Tag: Nutritionist

Meet Olivia: Her Journey Through the 8-Week Gut Transformation Programme

Written by trish on October 20, 2024. Posted in Gut Health, Hormone Health.

Let’s talk about Olivia—one incredible woman who’s currently going through my 8-week gut transformation programme. Here’s the thing though: Olivia is four months in and still going strong, which is completely normal and absolutely okay! This programme is self-paced, meaning everyone’s journey is unique, and it’s all about progress, not perfection. No one’s on a timer here.

For Olivia, it’s been a game-changer. She’s 8kg lighter, but more importantly, she feels healthier than ever.

Olivia’s Story: More Than Just Weight Loss

Olivia, like many women in their 40s and 50s, is navigating the rollercoaster that is peri-menopause. Along with that, she’s on HRT (Hormone Replacement Therapy), which has been helpful for many aspects of her health. However, despite the HRT, she was still battling some frustrating symptoms:

Belly bloat that just wouldn’t quit
Poor quality of sleep (those 3 a.m. wake-ups are no fun)
And a fair share of anxiety and mood swings

That’s when she decided to give my Gut Transformation Programme a go. Fast-forward four months, and Olivia’s results are amazing—she feels nourished, not deprived, and is well on her way to a healthier, happier version of herself.

It’s Not a Race—It’s a Journey!

Here’s the beautiful thing about this programme: it’s designed to be self-paced. Olivia’s journey is a perfect example of why that flexibility matters. Some people might breeze through the programme in eight weeks, while others, like Olivia, take more time—and that’s completely okay! The goal is steady, lasting progress, not a quick fix. After all, real transformation takes time.

Hear from Olivia herself as she shares her journey…you’ll love it!

How The Programme Works (And Why It’s So Life-Changing!)

This isn’t just a standard gut health programme; it’s a whole new approach to supporting your body through peri-menopause and beyond. The programme provides a toolkit for better digestion, energy, and sleep, with the flexibility to fit your life and your schedule.

Here’s what you’ll get when you dive in:

Recipes your whole family will love (goodbye boring meals!)
A sense of community—you’re not alone in this!
Expert guidance on gut health, from someone who’s been through it herself
Weekly videos full of digestible (pun intended!) info on how to support your gut
Shopping lists and meal plans to take the stress out of planning
Step-by-step guides for everything from detoxing to lifestyle adjustments

Olivia loves that she can take things at her own pace. Some weeks, she dives into the videos and implements new changes, while other weeks, she revisits old lessons to really cement those healthier habits. It’s all about flexibility—there’s no one-size-fits-all here.

The Key to Gut Health Success? Patience and Self-Love

For women going through peri-menopause, there are unique challenges when it comes to gut health. Hormonal shifts can wreak havoc on digestion, sleep, and mood, but the right support makes all the difference. Olivia’s experiencing this firsthand. While her HRT helps balance hormones, the programme is addressing her gut health, reducing her bloat, and calming her anxiety.

Gut healing isn’t just about a temporary diet—this is about making lasting, sustainable changes. That’s why this programme focuses on long-term health benefits, teaching habits and practices that extend well beyond the initial eight weeks.

Why You Should Check Out the Programme for Yourself?

So, if you’re in Olivia’s shoes—struggling with belly bloat, fatigue, mood swings, or just not feeling your best—this programme could be exactly what you need. Whether you’re dealing with the ups and downs of peri-menopause, on HRT, or just seeking better overall health, this self-paced journey gives you the tools to feel your best at your own speed.

And the best part? You’re never alone. There’s a community of women just like you, supporting one another through every step. Plus, with expert guidance and easy-to-follow steps, you’ll have everything you need to kickstart your journey to better gut health.

Ready to Start Your Own Transformation?

Just like Olivia, you don’t have to rush this. Your health is worth taking the time. So, why not give it a go and see what amazing changes you can make? Head over to learn more about the programme, and take that first step towards a healthier gut, better sleep, and more energy.

Because if Olivia can do it, so can you!

Learn more about this life changing programme here!

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

Written by trish on May 9, 2024. 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

Top Tips To help you with emotional eating.

Written by trish on July 18, 2022. 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/

The Best Food to Support Hormones – Blueberries

Written by trish on June 13, 2022. Posted in Hormone Health.

Blueberries are flowering indigo-coloured berries that are sweet, long-lasting, and versatile. They are a great way to jazz up salads, smoothies, yogurt, and gluten-free pancakes, cupcakes, or waffles. Not only are they tasty and easy to snack on, but they are powerhouse superfoods with a wide range of benefits. Here are just a few.

High in nutrition

Blueberries are very nutritious. A cup contains four grams of fiber, 36% of your daily value (DV) of vitamin K, 24% DV of vitamin C, 25% DV of manganese and 15 grams of healthy carbohydrates.

Low in calories

Although they are high in nutrition, they are low in calories. One serving of 148 grams of blueberries only contains 84 calories.

King of anti-oxidants

Blueberries are often referred to as the king of antioxidants. They contain a high number of flavonoids that reduce the risk of various types of diseases and illnesses like cancer and heart problems.

Promote anti-aging

Daily consumption of blueberries reduces the risk of DNA damage and the development of anti-aging symptoms.

Fight various diseases and illnesses

Blueberries can help reduce cholesterol, lower blood pressure and improve your memory and other brain activities.

Workout partner

Blueberries are great for restoring and repairing muscle damage after hard workout sessions. Add a handful of them to your post-workout protein shake or smoothie.

Help in losing weight

The fiber in blueberries helps you feel full, satiates cravings, and provides you with loads of long-lasting energy. Whip up a smoothie or throw them into some Greek yogurt to help keep your snacking healthy.

Healthy digestion

Having a handful of blueberries as a dessert after your meal will help to improve your digestion and will save your body from disturbing illnesses like constipation.

Promote clear and glowing skin

Blueberries promote clear skin. The high levels of vitamin C help reduce the damages of smoke, pollution and built up makeup. Try a blueberry facemask at home to help your skin regain its glow.

Have luscious locks

The vitamins and nutrients in blueberries can help restore the lustre and shine of your hair. You can even crush a handful of blueberries and add them to your hair oil as a hair mask. Apply, let sit for a few minutes, and rinse. Your hair will feel amazing.

You are strong when your bones are strong

Blueberries contain magnesium, calcium, iron, and phosphorus that promote strong, healthy bones. Daily consumption of a handful of blueberries may help repair damaged bones and reduce the risk of osteoporosis.

If you would like to learn more about my Hormone Balancing Package including DUTCH TEST and Happy Menopause Package click here

Yours in health and wellness,

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. [email protected]

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