Protein Banana Cake - Feeding Lara
PROTEIN BANANA CAKE
17 / MAY / 2023
SHEREE'S HEALTH DIARIES
Your taste buds are going to thank me for this week’s recipe! The amazing @feedinglara and I have teamed up for a little collaboration - sharing Lara’s delicious high protein banana cake recipe!
Lara is in my opinion a genius in the kitchen and the best part is, she bakes everything completely paleo! Which means it’s gluten free, dairy free, grain free and refined sugar free - perfect for those of us who love nourishing our guts, enjoy some sweet treats but don’t want to load our bodies with crap! Which is where I come in to share some of the health benefits!
Two ingredients worth shining a spotlight on in this recipe are the seed butter of choice (Lara used tahini) and the ghee (an amazing butter replacement)
Tahini firstly is an awesome alternative for those who find nuts/nut butter don’t agree with them or causes irritation in their gut. Secondly, it’s super beneficial to the body as it is rich in antioxidants, and produces a natural anti-inflammatory effect, which pairs beautifully with the anti-inflammatory properties of ghee.
Ghee is so underappreciated IMO, not only is it a great lactose free + casein free (aka dairy free) alternative to butter, it maintains its stability when heated much like butter, making it a much safer and healthier alternative to vegetable and seed oils that produce a toxic compound acrylamide when heated. Meaning happier hormones, less period pain, and reduced digestive issues!
Check out Lara’s recipe here (and all the other amazing recipes on her blog), 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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How To Eat Chocolate Guilt Free
HOW TO ENJOY YOUR EASTER CHOCOLATE GUILT FREE
5 / APRIL / 2023
SHEREE'S HEALTH DIARIES
HOW TO ENJOY YOUR EASTER CHOCOLATE GUILT FREE… Without messing up your hormones!
You’re allowed to have your cake and eat it too (or easter eggs in this case)
When it comes to our health and eating habits, especially at this time of year, it can be very easy to find ourselves OVER-EATING or EMOTIONAL EATING… 😓 and an overindulgence in refined sugars and processed foods can send our hormones into haywire!
I’m here to help you ditch the guilt and eat intuitively whilst keeping those hormones happy! 🙌🏽
As someone who really used to struggle with binge eating, especially around Easter I can totally relate, and know the battles that can be going on in your mind right now 😣
I also know how much it used to end up affecting my mood, my energy and ultimately my next period because I had overindulged
Believe it or not, we actually have internal hunger cues and appetite regulators that help tell us when we are due to eat, and when we are full 🤯
However, I also know we are human 😅, and these can be easily overridden when it comes to emotion, stress, boredom or even hormonal imbalance
I want you to be able to go enjoy your easter eggs or hot cross buns with freedom, or choose not to from an empowered place 🍫😍 🙌🏽
Instead of focusing on what you can’t have, focus on what you really want! 🤩I can’t tell you the amount of times I have actually passed up chocolate, ice cream and cake because I really didn’t feel like it, 👌🏽 and other times where I have devoured more than my share! 😅
However, there was a time where bingeing was my go to, 😓 followed by purging…
I won’t even tell you what happened to the poor giant Reese’s pieces peanut butter egg that I ate in one sitting 🤦🏼♀️🤦🏼♀️🤦🏼♀️ But that was before I found the balance I now have 😍 There is no restriction, so there is literally no need to binge or purge 🎉🎉🎉
TIPS FOR CHOOSING WHAT TO EAT FROM A HEALTHY PLACE
I give myself full permission to have what I want, when I want, and this for me is truly FREEING! 🥳 However there are a few key things I also do, so that I know that I am making the decision from a healthy place.
- Ensuring I have had a protein rich meal, with plenty of leafy greens too, this way I know I am satiated, have given my body a bunch of nutrients and I won’t be trying to satisfy the hunger by filling myself up with sugar.
- I then practise intuitive eating, by asking myself and answering honestly - ‘Is this going to serve me right now?’ And the answer may very well be YES, I might really feel like the chocolate and want to savour and enjoy it, or I might check in and see I’m actually not that hungry right now and having the chocolate is only going to make me feel too full and bloated and that’s not fun. The key is to understand, there is no wrong answer.
