Journal Category: Recommended Reading

Food for Life – a guest post by Petrea King

We are so lucky to have this guest post and recipe by the incredible Petrea King to share with you. Petrea is a naturopath, herbalist and founder of the Quest for Life Centre in New South Wales. She is also author of the wonderful Food for Life recipe book, full of nourishing recipes and now available at Fertile Ground. Here’s Petrea’s post and sample recipe for the book for you to enjoy!…

Petrea’s pumpkin pie

My children, Kate and Simon, were raised as vegetarians and this recipe was their all-time favourite. Even now we rarely have a family gathering where this dish doesn’t feature. It is also a great favourite at the Quest for Life Centre. Pumpkin is a great source of potassium and folate and this recipe is naturally sweet and filling. Other vegetables can be added to the basic recipe for variety.

1 kilo pumpkin, cooked and mashed
1 tablespoon sesame or extra-virgin olive oil
1 tablespoon unsalted butter
2 leeks, sliced or two large onions, diced
3 cloves garlic, diced
8 eggs, lightly beaten
500gm low-fat cottage cheese
1/4 cup honey (optional)
2 teaspoons nutmeg
2 heaped tablespoons dried mixed herbs
1 cup finely chopped fresh mixed herbs
sea salt and black pepper

Preheat the oven to 220˚C. Heat the oil in a frying pan and add the leek or onions and garlic. (A cup of sliced zucchinis, diced broccoli or cauliflower heads or other vegetables can also be added.) Saute until soft. Combine the mashed pumpkin with the remaining ingredients. Pour into an ovenproof dish and bake for 30 minutes covered with foil, then 30 minutes uncovered or until firm and golden. Serves 6–8.

The Quest for Life Centre in Bundanoon, NSW provides residential programs for people living with life’s greatest challenges including mental and physical health issues including grief, loss, post-trauma stress symptoms, depression, anxiety, cancer, chronic pain and other health challenges. Participants travel from all over Australia and beyond to attend our life-changing programs, which are based on the latest research and understanding of neuroplasticity – how we can change our brains by consciously choosing our response to life – and epigenetics – how the environment around every cell affects our genetic predispositions.

Last century we believed that health was dictated by our genetic predispositions. Now, because of epigenetics which means ‘above genetics’, we know our choices about what we eat and drink, our levels of sleep and exercise, our exposure to toxins in the environment and the chemistry of our emotions are modifying, suppressing or expressing our genetic predisposition. It’s inspiring to see people leave the program full of life and possibilities. They are so well nourished and nurtured on the program and they leave with a toolkit of strategies and practical skills for living well in the midst of whatever the challenges are that they have in their lives.

Regardless of whether you have an illness or are dealing with a challenge in your life, your nutrition is vitally important to your health. IF you are living with an illness or a stressful challenge in your life then your nutrition becomes even more important. It is essential you nourish your brain, body and nervous system when under stress as all nutrients are in higher demand at those times.

The Quest for Life Centre is renowned for its delicious and healthy fresh food, much of which is grown organically here at the Centre which is set in nine beautiful acres of grounds and gardens. Our cookbook, Food for Life contains a collection of 100 of the recipes we utilise at the Centre for our participants.

Petrea’s Pumpkin Pie is a delicious (savoury) recipe which my children love to eat – and, now they have children of their own, they also love Granny’s Pumpkin Pie! No family celebration would feel right without this dish as it’s one of everyone’s favourite recipes! It’s so easy to make and is full of great nutrition. You can also add other vegetables, like zucchinis or cauliflower florets, to the dish if you want. It’s also delicious hot or cold and it freezes very well too. I hope you enjoy Petrea’s Pumpkin Pie!

Petrea King, CEO Quest for Life Centre
www.questforlife.com.au

Recipe from Food for Life recipe book by Petrea King

food for life front cover

One must prepare the soil before planting the seed: a guest post from Petra Joly

Petra Joly, author of The Fertility Food Map recipe book talks about her passion for educating and motivating others to eat better to optimise their fertility, plus a bonus recipe from the book for you to try. Enjoy!

“ONE MUST FIRST PREPARE THE SOIL BEFORE PLANTING THE SEED”

(Petra proverb)

I am Petra Joly and I am the principal Acupuncturist and owner of Newtown Natural Fertility & IVF Support Centre in Newtown. From my very first day at College 16 years ago now, I knew fertility & gynaecology was the specialised field of health I would work in.  My dream was to create a space for couples to share their hopes, fears and desires to create a family.  Why was that? Because I always had this underlying fear that I wouldn’t be able to conceive myself, and I may need someone to support me one day. I had no clinical reason to suspect I would have difficulty, but the fear was there just the same and became my driving force to create my business.

I have always understood that to want a child and create a family is one of life’s most basic of desires, one of the most innate and driving desires one will ever experience. It is something that many people tend to assume will happen for them, we can feel it is ‘right’ and ‘normal’. However, with the harsh reality of statistics being 1 in 3 couples, over the age of 35, in Australia and New Zealand are infertile, we must be doing something seriously wrong. I am a concerned and passionate health care practitioner, but also a concerned and passionate member of our community.  If we can’t procreate, we don’t survive as a race. Which is exactly why I felt compelled to create this book: to aid you in some way towards creating a more fertile life for yourself and your children. Knowledge is power, something we can pass on to those we love.

I have been urged by many patients over the years to create an easy, affordable, balanced, delicious and nutritious eating plan. Well here it is. Information out there can be so varied and confusing.  What I find some ‘nutrition plans’ lack is an explanation as to why that particular food is good for me. “If we don’t know why we are doing something, then we lose desire and motivation to do so”.

