THE COMPLETE GUIDE

to Safe Nutrition and Supplements

for Natural Fertility

0.-4411.1

Hethir Rodriguez B.S., MM., C.M.T.

 The Complete Guide
to Safe Nutrition and Supplements
for Natural Fertility

by Hethir Rodriguez
B.S., M.H., C.M.T

If you received this from a friend, you might like check our free Natural
Fertility Resources by clicking here:
Getting Started Natural Fertility Plan
 Medical
Medical Warning and Disclaimer
The information shared
shared in this book is provided for educational purposes only
and i is
s nnot intended tto
o t intended treat, diagnose
o treat, diagnose oorr prevent
prevent any
any disease.
disease. The
The entire
entire
contents of this book are basedbased upon the opinions of Master Herbalist Hethir
Rodriguez. The information on this book is not intended to replace a one-on-
Rodriguez. The
one relationship with a qualified health care professional and is not not intended
intended as
as
medical advice. It is intended as a sharing of knowledge and information from
medical advice.
the research and
the research and experience
experience ooff Hethir
Hethir Rodriguez
Rodriguez and
and hher community. We
e r community. We
encourage you you tto make your
o make your own
own health
health care
care decisions
decisions based
based upon
upon your
your
research and in
research and in partnership
partnership with
with aa qualified
qualified health
health care
care professional.
professional.

If
If aa friend
friend gave
gave yyou
o u t this
h i s aand
n d yyou
o u wwould
o u l d l like
i k e ffree access tto
r e e access o oour
ur
resources, click here.

For
For more information, visit
more information, visit our
our info
info site
site at
at www.NaturalFertilityInfo.com
www.NaturalFertilityinfo.com ..

To purchase supplements
To purchase supplements and
and herbs
herbs specifically
specifically for
for natural fertility, visit
natural fertility, visit
our online store
our online store www.NaturalFertilityShop.com
www.NaturalFertilityShop.com ..

The Complete Guide

The Complete Guide to
to Safe
Safe Nutrition
Nutrition and
and Supplements
Supplements for
for Natural
Natural Fertility
Fertility
Copyright
Copyright © 2011 by
© 2011 by Hethir
Hethir Rodriguez
Rodriguez B.S.,
B.S., M.H.,
Mid., C.M.T.
C.M.T.

All rights reserved.

All rights reserved. No
No part
part of
of this
this book
book may
may bebe produced
produced or
or utilized
utilized in
in any
any form
form
or by any
or by any means,
means, electronic
electronic or
or mechanical,
mechanical, including
including photocopying,
photocopying, recording
recording
or
or bby any information
y any information storage
storage andand retrieval
retrieval system,
system, without
without permission
permission iinn
writing
writing from the Publisher.
from the Publisher.
Published 2011
Published 2011
Table of
Table of Contents
Contents

Creating Your Pre-Conception Program ..................

1 1

The Natural Fertility Diet ..........................................

4 4

Building
Building a Foundation of Preconception
Preconception Health
With Supplements ....................................................
9 9

Tips and Tricks...for Ease...for Taste ..................12

The Top 10 Foods For Natural Fertility ...............14

Important Nutrients for Fertility ..........................22

Creating Your Pre-Conception Program
Program
After reading this guide you will have all of the the information you need to eat and
supplement optimally for fertility. ThenThen you will need to start doing
doing it! Begin
Begin by
reading this entire
reading this entire guide.
guide. I It often helps
t often helps to know
know the importance
importance o off doing
something in in order
order to have
have sufficient motivation to follow through and do it.
This is especially true when we change what we eat. Yo You
u will need to buy new
ingredients, make new dishes (see the recipe book we gave you), and do this
ingredients, make
consistently
consistently inin order
order to
to give
give your
your body
body the building blocks
the building blocks for
for fertility,
fertility, healthy
healthy
pregnancy,
pregnancy, andand optimum
optimum fetal
fetal development.
development. ThisThis guide
guide and
and the
the accompanying
accompanying
book
book ofof recipes
recipes will make it
will make it much easier for
much easier for you
you to
to become
become naturally
naturally fertile.
fertile.

SO•t,er.14-1‘
A %loc%
No* • sorir011— enjoy

After reading this

After reading this guide
guide you
you will
will create
create your
your own pre-conception program.
own pre-conception program. To To
make it simple, I have outlined a sample pre-conception program that
make it simple, I have outlined a sample pre-conception program that you can you can
use as aa guide
use as guide toto create
create your
your own
own plan.
plan. We
We suggest
suggest that
that you and your
you and your partner
partner
prepare for at least three months prior to starting to try to conceive.
prepare f o r at least three months prior to starting to t r y to conceive. This This
amount
amount ooff time
time allows
allows the
the body
body toto cleanse,
cleanse, renew
renew and
and rebuild
rebuild before
before you
you
become pregnant.
become pregnant.

11 T h eThe Complete
Complete Guide
Guide to
to Safe
Safe Nutrition
Nutrition and
and Supplements
Supplements for
for Natural
Natural Fertility
Fertility
Overview of the Preconception Program
Month One
Month One

!• Fertility
Fertility Cleanse for
for Women + Fertility Cleanse for Men. You will receive
receive a separate
separate
email from us with guidance on safe cleansing. Open Open this email and get all the facts, and
II will guide you on what a Fertility Cleanse is all about. There
There is some information in this
guide about it too.
!• T The
h e Fertility Diet. Use
Use the guide you’re
you're reading now, and use the Fertility Recipe Book.
!• WWhole
h o l e Food
Food Prenatal
Prenatal Multivitamin
Multivitamin for Women. MMen
for Women. e n should take a
should take a multivitamin
multivitamin or
or
zinc. RRead
e a d the section in this guide about the right supplements for
for overall health and
fertility.

Month Two
Month

!• T The
h e Fertility Diet
!• P rPrenatal
e n a t a l Multivitamin for Women/Men's
Women/Men’s multi or zinc for men
!• E FA 's
EFA’s
!• Antioxidant
Antioxidant Complex

Month Three
Month

!• T The
h e Fertility Diet
•! P rPrenatal
e n a t a l Multivitamin for Women/Men's
Women/Men’s multi or zinc for men EFA’s
EFA's
!• Antioxidant
Antioxidant Complex

During this time

During this time we
we will
will do
do everything
everything we
we can
can to
to help
help you
you become
become naturally
naturally
fertile and, of
fertile and, of course, pregnant. This
course, pregnant. This guide
guide will get you
will get you started
started with
with the
the biggest
biggest
leap forward: what
leap forward: what you eat. Be
you eat. Be sure
sure to
to open
open the
the emails
emails we
we send
send you
you —— this
this will
will
help you stay
help you stay mindful
mindful ooff what
what you
you need
need tto do tto
o do stay on
o stay on track
track to
to become
become
naturally
naturally fertile.
fertile.

The Miracle Ahead of You…

You...

Preparing
Preparing ffor conception iis
o r conception one ooff the
s one the most
most exciting
exciting
times
times in a person's life, especially if it's your first time.
in a person’s life, especially if it’s your first time.
But it can also be a time filled with anxiety
But it can also be a time filled with anxiety and even and even
heartache
heartache if if you do not
you do not get
get results. Seeing how
results. Seeing how fertility
fertility
is
is directly related to your health and the health of your
directly related to your health and the health of your
partner, you might
partner, you might discover
discover challenges
challenges thatthat you did not
you did not
anticipate. That’s when
anticipate. That's when trying
trying to
to conceive
conceive cancan become
become aa
challenge
challenge instead
instead ofof aa blissful
blissful step
step into
into motherhood.
motherhood. But But
as you make
as you make your
your way
way through this guide
through this guide and
and our
our other
other

22 T h eThe Complete
Complete Guide
Guide to
to Safe
Safe Nutrition
Nutrition and
and Supplements
Supplements for
for Natural
Natural Fertility
Fertility
free resources,
resources, you'll
you’ll discover
discover asas many
many before
before youyou discovered,
discovered, tthe great
h e great
majority can be
majority of fertility issues can be overcome
overcome through natural and safe means.
By
By knowing which foods and supplements to use in preparation for conception,
you will be able to curtail possible pregnancy issues, nutritional deficiencies and
improve
improve your chances of getting
getting pregnant naturally.

Birth Defects
Birth Defects and Hormonal Imbalance
and Hormonal Imbalance
When it comes to preparing for conception, the most important important area of of your
your life
you will want to focus on is going to be nutrition. There are a couple of of reasons
reasons
for this. The
for this. The first
first is
is that
that there
there are specific nutrients
are specific nutrients that
that are
are necessary
necessary before
before
you become pregnant
you become pregnant thatthat can
can help
help prevent
prevent birth
birth defects.
defects. The
The other
other is is that
that
nutrition plays an
nutrition plays an important
important role
role when
when itit comes
comes toto hormonal balance, ovulation
hormonal balance, ovulation
and the chances
and the chances of of you having a
you having a healthy
healthy and
and uneventful
uneventful pregnancy.
pregnancy. TThis
h i s guide
guide
you will show
you will show you you how
how to to eat
eat nutritious
nutritious (and
(and tasty!)
tasty!) foods
foods ffor fertility and
o r fertility and
pregnancy.
pregnancy. Y o You will also
u will also learn
learn which
which foundational
foundational supplements
supplements are are most
most
important
important in preparation for
in preparation for conception.
conception.

