Glow Dietetics

26/08/2026

A little update from me as we head towards the end of the year.

Due to family reasons, I’ll be relocating interstate in late 2026. This means in-person appointments will finish in November.

I’m still welcoming new patients, though new-patient appointments are booked out until mid-October.

The good news: Glow Dietetics will reopen for telehealth consultations in early 2027, so your nutrition care can continue online. Many of you already use telehealth and love the flexibility.

If you have an upcoming appointment, it’s all still confirmed.

Thank you for your support since Glow Dietetics opened. I’m looking forward to continuing your care in a new way next year.

Hannah

16/07/2026

You might be trying to eat healthier, hit your protein goals, or build more balanced meals — but still find yourself reaching for something extra later on. If that sounds familiar, it may not be a willpower problem. It could be a satisfaction problem.

Research shows that meal satisfaction isn't just about what's on the plate nutritionally — it involves a combination of physiological signals, sensory experience, and how enjoyable the eating experience actually is. When these elements are missing, your brain may not fully register "that hit the spot," even if the meal was technically balanced.

What makes a meal satisfying?

Evidence suggests satisfaction comes from a blend of nutrition and sensory experience:

- Flavour: salt, acidity, herbs, sauces
- Texture: crunch, creaminess, mouthfeel
- Aroma: one of the most powerful drivers of food enjoyment
- Pleasure: does it actually taste good?
- Enoughness: is the portion adequate for your needs?

Protein, fibre and energy content remain the strongest physiological drivers of fullness. But sensory properties (taste, texture, and aroma) build on top of that, shaping how complete a meal feels and how satisfied you remain afterward. A meal can be high-protein and nutritionally sound, but if it's bland, dry, or repetitive, it may feel less complete than its nutrients suggest.

If you're eating well but not enjoying your meals…

It's worth exploring why they're falling flat. Are they too plain? Missing fat? Missing a carb you enjoy? Are you choosing foods you think you *should* eat rather than foods you like?

Small adjustments can make a meaningful difference — adding a sauce, including a food you enjoy, or building a meal that feels comforting rather than clinical.

18/06/2026

5 simple ways to boost your fruit + veg intake 🍓🥦

In mid‑life, most women notice they feel better with more fibre, colour and steady nourishment on board. These small tweaks make that easier without adding pressure:

1️⃣ Make it visible: Keep fruit on the counter and cut veggies where you can see them. Convenience always wins.

2️⃣ Frozen counts: Add frozen veg to dinners or roast them. Thaw berries for oats, yogurt or cereal.

3️⃣ Add colour to the basics: Layer sandwiches, wraps and bowls with greens, cucumber, tomato, sprouts or avocado.

4️⃣ Start meals with crunch: A small plate of raw veggies before dinner helps take the edge off hunger.

5️⃣ Try one new thing each week: A new fruit or veg keeps things interesting and supports a more diverse gut microbiome.

Mid‑life doesn’t need an overhaul — just small, doable shifts that help you feel nourished and steady day to day.

11/06/2026

10/06/2026

Creatine for Women: What You Should Know

Creatine is one of the most researched supplements in the world — and yes, it's safe for most women. Here's why it might be worth considering.

So… what is creatine?
It's a natural compound your body makes from amino acids. Its job is to help your muscles produce quick energy — the kind you use for lifting, sprinting, or any short burst of effort. With better energy availability, you may notice you can push a little harder, lift a little heavier, or recover more smoothly between sets.

Why is it particularly relevant for women?
Women typically have lower creatine stores than men (partly due to differences in muscle mass and lower intake of creatine-rich foods like red meat and fish). That's one reason supplementation can be especially useful.

Potential benefits for women:
• Improved strength and exercise performance over time
• Support for healthy ageing — more capacity to exercise means better long-term muscle and bone health
• Cognitive support — emerging research suggests benefits during periods of stress, poor sleep, or ageing

If you're considering it:
Most research supports 3–5g of creatine monohydrate daily. Consistency matters more than timing, and it's worth giving it at least a month before judging whether it's working for you.

Supplements are always optional — but for many women, creatine is a simple, well-studied tool to support strength, energy, and healthy ageing. 💪

31/05/2026

Ever felt like one unplanned meal or snack has “ruined” your day?

