Fertility Preparation Program

Sarah Clark

Fertility Preparation Program, Nourish your Body, Mind and Spirit

Copyright ©2015 by Sarah Clark CPC All rights reserved.

No part of this book may be reproduced in any form or by any electronic or mechanical means, including information storage and retrieval systems, without permission in writing from the author. For information contact Sarah Clark at www.fabfertile.com

The content of this book is for general instruction only. Each person’s physical, emotional and spiritual condition is unique. The instruction in this book is not intended to replace or interrupt the reader’s relationship with a physician or other professional. Please consult your doctor for matters pertaining to your specific health and diet.

To contact the author

sarah@fabfertile.ca

www.fabfertile.com

Fertility Preparation Program

Nourish Your Body, Mind & Spirit

THIS BOOK IS DEDICATED TO

My wonderful clients, thank you for sharing your journey with me and allowing me to be your guide. Your courage, honesty and determination are an endless source of inspiration for me!

I can’t believe I get to do this work, I am truly blessed.

To my fellow infertility warriors, I know that our children, no matter how they come to us, will look at their parents and know, that they are cherished and loved and how we worked so hard to bring them into this life.

SARAH CLARK

CPC, Author

Infertility Conqueror, Best Selling Author & Fertility Coach

Sarah is passionate about empowering couples to make diet and lifestyle change that dramatically impact the chances conception. A certified life coach with accreditation from the International Coaches Federation and a certified health coach with training for the Institute for Integrative Nutrition.

When Sarah is not writing, cooking or roaming through bookstores looking for the latest book, she loves hanging out with her husband Greg and two children Ava and Will.

Lime Chicken with Kiwi Salsa

Mediterranean Salmon

Almond Pesto Trout

Turkey Meatballs

Citrus Quinoa Salad

Stuffed Mushroom

Chickpea Crêpe with Arugula & Walnut Chutney

Forbidden Rice Salad

Chopped Turkey Salad

Maple-Glazed Teriyaki Chicken

Almond Broccoli Spaghetti Squash

Pumpkin Sunflower Pate

Snacks

Tahini Lemon Cookie

Baby Brownie Bites

Berry Banana Chia Cream

Smokey Black Bean Dip

Avocado Smoked Paprika

Walnut Banana Crêpe

Super Seed Snack

Coconut Cacao Cookie

WELCOME TO THE Fertility Preparation Program

I am excited to show you exactly how to prepare your body for a healthy pregnancy and baby. Whether you are just beginning to plan for a baby or are experiencing difficulty conceiving, supporting your body is the key to achieving your goal of a healthy pregnancy and a healthy baby. The Fertility Preparation Program is the perfect place to start.

I created the Fertility Preparation Program after learning that I needed this information, when I was going through my own struggle with infertility. At the age of 28, I was diagnosed with premature ovarian failure (which is loss of function of the ovaries before age 40). During my early twenties my periods began to disappear. Then I began to experience symptoms such as vaginal discharge, pimples on my previously flawless skin, dandruff and a small strange fungal rash on my chest. Yep, some pretty sexy stuff, but I didn’t think it had anything to do with my fertility, so I didn’t take the symptoms seriously.

I was told I would never be able to have my own children and that a donor egg was my only option. I remember leaving my OB/GYN’s office with the invitro fertilization package in hand, in shock, and not really sure what just happened.

Looking back on this time I realize how disconnected I was from my body. I wanted a quick fix. Natural health remedies were not even on my radar. I had forgotten how to tune into my own intuition. You know that feeling you have in the pit of your stomach, when you just know something isn’t right, but you push it aside anyway.

I never imagined that that I already had the innate wisdom I needed. I didn’t know how to tap into my intuition and listen to my body’s symptoms as a message. Things like “tuning in” or “quieting the mind” were for other people. The funny thing was my parents had been eating a vegan diet for years, and my mum practiced yoga and meditation long before it became mainstream, so they were modeling a lifestyle that promoted wellness and mindfulness.

As they say when the student is ready the teacher will appear. What’s important is that you are here now and you are ready to take action that will support your goal of having a healthy baby. I did everything I could, except listen to what my body was telling me. I don’t want other couples to struggle like we did.

I want you to know that you can take back your health, conceive naturally or significantly improve your chances of a successful IUI or IVF procedure. I was fortunate to have both my children with donor eggs. I am thankful that science helped me have a family. However, I know that if I had listened to what my body was telling me, I believe I could have restored my health and used my own eggs to get pregnant.

Many of us going through infertility head straight to the Fertility Clinic and while I know that checking with your doctor and seeing a reproductive endocrinologist are great first steps when trying to conceive, I like to take a slightly different approach. When we combine both conventional and alternative medicine and consider the whole person and not the symptoms of disease, we can get to the root cause. You may be surprised by what I’m about to tell you.

Randine Lewis, says in The Infertility Cure (a best selling book on Infertility), the average success rate of Assisted Reproductive Technology (ART) at one clinic near her is 60% (yes - that’s still above the average). However for patients that she sends there, the success rate reaches 90%.

Her program suggests diet and lifestyle changes similar to those outlined in the Fertility Preparation Program and she also employs the techniques of Traditional Chinese Medicine, which include herbs and acupuncture, which we also cover in the program.

For many of my clients, infertility is not the only health issues they struggle with. In fact, rarely, do I see infertility as the only “symptom” on the radar. So, my role is to support you in a way that connects the dots so you can regain optimal health and ideally, conceive and carry your baby to term.

Infertility is heart wrenching, frustrating and isolating. You may feel powerless, but I’m here to tell you that you can take back your power.

Let the Fertility Preparation Program be your guide to figuring out what is going on in your body. Let’s dive into to the benefits of the Fertility Preparation Program and how it can provide you with a roadmap to success.

BENEFITS

Discovering that you are intolerant or sensitive to foods, especially some of your favourite foods, can be scary. But, it can also be empowering. Our diet and lifestyle choices have a direct impact on our health and our fertility. For many of us the quick fix is to take a pill or look for the easy way out. Believe me, I was there. That’s why I am allergic to so many antibiotics. Eventually the pills stopped working and I felt like I was backed up against a wall and running out of options.

Healing your body from years of inflammation is not a quick fix. However, many people find when they change their diet and lifestyle they notice many symptoms or ailments they have had their entire life start to disappear.

I understand your main goal is to have a baby, but I prefer to look at your journey a little differently. When you body reaches optimum health your hormones will balance and your fertility can be restored. Restoring your health always comes first, then your body will be able to maintain pregnancy and deliver a healthy baby. So, let’s dig a little deeper and figure out what may be the cause of your infertility.

Key Fact: It takes 90 days for the egg to renew itself and 70-80 days for the life cycle of the sperm.

Is your infertility a symptom of something else going on in your body?

Many of us have health complaints and disease that we suffer with such as:

• Digestive Problems: constipation, diarrhea, acid reflux

• Mood Problems: anxiety, panic attacks, depression, ADHD

• Skin Problems: acne, eczema, psoriasis

• Joint Problems: joint pain, muscle pain or arthritis

• Autoimmune Disease: Multiple Sclerosis, Type I Diabetes, Celiac Disease, Rheumatoid Arthritis, Hashimoto’s or Lupus

These complaints and many more can be linked to your inability to have a baby. The Fertility Preparation Program will help you to identify the link between your health complaints and your infertility. Many times the root cause of complaints and disease listed above is a leaky gut.

What is a leaky gut and how is it related to your infertility?

When someone has leaky gut (often referred to as intestinal permeability), the mucosal lining in your digestive tract is damaged or inflammed, which causes even bigger holes to develop in your net, so things that normally can’t pass through, are now be able to.

Some of the things that can now pass through include proteins like gluten, bad bacteria and undigested foods particles. Toxic waste can also leak from the inside of your intestinal wall into your bloodstream causing an immune reaction.

Your gut wall then becomes leaky, toxins and undigested food particles easily get into the body. Next our immune system kicks into high gear and attacks these foreign invaders. When this happens repeatedly it increases inflammation in the gut, which causes more damage. It becomes a vicious cycle that can keep your symptoms such as infertility going strong unless the root cause of the leaky gut is removed. With diet changes and nutritional therapies for a targeted amount of time, the health of the gut and body can be restored.

If you are experiencing any “lightbulb” moments, take few minutes to reflect on your own health. Did any of the health complaints listed above sound familiar to you? You can jot them down or simply make a mental note. Remember when we look at the whole person there are always opportunities for healing.

What exactly is a Fertility Preparation Program?

While cleansing may seem like a fad or a celebrity-endorsed gimmick to lose weight fast, it has been around for thousands of years and goes way back to the Egyptians. Cleanses such as the juice cleanse, colon cleanse, liver cleanse have all become popular. These cleanses aim to reset the body, remove the toxins and help you lose weight.

Preparing your body for a baby is a little different. The Fertility Preparation Program is packed full of nutrient dense foods designed specifically for fertility, while eliminating the top allergens that could be disrupting your delicate endocrine system. The Fertility Preparation Program will help to improve egg health, sperm health, hormonal production and balance.

When many people think of cleansing they think of consuming only liquids and basically starving themselves.

During the Fertility Preparation Program you will eat whole foods that nourish your body. We will add supplements and optional herbs to support the delicate endocrine system. You will learn to listen to your body. Your body will whisper to you and when you ignore it, it will shout at you, usually in the form of disease. Yes infertility is a disease that affects 1 in 6 Canadians and 1 in 8 Americans. It is on the rise.

The reason you signed up for the Program was to find out what you need to do to have a baby. Ultimately, you will learn how to heal your body on all levels including physically, emotionally and spiritually. Sometimes it is more than food that is holding us back from having a baby. It could be our hectic busy lives or behavior and beliefs that no longer serve us. This is a mind, body, spirit cleanse. We’ll explore the links between: Diet, Sleep, Exercise, and Stress.

For many people going through infertility it can feel isolating and daunting. There is conflicting information that can be difficult to navigate. It can be tempting to use “Dr Google” to diagnosis and treat symptoms. Although, I agree knowledge is power, sometimes the right bit of information used the wrong way, can send you on a wild goose chance with no results or a baby. That’s why I’ve set up a private Facebook page to support you! You can join here.

Introduce yourself, share your fertility journey (if you feel comfortable) and tell us one of your strengths. It’s important to reach out for support. Together we are strong!

I know you are wondering what will you be eating and doing for the next 10 days. Let’s get started!

The 10 Day Diet

During the Program, you will avoid the following foods/ingredients for 10 days:

• Gluten (all forms)

• Dairy

• Eggs

• Corn

• Peanuts

• Soy

• Food colorings (yellow #6, red #40, etc.), food additives, and preservatives

• Processed Sugar

• Genetically modified foods : corn, soy, sugar beets, canola oil, cottonseed oil, alfafa, zucchini and yellow squash and papaya (from China and Hawaii) by choosing organic.

