Christmas Gift Ideas For Healthy People
TOP 5 GIFTS FOR YOUR HEALTH NUT THIS CHRISTMAS!
08 / DECEMBER / 2021
SHEREE'S HEALTH DIARIES
With Christmas, often comes the pressure of getting the perfect gifts! When it comes to health nuts, it can be really hard to figure out what to get them… as the alcohol and chocolates probably aren’t the best fit!
So, to save you some time (and hopefully some stress), I have compiled some creative ideas for your healthy friend or family member that should go down a treat!
I can also confirm these have my seal of approval as both a wellness coach and nutritionist (and someone who loves to be productive)! They also won’t break the budget!
Below are 5 gifts I know the health nut in your life would love to see under the Christmas Tree this year!
GIFT IDEAS
GIFT #1: Brendon Burchard's High Performance Planner
This is THE perfect gift for someone who loves to schedule, be organised and has goals that they are hungry for!
I have been using this planner personally for well over a year now, and cannot recommend it enough! It has daily planning, alongside monthly and weekly reviews to keep the momentum rolling.
The question prompts are super helpful in progressing goals and dreams, as well as supporting habits. The best part is… it only takes about 5 minutes morning and night to fill out and you can start it anytime!
Click to learn more here:
https://www.highperformanceplanner.com/ or if you are looking to purchase try amazon, book depository or the nile
GIFT #2: Frank Green Reusable Bottles/Tupperware
If you’ve got a health nut in your life, chances are they love their meal prep, or are drinking a lot of water on the daily… So why not support their habits as well as their health with plastic free containers and tupperware!
These ceramic drink bottles and containers are super handy to have, support the liver because there are no nasty BPA’s (or any other variety of BP’s), and keep the food/liquid warm or cold! Win win!
Not to mention you can actually get it engraved which makes it that extra bit special! Oh and the colours are fantastic! I got myself a minion keep cup… it is just too cute!
Click here to learn more or purchase:
https://nz.frankgreen.com/collections/reusable-bottles/
https://nz.frankgreen.com/collections/home
GIFT #3: Diffuser and/or Essential Oils
This is something I have only recently gotten into (I know, well behind the times), but this can be an amazing gift, as it just keeps on giving!
Perfumes, candles, lotions etc can all contain endocrine disrupting chemicals; in other words they can mess with your hormones… which is why essential oils and diffusers are so great!
The oils are awesome because you can not only change the scent depending on the mood you are in, but also, to help keep you focused, support your sleep, calm your energy or even energise you before a training session!
I picked my diffuser up from the local kmart (think target, boots etc if you are overseas), or there are amazing companies that specialise in them if you want to go the extra mile! Then you just need to find someone who sells doterra or pop into your local health shop or even beauty salon, they often sell the oils too.
Try these links below for some inspo:
https://www.mightyape.co.nz/product/natural-aroma-essential-oil-diffuser-400ml-lightwood/
https://nz.iherb.com/c/aromatherapy-essential-oils
https://www.kmart.co.nz/category/home-&-living/home-by-category/home-decor/diffusers/500010/
GIFT #4: Colouring Book or Crystals
Despite your health nuts best efforts, I can almost guarantee (much like yourself), they don’t really spend much time resting or slowing down! In fact, ‘treat yourself’ is something they probably struggle with in their vocabulary!
Whilst a massage or pamper session is amazing, you could try something different this year and opt for something to help them unwind on the daily!
Adult colouring in books are amazing for this, and you could partner it with the gift of some colouring pencils. They have been proven to help destress and inspire creativity!
Crystals on the other hand may be a bit ‘woo woo’ for some, but for those that love a little spirituality to support their health, getting a crystal to align with their healing journey or their goals can be a nice touch… in the form of something for their desk or even jewellery.
I have listed my go to links below for both:
Colouring Books:
https://www.bookdepository.com/category/2462/Colouring-Painting-Books
Crystals:
https://luminositycrystals.com/ (feel free to use my discount code here too ‘SHEREE10’
GIFT #5: Coola Organic Sunscreen
Whether it is summer on your side of the world or not for Christmas, sunscreen is a great little gift for a stocking filler!
