How To Avoid Poor Sleep
HOW TO AVOID POOR SLEEP
7 / AUGUST / 2024
SHEREE'S HEALTH DIARIES
When clients come to me wanting to heal their gut health, balance their hormones, shift stubborn weight, they are always focused on food, and exercise. And I don’t blame them, but unless you get your sleep right, you really aren’t going to get anywhere with the other two.
Sleep literally affects every single physiological function in your body. By that I mean get enough sleep, every single thing your body does from how strong you are to how productive and happy you can be is enhanced. Skimp on sleep or deprive your body of sleep (even just one night), will negatively affect every single function in your body.
Which is why a nighttime routine is so important. Good news is, I’ve made things super simple for you, by sharing 5 ways you can support yourself sleeping better below!
MY TIPS FOR BETTER SLEEP
- Power Down - at least 2 hours before bed
Create your own nighttime routine by dimming the lights and closing down your tech buddies – smartphones, laptops, and TVs should hit that do not disturb mode at least 2 hours before bedtime, and ideally be kept out of the bedroom. Bright light is like a wakeup call to your brain + body, so it’s key to start sending the opposite message - that we are powering down more than just our devices.
The blue light from our devices only makes things worse, it tells the brain there is a party going on, so if you really can’t do the two hours make sure the lights are dim to increase your melatonin production and grab yourself some blue light blocking glasses. - Skip The Nightcap - the alcohol really doesn’t help you sleep
That glass of wine or two to unwind might seem like a simple way to shuteye, but once that buzz wears off, you’re prone to less restful sleep and more frequent awakenings.
Instead, replace the nightcap with some magnesium, a sleepy girl mocktail or even some of my favourite soul CBD sleepi gummies! (CODE: SHEREE) - Make the Bedroom for Rest + Play Only - create a sacred space
Your brain is triggered unconsciously by your environment and the things it does consistently. If your brain is constantly associating your bed with work, the kids sleeping in it, or full of device time, it isn’t going to feel rested when it enters the room.
Whilst I am not here to judge, the science really does support keeping the bedroom for sleep + sex - both of which require you to unwind and relax! So think about how to make your bedroom more of a relaxing, restful and maybe somewhat raunchy space. - Keep It Cool & Quiet - temperate control is key
Although we may think we wanna be all snuggly and warm (believe me I still struggle with this). Our body craves a specific temperature for optimal sleep, and it is more on the cool side.
Ideally our room is between 60-67 degrees Fahrenheit or 15-19 degrees Celsius, to optimise your sleep environment. Also, eliminating any disruptive sounds is key, so think about incorporating a sound machine that plays soothing white, brown, or pink noises. I personally love playing binaural deep sleep beats on a sleep timer to fall asleep to. - Declutter the Mind Before Bed - avoid the wired yet tired feeling
Michael A. Grandner, Ph.D., an expert in psychiatry from the Behavioral Sleep Medicine program at the University of Pennsylvania suggests if you often find your thoughts racing when you're in bed, it may be because you haven't taken the time to process your day. This can keep your cortisol levels high, reducing your melatonin production causing you to struggle to fall asleep.
To quote Grandner, "a more effective approach would be to dedicate some time in the evening to reflect on your day, create tomorrow's to-do lists, and clear your mental clutter. Then, climb into bed." I personally love journaling on gratitudes and planning out my next day.
Establishing a nighttime routine or making these changes can feel tough, but they are 100000000000% worth it when you think of the impact even one good night’s sleep can have on your health. So start small and slowly implement these in the months to come!
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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Smoked Salmon And Avocado Omelette
SMOKED SALMON AND AVOCADO OMELETTE
31 / JULY / 2024
SHEREE'S HEALTH DIARIES
Prep Time: 10 mins
Cook Time: 10 mins
Servings: 2
INGREDIENTS
- 4 eggs
- 100g smoked salmon
- 1 avocado, sliced
- Handful of cherry tomatoes, halved
- Fresh herbs (dill or chives), chopped
- Salt and pepper to taste
METHOD
- Crack the eggs into a bowl and whisk them until the yolks and whites are fully combined. Season with a pinch of salt and pepper to taste.
- Thinly slice the smoked salmon and cut the avocado in half, remove the pit, and slice the flesh thinly.
