Nutrition Lecture Notes-May 2012.
Need fats and protein, they are the building blocks for hormones and fertility-modern diet is very carbohydrates based.
Body needs to have 18% body fat for ovulation to occur.
Proteins balance blood sugar (and can affect stress and hormones)
Men also need essential fats and proteins, as amino acids.
EAT:
oily fish, salmon, tuna, mackerel and sardines (all small fish. Larger fish will contain more pollutants, hence warning to avoid too much tuna, because it has been found to contain high levels of mercury).
avocado
nuts and seeds
unrefined oils.
AVOID:
fatty meats
fried foods
full fat dairy
margarine and margarine products.
hydrogenated fats.
Hydrogenated fats are a big no-no, as they disrupt hormone balance. Use butter instead (mix butter with olive oil and put back into the fridge, and use as butter).
Proteins.
EAT:
lean meat and fish
nuts and seeds
tofu
pulses
beans
lentils
EGGS! Lots of!
AVOID:
fatty and processed meats (salamis, hams, etc.)
excess ANIMAL protein
fake meats (vegetarian chicken, etc.)
Buy organic dairy and meat.
Carbohydrates should always be wholegrain versions.
Antioxidants.
Counter the effects of cell ageing and protect the sperm.
Found in:
vitamins A,C and E
zinc and selenium
carotenoids and bioflavonoids (found in fruit and veg).
Eat more brightly coloured foods: red, orange, yellow. Eat dark berries, wholegrains and nuts and seeds.
Go for 5 different colours a day, not 5 A Day!
Minimise:
burnt food
smoked foods
alcohol
smoking
excess salt and sugar.
Alcohol depletes selenium and vitamin B and causes the risk of infertility (this can be counter-productive. A few glasses of wine a week can help with stress).
Caffeine causes low sperm count and motility, and will take longer to conceive (7/8 cups a day! 1 or 2 are acceptable).
Nutrients Required.
Vitamin A for implantation (dont take supplements as they can be harmful). Found in sweet potato, carrots, squash, red meat).
Vitamin B, synthesises sex hormones
Vitamin C, develops collagen membrane and protects it from DNA damage
Vit E-protects DNA and sperm (oily foods, nuts, seeds).
Zinc (THE fertility nutrient), important for hormone balance, egg development, fertilisation and implantation. Found in seeds, shellfish, meat, fish and ginger.
Selenium, protects against heavy metals and sperm formation.
Iron-carries oxygen to cells
Magnesium-good for blood sugar and sperm production
What To Eat.
1 portion of dark green leafy vegetables per day
1 portion (small handful) of nuts and seeds per day
5 different coloured fruit and veg per day
3 portions of oily fish per week (at least)
Protein every day, ideally something with each meal.
Stress.
Cortisol can affect implantation and causes a rise in blood sugar levels.
Important to get blood sugar levels balanced. Focus on low glycemic meals, which regulate blood sugar.
Avoid WHITE carbs, focus on complex carbohydrates.
Ways to regulate blood sugar levels:
Have your breakfast within one hour of getting up (cortisol is activated within the first 20 minutes of waking, so eating in this time will help keep it under control).
Have three meals a day and two snacks per day.
Have protein with each meal.
Avoid excess caffeine and stimulants.
Reduce white foods.
Eat cinnamon, which balances blood sugar (sprinkle it on your coffee in Starbucks, not the chocolate!)
Increase your vitamin B, wholegrains, magnesium, vit C, etc.
Stress reduction: yoga, walking, exercise, meditation, gym, etc.
Hormonal Balance:
Fats and proteins, antioxidants, etc.
Low GI complex carbs
Phytoestrogens (plant based tofu, pulses, veg, etc.)
Organic foods
Oily fish, nuts and seeds
Fruit and veg.
Dark berries
Avoid high GI carbs, caffeine, smoking, alcohol, saturated and hydrogenated fats.
(Avoid overly processed soya).
Liver
Need to make sure your liver is working properly. It helps break down hormones. Good foods for this are:
Cauliflower
Broccoli
Beetroot
Onions
Garlic
Lemon
Rocket
Watercress
Daylight-get at least 15-20 minutes of daylight on your face per day! Its also a stress reliever.
Suggested Daily Diet.
Breakfast: porridge with oat milk, 1 tsp ground almonds, mixed seeds and blueberries (buy frozen berries as well as frozen veg).
AM Snack: apple, almonds, pumpkin seeds.
Lunch: wholemeal tortilla with chicken, avocado and rocket.
PM Snack: babycorn and sugar snap peas with houmous
Dinner: grilled salmon, steamed broccoli, baked sweet potato and spinach with lemon and olive oil dressing.
Ciao bellas!
Need fats and protein, they are the building blocks for hormones and fertility-modern diet is very carbohydrates based.
Body needs to have 18% body fat for ovulation to occur.
Proteins balance blood sugar (and can affect stress and hormones)
Men also need essential fats and proteins, as amino acids.
EAT:
oily fish, salmon, tuna, mackerel and sardines (all small fish. Larger fish will contain more pollutants, hence warning to avoid too much tuna, because it has been found to contain high levels of mercury).
avocado
nuts and seeds
unrefined oils.
AVOID:
fatty meats
fried foods
full fat dairy
margarine and margarine products.
hydrogenated fats.
Hydrogenated fats are a big no-no, as they disrupt hormone balance. Use butter instead (mix butter with olive oil and put back into the fridge, and use as butter).
Proteins.
EAT:
lean meat and fish
nuts and seeds
tofu
pulses
beans
lentils
EGGS! Lots of!
