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15 Immune Boosting Foods To Keep You Healthy This Winter

15 IMMUNE BOOSTING FOODS TO KEEP YOU HEALTHY THIS WINTER

19 / JULY / 2023

SHEREE'S HEALTH DIARIES

Your immune system is your body's defense mechanism against pathogens, viruses, and other harmful invaders.

Keeping it strong and resilient is crucial for maintaining optimal health and well-being. One effective way to support your immune system is by incorporating immune-boosting foods into your daily diet.

These foods are rich in essential nutrients, antioxidants, and bioactive compounds that can strengthen your immune response and help protect against illnesses.

Below are a variety of immune-boosting foods that can provide a natural and delicious way to fortify your immune system. Whether you're looking to ward off seasonal colds, enhance your overall immune health, or simply give your body a nutrient-packed boost, these foods will nourish and empower your body's defense system.

LIST OF IMMUNE BOOSTING FOODS

Citrus fruits (e.g., oranges, grapefruits, lemons): rich in vitamin C, which enhances immune cell function and supports the production of antibodies.
Berries (e.g., strawberries, blueberries, raspberries): packed with antioxidants like vitamin C and flavonoids, which help protect immune cells from oxidative damage.
Leafy greens (e.g., spinach, kale, Swiss chard): abundant in vitamins A, C, and E, as well as antioxidants and fibre, all of which support immune function.
Capsicums: high in vitamin C and antioxidants, making them excellent for immune support and reducing inflammation.
Garlic: contains allicin, a compound that has antimicrobial and immune-enhancing properties, helping to strengthen the immune response.
Ginger: possesses anti-inflammatory and antioxidant properties, which can support the immune system and help reduce inflammation.
Turmeric: contains curcumin, a potent antioxidant and anti-inflammatory compound that may help enhance immune function.
Kiwifruit: packed with vitamin C, vitamin E, and antioxidants, making it a great addition to support immune function and protect against oxidative stress.
Almonds: Almonds are a source of vitamin E, an antioxidant that helps protect immune cells from oxidative damage.
Sunflower seeds: Sunflower seeds are rich in vitamin E, selenium, and zinc, all of which play important roles in supporting immune function.
Green tea: Green tea contains flavonoids, antioxidants, and catechins that can boost immune function and reduce inflammation.
Salmon: Salmon is a great source of omega-3 fatty acids, which have anti-inflammatory properties and support immune cell function.
Mushrooms (e.g., shiitake, maitake, reishi): Certain mushrooms have immune-enhancing properties and contain beta-glucans that can stimulate immune responses.
Probiotic-rich foods (e.g., sauerkraut, kefir, kimchi, yoghurt, miso): Probiotics help maintain a healthy gut microbiome, which supports immune function and reduces inflammation.
Bone broth/chicken soup: contains various nutrients, including vitamins A and C, zinc, and protein, which can support immune health and ease symptoms of illness.

WHAT FOODS WILL YOU TRY?

Share with me in the comments below which of the above foods you’ll be adding more of into your diet to support your immune system during the winter season.

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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The Science Behind Gut Healing And Hormones

THE SCIENCE BEHIND GUT HEALING & HORMONES

12 / JULY / 2023

SHEREE'S HEALTH DIARIES

Did you know that the health of your gut plays a crucial role in maintaining hormonal balance and boosting your energy levels? Let's dive into the fascinating science behind this powerful connection.

THE 5 CONNECTIONS EXPLAINED

1️⃣ Gut Microbiota: The trillions of bacteria residing in your gut, known as the microbiota, have a profound impact on hormone production and metabolism. A balanced and diverse gut microbiota is essential for optimal hormonal function.

2️⃣ Inflammation and Hormones: Poor gut health can lead to chronic inflammation, which disrupts hormone production and signalling. By healing the gut and reducing inflammation, you can restore hormonal balance and reclaim your energy.

3️⃣ Nutrient Absorption: A healthy gut allows for proper absorption of essential nutrients, including those needed for hormone synthesis and regulation. Nourishing your gut with nutrient-dense foods ensures your hormones have the building blocks they need.

