one litre of hot water with the freshly squeezed juice of one whole lemon as your first drink of the day. This gently wakes up your stomach, which decreases inflammation,5 aids digestion and eases constipation,6 eliminates toxins (by virtue of moving your bowels), calms anxiety by acting as a natural antidepressant,7 and helps with weight loss.8 Lemons also contain ascorbic acid, which protects sperm DNA and prevents oxidative stress.9 Think of juicy water-filled cells!
•Buy non-genetically modified foods (non-GMO) so you know they are derived from nature and not saturated with man-made pesticides.
•Eat protein at every meal because proteins are the building blocks of life. Protein sources include:
›Lean organic meats, like skinless chicken.
›Vegetable-based proteins in the form of legumes and nuts, such as chickpeas, lentils, split peas, quinoa, beans, nuts and nut butters (especially walnuts and almonds), sunflower seeds, hemp seeds, sesame seeds, poppy seeds, almond milk, and hemp milk. Eggs are a good source of protein, but make sure they’re from free range, organically fed, antibiotic- and hormone-free chickens.
›Fish. Smaller species are better as they are likely to have absorbed less mercury, lead, and other heavy metals, which can disrupt immune function and subvert the body’s ability to receive an embryo.10 They can also affect the reproductive system and can be toxic to the growing fetus via the placenta,11 posing a health threat to the developing brain and possibly leading to low birth weight and size.12
•Eat plenty of foods containing omega-3 fatty acids. Essential fatty acids (EFA) are naturally anti-inflammatory, and the older we get the more inflammation we tend to have in our bodies (kind of like rusting). The best EFA (DHA and EPA) are found in fish, but it’s important to stick with those with the lowest contaminant levels, such as wild salmon, Arctic char, Atlantic mackerel, sardines, sablefish (black cod), oysters, anchovies, rainbow trout, and mussels. Olive oil, garlic, flax seed, walnuts, dark leafy greens, cabbage, and Brussels sprouts contain another EFA called ALA. The body converts ALA to DHA and EPA, which are vital in pre- and post-natal brain and behavioural development.13 As well, one study showed fertile men had higher levels of EFA as compared to infertile men;14 this is known as a correlation rather than a causal relationship, but there are plenty of reasons for all of us to increase our EFA consumption. As well, for women, EFA appear to help with embryo quality.15
Chinese herbal chicken bone broth
Start with 1 large whole chicken, about 3 pounds (organic, free-range, hormone- and antibiotic-free). Preheat oven to 350 degrees Fahrenheit. Drizzle chicken with olive oil and rub all over with sea salt and pepper. Into the cavity, insert 1 lemon cut in half, 2 sprigs of thyme, a bay leaf, and some sprigs of rosemary or sage. Roast for about 1 hour. After 30 minutes, baste with cooking fluids and then baste every 10 minutes until done.
In the meantime, fill your largest stock pot with cold filtered water and add the following organic vegetables:
2 large carrots, peeled and cut in half
3 celery stalks
1 tomato cut in half
1 large onion cut in half
2 tbsp of apple cider vinegar
Add the following Chinese herbs, which you can pick up at any Chinese herbal dispensary or Chinese grocery store. Wash them before adding to the stock pot:
•Gou Qi Zi or Goji berries (lycii berry or wolfberry fruit)—a large handful. (Choose the less bright red ones to be sure no colorants have been added.) In TCM, Gou Qi Zi is believed to nourish the blood and kidneys, lower blood sugar, have antioxidant properties, prevent fat build-up in liver cells, and help regenerate liver cells.
•Shan Yao (dioscorea or Chinese wild yam)—3 pieces. In TCM, Shan Yao is believed to nourish digestion, nourish kidney and reproductive energy in men and women, regulate menstruation, lower blood sugar, soothe mood, aid sleep, and benefit overall blood and qi energy.
•Huang Qi (astragalus root)—3 pieces about the size of a tongue depressor. In TCM, Huang Qi is considered an overall tonic that regulates blood sugar and enhances sleep, energy, and libido, as well as the immune system and metabolism.
•Bai Shao Yao (white peony)—2 pieces. In TCM, Bai Shao Yao is thought to nourish the blood, soothe the liver, soothe abdominal cramps, and nourish nutritive (yin) energy. It is used to help with endometriosis, ovarian cysts, and menstrual cramps, and to regulate menstruation.
•Hong Zao (dried Chinese red jujube dates)—3 pieces. In TCM, Hong Zao is believed to calm the nervous system, inhibit cell mutation, protect the liver, improve energy, and have an antihistamine action, which benefits the immune system.
•Fu Ling Poria—3 pieces. In TCM, Fu Ling Poria is believed to aid and strengthen digestion, decrease water retention, reduce stomach acid, calm the heart, soothe the nerves, and sometimes help with insomnia.
When the chicken is cooked, slice off most of the meat for dinner, but cut the leftover meat into bite-sized pieces and store in the fridge. Put all the bones and skin into the stock pot and bring to a boil. Lower to a high simmer so there is minimal bubbling, and cook for 12 hours.
If you need to leave the house, you may need to take it off the stove and store it in the fridge while you’re gone. Alternatively, you may leave it simmering in an electric crock pot for 12 hours.
With a slotted spoon, take out all of the chicken pieces, herbs, and vegetables, and place them in a sieve over a large bowl to collect any stock that drains from them. Discard the pieces from the sieve and strain the rest of the stock through the sieve.
Drink a cup per day. Or cool and pour into separate containers to freeze and use for cooking or as a soup base.
To make chicken soup, heat the stock and boil with 2 peeled and diced carrots, 2 cut celery stalks, and 1 diced onion. Add some parsley and season with salt and pepper to taste. Before serving, add in cut up chicken bits from the roasted chicken.
Eating for fertility: What not to eat
Keeping your body fit to receive an embryo and grow a healthy baby is not only about what you put into your body but also about what you keep out of it. The most important foods to avoid include:
•Sugar, especially refined white sugar, but also fruit juices. Sugar of all kinds can cause blood glucose to spike. This can increase insulin resistance and cause ovulatory issues and impede fertility.16 Research has shown that sugar is more addictive than cocaine in its effect on the reward centre in the brain—the more you eat, the more you want.17
•Artificial sweeteners, as they increase inflammation and can negatively affect the growth of eggs, especially for women with polycystic ovarian syndrome (PCOS; see Chapter 6).
•Prepackaged, factory-canned, and boxed foods with long expiration dates, which includes things like commercial chocolate bars, boxed mac-and-cheese, and canned pasta with tomato sauce. Packaged foods are convenient but are also filled with chemical flavourings, colourings, artificial ingredients, preservatives, and fillers. Even the packaging itself is sometimes questionable (for example, plastic contains carcinogens, and there is some concern they may be released when heated).
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