Simple Quinoa Chicken Salad Recipe

SUPER SIMPLE QUINOA SALAD RECIPE (5 MINS + 5 INGREDIENTS)

16 / JUNE / 2021
SHEREE'S HEALTH DIARIES

Ever have one of those weeks where your grocery shopping slips by the wayside and you realise you really don’t have time to meal prep, or desperately need to whip up a lunch in a matter of minutes?

That was me this week! I normally do my groceries over the weekend, but for some reason the time disappeared so I had a very small window on Monday to make myself lunch, eat it and get the workload done that I have on my plate!

So, I put on my nutritionist hat and made this recipe in a matter of minutes!

Healthy eating doesn’t have to be hard, nor does it have to be time consuming, it is a complaint I hear all the time from people… so let’s make it simple!

Before I headed out to pick up the key ingredients for this simple salad, I put the quinoa in the rice cooker (little life hack for you), and by the time I got back it was cooked to perfection!!

You’re welcome to do the same, cook it in advance or replace the quinoa with a quick cup of 2 minute brown rice if you are really limited on time!

The best part is that you’re hitting a super balanced plate of carbs, proteins and fats in this simple meal, as well as your micronutrients! You’re welcome!

INGREDIENTS

  • 100g shredded chicken (pre-cooked)
    2 handfuls of mesclun salad leaves
  • 2 handfuls of spiralized carrot (or grated)
  • ½ - 1 cup quinoa (pre-cooked) or 2 minute brown rice
  • 1 tbsp. basil olive oil
  • Salt and pepper to taste

METHOD

  1. Do a super quick grocery shop to pick up the ingredients and get the quinoa cooking or have some prepared early!
  2. Place the mesclun leaves, carrot, quinoa, and chicken all in a bowl.
  3. Drizzle with basil olive oil and mix through
  4. Add salt and pepper to taste
  5. It’s that simple!!

As always, if you do make this, be sure to tag me on social media @strengthen.heal.nourish and let me know what you think :)

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 Power of Mediation in Transforming Your Mindset

THE POWER OF MEDITATION IN TRANSFORMING YOUR MINDSET

09 / JUNE / 2021
SHEREE'S HEALTH DIARIES

“Meditation allows us to change our brains, bodies and state of being” - Dr. Joe Dispenza (Breaking the Habit of Being Yourself)

It allows us to move from thinking to being, moving from our head into our hearts. 

A lot of you will already know the benefits of meditation, in terms of how it calms the body, reduces stress, and allows us to be more present. 

However, a lot of people really struggle with meditation, as we tend to have this idea of someone sitting cross-legged in a room full of candles and in complete silence with the mind quiet too. 

When it comes to meditation, it’s important to understand there is really no WRONG way of meditating, and if you are someone that struggles to keep your mind quiet during the practice, then it is completely normal, and try not beat yourself up about it. 

Remember it is just that… a PRACTICE, something you get better at over time.

HOW MEDITATION WORKS

The power of meditation lies in the wisdom that comes from getting still. Because in all honesty, how many times a day (aside from your sleep), are you really STILL? 

Our brains are exposed to around 42 GB of data a day (that is 42 trucks full from top to bottom of pages and pages of information) and our poor brain is now responsible for filtering in and out what is important to remember and keep and what to let go of. 

So, with the world so busy, it can be hard to find time to actually be present, especially with all the thoughts that consume our minds. Meditation is powerful because it allows us time to take a moment for ourselves and hear what needs to come through from our own internal guidance system. 

Believe it or not, you have innate wisdom inside of you, often referred to as intuition, or a gut feeling, and meditation can really help you learn to trust it, and when we can trust it more, listen to it more and operate from it more, we live our life more in alignment with our truth.

BENEFITS OF MEDITATION

Meditation is also a powerful time for self-reflection and observation, it is often talked about as the time where we become the observers of our own mind. Removing our identification with our thoughts, and actually seeing the birds eye view of what is truly going on in our lives and any given situation. 

In this instance, with good practice we can enter the subconscious mind, from being to observing our thoughts… from this place we can reprogram our mind, beliefs and brain. If you are interested in learning the science behind this I strongly recommend reading Dr. Joe Dispenza’s book - Breaking the Habit of Being Yourself

However, if you are someone that struggles to even have a ‘quiet mind’ or get still, or simply new to meditation, here’s one of my favourite tips: 

Before meditation it can pay to journal or write down all the things that are taking up space in your thoughts to give you more space to just simply be. 