Avoid artificial sweeteners, which are known to be neuro-excititory (i.e. making it difficult to sleep and creating anxiety). Artificial sweeteners like aspartame, Splenda (sucralose), Sweet-N-Low, and high fructose corn syrup disrupt healthy gut flora, allowing bad bacteria to take over. They can lead to serious digestive problems too).

What will you eat?

• Grass-fed meat

• Wild-caught fish

• Organic poultry

• Fruit (berries and green apples are best)

• Lots of vegetables

• Organic rice

• Legumes (except peanuts)

• Nuts and seeds

• “Non-gluten” grains, like millet, quinoa, and amaranth

The “Food Challenge”

After 10 days you will begin to re-introduce the foods that you removed from your diet.

Reintroduce one food at a time into the diet by ingesting two servings - one serving for breakfast and one serving for lunch starting on day eleven (11), so that by the end of the day at least a typical amount of the

food has been eaten.

Stop eating the food (i.e. don't eat the food on days #12, #13, #14). Record any symptoms.

If you notice intolerance symptoms, do not continue to eat the food. We suggest keeping this food out of your diet anywhere from 30-90 days.

Use a food diary to record the results over the course of three days. If you don’t experience any symptoms you may continue to include that food in your daily diet.

A new food is introduced (“tested”) every three days and you will record the results again for each one before introducing the next food.

Please be honest with yourself during the Fertility Preparation Program. This is your chance to be a health detective and it’s worth doing it correctly.

I can’t tell you how many people have told me they had “no issues” with a particular food only to find out after further questioning that symptoms did show up. Cheese seems to be the #1 food that falls into the “I feel fine, except for a little stuffiness and maybe some constipation” category. These are symptoms and should be considered a food reaction worth noting.

Note:Thereintroductionofcolorings,additives,preservatives,artificialsweetenersandGMO’sisnotrecommended.

Order of Reintroduction:

1. Corn (must be organic or non-GMO certified)

2. Peanuts (unless you have a known allergy to peanuts or mold)

3. Eggs (preferably free-range, organic)

4. Soy (fermented organic soy like natto, tempeh, miso. Skip if you don’t enjoy these foods)

5. Dairy (Organic. Grass-fed if possible)

6. Gluten (unless an Auto-immune condition is present)

Take a breath and release it! I know that’s a lot of information. You may be feeling overwhelmed or maybe you feel inspired to get started. Remember that if you wait for the perfect time to start, you’ll never start. I like the analogy of READY, FIRE, AIM. You may be a little unsure, but when you start, you’ll figure it out. Plus I’ve got a ROADMAP so you know exactly what to do.

Next we’ll explore the link between genetics, environment and lifestyle.

Genetics, Environment & Lifestyle

Is it in the genes?

Let’s face it some of us may have hit the genetic jackpot while others may seem doomed to inherit a myriad of diseases. This may make you want to throw your hands up in the air and say what’s the point of eating healthy or changing my lifestyle, I’m doomed to inherit disease, look at my family tree! While this can feel discouraging the new field of epigenetics takes a less fatalistic view of health.

The emerging field of epigenetics takes a different view of our genes. What you eat, where you live, when you sleep, how you exercise all of these can cause chemical modifications to genes and you can either turn on or off disease.1 Yes, you heard it right! Diet and lifestyle habits can either turn on disease or turn it off. All hope is not lost to reverse disease and improve your fertility.

The Fertility Preparation Program will help you figure out the exact steps to take.

Environment

You may have heard of the hype about organic food and people picketing and lobbying government to make changes around Genetically Modified Organisms (GMO’s). Whether you believe it or not the scientific studies do not lie. Study after study has proven the connection between GMO crops sprayed with glysophate (which is a herbicide used to kill weeds and is a known endocrine disrupter) and male and female fertility. For some women simply removing GMO foods and foods sprayed with glysophate allowed them to get pregnant and carry to term even after repeat miscarriages. 2

While the cost of organic foods are higher than conventional, the potential benefits of leading to a healthy pregnancy is priceless.

To read more about Environmental Toxins, check out the chapter on Environmental Toxins in my book Fabulously Fertile. Also, check the ingredients in your personal care items on either of these websites listed below. If necessary substitute your personal care for products that do not have any harmful chemicals.

For more information on Environmental Toxins, check out these handy resources:

For Canada: Environmental Defense: Just Beautiful

For U.S. Environmental Working Group: Skin Deep

2 Dr. Don Huber the Latest Science on Gmos Glyphosate and Infertility

How does sleep affect my fertility?

One of the best things you can do for your fertility is to get enough sleep. When we sleep our body regulates our hormones and repairs cells. Just as your body needs proper food and exercise, it also needs adequate time to rest and reboot. Consistent periods of rejuvenation help reduce long-term stress.

It can be challenging in our busy lives to prioritize sleep, but this one change may be the link to helping you conceive. Follow these tips for a restful sleep:

• Turn off your electronics at least one hour before bed and listen to soft music or meditate instead. Watching TV and surfing the Internet will leave you over stimulated and restless. Yes, that means taking your phone out of the bedroom so you can’t look at it!

• Dim the lights, reduce noise, and lower the heat as you get ready for sleep. You can light candles, turn off or mute noisy electronics, and try to keep your bedroom at a comfortable temperature.

• Avoid late-night snacking and caffeine before bed. However, make sure you don’t go to bed on an empty stomach either.

• Create a nightly sleep ritual that may include meditation, reading (fiction only) or journaling before bed. Refer to my journaling article on the 3 goods things here

Action Item: Pick one sleep ritual to incorporate into your daily routine

How does exercise affect my fertility?

Many of us struggle to consistently exercise. We plan to get to the gym, go for the walk, but after a long day at work we may just want to flop on the couch. Turns out that exercise is good for our fertility. That may give you the motivation you need to strap on your running shoes or maybe you still need a little nudge.

Many of our habits are linked together by chains, when we want to add a new habit we simply insert the new habit at the end of the chain and we set ourselves up for success. For instance every day when we come home from work instead of changing into our jammies, put on your running shoes and go for a walk. When you wake up in the morning, your work out gear is right beside the bed, so you can put it on straight away and head to the gym.

While the majority of us have a hard time getting motivated to exercise there are still many people that over exercise. This is not good for your fertility. It can interfere with ovulation3 and for men who are vigorously exercising and experiencing infertility reducing to moderate exercise is recommended.4

During the Fertility Preparation Program you will aim for moderate exercise. Cut down on vigorous exercise such as running and high intensity cardio. Incorporate gentle forms of exercise which are good for regulating estrogen levels such as: walking, yoga and rebounding (jumping on trampoline), lifting weights, lunges and squats.

Action Item: Pick one form of exercise and aim for 30 minutes per day. If you are currently not exercising, start walking and build up to 30 minutes per day.

3 Physical Activity and Body Mass Index

4 Effects of Lifetime Exercise on the Outcome of IVF

How does stress affect my fertility?

For many people going through infertility stress plays a huge role. Comments from well meaning friends and family members to “just relax and you’ll get pregnant” can lead to further stress.

Even cutting down on your work hours and not working any more 50 hours per week can vastly improve your health. This can be easier said than done, but when self-care is prioritized cortisol levels can reduce. This could be the key to getting pregnant.

There are proven scientific studies linking the mind body connection and increasing the chances of having a baby. Check out a prominent study here.

Dr. Alice Domar pioneered the mind body fertility technique. You can learn more about her approach in this movie trailer where Dr Domar is a featured guest here

Tip to tune into your body and slow down: Try some deep breathing. Start with 1 minute per day.

Check out the website, Calm, for free timed and guided meditation. Calm website. They offer free timed meditation and guided meditation.

Try this excellent resource, Circle + Bloom. This site has guided meditation programs designed specifically for fertility.

DISCLOSURE: Please be aware the Circle and Bloom link is an affiliate link and I will receive a small amount of commission if you decide to sign up. Know that I only recommend resources that I have tried and feel will be helpful in your fertility journey. If you don’t want to use the link no hard feelings!

Other therapies to consider

There are many therapies to consider when you are optimizing your body for a baby. These recommendations together with the diet and lifestyle choices will get you ready for a baby. The recommendations below are meant to be self-guided.

Acupressure for Fertility

Learn about self-acupressure techniques to help with conception. Learn the exact steps in this article

Fertility Massage and Castor Oil Packs

Learn about self-fertility massage techniques and how to use castor oil packs in this article.

Fertility Yoga

Walking and Fertility Yoga are two of the best ways to promote circulation and improve strength and flexibility of the muscles surrounding the uterus.

Here are some good resources for yoga video’s.

Family Passages Fertility Yoga Video with Sue Dumais

Fertility Yoga with Monica Morell, PhD

Fertility Yoga with Brenda Strong

Article on Fertility Yoga and poses:

Gaiam Life - Yoga for Fertility

Fertility Preparation Basics

The supplement business is a multi billion-dollar business. The amount of selection can be confusing

targeted for supporting preconception and fertility health. I am pleased to let you know that I have also negotiated a 15% discount especially for you.

General Disclaimer – with all supplemental recommendations please consult with your healthcare practitioner. Supplement brands may change due to vendor availability. My online dispensary will always have the most updated recommendations.

Women’s Supplement Recommendations

Seeking Health Optimal Prenatal 4capsuleswithbreakfastand4capsuleswithlunch

Quicksilver Scientific Nanoemulsified D3K2 2pumpsuponrising

Life Extensions Super Ubiquinol CoQ10 100mg 1softgelatbreakfast,1atdinner

Nordic Naturals ProOmega 2000 1softgelatbreakfast,1atdinner

Klaire Labs Magnesium GLyincate Complex 2tabletsinAM,2tabletsinPM

Microbiome Labs Megasporebiotic 2capsuleswithlunch

Fab Fertile Store

Men’s Supplement Recommendations

Seeking Health Optimal 4capsuleswithbreakfastand4capsuleswithlunch

Quicksilver Scientific Nanoemulsified D3K2 2pumpsuponrising

Life Extensions Super Ubiquinol CoQ10 100mg 1softgelatbreakfast,1atdinner

Nordic Naturals ProOmega 2000 1softgelatbreakfast,1atdinner

Klaire Labs Magnesium GLyincate Complex 2tabletsinAM,2tabletsinPM

Microbiome Labs Megasporebiotic 2capsuleswithlunch

For my Canadian Clients you can purchase using my Online Dispensary by clicking on the links below:

Fertility Preparation Women's Supplements

Fertility Preparation Mens Supplements

(free shipping on orders over $ 125)

For my international clients you can email me with your order request and I will ship to you directly. My

email is sarah@fabfertile.ca.

Please be advised shipping charges are extra depending on your geographical location.

Essential Oils

I am in love with essential oils and previously viewed them as a luxury and now see they are an essential part of my healing toolkit. I use my oils for stress relief (lavender is my favorite) and for immune support against colds and flus (OnGuard is my favorite and when my mood needs a little pick me up I like Frankincense).

