Triple Chocolate Protein Overnight Weetbix – A Gut-Friendly, Hormone-Loving Breakfast
TRIPLE CHOCOLATE PROTEIN OVERNIGHT WEETBIX – A GUT-FRIENDLY, HORMONE-LOVING BREAKFAST
26 / MARCH / 2025
SHEREE'S HEALTH DIARIES
Serves: 1
Prep Time: 5 minutes (+ overnight chill)
Who says chocolate for breakfast isn’t a thing? Not here. If you’re a high-performing woman juggling work, life, and wellness, the last thing you need is a blood sugar crash or a bloated stomach before your first meeting of the day. This Triple Chocolate Protein Overnight Weetbix is here to keep you full, energized, and thriving—all while tasting like dessert.
Packed with gut-loving, hormone-balancing, high-protein ingredients, this overnight Weetbix recipe is a game-changer for busy mornings. Just prep it the night before, grab it from the fridge, and get on with your day while knowing your metabolism, digestion, and hormones are being well taken care of.
Why This Chocolate Overnight Weetbix is Next-Level
This isn’t just another overnight Weetbix recipe. Here’s why it’s designed to support your metabolism, gut, and energy levels:
✔️ High in protein – Keeps blood sugar stable, reduces cravings, and fuels lean muscle.
✔️ Gut-healing bone broth protein – Rich in collagen to support gut lining and digestion.
✔️ Cacao + dark chocolate – Loaded with magnesium to ease stress and support hormone balance.
✔️ Healthy fats – Nourishes hormone production and keeps you full for longer.
✔️ ️No refined sugar – Because you deserve steady energy, not sugar crashes.
INGREDIENTS
- 2 gluten-free Weetbix (crumbled)
- ¼ cup milk of choice (almond, coconut, or dairy)
- ½ scoop @mitchells.nz chocolate protein powder - use ‘SHEREE’ for 15% off
- ½ cup high-protein Greek yoghurt (unsweetened) - I used Kalo
- 1 tsp cacao powder (rich chocolate flavor + antioxidants) - I use @seleno.health - use ‘SHEREE10’ for 10% off
- Dash of vanilla extract (because flavour matters)
- 1-2 squares dark chocolate (85%+), chopped
- 1 tsp almond or peanut butter (healthy fats + creaminess)
METHOD
- Crumble the Weetbix into a bowl or jar and mix with milk until softened.
- Stir in chocolate protein powder + cacao powder until smooth.
- Spread Greek yoghurt over the top and swirl in vanilla extract.
- Top with dark chocolate chunks + a drizzle of nut butter.
- Cover and refrigerate overnight. Wake up to pure chocolatey goodness.
Why This Breakfast Supports Your Hormones + Gut
Chocolate that works for your metabolism? YES PLEASE. Every ingredient in this overnight Weetbix recipe is designed to support gut health, blood sugar balance, and hormone function:
✨ Bone Broth Protein – Collagen supports gut lining, digestion, and lean muscle recovery.
✨ Cacao & Dark Chocolate – A natural source of magnesium, which helps ease stress, reduce PMS symptoms, and support a balanced nervous system.
✨ Greek Yoghurt – High in probiotics to nourish gut bacteria and keep digestion smooth.
✨ Nut Butter – Healthy fats that support hormone production and satiety.
✨ No Added Sugar – Keeps cravings at bay and stabilizes energy levels all morning.
The Perfect Hormone-Friendly Breakfast for Busy Women
If you’re someone who’s constantly on the go, juggling deadlines, and trying to prioritize your health, this 5-minute prep meal is a lifesaver. No bloating, no mid-morning crashes—just sustained energy and nourishment in every bite.
