How To Stay Healthy and Avoid Hangry

 

How To Stay Healthy and Avoid Hangry

How To Stay Healthy And Avoid Hangry.

Picture the scene.

You’ve been working hard.  Focussed on some super-important task.  Shizzle that must be done. Maybe it’s really interesting and you got lost in doing it.

Hours tick by.

Your bum is numb in your chair. Back killing.

Eyes are crossed from staring at a screen.

You haven’t had a brew in eons.

And you notice your energy really f-l-a-g-g-i-n-g.

One computer error or the broadband goes down and suddenly you turn from a Mild Mannered Miss to totes Bitch Troll From Hell, hurling your stress ball and unrepeatable abuse at your computer screen.

You’re more than thirsty, peckish and tetchy. You’re full on HANGRY. 

 

When Hangry Strikes

So what do you do in your hangry state?

Crash into the kitchen like an ogre  and look for the quickest, easiest, most fuelling – AVAILABLE  –  foods. It usually involves bread and cheese (or that classic variation toast and cheese). Or a shrivelled, microwaved, chewy potato.  Or the contents of the cookie jar.

If you’re out at work or college, you go to the canteen or shop and carb up big styley. Maybe even with bread and cheese again.

Am I right?

Washed down with a mug of coffee as big as your own head.

Any thoughts of nutrition, protecting your health, balancing your hormones, stabilising energy or moods, boosting your fertility – woooooshhhhhh. They flew straight out of the window.

Sticking with healthy habits isn’t always easy.

We’re busy, tired and sometimes don’t feel like rustling up a healthy meal or snack. I get it.

Sometimes, get pretty hangry myself. I have been known to eat doorsteps of sourdough toast and almond butter for lunch.

The key is a bit of PLANNING AHEAD.  And EATING LITTLE AND OFTEN.  Even though it’s tempting to skip meals when we’re busy.

 

Reasons To Avoid The Hangry

The main reason for hangry-ness is not eating regularly or skipping meals altogether.

Here’s why that’s not such a great plan.

 

  • Not eating  often or skipping meals messes up our blood sugar levels.  When our blood sugar is out of whack, so are our energy levels, moods and hormones.
  • It also affects our mood and concentration.  We can feel tired, sluggish and moody. Hell yeah.  We might also find it tough to concentrate which leads to poor performance.
  • If we make skipping meals a habit it can alters our metabolism. Our systems thinks it’s starving. Metabolism goes down. Our bodies stores and hangs onto fat.  Bummer.
  • Again, over time, it can increase our risk of diabetes. Blood sugar is higher and insulin balance thrown out of kilter.
  • We can have lower nutrition because we miss out on meals or we reach for poor food choices when we’re really hungry.
  • It can affect blood pressure. The drop in blood sugar levels due to skipping meals stimulates our bodies to release hormones to make up for low blood sugar. This in turn causes an increase in blood pressure levels.
  • We risk digestion issues. One of the key causes of acid, reflux, stomach pain and gas is skipping meals. When our stomachs are empty for a long time, there is more acid. So every time we skip meals, our stomachs produce acids that attack the stomach lining leading to acidity, ulcers and abdominal pain.

 

Best avoided, yes?

But how?

 

Planning Ahead To Avoid The Hangry and Stay Healthy

Planning ahead is key. It doesn’t just start in the kitchen, though, it goes way back to meal planning,  shopping and meal prep.

 

Here are some of my top tips:-

 

#1 Always make a list before you shop.

That way you’ll be less likely to meander around being tempted by the unhealthy and convenient choices. You could shop online to reduce risks of impulse shopping even more.  If it’s not in the house, you can’t eat it either. ‘Nuff said.

 

#2 Never shop hungry.

It’s too tempting to reach for chocolate, crisps or cake. Or a family sized pizza. All of which aren’t really healthy, hormone balancing or fertility-friendly.  Food is fuel and food is medicine. Cake is neither fuel nor medicine *winks*  It IS food for the soul … that should only be quaffed in the 10% of the time that we eat for the soul.

 

#3 Shop for fresh produce regularly.

You want veggies and fruit especially fresh to max the nutrition value and fresh fish tastes much nicer than frozen – I think anyway.

 

#4 Plan meals ahead.

That way you can shop more effectively. Maybe cuts down on any food waste too.  I actually have a one page meal planner. I use it for planning main meals, but you can use it for snacks too.

AND if you’re savvy you can cut down on food prep and cooking with the “cook once, eat twice” idea. e.g. cook a roast chicken on Sunday and eat leftovers for lunch or dinner for Monday!

 

#5 Batch cook and store food in the fridge or freezer.

