Top 10 Books Of 2023
TOP 10 BOOKS OF 2023!
20 / DECEMBER / 2023
SHEREE'S HEALTH DIARIES
For all things health, personal development and business
It is here! My annual favourite books compilation, the 2023 edition!
I’m not going to lie, this year I set out being overly ambitious of what I was going to read - I had set up a spreadsheet and everything and there were 52 books on that list (and if you know me, spreadsheets really aren’t my thing at all so this was impressive).
However, as the story goes, I definitely didn’t make it through all 52, and swapped in and out a number of different ones as they popped up. I also learnt more about myself as a reader this year, and that is that I love to have about 5 - 7 books on the go at anytime.
Now, I know that sounds crazy to some, but for me this was helpful to acknowledge and accept about myself because there were often times I was craving reading something more specific or wasn’t in the mood for one of the heavier books I was reading, this gave me the freedom to drop in to what I needed most.
Every month I send out a book recommendation or two that I have personally loved, related to personal development, health, wellness, hormones, gut health, spirituality and sometimes business in my newsletter…(and if you aren’t getting that be sure to click here)
But I also know how easy it can be to forget to take note of them and wish you had, so I have compiled my top 10 in one place for you to come back to time and time again for motivation, inspiration and of course education!
Be sure to bookmark this blog for future reference, and feel free to pop into the comments the books you’ve loved this year! I hope you enjoy!
MY TOP BOOK RECOMMENDATIONS
In no particular order other than how they popped into my mind
1. The Seven Spiritual Laws of Success - Deepak Chopra
Deepak Chopra is one of the Godfathers of all things spiritual well-being (IMO), and although this book is short and sweet, it was a lovely practice to read one of the laws per day and then be conscientious about how I was applying it. I would then reflect the next day on the previous one I had read and see how well I had carried out the mindfulness of said law. I have to say one of my favourites was ‘Applying the Law of Least Effort’ , a beautiful reminder to practise acceptance, responsibility and defenselessness - this moment is as it should be.
2. Boundless - Ben Greenfield
If you want a Bible in Biohacking, this book is everything!! I have loved Greenfield and his work for years, he is a leader in biohacking space and this book is filled with the latest and greatest tips to support you in every way possible to lead a life of optimal health.
Not going to lie to you… this book is HUUUUUUMMMOUNGOUS!!! I’m taking 1400+ pages long (and my kindle font is not set to large). So I actually haven’t got through all of it yet, but the chapters I have devoured, I have actually devoured over and over to ensure I am applying them to myself and my clients. One of my favourite pieces was where he helped me justify why I don’t watch scary movies… No spoilers here, I’ll let you find out inside.
3. Men Are From Mars , Women Are From Venus - John Gray
Okay ladies, gents, if you wanna truly understand your significant other, or the species you are planning on partnering up with, or even yourself, I cannot recommend this book enough.
Whilst I know it is a relationship based book, to think that our health isn’t affected by those around us (particularly if we do have a partner), then you’ve got another thing coming - I cannot tell you how much my health improved after ending a relationship that was harmful for my health.
However, I was in a relationship when I was reading this book and seeing just how much I was treating my man like one of the girls, expecting him to react the same, communicate the same was really eye opening, and I learnt methods for me to actually change this to support our relationship.
4. The Spiritual CEO - Jacqui Sive
I adore Jacqui! She is such a powerhouse in this space, weaving the inner work, with spirituality and entrepreneurship, so it’s been amazing to see her book come to life. I always say, if you want to experience personal growth, start a business, and Jacqui talks to this right at the start. So for all my fellow boss babes, this book I can tell you right now is a MUST READ!!
This book was full of wonderful reminders, blunt insights (in a great way) and really tangible tools for anyone entrepreneurial, but especially if you are in the coaching world. One of my personal biggest takeaways was the reminder to really reprogram the beliefs I was telling myself about my business - I have done so much work on personal development and worth, but was not conscious of how many ways I was putting down my efforts in my business until this timely reminder.
