My Fertility Diet

Recently I shared with you Nina Planck's top fertility boosting foods from her inspiring book "RealFood for Mother and Baby" http://hudakholistichealth.blogspot.com/2012/10/healthy-pregnancy-fertility-nutrients.html. I like Nina's perspective on incorporating traditional foods  such as red meat, fish, eggs, and even raw-milk cheese and raw milk into our diets. I've taken much of Nina's suggestions to heart and have incorporated them into my own fertility diet. 

So,  what exactly is a fertility diet? For me, it was pretty close to the way I was eating prior to trying to conceive - an organic, nutrient dense, whole foods diet. A fertility diet includes foods which are dense in specific nutrients needed for hormonal function, production and balance, fetal development, egg health, sperm health, blood health, and much more. It is a diet designed to support your body  to balance fertility issues that may exist, build up nutrient stores, and provide all of the building blocks for a healthy child.

When the body is optimally nourished, it is then able to repair and rebuild itself. This is very helpful for fertility, especially if there is an underlying imbalance or fertility issue. Did you know that the foods you eat today impact the health of your eggs and sperm 90 days from now?  This is a time for nourishing and providing building blocks for your body in preparation for conception. The foods that should be focused on  help to provide the following:

Macronutrients

Fats: A wide variety of fats are very important for fertility and the development of the fetus. Not only are essential fatty acids important, but saturated fats and cholesterol are important as well. Cholesterol is a pre-curser to all hormones produced in the body. Just make sure it is from the right foods like coconut oil, grass-fed meats, fish, nuts and seeds and avoid hydrogenated oils and vegetable oils cooked at high heat.

Proteins: Eating healthy amounts of protein from a wide variety of sources is an important part of a healthy fertility diet as amino acids are the building blocks for cells in the body. Make sure to include both animal sources and vegetable sources of protein daily.

Fiber: Fiber helps assist the body in getting rid of excess estrogen and xenohormones in the system and keeps your digestive tract functioning properly.

Antioxidants, Vitamins & Minerals for Fertility
 

Vitamin D: Vitamin D is needed to help the body create sex hormones, which in turn affects ovulation and hormonal balance. Yale University School of Medicine conducted a study of 67 infertile women, where it was discovered that a mere 7% had normal Vitamin D levels. Food Sources: Eggs, fatty fish, dairy and cod liver oil. You can also get vitamin D from sitting out in the sun for 15 to 20 minutes per day. 

Vitamin E: The meaning of the name for vitamin E ‘Tocopherol’ literally means to bear young. Vitamin E has been shown in studies to improve sperm health and motility in men, and is also an important antioxidant to help protect sperm and egg DNA integrity. Food sources: Sunflower seeds, almonds, olives, spinach, papaya, and dark leafy greens. CoQ10: Necessary for every cell in the body having energy to function, CoQ10 has also been shown to increase sperm motility in semen. It is an important antioxidant that helps protect cells from free radical damage, which may impact egg health. Amounts in the body decline with age. Food sources: Found in seafood and organ meats. 

Vitamin C: Vitamin C improves hormone levels and increases fertility in women with luteal phase defect, according to a study published in “Fertility and Sterility”. As for men, vitamin C has been shown to improve sperm quality and protect sperm from DNA damage; helping to reduce the chance of miscarriage and chromosomal problems. Vitamin C also appears to keep sperm from clumping together, making them more motile. Food sources: Abundant in plants and fruits including red peppers, broccoli, cranberries, cabbage, potatoes, tomatoes, and citrus fruit. 


Lipoic Acid: Lipoic acid is a very important antioxidant because it not only helps to protect the female reproductive organs and has been shown to improve sperm quality and motility, but it also helps the body to continually re-use the antioxidants in the body. Food sources: In small amounts found in potatoes, spinach and red meat.

