by Diana Zic, RPYT
I spent most of my life under the impression that my body contents all lived and operated on separate islands: Boy, was I mistaken! Let me explain, before my training in anatomy and hormone health with the Institute of Integrative Nutrition (IIN) along with my yoga training programs I assumed if something was going on in my body it was isolated to that particular area in my body. For example, leading up to my menstrual cycle my breasts were almost always tender; therefore, I would assume there was something up with my breasts; when my digestion would fluctuate month-to-month, I would assume it was solely my gut to blame (which was partially the problem, that’s another blog); when I had pelvic pain during my menstrual cycle, I would assume it was isolated in my pelvis; and once I began trying to conceive a child, I assume it was solely my uterus to blame, but learned there was much more to it!
In other words, I had no understanding on how the body functioned and what can trigger these symptoms that I was having. Many years later, I’ve learned how the endocrine system the glands that comprise it and produce the hormones in our bodies play an intricate role in how we feel.
Quick anatomy lesson in case you were like me and unaware of the endocrine system: the endocrine system is a collection of glands and a few glandular organs (pituitary, hypothalamus, thyroid, parathyroid, thymus, adrenal, pancreas, ovaries in women, testes in men and pineal – see picture – being a yogini I shared the picture where it shows our 7 main Chakras. It’s said that these energy centers pair with an endocrine gland and govern it’s function) that produce hormones that control our metabolism, growth and development, tissue function, sexual function, reproduction, sleep and mood. Woah! These hormones release messages via our bloodstream to carry to our organs and tissues to perform their job.
Our hormones are not loners; instead they work together like the conductor and the orchestra to create a harmony in our bodies. So, if one hormone is out of tune, it throws off your other hormones and even other body systems.
Below I have shared the eight major hormones in the body and a very brief description of their roles:
- Estrogen – plays an important role in sexual reproductive health – there’s more than 15 forms of it that have been identified!;
- Progesterone – health of our nervous system, prepares the lining of the uterus for potential pregnancy, protects the brain from damage, breast health and cardiovascular health;
- Cortisol – mobilizing energy from the body, reduces inflammation and allergies, helps maintain mood and emotional stability to name a few;
- Thyroid hormones – T3 and T4 work together as a team, T3 is the active form. Together they help regulate metabolism, heart function, digestion, and brain development;
- Pregnenolone – known as the master hormone because it’s the precursor from which almost all other steroid hormones are made, including progesterone, testosterone, the estrogens, DHEA, and cortisol;
- Testosterone – known as the male hormone typically, but it plays a critical role in having a healthy libido in women, turns fat into muscle, keeps skin supple, increases bone density to name a few;
- DHEA – used in the body to make sex hormones; and
- Androstenedione – is a precursor of testosterone and other androgens, as well as estrogens in the body.
So what’s a gal to do to be sure their hormones are in check so we can feel our best? First, I would recommend speaking with your doctor (a functional medical doctor, if possible) to get your hormones tested. If you’re experiencing any of the symptoms I described above, or if you’re not feeling well in your body, which include: lack of energy, not sleeping well majority of the time, not maintaining a desired weight, poor digestion, PMS symptoms, dull hair, problematic skin, and a poor sex drive to name a few.
In the meantime, you can benefit from cleaning up your diet a bit. Poor nutrition is often a big culprit to our hormone imbalances which can be a great place for most of us to start.
Clean protein: grass-fed meats, wild-caught fish, Non-GMO fed, organic, cage free free-range eggs (certified humane raised and handled is my preference), organic lentils and beans
Healthy Fats: Cold Pressed Extra Virgin Olive Oil, Grass-Fed Organic Ghee, Animal fats from grass-fed meats; Avocado, Nuts and Seeds
Organic Fruit: Berries, Pomegranate, Pears and Melons
Organic Vegetables: Greens of all kinds; Cruciferous vegetables , Beets and Carrots.
