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Heal My Health BHSc Clinical Nutritionist | Disease Prevention | Longevity | Vitality

Just a few grab and go options to hit your protein goals! Hitting your protein targets isn't always easy, so you want to...
30/06/2025

Just a few grab and go options to hit your protein goals! Hitting your protein targets isn't always easy, so you want to have the options available because when protein is easy to access, you're far more likely to stay consistent.

Save this post so you're never caught unprepared. ✅

26/06/2025

My view on gut health and it's impact on the body has grown dramatically over the years. I no longer see gut health as just a "digestive issue", I now understand it as a foundational player in the root cause, progression, and prevention of most modern chronic diseases.

▶ Recent research has shown that improving the balance and diversity of the gut microbiome through food, can have a direct impact on inflammation, reducing inflammatory markers in the body and therefore supporting the prevention of disease.

🎥 This full gut health talk is available on Youtube - You can find the link in my bio

18/06/2025

Passionfruit is a serious fibre hack guys. If you’re looking for an easy way to support your gut health — don’t skip it!

The little fruit is loaded with fibre thanks to its crunchy edible seeds -packed with insoluble fibre, and the juicy, gel-like pulp - packed with soluble fibre. Both types of fibre play a role in keeping your digestion moving and your gut bacteria happy. It’s one of the most underrated fibre boosters.

📈 Just one passionfruit can add a 4-5g hit of fibre to your day for just 40-50calories (daily requirments being 30g of fibre or more)

✅ Great for digestion
✅ Helps feed your gut bugs
✅ Easy to add to smoothies, yogurt bowls, or eat as is!

Save this fibre tip + grab a passionfruit or two this week, they're in their best season 🙌

04/06/2025

You are more bacteria than you are human? 🧠

The gut microbiome is a fascinating area of health science where we have made some pretty crazy discoveries. With 39 TRILLION microbial cells and only 30 trillion human ones, your bacteria are basically running the show.

At the I ran a 30 minute gut health talk where we dove intro the incredible world of the gut microbiome and it's effects on human health.

Your microbes aren’t just passengers… they’re shaping your health, mood, immunity, and more. I'm going to post more of these videos diving into the fascinating world of the gut microbiome, stay tuned🌿👀

🎥

You will not be remembered by your toned tummy or lack of. You will not be reminisced fondly about your ability to contr...
26/05/2025

You will not be remembered by your toned tummy or lack of. You will not be reminisced fondly about your ability to control everything you ate. You will not be 80 years old and wishing you spent more time being leaner.

Taking your health seriously is important to get to that 80 years and enjoy your life fit and healthy, but don’t spend those years and all your energy wishing you were doing it in a different body. You can be healthy and fit and kind and loving and not be ridiculously toned and perfect. You don’t need to be.

You will be remembered by your compassion. Your ability to love and forgive. Your energy, your smile, your support. Your beauty is your soul.

A Sacred Pause 🍃This is more than just a wellness evening. This is created with deep intention to guide you inward, offe...
12/05/2025

A Sacred Pause 🍃

This is more than just a wellness evening. This is created with deep intention to guide you inward, offering a moment of true rest and peace.

Through a beautiful sequence of:

🧘‍♀️ Movement
🎵 Sound
📝 Writing
🧊 Contrast therapy
🧘‍♀️ Stillness
🤝 Connection

you’ll be gently led into a space of mental recovery and nervous system reset.

What’s Included?

🔥 Vinyasa yoga flow + intentional shavasana
🔔 Sound healing meditation
📓 Intention journaling
❄️ Guided ice bath with music & breathwork
🌡 Silent sauna — stillness with sisters
☕️ Cacao, tea & nourishing snacks to unwind

This is for you if you’re:

😵‍💫 Feeling stressed or anxious
🤱 A touched-out mama craving silence
🏃‍♀️ A busy woman needing to realign

You may feel called to this if:

🧠 You want to support your mental health
🌱 You’re desiring change but feel stuck
🫀 You need a nervous system reset
🌌 You long for peace and quiet

📍Location: Unwind Studios, Penrith

No judgment. No pressure. Just space to breathe, feel, rest, and be.

Your Hosts:

Sally Williams – Holistic Clinical Nutritionist | NLP Practitioner

– Sound Healing & Women’s Boundaries Coach
yoga – Yoga Instructor

📩 Questions? Reach out to us:

Sally: info@healmyhealth.com.au
Unwind: hello@unwindstudios.com.au

Let’s peel back the layers together 🤍

23/04/2025

Ordering meat online and in bulk has been a big game changer for food prep in my household.

▶️ Half of the struggle of eating healthy comes from not being properly prepared and not setting yourself up for success. We all have busy lives that can feel chaotic and for a lot of people putting food together and going grocery shopping is just another chore in life that takes up mental real estate and time.

▶️ Being prepared with bulk frozen meat means we always have a base protein option available on weekends and for meal preps.

▶️ Eating kangaroo and venison (deer) isn’t super common in Australia, though these meat options have so many ticks for me in terms of their nutritional value and their benefits in sustainability and ethical meat production.

▶️ Both kangaroo and venison are wild-caught. This means the meat being consumed is from an animal that has lived their life in the wild without the stresses of factory farming and transport. They have not been fed grain or had any use of antibiotics and hormones.

▶️ Environmentally, both animals are considered invasive and destructive to Australian land and are therefore systematically culled. The use of them in replace of beef or other livestock can be considered a more environmentally friendly alternative.

▶️ Nutritionally, these meats are extremely lean, nutrient dense, and are great alternative to meats higher in saturated fat like lamb or beef.

