Fertile Nutrition: Salad Greens


Salads are a perfect starter to any meal or are great by themselves. Not all salads are the same, however. Crispy iceberg lettuce is delicious, although it is not the most nutritious choice. So if you’re going to eat salads, remember this rule—the darker the color of your salad greens, the healthier.
Iceberg lettuce has a high water content, and does contain some vitamins, minerals, and fiber. So for many, it can be filling while being low in calories, making it a nice choice for a salad base. However, when it comes to eating for nutrition, especially during the fertility process, it doesn’t offer as much of the substantial vitamins and nutrients that other greens do.
Some great choices for salad greens are spinach, romaine, arugula, green leaf lettuce, Bibb lettuce, watercress, and kale. The dark leafy greens have a higher content of Vitamin A which is excellent for follicular development and cervical fluid. The darker varieties also rank higher in Vitamin K which is helpful for cell growth. Spinach and Romaine lettuce are high in Folic Acid which is beneficial for conception and overall general health in women, and improved sperm production in men. The higher fiber content in these darker salad greens help to remove toxins from the body. Kale and Bibb lettuce are good sources of calcium. Leafy greens contain a healthy dose of Vitamin C which helps to increase the hormone progesterone which regulates menstrual cycles and improves the uterus lining for implantation.
Even if you find it difficult to switch to any of these darker leaf greens as an entire base, try adding them to your diet by mixing them with a little iceberg lettuce. Having them in your fridge also makes it easy to add a few pieces on a sandwich, or roll up with slice of turkey as a snack!


Fertility Tips for the Holiday Season: Nourishing Foods


Fresh assorted vegetables in boxes on farmer's marketGood morning!  This week, as many gather to celebrate the holidays, it is a great time to remember the importance of nourishing foods to feed both your body and spirit.  As you are celebrating over the next two weeks, keep in mind the importance of balance.  While there isn’t one perfect diet for fertility, there is a balance between allowing yourself to enjoy the special holiday meals, and providing your body with the most healthy and nourishing foods possible.  With the awareness of a few simple tips, you can enjoy your holiday meals while nurturing your fertility.
Nutrition for your fertility can be broken down into a few easy to remember guidelines, derived from Dr. Kiltz’s Fertile Secret:

  • Clean:  Try to reach for the most pure items with the fewest ingredients.  Minimize processed foods, to maximize the nutrients available to your body.
  • Fresh:  Include something fresh in every meal.  While enjoying your holiday meals, add an extra side of fruits or vegetables.
  • Clear:  Make sure that you are drinking plenty of water!

We want you to enjoy the holidays, while also feeling in control of your journey to your most fetile self.  If you are going to indulge this holiday, remembering to balance with one of the guidelines above will help you to stay on course.
For more Fertilty Tips for the Holiday Season, be sure to check our first two articles in the series; Yoga and Peaceful Movement and Acupuncture, Massage, and Self-Care.
If you are interested in scheduling an appointment with our CNY Healing Arts practitioners, please feel free to contact us.
We also welcome you to revisit our Holiday Support Guide for many tools for coping with the holidays while facing infertility.
Finally, did you know that we started  new Private Facebook Fertility and Pregnancy Groups for current clients?  Here, you can find a safe and secure space to share with other women and men facing similar challenges.  You can get immediate support and feedback!  If you are interested in joining, please message Lisa Stack within the Patient Portal
If you are interested in a more private one-on-one support situation, Lisa Stack is our CNY Fertility Center Support Coordiator, she offers her services as a lay support person and can be contacted by email at if you are not yet a client or via the Patient Portal if you are a current client.
Request Consultation or Appointment
If you are a new patient and would like an initial fertility consultation, in-office or over the phone, please visit this link and fill out our New Appointment Form or call us toll free at 800-539-9870.


