ENDOMETRIOSIS recipes
1. Turmeric and Ginger Smoothie
Ingredients:
1 ripe banana
1 cup unsweetened almond milk (or any milk of your choice)
1/2 teaspoon ground turmeric
1/2 teaspoon grated ginger
1 tablespoon chia seeds or flaxseeds
1 teaspoon honey or maple syrup (optional)
Handful of spinach or kale (optional, for added nutrients)
Instructions:
Place all ingredients in a blender.
Blend until smooth and creamy.
Taste and adjust sweetness if necessary by adding honey or maple syrup.
Pour into a glass and enjoy immediately.
2. Quinoa Salad with Roasted Vegetables
Ingredients:
1 cup quinoa, rinsed
2 cups water or vegetable broth
1 red bell pepper, diced
1 yellow bell pepper, diced
1 small zucchini, sliced
1 small eggplant, diced
2 tablespoons olive oil
Salt and pepper to taste
1/4 cup chopped fresh parsley
Juice of 1 lemon
2 tablespoons extra virgin olive oil
Instructions:
Preheat the oven to 400°F (200°C).
In a baking tray, toss the diced bell peppers, zucchini, and eggplant with olive oil, salt, and pepper.
Roast in the preheated oven for 20-25 minutes or until vegetables are tender and slightly caramelised.
In a saucepan, combine quinoa and water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes or until quinoa is cooked and water is absorbed.
In a large bowl, combine cooked quinoa, roasted vegetables, chopped parsley, lemon juice, and extra virgin olive oil. Toss to combine.
Season with additional salt and pepper if needed.
Serve warm or at room temperature.
3. Baked Salmon with Asparagus
Ingredients:
4 salmon fillets
1 bunch asparagus, trimmed
2 tablespoons olive oil
2 cloves garlic, minced
1 teaspoon lemon zest
Salt and pepper to taste
Fresh lemon wedges for serving
Instructions:
Preheat the oven to 400°F (200°C).
Place the salmon fillets and asparagus on a baking sheet lined with parchment paper.
In a small bowl, whisk together olive oil, minced garlic, lemon zest, salt, and pepper.
Drizzle the olive oil mixture over the salmon and asparagus, making sure they are evenly coated.
Bake in the preheated oven for 12-15 minutes or until the salmon is cooked through and flakes easily with a fork.
Remove from the oven and serve immediately with fresh lemon wedges.
4. Lentil and Vegetable Soup
Ingredients:
1 cup dried green or brown lentils, rinsed
4 cups vegetable broth
1 onion, diced
2 carrots, diced
2 celery stalks, diced
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon smoked paprika
Salt and pepper to taste
2 cups chopped spinach or kale
Juice of 1 lemon
Fresh cilantro or parsley for garnish
Instructions:
In a large pot, heat olive oil over medium heat. Add diced onion, carrots, and celery. Cook until vegetables are softened, about 5-7 minutes.
Add minced garlic, ground cumin, ground coriander, smoked paprika, salt, and pepper. Cook for another 1-2 minutes until fragrant.
Add rinsed lentils and vegetable broth to the pot. Bring to a boil, then reduce heat to low and simmer for 20-25 minutes or until lentils are tender.
Stir in chopped spinach or kale and lemon juice. Cook for an additional 2-3 minutes until greens are wilted.
Taste and adjust seasoning if necessary.
Serve hot, garnished with fresh coriander or parsley.
These recipes are gentle nourishing and replenishing
Enjoy
Tia
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The AIP DIET
which I will suggest for those whose inflammation is really impairing their BBT charts and therefore their chances at conceiving.
The AIP is horrible and restrictive and so therefore only thought of as a reset for a month only.
Its a very useful tool and will help you to feel in control your your bodies reactions.
The Autoimmune Protocol (AIP) is designed to help reduce inflammation and promote healing, especially for those with autoimmune conditions.
1. Understanding the Basics
The AIP diet is an elimination diet that focuses on removing foods that might trigger inflammation. It’s all about nourishing your body with healing foods
You’ll be saying goodbye to things like grains, legumes, dairy, nuts, seeds, and processed foods.
2. What You Can Eat
Now, let’s talk about the fun part—what you can eat! The focus is on:
Meats and Fish:
Go for grass-fed, pasture-raised options when possible. Think chicken, beef, lamb, and fish
Vegetables:
Load up on all sorts of colorful veggies, especially leafy greens like spinach and kale, and cruciferous veggies like broccoli and cauliflower.
