shereehannah – Page 18 – Sheree Hannah Wellness

Protein Banana Bread Recipe

PROTEIN BANANA BREAD RECIPE

11 / NOVEMBER / 2020

RECIPES

Protein Banana Bread Recipe (DF/GF/RSF/Egg Free/Paleo) - Makes about 6 Serves/Small Loaves

If you’ve been following me on instagram at all, you will have seen that this recipe has been a long time coming! I have tried and tested SO MANY different combinations, only to have had them not rise, not cook all the way through, be hard like rock, or crumbly and break before the knife cuts through them…

But I have persevered in the hopes to bring you what I can finally say is a PROTEIN BANANA BREAD that actually has a decent serve of protein in it, and is refined sugar free, dairy free, egg free (vegan), and gluten free! Oh and it is moist and DELICIOUS TOO!

Why? You ask, have I been trying so hard to achieve this? Well, I’ve never been a big breakfast eater, oats are not the best for coeliacs, and I found out I have an egg intolerance so the less I eat of them the better, so my breakfast options bar a smoothie or chia pudding have been rather boring or limited, especially when I aim to eat a well-balanced diet.

So, I decided I wanted to have banana bread, it is warm, filling and delicious, the only issue is, even ‘healthy’ alternatives had eggs, or not enough protein. You see, our bodies crave protein and fats first thing in the morning, not carbs, this is to start the day with a balanced blood sugar level. If we load up on carbs, have an insulin spike and crash it is not only going to wreak havoc on our hormones and weight, but our energy too, which is not something we need when we are as busy as we are.

That is why I was so determined to have a high protein banana bread that was simple, healthy, delicious and nutritionist approved for BREAKFAST! And there wasn’t one anywhere, so I made this recipe to fit the bill.

This recipe also has a decent amount of fibre too so it is great to aid digestion (aka get the bowels moving) in the morning! Let me know what you think in the comments below if you give it a try!!

I hope you love this yummy breakfast or snack idea as much as I do! ENJOY!

INGREDIENTS

DRY INGREDIENTS:

½ cup almond meal
¼ cup psyllium husk
1 ½ tsp baking soda
2 tsp. cinnamon
6 tbsp. chia seeds
1 cup Real Rad Protein Powder (hormone supporting too)

WET INGREDIENTS:

3 ripe bananas
½ cup almond milk
4 tbsp. coconut oil
2 tsp. vanilla essence
3 tbsp. maple syrup

METHOD

Set the oven to 160 degrees Celsius or 320 degrees Fahrenheit on fan bake.
Place all the dry ingredients into a large bowl and mix well until combined.
Add in the wet ingredients one at a time, mixing by hand with a large spoon or spatula.
Spray mini loaves tray with a light coating of olive oil spray, and then spoon the mixture into the loaves tray. Then place in the oven for 12 - 15 minutes. Check if they are done by placing a fork into a loaf, if it comes out clean they are ready.
Once cooked, remove from the oven, allowing it to cool in the tray, then gently pop the loaves out. One mini loaf = one serve.
Store in an air-tight container for 4 - 5 days or freeze for up to a month.
If you would like to just make one loaf, then place into a bread tin and cook for 30 - 40 minutes.

Let me know what you think, and feel free to share your recreations on instagram, be sure to tag me @strengthen.heal.nourish I love seeing them!

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 I Reset My 2020 After Being The Heaviest I’ve Ever Been

HOW I RESET MY 2020 AFTER BEING THE HEAVIEST I’VE EVER BEEN

04 / November / 2020

Sheree's Health Diaries

I’m not going to lie, I wasn’t SHOCKED when I stepped on the scales after lockdown… I’m not normally a fan of the scales, in fact I don’t own any, but I was curious to see what changes my body had gone through after the first 8 weeks I was stuck in mandatory lockdown.

With more stress, less time, longer days, less energy, more food, less weight training, I couldn’t be surprised with the fact that the scales had jumped up!

In fact, coming out of LOCKDOWN 1.0 I was the BIGGEST I have ever been.

I was even too scared to post this photo both here and on instagram because of how much I judged myself, and the fact that I had allowed myself to get my body to this state (even as a wellness coach).

MY TRUTH

Don’t get me wrong, I believe in beauty in all shapes and sizes, but anyone who has been on a ‘weight loss’ journey will know there are times where you just feel UNCOMFORTABLE in your skin, no matter what size you are.

For me, this wasn’t about the weight, it was about how much I had mistreated my body. The number on the scales was just a reflection of that.

The toll that the stress had taken from this quarantine, had meant I had turned to food as a way of de-stressing and coping with my overwhelm and being overworked.

Let me paint the picture for you, over lockdown I took on too many collaborations, LIVE trainings, clients and new projects, working 12 - 14 hour days, in amongst that trying to get in a workout, journaling, yoga, mediation, time with family/relationships, cooking EVERY MEAL, and managing to run my business.

