My first period came in January 1998. I remember it like it was yesterday. I was in eighth grade and I remember saying the cruelest thing I have EVER said to my Mom. I cursed her for making me be born a girl. I still to this day feel awful for those words having left my mouth, as my Mom is the most amazing mother in the world.
In high school and college, I would pass out from the debilitating pain and friends, roommates, and loved ones many times would find me in the fetal position just trying to breathe through the pain. What I learned from an early age from classmates, girlfriends, and women in my life is that we as women experience painful periods and it’s just part of being a woman. We (women) all experience this excruciating pain.
I went on for the next 20 years thinking it was completely normal to feel stabbing pain for 2-4 days every 28 days. I learned quickly that heating pads and Ibuprofen were my best friend. I always felt that this pain was not normal, but nobody outside of my Mom truly understood and believed me. It was in college where I first learned about Endometriosis and thought, hey I think this is what this pain is all about.
From 2007-2018, I saw nine doctors. Most of the doctors I saw, all said similar things, “We’re women, we’re used to dealing with pain. Every woman has painful periods.” Unfortunately, there were only two doctors who truly listened and believed me when I said I think I have Endometriosis. I felt defeated and crazy. I thought all these doctors are telling me this is normal that I feel like I am being stabbed in my uterus each month. I must be making this pain up. I was just surviving month-to-month and most definitely not thriving. As women we have an incredible gift of intuition, so trust that, trust that you know your body better than anyone else. Don’t be afraid to speak up!
My husband and I began our fertility journey 6 years ago. We tried naturally for 1½ years with no success. After 4 failed IUIs, 4 failed IVF transfers, and 3 miscarriages, I asked my doctor for more answers. She suggested two things: first was to do the Yoga for Fertility program with Beth Heller at Pulling Down the Moon. This was the first time I had been shown how to tune in and listen to my body in a supportive female community. I had never been so seen and loved within the fertility community. I have friends for life from that Yoga for Fertility program.
Second, my doctor suggested I see an Endometriosis specialist. I had excision surgery in November 2018. My surgery should have taken a max of 1-2 hours, instead I woke up 6 hours later to hearing news from my husband. My husband said “I have good and bad news, which would you like to hear first?” I said, “I want the good news first”. He said, “you were right, you have stage IV Endometriosis and bad news it was so extensive they removed your left fallopian tube.” Even though this news was the worst case scenario with Endometriosis, it was a blessing in disguise.
Hearing I was right and in fact did have Endometriosis, was the best news I had received in 20 years. I had finally felt heard, seen, and my opinions were valued. This new information changed everything for me and my fertility doctors. My doctors could now move forward with adjusting my fertility medications and procedure process based on my Endometriosis diagnosis.
I know many would be angry having a body that made you feel debilitating pain every 28 days. However, I am incredibly grateful for my Endometriosis journey because it has forced me to find my voice and learn how to advocate for myself and my body. I have also been able to share this information with my nutritionist who can better assist me. It takes practice and time in silence to tune in with our bodies and listen to what it needs and craves. Remember, you are the ONLY one who knows your body inside and out and no one else will advocate as fiercely for you or your body the way that YOU can.
About the author: Kasia has been a part of the PDTM community since March 2016. She has been trying to conceive for 6+ years, has had 5 failed IUIs, 7 failed IVF transfers, experienced 4 miscarriages, and has Stage IV Endometriosis. She is in the midst of her last and final IVF retrieval and transfer AND beginning her adoption and possible surrogacy journey. She is thriving as a Fertility Coach by empowering, supporting, and inspiring women on their fertility journeys. You can find her blog and contact information over at www.CoachingwithKasia.com
Learn how Pulling Down the Moon can provide community and support on your journey! Check our calendar for events today!
Photograph by Anna Stidham
Kasia S. McGuire
Mobile: (773) 844-2117
By Christina Livas L.Ac.
