5 Reasons You're Bloated

5 REASONS YOU'RE BLOATED (that has NOTHING to do with the food you’re eating)

8 / NOVEMBER / 2023
SHEREE'S HEALTH DIARIES

Do you often find yourself feeling bloated, regardless of what foods you've eaten? If so, you're not alone. Bloating can be frustrating and uncomfortable, but it's essential to realise that there's often more to it than just certain foods triggering your discomfort.

The good news is that many of my clients discover relief after addressing the root causes of their bloating. Let's dive deeper into why you might be experiencing bloating…

CAUSES OF BLOATING (other than food)

1. Stress: stress plays a more significant role in our digestive health than we might think. When we're under high stress, our body shifts its focus away from digestion and into "fight or flight" mode. This response is meant to prepare us for danger, not for digesting a meal. As a result, digestion slows down significantly, leading to gas and bloating.

2. SIBO (Small Intestinal Bacterial Overgrowth): SIBO is a condition where there's an overabundance of bacteria in the small intestine, a place where there usually shouldn't be many bacteria. These bacteria ferment food and create gas. This overproduction of gas can leave you feeling bloated and uncomfortable.

3. Not Chewing Your Food: digestion begins in the mouth. The process of breaking down food starts when we chew, mixing it with saliva. This not only makes it easier for the stomach to digest but also allows for better absorption of nutrients. When we don't chew our food thoroughly, larger food particles enter the stomach. These larger particles are more challenging to digest, resulting in gas buildup and bloating.

4. Low Stomach Acid: adequate stomach acid is essential for breaking down the food we eat. It's the first step in the digestive process. When stomach acid is low, it's like trying to start a car with a nearly empty gas tank. The body isn't fully prepared for the food entering the stomach, which can slow down digestion and leave undigested food sitting in the digestive tract for hours. This undigested food contributes to bloating.

5. Dehydration: proper hydration is essential for healthy digestion. When there's an imbalance of fluids and electrolytes, it can lead to constipation. Constipation means that food moves more slowly through the digestive tract, leading to that bloated feeling.

FINAL THOUGHTS

If you're tired of dealing with bloating and want to address the root causes, we're here to help. We understand that it's more than just about what you eat; it's about how your body processes it.

Comment 'BLOAT,' and let's work together to make relief from bloating a reality. Say goodbye to that uncomfortable, frustrating bloated feeling and embrace a healthier, happier digestive system.

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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Intro To Biohacking What Is It

INTRO TO BIOHACKING: TRANSFORMING YOUR ENERGY, HEALTH + PRODUCTIVITY!

18 / OCTOBER / 2023
SHEREE'S HEALTH DIARIES

What on earth is biohacking though?

You may have heard the term all over the internet, but you really have no clue what it’s about or why people are talking about it? Don’t worry, I got you!

Biohacking is a vast field with a myriad of strategies and techniques aimed at enhancing human health and well-being. In this blog, we'll delve into four key areas of biohacking that can empower you to optimise your health and vitality.

Essentially, biohacking is all about using science, technology, and lifestyle changes to upgrade your body's performance. Let's get started with a sneak peek into these biohacks.

KEY AREAS OF BIOHACKING

1. Understanding Your Neurotransmitters

Our journey begins with the fascinating world of neurotransmitters, the chemical messengers in your brain that influence your sleep, energy, and mood. While there are many neurotransmitters, four key players to watch are serotonin, dopamine, GABA, and acetylcholine.

- Serotonin: known as the happiness hormone, it regulates your mood and even plays a role in gut health. Low serotonin levels can lead to depression and poor sleep.

- Dopamine: this is your motivation neurotransmitter. It drives ambition, focus, and that "get up and go" feeling. Managing dopamine can help avoid burnout.

- GABA: think of GABA as your "keep calm and carry on" neurotransmitter. It promotes relaxation and is closely linked to managing anxiety. Balancing GABA and progesterone can be essential for peace and stress resilience.

- Acetylcholine: this neurotransmitter is all about focus, memory, and cognition. It's also needed for muscle movement. Keeping acetylcholine in check can help with mental clarity.

These neurotransmitters are your brain's orchestra, and maintaining harmony among them is crucial for your overall well-being.

2. Saunas and Heat Therapy

The power of saunas and heat therapy lies in their ability to create hormesis, a beneficial form of stress. By exposing yourself to comfortably uncomfortable heat in saunas or infrared therapy, you can reap numerous rewards:

- Circulation and Blood Flow: heat therapy improves blood flow and nutrient delivery, which can help with recovery and vitality.

