Bounty Bar Bites Raw Treat Recipe

RAW BOUNTY BAR BITES RECIPE

15 / SEPTEMBER / 2021
SHEREE'S HEALTH DIARIES

Straight out of the Reclaim Your Radiance Wholefoods Recipe Book… my bounty bites! These little delights are vegan, gluten free, refined sugar free, but most definitely not FUN free!

Bounty bites are one of the most popular creations inside RYR so I thought I’d share a little taster with you! If you are a lover of coconut you are in the right place!

Coconut is a fantastic form of MCTs (medium chain triglycerides), whilst it has had a bad wrap for being high in saturated fats, MCT’s are actually super powerful when it comes to being antibacterial and antifungal (SIBO and candida I’m looking at you).

Coconut (and it’s oil), are a high quality fat source that have been linked to improved cognitive function, as well as increasing satiety (fullness), which as a result can help with weight loss. This is something to be mindful of though, as it is still a very high fat food and like all good quality fats, should be enjoyed in moderation (like a portion of one of these bounty bite slices).

MCT’s like coconut due to their shorter chains, are actually more easily digestible too! And because of the bonus of being antibacterial/antifungal this is another win for your gut! Check out the recipe below:

INGREDIENTS

Makes around 20 servings

-  3 & ½ cups shredded unsweetened coconut
-  1 tbsp. unsweetened vanilla extract
-  ½ cup coconut cream
-  1 tbsp. coconut oil
-  2 tbsp. vanilla plant/collagen protein powder

1 – 2 tbsp. stevia (optional) to sweeten

For topping: ½ loving earth chocolate bar melted + 1 tsp. coconut oil

METHOD

  1. Mix all main ingredients together in a bowl then pour in a long slice tray.
  2. Put in the freezer and let it set for around 2 – 3 hours.
  3. Top with melted chocolate mixed with coconut oil

If you do make this, be sure to tag me on social media @strengthen.heal.nourish and let me know what topping creations you come up with, I am always looking for more inspo!

ENJOY!

Yours in Health,
Sheree xo


SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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RAW BOUNTY BAR BITES RECIPE 15 / SEPTEMBER / 2021 SHEREE’S HEALTH DIARIES Straight out of the Reclaim Your Radiance …

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WHY I AM THANKFUL I WAS ON THE PILL… MY OCP JOURNEY 8 / SEPTEMBER / 2021 SHEREE’S HEALTH DIARIES …

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Why I Am Thankful I Was On The Pill

WHY I AM THANKFUL I WAS ON THE PILL… MY OCP JOURNEY

8 / SEPTEMBER / 2021
SHEREE'S HEALTH DIARIES

BUT WHAT WILL HAPPEN TO MY SKIN?? I remember saying to my holistic nutritionist at the time, when she told me that considering all my other symptoms (weight gain, extreme fatigue, low libido, digestive issues, mood swings and anxiety) that coming off the pill might be a good idea.

I still can’t believe that at 14 years old I was on this kind of medication that could derail me for YEARS after stopping it.

I also can’t believe just how MISINFORMED I was when I was handed this little packet and told that it would clear up my teenage acne, and eventually help me as a contraceptive

I remember asking time after time, specialist after doctor, are you sure this is fine for me to take? Is it really okay to just skip my period month after month? Is it really not contributing to my anxiety, weight gain or fatigue?

The answer every time… OF COURSE NOT! It’s just the pill, everyone takes it and there’s no real side effects.

Fast forward almost 10 years, and I had leaky gut, adrenal fatigue, no sex drive at all, an emotional wreck for majority of the month, anxiety, brain fog, and a severe estrogen dominance

And the worst part, by this stage, the breakouts were breaking through too!

It honestly breaks my heart to see this little pill being handed out like candy with no real warnings or understanding about the TRUE side effects you may face.

Don’t get me wrong, there is a place for it, and some people’s only option, but honestly, if I knew then what I know now (aside from the fact it brought me into this incredible job as a holistic nutritionist and hormone coach), I wouldn’t have touched that nasty packet with a 10 foot pole!

MY JOURNEY

I can still remember crying inside a gynaecologist's office, who belittled me and tore all my beliefs to shreds, disregarding any of the ‘non-conventional’ information I was discussing and laughing in my face when I told her I felt like there was something wrong with my hormones…

And I didn’t want to go BACK on the pill.

Yup, that was her only solution, otherwise the symptoms must all be in my head, or gut. But it certainly wasn’t a hormonal problem *eye roll*

Well, she couldn’t have been more wrong! After I demanded an ultrasound, we soon found out I had a cyst on my right ovary that had been causing me the crippling pain… which led me down an even deeper healing journey to bring my hormones back into balance.

