• 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!

     

      

     

  • Simplifying the Best Diet for Fertility

    By Robin Miller RDN

    There seems to be so much information out there about diets and foods to consume and not consume while trying to conceive and during pregnancy. But what really is the best diet when it comes to fertility? 

     

    We know that food likely plays a role in fertility and our ability to conceive, but is there a specific diet per se, that will lead to pregnancy? Unfortunately, it’s not that simple, however the research does suggest that including specific food groups and foods, while eliminating others can increase chances of pregnancy.

    One recent study* showed that couples undergoing IVF, in vitro fertilization, had almost three times the chance of a successful pregnancy when they closely adhered to the Mediterranean Diet, which is consists on a high intake of whole grains, nuts, seeds, fruits and vegetables and a low intake of red meat. Let’s dig deeper and look at specific foods to include in our daily diets to help improve overall fertility.

    1. Berries:  strawberries, blueberries, raspberries and blackberries are filled with antioxidants that limit inflammation in the body as well as protect our cells from aging and environmental damage.  
    2. Cruciferous Vegetables:  broccoli, cauliflower, cabbage, Brussels sprouts, collards, kale, kohlrabi, mustard greens, turnip greens, turnips and rutabaga.  These vegetables contain a compound called indole-3-carbinol that regulates estrogen metabolism and helps convert “bad estrogens” into good ones.
    3. Healthy Fats:  The fats we eat play a very important role in fertility.  They are incorporated into our cell membranes (think egg and sperm) and make up the backbone of many important molecules in our body.   Monounsaturated fats help to lower levels of harmful LDL cholesterol and are found in olive oil, avocado and most nuts.  Omega-3 fats are key to lowering the level of inflammation in our body and are found in fatty fish, dark leafy vegetables, walnuts, chia and flax seeds.  
    4. Beans/Lentils:  Besides being a good source of protein, beans and lentils contain soluble fiber, which helps bind excess hormones and remove them from the body.
    5. Whole Grains:  Whole grains are a rich source of fiber and B-vitamins.  B-vitamins are crucial for optimal egg development and ovulation. 
    6. Lean Protein:  Choose lean proteins like organic chicken, turkey, grass-fed red meats, and organically raised eggs.  

    To learn more about specific foods and food groups to include in a fertility-friendly diet and improve your overall nutrition; schedule a nutrition consult online here or call us to learn more at: 312-321-0004 today!

    *https://www.ncbi.nlm.nih.gov/pubmed/29390148

  • 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!  

     

  • Our Favorite Fertility-Friendly Holiday Recipes

     

     

     

     

    Healthier Hot Chocolate

    This hot chocolate is rich in antioxidants and very low in sugar compared to most hot chocolate mixes and those you can buy in coffee shops. 

    1 tbsp unsweetened cocoa powder

    10 oz hot water

    ½ teaspoon vanilla

    1-2 teaspoona real maple syrup

    ¼ cup whole milk or non-dairy milk 

    sprinkle of cinnamon (optional)

    Add cocoa powder to a mug. Add hot water, vanilla, maple syrup, and milk, and stir to mix. Sprinkle with cinnamon. Enjoy!

     

    Faux Latte

    When you’re avoiding caffeine, this still feels like a nice treat without the excess sugar.

    1 cup of milk or unsweetened non-dairy milk (I recommend cashew or flaxmilk for better flavor)

    ½ teaspoon vanilla

    1-2 teaspoons real maple syrup

    Sprinkle of cinnamon (optional)

     

    Heat milk until hot and use a handheld milk frother to froth the milk. Add vanilla, maple syrup, and cinnamon (if using). Stir to mix. Enjoy!

     

    Red Cabbage Slaw with Candied Pecans


    The gentle sweetness of the pecans nicely balances the flavor of the red cabbage. This is a great salad to make on Sunday and eat throughout the week. It’s also great for parties and potlucks.

    ¾ cup candied pecans (see recipe below)

    ½ medium head or 1 small head of red cabbage
    juice of 1 lemon
    ¼ cup olive oil

     

    Make the candied pecans first following the recipe below. While the pecans are cooling, cut the core out of the red cabbage and shred using the food processor shred attachment. You can also finely chop my hand. Finely chop the pecans, and add to the cabbage and stir until evenly distributed. Add lemon juice and olive oil, and stir until cabbage is coated with dressing. Store in the refrigerator. Enjoy!

     

    Candied Pecans

    This delicious treat is great for adding to salads or eating on their own as a snack. They have just a light coating of coconut oil and maple syrup, making them a healthier option than most candied pecans.


