Eat Better, Spend Lesser

Eat Better, Spend LesserWhile gourmet healthy recipes foods may look and seem expensive, they can actually be more economical than preparing the usual comfort foods rich in fats, proteins and carbohydrates because they are served in tiny portions and the presentation is as much a focus as the preparation. This does not mean that you won’t get all the nutrients and energy your body needs. The trick is to put a lot of color in your plate, have fun and be creative.

There are millions of easy healthy recipes you can try out that makes use of simple everyday ingredients found in your pantry. For instance, how many ways can you think of to prepare an egg? If you think only of the usual fried, omelet, boiled, scrambled, and microwaved then you are missing out on the thousands of ways egg can be enjoyed—the French, Chinese, Mediterranean, Thai, African, Moroccan, Vietnamese, Lebanese, Indian, Japanese, or the Korean way.

Exotic ingredients can be expensive but you can always substitute with spices and seasonings that you are familiar with and herbs and plants that grow in your garden. Since you have an entire library of all the foods and recipes in the world in your computer via the World Wide Web, you can become a frugal gourmet and eat better without being extravagant.

Eat Better, Spend Lesser2Plan your menu a week ahead and challenge yourself constantly. This is the most exciting thing about the endeavor. Going to the market or the grocery can be an adventure on its own, as if you were starring in your own lifestyle show and you need to find a way to cook up a gourmet meal with only ten dollars in your pocket.

Another gastronomic adventure you can embark on is to take a hike and forage for wild herbs and local ingredients, although this could be dangerous if you have no clue what plants are edible and which are poisonous. If you are lucky enough to be knowledgeable, happen to be a botanist, or know someone who is then you can arrange for a natural exploration of your local flora and fauna and gather raw materials that can be cooked up in your kitchen and keep a diary of your newly invented recipes.


Super Healthy Recipes and Foods to Eat to have a Healthy Skin

For healthy and glowing skin, eat more healthy recipes that are rich in vitamin C such as oranges, strawberries, and broccoli, as well as those rich in lycopene like tomatoes, sweet potatoes, cantaloupe, and leafy greens. Other nutrients that nourish the skin and ward off wrinkles are beta-carotene found in carrots and watermelon, isoflavones found in soy, omega-3 fatty acids found in oily fish and healthy oils, and foods rich in antioxidants. Foods that are known to revitalize the skin and make it smooth and supple are salmon, sardines, green tea, blueberries, avocados, canola oil, olive oil, nonfat dairy, flaxseeds, brazil nuts, and olives. Easy desserts like a bowl of strawberries, blueberries, or citrus fruits can do wonders for the skin, especially the face.

spicy blueberry soupSoups

Soups and chowders allow you to pack tons of beneficial nutrients in one dish. Healthy recipes for soups are also easy to do. Salmon chunks or canned salmon make a delicious and filling chowder combined with carrots, potatoes, corn, onions, celery, green bell pepper, dill weed, and cream. Sauté celery, onions, garlic, and bell pepper in melted butter and add chicken broth, vegetables, and herbs then bring to a simmer and cook until the vegetables are tender. Add the salmon and cream at the end and cook or heat through. This makes a delicious meal with toasted bread for anytime of the week. Easy desserts can also come in the form of soup such as spicy blueberry soup made with frozen blueberries, yogurt, lemon juice, ground allspice, lemon zest, and sugar. For a creamy and healthy appetizer, make avocado soup with chicken stock, ripe avocados, yellow onion, jalapeno peppers, yogurt, fresh cilantro, coriander, and fresh lemon juice garnished with corn tortillas.

Salads and side dishes Panzanella

Having a salad with every meal is a great way to boost the nutrients that the skin needs to stay healthy and beautiful. A simple salad of orange and avocado slices tossed with romaine lettuce, purple cabbage and red onions give you a good dose of vitamin C and beta-carotene. Panzanella is a refreshing salad that promotes great skin and is made with day old bread, tomatoes, onions, and olives tossed with a vinaigrette dressing. For a more substantial salad dish, make sesame tuna salad with canned or fresh tuna, napa cabbage or romaine lettuce, carrots, and sesame seeds tossed with a ginger vinaigrette dressing. Serve side dishes such as sautéed spinach, hot and sour carrots, corn and tomato sauté, stuffed peppers, or roasted sweet potatoes to accompany main entrees and increase beneficial nutrients for the skin.