B6: Vitamin B6 may be used as a hormone regulator. It also helps to regulate blood sugars, alleviates PMS, and may be useful in relieving symptoms of morning sickness. B6 has also been shown to help with Luteal Phase Defect. Food sources: Tuna, banana, turkey, liver, salmon, cod, spinach, bell peppers, turnip greens, collard greens, garlic, cauliflower, mustard greens, celery, cabbage, asparagus, broccoli, kale, Brussels sprouts, and chard.

B12: Vitamin B12 has been shown to improve sperm quality and production. It also may help to boost the endometrium lining in egg fertilization, decreasing the chances of miscarriage. Some studies have found that a deficiency of B12 may increase the chances of irregular ovulation, and in severe cases stop ovulation altogether. Food sources: Clams, oysters, muscles, liver, caviar, fish, crab, lobster, beef, lamb, cheese, and eggs.

Folic Acid: This vitamin helps prevent neural tube defects, as well as congenital heart defects, cleft lips, limb defects, and urinary tract anomalies in developing fetuses. Deficiency in folic acid may increase the risk of going into preterm delivery, infant low birth weight and fetal growth retardation. Deficiency may also increase the homocysteine level in the blood, which can lead to spontaneous abortion and pregnancy complications, such as placental abruption and pre-eclampsia. Food sources: liver, lentils, pinto beans, garbanzo beans, asparagus, spinach, black beans, navy beans, kidney beans, and collard greens. 

Iron: Studies have shown that women who do not get sufficient amounts of iron may suffer anovulation (lack of ovulation) and possibly poor egg health, which can inhibit pregnancy at a rate 60% higher than those with sufficient iron stores in their blood. Food sources: Lentils, spinach,  sesame seeds, kidney beans, pumpkin seeds (raw), venison, garbanzo beans, navy beans, molasses, and beef. Selenium: An antioxidant that helps to protect the eggs and sperm from free radicals. Free radicals can cause chromosomal damage which is known to be a cause of miscarriages and birth defects. Selenium is also necessary for the creation of sperm. In studies men with low sperm counts have also been found to have low levels of selenium. Food sources: Liver, snapper, cod, halibut, tuna, salmon, sardines, shrimp, crimini mushrooms, and turkey.

Zinc: In women, zinc works with more than 300 different enzymes in the body.  Without it, your cells can not divide properly; your estrogen and progesterone levels can get out of balance and your reproductive system may not be fully functioning. According to The Centers for Disease Control’s Assisted Reproductive Technology Report, low levels of zinc have been directly linked to miscarriage in early stages of pregnancy. In men, zinc is considered one of the most important trace minerals for male fertility. Increasing zinc levels in infertile men has been shown to boost sperm levels; improve the form, function and quality of male sperm and decrease male infertility. Food sources: Calf liver, oysters, beef, lamb, venison, sesame seeds, pumpkin seeds, yogurt, turkey, green peas, shrimp. Zinc can be damaged by cooking so it is important to eat some foods high in zinc in their raw forms. 

Essential Fatty Acids: Omega-3 acids have been shown to help fertility by helping to regulate hormones in the body, increase cervical mucous, promote ovulation and overall improve the quality of the uterus by increasing the blood flow to the reproductive organs. Omega-3 fats also contain two acids that are crucial to good health: DHA and EPA. Low levels of DHA have been linked to depression and other mental health issues. During pregnancy, a lack of DHA may be associated with premature birth, low birth weight and hyperactivity in children. Food sources: Flax seeds, walnuts, salmon, sardines, halibut, shrimp, snapper, scallops, and chia seed.

Important Foods Specifically for Fertility

Take a look at the foods mentioned below and you will begin to notice that all of these foods are nutrient dense, meaning they pack a lot of nutrition per serving. These are foods to really focus on in your own fertility diet:

Eggs (Vitamin D, B12, Protein): Make sure to find eggs which are farm fresh and have deep orange/yellow yolks. They are worth the extra cost as they provide much more nutrients and are cleaner than the general factory farmed egg. Some of the best places to find quality eggs are at the farmer’s market, neighbors or the health food store.

