Science-Backed Bedtime Snack For A Stronger, Leaner You
SCIENCE-BACKED BEDTIME SNACK FOR A STRONGER, LEANER YOU
7 / MAY / 2025
SHEREE'S HEALTH DIARIES
Bedtime Protein Power Bowl (40g Protein)
đ¨ High-Protein Greek Yogurt Bowl
- 1 cup plain full-fat Greek yogurt (20g protein)
- 1 scoop casein protein powder (15â20g protein)
- 1 tbsp chia seeds (for extra fibre + hormone support)
- A handful of blueberries or raspberries
- Dash of cinnamon
Optional: drizzle of almond butter or tahini if you need extra satiety (skip if you're keeping fat low)
⨠Mix it all together until smooth and thick. Tastes like dessert, works like science.
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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Overnight Weetbix Recipe: Blood Sugar Balancing
OVERNIGHT WEETBIX RECIPE: BLOOD SUGAR BALANCING
23 / APRIL / 2025
SHEREE'S HEALTH DIARIES
Hereâs a delicious, high-protein, gut-friendly Overnight Weetbix recipe thatâs sugar-free, gluten-free, and packed with collagen + protein for hormone balance and metabolism support!
VANILLA CINNAMON PROTEIN OVERNIGHT WEETBIX â¨
Ingredients (serves 1):
𼣠2 gluten-free Weetbix (crumbled)
đĽ Âź cup milk of choice (almond, coconut, or dairy)
đŞ Â˝ scoop vanilla bone broth protein powder
đŚ â
cup high-protein Greek yoghurt (unsweetened)
đ° ½ tsp cinnamon (blood sugar balancing)
đŤ Handful of berries (for fiber + antioxidants)
đĽ 1 tsp almond or cashew butter (for healthy fats)
Method:
- Crumble the Weetbix into a bowl or jar and mix with milk until soft.
- Stir in the bone broth protein powder until well combined.
- Spread Greek yoghurt over the top and sprinkle with cinnamon.
- Top with berries and nut butter for extra flavor + nourishment.
- Cover and refrigerate overnight. Enjoy in the morning!
WHY THIS IS A GUT-LOVING, HORMONE-FRIENDLY BREAKFAST
âď¸ Gluten-free & sugar-free â easy on digestion + keeps blood sugar stable.
âď¸ High in protein â supports metabolism + muscle recovery.
âď¸ Bone broth protein â rich in collagen for gut health + skin glow.
âď¸ Healthy fats & fiber â balances hormones and keeps you full for longer.
Let me know if youâd like any tweaks! Would you like a chocolate or coffee variation? âđŤ
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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Vibrant Skin Detox Juice: The Key to Glowing, Clear Skin
VIBRANT SKIN DETOX JUICE: THE KEY TO GLOWING, CLEAR SKIN
9 / APRIL / 2025
SHEREE'S HEALTH DIARIES
Did you know that glowing, clear skin starts with your liver health?
Yes, your liver plays a crucial role in the appearance of your skin, and itâs not just about alcohol consumption. The liver is responsible for detoxifying the body, filtering out impurities, and keeping everything in balance. When your liver is functioning well, your skin reflects that â with a natural glow and fewer breakouts.
So, how can you support your liver to get your skin looking its best? One easy way is by incorporating liver-loving ingredients into your diet. One of my favourite ways to do this is by making a delicious, nutrient-packed juice thatâs both hydrating and detoxifying.
Why This Juice Works Wonders for Your Skin: packed with powerful ingredients, this juice nourishes your liver while giving your skin a boost.
