The Nutrient Your Hormones Need To Thrive!

THE NUTRIENT YOUR HORMONES NEED TO THRIVE!

12 / JUNE / 2024
SHEREE'S HEALTH DIARIES

You need protein for a healthy menstrual cycle... it really is that simple, but this is one of the biggest things I see women get wrong as a holistic hormone coach

Skimping on the protein, especially at breakfast can cause hormonal havoc, driving up the cortisol levels and dysregulating your blood sugar levels. This is also why skipping breakfast altogether also isn’t helpful (I’m looking at you intermittent fasting).

Ideally, you're aiming for at least 1.5g/kg ideal body weight per day at an absolute minimum. Tbh, I actually have my clients on a fair bit more than that, but it is a good starting point.

SO WHY IS PROTEIN SO IMPORTANT FOR OUR HORMONES?

Proteins are the building blocks of life, and when it comes to your menstrual health, they act as key players in maintaining hormonal balance and overall well-being.

Adequate protein intake provides the amino acids necessary for hormone synthesis (making your hormones), helping regulate the delicate dance of estrogen and progesterone throughout your cycle.

This not only aids in a smoother menstrual experience but also contributes to mitigating common issues like irregular periods and hormonal fluctuations.

Furthermore, proteins are your allies in managing energy levels and preventing blood sugar spikes.

Stable blood sugar is a cornerstone of hormonal harmony, promoting a more predictable and comfortable menstrual cycle.

Use any of the examples below as a great foundation for making sure you get at least 30g of protein with your main meals (and yes ladies, I know 5 eggs is a lot! But one egg only has about 6g of protein)

Make protein a centrepiece of your meals, add some leafy greens and the rest tends to sort itself out!

30g of protein looks like 👇🏽
🥚 5 eggs
🍗 100g (3.5 oz) turkey
🍖 100g (3.5 oz) chicken breast
🥩 115g (4 oz) eye fillet steak
🥩 130g (4.5 oz) sirloin steak
🍣 150g (5.3 oz) salmon
🍨 285g (10 oz) greek yoghurt

*free range/organic where possible to minimise the amount of synthetic and added hormones

What is your favourite protein source? Let me know in the comments below.

P.S. Want support in mapping out your meals so you get enough protein every day, click here to chat with me about supporting your hormone health through balanced nutrition and lifestyle!

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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Big Mac Taco Recipe

BIG MAC TACO RECIPE

5 / JUNE / 2024
SHEREE'S HEALTH DIARIES

Prep Time: 10 mins
Cook Time: 15 mins
Servings: 2

TACO RECIPE

Ingredients:

-  400g beef mince
-  1 cup diced iceberg lettuce
-  6 sliced gherkins
-  6 slices of tasty cheese
-  6 soft tortilla tacos
-  Big Mac sauce (refer to the first Big Mac sauce recipe provided below)

Method:

  1. Season the beef mince with salt and pepper, and the roll it into six meatballs and set aside
  2. Preheat a grill pan or skillet over medium-high heat. While the pan is heating up, smash the meatballs onto one of each of the taco shells
  3. Dice up the iceberg lettuce + gherkins thinly, and cut six slices of tasty cheese
  4. Place the taco mince side down on the pan and grill until the mince is cooked all the way through
  5. Flip the taco and allow it to cook slightly and place the slice of cheese on the top allowing it to melt
  6. Remove from the pan and top with gherkins, iceberg lettuce (repeat until all the tacos are cooked)
  7. Top with the big mac sauce (see recipe below)

BIG MAC SAUCE RECIPE

Ingredients:

- 1/2 cup plain Greek yoghurt
- 2 tbsp tomato paste
- 1 tbsp pickle relish
- 1 tsp white vinegar
- 1 tsp onion powder
- 1 tsp garlic powder
- 1/2 tsp smoked paprika
- 1/2 tsp mustard
- Salt and pepper to taste

Method:

  1. In a small mixing bowl, combine the plain Greek yoghurt, tomato paste, pickle relish, white vinegar, onion powder, garlic powder, smoked paprika, and mustard.
  2. Stir the ingredients together until well combined and smooth.
  3. Taste the sauce and season with salt and pepper according to your preference. Adjust the flavours as needed.
  4. Once the sauce is seasoned to your liking, transfer it to a jar or airtight container.
  5. Store the Big Mac sauce in the refrigerator for at least 30 minutes before serving to allow the flavours to meld 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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5 Toxins That Disrupt Hormones

5 SNEAKY TOXINS THAT ARE MESSING WITH YOUR HORMONES

29 / MAY / 2024
SHEREE'S HEALTH DIARIES

These sneaky toxins a.k.a endocrine disruptors appear in our day to day lives that add up significantly over time, overwhelming and overloading our endocrine (hormone) system, liver and detoxification with an increased toxic burden load on the body.

