10 painless ways to put more veggies into your diet

Whatever diet you happen to subscribe to, they pretty much all say that non-starchy vegetables are healthy and we should all eat more of them.  (Especially leafy greens.)  Focusing on veggies can be a way to eat less and lose weight.  If you eat all of the veggies you're supposed to, there is not room for much else!  Here are some tips I have found helpful in increasing my consumption of these things:

1.  Green drinks for breakfast (or afternoon or late night snack) -  I know it sounds disgusting and they can look like swamp water, but green drinks are delicious!  I have one of these everyday for breakfast.  Sometimes, I get my "5-a day" in before my day starts!  You can blend up green veggies with fruit and you only taste the fruit.  I start with 1/2 of a banana in my blender (I use a Vitamix), then I fill it up with spinach, kale, chard, or lettuce; and finally top it off with frozen berries, pineapple, mango; or whatever else strikes my fancy.  Be creative!  If you use frozen fruit and pre-washed greens, it's quick and easy to blend up on the go.  (Note:  If you drink these everyday like I do, you should rotate your greens to avoid getting an upset tummy.  Apparently, there are toxins in greens that can build up if you only eat the same kind every day.  Rotating prevents this.  If you want to know more, read Green for Life or check out the FAQ's on their website.)      

2.  The Big Salad - (I just love that Seinfeld episode, don't you?)  Yes, a big salad can be a great meal.  I like to have a variety of greens as a base then add drained, canned beans, whatever veggies I have around (even leftover cooked ones), and top with salsa and roasted edamame.  Yum!  According to Dr. Fuhrman in Eat to Live, "the salad IS the main course!"  You can use pre-made salad dressing, but I like to make my own.  This Green Goddess is my fav.

3.  Slaw - If you're not much of a salad person, then slaw may be a better idea.  You can use pre-cut broccoli slaw mix or coleslaw mix, add a handful each of raisins and walnuts, a dollop of veganaise (or mayo), a tablespoon of apple cider vinegar, and some curry powder to make a delicious slaw.  You can eat it as a side dish or use it in sandwiches or wraps.  My husband doesn't like salad but he loves slaw!   

4.  Steamed veg - Buy bags of frozen mixed vegetables and keep in your freezer.  Then, you can steam them whenever you want a quick side dish.  If you pack your lunch, all you have to do is put some in a tupperware with a sprinkle of oregano.  It'll keep the rest of your lunch cold as they slowly thaw.  Then, by lunchtime, you just have to microwave them for a minute and they're done!

5.  Roasted vegetables - Roast a bunch of veggies at once and keep in the fridge.  They are great on their own, in sandwiches, soups, or salads.  Some vegetables that work well are:  cauliflower, zucchini, butternut squash, eggplant, tomatoes, parsnips, and bell peppers.  Make an adventure of it and try some of those crazy vegetables you see but don't know what to do with like sunchokes, rutabagas, asian eggplant, celery root, etc.  What I do is chop up all the vegetables, add some canola oil, and whatever herbs and spices I feel like.  (garlic, curry, and/or rosemary work well.  You can even use taco seasoning.)  Roast in a 350 degree oven for 30-45 minutes.

6.  Vegetables as a main dish - We normally think of vegetables as a side dish, but there are some amazingly delicious main vegetable dishes.  Check out Indian food.  The Indians have figured out how to make vegetables delicious and interesting.  I had a cauliflower curry once that was out of this world!  Also, consider adding some vegetarian and vegan meals to your week.  There is some awesome vegan food out there!  I love the recipes on  www.choosingraw.com.  

7.  Sneak veggies into stuff - Add pureed and steamed carrots or squash to spaghetti sauce, pureed spinach to guacamole, and cauliflower to dips.  Pureed spinach also works well in brownies since the chocolate hides the color.  Just add 1/3 cup to your brownie recipe.  Don't have time to steam and puree?  Use babyfood if you're in a hurry!  Also, check out this recipe for spinach ice-cream.  I promise, you don't even taste the spinach. 

  

8.  Veggie trays - Surprisingly, kids love 'em!  Cut up raw vegetables and keep in a tupperware in the fridge.  (Even lettuce leaves can be good to roll up and dip.)  I like to have hummous on hand for dipping.  Alternatively, you can make bean dip with a can of beans, the juice of a lemon, and whatever spices and herbs you like.  (I like garlic, cilantro, and curry.)   If you set out a plate of chopped veggies and dip, they disappear surprisingly fast!

 9.  Green wraps! - I recently discovered that you can wrap up sandwich fillings in nori (the stuff they use to wrap up sushi) to make a delicious wrap.  The one I had contained roasted eggplant, tomatoes, spinach, banana peppers, bell pepper, tempeh, avocado, red onion, and lemon vinaigrette.  Yum!  Also, cabbage or bibb lettuce leaves can make great low-carb wraps while adding another vegetable to your diet.

10.  Soup for you! - You know how you buy all those veggies with the best of intentions, then you never use them and they're about to go bad?  Well, take them all and put them in a soup!  I like to put dried beans along with whatever vegetables I have and some veggie broth (or just use water and spices) in the slow cooker.   

