Healthy Pregnancy

Even though I love to eat salad, I’m always feeling like I could use more greens in my diet. Greens are, in fact, way easier for us digest when we chew extremely well (which Paul Pitchford told me is at least 30 chews per bite) or in my new favorite form: the green smoothie. My doctor was kind enough to share the work of a local Ashland Oregon author Victoria Boutenko who wrote Green Smoothie Revolution. This book has really changed the way I eat. Victoria herself is mostly a raw foodist, which is something I am not. I believe that lightly cooked foods can be a lot easier to digest and it’s generally what I recommend to my fertility clients. That said, the Green Smoothie Revolution has bridged the two worlds of raw and cooked foods for me. By using a powerful vitamix or comparable blender, the green are liquefied making them highly digestible and I would argue absolutely delicious.

Beyond being a fabulous source of chlorophyll, a lot of the research in the green smoothie revolution is based on the fact that human beings are most compartable to chimapnazees. In fact we share about 99% in dna structure. While we do a lot of testing on these animals about various human conditions, not enough consideration has been given to their diet and what makes them healthy. What Victoria concluded is that it is there above average intake of greens. Also the way they break down the cellular wall structure to access the nutrients present in the cellular walls. With this level of nutrition, hydrochloric acid is increased in the gut which contributes to many healthy benefits including: improved digestion, increase in dietary fiber, increase in chlorophyll rich blood building properties, decrease in inflammation, gentle detoxification and more energy. I would highly recommend reading Victoria’s book to hear about all the incredible benefits derived from drinking one quart of green smoothie per day.

Every day I fill the blender with variations of the following ingredients:

2 cups filtered water
a bunch of kale
a bunch of spinach
½ a peach
½ a banana
a handful of blueberries

Kathryn Flynn is the author of Cooking for Fertility: Foods to Nourish Your Fertile Soul. Kathryn supports men and women worldwide in achieving a healthy pregnancy through nutrition and lifestyle changes in her individual fertility nutrition consultations. For additional information, please feel free to email Kathryn.

Inflammation is believed to be one of the root causes of many imbalances in the body. The stress of inflammation is indicated as a contributing factor in several infertility diagnosis including PCOS, endometriosis, recurrent miscarriage, poor sperm and egg quality. So it makes perfect sense that when you are ready to get pregnant, this diet can help to resolve any inflammatory responses in the body that could be preventing conception or impacting your health during pregnancy.

Even before tackling the dietary principles, it is important to take a close look at how stress may be impacting your life. It has been long known that cortisol, a stress hormone, is a leading cause of inflammation in the body. Choose activities that provide peace and relaxation each day can help to heal conditions of inflammation. This can be anything from a foot soak, a massage or even a funny movie at the end of the day. Something that helps you to unwind. Also, choose exercises you enjoy that replenish you, while detoxifying and reducing stress. Swimming, walking, dancing, yoga and gardening are all low impact exercises that get your blood flowing. One recent study on the benefits of stress reducing yoga has shown that a regular practice may have the capacity to reduce inflammation in the body, measured by C-reactive protein (CRP).

Along with stress reduction and gentle exercises consider adopting these anti-inflammatory dietary tips:

Avoid sugars and artificial sweeteners- especially in soda and processed candy

Limit caffeine, coffee (prefer green tea and herbal teas), alcohol, red meat, burnt food

Eat an abundance of colorful fresh fruits and vegetables for the bioflavanoids- especially dark leafy greens.

Cook with anti-inflammatory herbs or sprinkle on food: ginger and turmeric.

Consume a tablespoon of apple cider vinegar in water each day

Limit nightshades

Enjoy herbal Teas like Yogi detox, licorice, chamomile

Eat Omegas at every opportunity. Favor Omega 3’s and reduce omega 6 oils (corn, soy, canola, safflower and sunflower oil)

Foods containing a high ratio of omega 3 oil: Menhaden, salmon, cod liver, cod, shrimp, tuna, pink salmon, king crab, Mackerel, flax, flaxseed (sprinkled on salads or oatmeal in the morning) hemp, hemp nuts, canola, walnut, & pumpkin, pumpkin seeds.

Kathryn Flynn is the author of Cooking for Fertility: Foods to Nourish Your Fertile Soul. Kathryn supports men and women worldwide in achieving a healthy pregnancy through nutrition and lifestyle changes in her individual fertility nutrition consultations. For additional information, please feel free to email Kathryn.