There were days where I was literally so overwhelmed and stressed (and my cortisol was that high), that I would burst into tears in the middle of training. This was my first warning sign!

My whole lifestyle had changed, I was now behind a computer 95% of my day, making sure I did yoga daily as some effort to get myself calm and still keeping up ‘weight training’ with what little equipment I had 5 x a week.

My poor body was in absolute shock! Whilst I was putting in a few methods and measures to make sure I didn’t completely shut down, my body needed something more to cope with the stress, and this is where the peanut butter cup ice cream came in.

I would, in all honesty, sit down, with a tub of ice cream at the end of each night and polish off at least half (if I decided to share it with my partner). My body was craving the carbs + sugar to nourish my worn out adrenals and energy.

As a result, I got my body to an immense state of inflammation, hormones began to go in disarray, gut issues came back, not to mention my mindset was SHIT because how could I be a wellness coach, if I wasn’t even able to walk my own talk.

This is where I became my client all over again!

RESETTING

Now in the shoes of where most of my clients come to me, I saw this as an opportunity to retest my methods, and RESET my body, aiming to be even stronger, healthier and happier than ever before.

Again, this wasn’t about shifting the weight, but as you probably know, weight loss is often a byproduct of being healthy!

I knew the necessary steps I had to take, and I’m really proud of myself, that this didn’t trigger a relapse for me, and bring back my need to induce vomiting. It also wasn’t ‘binge eating’, because I was consciously aware of what I was putting into my body, and how much, had complete control over it, I just wanted to eat it and knew it was serving me in the moment to get me through this stressful time!

However, this FULL RESET was needed to get me back to my optimal health and well-being, physically, mentally, emotionally and spiritually!

Our bodies are constantly changing, and adapting to what is around us, which is why it can be so damaging to our physical and mental health if we focus solely on the destination rather than the journey.

The issue I see with a lot of diets and ‘fitness challenges’ out there, is that it isn’t sustainable. It’s more focused on what you can achieve in ‘X’ weeks, and then good luck from there… often with the hope you will fail, then need to do another one so they can make more money off you!

And THIS is why I created RADIANCE RESET! A 4 Week Fast Track, designed to give you back the body you deserve to have!

It didn’t take me long to get myself back into great habits, and heal, and RESET my body to a point where I was THRIVING again! So, I wanted to create something to show you just how easy it could be for you too!

I know 2020 had the same effect on so many of us, maybe yours didn’t result in countless tubs of tip top peanut butter cup ice cream and tears, but I know for a fact, mental and physical health was impacted for many on a number of levels!

I hope that my vulnerability, and honesty will allow you to see that even Wellness Coaches aren’t 100%, 100% of the time, but reaching your optimal health doesn’t have to be hard, or involve countless hours of cardio and calorie counting (these certainly aren’t the methods I used). I know this RESET and the RESULTS are possible for you too!

It’s time to shine, it’s time to RESET and radiate your beautiful energy and light! (And we do so by taking care of our body and mind first!)

Enroll now! This is a course you won’t wanna miss!

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

Creamy Pumpkin Soup Recipe

CREAMY PUMPKIN SOUP RECIPE

28 / OCTOBER / 2020

(DF/GF/RSF) - Makes about 4 Serves

Whether it’s summer or winter, you can’t go wrong with a beautiful creamy pumpkin soup! This recipe is actually taken straight out of my new 4 Week Radiance Reset Program, is refined sugar free, dairy free and gluten free. You could even swap out the shredded chicken for a vegan/vegetarian protein alternative like chickpeas.

Whilst I am all about the taste, and this pumpkin soup is super creamy and delicious, it is also super important to NOURISH our bodies! Pumpkin is high in an antioxidant called beta-carotene which gets converted to Vitamin A in the body.

Beta-carotene is what gives the pumpkin it’s lovely orange colour and when it is converted into vitamin A in the body, it can be very beneficial for our immune system, eye health (vision), and healthy skin (yes you need to ingest it internally, not just apply it externally).

I hope you love this yummy bowl of goodness as much as I do! ENJOY!

RECIPE

Ingredients

o 1 large pumpkin (roasted in cinnamon + cumin)
o 1L veggie or chicken stock
o 1L unsweetened coconut milk
o 1 clove of garlic (optional)
o 1 tsp. cumin
o 1 tsp. cinnamon
o 100g shredded chicken
o 1 handful of spinach
o Salt + pepper to taste
o Any other veggies you want to add after the soup is cooked to make it “chunky”

Method:

Chop the pumpkin up into small pieces and lightly spray with olive oil cooking spray, sprinkle with cumin and cinnamon and roast in the oven for 40 minutes (you may want to do this another night so prep is easier).
Once pumpkin is cooked, add the stock, coconut milk, garlic, cumin, cinnamon and salt + pepper to a large pot on medium heat and let it all simmer.
Once it has reached a boil and all ingredients have softened either allow it to cool and put into a food processor or blender, or use a stick blender to mix it all to a creamy consistency.
Serve with shredded chicken and mix in a handful of spinach as well as any other veggies.