OMG, I am so in love with this Green Goddess Dressing!



This is the yummiest salad dressing ever!  I've also been using it as dip for raw veggies.  Zingy, zangy and tangy, it makes all the taste buds tingle.  I think it's tastier than ranch!  (...and is much healthier.)

I aways thought Green Goddess dressing got its color from avocados.  Wrong!  It gets it from parsley and green onion.  Here is the recipe (from Forks over Knives.)

Green Goddess Garlic Dressing:

2-3 garlic cloves

1/2 cup fresh chives (I used green onion)

1/2 cup fresh parsley (for an even yummier dressing, use cilantro)

2 T tahini

2 T nutritional yeast (I know!  I'd never had it either.  Apparently, it's a good source of B-12 for vegans)

1 T miso

1/3 cup water

2 T freshly squeezed lemon juice (or do what I do and just use the juice of one lemon. Who wants to measure?)

1/2 t salt (I left this out and it was still delicious.)

I used my Vitamix (love it!) to blend it up, but the recipe says to use a food processor.  It's worth buying the miso and nutritional yeast because you WILL want to make it again.

Just put into a blender like so.....

....and it comes out this beautiful green color!



Learn to Love Your Crockpot! (Fast and healthy food in your slow cooker!)

I have to say, I LOVE my slow-cooker lately!  As a new mom, I just don't have the time (or energy) to cook like I used to.  ....but considering how important it is, I've learned some shortcuts.  Using a slow-cooker will allow you to easily create healthy, tasty, easy, meals with in-season vegetables (something we can all eat more of), whole grains, and tender meats for PENNIES per serving!  Why not dig out that crockpot today?

I don't even use a recipe these days.  Who has time to plan, make a shopping list, and such?  Here's what I do:

1.  When at the grocery store or market, buy whatever fresh vegetables that are on sale and in season.  You get lots of strange vegetables you've  never tried before this way.  (Variety is good!  Each vegetable has its own unique combo of vitamins and minerals, some of which have not even been discovered yet.)  I've gotten jicama, celery root, butternut squash, and sunchokes to name a few.

2.  Buy whatever meat is on sale.  Get a different type each time.  (buffalo, pork, beef, lamb, etc.)  Rotating your food prevents you from developing food sensitivities.  Even the cheap, grissly cuts of meat turn out tender and delicious in the slow cooker!

3.  If you wish, you can add grains too.  (Optional)  I've used brown rice, quinoa, and pearled barley.  (I saw some Israeli purple wild rice the last time I was at the grocery.  I'm going to try that next!)

Preparation:

• When you get up to go to work, or when the baby wakes you up at 6am (if you're lucky.  --or 5 or 4 or 3 if you're not),  throw everything into the crockpot.  (You can chop veggies the night before, or just do it right then like I do.)
• Cut slits into the meat and shove cloves of garlic into them.  (I use about 4 or 5.)
• Add a glass of liquid like broth or just water.
• Set it to cook on low for 8 hours.

In the evening, when you are too tired to even think about cooking, guess what......dinner's ready!  This makes a delicious stew that you can have for supper, with enough leftovers for several lunches throughout the week.  Easy peasy and yum!

You will not believe how good this "milk"shake is!

I'm not kidding!  I made this for dessert tonight and my husband agrees.  No milk, no sugar, and delicious! 

Chocolate Banana "Milkshake"

1 handful of raw almonds
1 banana
2 T cocoa powder
1 handful of dried, pitted dates
1 1/2 cups of water
ice, as desired

Put it all in a blender and blend until smooth.  Pour into 2 glasses.  Enjoy!
(Serves 2)

It actually tastes like a real milkshake! 

Getting Back on Track with this Quinoa Salad!

So pretty!  It looks like confetti! It's a party in your bowl!

I've been trying to get back on track with my healthy eating.  I came across Dr. Amen's work.  (If you don't know who he is, he's a doc who has been doing brain imaging and has been helping people with brain problems for over 20 years.)  I am intrigued by his premise that if you eat brain-healthy foods, then your brain will make better food choices, thus making you healthier.  Makes sense, right?  Anyway, I saw his "Quick Wit Quinoa Salad" recipe in his latest book and I thought I'd try it.  I ended up changing some things, so here's my version:

Modified "Quick Wit" Quinoa Salad

cook 1/2 cup of quinoa according to package directions.  (Basically, you add double the water and boil for 15 minutes.)
add:
1 can of black beans
2 stalk celery, chopped
1 red bell pepper, chopped
3 green onions, chopped
A mixture of grape tomatoes (he says to use cherry tomatoes)
1 avocado, cubed
1/4 cup of olive mix (the kind you put on muffalettas.  This is my addition.  He doesn't have olives in his recipe.)
the juice of one lime
pine nuts (as desired)

Mix together and enjoy! 

Note:  Don't forget the pine nuts!  I totally forgot to put them in which was a shame since I had bought them especially.  Oh well, it was still delicious without them.