HEREâS A BREAKDOWN OF WHY THESE INGREDIENTS ARE SO BENEFICIAL
- Beetroot
Beetroot is more than just a colourful veggie â itâs a detoxifying powerhouse. Rich in antioxidants and nitrates, beetroot helps increase blood circulation and oxygen flow to the skin, giving it a natural, radiant glow. It also supports liver detoxification by helping break down toxins, which is essential for clear skin. When your liver is functioning optimally, it can effectively filter out impurities, reducing acne and dullness. - Carrot
Carrots are packed with beta-carotene, which the body converts to vitamin A â a key nutrient for skin regeneration. Carrots help regulate oil production, preventing clogged pores and acne. Theyâre also great for liver health, as they assist in reducing fat and toxins in the liver, ensuring that your body can detoxify properly and your skin stays clear and healthy. - Apple
An apple a day isnât just for your overall health â itâs also great for your skin. Apples are loaded with antioxidants, particularly vitamin C, which is essential for collagen production. Collagen keeps your skin firm and youthful. Apples also contain pectin, a type of fibre that aids in liver detoxification by flushing out toxins, benefiting both your liver and your skin. - Ginger
Known for its anti-inflammatory properties, ginger helps reduce skin redness and irritation, promoting an even complexion. It also supports liver function by stimulating digestion, helping the liver metabolise toxins, and preventing them from showing up on your skin as acne, eczema, or other skin issues. - Celery
Celery is full of water and electrolytes, making it an excellent hydrating ingredient for your skin. Its natural diuretic properties support liver function by helping flush out toxins. By relieving the burden on your liver, celery helps keep your skin clear, free from breakouts and inflammation.
VIBRANT SKIN DETOX JUICE:
Ready to give your liver and skin some love? Hereâs how to make this simple, nourishing juice:
Ingredients:
- 1 medium beetroot, peeled
- 2 medium carrots, peeled
- 1 apple, cored
- 1-inch piece of fresh ginger
- 2 celery stalks
Instructions:
- Wash and prep all your ingredients.
- Run the beetroot, carrots, apple, ginger, and celery through a juicer.
- Pour into a glass and enjoy immediately for maximum nutritional benefits.
This refreshing juice is not only delicious but also an effective way to support liver detoxification and give your skin the glow it deserves. Drink it regularly to nourish your body from the inside out, helping your liver work efficiently and your skin stay clear, radiant, and beautiful.
Here's to vibrant skin and a happy, healthy liver! â¨
Enjoy your Vibrant Skin Detox Juice as part of your daily routine to support your liver and unlock the glowing, clear skin youâve always wanted!
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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Galantines Mocktails Your Body Will Love You For
GALANTINES MOCKTAILS YOUR BODY WILL LOVE YOU FOR
12 / FEBRUARY / 2025
SHEREE'S HEALTH DIARIES
3 Holistically Healthy Mocktails for a cute, self-love-inspired Galentine's Day:
1. "Berry Sweet on Myself" Kefir Soda
Ingredients:
-Â 1 cup @thewildfermentary berry blush kefir soda
-Â 1 shot of @thewildfermentary stress relief kefir shot
-Â 1/4 cup fresh/frozen mixed berries (blueberries, raspberries, blackberries)
-Â Juice of 1/2 lemon
-Â Ice cubes
-Â Sparkling water (optional, for dilution)
-Â Fresh mint sprigs, for garnish
Method:
- Muddle the fresh berries and lemon juice in a glass until juicy.
- Add ice cubes and pour the berry kefir shot + soda over the top.
- If desired, add a splash of sparkling water for extra fizz.
- Garnish with mint sprigs and a few whole berries.
Packed with probiotics for gut health, calming adaptogens and antioxidants for glowing skinâperfect for a self-love glow-up.
2. "Glow Up Grapefruit Spritz"
Ingredients:
-Â 1/2 cup fresh pink grapefruit juice (unsweetened)
-Â 1/4 cup unsweetened pomegranate juice
-Â 1/2 tsp vanilla extract
-Â Ice cubes
-Â Sparkling water
-Â Grapefruit wedge and pomegranate seeds, for garnish
Method:
- Combine the grapefruit juice, pomegranate juice, and vanilla extract in a shaker with ice. Shake well.
- Pour into a glass filled with ice cubes and top with sparkling water.
- Garnish with a grapefruit wedge and a sprinkle of pomegranate seeds.
High in vitamin C and polyphenols, this spritz supports skin health, boosts collagen, and adds a festive flair.
3. "Coconut Lime Love Tonic"
Ingredients:
-Â 1/2 cup chilled coconut water (unsweetened)
-Â Juice of 1 lime
-Â 3 slices of fresh cucumber
-Â 1-2 basil leaves
-Â Ice cubes
-Â Sparkling water
-Â Lime wedge and cucumber ribbon, for garnish
Method:
- In a glass, gently muddle the cucumber slices and basil leaves to release their flavors.
- Add the coconut water and lime juice, then stir well.
- Fill the glass with ice and top with sparkling water.
- Garnish with a lime wedge and a cucumber ribbon.
Coconut water provides electrolytes for hydration, and basil is calming for the nervous systemâa perfect sip for relaxation and self-care.
