Healthy Pregnancy

We hear a lot about antioxidants and how they are good for us, and there are many choices from chocolate and green tea to vitamins and supplements. OPC (Oligomeric Procyanthocyanidins) is one of those options. It is a plant derived antioxidant combined with extracts from red wine, grape seeds, and pine bark. It actually helps your body remove waste (free radicals) produced by cells when they use oxygen. If you’ve ever had a car near the beach you know how salty air will cause it to rust. In much the same way these by products work away at your body and wear away it’s natural defenses and structures. Over long periods of time they lead to chronic illnesses and debilitating symptoms.

OPC is exciting because it not only cleanses the body of these corrosive materials, but it also strengthens blood vessels and helps the body repair itself. After taking OPC for only a couple of weeks you will begin to notice signs of your body repairing. Hair comes in thicker and stronger, nails are smoother, have less bumps or white spots, and you have more energy. Over longer periods of time OPC doesn’t just enhance the exterior of the body, but is cleansing the interior and repairing damage caused by poor diet, stress, and excessive hormones. OPC’s greatest asset to fertility is its ability to reduce inflammation and help bring the body into balance.

OPC enhances fertility in men by increasing sperm production, morphology (structure of the sperm), and decreasing inflammation in the prostate. These benefits make the supplement useful not only in the short term, but insuring the long-term health of the male reproductive system.

In women OPC increases blood circulation to the pelvic area, decreases inflammation, and reduces the impact of stress on the body. The overall effect of these changes is an enhanced uterine environment that is better prepared for the fertility process.

For more information please contact Heather Smith, L.Ac., Fertility Acupuncturist at CNY Healing Arts, 585-244-1280.

1. Eat an Asian-based diet –mostly steamed vegetables, some whole grains, and hand-sized portions of protein (black beans and wild salmon are great choices)

2. Choose Organic foods, especially when meat is being consumed; fruit & veggie spray.

3. Replace all refined sugars and artificial sweeteners, including candy, cookies and “soda” with low-glycemic agave nectar.

4. Replace cow dairy products with goat, almond, rice or hemp milk

5. Set aside refined carbohydrates (white flour, pasta, rice, and wheat); favor sprouted breads (Ezekial or food for life) or breads made with spelt flour, rice flour, oat flour, polenta; and alternative pastas: spelt, brown rice, quinoa, spaghetti squash.

6. Cook with good oils: organic extra virgin olive oil, unrefined sesame oil, unrefined peanut oil, unrefined high oleic sunflower oil

7. Consume good fats including nuts and seeds, avocado, salmon and a good fish oil supplement. Avoid trans-fats in deep fried foods.

8. Choose herbal teas over coffee (both caffeinated & decaffeinated); green tea is acceptable if no sensitivity to caffeine.

9. Limit or avoid alcohol.

10. Combine a protein and carbohydrate at each meal and snack to stabilize blood sugar levels.

11. Stay hydrated throughout the day with room temperature water.

12. Follow the “80/20 rule” enjoy the foods listed above and indulge from time to time.

13. Bless your food.

If you are used to skipping meals and forgetting to eat, you may benefit from creating a meal plan to get you back on schedule. This trick is also helpful for avoiding the last minute “what can I possibly make to eat” ordeal. My friend Kari has an amazing routine she shared with me. At the beginning of the week, she sits down with some of her favorite cookbooks and creates a list of meals she and her husband might enjoy. Next, decide which meals you’ll need for the week and transfer the ingredients onto a shopping list. Meal planning is a great way to prepare for the week ahead. You can also trim your budget substantially and avoid wasted groceries by getting clear on when you will be home for meals.

And don’t forget to include snacks on your grocery list! Some people worry that including extra meals and snacks might lead to weight gain, but in fact the opposite is true. Plan on eating small meals every few hours and you will notice an immediate shift in your energy levels. Take notice of how you feel when you nourish yourself often throughout the day. Here’s an example of how to schedule your meals for those of you who are new to eating more frequently:

Breakfast 7-9 am
Mid-morning snack 10-11 am
Lunch 1-2 pm
Afternoon snack 3-4 pm
Dinner 6-7 pm
Evening snack 8-9pm

Snacking throughout the day is one of the best habits you can create to keep your energy levels steady, your metabolism revved and maintain a clear, focused mind. For any of you who have experienced the afternoon race to the vending machine, take my advice: pack protein, carbohydrate balanced snacks. Here’s some healthy snacks ideas:

-Wheat free crackers and hummus
-Raw vegetables and hummus
-Sprouted grain bread with nut butter
-Corn tortilla chips with guacamole
-Smoothie
-Goat yogurt, berries and granola
-Pear with almond butter

By eating frequently throughout the day, you will master your blood sugar levels and experience a new found steadiness that leaves you alert to meet the day’s demands. You will also achieve your ideal weight during fertility and breastfeeding and help to prevent gestational diabetes in pregnancy.

