What is Endometriosis & PCOS
Endometriosis is the presence of endometrial cells (which make up the lining of the uterus) outside the uterus in the pelvic cavity
Polycystic Ovarian Syndrome (PCOS) is a complicated condition that affects a women's menstrual cycle, fertility, hormones and insulin production.
The Clinical Symptoms Of PCOS
Delayed or absent menstruation or dysfunctional uterine bleeding
Infertility
Hirsutism
Obesity
Overgrowth of uterine lining
Enlarged cystic ovaries
What you can do!
Lose some weight if you need
Increase essential fatty acids
Eat a wide range of fruits, vegetables, low-fat protein such as chicken, fish & beans
Balance your blood sugar by limiting your carbohydrate intake. Eat healthy carbs such as wholegrain
Get plenty of antioxidant nutrients from foods and supplements. They fight inflammation, which can exacerbate PCOS
Get regular exercise to increase your metabolism. Aim for half and hr every day
Reduce stress levels. Stress stimulates more production of hormones. Try yoga, meditation or a warm bath
See an acupuncturist. Acupuncture helps balance hormones including LH, FSH and testosterone.
What are the symptoms of Endometriosis?
Common symptoms are: menstrual cramps, difficult or painful intercourse, prolonged menstrual bleeding, lower back pain, irregular bowel movements, nausea and vomiting in severe cases. Not everyone who has endo experiences menstrual pain.
The main Causes of Endometriosis
No one really knows what causes endometriosis
From what we understand it can be excess estrogen production, immune system weakness and retrograde menstruation (blood and tissue flowing back into the fallopian tubes)
Clinical Symptoms of Endometriosis
Menstrual cramps, painful periods, heavy periods, severe ovulation cramps, difficult or painful intercourse, prolonged menstrual bleeding, lower back pain, irregular bowel movements, or painful bowel movements, lower back pain, nausea and vomiting in severe cases & ovarian cysts and infertility.
How can Acupuncture & Chinese Medicine help?
Acupuncture & Chinese Medicine
Important goal of acupuncture for endometriosis is to achieve and to maintain maximum uterine blood flow.
Reduce inflammation and improve blood flow in the pelvic area
Reduce over active immune response
Achieve optimal balance and health for fertility
Chinese Medicine is generally prescribed during your period.
It helps to reduce painful periods and cramps and improve blood flow.
What can you do?
Much of what you can do to tame endometriosis is aimed at reducing exposure to excess estrogen, supporting the liver (as it breaks down estrogen) and improving circulation.
See an acupuncturist to clear inflammation and improve blood flow in your pelvic area
Include omega 3 fatty acids in your diet to fight inflammation and improve blood flow
Take evening primrose oil, eat fruits rich in Vitamin C and bioflavonoid, and avoid hydrogenated fats to combat inflammation
Avoid too many estrogen producing foods such as tofu, soy products and edamame. Their phystoestrogens can make endometriosis and fibroids worse.
Improve your blood flow by avoiding strenuous exercise during your period (gentle or moderate is good). Use pads instead of tampons which can interfere with blood flood
Avoid alcohol, whilst it may feel as though it relieves tension/stress it will worsen hormonal imbalances.
Laugh
Tuesday, November 23, 2010
Tuesday, November 16, 2010
PCOS Diet and Food Plan
ANGEA FERTILITY CLINIC
Treatment depends on the severity of the condition. For both Western and Chinese medicine the first line of treatment is diet and weight control. With some women, reducing insulin levels and improving insulin sensitivity through weight loss, a low glycemic diet and exercise may restore normal ovulation. For more severe cases, Western treatment may also include fertility drugs, insulin regulating drugs and, in some cases, assisted reproductive therapies like In vitro fertilization.
The Chinese approach is to treat the underlying condition that is causing the hormonal imbalance as well as to alleviate symptoms. Typically a personalized treatment plan to rebalance hormones and regulate the menstrual period takes at least 6 months.
As mentioned diet and lifestyle play a crucial role in treating PCOS. The goal is to regulate the blood sugar, decrease insulin resistance and improve glucose metabolism. This will help to stabilize insulin levels, moods and weight. Following an anti inflammatory, low glycemic diet can keep your blood sugar stable, improve insulin sensitivity, and reduce phlegm.
TEN TIPS TO KICKSTART YOUR PCOS DIET
1. Eat low Glycemic Index (GI) carbohydrates such as vegetables and whole grains. It is very important for women with PCOS to completely avoid refined carbohydrates including sugar, white flour, whole wheat flour and products made from them eg pasta, breads, desserts, lollies, soft drinks)
2. Keep your blood sugar stable with a daily schedule of meals and snacks every three to five hours that includes some protein and good fats (for example some nuts/nut butter, seeds/seed butter, hardboiled egg, hummus dip). Protein foods take up to 5 hours to digest while carbohydrate foods digest within 30 minutes.