Of course, be mindful of food safety. Don’t eat spoiled food. I often cook up a lot of healthy food on a Sunday to have in the fridge or to freeze for meals in the week or weeks ahead. Soups, stews, casseroles, curries, dhaals are good choices. I even cook up things like more rice than needed or a large pan of quinoa and transform it into different lunch dishes during the week.

Get the whole family roped into batch cooking to make it quicker, easier and more fun.

 

#6 Portion up food for meals in advance.

For example box up or plate up lunches tonight for tomorrow. So if hangry strikes, you just reach into the fridge and grab your healthy, filling food… feeling more saintly than if you snarfed a cheddar sandwich. And feeling loads better for a nutritious meal. You can even portion up and freeze food to defrost and reheat.

I share lots of easy recipes on my Facebook page, Instagram feed and in the blog.  Keep checking back.

 

Stay healthy, avoid hangry ladies.

 

Love, Kathy x

Healthy Hot Chocolate KP Styley

healthy-hot-choclate-kp-styley

Healthy Hot Chocolate KP Styley.

Come on, who doesn’t love a big, steamy, milky, luxurious mug of hot chocolate?

Warming?  Feels like a hug in a mug?  Hits you with your chocolate fix?

Am I right?

Well, I’m here to tell you you can have ALL that, but you can make it much healthier. IF you don’t shovel marshmallows on it, that is.  And that’s not such a buzzkill.

Here’s my take on healthy hot chocolate.  KP style.

This is spicy, healthy hot chocolate and it’s totally yummy. It’s not a gut-busting, heart stopping bucket of cream, sugar and chocolate. It even contains HORMONE-HELPING maca powder.

Lets’s start with the chocolate or in this case – raw cacao.

 

Raw Cacao

Cacao is a nut. Chocolate is made from the nut.  Cacao is rich in magnesium, chromium, iron, manganese and much more! A powerhouse of health and fertility fuelling nutrients.  A so-called superfood.

Not so much when it’s processed into chocolate..unless it’s 70% plus cocoa solids dark chocolate.

But you can buy raw organic cacao as a power in health stores. I get mine from Superfoodies.  It’s generally better for you than processed hot chocolate powder or commercial cocoa powder. Check the labels.

Now lets’s also say a few words about hormone-helping Maca.

 

Maca Powder

So bloomin’ hormone helping I wrote  a whole blog on it!

This creamy, white powder balances hormones, Increases vim and vigour…including sperm count!  It’s protein packed, although not a complete protein.

It tastes like butterscotch to me. Totally yummy.

So onto the recipe.

 

Recipe – Ingredients for One

1 mug of organic milk or non dairy milk – I find almond milk or hazelnut milk works well.

1-2 tablespoons raw organic cacao powder

1 teaspoon maca powder (mine also from Superfoodies )

Sweeten to taste – I use a small pitta date when I blend it OR 1/2-1 tsp rice syrup, honey, maple syrup, coconut palm sugar., …whatever you choose. Avoid white sugar and artificial sweetener, preferably as they are not good for health and hormones.

Pinch cayenne, ground ginger/ground cinnamon to taste  – OPTIONAL

 

 

Recipe – Method

whisking healthy hot chocolate

Warm your milk gently in a pan.  Don’t boil it.

Either whisk in the the ingredients as above OR better still, blend up in your blender to make it super frothy and creamy. I use my super duper, super affordable Froothie blender.

Sprinkle with raw cacao or cinnamon.

Shhhllurrrrpppppp.

Play around with the recipe to find your own version …and enjoy!

 

This will warm the cockles of your heart as my old Granny used to say. And you can wind it in, smugly, knowing it’s healthy hot chocolate too!

 

Love, Kathy x

Quinoa Porridge – Breakfast Hug in a Bowl

quinoa porridge breakfast hug in abowlQuinoa Porridge – Breakfast Hug in a Bowl.

This is one of my fave breakfasts EVER!

Quinoa.

Quinoa is pronounced “keen wah”.  It’s not a grain, but a seed. In the same family as chard, spinach and beets.
So a fab alternative to wheat and other grains. It causes less allergic reactions in people, than other grains. You can get red or white.
It’s mainly grown in South America and has been part of the native people’s diet for thousands of years.
When you cook it, it gets little tails, like sperm. It is slightly crunchy but soft..if that doesn’t sound weird? It tastes nutty.
It’s jam-packed with good nutrition.  It’s quite high in protein ..so good for everyone including vegetarians and vegans. Quinoa is a good source of calcium, magnesium and manganese,  B vitamins, Vitamin E and fibre.

You can make into breakfasts, lunches and dinners. It’s very versatile.

Okay, so quinoa is a bit more pricey than porridge oats, but it’s good to ring the changes and treat yourself where you can.

Quinoa Porridge

The porridge requires a little bit of prep.

