Fertility Diet: The Macronutrients You Need for Healthy Hormone Balance
March 10, 2021
A fertility diet is a diet high in micronutrients, healthy fats, and balanced macronutrients to support hormones and ovarian health.
A fertility diet is a diet high in micronutrients, healthy fats, and balanced macronutrients to support hormones and ovarian health.
This simple green smoothie made with Willa’s Oat Milk is a lightened up ready-for-spring treat! No sugar, clean ingredients.
I love Easy Meal Prep Sunday! Taking some time on the weekend to prepare food for the week saves time & money, PLUS it keeps you organized and feeling great throughout the week. However, getting organized for Meal Prep is half the battle. Don’t worry, this guide can help! My Meal Prep Program will show you how to prepare enough meals for 5 days in roughly two hours. My prep guide will outline step-by-step how to make it happen. Grab a friend, the meal plan, grocery list and prep guide and get to it! The more you get into the habit of planning and prepping your meals, the easier it gets. The saying is true: Fail to plan, Plan to fail. If you’re serious about upgrading your nutrition habits meal prepping is the best way to ensure you’re staying on track towards your goals all week long. Related: Build A Better Smoothie SHOP ONCE. COOK ONCE. EAT CLEAN ALL WEEK. My easy meal prep program was created with these key considerations: Fiber Fiber has several health benefits including improving digestive health and blood pressure. This meal plan provides up to 35 grams of fiber daily from foods such as fruits, vegetables, lentils, and whole grains. Soluble fiber has been shown to improve glycemic control and lower cholesterol. It is incorporated into the program from oats, beans, and banana. Healthy Fats Omega-3 and omega-9 fatty acids provide cardiovascular benefits, reduce inflammation, and improve immune function. This program incorporates omega-3 fats, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) from seeds which are associated with improved cognitive function. Omega-9 fats from foods such as nut butter and olive oil are combined with carbohydrates to reduce glycemic response. Bone Building Nutrients Calcium is a mineral that is essential for building healthy bones. Magnesium has a structural role in bone maintenance, influences bone-building cells, and modulates potential bone-damaging inflammation. This meal plan uses calcium-rich ingredients like sesame and almonds. Magnesium is incorporated from food sources like chia seeds, almond butter, and spinach. Immune Support Essential fat-soluble antioxidants like vitamin A and vitamin E support various cellular functions of our immune system and reduce oxidative stress in cells. This meal plan contains vitamin A sources like kiwi and sweet potato and incorporates vitamin E through healthy oils, nuts, and seeds. A lack of vitamin C can make you more prone to getting sick. This plan provides vitamin C from whole food sources like tomato, lemon, and spinach. What’s In the MEAL PREP GUIDE? -Meal Plan for 5 days including Breakfast, Lunch, Dinner, and two Snacks -Shopping List -Two Hour Step-by-step Easy Meal Prep To-do -Gluten-Free, Dairy-Free Optional Recipes with substitution suggestions >>Download a sample recipe below: Thai Basil Turkey with Bok Choy and Rice<< CLICK HERE TO DOWNLOAD THE FREE MEAL PREP GUIDE PDF! Everything you need for a successful weekend meal prep! You can save even more time (and money) by shopping pantry staples with Thrive Market! View this post on Instagram A post shared by Kate Daugherty (@katelyndaughertyy) You May Also Like: Mindful Eating: Finding a Healthy Mindset with Food What Is the Carnivore Diet? Shop This Article: DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!
Finding a healthy relationship with food can be challenging. Start with mindful eating by connecting to your food and avoiding distraction.
Taco Night is Back with Potacos! Loaded sweet potatoes filled with all the toppings you would put on a taco. Gluten-free and Corn-free recipe.
