravings for sugar and booze can be a clear sign that gut health needs help? You will also sleep better if you reduce these.

7. Take a prebiotic, probiotic and digestive enzymes. Superfoods is my No 1 choice and features in all of my gut healing programmes

8. Check for food intolerances – we can test 200 different foods to check if they are causing bloating and gas

9. Change your diet and eat more vegetables. Avoid too many processed foods.

Do you need help with any of these?

Get in touch. Sometimes you need extra guidance and accountability. That is where I can help you.

Okay, you missed the enrolment for the 3-week belly bloat programme!

I have great news that this and the 8-week programme will soon be ready to do at your own pace.

You can also access the supplements I use in the programme at any time here

WHERE to start with your gut health

Written by trish on November 3, 2022. Posted in 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.

Easy steps to beat the belly bloat

Written by trish on September 7, 2022. Posted in Belly Bloating, Bloating, Blog, Women's 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.

Hydrate with 2 litres of water everyday but not while eating.
Avoid trigger foods especially processed wheat, alcohol and sugar. Keeping a food diary can help with understanding the foods that trigger your symptoms.
Chew your food well – slow down, sit down and just eat while eating – no watching, walking, driving or working.
Digest enzymes that betain HCL can help immensely – talk to me about the best supplements. I stock them here
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 July 18, 2022. Posted in addiction, Anxiety, Belly Bloating, Eat Clean, Energy, Hormones.

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/

6 Foods to Improve Gut Health

Written by trish on April 19, 2022. Posted in Blog, Gut Health, Women's Health.

Probiotics may be one of the most important groups of nutrients that improve the function of your intestine and other organs. However, many people are not familiar with the significance of incorporating a healthy dose of probiotics into their diet. Here are a few foods and drinks that provide your body with the probiotics it needs to function properly.

Yogurt

Yogurt is enriched with healthy bacteria that help improve the performance of your gut and boost its overall function. Probiotics facilitate the growth of healthy bacteria in your body, which prepares your body to fight against gut inflammation. Yogurt is an inexpensive, plentiful source of probiotics, but be sure to choose the most beneficial varieties. Organic and Greek yogurts contain a higher level of probiotics as compared to their non-organic counterparts. Avoid purchasing yogurt that is actually labeled as “probiotic.” The companies that claim to offer probiotic-laden yogurts tend to add corn syrup, excessive sugar, artificial sweetener, and dyes in their products to expand its shelf life. Also, this type of yogurt is frequently pasteurized, which ends up killing the probiotics in the yogurt.

Kefir

Kefir is a yogurt substitute that provides high levels of probiotics to help treat inflamed or leaky gut. It is produced by combining rice, sheep, goat, cow, or coconut milk with a gelatinous grain and fermented. The fermentation process expedites the growth of healthy bacteria. Kefir contains approximately 10-34 types of probiotics that can quickly soothe the symptoms of a leaky intestine.

Kombucha

Kombucha is a type of drink enriched with high levels of probiotics and is often recommended to patients who have been diagnosed with an inflammatory and leaky gut. Kombucha’s high level of Symbiotic Colony of Bacteria and Yeast (SCOBY) plays a vital role in improving the performance and functions of your gut. It is prepared by combining SCOBY with sugar extracts to sweeten the juice and initiate the fermentation responsible for the probiotic content.

When correctly prepared, kombucha provides a number of health benefits that can help improve the condition of your digestive system, increase your metabolism, and aid the function of the liver.

Miso

Miso is packed with probiotics that play a crucial role in improving the performance of your gut. Miso is prepared by combining fermented rye, barley, and beans with koji. It is often recommended by nutritionists and doctors for patients diagnosed with an inflamed gut.

Natto

Natto is prepared through the fermentation of soybeans. It has a strong flavor and a high presence of probiotics. Natto consists of Bacillus Subtilis, which plays a vital role in the improvement of your immune system, absorption of vitamin K2, and overall cardiovascular health. It also contains high quantities of nattokinase, which may help in cancer treatment.