Sometimes, you just gotta

I have a confession:  I have not blogged in over 3 months because I had a baby on June 4th and I just haven't had time to even look at the blogosphere!  (Sorry, dear reader.)  Anyway, I have a hankerin' to write again so here goes.

My birth experience did NOT go as planned!  I wanted a natural birth.  I read countless books, and went to no less than 6 courses.  I hired a doula as well and did "labor exercises" every day for the entire last trimester.  (These consisted of mostly squats and leg lifts.)  As I found out, however, some things you just do not have any control over no matter how much you prepare.

I had gone to my OB the day before, and he told me there was no dialation at all and it looked like it could be another week or two.  Well, so much for that!  My water broke the very next morning.  My contractions did not start on their own.  I used a breast pump for 12 hours to try and get them started naturally, but they just didn't.  Finally, the doctor gave me pitocin since 12 hours after your water breaks, there is risk of infection.  My doula said, "well, all is not lost.  You can still give  birth naturally even with the pitocin".   I decided to try it.

Can I just say that enduring pitocin contractions totally sucks?  Apparently, they feel worse than natural ones.  I can't believe how much it hurt.  It literally took my breath away.  Anyway, I labored for 20 hours with no pain meds.  (I kinda feel like a rock star for lasting that long!)  I then gave up and did something I said I'd never do.  I let them give me an epidural.

It was such a relief to get the epidural!  I was enhausted and I was able to sleep a bit.  The labor progressed for 7 hours with the epidural.  The baby's hearbeat was dropping with every contraction and it was getting worse.  Plus, there was a lot of molding of the baby's head and I had was only dialated 3 cm after all that!  I then did the other thing I said I'd never do:  I had to have an emergency C-section. 

SO - 27 hours of labor only to end up having an emergency C-section?  Boooo!  I was glad the doula was there the whole time.  She made me feel better about it all.  Even she said it was neccessary in my case and she told me as I was being prepped, "sometimes, you have to do things you don't want to do but it is in the best interest of your child.  This is the first thing in a long list of things you'll have to do like that as a mother."  40 minutes later, my sweet baby girl was born!

Went they cut into me, the doctor saw a "uterine band".  I had never heard of this.  Apparently, it's an extra ring of muscle (sometimes called a Bendel ring) that goes around the uterus.  It's very rare and it's not even genetic.  It's just a freak of nature.  Mine was at the bottom and it trapped the baby in and prevented it from ever dropping.  So - a vaginal birth would have been impossible.  I'm so grateful for modern medicine because in the olden times, I would've been one of those women who labored for days and then died and no one would know why.  I still like natural remedies when possible, but I have no qualms about using modern medicine when I have to.

What is a doula anyway?

Yesterday, I attended a class about having a doula assist with childbirth.  I had heard of doulas before, but I wasn't clear on what they actually did. Basically, they are professional childbirth coaches.  They are different from midwives because they don't do medical interventions and the don't replace the doctor.  They work with doctors and nurses.  Their main concern is helping the mother during the birth by calming her and keeping her as comfortable as possible. ("Mothering the mother")

Natural Childbirth:
Yes, I am one of those people who thinks natural childbirth is probably the best.  I mean, our bodies are designed to do this, right?  Sure, it's not the most comfortable thing in the world but the pain isn't life threatening and the recovery is so much better if you don't have an epidural or a c-section.  HOWEVER,  I have never had a baby before so I have  no idea of what the pain will be like.  I may get in there and decide I can't deal with the pain and demand an epidural ASAP.  A doula can help by suggesting comfort measures like breathing exercises, various positions, heat, massage, acupressure, and a variety of other techniques.  I think my best chance of actually having a natural childbirth is if I have a doula cheering me on.   

Doulas Offer:

• assistance with preparation of a birth plan
• information, encouragement, and support during the last weeks of pregnancy
• emotional and physical support for mom and partner during labor and birth
• explanation of medical procedures and choices
• techniques and hands-on help with comfort measures
• support for the father/partner
• continuous one-on-one support during the entire birth
• support during the early postpartum period

Why I want one:

The doula who was teaching the class I attended did a demonstration with a model of a pelvis and a baby doll.  She showed how the "flat on your back" position (that the hospitals normally force you to be in) can actually prevent the baby from getting into the correct position.  Gravity works against you.  She then showed various positions that can use gravity on your side to assist the body in getting that baby into the best possible position for delivery.  Once she was done with that demo I thought, "I want a doula and I want her!"

