1. Choose Only Full Fat Dairy

Results from one of the largest and longest study on women’s health in America, the Nurses’ Health Study, showed that low-fat dairy contributed to infertility (when issues are based on ovulatory infertility) and full-fat diary increased fertility.

Low-fat dairy contains an imbalance of hormones compared to its full fat counterpart. Consuming this specific imbalance of hormones may likely contribute to an imbalance in the body’s own set of hormones which may increase the risk of ovulatory and fertility difficulties.

If you do decide to include dairy in your diet, 1-2 servings of full fat, preferable organic dairy per day is all you need for healthy fertility.

 2. Make Plant Proteins a Priority

The Nurses’ Healthy Study suggest that getting your daily protein from as many different sources as possible and making at least half of your daily protein intake from plants (beans, nuts, whole grains, and seeds) may enhance fertility. The study found that replacing animal protein (25 grams) with plant protein (25 grams) was related to a 50 percent lower risk of ovulatory infertility.

The researchers suggest that the difference is due to the protein package. For example, red meat comes packed with much needed iron.  However, beans and nuts come packed with a variety of vitamins, minerals, and fiber which are needed as well for a healthy pregnancy.

Studies suggest that incorporating more plant proteins may be beneficial for male fertility as well.

3. Eat Good Quality Carbohydrates

To enhance your fertility focus on eating good quality carbohydrates such as whole grains, beans, vegetables, and whole fruits rather than refined carbohydrates, such as soft drinks, potato chips, beer, and pizza.

The Nurses’ Health Study indicated that the quality of carbohydrates consumed had a greater impact on fertility than the quantity of carbohydrates consumed.  Good quality carbohydrate may improve ovulation and enhance your chances of getting pregnant, while refined carbohydrates may do the opposite.

Whether you are interested in getting pregnant or not these behaviors are most likely beneficial for overall health as well. Everything in our bodies are closely interconnected and improvements in one area of our health (reproductive) will have a noticeable impact on other areas as well (cardiovascular, mental, etc.)

If you are interested in learning more, please click here to join me at my upcoming event on Nutrition & Fertility: What You Need to Know.

Love,

Renee

Consuming plenty of water doesn’t have to be a bore either. There are countless of ways to spice up plain ol’ water, such as naturally infusing it with fresh fruits and herbs. One of my go-to favorites is a refreshing combination of fresh cucumber, mint, and lime infused water.

Mint – This well known breath freshener is very soothing for the gut and may be able to help relieve undesirable GI issues, such as bloating and indigestion.  Mint is also rich in antioxidants and research suggest it may aide in curbing appetite as well.

Lime – These gorgeous fruits are an excellent source of vitamin C. They also contain unique phytonutrients, such as flavonol glycosides and limonoids, which have powerful protective and antibiotic qualities.

Cucumber – This hydrating vegetable is ultra refreshing and adding it to water provides an infusion of vitamin C, vitamin A, vitamin K, iron, calcium, and potassium.

Fresh Cucumber, Mint, & Lime Infused Water

Makes 1 pitcher (8 cups of infused water)

1 cucumber, thinly sliced

1 lime, thinly sliced

2 sprigs mint (about 8-10 leaves)

8 cups water

Add the cucumber and lime to a large pitcher. Muddle or tear the mint leaves to help release the flavor and add to the pitcher.  Add water, cover, and let sit in the refrigerator for at least 2 hours to infuse the water before serving.

Love,

Renee

For those of you who haven’t yet been formally introduced, meet gnocchi. Gnocchi is an incredibly light and tasty potato dumpling. I know what your thinking, dumplings aren’t healthy! But they absolutely can be. Just make sure to balance out your plate, by making at least half of it veggie, for a nutritious meal. I always aim to have equal parts veggie to gnocchi. It works every time and can be applied to any of your favorite dumplings or pasta. After all, what’s so bad about a little flour and egg?