3. Eat at least five servings a day of vegetables including two of leafy greens
4. Have a daily serving of legumes like black beans or lentils.
5. Enjoy grass or pasture fed (organic) meat up to three times a week
6. Eat at least three daily servings of fruits like berries --which have a lower glycemic impact eAch fruit as part of a meal or with a protein.
7. Limit or eliminate milk and dairy as these can aggravate internal dampness. If you do have dairy have only non homogenized full fat milk
8. Pay careful attention to portion sizes in order to moderate glucose load and minimize insulin resistance
9. Add one or two Tbsp of cinnamon on cereal each morning to help decrease insulin resistance.
10. Include prebiotic and probiotic foods which promote the growth of beneficial bacteria in the intestinal tract. Prebiotics are found in whole grains, onions, bananas, garlic, honey, leeks, artichokes and some fortified foods. Probiotic foods are found in fermented foods (sauerkraut, live culture yogurt, kim chi, miso).
In addition get your heart rate up with at least 30 minutes of vigorous exercise every day. Studies have shown that exercise can reverse diabetes and improve insulin sensitivity as well as help with weight control.
Just losing five to ten percent of your body weight, if you are overweight, can restore your menstrual periods and reduce distressing symptoms like facial hair and acne. However it is important not to exercise too hard. Over exercise depletes your yin and can raise your testosterone levels. This is not the time to start you marathon training. Balance is the key!
ANGEA FERTILITY CLINIC
The essence of research and ancient practice is that healthy eating for fertility is based on a natural, whole foods, plant based, anti-inflammatory diet that includes the following:
Whole Foods
Whole foods are minimally processed and refined as little as possible before being eaten. Whole foods provide maximum nutrients, fiber, enzymes, antioxidants and taste without added artificial flavours,
colours, preservatives, sweeteners or trans fats. Whole foods are simple, local, unrefined foods, where processing is limited to enhancing digestibility (soaking, fermenting) or to food preservation such as canning, smoking, curing and drying.
Slow Carbs
Slow carbohydrates are a group of carbohydrates that are slowly digested causing a slower and lower rise in blood sugar after being eaten. They include beans, peas, lentils, whole grains and most
vegetables. Eating slow carbs help to minimize insulin resistance, regulate blood sugar, improve fertility and prevent gestational diabetes.
Plant Based Foods
Plant based foods include a rainbow of high fibre, high antioxidant fruits and vegetables, legumes, nuts, seeds and whole grains. A plant based diet means that most (but not necessarily all) of the diet is
based on plant foods and is associated with health promotion, disease prevention and longevity around the world. It may be vegan, vegetarian or include small amounts of meat, fish, poultry, eggs and dairy.
High Antioxidant Foods
High antioxidant fruits, vegetables, herbs and spices help to decrease oxidative stress and cellular inflammation associated with decreased fertility. Organic produce has been shown to be higher in antioxidants.
Healthy Fats
Healthy fats and oils that are pressed (slow, low temperature & unrefined - free of chemical solvents) expressed? (suggests expeller-pressed oils are unrefined, which is not the case) naturally from whole plant foods (coconuts, nuts, seeds, avocado, olives) and found in wild, deep sea, short-lived fish. Healthy fats combat cellular inflammation, and improve hormonal sensitivity.
High Quality Dairy
Small amounts of full fat (non-homogenized) dairy products – particularly live culture plain yogurt and kefir, and high quality artisan (naturally fermented) organic cheese – as these are associated with increased fertility.
Healthy Weight
Weight balance, through attention to balanced diet, portion size, daily exercise and mindful eating. Weight balance for optimal fertility includes a healthy body mass index (BMI) between 20 and 25 and a waist circumference (WC) of less than 35” for women and less than 40” for men.
Mindful Eating
Mindful eating as a way of eating that can help you slow down and tune in to your body, mind and spirit. It offers a daily way to practice mindfulness (paying attention, on purpose, in the present moment, without judgment), which has been shown to be helpful to manage stress, blood sugar, blood pressure, anxiety, depression and unbalanced (disordered) eating.
This food guide gives guidelines as to minimum amounts of foods to eat from each of the different food groups in order to achieve a diet that is balanced for optimal fertility. The key is choosing the highest quality foods in each of the food groups.
Food Group Servings per Day Serving Size Best Fertility Choices
Whole Grains* ** 6 – 11 ½ cup cooked grains
¾ cup cold cereal
1 slice bread or ½ tortilla
3 cups popcorn Whole oats, barley, buckwheat, bulgur, whole rye, quinoa, brown rice, millet, wild rice, amaranth, triticale, corn, millet, rice tortillas, popcorn, wheat/spelt/kamut berries, farro, sprouted wheat, corn tortillas, high fibre cereals.
Vegetables 4 or more ½ cup raw or cooked
1 cup raw greens (salad) Local, seasonal, fresh, frozen, coloured.
Include at least 1 serving of leafy greens (kale, chard, rapini, dandelion, spinach, romaine lettuce).