So… who’s making this tomorrow? Tag @shereehannahwellness if you try this 🍫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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Simple Changes To Make Your Smoothie Bowl Hormone Friendly
SIMPLE CHANGES TO MAKE YOUR SMOOTHIE BOWL HORMONE-FRIENDLY
20 / NOVEMBER / 2024
SHEREE'S HEALTH DIARIES
Smoothie bowls are my absolute favourite… it doesn’t matter if it is summer or winter, the texture, taste and toppings make it such a yummy meal and easy go to when I am out and about (to be honest, I very rarely make them at home)
It’s probably because they remind me of ice cream (one of my favourite foods… yes, even as a holistic nutritionist, I will happily admit I am a sucker for ice cream all year round!
However, whilst I wouldn’t encourage ice cream for breakfast on a regular basis, if you were to want a smoothie bowl as a meal, here are some simple changes you can make to one you order out.
SIMPLE CHANGES YOU CAN MAKE
1. Add protein
Smoothie bowls tend to be higher in carbohydrates with fruit being their base, if we want balanced hormones, we need stable blood sugars. Adding a protein powder helps slow down the blood sugar spike from the fruit keeping us fuller for longer and our hormones happier
*side note: for some weird reason some places think of the protein as a topping and don’t actually mix it in 🤦♀️ whilst this is something I will never understand and not something they do at Bowl & Arrow, I do recommend specifying that they mix the protein in when you add it to your order.
2. Swap the toppings
It may look aesthetically pleasing to put a bunch of fruit on the top, but again we aren’t doing our blood sugars any favours.
Swap the toppings for more fat rich options, we need fats to actually make our hormones, think peanut butter, nuts, seeds or coconut yoghurt.
3. Time it right
If you typically have smoothie bowls for breakfast try fitting in a short walk or even using it as a pre-workout meal before training. This will allow your body to utilise the glucose as fuel and also support your insulin sensitivity. Alternatively it’s also great as a post-workout meal too.
Enjoy!
Whether you are making a smoothie bowl at home, or buying one from my personal fave @bowl.and.arrow always be present with your food and never be afraid to get creative!
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Sex Hormones Impact On Metabolism In Women
THE TRUTH ABOUT ESTROGEN, PROGESTERONE + TESTOSTERONE AND WEIGHT LOSS
13 / NOVEMBER / 2024
SHEREE'S HEALTH DIARIES
The real reason you're not seeing results - part three... If you missed parts one and two, be sure to go back and give them a read (part one / part two) as this builds on what we’ve already discussed!
We’ve finally arrived at the problem children (or so you may be thinking). Chances are you’ve heard of our all too familiar sex hormones - estrogen, progesterone and testosterone. But unfortunately, these poor little guys are getting the blame meant for their older brothers and sisters - when in fact they’ve just been following instructions.
Let me remind you of our little hormone funnel… remember the sex hormones are going to respond to what’s going on above. So if cortisol, insulin and thyroid hormones are misbehaving, your sex hormones will too.
There’s no point blaming estrogen for your metabolism holding weight, when your insulin isn’t sensitised enough to stop telling the body to store fat.
You can’t blame testosterone for poor muscle mass, when you’ve constantly been telling the body to be catabolic (breaking down muscle), because you’re living in survival mode and over producing cortisol.
You also can’t blame progesterone for poor sleep (and therefore poor insulin + blood sugar regulation and often poor food choices), when you’re body is being told there’s a famine going on - aka you’re not eating enough - it’s slowed down your thyroid and increased your cortisol levels and now you’re wired and fatigued.
No… it really isn’t fair to blame our sex hormones for what their older brothers and sisters have been up to as a result of your dietary and lifestyle choices.
Now I am not here to shift the blame to you, or to the top tier hormones either. This is a team effort, and if you want to see real change, you need to revisit part one and two to make sure you’re nourishing your nervous system, balancing your blood sugars, and getting enough nutrients to support optimal hormone production.
I’ve had clients come to me taking all sorts of estrogen clearing + progesterone boosting + testosterone balancing supplements, but they aren’t addressing the root cause.
And often when they do, they don’t need any of those fancy things, their hormones come right and the weight simply falls off because their metabolism is in a healthy, optimal state.
This is where you’ve most likely heard the term ‘weight loss is a by-product of a healthy body’ - ain't that the truth. And if you want to experience it for yourself - go back to phase one, two and even three.