Fruits:
Berries, apples, and bananas are great choices. Just watch the sugar levels if you’re sensitive.
Healthy Fats: Think olive oil, coconut oil, and avocado. They’re delicious and beneficial
Herbs and Spices: Flavor up your meals with fresh herbs like basil, oregano, and ginger—just skip the nightshades like tomatoes and peppers.
3. Meal Prep is Key
To make things easier, consider meal prepping! You can whip up some dishes in advance. Soups, stews, and roasted veggies are fantastic options. Plus, having snacks ready can help you avoid temptation!
4. Listen to Your Body
One of the coolest parts of AIP is tuning into how different foods affect you. After the elimination phase, you can slowly reintroduce foods and see what works for you and what doesn’t. It’s like a fun science experiment!
5. Connect with the Community
There are tons of AIP resources online, from blogs to Instagram accounts dedicated to AIP recipes and tips. Join forums or groups to share experiences and get inspired!
6. Enjoy the Journey
It can feel a bit restrictive at first, but think of it as an adventure in finding new recipes and flavors. You might discover some new favorites along the way!
7. Stay Hydrated
Don’t forget to drink plenty of water! Herbal teas can also be a comforting addition to your routine.
8. Consult a Professional
If you're unsure where to start or if you have specific health concerns, chatting with a nutritionist or healthcare provider can be super helpful. They can help tailor the AIP approach to your needs.
And there you have it! The AIP diet can be a wonderful way to take control of your health while exploring new foods and recipes.
Tia
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The POWER of INTREGRATION
These days, a lot of individuals and couples are finding that combining Traditional Chinese Medicine (TCM) with Western medicine is a game-changer on their fertility journeys.
This integrative approach gives a well-rounded look at reproductive health, tackling both the physical and emotional sides of fertility.
Here’s how this awesome synergy works:
1. Holistic Understanding
TCM really focuses on how everything in the body is connected.
It looks at the balance of Qi, Yin, Yang, and different organ systems. This holistic view works well alongside Western medicine, which often zooms in on specific symptoms.
By mixing these perspectives, practitioners can get a clearer picture of what’s going on with each individual.
2. Personalised Treatment Plans
TCM Techniques: Acupuncture is great for boosting blood flow to reproductive organs, balancing hormones, and easing stress. Plus, herbal remedies can help with ovulation, menstrual cycles, and overall vitality.
Western Medical Interventions: Things like in vitro fertilization (IVF), hormonal therapies, and specific tests can also be part of the plan, making for a well-rounded strategy.
3. Addressing Underlying Issues
Many fertility challenges come from underlying conditions like polycystic ovary syndrome (PCOS), endometriosis, or hormonal imbalances. TCM can help identify these issues by looking at overall health instead of just the reproductive system. Meanwhile, Western medicine can provide targeted treatments for those specific conditions.
4. Enhancing Success Rates
There’s some solid research suggesting that combining TCM with Western fertility treatments can really boost success rates. For instance, studies have shown that women who get acupuncture before and after embryo transfer during IVF often see better implantation rates and pregnancy outcomes.
This combo approach creates a friendlier environment for conception.
5. Supporting Emotional Well-Being
The journey to conception can be pretty emotional. TCM places a big emphasis on emotional health, using practices like mindfulness, meditation, and Qi Gong to help reduce stress and anxiety. By combining these with the psychological support usually found in Western medicine, patients can find a more balanced emotional state throughout their fertility journey.
6. Collaboration Between Practitioners
An integrative approach encourages TCM practitioners and Western healthcare providers to work together. This teamwork makes sure that all aspects of a patient’s health are taken into account, allowing for coordinated care. When these practitioners communicate, they can share insights and make adjustments that improve outcomes.
7. Empowerment and Education
Patients often feel more in control when they know about the different treatment options available. This integrative approach helps individuals take an active role in their health decisions. By educating patients about both TCM and Western medicine, practitioners can help them make choices that truly resonate with their needs and values.
8. Long-Term Health Benefits
Beyond just fertility, this integrative approach can boost overall health and well-being. Many patients find that tackling lifestyle factors, nutrition, and emotional health through TCM not only helps with their reproductive goals but also enhances their overall quality of life.
In a nutshell, combining Traditional Chinese Medicine and Western medicine offers a well-rounded approach to fertility that addresses the body, mind, and spirit. This collaborative care can lead to better outcomes, improved emotional health, and a deeper understanding of reproductive wellness. So, as you embark on your fertility journey, consider embracing this integrative approach to explore all the possibilities for achieving your goals!
Much love
Tia
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