4️⃣ The Gut-Brain Axis: The gut and brain communicate through a bidirectional pathway called the gut-brain axis. A balanced gut positively influences brain health, mood, and stress response, all of which impact hormonal balance and energy levels.

5️⃣ Gut-Immune System Connection: The gut houses a significant portion of your immune system. A strong immune system supports overall health, including proper hormonal function and sustained energy throughout the day.

FINAL THOUGHTS

Understanding the intricate relationship between gut health, hormones, and energy empowers you to take proactive steps towards healing your gut and revitalising your well-being.

Remember, nurturing your gut is a powerful investment in your hormonal harmony and limitless energy! 🌱💫

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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A Letter From My Higher Self

A LETTER FROM MY HIGHER SELF

5 / JULY / 2023

SHEREE'S HEALTH DIARIES

Dear Beautiful Soul,

You’re not going to believe where you are right now. The smile on your face cannot be shaken and the love in your heart will never fade. You are sharing your light, you are sharing your gifts with the world and you are expanding and exploding with joy.

Your soul aligned mission on this earth that has been divinely guided is being lived in right here, right now.

I know where you are in this moment is tough, I know that it feels like the world is crumbling around you and at times like it is all too much. I know that this is not where or how you pictured your life at this point and I want you to know that it is okay to grieve that.

I also want you to know that it is all coming. This is the initiation. A chance for you to reset. To realign your life to your higher calling, to your deeper purpose and also a chance for you to be the fullest, most beautiful expression of yourself.

It is by stepping into this version of yourself that you will attract everything that you’ve ever wanted and more, and let me tell you… it is SO MUCH MORE than you could’ve ever dreamed.

I want to take a moment to see you, to recognise the strength you have had, the vulnerability you have shown, the beauty you have been amongst the chaos and your willingness to continue the fight.

I also want you to take a moment to acknowledge how far you have come and how much you have accomplished, your younger self would be so proud of you if she could see the woman you have become now. Honour that.

You are beautiful, loving, kind and beyond words. This life may not be kind at times, but remember… No one else in this world can do what you do, the way you do it, and that my darling is your superpower.

It is my hope for you that you will trust the path you are on right now, and know that God/Universe/Source has your back every step of the way.

I wish you could see yourself the way the world sees you, you light up every room you are in, your heart transcends the time, space and fear and allows others to feel safe and seen, your ability to simply be is enough. You are enough, exactly as you are.

I love you. I love you. I love you. Thank you for being you, thank you for existing and remember to never stop shining your beautiful light, the world needs you. I need you. You are enough.

And so it is.

With love,
Your Higher Self

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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Salted Caramel And Raspberry Chia Pudding

SALTED CARAMEL & RASPBERRY CHIA PUDDING RECIPE

28 / JUNE / 2023

SHEREE'S HEALTH DIARIES

Prep Time: 5 mins
Cook Time: 15 mins
Total Time: 20 mins
Yields: 1 serve

Perfect snack or breakfast recipe, I personally love using the Mitchell’s Salted Caramel Protein for this, but if you can’t access that a vanilla based protein powder will work a treat too.

INGREDIENTS

- 1 scoop vanilla protein powder (plant/collagen)
- 3 tbsp. chia seeds
- ⅔ cup unsweetened coconut/almond milk
- 1 tbsp. maple syrup
- 1 tbsp. tahini
- 1 pinch sea salt
- ½ cup raspberries (fresh or frozen)

METHOD

Mix all the ingredients together in a bowl, except for the raspberries
Leave to set for at least 15 minutes (best if left overnight)
Top with the berries and enjoy.

As always, if you do make this, be sure to tag me on social media @shereehannahwellness and let me know what you think :)

ENJOY!

