Gluten-Free Banana Pancakes With Berries


10 / APRIL / 2024

Prep Time: 10 mins
Cook Time: 10 mins
Servings: 2


-  2 ripe bananas, mashed
-  2 eggs
-  1/2 cup gluten-free oats, blended into flour (or almond flour)
-  1/4 cup vanilla protein powder
-  1 tsp baking powder
-  1/2 tsp cinnamon
-  Berries for topping (such as strawberries, blueberries, raspberries)


  1. In a medium-sized mixing bowl, mash the ripe bananas using a fork until smooth and lump-free.
  2. Crack the eggs into the bowl with the mashed bananas and whisk together until well combined.
  3. In a separate bowl, blend the gluten-free oats into a flour-like consistency using a blender or food processor. You can also use almond flour as an alternative.
  4. Add the oat flour (or almond flour), protein powder, baking powder, and cinnamon to the bowl with the mashed bananas and eggs. Stir until all the ingredients are fully incorporated and you have a smooth batter.
  5. Heat a non-stick skillet or frying pan over medium heat. You can lightly grease the pan with coconut oil or cooking spray if needed.
  6. Once the pan is hot, pour a small amount of batter onto the pan to form each pancake. Use about 1/4 cup of batter for each pancake, depending on your desired size.
  7. Cook the pancakes for 2-3 minutes, or until bubbles start to form on the surface and the edges begin to set.
  8. Carefully flip the pancakes using a spatula and cook for an additional 1-2 minutes on the other side, or until golden brown and cooked through.
  9. Once cooked, transfer the pancakes to a plate and repeat the process with the remaining batter until all the pancakes are cooked.
  10. Serve the pancakes topped with your choice of fresh berries, such as strawberries, blueberries, or raspberries.
  11. You can also drizzle some maple syrup or honey over the pancakes for added sweetness, if desired.
  12. Enjoy your delicious and nutritious gluten-free banana oat pancakes with an added protein boost!


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!


The Mineral You Need To Optimise Your Sleep


03 / APRIL / 2024

Studies have shown low levels of serum magnesium (magnesium in your blood) are associated with low quality sleep and insomnia

I’ve been saying this for years, and this article expands on the role magnesium plays in regulating our circadian rhythm.

If you’re struggling with your sleep, chances are your circadian rhythm is out of alignment and your cortisol and melatonin are out of sync. There’s a lot we can do to reset this, like sunshine exposure, adjusting caffeine timing, balancing blood sugar levels, blue light blocking glasses, dimming the lights at night etc…

But these things take time, it doesn't take just a week to throw your circadian rhythm off, so it can be a few weeks before things start to settle and regulate. Which we both know, when it comes to sleep, lying awake at night is not fun, you just want to sleep now. This is where magnesium comes in.


All in all, magnesium (especially when combined with B6), can be really supportive in supporting falling asleep, regular sleep patterns and calming the nervous system.

Here’s why this is something you need to know...

The more stressed you are, the more magnesium you use, and with your day to day stress you're burning through a lot more magnesium than you can get with food

Which is a contributing factor to not getting good quality sleep. If you’re stressed, you start to throw out your cortisol levels, reducing your melatonin production in the evening and this is what can often result in that ‘wired but tired’ feeling!

So you struggle to fall asleep, wind up waking up tired, feeling unrested and dragging your feet to get through the day, relying on caffeine for energy (which also depletes your magnesium). Not the best cocktail for us to feel optimal right?!

Magnesium helps you calm your nervous system, bringing down the cortisol and helps you shift into your parasympathetic state which then supports you in falling asleep.

It also helps prevent and soothe cramps, reduce sugar cravings and speed up recovery from training. All of which are even more beneficial at night time, am I right? Waking up to a calf cramp at 3am is excruciating. Not to mention when you sleep you are repairing and the magnesium helps optimise that.

Magnesium is responsible for over 300 different functions in the body, so getting enough daily will make a huge difference to not only your sleep, but energy as well.