Fruit* 3 or more ½ cup raw or 1 small fruit Local, seasonal, fresh, frozen berries
Tree: apples, pears, peaches
Citrus: oranges, grapefruits, kiwi
Protein Foods 3 – 4 1 cup beans (legumes)
2 Tbsp. nut or seed butter
¼ cup nuts or seeds
2 eggs
60 – 90 grams meat, poultry, fish Dried beans and peas, lentils
Mackerel, sardines, wild salmon, halibut, Almond/hazelnut butter, sunflower seed butter
Almonds, pumpkin seeds, hemp hearts
Free range organic poultry and eggs
Grass fed organic meat.
Calcium Rich Foods** 6 – 8 (maximum of one serving of dairy) 1 cup greens
75 g canned sardines or pacific salmon
¼ cup almonds or sesame seeds
1 Tbsp. blackstrap molasses
1 cup legumes
½ cup milk or fortified grain beverage
½ cup yogurt or 1 oz. cheese Raw almonds, almond butter, sesame seeds, walnuts, hazelnuts
Broccoli, Chinese greens, nettles Notes: Cabbage family (cabbage, broccoli,
Unsulphured blackstrap molasses
Sea vegetables (nori, wakame, kombu)
Navy beans, white beans
Organic whole fat milk, yogurt, cheese.
Fats 3 - 6 ¼ cup nuts or seeds
1 Tbsp. oil or
2 Tbsp ground flax/hemp/Salba
½ avocado
3 oz fish Walnuts, butternuts, avocado
Olives, extra virgin olive oil
Ground flax/flax oil
Ground hemp/hemp oil
Salba
Mackerel, sardines, wild salmon
Herbs, spices, condiments Unlimited except for salt Small amounts of unrefined sea salt Cayenne, cinnamon, lemon juice, miso paste. pepper, nutrirional yeast, tumeric, organic vinegar.
*For weight loss and PCOS, have a maximum of 6 servings of whole grains and 3 small servings of fruit/day. Avoid all flour, sugar.
**For endometriosis, choose wheat free dairy free choice
The Fertility Sample Meal Plan is offered as a guide to help move your diet in a healthier direction. It incorporates all the nutritional recommendations for increasing fertility (low glycemic index, high fiber, high nutrient density, and plant based protein)
Menu Week 1:
Sunday
Breakfast: Whole grain/Rye or yeast free bread with hommus or avacado
Lunch: Miso Soup with fresh veggies.
Dinner: Cumin chicken with tzatziki
Monday
Breakfast: Whey Protein with water and fresh blueberries
Lunch: Warm Chicken salad, or tofu with veggies
Dinner: Salmon and seasonal vegetables
Tuesday
Breakfast: Whole grain bread with fresh avacado/lemon, mushrooms and tomatoes
Lunch: salmon salad, raw assorted veggies or stirfry
Dinner: Soup with legumes and vegetables
Wednesday
Breakfast: Poached eggs on wholegrain toast
Lunch: Curry tempeh and veggies or lentils
Dinner: Creamy carrot and parsnip soup, side salad with chickpeas (oil and vinegar dressing)
Thursday
Breakfast: Rolled Oats with ground flaxseed, fresh berries, plain yogurt
Lunch: creamy carrot and parsnip soup with side salad or miso soup with fresh veggies
Dinner: Asian inspired stir fry with fresh vegetables
Friday
Breakfast: Fresh smoothie with protein
Lunch: Miso soup with fresh vegetables, or stir fry
Dinner: Pizza (artichokes, feta, sundried tomatoes) and veggie plate
Saturday
Breakfast: Scrambled eggs
Lunch: Fresh Home Made soup
Dinner: Salmon or Teriyaki chicken with fresh vegetables and spinach
CHICKEN CUMIN
Ingredient List & Amounts:
1 lb. (450 g) boneless chicken breasts, skinned and cut into strips
1 Tbsp. extra virgin olive oil
1 Tbsp. crushed garlic
1 medium red onion, diced
3 tsp. ground cumin
1 Tbsp. fresh dill, finely chopped
juice of ½ a lemon
½ tsp. salt and ¼ tsp. black pepper
½ English cucumbers, with skin, finely chopped
2 tomatoes, diced
½ cup (120 ml) tzatziki
2 cups (475 ml) lettuce, shredded
4 whole wheat pita pockets, cut into halves
Instructions:
• In a large skillet, over medium heat
• SAUTÉ onion and garlic in olive oil for 3 minutes
• ADD chicken strips and SEASON with cumin, dill, salt and pepper SAUTÉ for 10 minutes
• ADD lemon juice (and a little water if mixture is dry)
COOK until chicken is done, about 7 minutes SET aside
• WARM pita pockets slightly in a toaster
• OPEN gently and STUFF first with shredded lettuce
• FOLLOWED by chicken mixture, cucumber and tomatoes
• DRIZZLE with tzatziki (about 1 Tbsp. for each half)
Notes: Dairy free: Use organic mayonnaise (Spectrum brand) instead of tzatiki.
