healthy – Page 4 – Sheree Hannah Wellness

Super Simple Prawn Salad Recipe

SUPER SIMPLE PRAWN SALAD RECIPE - A 5 MINUTE MEAL

09 / FEBRUARY / 2022

SHEREE'S HEALTH DIARIES

Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 5 - 10 minutes
Yields: 1 serving

This recipe got a lot of love on Instagram, so here I am sharing it!

I am such a fan of quick simple meals, especially when you are low on time and still want to eat clean, healthy foods! This one literally took me 5 minutes, and I hope you love it as much as I do! Enjoy!

INGREDIENTS

- 100g raw, deveined and peeled
- 8 baby carrots
- 1 large handful of mesclun salad greens
- 6 cherry tomatoes halved
- 3 mini capsicums
- 1 tbsp. slivered almonds
- ½ quick cup of brown rice/quinoa
- 1 tsp. kelp salt
- 1 tsp. all purpose seasoning

Dressing: 1 tbsp. lemon juice + 1 tbsp. olive oil + 1 tbsp. apple cider vinegar or 1 tbsp. balsamic vinegar

METHOD

Put the fry pan on medium heat with a little drizzle or spray of olive oil.
Whilst you are waiting for the pan to heat, gather all the ingredients, and chopping board.
Once the pan is heated, toss in the prawns and all purpose seasoning, allowing them to cook for around 3 minutes
Whilst the prawns are cooking, add the quick cup of rice to the microwave and heat as directed
Chop the veggies as directed and add to the bowl with the mesclun salad leaves at the bottom
Turn the pan off heat, add the rice to the pan and stir the prawns through before adding these to the salad
Top with slivered almonds and kelp salt, drizzle with salad dressing or 1 tbsp. balsamic vinegar

Dressing:
For the salad dressing either blitz it all for 30 seconds in a blender or pop all the ingredients into a protein shaker and shake vigorously for 2 - 3 minutes (I had this pre-prepared).

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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The 3 Key Ways To Know If You Are Ovulating

THE 3 KEY WAYS TO KNOW IF YOU ARE OVULATING!

02 / FEBRUARY / 2022

SHEREE'S HEALTH DIARIES

First off, let me start by saying the OVULATION isn’t just about falling pregnant, it plays a massive role in our overall health! In fact, it is the MAIN EVENT of your cycle… NOT your period!

Ovulation is essential to having healthy, well-balanced hormones in women during their menstrual years. It occurs between day 13 - 21 of your cycle and only happens for ONE day.

Fortunately the ovulatory phase is anywhere from 3 - 4 days, so you do get the beautiful benefits during that time too… and of course a much happier, healthier second half of your cycle, as ovulation plays a key role in producing other key hormones such as progesterone and estradiol (main form of estrogen).

Ovulation is not simply the time you are the most fertile, nor is it just about the release of an egg, although this is extremely significant, when it comes to our health we want to ovulate for a number of other reasons too…

The first sign that a women may have a health problem is anovulatory cycles (missing ovulation) and/or irregular periods, and can be indicative of an underlying issue with our metabolic health, adrenals, pituitary gland, thyroid, endocrine system, ovares or hypothalamus.

THAT’S A LOT… RIGHT?!

In fact, without ovulation, it’s not even considered a REAL period! BTW… You will not ovulate if you are on the pill (or many other hormonal contraceptives).

So, let’s get to it, and make sure you are in fact ovulating!

SIGNS YOU ARE OVULATING

1. Cervical Mucus

This is an important sign and put first because it actually tells you a lot of information. Our cervical mucus changes in the lead up to your Big ‘O’ (ovulation) and tends to go whiter, thicker, creamier, stickier and form an egg white type consistency.

Now, this doesn’t look the same for everyone, but if it is happening a few days before you are due for ovulation (~day 14), then it is a really good sign! The most important thing is to look at the pattern for your normal. It is also important to note down when this happens, as you can get a second wave of this mucus, but it isn’t a second ovulation. Which is why we need step two if you want to track properly!

2. Basal Body Temperature

This is a great indicator for whether you have ovulated or not… if you are using this for contraceptive purposes, then just relying on your body temp alone is not going to help, because your temperature rises AFTER ovulation.

If there is no rise, then you most likely didn’t ovulate. However, we are not looking for a massive spike in ovulation, it can be as little as 2/10ths of an increase, for example going from 97.4°F/36.4°C and 97.6°F/36.6°C and it should stay elevated for the remainder of that cycle.

