COVID-19 AlertPulling Down the Moon is closed due to COVID-19, but we are offering TeleTCM for online appointments well as a robust series of online offerings that can be found on our calendar page.

  • Simple Ways to Boost Your Immunity Now!

    By Robin Miller, RDN

    Between influenza, the novel COVID-19, and other illnesses going around this time of year, it is a great time to incorporate some immune-boosting strategies into our daily lives. There are plenty of things we can do every day to enhance our immunity. Check out my recommendations below.

    -Eat your fruits and vegetables; at least 5/day, but the more you can consume the better! Choose a variety of different fruits and vegetable to incorporate into your daily diet, this will provide a more diverse microbiome, which is important to enhancing gut health and immunity! Try incorporating a spinach in your morning smoothie, antioxidant rich berries in your yogurt or an vitamin C rich orange as a part of your afternoon snack. 

    -Get plenty of sleep; aim for 7 to 9 hours a night. 

    -Keep your gut in check, eating a variety of high-fiber foods, including whole-grains, fruits and vegetables, legumes, root vegetables and fermented foods like sauerkraut and full-fat yogurt.  Be sure to incorporate a high-quality probiotic into your daily supplement regimen to support optimal gut and immune health! 

    -Incorporate daily movement; try to get your 10,000 steps in through walking or other forms of low-impact exercise such as swimming or yoga

    -Review your supplement regimen! There are many vitamins and minerals that are known to support immunity, such as vitamin C and D, Magnesium, Zinc and Selenium. Working with a Registered Dietitian is the best approach to ensure you are meeting your needs from a supplement standpoint. 

    -Reduce your overall stress; we know that chronic stress can wreak havoc on our bodies, particularly our hormones and inflammatory response. Try incorporating things like: acupuncture, yoga, less screen-time, and meditation to help combat stress. 

    To learn more about immune-boosting foods and supplements that are right for you, schedule a virtual nutrition consult today (available by phone or video conference) and work with one of our Registered Dietitians!  Our online shop is also available for your convenience for all your supplement needs while sheltering at home!

     

  • Fish Oil Supplementation to Improve Male Fertility

    By Robin Miller RDN

    Studies suggest that infertility affects approximately 15% of all couples, and although conventional wisdom suggests that infertility is a female issue, the reality is approximately 40% to 50% of fertility issues are due to male factors.  Much research suggests that a healthy diet rich in certain nutrients, such as omega-3 fatty acids, antioxidants, other vitamins, specifically, vitamin D and folate, and low in saturated fat and trans–fat is associated with good semen quality. Fish, shellfish, other seafood, poultry, cereals, vegetables, fruits, low-fat dairy, and skim milk have been found to be positively associated with several semen parameters as well. Fish and fish liver oil in particular also contain other essential nutrients, that have been associated with better semen quality. With that said, there is now new research and data focused on the intake of fish oil supplements and testicular function as measured by semen quality and reproductive hormone levels. 


    After examining data from nearly 1,700 young men, researchers determined that fish oil supplementation was associated with a higher sperm count and improved levels of hormones, specifically lower FSH and LH levels; higher free testosterone to LH ratio that contribute to male fertility, according to the report published in JAMA Network Open. 

    However, the amount of fish oil the men in the study took was wide-ranging, so there is no specific quantity that can be suggested from this study. Furthermore, because it’s an observational study, we can’t assume a causal or contributing relationship between fish oil supplements and positive outcomes; a double-blind, randomized, placebo-controlled study is the preferred method of research to support a positive correlation. 

    In the meantime, most everyone can benefit from more fish in our diets! Incorporate wild, organic, preferably low-mercury fish, such as wild salmon, shrimp, tilapia and whitefish to name a few, into your diet 1-2 a week. Try swapping out a deli meat sandwich with a tuna sandwich or a steak for a piece of wild salmon during the week and you will be naturally getting in some healthy fish oil along with tons of other nutrients, like vitamin D, iron, zinc and magnesium that support fertility. If fish is not your jam, try supplementing a high-quality fish oil supplement to achieve optimal benefits. 

