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According to the March of Dimes, as many as half of all pregnancies result in a miscarriage, most often occurring before a woman misses a period or even knows she is pregnant. Furthermore, roughly 20% of recognized pregnancies end in a miscarriage. This number is often surprising, as miscarriages or early pregnancy loss are not often spoken about. (more…)

If you’ve ever been to an acupuncturist, you’ve likely been quizzed extensively about the length, color, and consistency of your period. Why, you may wonder, are we so obsessed with your menstrual blood? Are we secretly vampires? Collecting research for Pantone’s color of the year? (more…)

Believe it or not your sleep, or lack thereof, may be a contributing factor to some of the difficulties you may be having trying to conceive.

The central circadian pacemakers in the SCN (suprachiasmatic nucleus), the body’s “internal clock”, set daily rhythms based on light information from the surrounding environment. New research published in the Journal of FASEB (Federation of American Societies for Experimental Biology) has demonstrated that the reproductive system actually has a “clock” of its own which needs to be synchronized with the internal clock in order to create the ideal conditions for pregnancy. Irregular sleep patterns can disrupt this. If synchronization fails, clock genes in the cells lining the ovaries, fallopian tubes, and uterus can actually be switched off and make conception difficult. Researchers found that failed synchronization can cause issues later in pregnancy as well, such as pre-eclampsia, fetal growth restriction, and pre-term birth.

If you’re trying to conceive and you’re having trouble getting to or staying asleep, acupuncture can be especially helpful and is much more fertility-friendly than relying on a sleep aid. Helping you sleep better is just one of the many ways that acupuncture can better prepare your body to conceive.

While acupuncture can definitely be helpful in getting you to sleep at night, an energizing treatment in the morning can give you a boost if you’ve suffered from a restless sleep the night before. Studies using EEG have actually shown that acupuncture induces a similar brain wave activity as meditation, and in doing so, gives your brain the reset it needs to start the day; just think of it as the ultimate power nap.

Acupuncture Facial Renewal can address concerns including deep wrinkles, fine lines, dark circles, and puffiness without the possible side effects of more extreme treatments like Botox or surgery. (more…)

Emily Bingham, of Michigan, gained a lot of attention because of a Facebook post, about fertility, that went gone viral. In it, Emily explains why people might want to show some sensitivity and not ask others why they do not have kids.  (more…)

Mushrooms are a great, low-calorie yet satiating food that can be served as a side, a vegetable component in any dish, or as the main course of a vegetarian meal.

They contain metabolism boosting B vitamins, riboflavin, niacin, and pantothenic acid.

They contain the antioxidants selenium and ergothionene, which support the immune system and protect the body’s cells.

Mushrooms are an anti-inflammatory food, promoting pain-free living through diet. They are also rich in potassium and one of the only vegetable, non-fortified sources of vitamin D.

Vitamin D is essential for bone health, as it helps the body absorb calcium. Adding quinoa to mushrooms makes for a protein-rich, meat-free and gluten-free dish, as a main course or as hors d’oeuvres.

It’s extremely quick and easy to prepare, and using mushrooms instead of meat makes it extremely inexpensive too!

Quinoa Stuffed Mushrooms Serves: 4
Preparation Time:35-40 minutes

4 Portobello mushroom cap
s

1/2 cup quinoa
1 cup vegetable stock

1 tbsp olive oil
1 red pepper, diced

1 small onion, diced

1 glove garlic, crushed

1 bunch fresh spinach, chopped

juice of 1 lemon

salt and pepper to taste

4 tbsp Parmesan cheese

Pre-heat the oven to 350F. In a medium saucepan, bring the stock and quinoa to a boil, cover, reduce to low and simmer until all of the liquid is absorbed, about 15-20 minutes.

In a separate pan, over medium heat, add ½ tbsp olive oil then the red pepper, onion, and garlic and sauté until browned. Add the spinach and cook until just wilted.

Add the cooked quinoa to the vegetables and mix with the lemon juice and salt and pepper.

On a sheet pan, brush the mushroom caps with the remaining olive oil and fill with the quinoa mixture, divided evenly amongst the 6 caps.

Sprinkle the top of each with 1 tbsp cheese and bake for 10-15 minutes.

Migraines can be a chronic condition which, for some sufferers, can interfere with daily activities. The cause of migraines varies in each individual, but a common trigger, and possible means of prevention, is diet. Tyramine, an amino acid formed by the breakdown of protein in aged foods, is known to trigger migraines in many individuals. Avoiding Tyramine-containing foods can help to prevent recurrent migraines and so can eating at regular intervals and staying hydrated.

Below, I have listed foods to aid in the prevention of migraines, as well as some other possible triggers to avoid.