I use and recommend doTERRA essential oils as they are, “Certified Pure Therapeutic Grade essential oils are guaranteed to be 100% pure and natural and free of synthetic compounds or contaminates. They are subjected to rigorous mass spectrometry and gas chromatography testing to ensure extract composition and activity. doTERRA’s 100% pure essential oils represent the safest and most beneficial essential oils available today.”

I recently had the pleasure of interviewing a midwife who specializes in essential oils, specifically for fertility. She made the following essential oil recommendations for fertility.

Clary Calm – (doTERRA product). This product can be applied daily. Apply to pulse points (behind ears, behind the neck) bottoms of the feet. This essential oil is good for balancing hormones. For anyone who would like additional support, the following essential oils can be rubbed on the abdomen every day. These are all doTERRA products.

This blend includes:

• 10 drops : sweet fennel – helps reduce hormone fluctuations, regulate menstrual cycle

• 10 drops:geranium – uterine and ovarian tonic, hormone balance

• 5 drops:lavender – good for relaxation and the uterus is a muscle so this is good for the uterus

• 5 drops: rose (optional)

Add this blend to a bottle with fractionated coconut oil (virgin coconut oil with fats removed so it doesn’t go rancid). Fractionated coconut oil is an all natural carrier oil that readily absorbs into the skin making it an ideal oil for topical therapies. This can be purchased through doTERRA.

For more on essential oils you can check out one of my most popular blog posts here.

You can purchase the doTERRA essential oils here. If you do not wish to purchase doTERRA oils , please ensure the oil that you do choose is an essential oil that meets doTERRA’s quality standards as mentioned above.

Well you’ve made it!

You’ve reviewed all the information and you are ready to start! Before you get going don’t miss this crucial step.

Set Your Intentions

Congratulations for taking control of your fertility and committing to the Fertility Preparation Program.

Get ready for a complete transformation of mind and body. You are giving yourself the gift of physical and mental clarity. I cannot wait for you start!

Here are a few things you can do to prepare:

Please close your eyes for a moment to take a deep breath. Become aware of how your body feels in this moment. Visualize how you’ll feel after 10 days of clean eating. Begin to open up the space within you for a baby. See yourself preparing a warm and inviting place for your baby inside your body. Visualize a healthy uterus, clear fallopian tubes and new beautiful eggs meeting with the strong sperm to form your baby. Send yourself love and kindness as you embark on this journey.

Write down your intentions for the Fertility Preparation Program. This is your ”why”. Refer to them frequently to remind yourself of why you decided to join the Program. Keep them on the refrigerator, the bathroom mirror, some place that you will see them often.

Keep an open mind, remain conscious, and let this program reveal your very best you. As you focus on your health and wellness you open up the space within you to bring in new life.

Baby dust to all!

If you would like one on one coaching with me I have a number of options:

I offer a customized Fertility Consultations and Private Coaching packages. You can submit your application here to see if you will be a good fit.

Email me for more details at sarah@fabfertile.ca.

MEAL PLANS

The Fertility Preparation Program recipes were developed in conjunction with a professional chef who trained at the Natural Gourmet ; which is the top health inspired chef school in North America. The recipes are delicious and nutritious! Always choose organic.

DAY 1

Pink Positive Smoothie

Beets and Greens Salad

Lime Chicken with Kiwi Salad

Apple and almond butter

2

Miracle Green Smoothie

Garlicky Spinach Zucchini Soup

Mediterranean Salmon

Baby Brownie Bites

DAY 3

Baby Dust Smoothie

Leftover Garlicky Spinach Zucchini Soup

Forbidden Rice Salad

Baby Brownie Bites

DAY 4

Fab Fertile Green Juice

Leftover Forbidden Rice Salad

Stuffed Mushroom

Avocado Smoked Paprika

DAY 5

Baby Green Juice

Creamy Carrot Soup

Chopped Turkey Salad

Tahini Lemon Cookie

Sweet Quinoa Porridge

Left over Carrot Soup

Almond Broccoli Spaghetti Squash

Tahini Lemon Cookie

Banana Berry Chia Cream

Arugula Avocado with Lemon Vinaigrette

Turkey Meatballs, steamed greens* & brown rice**

Super Seed Snack

Sweet Chickpea Crepe with Banana Walnut Spread

Leftover Turkey Meatballs with salad***

Pumpkin Sunflower Pate with salad***

Smoky Black Bean Dip with carrots

Baby Dust Smoothie

Curried Cauliflower Soup

Citrus Quinoa Salad

Strawberry Banana Muffin

Miracle Green Smoothie

Leftover Curried Cauliflower Soup

Almond Pesto Trout with steam greens

Baby Green Juice

GROCERY SHOPPING LIST

DAY 1-5

VEGETABLES

4 cups 1 cup

1 pack

1 1 cup

6 1 bnch

3 cloves

1 1 1 bnch

2 3 12 cups

FRUITS

Mixed greens

Shitake Mushroom Caps

Beets pre-cooked

Zucchini, small

Parsley

Scallions

Cilantro

Radicchio, small head

Garlic

Bell Pepper, yellow

Bell pepper, orange

Mint

Shallot, small

Cucumber, medium

Baby spinach

1 1 cup

¾ cup 5

Orange Apple

Lime

Banana, frozen

Peach

Green Grapes

Strawberries, frozen

Kiwi

Pineapple, frozen

Lemon

GRAINS & OATS

½ cup ¾ cup

Forbidden Rice (black rice)

Almond Meal

SEEDS & NUTS

Hemp Seeds, organic

-

¾

cup

cup

Walnuts, raw

Pistachio’s

Almond, raw

Cashews, raw

NON - DAIRY MILK 1 crton

BEANS

½ cup

3 cups

1 cup 2 1 bnch 1 1 bnch

2 1

4 cups

1 bnch1

Collard Greens

Cherry Tomatoes

Onion, yellow small

Chives

Sweet potato, small

Oregano

Portobello Mushroom Caps

Avocado

Romaine Lettuce

Celery

Carrots

Basil Ginger, fresh , 3” knob

Fennel Bulb, small

SPICES & HERBS

Opt.---Opt.

Sea Salt

Cayenne pepper

Pepper, ground

Red Chili Flakes

Coriander

Paprika, smoked

Cinnamon

Ginger, ground Cumin

ANIMAL PROTEIN 2 ½ lb 2, 6

breasts

Turkey organic, boneless, skinless

oz

-2

crtns

Raw Apple Cider Vinegar (Braggs)

Extra Virgin Olive Oil

Vegetable Stock, organic, gluten free

Coconut Oil, virgin, organic

Kalamata Olives

Almond Butter, organic

Maple Syrup – Grade b

Balsamic Vinegar

Sun Warrior Protein Powder

Cocao Powder, organic

Honey, raw, organic

Shredded coconut, unsweetened

Green olives, pitted

Tahini (sesame seed paste)

GROCERY SHOPPING LIST

DAY 6-10

VEGETABLES

1 2 bnchs

7 cloves

1

1 head

1 bnch

4 cups

1 bnch

1

2 heads

4 1

FRUITS

½ cup

½ cup

3 ½ cup

6 4 ¾ cup

1 cup

¼ cup

3

½ cup

Spaghetti squash

Basil

Garlic

Onion, red, small

Broccoli

Parsley

Arugula

Kale *for steamed greens

Avocado

Boston Bibb Lettuce***

Shallot

Bell Pepper, red

Blueberries

Banana, frozen

Bananas

Blackberries

Lemon

Medjool Dates, pitted

Pineapple, frozen

Green grapes

Currants or raisins (sulphite free)

Lime

Strawberries

GRAINS & OATS

1 cup

1 cup

1 cup

Quinoa

Brown rice **cook according to package directions

Gluten-free oats

SEEDS & NUTS

¾ cup

2 tbsp

¼ cup

¼ cup

2 tbsp

1 tbsp

½ cup

1 tbsp

½ cup

Almonds, raw

Hemp seeds

Sunflower seeds, raw

Pumpkin seeds, raw

Chia seeds

Flax seeds

Walnuts, raw

Ground flax

Sunflower butter

ANIMAL PROTEIN

½ lb 6 oz

BEANS

1 cup 1, 15oz can

5 cups

2

1 head

1 cup

½” knob

5

1

3 cups

1 bnch

1 bnch

1 bnch

Spinach, baby

Scallions

Cauliflower

Cherry Tomatoes

Ginger, fresh

Celery Stalks

Cucumber

Romaine Lettuce

Mint

Cilantro

Dill

SPICES & HERBS

Cinnamon, ground

Sea salt

Lucuma powder (optional)

Ginger, ground

Maca powder (optional)

Chili Powder

Cayenne Pepper

Curry Powder (gluten free)

Garlic Powder

Cumin

Black pepper

Paprika, smoked

NON - DAIRY MILK

1 crton 1, 14 oz

OTHER

-

Almond milk or coconut milk, unsweetened Coconut milk (BPA free liner) – must be canned not from carton

Maple Syrup, grade B

Raw Apple Cider Vinegar (Braggs)

Coconut aminos (fermented raw coconut sap –alternative to soy sauce)

Honey, raw, organic

Toasted sesame oil Green olives, pitted

Almond Butter, organic

Coconut oil, virgin, organic

Capers

Vanilla extract, organic

Dijon mustard

Dulse flakes (sea vegetable)

Cocao Powder, organic

Txurkey, ground

Trout, wild caught

¼ cup

Chickpea or Garbanzo bean flour

Black Beans – (BPA free liner)

Vegetable Broth, gluten free

Kalamata olives

Extra Virgin Olive Oil

Coconut flour

Baking powder

Vanilla bean seeds

Cocao nibs

Organic vanilla extract

Sun Warrior Protein Powder

Next Steps

Electronically Sign the Program Agreement (you will receive a separate email from Docracy with instructions)

Food Diary - purchase a food diary (e.g spiral binder or record food in your smart phone)

Sleep Ritual – pick one action item

Exercise – pick one action item

Stress – pick one action item

Supplements – place order for supplements - optional

Essential Oils – place order for doTERRA essential oils - optional

Water Bottle – purchase stainless steel or glass water bottle (always use filtered water)

Review Meal Plan

Review Grocery Shopping List

Set Intentions

Sign up for Facebook to stay connected

Smoothies

PINK POSITIVE Smoothie

Positively packed with healthy Omega 3’s and Vitamin C, this smoothie can help regulate your menstrual cycle. It helps to reduce heavy menstrual bleeding and could be beneficial for endometriosis and fibroids. It has also been shown in animal studies to improve the follicle membrane and wall. And for soon-to-be dads, it may also improve sperm quality and protect against DNA damage.

2 5 -

SERVINGS PREP (MINS.) COOK (MINS.)

