by Margaret Wertheim MS RD

When it comes to fertility and pregnancy, folic acid, iron and calcium are the vitamins and minerals that tend to get much of the attention. We would argue that there are quite a few other nutrients that don’t get nearly enough attention, and one of these is choline. Choline is an essential nutrient that your body can synthesize in small amounts, but the majority must be obtained in your diet. While you may constantly hear about the importance of folic acid for the prevention of neural tube defects like spina bifida, research indicates that higher choline intake during pregnancy is associated with lower risk of neural tube defects as well. In addition, choline is converted to betaine in your body, which assists in the conversion of homocysteine to methionine, thus preventing homocysteine levels from becoming elevated. Elevated homocysteine is associated with increased risk for cardiovascular disease and miscarriage, and in one study was associated with poorer egg and embryo quality in women with PCOS undergoing IVF. Furthermore, choline is a precursor to the neurotransmitter, acetylcholine, which is involved in memory and muscle control. In a study in rodents, when mothers consumed higher levels of choline, their offspring had significantly better memory throughout their lives. Thus choline intake during pregnancy may have a very long-term impact on memory and brain function from infancy into adulthood.

According to the National Health and Nutrition Examination Survey, the average choline intake in pregnant women is only about 338 mg/day, while the daily requirement during pregnancy is 450 mg. Daily choline needs increase to 550 mg while breastfeeding, as breast milk is a rich source of choline. Good food sources of choline include eggs, meat and fish, dairy, legumes, and certain whole grains, nuts and seeds. Vegans and vegetarians with limited intake of eggs and dairy products are at increased risk of having a choline-deficient diet. Very few prenatal vitamins contain any choline at all, and those that do usually contain only very small amounts. Luckily, Prenate Pro and Prenatal Plus both contain 200 mg choline, which can give you the extra boost you need to ensure you’re meeting your daily choline requirement. That being said, it’s also absolutely essential to include choline-rich foods in your diet on a daily basis.

References:
Linus Pauling Institute at Oregon State University: Choline

Caudill, et al. Pre- and Postnatal Health: Evidence of Increased Choline Needs. J Am Diet Assoc. 2010; 110:1198-1206

Berker, et al. Homocysteine concentrations in follicular fluid are associated with poor oocyte and embryo qualities in polycystic ovary syndrome patients undergoing assisted reproduction. Reproductive Endocrinology. 2009; 24(9):2293-2302.

Zeisel, et al. Importance of methyl donors during reproduction. Am J Clin Nutr. 2009; 89( suppl):673S-677S.

If you have been reading our blog regularly, you know that a fertility-friendly diet is nutrient dense.  Put another way, good fertility nutrition means eschewing empty calories and choosing foods that pack a nutritional wallop.   This can be particularly challenging in the morning when we’re pressed for time, and later in the afternoon, when our body is craving something sweet to pick us up and carry us through the rest of the day.   These are times when we are particularly vulnerable to the caffeine and sugar rush provided by treats the coffee shop and/or the vending machine.

Enter the smoothie.  Like the “salvage stew” that many of our moms created out of the produce drawer, a smoothie is a place where we can chuck in lots of nutritious ingredients, press a button and, presto!  A satisfying treat that is quick, nourishing and satisfying.

With these challenges in mind our Pulling Down the Moon nutritionist Margaret Wertheim has created some smoothie recipes that are not only nutritious, they are filled with nutrients that support fertility.  In the recipes below, Margaret experiments with almond milk and coconut water as the base of her smoothies and suggests add-ins like probiotic powder, antioxidant and fiber-rich Organic Superfood and our delicious hypo-allergenic rice protein powder, ProMeal. Please note, too, that these smoothies do not use crushed ice.  According to Traditional Chinese Medicine and Ayurveda, a fertility diet does not emphasize cold foods.

