Turning Brussel Sprouts Into Something Delicious

My husband LOVES Brussels sprouts.  

Just kidding.  

Last Sunday he actually made a joke about Brussels sprouts being the worst tasting vegetable ever.   They have literally been his least favorite vegetable ever.   I, on the other hand, do love Brussels sprouts.  Not because I think they taste great by any means, but because they just simply taste like they are PACKED full of nutrients.  I almost feel like I’m going the extra mile every time I take a bite of one.  AND they help with fertility.  Bonus!

I’m not saying that eating Brussels sprouts on a daily basis is key to getting pregnant, but they are FULL of folic acid which has been known to increase sperm counts in men, improve womb conditions for women, and reduce birth defects and miscarriages for pregnant women. 1  

I came across this easy and quick 3-ingredient recipe that actually makes Brussels sprouts an excellent and tasty side dish to nearly any meal.  AND my husband actually likes it!

Brussels Sprout Hash

• 1 bunch of Brussels sprouts (trimmed)
• ½ package of bacon (I use turkey bacon for a leaner option)
• 3-5 garlic cloves (minced)

1. Cut up bacon into small pieces and cook in a large skillet.
2. Chop up Brussel Sprouts, or put in a food processor to make them finely chopped.
3. Once bacon is completely cooked, add the Brussels sprouts and garlic.
4. Cook until Brussels sprouts begin to brown.
5. Salt and pepper to taste (if desired)

And there you have it- an easy, simple way to make a very unpopular vegetable taste good. Add this to fish that’s high in Omega-3 fatty acids, and you’ve got yourself quite the fertility meal!

1 Innes, Emma.  4 December, 2013.  Trying for a baby? Eat Brussels Sprouts: Vegetable helps boost fertility in both men and women.  Retrieved from http://www.dailymail.co.uk/health/article-2518129/Eating-Brussels-sprouts-helps-boost-fertility-men-women.html

-Rachel

Common Treatments for PCOS

There are so many things to try in order to aid in increasing your chances of conceiving when diagnosed with PCOS, and it can often seem very overwhelming.  I wish I could say there was a one size fits all miracle drug or solution to becoming pregnant, but everyone is SO different and needs to find what seems to work for them.  Here are just a few of the things I tried that are very commonly recommended to women with PCOS trying to boost their fertility:

1. Living a healthy lifestyle.  Although this is important for anyone, whether trying to conceive or not, women who have PCOS, especially those who are obese, are highly encouraged to first take a look at their diet and exercise. Creating good habits can help to maintain a normal weight and help with some of the PCOS symptoms including regulating your cycle. 1   I’ve always been at a healthy weight, tried to make healthy choices, and live an active lifestyle, so this was something I struggled with. It was hard for me to know what extreme to take it to.  Dieticians and health professionals have published a lot of useful information on what commonly works the best for those with PCOS, but again, it is all so dependent on the individual. Therefore, it’s important for you to get to know your own body and find what works.  

2. Taking Clomiphene (also commonly known as clomid).  This is the most commonly used medication to help with infertility for women with PCOS and irregular cycles.  Women who conceive with clomid are also more likely to give birth to multiples than those who conceive without it.  It works by indirectly helping the eggs to mature and then release for ovulation. 2  When I was on clomid, I consistently ovulated on day 14 and had perfect 28 day cycles.   Clomid was one of the medications I used during one of my IUI treatments and I produced three good sized follicles!  I LOVED being able to have perfect cycles- It made timing everything so much easier and saved me from using a box of ovulation sticks a month (ovulation kits are not cheap!). Clomid did give me really bad breakouts around ovulation and when my period was supposed to start, along with extreme fatigue and a little bit of craziness.  With some of these symptoms, I felt like I was either pregnant or on birth control all over again!

