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Trying To Conceive? Three Easy Meals To Boost Fertility Naturally

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Boost Fertility Naturally

Many experts are confident that following the right diet could be the single most important factor for successful conception and help you boost fertility naturally, and there’s scientific evidence to prove it

Researchers at the University of Murcia, in Spain, found that men who ate large amounts of red meat and fat had more fertility problems that those who ate fruit and vegetables; while research at Harvard University found that women who made dietary changes and reduced their intake of trans fats and sugars (found in cakes and processed foods) reduced their risk of infertility by as much as 80%! Food for thought, perhaps…

Research also suggests that couples with a history of infertility can achieve a phenomenal 80% success rate if they alter their lifestyle, diet and take nutritional supplements.

So to help improve your diet – and therefore your odds of conceiving – we have come up with three meals, each of which are bursting with super foods, lean proteins, good carbohydrates and good fats. They’ll fill you up, all the while providing you with the vital vitamins and minerals your body needs for optimum health and wellness.

Feel great at the same time and boost fertility naturally, with these easy meal ideas!

Boost Fertility Naturally
Breakfast

The saying ‘Eat breakfast like a King’ has never rung so true after researchers from the Hebrew University of Jerusalem found that those who started the day with a big breakfast began to ovulate more regularly.

Why not try a tomato, watercress and mushroom omelette, which is packed with protein, to help promote blood sugar balance whilst giving your body the even supply of amino acids it needs for building and repairing cells, manufacturing hormones and a healthy reproductive function. The eggs also contain choline, a member of the B vitamin family, which can help support normal liver metabolism, and therefore improve the hormone balance in both men and women. It also plays a central role in foetal brain development.

To make:
Beat two eggs and some ground black pepper in a bowl, then place a non-stick pan over a medium heat. Pour the egg mixture in so it coats the pan, and allow the base of the omelette to firm slightly.

Before the eggs are cooked, add four chopped cherry tomatoes and four thinly sliced mushrooms, then continue to cook until it’s warm through. Once the omelette is done, remove from the heat and scatter with a handful of watercress.

Time to hit the gym
When trying to conceive, never exercise on an empty stomach! It will put your body under too much stress, which can affect your digestion, blood pressure, circulation and brain function and, over time, other areas of health such as hormone balance and nutrient levels. Instead, enjoy a nice brisk walk or a fun resistance class at the gym, but don’t overdo it!

Snack – A handful of blueberries
Berries are packed with vitamin C, which not only allows the body to cope better with stress but can also reduce excess histamine. Experts believe this excess histamine can infl uence cervical mucus production and protect sperm.

Boost Fertility Naturally
Lunch – Mackerel and beetroot salad

This wholesome salad is packed with folic acid, thanks to the beetroot and vitamin D. Studies show that women lacking in vitamin D take longer to get pregnant – missing out on the vitamin is also linked to poorer outcomes with IVF.

Foods high in antioxidants, like leafy greens, are also helpful for infl ammatory conditions such as fibroids or endometriosis.

A study by Yale University took vitamin D measurements from 67 infertile women and found that only 7% of them had normal levels, while the other 93% had either insuffi cient of clinical defi ciency. They also found that none of the patients with PCOS (Polycystic Ovary Syndrome) had normal vitamin D levels.

To make:
Put half a tablespoon of horseradish sauce and crème fraîche in a bowl with three baby beetroots and gently toss together.

Arrange your salad leaves on your plate, then add the beetroot mixture. Finish by scattering a flaked mackerel fillet over the top and serve with a slice of buttered wholemeal loaf.

Snack – Mashed avocado on two oatcakes with a drizzle of olive oil

Oatcakes are not only tasty and filling but are also a great source of natural fibre, something which can keep at bay afternoon cravings, therefore stopping you from indulging in sugary treats. A study also found that women who ate monounsaturated fats – which can be found in the likes of avocado and olive oil – were over three times more likely to get pregnant after IVF than those who have had little monounsaturated fat intake.

Naturally Boost Fertility
Dinner

When it comes to dinner, fertility specialist Emma Cannon suggests that women should eat their last meal no later than 7.30pm.

