Pulling Down the Moon

Celebrating the Arrival of Spring Produce

May 08, 2019

Spring is finally here in the Midwest, and things are starting to get greener. Crocuses and daffodils are blooming, and it seems people are starting to have a little more of a spring in their step as the promise of summer and warmer weather approaches. That also means that soon we will have local fruits and vegetables once again.


Focusing on increasing fruits and vegetables, especially from local sources is a great way to focus on improving your overall health and fertility. Certain fruits and vegetables like leafy greens, avocados, and oranges are rich in folate, which is important for preventing neural tube defects. In general, fruits and vegetables are rich in vitamins, minerals, antioxidants, and potential anti-inflammatory compounds. These may be supportive of both female and male fertility. Did you know that women going through ART have higher levels of oxidative stress that may be offset with antioxidants? Loading up on the fruits and vegetables is a great way to do this. Increasing fruits and vegetables also increases your fiber intake, which feeds your beneficial gut bacteria (fertility nutrition starts in the gut!). Try to choose organic when possible, as eating higher pesticide fruits and vegetables has been linked to longer time to pregnancy.


Farmer’s markets are great way to work eating more fruits and vegetables, as the freshness and quality is often superior to the produce found in grocery stores, where it may have been shipped many miles. At the farmer’s market, your produce may have been picked just that morning or the previous day! Another great option is gardening if you have the space. Studies on gardening show that it may help combat stress, boost your mood, and it’s good exercise! Live in an apartment or condo and don’t have outside space? Seek a community garden, or try growing some herbs in your window or in a pot on your balcony. Other options for a deck or balcony could be salad mix in a pot.


Eating more vegetables is a great way to boost your overall health and fertility, by increasing fiber and nutrient density of your diet. Try these tips to increase the amount of vegetables you’re eating:


  1. Add vegetables to your eggs at breakfast (or any time of day).
  2. Add cauliflower rice to chili, curry, or stir-fry.
  3. Add greens like kale to soups, chili, taco meat, or stir-fry toward the end of the cooking time.Have a big meal salad with protein.
  4. Add sautéed onions, mushrooms, and greens (like spinach, kale, or chard) to tomato sauce.Use spaghetti squash or oodles instead of pasta.
  5. Add cucumber, celery, and/or greens to a smoothie.Use cauliflower, spaghetti squash, or zucchini to make pizza crust.
  6. Use zucchini or eggplant instead of noodles in lasagna.Roast carrots, beets, broccoli, or cauliflower with olive oil.


Get more seasonal tips and practical advice by booking your virtual consultation with our nutritionist today! Questions? Call us at: 312-321-0004.

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Therapeutic Yoga for PCOS?

By Beth Heller • 13 Sep, 2024
There are many reasons that a therapeutic yoga program may benefit women with Polycystic Ovarian Syndrome. PCOS presents very differently in different women but the syndrome as whole is associated with infertility and other adverse health conditions including obesity, diabetes and heart disease. Women with PCOS may also have higher levels of chronic inflammation and elevated levels of circulating stress hormones. The good news is that more and more research suggests that lifestyle intervention including lifestyle intervention including diet and exercise may be the best way to manage PCOS. In addition, new research is showing the benefit of Traditional Chinese Medicine to treat the hormonal imbalances, symptoms like hirsutism and acne, and menstrual irregularity that is associated with PCOS. Another element of PDtM’s PCOS “Action Plan is yoga. Yoga has been shown to lower levels of stress hormones and women with a regular yoga practice have been show to have a “healthier physiological response to stress". Yoga has also been shown to reduce markers of oxidative stress and blood sugar control in people with diabetes as well as improve blood pressure and cholesterol levels in heart disease patients (1). Some of the goals of a therapeutic yoga practice for PCOS include: Standing and seated yoga asana that create an invigorating, but not exhausting, exercise session Twisting poses, which in yoga physiology are believed to help decrease abdominal fat Postures that bring blood to the thyroid gland, an important endocrine gland for metabolism Stimulating agni, the digestive fire, that supports complete digestion and metabolism of foods Mudras (hand yoga) that stimulate different physiological and energetic systems Breathing exercises that induce the relaxation response While lifestyle changes can be very helpful with PCOS, they are not enough on their own. Working in partnership with you physician or Reproductive Endocrinologist and ensuring they are kept up to date on any holistic treatments you may be using is the smartest approach for PCOS management. Yoga for Fertility to support PCOS is available at Pulling Down the Moon in-center starting on Sept 21st and virtually starting on Sept 30th . If you would like to learn more about PDtM’s PCOS Action Plan to manager your PCOS Action Plan with holistic health treatment ( Acupuncture , Massage , Nutrition , and Yoga ) then contact us at 312-321-0004 or email info@pullingdownthemoon.com to get started today! (1) Field, T. Complementary Therapies in Clinical Practice 17 (2011) 1e8
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Pregnancy Passport: Relaxed Mommies Make Healthier Babies