Making smoothies is a great way to sneak in bitter greens into your system overpowered with berry and other fruity flavors. Drink your way to clear skin with the use of protein powders made with hemp seeds, dandelion greens, raw cacao powder, and coconut powder, which not only clears the complexion but also cleanses the liver and boosts the immune system. Other healthy smoothies for glowing skin are banana and almond flax, mango and yogurt, mixed berries, coconut juice and pear, apple and pear, citrus smoothie, and green tea with yogurt.



Good Skin Foods: Healthy Recipes for Glowing Skin

Healthy Skin Diet: 7 Skin-Helping Recipes

10 Smoothies for Perfect Skin

4 recipes that will make your skin healthy and glowing

How to Break Up with the Food you Love

break upForgetting something you once loved and adored requires certain steps similar to forgetting a person you thought was the best person in the universe. Some people throw all of the things that remind them of the person, burn or erase all the pictures and the memories, and sever all ties and connections. Similarly, you should stop buying what you keep craving healthy meals and do not let it in your house. If it’s not within your reach, then there is no way you can binge on it. Like resisting the urge to call your ex, resist all urges to go to the convenience store to satisfy your craving. Instead, draw yourself with a big fat belly and a huge puffy face eating your favorite unhealthy food and paste it on your wall.

It takes at least 21 days to break a habit and like any habit or comfort zone, weaning your self away from it can be painful and torturous but once you get past the threshold then you have conquered your weakness and won a victory. Craving for junk food, fried foods, sweets, fats, salty foods, pastries, baked goods and food you know that’s bad for your health and food that makes you gain weight or ill is a form of habit, which is to say it is a programming in your mind that is automatic and done without thinking, an impulse that makes you act irrationally. To break it, you need to reprogram your system, hack your mind until your get a new program that’s healthier and will make you happier in the long run.healthy foods1

Make a list of the foods you can’t resist that is bad for your health. Knowing your weaknesses is the first step to conquering them. Much like getting past a bad relationship, trying to forget your favorite munchies is as difficult as trying to forget someone you used to love. You should decide once and for all that you are going to break up with this food that has given you so much joy and comfort, bliss and ecstasy. Decide once and for all that this food is actually making you worse and is only making you look and feel ugly. You need to change your perception of this food and think of it not as a reward, comfort or pleasure but as lacking in charm, is actually boring and ultimately useless.


Cooking Video: Caesar Salad with Grilled Chicken

Quinoa Caesar Salad | Post Punk Kitchen | Vegan Baking & Vegan Sun, 10 Nov 2013 15:12:33 GMT

Quinoa Caesar SaladVegan Baking & Vegan Cooking Videos. Often big fancy places like Whole Foods will have roasted garlic cloves for sale (there are about 15 in a head) or you can even nab some from the salad bar. But honestly, although it adds another …. That video was hilarious! I was laughing alone in my living room watching it. I’m already cooking from Isa Does It practically every day but now I’m going to change my priorities and make this in the next couple of days! February 1, 2014 

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Sun Feb 23 09:34:02 +0000 2014

RT @cookinginfoguy: Protein-Packed Eggs Salad Lunch on the Go | Lunch Recipes | upwave

Caesar Salad with Grilled Chicken

Boneless chicken breasts are seasoned with salt, ground pepper, onion powder, and garlic powder and grilled, sliced and tossed with shredded romaine lettuce, tomato wedges, sweet onion green bell pepper, cheese and garlic croutons, grated Parmesan cheese and creamy Caesar salad dressing in this yummy recipe. You can use bottled Caesar salad dressing available in most grocery stores or make your own dressing at home.

A basic Caesar salad dressing consists of olive oil, lemon juice, egg yolks, grated Parmesan cheese, and Worcestershire sauce whisked together until thick and creamy. If you are queasy about using raw eggs, you may use coddled eggs, which produces a creamier and smoother texture. To coddle eggs, all you need to do is a bring a pot of water to a rolling boil, place the egg in the boiling water carefully so that it does not break and cook for no more than a minute or sixty seconds. Remove the egg from the water and cool with cold water to stop the cooking process. Alternatively, you can also use real mayonnaise, which are basically oil and egg yolks whipped together. Other seasonings that can be added to make a delicious Caesar salad dressing are anchovies, Dijon mustard, and garlic paste.