There is so much talk about quinoa, why? Because it is grain-free so less inflammatory and easier to digest, it is a complete protein (containing all 9 essential amino acids) which is a building block for cells and blood, it is packed with nutrients such as Iron, Lysine, Magnesium, Vit B2 and Manganese; which are all necessary for cell development and follicular (eggs in our ovaries) development and will help thicken the lining of our uterus for the embryo to attach to. Now that means something. It gives us clear reasons as to why quinoa is a great fertility food yes?

I am not the most qualified nutritionist, I am not a food scientist, I am certainly not a celebrity chef or celebrity personal trainer.  I am however, a very passionate and caring health-care provider that wants to help couples be able to realise their dream of becoming parents.  I am also an advocate for better nutrition across the board. We all have a responsibility to create a better world for these children we create.  If I can impart any wisdom that will create healthier, more educated people, then my job is done and I am content.

Petra Joly, acupuncturist and owner of Newtown Natural Fertility & IVF Support Centre

Balsamic Snapper

– a recipe from The Fertility Food Map by Petra Joly

INGREDIENTS

1/2 cup balsamic vinegar
2 to 3 tablespoons honey, depending how sweet you want it
3 tablespoons olive oil
2 garlic cloves, minced
4 snapper fillets (or any mild-tasting fish)

DIRECTIONS

1. Whisk the vinegar, honey, oil, and garlic in a bowl. Arrane snapper in a baking dish. Pour marinade over the fish, coating it completely. Cover and refrigerate at least 30 minsutes and up to 4hrs.

2. Preheat the grill (or BBQ) to medium. Line the bottowm and sides of a baking tray with foil. Sprinkle the foil with olive oil. Remove fish from marinade, reserving marinade, and pour the marinade into a heavy small saucepan.

3. Arrange the fillets atop the baking tray. Cook the fillets until they are just cooked through and caramelized on top, about 12 minutes.

4. Meanwhile bring the marinade to a boil and simmer until it thickens slightly and becomes syrupy, whisking often, about 15 minutes. Spoon off any excess oil from the sauce, if desired.

5. Transfer the fillets to plates. Spoon the sauce over and around the fillets, and serve with basmati rice (or quinoa) and Asian greens and snowpeas.

How acupuncture helps PCOS

Written by Merna El Chaaban, FGHG acupuncturist

Do you have polycystic ovarian syndrome (PCOS)? Or have you recently been diagnosed with PCOS and are confused with what that means?

You’re not on your own. PCOS affects 12-20% (1) of women and for many cases women remain undiagnosed.

What is PCOS?
Many women will have polycystic ovaries (PCO) identified on an ultrasound but not all will have PCOS.

You may be asking yourself “what is the difference between PCO and PCOS?”

Many women may just have polycystic ovaries and have no other symptoms of the disorder. Though a pelvic ultrasound may reveal 12 or more cysts on one or both ovaries, women with PCO can ovulate and don’t have the other symptoms that go with the syndrome, PCOS.

PCOS is a common hormonal condition. There are a number of symptoms that the syndrome is based on, which can include:

  • Increased androgens, which may result in increased hair growth, acne or increased blood testosterone levels
  • Insulin resistance meaning your body struggles with regulating your blood glucose levels. This can lead to weight gain or women struggling to lose weight and keep it off.

Having PCOS may also mean that you do not ovulate and your periods may be irregular or absent. Some women only have one period a year, and in some cases it is not until women start to try to conceive that they begin questioning why things are not going to plan. It may simply be because they are not releasing an egg and ovulating regularly.

What can be done to help PCOS?
If you are trying to conceive it is important to understand that having PCOS doesn’t mean that you will not be able to conceive and have a healthy pregnancy. There are a number of ways you can help your body and manage your condition. This includes lifestyle and dietary changes.

One of the most common patterns of PCOS in Traditional Chinese Medicine (TCM) is phlegm and dampness. From a TCM perspective this describes the cysts and symptoms present which can include being tired, difficulty losing weight, heaviness, bloating, swelling and fluid retention in feet and ankles, slow metabolism, dizziness and poor appetite. Your acupuncturist will ask about your symptoms in detail.

The TCM diagnosis always takes into consideration the symptoms that manifest in every individual, as we understand that not everyone is the same and this is why TCM can be a great way to tailor each treatment to every individual person. What works for one person may not work for another and no two people are the same.

Now that you have this information, what can you do? Here is how acupuncture may be able to help:

1. It is a great way to naturally regulate your hormones (2)

2. Can induce ovulation by selecting specific points along the body which have a direct effect on the uterus and ovaries (2)

3. Assists in reducing your cravings, i.e. If your blood glucose levels drop throughout the day it can result in sweet cravings (3)

4. Supports metabolism and regulating your appetite. If you have a lack of an appetite this can affect your weight management as your metabolism maybe sluggish. When you have an appetite this is a great way to know your body is on track (4)

5: Chinese herbal medicine generally complements the use of acupuncture, a great way to support your body in targeting all your individual symptoms.

What to expect with acupunture treatments

When you see your highly qualified acupuncturist, a thorough assessment and TCM diagnosis will be prepared for you. In accordance with research based treatment guidelines, weekly acupuncture sessions may be needed as part of your treatment plan.

You should allow yourself a period of up to three months or more to help regulate your body. Remember that this condition has probably been years in the making and hormonal conditions cannot be regulated overnight, however, you may start noticing improvements right away.