Wheat free: Use rice or corn tortillas
PARSNIP SOUP Wheat and Dairy Free
Serves 4
Ingredient List & Amounts: 2 Tbsp. extra virgin olive oil
1 large yellow onion, chopped
2 Tbsp. crushed garlic
½ tsp. cumin
1 tsp. paprika
1 Tbsp. grated fresh ginger
1 tsp. salt
3 large parsnips, washed and chopped, peeling optional
2 medium carrots, washed and chopped, peeling optional
1 medium garnet yam, peeled and chopped
4 cups vegetable or chicken broth
1 Tbsp. chopped cilantro for garnish
Instructions:
• In a large soup pot over medium heat SAUTÉ onion and garlic in oil for 5 minutes
ADD cumin, paprika, ginger and salt, and continue to SAUTÉ for 2 minute
• ADD chopped vegetables and
• COOK for 5 minutes, STIRRING frequently
• ADD broth and bring to a boil.
• REDUCE heat and SIMMER until vegetables are tender ca 25 minutes
• BLEND one half of soup, until smooth, in food processor or blender
• RETURN to soup pot and gently re-heat
• SERVE with chopped cilantro and freshly ground pepper
Chili is comfort food and taste great in any season. Serve with a slice of wholegrain bread for dipping. Use 100% Buckwheat bread for a wheat free alternative. Leftover chili can be frozen and kept for up to 3 months.
Morrocaon Chickpea and millet soup
Serves 4
Ingredient List & Amounts:
• 2 tbsp. olive oil
1 medium onion, diced
2 cloves garlic, minced
1 cup celery, diced
1 cup yam, peeled and diced
1 cup cooked chickpeas
½ cup raw millet
1 ½ tsp. ground cumin
¼ tsp. turmeric
¼ tsp. nutmeg
3 lemon slices
4 cups water
1 tsp. salt
Pinch of pepper
2 tbsp. cilantro, chopped
Instructions:
• Sauté onion, garlic, and celery in olive oil over medium heat for 5 minutes or until onion is soft. Add yams, chickpeas, millet, cumin, turmeric, nutmeg, lemon slices, water, salt and pepper. Bring to a boil, reduce heat and simmer for 20 minutes or until yams and millet are cooked.
Morrocan Lentils
Wheat and Dairy Free
Serves 4
Ingredient List & Amounts:
• 4 cups filtered water
2 cups organic lentils, rinsed and picked over
1 large yellow onion, chopped coarsely
6 tbsp extra virgin olive oil plus
1 tsp sea salt
1 (14.5 ounces) can diced tomatoes
1 bunch fresh parsley, finely chopped
3 tbsp garlic, minced
1 large bay leaf
1 tsp cayenne
Instructions:
• BRING water to boil.
• ADD lentils, onion, half of the oil, and sea salt.
• SIMMER mixture for 45 minutes over low heat and then
• ADD the rest of the ingredients and
• SIMMER for another 20 minutes.
• REMOVE bay leaf before serving
Miso Soup with Chilled soba noodles
Soba Noodles are made from 100% Buckwheat Flour, or blended with wheat and sometimes kamut. Use ones made with 100% Buckwheat flour for a wheat free meal. In this recipe you can set aside some noodles and dressing for the next day’s lunch. Add some crunchy seasonal vegetables and ENJOY
Wheat and Dairy Free Serves 4
Ingredient List & Amounts:
DRESSING
• 3 Tbsp. tahini 1 Tbsp. Wheat Free Tamari soy sauce
2 Tbsp. lemon juice
1 Tbsp. fresh ginger root, grated
1 Tbsp. honey
Cayenne pepper to taste
NOODLES
• 8 oz. (225 g) soba noodles (look for 100% buckwheat)
2 cups (475 mL) shelled edamame (green soybeans), thawed if frozen
1 large carrot, thinly sliced
4 green onions, chopped
1 Tbsp. Gomashio
Instructions:
• In a large pot with salted boiling water,
• ADD soba noodles, STIRRING gently
• COOK 3 minutes or until al dente
• STIR IN soybeans and carrots
• RETURN to boil andCOOK 2 – 4 minutes until tender, don’t over cook
• DRAIN and PLACE in medium bowl to CHILL
• While noodles are CHILLING
• WHISK together all the dressing ingredients
• POUR over chilled noodles and TOSS
Spring Pea Soup
Ingredient List & Amounts:
• 2 tbsp. extra virgin olive oil
1 medium white onion, finely chopped
2 cups (475 ml) vegetable broth
1.5 lbs (680 grams) frozen peas
1 cup (240 ml) fresh mint, chopped
Water to thin soup while blending
Instructions:
• In a medium pot over medium heat
• onions in olive oil until soft
• ADD the peas and mint and STIR until coated.
• ADD broth and SIMMER for 7 minutes
• REMOVE from heat
• TO BLENDPLACE the soup in a blender and COVER top with a dishtowel
BLEND until smooth, starting on LOW speed and slowly increasing
CAUTION: hot liquid will expand
• SEASON with salt and pepper and drizzle of lemon juice or Balsamic Vinegar
Kamut is ancient Egyptian wheat from 4000 BC. It is 30% higher in protein and richer in magnesium, zinc, and vitamin E. It is great served either hot or cold. Cook lots of extra for freezing in individual size containers or zip lock bags for quick meal preparation.