Key thing here is to track at the same time every morning for the most accurate reading, with an oral thermometer.

3. Cervical Position

Now this final one can vary depending whether or not you have had children. If not then your cervix will be closed after ovulation, however if you have had children it will never fully close.

When you are ovulating, your cervix will be softer, open and higher… your body is trying to make it as easy to conceive as possible, so it makes sense right!

And if you aren’t quite comfortable with checking your cervix position, here are a few other signs you might be ovulating: increased sex drive, confidence, strength, energy and motivation. Glowing skin and fuller lips can also happen around ovulation…

Remember your body’s goal every month is to conceive whether you want it to or not so it is doing all it can to make you more attractive to a mate!

READY TO BALANCE YOUR HORMONES?

So there you have it, 3 key ways to tell if you are ovulating! Did you find this helpful? Please share with me in the comments below!

Also… If you are worried you might not be ovulating and want to get your cycle back in sync my 12-week signature program Reclaim Your Radiance will help you balance your hormones and get you ovulating regularly! Click here to apply!

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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Liver Loving Salad Recipe

LIVER LOVING SALAD RECIPE

19 / JANUARY / 2022

SHEREE'S HEALTH DIARIES

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Yields: 1 serving

As the silly season winds down, it is likely our liver needs a little more love than normal, which is why this liver loving salad is not only super tasty, but nutritious for the organ that does so much for you every single day!

Filled with foods to support the liver detoxification pathways, not to mention it is straight out of the Reclaim Your Radiance recipe book! Yum!

INGREDIENTS

100g free range chicken
½ cup beetroot (diced)
1 large bunch kale
1 medium carrot (grated)
¼ cucumber sliced into half-moons
4 – 5 chopped walnuts
2 tbsp. pumpkin seeds
1 tbsp. coconut oil
Dressing: 1 tbsp. lemon juice + 1 tbsp. olive oil + 1 tbsp. apple cider vinegar.

METHOD

Add all dressing ingredients into a cup and mix together until combined. Set to the side.
Preheat the oven to 180 degrees Celsius and line an oven tray with baking paper. Add chicken and cut carrots to the tray, drizzle with olive oil, season with salt and pepper. Pop the tray into the oven for 15-20 minute, until chicken and carrots are cooked.
In a medium-sized saucepan, melt coconut oil over medium heat. Add chopped kale to the pan and stir-fry for 2 - 3 minutes until lightly cooked and softened.
In a large bowl, place the kale, add chopped cucumber, fresh beetroot, grated carrot, and chicken.
For the salad dressing either blitz it all for 30 seconds in a blender or pop all the ingredients into a protein shaker and shake vigorously for 2 - 3 minutes.
Drizzle the dressing over the salad, season with salt and pepper 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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Why New Years Resolutions Are A Waste Of Time

NEW YEAR, NEW ME?! WHY NEW YEAR'S RESOLUTIONS ARE BS!

12 / JANUARY / 2022

SHEREE HEALTH DIARIES

Yup! I will be the first to say it… New Year's Resolutions are absolute BS! The whole idea and construct around having to make the New Year the time for big changes really isn’t something I agree with!

Before I explain, just check in! Did you make a resolution this year? Or last year? How is that going? Honestly?

WHY I AM NOT A FAN...

Now don’t get me wrong, I am a MASSIVE fan of having goals! This is not to be confused with goal setting at all!

My issue with New Year’s Resolutions is that they often come from a place of fear, or resentment towards oneself or our actions. They come desiring change from a place of pain rather than changing with positive motives and incentives.

Take one of the most common ones I see for example, the inner dialogue tends to go a little something like this:

New Years Eve:

“Ewww… I hate my body, look at these rolls, I wish I could look different, why can’t I lose weight. Next year, I am going to change, I am going to join a gym, I am going to stick to my diet for good etc…”

Then what happens? Maybe you join the gym? Maybe you even go consistently for a few weeks, and stick to that ‘diet’, maybe you are giving it your all? But, the changes aren’t as quick as you hoped, or you are exhausted from giving it 100% and you really aren’t enjoying yourself, you burn yourself out, get sick of the diet and then give up in a month's time because you couldn’t keep up with your initial expectations.