Most of us do not think about our immune system until we get sick even though a weak immune system is a major component of most chronic diseases. A weak immune system can result in disorders such as frequent/lingering colds, allergies, asthma, chronic fatigue, Crohn’s disease, rheumatoid arthritis, psoriasis, and many more. How we feel every day is essentially an indicator of how our immune system is working. Acupuncture is a safe and natural way to stimulate, strengthen, and balance the immune system. Studies have shown that regular acupuncture treatments can increase the number of T cells the body produces. This is important because T cells destroy harmful bacteria and viruses in the body. The increased cellular response provided through acupuncture lasts for several days after the treatment. Over time this strengthens the immune system similarly to how lifting weights regularly will strengthen muscles.
While being proactive and strengthening your immune system to prevent your body from getting sick is important, it is also important to seek natural and safe ways to treat illness as well. Most over the counter and prescription medications we are given are used to suppress the immune system. While this method is useful for limiting symptoms and managing pain, it is one of the reasons people become dependent on the medication. Acupuncture is an effective alternative to those medications. Acupuncture regulates the immune function as well as treats the underlying causes of the disease. Acupuncture helps with reducing symptoms, speeding up healing, decreasing excess phlegm, and decreasing inflammation which results in a decrease in the amount of time you spend sick. It is important that we work on building our immune system up so our bodies are capable of fighting off anything nature throws at us.
As many of you are at home right now, try these acupressure points to boost your immunity remotely! Studies have shown that a great acupuncture point for your immune system to use at home is Zu San Li (St36). You can apply acupressure to this point daily to help boost your immune system and the overall health of the body. This point is located 4 finger widths down from the bottom of your knee cap, along the outer boundary of your shin bone (see image below). For those of you having a lot of sinus issues, my absolute favorite point is He Gu (Li4). You can apply acupressure to this point to relieve any issues with the head and face including: congestion, head colds, allergies, headaches, fever, sinusitis, chronic pain, and many more. This point is located on the back of the hand between the thumb and index finger (see image below).
Want to learn more? Schedule a virtual consult with your practitioner to discuss acupressure points for self-care, discuss if herbs may be a good fit for you at this time, and just chat with your trusted advisor to reduce stress while maintaining fertility wellness until we can treat you in person! Call us at: 312-321-0004 to schedule or email: firstname.lastname@example.org today!
Pictures are from “A Manual of Acupuncture” by Peter Deadman
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!
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.
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:
- 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.
- Take 3 deep, calming breaths before opening the message from your doctor.
- Remain aware and nonjudgmental of your emotions as they fluctuate with medication. Be kind to yourself and thank close ones around you for understanding 🙂
- At the beginning of your two week wait, remain active with safe exercise (yoga!) to keep your mind at ease.
- 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!
- 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.
- 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!
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!
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
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:
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.
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.
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!
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.
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!
by Cassie Harrison RYT RYPT
You May Not Control All the Events that Happen to You, but You Can Decide Not to Be Reduced By Them – Maya Angelo
My miscarriage at 43 wasn’t just the loss of a baby, but the realization that my baby years might be behind me. Having suffered from infertility, it never felt like they were with me. I spent almost all of my 30s and part of my 40s trying to have a baby. In the past, I would’ve trudged forward and tried again, but after this loss it occurred to me it might no longer be an option. Sure, all women at some point face the fact that their baby making time is over, all for different reasons. What felt different, at least for me from an infertility point of view, was this was just something else I didn’t have control over. It also occured to me that I identified with trying to have a baby. I’d spent over a decade thinking, planning, and working on my family. My future suddenly looked more like a blank slate, rather than timelines. Up until this point, I’d avoided planning much of it, such as my next career move or even a big vacation, having thought there might be a baby to interrupt my plans. The idea that I could make future plans without interruption was exciting to me. Simultaneously, I was filled with regret. The dichotomy of my emotions was intoxicating.
Similar to my infertility journey, I found it challenging to speak about my newest realization. When I did manage to speak about it, either it felt like no one understood or it was Déjà vu all over again as I found myself greeted with insults disguised as well intended advice. Yes, I was sad I lost my baby just when I thought I beat the odds of getting pregnant again. After that loss, it did feel like it was time to move on…but to what? On one side, I didn’t want to let go and on the other I celebrated my infertility journey being over!! Yet, I couldn’t shake the feeling that it wasn’t really me deciding, but somehow infertility was. That it again had the upper hand. The fact is, had I not struggled with it, I wouldn’t have been forced up against the pane (or do I mean pain) of my baby window by still trying to push out another baby at 43.