Dairy Free
Serves 4
Ingredient List & Amounts:
• 1 cup (200 grams) Kamut Berries, soaked overnight or for a few hours
1 cup (200 grams) Brown Basmati Rice, uncooked and well rinsed
• 2 Tbsp. extra virgin olive oil
1 medium yellow onion, finely chopped
2 cloves of garlic, minced
¼ tsp. ground allspice
¼ - ½ tsp. ground cinnamon
½ cup dried currants
1 medium carrot, diced
1 small red pepper, diced
½ cup (50 grams) dry roasted Almonds, chopped
2 medium Roma tomatoes, chopped
½ bunch Italian parsley, finely chopped
Instructions:
• COOK the soaked and drained Kamut Berries in 3 cups of lightly salted water for 25 – 35 minutes or until tender but a bit chewy. DRAIN well
COOK the Brown Basmati Rice in 2 cups of lightly salted water for 40 minutes.
• In a skillet over medium heat
SAUTÉ onion and garlic in olive oil until tender
ADD allspice, cinnamon and currants and COOK for 2 minutes
ADD carrots and red pepper and COOK for 3 minutes (vegetables should be crunchy)
REMOVE from heat and LET COOL.
In a large bowl
COMBINE cooled Kamut Berries, Rice and Vegetable mixture
ADD almonds, tomatoes and parsley
TOSS with Lemon Honey Vinaigrette (as much or little as you want),
Treatment depends on the severity of the condition. For both Western and Chinese medicine the first line of treatment is diet and weight control. With some women, reducing insulin levels and improving insulin sensitivity through weight loss, a low glycemic diet and exercise may restore normal ovulation. For more severe cases, Western treatment may also include fertility drugs, insulin regulating drugs and, in some cases, assisted reproductive therapies like In vitro fertilization.
The Chinese approach is to treat the underlying condition that is causing the hormonal imbalance as well as to alleviate symptoms. Typically a personalized treatment plan to rebalance hormones and regulate the menstrual period takes at least 6 months.
As mentioned diet and lifestyle play a crucial role in treating PCOS. The goal is to regulate the blood sugar, decrease insulin resistance and improve glucose metabolism. This will help to stabilize insulin levels, moods and weight. Following an anti inflammatory, low glycemic diet can keep your blood sugar stable, improve insulin sensitivity, and reduce phlegm.
TEN TIPS TO KICKSTART YOUR PCOS DIET
1. Eat low Glycemic Index (GI) carbohydrates such as vegetables and whole grains. It is very important for women with PCOS to completely avoid refined carbohydrates including sugar, white flour, whole wheat flour and products made from them eg pasta, breads, desserts, lollies, soft drinks)
2. Keep your blood sugar stable with a daily schedule of meals and snacks every three to five hours that includes some protein and good fats (for example some nuts/nut butter, seeds/seed butter, hardboiled egg, hummus dip). Protein foods take up to 5 hours to digest while carbohydrate foods digest within 30 minutes.
3. Eat at least five servings a day of vegetables including two of leafy greens
4. Have a daily serving of legumes like black beans or lentils.
5. Enjoy grass or pasture fed (organic) meat up to three times a week
6. Eat at least three daily servings of fruits like berries --which have a lower glycemic impact eAch fruit as part of a meal or with a protein.
7. Limit or eliminate milk and dairy as these can aggravate internal dampness. If you do have dairy have only non homogenized full fat milk
8. Pay careful attention to portion sizes in order to moderate glucose load and minimize insulin resistance
9. Add one or two Tbsp of cinnamon on cereal each morning to help decrease insulin resistance.
10. Include prebiotic and probiotic foods which promote the growth of beneficial bacteria in the intestinal tract. Prebiotics are found in whole grains, onions, bananas, garlic, honey, leeks, artichokes and some fortified foods. Probiotic foods are found in fermented foods (sauerkraut, live culture yogurt, kim chi, miso).
In addition get your heart rate up with at least 30 minutes of vigorous exercise every day. Studies have shown that exercise can reverse diabetes and improve insulin sensitivity as well as help with weight control.
Just losing five to ten percent of your body weight, if you are overweight, can restore your menstrual periods and reduce distressing symptoms like facial hair and acne. However it is important not to exercise too hard. Over exercise depletes your yin and can raise your testosterone levels. This is not the time to start you marathon training. Balance is the key!
ANGEA FERTILITY CLINIC
The essence of research and ancient practice is that healthy eating for fertility is based on a natural, whole foods, plant based, anti-inflammatory diet that includes the following:
Whole Foods
Whole foods are minimally processed and refined as little as possible before being eaten. Whole foods provide maximum nutrients, fiber, enzymes, antioxidants and taste without added artificial flavours,
colours, preservatives, sweeteners or trans fats. Whole foods are simple, local, unrefined foods, where processing is limited to enhancing digestibility (soaking, fermenting) or to food preservation such as canning, smoking, curing and drying.