Let me know what you think, and feel free to share your recreations on instagram, be sure to tag me @strengthen.heal.nourish

P.S. If you are ready to GLOW UP and truly start the transformation from within, check out my Radiance Reset 4 Week Program

The Radiance Reset that I have created is about far more than just giving the body a kick-start, it’s about showing you what beauty you already have inside of you!

It’s time to shine, it’s time to GLOW UP and radiate your beautiful energy and light! (And we do so by taking care of our body and mind first!)

Enrol NOW! This is a course you won’t wanna miss!

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

Master Your Morning Routine

MASTER YOUR MORNING ROUTINE

21 / OCTOBER / 2020

SHEREE'S HEALTH DIARIES

My 3 M’s for the Perfect Morning Routine:

Let’s get one thing clear, if you don’t have a morning routine… NOW is the time to start. This is a GAME CHANGER! Your brain is actually in Theta state in the morning, meaning it is in prime relaxation mode, not only this but you can tap into your creativity and intuition on a far deeper level than any other time.

We want to CAPITALISE on this! What better time to include some meditation, mindfulness, journaling or reading when your monkey mind is quiet and your brain is like a sponge, open and eager to learn and listen.

The state you start your morning in, is going to set you up for the entire day. (This is also why it’s so important to get a good night’s sleep!)

If the first thing you do when you wake up and check your phone, scroll through social media or check your inbox, you are missing out on not only priming your mind for a day full of positivity and productivity, but you’re likely to fall into the trap of stress, overwhelm, comparison (all within 5 minutes of turning off your alarm!)

So, here are 3 simple steps to maximise your productivity and positivity by making them a MUST in YOUR MORNING!

MINDFULNESS

Whether this is journaling, mediation, breathing or just taking some time to be with your thoughts, we want to utilise our Theta state, and the insight it can bring us by slowing down in the morning, instead of starting our day in such a rush.

By setting intentions at the start of the day, filling our mind with positive messages or simply resetting the nervous system, your body will thank you for it.

I used to rush out of bed with enough time to shower and get ready for work at 5.30am in the morning, only to turn up still half asleep and as if my brain was running on empty!

This wasn’t fair on my body, mind or my clients, so I shifted gear! I MADE extra time in the morning by getting up 30 minutes earlier, added in meditation and a little movement and some bone broth to kick-start the metabolism and suddenly my whole day shifted. No more RUSH!!

MOVEMENT

This doesn’t need to be a full blown workout (although it might be), but ultimately you want to be increasing your circulation first thing in the morning so your body has fresh, oxygenated blood pumping around. If workouts aren’t your thing, try a light walk or some yoga flow!

My personal fave is about 15 - 20 minutes of yoga flow followed by a light walk listening to a podcast! Remember, just like any movement, it needs to be something you enjoy so you don’t have to worry about consistency, it just becomes something you want to do, not have to do!

MEAL

Yes… Break-the-fast! If you want to avoid a major cortisol spike first thing in the morning, eat within the first hour of waking. This doesn’t have to be the biggest meal of your day, but ideally it contains some good fats and protein!

If you are someone that struggles to eat within the first hour of waking, it could be a sign your stress hormones are already wreaking havoc on your body! So start small, this might be a cup of bone broth, or a light smoothie or protein shake, but slowly work your way up to a proper meal once your hunger hormones kick in!

NO MORE EXCUSES:

Remember, you make time for the things that matter, if you want it, you will get up just a little bit earlier to add these in! (Even if it’s only 5 minutes - it’s what’s manageable!)

My Morning Routine varies from day to day, but I still make time for all 3 M’s!

I’ve popped my ideal morning (which happens 2-3 times a week) and my busy day morning routines below so that you can see what’s possible!

IDEAL MORNING:

- 7am: Journaling + Meditation

- 7.45am: Reading + Breakfast

- 8.30am: Light Walk w/Podcast + 20 minute Yoga Flow

BUSY MORNING:

- 6am: Meditation + Diaphragmatic Breathing

- 6.15am: Mini-Stretch Session

- 6.30am: Bone Broth

- 7am: Journaling + Breakfast

I would love to know what you’re going to add/remove from your morning routine, let me know in the comments below!

Your Wellness Coach,

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

Get Ready to Glow Up

14 / OCTOBER / 2020

SHEREE'S HEALTH DIARIES

“The sooner you step up into the greater most authentic version of You, the sooner your fears will dissipate, the sooner your concerns will begin to fade, the sooner life will bend towards you. The more you will flow with life!

