This Implantation Elixir has only 4 Ingredients BUT Does About a Million Things
Whether you are trying to conceive naturally or doing an IUI or IVF, we all want our embryo to STICK. Women who are experiencing the Two-Week-Wait aka….the worst 10-14 days of your life want that carefully placed embryo to nestle into your uterus and IMPLANT. We also need a beautiful juicy thick endometrial lining. Many of my clients have had IUI and IVF transfers due to thin lining.
Whether you are trying to conceive naturally or doing an IUI or IVF, we all want our embryo to STICK. Women who are experiencing the Two-Week-Wait aka… the worst 10-14 days of your life, want that carefully placed embryo to nestle into your uterus and IMPLANT. We also need a beautiful juicy thick endometrial lining. Many of my clients have had IUI and IVF transfers due to thin lining.
Let me break down why this elixir is a winner.
Beets: Beetroot contains nitric oxide, which dilates blood vessels allowing a rich supply of oxygenated, nutrient-rich blood to flow to the uterus. YES! Its intake starting a week or two before an embryo transfer or IUI day may improve embryo implantation into the uterus (1). Beets improve circulation that can aid in thickening the uterine lining.
Watermelon: L-Citrulline in watermelon, may improve vascular function through increased L-arginine bioavailability and nitric oxide synthesis (2).
Ginger: A powerful antioxidant that is great for reducing inflammation.
Lemon Juice: Packed with essential vitamins, nutrients, and minerals. It also balances out the flavors.
Sending fertility love 💗 and baby dust!
Love, your fertility sister...Kira
Let’s talk about boosting your fertility.
Book a free 20-minute fertility strategy session call.
References:
Halpern, G., Setti, A. S., de Almeida Ferreira Braga, D. P., Iaconelli, A., & Borges, E. (2019). Beetroot, watermelon and ginger juice supplementation may increase the clinical outcomes of intracytoplasmic sperm injection cycles. Fertility and Sterility, 112(3). https://doi.org/10.1016/j.fertnstert.2019.07.1334
Figueroa, A., Wong, A., Jaime, S. J., & Gonzales, J. U. (2017). Influence of L-citrulline and Watermelon Supplementation on vascular function and Exercise Performance. Current Opinion in Clinical Nutrition & Metabolic Care, 20(1), 92–98. https://doi.org/10.1097/mco.0000000000000340
Could Alcohol Be Preventing you From Conceiving?
Did you know that even one alcoholic beverage a week can impact both male and female reproductive systems? How is it able to affect fertility? Alcohol can increase estrogen levels, which may suppress ovulation - causing you to possibly not ovulate at all. Remember, we need to ovulate in order to make a baby!
A rise in estrogen can also suppress the maturation of follicles. If an egg is already fertilized by sperm, alcohol consumption can cause unsuccessful implantation in the uterine lining, leading to a failed pregnancy. Lastly, there may be an increased risk of miscarriage and fetal death with maternal alcohol consumption.
Did you know that even one alcoholic beverage a week can impact both male and female reproductive systems? How is it able to affect fertility? Alcohol can increase estrogen levels, which may suppress ovulation - causing you to possibly not ovulate at all. Remember, we need to ovulate in order to make a baby!
A rise in estrogen can also suppress the maturation of follicles. If an egg is already fertilized by sperm, alcohol consumption can cause unsuccessful implantation in the uterine lining, leading to a failed pregnancy. Lastly, there may be an increased risk of miscarriage and fetal death with maternal alcohol consumption.
This article does not only apply to women. Men are responsible for 30-40% of infertility issues.
Alcohol consumption in men also results in reduced fertility. In men, alcohol can decrease testosterone levels leading to a decline in libido. Testicular health can also be negatively impacted through a decrease in luteinizing hormone (LH) and follicle-stimulating hormone (FSH), caused by alcohol. Not only would sperm production decline with poor testicular health, but the quality of the sperm would also be affected (aka poor swimmers). Reduced quality and concentration of sperm can make it much harder for a couple to conceive.
Keep in mind that both sperm and eggs take 3-4 months to mature, so both parties can use this information to optimize their health and fertility during the preconception period.
How much is too much??? For both men and women, it is best to try to avoid alcohol 3-4 months before conception, especially if you are having a hard time conceiving. Like we mentioned earlier in this article, it just takes one drink a week to reduce a woman’s fertility. If you want to treat yourself to a beverage that won’t have any impact on fertility, try the mocktail recipe below! Trust me, it’s delicious. My favorite mocktail book is, “Drinking for Two”. My favorite one is called Mock-jito.
Moscow Mule Mocktail
Serves 1
½ cup ginger beer
3 tbsp fresh lime juice
3 tbsp club soda
Directions:
Mix ingredients in a glass with crushed ice.
Stir together and add a lime wedge to the top of the glass. Enjoy!
Are you ready to maximize your fertility?
Book a free 20-minute fertility nutrition discovery call.
Sending fertility love 💗 and baby dust!
Love, your fertility sister...Kira
Kira@nouveaunutrition.com
References:
Sharma R, Biedenharn KR, Fedor JM, Agarwal A. Lifestyle factors and reproductive health: taking control of your fertility. Reprod Biol Endocrinol. 2013;11:66. doi:10.1186/1477-7827-11-66
Moscow Mule Mocktail. The Merrythought. https://themerrythought.com/diy/moscow-mule-mocktail/. Published June 18, 2018. Accessed March 15, 2021.