Which is why removing or reducing your exposure to even just one of these can really make an impact on your hormone health, because it is the things you do daily that make the biggest difference and a real game changer for your hormone health whether it to have symptom free periods or to support you through menopause.

HERE ARE THE TOP 5 THAT I RECOMMEND REMOVING/REDUCING:

  1. Plastics (BPA):
    BPA can be found in many plastics like bottles, containers, and can infiltrate food and water.
    Why you should avoid it: BPA imitates estrogen, disrupting the endocrine system and potentially leading to hormonal imbalances. Choose BPA-free plastics, or glass and stainless steel containers.

  2. Fragrances (Phthalates):
    Phthalates are present in cosmetics, perfumes, and personal care products like sunscreens, shampoo and skincare.
    Why you should avoid them: Phthalates can interfere with hormone production and function. Opt for phthalate-free beauty and personal care items.

  3. Non-Stick Cookware (PFOA):
    Perfluorooctanoic Acid (PFOA) can be found in non-stick cookware like Teflon.
    Why you should avoid it: PFOA disrupts the endocrine system, and the surfaces of these pans release toxic fumes when heated. Choose ceramic, cast iron, or stainless steel cookware instead.

  4. Inorganic Fruits + Veggies (Pesticides):
    Pesticides, commonly used in conventional farming, residue on fruits and vegetables can be ingested, and mimic estrogen or testosterone.
    Choose organic produce or wash your veggies with salt, apple cider vinegar and water to reduce exposure to these pesticides.

  5. Receipts (BPS):
    BPS is an alternative to BPA used in thermal paper receipts.
    Why you should avoid it: BPS can be absorbed through the skin and imitate estrogen, disrupting hormone balance.

    Minimise contact with thermal paper receipts and wash hands thoroughly after handling them.

It's not all or nothing when it comes to making these low-tox swaps. Start gradually, and with whatever comes most easily to you.

I'd love to know where you're starting, let me know below!

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 Carbonara Recipe

HEALTHY CARBONARA RECIPE

22 / MAY / 2024
SHEREE'S HEALTH DIARIES

Prep Time: 15 mins
Cook Time: 20 mins
Servings: 4 - 5

INGREDIENTS

-  200g of diced bacon
-  500g of chicken breast
-  2 cups of spinach
-  250g gluten free pasta
-  2 large eggs
-  2 egg yolks
-  ¼ cup parmesan cheese
-  1 tbsp. sea salt
-  ¼ tsp. black pepper
-  1 clove of garlic

METHOD

  1. Start by bringing a large pot of salted water to a boil. Cook the gluten-free pasta according to the package instructions until al dente. Once cooked, drain the pasta and set it aside.
  2. In a large skillet or frying pan, cook the diced bacon over medium heat until it is crispy and golden brown. Use a slotted spoon to transfer the cooked bacon to a plate lined with paper towels to drain excess grease. Set aside.
  3. In the same skillet, add the sliced chicken breast. Cook for 5-6 minutes, or until the chicken is cooked through and no longer pink in the middle. Remove the chicken from the skillet and set it aside.
  4. In a small bowl, whisk together the eggs, egg yolks, grated parmesan cheese, sea salt, and black pepper until well combined. Set aside.
  5. Using the same skillet, add the minced garlic and cook for 1-2 minutes until fragrant.
  6. Add the chopped spinach to the skillet and cook until wilted, about 2-3 minutes.
  7. Return the cooked bacon and chicken to the skillet with the spinach.
  8. Add the cooked gluten-free pasta to the skillet and toss everything together until well combined.
  9. Remove the skillet from the heat and quickly pour the egg and cheese mixture over the pasta, stirring continuously to coat the pasta evenly. The residual heat from the pasta will cook the eggs and create a creamy sauce.
  10. If the sauce is too thick, you can add a splash of pasta cooking water to loosen it up.
  11. Serve the healthy carbonara immediately, garnished with additional grated parmesan cheese and black pepper if desired. Enjoy your delicious and nutritious meal!

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 5 Supplements Every Woman Should Be Taking For Hormone Health

TOP 5 SUPPLEMENTS EVERY WOMAN SHOULD BE TAKING FOR HORMONE HEALTH

1 / MAY / 2024
SHEREE'S HEALTH DIARIES

One of the biggest questions I get when it comes to hormone health is ‘what supplements should I be taking?’

