ASHA (FERTILITY COACH, LIFE STYLE

CONSULTANT, PRENATAL YOGA TRAINER)

I am an expert in helping others to change their lives and forget

about crash / fancy diet & counting calories. I replace those with
healthy diet & lifestyle changes while focusing on the real food.

Fertility diet is very simple; easy to cook that lightens your load to
wellness. Making small changes that turn habits and you
transform your entire life. Remember it’s about progress, not
perfection. The journey to improve fertility is never a straight line.

You need to trust your body, learn to respect and appreciate your
own body. Support your body with more positivity.

FERTILITY EMAIL
CHART FOR [email protected]

COUPLE SOCIAL
https://www.instagram.com/conceive
naturally/

YOUTUBE
https://www.youtube.com/c/ConceiveNaturally-
PARENTHOOD
TIMINGS DAY 1 (MONDAY)
7.00 AM green tea + a pinch of cinnamon powder YOU CAN ADD HONEY AS
SWEETENER

1 bowl mix sprouts + veggies (or)

1 bowl little millet veg upma (or)
8.30 AM 3 carrot-green peas idli, 1 cup sambhar/ dal (or) ADD SEASONAL VEGETABLES
200g Foxtail millet pongal

ADD BANANA
sunflower seeds (roasted) - 1tsp (IF YOU DON’T
GET COCONUT
11.00 AM tender coconut water – 100 ml (or) WATER)

pears / plums

2 oats roti+ 1 bowl carrot beetroot salad with chana sabji (or) 1
bowl quinoa pulao, 1 katori beetroot carrot salad( sauted) or
1.00 PM 1 katori matar paneer, 2 multigrain roti (or)
ADD MORE VEGGIES

2 multi grain roti with soybean curry

boiled peanuts – 1 cup (100 grams)
4.30 PM or
1 Halim ladoo
1 small cup tofu & vegetable stir fry+ roti (or)
1 veggies loaded multigrain sandwich (or)
7.30 PM 1 bowl oats kichadi with veggies (or)
1 cup vegetables (cooked) salad
plain milk + turmeric (only if you are hungry)
9.30 PM or warm water
TIMINGS DAY 2 (TUESDAY)
pepper mint tea or
7.00 AM green tea (add a pinch of cinnamon and 1 cardamon)

2 moong cheela, coriander-mint chutney (or)

1 bowl wheat rava upma with veggies (or)
8.30 AM 200g red rice lemon poha (or)
2 palak moong paratha with dal

pumpkin seeds – 2 tsp (roasted) pomegranate- 1

11.00 AM (or) kiwi – 1 (or) orange -1

2 ragi roti, 1 bowl amaranth leaves sabji (or)

1 katori drumstick sabji, 2 ragi roti, 1 katori beetroot- carrot YOU CAN ADD
1.00 PM salad( slightly sauted) (or)
RASAM& BUTTER
MILK
1 bowl brown rice with mushroom curry

4.30 PM leafy veggies soup

ADD PINK SALT ONLY

1 bowl tomato basil soup + 1chapatti (or)

7.30 PM 1 veggies loaded multigrain sandwich (or)
1 paneer stuffed roti, 1 bowl stir fried veggies.

9.30 PM drink warm water

TIMINGS DAY 3 (WEDNESDAY)
green tea + lemon
7.00 AM +honey
or
spearmint tea + honey
3 moong idlis, 1 bowl sambhar (or)
2 small paneer stuffed paratha with green chutney (or) OVERNIGHT
8.30 AM 200g vegetable oats upma (or)
SOAKED
BADAMS -5
1 cup sabduna kichadi with veggies
ROASTED SEEDS

