5 Things To Prioritise For Optimal Health
SHEREE'S PYRAMID OF PRIORITIES - 5 PRIORITIES TO OPTIMISE YOUR HEALTH
16 / MARCH / 2022
SHEREE'S HEALTH DIARIES
I get asked all the time… How do I lose weight? How do I balance my hormones? How do I heal my gut? Honestly, it all starts HERE, with the 5 priorities I am about to share with you! This is your foundation to health…
TOP 5 PRIORITIES
1. STRESS + SLEEP:
Do not underestimate the impact stress has on your body, this can be food stress, emotional stress, physical stress, mental stress you name it. It triggers inflammation, can negatively impact your gut health and throw your hormones out of whack if you’re constantly producing tonnes of your stress hormone cortisol!
Stress also has a massive impact on our sleep, which as you will know from experience, a poor night's sleep throws you off for the entire day, if not the entire week! Sleep is where we rest, repair, create long-term memories, and recover, in fact it is arguably THE most important thing we should be doing for our health as humans.
YET, we tend to be completely okay sacrificing it time and time again for more things that are creating stress in our life. A lack of sleep not only tells your body to store more fat, but also encourages you to overeat (and not the good stuff), you typically reach for quick fixes of energy - like sugar and caffeine!
You have to be managing your stress and getting enough sleep, this is a NON-NEGOTIABLE for achieving your goals… focus on having set boundaries around your work hours, and getting 7 - 9 hours sleep EVERY single night!
2. SIMPLE WHOLE FOODS:
Forget diets, eat REAL food, you know, the stuff without an ingredients list (or a minimal one), your body knows what to do with it! Yup… if you can’t pronounce the ingredient, chances are your body doesn’t know how to use it and it provides no nutritional value.
In fact, REAL foods like your meat, poultry, fish, fruits and veggies do not even come with an ingredients list. These are the kinds of foods your diet should be rich in. When you look at your plate, you should be asking yourself, is that enough protein? Is that enough greens? What NUTRIENTS am I getting!
Then once you know your nutrient intake is great, you can weave in things that are sometimes foods if you want to. It is about balance, but whole real foods should make up at least 80% of your diet.
3. SUPPORT + SELF-CARE:
Don’t expect yourself to know how to do everything or to do everything for everyone else. Self-care and support go hand in hand. This can literally look like asking for more help from the people around you…
Remember, how easily you say yes to everyone and want to support, well others love to help too. It is OKAY to ask for help and it is okay to receive it too! Sharing the load makes for a much happier environment and YOU! Also, make it a non-negotiable to have at least 5 minutes of YOU time daily and an hour a week if you can, doing something you love!
If you want to take your health to the next level, and aren’t sure to start, it is worth investing in yourself. I cannot tell you how much my health has been fast tracked through having the support and guidance from coaches.
4. STRENGTH TRAINING:
Ladies… LIFT! If you want to boost your metabolism, support optimal hormone production, and feel empowered, start moving some weights! I cannot stress this enough. No matter what age you are, this will support your health and well-being.
And NO it isn’t going to make you bulky, in fact it will help lean you out, get your bones stronger and of course help you feel stronger and fitter within yourself!
Remember… We all start somewhere, so if it's 1kg or 100kg, you got this! Join a gym, take part in a group fitness program, whatever it looks like, but start picking up some weight. It doesn’t have to replace your exercise currently, but see if it can become something you do 2 - 3 x a week. The results will speak for themselves!
5. SUPPLEMENTS:
This is NOT a one size fits all! Make sure you’re supporting your body with the nutrients that we can’t get enough of through food, or are being depleted by stress! Unfortunately, when it comes to supplements, you definitely want to be careful what you put in the body as not all supplements are created equal!
The other side of the supplement equation is that they do play a very important role! Nowadays our soils aren’t being replenished with the nutrients they once were and this leads to deficiencies of nutrients in our food supply, like zinc, iodine and selenium! And if they aren’t in the soil then they aren’t in our food and then we can’t get them!
So, I recommend that you speak to a qualified health-care provider (like myself) when choosing supplements so you aren’t just taking anything off the shelves!
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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Gut Friendly Spaghetti And Meatballs Recipe
GUT FRIENDLY SPAGHETTI + MEATBALLS RECIPE
23 / FEBRUARY / 2022
SHEREE'S HEALTH DIARIES
Prep Time: 15 - 20 minutes
Cook Time: 15 minutes
Total Time: 30 - 35 minutes
Yields: 2 servings
As someone who struggled with gut issues most of my life, I always found it hard to find recipes that didn’t upset my tummy… cause bloating or weird and ‘wonderful’ bowel movements.
