Seasonal Summer Eats- Ravishing Radishes

In my quest to eat local, seasonal produce, I recently found a wonderful resourse I'd like to share with everyone- it is a link through NRDC- Natural Resources Defense Council.  Their website has a great link for discovering what is in season in your area- here is the link.


According to the NRDC, late June in New York brings us this cornucopia of fresh produce:

• Beans
• Broccoli 
• Cabbage
• Peas
• Potatoes
• Radishes
• Rhubarbs
• Spinach
• Strawberries
• Summer Squash
• Sweet Cherries

One item on this list that I've never eaten much is the radish- besides salads, what can I use them in?  They seem so appealing this time of the year- cool, crisp, and peppery.  The classic snack of raw radish slices with butter and salt never fails, but I found a few other interesting recipes that I intend to try soon.

First, Quick Radish Pickles- pickling doesn't have to take weeks- these are done in 2 hours! 

Second, try Spring Radishes Braised with Shallots and Vinegar.  I absolutely love braised vegetables- quickly browned then cooked in a little liquid till tender on the inside, crispy outside.

Health Notes:

Radishes are an excellent source of Vitamin C, Folic Acid, and Potassium.  They benefit the liver and the gallbladder via increasing the flow of bile, thereby improving digestion.  Traditional Chinese Medical wisdom would agree! The Radish Seed is called Lai Fu Zi and is in the category of "herbs that relieve food stagnation."  Food stagnation is pretty much what it sounds like- you eat too much (usually not so healthy) food and feel bloated or otherwise uncomfortable for a few days.  Lai Fu Zi helps eliminate distention and fullness, avid reflux, or abdominal pain.  

How exactly does acupuncture help with IVF success rates?

You may have heard that acupuncture can increase the success rate of IVF (In Vitro Fertilization).  How exactly does it help?  Research has shown that there are several factors.

1)  Increased blood flow to the uterus- this can result in thicker endometrial (uterine) lining as well as a higher quality lining.  Although there is some debate about exact numbers, usually if the lining is less than 6mm it is considered "too thin".  Lining just before ovulation should be about 8-13 mm thick- and will continue to get thicker up until your period begins.  Quantity isn't the only important factor- the quality is also vital. Research has shown that healthy endometrial linings have three distinct layers; without these three layers there can be problems with implantation.  If conception does not take place, the "trilaminar (three layered) appearance" usually disappears within 48 hours of ovulation.

2)  Reduction in stress hormones such as prolactin and cortisol-  when these hormones are present at elevated levels, your normal "healthy" hormones can't function normally.

3)  Decrease in smooth muscle contractions following embryo transfer- small contractions in the uterine musculature could make implantation less likely.  This is the same line of reasoning Reproductive Endocrinologists use when deciding whether to give their patients a low dose of Valium prior to transfer- many times a relaxed mind= relaxed body.

4)  Impact FSH, LH, and Estradiol and Progesterone levels- studies have shown that FSH can be lowered and other hormones are brought closer to normal range after a course of acupuncture.

5)  Increase endorphin production, thereby modulating the release of GnRH (gonadotropin releasing hormone)- endorphins are a compound produced by the pituitary gland which act as natural pain relievers as well as produce a feeling of well being.  Research has shown that they have an effect on GnRH- the hormone responsible for production of FSH and LH.

Clinically, I find that women undergoing IVF cycles experience less anxiety and stress overall as well as notice that unpleasant side effects of medications are decreased.  In addition, if women are able to take herbs for 1-3 months prior to an IVF cycle, I have seen more eggs retrieved and thicker endometrium.

If you are interested in getting acupuncture in conjunction with your IVF cycle, please contact me for more information via my website: http://www.susanwallmeyer-acupuncture.com/

Foods That Could Decrease Fertility

Recently I discovered a blog called Nourished Kitchen- if you are trying to eat local, fresh, organic foods this is the best resource I have found!  They have lots of great recipes and articles, but one that caught my attention is regarding what foods to avoid when trying to get pregnant.  These are all foods that aren't ideal at any time, but have been shown to have a specific impact on fertility.  While any one of these foods probably won't be the single determinant in whether or not you are able to get pregnant, they should be considered in your overall plan for a healthier lifestyle.

1)  Gluten- if your digestion is sensitive to gluten (a protein found in wheat, spelt, barley, and rye) this may lead to malabsorbtion of other nutrients essential for reproductive health.  The incidence of gluten intolerance or Celiac Disease is higher in women diagnosed with unexplained infertility than that of the general population.