Pregnancy is a joyous time in a woman’s life, but it can also be confusing because there’s a lot of advice out there.  Many women want recommendations that support not only their own health and their baby’s, but also the environment.  Most people are prompted to start making healthy changes in their lives when they find out a baby is on the way.  However, it is best to begin before conception.

Here are the top healthy changes to make that will benefit themselves, their baby, and the environment:

• Eating fresh organic, seasonal foods can make a difference to women wanting to get pregnant, to the health of their babies and the environment.
• Investing in a Kangen water filter and cutting out buying plastic water bottles will make a difference too. (www.carolinakangenwater.com)
• Cutting out things like alcohol, caffeine, sugar and recreational drug use can make it easier to get pregnant.
• Taking a high quality prenatal multivitamin
• Supplementing with DHA.  Fish oils are great options but there are vegetarian options as well.
• DHA has been shown to help with the baby’s brain development.
• Doing a cleanse before pregnancy is a great way start this journey.
• Yoga and rest can help you have a healthy pregnancy and post-partum.

By Tiffany Jackson, ND (www.ecohealthwellness.com

Healthy fats are the cornerstones of a balanced diet.  In fact, your hormones are stored in your fat and there is evidence that shows having either too much or too little may just impact your fertility.  Women who do not eat enough healthy fat sources often lack the necessary body fat to sustain a regular cycle and sometimes lose their periods completely.

It’s also important to recognize that all fats are not created equally.  Avoiding unhealthy fats was shown to protect fertility in the Harvard Medical Nurses Study that concluded the equivalent amount of trans fats “in two tablespoons of stick margarine, one medium order of fast-food French fries, or one doughnut” could negatively impacts one’s reproductive function.  Once you become pregnant, healthy fats are essential to your baby’s development in utero.   To get healthy fats in your diet each day include the following:

Cooking oils:

Organic, unrefined oils for cooking: extra virgin olive oil, sesame oil and high oleic sunflower oil.

Oils for drizzling:

Omega and GLA (Gamma Linolenic Acid) oils have countless health benefits. Drizzle the following oils on breakfast cereals and steamed vegetables: Usana-brand Optomega, flax oil, evening primrose oil, borage oil, black currant oil, pumpkin seed oil and chia seed oil.

Food sources:

Omega 3 fatty acids: salmon, sardines, mackerel, flax seeds, chia seed, walnuts, pumpkin seeds, and dark leafy greens.10

Monounsaturated fats: almonds, coconut, olives, walnuts, sunflower seeds and avocadoes.

Kathryn Flynn is the author of Cooking for Fertility: Foods to Nourish Your Fertile Soul. Kathryn supports men and women worldwide in achieving a healthy pregnancy through nutrition and lifestyle changes in her individual fertility nutrition consultations. For additional information, please feel free to email Kathryn.

Managing your weight on bed rest is a three fold process that involves a close look at your relaxation habits, physical activity and what you are eating.

1. Though it may seem like bed rest would imply restfulness and relaxation, the true experience can be anything but stress relieving. Many women feel contained, restless and impatient when they are unable to go about their daily activities. Training oneself to consciously relax involves introducing activities that truly bring you a sense of peace and calm such as meditation, deep belly breathing, uplifting reading and getting adequate rest. When the nervous system is able to relax, we can manage our weight with greater ease by becoming more mindful of our cravings. Emotions play a big role in directing what we put in our mouths, so relaxation is a great place to start to set the stage for moderating weight gain.

2. Physical activity may also seem contradictory when one talks about bed rest, but there are in fact many stretches and gentle movements that can be incorporated. Changing your concept of exercise is important and you may consider trying different yoga, tai chi and qi gong videos and zoning in on the floor postures. Of course videos that specialize in bed rest like The bedrest fitness dvd are ideal because all of the exercises are streamlined so you won’t have to improvise. The key here is to get fresh blood flow and oxygen through all the organs which is essential for preventing blood clots, maintaining weight and managing your mood. The feel good endorphins are essential for every aspect of our well being and especially keeping your spirits up.

3. Finally, it is important to eat a colorful nutrient rich diet. So often, I talk to women who are feeling a little down about being on bed rest and the first thing they reach for are “treats” usually in the form of simple carbohydrates and sugary sweets. While this may solve the blues temporarily, it creates a vicious cycle where you need more and more “treats” to boost your serotonin. They key here is to eat small and frequent protein, carbohydrate balanced meals and snacks throughout the day to moderate your blood sugar levels, keeping your insulin levels, mood and weight gain stable. By choosing colorful fruits and vegetables, whole grains and organic protein sources you are giving your body the nutrients it needs. It’s also important to treat yourself from time to time to avoid the feeling of restriction and the potential of bingeing. I would recommend stocking your fridge full of healthy foods to avoid too much temptation and focusing on the delicious healthful alternatives.