 

3. Metformin.  Metformin is typically used for diabetes, but as an insulin-sensitizing drug, it has also been known to help women with PCOS who struggle with insulin levels, thereby helping them ovulate. 3 I had heard quite a few success stories with metformin from people I know who had taken it for no more than 3 months and had gotten pregnant, so you could say I was excited to try it!  I took the extended-release version, which is supposed to help with side affects, but it literally made everything taste gross to me! I was on a pretty strict diet while I was taking metformin, and all of it together was pretty miserable.  Taking metformin along with the strict diet I was on was the longest I have ever gone without having a period (about three months compared to the 32-35 day cycles I typically experienced).  I was under a lot of stress during this time and I’m curious if under different circumstances, it would have created different results.   

Again, these were just a FEW of the things that I tried, most of which we tried before realizing that male infertility was also a factor for us that we hadn’t looked at resolving.  

____________________________

1 Makarov, Jennifer.  Polycystic Ovary Syndrome: Causes, Diagnoses, and Treatment.  

2Treatments for Infertility Resulting from PCOS.  (July 14, 2015).  Retrieved from https://www.nichd.nih.gov/health/topics/PCOS/conditioninfo/Pages/infertility.aspx

3 Treatments for Infertility Resulting from PCOS.  

-Rachel

How To Boost Your Egg Quality In 90 Days

With PCOS, the day you ovulate isn’t always very predictable and longer cycles make the whole waiting game just that much longer! So, it only makes sense that one of the first things we often focus on is getting our cycles regular, either naturally or by taking medications such as clomid, letrozole, and femara.  Although these medications can help the follicles to grow and mature by increasing FSH levels, I also wanted to do everything I could during fertility treatments to make sure that my eggs were as healthy as possible!   

Why is egg health so crucial to fertility?

How healthy your eggs are can influence whether or not fertilization takes place, whether or not implantation happens, and how viable the pregnancy is.1 Simple answer, it is very important.  

So what factors even determine egg quality?

It used to believe that the only factor that influences egg quality was a woman’s age. Although a female’s age is important to consider2, there are other factors to look at as well.  These things include, but aren’t limited to, environmental factors, hormones in the food we eat, and stress.3   

Preparing for Ovulation (3 months in advance):

An egg goes through a 90-day cycle to prepare for ovulation4- something I didn’t know at the beginning of my infertility journey and something I wish I had known sooner!  Everything we do during this time, everything you’re doing right now whether healthy or unhealthy, is influencing the maturation process of an egg and ovulation that takes place three months from now.  Kind of crazy to think about, especially when we’re so used to looking at trying to conceive as a month-to-month thing!

So, here are a few things we can do about it:

1. Ensure Blood Flow and Proper Oxygenation

We want to make sure that our bodies are able to have proper oxygen and rich blood flow to the ovaries to help with egg quality.  In order to do this, make sure you are:

• Drinking at least 64 oz. of pure water each day.  Dehydration causes thick blood, and decreases circulation in your body among other problems.  
• Be active! Find something you enjoy doing so you’re more likely to do it.  Exercise is a great way to increase blood flow and help bring oxygen to the blood.

2. Hormonal Balance

Balancing hormones is SO important for egg quality, and many of us with PCOS have a really hard time with this! To help we can:

• Decrease the stress in our lives
• Follow a fertility diet  (Jill Blakeway provides a lot of useful information on lifestyle changes and eating for fertility in her book Making Babies).  

3. Nutrition

Everything we eat impacts egg quality either positively or negatively.  So make healthy choices.  Here are some things that are recommended as “top foods for egg health”:

• Royal Jelly
• Maca
• FertiliGreens
• Broccoli
• Berries
• Dark leafy vegetables
• Halibut
• Salmon
• Pumpkin seeds
• Sesame seeds
• Turmeric
• Ginger

    Stay away from:

• Cigarettes
• Caffeine
• Alcohol
• Sugar
• Non-organic meats and dairy
• Soda
• Low fat diet
• Processed foods
• Trans Fats
• GMO foods

4. Take a multivitamin/ your prenatal vitamin! 4

Provide your body with the proper nutrients it needs.

These are just a few of the things I found helpful. For me, I found that moderation was KEY.  

