Trish Tucker May Nutrition

07/05/2026

Save this recipe for when you want something quick, filling and supportive for your energy without ending up reaching for sugar later in the day.

🍠 Stuffed Sweet Potatoes with Herby Cottage Cheese

Ingredients
- 2 sweet potatoes
- 200g cottage cheese
- Handful of cherry tomatoes
- Spring onions
- Fresh chives or parsley
- Olive oil
- Pumpkin seeds
- Sea salt and black pepper

Method

- Bake the sweet potatoes at 200°C until soft (around 40–45 minutes).
- Mix cottage cheese with chopped herbs, spring onion, salt and pepper.
- Slice open the sweet potatoes and fill with the herby cottage cheese mixture.
- Top with tomatoes, pumpkin seeds and a drizzle of olive oil.

Why this works so well:

Sweet potatoes provide slow-release energy which helps support blood sugar balance.

Cottage cheese is high in protein which can help keep you fuller for longer and support hormones and energy.

Pumpkin seeds are rich in magnesium and zinc, both important for women’s health and nervous system support.

Simple food really can make such a difference when it comes to how you feel day to day 💛

29/04/2026

I was thinking this morning about how many women I speak to who are absolutely exhausted… but still pushing through.

Still showing up for work.
Still looking after everyone else.
Still trying to eat well and do the right things.

And yet underneath it all, they don’t really feel like themselves anymore.

I think so many women over 40 become very good at coping.

Until one day the body starts whispering… “I can’t keep doing things this way.”

That can look like bloating.
Poor sleep.
Feeling anxious for no obvious reason.
Feeling emotionally overwhelmed by things you used to handle fine.

Not because you’re weak or doing something wrong.

But because your body is asking for support in a different way now.

Honestly, this is a huge part of why I’m so passionate about the work I do. Helping women reconnect with what their body is actually trying to say instead of constantly fighting against it.

And I know so many of you will relate to that 💛

27/04/2026

It’s Monday… a new week, a chance to reset and keep things simple.

This is one of those recipes that works really well when you want something quick, nourishing and supportive without overthinking it.

🍳 Courgette & Feta Frittata

💙Ingredients

- Eggs
- Courgette
- Red onion
- Feta cheese
- Spinach
- Olive oil
- Fresh herbs (parsley or basil)
- Sea salt and black pepper

💙How to make it

- Lightly sauté courgette and red onion in olive oil until soft.
- Add spinach and let it wilt down.
- Whisk eggs with salt and pepper, pour over the vegetables and crumble feta on top.
- Cook gently on the hob, then finish under the grill until set.

💙Why this works

Eggs are a great source of protein to support energy and hormone balance.

Healthy fats help keep blood sugar steady, which is key for mood, focus and cravings.

It’s also easy on digestion and perfect for busy weeks.

Simple meals like this are often where the biggest shifts start to happen.

And a little note… I’ve been working on something behind the scenes that brings all of this together in a much more structured, step-by-step way.

I’m really looking forward to sharing it with you soon.

13/04/2026

Starting the week with something quick, balanced and really supportive for hormones and energy.

This is ideal if you want something that keeps you full, focused and avoids that mid-afternoon crash.

🥗 Turkey, Quinoa & Roasted Veg Bowl

Ingredients
- Turkey mince or cooked turkey
- Quinoa
- Courgette
- Red pepper
- Red onion
- Olive oil
- Mixed herbs
- Rocket or spinach
- Lemon juice
- Pumpkin seeds

💙How to make it
Roast courgette, red pepper and onion with olive oil and herbs until soft.

Cook quinoa according to packet instructions.

Pan cook the turkey with a little olive oil and seasoning.

Layer everything into a bowl with fresh greens, then finish with lemon juice and pumpkin seeds.

💙Why this works
This meal is all about blood sugar balance, which is key for hormone health.

Turkey provides protein to keep you full and support muscle and metabolism.

Quinoa gives slow-release energy to avoid dips.

Fibre from vegetables supports gut health and hormone detox pathways.

It’s the kind of meal that helps you feel steady, energised and clear headed as you move through your day.

Simple, but very effective.

11/04/2026

This message landed in my inbox recently…

“My mum is keeping it up and doing really well and feeling pretty good. So grateful to you for the work that you have done with her ✨🙏”

And honestly, this is why I do what I do.

Because when things start to click, when the body begins to feel better, it doesn’t just impact one person… it ripples out into
families, into daily life, into how someone feels in themselves again.

It’s never just about food.

It’s about energy.
Confidence.
Feeling comfortable in your body again.

This is also why I’m so excited about what I’ve been working on behind the scenes.

Something that brings everything together in a much more supported, structured way for women navigating this stage of life.

If you’d like to follow along and be the first to hear more, comment READY below - I’d love to share it with you.

07/04/2026

If you’ve hit your 40s and feel like what used to work… just doesn’t anymore, you’re not imagining it.

💙The food that once helped with weight now doesn’t shift anything.
💙Your digestion feels more sensitive.
💙Sleep is lighter.
💙Stress hits harder.

And it can feel frustrating when you’re doing all the “right” things.

But here’s what’s often missing from the conversation…

It’s not just about food.