Basic Shake
2 scoops vanilla or chocolate ProMeal
1 cup water, almond milk, or coconut milk

Almond Fruit Smoothie
2 scoops vanilla ProMeal
1 cup almond milk
¾ cup mixed berries or peaches
optional: ½ banana

Coconut Fruit Smoothie
2 scoops vanilla ProMeal
1 cup coconut milk OR ½ cup coconut milk and ½ cup water
¾ cup mixed berries or peaches
optional: ½ banana

Yogurt Fruit Smoothie
2 scoops vanilla ProMeal
½ cup full-fat plain yogurt
¾ cup mixed berries or peaches (a splash of addition liquid may be needed, depending on the kind of berries/fruit used)
optional: ½ banana

Weight Gain Shake
2 scoops vanilla or chocolate ProMeal
1 cup coconut milk
2 tablespoons natural peanut butter or almond butter
optional: ½ banana or berries

Mango Kale Smoothie
2 scoops vanilla Promeal
1 cup coconut water
1 tablespoon almond butter
1 leaf of kale
¾ to 1 cup mango
Dash of cinnamon

Other healthy additions: Probiotic powder, nuts (walnuts, almonds, Brazilnuts), oranges, organic spinach or Swiss chard for greens you won’t even taste.

*To maximize nutrient and antioxidant content of any of these shakes, add 1 scoop of Organic Superfood*

By Beth Heller, M.S.

So, you think you eat healthy?  Read on and you might be surprised.  The low-fat dietary pattern that is generally touted as healthy is actually low in nutrients that have been shown to be important for fertility.  To illustrate this point, we charged Pulling Down the Moon nutritionist Margaret Wertheim, R.D. to run a nutritional comparison of two diets 1) a typical low-fat diet taken directly from the practice manual of the American Dietetic Association and 2) a fertility-friendly meal plan based on Pulling Down the Moon’s nutrition program.  The results were  striking.

Here’s the low-fat diet based on recommendations from the American Dietetic Association:

Typical Low Fat Diet - Click to enlarge

And here’s the fertility-friendly eating plan per Margaret’s recommendations:

Fertility-friendly Diet - Click to enlarge

At first glance, both diets look pretty healthy.  The calorie content is the same – just around 1830 calories.  Yet, a nutrient comparison reveals a different story.   Head-to-head the Pulling Down the Moon plan blows the typical low fat diet pattern away in key fertility nutrients.  The low fat diet proved deficient in  iron, vitamin E, vitamin D and very low in the omega-3 fatty acids EPA and DHA – all nutrients that are linked to optimal fertility and healthy ovulation.  The difference?  The fertility-friendly diet derives about 10% more of its calories from healthy fats at the expense of carbohydrates.   Foods in the fertility-friendly diet are also less processed – note the absence of  ”diet” dressings,  as well as”low fat” and “sugar free” foods.

Dietary Comparison LF vs. FF - Click to enlarge

This exercise illustrates a central concept of Pulling Down the Moon fertility-friendly eating that we call “nourishing up.”  In short, nourishing up means that even at your perfect body weight you may still be getting insufficient nutrients for optimal health and fertility (read more about nourishing up in a previous post here).  Remember that current dietary guidelines are based on the idea of preventing deficiency (helping us survive), rather than promoting wellness (helping us thrive).  Even  ”healthy” diets such as the low fat diet above are missing the mark.   Note that this low fat diet doesn’t even include guilty pleasures and convenience foods like McDonalds, Starbucks and Lean Cuisine. Also note that the fertility-friendly diet is rich and satisfying, and doesn’t feel like “diet food.”  Our belief is that many women end up starving themselves of important nutrients in order to lose or even maintain their weight.