BRIGHTEN JOLENE. BEYOND THE PILL: a 30-Day Plan to Eliminate Period Problems, Boost Libido, Improve Mood, Clear ... Skin, and Ditch the Pill When You're Ready. HARPER ONE; 2019.
Can Being Overweight or Underweight Affect My Fertility? You Will Be Shocked By the Answer.
Who is at greater risk of fertility issues, a woman who is overweight or underweight? Drum roll…...BOTH. Yup, women and men who are on either side of the spectrum of the scale can have issues conceiving. If you are interested in how body weight can affect fertility, keep reading on!
If you are on the lower or higher end of the scale, this can affect your fertility.
Who is at greater risk of fertility issues, a woman who is overweight or underweight? Drum roll…...BOTH. Yup, women and men who are on either side of the spectrum of the scale can have issues conceiving. If you are interested in how body weight can affect fertility, keep reading on!
In research and medicine, body weight is normally classified as being underweight, normal weight, overweight, or obese based on the body mass index (BMI) scale. Take a look at the BMI categories below:
<18.5 kg/m2 = underweight
18.6 - 24.9 kg/m2 = normal weight
25 - 29.9 kg/m2 = overweight
>30 kg/m2 = obese
Remember, BMI is not perfect, as it does not take into account how much muscle mass a person has (& muscle weighs more than fat!). Here at Nouveau Nutrition Fertility Wellness, we 100% support the health of every size. That being said, it is important to be aware of health statistics and how certain factors may influence your fertility overall.
Men, you have to watch your weight too. If you are obese, you are 3 times more likely to have a reduction in sperm quality, making it harder for the sperm to penetrate an egg. No penetration of the egg...no embryo….no baby. If you are in the overweight category, you may be at a higher risk for sperm DNA damage, leading to poor quality swimmers. An increase in BMI has also been found to decrease sperm concentration. As your weight increases, so does a hormone called inhibin B. More inhibin B in the body leads to lower sperm production. Less sperm = harder time getting pregnant. Side note - this does not apply to someone that is underweight and needs to increase their weight.
It’s not just excess weight that can kill your chance at conception, lack of weight can also influence fertility. Men who have a BMI less than 18.5 kg/m2 may also produce lower sperm concentrations than those who are at a normal BMI. Try to be in the normal range to optimize your health and that all-important SPERM.
Remember, 30-40% of all infertility cases are due to suboptimal male fertility. This is why it is important for both men and women to work on their fertility for an optimized chance at conception!
As for women, it has been found that women in the overweight and obese categories may experience a longer time to get pregnant than those who have a “normal” BMI. Obese women also have a greater risk of miscarriage. Unfortunately, it has been found that obesity lowers success rates in women undergoing in vitro fertilization (IVF). On a positive note, weight loss, even 10 pounds, has helped women improve their fertility by bringing back or regulating ovulation (which is essential to get pregnant!).
Similar to men, being in the underweight category can also damper your chances at conceiving. Having a low percentage of body fat can lead to ovarian dysfunction (abnormal, irregular, or absent ovulation) and infertility. Limited body fat can disrupt estrogen levels, thus impacting our period. Underweight women may also be at greater risk of having a premature infant. Increasing your body weight safely can help regulate your period, improve your chance at conception, and reduce the risk of having a premature baby. We have worked with women who needed to gain weight and we did that with nutrient-dense meal plans and tons of support.
Whether you are looking to lose or gain weight to improve your fertility, it is important to do so in a healthy way. Not sure where to start? Check out the contact information below and let me help you improve your fertility. As always, be sure to speak with a healthcare provider before making any changes to your diet.
If you fall on either side of the scale, let’s talk about how we can work together to boost your fertility.
Book a free 20-minute fertility strategy session call.
Sending fertility love 💗 and baby dust!
Love, your fertility sister...Kira
203.442.6027
References:
Sharma R, Biedenharn KR, Fedor JM, Agarwal A. Lifestyle factors and reproductive health: taking control of your fertility. Reprod Biol Endocrinol. 2013;11:66. doi:10.1186/1477-7827-11-66
Weight and Fertility. Reproductive Facts. https://www.reproductivefacts.org/news-and-publications/patient-fact-sheets-and-booklets/documents/fact-sheets-and-info-booklets/weight-and-fertility/. Accessed March 17, 2021.
FastStats - Overweight Prevalence. Centers for Disease Control and Prevention. https://www.cdc.gov/nchs/fastats/obesity-overweight.htm. Published March 1, 2021. Accessed March 17, 2021.
Defining Adult Overweight and Obesity. Centers for Disease Control and Prevention. https://www.cdc.gov/obesity/adult/defining.html#:~:text=If%20your%20BMI%20is%20less,falls%20within%20the%20obesity%20range. Published March 3, 2021. Accessed March 17, 2021.
Meet This Amazing Fertility Boosting Mineral Called Zinc
Zinc has a ton of functions when it comes to fertility and conception. It has been found that women who have lower levels of zinc may experience a longer time trying to conceive. So, why is zinc so important for fertility? Glad you asked.
This essential nutrient is seldom talked about but is crucial to boost your fertility. Meet this amazing mineral called Zinc.
Zinc has a ton of functions when it comes to fertility and conception. It has been found that women who have lower levels of zinc may experience a longer time trying to conceive. So, why is zinc so important for fertility? Glad you asked.