3
3 T h eThe Complete
Complete Guide
Guide to
to Safe
Safe Nutrition
Nutrition and
and Supplements
Supplements for
for Natural
Natural Fertility
Fertility
The Natural Fertility
Fertility Diet

What
What you are about
you are about to read are
to read are some
some of
of THE
THE most
most important
important recommendations,
recommendations,
education,
education, aand advice aabout
n d advice boosting yyour
b o u t boosting fertility aand
o u r fertility preparing ffor
n d preparing or
conception. Nutrition is the foundation of healthy fertility
conception. Nutrition i s t h e foundation o f healthy fertility and a healthyand a healthy
pregnancy. Nutrition can
pregnancy. Nutrition can actually
actually make
make the
the difference
difference between
between ovulating
ovulating or
or not!
not!
And it certainly has an impact on the future development and
And it certainly has an impact on the future development and health o f your health of your
child. This is
child. This is aa big
big deal!
deal! And
And II am
am so
so very
very glad
glad you
you are
are here
here reading
reading this
this right
right
now :-)
now :-)

In working with
In working with oour natural fertility
u r natural fertility clients
clients tthe first topic
h e first topic ooff discussion,
discussion,
regardless
regardless of of the reason they
the reason they are consulting with
are consulting us, is
with us, is “what
"what isis your
your diet
diet like?”.
like?".
Many
Many ooff their
their responses
responses are...
are... "healthy"
“healthy” and and then
then they
they go go on
on tto share their
o share their
version
version ofof that. More often
that. More often than
than not,
not, it is not
it is not a a diet
diet that
that is healthy for
is healthy for fertility.
fertility.
Regardless
Regardless of of what
what your
your definition
definition ofof healthy
healthy is,is, today
today II am
am going
going to
to share
share withwith
you what the
you what definition of
the definition of healthy
healthy isis for
for fertility,
fertility, and
and what
what that
that looks
looks like
like in
in real
real
life. A diet for fertility looks different compared to a normal healthy
life. A diet for fertility looks different compared to a normal healthy whole food whole food
diet. This may
diet. This may very
very well
well bebe different
different compared
compared to to how
how you are eating
you are eating now
now andand
include foods that are foreign, new to you or even exotic sounding.
include foods that are foreign, new to you or even exotic sounding. Don't worry. Don’t worry.
This is going
This is going to
to be
be fun, easy, and
fun, easy, tasty!
and tasty!

4
4 T h eThe Complete
Complete Guide
Guide to
to Safe
Safe Nutrition
Nutrition and
and Supplements
Supplements for
for Natural
Natural Fertility
Fertility
What Is a Fertility Diet? The Science
The Science Behind
Behind the
the Natural
Natural
So
So what exactly is a fertility diet? A natural fertility Fertility
Fertility Diet
Diet
diet supports
supports yyour o u r bbody
o d y i in
n i its reproductive
t s reproductive
efforts. I t includes foods
efforts. It includes foods which are which a r e dense
dense iinn
specific nutrients needed
needed for hormonal function, function,
production
production and and balance,
balance, fetal
fetal development,
development, egg egg
health, sperm health,
health, sperm health, blood
blood health,
health, andand much
much
more.
more. IItt isis aa diet
diet that
that isis designed
designed to to help
help your
body balance fertility
body balance fertility issues
issues that
that may exist, build
may exist, build
up nutrient stores
up nutrient stores and
and provide
provide allall of
of the building
the building
blocks
blocks for
for a a healthy
healthy child.
child. The
The Natural Fertility
Fertility Diet suggestions are
an accumulation ooff scientific
an accumulation scientific research,
research,
Natural NNutritional
Natural u t r i t i o n a l PPractices
r a c t i c e s ffor
or nutritional dietary practices
nutritional data, dietary practices ofo f the
the
most
most fertile
fertile tribes and peoples
peoples inin history,
Healing
Healing as
as well as dietary
dietary practices which reduce
reduce
Nature
Nature hashas created
created foods
foods tto help nourish
o help nourish and and complications
complications during
during pregnancy.
pregnancy.
feed
feed t the
h e bbody. When t the
o d y. When h e bbody
o d y i is optimally
s optimally Harvard Research Research
Harvard
nourished
nourished and and unhealthy
unhealthy foodsfoods are
are avoided,
avoided, the the Harvard
Harvard performed performed aa recent recent study
study that that
body
body isis then
then able
able to
to repair
repair and rebuild itself.
and rebuild itself. This
This showed
showed aan 80% decrease
n 80% decrease iin infertility
n infertility
with
with tthe lifestyle changes
h e lifestyle changes m madea d e bby y
is very helpful
is very for fertility,
helpful for especially if
fertility, especially if there
there isis an
an
switching
switching to to aa fertility
fertility diet. Women who
diet. Women who
underlying imbalance or
underlying imbalance or fertility
fertility issue.
issue. The The cells
cells followed a combination of
followed o f five or o r more
more
in the body
in the body areare constantly
constantly dying
dying off
off and
and newnew cells
cells lifestyle
lifestyle factors, factors, i n including changing
c l u d i n g changing
are being created
are being created to to replace
replace the
the old
old cells.
cells. This
This isis ssppeeccii ff ii cc aassppee cc tt ss o o ff tt h
he e ii rr ddiiee tt ss ,,
experienced
experienced more more than than 80 80 percent
percent less less
occurring in every organ, muscle, tissue,
occurring in every organ, muscle, tissue, etc... of etc... of
relative
relative risk risk ofof infertility
infertility due due toto ovulatory
ovulatory
the body constantly.
the body constantly. The The building
building blocks
blocks of of these
these disorders
disorders compared compared tto o wwomen
o m e n wwho ho
new cells are provided from the foods
new cells are provided from the foods that you that you engaged
engaged i in n nnone
o n e ooff tthe h e ffactors,
actors,
are consuming. So
are consuming. So the
the Natural Fertility Diet
Natural Fertility Diet is
is also
also according
according tto o aa ppaper published iin
a p e r published n
“Obstetrics & Gynecology”.
"Obstetrics & Gynecology". The women The women
designed
designed to to help
help support
support a a healthy
healthy body
body which
which inin with the highesthighest fertility
fertility diet scores ate ate
with the diet scores
turn can heal itself and create healthier cells. lless
e s s ttrraannss ffaattss aanndd ssuugg aa rr ffrroo m m
carbohydrates,
carbohydrates, consumed consumed more more proteinprotein
from vegetables than
from vegetables than from from animals,
animals, ate ate
more
more ffiber i b e r aandn d iiron,r o n , ttookook m more
ore
Dr.
Dr. Weston Price and Dr. Brewer multivitamins,
multivitamins, had had aa lower lower body body mass mass
The Natural Fertility
The Natural Fertility Diet
Diet has
has also
also incorporated
incorporated tthe he index
index (BMI),
(BMI), exercised
exercised for for longer
longer periods
periods
research
research ooff Dr.
Dr. Weston
Weston Price
Price aand
n d DDrr Brewer.
Brewer. DDr. r. of
of ttime
i m e each each dday,a y, aand, surprisingly,
n d , surprisingly,
Price’s recommendations are based on
Weston Price's recommendations a r e b a s e d o n consumed
consumed more more high-fat
high-fat dairy dairy products
products
Diets that were followed in times when
Traditional Diets that were followed i n times when and
and lessless low-fatlow-fat ddairy products. TThe
a i r y products. he
humans
humans were most fertile, before industrial foods. DDr. r. relationship between
relationship between a higher "fertility a higher “fertility
Brewer’s Diet has
Brewer's Diet has been
been shown
shown to reduce
reduce the risksrisks ooff diet” score and
diet" score and lesser
lesser risk risk for infertility
for infertility
pregnancy complications, specifically
pregnancy complications, specifically preeclampsia.
preeclampsia. IItt was similar for different
was similar f o r different subgroups o subgroups off
promotes
promotes aa diet
diet that
that has
has an
an abundance
abundance ooff protein,
protein, women
women regardless
regardless of of age
age andand whether
whether or or
minerals, calcium and
minerals, calcium and healthy
healthy oils.
oils. not
not they
they had had been
been pregnant
pregnant in in the
the past.
past.

55 T h eThe Complete
Complete Guide
Guide to
to Safe
Safe Nutrition
Nutrition and
and Supplements
Supplements for
for Natural
Natural Fertility
Fertility
 “Eat
"Eat your greens,”
greens," Mom said.
“Yuck,”
"Yuck," I replied.
"Excuse me?”
“Excuse me?"
I looked
looked up
up with sincere
sincere desperation –- you aren't
aren’t really
going to make me eat that are you? IItt makes me want to
vomit!
vomit!
“Eat
"Eat those greens right now or there’s
there's no desert!”
desert!"
I caught a whiff rising off the plate, it made me gag. I Itt
wasn’t
wasn't worth cake. IItt wasn’t
wasn't worth ice cream on top ofof it,
it,
even
even in front of the
the TV, staying up late, and missing
missing school
school
on
on Monday. Na, uh.
Monday. Na, uh.
"I don’t
“I don't want
want desert.”
desert."
“Fine,
"Fine, but
but you
you still have to
still have to eat
eat your
your greens!”
greens!"

