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Fertility Nutrition

Fertility Diet Tip – 5 Ways to Eat More Fresh Fruits and Veggies Daily

Elizabeth Willett - M.A., Certified Herbalist
July 22, 2021
Reviewed by Christine Traxler, MD

Would you like to know the single most important aspect of the Fertility Diet? It is to eat more fruits and vegetables! Almost 2/3rds of your plate at each meal should be filled with fruits and vegetables. Are you thinking this is impossible? I thought that too until I experienced my own personal food revolution when I decided one afternoon to start gardening. I didn’t read any books or refer to any do-it-yourself internet guides; I just started digging and stuck seeds in the dirt. I thought, “what grows will grow.” I watched sprouts raise from the ground, stalks, stems and leaves grow, flowers open and tiny fruits blossom into vegetables and fruits. I then had to learn how to use and preserve this bounty. This is when my cooking had to get creative.

I had to, in the words of Chef Bobby Flay, “Go vegetable heavy. Reverse the psychology of your [my] plate by making meat the side dish and vegetables the main course.” I didn’t want a thing to go to waste! This concern forced me to eat at least two servings of vegetables with each meal.

The Fertility Diet guidelines suggest eating at least nine servings of organic fruits and vegetables each day – six servings of vegetables and three servings of fruits.

Did you know that one serving equals 1 cup of raw leafy greens and ½ cup of raw or cooked everything else? Have you taken the time to measure one serving and pour it on a plate? If you haven’t, try it! I think you’ll realize how little 1 cup of salad greens, or ½ cup of green beans really is. This visual will also help you see how easy it could be to get two to three servings in one meal alone… especially if you get a little creative.

I regularly make large colorful salads and I suggest you do this daily too, but first let me share with you a few easy, creative ways I have found to include more fruits and vegetable in my diet (and my family’s diet).

1. Drink Your Fruits & Veggies

Fertility Smoothies – Fertility smoothies are an easy way to boost nutrient stores for fertility health every day. They are also a great way to hide fruits and vegetables. Consider The 10 Day Fertility Smoothie Challenge or the Fertility Smoothies: Elixirs for Optimal Fertility eBook for lots of tasty recipes. Here’s one more recipe that I recently started making my family, compliments of Martha Stewart, but with my own twist.

Green Ginger Peach Smoothie

Toss in a blender and blend until smooth. Enjoy!

PS… she suggests tossing in nuts. I don’t! I add a serving of hemp seeds instead (about 2 Tbsp, but each brand varies).

Juice – Fresh squeezed juices provide the body with easy to assimilate nutrients. They may take some prep time, but are well worth the effort. I encourage you to take time to read Hethir Rodriguez’s article One Fertility Tip You Probably Don’t Know About: Juicing to learn why juicing is so supportive of fertility health. Hethir shares her personal experiences and a how-to guide to help you get started.

2. Soups and Stews

Think about it… when have you ever had a soup or stew with just one ingredient? Rarely, right! Soups and stews are an easy way to include a variety of vegetables, even fruits. If you have not tried cold fruit soups, search for recipes on the internet and try them. Yum!

My go to stew – Ratatouille. It provides easy-to-use leftovers, that’s why it’s one of my staples. Ratatouille is a rustic vegetable stew that can be served warm and the leftovers are wonderful smeared between two pieces of bread as a sandwich, on pizza or crusty piece of bread, as a dip for fresh vegetables, in an omelet or tossed with pasta. Here is my favorite recipe (although there are many) by Sam Gittings from the cookbook Cooking from the Garden: Best Recipes from Kitchen Gardener.

Chunky Ratatouille

*If you don’t have fresh herbs, use ½ as much dried. So, a recipe that calls for 2 Tbsp. fresh herb would only require 1 Tbsp. dried herb.