Ingredients: 4 skinless, boneless chicken breast halves, Kosher salt and freshly ground pepper to taste, ¼ teaspoon onion powder, ¼ teaspoon garlic powder, 1/2 head lettuce, shredded, 1 large tomato, cut into wedges, 1/2 sweet onion, sliced, 1 green bell pepper, seeded and thinly sliced, 2 tablespoons grated Parmesan cheese, 1 cup large cheese and garlic croutons, 1/2 cup creamy Caesar-style salad dressing

Preparation Instructions: Caesar Salad with Grilled Chicken

Preheat a gas grill to medium high heat. Lightly oil the chicken breasts, season with salt and pepper, onion powder and garlic powder. Grill chicken breasts for approximately 3 minutes on each side. Transfer over to the indirect heat and cover 10 minutes. Remove from grill, cool 5 minutes and slice into strips. In a large bowl, toss together the lettuce, tomato, onion, pepper, cheese, croutons, dressing and chicken until evenly coated. Serve immediately.

Cheese and garlic croutons are also available in the grocery although it is also very easy to make at home, especially if you have stale or day old bread. Slice the bread into cubes or tear them into pieces and toss in a bit of olive oil, minced garlic or garlic powder), and grated cheese. Spread on a baking sheet and bake at 375 degrees F for ten to fifteen minutes or until golden and crisp, tossing occasionally to brown evenly. Alternatively, you can toast the cubed bread on a hot pan over medium heat until golden and crunchy.


Quick and Healthy Salmon Recipe: Almond Garlic Picatta for Salmon

20 Heart-Healthy Salmon Recipes | All Day I Dream About Food

alldayidreamaboutfoodMon, 17 Feb 2014 11:30:46 GMT

20 Delicious Gluten-Free Salmon Recipes for your heart healthy recipes. Many low carb recipes too!


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Men’s Health

Mon Feb 24 19:02:19 +0000 2014

Virus-beating salmon salad. Consider this as ill-health’s last supper


Almond Garlic Picatta for Salmon

Almond Garlic Picatta for Salmon

Salmon is not only very versatile but it is also very healthy. This cooking will teach us on how to cook salmon with an almond garlic picatta. Follow along and learn what ingredients you will need, roasting techniques for the salmon, and how to bring the salmon dish together. You’ll love this recipe for salmon with almond garlic picatta.

We’ll take our toasted almonds and lightly chop them. Don’t worry about this being too uniform. This is a very versatile sauce. Place the almonds back into the bowl. We’ll grate about half a clove into the almonds. Season this with kosher salt. Add a tablespoon of chopped parsley. Then add about 1-2 tablespoons of olive oil. Finally, add a little lemon zest.

Make sure the garlic is well mixed. This gets much better as it sits, even better if you make it the day before.


Foods Meals to Avoid Birth Defects

Pregnant woman in kitchen eating a salad smilingA healthy meals and good-quality diet before and during pregnancy can prevent birth defects in babies, particularly neural tube defects, cleft lip, and cleft palate. The right balance of vitamins and minerals and a good variety of whole and high-quality healthy recipes foods daily are needed for a complete nutrition that will promote full and optimal development as the fetus grows in the womb. Increase the intake of vegetables, fruits, healthy fats, fiber and high quality sources of protein and cut out processed foods high in sugar and bad fats to nurture a growing fetus.

A wide array of fresh fruits and vegetables are an excellent choice for a pregnant woman and her baby. Eating a variety of fruits and vegetables of different colors will provide the vitamins and minerals needed for optimal health and growth. Milk, yogurt and dairy are also essential for the expecting mother. These foods that are rich in calcium will promote strong bones and teeth and help the nervous, circulatory, and muscular system run efficiently. 

Good sources of protein like poultry, fish, lean meats and eggs are essential for a fetus’ growth especially during the seconds and the third trimesters. Aside from meats, other good sources of protein are tofu, beans, peanut butter, nuts, and dairy products. Along with protein, carbohydrates are essential to fuel the body with energy and maintain a healthy functioning system. Consuming high quality and complex carbohydrates are better than simple carbohydrates, which has little nutrition and tend to spike up blood sugar levels. Excellent sources of carbohydrates that are also rich in fiber and nutrients include whole grain breads, brown rice, whole-wheat pasta, and cereals.       

healthy foodsPregnant women need to consume more iron-rich foods to increase the production of the protein hemoglobin in the red blood cells, which delivers oxygen to tissues, ensuring there is enough oxygen for her and her child.  Foods rich in iron include lean red meat, fish, and poultry. Iron is also present in nuts, dried fruit, and iron-fortified breakfast cereals.    

