Hannah Catherine Nutrition

18/01/2023

Common food additives to avoid:

Artificial food colourings and flavourings -
These are used to improve the appearance of the food, and are designed to mimic the taste of natural flavouring. These can cause allergic reactions for some. Usually found in bread, soft drinks, chips, cereals, dressings, flavoured yogurts and baked snacks.

Monosodium Gluramate (MSG) -
It is used to enhance the flavour and texture of processed foods. MSG may cause reproductive malfunctions and CNS disorder. It is found in packaged soups, noodles and packaged sausages.

High-fructose corn syrup -
This is an artificial sweetener and food thickener made from corn starch. Excessive consumption may cause type 2 diabetes. This is found in almost all processed foods like frozen junk foods, flavoured yogurts, salad dressings and cereals.

Sodium nitrite -
This is used as a preservative and colouring agent in processed meats and sausages to prevent the growth of bacteria and gives it a reddish-pink colour. But, when meat is heated at high temperatures or comes in contact with the acidic juices in the stomach, sodium nitrite is converted into nitrosamine, a compound that can cause negative health effects. Studies have shown that high intakes of processed meats can elevate the risk of colorectal and breast cancer. Sodium nitrite is found in processed meats like ham, hot dogs, salami, bacon and sausage.

Sodium benzoate -
This is used to increase a product's shelf life. A study showed that excessive consumption of beverages containing sodium benzoate was linked to attention deficit hyperactivity disorder (ADHD) symptoms. Sodium benzoate is added to carbonated drinks, pickles, fruit juices and salad dressing.

Guar gum -
This is used to thicken and bind food products. It is high in soluble fibre and low in calories. Consuming high amounts of guar gum may have adverse health effects. This is usually used in gluten free products, ice-creams and sauces.

Xanthan gum -
This is used to thicken and stabilise food products. When had in excess amounts, can cause digestive problems. Xanthan gum is used in sauces, soups, and syrups.

12/01/2023

Have you been diagnosed with Polycystic Ovarian Syndrome? There is so much advice available out there, and it can be very overwhelming. I was diagnosed with PCOS at 17 and it took me years to understand what works. Let me help you to manage your health with simple tips and advice that actually help so you can reduce your symptoms and live comfortably with PCOS. 🌸🌸
Book a FREE phone consultation on 0407678003.

12/01/2023

If you are feeling unsure and wanting advice on nutritional support please feel free to call and chat for 10 minutes complimentary. I'm here to help you with PCOS concerns, insomnia support and general wellbeing. ♥️

05/06/2021

Protein shakes, powders, bars and everything in between are very popular today, but are we eating too much protein? We know that protein keeps us full, but the foods we are already eating provide enough protein. Protein supplements can add unnecessary sugars that can spike your blood sugar levels. The long term effects of protein powders are yet to be determined, so next time you are feeling like a snack before you exercise, opt for plain yoghurt, a banana, some nuts, eggs or anything that you enjoy with very few ingredients.

29/12/2020

Intuitive Eating: Does it really work?

Listening to your body is very important, but how do we know what’s really right for our bodies? How do we differentiate between craving sugary processed foods and consuming things when our body actually needs them, and when to stop?

We have been brought up eating a variety of different food groups, and some people will crave discretionary foods more than others, and some people will develop bad behaviours towards certain food groups.
Intuitive eating is about loving and respecting your body to give it the nutrients it needs to survive. Satisfaction is given when we eat what we crave, but understanding when the body is full can be challenging both mentally and physically.

Eating should make you feel good inside and out. Guilt shouldn’t surround your thoughts if you eat more than you think you should be eating. Yes, of course food is delicious, but somewhere along the line we forgot what a gift food was. We can sometimes take for granted what we have, when others are starving.

My focus is on intuitive eating because it’s simply the safest way to nourish your body. Intuitive eating is linked to having a better psychological attitude towards food and weight maintenance. Calorie deficit diets are successful in weight loss short term, but when it comes down to it, are you really living? Do you feel your best energised self when you’re hungry? Wouldn’t you rather be healthy and loving your food while still maintaining a healthy weight?

Don’t hesitate to reach out and book your first consultation to learn more about intuitive eating.