It is also important to note the key times for meditation are when your brain is in what’s called a theta state. This is most easily accessed first thing in the morning and last thing in the evening which is when I do recommend doing your daily practice. 

Another thing that I have found and know to be really effective to use as part of your meditative practice is setting an intention of what you want clarity on, or want out of doing the mediation. 

If you just pause now, and think about what you are hoping to get out of the meditative practice - peace, stillness, gratitude, calmness, presence whatever it is, just close your eyes and bring it to your mind… and set your intention for your practice. 

I hope you found this helpful and you can see that meditation not only has a whole host of benefits, but can be incredibly POWERFUL in shifting your mindset, energy and life!

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 POWER OF MEDITATION IN TRANSFORMING YOUR MINDSET 09 / JUNE / 2021 SHEREE’S HEALTH DIARIES “Meditation allows us to …


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Post Gut Fast Reflection

POST GUT FAST REFLECTION

2 / JUNE / 2021
SHEREE'S HEALTH DIARIES

Crazy to think that just last week, I was on my third day, of my third 4-day fast for my gut healing journey! I never would’ve thought that I could not eat for 4 days, never mind choose to repeatedly do it!

So whilst you may be thinking that I am slightly crazy too, the benefits and how incredible I felt during the fast was TOTALLY worth it!! So much so, that I thought I would share a little more of my journey with you!

If you missed the first recap or want to know a little more about the process I am talking about, check out the blog I wrote all about it HERE.

MY EXPERIENCE THIS ROUND

With this being the third time I did the process, and aware of what has worked well in the past, I really wanted to test my limits this time around, and use my body as a science experiment (as always).

In previous rounds, my sleep wasn’t that optimal, so I modified the protocol, then I also took a little more rest the second round, and so this time I wanted to test just how much I can push my body on next to no fuel, just nutrients to support my gut! With the intention of just seeing what was possible.

So, I carried on with my normal exercise routine over the 4 days, which is inclusive of 3 x yoga sessions, 3 x strength training sessions, 1 x teaching a hiit workout, and 1 x dance class. The only thing that ended up changing was one of the strength trainings was swapped to teaching another hiit workout.

Whilst I am aware this is actually a lot, and I normally drop down to just a walk or yoga during this time, I was actually astounded at how well my body handled it. I timed things right with the little intake of fuel I did have and I was super high energy and high vibe the entire time!

UPS & DOWNS

One of the incredible benefits of the fast is the energy levels skyrocket, and I actually noticed they got even better with all the extra training! I was so happy, and so impressed with how well my body handled it!

However, with every up, there is a down… and this is where I noticed my body took a bit of a hit. My sleep suffered. Whilst I didn’t wake up during the night (massive bonus), my deep sleep was terrible! Averaging around 45 minutes per night, whereas in comparison to last time when I rested more, I was averaging 3 - 4 hours!

This was a true testament to the fact that your body really does need food for optimal recovery. Right! The body is looking for carbohydrates primarily, and then protein after a workout and fasting does not provide that. So, my heart rate was staying elevated through the night trying to help me recover.

Fortunately the energy was still fantastic through the day even after the sleep wasn’t that great, but it has shown me that even though it feels really great at the time, it might not be the best option during the fast. Considering the purpose of the fast is healing.

Other than that, I noticed that this third round was better than the other rounds by far, I was a little more hungry (as to be expected with more training), but other than that my body responded the best it has ever!

I also altered the post protocol slightly this round and have updated the protocol inside the 4-day GUT FAST TRACK to make sure that everyone who does it gets the benefits of an additional cleanse that I found super helpful and is well backed by science!

If you’re curious about more of my journey I documented it all on Instagram LIVES that are now IGTV episodes that you can watch @strengthen.heal.nourish

If you want to try this out for yourself, you can grab the step by step process and protocol here! Be sure to let me know how you get on and tag me during the process! Enjoy the benefits!

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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POST GUT FAST REFLECTION 2 / JUNE / 2021 SHEREE’S HEALTH DIARIES Crazy to think that just last week, I …

Cup of homemade beef bone broth on white wooden background with a copy of space.