Which one speaks to your inner Galentine? đĽđ
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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Coconut Flour Banana Bread Recipe
COCONUT FLOUR BANANA BREAD
29 / JANUARY / 2025
SHEREE'S HEALTH DIARIES
Cook Time: 45 minutes
Prep Time: 15 minutes
Servings: 8 slices
INGREDIENTS
-Â 1 cup coconut flour
-Â 3 ripe bananas, mashed
-Â 4 eggs
-Â 1/4 cup coconut oil, melted
METHOD
- Preheat your oven to 350°F (175°C) and grease a loaf pan.
- In a bowl, mix coconut flour, mashed bananas, eggs, and melted coconut oil until smooth.
- Pour the batter into the loaf pan.
- Bake for 45 minutes or until a toothpick inserted into the centre comes out clean.
- Allow the banana bread to cool before slicing 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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Breakfast Burrito Bowl Recipe
BREAKFAST BURRITO BOWL RECIPE
8 / JANUARY / 2025
SHEREE'S HEALTH DIARIES
Prep Time: 15 mins
Cook Time: 15 mins
Servings: 2
INGREDIENTS
-Â 4 eggs, scrambled
-Â 200g chorizo, sliced
-Â 1 avocado, diced
-Â 1 cup black beans, cooked
-Â 1 cup cooked quinoa
-Â Salsa and sour cream for topping
METHOD
- Dice the avocado and set it aside.
- If your black beans and quinoa arenât already cooked, start by cooking them according to package directions. Drain and rinse the beans if using canned ones, and fluff the quinoa once itâs done cooking.
- Heat a skillet over medium heat. Once hot, add the sliced chorizo.
- Cook for about 5-7 minutes, stirring occasionally, until the chorizo is crispy and browned on the edges. Remove the chorizo from the pan and set aside, leaving some of the flavorful oil in the pan.
- In the same skillet with the leftover oil from the chorizo, add the cooked black beans.
- Stir and cook for 2-3 minutes, just until warmed through. Season with a pinch of salt if desired. Remove from heat and set aside.
- In a separate non-stick skillet, heat a small amount of butter or oil over medium heat. Crack the eggs into a bowl, whisk them together until smooth, and then pour them into the skillet. Cook, stirring frequently, until the eggs are just set but still soft and fluffy. Season with salt and pepper to taste.
- Divide the cooked quinoa evenly between two bowls. Top each bowl with scrambled eggs, crispy chorizo, warmed black beans, and diced avocado.
- Add your favorite salsa on top of the bowl, adjusting the amount to your taste.
- Finish with a dollop of sour cream to bring it all together.
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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Hormone-Balancing Spiced Gingerbread Smoothie Bowl Recipe
HORMONE-BALANCING SPICED GINGERBREAD SMOOTHIE BOWL RECIPE
25 / DECEMBER / 2024
SHEREE'S HEALTH DIARIES
As the holidays roll in, it's easy to get swept up in indulgent treats that can throw our hormones out of balance, leading to breakouts, energy crashes, and stress.
But what if you could indulge in something festive and nourishing? My Hormone-Balancing Spiced Gingerbread Smoothie Bowl is packed with seasonal flavours like cinnamon and ginger, which naturally stabilise blood sugar and reduce inflammationâkey factors in maintaining balanced hormones and glowing skin.
The maca powder helps support adrenal health, reducing stress and balancing cortisol levels, while omega-3-rich flaxseeds and walnuts promote healthy skin by fighting inflammation and supporting hormone production. With healthy fats from almond butter and no refined sugar, this bowl not only satisfies your holiday cravings but also keeps your energy and skin radiant through the season. đâ¨
Try it below (and be sure to tag @shereehannahwellness if you get creative on socials).