11.00 AM flax seed – ½ tsp pumpkin seed – ½ tsp guava – 1 (or) DATES – 2
orange - 1 (OPTIONA
L)
1 katori bhindi sabji, 1 bowl little millet, 1 katori carrot
tomato salad( slightly sauted)
(or)
1.00 PM 2 multi grain roti with soybean curry (or)
1 bowl carrot – broccoli (sauted / steamed) with 2 tsp white rice
(without starch) (or)
2 wheat chapati with channa / mix veg curry
ROASTED CHICK PEAS
4.30 PM tomato basil soup- 1 bowl – 1 CUP
(OPTIONAL)
1 bowl carrot – mushroom soup + 1 chapatti (or)
2 uttappam, 1 cup sambhar(or)
7.30 PM
1 garlic roti with carrot paneer sabji (or)
1 bowl mix veg soup + 1chapati

9.30 PM 1 APPLE DRINK WARM WATER

TIMINGS DAY 4 (THURSDAY)
7.00 AM green tea + honey
ORGANIC GREEN
TEA LEAVES

3 oats palak idli, 1 katori sambhar (or)

1 bowl oats veg porridge (or)
8.30 AM 2 small paneer stuffed paratha with curd (or)
ADD CUCUMBER IF
YOU WANT
2 Whole wheat chapati with broccoli sauted

sunflower seed – 2 tsp

(roasted)
11.00 AM pomegranate – 1 (or)
guava - 1
1 cup brow rice with cluster beans sabji (or) CURD – ½
2 ragi dosa / roti with spinach curry (or)
1.00 PM 1 katori bottle gourd - chana dal sabji (or) CUP
2 multigrain roti, 1 katori moong dal (or ) (HOMEMAD
2 chapatti with 1 bowl toor dal / french beans sabji E)

yellow pumpkin soup (or)

4.30 PM green tea

1 bowl bottle gourds soup + 1 roti (or)

7.30 PM 1 moong dal cheela, 1 cup stir fried veggies (or) ADD VERY LESS OIL
1 cup vegetables (cooked) salad

1 GUAVA
9.30 PM drink warm water (OPTIONAL)ONLY IF
YOU ARE HUNGRY)
TIMINGS DAY 5 (FRIDAY)
7.00 AM cinnamon tea + honey USE CINNAMON
POWDER

3 ragi rava idly with garlic chutney (or) ADD VEGETABLES

1 bowl quinoa upma with veggies (or)
8.30 AM 2 moong chilla, 2 tbsp. flaxseed-garlic chutney (or)
(CURRY / SABJI)
IF YOU DON’T GET
2 rava dosa / 2 buckwheat dosa with spinach curry FRESH SPINACH

pumpkin seeds- 1 tsp sunflower seeds – 1 tsp

11.00 AM dates- 5 ROASTED SEEDS

1 cup brown mint rice with rajma curry (or)

1.00 PM 2 chapatti with 1 bowl toor dal / french beans sabji (or)
2 multi grain roti, 1 bowl masoor dhal

Cooked moong sprouts (or) guava – 1

4.30 PM (Or)
ADD PINK SALT FOR
DRESSING FOR
Pomegranate – 1 SPROUTS

1 bowl mix veg soup + 1chapati (or)

7.30 PM 1 cup foxtail millet upma with veggies (or)
2 oats dosa with mint chutney

9.30 PM plain milk + turmeric DRINK WARM WATER

TIMINGS DAY 6 (SATURDAY)
raspberry tea (lemon+ cinnamon + honey)
7.00 AM or green tea

2 pesarattu (green gram dosa) with onion chutney (or)

2 palak besan cheela, coriander-mint chutney (or)
8.30 AM 2 multigrain avocado toast (or)
wheat rava upma with coconut chutney

1 APPLE
1
11.00 AM flax seeds- 1 tsp pumpkin seeds – 1 tsp kiwi fruit - 2 ORANGE
(OPTION
AL)

1 bowl methi , spinach quinoa kichadi with sauted veggies

(or) 1 bowl little millet with bhindi sabji (or)
1.00 PM
MIX VEG STIR DRY
1 cup brown rice with cluster beans sabji YOU CAN ADD AS
or SIDE DISH
1 bowl brown rice with matar paneer curry