For this reason we recommend that women who are trying to conceive seek out a nutritionist who specializes in fertility to learn important steps they can take to optimize their diets for fertility.  In addition we also offer the Pulling Down the Moon Pregnancy Prep Program, a three part program of nutritional supplementation that includes Prenatal Plus, a prenatal vitamin that has been optimized to include nutrients like CoQ10, extra B-vitamins, omega-3’s and choline, Probiotic Powder to support digestion, elimination and the immune system, and our Organic Superfood a 100% certified organic fruit and vegetable drink to provide antioxidants their most effective form – that of whole food.*

Have we convinced you that diet is important?  Click here to book an appointment with a Pulling Down the Moon nutritionist or call 312-321-0004 (Chicago)/301-610-7755 (Rockville) for more information.

*These statements have not been evaluated by the Food and Drug Administration.  These products are not intended to diagnose, treat, cure or prevent any disease.

Embrace and enhance your fertility journey with our Fully Fertile Holiday Package! This gift includes Pulling Down the Moon’s own book Fully Fertile, our new Fully Fertile Companion Yoga DVD, a Universal Fertility Intention Bracelet from SheBeads, our Nourish ARTea blend and one box of 100 tea filters.

Fully Fertile  &  Companion DVD

Pulling Down the Moon Co-Founders Tami Quinn and Beth Heller created a holistic 12-week program for optimal fertility. Newly revised and updated.

After writing our book, Fully Fertile, we had lots of requests for a companion DVD that would allow the reader to move with ease from the written text and photographs into the yoga practice. All you’ll need is your yoga mat to begin this 12-week do-it-yourself in home fertility program that includes both the book and the companion yoga DVD.

ARTeas Nourish with 100 Hemp Fiber, Biodegradable Tea Filters

What better way to nurture yourself than with a warm, comforting cup of herbal tea? Pulling Down the Moon’s exclusive ARTeas are caffeine-free, fertility-friendly, and absolutely delicious.

Nourish is a fortifying blend of partridge berry, raspberry leaves and blueberry may help strengthen and support a woman’s reproductive system.Nourish tea is recommended prior to stimulation.

Universal Fertility Intention Bracelet

Pulling Down the Moon announces a special partnership with renown bead maker and founder of She Beads, Sandy Rueve. She Beads are individually hand-rolled, clay bead jewelry sold at high end retailers all over the world.  Sandy has now birthed a new line of jewelry called, “Intention Beads.”  Working with nationally acclaimed astrologist, Barbara Schermer, Sandy has created give Fertility Intention Bracelets, all created during an astrologically auspicious time to conceive.

Each bracelet is unique, colorful and adorned with silver and Swarovski crystals making it not only meaningful as a good luck charm but also an elegant part of your jewelry collection long after you’ve manifested your intention.
Since bracelets are hand crafted and meant to be unique, colors will vary by bracelet.  Be surprised by receiving the bracelet you are meant to have.  You won’t be disappointed.

Click here for more information.

In our book, The Infertility Cleanse, I wrote about a blog post on pullingdownthemoon.com that generated a small controversy.  The blog was about strategies for coping with miscarriage and loss, and it also appeared as the lead story in our monthly newsletter.   To our surprise, several readers wrote in to let us know they felt it was insensitive for us to write about loss in a general email and we should send those sorts of articles only to those women who have experienced a loss.  The heat of a few of the responses took us (well, me as the author of the piece) by surprise.  As someone who has experienced infertility, had many losses and worked for years with women who are trying to conceive, I thought my sensitivity chip was pretty much spot on.

This blogging experience brought me to a deeper meditation on the topic of loss and what a dirty word “loss” has become in our society.  From childhood we learn that winning is the way of the world and that loss is somehow shameful.   For those of us who played sports or competed in academics, we may have learned that you “can’t win them all.” But this lesson was inevitably tied to getting up, brushing off and working harder to win the next challenge.  But some losses aren’t part of a game.  Some are completely out of our control like miscarriage or multiple failed IVFs and can leave us completely without context or coping mechanisms. In such cases the pain of loss becomes blurred with the shame of failure that we haven’t been able  to “brush it off” and win the next challenge.