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Bone Broth Recipe

BONE BROTH RECIPE

26 / MAY / 2021
SHEREE'S HEALTH DIARIES

In case you’ve been living under a rock, bone broth is one of the crazy beneficial foods that serve your gut in so many ways, in fact, it is my go to on the daily! I LOVE IT!!

I love it so much, I’ve actually already written a blog all about it’s benefits, and created a 4-day gut reset FAST all around bone broth!! Check it out here if your gut is in need of a bit of a reset!

Because I know the benefits that having bone broth has bought me, and my clients, I thought it only right to share with you my bone broth recipe so you can experience the incredible benefits yourself!

If you do struggle to have the time to make it yourself - not to worry, my friends over @mitchells.nz have created an awesome powder that you just add to hot water!

However, nothing goes past the homemade stuff, and I am happy to say I have perfected this recipe! Check it out! (It is actually ridiculously easy)

INGREDIENTS

(to yield 10.5 cups)

  • 1 large onion, roughly chopped
  • 6 celery stalks, roughly chopped 3 carrots, roughly chopped
  • 4 cloves garlic, crushed
  • 1 bay leaf
  • 1 tbsp mixed dried Italian herbs (thyme, rosemary, oregano etc.) 2 tbsp sea salt
  • 1 tsp pepper (ground or whole)
  • 1 tsp turmeric powder
  • (or 1 tbsp fresh turmeric, chopped) 1 tsp ginger powder
  • (or 1 tbsp fresh ginger, chopped) 2 tbsp apple cider vinegar
  • 1 large chicken or chicken legs or bones
  • (optional: for chicken broth)
  • 11 cups of water

METHOD

1. Add onion, celery, carrots, garlic, bay leaf, dried herbs, sea salt, pepper, turmeric, ginger, and water into a pot or slow cooker.

2. If making chicken broth, add chicken bones or legs also.

3. If you’re making the vegetable broth, slow cook or simmer for 2-4 hours. If you’re making the chicken broth slow cook or simmer for 6-10 hours.

4. Strain the liquid. Allow it to cool. 5.Divide the broth into 6 glass containers or jars or bottles in the refrigerator

Don’t be surprised if this becomes your new favourite hot drink! I always start my day with a cup! Also, if you are keen to try the 4 day gut FAST track, please be sure to purchase the protocol, to make sure you not only do this safely, but to get the full benefits!

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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BONE BROTH RECIPE 26 / MAY / 2021 SHEREE’S HEALTH DIARIES In case you’ve been living under a rock, bone …

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IS YOUR GUT HEALTHY? WHAT YOUR POO SAYS ABOUT YOU (and your health) 19 / MAY / 2021 SHEREE’S HEALTH …

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Is Your Gut Healthy | Poo Check

IS YOUR GUT HEALTHY? WHAT YOUR POO SAYS ABOUT YOU (and your health)

19 / MAY / 2021
SHEREE'S HEALTH DIARIES

“All Disease Begins in the Gut” - Hippocrates (nearly 2500 years ago).

Believe it or not, gut health was seen in such high regard nearly 25 centuries ago! Hippocrates knew what he was talking about, unfortunately, something got lost along the way, and it seems only now, that we are starting to really focus on this area of our health again!

Considering that 70% of your immune system lives in your gut, 95% of your serotonin (happy hormone) is produced there, and your gut is now considered your second brain… it is about time we paid more attention to it!

THE BIGGEST HEALTH INDICATOR

One of the biggest indicators of our health, as taboo as it might be to talk about, is you POOP!

This is the first thing I focus on with my clients, and actually gives us a lot of insight! Your timing, type, frequency, colour, consistency are all indicative of health! Take the bristol stool chart below, a great way to see where your gut health is at…

What are we looking for? Well your ideal poops look like:

Type 3 - 4 on a bristol stool chart, are easy to pass, brown in colour, well formed and held together.

WHAT TO LOOK FOR

Other things to focus on include: ensuring you are having at least one bowel movement per day, passing around 30cm a day and that the poop sinks!

If you aren’t having consistent poops like this, then chances are your gut could do with some time, care and extra attention! It is exactly what I focus on with my clients and inside Reclaim Your Radiance (your natural solution to healing your gut).

