Nourishing Your Body For Pregnancy

You've talked to your partner, gotten a check up from your provider and made a secrete Pintrest board for all cute baby things & are now ready to start trying for a baby! This is a very exciting time in a couples life. If you are like me and want to take charge of your fertility, Kim Jordan is a WONDERFUL resource. Preparing your body for pregnancy does not need to be overwhelming and with Kim's help, but simple and easy. 
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Kim Jordan is a Certified Nutritional Therapy Practitioner and owner of Root and Branch Nutrition. Using a functional and holistic approach, she works to help women get to the root of their symptoms and create sustainable nutrition in order to restore their innate vitality. Kim is passionate about achieving optimal wellness naturally. Having gone through her own personal health struggles, she found that discovering the root causes and building up her body through nutrition and lifestyle to be keys to achieving improved health. Kim is passionate about helping women balance their bodies, take charge of their fertility, and prepare to for healthy pregnancy and postpartum.

What is a Nutritional Therapy Practitioner?
A Nutritional Therapy Practitioner (or NTP) is trained and certified by the Nutritional Therapy Association to practice a foundational approach to holistic, functional nutrition rooted in real food. Although we share similar training (such as anatomy and physiology, and the science of foods and nutrients), NTPs work differently than other health and nutrition practitioners. For one, we do not diagnose or treat disease. Instead, we make specific nutritional recommendations as well as supplement and lifestyle protocols aimed at restoring and rebalancing the body.
What really sets NTPs apart is that we are trained in identifying and addressing imbalances in the body, specifically how to correct them with nutrition. We practice the “Functional Evaluation,” a physical assessment used to pinpoint nutrient imbalances/deficiencies and specific organ weaknesses, as well as Lingual-Neuro Testing (LNT), a biofeedback tool that uses the body's innate intelligence to determine which specific nutrient(s) can work to correct imbalances/deficiencies.

NTPs don’t believe there is a one-size-fits-all nutrition approach. Instead, we respect the bio-individuality of each client, meaning we carefully consider the fact that each person has a specific genetic, ancestral, and geographic makeup that determines their unique individual needs. The work we do is not only powerful, but highly customizable. NTPs are paradigm shifters, working to heal the world with holistic and sustainable practices in food and wellness.

How can nutritional therapy help a women become ready for pregnancy?
Because nutritional therapy utilizes a foundational approach to health, I can work to help women build up and strengthen their bodies. Health and proper functioning in the body (including healthy hormonal balance and fertility) rely on the strength and balance of these foundations- a nutrient-dense diet, digestion, blood sugar handling, mineral status, fatty acid balance, and hydration.

In my practice, I look to find root causes of symptoms and the main concerns of my clients. By working with the foundations and assessing underlying weaknesses, deficiencies, and imbalances, I help create a comprehensive plan for women who are looking to prepare for pregnancy- regardless of any health issues she may be experiencing. Many women come from a history of hormonal birth control usage, painful or irregular periods, PCOS, endometriosis,

What types of things do you discuss with your clients?
Since my approach is holistic and integrative, I discuss many different areas with my clients- most relating to food and nutrition, but others related to overall lifestyle, history, and mindset. We generally begin by talking about personal health concerns and goals, in order to get a clear picture of what the client is looking to achieve by working together. We’ll discuss key lifestyle areas like sleep, stress, work, and exercise.

We’ll discuss the client’s health history (including major surgeries, dental work, medications, and supplements). As uncomfortable as it is for some, we also discuss digestion and bowel movements, as well as menstrual cycles and birth control.

We talk in depth about past and current diet/nutrition practices- not only the what, but the when and how. This often includes discussion about roadblocks to eating healthfully, like confusion about what to eat and struggles with cooking and meal prep. And with women, we often touch upon chronic dieting and even under-eating (this is so common!)

I also love talking about mindset and self-care with my clients because these are such important pieces that are often missing! We’ll also touch upon the areas the client feels she may struggle with and create a plan for tackling those, especially identifying who in her life can provide support on her journey. Depending on the client and the circumstances, we may also discuss other topics or go into one or more of these areas more deeply. Because my approach is bio-individual, I tailor my sessions to what each client needs!

What are some changes a women just starting out to become pregnant can make?
Here are my top suggestions. I’d recommend starting slow- choosing maybe 1-2 areas to focus on at a time, and building as you go so that you can create habits and not become overwhelmed! I always advocate for going step-by-step if that makes things easier (it also propels you to move forward as you begin to feel better with the changes you make!)