To promote a baby’s growth and development, folic acid, Vitamin C, and Vitamin D are particularly beneficial. Folic acid is recommended to help prevent serious abnormalities of the brain, spinal cord and the neural tube. It is found in dark leafy green vegetables, beans, and cereals fortified with folic acid. Vitamin C promotes a healthy immune system and found in citrus fruits like oranges, lemons and grapefruits, tomatoes, green peppers, strawberries, papaya, honeydew, cauliflower, broccoli, mustard greens, and Brussels sprouts. Vitamin D helps build healthy teeth and bones and are naturally absorbed from sunlight as well as found in fatty fish like salmon and tuna.    


Important Nutritional Facts about Honey

HoneyHoney is a powerful medicinal and healthy food that contains a mixture of sugars and other compounds and always used in different kinds of healthy recipes. Honey consists of about 38.5% fructose and about 31% glucose. Honey also contains maltose, sucrose and other complex carbohydrates and trace amounts of vitamins and minerals. Some properties of honey function as antioxidants including flavonoids, pinobanksin, chrysin, catalase, pinocembrin, and vitamin C. These antioxidants and flavonoids may help reduce the rish of heart disease and some cancers.

Raw honey contains antibacterial, antiviral, and antifungal properties and can be used to heal wounds and burns and protect the skin from infections. It also relieves sore throats and coughs and helps treat disorders such as bacterial gastroenteritis and ulcers. Phytonutrients that are found in honey including caffeic acid methyl caffeate, phenylethyl dimethylcaffeate, and phenylethyl caffeate may help prevent colon cancer and the growth of cancerous tumors. Cooking or heating honey may destroy these substances so it is best to consume honey in its raw state. Consuming a spoonful of honey daily may increase the level of polyphenolic antioxidants in the blood, which is beneficial for overall health and for strengthening the immune system. Because honey helps maintain glycogen levels, it helps power the body and may increase athletic performance. Athletes consume honey to enhance their performance and improve their recovery time.

Fried Seasonal Fruits with Rosemary Honey    

A bright and merry dessert displaying all the colors of autumn, Fresh fruits in season roasted in rosemary honey and served on top of a crispy pastry shell give the best that nature has to offer prepared using sophisticated yet simple French culinary techniques. In this recipe, Chef Franck Salein combines a beautiful array of fruits including pineapple, pears, apples, papaya, kiwi, strawberries, and clementines. Besides being in season, these fruits were chosen for their diverse colors, flavors, and textures to create an interesting, harmonious, and very attractive plate.

Ingredients: 1 mandarin orange, 1 pear, 1 apple, ½ a pineapple, 1 papaya, 8 strawberries, 3 tablespoons honey, 1 fresh rosemary branch, 4 mint leaves, orange juice, 2 Phyllo (filo) pastry sheets

Preparation Instructions: Fried Seasonal Fruits with Rosemary Honey

Fit the thinly flattened pastry inside a shallow round baking mold. Trim the excess to make a bottom crust. Place in a 180-degree oven for five or six minutes. Once cooked it will turn into a nice brown color and have a crispy texture. Gently remove the crispy pastry shell from the mold. Wash, peel, and chop all the fruits into segments. In the hot pan, put some rosemary-flavored honey. Glaze the segments of apples, pears, and pineapple slices. Deglaze with some fresh orange juice. Add the more delicate fruits, i.e. papaya, kiwi, and strawberries. Add the mandarins. Distribute the glazed fruits in the pastry shell. Add a tablespoon full of fresh orange juice to the liquid left from roasting the fruits. Heat a bit to make the sauce. Pour this over the dessert. Decorate with mint and rosemary leaves.

Honey has been used in Ayurvedic medicine for 4000 years in India and is believed to be useful in weight loss, improving eyesight, treating urinary tract disorders, diarrhea, bronchial asthma, nausea, impotence and premature ejaculation. Honey is used with other herbal preparations because it enhances the medicinal qualities of other herbs enabling these to reach the deeper tissues of the body. Honey is therefore considered as “Yogavah” since it has the ability to penetrate the deepest tissues.