Slow Carbs
Slow carbohydrates are a group of carbohydrates that are slowly digested causing a slower and lower rise in blood sugar after being eaten. They include beans, peas, lentils, whole grains and most
vegetables. Eating slow carbs help to minimize insulin resistance, regulate blood sugar, improve fertility and prevent gestational diabetes.
Plant Based Foods
Plant based foods include a rainbow of high fibre, high antioxidant fruits and vegetables, legumes, nuts, seeds and whole grains. A plant based diet means that most (but not necessarily all) of the diet is
based on plant foods and is associated with health promotion, disease prevention and longevity around the world. It may be vegan, vegetarian or include small amounts of meat, fish, poultry, eggs and dairy.
High Antioxidant Foods
High antioxidant fruits, vegetables, herbs and spices help to decrease oxidative stress and cellular inflammation associated with decreased fertility. Organic produce has been shown to be higher in antioxidants.
Healthy Fats
Healthy fats and oils that are pressed (slow, low temperature & unrefined - free of chemical solvents) expressed? (suggests expeller-pressed oils are unrefined, which is not the case) naturally from whole plant foods (coconuts, nuts, seeds, avocado, olives) and found in wild, deep sea, short-lived fish. Healthy fats combat cellular inflammation, and improve hormonal sensitivity.
High Quality Dairy
Small amounts of full fat (non-homogenized) dairy products – particularly live culture plain yogurt and kefir, and high quality artisan (naturally fermented) organic cheese – as these are associated with increased fertility.
Healthy Weight
Weight balance, through attention to balanced diet, portion size, daily exercise and mindful eating. Weight balance for optimal fertility includes a healthy body mass index (BMI) between 20 and 25 and a waist circumference (WC) of less than 35” for women and less than 40” for men.
Mindful Eating
Mindful eating as a way of eating that can help you slow down and tune in to your body, mind and spirit. It offers a daily way to practice mindfulness (paying attention, on purpose, in the present moment, without judgment), which has been shown to be helpful to manage stress, blood sugar, blood pressure, anxiety, depression and unbalanced (disordered) eating.
This food guide gives guidelines as to minimum amounts of foods to eat from each of the different food groups in order to achieve a diet that is balanced for optimal fertility. The key is choosing the highest quality foods in each of the food groups.
Food Group Servings per Day Serving Size Best Fertility Choices
Whole Grains* ** 6 – 11 ½ cup cooked grains
¾ cup cold cereal
1 slice bread or ½ tortilla
3 cups popcorn Whole oats, barley, buckwheat, bulgur, whole rye, quinoa, brown rice, millet, wild rice, amaranth, triticale, corn, millet, rice tortillas, popcorn, wheat/spelt/kamut berries, farro, sprouted wheat, corn tortillas, high fibre cereals.
Vegetables 4 or more ½ cup raw or cooked
1 cup raw greens (salad) Local, seasonal, fresh, frozen, coloured.
Include at least 1 serving of leafy greens (kale, chard, rapini, dandelion, spinach, romaine lettuce).
Fruit* 3 or more ½ cup raw or 1 small fruit Local, seasonal, fresh, frozen berries
Tree: apples, pears, peaches
Citrus: oranges, grapefruits, kiwi
Protein Foods 3 – 4 1 cup beans (legumes)
2 Tbsp. nut or seed butter
¼ cup nuts or seeds
2 eggs
60 – 90 grams meat, poultry, fish Dried beans and peas, lentils
Mackerel, sardines, wild salmon, halibut, Almond/hazelnut butter, sunflower seed butter
Almonds, pumpkin seeds, hemp hearts
Free range organic poultry and eggs
Grass fed organic meat.
Calcium Rich Foods** 6 – 8 (maximum of one serving of dairy) 1 cup greens
75 g canned sardines or pacific salmon
¼ cup almonds or sesame seeds
1 Tbsp. blackstrap molasses
1 cup legumes
½ cup milk or fortified grain beverage
½ cup yogurt or 1 oz. cheese Raw almonds, almond butter, sesame seeds, walnuts, hazelnuts
Broccoli, Chinese greens, nettles Notes: Cabbage family (cabbage, broccoli,
Unsulphured blackstrap molasses
Sea vegetables (nori, wakame, kombu)
Navy beans, white beans
Organic whole fat milk, yogurt, cheese.
Fats 3 - 6 ¼ cup nuts or seeds
1 Tbsp. oil or
2 Tbsp ground flax/hemp/Salba
½ avocado
3 oz fish Walnuts, butternuts, avocado
Olives, extra virgin olive oil
Ground flax/flax oil
Ground hemp/hemp oil
Salba
Mackerel, sardines, wild salmon
Herbs, spices, condiments Unlimited except for salt Small amounts of unrefined sea salt Cayenne, cinnamon, lemon juice, miso paste. pepper, nutrirional yeast, tumeric, organic vinegar.