Kathryn Flynn is the author of Cooking for Fertility: Foods to Nourish Your Fertile Soul. Kathryn supports men and women worldwide in achieving a healthy pregnancy through nutrition and lifestyle changes in her individual fertility nutrition consultations. For additional information, please feel free to email Kathryn.

There is nothing more comforting than a hearty, nutritious bowl of homemade soup especially as we head into the cooler months of fall and winter. Not only are soups known to promote healthy digestion, but they also support the reproductive organs, which correspond to the Water element in Chinese medicine, favoring cooked foods, slowly simmered in liquid. As an added bonus, the corresponding flavor of the water element is salt, so to build your fertility, immunity and combat stress, I recommend cutting up pieces of dried seaweed like kombu and wakame and adding them to any soups, stews, hot breakfast cereals and casseroles. You will be getting a healthy dose of minerals without compromising on taste!

Adzuki Bean stew

This soup delights the palate and includes healthful onion and garlic which help to build immunity and keep blood flow moving. Spinach, rich in chlorophyll, combines with tomatoes to fortify and purify the blood. Make a big batch of this flavorful soup on a Sunday and enjoy throughout the week! To make this dish suitable for vegetarians make this stew with vegetable stock and omit roasted chicken.

Serves 4
Cooking time: 60 minutes

3 cloves garlic
1/2 cup onion, chopped
1 tablespoon extra virgin olive oil
1 tablespoon thyme
2 cups adzuki beans, pre-cooked
32 ounces organic chicken stock or veggie stock
4 whole stewed tomatoes
8 ounces spinach
1/2 cup edamame
Optional: 1 cup roasted chicken (main attraction) or brown rice
Sea salt or dulse flakes to taste

Sauté garlic and onions in olive oil until softened. Add thyme and adzuki beans.
Slowly stir in chicken stock. The longer you allow this soup to simmer, the better it tastes. Finish by adding stewed tomatoes, edamame and spinach, until wilted.

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

Antioxidants create biochemical bliss at the cellular level – readily neutralizing those destructive molecules called free radicals that are constantly generated within our cells. Plant foods have always been the ideal place to get them and thanks to two new investigations, we should all be even more reassured that we are doing our antioxidant duty when enjoying our fruits and whole grains. Scientists working at England’s Institute of Food Research analyzed apples, peaches, and nectarines for “total” polyphenol content (which is the largest class of antioxidant chemicals) They discovered the fruits contained up to 5 times more of these life-preserving compounds than previously reported (Journal of Agricultural and Food Chemistry, July 09).

In the second report, scientists performed another first-of-its-kind evaluation and found that many popular whole grain breakfast cereals, and even whole grain snack foods provide “surprisingly large” amounts of antioxidant polyphenols – gram for gram, levels comparable to those in fruits and veggies! Of the whole grain snack foods tested, popcorn came out on top. For cereals, those made from wheat were the antioxidant winners followed by corn, oats, and then rice. Bottom line, eating the right plant foods are the most powerful weapons you have for combating broad spectrum disease and aging. The antioxidant superstars from the plant kingdom include: red onions, tomatoes, broccoli, brussel sprouts, red bell peppers, garlic, dark leafy greens, apples, red grapes, berries, pomegranates, cherries, oranges, plums, black beans, kidney beans, tea, dark chocolate, and red wine. Go eat some now!

Root vegetables are a delicious addition to any menu, and are especially beneficial during the cooler months when cold and flu season is upon us. As Paul Pitchford says in Healing with Whole Foods: root vegetables “grow in cold climates and contain minerals and other elements that make it possible to survive in harsh weather and under snow. When eating, we take on their qualities and build resistance to cool weather and
disease.” (page 62)

Some of the most popular root vegetables include: potatoes, beets, jicama, onions, garlic, carrots, turnips, rutabagas, and parsnips. My personal favorite are sweet potatoes and yams. These versatile and colorful potatoes are a delicious, lower glycemic alternative to the regular white potato and I find the the connection between african yams and twins fascinating. Consider incorporating root vegetables as a french fry alternative or try this amazing side dish that Tiffany and I demo on the Cooking for Fertility DVD:

Cruciferous crunch and roasted roots

½ cup of beets (any color variety), cubed
½ cup sweet potato or yam, cubed
½ cup yellow onion, chopped
1 cup cauliflower, chopped
1 cup broccoli, chopped
2 teaspoon spice Herbamare
3 tablespoons unrefined organic olive oil
1 tablespoon fresh rosemary

Preheat oven to 425 degrees. Peel and chop vegetables into bite-sized pieces. Precook sweet potato/yam and beets for 10 minutes and then add broccoli, cauliflower, onion and spice. Bake for an additional 20 to 30 minutes, remove from heat and drizzle with olive oil and additional spice if desired.