INGREDIENTS

DIRECTIONS

1 cup coconut water or regular water

1 orange, peeled

1 lime, juiced or peeled and used whole

1 peach, pit removed

¼ cup frozen strawberries

1. Combine ingredients in a high speed blender and puree until smooth.

2. Serve immediately.

MIRACLE GREEN SMOOTHIE

Imagine you are on a tropical island with your sweetie when you drink this tropical drink. It’s your “stayat-home getaway” in a glass. The coconut milk and water is loaded with healthy Omega 3’s and the ginger helps to reduce inflammation which is especially good for endometriosis.

2 5SERVINGS PREP (MINS.) COOK (MINS.)

INGREDIENTS

DIRECTIONS

1 cup coconut milk or coconut water

1 cup baby spinach, packed

¾ cup frozen pineapple cubes

½” knob fresh ginger root, peeled (if not organic)

½ cup cilantro, leaves and stems, trimmed or mint leaves (optional)

1. Combine ingredients in a high speed blender and puree until smooth.

2. Serve immediately.

Note: If you have thyroid problems omit the spinach and add romaine lettuce instead.

Baby Dust Smoothie

Baby Dust Smoothie

This smoothie has everything you need to supercharge your fertility. It’s packed with protein to keep you satisfied until lunch or it’s good for an afternoon snack too. Plus it's just plain delicious! Maca powder has been shown to help regulate your hormones and boost your libido.

2 5SERVINGS PREP (MINS.) COOK (MINS.)

INGREDIENTS

DIRECTIONS

1 cup almond, rice or other non-dairy milk

1 cup baby spinach, packed

1 ripe frozen, peeled banana

2 Tbsp almond butter

2 Tbsp cacao powder

3 medjool dates, pitted

1 Tbsp virgin coconut oil

1 tsp maca powder (optional)

1 pinch cayenne (optional)

1 Tbsp Sun Warrior Protein Powder (optional)

1. Combine ingredients in a high speed blender and puree until smooth.

2. Serve immediately.

Note: If you have thyroid problems omit the spinach and add romaine lettuce instead.

Juices

FAB FERTILE GREEN JUICE

This juice will get your metabolism pumping first thing in the morning. Loaded with bioavailable folate (collard greens, spinach), this juice is essential for both male and female fertility. It’s also a great detoxifier for your liver.

1 5-10SERVING PREP (MINS.) COOK (MINS.)

INGREDIENTS

DIRECTIONS

2 medium cucumber (roughly chopped if using a blender)

½ cup water (only if using a blender)

3 cups chopped collard greens, leaves and stem (remove thickest part of stem only)

3 cups baby spinach

½ cup fresh parsley, leaves and stem

1 apple (roughly chopped if using a blender)

1 lemon, peeled

1” fresh ginger root, peeled (if not organic)

If using a juicer:

1. Run produce through juicer and serve immediately.

If using a blender:

1. Combine ingredients in a high speed blender and puree until smooth.

2. Pour mixture through a nut milk bag, cheese-cloth or a fine mesh strainer into another vessel. This step separates the liquid from the pulp.

3. Serve immediately.

Note: If you have a thyroid problem omit the spinach and add same quantity of romaine or Boston Bibb lettuce.

Baby Green Juice

BABY GREEN JUICE

Vegetables like the ones in this juice are packed full of anti-inflammatory properties which could help reduce insulin resistance fertility and diabetes. More than 50% of women with PCOS are pre-diabetic. Grabbing this juice on the go will keep your blood sugar stable and your spirits lifted.

1 5-10 -

SERVING PREP (M) COOK (M)

INGREDIENTS

5 celery stalks, trimmed

1 cucumber

½ cup water (only if using a blender)

3 cups chopped romaine lettuce

3 cups baby spinach

1 cup green grapes

2 lime, peeled

½ cup fresh mint leaves

DIRECTIONS

If using a juicer:

1. Run produce through juicer and serve immediately.

If using a blender:

1. Combine ingredients in a high speed blender and puree until smooth.

2. Pour mixture through a nut milk bag, cheese-cloth or a fine mesh strainer into another vessel. This step separates the liquid from the pulp.

3. Serve immediately.

Note: If you have a thyroid problem omit the spinach and add same quantity of romaine or Boston Bibb lettuce.

Tea

Happy Belly Tea

HAPPY BELLY TEA

Studies suggest that drinking caffeine while trying to conceive is not advisable. The good news is that you don’t have to give up your warm morning beverage.

SERVINGS PREP (MINS.) COOK (MINS.)

INGREDIENTS

DIRECTIONS

3 cups water

1 Tbsp Fennel Seeds

1 tsp Dried Dandelion Root

1. Pour water into a small saucepan and bring to a boil

2. Add fennel and dandelion root and cook for 5 minutes

3. Let steep until flavour reaches your desired strength

4. Serve warm

Note: For a chilled version, place tea in a glass jar and store in the refrigerator until cold. A splash of lemon or small dollop of raw honey add nice variation in flavor.

Infused Water

Strawberry Herbal Refresher

STRAWBERRY HERBAL REFRESHER

Many of us walk around chronically dehydrated. Water fuels our cells, stimulates circulation and improves egg health. Water also helps with cervical mucus, which is vital for the sperm to make it to the egg for fertilization. Aim for 8 glasses of water per day. A good rule of thumb is to divide your weight in half. That’s how many ounces of water you should have per day. For example, 120 pounds, 60 fluid ounces or 7.5 cups. This Strawberry Herbal Refresher will add some variety to your water. Happy sipping!

4 5SERVINGS PREP (MINS.) COOK (MINS.)

INGREDIENTS

DIRECTIONS

1 quart water

2 sprigs fresh basil leaves

2 sprigs fresh thyme leaves

2 strawberries, trimmed and halved

1. Add all ingredients to a glass vessel.

2. Refrigerate until chilled and flavors infuse water, approximately 2 hours.

3. Serve cold.

Note: Remove the herbs before serving. Enjoy the berries as an added treat! For a sweeter alternative, try adding a small handful of juicy fruit such as ripe pineapple.

Breakfast

SPICED QUINOA PORRIDGE

This is a nice breakfast option on a cold day. The quinoa is packed full of protein to keep you satisfied until lunch. The added folic acid, fibre and zinc will help you body prepare for a baby. It will also keep your blood sugar stable and help to regulate ovulation which is great for PCOS.

2 5 SERVINGS PREP (MINS.)

15 COOK (MINS.)

INGREDIENTS

2 ½ cups unsweetened almond milk

1 cup quinoa, rinsed and drained

A pinch of sea salt

1 ½ Tbsp maple syrup

½ tsp ground cinnamon

½ tsp ground ginger

DIRECTIONS

1. Heat milk, quinoa and salt in a medium sauce pan on medium heat. Occasionally stir to keep the mixture from burning.

2. Bring to a boil and then reduce heat to a simmer. Cook for approximately 10 minutes or until the mixture begins to thicken.

3. Add maple syrup, cinnamon, and ginger. Mix thoroughly.

4. Cook for another 5 minutes and serve warm.

Note: Be creative with add-ons! Fresh and dried fruit, nuts, shredded coconut, seeds, chia, hemp, extra almond milk, raw honey, and the list goes on. The porridge is versatile and tastes great topped with varied textures and flavors.

Blueberry QUINOA PORRIDGE

Blueberries are packed with anti-oxidants and studies have found that berries can help keep sperm strong too. Additionally the anthocyanins in blueberries help to maintain the lining of your uterus.

2 5 SERVINGS PREP (MINS.)

5 COOK (MINS.)

INGREDIENTS

1 cup almond milk

¼ tsp ground cinnamon pinch sea salt

seeds from 1 vanilla bean or 1 tsp organic vanilla extract (optional)

⅓ cup quinoa flakes

½ cup blueberries (frozen or fresh)

DIRECTIONS

1. In a small sauce pan, bring milk, cinnamon, salt, and vanilla to a boil.

2. Stir in quinoa flakes and blueberries.

3. Return the mixture to a boil and reduce to a simmer for approximately 2 minutes. Stir frequently to avoid sputtering.

4. Remove from heat and let stand for another couple of minutes, allowing the mixture to slightly thicken.

Note: *If using frozen fruit, place in a small bowl with water until thawed (approximately 5 minutes), and drain. Alternatively, cook the porridge slightly longer (approximately 30 seconds) to allow the berries to thaw and heat through.

Personalize your porridge by topping with fresh fruit, unsweetened coconut, seeds and/ or nuts. For a hint of sweetness, try topping the porridge with a drizzle of raw honey or maple syrup. The varying textures and flavors make for a satisfying morning meal.

Strawberry Banana Muffin

These are a quick breakfast or snack option if you’re on the go! Banana’s contain an enzyme called bromelain which help to increase male labido!

6 15 SERVINGS PREP (MINS.)

20 COOK (MINS.)

INGREDIENTS

1 Tbsp ground flax

2 Tbsp water

¼ cup coconut flour

½ tsp baking powder

¼ tsp sea salt

seeds from 1 vanilla bean or 1 tsp organic vanilla extract (optional)

1 banana

2 Tbsp extra virgin coconut oil, melted

2 Tbsp coconut milk

1 Tbsp maple syrup

½ cup sliced strawberries

DIRECTIONS

1. Preheat oven to 400 degrees Fahrenheit. Line muffin pan with non-bleached parchment liners.

2. Combine flax and water, mix, and set aside for 10 minutes creating a gel-like consistency.

3. Combine coconut flour, baking powder, salt, and vanilla in a mixing bowl.

4. Mash banana in a separate mixing bowl. Mix in oil, milk and syrup. Fold in flax mixture until well combined.

5. Thoroughly combine the dry and wet mixtures.

6. Gently fold in the strawberries.

7. Divide batter evenly into the muffin cups.

8. Bake for approximately 15-20 minutes or until a light golden brown. Insert a toothpick into the center of the muffin. If it comes out clean, remove from the oven. Let cool for 15 minutes before removing from the tray.

Note: This recipe yields a half dozen muffins. Simply double all of the ingredient quantities if you’d like a full dozen!

Sunflower Apricot Breakfast Cookie

This cookie is great for breakfast or a snack! They are satisfying and filling! Apricots are high in Vitamin A and Zinc. Zinc helps with ovulation and with male fertility.

12

INGREDIENTS

10

Servings PREP (MINS.)

2 Tbsp chia seeds

6 Tbsp water

1 ripe banana, mashed

½ cup sunflower butter

¼ cup coconut flour

¼ cup gluten-free oats

½ tsp ground ginger

½ tsp baking soda

¼ tsp sea salt

DIRECTIONS

15 COOK (MINS.)

1 cup dried apricots (unsulfured and organic), soaked in warm water and chopped

½ cup shredded, unsweetened coconut

1 Tbsp hemp seeds

2 Tbsp sunflower seeds

1. Preheat oven to 350 degrees Fahrenheit. Line baking sheet with non-bleached parchment paper.

2. Combine chia and water, mix, and set aside for 10 minutes creating a gel-like consistency.

3. Combine banana and sunflower butter in a small mixing bowl. Add chia gel and mix to combine.

4. Combine coconut flour, oats, ginger, baking soda, and sea salt in a mediumsized mixing bowl.

5. Thoroughly combine the banana sunflower butter combination with the dry mixture.

6. Fold apricots, shredded coconut, hemp and sunflower seeds into the mixture.

7. Using a small scoop, place dollops on the parchment-lined baking sheet. Leave room in between the scooped batter to flatten cookies.