“This is because the body needs a chance to rest and repair overnight, and if we eat late or take on board food that is hard to digest, the food sits in the intestines and ferments, causing general inflammation in the pelvic cavity.”

We recommend this delicious salmon fillet with brown rice and peas as a good meal to finish the day. The salmon is packed with omega 3 and essential fatty acids, which will help to balance your blood sugar levels, particularly if you have PCOS. It also helps to control inflammation, which may interfere with getting pregnant (and staying pregnant!).

The peas contain zinc, which have been shown to boost sperm levels, improve the form, function and quality of male sperm and help balance a women’s oestrogen and progesterone levels, while brown rice contains selenium, which improves low sperm count and reduces oxidative damage associated with chromosome breakage and miscarriage.

To top it all off, this meal is rich in magnesium, the most powerful relaxation mineral available, which can reduce stress and help you sleep. Enjoy!

Before bed – wind down with some yoga
You can have the best diet in the world but if your body is stressed you will never be properly nourished! Just 10 minutes of light stretching is enough to lower your stress levels and encourage your body to wind down for a good night’s sleep. A cup of camomile tea with a spoonful of honey will also help you drop off whilst ensuring your blood sugar levels stay stable throughout the night, so you won’t wake up hungry.

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What You Need to Know About Tea and Your Fertility

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Cup of tea for fertility

Tea has a long, storied history. It has been used medicinally, as a part of ceremonies, and as a simple way to slow down and enjoy the day. As the second most consumed beverage in the world, there’s a pretty good chance a cuppa regularly graces your lips.

If you’re trying to conceive, you’ve no doubt heard conflicting information about whether or not you should continue sipping tea. Some say tea should be avoided altogether, others say it can actually play a key role in boosting your fertility. Who’s right?

Once and for all, I hope to answer the often asked question, “does tea help or harm my fertility?” Read on for the information you need to know about tea and your fertility.

What is tea?

Typically when we refer to tea, we’re talking about any beverage made by infusing water with any number of leaves, flowers, stems, seeds, or roots. But technically, only Camellia sinensis and beverages made from its leaves are true teas. All other botanical infusions are just that, infusions or if you’re feeling especially fancy, tisanes.

What does the research say about tea and conception?

Not surprisingly, the research literature is full of conflicting information.

A 2012 prospective study of over 3600 women not taking any fertility drugs or birth control found time to pregnancy was shorter for the women who drank two or more cups of tea a day, while soda increased the time it took for women to become pregnant. There’s a chance there were other lifestyle habits the tea drinkers had that improved their fertility[1].

In 1998 researchers set out to determine how different caffeine-containing drinks affect women’s fertility. They found women who reported drinking at least 1/2 cup of tea a day were more likely to become pregnant than other women in the cohort[2].

One study found coffee and tea (the study results clumped coffee and tea together) only negatively affected fertility rates of women who were also smokers [3].

Conversely, a 2015 study of women undergoing fertility treatment found women who drank tea had a lower of conceiving compared to women who didn’t. However, the information about the study subjects diet was collected prior to the initiation of fertility treatments. There’s no way of knowing whether the study participant started or stopped drinking tea during treatment[4].

Another study, published in 2004, suggested tea can negatively impact how long it takes to get pregnant, but only when cups of tea exceeded 6 cups per day. Unfortunately, it’s difficult to really determine tea’s true effect of tea on fertility since coffee and tea were lumped together, once again, in the analysis[5].

Overall the data suggests tea, in moderate amounts doesn’t lower fertility (and may even positively influence it.) Stick with less than 300 mg of caffeine, about … cups of black tea, … cups of white tea, and … cups of green tea.

  • Fertility and Health Benefits of Tea
  • Antioxidants
  • Stress Reduction
  • Balance Blood Sugar
  • Improve Fertility
  • Which teas and tisanes should I avoid if I’m trying to conceive?
  • Too much tea…

Medicinal herbs if not under the advisement of a healthcare practitioner

How to Sip Tea Safely While Trying to Conceive-Tea takeaways- sipping to boost your wellness and reproductive health.

Tea, the right kind, in the right amounts, can be a valuable ally in your journey to conception.