- Detoxification: sweating helps release toxins, heavy metals, and even excess hormones from your body.

- Stress Reduction: sauna sessions promote relaxation and stress reduction, which can lead to better sleep and hormonal balance.

- Cardiovascular Exercise: heat therapy can mimic cardiovascular exercise by challenging your circulatory system. This is particularly true if you combine it with cold exposure.

3. Ice Baths and Cold Therapy

Ice baths and cold therapy are excellent counterparts to heat therapy. They, too, create hormesis, but by exposing your body to cold conditions. Benefits of cold therapy include:

- Stress Resilience: cold exposure can help you become more resilient to stress as your body learns to tolerate the extra stress on the nervous system and adapt

- Mood and Alertness: cold therapy may lead to increased mood, alertness, and cognitive function, reduced anxiety and improved mental clarity.

- Inflammation Reduction: cold exposure can lower inflammation in the body, which is linked to many chronic health issues, as well as the burning of white fat, which can your boost metabolism

- Strengthened Immune System: studies showed that just 30 seconds of cold showering twice a day reduced sick days at work by 29%

4. Grounding

Grounding, also known as "earthing," involves making direct contact with the earth's surface. Whether you're walking barefoot on the ground or using grounding mats, this practice is thought to have numerous health benefits:

- Stress Reduction: grounding may help reduce stress and promote a sense of calm.

- Inflammation Management: some evidence suggests that grounding can reduce inflammation in the body.

- Improved Sleep: grounding has been linked to better sleep quality and duration.

- Balancing Hormones: grounding has the potential to balance hormones and support overall well-being.

FINAL THOUGHTS

Don't forget that biohacking is a highly personalised journey. Whether you're exploring neurotransmitter balance, diving into saunas, ice baths, or experimenting with grounding, these biohacks can empower you to take control of your health and optimise your well-being.

Experiment, and embrace the world of biohacking to unlock your full potential!

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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INTRO TO BIOHACKING: TRANSFORMING YOUR ENERGY, HEALTH + PRODUCTIVITY! 18 / OCTOBER / 2023 SHEREE’S HEALTH DIARIES What on earth is biohacking though? You may have heard the term all over the internet, but you really have no clue what it’s about or why people are talking about it? Don’t worry, I got you! Biohacking is a vast field with a myriad of strategies and techniques aimed at enhancing human health and well-being. In this blog, we’ll delve into four key areas of biohacking that can empower you to optimise your health and vitality. Essentially, biohacking is all about using …

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HOW I LOST 10 LBS WITH EASE AND KEPT IT OFF FOR GOOD 11 / OCTOBER / 2023 SHEREE’S HEALTH DIARIES I am the leanest, lightest, happiest, and healthiest I have been in almost a decade… And it isn’t from being on a diet or doing a protocol or a whole host of supplements that I’ve been taking. It’s from mastering the basics HOW I MASTERED THE BASICS Regulating my nervous system I stopped letting cortisol have a chokehold on my life, and it shows. Your stress levels directly dictate if your body can burn fat, or if it’s stuck …

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TOP 10 TAKEAWAYS FROM BRENDON BURCHARD LIVE 4 / OCTOBER / 2023 SHEREE’S HEALTH DIARIES Coaching Summit Austin, Texas Sept 2023 will be forever imprinted in my heart, mind and soul. To say it was life changing would be an understatement 🙌🏽 The people I had the blessing of meeting The connection, joy and pure love that was in the roomThe wisdom, knowledge, growth that was shared Was something rather remarkable On the 14th – 16th of September myself and 1500 other incredible humans gathered together at the JW Marriott in Austin, Texas to undertake the Coaching Summit led by …


Breakfast Bowl Recipe

BREAKFAST BOWL RECIPE

23 / AUGUST / 2023
SHEREE'S HEALTH DIARIES

GF | DF | RSF | Paleo

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

This simple and easy recipe is perfect for breakfast and also ensures you get your protein hit to start the day right!

INGREDIENTS

-  2 eggs
-  ½ cup cooked quinoa
-  3 strips of bacon (optional - if you don’t have it, ensure you increase to 3 eggs)
-  ⅓ avocado
-  2 stalks of kale stem removed
-  1 tbsp. sunflower seeds
-  1 tsp. olive oil
-  3 spears of asparagus, trimmed
-  1 lemon wedge
-  salt and pepper to taste

*Optional: add homemade aioli for extra taste.

