1.  I would suggest you eat 4 to 5 helpings of vegetables each day choosing a wide variety over the week with many different colours and textures and include
dark green leafy vegetables 3 or 4 times a week, like kale, spinach, cabbage.  If you have a steamer, do use it to cook your vegetables as they are more 
nutritious and tastier.  It is also very important to eat raw vegetables and salads regularly because raw foods are far more nutritious. 


2.  Eat 2 to 3 portions of fruit each day and if possible making one of them berries. Again vary the type and colour and include lots of citrus.  Fruit can also be blended to make fruit smoothies. They can be cooked, baked or poached and eaten as a pudding.


3.  Another very important and essential addition is water and plenty of it.  With the addition of a good quality multi-vitamin and mineral supplement every day you can feel considerably healthier.  So Drink at least 6 to 8 glasses of water each day to keep you well hydrated.


4.  Have a tablespoon of seeds and a small handful of mixed nuts daily (walnuts, brazils, peanuts, almonds, pumpkin seeds, sunflower seeds, flax seeds).  
They can be ground and added to breakfast cereals, or stirred into yogurts or soups to provide a good source of Omega 3 and 6 oils. 


5.  Eat coldwater oily fish once or twice a week.  Buying fresh fish will give you the best source and the best ones to choose would be salmon, mackerel, sardines, and tuna.  (Tuna - only once a week because on the high mercury content these days).  Of course all these can be bought in tins and they are also a very good source of Omega 3ís, are more convenient and easier to prepare.  If you do not eat fish it is a good idea to take a Fish Oil supplement every day.


6.  A high fibre diet is essential and to help the passage of food in the digestive system and bowel. Many bowel cancers could be avoided if people would only eat more fibre.  It is a simple matter or choosing wholemeal breads and pasta and eating oats, beans and pulses.  Good old fashioned porridge with a portion of berries for breakfast is probably your best start to the day. Oats along with citrus fruits are also great for reducing cholesterol.  Add beans and pulses to soups or stews, they are packed with vitamins and minerals and fibre.


7.  Avoid sugary processed foods such as sweets, chocolate, biscuits, cakes, etc. as much as possible.   Pick one or two times a week when you can have your favourite sweet treat.


8.  Minimise intake of coffee or tea to say no more than 2 or 3 cups a day and less if you are able. Red Bush tea which is caffeine free is very refreshing or try fruit and herb teas.


9.  Limit Alcohol consumption.  If possible drink alcohol no more than a couple of days a week and be sensible about now much you do drink.  If you do like a drink in the evening, limit it to say one or two glasses.  The anti-inflammatory effects of one glass of red wine per day may just be beneficial.


10.  Avoid excess animal fat.  Eat chicken, turkey, soya (tofu) and fish rather than lamb, beef (very lean beef is fine) and pork. 


11.  Avoid processed foods with chemical additives, hydrogenated and trans fatty acids.   When you do buy processed foods and there will always be times
when you do, look at the labels and check that they do not contain too many strange chemicals with names you have never heard.  Also look out for wording
like hydrogenated vegetable oil or trans fatty acids and avoid these foods.


12.  Eat Organic foods whenever possible or buy your fruit and vegetables from your local grocer as he is more likely to be sourcing from British or local European growers with higher standards and less chemicals.



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