Elixirs for Optimal Fertility by Karishma Manchanda

W W W . I N N E R F R E E D O M . C O . I N

ELIXIRS FOR

OPTIMAL

FERTILITY

fertility smoothies,

& more

BY

PRESENTED

MANCHANDA

KARISHMA

© 2020 by Karishma Manchanda, Founder & Master

Copyright

at Inner Freedom, the School for Reengineerng your

Instructor

Consciousness.

rights reserved. No part of this book may be produced or

All

in any form or by any means, electronic or mechanical,

utilized

photocopying, recording or by any information storage

including

retrieval system, without permission in writing from the

and

Publisher.

Published 2020

MEDICAL WARNING AND DISCLAIMER

information shared in this book is provided for educational

The

only and is not intended to treat, diagnose or prevent

purposes

disease. The entire contents of this book are based upon the

any

of Karishma Manchanda. The information on this book is

opinions

intended to replace a one-on-one relationship with a qualified

not

care professional and is not intended as medical advice. It

health

intended as a means of sharing of knowledge and information

is

the research and experience of Karishma Manchanda and her

from

We encourage you to make your own health care

community.

based upon your research and in partnership with a

decisions

qualified health care professional.

WHAT INSPIRED THE CREATION OF THIS BOOK

My very own journey!

constant tussle with PCOS and Pitutary Microedenoma with

My

levels of Prolactin made my doctors put me on endless series

high

pills which were killing me slowly from within. I could sense

of

becoming a way of life and my innate life force depleting

fatigue

by day. My wight surpassed the limits and I had to find a

day

solution that allows me to live my life to the fullest.

permanent

day, fed up of daily fatigue and dragging my body with

One

muscles, I decided to quit medicines and heal my Mind,

aching

Body & Spirit using holistic means.

I give my very own example in my workshop on Healing with

When

Intelligence, students used to ask if healing can truly help

Akashic

out diseases and illnesses as well. My answer always has

ease

a big YES! However, just like if you clean the garbage once,

been

also need to ensure garbage is not again piled up, you need to

you

regular cleaning for maintenance; just as you would take bath

do

daily or sweep the house each day.

more can be more healing than Mother Earth's very own

What

medicine - Raw Fruits an Vegetables that are packed with

natural

live enzymes to heal your physical body inside out.

with Healing Techniques taught in workshop called

Coupled

with Akashic Intelligence, one can truly heal self

Healing

students started asking what I eat to remain so energetic all

My

time, how do I not look my age, from where do I get that

the

glow.... and this lead to the creation of this book.

Dedicated to all my students!

Love,

Manchanda

Karishma

www.innerfreedom.co.in

S M O O T H I E S

SMOOTHIES &

FERTILITY

MEAL

QUICK

TO INCLUDE FERTILITY FOODS

EASY

FOODS & LIVE ENZYMES

FRESH

YOUR BODY INSIDE OUT

HEALS

TASTES YUM

ARE SOME OF THE HEALTH BENEFITS OF HAVING

WHAT

REGULARLY?

SMOOTHIES

purely depends on what you put into your smoothie!

It

foods have different benefits and nutrients. Try to add

Different

natural ingredients, preferably organic. Ensure you add your

all

more and use fruits to make your veggies taste better.

veggies

Don't miss out adding your superfoods too!

Some of the fertility related health benefits include:

effect on cycle

Balancing

of hormones

Balancing

egg health

Increased

blood flow to the uterus

Healthier

of the liver and blood

Cleansing

to the body

Hydration

of common fertility issues like PCOS

Reversal

immunity and more life force

Better

MAKE YOUR OWN

FERTILITY

SMOOTHIE:

Smoothie =

Fertility

Cup Veggies +

1

Cup Fruit +

1

Cup Liquid +

1

least 1 Super-food +

at

Protein Source +

1

of Choice +

Sweetener

to build desired

water

consistency

VEGGIES:

Spinach, preferably baby spinach to start with (till you

Greens:

used to the taste of stronger greens). Kale (for those who like

get

strong punch of greens). Swiss Chard or Red Chard can be good

a

too.