Heat 4 Tbsp. of the olive oil in a large frying pan over medium-low heat. Add the onions and garlic, lower the heat and sauté, stirring frequently until the onions are translucent, about 5 minutes. Raise the heat to medium-low and add the eggplant. Cover the pan and cook for 15 minutes. Stir in the remaining 2 Tbsp. of olive oil and the peppers. Cook for 5 minutes and then toss in the squash. Cover and cook for 8 minutes more. Stir in tomatoes, salt and pepper. Turn the heat down and simmer for 15 minutes. Add the herbs and serve.

3. Make Your Own Marinara Sauce

There is simply no need to buy marinara or spaghetti sauce from a shelf again! Sorry to be so frank, but the recipe I am about to share will help you understand why. Plus, it makes enough to freeze for use later.

Ingredients:

Drizzle a small amount of extra virgin olive oil in a stock pot or Dutch oven (large, deep soup pot), toss everything except the butter in, bring to a boil and reduce heat to simmer for 30-45 minutes, pull out the bay leaf, and add the butter. Once butter has melted, scoop out large chunks of vegetables and tomatoes, puree in a blender (let them cool a bit before pureeing), stir back into the sauce and serve or freeze. I often double the batch so I can freeze more for later.

4. Think Dessert!

It’s easy to consider fruit for dessert, but veggies? This may be the most creative category of all. Psst, it’s okay to have dessert! I have seen and tried recipes for chocolate mousse and chocolate cake with avocado, and chocolate zucchini cake, many of us have also heard of carrot cake (go light on the cream cheese frosting), pumpkin pie, and I have even seen peanut butter cookie recipes made with garbanzo beans instead of flour. I’ll be honest, I am not good at baking, so I need to follow a recipe to a “t”. Search for recipes that sound good to you and go for it.

Carrot Apple Sauce
Puree cooked carrots and apples for a smooth, sweet veggie apple sauce.

The simple recipe:

Make fruit salads and top with a dollop of real fresh-whipped cream, or I really like this:

Fruit and Vegetable Salad
Ingredients:

In a large bowl, combine all ingredients, drizzle with a bit of vinaigrette. Taste and add more vinaigrette as needed just to coat the ingredients.

Vinaigrette:

Combine ingredients in a pint-sized mason jar with a lid, shake well to combine. Shake or stir just before serving at room temperature, or store covered in the refrigerator.

5. Add a Greens Powder to Almost Anything

Try adding superfood greens powders like FertiliGreens to your juices, smoothies, sauces, salad dressings, or even a shot of water if you find it hard to consume the recommended nine servings of fruits and vegetables daily. FertiliGreens is a combination of dried and powdered green leafy vegetables, sea vegetables, flax seed, tonic herbs, and fruits designed as a foundational product for men and women. It is a simple, cost effective way to supplement your diet with these foods. FertiliGreens provides minerals, vitamins, antioxidants, enzymes, chlorophyll, fiber and prebiotics to aid in digestion, and because these nutrients are entirely from foods FertiliGreens is easy to digest for the body to utilize quickly.

Start Today!

I have found that getting myself into the habit of creatively cooking and growing my own produce has helped me transform my plate and make consuming lots of fruits and vegetables each day a habit. Habits can be hard to break and this is one I won’t have to try to do! Find a way to make eating healthier a habit for you.

If you are interested, two of my go-to resources for unique, creative, easy recipes are…

  • Heidi Swanson of 101 Cookbooks – www.101cookbooks.com
  • The Art of Simple Food: Notes, Lessons, and Recipes from a Delicious Revolution by Alice Waters.

What are yours?