5. Embody Your Worth - Amanda Wallingsford
I got the hard copy of this book hand delivered to me today in person by the author, a dear friend of mine that I got to meet here in Texas. I’ve known Amanda for over 2 years now, and she is a master of her craft so I cannot wait to dive into this book and share all the beautiful and valuable insights with you! If you want to grab your own copy or learn more, you can check it out here!
I was highly touched by Amanda’s story. Even though I’ve known her for some time on a personal level, hearing the personal transformation was super inspiring and makes the tools she’s sharing carry even more weight. Amanda has a gift of making the complexities of therapeutic coaching and personal development work around your worth very simple and easy to apply. She uses personal stories which I learnt a great deal from, and breaks down her strategies into bite-sized chunks for you to work through.
6. One Million Followers - Brendan Kane
This one's for my boss babe business owners! After working with big names + brands like Taylor Swift, Rihanna and MTV, he decided to apply all his learning to his own brand and grew to One Million Followers in 30 days!
Kane shares some epic learnings about how to truly market yourself to impact, create a brand people love, and can truly feel connected with. I won’t give too much away, but he really does tell all in this book and I have been applying it piece by piece and I’m excited to see the results unfold. Not because I just want a million followers for the sake of it, but because I know I am here to serve millions of women!
7. Human Design - Jenna Zoe
Absolutely OBSESSED!! If you haven’t heard of human design before, this is your sign that you need to! The way I look at it is it’s like horoscopes + natal charts meets personality tests. Understanding your human design is a powerful way to optimise your energy, communication, work-life balance, and understand the unique gifts you bring to this world.
I’m by no means an expert in this subject, but I really wanted to learn more about it and how to apply it and this book does just that. Jenna Zoe is the founder of myhumandesign.com where I strongly recommend you go to grab your free human design chart, and then if you want to learn more, this book is the easiest way to do so! I’ve got all my family and friends into it too!
8. Skinformation - Terri Vinson
I am obsessed with this book! I learnt so much in the first few chapters alone. It’s a really great read if you want to learn more about how to have clear skin and understand the benefits of different products to support your skin health. It covers everything from ageing to clearing acne.
Vinson, has such an in-depth understanding of not just the ingredients in the products you should/could be using for glowing, radiant skin, but also the inner workings of beauty - aka achieving the ultimate skin glow up from the inside out!
9. Gut Feelings - Will Cole
This book is all about the gut-brain access connection, the state of our microbiome health to our overall health and well-being, how our microbiome affects all areas of our life. It also powerfully links how you feel with your gut health - we’re talking trauma, shame and mood swings and how that all links to gut inflammation and gut issues. This book really combines the depth of work I do with my clients, where you focus on far more than just the physical, so needless to say it’s an absolute must read if you’re looking to heal on a deeper inner level, physically, mentally and emotionally.
10. 8 Rules of Love - Jay Shetty
Well… this entire year has been a real lesson in love for me, and it was interesting reading part of this book at the beginning of the year (whilst in a relationship) and then picking it up at the end of year and bringing it to completion in a completely different place in my life.
I just adore Jay Shetty and all he brings into this world, he is a grounding energy that I believe we all could do with having a little more on, and his views on love, experiences in relationships and tips on self-love and communication is what I believe personally really require mastery before we can really experience love on a level we deserve and give love at the depth we want to give. Shetty talks about these beautifully and ways to improve all aspects of love and relationships in your life.
BONUS!
A Court of Thorns and Roses - Sarah J. Maas
For all my fiction readers out there, this one you’ve probably already heard about! This is the first in a series of five books and it has gone rather viral over the internet this year - an absolute TikTok phenomenon.
It’s very mystical, coven, witchy type vibes, and I have to say I loved it. I’m currently in the second book of the series, and it did take me a fair few chapters to really get my head around it all, but once I did, I found it really hard to put down. If you’re a sucker for a good romance, and being transported to another realm, then this is a must read.