WHY I AM THANKFUL

This was but one experience of many that I had as a result of my poorly balanced hormones. After being on the OCP for 10 years, it was no wonder my body was in a shambles, and took a number of months (years) to recover.

But for this, I thank the pill… for without it I wouldn’t have experienced all the horrific side effects, the lies, the pain and the mistreatment. I wouldn’t know what it was like to be in the shoes of many of my clients today. I wouldn’t have gone searching for the natural solution, a solution that has helped me heal hundreds of women's hormone imbalances to this day.

So, tiny little pill, despite the damage you did to my body, mind and relationships… Fortunately I can and have been able to heal, I THANK YOU.

Thank you for all of the heart ache and pain for it has led me to my purpose, my mission, this incredible life of helping serve other women on their journeys and help them heal in a deeply transformative way.

I like to think everything in life is a lesson, and that is exactly what this little pill was, a gift for me to see my own gifts, to share my story and help other women rise to understand their body’s and true capabilities! I am forever thankful for this lesson and my own journey, my only hope is that it helps you too!

Yours in Health,
Sheree xo


SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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Healthy Vegan Taco Recipe

HEALTHY VEGAN TACO RECIPE

1 / SEPTEMBER / 2021
SHEREE'S HEALTH DIARIES

There were so many requests for this on my instagram, I just had to share this recipe with you! (Btw… I am not vegan, but I love this recipe as a meat free meal, and it keeps my partner - who is vegetarian - very happy).

Unlike a lot of the vegan recipes I see on line, this one is actually PACKED full of protein! For people who are vegetarian or vegan it can be really hard to find protein rich sources of food.

In fact one of the most common things I see people deficient in when they follow a vegan or vegetarian diet is B12, folate, iron and a lack of protein to help balance their hormones and rebuild their bodies!

Whilst chickpeas, lentils, legumes, nuts and seeds contain protein… it is a fraction of what people actually need. Did you know we should be aiming for roughly 25g of protein per meal (as a female - this varies greatly depending on exercise, health etc).

But, do you eat anywhere close to that quantity? There is only 9g protein per 100g of lentils, so you’d have to eat almost 300g of lentils just to get your protein hit for your lunch. Now I dunno about you, but that’s far too many lentils in one sitting for me (or my gut).

So, in this recipe I’ve used @sunfedmeats chicken free chicken for a wicked protein punch! This is a fantastic vegan alternative that not only has over 25g of protein per serve, but has added B12, folate and iron to support your overall health (and hormones).

I’ve also used a vegan mayo (but you’re welcome to use a regular one if you aren’t vegan), and you can add vegan cheese. Check out the recipe below:

INGREDIENTS: (MAKES 3 TACOS)

-  100g Sunfed Meats chicken free chicken

-  ½ packet of Farrah’s taco seasoning (or other taco spice mix alternative)

-  1 handful precut bag of coleslaw (not dressed)

-  3 tbsp. Ceres Organics vegan mayonnaise

-  3 x Tio Pablo corn tortillas

-  3 x small vine tomatoes

-  3 tbsp. Seasons Gourmet red pepper and cashew dip

-  2 tbsp. olive oil

METHOD

  1. Defrost the chicken free chicken and pull apart into tiny pieces ‘pulled chicken’ kind of look
  2. On a low - medium heat, add 1 tbsp. olive oil to a frying pan, wait until it heats up a little and then add in your chicken free chicken
  3. Add in the next tbsp. of olive oil on top of the chicken free chicken, and mix through well (this will help the seasoning stick and absorb better)
  4. Add the taco seasoning and mix thoroughly coating all of the chicken free chicken, then leave to simmer for 1 - 3 minutes (it doesn’t take long)
  5. Spread the red pepper and cashew dip on the tortillas whilst waiting
  6. Then once the chicken free chicken is done, add to the tortillas, top with sliced tomatoes, coleslaw and vegan mayo
  7. Enjoy!

If you do make this, be sure to tag me on social media @strengthen.heal.nourish and let me know what topping creations you come up with, I am always looking for more inspo!

ENJOY!

Yours in Health,
Sheree xo


SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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Food and cuisine. Delicious taco on the table

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9 Signs Your Hormones Are Imbalanced

9 SIGNS YOUR HORMONES ARE OUT OF BALANCE

25 / AUGUST / 2021
SHEREE'S HEALTH DIARIES

So, you’ve landed here because you can tell there is something not quite right in your body… you’re experiencing symptoms, but you aren’t too sure what they mean, or what to do about them. Or maybe you’ve been told it’s all in your head (don’t even get me started on this one)

Well, the great news is… You’re in the right place! If you feel like your hormones have gone haywire, then listen up because I am about to drop 9 signs and symptoms that whilst COMMON are not NORMAL and are clear indicators that your hormones need a bit of a reset! 