This is perfect to show you care about their health and that you know they care about what goes into their body! The skin is the largest organ of our body and absorbs everything we put on it…
So organic skincare, sunscreen, make up etc is the way to go in my opinion! Try your local pharmacy or health shop for an organic sunscreen, or try my personal fave - Coola - which can be found at Mooi Skin if you’re local!
Links below to check it out:
https://coola.co.nz/
https://mooiskin.co.nz/collections/coola
BONUS GIFT
My 2 Week Health Bundle!
Now I had to throw in this BONUS pressie idea, because I am a little biased! There is nothing better to me than understanding your body and what is going on with your health!
Which is exactly why I created my ROOT CAUSE QUIZ to help you or your health nut to get to the root of their health and wellness imbalance! Not to mention, at the end of the quiz you have the option to treat yourself to a beautiful bundle to help you HEAL the underlying issue(s). How perfect is that!
Everything to start the healing journey is inside the bundle, a recipe book, guidelines, meal planner and other amazing resources! All for only $37!
Check it out here:
https://shereehannahwellness.com/weight-loss/
Whatever you end up buying your health nut, and however you are spoiled in return, I am wishing you a very healthy, happy and MERRY CHRISTMAS and an incredible NEW YEAR!!
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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5 Simple Steps To Loving Yourself More
5 SIMPLE STEPS TO LOVING YOURSELF MORE
24 / NOVEMBER / 2021
SHEREE'S HEALTH DIARIES
Self-love, honestly, to me, used to be a giant fluff word… do these things to feel self-love, repeat your affirmations (blah, blah, blah) was literally all that was going on in my head.
I told myself that I loved myself, but in reality, I never truly believed it.
That reality was harsh to discover this year. I thought after overcoming my eating disorder, then I loved myself. Yet I still looked in the mirror and saw all the things that were still wrong with me (or found a bunch of new things, as we do).
My self-love journey I can now see was and has always been a work in progress, and I continue to work on it to this day, but through this year having experienced coaching for extra support, reading plenty of personal development books, taken courses and supported clients… it has been beyond belief at what I have learnt about myself and the self-love work.
BREAKING IT DOWN
Let’s take any goal for instance, if you believe in yourself that you can do it, science shows you are far more likely to achieve it. However, if you don’t believe in yourself and constantly put yourself down, or doubt yourself, the likelihood of you achieving said goal gets lower and lower.
That makes sense right… but what does that have to do with self-love?
Well, let’s take the goal of weight loss, you look in the mirror and tell yourself all the nasty things (you’re fat, you’re disgusting, how can anyone love you when you look like that, how could you let yourself get this way… the list goes on).
So from this place of negativity, you make the decision that you are going to lose some weight to feel better about yourself. So, you start exercising more regularly, eating better, but the mind is clever…
It will see that your hard work isn’t instant, and you will keep feeling frustrated when the results don’t start taking shape in a week or so, AND your brain will start playing tricks on you.
You see, our subconscious mind is programmed to look for evidence of the things we believe and the stories we tell ourselves. So if your core belief or story is that you are fat and you need to lose weight, your brain will keep looking for how you are still fat and still need to lose weight (hence why eating disorders are largely to do with mental health).
You are also taking action from a place of hatred, disgust or as a punishment, and again, the science shows this does not create long term change. We end up feeling defeated far sooner and give up a lot quicker and dive back into old habits, because you are essentially telling yourself you are not good enough the way you are so you must stick to ‘this diet’... and when you don’t, well I don’t have to tell you the rest of the story!
So, what can you do about it? I’ve got some simple steps below that will help you get to a much happier place within yourself and begin to love yourself for YOU! The gorgeous human being that the Universe only created ONE of!
HERE WE GO...
Awareness
Firstly, you need to be aware of your thoughts, how you talk to yourself, what stories you buy into on a regular basis about yourself. We repeat the same 80-90% of our thoughts on the daily, so take the time this week to bring attention to what they might be, I often get clients to write them down.
Take note of how you react to your reflection or when someone gives you a compliment… Awareness is the first step to creating long-term change.
Belief Work
Now that you have identified your thoughts, stories, how you receive compliments etc… It is time to work them at a subconscious level. This means, taking the time to go back into your past and reprogram these patterns that you picked up when you were younger.
This is not a step I recommend doing on your own, I recommend getting a highly trained coach in this area (like myself) or if there is deeper trauma seeing a therapist. This truly is the work that will set you free… I am a living example of it!
