Hanna Watson Clinical Nutrition in Georges Heights, New South Wales | Medical and health

Hanna Watson Clinical Nutrition

Locality: Georges Heights, New South Wales

Phone: +61 404 819 802

Address: 4 Best Avenue, Mosman NSW 2088 2088 Georges Heights, NSW, Australia

Website: http://www.hannawatson.com.au/

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• Medical and health
• Alternative & holistic health service
• Nutritionist

25.01.2022 Chicken & veggie green curry!! I am sooo pleased with how tonight's dinner turned out. I really enjoyed my own cooking.... how good is that? It started with limes, coriander and spring onions..I had lots of these 3 ingredients and wanted to make something to incorporate all 3! I also had a bunch of asparagus (that had to be used) and 6 mushrooms in a brown paper bag at the back of the fridge that also needed to be used up. I remembered that I still had green beans and beaut...iful, fresh snow peas that I picked up from the farmers market today. I had a can of coconut cream in the cupboard (270mls) and some frozen Thai green curry paste (approx 1 heaped tblsp worth) in the freezer! Never throw excess paste away... freeze it!!! You never know when it'll come in handy! And that's how tonight's dinner came together! I served it with quinoa (which I always have on hand) - a fabulous protein rich alternative to rice . Oh, and I used 1 x chicken breast, sliced. I am already looking forward to my leftover lunch tomorrow

25.01.2022 My idea of comfort food... my mum's chicken soup. Thanks mum . The veggies pictured include swede, celariac & carrot.

25.01.2022 I stopped to admire this gorgeous sunflower on my walk earlier today! Did you know that sunflower seeds are a wonderful souce of antioxidants vitamin E and selenium and are a good souce of magnesium and copper. They are also a good souce of heart healthy fats. I like to add mine to my porridge, in my muesli or to sprinkle on salads. ... How do you incorporate these little seeds into your diet?

24.01.2022 Allergy (hayfever)season has already begun and the peak is almost here! Tackle your allergies by addressing your gut and immune system function. Click on the link to access the blog for more info.

23.01.2022 The majority of Australians are not healthy and are in fact metabolically unhealthy.

23.01.2022 Sunday lunch at mum's place... delicious as always!

23.01.2022 Women's Health Week started yesterday! (7-11 September). It's a campaign of events & online activities centred on improving women's health and helping you make healthier choices! For more info visit www.womenshealthweek.com.au

22.01.2022 If you suffer from PMS, acne, PCOS, endometrioisis and other period issues and haven't tried a dairy free diet, have a read of this blog post by Lara Briden. https://www.larabriden.com/what-dairy-does-to-periods/

21.01.2022 I'm roasting a chook tonight and this gorgeous handful of herbs from my little garden is going to add so much flavour to our meal! It's going into the cavity and under the skin ( in addition to garlic,1/2 a lemon, S&P). Having a little herb garden in the summer months is ideal! 1. It's economical (some packets of fresh herbs cost $3 + ...having a garden means you only pick what you need when you need it and 2. It's a great way to season your food with natural ingredients tha...t are beneficial to your health!! I currently have thyme, oregano, basil and rosemary growing. I need to get onto planting some mint and parsley. What's in your herb garden?

21.01.2022 My favorite way to eat porridge (using rolled oats) these days... (minus the toddler fingers) is with banana, sunflower and pumpkin seeds (pepitas). Adding fruit, nuts and seeds is a great way to increase the nutritional value of your meals and increases your fiber consumption which we know is critical for optimal gut health. Sunflower seeds are rich in vitamin E and pepitas are rich in magnesium and zinc (amongst other things). ... Henry is very inquisitive when it comes to food... something I hope continues. He still has so many foods to try!

20.01.2022 During these difficult and unprecedented times it's more important than ever to stay connected and reach out to each other. It's probably fair to say that most of us have been feeling pretty ordinary at some stage in 2020. There are wonderful resources available at www.ruok.org.au to help you start a conversation and advice on what to do next. I am very grateful to the friends & family who've reached out to me...we can all do with some extra love in these trying times

18.01.2022 Summer fruit platters are always a dessert winner! Mango with fresh lime juice is delish and the little kiddies (and big kids) will have fun picking at the pomegranate jewels!

