Marc Sklar – The Fertility Expert

Fertility Nutrition Basics

12 Week Fertility Program WEEK 4 - Nutrition 1 on 1

Marc Sklar – The Fertility Expert

Table of contents 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Introduction

Super Foods list

Super Foods Tip Sheet

Fertility Diet Guidelines

Shopping List

Fertility Recipes

Supplements

About Marc Sklar and Reproductive Wellness

No needle therapies

Testimonials

Marc Sklar – The Fertility Expert

Marc Sklar – The Fertility Expert

SuperFoods List Vegetables Broccoli Cabbage Cauliflower Spinach Dark green leafy lettuce Brussels sprouts Collards Bok choy Swiss chard Wheat grass Yellow corn Pumpkin Carrots Butternut squash Yams Sweet potatoes Bell peppers Artichoke hearts Potatoes w/skin Asparagus Eggplant Legumes/Bean Lentils Black Pinto Kidney Navy Lima Garbanzo Green beans

Sugar snap peas Green peas Fruits Blueberries Raspberries Strawberries Blackberries Boysenberries Cranberries Cherries Dried prunes Plums Purple grapes Pomegranate Oranges Lemons Limes Grapefruit Tangerines Watermelon Tomatoes Papaya Peaches Cantaloupe Mango Apples Apricots Whole Grains Oatmeal Oat Bran Wheat germ Brown rice Wild rice Barley Whole wheat

Buckwheat Rye Millet Bulgur wheat Amaranth Quinoa Triticale Kamut Spelt Dairy Organic NF/LF Yogurt Kefir Soy NF/LF soy milk Tofu Soy yogurt Soy nuts Tempeh Miso Protein Skinless turkey breast Skinless chicken breast Wild Salmon Alaskan halibut Albacore tuna Omega-3 enriched eggs Fats Avocados

Extra-virgin olive oil Canola oil Walnuts Almonds Peanuts Pecans Cashews Pistachios Brazil nuts Seeds Sesame seeds Sunflower seeds Pumpkin seeds Flaxseed Tea Green tea White tea Black tea Oolong tea Seasonings Red/white onion Garlic Ginger Cinnamon Parsley/Rosem ary Oregano/ Basil Chives/Cilantr o Dill/Mint Citrus zest

Marc Sklar – The Fertility Expert

Super Foods Tips

Marc Sklar – The Fertility Expert

Fertility Diet Guidelines

1.

Eat organic fruits and vegetables as often as possible in order to avoid

harmful pesticides and herbicides. This is so important when making your food choices.

2.

Eat organic dairy products that do not contain hormones or antibiotics. If

you suffer from endometriosis or fibroids, you should avoid dairy products altogether because they naturally contain estrogen which stimulates their growth. If you have polycystic ovarian syndrome you should avoid dairy, too.

3.

Eat only lean red meat that is grass fed or organically grown. Conventionally

grown cattle contain hormones, antibiotics and other contaminants that contribute to excess estrogen. Eat red meat only once or twice a week. Eat a very small amount, no more than 4 oz. at the time.

4.

Eat only white meat like chicken that is free range or organically grown to

avoid hormones and antibiotics which can disrupt your hormonal balance.

5.

Eat fish that is fresh and comes from deep sea waters. Select fish like sole,

tilapia, cod, and salmon. Avoid farmed salmon, tuna, shark, and sea food because they may contain high level of heavy metals.

6.

Eat plenty of legumes because they are high in fiber which helps regulate

blood sugar reducing fertility issues associated with polycystic ovarian syndrome and contain a good source of protein.

7.

Eat whole grains and avoid processed and refined white flour foods. Select

pasta and breads made with spelt flour or kamut flour, brown rice, amaranth, millet, buckwheat, or quinoa. Avoid flours that are made with GMOs (genetically modified organisms).

Marc Sklar – The Fertility Expert

8.

Make sure your fertility diet is high in fiber because it helps the body

eliminate excess estrogen. Also it lowers you blood glucose.

9.

Do not eat soy products unless they are the fermented type like miso or

tempeh. Soy has estrogenic effect and it is not indicated if you are trying to conceive but most impotently you should avoid it during pregnancy and lactation.

10.

Avoid drinking soy beverages. Select brown rice beverages instead.

11.

Drink fresh juices. Learn how to juice your own fruits and vegetables. You

will greatly increase your chances of getting pregnant because they have lots of enzymes, minerals, and vitamins.

12.

Avoid commercial fruit juices because the pasteurization process

destroys vitamins, minerals and enzymes.

13.

Avoid refines sugars. Choose natural sweeteners like maple syrup, honey,

stevia, or agave nectar.

14.

Drink lots of water, 6 to 8 glasses a day. Avoid drinking tap water at all

costs because it can contain harmful chemicals. It is a good idea to invest in a filtration system and only drink filtered water. Avoid bottled water because the plastic contains bisphenol A, which decreases the division of uterine cells which may affect implantation.

15.