options

of your choice (choose neutral tasting microgreens

Microgreens

as kale, bok choy broccoli, cauliflower etc). Hormone

such

Microgreens include bok choy, fenugreek (breast

balancing

etc. Microgreens are high on folate and iron. Carrot &

health)

microgreens are specially high on beta carotene

Beetroot

to their mature versions of veggies. Pea shoots,

compared

Flax seeds, sesame seeds are other varieties you may

Sunflower,

Join our Whatsapp Workshop to learn more on growing

add.

at home as store bought can be very expensive!

Microgreens

of your choice (choose high nutrient based lettuce such

Lettuce

romaine or butter-head and ignore iceberg lettuce

as

Peppers - yellow or red work the best

Bell

such as coriander, parsley and basil

Herbs

like Cucumber and tomato

Veggie-fruits

Ginger

Carrots,

veggies such as Broccoli, Pumpkin, Cauliflower and

Steamed

Potato

Sweet

juice, fresh and cold pressed

Veggie

FRUITS:

Banana

Pineapple

Mango

Kiwi

Apple

Apricot

Prunes

Avocado

like Blueberry,Strawberry etc

Berries

Melons

Peach

Grapes

Grapefruit

Papaya

Pear

fruits like orange

Citrus

others: of your choice

LIQUIDS:

FERTILITY SUPERFOODS:

Powder

Maca

Berries

Milks Nut

Milk Oats

Propolis & Pollen

Bee

Jelly

Royal

Milk

Coconut

Water

Coconut

Powder

Acai

Seeds

Chia

Water

Kefir

Kombucha

Seeds

Hemp

Seeds

Flax

Yogurt

Vegan

cold pressed juice

Fresh,

Seeds

Pumpkin

Seeds

Sunflower

Juice

Wheatgrass

to build desired

Water

consistency

Super-food Powder

Green

Spirulina

Green

Spirullina

Blue

Butterfly Pea Flowers

Blue

Leaf Tea

Raspberry

Tea

Spearmint

Nettle Tea

Sting

powder

Matcha

Green tea

OTHERS:

PROTEIN:

(cooked)

Quinoa

Oats

Extract

Vanilla

Powder

Cacao

Rice (cooked)

Brown

Protein Powder

Vegan

coconut

Desiccated

Dates

like Kidney Beans &

Beans

(cooked)

Chickpea

Honey

Raw

Syrup

Maple

butters such as

Nut

or peanut butter

almond

Agave

Powder

Turmeric

Tofu (preferably silken tofu)

Vera

Aloe

Chips

Chocolate

Cinnamon

powder

Nutmeg

EQUIPMENT:

to build desired

Water

consistency

Smoothie Blender

Any

Cold Press Juicer

Any

Spoon for measurement

Table

Spoon for measurement

Tea

for measurement

Cup

Jar/Tall glass for serving

Mason

LET'S

BEGIN!

