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Grab my FREE Fertility Nutrition Guide

Trying to conceive? What you eat today will impact the health of your future baby.

Say hello to Ayalon Simcha who joined us earth sid

Say hello to Ayalon Simcha who joined us earth side on July 1st at 7:43pm. There’s a verse in the Bible that says: when the Israelites entered the city of Ayalon, the sun and the moon 🌙 stood still.. When you entered our world we were so overcome with love it was as if time stood still. Simcha means joy in Hebrew and is named after mishas grandmother who passed earlier this year. We can’t wait to watch you grow Ayalon into the beautiful boy that you are ❣️

LETS TALK ABOUT SPERM ✨⁠ ⁠ I know a lot of w

LETS TALK ABOUT SPERM ✨⁠
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I know a lot of women feel like the burden of fertility is on them. Let's face it, our bodies are more complicated - with hormones, cycles, and ovulation - there's a lot to think about. ⁠
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But did you know that about 1/3 of infertility cases are attributed to male factor? ⁠
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As I mentioned in my last post, egg AND sperm quality can be influenced by diet and lifestyle. So here's some sperm-specific tips you can pass along to your partner. ⁠
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1. Balance Blood Sugar: I feel like a broken record with this, but insulin resistance is a pro-inflammatory state and inflammation can be especially damaging for sperm cells that are fragile. ⁠
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Hyperglycemia (when blood sugars are too high) is a pro-oxidative state that causes sperm damage. ⁠
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Easy rule of thumb? Load up your plates with veggies, add in a protein, add in some healthy fats, and then a complex carb. [Head to my link in bio for a free fertility nutrient guide with sample meal plan] ⁠
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2. Maintain a healthy weight - exercising 3x/week has been shown to improve male semen parameters, and eating a diet rich in dark leafy greens, seafood, and minimal trans/saturated fats have been shown to help with endocrine and metabolic disturbances. ⁠
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3. Include more walnuts in your diet! A randomized control study found that adding 42g of walnuts (about a large handful) into the diet for 3 months had a beneficial effect on sperm motility and morphology in men seeking care for infertility. ⁠
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Another study found that eating 60g of either walnuts, almonds, or hazelnuts had a 16% increase in sperm count and improvements in sperm motility and morphology. ⁠
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The omega-3 fats in these nuts have been linked to improving sperm quality. Seems like an easy thing for your man to do, right? ⁠
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Let me know what other questions you have for me about improving sperm quality! 👇🏽⁠
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#nationalinfertilityawarenessweek #niaw #niaw2020 #fertilitynutrition #infertilitysupport #ttcsupport #fertilitydietitian

Often times in the fertility space, we're made to

Often times in the fertility space, we're made to feel like we have no control. That we're helpless passengers on this ride... My goal with this account is to put you back in the driver seat. To empower you to take control of your health and your fertility.
Sure, some things are out of our control - like the number of eggs we have as we age, or structural problems. And it's great to have professionals in this space who can help with that.
But if you're trying to improve your chances of conceiving, the BEST way to improve egg and sperm quality is through diet and lifestyle - more so than medications.
Okay, so how can we do this?
1️⃣Increase the antioxidants in your diet. Think of vitamins A, C, and E - or better yet, think about eating a variety of colors 🌈. Those plant pigments are a measure of strong antioxidants that will do wonders for egg and sperm quality.
2️⃣Increase folate intake and include a prenatal vitamin with methylfolate - the most bioavailable form we have. Folate is critical in making new copies of DNA, epigenetics, and methylation.
3️⃣Balance your blood sugars! Eating a diet that includes good quality proteins, healthy fats, and complex carbs will do wonders for your blood sugar, whereas high blood sugar and insulin will impair mitochondria function and disrupt ovulation.
If you have PCOS, consider including Inositol into your life - a 40:1 ratio of myo to d-chiro inositol has been widely studied in improving insulin resistance, reducing gestational diabetes in pregnancy, and improving egg quality. [If you have PCOS talk to your healthcare provider about this!] 4️⃣Ensure you're getting enough vitamin D! This is huge - most of us don't get enough based on where we live. Vitamin D is equally important for sperm quality as it is egg quality. It also enhances ovulation and aids in fertilization. *You can go too high with vitamin D, so it's a good idea to get your levels checked before supplementing.
5️⃣Lastly, take a look at the products you use, BPA plastics and personal care products. Many chemicals can disrupt hormones, and cause chromosomal abnormalities in eggs.
Leave your questions in the comments below! 👇🏽