BUT… because I know you’re here wanting to learn more about your beautiful hormones, here’s a little run down of what your most common sex hormones are responsible for in your body and how you can optimise them!
ESTROGEN:
Estrogen is essential for reproductive health, but it also influences mood, bone density, skin health, and cardiovascular function. While we often think of estrogen as beneficial, too much or too little can cause issues:
- High estrogen (estrogen dominance): weight gain, mood swings, heavy periods, PMS, and breast tenderness.
- Low estrogen: hot flashes, night sweats, low libido, vaginal dryness, and bone loss.
Actionable items to support optimal estrogen balance:
Detox:
- Help your liver metabolise excess estrogen by eating cruciferous vegetables like broccoli, bok choy and Brussels sprouts
Daily bowel movements:
- If you aren’t having a daily bowel movement, excess estrogen cannot be eliminated. A sluggish gut can cause estrogen to recirculate in the body.
- Include fibre-rich foods to support estrogen elimination through bowel movements
Destress:
- Elevated cortisol can block healthy estrogen metabolism, so prioritise stress management with mindfulness, yoga, or breathwork.
PROGESTERONE:
Progesterone is known as the “keep calm and carry on hormone” and plays a key role in balancing estrogen, regulating the menstrual cycle, supporting fertility, and promoting restful sleep.
- Low progesterone can result in irregular periods, PMS, anxiety, and trouble sleeping. I am yet to meet someone who has too much of this…
Actionable items to support optimal progesterone production:
Optimise ovulation:
- Your body makes progesterone only after ovulation, so aim to have regular cycles by eating enough, including healthy fats (like avocados and olive oil) + proteins (animal based tends to be most easily absorbed by the body)
- Track your cycle - and NO an app cannot tell you. This is important regardless of whether or not you are wanting to fall pregnant.
Optimise sleep:
- Poor sleep reduces progesterone levels. Aim for 7-9 hours of high-quality sleep by maintaining a consistent bedtime routine.
- Add a supplement like magnesium bisglycinate or herbs like passionflower/valerian root to support (check with medical provider)
Offset stress:
- Cortisol competes with progesterone production, so stress management is key. Incorporate calming practices like meditation, journaling, or gentle movement.
TESTOSTERONE:
Testosterone isn’t just for men—it’s vital for women’s muscle strength, libido, mood stability, and energy.
- Low levels can lead to fatigue, low sex drive, and difficulty building muscle,
- High levels (often seen with PCOS) can cause acne, hair thinning, and irregular cycles.
Actionable items to support balanced testosterone levels:
Stabilise blood sugar levels:
- Insulin resistance can increase testosterone levels. Focus on eating balanced meals with protein, healthy fats, and fibre to keep blood sugar steady - refer to part one of this series for more tips
Strength train:
- Lifting weights helps naturally support healthy testosterone levels and improve muscle tone - and it will NOT make you bulky.
Steer clear of endocrine disruptors:
- Reduce exposure to chemicals found in plastics and beauty products that interfere with hormone balance.
- Switch to natural or low-tox options where possible.
By focusing on these actionable steps, the 3 D’s for estrogen, 3 O’s for progesterone and/or 3 S’s for testosterone you’ll be further supporting your hormonal balance - you may also notice a lot of the tips link back to what’s needed to support your insulin and cortisol!
I hope this 3 part series has given you a deeper insight into your hormonal and metabolic health, and how it differs as a woman helping you feel energised, strong, and in control of your hormones.