4.30 PM banana flower soup ADD TURMERIC

- 1 cup MORE
1 bowl moong dal soup + 1 veggies dosa (or)
2 vegetable idly + dhal + 1 small cup stir fried veggies
7.30 PM (or) 2 wheat chapatti +paneer sabji or
2 wheat phulka + 1 cup mix veg curry

9.30 PM 1 apple DRINK WARM

WATER
TIMINGS DAY 7 (SUNDAY)
coconut milk - 1 glass DON’T ADD ANY
7.00 AM or OTHER
SWEETNER
green tea + lemon + honey

Cucumber neer dosa – 2 with mix veg curry (or)

8.30 AM 1 bowl yellow moong dhal kichadi (or)
1 bowl oats kichadi with veggies (or)
2 moong chilla with garlic chutney

water melon 0r
11.00 AM coconut water
2 multi grain chapati with mix veg curry (or) MUTTON OR SEA
FOOD (NON
2 ragi balls (mudde) medium sized with peanut chutney VEG)
1.00 PM (or)
1 small cup with rice with dhal, sauted veggies (or)
1 bowl methi , spinach quinoa kichadi with sauted veggies
orange – 1
4.30 PM pomegranate – 1
guava - 1

1 bowl ladies finger soup + 1 multi grain roti (or)

7.30 PM 2 wheat phulka + 1 cup mix veg curry (or)
daliya / wheat rava upma with coconut chutney

9.30 PM plain milk (only if you are hungry)

Vegetables Fruits

Ash gourd 1. Apple

Avocado 2. Red banana
Beetroot 3. Kiwi
Bell pepper
4. Orange
Broccoli
Carrot 5. Pomegranate
Cauliflower 6. Mossambi
Corn 7. Pear
Garlic 8. Dragon fruit
Ginger 9. Mango
Green bean 10. Strawberry
Mint 11. Watermelon
Moringa
12. Muskmelon
Mushroom
Okra 13. Rasberry
French beans
Bottle gourd
Snake gourd
Pea
Radish
Sweet potato
 YOGA POSES FOR WOMEN

1. Butterfly pose
• Sit with your spine erect and legs spread
straight out.
• Now bend your knees and bring your feet
towards the pelvis. The soles of your feet
should touch each other.
2. Standing forward bend
• Stand with your feet together. Bend your knees slightly and fold your torso
over your legs, moving from the hips,
not the lower back.
• Place your hands next to your feet or on
the ground in front of you.
Inhale and extend your chest to lengthen your spine.
Keep your gaze directed forward.
• Exhale and gently press both legs toward straight. Lift the kneecaps and
gently spiral your upper, inner thighs back. Keep your legs straight without
hyperextending.
• On an exhalation, extend your torso down without rounding your back.
Stay long throughout your neck, extending the crown of your head toward
the ground. Draw your shoulders down your back.
3. Child’s pose
• Come to your hands and knees on the mat.
• Spread your knees as wide as your mat, keeping
the tops of your feet on the floor with the big toes touching.
• Bring your belly to rest between your thighs and root
your forehead to the floor. Relax the shoulders, jaw,
and eyes. If it is not comfortable to place the forehead on the floor, rest it on
a block or two stacked fists. There is an energy point at thecenterof the
forehead in between the eyebrows that stimulates the vagus nerve and
supports a "rest and digest" response. Finding a comfortable place for the
forehead is key to gaining this soothing benefit.
• There are several possible arm variations. You can stretch your arms in front
of you with the palms toward the floor or bring your arms back alongside
your thighs with the palms facing upwards. These are the most common
variations. But you can also stretch the arms forward with palms facing up for
a shoulder release or try bending the elbows so that the palms touch and
rest the thumbs at the back of the neck. In this position inch the elbows
forward.
• Do whichever feel more comfortable for you. If you've been doing a lot of
shoulder work, the second option feels nice.
• Stay as long as you like, eventually reconnecting with the steady inhales
and exhales of your breath.
4. Cobra pose