Nuts and Seeds (Omega 3, Zinc, Vitamin E, Protein):

Eat nuts and seeds in their raw form as essential fatty acids and zinc are sensitive to heat and can be destroyed if cooked.

Best for omega 3: 

Walnuts – 1/4cup = 2,270mg
Flax seeds – 2 Tbs = 3,510mg
Hemp seeds – 3Tbs = 3,000mg
 Chia seeds – 1Tbs = 2,300mg

Best for zinc:
Pumpkin – 1/4cup = 2.7mg
Sesame – 1/4cup =2.8mg

Best for vitamin E:
Sunflower Seeds – 1/4cup = 18.10mg
Almonds – 1/4cup = 8.97mg

Best for iron:
Pumpkin seeds – 1/4cup = 5.16mg
Sesame seeds – 1/4cup = 5.24mg

Grass-fed meats ( Omega 3, Iron, B12, Protein): Grass-fed meats come from animals which have grazed in grass pasture and eaten fresh grass for most of their life. This meat has less fat and a little bit stronger taste than corn fed meats, but it provides a lot more nutrients because the animals have eaten their natural diet. Grass-fed meats are high in omega 3, have been raised without antibiotics and hormones, and are a great source of protein. Factory raised meats are higher in omega 6 (we already get too much of this) and have been raised on GMO corn which fattens them up, but is not their natural diet (GMO foods have been linked to infertility). They are also are fed hormones and antibiotics regularly which can impact your hormonal balance and immune system.Like red meat, conventionally raised chicken is full of antibiotics and hormones which can have negative effects on hormonal health. When shopping for chicken, look for the words “cage free”, “free range”, or “organic” on the label. Ideally, purchasing your chicken from a local farm with free-range practices is best.

Dark leafy Vegetables (Iron, Folic acid, B6, Vitamin E): Dark leafy vegetables are packed with minerals, antioxidants and vitamins essential to healthy fertility. Examples of dark leafy green vegetables are spinach, Swiss chard, kale, and collards.

Fruit (Vitamin C, Flavanoids, Variety of antioxidants): Fruits are the foods highest in antioxidants per serving. Some of the fruits highest in antioxidants are prunes, pomegranates, raisins, goji berries, blueberries and strawberries. Remember that antioxidants are heat sensitive, so to get their benefit eat your fruit fresh, ripe and raw.

Vegetables  (B6, Vitamin C): The color of a vegetable will tell you what nutrients and benefits it will provide for your body. For instance, vegetables that are red or green in color are high in vitamin C, while orange vegetables are high in vitamin A, and white vegetables tend to have sulfur. Make sure you are eating a variety of colors daily.

Fish and Shell Fish (Vitamin D, Omega 3, Zinc, Selenium, B12, CoQ10): Fish and shell fish (muscles, clams, etc) are some of the most nutrient dense foods we can eat. Fish provides an abundance of essential fatty acids, vitamin D, zinc, b12, selenium and CoQ10. The fatty acids in fish aid in the production of hormones, reduce inflammation, and help regulate the menstrual cycle. Fish is also a great source of protein and vitamin A. Avoid large deep water fish such as ahi tuna, swordfish, and Chilean sea bass due to there potential concentrations of mercury, and focus on cold water fish such as wild Alaskan salmon, cod, and Alaskan halibut. Also when choosing salmon, avoid north Atlantic farmed salmon and choose wild salmon instead. Farmed salmon contains antibiotics and toxic food dyes.

Liver (Vitamin D, Zinc, Selenium, Iron, Folic Acid, B12, CoQ10): Liver is one of the most prized nutrient dense foods available. Liver is very high in vitamin D, zinc, iron, folic acid and B12. Just 4oz has over 200% of your daily Folic acid needs. One way that you can make liver tasty it to make pate’ with chicken liver and enjoy 1-2x a week. Make sure to use liver from grass-fed/free-range animals only.

