Nutrition Code

19/06/2023

Rebranding under way, Danielle Holmes Nutrition will now be known as Nutrition Code and I cannot wait to bring you all the new exciting things that come along with rebranding. They say if you wnat to achieve a different result you have to do something different so here we are 🥰💖

11/02/2019

This is bang on! Thanks Justine Laidlaw - The Natural Bird for sharing!!

25/01/2019

Crispy chicken 🍗 wings 🤤 these are a great Friday night option with some fries and coleslaw! YUM! Recipe below ⬇️

400-500g chicken wings I use bostock organic
1 Tbsp baking powder
1 tsp smoked paprika

Method:
1️⃣ Preheat oven to 200 degrees
2️⃣ Pat chicken 🐓 dry with paper towels but not to much, just quickly
3️⃣ Place chicken in a bowl, add baking powder and paprika and toss chicken around to coat
4️⃣ Place chicken on a oven tray and bake for 45mins
5️⃣ Serve with your fav sides and enjoy these crispy numbers!
Tag me if you make them I love when you guys recreate my food so I’d love to see!

24/01/2019

By popular request my cleaning recipe that I use to clean EVERYTHING!!

Just scoop the paste out onto the surface or use a spoon and scrub, wipe as your normally would! I use this on the toilet, shower, sink etc!

So easy! And your saving your endocrine system from being disrupted 🙌🔥

Healthy living everyone! ✌🏻

23/01/2019

with

Are you coming?? 🔥
・・・
Introducing Danielle Holmes, our amazing Bespoke in-house Nutritionist and host of our Bespoke Charity Nutrition Evening.
Danielle will be presenting on :
New Year Diets & Fads and why they are not often successful, how to create nutrition habits and how the brain processes these to ensure nutrition changes are long lasting plus an intro to her specialised services and how she can assist you with acheiving your nutrition goals.
The floor will then be opened up to our amazing Health Food/Beverage Providers who will tell us about their story and the art of creating their healthy products plus some taste testers if your lucky!
Our star studed line up includes Hannah from , Mila from , Alex from , Bec from .co.nz and Megan from . Be sure to follow these amazing people on FB and IG to show your support! There will also be the option to purchase some of their product on the night!
A reminder that our Bespoke Nutrition Evening is being run as a Charity Event for the amazing Charity - Bellyful Tauranga. Entry will be by a cash donation/koha will all entry funds raised going towards the charity. This is an amazing charity - for full details head on how these amazing people are helping our community head over to www.bellyful.org.nz
For a full staff bio on Danielle and our other Bespoke Staff - please head over to our website www.bespokephysiotherapy.co.nz. Email hello@bespokephysiotherapy.co.nz to book your spot!

21/01/2019

So I posted up about my cleaner I was using on the weekend to clean the house which I made with baking soda, white vinegar and tea tree essential oil. You may wonder why I didn't just use spray and wipe or Jiff or Duck cleaner for the toilet or any of the other standard cleaning products that you get at your super market.... well I will tell you 5 reasons why you and I both shouldn't use them!

1.Firstly most of these contain BPA which you are probably most familiar with and even if it say BPA free it still has other toxic compounds such as phthalates which are used in fragrances and in plastics to make them more flexible, these act like estrogen in the body and trust me you don't want too much estrogen as it depletes our progesterone which is our happy, calm feel good hormone!

2. These chemicals in these cleaning products can not only mimic estrogen in the body but they can also mimic other hormones, interfere with hormone signalling so hormones no longer get to where they need to go or bind to the receptors, accumulate in organs and create their own hormones and potentially interfere with reproduction!! YIKES! .There no joke!!

3. Whatever is contained within these plastic containers leaches into the contents, let me explain that, lets take milk for example milk is housed in plastic and because milk is a fat it allows the chemicals in the plastic to leach into the milk. So anything that is a fat, hot or acidic will leach the chemicals into it so think apple cider vinegar, milk, butter in plastic,heating leftovers in plastic containers all of these substances have chemicals from the plastic leached into them ans then your ingesting them..... YIKES!!

4. if you are trying to get pregnant, are pregnant or have a little one then you should be throwing every single chemical cleaning product out and all of the run of the mill personal care products out pretty much anything from the supermarket, hair salons, etc you even have to be careful of some natural products! I say this because it has been said that no children should be exposed to these it will effect there neurological development, fertility later in life, hormones and overall development! start slow replace one container a week with glass Kmart have cheep ones, replace 1 cleaning product for a more natural one eco store is a good start, swap out Colgate for ecostore or red seal, swap out that Tresemme shampoo and conditioner for a shampoo bar from global soap

Lastly...

5. All of these chemicals have also been linked to lower s***m count which is at a scary rate at the moment! most guys will have a low s***m count and quality, asthma, immune dysfunction, cancer, reduced brain development and so many more things that I've mentioned above and haven't! If you do one thing for your health today start cleaning out the chemicals out of your house especially if you have little ones they cannot handle or tolerate as much as we can!

Happy natural cleaning 😉

19/01/2019

Sunday.... 💕🙌🙏🏻

16/01/2019

15/01/2019

with
・・・
Bespoke Nutrition Evening - Thursday the 7th of Feb 6.30pm at our Bespoke Head Quarters In Te Puna 🙌🏼
We are super excited to announce our very first event at Bespoke Physiotherapy & Health!
Our nutritionist Danielle is going to host the evening and will be presenting on New Years diets & Healthy Eating as well as the very trendy Keto and Fasting cleanses. She will also have time for any Qs and As nutrition related!
Our Bespoke team is also going to be joined by some pretty epic local healthy food suppliers who are going to present their story and product (and if your lucky - some taste testers!). We are stoaked to announce that we will be joined by Hannah at , Alex at & Mila at . We may also have another couple to add to this incredible line up so stay tuned!
Entry Fee? The entry to our Nutrition Evening will be by donation/koha. All entry funds raised will be going towards an incredible local charity called Bellyful. A charity that cooks and delivers meals to families with newborn babies or young children who have little or no support.
Numbers are limited - to reserve your spot, please call or email our friendly team on 07 5524882 or hello@bespokephysiotherapy.co.nz. To keep up to date - jump on our FB page and follow the event “Bespoke Nutrition Evening”.