By Margaret Eich, MS, RDN
When you’re working on making changes to your eating habits to support fertility, it’s important to set yourself up for success by making sure you’ve got healthy foods on hand. Often the best of intentions can awry, because we’re short on time or mental space or energy for planning. Stocking your kitchen with healthy nutrient dense foods helps ensure you have healthy options on hand. No need to overhaul everything at once, but pick your step to take to help you move forward. Here are some tips for getting started:
- Keep only fruits and vegetables out on the counter. Everything else should be put in the fridge, freezer, or cupboards. We tend to reach for what we see. Have you ever walked past a cookie sitting out and been tempted to eat it? Of course! We all have. Out of sight, at least helps to keep it out of mind. Conversely, when you see fruit and veggies out, you’re more likely to reach for them for snacks or when planning a meal.
- Buy versatile vegetables. If you have trouble with vegetables rotting in your fridge, you’re not alone. To combat this, focus on vegetables that you can use for a variety of recipes. For example, organic power greens are a combo of baby kale, chard, and spinach. These greens work for salads, adding to smoothies, and for cooking. For cooking, add to a veggie egg scramble, stirfry, chili, or sauté with mushrooms.
- Stock your freezer with organic frozen fruits and vegetables. Of course, fresh fruits and vegetables are great, but we all get busy and frozen are super convenient and nutritious. Pick your favorite vegetable blends. Alternatively, broccoli and cauliflower rice are always good options when you need to add a quick veggie to a meal. Thaw out frozen fruit, and add to plain yogurt or to a smoothie for breakfast or a snack.
- Stock your freezer with high quality meats and fish, like wild salmon, grassfed beef, and organic chicken. A common barrier to preparing dinner is not having a protein source on hand. It’s so helpful to just be able to open the freezer and have something to cook.
- Keep nuts and seeds on hand for snack, smoothies, and salads. Choose raw or dry roasted nuts and seeds, but skip those roasted in oil. Great choices include walnuts, almonds, hemp hearts, and pumpkin seeds, but most nuts/seeds are nutrient dense and contain healthy fats, so you can’t go wrong.
- Keep eggs on hand. A veggie omelet/scramble works great for breakfast or for dinner on a busy night. Boil some eggs on the weekends that you can grab for snacks or breakfast during the week.
- Keep beans on hand for a nutrient dense protein source. Beans are packed with fiber, iron, and folate. In order to avoid BPA in canned beans, either buy beans in BPA free cans, glass jars, or cartons, or make your own from dried. You can freeze portions of cooked beans, so that you have them on hand when you need them.
by Meredith Nathan, Director of Massage at Pulling Down the Moon, LMTFertility massage is a cutting edge field, with far-reaching benefits that are still being explored. At Pulling Down the Moon®, we’ve developed researched-informed and results-oriented techniques for working with the body after seeing thousands of fertility clients for over fifteen years. Our award winning, nationally recognized 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, encouraging pelvic alignment and combating stress. Benefits may include:* promoting egg quality by improving the follicular environment and increasing it’s 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 journeyLearn more about why this protocol has caught the attention of the American Massage Therapy Association, the National Certification Board for Therapeutic Massage & Bodywork, and thousands of patients-turned-parents at The FEM SEM, a seminar geared towards helping you understand if The Fertility Enhancing Massage Protocol could assist your fertility journey. The is available in a free webinar format on Tuesday, October 16th at 6pm CST, register here.
By Margaret Eich MS, RD
Have your vitamin D tested. Women with PCOS are often vitamin D deficient, and correcting the deficiency may help restore more frequent menstrual cycles and promote improved blood sugar regulation.
Eat low mercury fish like wild salmon, tilapia, and sardines. These fish contain omega-3 fatty acids that may help reduce the inflammation associated with PCOS.
Cut out all sugar-sweetened drinks like soda, sweetened teas, and sports drinks. These beverages can lead to insulin resistance, which only exacerbates the symptoms of PCOS. Instead, drink water with lemon or cucumber slices, or sparkling water with a splash of 100% fruit juice
Avoid artificial sweeteners. They usually serve only to exacerbate sugar cravings and may contribute to issues with blood sugar regulation
Make sure to eat a protein source at all your meals and snacks to help keep you full and satisfied and promote good blood sugar regulation. Moderate protein diets have been associated with better IVF success rates too! Protein sources include meat, fish, eggs, beans, nuts and seeds, or (limited) dairy.
