Tips, ingredients, and recipes

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Fertility

Adriana Urbina Is an In The Know cooking contributor. Follow her on Instagram Visit her website Learn more.

You can get your desired results by contacting us. pregnantYou should start to focus on your health at least three years before you begin trying. You can improve your chances of having a baby by taking care of your own health. It may take longer to prepare your body for a pregnancy. baby If you have any medical conditions that could impact your ability to use a pregnancy.

You should always visit your doctor for a thorough check-up. Talk about any pre-existing conditions, any medications you’re taking and any previous pregnancy complications you may have had. They will talk you through the safest choices for your specific circumstances, and chances are they’ll advise you to start taking a multivitamin supplement with folic acid It.

When it comes to increasing your chances of getting pregnant, nutrition plays an important role. Surprisingly, you’re more likely to have health problems during pregnancy if you’re either overweight or underweight. These possible health issues include preterm birth, diabetes, high cholesterol, and congenital disabilities. Your provider can discuss this with you so that they can provide advice.

Start by eating whole, nutritious foods in their natural state. Also, make sure to eat lots of healthy fats, and foods rich in folic acid. Also, don’t forget to hydrate at least with three liters of water per day, exercise or walk 30 minutes per day to reduce your cortisol levels and try to reduce your intake of both alcohol and caffeine. The journey to getting pregnant can get a little overwhelming, so I’m leaving you with a sample menu that can help optimize your diet for fertility. It’s always important to start any major journey with small, consistent and achievable goals — so why not start with what you eat day-to-day?

How to highlight foods and ingredients in your diet

Organic grass-fed proteins 

Healthy fats 

Folic acid-rich foods: 

  • Dark leafy vegetables such as turnip greens and spinach, romaine lettuces, asparagus, Brussels sprouts and broccoli are all good options.

  • Beans

  • Peanuts

  • Sunflower seeds

  • Fresh fruit, fruit juice

  • Whole grains

  • Liver

  • Seafood

A High-Protein Breakfast: Blueberry Pancakes 

Makes 6-8 pancakes 

Credit: Adriana Urbina

Credit: Adriana Urbina

Ingredients:

Instructions:

1. Blend the oats with banana, eggs, eggs whites, flaxseeds, flaxseeds, cinnamon, and chia seeds in a blender. Add an additional tablespoon of oats if you find the mixture still too liquidy. You want the final mixture to be thick. 
2. Place the olive oil in a small saucepan and heat it. Make six small pancakes by pouring the mixture in the hot pan. 
3. Cook on one side until the tops start to bubble, flip over carefully and cook for an extra 30 to 60 seconds — don’t let them dry out! 
4. Set the cooked pancakes aside on a plate. Place the blueberries in a saucepan with 1 teaspoon of water. Cook until the blueberries are soft. Turn off the heat 
5. Add a tablespoon of Greek yogurt to the pancakes and then top it with the berries, maple syrup, and a drizzle of honey.

Mid-Morning Snacks: Green Smoothie 

If you’re hungry before lunchtime, opt for a smoothie, which is packed with healthy fats, greens and energizing superfoods!

Ingredients: 

  • ½ organic avocado

  • ½ cup organic coconut milk (try to get one without guar gum!)

  • ½ banana

  • 1 teaspoon local raw honey

  • ½ cup of mixed organic berries

  • ½ cup of coconut water

  • 1 tablespoon spirulina porridge

  • ½ cup of cooked beets

Instructions: 

  1. Blend ingredients in a blender until smooth.

  2. Take it out and pour into a glass.

Stuffed sweet potatoes are a nutritious lunch option 

This recipe It might sound odd, but it’s addictive. Complex carbs, omega-rich salmon, plus nutritious yogurt and veggies make for a balanced meal that won’t weigh you down.

Ingredients: 

Instructions: 

1. Preheat oven to 400°F 
2. Salmon should be coated with avocado oil and salt.
3. Coat sweet potato in olive oil.
4. Place the salmon tray into the oven for 15-18 min.
5. Remove the salmon from the oven and replace it with the sweet potato. You can cook it for 45 minutes. Flip it halfway through.
6. Once the salmon has cooled, combine all other ingredients (olives capers, Greek Yogurt) and then add it to the bowl. 
7. Enjoy salmon salad on baked sweet potatoes!

Mid-afternoon Snack 

  • Medjool dates with 1 tablespoon peanut butter and flaky sea salt

  • Berries with chia seeds sprinkled on top

  • Almond butter with organic apples

  • High-protein yogurt containing walnuts and other seeds

Delicious Dinner: Protein & Root Veggies 

Ingredients: 

  • Your preferred protein — animal- or vegetable-based both work!

  • 1 cup seasonal root veggies (I like the skin!

  • 1 cup chopped and halved Brussels sprouts

  • 3 tablespoons of ghee/organic butter

  • Salt to your taste

Instructions: 

1. Preheat oven to 400°F 
2. In a cast iron skillet or stainless-steel one, heat 2 tablespoons butter or Ghee.
3. Salt Brussels sprouts and root vegetable generously. Then, heat in the skillet until brown on both sides 
4. Put vegetables in oven and bake for 20-25 minutes. Flip halfway through. 
5. In a second cast-iron or stainless-steel pan heat 1 tablespoon butter or ghee. Once the skillet is heated, add your protein of choice.
6. Season with salt, then sear each side to brown. 
7. Allow to sit for 5 minutes before serving all together

Evening Snack: Liver Pate 

Liver pate can be extremely nutritious. Try it paired with raw or fermented veggies for a late-night snack that’s easy to digest but still satisfying.

Ingredients: 

  • 1 lb pasture-raised chicken liver and 1 lb grass-fed calf heart

  • ½ cup of raw milk cream (or grass-fed cream)

  • 1 medium onion

  • 3 tablespoons fresh Italian herbs (rosemary and thyme)

  • 1 cup chopped mushrooms

  • 2 teaspoons sea salt

  • 2 tablespoons apple vinegar

  • ¼ cup of ghee

  • 3 cloves of crushed garlic

Instructions:

1. In a skillet of cast iron or stainless steel, heat duck fat. 
2. To the pan, add garlic and onions 
3. Once the onion becomes translucent, add the liver, mushrooms, salt, and herbs. 
4. Transfer everything to a blender. Pour vinegar and milk into the pan to remove the glaze.
5. Pulse until a paste forms 
6. Keep it in the fridge or freezer until you’re ready to use.
7. Serve with cucumbers or sauerkraut and your preferred vegetables

The post Eating for fertility: tips, ingredients, recipes and more This article was first published on In The Know.

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