You are already whole and complete, why do you resist what you are?”

- Rebecca Campbell, Light is the New Black

What’s holding you back from shining your light? From GLOWING THE F*** UP?

Today’s blog is a little different, we look at the ways you can take time to honour the light within you!

What seems like a stretch for you? What challenge can you set for yourself to step outside your comfort zone? To GLOW UP?

*Glow Up: A ‘Glow Up’ is a mental, physical, and an emotional transformation for the better. Glow Ups can be both natural or planned. As well as being gradual and permanent, or fast and temporary.

Why is it that we are always the first to cheer on others shining their light so bright, but when it comes to shining our own, we are often the first to retreat into the shadows afraid to radiate our magnificent energy?!

Whilst I was away on holiday, I read some incredible books that really reinforced that if you really want to level up in any area of your life, the choice starts with you, you need to first believe it’s possible.

Three of the books I read were:

- Gabby Bernstein - The Universe Has Your Back

- Rebecca Campbell - Light is the New Black

- Rebecca Campbell - Rise Sister Rise

They had a lot of themes in common, one that stood out to me was…

In order for others to see your wholeness and completeness, you first need to see it yourself! And you won’t be able to witness all that is within you, if you never make time for yourself.

I call it being selflessly selfish, because we know we don’t serve anyone running on empty! When we first witness our own beauty, we are able to see more clearly the beauty in others, and give them the power to see the beauty within themselves too!

Take time today to see YOUR BEAUTY, not just on the outside, but all that you are. Your laughter, your warmth, your smile, your kindness, your ability to listen, share, whatever it is that makes you UNIQUELY YOU!

You are ENOUGH! Say it out loud! CLAIM IT!

It’s okay to want to grow, to be more, to do more, to have goals physically, mentally, spiritually and emotionally, but KNOW that you are enough in this very instant as you read this.

You don’t need to search outside of you for what is already there, show yourself the same love and compassion you do for those around you every damn day!

And trust that you deserve your love just as much (if not more!). Get ready to GLOW UP just by being you and embracing your gifts!

P.S. If you are ready to GLOW UP and truly start the transformation from within, join my FREE #wellnessglowup challenge! And the chance to win a FREE HOUR LONG DEEP DIVE WELLNESS SESSION WITH ME!!

The #wellnessglowup challenge that I have created is about far more than just giving the body a kick-start, it’s about showing you what beauty you already have inside of you!

It’s time to shine, it’s time to GLOW UP and radiate your beautiful energy and light! (And we do so by taking care of our body and mind first!)

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

Life of a Personal Trainer

A DAY IN THE LIFE OF A PERSONAL TRAINER

29 / OCTOBER / 2020

SHEREE'S HEALTH DIARIES

Ever wondered what it’s truly like to be a personal trainer? It sure appears to be a glorious job, freedom of working when you want to, getting to motivate and train people, the high price per hour… What’s not to love!?

And you’d be right, there are so many incredible aspects when it comes to being a Personal Trainer (or PT as it’s commonly referred to).

There is definitely the element of freedom in being able to organise your calendar in a way that suits you, most PT’s charge at least $60/hour and they pretty much just stand there and keep conversation going whilst they count your reps and correct your form right! It’s a breeze!

WRONG! Just like I imagine with the majority of jobs, there is far more than meets the eye! And I was certainly in for a shock when I released that at 21 years old I was actually starting my own business!

To be honest with you, I never thought I was going to be a personal trainer, the idea had never crossed my mind, in fact, I’d had a few PT’s in the past, but felt like I didn’t NEED one, as I was pretty self motivated (and of course study sports science meant my technique was naturally flawless) 😂😂

HOW I BECAME A PERSONAL TRAINER

To be completely honest, I fell into this job, and never intended to stay longer than 6 months. I was studying full time in my fourth year of University getting my post graduate diploma in Human Nutrition and my goal was to actually start up my own nutrition practice. At the time, I was working at my local Les Mills (higher end gym based in NZ) as an instructor helping write basic programs for members when I was asked if I’d like to step into this role. I had the qualification as a byproduct of my sports science degree (again, I’d never planned on this being a career for me).

Being the driven, and motivated individual I am, I was up for the challenge, the appeal sounded great… and so the journey began!

Fast forward 1 month, I’d completed my Les Mills 3-day PT module and started onboarding clients. I was loving it, it was so much fun, I enjoyed the freedom it meant, and the connections I was making and the lives I was changing was all so empowering!

What I didn’t account for, was the toll it would take on my body and my energy!

Like I said, it looks like a pretty glamorous job right! But as I soon learned, it wasn’t as simple as a 9am - 5pm job, instead it was more of a 5am - 9pm!

