There is clear, scientific evidence from volumes of studies that show that nutrition is foundational for fertility. There is much written on this site about this and I hope that my readers will take the time to educate themselves for the sake of their family, as well as themselves.
Changing your diet lifestyle to focus on whole foods can be daunting, but it doesn’t have to be boring, challenging and most important, temporary. This should become a way of life, just as eating processed foods was once the mainstay of your diet. The more you educate yourself and understand the importance of serving up whole foods filled with nutrients and wholesome fats to your body’s organs and cells so they can function optimally, the more motivated you will be come to provide delicious foods for yourself and your family. Our conventional medicine focuses on cures for diseases with almost no emphasis on prevention of diseases which is Much Cheaper not to mention avoids much suffering from so many diseases that just don’t have to be a part of our lives. We must take responsibility for our own health.
It’s important to take a bit of time to think about what you will eat each day and when one has such a busy life of work and family it’s all the more important to make wholesome foods a priority for each day to off set the damage done from over work, not enough sleep, and day to day stresses. Therefore, a few minutes of planning for the next day is very important. When cooking at night, make enough to take with you for lunch the next day. Snacks that you can prepare ahead of time and have in a plastic container in the fridge ready to go the next morning are really handy dandy and can help you avoid the time crunch and urge to ‘grab anything, any fast food’ to assuage your hunger.Basic Dietary Food Guidelines:
Many of you have asked what can you eat to provide the proper nutrition to support your efforts concerning fertility issues. It’s extremely important that you do your homework and read from these resources I’ve written out. If you understand WHY raw milk, coconut milk and oil and saturated fats are important and the politics involved in our society’s move away from them, you are much more likely to comply with a whole foods, fermented foods, organic, raw, good fats approach.
Remember, organically grown food is many times higher in nutritional value than conventionally grown. Also remember that microwaving your food destroys the nutrients.
A basic list of foods to include in your daily life style are:
• All veggies – make sure there is plenty of variety – three colors of veges with each meal. Try to include veggies with your breakfast 3 – 4 mornings a week. Explore the wonderful world of fermented foods like Kim-che and sauerkraut. They have these organic at Wholefoods. Broccoli, Brussels Sprouts, Cauliflower, asparagus, parsnips, beets, squashes, zucchini, mushrooms, dark leafy greens, turnips, bok choy, etc.
• All fruits – eating moderate amounts (one or two cups/day) of fresh organic fruits/day – very important and helps deal with our sweet cravings.
• Meat and Fish – eat a variety – cook your organic meats as rare as you can eat them – much more nutritional value if you don’t kill the enzymes and other nutrients in the meat. Cook at low temps.
• Sprouts, nuts, seeds, eggs – all good sources of protein, esp. for vegetarians
• Drinking the Organic Raw Milk/Coconut Milk Shake will bring you enormous support to those hormones desperate to do their job and get you pregnant. Organic Pasteurized milk is a dead food, the same as conventional pasteurized milk and brings with it a host of health issues.. Organic Raw Dairy is the only dairy that will support your hormones, Pasteurized organic will not. Please read The Untold Story of Milk, Schmid to completely comprehend this history of how pasteurized milk became so prevalent. Raw Cheese, Raw Butter and Raw Cream are highly recommended.
• Coconut Oil and Milk – please read the books I’ve listed here and begin to add these two products to your diet. It will benefit your hormones enormously, your skin, your hair, your memory… etc., etc. It’s a VERY important food group. Read Eat Fat, Loose Fat to really understand the various fats and to glean fantastic recipes using these two products.
• Sprouted Bread – found in the fridge. Section of whole foods. These are living, sprouted grain breads with No Flour and they are delicious. There are sprouted tortillas and English Muffins and a whole array of sprouted breads. You must keep them in the fridge to keep the enzymes fresh and alive. Use crackers sparingly and try to buy organic made from whole flour.
• Condiments like olives, hearts of palm, fermented foods like Kim-che and sauerkraut, are especially important to include into daily meal plans.
Avoid These Foods
Never Use a Microwave for ANYTHING (see article on this WEB site)
Organic RAW Milk/Coconut Milk Shake: Your Hormones/Adrenals will love this meal.
