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a) Dietitian
- Antioxidants list (see below)
- Antioxidants have been promoted as anti-ageing and protective of many lifestyle diseases, check out this list to know where to get your daily dose.
- Ten tips for fat balance (see below)
- Fat sounds like a dirty word, but in fact it is essential for health. This fact sheet provides practical ways to improve our balance between the ‘good’ and the ‘bad’ types.
- Ask a dietitian – contact Peter
- Have a question you want answered by an nutrition expert – send Peter an email. Click here.
b)Physiotherapy
Foods high in antioxidants: green, red, yellow, blue and purple fruits and vegetables
special mention -
spinach, sprouts, broccoli, cauliflower, cabbage, pumpkin,
onion, sweet potato, eggplant, tomato, mushroom, apples,
berries (all types), paw paw, kiwi, apricot, citrus, - soy beans, tofu soy milk, chickpeas, lentils, alfalfa sprouts
- all types of nuts and seeds, especially linseeds/flaxseed
- tea and red wine
- oats, bran, wholemeal or wholegrain bread/cereal/pasta
- cocoa, garlic, chives, caraway seeds, ginger, cumin, curry powder, tumeric, mustard, liquorice root, parsley, cinnamon, sumac, coriander, oregano, chili, pepper, dill, fennel
- seafood (all types) and lean red meat or game meats.
Four ways to be radical free with more antioxidants 10 top tips to keep the fat in balance
1. Check labels, saturated fat should be less than ¼ total fat
2. Watch amount of biscuits, cakes, chocolates, cheesecakes... limit to a set amount each week if you need to have one of them.
3. Have one (& only one) handful of nuts/seeds three times a week handful equates to 15 almonds, 8 walnuts or macadamia's or 12 cashews
4. Eat fish at least twice a week
5. Always choose low or no fat dairy products (you will get used to the taste)
6. Always use lean meat and trim before cooking
7. Swap butter for low fat margarine/mayonnaise or cottage/ricotta cheese
8. Avoid creamy or deep fried main meals (don't always have chips)
9. Add some linseed meal or oat/rice bran to your cereal or fruit
10. Enjoy snacks like 'chic nuts', dried fruit and nut mixes, or hommus dip and toasted pita bread.
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