Fertility Diet and Coconut Products

For this blog post, I turned to our Advisory Board Nutritionist, Virgina Watkins, who is experienced in educating women trying to conceive, as well as moms, on optimal nutrition. Here, we excerpt her newsletter on the topic of Coconut's Comeback. Thank you, Virginia, for this informative article!

Here are three possible benefits of eating coconut that may surprise you.
1.     Assists in weight loss
2.     Increases energy
3.     Boosts immunity

How did we have it all wrong?
It was only a few years ago that the food police vilified coconut oil as a major culprit in the rise of obesity and heart disease in the U.S. Now many of these nutritionists and doctors are back peddling. It turns out that most of the coconut oil they were looking at was hydrogenated. Hydrogenated oils can wreak havoc on cardiovascular health. Food manufacturers love them for their ability to prolong shelf-life and because they are cheap, compared to unprocessed fats such as butter and virgin coconut oil.

The saturated fat in coconut raises both HDL cholesterol levels and LDL cholesterol in the blood, and is not thought to negatively affect the ratio of the two. Experts now understand that the ratio is a better indicator of risk for heart disease than the LDL (sometimes called the “bad” cholesterol) levels, or the sum of HDL and LDL levels.

Weight loss benefit?
The jars of virgin coconut oil that fill the shelves in health food stores are primarily saturated fat, but on-going research since the late 1990’s shows that its unique properties can help with weight loss. Scientists have learned that the medium-chain fatty acids in coconut oil are sent directly to the liver and are absorbed more efficiently than long-chain fatty acids such as canola and vegetable oils.  The existing studies are not large enough to be conclusive, but even if doesn’t assist in weight loss, the mild, slightly nutty and vanillin flavor of coconut oil tastes delicious and is a great alternative to butter for those who are sensitive to dairy.

Immune booster for you and your family?
Coconut oil is high in lauric acid which is also very high in breast milk. Lauric acid fights against viruses and bacteria. If mother nature could weigh in here, she might add that coconuts grow in the warm, wet tropical climates where bacteria and viruses thrive, so it’s not surprising that the indigenous people in places such as the Philippines, Indonesia, and India- where most of the world’s coconuts are grown- eat a lot of coconut.

Which coconut products should I use and how? Are there any I should avoid?
Canned coconut milk is made from grated mature coconut. The canned coconut milk sold in the U.S. often has a layer of thick cream on top and a more milky substance underneath; use both. This type of coconut milk is traditionally used for making tasty curries. Try blending coconut milk with roasted winter squash for a tasty soup. Look for Native Forest brand on your grocer’s shelf; it is the only organic, BPA-free canned coconut milk available.

Refrigerated coconut milk is thinned and blended with water for a consistency more similar to cow’s milk. Manufacturers fortify it with vitamins A and D, and other vitamins and minerals, making it a milk alternative for those allergic or sensitive to dairy. So Delicious makes an Unsweetened, Original and Vanilla version. If you are allergic or sensitive to dairy, I recommend switching to a refrigerated coconut milk over almond, rice and other milk alternatives, if you enjoy the taste. Mix the Unsweetened variety with the Original or Vanilla to cut down on sugar.

Coconut oil is the fat from the coconut and is solid at room temperature. Look for organic virgin coconut oil. Use it as you would butter; add a couple of teaspoons to cooked rice, or steamed vegetables; use it instead of canola oil for stir-frying, or melt it and toss it with vegetables and sea salt for roasting. It has a higher smoke point than butter or olive oil so it won’t burn over high heat.

Coconut water is made from the liquid of young, immature coconuts. It does not contain fat and is high in potassium and electrolytes making it a great recovery drink for athletes or anyone who enjoys exercising.

Cindy speaking now: Please note that if you are in the San Francisco Bay Area, you can attend one of Virginia's fun, informative cooking classes. For more info, visit http://www.vwnutrition.com/sample-page/cooking-classes/.

Photo by: http://www.westpointnaturals.com/cooking-with-coconut-flour/

Inspirations at Fertility Planit Show

It was a real pleasure to attend the first ever Fertility Planit Show a couple of weeks ago in L.A. I heard amazing stories of hope and inspiration, humor and insight, and of course there was a wealth of information to take home. It was an uplifting, positive experience. I even made some new friends, with whom I exchanged heartfelt stories.

If you could not make it to this year’s event, all their sessions are now available online for free! See http://fertilityplanitshow.com/videos/. And think about attending next year.