A DAY IN THE LIFE OF A PERSONAL TRAINER

Let me talk you through my typical day my first couple of years as a PT (after I finished uni - during uni was 5 x worse as I had to fit in clients, assignments, lectures and exams):

4.30am - Wake up + shower + grab a coffee
5.00am - Drive to the gym
5.30am - First client
6.30am - Breakfast break
7am - Second client
8am - Third client/break + coffee
9am - Fourth client
10am - Fifth client
11am - Home to make lunch
12pm - Program writing + admin work
2pm - Quick power nap + another coffee
2.30pm - Head to the gym to train myself
4.30pm - Sixth client
5.30pm - Seventh client
6.30pm - Eighth client
7.30pm - Head home
8pm - Shower, make dinner, try to unwind
10.30pm - Sleep

REPEAT!

Okay, so not all days had 8 clients, you’d have cancellations, no shows and meetings that slotted in there somewhere too. Either way, you’re looking at about a 16 - 18 hour day, running on caffeine and limited sleep.

Then along came BURNOUT! My burnout actually hit in my first year as a PT (as I said, I was trying to juggle uni in there too). However, this burnout continued, and my low energy levels made it harder and harder to get up each morning!

One thing I think a lot of people don’t realise when it comes to Personal Training is that you never really switch off. Sure, I got to go home for lunch (one of the lucky ones), but whilst I was eating, and at home I was constantly thinking about the clients, the business, how I could improve, what I had to do to keep new leads coming in, continuing to grow and build a full time income out of this.

Not to mention, the health and fitness industry is ever growing and we are constantly needing to learn, grow and up-skill our knowledge as trainers to keep in the game (something I love doing), but it certainly adds to the overwhelm!

I learnt very quickly that there is far more to training than motivation, correcting form and counting reps! You deal with EVERYTHING! From injuries, to illnesses, to mental health issues. My job became far more than training just the physical body, sometimes sessions turned into deeper life chats!

I had woven in my nutrition business too at this point and was seeing anywhere from 25 - 35 clients a week!

Yes, that many people’s lives, bodies, movement patterns, injuries, diets, habits etc that you needed to remember. I often came home, just so exhausted from the conversations I was present in all day, that I didn’t want to say another word to anyone!

I was very fortunate to be working at Les Mills Howick, as they did take care of us, having a Manager for all the trainers (even though we are self-employed), someone to guide and support us, and a ever-growing membership base to keep clients flowing in (even though at times it felt like they were non-existent). I was also surrounded by an incredible team of other trainers who were super supportive, and full of experience to learn from!

This, hands down was what kept me in the game! Without the support network, advice and ongoing learning provided to me at Les Mills Howick, I honestly think I would’ve thrown in the towel after about 6 months (the average life of a PT now).

WHY I LOVE PERSONAL TRAINING

Don’t get me wrong! If you’ve made it this far, you’re probably thinking that this doesn’t at all sound worth it. The long hours don’t really add up for the pay, the time, effort and energy, but this is where you’d be wrong!

Firstly, despite the fact it took a couple of years, I put set boundaries in place which made a huge difference, but the REWARDS of this job far outweighed any of the cons.

Being a trainer is a blessing, I get to show up daily and serve people. Help change their lives for the better, give them the tools they need to make an ongoing shift in their habits, lifestyle and health.

If there is one thing lockdown taught me, it was how much value my clients bought to me. Just their smiles, chat, seeing them progress fills up my cup more than they would ever know! I am so truly grateful for this gift that I have been given and that I get to do this as part of my career!

But just remember, the next time a trainer might not reply to your email as quickly as you’d like, or look like they are in need of a hug (or nap), they are here to serve and make your health and well-being better in all areas of your life! (At least the good ones are … hahaha, but that’s a story for another day).

Your Wellness PT,
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

Mental Health Awareness Week

MENTAL HEALTH AWARENESS WEEK

23 / September / 2020

Wellness

“Sometimes it’s the biggest smiles hiding the deepest secrets, the prettiest eyes that have cried the most tears, and the kindest hearts that have felt the most pain.”

It’s MENTAL HEALTH AWARENESS WEEK here in NZ and this is a topic that is so very near and dear to my heart. However, it is not talked about all that often… so I am here to change that!

Having lost people around me to mental illness, experienced mental health issues myself and working in the wellness industry, it is actually far more common than people think.

It literally breaks my heart to see and hear some of the pain and stories that people tell me or are going through, and so often I think we can become so consumed with our own lives it can be easy to forget to check in with those we love the most.

Part of my mission and purpose on this earth is to help others heal, and this is often deeper than just the physical level, it can come in the form of self-love, self-worth, healing childhood wounds, or battles with anxiety, or depression.