SMOOTHIES AND MORE

BERRY

NANA

SMOOTHIE

1 CUP BLUEBERRIES

1 CUP FRESH ORANGE JUICE

1 BANANA

2 TBSP HEMP PROTEIN POWDER

1 SERVING (1000 MG) MACA POWDER

RASPBERRY LEAF TEA FOR DESIRED CONSISTENCY

SMOOTHIES AND MORE

CITRUS ALOE

HEALER

SMOOTHIE

1/2 CUP ALOE VERA

1/2 CUP ORANGE

1/2 CUP STEAMED PUMPKIN

1/2 CUP BELL PEPPERS

1/2 CUP COOKED QUINOA

2 TBSP SOAKED GOJI BERRIES

3 PITTED DATES OR 1 TBSP RAW HONEY

PINCH OF TURMERIC POWDER

KOMBUCHA FOR DESIRED CONSISTENCY

SMOOTHIES AND MORE

CHOCOLATE

NICE-CREAM

SMOOTHIE

1 BANANA

1/2 CUP STEAMED SWEET POTATO

1/2 CUP STEAMED CAULIFLOWER

1 SERVING VEGAN PROTEIN

1 TBSP HEMP SEEDS

1 TBSP ALMOND BUTTER

1 TBSP COCAO POWDER

1TSP CINNAMON

1/2 TSP NUTMEG

ALMOND MILK FOR DESIRED CONSISTENCY

SMOOTHIES AND MORE

BROC ME

SWEET

SMOOTHIE

1/2 CUP STEAMED BROCCOLI OR BROCCOLI MICRO GREENS

1/2 CUP COOKED WHITE BEANS

1/2 CUP BABY SPINACH

1 CUP PINEAPPLE

3 PITTED DATED

1 TBSP ROYAL JELLY

1 TBSP PUMPKIN SEEDS (PREFERABLY RAW & SOAKED)

1 TBSP SUNFLOWER SEEDS (PREFERABLY RAW & SOAKED)

COCONUT WATER FOR DESIRED CONSISTENCY

SMOOTHIES AND MORE

BERRY

NANA

SMOOTHIE

1 CUP BLUEBERRIES


1 BANANA

1/2 CUP COCONUT WATER

2 TBSP HEMP PROTEIN POWDER

1 SERVING (1000 MG) MACA POWDER


ADD GOJI BERRIES AND GLUTEN FREE GRANOLA

FOR A WHOLESOME MEAL

SMOOTHIES AND MORE

PEACH

ME

SMOOTHIE

1 CUP PEACHES

1 CUP COCONUT MILK



1 SERVING MACA POWDER

1 SERVING ROYAL JELLY

1 SERVING VITEX

SPEARMINT TEA FOR DESIRED CONSISTENCY

SMOOTHIES AND MORE

STRAWBERRY &

COCONUT

SMOOTHIE

1 CUP STRAWBERRIES

1 BANANA

1 CUP COCONUT MILK

1/3 CUP TOFU

3 PITTED DATES OR 1 TBSP RAW HONEY

1/2 TSP VANILLA EXTRACT

WATER FOR DESIRED CONSISTENCY

SMOOTHIES AND MORE

BLAST OUT

APRICOT

SMOOTHIE

1 PITTED APRICOT

1/2 CUP STEAMED BROCCOLI



1/2 CUP NUT MILK

3 PITTED DATED

1 TBSP MACA POWDER

NETTLE LEAF TEA FOR DESIRED CONSISTENCY

SMOOTHIES AND MORE

MEAN GREEN

MUSE

SMOOTHIE

1 CUP STEAMED BROCCOLI

1 CUP MANGO