The main role of Acupuncture is to encourage blood flow through the uterus and ovaries (5). This is performed by placing needles along different points in the body that correspond to different channels and organs. Your body responds to the stimulation of the points. In some cases there maybe blockages that need to be released.

Acupuncture for PCOS is generally placed in the abdominal region as well as hands and legs. Depending on your symptoms and where you are in your cycle these points may vary.

Understanding and listening to your body is vital for a good outcome. Your body is your most important asset. At times your body sends you signals that something isn’t right and when you have a better understanding of your condition, things start to make more sense and you can begin to relate the symptoms that you have been experiencing to your diagnosis of PCOS. Your acupuncturist will help to explain what is happening for you and provide you with tools to support your health outside the treatment room. Remember that although it can take a while, acupuncture can help to shift the hormonal imbalance underlying PCOS, so the sooner you can begin your commitment to the treatment the sooner you can reap the benefits.

Merna El Chaaban, FGHG acupuncturist

Merna colour

Merna is an experienced acupuncturist and traditional Chinese herbal medicine practitioner. She has developed a passion for treating women’s health and fertility as well as supporting women during pregnancy. Merna aspires to assisting women and men of all ages by providing healthcare advice to people seeking a holistic approach and acknowledges that your body is your most important asset. She is committed to supporting you through the journey of life.

References

(1)Boyle J, Teede H J, 2012,Polycystic ovary syndrome An update, https://www.racgp.org.au/afp/2012/october/polycystic-ovary-syndrome/,RACGP Volume 41, No.10 October2012,Pages 752-756.

(2)Huang ST, Chen AP, 2008,Traditional Chinese medicine and infertility. https://www.ncbi.nlm.nih.gov/pubmed/18460933,Curr Opin Obstet Gynecol, PubMed.

(3)Stener-Victorin E, Kokosar M, Maliqueo M, Sazonova A, Johan Behre C, Hojlund K, Benrick A, Tivesten A, Ohlsson C,2015,Repeated Acupuncture Treatments Increases Whole Body Glucose Uptake and Decrease Circulating Testosterone in Women with Polycystic Ovary Syndrome

http://press.endocrine.org/doi/abs/10.1210/endo-meetings.2015.RE.7.THR-099,Endocrine Society

(4)[ Zhou JY, Zhang XY, Yu ML, Lu SF, Chen X,2016,Effect of Transcutaneuos Acupoint Electrostimulation on Serum Sex Hormone Levels and Expression of Ovarian Steroid Hormone Metabolic Enzymes in Polycystic Ovary Syndrome Rats],https://www.ncbi.nlm.nih.gov/pubmed/27141614,Zhen Ci Yan Jiu, PubMed

(5)Johansson J1, Redman L, Veldhuis PP, Sazonova A, Labrie F, Holm G, Johannsson G, Stener-Victorin E., 2013,Acupuncture for ovulation induction in polycystic ovary syndrome: a randomized controlled trial,Am J Physiol Endocrinol Metab, PubMed

Mind Body Connection: An Osteopathic Perspective

by Bryden McGregor, FGHG Osteopath

The mind body connection has really caught my interest lately. It’s something that is poorly understood but can have a profound effect on your health. Take depression as an example. There are signs that most people can automatically identify with like hopelessness, sadness and anxiety, but depression can also cause unexplained physical symptoms or worsen the symptoms you already have, like pain. The two are closely linked and simply put, pain can be depressing and depression causes and intensifies pain.

In fact, vague aches and pains are often the presenting symptoms of depression, highlighting the mind-body connection. These symptoms can include back pain, gastrointestinal problems, chronic joint pain, limb pain, tiredness, sleep disturbances, psychomotor activity changes and appetite changes. Psychoneuroimmunology is what scientists are now calling the field that explains how our mind, our brain and other systems in the body all interact to have an impact on our health. Thanks to developments in MRI technology particularly over the last 5-10 years, we can actually look at what’s going on in the brain while it’s happening and see the connection between mind and body.

How the stress response works

The mind-body connection can be clearly seen when we look at the stress response (fight or flight). The stress response developed to help us deal with danger, like when a Saber tooth tiger is chasing you. When the stress response is triggered a lot of physiological processes are set off to help your body cope with the situation. Once we are stressed glucocorticoids are released to help mobilise energy, inhibit storage of energy and suppresses immune function. Adrenaline is released, increasing blood pressure, heart rate, and respiratory rate. Extra blood is pumped to the muscles so you can get away from those shiny teeth. Sugars and fats pump into the bloodstream, your metabolic rate goes up, you start to feel hot and you sweat. Blood is diverted away from the skin and away from the gut due to adrenaline’s vasoconstrictor action, so your gastrointestinal system slows down. Your blood thickens and will clot faster than normal, which could be the difference between life and death if the tiger gets a hold of you. Your immune system is activated by pumping out inflammatory chemicals, so there is a short-term burst in immunity but long term is suppressed. And you become very focused.

The problem with the stress response

Unfortunately as smart as our bodies are, we do have to consider the fact that the evolution of technology and consciousness is far faster than that of physical adaptation. Adaptations are said to accomplish a goal, however the adaptation does not have to be, nor is it in many, many situations, optimal. We activate this stress response all the time through our modern lives, by anticipating future events or replaying past events, or by becoming overly angry and reactive to normal day to day events. We end up over activating this pathway, which can have a long-term cumulative effect that’s called allostatic load. Heart disease, diabetes, ulcers and growth problems for example, can then ensue.

