The Dos and Don’ts: Nutritionist-Approved Festive Season Foods

Feeling low? Partying hard and getting run down? You may have anaemia – and RESCU expert Zoe Bingley-Pullin has the recipe to beat your holiday deficiencies.

Ever wondered what causes low energy? Anaemia is an aliment involving a reduction in the oxygen-caring capacity of your blood, resulting from a deficiency in the quality of red blood cells or haemoglobin. It often results in tiredness – go to your GP for a diagnosis.
Here are my tips for health and energy maintenance this holiday season – whether you’re anaemic or simply getting ready for bikini season!

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Foods to avoid:

– All saturated fats. Saturated fats are fats that will solidify. Think butter, cream, cheese, red meat, sour cream and palm kernel and coconut oils

– Alcohol and other stimulants like coffee, tea, cola, and cigarettes only slow the breakdown of fat, therefore increasing cellulite.

– Processed foods not only have high saturated fats but no nutritional value, so next time you have a bite of that finger bun remember: you are eating ‘dead food’.

– Simple carbohydrates drench the body with sugar, making it extremely hard for your body to successful convert glucose to glycogen. Simple carbohydrates, when not used for energy, get converted into fat.

Simple carbohydrates are sugar, sweets and refined flours – like white bread and candy.

Foods to have:

– Essential Fatty Acids help to decrease the desire to eat harmful fats.
Fats provide a source of energy for body processes, and they help with the transportation and absorption of fat-soluble vitamins such as A, D, E, and K. They are also a source of the vital nutrients known as essential fatty acids.
Good sources of EFA’s are olive oil, flaxseed oil, nuts, avocado, fish (salmon, sardines, tuna, bluefish and mackerel) and Evening primrose oil.
EFA’s also helped to maintain strong hair and nails and keep your skin free from acne and skin disorders.

– You can eat a great deal of fresh fruit and vegetables without putting on any weight.

– Nuts are excellent snack food, but don’t eat over 10-20g day.

– Drink at least 8 to 10 glasses of pure water. This can include a couple of glasses of herbal tea.

– Drink two or three cups of green tea. Green tea is a high antioxidant and helps with cleansing and metabolising fat.

– Fresh juices are one of the best ways to achieve daily nutritional requirements without excess weight.

Diet and Lifestyle Management plan for anaemics

  • Spirulina (12,000mg per day)
  • Wheat grass (juice) reputedly alleviates anaemia, as it has almost the exact structure of haemoglobin
  • Alfalfa
  • Nettle tea
  • Ginseng alleviates anaemia by increasing white blood cell and haemoglobin counts in persons afflicted with anaemia
  • Beetroot juice
  • Lettuce
  • Folic acid helps to prevent magablastic anaemia
  • Vitamin C helps to prevent iron deficiency anaemia by facilitating the absorption of Iron
  • Vitamin E helps to prevent anaemia by protecting red blood cells from the toxic effect of free radicals


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