Should You Have Cheat Meals
SHOULD YOU HAVE CHEAT MEALS
19 / OCTOBER / 2022
SHEREE'S HEALTH DIARIES
Should I have cheat meals or a cheat day? Where do treat foods fit into my meal plan? 🍩
This is a question I often get asked as a nutritionist, and my answer may come as a surprise to you…
Long story short, I am not a fan, anyone who’s worked with me, will understand why I don’t believe in TREAT or CHEAT MEALS! 🙅🏼♀️👎🏽 But let me share exactly why with you…
WHY I DO NOT BELIEVE IN "TREAT OR CHEAT MEALS"
Firstly, from a personal note I suffered from an eating disorder for over 3 years and I find words like these very triggering. 😓 In fact, it was from being so restrictive with my calories and feeling like it had to be an all or nothing approach that contributed massively to my eating disorder.
Now, you may not have been there, but the majority of women I work with, do have an unhealthy relationship with food, whether that is binge eating, under eating, stress eating, boredom eating… you name it.
And when we have a ‘treat’ and label it as such or ‘cheat’ it often adds to the guilt around the food. We have to be so mindful of the words we use with ourselves… Food language is another massive issue but I will leave that ted talk for another day.
Secondly, I am a huge believer in INTUITION + BALANCE! ⚖️ Your body is intelligent and whilst you may get a hankering for some chocolate the week before your period, this isn’t your body working against you (believe it or not)
It is actually often a sign we need some extra magnesium (the beautiful nutrient that helps with stress and cramps and we don’t eat enough of), and chocolate contains magnesium so this is why we can crave it.
SOLUTION: get a high quality magnesium supplement that you take daily, and if you still want the chocolate before your period, enjoy it… mindfully!
In terms of the BALANCE factor… we have to learn to put things into perspective. Remember that all or nothing approach and restrictive dieting is not a long term fix… instead, look at your entire week and see how BALANCED it is.
I teach my clients to look at it this way… Your average person eats 35 meals a week! 🤯 (3 main meals and 2 snacks)... so if you have 2 - 3 meals ‘off’ a week, it’s really not the end of the world is it!
From personal experience and with clients I have found treat foods or cheat meals often leads to overindulgence, bingeing and guilt 😣🍫
Have you ever found yourself saving up for a ‘cheat meal’ only to feel completely sick 🤢 afterwards because you ate waaaay more than you normally would out of fear of not getting to eat it for another week/month etc? 😫
In all honesty, this used to be me, I’d wait till Saturday evening came around, and then binge on burgers or pizza, ice cream, chocolate and lollies. 🍔🍕🍬🍫
Then I’d feel so guilty, I would go and purge to make myself feel better. 🤮
Not everyone is like this, but it is very easy to get into the mentality of restriction then bingeing, so I would rather discourage it. 👎🏽
WHAT I DO RECOMMEND
Simply listening to your body, planning ahead with your social calendar 🗓 , and enjoying meals as you want, when you want within moderation completely guilt free is totally FREEING! 🙌🏽
Ditch that diet mentality, if you’re out for dinner and you want a wine 🍷 or pasta 🍝 … get it (if you want it, and ENJOY IT)!!
The only time I suggest we rain it in, is if this is your everyday life. We want to be eating whole real foods at least 80% of the time. 🍏 Think moderation, and intuition as well as freedom! And remember, progress over perfection! ✨
I hope this has helped and if you have any questions at all feel free to comment below, I am here to support!
P.S. I am hosting a MASTERCLASS on how to heal your relationship with food… click here to find out more!
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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Should Females Be Intermittent Fasting
SHOULD FEMALES BE INTERMITTENT FASTING?
21 / SEPTEMBER / 2022
SHEREE'S HEALTH DIARIES
This is definitely one of my most commonly asked questions, is fasting healthy for women, should I be fasting as a female, what kind of fasting is okay for females?
You get the picture…
Well, I have a pretty direct opinion on this, and the research to back it.