THE SIGNS & SYMPTOMS

1. MOOD SWINGS

Ever acted like a crazy b**** only to find out that you were getting your period the next day (that explains a lot now doesn’t it). Or maybe you’re an emotional rollercoaster for the final two weeks of your cycle and feel like it is totally out of your control.

YUP! This is a key sign your progesterone is deficient, or estrogen is dominating over it, or your stress hormones are running the show!

It might be time to slow down, and maybe look at getting some support from either herbs or supplements (my favourites being Eve Wellness Co. chill pills or period pal) or reach out to a holistic nutritionist (like myself or someone you trust) to get some tailored support

2. LOW LIBIDO

Can’t tell if it’s your partner? Or you? Or maybe your vibrator isn’t even doing it for you anymore… No it’s not because you are female, it is actually because your hormones aren’t happy.

So many women put up with having painful sex, or just don’t feel like having sex at all because their hormones are out of whack. This can often be low testosterone or a lack of ovulation. Try adding in some strength training to your weekly regime to give the testosterone a boost!

3. HEADACHES 

These can be a real pain in the butt, especially when you are just wanting to focus! The most common hormonal headaches are the ones you feel down the side of your head… this typically happens in the lead up to your period.

If you get a headache around your forehead it could simply be dehydration, or if it's around the back, check your neck for tension or consider how long you sit behind a screen all day.

Things like B vitamins, turmeric and ginger for a natural remedy or even some yoga or breathing practices to relieve the tension.

4. NIGHT SWEATS

I’ve been here… my partner calls it waking up in Lake Taupo (if you’re in NZ you’ll understand). Honestly, aside from being embarrassing, it is actually a nightmare because your sheets get drenched, you get cold and it interrupts your sleep which if you’re anything like me… does not make for a happy human!

Night sweats commonly come about in the lead up or during your period, and can be because estrogen is dipping too low (or is already too low). There are a number of things you can do to boost your estrogen levels, but first you want to make sure that is the root cause. I suggest getting some blood work done for your liver and kidneys and/or getting a hormone test done (my friends at Eve Wellness Co. do an awesome testing kit)

5. FOOD CRAVINGS

How many times have you reached for the block of chocolate, been craving carbs and sweet foods only to find out that HELLO you’re bleeding a few days later. Food cravings are a sign your hormones are imbalanced because we often crave these sorts of foods when our body is overworked or stressed.

This ultimately leads to a magnesium deficiency and this is why CHOCOLATE is often the go to (it contains magnesium), except we don’t really get it in the quantities we need, the blood sugars go crazy because of the excessive sugar intake and our hormones go into haywire even more!

To prevent this, get yourself a good quality magnesium, I love the one from BePure - it’s called Magnesium Restore, it’s a great starting point!

6. ACNE

The dreaded spots that appear either all month long at different areas around your face, or pop up to say hello on your chin as a reminder that your period is due. Both are a sign of hormonal imbalances, finding out what that imbalance is, is the real key!

It can be anything from high testosterone, high cortisol or high insulin or even an estrogen dominance. The first place you want to start when it comes to acne though is to make sure your diet is balanced… look at removing dairy and sugar or at least minimising them and see if this makes a difference, they are most often the main culprits.

7. INSOMNIA

Now, I am a GRUMPY human if I do not get my sleep, and I am fortunate enough not to have experienced insomnia apart from the odd night here or there. But having it chronically can take a massive toll on your health!

Sleep is literally the foundation to your health! Poor sleep = poor health = imbalanced hormones! Insomnia is different for everyone, but can be because of low progesterone, or too much cortisol (or both). If you are struggling to sleep I recommend adding in that high quality magnesium from BePure mentioned above, and if you need further assistance… flick me a message on IG! I’m here to help!

8. TIREDNESS + FATIGUE

Whether it is chronic or just varying day to day, fatigue and tiredness can really hinder all aspects of your life, whether it’s getting your exercise in, focusing at work or not snapping at your loved ones… it is important that we wake up refreshed and have stable energy levels throughout the day!

Most commonly, I see elevated cortisol levels or symptoms of adrenal fatigue in the clients that come to me overly exhausted. When this is the case, it sounds so simple but the best thing you can do is rest. There are plenty of supplements and dietary options too, but start with finding some time for self-care and extra sleep and notice how much more that helps!