Now whilst 5 might sound like a lot, there are amazing companies out there that will do a great combo of these in the right dosages to actually help you see a shift.

But please note, I am extra picky with supplement companies that I recommend, as not all supplements are created equally - in terms of dosage but also the type/form of micronutrient that you are getting.

All my clients know how much I stress this, because the wrong type/dosage or even brand can actually make matters worse.

You are probably also wondering, do I even need to supplement?

Well, in reality, whilst I am a FOOD FIRST in my nutrition approach, a lot of these nutrients are no in our soils anymore which means they aren’t in our food, or we are doing things in modern society that deplete these nutrients so much that we are unable to reach the levels needed without supplementation.

BREAKDOWN OF TOP 5 SUPPLEMENTS

Please note this is not replacing medical advice, and you should always check with a qualified practitioner before taking anything (especially if you are on medications)

1. B Vitamins
These are essential for stress, energy, metabolic function, immune system optimisation and ovulation (especially B6, folate and B12).

Beef liver capsules or the food itself is a great option or a high quality B complex like Thorne, BePure or Pure Encapsulations.

2. Magnesium
The more stressed we are the more magnesium we use. Responsible for over 300 different functions in the body, magnesium is essential and helps reduce period pains, headaches and PMS. It can also support blood sugar regulation.

My favourite form is magnesium glycinate, starting dose around 300 mg - however there are different magnesium for different functions. I love Thorne, BePure, or Metagenics CalmX.

Food sources include leafy greens, cacao/chocolate, nuts and seeds.

3. Zinc
One of the biggest deficiencies in our soil is zinc. Zinc is important for ovulation, skin, hair, nails, immunity (to name a few), and 98% of my clients come to me in a deficient state.

Unfortunately the RDI is 15mg and often all you will get over the counter so won’t top your levels up. It is also depleted if you are on the pill. I normally have my clients on a higher therapeutic dosage.

Oysters, red meat and eggs are great sources. Brands I love include BePure, Thorne, and Eve Wellness - Period Pal/All Things Glow.

4. Omega 3's
Yes, even if you are eating fish regularly, this is normally still deficient. Important for brain function, reducing inflammation and therefore supports hormonal acne as well as period cramps.

The scary thing with this is a lot of companies have a higher mercury level than is actually healthy for us to be consuming daily, so I opt for very high grade tested supplements including Nordic Naturals, Designs for Health and BePure.

Food sources include: fatty fish (salmon, tuna, mackerel), chia seeds, walnuts and flaxseed oil

5. Vitamin C
Normally only known for its immune system support, vitamin C is a powerhouse when it comes to cortisol control. Which really supports our hormonal balance.

Be mindful that too much can lead to loose stools and if you have hemochromatosis this is a no-no for you. It is also really hard to get through our food supply, as once the food is picked (e.g. an orange) within 4 days it loses 80% of its vitamin C content

My favourite brands include Metagenics CalmX, BePure, and Designs for Health Liposomal Vitamin C.

MY FINAL THOUGHTS

These are my top 5 supplements that create an amazing baseline for optimal health, however you may need to add some that are more specific to your goals. If you aren’t sure where to start or want a supplement review for tailored advice click here.

Inside the CWC you get access to all my favourite brands and supplement recommendations, as well as discounts off practitioner only supplements to support your health further. Click here to join us!

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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Double Chocolate Cookie Dough Protein Slice

DOUBLE CHOCOLATE COOKIE DOUGH PROTEIN SLICE

24 / APRIL / 2024
SHEREE'S HEALTH DIARIES

Sheree Hannah Wellness x Feeding Lara Collab

One of the biggest issues I see when it comes to healing the gut, balancing hormones and supporting metabolic function is actually a lack of protein intake, especially by women

Most of our snacks are geared towards higher carbohydrates or higher fats, which is typical in convenience type foods, but also in grabbing a handful of nuts or a piece of fruit.

This isn’t to say that those choices are wrong, but did you know that for a food to be considered ‘high protein’ it only needs to hit 5g of protein per serve. That really isn’t much - in fact, rice can be considered a high protein food if you were to measure in this way.

But it’s not, it’s predominantly a carbohydrate. As a nutritionist, I see the confusion this causes all the time, and to be honest it can get super frustrating - not just for me, but clients as well because they think they’re doing the right thing.

A HIGH PROTEIN SNACK TO SUPPORT HOLISTIC WELLNESS

That’s why I am obsessed with this slice, not only is it packed with delicious whole food ingredients (hello cacao), but we have ensured each slice contains about 12g of protein - if not more - so that your ‘high protein snack’ is in fact a high protein snack.

