pizza

Fertility Food Friday: Marinated Veggie Pizzas

By Krista A. Parr, R.H.N.

Say what? You didn’t think pizza was a fertility-friendly food?! When it’s loaded with garden-fresh veggies and prepared lovingly in your own kitchen, there is no reason not to throw a pizza party!

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teriyaki stir fry 2-min

Fertility Food Friday: Teriyaki Stir Fry

By Krista A. Parr, R.H.N.
@RootToFruitRHN

The Harvard Nurses Health Study is the largest, most comprehensive, long-term study of diet and fertility ever conducted. It found that adding one serving per day of red meat, chicken, or turkey increased the risk of ovulatory infertility by nearly one-third.

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Fertility Food Friday: Grilled Vegetable and Farro Salad

Fertility boosting recipe by Genesis Fertility Centre in Vancouver

 

Recipe by Krista A. Parr

Farro is an ancient strain of wheat with a much lower gluten content and a much higher protein content than common wheat. It’s also packed with magnesium, zinc, iron, B vitamins and fiber; all important elements of a balanced fertility diet. With a mild nutty flavor and a chewy but firm texture, farro really works well in salads. Better than quinoa, in my opinion, because it won’t become soggy after marinating in the fridge with veggies and dressing after a few days. While there are many nutrients in this salad that are supportive of male and female fertility, its best quality may be that it sets you up for healthy eating success.  Once you have this salad in your fridge (it makes a very large batch!) it is a quick, healthy, nutrient-dense meal or snack that is ready to eat with no further preparation. It’s also versatile: bring to a potluck or picnic, serve as a side dish with whatever is going on the BBQ, or pack it for lunch on top of a bed of lettuce and an avocado on the side. You may wonder why the recipe asks you to melt butter to grill the veggies rather than simply drizzling on olive oil. Butter is a saturated fat which is not easily damaged by high heat cooking (ie. BBQ). Damaged fats behave like free radicals in your body, causing damage to your tissues. As a mono-unsaturated fat, olive oil is more delicate than butter and easily damaged by heat, light, and air. When you consume olive oil raw, it rewards you with numerous health benefits, but when you heat it (especially high heat like BBQ grilling), olive oil becomes a damaged, dangerous fat. If you don’t want to use butter, coconut oil is another great option for high-heat cooking.

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Fertility Food Friday: Creamy Cantaloupe Smoothie

It’s lovely and warm today, and what better way to enjoy the sunshine and soak up some vitamin D than drinking a healthy, vitamin-filled, creamy cantaloupe smoothie on a patio or on the beach!

Registered holistic nutritionist Krista A. Parr has the perfect cantaloupe smoothie recipe to end your warm, summer week.

#TGIF!

Healthy fertility recipe: Creamy Cantaloupe Smoothie

Enjoy a lovely, healthy, creamy cantaloupe smoothie while soaking up some sun. (Photo Credit: Blendtec)

Creamy Cantaloupe Smoothie

Smoothies are a great way to get high fibre and nutrients in an easily digestible form. They’re also quick, easy, convenient on the go, and can sustain you for a long time when there is adequate protein and quality fats included. This delicious smoothie achieves all of the above, plus a host of fertility nutrients including essential fatty acids, calcium, folate, and vitamins E, C, and B6. So, all in one smoothie you have the potential to regulate hormones, protect sperm and eggs from oxidative damage, increase cervical fluid, remove toxins and excess hormones from the body, and increase blood flow to the reproductive organs! Plus, all of the ingredients in this smoothie have an alkaline effect on body chemistry, offsetting the acidity of stress, medications, pollution, caffeine, alcohol, and sugar, and creating a welcoming environment for sperm.

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Fertility Food Fridays: Colourful Quinoa Salad

Recipe by Krista A. Parr

Healthy quinoa salad for fertility

Colourful food makes for a healthy meal.

When you include all the colours of the rainbow in your diet daily, you can be sure that you’re getting a wide variety of vitamins, minerals, antioxidants, and phytonutrients. This is a great way to cover many of your nutritional requirements without over-analyzing the components of your food. This colourful salad is packed with too many antioxidants to name, but all antioxidants are important for male and female fertility in that they protect eggs, sperm, reproductive organs, hormonal glands, and even DNA from free-radical damage. As well as consuming colourful, antioxidant-rich meals like this salad, you can also support your fertility by avoiding free radical damage from cigarettes, alcohol, over-exercising, hydrogenated oils, and excessive stress.