METHOD

  1. Rinse the quinoa and drain well before adding it to a pot or rice cooker: 2 parts water to 1 part quinoa. Cover and simmer for 20 minutes on medium heat or until the water is absorbed and the quinoa is cooked.
  2. Cook the eggs however you prefer, my suggestion for this bowl is to poach them (click here for how to poach eggs)
  3. Once eggs are done, add kale, sunflower seeds and asparagus to a frying pan on medium heat and drizzle with olive oil and season with salt and pepper. Saute and simmer until the kale is tender and asparagus is softened slightly, around 3 - 5 minutes.
  4. Add the kale, sunflower seeds, asparagus, and avocado to a bowl along with the quinoa, bacon and squeeze the lemon over the bowl.
  5. Serve with a tbsp. of homemade aioli if desired.

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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Concept healthy food and sports lifestyle. Vegetarian lunch.  Healthy breakfast. Proper nutrition.

BREAKFAST BOWL RECIPE 23 / AUGUST / 2023 SHEREE’S HEALTH DIARIES GF | DF | RSF | Paleo Prep Time: 10 minutes Cook Time: 15 minutes Total Time: 25 minutes Yields: 1 serving This simple and easy recipe is perfect for breakfast and also ensures you get your protein hit to start the day right! INGREDIENTS –  2 eggs –  ½ cup cooked quinoa –  3 strips of bacon (optional – if you don’t have it, ensure you increase to 3 eggs) –  ⅓ avocado –  2 stalks of kale stem removed –  1 tbsp. sunflower seeds –  1 tsp. …


diabetic measurement tools and and white sugar cube on table ,

WHAT’S DISRUPTING YOUR BLOOD SUGAR LEVELS? 13 / SEPTEMBER / 2023 SHEREE’S HEALTH DIARIES I tracked my blood glucose levels for a month, here’s what I found out:       EFFECTS OF HIGH BLOOD SUGAR Energy levels Blood sugar provides the primary source of energy for the body’s cells. Hormone balance Insulin imbalances can affect other hormones in the body. Metabolism High levels of blood sugar can lead to insulin resistance and weight gain. Gut microbiome Blood sugar fluctuations can influence your gut bacteria composition. The best insight of all: I still ate things like pizza and ice cream …


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IS THIS REALLY POSSIBLE? 5 / SEPTEMBER / 2023 SHEREE’S HEALTH DIARIES As I sit here in complete and utter disbelief at my life… I’m asking myself, is this really happening? To me? If you’d have told me 3 months ago I’d be sitting in the international terminal ready to make the biggest, scariest decision I’ve ever made in my life… I dunno that I would’ve believed you MY DREAM Don’t get me wrong, I’ve wanted for longer than you could possibly imagine to make this dream a reality, but the divine timing and intervention of it all has really …


Tested CGM Blood Sugar Levels

WHAT'S DISRUPTING YOUR BLOOD SUGAR LEVELS?

13 / SEPTEMBER / 2023
SHEREE'S HEALTH DIARIES

I tracked my blood glucose levels for a month, here's what I found out:

     

EFFECTS OF HIGH BLOOD SUGAR

Energy levels
Blood sugar provides the primary source of energy for the body's cells.

Hormone balance
Insulin imbalances can affect other hormones in the body.

Metabolism
High levels of blood sugar can lead to insulin resistance and weight gain.

Gut microbiome
Blood sugar fluctuations can influence your gut bacteria composition.

The best insight of all: I still ate things like pizza and ice cream without it causing a huge amount of harm to my body!... because I clothe my carbs

HOW TO CLOTHE YOUR CARBS:

If you're eating any carb… combine it with fibre, fat, or protein for a reduced glucose spike!

So as you can see the hidden culprit behind your hormone imbalance and gut issues might be glucose 👀

No one wants to hear this (I get it – I love sugar) 🍦

But this isn't a death sentence! I promise you can still eat carbs AND maintain stable blood sugar levels 👇🏼

🩸 First, let me explain. When it comes to hormones...

Rapid spikes in blood sugar can lead to insulin resistance, impacting hormonal balance, especially estrogen and progesterone.