Forgiveness
Once you have done the belief work and are feeling lighter from your thoughts and subconscious programming, you are going to want to get to a place of acceptance with your body, yourself, wherever you are at… this is where forgiveness comes in!
We so often judge ourselves so harshly, for all we have thought, been, done in the past and this can be one of the biggest things that holds you back from moving forward and being in a place of true acceptance for all that you are!
Write a letter of forgiveness to yourself, for all the judgements, mistakes etc and truly mean it. You did the best you knew how to at the time, it is time to move forward now, from a place of love.
High 5 Habit
The beautiful @melrobbins wrote an amazing book this year called The High 5 Habit (please do give it a read if you want to go deeper on this)... this is probably THE MOST SIMPLE thing you can do, and has an AMAZING impact on your psychology and love of self!
It is really as simple as high-fiving yourself every morning in the mirror. You don’t have to say anything, do anything differently, this simple action is powerful at reshaping the way you look at yourself for good. Don’t believe me… try the High 5 Habit - 5 Day Challenge - IT WORKS!!
Self-care
Self-care is not a luxury, it is a NECESSITY!! I cannot tell you how many women tell me they don’t have time for self-care… honey, if you don’t make time, you are going to burnout and be useless to all those around you that are so used to you taking care of them!
I say this all the time, but it is worth repeating! You cannot give from an empty cup, instead we must learn to give from the overflow!
It doesn’t have to be a massage every week, or hours at the gym (although it might be), it gets to be whatever you want it to be, try taking just 5 minutes out of your day just for you… that is showing yourself that you are WORTH that time and love. It is transformative for your health on so many levels!
Remember at the end of the day, all of these tips are here to support you, as am I! If you are really struggling with self-love, it truly might be time to invest in a coach or get extra support. My DM’s and inbox are always open! Feel free to reach out at any time <3
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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Top Tips For Period Pain
TOP TIPS FOR PERIOD PAIN
17 / NOVEMBER / 2021
SHEREE'S HEALTH DIARIES
PERIOD CRAMPS ARE COMMON NOT NORMAL!!
As a hormonal nutritionist, this is a conversation and complaint I am having/hearing far too often!
Period pain should NOT be debilitating
Period pain should NOT need medication
Period pain should NOT stop you from living your life to the fullest
And if it is, there is nothing wrong with YOU, it is just your body trying to tell you something! Studies have shown that around 45 - 95% of women have painful periods! This statistic needs to change!
What we want to discover is WHY the body is in so much pain, and what is at the root cause, for that it is best to book a consultation with a holistic practitioner (I am happy to help)...
MY TOP TIPS FOR PERIOD PAIN
In the meantime here are my top 3 tips to help your body be free of period pain (hopefully once and for all)
Magnesium
Adding in a high quality form of magnesium bisglycinate (around 300mg to start), will help mitigate the cramps, as it relaxes the nervous system and relieves muscular tension.
You may have heard of magnesium for preventing or helping with muscle cramps, well NEWSFLASH - your uterus is a muscular organ! Get that magnesium in your body… not just on your period, but all cycle long!
Anti-inflammatory Foods
Foods like ginger, turmeric, salmon, walnuts, avocado, leafy greens and berries are all fantastic for helping reduce inflammation, due to their omega content and/or anti-inflammatory properties including antioxidants
The reason you are getting cramps is often high stress = not enough magnesium = high cortisol = high inflammation to prevent further injury, so adding in these anti-inflammatory foods to support your body can be a game changer.
Stock up on these and find creative ways to your diet throughout your cycle so your body is supporting you all month long, and helps even more around your period.
Organsm
This last one might surprise you, but studies have shown (and in all honesty from personal experience) this one is a goodie that often flies under the radar (hehehe)... if you don’t believe me, then give it a go!
When you orgasm, the body produces hormones such as dopamine and oxytocin which are natural painkillers, that help send extra blood to the uterus to help relieve the period pain, not to mention it is pure bliss right?
Whilst the orgasm may not last forever, the pain relief certainly does last quite awhile, solo or with a partner, it’s up to you!
FINAL THOUGHTS
*This info is not to replace medical advice - but has helped myself and clients from a holistic perspective, be sure to check in with your medical professional or book in to see a holistic practitioner for extra support in this area.