Weekly wellness prescription: add ~300mg of magnesium (bis)glycinate to your evening routine. If you want a great quality brand, just DM me here and I can share with you the ones I love that are available in your country and watch your sleep improve tenfold!

Article: PMC6910806

With love,
Sheree xo


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!


Happy Hormones Coffee Recipe


27 / MARCH / 2023

Make my morning coffee with me... one that doesn't give you the jitters, supports you hormones, energy and increases focus, grounding you into your day.

PSA: if you're starting your day with a cup of coffee, you're going to be messing up your hormones

Our bodies are designed to be in sync with our natural circadian rhythm, and having a coffee first thing upon waking, or even before breakfast can really leave your system out of sorts

As a holistic nutritionist I not only advocate for my clients to have a cup of coffee after 90 minutes of waking to support their hormones, but adding in some extra ingredients to really support their energy and focus (+ reduce the anxiety that can come with it).


- 1 x espresso shot (I love @rudecoffee nootropic coffee for added benefits of l-theanine + MCT oil)
- 1 x serve of Bone Broth Protein Powder
- 1 dash of organic cream (or butter/MCT oil)
Optional extras:
- 1 tsp. cacao powder (use ‘SHEREE10’ for 10% off)
- 1 tsp. maca powder (use ‘SHEREE10’ for 10% off)

Just mix it all together with a frother and add hot water!

The protein powder combined with the healthy fats (cream/butter/MCT oil) allows for a slower release of the cortisol spike that comes with coffee, which increases our mental clarity, energy and focus. I also love the cacao (for magnesium + chocolatey taste) and maca for its energising and hormone supporting effects.

Will you give it a try?


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!


Top 5 Takeaways From NZ Spirit Festival

TOP 5 LESSONS IN SPIRITUAL WELLNESS FROM ATTENDING NZ SPIRIT FEST - and why they matter to your spiritual well-being

20 / MARCH / 2024

Camping, cacao, dance parties, ceremonies, immersed in nature, drug and alcohol free - a festival where Wellness meets ‘Woo’ as I would call it. NZ Spirit Fest was an incredible experience and one I will never forget. I am grateful I was able to fully immerse myself in the entirety of the 3 nights and 3 full days I spent there, and these are the top 5 lessons I wanted to share with you 😀


1. Dance… more
Ironically in the past week I have not been the only one to notice this, in fact numerous scientific studies have been brought to my attention (hello universe), that support what I am about to say. So before you skim over this one… I encourage you to look at the evidence here.

Dance was shown in one study by the BMJ to be the top form of exercise in reducing depression.

Another was linked to significant improvements in body composition in people who were overweight or obese.

Another found it was just as effective at improving the quality of life in people with Parkinson’s as any other form of exercise, also reducing anxiety, and improving depression symptoms.

Further research supports that dance was superior to other forms of exercise in relation to improvements in motivation, memory and social cognition.
But that’s not the best part, sure the science is there, which is amazing, but the personal reason this was one of the biggest lessons for me, was it was a form of true expression. It helps me become super present, tap into my feminine and move energy somatically (we actually did a 2 hour somatic dance workshop at NZ Spirit that was incredibly empowering).

Dance has always been part of my life, there have been chapters when there has been more than others, however dance, especially somatic which is a form I am really loving leaning into (both after a workshop in the US and here), to see the benefits mentally, emotionally, physically and spiritually.

In both instances I had amazing downloads, creative ideas, and insights about myself. I notice when I attend my Monday night Hip Hop class I get bursts of creativity, and clarity as well as the incredible endorphin high.

Dance is so much more than movement, or exercise, in fact I don’t even see it as part of my training routine for my body, it is for my heart, soul and spirit and to feel connected to my essence and self.

So… will you try a dance class or even blast your favourite song and have a little dance party in your living room?

2. Gratitude for my Mother
This one deserves a blog of its own, but it is also super personal so I am going to keep it short and sweet.

One of the biggest inner workings we can do in our life is to heal the mother and father wounding that we have been exposed to. This is present in everyone, because there is wounding either from an unmet need (often done unconsciously by our parents or because of their own wounding), or from trauma.