HOW FASTING EFFECTS WOMEN
You may not know this, but females run COMPLETELY differently than males in terms of biology (particularly hormones)
Aaaaand… this has a MASSIVE impact on what ‘diets’ work (or don’t work for your body)
As a female, your sex hormones progesterone and estrogen play a major role in your metabolism and your ability to shift weight.
However these are greatly influenced by your stress hormone cortisol, and your blood sugar balancing hormone insulin, which play an even bigger role in weight loss.
If you fast on a daily basis as a female, you are communicating to the body that there isn’t enough food left in the world (hello survival response).
This then increases your cortisol levels, throws your blood sugar out of balance in order to try to preserve energy (in this case store FAT)
It ALSO communicates to your body that it is not safe to reproduce at this time and so it shuts down or reduces production of your reproductive hormones (estrogen and progesterone)
So, not only are you storing more fat, but you are now more likely to skip ovulation leading to PMS, mood swings, anxiety, period pain, tender breasts and other hormonal imbalances to name a few!
This is why I DO NOT RECOMMEND INTERMITTENT FASTING for FEMALES!!
WHY DON'T WE KNOW ABOUT THIS?
The unfortunate thing is, in most scientific research in the health and wellness field, especially around weight loss is done on MEN, then a small part on post-menopausal women
Which means that menstruating females (aka if you get a period) are left out of studies!
In fact it has been said that females of reproductive age make up only around 4% of the literature when it comes to health, wellness and weight loss!
Which is just crazy if you ask me! The only time a female should be doing IF is when she is post-menopausal because then you no longer have a cycle that is changing your hormones day to day!
If you want to know how to REALLY boost your metabolism, shift stubborn weight AND balance your hormones, my 12 week program will teach you how to do exactly that.
I have had a number of women actually go through my program who couldn’t believe how much better they felt ditching the fasting and eating more (and shifting weight as a result).
I dunno about you, but I definitely enjoy my food, so getting to eat more has always appealed to me, the key is to know how to eat for your body, and this is exactly what I teach you in Reclaim Your Radiance!
I hope this has helped and if you have any questions at all feel free to comment below, I am here to support!
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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Bikini Body Truth
BIKINI BODY TRUTH
27 / JULY / 2022
SHEREE'S HEALTH DIARIES
Bikini Body 👙 ... is there really such a thing?
There is so much pressure from social media, magazines, outside influences like our social circles or partners, or even family which eventually become internal pressures.
However, we are getting so much wiser around this issue. We identify that what you see plastered over all forms of media is photoshopped and edited and unrealistic for the majority of the population. We have the advocates for all you need is a bikini and a body, embrace the skin you’re in, love yourself and wear what you want when you want.
If you ask me, the main thing we need to focus on when it comes to this is bringing down the internal pressures we give ourselves, and bringing down the judgement we pass on ourselves.
So let’s make the beach, the pool, the bathroom, the bedroom, the gym, the mall, every mirror or reflection or photo you ever see in your life a judgement free zone. 🙏
THE MINDSET SHIFT
If we are so willing to accept and encourage others, why can’t we offer the same kindness to ourselves. We decide what’s beautiful in our minds, not social media, and not magazines.
I know when I see a girl in a bikini, any shape or size I bring about admiration, not judgement, in my head it’s a ‘you go girl’ or ‘I love that bikini’ rather than a she shouldn’t be wearing that.
Not one single body is perfect, that’s merely how society has depicted it for us. What’s beautiful no matter your shape or size is your true self.
We all have things we aren’t 100% happy with, we all have imperfections, but it’s what makes us human and unique! If you really are unhappy with your body, take some action. I don’t just mean go to the gym or eat healthier. I mean work on your mind! Bring kindness instead of judgement and make changes to your lifestyle if it will help!
It is when we remove this judgement we can learn to stop judging ourselves. I accept my body and thank it for all it goes through on a daily basis. I love it because it is my one true home. I have shifted my mindset from hate to love, from judgement to kindness and you can too! You just gotta flip the switch!
