Learning how to lead a Nutritious Life with Keri Glassman

I realized after some initial setbacks with my fertility that nutrition held the keys to the kingdom that I was looking for.  I became convinced that what I put in my body would ultimately help me achieve conception.  I got to reading books on foods for fertility and met with a couple of nutritionists, but ultimately knew that I just wanted to be more educated on the subject.  (Maybe the Type A in me?)  Cue Keri Glassman and The Nutrition School (TNS).  The courses not only solidified my understanding of nutrition, but also gave me a “wholistic” view on health, wellness, and nutrition.  Thanks to Keri and TNS, I am now Nutritious Life Certified and accredited by the American Association of Drugless Practitioners.

You may have heard about Keri… she is a nationally recognized celebrity nutritionist, registered dietician, healthy cooking expert, published author, and the founder of Nutritious Life and The Nutrition School.  Or you may have seen Keri on TV; she has been tapped as an expert to speak on The Today Show, Good Morning America, The View, The Talk, The Chew, Dr. Oz, and much more. 

I was recently fortunate enough to snag some time with Keri to discuss how her life was destined to be a nutritious one.  Read on to find out how you too can glean some important tips on leading your most nutritious life!

How do you spend most of your time?

Good question.  Every day varies but there are a few things that I do to keep my schedule consistent despite travel and projects.  I always take a look at my week and assess what I am doing with my kids, when I am having my family time, and what are the fun and exciting things that we are doing together based on their schedule.  I also always try to be home for breakfast unless I have early morning TV (interviews), as well as dinners to spend time with them.  Breakfast and dinner together is a huge part of our day. 

When you are your own boss and someone is not telling you where to be all day, it can lead to lack of structure and productivity.  I am an early riser and am my best in the morning so try to tackle one big project on my list between 5:30am and 7am.  That gives me a little bit of time for myself, plus a bit of time to organize and map out the day.  I pause, have breakfast with the kids, and when they go to school, I get my workout in.  Then I try to block out time to get in computer time (writing my own content, doing research) until around 1pm to harness my most productive hours.  I take the time after that to power through media interviews, calls, and meetings.  I find that I am better in those situations because I have crossed off things from my list earlier in the day, am clear-headed and focused.

What inspired you to launch Nutritious Life and TNS?  

Since I was a little girl, I was interested in nutrition without even realizing it.  I played sports and had a natural interest in how the body works and fuels itself.  In seventh grade science class, I told my friend that I was craving almonds so my body must need Vitamin E.  I probably had no had idea what Vitamin E actually did but I had read it somewhere, and was interested enough to remember that fact. 

Fast forward to college, I continued to play sports and eat well.  A lot of my friends did not.  They drank Diet Coke, didn't eat healthfully, yet I was the one who gained the “Freshmen Fifteen”.  As a result, I became interested in how to fuel the body for performance but also how to be lean and fit.  After I graduated, I worked with Sports Illustrated and because it was owned by Time Inc., I could get my hands on all the magazines.  I remember sitting at my desk and going over every last word in Health Magazine.  In fact, I was so interested that I went back to school part-time and took nutrition courses at NYU.

To some extent the rest is history, but when I graduated I started working for an online health and wellness company and was counseling people; first at Equinox, and then privately.  At the same time, I was getting my business experience at a small start-up.  The start-up pulled me away from hard-core nutrition because it took so much of my time so I decided to take the business skills that I had gained and couple it with my passion for nutrition. Then I went for it.

I quit my job (at the start-up) and opened up my own practice called Body Fuel about fifteen years ago, which has since evolved into Nutritious Life.  My practice from day one encompassed the mantra of a nutritious life, and it being more than just food.  In fact, my first logo was an icon for stress (a brain) with an arrow going to a drop of water (hydration) to an arrow going to a bed (sleep)!

I created TNS to scale my practice throughout the country.  It started with a binder to keep myself accountable and to eventually train others.  Then I hired my first dietician, trained her, and then the binder evolved into the program that it is today.

How old were you when you started playing with food?

I talk about this with my mother all the time… My mom still has a recipe box and found all of these cards with recipes that I had written, even though some were make-believe like Lizard Stew!