If you poops are not daily, the body can be reabsorbing the toxins it is meant to eliminate, if you are finding that they are too loose or hard to pass, there is something that needs to be attended to, to optimise your digestion, something in your digestive tract isn’t working at best, or maybe you need more water or more fibre.

If the colour is anything but a brown colour, they all indicate different things going on in the body, and if your poop floats, then chances are you aren’t digesting your fats well enough!

These are all markers of good health, not just good gut health, but good health in general! And if you want to make sure your gut is healthy and happy, I suggest taking a better look at your stools!

If you need extra support, then check out RYR here… it may just be the solution you are looking for!

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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IS YOUR GUT HEALTHY? WHAT YOUR POO SAYS ABOUT YOU (and your health) 19 / MAY / 2021 SHEREE’S HEALTH …

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Boost Your Protein Intake Hemp Heart Snacks

BOOST YOUR PROTEIN INTAKE WITH HEMP HEARTS + 3 SIMPLE SNACKS TO TRY

12/ MAY/ 2021
SHEREE'S HEALTH DIARIES

WHAT’S THE HYPE WITH HEMP?

This naturally sourced, plant based protein, is packed full of a variety of nutrients, including being rich in amino acids. In fact, hemp is actually a COMPLETE protein, meaning that it contains all nine of the essential amino acids.

Why this is important is that essential amino acids are just that, essential to the body. The difference with the essential amino acids is that they are not able to be produced by our body, therefore we need to find it in our food sources. Making hemp a fantastic source to draw from!

MORE ABOUT HEMP

Whilst hemp is derived from the same cannabis species, there can be no worries about these nutritious little gems (hemp hearts), containing any of the psychoactive ingredients that you would find in marijuana as it does not contain any of the THC (tetrahydrocannabinol). So nothing to worry about here!

I have been trying @harvestohand hemp protein and hemp hearts, and I am excited to share with you 3 of my favourite snacks that I add these hemp hearts to, to boost their protein intake (helping not only recovery, repair and growth, but stabilising my blood sugar levels making my hormones happier).

SNACK RECIPES

Snack 1: Celery sticks with almond butter + hemp hearts
Ingrediets: 3 - 4 celery sticks + 2 tbsp. almond butter + 2 tbsp. hemp hearts
Instructions: Spread the almond butter inside the celery sticks and sprinkle the hemp hearts on the top, yielding about 15 - 16g of protein per serve.

Snack 2: Coconut yoghurt + berries + hemp hearts
Ingredients: ⅓ cup coconut yoghurt + ½ cup berries of choice + 2 tbsp. hemp hearts
Instructions: Sprinkle the berries and hemp hearts over the yoghurt and enjoy, yielding about 8 - 9g of protein per serve.

Snack 3: Apple + cashew butter + hemp hearts
Ingredients: 1 apple + 1 tbsp. cashew butter + 1 tbsp. hemp hearts
Instructions: Dip the ends of the apple in the cashew butter and then sprinkle with hemp hearts, yielding about 7 - 8g of protein per serve.

You can also add these to the top of your porridge, salads or in a chia pudding for an extra protein boost!

Stay tuned for my hemp protein breakfast bar recipe… coming soon!

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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POPULAR

 

BOOST YOUR PROTEIN INTAKE WITH HEMP HEARTS + 3 SIMPLE SNACKS TO TRY 12/ MAY/ 2021 SHEREE’S HEALTH DIARIES WHAT’S …

Healthy superfood: sesame, pumpkin seeds, sunflower seeds, flax seeds and chia on white. Top view

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Hormone Happy Seeded Bread Recipe

HORMONE HAPPY SEEDED BREAD RECIPE

5 / MAY / 2021
SHEREE'S HEALTH DIARIES

Bread is bad right?

Or at least that is what we have been told time and time again!

Well, here’s a recipe that is not only packed full of nutrients, but AMAZING for your hormones!!

Last week we discussed the key nutrients to support a healthy ovulation! Check it out here if you missed it! The great news is, this bread contains 5 out of 6 of those nutrients!!

The best thing is, when you make your own bread, you know exactly what is going into it! And you can literally taste the nutrients in this one. Super satiating, I have this for breakfast or lunch most days, I just swap the pumpkin seeds and sunflower seeds around depending on where I am at in my cycle.

You can add in some collagen protein powder if you like, or extra nuts and seeds, but I love to keep it simple, then get creative with the toppings!

