Week 4
Welcome to Module 1 Week 4 of the Fertile Ground Holistic Fertility Program
Module 1
Week 4
This week we will be focusing on foods you can start incorporating into your diet and meal planning post cleanse/detox. Get creative! Try using as many of the foods that are included in the following materials as possible. The more whole foods and foods that are optimal for fertility, the more toxins you will release and the more you will support optimal hormone balance and fertility.
Included in this lesson is information on important dietary support for optimal male fertility.
Included in this lesson is information on important dietary support for optimal male fertility.
Optimal Nutrition for Fertility Guidelines
Food provides the building blocks for new cells, so a preconception diet quite literally lays the foundations of your future child's health.
Aim for three regular, balanced meals a day. Eating a well-balanced breakfast, lunch and dinner containing high-quality protein, healthy fat and plenty of fiber at every meal helps maintain steady energy levels and keeps you feeling full and satisfied.
Eat nutrient-dense foods and avoid sugar and refined carbohydrates. Whole, real foods pack a lot of nutrition in every serving, help stabilize your blood sugar and nourish your body.
Fiber helps slow digestion and support blood-sugar balance. Eat at least 30g of fiber every day including fiber rich vegetables, nuts, seeds, coconut, legumes and berries.
What does a balanced meal look like? Fill half your plate with non-starchy vegetables. Eat the rainbow! 1 cup = 1 portion. Strive to include 2 cups at breakfast - 3 cups at lunch and 3 ups at dinner. Consume vegetable and fruit in a ratio of 4:1.
Add a palm-sized portion of high-quality protein. Choose from organic grass-fed meat, organic free-range poultry, organic free-rang eggs and wild caught fish. If you are vegetarian or vegan, choose a variety of organic legumes, nuts and seeds. Use healthy fats for cooking and flavor with fresh herbs and spices for concentrated nutrition.
Include a side portion of starchy carbohydrate (about 1/2 cup). Choose from root vegetables, gluten-free wholegrains (if vegan, include legumes as your protein source and choose root vegetables or wholegrains.
Drizzle with healthy fats. Aim for 1-2 tablespoons of healthy fat with each meal - extra virgin olive oil, nuts, seeds, yogurt or avocado.
Include two portions of unprocessed whole fruit daily - 1 cup=1 portion. Focus on the lower sugar fruits such as berries. Vary your intake through the six colors of the rainbow. Berries are especially high in antioxidants and fiber.
Eggs are a rich source of complete protein, healthy fats and cholesterol. The yolks contain an abundance of important fertility nutrients and are the richest source of choline. If you're not sensitive to eggs, aim to include two each day. If you are sensitive or allergic to eggs or simply don't like them, it's important to focus on eating liver regularly and/or look at supplementing choline.
Leafy green vegetables are especially beneficial for fertility because they are crammed with essential nutrients such as calcium, folate, iron and vitamin K1 as well as fiber. They also contain carotenoids, which are particularly concentrated in the ovaries where they protect against oxidative stress. Aim to eat one portion (1 cup tightly packed) with every meal. You can add them to a smoothie also.
Liver scores highly in the fertility nutrition stakes; gram for gram it contains more nutrients than any other food. It contains significant amounts of vital fertility nutrients including A, B6 and B12, choline, copper, folate, iron, vitamin K2, selenium and zinc.
Oily fish - cold-water oily (fatty) fish is the richest dietary source of the essential omega-3 fat DHA. DHA is vital for fetal brain development as well as lowering inflammation. Choose fish species with high levels of DHA and low levels of heavy metals and contaminants. Good choices include Atlantic mackerel, herring, rainbow trout, sardines and wild Alaskan or sockeye salmon. Include oily fish in your fertility diet two to three times per week.
Bone-broth, meat on-the-bone and slow-cooked meat - homemade bone broth offers a source of nutrients that can otherwise be lacking in our diets. The bones, skin and connective tissues are rich in protein, gelatine, collagen, glycine and minerals. Bones contain more minerals per gram than any other body tissue and broth made from bones is full of these minerals. Collagen an gelatine are rich sources of glycine which is essential to obtain from the diet during pregnancy. Glycine is a structural amino acid required for fetal DNA and collagen synthesis. The most reliable sources include bone broth, slow cooked meat and skin-on, bone-in poultry. You can also add pure gelatine or collagen powders to other foods.
Aim for three regular, balanced meals a day. Eating a well-balanced breakfast, lunch and dinner containing high-quality protein, healthy fat and plenty of fiber at every meal helps maintain steady energy levels and keeps you feeling full and satisfied.