- Halve the cherry tomatoes and chop the fresh herbs (dill or chives) finely.
- Place a non-stick skillet or frying pan over medium heat. Allow the pan to heat up for about 1-2 minutes. Lightly coat the pan with a small amount of oil or butter to prevent sticking.
- Pour the whisked eggs into the heated pan, swirling the pan gently to ensure the eggs spread out evenly. Let the eggs cook undisturbed for a few minutes until the edges start to set but the centre is still slightly runny.
- Once the edges of the omelette have set, evenly distribute the smoked salmon, avocado slices, and halved cherry tomatoes over one half of the omelette.
- Sprinkle the chopped fresh herbs over the fillings.
- Using a spatula, carefully fold the empty half of the omelette over the filled half to create a half-moon shape. Press down gently to ensure the fillings are enclosed.
- Continue to cook the omelette for another 1-2 minutes until the eggs are fully set and the fillings are warmed through. If necessary, you can flip the omelette carefully to cook the other side for an additional minute.
Once fully cooked, slide the omelette onto a plate. Optionally, garnish with a few extra fresh herbs or a light drizzle of olive oil. 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!
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30 Wellness Habits For Optimal Health And Longevity
30 WELLNESS HABITS FOR OPTIMAL HEALTH + LONGEVITY
24 / JULY / 2024
SHEREE'S HEALTH DIARIES
As I entered my 3rd decade on this planet this month, I thought it only fitting to share some of the wellness habits and hacks that I plan to continue into my years ahead (and ones I wish I had started when I was younger)...
Your body is a temple, and in order for me to fulfil my mission and serve as deeply as I know I am meant to, it is important that I treat it as one.
30 WELLNESS HABITS
- Practice gratitude daily
- Get 7-9 hours sleep
- Hit the sauna 3 - 4 x week for 20+ minutes each time
- Strength train 4 x week
- Get out into nature often, daily if possible
- Wake with the sunshine and set up your circadian rhythm for success
- Say NO if it doesn’t feel aligned, you don’t have to please everybody
- Take cold showers daily (except when you’re on your bleed)
- Practise lymphatic drainage morning and evening
- Dance more, often and as if no one is watching
- Take creatine, not just for your muscles, but for your brain health
- Walk after big meals to balance your blood sugars
- Avoid naked carbohydrates (always put some clothes on - pair carbs with fats or protein to slow the blood sugar spike)
- Only take medications when absolutely necessary, there is almost always a natural solution
- Get your 8+ hugs a day
- Practise self-awareness, manage the stories in your mind, reflect and act from a conscious state and sense of self so you’re always growing and moving forward in a postive direction
- Ask for help when you need it, there is no shame, and you know you’d do the same for others
- Listen to your body, it knows best and is always trying to communicate with you
- Be mindful in the morning even if it is just for 5 minutes, it sets up your day
- Drink your coffee 90 minutes after waking and after a high protein breakfast
- Fast for a reset, to prevent jet lag and to heal your gut - daily overnight for 12 hours is also helpful
- Get your 7.5K+ steps in for your mental and metabolic health
- Magnesium is your best friend, don’t go a day without it
- Surround yourself with people who are where you want to be, going the places you want to go and constantly challenge you in the best way
- Practise giving more than you receive, but be able to receive too
- Ditch the perfume, receipts, plastic bottles and containers
- Breath consciously, in different ways, it controls your state
- Smile, laugh, pray
- Eat your leafy greens, and when you think you’ve eaten enough, eat more
- LOVE, love hard, love big and don’t be afraid to love again
FINAL THOUGHTS
Whilst these may not be your conventional ‘wellness habits’ they are tools/lessons/tips for your mind, body and soul. I can honestly say that I am so proud of myself and grateful to live by these.
Wellness to me is a way of life. It isn’t just ticking a box, nor is it doing it to be ‘trendy’. I genuinely love living this way and I am incredibly happy for it.
Not all of these 30 may resonate with you, and some may take you many more years to learn, or you may be screeds ahead in some. But I am a huge fan of nailing the basics.
Move your body. Nourish your mind. Love from your soul. In my 30 years (which may seem very young), this is the key to fulfilment, happiness and success.
