Food of the week: beans

I am at PCOS week at Green Mountain at Fox Run Resort this week, and I am so enjoying meeting and working with the women participating in the program!

Tonight, Chef Jon and his lovely and enthusiastic Sous Chef Lisa gave a wonderful cooking demonstration about beans.  I wanted to share a couple of the unique recipes they provided.

Spiced Bean Muffins--yes...muffins!
1 cup pinto beans, cooked
3/4 cup skim milk
1 egg
1/3 cup brown sugar--packeed
1/2 cup all-purpose flour
1/2 cup whole wheat flour
1 1/2 teaspooons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg
1/4 teaspoon cloves

Preheat oven to 350 degrees.
Coat muffin pans with vegetable spray.
In a food processor, blend the beans, eggs, milk, oil, and sugar.
In a spearate bowl combine all dry ingredients.
Whisk bean mixture into dry ingredients just until combined.
Portion with 2 ounce scoop and bake for 15-20 minutes or until done.

Greek Bean Cake--Jon said these cakes can be made ahead and frozen, to be pullled out of the freezer and quickly heated for an easy high protein snack. I loved that idea!

Makes about 4 cakes

2 cups garbanzo beans, rinsed
1 cup kidney beans, rinsed
3/4 cups red onion, chopped
1 cup tomato, chopped
1/2 cup kalamata olives, halved
1 tablespoon fresh oregano, minced
2 teaspoons lemon juice
1/2 cup feta cheese, crumbled
1/2 cup dried pita bread crumbs

Puree garbanzo beans.
Fold in remaining ingredients; try to keep cheese in whole pieces
Form cakes, bake at 350 for 15 minutes.

Our next PCOS week will be in November (see sidebar at right for dates and link).  It's a great way to give yourself a week of healthy PCOS living and to learn from great professionals like Jon and Lisa!

For better fertility, treat your husband like a stallion!

Some things simply do not happen by accident.

I was on a flight from Chicago to Boston yesterday and struck up a conversation with the man sitting next to me.  It turned out, he is a veterinarian who does a lot of work with horses.  He asked about my profession, and I gave him the Cliff Notes version, telling him that I did a lot of work with infertility.

Without even having a chance to mention that my friends think I am obsessed with omega-3 fatty acids to the point of often being teased about being the "Fish Oil Queen," he said to me, "Nutrition is very important for fertility in horses.  Especially omega-3's."

Turns out, he said, the process of breeding horses is so expensive (if you thought an in vitro procedure emptied your wallet, start pricing stud services!!), that there is a lot of pressure to "get it right" as quickly as possible.  And research has discovered, that omega-3 fatty acids are particularly important as part of the  success formula.

I commented that it was interesting that in humans the fertility research seemed to focus on the females, while in equine science, it tended to focus on the males.  He just smiled and said...."Your women need to be feeding their priceless stallions as well as they feed themselves!"

Here is an excerpt from an equine article I found at http://www.horses.com/.  You will have to register to access their other articles, but it is worth the time.  Hopefully some day our own nutrition will be as important as veterinarians have found it to be in animals.

Squires said sperm quality problems can increase when artificial insemination with cooled or frozen semen is involved. The problem stems in part from the fatty acids found in equine sperm. Bull sperm contains high amounts of omega-3 fatty acids that enable them to withstand the rigors involved in freezing. Horses, on the other hand, have sperm that is high in omega-6 fatty acids, which hinders sperm ability to be cooled and frozen, and the sperm is low in omega-3 fatty acids. The most important omega-3 fatty acid is docosahexaenoic acid (DHA). An omega-6 fatty acid found in semen is docosapentaenoic acid (DPA).



Squires said in semen, the fatty acid profile of stallions is similar to that of boars (male hogs). Studies in boars have shown that a high DHA to DPA ratio in semen results in enhanced fertility, whereas higher levels of DPA relative to DHA result in reduced fertility.


He said fresh grass is high in DHA, but unfortunately, a lot of stallions are fed hay and grain.