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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Womens Weight Loss And Hormone Health
FAT STORAGE, WEIGHT LOSS & HORMONES: what you need to know as a woman
16 / OCTOBER / 2024
SHEREE'S HEALTH DIARIES
STOP eating less and moving more hoping for weight loss. Weight loss is different for women. You need to reset your hormones to reset your metabolism
As females, your metabolism is governed by your hormones. The primary hormones women typically think are the problem are estrogen + progesterone. THESE ARE NOT THE ANSWER
Think of your hormones as a funnel, what happens at the top, affects the ones at the bottom. Therefore, we have to start with cortisol + insulin:
PHASE ONE: INSULIN
- Insulin is a hormone released when you eat (particularly carbs)
- It’s main job is to help move sugar from your blood into your cells to use for energy
- When you eat, blood sugar rises and insulin acts like a key, unlocking cells to let the sugar in
- If your body is sensitive to insulin, it uses it to control blood sugars effectively
- To support your metabolism you need increased insulin sensitivity to help balance your blood sugars + your hormones
Actionable items to support insulin sensitivity:
Movement
- going for a walk after a meal even for 10 minutes increases insulin sensitivity and the body’s ability to regulate glucose (blood sugars)
- lift some heavy sh*t - weight training is one of the best ways to re-sensitise insulin
Macros + meal timing
- no, not counting your macros or calories, but getting enough protein and not-skipping meals will keep your blood sugar levels stable
Metabolic support
- sometimes your body needs a little extra help, supplements like inositol can give your body extra assistance in regulating your blood sugars making it easier for insulin to do its job.
PHASE TWO: CORTISOL
- Cortisol is your body's main stress hormone. It’s released during times of stress (emotional, physical, or even lack of sleep).
- It’s always trying to help you + keep you safe
regulating energy, anti-inflammatory effects, enhances mental clarity, and balances your immune response
IN SHORT-TERM BURSTS
- But when cortisol levels remain high due to chronic stress, it can cause your body to store fat, particularly around the belly, and disrupt other hormones, including insulin.
- If your body is constantly in a stressed state, your metabolism slows, and it becomes harder to lose weight
THIS LEADS TO NERVOUS SYSTEM DYSREGULATION + POOR METABOLIC FLEXIBILITY
- Aka you are stuck in ‘fight or flight’ and your body doesn’t burn fat only glucose
- To get your body burning fat again, you need to regulate your nervous system so your body feels safe
Actionable items to support balanced cortisol:
Breathwork
- the easiest way to communicate to the body that it is safe and can move out of ‘fight or flight’ is through breaths
- take 5-6 deep belly breaths when you wake, are stuck in traffic, before meals to teach the body it is safe consistently
Bedtime routine
- cortisol thrives on having a regular rhythm - your circadian rhythm to be exact, get your 7-9 hours.
- keep your bedtime consistent, stay away from screens and do something that helps you wind down + feel calm before bed
Balanced exercise
- exercise is a form of stress on the body, HIIT workouts are the biggest stress and if our nervous system is already wired these can do more harm than good
- focus on lifting weights, going for walk and keep the HIIT to max 2 x per week in your follicular + ovulatory phase
Remember more isn’t always better... slowing down communicates safety and restriction isn’t the solution
Focus on these 3 M’s & B’s and your body will feel safe enough to burn fat and have happy hormones!
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 Your Food Cravings Are Really Trying To Tell You
WHAT YOUR FOOD CRAVINGS ARE REALLY TRYING TO TELL YOU
4 / SEPTEMBER / 2024
SHEREE'S HEALTH DIARIES
Whether it’s chocolate, chips, peanut butter, a steak or even a piece of fruit there’s something your body is trying to communicate with you when you have cravings.
I recently went away with some friends and it was so interesting to observe the cravings they were gravitating towards. After sharing with me what a stressful time they’ve been having (work + family stress) it was obvious to me their cortisol levels would be in a chronically elevated state and they were living in fight or flight.
What they didn’t realise is how incredibly intelligent their body was at ensuring they were getting the extra top up of nutrients they needed.
You see, when we are in a state of fight or flight (aka sympathetic nervous system dominance); we are more stressed - the more stressed we are, the more of certain nutrients we need.
Not only that, but high cortisol levels will suppress the immune system, cause the body to run primarily on glucose and use up a lot of your nutrient stores much faster. Hence why the carb cravings can go through the roof during this time.
So what was my friend craving, and what does it mean?