9. WEIGHT GAIN

Oh the joys of the stubborn weight that just won’t shift :( it really sucks! I feel you! No matter how little you eat, or how much you exercise, the weight still doesn’t budge… this is often a sign that there is something deeper going on that isn’t being addressed.

From a hormonal perspective, this can look like elevated cortisol levels (weight around the stomach mostly), elevated estrogen levels (weight around the hips and thighs), unstable insulin levels (weight everywhere, especially on the triceps).

The key thing to do here, is to actually make sure that you are eating enough. The more you restrict yourself the more weight your body will hold. Stick to a wholefoods diet, reduce processed foods and focus on nourishing your body!

BALANCING YOUR HORMONES

Now you have a starting point for any of the symptoms you are experiencing when it comes to hormonal imbalances! However, balancing your hormones is a journey! If you are wanting a step by step guide to bring your hormones and body back into balance I suggest you check out my 12 week program - Reclaim Your Radiance for a long term solution!

Yours in Health,
Sheree xo


SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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How To Heal Leaky Gut

HOW TO HEAL LEAKY GUT

18 / AUGUST / 2021
SHEREE'S HEALTH DIARIES

WHAT IS LEAKY GUT? AND IS IT SOMETHING YOU SHOULD BE WORRIED ABOUT? 

If you experience fatigue, gut (digestive issues), bloating, headaches after certain foods, anxiety or depression, brain fog etc…

There is a very real chance that a leaky gut could be an issue for you!

In fact leaky gut is something I see very commonly as a holistic health practitioner, in almost all of the clients I see.

LEAKY GUT EXPLAINED

There are different levels of severity, but essentially what happens is the intestinal walls are exposed to stress which causes inflammation and the junctions that hold the gut wall together separate - increased the ‘intestinal permeability’

This separation is wider than what is needed for the body to absorb the water and nutrients, it means that harmful substances and substances that shouldn’t normally pass through (e.g. food particles) get a chance to enter our bloodstream

Ultimately, leaky gut can lead to inflammation throughout the body, skin issues, a weakened immune system, fatigue and many more issues.

The good news is, it is something that can be healed and supported through food and healthy lifestyle changes…

If you have leaky gut, chances are you may not know what caused it 100%, but adding these 5 things in is a great means to support your gut health and heal and reseal the gut.

HEALING LEAKY GUT

1. Reduce Stress: honestly this is the NUMBER ONE thing you can do to support gut health in general, stress causes inflammation, inflammation can lead to increased intestinal permeability (leaky gut).

So find the source of your stress, and either remove it, or employ some stress management techniques such as breathwork, mediation or journaling.

2. Add in Slippery Elm Bark: this is a fantastic supplement that helps soothe the irritability in the gut and can help with the sealing process if your gut is ‘leaky’.

When looking into this as a supplement it can also be great to find one with L-glutamine and zinc in it too, as these have also been shown to assist in the tightening of gut junctions.

3. Reduce Inflammatory Foods: such as dairy, sugar, gluten, soy, artificial sweeteners and alcohol etc.

These have been shown to increase inflammation in the body and cause damage to the intestinal wall and/or increase the intestinal permeability, if you are wanting to support your body in healing leaky gut, then removing these foods can work wonders.

4. Focus on Diaphragmatic Breathing: deep belly breathing calms the nervous system down, decreases cortisol production, therefore reducing inflammation.

Try including 6 x diaphragmatic breaths every morning, before every meal and before bed until this becomes an automatic way for you to breathe. It will not only support you in lowering your stress, but aid in digestion too.

5. Eat a Wholefoods Diet: think veggies, lean cuts of meat, nuts, seeds, fruit and gluten free wholegrains, this will help keep inflammation levels down and also keep your microbiome well balanced and fed!

This is why a variety of wholefoods is important! By having a variety of foods, constantly rotating your nutrient intake allows not only for a variety of nutrients to go in, but to avoid any further food intolerances from developing.

If you feel you need some additional support in your healing journey feel free to reach out to me sheree@shereehannahwellness.com or DM me on instagram @strengthen.heal.nourish and we can have a chat about your gut health!

Yours in Health,

Sheree xo


SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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My Journey To Self Love

MY JOURNEY TO SELF LOVE

11 / 08 / 2021
SHEREE'S HEALTH DIARIES

THIS MAY COME AS A SURPRISE TO YOU…

But I spent most of my life not feeling good enough, worthy enough, pretty enough

I used to look in the mirror and hate what I saw, beat myself up for the acne on my face, the thickness of my thighs, the dark circles under my eyes

I used to talk down to myself for not getting the best grades everytime, winning the awards or getting acknowledged for my efforts.