"Men that have reduced fertility have also been shown to have lower levels of DHA in seminal plasma," Squires noted. "The ratio of phospholipids (fats containing phosphorous) to cholesterol in the sperm, and the ratio of unsaturated to saturated fatty acids, determines the ability of sperm to handle the rigors of cooling and freezing. Those species that have high cholesterol to phospholipid ratio have sperm that are very resistant to cold shock and thawing.


"Humans, rabbits, and roosters produce sperm that are very resistant to cold shock and their sperm freezes very well," he continued. "Sperm from boars and stallions have very low tolerance to cold shock, and, in general, their sperm freezes poorly. Sperm of bulls have high levels of DHA in the cell, where those of stallions have a high level of DPA. Increasing the ration of DHA to DPA in semen has been shown to increase fertilizing capacity and semen quality. Conversely, reducing the ratio of DHA to DPA was accompanied by a reduction in fertilizing capacity."


He said researchers found that adding omega-3 fatty acids to a stallion's diet resulted in a more fluid condition of the sperm membrane, which, in turn, allowed sperm to handle the stress of cooling and freezing with potentially less damage.

Webinar: PCOS and the Thyroid Gland

So many of you women with PCOS also have problems with your thyroids...I decided it was time for all of us to learn more about the issue.  I asked Dr. John O'Dea to participate in our professional training, and he is going to talk about the topic. 

John O'Dea, MD, was born in the south of Ireland. He was raised and educated in Dublin, where he received his undergraduate and medical education at the National University of Ireland. Upon graduation from medical school, he moved to the US. He served his internship and residency in Internal Medicine at St. Luke's Hospital in Cleveland, Ohio. He then went on to receive full training in Endocrinology and Metabolism through a NIH fellowship at Case Western Reserve University. Following the completion of this two-year endocrine fellowship, which involved both clinical and research experience, he moved to the Los Angeles area, where he is in private practice.

I met Dr. O'Dea through a client, who shared that after visiting many, many physicians, he was the one who finally helped her get back into balance.  After meeting with him personally, I was excited to know someone was out there who could help the women of inCYST.

The webinar will be broadcast live on Friday, May 19, 2010, at 6 pm Eastern Daylight Time.  If you cannot attend, we will be recording the presentation and that recording will be available for sale as well.

You may participate in this activity only, or if you register for the complete inCYST Professional PCOS Training, this lecture is included in the package.  Early registration discounts are available for both options.

Click here to register for either option.

Food of the Week: Pistachio Pesto

Just a few weeks ago, I was talking with my husband about the amount of money I spend buying healthy food every month. I often wonder why the foods that are the most damaging to our nutrition are so much less expensive than foods that protect and nourish our bodies in so many different beneficial ways. Then again, when I wander through specialty organic grocery stores, I wonder why some of the prices are so outrageous; however, every once in a while you stumble upon a food item that you just can’t resist trying, even if it more than you usually spend on good nutrition.

Since watching my weight is my third “full time job,” I’m always looking for foods to add to my list of staples, as well as adding some variety to my vegetable and protein intake. I’ve never been one to experiment with exotic foods, but in the last two months, I’ve found myself drawn to organic nut, seed, and coconut oil based products. With this new quest, I came across a wonderful product, Pistachio Pesto, made by Living Tree Community Foods. You’ve probably read on this very blog about the health benefits of pistachios, a powerful and protective nut that is a great addition to your diet. Check out the following link if you want to read up on the pistachio. http://www.incyst.com/2009/04/food-of-week-pistachio-nuts.html

While I’ve never been a fan of pesto, I couldn’t resist giving the Pistachio Pesto a try, particularly after reading the list of all organic ingredients, which includes sun-dried tomatoes, sun-dried black olives, raw sesame, and olive oil. So far I have tried the pesto on a high fiber cracker, which was delicious, and I’m sure I’ll experiment with this as a topping for vegetables very soon. If you would like more information on this product, you can visit http://www.livingtreecommunity.com/.

Stacey Frattinger, RD, CHFS
Owner of Formula FUEL
http://www.formulafitt.com/
Contact me @ formulafuel@hotmail.com

HOW inCYST does business is equally as important as what kind of business it does or how much it knows

I wanted to post a testimonial from a client.  He volunteered to do this, I did not ask him for it.  My sincere hope, in training inCYST professionals, is that this is the experience each and every woman has when reaching out and asking for help.  We understand that you are not just patients or lab values, but rather individuals with your own sets of experiences, anxieties, and hopes, that must be respected and accommodated in our work together.  The photo is of me at this baby's baptism. 

