Three Foundations Of Reproductive Health
Many of my clients are looking to embark on the journey that is parenthood, and they often ask me how they can support their fertility through nutrition. I begin by looking at three foundational pieces of their health:
- Blood Sugar Balance
- This is applicable to both men and women. If you find yourself snacking every couple of hours, this could be a sign that your blood sugar needs to be optimized. When the body is not effectively using up stored fuel and relies on quick energy sources, such as sugary beverages, bready carbs and sweets, the body will have trouble regulating its reproductive hormones.
- Hormone Balance
- Menstrual issues such as excessively painful or unpredictable periods make it difficult to conceive. For men, excessive estrogen in the body is related to poor sperm quality.
- Load Up On Antioxidants
- Antioxidants are key to protecting the integrity of your cells, and promoting healthy reproductive cells.
- These recipes capture many of the fertility-boosting, sexy nutrients shared in my previous blog post covering this topic
Breakfast - Sexy Green Smoothie
This is a nourishing recipe that provides essential fatty acids, collagen, folate and vitamin C
- ½ cup organic kale
- ½ cup organic spinach
- 1 kiwi
- ½ organic avocado
- 2 tsp walnut oil
- ¼ tsp organic gelatinized maca powder
- 1 scoop Total Body Collagen Unflavoured
- 1 cup unsweetened almond milk or coconut milk
- 1 cup filtered water (you can add ½ cup more or less depending on your preference)
- Blend for 1.5 min in a high speed blender until creamy smooth.
- Maca: a nourishing and balancing adaptogenic root that has shown to support hormone health in both men and women
- Walnut: a source of plant-based omega 3 that provides building blocks for healthy hormone, cells and brain
Lunch - Hormone Balancing Salmon w/ Broccoli & Alfalfa
This makes a quick lunch that contains hormone balancing sulfur, quality protein and good fats that are important for hormone health and cellular repair.
- 1.5 lb wild caught ocean-wise salmon
- 2 tbsp coconut oil
- 1 tsp white wine (optional)
- 1 tsp pink Himalyanian salt, divided
- 3 cloves fresh garlic, minced
- 1 onion, thinly sliced
- 2 heads broccoli
- 1 box organic alfalfa sprouts
- Preheat oven to 425 degrees and line a baking sheet with a baking mat or use a glass baking pan (this will help you avoid contact with aluminum from cooking foil)
- Using clean hands, rub the fish with coconut oil, wine, ½ tsp salt and garlic
- Bake for about 20 minutes, or until fork tender
- While the fish is baking, sauté the onions for about 2 minutes on medium heat until aromatic. Add broccoli and sauté for another 10 min. Add a splash of water to prevent sticking
- Serve with fresh alfalfa sprouts
- Alfafa: Alfalfa sprouts is a nutrient-dense superfood that contains vitamin A, B, C, E, K and minerals such calcium, potassium, and zinc, which are all nutrients to support a healthy reproductive system
- Broccoli: Broccoli is rich in folate and potassium. It also contains sulforaphane, which protects the body from prostate cancer
Dinner - Nourishing Chicken Shiitake & Astragalus Stew
This make-ahead dinner recipe contains traditional chinese medicinal herbs that help boost antioxidant levels, support thyroid health and promote blood sugar balance.
- 4 organic chicken thighs (bone in and skin on)
- 1 onion, thinly sliced
- 3 cloves garlic, diced
- 1 small slice of ginger, diced
- 2 tbsp organic olive oil
- 5 pieces dried organic astragalus
- ⅛ cup goji berries
- 1 lb fresh shiitake mushrooms
- 4 pieces celery, diced
- 1 jumbo carrot, diced
- 1 tsp pink Himalyan salt
- Filtered water
- Add olive oil to a large soup pot
- Sauté the chicken with garlic, onion, astragalus and ginger in a soup pot for 2 min on medium heat until the herbs smell aromatic
- Submerge the chicken in filtered water, add salt and bring to a boil
- Simmer the chicken for 2 hours, then add shiitake, celery, carrots and goji berries to the pot
- Simmer for an additional 40 min. Turn off the heat and enjoy!
- Astragulas: protects DNA and selenium, which helps support your thyroid
- Shiitake: provides immune supporting benefits and B vitamins to support brain function
- Goji: enhances superoxide dismutase, a major antioxidant
Disclaimer: These recipes are for informational use only. Please seek medical advice if you are currently pregnant or undergoing fertility treatments.
Tahlia Sage is the founder of Tahlia Sage Wellness and a partner of Healing House Natural Wellness, and instructor at the Institute of Holistic Nutrition.
Her coaching practice helps clients achieve their wellness goals by embracing functional foods and healthy lifestyle changes. Tahlia’s own health challenges and weight issues prompted her to pursue an education in nutritional science and holistic nutrition. Tahlia empowers her clients to regain balance with easy, concrete steps.
Disclaimer: If you are pregnant or suffer from any illness, please seek advice from your healthcare provider regarding safe exercise practices. This article is for information purposes only.