• 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.

     

  • Spring Cleaning – Pantry Edition

    By Elizabeth DeAvilla RD

    Now that that warmer weather is starting to roll in, (thankfully!) many of us will get the itch to start that good ‘ole spring cleaning! Here at Pulling Down the Moon’s nutrition department, we always suggest a great pantry clean out to help everyone with their nutrition goals for the year.

    Up to date?

    One of the first things I find myself looking for at the start of any clean out is that of expiration dates. May people still think that spices and other dry ingredients can last forever… not true! As a safety precaution, ensure that all your ingredients are not expired. Spices can tend to lose potency after as little as 6 months!

    Ditch the processed stuff

    You’ll hear this time and time again, the less processed the better, especially during the journey of fertility. The more processed the food is, the more likely it is to contain ingredients that may not be to enticing, especially to our bodies. Additives and preservatives can commonly cause negative effects like inflammation, as well as some intolerances within our systems, and best strategy to avoid? Ditch the processed stuff! This can commonly include things like canned meals, meats, and dried foods as well.

    Get it organized

    I’m not sure about you but I don’t always have hours upon hours to prepare meals. If I have to spend a large amount of time in the pantry looking for something, I’m almost more likely to run out and replace the item, thus why I always end up with multiple staples! Taking the time to organize, take things out of the boxes if possible, and creating a system can be so beneficial from not only a time perspective, but a food safety aspect as well. Storing whole grain cereals in Tupperware (BPA free of course!)  or rice in glass jars not only looks appealing, but is helpful for inventory!

    Restock your shelves with the essentials.

    If you were to go into your pantry today, could you put together a healthy meal that people would enjoy? This was always a struggle for me in my own pantry, until I started stocking the essentials. Things like dried beans, sauces, spices/seasoning, healthy rice, and usually have the potential to save the day when I just don’t have it in me to venture out to the store…. one more time! Keeping things such as heart healthy (and fertility friendly!) oils such as olive and avocado oil, whole grains such as wild rice and whole grain bread, as well as beans such as Lentils are not only meal staples, but are all supportive to our fertility journey.

    The staples to keep/include:

    Grains/breads: Whole grains! We can’t stress this enough, adequate fiber is so beneficial to both men and women in health, especially in fertility. Complex carbohydrates will always take more time to digest and won’t spike your blood sugar. Whole grains have also been shown to curb hunger and balance some hormones. Choosing whole grain pastas, breads, cereals, and flour whenever possible is really the goal!

    Oils: Healthy fats are your friend, and cooking oils are a great place to start when adding them into your diet. Heart healthy oils such as olive, avocado, as well as coconut oils are great sources of omega 3’s. These oils will have great anti-inflammatory effects, as well as work as absorb all those important nutrients. Decreasing the amount of hydrogenated oils such as canola or palm, will always be beneficial, as they can have the reverse effect, causing inflammation, as well as containing high amounts of saturated fat.

    Canned goods: Overall, fresh or frozen foods are always my go-to grabs when it comes to vegetables, however especially during the winter months, I like to have a few cans of vegetables just in case. Always look for reduced sodium, as well as, single ingredients. Many have added preservatives to increase shelf life, avoid those!

    Want to learn more?  Schedule your nutrition consultation today!  Book online via Mind Body Online or call us at: 312-321-0004!

  • Awaken your Yoga Practice this Spring

    by Alison Lautz RYT

    Is it over! Winter? Have we made it out of the trenches or is it going to snow again in May? One will never know in this city! Flowers and vegetation will start to grow (we hope), the birds MAY sing, and Chicagoans will start to strip off their boots and puffy coats. Spring is in the air! Now how can we bring spring and a new vibe into our yoga practice? I love spring…. it signifies a time of letting go of our old tired way to make room for the new and another chance to re-start, like a second chance on new year’s resolutions or intentions that we made four months ago.  The spring energy is all around us, and these four tips will help you awaken the spirit of spring in your yoga practice.