Over Thanksgiving I spent a week at the home of an out of town friend who had recently experienced an almost unspeakable loss.  Her daughter, a high school student, had committed suicide just before Christmas just three short years ago.  I was nervous about the visit, the rawness of spending a holiday like Thanksgiving in the face of such loss.  Would it be a week of sadness and tragedy?  Would I continually say the wrong thing?  Would I feel guilty that I had my beautiful boys at a time of year that centers around gratitude and joy?

All of the questions mounted in my heart and throat as we got closer to our destination.  I realized I, too, was really uncomfortable with loss.  I didn’t want it around me, I didn’t want it to ruin my holiday and I didn’t want to have to judge myself the way for the way I was feeling…which was stressed out.

But from the moment we walked through the door it was clear this was a very special gathering.  There was true sadness – yes – but there was also a very pure kind of light that we sometimes find when everything has been stripped away and people are simply together, being there for each other and grateful for the opportunity share life.  The strength of my friend and her husband was inspiring. No one “put on a brave face,” tears flowed but stories of their daughter flowed as well.  Laughter rang.  The ladies did yoga and the guys played soccer in the yard.  The meals were delicious and we cooked and ate with relish.  And not for one moment did one soul there take anything for granted.

Our two-day drive home from Colorado was a meditative time for me.  As I reflected on the powerful wave of gratitude that had washed through me the previous week I tried to understand why it felt different from holidays past.  This Thanksgiving, facing my fear of loss meant I had to drop my “conditions:”  I didn’t spend time worrying about things that could go wrong or the bad things could happen at any time to “steal” my happiness away.  How could I do that in the face of such strength and courage?   When we got closer to Illinois, and I passed an exit for Peace Road (that’s the photo above), I had a little epiphany.  This vacation had dissolved just a little bit the patterns of holding, grasping and fearing that often lie just beneath my joy and keep it from being truly radiant.  For several days I felt the lightness of simply being. To be truly present and grateful we must somehow learn not to fear loss.

So epiphanies are insights, not extreme make-overs.  Learning not to fear loss is a life’s work.  It is the work of enlightenment that spiritual teachers like Jesus and the Buddha have been trying to teach for ages.  Tonight before I sleep I will say prayers for health and happiness.  I will do everything in my power to keep my loved ones safe and sound.  I will work hard to make Pulling Down the Moon a good place to be.  That’s a very human thing to do – and I do believe prayers help and our intentions shape our lives.

Yet watching my friend live her loss as pain, but not failure, I have been deeply moved.

Loss is pain, not failure.  Failure is the judgement that we place on our own efforts.  Loss can also reveal courage, strength and love that has not yet known it’s own strength.  And when the fear of loss disappears, the richness of the present moment is revealed.  Somehow I saw this distinction more clearly this weekend.  And that is something for which I am truly thankful.

Karisa Grudi, one of our licensed acupuncturists at Pulling Down the Moon Shady Grove, sat down with us to discuss a little bit about the German Protocol and why it is so important for women who have embryo transfers:

Q. Karisa, can you give us an idea of what the German Protocol is?

A. The German Protocol is a series of two acupuncture treatments that are performed on the day of IVF transfer.  The treatments are scheduled before and after the embryo transfer on the same day.  The German Protocol is based off of a study that was performed in Germany, 2006.  In the study of 160 participants, one group received IVF transfer only while the second group received IVF transfer with two acupuncture treatments (before and after transfer).  The pregnancy results showed 42% in the acupuncture group compared to 26% in the control group.

Q. How does this particular type of acupuncture help increase a couple’s chances of conceiving?

A. In the German study, a select number of acupuncture points were used to help with the efficacy of pregnancy.   Those same points from the study are used in the clinic.  Certain points on the leg have a direct connection to the uterus and ovaries.  Those points help to bring blood flow locally to the uterus to help lessen contractions associated with the actual implantation of the embryo.  Points are also selected to decrease stress and help relax the body and mind.  In addition, points are selected on the ear to further help with relaxation, uterine blood flow and endocrine functioning.