Lentils and other beans (Iron, Folic Acid): Lentils are the second highest source of iron of all foods and the second highest source of folic acid (just behind calf’s liver). 1 cup of cooked lentils provides 90% of your daily folic acid needs, but  garbanzo and pinto beans follow close behind.

Raw or cultured dairy (Vitamin D, B12, Zinc): Raw dairy comes from cows that are grass/pasture fed and do not receive hormones or antibiotics. It has not been pasteurized, so it still has its important enzymes and delicate nutrients intact. Pasteurization, or heat treatment, is used to kill pathogens in milk. Unfortunately, it also destroys a host of nutrients. Clean raw milk from a healthy cow, carefully handled by a conscientious farmer, is safe.  Many states do not sell raw milk at the store. If you live in one of those states, you can get raw milk straight from the farmer or you can culture your organic, pasteurized milk you buy from the store to help improve its nutritional profile and digestibility. Many people that are unable to tolerate pasteurized milk, are able to drink raw milk with no problem whatsoever. There are some instances where milk should be avoided; instances where there is stagnation in the body like with endometriosis or if you have an allergy to it. In cases of congesting fertility issues such as PCOS and Endometriosis, they may aggravate the imbalance. Observe how your body does with it. Avoid conventional dairy, as it contains added hormones and antibiotics which can contribute to increased estrogen levels in the body.

What about grains? When it comes to grains, this is an area where I suggest you experiment to find what works for you. There have been links to infertility in those who have gluten intolerance, as well as a possible link to immunological infertility and grains. In some, grains will be a non-issue, but if you have made many changes, yet have not seen results, this may be an area for you to look into. Grains and pseudo-grains that are gluten-free (amaranth, rice, quinoa, buckwheat, millet, etc.) are a great option and tend to be more nutrient dense than the general grains we are used to eating.

 Foods to Avoid

Just as there are foods to focus on to support your fertility, there are also some foods to avoid:

Soy: Soy foods have been shown to contain estrogen mimicking properties. It is best to avoid processed soy foods such as soy milk, soy burgers, soy protein powder, soy chips, soy meats, and soy cheeses to avoid a negative impact on your hormonal balance. Both men and women are affected by soy. A small amount of fermented soy, such as miso or tempeh can be included in your diet, but if you have hypothyroidism avoid soy completely.

Refined Sugars & Pasteurized Juices  :Pasteurized juices such as bottled apple juice, orange juice, and other bottled fruit juices contain concentrated sugar, which can throw off your blood sugar levels and negatively effect your immune system. Also avoid any processed/refined and artificial sugars. Some great alternatives are stevia, honey, and maple syrup.


 Caffeine: Studies have shown that caffeine can affect your hormonal balance, increase your chances of a miscarriage and prevent you from ovulating. Aim to limit your intake to no more than 200 mg per day.

GMO Foods: Genetically Modified foods are becoming a real problem when it comes to fertility, causing an influx in worldwide infertility rates. Since the 1970’s alone, sperm counts among the world’s male population have declined as much as 40-50%, according to some studies. GMO foods may be one of the reasons.

Fat-Free Foods: Foods which are altered to be reduced in fat or fat-free are highly processed and high in sugar. When choosing foods, always choose the foods as nature intended. Full fat dairy is one example that was shown in a study by Harvard to increase fertility over the fat-reduced options. Again, fat is what our bodies need to produce hormones.

Where to Start

When I began taking a look at foods traditionally used to support fertility, it was an easy transition to incorporate them into my daily diet (if you don't count the limiting caffeine part - I still miss my morning coffee!). If the fertility diet looks radically different from what you are currently eating, my advice is to start slow. Eating conventional meat, eggs and dairy? Switch to organic, grass fed and pastured. Not eating organic produce? It's a small change that will make a huge difference in your overall health. Start there and as your new way of eating begins to feel second nature, start incorporating more of the suggested foods into your own fertility diet.