Now here we
Now here we are
are again
again in
in our
our lives
lives where
where someone
someone is is telling
telling us,
us, er
er –- strongly
strongly
suggesting
suggesting –- thatthat we
we eat
eat those greens for
those greens for the
the good
good of of our
our health. However, as
health. However, as aa
fertility nutrition expert,
fertility nutrition expert, II understand
understand the the challenges
challenges of of getting
getting enough greens.
enough greens.
Especially since II suggest
Especially since suggest that
that you
you eat
eat them
them every
every day!
day! SSo o how
how am
am II going
going toto
make
make thisthis easy,
easy, fun,
fun, and
and tasty
tasty for
for you?
you? P e Perhaps
r h a p s iitt is
is the
the most
most significant
significant
challenge
challenge of of my career! Ha,
my career! Ha, II don’t
don't think
think so because when
so because when you you use
use the
the recipes
recipes
and smoothies II have
and smoothies have ffor you, you'll
o r you, you’ll see
see ffor yourself just
o r yourself just how
how yummy
yummy and and
simple
simple it it is
is to
to get
get everything
everything youyou need
need in
in your
your diet
diet to become naturally
to become naturally fertile.
fertile.
First, here’s a
First, here's a view
view ofof what
what you’ll need to
you'll need to eat
eat every
every day.
day.

66 T h eThe Complete
Complete Guide
Guide to
to Safe
Safe Nutrition
Nutrition and
and Supplements
Supplements for
for Natural
Natural Fertility
Fertility
The Fertility Diet Checklist

DAILY
D AILY

O 11 Serving
Serving Dark Leafy Green Vegetable

O 11 Fresh
Fresh Vegetable
Vegetable juice
Juice (12+
(12+ oz)
oz) oorr 22 Servings
Servings ooff Vegetables
Vegetables (think
(think
colorful)

O 11 Serving
Serving essential fatty acid
essential fatty (EFA) Rich
acid (EFA) Rich Food
Food

1-2 Eggs
O 1-2 Eggs daily
daily

O 11 Serving
Serving of
of Nuts
Nuts

1-3 Servings
O 1-3 Servings of
of Fruits
Fruits

O 11 Serving
Serving of
of aa Fertility
Fertility Superfood
Superfood Use
Use Coconut
Coconut Oil
Oil or
or Butter
Butter (grass-fed
(grass-fed
cows)
cows) daily
daily

Whole Grains
O Whole Grains

Water
O Water

W
WEEKLY
EEKLY

Lentils or
O Lentils or Beans
Beans 2x a week
2x a week

Grass-Fed Red
O Grass-Fed Red Meat
Meat 3x
3x a week
a week

Liver or
O Liver or Caviar
Caviar 1x a week
lx a week

High Omega
O High Omega 3
3 Wild
Wild Caught
Caught Fish
Fish 2-3x
2-3x a
a week
week

You see, it's

You see, it’s pretty
pretty simple.
simple. TThe next step
h e next step is
is choosing
choosing what
what actual
actual
dishes
dishes you'll eat each day. You certainly want to make this as
you’ll eat each day. You certainly want to make this as tasty
tasty
as
as iitt can
can bebe -– and
and there
there is
is every
every reason
reason iitt should
should be
be since
since the
the
ingredients
ingredients iin n tthe Natural Fertility
h e Natural Fertility Diet
Diet can
can bbe used tto
e used make
o make
thousands
thousands of of appetizing
appetizing and scrumptious meals.
and scrumptious meals.

Warning: You may

Warning: You may feel an extraordinary
feel an extraordinary boost
boost in
in your
your vitality
vitality after
after just
just one
one
week
week on
on the
the Natural Fertility Diet.
Natural Fertility This is
Diet. This is normal
normal and
and to
to be
be expected! Enjoy!
expected! Enjoy!

7
7 T h eThe Complete
Complete Guide
Guide to
to Safe
Safe Nutrition
Nutrition and
and Supplements
Supplements for
for Natural
Natural Fertility
Fertility
Let’s
Let's look at a typical day in the life of the
the Natural Fertility Diet.
Diet.

You wake
wake up, up, stretch,
stretch, shuffle
shuffle into the kitchen
and drink water
and drink water –- four cups cups worth
worth (1 (1 quart).
quart).
Then make yourself a good breakfast: two eggs
however
however you like them and some oatmeal with
nuts.
nuts. F For
o r aa mid-morning
mid-morning snack, snack, blend
blend uup p a
smoothie banana, strawberries,
smoothie with banana, strawberries, kale (yes,
you read that
you read that right),
right), maca,
maca, yogurt
yogurt andand water.
water.
After
After that
that you’ll be able
you'll be able toto take
take on
on the
the world;
world; so
so
watch out. L uLunch
watch out. time, make
n c h time, make some
some organic
organic
brown rice. Lately
brown rice. Lately I’ve been eating
I've been eating short
short grain
grain
brown rice, for
brown rice, for many
many people
people it's
it’s preferable
preferable to to
the long grain.
the long grain. D iDicec e uup p 33 ooff your
your favorite
favorite
veggies
veggies and
and make
make them
them intointo a
a stir
stir fry
fry using
using your
your
favorite recipe oorr one
favorite recipe one o off the
the convenient
convenient ones ones
below. Mid-afternoon shake
below. Mid-afternoon shake oror juice,
juice, fire
fire up
up that
that blender
blender again
again with water,
with water,
celery, spinach, apple,
celery, spinach, apple, ginger,
ginger, and
and cucumber.
cucumber. DDinner i n n e r –- the
the possibilities
possibilities are
are
endless.
endless. HHow about some
o w about some grass-fed
grass-fed beef
beef tacos with broccoli?
tacos with broccoli? OOrr the veggie
the veggie
version
version with re-fried lentils?
with re-fried lentils? Here's
Here’s another
another example
example for for aa given
given day:
day:

Breakfast: Oatmeal with

Breakfast: Oatmeal with coconut
coconut oil,
oil, raw
raw milk
milk or
or nut
nut milk
milk and
and blueberries
blueberries
Snack:
Snack: Fertility
Fertility Smoothie
Smoothie
Lunch:
Lunch: Burrito with beans,
Burrito with beans, yams,
yams, kale,
kale, rice,
rice, avocado,
avocado, onions
onions and
and eggs
eggs
Snack: Green juice
Snack: Green juice with a handful
with a handful of
of raw
raw nuts
nuts
Dinner:
Dinner: Brown rice, free-range/organic
Brown rice, free-range/organic chicken,
chicken, broccoli
broccoli with
with butter
butter

Breakfast: Big breakfast

Breakfast: Big breakfast smoothie
smoothie with
with 2 eggs scrambled
2 eggs scrambled on
on the
the side
side
Snack: Almond butter
Snack: Almond butter and celery with
and celery with raisins
raisins
Lunch:
Lunch: Big avocado and kale salad with salmon
Big avocado and kale salad with salmon
Snack:
Snack: Pate
Pate with
with whole
whole grain
grain crackers
crackers
Dinner: Black bean
Dinner: Black chili Dessert:
bean chili Dessert: Up
Up to
to you!
you!

Breakfast: Egg Fritatta

Breakfast: Egg (save leftovers
Fritatta (save leftovers for
for lunch
lunch tomorrow)
tomorrow)
Snack: Smoothie
Lunch:
Lunch: Organic/free-range
Organic/free-range Chicken
Chicken salad
salad with
with raw
raw almonds
almonds and
and spinach
spinach salad
salad
Snack:
Snack: Fresh
Fresh Vegetable
Vegetable juice
juice
Dinner:
Dinner: Veggie
Veggie soup
soup with baked sweet
with baked sweet potato
potato and
and butter
butter

88 T h eThe Complete
Complete Guide
Guide to
to Safe
Safe Nutrition
Nutrition and
and Supplements
Supplements for
for Natural
Natural Fertility
Fertility
Building a Foundation of
of Preconception
Preconception
Health With
With Supplements

Whole Food
Whole Food Prenatal Multivitamin
Prenatal Multivitamin
When preparing for
When preparing conception it
for conception it is
is aa good
good idea
idea to
to begin
begin toto take
take a whole food
a whole food
prenatal vitamin to
prenatal vitamin to make
make sure
sure you are getting
you are getting the
the essential
essential nutrients,
nutrients, regardless
regardless
of
of your
your diet. Many of
diet. Many of the
the nutrients
nutrients mentioned
mentioned belowbelow will
will be
be provided
provided from
from your
your
fertility
fertility diet,
diet, but
but you want to
you want ensure you
to ensure you are
are getting
getting them
them all
all prior
prior to
to pregnancy,
pregnancy,
so
so aa prenatal
prenatal multivitamin
multivitamin isis aa must.
must. Especially
Especially one
one that
that contains
contains folic acid, a
folic acid, a
nutrient
nutrient that
that is needed prior
is needed prior to
to conception
conception to to prevent
prevent birth
birth defects.
defects.

Essential Fatty Acids

Essential Fatty Acids (EFA)
(EFA)
Omega-3 fatty acids
Omega-3 fatty acids have
have been
been shown
shown to
to help
help regulate
regulate hormones
hormones in in the
the body,
body,
increase
increase cervical mucous, promote ovulation and improve the overall quality of
cervical mucous, promote ovulation and improve the overall quality of
the uterus by
the uterus by increasing
increasing the
the blood
blood flow
flow to
to the
the reproductive
reproductive organs. Omega-3
organs. Omega-3
fats also contain
fats also contain two
two acids
acids that
that are crucial to
are crucial good health:
to good health: DHA
DHA and EPA. These
and EPA. These
two acids have
two acids have been
been shown
shown to
to help
help prevent
prevent many
many forms
forms of
of disease.
disease. Low
Low levels
levels
of DHA have
of DHA have been
been linked
linked to
to depression
depression and
and other
other mental health issues.
mental health issues. During
During
pregnancy,
pregnancy, aa lack
lack of
of DHA
DHA may
may bebe associated
associated with
with premature
premature birth,
birth, low
low birth
birth

99 T h eThe Complete
Complete Guide
Guide to
to Safe
Safe Nutrition
Nutrition and
and Supplements
Supplements for
for Natural
Natural Fertility
Fertility
weight and hyperactivity in children. Food
Food sources: Flax seeds, walnuts, salmon,
sardines, halibut, shrimp, snapper, scallops, and chia seed.

