ME First Health Clinic

19/07/2025

06/07/2025

Love this! ❤️

01/07/2025

Sleep Support Guide

Make your sleep a priority!!!

🛌 Evening Habits Same bedtime/wake time daily Cool, dark, quiet room No screens 1 hour before bed Wind-down routine: reading, stretching, or journaling

☀️ Daytime Tips Morning sunlight (10–20 min after waking) Exercise daily (but not right before bed) Limit caffeine after 2 PM Avoid alcohol Short naps only (10–30 min, before 3 PM)

🧘 Calming the Mind Deep breathing Gratitude or worry journaling Gentle yoga or meditation No work or screens in bed

🚨 Common Sleep Issues
Issue Tip Wake up at 2–4 AM - reduce stress
before bed
Racing thoughts - Use journaling or breathing techniques
Trouble falling asleep - Stick to a relaxing routine and limit stimulation
Restless legs or tossing Stretch before bed, and implement magnesium

For help on implementing any of the above please contact the clinic for advice.

www.mefirsthealth.com.au

05/05/2025

Food cravings can be increased by the following:

1. Refined Carbs & Sugary Foods
These spike your blood sugar quickly, then crash it — leaving you hungry again soon.
White bread, pasta, pastries 🥐
Lollies, soda, sugary cereals 🥣
Sweetened coffee drinks ☕️
🧠 Why it happens: These cause a rapid rise in insulin, which then lowers your blood sugar and triggers hunger — often within an hour or two.

2. Low-Fibre “Healthy” Snacks
Some bars, crackers, or smoothies seem healthy, but have little fibre or protein.
Many “100-calorie packs”
Some granola bars (especially if mostly sugar)
🍽 Why it matters: Without fibre, fat, or protein, these don’t signal fullness to your brain — so your hunger comes right back.

3. Artificial Sweeteners
Found in diet sodas, sugar-free gum, or low-calorie desserts.
May confuse your body: it expects calories, gets none, and ramps up hunger.
Can increase cravings for real sugar later.

4. Ultra-Processed Foods
Highly processed foods are designed to be tasty and addictive.
Chips, fast food, frozen meals, flavored snacks
They often contain refined carbs, salt, and fat — a trio that’s hard to stop eating.
🧠 They mess with hunger hormones and override your natural “I’m full” signals.

5. Juices & Liquid Calories
Fruit juices and smoothies (without fibre) spike sugar levels without making you feel full.
Alcohol also lowers inhibitions and stimulates appetite (ever notice you're hungrier after a drink or two? 🍷😅)

🧠 Bonus: Emotional & Habit-Driven “Hunger”
Sometimes hunger isn’t physical — it’s triggered by:
Stress
Boredom
Habit (e.g., always snacking during Netflix)

✅ What To Eat Instead (to stay full longer):
Fibre-rich carbs (oats, legumes, whole grains)
Healthy fats (avocados, nuts, olive oil)
Lean protein (eggs, yogurt, tofu, chicken)
Water — thirst can mimic hunger!

For help addressing your cravings please contact the clinic for a consultation.

04/10/2024

If you're suffering from any of these symptoms, it's most likely your hormones.​​​​​​​​​​​​​​​​​​​​​​​​​​Hormone imbalances are associated with numerous symptoms and health conditions.​​​​​​​​
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These listed are typical symptoms of women going through menopause and perimenopause. Please know these symptoms are real and at times debilitating with many women experiencing exactly what you're going through.​​​​​​​​
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There are a range of lifestyle factors that can also contribute to hormonal imbalances: stress, inadequate sleep, depression, nutritional deficiencies and lack of appropriate exercise.​​​​​​​​
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You may feel like you've lost control, given up and not enjoying life as you should. Please don't ignore your body and just get through each day. You deserve more!​​​​​​​​
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If you're not living your full life due to these hormonal imbalances please DM me. I'd love help you!

shire

25/05/2024

Want to improve your overall Strength, Flexibility and Mobility? 💪🏻🧘‍♀️

Are you feeling stiff, weak and in pain?