While honey contains simple sugars, the combination of fructose and glucose it has helps the body regulate blood sugar levels, making it a good alternative to white sugar. The antibacterial properties of honey make it useful for nourishing and moisturizing the skin, especially when used with other ingredients. Honey is often used as a powerful home remedy and beauty treatments.


How to Transform Life by Shifting Your Food And Eating Habits

healthy foodsIt’s not what outside that counts, it’s what’s inside that’s important. How many times have you heard that line? When it comes to health, though, what you have inside shows outside, and if you haven’t been eating well, what you have got to show for all and sundry are dry hair, weak fingernails, a bloated stomach, swelling ankles and blotched skin. If you’re young, you wouldn’t want to age faster than necessary. If you’re old, you would want to live just a little bit longer to see your grandchildren. So isn’t it about time to start being healthy?

The determination to become healthy begins with eating healthy recipes foods because nourishment, in its many forms, is solidly manifested in easy recipes food. Begin with journalism to keep track of your goals, daily progress towards those goals and whether you may need adjustments or improvements on the methods that you employ to achieve those goals. Whether you’re slim or with a few extra pounds, unhealthy eating habits make you go downhill faster. Junk food, little or no exercise, vices like drinking alcohol excessively, smoking, late nights with little or no sleep and drugs all contribute to an early appointment with the Grim Reaper. Transformation, much like love, is a matter of will. You will yourself to have a different outlook and a new attitude. Health is a state of complete wellbeing in the physical, mental and social arenas and these all have to be in sync to be certified healthy.

An occasional cheese hamburger with soda and large order of fries is all right but eating them three times a day over six months will land you in the hospital’s ICU for a stroke, malfunctioning kidneys or liver enlargement. A cream-filled, chocolate doughnut dipped butterscotch icing is fine if you have it twice a month but eating it every single day for breakfast, lunch and dinner and even as an in-between meals snack can give you diabetes within a month.

We are creatures of habits and not all habits are good. Change is always difficult, more so if applied to habits which have hardened into unhealthy routines. Taking baby steps to becoming healthy are best to encourage someone who’s about to take that leap of faith. Remember the journaling mentioned earlier? Before you begin writing, post a photo of yourself in a swimsuit and post it some place where you will see it at once and see it often. Date the photo and then start a journal by keeping a record of every single food or drink you take during the day, and under what circumstances you ate or drank them. Take note of the moods, cravings and hunger levels you had before, during and after you ingested particular kinds of food and drink and then leave what you wrote for analysis later, say, after a week of journalism. Take a weekly or bi-weekly photo of yourself, date the photos and post them to see how you’re progressing in your journey towards health and fitness.

Simultaneously, research on foods, drinks, exercise regimens and leisure activities which have been categorized and confirmed as nutritious and beneficial to other people in the past. After your research, stock up on these healthy foods and drinks and chuck the rest that are in your refrigerator, pantry or cupboard.

You have to contend with the withdrawal syndrome, which would have you preoccupied with cravings often and even more than you had before you embarked on this transformation. That happens because your body, for instance, has been so used to having “fixes” (quick solutions to whet your appetite) – a donut, a potato chips and soda or chocolate fix usually – that it is “wondering” why you aren’t feeding it what it used to be fed with before. You can still have your fixes, but not the fatty, sugary and salty treats you had. Instead of a doughnut, have a wheat bran muffin with honey; munch on some toasted pita chips with hummus dip rather than potato chips and have them with real fruit juice like pineapple or watermelon (if you still want the carbonation, add a splash of soda water); and if you’re an incurable chocoholic, have your chocolate dark of your former milk variety.

eating habitsStress often leads to over-eating so when this happens, de-stress yourself by meditating for 10-15 minutes. Clearing your mind and focusing your attention only on your breathing will seem like a million years in the beginning, but once you’ve got the hang of it, meditation will be something you’ll look forward to every time you feel anxious or tensed. If your mind starts wandering off and goes to the stressful issues you are having, refocus on clearing your mind and focus on your breathing again.

Do a physical make-over. Get a new haircut and have your hair highlighted with colors you wouldn’t have tried before or a manicure with nail polish you always thought of as too bold for you. In other words, celebrate your new life as you are changing it. A positive attitude towards your transformation is an easy and happy way to deal with whatever rough times you might encounter while applying these changes to your body and lifestyle. Remember that the nearer you are to your goal, the better you’re looking and feeling, and the longer you stay on your fitness regimen, the healthier you will become.