Eat only full-fat dairy instead of low-fat or non-fat. In the Nurse’s Health Study, intake of full-fat dairy, as opposed to reduced or non-fat dairy, was associated with lower risk of ovulatory infertility.
Eat cruciferous vegetables daily, as they are great for estrogen-dominant conditions like PCOS. Cruciferous vegetables include broccoli, cabbage, kale, collard greens, and arugula.
Avoid refined grains like white breads, pasta, cookies, cereals and crackers. They have no nutritional value. Instead eat whole grains like Ezekiel bread, brown or wild rice, quinoa, and millet.
Take a fish oil supplement. Since it’s important to limit fish due to its mercury content, taking a fish oil supplement that has been purified to remove mercury is a great way to make sure you’re getting plenty of omega-3 fatty acids to help reduce the inflammation associated with PCOS.
Lose the sugar! High blood sugar may be damaging to egg quality and promote inflammation in the body, besides the fact that it’s empty calories. Cutting back on the sugar is also an essential strategy if you’re trying to lose weight.
Avoid corn, soybean, and cottonseed oils that are rich in inflammatory omega-6 rich fatty acids. These oils are often found in crackers, cookies, salad dressings, and pasta sauces.
Eat vitamin D-rich foods like low mercury fish (salmon, tilapia, haddock, sardines) and egg yolks and get some sunshine.
Eat fermented foods, which can help promote healthy digestion and balanced gut bacteria.
Avoid foods with “soy protein isolate” and “texturized vegetable protein,” as they contain high levels of phytoestrogens that may be detrimental to fertility. You find these in meat replacement products, many protein bars, and in high protein cold cereals.
Eat organic whenever possible, especially meat and dairy.
Work towards a healthy weight. Whether you are overweight or underweight, a healthy weight is an important way to help improve your chances of conception and a healthy pregnancy.
Eat berries. Berries are rich in antioxidants that may help reduce inflammation and prevent free radical damage to eggs.
Eat healthy fats – dry roasted or raw nuts and seeds, avocados, low mercury fish, and olive oil.
Learn the Dirty Dozen and Clean Fifteen. Check out the Environmental Working Group’s website to learn more. The Dirty Dozen are the top 12 fruits and vegetables with the highest levels of pesticide residues. These are the items to buy organic. The Clean 15 have the lowest pesticide residues so buying conventional versions is a good money-saving option.
Avoid Bisphenol A (BPA) by using a BPA-free water bottle and limiting your intake of canned foods. Higher BPA levels in the body have been linked to PCOS.
Try myo-inositol. This vitamin-like supplement may reduce insulin and testosterone levels and may promote ovulation in women with PCOS!
Try cutting out gluten, especially if you have any digestive issues like diarrhea, constipation, or frequent bloating. If you have poor digestion, you likely are not absorbing nutrients from your food well.
Support good digestion with probiotics, fiber from fruits and vegetables, and plenty of fluids. Limit refined grains and sugars.
Eat beans and lentils. These nutritional powerhouses are great for PCOS as they are loaded with protein, fiber, iron, folate, and calcium – all very beneficial nutrients when trying to conceive.
Avoid trans fats, which are a component of hydrogenated oils. Don’t buy any foods with “hydrogenated oil” in the ingredient list as these unhealthy fats may increase inflammation and are linked to decreased fertility.
Take a prenatal vitamin that contains all of your B-vitamins. B-vitamins are vital to the ovulation process and especially important for women with PCOS. If you aren’t eating a balanced diet, you may not be getting enough of these important vitamins like thiamin, riboflavin, folic acid, B6 and B12 among others.
Eat low glycemic carbohydrates. Low glycemic carbs keep your blood sugar steadier and provide more sustained energy throughout the day. Blood sugar balance can help keep insulin levels lower, which is important because higher insulin levels seem to be a driving force in PCOS.
Eat foods with folate. You should definitely be taking a folic acid supplement while trying to conceive, but eating foods with folate is also beneficial. Include leafy green vegetables, beans, lentils, green peas, strawberries, and avocados.
Eat slowly and mindfully. These practices can enhance digestion and absorption of nutrients and satisfaction with eating and prevent overeating and digestive issues like gas and bloating.