    To learn more about ways to increase fish in your diet as well as find a fish oil supplement right for you, schedule a nutrition consult  today  and work with one of our Registered Dietitians!

    Reference: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2758861

     

  • Setting Goals vs. Resolutions

    By Robin Miller, RDN

    The beginning of a New Year is often synonymous for many with starting fresh, creating new goals and resolutions. In talking with family members, friends and clients it seems there is a common theme around goals and resolutions revolving around health and fitness whether it be healthy eating, cooking more and eating out less, exercising, and the list goes on.  Is it just me or does it seem that January and February are always the busiest time of year in gyms and fitness centers, as well as, well the produce aisle, where did all the kale go?! However, come the middle of February to beginning of March the gym rush seems to die down and the produce section seems much more bountiful. Why is this and how can we maintain those healthy habits year-round?

    Personally, I’ve never been one to make a year-long resolution or goal, the thought of promising to do something for an entire year is just daunting. I don’t want to promise myself “I won’t eat sweets for a year,” I am surely setting myself up for failure and overlooking the happy medium in achieving healthy habits. This is where weekly and/or monthly goal setting comes into play.

    Creating weekly or monthly goals can be much less daunting and actually seem doable. I encourage clients to have a few overall goals, but then create small goals every week or month to ultimately make progress towards hitting those goals. The small goals may change depending on what is going on in your life on a weekly or monthly basis, by making these modifications you are still able to make forward progress towards the ultimate goal(s). 

    For example, you may have a goal around cooking more and eating out less. A weekly goal one week may be to cook four meals and then the following week this may change to cooking two meals vs. four because of work commitments, etc. Allowing for these modifications to goals not only sets you up for greater success, but also helps to create a long-term habit. 

    If you haven’t had success in achieving your year-long, New Year’s resolution, perhaps the idea of weekly or monthly goals will resonate with you.  I challenge you to start by picking three, doable goals for the week! Try a yoga class, schedule a massage for yourself, go to a free informational event to support your journey!  If your goals revolve around nutrition, schedule a nutrition consult  today and work with one of our Registered Dietitian to develop an individualized plan to help you achieve your fertility, prenatal, postpartum, condition-specific, and/or health goals! 

     

  • Ride the Roller Coaster

    by Alece Demaray, RYT 500 + CPYT

    New Year’s goal setting is tough when your goal (BABY!) is not in your control.  No matter the timeline you allot yourself or how hard you work to make it happen, it may or may not come to fruition.  As a goal driven woman, that is heartbreaking to accept.  

    I like to work toward things and celebrate when I achieve them.  When trying to conceive, I started to do everything that was in my control…see a reputable Reproductive Endocrinologist, adjust lifestyle factors, modify my diet, take proper supplements and get weekly acupuncture.  I adopted a mood of empowerment, to make my healthiest self to prepare for conception. I am still upkeeping the changes…and I am still trying to conceive.  

    I am currently on clomid in prep for IUI #3.  As I started a new cycle, it struck me that my emotions have developed a unique cycle of their own:

    Cycle Day 1-3:  Depressed because I am not pregnant

    Cycle Day 3- 7 :  Swallowing down clomid with a dose of forced optimism.  Emotions run wild. 

    Cycle Day 8-14:  Anxious anticipation to see how I responded to the meds and when the IUI will be scheduled

    Cycle Day 14- 24:  A mix of hope and positive thinking swells the majority of the two week wait

    Cycle Day 24-28:  The last few days of the two week wait brew anxiety and negative thinking, as if I already received a negative pregnancy test result

    Cycle Day 28 – Upset and mad at the negative result of the pregnancy test.  

    Repeat Cycle.

    The yoyo of emotions is real and it is tiring.  I want to be hopeful and believe it is possible, but being pulled to the other end of the spectrum becomes more painful, feeling like a positive pregnancy test is the impossible dream.  I began to think…How can I learn to ride this fertility roller coaster better? Sure, there are some unexpected twists and turns, highs and lows, but can I learn to EXPECT those challenges and manage my energy BETTER around them?