INGREDIENTS

DRY INGREDIENTS

-  ½ cup pumpkin or sunflower seeds
- ½ cup flaxseeds/linseeds
- 1 cup soaked buckwheat groats
- 4 tbsp chia seeds
- 6 tbsp psyllium husks
- Sprinkle sea salt flakes
- 1/3 cup of protein powder
OPTIONAL: ⅓ cup brazil nuts (chopped) or 2 tbsp. unflavoured collagen protein powder.

WET INGREDIENTS

  • 1 ¼ cups room temperature water
  • 2 tbsp maple syrup/1 tbsp honey
  • 3 tbsp cold pressed coconut oil (melted)

METHOD

1. Soak the buckwheat in a bowl covered with filtered water. Leave at room temperature for 2-4 hours. Then drain and rinse well.

2. Mix all dry ingredients in a large bowl

3. Mix wet ingredients in a separate bowl with fork or whisk

4. Add wet ingredients with dry ingredients. Mix until well combined and doughy (if too dry – add 1-2 tbsps water)

5. Transfer dough to a lined loaf tin. Leave to sit for minimum of 2 hours

6. When ready, bake at 175C fan bake for 30mins

7. Once the top is brown, remove loaf from the tin. Flip upside down and bake directly on rack for another 20 mins

8. Cool completely on a wire rack before slicing.

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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6 Nutrients To Support Ovulation

6 NUTRIENTS TO SUPPORT OVULATION

28 / APRIL / 2021
SHEREE'S HEALTH DIARIES

ARE YOU SKIPPING THE BIG ‘O’??

And no I’m not talking about orgasms 🙊 (although they can help)!

The BIG ‘O’ is OVULATION!

OVULATION is essential to healthy and well-balanced hormones!

Now you may be wondering, what is the big deal about ovulation?

But you see, without it, our body struggles to produce key hormones that help keep us happy, healthy and fertile (even if you don’t want babies… we need our bodies to act like we are preparing for one every month).

Ovulation (regular) is needed for optimal levels of estradiol (main form of estrogen), and progesterone which are the two KEY female sex hormones.

Dr. Lara Briden, author of Period Repair Manual says in her book ‘Ovulation is how we make hormones’.

Ovulation is not simply the time you are most fertile, nor is it just about the release of an egg, although this is extremely significant, when it comes to our health, we want to ovulate for a number of other reasons too!

Not only do we produce those KEY sex hormones - estradiol and progesterone, but ovulation is a time where we feel most confident, high energy levels and motivation, increased creativity, and communication skills, skin is glowing and gives you a real period!

Yes, that’s right, unless you ovulate, it’s not considered a REAL PERIOD!

There are a number of reasons we can skip ovulation (and I sure have had my fair share of skipped ovulation)... but when we are ovulating, it communicates to us that our bodies are healthy and operating smoothly!

REASONS YOU MIGHT SKIP OVULATION

The number one is STRESS on the body and this can come in all forms:

-  Extreme or too much exercise
-  Very high stress levels
-  Low body weight
-  Obesity
-  Thyroid dysfunction
-  Perimenopause
-  Low ovarian reserves
-  Being on a hormonal contraceptive - like the OCP

So, if you are wanting to OVULATE every month, managing your stress is the UTMOST importance!

On top of that we want to support our body with key nutrients that not only help the body ovulate, but help produce hormones, and keep us hormonally balanced throughout the month!

6 KEY NUTRIENTS TO SUPPORT OVULATION:

  1. Zinc: helps regulate normal hormonal function, cell division and ovulation (as well as boosting your immune system and skin health, healthy growth of hair and nails).
    Sources include: red meat, oysters, eggs, poultry and nuts like cashews.
  2. Vitamin B6: this is essential for the production of progesterone, and the corpus luteum, as well as metabolising estrogen from the liver.
    Sources include: poultry, some fish, peanuts, bananas and oats 
  3. Magnesium: is responsible for over 300 different functions in the body, particularly calming the nervous system (handling stress), so sufficient levels will allow for the body to know it is safe enough for ovulation to occur.
    Sources include: nuts and seeds (particularly pumpkin seeds), green leafy veggies and wholegrains. 
  4. Iodine: this nutrient helps keep our metabolism happy and regulated, for the role it plays in our thyroid health, and the thyroid helps to regulate ovulation.
    Sources include: kelp, seaweed, fish, iodised salt and eggs. 
  5. Selenium: has been shown to promote healthy follicles in the ovaries which are responsible for the development and release of eggs, as well as protect against birth defects.
    Sources include: brazil nuts, seafood and organ meats. 
  6. Vitamin D: has been shown to enhance ovulation, increasing the follicle stimulating hormone (FSH) sensitivity, as well as production of progesterone.
    Sources include: salmon, liver, egg yolks and cod liver oil.