- If I do choose to enjoy the chocolate (and I know at some point over Easter weekend I most definitely will), I am really present and mindful with it. I don’t just snack away in front of a screen, or mindlessly consume it without even realising I’m eating it. Instead, I notice the feel, taste, texture and sweetness of it as I enjoy every mouthful/piece. Mindful eating is an amazing practice to practise.
- Finally I make sure I am keeping on top of my supplements, magnesium is amazing to keep on top of sugar cravings, but also support your hormone health and reduce that stress hormone cortisol from floating around unnecessarily. I take this daily, and sometimes increase it during times like these to support my body.
FINAL THOUGHTS
By listening to my body, hunger cues, feeling into whether or not I am wanting the chocolate 🍫 from a place of lack and emotion, or because I truly want to enjoy it and savouring every delicious mouthful, has been a GAME CHANGER! 🤩🤩
And if it worked for me (with my history of ED), then I know it can work for you! 🙌🏽
Listen to what your gut is telling you (like seriously), take that pause and then make your decision from a place of empowerment and completely GUILT FREE! 😁
HAPPY EASTER!!
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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Pre-Workout Gummies Recipe
PRE-WORKOUT GUMMIES RECIPE
29 / MARCH / 2023
SHEREE'S HEALTH DIARIES
Prep Time: 2 minutes
Cook Time: 8 minutes
Total Time: 10 minutes
Yields: 30 - 40 gummies
One of the most common questions I get asked is “do I have to eat before I exercise?”
Short answer. YES.
Unless you are doing a walk or fasted cardio (with no resistance), then you are going to need something before you train. Especially first thing in the morning
But look, I get it. I personally cannot stomach a meal or anything remotely close to a ‘breakfast’ if I am exercising in the morning, so when I learnt a little trick it not only helped my training but my clients massively.
The trick is to pop a little honey under the tongue as that little glucose (sugar) hit tricks your brain into thinking it has had a meal, it is absorbed super quickly and breaks your fast so that you don’t start breaking down your muscles to use as a fuel source (and nope your body doesn’t automatically burn fat first thing in the morning if you start exercising).
Which is why having something before you train is super important.
These gummies actually tick a lot of boxes for such a small little snack… especially in the workout space you see not only do you have the honey for the ‘snack hack’, but the pomegranate juice contains polyphenol antioxidants that help your body get the oxygen and nutrients it needs during exercise as they increase nitric oxide bioavailability.
The pomegranate also helps rejuvenate mitochondria (the little powerhouses of your cells) which is what allows us to get the energy to exercise too. Amazing huh!?
I recommend having 2 - 3 of these if you’re needing a little something in the morning to get you going, or if you need a quick snack before the gym on those days you’re in a bit of a rush!
Side note: the gelatin is amazing to support gut health and repair gut lining, so these gummies are a win win! Check out the recipe below :)
INGREDIENTS
- 1 cup pomegranate juice
- 4 tbsp. gelatin (I used the nutra organics natural grass fed unflavoured)
- 3 tbsp. honey
METHOD
(as adapted from @boobtofood)
- Add the juice to small - medium saucepan
- Sprinkle the gelatin over the juice (try spread it out evenly), and let it sit for a few minutes, this allows the gelatin to ‘bloom’
**You will notice a wrinkled look forming on the surface as the liquid absorbs the gelatin - Stir the mixture together
- Put on a low-medium heat and stir gently until the gelatin has dissolved for around 5 minutes
- In the last minute or so add the honey and make sure this is well mixed through
- Remove from heat and pour into silicone moulds (I got mine from @littlegiantsstore and found using a tear dropper helped massively too. Alternatively you can use a container as long as it lifts out easily.
- Pop in the fridge for 2+ hours for it to set
- Remove from moulds or cut them up (if in a container) and keep refrigerated for up to 14 days. Enjoy!