AVOID:
fatty and processed meats (salamis, hams, etc.)
excess ANIMAL protein
fake meats (vegetarian chicken, etc.)
Buy organic dairy and meat.
Carbohydrates should always be wholegrain versions.
Antioxidants.
Counter the effects of cell ageing and protect the sperm.
Found in:
vitamins A,C and E
zinc and selenium
carotenoids and bioflavonoids (found in fruit and veg).
Eat more brightly coloured foods: red, orange, yellow. Eat dark berries, wholegrains and nuts and seeds.
Go for 5 different colours a day, not 5 A Day!
Minimise:
burnt food
smoked foods
alcohol
smoking
excess salt and sugar.
Alcohol depletes selenium and vitamin B and causes the risk of infertility (this can be counter-productive. A few glasses of wine a week can help with stress).
Caffeine causes low sperm count and motility, and will take longer to conceive (7/8 cups a day! 1 or 2 are acceptable).
Nutrients Required.
Vitamin A for implantation (dont take supplements as they can be harmful). Found in sweet potato, carrots, squash, red meat).
Vitamin B, synthesises sex hormones
Vitamin C, develops collagen membrane and protects it from DNA damage
Vit E-protects DNA and sperm (oily foods, nuts, seeds).
Zinc (THE fertility nutrient), important for hormone balance, egg development, fertilisation and implantation. Found in seeds, shellfish, meat, fish and ginger.
Selenium, protects against heavy metals and sperm formation.
Iron-carries oxygen to cells
Magnesium-good for blood sugar and sperm production
What To Eat.
1 portion of dark green leafy vegetables per day
1 portion (small handful) of nuts and seeds per day
5 different coloured fruit and veg per day
3 portions of oily fish per week (at least)
Protein every day, ideally something with each meal.
Stress.
Cortisol can affect implantation and causes a rise in blood sugar levels.
Important to get blood sugar levels balanced. Focus on low glycemic meals, which regulate blood sugar.
Avoid WHITE carbs, focus on complex carbohydrates.
Ways to regulate blood sugar levels:
Have your breakfast within one hour of getting up (cortisol is activated within the first 20 minutes of waking, so eating in this time will help keep it under control).
Have three meals a day and two snacks per day.
Have protein with each meal.
Avoid excess caffeine and stimulants.
Reduce white foods.
Eat cinnamon, which balances blood sugar (sprinkle it on your coffee in Starbucks, not the chocolate!)
Increase your vitamin B, wholegrains, magnesium, vit C, etc.
Stress reduction: yoga, walking, exercise, meditation, gym, etc.
Hormonal Balance:
Fats and proteins, antioxidants, etc.
Low GI complex carbs
Phytoestrogens (plant based tofu, pulses, veg, etc.)
Organic foods
Oily fish, nuts and seeds
Fruit and veg.
Dark berries
Avoid high GI carbs, caffeine, smoking, alcohol, saturated and hydrogenated fats.
(Avoid overly processed soya).
Liver
Need to make sure your liver is working properly. It helps break down hormones. Good foods for this are:
Cauliflower
Broccoli
Beetroot
Onions
Garlic
Lemon
Rocket
Watercress
Daylight-get at least 15-20 minutes of daylight on your face per day! Its also a stress reliever.
Suggested Daily Diet.
Breakfast: porridge with oat milk, 1 tsp ground almonds, mixed seeds and blueberries (buy frozen berries as well as frozen veg).
AM Snack: apple, almonds, pumpkin seeds.
Lunch: wholemeal tortilla with chicken, avocado and rocket.
PM Snack: babycorn and sugar snap peas with houmous
Dinner: grilled salmon, steamed broccoli, baked sweet potato and spinach with lemon and olive oil dressing.
Ciao bellas!
I wonder the same thing and asked my ND that question. Like almost everything boosts the immune system (and typically we all want that to prevent illness! So its so damn hard)
Even Vitamin C does
. I believe Royal Jelly does too and I just starting taking that a few weeks ago
. I dont know what to think anymore or if I even need to worry about it since I dont know if I have the immune problems/elevated NK cells. I would say go with your gut
. If you think you should leave it out for now then do that. 
I'm still so full of energy from my UK trip. I thought it was going to be a vacation w/some training & it turned out the be a pilgrimage & a life-changing experience for me! LOVED it! The history, the ancient sites, the energy, the ley lines, the fantastical legends tied to mysterious places... Ahhhh 
.
- one for each of you tonight (see how kind & thoughtful I am?) 
to you! YAY for 2 Dr's too - and don't worry about bloody u/s. I have to have one Day3 too - in a week or so... 
honey! I'm keeping everything crossed for you! 
I hope AF stays away bc you may have caught it anyway!!! 
That was a bit overwhelming (for a non-cook), so thanks for the quick and dirty meal plan at the end!
. There are only about 1400 manatees in the whole state (world?) & about 400 died. Also all of our giant/medium iguanas died, too. All bc of 3 weeks of coldish weather (50-60F). YES, let's do the house-switching thing, but I think I will prefer to come there in August next time 
email on its way today you mind reader 
), there are a number of girls who have tried and failed on their own, and are using donor eggs from Russia (100% success rate at the clinic so far!!!), or going to IVI Valencia, which has a special partnership with my clinic. I know a girl locally, 35 years old, who had a low amh, and had three goes at OE IVF and all BFN or mc. Anyway, she says, 'Phut' troops off to Valencia, and lo and behold, first go, up the duff with twins. She's since lost one, but is now 5 months preggers with the other and she says she feels no different to the baby than if it was her OE.