Choosing low-glycemic foods is good for your mood, your waistline, managing diabetes and preventing gestational diabetes. How does the glycemic index work? Foods are rated from 1-100 based on how they effect your blood sugar levels when consumed. Carbohydrates that break down easily during digestion have a high rating and are best avoided or paired with a protein to curb the effect on your blood sugar levels. When you eat a high-glycemic foods, you may notice you are instantly hungry shortly after. Some studies show that people who eat high-glycemic meals or snacks tend to consume 70% more at their next meal. Familiarize yourself with the various low-glycemic foods and avoid high glycemic foods where possible.

Low Glycemic Index

Breads:
Whole Grain wheat or Rye Pita Bread, Cracked or Sprouted Whole wheat

Cereals:
Compact noodle-like high bran cereals (All-Bran, Fiber One) Coarse Oatmeal, Porridge, Coarse Whole Grain (Kashi) Cereal mixed with Psyllium (Fiberwise)

Pasta, Grains and Starchy Vegetables:
Pasta, Barley, Bulgur, Buckwheat (kasha) Couscous, Kidney Beans dry, Lentils, Black-eyed peas, Chick-peas Kidney beans, Lima beans, Peas, Sweet Potato, Yam, Most Vegetables.

Milk Products:
Skim, 1%, cottage cheese, (lowfat or regular), Buttermilk, Low-fat plain yogurt, Low-fat fruited yogurt, Low-fat frozen yogurt (artificial sweetener)

Fruit:
Most fruit and natural fruit juices, including apple, berries, cantaloupe, grapefruit, honeydew, oranges, pears, grapes, peaches, applesauce, (Cherries, plums and grapefruit lowest).

Meats:
Shellfish, “white” fish (cod, flounder, trout, tuna in water), Chicken, turkey, cornish hen, venison (white meat no skin), Egg substitutes (cholesterol free) cottage cheese

High-glycemic index

Breads:
White bread, most commercial whole wheat breads, English muffins, bagel, French bread, most commercial matzoh

Cereals:
Corn flakes, puffed rice, puffed wheat, flaked cereals, instant “Quick” or pre-cooked cereals. Oatbran, rolled oats. Shredded wheat, Muesli.’

Pasta, Grains and Starchy Vegetables:
Instant rice, Brown rice, instant precooked grains, Baked potato, micro-waved potato, instant potato, Winter squash (acorn, butternut), carrots, parsnips.

Milk Products:
Whole milk, ice milk, ice cream, Yogurt sweetened with sugar, Low-fat frozen desserts with sugar added, Low-fat and regular frozen yogurt with sugar added. Tofu ice cream.

Fruit:
Pineapple, raisins, watermelon, fruit juices sweetened with sugar.

Meats:
Most cuts of beef, pork, lamb, hot dogs (including “low-fat’ versions) cheese, luncheon meats, peanut butter.

Herbs have been used for thousands of years to enhance fertility and treat imbalances in the reproductive system. Herbal remedies are often used in conjunction with acupuncture and can be prescribed by a Chinese Medicine practitioner that specializes in fertility. Here is a list of the most common “fertility-enhancing” herbs and their benefits:

Raspberry Leaf makes a delicious tea and is considered a reproductive tonic for women. It is believed to tone the uterus and contains vitamin C and calcium.

Dong Quai (Angelica sinensis root) is the blood nourishing herb. It is nutrient rich with: iron, vitamin B12, and vitamin E and is well regarded for helping to regulate the menstrual cycle. Dong Quai has blood thinning properties its use is contraindicated during menstruation and when taking blood thinners like baby aspirin.

False Unicorn Root is used to treat fertility in men and women and impotence in men. It is believed to support the ovaries and the uterus with “hormone-like saponins” and balances the hormones and menstrual cycle.

Damiana stimulates the reproductive system, acting as an aphrodisiac and treating impotence. It’s arousal properties are due to an “alkaloid” that acts like testosterone.

Red Clover Blossom is a known fertility enhancer, commonly served in tea. It contains a healthy dose of B vitamins, calcium, protein and helps to detoxify the blood.

Chastetree Berry or Agnus Castus is used as a hormone regulator particularly in women with irregular periods or those experiencing anovulation. Chastetree Berry is contraindicated with progesterone use.

Wild Yam contain a compound called diosgenin, which is a precursor to the hormone progesterone. Wild yam extract is believed to balance the female reproductive system and may prevent miscarriage.