What I see happen, year after year, is that we set ourselves up for failure. Then when we hit said failure (cue voice in head - ‘see I told you, you can’t do this’), we end up putting ourselves down and not making any real progress at all.

With New Year’s Resolutions, they are normally formed as punishment for us not being where we want to be in life and then when we fail, it further confirms that belief.

This is why I don’t like New Year’s Resolutions! Whilst there is always room to grow and improve, the idea of having to become a ‘New You’ is often a massive expectation to live up to.

And… will power and motivation can only last so long! It comes down to creating a long term, sustainable change! One that is HEALTHY and can be done in small strategic steps so that you form habits that actually change your life.

WHAT I RECOMMEND INSTEAD

So often, we go at something all guns blazing and end up worse off than when we started because we involve restrictions or implement an all or nothing approach!

This mentality is something I work so hard on helping my clients break-free of, because in the long run it is not going to serve you!

If you want to lose weight, get fit or be more active, eat healthier or just feel better in your own skin then start with something that you can commit to… it might be signing up at the gym, but instead of going every day at 100%, you do 3 days a week and start off with 20 - 30 minute workouts.

Or if it’s eating healthy, maybe it’s making one swap at a time, it doesn’t have to mean your whole pantry is cleaned out January 1st!

If you want to make long term change you need to understand your WHY, your VISION, and formulate a PLAN on how to get there, and often you need some HELP - either support from a coach or a community to evoke this change to be long-term.

You also need to work on the mindset, what are the common BLOCKS that prevent you from stepping into this best version of yourself? What has stopped you taking action in the past? What level of commitment can you actually commit to now?

When you are coming from this place with making change, it becomes a lot more doable, realistic and way more FUN!!

Any goal that you want, is worth going after! Sometimes it is just the method that needs tweaking! You don’t need to become a new YOU, but you can improve and grow your already amazing self!

But that’s just my two cents! I would love to know your thoughts, share with me in the comments below!

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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4 Easy Tips To Working Out This Silly Season

4 SIMPLE STEPS TO WORKING OUT THIS SILLY SEASON

22 / DECEMBER / 2021

SHEREE'S HEALTH DIARIES

It’s that time of year again, and before we know it our bellies are stuffed, the weight is back on, and all our hard work feels like it has been undone!

How many times have you focused on your health all year only to throw it out the window the minute Christmas and the festive season rolls around? Then spend the rest of the next year trying to get your health back!

We all know by now, it’s very easy to lose focus and motivation around the holidays, and why wouldn’t you! More excuses to drink, more yummy foods come out, more socialising… It's literally a recipe for disaster.

But what if it didn’t have to be?

I am a strong believer in moderation and balance! Let’s focus on supporting your system through the holiday period so that you don’t end up worse off than where you started!

HERE ARE MY TOP 4 TIPS BELOW!

1. Easy Portable Workout Equipment

Our bodies were made to move, and movement helps with everything, from your sleep, to digestion, hormone health and weight! It doesn’t have to be going to the gym everyday either!

This can be resistance bands, dumbbells or just a yoga mat, you don’t need much to get a sweat on. Just focus on keeping your heart rate up and challenging your body in a way that feels fun!

Over the break, why not try to get outdoors more if you can, go swimming, for long walks on the beach or out in nature, play sports with family and friends, get a paddleboard, or head to your local yoga studio. If you’re stuck at home, try doing things online!

2. Start Your Day with Movement

Get the endorphins flowing first thing, so often we become stressed if we delay it during the day and then plans change and the exercise doesn’t end up happening.

So instead, get up, get moving and make it part of your morning routine so you don’t have to fret if you decide to stay at the beach longer than you planned!

The easiest way for me to get in my exercise over the holiday period is by getting up and going for a nice long walk, then if I happen to go swimming or play some games with friends or family later it is a bonus.

3. Get Your Family or Friends Involved + Add Music

Workouts are better together, rope in those family members or friends for some extra bonding! A family that sweats together stays together… isn’t that how the saying goes.

Make it fun, explore a new walk somewhere, or get out the paddle boards, or snowboards depending on where you are in the world! Enjoy the variety of exercise you can do whilst on break!

Not to mention add in some music to bring a different vibe to your exercise, or be present to the beautiful sounds you may be surrounded by if you are in nature! Use it as a motivator!

4. Give Yourself Permission to Rest

Allow yourself time off, if exercising whilst you are on holiday feels about as exciting as picking all the seeds out of a strawberry (there’s around 200 seeds per berry btw) then DON’T DO IT!

