Healthy Snickers Smoothie Recipe

HEALTHY SNICKERS SMOOTHIE RECIPE

10 / AUGUST / 2022
SHEREE'S HEALTH DIARIES

Prep Time: 5 minutes
Cook Time: 1 seconds
Total Time: 6 minutes
Yields: 1 servings

Snickers is probably my FAVOURITE chocolate bar, the texture, the taste, the chocolate, caramel, the peanuts, it literally makes my mouth water just thinking about it.

However, as a nutritionist, it has been a while since I have had one, not because I am deprived, but purely because I know that the sugar content alone is not something that serves me, my gut or my hormones on a regular basis!

So… I came up with this smoothie to help replicate the taste to some degree, and so far it has had rave reviews! It’s perfect for breakfast, a snack or even post workout! If you’re a Snickers fan like me, I hope you’ll give it a try!

INGREDIENTS

2 – 3 Dates
1 scoop chocolate protein powder
1 tbsp. peanut butter
¼ cup oats (or quinoa flakes for gluten free)
1 cup unsweetened almond milk

METHOD

Blend all ingredients together in a smoothie and 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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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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3 Things To Stop Doing For Your Hormone Health

3 THINGS TO STOP DOING FOR YOUR HORMONE HEALTH

20 / JULY / 2022
SHEREE'S HEALTH DIARIES

EEK! These are a NO-NO if you want balanced hormones… 

I know this may be triggering or even controversial, but hear me out

AVOIDE THESE MISTAKES

Skipping Breakfast

Skipping breakfast throws your blood sugars out of whack which leads to a not-so-great cortisol + insulin spike. When your cortisol (stress hormone spikes) this tells the body to prioritise your survival over your reproduction.

Your body is very clever and it isn’t going to want to bring a baby into the world when it thinks you’re struggling to survive as it is.

When this happens, it causes an imbalance in our other hormones like estrogen and progesterone that are needed for a happy healthy cycle because your body’s goal every month (whether you like it or not) is to fall pregnant.

This is a real issue because this survival response often affects ovulation in either diminishing its effectiveness or stopping it all together, and this is the point in your cycle (regardless of whether you want a baby or not), that you make the hormones needed to avoid period problems!

So please eat a high protein breakfast first thing in the morning! I’m taking eggs & bacon, steak and potatoes, a protein smoothie, whatever your taste, make sure the protein is high (at least 25g).

Go Keto or Avoid Carbs

As for the lack of carbs, these guys are amazing for calming the nervous system, and there isn’t a client I have worked with that didn’t need more support for their stress

Too little carbs also sends the body into survival mode and when we are just surviving, we aren’t thriving and therefore as a protection mechanism our body shuts down/reduces our reproductive functions.

Including… you guessed it, our sex hormones, much like skipping breakfast.

Avoiding carbs also lowers our bodies production of serotonin (our beautiful happiness hormone), and when this is low you can experience lower moods or even depressive states. Serotonin also has an amazing relationship with estrogen, so if your estrogen is dropping because the body isn’t thriving, your serotonin can drop too.

So have a balanced plate with about a fist of carbs at your main meals, just focus on making them nutritious ones like wholegrains, potatoes, pumpkin, sweet potato, and quinoa.

Eat or Drink Out of Plastic

Finally, the liver loader that is plastic is a super easy switch out, think glass containers and stainless steel drink bottles instead! I personally love my @frankgreenoffical ceramic drink bottle if you’re looking for a recommendation.

Plastic contains xenoestrogens (estrogen mimicking substances) that load up your liver and can confuse the body into thinking it has too much estrogen (hello PMS).

As a result the liver then has to try and clear out these ‘fake hormones’ as well as any excess real hormones that the body is producing, on top of the other toxins like alcohol, medication, environmental pollution, hormones in your food etc.

The poor liver is overworked so if we can do something this simple to lighten the load like switching away from plastic the liver is going to thank you for it! Because unfortunately, it isn’t just BPA free that you need to look out for including BPS, BPAF and PET to name a few. This is where glass alternatives are far better for you and your body!

TAKE ACTION

See! Having balanced hormones doesn’t have to be hard! These are all things you should be able to implement now (also at minimal cost).

Which one of these 3 will be the easiest for you to take action on, let me know in the comments below!

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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Ovulation Bowl Recipe

OVULATION BOWL RECIPE

13 / JULY / 2022
SHEREE'S HEALTH DIARIES

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Yields: 1 serving

What on earth is an ovulation bowl? (I hear you ask), well it’s a recipe designed to incorporate a variety of the nutrients your body needs to support ovulation, the epitome of your menstrual cycle as a female.

When it comes to looking after our bodies, and nourishing our hormones, ovulation is the key player as it helps us as females produce the essential hormones we need to have a problem free period!

Eating in alignment with your cycle can have amazing benefits for your health, and is part of what’s now known as ‘cycle syncing’, where you nourish your body with foods that are supportive at each specific phase of your cycle.