Kale – A Fertility Champ


Kale is a member of the cruciferous family and is one of the leaders when it comes to nutritious veggies. It is packed with antioxidants and a mega-load of vitamins and nutrients. Kale is a phytonutrient which is known to promote health by enhancing the immune system, repairing damage to and protecting cells, and removing harmful products from the body, and reducing inflammation. This makes kale a real champ when providing a healthy diet for fertility, especially for those with PCOS or endometriosis.
It is best when purchased organically. Look for bunches that have dark, small to medium leaves on them. Peel the leaves from the spine/stalk. Soak and rinse thoroughly before preparing.
Kale is chocked full of Vitamin A, and is also one of the best plant-based sources of calcium, which is terrific if you’re lactose intolerant because calcium plays a role in egg maturation and follicular development.
How to eat it? It is delicious just sautéed in a fry pan with a drizzle of olive oil and a little garlic, or add some thinly sliced red peppers, or any other vegetable(s) to the mix.
Here’s a great recipe for Kale-Stuffed Chicken which combines the Vitamin B power in the chicken (which is good for hormonal balance) with the awesomeness of the kale!
Whole roasting chicken (inside contents removed)
Garlic powder
Red Cayenne Pepper, if desired
1 bunch of kale
1/2-2 tsp. of peach preserve (regular or sugar-free)
Olive oil
1/2 small red onion, thinly sliced
Place the roasting chicken in a large, shallow roasting pan. Take your peeled and rinsed kale, place in bowl, and drizzle olive oil over (enough to slightly coat). Add red onions and dash of salt & pepper, peach preserve and mix well; stuff into chicken (leftover mix can be added around the outside of the chicken). Sprinkle the top of the chicken with salt, pepper, garlic powder, paprika, and if desired red cayenne pepper. Bake in a 350 oven for 1 ½ hours or until golden brown.
Request Consultation or Appointment
If you are a new patient and would like an initial fertility consultation, click here to request a phone or in-office visit, or call us toll free with your questions at 800-539-9870.


Sweet Potatotes: Nutrition for Fertility


The fall harvest has started rolling in! There’s an abundance of fresh, delicious foods ready for us to enjoy. With the cooler temperatures, it’s a great time to roast up some of these tasty treats while helping your body prepare for conception!
The stars of the show are sweet potatoes! Sweet potatoes are jam-packed with health benefits such as:
• A whopping 700% of the US RDA for Vitamin A which can be found in one serving! Vitamin A helps to improve cervical fluid and follicle development.
• The beta carotene in them can help to regulate menstrual cycles.
• Vitamin B – helps to regulate hormone production.
• Vitamin C – helps to build the immune system; just 7 ounces has 65% of the daily amount of Vitamin C!
• Antioxidants which help to prevent inflammation in the body and helpful in alleviating symptoms of PCOS and endometriosis.
• Good source of complex carbohydrates which help to stabilize the blood sugar.
• Unique source of calcium and iron.
• Potassium, which is especially important during stressful times because it balances the nervous systems and helps to elevate mood.
Here’s a delicious, simple recipe for Sweet Potato Wedges:
• 3 large sweet potatoes
• 2 tablespoons olive oil
• 1 tablespoon minced fresh rosemary leaves
• Dash of salt and coarsely-ground black pepper
Wash and cut sweet potatoes into sticks or wedges. Place potatoes in a bowl and toss with oil, then spread out onto a baking sheet and sprinkle with rosemary and salt & pepper. Bake about 30 minutes at 375 degrees or until browned and tender. You may want to turn potatoes over half way through baking time.
Experience our Interactive Fertility Support Webinar: Nutrition for PCOS from the comfort of your own home on Thursday, October 18th 6:30-7:30pm! This interactive virtual support group experience, where Lisa and Heather Neely, RD will cover the importance of nutrition while coping with PCOS. You will have the opportunity to ask questions and give feedback. Please email Lisa with any questions: To register, please visit the following link:
Here are some great workshops coming up at the  following CNY Fertility Center locations-
Fertile Foods Workshop-Saturday, October 27th 1:00-2:30 – No Fee
Join Heather Neely, RD for a workshop on eating right for fertility. We will discuss how a healthy diet can help increase your chances for pregnancy. Topics include: foods to add or limit in your diet, key nutrients you should be getting now, food and its effect on your hormones, and getting to or maintaining a healthy weight. There will be a Q&A session. Please RSVP to 315.671.5755.
Fertile Foods Nutrition Workshop-Saturday, October 13th 11:00am-12:00pm – No Fee
Meet with Rebecca Rice M.S., L.Ac. to explore healthy eating and discuss foods that supports your fertility. We will have samples available for tasting and you will leave this workshop with some great recipes to try at home. Please RSVP to 518.724.5750.
Fertile Foods and Supplements-Tuesday, October 23rd 6:00-8:00pm – No Fee
Shelley Szymko-Carroll, L.Ac., will discuss how a healthy diet can improve fertility and increase your chances for pregnancy: key nutrients and the recommended dosages of supplements; how sugar, caffeine, and dairy products may affect fertility, and the benefits for some women to eat gluten-free. Male nutritional and supplement recommendations will also be given so that both partners are maximizing your chances to conceive. Dietary recommendations are made based on Traditional Chinese Medicine principles and foods are discussed based on their energetic benefits for fertility using the cookbook, Cooking for Fertility by Kathryn Simmons-Flynn. Handouts will be provided, Q&A included. Women and men welcome to attend. RSVP required at 585.244.1280 ext. 2.
Request Consultation or Appointment
If you are a new patient and would like an initial fertility consultation, click here to request a phone or in-office visit, or call us toll free with your questions at 800-539-9870.