What’s most important is that you give yourself grace! You don’t need to be working out everyday, just encourage gentle movement so that you don’t feel slumpy or yucky (especially after too many wines)!

Tbh I actually hate training whilst I’m on holiday, so give yourself full permission to slow down, rest, and recharge so you have more energy to get back at it when you’re ready!

I’ll just be going for walks, swims and things that light me up… having fun! I wish the same for you!

Have a beautiful holiday season with your loved ones! Thank you for being here, I appreciate you and look forward to continuing to support you in 2022!

With Love and Merry Christmas,
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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10 Lessons From 2021

MY 10 BIGGEST LESSONS FROM 2021

15 / DECEMBER / 2021

SHEREE'S HEALTH DIARIES

After 2020… It became very clear that 2021 did NOT understand the assignment!

All joking aside, what a whirlwind this year has been, here in New Zealand I have been overwhelmed with the changes that have been going on, and am pleased to say finally out of an almost 4 month lockdown period!

I know it hasn’t been easy on the rest of the world this year either, so my heart goes out to all of you. Your feelings are valid, and it is okay if you feel overwhelmed, exhausted or just want to hide until all of this is over… I see you, and just know, you’ve got this!

One of my favourite things to do at the end of the year (I have even set it for my clients as homework this year), is to write down your own 10 lessons of 2021!

It is so easy for us to see all of the ‘crap’ we have gone through as exactly that, but I invite you to get curious and see how life is serving and supporting you through all of this turmoil. I also invite you to write down all of your wins this year, big and small, because you are worth celebrating!

Remember… Whatever lessons you have learnt this year, meet them with love and grace, and know inevitably, they are all serving you and your highest good!

MY 10 LESSONS:

#1: HAVE FAITH

My word of the year this year was FAITH, and like the Universe loves to do… it truly put me in positions where my faith was tested! But, as I have also learnt, life is always happening for you.

When I say faith, it was learning to have faith in something greater than me. I have never grown up practicing a religion, nor do I believe there is a right or wrong way to practice faith.

So for me, it was learning to trust that I am truly supported in all that I do, and that no matter the ups and downs I am always held by a greater force. I refer to it as The Universe or Source, for others it might be God.

Whatever you decide to call it, the essence in my opinion remains the same and has been what has gotten me through one of the toughest years yet, and I am so truly grateful for the gift of this lesson, and will continue to have faith in myself, the support around me and the Universe as I navigate my future years.

#2: YOU ARE WORTHY SIMPLY BECAUSE YOU EXIST

I’m not going to lie, this one is still a work in progress, but man, did I have some breakthroughs this year!!

Knowing my core wound or story is that “I’m not enough”, I had never truly realised that the reason I keep myself to such a tight schedule, so busy and always filling up my days with to-do lists was to inevitably avoid feeling this not enoughness.

My worth for goodness knows how long, was attached to how much I was DO-ING, rather than being loved and worthy for simply BE-ING!

This blew my mind, and is still something I have to remind myself on the daily. That no matter my level of productivity, I am enough simply because I exist. No emails, content, coaching, etc could ever change that.

#3: GIVE YOURSELF PERMISSION… GUILT FREE!

Truly… this is something I have seen my clients struggle with so much this year and one of the things I have been thanked the most for; helping people give themselves permission.

Permission to eat the treat guilt free, to rest guilt free, to want more from themselves, bodies or lives… GUILT FREE!

I cannot tell you how long I struggled with the idea that the permission had to come from an external source - coach, partner, parent. And yet I hate the feeling of being controlled? Makes no sense right, yet here I was giving my power away day after day.

It wasn’t their fault, I just wasn’t clear enough in my boundaries internally, energetically and professionally. As soon as I gave myself permission to stop, not reply, or slow down… things dramatically shifted in my health and my happiness.

There is a difference between clear communication and being powerless!

#4: CELEBRATE MORE!

If there is ONE thing I wish women would do more… CELEBRATE THEMSELVES!! And no, I don’t mean go out and drink more wine (although if you want to, do it)!

I mean look back on your week, month, day OFTEN and see how much you have accomplished, not just physically… mentally, emotionally and spiritually!

We are so quick to support our friends, or sometimes we get a competitive streak and drop into comparison and that removes the feeling of celebrating other women, but this needs to SHIFT!!