    My new goal is to strive for balance regardless of the cycle phase.  Remain present for all that is coming up for me emotionally and physically, but not allowing it to throw me.  I will root down and rest into the truth that I WILL BE OKAY, regardless of the outcome. It is a PRACTICE and everyday an opportunity to try the ride again, inviting more ease.

    Here are some suggestions and inquiries to support you in remaining cool, calm and collected, regardless of what cycle day it is for you and your emotions:

    1. Schedule some space directly after your appointments.  Use this time to journal and process what things in your life ARE going right.  Gratitude journaling can help to reframe your perspective and shift your mood in a positive direction for the rest of your day.
    2. Take 3 deep, calming breaths before opening the message from your doctor.
    3. Remain aware and nonjudgmental of your emotions as they fluctuate with medication.  Be kind to yourself and thank close ones around you for understanding 🙂
    4. At the beginning of your two week wait, remain active with safe exercise (yoga!) to keep your mind at ease.
    5. Prior to your pregnancy test, affirm to yourself (at least) 3 times that you will be okay, regardless of the outcome.  You are loved, regardless of the outcome. You are worthy, regardless of the outcome. Try an Unwind the Mind Massage to get through the wait!
    6. Post pregnancy test, allow yourself to process:  do you need to cry, scream, call someone or celebrate?  Allow yourself adequate time to digest the information as opposed to rushing off to the rest of your day, without dealing with your feelings.
    7. Give yourself permission to begin again (mentally) at the start of your new cycle.  Reignite the flame of possibility and reaffirm to yourself that YOU ARE CAPABLE AND WHOLE.

     

    If you would like to practice riding the roller coaster together, join me for Yoga For Fertility at Pulling Down The Moon, on Wednesdays evenings.   In addition to managing emotions and digesting experiences, YFF will increase blood flow to optimize your fertility. To find more balance on this path, call Pulling Down the Moon to get started in March at: 312.321.0004.  I hope to see you on the mat!

  • Nutrition Goal Setting in 2020

    By Margaret Eich, MS, RDN

    The New Year always feels like a fresh start, and it’s a time of transition where it makes sense to reflect on the previous year and set goals for the coming year. New Year’s resolutions around health and fitness tend to get a bad rap, because people often have a hard time following through on these resolutions. One reason for this is that these resolutions tend to be too hard or are too vague.

    One thing that I think is really helpful is to be very specific about what we want to achieve. Sometimes we make very non-specific goals such as “lose weight,” or “eat healthier,” or  “be more organized.” (No judgment here, as I am definitely guilty of this.) It’s important to be specific with your goals, so you know when you have achieved them. The other big piece of this is breaking down the goal into the habits that you need to incorporate into your life in order to achieve those goals.  It’s our daily habits that really determine whether or not we meet the goals we set out to achieve. Follow these tips when thinking about goal setting in 2020:

    1) Be specific about the goal. Instead of “get healthier,” or “lose weight,” try “sleep for at least 8 hours 5 nights out of the week,” or “exercise for 30 minutes 5 days per week.” Being really specific helps you stay on track and know when you’re making progress towards your goal and when you need to tweak your habits to make progress.

    2) Break the goal down logistically. If your goal is to sleep 8 hours per night, then what do you need to do to make that happen? Maybe you need to be in bed by 10 pm, so that means you need to get help from a partner in making sure to get all of your obligations done earlier, so that you have some time to wind down and be ready to sleep at 10 pm. It also might mean prepping breakfast and lunch the night before, so that you don’t have to get up as early to do it.

    Weight loss is a common goal, so if that is your goal, it’s important to think about the habits that you need to cultivate to meet your goal. Some examples of habits you might choose to work on over the course of they year might be: fill half my plate with non-starchy vegetables at lunch and dinner. Eat protein with all my meals and snacks. Bring healthy snacks to work, so that I’m less tempted by office treats and so that I don’t arrive home overly hungry looking to raid the fridge. (We’ve all been there!) Eat mindfully – put away the phone, turn off the TV, and move away from your computer in order to truly experience my food. These habits are likely too much to work on all at once, but having a list of 1-2 habits to work on at a time will help you start to make progress toward your goal.