As always, if you do make this, be sure to tag me on social media @shereehannahwellness and let me know what you think :)
ENJOY!
Yours in Health,
Sheree xo
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Kefir Gummies Recipe
KEFIR GUMMIES RECIPE
16 / NOVEMBER / 2022
SHEREE'S HEALTH DIARIES
Prep Time: 2 minutes
Cook Time: 8 minutes
Total Time: 10 minutes
Yields: 30 - 40 gummies
Fermented foods are becoming so popular with all the hype around how much it can support gut health, and there is definitely a beautiful place for them, however I often find people use them far before their tummies are ready.
With my clients, I often suggest we pause on the fermented foods first and focus on rebuilding and repairing before adding them in. Fermented foods are amazing prebiotics, and kefir is no exception. I have also found it is something myself and my clients tolerate far better early on (and from then on) in our journey’s than other fermented foods which is why I love @thewildfermentary kefir!!
I love having this once or twice a week as a drink (in a wine glass, because why not), but with my new obsession with gummies, I thought it would be awesome to try to make some. That way we combine the repairing with the prebiotics and let me tell you it was a great success!
Be sure to use my discount code: ‘SHEREE10’ if you want 10% off The Wild Fermentary Kefir!
Side note: the gelatin is amazing to support gut health and repair gut lining, so these gummies are a win win! Check out the recipe below :)
INGREDIENTS
- 1 cup kefir (I used @thewildfermentary)
- 4 Tbsp. gelatin (I used the nutraorganics natural grassfed unflavoured)
- 3 Tbsp. stevia (you can use honey instead, I was just keeping the sugar way down)
METHOD
1. Add the kefir to small - medium saucepan
2. Sprinkle the gelatin over the juice (try spread it out evenly), and let it sit for a few minutes, this allows the gelatin to ‘bloom’
**You will notice a wrinkled look forming on the surface as the liquid absorbs the gelatin
3. Stir the mixture together
4. Put on a low-medium heat and stir gently until the gelatin has dissolved for around 5 minutes
5. In the last minute or so add the stevia (or honey) and make sure this is well mixed through
6. Remove from heat and pour into silicone moulds (I got mine from @littlegiantsstore and found using a tear dropper helped massively too. Alternatively you can use a container as long as it lifts out easily.
7. Pop in the fridge for 2+ hours for it to set
8. Remove from moulds or cut them up (if in a container) and keep refrigerated for up to 14 days. Enjoy!
As always, if you do make this, be sure to tag me on social media @shereehannahwellness and let me know what you think :)
ENJOY!
Yours in Health,
Sheree xo
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Cinnamon Vanilla Protein Mousse Recipe
CINNAMON VANILLA PROTEIN MOUSSE
02 / NOVEMBER / 2022
SHEREE'S HEALTH DIARIES
Prep Time: 5 minutes
Cook Time: 1 minute
Total Time: 6 minutes
Yields: 2 servings
Ever get cravings after dinner? Or absolutely love dessert like me? This yummy recipe will become a staple in your household if you do!
The best part is because it’s protein rich and contains cinnamon it can really support balancing your blood sugars which is fantastic before bed, and in beating the cravings.
Super simple and easy (just the way I like it), just pop it in the blender. I hope you enjoy it!
This recipe was taken directly from my 4 Week Gut Reset Recipe Book, if you want to check out more recipes and ways to reset and support your gut health check it out here!
In the meantime, give this recipe a try!
INGREDIENTS (SERVES 2)
Filling:
- 1 small banana
- ¼ tsp. xanthan gum
- ¼ tsp. cinnamon
- 1 tsp. vanilla essence
- 1 tbsp. almond butter
- 2 scoops vanilla protein powder
- ¼ cup almond milk
Topping:
Sprinkle of cinnamon
METHOD
Combine all ingredients in the blender, whip into a thick consistency and top with a sprinkle of cinnamon.
