Nutrition and Fertility

April 24, 2019

The issue of fertility has been a hot topic recently as women are waiting later in life to conceive and the rate of IVF treatment has increased in the last ten years.  



There are significant factors in decreased fertility that can be traced to nutrition and lifestyle. 



Living a healthy lifestyle is important for fertility. 


Maintaining a healthy weight is important, a woman should try to avoid being excessively overweight or underweight. 



Stress Managment 


Reduce stress levels as much as possible. Increased stress raises cortisol levels which negate progesterone levels which are needed for pregnancy.  Managing stress by participating in relaxation exercises, practicing self-care and even taking vacations are important to manage stress and lower cortisol levels. 



Toxic Load/Chemicals 


Our bodies are constantly being bombarded with toxic chemicals from our environment that hinder fertility. While it is impossible to avoid all chemicals it is important to lower the toxic burden your body. 


Some easy ways to avoid exposure to chemicals including skincare and haircare products such as Grecian Formula, deodorants containing aluminum monohydrate, toxic cleaning products, and high VOC paints, varnishes, and paint thinners.


There are many companies that specialize in non-toxic products like make-up, skin care, body products, household cleaning products. 


Take inventory of what products you use daily that contain toxic chemicals and switch to safer brands. 


It is also beneficial to do a medical detox to help support fertility and remove toxins from your body. A detox helps to support the liver and remove toxins from that body that have been trapped in fat.


Diet


It is important to maintain an anti-inflammatory diet when looking to increase fertility. Inflammation in the body is a hindrance to fertility, the body wants to be in the most optimal environment when looking to conceive. 


Choose lean, clean quality protein at each meal such as chicken breast, turkey breast, lean beef, fish (especially salmon and sardines), eggs and whey protein. Drink plenty of water – urine should be very pale yellow or nearly clear.


Wean off caffeine, alcohol and artificial sweeteners. Emphasize omega-3 fatty acids (salmon, mackerel, herring, sardines, flaxseeds and chia seeds) and omega-9 fats (olive oil, olives,

almonds, hazelnuts, avocados, macadamia nut oil and coconut oil).


Always choose to eat hormone-free, antibiotic-free animal protein and eat 5-9 servings of fresh organic fruits and vegetables daily. 


Choose complex carbohydrates (non-starchy vegetables and whole grains) instead of refined and simple carbohydrates. Eliminate refined carbohydrates from the diet (this includes bread, cereal or pasta made with white flour, white rice, white potatoes, sugar, corn

syrup, honey, and candy).


Limit or avoid trans fatty acids (hydrogenated vegetable oil, margarine, and shortening). Cook with olive oil, coconut oil, or macadamia

nut oil at low heat and avoid neurotoxic compounds like aspartame and MSG.



Gut Health 


Gut health is important for fertility, when the health of your microbiome (gut health) is poorly functioning, meaning you have signs of Irritable Bowel Syndrome, frequent bloating and discomfort, or leaky.


A poorly functioning gut can cause estrogen dominance and hormone imbalance that can cause infertility. 


Keeping the gut healthy and balanced by a low inflammation diet, talked about previously, and supplementation can help to support fertility. 


One of the best things for gut health is bone broth. Fortunately, bone broth is highly easy to find now, you can find it at your local health food store or order it online from a reputable source. 




Fertility-Boosting Foods 


Avocado contains the best kind of monounsaturated fats and the least saturated fats that help to keep eggs healthy. 


Maca Root is known to increase fertility in both men and women by helping to increase fertility and contains iron and iodine.


Egg Yolk contains the nutrition choline that helps to improve brain function and can help to prevent harmful gene defects. 


Figs contain a lot of iron that is important for healthy eggs and ovulation. 


Yams have been shown to have ovulation-stimulating properties to help boost fertility. 








Supplementation to help increase fertility 


Turmeric is one of the best supplements to help reduce inflammation and is an important supplement to take when trying to conceive because high levels of inflammation can hinder fertility. 



Vitamin D deficiency has been linked to infertility, therefore, it is important to supplement with vitamin D to help with fertility. 



Iron is also needed for ovum development as well as for the increased iron demand of the developing follicle. Supplementation with Iron, if one is deficient, can help support fertility. 


B Vitamins such as B12 and B6 are important for fertility. “Pernicious anemia causes cytological dystrophy of the ovum causing the death of the ovum before or shortly after fertilization.


