Darienne Bovell Nutrition, Adelaide (2026)

14/09/2023

Woohoo🥳
These delicious morsels are now on the menu for my son.

Skin prick testing has always shown that my son was most likely (he never ate any) anaphylactic to crustaceans, but recent testing showed that things had changed.

So he tried them and no reaction was had! He thought the texture was odd, but liked the flavour. We will keep these in his diet regularly and also try shrimp and lobster 🦞 🍤

We got these delicious prawns from .localfish at
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08/09/2023

Hello 👋 I have been quiet on here as I have been busy working with new clients 😁 and something that comes up again and again, regardless of what health issues we are all dealing with is how important meal prep is!

Now this can look different for different people:
➡️it could be as simple as doing a weekly shopping list, ➡️it could be making a weekly menu plan,
➡️preparing some meals on the weekend
➡️doing some batch cooking, ➡️maybe making extra at dinner so there are leftovers ➡️maybe it’s even choosing some meals from a delivery service

Eating healthy is much easier with a plan in place, so if you feel your eating has been somewhat unhealthy this week, think about doing some prep for next week, I promise it will make you feel good!

Pics of my lunches that have only been able to come together because of planning 😀

If you need some help putting together a meal plan, especially when dealing with food allergies, DM for available consult times 😊

17/08/2023

Finding food allergy friendly products can be life changing, I think the biggest one for me has been coconut yoghurt, I used to make this myself but finding a creamy, thick, plain and low sugar coconut yoghurt has been awesome 🤩

The thing with a lot of allergy friendly products is they can be highly refined and as an allergy parent I think we can easily get caught up in finding something new and perhaps not look at how healthy it may be.

We are already expert label readers, so make sure you are also checking out sugar content, if refined vegetable oils and/or preservative/additives are present.

All of these things influence gut health, which influences overall health so you want to reduce the consumption of these, feeding our kids wholefoods most of the time is not only going to reduce their risk of developing health issues when they are adults, it also helps reduce the risk of developing further food allergies. Good nutrition equals preventative health 🙌
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15/08/2023

These have put a smile on my moody teenage child ☺️

I bought a steel framed, silicone doughnut tray and it’s made my son feel like he has a new food.🎉

He doesn’t though, it’s the same allergy friendly recipe I make, just a different shape, a simple change can make a difference to the complicated life of a teen 🥴

Have you found a way to use a favourite recipe in a different way?⬇️
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04/08/2023

Dealing with life-threatening food allergies as a parent can be all-consuming, making it easy to overlook overall health.

But here's the thing: food allergies can bring some extra risks. 👉🤔 Your child might be at a higher chance of developing further allergens, GI issues, anxiety, asthma, eczema, and even neurodevelopmental disorders.

Now, it doesn't mean they'll definitely get these, but it's good to know the connection. So, let's take a preventative approach and support our kids' health! 💪

A diet focused on wholefoods, avoiding refined foods most of the time, avoiding vegetable/seed oils, keeping sugar in check, staying hydrated, and enjoying nature can be a great start! 🥗🍎🌳
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01/08/2023

I have shared this one before, but sharing again as it’s been on rotation for us this winter and is so good for hectic days when you have to be many places at once, hold space for all your kids and all that they are going through, plus find a moment to yourself 😆

So this is for all those mums out there, especially allergy mums😘 having dinner sorted makes things a little easier, this does require a slow cooker😊

Recipe:
1.5kg skinless chicken thighs
1x brown onion, chopped
4x garlic cloves, chopped
1x red capsicum, chopped
1x green capsicum, chopped
1x can red kidney beans, drain and rinsed
1x can corn, drain and rinsed, or swap for extra can of red kidney beans
2x tbsp tomato paste, you could add more, but we find this a good balance
1 to 1.5 cups chicken stock
2x tsp ground cumin
2x tsp dried oregano
2x tsp smoked paprika
1x tsp chilli flakes

Place all ingredients, except chicken in slow cooker and give a quick mix through, then add chicken thighs. Cook on low for 6 to 7 hours. When ready to eat, make guacamole and chop some fresh coriander and tomatoes, plus serve with a few corn chips or tortillas on the side, kids love it!