In the brain, chronic stress will decrease glucose delivery to the hippocampus (limbic system: emotion, memory) and cortex (neocortex and prefrontal cortex: cognitive region) to probably divert it to the more reflexive brain regions (reptilian brain: survival). These effects are measurable not just in terms of physiological, metabolic effects and immune effects but also to the very DNA. The acceleration of the rate of ageing of the DNA can be seen, which is measured by the telomeres – little caps on the end of your chromosomes.

How to reverse the effects of the stress response

A chronically activated stress response is really how we accelerate the progression of chronic illness and the effects are also observable in the brain. Thankfully these changes seem to be able to be reversed. Meditation is fantastic, as is exercise, counselling, diet and manual body therapies. A combined approach is ideal, but exercise and osteopathy are two powerful treatments to get started on.

  1. Exercise

Exercise appears to have a similar action to an antidepressant, by acting on particular neurotransmitter systems in the brain and helping patients with depression to re-establish positive behaviours. 150 minutes a week of moderate-intensity activity or 75 minutes a week of vigorous-intensity activity is all that is needed. After just 25 minutes, your mood improves, you are less stressed, you have more energy – and you’ll be more motivated to exercise again tomorrow. A bad mood no longer becomes a barrier to exercise; it is the very reason to exercise.

  1. Osteopathy

An Osteopath is obviously not a psychologist, however depression has important physiological and anatomical components. Many physicians consider patients to be in remission when their acute emotional symptoms have abated, but residual symptoms—including physical symptoms—are very common and increase the likelihood of relapse.

Psychiatrists and primary care physicians are now beginning to recognise that even though symptom domains in the areas of motivation and physical illness are frequently part of depression, they are often ignored in the assessment of depression and subsequently, in the treatment goals. Often, pain is not included in the treatment goals because it is interpreted as a sign of a somatic illness. Pain and depression share common pathways in the limbic (emotional) region of the brain according to some research. In fact, the same chemical messengers control pain and mood. Many people suffering from depression never get help because they don’t realise that pain may be a symptom of depression. The importance of understanding the physical symptoms of depression is that treating depression can help with the pain – and treating pain can help with depression.

Osteopathic manipulative treatment (OMT) has been shown to improve cardiac indices, increase lymph flow rates through the thoracic duct, and decrease sympathetic tone in postoperative patients and those in intensive care. Another study has looked at how OMT can increase secretory IgA which provides our first line of defence against bacteria, food residue, fungus, parasites and viruses. A fancy way of saying there’s indications we can help with stress and actually improve immune function.

Osteopathy can also help to reduce some of the strains and stressors placed on your body in order to bring you back to equilibrium. Either through the postural compensations brought about from depression or through treating the pain-causing tissues that can lead to depression.

Posturally, there is often a shortening of the abdominal muscles and a tightening of the diaphragmatic arch which pulls the chest down and forward, limiting its ability to expand during breathing. Combined with medial rotation of the shoulders and internal rotation of the arms resulting in a increased kyphosis (mid back curve) that further restricts breathing. Without the support of the thoracic region, the head and neck will often move forward and down and further into collapse. Which can lead to follow on affects in the lower body. Through exercise prescription and treatment we can help resolve some of these extra stressors.

So yes Osteopathy can make a huge difference to your health and wellbeing, however, if we keep being overstimulated physically, psychologically or through anticipation (literally worrying ourselves sick) it will only offer short term relief. This short term relief however in the long term is not to be underestimated as it opens the gateways for new insights.

 

Bryden_colour-march-2017Bryden McGregor, FGHG Osteopath

Bryden is passionate about restoring movement and function to help people achieve their optimal health. Through effective assessment, diagnosis and treatment, Bryden is able to guide an individual to a better understanding of their body and provide symptomatic relief. He uses a range of techniques including manipulation, massage, dry needling and stretching, as well as patient education and exercise prescription. He has a keen interest in treating a wide variety of musculoskeletal conditions affecting people of all ages, including pregnant women and babies.

The Fertility Diet : Boost Your Chances of Conception

Join us for an event with Tasha Jennings, Naturopath and author of The Fertility Diet to learn more about how you can boost your fertility even when doctors say you can’t!

By Tasha Jennings

Hi, I want to talk to you today about how you can improve your chances of conceiving and carrying a healthy baby, even when Doctors say you can’t!

Not only can you increase your chances of conceiving, you can improve your chances of a healthy pregnancy and improve the lifelong health of your future baby!  And you can start doing it today.

Now, if you’ve been trying for a while, that might be pretty hard to believe.  I know how you feel.  I’ve been there. I know how it feels when every month that goes by your hope slips away with it.  The life you had envisioned of a happy family, of a baby and children to love and cherish, sharing their joys and watch them grow, feels like it’s slipping further away.  Yet your heart refuses to accept any other vision of your future.  Because this is the one you want.  This is the one you’ve always wanted.  And always assumed you’d have.

At least that’s how it felt for me.  Until I made some important changes.

Tasha Jennings and daughterMy names Tasha Jennings, Founder of Conceive Baby.  I’m a Naturopath, Nutritionist, Natural Fertility Specialist and author of the Vitamins Guide and the Fertility Diet, as well as host of the Conceive Baby Podcast and Webinar Series.  And I am now blessed with two beautiful children and am passionate about helping you achieve that same dream.

The reality is that you can positively influence your chances of falling pregnant and give your future child the best start in life by making some small diet and lifestyle changes now.

The fact is that as women we are born with around 1 million, potential eggs known as follicles.  By the time we reach menstruation, this number has reduced to around 300,000 – 400,000.  From here on, each month around 100 of these potential eggs begin the journey to become a mature egg.  This journey is a survival of the fittest.  Most of these potential eggs will naturally die off and the strongest, healthiest egg will burst from the follicle and be released from the ovary at ovulation where it begins its journey down one of the fallopian tubes and is swept towards to uterus.  It is during this 24 hour journey down the fallopian tubes where conception and fertilisation can occur.