Because if there was no acknowledgement that means I mustn’t have been good enough to be acknowledged.

THE TRUTH

To me attention was the form of love I was seeking, and lead me down the path of my eating disorder

If I was skinny enough, then people would like me, maybe even love me…

If I was achieving more academically, or in life then maybe my dad would take more of an interest in me

If I was stronger, more sporty, and more confident, maybe I would attract a guy that would want to be with me

I placed my self-worth in the hands of everyone around me, and gave my power away, and it led me down a dark battle with my mental health (a story I hope to feel confident to share one day).

This constant lack of belief in my worth followed me everywhere I went. In some ways it was a powerful motivator to be better, to strive to achieve more. I can see now how the belief that ‘I am not good enough’ was trying to serve me… But man, it was not the best way to go about it.

In believing that I needed others' love and approval to be worthy, it meant that I could never be happy within myself, I had to keep pushing myself to the point of extremes and my all or nothing mindset was consuming.

I began thinking I was either a complete success (which didn’t last long) or an utter failure. You see that’s the thing in giving your power away and relying on those around you for approval and love… what can be given can just as quickly be taken away.

Not only that, but it doesn’t run as deep, it’s short lived and before you know it, you are back in the same cycle repeating the same patterns that drive you to seek external validation from others.

PATH TO SELF LOVE

It wasn’t until I actively sought out the help of a coach, started doing the inner work (mindset, emotional, reprogramming limiting beliefs etc), that things really started to shift.

I learnt techniques that went beyond daily affirmations, and started to give myself the love that I needed, that my inner child had needed, I began doing mirror work, deep journaling practices, reiki healing sessions, meditations, self-reflection as tools to help free myself from the cycle that I had trapped myself in.

Using these tools, alongside coaching and establishing a deeper self-awareness I was able to start to see the truths… that I was enough. In fact, I was enough simply because I was alive.

That there was only one of me on this planet, and only one person in this world with my unique gifts, just like there is only one of you with your unique gifts.

No matter our background, ethnicity, gender identity or job, we all have a role here on this planet, and we all are inherently worthy of being here.

It has taken me YEARS of doing the inner work, becoming more aware of my patterns, negative self-talk, deepening my consciousness to really truly believe this, and I am so happy to be in a much better place.

But the work, and the journey is never over. That is why it is called a journey… unfortunately we don’t just wake up one day and love all parts of us always. Our limits are always going to be tested, as we are always meant to be growing, but the way you do it along the way can either be from a place of hatred and negativity, or from a place of love and compassion.

From a 13 year old girl who used to cry at the bumps on her face and the thickness of her thighs, to a woman who still strives to have more toning in her legs and clear skin, but is at complete ACCEPTANCE for where she is currently at… that is the difference. That is love… being able to accept yourself, ALL of you, for ALL that you are, flaws and all.

If this resonates, and you feel like you are struggling, please know that you are not alone, you are inherently worthy, and that support is everywhere… reach out to a coach for support, or a therapist, or if you just want someone to talk to, I am here… DM me on instagram @strengthen.heal.nourish or email me: sheree@shereehannahwellness.com my inbox is always open!

Yours in Health,
Sheree xo


SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

INSTAGRAM
POPULAR

 

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Top 5 Productivity Hacks For Busy Women

TOP 5 PRODUCTIVITY HACKS FOR BUSY WOMEN

4 / AUGUST / 2021
SHEREE'S HEALTH DIARIES

Wishing you could be more productive during your day? But not sure where to start?

Do you often feel like you are chasing your tail on a never ending to do list?

Day after day, it is like it never ends, and you find yourself mentally beating yourself up for not getting more and more done.

Well as someone who has been there, and felt your pain, these simple shifts to your day are going to be LIFE CHANGING (and not just on a productivity level)... you can say hello to a new mindset, energy level as well as becoming that badass boss in your day to day life!

MY 5 PRODUCTIVITY HACKS

PRODUCTIVITY HACK #1: DITCH THE MORNING SCROLL 

If you’ve found yourself mindlessly scrolling through your newsfeed or responding to social media messages as soon as you silence your alarm, you are setting yourself up for a slow, and draining day ahead.

How many times have you been aimlessly scrolling only to realise how much time has gone by, and how little energy you now have to pull yourself out of bed or off the couch to achieve your tasks for the day?