Difference between Crackers and Cookies

Crackers and CookiesCrackers are flat, small and crisp and come in round, square or triangular shapes typically with a salty flavor while cookies are sweet pastries with a crumbly texture and are often round in shape. Cookies are made similar to the way cake is made while crackers are made by layering dough. Crackers are often eaten with cheese or flavored with spices or stock. Some crackers have tiny holes in them called docking holes. The dough is filled with holes to keep large air pockets from forming as the crackers bake keeping them flat.

In healthy recipes, a cookie is like a small baked cake that can be crisp or soft and chewy and often sweetened. A cracker is thin and crisp flat bread that is usually unsweetened and can be salted or has a neutral flavor. The cracker is also often thinner than most cookies and has a characteristic crisp sound when you snap it into two. Cookies commonly have more shortening, oil or butter than crackers to give it a chewy texture.  


The layered dough of crackers gives it that characteristic crunchy and delicate texture. When you break a cracker in two, you will see thin layers like wafers while cookies will have more like pores or a crumbly texture.     Crackers and Cookies Recipe

Both crackers and cookies are made from grain flour dough and can be made at home or bought commercially. Crackers are also sometimes referred to as savory biscuits, particularly in the United Kingdom. Flavorings and seasonings for crackers may include herbs, seeds, salt, or cheese, which can be sprinkled on top of the dough before baking or mixed in with the other ingredients to make the dough. Cookies, on the other hand, are typically flavored or seasoned with sugar, chocolate, peanut butter, vanilla, cinnamon, ginger, nuts, dried fruits, caramel, or toffee.

Crackers generally have lesser calories than cookies and are consumed as a snack or appetizer while cookies are often served as a dessert. Some forms of crackers are branded as a health food made with nutritious ingredients and cereal grain. Crackers can be enjoyed with dips, meat slices, liver pate, peanut butter, jam, fruit preserves, or peanut butter while cookies are often served with milk, coffee, or tea.

Foods that Increase Women Fertility

Foods that Increase Women FertilityGood nutrition and a healthy reproductive system can increase a woman’s fertility. Unhealthy processed foods, junk foods, and foods injected with hormones or are genetically modified may imbalance the hormones and make it more difficult for women to conceive. Organic meat, fruits and vegetables are best for preparing the body for conception.

Zinc is an essential mineral for fertility and maintaining a healthy reproductive system. Lack of zinc can imbalance the levels of estrogen and progesterone levels in the female body. Zinc is also essential for egg production, which requires a certain amount to produce mature eggs ripe for fertilization. It is an essential mineral along with others that keeps hormone levels stable throughout the entire menstrual cycle and maintains enough fluid in the follicles for the egg to travel through the fallopian tube and into the uterus for successful implantation. It also helps reduce the size of inflamed fibroids, which cause infertility. Low levels of zinc have been lined to miscarriage in the early states of pregnancy. Healthy recipes and healthy foods rich in zinc include seafood especially oysters, spinach, pumpkin seeds, sunflower seeds, chia seeds, squash seeds, flaxseeds, wheat germ, cashews, pecans, walnuts, almonds, peanuts, hazelnuts, cocoa and chocolate, mung beans, kidney beans, chickpeas, and mushrooms.

Foods that promote healthy insulin function are good for fertility. Whole grains like brown rice, whole grain breads, oatmeal, and stone-ground cornmeal are complex carbohydrates that help regulate blood sugar and keep insulin levels normal. Protein from plants including peas, beans, and peanuts helps increase fertility. Women who full-fat dairy products like full-fat yogurt and whole milk have fewer problems with ovulation. This is most likely because of the calcium, essential in female fertility, found in these products.

Foods that Increase Women Fertilitty2Fresh produce is full of antioxidants that promote reproductive health. Many fresh fruits and leafy green vegetables are high in folate, which is important for preventing birth defects.

Healthy fats like omega-3 fatty acids regulate hormones, promote ovulation, increase cervical fluid, and improve fertility. Foods rich in omega-3 fats include oily fish like salmon, tuna, trout, herring, and cod. They are also found in egg yolks, walnuts, flaxseeds or flax oil, and hemp. Monoinsaturated and polyunsaturated fats in avocados, nuts, pumpkin seeds, and sesame seeds help reduce inflammation and increases insulin insensitivity, helping to boost fertility.