Source: Cooking for Fertility DVD with Kathryn Flynn and Tiffany Pollard

Quick tidbit: Eating a high sugar snack or meal decrease your immune system tremendously for about 2 hours. High sugar also means simple carbohydrates. It does not mean complex carbohydrates – such as fiber.

Why does this happen: Good question.

It was only in the 1970’s that researchers found out that vitamin C was needed by white blood cells so that they could kill (phagocytize) viruses and bacteria. White blood cells require a 50 times higher concentration inside the cell as outside so they have to accumulate vitamin C.

It was in the 1970’s that Linus Pauling realized that white blood cells need a high dose of vitamin C and that is when he came up with his theory that you need high doses of vitamin C to combat the common cold.

We know that sugar and vitamin C have similar chemical structures, so what happens when the sugar levels go up? They compete for one another upon entering the cells. And the thing that mediates the entry of glucose into the cells is the same thing that mediates the entry of vitamin C into the cells. If there is more sugar around, there is going to be less vitamin C allowed into the cell. So when you eat sugar, think of your immune system slowing down to a crawl.

Here is a list of ways sugar can affect your health:

• Sugar can suppress the immune system.
• Sugar can upset the body’s mineral balance.
• Sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children.
• Sugar contributes to a weakened defense against bacterial infection.
• Sugar can cause kidney damage.
• Sugar can increase the risk of coronary heart disease.
• Sugar can promote tooth decay.
• Sugar can produce an acidic stomach.
• Sugar can speed the aging process, causing wrinkles and grey hair.
• Sugar can increase total cholesterol.
• Sugar can contribute to weight gain and obesity.
• Sugar can contribute to diabetes.
• Sugar can contribute to osteoporosis.
• Sugar causes food allergies.
• Sugar can cause toxemia during pregnancy.
• Sugar can contribute to eczema in children.
• Sugar can cause depression.
• Sugar can cause hormonal imbalance.
• Sugar can cause hypertension.
• Sugar can cause headaches, including migraines.
• Sugar increases bacterial fermentation in the colon.

Bottom Line:
It’s Fall. It’s windy. It’s getting cold.
Limit sugar. Stay healthy.

Source: www.nancyappleton.com

Caspar Poyck of Consciously Culinary believes we should all relax and enjoy ourselves when indulging in delicious foods. Here’s why:

Have you ever been on a trip where everything was hurried, stressed and frustrating? You might have gone to the finest restaurant that night and eaten the healthiest food yet you felt horrible, bloated and drained of energy. On the other hand you may have been on a very relaxing vacation, completely unplugged and unwound. That night you may have just had some simple food on the side of the road and it was the most nourishing and fulfilling meal you ever had. You felt great, the food digested well and you were energized!

What made the difference was your stress level. Today we are all aware of the great dangers of stress. 75-90% of doctor’s visits are determined to be for health issues that are stress related and/or stress aggravated. Being in stress is being in the Fight/Flight responds is supposed to be a momentary situation, not a lifestyle. In this mode, energy is allocated to immediate survival mechanisms like fighting and fleeing and it is robbed from mechanisms that deal with long-term health like immune, lymphatic and digestive systems (only if we survive this attack will we worry about the common cold).

It is good to be aware of what we eat, absolutely, but not at the cost of joy, relaxation and health! We must be conscious of how we eat. These days there are people so obsessed with their “healthy eating” that a new term; “orthorexia nervosa” has been coined to describe this phenomenon. Orthorexia nervosa describes an OCD/eating disorder that seriously damages health where the potential benefits the healthy culinary choices should bring are negated by the unhealthy levels of stress these choices caused the eater. So, relax and enjoy yourself.

Indulge in moderation and eat your Chocolate-Praliné Ganache guilt free.

The French don’t get fat, they enjoy!

EatWell, LiveWell, LoveWell,
Culinary Consciousness Coach Caspar Poyck C.Ht.
www.consiouslyculinary.com