Minimally processed = food that’s refrigerated, frozen, pasteurised, fermented, canned, bottled, packaged.
Foods fall into 3 macronutrients:
example) meat, poultry, fish & eggs
example) vegetables, fruit & legumes. Bread, pasta, pastries and other processed foods too.
example) coconut oil, olive oil, avocados, butter, eggs, full-fat dairy products & naturally occurring fats found in meat, poultry & fish
Grass-fed & pasture-raised animal products
Linoleic acid (omega 6) & alpha linoleic acid (omega 3) are essential for human beings.
1:1 balance of omega 6 & omega 3 is recommended for optimal health & fertility.
Eating too much omega 6 can contribute to inflammation in the body.
Examples of omega 6: margarine, canola, safflower and soybean
Animal fat is an important source of fat soluble vitamins (A, D, E and K2) and cholesterol.
All steroid hormones (oestrogen, progesterone, testosterone & Vitamin D) are synthesised from cholesterol.
Cholesterol forms a significant portion of your cell membranes. Twenty percent of your total cholesterol is found in the brain.
Nature’s multivitamin and contains micronutrients for optional health
Best source for vitamin A (retinol), D, B12, K2, heme iron, copper, zinc, selenium, magnesium, folate
Cod liver oil (rich in Vitamin A and D & Omega-3)
A2 Milk — Guernsey, Jersey, Asian, African cattle, goat milk
Dairy Fat is an important source of fat soluble vitamins (A, D, E & K2) & cholesterol.
Grass fed produces higher levels of vitamin A, beta-carotene & vitamin E.
Raw milk is easier to digest because naturally occurring enzymes (including lactase which is needed to break down lactose) remain intact. Also has beneficial bacteria
Minimally processed, pasture-raised, organic dairy, full fat is better.
contains choline, folate, B vitamins (B12, B6), selenium, and zinc, calcium, vitamin E, omega 3, vitamin Aand vitamin D.
yellow/orange coloured yolk = micro nutrient density.
Stabilises blood sugar. Reduces food cravings.
Seafood (inducing seaweed)
important source of omega 3 fatty acids, EPA & DHA
Omega 3 prolongs the female reproductive lifespan and improves overall egg quality. it also normalises reproductive hormone levels in women of reproductive age. It also dramatically reduces inflammation.
Seashells such as oysters, mussels, crab, shrimp and lobster are excellent sources of zinc. Women don’t get enough zinc. Pumpkin seed and sesame seed are good for zinc too.
Seaweed is good for iodine & other trace materials. Iodine supports normal development and maintenance of breast tissue and is essential for normal ovulatory function.
Consume 2 to 3 times a week.
Contains gelatin, collagen, calcium, magnesium, potassium, phosphorus, amino acids like glycine & glutamine.
Glycine and glutamine improve intestinal integrity & reduce GI issues
Supports glutathione – critical for reducing oxidative stress. Oxidative is associated with ageing, inflammation, increased risk of heart disease, cancer and infertility.
Glutathione contains 3 amino acids: glycine, glutamine & cysteine.
Is a gut healing food because it maintains normal intestinal barrier function
Lacto-Fermented foods & beverages
Gut macrobiota is considered an additional organ & is critical for building & diversifying gut flora to optimise gut health, nutrient absorption & immune function
Brightly coloured fruits & vegetables contain a lot of phytonutrient that support optima menstrual cycle health & fertility.
Veggies should take up half of your plate.
Coconut oil, tallow, duck fat and ghee is better for cooking.
Olive oil is best consumed un-heated as a dressing or for low to moderate heat
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