Antioxidant Complex
Free
Free radicals roam about our entire system destroying cells. TThey h e y are caused
from pollution,
pollution, smoking
smoking andand poisons
poisons like
like cleaners
cleaners oorr herbicides
herbicides bbut most
u t most
troubling is
is that
that one free
free radical
radical can
can create
create more free radicals every time it it
destroys aa cell.
cell. Yo
You constant battle against free radical damage
u must wage a constant
because everything in
because everything in your
your body
body isis made
made ofof cells and therefore
cells and therefore vulnerable
vulnerable to to
free radical damage.
free radical damage. TThat means the
h a t means the ovum
ovum and
and the
the sperm
sperm areare vulnerable
vulnerable as as
are the reproductive
are the reproductive organs
organs and
and glands
glands that
that produce
produce reproductive
reproductive hormones.
hormones.
Antioxidants protect the
Antioxidants protect the body
body from
from free
free radicals. Therefore, they
radicals. Therefore, they are
are one
one ofof the
the
most important components
most important components to to achieving
achieving natural
natural fertility
fertility both
both ffor men and
o r men and
women.

Free radicals can

Free radicals can also
also alter
alter DNA.
DNA. T The DNA ooff both
h e DNA both partners
partners is
is the
the future
future
blueprint
blueprint forfor aa child.
child. Damaged
Damaged DNA DNA is is known
known to to cause
cause miscarriages
miscarriages or birth
or birth
defects/developmental problems for
defects/developmental problems for the
the future
future child.
child. Studies
Studies have
have also
also shown
shown aa
connection between
between oxidative
oxidative stress
stress caused
caused ffrom free radicals
r o m free radicals and
and male
male
infertility. So, it
infertility. So, it is
is very
very important
important for both parents
for both parents to be taking
to be taking an antioxidant
an antioxidant
complex
complex in the correct
in the correct amounts
amounts leading
leading upup to
to conception.
conception.

Supplement
Supplement Quality
Quality Matters
Matters (A
(A lot!)
lot!)
When
When youyou are
are purchasing
purchasing supplements
supplements it it is
is important
important to to make sure they
make sure they are
are ofof
the highest quality. There are many companies in the supplement
the highest quality. There are many companies in the supplement industry that industry that
are simply there
are simply there to make money,
to make money, andand areare not
not highly
highly concerned
concerned wether
wether they
they are
are
selling
selling aa high
high quality
quality product. Consequently, they
product. Consequently, they make
make sub-standard
sub-standard products
products
which don’t produce
which don't produce results.
results. T That is why
h a t is why II opened
opened the the The
The Natural
Natural Fertility
Fertility
Shop,
Shop, our
our online store, which
online store, which isis the
the companion
companion site site to
to Natural
Natural Fertility
Fertility Info.com.
Info.com.
In our shop
In our shop wewe stock
stock the highest quality
the highest quality herbs
herbs and supplements made
and supplements made withwith the
the
highest standards attainable
highest standards attainable -- no no compromises.
compromises.! WWe achieve this
e achieve this by
by hand-
hand-
picking every single
picking every single herb
herb andand supplement
supplement for for its
its high
high quality
quality manufacturing
manufacturing
standard, effectiveness, and
standard, effectiveness, and safety.
safety.! WWe stock only
e stock only products
products that
that have
have been
been
manufactured according to
manufactured according to the
the Good
Good Manufacturing
Manufacturing Practices
Practices Guidelines
Guidelines set set
out and enforced
out and enforced by by the US Food
the US Food and
and Drug
Drug Administration.! Wherever possible,
Administration. Wherever possible,
the
the herbs a n d supplements offered a r e made f r o m organic whole ffood
herbs and supplements offered are made from organic whole ood
ingredients making them the most effective choice for natural
ingredients making them the most effective choice f o r natural fertility and fertility and
healthy
healthy pre-conception.
pre-conception.

We are in
We are in regular
regular contact
contact and
and know
know the
the manufactures
manufactures personally!
personally!

10
10 T h The
e Complete
Complete Guide
Guide to
to Safe
Safe Nutrition
Nutrition and
and Supplements
Supplements for
for Natural
Natural Fertility
Fertility
 W h e n yyoouu aarree pprreeppaa rrii nn g ffoo r
When
conception,
conception, it is usually
usually aa good idea
FAQ: Do I need a fertility cleanse? 1 tto
o start
your
start out
out with
your bbody,
with a cleanse to
a cleanse
o d y, bblood,
l o o d , aand
to renew
renew
n d uuterus.
terus.
Cleansing
Cleansing before
before conception may may bebe
one
one ooff the last
last opportunities
opportunities you you
have
have to rid your bodybody of of toxins
toxins thatthat
I ccould
o u l d be passed onto your baby baby in
utero. Caution:: Once pregnant
utero. Caution:: pregnant you you
should
should nnot cleanse. CCleansing
o t cleanse. leansing
during pregnancy releases
during pregnancy releases toxinstoxins
i....
that
that could harm the baby. Also, it is is
J n onot recommended to
t recommendedt cleanse while
o cleansew hile
breastfeeding.
breastfeeding.

Why Cleanse?
There are many toxins that can accumulate in the liver, uterus, intestines and fat tissues over
the years. Some of
of these toxins are: mercury, medications, birth control, smoke, pesticides, old
menstrual
menstrual blood, excess hormones, old fecal matter (in the intestines), alcohol, etc...
etc...

If you have been experiencing heavy periods, cramping, dark blood or blood clots
clots during
during your
your
period,
period, then a fertility cleanse is a must for
for you.

What is the
What is the Fertility
Fertility Cleanse?
Cleanse?
The Fertility Cleanse
The Fertility Cleanse is
is a
a special
special cleanse
cleanse that
that uses
uses specific
specific herbs,
herbs, foods,
foods, and
and techniques
techniques to
to help
help
detoxify
detoxify the
the body
body and
and uterus
uterus prior
prior to
to becoming
becoming pregnant.
pregnant.

Detoxifying
Detoxifying the
the liver
liver
The liver helps
The liver helps to
to filter
filter toxins
toxins from
from the
the body
body including
including excess
excess hormones.
hormones. If
I f there
there is
is an
an over-
over-
abundance
abundance ofof estrogen,
estrogen, the
the liver
liver will
will be
be overloaded.
overloaded.

Cleansing
Cleansing the
the Uterus
Uterus
In some instances
In some instances the
the uterus
uterus is
is not
not able
able to
to empty
empty its entire contents
its entire contents every
every menstrual cycle.
menstrual cycle.
Some imbalances that
Some imbalances that may
may show
show upup when
when this
this is
is happening
happening areare PMS,
PMS, cramps
cramps during
during your
your
period, brown blood/dark
period, brown blood/dark blood/purple
blood/purple blood
blood during
during menstruation,
menstruation, blood
blood clotting
clotting during
during
menstruation, endometriosis, PCOS,
menstruation, endometriosis, PCOS, absence
absence of
of menstruation,
menstruation, long
long cycles
cycles (longer
(longer than
than normal),
normal),
or
or bleeding
bleeding less
less than
than 44 days
days per
per cycle.
cycle.

If the uterus
If the uterus isis not
not completely
completely cleansed
cleansed every
every cycle,
cycle, old stagnant blood
old stagnant remains. As
blood remains. As you can
you can
imagine, this is
imagine, this is not
not the
the best
best environment
environment to
to house
house aa new
new embryo.
embryo.

What
What causes
causes the
the uterus
uterus to
to not
not fully
fully release
release its
its contents
contents every
every month?
month?
Some
Some factors
factors may
may be…low
be.. low circulation,
circulation, excess
excess hormones,
hormones, unhealthy
unhealthy diet,
diet, misplaced
misplaced uterus.
uterus.

Increasing
Increasing circulation
circulation to
to the
the uterus
uterus
In order for the uterus to function aatt its
In order for the uterus t o function its best,
best, iitt requires
requires proper
proper circulation.
circulation. With
With proper
proper
circulation the communication
circulation the communication looploop between
between thethe uterus
uterus and
and ovaries
ovaries with
with thethe endocrine
endocrine system
system
is able to
is able to function
function smoothly.
smoothly. This
This is necessary for
is necessary for proper
proper hormonal balance. FFor
hormonal balance. o r many
many of of our
our
subscribers like you,
subscribers like you, the
the Fertility
Fertility Cleanse
Cleanse is is their
their starting
starting point
point and has been
and has been aa part
part of
of almost
almost
every successful pregnancy
every successful pregnancy using
using these
these resources.
resources. IItt is
is a
a great
great jump
jump start
start for every fertility
for every fertility
program.
program. Yo You can receive
u can receive aa savings
savings on the regular
on the regular price
price of
of our
our Fertility
Fertility Cleanse
Cleanse Kit
Kit by
by clicking
clicking
through
through toto this page.
this page.