Zinc is a part of over 300 enzymes in the body. It plays a role in enzymatic steps (chemical reactions) that are important in reproduction.
Deficiency affects both female and male fertility by decreasing testosterone. Low testosterone means low libido.
Zinc makes up the outer membrane and tail of the sperm. Less than optimal levels make it harder for the sperm to penetrate the egg and result in poor swimmers.
Deficiency can lead to a decrease in sperm production, making it harder to become pregnant.
Optimal zinc levels help ensure a healthy placenta! The placenta starts to grow within 7 days of conception, so it is important to have adequate zinc levels prior to conception.
The recommended intake for zinc is 15-30 mg daily for women trying to conceive. If you are looking to increase your zinc levels, remember to always choose food first! Here are some food sources high in zinc*:
Oysters
Grass-fed grass-finished beef
Wild lobster
Pasture-raised heritage pork
Chickpeas
Pasture-raised chicken
Raw pumpkin seeds
*Always be sure to consult with your doctor before changing your diet or adding any supplements.
Sending fertility love 💗 and baby dust!
Love, your fertility sister...Kira
203.442.6027
References:
Office of Dietary Supplements - Zinc. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/#:~:text=Oysters%20contain%20more%20zinc%20per,products%20%5B2%2C11%5D. Accessed March 10, 2021.
Grieger JA, Grzeskowiak LE, Wilson RL, et al. Maternal Selenium, Copper and Zinc Concentrations in Early Pregnancy, and the Association with Fertility. Nutrients. 2019;11(7). doi:10.3390/nu11071609
Dr. Jaclyn Chasse-Smeaton, N.D. Preconception Care. https://www.perfectfertility.com/ifmwebinar.
Phases of the Menstrual Cycle
Ever wondered how the menstrual cycle works or why you may experience certain physical or psychological symptoms during your period? Why am I crying so much? Why do I want to kill everyone around me? Why are my jeans SO tight? Well, I am here to explain to you the 4 phases of the menstrual cycle and how they may impact you throughout the month.
Ever wondered how the menstrual cycle works or why you may experience certain physical or psychological symptoms during your period? Why am I crying so much? Why do I want to kill everyone around me? Why are my jeans SO tight? Well, I am here to explain to you the 4 phases of the menstrual cycle and how they may impact you throughout the month.
Everyone’s cycle is different, but the average cycle lasts about 28 days. The timeline below will reflect a 28-day cycle without any hormonal birth control.
The 4 Phases of the Menstrual Cycle
Phase 1 (days 1-7): Follicular phase:
Day 1 is your first day of full flow of your period. The first phase of your cycle is called menstruation - this is when your uterine lining sheds due to estrogen and progesterone dropping. Menstruation typically lasts around 2 days to 1 week. While you are menstruating, your estrogen is slowly rising and the endometrial lining is slowly thickening. During days 1-15 ish, estrogen is higher to help release the egg.
Phase 2 (days 7-14): Follicular phase:
The second phase is the proliferative phase. During this phase, estrogen is rising slowly, which stimulates the release of another hormone called follicle-stimulating hormone (FSH). FSH stimulates the ovaries to create a follicle to prepare for ovulation (baby-making time). During this time, testosterone is also coming out to help with getting your body ready for ovulation. Testosterone rising may give you acne (which sucks), BUT it is also increasing your libido (yeah!). Towards the end of this phase; estrogen, luteinizing hormone (LH) and Basal Body Temperature (BBT) will spike (days 12-14, may vary) which causes ovulation. Your cervical mucus will also start to say “hello”- you will notice a wetter feeling ...“down there”. If you see a raw egg white-looking substance that is stretchy and slippery - that is fertility gold aka “sexy time”! Sperm can live in your body for up to 5 days, so if you are only able to be intimate once, that could be all you need.
Phase 3 (~day 14): Ovulatory phase:
This phase called ovulation can last up to 24-36 hours. Your libido should be kicked into high gear and you will notice an increase in cervical mucus. Your follicle has matured and is producing estrogen to prepare for pregnancy. An egg is released from the follicle, which travels down the fallopian tube and hopefully meets up with some sperm. If that happens, an embryo is made and it will find its “comfy safe place” called the uterine lining and hopefully implants. If the sperm and egg do not fertilize or you are not trying to conceive, the egg will dissolve and pass out of the body during menstruation.
Phase 4 (days 15-28) Luteal Phase:
The final phase is called the luteal phase. Progesterone becomes the main hormone during this phase. If pregnancy occurs, progesterone continues to stay high to support the pregnancy by getting the uterine lining ready. If pregnancy does not occur, estrogen and progesterone drop and your menstrual cycle starts all over again.
Optimal and Low Progesterone Symptoms:
Optimal: Have you ever had days leading up to your period where you feel so happy and loving…..this means your progesterone is doing its job and it is at optimal levels.
Low: Have you ever had days leading up to your period where you have wanted to yell at any and everyone???? Sounds like PMS. This indicates that your progesterone is low and you should speak to your gynecologist.
If you are experiencing any symptoms like PMS, mood swings, fatigue out of nowhere, or other symptoms, let’s talk. These can be easy fixes or can be a sign that something more serious is taking place.
Sending fertility love 💗 and baby dust!
