Healthy Pregnancy

The glow of a pregnant woman is sight to be seen and something you can attain at every stage. The truth is, your skin is a direct reflection of your digestion. In Chinese Medicine the skin is paired with the large intestine and lungs, governing your ability to assimilate nutrients and eliminate waste. Nourishing the skin requires maximizing nutrition and minimizing the impact of environmental toxins that cause degeneration. Remember, our bodies are made up of trillions of cells and every day billions of those cells are regenerating. In this process, the cells require proper nutrients to turnover and when they can’t find them, they will steal from other healthy cells creating oxidative stress and premature aging of the skin.

It begins with how we live our lives. Existing in a “yang” world where we are mostly outwardly focused and overextended depletes our deepest reserves, or “yin qualities”. To keep a healthy glow, make a daily habit of replenishing and nourishing yourself from the inside out.

Sweat- exercise is the perfect way to release toxins and cleanse the pores. Choose activities that make you smile; endorphins produce a natural, rosy glow!

Relax in the sun- regeneration occurs when your body is resting. Spend 10 minutes a day in direct sunlight to help build up natural stores of Vitamin D.

Avoid inflammatory foods- set aside refined carbohydrates, sugar, coffee, alcohol, soda, red meat and extra spicy foods and lean towards a more alkaline diet.

Skin Care- pay attention to what you are putting on your skin. Avoid product with chemicals like parabens and pthelates. Your skin is your largest organ and processed skincare in the same way it does food. Choose natural skin products that are toxin free.

Berry smoothies are delicious and healthy snacks, packed with blood-nourishing antioxidants from dark berries and balanced protein. The combination of protein and carbohydrates is essential for stabilizing blood sugar, which is particularly important in conditions of Polycystic Ovarian Syndrome (PCOS), weight loss, and for managing stress levels. When making a smoothie, thaw frozen fruit or combine with warm milk to balance temperature and ease digestion.

1 cup blueberries, raspberries, blackberries or combination
1 banana
2 cups almond, hemp or goat milk
1 tablespoon flaxseed
1-2 tablespoons whey, rice or egg protein powder

In a blender, combine all ingredients and mix at low speed. Pour into glasses and serve. Makes 2 generous servings.

Source: Cooking for Fertility: Foods to Nourish Your Fertile Soul

Attaining a healthy PH balance is essential for reproductive health. If cervical mucous becomes too acidic, it can become hostile to sperm and prevent implantation (sperm favor an alkaline existence). For an ideal PH balance, 70-80% of your diet should be from alkaline foods, while 20-30% can come from acidic foods. Saliva is alkaline, so remember to chew your foods well to create an internal environment conducive to fertility.

Highest Alkaline Forming Foods:
String beans, banana, dandelion greens, dates, figs, prunes, raisins and Swiss Chard.

High Alkaline Forming Foods:
Almonds, asparagus, avocado, fresh beans, beets, black-berries, carrot, cranberries, chives, endive, sour grapes, kale, dried peach, persimmon, plum, pomegranate, raspberries, rooibos tea and spinach.

Alkaline Forming Foods:
Agar, alfalfa, apple, fresh apricot, globe artichokes, bamboo shoots, snap beans, sprouted beans, most berries, broccoli, Brussel sprouts, cabbage, cantaloupe, cauliflower, celery, cherries, chestnuts, chicory, coconut milk, collards, corn (when fresh), cucumbers, daikon, eggplant, escarole, garlic, ginger root, gooseberry, grapefruit, guava, horseradish (fresh and raw), kelp, kohlrabi, leek, lemon, lettuce, line, loganberry, mango, melons, raw, milk, m millet, acidophilus yogurt and whey.

Neutral Oils:
Almond, avocado, coconut, cottonseed, linseed (flaxseed), olive, safflower, sesame, sunflower, and walnut.

Highest Acid Forming Foods:
Alcohol, artichoke root, barley, bread, buckwheat, caffeine, coffee, corn (when processed and not fresh), custards, drugs, most flours, ginger preserves, honey, lentils, pate, oatmeal, peanuts rice, rye grain, soy bred, soy noodles, sorghum, spaghetti, and other pastas, sugar cane, raw beets tobacco, walnut, wheat.