    3) Prepare, prepare, prepare. When changing your eating habits, it’s important to think back on what has worked well for you in the past and what hasn’t. This can help set you up for success by not repeating the same things that have tripped you up in the past.

    In addition, think about the challenges you’ve had in the past – social gatherings, eating out, family meals, travel? Spend some time thinking about your unique challenges, and map out a plan ahead of time. It’s really hard to navigate challenging situations when we haven’t prepared ahead of time. Things don’t always go according to plan, but you have a better chance of eating in a way that makes you feel good if you plan ahead.

    4) Don’t be afraid to change course. Be gentle with yourself in assessing what’s working and what’s not working. You may start out with specific habits you’re working on, and they may turn out to be too hard based on the current season of your life. That’s ok. Reassess, change or scale back the habits and keep going. It can be really tempting to fall into all-or-nothing thinking, in which if we have a rough day or week, we completely abandon the goal. Our progress is determined by what we do most of the time, not by what we do sometimes. The important part is to get back on track and keep going.

    Need some help navigating changes to your eating habits and lifestyle to support your fertility or pregnancy in 2020? Make a nutrition appointment today!  Get started and save with our monthly special today!

  • 90-Day Prep? Start Here!

    by Cathy McCauley, LMT

    Whether getting pregnant naturally or using some form of assisted reproductive technology (ART) like IVF, fertility clients come to Pulling Down the Moon because they want to increase their chances of fertility success. I often see clients have better success after a 90-day prep. 

    Because the cycle of an egg is about 90 days, it’s helpful for you to prepare and optimize the health of your ovaries, uterus and your whole body at least three months before trying to conceive. In that time, you can monitor your nutrition, increase your vitamin intake, become intentional about improving blood flow and lowering stress levels. All of this can help enhance fertility and create a healthy environment for a pregnancy.

    Want to create a 90-day prep plan for enhanced fertility? Start here!

    Nutrition

    Preconception nutrition research shows that what you eat can impact the health of your ovaries and eggs either negatively or positively. Yet trying to navigate all the information out there can be overwhelming. The ART Prep/Recovery Program is unique to Pulling Down the Moon and exactly what it says: A science-based nutrition program (with some teachings and techniques from Traditional Chinese Medicine and yoga added) especially created to help you prep for your upcoming treatments. 

    With this program, our nutritionists will help you set goals, regulate blood sugar levels, support the liver, assist in getting your gut and thyroid to function properly, discuss sensitivities, look at possible food eliminations, decrease inflammation and safely cleanse. Your nutritionist will also be an accountability partner and will provide support, encouragement, ideas, and recipes to help you meet your goals while simultaneously working to improve your egg quality.

    Vitamins and Supplements

    Pulling Down the Moon has been working with medical doctors for over more than a decade, as well as, keeping up with the latest research and literature in the emerging field of supplements. We can provide recommendations on specific supplements for your unique situation and also help you streamline an overwhelming supplement regimen to include the supplements with the most research behind them for fertility. From finding the right prenatal vitamin to taking a probiotic to getting on a supplement of CoQ10, we can help you make the right choices as you work on enhancing your fertility during your prep.

    Blood Flow and Stress Reduction

    Increasing blood flow and reducing stress go hand-in-hand when optimizing your body for conception. Acupuncture, yoga, and massage can all help you achieve healthier circulation and reduce stress.

    Studies show that embryos with the highest implantation potential are from follicles that have sufficient blood and oxygen. If you want optimum egg health, promoting oxygen-rich blood flow to the ovaries is essential. 

    No doubt, stress influences your body in many ways and your fertility is not spared. High levels of stress can create an abundance of hormones, which in turn, can disrupt ovulation. By reducing your stress levels, you can have a positive affect on your fertility and your overall well-being. 