1. Begin on your belly with your feet hip-distance apart and your hands beside
your ribs.
2. Extend your big toes straight back and press down with all ten toenails to
activate your quadriceps.
3. Rotate your inner thighs toward the ceiling to broaden the lower back.
4. Pressing down lightly with your hands, start to lift your head and chest, rolling
your shoulders back and down.
5. Keep the back of your neck long and focus on lifting your sternum instead of
lifting your chin.
6. Straighten your arms while keeping your shoulders remaining away from your
ears. Keep at least a slight bend in your elbows.
7. To exit the pose, release back to your mat.
5. Pranayama
• Sit in a comfortable cross-legged position such as Easy Pose (Sukhasana)
• Close the right nostril with your right thumb.
Inhale deeply through the left nostril.
• Close the left nostril with the ring finger of your right hand as you release the right nostril.
• Exhale slowly through your right nostril.
• Keeping the left nostril closed, inhale deeply through your right nostril.
• Seal the right nostril again with your thumb, then release the left nostril.
• Exhale out of the left nostril. You should now be in the original position, with the thumb
sealing the right nostril.
• Repeat the process ten times, gradually increasing the number of repetitions.
• Once you gain full breath control during Nadi Shodhana, begin to hold your breath for a
moment at the top and bottom of each inhale/exhale cycle. Never strain; let this next stage
develop gradually.

Walking :
Morning – 45 minutes , Evening – 30 minutes
 YOGA POSES FOR MEN
1. Boat pose

• Lie on your back with your feet together and arms

beside your body.

• Take a deep breath in and as you exhale, lift your

chest and feet off the ground, stretching your arms
towards your feet.

• Your eyes, fingers and toes should be in a line.

• Feel the tension in your navel area as the abdominal

muscles contract.

• Keep breathing deeply and easily while maintaining

the pose.

• As you exhale, come back to the ground slowly and

relax
2. Bow pose
• Start lying down on your stomach with your arms
• on the side of your body.
• Fold your knees up and reach your hands
• to hold your ankles.
• Breathe in and lift your chest up off the
• ground while pulling your legs up.
• Hold the pose for 15 seconds, and
• remember to keep breathing.
• To release, bring your chest and legs back toward the ground, release the hold on
your ankles, and relax, face down.
• Repeat for a total of 3 times.

3. Bridge pose
• Lie on your back and bend your knees.
• Adjust your feet and arms.
• Lift your hips.
• Tuck your chin.
• Interlace your hands behind your back.
• Relax your glutes and engage your inner thighs.
• Lift your hips higher.
• Slowly release.
4. Pranayama (breathing exercise)
• Sit in a comfortable cross-legged position such as Easy Pose
(Sukhasana)
• Close the right nostril with your right thumb.
Inhale deeply through the left nostril.
• Close the left nostril with the ring finger of your right hand as you
release the right nostril.
• Exhale slowly through your right nostril.
• Keeping the left nostril closed, inhale deeply through your right
nostril.
• Seal the right nostril again with your thumb, then release the left
nostril.
• Exhale out of the left nostril. You should now be in the original
position, with the thumb
sealing the right nostril.
• Repeat the process ten times, gradually increasing the number of
repetitions.
• Once you gain full breath control during Nadi Shodhana,
begin to hold your breath for a
moment at the top and bottom of each inhale/exhale cycle.
Never strain; let this next stage develop gradually.
5. Lotus pose (padmasana)

• Sit on the floor with your legs straight out in

front of you, back straight and arms at your
sides.
• Bend your right knee and bring it into your
chest.
• Gently pull your right ankle to the crease of
your left hip.
• Bend your left knee and pull into your chest,
resting it in the hip crease

