Pre-Workout Gummies Recipe
PRE-WORKOUT GUMMIES RECIPE
29 / MARCH / 2023
SHEREE'S HEALTH DIARIES
Prep Time: 2 minutes
Cook Time: 8 minutes
Total Time: 10 minutes
Yields: 30 - 40 gummies
One of the most common questions I get asked is “do I have to eat before I exercise?”
Short answer. YES.
Unless you are doing a walk or fasted cardio (with no resistance), then you are going to need something before you train. Especially first thing in the morning
But look, I get it. I personally cannot stomach a meal or anything remotely close to a ‘breakfast’ if I am exercising in the morning, so when I learnt a little trick it not only helped my training but my clients massively.
The trick is to pop a little honey under the tongue as that little glucose (sugar) hit tricks your brain into thinking it has had a meal, it is absorbed super quickly and breaks your fast so that you don’t start breaking down your muscles to use as a fuel source (and nope your body doesn’t automatically burn fat first thing in the morning if you start exercising).
Which is why having something before you train is super important.
These gummies actually tick a lot of boxes for such a small little snack… especially in the workout space you see not only do you have the honey for the ‘snack hack’, but the pomegranate juice contains polyphenol antioxidants that help your body get the oxygen and nutrients it needs during exercise as they increase nitric oxide bioavailability.
The pomegranate also helps rejuvenate mitochondria (the little powerhouses of your cells) which is what allows us to get the energy to exercise too. Amazing huh!?
I recommend having 2 - 3 of these if you’re needing a little something in the morning to get you going, or if you need a quick snack before the gym on those days you’re in a bit of a rush!
Side note: the gelatin is amazing to support gut health and repair gut lining, so these gummies are a win win! Check out the recipe below :)
INGREDIENTS
- 1 cup pomegranate juice
- 4 tbsp. gelatin (I used the nutra organics natural grass fed unflavoured)
- 3 tbsp. honey
METHOD
(as adapted from @boobtofood)
- Add the juice to small - medium saucepan
- Sprinkle the gelatin over the juice (try spread it out evenly), and let it sit for a few minutes, this allows the gelatin to ‘bloom’
**You will notice a wrinkled look forming on the surface as the liquid absorbs the gelatin - Stir the mixture together
- Put on a low-medium heat and stir gently until the gelatin has dissolved for around 5 minutes
- In the last minute or so add the honey and make sure this is well mixed through
- Remove from heat and pour into silicone moulds (I got mine from @littlegiantsstore and found using a tear dropper helped massively too. Alternatively you can use a container as long as it lifts out easily.
- Pop in the fridge for 2+ hours for it to set
- Remove from moulds or cut them up (if in a container) and keep refrigerated for up to 14 days. Enjoy!
As always, if you do make this, be sure to tag me on social media @shereehannahwellness 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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Why You Should Avoid Horror Flicks For Your Hormone Health
WHY I AVOID HORROR FLICKS FOR MY HORMONE HEALTH
22 / MARCH / 2023
SHEREE'S HEALTH DIARIES
Why I avoid horror flicks (for my health) …. And not just because I’m a scaredy-cat.
Even though I might actually hate scary movies because they are well... SCARY haha, there's another reason I avoid them, and that is to do with taking care of my nervous system.
HOW HORROR FLICKS EFFECT YOUR HORMONES
Scary movies or tv shows send your body into fight or flight response - activating your sympathetic nervous system and increasing the cortisol circulating around your body due to the sensory overload you're experiencing
This then wreaks havoc on your hormones because unfortunately your body isn't aware you're watching the scary movie for 'fun' and genuinely thinks your life is in danger. So it does all it can to protect you
Scary movies aren't the only thing that puts us into sensory overload, we are bombarded with these things on a daily basis including:
- loud noises like phones ringing, and honking cars
- rapid visual effects in movies + games, flickering of screens
- radio + EMF waves
- fluorescent lighting
- extreme work hours + workload
… and of course the violence in things like scary movies
You may be prone to experiencing sensory overload if you are consistently doing any of the following:
- listening to music at a high volume whilst training
- watch or play fast-moving or violent movies/video games often or before bed
- stare at a computer screen for a large portion of your day
- always have music on in the background
- constantly exposed to fluorescent lighting throughout the day
This not only affects our hormones, but our neurotransmitters, particularly one called GABA which is what helps keep us calm and our anxiety at bay
WHAT CAN YOU DO?