Love, your fertility sister...Kira
203.442.6027
How Vitamin D Plays a Role in Your Fertility
Getting pregnant should be easy. Bing-Bang-Boom, right? Not the case! Turns out that some of us (including me) can have nutritional deficiencies, like vitamin D, that can make it challenging to become pregnant and stay pregnant. When I first started my fertility journey, my vitamin D was 20 ng/mL. I started to take 5000 IU of vitamin D daily and slowly it crept up to 50 ng/mL.
Thankfully, I have you covered. Keep reading to get a full dose of information.
Vitamin D deficiency is very common and it can be easy to fix. Let me throw some knowledge at my fellow sisters and brothers (sperm needs optimal vitamin D too) to boost those vitamin D levels.
Getting pregnant should be easy. Bing-Bang-Boom, right? Not the case! Turns out that some of us (including me) can have nutritional deficiencies, like vitamin D, that can make it challenging to become pregnant and stay pregnant. When I first started my fertility journey, my vitamin D was 20 ng/mL. I started to take 5000 IU of vitamin D daily and slowly it crept up to 62 ng/mL.
Thankfully, I have you covered. Keep reading to get a full dose of information.
Vitamin D deficiency is very common and it can be easy to fix. Let me throw some knowledge at my fellow sisters and brothers (sperm needs optimal vitamin D too) to boost those vitamin D levels.
Get your levels tested. Just because your favorite Instagram influencer is taking vitamin D supplements, doesn’t mean you need to pop some pills. Test, don’t guess. The gold standard test measures 25-OH vitamin D. Your individual labs will dictate if, or how much, vitamin D supplementation you might need.
Why is vitamin D SO important when trying to conceive? Well, 20-52% of women of reproductive age are deficient in vitamin D. Having optimal levels of vitamin D is crucial for:
Becoming pregnant and staying pregnant (YES!)
The process of embryo implantation
Fetal growth development
IVF/IUI- a higher chance of achieving a live birth
3. Ranges of Vitamin D:
Normal ranges are 30-100 ng/mL
Optimal levels are 50-80 ng/mL
4. How to increase your vitamin D levels:
Food sources of vitamin D: Eggs, fatty fish (salmon, mackerel, sardines), cod liver oil, dairy products, beef liver (who wants to eat liver??)
Sunshine: Take 10 minutes in the morning outside without sunscreen to allow the sun to give you a kiss of vitamin D. Did I mention it’s FREE????
Supplements: Depending on how much you need, you will want to take the active form, vitamin D3. The range can be from 500IU to 5000IU. I recommend liquid vitamin D3 supplements for the best bioavailability (it gets where it needs to go faster).
Wow! That was a ton of info!
The take-home message is: Test before you take any action. Always consult with your doctor before changing your diet or adding supplements.
My favorite supplements:
Thorne Vitamin D/K2 Liquid 1 oz (KD500)
Vitamin D-3 5000 IU 240 softgels (0373)
If you want to buy one of these supplements and receive 10% off click below. Look for the hearts ❤️, these are supplements that I love and trust.
Please, Please, Please… Do not buy any supplements from Amazon.
Sending fertility love 💗 and baby dust!
Love, your fertility sister...Kira
References:
Vitamin D - Why You Are Probably NOT Getting Enough. Dr. Mark Hyman. https://drhyman.com/blog/2010/08/24/vitamin-d-why-you-are-probably-not-getting-enough/. Published November 20, 2020. Accessed March 8, 2021.
Chu J, Gallos I, Tobias A, Tan B, Eapen A, Coomarasamy A. Vitamin D and assisted reproductive treatment outcome: a systematic review and meta-analysis. Human Reproduction. 2018;33(1):65-80. doi:10.1093/humrep/dex326
AVOCADOS🥑 took over the WHOLE world! WHY?
Unless you have been living under a rock, you have enjoyed an avocado🥑 or seen avocado🥑 toast on a menu. Full disclosure, I didn't try avocados🥑 until the ripe old age of 25. It's so sad to know that I lived a quarter of a century without this creamy green goodness🥑. Now, at any given time I have avocados🥑 on my kitchen table or in the freezer (yes, you can freeze them).
#AVOCADO🥑
Unless you have been living under a rock, you have enjoyed an avocado🥑 or seen avocado🥑 toast on a menu. Full disclosure, I didn't try avocados🥑 until the ripe old age of 25. It's so sad to know that I lived a quarter of a century without this creamy green goodness🥑. Now, I always have avocados 🥑 on my kitchen table or in the freezer (yes, you can freeze them!)
Why are avocados 🥑 so popular??? Did they use a branding expert??? Can I use their branding expert???
Here are some insane facts about this pear shaped fruit:
90% of all avocados🥑 are grown in California
There are 7 varieties of avocados🥑
There are 8.9 million hashtags on Instagram of #avocado🥑
The average American consumed 7.75 pounds last year compared to 1 pound in 1990 (1)
Eating avocados🥑 have been known to control your blood sugar which makes your skin glow
You can use avocados🥑 as a hair or face mask for super hydration
Lots of avocado 🥑 love being sent your way and continued health.
Kira J. Pantschenko
Please let me know if there is a topic you would like me to discuss. Happy to explore nutrition topics!
