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ovulation week

What To Eat During Ovulation Week

By | Blog, Fertility and Menstrual Health, Hormone Balance Basics | No Comments
You’re trying to conceive and ovulation week is approaching… fast!

 

Right now, it makes sense to stack the odds in your favor for a successful pregnancy. One crucial area to address is what foods you include in your 3 daily meals.

 

Your meals influence your fertility because your body relies on the nutrients from food to create the ideal internal conditions for a healthy pregnancy.

 

So what are the best foods to eat during ovulation week to increase chances of conception (and support general hormone balance)?

 

Here’s our ultimate guide to the nutrients and foods your body needs to be in peak form for ovulation.

 

Key Fertility Nutrients

 

B Vitamins assist with the egg release during ovulation and implantation. They also help your body metabolize and eliminate the high amounts of estrogen you produce. This makes room for the perfect progesterone balance that you need to maintain a pregnancy. B Vitamins also have the added bonus of boosting your mood!

 

Get It From Food- The best ovulation foods that are high in B Vitamins are egg yolks, dark leafy greens, legumes, whole grains, and seeds such as sunflower, hemp and sesame. Make sure to soak or sprout them before cooking so they’re easier to digest.

 

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Boost Your Fertility & Eat To Become Fertile

By | Blog, Fertility and Menstrual Health | No Comments

Need To Boost Your Fertility?

 

If you’re trying to conceive, you know that fertility nutrition, meaning a nutrient-dense diet, is essential. However, did you know that you can supercharge your fertility if you customize your nutrition for the phases of your menstrual cycle? We call this method Eating For Your Cycle.

 

You can use this method to:

 

  1. Balance your hormones to prepare for conception
  2. Increase your chances of conception during ovulation
  3. Prevent miscarriage once you’ve conceived
  4. Increase the success of IVF treatments
  5. Heal PCOS, fibroids or endometriosis in order to conceive

 

The success of Eating For Your Cycle is based on these 3 facts:

 

Hormones Influence Fertility. You are perfectly fertile when your hormones are balanced. The natural surge of estrogen at ovulation creates healthy cervical fluid to help the sperm survive. Optimal progesterone levels help to maintain your pregnancy. And balanced hormones encourage regular ovulation with your healthiest eggs.

 

Nutrition Influences Hormones. Many hormones are built from and supported by different foods. This is the basis of fertility nutrition. You need to provide your body with the right amount of good quality food so it can keep you healthy and fertile!

 

The Menstrual Cycle Influences Hormones. Because hormone levels rise and fall naturally throughout the 4 phases of your cycle, we can assist the body by being aware of our cycle and support the dominant hormones in each of the phases.

 

This is a ‘crash course’ on how to use Eating For Your Cycle to improve fertility right away.

 

How To Eat To Become Fertile

 

Each phase of the menstrual cycle has its own unique requirements to build, balance, and detox hormones. You can include specific foods in each phase to improve fertility and boost your chances of conception.

 

The Menstrual Phase (your period)

An optimal period equals optimal health and fertility! The best foods to eat are ones that expel old blood, prevent ‘uterine stagnation’ and prepare your womb for your baby.

 

Blood-building soups, hearty, warming stews and home-made herbal teas are the best foods to eat. They prevent painful cramping, heavy flow and clotting. Try my nutrient-dense Miso Mushroom ‘Moon Stew’, which you can make ahead to limit cooking during your period.

 

The Follicular Phase (pre-ovulation)

After your period is finished the focus is on replenishing our blood. We do this with eye-catching, antioxidant-rich smoothie bowls, and fresh, vibrant salads!

 

I recommend that you eat more healthy fats like avocado and wild salmon. These foods reduce inflammation, which is important for healing endometriosis and PCOS. Make my Fennel Salad with Apple and Curried Chicken, the fat comes from a good-quality extra virgin olive oil.

 

fennel salad

The Ovulatory Phase

Did you know that superfoods can increase your chances of conception? For example, you can pine pollen to increase your sex drive or schizandra to increase vaginal lubrication, which is essential for the sperm’s survival. The best, easiest way to include superfoods in your diet is with a smoothie.

 

Would you like a recipe designed specifically to nourish your body with whole foods during the ovulatory phase?

Download our Ovulation Smoothie Protocol!

Get It Here!

 

The Luteal Phase (Premenstrual)

To improve chances of conception, use food to keep progesterone levels high. This will tide you over until the new placenta begins to produce its own hormones.

 

Eggs and yams are fantastic for building progesterone, so why not make my Baked Sweet Potato with Breakfast Scramble? It’s a great hormone-balancing option for a weekend breakfast, lunch or dinner!