If this is resonating, then here's what you can do...
1. See what of the sensory overload you can reduce/remove
2. Create time and space for silence and stillness throughout your day
3. Consider adding in some GABA supporting compounds such as lemon extract, passionflower extract or CBD oil
Where will you start with boosting your immune system? Let me know in the comments below.
Yours in Health & Happiness,
Sheree xo
References:
Boundless - Ben Greenfield
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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7 Daily Habits For A Healthy Gut
7 DAILY HABITS FOR A HEALTHY GUT
15 / MARCH / 2023
SHEREE'S HEALTH DIARIES
WANT TO KNOW HOW TO HAVE A HEALTHY GUT AND KEEP IT THAT WAY?
It’s probably not what you’d think, and some of these may surprise you with just how easy they are… Small things done consistently, is what makes the biggest difference!
HERE ARE MY TOP 7 DAILY HABITS FOR A HEALTHY GUT
- BOWEL MOVEMENT(S)
Having a daily bowel movement - this is a non-negotiable to keep the gut clean and healthy, it means you are eliminating toxins and your detoxification pathways are open (and if this isn’t happening for you, DM me!) - BONE BROTH
A morning mug of bone broth before I start my day helps line my gut with nutrients to support a healthy gut lining and feed my good bugs! There are so many benefits of bone broth, read about it here - BELLY BREATHING
Deep belly breathing to activate my rest, digest, reproduce and repair system (PNS), if you are living in fight or flight (often unknowingly), you will be chest breathing. This takes blood away from your digestive system and can actually lead to bloating, indigestion, and other gut issues. - EXERCISE
Regular movement = regular movement, and I mean that quite literally, get your body moving so your bowels do too! Even if you are just going for a 30 minute walk daily it will really support your gut and how it functions! - PROBIOTICS
I personally choose to take probiotics on the regular to keep growing the diversity and richness of my gut microbiome (aka increase the amount + quality of my good bugs). But quality is important… if you aren’t sure where to start, DM me! - FIBRE
Fibre is the toothbrush for your gut, you don’t want any plaque building up (yes that happens in your gut, not just your teeth)... So adding a regular serve of leafy greens and other non-starchy veggies to main meals keeps you regular - WATER
Drinking 3L + of water each day keeps your body hydrated so the cells can communicate effectively, and it also keeps your stools flowing regularly, we aren’t a fan of constipation around here!
*BONUS HABIT* I have also been loving the addition of @mitchells.nz gut supporting teas, having ‘digest well’ in the morning and ‘digest soothe’ before bed to help me unwind!
FINAL THOUGHTS
All of these habits continue to make sure that I am managing my gut health, keeping my body in a state of flow and allowing my body to keep having a regular healthy bowel movement each day so I can absorb my nutrients and have the energy to thrive!
What ONE habit are you going to add to your day to help your gut health? Let me know in the comments below!
Yours in Health & Happiness,
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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Birth Control Side Effects Truth
WARNING: BIRTH CONTROL SIDE EFFECTS YOU PROBABLY WEREN'T TOLD ABOUT
1 / MARCH / 2023
SHEREE'S HEALTH DIARIES
Co-author: Nicky Skinner
There should be a warning when this medication is handed out like candy that there's a whole host of other side effects that can quite literally make you feel like a completely different person
"a study in the Journal of the American Medical Association of over one million women showed that women who began the pill were more likely to be prescribed an antidepressant"
- Dr Jolene Brighten - Beyond the Pill
This highlights that the pill contributes to far more than just mood swings when it comes to our mental health…
OTHER SIDE EFFECTS
However this isn’t the only side effect/symptom(s) that aren't made abundantly clear (that should be), others include:
- anxiety
- increased incidence of depression
- weight gain
- insomnia
- low mood/mood swings
- migraines/headaches
- painful sex, vaginal dryness
- thyroid imbalances
- low libido
- nutrient depletion; vitamins, minerals and antioxidants
- clitoral shrinkage
- skin issues
- hair loss
- leaky gut
- intensifies blood clot risks
- increases risk of breast, cervical and liver cancers
- triggers autoimmune disease
- increase risk of diabetes
... even partner attraction can be altered!