Migraine Preventing Foods:

  • Fish, walnuts, flax seeds, olive oil, canola oil and oysters: contain Omega-3 fatty acids with anti-inflammatory properties
  • Whole grains, beans, peas, nuts, baked potatoes, dill, basil, cantaloupe and bananas: contain Magnesium, supporting proper cell function, blood-sugar levels and blood pressure
  • Sardines, salmon, collard greens, yogurt, and milk: contain Calcium and Vitamin D, with anti-spasmodic properties to help reduce the frequency and severity
  • Spinach, kale, broccoli, legumes and mushrooms: contain Vitamin B-12 (also known as Riboflavin) to help reduce the frequency
  • Black-eyed peas, walnuts, almonds, brown rice, whole grains and sesame seeds: contain Tryptophan and 5-HTTP which produce Serotonin (low Serotonin levels can trigger migraines)

Migraine Inducing Foods and Preservatives:

  • Aged/processed meat, aged cheese, fermented food (pickles, sauerkraut, kimchee), vinegar, canned soup, chocolate, caffeinated drinks and alcohol: contain Tyramine
  • Artificial sweeteners
  • MSG
  • Cured and smoked meats (bacon, deli meats, hot dogs), canned and pickled foods: contain Nitrates
  • Cold foods
  • Dried Fruit and wine: contain Sulfites

Below, I have included one of my favorite sardine recipes made with lots of migraine preventing foods. Sardines are often a forgotten fish, but don’t be scared of them! They are delicious, quick and easy to prepare. They also contain beneficial Omega-3 fatty acids, Calcium, Vitamin D, and Tryptophan. Because they are a sustainable fish and because of their small size, you don’t need to be as wary of their mercury levels as with the larger fish, like tuna. I have also added white beans to the salad as they are a great source of magnesium, and the kale contains Vitamin B-12 to help reduce the frequency of your migraines.

Lea’s Favorite Grilled Sardine Salad

Serves 4, Preparation Time: 10 minutes

  • 12-16 Fresh Sardines (have your fishmonger clean, debone, scale and filet them for you)
  • 1/2 tsp red pepper
  • 1 bunch kale
  • 1 bulb of fennel, sliced
  • 1 can white beans (drained and rinsed well)
  • 6 tbsp lemon juice
  • 4 tbsp olive oil
  • salt and pepper

Heat a grill or grill pan over high heat. Season the fish with red pepper, salt, and pepper. Drizzle with olive oil. Grill until firm, about 2-3 minutes per side. While the fish is grilling, slice the fennel and kale. Grill the kale until just barely wilted, about 2 minutes. In a small bowl whisk together the olive oil, lemon juice, salt and pepper. Add the kale, fennel, and beans. Top with the grilled sardines, about 4 per person, add a squirt of lemon and serve.

Feeling fatigued? Instead of drinking more coffee, try building more blood! (more…)

It’s Spring! That means time for spring-cleaning and the annual Yinova Spring Cleanse.  Because I usually eat greek yogurt and fruit, or eggs in the morning (and I’m usually in a rush) I’ve found the hardest meal to adhere to on the cleanse is breakfast. Here are some fast, healthy, and cleanse-friendly breakfast options. They’re listed from the most time-consuming (still only 30 minutes) to the quickest.

Maple Riz Au Lait

3 c Almond milk

¼ c Maple syrup

1 tsp Cinnamon

1/8 tsp Nutmeg

1 tbsp Vanilla extract

3 c cooked Brown rice

1/3 c Raisins

1/3 c Pecans, chopped and toasted

½ c Apples, diced

In a medium saucepan, bring the almond milk and maple syrup to a boil. Add the cinnamon, nutmeg, and vanilla. Add the rice and simmer uncovered until most of the liquid is absorbed (about 20 mins). Top with the raisins, pecans, and apples and serve.

Berry Quinoa

1 c Almond milk

1 c Water

1 c Quinoa

½ tsp Ground cinnamon

1/8 tsp Ground nutmeg

½ c Blueberries, blackberries, strawberries, or raspberries (or a mix)

1/3 c Pecans, chopped and toasted

4 tsp Honey

Combine milk and water in a medium saucepan, bring to a boil, add the quinoa, reduce to a simmer and cover until the liquid is absorbed (about 15 minutes).  Let stand for 5 minutess. Stir in the cinnamon, nutmeg, berries and pecans. Drizzle with honey and serve.

Berry Breakfast Crunch

1/3 c Almonds

1/8 c Pistachios

½ c Walnuts

1/3 c Oats

1 tsp Cinnamon

½ Dried cranberries

Assorted fruit

Almond or Coconut milk

Combine almonds through cranberries in a food processor and blend to desired texture.  Top the fruit of your choice with the crumble mixture and add milk.

Peanut Butter Banana Smoothie

1 Banana

1/8 c Peanut butter (be sure to use an organic variety with no added sugar)

½ c Almond or coconut milk

Put all of the ingredients into a blender and blend until smooth.

Urinary tract infections, or UTI’s, are most commonly seen as an infection of the urethra and bladder but if left untreated can develop into a more serious infection of the kidneys. They are caused by germs, usually the bacteria E. Coli from the digestive system, entering the urinary tract through the urethra and spreading to the bladder. Because women have shorter urethras, they are more susceptible to urinary tract infections than men.

Symptoms of a UTI include frequent urination or urgency to urinate, cloudy urine that may have a foul odor, pain, pressure, or burning with urination, and fever.

Urinary tract infections may become a chronic problem, as bacteria from a previous infection may remain hidden in the folds of the bladder wall and lead to future infections.