1 Rodriguez, Hethir.  (Accessed November 4, 2015).  How to Increase Your Egg Health in 90 Days.  Retrieved from http://natural-fertility-info.com/increase-egg-health

2 Sherbahn, Richard. (Accessed November 4, 2015).  Egg quality & quanitity & the relationship to fertility, infertility and IVF success.  Retrieved from http://www.advancedfertility.com/eggquantityquality.htm

3 Rodriguez, Hethir.  

4 Rodriguez, Hethir.  

-Rachel

Simple Changes for Healthier Eating

Sometimes healthy eating can seem a little tedious and daunting, but I’ve come to realize that if I’m making it too difficult to stick with at the time, I need to simplify.  

Here are just a few things that my husband and I have tried as “healthier alternatives”, so we can still eat the foods that we like without having to spend a ton of time on planning- it can be as simple as finding a recipe you like and switching it out!

• Alternatives to white pasta noodles:
• Whole wheat pasta
• Spaghetti squash (I LOVE spaghetti squash! It can be substituted in place of almost any noodle!) Our favorites have been with spaghetti sauce, as well as this delicious recipe for Spaghetti Squash Carbonara

http://hugsandcookiesxoxo.com/2014/08/spaghetti-squash-carbonara.html

• Zucchini OR eggplant in place of lasagna noodles. I’ve really liked both, but eggplant lasagna seems to be less watery when cooked compared to Zucchini Lasagna

• Alternatives to white rice:
• Obviously, brown rice.
• Quinoa can make a great substitute/additive as well.  I’ve used it in place of rice, in casserole dishes, in wraps, and many other dishes.  Quinoa can have a wide range of uses!
• Cauliflower.  This can be used in place of rice, but I have also tried a few recipes that I’ve liked where cauliflower can be used in place of mashed potatoes, to make tortillas, and pizza dough.  
• Turkey Burger in place of Hamburger (I buy this in bulk at Costco to save money.)  Turkey burger is a leaner option with less fat, but you’re still able to get the needed protein.  
• Turkey Bacon in place of bacon
• Dark green leafy vegetables in place of iceberg lettuce.  Or mix them together!  Iceberg lettuce has little nutritional value, and the darker the greens the better!  If you REALLY don’t like dark green leafy veggies, green smoothies are always a great way to get them in without having to taste them.  My husband and I buy a BIG bag of the Power Greens from Costco and stick them in the freezer to add to fruit smoothies.  Our blender seems to blend them up much easier when they are frozen, AND we don’t have to worry quite as much about them going bad and going to waste.  
• Alternatives to Flour Tortillas:
• Whole Wheat tortillas
• Corn Tortillas
• Find a cauliflower tortilla recipe that you like
• Lettuce
• Greek yogurt instead of sour cream.  Less fat and more protein equals a win.  
• Frozen grapes in place of popsicles, candy, etc.  These make for a delicious snack when you’re craving something sweet!

And, most importantly, skip the processed foods as much as possible!  I’ve heard time and time again, do most of your grocery shopping on the outer edges and try to buy as little from the center isles as possible.    

*Note: I am in no way a nutritionist, and I am in no way saying that any of these things are the perfect and healthiest alternatives. These are just a few things that we have found to be helpful, quick and easy for my family!

-Rachel

Promoting Your Health with Green Smoothies

Being healthy is one of the simplest things you can do to boost your fertility. A healthy body is not only necessary for a healthy pregnancy, but it can also help you achieve pregnancy. Especially for women who have PCOS, eating a healthy diet is imperative. Green smoothies are a great way to eat healthy! Starting your day out with a green smoothie for breakfast can boost your energy levels throughout the day and can provide lots of nutrients that can keep your body healthy, strong and ready for pregnancy!

Here are a few delicious green smoothie recipes that are fast, tasty and great for you!

BERRY PROTEIN BASH

*Found at www.simplegreensmoothies.com*

A delicious smoothie of strawberries, blueberries, and banana! Full of protein, which burns off slower than carbohydrates and keeps you fuller longer! Up the protein by adding almonds, just be sure to soak them in water over night or substitute almond meal instead! Ensure your smoothie is cold by using at least one frozen fruit.