Omega 3/DHEA are important for proper hormone function including the reproductive system. Taking a good Omega 3 supplement will help to balance hormones and reduce inflammation. 



Zinc is an important nutrient for fertility because a zinc deficiency can cause chromosome changes and lead to infertility and miscarriage. 


 

Supplements to Support Weight Loss

March 1, 2019

You have been working on your nutrition and exercise routine but have you been wondering if there is anything else you can do to support your weight loss goals? 


There are a few vitamins and supplements I recommend to help support your health and weight loss goals but none are a magic pill. 


Nutrition and exercise are always the most important in weight loss but these vitamins can help support your efforts. 



B vitamins

The primary functions of B Vitamins are to aid the body in metabolizin...


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How to Feel Better When You Are Feeling Sick

January 10, 2019
Ah, it’s that time of year where everyone is sneezing and coughing and trying to get you sick! 
 
 
But not you! 
 
 
You are trying to stay healthy and keep that immune system up! 
 
 
 
A couple of weeks ago I sent you an email on how to keep up your immunity, (if you missed it you can read it HERE) to keep you from getting sick. 
 
 
 
 
But if you happen to be feeling under the weather here are some of my suggestions on how to get better asap! 
 
 
 

Get plenty of rest, the body needs rest to build streng...

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Supplements to Boost Immunity

January 9, 2019

During this time of year, when the weather gets colder (and then warmer and then colder) is it prime time to catch a cold. 
 
 
 
Everyone is sniffling and sneezing around you and all I want to do is tell everyone to keep their germs away from me! 
 
 
 
But instead of wanting to spray everyone around you with lysol it’s best to start building up your own immunity. 
 
 
 
The best way to prevent the common cold is to support your immunity. Here are some of the top supplements to start taking now to hel...

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Supplements to Help Recover From the Holiday Season

January 3, 2019



I’m not sure about you, but I am grateful to have had a great holiday and New Year but also happy to get back to a normal schedule again. 


I love all of the holiday parties and spending time with my family and fun but it can definitely make me feel a little run down over time. 


If you are feeling like me and looking to recover from the holidays here are some supplements that can help you. 


Sleep & Stress


Between holiday crowds, the increasing number of commitments and the impending vi...


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Surviving the Stress of the Holiday Season

December 27, 2018


Spending time with family, shopping to get everyone presents, eating out and sleeping less are all things that can lead to extra stress over the holiday season.
For some people the holidays can cause added stress to your life and affect your well-being. Here are some simple tips to help you manage stress over the holiday season. 

Stress cannot only cause havoc on your life, but also your body. Stress can be a reason that you are not losing weight and have many other negative side effects. Tr...


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Relief from PMS

November 28, 2018

It must be that time…



I’m not sure about you, but I can not stand when you act a little cranky and someone automatically blames it on being that time of the month, you know what I mean girl? 




Did you know that you don’t need to suffer from PMS systems? 




Here are some of my suggestions to help reduce PMS systems so you don’t have to punch the next person who accuses you of having your period the next time you act a little cranky! 



• Practice good sleep habits; get between 8-9 hours of sl...


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Supplements for Breast Health

October 25, 2018



October is known as Breast Cancer Awareness month but I choose to look at it as a time to educate on proper breast health. 



As important as proper nutrition is for good for breast health you can read about my nutrition recommendation here.


I believe supplementation is just as important. 




Here are some of my top recommendations for Supplements that Support Breast Health 


Vitamin D our body makes Vitamin D from the sun and some foods like fatty fish, eggs, and walnuts. However, if you live in...


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Detox Your Home

October 14, 2018





If you have been working hard on making better lifestyle changes in your life with diet and exercise you may be missing out on making healthier changes to your home. 



Did you know the environment in which we live in is just as important to our health and wellbeing as the food and lifestyle we lead?




Here are some of my tips on how to detox your home to live a healthier life! 




DITCH: Shoes in your home




SWITCH: Make your home a no shoe zone!  



Think about it, you walk around all day ...


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Fall into Great Skin!

October 14, 2018




With the changing of the seasons, your skin care regime should also reflect some changes too. 


Cooler weather in fall means less humidity in the air and less moisture for you skin. 




The time of year is also a great time to focus on repairing the damage your skin has been exposed to all summer long. 




Here are my top suggestions for Fall Perfect Skin! 




Clean the slate. After months of constant sun exposures during the summer our skin can take little bit of a beating. 


Sun exposure, hormon...


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