The pill is also associated in decreased stress response, particularly with cortisol imbalances making women less able to cope with stress, decreasing memory function and increasing brain fog
"...should be warning women that they could get depressed on the pill"
- Sarah Hill pHD from her book This Is Your Brain On Birth Control
The pill tends to be handed out to women with symptoms or conditions such as breakthrough bleeding, dysmenorrhoea, poly cystic ovarian syndrome (PCOS), endometriosis, acne and ovarian cysts as a ONE SIZE FITS ALL SOLUTION
When in reality, it shuts down your natural hormone production and the communication between your brain and ovaries - which actually makes matters worse!
FINAL THOUGHTS
Women shouldn't have to change who they are to protect against pregnancy 🙅🏼♀️, and we should be told this is a possibility when we are offered this medication! 🚨
Research shows that over 58% of women go on the pill for reasons other than birth control! 😳 Most probably because they were told this will 'balance your hormones' or 'fix your periods' 🤦🏼♀️
This is what we like to call 'the BANDAID 🩹 effect' ... where unlike FUNCTIONAL MEDICINE where the ROOT CAUSE is address, we just slap a bandaid over something that needs stitches!
When we really should be asking the question WHY IS THIS HAPPENING?! 🧐
Why are my periods 🩸 heavy?
Why am I getting breakthrough bleeding?
Why are my cycles irregular?
Why am I tired 😴 all the time?
Why do I get mood 🙃 swings?
This is where it can be easy to blame your doctor, but most often they are just taught that this pill is the solution for any kind of hormonal problem in women 😅
Please see a qualified practitioner if you are wanting to come off the pill, if you are not sure where to look feel free to comment or DM me for support and guidance in the right direction! 💕
Yours in Health & Happiness,
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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Sweet Sesame Dressing Recipe
SWEET SESAME DRESSING RECIPE
22 / FEBRUARY / 2023
SHEREE'S HEALTH DIARIES
Prep Time: 3 minutes
Cook Time: 0 minutes
Total Time: 3 minutes
Yields: 2 - 3 servings
If you enjoy asian cuisine, then you’ll love this recipe! It is a fan favourite at potluck and super versatile. It really elevates any meal you put it on. Use it as a marinade, dressing, dipping sauce or anything else you like! We personally love it for dipping rice paper rolls in or drizzled over chicken kebabs! Enjoy!
INGREDIENTS
- 1 tsp. sesame seeds
- 1 tbsp. honey
- 1 tbsp. soy sauce (I used gluten free)
- 2 tbsp. sesame oil
- Hot water to mix (to desired consistency)
** For thicker consistency I use about 1 tbsp. or until honey is dissolved
** For a dipping sauce I used about 4 tbsp. +
METHOD
1. Place all the ingredients into a jar/small bowl except the sesame seeds
2. Mix thoroughly with the hot water until the honey has dissolved and reached the desired consistency
3. Sprinkle in sesame seeds and stir again
As always, if you do make this, be sure to tag me on social media @shereehannahwellness 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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3 Steps to a Healthier Body in 2023
3 STEPS TO A HEALTHIER BODY IN 2023!
8 / FEBRUARY / 2023
SHEREE'S HEALTH DIARIES
Every year we want to be our best selves, but often a lack of preparation lets us down! Which is why taking charge of your health early in the year is key to setting yourself up for success!!
Take yourself through these 3 steps to make sure you're starting the year with your healthiest foot forward.
3 STEPS TO A HEALTHIER BODY
1. CLAIM YOUR GOALS
And NO I'm not talking about your new year's resolutions, but actual goals... What symptoms do you want to be free of? How do you want to feel in your body? Define what your healthiest self actually looks like… then make a plan to get there!
If you claim them, write them down, make a vision board and then make a plan, you are keeping your mind focused on what you want to achieve. To quote Tony Robbins here ‘where focus goes, energy flows’. In other words, whatever you put your attention on is more likely to become a reality, so get super clear on what is it you want!
2. CREATE HEALTHY HABITS
Too often we go in with an all or nothing approach, like signing up to the gym and training everyday for the first couple of weeks, then burning our bodies out or injuring ourselves sets us back or to a complete halt
Pick no more than 3 new habits, and be REALISTIC with them. Maybe it's going to the gym 3 x week, preparing your meals in advance and meditating daily, but make sure it is something that feels doable and just a little outside your comfort zone.
Then pick a time and pop it as a recurring event in your calendar so it actually happens, and you can progress and increase from there. Trying to do everything all at once is a recipe for failure (take it from me - I learnt that the hard way). Let’s first build momentum and then keep progressing!