Acid Forming Foods:
Dried beans, cashews, coconut, cranberry juice and concentrate, egg yolk, filberts, fruit jellies, (canned jams, sulfured, sugared, dried), grapes, pasteurized milk products, dry peas, pecans, Damson plums, tofu, fries and water chestnuts.

Acid Forming Fats:
Butter, cream, margarine and lard.

On the fertility journey, timing sex for conception along with an overly packed schedule can drain your desire and sap your libido. Of course, reducing your stress levels is number one, followed closely by getting daily exercise, which not only floods your entire system with endorphins but also increases circulation to the sex organs. Be sure to try a few of the following natural remedies to boost your libido and get you back on track.

• Zinc intake has been shown to enhance libido in both men and women. Take a high quality supplement and consume foods like oysters, crimini mushrooms, spinach, beef, lamb, summer squash, asparagus, venison, swiss chard, collard greens, miso, shrimp, maple syrup, broccoli, green peas, yogurt, pumpkin seeds, sesame seeds, mustard seeds and strawberries

• Cold water fish like sardines, salmon, halibut, help to expand our blood vessels, increasing circulation and sexual arousal.

• Damiana is an ancient herb used in the Mayan culture as an aphrodisiac, stimulant and mood elevator. It is believed to increase testosterone levels.

• Gingko biloba increases circulation helping blood flow reach your extremities. Gingko biloba is not to be used by those taking blood thinning drugs or if being treated for blood clotting disorders.

• DHEA is a hormone that is converted in the body to estrogen in females and testosterone in men. DHEA is produced by the adrenals and becomes sparse with age and from chronic stress. You will want to consult with a physician before using DHEA, but early research has shown a potential connection to improving sexual function in women.

Can vegans truly get all the nutrients they need during pregnancy? Many experts believe you can thrive without animal products with a baby on board by ensuring you have all of the necessary nutrients in your diet. Taking a prenatal is essential and eat a healthy diet that includes the following:

Calcium needs increase during pregnancy for the development of your baby’s bones and teeth. There are lots of great ways to get calcium from your diet apart from dairy including: kale
, broccoli
, cabbage
 and 
tofu.

Vitamin D is best absorbed through your skin while basking in the sunlight. Vegan foods sources include: fortified foods, like cereals, soy and rice milk.

Protein needs increase by 25 grams when you become pregnant and you’ll be able to get adequate amounts by increasing your consumptions of beans, lentils, protein rich grains like quinoa, tofu and tempeh.

Iron is important to keep you from becoming anemic and also to provide the nutrition necessary to build baby’s blood cells. Consider the following food sources of iron: spinach, tumeric, swiss chard, rosemary, romaine lettuce, tofu, molasses, kelp, coriander, mustard greens, shitake mushrooms, kale, broccoli, pumpkin seeds, sesame seeds, celery, quinoa. It is also a good idea to take a supplement between meals to maximize absorption.

B vitamins: B12, B6 and folic acid are all necessary components of your baby’s development. Indulge in the following foods:

B12 sources: Fermented soya products, seaweeds and algae

B6 sources: avocado, bananas, yeast extract, dried brewer’s yeast, wheat bran, wheat germ, oat flakes, brown rice, cabbage and molasses

Folate sources: breakfast cereals, legumes, lentils, chickpeas, collard greens, papaya, peas, asparagus, broccoli, strawberries and oranges.

DHA is the supplement derived from fatty fish like wild salmon that helps with a baby’s neural and eye development. While most “fish oil” supplements are not vegan compliant, DHA can also be produced from certain micro-algae and also absorbed by consuming a fat called linolenic acid found in flaxseed, flax oil and walnuts.

Desert-Dwelling Agave

Most of us would agree that at one stage of our lives or another, a sweet treat was the “staple” that got us through the day. Coffee and chocolate are the “pick me ups” of choice for so many of the women I work with. The scenario goes something like this: quick energy pick-up, push through current activity and crash. It’s the typical sugar roller-coaster that feels energizing in the moment and ultimately leads to burnout if relied upon for long periods of time.