8. Cut a small square of parchment paper, measuring about 3” x 3”. Place the square parchment on top of each cookie, and using the bottom of a ½ cup measuring cup, flatten into ½”-thick discs.

9. Bake cookies for approximately 14 minutes, or until a light golden brown. Remove tray from oven and gently flip cookies with a spatula. Return to oven and cook for another 2 minutes or until golden brown on both sides.

Note: Sometimes these cookies turn out a (dare I say) not-so-appealing hue. Don’t let the color deter you from enjoying - they taste yummy regardless!

Salads

BEETS & GREENS SALAD

Red beets are known to boost fertility in women. They're rich in folic acid, aid in DNA repair, and also prevent birth defects. Red beets also support detoxification, which is great for you and your baby. Beets can support healthy circulation in the body and the uterus. A healthy uterus is crucial for successful egg implantation. Beets can “bleed” and stain hand, clothes and countertops, so be careful when using them.

4 5 SERVINGS PREP (MINS.)

INGREDIENTS

COOK (MINS.)

¼ cup extra virgin olive oil

¼ cup raw apple cider vinegar

1 ½ tsp grade b maple syrup pinch sea salt

4 cups mixed greens

1 package pre-cooked organic beets*

½ cup raw pecans, chopped ½ cup chopped parsley leaves

DIRECTIONS

1. Whisk oil, vinegar, maple syrup and salt in a small bowl. Set aside.

2. Toss greens, beets and parsley in a medium-sized bowl. Once combined, toss with dressing.

3. Top salad with pecans and serve.

Note: *Packaged, pre-cooked beets can be found in your local grocer’s produce department. They typically come with 3-4 pieces, and are great alternative when time is limited.

Turn this salad into a meal with the addition of lentils, grilled chicken or another protein of choice. If the salad won’t be shared and eaten in one sitting, only dress individual portions as they are served. This will allow the salad a longer shelf-life and prevent the greens from turning soggy.

Kale Slaw

KALE SLAW

You may have heard the hype about kale. This time you can believe it. Kale is a fertility superfood. It is high in iron and calcium which is important for follicular development. It is also good for reducing inflammation which is beneficial for PCOS and endometriosis. Time to load up your plate!

4 10 SERVINGS PREP (MINS.)

INGREDIENTS

2 Tbsp extra virgin olive oil

2 Tbsp raw apple cider vinegar

¼ cup whole grain mustard

1 tsp grade b maple syrup

pinch sea salt

COOK (MINS.)

1 large bunch curly kale, stems removed, sliced into thin bite-sized strips

1 large carrot, grated

1 red pepper, sliced into thin bite-sized strips

3 scallions, thinly sliced

½ cup toasted sunflower seeds

DIRECTIONS

1. Whisk oil, vinegar, mustard, maple syrup and salt in a small bowl. Set aside.

2. Toss kale, carrot, pepper, and scallion in a medium-sized bowl. Once combined, toss with dressing.

3. Top salad with sunflower seeds and serve.

Note: The kale will continue to break down as it sits in the dressing. Salad tastes great after a day or two of marinating!

Arugula Avocado with Lemon Honey Vinaigrette

ARUGULA AVOCADO WITH LEMON HONEY VINAIGRETTE

Avocado’s were considered the ultimate in fertility fruits by the Aztec’s. The high Vitamin E content in avocados help increase sperm motility and keep them from grouping together as they make their journey to the egg. The peppery slightly nutty flavour of the arugula is a wonderful combination with the lemon dressing.

4 10 SERVINGS PREP (MINS.)

INGREDIENTS

2 Tbsp extra virgin olive oil

1 lemon, juiced

1 ½ tsp raw honey pinch sea salt

4 cups arugula

1 avocado, chopped

1 small shallot, thinly sliced

1 small bunch basil leaves, chopped

¼ cup hemp seeds (optional)

DIRECTIONS

COOK (MINS.)

1. Whisk oil, lemon juice, honey, and salt in a small bowl. Set aside.

2. Toss arugula, avocado, shallot and basil in a medium-sized bowl. Once combined, toss with dressing.

3. Top salad with hemp seeds and serve.

Note: If the salad won’t be shared and eaten in one sitting, only dress individual portions as they are served. This will allow the salad a longer shelf-life and prevent the greens from turning soggy.

Spinach & Sautéed Mushrooms with Balsamic Vinaigrette

Mushrooms contain a small amount of folate, which is essential when planning for pregnancy, so every bit counts. Folate protects against neural tube defects in developing fetuses. Mushrooms also provide a small amount of vitamin B-12 which works with the folate to improve the immune system. The portobello mushrooms have a meaty texture making them an ideal plant-based option and they have a slightly earthy flavour which is enhanced by the sea salt in this simple dish.

4 10 SERVINGS PREP (MINS.)

5 COOK (MINS.)

INGREDIENTS

2 Tbsp + 1 Tbsp extra virgin olive oil

3 Tbsp balsamic vinegar

1 tsp organic honey, raw if available pinch sea salt

4 cups baby spinach

½ cup cooked kidney beans (if using canned beans, thoroughly rinse)

1 portobello mushroom cap, halved and sliced ½ cup toasted or raw* pumpkin seeds

DIRECTIONS

1. Whisk 2 Tbsp oil, vinegar, honey, and salt in a small bowl. Set aside.

2. Toss spinach and beans in a medium-sized bowl. Once combined, toss with dressing.

3. Sauté mushrooms in remaining oil (with a pinch of sea salt), using a small skillet on medium heat. Cook for approximately 5 minutes or until the moisture releases.

4. Top salad with cooked mushrooms and pumpkin seeds.

Note: If the salad won’t be shared and eaten in one sitting, only dress individual portions as they are served. This will allow the salad a longer shelf-life and prevent the greens from turning soggy.

*If you’d like to do your own toasting, heat a small, dry skillet over medium high heat and gently toss seeds until they turn a light golden brown and fragrant, 1-2 minutes.

If you have Candida (yeast overgrowth) are are sensitive to mold/fungi, omit the mushrooms and substitute, one zucchini or one sweet potato (precooked).

Soups

Garlicky Spinach Zucchini Soup

Let’s face it there is nothing better than a hot bowl of soup on a cold day. Turns out according to Traditional Chinese Medicine fueling the body with warming foods helps to improve circulation, especially in the lower abdomen where the reproductive organs reside. The thought is that a warm uterus is more receptive to egg implantation. Bring on the soup!

4 10 SERVINGS PREP (MINS.)

INGREDIENTS

2 Tbsp extra virgin olive oil

1 cup shiitake mushroom caps, thinly sliced

1 small zucchini, small dice

1 head of garlic, cloves peeled and thinly sliced

4 cups gluten-free vegetable broth (low sodium)

COOK (MINS.)

½ cup cooked kidney beans (if using canned beans, thoroughly rinse)

3 cups baby spinach, chopped

1 tsp raw apple cider vinegar

½ tsp sea salt, to taste fresh ground black pepper, to taste

DIRECTIONS

1. Heat oil in a large pot over medium heat.

2. Sauté mushrooms for approximately 2-3 minutes, stirring occasionally, until they begin to brown. Add the zucchini and cook an additional 2 minutes.

3. Add garlic and cook for another minute.

4. Add broth and bring to a boil. Reduce heat to a simmer and add beans. Cook for 10 minutes.

5. Add spinach and cook for another 5 minutes.

6. Remove from heat and add vinegar, salt and pepper to taste

Note: If you’d like a heartier soup, try adding ½ cup quinoa or brown rice and ½ cup of water. This will slightly increase the cook time.

Creamy Carrot Soup

CREAMY CARROT SOUP

Yellow and orange vegetable and fruits are good for sperm. This study found that carrots produced the best all round results by boosting sperm by almost 8%. The ginger in this creamy soup gives it a nice flavour punch.

4 10 SERVINGS PREP (MINS.)

30 COOK (MINS.)

INGREDIENTS

2 Tbsp organic virgin coconut oil

1 large yellow onion, medium dice

¼ tsp sea salt, plus to taste

4 cups peeled, chopped carrots (approximately 7-8 large carrots)

1 ½ tsp ground ginger

4 cups water or gluten-free vegetable broth (low sodium) + additional if needed

1 ½ tsp lemon juice

DIRECTIONS

1. In a medium-sized pot, heat oil over medium-low heat.

2. Add onion and salt and cook until sweaty and translucent, approximately 4-5 minutes.

3. Add carrot and cook until moisture releases, approximately 6 minutes. Add ginger and mix to coat carrot.

4. Add liquid. Raise the heat, bringing the mixture to a boil. Immediately reduce the heat and let simmer until the carrot is tender, approximately 15 minutes.

5. Remove soup from heat and ladle portions into a high-speed blender, filling only three-quarters at a time. Blend portions until creamy and add extra water/ stock if needed. Alternatively, use an immersion blender to cream the soup inside the cooking vessel.

6. Add lemon and stir thoroughly. Season to taste.

Cauliflower Coconut Bisque

During the follicular phase of your menstrual cycle the body is working hard to develop follicles and estrogen levels are on the rise. For women struggling with endometriosis or fibroids often have too much estrogen. Eating a diet that is high cruciferous veggies such as cauliflower, broccoli, cabbage and kale contains a phytonutrient called DIM (di-indolylmethane). DIM helps to to metabolize estrogen better. This soup will help to balance your estrogen levels and the creamy texture will keep you satisfied longer.

4

10 SERVINGS PREP (MINS.)

20 COOK (MINS.)

INGREDIENTS

2 Tbsp coconut oil

2 small shallots

2 garlic cloves, chopped

1 medium head cauliflower, cut into florets

1 ½ tsp curry powder

½ tsp chili powder

1 14-oz can organic coconut milk

4 cups gluten-free vegetable broth (low sodium)

1 lime, juiced

1 small bunch cilantro, leaves chopped (optional) sea salt, to taste

DIRECTIONS

1. Heat oil in a large pot over medium heat.

2. Sauté shallot (with a pinch of sea salt) in oil until translucent, mixing occasionally.

3. Add the garlic and cauliflower and cook for another 3-4 minutes, stirring occasionally to prevent sticking. The cauliflower should look “sweaty.”

4. Add the curry and chili powder and mix until the vegetables are coated.

5. Pour coconut milk and broth into the pot and bring mixture to a boil. Immediately reduce heat to a simmer and cook covered for 15 minutes or until the cauliflower is tender.