• Stop dieting! Sadly, women are sucked into this whole “eat less” paradigm and have learned to equate a restrictive diet with a healthy one. We learn to either be on a diet, or off one- with no healthy balance in between. Instead, we need to stop depriving our bodies of real nutrition that we need, and that means providing the right fuel! Eating 1,200 calories like the magazines and popular diets tell us we should is by no means nourishing for an adult woman!
• Eat real food. This means ditching highly processed foods- including “low fat,” “sugar free,” and diet foods. These are not only lacking in nutrients, but are full of chemicals and artificial ingredients that interfere with healthy functioning in the body. Choose whole foods closest to their natural states, with minimal ingredients and maximum nutrients.
• Add fermented foods like raw sauerkraut, kimchi, and kombucha tea- these are full of enzymes and good bacteria to help create a healthy gut microbiome (which is passed on to babies!)
• Swap cooking oils from processed vegetable and seed (like corn, canola, peanut, and soybean)- these are unstable when exposed to light and heat, so their chemical structure actually changes! Such oils are highly inflammatory to the body and interfere with healthy hormones. Choose monounsaturated sources like olive and avocado oil and especially saturated sources like coconut oil and grass-fed butter.
• Eat healthy cholesterol-rich foods daily (such as grass-fed meat, pastured eggs, and grass-fed butter). Cholesterol is necessary for hormone production!
• Swap refined, white grain products for whole, less processed forms. This means ditching anything white, refined, and/or enriched.
• Rethink your sweeteners. Eliminate anything artificial (like sucralose and aspartame), and work to replace highly processed sugars (like white sugar and corn syrup) with less refined options like honey, pure maple syrup, molasses, and coconut sugar. Highly processed sugars interfere with healthy blood sugar handling, which is directly related to inflammation and hormone production in the body.
• Get rid of endocrine disrupting chemicals- this means changing out cookware (ditch those non-stick pans for stainless steel or cast iron), personal care and cleaning products (check ingredients in things like makeup, shampoo, lotion, and surface cleaners), and especially getting rid of plastic (choose glass or stainless steel!)
• Track your menstrual cycles to get more in tune with your natural ebbs and flows. You can start with pen and paper or use an app (like Flo or Natural Cycles). To get even more in tune, track your daily basal temperatures using a thermometer and either plotting on a graph or in an app like Kindara. There are also amazing tools like Daysy, which sync up with your phone! Learning more about your personal cycle not only helps with pinpointing ovulation and your most fertile window, but also with simply getting more in tune with natural fluctuations in energy, mood, and more.
• Avoid eating the foods that make you feel less than your best- physically, or emotionally. For example, if you always feel bloated or tired after you have a certain food, ditch it! See how you feel without it. This is all part of a greater goal of listening to your intuition. We all have it, and it helps us make decisions from instinct, rather than overthinking and analyzing. We as women need to learn how to tap into it more deeply.

And the biggest missing piece- manage your stress! Chronic stress has some nasty effects on the body, and it comes from so many areas. Sadly, we can’t eliminate it (nor would we even want to- stress is a healthy part of life!), but we can work to reduce our stressors, change our mindset, and therefore reduce its negative impacts. Start by listing your stressors and categorizing them between what you can and can’t control. Work to take action on 1-2 things you can control, and build from there! Also, be sure to implement restful and rejuvenating activities on a regular basis- whatever helps you feel fully centered, relaxed, and content!

​For women struggling to conceive, do you have any advice on changes they can make?
For those struggling to conceive, I will always look at underlying factors- could there be a blood sugar imbalance? Dysfunction in the stress response causing an increase in stress hormone and low hormone precursors? Is digestion working properly to absorb foods? Is the liver properly detoxing, especially estrogen? Working more closely with a practitioner is so important, especially to do more functional testing to figure out what exactly is going on.
Additional recommendations I have (on top of those mentioned previously) are:

• Increase your intake of mineral rich foods, such as bone broth, raw (and sprouted) nuts and seeds, sea vegetables, and pastured organ means.
• Decrease/cut alcohol consumption. Alcohol is a toxin, and especially with hormonal concerns, we must boost the liver function!
• Ditch gluten and dairy completely- these are two highly inflammatory foods that can cause an unfavorable response in the body and interfere with digestion, immune function, endocrine output, and more.
• Make sure you’re eating enough. This goes back to the “stop dieting” suggestion, but we have been so primed to eat less that eating the right amounts for our bodies becomes so foreign! A good place to start is with 3 full meals per day of quality protein, carbs, and fats, and adjust portions so that you are not feeling hungry within 2-3 hours of eating.
• Cut caffeine, especially if you are already feeling stressed. Caffeine is a stimulant that causes a release in stress hormones and therefore, can be really depleting for the body, especially the hormones. It can even lead to issues like digestive distress and anxiety.
• Control stress (yes, again). This one is so tough to do and even though I recommend it often, I know there are so many layers for women to peel back in order to really work on the stress in their lives. Consider hidden stressors like food intolerances, negative thought patterns, and perfectionism! Perhaps this is a good time to start a meditation practice, or start journaling, or even pick up a soothing, creative habit like knitting or painting.
• Dig deeper- enlist help! A practitioner who has a functional/holistic/integrative approach is a great resource for finding underlying imbalances that may be affecting fertility. If you need more guidance, accountability, or even the right testing done (for example, a full thyroid panel since an underactive thyroid can affect fertility!), seek out professional help. Or, maybe your concerns aren’t physical and instead, are mental/emotional. In that case, it can be super helpful to connect with a therapist who can help you conquer your fears and anxieties, and simply put you at ease.

