Fertility-Friendly Smoothies - An Acupuncturist's Perspective
How to make a fertility-friendly smoothie according to your neighborhood fertility acupuncturist.
Smoothies are a popular, quick, and easy way to get extra nutrients in the morning. You can fill a smoothie with high-quality ingredients and get a good portion of your vegetable servings and nutrients in one meal. As your fertility acupuncturist, I love taking a peek into your breakfast smoothie routine. These tips make sure your smoothie is working for you, not against you. The main things I am curious about are the temperature, sugar, and protein content.
Rest assured that your smoothie will not make or break your fertility. If you haven’t been following these principles, that is okay. These are ways to support your body while you try to conceive. People get pregnant under all sorts of circumstances. These are simply holistic fertility nutrition ideas and suggestions rooted in Chinese dietary practices and traditions that you can try to boost your fertility naturally.
Below are some insider tips so you can still enjoy a smoothie while making it more nourishing to your body and supportive of your fertility. These shifts in your smoothie routine may feel like a breakfast overhaul. Remember, it’s okay to try one at a time and see how it feels or incorporate changes slowly.
Warm it up! Ways to warm up your fertility smoothie
According to East Asian medicine, warm, cooked, and easy-to-digest foods are supportive and nourishing for the digestive system and body as a whole. Put simply, warm foods take less energy to break down. They also make it easier to assimilate nutrients from your food, and in turn, send blood and vital energy to your reproductive organs. Eating warm, cooked foods is the most important recommendation I give my fertility clients. It goes a long way!
It surprises most people to learn that frozen, raw, and cold food can put extra strain on their bodies. It does this by taking potential energy away from the reproductive system to cook and break down your food. I know this warm food philosophy contradicts a lot of the wellness advice out there today, so these changes can take some getting used to. After all, we live in a salad and smoothie culture. This is just one fertility diet philosophy and over time, I think you’ll be pleasantly surprised by trying out these new fertility smoothie ideas to make them more nourishing and supportive for your fertility.
Here are a few ways to transform your smoothie:
Add warming spices and herbs
Try one or two of the following:
Cinnamon
Cardamom
Ginger - fresh slices or even freshly brewed ginger tea
Nutmeg
Clove
These spices are all herbs in the Chinese medicine apothecary that warm your body and improve your digestion. Bonus tip: Cinnamon helps to regulate blood sugar and can help your body to process the sugar in your smoothie at a slower rate.
Leave your smoothie on the counter until close to room temperature before drinking it, especially if you use frozen fruits or ice.
Ideally, I recommend using fresh fruits and vegetables in your smoothie as opposed to frozen ones. Frozen fruits are convenient and affordable. I get that and I understand. They keep longer than fresh fruit and allow us to eat certain fruits when they are out of season or grow in other regions. Letting your frozen fruit and iced smoothie sit out and get closer to room temperature before drinking it will make it easier to digest since it won't be as cold. If you can let go of the ice and frozen ingredients altogether, your digestion and circulation will thank you!
Add Protein to your Smoothie
Adding healthy protein sources to your smoothie will increase the nutritional value of your smoothie and aid in blood sugar stabilization. Blood sugar regulation is vital for balanced hormones while trying to conceive and essential to a healthy fertility diet. A common way to help is to eat protein with carbohydrates (sugars) whenever you eat them.
I encourage my clients to include protein and healthy fats when trying to conceive. These will help bulk up your smoothie and make it more nutrient-dense. They also help slow the metabolism of carbs and sugar and help with blood sugar stabilization which is essential for hormone balance. For fertility support, our bodies also need healthy fats and proteins to make the hormones required for reproduction.
Below are a few great options for increasing the protein value of your fertility smoothie:
Nut milk
Nut butter
Avocado
Protein powder
Collagen powder
Watch out for sneaky sugars
Sugar is a sneaky ingredient. I’m always looking for ways to cut sugar without sacrificing taste, so check out these ways to sweeten your smoothie without adding more sugar. Many reputable sources recommend limiting sugar intake while trying to conceive as it increases inflammation and doesn’t do us any favors when we are trying to balance our hormones.
Vanilla Extract
Many people add maple syrup, honey, a date, or other sweeteners into their smoothies for better flavor. Keep in mind adding a Medjool date adds 16 grams of sugar to your smoothie, and that’s a lot of sugar. If you are trying to limit your sugar intake while trying to conceive, try adding a few drops of vanilla extract instead to achieve a sweeter taste without the added grams of sugar (I also use vanilla in warm breakfasts like oatmeal).
Monkfruit sweetener
Monk fruit is a Chinese herb called Lo Han Guo and is used as a natural sweetener. With monk fruit, a little goes a long way, but it can add a little sweetness at a lower glycemic index than sugar.
Ways to make your smoothie creamy without ice or banana.
Bananas are a popular addition to smoothies because they create a creamy texture but they also add 15 extra grams of sugar to your smoothie. If you love your banana and don’t want to let it go, add ½ of a fresh banana from the counter instead of the freezer.
Great ways to add creaminess and thickness to your smoothie without ice or frozen fruit:
Cashews - Try one small handful. You can soak them first if you have time for up to 12 hours overnight in the refrigerator to make them easier to digest and creamier in recipes.
Chia seeds - Try one Tsp up to one Tbsp a day. Soak in ½ cup of liquid for 20 minutes or more to help them expand. You can also soak them overnight in the refrigerator. Use the liquid you plan to use in your smoothie: water, oat milk, almond, hazelnut, or cashew milk.
Half of an avocado
A tablespoon of nut butter
Try these smoothie upgrades as you navigate the world of what to eat when trying to conceive. There is so much information floating around out there that it’s helpful to have a knowledgeable guide to walk this path with you.