In the second grade, I made a “cookie dough machine” for a school project.  My dad brought cardboard and paper towel rolls for me to make it.  I always think of that as my first recipe and foray into entrepreneurship.

What’s the first thing that you remember cooking?

Growing up I cooked with my mother who made so many great recipes!  I remember the ritual and experience more so than what we actually made; sitting on the counter in the kitchen and being with mom, and cooking dinner every night.   We started every meal with half a grapefruit, and a salad with Ken’s Italian dressing.  Every night we had a vegetable, starch, and a protein, followed by dessert.  It may not always have been focused on health per se but it was always balanced.  We also always sat down as a family.

An ingredient that you can’t live without?

Nuts and nut butter.

One ingredient that you avoid at all costs?

There is almost nothing that I do not like but I can’t stand cilantro. 

What do you listen to when you cook?

Everything from what I listened to when I was growing up to what the kids listen to now.  From Coldplay, Eminem, U2 to the Bee Gees to Taylor Swift.  I was rocking out to Katy Perry the other night and loved it.  My daughter took the opportunity to share… “Mom, that song is not good”.

Favorite vegetable?

That is hard…  I have to pick one?!  Mmm…. Let’s go with spinach.

Favorite fruit?

Blueberries

Last cookbook that you used?  What did you cook?

I recently made a great recipe from “It’s All Good” by Gwyneth Paltrow.  I made Two-Pan Chicken with Harissa, Preserved Lemons and Green Olives. I love olives.  In fact, it inspired me to make poached olives and they were so good.

Do you have any secret talents?

Hand-eye coordination.  If you throw something at me, I will catch it.  I can also pogo stick for hours.  I think I beat a neighborhood record when I was a kid.

If you could have dinner with anyone, who would it be and why?

Oprah.  Who wouldn’t want to sit with Oprah all night and pick her brain?

What is the number one piece of advice you would share with those looking to lead a Nutritious Life?

The combination of eating real, whole foods in conjunction with listening to your body, eating when you are slightly hungry, and to stop eating when you are slightly satisfied.  You’ll never have to count calories or worry about anything food related if you can master that powerful combo.

Remember it’s not just about the food.  It’s also important to pay attention to the other areas like focusing on stress reduction, sleep, and to not forget that they are just as important as exercise and food.

Ready to get started?  I put together a sample meal plan below with balanced and healthy recipes designed by Keri.  Just click on the recipe links below to get started with leading a Nutritious Life!

Breakfast: Morning Glory Muffins

Snack: Avocado Banana Smoothie 

Lunch: Chopped Salad with Tofu & Soy Nuts

Snack: Carrots & (10) Almonds

Dinner: Noodle Free Turkey Lasagna

*Note: Look out for GMO-free soy products.  Also, all recipes shared were created by Keri Glassman, Nutritious Life.

Supplements to Optimize Fertility

I am so excited to share that after a third round of IVF and a year later (and older), I recently DOUBLED my number of eggs from both our first and second cycles to 16!  15 were mature, most fertilized and some even went on to blastocyst.  I am convinced that editing my lifestyle, eating habits and taking supplements played a large part in making me feel better and putting me in a better headspace, which ultimately produced overall better results. 

For those that may be considering IUI, IVF or are even trying naturally, you may be wondering what supplements you can take to optimize your outcome.  I've put together a cheat sheet for you.  Please just remember that supplements are meant to be just that: “supplement” your diet.  Eating clean and healthfully is the first best step.

Using the CCRM (Colorado Center for Reproductive Medicine) “Female Fertility Cocktail” that I was thrilled to get my hands on, coupled with my own research, and discussing with my doctor and a certified nutritionist, here is where I landed to safely “supplement” my own diet.