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Back to Basics – Simple, Tasty Fertility Boosting Foods You Can Find at Your Local Grocery Store

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Simple Fertility Boosting Foods

Whether you’re trying to conceive on your own or with the use of assisted reproductive technology, getting back to the basics of healthy eating may increase your chances of conceiving and help you stay energised through the process.

Exotic super foods are all the rage. Trendy foods from far away lands have captured our interest and taste buds. While I love trying fun new foods as much as the next person, I don’t love how difficult they can be to find and the hefty price tag that often accompanies them.

If you’ve searched the internet for fertility friendly recipes and foods, you may be under the impression you need fancy foods from countries you haven’t visited to boost your fertility. Fortunately, that couldn’t be further from the truth. Many of the familiar foods in you local grocery store are some of the best foods you can eat to optimise your fertility.

They’re easy to find, affordable, and packed with vitamins, minerals, and other nutrients to fuel your fertility.

Keep reading for 10 simple foods bursting at the seams with flavor and fertility supporting nutrients.

1. Cinnamon

Cinnamon Fertility Benefits

As if being delicious and readily available weren’t enough, cinnamon also boasts antioxidant properties and the ability to lower blood sugar. It can be especially beneficial for women with PCOS. If you’re looking to reduce inflammation and balance your blood sugar, add cinnamon to your meals.

How to Eat More Cinnamon

• Make an herbal tisane by boiling a cinnamon stick in a cup of hot water for 10-15 minutes
• Make an herbal tisane by boiling a cinnamon stick in a cup of hot water for 10-15 minutes
• Sprinkle cinnamon on your favorite cereals or yogurt
• Add cinnamon to baked beans or curry dishes

2. Wild Caught Salmon

Salmon Fertility Benefits

Salmon is one of the most nourishing foods you can eat. It’s packed with protein, the powerful antioxidant astaxanthin, and omega 3 fatty acids. Bonus, it’s also one of the safest seafood options when you’re trying to conceive or pregnant since it’s low in mercury.

How to Eat More Salmon

• Use canned salmon to make salmon burgers
• Use canned salmon to make salmon burgers
• Opt for a serving of salmon at least once a week (aim to eat at least 2 servings of low-mercury fish per week)
• Top your lunch or dinner salad with a grilled or baked salmon in place of the usual chicken breast

3. Olive Oil

Olive Oil Fertility Benefits

Olive Oil Fertility Benefits

As a major source of monounsaturated fatty acids and a defining feature of the Mediterranean Diet, there are plenty of reasons to make olive oil your oil of choice. One very good reason: research has linked both the Mediterranean Diet and monounsaturated fatty acids to a decreased risk of infertility.

How to Eat More Olive Oil

• Top your toast with olive oil in place of butter
• Make your own salad dressing using a combo of vinegar, olive oil, and your favorite herbs
• Drizzle a bit of olive oil on vegetable side dishes

4. Spearmint Tisane

Spearmint Tisane Fertility Benefits

Spearmint Tisane Fertility Benefits

Spearmint tisane (aka spearmint tea) is tasty, contains no caffeine (for those of you avoiding caffeine right now), and has been shown to reduce androgens. If you have PCOS this is a drink you should rotate into your beverage options.

How to Drink More Spearmint Tisane

• Sip a cup of spearmint tisane in the morning in place of coffee for a caffeine-free pick me up
• Use a cup of brewed spearmint tisane in your morning smoothie in place of plain water
• Enjoy a glass of cold spearmint tea when the weather gets warm

5. Brown Rice

Brown Rice Fertility Benefits

Brown Rice Fertility Benefits

Full of fiber and B vitamins, brown rice is a blood sugar and fertility friendly alternative to processed grains. Since they’re jam-packed with fiber, they’re digested more slowly than white rice, earning them a place among other slow carbs which have been linked to a decreased risk of anovulatory infertility.

How to Eat More Brown Rice

• Choose brown rice when it’s available at your favorite restaurants
• Tired of oats for breakfast? Try brown rice as a hot breakfast cereal. Top it with your favorite sweet or savory toppings and enjoy.
• Add brown rice to your go-to noodle soup recipe in place of noodles

6. Blueberries

Blueberries Fertility Benefits

Blueberries Fertility Benefits

Potent antioxidants, fiber, and phytonutrients are just a few of the fertility optimizing nutrients these tasty berries boast. As a low sugar fruit, they’re also a great choice for women with PCOS.