References

  • Top 10 Most Pinned Smoothie Recipes. (2013, March). Martha Stewart Living. Retrieved from: http://www.marthastewart.com/965191/green-ginger-peach-smoothie#Our%20Top%2010%20Most-Pinned%20Smoothie%20Recipes|/968757/our-top-10-most-pinned-smoothie-recipes/@center/997029/most-pinned|965191
  • Vegetable Quotes (n.d.) Retrieved from: http://www.brainyquote.com/quotes/keywords/vegetables.html#6Jw7lx6YkeozJHmg.99
  • Rodriguez, H. (n.d.). One Fertility Tip You Probably Don’t Know About: Juicing. Retrieved from: http://natural-fertility-info.com/one-fertility-tip-you-probably-dont-know-about.html
  • Rodriguez, H. (n.d.). Fertility Smoothies – A Fun and Delicious Way to Boost Your Fertility. Retrieved from: http://natural-fertility-info.com/fertility-smoothies.html

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About the Author

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Elizabeth Willett - M.A., Certified Herbalist

Elizabeth Willett is the Senior Herbalist and Lead Educator at NaturalFertilityInfo.com. She holds a BS in Mass Communications (2000) from Minnesota State University, and a Master of Arts degree (MA, 2010) in Holistic Health Studies with a specialization is herbalism from St. Catherine University in St. Paul, MN. Liz has written over 200 articles on women's fertility and brings a vast wealth of knowledge and expertise in holistic health and healing to Natural Fertility Info.com

5 Steps To Improve Your Fertility Naturally

  • Learn the 5 different areas to focus on for optimal fertility health
  • Learn how to support hormonal health with herbs and essential oils
  • Tips on transitioning to a whole food fertility diet.
  • Self-care therapies to support your reproductive health

@NaturalFertilityInfo

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☕Reproductive Support Tea contains herbs that support, tone, and nourish the female reproductive system while supporting hormone balance.

It’s a soothing and effective fertility tea that provides just the right mixture of beneficial fertility herbs designed to help:

1️⃣ Nourish the uterus*

2️⃣ Support fallopian tube health.*

3️⃣ Help maintain normal ovarian function.*

4️⃣ Encourage normal uterine health.*

5️⃣ Support hormonal balance.

Type ‘TEA’ in the comments below if you would like 10% off your first order or Reproductive Support Tea and I will DM you a discount link. 👇👇

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👇3 Ways To Naturally Support Ovulation 👇

Lack of ovulation is one of the most common causes of infertility.

BUT you can help support your body to regularly ovulate again when hormonal health is found.

Here are some steps you can take to support yourself….

1️⃣ Eat healthy fats like avocado, chia, flax, nuts & seeds

2️⃣ Eat an abundance of whole foods 🥦🍉🥗🍇

3️⃣ Increase circulation to the reproductive system through exercise, Self Fertility Massage and castor oil packs.

👇 To learn more on how to support your fertility naturally, type STEPS in the comments below to join my free mini-course - 5 Steps To Improve Your Fertility Naturally, where I go into detail on each of the steps you can take to support your fertility cycle. 👇

#ovulation #periodhealth #naturalfertility #fertilitytips #fertilitydiet

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Jan 30

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🌱 Ashwagandha is one of my favorite herbs for stress support while trying to conceive. 

It is easy to use and the calming effects can be felt pretty quickly after starting the herb. 

➡️ The hormonal support results take a bit longer, as with any hormone supportive herb, but is wonderful for both women and men who are experiencing high stress and hormone imbalances. 

Type ASH in the comments below and I will share which Ashwagandha I recommend and how to use it for fertility support. 👇👇

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Q: I have a 24 day cycle. What is this saying about my fertility?

A: Swipe left for our answer...

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⭐ 3 Benefits of Vitex for Fertility…

1️⃣ Regulates hormones: Vitex, also known as chasteberry, is known to regulate the production of hormones such as luteinizing hormone and prolactin, which can help to balance out estrogen and progesterone levels, promoting fertility.

2️⃣ Improves ovulation: Vitex can help to regulate the menstrual cycle and improve ovulation in women with irregular cycles or polycystic ovary syndrome (PCOS).

3️⃣ Decreases symptoms of PMS: Vitex can also help to reduce the severity of symptoms associated with premenstrual syndrome (PMS), such as cramps, breast tenderness, and mood swings, which can improve overall health and well-being.