This recipe was taken directly from my Cycle Syncing Crash Course Bundle Ovulation Recipe Book, if you want to check out more recipes and ways to live, eat and exercise in sync with your cycle check it out here!

In the meantime, give this recipe a try!

INGREDIENTS

-  1 small eggplant, sliced into circles
-  ½ cup quinoa, precooked
-  ½ red capsicum, sliced lengthwise
-  1 handful of spinach
-  1 tbsp. slivered almonds
-  10 cherry tomatoes, halved
-  100g salmon fillet, skin removed
-  Juice of one lemon
-  ½ tsp. oregano
-  ½ tsp. basil
-  1 tbsp. honey mustard dressing
-  Salt and pepper to taste

METHOD

  1.  Line an oven tray with baking paper and set to 180 degrees Celsius, fan grill.
  2.  Chop raw salmon fillet into even chunks, squeeze lemon juice over them and put to the side.
  3.  Chop eggplant into thin circles (around 1 - 2 cm in thickness) and place on the oven tray, coat with olive oil, oregano, and basil, place on oven tray and let cook for 10 minutes
  4.  Add pre cooked quinoa to a bowl, along with the sliced capsicum, spinach, and toss through.
  5.  Remove eggplant from the oven and add to the bowl, then add the salmon, squeezing remaining lemon juice over, salt and pepper to taste.
  6.  Top with slivered almonds and enjoy!

*N.B. You can double the recipe to have for leftovers the next day.

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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Healthy Honey Mustard Dressing Recipe

HONEY MUSTARD DRESSING RECIPE

13 / JULY / 2022
SHEREE'S HEALTH DIARIES

Prep Time: 2 minutes
Cook Time: 30 seconds
Total Time: 2.5 minutes
Yields: 10 - 12 servings

When it comes to having healthy hormones, having healthy fats in our diets make a huge difference! A lot of dressings that you’ll find in grocery stores are loaded with oils that will cause inflammation in your body and wreak havoc on your hormones (say goodbye to canola oil and sunflower oil please).

Instead you want to add oils that are NOT going to contribute to inflammation and actually can have anti-inflammatory properties, which is why in this dressing recipe you’ll find olive oil instead.

Do your hormones a favour and don’t miss out on flavour with this tasty dressing recipe!

INGREDIENTS

-  2 tbsp. dijon mustard
-  ½ cup olive oil, extra virgin
-  2 tbsp. apple cider vinegar
-  3 tbsp. honey
-  Pinch of kelp salt (or sea salt)

METHOD

  1.  Blend in a food processor for 20 - 30 seconds, or shake vigorously until well mixed. Store in the fridge for up to one month.

** Drizzle ~1 tbsp. over your favourite salad or meal for some extra flavour

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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Top 3 Foods For Thyroid Health

WANT A HEALTHY METABOLISM? 🙋🏼‍♀️TOP 3 FOODS FOR THYROID HEALTH!

29 / JUNE / 2022
SHEREE'S HEALTH DIARIES

Your thyroid health is SO important for boosting and optimising your metabolism! ✔️

If you have trouble shifting weight, even when you’re eating well and exercising regularly, it could be that your thyroid is underactive 🥺

A lot of the women I work with have no idea that this is what’s contributing to the issue as their bloods have come back ‘normal’ 🙄

Not to mention 3 of the key nutrients (iodine, selenium and zinc) you need to have a healthy balanced thyroid are deficient in our soils 🪴 and if it’s not in the soil, it’s NOT in the food!

TOP 3 FOODS FOR THYROID HEALTH

It’s no wonder we are seeing an increase in slow metabolisms and underactive thyroids across the globe!

Which is why I suggest adding these 3 foods into your diet on a daily basis if possible to support your thyroid and overall metabolism!

  1.  Brazil Nuts - just two of these a day helps you meet your recommended daily intake of your selenium, super easy to add to your morning or afternoon snack.
  2.  Kelp Salt - 1 tsp per day of this spread across your meals gives you your recommended daily intake of iodine which is not only important for your thyroid health but also for your breast health too.
  3.  Eggs (zinc + iron) - having eggs for breakfast or as a snack throughout the day can help you increase the amount of zinc and iron you get into your diet, you need both of these nutrients for your thyroid to be functioning normally and I see so many women low in iron in particular that have trouble with their thyroid health, so eat your eggs!

FINAL THOUGHTS

Your thyroid needs selenium, iodine, iron and zinc to do its job properly, keep the thyroid hormones doing their thing, and so I am always a fan of prioritising getting our nutrients through foods as much as possible!

Was this helpful? Give me a 🙌🏽 below if it was!

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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almond delight smoothie

ALMOND DELIGHT SMOOTHIE RECIPE 15 / JUNE / 2022 SHEREE’S HEALTH DIARIES Prep Time: 5 minutes Blend Time: 1 minutes …