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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Post Gut Fast Reflection
POST GUT FAST REFLECTION
2 / JUNE / 2021
SHEREE'S HEALTH DIARIES
Crazy to think that just last week, I was on my third day, of my third 4-day fast for my gut healing journey! I never would’ve thought that I could not eat for 4 days, never mind choose to repeatedly do it!
So whilst you may be thinking that I am slightly crazy too, the benefits and how incredible I felt during the fast was TOTALLY worth it!! So much so, that I thought I would share a little more of my journey with you!
If you missed the first recap or want to know a little more about the process I am talking about, check out the blog I wrote all about it HERE.
MY EXPERIENCE THIS ROUND
With this being the third time I did the process, and aware of what has worked well in the past, I really wanted to test my limits this time around, and use my body as a science experiment (as always).
In previous rounds, my sleep wasn’t that optimal, so I modified the protocol, then I also took a little more rest the second round, and so this time I wanted to test just how much I can push my body on next to no fuel, just nutrients to support my gut! With the intention of just seeing what was possible.
So, I carried on with my normal exercise routine over the 4 days, which is inclusive of 3 x yoga sessions, 3 x strength training sessions, 1 x teaching a hiit workout, and 1 x dance class. The only thing that ended up changing was one of the strength trainings was swapped to teaching another hiit workout.
Whilst I am aware this is actually a lot, and I normally drop down to just a walk or yoga during this time, I was actually astounded at how well my body handled it. I timed things right with the little intake of fuel I did have and I was super high energy and high vibe the entire time!
UPS & DOWNS
One of the incredible benefits of the fast is the energy levels skyrocket, and I actually noticed they got even better with all the extra training! I was so happy, and so impressed with how well my body handled it!
However, with every up, there is a down… and this is where I noticed my body took a bit of a hit. My sleep suffered. Whilst I didn’t wake up during the night (massive bonus), my deep sleep was terrible! Averaging around 45 minutes per night, whereas in comparison to last time when I rested more, I was averaging 3 - 4 hours!
This was a true testament to the fact that your body really does need food for optimal recovery. Right! The body is looking for carbohydrates primarily, and then protein after a workout and fasting does not provide that. So, my heart rate was staying elevated through the night trying to help me recover.
Fortunately the energy was still fantastic through the day even after the sleep wasn’t that great, but it has shown me that even though it feels really great at the time, it might not be the best option during the fast. Considering the purpose of the fast is healing.
Other than that, I noticed that this third round was better than the other rounds by far, I was a little more hungry (as to be expected with more training), but other than that my body responded the best it has ever!
I also altered the post protocol slightly this round and have updated the protocol inside the 4-day GUT FAST TRACK to make sure that everyone who does it gets the benefits of an additional cleanse that I found super helpful and is well backed by science!
If you’re curious about more of my journey I documented it all on Instagram LIVES that are now IGTV episodes that you can watch @strengthen.heal.nourish
If you want to try this out for yourself, you can grab the step by step process and protocol here! Be sure to let me know how you get on and tag me during the process! Enjoy the benefits!
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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Mental Health Awareness Week
MENTAL HEALTH AWARENESS WEEK
23 / September / 2020
Wellness
“Sometimes it’s the biggest smiles hiding the deepest secrets, the prettiest eyes that have cried the most tears, and the kindest hearts that have felt the most pain.”
It’s MENTAL HEALTH AWARENESS WEEK here in NZ and this is a topic that is so very near and dear to my heart. However, it is not talked about all that often… so I am here to change that!
Having lost people around me to mental illness, experienced mental health issues myself and working in the wellness industry, it is actually far more common than people think.
It literally breaks my heart to see and hear some of the pain and stories that people tell me or are going through, and so often I think we can become so consumed with our own lives it can be easy to forget to check in with those we love the most.
Part of my mission and purpose on this earth is to help others heal, and this is often deeper than just the physical level, it can come in the form of self-love, self-worth, healing childhood wounds, or battles with anxiety, or depression.
New Zealand has one of the highest suicide rates in the world, and many would argue that we live in one of the most beautiful countries in the world.
Whilst I am not here to speculate, I know the impact of the lockdowns, social distancing, and just 2020 in general has taken its toll on people.
