Coach Kela has been in the health and wellness industry for over 20 years with a diverse background in fitness training, wellness educator, author, speaker, and entrepreneur at heart. Kela’s coaching techniques are tailored toward women struggling with hormone imbalance and infertility as well as women struggling to lose weight. She is able to work with women before conception, during pregnancy and postpartum as weight loss becomes the goal. She shares a few recipes that can help your body increase progesterone!
The MOST important hormone affecting fertility and how can you make more of it?
Hey ladies did you know that you have one hormone that is more important than all the others? One hormone that can make or break your chances of becoming pregnant and staying that way. One hormone that controls so much of your hormone puzzle that I would claim it to be one of the MOST important hormones that our body makes for fertility.....
What is that hormone you ask? Drum roll please….Progesterone!
Progesterone is really important when trying to conceive because it helps the body to prepare the uterus for the potential of pregnancy after ovulation. It triggers the lining to thicken and to accept a fertilized egg. It also prohibits the muscle contractions in the uterus that would cause the body to reject an egg.
Progesterone works together with estrogen to boost fertility and to aid in having a viable pregnancy. While estrogen is the building hormone, progesterone is the maintaining hormone (think “pro-gestation” hormone). It helps to maintain the uterine lining to keep your pregnancy going solid.
It also keeps you calm through neurogenic effects, develops your mammary glands for lactation, reduces cervical mucus production, keeps the endometrium lining ready for the fertilized egg, and so much more. Those are just a few of the things this super hormone does! As you can see, it is very important to have balanced levels of both progesterone and estrogen.
So how do you know if your levels are low?
What symptoms will you experience? Many of my clients claim they have headaches or migraines, mood changes, and anxiety or depression, irregularity in menstrual cycle, just to name a few. There could be a whole host of other problems with low progesterone to blame.
Want to know for sure?
You can always get an at-home test to test your levels in the comfort of your own home! Many women want to go straight to their doctors; however, many doctors, unless you specifically ask, won’t test for this hormone. If they do (and you fall in the “normal” range) will most likely tell you your levels are normal even if they are on the low side.
I am not knocking doctors. When I was personally struggling with infertility, unfortunately my doctor wouldn’t listen to my concerns. I was diagnosed with “unexplained infertility” which, if my doctor would have dug a little deeper, she might have learned the cause and saved me years of heartache. I am urging you, take your health into your own hands and don’t guess. Test.
The easiest way to increase your progesterone levels is through whole food nutrition and lifestyle.
These easy 5 recipes are some of my favorites from my cookbook- The complete Hormone Puzzle Cookbook. You can get a copy here- Order The Complete Hormone Puzzle Cookbook here and don’t worry these recipes will keep your taste buds happy and your family satisfied, all while supporting progesterone production as well. And don’t worry- for those of you not trying to get pregnant these recipes are just delicious and nutritious versions of some of your favorites.
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Superfoods breakfast cookie
What is better than dessert for breakfast and I can’t think of a better way to start my day than having a cookie for breakfast especially one that is going to boost my fertility naturally.
Ingredients:
- 1 cup gluten-free rolled oats
- 1⁄2 cup oat flour
- 1⁄2 cup dried cranberries
- 1⁄2 cup unsalted pumpkin seeds (pepitas)
- 1⁄4 cup ground flaxseed
- 1 TBSP chia seeds
- 1 tsp cinnamon
- 1⁄2 tsp baking powder
- 1⁄4 tsp salt
- 1 large organic mashed banana
- 3 TBSP melted coconut oil
- 3 TBSP honey
- 2 TBSP almond milk
1. Preheat oven to 325F. Combine dry ingredients in a large mixing bowl—oats, oat flour, dried cranberries, pumpkin seeds, ground flaxseed, chia seeds, cinnamon, baking powder, and salt.
2. Stir in mashed banana, coconut oil, and almond milk until well blended. Let mixture rest for 4–5 minutes, giving time for chia and flax to bind everything together. Should look like the dough. If your dough has gotten too thick, stir in an additional 1–2 TBSP milk before scooping out onto your baking sheet.
3. Measure dough out by the scant 1⁄4 cupful and place on a baking sheet lined with parchment paper (or lightly greased). These cookies don't spread much while baking, so I like to gently press the dough with the palm of my hand to flatten a bit.
4. Bake for 15–18 minutes, or until cookies are lightly golden around the edges.
The ingredients in these cookies that boost progesterone are oats, pumpkin seeds, flax seeds, and chia seeds. Add 1-2 tablespoons of sunflower seeds for an even bigger dose of seeds.
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Superfoods Greens Salad
With foods like broccoli, kale, parsley, cucumber, sunflower seeds, and ginger this is a powerhouse that will have your progesterone rocking in no time.
Ingredients:
- 2 cups organic broccoli
- 1 cup organic kale
- 1 yellow organic pear
- 1 cup organic red cabbage
- 1 cup organic carrots
- 1-1/2 cups fresh parsley
- 1 organic cucumber
- 1⁄2 cup almonds
- 1⁄2 cup sunflower seeds (unsalted)
- 1⁄3 cup organic craisins For The Vinaigrette
- 3 TBSP olive oil
- 1⁄2 cup lemon juice
- 1 TBSP fresh ginger, peeled and grated
- 1 TBSP coconut oil
- 1⁄2 tsp sea salt
1. Either chop the ingredients using a good sharp knife or toss them individually in a food processor and quickly process until they're finely chopped.
2. Place the ingredients for the vinaigrette in a jar with a lid. Place the lid on the jar and shake the ingredients. Or place all of the ingredients in a small bowl and whisk to incorporate well.
3. Add all of the salad ingredients to a large bowl and toss with the vinaigrette.
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Fertility Boosting Smoothie
Time for a snack, this smoothie is the perfect treat. With progesterone promoting Vitamin C which is critical to help increase progesterone production and is also an important antioxidant necessary in bodily processes, such as protein metabolism and the synthesis of neurotransmitters.
Ingredients:
- 1 cup frozen cherries
- 1⁄2 cup frozen raspberries
- 1⁄2 cup frozen spinach
- 1⁄2 cup frozen blueberries
- 1 TBSP no sugar added almond butter
- 1 scoop unsweetened pea or rice protein powder (NutriBiotic rice protein is my favorite)
- 1 cup unsweetened almond milk
- Few ice cubes
Directions:
1. Blend all ingredients in a ninja/blender until smooth. Serve in a pretty glass with a straw.
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As you can see there are so many easy ways to increase your progesterone with items that you probably already have in your kitchen.
If this is where you are getting confused and want to talk further, reach out to me at info@kelahealthcoach.com and schedule a time to chat. Let’s find out exactly what is going on and fix it so you can get pregnant naturally and have the family you have always wanted.
Love and health,
Coach Kela
PS, reach out to me or team Proov info@mfbfertility.com to get my complete holiday recipe book for free! PDF version available so you can download immediately!