To really appreciate this first recipe, you really must do your homework and read the books listed on this site: Eat Fat, Lose Fat, and The Untold Story of Milk.
Once our patients have read the two main books listed above, no one yet has objected to having this shake every day. Indeed, they love it. It’s one of the most important meals that couples struggling with infertility can do.
This is a GREAT morning drink. This is a four-cup drink that can serve two or you can drink half on your way to work and save the other half for lunch or a snack. It’s very satiating, warding off hunger for hours. It’s a very complete meal of enzymes, fats, carbs and protein.
Celestial Seasonings Tea Company has a flavor I love, Bengal Spice. I make a pot of it in my coffee maker in the morning and use it through out the day (leaving in the tea bags to make a stronger tea). But you can use any tea that you like and it’s fun to experiment.
Play with this recipe. Vary the amounts, change the fruit, and try different teas to flavor it, different extracts. At Night for a hot toddy to quickly put you toward sweet dreams, use just the raw milk, with non-sweetened cocoa, vanilla and a touch of stevia to your taste. Yummy.
In a saucepan:
½ - 1 cup (experiment) of Organic Coconut Milk
1 capful of Organic Vanilla Extract and/or 1 capful of Organic Coconut Extract (experiment with Almond Extract, too)
Turn the heat on high and put your finger in the milk and stir with your finger until it’s too hot to keep your finger in the milk. Immediately pour it into the blender. This way, you won’t ruin the milk and kill all the enzymes by overheating it.
In the Blender:
1 egg yoke (make sure this is an organic, range free egg)
½ very ripe banana (or experiment with your favorite fruit)
2 scoops Standard Process Complete vegie powder or three tablets of Catalyn crushed between two spoons
1 scoops ground up golden Flaxseed
Blend very well and Bon Appetite!
Breads and other types of Sandwiches
If you really need some bread now and then, a good, healthy source is sprouted bread that you can find in the refrigerated section of Wholefoods. There are several kinds and I particularly like the Food For Life brand that makes the English muffins, they have No Flour in them. There are several kinds of sprouted breads, from tortillas, to the sweet Manna breads. Experiment and have fun. Remember that even these breads should be used moderately.
1. Grilled Raw Cheese and Bacon Lettuce/Tomatoe SandwichCan’t get much more traditional American than this… so where’s the catch, you ask? It’s in the ingredients, of course!
Start with your favorite sprouted bread. One of mine is called Healthy Hemp Sprouted Bread. It’s high protein, high fiber and yeast free with only 7 carbs/slice
Melt some RAW butter in a small pan and put the bread on this at a medium low Temp. Then add your favorite RAW cheese. Mine is one called Morbier I came across in whole foods. Cover so the cheese melts.
When nice a hot and melted, take out and add nitrate free bacon, fresh sliced organic tomato, some red leaf organic lettuce and if you really want gourmet, some slice avocado.
2. Red/Orange/Yellow Bell Pepper “Sandwich” (without bread) Cut favorite color Bell Pepper in half
Stuff with tuna/salmon/or chicken salad – hand packed pints are delicious and ready made at whole foods markets
3. Chicken Sausage in Lettuce RollLarge leaf of your favorite lettuce (red leaf or romaine work great)
Pre-cooked chicken sausage (Trader Joes or Whole Foods) cut in half long ways Roll lettuce around sausage and off you go
4. Quick Lunch to Pack for Work1 pound Three color veges (like cauliflower, broccoli, Brussel sprouts, squashes, beets, carrots, etc.) steamed al dente (2 minutes – no more – they Must Be Crunchy or the enzymes are gone)
Add 4 oz of any protein of your choice – chicken salad, sautéed beef, tuna salad, etc. 1⁄2 c Three Grains Supreme – this should be prepared and in your fridge ready for meals each day.
Put in sealed plastic container and you’re ready to go to work with a great lunch.
Steamed veges or large salads should be the foundation of each lunch and dinner and vary the protein with wholesome hormone free animal products, raw milk, raw cream, raw yogurt, raw cheese as well sprouted grains, nuts, seeds for variation.