How to Eat More Blueberries

• Top full-fat greek yogurt with blueberries for a quick and satisfying breakfast
• Add blueberries to your morning smoothie
• Sprinkle blueberries over a salad for a pop of color and juicy sweetness

7. Chickpeas

Chickpeas Fertility Benefits

Chickpeas Fertility Benefits

Chickpeas are a great source of naturally occurring folate, a very important B vitamin to make sure you’re getting enough of when you’re trying to conceive.

How to Eat More Chickpeas

• Spread hummus on toast or wraps as an alternative to mayonnaise
• Try a chickpea chili recipe
• Snack on roasted chickpeas for a crunchy, savory, and healthy midday snack

8. Garlic

Garlic Fertility Benefits

Garlic Fertility Benefits

One of the best things we can do to support fertility is to support proper detoxification. The good news is you don’t have to go on a juice cleanse or fast to detox. Fortunately, foods like garlic enhance your body’s innate ability to detoxify.

How to Eat More Garlic

• Mince fresh garlic to add to salads, soup, and other savory meals
• Enjoy pesto, packed with garlic and other herbs

9. Full-Fat Greek Yogurt

Greek Yogurt Fertility Benefits

Full Fat Greek Yogurt Fertility Benefits

When it comes to fertility, full-fat dairy is the way to go. Greek yogurt has the added benefit of probiotics for healthier digestion and extra protein to balance blood sugar levels.

How to Eat More Full Fat Greek Yogurt

• Switch out regular reduced fat yogurt in favor of full-fat greek yogurt
• Blend full-fat greek yogurt into your morning smoothie
• Make a yummy fertility boosting parfait by layering greek yogurt, seeds, nuts, cinnamon, and blueberries

10. Watercress

Watercress Fertility Benefits

Watercress Fertility Benefits

This spicy leafy green is a great source of fiber, folate, and phytonutrients. Those phytonutrients are powerful antioxidants that protect our reproductive organs, eggs, and sperm from oxidative damage.

How to Eat More Watercress

• Blend watercress into your pesto
• Use a blend of spinach and watercress for your next salad
• Add watercress to veggie soups

Whether you’re trying to conceive on your own or with the use of assisted reproductive technology, getting back to the basics of healthy eating may increase your chances of conceiving and help you stay energised through the process. Consider adding these 10 foods to your meals and snacks to fuel your fertility simply.

Kendra Tolbert MS, RDN, CDN, CLC is a registered dietitian and certified aromatherapist specializing in women’s health nutrition. You can find more nutrition and wellness fertility information from Kendra at Live Fertile.

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Summer Snacks To Kick Start Your Fertility

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Aubergine Teriyaki Sushi

Have fun with these Summer Snacks to kick start your fertility with these quick and easy recipes from My NutriCounter.

1. Buying organic
This is not just a fad. Organic means that the product has been produced without using chemical fertilisers, pesticides or any other chemicals. By buying organic, it promotes more organic farming and reduces the chemicals in your body.

2. Wash your produce
When you have completed your food shop, give your fruit and vegetables a 10-minute soak in a clean sink that is 3 parts water and 1 part vinegar and rinse thoroughly. This will remove a lot of the wax and any bacteria that is present. Washing your produce in plain water also removes 98% of the bacteria so if you are busy, at least wash it with plain water before eating. This includes organic produce.

3. Grow your own
Maybe you don’t have the time or space to look after a fully-fledged vegetable patch, but don’t let that stop you. Begin small with your favourite herbs and work your way up. If your first batch doesn’t work out, don’t let that discourage you from trying again, as gardening is all about trial and error. Not only would you know how it is grown, you would also have some bragging rights to your friends when you cook something from your garden. Now that you have a few tips to get you started, why don’t you try our snack recipes that are perfect for those Summer days? These delicious recipes have been lovingly created with fertility-boosting ingredients to kick start your pregnancy.

