Nutrition and Supplements

THE FOUR FACTORS OF EASY, NUTRIENT-DENSE MEALS

Building your meals around these four factors will allow you to reach your nutrient needs without counting, measuring or weighing. It will improve your relationship with food & allow you to create delicious, nutrient-dense meals with ease.

1) FIBER

WHY YOU WANT IT:

1. Helps us to feel fuller longer
2. Aids in stabilization of blood sugar 
3. Reduces cholesterol absorption
4. Keeps our digestive system healthy

WHERE TO GET IT:

• Fruits & Vegetables
• Grains
• Legumes Nuts & seeds
• Aim to include a mix of all of these

2) PROTEIN

WHY YOU WANT IT:

1. Aids in muscle and tissue building & repair
2. Fuels metabolic reactions
3. Coordinates bodily functions
4. Maintains fluid balance
5. We are made up of and maintained by 10,000 proteins, so replenishment is important

WHERE TO GET IT:

• Meat & poultry Seafood
• Beans & legumes
• Eggs
• Nuts & seeds
• Dairy products
• Popular plant-based options include

3) FAT

WHY YOU WANT IT:

1. Provides your body with critical energy that aids in cell growth 
2. Protects your organs
3. Keeps your body warm
4. Aids in absorption of nutrients Produces important hormones Adds flavor, increases satisfaction and delays gastric emptying, helping you feel more satisfied & fuller for longer.

WHERE TO GET IT:

• Nuts & seeds and their butters (unsaturated)
• Avocados (unsaturated)
• Olive, peanut & canola oils (unsaturated)
• Butter & dairy products (saturated)

4) FUN

WHY YOU WANT IT:

1. Crucial to establishing a positive relationship with food
2. Allows you to remove g from food 
3. Decreases likelihood of overeating these foods

WHERE TO GET IT:

• Anywhere! Your "fun' element might be a warm chocolate chip cookie, chewy dried apricots, potato chips or trail mix. Go with what you're feeling & allow yourself to fully enjoy it.

6 popular supplements

1. Before breakfast:

iron (with citrus)

B vitamins (half-dose)

calcium (half-dose)

2. With breakfast:

vitamin C (half-dose)

fish oil (one dose)

3. Before lunch:

B vitamins (half-dose)

4. With lunch:

vitamin D (with healthy fats)

vitamin C (half-dose)

fish oil (second dose)

5. With dinner:

calcium (half-dose)

6. Your choice:

probioitics

(can be taken before or V with meals)

7 Vitamins To Help Conceive Faster

1. Vitamin B9- Lowers risk of birth defects that lead to miscarriage; increases egg production
2. Vitamin D- Boosts progesterone and estrogen levels; Regulates menstrual cycle
3. Vitamin B6- Regulates hormones to promote a regular menstrual cycle; Improves egg quality for fertilization; Lengthens luteal phase
4. Vitamin E- Lengthens luteal phase; Balances hormones; Promotes cellular growth; Removes free radicals; Increase blood flow to thicken uterine lining: Decreases risk of miscarriage
5. Vitamin C- Protects free radicals; increases progesterone to promote a longer luteal phase
6. Vitamin B12- Promotes regular ovulation; lowers miscarriage risk
7. Omega-3- Improves egg health.

Top Vitamins for Women

SUPPLEMENTS FOR WOMEN'S HEALTH

Iron

Improves energy, helps oxygen flow throughout the body, supports immune function and maintains muscle function,

B12

Supports the proper function of the brain, nervous system, blood cells and improves energy and mood.

Biotin

Boosts hair, skin and nail health whilst supporting nerve. digestive, cardiovascular and metabolic function.

Calcium

Builds and maintains strong, healthy bones. Aids in proper heart, nerve and muscle function,

Magnesium

Aids in heart health, boosts mood, relieves symptoms of PMS, reduces muscle weakness & cramps

Vitamin D

Supports brain, muscle and immune function, good for cardiovascular health, maintains bone and teeth health.