So if you wanting to make sure you hit the BIG ‘O’ every month, look at adding in these key nutrients into your diet, and managing your stress!

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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2021 Dirty Dozen And Clean Fifteen

2021’S DIRTY DOZEN AND CLEAN FIFTEEN

21 / APRIL / 2021
SHEREE'S HEALTH DIARIES

WHY BOTHER EATING ORGANIC? (A question I get asked all the time as a holistic nutritionist)... 

Well, I have the answers for you below!

Did you know that the pesticides on our foods actually contain harmful chemicals that can overload the liver, which can lead to storing excess weight, acne, higher cholesterol, and hormonal imbalances!

Even though we may not be able to see or taste the toxins, it doesn’t mean they aren’t there!

Many pesticides and herbicides contain xenoestrogens which mimic our hormone estrogen in the body. However, xenoestrogens are not biodegradable, and our body doesn’t really know what to do with them, so to keep us safe, and the toxin out of the bloodstream, it stores it in a fat cell.

This is why it is great that each year the Clean Fifteen and Dirty Dozen are released!

Check out the details below (and save this post to come back to at anytime - especially when you’re doing the groceries).

DIRTY DOZEN

These lists of foods aren’t the ones you should be avoiding, but rather the ones that are more likely to be exposed to pesticides and other nasties, meaning that if you can, shop organic for the dirty dozen, or if that’s not an option, be sure to wash your veggies with apple cider vinegar and water (with a pinch of salt) before consumption to be sure you are removing as much of the pesticides as possible.

  1. Bell + Hot Peppers (Capsicum + Chilli)
  2. Tomatoes
  3. Celery
  4. Cherries
  5. Peaches
  6. Pears
  7. Strawberries
  8. Spinach
  9. Nectarines
  10. Kale, Collard + Mustard Greens
  11. Apples
  12. Grapes

CLEAN FIFTEEN

These foods are ones that are least likely to have the exposure to the sprays, so if you aren’t eating organic, it is best to opt for more foods from this list, however, I still recommend washing the skin if you plan on eating it for some of these foods just to be on the safe side! You will notice that a lot of these foods also have the option to remove the skin, which can contribute to them being less exposed to the pesticides etc in the first place (almost like a tough layer of protection from the nasties out there).

  1. Eggplant
  2. Asparagus
  3. Broccoli
  4. Cabbage
  5. Kiwifruit
  6. Cauliflower
  7. Mushrooms
  8. Cantaloupes (Rock Melon)
  9. Honeydew Melon
  10. Avocadoes
  11. Sweet Corn
  12. Pineapple
  13. Onions
  14. Papaya
  15. Sweet Peas (frozen)

So, next time you’re doing your shop be sure to keep this list handy, and wash your fruits and veggies when you get them home with apple cider vinegar, salt and water to clear off as many pesticides as you can if you can’t buy organic!

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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5 Ways To Ditch The Diet For Good

5 WAYS TO DITCH THE DIET FOR GOOD

14 / APRIL / 2021
SHEREE'S HEALTH DIARIES

Let’s get one thing clear - there is NO WAGON TO FALL OFF! I am so sick of hearing that term thrown around!!

“Oh no, I’ve fallen off the wagon”, next minute you are consumed with guilt which only causes more stress on the body, and often more binging or poor food choices.

So, I am here to support you in shifting the mindset from being stuck in the diet cycle to ditching the diet mentality for good!

Read on for my TOP 5 TIPS on how to DITCH THE DIET FOR GOOD...

TOP 5 TIPS

I’ve had so many questions about ditching the diet this week so I wanted to put together my top 5 tips that you can start implementing right away...

The important thing to remember before diving into or implementing any of these is that these may sound ridiculously simple, but do them consistently (the key to creating any long term habit or lifestyle change) and you will see the RESULTS.

