Click a food for more information!
Avocado – Eat 1/4 – 1/2 everyday! Avocado is the king of protein from plants. It contains the fat but this is the good fat for fertility. Eating 1/2 avocado with greens (with nuts) for lunch will fill your stomach much longer than eating the typical lunch because it contains so much protein. You will not get “heavy eyes, want to take a nap” symptoms. Your afternoon will be productive and you will be happier. Avocado contains fat but it is the GOOD fat to your body. Try it.
Barley Grass – has 11 times more calcium than cows milk, 5 times more iron than spinach, and 7 times more vitamin C and bio-flavonoids than orange juice. It contains vitamin B12. Barley grass juice has anti-viral activities and neutralizes heavy metals in the blood.
Beets – eat 1/2 beets everyday! Beets are #1 food to move blood means the #1 food for women suffering from any hormonal issues!!!
Coconut Oil burns fat nicely in your guts because of the molecular make-up. It’s medium and short-chain fatty acid gets burned in your body as quickly as carbohydrates and it will NOT turn into fat. Coconuts oil is a suitable oil for cooking and for salad dressing. Here’s the list of benefits taking coconut oil – skin care, hair care, stress relief, weight loss, immunity, infections, digestion, diabetes, heart health
Cruciferous Vegetables (dark green vegetables like spinach, swiss chards, cabbage, broccoli, brussels sprouts, arugula, cauliflowers, kales, collard green, turnips) contain high amounts of folate (synthetic name is Folic Acid) and magnesium. A 1/2 cup of boiled spinach contains 33% of your daily value of folate. Magnesium supports progesterone production and increases the blood supply to the uterus. Here’s Kale recipe – Tuscan Kale Salad with Roasted Chickpeas. Here’s great recipes using cruciferous vegetables! And one more – these vegetables are high on sulfur contain Glutathione which is the major antioxidants. * Caution: I would not recommend you to drink kale juice every single morning. Non-cooked fresh kale has goitrogenic properties to cause hypo and hyperthyroidism if it was taken as a juice every day. I see sub-per hypothyroidism patients come with adrenal exhaustion in my clinic everyday. If Kale and other cruciferous vegetables are cooked, it can mitigate this risk. I encourage you to eat cruciferous vegetables but it will be wise to eat with non-goitrogenic vegetables like cucumbers, beets, celery, parsley, zucchini and carrots. ( Tamie’s Tip – If you are a woman who loves to juice, please be sure to add 5 stalks of celery!)
Eggs – Be sure to buy organic, pasture-raised eggs. “Cage free” eggs – do not bother by this marketing term. In order to put “cage free” on the label, the farmer need to just leave the cage open which is not necessarily chickens are outside of cage. The more orange the egg yolk is, the more vitamin A and D it contains. You will see a big difference in your energy levels once you begin eating protein-based breakfast, compared to eating simple carbohydrates (cereal, toast, waffles, french toast, bagels, pancakes). Egg–food sensitivities (not allergy) – is very common, so it is wise to check you are sensitive or not. Find high quality free range eggs in your area. (Tamie’s Tip – Boil eggs (put 1/2 tsp baking soda into the pot makes the shell comes off easier)
NOTE – Eating eggs will NOT raise cholesterol – period !!! Dr. Oz explains “
eggs and cholesterol“. Eating eggs makes you nauseated, fullness, bloating? We need to talk. Email me.
Flax Seed Oil 1-2 tsp per day. Flax seeds oil is loaded with Omega 3 essential fatty acids which is important for your fetus’s brain to be formed.This is the essential oil to take ! Barlean’s Flax OIl, Omega Nutrition, S pectrum – buy at local stores during the summer season. Flax seed oils needs to be refrigerated all the time so that I do not recommend ordering thru Amazon during the summer time.
. Very low glycemic index. This is a rich source of Vitamin Garbanzo Bean – B6, which metabolizes foods, helps hemoglobin, stabilizes blood sugar, and make antibodies. One cup of canned chickpeas contains 1.1 mg of vitamin B6 which is 55% of your daily value. Why do you want to take synthetic B6 (Pyridoxal-5-Phosphate) instead ??? Wheat germ, soybeans, mushrooms, banana, and wild salmon also contains B6. Here’s good recipe for low calorie protein rich hummus recipe.