Becoming gluten free, while maintaining a social life may seem like a challenge in the beginning, but rest assured it is possible. When you are armed with the right information and confident enough to speak up at a restaurant, you will find many chef’s to be very accommodating to gluten free patrons.

It is important to note that having wheat sensitivity is different than being diagnosed with gluten intolerance. Celiac disease is a chronic intestinal malabsorption disorder caused by an intolerance to gluten. If you have been diagnosed with gluten intolerance or Celiac’s disease, please also avoid the products marked (G). If you are not sure and want to find out without testing, cut gluten out of your diet for a month and add it back in, watching for reaction.

A wonderful naturopath, Karen Ball, provided me with the following useful tool for eating our gluten free. She creates small cards with the following “off-limit” foods and recommends you hand it to your server to ensure there are no aggravating ingredients in your meal. Make sure to avoid the following foods along with anything that has touched these foods while cooking:

1. wheat
2. barley
3. kamut
4. spelt
5. rye
6. oats
7. cereal
8. pasta
9. malt
10. caramel
11. dextrin
12. deep fried hydrolyzed vegetable protein
13. imitation seafood
14. starch

Need a good excuse to go get a massage? Not only are massages great for reducing stress, but they can also increase blood flow to the uterus and ovaries. When looking for a fertility masseuse, consider practitioners that have mayan abdominal massage training to enhance your chances of conception.

Mayan Abdominal Massage uses deep abdominal work to reposition the pelvic organs and treat a pro-lapsed or tilted uterus. Massaging the abdominal region can also help to break up any adhesions or blockages that may be preventing conception. Mayan abdominal massage benefits fertility in the following ways:

1. Improves egg quality by flooding the ovaries with fresh blood supply and oxygen

2. Helps to balance irregular menstrual cycles

3. Breaking down scar tissue and adhesions

4. Reducing stress

5. Improves digestion

6. Increases overall vitality and energy

7. Prepares the muscles and ligaments for childbirth

There was a time when women lived more connected to the rhythms of nature and the cycle of the moon. In fact, a women’s menstrual cycle closely parallels the 28 day process of the waxing and waning moon. Of course, every women is unique and her own personal moontime may range anywhere from 21 days to over 30 days. Whatever your personal rhythm , understanding the physical and emotional shifts that occur throughout the month can help to regulate the menstrual cycle and help you feel your best all month long.

The follicular phase:

The first half of the cycle begins with menstrual bleeding. The follicular phase is considered the estrogenic phase, a time of rebuilding the uterine lining and preparing for ovulation. Physically, the pituitary gland releases FSH which contributes to the development of follicles, preparing for the release of an egg at ovulation.

The follicular phases is likened to the waxing moon. As the energies are building to prepare for ovulation, you may notice that you have more energy. The follicular phase is a good time to be social and plan important presentations.

Ovulation

Ovulation occurs mid-cycle, where a women is most fertile for a period of 5 days before and 2 days after the release of the egg. Physically, the pituitary gland releases LH which tells the body to release the egg.

Ovulation is the equivalent of the full moon. A time of blossoming potential, women tend to feel attractive and alert. This is a wonderful time for unleashing creative projects.

The luteal phase

The second half of the cycle begins after ovulation. During the luteal phase estrogen decreases and progesterone increases to support implantation and fertilisation. Physically, if implantation has occured, the body will continue to produce progesterone to support implantation. Without pregnancy, menses will begin in approximately 2 weeks.

The luteal phase is likened to the waning moon. The buildup for ovulation has come to pass and women will benefit from taking time for inner reflection and deep rest. As the energies wind down, taking time to deeply nourish with healthy foods and self care will help with the transition to menstruation, marking the beginning of the new moon, and help to combat PMS.

Sauerkraut and other fermented foods have incredible health benefits, from helping to build B12 and strengthening digestion. Paul Pitchford, author of Healing with Whole Foods believes “saltless sauerkraut is an excellent food for regenerating the intestines. It harmonizes the digestion by balancing the secretions of the stomach, helps in the formation of enzymes and vitamins, strengthens the function of the pancreas, and improves the digestion of fats. Raw, saltless sauerkraut also helps maintain the acid-alkaline balance of the body, strengthens the nerves and the immune system, and stimulates blood formation”.

2 heads purple cabbage
1 tablespoon wakame
½ tablespoon cumin

Remove two leaves from the cabbage and thinly shop the rest. Mix cabbage with dulse and cumin in a large bowl and transfer to a glass container. Fill the container half full with water and use a wooden mallet to compact leaves. Continue to the top, covering with the entire leaf, and place in a cool, dark area for at least seven days.

Once you make this recipe once, you will find it easy to keep cultured veggies in your fridge.