Want to know which Vitex I recommend and how to use it? Type VITEX in the comments below 👇

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Jan 29

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🌱 Red raspberry leaf has been used by midwives for fertility for generations. Some of the most well known benefits of raspberry leaf for reproductive support include… 

1️⃣ Regulating menstrual cycles: Red raspberry leaf is believed to help balance hormones and regulate menstrual cycles, making it easier for women to conceive.

2️⃣ Strengthening the uterus: Red raspberry leaf is rich in vitamins and minerals, including iron and vitamin C, which are believed to help strengthen the uterus and prepare it for pregnancy.

3️⃣ Improving egg quality: Some studies suggest that red raspberry leaf may improve egg quality and increase the chances of conception.

4️⃣ Reducing morning sickness: Red raspberry leaf is also believed to help reduce the symptoms of morning sickness, which can be especially beneficial for women who are trying to conceive.

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Jan 29

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🧪 Xenohormones are chemicals that mimic the effects of hormones in the body. 

They can disrupt the endocrine system, which controls the production, transport, and function of hormones. 🚫

This can lead to a variety of health problems, including fertility issues. 

Examples of xenohormones include certain pesticides, plastics, and phthalates. 🕯️

Exposure to these chemicals can affect the production of hormones such as estrogen and testosterone, which play key roles in fertility. 

Xenohormones can also affect ovulation and implantation of a fertilized egg, leading to infertility. 

It would be best to avoid these chemicals as much as possible. 

👇👇To  learn more about which chemicals to avoid and which products are most important to replace type in ‘TOXIC’ in the comments below to get my guide to Creating a Healthy Home for Fertility Pregnancy & Family 👇👇

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Jan 28

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5 Steps you can take to help support your fertility naturally…. 👇

1️⃣ Cleanse and prepare the body for conception

2️⃣ Nourish the body with fertility supportive foods

3️⃣ Protect and remove any substances that are causing harm

4️⃣ Learn how to fertility chart and read your monthly cycle

5️⃣ Add lifestyle habits that help to support fertility health

🌼 To learn more on how to support your fertility naturally, type STEPS in the comments below to join my free mini-course - 5 Steps To Improve Your Fertility Naturally, where I go into detail on each of the 5 steps. 👇

#naturalfertility #fertilitytips #gettingpregnant #hormonehealth #hormonalhealth

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The body is always giving us feedback to what is happening inside. How regularly you go to the bathroom shares a lot about your digestive health.... as does a bloated belly or gas. Your period or monthly cycle can share a lot about your hormonal state. Your skin can share how your liver is doing. And so on. What have you learned from listening to your body?

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🕯️Chemicals in candles, such as paraffin and phthalates, can release volatile organic compounds (VOCs) when burned. 

Some research suggests that certain VOCs, such as phthalates, may disrupt hormone balance by mimicking estrogen and other hormones in the body. 🚫

It’s always a good idea to choose candles made from natural materials, such as beeswax or soy wax, which produce fewer VOCs. 🐝

naturalfertilityinfo

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Jan 27

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5 Steps you can take to help support your fertility naturally…. 👇

1️⃣ Cleanse and prepare the body for conception

2️⃣ Nourish the body with fertility supportive foods

3️⃣ Protect and remove any substances that are causing harm

4️⃣ Learn how to fertility chart and read your monthly cycle

5️⃣ Add lifestyle habits that help to support fertility health

🌼 To learn more on how to support your fertility naturally, type STEPS in the comments below to join my free mini-course - 5 Steps To Improve Your Fertility Naturally, where I go into detail on each of the 5 steps. 👇

#naturalfertility #fertilitytips #gettingpregnant #hormonehealth #hormonalhealth

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Jan 27

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Preparing for pregnancy is one of the best steps you can take for a healthy pregnancy and child. Here are some steps to help you get started…. 👇

1️⃣ Eat a diet high in fiber. More fruits and veggies

Fiber helps the body to get rid of excess hormones and fruits and veggies are packed with fiber. They also are very hydrating and have lots of nutrients. All are useful for someone with heavy cycles. 

