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Delicious Recipes & Cookbook Resources Introduction Basic Dietary Food Guidelines including Foods to AvoidThere is clear, scientific evidence from volumes of studies that show that nutrition is foundational for fertility. There is much written on this site about this and I hope that my patients and readers will take the time to educate themselves for the sake of their family, as well as themselves. Changing your diet lifestyle to focus on whole foods can be daunting, but it doesn’t have to be boring, challenging and most important, temporary. This should become a way of life, just as eating processed foods was once the mainstay of your diet. The more you educate yourself and understand the importance of serving up whole foods filled with nutrients and wholesome fats to your body’s organs and cells so they can function optimally, the more motivated you will be come to provide delicious foods for yourself and your family. Our conventional medicine focuses on cures for diseases with almost no emphasis on prevention of diseases which is Much Cheaper not to mention avoids much suffering from so many diseases that just don’t have to be a part of our lives. We must take responsibility for our own health. It’s important to take a bit of time to think about what you will eat each day and when one has such a busy life of work and family it’s all the more important to make wholesome foods a priority for each day to off set the damage done from over work, not enough sleep, and day to day stresses. Therefore, a few minutes of planning for the next day is very important. When cooking at night, make enough to take with you for lunch the next day. Snacks that you can prepare ahead of time and have in a plastic container in the fridge ready to go the next morning are really handy dandy and can help you avoid the time crunch and urge to ‘grab anything, any fast food’ to assuage your hunger.Basic Dietary Food Guidelines: Many of you have asked what can you eat to provide the proper nutrition to support your efforts concerning fertility issues. It’s extremely important that you do your homework and read from these resources I’ve written out. If you understand WHY raw milk, coconut milk and oil and saturated fats are important and the politics involved in our society’s move away from them, you are much more likely to comply with a whole foods, fermented foods, organic, raw, good fats approach. Remember, organically grown food is many times higher in nutritional value than conventionally grown. Also remember that microwaving your food destroys the nutrients. A basic list of foods to include in your daily life style are:• All veggies – make sure there is plenty of variety – three colors of veges with each meal. Try to include veggies with your breakfast 3 – 4 mornings a week. Explore the wonderful world of fermented foods like Kim-che and sauerkraut. They have these organic at Wholefoods. Broccoli, Brussels Sprouts, Cauliflower, asparagus, parsnips, beets, squashes, zucchini, mushrooms, dark leafy greens, turnips, bok choy, etc.• All fruits – eating moderate amounts (one or two
cups/day) of fresh organic fruits/day – very important and
helps deal with our sweet cravings. • Sprouts, nuts, seeds, eggs – all good sources of protein, esp. for vegetarians • Drinking the Organic Raw Milk/Coconut Milk Shake will bring you enormous support to those hormones desperate to do their job and get you pregnant. Organic Pasteurized milk is a dead food, the same as conventional pasteurized milk and brings with it a host of health issues.. Organic Raw Dairy is the only dairy that will support your hormones, Pasteurized organic will not. Please read The Untold Story of Milk, Schmid to completely comprehend this history of how pasteurized milk became so prevalent. Raw Cheese, Raw Butter and Raw Cream are highly recommended. • Coconut Oil and Milk – please read the books I’ve listed here and begin to add these two products to your diet. It will benefit your hormones enormously, your skin, your hair, your memory… etc., etc. It’s a VERY important food group. Read Eat Fat, Loose Fat to really understand the various fats and to glean fantastic recipes using these two products. • Sprouted Bread – found in the fridge. Section of
whole foods. These are living, sprouted grain breads with No Flour
and they are delicious. • Condiments like olives, hearts of palm, fermented foods like Kim-che and sauerkraut, are especially important to include into daily meal plans. Avoid These Foods• All Flour and Pasta products.• Anything that says it is pasteurized is a dead food. Even if it says it is “enriched”, it’s with synthetic vitamins and please remember the difference between partial vitamins and whole food vitamins • All fruit juices (if you want a fruit juice eat a piece of fruit, don’t drink it), sodas, distilled and carbonated water, alcohol • Gluten (wheat which includes flour, crackers and pasta) • Sugars, maltose, fructose, corn syrup, etc. Stevia is a good choice for a sweetener (especially if weight is an issue) as is maple syrup, molasses, raw honey (Raw is the operative word here) • Farmed fish • All junk food (and you all know what this is!) • All fast food restaurants • All soy products except fermented tempe or organic miso soup • All vegetable oils, use only raw butter or olive oil or good old fashion bacon oil saved from the mornings bacon fry Never Use a Microwave for ANYTHINGOrganic RAW Milk/Coconut Milk Shake: Your Hormones/Adrenals will love this meal.To really appreciate this first recipe, you really must do your homework and read the books listed on this site: Eat Fat, Lose Fat, and The Untold Story of Milk. Once our patients at Wellness Within have read the two main books listed above, no one yet has objected to having this shake every day. Indeed, they love it. It’s one of the most important meals that couples struggling with infertility can do. This is a GREAT morning drink. This is a four-cup drink that can serve two or you can drink half on your way to work and save the other half for lunch or a snack. It’s very satiating, warding off hunger for hours. It’s a very complete meal of enzymes, fats, carbs and protein. 