Get plenty of antioxidants in your diet, especially if you’re doing ART. One study suggests that IVF increases free radicals, but increasing your intake of antioxidant vitamins and minerals was able to neutralize the free radicals. Think lots of different colored fruits and vegetables!
Want to learn more? Schedule a nutrition consult today!
By Cassie Harrison RYT RPYT
Most of us have a car (or something similar) to take care of. With that responsibility comes maintenance and care. We do this to ensure our car is reliable and available for use. Yet it might still break down. That dreadful red engine light comes on and flashes its ugly light annoyingly in our face. Our heads fall back against the seat and maybe like me, you’ve thought “Why? I don’t have time for this! I just took my car in, everything was fine!” We do everything right and yet, it doesn’t run as expected. Car maintenance is akin to our fertility journey. We maintain and care for our bodies by eating right, exercising, lowering stressors, following doctors’ orders, and taking vitamins, just to name a few. Yet our bodies don’t perform as expected. So instead of getting that red warning light, we get negative pregnancy tests. While we don’t have control over the results of our maintenance, we do have control over our reaction to the “news”. You might not be ready to consider Plan B, but be aware of your attachment to the results of Plan A. We keep maintaining, expecting different results, yet we get more of the same. F@@k! This isn’t what was supposed to happen. We are so tied to “Plan A”, that we can’t or are not ready to consider other options. Instead of holding so tightly to Plan A, can we open ourselves to Plan B? With the ultimate goal of becoming parents, regardless of how we get there.
If you always looked at your car as broken and unreliable, it’s not a stretch to say you might think of it negatively. Possibly referring to it as “Old Unreliable” or “That Car.” In time you might grow to resent it. The same goes for our fertility and our body. We can choose to go through this journey broken and sad, coloring our fertility black or instead we go through it hopeful and optimistic. Which would you rather choose? Unlike the car we are not broken, yet it feels like it. The next time you get unexpected fertility news, take a deep breath and step off the emotional roller coaster. That isn’t to say not to have your emotion, by all means have it, but then step back and decide how to move forward. It’s when we get off the emotional roller coaster that we can reassert control of the process. One way we can reassert this control is through breath-work, yoga, and mediation. Add these to your treatment plan today!
By Beth Heller MS RYT, co-founder of Pulling Down the Moon and Online YFF instructor
Much more than a typical yoga class, this six-week Yoga for Fertility program, created by Pulling Down the Moon, helps students develop skills to manage the stress and anxiety of fertility treatment, as well as learn a yoga posture practice that promotes blood flow, supports hormonal balance through stress reduction and calms and relaxes the nervous system. Two separate clinical studies have shown this study to reduce fertility patients’ anxiety by more than 20% over the course of six weeks, for both online and in-person groups! We are also following our study groups to see whether yoga has impact on conception rates.
Unlike heated, vigorous vinyasa and power yoga classes, Yoga for Fertility is safe during medicated fertility treatment. Click here to register for class starting 9/23!
Online Class Format
Our online class uses a webinar format to replicate the group interaction and discussion portion of the class and uses Pulling Down the Moon’s Fully Fertile Yoga Companion videos to direct your individual home practice. In addition, participants are provided with links to different practices, including our Moon Salutes, Hip and Heart Opening, Hormonal Regulation/Digestion Practice and Mood Elevating Practice. The goal is practice 3-4 times per week on their own.
While you may initially shy away from the discussion part of the class, it may be this point of connection (which in yoga we call sangha) that creates the greatest shift in our body and mind. Research suggests that women have an additional defense against stressors, called the “tend and befriend” response. What this means is that in addition to the fight, flight or response to stress, women who seek out female companionship during times of stress may activate another defense against stress that helps to physically induce relaxation.
Why Yoga for Fertility?
*Yoga balances the nervous system. Unlike intense, high impact cardiovascular exercise, which places considerable strain on the body, yoga uses deep breathing, mindful movement and unique stretches to stimulate the body’s relaxation response.
*Yoga massages and stimulates our internal organs, promoting blood flow and oxygenation. Unlike exercises like weight lifting, cycling and running, which direct blood into the large skeletal muscles and are largely two-dimensional, yoga uses subtle multi-dimensional movements like twists and folds, inversions and backbends. This gentle action stretches and massages internal tissues and organs, promoting not only blood flow but the movement of lymph.