Yours in Health,
Sheree xo

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

INSTAGRAM

This Is What's Draining Your Energy

THIS IS WHAT’S DRAINING YOUR ENERGY

21 / JUNE / 2023

SHEREE'S HEALTH DIARIES

More sleep isn't the answer to your lingering fatigue

Sure, more rest can definitely help you feel less tired, but you need to address what the underlying issue is that's draining your energy in the first place

You might see this everywhere, but gut inflammation is very closely linked to fatigue

If your body is constantly inflamed from the foods you're eating, the stress you're feeling, or not recovering effectively from training, it will really start to zap your energy levels

REASONS GUT INFLAMMATION IS MAKING YOU FEEL TIRED

These are the top 3 reasons why gut inflammation is causing you to feel tired all of the time:

1. You're not absorbing nutrients from your food
Gut inflammation can lead to poor nutrient absorption, meaning you're not getting enough vitamins and minerals from the food you're eating, leading to fatigue and low energy.

2. Your immune system is running in overdrive
The immune system uses so much energy to fight inflammation and repair damaged tissues, which can take away from your daily energy stores and make you feel fatigued.

3. Your hormonal balance is completely disrupted
Gut inflammation negatively affects the production of hormones, particularly cortisol, causing imbalances that could be contributing to your decreased energy levels and your feelings of fatigue.

Comment below if you found this helpful and be sure to share this with a friend who needs an energy boost!

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

Cashew Cream Cheese Recipe

CASHEW CREAM CHEESE RECIPE

14 / JUNE / 2023

SHEREE'S HEALTH DIARIES

Prep Time: 4 hours
Cook Time: 2 minutes
Total Time: 4 hours 2 minutes
Yields: 2 - 3 cups

This has to be one of my favourite toppings for toast or my hormone loving bread. It’s a crowd favourite and also goes super well on platters.

INGREDIENTS

- 100g raw cashews (roughly chopped)
- 30mL unsweetened almond milk
- 1 tbsp. Dijon mustard
- 2 - 3 tbsp. lemon juice
- Pinch of salt flakes

METHOD

Place cashews in a bowl of water and leave to soak for at least 4 hours
Once soft drain the cashews and place them into a food processor with the rest of the ingredients
Pulse until smooth, creamy consistency, add more almond milk if necessary

As always, if you do make this, be sure to tag me on social media @shereehannahwellness and let me know what you think :)

ENJOY!

Yours in Health,
Sheree xo

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

INSTAGRAM

5 Hormones Affecting Your Ability To Lose Weight

5 HORMONES AFFECTING YOUR ABILITY TO LOSE WEIGHT

7 / JUNE / 2023

SHEREE'S HEALTH DIARIES

Hormone health plays a crucial role in achieving and maintaining a healthy weight.

When it comes to weight loss, we often aren’t looking deep enough, we blame it on the food we are eating and the lack of movement and simply think more is more.

Well that’s not the case, there are so many factors that impact your ability to lose weight, and hormones are one of them. Here’s how…

HORMONES THAT AFFECT YOUR ABILITY TO LOSE WEIGHT

1. Insulin:

Insulin is a hormone responsible for regulating blood sugar levels. When insulin levels are imbalanced, such as in insulin resistance, weight gain becomes more likely. Balancing insulin through dietary changes and lifestyle modifications can support weight loss efforts.

2. Leptin:

Leptin, known as the satiety hormone, signals to your brain when you're full. However, hormonal imbalances can lead to leptin resistance, causing a disruption in appetite regulation and potentially leading to overeating. Restoring leptin sensitivity through proper nutrition and lifestyle choices can aid in weight management.

3. Cortisol:

Cortisol, the stress hormone, plays a role in metabolism and fat storage. Chronic stress can lead to elevated cortisol levels, promoting weight gain, particularly around the abdominal area. Managing stress through relaxation techniques, exercise, and self-care practices can help balance cortisol and support weight loss.

4. Thyroid Hormones:

Thyroid hormones, such as T3 and T4, regulate metabolism. When thyroid function is impaired, it can result in a slower metabolism and difficulty losing weight. Addressing underlying thyroid issues through proper medical guidance can support weight loss efforts.