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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Liver Detox Gummie Recipe
DETOX CRANBERRY GUMMIES RECIPE
5 / OCTOBER / 2022
SHEREE'S HEALTH DIARIES
Prep Time: 2 minutes
Cook Time: 8 minutes
Total Time: 10 minutes
Yields: 30 - 40 gummies
Detox time can often suck, you feel super restricted, there’s only so much you can do to make the food taste good, especially when you’re on the liver detox I do where there’s no salt! Whaaaatt!!
Often the thing I find the hardest is not having something to chew or sink my teeth into, and sometimes I just crave a little something after dinner, so when I had the idea to create little healthy gummy lollies I was so excited!
I actually tried and failed a number of times with this, but I am so pleased I persevered!
I chose cranberry juice in particular because it is something I am drinking on my detox currently as it is an awesome diuretic (helping with fluid retention) which supports detoxification and pulls out the water stored in our fat.
Cranberries themselves are also supportive for our lymphatic system - helping with things like cellulite and breaking down fatty particles in our body due to the flavonoids and enzymes inside.
The important thing here is that we aren’t using a crappy high sugar supermarket cranberry juice, but one that is pure cranberry juice, not concentrate! I personally used Lakewood Farms Organic Pure Cranberry here in NZ, just be sure to check the ingredients and sugar content on yours if you choose to use it.
You can replace cranberry juice with any other juice (again keep in mind the sugar content), I have also tried with lemon juice which is a bit sour but yummy!
Side note: the gelatin is also amazing to support gut health and repair gut lining, so these gummies are a win win! Check out the recipe below :)
INGREDIENTS
- 1 cup cranberry juice (I used Lakewood Farms Pure Cranberry)
- 4 Tbsp. gelatin (I used the nutraorganics natural grassfed unflavoured)
- 3 Tbsp. stevia (you can use honey instead, I was just keeping the sugar way down)
METHOD (as adapted from @boobtofood)
- Add the cranberry juice to small - medium saucepan
- Sprinkle the gelatin over the juice (try spread it out evenly), and let it sit for a few minutes, this allows the gelatin to ‘bloom’
**You will notice a wrinkled look forming on the surface as the liquid absorbs the gelatin - Stir the mixture together
- Put on a low-medium heat and stir gently until the gelatin has dissolved for around 5 minutes
- In the last minute or so add the stevia (or honey) and make sure this is well mixed through
- Remove from heat and pour into silicone moulds (I got mine from @littlegiantsstore and found using a tear dropper helped massively too. Alternatively you can use a container as long as it lifts out easily.
- Pop in the fridge for 2+ hours for it to set
- Remove from moulds or cut them up (if in a container) and keep refrigerated for up to 14 days. Enjoy!
As always, if you do make this, be sure to tag me on social media @shereehannahwellness and let me know what you think :)
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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Blueberry Chia Pudding Recipe
BLUEBERRY CHIA PUDDING
27 / OCTOBER / 2021
SHEREE'S HEALTH DIARIES
Prep Time: 10 - 15 minutes
Yields: 1 serving
This high protein, fibre and omega rich chia pudding is a great way to start your morning. Optimal for keeping those blood sugar levels balanced and supports a healthy bowel (and bowel movements).
INGREDIENTS
- 3 tbsp. chia seeds
- ⅔ cup unsweetened coconut milk/almond milk
- 1 scoop vanilla plant protein powder
- 1 tbsp. coconut flakes
- ½ cup blueberries (fresh or frozen)
- 1 tsp. honey (optional)
METHOD
- Mix all the ingredients except the coconut flakes + berries together in a bowl
- Leave to set for at least 15 minutes (best if left overnight)
- Top with coconut flakes and blueberries.
As always, if you do make this, be sure to tag me on social media @strengthen.heal.nourish and let me know what you think :)
ENJOY!
Yours in Health,
Sheree xo
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Bounty Bar Bites Raw Treat Recipe
RAW BOUNTY BAR BITES RECIPE
15 / SEPTEMBER / 2021
SHEREE'S HEALTH DIARIES
Straight out of the Reclaim Your Radiance Wholefoods Recipe Book… my bounty bites! These little delights are vegan, gluten free, refined sugar free, but most definitely not FUN free!
