3 Steps to a Healthier Body in 2023

3 STEPS TO A HEALTHIER BODY IN 2023!

8 / FEBRUARY / 2023
SHEREE'S HEALTH DIARIES

Every year we want to be our best selves, but often a lack of preparation lets us down! Which is why taking charge of your health early in the year is key to setting yourself up for success!!

Take yourself through these 3 steps to make sure you're starting the year with your healthiest foot forward.

3 STEPS TO A HEALTHIER BODY

1. CLAIM YOUR GOALS

And NO I'm not talking about your new year's resolutions, but actual goals... What symptoms do you want to be free of? How do you want to feel in your body? Define what your healthiest self actually looks like… then make a plan to get there!

If you claim them, write them down, make a vision board and then make a plan, you are keeping your mind focused on what you want to achieve. To quote Tony Robbins here ‘where focus goes, energy flows’. In other words, whatever you put your attention on is more likely to become a reality, so get super clear on what is it you want!

2. CREATE HEALTHY HABITS

Too often we go in with an all or nothing approach, like signing up to the gym and training everyday for the first couple of weeks, then burning our bodies out or injuring ourselves sets us back or to a complete halt

Pick no more than 3 new habits, and be REALISTIC with them. Maybe it's going to the gym 3 x week, preparing your meals in advance and meditating daily, but make sure it is something that feels doable and just a little outside your comfort zone.

Then pick a time and pop it as a recurring event in your calendar so it actually happens, and you can progress and increase from there. Trying to do everything all at once is a recipe for failure (take it from me - I learnt that the hard way). Let’s first build momentum and then keep progressing!

3. EAT WHOLE REAL FOODS

A healthier body is one that isn't inflamed, in pain or highly symptomatic - and this really does start with your food. Eating food that grew in the ground, walked on the earth, and is as close to nature as possible is a real food... Tell you what you don't see growing on a farm

A field of bagels!

Put it this way, the less processed the less inflammatory, it really is that simple. You don't have to overhaul your entire pantry, start slow, make some swaps and increase your greens, you'll be amazed at how much better you feel.

Take a slower trip around your supermarket (btw I say AROUND because the perimeter is where you will find the REAL food). Plan you meals before you go, read the ingredients on the ‘food’ you pick up, and get curious about what you’re really putting into your body.

BONUS STEP: GET TO THE ROOT CAUSE!!

If you've been struggling with your health, and really aren't sure where to start, or you feel like there is something deeper going on in your body and you just want some answers… Check out my FREE root cause quiz, filled with tips, tricks and action steps to help your body step into your healthiest self - because when we heal from the root, we heal for good!

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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7 Ways To Naturally Boost Your Immune System

7 WAYS TO NATURALLY BOOST YOUR IMMUNE SYSTEM

1 / FEBRUARY / 2023
SHEREE'S HEALTH DIARIES

7 WAYS TO NATURALLY BOOST YOUR IMMUNE SYSTEM
And how I am supporting mine whilst having long C*VID

1. Ice Baths/Cold Showers

These have an extremely positive effect on the immune system, enhancing detoxification, reducing pain and inflammation, and research supports even 30 seconds of cold showering daily reduced sick days by 29%

Recommendation - finish your daily shower with 30 seconds of cold water

2. Saunas

Saunas also support our detoxification pathways flushing our blood without producing extra metabolic waste, enhances sleep, increases immune activity, anti-inflammatory response and autophagy (cells destroying/breaking the parts of them that are damaged or abnormal)

Recommendation - 3 x week for 20 minutes

3. Probiotics

Supplementing with probiotics is amazing for immune support as they can inhibit growth of the pathogens (bad bugs), and compete for the nutrients the pathogens need to survive. We also know that 70% of the immune system lives in the gut and not having enough good guys can leave us wide open to infection

Recommendation - 3 month dose of high quality probiotic with at least 10 billion CFU's, @bepurewellness do a great over the counter one

4. Exercise

Regular exercise helps regulate the immune system as anti-inflammatory cytokines (immune-modulating agents) are released, and lymphatic system is increased supporting detoxification, and elimination as well as building resilience

Recommendation - moderate intensity exercise for no more than 90 minutes (5 - 7 x week)

5. Sunshine

Or more importantly the vitamin D we get from sunshine is reported to have significant effects on the immune system, from reducing inflammation, releasing antimicrobial peptides, and reducing incidence of respiratory infections

Recommendation - 10 to 30 minutes of sun exposure (without sunscreen), a few times per week

6. Sleep

Or lack thereof has a significant impact on how well your immune system functions, studies show whilst adequate sleep promotes healthy immune system function, one way of which promoting your immunological memory, lack of sleep disrupts the immune system and can cause more inflammation and decrease its function

Recommendation - 7 - 9 hours per night, more if you are sick or recovering from illness

7. Whole real foods 

Our bodies require a huge number of micro and macronutrients to support our immune system and oxidative stress. Studies reported that infection and incidence of illness decreased through consuming vitamins and minerals through whole real food sources

Recommendation - consume a diet rich in a variety of colour, fruits and veggies from natural sources daily

ARE YOU READY TO BOOST YOUR IMMUNE SYSTEM

Where will you start with boosting your immune system? Let me know in the comments below

Yours in Health & Happiness,
Sheree xo

REFERENCES

Cohen M. Turning up the heat on COVID-19: heat as a therapeutic intervention F1000 Research 2020, 9:292

Buijze GA et al. (2016) The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial. PLoS ONE 11(9): e0161749

https://www.karger.com/Article/FullText/496426

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7387807/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/

https://www.sciencedirect.com/science/article/abs/pii/0192056195000513

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/

https://www.researchgate.net/profile/Sunita-Mishra-4/publication/

https://scholar.google.co.nz/scholar

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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Apple Pie Smoothie Recipe

APPLE PIE SMOOTHIE RECIPE

25 / JANUARY / 2023
SHEREE'S HEALTH DIARIES

Prep Time: 2 minutes
Cook Time: 1 minute
Total Time: 3 minutes
Yields: 1 serving

This has to be hands down one of my absolute FAVOURITE smoothie recipes ever!! It is just so tasty, yummy and balanced at the same time!