Thoughts On Mother's Day

When I was little, Mother’s Day was a big event in my family. I would proudly present a hand made card to my mom, and then look foward to celebrating with my Grandma Kay and my mother's sisters, Pat and Linda. Mom and I would make the trip down from Sonoma County to Palo Alto and join our family for a champagne brunch, celebrating the women that made up our family. Looking back, it never felt like we were just celebrating my own mom and grandmother, the women in my family who were mothers in the traditional sense of birthing children; we seemed to be celebrating womanhood in general, and the mothering potential inside each of us.

While Mother's Day holds fond family memories for me, I recognize that it can be a difficult time for those who are struggling to conceive, or have suffered the loss of a pregnancy or child. While I'm looking forward to joining my husband's family in honoring the mothers in our lives, I am acutely aware of the sadness I hold around not yet having conceived my own child. I'm aware that I'm preparing myself for the well intentioned question "how are things going with trying" or "do you have news" when my family notices I toasted our meal with sparkling water.

Faced with a potentially painful situation, our tendency can be to put on a brave face and stuff our feelings deep down inside our bodies. The trouble with this tactic is that ignoring what we are experiencing doesn't mean we aren't still experiencing it, it just means that we are delaying the part where we get to move through the pain and into a more open and comfortable place of being. It's empowering to be proactive in your life, so this Mother's Day I have a plan in place for making sure I'm in a good place emotionally. If this resonates with you, why don't you join me.

Healing Sound to Purge Grief and Sadness

Sadness, which is said to be stored in the lungs, has the most direct effect on our breathing of any emotion. The way we breathe completely changes when we cry. Take a moment to try to initiate the breathing pattern that takes place when you cry to gain an understanding of this change. The healing sound for sadness and grief is "shh", which is the same sound parents make when trying to soothe a crying baby. In this instance, we use the sound to learn how to soothe ourselves.

Wuji Posture

In Qigong, Wuji posture is the foundation for all dynamic (moving) and quiescent (static) standing exercises. This posture maximizes relaxation and the flow of qi. You begin by standing with your feet flat, with your weight distributed evenly through your feet. Your legs are separated as wide as your shoulders' distance apart and your toes should point forward. Your toes should softly grasp the ground to keep your body firmly rooted yet relaxed. Rigid or tense feet disrupt the flow of qi from the earth into the body. Your knees should be slightly bent and facing the same direction as your feet. Never bend your knees past your toes. Try to align the knees directly over your feet, if possible and comfortable. Relaxing the knee joints increases the qi and blood flow through the legs. Let's begin.

• Stand in wuji posture or sit upright in a chair.
• Raise your elbows out to your sides at shoulder height. With your palms facing forward, tilt your forearms to that your fingers are pointing toward your head. Relax your shoulders and do not bend your wrists.
• Inhale a deep, relaxed breath into your lower abdomen. Focus your mind on your lungs and under your entire rib cage cage (front, back and center).
• Exhale as you make the "shh" sound by using your breath (as if you were whispering the sound). As you exhale the sound, feel your lungs and chest releasing the sadness and grief from your whole body out through your mouth. Keep your mind focused on your lungs throughout this exercise.
• Inhale into your lower abdomen, and then exhale the "shh" sound again, as it helps to comfort and soothe your sadness, and then release the sadness through your mouth with each exhale. Allow the "shh" sound to make your body feel relaxed, heavy and well grounded.
• Repeat the sound 18 to 36 times, once or twice a day.

Honoring The Mother Within

If you aren’t a mother, does that also mean you aren’t nurturing or are capable of having maternal feelings? The answer, of course, is no. In fact, Anna Jarvis, the woman who founded Mother’s Day was herself childless, but understood that mothering and maternal feelings go beyond having a child and recognized the many ways in which mothering occurs. What are some of the ways that you experience mothering in your own life?