UTI’s can also be caused by sexual activity, pregnancy, birth control pills, and a lack of estrogen, which can allow the bacteria that causes UTI’s to grow more easily in the vagina and urethra.

Tips to help treat a current infection and prevent future infections:

  • Drink plenty of water
  • Urinate when needed, do not hold it!!
  • Urinate before and after sexual activity to prevent the spread of bacteria into the urinary tract
  • Avoid alcohol, coffee, caffeine, and soft drinks
  • Avoid sugar
  • Avoid carbohydrates

Helpful Foods:

    • Studies have shown that cranberries, and blueberries to a lesser extent, can be quite helpful in treating and preventing urinary tract infections. They contain a compound called proanthocyanidin, which prevents E. Coli from adhering to the bladder walls. However, sugar can exacerbate the infection so be sure to drink unsweetened cranberry juice and, if using dried cranberries, make sure they are also unsweetened or sweetened naturally with apple juice.
    • Yogurt is another super food in the fight against the UTI. It contains probiotics, helpful bacteria, which reduce the harmful bacteria not only in the urinary tract but also throughout the body, including the digestive system and vagina. Yogurt can be especially helpful in preventing a yeast infection that may occur from antibiotics used to treat the UTI. Please note: not all yogurts have active probiotics, check the label. Also avoid sweetened yogurts because they have added sugars, instead, sweeten it yourself.
    • Foods high in fiber such as oats, lentils, beans, and nuts are helpful in naturally flushing the body of harmful bacteria.
    • Omega 3 fatty acids help to reduce inflammation, an uncomfortable symptom of UTI’s. These can be found in cold-water fish such as salmon or in fish oil supplements.
    • Foods rich in antioxidants including tomatoes, squash, and bell peppers.
    • Vitamin A boosts immunity, and can be found in leafy greens, root vegetables, and peas.

Here is a day’s worth of recipes containing foods helpful in treating and preventing UTI’s. Because having a UTI is stressful enough, these recipes are ensured to be quick and easy to prepare and can be easily adjusted to serve one person or four. The recipes contain a short and simple list of ingredients, making them budget-friendly as well. Also, I repeated the same ingredients in more than one recipe to make for a speedy trip to the grocery store.

Breakfast:

Berry Smoothie

Serves: 1, Preparation time: 5 minutes

  • ¼ c frozen cranberries
  • ¼ c frozen blueberries
  • ½ c greek yogurt (I prefer the full fat or 2% version because it contains more protein and less sugar)
  • ½ c unsweetened orange juice

Mix together in a blender and puree until smooth.  A proanthocyanidin and probiotic rich smoothie- perfect for helping cure that irritating UTI.

Lunch:

Lentil Vegetable Salad

Serves 2, Preparation time: 15 minutes

  • ½ c lentils
  • ¼ c bulgar wheat
  • 1 large carrot, grated (grate 2 and put half aside for the dinner recipe)
  • ½ red bell pepper, diced
  • ¼ cup cherry tomatoes, diced
  • ½ lemon, juiced
  • 1 tbsp olive oil
  • Parsley
  • Salt and pepper to taste

In a medium saucepan bring to boil 1 cup of water. Once the water is boiling add the lentils, cover and reduce to a simmer. After 5 minutes, add the bulgar wheat. Cover and simmer for another 10 minutes. While the lentils and bulgar are cooking, cut up the vegetables and parsley. In a large bowl, whisk together the lemon juice and olive oil. Add the parlsey, vegetables, lentils and bulgar. Season with salt and pepper. Because this salad doesn’t require constant refrigeration it can easily be brought to work for lunch and used later in the week as a side dish at dinner.

Dinner:

Serves 4, Preparation time: 25 minutes

Kale Slaw

  • 1 head kale, shredded
  • 1 large carrot, grated
  • ½ red onion
  • ½ lemon, juiced
  • 1 tbsp greek yogurt
  • 1 tbsp olive oil

In a medium bowl whisk together the lemon, yogurt, olive oil, salt and pepper. Add the kale, carrot, and onion and toss to coat. (QUICK TIP: make the dressing in the same bowl you plan to serve the salad, then wash 1 bowl later instead of 2.)

Voila! A healthy and tasty side dish full of antioxidants, Vitamin A, and probiotics!

Cranberry-Orange Glazed Salmon

  • ½ c cranberries (fresh or frozen)
  • ½ orange, juiced (or use the juice from the morning’s smoothie)
  • 1 tbsp soy sauce
  • 1 tbsp water
  • 1 tsp olive oil
  • 4 (6-ounce salmon filets)
  • Salt and pepper to taste

Preheat the broiler.

In a medium saucepan combine the cranberries, orange juice, soy sauce, and water. Bring a to a boil, reduce heat to medium and let cook uncovered for 10 mins.

Meanwhile, put the salmon filets on a broiler pan. (QUICK TIP: cover the pan with aluminum foil for easy clean-up later.) Brush both sides with olive oil and season with salt and pepper.  Once the cranberry mixture is done, divide it evenly and spread onto the 4 salmon fillets. Broil 10 minutes or until fish flakes easily with a fork.

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