B, thank you for the testimonial.  I am not sure who benefitted most from our time together, as I learned an incredible amount from this collaboration!  Being asked to come to the hospital to see baby Brianna, and to attend her baptism, was such an honor.  I will never forget how it felt to look at her, and hold her, and tangibly experience the value of this work.

I have asked the other members of inCYST's network to share testimonials as well.  They do wonderful work, and I want to use this forum to share their passions and how they benefit those who work with them for better health.  I look forward to sharing their stories!
Monika

It was two years ago when we first met Monika. I remember it like yesterday. We were desperate but also tired of the empty promises.


In the previous 18 months, my wife and I had been on an emotional rollercoaster. My wife had been tested for thyroid issues, infertility, hormone imbalances. Each doctor was confident they knew what was wrong and it was a simple fix. Take this prescription and diet. When that did not work it was go to this specialist or that one. Even at the mighty Mayo Clinic we were disappointed. During this time we had our first miscarriage. I remember the night vividly. We went to the emergency room knowing something was wrong. We were first triaged by an RN, she ordered a pregnancy test, a UA, ultrasound and every blood test she could think of. After six hours we were scared to death and still had not seen the ER physician. My wife’s pain was increasing. My wife started to bleed. We were reassured the doctor would be with us soon. She ended up miscarrying in the restroom of the ER. We finally had the ultrasound. We finally saw that doctor; he was abrupt and in a hurry. He spent five minutes with us explaining that we had miscarried and gave us a booklet for grieving. We were also to follow up with our OB/gyn for a D&C. In addition to a 3,000 dollar bill.


It took a few days for my wife’s physical pains to subside, but the emotional ones were just beginning. It almost tore us apart. She had the feeling that she was broken and tried to push me away. Everything reminded us of our loss. It is amazing how many sad stories you see about abused or abandoned children when you can not have one. Several months had passed and our OB diagnosed my wife with PCOS. Though the ultrasound showed no cysts, all the other symptoms were there. My wife was placed on metformin. This was to stabilize her insulin. She started the medication but her mood swings and frustration increased. She exercised two to four hours every day for four months. She was obsessed with losing weight and returning to “normal”. The weight did not come off and she was giving up. I decided to spend my spare time researching PCOS. The research was inconclusive as to the correct treatment course. Most suggested controlling insulin through diet and medication. There were several online programs and institutes which promised to have the answer. We were sucked in and for another few months we tried some different approaches. None seemed to be very effective. We had given up on the idea of having children and I just wanted my wife back. With every new promise was a disappointment. Unfortunately my wife was becoming frustrated with herself. We stopped spending time with friends and calling family. The thing most people do not understand is that it is not just your disappointment as a couple, but explaining to your friends and families that is devastating. I decided to continue my diligence with my research and found several dieticians and nutritionists who were publishing and focusing on PCOS. This is how we came to know Monika Woolsey. I did not even tell my wife about Monika at first. I did not want another false hope. Once I hung up the phone with Monika, I felt that she might be able to help. She did not promise results of pregnancy or a magic pill to fix everything. She said simply that every woman is different as is the approach. She continued to ask question after question. Throughout this entire rollercoaster I finally felt we found someone who is sincerely interested in helping us. We were not just another case. I did not know Monika’s intentions or if her ideas would work but we had a glimmer of hope. Monika surprised us a little when she wanted to visit our home. I did not understand but we agreed. When Monika arrived she was not what I expected she was “down to earth” and seemed very easy to talk with. She also was very knowledgeable about the disease process. I found her caring and very sensitive to what we have gone through. Though she was very nice I was not looking for a friend but a knowledgeable professional. I was put in my place very quickly after challenging her on a few topics. She had read all that I have and more. She has done her homework. She described this as a journey of trials and seeing what works because each woman is different and has different symptoms. Though our time was up she was truly invested and stayed an additional two hours. Till the time our questions were answered.