The supplemental basics:

1.     Probiotic - once a day first thing in the morning

2.     Pre-Natal Multi-Vitamin - as directed each day 

3.     DHA (Omega 3 Fatty Acids) – 1,000mg once a day

4.     Co-enzyme Q10 Ubiquinol (Kaneka QH) – 400mg twice a day in both AM and PM  

5.     Vitamin C – 500mg once a day

6.     Vitamin D – Once a day and levels dependent on any deficiency (Mild: 1,000 – 2,000mg)

7.     Vitamin E – 200iu once a day

The items in italics (Probiotic, Pre-Natal and Vitamin D) were not on the CCRM list that I received but are important supplements that my doctor and most recommend. I was so adamant about getting this right that I lugged a bag full of the physical bottles to show both my doctor and fertility nutritionist for their review and blessing.

The recommended amount of time to take supplements is 90 – 120 days prior to trying naturally during ovulation, or attempting an IUI or IVF cycle.  This is based on recent studies that show that egg quality might be positively improved during this critical time frame when they could be most impacted by diet, supplements and environmental factors.

The full CCRM "Female Fertility Cocktail":

The Colorado Center of Reproductive Medicine known as the nation's leading fertility clinic recommends the below supplements to increase fertility.  Many believe this list that updates as more research becomes available the holy grail of fertility supplements.  I've included it here.

1.     DHA (Omega 3 Fatty Acids) – 1,000mg once a day

2.     Co-enzyme Q10 Ubiquinol – 400mg twice a day (Kaneka QH)

3.     Vitamin C – 500mg once a day

4.     Vitamin E – 200iu once a day

5.     L’Arginine – 1,000 mg twice a day. (Might be detrimental to most but helpful to some poor IVF responders)

6.     Pycnogenol – 100mg once a day. (Might be best for those with endometriosis)

7.     Myo Inositol - 2 grams OR (3) 750mg tablets AM, and (2) 750mg tablets PM. (Based on research this may be best for those with PCOS)

8.     Melatonin – 3mg only at bedtime at the beginning of an IVF cycle only and as necessary       *Contra-indications: If you are taking thyroid medicine, avoid melatonin as it has been shown to increase T3 – T4 levels

** This is the CCRM list as of 11/2016, is meant to be coupled with a Prenatal, and is not a one-size fits all approach.  Please consult with your physician or health care provider based on YOUR individual needs and especially with the supplements above numbered 5 - 8.**

So what’s the WIFM (what’s in it for me)?!

If you are interested in knowing details on each supplement, read on…

1.     Probiotic - New research is looking at the possibility that a GI tract brimming with microbes helps to maintain a healthy weight.  Plus probiotic bacteria helps fight bad bacteria found in your intestines, promotes good digestion, may also help with infections of the digestive tract, enhance immune function, and control IBD (inflammatory bowel disease.)*  If you’re going through any sort of IVF journey, it can also help with the discomfort including cramping caused by the medicine and procedures.  A daily probiotic may also be a great tool for anyone who does not eat enough probiotic-rich foods. Common sources are yogurt, kefir, sauerkraut, sour pickles, tempeh, and miso soup. If you are going down the “I just need a supplement version,” my pick is Natren Healthy Trinity Probiotic.  Make sure that they arrive cold if you buy them online and keep them refrigerated once at home to keep the cultures alive!

2.     Prenatal Multi-Vitamin – There is very little difference between the brands available by prescription and non-prescription.  There are high quality prenatal vitamins available without prescriptions. I take New Chapter Perfect Prenatal, made with organic veggies and herbs, and without any preservatives, additives or fillers which was very important to me.  However, the Folate is a little on the low side at 600mg so if you don’t get the additional 200mg or so from your diet, you may want to consider a Folate supplement.  Pure Encapsulations (400mg) is awesome. Note that  prenatals that cause nausea or digestive issues might be resolved with a version containing chelated iron.

3.     DHA (Omega 3 Fatty Acids) –Omega-3s are important for immune functioning, brain health and inflammatory response.   EFA (Essential Fatty Acids) may reduce inflammation throughout the body (a possible cause of PCOS and other types of infertility) and promotes overall health.  The best source is whole fish oil.  My pick is Nordic Naturals or New Chapter Whole Mega.