Mexican Green Goddess Dressing
Prep: 5 minutes
Ingredients
1 ripe avocado🥑
2 tomatillos
1 cup cilantro
1 lime
1/4- 1/2 of a whole jalapeño (depends on your level of spiciness)
1 clove garlic
Directions
Peel the tomatillos and rinse off the sticky outer coating. Place them in a pot of boiling water and boil for five minutes. Remove them and let cool.
While the tomatillos are boiling, juice the lime by cutting it in half and squeezing the juice from both halves into a food processor bowl. Cut the jalapeño in half lengthwise ( if you want the dressing to be on the milder side, de-seed the half and cut it in half again and only use the quarter with no seeds). Remove the seeds and set aside, roughly chop/slice the pepper. Put the pepper into the food processor with about 1/2 tsp of the seeds ( the seeds are what actually make jalapeño spicy, so be as liberal or conservative as your taste desires).
Roughly chop the garlic and add to the food processor with the avocado🥑, cilantro and boiled tomatillos.
Run the food processor for about two minutes or until the sauce is blended. If your sauce seems too thick, add 1 tbsp of water and blend again – continuing until it reaches your desired consistency.
Refrigerate if not using immediately. Serve on salads, nachos, tacos, fajitas, or even just with chips as a cool avocado🥑 dip!
(1) Eat Well March 2019
Picture from https://www.foodiesfeed.com/
Comment below and tell me what you think about avocados🥑!
Golden Milk Turmeric Tea: How to make this drink & all the benefits it has to offer
Golden Milk or Golden Milk turmeric tea has been showing up everywhere. The name alone makes you wonder…Do you add gold to the recipe??? Thankfully, the golden color comes from all the yummy and nutrient dense spices…turmeric, cinnamon, and pepper. This tea is known to aid in sleep, joint pain, antioxidants, anti-cancer….pretty much anything “anti”, is in this warm golden beverage. Read on to learn more…
When the winter months roll into the Northeast, this rich drink starts to talk to me…”Kira, drink me, I want to make you warm and healthy”. I have yet to say “no”.
Golden Milk Turmeric Tea
Golden Milk or Golden Milk turmeric tea has been showing up everywhere. Blog posts, social media, even on cafe menus. The name alone makes you wonder…Do you add gold to the recipe??? Thankfully, the golden color comes from all the yummy and nutrient dense spices…turmeric, cinnamon, and pepper. You have probably seen turmeric in Indian and Asian dishes. It is a bright yellow and I mean bright. The tea works with the turmeric and increased the natural antioxidant powers due to being served hot and the combination of the other ingredients. This tea is known to aid in sleep, joint pain, antioxidants, anti-cancer….pretty much anything “anti”, is in this warm golden beverage. Pepper may seem like an odd addition ( I thought so) but it increased the taste profiles of the other spices, it’s also only a light pinch. The cinnamon gives you a feeling of comfort and peace. It can also increase your metabolism a little….any bit helps. The honey added sweetness. The coconut oil adds healthy fat, creaminess, and increases absorption of all the nutrients.
When the winter months roll into the Northeast, this rich drink starts to talk to me…”Kira, drink me, I want to make you warm and healthy”. I have yet to say “no”. What is great about this tea is that there are so many variations out there to choose from based on taste preference. This recipe is the most popular and often used when people drink Golden Tea.
Here’s the recipe:
Serves 2 thirsty people
INGREDIENTS:
2 cups of unsweetened almond milk (I use unsweetened vanilla)
1 teaspoon ground cinnamon
1 teaspoon ground turmeric
1 tablespoon honey
1 tablespoon organic coconut oil
small pinch of black pepper
DIRECTIONS:
Place all ingredients into a small saucepan on low for 6-8 minutes. Stir occasionally to prevent burning.
Add additional cinnamon to filled up and sit back and enjoy.
Note:
For a frothy tea, place tea into a Vitamix or use an immersion blender for 1-2 minutes.
Avocado Kale Caesar Salad + Crispy Potato Fries
These days I have been OBSESSED with all things Caesar. When I was in Ireland a few weeks ago, I had a Caesar salad for at least one meal per day. As you know, making things from scratch is my way of living. I like to know what is going into my body. Don’t get me wrong, I can definitely take longer and sometimes costs more money to make these recipes. That being said, this recipe is a clone to the original Caesar dressing that I crave (not the calories and fat). Now that we have made our salad even more healthy, I say, let’s have some crispy french fries as a great combination. The fries are tossed in olive oil and homemade breadcrumbs. The recipe for the bread crumbs are on featured on this blog http://bit.ly/2O6hXz2. Comment below and let me know what you think…
These days I have been OBSESSED with all things Caesar. When I was in Ireland a few weeks ago, I had a Caesar salad for at least one meal per day. As you know, making things from scratch is my way of living. I like to know what is going into my body. Don’t get me wrong, I can definitely take longer and sometimes costs more money to make these recipes. That being said, this recipe is a clone to the original Caesar dressing that I crave (not the calories and fat). Now that we have made our salad even more healthy, I say, let’s have some crispy french fries as a great combination. The fries are tossed in olive oil and homemade breadcrumbs. The recipe for the bread crumbs are on featured on this blog http://bit.ly/2O6hXz2. Comment below and let me know what you think…
Avocado Kale Caesar Salad + Crispy French Fries
Avocado Kale Caesar Salad + Crispy French Fries
Prep Time: 10 minutes
Cook Time: 0 minutes
Yield: 4 servings as an entree salad, 6 as a side
Avocado Caesar Dressing:
1 avocado, divided
1/2 cup water
1/4 cup mayonnaise or Plain full-fat yogurt
2 small cloves garlic
2 tablespoons lemon juice
1 teaspoon Dijon mustard
1/4 teaspoon salt
Kale Caesar Salad:
1 bunch kale, stems removed, chopped (5-6 cups)
Parmesan and/or pepitas for topping
Directions
Cut the avocado in half.