This is not to blame our parents in any way, it is my core belief that they did the best they knew how to at the time, and it is our job to undo the conditioning that is holding us back from leading the life we wish to lead.

That being said, it was overwhelming to hear and witness stories from all different workshops and people of how under nurturing their mother was during their childhood. Again, there is no judgement or shame, it just really brought awareness to the fact that I was so deeply blessed to have a mother that nurtured me so deeply in a way I could feel and receive her love. Despite not receiving the same from my father, it was a beautiful reminder and awareness of what an incredible upbringing I had.

There was always a lot of affection, praise and connection as well as fun in my household with my mum around and whilst at times I would consider this nurturing a little over-nurturing I am eternally grateful that I experienced it, because it has shaped me into the nurturing, empathetic and caring person I am today.

My business and work with clients is always heart-centred, and it is reflected to me often. I know I still have a lot of work to do on the mother and father wounds, because heck, we aren’t raised perfectly. But I share this to encourage you to reflect on not only the inner work that needs to be done, but on the gifts you were given during your childhood - there are gifts in the trauma too.

3. Community is everything
We are all craving for a sense of love and belonging, it is one of Maslow’s hierarchy of needs (see image below). And I can honestly say that there’s only been a few times and places I have truly felt that deep sense of belonging and acceptance.

The first being when I had my work family at Les Mills Howick, the second was my trip to the USA last year and connecting with the women who I’d come to love as sisters over the years, and finally the weekend just had at NZ Spirit.

I have evolved in my beliefs and as a human in this time, and so has my friendship groups and circles, but nothing compared to being in a room full of people at midnight, sober, dancing to some epic beats after having done a sound journey, somatic dance, talked about microdosing and having an abundance of energy from ceremonial cacao… and it all being normal.

There was no judgement, just acceptance and good vibes from everyone. My soul was lit up from this, I walked away from the 3 days with my heart full and feeling like I belonged.

Now this sort of vibe may not be your cup of tea, but I share this because I finally felt like part of a community (and a local one at that). And that feeling was profound. It’s also exactly why community is such a huge part of the programs I run, being able to connect with and share your journey, support, insights, and receive from other like-minded individuals actually fast-tracks our growth, healing and results because we feel safe enough to be ourselves.

4. Healing to Bliss
In every workshop I attended there were tears of some sort, you could either hear it, see it, or feel it coming from those around you. This is because energy was moving through people, they felt safe to be seen and for the trauma to come up and out. Whether this was in sound baths, breathwork, cacao ceremonies, somatic dance, or talks. The festival created a safe space for healing, and for the inner work to be normalised.

As someone who has been on this journey - doing inner child healing, deep somatic work, unconscious reprogramming and resetting limiting beliefs, I was fully prepared for a lot of emotion to come up. However, what happened truly surprised me.

In every workshop I felt grateful, elevated and hit a state of bliss. This was most prominent in the breathwork where I was laughing, deep belly laughing for over half an hour (or what seemed like that), driven from my subconscious. I had no control over it, but what I had tapped into was this pure state of bliss. In sound journeys I felt nothing but warmth wash over me as we were guided and smiles would just appear on my face. In the somatic dance or even when we were dancing late into the night I was tapped into this high vibration that made me feel the most alive and happiest I have ever been. Pure bliss.

And whilst I know that I have so many layers to go on my healing journey still, the inner work is a life journey, it was healing in itself to see that the work I had done, had enabled me to reach a new state of embodiment, a new set point, a new level of wisdom. Which is why I am so grateful for the deep inner work that we are now as a society leaning into more, and that I am able to support my clients through.

5. Let go of control
Living from that state of bliss was remarkable, to be able to hold it for so long in my body felt empowering. However, there were still deep moments of reflection and internalisation that happened that gave me great insight as to where I can improve moving forward.

This particular reflection was super powerful as it was delivered to me through the somatic dance and again through my friend Michelle who I was with when we were in discussion during a workshop.

