Things I Love

Welcome to my very first “Things I Love” post! These are where I’ll share various products, foods, etc I’m loving lately. These items might be baby-related, food-related, pregnancy-related, beauty-related, who knows. Although I’ve linked to the item and I do benefit if you click and purchase it, all of these items are truly things that I use, love, and recommend. I plan to do these posts often, so let me know if you use and love something that I should try.

earth mama organics diaper balm cloth diaper friendly

Earth Mama Organic Diaper Balm. Get it. Love it. Not only does this diaper balm smell wonderful with hints of lavender and melaleuca, it’s made with organic ingredients including calendula, and it’s cloth diaper friendly- hooray! I have absolutely no qualms about rubbing this on Laurel’s delicate skin. I love this product and I love this company. They truly care about the health and safety of moms and babies.

whey protein grass fed non gmo powder unflavored

Reserveage Grass-Fed Whey Protein Powder, Unflavored. As a dietitian, I’m often asked what protein powder I use, seeing as it’s one of the most commonly consumed supplements out there. Because there are so many on the market, fear, confusion, and suspicion surround this supplement. I advise people to make sure you find one without a bunch of added “junk,” such as sugar, caffeine, and/or artificial sweeteners. I love this specific protein powder because it’s 1. grass-fed and 2. tasteless (or at least damn close). This is one of the few protein powders I’ve tried that didn’t actually taste like protein powder. The beauty of this unflavored option is that you can add it to anything for a quick protein boost.

prenatal vitamin vegetarian gluten free multivitamin probiotics

Rainbow Light Prenatal Vitamin. This is the prenatal vitamin I took before, during, and after (still currently taking) my pregnancy. This prenatal vitamin stands out from many other “natural” options I looked at for a few reasons. First, I loved that it was only one pill daily. I will admit that the pill is fairly large, but that wasn’t an issue for me. Secondly, the American College of Obstetricians and Gynecologists recommends that pregnant women get 27 mg of iron daily and this vitamin provides that (while many other natural options are lacking). Finally, this prenatal vitamin is vegetarian, gluten-free, and contains no artificial preservatives, colors, or sweeteners.

self tanner natural organic earth sunless

Beauty by Earth Sunless Self Tanner. My search for a natural sunless tanner started recently when Ryan, Laurel, and I were heading to Florida for vacation. I was still breastfeeding at the time and, since I had sworn off tanning beds a long time ago, I wanted to find a self tanner. My skin is naturally fair and I knew I was going to be in a bathing suit quite a bit (with loads of sunscreen on) so needless to say, I needed a tan beforehand! I found this, made with organic ingredients including shea butter and witch hazel, and I haven’t looked back. I’ve used it a few times now and it continues to impress me. I feel confident using it knowing the ingredients are safer than your average tanning lotion but, the best part is that it actually works!

foogo thermos straw cup bottle insulated stainless steel

Thermos Foogo Insulated Stainless Steel 10-oz Straw Bottle. I offered Laurel her first straw cup with water at 6 months old and she was able to use it within minutes. I tell people to just offer a straw to your child and you might be surprised at how quickly they teach themselves how to use it. Remember that babies under one year should only drink breastmilk, formula, or water. This is now the cup that I keep in my stroller, as it’s leak-proof and insulated, it’s stainless steel since I try to avoid plastic when I can, it’s dishwasher safe, and they offer different spouts so the cup can “grow” with your child. Winner!

Pictures are from Amazon.com. As an Amazon Associate I earn from qualifying purchases.

 

Does What You Eat Affect Your Fertility?

As a dietitian, I strongly believe that what we eat plays a huge role in our fertility. I mean, food affects everything when it comes to our health, reproductive health included. There are so many physiological functions that have to run smoothly in order for conception to occur. Giving your body the nutrients it thrives on might not only help you conceive, but could also help you enjoy a healthy pregnancy and a healthy baby to boot!

There are countless stages that couples find themselves in when starting or growing their family. You might be wanting to start trying to conceive in the next couple of months. Maybe you’ve already been trying for a few months. Maybe you’ve been diagnosed with infertility, because you’ve been trying for over a year. Maybe getting pregnant isn’t even on your radar! If you’re not actively trying to get pregnant, but you’re considering it as an option within the next few years, it never hurts to start making healthy lifestyle changes now.