18.01.2022 I encourage of all my clients to eat a variety of vegetables, legumes (beans, lentils, peas) fruits, nuts and seeds to help promote a diverse microbiome. "From a scientific perspective it appears that mixing up the plant foods we eat exposes the body to different mixes of dietary fibre and key nutrients, which in turn plays a key role in maximising the types and quality of bacteria in the gut". This article contains some great tips on how to get more plant matter into your d...iet. Every time you eat, ask yourself whether you're feeding your gut! https://www.goodfood.com.au//why-you-should-eat-30-differe

17.01.2022 I've been admiring these gorgeous blossoms and magnolias on my walks this week. So pretty! It's almost officially spring... new beginnings, fresh starts and more gorgeous flowers to admire. Bring it on!

16.01.2022 Are you getting enough choline in your diet? Choline is especially important in early brain development therefore it's imperative that adequate amounts are consumed during pregnancy. A quality supplement is recommended. The best food sources of choline include: eggs, beef, beef liver, salmon, chicken, milk, peanuts, soy beans, brussels sprouts, broccoli, beans and peas! ... https://www.sciencedaily.com/releas/2019//190108084424.htm

16.01.2022 Spelt, cacao and zucchini muffins! The recipe is on my blog.

15.01.2022 Inspired by Ottolenghi's curried lentil, tomato and coconut soup (recipe available online). It's 100% plant based/vegan and doesn't require any stock! I added celery, carrot and kohlrabi to mine as I had these veggies to use up! I soup... even on a warm spring day! Soups are so economical and full of veggies - perfect for feeding your microbiome!

15.01.2022 Happy 2nd birthday to my gorgeous little niece Isobel These little cherubs bring me so much joy!

13.01.2022 We love trying new salads! Here's one mum made for Dad's birthday lunch over the weekend. It was delicious. The recipe's from Food Safari: Earth Fire Water. A healthy salad featuring broccolini, a handful of green beans, parsley (1 bunch), pistachio nuts, sunflower and pumpkin seeds (a handful of each), pomrgranate seeds and the simplest of dressings: evoo and acv! We served it alongside a slow cooked lamb shoulder & potatoes. Broccolini is $2 a bunch at woolies this week! ... Mum used 2 bunches of broccolini for this dish & lightly blanched the broccolini and green beans before chopping them (the recipe calls for these veggies raw)...she's old school ... Don't be afraid to change up recipes to suit your preferences.

13.01.2022 "Until recently, many doctors often dismissed the complaints of people who claimed to be sensitive to foods containing gluten but did not have celiac disease, a well-documented autoimmune disease triggered by exposure to the dietary protein found in wheat, rye, and barley". Symptoms of Non-Coeliac Gluten Sensitivity (NCGS) can include: bloating, constipation, diarrhea, headaches, brain fog, joint pain, depression, anxiety, numbness in arms/legs. https://www.sciencedaily.com/releas/2020//200831165706.htm

13.01.2022 A worthwhile read for anyone struggling with 'self control', especially when it comes to ultra processed foods. I know what happens to me when I eat foods that have the perfect combination of sweeteness, saltiness and fat - I want more even though I don't need more! Why? Because "bliss point foods have the power to "override the natural 'stop' signal in our brain that tells when we're full and satisfied". "It's important to know the food industry spends a lot of money and ha...s resources, researchers and psychologists to develop these foods to have us coming back for more" If you're keen to change your diet and lifestyle to include more wholefoods and less processed foods, please get in touch. I'd love to help. I can assist you with meal planning and finding the right wholefoods for your individual needs. https://www.smh.com.au//should-we-really-beware-the-bliss-

13.01.2022 Sardines and salad for lunch! I made a hummus yesterday which I've spread onto some corn thins, topped with sardines, parsley and pepper. I had some cos lettuce to use up so threw together a quick little salad featuring spring onion, olives, tomatoes and feta. Lunch was quick, fresh and nutritious! Sardines are a fabulous source of omega 3's, vitamin D and calcium... make sure you eat the bones!

11.01.2022 Today is World Mental Health Day. How are you taking care of yours? The right nutrition can make a massive difference (in addition to adequate sleep, healthy relationships, and good habits).

07.01.2022 Tonight I'll be making bean, potato, cavolo nero & brussels sprout soup with miso and lemon. I soaked and cooked the beans last night ready for soup making this arvo. This rainy weather calls for soup! I'm also clearing out my fridge as I'm heading away for weekend and love making a soup with leftover bits and pieces. I've got some carrot, kolhrabi and parsnip to use up so will add these veggies too!! ... Talk about a feast for my microbiome with all the different types & amounts of fiber!