The unfortunate reality is that even in healthy women, up to a quarter of the eggs you release at ovulation, aren’t viable.  They aren’t capable of making a baby.  If you’re over 40 this number can rise to around 40% with some studies showing it’s as high as 70-80%.  Now many doctors will tell you that you cannot influence the health of those eggs, that it’s simply up to chance.

But that’s not scientifically correct.  You can stack the odds in your favour, even if you’re over 40!

The development process from an immature follicle, to a mature egg ready for release at ovulation takes around 90 days.  It is during these critical 90 days prior to ovulation that you can significantly impact the health of your egg, increasing your chances of producing a healthy viable egg that WILL have the potential to become your future baby!  Not only does this improve your chances of conceiving, it improves your chances of a healthy pregnancy and can improve the lifelong health of your child.  It is during this critical time that you basically have the chance to pass on the best DNA possible to your future child.

For a healthy pregnancy and a healthy baby, not only do you need a healthy egg, you also need a healthy, flourishing ‘home’ for this egg to implant.  You want a strong, healthy uterine lining to support implantation.  In ideal conditions, the menstrual cycle, which produces the monthly shedding and rebuilding of the uterine lining, will provide the perfect environment for implantation and the progression of a healthy pregnancy.  However, for some women, even with healthy eggs, the uterine environment may not be conducive to implantation and the egg ‘just won’t stick’.  These women have difficulty holding a pregnancy and are prone to early miscarriage.

Now these factors are obviously vitally important whether you’re trying to conceive naturally or via IVF.  But if you are going through IVF the stakes are just that much higher. If you’re trying to conceive naturally, one missed chance is obviously extremely disappointing, I know, but it is just one lost month and you’ll try again next month.  If you’re going through IVF on the other hand, one missed chance carries a huge emotional toll, not to mention the huge financial loss.  And reality is that you may not have ability to just try again next month.  Now I work with many fabulous IVF specialists who are supporting their patients egg and uterine health, however, there are many who are not.  So if you are going through IVF, you really want to be your own fertility advocate and make sure you give yourself the best chance of success first time round!

If you’re already a part of the Conceive Baby community you would know that  I truly believe, that being the best Mum starts well before birth.  Women will often spend days, weeks even months painting and decorating the baby nursery ready for the arrival of their new baby.  But, the most important ‘nursery’ your baby will ever have, is the one inside you.  The nourishing and the nurturing doesn’t start when your baby arrives, it starts now.  In fact, your baby will probably never know what colour their nursery was or what decorations were on the wall, but investing time in nourishing and nurturing your reproductive system will give your baby the best possible start in life and they will reap the benefits for the rest of their lives.

I’m thrilled to be presenting for one night only at Fertile Ground Health Group where I will be distilling my years of experience and collaboration with global fertility researchers into practical advice that you can start implementing today!

I will bust the many myths around paleo vs gluten free vs vegan diets, the impact of specific nutrients on fertility and give you the scientific facts.

You’ll walk away with a comprehensive understanding of the changes you need to make, in an easy to implement format including bonus downloads, check lists, recipes and charts that will make it really simple for you to start making these positive changes to improve your chances of achieving a successful pregnancy and start nourishing your future baby, today.

Whether you are trying to get pregnant naturally or going through IVF I understand the huge emotional toll, and the financial toll if you are trying through IVF.  And ultimately, you just want your baby here now!  I understand that feeling.  You don’t want to wait.  And the reality still is, the older we get, the less you can afford to wait.

I look forward to meeting you to help set you on the path to a healthier, more fertile you today!

Tasha

The Fertility Diet: Boost Your Chances of Conception

Date: Thursday 23rd November, 2017

Time: 6:45pm for a 7:00pm start, until 8:30pm

Venue: Fertile Ground Health Group, Level 6, 372 – 376 Albert Street, East Melbourne

Cost: $35 per person or $55 per couple, plus you will receive a bonus signed copy of The Fertility Diet book valued at $30 for free.

Bookings: Call Fertile Ground Health Group 9419 9988 or purchase your ticket via our website

Boost Your Fertility tickets

 

What is Fertility Massage?

Written by Michelle Lowe, FGHG Massage Therapist

Fertility Massage is a deeply relaxing and nurturing massage that combines various techniques to help realign your sacral energies and physical body. It is a gentle, natural and non-invasive massage that is suitable for people who are trying to fall pregnant, who suffer from menstrual conditions causing pain and discomfort or have a menstrual condition that may be affecting the outcome for fertility.

Fertility massage aims to release tension within the abdominal muscles, soft tissue and pelvic area that may be impinging on the function of your reproductive system. Through massage and other gentle techniques, we can improve circulatory, digestive, lymphatic, nervous and immune system function, decrease tension within the area and aim to create a more harmonious environment that can help to enable a healthy pregnancy.

Fertility massage helps to improve the flow of circulation as well as break down any scar tissue within and around the reproductive and digestive systems, allowing for more blood flow to nourish the area. With increased circulation comes increased nutrient delivery and removal of metabolic waste. This means that the ovaries and the eggs produced are healthier and makes for a more favourable uterine environment for fertilisation and implantation to occur.

What to expect during a Fertility Massage

A typical fertility massage will consist of massage to the gluteal (buttock) muscles, lower back and abdomen from the pubic bone up to the bottom of the rib cage. Depending on what your goals are, where you are within your cycle, and if you are undergoing any IVF or fertility treatment, the uterine area may be avoided.