Things I did not know:

• The early labor contractions are not supposed to get the baby out.  They are supposed to get it into the correct position.  If the baby can't get there, the labor is long and drawn out and doesn't progress.
• Most problems resulting in neccessary c-sections happen because the baby can't get into the correct position in the pelvis.
• A chiropractor can help make the labor go faster by adjusting the pelvis and making sure it's in alignment.  (BEFORE labor starts, of course!) The doula recommended that I go see a specific chiropractor and have one pelvis adjustment now, then another one a few weeks before the due date.  Having the pelvis in alignment will help that baby go through more quickly and smoothly. 
• Many hospitals have birthing tubs these days.  The hospital where I'm going to deliver does not do water births, but they do have birthing tubs for use during labor.  (They are not automatically offered and you have to specifically ask for them.)  Apparently, getting into a tub of hot water can reduce labor pains by as much as 50%!  The doula can act as an agent and will call the hospital in advance to have the room set up with the tub, birthing ball, pull-up bar, and "all the toys".
• A doula can act as a "bouncer" if there are people in the room that start to stress you out.  That way, the doula is the "bad guy" and not you!   
• A doula can help calm the husband.  This is great especially if this is the first baby, and he has no idea what's going on.  She can also suggest techniques for him to help in the process.
• The doula is hired by you.  She works for YOU and not the hospital.  Unlike a nurse, who may have 2 or 3 other patients at a time, you are the only patient for a doula at one time.  She stays with you during the whole birth process.  This alone comforts me a lot.
• The doula will NOT get in the way if you do decide to have an epidural or if you have to have a c-section. 

The cost isn't as bad as I thought it was going to be.  (I'm sure it varies depending on where you live.)  Just to give you a ballpark figure though, my doula is going to cost a $600 flat rate.  It includes a meeting prior to the birth and the entire birth.  If  it lasts 2 hours, it's $600.  If it's 38 hours, it's $600.  I think this is a good deal.

I'm convinced that having a doula is the right choice for me.  Anyone out there ever work with one?  I'd be curious to hear about your experiences.

Intrigued?  For more info, check out the International Doula site:  http://www.dona.org/

Is it considered "pigging out" if it's on vegetables?

I love roasted vegetables.  They are delicious!  A friend loaned me this cookbook and I tried the Asian Roasted Broccoli recipe and I pretty much ate the whole thing.  Yeah, I pigged out......on broccoli! 

Asian-Style Roasted Broccoli

Ingredients:
1 1/2 pounds of broccoli (1 medium head, cut into florets)
2 cloves garlic
1 medium shallot
1 T peeled and chopped fresh ginger
1 T toasted sesame oil
1 T tamari or reduced sodium soy sauce
freshly ground pepper

Directions:
Preheat oven to 400 degrees.
In a bowl, mix the broccoli with the garlic, shallot, ginger, oil, and tamari and season with the pepper to taste.  Spread out in a single layer on a baking sheet and roast until the florets are tender but still bright green, about 20 minutes.  Serve hot or at room temperature.


Since we're on the topic of roasted veggies, I also LOVE this recipe for Curry Roasted Cauliflower.  (I made it today as well and pigged out on it too!)

Curry Roasted Cauliflower

Ingredients:
1 head of cauliflower, cut into bite-sized pieces
2 cloves garlic, minced
olive oil  (I don't measure.  Just drizzle it on!)
curry powder (Spinkle as much as you want on top.  I use a LOT.)
salt (to taste)

Directions:
Preheat oven to 350 degrees.
Mix everything in a bowl and put it on a cookie sheet.  Roast in the oven for about 30 minutes.  Delicious!

Hot Shots

Here's a hot topic:  shots!  As in immunization vaccines for your baby.  The question is to shoot or not to shoot, or use an alternative shot schedule?  My baby is due in June 7th, so this is a topic I am very interested in. 

Why not use the recommended shot schedule the way it is?
You read all kind of scary stuff about shots, mainly the link between the MMR shot and autism.  People in the medical profession swear up and down that there's no scientific proof that the MMR shot leads to autism in any way.  However, there are SO many accounts from parents who take their baby to get the MMR shot, then they "are different" immediately, and develop autism very soon after.  I know there's no scientific proof to back up these claims, but I really don't think these people are making it up.   A mother knows her baby best, and she would know exactly when a change like that would occur.

In addition to autism, there are claims that all these shots are responsible for the increase we're seeing in autoimmune diseases in children.  (Like athsma, MS, etc.)   Also, there are claims that the increase in behavior problems and ADHD are linked with the mercury levels in shots.  Luckily, this isn't a problem anymore because all shots for babies are now thimerasol-free.  (Thimerasol is the preserving agent that contains ethyl mercury.)  The problem I'm worried about is: what do they use for preservatives in shots now, and are those as or more harmful than the thimerasol?  I've heard they use aluminum and other bad things now.    

Also, the pharmaceutical companies would be out a LOT of money if there were proof that their shots were harmful.  I believe that if it's in someone's financial interest to not find something, then it won't be found!  Who do you think funds the research on these shots anyway?  Of course they're not going to find anything.

....but you still need to get your baby the shots! 
Now, I'm not saying I'm going to be like those crazy people who just don't give their baby any shots at all.  I feel  like that's just irresponsible.  First of all, the diseases that these shots immunize against are horrible diseases that can kill.  Some are making a comeback, like whooping cough.  Whooping cough used to barely even exist, and now there are more and more cases showing up because so many people are choosing not to immunize.  This is a dangerous disease where the babies can't breathe and can die.  Second of all, by not giving your child any shots at all, you are relying on "herd immunization".  This means that your baby benefits from all the other ones getting shots.  This strikes me as very unfair.