 

natural progesterone

Conclusion

 

It’s well-known that you can boost your fertility with proper nutrition. However, you can increase the effects of the good food you eat by eating for the 4 phases of your cycle. In fact, we have seen many women use this technique to efficiently balance their hormones, increase their fertility and conceive healthy babies! Please reach out to us here if you need more support.

 

If you want to try out the basics of this method (and learn more from us about nutrition for fertility), download our Conception Protocol here.

 

Get It Here!

 

Other Fertility Blog Posts

 

If you liked this article, read more about our method to increase fertility naturally!

 

Can Fertility Yoga Help You Conceive Naturally?

Optimize Male Fertility- The Ultimate Guide

Shatavari For Fertility- an Ancient Ayurvedic Power

 

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fertility nutrition

cauliflower pizza crust

Hormone Balancing Pizza with Cauliflower Pizza Crust

By | Blog, Hormone Balancing Recipes, Main Dishes | No Comments

Cauliflower Pizza Crust

 

Forgo pizza dough for a crust made with cauliflower!

 

Necessity is indeed the mother of invention. In fact, cauliflower is ‘trending’ right now because of popular gluten-free or low carb diets like the keto diet. Foodies need to get creative so that they can enjoy their favorite dishes and simultaneously adhere to the dietary restrictions. The results are astounding!

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chocolate

Balance Your Hormones with Easy Homemade Chocolate

By | Blog, Desserts | No Comments

Can you eat chocolate and balance your hormones at the same time?

 

The answer is yes! You can easily make healthy chocolate at home. It’s actually faster than running to the store to buy your favorite chocolaty treat.

 

So how exactly does chocolate help with hormone balance?

 

When chocolate is in its pure form, it acts as a delivery system for herbal medicine.

 

Cacao dilates your blood vessels and acts as a mild stimulant, which makes your heart circulate your blood faster. These properties make chocolate the perfect way to drive herbal medicine into the body. In addition, the flavor of chocolate can mask or synergize with the flavor of herbs that don’t taste particularly good on their own, such as schizandra or medicinal mushroom powders.

 

Herbs & Chocolate

 

I love to add the following powdered herbs to my chocolate. These are my favorites.

 

Schizandra is a vitality herb that promotes abundant energy, a sharp mind and calmness that’s invaluable in our modern world. However, many people don’t like the strong taste! It contains 5 flavors: bitter, salty, sour, sweet and pungent.

 

The thing is, you need to taste schizandra rather than take in a capsule. The flavor activates the channels and meridians in your body, and that’s how you get the benefits of this unique superfood! Thankfully, chocolate synergizes beautifully with the flavors of schizandra. Learn more about how to work with these superfoods in my Elixir Crafting course here.

 

Shatavari is an ayurvedic herb from the asparagus family. In this traditional medicinal system, it’s regarded as a prime women’s health tonic. Shatavari acts on the hypothalamus and helps decrease stress hormones. It also contains steroidal saponins, a class of natural plant hormones that help to regulate the menstrual cycle.

 

This herb is fat-soluble, which is why traditionally it’s prepared by decocting the herb in cow’s milk and mixing it with ghee or sugar. Hmmm, sounds like some of the common ingredients in chocolate!

 

Damiana prevents testosterone from converting to estrogen. This helps keep your libido up! Damiana also calms the nerves and uplifts those who have had an exhausting day.

 

It is also what I like to call an ‘on-demand aphrodisiac’ because it primes your hormones and directs oxygen to the genitals. It helps bring you out of your head and into your body… you relax and are ready to experience more pleasure. Damiana has a very herbaceous flavor that is masked by the strong flavor of cacao.

 

Maca root balances hormones and increases energy and libido. This is great for adrenal fatigue recovery because it helps support the HPA axis.

 

chocolate

 

Indulge in the pleasure of making (and eating!) your own chocolate. I want to share my favorite homemade chocolate recipe with you. Please let me know if you make it by posting a photo to Instagram and tagging @naturalhormonehealing.

 

Cherry Rose Chocolate

Yield: 8

Cherry Rose Chocolate

Ingredients

  • 1/2 cup cacao butter
  • 1/2 cup cacao powder
  • 1 Tbsp rose hydrosol
  • 1/2 tsp vanilla extract
  • 1 pinch sea salt
  • 1/4 cup honey or maple syrup
  • 1/2 cup dried cherries
    Optional
  • 2 Tbsp lucuma powder

Instructions

  • In a double boiler, melt the cacao butter.
  • Once melted, stir in the cacao powder and whisk until fully combined.
  • Stir in the rose hydrosol, vanilla and optional lucuma powder.
  • Stir in the honey until well combined.
  • Fold in the cherries and pour into molds or onto a pan lined with plastic wrap. Let set in the refrigerator and enjoy when hardened.
http://naturalhormonehealing.com/hormone-balance-chocolate/

chocolate

Can Fertility Yoga Help You Conceive Naturally?