Bounty bites are one of the most popular creations inside RYR so I thought I’d share a little taster with you! If you are a lover of coconut you are in the right place!
Coconut is a fantastic form of MCTs (medium chain triglycerides), whilst it has had a bad wrap for being high in saturated fats, MCT’s are actually super powerful when it comes to being antibacterial and antifungal (SIBO and candida I’m looking at you).
Coconut (and it’s oil), are a high quality fat source that have been linked to improved cognitive function, as well as increasing satiety (fullness), which as a result can help with weight loss. This is something to be mindful of though, as it is still a very high fat food and like all good quality fats, should be enjoyed in moderation (like a portion of one of these bounty bite slices).
MCT’s like coconut due to their shorter chains, are actually more easily digestible too! And because of the bonus of being antibacterial/antifungal this is another win for your gut! Check out the recipe below:
INGREDIENTS
Makes around 20 servings
- 3 & ½ cups shredded unsweetened coconut
- 1 tbsp. unsweetened vanilla extract
- ½ cup coconut cream
- 1 tbsp. coconut oil
- 2 tbsp. vanilla plant/collagen protein powder
1 – 2 tbsp. stevia (optional) to sweeten
For topping: ½ loving earth chocolate bar melted + 1 tsp. coconut oil
METHOD
- Mix all main ingredients together in a bowl then pour in a long slice tray.
- Put in the freezer and let it set for around 2 – 3 hours.
- Top with melted chocolate mixed with coconut oil
If you do make this, be sure to tag me on social media @strengthen.heal.nourish and let me know what topping creations you come up with, I am always looking for more inspo!
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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Boost Your Protein Intake Hemp Heart Snacks
BOOST YOUR PROTEIN INTAKE WITH HEMP HEARTS + 3 SIMPLE SNACKS TO TRY
12/ MAY/ 2021
SHEREE'S HEALTH DIARIES
WHAT’S THE HYPE WITH HEMP?
This naturally sourced, plant based protein, is packed full of a variety of nutrients, including being rich in amino acids. In fact, hemp is actually a COMPLETE protein, meaning that it contains all nine of the essential amino acids.
Why this is important is that essential amino acids are just that, essential to the body. The difference with the essential amino acids is that they are not able to be produced by our body, therefore we need to find it in our food sources. Making hemp a fantastic source to draw from!
MORE ABOUT HEMP
Whilst hemp is derived from the same cannabis species, there can be no worries about these nutritious little gems (hemp hearts), containing any of the psychoactive ingredients that you would find in marijuana as it does not contain any of the THC (tetrahydrocannabinol). So nothing to worry about here!
I have been trying @harvestohand hemp protein and hemp hearts, and I am excited to share with you 3 of my favourite snacks that I add these hemp hearts to, to boost their protein intake (helping not only recovery, repair and growth, but stabilising my blood sugar levels making my hormones happier).
SNACK RECIPES
Snack 1: Celery sticks with almond butter + hemp hearts
Ingrediets: 3 - 4 celery sticks + 2 tbsp. almond butter + 2 tbsp. hemp hearts
Instructions: Spread the almond butter inside the celery sticks and sprinkle the hemp hearts on the top, yielding about 15 - 16g of protein per serve.
Snack 2: Coconut yoghurt + berries + hemp hearts
Ingredients: ⅓ cup coconut yoghurt + ½ cup berries of choice + 2 tbsp. hemp hearts
Instructions: Sprinkle the berries and hemp hearts over the yoghurt and enjoy, yielding about 8 - 9g of protein per serve.
Snack 3: Apple + cashew butter + hemp hearts
Ingredients: 1 apple + 1 tbsp. cashew butter + 1 tbsp. hemp hearts
Instructions: Dip the ends of the apple in the cashew butter and then sprinkle with hemp hearts, yielding about 7 - 8g of protein per serve.
You can also add these to the top of your porridge, salads or in a chia pudding for an extra protein boost!
Stay tuned for my hemp protein breakfast bar recipe… coming soon!
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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