Alternative shot schedule 
What I think I'm going to do is an alternative shot schedule.  This seems to be a good "middle of the road" option.  My baby will still get all of her shots by the time she's 5 years old, but we'll start a little later (4 months instead of  2), and we'll spread out the shots (so she won't receive 17 immunizations in one day).  Currently, I'm reading Dr. Stephanie Cave's book on the subject.  It must be said however, that I spoke with 3 pediatricians and they all disagree with her.  They will, however, do Dr. Cave's shot schedule if I sign a waiver.

MMR Separation and evil pharmaceutical companies:
Since the MMR shot is the big bad one, many people want to separate it into 3 shots.  However, the pharmaceutical companies have taken away this choice.  (!)  They no longer make it in separate doses.  The triple combined MMR is the only one they make in the US any more.  They do make it in Europe, but the FDA has not approved it from Europe and your doctor cannot immunize your baby with shots from there.  This makes me so mad!  I don't like big companies making that choice for me.

I have heard some promising news that Merck will be making the separate shots again in 2012.  I hope I can put off the MMR for my baby until then.

What do you think?
This is a really controversial issue and I would really be curious to know your insights in this topic.  Also, if you have any websites or books to recommend on the issue, I would be really interested to hear about them. 

Fertility Diet

Sometimes, miracles do happen.  So, I haven't been posting lately.  I've just had other things on my mind because I am pregnant!  I really did not think this was ever going to happen.  My husband and I tried for 6 years, the last 3 with fertility treatments, and we had started the adoption process.  (We are still going to adopt a baby from India.)  We were on the very last IUI (Intra-Uterine Insemination) procedure before trying IVF.  ...and it worked! 

This was the 9th time I'd had an IUI.  What did I do differently?  Well, at the time I conceived, I was following this Fertility Diet.  I don't know if it was a coincidence or not, but it you're having issues in the area it's worth a shot, right? 

This book is based on a extensive Nurses' Study and has lots of good tips.  Here are some the things I did:

1.  Avoid all preservatives, MSG, trans-fats, and high-fructose corn syrup.

2. Take an iron supplement.

3.  Take fish oil supplements.  (Make sure they are mercury-free.)

4.  Stay away from peas.  They contain a substance that affects fertility.  (Who knew?!)  Apparently, they are studying it to possibly create a natural birth control pill!  Anyway, I hate peas so I was only too happy to  give them up.  (Ironic that the cover of the book has a picture of peas on it, isn't it?)

5.  You'll love this one:  Eat full-fat ice-cream!  Make sure there is no skim milk in it.  (Surprisingly hard to find.)   Full-fat dairy helps ovulation.  Skim or low fat dairy has had the hormones altered (it explains it in the book) and it is detrimental to ovulation.  Crazy!  At the time I conceived, I was eating 1/2 cup of Tahitian Vanilla Bean Gelato with strawberries and blueberries on top.

6.  Eat berries!  Also, dark chocolate, and green tea.  

7.  Limit caffiene.  (Other than green tea.) 

8.  Do Yoga!  I did only 5 minutes of sun salutations every morning.

I wish luck and good ju-ju to everyone who tries this.  Good luck!  :-)

Stuffed Pumpkin! (Vegan and Gluten-Free!)

Yes, I know it has been FOREVER since I posted on this blog.  I haven't forgotten about it, I've just been really busy.  Anyway, I was making this stuffed pumpkin today and I thought I would share it with you.  I got this from a magazine ages ago, and I have modified it to be gluten-free.   If you are vegan, this is a WAY better-tasting alternative than Tofurkey.  (Trust me.)  Another plus, it makes a beautiful center-piece!

Stuffed Pumpkin (Prep time = 1 hour; cook time = 1 1/2 hours)
Note:  I do all my crumbling and chopping in the food processor.  Saves loads of time!

Ingredients:
1 5 lb. pumpkin
1 1/4 cup cooked, brown rice
1 cup crumbled gluten-free sandwich-type bread
1 cup gluten-free corn bread
1 cup chopped onion
1 cup chopped celery
1/2 cup chopped parsley
2 chopped apples
1/4 cup dried cranberries (I use 1/2 cup of fresh cranberries when available.)
1/2 cup chestnuts (Brazil nuts or hazelnuts are good if you can't find chestnuts.)
1/2 cup pistachios
1/4 cup canola oil
1-2 cups veggie broth (I use Imagine Foods "No Chicken Broth")
2 T soy sauce (I use gluten-free Tamari)


Directions:
1.  Cook rice and cornbread (or cheat like me and get pre-made corn bread)
2.  Wash and dry pumpkin.  Cut off top and scoop out the innards and seeds.  (I like to soak the seeds in salt water for toasting later.)
3.  Preheat oven to 325  degrees farenheit.
4.  In a large bowl, combine all ingredients except for the liquids.
5.  Mix in one cup of the broth, the soy sauce, and the oil.  If needed, add up to another cup of broth.  (I usually use 1 1/2 cups of broth.)
 6. Pack mixture into pumpkin.  Bake 1 1/2 hours or until pierced easily with a fork.  (I usually make this a day ahead, refrigerate it overnight, then bake it the next day.)
7.  To serve, scoop out pumpkin flesh along with stuffing.