I have always been a fan of gnocchi. Recently, our relationship grew to a whole new level when I found some amazing vacuum-packed options at the grocery store. I discovered that I can enjoy the tasty goodness of gnocchi in way less time and effort.  In fact, this entire meal can be made in less than 20 minutes, if needed.  Sure the homemade sweet potato gnocchi takes first place for taste and health but I can personally testify that the store-bought version comes in a close second. Bon Appetit my friends!

Sweet Potato Gnocchi with Peas and Spinach

Makes 2 servings

3 cups sweet potato gnocchi, homemade (see recipe below) or store bought

2 teaspoons olive oil

1 cup frozen peas, thawed

6 cups lightly packed spinach

2 tablespoons pesto, homemade (see recipe below) or store-bought

Add 2 quarts of water to a large pot and bring to a boil. Add gnocchi and cook 3-4 minutes, until gnocchi is done and has risen to the surface. Remove with a slotted spoon and set aside.

Heat oil in a pan over medium heat and add peas, spinach, and boiled gnocchi. Cook, stirring occasionally, for 3-5 minutes until spinach has wilted. Toss with pesto and serve warm. Top with grated Parmesan cheese, if desired.

Nutrition facts per serving: 388 calories, 13 g total fat, 542 mg sodium, 58 g total carbohydrates, 12 g sugar, 9 g fiber, 12 g protein

RECIPE NOTE: Substitute spinach with asparagus (like picture above) or with any seasonal veggie you have on hand.

Homemade Sweet Potato Gnocchi

Makes about 4 servings of gnocchi

2 large sweet potatoes

1 egg, beaten

1/8 teaspoon sea salt

1.5 – 2 cups whole wheat flour

Bake or boil potatoes until tender and let cool.  Peel potatoes and then mash until smooth. Stir in egg and salt. Add 1/2 cup flour and mix with a spoon. Gradually add more flour, 1/2 cup at a time, and kneed mixture with your hands until a dough is formed that is no longer sticky.

Divide the dough into four parts and roll each part out into a very long, skinny roll. Cut the dough into small pieces to form the gnocchi. Place on a baking sheet lined with parchment paper and boil immediately or freeze them to use later.

Nutrition facts per serving: 280 calories, 2 g total fat, 305 mg sodium, 60 g total carbohydrates, 6 g sugar, 10 g fiber, 10 g protein

Homemade Fresh Basil Pesto

Makes about 1/4 cup pesto or 4 servings (serving size: 1 tablespoon)

1 cup fresh basil leaves

2 tablespoon shredded Parmesan cheese

2 tablespoon pine nuts, toasted

2 teaspoon fresh lemon juice

2 cloves garlic, minced

1 tablespoon olive oil

Puree in a food processor until smooth.

Nutrition facts per serving (serving size: 1 tablespoon): 73 calories, 7 g total fat, 39 mg sodium, 1.5 g total carbohydrates, 0 g sugar, 0 g fiber, 2 g protein

Love,

Renee

I ditched the pre-made salad dressings years ago and never looked back. In fact, I don’t even like the taste of store bought dressings anymore.  I was recently talking to my good friend Erin about the ease and benefit of making your own dressings and told her I would share some simple recipes to get her started.  So these easy recipes are for Erin and anyone else interested in making your own salad dressing from scratch.  They are easy to make and contain healthy fats, important for your body’s absorption of fat-soluble nutrients.

Balsamic Vinaigrette

Makes 4 servings (serving size: 1 tablespoon)

1 teaspoon Dijon mustard

4 teaspoons balsamic vinegar

2 tablespoons olive oil

Sea salt and pepper, to taste

Whisk ingredients together.

Nutrition facts per serving (serving size: 1 tablespoon): 67.5 calories, 7 g total fat, 11 mg sodium, 1 g total carbohydrates, 1 g sugar, 0 g fiber, 0 g protein

Vegetarian Caesar Dressing

Makes 4 servings (serving size: 2 tablespoons)

1/3 cup 0% fat free Greek yogurt

1 clove garlic, minced

2 tablespoons lemon juice (1/2 – 1 lemon, juiced)

2 tablespoons olive oil

3 tablespoons grated Parmesan cheese

1 teaspoons reduced sodium tamari or soy sauce

1 teaspoon dried dulse flakes (such as Sea Seasonings organic dulse granules)

Sea salt and pepper, to taste

Whisk ingredients together.

