Optimal nutrition during pregnancy is of the utmost importance for both you and your baby and it can be challenging to wade through all the advice and different opinions out there.  Whether the advice is coming from your OB, midwife, doula, acupuncturist, friends, or even your own mom. At the end of the day, you know yourself best; trust your intuition and educate yourself as well to lead you in the right direction.

Your body is hard at work providing for the baby, who needs specific nutrients for every phase of growth and development. He or she is completely dependent upon you, the expectant mother, to provide every one of them. In fact, the impact of food on fetal development and growth can hardly be overstated. Of all the many choices we are faced with each day, what we choose to put in our mouths is the foundation of health and wellness. So choose a vibrant and colorful diet to give your body what it needs to thrive and function optimally.

Chinese medicine offers a helpful perspective when choosing the right foods to eat. In this tradition, food is categorized by nature, flavor, temperature and its impact on the qi and blood.

There are 5 flavors: salty, sweet, sour, bitter, and pungent; some foods contain more than one flavor. Foods can also be hot, cold, warm, or neutral, or the temperature can be modified by cooking, for example steamed veggies are considered more warm than raw.  Flavors even have energetic properties; for example bitter is draining, sour is astringent or drying, pungent is warming, salty is cooling, and sweet can be nourishing or cooling.

I encourage my patients to introduce warming and/or moistening foods during the cooler months because they help to “stoke the digestive fire.” As the weather cools down and we crave comfort foods, our body is telling us to provide it with warmer dishes. It’s a lot of work for your body to digest a cold smoothie in the morning which is a popular breakfast choice. It can often lead to dampness causing loose stools or abdominal pain. I also encourage patients to avoid too many spicy, bitter, or pungent foods, especially in the third trimester as they can stimulate the unwelcome discomfort of heartburn.

May I strongly suggest that you consider an organic diet? Our bodies are bombarded with chemicals hiding around every corner these days, whether it be from pollution, skin care products, or household cleaning products. An organic diet can help alleviate some of these common stressors we encounter daily.

Other key components to healthy eating include:

• Eating a filling breakfast upon waking
• Avoiding large meals at night
• Eating smaller meals more frequently throughout the day
• Drinking plenty of water to avoid constipation or dehydration.

There are a number of ways that food can be helpful during pregnancy and the postpartum time.  Here are examples of just a few:

Promotion of milk production: Aduki beans or boiled peanuts

Combating morning sickness: Ginger tea

Alleviation of hemorrhoids or constipation: Bananas or honey

My personal favorite to nourish the spleen and stomach: Congee, or rice porridge (see recipe below)

There are many other ways that a Chinese medical perspective on nutrition can help alleviate common pregnancy discomforts and promote vitality and wellness.  In my practice I incorporate food suggestions along with acupuncture and herbal treatments that are tailored for each individual that I work with.

Most importantly, seek balance; that is the essence of Chinese medicine. Eat a variety of whole foods, and not too much of any one thing.  Your pregnancy is a beautiful season of life. Enjoy it!

Congee (Chinese Rice Porridge)

This is a warm, comforting, easy-to-digest dish that came be made to suit anyone’s taste.  A traditional combination is to use chicken stock, adding fresh ginger during cooking and scallions and soy sauce when it’s served.  Both vegetables and fruits (dried or fresh) can be added, along with spices such as cinnamon, cloves, ginger, or garlic.  Take this basic recipe and run with it!

8 Cups of water or stock/broth

1 Cup long-grain rice
Add both rice and water/stock/broth to a pot and bring to a boil.  Lower heat to a simmer and cover partially (lid cocked).  Cook for 1 ½ – 2 hours.  Stir frequently during the last 30 minutes of cooking to avoid sticking.  Finished congee should be the consistency of oatmeal.  It will thicken as it cools.  Some warm water can be added if congee becomes too thick.

At this point in winter we are all craving warm, nourishing, comfort food, and it’s easy to want to reach for something that may be more comforting than nourishing, (cue mac and cheese).  But this is the perfect time to make some delicious bone broth that fits both comforting and nourishing!  You have probably heard of it from your friend, neighbor and health care practitioner; or maybe you have seen it in a magazine of famous celebs touting the amazing benefits it’s had on their health.

If you have wondered exactly what bone broth is or how it differs from regular stock you have come to the right place, and maybe you have wondered if it really stacks up to all it’s wonderful claims and whether or not it’s safe during pregnancy.  Did you know that bone broth is great to support your immune function and safe during pregnancy.  In fact, due to it’s mineral rich quality it’s great to help build your baby’s bones and keeps your own stores from becoming depleted, especially after delivery.  It can also promote more calcium rich milk for breastfeeding.