Eat nutrient-dense foods and avoid sugar and refined carbohydrates. Whole, real foods pack a lot of nutrition in every serving, help stabilize your blood sugar and nourish your body.
Fiber helps slow digestion and support blood-sugar balance. Eat at least 30g of fiber every day including fiber rich vegetables, nuts, seeds, coconut, legumes and berries.
What does a balanced meal look like? Fill half your plate with non-starchy vegetables. Eat the rainbow! 1 cup = 1 portion. Strive to include 2 cups at breakfast - 3 cups at lunch and 3 ups at dinner. Consume vegetable and fruit in a ratio of 4:1.
Add a palm-sized portion of high-quality protein. Choose from organic grass-fed meat, organic free-range poultry, organic free-rang eggs and wild caught fish. If you are vegetarian or vegan, choose a variety of organic legumes, nuts and seeds. Use healthy fats for cooking and flavor with fresh herbs and spices for concentrated nutrition.
Include a side portion of starchy carbohydrate (about 1/2 cup). Choose from root vegetables, gluten-free wholegrains (if vegan, include legumes as your protein source and choose root vegetables or wholegrains.
Drizzle with healthy fats. Aim for 1-2 tablespoons of healthy fat with each meal - extra virgin olive oil, nuts, seeds, yogurt or avocado.
Include two portions of unprocessed whole fruit daily - 1 cup=1 portion. Focus on the lower sugar fruits such as berries. Vary your intake through the six colors of the rainbow. Berries are especially high in antioxidants and fiber.
Eggs are a rich source of complete protein, healthy fats and cholesterol. The yolks contain an abundance of important fertility nutrients and are the richest source of choline. If you're not sensitive to eggs, aim to include two each day. If you are sensitive or allergic to eggs or simply don't like them, it's important to focus on eating liver regularly and/or look at supplementing choline.
Leafy green vegetables are especially beneficial for fertility because they are crammed with essential nutrients such as calcium, folate, iron and vitamin K1 as well as fiber. They also contain carotenoids, which are particularly concentrated in the ovaries where they protect against oxidative stress. Aim to eat one portion (1 cup tightly packed) with every meal. You can add them to a smoothie also.
Liver scores highly in the fertility nutrition stakes; gram for gram it contains more nutrients than any other food. It contains significant amounts of vital fertility nutrients including A, B6 and B12, choline, copper, folate, iron, vitamin K2, selenium and zinc.
Oily fish - cold-water oily (fatty) fish is the richest dietary source of the essential omega-3 fat DHA. DHA is vital for fetal brain development as well as lowering inflammation. Choose fish species with high levels of DHA and low levels of heavy metals and contaminants. Good choices include Atlantic mackerel, herring, rainbow trout, sardines and wild Alaskan or sockeye salmon. Include oily fish in your fertility diet two to three times per week.
Bone-broth, meat on-the-bone and slow-cooked meat - homemade bone broth offers a source of nutrients that can otherwise be lacking in our diets. The bones, skin and connective tissues are rich in protein, gelatine, collagen, glycine and minerals. Bones contain more minerals per gram than any other body tissue and broth made from bones is full of these minerals. Collagen an gelatine are rich sources of glycine which is essential to obtain from the diet during pregnancy. Glycine is a structural amino acid required for fetal DNA and collagen synthesis. The most reliable sources include bone broth, slow cooked meat and skin-on, bone-in poultry. You can also add pure gelatine or collagen powders to other foods.
Helpful Nutritional Guidelines for Men's Fertility
Men provide half the genetic material needed to conceive and grow a healthy baby so it's just as important for men to prepare for conception as it is for women. A man's diet and lifestyle can profoundly impact his ability to conceive. Sperm is in constant production in a process called spermatogenesis which takes around 74 days. This represents a window of opportunity in which to focus on supporting sperm quality to maximize fertility potential.
For now, we will be focusing on nutritional support. For more guidance on testing and what other factors to consider and support for healthy male fertility, get in touch and we can make a plan of action for your partner.
A diet rich in antioxidants supports sperm quality. Nutrition plays an important role is sperm quality. A diet rich in fish, chicken, fruit, vegetables, legumes and wholegrains has been associated with improved male fertility. The standard Western diet characterized by a high intake of red meat, refined grains, pizza, snacks, high-energy drinks and sweets has be associated with poor semen quality.