Where does this leave me? I’m not certain yet, my loss was only 5 weeks ago. There is a new lightness underneath my thoughts when I see my future no longer being held by the chains of infertility that for so long infiltrated my life. To help me through this change, I’ve used breath work (Try this Yoga Breathing Video to get you started!) and a very simple yoga practice. I dream of attending (not just teaching) a full yoga class, but recent life has been hectic and I’ve not prioritized time to do this. Which lead me to my Nook and Cranny practice. I’m literally fitting it into the nooks and crannies of my life. If there’s a 5 minute slot between tasks, you’ll find me in a forward fold or downward dog. My Nook and Cranny practice has done wonders and I highly recommend it. Just as with starting anything new, start small. That’s the great thing about Yoga, it can be done anywhere for any amount of time and you will benefit from it. I’ve practiced while the kitchen sink filled with water. Heck, I’ve done it in the driver’s seat waiting in the carpool line (my car was off and I was 10 minutes early!). Hello to neck circles and Sama-vritti (balanced) breath. My Nook and Cranny practice relaxed my tensions, cleared my thoughts, and opened my mind. Take time to find your nooks and crannies wherever you are on your journey (Try Yoga Poses You Can Use Now! to get started) as I know it will make a difference!
If you struggle to do this on your own, let us help you with our upcoming Holiday Survival Online Yoga starting just after Thanksgiving that will get you through the stressful holiday season or plan for a series in the new year! Save during the holiday week with the Holiday Survival Online Yoga Series (12/8-1/12) available for only $50 on Cyber Monday (save $100) or get the $99 Wild Card this month towards a full in-center series in January (save $111)! Call us to learn more at: 312-321-0004 today!
by Chrissy Langford LMT
“I found I could say things with color and shapes that I couldn’t say any other way – things I had no words for.” ~Georgia O’Keeffe
“Art enables us to find ourselves and lose ourselves at the same time.” ~ Thomas Merton
Drawing and painting has been a form of therapy for me since I was a child. It was a way to escape, a way to calm my mind and spirit and a way to express myself when I couldn’t find the words to do so. I could spend hours just lost in a creative zone.
After every Unwind the Mind session, I tell my clients to make sure they are practicing their favorite relaxation techniques at home to ease stress and anxiety post massage during the 2 week wait. The two week wait can be a time where anxiety levels are high and emotions are heightened. It’s important to take time for self-care and relaxation.
Creative art therapy can help one reduce stress, improve self-esteem, explore emotions hard to explain with words, improve symptoms of anxiety and depression and cope with a difficult or traumatic life event. It is known to calm the nervous system. It can create a quiet and meditative state of mind.
I like to use art as a form of meditation. After a long day and usually right before bed, I will take a moment to do some deep breathing exercises and then get to doodling. I put on some music and light candles and incense to set a vibe. Sometimes I just sit in silence and really check in from within. I try not to think about what I am drawing/painting and I just let my mind/pencil/paintbrush just flow. The art I produce in these moments is for no one but myself to see so there is no fear of judgement. I use colors that fit my mood in the moment. Blues and greens can be calming and healing. Reds can stimulate energy and passion. Yellows and oranges are bright and radiate warmth. I love drawing eyes and lips, leaves and flowers, different patterns and random shapes. At the end, I often am left feeling lighter and free of whatever was hanging over me that day.
Again, you don’t have to be an artist to use art as a way to unwind. Try picking up an adult coloring book, doing a collage, origami, beadwork, knitting, embroidery, vision boards and even dance. All are great ways to just let go and quiet the mind. You can also keep an art journal using collage and doodles as a form of self-expression when words are not easy to come by.
Join us for a FREE experiential event in Chicago to unwind and learn more about the benefits of Fertility Enhancing Massage for your journey! Save your spot today for Creative Expression to Unwind the Mind on Thursday, November 14th at 7pm here!