It’s a common thought pattern, but it can keep us stuck in an all-or-nothing cycle.

The reality is that our health is shaped by patterns over time, not by a single meal, snack or day.

When things don’t go to plan, try shifting your focus from what has already happened to what comes next.

Every eating opportunity is another chance to nourish yourself, support your goals, and move forward.

Small choices, made consistently, matter far more than perfection. ✨

13/05/2026

This week we're celebrating ✨ Dietitians Week ✨ and the important role Accredited Practising Dietitians play in supporting health, wellbeing and quality of life.

At Glow Dietetics, nutrition care is never about quick fixes, fad diets or restriction. It's about building realistic, sustainable habits that work for your life, health goals and medical needs 💛

As a Dietitian, I support clients with:
🌸 Perimenopause and menopause nutrition support
🥗 Healthy eating and meal planning
💙 Heart health and cholesterol management
🩺 Diabetes and insulin resistance
🌿 Gut health, IBS and digestive concerns
💪 Weight management and nourishing relationships with food
🦴 Osteoporosis and healthy ageing
🏥 Chronic disease management and medical nutrition therapy

Dietitian vs Nutritionist - what's the difference?

All dietitians are nutritionists, but not all nutritionists are dietitians. A dietitian is a university-qualified allied health professional with the clinical training to provide evidence-based nutrition advice and manage complex medical conditions. The title "Nutritionist" is unregulated in Australia, meaning qualifications can vary widely.

In Australia, the Accredited Practising Dietitian (APD) credential is the recognised standard for trusted nutrition care - backed by science, clinical training and professional accountability ✔️

Thank you for allowing me to be a part of your health journey ✨

06/05/2026

It’s been busy in our household with both my birthday (last week) and my husband’s birthday (this week). My girls decided they wanted to bake and then decorate a cake for my birthday… my only request was that it was chocolate 🍫

30/04/2026

🥴 Why your afternoon cravings aren't a willpower problem

If you find yourself reaching for biscuits, chocolate, or anything quick and easy in the afternoon… it's very rarely about "lack of discipline".

More often, it's your body responding to how the day has actually been structured.

Here's what we often see in clinic:

☕ Breakfast is light or rushed
🥪 Lunch is a bit small or low in protein
⏳ Long gaps between meals
☕ Caffeine replacing food (not adding to it)
😮‍💨 Busy day = no real pause to eat properly

By 3–5pm, your body isn't being "difficult" — it's often just under-fuelled.

That's when cravings tend to kick in for:

quick energy (sugar/carbs)
salty + sweet foods
anything convenient
And this is important: 👉 Your body is doing exactly what it's designed to do.

So what helps?

Instead of focusing on restriction or "being good", we focus on structure:

🍽️ Eating regularly throughout the day (roughly every 3–4 hours works well for most people)
🍳 Including protein at breakfast and lunch
🥗 Making lunch a real meal, not just something to "get by"
💧 Staying well hydrated — it supports energy and focus, which can make mindless snacking less likely
☕ Keeping caffeine alongside food, not instead of it

A simple shift that changes a lot:

Instead of trying to "control cravings" at 4pm… we look at what your 9am–1pm intake looks like.

Because the afternoon isn't the problem. It's often just where the gap shows up.

If this is you, you're not lacking willpower. You may just need more consistent fuel earlier in the day.

27/04/2026

5 go-to meals for when you have zero time or energy

Not every meal needs to be cooked from scratch.
These are your “I can’t be bothered but still want to feel good” options 👇

1. Eggs on wholegrain toast + tomato/mushroom/spinach/capsicum

2. Vita-Weats (or crackers) + cottage cheese/eggs/tuna + sliced tomato, cucumber or avocado

3. Pita pocket + hummus/tzatziki + chicken + pre-cut salad (spinach, tomato, cucumber, carrot)

4. Pre-made salad kit + BBQ chicken or tuna + bread roll, wrap or microwave rice

5. Frozen meal (e.g. risotto, stir fry) + add extra protein (eggs, chicken, tofu) + frozen or fresh veg

The goal isn’t perfect meals. It’s having a few reliable defaults that still support you when life is full.

Save this for the weeks when everything feels busy 🤍