Posts by Mark Surdut

My 80:20 Principles of Healthy Lifest...

verdura

1. Aim to get things right 80 percent of the time. We are not meant to be perfectionists, we are human. We are not meant to ingest the perfectly balanced healthy Breakfast, Lunch and Dinner all the time. That means that you should not beat yourself up over 3 or 4 meals in a week […]

Inflammation, Arthritis and Diet R...

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There is no proven diet cure for arthritis. Arthritis itself is complex and I make no claims to have the understanding that perhaps your Rheumatologist has. In simple language we have wear and tear arthritis – Osteoarthritis and we have the autoimmune varieties such as Rheumatoid Arthritis. Nutrition is not simple. It is often controversial […]

Food Intolerance (Chemical)

citrus

Natural chemical intolerance. Headaches, tummy troubles, skin irritation, fatigue, behavioural issues in kids..? These symptoms may suggest sensitivity to a group of naturally occurring chemicals. The RPA hospital has been investigating these buggers for many years and I have found wonderful results in modifying diet accordingly. Want a ‘taste’? Examples incl seaweed, citrus, berries, sundried […]

Diabetes & Diet – an Intr...

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Got Diabetes? Let’s get you started.. A key to a sound Diabetes management plan is learning about how much carbohydrate is found in foods commonly included in your diet. Getting familiar with a simple Diabetes Carbohydrate Exchange List is the starting point. It’s an old fashioned technique also known as “Counting” that has sadly been […]

My top FIVE Super-FOODS

My top FIVE Super-FOODS

  Tomatoes are rich in the carotenoid antioxidant Lycopene which is one of the most well studied nutrients in the prevention of prostate cancer and other illnesses. Nutrition Tip: cooking the tomato with a small amount of olive oil, it then releases even more of this magic carotenoid into your system. Also an excellent source […]

Mood & FOOD

lettuces

Let’s take a closer look at some beneficial nutrients: Energy – of course ingesting adequate energy is paramount. What is our natural source of energy? Carbohydrates – moderate (not large) amounts of slow to release (‘Low GI’) carbohydrates distributed during the day, in at least 2-3 meals. Good sources include: fruits like berries, bananas and […]

Kids and Vegetarian Eating…

Kids and Vegetarian Eating…

An exert from an article published recently on Kids and Vegetarian Eating… It’s one thing to opt for vegetarian eating as an adult – but is it a healthy option for a growing child?  As a dietitian who consults to the Vegetarian Network of Victoria, this is familiar territory to Mark Surdut. The clients who […]

Got Diarrhoea ?

Got Diarrhoea ?

Here are some handy tips to get you started: NO cow’s milk (unless ‘lactose-free’), rather try rice milk or almond milk. Avoid deep fried foods. Avoid very sweet drinks – These can worsen diarrhoea. Sipping on fluids regularly is essential – water, diluted sports drinks eg. Gatorade, rehydration solutions and more. A little buttermilk or […]

Heart Protective Tips

Heart Protective Tips

Some Free and Fast (to read) Heart Protective Tips: Eat Omega 3 fats – including salmon, trout and walnuts. Use Monounsaturated fats (MUFA) – found in avocado (vs. Sterol containing margarine spreads), virgin olive oils and small doses of tree nuts (including walnuts, cashews and almonds). Restrict Trans Fats (TFA) – look out for the […]

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Contact me:

THE NUTRITIONIST
MARK SURDUT

139 Hawthorn Rd, Caulfield North VIC 3161
Tel: 0404043563
Also consulting from Specialist Centre (Centre For ENT)
698 Glen Huntly Rd, Caulfield South, 3162
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