If you would like to learn more about my 8-week program starting on the 4^th May click here

Yours in health and wellness,

Trish Tucker May

The benefits of Sauerkraut and how to prepare it

Written by trish on October 5, 2021. Posted in anti-inflammatory, antioxidant capacities, Belly Bloating, Bloating, Blog, Gut Health, Recipes, Vitamins.

While you can certainly make sauerkraut from red or white cabbage. Red cabbage has a strong concentration of anthocyanin polyphenols and 6 x more vitamin C.

This recipe has huge health benefits including anti-inflammatory and antioxidant capacities as well as being a powerful tonic for your gut.

Red Cabbage also more iron and vitamin A than white cabbage.

I love the combination. The colour is gorgeous.

It is especially beneficial in the treatment of ulcers and bloating.

A little bit every day is a great accompaniment to any meal.

Ingredients

1 head white cabbage

1 head red cabbage

– organic is better but if you can’t find it the fermentation process does help kill off any pesticides.

2 1/2 tablespoons grey Celtic salt or the best salt you can find. Use 1 Tablespoon salt for each 1 kg of cabbage

1 1/2 tablespoons juniper berries

1 tablespoon caraway seeds. These are optional. I have also used fennel seeds in the past.

Instructions

Prepare your fermentation vessel or glass jar. Make sure it is clean and sterile and the lid fits well. This will make enough for 4- 5 medium size glass jars. If you have a tray to sit your glass jars on once full, this will prevent the juices overflowing and staining your shelf.

Clean the cabbage – Begin by removing the outer leaves of the cabbage if a bit old. Wash to remove potential contaminants.

Slice the cabbage into fat ribbons about 1 cm wide. The end result seems to work better when cutting with a sharp knife rather than grating or using the food processor.

Keep the dense end of the cabbage -it makes a handy lid for the ferment to help keep the contents submerged under the juice.

Place in a large bowl and add salt and spices, juniper berries and caraway seeds. Toss, bash, pound and massage the sliced cabbage with the salt and let sit for 30 minutes or until it starts to sweat. The cabbage will be ready once you can squeeze juice and you begin to see a purple liquid at the bottom of the bowl.

Begin the process of filling your fermentation vessel or glass jar. Push down hard and compress out any air as you go.

Fill the jar but allow a small gap at the top as the contents will bubble when fermenting. Include any liquid at the bottom of the bowl.

Compress down hard using a pounder, rolling pin or your fist. You can place a weight on top of the cabbage to effectively submerge the contents of the jar. The dense end of the cabbage is very handy for this. Your goal is to have the liquid cover the cabbage completely to provide an anaerobic environment within which the fermentation can take place.

After several hours you may be able to press the contents down further. If the cabbage looks a little dry add some filtered water to the top and stir in gently. Make sure a nice seal is made around the edge to keep oxygen and other potential contaminants out.

After 3 days you will need to burp your ferment. Open the jar carefully and submerge any cabbage that has come to the top. If you need to add a little more liquid or a weight to keep the cabbage submerged this will help keep oxygen out and allow the anaerobic process to occur.

Wait impatiently – Let it sit for a minimum of 2-3 weeks. You can easily leave it for 6 weeks or even months if desired. It will simply become sharper and sourer over time. Once you have reached your desire level of taste you can keep it in the fridge or on your shelf for many months to come.

I recommend a small amount of sauerkraut each day. It goes well with salad, broth and veggies for breakfast or a bowl of rice and steamed veg.

Play around with the flavour you like. Be brave in experimenting with flavour. Fermenting is a combination of agitation and alchemy. Create magic in the kitchen and enjoy the benefits of this wonderful prebiotic for your gut.

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

Written by trish on September 21, 2021. Posted in Belly Bloating, Bloating, Blog, Energy, Gut Health, Hormones, Sleep, Stress, Tips, Women's 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 27^th 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

Tag: gut health

Do you suddenly feel hungry, stressed and overwhelmed?