tips, ingredients, recipes and more

Adriana Urbine is an In The Know kitchen donor. Follow her on instagram and visit his website for more.

If you want to get Pregnant, it’s very important to start focusing on your health at least three months before you start trying. Your own health is key to improving your chances of conceiving, as you may need more time to prepare your body to have a baby if you have any health conditions that could affect a pregnancy.

Be sure to go see your doctor for a full exam. Discuss any pre-existing conditions, any medications you take, and any previous pregnancy complications you may have had. They’ll walk you through the safest choices for your specific situation and chances are they’ll advise you to start taking a multivitamin supplement with folic acid inside.

Nutrition plays a huge role when it comes to improving your chances of getting pregnant and avoiding any complications before or after pregnancy. Surprisingly you are more likely to have health problems during pregnancy if you are overweight or underweight. These potential health issues include premature birth, diabetes, high blood pressure or congenital disabilities, so be sure to speak to your provider as well so they can advise you accordingly.

You can start by focusing on eating real, whole, nutrient-dense foods in their most natural state, along with plenty of healthy fats and foods that contain folic acid. Also, remember to hydrate yourself with at least three liters of water a day, exercise or walk 30 minutes a day to lower your cortisol levels, and try to reduce your alcohol intake and caffeine. The journey to getting pregnant can get a bit overwhelming, so I’ll leave you with a sample menu that can help you optimize your diet for fertility. It’s always important to start any great journey with small, consistent and achievable goals – so why not start with what you eat day to day?

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Foods and ingredients to prioritize in your diet:

Grass-fed organic protein

healthy fats

Foods containing folic acid:

• Dark leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli)

• Beans

• Peanuts

• Sun-flower seeds

• Fresh fruits, fruit juices

• Whole grains

• Liver

• Seafood

A high-protein breakfast: blueberry pancakes

Makes 6 to 8 pancakes

Ingredients:

Instructions:

1. Add oats, banana, eggs, chia seeds, flax seeds and cinnamon to a blender and mix well. If the mixture is still a bit runny, add the extra tablespoon of oats, as the final mixture should be reasonably thick.
2. Heat the pan until hot and spray a little olive oil. Pour the mixture into the hot skillet to form six small pancakes.
3. Cook on one side until the top begins to bubble, flip carefully and cook for an additional 30-60 seconds — don’t let them dry out!
4. Place the cooked pancakes on a plate and set aside. Add the blueberries to the hot pan with a teaspoon of water and cook until tender. Turn off the fire.
5. Spoon a spoonful of Greek yogurt over the pancakes, then add the berries and maple syrup.

Mid-morning snack: green smoothie

If you’re hungry before lunch, go for a smoothie, which is packed with healthy fats, greens, and energy-boosting superfoods!

Ingredients:

• ½ organic avocado

• ½ cup organic coconut milk (try getting one without guar gum!)

• ½ banana

• 1 teaspoon local raw honey

• ½ cup organic mixed berries

• ½ cup coconut water

• 1 tablespoon of spirulina powder

• ½ cup cooked beets

Instructions:

1. Add ingredients to blender and blend until emulsified.

2. Pour into a glass and enjoy!

Nutrient-Rich Lunch: Stuffed Sweet Potatoes

This Recipe may seem unusual, but it’s really addicting. Complex carbs, omega-rich salmon, plus nutritious yogurt and vegetables make for a balanced meal that won’t weigh you down.

Ingredients:

Instructions:

1. Preheat the oven to 400 degrees.
2. Coat salmon in avocado oil and salt and place skin side down on a parchment-lined baking sheet.
3. Coat the sweet potato with olive oil.
4. Place the sheet of salmon in the oven and cook for 15-18 minutes.
5. Take the salmon out of the oven and swap it with the sweet potato. Bake for about 45 minutes, flipping halfway through.
6. Mix all the other ingredients (olives, capers, Greek yogurt) and add the salmon once cooled.
7. Layer salmon salad on a baked sweet potato any way you like!

Mid-afternoon snack

• Medjool dates with 1 tsp peanut butter and puff salt

• Berries with chia seeds sprinkled on top

• Almond butter with an organic apple

• High protein yogurt with nuts and seeds

Delicious dinner: protein and root vegetables

Ingredients:

• Your favorite protein – animal or vegetable, both work!

• 1 cup seasonal root vegetables (I like to leave the skin on!)

• 1 cup Brussels sprouts, trimmed and halved

• 3 tablespoons ghee or organic butter

• Salt to taste

Instructions:

1. Preheat the oven to 400 degrees
2. Heat a cast iron or stainless steel pan, then add 2 tablespoons of ghee or butter
3. Generously salt the Brussels sprouts and root vegetables and sear in the pan until browned on both sides
4. Put the vegetables in the oven for 20 to 25 minutes (turn over halfway through cooking)
5. Heat a second cast iron or stainless steel pan, then add 1 tbsp butter or ghee and cook your favorite protein
6. Season with salt and sear each side until golden brown.
7. Let stand 5 minutes before serving all together

Evening snack: liver pâté

Liver pâté is extremely nutritious. Try it with raw or fermented veggies for an easy-to-digest yet still satisfying late-night snack.

Ingredients:

• 1 pound pasture-raised chicken liver or 1 pound grass-fed veal liver

• ½ cup raw milk cream (or grass-fed cream)

• 1 medium onion

• 3 teaspoons fresh Italian herbs (rosemary or thyme work well)

• 1 cup sliced ​​mushrooms

• 2 teaspoons sea salt

• 2 tablespoons apple cider vinegar

• ¼ cup ghee

• 3 crushed garlic cloves

Instructions:

1. Heat a cast iron or stainless steel skillet, then add the duck fat
2. Add the garlic and onion to the pan
3. Once the onion is slightly translucent, add the mushrooms, liver, salt and herbs
4. Move everything into the blender and use vinegar and milk to deglaze the pan, then add the contents to the blender
5. Pulse until a paste forms
6. Refrigerate or freeze until use
7. Serve with cucumbers, sauerkraut or favorite vegetables

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