WHAT YOUR CRAVINGS MEAN
CRAVING CHOCOLATE?
Chances are if you’re craving chocolate, there’s a magnesium deficiency. The more stressed we are the more magnesium your body uses. Chocolate (particularly dark chocolate) contains high levels of magnesium.
50g of a high quality dark chocolate often contains more magnesium than most good quality magnesium supplements. I recommend getting at least 70%+ dark chocolate with no/low sugar, but I do also recommend that a high quality magnesium supplement is taken daily.
Solution: Magnesium bisglycinate is my go to (to avoid funky bowel movement changes and to calm the nervous system) - dosage starting around 300 mg.
CRAVING SALTY FOODS?
Chips, pretzels, salted nuts… all feedback your adrenals are constantly being stimulated. What do the adrenal glands do? Produce cortisol and adrenaline - hello nervous system again (starting to get the picture?).
Salt isn’t ‘bad’ like we’ve been led to believe. Sodium is one of the most required nutrients in the body, it’s an electrolyte and we need it to keep us hydrated. We’re 70% water after all and detoxification, mood, energy… everything is negatively impacted if we aren’t in a hydrated state.
So, having the salt isn’t the issue, it is normally what the salt is covering - e.g. the fried potato or the gluten filled pretzel. Salted nuts are fine, but often it is the overconsumption of these that affects our goals.
Solution: add kelp or natural salt to your meals, or to your water (yes I know that sounds weird), which is why my go-to is to drink electrolytes. Particularly around my workout or first thing in the morning.
CRAVING FRUIT?
This can be a combination of factors; one it could be the carbs you’re craving to calm down the nervous system (yes they do this). Or it could be the nutrients inside that particular fruit.
In my friend's case, I think it was both. They were eating mandarins like there was no tomorrow! What are mandarins high in? Vitamin C. So not only was the body getting a hit of carbs to help calm down the nervous system from the sugars in the mandarins, but also the extra immune system support from the vitamin C.
Vitamin C can halve our cortisol levels which is great, because chronically elevated cortisol (as aforementioned) suppresses the immune system.
Solution: in periods of higher stress, or just as an added layer of support add in a high vitamin C piece of fruit to your day (e.g. mandarins, oranges, kiwifruit etc), or supplement with 1000 mg of vitamin C.
FINAL THOUGHTS
You can see that for my friend (as for many of my clients), the cravings were all supporting one core imbalance - nervous system dysfunction.
The body is always trying to get back to homeostasis - a place of balance - where the body feels safe and regulated. There are many other cravings that can mean different things too and I am happy to dive into those in another blog (let me know in the comments if you’d like that). But I hope this helps give you a starting point to understand that cravings aren’t there to sabotage you, they’re feedback from the body.
So next time you get a craving, ask yourself… What is my body trying to communicate with me?
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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Smoked Salmon And Avocado Omelette
SMOKED SALMON AND AVOCADO OMELETTE
31 / JULY / 2024
SHEREE'S HEALTH DIARIES
Prep Time: 10 mins
Cook Time: 10 mins
Servings: 2
INGREDIENTS
- 4 eggs
- 100g smoked salmon
- 1 avocado, sliced
- Handful of cherry tomatoes, halved
- Fresh herbs (dill or chives), chopped
- Salt and pepper to taste
METHOD
- Crack the eggs into a bowl and whisk them until the yolks and whites are fully combined. Season with a pinch of salt and pepper to taste.
- Thinly slice the smoked salmon and cut the avocado in half, remove the pit, and slice the flesh thinly.
- Halve the cherry tomatoes and chop the fresh herbs (dill or chives) finely.
- Place a non-stick skillet or frying pan over medium heat. Allow the pan to heat up for about 1-2 minutes. Lightly coat the pan with a small amount of oil or butter to prevent sticking.
- Pour the whisked eggs into the heated pan, swirling the pan gently to ensure the eggs spread out evenly. Let the eggs cook undisturbed for a few minutes until the edges start to set but the centre is still slightly runny.