Reserve one half for the salad. Blend the other half with the water, mayo, garlic, lemon juice, Dijon, and salt. Taste and adjust!
Toss the chopped kale with the dressing. Throw in a handful of pepitas and Parmesan and toss it all around. Finish the salad with the remaining half of the avocado, cut into cubes. YUM!
Recipe adapted from: pinchofyum.com
How to make Breadcrumbs...Italian Style...From Scratch
Do you love breadcrumbs like I do??? They add such flavor and crunch to any recipe. Store-bought breadcrumbs are filled with processed ingredients and salt. Keep reading to see how easy it is to make breadcrumbs.
Do you love breadcrumbs like I do??? They add such flavor and crunch to any recipe. Store-bought breadcrumbs are filled with processed ingredients and salt. ONLY 7 ingredients to make Italian Bread Crumbs from Scratch. Keep reading to see how easy it is to make breadcrumbs.
All you need is some bread and 6 spices and you have Italian Breadcrumbs. Keep reading to learn how to make these flavorful crumbs.
Step 1: Tear up bread into small pieces onto cookie sheets. Leave in oven at 250 degrees until hard and golden brown, about 30 minutes; darker if you prefer.
Step 2: Place pieces of bread in bowl of food processor and process until fine. To achieve fine crumbs, process in batches. Three minutes per batch.
Step 3: Place breadcrumbs into large bowl. Add all spices and mix well. THAT’S IT!!!
Step 4: The best step….bread something….and EAT IT!!!!!
Italian Breadcrumbs
Prep: 5 minutes
Cook: 30 minutes
Total Time: 35 minutes
Yield: 3 cups
Ingredients
1 loaf of bread (fresh bread)
1⁄2 teaspoon salt
1⁄2 teaspoon dried parsley flakes
1⁄2 teaspoon ground black pepper
1⁄2 teaspoon garlic powder
1⁄4 teaspoon onion powder
1⁄4 teaspoon dried oregano
1⁄4 teaspoon dried basil
Directions
Preheat oven to 250 degrees F (120 degrees C).
If you have stale bread, skip to step 2. Tear up bread into small pieces onto cookie sheets. Leave in oven until hard and golden brown, about 30 minutes; darker if you prefer.
Crumble slices into a large bowl until reduced to fine crumbs, or place in bowl of food processor and process until fine.
Place breadcrumbs into large bowl.
Add all spices and mix well. THAT’S IT!!!
Note
Feel free to add more spices until you have reach your desired amount
Place in a resealable bag, and store in the refrigerator for up to one month or in the freezer for up to three months.
I immediately put them into a gallon sized freezer bag and place them in the freezer. No need to defrost them when needed, they defrost in minutes.
Nouveau Nutrition's Guide to Walnut Oil
Walnut oil...What’s not to love about this nutty scented tasting oil? Learn more about what benefits Walnut oil has to offer to your health.. There is also a delicious recipe too.
Walnut oil comes from English walnut , which are also known as Persian walnuts. This oil has a light color, delicate scent and nutty flavor profile takes any cold recipe to another level. A short shelf life should not stop you from using this oil that is filled with essential fatty acids and antioxidants.
Here are 5 incredible advantages to using this nutty oil:
Reduces signs of aging- Walnut oil contains vitamin B which protects us from premature aging. AMAZING.
Reduces dark circles- Stress, sleep deprivation and not taking good care of yourself can result in dark circles. Gently massaging a little warm walnut oil under your eyes can brighten the dark circles and soothe puffiness.
Helps with digestion- Walnuts are know to be chocked full of FIBER. It improves the movement of the bowel and keeps most digestive discomforts at bay.
Nighty-night- If you have issues with sleeping (I do!), walnut oil contains melatonin which promotes sleep and regulates it too.
Check out this recipe from New York Times Cooking
Lentil Salad With Walnut Oil
YIELD Serves six
TIME About 1 hour
FOR THE LENTILS
2 cups green Le Puy lentils, washed and picked over
2 large garlic cloves, crushed
1 bay leaf
1 medium onion, cut in half
1 medium carrot, quartered
6 cups water
Salt to taste
Freshly ground pepper
¼ cup chopped flat-leaf parsley
½ cup broken walnuts
FOR THE DRESSING
2 tablespoons red wine vinegar or sherry vinegar
1 tablespoon Dijon mustard
Salt
1 shallot, minced, or 1 garlic clove, minced
⅓ cup walnut oil
Salt
freshly ground pepper
PREPARATION
Combine the lentils, garlic, bay leaf, onion, carrot and water in a large saucepan or Dutch oven. Bring to a boil. Add salt to taste (1 to 2 teaspoons), reduce the heat to low, cover and simmer 35 to 45 minutes until the lentils are tender. Remove from the heat. and discard the onion, carrot, garlic cloves and bay leaf. Drain through a strainer set over a bowl.