My regular nutrition preach points 📢1: Changing the narrative from fat loss to muscle gain can have incredible benefits ...
05/03/2025

My regular nutrition preach points 📢

1: Changing the narrative from fat loss to muscle gain can have incredible benefits for weight management and long-term health. Pair consistent resistance training with eating at maintenance or a slight surplus for 6 months, and see how much your body responds.

2: Eating 25-30g or more of fibre daily is the go for optimal gut health (gradually increase if you're not eating much). Fibre supports your cardiovascular health by reducing cholesterol, and it helps keep you regular and happy 💩😁

3: If someone comes to me complaining of low energy and binge eating in the afternoon, the majority of the time I can assume they’re skipping breakfast and having a low-fibre, low-carb lunch. It’s a classic picture — and one that can be easily avoided by including a balanced breakfast. Think protein 30g, fibre 8-12g, carbs 30g+.

4: Carbohydrates do not make you fat. Too much food overall makes you fat. Carbs are your body’s and brain’s first source of energy, and they should make up a big part of your diet.

5: No change will happen if you despise healthy habits and wish you didn’t have to do them. You have to find your whys — your personal drivers that pull you toward your practices. Journal and list all the positive things that cooking, eating healthy, and training bring to your life. Remind yourself of these constantly until you rewrite your narrative and begin to enjoy the process.

15/01/2025

✨ Day 3: Understanding Food Labels - Sodium Edition ✨

Most Australian adults consume double the recommended sodium intake (2000mg/day). Over 75% of the sodium we eat comes from packaged foods - not from the salt we are using at home.

Here's how to manage sodium and support your heart health:

1️⃣ Where sodium hides:

Sauces, stocks, canned foods, frozen meals🥫
Processed meats 🥓
Convenience foods like chips & biscuits 🍪

2️⃣ Why it matters – A high sodium diet can increase the risk of high blood pressure and heart disease, especially for those with a personal or family history of CVD.

3️⃣ Check the labels –

Aim for less than 400mg/100g for packaged foods. ✅

Some handy tips if you want to reduce your sodium - focus on eating mostly whole foods, make your own sauces and dips out of things like tahini, yogurt, and olive oil. Use bone broth over stock, meal prep your own lunches and prioritise home cooked meal so you are more in control.

💡 I help people lower their disease risk with personalised nutrition. Download my Services Guide via the link in my bio to learn more about working with me.

13/01/2025

✨ Day 1 of Understanding Food Labels - Sugar Edition ✨

Sugar isn’t the enemy, but being mindful of added sugars can make a big difference to your health. Here's how to spot sugar on food labels:

1️⃣ Check the ingredients list – If sugar (or its many alternative names) is listed at the top, it's likely a high-sugar product. 🚨
2️⃣ Look at the “per 100g” section:

Less than 5g/100g = Low sugar ✅
For everyday items like cereals, bars, and yogurts, aim for less than 8–10g/100g or compare products for the lower option.

These small tweaks can help you manage blood sugar, maintain a healthy weight, and reduce disease risk. 💪

🔖 Save this post for reference and follow me for the rest of my 7 Days to Understanding Food Labels

❤️‍🔥 A W A K E N • W I T H I N ❤️‍🔥 ONLY 8 SPOTS REMAINING.A Byron Bay all women's retreat. An opportunity to let go, re...
05/01/2025

❤️‍🔥 A W A K E N • W I T H I N ❤️‍🔥

ONLY 8 SPOTS REMAINING.

A Byron Bay all women's retreat. An opportunity to let go, recharge and reconnect with yourself.

This retreat is for the woman who needs a moment for herself, a moment to breathe.
For the woman who always gives unquestionably to others, and is ready to give back to herself.
For the woman who is literally tired of being tired, and wants to reignite her flame, to feel empowered, and to grow.

By the end of this weekend we have no doubt you will leave feeling the deepest self love for yourself, ready to RECLAIM your space in this world.

T H E • D E E T S

📅 18th - 21st Sept, 2025
📍 (Byron Bay)

W H A T S • I N C L U D E D

❤️‍🔥 3 nights accommodation on a luxurious farmstead with various room options to suit your style and budget.
❤️‍🔥 Healthy and nutritious food catered for the whole weekend.
❤️‍🔥 Conscious connected breathwork and meditation journeys.
❤️‍🔥 Women’s health and cooking workshop with qualified nutritionist.
❤️‍🔥 Access and free use of the magnesium pool, infrared sauna, and odin ice bath + guided ice bath & sauna sessions.
❤️‍🔥 Fire ceremony, ceremonial cacao, and connected conversations.
❤️‍🔥 Empowering workshops with prompted workbook.
❤️‍🔥 Yoga, movement, and somatic practices.
❤️‍🔥 Private nature trails - pick the fresh fruit growing on the various trees around the farm.
❤️‍🔥 Free time to relax, explore, rest, and unwind.
❤️‍🔥 A free copy of the Women’s Wellness cookbook by Sally
❤️‍🔥 Take home goodie bag.

✨ All activities are included but completely optional. Remember this retreat is all about you saying ‘yes’ to what feels good for you and ‘no’ when you simply need some peace & quiet to yourself.

👉🏼 Head to the link below to book your retreat

https://buytickets.at/embodiedbreathwork/1486293

My 2025 ins and 2025 outs 🎆Merry Christmas and happy new year to everyone. Here’s my reflection on what is to come, and ...
26/12/2024

My 2025 ins and 2025 outs 🎆

Merry Christmas and happy new year to everyone. Here’s my reflection on what is to come, and what is to be left behind for 2024-2025.

What’s yours? 😁❤️

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