Aubergine Teriyaki Sushi

Aubergine Teriyaki Sushi

Nothing beats making your own sushi and this vegan-friendly option will definitely hit the spot. We used aubergine in this Japanese classic which creates a plump and juicy texture when marinated in soy sauce. Look out for these big purple beauties when you are doing your next grocery shop, but make sure you leave the skin on when it comes to preparing it.
The skin is filled with an antioxidant called nasunin that assists in supporting fertility. The aubergine

The skin is filled with an antioxidant called nasunin that assists in supporting fertility. The aubergine also contains manganese which is a vital component involved in the development of bone structure. This saucy squash has also been known to have natural aphrodisiac qualities, although it is not scientifically proven, the housewives of Turkey swear by it. With all these fertility-boosting nutrients, it’s no wonder that some countries call it an Eggplant.

Serves 20 pieces
Prep: 1 hour
Cook: 30 mins
Total Time: 1 hour 30 mins
Dietary: Dairy Free, Vegan

Dietary: Dairy Free, Vegan
Ingredients: Aubergine

250g/9oz aubergine/eggplant
4 tbsp. low-sodium soy sauce
4 tbsp. maple syrup
1 tbsp. grated ginger
1 tsp. grated garlic
2 tbsp. sesame oil
1/2 tsp. ground black pepper Sushi
680g/24oz sushi rice
720ml/12fl oz water
60ml/2fl oz rice vinegar
2 tbsp. maple syrup
1/2 tbsp. sesame oil
6 sheets Japanese Nori
1 tbsp. sesame seeds, toasted

Method:

  1. Combine soy sauce, maple syrup, ginger, garlic, sesame oil, and pepper in a bowl.
  2. Cut each aubergine into thirds length-wise. Poke all over on the cut surface with a fork. Allow to marinate for an hour in the soy mixture.
  3. Rinse the rice.
  4. Combine rice and water in a stockpot and bring to a boil.
  5. Cover, reduce heat to low and cook for 20 minutes.
  6. Grill aubergine slices until fully cooked. About 4-5 minutes per side.
  7. Slice grilled aubergine into long strips.
  8. In a bowl, combine rice vinegar, maple syrup, sesame oil, and sesame seeds.
  9. When rice is fully cooked, fluff and toss in the rice vinegar mixture.
  10. Assemble the sushi. Lay a sheet of nori on a bamboo mat. Spread cooked sushi rice evenly on top of Nori. Lay strips of cooked eggplant near one edge. Roll and cut into 8 even slices.

Split Pea Hummus with Coconut Naan Bread

You already know that fibre helps with your digestion but did you know that it’s also a great way to get rid of excess hormones? Although oestrogen is an important female reproductive hormone, too much of it can have a negative impact on the female body. Excess oestrogen can cause headaches, anxiety and depression to name just a few.

Exercising regularly and eating a diet that’s low in fat and high in fibre is an effective way to reduce oestrogen levels. This is because oestrogen can be removed from the body naturally as waste. Try using legumes instead of wheat to up your fibre intake in our delicious split pea hummus. Serve this at your next dinner party with our gluten-free coconut naan bread for a simple appetizer.

Serves 3
Prep: 30 mins
Cook: 30 mins
Total Time: 1 hour

Dietary: Dairy Free, Gluten Free, Vegetarian
Ingredients: Split Pea Hummus

200g/7oz dried green split peas, boiled until tender
60ml/2fl oz olive oil
1 tsp. cumin powder
1 tbsp. lemon juice
2 cloves garlic
10g/2 tbsp coriander/cilantro leaves
2 pieces. jalapeno peppers
1/2 tsp. salt
Coconut Naan Bread
250ml/9fl oz coconut milk
250ml/9fl oz water
60ml/2fl oz coconut oil
30g/1oz coconut flour
120g/4.25oz cassava flour
1/2 tsp. salt
30ml/1fl oz ghee

Method:

  1. Combine all ingredients for the hummus in a food processor and pulse until smooth.
  2. Combine coconut milk, water, cassava flour, coconut flour, coconut oil, and salt in a bowl. Mix into a smooth batter.
  3. Melt ghee in a non-stick pan over high heat.
  4. Pour in 1/6 of the batter and cook over medium heat until bubbles appear on the surface. About 2 minutes per side.
  5. Flip and continue cooking for about another minute.