*Yoga trains your “letting go muscles.” Women in the thick of their fertility need tools to manage stress and anxiety in the here and now. Learning to hold a challenging standing pose or sensation-filled stretch, while staying calm and breathing deeply, is rehearsal for staying calm in stressful life situations.
*Yoga for Fertility classes create “sangha,” the yoga word for a like-minded and supportive community. Everyone on the fertility journey needs a positive environment and a place they can go to feel safe and understood. Struggling to conceive can turn a woman’s social network upside down. With girlfriends on the mommy-track, family get-togethers feeling like minefields, and ordinary interactions can become excruciatingly painful, our Yoga for Fertility class creates a safe haven – and most women don’t realize how much they needed one until they join a group!
Try Online YFF and another service to save in September with the You Pick Two promotion! Call us if you have any questions about this class, promotion, or scheduling at: 312-321-0004 today!
by Faith Donohue MSW, LCSW
From an early age we are taught that “our body is our temple”. To respect it and expect for it to be respected.
As we grow and mature, our bodies go through many changes, not all of which are welcomed, but we are forced to embrace nonetheless. In an effort to avoid embarrassing moments, we quickly learn to chart our periods and be prepared for when “our friend” arrives (in the middle of science class). Over time, it becomes a part of who we are. We own it!
As teenage girls, rarely did we sit around talking about how the changes in our bodies represent a path to parenthood. More often than not, we talked about the bloating, cramping and uncontrollable emotions, and perhaps, how to avoid premature parenthood. But as you read this and giggle because it brings back memories of your teenage years, it cements the idea that this is my body and I am responsible for it -the good, the bad and the many changes I must be prepared for. We own it!
As we continue to mature and become sexually active, if not prepared to start a family, we work hard to prevent pregnancy. While we are well aware of how to protect against unwanted pregnancy, the reality is, if we get swept up in the moment, make a silly decision while partying, or simply find ourselves in love and it just happens, the result of that encounter is ours. Knowing this, we as women take it upon ourselves to ensure that an unwanted pregnancy does not happen. We own it!
And now, we are married and ready to start a family. We schedule the appointment with our gynecologist, chart our cycles and prepare a romantic evening that will lead to the conception of our baby. We count the days waiting to find out if pregnancy occurred. Day 14, 15, 16… and you get your period. We tell our partners the disappointing news, ensuring them that there is always next month. We own it!
Months go by, sometimes years and still no baby. We schedule another appointment with the gynecologist and the testing begins. As research supports, the testing begins with us. It is often not until all female issues are ruled out do the doctors consider that it may be our male counterpart’s medical condition that’s preventing pregnancy (that’s a topic for another time). For those who have gotten to this point, we often feel like we need to coax or coddle before and after our partners’ appointment -like they just did us this amazing favor! (Funny, I don’t recall anyone needing to coax or coddle me when I went to all those doctor appointments trying to figure this out.) We own it!
I am sure you get the picture by now. We are taught from an early age by our parents and society to be responsible for our bodies. And, as with most things in our life, we take that responsibility seriously because if we don’t, there could be unwanted consequences. We own it!
And now, here we are being told that fertility treatment is about to begin. With mixed emotions, we jump in. We have no idea that we are about to turn over our bodies to a stranger, our reproductive endocrinologist. You are poked and prodded, often half-naked. Once again you find yourself charting, scheduling early morning appointments and waiting for the phone call with instructions about what to do next. We own it!
Here is where I want you to stop. You took good care of your body all these years and now you are about to embark on a journey with a partner you can trust and lean on to help you care for your body and soul. This is where the conundrum begins -giving up control of your body, the thing that you spent a lifetime controlling. But if you allow your partner to help, it can be an amazing release. It can take your relationship to the next level. It also provides your partner an essential role the journey.