11 The Complete Guide to Safe Nutrition and Supplements for Natural Fertility
Tips and Tricks...for Ease…for
Ease...for Taste!
Getting
Getting enough ooff the right foods on a daily
daily
basis
basis can be overwhelming at first. HHere
e r e are
some
some ways to make it easy
easy to
to stay on
on track:

Veggies & Dark leafy

leafy greens
A
A tip
tip for getting a ton of
of veggies
veggies and
and green leafy
leafy veggies
veggies
into
into your diet is to
to juice. By
By juicing
juicing you
you are able
able to
to get
get an
an
abundant
abundant amount of
of vegetables
vegetables (more
(more than
than you could
could
eat)
eat) in an easy, fast, and tasty form.
form. If you
you get
get in
in one
one large
large
green
green juice per day
day you
you are getting
getting your
your servings
servings ofof
veggies
veggies easily taken
taken care
care of. Another tip
of. Another tip is
is to
to use
use butter
butter
or
or coconut
coconut oil
oil when cooking
cooking dark
dark leafy
leafy greens,
greens, itit makes
makes
all the difference in the world.
all the difference in the world.

Fruit
Fruit
A
A favorite
favorite way
way to
to get
get servings
servings of
of fruit
fruit in
in the
the day
day
is
is to
to drink a fertility
drink a fertility smoothie.
smoothie. You
You can
can toss
toss in
in
your
your favorite antioxidant rich
favorite antioxidant rich fruits
fruits with
with some
some
other
other ingredients and fertility
ingredients and fertility superfoods
superfoods and
and you
you
have
have easily
easily taken
taken care
care of
of your
your fruit,
fruit, nuts/oils
nuts/oils and
and
some protein for the day.
some protein for the day.

Nuts
Nuts
Make
Make aa trail
trail mix
mix combining
combining
the
the most
most important
important fertility
fertility
nuts
nuts and seeds. You can also
add
add nuts
nuts to
to your
your smoothies,
smoothies, make
make
nut milks and add nuts to your
nut milks and add nuts to your
oatmeal
oatmeal and cookies.

12 The Complete Guide to Safe Nutrition and Supplements for Natural Fertility
1 . / 111 0 111 4 * k 4 * A . Eggs
Eggs
Get creative
Get creative and
and add
add farm
farm fresh
fresh
eggs
eggs to
to your
your smoothies,
smoothies, make
make
Alt custards,
custards, fritatas, fried rice,
omelets,
omelets, over easy,
easy, etc.
etc.

11.- I l t r -

Liver
Liver
Find
Find a recipe for pate that you love and enjoy it once a
week. You
You can
can also
also sneak
sneak liver
liver into pasta
pasta sauce
sauce and
and
tacos.

Lentils and
Lentils and beans
beans
Experiment
Experiment with with making
making hummus
hummus with with
various types ooff beans,
various types beans, especially
especially
lentils. You
lentils. You cancan also
also make
make a lentil
lentil
sloppy re-fried lentils
sloppy joe, re-fried lentils for tacos.
Beans can also be used in cake and
Beans
brownie recipes —
brownie recipes – and
and yyou never
o u never
know
know they
they are
are there!
there! :)
:)

13 The Complete Guide to Safe Nutrition and Supplements for Natural Fertility
The Top 10 Foods For Natural
Natural Fertility
Fertility
The foods
foods in this
this list were chosen
chosen because
because they are dense with the particular
nutrients
nutrients that bring about natural fertility.

Eggs
Eggs - Vitamin D, B12, Protein
Make sure tto
Make sure find eggs
o find eggs which are farm fresh and have deep orange/yellow
orange/yellow
yolks. They are
yolks. They are worth
worth the
the extra
extra cost
cost as
as they
they provide much more
provide much more nutrients and
nutrients and
are cleaner than the general factory farmed egg. Some of the the best places to
to find
find
quality
quality eggs
eggs are
are at
at the
the farmer’s
farmer's market,
market, neighbors
neighbors or
or the
the health
health food
food store.
store.

Nuts
Nuts and Seeds - Omega 3, Zinc, Vitamin E, Protein
Eat nuts and
Eat nuts and seeds
seeds in
in their
their raw
raw form
form asas essential
essential fatty
fatty acids
acids and
and zinc
zinc are
are
sensitive to heat
sensitive to heat and
and can
can be
be destroyed
destroyed if
if cooked.
cooked. II have
have listed
listed amounts
amounts ofof nuts
nuts
and seeds and
and seeds and their
their nutritional density so
nutritional density so you
you can
can see
see how
how packed
packed they
they are
are with
with
nutrients.
nutrients.

The
The best seeds and
best seeds and nuts
nuts for
for omega
omega 3
3 are:
are:
! Walnuts
Walnuts -- 1/4cup
1/4cup = = 2,270mg
2,270nng
! Flax
Flax seeds
seeds -- 22 Tbs
Tbs =
= 3,510mg
3,510nng
! Hemp
Hemp seeds - 3Tbs = 3,000mg
seeds - 3Tbs = 3,000mg
! Chia seeds - 1Tbs = 2,300mg
Chia seeds - 1Tbs = 2,300nng

The best seeds and nuts for zinc are:

! Pumpkin
Pumpkin -- 1/4cup
1/4cup =
= 2.7mg
2.7mg
! Sesame
Sesame -- 1/4cup =2.8mg
1/4cup =2.8mg

The best seeds and nuts for vitamin E are:

! Sunflower Seeds -- 1/4cup
Sunflower Seeds 1/4cup == 18.10mg
18.1 Onng
! Almonds
Almonds -- 1/4cup
1/4cup = = 8.97mg
8.97nng

The best seeds and nuts for iron are:

! Pumpkin seeds -- 1/4cup
Pumpkin seeds 1/4cup == 5.16mg
5.16nng
! Sesame
Sesame seeds
seeds -- 1/4cup
1/4cup =
= 5.24mg
5.24mg

14 The Complete Guide to Safe Nutrition and Supplements for Natural Fertility
 Grass-fed meats - Omega 3,
Grass-fed meats
Iron, B12, Protein
GGrass-fed
r a s s - f e d mmeeaattss ccoom
mee ffrroom
m
animals
animals which have grazed in grass
pasture
pasture and and eaten
eaten fresh
fresh grass
grass for
most of their life. This meat has
most o f their life. This meat has
less
less fat and a little
little bit
bit stronger
stronger taste
taste
than
than corn fed meats, but itit provides
provides
aa lot
lot more
more nutrients
nutrients and
and the
the essentially
essentially fatty
fatty acid,
acid, omega
omega 3, 3, because
because thethe
animals have eaten their natural diet.

Regular grocery store

Regular grocery store // factory
factory raised meats are
raised meats are raised quickly by
raised quickly by feeding
feeding them
them
genetically modified (GMO)
genetically modified (GMO) ccorn instead ooff ttheir
o r n instead natural ddiet
h e i r natural i e t ooff grass.
grass.
Consequently,
Consequently, therethere isn't
isn’t much
much nutrition
nutrition inin corn
corn fed
fed animals.
animals. AAnd worse, it
n d worse, it
contains growth hormones
contains growth hormones and and antibiotics
antibiotics which, again, are
which, again, are a
a means
means to to get
get the
the
most amount of
most amount of meat into the
meat into the grocery
grocery stores
stores inin order
order to increase profits.
to increase profits. The
The
existence
existence of of these
these hormones
hormones and and antibiotics
antibiotics in
in food
food cancan impact
impact your
your hormonal
hormonal
balance
balance andand immune
immune system.
system. G GMO foods like
M O foods like this
this have
have been
been linked
linked ttoo
infertility.
infertility.

Dark
Dark leafy
leafy Vegetables
Vegetables
-- Iron,
Iron, Folic
Folic acid,
acid, B6,
B6,
Vitamin E
Vitamin E
Dark leafy vegetables
Dark leafy vegetables are are
packed
packed wwith i t h mminerals,
inerals,
antioxidants and vitamins
antioxidants and vitamins
eesssseenn tt ii aa ll ttoo hheeaa ll tt hh yy
fertility. Examples ooff dark
fertility. Examples dark
leafy green vegetables
leafy green vegetables are are
spinach,
spinach, Swiss Swiss chard,
chard, kale,
kale,
and
and collards.

15 The Complete Guide to Safe Nutrition and Supplements for Natural Fertility
Fruit
Fruit - Vitamin C, Flavanolds,
Flavanoids, Variety of
of antioxidants
antioxidants
Fruits have the
Fruits have the highest
highest amount
amount of antioxidants per
of antioxidants per serving.
serving. Some
Some of
of best
best are
are
prunes, pomegranates, raisins,
prunes, pomegranates, raisins, blueberries
blueberries and
and strawberries.
strawberries. Remember
Remember thatthat
antioxidants are heat
antioxidants are heat sensitive so to
sensitive so to get
get their
their benefits
benefits you
you must
must eat
eat them
them fresh,
fresh,
ripe, and raw.
ripe, and raw.

Colorful veggies -- B6,

Colorful veggies B6, Vitamin
Vitamin C
C
The color of
The color a vegetable
of a vegetable will
will tell
tell you
you what
what nutrients and benefits
nutrients and benefits it
it will
will provide
provide
for
for your
your body. For instance
body. For vegetables that
instance vegetables that are
are red
red or
or green
green in
in color
color are
are high
high in
in
vitamin C. Vegetables
vitamin C. Vegetables that
that are
are orange
orange have
have high
high vitamin
vitamin A.
A. White
White vegetables
vegetables

16 The Complete Guide to Safe Nutrition and Supplements for Natural Fertility
tend to have sulfur, etc. The easiest way to get a ton of nutrients
nutrients is to eat a wide
variety of vegetables. Make
Make sure
sure you are
are eating a variety
variety of colors daily. The
easiest way to do this is to eat either a salad,
salad, stir-fry or fresh vegetable juice
daily.