Serves 8

Losing weight the baby-friendly way

Okay, so I weighed myself this weekend and I'm back up to 181.5.  Boooo!   At least I'm not back up to my weight of 195, but I don't like the direction I'm going.  (I had gotten down to 165.)  I had been doing so well, but for the past 2 months I've been doing fertility treatments after a year's hiatus from the last time.  Those hormones really mess you up!  I'm positive they had something to do with the weight gain.  :-/

Anyway, the new diet starts tomorrow.  I was going to do the whole low carb thing that worked so well before, but eating a lot of meat is not good for fertility.  SO, here's what I'm going to do:

Eating - 
1.  Eat lots of salads with a lot of mixed veggies.  (Like grape tomatoes, arugula, spinach, radishes, broccoli slaw, etc.)  and dress it with lemon juice and Canola oil.  (Canola oil has omega 3's in it, which olive oil doesn't.)

2.  Put a half cup of beans on the salad for protein.  Beans are supposed to increase fertility and it helps to limit meat.

3.  Only one serving of fruit per day.  (To reduce sugar.)  I will start the morning with my rice-protein powder shake and include blueberries in it.

4.  NO sugar, honey, artificial sweetners, etc.  (Sweets are my big weakness.  It's so much easier to keep the calories down if I just give them up altogether.)

5.  Eat one serving of full-fat dairy per day.  (Amazingly enough, this has been proven to increase fertility.)  I will make my yogurt with whole milk this week.  This way, I won't go for the ice-cream with all the sugar in it.

Work-out - 
1.  Two afternoons per week:  Curves gym (interval training) - 30 minutes

2.  One night per week:  Zumba! - 1 hour - (Gonna check it out for the first time tomorrow.)

3.  One night per week:  Indian Dance - 1.5 hours - (my latest passion!)

I have been bad about working out lately.  It's so hard to feel like working out when the fertility hormones make you feel horrible and bloaty.  My boobs are insanely sore and I feel like a stuffed sausage.  I've decided I don't have PMS, I have PMMS (Permanent Mexican Meal Syndrome).  You feel as if you have eaten a big disgusting Mexican meal.....all the time!  Even when you first wake up and haven't eaten anything.  I'm sick of it!  I'm going to take a break from it for the next few months and try to get my weight and health under control before I undertake IVF.  

The 6 Fertility Robbers. Beware!

In the book, "Getting Pregnant:  The New Fertility Diet Guide" by Niels H. Lauerson, M.D., Ph.D & Colette Bouchez, they list some foods to avoid if you're trying to get pregnant.  I'm going to list them for you here. 

The Six Fertility Robbers:

1.  Alcohol - (Although I thought alcohol HELPED a lot of women get pregnant.  Not so!)  In a British study, even one glass of beer or wine per day decreased the chances for conception by 50%.

2.  Caffeine - In a Yale study, those who drank more than 3 cups of coffee a day had a 176% rise in infertility in just one year.  Even as little as 1 cup of coffee per day had a 55% higher infertility rate.  (Exception:  green tea.  The caffeine content is lower than coffee and it has other compounds which aid in fertility.)

3.  Peas! - Who knew there is a natural chemical found in peas called m-xylohydroquinone that reduces sperm production by 50% and pregnancy rates by 60%.  They are actually testing this as a potential natural contraceptive!  I hate peas anyway so this is a good reason for me to avoid them.  Hooray!

4.  Diet Soda and Artificial Sweeteners - Is this a surprise?  They're just bad for you.

5.  Sugar & High Fructose Corn Syrup - also not surprising!

6.  Food Preservatives - The two mentioned were MSG and BHA.  MSG also goes by other names like hydrolyzed vegetable protein (HVP), autolyzed plant protein (APP), autolyzed yeast, sodium caseinate, calcium caseinate.  BHA is found in a lot of baked goods and snack foods.  Read labels and avoid these!

Six Foods that Boost Fertility

I'm currently reading two books about how you can improve your chances of conceiving by changing your diet.  One of these books is called "Getting Pregnant:  The New Fertility Diet Guide" by Niels H. Lauerson, M.D., Ph.D & Colette Bouchez.  (Click here for their website.)  In this book they list foods that can help increase your fertility.  I'm listing them here for you.


The Six Super Fertility Food Boosters:

1.  Wild Organic Blueberries - half a cup per day can help fertility, plus lower cholesteral, fight high blood pressure, and help protect you from cancer.  Remember, what's good for your body is also good for fertility!

2.  Cruciferous Vegetables - broccoli, cauliflower, Brussels sprouts, kale, cabbage, bok choy, etc.  Also good for men's fertility!

3.  Onions and Garlic - also leeks, scallions, chives, etc.  Can help to repair damaged DNA and lowers inflammation.  Can help particularly those women diagnosed with endometriosis or PCOS.