Eggs from pastured hens are one of nature’s perfect foods, supplying Westerners the same types of nutrients that South Sea Islanders obtained from fish. It’s tragic that it received such an unwarranted bad rap during the cholesterol fear frenzy. The yokes of range free hens are rich in vitamins A and D as well as DHA, the fatty acids so important to neurological function and reproductive health. These nutrients get destroyed if you over cook the egg, so try to fry eggs, either sunny up or over easy in raw butter or with your nitrate free bacon. Eat as many as you want, they will not harm you.
Make sure the eggs are Range Free and Organic. I’d prefer the chickens NOT to be vege fed however, but if this is all you can find, it’s way better than conventional eggs from caged chickens.
Cage Free is not really cage free. Recently, I found out that the chickens are caged and let out of the cages into a larger contained area. This is not conducive for healthy, happy chickens. Buy Range Free eggs only.
Salad Dressing/Cooking Oil
Mary’s Oil Blend (from Eat Fat, Lose Fat)
• 1 cup coconut oil, gently melted
• 1 cup expeller-expressed or cold pressed sesame oil
• 1 cup extra virgin olive oil
Mix all ingredients together in a glass jar, cover tightly and store at room temperature.
This wonderful blend of three oils can be used in salad dressings or as cooking oil. When used for cooking, flavors come through beautifully and the blend does not burn as easily as pure coconut oil. In salads, it provides all the benefits of coconut oil and does not have the strong taste of olive oil.
The Three Day Nutritional Face-lift
The following menu is one that I found on line by a N.V. Perricone, M.D. who specializes in weight loss and anti-aging. It’s rich in EFA’s from all the wild salmon.
Before Bedtime Snack
When one cannot eat bread, pasta and desserts from this gluten filled grain, which we all love so much, then what to do? I remember when I was told to deal with my weight and constant yeast infections by simply stopping all breads and sweets and I thought, forget it, there must be another way.
Well, there is another way – cooking and using whole grains – and I find that I never really miss the bagels and so forth. OK, to be completely honest here, I would still love to indulge in breads with every meal and eat those fabulous baked goods for desert, but it just isn’t worth the consequences and I really do love the whole grains. The trick is how to prepare them.
My all time favorite is to combine three organic grains: millet, quinoa and sweet brown rice and I call it:
Three Grains Supreme
1/2 c millet
½ c quinoa
½ c sweet brown rice (or short grain brown rice)
1 ½ c good quality mineral water
½ t good quality sea salt
Best when cooked in a pressure cooker for 20 minutes(as all grains are), but if in regular cookware, cover and use very low heat until cooked dry (about 30 min.). I keep in sealed container in fridge and bring it out for my meals over the next 2 – 3 days. This way, I only have to cook the grains every 3 days and my other meals are very quick to prepare.
Three Grains Supreme as Desert
Serve warm in a parfait glass or desert dish to dress up the presentation
Three Grains Supreme as Morning Cereal(replaces oatmeal for breakfast which is rich in gluten)
Since the grains are already cooked and the Gomasio, baked tofu and cooked chicken sausage are foods that you can pick up at Trader Joe’s or Whole foods, this is a Very Quick Breakfast to make and far more wholesome than oatmeal with sweetener and dried fruit (basically a high carb breakfast of processed grains and fruit)
Three Grains Supreme with Salads
For me, it was hard to eat a salad without some kind of bread to accompany this meal and feel satisfied. Three Grains Supreme took care of that problem. Now I just add a ½ c to whatever salad I’m making and it’s very satisfying. This includes green salads, chicken or tuna salads.
About Three Grains Supreme:
Millet – aka the queen of grainsCooling thermal nature; diuretic; strengthens the kidneys; beneficial to stomach and pancreas; builds the yin fluids; moistens dryness; alkalizing – balances over-acid conditions; sweetens breath by retarding bacterial growth in mouth; high amino acid profile; helps prevent miscarriage; anti-fungal - one of the best grains for those with Candida albicans over growth. Along this vein, millet is useful for diabetes as well as indigestion, vomiting (make into a soup or congee) and diarrhea (roast millet before cooking).
It soothes morning sickness (make as a soup and add poppy seeds) when eaten regularly. Sprouted millet can be used for digestive stagnation caused by undigested starch, for checking lactation. High in Magnesium (one of the major macro-nutrients) and therefore necessary for Calcium metabolism.
Caution: Not recommended for those with signs of very weak digestive functions such as consistently watery stools.