14/01/2019

As it’s the beginning of the year and just about everyone in the health industry is in your face saying join this 12 week program, book for the new year new you package, go on this cleanse, get your gut right, lose that Christmas weight etc etc! 🙄 and then all I see is comments saying “good on you girl for losing weight” “well done on signing up for a 12 week get in shape challenge” or “what did you do to look that way” why are we so programmed to always comment on the way someone looks and that be what defines us? As if weight loss is the most impressive thing a person can achieve!
Isn’t it more impressive to complete a degree, raise a child, like wow you nailed it today with a toddler on your hip! Or wow you’ve read 4 books and developed yourself or you may have got through a day feeling anxious and still nailed your work! 🤷🏼‍♀️ Let’s start encouraging each other in a different way instead of always commenting on the way someone looks or has changed and for yourself if you are always focusing on the way you look 👀 you will never be happy because it doesn’t matter what size you are if you have issues around food, are on a diet, always weigh and look at yourself and have negative talk then losing weight won’t change any of that! You could be size 6 and still want to be smaller or more toned or have more muscle
I would love to know if you agree or have felt this? Or maybe I’m the only one who has seen it? 🤷🏼‍♀️ comment below with your experience I’d love 💕 to hear 👂

P.s ofcourse tell someone they look pretty or beautiful but also how else could you compliment them?
#2019

05/01/2019

2019 🙌☀️💫💥

Day 6 already! I hope that your 2019 has started out great! 🌟⚡️ I sure have had a good start to mine and am so excited for the year ahead! Been living at the beach already 😉here’s some of my thoughts for 2019 read below ⬇️ if your interested

I want to encourage you this year to.... and these might be obvious but here’s my thoughts anyway 😉

⚡️Let go of anything that didn’t serve you, emotionally, mentally and physically in 2018
⚡️Focus on health rather than image, do you wake up with energy, do you sleep well how’s your stress levels? Put this as your focus this year!
⚡️Prioritize sleep 😴 almost all things related to health can be improved by more sleep! Have you heard of the saying “An hour of sleep before midnight is worth 2 hours” get to sleep before 10pm!
⚡️Add in 5 minutes of meditation a day I love App you’ll thank me at the end of 2019 😉
⚡️Move your body everyday walk, swim, surf, gym workout, gardening whatever it is move your body!
⚡️add in some gut loving goodness everyday, sauerkraut, collagen, bone broth, kombucha (200mls) max a day or I love Which has helped me cope with dairy 10x better then I used to 🙌

Anything else you would add to the list of things to focus on in 2019? Leave a comment below would love to hear your thoughts 💭

Happy Sunday all!
#2019

11/12/2018

Let’s talk about salads... 🥗

You either love them or don’t am I right? and if you don’t then don’t force yourself to eat them, simple as that!

I feel like with nutrition we are constantly eating things we don’t even like only because it’s what we deem “healthy” there is no such thing as healthy or unhealthy foods only more nutrient dense and less nutrient dense foods! People do these “diet” plans or challenges and eat the same thing for 12 weeks straight, boil there chicken have no flavor etc and how sustainable is that? And what are the long lasting effects of these types of diets on mental health? MASSIVE I would say! Food really is simple and is best when it’s kept simple!

💫Do you enjoy eating it?
💫 Do you crave it?
💫 Are you eating it because you like it or because it’s “healthy”
💫Are you eating mainly unprocessed foods MOST of the time with some “whatever” food 🍕🍟🍔 because LIVING! 😉

Always eat food you enjoy! Life is way to short to be miserable about your food 😝

09/12/2018

Happy Monday Morning! ☀️

Here’s me, yesterday at the beach 🏝 in my bikini 👙 with my stomach rolls and all and for the first time in forever I DON’T CARE!!

Wait what!? Yup I don’t care I don’t care if the girl lying on the beach next to me thinks I don’t look good, I don’t care if I get fat rolls when I sit down, I don’t care if my skin jiggles when I walk down to the water, I don’t even care that I have stretch marks and cellulite on my body!

I just don’t care anymore or want to waste yet another summer focusing on what my body looks like rather then family, time with friends, a fun beach day or whatever it may be all because I was worried about my body!

Nope! I’m done with it seeya! 👋🏻

We are so bombarded at this time of the year with diets, juice cleanses, images of the “ideal bikini body “ quick fixes to get in shape for summer etc etc etc!! Forget all that and just accept where you are, how you look and enjoy the summer! You can’t get memories back or wish for a different outcome so accept it for what it is and LIVE! Everyone has a bikini 👙 body- simply put a bikini on and there you have it- a bikini body 🙌

Happy Monday body vibes 🙌

06/12/2018

with
・・・
Tag a person who can relate 🤣 Happy Friday from the team at Key Nutrition 🍎🍐🍉🥨🥞🍳🥩🌮🥗

04/12/2018

Smoked fish pie 🥧
This yummy recipe was inspired by Nadia Lim recipe with a few tweaks and changes, family approved, child friendly and fussy husband approved 😉

Swipe right 👉🏻 for recipe or head that the link in my bio to take you straight to the recipe
Enjoy!