4.  Green Tea - This is another paradox because caffeine is said to decrease fertility.  However, the compound known as EGCG which is found in green tea helps increase the number of eggs available for fertilization.  Effective when combined with IVF.  The book says not to drink more than 7 cups per week though.  (Probably b/c of the caffeine thing.)

5. Nuts!  Almonds, cashews, walnuts, and more - The good fats and antioxidants contained in nuts are why these are good for fertility.   Exception:  Peanuts!  They are BAD for fertility because of the plant estrogens which can affect hormone levels in women and slow down sperm production and motility in men.

6.  Sunflower seeds, Pumpkin seeds, and Wheat Germ - I'm gluten-intolerant so I'm going to avoid the wheat germ but I eat pumpkin and sunflower seeds regularly.  Apparently, it's the good fats, vitamin E, zinc, and B6 which make these fertility super foods.

Do any of you know about the fertility diet?  I'm just getting started reading about it.  Eat up and good luck to all!

The Fertility Sundae

I am currently reading two books on "The Fertility Diet".  Apparently, there are foods that can help (or prevent) you from becoming pregnant.  Who knows if it actually will make any difference, but I'm willing to try.  (At this point, if someone told me that my fertility would improve if I stood outside and recited the alphabet backwards whilst standing  on one leg by the light of the full moon, I'd totally do it!)  At least it makes me feel like I have control over SOMETHING to do with the whole process.

Most of the information I've come across so far isn't surprising.  Eat more veggies and fruit, stay away from refined carbs and sugars, eat good fats, etc.  BUT - I did come across something that was pleasantly surprising.   The ice-cream paradox! 

The Ice-Cream Paradox:

Even though saturated fat in general can negatively affect fertility, eating full fat ice-cream increases fertility in women!  It has to be full fat though.  Low fat ice-cream was shown to  be detrimental to fertility.  Both books I have say the same thing so it must be true, right?  Apparently, there was a Nurses Health Study at the Harvard School of Public Health that confirms this.  The following was discovered:

• The more low-fat dairy products in a woman's diet, the more likely she was to have had trouble getting pregnant.
• The more full-fat dairy products in a woman's diet, the less likely she was to have had problems getting pregnant.

Crazy, right? Currently, I'm not eating any dairy at all because I feel better when I avoid it.  However, if the potential life of my future baby depends on it.....well, I guess I'll have to make the sacrifice and eat some ice-cream!  I mean, who am I to argue with Science, right?

My book says that only about a half pint of ice-cream per week is advisable.  You don't want to just eat as much ice-cream as you want because that will cause to gain weight and excess weight is BAD for fertility.  SO - once a week, only on the weekends, I'm adding this "Fertility Sundae" to my diet:

1/2 pint of ice-cream (I used vanilla this week)
2 T Chocolate sauce (the polyphenols in chocolate boost fertility)
walnuts (the omega 3 content and fiber make them good for fertility as well)

Yay!  This the best news I've heard all week.  Yum!

Stupid 'ol hormones and falling off the wagon

So, I did really well on my grain-free, sugar-free diet last week and lost 2 pounds.  This week, I was terrible and totally fell off the wagon.  (I don't know what I weigh now, but I'm afraid to get on the scales.)  Not to make excuses or anything but this past week I found out that my last IUI didn't work and I've now started a new cycle.  (Fertility stuff for those of you who are fortunate enough to not know what an IUI is.)  I have to inject hormones into my belly every day for 14 days or so of each cycle.  I also am craving carbs like CRAZY.  I don't think this is a coincidence!

I asked my doctor if the fertility hormones cause weight gain and he said, "No.  But they can make you want to eat more and THAT can make you gain weight".  Ummm......is it just me or doesn't that mean the hormones make you gain weight?

You know what else?  These stupid 'ol hormones give you nausea and morning sickness.  (Not to mention hot flashes!)  What a mean trick!  It seems like you should have morning sickness and be pregnant OR not have morning sickness and not be pregnant.  To have morning sickness and NOT be pregnant is just plain mean.  I feel like God is laughing at me sometimes.

I think going through fertility is rough because it forces you to face the issue every day.  When I wasn't giving myself a shot everyday and going in to have an ultrasound and my blood tested every 4 days, it was easy to focus on other things and forget about it.  These IUI cycles just kind of shove it in your face and make it hard to ignore.  

Anyway, sorry to be tiresome and to keep harping on about this but it's hard not to.  This is the biggest thing going on in my life.  It's the first thing I think about when I wake up and the last thing I think about before I go to sleep....and all the times in between.  If you're wondering what I'm thinking about when I'm stopped at a red light, it's this!  My hope is that someone else going through infertility might feel better knowing that someone knows what they're going through.  I also hope that this might help those who have never had fertility issues understand those who do. 

Cleaning the bathroom the healthy way

I don't know about you, but conventional cleaning products make me sick.  (Especially mold-killer bathroom sprays.)  I used to always get an insane headache and have to go lie down after cleaning the bathroom.   No more!  I have found a healthy way to do it with natural cleaners.  Yay!