In fact, it has been reported 1 in 5 people have thought about committing suicide in the past few months in New Zealand. So it is impacting far more of us than you may think.
I personally battled with mild anxiety, I was also in a state of such poor health in terms of my gut, and lack of self-worth that did lead me down a rather dark path of thoughts in my mind.
I was fortunate enough to be made aware of what was actually going on in my body to do the healing work, and had the love and support of those around me that things began to shift.
My journey however, is incredibly light compared to what I have witnessed, and experienced with those around me. I see clients on anti-depressants and/or anti-anxiety medication come to me on a daily basis.
This is what breaks my heart!
When I first started studying nutrition, I had no idea the impact food had on our mental state, nor the link between gut health and mental health!
Through my own journey of healing my gut, and taking my clients through the same processes, it has been so beautiful to witness the shifts mentally!
I’ve had clients come off anti-anxiety medication and antidepressants, turn their lives around, and change the way they look at themselves and the world by healing what was going on inside (and not just in the mind)!
Did you know that up to 95% (depending which study you read), of your serotonin a.k.a. your happiness or feel good hormone is produced in your gut!!
Serotonin is actually a natural antidepressant! However, it is naturally depleted by things such as recreational drugs and alcohol, as well as having an imbalance of your gut microbiome (good and bad bacteria).
So, if your gut isn’t happy and healthy and able to produce serotonin, it’s going to have a negative impact on your mental state, not just your physical health!
In fact, your gut actually acts like a second brain (they are even made up of the same tissue!)
The brain and gut are connected and also communicate through something called the VAGUS NERVE which relays messages about our physical and mental well-being between the two!
Crazy right!
Your diet and lifestyle choices play far more of a role in your mental health than you may have ever considered. The great news is, it’s never too late to start making gentle shifts and changes feel better from the inside out!
My Top Tips Include:
- Removing foods high in processed sugars - this feeds the bad guys in your gut causing the imbalance to worsen and affecting the production and effects of serotonin!
- Limiting alcohol consumption - as it is a natural depressant, and can have a dramatic affect on mood. It actually chemically alters the brain, lowering serotonin levels (our happy hormone remember).
- Exercise regularly, even if it is just for 20 minutes a day a few times a week - this promotes the release of endorphins, stimulates the brain, encourages blood flow, reduces stress, helps balance out the bacteria in your gut, and results in a clearer mental state.
- Eat a well-balanced diet full of wholefoods and micronutrients, to fuel the body and the mind providing it with the nutrients it needs to function optimally.
- Consider looking into an omega 3 supplement; my favourites being BePure Three and Nordic Naturals there have been studies to show this can help with anxiety levels.
- Get your vitamin D! Just think about how good you feel being out in the sunshine, low levels of vitamin D has been linked to low mood, anxiety and depression… so enjoy your 15 - 20 minutes of sun time a day, or again look at adding in a supplement.
- Consider the medication you are on that could be playing a role - e.g. the oral contraceptive pill has been linked to low mood, increased anxiety and depression (and I can speak to this first hand, my anxiety started when I was on the pill, and I couldn’t believe the clarity and change in mood I felt coming off… Oh and I haven’t had an anxiety attack since).
Side note: please check with your doctor before coming off any medication!
- Get enough sleep! Sleep has a dramatic impact on every single function in the body, including our mental health (have you ever noticed how a bad night's sleep often results in a poor mood in the morning… it goes a lot deeper than that in the science, but that’s enough evidence for me!)
A FINAL NOTE
Finally, I just wanted to pop in a little note to send yourself some love! Know that it is okay not to feel okay, that there are going to be days that you may not feel like your best self, we can’t be perfect and happy all of the time.
However, if you start to notice that it’s a bit of a trend, and your mood is constantly low, reach out for some support, talk to a friend, consult your doctor. Awareness is the first step in taking action.
And… if you are not facing any mental health issues, remember, everyone is on their own journey and we often don’t know what is going on in someone’s mind, the best thing we can do is be there as a listening ear and take care of our own mental health too! (Of course, reaching out for extra support if we feel someone needs it too though). I’ve popped a link to the helplines below.
So, as part of mental health awareness week (and as an ongoing practice), check in on those around you, even the ones smiling the most and with the most positive energy, sometimes they are the ones hurting the most!
RESOURCES
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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