3. EAT WHOLE REAL FOODS
A healthier body is one that isn't inflamed, in pain or highly symptomatic - and this really does start with your food. Eating food that grew in the ground, walked on the earth, and is as close to nature as possible is a real food... Tell you what you don't see growing on a farm
A field of bagels!
Put it this way, the less processed the less inflammatory, it really is that simple. You don't have to overhaul your entire pantry, start slow, make some swaps and increase your greens, you'll be amazed at how much better you feel.
Take a slower trip around your supermarket (btw I say AROUND because the perimeter is where you will find the REAL food). Plan you meals before you go, read the ingredients on the ‘food’ you pick up, and get curious about what you’re really putting into your body.
BONUS STEP: GET TO THE ROOT CAUSE!!
If you've been struggling with your health, and really aren't sure where to start, or you feel like there is something deeper going on in your body and you just want some answers… Check out my FREE root cause quiz, filled with tips, tricks and action steps to help your body step into your healthiest self - because when we heal from the root, we heal for good!
Yours in Health & Happiness,
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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7 Ways To Naturally Boost Your Immune System
7 WAYS TO NATURALLY BOOST YOUR IMMUNE SYSTEM
1 / FEBRUARY / 2023
SHEREE'S HEALTH DIARIES
7 WAYS TO NATURALLY BOOST YOUR IMMUNE SYSTEM
And how I am supporting mine whilst having long C*VID
1. Ice Baths/Cold Showers
These have an extremely positive effect on the immune system, enhancing detoxification, reducing pain and inflammation, and research supports even 30 seconds of cold showering daily reduced sick days by 29%
Recommendation - finish your daily shower with 30 seconds of cold water
2. Saunas
Saunas also support our detoxification pathways flushing our blood without producing extra metabolic waste, enhances sleep, increases immune activity, anti-inflammatory response and autophagy (cells destroying/breaking the parts of them that are damaged or abnormal)
Recommendation - 3 x week for 20 minutes
3. Probiotics
Supplementing with probiotics is amazing for immune support as they can inhibit growth of the pathogens (bad bugs), and compete for the nutrients the pathogens need to survive. We also know that 70% of the immune system lives in the gut and not having enough good guys can leave us wide open to infection
Recommendation - 3 month dose of high quality probiotic with at least 10 billion CFU's, @bepurewellness do a great over the counter one
4. Exercise
Regular exercise helps regulate the immune system as anti-inflammatory cytokines (immune-modulating agents) are released, and lymphatic system is increased supporting detoxification, and elimination as well as building resilience
Recommendation - moderate intensity exercise for no more than 90 minutes (5 - 7 x week)
5. Sunshine
Or more importantly the vitamin D we get from sunshine is reported to have significant effects on the immune system, from reducing inflammation, releasing antimicrobial peptides, and reducing incidence of respiratory infections
Recommendation - 10 to 30 minutes of sun exposure (without sunscreen), a few times per week
6. Sleep
Or lack thereof has a significant impact on how well your immune system functions, studies show whilst adequate sleep promotes healthy immune system function, one way of which promoting your immunological memory, lack of sleep disrupts the immune system and can cause more inflammation and decrease its function
Recommendation - 7 - 9 hours per night, more if you are sick or recovering from illness
7. Whole real foods
Our bodies require a huge number of micro and macronutrients to support our immune system and oxidative stress. Studies reported that infection and incidence of illness decreased through consuming vitamins and minerals through whole real food sources
Recommendation - consume a diet rich in a variety of colour, fruits and veggies from natural sources daily
ARE YOU READY TO BOOST YOUR IMMUNE SYSTEM
Where will you start with boosting your immune system? Let me know in the comments below
Yours in Health & Happiness,
Sheree xo
REFERENCES
Cohen M. Turning up the heat on COVID-19: heat as a therapeutic intervention F1000 Research 2020, 9:292
Buijze GA et al. (2016) The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial. PLoS ONE 11(9): e0161749
https://www.karger.com/Article/FullText/496426
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7387807/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/
https://www.sciencedirect.com/science/article/abs/pii/0192056195000513
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/
https://www.researchgate.net/profile/Sunita-Mishra-4/publication/
https://scholar.google.co.nz/scholar
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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Apple Pie Smoothie Recipe
APPLE PIE SMOOTHIE RECIPE
25 / JANUARY / 2023
SHEREE'S HEALTH DIARIES
Prep Time: 2 minutes
Cook Time: 1 minute
Total Time: 3 minutes
Yields: 1 serving
This has to be hands down one of my absolute FAVOURITE smoothie recipes ever!! It is just so tasty, yummy and balanced at the same time!