INGREDIENTS

2 cups spinach, fresh

2 cups almond milk, unsweetened

1 cup strawberries

1 cup blueberries

1 banana

1/2 cup almonds

DIRECTIONS

1. Blend spinach and almond milk until smooth.

2. Next add the remaining fruits and blend again.

PEACH COCONUT DREAM GREEN SMOOTHIE

*Found at www.simplegreensmoothies.com*

A tasty, mildly sweet smoothie that is perfect for those who are watching their sugar intake! Feel free to add a banana if you’d like it a bit sweeter and to add more potassium!

INGREDIENTS

2 cups spinach, fresh

1 cup coconut water, unsweetened

2 cups grapes*

2 peaches*

DIRECTIONS

Blend spinach and coconut water until smooth. Next, add the remaining fruits and blend again. Serves 2.

*Freeze at least one of these fruits to chill smoothie

-Kamryn

Make Nutritional Choices To Boost Your Fertility

Eating healthy and living a healthy lifestyle is something we should ALWAYS be trying to work towards, but it is also very important for conception and maintaining a healthy pregnancy. 

Here are just a few reasons that it’s important to focus on healthy choices:

v Helps with hormone imbalances

v Gives you energy

v Creates/maintains a healthy reproductive system

v Creates optimal health

v May decrease chances of a miscarriage¹

According to a Harvard study that was done, switching to a fertility diet decreased infertility by 80%!²  That just goes to show that there is something in this journey of infertility that we may actually have control over, and it has a pretty big weigh in too. 

It only makes sense that if your body isn’t healthy, it’s probably working overboard just to take care of itself without adding another little person into the equation.  Obviously there are other factors to consider when trying to become pregnant, but whether medical intervention is necessary or not, why not boost your chances of pregnancy by making sure your health is at it’s best!

One of my favorite books about maximizing fertility is Making Babies: A Proven 3-Month Program for Maximum Fertility. I love how simple and to the point it is, as well as the different infertility stories that are shared throughout the book that are so easy to relate to.  Some of the key nutritional guidelines suggested in the book to follow include:

v Eating fresh, seasonal, and organic food

v Eating whole grains

v Eating a variety of colorful fruits and vegetables

v Eating healthy fats

o   Essential Fatty Acids such as fish, flaxseeds, and flaxseed oil are some of the best sources to get those Omega-3’s. 

v Getting an adequate amount of quality protein

o   It has been found that not getting enough protein is linked with poor egg quality.

o   Ideas for protein sources include:

§  Meat

§  Fish

§  Eggs

§  Dairy

§  Vegetable sources

§  Beans

§  Lentils

§  Brown rice

§  Quinoa

§  Other whole grains

§  Nuts

§  Seeds

v Choosing alkaline foods

v And of course, DRINK PLENTY OF WATER!  (General recommendation is 8, 8 oz. glasses a day). 

*One of the above suggestions listed is eating organic foods and this is something that I struggled with as they can be SO expensive! BUT, there are some major health benefits, especially for those who may already be having problems regulating their hormones.  Non-organic foods contain chemicals, pesticides, and other contaminants that are hard on our bodies.  Non-organic meats and dairy have added hormones that interfere with our own, making it difficult for our bodies to find balance.  

v Foods to stay away from:

v Trans fats

v Refined sugar

v Artificial sweeteners

v MSG

Basically, if you stick to whole foods, you’re golden!

My favorite part of all is that they recommend following the 80% rule- they don’t expect you to eat 100% healthy 100% of the time. In fact, they want you to cheat! Thank goodness.  It’s all about making realistic goals for yourself that you’ll be able to stick to and be positive about, rather than causing unnecessary stress to something that can already be stressful.  The key is consistency.³

-Rachel

¹ Rodriguez, Hethir.  The Natural Fertility Diet: How to Eat for Optimal Fertility.  Retrieved from http://natural-fertility-info.com/fertility-diet

² Rodriguez, Hethir. 

³ Sami S., David; Blakeway, Jill.  (2009).  Making Babies: A Proven 3-Month Program for Maximum Fertility.  New York, NY: Little, Brown and Company