My wife started with fish oil and flaxseed oil in addition to a session of acupuncture. We also were educated on reading labels and identifying pure foods. I am in the medical field and did not put much stock in this approach. To put it mildly I was a skeptic. However after spending two months on the program my wife was getting back to her typical self and feeling much better. Some evenings we would call or e-mail Monika with questions. She was never to busy to take time for us. We were perfectly content with our changes. My wife’s moods were stabilizing and her menstruations were becoming more regular. Out of the blue we found out that we were pregnant. This was not expected or planned. Monika never promised or led us to believe that pregnancy would be the result. Her plan was simple. Make my wife feel better and regain control.

When Monika found out she was very happy for us but she did not seem to be surprised. She mentioned that this has happened with several couples that were told they would never have children. I can say that my wife will always have PCOS but at least we have the knowledge to control it. We had our beautiful daughter on July 21 2009. It was an amazing day. We have included a picture of Monika and our daughter Brianna. God gives us trials in life and we have had our fair share. In saying that I would not change a thing.


Monika, thank you for all you have done for us


Sincerely B & I.

Two more nutrients identified with fertility and healthy babies

So many times I lose contact with clients after they conceive...it's as if the only thing nutrition is important for, is that one crucial moment.  But nutrition is important all the way through pregnancy and breastfeeding!  Here's more information on why you need to eat well long after you have been given your official due date.

In a population of mice, one group was fed a regular diet, another group was given a diet deficient in choline, and one was given a diet deficient in riboflavin.  These rats were then mated.  While the rats were pregnant, they were sacrificed so that their embryos could be examined.  (I know, it bothers me too...I refused to accept a very nice research assistantship in grad school because it would have required me to sacrifice rats...I'm just reporting the findings here.)

Here are those findings:

1.  Choline deficient rats  had higher plasma homocysteine levels.  That is an indication of an inflammatory process. 

Did you know, egg yolks are a really good source of choline?  Maybe you shouldn't be so afraid of the cholesterol...which, by the way...you need to make progesterone and estrogen!

2.  Riboflavin deficient rats had taken longer to conceive, and their embryos were smaller.

Another possible explanation for the recent finding that women who consume dairy products seem to be more fertile than those who don't.

3.  Both choline-deficient and riboflavin-deficient rats' embryos had more heart defects.


Chan J, Deng L, Mikael LG, Yan J, Pickell L, Wu Q, Caudill MA, Rozen R. Low dietary choline and low dietary riboflavin during pregnancy influence reproductive outcomes and heart development in mice. Am J Clin Nutr. 2010 Feb 17. [Epub ahead of print]

Webinar: Exercise Recommendations for the Woman with PCOS

This event can be registered for individually, or you can register for the entire PCOS Professional Training and this will be included.  If you cannot make the live presentation, it will be recorded so you can view it at your convenience.

Terri Graham is a Master's level ACE certified Exercise Physiologist with over 11 years of reliable clinical experience. Her specialties include eating disorders, PCOS, fibromyalgia, and gluten sensitivity. She has also worked in cardiac and pulmonary rehab, pre- and post-natal exercise, physical therapy, chemical dependency, and children's health and fitness. 

Terri has a master's degree in Kinesiology, and is a Clinical Exercise Physiologist, ACE Certified Advanced Fitness Specialist, ACE Certified Lifestyle and Weight Management Consultant, and she is a board member of the Orange County Chapter IAEDP (International Association of Eating Disorder Professionals).
In addition to treating PCOS, Terri has the syndrome herself. She is a vocal advocate for better identification and management of the syndrome.

Cost of this webinar is $34 if registered for on or before March 15, and $40 after that. You may register for this event individually or as part of the complete PCOS Professional Training. The link to register for that event is provided below.
Time for this webinar:
12:00 noon - 1:00 am Eastern Daylight Time
11:00 am - 12:00 noon Central Daylight Time
10:00 am - 11:00 am Mountain Daylight Time
9:00 am - 10:00 am Pacific Daylight Time/Arizona

Click here to register for this webinar.

Click here to learn more about Terri Graham.