Eat through the rainbow to support intake of antioxidants, helping to offset free radicals. This is one of the most important things you can do to support male fertility. Aim to eat a wide variety of vegetables to maximize intake of important antioxidant nutrients. Orange vegetables and fruits contain beta-carotene, an antioxidant associated with improved sperm concentration.
High blood-sugar levels and insulin resistance are problematic for male fertility and diets high i carbohydrates and sugar are associated with impaired sperm parameters. Insulin resistance is linked to inflammation and oxidative stress and is associated with lower testosterone levels and reduced sperm quality.
Weight loss and lowering BMI have been shown to improve sperm quality in some.
Smart Supplements for Sperm Quality -
Include nuts every day. Research shows the addition of just 1/2 cup of nuts daily to a Western-style diet significantly improves total sperm count and sperm vitality.
Eat lycopene - lycopene is an phytonutrient with antioxidant properties that has been shown to improve sperm parameters such as concentration and motility.
So, if your partner has been experiencing any fertility issues, or if they just want to help improve their fertility, adding some of these suggestions into their diet may help.
For now, we will be focusing on nutritional support. For more guidance on testing and what other factors to consider and support for healthy male fertility, get in touch and we can make a plan of action for your partner.
A diet rich in antioxidants supports sperm quality. Nutrition plays an important role is sperm quality. A diet rich in fish, chicken, fruit, vegetables, legumes and wholegrains has been associated with improved male fertility. The standard Western diet characterized by a high intake of red meat, refined grains, pizza, snacks, high-energy drinks and sweets has be associated with poor semen quality.
Eat through the rainbow to support intake of antioxidants, helping to offset free radicals. This is one of the most important things you can do to support male fertility. Aim to eat a wide variety of vegetables to maximize intake of important antioxidant nutrients. Orange vegetables and fruits contain beta-carotene, an antioxidant associated with improved sperm concentration.
High blood-sugar levels and insulin resistance are problematic for male fertility and diets high i carbohydrates and sugar are associated with impaired sperm parameters. Insulin resistance is linked to inflammation and oxidative stress and is associated with lower testosterone levels and reduced sperm quality.
Weight loss and lowering BMI have been shown to improve sperm quality in some.
Smart Supplements for Sperm Quality -
- Acetyl-L-Carnitine has been shown to have positive impact on sperm maturation, motility and spermatogenesis.
- Alpha-Lipoic Acid is a powerful antioxidant, shown to improve sperm count, concentration and motility.
- Co-Enzyme Q10 may support sperm quality.
- Liposomal Glutathione protects sperm from oxidative stress during spermatogenesis and has been shown to improve sperm motility.
- N-Acetyl Cysteine (NCA) has been associated with an increased number and motility of sperm as well as improved morphology and reduced DNA fragmentation.
- Omega-3 Fatty Acids - fertilization depends on the lipid concentration of the sperm membrane. It has been demonstrated that omega-3 fats EPA and DHA has been shown to significantly increase sperm motility and DHA concentration in semen and improve sperm DNA integrity.
Include nuts every day. Research shows the addition of just 1/2 cup of nuts daily to a Western-style diet significantly improves total sperm count and sperm vitality.
Eat lycopene - lycopene is an phytonutrient with antioxidant properties that has been shown to improve sperm parameters such as concentration and motility.
So, if your partner has been experiencing any fertility issues, or if they just want to help improve their fertility, adding some of these suggestions into their diet may help.
The "Good" & "Bad" of Balancing Nutrition for Fertility
Your body runs on nutrients from food. Good-quality food should provide the foundation of your nutritional intake. Growing a baby is hard work so by eating a nutrient-rich diet you will equip yourself with the building blocks your body needs to make a baby.
The macronutrients are the cornerstone nutrients that we get from food. We need them in larger quantities and they play a central role in tissue formation and energy production. Optimal fertility nutrition relies upon a healthy balance of all three major macronutrients: carbohydrates, protein and fat.
Focus on real, whole foods as close to their natural state as possible.
Fertility-friendly Food Habits
Eat dense. Chooses foods that have a nutrient-rich profile - a plate of vegetables contains an abundance of vitamins and minerals; whereas a plate of refined pasta does not.
Eat the rainbow. A healthy food pattern is diverse, varied and colorful. Eating the rainbow is a game-changer at helping you to get all the nutrients you and your future baby need to thrive.