1/2 AVOCADO


1/2 CUP PAPAYA

FISTFUL OF PURPLE BASIL OR KALE MICRO-GREENS

1 TBSP SUPER GREEN OR SPIRULINA POWDER

1 TBSP VEGAN PROTEIN POWDER

SPEARMINT LEAF TEA FOR DESIRED CONSISTENCY

MINT & BERRIES OF CHOICE FOR GARNISHING

SMOOTHIES AND MORE

IRON TONIC

REFRESHING

SMOOTHIE

1/2 CUP PITTED CHERRIES

1/2 CUP RED GRAPES

1/2 CUP ROMAINE LETTUCE

1/2 CUP BEET

1/2 CUP MELON

1/2 CUP KEFIR WATER

1/3 BANANA

1 TBSP CHIA SEEDS

1 TBSP VEGAN PROTEIN POWDER

1 TSP ACAI POWDER OR PITAYA POWDER


SMOOTHIES AND MORE

CHERRY

VANILLA BLISS

SMOOTHIE

1 BANANA

1/2 CUP PITTED CHERRY


2 TBSP GLUTEN FREE ROLLED OATS

1 TSP VANILLA EXTRACT

1 TBSP SLIVERED ALMONDS FOR GARNISHING

1TSP CHIA SEEDS FOR GARNISHING


SMOOTHIES AND MORE

EGG

HEALTH

SMOOTHIE

1 BANANA


1/3 CUP BLUEBERRIES

1/3 CUP STRAWBERRIES

1/3 CUP MICROGREENS OF YOUR CHOICE

1 SERVING MACA PWDER

1 TSP HEMPSEEDS OR CHIA SEEDS

1 SERVING ACAI BERRY POWDER


SMOOTHIES AND MORE

CHOCOLATE

PEANUT BUTTER

SMOOTHIE

1 BANANA

1/2 CUP STEAMED SWEET POTATO

3 PITTED DATES

1 TBSP COCAO POWDER

1 TBSP ALMOND BUTTER OR PEANUT BUTTER


1 SERVING VEGAN PROTEIN POWDER

1 SERVING GREEN SUPERFOOD

1/2 TBSP SESAME SEEDS (SOAKED IN WATER OVERNIGHT)

NUT MILK FOR DESIRED CONSISTENCY

SMOOTHIES AND MORE

ORANGE LEMON

TEA

SMOOTHIE

1/2 CUP CARROTS


1/2 CUP RED BELL PEPPERS

1/2 CUP MANGO

1/2 CUP FRESH COLD PRESSED ORANGE JUICE

1/2 CUP COCONUT WATER OR KEFIR WATER


ICED LEMON TEA FOR DESIRED CONSISTENCY

SMOOTHIES AND MORE

BERRY & NUT

MEAL IN A JAR

SMOOTHIE

1 BANANA

1 CUP BERRIES OF CHOICE

1 CUP NUT MILK



1/3 CUP SOAKED ALMONDS

1/3 CUP SILKEN TOFU

1 TBSP HEMP SEEDS OR PEANUT BUTTER

3 PITTED DATES OT 1 TBSP RAW HONEY


SMOOTHIES AND MORE

MANGO LASSI

DHAMAAL

SMOOTHIE


1/2 CUP MANGO

1/2 CUP COCONUT MILK

3 PITTED DATED

1 TBSP MACA POWDER

1 TBSP SESAME SEEDS

1 TBSP HEMP SEEDS


1 TSP VANILLA

1/2 TSP CARDAMOM


SMOOTHIES AND MORE

BLOOD BUILDER

BERRY

SMOOTHIE

1/2 CUP STRAWBERRY ( FRESH OR FROZEN)