Whisk together the vinegar, Dijon mustard, salt and shallot or garlic. Whisk in the oil and 2 to 4 tablespoons of the liquid from the lentils. Stir into the lentils. Add the parsley and pepper, and taste and adjust salt. Spoon onto plates, arrange walnuts on top of the lentils, and serve.
Thank you Swanson Health for making such beautiful infographics.
Popcorn-Coated Popcorn Chicken
Popcorn is no longer just for movies. This creative recipe from Nouveau Nutrition takes your child's favorite snack and adds it to your child's favorite food.
Plus, we teach you how to make popcorn in the microwave with just a brown paper bag...WOW!!!
Prep Time
10 min
Cook Time
15 min
Total Time
35 min
Ingredients
Olive oil cooking spray, for spraying the baking sheet and chicken
1 pound chicken tenders, cut into bite-size pieces
1 pinch Terrasoul Superfoods Himalayan Pink Salt
1/2 teaspoon Simply organic garlic powder
1/2 teaspoon Simply organic onion powder
1/4 teaspoon Simply organic ground black pepper
8 cups Trader Joes plain popped popcorn (recipe below)
1/2 cup Pamela's Products Gluten Free All Purpose Flour Blend
1/2 cup buttermilk, or Organic Valley Milk 1%
2 large pastured grass fed eggs
1 cup Aleia’s gluten- free panko crumbs
1/2 teaspoons Simply organic sweet paprika
Directions
Preheat the oven to 400 degrees F. Spray a baking sheet with cooking spray.
In a large releasable plastic bag, combine the chicken, salt, garlic powder, onion powder and black pepper. Seal and then shake and massage the bag so all the chicken pieces get coated with the seasoning. Set aside.
Popcorn recipe below. You can also use a popcorn popper. Add the popcorn to a separate large resealable plastic bag. Close the bag and, using a rolling pin, crush the popcorn into small pieces.
Set up your breading station using 3 breading pans. In the first pan, add the flour. In the second pan, whisk together the buttermilk and eggs. In the third pan, combine the popcorn, panko and paprika and stir to combine.
Working in batches, dredge the chicken pieces first in the flour, then in the buttermilk mixture and finally in the popcorn breading mixture, pressing the chicken into the breading mixture to make sure it gets completely coated. Place on the prepared baking sheet in 1 even layer. Spray the tops lightly with cooking spray.
Bake until golden brown, about 15 minutes, flipping each piece halfway through. Serve immediately.
Paper Bag Popcorn Method:
Measure 1/4 cup popcorn kernels into a lunchbox-sized brown paper bag.
Loosely fold just the very top of the bag.
Microwave until there are more than 3 seconds between popping sounds. About 2.5 minutes. Stay near the microwave. Allow the bag to sit in the microwave for 1 minute.
Adult only: Remove bag carefully and enjoy!
Drink me....Iced Tea Detox for your Liver
This iced tea aids in digestion and increases detoxification of the liver. Help your liver out...it will thank you!
The word "Detox" is such a trendy word these days. Detox...Detox...Detox!!! My clients often ask about detoxing and how to detox in a healthy manner. Our liver has over 500 different functions and we put our liver to work everyday. Take a look at this simple daily detox. Cheers to your liver!
Let's talk about the teas that are used in this refreshing drink. The liver thrives off of many herbs from peppermint to milk thistle. This iced tea uses 2 detox blends that contain most of what is needed in order to save time and $$$. Organic is preferred, we are trying to remove any toxins in our body and true organic herbs are free of sprays and chemicals that can harm our bodies.
Organic India Tulsi Wellness Cleanse Tea - This blend helps restore your liver by using herbs called, Ayuveda (bitter herbs) which are effective in detoxification. It also reduces stress, builds stamina and balances energy levels.
Traditional Medicinals EveryDay Detox - This minty and mildly sweet blend of herbs stimulates the liver using dandelion, peppermint, and fennel.
Celebration Herbals Organic Milk Thistle Seed Herbal Tea- This herb is known as a powerful liver cleanser. It rebuilds liver cells while removing toxins.
Lakewood Organic Pure Lemon Juice - This pure lemon juice if great if you don't have time to squeeze 3 lemons. I use it all the time. Great for flushing out unwanted toxins in your body. Feel free to squeeze the lemons yourself.
Optional tea:
Traditional Medicinals Organic Herbal Teas, Raspberry Leaf- Sweet tasting teas will be helpful to add for a fruity flavor and to even out the flavor profile.
Iced Tea Liver Detox
Makes 12 (8oz) cups
Ingredients:
2 Traditional Medicinals EveryDay Detox Bags
2 Organic India Tulsi Wellness Cleanse Tea Bags
2 Raspberry Leaf Tea Bags (optional for flavor)
1 Milk Thistle Tea Bag
Juice of 3 lemons or 1/3 cup of lemon juice
Directions:
-Place all tea bags and lemon juice in a container that can fit 12 cups of water and space for the tea bags and lemon.
-Boil 12 cups of water. Make sure there is a rolling boil, the milk thistle is most potent when exposed to high temperatures.
-Be careful and pour the hot water into the container. Allow the teas to steep for an hour. Place tea into the refrigerator to cool completely. Once cooled, please remove all the tea bags.
-When you are ready to drink, add ice and you are ready to start your detox journey.
It's that easy.