*For weight loss and PCOS, have a maximum of 6 servings of whole grains and 3 small servings of fruit/day. Avoid all flour, sugar.
**For endometriosis, choose wheat free dairy free choice
The Fertility Sample Meal Plan is offered as a guide to help move your diet in a healthier direction. It incorporates all the nutritional recommendations for increasing fertility (low glycemic index, high fiber, high nutrient density, and plant based protein)
Menu Week 1:
Sunday
Breakfast: Whole grain/Rye or yeast free bread with hommus or avacado
Lunch: Miso Soup with fresh veggies.
Dinner: Cumin chicken with tzatziki
Monday
Breakfast: Whey Protein with water and fresh blueberries
Lunch: Warm Chicken salad, or tofu with veggies
Dinner: Salmon and seasonal vegetables
Tuesday
Breakfast: Whole grain bread with fresh avacado/lemon, mushrooms and tomatoes
Lunch: salmon salad, raw assorted veggies or stirfry
Dinner: Soup with legumes and vegetables
Wednesday
Breakfast: Poached eggs on wholegrain toast
Lunch: Curry tempeh and veggies or lentils
Dinner: Creamy carrot and parsnip soup, side salad with chickpeas (oil and vinegar dressing)
Thursday
Breakfast: Rolled Oats with ground flaxseed, fresh berries, plain yogurt
Lunch: creamy carrot and parsnip soup with side salad or miso soup with fresh veggies
Dinner: Asian inspired stir fry with fresh vegetables
Friday
Breakfast: Fresh smoothie with protein
Lunch: Miso soup with fresh vegetables, or stir fry
Dinner: Pizza (artichokes, feta, sundried tomatoes) and veggie plate
Saturday
Breakfast: Scrambled eggs
Lunch: Fresh Home Made soup
Dinner: Salmon or Teriyaki chicken with fresh vegetables and spinach
CHICKEN CUMIN
Ingredient List & Amounts:
1 lb. (450 g) boneless chicken breasts, skinned and cut into strips
1 Tbsp. extra virgin olive oil
1 Tbsp. crushed garlic
1 medium red onion, diced
3 tsp. ground cumin
1 Tbsp. fresh dill, finely chopped
juice of ½ a lemon
½ tsp. salt and ¼ tsp. black pepper
½ English cucumbers, with skin, finely chopped
2 tomatoes, diced
½ cup (120 ml) tzatziki
2 cups (475 ml) lettuce, shredded
4 whole wheat pita pockets, cut into halves
Instructions:
• In a large skillet, over medium heat
• SAUTÉ onion and garlic in olive oil for 3 minutes
• ADD chicken strips and SEASON with cumin, dill, salt and pepper SAUTÉ for 10 minutes
• ADD lemon juice (and a little water if mixture is dry)
COOK until chicken is done, about 7 minutes SET aside
• WARM pita pockets slightly in a toaster
• OPEN gently and STUFF first with shredded lettuce
• FOLLOWED by chicken mixture, cucumber and tomatoes
• DRIZZLE with tzatziki (about 1 Tbsp. for each half)
Notes: Dairy free: Use organic mayonnaise (Spectrum brand) instead of tzatiki.
Wheat free: Use rice or corn tortillas
PARSNIP SOUP Wheat and Dairy Free
Serves 4
Ingredient List & Amounts: 2 Tbsp. extra virgin olive oil
1 large yellow onion, chopped
2 Tbsp. crushed garlic
½ tsp. cumin
1 tsp. paprika
1 Tbsp. grated fresh ginger
1 tsp. salt
3 large parsnips, washed and chopped, peeling optional
2 medium carrots, washed and chopped, peeling optional
1 medium garnet yam, peeled and chopped
4 cups vegetable or chicken broth
1 Tbsp. chopped cilantro for garnish
Instructions:
• In a large soup pot over medium heat SAUTÉ onion and garlic in oil for 5 minutes
ADD cumin, paprika, ginger and salt, and continue to SAUTÉ for 2 minute
• ADD chopped vegetables and
• COOK for 5 minutes, STIRRING frequently
• ADD broth and bring to a boil.
• REDUCE heat and SIMMER until vegetables are tender ca 25 minutes
• BLEND one half of soup, until smooth, in food processor or blender
• RETURN to soup pot and gently re-heat
• SERVE with chopped cilantro and freshly ground pepper
Chili is comfort food and taste great in any season. Serve with a slice of wholegrain bread for dipping. Use 100% Buckwheat bread for a wheat free alternative. Leftover chili can be frozen and kept for up to 3 months.