     

    Here are some approaches:

    Acupuncture

    In very simple terms, acupuncture is believed to clear blockages in the body in order to allow energy, greater health, and the feeling of emotional well-being to flow freely within the body. And more and more, acupuncture is becoming a widely accepted and sought after natural treatment for restoring fertility.  

    Some research shows acupuncture may improve ovarian functioning, balance the endocrine system and hormones, increase circulation to the uterus and improve egg quality. 

    Additionally, the treatments are balancing, relaxing and offer clients an opportunity to unplug and feel grounded. Many clients fall asleep during their sessions.

    Pulling Down the Moon acupuncturists are well-trained in working specifically with fertility clients. They are knowledgeable in treating your whole body and can provide you up-to-date information on fertility health and wellness.

     

    Yoga

    Pulling Down the Moon’s Yoga for Fertility (YFF) offers you another way to prep for enhanced fertility.

    At each class, you will learn a series of yoga postures designed to improve fertility by increasing blood flow into the pelvis, releasing stress and anxiety and balancing life energy flow in the body. 

    In addition to this physical practice we explore concepts from yoga philosophy that frame the fertility journey in a way that reveals our personal strengths, reinforces the joy of everyday life and empowers us to create the family we are meant to have. Through this class you will also join the wonderful, positive healing community of Pulling Down the Moon and enjoy the energy of all the amazing women who have shared their journey with us.

     

    Massage

    The last treatment service we offer is dear to my heart. I’ve been a massage therapist at Pulling Down the Moon for several years and have seen women experience much success after receiving massage as part of a fertility prep plan.

    What we offer is unique. Our FEM Protocol™ is a five-part series using massage and related techniques to enhance the health and functioning of the pelvic and abdominal organs, and to promote the client’s mental, emotional, and physical well-being.The five parts of the protocol focus on cleansing and detoxification, enhancing reproductive circulation, oxygenating the pelvic organs, and combating stress. Benefits may include:

    • promoting egg quality by improving the follicular environment and increasing its supply of oxygen-rich blood
    • lowering hormone disruption through stress management and clearing lymphatic congestion (a common storehouse for excess hormones and toxins)
    • supporting uterine lining and alignment through melting abdominal scar tissue, clearing circulatory pathways, and releasing structural tension patterns
    • encouraging relaxation and an overall sense of well-being during your fertility journey

    We offer a massage treatment schedule to keep you on track during your 90-day prep. And once you’ve actively started trying to conceive, whether naturally or through ART, we encourage you to continue to receive the FEM Protocol. It is safe any time in a cycle and we are trained in helping you determine what will be the best treatment for you no matter where you are on your fertility journey. 

    Get started with a 90 day prep and save with one of our New Year, New You Passports to Wellness!  Have questions about how Pulling Down the Moon’s unique services can support your journey?  Call us at: 312-321-0004 for us personalized support today!

     

  • Choline: An Update on a Vital Fertility and Pregnancy Nutrient

    By Margaret Eich, MS, RDN

    Choline is little talked about essential nutrient for fertility and pregnancy. It is not technically considered a vitamin, as our bodies can synthesize choline though not enough to meet our daily needs.  Choline is a major component of all cell membranes and is a precursor to the neurotransmitter acetylcholine, which is involved in muscle control and memory. Choline is also converted to betaine, which prevents homocysteine levels from becoming elevated. Elevated homocysteine has been associated with increased risk for cardiovascular disease and miscarriage. Choline deficiency may also play a role in the development of fatty liver, as choline is necessary to transport fat from the liver to other tissues in the body.

    Choline also has important functions during pregnancy. Choline is essential for baby’s brain development and for DNA methylation, meaning that choline deficiency can have epigenetic effects on the developing baby. There is also evidence that adequate choline intake helps prevent neural tube defects like spinal bifida, which most people associate only with folate/folic acid intake. 