By Beth Heller, MS RYT • 15 Aug, 2024
As I’ve said before, it took me seven years and five pregnancies to get two kids. So, while pregnancy was a joyful time for me on some levels, it was also a time of stress and sleepless anxiety. In fact my business partner Tami will often joke that my pregnancies were some of the most stressful times of her life. Honestly, though, without yoga, massage and acupuncture I think I would have bitten my fingernails to the quick waiting for Jackson and Calvin to arrive safely. What I didn’t know then was that seeking relief for anxiety through holistic means was also good for my boys. A growing body of clinical evidence now suggests that prenatal stress, depression and/or anxiety is linked to adverse health outcomes for both moms and babies including preterm birth, preeclampsia and even future risk of chronic disease and obesity (1). Women, especially women who have struggled to conceive, may feel guilty about experiencing anxious emotions during this “blissful time". Yet preparing for a new baby, no matter how hard one had to work to get it, can be stressful. Changes in the body during pregnancy, including the strains of a growing belly and nighttime muscle cramps, can also disrupt sleep, which increases stress. Rather than worry about worrying, we suggest you take the bull by the horns and enjoy a 360 degree self-care program during pregnancy. And honestly, it will never again be as easy to justify self-care like acupuncture , massage and yoga as it is when your efforts are a “double-dip – good for mom and great for baby. Here are several strategies for decreasing maternal stress and improving overall well-being during pregnancy: 1. Get acupuncture. A 2010 study in Obstetrics and Gynecology found that acupuncture treatment alleviated symptoms of stress and depression in pregnant women and women experiencing infertility (2, 3). Acupuncture has also been shown to be effective at managing morning sickness, back and pelvic pain and labor pain. Make sure, however, that you see a practitioner who is experienced in treating pregnancy. 2. Do prenatal yoga. Compared to controls, women who did prenatal yoga experienced significant reductions in physical pain from baseline to post intervention compared with women in the third trimester whose pain increased. Women in the yoga group showed greater reductions in perceived stress and trait anxiety in their third trimester than women from the control group (4) The same women also experienced better sleep and less wakefulness (5). 3. Get prenatal massage. Research shows that women who received prenatal massage reported decreased depression, anxiety, and leg and back pain. Cortisol levels decreased, which decreased excessive fetal activity; the rate of baby prematurity was also lower (6). 4. Seek expert prenatal nutrition counseling. There are specific nutritional strategies for managing weight gain, avoiding conditions like Gestational Diabetes and Pre-eclampsia and improving digestion (less heartburn, avoid constipation). At Pulling Down the Moon we target our prenatal nutrition consults based on trimester. Get your passport to pregnancy relaxation by getting started today with prenatal care in Chicago , Highland Park , or virtually ! Gift certificates are also available at our online store shop.pullingdownthemoon.com . 1. Entringer S et al. Prenatal stress and developmental programming of human health and disease risk: concepts and integration of empirical findings. Curr Opin Endocrinol Diabetes Obes. 2010 Dec;17(6):507-16. 2. Smith CA. 1. SMith The effect of acupuncture on psychosocial outcomes for women experiencing infertility. J Altern Complement Med. 2011 Oct;17(10):923-30. Epub 2011 Oct 6 . 3. Manber et al. Acupuncture for depression during pregnancy: a randomized controlled trial. Obstet Gynecol. 2010 Mar;115(3):511-20. 4. Beddoe AE et al. The effects of mindfulness-based yoga during pregnancy on maternal psychological and physical distress. J Obstet Gynecol Neonatal Nurs. 2009 May-Jun;38(3):310-9. 5. Beddoe AE et al. Effects of mindful yoga on sleep in pregnant women: a pilot study. Biol Res Nurs. 2010 Apr;11(4):363-70. 6. Field, T. (2010). Pregnancy and labor massage therapy. Expert Review of Obstetrics and Gynecology , 5, 177-181.
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