I can see you busy bees and kitchen dodgers paling at that, but don’t write it off just yet. It’s worth a tiny bit of stove time. I’ll let you into a secret…cook the quinoa the night before and put it in the fridge. In fact, I batch cook it so I can make it into yummy salads and porridge for the next couple of days. Simples.

Quinoa Porridge – Ingredients for 2 Servings.

150g uncooked quinoa
350ml water
100ml non dairy milk like almond milk (vegan) or organic milk
1/2 tsp good vanilla extract
1 tsp ground cinnamon
2 tbsp dried cranberries, sultanas or currants
honey or sweetener to taste

Quinoa Porridge – Method

1. Rinse the quinoa well in cold, running water.
2. Combine with 350 millilitres of water and simmer for 10 to 12 minutes or until tender, when the little white ”tails” appear. Drain off any excess water, and return to the pan.
3. Add the milk, vanilla, cinnamon, dried fruit and honey or sugar to taste and simmer very gently for five minutes.
4. Top with fresh, raw, dried or poached fruits, nuts and seeds, and serve your porridge.

I love this on cold, wintry days to ring the changes from my egg based breakfasts, pancakes or other porridges. I really don’t enjoy eating the same thing every day and it’s good to vary your diet to max the nutrients you’re taking in.
Let me know, if you make this or post me  picture on my Facebook page.  I love to see your creations and hear if you like my recipe suggestions.
Love, Kathy x

My Comforting Chicken Soup Recipe

 

comforting chicken soup recipe

 

Comforting Chicken Soup Recipe.

You’ve heard all the cliches about people eating chicken soup when they’re feeling poorly or down?

Maybe they’re cliches because chicken soup IS good for you. And good for the soul.

The ingredients are sooooooo nourishing and … well … it is warming, comfort food.

I’m a Geordie (from the North East of England for my overseas readers –  like Sting) and my Granny was Irish. I make and snarf “chicken broth”.  It’s just soup.  But boy, what a soup.

I make a mahoosive cauldron of the stuff and have tasty lunches during a busy week or freeze it.  And them I feel a bit smug knowing I have  a freezer full of yummy goodness when I’m busy or just CBA. Yeah, even I CBA ,sometimes.

 

It’s got :-

  • Good quality protein to balance blood sugar, energy, hormones and mood.
  • Bone broth or proper stock for a mega boost of health, hormone and fertility boosting minerals in a form that our bodies absorb easily. It’s also said to be good for gut health and supercharging immunity – great for warding off coughs and colds.
  • Heaps of nutritious roots and other veggies for health, hormones and fertility.  Packed with poop plumping fibre too.
  • Hormone balancing legumes in the form of split, dried peas.
  • Healthy fats in the coconut or olive oil.
  • Nutritious carbs in pearl barley and the roots.

 

Chicken Soup Ingredients

Makes about 6 large bowls or 8-10 smaller bowls.

 

Chopped veggies for chicken soup

 

Leftover cooked, plain chicken or chopped raw (organic) chicken thighs or legs. No need to buy pricey chicken breast unless you want to. If choosing chicken thighs and legs, I buy one packet of skinless and boneless thighs so maybe 4 large thighs ..a little goes a long way.

75g pearl barley

75g split peas

2tbs coconut oil OR olive oil

2.5 litres (at least) of bone broth or quality chicken stock.  I often add 500ml bone broth and then top up with water.   You could use a stock cube or liquid but you’ll missing out on some top nutrition.

1 large onion

1 large leek, washed (get the grit out!)

2 small turnips

1 small swede or half larger swede

3 medium-large carrots

2 tablespoons fresh, chopped parsley

salt and pepper to taste

 

Chicken Soup Method

  1. Presoak the pearl barley and split peas according to the packet instructions
  2. Finely dice all the veggies – you may want a partner, kids or mate to help.
  3. Chop your cooked or raw chicken (never mix the two) into small bite sized pieces.
  4. Melt your chosen oil in a big old pan. Add chopped onion and leek and cook on a medium-low heat until soft but not brown. Expect this to take 5-10 mins.
  5. Add the bone broth or stock.
  6. If you’re using raw chicken add that now and ,simmer for about 20 mins.  If not go to step 7.
  7. Add the barley and peas and simmer for about 30 mins.
  8. Add the other veggies and parsley and chicken if you’re using pre-cooked chicken.
  9. Add more hot water as you’re cooking it, if it’s getting too gloopy.
  10. Simmer until your veggies and pulses are tender. How long depends on how big your veggies are and how well soaked your barley and peas were.
  11. Season and serve.
  12. Snarf with crackers or good quality bread.  Mr P makes a fine sourdough which is lovely fresh or toasted.

Recipe keeps for a few days in the fridge or is suitable for freezing.

 

cooking chicken soup

 

Please let me know how you get along or better still post some pics on my Facebook page.