You, your friends, your family, the strangers that we feel like we know on the internet, all need to be celebrated for the amazing things they are doing, no matter how big or small! Keep a list of your wins close by and add to it often to remind yourself of how amazing you are doing!

Forget cancel culture. Let’s create a celebrate culture! Where we lift each other up, help one another be seen, because DAMN! It not only feels good, but what you celebrate in others you also call forward in yourself!

#5: PRACTICE FORGIVENESS

It has been a year full of judgements, towards others, towards ourselves, making us question our decisions, our beliefs and where we stand on things, and if we are making the right choices.

The hardest thing when you judge yourself, is that you really can’t see clearly. If you are looking for answers, you just pull yourself down into a lower frequency when you are being judgemental.

It doesn’t matter if it is of others or yourself, it is a toxic practice, one that I am practicing letting go of.

Now the opposite of judgement is forgiveness. This doesn’t mean that you just let things slide and people or your mind walk all over you, but you can practice forgiveness, when you are ready to move into a state of acceptance. To remove the weight of beliefs that are holding you back and to free yourself from judgements you have made!

I have learnt this art form deeply in Alyssa Nobriga’s Institute for Coaching Mastery where I studied this year to get my life coaching certification… that is a whole other blog post though!

#6: IT IS OKAY TO FAIL

You remember me mentioning not feeling enough… Yup, well if I wasn’t productive and completing my daily to-do’s then I was a failure, and guess what, I attached that to being not enough too!

In my opinion, something is only really a failure when you stop trying, and this little trooper here NEVER GIVES UP!

Even when times are hard, there is always a way through, and just like when we were baby’s learning to walk, no matter how many times we fell down, we didn’t let that stop us from trying again.

Your failures don’t need to mean anything about you, the best thing you can do is take the lessons from them and see how they are actually working to support you; which ties perfectly into my next lesson…

#7: LIFE IS HAPPENING FOR YOU

To further the lesson of it being okay to fail…

Let me be real with you. I launched something this year and it was THE biggest flop that my business has ever seen. I took it so personally, made it mean so much about me, that I was a failure, no one wanted to work with me, etc…

But the truth was, I was burnt out, exhausted, in the middle of a lockdown and it was actually such a gift that my flop of an idea didn’t end up going ahead because my health would’ve deteriorated.

I have had so many failures in my life, and now I look back and see the lessons, and gifts they have all been. They have been the stepping stones that have supported me along the way.

Without these failures, I wouldn’t have reached the success as they were all valuable opportunities to learn. And whilst you may be in the middle of a lesson now, and it can be hard to see how this is supporting you, know that in time it will make itself clear.

This way we can stop being a victim to our external circumstances and start being the victor!

#8: DANCE LIKE NOONE IS WATCHING

I mean this both literally and figuratively! Dance naked in the bathroom mirror with your top songs of 2021 blasting out! HAVE SOME FREAKIN FUN!

I started back up at dance classes this year, and honestly, it was some of the most fun I have had in years. Being a free spirit, learning something new, being a kid all over again… sometimes getting frustrated for getting it wrong, but always ending up laughing at myself because no-one but me really cared!

But the lesson it truly taught me, was just to show up authentically as myself. Wrong or right dance moves, enjoy the moment, release the stuck energy, and clear your mind of all that is no longer serving you!

You will never get this moment back, make the most of it!

#9: PROTECT YOUR ENERGY

A question to ask yourself as you conclude this year… who or what is draining my energy?

Now I say that with kindness, because it may be hard to realise some of those close to you are actually energy vampires! The people that actually leave you feeling more exhausted than before you saw them.

Or maybe, you realise that some tasks or your work is just not what you want to be doing anymore. Or maybe it is just that you need to get clearer on your boundaries moving into 2022!

Your energy is your number one currency, you don’t want to be trading that freely with anyone or anything. It is important to be there for others, yes! But it is also important to take care of you! After all, you cannot give from an empty cup!

#10: LIVE IN A STATE OF GRATITUDE

Fear cannot exist when you are in a state of gratitude! (Read that again!)

After the last years we have had, it is understandable to be fearful about what is happening or what is going to happen in the future! The number one thing we can do to shift out of that fear is to practice gratitude.

Acknowledge your fears yes, but we don’t need to live in them or dwell on them, instead open your eyes and your mind to all the things around you that you have to be grateful for… the fact you can even read this blog is a gift in itself!