The @mitchells.nz protein powder is collagen based which supports hormone health, skin health and gut healing. The maca root powder is helpful for hormones, libido and energy levels and the tahini is high in antioxidants, anti-inflammatory and has minerals like magnesium to support our nervous system and brain health, much like cacao.

It also ticks a lot of boxes for those of you struggling to find something that is nourishing but won’t flare up your symptoms - this recipe is gluten free, dairy free, paleo, sugar free and keto friendly!

Enjoy and be sure to tag @feedinglara and @shereehannahwellness if you try it!

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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Seared Tuna Salad With Mango And Avocado

SEARED TUNA SALAD WITH MANGO AND AVOCADO

24 / APRIL / 2024
SHEREE'S HEALTH DIARIES

Prep Time: 15 mins
Cook Time: 5 mins
Servings: 4

INGREDIENTS

-  400g fresh tuna steaks
-  2 tbsp olive oil
-  Mixed salad greens
-  1 ripe mango, diced
-  1 avocado, sliced
-  1 red onion, thinly sliced
-  Dressing: 3 tbsp olive oil, 2 tbsp lime juice, salt, and pepper

METHOD

  1. Preheat a grill pan or skillet over medium-high heat. While the pan is heating up, season the tuna steaks generously with salt and pepper on both sides.
  2. Drizzle 1 tablespoon of olive oil over the tuna steaks and rub it in to coat them evenly.
  3. Once the grill pan is hot, carefully place the tuna steaks on the pan. Sear them for about 1-2 minutes on each side, depending on the thickness of the steaks and your desired level of doneness. For medium-rare tuna, aim for about 1 minute per side. For well-done, cook for 2 minutes per side. Remove the tuna steaks from the pan and let them rest for a few minutes.
  4. While the tuna is resting, prepare the salad. In a large mixing bowl, combine the mixed salad greens, diced mango, sliced avocado, and thinly sliced red onion. Toss everything together gently to combine.
  5. In a small bowl, whisk together the remaining 2 tablespoons of olive oil, lime juice, salt, and pepper to make the dressing.
  6. Drizzle the dressing over the salad and toss again to coat all the ingredients evenly.
  7. To serve, divide the dressed salad among serving plates or bowls.
  8. Slice the rested tuna steaks thinly against the grain and arrange them on top of each salad.
  9. Garnish with additional lime wedges or fresh herbs if desired.
  10. Serve immediately and enjoy your delicious tuna salad with mango and avocado!

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 Things Keeping You From Losing Belly Fat

4 THINGS KEEPING YOU FROM LOSING BELLY FAT

17 / APRIL / 2024
SHEREE'S HEALTH DIARIES

Losing weight isn’t always easy… especially around our tummies. In fact, this is always the area of biggest complaint when clients come to see me.

Most people experience frustration, shame, and feeling like nothing is working, and I get it

You're eating well
You're exercising regularly
You've cut back on the wine
You've even stopped the daily chocolate fix in the afternoon
And you're feeling like you’re working really hard for not a lot of results

Don’t beat yourself up if you’re feeling any of these! I noticed this in almost all of my clients, which is why I actually don't focus on weight loss in my programs (hear me out)

I’ve done this enough times to know that… When we focus on the number on the scale, it becomes a mind game, all consuming and we look in the mirror every morning wondering why the belly still jiggles.

What we do instead... is focus on what's driving the weight to stick, healing at the ROOT CAUSE, so weight loss is a byproduct of nourishing your body

THERE ARE 4 REASONS TYPICALLY THAT WE STORE WEIGHT…

  1. Poor liver detoxification (hello too much caffeine)
    This speeds up our phase one pathways, but not phase two, which can lead to a traffic jam and our toxins being stored in our fat cells and therefore unable to be cleared from our body
  2. Sugar (you're not getting enough protein)
    If you're craving sweets, you're probably not eating enough, and especially not eating enough protein which keeps those cravings at bay.
  3. Alcohol (yes, every glass of wine does add up)
    It's not just the fact the body sees alcohol as poison and loads up the liver, but it is often laden with sugar, and creates extra stress... more than a trifecta right here!
  4. High stress (that busy schedule of yours is driving that cortisol too high)
    High cortisol causes our body to hold onto weight, particularly around the belly

TRY THIS ONE THING FOR EACH OF THE ABOVE:

☕️ You don't have to give up your coffee, but try having it 90 minutes after waking, with some added protein/fats and only one a day (or a few times a week)

🥩 Aim for 30g of protein at every main meal

🍹 Pause the alcohol for 4 weeks

🙏 Add in some time for you... practice saying NO to things from time to time.