4.     Co-enzyme Q10 Ubiquinol - Ubiquinol not only works as an antioxidant but is crucial in the body’s production of energy. It is the very fuel that makes your heart beat. With age, our bodies progressively produce less CoQ10 and struggle to convert it into Ubiquinol, which is the usable form of CoQ10.*  Fertility speaking, Ubiquinol may also improve egg quality and improve chromosomal division during fertilization. Ubiquinol is the concentrated version of Ubiquone, and there are no known safety risks for either.  There are plenty to choose from but I like Doctor’s Best Ubiquinol with Kaneka QH.

5.     Vitamin C – Highly effective antioxidant that plays a role in egg health by helping to combat free radicals.  I am a fan of Garden of Life, Vitamin Code, Raw Vitamin C.

6.     Vitamin D - Assists in maintaining a healthy immune system.  Vitamin D2 is the form from eating foods rich in it, and vitamin D3 is synthesized in the skin from sun exposure. (Fun fact, since the body makes D3, it’s actually considered a hormone and not a vitamin.)*  A simple blood test can determine any deficiency.   I take Pure encapsulations Vitamin D.

7.     Vitamin E – Antioxidant that fights against free-radicals and cell membrane damage.  (May be especially helpful in reducing free radical damage in ovarian follicles.)  My pick is Blue Bonnet Vitamin E 200iu.

9.     L’Arginine – Please consult with your doctor before taking to make sure it’s right for you.  Recent research indicates that for most this could potentially reduce egg quality as opposed to improve it.  CCRM promotes this to a specific group of people that fit within a specific framework that could actually benefit from this amino acid which helps with cell division, immune function and release of hormone.

10.  Pycnogenol - Please consult with your doctor before taking to make sure it’s right for you.  A patented extract from pine bark, which is not naturally occurring in the body, and may help stimulate the immune system and increase blood flow.  Since it’s not naturally found in the body and good-quality clinical studies have not been able to confirm that it improves egg quality or even that it is safe made this one not worth the risk in my book.  However, there are studies that show that Pycnogenol might be helpful for patients with endometriosis.

8.     Myo Inositol – Please consult with your doctor before taking to make sure it’s right for you. Might be best for women with PCOS.  Vitamin B component of cell membrane helpful in restoring ovulation and improving egg quality in women with PCOS or insulin resistance.  It may also reduce the miscarriage risk associated with insulin resistance.  Note that studies have shown that Myo Inositol may be unfavorable to non-PCOS patients by possibly reducing the number of mature eggs and embryos.

9.     Melatonin – This helps calm the head chatter and promotes shut-eye.  During IVF, it’s clearly a better alternative to an Ambien.  Melatonin is a powerful antioxidant that helps to regulate circadian rhythm.  Again, based on your needs, this one is best to discuss with your doctor.  Pure encapsulations makes a nice version.

And for those of you wondering about DHEA… It’s a steroidal hormone that turns into testosterone and estrogen which seems to be quite controversial and fertility doctors either are or aren’t a fan.  DHEA is produced naturally, peaks at age 20 and diminishes thereafter; it is thought to help with ovarian function.  The synthetic version may have side effects though.  Side effects may include acne, hair loss, stomach upset, and high blood pressure. Some women can have changes in menstrual cycle, facial hair growth, and a deeper voice after taking DHEA.  So that was enough for me to say no thanks.  My doctor also shared that he’s not really a fan based on more recent studies.  Even if your doctor recommends it, always remember that you have a choice.

Speaking of doctors, please know that I am not one.  I have taken a genuine interest in nutrition and wellness and use my recent education/certification by The Nutrition School by Keri Glassman, my own research (not from Internet chat forums), and validation from doctors and nutritionists that I have worked with.  My hope is that you will use this as a guide to help you see the options available and determine your own course of action with your own doctor or certified health professional.

The last word.

Remember to stop taking all supplements outside of your Prenatal (with extra Folate if necessary,) Probiotic and Vitamin D once you start stimming (stimulating with medicine).  I didn’t get that memo until my third IVF and AMAZING doctor #5.  I guess that three really is a charm…

*Credit: The Nutrition School by Keri Glassman.  I found this program to be so beneficial that I became an affiliate, which means that if you sign up for TNS after clicking on that link, Fertilust may get some funds.  Thanks.