Morrocaon Chickpea and millet soup
Serves 4
Ingredient List & Amounts:
• 2 tbsp. olive oil
1 medium onion, diced
2 cloves garlic, minced
1 cup celery, diced
1 cup yam, peeled and diced
1 cup cooked chickpeas
½ cup raw millet
1 ½ tsp. ground cumin
¼ tsp. turmeric
¼ tsp. nutmeg
3 lemon slices
4 cups water
1 tsp. salt
Pinch of pepper
2 tbsp. cilantro, chopped
Instructions:
• Sauté onion, garlic, and celery in olive oil over medium heat for 5 minutes or until onion is soft. Add yams, chickpeas, millet, cumin, turmeric, nutmeg, lemon slices, water, salt and pepper. Bring to a boil, reduce heat and simmer for 20 minutes or until yams and millet are cooked.
Morrocan Lentils
Wheat and Dairy Free
Serves 4
Ingredient List & Amounts:
• 4 cups filtered water
2 cups organic lentils, rinsed and picked over
1 large yellow onion, chopped coarsely
6 tbsp extra virgin olive oil plus
1 tsp sea salt
1 (14.5 ounces) can diced tomatoes
1 bunch fresh parsley, finely chopped
3 tbsp garlic, minced
1 large bay leaf
1 tsp cayenne
Instructions:
• BRING water to boil.
• ADD lentils, onion, half of the oil, and sea salt.
• SIMMER mixture for 45 minutes over low heat and then
• ADD the rest of the ingredients and
• SIMMER for another 20 minutes.
• REMOVE bay leaf before serving
Miso Soup with Chilled soba noodles
Soba Noodles are made from 100% Buckwheat Flour, or blended with wheat and sometimes kamut. Use ones made with 100% Buckwheat flour for a wheat free meal. In this recipe you can set aside some noodles and dressing for the next day’s lunch. Add some crunchy seasonal vegetables and ENJOY
Wheat and Dairy Free Serves 4
Ingredient List & Amounts:
DRESSING
• 3 Tbsp. tahini 1 Tbsp. Wheat Free Tamari soy sauce
2 Tbsp. lemon juice
1 Tbsp. fresh ginger root, grated
1 Tbsp. honey
Cayenne pepper to taste
NOODLES
• 8 oz. (225 g) soba noodles (look for 100% buckwheat)
2 cups (475 mL) shelled edamame (green soybeans), thawed if frozen
1 large carrot, thinly sliced
4 green onions, chopped
1 Tbsp. Gomashio
Instructions:
• In a large pot with salted boiling water,
• ADD soba noodles, STIRRING gently
• COOK 3 minutes or until al dente
• STIR IN soybeans and carrots
• RETURN to boil andCOOK 2 – 4 minutes until tender, don’t over cook
• DRAIN and PLACE in medium bowl to CHILL
• While noodles are CHILLING
• WHISK together all the dressing ingredients
• POUR over chilled noodles and TOSS
Spring Pea Soup
Ingredient List & Amounts:
• 2 tbsp. extra virgin olive oil
1 medium white onion, finely chopped
2 cups (475 ml) vegetable broth
1.5 lbs (680 grams) frozen peas
1 cup (240 ml) fresh mint, chopped
Water to thin soup while blending
Instructions:
• In a medium pot over medium heat
• onions in olive oil until soft
• ADD the peas and mint and STIR until coated.
• ADD broth and SIMMER for 7 minutes
• REMOVE from heat
• TO BLENDPLACE the soup in a blender and COVER top with a dishtowel
BLEND until smooth, starting on LOW speed and slowly increasing
CAUTION: hot liquid will expand
• SEASON with salt and pepper and drizzle of lemon juice or Balsamic Vinegar
Kamut is ancient Egyptian wheat from 4000 BC. It is 30% higher in protein and richer in magnesium, zinc, and vitamin E. It is great served either hot or cold. Cook lots of extra for freezing in individual size containers or zip lock bags for quick meal preparation.
Dairy Free
Serves 4
Ingredient List & Amounts:
• 1 cup (200 grams) Kamut Berries, soaked overnight or for a few hours
1 cup (200 grams) Brown Basmati Rice, uncooked and well rinsed
• 2 Tbsp. extra virgin olive oil
1 medium yellow onion, finely chopped
2 cloves of garlic, minced
¼ tsp. ground allspice
¼ - ½ tsp. ground cinnamon
½ cup dried currants
1 medium carrot, diced
1 small red pepper, diced
½ cup (50 grams) dry roasted Almonds, chopped
2 medium Roma tomatoes, chopped
½ bunch Italian parsley, finely chopped
Instructions:
• COOK the soaked and drained Kamut Berries in 3 cups of lightly salted water for 25 – 35 minutes or until tender but a bit chewy. DRAIN well
COOK the Brown Basmati Rice in 2 cups of lightly salted water for 40 minutes.
• In a skillet over medium heat
SAUTÉ onion and garlic in olive oil until tender
ADD allspice, cinnamon and currants and COOK for 2 minutes
ADD carrots and red pepper and COOK for 3 minutes (vegetables should be crunchy)
REMOVE from heat and LET COOL.
In a large bowl
COMBINE cooled Kamut Berries, Rice and Vegetable mixture
ADD almonds, tomatoes and parsley
TOSS with Lemon Honey Vinaigrette (as much or little as you want),
Subscribe to:
Posts (Atom)