 

Here is a random list of quotes from sessions I attended, stories I heard, or conversations I had.

 

From the “Street:”

• “If you want to be a parent, you will. It just might not come in the way you expect it.” Karin Thayer, founder of Fertility Planit.
• “You have to have hope… It’s important being positive through the process… we are not statistics.” Molly Nichols, owner of Mind-Belly Connection.
• I learned about Michelle Adams, who used yoga and diet to reverse her POF (Premature Ovarian Failure) and conceive.

 From the Fertility When You’re Over 40 Session…

• “Everybody always gets there eventually.” Dr. Catherine Deugarte, Pacific Fertility Center.
• “If you’re going to make a copy [a mini-you, a baby], you don’t have a lot of time, so you want to get it right. …Stress level plays a huge role.” Dr. Dao, author of The Tao of Fertility, sharing about the need to reduce stress, and other lifestyle factors.
• So much of infertility feels out of control. Psychologically, if you can do something, [it really helps].” Author and moderator, Monica Corcoran.
• I loved hearing that a Reproductive Endocrinologist (a fertility doctor), Dr. Catherine Deugarte, recommended wheatgrass and other natural supplements, such as Royal Jelly, to boost fertility.

 From the Diet Nutrition and Lifestyle Session…

• Ashley Koff, RD (Registered Dietician) talked about the need to treat the body as a whole.
• “Small changes with diet, exercise and lifestyle can make you healthy.” Mandy Ingber, founder of Yogalosophy.
• “Health begins in our digestive track.” Dr. Prudence Hall, founder of Hall Center Venice. She recommends eliminating gluten and flour because these cause inflammation.  Watch the video of this session for additional, more specific recommendations, including supplements to take.
• “You want to create a relaxed, stress free environment.” Mandy Ingber.
• “You do have control over what you put in your body.” Stacie Krajchir-Tom, writer and moderator.
• Ashley’s advice: “Improve the quality of what you’re eating, within whatever culture. …Get balance.”
• “Avoid an environment that is overly acidic with too much sugar and animal protein.” (Didn’t note which of the speakers said this, but it’s definitely good advice!)

From the Mind-Body Balance for Fertility Session…

This session featured Dr. Randine Lewis, author of The Infertility Cure and founder of the Fertile Soul, in conversation with Suzanne Rico, a health correspondent and one of Dr. Lewis’ former Fertile Soul participants.

• “How to face a challenge: you dance with it. ..You figure out how to live your best life along with those things.” Suzanne Rico & Dr. Randine Lewis.
• “Fertility is an inside job. … The only healer is in the heart.” Dr. Randine Lewis
• “I need to take a step back and accept what happens. …Fertility can teach lessons about life.” Suzanne Rico.
• “Fertility issues will steal your time. Don’t let it!” Suzane Rico.
• "Be an inspired participant in your journey. …How are you in harmony with everything in your life? …Not how do I get out of it, but here I am in it… don’t resist it, live it, feel it. …a moment that shifts everything.” Dr. Randine Lewis.
• Final words from Dr. Lewis: “Go out and believe.”

 photo: me, Shannon Giordano, and Molly Nichols at the Fertility Planit Show

Fertility Diet Trumps Statistics

I recently attended a seminar at a wonderful local fertility clinic on the topic of PGD and PGS in IVF. It was fascinating, especially to see how far such testing has come in recent years, and it was very well-presented. However, I found myself getting increasingly uncomfortable with all the charts and tables that showed the age-related, over-the-cliff drop-off of successful pregnancies in women in their late 30’s, early 40’s and mid-40’s. (They don’t even bother with late 40’s.)

Here’s a chart of how the rate of having an abnormal embryo increases tremendously at 40, and just look what happens at 45! And here’s another showing the dismal percentage of live births from IVF for women in their 40’s.

I was not just uncomfortable, but also felt a deepening sense of panic or anguish, or something dark and heavy in my stomach that I just couldn’t name. And then it hit me: I was reliving my own story. It was as if I was in that doctor’s office seven years ago when I had just turned 40, listening to the fertility doctor tell me I had only a 2% chance of conceiving on my own. I was recalling all the medical literature that tells you it becomes practically impossible to get pregnant and deliver a healthy baby in your 40’s. I was feeling that same sense of dread, panic and sudden depression.

It made me want to grab the statistics off the presentation slide and smash them on the wall.