Love, Kathy x

 

Quick Breakfasts for Busy Women

Quick Breakfasts for Busy Women

Quick Breakfasts for Busy Women.

I can see there’ll be A LOT of eye rolling at this.  Quick breakfasts.

“I’m far too busy for breakfast”

“YOU try getting  your family out on time AND make and eat a healthy breakfast”

“You gotta be kidding me”

“*!++@> off!”

 

I’ve heard them all, when I suggest that breakfast is kinda important.

Important for women.  Everyone, in fact.

Important for blood sugar, energy, mood, brain power, weight and hormones. And MORE.  Learn the benefits of breakfast here in this fab blog.

 

But I get it. I too have to wear my pants on the outside of my tights in the morning …

… making Mr P a quick cuppa and a small protein packed smoothie

… making him a really good lunch on the days he’s at his office (his coworkers snicker at his non BPA tubs of fresh goodies)

… shoving him into the car and pointing him  the railway station /his office

… walking mutts

… feeding mutts

… emptying the dishwasher

… tidying kitchen

… thinking about dinner

… getting myself ready

… making the bed

… gathering my work

… eating my own quick breakfasts

… cramming washing into the machine

… YOU get the picture.  You feel like you’ve done a days work and it’s not even close to 9am.

 

I do understand that it’s so much easier to..

a) Have NO breakfast, just wash and go

b) Just slurp down a mug of coffee as big as your head

c) Wind in a doorstep of white toast with margarine and a big fat dollop of sugary jam

 

It doesn’t have to be this way. There are quick breakfasts that are nutritious breakfasts.

Here are some of my own go-to quick breakfast. Perfect for busy women. Vary your brekkie for nutrition and to avoid getting stuck in a breakfast rut.

 

Overnight Oats 1 Serving

This is easy peasy and you can pimp it up how you like. No cooking and it’s really filling. Even kids will eat this. And oats are pretty cheap. You can even take this to work with you!

Ingredients 

  • 1/3 cup rolled oats (organic ideally)
  • 1/3 – 1/2 cup (depends how thick you like it) organic milk or non dairy milk e.g. I love almond milk in mine
  • 1/3 cup plain organic Greek yogurt OR a little extra milk OR Cashew Cream (whatever you prefer)

 

 

Method

  1. Buy yourself a kilner jar or other pretty jar … because you’re soooo worth it. And we eat with our eyes too.
  2. Shove the ingredients into the jar and soak them in the fridge overnight for the magic to happen.
  3. Get creative! You can add 1/2 chopped banana or 1/3 cup fruit or fruit puree, chopped nuts, seeds, shredded unsweetened coconut, dried fruits, nut butter, maca powder stirred in (hormone balancing), cacao nibs/a little grated dark chocolate/stir in some cacao powder or even spices like a pinch of cinnamon or a little vanilla paste.  If you need a little extra sweetness honey or maple syrup or date paste is good.
  4. Scoop it down with a smug look on your face knowing it took less than 5 minutes and it’s doing you the power of good

 

Chia Seed Pudding 2 -3 Servings

Another super simple one you can take with you. You’ll find chia seeds at health stores or online. They are more pricey.  But are protein, fibre and nutrient packed little powerhouses.

Ingredients

  • 1 and 1/2 cups organic milk or non dairy milk e.g. almond milk, coconut milk
  • 1/4 cup chia seeds
  • 1 – 1 and 1/2 tablespoons of pure maple syrup or honey, to taste

Method

  1. Grab your cute kilner jar.
  2. Shove the ingredients into the jar, STIR REALLY WELL and soak them in the fridge overnight for the magic to happen.
  3. Go go go with the toppings again!
  4. Enjoy!

Note: it’s really yummy with coconut milk and tropical fruits with coconut shards and chopped nuts. OR make it chocolatey with cacao powder, some cinnamon and a little vanilla.

 

Chia Seed Pudding

 

Avocado Toast 1 Serving

I know it’s toast. Yay!  But not just any old toast. It’s important to get good bread.  Not the usual supermarket stuff.  Read the truth about your supermarket loaf … even the ones marketed as healthy and wholegrain!

I prefer sourdough as it’s natural yeasts and left to prove of a longer time, so easier to digest and full of flavour.  Sure, it will cost more money.  If your budget is tight, buy it when its cheap and freeze it.  Or make your own at the weekends and freeze it.  Mr P makes 6 loaves at a time and freezes them.

Ingredients

  • 1-2 slices sourdough bread toasted or another healthy loaf from a bakers
  • 1 small avocado
  • Extra virgin olive oil to drizzle
  • Squeeze lemon or lime juice
  • A sprinkle of chopped red chilli and fresh coriander (optional)

Method

  1. Make your toast
  2. Smoosh up your avocado all over the toast
  3. Top with a drizzle of oil and lemon or lime juice.
  4. Sprinkle with chilli and herbs if you’re using them.
  5. Scoff down.  The crunchy toast with the creaminess of the avocado is delicious.

