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How to Build the Ultimate Fertility Smoothie

How to Build the Ultimate Fertility Smoothie

How to Build the Ultimate Fertility Smoothie

How to Build the Ultimate Fertility Smoothie

I’m all about fertility superfoods – I created a whole series on them! – and I’m gonna let you in on a little secret about incorporating them into your day to day life … smoothies. Seriously. The easiest way in the world to get all that goodness in your body on a daily basis.

If you’ve been following me for awhile, you know that I’m a major fan of daily smoothies. Not only are they delicious, but it’s so easy to pack them full of good-for-you ingredients that can help boost your fertility.

I’m gonna break down what your base ingredient should be, what foundational ingredients help boost your fertility, and allllllll the different add-ins that you can use to switch up the flavor.

It’s taken me forever and a day to dial in my ultimate superfood fertility smoothie, but if you stick around long enough, I might even share that recipe with you ;).

Alright, here we go!

Step 1: Smoothie Base

Obviously, step one: start with your base ingredient – your liquid.

Honestly, use whatever floats your boat. It can be as simple as filtered water, but I’m a fan of using my own nut milks, real coconut milk, or store bought cold-pressed nut milks like MALK. Avoid nut milks or oat milks that contain a slew of added ingredients, like canola oil, carrageenan, synthetic vitamins & minerals, and gums.

Whatever you choose – by mindful of the sugar content! Juices and coconut water tend to have high sugar levels, so I advise avoiding them. And, for those women looking to boost their fertility, I always recommend cutting out dairy products. A dairy milk alternative – think nut and oat milks – is a great way to get some extra calcium!

Step 2: Choose a Protein

Babies are made of protein and fat, and you need plenty of both to nourish yourself, make healthy eggs, get pregnant, and sustain a healthy pregnancy.

There’s two options for adding a sustainable protein to your smoothies: protein powder and/or whole food sources of protein.

When choosing a protein powder, I recommend avoiding a soy-based one, as soy has been found to be estrogenic, meaning it is detrimental to your fertility. And, on that same note, avoid a whey protein as well, as it’s dairy-based, and 99% of whey protein powders are horrendous. They use whey from the by-product of cheese making from conventionally raised cattle and we already know all the consequences that come from consuming non-organic animal products :(. My favorite protein powder if you consume animals is Pure Paleo Protein Powder. It’s a dairy-free, bone broth based protein powder from organic, pastured cattle, and it packs a whopping 26 grams of protein per serving. If you’re looking for a plant-based protein powder, look no further than our Complete Plant Protein + Greens. My good friend, Brooke Cates from The Bloom Method, and I co-created this non-soy, plant-based protein powder after searching far & wide for a plant-based protein powder we could get on board with! And what I love most about it is that it includes a full serving of greens + superfoods!

Complete Collagen Powder (another one of Brooke & I’s co-creations!) is my favorite daily smoothie (and tea!) addition. Collagen proteins from clean, grass-fed animals provide the same kind of nutritional boost, gut-healing, skin renewing that you get from bone broth. Studies show that collagen improves bone health, gut health, skin & hair health and helps build & renew body tissue (think building a baby!).

If you’re looking to avoid protein powders, there are plenty of whole food proteins that you can choose from (you can even mix and match!):

  • Raw Nut Butters: peanut butter has 7g protein in 2 Tbsp
  • Raw Nuts: ¼ cup walnuts = 4.5g protein
  • Sunflower Seeds: 1oz = 5g protein
  • Oats: ½ cup dry = 5g protein
  • Chia Seeds: 1 Tbsp = 4g protein
  • Pumpkin Seeds: 1oz = 7g protein
  • Flax Seeds: 2 Tbsp = 4g protein
  • Quinoa: 1 cup cooked = 8g protein
  • Hemp hearts: 3 Tbsp = 10g protein
  • Hemp seeds: 1 Tbsp = 5g protein
  • Raw organic, free-range, eggs: 1 egg = 6g protein

Step 3: Pick Your Fats

As I mentioned, babies are made from protein and fat, and women looking to optimize their fertility need alllllll the healthy fats. Smoothies are a quick and easy way to incorporate healthy fats into your diet!