Sudden drops in blood sugar trigger the release of stress hormones like cortisol, affecting sex hormone production and menstrual regularity.

🌮 For gut health:

High blood sugar levels can encourage the growth of harmful gut bacteria, disrupting the delicate balance of your gut microbiome.

Really low blood sugar can stress the gut lining, potentially causing inflammation and compromising gut health.

📊 Imbalanced blood sugar levels ALSO can cause inflammation and stress on your body, which will almost always worsen any other imbalances or conditions you have.

If you want to learn how to live a lifestyle you enjoy AND manage your glucose levels EFFORTLESSLY, my online program, Reclaim Your Radiance, sounds perfect for you! 💖

💌 Comment "RYR" so I can send you the details 💌

Yours in Health & Happiness,
Sheree xo

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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WHAT’S DISRUPTING YOUR BLOOD SUGAR LEVELS? 13 / SEPTEMBER / 2023 SHEREE’S HEALTH DIARIES I tracked my blood glucose levels for a month, here’s what I found out:       EFFECTS OF HIGH BLOOD SUGAR Energy levelsBlood sugar provides the primary source of energy for the body’s cells. Hormone balanceInsulin imbalances can affect other hormones in the body. MetabolismHigh levels of blood sugar can lead to insulin resistance and weight gain. Gut microbiomeBlood sugar fluctuations can influence your gut bacteria composition. The best insight of all: I still ate things like pizza and ice cream without it causing a …

screenshot

IS THIS REALLY POSSIBLE? 5 / SEPTEMBER / 2023 SHEREE’S HEALTH DIARIES As I sit here in complete and utter disbelief at my life… I’m asking myself, is this really happening? To me? If you’d have told me 3 months ago I’d be sitting in the international terminal ready to make the biggest, scariest decision I’ve ever made in my life… I dunno that I would’ve believed you MY DREAM Don’t get me wrong, I’ve wanted for longer than you could possibly imagine to make this dream a reality, but the divine timing and intervention of it all has really …

The rose exotic cocktails and fruits on table, against pink

TO DRINK OR NOT TO DRINK? 30 / AUGUST / 2023 SHEREE’S HEALTH DIARIES Should you drink alcohol or will it have too much of a negative impact on your health and goals? We all know that alcohol isn’t good for us… the body literally treats it like poison, but I’ll be the first to say it, there’s nothing quite like a margarita on a sunny day or a wine with the girls, or even a lychee martini to help you get your groove on Am I right? But when does it become too much? Honestly if we’re looking at …


Should You Drink Alcohol

TO DRINK OR NOT TO DRINK?

30 / AUGUST / 2023
SHEREE'S HEALTH DIARIES

Should you drink alcohol or will it have too much of a negative impact on your health and goals?

We all know that alcohol isn't good for us... the body literally treats it like poison, but I'll be the first to say it, there's nothing quite like a margarita on a sunny day or a wine with the girls, or even a lychee martini to help you get your groove on

Am I right?

But when does it become too much?

Honestly if we're looking at this from an optimal health perspective, alcohol would practically be off the menu, aside from the odd glass of red with dinner for the antioxidants

But that's just not realistic

Whilst I know that some of us choose to never take a sip of alcohol, for those of us that do, it can be a real battle finding balance. My philosophy has, and always will be around whether the alcohol will serve me in that moment and if it is a special occasion I'm personally not one to have a drink during the week (unless it's a super special event), or to even have a drink every month.

In fact, I can very easily go months without drinking, but I can also go months (like July - birthday month) where I am drinking every weekend The important thing to remember with alcohol is that not only does it loosen your inhibitions, but it damages your internal organs + cells, affects your metabolism, throws your blood sugar out of balance, sends your hormones into haywire and can catapult your mood into a downward spiral.

So IMO when I do have a drink... it better be worth all of that damage.

MY ADVICE

Obviously the choice is yours, and I am not here to tell you what to do, however, my go-to tip is always to ask yourself 'Will this serve me in this moment?'
- Maybe it's a dear friends birthday
- Maybe it's a wedding celebration
- Maybe it's a f*cken rough time and you just want one

Or maybe... it's not really what you want or need at that time

Operating from this space allows me to have a healthy relationship with alcohol and minimise the harm done to my body and mind whilst allowing me to enjoy myself when I want to.

However, if you’re going through a true period of healing your body, I will often recommend a period of complete sobriety to my clients to allow the healing to occur and then shift into creating that healthy balance.