I’d love to know what you’d add to the list… share it with me in the comments below or email me at sheree@shereehannahwellness.com.
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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Gluten Free BBQ Pork Tacos
GLUTEN-FREE BBQ PULLED PORK TACOS
17 / JULY / 2024
SHEREE'S HEALTH DIARIES
Prep Time: 20 mins
Cook Time: 6 hours
Servings: 4
TACO RECIPE
INGREDIENTS:
- 2 lbs (900g) pork shoulder
- 1 onion, sliced
- 1 cup (240ml) gluten-free BBQ sauce
- 1/2 cup (120ml) gluten-free chicken broth
- Corn tortillas
- Coleslaw for topping
If you want to make your own coleslaw you’ll need:
- 2 cups shredded cabbage (green or a mix of green and purple)
- 1 carrot, grated
- 1/4 cup Greek yoghurt
- 1 tbsp apple cider vinegar
- 1 tsp Dijon mustard
- Salt and pepper to taste
If you want to make a healthy BBQ sauce you’ll need:
- 1 cup tomato puree (or passata)
- 1/4 cup apple cider vinegar
- 2 tbsp Dijon mustard
- 1 tsp smoked paprika
- 1-2 tbsp natural sweetener (like stevia, erythritol, or monk fruit sweetener)
METHOD FOR TACOS:
- Trim any excess fat from the pork shoulder if necessary. Slice the onion into thin rings or half-rings.
- Place the sliced onions evenly at the bottom of the slow cooker. This will create a flavorful bed for the pork and prevent it from sticking. Place the pork shoulder on top of the onions.
- In a medium bowl, combine the gluten-free BBQ sauce (if you want to make your own BBQ sauce, click here for a recipe) and the gluten-free chicken broth. Stir until well mixed.
- Pour the BBQ sauce and chicken broth mixture over the pork shoulder in the slow cooker, ensuring that the pork is well coated.
- Set the slow cooker to low, cover and cook for about 6 hours. The pork should be tender and easy to pull apart with a fork when it's done.
- After 6 hours, carefully remove the pork shoulder from the slow cooker and place it on a large plate or cutting board. Using two forks, shred the pork into bite-sized pieces. If you prefer, you can also shred the pork directly in the slow cooker.
- Return the shredded pork to the slow cooker and mix it with the remaining sauce and onions. This will ensure the pork is well-coated and flavorful.
- Warm the corn tortillas in a dry skillet over medium heat for about 30 seconds on each side, or until they are pliable and slightly toasted. Alternatively, you can warm the tortillas in the microwave by wrapping them in a damp paper towel and heating them for about 20-30 seconds.
- Place a generous amount of the shredded BBQ pulled pork onto each warm corn tortilla. Top the pork with a spoonful of coleslaw. You can use store-bought coleslaw (check the dressing isn’t full of seed oils) or make your own with shredded cabbage, carrots, and a gluten free seed oil free dressing.
- Serve the tacos immediately while they are warm. You can add additional toppings such as chopped cilantro, sliced jalapeños, or a squeeze of lime if desired.
TO MAKE THE COLESLAW:
INGREDIENTS:
- 2 cups shredded cabbage (green or a mix of green and purple)
- 1 carrot, grated
- 1/4 cup Greek yoghurt
- 1 tbsp apple cider vinegar
- 1 tsp Dijon mustard
- Salt and pepper to taste
METHOD FOR COLESLAW:
- In a large bowl, combine the shredded cabbage and grated carrot.
- In a small bowl, mix together the Greek yoghurt, apple cider vinegar, Dijon mustard, salt, and pepper until well combined.
- Pour the dressing over the cabbage and carrot mixture.
- Toss everything together until the vegetables are evenly coated with the dressing.
- Taste and adjust seasoning if necessary.
- Serve immediately or refrigerate for a bit to let the flavours meld together.
This simple, healthy coleslaw is the perfect crunchy, tangy addition to your BBQ Pulled Pork Tacos. 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!