Here are some great articles and blog posts about using art as a form of meditation and to reduce stress:
If you would like to find a professional art therapist or dig deeper into what art therapy is:
10 Minute Mindfulness Drawing Meditation Tutorial you can easily do at home: https://www.youtube.com/watch?v=0kcAFq7C_CA
Robin Miller, RDN
I love this time of year, when the air turns cool and the trees blaze with color and pumpkin spice seems to take over the stores! I look forward to loading my kitchen with the abundance of fresh foods that are ready to be harvested. Fall fruits and fall vegetables are not only delicious, they’re also are packed with nutrients that can help boost your fertility and keep your immune systems strong all winter long.
So what produce are in season in fall? And what are the healthiest options for boosting immunity and fertility? Check the list below to help you navigate the farmers market and grocery store all season long!
Apples and Pears: These sweet, crunchy fall favorites are packed with antioxidants and are high in soluble fiber, which helps lower “bad” (LDL) cholesterol. To get that daily dose of fiber and to satisfy a sweet tooth, snack on the fruit whole or incorporate into recipes from filling breakfasts to a sweet treat!
Beets: They may be available year-round, but beets are at their best in the fall. Besides the familiar reddish-purple color, you can also find golden, white, and even multicolored beets. A great source of vitamin C, folate and fiber, which are all important when it comes to fertility. Try tossing in salads or roasting!
Broccoli: Packed with vitamin C, which has proven beneficial for fertility in both men and women! Try roasting or making a veggie-packed, hearty soup!
Brussels Sprouts, Cabbage and Cauliflower: These powerhouses contain indole-3-carbinol, a compound that helps the body manage estrogen.
Carrots: Perfect for soups, stews, and snacking, carrots add plenty of sweetness in a low-sugar bite. A serving is also packed with twice your recommended daily intake of vitamin A, which benefits vision, reproduction, and immune function.
Celery: Celery is an excellent source of vitamin K and a good source of vitamin A, potassium, and folate, which is very important for fetal development.
Chard, Kale, and Spinach: Loaded with essential vitamins and minerals such as calcium, iron, folate and zinc, all key nutrients for women try to conceive. These dark leafy greens can be served raw in a salad or sautéed with garlic and a little crushed red pepper!
Figs: This fall fruit is a solid source of fiber, which may help decrease cholesterol, promote blood sugar control, prevent constipation, and keep you feeling full longer. Figs are also packed with potassium, which helps control your blood pressure.
Garlic, Onions and Shallots: Sulfur-rich foods, such as alliums like onions and garlic, can help increase your body’s level of the antioxidant glutathione, important for both male and female fertility. For men, it can improve sperm quality and health. In women, glutathione can help boost egg quality and the health of the embryo after conception.
Leeks: Leeks contain B-vitamins including folate, which is essential for DNA synthesis and cell division. Good levels of Folate are essential before and during pregnancy to help prevent birth defects of the brain and spinal cord.
Mushrooms: Full of prebiotics, that help nourish your gut’s microbiota, ultimately aiding in digestion and warding against inflammation. This fall veggie is supper versatile to cook with, try it sautéed in an egg scramble or cooked in soup!
Pomegranate: An excellent source of flavonoids and polyphenols. They also contain vitamin C, folate, and fiber! These are all essential vitamins and minerals for conception and pregnancy. Try adding to your favorite salad or into your oatmeal for an extra dose of antioxidants!
Pumpkin: A good source of fiber for hormone balance and beta carotene for egg health. Beta carotene is a powerful antioxidant known to protect the reproductive system from damage caused by excessive free-radicals. Remember to eat the seeds too! These are rich in zinc, which may boost sperm health.
Squash: From acorn to butternut to delicata to spaghetti, all of these fall squash varieties are a great source of the antioxidants beta-carotene and vitamin C. Beta-carotene is a powerful antioxidant, which helps to protect egg and sperm DNA from damage by harmful free radicals, which can affect the quality of both the egg and sperm.
Sweet Potatoes: Rich in carotenoids, pigments that have great antioxidant power. Research shows carotenoids can help with sperm health and motility in men, as well as aiding in hormone regulation and ovarian function in women.
To learn more about foods that can boost your fertility and overall nutrition, join us for the FREE webinar on October 21st at 6pm CST, “Yoga and Nutrition for PCOS and Beyond” or schedule a nutrition consult today!
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