Q. Is it helpful for all types of cycles in which an embryo transfer is taking place?

A. Yes, it is definitely helpful for all IVF cycles, including those with donor egg and/or donor sperm.  Again, the focus is the same on the day of IVF transfer – to bring blood flow locally to the uterus, to help relax the body and mind, and to help with endocrine functioning.

At Pulling Down the Moon Shady Grove, Karisa and our other licensed acupuncturists strive to provide everyone with individualized care, whatever their circumstances may be. The German Protocol is just one of the many ways acupuncture can help you on your journey. We hope you will join us!

Featured Products and Services:

Pregnancy Prep Program

Click here to learn more about our Pregnancy Prep Program, supplements to support optimal nutrition for women who are trying to conceive.

Pregnancy Prep Program

by Beth Heller, MS

In a previous post (A New Understanding of Ovarian Reserve) we outlined an emerging debate in the medical fertility community about ovarian aging.  To recap, the question is whether a woman’s eggs age with her, or whether her eggs rest in a dormant state until they are recruited for ovulation.  In the second scenario, it is hypothesized that it is the “aging environment” in which the oocyte develops that negatively affects development and subsequent oocyte quality rather than the age of the oocyte itself.

Neither perspective denies the link between age and fertility – the chances of pregnancy each month do decline with age.   The second scenario, however, suggests that changes in the internal environment in response to age and lifestyle may be an avenue for therapeutic fertility intervention.  The process of recruitment and maturation from a primordial oocyte to a mature oocyte starts almost a year prior to ovulation and gains steam during the final 120 days prior to maturation.   Normal physiological changes associated with aging include a decline in antioxidant capacity, increased levels of chronic inflammation and changes in blood sugar regulation.  All of these changes, as well as lifestyle factors like exposure to chronic stress and environmental toxins, can conceivably impact the oocyte during the maturation phase and play a greater role in our fertility than previously accepted.

In light of this new perspective, Pulling Down the Moon has developed the Pregnancy Prep Program a pre-conception nutrition program for women that addresses the essential needs of prenatal nutrition as well as the reproductive environment.  We have added  a dairy-free probiotic power for optimal digestion/elimination  and immune function as well as an organic fruits & veg blend to bolster our body’s defense against oxidative stress.   The Pregnancy Prep Program is perfect for any woman who is trying to conceive and optimal for the woman who has been using a basic prenatal and would now like to try a more comprehensive approach.

Prenatal Plus

Prenatal Plus* **

Our enhanced prenatal vitamin provides optimal prenatal nutrition including:

• 1000 mcg of folic acid to support fetal neurological development
• 30 mg of iron glycinate, a highly digestible form of iron
• 200 mg of calcium citrate and 150 mg of magnesium for bone support
• 1500 IU of pre-formed vitamin A in the form of retinol and 4000 IU  of  beta-carotene.
• 580 mg of DHA (Docosahexaenoic Acid) to support fetal brain development

Enhancements:

• 860 mg of the omega-3 EPA (Eicosapentaenoic Acid) to support the body’s anti-inflammatory response, healthy cell membranes and mood.
• 1000 IU of Vitamin D, levels of which have found to be sub-optimal in infertile populations and which may protect against the development of fibroids.
• 100 mg of high-potency CoQ10 to support cellular metabolism.
• Extra B-vitamins for women vulnerable B-depleting conditions like birth control pill use and emotional stress.
• 200 mg of choline to support fetal brain development.  Choline may also play an important role in healthy genetic expression in early embryo development.

Pregnancy-Prep Probiotic Powder* **

Powder Probiotic

This high quality, dairy-free powdered probiotic formula provides 15 billion live, colony-forming organisms per serving and supports optimal digestive health.   Probiotics have been shown to improve digestive problems like constipation and diarrhea and bolster the immune system.  Good digestion and elimination help us get optimal nutrients from the food we eat.  Poor digestion can lead to “leaky gut syndrome,” where bacteria and other toxic substances leak from the gut and permeate other tissues causing infection and inflammation.