2)  Low-Fat or Nonfat Dairy Products- in a study of 18,000 women, it was found that skim and low-fat dairy products may actually increase the risk of anovulatory infertility, while full-fat dairy products actually decrease the risk of infertility.*  This seems to run counter to what we've always heard- low fat is always better, right?   Butterfat actually contains nutrients not present in low fat dairy, such as fat-soluble vitamins A, D, E, and K.  If eaten in moderation, foods such as cream, butter, and full fat milk may be better for your health.

3)  Soy- soy contains xenoestrogens- plant hormones that interfere with your body's normal estrogen balance.  Soy isoflavones such as genistein and daidzein have been shown to interfere with the production of HCG (human chorionic gonadotropin), the hormone which is produced by a developing embryo.**  It has a vital role in ensuring the health of the fetus early in development.  Avoid foods which list soy, soy lecithin, soy protein, soy flour, and texturized vegetable protein (TVP) as ingredients.  Obviously one should avoid soy milk and soy-based meat substitutes such as tofu.

4)  Refined Sugar- this is a definite food to avoid, especially for women with PCOS (Polycystic Ovarian Syndrome- a condition marked by irregular, anovulatory cycles).  Consuming refined sugar creates a temporary spike in blood glucose levels, which then leads to an increase in insulin levels.  Over time, elevated levels of insulin lead to insulin resistance.  I have seen clinically that many women diagnosed with insulin resistant PCOS are able to manage their condition through diet, without neccessarily having to take Metformin (a drug to lower insulin levels).  Even for women without PCOS, following a low-glycemic diet that limits consumption of refined sugars may improve fertility and pregnancy outcomes*.  This includes avoiding not just candy and ice cream, but simple carbohydrates such as white bread, juices, and soda.

5) Coffee and Sodas-  I tell patients that if they must consume caffeine, do so in moderation- try to limit it to one cup per day.  Specifically you should know that caffeine can decrease blood flow to the uterus and may increase the risk of miscarriage.  It increases anxiety levels, which can lead to increased stress hormone production.  These stress hormones (cortisol and prolactin) can have quite an effect on your body's normal hormone levels, which can lead to things like delayed ovulation.  In addition, since caffeine is a diuretic it can lead to decreased production of fertile cervical fluid.

To re-iterate, I encourage everyone to adopt a diet rich in whole grains, green leafy vegetables, fruit, and with moderate amounts of meat and dairy (all organic where possible).  Avoid all processed foods (yes even those frozen organic enchiladas from Trader Joe's are processed) and eat foods that are fresh and in season- these are the foods with the most bang for your buck nutrition-wise. 


*Source: Chavarro et al. A prospective study of dairy foods intake and anovulatory infertility. Human Reproduction. 2007. May.
**Source:  Jeschke et al. Effects of phytoestrogens genistein daidzein on production of human chorionc gonadotropin in term trophoblast cells in vitro. Gynecological Endocrinology. 2005. September.

Just One More Reason To Love Chocolate- Stretch Mark Prevention

Raw cacao (cocoa) beans are separated into two parts when processed for making chocolate bars: the cocoa powder and the cocoa butter.  And as I learned in a chocolate seminar a few years back (yes, I love chocolate so much that I take classes on it!), the percentage you often see on a bar of chocolate refers to the amount of cocoa powder and cocoa butter in the bar.  The rest is sugar and other ingredients.  What you can't tell from the label, however, is the amount of cocoa butter.  This is important because the higher the grade of chocolate (the more delicious), the higher the ratio of cocoa butter to cocoa powder.  Cocoa butter is what makes chocolate melt in your mouth but not in your, eh, cabinet- it is solid at room temperature but melts easily at about 95 degrees Fahrenheit.

Why am I telling you all of this?  Because one of the best things to prevent stretch marks in pregnancy is raw cacao butter. Just take a small piece of the butter and rub it over the skin to moisturize naturally.  As an added benefit, you will smell faintly of some really high-quality chocolate :-).  Cacao butter also has antioxidant properties due to tocopherols as well as certain polyphenols that suppress free radicals and soothe skin irritation. 


After using the cacao butter to moisturize, naturally you might find yourself craving a chocolate bar due to the intoxicating aroma.  A tiny piece of dark chocolate is fine, but if you are trying to avoid all refined sugars, instead you can try snacking on raw cocoa beans.  They can taste a bit bitter the first time you try them, but after a few you will love the smooth taste and crunchy texture.  They can also be used in smoothies, shakes, and cooking. Cocoa Beans also contain flavonoids, which promote healthy cholesterol levels and act as antioxidants.  


Enjoy!