New Zealand has one of the highest suicide rates in the world, and many would argue that we live in one of the most beautiful countries in the world.

Whilst I am not here to speculate, I know the impact of the lockdowns, social distancing, and just 2020 in general has taken its toll on people.

In fact, it has been reported 1 in 5 people have thought about committing suicide in the past few months in New Zealand. So it is impacting far more of us than you may think.

I personally battled with mild anxiety, I was also in a state of such poor health in terms of my gut, and lack of self-worth that did lead me down a rather dark path of thoughts in my mind.

I was fortunate enough to be made aware of what was actually going on in my body to do the healing work, and had the love and support of those around me that things began to shift.

My journey however, is incredibly light compared to what I have witnessed, and experienced with those around me. I see clients on anti-depressants and/or anti-anxiety medication come to me on a daily basis.

This is what breaks my heart!

When I first started studying nutrition, I had no idea the impact food had on our mental state, nor the link between gut health and mental health!

Through my own journey of healing my gut, and taking my clients through the same processes, it has been so beautiful to witness the shifts mentally!

I’ve had clients come off anti-anxiety medication and antidepressants, turn their lives around, and change the way they look at themselves and the world by healing what was going on inside (and not just in the mind)!

Did you know that up to 95% (depending which study you read), of your serotonin a.k.a. your happiness or feel good hormone is produced in your gut!!

Serotonin is actually a natural antidepressant! However, it is naturally depleted by things such as recreational drugs and alcohol, as well as having an imbalance of your gut microbiome (good and bad bacteria).

So, if your gut isn’t happy and healthy and able to produce serotonin, it’s going to have a negative impact on your mental state, not just your physical health!

In fact, your gut actually acts like a second brain (they are even made up of the same tissue!)

The brain and gut are connected and also communicate through something called the VAGUS NERVE which relays messages about our physical and mental well-being between the two!

Crazy right!

Your diet and lifestyle choices play far more of a role in your mental health than you may have ever considered. The great news is, it’s never too late to start making gentle shifts and changes feel better from the inside out!

My Top Tips Include:

- Removing foods high in processed sugars - this feeds the bad guys in your gut causing the imbalance to worsen and affecting the production and effects of serotonin!

- Limiting alcohol consumption - as it is a natural depressant, and can have a dramatic affect on mood. It actually chemically alters the brain, lowering serotonin levels (our happy hormone remember).

- Exercise regularly, even if it is just for 20 minutes a day a few times a week - this promotes the release of endorphins, stimulates the brain, encourages blood flow, reduces stress, helps balance out the bacteria in your gut, and results in a clearer mental state.

- Eat a well-balanced diet full of wholefoods and micronutrients, to fuel the body and the mind providing it with the nutrients it needs to function optimally.

- Consider looking into an omega 3 supplement; my favourites being BePure Three and Nordic Naturals there have been studies to show this can help with anxiety levels.

- Get your vitamin D! Just think about how good you feel being out in the sunshine, low levels of vitamin D has been linked to low mood, anxiety and depression… so enjoy your 15 - 20 minutes of sun time a day, or again look at adding in a supplement.

- Consider the medication you are on that could be playing a role - e.g. the oral contraceptive pill has been linked to low mood, increased anxiety and depression (and I can speak to this first hand, my anxiety started when I was on the pill, and I couldn’t believe the clarity and change in mood I felt coming off… Oh and I haven’t had an anxiety attack since).

Side note: please check with your doctor before coming off any medication!

- Get enough sleep! Sleep has a dramatic impact on every single function in the body, including our mental health (have you ever noticed how a bad night's sleep often results in a poor mood in the morning… it goes a lot deeper than that in the science, but that’s enough evidence for me!)

A FINAL NOTE

Finally, I just wanted to pop in a little note to send yourself some love! Know that it is okay not to feel okay, that there are going to be days that you may not feel like your best self, we can’t be perfect and happy all of the time.

However, if you start to notice that it’s a bit of a trend, and your mood is constantly low, reach out for some support, talk to a friend, consult your doctor. Awareness is the first step in taking action.

And… if you are not facing any mental health issues, remember, everyone is on their own journey and we often don’t know what is going on in someone’s mind, the best thing we can do is be there as a listening ear and take care of our own mental health too! (Of course, reaching out for extra support if we feel someone needs it too though). I’ve popped a link to the helplines below.

So, as part of mental health awareness week (and as an ongoing practice), check in on those around you, even the ones smiling the most and with the most positive energy, sometimes they are the ones hurting the most!

RESOURCES

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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Broccoli + Feta Fritters Recipe

BROCCOLI + FETA FRITTERS

01/ 09 / 2020

EASY HEALTHY VEGETARIAN SIDE DISH OR MAIN MEAL

Photo of broccoli + feta fritters - healthy snack idea

LOOKING FOR A DIFFERENT WAY TO GET IN YOUR CRUCIFEROUS VEGGIES?