It is one of my go-to post workout smoothies (in which I will leave out the chia seeds… we don’t really need fats post-training), or for breakfast or an afternoon snack.
It is super light and versatile! Plus the cinnamon helps with balancing your blood sugars!
This recipe was taken directly from my Reclaim Your Radiance Recipe Book, if you want to check out more recipes to keep your blood sugars and hormones in balance check it out here!
In the meantime, give this recipe a try!
INGREDIENTS
- ½ red apple
- ¼ tsp. cinnamon
- 1 scoop vanilla protein powder
- 1 tbsp. chia seeds
- 1 cup unsweetened organic almond milk (or other milk alternative of choice)
METHOD
- Blitz all ingredients into a blender and serve!
As always, if you do make this, be sure to tag me on social media @shereehannahwellness 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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Detox Carrot Salad Recipe
DETOX CARROT SALAD RECIPE
18 / JANUARY / 2023
SHEREE'S HEALTH DIARIES
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Yields: 4 - 5 servings
What on earth do carrots have to do with detoxing? Well A LOT actually! Carrots are superstars when it comes to supporting our gut and hormone health!
The indigestible fibre you’ll find in carrots actually support in protecting the gut, and having grated carrots or raw carrot (if chewed well), can reduce the reabsorption of estrogen in the gut, as well as reducing the levels of bacterial endotoxins.
This is because of the fibre as well as the antibacterial, antifungal, antimicrobial properties which enable it to act as a natural antibiotic in the gut! Which is especially important when our body’s detoxification systems are overwhelmed!
We don’t want those extra estrogens or harmful bacterias to wind up crossing the gut lining and into the bloodstream! Or say goodbye to balanced hormones, optimal digestion and a regular metabolism!
This recipe is super popular and originated from a guy called Dr. Ray Peat… and was taken directly from my Cycle Syncing Crash Course Bundle Follicular Phase Recipe Book, if you want to check out more recipes and ways to live, eat and exercise in sync with your cycle check it out here!
In the meantime, give this recipe a try!
INGREDIENTS
- 1-2 raw whole carrots, rinsed with skin on (preferably organic)
- 1 tsp. apple cider vinegar
- 1 tsp. virgin coconut oil or extra virgin olive oil
- Pinch of iodised sea salt, to taste
METHOD
1. Grate or peel the carrots thinly
2. Add the ACV, then oil, then salt and mix
3. Add to any meal you like, and keep in the fridge to enjoy for up to 5 days!
As always, if you do make this, be sure to tag me on social media @shereehannahwellness 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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Morning Matcha Mood Boost Smoothie Recipe
MORNING MATCHA MOOD BOOST SMOOTHIE RECIPE
11 / JANUARY / 2023
SHEREE'S HEALTH DIARIES
Prep Time: 3 minutes
Cook Time: 1 minutes
Total Time: 4 minutes
Yields: 1 serving
Looking for a mood and energy boost in the morning but trying to stay away from that cuppa joe?
This smoothie might just be a great alternative for you! Packed full of antioxidants, and nutrients to support your brain function and concentration, as well as elevate your mood.
The key ingredient in this smoothie being the Goddess Greens powder which has barley grass, cinnamon and matcha (green tea).
Swapping regular coffee for the matcha will still give you an energy boost, but be a lot kinder to your nervous system and has way more antioxidants.
The cinnamon helps support keeping your blood sugars balanced, which is essential for balanced hormones.
And the barley grass helps support the acid-alkaline balance in the body… WIN, WIN, WIN!!
You could have this powder on its own with some milk of choice, or try it in the smoothie recipe I put together below!
INGREDIENTS
- 1 serve of Goddess Greens powder
- ½ banana
- 1 scoop vanilla protein powder (I used @mitchell.nz)
- 1 cup unsweetened alt. milk (I used almond)
- ½ cup of ice to pour over (optional)
METHOD
- Pop all the ingredients together in a blender, blend and serve over ice! Enjoy!
As always, if you do make this, be sure to tag me on social media @shereehannahwellness 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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