Time to plan an incredible trip to experience Winter in Alaska! Follow along for my full itinerary for a 6-day trip through the interior Alaska from Anchorage to Fairbanks. A trip north to Alaska in the heart of winter is definitely not on the TOP of most people’s vacation short lists. Winter in Alaska is COLD and DARK. However, Alaska has been on my bucket list for a long while. So, I rounded up my warmest clothes and we set out to explore the interior Alaska in sub-zero temperatures in mid-January with hopes of catching a glimpse of the Aurora Borealis (Northern Lights). Here’s my account of the trip from activities to food and how we pulled it off: All the hotspots we visited on this map from Wanderlog: Map courtesy of Wanderlog, a trip planner on iOS and Android Day 1 : Arrival, Exploring Anchorage I began the journey to The Great North with a connection through Seattle. This was a fun connection because I met up with my friends, Amanda and Jillian who are working in Washington State. They were both key collaborators to planning this trip. The flight from Seattle to Anchorage was pleasant on Alaska Airlines. Current COVID restrictions mean capacity is still limited. We did pre-flight screening to comply with Alaska’s travel restrictions. The process went smooth, and we were cleared for entry within a few minutes of arriving. We rented a car from the Ted-Stevens Airport in Anchorage, with plans to return it downtown on Saturday morning; then we headed out into Anchorage to explore. First stop: food. We settled on a highly reviewed and recommended spot, Moose’s Tooth Pizza. This little pizza joint had TONS of unique options and catered to a number of special diets. Amanda went for a veggie-loaded pizza on a regular crust, Jillian chose a whole-wheat vegan crust, and I tried a split topping on house-made cauliflower crust. There was A LOT of food. We ate half our pizzas, and saved the other half for later. Once we were fed up, it was time to check in to our AirBnb. The Bear Tooth House was a modest spot centrally located. It wasn’t a standout, but it was sufficient for our ramblings. Having a car was useful, and we quickly got our bearings around Anchorage. The city has an eclectic mix of newer, commercial establishments and rustic, aging businesses. We perused google for sights nearby and were intrigued by one standout: Star the Reindeer. His reviews are a mix of appalling and disconcerting. We couldn’t not go. It turns out, Star really is an aging Reindeer living in a pen connected to a house in downtown Anchorage. The most fitting review we read: “Star died in 2018.” Accurate. On the way back to the AirBnB, we found a great health food co-op: Natural Pantry. We loaded up on healthy snacks for our trail days and for the upcoming travel day. This grocer is a standout amid the chain stores in Anchorage. The early winter in Alaska sunset definitely got to us on this first travel day. We found ourselves barely able to keep our eyes open at 7pm in the darkness. An early bedtime was in order for all of us. Day 2 : Anchorage Park Trails and a Fantastic Museum We woke up to darkness on Friday. Another odd sensation as we waited for the world to wake up around us. Cold pizza made a great pre-adventure breakfast. The weather was mild for this time of year in Alaska: hovering around 25-30 degrees most of the day. We bundled up in a few layers and picked out a first destination to explore: Kincaid Park. Kincaid Park is a trail system located on the southwest end of Anchorage, by the airport. We took the Coastal Trail which wound down to the beach along the Cook Inlet. From the beach, we were greeted by the sun at 9:54am. Across the bay is Fire Island and you’ll get great views of the Kenai Peninsula. Many of the other trails in Kincaid Park are skier-only. In fact, there are over 40 miles of groomed ski trails including 12 miles of lighted trails (for those dark days). We saw lots of amateur cross-country skiers enjoying the mild winter day in Alaska. Alaskan Beach After a few hours on the groomed trail in Kincaid Park, we drove across town to Far North Bicentennial Park. This is another popular trail system for locals. Interestingly, we were among the few people on foot. There were so many fat-tire bikers!! Next time, I’d certainly try renting a bike. In Bicentennial Park, we took the Viewpoint Trail. While the trail was enjoyable, a word of warning: there isn’t actually a viewpoint on this trail. We saw cool trees and lots and lots of snow. (I guess that’s Winter in Alaska for you) Instead of wasting daylight (you only get so much of it) on a lunch stop, we snacked on bars and jerky. I made my first stop at one of Anchorage’s infamous coffee shacks. They are all over the place! Little tiny drive-up sheds that offer a selection of hot and sugary-sweetened blended beverages. On my next trip to Alaska I’ll do a better job of mapping out exactly which coffee shops to visit. My family would love a coffee shop tour in Alaska! Next stop: The Anchorage Museum. I have to say, we were all quite surprised by this gem in Downtown Anchorage. The building is incredible. We enjoyed the permanent exhibits on traditional Alaskan cultures, Alaskan history, and Alaskan art. A rotating exhibit on Extra Tough Women of the North was particularly empowering (and a bit absurd at times). I would highly recommend a visit to this museum on a trip to Anchorage when you need a break from the cold. We left the museum just in time to catch the sunset, at 4:00 pm. After learning about the Good Friday earthquake (the largest quake ever
