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!
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 …
Broccoli + Feta Fritters Recipe
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?
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!
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!
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 …
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!
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 …