Nutrition facts per serving (serving size: 2 tablespoons): 89 calories, 8 g total fat, 128 mg sodium, 2 g total carbohydrates, 0 g sugar, 0 g fiber, 3 g protein

Recipe Note: Substitute 1 teaspoon tamari + 1 teaspoon dulse flakes for 2 teaspoons Worcestershire sauce (contains anchovies) for a non-vegetarian version.

Lemon Dijon Vinaigrette

Makes 4 servings (serving size: 1 tablespoon)

2 teaspoons Dijon mustard

2 teaspoons fresh lemon juice (about 1/2 lemon, juiced)

2 teaspoons white wine vinegar

3 teaspoons olive oil

Sea salt and pepper, to taste

Whisk ingredients together.

Nutrition facts per serving (serving size: 1 tablespoon): 38 calories, 4 g total fat, 20 mg sodium, 1 g total carbohydrate, 0 g sugar, 0 g fiber, 0 g protein

For some more salad dressing recipes, check out my previous post:

Creamy Cilantro Dressing

Creamy Mint Dressing

Lemon-Soy Vinaigrette

Dijon Mustard Vinaigrette

Cucumber Yogurt Dressing

Love,

Renee

This dish also provides a healthy dose of vitamin K, vitamin A, vitamin C, iron, and phytonutrients.  Along with a favorable mix of heart-healthy fats, fiber, and protein to control your appetite and keep you satisfied.  The inclusion of healthy fats in a meal also enhances the body’s absorption of antioxidants and other beneficial nutrients.

Roasted Veggie & Feta Quinoa

Makes 4 servings

2 red bell peppers, chopped

1 red onion, chopped

2 cloves garlic, minced

1 tablespoon olive oil

sea salt and pepper, to taste

1 cup dry quinoa

2 cups water

4 cups chopped kale

1 lemon, juiced

1 (15 ounce) can chickpeas, rinsed and drained, or 1.5 cups cooked chickpeas

1/4 cup crumbled feta cheese

1/4 cup chopped olives (green or black)

Preheat oven to 425 degrees F. Toss the bell peppers, onion, and garlic with olive oil, salt and pepper. Spread onto a baking sheet and roast for 30 minutes, turning once, until lightly browned.

Meanwhile, rinse dry quinoa under water to remove any powdery residue. Add quinoa and water to a saucepan and bring to a boil. Reduce heat to a simmer and cover for 12-15 minutes, until liquid is absorbed and quinoa forms little white spiral “tails.”

Lightly steam kale for 3-5 minutes, either covered in a steamer or saute pan filled with a thin layer of water. Toss steamed kale with cooked quinoa, roasted vegetables, lemon juice, chickpeas, feta, and olives. Season with additional lemon juice, salt, or pepper and serve.

Recipe Note: Substitute 1.5 cups chickpeas for 6 ounces cooked chicken or shrimp, if desired.

Nutrition facts per serving: 355 calories, 11 g total fat, 278 mg sodium, 54 g total carbohydrates, 7 g sugar, 10 g fiber, 15 g protein

BALANCE IT OUT: Serve as is or with a side of fruit for a complete, delicious meal. Reduce serving size to use as a side dish or snack as well.

Love,

Renee

This chipotle chili is an easy, one-pot meal (which I adore) that is delicious, comforting, and obviously super healthy. I have already made this chili twice since our shipment from London with all my kitchen supplies arrived two weeks ago. My secret ingredient is fennel, which may sound strange in a chili but I promise it is divine. Fennel, commonly used in Italian cooking, is crunchy with a slightly licorice taste when raw. However, cooked fennel takes on a sweeter more mild flavor which works nicely with the smoky chipotle chilies.  Fennel is low in calories, high in fiber and a good source of vitamin C, potassium, folate, and manganese.