Kale – High in vitamin A, C and K1, calcium, potassium, folic acid, lutein, antioxidants, per calorie, Kale has more iron than beef, more calcium than milk, 10x more vitamin C than spinach; Kale is good for eyes, skin, bone, reduces the risk of heart diseases and cancer, weight loss, and lowers cholesterol. Buy organic! – Here’s the reason why
Kombucha – Eat more fermented foods which include Kombucha, Yogurt, Kefir, Natto (if you can eat) and choose sourdough if you are going to pick bread. Kombucha information is listed above. My recommendation for yogurt is SO Delicious Coconut milk yogurt PLAIN. 4 oz contains 80 calories and only 8 g sugar.
– contains vitamin B1, B2, B3, B6, Folic Acid (Folate), Manganese, Selenium. Most of women who are low in thyroid often low in Selenium. Vitamin B is very Nutritional Yeast
important for central nervous system. If you want to get pregnant, you need to take Folic Acid (Folate is the name used as the food source, not from synthetic chemical compound). It is always best to take supplements made from organic plant based source.
Nuts and Seeds –
Consume good fats from pumpkin seeds, sunflower seeds, flax seeds, walnuts, raw almonds. Flax seeds contains pytoestrogens which mimic estrogen; pumpkin seeds is rich in methionine (essential amino acid). A breakfast suggestion – toast a slice of sprouted grains (Ezekiel) bread and spread with almond butter with roasted flaxseed (available at Trader Joe’s). Pumpkin seed protein powder is also a great source of protein. Try with fruits, veggies, 1-2 tsp of flaxseeds, red palm or olive oil in it. The great meal alternative. I use this company.
Olive Oil – like coconut oil, olive oil burns fat nicely in your guts because of their molecules Use Olive oil for salad dressing – it’s a great way to take fat in the body. Cold pressed extra virgin olive oil is best used as salad dressing with lemon or orange juice.
Red Palm Fruits Oil– a Stable oil used for cooking, salad dressing, and baking. It has been used for many years in South East Asia, South America, and West Africa in where palm trees grow. There are so many benefits.– Okonatur or Jungle Red Palm Fruits Oil. It’s no wonder why people in these countries have significantly suffer from heart related illnesses…
Salmon – Salmon (wild) is high in omega 3 fish oil, which you need to promote fertility.
Back to top
Mineral Rich Foods
Like vitamins, minerals help your body grow and stay healthy. Your body needs minerals to perform different functions, from building healthy bones to transmitting electrical impulses along nerves. In fact, some minerals help maintain a normal heart beat and make hormones. Since minerals are an essential part of a healthy diet, it is important to learn which foods are good sources of these nutrients.
Potassium – When potassium level is low, you feel sluggish, your mind is scattered, not yourself. Most likely your iron, selenium level are both low as well. Hair tissue analysis test is one of the best way to find out what’s going on the cellular level. Food high in potassium are: tomatoes, nuts & seeds, prunes, legumes, spinach, bananas, brussels sprouts, broccoli, acorn squash and other deep yellow vegetables. ( Tamie’s Tip – Limit your intake of potassium rich foods if you have kidney problems)
Selenium – Cold hands and cold feet, losing hair, fatigue, dry skin ? Think Selenium! The Top 10 foods containsing seleium: Brazil Nuts, Sunflower Seeds, Fish (tuna, halibut, sardines, flounder, salmon), Shellfish (oysters, mussels, shrimp, clams, scallops), Meat (Beef, liver, lamb, pork), Poultry (chicken, turkey), Eggs, Mushrooms (button, crimini, shiitake), Grains (wheat germ, barley, brown rice, oats), Onions. The whole food based supplement – 1 Brazil nut per day. Dr. Oz show.
Iron– eggs, dark, leafy greens, while beans, lentils, chick peas, artichokes, buckwheat (no wheat in it) broccoli, black-eyed pea, arugula, kale, bok-choy, raisins.