If you feel like your mindset needs a reset, practice gratitude every day, just write 3 things down or say them outloud and notice the internal shift it makes (even the science backs me up on this).

BONUS LESSON

#11: ACTIONS SPEAK LOUDER THAN WORDS

As someone who LOVES hearing words, and speaks my mind and feelings so freely and deeply, I always trusted and listened when people spoke… took their words at face value.

Now I am not saying this is wrong, however I was leading myself blindly, not looking to see if their actions followed, and continued to get myself hurt. Whether this was in relationships or work, I was doing it to myself time and time again.

I also had to take a hard look in the mirror (the mirror of life) and see that I was guilty of doing the same. Often so unintentionally, but still… It helped me see things a lot more clearly and start taking more action that I had before!

So, I don’t issue this as a warning, but more of a reflection, see who in your life you might feel let down by and see if you can communicate that to remedy it if that is what you want, but also look at yourself and how you can improve to follow through with your actions. It helps build trust not only with others, but within yourself!

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I hope that there is something within these lessons that resonates with you, they come from my heart and are expressed with love, vulnerability and truth. I wish you every happiness in the years to come, and may 2022 hold every blessing you could imagine and more!

With love,
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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Christmas Gift Ideas For Healthy People

TOP 5 GIFTS FOR YOUR HEALTH NUT THIS CHRISTMAS!

08 / DECEMBER / 2021

SHEREE'S HEALTH DIARIES

With Christmas, often comes the pressure of getting the perfect gifts! When it comes to health nuts, it can be really hard to figure out what to get them… as the alcohol and chocolates probably aren’t the best fit!

So, to save you some time (and hopefully some stress), I have compiled some creative ideas for your healthy friend or family member that should go down a treat!

I can also confirm these have my seal of approval as both a wellness coach and nutritionist (and someone who loves to be productive)! They also won’t break the budget!

Below are 5 gifts I know the health nut in your life would love to see under the Christmas Tree this year!

GIFT IDEAS

GIFT #1: Brendon Burchard's High Performance Planner

This is THE perfect gift for someone who loves to schedule, be organised and has goals that they are hungry for!

I have been using this planner personally for well over a year now, and cannot recommend it enough! It has daily planning, alongside monthly and weekly reviews to keep the momentum rolling.

The question prompts are super helpful in progressing goals and dreams, as well as supporting habits. The best part is… it only takes about 5 minutes morning and night to fill out and you can start it anytime!

Click to learn more here:
https://www.highperformanceplanner.com/ or if you are looking to purchase try amazon, book depository or the nile

GIFT #2: Frank Green Reusable Bottles/Tupperware

If you’ve got a health nut in your life, chances are they love their meal prep, or are drinking a lot of water on the daily… So why not support their habits as well as their health with plastic free containers and tupperware!

These ceramic drink bottles and containers are super handy to have, support the liver because there are no nasty BPA’s (or any other variety of BP’s), and keep the food/liquid warm or cold! Win win!

Not to mention you can actually get it engraved which makes it that extra bit special! Oh and the colours are fantastic! I got myself a minion keep cup… it is just too cute!

Click here to learn more or purchase:
https://nz.frankgreen.com/collections/reusable-bottles/
https://nz.frankgreen.com/collections/home

GIFT #3: Diffuser and/or Essential Oils

This is something I have only recently gotten into (I know, well behind the times), but this can be an amazing gift, as it just keeps on giving!

Perfumes, candles, lotions etc can all contain endocrine disrupting chemicals; in other words they can mess with your hormones… which is why essential oils and diffusers are so great!

The oils are awesome because you can not only change the scent depending on the mood you are in, but also, to help keep you focused, support your sleep, calm your energy or even energise you before a training session!

I picked my diffuser up from the local kmart (think target, boots etc if you are overseas), or there are amazing companies that specialise in them if you want to go the extra mile! Then you just need to find someone who sells doterra or pop into your local health shop or even beauty salon, they often sell the oils too.

Try these links below for some inspo:
https://www.mightyape.co.nz/product/natural-aroma-essential-oil-diffuser-400ml-lightwood/
https://nz.iherb.com/c/aromatherapy-essential-oils
https://www.kmart.co.nz/category/home-&-living/home-by-category/home-decor/diffusers/500010/

GIFT #4: Colouring Book or Crystals

Despite your health nuts best efforts, I can almost guarantee (much like yourself), they don’t really spend much time resting or slowing down! In fact, ‘treat yourself’ is something they probably struggle with in their vocabulary!