- *Have your partner attend the doctor appointment to discuss the treatment plan
- *Have your partner order the medication and have it delivered to a place that will ensure its proper handling
- *If you are wearing an ovulation bracelet, have your partner manage the data gathered
- *Have your partner administer shots
- *Keep a calendar in a place where both of you can manage your cycle and appointments
- *Have your partner schedule and drive you to the next appointment (you can grab breakfast together as a part of your routine)
- *Have your doctor call your partner with any instructions
- *Have your partner plan a romantic evening -It’s important to stay intimate during this process
- *Have your doctor call your partner with the results of the pregnancy test
- *Have your partner tell you the good news, “we are pregnant,” or the bad news, “there is always next month.”
The process is challenging and we find ourselves needing to “own it” but the reality is we now have partners who want to be there for us, protecting and loving us. Try not to own it, let your partner in, tell your partner what you need, listen to what your partner needs. Communicate and support one another. And, together, own it!
I have spent over 25 years helping individuals and families overcome a wide array of challenges. During the course of my professional life, I have gained an expertise in reproductive health, family building including fertility treatment, assisted and third party reproduction, and adoption and foster care, as well as depression and anxiety that often accompanies life’s challenges. I have assisted individuals and couples as they think through their decision to have children. If pregnancy can’t be achieved, I have counseled individuals and couples in processing their loss, and aided them in exploring alternatives. I understand the struggles of pre/postpartum and post adoption depression. In addition to providing therapy, I have completed mental health and donor assessments needed to pursue third party reproductive services. -I accept BCBS PPO and BCBS Blue Choice and I offer weekday, evening and weekend appointments.
Faith Donohue, MSW, LCSW
4256 N. Ravenswood Ave.
**Know that you are not alone on this journey! Whether with a partner or going it as a single person, our community is here to support everyone on their road to parenthood! Try a free webinar, a Yoga for Fertility class, or just reach out and we will answer your questions at: 312-321-0004.
by Kellie Greene RYT, RPYT
The fertility and pregnancy journey can often be riddled with anxiety, fear, and doubt. Our yoga instructor Kellie Greene draws on more than ten years of experience to give you a brief overview on why adding mantras to your coping toolbox can be beneficial at any point on your journey with Pulling Down the Moon.
What is a mantra?
Mantras are something we discuss in both the Yoga for Fertility and Prenatal classes. They can be useful in yoga postures that are held for a longer period of time, or doctors appointments, waiting for test results, and daily encouragement. It can be helpful to disrupt the stress hormone cycle, and boost the beneficial hormone oxytocin. It also gives parents something they can control. A mantra can be a simple phrase, a word, a prayer, or an intention. It is typically repeated several times in a row during a challenging experience, or several times throughout the day.
Why choose to use mantras?
The fertility and childbearing experience is one of great stress. That may present as anxiety, difficulty making decisions, depression, fear, or passing physical symptoms. A mantra is a tool meant to bring some level of calm. It can be helpful to remind yourself of a feeling you wish to evoke to replace the stress response. Or, it can be helpful to remind yourself that this part of your journey is temporary. Regardless of why your have chosen to try a mantra it can give you something you can control, or allow you to shift your focus intentionally on to something positive.
Common fertility mantras-
- This is temporary One day at a time
- I will be a parent It will happen for me
- I am healthy, I am whole I can do this
- I am not alone I will stay patient and trust
- Common Prenatal mantras –
- My baby is healthy and happy in this moment.
- The information I have tells me baby is fine
- My body is doing exactly what it needs to be doing in this moment
- My baby is safe
- I trust my body
- Today I am pregnant
The fertility and pregnancy can be lonely, and filled with many emotions. It’s ok to be your own loudest cheerleader. Each day can be a new mantra. You can use it once or a 100 times.
If you would like help choosing a mantra that is right for your situation talk to one of our yoga instructors before or after class. Check our schedule for a time and location that is right for you.
by Alison Lautz, LCSW, RYT
Over dinner a few weeks ago, a friend and I chatted about her attendance at the Wanderlust Yoga Festival in Chicago. I unfortunately had not been able to make it which was a big bummer. My girlfriend had recently been through some big, not so great, life changes and had said that spending the day at the yoga festival was very healing for her. She shared a quote with me that one of the Wanderlust teachers had started their class with that really resonated for her life and current situation. The quote by an unknown author read “It was never mine carry, so today I lay it down”.