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5 Ingredient Healthy BBQ Sauce Recipe
SIMPLE HEALTHY 5 INGREDIENT BBQ SAUCE RECIPE
17 / JULY / 2024
SHEREE'S HEALTH DIARIES
INGREDIENTS
- 1 cup tomato puree (or passata)
- 1/4 cup apple cider vinegar
- 2 tbsp Dijon mustard
- 1 tsp smoked paprika
- 1-2 tbsp natural sweetener (like stevia, erythritol, or monk fruit sweetener)
METHOD
- In a medium saucepan, combine the tomato puree, apple cider vinegar, Dijon mustard, smoked paprika, and natural sweetener.
- Place the saucepan over medium heat and bring the mixture to a gentle simmer.
- Reduce the heat to low and let the sauce simmer for about 10-15 minutes, stirring occasionally, until it thickens to your desired consistency.
- Taste the sauce and adjust the sweetness if needed. Add more sweetener for a sweeter sauce.
- Remove the sauce from heat and let it cool completely.
- Transfer the BBQ sauce to an airtight container or jar and store it in the refrigerator for up to one week.
This simple BBQ sauce is perfect for adding flavour to your BBQ Pulled Pork Tacos or any other dishes you 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!
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Thirty Flirty And Thriving Letter
THIRTY, FLIRTY AND THRIVING - A LETTER TO MY 13 YEAR OLD SELF FROM 30 YEAR OLD ME
10 / JULY / 2024
SHEREE'S HEALTH DIARIES
Dear Little One,
Right now, you don’t feel so little. So much is changing, your skin is breaking out, your hormones are going haywire, all you want is attention from the cute boy a couple years older than you at school and your parents just separted.
Life is f*cken tough. Yet, you also feel invincible.
I look at you through my eyes now and see the strength you had, the resilience you showed and the confidence you shared with the world even all those years ago.
It’s funny how I am actually in awe of you. I remember how loud, outgoing and extroverted you were, unafriad to be seen, heard and lead. You’ve always been this way, even as a 5 year old. And I absolutely adore you for it.
Somewhere along the way I lost that part of you… I let the judgement of others, the disappointments, missed opportunities, the fear take over and get the better of us, and for that I am so sorry.
I let others dim your light, knock your confidence and taught you to hide in the shadows instead of owning your worth.
It has taken almost a decade of healing, opening old wounds, reliving old memories, acknowledging all parts of ourself even the ugly ones to really step back into a space where we know that we are truly loved and enough simply because we exist, regardless of any kind of external validation or expectations.
You are a diamond… FUCKEN PRICELESS and anyone who tells you otherwise isn’t worth a second thought. I am so sorry that I didn’t always have your back on this, but thank you for being the example I needed in my life to see that it has always been there.
I often think of the song ‘Little Me’ by Little Mix…
“I'd tell her to speak up, tell her to shout out, talk a bit louder, be a bit prouder
Tell her she's beautiful, wonderful, everything she doesn't see
You gotta speak up, you gotta shout out, and know that right here, right now
You can be beautiful, wonderful, anything you wanna be… Little me”
And think to myself - we all need to offer a little more kindness to ourselves, show more self-compassion and talk to ourselves like you’d talk to your younger self, the beautiful, innocent, sweet little one that sees the world through heart-centred lenses. What advice would you give yourself even if it was only going back a few years?
The funny thing is… My little one actually spoke her mind, showed up authentically and was happy to be a bright light for others to see. It was the later teen years, the bullying, the rejection, the eating disorder, the attempt to control my life through food, the heartbreak, the absent father that slowly made me recoil into my shell, but I am grateful as anything that she didn’t stay tucked away.
So on my 30th birthday, I celebrate you little one. I celebrate the fact that you were the only gift I needed and I am so happy that over the years I have reclaimed those parts of me that you always knew how to shine, piece by piece. With the help of family, friends, mentors and coaches.
Here is to showing up as our best selves, in every sense of the word. I see women every single day, every single age battling this sense of self worth. This need to be enough and believing it is something that comes from outside of them, when in reality the truth is, she’s always been there, you just needed to witness her.
So be brave, take the leap, become thirty, flirty and thriving or maybe its sixty, sexy and strong. Whatever your authentic self looks like, you owe it to her no matter what age or stage of life you are in to let your light shine bright. I know it can be scary, but you don’t have to do it alone.