FINAL THOUGHTS

I'm curious, what are your thoughts around drinking alcohol? Let me know in the comments

And if you're new here, hi, I'm Sheree 👋🏼 your new health bestie. I help women thrive by balancing hormones and optimising gut health.

Click here for more blog posts like this delivered right to your inbox, so you can regain control over your body and thrive mentally, physically, and spiritually 🤍✨

Yours in Health & Happiness,
Sheree xo

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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The rose exotic cocktails and fruits on table, against pink

TO DRINK OR NOT TO DRINK? 30 / AUGUST / 2023 SHEREE’S HEALTH DIARIES Should you drink alcohol or will it have too much of a negative impact on your health and goals? We all know that alcohol isn’t good for us… the body literally treats it like poison, but I’ll be the first to say it, there’s nothing quite like a margarita on a sunny day or a wine with the girls, or even a lychee martini to help you get your groove on Am I right? But when does it become too much? Honestly if we’re looking at …


aioli

HEALTHY AIOLI RECIPE 23 / AUGUST / 2023 SHEREE’S HEALTH DIARIES GF | DF | RSF | Paleo Prep Time: 10 minutes Cook Time: 15 minutesTotal Time: 25 minutesYields: 1 serving I love aioli, but what I hate about store bought ones is the seed oils!! So you can enjoy this knowing you ain’t putting any nasties in your body that will wreak havoc on your hormones, drive inflammation and damage your gut! INGREDIENTS –  1 cup extra virgin olive oil–  1 egg –  1 tsp. iodised sea salt–  1 small clove of garlic (optional)–  juice from 1/2 a lemon …


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7 THINGS I DO DAILY TO LIVE MY BEST LIFE 16 / AUGUST / 2023 SHEREE’S HEALTH DIARIES Habits that keep me thriving in all areas of my health, business and life Things I do EVERY single day to help maintain a healthy lifestyle, physically AND mentally, without being restrictive ❣️ I recommend these things to ALL of my clients. MY TOP HEALTHY HABITS 1. Regulating my nervous system (aka controlling cortisol levels 📉) STRESS impacts everything. Managing your stress levels is SO important for everything from hormonal balance to gut health, spiritual well-being and digestive health. So I make …


Healthy Aioli Recipe

HEALTHY AIOLI RECIPE

23 / AUGUST / 2023
SHEREE'S HEALTH DIARIES

GF | DF | RSF | Paleo

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

I love aioli, but what I hate about store bought ones is the seed oils!! So you can enjoy this knowing you ain’t putting any nasties in your body that will wreak havoc on your hormones, drive inflammation and damage your gut!

INGREDIENTS

-  1 cup extra virgin olive oil
-  1 egg
-  1 tsp. iodised sea salt
-  1 small clove of garlic (optional)
-  juice from 1/2 a lemon

METHOD

  1. Blitz in a blender or food processor for 20 - 30 seconds, until smooth, then place in a jar and store in the refrigerator for up to a week.

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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aioli

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7 THINGS I DO DAILY TO LIVE MY BEST LIFE 16 / AUGUST / 2023 SHEREE’S HEALTH DIARIES Habits that …


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7 Daily Things To Live Your Best Life

7 THINGS I DO DAILY TO LIVE MY BEST LIFE

16 / AUGUST / 2023
SHEREE'S HEALTH DIARIES

Habits that keep me thriving in all areas of my health, business and life

Things I do EVERY single day to help maintain a healthy lifestyle, physically AND mentally, without being restrictive ❣️

I recommend these things to ALL of my clients.

MY TOP HEALTHY HABITS

1. Regulating my nervous system (aka controlling cortisol levels 📉)

STRESS impacts everything. Managing your stress levels is SO important for everything from hormonal balance to gut health, spiritual well-being and digestive health. So I make feeling safe in my body my number one priority.

2. Workouts tailored to my body and cycle 🏋🏼‍♀️

This is essential for regaining your energy. Understand that when you are on your period, your energy levels can be low compared to when you’re ovulating. This means your training and output will look completely different - and that’s fine!

Truth is, if you push yourself too hard when you’re menstruating, you’re just robbing your body of that tiny bit of energy you have. Doing this every month becomes exhausting!