Pulsing (gentle and rhythmical rocking) may also be applied during a massage, releasing emotional tension and dissipating body armouring. It also gently encourages fascia in the body, which wraps around every muscle and organ, to release and relax. This allows a misaligned uterus to ‘shimmy’ back into her rightful place.

To complete each session, a ceremonial rebozo wrapping takes place to help bring your whole self back into your body, helping you to feel more centered and grounded. It’s a wonderful experience being wrapped up as you feel supported and free to let go of all your troubles.

After a treatment, most women will report that they feel deeply relaxed, centered, light and good within their body. It’s a sensation that many women experience differently, but find hard to express. However, most women will likely feel more relaxed, calm and better physically and emotionally. It is important to acknowledge that as we shift the energies we hold within us, we may experience emotional and/ or physical releases after a treatment – this is just one of the ways the body gets rid of what no longer serves us.

Best time to have a treatment

You can receive fertility massage at any stage of your menstrual cycle or IVF cycle, however at certain times and depending on your fertility journey. individual circumstances or symptoms, we may avoid treatment around the womb. We will discuss this along with any other considerations before each massage treatment to ensure best outcomes for you.

The best time to come in is after the last day of your bleed and before you ovulate (the follicular phase of your cycle), allowing your practitioner to treat all areas.

 

Michelle-Lowe-clr

Michelle Lowe, Remedial, Fertility & Pregnancy Massage Therapist

Michelle utilises all her knowledge, skills and past experiences to determine the best treatment for all patients. She understands that everyone has different influences and demands in their life and finds that not all techniques and advice work for everyone, which is why she develops a treatment plan that best suits an individual’s needs. There’s nothing that makes Michelle happier than knowing that she has helped someone to achieve their desired outcome for their health and wellbeing.

 

 

 

Time for a mini-detox?

written by Gina Fox, Naturopath

Get ready for an internal Spring clean!

After a cold winter with lazy time on the couch the kilos can creep on.  Even if your weight’s the same this is a good time for a mini-detox to re-boot your body and feel energised and ready for more activity as the weather starts to warm up.

The concept of detoxing seems to get a lot of negative press.  Mainly this is due to a lack of understanding of what most detox programs hope to achieve.  Most of the negatives focus on the fact that our bodies can detox themselves through normal elimination pathways so further efforts in detoxing are not required.  There also seems to be a need to criticise the notion of “toxins” in our bodies.  So, we’d like to clear a few things up and show you why a detox can be a fantastic thing – if done correctly.  There are all manner of detox approaches out there from the sensible to the ridiculous.  We’re talking about eating clean, simple and wholesome foods that our bodies will thrive on. Here are our tips on getting it right and keeping it sensible, real and achievable.

A detox basically involves some kind of elimination – usually things commonly known to make us feel less than amazing in one way or another (fatique, bloating, mood and blood sugar swings, dehydration, etc.).  Common exclusions are refined sugar, soft drinks, caffeine, alcohol, tobacco, drugs, wheat, dairy, red meat, processed foods, fried foods and baked goods.  Eliminating these things means that while you are detoxing, your diet remains light, fresh, wholesome and very healthy and your body has less heavy processing to do on a day to day basis.

Am I likely to feel worse before I feel better?

Let’s face it, the adjustment period may be challenging to get through (cravings, headaches, nausea, fatigue, constipation or diarrhoea etc. usually kicks in on day 1-3 and usually lasts no longer than 3 days) but it will be worth it.  And once you break the habits and addiction cycle of some of these foods and substances, you will most likely find the cravings all but disappear as your body adjusts and begins to enjoy all the benefits of your hard work and perseverance. Cleaning up your diet and lifestyle with a detox is only challenging in the short term. Your body will thank you for it and reward you with a healthier, more vibrant and energetic you.

And to top it all off…..

The truth is, a few days, weeks or even a month of a detox program, restricting your diet and some lifestyle choices can make huge inroads to a healthier you.  The real goal is taking the pressure off: just giving your body time and resources to rest, recover, heal and make time for all the other things it is capable of doing – like making babies or running or healing your skin problems.  When your body is overloaded, these things get shunted down the hierarchy while it deals with more pressing issues. Restricting certain foods  whilst choosing to eat only fresh, whole, organic foods during your detox enables and boosts your natural detoxification and elimination pathways and lets your body heal long standing problems that it hasn’t had time to get to because it is so busy processing the things that don’t work for it.  After a short period of adjusting most people notice improvements in metabolism, immune system, energy levels, sleep, general bodily comfort, weight loss, appearance – particularly brighter skin and eyes, fresher breath and most importantly, smoother, easier, formed and satisfying bowel movements!

Finally, we believe one of the best things that can happen as a consequence of a detox, is that you notice or learn something that really works for you: a new recipe or food that you love, or you might notice how much you like plain water with lime instead of coke, or you might discover how tired alcohol is really making you and without it, you don’t need so much coffee either!  And then maybe one or two of these things become incorporated into your daily life – not just the detox period.  If you do a detox 2 or 3 times a year, that adds up to a continuous improvement process that really adds up over time and leads to an exponentially healthier you.

For help with a specific detox program book in with one of our FGHG naturopaths.

 

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Gina Fox, Naturopath, FGHG

Gina is a naturopath with over 15 years’ experience. She trained under Francesca Naish (author of Better Babies) and has a Masters in Reproductive Medicine. As well as being an experienced clinician she is a speaker, naturopathic lecturer and student clinic supervisor.