Sometimes, I sprinkle my avotoast with a tiny crumble of organic feta and a grind of pepper instead of chilli end herbs.  Feta adds protein.

 

Smoothie 1 Serving

Play around and make some blends that you love!  This is a basic guide to making your own recipes.

Ingredients

  • 2/3rds mug liquid – choose from organic milk, non dairy milk, coconut water, juice, yoghurt, kefir …
  • 3/4 mug fruit – choose from banana, berries, mango, stone fruit, melon ….
  • 1 tbs protein – choose from organic yoghurt, cashew nuts, chia seeds, nut butter, ground flax seeds, organic protein powder, quinoa flakes …
  • Make sure it has some healthy fats e.g cashews, nut butter, chia seed, 1 tsp coconut oil, 1/2 avocado, ground flax seeds …
  • To go “green” add a handful of spinach leaves or other greenery (spinach has less flavour so easier to “hide”)
  • Pimp it up with some superfoods like maca (hormone balancing), “greens” powders, spices like vanilla or cinnamon, cocoa/cacao powder …

Method 

Whizz it all up in a blender or food processor.  I use my Froothie blender for mine .

And schhhluuuurrpppppp.

It takes longer to wash up the blender than to make these super dooper quick breakfasts.

I have my Kapow Chocolate Chilli Smoothie recipe here.

 

Smoothie

Buckwheat Pancakes 2 Large or 4 Smaller Servings

I know pancakes takes yonks eh?

Well these DO take longer than 5 minutes to make and cook, but guess what? I make them on a Sunday and freeze them for the week ahead and then you could warm them in the toaster or microwave them (I prefer not to microwave, so toaster zap them).

Watch me making my pancakes right here – the ingredients and method are also included.

 

So come on lovely ladies, give some of these quick breakfasts a go. You won’t look back. Your health, hormones, energy levels and happiness with thank you for it. Your family may even thank you.

If you try any recipes, post a picture on my Facebook page and let me know how you get on.  I love to see your ideas and creations too.

Love, Kathy x

 

 

 

Fertility and Vegetarian Diets or Vegan Diets

 

Fertility And Vegetarian Diets or Vegan Diets

 

Fertility and Vegetarian Diets or Vegan Diets.

 

If you’re vegetarian or vegan planning to get pregnant, read on…

NOT because I’m going to try to talk you out of the diet.  Heck no.

BUT there are some things you might want to know.  So you can make sure your diet and lifestyle don’t get in the way of getting pregnant.

 

Traditional Fertility Foods

Traditional cultures often have “fertility foods”.  They are highly prized foods given to new married couples to boost baby-making.

They are usually meat or milk, fish or shellfish. Animal products.

Weston Price – he studied traditional cultures and diet – found no communities living on ONLY plant foods for generations.

Plant foods miss some important nutrients. Or have them in lower amounts.

So you have to be more savvy with what you eat to stay fit and healthy. And baby-fit and healthy.

 

Fertility and Vegetarian Diets – Protein

It’s tougher to get complete proteins on a vegan diet.

Egg and sperm health need good quality protein in decent amounts.

Healthy vegans will eat a range of plant proteins like corn, soy, quinoa, leafy greens, spirulina and more.

If you choose soy, it’s best to eat it only in moderation when trying to get pregnant. The natural oestrogen’s ( phytoestrogens) in soya can affect your cycle. Make sure it’s not GMO soya. There are worries around GMO and impacts on fertility. Fermented organic soy products miso and natto can be good choices.

 

Fertility and Vegetarian Diets – Vitamin B12 and Other Good Stuff

Healthy vegans will also know that it’s tough to get Vitamin B12 on a plant diet.  Many get more B12 in their diet from supplements.  B12 is important to healthy development of a baby.

Some vegans lack the mineral iron, because its not easily absorbed from plants.  Iron is good for egg and sperm health,

Certain Omega 3 fats may be lower in vegan diet.  Try to get related fats from flaxseed and walnuts to help the body to make some of the missing ones.

Vegetarians eating eggs and high-quality, organic dairy are probably okay, as long they are eating a wide range of nutritious foods.

 

So my message ISN’T don’t be a vegan or vegetarian …

…it’s PLEASE take a careful look at your food and lifestyle choices.  Make sure you are maxing health and fertility before trying for a baby.

Invest time and effort in your  care for a better chance of natural conception and a healthy pregnancy and baby.