Pregnancy Prep Organic Superfood * **

Organic Superfood

One scoop of vegetable and fruit drink per day bolsters the nutritional quality of a woman’s diet and provides antioxidants in their most effective form – that of whole food.  Because free radical damage is currently under scrutiny for its potential role in both male and female fertility, our Organic Superfood is a convenient way to support our body’s defense against the ravages of oxidative stress.

The Pregnancy Prep Program is available exclusively on-line or in our Pulling Down the Moon Centers in Chicago, Arlington Heights and Rockville, MD.  Click here to learn more or order online.

———————————————————————————————————–

* Produced in a triple-certified Good Manufacturing Practices (GMP) facility.  A GMP manufacturer is one that exceeded a specific set of standards laid out by the Food and Drug Administration and indicates this manufacturer has the facilities to manufacture supplements safely, but also to package, label and store them safely.

**These statements have not been evaluated by the Food and Drug Administration.  These products are not intended to diagnose, treat, cure or prevent any disease or condition.

by Beth Heller, M.S.

Nutrition was a big topic at this year’s American Society for Reproductive Medicine conference.  Concepts under discussion included the potential role of inflammation in both male and female fertility and the possible value of antioxidants like resveratrol and omega-3 fatty acids in reversing damage done by environmental toxins.  Another very simple yet compelling idea was presented by Dr. Gil Wilshire from Missouri.  Dr. Wilshire contends that many women, even obese women, are not getting sufficient nutrition for good fertility.  Put simply, the typical low-fat, USDA Food Guide diet that we have all been programmed to eat, is low in essential nutrients like omega-3 fatty acids and fat-soluble vitamins that are essential for our body’s health and reproduction.

Dr. Wilshire was preaching to the choir on this one.  That the poor quality of our modern diet – from the over consumption of fast foods and overly processed meals, to the belief that “low-fat means healthy” – puts all of us at risk for less than optimal nutritional status  is a cornerstone of our fertility nutrition programming at Pulling Down the Moon.  What was especially compelling, though, was Dr. Gil’s use of the concept of “feeding up” in his discussion.  This idea is old as the hills but almost universally accepted in the medical community:  women get pregnant when they are “feeding up” rather than paring down.

The female body is keenly aware of “energy balance,” an evolutionary mechanism that ensures the survival of the human species.  When calories are scarce, bodies begin to shut down non-essential body functions…like reproduction.  Food, however, is much more than calories.  It is also the way our body gets essential nutrients like vitamins, minerals and fats needed for healthy body function.  If a woman is consuming a diet rich in calories but poor in nutrients, she can become malnourished.  Hence an obese woman who lives on processed foods can have plenty of calories but still be “starving.”  And the slender woman who has been told by her fertility doctor to gain some weight in order to conceive may benefit more from shifting to a highly nutritious diet and lowering the intensity of her activity than from simply packing on pounds.

Rather than “feeding up,” we like to say that women get pregnant when they are “nourishing up.”  Importantly, the process of nourishing up can take place without the gain or loss of a single pound.  It begins with a very healthy diet and  good digestion so that essential nutrients are not only present, they are being absorbed and assimilated.  Calorie counting is secondary to this objective, even for the obese woman who needs to lose weight.  In general we believe that certain nutritional supplements  (including a high-quality prenatal vitamin, a probiotic to support digestion and omega-3 fats) can help support the objective of “nourishing up” but the focus should be a diet rich in fruits, vegetables, lean protein, minimally processed grains and healthy fats.

We also know that nourishment can come in many ways – including the nourishment of true relaxation that comes with yoga practice, nourishment through channeling chi throughout the body during an acupuncture session or the healing touch of massage and reiki.  Changing the intensity and intention of our exercise program from “burning and racing” to “energizing and strengthening” can also make a difference.