Chipotle Chili

Makes 6 servings (serving size: 1.5 cups chili)

2 tablespoons olive oil

1 large onion, chopped

1 fennel bulb, halved, cored, and chopped

2 red bell peppers, chopped

3 cloves garlic, minced

2 tablespoons finely chopped chipotle peppers in adobe

1 tablespoon dried oregano

2 tablespoons chili powder

1/4 teaspoon sea salt

3 (14.5 ounce) cans no-salt added diced tomatoes, with liquid

1 (15 ounce) can kidney beans, rinsed and drained

1 (15 ounce) can black beans, rinsed and drained

1 cup of water

Heat oil in a large pot over medium heat. Add onion, fennel, peppers, and garlic and cook for 12-15 minutes, until vegetables are soft but not browned. Stir in chipotle peppers, oregano, chili powder, and salt and cook for an additional one minute. Add remaining ingredients and gently simmer over low heat for at least an hour, stirring occasionally. Garnish with shredded cheese if desired and serve.

Nutritional facts per serving (serving size: 1.5 cups chili): 249 calories, 5.6 g total fat, 310 mg sodium, 40 g total carbohydrates, 10 g sugar, 11 g fiber, 34 g protein

BALANCE IT OUT: This hearty chipotle chili is the perfect one-pot meal. Serve with whole-grain bread, baked tortilla chips, or a side salad.

Spring Into Wellness Cleanse: I am very excited to be partnering again with my good friend and personal trainer, Michelle Cushing, to host our second annual Spring into Wellness Cleanse. Our 21-day invigorating program is an effective and highly educational way to get you feeling your absolute best while setting a path for lifelong success.

We’ll be hosting a free workshop in February where you can learn more about cleansing. Stay tuned, for more information on our cleanse and details for the February workshop!

Love,

Renee

Weibwurst (white sausage) and wiener schnitzel aren’t exactly my cup of tea but I did find the most amazing vegetarian restaurant, Prinz Myshkin, which I loved so much that we ate there not once but twice. I happily indulged in one of the best pizzas I have ever eaten in my life and had the revelation that spinach and blue cheese, minus any sort of sauce, on pizza is divine.

This recipe is inspired by the delicious pizza I had in Munich. Spelt flour makes a nutty and delicious dough that contains more fiber, protein, and B vitamins than wheat.  However, using a healthy store bought dough can be a great way to make this nutritious dish a time-friendly fare. Slow-cooking the onion enhances it sweetness but you can save some more time by using some raw sweet red onion slices instead.

Blue Cheese & Spinach Pizza

Makes 1 large pizza or 6 small individual pizzas (serving size: 1/6 large pizza)

Spelt Pizza Dough:

1/2 cup lukewarm water

1 teaspoon sea salt

1 teaspoon instant yeast

1.5 cups wholegrain spelt flour

1 teaspoon olive oil

Toppings:

2 teaspoons olive oil, divided into 1 teaspoon, 1/2 teaspoon, & 1/2 teaspoon

1 yellow onion, thinly sliced

2 cups sliced mushrooms

2 cloves garlic, thinly sliced

4 cups chopped spinach

1 tablespoon pine nuts

4 tablespoons crumbled blue cheese

Whisk together warm water, salt, and yeast in a large bowl.  Gradually stir the flour into the bowl with a wooden spoon until dough as formed. Knead dough for a couple of minutes, adding more flour if dough is too sticky. Place dough back in the bowl and drizzle with 1 teaspoon olive oil, making sure the dough is completely covered in oil. Cover the bowl with plastic wrap and set in a warm place for 1-2 hours.

Heat a skillet over low-medium heat with 1 teaspoon olive oil and add onions.  Cook, stirring occasionally, for 45-60 minutes until onions start to caramelize and turn slightly golden.