    Makes ¾ cup candied pecans

    1 teaspoon coconut oil
    ¾ cup raw pecan halves
    ⅛ teaspoon salt
    1 tablespoon maple syrup

     

    Heat coconut oil over medium heat in a small pot until melted. Add pecans and stir to coat pecans with coconut oil. Sprinkle salt onto pecans. Add maple syrup, and mix to coat pecans in maple syrup. Immediately remove from heat. (If you leave the pecans on the hot burner, they will likely burn.)

     

    Pumpkin Pie 

    Instead of the traditional white flour crust, this pumpkin pie has a delicious crust made from pecans, dates, and coconut oil. This drastically reduces the refined carbohydrate content. The filling is lightly sweetened with maple syrup, for a healthier spin on a holiday favorite. 

     

     

     

     

    Makes one 9-inch pie 

     

    Crust

    ⅓ cup pitted dates (about 8 deglet noor dates) 

    1½ cups pecans


    2 tablespoons coconut oil 

     

    Filling

    15 oz. can of pumpkin or about 1-3⁄4 cup cooked pumpkin 

    ½ cup canned coconut milk
 or whole milk

    ½ cup maple syrup


    ½ teaspoon salt


    1 teaspoon cinnamon


    ½ teaspoon ginger


    ¼ teaspoon nutmeg


    ⅛ teaspoon cloves


    2 large eggs 

     

    Preheat oven to 350 degrees. Process dates, pecans, and coconut oil in the blender or food processor until mixture is well-blended and sticks to the side of the food processor – about 30-60 seconds. Press mixture into a 9-inch pie pan and set aside. 

    In a medium bowl, combine all filling ingredients, and whisk until well-mixed. Pour into pecan-date crust. Bake at 350 degrees for about 45 minutes, or pumpkin filling appears custard-like and crust is lightly browned. Allow to cool before serving. Store in the refrigerator. 

     

  • 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!

  • Magnesium: An Essential Mineral for Fertility and Pregnancy

    By Margaret Eich, MS, RDN

    Magnesium is an essential mineral in hundreds of reactions in the body involved in a variety of processes including deriving energy from food, DNA synthesis, and blood sugar regulation. In addition, magnesium is a mineral component of bone along with calcium and phosphorus. Along with these important functions, did you know that magnesium may play a role in fertility and pregnancy as well?

    Magnesium’s Role in Fertility and Pregnancy

    In a study of 33 women with polycystic ovarian syndrome (PCOS), 23% of women did not meet their daily magnesium needs. (1) In another study comparing women with and without PCOS, women with PCOS consumed less magnesium than women without PCOS. In women with PCOS, lower magnesium intake was correlated with higher risk for insulin resistance and elevated testosterone, key hallmarks of PCOS. (2) There have been many studies investigating the impact of magnesium levels and magnesium supplementation on insulin resistance and type 2 diabetes. These studies point to a significant role for magnesium for blood sugar regulation. (3)

    Magnesium supplementation may also help prevent muscle cramps in pregnancy, and may also be helpful for headache prevention. Research is ongoing around magnesium and its impact on risk for gestational diabetes and gestational hypertension.

    How much Magnesium do we need?

    According to NHANES data, the majority of Americans do not get enough magnesium in their diet. The daily requirement for magnesium is 310-320 mg for non-pregnant women. During pregnancy, magnesium requirements increase to 350-360 mg daily. 

    Food sources of Magnesium

    The best food sources of magnesium include: nuts and seeds especially Brazil nuts, cashews, and almonds; seaweed, leafy greens, legumes, whole grains, and dairy products.

    Magnesium Supplements

    Adding a magnesium supplement can be a helpful way to ensure you’re getting enough magnesium on a daily basis. Magnesium glycinate is the preferred form of magnesium, as it’s very well-absorbed and unlikely to cause digestive issues or loose stools like other forms of magnesium that are less well-absorbed like magnesium oxide.

    Unsure if you’re meeting your daily magnesium needs? Schedule a nutrition consultation for a comprehensive review of your diet and supplement regimen.  Supplements are available in Chicago, Highland Park, and via our online shop for your convenience!

    References

    1. Szczuko M, et al. Quantitative assessment of nutrition in patients with polycystic ovarian syndrome (PCOS). Rocz Panstw Zakl Hig. 2016;67(4):419-426.
    2. Cutler DA, et al. Low intakes of dietary fiber and magnesium are associated with insulin resistance and hyperandrogenism in polycystic ovarian syndrome: a cohort study. Food Sci Nutr. 2019;7(4):1426-1437.
    3. Linus Pauling Institute at Oregon State University: Magnesium

     

     

  • PCOS and Coenzyme Q10 Supplementation

    By Robin Miller, RDN

    Polycystic ovary syndrome (PCOS) is one of the most common causes of infertility in women, affecting up to 10% of women of childbearing age. Despite what the name suggests, it is actually a disorder of the endocrine system–think hormones! You can even be diagnosed with PCOS even without having ovarian cysts. 