This is where the beautifully simple, yet abstract and often elusive idea of “letting go” comes in. As a yoga teacher, I use this phase often during my classes and for many of us, hearing the words “let it all go,” may be one of the reasons why we step on our mats. These comforting and supportive words ease our minds both off and on the mat. Fully letting go to create more space takes courage, trust, and faith. This 100% translates to life off of our mats and igniting the strength to tackle head on whatever struggles we are facing.
As we practice yoga, we connect with our divine nature and our higher selves. Letting go may feel different each day. Sometimes it feels active and moves forward into more knowledge. Other times letting go feels like acceptance, sometimes it feels like a release. It can mean a celebration, while other times it feels like surrender or a rest. However it feels to you, it is important to remember that this practice of letting go evolves and grows deeper the more you do it. It’s a practice and it’s not meant to be perfect right off the bat and you can’t expect it to be.
The lack of control that we have while trying conceive can seem very unfair. The waiting game is frustrating, isolating, tiring, unpredictable, expensive, and lengthy. Increased ease through our fertility journeys can be found if we work on and practice ‘letting go’. Once we start to channel our ability to ‘let go’, we find that we can transfer this skill to be useful in other parts of our worlds; work stresses, relationship issues, time management, parenting, financial fears, and health management, just to name a few. Come check out Yoga for Fertility or the Two Week Walk to work on ‘letting go’.
“It was never mine to carry, so today I lay it down.”
by Alison Lautz, LCSW, RYT
Join Ali in her new series of Yoga for Fertility on Mondays at 5:30pm! Questions? Call us at: 312-321-0004.
By Mia Zarlengo, MS RD
Do you know the different types of healthy fats that support a diet that fights off inflammation in the body ? Since science has begun to debunk the myth that a “low-fat diet” is the healthiest diet, we can look to focus more on which fats are actually healthy that we should include in our daily intake.
One of the key components of a diet that supports reproductive health is being anti-inflammatory. Many sources of fats can support fighting inflammation, while some are actually pro-inflammatory. Navigating these different choices is a great first step in adopting a more anti-inflammatory, fertility friendly diet.
Fats to avoid that can cause inflammation:
Trans-fats: Luckily, trans-fats for the most part have been taken out of our food system in America. However, it’s still important to always check your food labels and be sure there are 0 grams of trans fats!
Corn and Soybean oil: These oils are often used as cheap fillers in processed foods. However, these processed vegetables oils are heavy in omega-6 fatty acids; when our omega-6 levels exceed omega-3’s, the result is an increase in inflammation. Swap out processed vegetable oils with some of the healthy options below!
Healthy fats that support an anti-inflammatory diet:
Avocados: One of the easiest anti-inflammatory foods I tell patients to add to their plate are avocados! They are easy to pack on the go, go well with all sorts of meals, and are a nutrient-dense source of healthy fats to help fight off inflammation! They also provide fiber, potassium, and many other micronutrients essential for health.
Olive oil: Olive oil, especially in its raw state, is a great source of healthy fats. I suggest using this as a salad dressing or a finishing sauce, to avoid burning off the healthy properties of the oil that can happen at high temperatures.
Salmon: This fish is packed with omega-3’s, great for fighting off inflammation in the body. This is a great source of protein that will also add a healthy dose of good fats to your plate!
Walnuts: Walnuts are especially high in omega-3’s for a nut, and a great addition to salads, snacks, and smoothies! They also provide fiber, another essential nutrient for a fertility-friendly diet.
Chia Seeds: These tiny little seeds pack a mean punch of nutrients! They are high in healthy fats, fiber, and protein. Try adding these to your smoothie, oatmeal, or yogurt to create a more nutrient-dense meal!
In addition to a diet filled with antioxidants from vibrant, colorful vegetables and fruits, fiber from vegetables and whole grains, and foods low in added sugars, healthy fats are a great addition to your diet to help support reproductive health and fight off any internal inflammation. Trying adding a healthy fat source to all of your meals today and notice how you feel!
Book a nutrition appointment today to learn more ways to adopt an anti-inflammatory lifestyle through diet and supplementation to support hormonal health! Don’t miss your chance to meet Mia in-person at our Chicago office for the FREE Two Week Walk event July 21st!
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