Your mum’s probably been telling you to eat your greens, especially your broccoli since you were a little kid!

And… if you’re anything like me, you probably hated those strange looking trees!

Over time, I have grown to love my broccoli, along with the rest of its cruciferous family; kale, cabbage, cauliflower, bok choy and brussell sprouts (not too sure about the last one still).

But, I do get bored from time to time! So, I’ve whipped these fritters up as a nice side or snack with any meal!

Cruciferous veggies play an integral part in the detoxification process and help the liver clear out any excess hormones in the body, especially our excess estrogens.

They are also full of plenty of micronutrients and antioxidants.

Broccoli in particular is a great source of:

- Fibre
- Vitamins A, C, K and B9 (folate)
- Potassium
- Antioxidants
- Bioactive anti-inflammatory compounds

All of which in some way contribute to balanced blood sugars, boosting immunity or/and a healthy ageing process (heart, brain and skin).

Check out my recipe below for these nutritious and delicious fritters that pack in all the goodness of broccoli with plenty of flavour too!

INGREDIENTS:

- 2 cups broccoli rice (or 1 large head of broccoli blended into broccoli rice)
- 3 free-range eggs
- 2 garlic cloves, minced
- 1/2 cup fresh parsley, chopped
- 1/2 cup gluten free flour or coconut flour (you may need an extra 1/4 cup if mixture is too moist)
- 1/2 cup feta cheese, crumbled
- 1/4 cup pine nuts
- 1 lemon, juiced
- 1 tablespoon olive oil
- Salt + pepper to taste

Topping (optional)
1/4 cup Greek Yogurt or Natural Flavoured Coconut Yoghurt

METHOD:

First steam the broccoli rice either in the microwave or in a steamer for 5 - 10 minutes (or until it defrosts), if you are using fresh broccoli you may need less time. Then place it in a bowl and allow to cool.
In a separate bowl, beat the eggs, then add garlic, parsley, pine nuts, feta, flour and salt + pepper. Stir through thoroughly.
Add the broccoli to this mixture and stir again. If the mixture is too wet, add some more flour.
Using a large frying pan on a medium heat, add the olive oil and allow to heat. (Remember olive oil is unstable at a high heat so it is important not to have the temperature too high).
Add 1 tbsp. of mixture into the fry pan and flatten slightly, allow it to cook for 2 - 3 minutes on each side or until it turns lightly golden.
Transfer to a separate serving plate and continue to cook the rest of the fritters until you are out of mixture.
Serve with a squeeze of lemon and a tbsp. of Greek or coconut yoghurt! Enjoy!

Photo of broccoli + feta fritters - healthy meal idea

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

The Ugly Truth

THE UGLY TRUTH

JAN 11, 2020

SHEREE'S TIPS

THE UGLY TRUTH I HAD TO FACE...

I know it might seem like I have the answers, now, when it comes to nutrition, training and wellbeing, but it wasn’t always that way. In fact, I was once confused, lacked confidence and constantly concerned about my weight. I was plagued by hormonal imbalance, adrenal fatigue, gut issues and injury. I cycled through weight loss and weight gain, beating myself up with negative self-talk, self-doubt and judgement.

So let me take you back a minute... I wanted to share with you a little more about my journey. I’m about to get vulnerable as f*** and dive pretty deep in the hopes that it helps even just one person.

Even as I write this, my whole physiology changes. I become deeply saddened and closed off. It takes me right back to that moment, those feelings, those thought patterns and beliefs.

I WASN'T HAPPY

I was 19 years old, 9% body fat, eating 1300 calories a day, exercising 5 x week twice a day and yet I still wasn’t happy with the girl who was looking in the mirror. I cycled through weight loss and weight gain, beating myself up with negative self-talk, self-doubt and judgement.

Being diagnosed as a Coeliac at the age of 22 months, all I grew to know was food restrictions. As I got older, I only made matters worse by enforcing further restrictions on myself in attempts to lose weight - I had never felt comfortable in my own skin.

For me, the real struggles began when I was a teen. Despite being active, I always felt conscious that I wasn’t lean enough, and never quite felt happy when I looked in the mirror. (Sound familiar?)

I started over-analysing every gram of food that went into my mouth, every calorie, even all my veggies were weighed. This kickstarted a journey that took me from extreme workouts to obsessive calorie counting to binging and bulimia.

I was fighting a battle not just with my body, but with my mind.

I was no longer consuming the food, food was consuming me and it was affecting my physical and mental health.

I WAS TRAPPED IN A VICIOUS CYCLE

Despite studying for four years, getting both a degree and diploma in nutrition and sports science, I was conditioned to think that in order to lose weight you just had to eat less and move more, it was that simple.