Please note that the information we provide is not intended to replace consultation with a qualified medical professional. We encourage you to inform your physician of changes you make to your lifestyle and discuss these with him or her. This includes pregnant women or women who are breastfeeding.
Nouveau Nutrition's Guide to Cooking Oils: Flaxseed Oil
Learn more about this blue flowered plant that is full of flavor and nutrients. Flaxseed oil will give your body a boost of health and can help prevent cancer, eczema, and calm your nerves.
This nutrient dense oil it's best to use on cold dishes like in dressings, bread dipping, smoothies, to name a few.
Nutty flavor
Anti inflammatory
Great alternative to fish oil because of Omega-3 & 6 content
Improves gut health
A short shelf life plus refrigeration will keep this oil fresh for a few weeks
Thank you Swanson Health for making such beautiful infographics.
Nouveau Nutrition's Guide to Cooking Oils: Avocado Oil
This trendsetting oil is known for its high heat and long shelf life. Avocado oil is highly adaptable to any type of recipes from stir-fry to salad dressings.
Avocado Oil is showing up everywhere in the grocery stores and recipes alike. Our beloved avocado, which is actually a fruit, is jammed packed with healthy fats and antioxidants.
Promotes eye health
Enhances absorption of key nutrients
Prevents gum disease
Improves skin and enhances wound healing
Thank you Swanson Health for making such beautiful infographics.
Nouveau Nutrition's Guide to Cooking Oils: Extra Virgin Olive Oil
There are many ways to make an impact on your diet. Choosing the right type of cooking oils is one that will make a huge impact on your health. Let Nouveau Nutrition show you about ways to upgrade your cooking oils to help upgrade your health. Read on to learn more about EXTRA VIRGIN OLIVE OIL.
What is the difference? Is there a difference? YES!!!
Extra Virgin Olive Oil aka Cold Pressed Olive Oil- This unrefined oil and cold pressed (no heat added) is the highest quality of all the olive oils. Any time you add temperature or pressure you alter the taste and nutrition profile of oil. It is high in antioxidants and has anti-inflammatory compounds. It has the true olive oil taste (peppery finish), highest in oleic acid and contains tons of nutrients. Extra virgin olive oil (EVOO) has a lower smoke rate so keep that in mind when cooking. This oil is great for dipping bread and dressing.
Olive Oil- Due to the very strict guide lines of certifying EVOO, any product that doesn't meet the standards becomes refined olive oil. Does that mean that this olive oil is garbage? No way. This oil is commonly used for all purpose cooking. This is a blend of EVOO and refined olive oil. A refined oil means that heat and chemicals have been used to extract the oil. It has a very neutral flavor and smell.
Extra Light or Light- This oil is highly processed and of the lowest quality. The name refers to the color and flavor not the calories. The flavor of this oil is subtle and it has a higher smoke rate. It is best used for baking.
Thank you Swanson Health for making such beautiful infographics.
Nouveau Nutrition's Guide to Cooking Oils
There are many ways to make an impact on your diet. Choosing the right type of cooking oils is one that will make a huge impact on your health. Let Nouveau Nutrition show you about ways to upgrade your cooking oils to help upgrade your health.
Say "YES to some cooking oils...Say "NOOOOO" to others
How oils and fats affect your health
When practicing a healthy eating lifestyle this means you are getting much of your diet’s fat content from whole foods and oils. Salmon or other fatty fish, grass-fed animal products, nuts and seeds, avocado, and coconut oil are all healthy sources of fat. If we choose to consume poor quality oil we will start to damage our bodies. Adding heat to these poor quality oils can further increase this damage.
Say “No” to some oils
Oils such as canola and corn have been new additions to the U.S. over the past 100 years. We were told that they were “heart healthy” substitutions to saturated fats. What has transpired over the years is an increase in inflammation, free radical damage, and reduced cellular metabolism due to consumption of these oils. Vegetable oils are highly unstable, which means applying any heat or pressure to them will make them become rancid and oxidize.
AVOID: soybean, cottonseed, corn and canola oil
Let’s be stable: Saturated fats are more stable at higher temperatures
Cooking with clean oils is one of the best things you can do for your health. In general, oils with more saturated fat are more stable at higher temperatures. This includes coconut oil, grass-fed butter and ghee (clarified butter). Olive oil and avocado oil are also good options for lower temperature cooking.
Coconut oil is becoming a favorite of many people. It’s easy to find and stays stable at medium temperatures. It’s also antibacterial, promotes weight loss, rarely goes rancid and is loved by both vegans and omnivores. There is also some suggestion that coconut oil, over time, can displace the damage in our tissues from years of vegetable oil consumption.
Is Coconut oil too "coconutty" for you??? Coconut oil that is organic and extra virgin has a more subtle taste.
Out to dinner
Many restaurants cook with poor quality oils. You can avoid these oils by ordering salads with olive oil and getting steamed and baked foods. Another option is to simply ask for no added oil to your meals. Protect yourself by consuming a small amount of vitamin E (100-400 IU) on days when you are eating out.
Some oil for thought
Oils such as walnut, almond, pumpkin, and flax are best used in a raw and cold-pressed state. These oils are less saturated and more prone to oxidation and rancidity when heat is added.
Is your oil smoking when you are cooking? This is a sign the oil is in the beginning stage of oxidation and degradation. YIKES! This degradation increases the production of free radicals; which cause inflammation in the body. Click here to see the smoke rates of some oils.