Additionally, healthy Omega-3 fats help lower inflammation in the body (very important for endometriosis and repeated miscarriages), increase blood flow to the reproductive organs, and improve cervical mucus. They are also crucial to the healthy development of any little embryos that take root during the two week wait. Don’t skimp on your Omega-3s!

The fats you want and where to get them:

Omega-3 essential fatty acid boosters for your smoothies: walnuts, cold-pressed walnut oil (NOT for cooking!), flaxseeds, and chia seeds.

Omega-6 essential fatty acid boosters for your smoothies: flaxseeds, hemp seeds, pumpkin seeds, pine nuts, and sunflower seeds.

Omega-9 essential fatty acid boosters for your smoothie: avocados, almonds, pecans, cashews, hazelnuts, and macadamia nuts.

Healthy saturated fat (helps the body assimilate the Omega 3s): coconut oil, MCT oil, coconut butter, coconut milk, and coconut cream, grass-fed butter, grass-fed ghee.

Step 4: Add in some Greens

Whenever possible, it’s ideal to choose in-season, organic greens. The beneficial leafy greens include veggies such as romaine, kale, spinach, collards, watercress, arugula, cabbage, beet greens, chards, and dandelion greens.

These greens fight infertility by creating a healthy sperm-friendly alkaline environment and by providing crucial minerals, antioxidants, and vitamins that are crucial to growing healthy eggs and sustaining a full-term pregnancy.

I recommend at least 2-4 servings of greens a day, and it’s so easy to throw a couple of handfuls of greens into your smoothie to get those servings! One serving is equal to 1 cup raw, or ½ cup cooked dark green leafy vegetables.
As a note – I don’t recommend raw kale for anyone suffering from thyroid disorders.

When you aren’t able to get fresh from the market greens, you can use Paleo Greens powder – an organic superfood greens powder that contains NO grains, legumes, alfalfa, corn, gluten, fructose or artificial sweeteners. Unlike other greens products, there are no inexpensive fillers or bulking agents such as fiber, whole grasses, pectin, rice bran, and/or flax, which account for 40% to 60% of the content of most other greens products.

Step 5: Choose your Fertility Superfoods

This is my favorite step! There are so many amazing superfoods to help optimize your fertility, and you can pick and choose which ones to add.

Now, don’t get too crazy – add only 2-3 per smoothie, and pick the ones best suited for your needs.

And, as always, listen to your body. If your body doesn’t tolerate a superfood, stop using it!

Here are a few of my favorite fertility superfoods:

Spirulina is a blue-green algae that has been consumed for thousands of years by many cultures. The Aztecs gave it to their runners and warriors for strength and endurance.

Spirulina is a true superfood as it is densely packed with vitamins such as vitamin A (in the form of carotenoids), B vitamins, iron, minerals, antioxidants, chlorophyll, and phytonutrients that help to alkalinize the body and nourish the eggs. It’s also a great source of protein.

Unlike most vegetable sourced protein, spirulina is over 50% “complete” protein. The nourishing, regenerating, immune supporting, balancing, and immense benefits of spirulina make it an incredible fertility superfood.

In women, Maca works by controlling estrogen and progesterone in the body. Estrogen or progesterone levels that are high or low at the wrong time can keep a woman from becoming pregnant or keep her from carrying a pregnancy to term. Taking maca can help to balance the estrogen-to-progesterone ratio, which is essential for getting pregnant and a healthy, full-term pregnancy.

You can read more about why Maca is a Superfood for Fertility here!

Royal Jelly has been shown to promote balanced hormones by supporting the endocrine system. It’s also been shown to reduce symptoms associated with hormonal imbalances by raising estrogen levels, and increasing egg quality. Royal Jelly is the food fed only to the Queen bee who makes up to 2000 eggs per day! Because Royal Jelly has the propensity to mimic estrogen, it is similar to phytoestrogens, which have been found to protect the body from xenohormones and estrogen dominance.

Bee pollen has many vitamins and is thought to increase ovarian function, egg health, and overall fertility. Never take bee pollen if you are allergic to bees or bee products.