 

Love, Kathy x

P.S. Learn more about healthy vegetarian diets and healthy vegan diets at The Vegetarian Society  and The Vegan Society

P.P.S. If you love my fertility boosting tips, check out my FREE, CONFIDENTIAL online course 7 Steps To Boost Fertility. It’s got ALL the basics you need for a  fertility friendly lifestyle whether you’re trying to fall pregnant naturally or via IVF.  Some info you might find surprising.

Grab your spot here > http://bit.ly/7stepstoboostfertility

Super easy to access from a link I send you. You get access to lots of short videos and my notes. Watch at home or listen on headphones – discreetly. I get that’s important to you.

A Fertility Friendly Kitchen

Fertility Friendly Kitchen

A Fertility Friendly Kitchen.

 

Or HOW TO SHOP, COOK AND STORE FOOD…

I’m always banging on about eating a varied diet of nourishing foods to protect and fire up fertility. I know I do.

But did you know, that what you buy, how you cook it and how you store it is important too?

NO?

Well grab a brew, pull up a chair and read on missus. I’m about to share my top tips for a fertility friendly kitchen.

 

Fertility Friendly Shopping

So what are my best secrets for being a savvy shopper when it comes to protecting and boosting fertility?

  • Start with replacing the packets, tins, jars and cartons with real food.  Proper foods.  Fresh foods. Buy food that is ingredients, not has ingredients.
  • Buy organic as much as you can – certainly meat and poultry to avoid the growth hormones and drugs. AND any dairy you choose to eat for the same reasons. PLUS the “dirty dozen” most polluted veggies and fruits.   Also read my blog on how to deal with the hormone harmers lurking in your fridge if you can’t buy all organic stuff.
  • Buy fresh.  It’s better to do a couple of shops a week and have fresh stuff than one big old shop and be snarfing limp, sad, tired veggies by Friday.
  • Become an avid reader of labels – avoid additives, preservatives, colourings, GMOs, sugar (including all the words with “ose” that are actually sugars) and other nasties that harm hormones and health.

Fertility Friendly Cooking

Did you know the materials you cook with have an impact on your food?

And your food impacts on your health and fertility.

The three safest options are:-

  • cast iron
  • enamel coated cast iron
  • stainless steel.

Non-stick pans are convenient, but can cause problems if you scrape the coating and it gets into your food. Teflon has been linked with reduced fertility, thyroid issues and cancers.

Copper can leach from copper pans. Its allergenic, toxic and high copper can affect women’s hormones and fertility.

Aluminium has been linked with oestrogen-driven cancers and Alzheimers. Maybe time for a change?

And do you use a microwave to cook?

Microwaving alters the structure of food. Some studies suggest it’s harmful, others pooh pooh that. When stuff isn’t clear, I’m personally very cautious. I don’t eat microwave food, knowingly.

 

Fertility Friendly Food Storage

Again natural materials are best for food storage.  Think fertility friendly wood, ceramics, glass, stainless steel, cast iron.

Avoid copper, aluminium and non stick.

PLUS plastics. Many plastic storage containers contain BPA which is a known hormone harmer.  It’s in plastic drinks bottle too.  Look out for BPA free containers – I bought mine on the high street, so they’re easy to get.

And what of food wrap?

Avoid using aluminium foil right next to the food, if you can.

Ditto PVC plastic food wrap. Especially fatty food like cheese and meat.

Cover the containers rather than wrap the actual food.

I like paper bags, greaseproof and non PVC wrap myself.

 

There’s a lot to take on board here. But start with ONE change.

Once that’s mastered, take another step…and another.

Soon you’ll be shopping, cooking and storing food like a fertility friendly Ninja.  Any questions, just ask over on Footsteps to Fertility

 

Love, Kathy x

If you liked these tips , you’ll LURVE my FREE online programme called 7 Steps To Boost Fertility. 

It covers ALL the basic you need to know to get baby-fit and boost fertility.

It’s for you whether you’ve pee’ed on a gazillion sticks already or you’re just starting to get your head around getting baby fit.

It’s for anyone trying naturally or via IVF.

I hope to see signing up to grab this for FREE.

It’s super easy to access from a link I send and super easy to use.  Watch the videos and read the notes at home or listen to me via headphones and no-one will know. Only I know when you sign up.

My Top 5 Foods for Fertility

  My Top 5 Foods For Fertility

My Top 5 Foods for Fertility

“What’s your top foods for fertility, Kathy?”

Ooh if I had a Pound/Euro/Dollar for every time I’ve been asked that I’d have a massive pile of coins by now!

Of course, I really think that eating a variety of nutrient-dense foods is the key to a fertility-friendly diet   I do have some fave foods that are tasty and provide many of the goodness we need to make and carry a healthy baby.