Gina is highly skilled in providing naturopathic care for women’s health issues, pre-conception health, infertility, IVF support, pregnancy care and through menopause.

 

 

 

 

Staying calm during the first 12 weeks

We are very excited to share this article written by our Head Naturopath Gina Fox, recently published with Concieve Baby…

Staying Calm During the first 12 Weeks

If you’ve just conceived it’s usually a happy time but may be tinged with feeling anxious about the development of your baby, especially if you’ve taken a while to get here or if you’ve suffered a previous pregnancy loss.  Typically the stress and worry builds up before each scan and then a feeling of relief floods through you at the scan; but often this relief is short lived.  What you can do to take back control, is to to take steps to change the storyline in your head. You may have noticed that the negative story we tell ourselves seem to stick whether it’s based on anything real or not.

In reality you don’t know the outcome and it’s useless to second guess but the truth is that at this very moment you are pregnant.  Developing a trust in your body (which can sometimes be difficult) that it knows what to do and that the hormones are effortlessly doing just what they should to support the growth of your baby.  I can hear you saying “that’s all very well but how exactly do I do that”?

How does keeping calm help your baby?

There are plenty of good reasons to support your emotional health during pregnancy and most importantly it’s been shown to be beneficial for the bub.  Short term stress is fine and normal and will be helpful for the the baby to be resilient.  The problem is ongoing stress during pregnancy – if you’re rushing around, feeling overwhelmed and constantly worrying, or experiencing low or anxious moods then this needs attention.

The stress hormones that course through your blood also cross the placenta and this heightened state of stress can cause change in the baby’s own response to stressors. Worry, anxiety and depression in pregnancy are all risk factors for adverse outcomes including pre-term delivery, lower birth weight, poorer infant development and behavioural and emotional problems in childhood (1).   It can have direct effects on early brain development leading to a delay in cognitive function and dysfunctional response to stress (2).

What can I do to help me stay calm?

This is not said to alarm you but to assure you that you can take more control. The benefits of meditation are now so well recognised for our health and wellbeing showing a positive impact on reducing stress and depression, improving our immune system, better sleep, heart health; in fact it supports a better functioning all round.  Pregnancy is a natural time of higher stress on the body and it makes sense to support yourself with a regular practice. Not only good in the first trimester but meditation is also a great preparation for labour and improved mood during the pregnancy and less risk of postpartum depression.  Allowing some quiet time also gives space for you to connect with your baby as well as feeling more energised and able to cope with everyday challenges.

You may not be able to change the stressful events in your life but you can change your emotional response to them and the effect they have on your own and your baby’s health.  Put aside some time for yourself each day to release tension and relax your body and you’ll both be glad you did.

To help women connect with and trust the process of the pregnancy happening within their body Be Fertile have created guided relaxations especially for this often tricky and worrisome first trimester.  These mindfulness meditations guide you with words which is often easier than meditating  in silence when you have a busy mind.  The very act of a daily relaxation activity gives a cumulative benefit – it helps your peace of mind and it helps your baby too.

You can also watch Gina’s Webinar on Stress and Fertility and register for the Webinar Series.

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Avalanche by Julia Leigh

Avalanche is beautifully written story about Julia’s Leigh’s IVF journey. It discusses many of the issues women face with their fertility, meeting the right partner at the right age, the unexpected desire to have a child at the end of their reproductive years, fertility treatments and the rollercoaster ride it entails from every aspect. I found it entertaining, engrossing and confronting. 

As an Acupuncturist who supports women on this journey, I knew much of it and was grateful for the intimate detail I sometimes  miss out on. Beyond this, it is a love story which metamorphosises into the quest for a child, motherhood and that pure and innocent love that we imagine a baby brings. She also questions the efficacy and morals of the IVF industry; why are the statistics of the clinics held with the Fertility Society of Australia and not shared with the public? Are we aware that it is an industry set up on failure: it’s more likely to be unsuccessful than not. The hope and want for many eggs collected, the precious day 5 embryo that looks good and what does that mean? I highly recommend reading it because it is excellent, and also given we all know friends and acquaintances who face the challenges of this journey. We can have a real taste of what they endure through Avalanche.

LlanaSowter_edited_colourFGHG Acupuncturist Ilana Sowter is highly skilled at assisting women and couples for natural preconception care, preparation for IVF and donor conception, helping them achieve healthy pregnancy and childbirth. Ilana loves to inspire her patients to achieve their goal of becoming a parent while understanding the challenges that one faces along the way. She does this with gentle and skillful application of acupuncture, herbs, diet and lifestyle advice and will happily collaborate with others on your health team including your naturopath and medical specialist.

Top ten fertility foods to boost your conception health!

Blueberries for Fertility

We field a lot of questions about super foods (fertility foods) at FGHG with lots of people wondering if they will be the miracle missing ingredient for their fertility challenges.  We thought it would be great to get one of our naturopaths to talk about what superfoods are really the best fertility foods.  And we were surprised by the outcome of our discussion – though of course on reflection, it makes complete sense!  It seems that while some foods are indeed more super than others, there is no such thing as a miracle food.  Getting the basics right, day to day, is the most important step and there are some ‘superfood’ basics that are still commonly over looked by many people.

You’ll see a great example of this at any big shopping centre when trying to find something decent to eat (not an easy task!).  You’ll see fast food retailers offering things like “superfood” kebabs which might include acai, goji, quinoa and other additions (probably in trace amounts – a token gesture).  Notice this same retailer also sells chips and soft drinks, fatty meat, fried foods and kebabs!  This feels like such gimmicky and cynical marketing and certainly not the way that superfoods are best utilized.  It gives superfoods a bad name and as well as an undeserved reputation!