3. Swapping coffee for HBL ☕️

I’m a firm believer in ditching (or at least lowering) the CAFFEINE. But it’s hard to just cut it out completely, I get that! My Hormone Balancing Latte contains no coffee, and a super small amount of caffeine from the cacao so it’s the perfect way to start your day and replace your regular morning drink with something to actually support your hormones.

4. Spending 30+ mins reading every day 📖

Your brain needs just as much nourishment as your mind, and when it's been said we consume over 42GB of information a day (that's 42 trucks stacked top to bottom with reams of paper), you'd better make sure it's real food, not junk food.

5. Not restricting myself (food & drinks) 🍕

If you’re anything like me, you know that food is an important part of life AND you get that you can’t just cut out all of your fave foods forever! That’s why I’m not restrictive with what I eat and drink - and I was still able to balance my hormones, lose weight, and boost my metabolism. Trust me, you can, too ✨

6. Getting out in the sunshine + nature ☀️

Get fresh air and sun exposure! Even if it’s cloudy. This helps your circadian rhythm, sleep quality, vitamin D production, and mood. Bonus points if you get some grounding in, walking barefoot on Mother Nature recharges our human battery.

7. Sauna's 3 x week for my lymphatic system + mental health 🧖🏼‍♀️

We don't sweat much anymore, and this healthy stress on the body enables you to cleanse out the toxins you could be holding onto (including things like too much estrogen), I time it right after my workouts to optimise lymphatic drainage, and support the release of those endorphins for my mental health

If you have health problems or symptoms that stem from or are aggravated by stress (like IBS) this will help you immensely.

DO YOU DO ANY OF THESE THINGS, TOO?

Let me know which ones in the comments 💖

Yours in Health & Happiness,
Sheree xo

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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7 THINGS I DO DAILY TO LIVE MY BEST LIFE 16 / AUGUST / 2023 SHEREE’S HEALTH DIARIES Habits that …

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THE CHOLESTEROL MYTH 02 / AUGUST / 2023 SHEREE’S HEALTH DIARIES Why you should stop swapping your butter for margarine… …


15 Immune Boosting Foods To Keep You Healthy This Winter

15 IMMUNE BOOSTING FOODS TO KEEP YOU HEALTHY THIS WINTER

19 / JULY / 2023
SHEREE'S HEALTH DIARIES

Your immune system is your body's defense mechanism against pathogens, viruses, and other harmful invaders.

Keeping it strong and resilient is crucial for maintaining optimal health and well-being. One effective way to support your immune system is by incorporating immune-boosting foods into your daily diet.

These foods are rich in essential nutrients, antioxidants, and bioactive compounds that can strengthen your immune response and help protect against illnesses.

Below are a variety of immune-boosting foods that can provide a natural and delicious way to fortify your immune system. Whether you're looking to ward off seasonal colds, enhance your overall immune health, or simply give your body a nutrient-packed boost, these foods will nourish and empower your body's defense system.

LIST OF IMMUNE BOOSTING FOODS

  1. Citrus fruits (e.g., oranges, grapefruits, lemons): rich in vitamin C, which enhances immune cell function and supports the production of antibodies.
  2. Berries (e.g., strawberries, blueberries, raspberries): packed with antioxidants like vitamin C and flavonoids, which help protect immune cells from oxidative damage.
  3. Leafy greens (e.g., spinach, kale, Swiss chard): abundant in vitamins A, C, and E, as well as antioxidants and fibre, all of which support immune function.
  4. Capsicums: high in vitamin C and antioxidants, making them excellent for immune support and reducing inflammation.
  5. Garlic: contains allicin, a compound that has antimicrobial and immune-enhancing properties, helping to strengthen the immune response.
  6. Ginger: possesses anti-inflammatory and antioxidant properties, which can support the immune system and help reduce inflammation.
  7. Turmeric: contains curcumin, a potent antioxidant and anti-inflammatory compound that may help enhance immune function.
  8. Kiwifruit: packed with vitamin C, vitamin E, and antioxidants, making it a great addition to support immune function and protect against oxidative stress.
  9. Almonds: Almonds are a source of vitamin E, an antioxidant that helps protect immune cells from oxidative damage.
  10. Sunflower seeds: Sunflower seeds are rich in vitamin E, selenium, and zinc, all of which play important roles in supporting immune function.
  11. Green tea: Green tea contains flavonoids, antioxidants, and catechins that can boost immune function and reduce inflammation.
  12. Salmon: Salmon is a great source of omega-3 fatty acids, which have anti-inflammatory properties and support immune cell function.
  13. Mushrooms (e.g., shiitake, maitake, reishi): Certain mushrooms have immune-enhancing properties and contain beta-glucans that can stimulate immune responses.
  14. Probiotic-rich foods (e.g., sauerkraut, kefir, kimchi, yoghurt, miso): Probiotics help maintain a healthy gut microbiome, which supports immune function and reduces inflammation.
  15. Bone broth/chicken soup: contains various nutrients, including vitamins A and C, zinc, and protein, which can support immune health and ease symptoms of illness.