I will leave you with some words of wisdom…
“You are loved just for being who you are, just for existing. You don’t have to do anything to earn it. Your shortcomings, your lack of self-esteem, physical perfection, or social and economic success—none of that matters. No one can take this love away from you, and it will always be here… We’re all just walking each other home.” - Ram Dass
With Love Always,
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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Birthday Cupcakes
MY GUT FRIENDLY BIRTHDAY CUPCAKES RECIPE
3 / JULY / 2024
SHEREE'S HEALTH DIARIES
Prep Time: 20 minutes
Cook Time: 18-22 minutes
Servings: 12 cupcakes
INGREDIENTS
For the Cupcakes:
- 2 cups almond flour
- 1/2 cup coconut flour
- 1/2 cup arrowroot flour
- 1 teaspoon baking soda
- 1/4 teaspoon salt
- 4 large eggs
- 1/2 cup coconut oil, melted
- 1/2 cup maple syrup or honey
- 1 tablespoon apple cider vinegar
- 1 teaspoon vanilla extract
- 1/2 cup unsweetened almond milk
For the Frosting:
- 1 cup coconut cream (refrigerate a can of coconut milk overnight and scoop out the solid part)
- 2-3 tablespoons maple syrup or honey
- 1 teaspoon vanilla extract
METHOD
- Preheat your oven to 350°F (175°C). Line a muffin tin with cupcake liners.
- In a large bowl, whisk together the almond flour, coconut flour, arrowroot flour, baking soda, and salt.
- In another bowl, beat the eggs and then add the melted coconut oil, maple syrup (or honey), apple cider vinegar, vanilla extract, and almond milk. Mix until well combined.
- Gradually add the wet ingredients to the dry ingredients, mixing until you get a smooth batter.
- Divide the batter evenly among the cupcake liners, filling each about 2/3 full.
- Bake in the preheated oven for 18-22 minutes, or until a toothpick inserted into the centre of a cupcake comes out clean.
- Allow the cupcakes to cool in the tin for about 10 minutes, then transfer them to a wire rack to cool completely.
- In a bowl, whip the coconut cream with a hand mixer until it becomes fluffy. Add the maple syrup (or honey) and vanilla extract, and whip again until well combined.
- Once the cupcakes are completely cool, spread or pipe the frosting on top of each cupcake.
- Decorate the cupcakes with fresh berries, shredded coconut, or any other gut-friendly toppings you like.
- Serve your delicious gut-friendly birthday cupcakes and 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!
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The Moon And Your Menstrual Cycle
THE MOON + YOUR MENSTRUAL CYCLE
26 / JUNE / 2024
SHEREE'S HEALTH DIARIES
Science adding some confirmation to our inner knowings... just in time for the first full moon of the year!
Many of us (myself included), notice a connection to when we bleed and where the lunar cycle is at...
Majority of the population tend to ovulate around a full moon 🌕 (nowish) and bleed 🩸 around a new moon. Vice versa can also be true, and it is for me right now.
The menstrual cycle was shown to have statistical significance in being influenced by weekly and lunar rhythms according to this study done on 35,940 women over 3 years.
The menstrual cycle is influenced by weekly and lunar rhythms. Finally, something more than anecdotal evidence. A study assessing a total of 35,940 European and North American women aged 18-40 years reports statistical significance linking the menstrual cycle with the moon. The onset of menstruation was assessed in prospectively measured menstrual cycles (311,064 cycles) over 3 full years (2019-2021). Both weekly (circaseptan) and lunar (circalunar) rhythms were observed. Results noting most women with a cycle of 27 - 29 days get their periods on a Thursday or Friday. Those with cycles this length had the highest correlation with that of the lunar cycle.
WHAT THE RESEARCH TELLS US
Conclusion excerpt:
Although relatively small in amplitude, the weekly rhythm of menstruation was statistically significant. Menstruation occurs more often on Thursdays and Fridays than on other days of the week. This is particularly true for women whose cycles last between 27 and 29 days. Circalunar rhythmically was also statistically significant. However, it is less pronounced than the weekly rhythm.
My verdict? SCIENCE IS FINALLY CATCHING UP! This is something myself and many other holistic practitioners have witnessed in our clients for years. It’s currently a full moon 🌕 and I am on my bleed 🩸and a lot of women will be ovulating (vice versa is often true for a new moon) What are your thoughts? Are you in sync?