1/2 BEET

1/2 CUPS ORANGE JUICE, FRESHLY PRESSED

1/3 CUP COOKED QUINOA

1/3 CUP PITTED CHERRIES

2 TBSP PUMPKIN SEEDS (RAW AND SOAKED)

1 TBSP HEMP SEEDS


3 PITTED DATED

FEW MINT LEAVES


SMOOTHIES AND MORE

THYROID

HEALTH

SMOOTHIE

1 BANANA

1 CUP ALMOND MILK

1/2 CUP PAPAYA

1/2 CUP BERRIES OF CHOICE

1/4 CUP SOAKED SUNFLOWER SEEDS

1 TBSP HEMP SEEDS

1 TSP SESAME SEEDS OR 1 TBSP TAHINI

1 SERVING ASHWAGANDHA


SMOOTHIES AND MORE

PUMPKIN

BELLS

SMOOTHIE

1 CUP STEAMED SWEET POTATO

1 YELLOW OR RED BELL PEPPER (DE-SEEDED)

1/2 CUP COLD PRESSED ORANGE JUICE

1 SERVING VEGAN PROTEIN



PINK OF TURMERIC POWDER

STING NETTLE TEA FOR DESIRED CONSISTENCY

SMOOTHIES AND MORE

CHOCOLATE

OATMEAL BLISS

SMOOTHIE

1 BANANA

1/3 CUP ALMOND BUTTER

3 PITTED DATES

2 TBSP GLUTEN FREE ROLLED OATS

2 TBSP HEMP SEEDS

2 TBSP COCAO POWDER


ALMOND MILK FOR DESIRED CONSISTENCY

SMOOTHIES AND MORE

BUTTERFLY

FLOWER

SMOOTHIE

1 BANANA




1 TBSP SESAME SEEDS



BUTTERFLY PEA FLOWER TEA FOR DESIRED CONSISTENCY

SMOOTHIES AND MORE

COCONUT

CHIA

SMOOTHIE

1 CUP COCONUT MILK

1 BANANA

1/2 CUP TOFU

2 TBSP CHIA SEEDS

1 TBSP VANILLA EXTRACT



SOME BERRIES FOR GARNISHING


SMOOTHIES AND MORE

MELON

COOLERS

SMOOTHIE

1 CUP WATER MELON

1/2 CUP PINEAPPLE

1/2 CUP CASHEW MILK

1/2 CUP HOME MADE GRANOLA

1 TBSP RAW HONEY

1 TBSP PUMPKIN SEEDS


1 TSP ACAI POWDER


SMOOTHIES AND MORE

GREEN APPLE

CHAI

SMOOTHIE

1/2 CUP STEAMED BROCCOLI

1/2 GREEN APPLE

1/2 CUCUMBER

1/2 CUP KALE MICRO-GREENS

1/2 PINEAPPLE

1/2 CUP MANGO

2 TBSP HEMP SEEDS

1 TBSP SPIRULLINA OR MATCHA POWDER

COLD GREEN TEA FOR DESIRED CONSISTENCY

SMOOTHIES AND MORE

CHOCOLATE

BOWL

SMOOTHIE

1 CUP BABY SPINACH

1 CUP NUT MILK

1/2 BANANA

1/3 CUP COOKED BEANS

1 TBSP CACAO POWDER

3 PITTED DATES



DESICCATED COCONUT, SEEDS, NUTS & BERRIES OF

CHOICE, FOR GARNISHING

SMOOTHIES AND MORE

KIWI SHIWI

TIME

SMOOTHIE

1 KIWI

1 CUP COCONUT WATER

1/2 CUP VEGAN YOGURT

1/2 CUP CAULIFLOWER MICRO GREENS

1/2 AVOCADO

1 SPRIG OF MINT LEAVES

1 TBSP LIME JUICE

SMOOTHIES AND MORE

MELON MINT

COOLER

SMOOTHIE

1 CUP MELON

1 CUCUMBER

1/2 CUP COCONUT WATER

1/2 CUP SUNFLOWER MICROGREENS

5-10 MINT LEAVES

1 TBSP LIME JUICE

1 TBSP CHIA SEEDS

1 SERVING SUPER GREEN POWDER


SMOOTHIES AND MORE

PEAR BERRY

BLISS

SMOOTHIE

1/2 APPLE

1/2 KIWI

1/2 PEAR

1/2 POMEGRANATE

1/2 BANANA

3 PITTED DATES

2 TBSP HEMP SEEDS

1 TBSP BEE POLLEN



SMOOTHIES AND MORE

BLOODY BEAN

MARRY

SMOOTHIE

1 TOMATO

1/2 CARROT

1/2 CUP COOKE QUINOA

1/2 CUP STRAWBERRY

1 SPRIG OF MINT


1 SERVING BEE PROPOLIS

1 CM GINGER


SMOOTHIES AND MORE

ENDOMETRIOSIS

HEALTH

SMOOTHIE

1 CUP BABY SPINACH

1 BANANA

1/3 CUP PAPAYA

1/3 CUP PINEAPPLE



1 SERVING PROTEIN POWDER


SMOOTHIES AND MORE

PEACHES &

CREAM

SMOOTHIE

1 PITTED PEACH


1/2 CUP MANGO



1 TBSP CHIA SEEDS




SMOOTHIES AND MORE

ENDOMETRIOSIS

HEALTH

SMOOTHIE

1 CUP BABY SPINACH

1 BANANA

1/3 CUP PAPAYA

1/3 CUP PINEAPPLE




STING NETTLE TEA FOR DESIRED CONSISTENCY

SMOOTHIES AND MORE

BLUE

SPIRALS

SMOOTHIE

1 BANANA

1 CUP STEAMED CAULIFLOWER

1 CUP NUT MILK




1 TSP BLUE SPIRULLINA POWDER

1 TSP VALINNA EXTRACT

BUTTERFLY PEA FLOWER TEA FOR DESIRED CONSISTENCY

YUM MILKS

milks* form a good

Nut/Seed

for many smoothies. Not

base

they provide sufficient

only

to the super-food

viscosity

but they also

smoothies,

proteins and other

provide

plant based nutrients.