“You are not responsible for anyone else’s experience” was the voice I heard. Another way this was expressed was “You need to let go of control”.

Even though I have never thought of myself as a controlling individual, especially when it comes to others, I have always needed to have control to feel safe in my life. Control of my food (cue eating disorder), control of my schedule (hello entrepreneur), control of my emotions (deep inner work), the list goes on.

What I hadn’t realised is that my deeply nurturing self, the one that just wants to help and care for others all the time, was actually (in a loving way), a need for control in some respects. It became my identity. I was always labelled as ‘the mother’ or ‘the nana’ of the group. Caring for everyone else, going into ‘saviour mode’ or ‘care mode’ the second anyone needed support of any kind… and there is nothing wrong with this. However, it meant I was unable to relax a lot of the time. It was a need to be needed that I was self-fulfilling and highlighted to me what I need to work on moving forward. That it is safe and okay for me to have the full experience too, and not feel responsible for those around me. The recovering people pleaser within me struggles with this, but it is a huge lesson for me to learn and integrate into my life.


So…. there you have it. My insights and learnings from one of the most powerful 3 days of my life. I hope that some of this resonated with you, and inspires you to self-reflect. Our level of emotional intelligence and self-awareness I truly believe determines how far we will go in life. Thank you for being her and on this journey with me and please feel free to reach out if any of this sparked questions, curiosity or a need for support.

Much love,
Sheree xo



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!


Healthy Butter Chicken Recipe


13 / MARCH / 2024

Prep Time: 10 minutes (plus marinating time for the chicken, which is at least 30 minutes)
Cook Time: 30 minutes
Servings: 4


- 500g chicken thighs, cut into chunks
- 1 cup plain Greek yogurt (gluten-free)
- 2 tbsp ghee
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 1 tbsp ginger, grated
- 1 can (400g) crushed tomatoes (no added sugar)
- 2 tsp garam masala
- 1 tsp turmeric
- 1 tsp paprika
- Salt and pepper to taste
- Fresh cilantro for garnish


1. Marinate chicken in yoghurt for at least 30 mins.
2. In a pan, heat ghee and sauté onions until golden.
3. Add garlic and ginger, cook for 2 mins.
4. Stir in tomatoes, garam masala, turmeric, paprika, salt, and pepper.
5. Add marinated chicken, simmer until cooked.
6. Garnish with cilantro and serve over cauliflower rice or quinoa.


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!


Are Weight Loss Drugs Damaging Your Gut


6 / MARCH / 2024

In the last 12 months we’ve seen a massive increase in weight loss medications, particularly from a peptide perspective - injectables that help regulate appetite and in many cases insulin sensitivity.

Among these are GLP-1 agonists—Ozempic, Liraglutide, Semaglutide (US names) These drugs are known for their impact on weight reduction, but concerns about their effects on gut health and potential promotion of bacterial overgrowth have raised questions.


A recent study delved into the risks associated with these medications. Researchers tracked 4,800 non-diabetic obese individuals using GLP-1 agonists and compared them to 650 obese individuals taking bupropion-naltrexone. Their one-year observation painted a troubling picture:

-  The GLP-1 group faced a 9.1 times higher risk of pancreatitis, an inflammatory condition affecting the pancreas.

-  The risk of bowel obstruction was 4.2 times higher in the same group.

-  Additionally, the GLP-1 users experienced a 3.7 times higher risk of gastroparesis, a condition causing delayed stomach emptying.

Combining the risks of pancreatitis and bowel obstruction in the GLP-1 group suggested that approximately 125 individuals might potentially develop these conditions within two years of starting treatment.

The study revealed a strong association between these conditions and Small Intestinal Bacterial Overgrowth (SIBO), an ailment where bacteria thrive in the small intestine, leading to gastrointestinal issues.

Of concern is the potential rise in SIBO cases among those using GLP-1 agonists. The elevated risks observed for pancreatitis, bowel obstruction, and gastroparesis indicate a higher likelihood of SIBO development, hinting at an alarming trend among individuals seeking weight loss through GLP-1 agonists.