Orange Cornmeal Cake

I made an Orange Cornmeal Cake yesterday that I just had to share with everyone.  It was so light and fresh... perfect for the warmer weather that has finally arrived.  And as far as sweets go, it's not terribly naughty.  It contains no butter- but olive oil instead.  It has lots of orange flavor, so I could see it being wonderful with tea or coffee as a brunch treat also.  The best part is that it is so, so easy to make!  Happy Baking!

You'll need:
1/2 cup olive oil, plus more for pan
2 large eggs
1 cup sugar, plus 1/3 cup for topping
1/2 cup dry white wine, (or orange juice)
1 1/4 cups all-purpose flour, spooned and leveled
1/2 cup yellow cornmeal
2 teaspoons baking powder
1 teaspoon salt
Finely grated zest of 1 orange
Orange segments, for serving (optional)

Directions


1.  Preheat oven to 375 degrees. Brush bottom and sides of an 8-inch round cake pan with oil; line bottom with a round of wax or parchment paper, and brush paper with oil.

2.  In a large bowl, whisk together oil, eggs, 1 cup sugar, and wine until smooth. Add flour, cornmeal, baking powder, salt, and orange zest; whisk gently to combine.

3.  Pour batter into prepared pan; sprinkle top evenly with remaining 1/3 cup sugar (topping will be thick). Bake until cake begins to pull away from sides of pan and a tester inserted in center comes out clean, 35 to 40 minutes.

4.  Cool in pan 20 minutes. Run a knife around edge of cake; invert cake gently onto a plate, and remove parchment paper. Reinvert cake onto a rack to cool completely. Serve with orange segments, if desired.

Nausea in Pregnancy

This week, my sister officially announced her first pregnancy- and it's going to be twins!  We are all so excited for her.  She has been getting advice from friends and family left and right, of course including me.  Here is my recommendation for nausea during pregnancy- often referred to as morning sickness, even though it can happen at any time of the day.

Nausea is generally experienced when your blood sugar is low.  Hands down, the most reliable way to deal with it is to eat something, even though food may be the last thing you want to think about!  Whether or not you feel hungry, take breaks throughout the day to eat small, healthy snacks at least every 2 hours.  Nuts, fruit, or a few handfuls of popcorn are all good options.  To prevent nausea in the morning, it's a good idea to keep a bland food such as crackers by the bed to eat if you happen to wake during the night.  Also have a small, protein rich snack right before bedtime.

You may have also heard about acupuncture for nausea- in my experience, it really does help!  One acupressure point you can stimulate yourself is located on your inner wrists.  If you make a fist, you can usually see two tendons on the inner forearm near the wrist- the point is in between these tendons, about 2 inches up from the wrist crease.  Using your thumb to press this point with moderate pressure can help alleviate nausea.

These recommendations can usually manage mild to moderate nausea quite well.  If you have severe nausea leading to frequent vomiting, consult your obstetrician.

If you're interested in trying acupuncture for nausea in pregnancy, please contact me via my website at http://www.susanwallmeyer-acupuncture.com/ . 

Spring Allergy Tips

From what I've seen in my patients this week, spring allergies seem to be at their peak.  Most commonly people have itchy, red eyes, a sore throat, runny nose, sinus congestion, and sneezing.  These symptoms are all due to a histamine reaction in our bodies primarily in response to tree pollens.  From a Chinese Medicine perspective, they are usually due to an imbalance of the lung and spleen organs.  What can you do to minimize the symptoms?  Here are some tips.

- Don't exercise or run errands outdoors between 5-10am.  This is the time of day when pollen counts are highest.  They are even higher on hot or windy days.  Do these activities in the mid to late afternoon instead.

- Avoid using a window fan- this can allow airborne pollens, mold spores, and pollutants to be brought into the home.

-Wash your hair before going to bed to rinse out the outdoor pollens that have accumulated during the daytime.

-Undress outside your bedroom if you've spent a significant time outdoors to avoid depositing the pollens attached to your clothing in the bedroom where you sleep at night.

-As beautiful as they are, at this time of year avoid flowers in your home.  These may provoke sneezing attacks.

-Consider taking a Chinese herbal formula tailored to your specific symptoms.  There are formulas that target symptoms only as well as formulas that treat the underlying imbalance causing you to be susceptible to pollens in the first place.  Many times after taking one of the latter formulas for several months during the winter, patients report less severe reactions come springtime.

-I have also seen acupuncture alone greatly reduce allergy symptoms.  Try acupuncture once to twice weekly to reduce sneezing, coughing, and sinus pressure.


If you have any questions or comments, or are interested in herbs or acupuncture to treat your seasonal allergies, please contact me at swallmeyer.acupuncture@gmail.com.