    Several studies have compared intakes of 480 mg choline daily to 930 mg choline daily at varying times during pregnancy and found a variety of outcomes. For example, supplementation with 930 mg choline compared to 480 mg throughout the 3rd trimester resulted in faster information processing in 4-13 month old infants. In a similar study, children whose mothers took in 930 mg choline daily performed better with a color location memory task compared to children whose mothers who had only taken in 480 mg choline daily. Another study reported reduced attention and behavior problems and social withdrawal in children at 40 months of age in the group of mothers supplemented with 900 mg choline from the 2nd trimester through delivery in addition to baby being supplemented with 100 mg choline daily through 3 months of age compared to controls.

    The daily requirement for choline for non-pregnant women of childbearing age is 425 mg. This goes up 450 mg during pregnancy and further increases to 550 mg during breastfeeding. Less than 10% of pregnant women are meeting their daily requirement for choline, underscoring the importance of focusing on this nutrient.

    The impact of choline during pregnancy is an emerging area of research, and currently it seems that 450 mg choline at a minimum is needed to support a healthy pregnancy, but up 900-930 mg is safe and may have long-term benefits to the baby. Animal products are better sources of choline than plant foods–with liver and egg yolks being the best sources–followed by meat and fish and cruciferous vegetables.

    Because so few women are meeting even basic daily choline needs during pregnancy, taking a prenatal vitamin that contains choline is a good idea, especially if you are a vegetarian or vegan. Pulling Down the Moon carries two prenatal vitamins, both of which contain choline. TheraNatal OvaVite contains 100 mg choline, and PlusOne contains 450 mg choline. Do you have more questions about optimal choline intake prior to and during a pregnancy? Book a nutrition appointment today!

     

      

     

  • Yoga for Holiday Stress

    by Christina Thompson Olson RYT RPYT

    It’s the most wonderful time of the year, right? But if the onslaught of holiday parties, shopping, and family gatherings has you feeling a bit stressed out, you’re not alone. How many more times is Aunt Ginny going to ask when you’ll be having a baby? Before you snap or find yourself making up stories to distract from your fertility situation, try these simple yoga techniques to stay grounded and let all that chatter melt away.

    Get into your breath

    Before reacting to someone or something, check in with your breathing and see if you can allow it to slow down. Try Samavritti pranayama, or equal breath to help calm your mind and relax your body. Start by bringing your attention to the tip of your nose, inhaling and exhaling through your nose if comfortable. Notice the length of your inhale and exhale, and work towards equal breathing by silently counting to four on your inhale and exhale: “In-2-3-4, Out-2-3-4”. Let your breath move deeply through your abdomen, expanding your diaphragm as you inhale and gently drawing in as you exhale, working towards twelve rounds of breath.

    Gently move your body

    Try some easy yoga poses to relieve stress, even if you’re in the restroom at a holiday party! One of my favorite moves to ease tension in the mind and body is the forward fold, which can be done in a variety of ways. Try a halfway forward fold or L-shape, walking your hands down a wall (or on a countertop) as you take your feet hip-width distance and create an L-shape with your body. Take 4-5 deep breaths to relax your shoulders, lengthen your spine, and send your sitting bones back evenly behind you. Then take your feet wider and find a dynamic squat-forward fold by bending your knees as you exhale and returning to the forward fold with an inhale for another five rounds of breath. 

    From this wide leg forward fold, with hands either supported by a wall or on blocks, take a gentle open twist by bringing your left hand under your face and lifting your right hand up towards the sky, or to your right hip. Breathe deeply for several rounds of breath to gently massage your digestive organs in this twist, and then repeat on your left side. Take one more symmetrical forward fold of your choice, coming up slowly when you’re finished, and hopefully you’ll return to your holiday season feeling a bit more at ease in your body.

    Beat the Winter Blues in the New Year with a FREE Yoga for Fertility Community Class (with me!) in Chicago or in Highland Park with Cassie on January 11th at noon!

    Did you know Yoga for Fertility can reduce anxiety by 20% or more in just six weeks? Join my next series in the New Year to support your journey starting on Saturday, January 25th at noon!

  • Featuring a New Supplement: PlusOne Prenatal Vitamin

    By Robin Miller, RDN

    It can be a very overwhelming process when you are selecting a prenatal vitamin. Many questions probably come to mind such as, what should be I be looking for in a prenatal vitamin? Which nutrients should I focus on? Which one is right for me?  And so many more. 