Are you stressed and lacking energy?

Me First Health Clinic offers both Private and Group classes.

Contact the clinic for a free chat on how we can get you moving again and feeling your best.

When’s the last time you put ‘ME FIRST?!’

Yours in health
Bel 🌸

19/01/2024

SEARED SNAPPER WITH SNOW PEAS, BASIL & LEMON​​​​​​​​
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INGREDIENTS:​​​​​​​​ 2 (about 300g each) Skin-On Snapper Fillets, halved​​​​​​​​ 4 tbsp extra virgin olive oil, divided​​​​​​​​ 1 lemon, rind finely grated, juiced​​​​​​​​ 2 tbsp finely chopped shallots​​​​​​​​ 150g snow peas, strings removed, thinly sliced lengthways​​​​​​​​ 60g baby rocket leaves​​​​​​​​ 3 radishes, thinly sliced​​​​​​​​ 1 cup fresh basil leaves​​​​​​​​ 1 cup fresh mint leaves​​​​​​​​ 1 cup (100g) walnuts, toasted, chopped​​​​​​​​ 20g-piece parmesan​​​​​​​​ Lemon wedges, to serve​​​​​​​​
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METHOD:​​​​​​​​
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Step 1​​​​​​​​
Pat snapper completely dry. Heat a large heavy-based non-stick frying pan over medium-high heat. Add 1 tbs oil. Season snapper all over with salt. Place skin-side down in pan. Cook, pressing down on snapper for the first 2 mins of cooking, for 4 mins or until skin is crisp and golden brown. Turn snapper over. Cook for a further 2 mins. Divide among serving plates, skin-side up.​​​​​​​​
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Step 2​​​​​​​​
Meanwhile, in a large bowl, whisk lemon rind, 2 tbs lemon juice, shallots and remaining 3 tbs oil. Season with salt and pepper. Toss with snow peas, rocket, radishes, basil, mint and walnuts.​​​​​​​​
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Step 3​​​​​​​​
Place snow pea salad alongside snapper. Using a fine rasp grater, grate some parmesan over the salad and serve with lemon wedges.

13/01/2024

Happy New Year! 🥳 ​​​​​​​​
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Hope you all had a wonderful break with family & friends!​​​​​​​​
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I myself had an amazing 2 week holiday with my husband to WA. Definitely highly recommended for those that haven't had the opportunity yet. 🌊☀️​​​​​​​​
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I've now another week at home to relax and get the clinic set for the year. 😄​​​​​​​​
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As usual the focus will be on helping you set and achieve your health & Wellness goals for 2024.​​​​​​​​
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Whether this be:​​​​​​​​ Hormonal issues​​​​​​​​ Weight loss​​​​​​​​ Gut health​​​​​​​​ Nutrition advice​​​​​​​​ General health & vitality​​​​​​​​ Musculo skeletal pain or injuries​​​​​​​​
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The Pilates classes this year will have an increased emphasis on overall strength as well as our core and mobility workout. ​​​​​​​​
Stay tuned for new classes to commence in 2024!​​​​​​​​
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Bookings can be made online via the website at mefirsthealth.com.au or by contacting me directly on Ph: 0407234467​​​​​​​​
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Kind Regards​​​​​​​​
Bel 🌸

26/12/2023

Merry Christmas from Me first Health & Wellness Clinic.🎄🎄 🎄​​​​​​​​​​​​​​​​
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Hoping you’re all having a wonderful break with family and friends.​​​​​​​​​​​​​​​​
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Enjoy your holiday season and looking forward to another year with you all!​​​​​​​​​​​​​​​​
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The clinic will reopen on Monday 22nd January 2024.​​​​​​​​​​​​​​​​
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Much love​​​​​​​​​​​​​​​​
Bel 💕