Deciding to quit sugar and artificial sweeteners is one of the best choices we can make for our health. Over-consumption of refined sweeteners can lead to blood sugar imbalances, mood swings and malabsorption of vitamins including minerals and calcium essential for fertility, pregnancy and breastfeeding. That said, it is equally important to indulge in delicious treats from time to time to avoid feeling deprived. Follow these guidelines to choose healthful sweets and experiment with alternative sweeteners in your favorite recipes.

• Use natural sugar sources, such as fruit , and favor low-glycemic agave nectar as a sweetener to help keep blood sugar levels stable and avoid fluctuating hormone and energy levels.

• Eat fruits in their whole form, not as juice. Sweetened juices are loaded with sugar, producing dampness and encouraging yeast formation in the body, and even unsweetened juices lack the fiber that helps slow absorption of natural sugar from whole fruits.

• Avoid foods sweetened with sugar, corn syrup, or artificial sweeteners. Commercially prepared baked goods, pastries and sodas are generally full of white flour, sugars, or chemicals that disrupt your body’s natural processes.

Natural sweetener substitutes:

Replace 1 cup of refined sugar with:

¾ cup agave nectar
1 cup brown rice syrup
½ cup blackstrap molasses
¾ cup raw honey
¾ cup maple syrup
1 cup Xylitol

Each month an endometrial lining builds in our uterus to nurture a growing fetus and support pregnancy.  If we are not pregnant, the endometrial lining sheds during our monthly menstrual cycle.  Endometriosis, a condition that effects approximately 5 million women worldwide, occurs when endometrial tissue forms outside of the uterus, often around the fallopian tubes, ovaries, bladder and intestines.  This tissue breaks down just as it would during a regular cycle, but with nowhere to go, it creates irritation, further growths, painful cycles and scar tissue.

Symptoms of endometriosis include:

•    Infertility
•    Painful periods
•    Pelvic pain during and after sex
•    Heavy bleeding

If you are experiencing any of the above symptoms your ob-gyn might suggest a variety of tests. Endometriosis can be somewhat challenging to diagnose since there are many conditions that involve pelvic pain.  Ultimately, a doctor may perform tests including an MRI and laparoscopy to determine whether there is in fact endometrial tissue growing in the pelvis area.   Doctor’s often use birth controls to prevent ovulation and the buildup of exterior endometrial tissue and sometimes decide to remove scar tissue with a laser.

Dr. Randine Lewis, author of the Infertility Cure, offers natural remedies to help reverse the symptoms of endometriosis through Chinese Medicine, herbal, dietary and lifestyle interventions. Often times, incorporating gentle exercise and relaxation techniques like acupuncture, castor oil massage or mayan abdominal massage and warm soothing baths will help to reduce symptoms of inflammation along with the following changes to your diet:

•    Choose organic, hormone free meats and produce

•    Eat an abundance of colorful fresh fruits and vegetables for the bioflavanoids

•    Load up on Omega 3 sources: hemp, hemp nuts, canola, walnut, & pumpkin, pumpkin seeds, salmon, cod liver, cod, shrimp, tuna, pink salmon, king crab

•    Season with anti-inflammatory spices: ginger and turmeric

•    Avoid arachidonic acid from animal meats and dairy products

•    Eliminate refined sugars and carbohydrates

My friend Maran recently had her fourth baby (she amazes me) and on day two ended up with a blocked milk duct. When she called and asked what to do, I reached out to some of my favorite experts. First I called Randine Lewis who told me simply: hot compresses. With a little more research into Susun Weed’s Book: Wise Women Herbal for the Childbearing Year, I learned of three options for how to do this:

1. Run a sink full of hot water. Bend over and put your breasts in the sink, massaging down from the back of the breast.

2. Put comfrey leaves in your hot compress (fresh or dry) to help encourage the milk flow and unblock tubes.

3. Soak breast in slippery marshmallow root. Steep the marshmallow root overnight in a half a gallon on boiling water. Reheat the infusion, pour into a sink and soak breasts until the infusion cools.