These are the first steps, and I've built out the rest of the step-by-step framework inside Reclaim Your Radiance.

If you’re feeling like the weight just won't shift no matter what you try and want more support, click here for a complimentary wellness assessment call!

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 Mineral You Need To Optimise Your Sleep

THE MINERAL YOU NEED TO OPTIMISE YOUR SLEEP

03 / APRIL / 2024
SHEREE'S HEALTH DIARIES

Studies have shown low levels of serum magnesium (magnesium in your blood) are associated with low quality sleep and insomnia

I’ve been saying this for years, and this article expands on the role magnesium plays in regulating our circadian rhythm.

If you’re struggling with your sleep, chances are your circadian rhythm is out of alignment and your cortisol and melatonin are out of sync. There’s a lot we can do to reset this, like sunshine exposure, adjusting caffeine timing, balancing blood sugar levels, blue light blocking glasses, dimming the lights at night etc…

But these things take time, it doesn't take just a week to throw your circadian rhythm off, so it can be a few weeks before things start to settle and regulate. Which we both know, when it comes to sleep, lying awake at night is not fun, you just want to sleep now. This is where magnesium comes in.

HOW MAGNESIUM SUPPORTS YOUR SLEEP

All in all, magnesium (especially when combined with B6), can be really supportive in supporting falling asleep, regular sleep patterns and calming the nervous system.

Here’s why this is something you need to know...

The more stressed you are, the more magnesium you use, and with your day to day stress you're burning through a lot more magnesium than you can get with food

Which is a contributing factor to not getting good quality sleep. If you’re stressed, you start to throw out your cortisol levels, reducing your melatonin production in the evening and this is what can often result in that ‘wired but tired’ feeling!

So you struggle to fall asleep, wind up waking up tired, feeling unrested and dragging your feet to get through the day, relying on caffeine for energy (which also depletes your magnesium). Not the best cocktail for us to feel optimal right?!

Magnesium helps you calm your nervous system, bringing down the cortisol and helps you shift into your parasympathetic state which then supports you in falling asleep.

It also helps prevent and soothe cramps, reduce sugar cravings and speed up recovery from training. All of which are even more beneficial at night time, am I right? Waking up to a calf cramp at 3am is excruciating. Not to mention when you sleep you are repairing and the magnesium helps optimise that.

Magnesium is responsible for over 300 different functions in the body, so getting enough daily will make a huge difference to not only your sleep, but energy as well.

MY DOSAGE RECOMMENDATION

Weekly wellness prescription: add ~300mg of magnesium (bis)glycinate to your evening routine. If you want a great quality brand, just DM me here and I can share with you the ones I love that are available in your country and watch your sleep improve tenfold!

Article: PMC6910806

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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Grilled Chicken Roasted Vegetable Buddha Bowl

GRILLED CHICKEN AND ROASTED VEGETABLE BUDDHA BOWL

28 / FEBRUARY / 2024
SHEREE'S HEALTH DIARIES

Prep Time: 20 mins
Cook Time: 30 mins
Servings: 2

INGREDIENTS

- 2 chicken breasts (~300g - 400g total)
- 1 cup quinoa, cooked
- 1 large courgette, sliced
- 1 red bell pepper/capsicum, sliced
- 1 red onion, sliced
- 2 tbsp. olive oil
- Salt and pepper to taste
- Fresh greens (lettuce or spinach)

METHOD

  1. Preheat your oven to 200°C (400°F).
  2. Season the chicken breasts with salt and pepper on both sides.
  3. Heat a grill pan over medium-high heat. Once hot, add the chicken breasts and grill for about 6-8 minutes per side, or until cooked through and no longer pink in the middle. Remove from heat and let them rest for a few minutes before slicing.
  4. While the chicken is cooking, toss the sliced courgette, red bell pepper/capsicum, and red onion in 1 tablespoon of olive oil, salt, and pepper.
  5. Spread the vegetables out on a baking sheet lined with parchment paper and roast in the preheated oven for 20-25 minutes, or until tender and slightly caramelised, stirring halfway through.
  6. In the meantime, prepare the quinoa according to package instructions, if you haven't already done so.
  7. Once everything is ready, assemble your bowls by dividing the cooked quinoa, sliced grilled chicken, roasted vegetables, and fresh greens among four serving bowls.
  8. Drizzle the remaining tablespoon of olive oil over the bowls and season with additional salt and pepper, if desired.
  9. Serve immediately and enjoy your delicious and nutritious quinoa chicken bowls!

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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