Nourish Dietitian Services
620 Davenport Road, Unit 12 N2V 2C2 Waterloo, ON, Canada

Hormone-Friendly Granola Most granolas (especially the ones you buy in a store) have a lot of sugar and not enough protein, which adds up to a recipe for disaster for your hormones. But not this beauty. This granola is delicious and super easy. It's packed full of hormone-supporting micronutrients, has just the right amount of sweetness, and has more protein than most granolas. Enjoy!... Ingredients 1 cup rolled oats 1/2 cup unsweetened coconut flakes 3-4 cups nuts and seeds (you can't go wrong with any combination of almonds, pecans, walnuts, hemp hearts, and pumpkin seeds) 1/3 cup ground flaxseeds 1/4 cup chia seeds 1/2 tsp salt 1/3 cup coconut oil, melted 1/3 cup maple syrup Directions 1Preheat oven to 325 F. 2Combine dry ingredients in a large bowl. Pour in the melted coconut oil and maple syrup. Stir to fully combine (all of your dry ingredients should look slightly shiny/wet. If you use the full 4 cups of nuts you may need more coconut oil to ensure everything is coated - an extra 1-2 tablespoons should be enough). 3Spread in a thin layer on a parchment-lined baking sheet 4Bake for 25-30 minutes, stirring once halfway through. Your granola will look slightly golden brown and your house will smell wonderful when it's done. 5Remove from oven and stir one last time. 6Allow to cool then enjoy! I like this as part of a yogurt parfait with lots of fruit and Greek yogurt, but you do you! #naturalfertility #fertilitydiet #fertilitynutrition #fertilitytips #fertilityexpert #fertilityjourney #fertilitysupport #fertilityissues #fertilitycoach #infertility #infertilitydiet #infertilitysucks #infertilitysupport #infertile #ttccommunity #ttctribe #iui #ivf #ivfdiet #pcos #pcosdiet #pcosnutrition #ttc #fertilitynutritionist #infertilitynutritionist #fertility #womenshealth #vegan #vegetarian #hormones See more

Over the past month, everyone in my house has been sick for at least a week at a time. Guys, it's been rough. So, what do you do when you're sick and can't follow your normal diet?... 1 Don't panic! 2 Give yourself some grace and eat what feels good to you at the time. If you are having a hard time figuring out what feels good to you - not because NOTHING feels good to you because you are that sick, but because you legit have no idea how to listen to your body in that way - I recommend looking into intuitive eating and how to work with your body. Another sign you might be a good candidate for intuitive eating is if you follow your diet so rigidly that being sick and unable to eat your usual foods causes you a lot of anxiety. Or the idea of eating certain foods, like carbs (YAY CARBS!) because those would be the easiest on your digestive tract or sound the best to you in the moment, really freaks you out. 3 Stay hydrated - not that you don't need food, but fluids are definitely more important. If you can sneak in some liquids like bone broth, soups and juices or maybe even a sports drink (I know - sugar - but when you're sick is not the time to be so worried about that) that can give you a bit of nutrition in your fluids, even better. 4 Rest, rest, rest, and more rest! How do you take care of yourself when you are sick? #naturalfertility #fertilitydiet #fertilitynutrition #fertilitytips #fertilityexpert #fertilityjourney #fertilitysupport #fertilityissues #fertilitycoach #infertility #infertilitydiet #infertilitysucks #infertilitysupport #infertile #subfertility #ttccommunity #ttctribe #iui #ivf #ivfdiet #pcos #pcosdiet #pcosnutrition #ttc #fertilitynutritionist #infertilitynutritionist #fertility #womenshealth #hormones #intuitiveeating Photo credit @kelly_sikkema See more