Progress over perfection! One of my favorite mantras! Eating is meant to be a pleasure and turning your whole diet upside-down in one go is no fun for anyone. Instead, focus on small, consistent changes. Be realistic and accomplish one change before moving onto the next.
So, what is good and not so good?
Enlist the power of food to feed your hormones! Look at this guide for a good resource for breaking down the food choices by different categories. Feed Your Hormones
Top 10 Foods for Fertility breaks down the top foods for optimal fertility.
What about sugar and sweeteners? The average person consumes 22 teaspoon of sugar on a daily basis. This adds up to 150 pounds of sugar per person per year!
For a good look at what sugar is and what it does in the body as well as how it affects hormones read Sugar - The Legal Drug.
What about sweeteners? What are they? Why do we crave sweets? Are there any good substitutes for sugar? The guide on Natural Sweeteners will help answer these questions.
For a quick visual and guide on what's best to consume, what is ok to consume and what is best to avoid, look at the Guide to Sugars and Sweeteners.
Protein is fundamental for optimal health and fertility. It's component amino acids provide the building blocks for your body and that of your future baby. Protein provides the raw materials to make certain hormones, antibodies, enzymes, neurotransmitters and hemoglobin.
Proteins are made up of long strings of amino acids. Amino acids are essential building blocks for tissues and organs, neurotransmitters, hormones and digestive enzymes. There are 20 different amino acids that your body needs, but you can only manufacture 11 of them. The remaining 9 amino acids are called essential amino acids because you can’t make them. Foods that have all 9 essential amino acids are called complete proteins. Look at the Protein guide for information on important proteins and how to choose foods for best protein sources.
Bean’s nutritional stock is pretty high in my books - they are super healthy, super versatile and super affordable. I don’t really like the term “good carb” but they are the kind of carbohydrate you want to eat since they help you stay fuller longer and provide sustainable energy. Beans are full of fiber, protein, minerals and their antioxidant capacity is off the charts! Antioxidants help pre-vent or repair damage done by free radicals in your body. Learn more about the Bean scene, what vitamins they provide and how they help with hormone balance.
What's the scoop on dairy? The dairy industry spends a fortune to make us think that we will die without milk. They create flashy campaigns featuring celebs with milk mustaches and
they claim that milk is the only way to get calcium. This couldn’t be further from the truth. There is so much more to the Scoop on Dairy. Take a look!
Carbs - don't banish them - just choose smart ones! Carbohydrates provide you with a quick energy source and are the preferred fuel source for the brain. They help to regulate fat and protein metabolism and provide fiber to support gut health. Learn more about Carbs - good vs. bad so you can be eating the ones you want to be eating!
Greens - A Girl's Best Friend! Popeye was right - eat your greens every day! Why you ask? Learn about Greens here. Learn all the whys they are so important for hormones, which ones are the superstars, and how they are soooo good for detoxification - so important for stabilizing our hormones.
Our bodies can produce most fatty acids from the food we consume. However, there are two omega-3 essential fatty acids known as DHA and EPA that we can’t manufacture, so we must get them from our diets. The Facts of Fats will give you the low down on what the main type of fat are, where you will find them, what they are, their physiological effects, what to eat and what to avoid.
Fats-You Need It!!! You won't get fat I promise! For too long fat has been unfairly demonized. Fat is hugely important for optimal health and fertility. It provides a concentrated energy source and is important for hormone production, nutrient absorption and blood-sugar regulation. There are many different fatty acids and you need balanced amounts of each. Read this guide to find out why we need them for the manufacture of our most important sex hormones.
I hope these guides were helpful to you in sorting out what is helpful and not so helpful with dietary choices when we are trying to balance our hormones and trying to conceive. See which suggestions you can implement and which ones you may need to take out of your daily dietary planning. Have fun creating new healthy meals!
The macronutrients are the cornerstone nutrients that we get from food. We need them in larger quantities and they play a central role in tissue formation and energy production. Optimal fertility nutrition relies upon a healthy balance of all three major macronutrients: carbohydrates, protein and fat.
Focus on real, whole foods as close to their natural state as possible.
Fertility-friendly Food Habits
Eat dense. Chooses foods that have a nutrient-rich profile - a plate of vegetables contains an abundance of vitamins and minerals; whereas a plate of refined pasta does not.
Eat the rainbow. A healthy food pattern is diverse, varied and colorful. Eating the rainbow is a game-changer at helping you to get all the nutrients you and your future baby need to thrive.