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Fertility Food Fridays: Banana Blender Cookies

We all have our dietary vices, but this sugar-free, dairy-free and gluten-free recipe from Root to Fruit registered holistic nutritionist Krista A. Parr for healthy, nutritional and delicious banana blender cookies means you can eat these during all times of the year, guilt-free!

Fertility Food Fridays - Banana Blender Cookies

Banana Blender Cookies 

Sugar lowers the immune system by paralyzing white blood cells and also depletes minerals like calcium and magnesium while being metabolized by your body. Too much sugar can also lead to weight gain and a host of other undesirable effects. But sugary treats are also comfort foods for many people, and you may find that you crave a sweet, comforting cookie now and then on your fertility journey.

These yummy banana cookies are so healthy you can enjoy them as a snack or even a light breakfast (not just for dessert!). With plenty of fiber to remove toxins from your body and lower cholesterol, and cinnamon to balance blood sugar levels, I promise these cookies will provide both comfort and nourishment! There is some confusion about whether or not oats are gluten-free, so allow me to explain: oats are naturally gluten-free, however, most oats are processed in facilities that also process gluten-containing foods. So, cross-contamination with gluten makes most oats unsafe for those with celiac disease. Certified gluten-free oats (produced in a facility that does not process any gluten) are available in such circumstances.

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Fertility Food Fridays: Ginger Tonic

Here’s a recipe for a refreshing, healthy summer drink from registered holistic nutritionist Krista A. Parr. What more can you ask for!

Fertility Food Friday: Ginger Tonic

Fertility Food Friday: Ginger Tonic (Photo Credit: Bigstock Images)

Ginger Tonic

The therapeutic uses of ginger root are too numerous to discuss in this short blog post, so I’ll touch on just a few of the properties that can potentially boost fertility.

First, ginger root is a potent anti-inflammatory herb which may reduce pain as effectively as NSAID’s and aspirin (menstrual pain included!). This anti-inflammatory action is due, in part, to the free radical protection provided by ginger. Excess inflammation and free radical damage negatively affect every part of the reproductive process.

Second, ginger root improves circulation and promotes blood flow to the reproductive organs.

Third, this ginger tonic has a very alkalizing effect on body chemistry, which promotes efficient enzyme activity in every chemical process going on in your body.

And lastly, ginger root improves digestive capabilities, making the nutrients in your healthy fertility diet more effectively absorbed. 

Sip on 2-3 mugs of this spicy tonic in the evenings, 30-45 minutes after dinner.

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Fertility Food Fridays: Zesty Guacamole

Are you up for a Mexican fiesta? If so, Root to Fruit registered holistic nutritionist Krista A. Parr‘s latest recipe for making zesty guacamole might be the perfect addition to your weekend feast. It’s also an especially tasty and nutritious treat for those suffering from polycystic ovary syndrome (PCOS).

Fertility Food Friday: Zesty Guacamole

Fertility Food Friday: Zesty Guacamole

Zesty Guacamole

Avocados are a beautifully symbolic fertility food: an avocado takes nine months to grow from blossom to ripe fruit, and it even looks like a woman’s womb! But beyond this symbolic imagery, avocados are packed with nutritional properties that nourish female fertility. High in monounsaturated fat, avocados can boost fertility by lowering inflammation in the body. As a low-carb, low-sugar, and very high fiber food, avocado is a great choice for blood sugar regulation in women with polycystic ovary syndrome (PCOS). Also high in necessary fertility vitamins C, E, B6 and folate, try to include at least 1 avocado per week in your pre-conception and fertility diet.

What makes this guacamole so special is the inclusion of the lime zest. Melding with the cilantro, green onion and garlic, it makes for a very complex flavour. You could use lemon zest & juice in place of lime, but it won’t be quite the same. Whatever citrus juice you choose to use, this guacamole will last in the fridge at least 4 days without going black, as the citrus juice keeps it fresh.

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