However, I get it… even when you do the work around loving yourself more, sometimes guilt can come up because you ask the question, how can I love myself and still want to change?
This is something that could do with incorporating a little bit of a new perspective. I want to let you know it’s okay to strive to achieve something, it’s okay to know that you’re capable of more. The biggest thing is accepting and loving your body every stage of the process.
Whilst I definitely advocate for body confidence, and self love I think it’s also completely fine to have goals and be wanting to work towards your best physique possible. I often find people take one of the two extremes... either all self love or all about the shred. There’s actually a middle ground that you can sit in too!
You can have BOTH!
ACCEPTANCE IS KEY
Take me for example. Am I where I want to be with my body right now? Hell No! I have goals, I do want to have more of a toned stomach and leaner legs, grow my hamstrings and my shoulders. I have something to work towards and strive for.
However...
Do I love my body for how far it has come and appreciate all it does for me day in day out? Hell Yes! 🙌
Acceptance is the Key! Accepting my body for the way it is right now allows me to be comfortable and confident in my own skin. After all... we decide what’s beautiful right?
I’m a fish, I love the water, always have and always will. I wear a bikini because I want to swim, I want to tan, I want to be able to have fun in the skin I’m in... And I can do this with complete comfort, even though I may not be where I want to be 100% in my physical goals. It’s important to be happy with where you’re at, rather than always looking to where you want to go.
So, rather than hating your body because it’s not where you want it to be right now, love it, show it respect for all you put it through and know that the positivity and love you are showing it will help you get to your goals a lot quicker. Make a plan, but embrace the journey rather than chasing the destination!
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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Why You Need To Be Pooping Daily For Weight Loss
WHY YOU NEED TO BE POOPING DAILY FOR WEIGHT LOSS
22 / JUNE / 2022
SHEREE'S HEALTH DIARIES
LISTEN UP… 📣 If you are not pooping 💩 daily, it’s time to sound the alarm bells 🚨🚨🚨
Particularly if you want to shift weight, support your hormones or just be healthy in general. 😅
WHY DAILY BOWEL MOVEMENTS ARE SO IMPORTANT
One of the biggest issues I hear about from clients is irregular bowel movements, specifically constipation.
Now, I know this isn’t fun to talk about or admit, but if you let this fester over time it can cause havoc in your body. 😱🥺
Think about it this way, your bowel movements 💩 are one of the ways your body eliminates toxins ❌- TOXINS (aka a substance that is harmful to your body)
If you aren’t eliminating these toxins through your bowel movements 💩 at least once a day you are essentially just letting them sit there ready to be reabsorbed. 😵
I like to think about it as a bus 🚌 (stool) travelling down a road (your intestine) with a bunch of passengers 👩🏼🤝👨🏾 inside (the toxins)... If the bus is moving at a steady pace those passengers are going to get to their destination on time 🙌🏽🥳, however if the bus is stopped the passengers are able to get off the bus and go for a wander 😱👩🏼🤝👨🏾
Passengers don’t jump out of a moving bus, and we don’t want your toxins going on a walkabout back into your bloodstream only to be stored in your body again. 🙅🏼♀️🙅🏼♀️
Because when this happens, they wind up in a fat cell and become hard to move (therefore the body fat becomes hard to move)🤦🏼♀️
TIPS ON SUPPORTING MOTILITY
Is all of this making sense so far? 🙌🏽🥰
Your motility (bowels moving daily) is KEY 🔑 to your toxin excretion 👌🏽
So how do you support your motility?
- Make sure you are drinking plenty of water (at least 2L per day) 💦
- Eat a variety leafy green vegetables 🥬 - these should be in at least 2 of your main meals
- Add some nourishing carbohydrates like sweet potato, potato🥔pumpkin or rice to your main meals to help bind the stool together so they are much easier to pass ✨
If you want further support with this, check out my 4 Week Gut Reset here! 🥳🥳🥳 I teach you step by step how to detox your body and get your bowels moving regularly?
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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