So, I want to chat a little about statistics here, and set a few things straight—for all those coming after me who want a baby so badly, are older, and face these dismal numbers fertility clinics routinely hand out.

First, it’s important to know and accept that the statistics do serve a purpose. Fertility clinics don’t pass them out with the intent of deflating your hope (although that’s what often results). They want to give you a realistic picture of what the medical-scientific community has generally found to be true so that you can make informed decisions on how to proceed with treatment and family planning. They want to appropriately set your expectations.

HOWEVER, statistics are tricky things, because their meaning is all about perception and how you respond to them.

When my husband and I were told we had a 2% chance of conceiving on our own, I was not only devastated, I was angry. The first question I asked myself was: Who are these people that comprise these statistics? Who chooses them? And on what basis? Who are they?

I once listened to a recording of an herbalogist who said the prognosis listed in the bible of medical books for some dismal diseases were pretty grim, but they applied to the average American. His response: “Don’t be the average American!” Which is to say, don’t be someone who consumes a lot of saturated or trans fat, doesn’t exercise, watches too much TV, is overly stressed, and so on. Being a totally different kind of American, one who has consistently healthy habits for mind, body and spirit, you could seriously shake up a prognosis in your favor.

And YOU have the power to do that individually for yourself when it comes to your fertility as well. You can choose to do all that you have power over to tilt the stats in your favor, to make the difference—perhaps to make ALL the difference.

Sitting and watching this presentation, knowing what I know now, I thought: If all the people that comprise those stats were on fertility friendly diets, did acupuncture, meditated and practiced other mind-body work on a regular basis—all of which have been proven to aid fertility—I’ll bet we’d be looking at a whole new set of statistics, ones that are a LOT more promising!

Back when I was given that 2% chance of conceiving, the second question I asked myself was: what can I do to be in that 2% ?  How can I make a difference for myself to stand above the others. It was my attitude in response to that statistic that drove my actions. I wanted to be able to say I did everything I could to get pregnant on my own before considering other paths.

Attitude is important, and so is belief: I believed I could make a difference in my own fertility, and by trying, I had everything to gain, and very little to lose.

As you may know from my blog or book, four months later we naturally conceived our son, Julien.

My story was different five years later when I tried for baby #2 and I was 45. I understood the general truth of the stats and knew it wouldn’t be easy. I had already failed one IVF and although I naturally conceived close to my 44th birthday, I miscarried at 10 weeks. I knew it was possible, that I could eventually get pregnant naturally and knew women in their mid-40’s who had. But I also knew that it was not common, and that it could take a lot of time and effort, and how much more time and energy did I have to give, without a guarantee?

So, for our second child, I chose to use donor eggs. (If curious, you can read about that journey here.) I couldn’t be happier with this choice. Our resulting daughter is a huge joy!

The moral is: don’t accept statistics at face value. Think about their meaning, where they come from, what they mean to you, and how you want to respond to them. Statistics for embryo abnormalities by age say that when you’re 35 and pregnant, you have a 1 in 178 chance of having a child/embryo with a chromosomal abnormality. By 40 that number goes to 1 in 63. Yes, that’s a dramatic drop, and that’s important to note! But it is also important to note that 1 in 63 is equal to a 2% chance, which means at 40 you also have a 98% chance of having a perfectly healthy baby.

TIP: If negative stats are making you hot and angry while you’re trying to stay purely optimistic, consider Julia Indichova’s method: imagine a large metal shield protecting your body when you visit the fertility doctor. Imagine negative statistics just bouncing off the shield as you champion the fight of your life.

Photo by: http://mylifearchitects.com/45-secret-presentation-tips-for-a-powerful-impression-%E2%80%93-part-5/

Can Desserts Mix with a Fertility Diet?

Sugar can cause a lot of issues for fertility, and our general health. (For more on sugar and why it's bad for fertility, see a previous blog: http://fertilekitchen.blogspot.com/2009/06/no-sugar-you-say-try-stevia.html.) But it is really hard for many to give up, and understandably so. The following are some questions I've gotten about desserts, and what's "allowed" on a fertility diet, along with my answers.

Before diving into them, I wanted to suggest a great resource for healthy desserts that was sent in by a reader. Check it out: Sweetie Cakes Co. provides organic, vegan products and recipes that use natural sugar (such as juice concentrate) to help out those with a sweet tooth. Still, choose carefully.