4 Celestial Seasonings Tea Company has a flavor I love, Bengal Spice. I make a pot of it in my coffee maker in the morning and use it through out the day (leaving in the tea bags to make a stronger tea). But you can use any tea that you like and it’s fun to experiment. Play with this recipe. Vary the amounts, change the fruit, and try different teas to flavor it, different extracts. At Night for a hot toddy to quickly put you toward sweet dreams, use just the raw milk, with non-sweetened cocoa, vanilla and a touch of stevia to your taste. Yummy. In a saucepan: 1 Tablespoon Organic Coconut Oil (if you add this, then cut back to ¼ to ½ c coconut milk) (put this in first since it takes a few moments longer to melt. Don’t let it get too hot before adding the rest. 2 cups Organic Raw Milk 1 cup Bengal Spice (or your fav tea) ½ - 1 cup (experiment) of Organic Coconut Milk 1 capful of Organic Vanilla Extract and/or 1 capful of Organic Coconut Extract (experiment with Almond Extract, too) Turn the heat on high and put your finger in the milk and stir with your finger until it’s too hot to keep your finger in the milk. Immediately pour it into the blender. This way, you won’t ruin the milk and kill all the enzymes by overheating it. In the Blender: 1 egg yoke (make sure this is an organic, range free egg) ½ very ripe banana (or experiment with your favorite fruit) 2 scoops Standard Process Complete vegie powder or three tablets of Catalyn crushed between two spoons 1 scoops ground up golden Flaxseed Blend very well and Bon Appetite! Breads and other types of Sandwiches If you really need some bread now and then, a good, healthy source is sprouted bread that you can find in the refrigerated section of Wholefoods. There are several kinds and I particularly like the Food For Life brand that makes the English muffins, they have No Flour in them. There are several kinds of sprouted breads, from tortillas, to the sweet Manna breads. Experiment and have fun. Remember that even these breads should be used moderately. 1. Grilled Raw Cheese and Bacon Lettuce/Tomatoe Sandwich Can’t get much more traditional American than this… so where’s the catch, you ask? It’s in the ingredients, of course! Start with your favorite sprouted bread. One of mine is called Healthy Hemp Sprouted Bread. It’s high protein, high fiber and yeast free with only 7 carbs/slice 5 Melt some RAW butter in a small pan and put the bread on this at a medium low Temp. Then add your favorite RAW cheese. Mine is one called Morbier I came across in whole foods. Cover so the cheese melts. When nice a hot and melted, take out and add nitrate free bacon, fresh sliced organic tomato, some red leaf organic lettuce and if you really want gourmet, some slice avocado. YUMMIE! 2. Red/Orange/Yellow Bell Pepper “Sandwich” (without bread) Cut favorite color Bell Pepper in half Stuff with tuna/salmon/or chicken salad – hand packed pints are delicious and ready made at whole foods markets 3. Chicken Sausage in Lettuce Roll Large leaf of your favorite lettuce (red leaf or romaine work great) Pre-cooked chicken sausage (Trader Joes or Whole Foods) cut in half long ways Roll lettuce around sausage and off you go 4. Quick Lunch to Pack for Work 1 pound Three color veges (like cauliflower, broccoli, Brussel sprouts, squashes, beets, carrots, etc.) steamed al dente (2 minutes – no more – they Must Be Crunchy or the enzymes are gone) Add 4 oz of any protein of your choice – chicken salad, sautéed beef, tuna salad, etc. 1/2 c Three Grains Supreme – this should be prepared and in your fridge ready for meals each day. Put in sealed plastic container and you’re ready to go to work with a great lunch. Steamed veges or large salads should be the foundation of each lunch and dinner and vary the protein with wholesome hormone free animal products, raw milk, raw cream, raw yogurt, raw cheese as well sprouted grains, nuts, seeds for variation. EGGS Eggs from pastured hens are one of nature’s perfect foods, supplying Westerners the same types of nutrients that South Sea Islanders obtained from fish. It’s tragic that it received such an unwarranted bad rap during the cholesterol fear frenzy. The yokes of range free hens are rich in vitamins A and D as well as DHA, the fatty acids so important to neurological function and reproductive health. These nutrients get destroyed if you over cook the egg, so try to fry eggs, either sunny up or over easy in raw butter or with your nitrate free bacon. Eat as many as you want, they will not harm you. Make sure the eggs are Range Free and Organic. I’d prefer the chickens NOT to be vege fed however, but if this is all you can find, it’s way better than conventional eggs from caged chickens. 6 Cage Free is not really cage free. Recently, I found out that the chickens are caged and let out of the cages into a larger contained area. This is not conducive for healthy, happy chickens. Buy Range Free eggs only. Salad Dressing/Cooking Oil Mary’s Oil Blend (from Eat Fat, Lose Fat) • 1 cup coconut oil, gently melted • 1 cup expeller-expressed or cold pressed sesame oil • 1 cup extra virgin olive oil Mix all ingredients together in a glass jar, cover tightly and
store at room temperature. Lunch Snack Dinner Before Bedtime Snack Grains Serve warm in a parfait glass or desert dish to dress up the presentation
Since the grains are already cooked and the Gomasio, baked tofu
and cooked chicken sausage are foods that you can pick up at Trader
Joe’s or Whole foods, this is a Very Quick Breakfast to make
and far more wholesome than oatmeal with sweetener and dried fruit
(basically a high carb breakfast of processed grains and fruit)
Chicken Sausage in Lettuce Roll Quick Lunches Put in sealed plastic container and you’re ready to go to
work with a great lunch. Steamed veges or large salads should be
the foundation of each lunch and dinner and vary the protein and
grains. Season veggies with a bit of salt and lemon juice |
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