Of the many things I love about my own mother, the quality that I feel most nurtered by is the unconditional love and lack of judgement I feel from her. What if I were willing to open myself up to mothering myself in this way? To honor my own mother within. What would that look like? My Mother's Day gift to myself is to honor my own mother within by experiencing unconditional self love and lack of judgement. What would that look like for you?

Happy Mother's Day!

Qigong Fertility Breathing

Qigong breathing is an ancient Taoist exercise for breathing and relaxation. In addition to reducing stress, this particular practice enhances the body's focus on our reproductive the organs. Practicing this breathing technique can be thought of as breathing life into and through the uterus. You begin this exercise in wuji posture.

Wuji Posture

In Qigong, Wuji posture is the foundation for all dynamic (moving) and quiescent (static) standing exercises. This posture maximizes relaxation and the flow of qi. You begin by standing with your feet flat, with your weight distributed evenly through your feet. Your legs are separated as wide as your shoulders' distance apart and your toes should point forward. Your toes should softly grasp the ground to keep your body firmly rooted yet relaxed. Rigid or tense feet disrupt the flow of qi from the earth into the body. Your knees should be slightly bent and facing the same direction as your feet. Never bend your knees past your toes. Try to align the knees directly over your feet, if possible and comfortable. Relaxing the knee joints increases the qi and blood flow through the legs.

• Stand in wuju posture.  

• Close your eyes and try to clear your mind.

• Place the tip of your tongue on the roof of your mouth just behind the top of your front teeth.

• Breathe deeply in through your nose and concentrate on bringing your breath from your nose and down the midline of your body, between your breasts, down your abdomen and to a region about 2 inches below your navel.

• Move your focus to the muscles of your genital area and below your navel to your uterus. While doing this gently, contract your pelvic floor muscles as if you were trying to stop urinating.

• Relax your muscles and exhale fully from your abdomen while letting your focus return up the posterior midline of your body to the top of your head and back to your nose.

• Focus on your body and on your breathing.

• Continue until this excercise feels complete for you.

My Fertility Journey

If you are a regular reader of Hudak Holistic Health, you may have noticed that I took some time off from writing recently. My posts are usually inspired by whatever topic I'm currently interested in myself. When I want to learn more about something that peaks my interest, be it superfoods, the mind/body connection, or digestive health, I like to write about it. It helps me retain the information and it allows me to share what I've learned with you. This brings me to how I found myself not writing for six months. Lately, the topic that most interests me is fertility, or more specifically, healing fertility challenges. I've spent the past six months immersing myself in this topic, but I haven't been writing about it because emotionally, it hit too close to home.

My husband and I have been trying to conceive since last summer. At 43, we are both considered to be of "advanced maternal age." I recently met with a Fertility Endocrinologist and my diagnosis is "diminished ovarian reserve". Statistically speaking, we have a 3 percent chance of conceiving over the next year. From a Western perspective, donor eggs are considered my best option. From an Eastern persective, nourishing and preserving my own eggs through diet, acupuncture, and the use of  herbs is believed to greatly improve the chance of conception. In my acupuncturist's practice, it's quite common for women in their 40's to conceive naturally.

For couples strugging with fertility issues, statistics can be disheartening, and the journey toward conception can often be long and uncertain. Finding resources to support you during this time is key. Prior to trying to conceive, I began researching nutrition and lifestyle practices believed to support healthy fertility. After suffering two early miscarriages, I went on to learn everything I could about supporting a healthy uterus and preparing my body for a full term, healthy pregnancy. Faced with a dizzying array of information and conflicting opinions, I've spent the past six months compiling information and recources that I'm excited to share with you.

Whether you are preparing for pregnancy and would like to become healthy and balanced prior to conception; are preparing for conception over 40; having trouble becoming pregnant and would like to try natural methods to increase fertility; or are considering IVF,  here you will find research and information to support you on your own fertility journey. You will also find the emotional support to heal your spirit each step of the way.