Which is why when I started working with clients on healing their gut, and during my own healing journey I started to play around with recipes! In fact, inside Reclaim Your Radiance - my signature gut healing 12 week program, I had a chef design the recipes so that they were super tasty!
This recipe I whipped up the other day, it was so simple and delicious I had to share! I hope you enjoy it!
P.S. If you struggle with chickpeas, the pasta should be a lot easier to break down. If you want to avoid it altogether or need a lower carb alternative, I love konjac noodles, not much flavour but the texture is great, otherwise zucchini noodles are always super easy.
INGREDIENTS
- 250g beef/venison/lamb mince
- 8 button mushrooms (chopped)
- 1 red capsicum (finely sliced)
- 1 handful of baby spinach (roughly chopped)
- 1 can tinned tomatoes (I used one with basil + oregano added)
- 100g chickpea fettuccine/spaghetti or 300g konjac pasta - any variety or 2 x sprialised zucchini
- 1 tbsp. olive oil
- 1 tsp. basil
- 1 tsp. oregano
- Salt + pepper to taste
METHOD
- Get a medium sized pot, fill it with water and bring to a boil.
- Place the mince of your choice into a bowl, and sprinkle with salt, pepper, basil and oregano, mix thoroughly through with a fork or spoon.
- Using a spoon, grab a tablespoon size of the mince and roll into a ball and place to the side, repeat the process until you have used up all the mince.
- Rinse and chop up the capsicum, spinach and mushrooms.
- Place a medium-sized saucepan on medium to high heat, and add in the olive oil and chopped veggies.
- Allow the veggies to brown slightly and start to saute, before adding in the meatballs
- Once the water is boiled, add the chickpea pasta and cook as per the back of the packet ~6 - 8 minutes. If you are using the konjac noodles, just rinse in water, drain and set aside. If using zoodles (zucchini noodles), dip in the boiling water for 2 minutes so they soften slightly but not too much.
- Once meatballs are completely brown on the outside, pour in the tinned tomatoes, turn the heat down to low-medium, and allow it to simmer for 5 - 8 minutes, or until the meatballs are cooked all the way through.
- The tomatoes should start to thicken slightly into a sauce as it reduces, and add in a little more salt + pepper here to bring out the flavour.
- Remove the pasta from the heat and strain, before placing ½ in your bowl and the other half in a glass container. If you are using konjac pasta do the same.
- Remove the pan from the heat and plate half on top of the pasta in the glass container and the other half on the pasta in your bowl, mix the sauce through the pasta 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!
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5 Ways To Reset Your Hormones After The Holidays
5 WAYS TO RESET YOUR HORMONES AFTER THE HOLIDAYS
26 / JANUARY / 2022
SHEREE'S HEALTH DIARIES
It has been said that the worst month for PMS is January… So if you have been feeling this, know you are not alone, AND there is plenty you can do to reset those hormones so you can avoid any more PMS or period dramas!
Despite the fact that about 95% of women experience at least ONE PMS symptom a month… When it comes to PMS, period pain, hormonal acne, mood swings, bloating, irregular cycles (all the fun things that as women we are led to believe are normal) are in fact NOT!
Which is why a huge part of my mission is to help women heal, so they can live healthy, balanced lives, pain and symptom free!
So, ready to dive in… here are 5 ways to reset your hormones after the holidays.
5 WAYS TO RESET YOUR HORMONES
Assess the Stress
The first thing to throw our hormones off is stress. Now this might not have been the typical stress that your body is used to going through from your work and normal routines.
When you are on holiday or having a break from normality, a different kind of stress tends to creep in… whether that is less sleep, poor food choices, boundaries crossed, less exercise or more alcohol, they are all a stress on the body!
So, before you go trying a bajillion supplements, and going all out at the gym, take a look at what stresses you did have over the break and what you currently have on your plate and look at how you can support your body through it.
This might look like taking more time for yourself in the morning to start the day in a grounded way. Or saying NO to working late, or taking on new projects. It is important to protect your energy and manage your stress levels if you want healthy balanced hormones!
Detoxify Your Liver
The liver typically takes the brunt of the load over the silly season, and so it is important to give it some extra love (especially if you didn’t during the madness).