5. Estrogen and Progesterone:

Hormonal imbalances, particularly in estrogen and progesterone, can impact weight regulation, water retention, and fat distribution. Restoring hormonal balance through lifestyle modifications, targeted nutrition, and, if necessary, hormonal therapies can aid in achieving weight loss goals.

HOW TO UNF*CK YOUR HORMONES

Comment 'HORMONES' below for access to my free masterclass on how to eat to balance your hormones!

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

Mango Lassi Gummies Recipe

MANGO LASSI GUMMIES RECIPE

31 / MAY / 2023

SHEREE'S HEALTH DIARIES

Prep Time: 2 minutes
Cook Time: 8 minutes
Total Time: 10 minutes
Yields: 30 - 40 gummies

Fun fact: the gelatin in these is amazing to support gut health and repair gut lining, so these gummies are a win win! Check out the recipe below :)

INGREDIENTS

- 1 cup mango juice/blitzed frozen mango
- 1 cup coconut cream
- 8 tbsp. gelatin (I used the nutra organics natural grass fed unflavoured)
- 3 tbsp. stevia

METHOD

(as adapted from @boobtofood)

Add all the liquid to a medium saucepan
Sprinkle the gelatin over the juice (try spread it out evenly), and let it sit for a few minutes, this allows the gelatin to ‘bloom’
*You will notice a wrinkled look forming on the surface as the liquid absorbs the gelatin
Stir the mixture together
Put on a low-medium heat and stir gently until the gelatin has dissolved for around 5 minutes
In the last minute or so add the stevia and make sure this is well mixed through
Remove from heat and pour into silicone moulds (I got mine from @littlegiantsstore and found using a tear dropper helped massively too. Alternatively you can use a container as long as it lifts out easily.
Pop in the fridge for 2+ hours for it to set
Remove from moulds or cut them up (if in a container) and keep refrigerated for up to 14 days. Enjoy!

As always, if you do make this, be sure to tag me on social media @shereehannahwellness and let me know what you think :)

ENJOY!

Yours in Health,
Sheree xo

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

INSTAGRAM

5 Easy Ways To Start Balancing Your Hormones Now

5 SIMPLE STEPS TO START BALANCING YOUR HORMONES TODAY

24 / MAY / 2023

SHEREE'S HEALTH DIARIES

Here are five powerful ways to start balancing your hormones and restore balance within your body.

START BALANCING YOUR HORMONES WITH THESE STEPS

1️⃣ Nourish with leafy greens: incorporating more leafy greens into your diet can have a profound impact on hormone balance.

These nutrient-packed greens, such as spinach, kale, and Swiss chard, are rich in vitamins, minerals, and antioxidants that support hormonal health.

2️⃣ Embrace daily sunshine: getting regular sunlight exposure is crucial for hormonal balance.

Spend at least 15 minutes outdoors each day to soak up the natural vitamin D from the sun.

This not only helps regulate hormones but also boosts mood and overall well-being.

3️⃣ Connect with nature: nature has a way of bringing harmony to our bodies and minds.

Make it a priority to spend time in nature, whether it's a walk in the park, hiking, or simply sitting under a tree.

The serene environment can help reduce stress and promote hormonal equilibrium.

4️⃣ Deep belly breaths: taking deep belly breaths throughout the day can activate the relaxation response and help regulate your hormones.

Practice deep breathing exercises by inhaling slowly through your nose, allowing your belly to rise, and exhaling fully through your mouth.

5️⃣ Cultivate mindfulness: carve out time each day for a mindful activity that brings you joy and tranquillity.

It could be meditation, yoga, journaling, or simply savouring a cup of herbal tea.

Mindfulness helps reduce stress, promotes emotional well-being, and supports hormonal balance.

FINAL THOUGHTS

Remember, these steps are not only beneficial for your hormones but also for your overall well-being.