Fish and Shell

Fish and Shell Fish
Fish - Vitamin D,
Omega
Omega 33,, ZZinc, Selenium, B12,
i n c , Selenium, B12,
CoQ10
CoQ10
Fish and shell
Fish and shell fish
fish (muscles,
(muscles, clams, etc) etc)
are some o f the most nutrient
are some of the most nutrient dense dense
foods
foods wwe e ccan
a n eeat. Fish provides
a t . Fish provides aan n
abundance
abundance ooff essential
essential f fatty acids,
a t t y acids,
vitamin DD,, zinc,
zinc, bb12, selenium aand
1 2 , selenium nd
CoQ10. The catch
C0Q10. The catch is is that most of o f these
nutrients are heat sensitive
nutrients are heat sensitive so remember this
so remember this while
while youyou areare preparing
preparing thesethese
foods.
foods. I If
f you are concerned
you are concerned about
about the
the water
water source
source of of your
your fish,
fish, and
and there
there is
is
every reason to
every reason to be
be concerned,
concerned, you
you can
can get
get your fish nutrients
your fish nutrients fromfrom a a purified
purified
cod liver oil
cod liver supplement. Try
oil supplement. Try to avoid farmed
to avoid farmed fish
fish as
as they
they will
will not
not have
have thethe high
high
amounts
amounts of of omega
omega 33 and have been
and have been fed
fed antibiotics.
antibiotics.

Liver
Liver - Vitamin D, Zinc, Selenium,
Iron, Folic acid, B12, CoQ10
C0Q10
Yes,
Yes, II know.
know. II can can hhear
e a r yyou saying,
o u saying,
“Liver!?”
"Liver!?" Yu Yup. My memories
p . My memories of of liver
liver are
are
of my great
of my great grandmother
grandmother sauteing sauteing liverliver
on the stove
on the stove everyevery timetime II arrived.
arrived. She She
was constantly trying
was constantly trying tto fatten m
o fatten mee uupp
with liver and buttermilk.
with liver and buttermilk. I f I only had If I only had
listened!
listened! Liver Liver isis one
one of of the
the most
most prized
prized
and
and nnutrient dense f foods
u t r i e n t dense available.
o o d s available.
Across
Across the the board,
board, liverliver is
is very
very highhigh iinn
vitamin D, D, zinc,
zinc, iron, folic acid and B12.
For
For instance just 4oz
instance just 4oz has
has over
over 200%
200% of of your
your daily
daily Folic
Folic acid
acid needs.
needs. OneOne way way that
that
you can make
you can make liver
liver tasty
tasty is
is to
to make
make pate'
pate’ with chicken liver
with chicken liver and then spread
and then spread it it
on whole grain
on whole grain crackers
crackers aa couple
couple times
times aa week.
week. Make Make sure sure toto use
use liver
liver from
from
grass-fed
grass-fed // free-range animals only.
free-range animals only.

17 The Complete Guide to Safe Nutrition and Supplements for Natural Fertility
Lentils
Lentils and other beans --Iron,
Iron, Folic acid
Before
Before II bbegane g a n sstudying
tudying nutrition
nutrition II hhad a d nno idea j just
o idea u s t hhow
ow
radically nutritious lentils
radically nutritious lentils and beans are. Lentils
and beans are. Lentils are the a r e t he
second highest
highest source
source ooff iron ooff AALL
iron L L f foods
o o d s aand
n d tthehe
second highest source of folic acid ((just
folic acid behind calf's
j u s t behind calf's
liver).
liver). JJust
u s t 11 ccup u p ooff cooked lentils
i l l cooked lentils provides
provides 90% 90% o off
your ddaily
a i l y f folic
o l i c aacid
cid needs.
needs. AndAnd iiff you getget sick
sick o off
lentils,
lentils, ggarbanzo
a r b a n z o aand
nd pinto
pinto beans follow close behind.
The great thing
The great thing isis you
you can
can uuse
s e t thheem
m ttoo m maakkee ssoouuppss,,
hummus,
hunmmus, as a side dish, in a stir-fry
stir-fry and
and even
even inin brownies.
brownies.

Raw
Raw or cultured dairy - Vitamin D, B12, Zinc
Raw
Raw dairy dairy is is basically
basically milk milk products
products which
which have
have not
not been
been pasteurized
pasteurized soso they
they
still have their
still have their important
important enzymes
enzymes and and delicate
delicate nutrients
nutrients intact. Also raw
intact. Also raw dairy
dairy
comes
comes from from cows
cows that that areare grass/pasture
grass/pasture fed fed and
and do
do not
not receive
receive hormones
hormones or or
antibiotics.
antibiotics. II don’t don't have
have enough space here
enough space here to
to go
go into
into all
all the
the benefits
benefits of
of raw
raw milk
milk
and
and how how it it is
is perfectly
perfectly safe safe toto drink,
drink, just
just know
know that
that it is aa very
it is very different
different food
food
from
from the the milk
milk that
that is is available
available from
from grocery
grocery
stores,
stores, even even organic
organic milk. milk. II realize
realize tthat
hat
many
many states states ddo o nnot sell rraw
o t sell milk aatt the
a w milk the
store.
store. If If you live in
you live in one
one of of those states, you
those states, you
can
can get get raw
raw milk
milk straight
straight fromfrom thethe farmer
farmer
oorr yyoouu ccaann ccuul lttuurree yyoouurr oorrggaanniicc,,
pasteurized milk you you buy
buy from the store
store to
pasteurized milk
help
help improveimprove i its
digestibility.
digestibility. Milk
t s nutritional
Milk can can be
from the
nutritional profile
profile aand
be aa beneficial
beneficial food
to t
nd
food
1
for
for some some on on thethe fertility
fertility diet
diet -- like
like those
those
who
who need need an an easy
easy source
source ooff protein,
protein, areare
underweight
underweight a n d c a n t o l e r a t e m i l k ((II
and can tolerate milk
cannot
cannot toleratetolerate pasteurized
pasteurized milk milk BUT
BUT cancan
dd rr ii nnkk rraaw
whatsoever).
whatsoever). There
w m mi illkk wwi itthh nnoo pprroobblleem
There aare r e ssome instances
o m e instances
m
all
where milk
where
where there
with
milk should
there is
should bbe
is stagnation
endometriosis or
stagnation in
avoided; instances
e avoided;
in the
instances
the body
body like It
like
with endometriosis or ifif you have an
you have an allergy
allergy
to it.

18 The Complete Guide to Safe Nutrition and Supplements for Natural Fertility
What about grains?
Grains is an area
area o
off the Natural Fertility
Fertility Diet that we suggest you experiment
with what works for you. There have been links to infertility in those who have
with what
gluten intolerance (celiac - you can get tested for this) as well as a possible link
to immunological infertility and grains. In some, grains will be a non-issue, but
ifif you have
have made many changes yet have not seen results, then take a look at
the grains
grains you
you eat.
eat. Grains
Grains and
and pseudo-grains
pseudo-grains that are gluten-free (amaranth,
rice, quinoa, buckwheat,
rice, quinoa, buckwheat, millet,
millet, etc.)
etc.) are a great
great option and tend to be more
nutrient
nutrient dense
dense than the general
than the general grains
grains we
we are
are used
used to
to eating.
eating.

Foods to
Foods to Avoid
Avoid
Sugar,
Sugar, sodasoda & & pasteurized
pasteurized juices
juices --
Pasteurized
Pasteurij u i juices such as
c e s such as bottled
bottled apple
apple juice,
juice, orange
orange juice,
juice, and
and
other bottled fruit
other bottled fruit juices
juices contain
contain concentrated
concentrated sugar,
sugar, which
which can
can
throw off your
throw off your blood
blood sugar
sugar levels
levels and
and negatively
negatively effect
effect your
your immune
immune
system and hormonal balance. Also avoid any processed/refined and artificial
I r system and hormonal balaoce. Also avoid any processed/refined and artificial
sugars. Some great
sugars. Some great alternatives
alternatives are
are stevia,
stevia, honey,
honey, and
and maple
maple syrup.
syrup.

Caffeine
Caffeine -- Studies
Studies have
have shown
shown that
that caffeine
caffeine can
can affect
affect your
your hormonal
hormonal balance,
balance,
increase your chances
increase your chances of
of a miscarriage and
a miscarriage and prevent
prevent you
you from
from ovulating.
ovulating. You
You can
can watch
watch
this video to learn more...

Soy
Soy Foods
Foods -- Soy
Soy foods
foods have
have been
been shown
s l v r i to
to contain
contain estrogen
estrogen mimicking
mimicking properties.
properties. ItIt
is best to
is best avoid processed
to avoid processed soy
soy foods such as
foods such as soy
soy milk,
milk, soy
soy burgers,
burgers, soy
soy protein
protein powder,
powder, soysoy
chips, soy meats,
chips, soy meats, and
and soy
soy cheeses
cheeses to
to avoid
avoid a.a negative
negative impact
impact on your hormonal
on your balance.
hormonal balance.
Both
Both men
men andand women
women are
are affected
affected by
by soy. Click here
soy. Clic t oto learn
learn more
more about
about soy
soy and
and fertility.
fertility.

GMO Foods -- Genetically

GMO Foods Genetically Modified
Modified foods
foods are
b e cbecoming
oming a a real
real problem
problem when
when itit
comes
comes to
to fertility,
fertility, causing
causing an
an influx
influx in
in worldwide
worldwide infertility
infertility rates.
rates. Since
Since the
the 1970’s,
1970's, sperm
sperm
counts among the
counts among the world's
world’s male
male population
population have
have declined as much
d c j e d as much asas 40%.
40%. GMOGMO
foods
foods may
may be
be one
one of
of the
the reasons.
reasons. Click
Click here
here to
to learn
learnTmorea b about
o u t GMO
GMO andand fertility.
fertility.