Quick Guacamole
3 or more ripe avos
juice of half a lime
season to taste

Mash up guac. and serve on top with coriander, tomatoes and an extra squeeze of lime
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27/07/2023

I spoke of the benefits of Lactobacillus rhamnosus a couple of posts back and I just wanted to mention, where it can be found.

The food that probably comes to mind for most of us is yoghurt, however if you are allergic to dairy look for an alternative yoghurt that has probiotics. Other options are kimchi, sauerkraut, tempeh, and miso. These foods will have a range of probiotic strains, some including L. rhamnosus, some brands will identify which strains are present, so check the label 😊

If you want to gain the most out of this probiotic, supplementation might be best, especially if your child is prone to colds at this time of year. Supplementation allows you to get strain specific. I always recommend practitioner only supplements, as you can check if allergens are present, they are better absorbed, formulated and have been checked for contamination from toxins. If you need help with this I offer express consults, link in bio
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25/07/2023

Hello!👋 I have been absent from social media for the last few weeks, it wasn’t planned, but it turned out after having a few days away with my kids hanging out in nature, that I needed a break from all things sm and the phone in general 🙂

But now that the kids are back at school and I am back in clinic full time, I will be back to sharing nutrition, health and wellbeing tips, plus a few recipes, and some of my son’s journey with food allergies. My aim is to help, inspire and support other families dealing with food allergies ❤️
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04/07/2023

Continuing with nutrients to support your child through cold & flu season (see previous posts for more)

Lactobacillus rhamnosus is a probiotic that you have probably come across before, whether it be in a capsule or food form. It is one of the most studied strains of probiotics and has been found to be beneficial for gut health, including many GI disorders.

There are actually many species of Lactobacillus, but I just want to look at rhamnosus 1) it’s been widely studied 2) many people respond well to this when it comes to cold and flus.

This is not just something I have observed, it has been found again and again in studies that it can reduce the duration and incidence of upper respiratory infections and ear infections and therefore reduce the use of antibiotics.

I find it mind blowing that a bacteria residing in our gut can have widespread benefits throughout the body and it’s roll in the gut-lung axis can be very helpful for many children during the cooler months, when it comes to colds.

Interestingly, ongoing research is exploring the potential of L. rhamnosus for a range of benefits, from addressing anxiety to compulsive disorders to managing obesity!

Next post I will look at how you can find this in foods and supplementation.
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29/06/2023

(See previous post for more vit D)
☀️There are only a few foods that contain vitamin D:

➡️Oily fish
➡️Cod liver oil
➡️Beef liver
➡️Egg

☀️These all contain D3, which is the same as what our skin makes from sun exposure. D2 is found in some plants, such as mushrooms, D3 is more effective at raising your levels, but still eat your mushrooms ❤️

☀️The sun is how we gain almost all of our Vitamin D, so getting outside is key. It is easy to think in summer that our kids are getting enough, especially here in Australia. However I often see it low in clients I meet. The biggest influences are: our kids are spending a lot of time inside, homework, gaming, social media and we are very sun smart, which don’t get me wrong it is super important.

☀️But we need to find a balance and get some sun without causing damage. In Australia it is recommended that for fair skin you get 10 mins in summer on most days, 20 mins in spring/autumn and 2-3 hours per week in winter. If you have dark skin 20 mins in summer on most days, 60 mins spring/autumn and 3-4 hours per week in winter.

☀️Here in Adelaide this last week there has been very little sun to get out in and no doubt it is similar in all southern parts of Australia, which means we have to take extra effort to get our vitamin D. So firstly when the sun is out kick the kids outside and preferably with some skin exposed, and feed them foods that have vitamin D.

☀️Sun exposure is the best way of gaining enough vitamin D and whilst its harder in winter to get outside, it has so many benefits, not just for our children for us as well.