Step 6: Add some Flavor

There are all kinds of ingredients you can add to your basic smoothie to add flavor and adjust it to your personal taste. Here are a few of my favs:

  • fresh or frozen berries
  • dates and figs (soaked is best)
  • raw nuts like almonds, hazelnuts, walnuts, pecans, etc
  • raw nut butter (tahini is delicious!)
  • avocados
  • apples
  • bananas
  • pineapple
  • plums
  • mangoes
  • sweet potato (great for post-workout, or if you’re needing extra carbs)
  • pumpkin
  • squashes
  • ginger
  • cinnamon
  • egg yolks
  • raw coconut oil
  • raw cacao powder
  • coconut shreds
  • coconut butter
  • replace water with herbal tea, fresh vegetable juice, unsweetened coconut milk or homemade nut or seed milk

A note about sugars …

It’s really easy to go overboard on sugars, often without even realizing it (I’m looking at you delicious fruit!). But here’s the deal – to balance your hormones, maximize your egg quality, and optimize your fertility, your insulin response needs to be even steven. Which means, no sugar shocking your body with a smoothie full of banana, mango, and pineapple.

If you’re someone who expends A TON of energy and can handle the extra carbs, then feel free to up the fruit & starchy vegetables but again – know what your body needs.

Ideally you want to choose fruits with low overall sugar and a high-antioxidant or fiber content – think apples, pears, and berries. Limit your total fruit consumption to 2-3 servings a day, or 1-2 if you have PCOS and need to control your blood sugar levels more closely.

Superfood Fertility Smoothie Recipe

Ok, now that you guys have stuck it out and made it through this blog post, I’m gonna treat you to my absolute favorite, go-to, daily superfood fertility smoothie!

Are you ready? Here we go!

Base
Start with a ½ cup of liquid (water, homemade nut milk, real coconut milk*)

*if using coconut milk, only add ¼ cup + ¼ cup water

Protein
One serving of Pure Paleo Protein Powder or Complete Plant Protein + Greens +
1 scoop Collagen powder

Fat
¼ cup chia gel (recipe below) +
1-2 raw pastured egg yolks +
2 Tbsp coconut oil or MCT oil +
¼ – ½ avocado

Greens
2 large handfuls organic spinach +
1 Tbsp Paleo Greens powder

Superfoods
1 tsp – 1 Tbsp organic maca powder +
1 Tbsp spirulina powder +
1 tsp Royal Jelly
1 tsp bee pollen

Flavor Boosters
This changes daily, depending on what I’m craving, what’s in my pantry, and what my body is telling me, but here are a few of my recent go-tos:

  • 1 Tbsp raw cacao powder
  • 1-2 Tbsp raw coconut shreds
  • 1 Tbsp raw nut butter
  • 1 Tbsp raw coconut butter
  • ½ cup CoYo coconut milk yogurt OR homemade coconut milk yogurt/kefir
  • ¼ cup frozen berries
  • ½ frozen banana
  • ½ cooked sweet potato
  • 1 tsp vanilla or almond extract
  • 1 tsp cinnamon
  • 1 tbsp fresh mint
  • 1 tsp vanilla bean powder

Place all ingredients into a blender, blend and enjoy!

Chia Gel
⅓ cup chia seeds
32 oz filtered water

Add chia seeds to water in a quart size glass mason jar. Shake thoroughly several times and then store in the refrigerator until thick and gel-like.

To find out more about Superfoods for Fertility, check out my blog series below:

Superfoods for Fertility Blog Series : Chia Seeds
Superfoods for Fertility Blog Series : Maca Root
Superfoods for Fertility Blog Series : Egg Yolks
Superfoods for Fertility Blog Series : Wild Caught Fish Seafood
Superfoods for Fertility Blog Series : Bone Broth
Superfoods for Fertility Blog Series : Liver
Superfoods for Fertility Blog Series : Fermented Foods
Superfoods for Fertility Blog Series : Butter & Coconut Oil

I’d love to support YOU!

Need help optimizing your fertility?

Balancing your hormones?

Or maybe you need some direction on nutrition in general?

I’ve love to support you, with whatever you’re going through. I am always available to have a one on one chat.

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