    PCOS is characterized by high levels of androgens (“male” hormones), including testosterone, androstenedione, dihydrotestosterone (DHT), dehydroepiandrosteron (DHEA) and DHEA sulfate (DHEA-S). Higher than normal levels of insulin are also common due to to insulin resistance (much like that seen in type 2 diabetes) over time. When you have insulin resistance, your insulin isn’t working as well as it should to signal for glucose to be transported out of the blood and into the cells of the body to be used for energy. To compensate, the pancreas produces more insulin leading to high insulin levels, which seem to drive the higher testosterone levels in PCOS.

    A recent study suggests that supplementation of Coenzyme Q10 (CoQ10), has beneficial effects on glucose metabolism as well as serum total and LDL cholesterol levels in people with PCOS. In this study subjects took 100 mg of CoQ10 daily for a 12-week period at the conclusion of the study a notable improvement in overall fasting glucose, insulin resistance, and total and LDL cholesterol was observed in subjects. 

    So, what is Coezyme Q10?  Coenzyme Q10 (CoQ10) is a nutrient that occurs naturally in the body. CoQ10 is also in many foods we eat. CoQ10 is involved in energy production and acts as an antioxidant, which protects cells from damage and plays an important part in the metabolism.  

    Unfortunately, as we age, naturally occurring levels of CoQ10 in our body decline. Evidence suggests that supplementing CoQ10 may help many different conditions such as high blood pressure and heart failure and most recently PCOS. 

    Want to learn more about how supplements can help you? Schedule a  nutrition consult and work with one of our Registered Dietitians to develop an individualized supplement and treatment plan specifically designed for you!

  • Celebrating the Arrival of Spring Produce

    By Margaret Eich, MS, RDN

    Spring is finally here in the Midwest, and things are starting to get greener. Crocuses and daffodils are blooming, and it seems people are starting to have a little more of a spring in their step as the promise of summer and warmer weather approaches. That also means that soon we will have local fruits and vegetables once again.

    Focusing on increasing fruits and vegetables, especially from local sources is a great way to focus on improving your overall health and fertility. Certain fruits and vegetables like leafy greens, avocados, and oranges are rich in folate, which is important for preventing neural tube defects. In general, fruits and vegetables are rich in vitamins, minerals, antioxidants, and potential anti-inflammatory compounds. These may be supportive of both female and male fertility. Did you know that women going through ART have higher levels of oxidative stress that may be offset with antioxidants? Loading up on the fruits and vegetables is a great way to do this. Increasing fruits and vegetables also increases your fiber intake, which feeds your beneficial gut bacteria (fertility nutrition starts in the gut!). Try to choose organic when possible, as eating higher pesticide fruits and vegetables has been linked to longer time to pregnancy.

    Farmer’s markets are great way to work eating more fruits and vegetables, as the freshness and quality is often superior to the produce found in grocery stores, where it may have been shipped many miles. At the farmer’s market, your produce may have been picked just that morning or the previous day! Another great option is gardening if you have the space. Studies on gardening show that it may help combat stress, boost your mood, and it’s good exercise! Live in an apartment or condo and don’t have outside space? Seek a community garden, or try growing some herbs in your window or in a pot on your balcony. Other options for a deck or balcony could be salad mix in a pot.

    Eating more vegetables is a great way to boost your overall health and fertility, by increasing fiber and nutrient density of your diet.

    Try these tips to increase the amount of vegetables you’re eating:

    1. Add vegetables to your eggs at breakfast (or any time of day).
    2. Add cauliflower rice to chili, curry, or stir-fry.
    3. Add greens like kale to soups, chili, taco meat, or stir-fry toward the end of the cooking time.
    4. Have a big meal salad with protein.
    5. Add sautéed onions, mushrooms, and greens (like spinach, kale, or chard) to tomato sauce.
    6. Use spaghetti squash or oodles instead of pasta.
    7. Add cucumber, celery, and/or greens to a smoothie.
    8. Use cauliflower, spaghetti squash, or zucchini to make pizza crust.
    9. Use zucchini or eggplant instead of noodles in lasagna.
    10. Roast carrots, beets, broccoli, or cauliflower with olive oil.

    Check out some seasonal nutrition recipes! Learn more by consulting with a nutritionist!  Book today!  Questions?  Call us at: 312-321-0004.