Fat-Free
Fat-Free Foods - Foods which are altered to be reduced in fat or or fat-
fat-
free
free are
are highly
highly processed
processed and
and high
high in
in sugar.
sugar. When
When choosing
cRoosing foods,
foods, always
always
chose the foods
chose the foods as
as nature
nature made
made them.
them. Full
Full fat
fat dairy
dairy is
is one
one example
example
that was shown
that was in aa study
shown in study by
by Harvard
Harvard to
to increase
increase fertility
fertility over
over
the fat-reduced options.
the fat-reduced options. Again,
Again, fat
fat is
is what
what our
our bodies
need
need toto produce
produce hormones.
hormones.

19 The Complete Guide to Safe Nutrition and Supplements for Natural Fertility
 Foods
Foods to Avoid That Are Almost Always Made With Partially
Hydrogenated
Hydrogenated Oils

! Cake mixes,
mixes, biscuit,
biscuit, pancake
pancake and
and cornbread
cornbread mixes,
mixes,
frostings
frostings
! Cakes, cookies, muffins, pies, donuts
!
!
Crackers
Crackers
Peanut
Peanut butter
butter (except
(except fresh-ground)
fresh-ground)
I
! Frozen
Frozen entrees and meals
! Frozen bakery products,
Frozen bakery products, toaster
toaster pastries,
pastries, waffles,
waffles,

!
pancakes
pancakes
Most prepared frozen
frozen meats
meats and
and fish
fish (such
(such as
as fish
fish
I
Most prepared
sticks)
! French fries
French
! Whipped
Whipped toppings
toppings
! Margarines,
Margarines, shortening
shortening
! Instant
Instant mashed
mashed potatoes
potatoes
! Taco shells
! Cocoa mix
! Microwave
Microwave popcorn
popcorn

Many
Many Brands
Brands of
of these Foods are
these Foods are Made
Made with
with Partially
Partially
Hydrogenated
Hydrogenated Oils
Oils
(Check
(Check the
the list
list of
of ingredients!)
ingredients!)

Breakfast cereals C oCorn

Breakfast cereals chips, potato
r n chips, potato chips
chips F r oFrozen pizza,
z e n pizza,
frozen burritos, most frozen snack foods L oLow-fat
w - f a t ice creams
Noodle soup cups
Noodle soup cups B rBread
e a d P aPasta
s t a mixes
mixes S aSauce
u c e mixes
mixes

20 The Complete Guide to Safe Nutrition and Supplements for Natural Fertility
 Macron utrient Facts
Macronutrient Facts You
You Should Know
Should Know
In addition
addition to
to the micro-nutrients, macro-nutrients are important as well.
This means getting enough protein, fiber, fat, and carbohydrates.

Proteins
Proteins –- Amino acids are the building blocks of cells in your body and in
the "body"
“body” of the fetus. During
During pre-conception you will want to ensure you
are regularly
regularly getting
getting enough
enough protein
protein (amino
(amino acids)
acids) ssoo tthat when you
h a t when you
conceive you are on track to give the fetus what it needs to grow. BBe e sure
to get
get your protein from aa wide
wide variety of sources from both animal and
vegetable sources of protein
protein daily.

Best sources of animal protein:

▪ F r eFree-range
! e - r a n g e organic chicken
▪ G r Grass
! a s s fedfed beef
beef
▪ W iWild
! l d Alaskan salmon
Alaskan salmon
▪ Org
! Organic
a n i c turkey

Best sources of
Best sources of vegetable
vegetable protein:
protein:
!
• L e Lentils (1 cup has 18gm)
n t i l s CI
!
• M oMosts t beans (1 CI cup has 13-15gm)
!
• Q uQuinoa
i n o a CI(1 cup has 9gm)
▪
! N uNuts
t s CI(1 cup has 6-9gm)
▪
! G r Green vegetables CI
e e n vegetables (1 cup
cup has
has 44 gm)
gm)

Fiber - Fiber
Fiber Fiber helps
helps assist
assist the
the body
body in
in getting
getting rid
rid of
of excess
excess estrogen
estrogen and
and
xenohormones
xenohornnones in the system
in the system and
and keeps
keeps your
your digestive
digestive tract
tract functioning
functioning
properly.
properly.

Best
Best sources of fiber:
▪ O a Oatmeal
! tmeal
▪ A p Apples
! ples
▪ W hWhole
! o l e grains
grains and
and psudo-grains
psudo-grains
▪ N uNuts
! t s 8,
& seeds
▪ B eBeans
! ans
▪ A v oAvocados
! cados

Fats
Fats –- You
You may
may need
need to to set
set aside
aside what
what you think about
you think about foods
foods that
that contain
contain
fat.
fat. Ignoring the importance of consuming a wide variety of fats will have
Ignoring the importance of consuming a wide variety of fats will have aa
negative effect on
negative effect the development
on the development of of the
the fetus.
fetus. Not
Not only
only are
are essential
essential fatty
fatty
acids important but
acids important but saturated
saturated fatsfats and
and cholesterol
cholesterol are
are important
important as as well.
well.
Cholesterol
Cholesterol isis aa pre-curser
pre-curser to all hormones
to all hormones produced
produced in in the
the body
body including
including
progesterone.
progesterone. WWhere fat is
h e r e fat is concerned,
concerned, you you just
just need
need to to make
make sure
sure it is
it is
from the right
from the right foods
foods like
like coconut
coconut oil, grass-fed meats,
oil, grass-fed meats, fish,
fish, nuts
nuts and
and seeds.
seeds.
Avoid
Avoid hydrogenated
hydrogenated oilsoils and
and vegetable
vegetable oils
oils cooked
cooked atat high
high heat.
heat.

21 The Complete Guide to Safe Nutrition and Supplements for Natural Fertility
Important Nutrients for Fertility
Fertility
While all
all nutrients
nutrients are
are important
important for health, there
there are some that have been
specifically shown to have
have aa direct
direct impact on fertility. Below is a list of these
nutrients.
nutrients. You will be receiving all of these nutrients if you are using Baby and
Me Prenatal, Omega
Me Prenatal, Omega 3 and Antioxidant
Antioxidant Complex (men take zinc or men’s muli
men's nnuli
with
with Omega 3 and Antioxidant Complex)

Vitamin
Vitamin D:D: Vitamin
Vitamin D
D is
is needed
needed to to help
help the
the body
body create
create sex
sex hormones
hormones which
which in
in
turn affects ovulation
turn affects and hormonal
ovulation and hormonal balance.
balance. Yale
Yale University
University School
School of
of Medicine
Medicine
conducted
conducted aa study
study of
of 67 infertile women,
67 infertile women, where
where it
it was
was discovered
discovered that
that a
a mere
mere
7% had normal Vitamin D levels.
7% had normal Vitamin D levels.

Food sources: Eggs,

Food sources: Eggs, ffatty fish, ddairy,
a t t y fish, a i l y, aand cod liver
n d cod liver oil.
oil. Yo
You can also
u can also get
get
vitamin D ffrom
vitamin D sitting out
r o m sitting out iin the sun
n the sun ffor 15 tto
o r 15 20 minutes
o 20 minutes per
per day.
day. B
But
ut
absorption
absorption is
is impacted
impacted by by the
the darkness
darkness of your skin.
ofyour skin.

Vitamin
Vitamin E:E: Has
Has been
been shown
shown in in studies
studies to
to improve
improve sperm
sperm health
health and
and motility
motility in in
men. Studies have
men. Studies have shown
shown a a diet
diet deficient
deficient in
in Vitamin E to
Vitamin E to be
be aa cause
cause ofof infertility
infertility
in rats. The
in rats. The meaning
meaning ofof the name for
the name for vitamin
vitamin EE 'Tocopherol'
‘Tocopherol’ literally
literally means
means to to
bear young. Vitamin
bear young. Vitamin E E is
is also
also an
an important
important antioxidant
antioxidant to help protect
to help protect sperm
sperm
and egg DNA
and egg DNA integrity.
integrity.

Food sources: Sunflower

Food sources: Sunflower seeds,
seeds, almonds,
almonds, olives,
olives, spinach,
spinach, papaya,
papaya, dark
dark leafy
leafy
greens.
greens.

CoQ10: Necessary for

C0C)10: Necessary for every
every cell
cell in
in the
the body
body having
having energy
energy to to function, CoQ100
function, CoQl
has also been
has also shown in
been shown in studies
studies to
to increase
increase sperm
sperm motility
motility in
in semen.
semen. It
It is
is also
also an
an
important
important antioxidant
antioxidant that
that helps to protect
helps to protect cells
cells from
from free
free radical damage. This
radical damage. This
may
may impact
impact egg
egg health as well.
health as well.

Food sources: Found

Food sources: Found iin seafood and
n seafood and organ
organ meats.
meats. Amounts
Amounts iin the body
n the body
decline
decline with
with age.
age.