Dr. Rob Kiltz's Integrative Approach to Fertility: The Fertile Secret


When trying to conceive, it is beneficial to take a multi-faceted approach to fertility. In combination with medical procedures such as IVF or IUI, it is helpful to add other approaches such as yoga, acupuncture, and proper nutrition. Together, these help the mind, body, and spirit.
At CNY Fertility Center, Dr. Rob Kiltz, believes in the use of yoga and acupuncture to help increase the likelihood of conception. Dr. Rob Kiltz is now offering a complementary acupuncture treatment for all clients to utilize either pre- or post-embryo transfer, at his Albany and Syracuse centers. Dr. Rob is also offering Yoga for Fertility class free of charge due to his strong belief in the power of yoga to improve the body’s ability to conceive (for men and women).
According to results published in Fertility and Sterility, acupuncture has been shown to be significant especially when undergoing an IVF cycle. The underlying belief is that acupuncture reduces stress, improves blood flow to the ovaries and uterus, and helps to increase the number of follicles for a greater chance of conception.
Yoga for Fertility helps to relax the body, balance hormones, and enhances blood flow to the reproductive organs as well as to soothe and quiet the mind. Often times there can be many emotions which are challenging during the fertility process, and yoga helps to keep the mind focused and creates calmness within.
Nutrition is yet another component; a healthy diet will improve your mind as well as your body. Fueling the body with adequate folate, B vitamins, healthy oils, etc. is an instrumental to fertility. Even making small changes such as exchanging olive oil for margarine when cooking can really impact the body and make it a healthier environment for your conception.
To learn more about any of the above or to request consultation or an appointment, please call us toll free with your questions at 800-539-9870. If you are a new patient and would like an initial fertility consultation, click here to request a phone or in-office visit.


Eating to Reduce Symptoms of Endometriosis


Diet may play a key role in reducing and relieving symptoms of endometriosis. Whenever possible, always choose the most natural state, whole, organic foods—and a variety of them! Some excellent sources that may help to provide relief are:
Vegetables and Fruits. Eating raw or lightly steamed vegetables is preferred. Organic is best. If using non-organic vegetables and fruits, peel them to remove the pesticides which may contain dioxin (which can increase estrogen levels and contribute to the symptoms of endometriosis).
Some of the greatest vegetables for endometriosis are from the cruciferous vegetable category! These vegetables are the powerhouse players of veggie nutrition. They can help to eliminate excess estrogen from the body which is found in women with endometriosis and help to improve the immune system. Here are some examples of these ‘cruciferous incredibles’: Arugula, Bok Choy, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Collard greens, Kale, Kohlrabi, Radishes, Turnips, and Watercress.
Dark, leafy vegetables contain B vitamins. These help the liver to excrete the excess estrogen, and help breakdown circulating estrogen in the body. These veggies also help to relax muscles in the uterus.
Healthy Oils. Omega 3’s aid in reducing inflammation and possibly slow the growth of endometrial tissue. Try adding these to your diet: olive oil, flax seeds, walnuts, and cold water fish. Healthy oils prevent the prostaglandins that stimulate contraction and cause pain.
Fiber. Help to aid in digestion and the elimination of toxins from the body. Oatmeal, legumes, brown rice are good choices.
Iron-rich foods. Green, leafy vegetables, dried apricots, sunflower seeds are great sources of iron that helps with deficiency sometimes caused by the heavy bleeding and fatigue that occurs with endometriosis.
Mix and match! For example, try a salad made with arugula, top with a homemade oil dressing; add some cauliflower and seeds on top!
Request Consultation or Appointment  
If you are a new patient and would like an initial fertility consultation, click here to request a phone or in-office visit, or call us toll free with your questions at 800-539-9870.