We are far more likely to be productive and have the energy to do the things we not only need to, but fill up our cup, if we swap out the morning scroll for some mindfulness, so why not use that extra 10 - 15 minutes in the morning to journal, read, listen to a podcast or meditate… notice how much it recharges you and kick starts your day!

PRODUCTIVITY HACK #2: MAKE YOUR PRIORITIES THE TOP OF YOUR TO DO’S

When we spend our time responding to the environment we are in, either the images we see, or emails we read, or news we listen to, we are starting our morning off in a state of reactivity (i.e. the morning scroll)

But if we take it one step further, and tie it into our workday, by starting off checking emails… This then leads to putting everyone else’s priorities before your own, and sets you up in this reactive state for the rest of your day.

If you’re wanting to be productive, you need to be PROACTIVE, not REACTIVE!

So, instead of reacting to your inbox and newsfeed, try turning off notifications for the first hour of the morning (because let’s be realistic, you can’t do your emails in the shower)! Also, creating some time and space for focusing on YOUR priorities, so you are in a state of creation vs. consumption!

PRODUCTIVITY HACK #3: FUEL YOUR FOCUS

The amount of incredible women I talk to that start their day rushing out the door with nothing in their bodies, or just a coffee in their hand, honestly is raising a lot of concern!

Your brain needs energy too… ever heard of brain food? It is not just feeding the mind through learning new things, it is giving the brain the fuel it needs to focus on the day and the tasks ahead.

Take away the breakfast, and the brain and body are running on adrenaline and cortisol! This leads to making poorer decisions because we are operating out of a state of fight or flight, not a growth mindset.

So starting the day with a nourishing breakfast of high quality proteins + fats, think eggs, or a smoothie (check out my go-to breakfast smoothie recipe here if you’re looking for inspo).

Eating breakfast will give the mind the fuel it needs to focus and smash your day ahead! Just be sure to keep the food flowing in throughout the rest of the day too.

PRODUCTIVITY HACK #4: PRE-PLAN FOR SUCCESS

Waking up and trying to plan your to-do list in the morning, can be a set up for disaster. Remember that reactive state I mentioned above? Well, the same thing can happen here!

The best thing you can do is pre-plan for the next day, the night before! Allow a little time and space for things that may pop up that need dealing to that were unexpected, but for the most part, you can time block out the tasks you need to get done effectively and efficiently the night before.

The best time to do this is as soon as you close out for work in the evening (hopefully around 6pm), or after dinner… we make better decisions when we have been fed!

PRODUCTIVITY HACK #5: RE-HYDRATE YOUR MIND

Coffee, coffee, and more coffee… unfortunately, coffee is not what runs through our veins, or what hydrates our cells to keep us focused. In fact, it can do the complete opposite.

Whilst caffeine can be great for concentration, it causes dehydration too as it is a natural diuretic. It also increases our cortisol levels with every cup, and means we are far more likely to have a blood sugar and energy crash throughout the day.

So what is the solution? HYDRATE!! Yup! Drink plenty of water to keep your cells happy and doing their job. We (humans) are 70% water, so think about the effect that it is going to take if you are dehydrated. It also means nutrients can be transported around the body easier and when we are hydrated we are able to focus with much more ease.

This is your sign to drink that 2L of water per day!

THERE YOU HAVE IT!

5 easy hacks to boost your productivity on the daily!!

Yours in Health,

Sheree xo


SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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My Go To Morning Smoothie Recipe

MY GO-TO MORNING SMOOTHIE RECIPE!

29 / JULY / 2021
SHEREE'S HEALTH DIARIES

At Sheree Hannah Wellness, we know one thing’s for sure, how you spend your morning, is shaping how you spend your life!

The key to a good day is a great morning routine!

However, I have worked with numerous clients who’s morning routine is practically non-existent, and does not include one key thing that will make all the difference to your hormones and your energy levels…

BREAKFAST!!

They aren’t lying when they say that breakfast is the most important meal of the day! Especially for us females!

When it comes to breakfast, I have always struggled, believe it or not, as a kid I used to refuse to have breakfast or convince mum to just get me chocolate milk (:O I know!!)

What I know now that I didn’t know back then, was how much damage I was doing to my body by skipping breakfast!

Not only was I not starting the day off without any nutrients (hello, no energy!), but I was adding more stress to my body (say hello to higher cortisol levels)!

When we miss our first meal of the day, we throw our blood sugar levels out of whack, and if they’re unhappy, so is insulin and if insulin is unhappy, well let’s just say it’s a domino effect from that point on!

If you don’t stabilise your insulin levels, you honestly have no hope in stablising your the rest of your hormones! It’s no wonder females everywhere are battling with PMS, period pain, hormonal headaches, tiredness, low libido… the list goes on!