I’ve counseled countless people on the many benefits of living a healthier lifestyle, but no patient population is more engaged and dedicated than those women, and their partners, trying to get pregnant. At some point during the baby-making journey, especially if it’s taking longer than expected, an assessment of diet and lifestyle choices is imminent.

While an overall healthy diet itself can boost fertility, there are some specific recommendations that those aiming to get knocked up should focus on. These recommendations come from the research led by Drs. Jorge Chavarro and Walter Willett of the Harvard School of Public Health, which was ultimately published in a book, The Fertility Diet. Previous to their findings in 2007, research on the topic of nutrition and fertility was scarce. They used information from the Nurses Health Study, which looked at tens of thousands of women through their reproductive years, many of whom were trying to get pregnant. They were able to identify risk factors for infertility, specifically relating to anovulatory infertility, (when an egg is not released from the ovary as expected). Here are some of the specifics they discuss:

  1. Switch all grains to whole.

    Whole grains provide enormous nutritional benefits, such as fiber, protein, and vitamins that you won’t get in refined grains. The fiber itself helps to fill you up faster and for longer, a huge bonus if you’re one of those people that’s “always hungry” or never really feels satiated. By switching to whole grains, you are now omitting many simple carbohydrates from your diet. Why does this matter? Simple carbs cause blood sugar spikes -> blood sugar spikes can lead to insulin resistance -> insulin resistance is not good for fertility. Think of insulin resistance as your body not being able to regulate your blood sugar properly. A fluctuating blood sugar means that your energy level and mood will fluctuate as well. If you suffer from chronic “blah” feeling (yes, that’s a medical term I just made up), low energy, have been diagnosed with Polycystic Ovarian Syndrome (PCOS), or have stubborn fat around your abdomen that you can’t seem to lose, you could benefit tremendously from switching to whole grains.

  • How to get started: Mix it up, literally! The next time you make white rice, make wild or brown rice as well and combine the two. Do the same with pasta, mix white pasta with whole grain varieties. Check cooking times on the box, as you might start one before the other. This could be a realistic way to ease into the transition to whole grains… and bonus, your family might not even notice!

    A bowl of brown rice (simmered in broth) topped with steamed peas, roasted tomatoes & sweet potato, and a scoop of cilantro cashew butter.
    A bowl of brown rice (simmered in broth) topped with steamed peas, roasted tomatoes & sweet potato, and a scoop of cilantro cashew butter.

2. Swap unhealthy fats for healthy ones.

Notice that I used the word swap. Don’t just start downing avocado and guzzling olive oil without eliminating fertility-killing fats, called trans fats. Trans fats are found in items such as fried fast food, powdered coffee creamer, donuts, some margarines, and “movie theater butter” popcorn. You’ll know if trans fast are in a product if the ingredients list contains “partially hydrogenated oil.” Limit foods high in saturated fats too, as excessive intake of these contribute to insulin resistance as well. These foods include processed meats like bacon and sausage, fried foods, butter, shortening, and coconut oil. As you work on limiting unhealthy fat sources from your diet, focus on increasing foods like avocado, nuts, seeds, and seafood like salmon and tuna.

  • How to get started:
    • Instead of -> ribeye steak choose -> salmon filet
    • Instead of -> chips choose -> nuts
    • Instead of -> butter, bacon grease, or coconut oil choose -> extra virgin olive oil, avocado oil, or canola oil
    • Instead of -> salami, bologna, or spam choose -> sliced turkey breast or lean ham
    • Instead of -> deep fried choose -> baked or grilled

      wild Alaskan salmon with vegetables and salad greens
      Wild Alaskan salmon topped with goat cheese & pumpkin seeds + roasted asparagus, beets, and sweet potato (drizzled with EVOO and freshly cracked black pepper) over a bed of mixed greens.