These medications function as glucagon-like peptide-1 receptor agonists, essentially working by stimulating insulin production to control blood sugar and regulate appetite. While their primary aim is weight loss, the significant side effects and potential influence on gut health raise a considerable concern.


The study's revelations highlight the necessity for additional research to deepen our understanding of how these medications might alter the gut microbiome and contribute to increased risks of gastrointestinal complications. As more findings emerge, a critical evaluation of the risks associated with specific weight loss treatments becomes imperative.

Weight loss drugs have positively impacted health management for many. However, the study suggests the importance of ensuring that weight loss pursuits do not inadvertently lead to unforeseen health complications. An in-depth understanding of the broader impacts of these medications, including their role in altering the gut microbiome, is crucial to ensuring their safety and efficacy.

As the healthcare landscape evolves, it's essential to comprehensively evaluate the implications and risks associated with weight loss medications, especially given their potential impact on gut health. The study's findings underline the significance of further research to understand the nuances and potential health consequences of these weight loss treatments.



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!


Grilled Chicken Roasted Vegetable Buddha Bowl


28 / FEBRUARY / 2024

Prep Time: 20 mins
Cook Time: 30 mins
Servings: 2


- 2 chicken breasts (~300g - 400g total)
- 1 cup quinoa, cooked
- 1 large courgette, sliced
- 1 red bell pepper/capsicum, sliced
- 1 red onion, sliced
- 2 tbsp. olive oil
- Salt and pepper to taste
- Fresh greens (lettuce or spinach)


  1. Preheat your oven to 200°C (400°F).
  2. Season the chicken breasts with salt and pepper on both sides.
  3. Heat a grill pan over medium-high heat. Once hot, add the chicken breasts and grill for about 6-8 minutes per side, or until cooked through and no longer pink in the middle. Remove from heat and let them rest for a few minutes before slicing.
  4. While the chicken is cooking, toss the sliced courgette, red bell pepper/capsicum, and red onion in 1 tablespoon of olive oil, salt, and pepper.
  5. Spread the vegetables out on a baking sheet lined with parchment paper and roast in the preheated oven for 20-25 minutes, or until tender and slightly caramelised, stirring halfway through.
  6. In the meantime, prepare the quinoa according to package instructions, if you haven't already done so.
  7. Once everything is ready, assemble your bowls by dividing the cooked quinoa, sliced grilled chicken, roasted vegetables, and fresh greens among four serving bowls.
  8. Drizzle the remaining tablespoon of olive oil over the bowls and season with additional salt and pepper, if desired.
  9. Serve immediately and enjoy your delicious and nutritious quinoa chicken bowls!


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!


Easing Period Pain With Zinc


21 / FEBRUARY / 2024

A recent study looked into how zinc sulfate affects high school students dealing with primary dysmenorrhea - that's just a fancy way of saying period pain or cramping that occurs without any other underlying condition. The study had 103 participants who were split into two groups: one group took 40mg of zinc sulfate, while the other group took a placebo for the first three days of their menstrual cycle for a total of three months!

Okay, let's cut to the chase. The group that took zinc saw a significant decrease in pain scores over the three months. But here's the kicker - the most noticeable changes happened during the third cycle. By the end of the study, the average pain scores in the zinc group were about half of what they were in the placebo group. Now, that's what I call progress!


Here's where I think it makes things interesting, because it takes about 100 days for the egg released during ovulation to mature - that's roughly three months. So, it makes sense that we saw the biggest improvements around that time. This is a huge reason why all my protocols with clients are for a minimum of three months to truly allow the intervention to work and solidify in the body.

Let's talk about period pain, or the fancy name for it - primary dysmenorrhea. Basically it’s caused by changes in prostaglandin levels, which lead to muscle contractions and, you guessed it, pain. These levels tend to spike when you regularly indulge on highly inflammatory foods like gluten, refined sugar, and those sneaky seed oils. To add insult to injury, low progesterone levels can also ramp up the pain - so if you’re overly stressed, or not ovulating effectively, you can bet your period pain is going to be more prominent.