- Once the edges of the omelette have set, evenly distribute the smoked salmon, avocado slices, and halved cherry tomatoes over one half of the omelette.
- Sprinkle the chopped fresh herbs over the fillings.
- Using a spatula, carefully fold the empty half of the omelette over the filled half to create a half-moon shape. Press down gently to ensure the fillings are enclosed.
- Continue to cook the omelette for another 1-2 minutes until the eggs are fully set and the fillings are warmed through. If necessary, you can flip the omelette carefully to cook the other side for an additional minute.
Once fully cooked, slide the omelette onto a plate. Optionally, garnish with a few extra fresh herbs or a light drizzle of olive oil. Enjoy!
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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30 Wellness Habits For Optimal Health And Longevity
30 WELLNESS HABITS FOR OPTIMAL HEALTH + LONGEVITY
24 / JULY / 2024
SHEREE'S HEALTH DIARIES
As I entered my 3rd decade on this planet this month, I thought it only fitting to share some of the wellness habits and hacks that I plan to continue into my years ahead (and ones I wish I had started when I was younger)...
Your body is a temple, and in order for me to fulfil my mission and serve as deeply as I know I am meant to, it is important that I treat it as one.
30 WELLNESS HABITS
- Practice gratitude daily
- Get 7-9 hours sleep
- Hit the sauna 3 - 4 x week for 20+ minutes each time
- Strength train 4 x week
- Get out into nature often, daily if possible
- Wake with the sunshine and set up your circadian rhythm for success
- Say NO if it doesn’t feel aligned, you don’t have to please everybody
- Take cold showers daily (except when you’re on your bleed)
- Practise lymphatic drainage morning and evening
- Dance more, often and as if no one is watching
- Take creatine, not just for your muscles, but for your brain health
- Walk after big meals to balance your blood sugars
- Avoid naked carbohydrates (always put some clothes on - pair carbs with fats or protein to slow the blood sugar spike)
- Only take medications when absolutely necessary, there is almost always a natural solution
- Get your 8+ hugs a day
- Practise self-awareness, manage the stories in your mind, reflect and act from a conscious state and sense of self so you’re always growing and moving forward in a postive direction
- Ask for help when you need it, there is no shame, and you know you’d do the same for others
- Listen to your body, it knows best and is always trying to communicate with you
- Be mindful in the morning even if it is just for 5 minutes, it sets up your day
- Drink your coffee 90 minutes after waking and after a high protein breakfast
- Fast for a reset, to prevent jet lag and to heal your gut - daily overnight for 12 hours is also helpful
- Get your 7.5K+ steps in for your mental and metabolic health
- Magnesium is your best friend, don’t go a day without it
- Surround yourself with people who are where you want to be, going the places you want to go and constantly challenge you in the best way
- Practise giving more than you receive, but be able to receive too
- Ditch the perfume, receipts, plastic bottles and containers
- Breath consciously, in different ways, it controls your state
- Smile, laugh, pray
- Eat your leafy greens, and when you think you’ve eaten enough, eat more
- LOVE, love hard, love big and don’t be afraid to love again
FINAL THOUGHTS
Whilst these may not be your conventional ‘wellness habits’ they are tools/lessons/tips for your mind, body and soul. I can honestly say that I am so proud of myself and grateful to live by these.
Wellness to me is a way of life. It isn’t just ticking a box, nor is it doing it to be ‘trendy’. I genuinely love living this way and I am incredibly happy for it.
Not all of these 30 may resonate with you, and some may take you many more years to learn, or you may be screeds ahead in some. But I am a huge fan of nailing the basics.
Move your body. Nourish your mind. Love from your soul. In my 30 years (which may seem very young), this is the key to fulfilment, happiness and success.
I’d love to know what you’d add to the list… share it with me in the comments below or email me at sheree@shereehannahwellness.com.