Happy Reading!
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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8 Things You Need To Know About Progesterone
8 THINGS YOU NEED TO KNOW ABOUT PROGESTERONE
6 / DECEMBER / 2023
SHEREE'S HEALTH DIARIES
The most common hormone imbalance I see… is a progesterone deficiency!
Let's talk about progesterone – estrogen's lesser-known cousin, who just doesn't get much of the spotlight 👇🏻
So many women have come to me with progesterone-related symptoms (often confusing them for high estrogen levels). It's a story I hear time and again. And I absolutely HATE that doctors hand out hormones to "fix" progesterone problems. I mean, can a synthetic solution really provide genuine balance?
I hate to be the one to break it to you, but hell no! 🙅🏼♀️
What stings even more is that most of my clients come to me BECAUSE they were put on a course of synthetic hormones, like birth control or HRT, and it backfired completely, leading to more problems, more pain, and more frustration 😫 What your doctor won't tell you is that progesterone imbalances can be managed naturally AND effortlessly!
8 THINGS YOU NEED TO KNOW ABOUT PROGESTERONE
1. Helps us use body fat for fuel
It supports your body’s natural ability to convert stored fat to energy, firing up your metabolism and helping your body maintain a healthy weight.
2. Natural mood booster and anti-depressant
It has mood-stabilising effects, acts as a natural anti-depressant, and reduces feelings of irritability and anxiety, especially before and during your period!
3. Restores and improves libido
It is a key hormone for arousal, and therefore it can contribute to improved sexual desire when your hormone levels are well-balanced.
4. Supports optimal metabolic (thyroid) function
It supports thyroid health and function, as well as your metabolism and energy levels, by increasing thyroid hormone production and facilitating the usage of body fat as energy.
5. Reduces puffiness and that ‘fluffy’ feeling
It has diuretic properties that aid in reducing fluid retention, helping your body flus out toxins and excess water. FYI, this means less swelling, puffiness, and bloating!
6. Helps reduce painful periods & improve fertility
It helps stabilise the uterine lining after ovulation, boosting fertility by creating the right environment for implantation. Plus, improved hormonal balance leads to more regular and less painful periods.
7. Eases breast tenderness
It helps stabilise any swelling and breast sensitivity that might occur, which alleviates breast tenderness and discomfort.
8. Promotes new bone growth
Its interaction with other hormones helps to improve bone health and encourages the development of new bone tissue which supports skeletal strength
CAUSES OF PROGESTERONE PROBLEMS + WHAT YOU NEED TO DO:
Often times, the most common culprits of progesterone problems are:
✦ Chronic stress
✦ Poor sleep patterns
✦ Nutrient deficiencies
✦ Way too much exercise
✦ Insulin resistance
✦ Estrogen dominance
✦ Thyroid dysfunction
✦ Inflammation
✦ Adrenal issues
Ultimately, you're either not ovulating or the quality of ovulation is poor.
What you need to do:
✨ Cultivate a healthy lifestyle that works for you AND is sustainable (I can help you with this!)
🥗 Focus on a nutrient-rich, well balanced diet filled with whole-foods (without restricting the foods you love, of course)
🧠 Manage stress levels through relaxation techniques like breathwork, meditation, and gentle exercise
💤 Fix your sleep! Seriously.
💫 Support progesterone levels through eating enough, especially during your luteal phase
Are you ready to regain balance with your hormones? Book a call here and let’s chat. 💖
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 Easy Ways To Increase Your Energy Instantly
5 EASY WAYS TO ENERGISE YOUR BODY INSTANTLY
15 / NOVEMBER / 2023
SHEREE'S HEALTH DIARIES
Do you find yourself in need of an energy boost? Contrary to popular belief, the solution isn't found in an extra cup of coffee or squeezing in more hours of sleep. I'm about to share a secret with you—consider it your personal energy reset button. These simple swaps can help you regulate your nervous system and restore vitality in a way that aligns with your well-being.