NOTE :
1. Men can go to gym; he can do all exercises.
2. Give priority to the above-mentioned poses to
improve sperm quality

Walking :
Morning – 45 minutes , Evening – 30 minutes
 FIND THE PRIORITIES HERE
WHOLE GRAINS/ CEREALS FRUITS
• WHOLE OATS • LOCAL/SEASONAL FRUITS
• BARLEY • GRAPE FRUITS
• MILLETS • ORANGES
• BUCK WHEAT
• KIWI
• QUINOA
• BROWN RICE • POMEGRANATE
• RED RICE • APPLES
• HAND POUNDED RICE • PEARS
• PEACHES
• PLUMS
• RED BANANA

CALCIUM RICH FOODS

• DARK GREEN LEAFY VEGGIES
• SESAME SEEDS
• BROCCOLI
• ALMONDS
• HAZELNUTS
• YOGHURT
• CHEESE
• CABBAGE
NOT EATABLES
1. RAW VEGETABLES
2. RAW SPROUTS
3. JUNK FOODS
4. PROCESSED FOODS
5. OILY FRIED ITEMS
6. TOO MUCH SPICY FOODS
7. MAIDA ITEMS
8. SUGAR , JAGGERY
9. FRUIT JUICES
10. TEA & COFFEE
11. CHICKEN, BEEF
12. NO ALCOHOL
13. NO SMOKING
 FERTILITY FRIENDLY FOODS

LEAFY VEGETABLES GARLIC

BLACK CHANNA POMEGRANATE
HONEY GREEN TEA
SUNFLOWER SEEDS BROCCOLI
PUMPKIN SEEDS BOILED PEANUTS
WALNUTS SUNFLOWER SEEDS
RAW COCONUT PUMPKIN SEEDS
CINNAMON WATER FLAX SEEDS
TURMERIC WALNUTS
PEPPER ORANGES,TOMATO,GOOSEBERRRY

JEERA WATER LEMON

GREEN TEA BADAM
POMEGRANATE PISTAH
BERRIES ASHWAGANDHA
NONVEG- SEAFOOD, MUTTON NONVEG-MUTTON LIVER, SEAFOOD
 INSTRUCTIONS FOR BOTH

1. Stay active while planning for pregnancy

2. No diet mixtures
3. Follow 100% diet together for better results
4. You can improve fertility by following healthy&balanceddiet
5. Don’t take non-prescription drugs on your own ( especially anti – depressants)
6.Do intercourse from 8thday alternatively
7. Try different positions like doggy style, women on top only if you are comfortable
8. You both need to feel the pleasure at the same time
9. Take mobile break at least one hour before bed time
10. Take at least 7-hour Nap. Get good sleep.
11.Don’t sleep in the afternoon
12. Drink lots of water at least 8 glasses a day
13. Monitor ovulation with transparent discharge / white discharge or basal body
temperature
14. While you are trying to get pregnant , try to relax and reduce stress as much as
possible
15. Stay active. Being active and doing physical activity regularly will improve
fertility for both
16. Reach your healthy weight.
17. Do Surya namaskar
FEW POINTS FOR HUSBAND FEW POINTS FOR WIFE
 Do Physical activity.  Start folic acid (morning only)
 Avoid oily foods / spicy foods  Add shatavri (morning & night
 Avoid junks after food)
 Don't travel too much  Maintain healthy weight
 Don't wear tight inners / tight jeans  Don’t stress yourself too much
 Add more vitamin D(sunlight) morning  Don’t sit for too long, take a break
between 7 am to 8 am & move around regularly
 Add vitamin C (lemon, Amla, tomato)  Use back & neck support while
 Ashwagandha (morning & night after working
food)  Take vitamin d (sunlight between
 Add red banana daily in his diet 7- 8am) any 20 mins
 Be careful about toxic substances (like
pesticides & fertilizers)
 Avoid hot showers & sitting in hot
baths
 If you sit for too long, get up and
move around regularly