Do you have any supplements you would recommend?
Supplements are a very bioindividual and although they are utilized often in my practice, recommendations vary greatly from person to person.
It’s important to remember that supplements are only that- supplemental to a nutrient-dense diet and healthy lifestyle. As a NTP, I use supplements in my practice mostly to strengthen weaknesses and correct imbalances. We don’t rely on them solely, but in the right context, they can help fill gaps and add a powerhouse of support where the body may really need it. With women looking to balance hormones and prepare for pregnancy, supplements are often necessary (especially if there are other health concerns and symptoms, like PCOS, irregular periods, digestive issues, or autoimmunity).
A good starting place with supplements is getting a quality omega-3 fish oil, magnesium, probiotic, and vitamin D3. However, women may need more specific digestive support to assist with nutrient absorption, nutrients to support balanced blood sugar, liver and detoxification support, and/or glandulars, herbs, and/or minerals to support the endocrine system.

You are getting ready to launch the Body in Balance program- what does this program look like & what are the benefits?
Body in Balance is an in-depth functional nutrition program specifically designed for women who want to overcome roadblocks to feeling their best, become more in tune with their bodies, and create healthy balance in their lives. Built upon our nine Body in Balance Principles, this online program helps women reconnect with their intuition, balance hormones, replace restriction with proper nourishment, and naturally revitalize their bodies and minds.
This online program is for any woman looking to reap the benefits of a balanced body and mind, and has a special focus on hormones, so it’s a great resource for women planning to get pregnant. We even have options for working 1.1 and getting functional hormone testing and a personalized protocol.
Body in Balance is 100% online, and our basic program is an 8 week self-guided course full of video presentation, downloadable guides, and bonus resources. The VIP version has 4 weeks of extended support plus 1:1 consults, functional testing, and a personalized protocol to work more specifically on hormone balancing (and other areas of the body that may need support). Both options include access to a private support group! For those interested, they can join our free Body in Balance group, where we will discuss more details of the program as well as run live weekly classes on a number of topics that relate to women’s health and hormones! www.bit.ly/BIBsupport.

What is the best way a women can start repairing her hormones?
See questions #4 and #5! Practices to balance hormones are similar to preparing for pregnancy because fertility is so dependent on hormone harmony! Start with the basics- Nourish your body physically and mentally with wholesome, real foods that are enjoyable. Don’t restrict yourself of food- that means quantity, or indulgences from time to time (when worth it- that matters especially)! Remove guilt and morality around food, and look at nutrition as a way to strengthen your body, not punish or deprive.

Implement a healthy overall lifestyle that just doesn’t focus in eating well, but also incorporates daily movement and regular exercise, stress-management, sleep, hydration, laughter and play, etc.-- whole self nourishment! And most importantly, even though this can all be very overwhelming, work through it bit by bit, find support, and ask for help! Instead of letting perfectionism and analysis paralysis get in your way, choose to take action on a few different areas at a time, and build from there.

What are some “must have” food items a women looking to conceive should add into her diet & why? 

• Grass-fed butter or ghee (if you have a dairy intolerance)- for good cholesterol, fat-soluble nutrients, and as a healthy cooking fat
• Pastured eggs (including the yolks)- for choline, good cholesterol, a wide spectrum of vitamins and minerals, and a great protein source
• Grass-fed beef and organ meats (if that creeps you out, a grass-fed organ complex or liver supplement can be an amazing addition to your routine)- these are so rich in nutrients, especially minerals and good fats for your hormones, brain, digestive system, and more.  
• Himalayan or Celtic sea salt- white, refined table salt is stripped of its minerals, where an unrefined sea salt is a mineral-rich food that also supports healthy adrenals, hydration, and more.
• Raw apple cider vinegar- unpasteurized ACV is rich in enzymes and good bacteria and supports proper digestion, elimination, and liver function.
• Cruciferous vegetables (like kale, Brussels sprouts, broccoli sprouts, cauliflower, and more)- these veggies are a powerhouse of liver support and help the body detoxify- which is such an important consideration for healthy hormone balance
• Wild fish (like salmon, sardines, and tuna)- these are rich in omega 3 fats, which are anti-inflammatory and serve important roles in hormone production but also brain function and more.