If you don’t support the liver and it’s detoxification pathways, you can actually end up storing excess hormones, or throwing off the balance of the hormones in the body - for example - estrogen!
And too much of anything isn’t good, so you want to keep your hormones balanced nicely by adding in plenty of cruciferous veggies like kale, cabbage, broccoli and cauliflower to your main meals. These support phase two of liver detoxification.
Staying hydrated also helps the liver flush the toxins out, and adding a little lemon to the water definitely adds to the benefits of detoxifying. Not to mention taking a break from the alcohol and processed foods to ease the liver load!
Exercise in Sync with Your Cycle
Exercise can go astray on a break, or you may fall out of sync with your natural pattern! So the easiest way to reset is to come back to your cycle.
Start training in sync with your 4 phases - follicular, ovulatory, luteal and menstrual, and listening to your body and what it needs as you transition. This helps the body stay in tune with your infradian rhythm (your monthly cyclic rhythm). If you want to dive deeper into this I have a blog for you here!
Support Your Circadian Rhythm
Yes, us lucky females have both an infradian rhythm and a circadian rhythm, and holiday periods tend to throw off our body clock! So if you have found your nights getting later and later and it is harder to get out of bed in the mornings then this is your sign to reset that body clock!
Start by winding down half an hour earlier, get some blue light glasses, or switch off devices so that the brain doesn’t feel ON, then see if you can move your bedtime slowly back to where you know you feel good!
Maybe remove the afternoon coffee that is giving you a buzz, and start listening to your natural rhythms to help you not only sleep earlier, but better so you can wake up feeling refreshed! Because in order for our hormones to be happy, our circadian rhythm needs to be balanced.
Do My 4 Day Gut Reset
If you are wanting to give the body a good reset, cleanse the gut, and any bad bugs that may have built up over the silly season, or if your cycles have become irregular or too heavy, then my 4 day gut reset is the perfect mini-makeover for your insides!
This 4-day gut reset helps reboot the microbiome, restore your energy, bring mental clarity and focus as well as help balance the hormones as you are starting at the root! If you are interested in giving this a go click here or if you have further questions on it, DM me @shereehannahwellness on IG!
FINAL THOUGHTS
Remember, your hormones didn’t become unbalanced overnight, so they aren’t going to reset overnight either, it is a matter of being consistent and continuing to implement the tips above as needed to support your body and hormones to be healthy!
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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Mental Health And Gut Health
HOW GUT HEALTH IMPACTS YOUR MENTAL HEALTH
22 / SEPTEMBER / 2021
SHEREE'S HEALTH DIARIES
It’s becoming common knowledge that your gut is in fact your second brain… did you know they are actually made up of the same tissue! That is one of the reasons why they communicate so effectively!
Have you ever had that feeling where you just know in your gut, that something is right, or wrong? That is both intuition and your little microbes and gut trying to communicate with you.
It’s often strange when I first talk to clients about this, how little of an impact they are aware of their food on their mood, yet after a few weeks in, it is one of the biggest changes they witness… not only their moods, but their overall mindset has lifted!
Our gut is home to trillions (let me say that again… TRILLIONS 1,000,000,000,000… yes that many zeros of microbes! Little organisms that you are playing host to inside of your gut. Isn’t it just crazy when you think about it. That is more microbes than human cells. It is no wonder they have such an impact on our health.
HOW GUT HEALTH & MENTAL HEALTH ARE LINKED
Hippocrates said around 2500 years ago, that ‘ALL DISEASE BEGINS IN THE GUT’ and in my humble opinion he wasn’t wrong, nor was he just talking about physical disease either. Mental health is a disease that is becoming more widespread, particularly in the last 18 months… The state of the world has fast tracked this for a huge number of people.
During the lockdowns in Europe, medications for anxiety and depression went up by around 70%, suicide rates skyrocketed, and EVERYONE, and I mean EVERYONE felt the impact that this pandemic has had on their mental state.
It is Mental Health Awareness Week here in New Zealand, and it is of the utmost importance that we start to bring more and more attention to this as a growing pandemic of it’s own.
One of the key ways to support our mental health that often surprises people is actually through our food, and supporting our microbiome (gut environment), as this is where 95% of our serotonin is produced (your happiness hormone).
In all honesty, to think the two are unrelated would be completely misguided!