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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Hawaiian Tuna Poke Bowl
HAWAIIAN TUNA POKE BOWL
19 / JUNE / 2024
SHEREE'S HEALTH DIARIES
Prep Time: 20 mins
Servings: 2
INGREDIENTS
- 200g sushi-grade ahi tuna, cubed
- 1 cup sushi/basmati rice, cooked
- 1 avocado, sliced
- 1 cucumber, diced
- 1/2 cup pineapple, diced
- 2 tbsp gf soy sauce
- 1 tbsp. sesame oil
- 1 tsp Sriracha
METHOD
- Start by cutting the sushi-grade ahi tuna into small, bite-sized cubes.
- In a medium-sized bowl, combine the cubed tuna with 2 tablespoons of soy sauce, 1 tablespoon of sesame oil, and 1 teaspoon of Sriracha. Gently toss the tuna to ensure it is evenly coated with the marinade. Set the bowl aside and let the tuna marinate.
- Cook 1 cup of sushi rice according to the package instructions or using your preferred method. Once cooked, let the rice cool slightly.
- Slice the avocado, dice the cucumber into small, even pieces (if the skin is thick, you may want to peel it before dicing)
- Dice the pineapple into small chunks. Fresh pineapple is recommended for the best flavour, but canned pineapple can also be used.
- Assemble the poke bowls by dividing the cooked sushi rice evenly between two bowls, creating a base layer, then spoon the marinated ahi tuna over the rice in each bowl. Arrange the sliced avocado, diced cucumber, and diced pineapple around the tuna. You can get creative with the presentation, arranging the toppings in sections or mixing them together as desired.
- For added flavour and texture, you can sprinkle some sesame seeds or chopped green onions on top of the bowls. Additional toppings like seaweed salad, pickled ginger, or radishes can also be added if you like.
- Serve!
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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Benefits Of The Sauna For Hormone + Metabolic Health
BENEFITS OF THE SAUNA FOR HORMONE + METABOLIC HEALTH
15 / MAY / 2024
SHEREE'S HEALTH DIARIES
The sauna obsession is real and for good reason... Studies show regular sauna sessions decrease any risk of death by 40% (now whilst that isn’t hormone health or metabolic specific, I think I speak for all of us when I say that is INSANE).
To get all the benefits of sauna for longevity as well as hormone + metabolic health, studies suggest ~60 minutes per week (around 3 - 4 x 20 minute sessions).
HERE'S WHY I USE IT ALMOST DAILY
1. Stress Reduction: sauna sessions can help reduce stress by promoting relaxation and reducing cortisol levels. Lower cortisol levels contribute to a more balanced hormonal profile as well as support stress resilience - aka your body’s ability to tolerate stress easier
2. Improved Insulin Sensitivity: regular sauna use has been linked to improved insulin sensitivity. This is crucial for metabolic health, as enhanced insulin sensitivity allows cells to better respond to insulin, regulating blood sugar levels more effectively.
3. Increased Growth Hormone: sauna sessions may stimulate the release of growth hormone. Growth hormone plays a role in metabolism, muscle development, and overall vitality.
4. Detoxification: saunas induce sweating, which helps eliminate toxins from the body. Detoxification can support overall health and may indirectly impact hormone balance - say goodbye to estrogen dominance and hello to a happy liver.
5. Enhanced Circulation: Heat exposure in saunas promotes blood circulation. Improved blood flow can aid in the delivery of nutrients and oxygen to cells, supporting metabolic processes. Plus the sweating is a form of cardiovascular exercise which revs up the metabolism too.
6. Thyroid Function: some studies suggest that sauna use might have a positive impact on thyroid function, contributing to the regulation of metabolism. It does so by raising our core body temperature so our thyroid doesn’t have to work as hard to manage our metabolism and warmth.
7. Weight Management: sauna use can contribute to calorie burning and may have a positive influence on weight management. However, it's essential to complement sauna use with a healthy diet and regular exercise.
I also love the mental health benefits and improved immune function it gives me. I aim for around 60 minutes total a week to get all the benefits + support longevity.
Usually broken up into 3-4 x 20 minute sessions followed by a cold shower
Have you tried saunas yet? Let me know what you think 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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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!