Include essential fatty acids into your diet. Make sure you eat plenty of

omega 3, 6 and 9 essential fatty acids. Select healthy vegetable oils like flax seed oil, oil of olive, hemp oil, and coconut oil. Avoid trans fats because they interfere with insulin sensitivity, especially if you have PCOS.

Marc Sklar – The Fertility Expert

16.

Give up smoking, drinking alcohol, and coffee. Begin drinking

conception tea every day instead of regular tea or coffee

17.

Avoid cooking your foods in a microwave oven because it can change

the chemical structure of the food and make it harmful to your health. Avoiding non-stick cookware because they cause higher blood levels of PFC's (perflourinated chemicals).

18.

Do not eat salads in restaurants because they may contain many

chemicals sprayed on them to make them crispy, more green and shiny.

19.

To indulge yourself you can have a small piece of dark organic

chocolate, it is actually good for you because it contains flavenols that improve uterine blood flow.

20.

Eat fresh Ginger to improve digestion. In a study published in Alternative

and Complementary medicine, ginger powder was found to be equally effective to conventional drugs to ease menstrual cramps. If you suffer from painful menses, try 250mg of ginger podwer 4 times a day.

Marc Sklar – The Fertility Expert

Weekly Shopping List *Keep in mind that a serving of meat or fish is 3-4 ounces*

• EGGS 8-12 per week Organic eggs from pastured hens are the best choice. • GRASS FED MEAT 4-6 servings per week Choose from organic and grass-fed beef, lamb, pork, turkey, buffalo and venison.

• WILD CAUGHT FISH 8-10 servings per week Choose from salmon, sardines, halibut, cod, clams, oysters.

• CHICKEN 1-2 servings per week Organic and pastured chickens are the best • LIVER 1-2 servings per week Be sure to buy organic liver from grass-fed animals; chicken and lamb liver are the best. If you plan to take liver supplements daily, you don’t need to purchase liver while food shopping.

• WHOLE CHICKEN for chicken soup 1 chicken will make you 2-3 weeks’ worth of broth; organic and pastured chickens are the best.

• FISH ROE OR TOBIKO 1 ounce 1-2 times per week Focus on getting one ounce of fish roe or tobiko in 2 times per week.

• DAIRY 2-3 servings per week Choose from organic full-fat cow’s milk (if you can’t do cow’s milk try almond or coconut milk) and/or full fat cow’s yogurt (if you can’t do cow’s yogurt try goat or coconut yogurt).

• NUTS AND SEEDS 2 tablespoons per day Choose from organic nut butters or organic raw almonds, cashews, walnuts, brazil nuts, filberts, sunflower seeds, sesame seeds or pumpkin seeds. (Note: when you can’t find organic nuts or seeds, choose: almonds, walnuts, sunflower seeds and pumpkin seeds as they are the safest of the non-organic options).

• VEGETABLES 3-5 four ounce servings/day Any vegetable works for this diet, but to keep it easy choose from: kale, brussel sprouts, spinach, sweet potato, onion, garlic, beets, bok choy, broccoli, mushrooms, turnips, celery, beets or legumes. Remember: green leafy vegetables are great for hormone balancing. And, don’t forget to check with your dirty dozen list for the ones that need to be purchased organic.

Marc Sklar – The Fertility Expert • FERMENTED FOODS 1-2 tablespoons per day Choose from sauerkraut, kimchi, pickled ginger or drink a kombucha beverage daily.

• FRUIT 1-2 servings per day Remember to eat more servings of the low sugared fruits (melons, berries, grapefruit and avocado) than of the moderate sugared fruits ( apples, pears, plum, peach, citrus (all others besides grapefruit), banana, mango, pineapple and fresh figs). And, don't forget to check your dirty dozen list to see which ones need to be purchased organic.

• LEMONS 1/2 a lemon per day Drink a 6-8 ounces of hot water with the juice from ½ a lemon each day.

• PASTURE FED BUTTER 4 tablespoons per week Organic and pastured butter is best. • ORGANIC OILS 2 tablespoons per day. Choose from raw, cold-pressed, extra virgin coconut, olive and/or raw sesame oils.

• OTHER GROCERIES TO PURCHASE - Organic salad greens

- 100% pure organic cranberry or

- Organic nut butter

pomegranate juice

- Organic hummus (or check out the recipe

- Organic sweeteners (maple syrup,

section and make your own!)

unsulphured black strap molasses, malt syrup,

- Fresh herbs

raw honey, brown sugar in the raw or stevia)

- Organic brown rice - Organic quinoa - Organic coffee or tea

• GLUTEN FREE “SNACK” FOODS (Have only 5 servings per week TOTAL of these types foods): health/meal replacement bars, gluten free breads, pastas and crackers. Read labels and avoid ones with soy products in them or other non-food stuffs.

Marc Sklar – The Fertility Expert

Fertility Recipes

Marc Sklar – The Fertility Expert

Marc Sklar – The Fertility Expert

Marc Sklar – The Fertility Expert