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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Hawaiian Tuna Poke Bowl
HAWAIIAN TUNA POKE BOWL
19 / JUNE / 2024
SHEREE'S HEALTH DIARIES
Prep Time: 20 mins
Servings: 2
INGREDIENTS
- 200g sushi-grade ahi tuna, cubed
- 1 cup sushi/basmati rice, cooked
- 1 avocado, sliced
- 1 cucumber, diced
- 1/2 cup pineapple, diced
- 2 tbsp gf soy sauce
- 1 tbsp. sesame oil
- 1 tsp Sriracha
METHOD
- Start by cutting the sushi-grade ahi tuna into small, bite-sized cubes.
- In a medium-sized bowl, combine the cubed tuna with 2 tablespoons of soy sauce, 1 tablespoon of sesame oil, and 1 teaspoon of Sriracha. Gently toss the tuna to ensure it is evenly coated with the marinade. Set the bowl aside and let the tuna marinate.
- Cook 1 cup of sushi rice according to the package instructions or using your preferred method. Once cooked, let the rice cool slightly.
- Slice the avocado, dice the cucumber into small, even pieces (if the skin is thick, you may want to peel it before dicing)
- Dice the pineapple into small chunks. Fresh pineapple is recommended for the best flavour, but canned pineapple can also be used.
- Assemble the poke bowls by dividing the cooked sushi rice evenly between two bowls, creating a base layer, then spoon the marinated ahi tuna over the rice in each bowl. Arrange the sliced avocado, diced cucumber, and diced pineapple around the tuna. You can get creative with the presentation, arranging the toppings in sections or mixing them together as desired.
- For added flavour and texture, you can sprinkle some sesame seeds or chopped green onions on top of the bowls. Additional toppings like seaweed salad, pickled ginger, or radishes can also be added if you like.
- Serve!
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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The Nutrient Your Hormones Need To Thrive!
THE NUTRIENT YOUR HORMONES NEED TO THRIVE!
12 / JUNE / 2024
SHEREE'S HEALTH DIARIES
You need protein for a healthy menstrual cycle... it really is that simple, but this is one of the biggest things I see women get wrong as a holistic hormone coach
Skimping on the protein, especially at breakfast can cause hormonal havoc, driving up the cortisol levels and dysregulating your blood sugar levels. This is also why skipping breakfast altogether also isn’t helpful (I’m looking at you intermittent fasting).
Ideally, you're aiming for at least 1.5g/kg ideal body weight per day at an absolute minimum. Tbh, I actually have my clients on a fair bit more than that, but it is a good starting point.
SO WHY IS PROTEIN SO IMPORTANT FOR OUR HORMONES?
Proteins are the building blocks of life, and when it comes to your menstrual health, they act as key players in maintaining hormonal balance and overall well-being.
Adequate protein intake provides the amino acids necessary for hormone synthesis (making your hormones), helping regulate the delicate dance of estrogen and progesterone throughout your cycle.
This not only aids in a smoother menstrual experience but also contributes to mitigating common issues like irregular periods and hormonal fluctuations.
Furthermore, proteins are your allies in managing energy levels and preventing blood sugar spikes.
Stable blood sugar is a cornerstone of hormonal harmony, promoting a more predictable and comfortable menstrual cycle.
Use any of the examples below as a great foundation for making sure you get at least 30g of protein with your main meals (and yes ladies, I know 5 eggs is a lot! But one egg only has about 6g of protein)
Make protein a centrepiece of your meals, add some leafy greens and the rest tends to sort itself out!
30g of protein looks like 👇🏽
🥚 5 eggs
🍗 100g (3.5 oz) turkey
🍖 100g (3.5 oz) chicken breast
🥩 115g (4 oz) eye fillet steak
🥩 130g (4.5 oz) sirloin steak
🍣 150g (5.3 oz) salmon
🍨 285g (10 oz) greek yoghurt
*free range/organic where possible to minimise the amount of synthetic and added hormones
What is your favourite protein source? Let me know in the comments below.
P.S. Want support in mapping out your meals so you get enough protein every day, click here to chat with me about supporting your hormone health through balanced nutrition and lifestyle!
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!