 

So, here are my top 5 foods for fertility.  They may not be everyone’s choice, but they are mine.  BUT they’re in no particular order here …

 

#1 Nuts and Seeds

My personal addiction is almonds, but I’m talking almonds, walnuts, pecans, hazelnuts, cashews. And their nut “butters”.  And even the oils for drizzling.

F-A-B-U-L-O-U-S sources of good fats which we need for a healthy body and mind generally.  AND as part of our stash of foods for fertility.

Almonds are a good source of zinc and the all-important FOLATE (folic acid) too which women and men need for baby-making.

Nuts also have Vitamin E which is helpful for women’s fertility and for sperm function in guys.

And what about those seeds? Also top foods for fertility. Pumpkin, sunflower, sesame. flax.

Great for fab fats and Vitamin E.  Sunflower seeds have lots of magnesium.  And that’s important for female fertility and in pregnancy.

Of course, nuts and seeds are veggie and vegan friendly too.

 

 #2 Beans, Peas and Lentils a.k.a Legumes

The humble legume is not so humble.

They are a great source of folate or folic acid. It’s best known for it’s role in preventing spina bifida but we now know it’s really key for fertility.

Get yours from legumes and also leafy greens, nuts and wholegrains.  AND women should supplement when trying to fall pregnant.

Beans, peas and lentils are also protein packed. And eating good quality protein with each meal and snack balances blood, sugar, energy, mood and hormones. Gotta be good, right?

And once again, suitable for vegetarians and vegans. Love those lentils!

 

#3 Leafy Greens

I know I always say healthy eating is not all about the kale and it ISN’T!

BUT green leafy veggies are packed with goodness. Real fab foods for fertility.

They have folate and Vitamin B6.  Vitamin B6 is needed for women’s hormones production and balance and for a healthy pregnancy.

Your Mum was right, you should eat you greens!

Remember my guidance on choosing organic veggies and fruits? Read more here.

 

#4  Oily Fish

As well as containing protein, oily fish – salmon, mackerel, sardines – are an excellent source of good fats.

I buy my salmon organic or wild, if I can.

Oily fish also has good levels of Vitamin B6, Vitamin B12, Vitamin E, zinc. Real powerhouses!

Eat yours for breakfast as well as lunch or dinner.

 

#5 Strawberries (and Other Fruits)

I usually suggest eating 7 portions of fruits and veggies daily, at least where 1-2 portions are fruits.

Strawberries are a good choice, as they are less sugary AND have Vitamin C.  Vitamin C is great for sperm health and some studies show it plays  role in ovulation.  Who knew?

Other Vitamin C foods for fertility are blueberries, kiwi fruit, mangoes, citrus fruits, red peppers, watercress, parsley and Brussels Sprouts.

 

Can I be sneaky and make a plea for adding a SIXTH recommendation?

Drink plenty of filtered or bottled (glass bottles only) water to flush out terrible toxins and keep you hydrated.

 

That’s my top 5 foods for fertility? What say you?

If you liked this blog, you’ll LURVE my FREE online programme called 7 Steps To Boost Fertility. 

It covers ALL the basics you need to know to boost your natural fertility.

It’s for you whether you’ve pee’ed on a gazillion sticks already or you’re just starting to get your head around getting baby fit.  Or if you’re choosing IVF.

It’s super easy to access from a link I’ll e mail to you.  No-one can see you signed up or see you in the online classroom. Its simple to use.  Watch at home or listen on your headphones – totes discreet.

Love, Kathy x

 

Maca – Hormone Balancing Superfood For Women?

 

MACA blog

 

 

Maca – Hormone Balancing Superfood For Women?

 

Want happier hormones? To boost natural fertility. Or maybe the strength of an Inca warrior? Who doesn’t want the strength of an Inca Warrior, eh?

Shall I tell you how?

So, say hello to MACA powder .

 

What Is Maca?

Maca is a root. And it’s an adaptogenic “herb”.  That just means it’s balances.

It’s believed to work on hormone balance by influencing the hypothalamus and the rest of the hormone system.  It’s believed to provide “building blocks” that help glands produce more and better quality hormones.

Maca is thought to increase sperm count and increase female fertility.  So it’s great if you’re planning a baby.

It improves body heat and oxygen uptake.

The powder has been used in Peru for hormone balance, stamina, energy and livening up the libido for over 2000 years. It’s so nutrient-dense, it’s known as Peruvian Ginseng with calcium, potassium, iron, phosphorus, magnesium, silica and zinc to help get you buzzing.

It’s not a complete protein, but has lots of amino acids and is about 10% protein by weight.

 

How Can I Take Maca?

I prefer to buy mine as a powder.  Some women take it in capsule form.

I love the powder. It smells deliciously like butterscotch and tastes similar to a malted milk drink to me.

Delish. Ooh I’ve gone all “Nigella”.