Take care,

Hannah xx

29/12/2020

How I fixed my insomnia

For years I was always known as the bad sleeper, the light sleeper, the insomniac. It began in my teenage years, when stress levels were high and my diet was poor. I would go through bad patches of not being able to sleep for more than 1 hour a night for two weeks at a time, then catch up on a couple days of sleep, only to repeat this pattern again. This continued for years, which made my body get into a habit of living off no sleep. I was exhausted and frustrated, and some days I felt my body was even too tired to fall asleep. It got to the point where sleeping pills were not working, but I was feeling like a zombie during the day. I wasn’t coping and my brain was constantly foggy. Going to work and University was very hard with no sleep. I would not be able to sleep until 7am and have to get up at 8am most days. The less I slept, the more I thought about it. My life turned into worrying about not sleeping, as I couldn’t focus on anything else.

All of a sudden I began to sleep. Currently I am sleeping very well, and I thought I would never be able to say that. For almost two years I can happily say I am able to sleep again, and if you or someone you know is suffering from chronic insomnia or any form of sleep issues I’m here to help.

Although I cannot promise your sleep will be perfect, I can guarantee you will be surprised by what can help. Fixing sleep is a long process and there is no one thing that will alleviate insomnia, but I can guide you in the right direction.

Take care,

Hannah xx

16/11/2020

What’s the difference between: No added sugar, sugar free and unsweetened?

No added sugar:

Added sugars include brown sugar, cane syrup, brown rice syrup, maltose, dextrose and glucose-fructose and honey. During the manufacturing process, a food is listed as not containing any free sugars (added sugar, fruit juice or fruit juice concentrate). No added sugar foods can still contain artificial sweeteners or sugar alcohols.

Here’s a short list of artificial sweeteners and sugar alcohols you may want to avoid:

Sucralose

Aspartame

Acesulfame potassium

Sorbitol

Mannitol

Xylitol

Sugar free:

This simply means that there is little to no sugar in the product, as the food will have less than 0.5g of sugar per serving. These labels can be seen on sugarfree gum and artificially sweetened drinks. Sugar alcohols are often used in sugar free products as a flavour substitute, but they aren’t necessarily healthier. They may cause gastrointestinal upset and contain more saturated and trans fats than regular sugary products.

Unsweetened:

No added sugars, artificial sweeteners or sugar alcohols are added to the food. This is undoubtedly the healthiest option, as some unsweetened products such as coconut milk, almond milk or natural yoghurt only contain naturally occurring sugars.

Sugar is added to most foods, and it’s hard to avoid it. Pay close attention when buying ingredients for meals as sauces, dips and dressings contain a deceptively large amount of sugar. If you’re trying to reduce your sugar intake, swap sweet packaged foods for fruit and use natural products like cocoa powder and cinnamon instead. Read the ingredients list carefully and take care of your health.

Hannah xx

04/11/2020

https://www.mashed.com/270784/dark-chocolate-vs-white-chocolate-which-is-more-nutritious/

It's hard to resist a good piece of chocolate, and almost nothing makes a better flavor for dessert. But if you're an avid chocolate eater, you've probably wondered if there's any nutritional value at all in your favorite snack. Chocolate's nutrition varies depending on what type you're eating.

29/10/2020

Welcome all!
I'm Hannah, a Registered Nutritionist and a Public Health and well-being advocate. I've always had a love of food but never understood the science behind nutrition. I spent most of my early life living with guilt of what I was eating and not knowing how to properly fuel my body. I wasn't giving my body what it needed and it took a toll on my mental health and honestly, my whole life. I had no energy all the time and my body was exhausted from stress and insomnia. One day, my body just couldn't take it anymore and I decided to help myself and start living.
I decided to start studying nutritional science to not only help others, but to help myself. I wanted to help people understand how powerful you can feel if you have the right knowledge about food. How good you can feel on the inside and really change your life for the better.
I then began studying Public Health Nutrition and saw a whole new side to issues revolving around malnutrition and inequality and inequity in the health of the public. So many people do not have access to adequate nutrition, and I want to be part of the solution to ending world poverty, no matter how small the steps may be.

I'm offering telehealth and mobile nutrition consultations for individuals and families as well as food shopping tours.

I specialise in:
*Intuitive eating
*Eating for better sleep
*Disordered eating and general well being and health

If you are in need of any nutritional advice, please do not hesitate to reach out.

Take care,
Hannah xx