Tip 1: Ditch the Diet Language

STOP! Just STOP! Labelling foods as good and bad, healthy, unhealthy, naughty, safe etc…

This is NOT serving you, using this language starts to create associations in the brain, so every time you have a naughty food, the guilt is brought on, or shame, or leads to feeling down and disappointed in yourself.

Everything in moderation, I still drink wine, eat chocolate, pizza and ice cream, but they are more sometimes foods, and I only eat them when I really feel like them.

Start to focus the food that makes you feel energised (not the high and low of sugar, but long sustainable energy), the foods that you know are fueling your body, and then allow for the times that you might be a bit more social and know that those are fueling you in a different way, allowing you to feel free and unrestricted.

CHANGE YOUR LANGUAGE, CHANGE YOUR LIFE!

Tip 2: Improve the Quality + Quantity of Sleep
Did you know that if you are dieting and sleep deficient, 70% of the weight you will lose will come from lean muscle mass and you will keep all of the fat!

Well, not only do we want you off the diet, but actually out of a sleep deficit. As soon as you get less than 6.5 hours of sleep your body becomes insulin resistant, meaning that you are unable to stabilise your blood sugar levels effectively which in turn leads to an imbalance of hormones, sugar cravings, energy crashes and in general an over consumption of food by up to an extra 400 - 500 calories!

When we prioritise not only the quantity (at least 7 - 9 hours a night), but the quality, we actually allow our body to get into a state of deep rest and reset which is where our body is able to burn fat effectively and efficiently.

So make sleep a top priority and you won’t even feel like you need those sugary, quick fix energy foods and drinks, and you will fuel your body better!

Tip 3: Exercise Right for Your Body Type

More is not more! It is not as simple as EAT LESS AND MOVE MORE! Did you know the calorie equation was actually designed to help people SURVIVE in the wars, not THRIVE!

So, ditch the idea that you need to do endless hours of cardio, because it doesn’t work, and will only damage your metabolism, especially if you couple it with not eating enough.

Listen to your body, what it needs and move in a way that you enjoy. Make it fun, something that you can stick to, but doesn’t feel overwhelming or exhausting! Females can even train in sync to their menstrual cycle which is even more powerful for them!

So whether it is weight training, yoga, dance classes, running, gymnastics or a combination of your favourite things, get out there, get your body moving, get a sweat on, but don’t feel like you have to exhaust yourself every time you train, because often that is doing more harm than good.

Tip 4: Take Time Out Just for You 

We often underestimate the impact of stress on our bodies and it’s subsequent ability for us to lose weight.

When we are running around on ‘empty’ and our body is stressed out, we are primarily burning glucose (sugar) as a fuel source which means we are storing the fat. In fact, it holds onto more fat because it is worried we are in a faminine.

Think about it like your car, you can’t expect to get anywhere if your tank is empty, so prioritising time for you to recharge, and refuel, and recover you are actually going to see more results, feel better, have more energy to exercise, make better choices with your food, and enjoy the process.

It is about making choices that are sustainable! So find 10 - 15 minutes a day, a few hours a week to do something that lights you up! Make you a priority! It’s not being selfish, it’s called self-care!

Tip 5: Support Your Body With Supplements
Unfortunately, our soils are deficient in nutrients, and if you don’t have the nutrients in our soils, we don’t have the nutrients in the food! Not to mention that if we have been doing some damage from a lack of sleep, energy, excess stress and poor food choices over the years we also often have some work to undo!

So when it comes to supplementation, we need to top up our stores and maintain them there to sustain optimal health. When our body is in this state it will let go of any excess weight or anything that is no longer serving you.

Supplements are there to support your system and journey at every stage you are at, making sure you get all the nutrients you need for optimal health!

If you aren’t sure where to start with these I recommend consulting a nutritionist or naturopath, as everyone’s requirements are different!

DITCH THE DIET MENTALITY

I’m curious, had you heard or tried any of these before? Let me know your thoughts or any hacks you’ve got for me below!

P.S. If you are wanting to ditch the diet mentality for good, and need a little extra support, check out my DITCH THE DIET MASTERCLASS HERE! It goes into so much depth and step by step support, as well as having a recipe book and ebook to guide you through the entire process!

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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