Your gut, hormones, blood sugar and nervous system are all connected.

If one is out, the others will feel it.

Which is why focusing on just one piece (like diet alone) can leave you feeling stuck.

When we start supporting the body as a whole, everything begins to make more sense.

And more importantly… things start to shift. I'm working on something that helps to bring all of that together...more details soon!

31/03/2026

Ever walk into a room and forget why you went in there…

Then remember 3 hours later?

Or feel completely on top of things one day…
and the next day everything feels overwhelming?

This is something so many women over 40 are noticing more.

It’s not random.
And it’s not you “losing it”.

For a lot of women, this is where ADHD-type traits start to become more obvious.

Not because they’ve suddenly appeared, but because your brain is no longer being supported in the same way hormonally.

I’m curious… what’s your “this is happening more lately” moment?

28/03/2026

If you’re looking for something simple to support your hormones, this is a lovely one to try.

Balanced meals don’t need to be complicated. In fact, some of the most effective meals for hormone health are the ones that combine good quality protein, healthy fats and fibre.

🥗 Warm Salmon, Avocado and Lentil Bowl

Ingredients
- Cooked lentils
- Fresh salmon fillet
- Avocado
- Spinach or rocket
- Olive oil
- Lemon juice
- Pumpkin seeds
- Sea salt and black pepper

How to make it

-Cook the salmon simply with a little olive oil, salt and pepper.
- Warm the lentils gently and place into a bowl with your greens.
- Flake the salmon on top and add sliced avocado.
- Finish with pumpkin seeds, a drizzle of olive oil and fresh lemon juice.

Why this supports your hormones

-Salmon is rich in omega 3 fats, which help reduce inflammation and support hormone balance.

- Lentils provide fibre, which is key for gut health and oestrogen regulation.

- Healthy fats from avocado help keep blood sugar stable, which is essential for energy, mood and hormone health.

This is the kind of meal that keeps you feeling steady, nourished and satisfied without overthinking it.

Sometimes consistency with simple meals like this is where the real change happens.

26/03/2026

One of the biggest misconceptions I see when it comes to ADHD in women over 40 is this:

“I would have known by now.”

But that’s often not the case.

Many women have spent decades coping extremely well.

- You built routines.
- You became organised (sometimes overly so).
- You pushed yourself to stay on top of everything.
- You became the one others rely on.

From the outside, it looked like you had it all together.

But underneath, it may have felt like:

- Constant mental juggling
- Overthinking everything
- Feeling easily overwhelmed
- Needing everything to be “just right” to cope

Then your 40s arrive… and something shifts.

The same strategies don’t seem to work anymore.

Tasks feel heavier.
Focus becomes harder.
You feel more scattered or emotionally reactive.

This is where many women start questioning themselves.

But it’s not a personal failing.

Hormonal changes, particularly around oestrogen and dopamine, can reduce your brain’s ability to regulate focus, motivation and emotional responses in the same way it used to.

So what you’re noticing now may not be “new”…

It may simply be something that is no longer being held together by old coping strategies.

Understanding this can be incredibly freeing.

Because it shifts the question from:
“What’s wrong with me?”

To:
“What support does my brain and body need now?”

And that’s where the right kind of support can make all the difference.

22/03/2026

Ladies, if you’ve started noticing ADHD symptoms in your 40s..... found yourself wondering…

💛Do I actually have ADHD?
💛Why is this showing up now?
💛Do I need to do anything about it?

You are not alone.

This is something I’m seeing more and more, and it can feel confusing when these traits seem to appear or intensify out of nowhere.

I think it’s really important we talk about it rather than ignore it, which is exactly why I’ve written today’s blog.

If this resonates with you, I’d love to know… what traits are you noticing, and how are they affecting your daily life?

You’re very welcome to comment below or message me privately 💛

Many women begin to notice ADHD symptoms in perimenopause, including changes in focus, memory and emotional regulation. Common experiences include: For some, these symptoms raise an important and often confusing question: “Do I have ADHD, or is this related to menopause?” Understanding why these...

19/03/2026

One of the most powerful things you can do for your gut is also one of the simplest.

Support it with the right foods.

Bone broth is something I come back to time and time again with clients, especially when digestion feels off, bloating is present or the body needs gentle nourishment.

Here’s why it works so well.

When simmered, bones release nutrients like collagen, gelatin and amino acids. These help support the gut lining, which is important for reducing irritation and improving digestion.

Adding ingredients like turmeric and ginger takes it a step further.

Turmeric is known for its anti inflammatory properties, helping to calm the gut and reduce internal inflammation.

Ginger supports digestion and can ease bloating and nausea.

Together, this creates a simple but powerful base for gut healing.

🥣 Turmeric Chicken Bone Broth

Ingredients
- Brown onion
- Carrot
- Celery
- Fresh turmeric
- Fresh ginger (optional)
- Bay leaf
- Black peppercorns
- Chicken wings
- Filtered water
- Sea salt

Simmer everything gently for a couple of hours to allow the nutrients to be released into the broth.

This is the kind of nourishment that works quietly in the background.

Sometimes it is these small, consistent habits that make the biggest difference to how your gut feels.