The book "Clean Home Green Home" by Kim Delaney has really helped me.  It tells you how to make your own cleaning products, not just for the bathroom, but for the whole house!  Today, I'll be sharing with you my new bathroom cleaning method that I learned from this book.

Shower, bath, and sink:
1.  Mix some baking soda with some regular dish soap to make a paste.  (Start with about a handful of baking soda, then add a little dish soap at time while stirring.)  Only make as much as you need because it does not store well.  (It just dries up.) Note: the book says to use "castille soap", which is vegetable-based soap, but I haven't been able to find any.  Dish soap is mild so I use that instead.

2.  Using a microfiber cleaning cloth (like the kind you get at Bed, Bath, and Beyond or Target), rub the paste all over the tub, tiles, shower head, faucets, etc.  Use an old toothbrush to get at the hard-to-reach places.  (The baking soda paste will scrub off grime, but is mild enough not to scratch any surfaces.)

3.  Turn on the shower and rinse.  Then, wipe with a another wet microfiber cloth.

4.  In order to shine metal faucets, rub with a dry microfiber cloth.

Note:  I know this sounds like a lot of microfiber cloths, but I only own 3 and I use them every week.  Then, I just chuck 'em in the wash with the towels.  It's better to use washable cloths than endless paper towels.  (...and cheaper in the long run!)

5.  In order to prevent clogs in the drains, boil a kettle-full of water and pour it down the drain.  (Once every 2 weeks or so.)  The boiling water will loosen any fatty soap deposits and help it slide down the drain.  If you already have a clog, don't get drano!  Pour some baking soda and vinegar down the drain.  It will fizz up.  Put a cloth over the drain and let it fizz for 5 minutes or so; then pour the boiling water.  I was amazed at how well this worked!  The best part is that there's no harmful chemicals going down and it won't eat your pipes. 


Natural Mold Killers:
1.  Plain old vinegar.  Just put it in a spray bottle and spray on the area where you want to kill/prevent mold.  It smells a bit funny, but once it dries the smell is totally gone.  Warning:  Do NOT use vinegar on tile grout, marble, or any porous surface!  It will eat into it.

2.  Tea tree oil spray:  Mix 2 cups of water with 2 teaspoons of tea tree oil (available at Whole Foods or most health food stores).  This is safe to use on tile grout and pretty much any surface.  I spray this mixture all over my shower and tub when I'm done cleaning it.  Then, you just leave it there.  It will kill and prevent mold.  Plus - it smells great!

Shower Curtain:
After each use, draw it across the shower rod.  (close it)  This way, it dries out better and mold won't grow as easily.  Once a week, I spray it down with tea tree oil spray. 

Toilets:
 Okay so this is the only area where I cheat and use a conventional cleaner.  Soft Scrub just works really well and I haven't found a natural product to match it.  I figure, using a little of it once a week isn't so bad.  Plus, it doesn't seem to give me headaches like other cleaners do.
 
If any of you out there have any natural cleaning tips, I'm all ears.  Happy (and healthy) cleaning! 

Diet and Progress

I stopped posting my menus b/c I don't think anyone is all that interested.  You get an idea of the things one eats on a no-grain, no-sugar diet, right?  Basically, I'll eat the same thing this week with minor variations.  (Like I'll have lamb instead of steak and this week's soup is lentil instead of chicken.)  I posted 5 days worth of meals if anyone wants to try this diet.

When I weighed myself at the gym on Saturday and my weight was 176.  (Down from 178.)  Okay, so 2 pounds isn't much but I'll take it!  Plus, I did cave in and eat some rice cakes.  This coming week, I'll be more careful about grains and I'm sure the weight will come off more quickly. 

No-grain, no-sugar diet - Day 5

What I ate -

Breakfast:
shake (with rice protein, ground flax seeds, almond butter, cocoa nibs, and soymilk)

Mid-morning snack:
sunflower seeds
green tea

Lunch:
Greek chicken (take-out)
cauliflower
mustard greens
sauteed eggplant

Afternoon Snack:
none

Supper:
omlet (with kalamata olives, tomatoes, green peppers, nitrate-free pepperoni)
salad (with 1 slice roast beef, spinch, arugula, olive oil, and lime juice)

How I felt -
Much better than yesterday.  Kinda blah though. 

No-grain, no-sugar diet - Day 4

What I ate -

Breakfast (4 pts):
1 egg, fried in olive oil
Baked butternut squash w/cinnamon (I just can't seem to get enough of this breakfast!)

Mid-morning snack (2 pts):
4 parsley lemon-pepper shrimp

Lunch (5 pts):
Homemade chicken soup

Afternoon snack:
none

Supper (8 pts):
2 rice cakes
almond butter
green tea

Total pts = 19

How I felt -
Terrible! Had a headache all day that turned into a migraine in the late afternoon.  Couldn't eat much b/c of the accompanying nausea.  I gave in and had the rice cakes b/c it was the only thing I could bring myself to eat.  Will get back to the no grains thing tomorrow.