Carrot Cardamom Walnut Muffins


If you love carrot cake, you will definitely love these muffins. There is not a single processed or refined sugar in sight as the sweetness comes from natural honey. Did you know that the simple carrot is a super food during pregnancy and fertility? They contain beta-carotene that the liver converts into vitamin A, this helps the female body produce more cervical fluid for the sperm. Not only is there more fluid, the fluid is also more nourishing for the sperm which allows them to live longer, which in turn creates more time for egg fertilisation. The spice cardamom is also shown to increase libido in males so remember to treat him to some of these muffins for afternoon tea.

Serves 9 muffins
Prep: 30 mins
Cook: 20 mins
Total Time: 50 mins

Dietary: Gluten Free, Vegetarian
Ingredients: Muffins

125g/4.5oz almond flour
15g/0.5oz coconut flour
1 tbsp baking soda
1/2 tsp salt
1 tbsp ground cinnamon
1 tsp ginger powder
1/2 tsp ground nutmeg
10g/2 tsp crushed cardamom seeds
2 eggs
75ml/2.5fl oz melted coconut oil
80ml/2.75fl oz honey
10ml/2 tsp vanilla extract
50g/2oz grated carrots
50g/2oz chopped walnuts
Coconut Frosting
400ml/13.5fl oz can of coconut cream
60g/2oz natural yoghurt
60g/2oz coconut oil
5ml/1 tsp vanilla extract
1/2 tsp salt
50ml/1.75fl oz honey

Method: For the Frosting

  1. Refrigerate can of coconut cream overnight.
  2. Carefully take chilled coconut cream out of the refrigerator the following day, and open it without disturbing the solidified layer. Scoop this layer out leaving the clear liquid behind.
  3. In a mixer, beat this cream to soft-peaks.
  4. Add in yoghurt, coconut oil, vanilla, salt, and honey.
  5. Chill for about 4 hours.

For the Muffins

  1. Prepare a muffin pan with liners.
  2. In a bowl, sift together all dry ingredients (almond flour, coconut flour, baking soda, salt, cinnamon, ginger powder, and nutmeg).
  3. In a separate bowl, mix the wet ingredients (eggs, cardamom seeds, coconut oil, honey, vanilla).
  4. Fold in the dry ingredients into the wet.
  5. Add in grated carrots and half of the chopped walnuts.
  6. Pour the batter into the individually lined muffin tin.
  7. Bake in a 175C/350F oven for about 20 minutes.
  8. Allow to cool completely before frosting.
  9. Top with chopped walnuts for garnish.

Coconut & Pineapple Sorbet

Coconut Pineapple Sorbet
This sorbet is so simple and refreshing for those warm Summer afternoons. Use only fresh pineapple as the canned type loses a lot of the nutrition due to the heat used in the canning process. Pineapple contains an enzyme called bromelain, which is known for its anti-inflammatory properties and can be very important during conception. Chronic uterine inflammation can prevent a fertilised egg from sticking itself to the wall of the uterus, reducing the chance of implantation. Just so you know, the anti-inflammatory enzymes only work if the pineapple is eaten on an empty stomach, but eaten after a meal it works to help your digestion.

Definitely a win-win!

Serves 8
Prep: 8 hours
Cook: 0 mins
Total Time: 8 hours

Dietary: Gluten Free, Dairy Free, Vegetarian

Ingredients:
400ml/13.5fl oz coconut cream
1 medium-sized pineapple
2-3 tbsp honey

Method:

  1. Peel, core, and chop pineapple into inch chunks.
  2. Transfer to a blender, add in coconut cream, and honey.
  3. Process until smooth.
  4. Pour into a deep tray, cover and put in the freezer for 4 hours or until slushy but not totally frozen.
  5. Take it out of the freezer, whisk, and return to the freezer for another 4 hours or until fully set.
  6. Serve with additional fruit and mint leaves.

MyNutriCounter is passionate about raising awareness of the positive effects nutrition can have in preventing common health problems. Their attitude towards healthy eating is it should always be delicious and contain a variety of foods to provide a good balance of nutrients. All their recipes have been lovingly created to maximise the nourishment from every bite.

If you would like to see more tasty meal ideas, visit them at www.mynutricounter.com.

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