MEAL PREP BANANA OATMEAL MUFFIN CUPS⁠ ⁠ One of

MEAL PREP BANANA OATMEAL MUFFIN CUPS⁠
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One of the ways I've been showing up during quarantine is through a TON of baking. Seriously, I'm baking several times a week these days which is very unlike me. ⁠
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Aside from several versions of banana bread, I've been making these oatmeal cups and absolutely love how easy they are for either a quick fiber-rich breakfast (paired with some Greek yogurt and fruit is 👌🏽), an afternoon snack, or just whenever. ⁠
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Ingredients are minimal, and you probably have them in your pantry already. You can make them sweeter by adding maple syrup or honey, or leave them as is and let the banana be the sweetener. ⁠
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EASY BANANA OATMEAL CUPS:⁠
3 cups rolled oats⁠
2 teaspoons baking powder⁠
1 teaspoon cinnamon⁠
1/2 teaspoon salt⁠
3 medium bananas mashed (browner = sweeter)⁠
2 pastured raised eggs⁠
1.5 cups almond milk ⁠
1/4 cup chocolate chips⁠
[Optional: 1-2 scoops protein powder] ⁠
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Preheat oven to 350F/ 180 C. Line a muffin tin with liners or spray with coconut oil. ⁠
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Mash the bananas in a bowl, whisk in the eggs and milk. Add the oats, baking powder, cinnamon, and salt. Use a 1/4 measuring cup to evenly divide the batter in the muffin tin. Top with chocolate chips. ⁠
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Bake in the oven for 20-25 minutes or until they look set. You can store these in an airtight container for up to a week in the fridge or longer in the freezer. ⁠
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Would you make this meal prep recipe? Let me know below!

Raise your hand if you've been going a little stir

Raise your hand if you've been going a little stir crazy 🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️⁠
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I've found that the days where my schedule goes to shit, are the days where I feel the absolute WORST. And on the days where I'm on my game, I actually feel like things are *almost* normal. ⁠
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Okay, so let's break this down into 5 easy steps that doesn't make you want to roll around the floor out of boredom and misery (not speaking from experience or anything.... 🤪)⁠
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Step 1️⃣: Set a bedtime and wakeup time. Even if you've been laid off. Even if you don't really have anywhere to go (like all of us). ⁠
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I've been able to get to bed earlier, which makes waking up earlier that much easier. ⁠
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Step 2️⃣: Have a SIMPLE morning routine! No, you don't need to do ALL the things every morning, but having some consistency will help set you up for success. ⁠
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My current morning routine involves making a cup of coffee and using the @Headspace app for 10 minutes of meditation. Easy 💯 ⁠
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Maybe your routine involves a morning walk, streaming a workout class, or just 10 minutes of stretching. Choose something you enjoy! ⁠
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Step 3️⃣: Include some sort of movement. Whether that's streaming a workout class (I like @obefitness), taking a walk around the block, or a youtube yoga class.⁠
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This doesn't have to be EVERYDAY - but maybe set your schedule that you do a workout every MWF, or you plan on a longer walk for Saturdays - again, find something that will motivate you. ⁠
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And now is the time to get an accountability partner!!! 👯‍♀️ ⁠
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Step 4️⃣: Set realistic goals. Want to start a Youtube channel / Podcast / Etsy store etc ? That's amazing! Just be realistic about how much you can accomplish in one day. ⁠
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Remember, small incremental changes on a daily basis WILL add up! ⁠
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Step 5️⃣: Lastly, plan out some of your meals for the week. Maybe you write out what to have for breakfast each day or just make a plan for dinners - this will save you lots on Uber Eats, trust me! ⁠
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If you're in need of some recipe ideas or a meal plan, just DM me. - I'll hook you up! ⁠
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I hope this helps and let me know below what YOU do to have a sane life right now! 👇🏽 👇🏽 👇🏽⁠
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STRONGER TOGETHER ✨⁠ ⁠ Women's health condit

STRONGER TOGETHER ✨⁠
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Women's health conditions such as PCOS, HA, and fertility issues don't stop for a pandemic. Health doesn't take a pause. ⁠
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And now, more than ever, nutrition matters. But we'd like to take that a step further and say that *fact-based* nutrition information matters. ⁠
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I know eating healthfully right now comes with its own unique set of challenges, to say the least! So, who can you trust? ⁠
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Your friendly nutrition experts — RDs! 🥑🥦🍓🍑🥕🍉⁠
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Many of us have been seeing our one-on-one clients virtually for years — and we continue that safely social distanced practice now so that our clients have support during these difficult times. ⁠
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We share articles, have helpful resources, and of course, tons of delicious recipes! And we're here on the 'gram, every day, sharing valuable information and tips with you!⁠
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Don't hesitate to reach out to us so we can be there to support you during this *especially* insane time. ⁠
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Thank you for trusting us with your health! We ❤️ you!⁠
~Your Women's Health RDs⁠
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*inspired by last week’s fabulous pic from fertility docs⁠
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#strongertogether #womenshealth #collaborationovercompetition #stayathome #dietitiansofinstagram

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