Whilst a massage or pamper session is amazing, you could try something different this year and opt for something to help them unwind on the daily!

Adult colouring in books are amazing for this, and you could partner it with the gift of some colouring pencils. They have been proven to help destress and inspire creativity!

Crystals on the other hand may be a bit ‘woo woo’ for some, but for those that love a little spirituality to support their health, getting a crystal to align with their healing journey or their goals can be a nice touch… in the form of something for their desk or even jewellery.

I have listed my go to links below for both:

Colouring Books:
https://www.bookdepository.com/category/2462/Colouring-Painting-Books
Crystals:
https://luminositycrystals.com/ (feel free to use my discount code here too ‘SHEREE10’

GIFT #5: Coola Organic Sunscreen

Whether it is summer on your side of the world or not for Christmas, sunscreen is a great little gift for a stocking filler!

This is perfect to show you care about their health and that you know they care about what goes into their body! The skin is the largest organ of our body and absorbs everything we put on it…

So organic skincare, sunscreen, make up etc is the way to go in my opinion! Try your local pharmacy or health shop for an organic sunscreen, or try my personal fave - Coola - which can be found at Mooi Skin if you’re local!

Links below to check it out:
https://coola.co.nz/
https://mooiskin.co.nz/collections/coola

BONUS GIFT

My 2 Week Health Bundle!

Now I had to throw in this BONUS pressie idea, because I am a little biased! There is nothing better to me than understanding your body and what is going on with your health!

Which is exactly why I created my ROOT CAUSE QUIZ to help you or your health nut to get to the root of their health and wellness imbalance! Not to mention, at the end of the quiz you have the option to treat yourself to a beautiful bundle to help you HEAL the underlying issue(s). How perfect is that!

Everything to start the healing journey is inside the bundle, a recipe book, guidelines, meal planner and other amazing resources! All for only $37!

Check it out here:
https://shereehannahwellness.com/weight-loss/

Whatever you end up buying your health nut, and however you are spoiled in return, I am wishing you a very healthy, happy and MERRY CHRISTMAS and an incredible NEW YEAR!!

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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Healthy Chicken Nugget Recipe

HEALTHY CHICKEN NUGGET RECIPE

10 / NOVEMBER / 2021

SHEREE'S HEALTH DIARIES

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Yields: 1 serving

Straight out of the Reclaim Your Radiance recipe book, this one is often a client favourite as everyone in the household enjoys it! A yummy twist on a no-so-healthy takeaway… who would’ve thought chicken nuggets could be this nutritious!

INGREDIENTS

- 100g free range chicken tenderloins (organic if possible)
- ½ cup egg whites
- ½ cup almond meal/gluten free oats
- 1 Tbsp. paprika
- 1 Tbsp. all purpose seasoning
- 1 Tbsp. basil
- 1 Tbsp. cumin

METHOD

Cut the chicken up into small same size pieces
Put the almond meal/oats in a bowl and add the seasonings
Put the egg whites in a separate bowl with the seasoning in it and mix
Dip the chicken into the egg white spice mix first, then the almond meal/oats
Coat the chicken well with the almond meal/oats and place on an oven tray with baking paper on it
Fan bake at 150 degrees for 12 - 15 minutes (until chicken is no longer pink)
Serve with a side of kale chips and sweet potato fries to make the meal complete.

As always, if you do make this, be sure to tag me on social media @strengthen.heal.nourish 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

Blueberry Chia Pudding Recipe

BLUEBERRY CHIA PUDDING

27 / OCTOBER / 2021

SHEREE'S HEALTH DIARIES

Prep Time: 10 - 15 minutes
Yields: 1 serving

This high protein, fibre and omega rich chia pudding is a great way to start your morning. Optimal for keeping those blood sugar levels balanced and supports a healthy bowel (and bowel movements).

INGREDIENTS

- 3 tbsp. chia seeds

- ⅔ cup unsweetened coconut milk/almond milk

- 1 scoop vanilla plant protein powder

- 1 tbsp. coconut flakes

- ½ cup blueberries (fresh or frozen)

- 1 tsp. honey (optional)

METHOD

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

As always, if you do make this, be sure to tag me on social media @strengthen.heal.nourish 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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