Looking for ways to change up your breakfast routine? Chia Pudding is a great alternative because it can be made days in advance and it contains excellent fiber and Omegas from seeds. Willa’s oat milk works great for extra carbohydrates and flavor. I used Willa’s Organic Unsweetened Oat Milk in this recipe. Here’s why Willa’s is the only oat milk I will use. Chia pudding is versatile because there are plenty of topping options! For a more filling treat, try adding more fruit, or some granola for crunch. Change up the flavor profile with different herbs. I love pairing blueberries and basil with coconut cream. Other Willa’s Recipes: Pumpkin Spice Oat Milk Creamer Chocolate Chip Pumpkin Bread Shop this Recipe:
When you go on a Carnivore Diet, in many ways cooking and meals become way simpler. A well-stocked carnivore kitchen for cooking nourishing nose-to-tail animal-based meals comes down to a few essentials. If you simplify ingredients, it is that much more important that things are cooked well. These are my go-to tools for all things MEAT. Check the boxes for prepping, cooking, and storing food while following a carnivore diet. When it comes to a meat-centric carnivore kitchen, here are some of the tools I find myself using daily as I cook nose-to-tail and prep at home: The Essentials 1. Cast Iron Skillet – Is this the most versatile pan in my kitchen? Perhaps. A Cast Iron skillet is a necessity for carnivore dieters because you can cook EVERY meat in here. Pan-seared steaks are the absolute best. Ground meat is quick and easy in a cast iron. You can even cook fish in a cast iron. The transition from stove top to oven is excellent for combo searing and roasting. Also, clean up is a breeze. Remember not to use soap on your cast iron- I like these handy scrapers and cleaners. 2. A Really Good Knife – I have one kitchen knife. I use it for everything from meat to herbs to fruit and vegetables. When you have a really nice knife, it makes prepping such a joy. I am so comfortable using this one knife that I travel with it when I know I’m going to be cooking outside of my home. You CAN buy a whole set of fancy knives with different purposes, but my recommendation: splurge on ONE really nice multi-functional knife. And love it well. (Note: Along the same lines, invest in a good cutting board to protect your knife blade. I like Epicurean Boards with juice troughs.) 3. Dutch Oven/Enamel Pot – When I have the time, I like to slow cook using an enamel cast iron pot that can easily go from stovetop to oven. I will roast whole chickens, make slow broth, and use it for braising roasts. The Lodge brand is durable and affordable for all things cast iron. 4. Aluminum Roasting Pan – These pans hold their shape when roasting meat at high heat in an oven. Chicken wings are particularly crispy and delicious when cooked on a sheet pan with a silpat liner. It makes for very easy cleanup. (A word of caution: don’t choose the cheap, amazon version of Silpat. They will poorly disappoint.) 5. Glass/Stainless Storage – If you’re doing any batch cooking, having glass storage on hand will be a necessity. You can portion out meat and reheat in the container (please do NOT reheat in plastic!) I find that I do less meal prep on a carnivore diet, simply because I’m eating less often. However, it is still nice to sometimes pre-cook steak, chicken, or ground and reheat at lunchtime. 6. Cookbooks – While I have my go-to meals that I gravitate towards, I enjoy flipping through real cookbooks for ideas. Books are very helpful when adopting a lifestyle change (like trying out Carnivore and Nose-to-Tail). Just want some background on the Carnivore Diet? Start with The Carnivore Code by Paul Saladino! Helpful Gadgets for the Carnivore Diet 1. Instant Read Thermometer – This is a tool I didn’t know I needed until I read The Food Lab by J. Kenzi Lopez-Alt (aka my kitchen bible). A thermometer is essential for perfectly cooked meat. For a true carnivore kitchen, when ONLY eating meat on the carnivore diet, the quality of your cooking matters. Do yourself a favor and learn to cook with a thermometer; which means preserving optimal moisture, flavor, and tenderness. Buy the book while you’re at it, it’ll change your life. 2. Handheld Frother – I use this little gadget waaaay more than I thought I would. It stays on my counter (which is why that stand is handy)! I use it to froth up any cream/fats that I put in my coffee with collagen, and I even use it to quick mix up supplement powders and electrolytes into water. BONUS: This is perfect for adding fat for a dressed up bone broth! 