Hanna Watson Clinical Nutrition

12/03/2026

World Kidney Day 💚

Your kidneys quietly filter around 180 litres of blood every day, helping regulate fluid balance, remove toxins and maintain mineral balance.

Yet kidney health is something most people rarely think about until problems develop.

In Australia, around 1 in 7 adults have signs of chronic kidney disease, and many don’t realise it.

The same drivers behind metabolic disease — inflammation, diabetes, hypertension and obesity are also key drivers of kidney damage.

The good news is that many of the habits that support metabolic health also support kidney health.

Small daily habits matter.

• Stay well hydrated
• Eat a plant-rich diet
• Look after your metabolic health
• Check kidney markers from time to time

Your future self will thank you. 💚

17/02/2026

💚 Wellness Wednesday 💚

I’ve been really enjoying these rye crisps.

They’re a great option for anyone who can’t tolerate wheat or is simply keen to mix things up.

The ingredients are so simple:

Whole-grain rye flour, rye bran, yeast and iodised salt.

I picked these up at my local Harris Farm Markets and love them topped with hummus, sardines, tomatoes, parsley, lemon and freshly cracked pepper.

Not keen on fish... that's cool... try it with egg and mayo!

Friendly reminder: rye does contain gluten, so they’re not suitable for coeliac disease or for those avoiding gluten.

16/02/2026

I was delighted to see these beauties at Woolworths the other day...it's obviously fig season 🍃. I also spotted some at the local farmers market.

Figs are a wonderful source of fibre, magnesium, potassium, calcium and vitamin K.

I love eating them fresh as they are, and these didn’t disappoint. They were delicately sweet and beautifully juicy.

I also love them in my morning granola bowl 🥣💚.

11/02/2026

Wellness Wednesday 💚

Simple pantry picks I actually use.

If you’re looking for a dairy-free milk alternative and can tolerate almonds, here’s a pick for you.

I keep this unsweetened almond milk on hand because it doesn’t contain thickeners, added vegetable oils, or sugar.

The ingredients are simple:
Filtered water, organic activated almonds (7%), organic brown rice, plant calcium and sea salt.

I like using it in baking, smoothies, my granola or porridge.

You’ll find it in the long-life milk section at the supermarket.
Refrigerate once opened and consume within 5 days.

05/02/2026

Summer school holidays are over, routines are back  and now it’s the perfect time to refocus on your health 😅.

If you’ve been feeling bloated, craving sugar or just a bit off, there’s a real metabolic reason behind it...not willpower.

I’ve put together a free guide on how to reset your metabolic health using wholefoods to:

✔ reduce cravings
✔ calm digestion
✔ feel like yourself again

Comment “ME” and I’ll send you a copy 💚

04/02/2026

Hidden Veg Chocolate Chip Muffins 🍫

Inspired by a toddler muffin recipe I tweaked to suit my ingredient style.

Soft, chocolatey and packed with hidden veggies... perfect for nut-free school lunchboxes.

✔ Wholemeal spelt flour
✔ Healthy fats from EVOO
✔ Low in sugar
✔ Works with zucchini OR carrot (I’ve tried both!)
✔ Kid-approved (tested twice 😄)

Recipe in the slides 👉
💾 Save for later
💬 Would your kids ever guess there’s veggies in these?

22/01/2026

Feeling a bit like this frog? 🐸

▪️Sugar cravings that won’t switch off.

▪️Bloating that lingers all day.

▪️A puffy face, sluggish digestion, tired skin and suddenly wine feels like the answer.

This isn’t a lack of discipline.

It’s what happens when blood sugar, stress hormones, digestion and metabolism are pushed out of sync over the holidays.

This is something I see clinically and experience in my own body every January.

Your metabolism isn’t broken.
It’s asking for stability, nourishment, and support.

I’m putting together something to explain why sugar cravings, bloating, digestion and skin change after the holidays, and how to support your metabolism as things settle again.

More soon 💚

13/01/2026

24/12/2025

Wishing you & your loved ones lots of joy, peace & good health this Christmas .

Merry Christmas from the Watsons ❤️

18/12/2025

It’s been a heavy week for many of us. If you’re feeling a little flat, tender, or out of rhythm, this is your reminder to be kind to yourself and your body as we head into Christmas ❤️ .

13/12/2025

Yesterday was… a lot 😅

I’d just come home from the shops, trying to eat something before getting the toddler down for a nap (which was unsuccessful).

Here’s to baby avocado sushi and duck rice paper rolls eaten in the car…
because sometimes feeding yourself is the biggest win of the day 💚

Kids’ Christmas concert in the evening.

Husband out at a Christmas party.

And the end of a crazy week.

It was one of those moments where you think, “Wow… December really has its own energy.”

If you’re feeling stretched, tired, impatient or a little unhinged right now… you’re not alone.

This season is beautiful, but it’s also A LOT for mums.

Here’s to proper food (even in the car), deep breaths, and doing our best 💚

04/12/2025

Simple Salad Niçoise for warmer days ☀️

Fresh, light and full of protein. This is one of my favourite real food, no fuss dinners.

A little nutrition hack I love:

Cook your potatoes, beans and eggs earlier in the day and pop them in the fridge to cool.

When potatoes cool, they form resistant starch, a gut-loving fibre that’s gentler on blood sugars and supportive for insulin resistance. 🙌

Then it’s just assemble and eat when the heat kicks in… no standing over a hot stove.

Perfect for hot days, busy afternoons, or when you just want something nourishing without the effort. 💛

Save this one for the weekend… and add it to your summer rotation ☀️💛