ENERGISE YOUR BODY WITH THESE 5 TIPS
🔌Unplug + Reconnect: swap your morning scrolling for 10 minutes of journaling
Step away from the constant hum of screens and carve out a quiet space to reconnect with yourself. A few minutes of deep breathing or mindful reflection can work wonders.
That first hour of waking is essential to setting yourself up for an amazing day, and if you jump into comparison, low energy content that most of our feeds are filled with, you instantly program your brain to operate from that state for the rest of the day.
Journaling on the other hand, will give you a chance to check in and connect with yourself, set intentions for the day, and go inward. So often we are looking outward, it’s the perfect opportunity to optimise your productivity and not open a million thoughts or tabs in your brain to start the day.
The modern world may be digital, but your vitality is analog—take time to unplug and recharge.
🍳 Fuel Your Body: swap intermittent fasting for a high protein breakfast
Think of food as fuel for your body. Kickstart your metabolism and set the tone for the day by having a nutritious breakfast. This simple act provides consistent, stable energy that will sustain you throughout the day. Remember, what you eat plays a crucial role in how you feel.
Aaaaaannd…. as women, it is vital that we don’t skimp on breakfast, this will drive up your cortisol levels, dysregulating your nervous system and your hormones. Do yourself a favour and add a scoop of protein to your smoothie, or have some eggs + bacon to get you energised and thriving!
🌿 Nature’s Remedy: swap another cup of coffee for 5 minutes of sunshine
There's something inherently rejuvenating about spending time outdoors. Nature has a magical way of restoring your energy. Feel the warmth of the sun on your skin, breathe in the fresh air, and ground yourself. It's a holistic remedy available to us all.
It’s amazing how stuffy our brain can feel when we are trapped in the heating or AC. The fresh air is like a fresh breath of energy, bonus points if you can get sunshine (vitamin D), and walk barefoot (grounding recharges our energy tenfold).
💃🏼 Move Your Body: swap sitting for hours to taking the stairs/adding in a 30 minute walk
Physical activity is a potent energy booster. Whether it's a leisurely walk, a rejuvenating stretch, or a spontaneous dance session to your favourite tunes, moving your body gets the blood flowing and invigorates your entire being.
Sitting is the new smoking, and the more time we spend sitting the more our energy becomes blocked, it’s important to get up and move around through the day, take the stairs if you can, park further away, get up every hour or so from your desk and talk a walk, your workout shouldn’t be the only movement you get each day (and hopefully you’re getting that in too).
🧘🏼♀️ Mindful Moments: swap snoozing your alarm for 5 deep diaphragmatic breaths
We think we’re doing ourselves a favour by hitting snooze and sneaking in some extra minutes of sleep, but in reality this lulls the body and mind into a false state of falling asleep. Which actually makes it even harder to wake up again, lowering the energy you start the day with, versus getting up and taking a few deep breaths to calmly start the day.
Integrating mindful practices into your daily routine. Whether it's meditation, deep breathing exercises, or simply being present in the moment, these mindful moments clear your mind and recharge your spirit. In the midst of life's hustle, taking a moment for yourself becomes a powerful act of self-care.
FINAL THOUGHTS
Remember, resetting your energy isn't a luxury; it's a necessity. Your well-being deserves your attention. So, seize a moment today to recharge, and step back into life with a renewed sense of vitality. Your energy is precious—treat it as such.
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 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 …
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 …
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
- 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.
- Cook the eggs however you prefer, my suggestion for this bowl is to poach them (click here for how to poach eggs)
- 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.
- Add the kale, sunflower seeds, asparagus, and avocado to a bowl along with the quinoa, bacon and squeeze the lemon over the bowl.
- 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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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. …
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 …
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 …
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 …
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!
POPULAR
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 …
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 …
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
- 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!
POPULAR
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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!
POPULAR
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