Fresh, Whole Foods for Fertility!


The farmer’s markets are open!  Now is a great time to explore all of the whole, fresh foods that local growers have to offer.  Pair them with some other nutrition-boosting foods at your store.  These foods are tasty and help to support good nutrition for fertility.
Fruits and vegetables this time of year are abundant.  Eat them fresh or freeze them for later!  Look for ones that contain folate (also known as B9) as it is beneficial for fertility in both men and women.  Adding colorful fruits and veggies to your diet ensure that you are getting a rainbow of vitamins, enzymes, and antioxidants for healthy reproductive systems.  Fruits and veggies, especially dark, leafy greens, also contain fiber which helps to reduce PCOS, immunological issues, and promotes healthy hormonal balance.  Raw, organic veggies are great because they help to cleanse the body.
Eating grains that are in their whole and natural form is key.  They are complex carbohydrates that are filled with fiber, vitamins and minerals, and also help to support the immune system.  Whole oats, quinoa (click here for an awesome Quinoa Salad recipe!), popcorn, and wild rice are some excellent examples.
Nuts and seedsare great for men and women.  Zinc found in nuts and pumpkin seeds enhance testosterone production and increase sperm count.  An antioxidant, selenium, which is found is nuts and seeds is important for preventing chromosome breakage.
Adding healthy oils when sautéing your veggies, adds an extra boost of essential fats for both men and women which play a crucial role in hormonal functioning.  Healthy fats, such as Omega 3’s can found in avocadoes.  The Aztecs actually referred to avocadoes as the “fertility fruit” as they help increase sperm motility.
Join us for our workshops on nutrition and fertility!
In Syracuse:
Fertile Foods Workshop, Saturday, July 28th from 1-3pm.  No Fee.  RSVP to reserve your spot at 315.671.5755
In Albany:
Nutrition Workshop, Thursday, July 12th from 7-8pm.  Free to attendPlease RSVP to 518.724.5750
In Rochester:
Fertile Foods & Supplements, Thursday, July 19th from 6-8pm.  Free to attend! Please RSVP at 585-244-1280 ext. 2


Nutrition for Fertility: Consuming Foods in Their Natural Form


You’ll be happy to know that there are certain foods you can eat to boost your fertility. Something you may not know is that these foods are most effective when consumed in natural form. This means for the highest nutritional value: choose fresh, unprocessed, organic foods whenever possible. As shown in the recipe below, you can combine these foods in all sorts of ways to enhance the fertility-boosting effects of any meal or snack:

  • Whole Grains – don’t give up carbs. Rather, choose wisely. Refined carbohydrates like white bread, white rice, and bleached flour affect blood sugar and insulin more severely than complex carbs like whole grain bread, brown rice, stone-ground cornmeal, and oatmeal. And anything that’s bad for insulin function is bad for fertility!
  • Plant Protein – start eating less meat and getting your protein from plant sources like beans, peas, and peanuts. Beans are also high in iron, another fertility-booster.
  • Full-Fat Dairy Products – a study at Harvard found that women who consume whole milk, full-fat yogurt, and even ice cream, as opposed to low-fat or no-fat dairy products, have fewer complications with ovulation.
  • Fresh Fruits and Veggies – are full of antioxidants, which promote reproductive (and general) health. Citrus fruits, strawberries, and green leafy veggies are also high in folate, an important nutrient that prevents birth defects. Avoid overcooking veggies!
  • The “Right” Fats – are monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids. These fats, as opposed to trans fats and saturated fats, reduce inflammation and increase insulin sensitivity. You can find them in avocados, sesame and pumpkin seeds, nuts, salmon and sardines.

Recipe: Open-Faced Veggie Melt

  • 1 slice of hearty, whole-grain bread
  • Dijon mustard
  • 1 to 2 thin slices red onion
  • 4 to 6 thin slices cucumber
  • 1/2 ripe avocado
  • Sea salt
  • Freshly ground pepper
  • 1 thick slice Swiss cheese

How You’ll Make It:

  1. Preheat the broiler.
  2. Spread the bread generously with mustard.
  3. Scoop the avocado flesh from the peel with a spoon and slice lengthwise. Fan the avocado on the mustard.
  4. Arrange the onion slices and cucumber over the avocado and sprinkle lightly with salt and pepper. Top with the cheese.
  5. Place under the broiler until the cheese is just melted and bubbling, about 1 minute.