Bone broth is made by simmering bones from cow, chicken, or turkey bones.  It is simmered for 12-18 hours to encourage the release of minerals and collagen rich gelatin from the bone.  Whereas regular stock is simmered for only 45 minutes to 4 hours.  It is found to be high in minerals our bodies need, like glycine and proline, and rich in protein.  It is also great to help boost collagen production to help our muscles, skin, and joints.  It has been reported to strengthen and heal the digestive tract.  Many people suffering from autoimmune diseases have found it incredibly healing due to its anti-inflammatory benefits.  As I said above, it is great to support a healthy immune system and replenish the loss of minerals after giving birth.  And due to its rich collagen and gelatin profile it can help to restore or tighten loose skin.  

Many complaints during the first trimester are related to nausea, bone broth is easily digested and calming for the stomach, helping provide you with the proper nutrients needed for the initial stages of pregnancy.  Bone broth also contains glucosamine and chondroitin, which are great nutrients for joint health.  This will not only alleviate pregnancy related soreness and discomfort but will also help you strengthen joint health after delivery during recovery.  And it will assist in your baby’s joint formation.  

After learning all the benefits, I decided to try my own hand at making bone broth, which involved a few (ahem. . . maybe more than a few) mishaps.  These included buying too few bones, spilling it all over the counter top, which was a greasy oily MESS!, and the crock pot turning off in the middle of the night multiple times (blerg).  I loved that I was involved in making my own broth, adding it to recipes, and drinking it on it’s own was a nice addition.  I use it as a base for immune boosting soups  made in all seasons.  My husband and I are HUGE soup fans of all tastes and flavors.  And as a sufferer of digestive problems, I did notice that my digestion started to improve and that my energy seemed more stable on days following indulging in bone broth.  

So next time you’re reaching for something warm and comforting give bone broth a try!  The benefits are huge and it’s so easy to make.  You have several options, the quickest way is done in a pressure cooker, but if you’re like me and don’t have one just lying around, try a slow cooker or for an even slower method. . . requiring more patience, the stove top.  Below are the recipes and other health benefits for both pressure cooker and slow cooker.  

I would love to hear how bone broth has impacted your health!  

Bone Broth Benefits:

• Great for nutrient absorption, bone broth is a great source of bioavailable nutrients making it easy to absorb.  It’s amino acid structure and high gelatin content make it soothing and healing for the gut.
• It supports hair, skin, nails, and joints due to its collagen content
• It contains glucosamine, chondroitin, sulphates and other compounds to support joint health.
• It provides the amino acids needed for collagen production.
• It contains several essential amino acids that are difficult to get from diet alone, for example Proline, Glycine, Arginine, and Glutamine.
• It decreases nausea during pregnancy
• It helps to replenish minerals lost during birth and supports breastfeeding for mom and baby with calcium rich milk
• It assists with gut and immune health

Bone Broth can be cooked in a slow cooker, on the stove, or in a pressure cooker.  When choosing bones it is best to choose ones that are grass fed and/or pastured.

Pressure Cooker Recipe:

   Time:  3 hours

   Ingredients:    

          Water

           Beef, chicken, or pork bones (beef knuckle bones are great

           Apple Cider Vinegar

           Bay leaf

   Directions:  

            Step 1.  Fill pressure cooker to fill line, add bay leaf and a splash of apple cider vinegar.  (Vinegar is necessary here to help draw out the minerals from the bones)

        Step 2.  Place as many bones as you can fit in your pot, this will help with providing consistent gelatin formation.

        Step 3.  Let the pressure cooker cook at high pressure for 3 hours, when finished let depressurize naturally and strain the liquid into a large container or small mason jars to be put in the fridge.  Here you may pick out any still intact bones for later use, discard the bones that have turned to mush.  

   *Lasts for 1 to 2 weeks in the fridge

Intact bones may be reused for additional batch, however it is important to include new bones with the used intact bones to provide the best flavor and nutrient dense broth.

Slow Cooker Recipe:

   Time:  12-18 hours

   Ingredients:  Water

   Beef, chicken, or pork bones (beef knuckle bones are great!)

           Apple Cider Vinegar

   Bay leaf

   Directions:

   Step 1.  Fill the slow cooker with bones until about ¾ full.

   Step 2.  Add water to cover completely, add a splash of apple cider vinegar and bay leaf.

       Step 3.  Set slow cooker to low and cook for 12-18 hours.  The color of the broth should look mahogany and smell great.  Cooking times may vary, it is best to gauge it on the color and flavor of the broth.  