Meanwhile, heat another skillet over medium heat with 1/2 teaspoon olive oil and cook mushrooms for 6-8 minutes, until soft and tender. Remove mushrooms from skillet and set aside. Add 1/2 teaspoon olive oil to the same skillet and add garlic and spinach. Cook for 3-4 minutes, until spinach is wilted and set aside.

Preheat oven to 450 degrees F. Roll dough on a lightly floured surface until you get desired thickness.  (Spelt flour doesn’t stretch as well as wheat so it is easier to use the palm of your hand to flatten out the dough.)  Lay rolled out dough on a baking sheet covered in parchment paper or a pizza stone. Top with caramelized onions, mushrooms, spinach with garlic, pine nuts, and blue cheese. Bake for 5-7 minutes, until crust is cooked and cheese has melted.

Nutrition facts per serving (serving size: 1/6 of pizza): 197 calories, 6 g total fat, 408 mg sodium, 28 g total carbohydrates, 2 g sugar, 4.5 g fiber, 8 g protein

BALANCE IT OUT: A big large green salad is the perfect partner for this dish.

Lots of Love,

Renee

Here are a few of the key immune-boosting ingredients:

Garlic – Garlic has been used for thousands of years for its magnificent health benefits. This potent ingredient has been shown to boost immunity, protect blood vessels from damage, and reduce inflammation which is linked to premature aging and disease. To get the most of garlic’s benefits, crush fresh garlic, then let it sit at room temperature for 10 minutes before cooking.  This allows an enzymatic process to occur which boosts its health promoting compounds.

Ginger – For many generations ginger has been used as a home remedy to treat gastrointestinal distress. Recent research is starting to catch up with these old wives’ tales and demonstrate that ginger, in fact, is effective at preventing motion sickness and relieving symptoms of nausea and vomiting associated with pregnancy.  Ginger is also a rich source of powerful antioxidants such as gingerols, shogaols, and zingerones.

Turmeric – A main ingredient in curry, turmeric, has long been used as a condiment and healing remedy.  Turmeric has beneficial antioxidant properties and contains valuable vitamins and minerals such as iron, manganese, potassium, and vitamin B6. Research is showing that curcumin, a compound found in turmeric, has promising anti-inflammatory and cancer-fighting properties.

Indian Red Lentil Soup

Makes 2.5 cups; 2 servings (serving size: 1.25 cups)

2 teaspoons olive oil

1/2 onion, diced

1 clove garlic, minced

1 teaspoon diced fresh ginger

1 teaspoon curry powder

1/4 teaspoon turmeric powder

Dash of cayenne pepper (optional)

1 small carrot, diced

1 tomato, chopped

1/2 cup red lentils

2 cups low sodium vegetable broth

1/8 teaspoon sea salt

To Garnish:

Cilantro

0% Greek Yogurt

Heat a saucepan with oil and add onion, garlic, ginger, curry powder, turmeric, and cayenne pepper. Cook, stirring frequently, for 1 minute. Add carrot, tomato, lentils, broth, and salt and bring to a boil. Reduce heat to simmer, cover, and cook for 30 minutes. Serve as is or topped with fresh cilantro and a dollop of yogurt.

Nutrition facts per serving (serving size: 1.25 cups): 249 calories, 6 g total fat, 290 mg sodium, 17 g total carbohydrates, 6 g sugar, 9 g fiber, 13 g protein

BALANCE IT OUT: Balance this meal out with some warm whole-grain bread and a side salad or veggies. You could also enjoy the entire recipe (2 servings) for a hearty, nutritious, one-pot meal.

Lots of Love,

Renee

Which is why I am super excited to be co-posting this blog with my friend and personal trainer, Michelle Cushing. www.dare-tobefit.com This week, we’re sharing a two-prong approach of nutrition and fitness tips to help you enjoy a guilt free and healthy holiday season:

Try Something Different – The holiday week is different, so try something different. You might choose an outdoor activity – for example: I know some families like to play tag football before dinner– in honor of all the sporting events this weekend. Alternatively, if you are going to be downtown, you might enjoy the Chicago Turkey Trot.