So, because I know the battle when it comes to having breakfast, when I accidently made this delicious smoothie, I knew I had to share it! It’s become a lifesaver!

Whip it up in less than 5 minutes, with less than 5 ingredients! It’s a WINNER in my books! Check it out! (Your hormones will thank you for it!)

INGREDIENTS

-  1 cup frozen blueberries

-  1 tbsp. @picspeanutbutter Pic’s + Whittaker’s Chocolate Peanut Butter

-  2 tbsp. @mitchells.nz Bone Broth Protein Powder

-  1 cup unsweetened almond milk (or dairy free milk alternative of your choosing)

OPTION: add 1 cup of ice if you want to make it into a smoothie bowl

METHOD

Add all the above ingredients into a blender… and BLEND!! Until it is at the desired consistency and well mixed!

Don’t be surprised if this becomes your new favourite breakfast!

If you do make this, be sure to tag me on social media @strengthen.heal.nourish and let me know what you think! I hope you love it as much as I do!

ENJOY!

Yours in Health,
Sheree xo


SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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The 4 Stages Of Your Menstrual Cycle

GETTING TO KNOW THE 4 STAGES OF YOUR MENSTRUAL CYCLE

21 / JULY / 2021
SHEREE'S HEALTH DIARIES

When it comes to hormones, the first step to healing is to know your cycle! (Not just your period)

We are brought up to believe that the period is the main event, and even then it is not something that is closely examined when it comes to our overall health, yet your menstrual cycle has been deemed the *fifth vital sign!! - need to confirm this

As females, ‘that time of the month’, has become something dreaded and a taboo topic, because I mean who wants to talk about a heavy flow and cramps!

But ladies! It is time to empower yourself and your health, by knowing your body, and your cycle!

When we understand how each phase works, and that there is more to the monthly cycle than just a bleed for roughly 3 - 7 days (if it bothers to show up)... we can actually learn to eat, train, and live in SYNC with our cycle!

Yup… and when you do so in accordance with your body, your awful period symptoms will be no more! But before we dive into that, let’s understand what’s actually going on during each of the phases (and if you want me to share with you how to sync with your cycle, let me know in the comments below and I will do more of a write up for you)

So let me break it down, starting at what your average cycle should look like…

Remember, that there is normal, and then there’s ‘normal’, the difference being what we should have to deal with (a bleed with potentially minor cramps every month and a little tiredness), and what we shouldn’t (all the other hormonal symptoms you can think of; PMS, acne, weight gain, mood swings, cramps, heavy flow).

A healthy cycle should last between 26 - 35 days and be regular give or take two days for you each month. This has recently been termed your ‘infradian rhythm’ which lasts the entirety of the length of your cycle.

Anything outside of this is considered ‘irregular’ and worth having a chat to either myself or trusted nutritionist/health practitioner about if it is a common occurrence.

Your cycle consists of your four phases, each has ebbs and flows in regards to your hormones, energy levels, moods and hunger… once you start to tune into the magic your female body has to offer you’ll be amazed by what you notice!

THE 4 PHASES

MENSTRUAL PHASE: (inner winter)

During this time, most of your sex hormones are low (estrogen + progesterone in particular), so it is normal to notice a dip in energy levels, you may feel slightly more tired than other times in your cycle and just want to curl up with a good book or chill out over this time.

This is your monthly release, shedding away your last month and getting ready for the next cycle. So if you feel a little introverted, that’s fine, it’s important to listen to what your body needs.

The shedding of the uterine lining roughly days 1 - 5, but the bleed can last anywhere from 3 - 7 days. If the bleed is any shorter or longer, it’s a sign your hormones might be out of balance. Taking note of your colour and flow can also be great indicators of what’s going on in the body (later posts to come on that).

FOLLICULAR PHASE: (inner spring)

This is where we see our energy levels start to pick up, as our hormones estrogen and testosterone start to rise gradually. You may feel more inclined to get active, socialise or get creative on a project you’ve been working on!

This phase is roughly days 6 - 13. If inspiration hits or you feel like you could tackle a few more cardio sessions, this is the time to do it! Estrogen gives us a lovely boost of energy at this time, and you will most probably have a tendency to feel more extroverted.

You may notice that any hormonal symptoms you had have disappeared by this time, and you are feeling lighter and happier within yourself.

OVULATION (OVULATORY) PHASE: (inner summer)

Not going to lie, this is my favourite time of the month (if ovulation occurs… remember there are a number of stresses that can make you skip over this phase completely *sad face*).