HOW TO SUPPORT YOUR GUT HEALTH
When it comes to supporting our gut health for our mental health, you want to focus on eating whole, real foods, the less processed the better (the bad bacteria LOVE sugar). You also want to include things that grow the good guys like a high quality probiotic - BePure and Just Thrive are two of my favourite brands when it comes to this! Probiotics are great at crowding the bad guys out, and supporting a repopulation of your microbiome.
I actually have a number of my clients do a gut healing protocol to not only support the microbiome, but help with their mental health… this is inside my Reclaim Your Radiance Program, but I did create a 2 week reset for your gut health if you want to check it out here!
I have had a number of clients come off their anxiety or depression medication as a result of healing their gut, but if this is you I advise you do so under supervision of a doctor and work with a holistic nutritionist.
Also, it may sound strange, but to support both your mental health, and allow the gut to produce optimal levels of serotonin, do a bit of a dopamine detox! High levels of dopamine production (our addictive, to-do list hormone), depletes the production of serotonin.
So try to stay away from screens for a day, or immerse yourself in nature, journal or meditate and get to a place of stillness to allow the body to recharge it’s serotonin stores!
Finally, mental health is a battle, it is an illness, and often those struggling the most will not reach out for support, so please… check in on your friends and family, give smiles and hugs, share love and warmth, you never know just how much of a difference it makes.
I am here for you too, always!
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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How To Heal Leaky Gut
HOW TO HEAL LEAKY GUT
18 / AUGUST / 2021
SHEREE'S HEALTH DIARIES
WHAT IS LEAKY GUT? AND IS IT SOMETHING YOU SHOULD BE WORRIED ABOUT?
If you experience fatigue, gut (digestive issues), bloating, headaches after certain foods, anxiety or depression, brain fog etc…
There is a very real chance that a leaky gut could be an issue for you!
In fact leaky gut is something I see very commonly as a holistic health practitioner, in almost all of the clients I see.
LEAKY GUT EXPLAINED
There are different levels of severity, but essentially what happens is the intestinal walls are exposed to stress which causes inflammation and the junctions that hold the gut wall together separate - increased the ‘intestinal permeability’
This separation is wider than what is needed for the body to absorb the water and nutrients, it means that harmful substances and substances that shouldn’t normally pass through (e.g. food particles) get a chance to enter our bloodstream
Ultimately, leaky gut can lead to inflammation throughout the body, skin issues, a weakened immune system, fatigue and many more issues.
The good news is, it is something that can be healed and supported through food and healthy lifestyle changes…
If you have leaky gut, chances are you may not know what caused it 100%, but adding these 5 things in is a great means to support your gut health and heal and reseal the gut.
HEALING LEAKY GUT
1. Reduce Stress: honestly this is the NUMBER ONE thing you can do to support gut health in general, stress causes inflammation, inflammation can lead to increased intestinal permeability (leaky gut).
So find the source of your stress, and either remove it, or employ some stress management techniques such as breathwork, mediation or journaling.
2. Add in Slippery Elm Bark: this is a fantastic supplement that helps soothe the irritability in the gut and can help with the sealing process if your gut is ‘leaky’.
When looking into this as a supplement it can also be great to find one with L-glutamine and zinc in it too, as these have also been shown to assist in the tightening of gut junctions.
3. Reduce Inflammatory Foods: such as dairy, sugar, gluten, soy, artificial sweeteners and alcohol etc.
These have been shown to increase inflammation in the body and cause damage to the intestinal wall and/or increase the intestinal permeability, if you are wanting to support your body in healing leaky gut, then removing these foods can work wonders.
4. Focus on Diaphragmatic Breathing: deep belly breathing calms the nervous system down, decreases cortisol production, therefore reducing inflammation.
Try including 6 x diaphragmatic breaths every morning, before every meal and before bed until this becomes an automatic way for you to breathe. It will not only support you in lowering your stress, but aid in digestion too.
5. Eat a Wholefoods Diet: think veggies, lean cuts of meat, nuts, seeds, fruit and gluten free wholegrains, this will help keep inflammation levels down and also keep your microbiome well balanced and fed!
This is why a variety of wholefoods is important! By having a variety of foods, constantly rotating your nutrient intake allows not only for a variety of nutrients to go in, but to avoid any further food intolerances from developing.
If you feel you need some additional support in your healing journey feel free to reach out to me sheree@shereehannahwellness.com or DM me on instagram @strengthen.heal.nourish and we can have a chat about your gut health!
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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