QUESTION 1: What kind of frozen desserts can I have? Can I do frozen fruit bars, frozen rice milk product called Dream Rice or frozen coconut milk? 

ANSWER 1: Frozen desserts are out, as you need to eat and drink foods at least at room temperature. Foods (and drinks) that are too cold or too spicy hot overly tax digestion, which is to be avoided when trying to conceive. You want to be as easy on digestion as possible. Also, most desserts have sugar or too much natural sugar, and sugar really needs to go when trying to conceive  This is very important. Whole fruits are great substitutes!

QUESTION 2: Are gluten free desserts OK, or should I avoid them since they have sugar?

ANSWER 2: That’s fine as long as the sugar used is a natural sugar, such as pure, all-natural honey, maple syrup, brown rice syrup, agave nectar, for example, and the natural sugar is used in moderate amounts. You also want to make sure the other ingredients are fine too. I recommend no dairy, so look for a substitute (such as soy or rice milk) in the recipe. This would mean no butter or cream, either. FYI, in our house we substitute butter with olive oil. If you personally choose to keep dairy in your diet, or if you make exceptions for butter here and there, just make sure it’s organic because non-organic versions of dairy have growth hormones, which affect our own hormones negatively, as well as antibiotics in them. Some dairy is better than others in terms of impact on digestion. If you must, a little organic butter here and there is probably OK (unless of course you have an allergy or sensitivity to dairy). But do stay away from milk and cheese.

QUESTION 3: Is unrefined, unbleached Rapunzel sugar ok to eat in recipes? Also, what about molasses?

ANSWER 3: It’s important to cut out or at least avoid sugar as much as possible while trying to conceive. Rapunzel can be a good source of unrefined sugar and it’s okay to have every once in a great while in very small quantities--if you must. Keep in mind, though, that although it’s definitely better than white table sugar, it is still sugar. For molasses, black-strap molasses is a good choice; it’s a very good source of iron. Just use in moderation.
Wishing you all the best!

photo by: http://deardessert.blogspot.com/2010/10/healthy.html

Fertility Diet and FSH Levels

For today's blog post, I answer questions about FSH (follicle-stimulating hormone) levels, which is one measure of our fertility from a medical standpoint, how dietary changes impact FSH, and how optimizing fertility is about more than just dietary changes.

QUESTION 1: I thought I read somewhere that you had a high FSH level before getting pregnant. I wondered after you changed your diet and did the yoga, meditation and so on, and then were able to get pregnant, did you retest your FSH level to see if it had dropped?

ANSWER 1: My FSH was elevated at the time (above 10), but not yet super-high. It was still indicative of “diminished ovarian reserve,” though, and combined with my age, I was given a 2% chance of being able to conceive on my own. A healthy, clean, fertility diet can definitely help to balance hormones and improve the quality of your eggs, as well as the quality of men’s reproductive health. (See my blog on the subject here: http://fertilekitchen.blogspot.com/2009/12/fertility-diet-and-healthy-eggs.html )

Acupuncture has also been known to improve reproductive health, and bring down FSH numbers too (although not always dramatically). (See: http://fertilekitchen.blogspot.com/2010/10/fertility-acupuncture-and-ivf.html for some general information on this.)

I did not have my FSH measured after I started my fertility diet and other modalities. I just felt great and obviously it had a positive impact, as I conceived our son four months later. I suspect my FSH numbers did not move too much; but keep in mind that FSH is only one measure of egg quality. As Julia Indichova details in her book, Inconceivable, at the age of 42 she had an FSH of 42. She completely changed her diet and other factors and became pregnant eight months later. Her FSH the month of her pregnancy was still very high, 30; yet, she went on to deliver a healthy baby. Something to keep in mind.

QUESTION 2: Was there anything else you did in addition to the yoga and diet changes that you feel helped you conceive? My story is similar to yours. I am almost 41 and was told that I have a 2% chance of conceiving naturally.  I am not prepared to accept this and am doing everything I can. However I do feel that my stress level is an issue and I also have an FSH level that the doctor says is indicative of peri-menopause.  I would love to hear if you have any further suggestions or recommendations for me.

ANSWER 2: I’m so glad to hear that you are choosing to do what you do have power over to optimize your health and fertility. There is a lot you can do. I talk about this in our book, under “Lifestyle Factors,” but in addition to strictly following the fertility diet, I did Yoga 4 Fertility three or so times a week, meditated 20 minutes every day, visualized the end result (holding my baby, breastfeeding, doing a playful activity w/baby) every morning and evening, and did Julia Indichova’s guided visualization from her CD (at www.fertileheart.com). I also cut my workload to help keep stress at minimum.