    Here at Pulling Down the Moon, we are making that process seamless for you. We have already done the legwork and evaluated many supplements, including prenatal supplements. Our team of registered dietitians can help you to determine which supplements are right for you.  

    We are excited to feature a new, comprehensive prenatal supplement option we have available for sale in Chicago, Highland Park, and via our online shop for your convenience! 

    PlusOne Daily Prenatal packets contain vitamins and minerals to support women during preconception through nursing and postpartum. Here are some of the highlights of what these packets contain to support your fertility journey.

    • Deeper dive: This rock-star prenatal Vitamin: contains 1mg methylfolate to support fetal neurological health as well as antioxidants including vitamins C, E, and beta-carotene, and ample B-vitamins to support women vulnerable to B-depleting conditions like birth control pill use and emotional stress. 

     

    • In addition, ach packet contains high quality omega-3 fatty acids, specifically 1 g DHA to support fetal brain development and 670 mg EPA to support the body’s anti-inflammatory response, healthy cell membranes and mood. 

     

    • Fetal brain development support: Each packet contains 450 mg of Choline, which is an essential nutrient for brain development. Choline may also play a role in healthy genetic expression in early embryo development. 

     

     Be sure to check out our Cyber Monday promotion, 20% off on PlusOne Prenatal available for purchase via our online shop!  

     

  • Tips to Feel your Best During the Holidays

    By Margaret Eich, MS, RDN

    This time of year onslaught of sweets seems to start with Halloween and doesn’t end until New Year’s resolutions. We like to talk a lot about adjusting your food environment to set you up for success by only keeping fruits and vegetables on the counter at home, for example. It also helps to keep tempting foods that you’d rather not eat out of your house. This tends to get more challenging as food treats abound around the holidays, and if it’s not at home, the treats are in full force at work or at holiday gatherings. By no means do I mean to imply we shouldn’t have any treats around the holidays. It’s really fun to have the treats that only come around once a year. Where we can run into trouble is when instead of having those treats on a few holidays, we end up eating these foods that make us feel sluggish and aren’t consistent with our long-term goals consistently over a 1-month or longer time period.

    Here are some tips to try to keep your eating around the holidays as healthy as possible:

    1. Stock your house with seasonal fruits and vegetables. Now is the time for delicious citrus and pomegranates and Brussels sprouts to name a few. Enjoy these healthy nutrient and antioxidant rich foods as part of daily eating, but they also work great incorporated into holiday meals.

     

    1. Try nuts in the shell, like walnuts. Nuts in the shell become more widely available in grocery stores. If you haven’t tried nuts in the shell, they often taste so much fresher than shelled nuts, such that they taste like a real treat! Plus it takes time to crack and remove the shell from nuts, which helps us eat more slowly and mindfully.

     

    1. Make dishes with butternut and acorn squash. These winter squashes are nutrient-rich and are lower in carbs than regular potatoes. There’s nothing wrong with having some regular potatoes. It’s just that white potatoes tend to dominate our plates along with other starchy dishes at holiday meals. Winter squashes are also rich in fiber, vitamin E, folate, and beta-carotene.

     

    1. Eat mindfully. Work on eating slowly and checking in with your hunger and fullness cues before and while eating. Avoid distractions like your computer, cell phone, or TV, as we often eat more when we aren’t focused on the eating experience.

     

    1. Avoid eating sweets on an empty stomach. Save sweets for after meals or after a satisfying snack with protein. You’ll be less likely to overeat sweets that way, and your blood sugar will rise more slowly such that you can avoid being on a blood sugar roller coaster.

    6. Don’t skimp on sleep. It can be tempting to sleep less when we’re so busy, but less sleep often leads to overeating and more difficulty making healthy     choices.

    What to learn more? Book a nutrition consult today!  Get support and save this month on an Initial Nutrition Consultation, Initial Acupuncture Consultation, Fertility-Enhancing Massage, or Yoga for Fertility series with the $99 Wild Card!