Go for a brisk walk before and/or after dinner – Invite all your nieces and nephews for a walk around down the street. You’ll get to spend some quality time talking and walking, not just perched in front of the TV – eating leftovers.

Join Michelle and Monika on You Tube for a free workout – Total Belly Meltdown Part 2 There is plenty of extra time so squeeze in an extra workout or two – and You Tube is accessible just about anywhere!

Don’t Skip Meals –If you think by skipping meals you are saving calories, think again. Hunger and overeating go hand in hand. Consume your regular nutritious meals prior to the big feast to keep your energy up and temptations at bay.

Slow Down – Eating too fast often leads to overeating. It takes roughly 20 minutes for our stomach to tell our brains we are full. The faster we eat the more likely we are to miss this crucial signal and consume too many calories. Try pausing after each bite and engaging in the conversation around you.

Bulk up your Meal with Veggies – Eating big portions of food doesn’t have to lead to weight gain. Vegetable side dishes such as sweet potatoes, salads, plain green beans, and Brussels sprouts offer plenty of bulk with very little calories. Aim to make at least 1/2 your Thanksgiving plate veggies.

BYOS (Bring Your Own Sides) – Thanksgiving meal is all about the side dishes. If you know that Aunt Sue only makes broccoli covered in velvety, processed cheese or that your mom’s casseroles are a far cry from low-calorie, then be prepared and bring your own sides. Here are a few delicious Thanksgiving sides for a guilt-free dinner:

Apple, Walnut, and Craisin Salad

Oven-Roasted Chili & Garlic Broccoli

Roasted Sweet Potato & Corn Salad

Remember that we always have a choice.  A healthier holiday season is a choice you can make – and celebrate! Happy Thanksgiving everyone!

Lots of Love,

Renee

Spelt is a distant cousin to wheat which dates back over 7,000 years. Although closely related to its popular relative, spelt contains more protein, fiber, and B-complex vitamins than wheat.  This nutritious grain also provides a healthy amount of rioboflavin, niacin, thiamine, iron, manganese, and copper.

Spelt does contain gluten and is therefore not a suitable grain for individuals with celiac disease. However, many individuals who have minor sensitivities to wheat can enjoy spelt without discomfort or reactions.

Spelt has a slightly nutty flavor and produces a soft, chewy bread.

Homemade Spelt Bread

Makes 16 servings (1 serving: 1 slice of bread)

2.75 cups (425 g) whole grain spelt flour

2 teaspoons baking powder

6 tablespoons hulled sunflower seeds

1/2 teaspoon sea salt

2 cups water

Cooking spray

Preheat oven to 355 degrees F.

Sift flour and baking powder into a large bowl.  Add sunflower seeds and salt and combine thoroughly. Form a well in the center of the dry mix. Pour water into the well and lightly mix ingredients together with a spoon, until evenly mixed.  Try to use as little mixing as possible to achieve an even mix.

Pour the bread mixture into a bread pan misted with cooking spray. Bake in the center of the oven for about 60 minutes, until well risen and evenly browned.

Recipe Note: Homemade breads have a shorter shelf life since they contain none of the preservatives and stabilisers used by a lot of commercial bakeries. Therefore this bread is most delicious if eaten fresh within 24 to 48 hours of baking. Any bread that won’t be eaten immediately can be frozen and enjoyed later. Freeze individual slices wrapped in plastic wrap for up to 6 months in the freezer. To defrost just pop an individual slice in a toaster or warmed oven for 5 minutes.

Nutrition facts per serving (serving size: 1 slice of bread): 107 calories, 120 mg sodium, 18 g total carbohydrates, 0 g sugar, 3 g fiber, 4 g protein

BALANCE IT OUT: This bread works wonderfully anywhere you would normally use the store-bought version.  Enjoy it for morning toast, healthy sandwiches, or alongside soups or stews.

Lots of Love,

Renee