3. Add one serving of whole-milk dairy daily.

This one seems contradictory since I just talked about limiting saturated fat, but according to the Nurses Health Study, it could decrease your risk of anovulatory infertility. The underlying mechanism is unclear, but you can’t deny the findings– in the study mentioned above, there was an inverse association between dairy fat intake and anovulatory infertility.

  • How to get started: Next time you’re tempted to reach for that fat-free yogurt for your mid-morning snack, instead choose the whole milk version and enjoy every scrumptious spoonful!

    Whole milk plain Greek yogurt topped with berries, pumpkin seeds, chocolate chips, chia seeds & ground flaxseed.
    Whole milk plain Greek yogurt topped with berries, pumpkin seeds, chocolate chips, chia seeds & ground flaxseed. Oh hey, I’m in the spoon!

4. Eliminate processed meat intake, limit red meat intake, and increase plant protein intake. 

The bottom line here is to try to replace some of the animal protein in your diet with plant-based protein. Intake of vegetable rather than animal-based protein was a dietary factor prospectively reviewed and related to lower risk of ovulatory disorder infertility. Processed meats like sausage, bacon, salami, and hot dogs contain loads of sodium, saturated fat, nitrates, and nitrites, which are all known fertility-killers. Excessive red meat intake can cause you to take in excessive amounts of saturated fat, potentially leading to inflammation and weight gain. Healthier protein choices than the aforementioned options include lean poultry, seafood, beans, peas, lentils, eggs, nuts, seeds, dairy, and nut butters.

  • How to get started: The next time you plan to use ground beef in a recipe, use half the amount you normally use and combine it with ground turkey breast or diced mushrooms.

    A sprouted whole wheat pita half stuffed with baked falafel, cucumbers, tomato, and creamy tzatziki sauce.
    A sprouted whole wheat pita half stuffed with baked falafel, cucumbers, tomato, and creamy tzatziki sauce.

5. Eat more vegetables.

Do you eat enough vegetables? If you hesitated before the answer to that question popped into your mind, you could probably benefit from eating more. While all vegetables are nutritious, those higher in iron and folic acid, including spinach, kale, and asparagus should be included into your daily diet. Although iron and folic acid may not necessarily increase your fertility, these nutrients are essential for a developing fetus, especially during those early weeks before some even know they’re pregnant. Vegetables promote health due to their high fiber content, high vitamin and mineral content, and their antioxidant benefits. It’s also a good rule of thumb to take a prenatal vitamin if you’re trying to get pregnant, but remember that a supplement does not replace a healthy diet.

  • How to get started: Add a salad to your lunch and dinner meals. If you often find yourself buying salad ingredients but they go bad before you use them, try this. Find the biggest bowl you have and make one huge salad. Keep it covered in the fridge.* You can scoop from this bowl over the course of a few days (depending on how much you make) until it’s gone. You’ve made it once but you benefit from it over and over. *Put a paper towel in the bowl with the salad to absorb any moisture that might accumulate. This keeps the veggies fresh for longer.

    A salad of mixed greens, Brussels sprouts, carrots, tomato, onion, sunflower seeds, and garbanzo beans.
    A salad of mixed greens, Brussels sprouts, carrots, tomato, onion, sunflower seeds, and garbanzo beans. Salads don’t have to be boring!

6. Exercise & maintain a healthy weight.

The physical and mental benefits that exercise provides makes it an essential ingredient in the recipe for getting pregnant. Not only does exercise reduce stress, improve blood flow, and regulate blood sugar, but it also aids in weight loss. For both women and men, obesity is associated with infertility. Maintaining a healthy weight is easier when exercise becomes a part of your lifestyle. Interestingly enough, exercise, regardless of your current weight, has fertility-boosting benefits in itself, according to the National Infertility Association.

  • How to get started: You know yourself. Set realistic goals for how often and how long you will exercise. Start with going on a daily walk and eventually make that walk longer and faster. If you don’t have a ton of motivation to work out on your own, consider joining a gym with group fitness classes. Enlist a workout buddy. Hire a personal trainer. It’s worth the money if you actually use it! Your body, and future baby, will thank you.
Pictured below: Laurel and I practicing yoga, an exercise I did frequently before, during, and after my pregnancy.