We’re now just two short days away from Thanksgiving, a time of reflection and giving thanks for the blessings of the previous year.  Reflection also offers us the opportunity to look back on all the events of the past year.  I know I am not alone in how disorienting the last few months have felt, from the heaviness our hearts all feel for the Native American communities at Standing Rock in North Dakota to the stressful and confusing state of our country with the election that has divided friends and families.  Celebrating and giving thanks and spending gobs of money to prepare a delicious holiday meal can seem selfish or unnecessary.  

However, this is EXACTLY the time we should be surrounding ourselves with loved ones, finding comfort and love and giving gratitude for our lives and what we have.  If we do not take care of ourselves we cannot expect to lend support to others who need it most at this time.  As a healthcare practitioner, I know that if I do not get enough rest or take proper care of myself, I cannot fully give or be present for my patients or my family.  Gratitude is a form of self care!  It’s also great for your health!  It nourishes our spirits, increases our sense of well-being, and helps us be better at helping others.  It also has positive impacts on your physical health, it can lower your blood pressure, reduce stress, lowers risk of disease, and increases your immunity.

So this Thanksgiving, allow yourself to feel happy and enjoy the time you spend with family and friends, and the time you spend in the kitchen preparing food for your loved ones.  A little bit of gratitude can go a long way.  

This Thanksgiving, I’m grateful to be here in Asheville, to work at a job that I love, and to spend time with my husband.  Most of all I’m grateful I get to spend Thanksgiving with my parents for the first time in 7 years!  I’m thankful for all those who serve our country and will not be home to spend the holiday with loved ones.  

What are you grateful for this year?

Wishing you and yours a Happy Thanksgiving!

Let Asheville’s Sacred Valley Acupuncture Support Your IVF Experience

In vitro fertilization (IVF) is a complex process, and many couples turning to it are understandably anxious about their prospects for biological parenthood. There are many procedures involved, and often high financial costs, with no guarantee that the treatment will result in successful conception. And yet, focusing on the anxiety triggered by these risks is not healthy or helpful, and can even reduce your chances of becoming pregnant with IVF—in fact, women pursuing conception, with or without fertility treatment, are advised to reduce their stress as much as possible.

Fortunately, there’s great news! Acupuncture treatments have been shown to increase the chances of successful IVF conception by up to 65%, according to one meta-analysis of several clinical trials. One single British study found that acupuncture during the course of IVF nearly doubled pregnancy rates when compared to those who underwent IVF without acupuncture.

There are two main causes thought to be behind these success rates. One is that acupuncture does reduce stress, providing a calming and relaxing experience that has lasting benefits for patients no matter what they may be seeking treatment for. But more specifically significant for women undergoing IVF is the finding that targeted acupuncture increases uterine blood flow, which is thought to help facilitate implantation of the embryo.

To enhance your chances for IVF success, schedule your acupuncture treatment on or as close as possible to the day of your embryo transfer. For best results, establish yourself as a client well in advance, so we can better tailor your treatments to your individual needs. By working in tandem with your IVF cycle, and providing a sanctuary environment for your comfort and relaxation, Asheville’s Sacred Valley Acupuncture is ready to walk with you on your journey to motherhood!

In vitro fertilization (IVF) is a complex process, and many couples turning to it are understandably anxious about their prospects for biological parenthood. There are many procedures involved, and often high financial costs, with no guarantee that the treatment will result in successful conception. And yet, focusing on the anxiety triggered by these risks is not healthy or helpful, and can even reduce your chances of becoming pregnant with IVF—in fact, women pursuing conception, with or without fertility treatment, are advised to reduce their stress as much as possible.

Fortunately, there’s great news! Acupuncture treatments have been shown to increase the chances of successful IVF conception by up to 65%, according to one meta-analysis of several clinical trials. One single British study found that acupuncture during the course of IVF nearly doubled pregnancy rates when compared to those who underwent IVF without acupuncture.

There are two main causes thought to be behind these success rates. One is that acupuncture does reduce stress, providing a calming and relaxing experience that has lasting benefits for patients no matter what they may be seeking treatment for. But more specifically significant for women undergoing IVF is the finding that targeted acupuncture increases uterine blood flow, which is thought to help facilitate implantation of the embryo.

To enhance your chances for IVF success, schedule your acupuncture treatment on or as close as possible to the day of your embryo transfer. For best results, establish yourself as a client well in advance, so we can better tailor your treatments to your individual needs. By working in tandem with your IVF cycle, and providing a sanctuary environment for your comfort and relaxation, Asheville’s Sacred Valley Acupuncture is ready to walk with you on your journey to motherhood!