Quinoa – (pronounced keen wa)One of the ancient staple foods of the Incas, it was called ‘the mother grain.’ Botanically, quinoa is not a true grain, but can be used as one. It has grown in the Andes for thousands of years and thrives in high, cold altitudes. Since 1982 quinoa has been cultivated in the US with various degrees of success.
It has a warming thermal nature; generally strengthening for the whole body; specifically tonifies the kidney yang (warming and energizing function of the body) and compared with all grains, it has the highest protein content and higher content of calcium than milk as well as a very good source of iron, phosphorous, B vitamins and E.
Sweet Brown Rice –
Contains more protein and fat than other rice and it is easy to digest. Warming thermal nature; sweet; increases qi energy; warms spleen-pancreas and stomach; is mildly astringent (thus can be used for frequent and excessive urination, spontaneous sweating and diarrhea); also helpful in the treatment of diabetes.
Caution: Sweet rice can worsen diseases marked by phlegm and mucous; in addition, it should be avoided by those with deficient digestive signs: watery stools, mucus in stools and signs of coldness.
Additional Information on Grains, Whole Foods and Recipes: Healing with Whole Foods, Paul Pitchford
It’s important to take a bit of time to think about what you will eat each day and when one has such a busy life of work and family it’s all the more important to make wholesome foods a priority for each day to off set the damage done from over work, not enough sleep, and day to day stresses.
Therefore, a few minutes of planning for the next day is very important. When cooking at night, make enough to take with you for lunch the next day. Snacks that you can prepare ahead of time and have in a plastic container in the fridge ready to go the next morning are really handy dandy and can help you avoid the time crunch and urge to ‘grab anything, any fast food’ to assuage your hunger.
Red/Orange/Yellow Bell Pepper sandwich
Chicken Sausage in Lettuce Roll
Put in sealed plastic container and you’re ready to go to work with a great lunch. Steamed veges or large salads should be the foundation of each lunch and dinner and vary the protein and grains.
An option to the Three Grain Cereal breakfast is one that is a bit more traditional, but a bit more nutritional.
Season veggies with a bit of salt and lemon juice
Recommended Sources for Great Whole Foods Recipes:
Eat Fat, Loose Fat, Dr. Mary Enig and Sally FallonThis is a must have book to get a good, comprehensive overview of the importance of saturated fats, how necessary they are to our health and the politics of what happened to the promotion of a low fat, high carb society. GREAT recipes and a weight lose meal plan that will have you salivating.
Nourishing Traditions, Sally Fallon
Sally skillfully brings us back to reason as well as tradition. Man rarely has improved upon nature and we’ve lost the very foundation of our health – whole foods, organic, saturated fats – it’s how we have eaten and lived as a species.
The Whole Soy Story, Kaayla Daniel, Ph.DThe Dark Side of America's Favorite Health Food
While there are no recipes here, the book that tells the truth about soy that scientists know, that you need to know, and that the soy industry has tried to suppress
The Untold Story of Milk, Ron Schmid, ND
Green Pastures, Contented Cows and Raw Dairy Foods.
“This fascinating and compelling book will change the way you think about milk. Dr. Schmid chronicles the role of milk in the rise of civilization and in early America, the distillery dairies, compulsory pasteurization and the politics of milk, traditional dairying cultures and the modern dairy industry. He details the betrayal of public trust by government health officials and dissects the modern myths concerning cholesterol, animal fats and heart disease. And in the final chapters, he describes how scores of eminent scientists have documented the superiority of raw milk and its myriad health benefits.
Raw milk is a movement whose time has come. This book will serve as a catalyst for that movement – a movement that could change the life of every individual who comes to fully understand the value of raw milk from healthy, grass fed animals.”
Healing with Whole Foods, Paul Pitchford
This is a must have-in-the-home as a comprehensive resource in understanding foods from both a Eastern and Western perspective. The more you get to know your foods and understand what they can do for you, not only for you health, but your mental well being, the more compliant you will naturally become in sustaining a whole foods lifestyle.
Other Recommended Sources for Great Whole Foods Recipes:
The Candida Control Cookbook, Gail Burton
The Schwarzbein Principle Cookbook, Diane Schwarzbein