Healthy Pregnancy: Fertility Nutrients for Women

I'm a huge fan of food writer, farmers' market entrepreneur and local foodist, Nina Planck. She's the author of The Farmers' Market Cookbook, Real Food: What to Eat and Why, and Real Food for Mother and Baby. Hailed as the "patron saint of farmers' markets" by the Guardian and called one of the "great food activists" by Vanity Fair's David Kamp, Nina Planck is changing the way we view "real food."

I recently finished reading Real Food for Mother and Baby and found it to be well researched, candid, and reassuring. Nina educates us on why traditional foods such as red meat, fish, eggs, and even raw-milk cheese and raw milk are the best foods for mother, father, and child. This book includes a fertility diet, eating for two and baby's first food. For women who are hoping to conceive, as well as families who are already expecting, this might be the only prenatal book you need.  Here's a handy list of fertility nutrients  adapted from her book:

Folate: for conception, spinal cord

Best foods: liver, leaves, lentils, nuts, chicken

If you must: Brewer's yeast

Iodine: for healthy thyroid

Best foods: fish, roe, kelp, unrefined sea salt

If you must: kelp tablets

Iron: for protein, DNA

Best Foods: red meat, liver

If you must: brewers yeast, Floradix

Vitamin A: for estrogen, organs

Best foods: pastured butter, eggs

If you must: cod liver oil

Vitafin B12: for conception, prevents spina bifida

Best Foods: meat, poultry, fish, clams, milk, eggs

If you must: Vitamin B12

Vitamin D: for sex hormones, organs

Best foods: milk, pork, seafood

If you must: cod liver oil

Vitamin E: healthy placenta

Best foods: olive oil, nuts

If you must: Dr. Ron's vitamin E

Vitamin K2: for infant growth, healthy bones, healthy sperm

Best foods: goose liver, cheese, natto, pastured butter, eggs

If you must: Dr. Ron's butter oil

Zinc: for sperm and eggs, cell division, healthy thyroid

Best Foods: oysetrs, beef, shrimp

If you must: brewer's yeast

Affirmations to Counteract Anxiety

The calming effects of meditation can clear your thoughts and help you cultivate the inner awareness essential for emotional balance. When practiced regularly with self-acupressure, it can counteract anxiety, worry and depression. Deep breathing during meditation heightens your senses and makes you more aware of your feelings. Holding the acupressure point known as CV 17 while you do slow, deep breathing in and out of your nose will regulate the amount of air you assimilate and is an excellent technique for calming anxiety and nervousness.

Acupressure Point:  CV 17, also known as the "Sea of Tranquility".
 
Point Location: On the center of the breastbone, four finger-widths up from in an indentation.

Point Focus: Calms and relaxes the body, releases the chest, regulates cardiovascular functions, nourishes the heart.

Physical Imbalances: Nervousness, difficult breathing, chest tension or congestion, heart palpitations, chest pain, dizziness, anxiety.

Emotional & Spiritual Aspects: Emotional balancing, relieves depression, grief, sadness, anguish, emotional trauma, balances the emotions and calms the spirit.

Hold CV 17 as you begin the following deep breathing meditation:

Take a few deep breaths, and observe your breathing. Pay attention to the smooth rhythm of your inhalations and exhalations. If extraneous thoughts come into your mind, simply be aware of them, let them go and return your attention to your breath. As you breathe, say to yourself, "Breathing in, I am aware of my thoughts; breathing out, I let them go." If you can stay focused on following your breath for three to five minutes, you are off to a good start. Try working up to 20 minutes.  