essential

they are suitable for those

plus,

have lactose intolerance.

who

glass bottles for storage. Avoid storing food items in plastic

*Use

from almond milk,

Choose

milk, hemp milk, oat

cashew

brown rice milk, brazil nut

milk,

coconut milk - the world is

milk,

your oyester!

HEALTH

IN A JAR

combined with sufficient amount of proteins, complex carbs, high

"When

foods (read veggies and fruits) and fertility enhancing super-foods,

fiber

not only get a healthy blend of smoothie but you curate a food that is

you

medicine."

thy

a fertility smoothie at least once a day, especially as a breakfast or

Having

the go, is a great way to add much needed nutrition for your overall well

on

being. Fuel your Mind - Body - Spirit with nature's very own super-food.

CURRENT SITUATION

33% girls in India are struggling with PCOS and almost half of the

"Almost

women are struggling with fertility related and hormonal issues"

married

you know that hormonal imbalance in women is one of the major cause of

Do

metabolism dysfunction and has been associated with Osteoporosis and

bone

other painful issues linked with bone health?

women of all ages, including those in menopausal stage must take fertility

Thus,

on regula basis in order to optimize their overall well-being.

exliris

PROPOSED SOLUTION

of the fertility issues are management

Most

lifestyle modification. While moderate

with

is important, 80% health is made in

exercise

kitchen and not in the gym.

the

simple modifications to quit processed

With

and follow simple, minimally cooked

food

made from fresh fruits and vegetables -

diet

which have low Glycemic Load.

preferable

foods lead to lower insulin spike and

Such

essential for hormonal health. This

are

leads to a loss of a few

automatically

pounds.

suggest than 10% reduction in

"Doctors

can help reduce symptoms of PCOS"

weight

CLOSING NOTE

What you put inside your body remains

crucial for your overall well being. This holds

true not only for your physical body but also

your mental and emotional bodies.

Steer clear from toxic people and situations

that make you feel low, less than others or

questions your worthiness. Heal your life,

especially for issues affecting your self

image and femininity.

Indulge in activities which make you happy

- do Arts, learn new crafts, sing, dance,

talk, hug those you love, try a pottery or a

gardening class, grow some micro-greens

at home...the options are endless.

"Do things that nourish your Soul!"

we are happy

to share!

Feel free to share this eBook in

your circle. Let more and more

women know that healing is

possible without medicines too!

PCOS is a lifestyle disorder and

not an incurable diseases. Easy

lifestyle modification such as

incorporating wholesome

goodness of natural plant

based unprocessed foods can

make a world of a difference in

managing its symptoms.

DO SHARE YOUR

FEEDBACK, IT

MEANS A WORLD

TO US!

When you try any of our recipe,

please share a feedback with

us. It fuels us to curate more

content for the Community and

for the Happy Earth

Love,

Karishma Manchanda

ADDITIONAL

RECOMMENDATIONS

Whatsapp Workshops:

Healing with Akashic Intelligence for

Spiritual Body.

Conscious Parenting, Inner Child

Healing and Chakra Healing for

Mental and Emotional Body.

Growing Microgreen at Home for

healing Physical Body.

WE HOPE YOU

ENJOYED THESE

RECIPES

W W W . I N N E R F R E E D O M . C O . I N

F A C E B O O K :

I N N E R F R E E D O M W I T H K A R I S H M A M A N C H A N D A

G R O W I N G O R G A N I C M I C R O G R E E N S

Elixirs for Optimal Fertility by Karishma Manchanda

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