I was trapped in a vicious cycle. Punishing and rewarding myself with food, then hating myself for over-eating. I felt stressed, anxious and overwhelmed by every thought being centred on food.

Even though I had got to the point of just 9% body fat, I still hadn’t achieved my ‘perfect body’ or those ‘lean legs’ I had been so fixated on. One day, looking in the mirror and seeing what looked like the body of a pre-teen boy, I finally realised that things had to change, and that ultimately the underlying issue had nothing to do with my body image...

What I felt ran far deeper... I wasn't ENOUGH!

As a born people pleaser, I never felt ‘good enough’. I wanted to lose weight, yet what I was really searching for deep down was gratification and attention. As I fought for control over my life (through controlling what I ate), I continued to be fraught with set-backs and self-doubt.

Over-exercise led to injury and two necessary knee surgeries. Over-work led to adrenal fatigue and burnout. My hormones were haywire - and so were my emotions. As hard as I tried to keep them bottled in, my loved ones would bear the brunt of my negative outbursts. Despite trying my best to please others, I was pushing them away while denying myself happiness.

THE HARSH REALITY

The harsh reality was what I also saw looking back at me, someone who continued to play the victim card. Someone who was living out a perpetual story of self-doubt and emotional hardship. Someone who wasn’t being the partner, friend, daughter, sister or personal trainer that I truly wanted to be. Someone who, despite what it looked like on the outside, wasn’t living life with happiness, energy and wellness.

I realised that in order to heal my relationship with food, I needed to heal the relationship with myself and the negativity in my mind first. Once I understood what was going on in my mind, what was going on in my body and connecting with my soul that enabled me to be where I am today (as well as an incredible support network and coach that helped guide me through).

I became free of the mindset that plagued me, balanced in all areas of my life and fuelling my body to nourish, not punish.

Admitting things needed to change was the first step, and perhaps that’s why you’ve found yourself here too. You’re ready to listen to your body more intuitively, to look at your body with love in the present, and to accept your body for where it is and care for it in the way it deserve.

PRIORITISE HEALTH

These are all things I have learnt myself. Having finally prioritised my health - mental, emotional and physical - I transformed my relationship with food and exercise and was finally able to achieve acceptance and love for the person I now see in the mirror. It was when I slowed down, removed caffeine, stopped under-valuing myself, dropped the ego and finally put myself first, that I began to embrace the journey my body was on. I began to strive for progress, instead of instant change, and developed a healthier, happier life in the process.

Wellness isn’t just about the food we eat and the way we move our body. It’s also about forgiveness and love for ourselves. It’s about rest and balance. It’s about understanding that life is also about enjoying occasional indulgences - guilt-free!

I know this because I’ve lived it. My journey wasn’t easy, but it’s given me unique insight into the challenges that so many women confront when it comes to wellness and weight loss. Now, it’s my mission to help you achieve not just a body you’re proud of, but a life you love.

Now, I am here to help you do the same.

Please know you are strong, powerful, and beautiful, inside and out!

YOU ARE ENOUGH!

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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11 / NOVEMBER / 2020

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RESETTING

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(DF/GF/RSF) - Makes about 4 Serves

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21 / OCTOBER / 2020

SHEREE'S HEALTH DIARIES

My 3 M’s for the Perfect Morning Routine:

MINDFULNESS

MOVEMENT

MEAL

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Get Ready to Glow Up

14 / OCTOBER / 2020

SHEREE'S HEALTH DIARIES

You are ENOUGH! Say it out loud! CLAIM IT!

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A DAY IN THE LIFE OF A PERSONAL TRAINER

29 / OCTOBER / 2020

SHEREE'S HEALTH DIARIES

HOW I BECAME A PERSONAL TRAINER

A DAY IN THE LIFE OF A PERSONAL TRAINER

WHY I LOVE PERSONAL TRAINING

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MENTAL HEALTH AWARENESS WEEK

23 / September / 2020

Wellness

My Top Tips Include:

A FINAL NOTE

SHEREE BEAUMONT

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BROCCOLI + FETA FRITTERS

01/ 09 / 2020

EASY HEALTHY VEGETARIAN SIDE DISH OR MAIN MEAL

LOOKING FOR A DIFFERENT WAY TO GET IN YOUR CRUCIFEROUS VEGGIES?

INGREDIENTS:

METHOD:

SHEREE BEAUMONT

INSTAGRAM

POPULAR

THE UGLY TRUTH

JAN 11, 2020

SHEREE'S TIPS

THE UGLY TRUTH I HAD TO FACE...

I WASN'T HAPPY

I WAS TRAPPED IN A VICIOUS CYCLE

THE HARSH REALITY

PRIORITISE HEALTH

SHEREE BEAUMONT

INSTAGRAM

POPULAR

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