Vitamin
Vitamin C: C: Vitamin
Vitamin CC improves
improves hormone
hormone levels
levels and
and increases
increases fertility
fertility in
in women
women
with luteal phase defect, according to a study published in “Fertility
with luteal phase defect, according t o a study published i n "Fertility and and
Sterility”. As for
Sterility". As for men,
men, vitamin
vitamin C
C has
has been
been shown
shown toto improve
improve sperm
sperm quality
quality and
and
protect sperm from DNA damage; helping to reduce the change
protect sperm from DNA damage; helping to reduce the change of miscarriageof miscarriage
and chromosomal problems.
and chromosomal problems. Vitamin
Vitamin CC also
also appears
appears tto keep sperm
o keep sperm ffrom
rom
clumping
clumping together,
together, making
making them more motile.
them more motile.

22 The Complete Guide to Safe Nutrition and Supplements for Natural Fertility
Food sources: Abundant in plants and fruits including red
red peppers, broccoli,
cranberries, cabbage, potatoes, tomatoes, and citrus
citrus fruit.
fruit.

Lipoic
Lipoic Acid: Lipoic acid is a very important antioxidant because itit not
not only
only helps
helps
to protect
protect the
the female
female reproductive
reproductive organs
organs and
and has
has been
been shown
shown tto o improve
sperm quality
quality and
and motility
motility but it also helps the body to continually re-use the
antioxidants
antioxidants in the body.
in the body.

Food sources: In
Food sources: In small
small amounts
amounts found
found in
in potatoes,
potatoes, spinach
spinach and
and red
red meat.
meat.

B6: Vitamin B6
B6: Vitamin B6 may
may bebe used
used as
as aa hormone
hormone regulator.
regulator. It also helps
It also helps to regulate
to regulate
blood sugars, alleviates
blood sugars, alleviates PMS,
PMS, and
and may
may be
be useful
useful iin relieving symptoms
n relieving symptoms o off
morning
morning sickness. B6 has
sickness. B6 has also
also been
been shown
shown to
to help
help with
with Luteal
Luteal Phase
Phase Defect.
Defect.

Food sources: Tuna,

Food sources: Tuna, banana,
banana, turkey,
turkey, liver, salmon, cod,
liver, salmon, cod, spinach,
spinach, bell
bell peppers,
peppers,
and
and turnip greens, collard
turnip greens, collard greens, garlic, cauliflower,
greens, garlic, cauliflower, mustard
mustard greens,
greens, celery,
celery,
cabbage, asparagus, broccoli,
cabbage, asparagus, broccoli, kale,
kale, Brussels
Brussels sprouts,
sprouts, chard.
chard.

B12: Vitamin B12

B12: Vitamin B12 has
has been
been shown
shown to to improve
improve sperm
sperm quality
quality and
and production.
production. It
It
also may help
also may help to
to boost
boost the
the endometrium
endometrium lining
lining in egg fertilization,
in egg decreasing
fertilization, decreasing
the chances of
the chances of miscarriage.
miscarriage. Some
Some studies
studies have
have found
found that
that aa deficiency
deficiency of
of B12
B12
may increase the
may increase the chances
chances ooff irregular
irregular ovulation,
ovulation, and
and iin severe cases
n severe cases stop
stop
ovulation altogether.
ovulation altogether.

Food sources: Clams,

Food sources: Clams, oysters,
oysters, muscles,
muscles, liver,
liver, caviar
caviar (fish
(fish eggs),
eggs), fish,
fish, crab,
crab,
lobster, beef, lamb,
lobster, beef lamb, cheese,
cheese, eggs.
eggs.

Folic Acid: Perhaps

Folic Acid: Perhaps oneone ofof the best known
the best vitamins necessary
known vitamins necessary for
for pregnancy
pregnancy isis
folic acid. This
folic acid. This vitamin
vitamin helps
helps prevent
prevent neural
neural tube
tube defects
defects as
as well
well as
as congenital
congenital
heart defects, cleft
heart defects, cleft lips,
lips, limb
limb defects,
defects, and
and urinary
urinary tract
tract anomalies
anomalies inin developing
developing
fetuses. Deficiency in
fetuses. Deficiency in folic
folic acid
acid may
may increase
increase thethe risk
risk of going into
o f going into preterm
preterm
delivery, infant low
delivery, infant low birth
birth weight
weight and
and fetal
fetal growth
growth retardation.
retardation. Deficiency
Deficiency may
may
also increase t the
also increase homocysteine level
h e homocysteine level i in
n t the blood, which
h e blood, which ccan lead
an le a d tto
o
spontaneous abortion aand
spontaneous abortion pregnancy complications,
n d pregnancy complications, ssuchu c h aas placental
s placental
abruption and pre-eclampsia.
abruption and pre-eclampsia.

Food sources: liver,

Food sources: lentils, pinto
liver, lentils, pinto beans,
beans, garbanzo
garbanzo beans, asparagus, spinach,
beans, asparagus, spinach,
black beans, navy beans, kidney beans, collard greens
black beans, navy beans, kidney beans, collard greens

23 The Complete Guide to Safe Nutrition and Supplements for Natural Fertility
Iron: Studies
Studies have
have shown
shown that
that women who do not get sufficient amounts of of
iron may suffer anovulation (lack
iron may (lack of ovulation) and possibly
possibly poor egg health,
which can inhibit pregnancy at a rate 60% higher than those with sufficient iron
iron
stores in their blood.
stores in their blood.

Food sources:
sources: Lentils,
Lentils, spinach,
spinach, tofu,
tofu, sesame
sesame seeds,
seeds, kidney
kidney beans, pumpkin
seeds (raw),
(raw), venison, garbanzo beans, navy beans, molasses, beef
beef

Selenium: An An antioxidant
antioxidant that helps to protect the eggs and sperm from free
radicals. Free radicals
radicals. Free radicals can
can cause
cause chromosomal
chromosomal damage
damage which is known
which is known to
to be
be a
a
cause ooff miscarriages
miscarriages and
and birth
birth defects.
defects. Selenium
Selenium is
is also
also necessary
necessary for the
creation
creation of
of sperm. In studies
sperm. In studies men with low
men with low sperm counts have
sperm counts have also
also been
been found
found
to have low levels of selenium.

Food sources: Liver,

Food sources: Liver, snapper,
snapper, cod,
cod, halibut,
halibut, tuna,
tuna, salmon,
salmon, sardines,
sardines, shrimp,
shrimp,
crimini
crimini mushrooms, turkey.
mushrooms, turkey.

Zinc: In women,
Zinc: In women, zinc zinc works
works with
with more
more than
than 300
300 different
different enzymes
enzymes in in the
the body
body
to keep things
to keep things working
working well.
well. Without
Without it,
it, your
your cells can not
cells can not divide
divide properly;
properly; your
your
estrogen
estrogen andand progesterone
progesterone levelslevels can
can get
get out
out of
of balance
balance and
and your
your reproductive
reproductive
system
system maymay notnot be
be fully
fully functioning.
functioning. Low
Low levels
levels of
of zinc
zinc have
have been
been directly
directly linked
linked
to miscarriage in
to miscarriage in the
the early
early stages
stages of
of aa pregnancy, according to
pregnancy, according The Centers
to The Centers forfor
Disease Control’s Assisted
Disease Control's Assisted Reproductive
Reproductive Technology
Technology Report.
Report. I In men zinc
n men zinc isis
considered
considered one one ofof the most important
the most trace minerals
important trace minerals toto date
date for
for male
male fertility;
fertility;
increasing zinc levels in infertile men has been shown to boost
increasing zinc levels in infertile men has been shown to boost sperm levels; sperm levels;
improve
improve the the form,
form, function
function andand quality
quality ooff male
male sperm
sperm and
and decrease
decrease malemale
infertility.
infertility.

Food sources: Calf

Food sources: Calf liver, oysters, beef
liver, oysters, beef, lamb,
lamb, venison,
venison, sesame
sesame seeds,
seeds, pumpkin
pumpkin
seeds, yogurt, turkey,
seeds, yogurt, turkey, green
green peas,
peas, shrimp. Zinc can
shrimp. Zinc can be
be damaged
damaged by by cooking
cooking so
so
it
it is
is important
important to eat some
to eat some foods
foods high
high in
in zinc
zinc in
in their
their raw
raw forms.
forms.

24 The Complete Guide to Safe Nutrition and Supplements for Natural Fertility
Phew!
Phew!
All right, so now you have a PhD. in nutrition, supplements and herbs!

It’s
It's not my intention to overwhelm you with all this information, but naturally
naturally
there are many who want the nitty-gritty on what to eat and why.
Nonetheless,
Nonetheless, becoming naturally fertile is very straight
straight forward.
forward.

Three Steps to Natural Fertility

1.
1. Cleanse. To learn more about Fertility Cleansing, click here.

2. Eat the
2. Eat Natural Fertility
the Natural Fertility Diet. (See the
Diet. (See the checklist
checkliston
onpage
page7).
7).

Get
Get started
started by
by downloading
downloading our
our FREE
FREERecipe
Recipe Book:
Book:
The Ultimate Breakfasts, Smoothies, Lunches and Dinners
to
to Become
Become Naturally
Naturally Fertile!
Fertile!
Click
Click here to get it now if you didn't receive
here to get it now if you didn’t receive itit already.
already.

3. Start taking
3. Start an organic,
taking an organic, whole-food
whole-food multi-vitamin, EFA, and
multi-vitamin, EFA, and
anti-oxidant.

Best
Best wishes,
Hethir Rodriguez
Hethir Rodriguez

e/t :•c.1 t t t

P.S.
P.S. If
If you have any
you have any questions,
questions, please
please click
click here.
here.

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If a friend gave
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and you
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our resources, click here.

For
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visit our
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info site
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here.

25 The Complete Guide to Safe Nutrition and Supplements for Natural Fertility