I mainly add mine to smoothies and juices, yoghurt, porridge or desserts and use about a rounded/heaped teaspoon per day of an organic brand. It’s been so widely used in Peru, it’s believed very safe to take in moderation.

You may choose to be cautious if pregnant, breast-feeding or suffering a serious condition: always ask your doc if unsure.

Are you a Maca-lovin’ Mama with recipes to share? I’d  love to see them.  Get in touch if you’d like to share them.

 

Love, Kathy x

YOU Might Have A Mineral Deficiency And Not Even Know

Mineral Deficiency

You Might Have A Mineral Deficiency and Not Even Know.

 

Mineral deficiency.  All too common.

But what IS it? Why should YOU care? How would you know if you had one, anyway?

 

What Is A Mineral Deficiency?

Minerals are a kind of nutrient. They are needed for the body to work properly. A lack of a certain mineral is called “mineral deficiency”.  The body doesn’t get the amount of a mineral it needs.

We get minerals from food, supplements, and foods with minerals added.  You might see “fortified with minerals” written on packets.

A lack of a mineral usually happens slowly over time.

It can be caused by :-

  • a bigger need for the mineral.
  • low minerals in the diet.
  • trouble absorbing the minerals from food.

 

Mineral Deficiency – Why Should You Care?

Lack of minerals can lead to  health problems. Weak bones, tiredness and low immune system, to name a few.  Mineral deficiency can affect hormones and fertility.

I arrange hair tests for clients. The tests can show up low minerals and also high toxic metals in the body.

Many women and couples choose to have their hair tested as part of  getting “baby-ready” a.k.a. preconception care . So they can see if they are low in the nutrients needed to get pregnant.  AND have a healthy pregnancy. Calcium, zinc, magnesium, selenium, manganese for starters.

Other women just want to know if their symptoms or health problems are due to mineral or toxic metal problems.

This may surprise you.  Many of my clients are already eating pretty well. Some people are shocked when their hair tests show lack in minerals or high toxic metals.

So why might someone be lacking minerals?

 

Possible Causes of Mineral Deficiency

Poor Diet

Poor diet can lead to lack of minerals.  That is eating packaged and processed food, low in nutrients.  Eating a nutrient dense and varied diet reduces risk of mineral deficiency.

Poor Absorption

You could be eating a great diet and STILL have low minerals.  That’s because you may not able to absorb all of the goodness from food.

“Malabsorption” is the term for any illness where nutrients or minerals are not digested well. Or absorbed by the gut.

Examples are digestive issues like pancreatitis and Chrohns Disease, infections, parasites, inflammation and  blockages.

Antibiotics

Antibiotics harm healthy gut bacteria.  Those healthy gut bacteria help us absorb minerals . Antibiotics also encourage overgrowth of yeasts, like candida in the gut.  Candida can lead to a whole raft of problems. Think sugar cravings, hormone havoc, low sex drive, bladder infection, brain fog, tiredness, bloating. Sound familiar to anyone?

The Contraceptive Pill

Yes, the Pill robs our bodies of zinc, manganese and magnesium. Same is true of  Clomid, the fertility drug. And we need good nutrition for conception and pregnancy.

Smoking, Drugs and Alcohol

These habits lowerlevels of zinc, selenium, vitamins A and E, cobalt and chromium.

Chlorine In Drinking Water

Chlorine is believed to destroy gut flora.

Fertilisers and Herbicides

Some fertilisers rob soil of nutrients because they do not replace lost minerals.  Natural fertilisers like horse poop or vegetabley stuff put nutrients back into soil.

Herbicides kill germs on the soil. This means that soil takes up lower levels of some minerals.  Manganese is one.

Food Additives

Some food additives lower levels of zinc and magnesium.

Illness, Injury and Surgery

All of these need zinc for healing. Allergies and gut parasites also lower nutrient absorption.

Stress

Stress lowers zinc and Vitamin B complex.

Diet High In Refined Carbs

A diet high in refined/white carbs isn’t nutritious.  Sugar also robs nutrients.

 

Phew, that’s a quick run-through.  Hope thats helped?  So are YOU at risk of mineral deficiency?

 

Hair Mineral Testing

I arrange hair mineral tests for clients. Some are couples who are trying to have a baby. Some are women who are worried about nutrition or have symptoms they want to check out.

A hair sample is sent to an expert Lab.  The Lab tests it for minerals and toxic metals.  They send back a full report. Plus recommendations for supplements, diet and lifestyle changes.

Hair mineral testing shows minerals and toxic metals over time. Blood tests only show what was flowing  in the blood at the time blood was taken.

I use Foresight for testing. That’s because they use appropriate “normal”  ranges to measure different client’s results. One range for pre-conception care clients.  One range for the general public.

If you want to find out more, please get in touch.

 

Love, Kathy x