WHAT FOODS WILL YOU TRY?

Share with me in the comments below which of the above foods you’ll be adding more of into your diet to support your immune system during the winter season.

Yours in Health & Happiness,
Sheree xo

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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The Science Behind Gut Healing And Hormones

THE SCIENCE BEHIND GUT HEALING & HORMONES

12 / JULY / 2023
SHEREE'S HEALTH DIARIES

Did you know that the health of your gut plays a crucial role in maintaining hormonal balance and boosting your energy levels? Let's dive into the fascinating science behind this powerful connection.

THE 5 CONNECTIONS EXPLAINED

1️⃣ Gut Microbiota: The trillions of bacteria residing in your gut, known as the microbiota, have a profound impact on hormone production and metabolism. A balanced and diverse gut microbiota is essential for optimal hormonal function.

2️⃣ Inflammation and Hormones: Poor gut health can lead to chronic inflammation, which disrupts hormone production and signalling. By healing the gut and reducing inflammation, you can restore hormonal balance and reclaim your energy.

3️⃣ Nutrient Absorption: A healthy gut allows for proper absorption of essential nutrients, including those needed for hormone synthesis and regulation. Nourishing your gut with nutrient-dense foods ensures your hormones have the building blocks they need.

4️⃣ The Gut-Brain Axis: The gut and brain communicate through a bidirectional pathway called the gut-brain axis. A balanced gut positively influences brain health, mood, and stress response, all of which impact hormonal balance and energy levels.

5️⃣ Gut-Immune System Connection: The gut houses a significant portion of your immune system. A strong immune system supports overall health, including proper hormonal function and sustained energy throughout the day.

FINAL THOUGHTS

Understanding the intricate relationship between gut health, hormones, and energy empowers you to take proactive steps towards healing your gut and revitalising your well-being.

Remember, nurturing your gut is a powerful investment in your hormonal harmony and limitless energy! 🌱💫

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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A Letter From My Higher Self

A LETTER FROM MY HIGHER SELF

5 / JULY / 2023
SHEREE'S HEALTH DIARIES

Dear Beautiful Soul,

You’re not going to believe where you are right now. The smile on your face cannot be shaken and the love in your heart will never fade. You are sharing your light, you are sharing your gifts with the world and you are expanding and exploding with joy.

Your soul aligned mission on this earth that has been divinely guided is being lived in right here, right now.

I know where you are in this moment is tough, I know that it feels like the world is crumbling around you and at times like it is all too much. I know that this is not where or how you pictured your life at this point and I want you to know that it is okay to grieve that.

I also want you to know that it is all coming. This is the initiation. A chance for you to reset. To realign your life to your higher calling, to your deeper purpose and also a chance for you to be the fullest, most beautiful expression of yourself.

It is by stepping into this version of yourself that you will attract everything that you’ve ever wanted and more, and let me tell you… it is SO MUCH MORE than you could’ve ever dreamed.

I want to take a moment to see you, to recognise the strength you have had, the vulnerability you have shown, the beauty you have been amongst the chaos and your willingness to continue the fight.

I also want you to take a moment to acknowledge how far you have come and how much you have accomplished, your younger self would be so proud of you if she could see the woman you have become now. Honour that.

You are beautiful, loving, kind and beyond words. This life may not be kind at times, but remember… No one else in this world can do what you do, the way you do it, and that my darling is your superpower.

It is my hope for you that you will trust the path you are on right now, and know that God/Universe/Source has your back every step of the way.

I wish you could see yourself the way the world sees you, you light up every room you are in, your heart transcends the time, space and fear and allows others to feel safe and seen, your ability to simply be is enough. You are enough, exactly as you are.

I love you. I love you. I love you. Thank you for being you, thank you for existing and remember to never stop shining your beautiful light, the world needs you. I need you. You are enough.

And so it is.

With love,
Your Higher Self

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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