What is the importance of meal prepping and how can women add it into their lives?
We’re all busy. And unfortunately, the rituals of cooking and gathering to enjoy food have been replaced by our fast-paced lifestyles. We’re rushed, so we’re much more likely to grab food on-the-go, hit up the drive-thru, pick up take-out, or even skip meals. This is problematic for so many reasons! The first being that eating rushed doesn’t allow our bodies to properly digest and absorb nutrients. It also doesn’t allow us to truly enjoy and appreciate our food! Plus, most places we’re getting food prepared for us (especially if for convenience and time) aren’t necessarily considering the quality of the food. It’s much less easy to eat healthfully if you’re eating out most of the time.
In order to eat well and truly nourish your body (not just physically, but mentally/emotionally too), cooking and preparing your food is crucial. It doesn’t need to mean 100% of it, but at least a good majority. Not only will you know what is in your food, but it drives a deeper connection to the foods we eat and how we nourish our bodies. It allows you to find more excitement in eating well- trying new foods, experimenting with new recipes, maybe even learning to cook at all! We’ve become so disconnected from our food, so we need to return to our roots!
Some tips to start meal prepping:

• Get some recipes! Pick up a few good cookbooks (I highly recommend Practical Paleo to all of my clients for its ease and quality of recipes but also information), or bookmark some recipe websites (I like Lexi’s Clean Kitchen, Stupid Easy Paleo, and PaleOMG among others!).
• Choose what you’ll prepare ahead of time. It helps to plan out your meals for the week and know what ingredients you need (I love Real Plans for this- makes meal planning and recipe prep a no-brainer. It chooses your meals based on your preferences and dietary needs, populates recipes depending on the number of meals you want to cook each week, and even creates a shopping list for you!) (Check out reaplans.com for more info).
• Make a shopping list and stick to it (it helps when you don’t go shopping hungry!)
• Set aside time for cooking and meal prep. For some, that means dedicating a chunk of time on a weekend day, or a few hours on two nights of the week. Doing more ahead of time will limit your need to be in the kitchen for hours every night.
• Prep 1-2 full meals and/or prepare your meal foundations. For example, batch cook 1-2 proteins, 2-3 vegetables, and 1-2 whole grains so that you can mix and match during the week. You can even prepare sauces, dressings, marinades, and spice blends in bulk to have easy access.
• Make things easier on yourself. Buy some convenience foods (like pre-diced or spiralized vegetables, sliced chicken breasts, frozen vegetables, etc.). These may be more expensive, but if saving time is your goal, it may be worth it. If not, and you’re budgeting, buying in bulk and doing some work yourself (washing, cutting, dicing, etc.) and is a good way to save money!
• Get some assistance. Meal kit services like Blue Apron and Hello Fresh are a fun idea for no-think meals with all the ingredients you need. There are also amazing pre-prepared meal services like Kettlebell Kitchen to fill the gaps and assist you with meal prep!
• Take advantage of one-pot meals. These save prep time (and clean-up time), and are super easy to store and even freeze for future meals. Meals like chilis, stews, soups, are quick and easy and also easier on digestion the longer they are cooked. You can even make one-pan or one-pot meals like stir frys or roasted chicken with veggies. Investing in a slow cooker or pressure cooker and some cast iron skillets is a good idea, too!

In a society where the birth control pills are pushed , instead of getting down to the routine of our hormonal issues, talking with Kim was so refreshing! Finally, a professional who believes in getting down to the reasons and using real food and a natural approach for care. As someone who suffered from infertility both times while TTC, I can honestly learned so much from Kim, and I thought I new it all. What is the biggest piece of Kim's recommendations you are taking away? Make sure to check out Kim's website- Root and Branch Nutrition and look into her upcoming programs like the "Body in Balance" program: bit.ly/BIBprogram

Kim Jordan, MA, NTP

Nutritional Therapy Practitioner and owner of Root and Branch Nutrition. Her own health journey  lead her to the field of nutrition, and her frustration with mainstream medicine conventional nutrition fueled her passion to practice a more functional approach. With a history of weight loss, hormonal imbalances and painful irregular periods, anxiety, and digestive issues, Kim found that integrating holistic diet and lifestyle practices are what helped her most along her journey to feel her best. She is passionate about helping women get more in tune with their bodies, nourish their whole selves, and find a sustainable approach to nutrition for life. Kim currently practices in her office in Stony Point, NY, and also works with online clients. For more information visit www.rootandbranchnutrition.com.
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