    Awaken new vibrations

    Spring is full of spiritual energy and more energy vibrations than any other season. This may be because the earth is working to shed the drab of winter and cultivate a more lively state of being. You may find that this is contagious, like when you see a coworker putting some colors into their outfit, you may want to do the same. Open up your energy to the season by having an open mind to any positive changes or the opportunity to try something new outside of your comfort zone.  Try Journaling for the Journey!

    Practice outside

    Let’s celebrate the fact that we can roll our mats outside of the four walls that we spend most of our days within. It does not matter if it’s in your backyard, on a roof deck, or on a small balcony in a city high rise. Any of these options presents a great chance to connect to nature. Breathe in the fresh air and celebrate the ability to get out of the house. My favorite pose to do outside is Vrkasana (Tree Pose). I truly feel how rooted I am to the earth in this pose from my feet to the crown of my head. Learn more about how to use your breath to reduce stress with this FREE Prana webinar!

    Detox your gut

    April and May are the perfect time for some big spring cleaning. Most of us hold our old habits, negative emotions, and holiday/winter vacation indulgences in our gut. Try some twists in your yoga practice. Change your diet around a little bit. Drink more water with lemon, try some kombucha…and as always EAT MORE GREENS.

    Be playful

    During spring, joy and fun are all around as new life begins. Watch the birds above or lay with your dog or cat in the grass! New life inspires a sense of playfulness that we can embrace in yoga practice as well. Embody playfulness in your practice by going for poses you normally skip and try some laughing instead of cringing whenever you fall out of a pose. Take everything even the TTC journey a little less seriously because we will all get through this. Come check out Yoga for Fertility at Pulling Down the Moon to work on some serious spring awakening. Meet new friends and a whole community of other women working on conceiving! Join the next Yoga for Fertility series on Wednesday, April 24th at 7pm or online starting on Monday, April 29th at 6pm! During National Infertility Awareness in April, try Yoga for Fertility and get 50% off!

  • Tips for Spring Restoration

    By Cathy McCauley, LMT

    Spring arrives this month, and with it, more cold days (perhaps even snow)!  But March also brings the promise of new life. I love this time of year. The ground starts to smell fresh and ripe. Small green buds begin to swell from the earth reaching up, up, up. Birds chatter in the trees. The sun stays in the sky a little longer each day. After a long, cold winter of hibernation, spring restores nature’s beauty.

    Spring inspires us to restore ourselves, too and these self-care techniques will lead you to restoration of mind, body and spirit.  

    Hydrate. Drink a glass or two of water first thing in the morning. Keeping yourself hydrated helps boost your mood, improves brain power and protects you against disease.

    Make a gratitude list. Spending just a few minutes a day writing down what you are grateful for can dramatically shift your day. The more gratitude you have, the more open to abundance you become.

    Breathe. Set aside a few minutes each day to practice breathing. There are so many benefits! Among them, diaphragmatic breathing alleviates stress, reduces pain, strengthens internal muscles and moves blood to organs and tissues. If you’re not sure how to get started, schedule an Open the Breath (™) massage to receive some hands-on breath work coaching.

    Stretch. Five to 10 minutes of stretching in the morning increases energy levels, enhances circulation, reduces injury and centers your mind. Even better is a regular yoga practice. Pulling Down the Moon’s yoga classes can give you a jump start!

    Eliminate something from your diet that isn’t serving you. Instead of overhauling your entire diet, start by taking out one food that doesn’t nourish your body. Replace it with a different item that supports your desire for restoration. Learn even more by working with a nutritionist!

    Do you have ideas on how to restore yourself or tips for others? Please share them! I look forward to seeing you in the center. Many wishes for a beautiful spring!

    – Cathy

    Cathy is available for Fertility Enhancing, Therapeutic, Prenatal, and Postpartum Massage services at our Highland Park and Buffalo Grove offices!  Schedule with her at: 312-321-0004 today!