Now, here's where zinc comes into play. The researchers believe that zinc works its magic by regulating prostaglandin enzymes, boosting antioxidant enzymes, and dialling down inflammation. And guess what? Previous studies have shown similar improvements with zinc sulfate, which just goes to show that we're onto something big here.


So, as your go-to wellness coach and expert, I'm here to share your Weekly Wellness Prescription:. I recommend popping 40 - 50mg of zinc for 3 - 4 days, starting the day before your period. Trust me, this little trick could be your ticket to a pain-free period (especially if you combine it with nutritional changes too).

1. Yoon HS, Lee S, Kim JH, & Park SM. (2021). Association of beetroot juice supplementation with exercise capacity and performance: A systematic review and meta-analysis of randomized controlled trials. Nutrients, 13(3), 905.

2. Domínguez R, Cuenca E, Maté-Muñoz JL, García-Fernández P, Serra-Paya N, Estevan MC, Herreros PV, & Garnacho-Castaño MV. (2014). Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes. A systematic review. Nutrients, 6(2), 750–766.

3. Wylie LJ, Kelly J, Bailey SJ, Blackwell JR, Skiba PF, Winyard PG, Jeukendrup AE, & Vanhatalo A. (2013). Beetroot juice and exercise: Pharmacodynamic and dose-response relationships. Journal of Applied Physiology, 115(3), 325–336.


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!


Sleepy Girl Mocktail Recipe


14 / FEBRUARY / 2024

Prep Time: 3 mins
Cook Time: 0 mins
Servings: 1


-  1 cup of tart cherry juice (or 2 tablespoons of concentrate + 250mL water)
-  ½ cup probiotic drink (I used @thewildfermentary, another option could be olipop or poppi)
-  300mg of magnesium bisglycinate
-  Ice cubes


  1. Mix all the ingredients together and drink 30 mins - 1 hour before bed


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!


Should You Eat Meat For Health


07 / FEBRUARY / 2024

Have you ever considered that the key to a longer life might be as simple as the protein on your plate?

It’s one of the biggest things I focus on with my clients, not just in terms of the quantity, but the quality of their protein.


Surprising as it may sound, a recent Japanese study has shed light on the potential impact of protein intake on longevity.

In this study, 833 healthy adults in their late 80s were examined, and the findings were striking. Participants with the highest protein intake demonstrated a remarkable 56% reduced risk of death compared to those with the lowest protein intake. What's noteworthy is that individuals in the high protein group, averaging around 110g of protein daily, consumed twice as much animal protein as the low protein group, which averaged 64g daily.

The researchers concluded that animal protein seemed to have a greater reduction in risk of mortality when compared to plant protein. It suggests that animal and fish protein sources seem to have a protective element, especially at older ages.

Now, let's talk about the elephant in the room – animal protein. There's a prevalent misconception about the health implications of meat, especially red meat. But let me tell you, I couldn't disagree more.

Meat, encompassing poultry and fish, is an integral part of our diet. It provides essential amino acids and micronutrients. Our ancestors have been consuming it for centuries, and it plays a crucial role in supporting hormone balance.


I fundamentally believe that humans were designed to eat meat 🍖. Numerous studies have consistently shown that meat is a superior, more bioavailable source of protein compared to plants. It's easier for your body to digest, break down, and utilise.

Of course, the quality of the meat matters - so choosing organic, free range and antibiotic free where possible is going to make a huge difference.

And don't get me wrong, you absolutely need plants (aka veggies) in your diet. It's about balance. Let's dispel the myth and stop demonising meat. Embracing a balanced approach that includes high-quality meat can be a key to unlocking not just a satisfying meal but potentially a longer, healthier life.

Kurata, H., Meguro, S., Abe, Y., Sasaki, T., Asakura, K., Arai, Y., & Itoh, H. (2023). Dietary protein intake and all-cause mortality: results from The Kawasaki Aging and Wellbeing Project. BMC Geriatrics, 23(1). National Library of Medicine.


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!