Progress over perfection! One of my favorite mantras! Eating is meant to be a pleasure and turning your whole diet upside-down in one go is no fun for anyone. Instead, focus on small, consistent changes. Be realistic and accomplish one change before moving onto the next.
So, what is good and not so good?
Enlist the power of food to feed your hormones! Look at this guide for a good resource for breaking down the food choices by different categories. Feed Your Hormones
Top 10 Foods for Fertility breaks down the top foods for optimal fertility.
What about sugar and sweeteners? The average person consumes 22 teaspoon of sugar on a daily basis. This adds up to 150 pounds of sugar per person per year!
For a good look at what sugar is and what it does in the body as well as how it affects hormones read Sugar - The Legal Drug.
What about sweeteners? What are they? Why do we crave sweets? Are there any good substitutes for sugar? The guide on Natural Sweeteners will help answer these questions.
For a quick visual and guide on what's best to consume, what is ok to consume and what is best to avoid, look at the Guide to Sugars and Sweeteners.
Protein is fundamental for optimal health and fertility. It's component amino acids provide the building blocks for your body and that of your future baby. Protein provides the raw materials to make certain hormones, antibodies, enzymes, neurotransmitters and hemoglobin.
Proteins are made up of long strings of amino acids. Amino acids are essential building blocks for tissues and organs, neurotransmitters, hormones and digestive enzymes. There are 20 different amino acids that your body needs, but you can only manufacture 11 of them. The remaining 9 amino acids are called essential amino acids because you can’t make them. Foods that have all 9 essential amino acids are called complete proteins. Look at the Protein guide for information on important proteins and how to choose foods for best protein sources.
Bean’s nutritional stock is pretty high in my books - they are super healthy, super versatile and super affordable. I don’t really like the term “good carb” but they are the kind of carbohydrate you want to eat since they help you stay fuller longer and provide sustainable energy. Beans are full of fiber, protein, minerals and their antioxidant capacity is off the charts! Antioxidants help pre-vent or repair damage done by free radicals in your body. Learn more about the Bean scene, what vitamins they provide and how they help with hormone balance.
What's the scoop on dairy? The dairy industry spends a fortune to make us think that we will die without milk. They create flashy campaigns featuring celebs with milk mustaches and
they claim that milk is the only way to get calcium. This couldn’t be further from the truth. There is so much more to the Scoop on Dairy. Take a look!
Carbs - don't banish them - just choose smart ones! Carbohydrates provide you with a quick energy source and are the preferred fuel source for the brain. They help to regulate fat and protein metabolism and provide fiber to support gut health. Learn more about Carbs - good vs. bad so you can be eating the ones you want to be eating!
Greens - A Girl's Best Friend! Popeye was right - eat your greens every day! Why you ask? Learn about Greens here. Learn all the whys they are so important for hormones, which ones are the superstars, and how they are soooo good for detoxification - so important for stabilizing our hormones.
Our bodies can produce most fatty acids from the food we consume. However, there are two omega-3 essential fatty acids known as DHA and EPA that we can’t manufacture, so we must get them from our diets. The Facts of Fats will give you the low down on what the main type of fat are, where you will find them, what they are, their physiological effects, what to eat and what to avoid.
Fats-You Need It!!! You won't get fat I promise! For too long fat has been unfairly demonized. Fat is hugely important for optimal health and fertility. It provides a concentrated energy source and is important for hormone production, nutrient absorption and blood-sugar regulation. There are many different fatty acids and you need balanced amounts of each. Read this guide to find out why we need them for the manufacture of our most important sex hormones.
I hope these guides were helpful to you in sorting out what is helpful and not so helpful with dietary choices when we are trying to balance our hormones and trying to conceive. See which suggestions you can implement and which ones you may need to take out of your daily dietary planning. Have fun creating new healthy meals!
Helpful Resources
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Resources and Guides for Specific Issues and Concerns
Here are some helpful nutrition guides for specific issues and concerns:
Action Items:
- Continue doing affirmations, writing in your journal and logging in your food diary.
- Continue tracking your cycle, using the phases of your cycle tracker.
- Continue to use the Working With Your Cycle Guide implementing the practices for the phase of your cycle you are in currently in.
- Read through the lesson materials.
- Download the handouts and implement the nutritional guides making at least one change this week.
- Do the meditations for this week.
- Have fun making new recipes!
Have you joined the Facebook Group?
Join our Women's Health Facebook group and get extra support, ask questions and join in on the live Q&A sessions each month! We hold classes frequently on women's health where you can gather information on many topics.