Super easy and satisfying snack coming your way! Mixed nuts, or just your favourite nut/seed - which are providing fibre, healthy fats, protein, a little carbohydrate, and a variety of fertility-boosting vitamins and minerals (like zinc, magnesium, vitamin E, and more). Depending on your nut or seed of choice, you can also get in some omega-3 fats! Dark chocolate - giving you carbohydrate, fats, magnesium, and iron, plus trace amounts of some other vitam...ins and minerals Mix then together and voila! Delicious, fertility-boosting snack that is oh so satisfying! What’s your favourite snack? #naturalfertility #fertilitydiet #fertilitynutrition #fertilitytips #fertilityexpert #fertilityjourney #fertilitysupport #fertilityissues #fertilitycoach #infertility #infertilitydiet #infertilitysucks #infertilitysupport #infertile #ttccommunity #ttctribe #iui #ivf #ivfdiet #pcos #pcosdiet #pcosnutrition #ttc #fertilitynutritionist #infertilitynutritionist #womenshealth #hormones #healthysnack #haes See more

Another fertilty boosting goal - eat more fish and seafood! Fish and seafood are our best source of DHA and EPA - 2 omega-3 fatty acids. Replacing other animal-based protein sources with fish and seafood can be a great way to boost your fertility. I recommend most of my patients aim to have fish or seafood at least 2-3 times a week.... Why is that? Well, here are just a few examples of research papers in support of fish intake for fertility: One study saw a positive relationship between fish intake and live birth in women undergoing assisted reproduction. Basically higher fish intake meant a higher liklihood of a baby Another study showed that low omega-3 intake was associated with longer time to pregnancy Yet another study showed greater adherence to a Mediterranean-style diet (which includes abundant fish & seafood, as well as other components that are also beneficial for fertility) improves sperm parameters One study found that the liklihood of blastocyst formation was positively affected by fish intake Another study found that couples with higher fish intake (ie both partners) had a shorter time to pregnancy If you don't eat fish for ethical reasons or you have an allergy, there are other wasy to get oemga-3 fats, although they are largely sources of ALA, which is a different kind of omega-3. ALA is still great to consume, and is in fact and essential fatty acid, but may not have quite the same fertility-boosting benefits as DHA and EPA. Some of my favourite non-fish sources of omega-3 are: algal oil* omega-3 eggs* walnuts ground flax seeds hemp hearts chia seeds *these actually contain EPA and DHA My last tip is to be sure you are avoiding high-mercury fish when #ttc. The highest mercury fish are shark, swordfish, marlin, orange roughy, escolar, and fresh/frozen tuna. Canned tuna made from skipjack or yellowfin tuna (aka light tuna) are much lower in mercury. Let me know your favourite way to enjoy fish and seafood? I love fish tacos and Thai curry salmon! See more

@threetideswellness is officially open! I am so excited to be able to support my clients who are trying to conceive in this beautiful, new, calming space. Whether you are just starting to think about trying for a baby in the next year or so, preparing for a round of IVF, or somewhere in between, a Registered Dietitain who specializes in fertility is a great addition to your healthcare team.... I am so passionate about providing evidence-based nutrition recommendations that are customized to work with your goals, preferences, lifestyle, and medical needs. I work with my clients to Sort through all of the nutrition information for fertility (and let me tell you, there's a lot of it!) to determine which diet and lifestyle changes will work for them Help them understand the science behind those nutrition changes Set realistic and meaningful goals to maximize their fertility Provide resources to help meet their goals Adapt the nutrition plan when we need to give them the best chance at a healthy baby! Sounds good, right! Head on over to my link in bio to book a FREE 15 minute discovery call and we can chat more about how I can help you! #fertilitydiet #fertilitynutrition #fertilitydiettips #fertilityexpert #fertilityjourney #fertilitysupport #fertilityissues #fertilitycoach #infertility #infertilitydiet #infertilitysucks #infertilitysupport #infertile #ttccommunity #ttctribe #ttc #iui #ivf #ivfdiet #pcos #pcosdiet #pcosnutrition #fertilitynutritionist #infertilitynutritionist #womenshealth #haes #antidiet #kwawesome See more