☀️Supplementation can be beneficial through the winter months to keep everyones levels up, however getting a blood test first is helpful in seeing where your child is at.

☀️Practitioner only supplements are best, you can check if allergens are present, they are better absorbed, have been checked for contamination from toxins and are better formulated. If you need help with this I offer express consults, link in bio
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27/06/2023

☀️We all know this comes from the sun (plus a few foods), our body utilises the cholesterol it makes to convert vitamin D into cholecalciferol (D3) this is then used by the body for many functions. Such as supporting bone health, regulating blood sugar and insulin, reducing inflammation, improves sleep and supports the immune system! It actually does so much more and we all need it!

☀️A deficiency can lead to many chronic diseases and mental health issues. Particularly autoimmune conditions, for example the incidence of MS is higher closer to the north/south poles, but very low at the equator.

☀️The risk of developing food allergies is also associated with living further away from the equator. An Australian study found that babies with low levels (blood samples) were more likely to develop egg or peanut allergies, compared to babies with normal levels. Resolution of vitamin D deficiency in babies is associated with them more likely outgrowing their egg allergy by 2yr.

☀️Mental health research has linked vitamin D deficiency with many mental health conditions. One study looked at comparing antidepressants to sun exposure on patients that have depression, sun exposure worked best! meaning the more sun they got the less depression was experienced.

☀️So what about flu and cold season, quite simply vitamin D helps the immune system fight viruses and bacteria. So if there is a deficiency you are at increased susceptibility of getting sick.

What might low Vitamin D look like in kids:

☀️Leg pain (particularly within the long bones), it might even wake them at night
☀️Muscle aches, pains, cramps and weakness
☀️Fatigue
☀️Being depressed
☀️Anxiety (particularly during teens)
☀️Irritability
☀️Developmental delays
☀️Slow growth
☀️Frequent cold and flu infections

☀️I realise that these symptoms are also present in other nutrient deficiencies and conditions, but the further away you live from the equator your risk of Vitamin D deficiency increases, especially in the cooler months.

☀️Next post we will look at foods with vitamin D, being in the sun and when to supplement
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22/06/2023

Nutrients that support us through cold & flu season( see previous posts)

🍊Citrus is what most of think of when it comes to vitamin C, however it’s in many fruits and vegetables, from brussel sprouts to strawberries!

🍊vitamin C is reduced greatly when exposed to heat (all water soluble vitamins are) so ensuring that there is some raw fruits and vegetables in your child’s diet is a good start with gaining enough vitamin C.

🍊The other thing to remember is anything processed will be greatly reduced or void of Vitamin C. For example that orange juice you buy in the fridge section, has been exposed to light and heat, so it has lost a good portion of vitamin C.
🍊Freshly squeezing a couple of oranges at home will contain much more, eating the whole orange will have even more, plus the benefits of eating the fibre. And if those oranges are in season where you live and not shipped from another country even better!

🍊Vitamin C actually has antihistamine properties, which if you have allergies is a win. Plus it plays a role in skin health as well, not only is it part of collagen production, diets high in vitamin C are associated with a decreased level of dry skin, faster healing and overall skin health improvement. So if you are dealing with eczema, a diet rich in vitamin C is helpful.

🍊The easiest way to get vitamin C is to eat seasonal fresh fruit and vegetables, having some raw and others lightly cooked, daily!

🍊Getting vitamin C from your diet is the best way in my opinion, and the side effect, overall health benefits from eating fruit and veggies. However supplementing vitamin C can be beneficial when you are dealing with colds and flu as it helps support the immune systems defence mechanisms. You don’t need huge doses, the body can only absorb so much at once and you are better off taking smaller doses throughout the day rather than one larger one.

Practitioner only supplements are best, you can check if allergens are present, they are better absorbed, have been checked for contamination from toxins and are better formulated. If you need help with this I offer express consults, link in bio
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Darienne Bovell Nutrition

14/09/2023

08/09/2023

17/08/2023

15/08/2023

04/08/2023

01/08/2023

27/07/2023

25/07/2023

04/07/2023

29/06/2023

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