Magnesium– The top 10 foods are raw spinach, pumpkin seeds, mackerel, lentils, brown rice, avocados, yogurt, bananas, dried figs, dark chocolate. ( Dr. Oz show)
Calcium – Be sure you are getting enough vitamin D – the body needs this nutrient to absorb calcium. Foods rich in calcium other than cow milk: kale, oranges, sardines, sesame and sunflower seeds, almonds, salmon, white beans, dried figs, turnip greens, argulua, broccoli.
Zinc – Some whole foods sources of zinc are Organic Beef/Beef Liver, Lima Beans, Organic /Wild Turkey, Chickpeas, Split Peas, Green peas, Raw Cashews/Pecans/Almonds, Organic eggs, Raw Ginger root
Chromium – Sweet craving? You need Chromium. Sweet potato, apple, organic egg, tomato, broccoli
Niacin – 1 cup of
contains 17.6 mg, more than 100% of your daily value of Niacin (Vitamin peanuts B-3). I prefer almond over peanuts to avoid potential mold issue.
Folate – Eat plenty (synthetic name is Folic Acid) from foods : Folate supports overall growth and development and blood-cell formation and support normal growth of the fetus. Foods contains folate are asparagus, black beans, broccoli, carrots, collard greens, citrus fruits, garbanzo beans, kidney beans, lentils, navy beans, pinto beans, soybeans, spinach and plenty in organ meats (liver). You can get a plenty folic acid from drinking a bottle of “ Kombucha” tea you can get from the local whole foods or health foods store or you can make your own. Here’s information you can get a starter kits from.
Back to top
“Super Foods,” though not an “official” category, are nutrient-dense, vitamin- and mineral-rich, antioxidant-packed foods. Adding them to smoothies or salads will pack a big nutrient punch!These foods have so many health benefits. Simply adding to the morning shake will energize you all day long!
These tiny seeds are packed with 10g of fiber, nearly 5g of protein, and high amount of Omega 3 fatty acids, all in one ounce (just under 3 tbsp)!
Flaxseeds (also called linseeds) are a rich source of micronutrients, dietary fiber, manganese, vitamin B1, and omega 3 fatty acids.
Oneounce contains 3/4 of the daily recommended Vitamin E and 1/3 of the recommended zinc to boost your immune system!
The original ‘superfood,’ this blue-green algae is so nutrient dense that you could survive on it and water alone!
This ancient root improves energy, stamina and libido, and can help menopausal women balance their hormones naturally.
Matcha Green Tea
Different than typical green tea, Matcha is an incredibly potent superfood, containing more nutrients than you could imagine.
Holy Basil, Ashwagandha, Rhodiola and Lemon Baum are known as “adaptogens,” help your body deal with stress, reduce anxiety, and focus.
Bee pollen is considered one of nature’s most completely nourishing foods. It contains nearly all nutrients required by humans!
Gelatin has been shown to help with digestive issues, to reverse inflammation, soothe joint pain, boost energy, help skin, hair, and nails!
rich with antioxidants and anti-inflammatory properties that have been shown to protect and heal virtually every organ in the body!
A source of more than just iron, I recommend the capsule Liverplex to my patients who can’t stomach fresh liver!
have potent antioxidant & anti-inflammatory properties for chronic oxidative stress and inflammation.
This cruciferous vegetable is anti-inflammatory and antioxidant-rich, and may boost both your heart and brain health.
Recent findings show the power of garlic in fighting cancer and cardiovascular disease, anti-inflammatory and antiviral properties.
Almost every culture has used ginger for its powerful ability to enhance immunity, improve digestion, and reduce inflammation.
A valuable source of dietary fibre as well as the five B vitamins thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6) and folate.
Apple Cider Vinegar
A natural cleansing-and-healing elixir due to its high probiotic content, natural acidity, and ability to alkalinize the body!
A great oil for cooking, it’s also excellent for many areas of the body, including the metabolic, circulatory, and immune systems.
Just half a cup of sunflower seeds provides more than 100 percent of your daily requirement for alpha-tocopherol vitamin E!
Rich rich in methionine (essential amino acid), copper, magnesium, manganese, phosphorous, and protein!
B, C, and E vitamins, beta-carotene, amino acids, magnesium, iron, trace minerals, carbohydrates, and 50% more protein per gram than meat!