Affirmations to Counteract Anxiety

Positive affirmations are a great tool to reprogram your unconscious mind from negative thinking to positive. The idea is to take positive statements of what you would like to see manifested, and repeat them enough so that they’re part of your way of thinking and seeing the world; this operates in the same way that negative self-talk does, but in a way that benefits you.Try incorporating the following affirmations into your CV17 meditation:

• I let go of my expectations.
• I trust that I will be taken care of.
• I am at peace with myself in the present moment.
• I consciously breathe deeply and let go of any anxiety.
• I am safe and let go of what the future may bring.

Spa At Home!

Face masks tend to be considered indulgent (which is why I love them!), but they are actually a necessary part of a good skin care regimen. While cleansing, toning, and moisturizing are a must for clean, glowing skin, it is important to take some time to "rest" and nurture your skin through various and appropriate masks. Aim to apply a face mask at least once a week. After cleansing and exfoliating, the skin on your face has warmed, the pores opened, and it will respond better to a mask. The type of mask you choose is up to you. Oily skins tend to prefer masks that tighten; dry skins are more suitable to thick, goopy concoctions; normal skin is lucky enough to choose between the two.

To get even more out of your weekly mask, make a pampering experience out of it! Run a hot bath, light some candles, and play your favorite music. After applying the mask, soak in the bathtub for at least 10-15 minutes. The heat and steam will not only work wonders on your stress levels, but they will also encourage your skin to respond positively to the treatment by opening the pores and relaxing away any stress and frown lines. Always apply a good moisturizer after cleansing off your mask with lukewarm water.

Tightening Mask (best for normal skin)

This egg and lemon combined make an excellent purifying and skin-tightening mask. The lemon in particular will help with any problem spots or dry areas.

1 tbs whiskey (reserve a shot for yourself to enjoy while your mask sets if you like!)
1 egg
1/4 cup dry milk powder
juice of 1 lemon

Combine all the ingredients. Spread the mask over entire face and neck, avoiding the eye area. Allow to dry before removing with a wet wash cloth.

Refreshing Watermelon Mask (best for oily skin)

Watermelon is extremely refreshing and hydrating for the skin. This mask is great for oily skin. If you have dry skin, add a banana instead of yogurt.

1 cup watermelon, chopped
3 tbs yogurt

Mash the watermelon in a small bowl until smooth. Add the yogurt and blend. Apply to the face and neck, then cover your face with a moist cloth. Leave on for 10 minutes, then rinse with lukewarm water.

Firming Vitality Mask (suitable for all skin types)

Strawberries help to restore elasticity and vitality to your skin. This recipe is ideal for tired-looking skin.

1 1/4 cups strawberries, very ripe
3/4 cup cornstarch

Mix strawberries and corn starch together to make a paste and apply to the face and neck, avoiding the eye area. Leave on for 30 minutes and rinse off with lukewarm water.

Brighten Up Mask (suitable for all skin types)

This face mask will help restore tone and vitality to your skin. Strawberries add color to your skin, as their antioxidants help to fight free radicals, which can rob your skin of it's luster. Cucumber is extremely cooling, while honey is an excellent healer. You can apply honey directly to spots or scars to help speed up the healing process.

1 tbs ground almonds
3 strawberries
1/2 cucumber
1 tsp organic honey
1 tbs yogurt

Blend the ingredients together until smooth. Apply the mixture to cleansed, damp skin. Leave for 15 minutes or until dry, then gently wipe off with a damp wash cloth.

Antiaging Banana Mask (suitable for all skin types, terrific for dry skin)

Bananas contain large quantities of magnesium, potassium, iron, zinc, iodine, and vitamins A, B, E and F. This is an ideal antiaging treatment for skin of all ages, and my personal favorite!

1 small banana
2 tbs fresh heavy cream
1 tbs organic honey
1 tbs oat flour
Filtered water

Mash the banana, and then add cream, honey, and flower. Mix well. You may need to add more cream or flour to obtain the right consistency. Apply mask to clean face, making sure to include the area around your eyes and neck. Leave on for 30 minutes. Rinse with lukewarm water.