2️⃣ Learn about your fertility cycle through tracking and charting

Fertility charting will help you to understand your current hormonal state, when or if you are ovulating and other information about your cycle that will help to bring clarity to your fertility path. 

3️⃣ Fertility Cleanse 1-2x per year

The first phase of the Fertility Cleanse is a great way to help support the liver in it’s natural ability to get rid of excess hormones. The second phase focuses on the uterus and helping the uterus to cleanse and increase circulation.

👇 To learn more about the Fertility Cleansing type CLEANSE in the comments below and I will send you my Guide To Fertility Cleansing. 👇 

#hormonehealth #hormonalhealth #periodhealth #naturalfertility #fertilitytips #fertilitydiet

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Jan 26

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💡It can be completely normal for your menstrual cycle to vary in length slightly from month to month! 

Ovulation may come a day before or a day later even in normal some cycles. 

We actually expect to see natural variations between menstrual cycles. 

Early ovulation can be concerning, however, when/if it consistently happens. 

➡️ If you would like to learn what you can do to help balance a short follicular phase type EARLY in the comments below and I will send you a link to my guide….👇👇

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Jan 26

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Are you experiencing fibroids? 👇 Type FIBROID in the comments below and I will send you a link to my natural guide. 🌱

#fibroid #fibroids #naturalfertility #fibroidfertility #fibroiddiet

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Intimacy may not be something at the top of your mind with everything else you are doing to TTC. But connection with your partner and you feeling.... good is important. Here are some natural ways to support libido if the stress of baby making has made things tense in the bedroom.

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Jan 25

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When in doubt get it checked out. 

One of the most common reasons I suggest women to see their doctors is when they are experiencing  a heavy period that doesn’t stop after 5-7 days and has heavy flow. 

There are many different reasons this could be happening, but we first want to make sure it isn’t something that requires medical assistance before going on to healthy lifestyle support.

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Jan 25

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Ovarian cysts are more common than you think, and there are ways you can support your body naturally. Type CYSTS in the comments below and I will send you the natural steps you can take to support your self.

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Jan 24

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🌱 One of my favorite ways to support fertility and hormone health is through herbs. 

Over the past 20+ years that I have been an herbalist I have seen what herbs can do to help turn someone’s health around. 

When it comes to fertility there are a lot of different herbs that you can use. But they all have different actions. There is no one herb that fits all for fertility. 

That is one of the reasons I make herbal blends & formulas. 

Three of my favorite herbs are vitex, maca and shatavari, but they each have different effects on the body. 

So the key to success with fertility herbs is to first figure out what is going on in your body and then you can pick the right herbal formula for you. 

You can do this by charting your fertility (I have a lot of posts about fertility charting on my feed as well as my website) and also paying attention to your period. 🩸

To learn more about my herbal formulas for fertility support type HERBS in the comments below and I’ll share a link to my formulas 👇👇

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Jan 24

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👇READ THIS if you have a regular period but still haven’t gotten pregnant…. 

The answer is YES. The menstruation phase of a monthly fertility cycle is only one stage of the cycle. 

There are many other times of the month that are even more important like: 

🌸 Follicular phase: When the lining is growing and follicles are maturing

🌸 Ovulation: When the egg is released

🌸 Implantation: When the fertilized egg implants

🌸 Luteal phase: The time period between ovulation and the next cycle needs to be long enough for implantation to occur. 

Wondering how to start supporting your fertility naturally? 

👇 To learn more on how to support your fertility naturally, type STEPS in the comments below to join my free mini-course - 5 Steps To Improve Your Fertility Naturally, where I go into detail on each of the steps you can take to support your fertility cycle. 👇

#periods #periodhealth #naturalfertility #fertilitytips #fertilitydiet

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Jan 23

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Endometriosis can impact fertility and having a healthy pregnancy. 

Preparing ahead of time and taking the steps can make a big difference. 

Type ENDO in the comments below if you would like my natural guide to supporting your fertility regardless of having endometriosis....💛👇
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