Fertility Nutrition Videos: Summary Notes
Optimal Fertility Nutrition
Optimising your fertility nutrition requires a great diet combined with healthy digestive function. In the videos you learned that what you eat and how you eat also affects your digestive health. Poor quality nutrition actually compromises your gut and liver function, which can also affect your hormone and reproductive organ health.
Make sure what you eat is:
- Wholesome i.e not refined or processed
- Dominant in a variety of vegetables & some fruit
- Contains a variety of whole grains, proteins, fats
Foods that have to go!
Getting rid of these foods can really help your fertility. Women’s menstrual cycles and men’s semen analysis often improve significantly when they are removed from their diets.
- Added sugar: Sugar is everywhere! In things you wouldn’t imagine! Start label reading just about everything you buy pre-made until you figure out what doesn’t have added sugar.
- Cookies, cakes, chocolate, sweets/candy, flavoured yoghurts, ice-cream
- High sugar content drinks: Soft drinks, fruit juice, wine beer and other alcohol
- Foods that are energetically hot, drying and dispersing: These foods can work against the nourishing yin energy usually needed for developing eggs and sperm. They include coffee and pungent spices such as chilli, horseradish (including wasabi) and pepper.
- Processed foods: Many processed foods contain food additives that are not good for us – especially in accumulated amounts. Even processed foods that come with labels saying they are ‘natural’ need to be treated with caution. They often contain more salt & sugar than is ideal and let’s face it. The only way to mostly know what is in your food is to make it yourself.
- Foods farmed or grown with chemical exposure: If you can, grow some of your own produce and eat organically. Unfortunately price is often a barrier to this but just do the best you can. The food animals graze on affects what gets passed on to you through meat, dairy, eggs and other animal-sourced products. Many insecticide and herbicide by-products have been shown to be passed through the food chain to affect the reproductive systems of both men and women. Some crops accumulate more chemical residues than others and this can vary in intensity from one country to another. Find out more about where you food is coming from and what their farming or growing practices are.
Protein food ideas include:
- Meat, fish, almonds, pistachios
- Chia seeds, sunflower seeds, pumpkin seeds, LSA (a ground meal made from linseed, sunflower seed, almonds)
- Cottage cheese, ricotta cheese, unsweetened yoghurt or kefir
- Beans, legumes oats, quinoa, rye, amaranth, whole grains
Yin & blood tonic food options include:
- Blackberries, raspberries, mulberries Pineapple, mango, pomegranate, watermelon, apple, pear, persimmon
- Apricot, avocado
- Banana, dates, figs, lemon/lime
- Greens such as spirulina and dark green leafy veggies e.g watercress, spinach, cabbages, parsley, asparagus
- Legumes and bean sprouts Seaweeds, ocean floor shellfish Whole grains Molasses
- Breakfast should really be eaten by 9a.m at the latest.
- The foods you eat would be warm in temperature and energetic nature. Include some protein and or good fats.
- Be wary of packet cereals – they are usually loaded with sugar.
- Use the warming spices listed on the next page to add flavour when you want it.
Good Breakfast Ingredients
- Whole grains: such as oats, quinoa, millet, organic wheat, rye
- Proteins: such as eggs, fish, almonds, pistachios,
- Good fats: grind seeds such as pumpkin, sunflower, chia, linseed, flaxseed oil, avocados, cold-pressed oils
- Cooked fruit & vegetables
- Warming spices to warm up yoghurt, kefir and cooked fruit: ginger, cinnamon, cardamon, nutmeg, star anise
Breakfast Meal Ideas
Cereal: Use a combination of grains, nuts, seeds and spices to make your own muesli or porridge. Eat with cooked fruit, yoghurt/kefir.
Eggs: However you like them, with or without wholegrain toast.
Omelettes – add whatever flavours you like such as spinach, feta cheese, tomato, salmon.
Frittatas – one of my favourites. I use two eggs and loads of finely chopped veges. You can also use left over veges, chicken, salmon etc
Toast: Cashew or almond nut butter, or sunflower seed butter on wholegrain toast. Layer with alfalfa sprouts/ fresh tomato/ avocado – just make sure the vegetables aren’t refrigerator temperature.
Smoothies: When you eat a whole food, the digestive process begins in the mouth where the act of chewing stimulates the release of digestive enzymes. You are therefore bypassing an important digestive step when you consume smoothies. Having very cold smoothies further compromises the digestive system. If a smoothie on the run is all you have time for in the morning, these tips help you to do them well:
- Use a maximum of three ingredients (excluding your warming spices). This helps to not overload your digestive system with different food types.
- Include oats, nuts, seeds or an egg. Add them to the blender before the other ingredients.
- Use cooked fruit in a morning smoothie.
- Add sweet, warming spices you like from the list.
- Remember a raw or frozen fruit smoothie in the morning is not a good option.