She also recommends continuing to nurse, cautiously because it can be quite sore and inflamed, to ensure milk supply maintains (once every hour) and getting adequate rest. As you regenerate with a good nights rest, it’s quite possible that milk duct will become unblocked overnight.

Source: Weed, Sunsan. Wise Women Herbal for the Childbearing Year, page 86-88

PCOS is a common health issue that  can affect the outcomes of fertility and pregnancy.  When properly diagnosed and treated, many women go on to have healthy pregnancies.

Each month, a woman’s ovaries produce a balance of estrogen, progesterone and androgens to regulate the menstrual cycle and ovulation.  PCOS involves an overproduction of androgens, caused by increased production of insulin in the body, which can interfere with the development and release of the egg at ovulation. These eggs transform into small cysts (fluid filled sacs), which proliferate in the ovary and may result in irregular of missed periods.  Some additional signs of PCOS include:

•    Weight gain or obesity
•    Heavy menstrual bleeding
•    Excessive facial hair
•    High blood sugar levels, diabetes
•    High cholesterol
•    High blood pressure
•    Hair loss/thinning
•    Acne

Your gynecologist can help you with diagnosis and may recommend different forms of treatment including an ultrasound to view the cysts and various medications to help restore hormonal balance.   In Women’s Bodies, Women’s Wisdom, Dr. Christiane Northrup recommends women re-establish a connection the cyclical nature of the menstruation:

•    Release negative messages from childhood through positive affirmations
•    Reconnect with the cyclical nature of the tides of the ocean and the moon
•    Access natural light to re-establish healthy hypothalamic brain function

There are several things you can do to help reduce symptoms of PCOS.  Begin by optimizing your weight and insulin resistance with exercise and diet. Acupuncture and herbs can also be a helpful tool. Find an acupuncturist that specializes in fertility and is licensed to prescribe herbs.

Get regular exercise each day to:

•    Support a healthy BMI (Body Mass Index of 18-25)
•    Release toxins and cleanse the pores for healthy skin
•    Manage excess hormones stored in fat cells

Change your Diet

•    Reduce intake of refined carbohydrates and sugar, which spike blood sugar levels (yams are also overly sweet for those with PCOS)
•    Eat balanced protein, carbohydrate meals and snacks to keep insulin levels steady
•    Consume lots of organic leafy greens, whole grains and lean sources of protein

image from bodecology.com

Spring is the perfect time to lighten your load and start fresh.  Whether it’s clearing your mind, your body or your closet, a detox creates space for new beginnings.

In Chinese Medicine, spring is associated with the element of wood and the color green; a time for new growth and blossoming creativity.  Spring is a wonderful time to cleanse the liver and gallbladder for clarity in vision:  the ability to see what you want and create it.  Use the following processes to cleanse your system and make room for emerging potential and new possibilities.

Detox your diet

Most people add a few pounds during the winter, a time of storing up reserves and deep rest.  The spring calls for a lighter fare, including lots of leafy greens,  pungent vegetables and spices and wheat grass.

Break a sweat

Pick an exercise you absolutely love that gets you sweating and stick with it.  Exercise is essential for weight loss, mental clarity and releasing old toxic patterns.

Scrub in the tub or at the spa

A deep tissue massage with a sugar scrub can go along way toward making you feel fresh and revived. Recreate the same feeling at home with a luxurious sea salt bath and loofah scrub to remove dead skin cells and vitalize fresh circulation.

Place your desires on a vision board

Spend time going through magazines and ripping out pictures that represent your desires and fresh self.  Paste them on a bristol board and keep it where you can see it each day to remind you of the direction you are heading.

Journal your thoughts daily

Putting your thoughts down on paper is a good way to reduce mind clutter and organize your thoughts. Keep a pad beside your bed and commit to writing stream of consciousness style (read: no order or punctuation) once a day.

Clear your living space

Go through your closets and your entire home for that matter and toss out everything you haven’t used or worn in the last 2 months.  Deep clean, release what is old and no longer necessary to your life. Donate to good will and experience the grace that comes from giving as well as the space that opens up for all that is new.