6. Remove soup from heat and ladle portions into a high-speed blender, filling only three-quarters at a time. Blend portions until creamy and add extra water/ stock if needed. Alternatively, use an immersion blender to cream the soup inside the cooking vessel.

7. Add lime and stir thoroughly. Season to taste and top with cilantro.

Red Lentil Soup

This hearty soup will give you your daily dose of folate. The lentils are fertility superfood and are packed with folate and rich in fibre and iron. The garlic is a good immune booster to fight off infections and viruses.

4 10 SERVINGS PREP (MINS.)

25 COOK (MINS.)

INGREDIENTS

2 Tbsp coconut oil

1 large yellow onion, medium chop

1” knob of ginger, peeled and minced

6 garlic cloves, minced

1 tsp ground coriander

2 tsp ground cumin

½ tsp chili powder

4 tomatoes, chopped or 1 15-oz can diced tomatoes

1 quart gluten-free vegetable broth (low sodium)

¾ cup red lentils

1 lime, juiced

sea salt, to taste

1 small bunch parsley, leaves chopped (optional)

DIRECTIONS

1. Heat oil in a medium pot over medium heat. Add the onion and cook until translucent and sweaty, approximately 3-4 minutes.

2. Add ginger and garlic and cook for another minute. Add coriander, cumin and chili. Mix until onions are well coated.

3. Add the tomato, broth and lentils. Stir and bring to a boil. Immediately reduce heat and allow soup to simmer until the lentils soften, approximately 20 minutes.

4. Remove from heat and add lime juice and salt.

5. Serve warm topped with chopped parsley.

Entrées

Kiwi Salsa Chicken

KIWI SALSA CHICKEN

This dish is so simple yet the combination of colourful fruits and vegetables are a delight for the senses. The kiwi salsa is loaded with Vitamin C. Ascorbic acid plays a role in the regulation of menstruation and ovulation.

2 30 SERVINGS PREP (MINS.)

15-20 COOK (MINS.)

INGREDIENTS

2 limes, juiced

1 small bunch of cilantro, leaves chopped

1 garlic clove, minced

1 tsp sea salt

¼ tsp red chili flakes

1 Tbsp extra virgin olive oil

2 organic boneless skinless chicken breasts

3 kiwi, medium dice

1 orange bell pepper, medium dice

1 small shallot, minced

1 lime, juiced pinch sea salt

1 Tbsp coconut oil

DIRECTIONS

1. Whisk lime juice, cilantro, garlic, salt, chili flakes and oil in a medium size bowl. Add chicken and coat thoroughly. Let marinate for at least 30 minutes.

2. While chicken marinates, combine kiwi, pepper, shallot, lime and salt in a small bowl.

3. Heat non-stick skillet or cast iron to medium heat with coconut oil. Cook chicken breasts for approximately 8 minutes on each side, or until the juices run clear

4. Season with additional salt and pepper to taste.

5. Remove chicken from heat, slice, and top with kiwi salsa.

Note: For a delicious side, try cooking long grain brown rice in coconut milk. Add a pinch of salt and a splash of lime juice.

Mediterranean Salmon

Mediterranean Salmon

Following a mediterranean diet (loaded with fruits, veggies, fish and healthy fats) has been shown to increase conception by as much as 65%. The topping on the salmon will transport you to Italy with fresh flavours and olives.

2 5 SERVINGS PREP (MINS.)

12 COOK (MINS.)

INGREDIENTS

2 Tbsp extra virgin olive oil

½ tsp sea salt

¼ tsp fresh ground black pepper

2 6-oz wild salmon filets

1 lemon, sliced

1 cup cherry tomatoes, halved

½ cup pitted kalamata olives

1 small bunch chives, minced

1 ½ Tbsp balsamic vinegar

DIRECTIONS

1. Preheat oven to 450 degrees Fahrenheit and line sheet tray with unbleached parchment paper.

2. Combine 1 Tbsp oil, salt and pepper in a medium bowl. Add salmon filets and coat evenly.

3. Place the salmon skin side down on the sheet tray and top each piece with 2 lemon slices. Bake for approximately 12 minutes, or until cooked through.

4. While the salmon cooks, combine tomatoes, olives, chives, vinegar, and remaining 1 Tbsp oil.

5. Remove salmon from the oven, discard lemon slices, and serve with the tomato olive salad.

Almond Pesto Trout

Almond Pesto Trout

Most pesto recipes are have cheese in them. Since we know dairy is one of the top allergens and could potentially be a dietary trigger for anyone struggling with infertility, here is a dairy-free version that is sure to please any cheese-lover. This pesto is has sweet peppery taste and the almonds are a good source of calcium which is essential for healthy pregnancy.

2 10 SERVINGS PREP (MINS.)

10 COOK (MINS.)

INGREDIENTS

1 bunch of basil, tough stems removed

¼ cup + 2 Tbsp extra virgin olive oil

¼ cup raw almonds

¼ tsp + a small pinch sea salt

¼ tsp fresh ground black pepper

½ tsp garlic powder

2 6-oz wild trout filet

2 lemons, juiced

DIRECTIONS

1. Pulse basil, ¼ cup oil, almonds and ¼ tsp salt in the food processor until well combined. Set aside.

2. Mix together a small pinch of salt, pepper, garlic and 1 Tbsp oil.

3. Rub filets with mixture, evenly distributing seasoning on both sides.

4. Heat a cast iron skillet or pan with 1 Tbsp oil.

5. Cook the filet skin-side down for approximately four minutes. Flip filet and cook for another few minutes or until fish flakes and is cooked through.

6. Remove from heat top with pesto.

7. Serve over warm grains and your favorite veggie combo.

Note: Adjust the consistency of your pesto by increasing or decreasing the amount of oil used. The more oil, the thinner the pesto. With leftovers, mix pesto with simple roasted chicken for a quick chicken salad - or toss with grains for an added flavor boost. The walnuts and basil can also be swapped out for other flavor combinations - think parsley/pecan, cilantro/almond, and the list goes on!

Turkey Meatballs

These meatballs can be made smaller and served with gluten free brown rice pasta or eaten alone with a side of greens. Turkey is a lean protein and filled with iron which is essential as you prepare your body for a baby.

2 15 SERVINGS PREP (MINS.)

20 COOK (MINS.)

INGREDIENTS

1 small red onion, small dice

2 garlic cloves, minced

¼ tsp sea salt

¼ tsp chili powder

½ tsp ground cumin

¼ cup dried, sulphite-free currants or chopped raisins

¼ cup pitted green olives, chopped

¼ cup fresh chopped parsley leaves

½ lb ground organic turkey

DIRECTIONS

1. Preheat oven to 350 degrees Fahrenheit and line a sheet tray with unbleached parchment paper.

2. Combine onion, garlic, salt, chili, cumin, currants, olives and parsley in a medium sized bowl. Mix thoroughly.

3. Add turkey and combine until seasoning is evenly distributed throughout the meat.

4. Form four uniform turkey meatballs and place on the lined sheet tray.

5. Bake for approximately 15 minutes or until the centers are no longer pink.

6. Serve meatballs warm as a salad topper or along with your favorite veggie and grain combo.

Citrus Quinoa Salad

This versatile recipe can be eaten by itself as a salad or stuffed into a wrap. Quinoa is a complete protein and will keep you satisfied. It’s filled with fibre, iron and magnesium. A deficiency in magnesium may cause the stress hormone cortisol to increase and stress also depletes magnesium. Magnesium deficiency has been linked to many chronic conditions, including an increased chance of miscarriage.

2 5 SERVINGS PREP (MINS.)

15 COOK (MINS.)

INGREDIENTS

1 cup gluten-free vegetable broth (low sodium) or water

½ cup quinoa, rinsed

½ tsp ground cumin

¼ tsp chili powder

1 lemon, juiced

1 Tbsp extra virgin olive oil

2 scallions, thinly sliced

¼ cup pitted kalamata olives, halved

1 cup cherry tomatoes, halved

¼ cup raw almonds, chopped sea salt, to taste

DIRECTIONS

1. Bring broth/water to a boil in a small sauce pot. Add quinoa and once boiling again, reduce heat to a simmer and cover. Cook for approximately 15 minutes or until the quinoa is tender but not mushy. Turn off heat and let stand.

2. Mix cumin, chili, lemon and oil in a medium bowl. Toss with scallions, olives and tomatoes.

3. Add quinoa and mix thoroughly.

4. Season to taste and top with crushed almonds.

Note: This recipe makes a great addition to green salads and wraps as well as a quick grab and go lunch when in a time crunch. Double the recipe to have extra for leftovers. It tastes excellent after marinating in the refrigerator.

Stuffed Mushroom

Stuffed Mushroom

This dish is so easy yet it is a feast for the eyes and the taste buds. The combination of flavours and nuts makes this dish a hearty satisfying meal. Serve with a side salad of mixed greens or steamed greens.

2 10 SERVINGS PREP (MINS.)

40 COOK (MINS.)

INGREDIENTS

1 Tbsp virgin coconut oil

¼ tsp sea salt

1 small yellow onion, small dice

2 garlic cloves, minced

1 small sweet potato, peeled and small dice

1 small fennel bulb, thinly sliced

1 cup baby spinach leaves, chopped

1 tsp minced fresh oregano leaves

2 tsp balsamic vinegar

2 portobello mushroom caps, gills and stems removed

¼ cup raw walnuts, chopped fresh ground pepper, to taste

DIRECTIONS

1. Preheat oven to 400 degrees Fahrenheit and line sheet tray with unbleached parchment paper.

2. Heat oil in a medium sized skillet on medium heat. Add onion and salt and cook until translucent and starting to caramelize. Add garlic and cook for another minute.

3. Add sweet potato and cook for 5 minutes or until slightly softened. Add fennel, spinach and oregano and cook for another minute or until the spinach wilts.

4. Remove mixture from heat and stir in the balsamic vinegar.

5. Place caps bottom side down on the sheet tray. Spoon half of the mixture into each cap, and top with walnuts.

6. Bake for 15 minutes or until the mushroom softens.

7. Remove mushrooms from the oven and top with fresh cracked pepper and salt to taste. Serve warm.

Note: If you have Candida (yeast overgrowth) or are sensitive to mold/fungi, omit the mushroom. You can use red bell pepper to stuff instead. Remove and discard the tops, seeds and membranes of the peppers. Slice bottom of peppers if they do not stand upright. Arrange in a shallow baking dish. Use approximately 3-4 peppers.

Chickpea Crepe with Arugula & Walnut Chutney

I became a crepe fanatic after tasting this recipe. This recipe is so easy and delicious you’ll be calling in your friends for a party. The arugula mixed with lemon is a delight for your taste buds.

2 10 SERVINGS PREP (MINS.)