Servings: 1-2 people (depending on portion size)
Prep Time: 10 minutes
INGREDIENTS
-Â 1 frozen banana (adds natural sweetness and creaminess)
- ½ cup unsweetened almond milk (or other plant-based milk of choice)
-Â 1 tbsp almond butter (healthy fats to support hormone balance)
-Â 1 tbsp ground flaxseeds or 1 tbsp chia seeds (rich in omega-3s for hormone support)
- ½ tsp maca powder (helps balance cortisol and support energy levels)
-Â 1 tsp ground cinnamon (stabilises blood sugar)
- ½ tsp ground ginger (anti-inflammatory and great for digestion)
-Â Âź tsp ground nutmeg (adds a warm, festive flavour)
-Â 1 tbsp protein powder (optional, for an extra boost of plant-based protein)
-Â Ice cubes (optional, for a thicker consistency)
Toppings:
-Â Handful of crushed walnuts
-Â Sliced banana or pear slices
-Â Pomegranate seeds
-Â Coconut flakes
-Â Drizzle of almond butter
METHOD
- In a blender, add the frozen banana, almond milk, almond butter, flaxseeds, maca powder, cinnamon, ginger, nutmeg, and protein powder (if using). Blend until smooth and creamy. If you'd like a thicker texture, add ice cubes.
- Pour the smoothie into a bowl.
- Decorate with your toppingsâcrushed walnuts, banana slices, pomegranate seeds, coconut flakes, and an almond butter drizzle.
- Dive into this festive, hormone-balancing treat that nourishes your body while embracing the holiday season!
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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Christmas Cookie Recipe
CHRISTMAS CANDY CANE COOKIE RECIPE
11 / DECEMBER / 2024
SHEREE'S HEALTH DIARIES
HAPPY HOLIDAYS!! đ These cookies are the perfect blend of indulgence and nourishment. Whether youâre craving a festive treat or a healthy arvo snack, these thumbprints will hit the spotâwithout any sugar crash! Enjoy!
Servings: 24 cookies (depending on the size of the dough balls you roll)
Prep Time: 20 minutes
Chilling Time: 1 hour (optional but recommended for easier handling)
Baking Time: 10-12 minutes
Cooling Time: 15-20 minutes
INGREDIENTS
For the cookies:
- 1 cup gluten-free all-purpose flour
- Âź cup cocoa/cacao powder (unsweetened)
- Âź cup protein powder (plant-based, collagen, or bone broth protein - I love @mitchells.nz)
- ½ tsp baking soda
- Âź tsp salt
- ½ cup softened coconut oil or butter
- 1 large egg
- 1 tsp vanilla extract
- Âź tsp peppermint extract
- 1-2 tsp monk fruit extract or stevia (to taste)
For the filling:
- ½ cup unsweetened dark chocolate chips (sugar-free for keto)
- 1 tbsp coconut cream (or heavy cream)
- Optional: Crushed sugar-free peppermint candies for garnish
METHOD
Prepare the Dough:
- Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
- In a medium bowl, whisk together the gluten-free flour, cocoa powder, protein powder, baking soda, and salt.
- In a separate bowl, beat the softened coconut oil (or butter) until smooth.
- Add the egg, vanilla extract, peppermint extract, and monk fruit or stevia to the wet mixture. Adjust sweetness to taste, as these sweeteners can vary in intensity.
- Gradually incorporate the dry ingredients into the wet mixture until a soft dough forms. If the dough feels too dry, add 1-2 teaspoons of water or almond milk.
Shape and Bake:
- Roll the dough into 1-inch balls and place them on the prepared baking sheet, spaced about 2 inches apart.
- Use your thumb or the back of a spoon to create a small indentation in the centre of each cookie. Or use a cute little cookie mould for extra Christmas vibes.
- Bake for 10-12 minutes, until the cookies are just set and firm to the touch.
- Let the cookies cool completely on the baking sheet before adding the filling.
Make the Filling:
- In a small saucepan, melt the dark chocolate chips with the coconut cream (or heavy cream) over low heat, stirring continuously until smooth and glossy.
Fill + Decorate:
- Spoon the melted chocolate into the indentations of the cooled cookies.
- If desired, sprinkle crushed sugar-free peppermint candies on top while the chocolate is still warm.
- Allow the cookies to set at room temperature or chill them in the fridge for 10-15 minutes until the chocolate is firm.
Store the cookies in an airtight container for up to 5 days, or freeze them to enjoy later.
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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3 Healthy Mocktail Recipes For The Festive Season
3 HEALTHY MOCKTAIL RECIPES FOR THE FESTIVE SEASON
27 / NOVEMBER / 2024
SHEREE'S HEALTH DIARIES
Want a non-alcoholic alternative this festive season? Show your hormones and gut health some love with these healthier alternatives to your traditional cocktails without missing out on the festive fun!