Start incorporating these practices today and experience the transformative power of balanced hormones in your life! 🌸💫

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

Protein Banana Cake - Feeding Lara

PROTEIN BANANA CAKE

17 / MAY / 2023

SHEREE'S HEALTH DIARIES

Your taste buds are going to thank me for this week’s recipe! The amazing @feedinglara and I have teamed up for a little collaboration - sharing Lara’s delicious high protein banana cake recipe!

Lara is in my opinion a genius in the kitchen and the best part is, she bakes everything completely paleo! Which means it’s gluten free, dairy free, grain free and refined sugar free - perfect for those of us who love nourishing our guts, enjoy some sweet treats but don’t want to load our bodies with crap! Which is where I come in to share some of the health benefits!

Two ingredients worth shining a spotlight on in this recipe are the seed butter of choice (Lara used tahini) and the ghee (an amazing butter replacement)

Tahini firstly is an awesome alternative for those who find nuts/nut butter don’t agree with them or causes irritation in their gut. Secondly, it’s super beneficial to the body as it is rich in antioxidants, and produces a natural anti-inflammatory effect, which pairs beautifully with the anti-inflammatory properties of ghee.

Ghee is so underappreciated IMO, not only is it a great lactose free + casein free (aka dairy free) alternative to butter, it maintains its stability when heated much like butter, making it a much safer and healthier alternative to vegetable and seed oils that produce a toxic compound acrylamide when heated. Meaning happier hormones, less period pain, and reduced digestive issues!

Check out Lara’s recipe here (and all the other amazing recipes on her blog), 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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15 IMMUNE BOOSTING FOODS TO KEEP YOU HEALTHY THIS WINTER

19 / JULY / 2023

SHEREE'S HEALTH DIARIES

LIST OF IMMUNE BOOSTING FOODS

WHAT FOODS WILL YOU TRY?

SHEREE BEAUMONT

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THE SCIENCE BEHIND GUT HEALING & HORMONES

12 / JULY / 2023

SHEREE'S HEALTH DIARIES

THE 5 CONNECTIONS EXPLAINED

FINAL THOUGHTS

SHEREE BEAUMONT

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A LETTER FROM MY HIGHER SELF

5 / JULY / 2023

SHEREE'S HEALTH DIARIES

SHEREE BEAUMONT

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SALTED CARAMEL & RASPBERRY CHIA PUDDING RECIPE

28 / JUNE / 2023

SHEREE'S HEALTH DIARIES

INGREDIENTS

METHOD

SHEREE BEAUMONT

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THIS IS WHAT’S DRAINING YOUR ENERGY

21 / JUNE / 2023

SHEREE'S HEALTH DIARIES

REASONS GUT INFLAMMATION IS MAKING YOU FEEL TIRED

SHEREE BEAUMONT

INSTAGRAM

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CASHEW CREAM CHEESE RECIPE

14 / JUNE / 2023

SHEREE'S HEALTH DIARIES

INGREDIENTS

METHOD

SHEREE BEAUMONT

INSTAGRAM

POPULAR

5 HORMONES AFFECTING YOUR ABILITY TO LOSE WEIGHT

7 / JUNE / 2023

SHEREE'S HEALTH DIARIES

HORMONES THAT AFFECT YOUR ABILITY TO LOSE WEIGHT

HOW TO UNF*CK YOUR HORMONES

SHEREE BEAUMONT

INSTAGRAM

POPULAR

MANGO LASSI GUMMIES RECIPE

31 / MAY / 2023

SHEREE'S HEALTH DIARIES

INGREDIENTS

METHOD

SHEREE BEAUMONT

INSTAGRAM

POPULAR

5 SIMPLE STEPS TO START BALANCING YOUR HORMONES TODAY

24 / MAY / 2023

SHEREE'S HEALTH DIARIES

START BALANCING YOUR HORMONES WITH THESE STEPS

FINAL THOUGHTS

SHEREE BEAUMONT

INSTAGRAM

POPULAR

PROTEIN BANANA CAKE

17 / MAY / 2023

SHEREE'S HEALTH DIARIES

SHEREE BEAUMONT

INSTAGRAM

POPULAR

Stay Updated

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