20 COOK (MINS.)

INGREDIENTS

1 cup sun-dried tomatoes, soaked for up to an hour and drained

1 cup raw walnuts

2 Tbsp + 2 Tbsp + 2 Tbsp extra virgin olive oil

2 small tomato, chopped

2 garlic clove

2 tsp apple cider vinegar sea salt, to taste crushed fresh black pepper, to taste

1 cup chickpea flour

1 cup water

½ tsp sea salt

2 tsp chopped fresh oregano (optional)

4 cups arugula

2 lemons, juiced

DIRECTIONS

1. Pulse sun dried tomato, walnut, 2 Tbsp oil, tomato, garlic and vinegar in food processor until well combined. Set aside.

2. Whisk flour, water, 2 Tbsp oil, salt and oregano in a medium bowl.

3. Heat medium size skillet with1 Tbsp oil on medium-high heat.

4. Pour half the batter into pan and cook until the edges brown and firm, approximately 2-3 minutes.

5. Using a spatula, gently flip the crepe and cook for another 2-3 minutes on the other side. It should be lightly golden and hold it’s shape. Remove from heat.

6. Heat the remaining 1 Tbsp oil. Pour the remaining batter into the pan and follow the same steps as for cooking the first crepe.

7. Remove from heat and top crepes with walnut chutney.

8. Toss the arugula in lemon and place on top of the chutney.

9. Wrap and eat burrito-style, or slice and enjoy!

Note: Use the crepe as a vessel for eating any odds and ends you have in the fridge, like grains, avocado, hummus, left-over veggies - Toss ‘em all on top for an easy and satisfying meal.

Forbidden Rice Salad

Black rice is commonly referred to as “forbidden rice” because of its interesting history. In China, black rice has been known for being good for the kidneys, stomach and liver since ancient times. Thousands of years ago in ancient China, Chinese men took possession of the black forbidden rice, banning its consumption among anyone who was not considered royalty or elite. The Chinese people were not allowed to grow or consume this forbidden rice, which led to its unique name that it still carries with it today.

2 10 SERVINGS PREP (MINS.)

40 COOK (MINS.)

INGREDIENTS

½ cup forbidden rice (aka black rice) or long grain brown rice

2 limes, juiced

1 Tbsp raw apple cider vinegar

1 Tbsp extra virgin olive oil

½ tsp ground coriander

¼ tsp ground ginger

¼ tsp sea salt

3 scallions, thinly sliced

½ small head of radicchio, thinly sliced*

1 yellow bell pepper, small dice

1 orange, sliced, skin and pith removed

½ cup chopped cilantro leaves

¼ cup sliced mint leaves

½ cup cashews

DIRECTIONS

1. Cook rice according to package instructions.

2. Whisk lime juice, vinegar, oil, coriander, ginger, and salt in a medium size bowl. Mix in rice.

3. Add scallion, radicchio, pepper, orange, cilantro and mint. Toss until well combined.

4. Top with cashews and serve as is or over a bed of greens.

Note: *The remaining radicchio can be reserved for a veggie side.

Chopped Turkey Salad

Non salad lovers this is for you! This warm turkey salad isn’t like your normal boring salad. The spices and nuts give it a unique flavour. The pistachios are filled with healthy fats. Fats are a source of energy and have a role in assisting the body absorb Vitamins A, E, D and K.

2

10 SERVINGS PREP (MINS.)

20 COOK (MINS.)

INGREDIENTS

½ pound organic boneless, skinless turkey breast

¼ tsp sea salt

¼ tsp freshly crushed black pepper

1 Tbsp extra virgin olive oil

1 lemon, juiced

1 Tbsp raw apple cider vinegar

1 ½ tsp organic honey (raw, if possible)

¼ tsp ground cumin

1 Tbsp chopped fresh oregano leaves

1 Tbsp thinly sliced basil leaves

3 scallions, sliced

1 small shallot, minced

¼ cup pitted green olives, chopped small

¼ cup chopped, shelled pistachios

DIRECTIONS

1. Preheat oven to 350 degrees Fahrenheit and line sheet tray with unbleached parchment paper.

2. Season turkey with salt and pepper. Place on sheet tray and bake until juices run clear and the center is no longer pink, approximately 20 minutes.

3. Whisk oil, lemon, vinegar, honey, cumin, oregano and basil in a medium bowl. Add scallion, shallot, and olives.

4. When turkey is done cooking, thinly slice and chop into small pieces. Add to the bowl.

5. Toss ingredients until thoroughly mixed. Add pistachios and mix well.

6. Serve in a wrap, or on a bed of mixed greens.

Maple-Glazed Teriyaki Chicken

Lean sources of protein are good additions for your diet. The vegetables in this dish are rich in antioxidants which are essential for sperm and egg development.

2 30 SERVINGS PREP (MINS.)

30 COOK (MINS.)

INGREDIENTS

⅓ cup coconut aminos

¼ cup grade b maple syrup

2 Tbsp toasted sesame oil

2 tsp raw apple cider vinegar

1 Tbsp fresh ginger root, peeled and minced

2 garlic cloves, minced

½ tsp red chili flakes (optional)

2 organic boneless skinless chicken breast

½ small head of radicchio, thinly sliced

1 cup arugula

1 Tbsp extra virgin olive oil

pinch sea salt

2 scallions, thinly sliced

1 tsp sesame seeds

DIRECTIONS

1. Preheat oven to 350 degrees Fahrenheit.

2. Combine coconut aminos, maple syrup, oil, vinegar, ginger, and garlic in a shallow baking dish. Add chicken and coat evenly. Marinate for at least 30 minutes.

3. Place baking dish (with the marinade and chicken) in the oven and cook for approximately 20 minutes, or until the chicken juices run clear and the center is no longer pink.

4. While the chicken cooks, toss radicchio, arugula, oil and salt in a medium bowl. Plate the greens.

5. Remove chicken from the oven, slice into strips, and place on the greens. Serve with remaining marinade.

6. Top chicken with scallions and sesame seeds.

Almond Broccoli Spaghetti Squash

If you are looking for an alternative to pasta this vegetarian pasta fits the bill. Easy to make, just cut the squash in half, bake and then remove with a fork. This pasta is loaded with folic acid, potassium, Vitamin A and beta carotene which are good for both sperm and egg health. 2 30 SERVINGS PREP (MINS.)

30 COOK (MINS.)

INGREDIENTS

1 spaghetti squash, *halved from end to end and seeded

2 tsp coconut aminos

2 tsp grade b maple syrup

1 tsp toasted sesame oil

1 tsp + 1 Tbsp extra virgin olive oil

1 Tbsp raw apple cider vinegar

2 ½ Tbsp raw almond butter

1 garlic clove, minced

¼ tsp ground ginger

1 small head of broccoli, cut into florets pinch sea salt

¼ cup raw almonds, chopped

DIRECTIONS

1. Preheat oven to 400 degrees Fahrenheit and line a sheet tray with unbleached parchment paper.

2. Place the squash flesh side down on the sheet tray. Roast for approximately 30 minutes, or until the squash is tender. This can be tested by sticking a fork through the skin. If it pierces through with no resistance, the squash is ready to come out of the oven.

3. Using a fork, comb through the flesh to separate it from the skin, and to separate individual strands.

4. While the squash is cooking, whisk together coconut aminos, maple syrup, sesame oil, 1 tsp olive oil, vinegar, almond butter, garlic and ginger.

5. Heat a medium size skillet on medium heat with the remaining 1 Tbsp olive oil.

6. Quick sauté the broccoli with a pinch of sea salt until it softens slightly, approximately 5 minutes.

7. Mix the squash with the sauce and toss with broccoli. Serve warm, topped with chopped almonds.

Note: The squash seeds can be cleaned, salted and roasted for a snack or salad topper.

*Spaghetti squash is very firm and can roll fairly easily. When prepping, slice off the stem and hold the squash firmly as you slice from the top point to the bottom.

Pumpkin Sunflower Pate

Pumpkin Sunflower Pate

You can whip this filling pate up the blender in no time! Sunflower seeds are loaded with zinc which is essential for male fertility and sperm health. Remember you need at least 1 hour to soak the seeds in advance!

2 70 SERVINGS PREP (MINS.)

INGREDIENTS

COOK (MINS.)

½ cup raw sunflower seeds, soaked for 1 hour, drained and rinsed

¼ cup raw pumpkin seeds, soaked for 1 hour, drained and rinsed

1 small shallot, minced

1 small red bell pepper, chopped small

1 Tbsp minced fresh dill

2 Tbsp capers

1 lemon, juiced

2 tsp organic honey (raw, if possible)

1 Tbsp dijon mustard

⅛ tsp fresh crushed black pepper

¼ tsp sea salt

½ tsp dulse flakes (optional)

DIRECTIONS

1. Pulse seeds in food processor until broken into small pieces. Scrape the sides as needed.

2. In a large mixing bowl, combine shallot, pepper, dill, capers, lemon juice, honey, mustard, pepper, and salt.

3. Add seeds and mix thoroughly.

4. Serve wrapped in a collard green or on a bed of greens (tossed with a splash of extra virgin olive oil, lemon, and a pinch of sea salt), with any additional veggie favorites.

Note: The sunflower and pumpkin seeds can be soaked in the same bowl. Soaking time is a minimum of 1 hour, but can be up to 12 hours, or overnight.

Snacks

Tahini Lemon Cookies

These yummy cookies are a treat that tastes good and are also good for your body. The lemon juice gives them a nice zip.

10

SERVINGS PREP (MINS.)

INGREDIENTS

DIRECTIONS

¾ cup almond meal

⅛ tsp sea salt

2 ½ Tbsp grade b maple syrup

2 ½ Tbsp tahini

1 lemon, juiced

6 COOK (MINS.)

1. Preheat oven to 350 degrees Fahrenheit and line sheet tray with unbleached parchment paper.

2. Combine almond meal and salt in a small bowl. Add maple syrup, tahini and lemon. Mix thoroughly.

3. Scoop equal portions of dough onto the parchment. Flatten to a ¼” thickness with the bottom of a measuring cup.

4. Bake for 6 minutes or until golden brown.

Note: For instant gratification, eat the cookie dough raw. If you have PCOS, omit the maple syrup and substitute liquid stevia to taste (5-10 drops). Stevia is 300 times sweeter than sugar so a little goes a long way.

Brownie Bites

This delicious brownie will satisfy your sweet tooth. The trio of nuts will give you a good dose of healthy fat and help keep your cravings at bay.

10

SERVINGS PREP (MINS.)

INGREDIENTS

¼ cup walnuts

⅛ cup pecans

⅛ cup almonds

2 ½ Tbsp cacao powder

1 Tbsp unsweetened, shredded coconut pinch ground cinnamon pinch sea salt

8 medjool dates

2 Tbsp grade b maple syrup

1 Tbsp melted virgin coconut oil

DIRECTIONS

COOK (MINS.)

1. Pulse walnuts, pecans, almonds, cacao, coconut, cinnamon and salt in the food processor until well combined and broken into small pieces.