There is a lot of talk about superfoods and all the amazing things they have to offer for just about every conceivable human ailment and worry.  From Cacao to Gubinge, Maca to Goji and Acai the promises include increased fertility, cures for cancer, recovery from all sorts of disease, anxiety and woe.  Certainly these foods have so much to offer and definitely can be considered to be powerful, nutrient dense foods with super qualities.

However, they fall short of being miracle foods.  No amount of goji berries is going to make up for the 2 or 3 coffees or cokes you might drink in a day or if you gorge on junk food week after week.  If you haven’t got the basics covered, superfoods are not your miracle cure-all for a modern-day poor lifestyle.

While super foods can be fantastic, they are often sold in packed and highly processed ways – packaged, refined, dehydrated, powdered so their nutrient content and/or vitality can be affected to some extent – not to mention the cost!   If your super foods come in a chocolate bar with a whole lot of sugar – forget it!  It is much better to eat whole live food, preferably locally grown or even better straight from your garden!

Superfoods are a useful and highly beneficial addition to your already amazing diet.  But of course, as always, there is no quick fix and no way around eating the basic superfoods every meal, every day for ultimate health!  Every meal matters! Without this basis the other stuff is little more than a gimmick.

Here are our Naturopath Tina Jenkins top tips for the daily essential top super and fertility foods for fertility and health! 

Green leafy vegetables!  This bunch of vegies pack a punch full of fibre, folic acid, Vitamins C and K. Due to their folic acid content they are essential for women who are trying to conceive as well those already pregnant. However, they are equally as important for healthy sperm as folic acid helps in the turnover of DNA (our genetic material). Green vegies include silverbeet, spinach, various types of lettuce, parsley, bok choy, kai lan, choy sum, kale etc. They are wonderful to throw into a soup or stirfry or to make into a green smoothie.

NB: Raw greens such as Kale are best avoided by those with thyroid problems, however, if they are fine if cooked.

Salmon – The king/queen of the sea! Salmon is one of the richest sources of anti-inflammatory omega 3 fatty acids. It’s a wonderful source of protein, selenium and B vitamins, especially B12.  If you cook it well and eat the bones then you will also give your calcium levels a boost! Most of the salmon in Australia is farmed but the best source is Huon Tasmanian salmon. Go to http://www.huonaqua.com.au/locator/ to find your nearest stockist.

Blueberries – Packed full of antioxidants! Blueberries are low in fruit sugar and are thus considered a “low GI” fruit, great for women with PCOS or people trying to lose weight. They make a great snack on their own or can be added to some plain yoghurt for a more filling treat. They are a good source of fibre, vitamin C, manganese and Vitamin K. And they taste delicious!

Eggs – Free range, organic eggs are one of our best sources of protein, vitamin D, B12, zinc, phosphorus and selenium. Yes, they contain cholesterol, so speak to your naturopath if it is a problem for you however, as part of a healthy diet that is low in saturated fat and high in healthy fats, a little cholesterol is required in the diet.  From a fertility point of view, we need cholesterol as this is what all of our hormones are made from (that includes both oestrogen and testosterone).

A boiled/poached egg is a great addition to a meal and it is also great made into a thin omelette “wrap” rolled up around a variety of fillings (e.g. asparagus, salmon etc).

LSA – ground up linseeds, sunflower seeds and almonds make up this wonderful mix of nutrients (especially magnesium and zinc) and fibre. Sprinkle it over yoghurt, fruit or cereals or pop it into a smoothie.

Yoghurt – a great source of “friendly bacteria” which is essential for optimal absorption of nutrients in the gut and has the added benefit of keeping your immune system strong. It’s also a great source of calcium. Choose organic, full-fat unflavoured yoghurt. A favourite snack of mine is yoghurt and blueberries topped with a tablespoon of “LSA” (available in the healthfood section of your supermarket).

Pumpkin seeds – These little seeds are often forgotten amongst some of their more well-known cousins, however, they are a great source of zinc. Zinc is especially important for both men and women trying to conceive as it is an essential nutrient for sperm health and also for a baby’s growth and development. Have pumpkin seeds raw and untoasted to receive optimal nutrients and add them to salads or have them as a snack.

Quinoa – Quinoa is the only grain (well it’s technically a seed) which is a complete protein i.e. it contains the 9 essential amino acids. It is a great source of fibre, is rich in essential fatty acids, iron, lysine (great if you suffer from cold sores), magnesium, B2 and manganese. Quinoa is also gluten free.  Nutritionally it is superior to pasta and is a great accompaniment to a curry or stew/casserole. Quinoa can also be made into a porridge which is lovely topped with some of our other superfoods: blueberries, LSA and yoghurt!

Brown rice – A lovely nutritious grain that contains so many goodies: fibre, B vitamins, Magnesium, Zinc etc. It is far more filling than white rice which means you need to eat less to feel full. B vitamins and Magnesium are nutrients that are used up a lot during periods of stress (and trying to get pregnant can be a stressful time for many couples). Brown rice is also wonderful made up into a porridge or a congee (either with a water or stock base); either sweet (with cinnamon, stewed fruit etc) or savoury (with chicken stock, shitake or reishi mushrooms, green leafy vegies).

Rolled Oats – A great source of fibre, B vitamins, Selenium, Zinc and Magnesium. So many wonderful nutrients for fertility! They also have the added bonus of helping lower cholesterol as well as improving bowel function.  Traditionally oats have a long history of use in herbal medicine where they are used for their nourishing action on the nervous system and to help restore energy.