06.01.2022 Tonight's dinner was so simple, light, delicious and healthy! Of course, my little toddler was there to pinch the lime ( he's into citrus just like his mum ). Turns out he wanted to help me squeeze it over my dish . I cooked some quinoa earlier in the afternoon, steamed some broccoli, sauteed kale with garlic and evoo and opened a small tin of chilli tuna. ... Such an easy meal to prepare... perfect for those who are gluten and dairy free. I have quite a bit of leftover quinoa, some for lunch boxes tomorrow and the rest, not sure... I'll come up with something!

06.01.2022 A bowl of mum's rosó (polish chicken soup) on a rainy day...so nourishing, healthy and comforting. Thanks mum .

06.01.2022 Some inspiration for meatless Monday...(I did meatless Sunday dinner... there's no hard rules ). I am looking forward to the leftovers again tonight. I had an entire bunch of silverbeet to use up and 1 sheet of butter puff pastry in the freezer so thought I'd make a pie of sorts. I am pleased to say that all the silverbeet stalks went into this dish (no wastage )! ... I started by sauteeing 1 brown onion finely diced with all the silverbeet stalks also finely diced with 1 tblsp evoo. I let it cook on a low heat for approx 10mins. I added a bit of water from time to time to help the stalks soften without browning too much. I then added all the leaves which I finely sliced and cooked just until they wilted down. I then put this in a bowl to cool. In a separate bowl I combined 200g of ricotta, 150g of feta, 1 tsp dried oregano, 1 cup fresh parsley finely chopped, a decent amount of freshly cracked black pepper, lemon zest & 1 egg. Once cooled, I added the onion and silverbeet mixture to this and mixed until combined. You could also add fresh dill and mint if you've got it on hand. This is so easy to assemble...all the mixture went into an oven proof dish that just so happens to be similar in size to the pastry sheet. I then placed the pastry on top (after it thawed for 10 mins), brushed it with some milk and popped it into a 200 deg fan forced oven for approx 25 mins. I served it with my beetroot humus which was prepared earlier and a side of rocket salad for extra greens and nutrition

06.01.2022 My favourite way to eat canned wild sardines is with hummus, cherry tomatoes, parsley, lemon and cracked black pepper. These little fish are packed with nutrients (omega 3 fatty acids, calcium - when you eat the bones, and vitamin D and B12. They are cheap and healthy! ... Are you a canned sardine fan like me? If so, what's your favourite way to enjoy them?

05.01.2022 Pesto crusted oven baked salmon with a delicous rocket, tomato, basil & bocconcini salad on the side. So much flavour, so delicious and so nutritious. I picked up a huge bunch of basil at the farmers market on Friday and was inspired to make my own pesto . I bake salmon weekly (sometimes twice per week) however it's been a while since I've made a pesto. Tonight, it all came together perfectly!

04.01.2022 Roast chook dinner with quinoa, onions and cavolo nero (Tuscan kale) ....it was delish!! So, I had no potatoes, carrots, pumpkin, beetroot or zucchini to roast ( they're my usual) but had a lot of leftover quinoa and a whole bag of brown onions! I also had some kale to use up so did what I did last night...sauteed it with garlic and evoo . I placed the roasted onions on top of the quinoa and drizzled some of the pan juices on top.....amazingly delicious! ... Oh and I tried something new tonight and it worked!! I roasted the chook with lime instead of lemon and it worked! Just as delicious. I used my favourite herbs and spices: fresh garlic, rosemary and thyme (from my little garden), sumac, salt and pepper. Such a simple, healthy and delicious meal. Perfect for those who are #glutenfree #dairyfree and avoiding #nightshades. And...I have leftovers for lunch tomorrow!!! Yes!!

03.01.2022 Red cabbage, carrot, cherry tomatoes, spring onion, celery and chickpeas with a small can of tuna! Dressing: evoo, ACV and lemon! Consuming a variety of plant matter, plenty of fiber, healthy fats and protein!!

01.01.2022 Tomorrow is World Mental Health Day. This morning, a plane flew overhead with a very important message reminding us all to take care of our mental health. Did anyone else see this? Did you know that what you eat (or don't eat) can affect your mental health?? ... Optimising your nutritional intake and supporting/restoring your gut health is crucial in our current environment. Quality supplements can also play a vital role. If you'd like to know which nutrients or supplements can help, please get in touch, I'd love to support you.