3. Meat Masher– This is a handy little tool for breaking up ground meat while browning in a cast iron skillet. Is it a necessity? No… Is it nice to have? Yes, absolutely…. Not Essential, But Awesome… 1. Instant Pot – I recommend an Instant Pot for anyone who batch cooks and/or meal preps for the week. I like to cook meat all at once (pressure cooked chicken is my favorite); it also works well for braised meats like short ribs and stew meat. I use my Instant Pot for Bone Broth and Soups, and occasionally as a slow cooker on busy weeknights. 2. Sous Vide – A sous vide cooker is a device that allows you to cook meat to a perfect temperature. Learning to cook your meat by temperature will really elevate your skills! However, this pretty much does the work for you. Bonus: you can set it and forget it, much like a slow cooker. 7. Dehydrator/Air Fryer – For a carnivore diet, having a multi-function cooker that can air fry, dehydrate, and more is perfect. This is a great carnivore kitchen countertop tool for when you don’t want to turn on the oven, but need quick-cooked dinner. A dehydrator is useful for making your own jerky! 7. Traeger Wood Pellet Grill – If I could recommend one grill, this is it. There is a learning curve when transitioning from a gas or charcoal grill to a wood pellet (electric) grill. However, the functionality is impressive. Again, you’ll get to cook by temperature. Plus, there are options for slow cooking, smoking, and high-heat grilling. This is a carnivore diet splurge item! KateDaugherty.Com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means
The carnivore diet means eating only animals; no plants. The diet is largely meat: a lot of protein, a lot of fat, and nearly zero carbohydrates. If it IS an animal, or it comes from an animal, it is likely included in the carnivore diet. A carnivore diet can be thought of as a perfect elimination diet. It is on the extreme end of “diets” because it is so restrictive; however, with careful planning it is a highly nutritious and sustainable way to eat. When you eat animal foods nose-to-tail you are consuming the most nutrient rich, bioavailable foods on the planet! Eating animals nose-to-tail will provide plenty of Vitamin C, and will not hurt your kidneys, liver, or heart; in fact, it will likely make you much healthier. Carnivore Diet “Rules” There are no clear guidelines to follow for the carnivore diet regarding macronutrients or percentages of total calories. This is a healing diet that allows you to tap into your intuition: eat to satiety. A true nose-to-tail carnivore diet includes high quality muscle meat, as well as organ meats and connective tissue. While it isn’t easy, it is surely a SIMPLE diet. Enjoy food freedom with less cooking, less prepping, and less shopping. This diet can be used as a reset, a short-term diet, before testing and adopting a less rigid routine moving forward. There is no set of “laws” on how to eat. Perhaps you should consider this more of an overall lifestyle change than a “diet.” Enter your email below to get my FREE Carnivore Food Pyramid PDF! What’s IN and what’s OUT? The simple inclusion: if it is an animal or comes from an animal, it is likely included: meat, fish, eggs, organs, broth, fat, dairy, collagen, and gelatin. NOT part of the diet: plant foods, processed and packaged foods, grains, legumes, soda and sweeteners, candies, and refined oils. When you break it down into “yes” and “no” foods eating carnivore is a very simple diet. However, it takes some planning and balance to ensure all micronutrients are accounted for. Consuming a wide variety of animal foods will not only stave off diet fatigue, but will ensure you are getting a full complement of vitamins and minerals. WHY the CARNIVORE DIET? A well-designed animal-based diet is especially healing for many types of conditions including gut and digestive disorders, mood problems, depression, anxiety, chronic inflammation, skin conditions, hormone imbalance, and autoimmune disease. A carnivore diet renews dietary confidence, reforms habits, and resets your relationship with food. Some common benefits include improved digestion, reduced inflammation, improved cognition, weight loss/body composition change, hormonal balance, improved physical performance, better skin, and less pain. Ready to Learn More and TRY IT OUT? CLICK HERE to purchase the COMPLETE Nose-to-Tail Guide by Functional Nutritionist, Kate Daugherty and Functional Medicine Practitioner, Dr. Mitchell Rasmussen. You’ll get 25+ pages of resources on starting and successfully maintaining a healthy carnivore diet.