I believe strongly in the mind-body connection, and it’s very important to find healthy ways to manage stress (such as with mediation, yoga, etc.). Although I didn’t do these while I was TTC, I also recommend Circle+Bloom’s mind-body programs for deep relaxation (they have a free demo on their site) and definitely acupuncture, although I know that’s an added expense. For the acupuncture, find a practitioner who specializes in women’s health and fertility. Acupuncture has been proven to aid fertility, helping to lower FSH levels and improve egg quality.

Last recommendation, have patience (which I know is challenging!). It takes our bodies about 3 months to fully adjust to dietary changes (and acupuncture treatments).
All the best to you on your fertility journey!

photo by: http://www.worldwidehippies.com/2010/10/25/yoga-yoga-yoga/

Fertility and the Sugar in Fruits

In this blog post, I answer more of your questions, this time, on fruits and fertility.

QUESTION: I love orange juice. Is it OK to drink on a fertility diet?

ANSWER: Not really. The issue with fruit juice is that even when it’s pure and has no additives or preservatrives, the concentration of sugar in it is too high to consume (for our blood sugar levels).  In general, sugar negatively affects blood sugar levels, leading to hormonal imbalance, which we don't want while TTC. It’s also known to compromise our immune systems. Natural sugar, like that found in fruits, is OK, but in moderation. The issue with fruit juices, is, of course, that the amount of sugar found in juice is concentrated and too much.

If you want to drink pure, organic fruit juice, I recommend watering it way down (at least 50% water) and drinking only small amounts at a time. You’ll likely find it isn’t worth it. Much, much better to skip the juice and eat whole fruits instead.

QUESTION: What about dried fruit?

ANSWER: Dried fruit is a natural form of sugar (if processed simply, without preservatives or additives), which is great. However, the sugar in dried fruit is also very concentrated, so you really need to watch how much you’re eating and moderate. I would not eat more than 3 or 4 dried fruits a day, which is not much (meaning, 3 or 4 dried apricots, apples, peaches…). A handful of raisins is OK. Better to eat fresh fruit, though, whenever you have the choice.

QUESTION: Are sweet potatoes on the fertility diet?

ANSWER: Yes, absolutely. They tend to have a lot of sugar, so just be careful not to eat too many of them in one sitting (most people don’t). Avoid fried versions of these when eating out, though, as they are often prepared in oil heavy with trans fat (which is very bad for the health). Baked, pure and simple, is best.

All the best to you!

photo by: http://plantsforhumanhealth.ncsu.edu/extension/programs-resources/the-produce-lady/videos/sweet-potatoes/

Fertility Diet and Eliminating Coffee, Even Decaf

As our baby is due in just a few weeks, and I anticipate that we will be pretty busy in our house, I thought I would return to answering some of your questions on fertility and food.

QUESTION: You mentioned in your talk that there were a lot of other properties in coffee apart from caffeine that were detrimental to fertility. I'm interested in knowing a little more about that. Also, what about Swiss filtered decaf coffee?

ANSWER: We say no to coffee, even decaf coffee, because, caffeine aside, roasted coffee contains hundreds of chemicals, of which about half of those tested to be carcinogenic on rodents (Ames, Bruce N; Gold, Lois Swirsky [1998]. "The causes and prevention of cancer: the role of environment". Biotherapy 11 [2–3]: 205–20). Also, many of the chemicals in coffee and decaf coffee irritate the stomach lining causing an increase of stomach acid, leading to digestive disorders, something you don’t want when trying to conceive. You want to be as easy on digestion as possible and maintain a slightly alkaline pH in your body. Coffee can also hamper the absorption of essential minerals and vitamins, such as magnesium, zinc, iron, potassium, and B’s, and it is also one of most heavily pesticide sprayed crops.

Harsh chemicals are used in the decaf process. With organic, Swiss water-filtered decaf, you are getting a much better product (the decaf process is not nearly as harsh), but for what I’ve listed above, coffee and decaf still have to go while trying to conceive and while pregnant. My theory is that if something has a chance of getting in the way of conception, it comes off the list, at least temporarily until after the baby is born.

All the best to you!

photo by: http://www.jacksonscoffeeandgelato.com/