During this phase, you are likely to feel incredible, confidence is boosted, curvaceous, glowing, high libido you is ready to take on the world and tackle anything during this time, thanks to our good friend estrogen (if she is in balance).

Somewhere between days 14 - 20 our beautiful egg is being released into a fallopian tube and our bodies are trying to make ourselves as attractive as possible to a mate… Yup! Whether you like it or not, your body’s goal every single month is to fall pregnant! (So be careful if you are getting busy!)

Whilst fertilising the egg might not be your goal (this month, or ever), you can still use this energy, and momentum to your advantage! Put your mind to things that you really want to push yourself in, a great time for social events or powerful conversations, along with hitting the gym hard (testosterone is also at a high here).

LUTEAL PHASE: (inner autumn/fall): 

The phase where we quite often cop the brunt of the symptoms if our system is out of balance, it is here where we should get a dip of our estrogen and testosterone and a beautiful rise of progesterone (if you have ovulated), and although more introverted, a feeling of being calm and grounded leading up to your next release…

However, it is very common for there not to be progesterone produced, or if there is, not enough of it to calm down our system. This phase lasts roughly from ovulation day to the end of your cycle (anywhere from day 16 - 35), so it is no wonder so many women feel like the second half of their cycle is a nightmare!

During the luteal phase it is often a time to unwind, wrap up your things on the to-do list and prepare for ‘hibernation’ of the inner winter that is to come, so some extra TLC and self-care during this time will be super supportive. If you are someone who struggles with any symptoms such as PMS, insomnia, anxiety, mood swings or irritability during this phase, the self-care routines are even more vital for you!

FINAL THOUGHTS

It is important to understand YOUR body, and YOUR normal, and YOUR cycle, we are all magnificently unique and it is important to give yourself grace for where you are.

If you do feel like your hormones may need a little more love and support, or are feeling a little out of balance, check in with me on Instagram or check out RYR to see if you need a bit of a hormonal reset!

Yours in Health,
Sheree xo


SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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Earth Energies Sanctuary Retreat Reflection

EARTH ENERGIES SANCTUARY RETREAT REFLECTION

15 / JULY / 2021
SHEREE'S HEALTH DIARIES

Serene, tranquil, peaceful, relaxation at its finest… was exactly how I felt about the Earth Energy Sanctuary Retreat that my partner and I had the privilege of experiencing just a few short weeks ago.

I’ll be honest, I was on the brink of burning out, and in desperate need to slow down when we booked ourselves some much needed time off. However, if you know anything about me, you’ll know I am very much an active relaxer.

Whenever I am on holiday or travelling, it is often about how much I can cram into the time away. Whether that is exploring new places, reading a certain number of books or focusing on completing things that are helping me work on the business, but not in it.

But I knew this holiday had to be different, or I would come back just as burnt out as when I left.

So, when I found Earth Energies Sanctuary I was truly so excited! It sounded perfect and just what we needed. Unfortunately, at such short notice, they were fully booked for months in advance.

Knowing deep in my heart that this was calling me, I set my mind to it, and decided to try my luck anyway! I was so fortunate that the beautiful owner was beyond generous and chose to open up for us specially on a Sunday when they are normally closed so we could have the magical experience.

THE EXPERIENCE

The day started out with a warm mug of tea with honey made from the organic farm on the land, and a foot bath whilst we got the rundown on our day ahead. First treatment was an intimate red light sauna experience with my partner and I, followed by a float tank (I loved this so much, I even fell asleep), we shared some light nibbles before having an aromatherapy massage.

It was during the massage that I was able to just completely surrender, my body had already had a couple of hours of relaxation by this point, and Marie (owner) said to me “no one needs anything from you right now”... and it was exactly what my body and mind needed to give myself full permission to just relax. I was in a state of pure bliss!

After the massage I was moved to a zero gravity chair (so cool) for secrets of the skull treatment and deeper relaxation. We then had some further time to spend together as a couple, a few more snacks and then a hypnotherapy treatment, working through the chakras to round out the day.

LESSONS LEARNED

The service and serenity that this retreat offered us was so transformative, I honestly can’t remember ever being so relaxed in my life! I was truly grateful for this experience and the precious time I got to spend with my partner - a recharge both of us needed!

It taught me just how important it is to slow down and actually switch off, not switch to the next productive thing, and it is something I have tried to apply to my daily life since returning!

If you are in need of a break or getaway, (this is in no way sponsored btw), then I couldn’t recommend Marie and Duncan’s Earth Energies Sanctuary!

Yours in Health,

Sheree xo


SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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