At a high-tech conference like ASRM it was encouraging to see nutrition on the table, so to speak.  It was clear, however, that nutrition will never get the attention of research dollars.  Many more people attended the class on Pre-Implantation Genetic Diagnosis (PGD) than the class about nutrition.  Doing nutrition research is complicated and funding is scarce because unlike drug research, where there’s potential to patent and produce a pharmaceutical drug that will make billions of dollars, a healthy diet can’t be patented and won’t make anyone rich.  Conflicts of interest are everywhere.   Governmental agencies that are charged with making nutritional recommendations are also charged with protecting the economic interests of food manufacturers.   Our national nutrition association, the American Dietetic Association, is partnering with companies like Coca Cola to get women to drink more Diet Coke in order to prevent heart disease.  Yikes!

So what are we to do?  In the face of misinformation we must begin to live the truth and spread the word.  Have you made changes to your diet that fly in the face of the Dietary Guidelines for America?  Have you switched to full fat dairy and sworn off fat-free yogurt?  Have you switched to a more nourishing lifestyle through yoga, acupuncture or other practice?  If you have, please share your stories and we will feature them in our blog and on via social media.  Send your storied to beth@pullingdownthemoon.com subject line:  Nourishing Up.  You can include your name or let me know that you’d like to remain anonymous.

Margaret Wertheim M.S., R.D., L.D.N.

by Margaret Wertheim, MS, RD, LDN

There has been much debate about what the ideal diet is for weight loss, optimum health and of course, fertility. After listening to many qualified speakers at the American Society for Reproductive Medicine conference in Orlando last week, I realized that there are quite a few uncertainties. However, there are some things that we know for sure. As humans we are very adaptable and can survive eating just about anything, but that does not mean we are thriving. When you’re trying to conceive, it’s essential that the body’s most basic needs are being met. In other words, adequately nourishing your body and meeting your vitamin and mineral requirements is a must.

Throughout the 1980s, it was drilled into our heads that we should follow a very low-fat and high carb diet, based on the somewhat misguided notion that eating fat makes you fat. This type of diet has fallen out of favor for the most part. The pendulum swung back the other way to the Atkins diet, full of protein and fat with minimal carbs. I think there is a balance to strike somewhere in between.

In my experience, women tend to follow low-fat diets and eat reduced-calorie foods in order to lose weight or maintain their weight. It’s unfortunate that low-fat and reduced-calorie foods, such as artificially-sweetened non-fat yogurt and diet coke have become almost synonymous with “healthy” in certain circles. While we can survive on these types of foods, we don’t thrive. There are 4 fat-soluble vitamins – vitamins A, D, E and K. These vitamins are only found in foods that contain fat. Eat a very low-fat diet, and you won’t get enough of these vitamins that are crucial to your overall health and can play a role in fertility as well. Vitamin A is essential for embryonic development, and in one study of women going through IVF, the group of women with higher vitamin D levels in their blood had higher pregnancy rates. Furthermore, vitamin E is a potent antioxidant and may have a beneficial effect on sperm quality. (That’s right guys, this is for you too!)

When you eat a very low-fat diet, it’s all but impossible to meet your daily requirements for these important fat-soluble vitamins. Remember that when incorporating more fat into your diet, it’s essential to focus on quality fats and steer clear of unhealthy fats like hydrogenated oils. Eating more healthy fat doesn’t have to mean you eat more calories or gain weight. You’re likely to feel more satisfied after eating, which means you’re less likely to be grabbing for unhealthy snacks later on. Also, when you provide your body with the nutrients it needs to be healthy, often cravings fall away and you feel healthier and more vibrant and energetic.

To learn more about the role of healthy fats in your diet and which fats to stay away from, call 312-321-0004 to schedule an appointment with a Pulling Down the Moon nutritionist.