3 HEALTHY MOCKTAIL RECIPES
Christmas Cranberry Ginger Fizz
Support bloating + liver detoxification throughout the holiday season with this delicious low sugar mocktail
Servings: 1-2
Prep Time: 5 minutes
Ingredients:
-Â 2 tbsp. unsweetened cranberry juice
-Â 1 tsp. freshly squeezed lime juice
-Â 1 tsp grated ginger (optional if using the ginger kefir)
-Â sparkling water or @thewildfermentary ginger kefir soda
-Â fresh cranberries and lime slices for garnish
-Â ice
Method:
1. In a shaker, mix the cranberry juice and lime juice
2. Fill a glass with ice and pour the mixture over.
3. Top with sparkling water.
4. Garnish with fresh cranberries and lime slices for a festive touch!
Apple Cinnamon Sparkler
A cosy and festive mocktail combining the warmth of cinnamon with crisp apple flavour.
Servings: 1-2
Prep Time: 5 minutes
Ingredients:
-Â 1 cup fresh apple juice (unsweetened)
-Â 1 tbsp. freshly squeezed lemon juice
-Â 1/2 tsp ground cinnamon
-Â sparkling water or club soda
-Â apple slices for garnish
-Â cinnamon sticks for garnish
-Â ice
Method:
1. In a shaker, mix the apple juice, lemon juice, and ground cinnamon.
2. Fill a glass with ice and pour the mixture over.
3. Top with sparkling water.
4. Garnish with fresh apple slices and a cinnamon stick for a festive presentation.
Almond Bliss Mocktail
This mocktail has the rich, creamy texture of Baileyâs but is non-alcoholic and dairy-free!
Servings: 1
Prep Time: 5 minutes
Ingredients:
-Â 1 cup unsweetened almond milk (or oat milk for extra creaminess)
-Â 2 tbsp coconut cream
-Â 1 tsp vanilla extract
-Â 1 tsp. instant coffee/1 x espresso shot (optional, for a rich flavour)
-Â 1-2 tsp. maple syrup or honey (to taste)
-Â pinch of cacao powder or cinnamon (for garnish)
-Â ice
Method:
1. In a shaker or blender, combine almond milk, coconut cream, vanilla extract, coffee (if using), and sweetener.
2. Blend or shake well until creamy and smooth.
3. Fill a glass with ice and pour the mixture over.
4. Sprinkle it with cacao powder or cinnamon for garnish.
Enjoy! And as always, be sure to tag @shereehannahwellness if you make any of these and post on your socials!
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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Simple Changes To Make Your Smoothie Bowl Hormone Friendly
SIMPLE CHANGES TO MAKE YOUR SMOOTHIE BOWL HORMONE-FRIENDLY
20 / NOVEMBER / 2024
SHEREE'S HEALTH DIARIES
Smoothie bowls are my absolute favourite⌠it doesnât matter if it is summer or winter, the texture, taste and toppings make it such a yummy meal and easy go to when I am out and about (to be honest, I very rarely make them at home)
Itâs probably because they remind me of ice cream (one of my favourite foods⌠yes, even as a holistic nutritionist, I will happily admit I am a sucker for ice cream all year round!
However, whilst I wouldnât encourage ice cream for breakfast on a regular basis, if you were to want a smoothie bowl as a meal, here are some simple changes you can make to one you order out.
SIMPLE CHANGES YOU CAN MAKE
1. Add protein
Smoothie bowls tend to be higher in carbohydrates with fruit being their base, if we want balanced hormones, we need stable blood sugars. Adding a protein powder helps slow down the blood sugar spike from the fruit keeping us fuller for longer and our hormones happier
*side note: for some weird reason some places think of the protein as a topping and donât actually mix it in đ¤Śââď¸ whilst this is something I will never understand and not something they do at Bowl & Arrow, I do recommend specifying that they mix the protein in when you add it to your order.
2. Swap the toppings
It may look aesthetically pleasing to put a bunch of fruit on the top, but again we arenât doing our blood sugars any favours.
Swap the toppings for more fat rich options, we need fats to actually make our hormones, think peanut butter, nuts, seeds or coconut yoghurt.
3. Time it right
If you typically have smoothie bowls for breakfast try fitting in a short walk or even using it as a pre-workout meal before training. This will allow your body to utilise the glucose as fuel and also support your insulin sensitivity. Alternatively itâs also great as a post-workout meal too.
Enjoy!
Whether you are making a smoothie bowl at home, or buying one from my personal fave @bowl.and.arrow always be present with your food and never be afraid to get creative!
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!