It is one of my go-to post workout smoothies (in which I will leave out the chia seeds… we don’t really need fats post-training), or for breakfast or an afternoon snack.

It is super light and versatile! Plus the cinnamon helps with balancing your blood sugars!

This recipe was taken directly from my Reclaim Your Radiance Recipe Book, if you want to check out more recipes to keep your blood sugars and hormones in balance check it out here!

In the meantime, give this recipe a try!

INGREDIENTS

-  ½ red apple
-  ¼ tsp. cinnamon
-  1 scoop vanilla protein powder
-  1 tbsp. chia seeds
-  1 cup unsweetened organic almond milk (or other milk alternative of choice)

METHOD

  1.  Blitz all ingredients into a blender and serve!

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!

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Detox Carrot Salad Recipe

DETOX CARROT SALAD RECIPE

18 / JANUARY / 2023
SHEREE'S HEALTH DIARIES

Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Yields: 4 - 5 servings

What on earth do carrots have to do with detoxing? Well A LOT actually! Carrots are superstars when it comes to supporting our gut and hormone health!

The indigestible fibre you’ll find in carrots actually support in protecting the gut, and having grated carrots or raw carrot (if chewed well), can reduce the reabsorption of estrogen in the gut, as well as reducing the levels of bacterial endotoxins.

This is because of the fibre as well as the antibacterial, antifungal, antimicrobial properties which enable it to act as a natural antibiotic in the gut! Which is especially important when our body’s detoxification systems are overwhelmed!

We don’t want those extra estrogens or harmful bacterias to wind up crossing the gut lining and into the bloodstream! Or say goodbye to balanced hormones, optimal digestion and a regular metabolism!

This recipe is super popular and originated from a guy called Dr. Ray Peat… and was taken directly from my Cycle Syncing Crash Course Bundle Follicular Phase Recipe Book, if you want to check out more recipes and ways to live, eat and exercise in sync with your cycle check it out here!

In the meantime, give this recipe a try!

INGREDIENTS

-  1-2 raw whole carrots, rinsed with skin on (preferably organic)
-  1 tsp. apple cider vinegar
-  1 tsp. virgin coconut oil or extra virgin olive oil
-  Pinch of iodised sea salt, to taste

METHOD

1. Grate or peel the carrots thinly
2. Add the ACV, then oil, then salt and mix
3. Add to any meal you like, and keep in the fridge to enjoy for up to 5 days!

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!

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Top Podcast Episode Recommendations For 2022

TOP PODCAST EPISODE RECOMMENDATIONS FOR 2022

4 / JANUARY / 2022
SHEREE'S HEALTH DIARIES

It is here! My favourite podcast episodes of 2022 compiled all in one place!

Week after week, I send out a podcast episode that I have personally loved, related to personal development, health, wellness, hormones, gut health and sometimes business in my newsletter…

But after a number of requests, I have compiled them all in one place for you to come back to time and time again for motivation, inspiration and of course education!

Be sure to bookmark this blog for future reference, I have even included a link for you to make it easy! I hope you enjoy!

MY FAVOURITE PODCAST EPISODES OF 2022

-  On Purpose with Jay Shetty - Matthew McConaughey & Jay Shetty ON: How to Turn Barriers into Green Lights

-  BossBabe Podcast - How to Show Up As Your Most Confident Self In 2022 with Danielle Canty

-  How to Heal Your Nervous System - Your Guide to Somatic Healing with Sarah Baldwin

-  BossBabe Podcast - Tony Robbins Helps You Define Success

-  On Purpose with Jay Shetty - 7 Ways to Break Bad Habits & Let Go of Things That No Longer Serve You

- The Spiritual Causes with Nate Ortiz - Why You Have Digestive/Hormonal Issues: 

-  On Purpose with Jay Shetty - 4 Habits to Reduce Stress, Improve Energy & Sleep Deeper

-  BossBabe Podcast - How to Unlock Your Feminine Power with Mel Wells

-  The Higher Self Podcast - How to Have the Best Sex Ever Through Your Erotic Blueprint with Sex Love Goop’s Miss Jaiya

-  Hormonally Speaking - Understanding Serum Blood Labs So You Know What to Ask Your Doctor w/Christine Garvin

-  On Purpose with Jay Shetty - 2 Unhealthy Eating Habits Many People Have & How to Improve Them

-  Hello BeYOUtiful - Relationships, Purpose & Milestones: How to Overcome the Pressure of Time 

-  BossBabe Podcast - Level Up Your Life, Your Worth + Your Bank Balance with Mel Robbins

-  On Purpose with Jay Shetty - Jenna Kutcher ON: Manifesting Your Ideal Work Life Balance & How to Avoid Burnout

-  The Higher Self Podcast - How to Know if You’re Spiritually Outgrowing Friendships, Careers and Homes with Sahara Rose

-  Huberman Lab: Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing

-  BossBabe Podcast - The Secret to Manifestation, Abundance + Raising Your Vibration with Cathy Heller 

-  The Doctors Farmacy - How to Know if Gluten Is An Issue for You

HAPPY LISTENING!

I would love if you shared in the comments below what your favourite episode of 2022 was!

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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POPULAR

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