Anemia
Anemia is a problem of not having enough healthy red blood cells or hemoglobin to carry oxygen to the body's tissues.
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
NATURAL/HERBAL
YOGA / MEDITATION THERAPY
SUPPLEMENTS & HOMEOPATHIC
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
MEALS
SIDES/SALADS
FOODS TO EAT MORE OF
- Fruits: apples, apricots, cantaloupe, grapefruit, grapes, mangoes, oranges, papaya, peaches, pears, pineapple, strawberries
- Dried fruits: apricots, dates, figs, prunes, raisins
- Vegetables: asparagus, beets (including greens), broccoli, cabbage (all kinds, including kohlrabi & Brussels sprouts), carrots, cauliflower, collard greens, fennel, kale, peas, artichokes, watercress
- Almonds & kelp
- Organ meats, beef and other meats, poultry, fish, and egg yolks
- Dried beans, tofu and other soy products, and black-strap molasses
- Iron-enriched breads and cereals
- Dulse (sea vegetable) - especially for women
FOODS TO AVOID OR MINIMIZE
- Iron supplements, unless prescribed by a dotor
- Wheat bran, spinach, and rhubarb, which hinder iron absorption
- Zinc and calcium supplements, antacids, chocolate, coffee, and tea, which also reduce iron absorption
ESSENTIAL OILS
NATURAL/HERBAL
- Alfalfa (avoid if you have arthritis or lupus), ashwagandha, burdock root, dandelion leaf/root (take with yellow dock), fenugreek, ginseng, stinging nettle, St. John's Wort and yellow dock.
- 1 Tablespoon black-strap molasses in a cup of hot water (take daily until energy returns).
YOGA / MEDITATION THERAPY
- Yoga for Anemia (13 minutes - Yoga with Amit)
SUPPLEMENTS & HOMEOPATHIC
- Vitamin B12/ Folic Acid: 1,000 mcg B12 and 400 mcg folic acid in sublingual form twice daily for 1 month. (always take these together).
- Vitamin C: 500 mg 3 times daily (take with meals). Avoid if it causes diarrhea.
- Yellow Dock: 1,000 mg each morning (or take 1/2 teaspoon tincture twice a day).
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
- Apple-Orange Smoothie GF VG VT
- Basic Fruit Smoothie LC GF VG VT
- Blueberry Pineapple Smoothie GF VT
- Detox Smoothie LC GF VG VT
- Herbal Mango Smoothie LC GF VG VT
- Mango-Blueberry Smoothie GF VT
- Orange Smoothie GF VT
- Peach-Berry Smoothie LC GF VT
- Pineapple Kale Smoothie GF VG VT
- Sunrise Smoothie LC GF VG VT
- Super Skin Smoothie GF VT
- Tropical Smoothie LC GF VG VT
MEALS
- 5 Spice Pork Tenderloin LC GF KT
- Adult Ramen LC GF VG VT
- Asparagus Penne VT
- Avocado & Egg Toast LC GF KT VT
- Baked Ham LC GF
- Baked Salmon with Dill Sauce LC GF KT
- Balsamic-Glazed Chicken LC GF KT
- BBQ Pork Tacos LC
- Bean & Veggie Tacos or Burritos VG VT
- Bean, Potato and Sausage Soup LC GF
- Beef Bone Broth LC GF
- Best Ever Crockpot Roast LC KT
- Black Bean Bowl LC GF
- Black Bean Soup LC GF VG VT
- Buddha Bowl GF VG VT
- Cauliflower Ragu LC
- Cauliflower Soup LC VT
- Cauliflower Soup Keto-Style LC GF KT VT
- Chicken Bone Broth LC GF
- Chicken Dijonnaise LC KT
- Chicken Dumpling Soup LC
- Chickpea Salad Sandwich GF VG VT
- Chickpea Wraps LC VG VT
- Chili-Spiced Pork Loin LC GF KT
- Cornmeal & Pecan Crusted Fish LC
- Crispy Fish LC KT
- Deluxe Egg Salad Sandwich/Wrap LC
- Edamame Rice Bowl LC GF VG VT
- Fish Fillets with Broccoli Stuffing LC
- Garlic Chicken LC KT
- Greek Pita Pockets with Tzatziki Sauce LC VT
- Ham & Collards Soup LC GF
- Ham & Lentil Soup LC GF
- Instant Pot Asian Pork LC GF
- Italian Sausage Soup GF KT
- Jambalaya LC GF
- Lemon Chicken LC GF KT
- Lima Bean Soup LC GF
- MahiMahi with Cucumber-Dill Sauce LC GF
- Mung Beans and Rice LC GF VG VT
- Oven-Fried Fish LC KT
- Pan-Fried Fish Fillets LC
- Pasta Della California LC GF VG VT
- Pasta Fagioli LC VG VT
- Pork Saltimbocca GF KT
- Pork Scallopini LC KT
- Pork with Spicy Mustard Sauce LC GF
- Rosemary Pork LC
- Salmon with Avocado Salsa LC GF
- Salmon with Mustard Sauce LC GF KT
- Salmon with Red Pepper Sauce LC GF
- Sesame Salmon LC GF KT
- Shells with Healthy Sauce LC
- Skillet Fajitas LC
- Soy Chicken LC GF KT
- Steak Bearnaise LC GF KT
- Steak in the Oven LC GF KT
- Steaks with Crab Sauce LC GF KT
- Steaks with Horseradish Butter LC GF KT
- Swedish Meatballs GF
- Thai Pork Tacos LC
- Tilapia with Balsamic Brown Butter LC KT
- Turkey Medallions LC KT
- Vegetable Broth LC GF VG VT
- Vegetarian Chili LC GF VG VT
- Veggie Omelet LC GF KT VT
- White Chili LC GF VT
SIDES/SALADS
- Asian Cabbage Salad LC GF VG VT
- Asparagus Au Gratin LC KT VT
- Asparagus with Hollandaise LC GF VT KT
- Bacon Brussel Sprouts LC GF KT
- BLT Salad LC GF KT
- Broccoli Slaw LC GF KT
- Brown Sugar Bacon Brussels Sprouts GF
- Brussels Sprouts with Cashew Sauce GF
- Cannellini and Tomato Crostini VG VT
- Caraway Brussels Sprouts LC GF VG VT KT
- Cauliflower Risotto GF KT
- Cauliflower Salad GF KT VT
- Cauliflower with Mustard Sauce LC GF VG VT
- Cauliflower with Red Pepper Sauce LC GF VT
- Chinese Peanut Salad LC GF VG VT
- Collard Greens LC GF
- Creamy Bean Francais VT
- Creamed Asparagus KT
- Creamy Kale LC GF KT VG VT
- Fried Cabbage LC GF VG VT KT
- Glazed Carrots LC GF VG VT
- Irish Potatoes (Colcannon) LC GF VT
- Kale Salad with Sesame Dressing LC GF VG VT
- Mashed Cauliflower LC GF KT VT
- Molasses Beans LC GF
- Nutty Brussel Sprouts GF KT
- Prosciutto-Wrapped Asparagus LC GF KT
- Roasted Asparagus LC GF VG VT KT
- Roasted Broccoli LC GF VG VT
- Roasted Brussels Sprouts LC GF VG VT
- Roasted Carrots LC GF VG VT
- Roasted Cauliflower LC GF VG VT
- Sauteed Kale GF KT
- Smoked Almonds LC GF VG VT KT
- Steamed Edamame LC GF VG VT
- Sweet "Potato" Bake LC GF KT VT
- Three Bean Salad LC GF VG VT
- Warm Red Cabbage Salad LC GF VG VT