2. One by one, drop dates through the processor feed and pulse until well combined. Add maple syrup, pulse, and scrape the sides as needed.

3. Drizzle oil through through processor feed while the machine is running, until well combined.

4. Divide mixture and roll with hands to form uniform 1” balls.

5. Eat immediately or chill on an unbleached parchment lined plate in the refrigerator.

Note: Keep the quantities consistent, but use any combination of nuts you have on hand.

Dates vary in moisture and sweetness level. If the mixture feels dry and/or bitter, add extra dates or a splash of maple syrup to reach your desired taste/texture.

Brownie bites keep in the fridge, sealed in an airtight container, for about a week. They can be frozen for up to a month.

If you have candida (yeast overgrowth) omit this recipe.

Berry Banana Chia Cream

Berry Banana Chia Cream

Chia seeds are loaded with Omega 3’s which help regulate hormones, increase cervical mucus, promote ovulation and overall health of the uterus. This dessert can be eaten for breakfast or a snack too!

2 30

SERVINGS PREP (MINS.)

COOK (MINS.)

INGREDIENTS

2 ½ Tbsp chia seeds

½ cup almond or coconut milk

½ cup blueberries

½ cup blackberries

½ cup frozen, ripe banana

2 Tbsp honey or grade b maple syrup

1 tsp lucuma or maca powder (optional)

small pinch sea salt

DIRECTIONS

1. Mix the chia and milk and let stand until the chia thickens, at least 30 minutes.

2. In a high-speed blender, combine the remaining ingredients with the chia milk, pureeing until creamy and smooth.

Note: For added sweetness and texture, try topping with a gluten-free granola or a handful of fresh berries.

SmokEy Black Bean Dip

The combination of the spices and herbs in this dip make it a filling snack and the black beans have folic acid too!

5

SERVINGS PREP (MINS.)

COOK (MINS.)

INGREDIENTS

1 15-oz can black beans, drained and rinsed

2 garlic cloves, minced

¼ tsp sea salt

½ tsp ground cumin

½ tsp smoked paprika

¼ cup chopped cilantro leaves

½ lemon, juiced

2 ½ Tbsp extra virgin olive oil water, if needed

DIRECTIONS

1. Place all ingredients (except for water) in the bowl of the food processor and pulse until well combined. Add water to adjust to desired consistency.

2. Serve dip with carrot sticks, cucumber slices or any other veggie of choice.

Note: Spread any extra dip onto a collard green and wrap with your favorite sandwich fixins.

Avocado Smoked Paprika

Avocado Smoked Paprika

Here’s an interesting fact! Avocado’s take exactly nine months to grow and blossom into a ripened fruit. They are also filled with goods fats which are essential for proper brain growth and eye development in your baby. Toss them in smoothies, spread on toast or chop them up on your salad.

10

SERVINGS PREP (MINS.)

INGREDIENTS

1 avocado, seeded, peeled and sliced

1 tsp hemp seeds

2 pinches sea salt pinch smoked paprika, to taste

6 COOK (MINS.)

1. Plate avocado and top with the remaining ingredients. Enjoy! DIRECTIONS

Walnut Banana Crepe

Walnut BANANA CREPE

This could be a great dish for weekend brunch or as a snack too. The combination of almond butter, bananas and maple syrup make a decadent treat. Banana’s are also great for sperm health. They have magnesium, vitamin B, Vitamin A and C which help to improve and stimulate the production of sperm.

2 10 SERVINGS PREP (MINS.)

20 COOK (MINS.)

INGREDIENTS

1 cup chickpea or garbanzo flour

1 cup water

2 Tbsp + 2 Tbsp melted virgin coconut oil

½ tsp sea salt

¼ tsp ground cinnamon

¼ tsp ground ginger (optional)

2 tsp + 2 tsp maple syrup

1 tsp vanilla extract

¼ cup almond butter

2 banana, peeled and sliced

½ cup raw walnuts, chopped ground cinnamon, to taste

2 Tbsp cacao nibs (optional)

DIRECTIONS

1. Whisk flour, water, 2 Tbsp oil, salt, cinnamon, maple syrup, and vanilla in a medium bowl.

2. Heat medium size skillet with 1 Tbsp oil on medium-high heat.

3. Pour half the batter (approximately ¾ cup) into pan and cook until the edges brown and firm, approximately 2-3 minutes.

4. Using a spatula, gently flip the crepe and cook for another 2-3 minutes on the other side. It should be lightly golden and hold it’s shape. Remove from heat.

5. Heat the remaining 1 Tbsp oil. Pour the remaining batter into the pan and follow the same steps as for cooking the first crepe.

6. Remove from heat and spread half of the almond butter on each crepe.

7. Top each with banana, walnut, remaining maple syrup and a pinch of cinnamon.

8. Wrap and eat burrito-style, or slice and enjoy!

Note: Similarly to the savory version, use the crepe as a vessel for eating any odds and ends you have in the fridge or pantry, like extra Fruit, Cacao, Hazelnut spread, shredded coconut.- Toss ‘em all on top for an easy and filling snack/dessert.

Super Seed Snack

These are great to pop in your mouth when a hunger craving hits. Sunflower butter is loaded with protein to help keep you satisfied longer.

12

20 SERVINGS PREP (MINS.)

INGREDIENTS

1 cup gluten-free oats

¼ tsp ground cinnamon

¼ tsp ground ginger

¼ tsp sea salt

½ cup sunflower butter

1 Tbsp maple syrup

4 medjool dates, pitted

¼ cup sunflower seeds

2 Tbsp hemp seeds

2 Tbsp chia seeds

1 Tbsp flax seeds

extra virgin coconut oil, as needed *

DIRECTIONS

COOK (MINS.)

1. Line baking sheet with non-bleached parchment paper.

2. In a food processor, pulse oats, cinnamon, ginger, and salt into a flour-like consistency.

3. Add sunflower butter, maple syrup, dates and sunflower seeds. Pulse to combine. With a rubber spatula, scrape the sides as needed.

4. Add hemp, chia, and flax. Pulse to combine.

5. Using a rubber spatula, remove the dough from the food processor and place in a medium bowl.

6. With a small scoop or tablespoon, scoop portions of dough and roll into uniform balls. Place on the parchment-lined baking sheet.

7. Once all the dough is rolled, place baking sheet in the refrigerator, and allow to chill for at least twenty minutes.

Note: *Dates come in varying consistencies, some more dry and less plump than others. If the dough is crumbly (and does not hold together), add coconut oil in very small increments until the dough holds without feeling wet.

Super Seed Snacks can be stored in the refrigerator (or the freezer) in an airtight container.

Coconut Cacao Cookie

When you just need a sweet treat! Cocao contains iron, zinc, calcium and manganese. Minerals are important for fertility because they help maintain hormonal balance. If you have PCOS please avoid this recipe as the maple syrup will spike your blood sugar.

12

5 SERVINGS PREP (MINS.)

10 COOK (MINS.)

INGREDIENTS

2 Tbsp ground flax

¼ cup + 2 Tbsp water

1 ¼ cup coconut flour

2 Tbsp raw cacao powder

2 Tbsp shredded, unsweetened coconut

¼ tsp sea salt

1 cup extra virgin coconut oil, melted ¼ cup + 1 Tbsp maple syrup

DIRECTIONS

1. Preheat oven to 350 degrees Fahrenheit. Line baking sheet with non-bleached parchment paper.

2. Combine flax and water, mix, and set aside for 10 minutes creating a gel-like consistency.

3. Thoroughly combine dry ingredients in medium-sized mixing bowl.

4. Mix wet ingredients in a small mixing bowl. Fold in the flax gel until well combined.

5. Pour the wet mixture into the dry mixture and thoroughly combine into dough.

6. Using a small scoop, place dollops on the parchment-lined baking sheet. Leave room in between the scooped batter to flatten cookies.

7. Cut a small square of parchment paper, measuring about 3” x 3”. Place the square parchment on top of each cookie, and using the bottom of a ½ cup measuring cup, flatten each cookie into ¼”-thick discs.

8. Bake cookies for approximately 10 minutes, or until a light golden brown.

9. Allow the cookies to cool completely before removing from the baking sheet.

Note: These are very fragile cookies - handle with care!

QUICK SALAD RECIPES

Try your favorite leafy lettuce with various sliced, diced or grated veggies. The possible combinations are endless. I love adding grated carrots and sliced tomatoes and cucumbers.

Fresh herbs are a wonderful option to mix in, as they are packed full of flavour (basil, oregano, parsley, cilantro).

Experiment with adding diverse forms of protein to your salads, such as nuts, seeds, beans, tofu, tuna, salmon, sardines and chicken. Pumpkin and/or sesame seeds are a good choice. (the black sesame seeds have loads of calcium). Walnuts add some good crunch. A can of black beans or chickpeas are fast and easy when you are in a pinch.

Pick up a light and healthy dressing at your local health food store, or mix up something easy, like lemon juice, black pepper and olive oil. Another option is walnut or flax oil mixed with unpasteurized apple cider vinegar. (2 tbsp of oil to 1 tsp vinegar)

Sea vegetables pack some healthy protein and yummy flavour. Dulse flakes sprinkle nicely and give the salad a delicious taste of the sea.

FREQUENTLY ASKED QUESTIONS

Why do I need the Fertility Preparation Program?

When our bodies are overloaded with toxins from the fluids we drink, to the food we consume our kidneys and livers become saturated with toxins. We experience symptoms such as gas, bloating, burping, mood problems such as anxiety, depression, brain fog, arthritis and joint problems, digestive problems such as irritable bowel, colitis and crohn’s disease, rashes such as dermatitis and eczema and premenstrual problems along with infertility. The Program will help to clear out the toxins to prepare your body for a baby.

How will the Program help me get pregnant?

The Program is a reboot for your body. It will help you discharge all the years of eating that may not have been great for your body. By removing the top allergens you will discover if you have any intolerances. Even an intolerance to one food can cause inflammation in your body and may be the root of why you can’t conceive.

Are you scared to change your diet?

First of all you may have heard about programs where all you starve yourself for 10 days, or where you only drink juice for 7 days, or maybe you’ve heard about only eating plants or going raw and not cooking anything.

This Program is filled with real food that will keep you full, minimize your cravings and fuel your body to prepare for a baby.

Are you a busy person?

This Program is designed for busy couples. The chef-prepared recipes are simple, easy and delicious. There are simple breakfast and lunch options. There is also a meal plan and grocery shopping list. You’ll know exactly what you need to get started.

How will I feel during the Program?

When you start to eat clean there will be some side effects. You may feel worse for the first 3 or 4 days as the toxins leave your body, but then you will experience a renewed sense of energy. It is not uncommon for symptoms to last for more than 3 or 4 days, sometimes weeks as the body discharges toxins that have accumulated for years. Please be patient and understand this is a normal part of the process. It’s a good idea to be kind to yourself during these 10 days.