Melt Health

12/02/2024

Are you ready to kick your health up a notch? Here are three simple steps for your starter game plan 🏈

1. Start your day with a glass of water and continue to drink plenty of water throughout the day. Staying hydrated prevents overeating and banishes slumping energy levels.
2. Give your meals a protein punch - aim for 20-30 grams per meal. Avoid ‘naked carbs’ with any snacks you have and include some protein here also.
3. Include intermittent fasting with a minimum of 12 hours after dinner before your next meal. Find your sweet spot up to 17 hours and repeat this cycle as frequently as you like. Studies have shown IF’s ability to reduce abdominal fat, increase weight loss and lower blood pressure. And it costs nothing to start!

What health habit are you going to ramp up a notch?

30/08/2023

How to balance your blood sugar if you’re trying to lose weight!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What we want to avoid day-to-day is blood sugar imbalance that can trigger hormone imbalance, cravings, energy slumps - hello mid-afternoon crash! - weight gain, and that pesky lack of satiety. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Other ways we can support include⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✳️ Add PLENTY of fibre for good digestion 🦠 & gut health⠀⠀⠀⠀⠀⠀⠀⠀

✳️ Choose healthy fats to lower fasting insulin levels⠀⠀⠀⠀⠀⠀⠀⠀⠀

✳️ Quality protein with every meal - yes I'm looking at you breakfast!⠀⠀⠀⠀⠀⠀⠀⠀⠀
✳️ Add cinnamon and/or vinegar each day⠀⠀⠀⠀⠀⠀⠀⠀⠀

✳️ Exercise to directly impact insulin resistance, done right⠀⠀⠀⠀⠀⠀⠀⠀⠀

✳️ Consider the addition of magnesium, alpha lipoic acid or chromium on the advice of an accredited nutritionist or health professional.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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To consistently achieve blood sugar balance is a keystone foundation for all of the hundreds of women I work with. Our entire body is regulated by hormones and having one or two imbalanced can have a domino effect on them all. This is why blood sugar balance is something we always address first-up to support optimum health.⠀⠀⠀⠀⠀⠀⠀⠀
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👉🏼Which of these foods will you be adding to your grocery list this week?

08/06/2023

Did you know that pistachios can help you sleep?​​​​​​​​​​​​​​​​​​Yes you read that right! Pistachios actually contain the highest level of melatonin of any food, and melatonin is a hormone that helps you sleep.

Ladies, I know that sleep feels like a luxury at times. However, as we navigate our way through hormonal shifts and changes to our sleep patterns we can also introduce new ways of doing things!

It is important we are open minded about trying new things and equipping ourselves with valuable and reliable information that will help us through this stage of our lives.

So, tonight, crack a couple of pistachios after dinner to help you sleep like a baby.

Sleep tight!

25/05/2023

What helps to reduce stress for you?

For me, I've found these to be incredibly helpful:

1. Breathing
I can't begin to express what a biggie this is.
I like to alternate between
10 big, slow breaths in and out 
4 short breaths in, 1 breath out, on repeat for a minute. 
Then hold your breath for 15 sec and 1 long one out.
Fiercely good!

2. Magnesium
This is such a goody for keeping calm and not letting anxiety take a hold. Magnesium is a goddess when it comes to looking after women and if you haven’t discovered it yet it would be worth exploring including. In fact magnesium deficiency has been shown to increase symptoms of PMS, cramping, dysmenorrhea and insomnia as well as the stress bundle.

3. Routine
Follow those little routines you have in the morning, like getting up at the usual time and actually obeying your alarm, making your bed first up, turning on the coffee machine etc.

4. Gratitude
As you follow your morning routine, make a quick game of finding elements within them all to be grateful for – the cozy doona that comforted last night, the smell of your morning brew, the warm shower, the beauty of the sunrise and so on.

5. Community
As women, we give often. We give to our families, communities, workplaces etc. Allow yourself to receive and lean on your community in these moments, It can work wonders.
What else would you add to this list?

18/05/2023

Handling PMS and relieving premenstrual symptoms can be a tricky business 🤯 Especially as we head into perimenopause and menopause when hormonal fluctuations can wreak havoc as our bodies go through this change. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Headaches, irritability, weight gain, restlessness, anxiety? Sound familiar? Don’t worry lovely, I’ve got you 💞⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👉 Did you know that calcium plays a role in relieving these PMS symptoms? 👈⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Studies have shown that low serum levels of calcium during the luteal phase of the menstrual cycle were found to cause or exacerbate the symptoms of PMS.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💪 Fortunately, calcium can be found in a wide variety of foods, so including them in your diet is easy and accessible!⠀

Add these to your fridge and pantry: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️ Kale⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️ Broccoli ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️ Figs⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️ Oranges ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️ Salmon ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️ Sardines ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And if you want to have the support of a clinical nutritionist hormone specialist, send a DM to let me know if I can help you 💫💫💫⠀⠀⠀⠀⠀⠀⠀⠀⠀
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(PMID: 30918875)

05/05/2023

Did you know that the hormones estrogen and progesterone can affect how our cells respond to insulin? 🤔 Changes in hormone levels can trigger fluctuations in blood sugar levels, cholesterol, and/or blood pressure, leading to symptoms such as weight gain, irregular periods, anxiety, sleep disruption and more. 😫

But here's the thing - between the ages of 40 to 50, estrogen drops by 25%, and progesterone can start to drop even earlier if you have pre-existing conditions like PMS, PCOS, or hypothyroidism. 🙅‍♀️ This often creates an increase in insulin resistance, which can be super frustrating to deal with.

Luckily, focusing on the right nutrition for blood sugar balance can have a huge impact on your symptoms! 🍎🍏🍓 And that's exactly why I put together a book on these hormonal changes - to help women navigate this time and get a deeper understanding. 💪

My book, "Hormone Repair Secrets," includes four key nutrients to include in your diet to directly target your symptoms and support a healthy perimenopause. 📚 Download a free copy using the link in my bio or DM me the word HORMONES to learn more. 💫👑

28/04/2023