By | Blog, Fertility and Menstrual Health | No Comments

 

If you’re on a fertility journey, it can be overwhelming to decide where to sink your time (and your money) to improve your chances of conception. When you decide to go beyond your doctor’s advice and take your health into your own hands, this number of options seems to balloon even bigger.

 

We’re hoping this post will help you make an informed decision about one option: fertility yoga. 

 

If you’ve ever wondered if yoga has an impact on your chances of conception, this interview delivers the goods so you can determine if it’s for you.

 

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cravings

Snack To Satisfy Cravings & Heal Burn Out

By | Adrenal Fatigue, Blog, Snacks | No Comments

Snack Attack Sabotage

You have a hormone imbalance (you suspect it’s adrenal fatigue) and lately your eating habits have been horrible due to a lack of energy and your busy lifestyle.

 

The one thing you fall for time and time again is unhealthy snacks. Cravings for sweet or salty and crunchy hit you and can’t concentrate on the task at hand unless you do something about it. Sometimes you ruin your appetite and snack right through dinner because you went for the treats as soon as you got home from work.

 

Unfortunately, if you don’t get a handle on your cravings you sabotage more than just your appetite and weight loss efforts. Impulsive snacking is disruptive to your hormones, and will keep you from healing your adrenal fatigue and feeling like yourself again.

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day in the life

A Day In The Life: Essential Adrenal Healing Routines

By | Adrenal Fatigue, Blog | No Comments

Today I am going to share what it takes to heal adrenal fatigue by taking you through a day in my life! 

 

But firstly…

 

What is Adrenal Fatigue?

 

Adrenal fatigue is the result of continuous stress and elevated cortisol levels (your stress hormone).

Prolonged or acute stress causes cortisol production to continuously increase and eventually become lower than normal leading to severely low energy. This dysregulation is how the body copes with ongoing stress in order to meet the demands you set for it.

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adrenal fatigue weight loss

The Ultimate Adrenal Fatigue Weight Loss Guide

By | Adrenal Fatigue, Blog | No Comments

When you have adrenal fatigue, the simple logic of ‘eat less, exercise more’ doesn’t apply anymore.

 

Have you tried to restrict your fat or carb intake, or reduce your portion size? In fact, many of my clients find that the less they eat the more weight they gain, especially around the middle. This is frustrating but all too common!

 

To make matters worse, exercise is no longer invigorating. When you’re burnt out it can take days to recover from a hard workout. Try and burn calories with a sweaty spin session or an intense reformer Pilates class and you feel like you need to go to bed ASAP!

 

Nutrition and exercise are the two main pillars of physical health. However, when we have symptoms like low energy, brain fog, and stubborn weight we need to switch up our approach.

 

In this article, we will show you why what you’re doing isn’t working (and what to do instead). We’ll also give you a PDF to help you walk through the new approach for nutrition and exercise when you’re healing adrenal fatigue. Read More

How the Pill Really Works: Hormonal Birth Control, Your Cycle & Your Body

By | Blog, Fertility and Menstrual Health, Hormone Balance Basics | No Comments

An Interview with Holly Grigg-Spall

Madeline interviews Holly Grigg-Spall, the author of the bestselling book Sweetening the Pill: Or How We Got Hooked On Hormonal Birth Control.

In this interview, you’ll get the up-to-the-minute truth on the ranging effects of hormonal birth control and how properly educating yourself about your female body (and your menstrual cycle) is the best thing you can do before you decide how to address any of your health symptoms. Read More

types of stress

7 Unexpected Types Of Stress That Keep You Fatigued

By | Adrenal Fatigue, Blog | No Comments

Here’s the scenario: you’re tired, gaining weight (you see it around your middle), you’ve developed a bad attitude towards your husband and you seem to have very little energy (or patience) to do anything about it.

 

You spend your weekends recovering and doing chores that you should have done during the week. But after work, all you can do is sit in front of the TV and Netflix with a glass of wine in hand to take the edge off.

 

You feel like the weight of your life is crushing you and there’s very little you can do about it.

 

Wow, that’s no way to live! However, this is a story that’s so common for many women. And if you’ve been feeling like this for some time, you may have adrenal fatigue. Read More