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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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.
7.  

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

WANT A HEALTHY METABOLISM? 🙋🏼‍♀️TOP 3 FOODS FOR THYROID HEALTH! 29 / JUNE / 2022 SHEREE’S HEALTH DIARIES Your thyroid …

WHY YOU NEED TO BE POOPING DAILY FOR WEIGHT LOSS 22 / JUNE / 2022 SHEREE’S HEALTH DIARIES LISTEN UP… …

ALMOND DELIGHT SMOOTHIE RECIPE 15 / JUNE / 2022 SHEREE’S HEALTH DIARIES Prep Time: 5 minutes Blend Time: 1 minutesTotal …

by shereehannah