Fertility Friendly Beef Casserole

Hearty comfort meals can be fertility friendly. This delicious beef stew, is full of vegetables and legumes for added nutrition.  

The added ginger helps to bring warmth and energy to the reproductive system.  Legumes support healthy insulin levels and kale is jam packed with extra nutrients.  All important factors in eating for reproductive health.

Ingredients (serves 4)

• 1 cup dried borlotti beans
• 1/3 cup lentils
• 2 tablespoons olive oil
• 800g beef chuck steak, cut into3cm pieces
• 1 brown onion, chopped
• 3 garlic cloves, crushed
• 200g button mushrooms, halved
• 3/4 cup dry red wine
• sprinkle of dried ground ginger
• 400g can diced tomatoes
• 1 cup beef stock
• 1 red capsicum, chopped
• 1/2 bunch silverbeet or kale, trimmed, shredded finely

Method

1. Place beans and lentils in a small bowl. Cover with boiling water. Set aside for 1 hour. Drain.
2. Meanwhile, heat half the oil in a large saucepan over high heat. Add half the beef. Cook for 3 to 4 minutes or until browned. Transfer to a plate. Repeat with remaining oil and beef.
3. Reduce heat to medium. Add onion and garlic to pan. Cook for 3 minutes or until tender. Add mushroom and wine. Bring to the boil. Return beef and juices to pan. Add tomato, stock and capsicum. Bring to the boil. Reduce heat to low. Simmer, covered, for 1 hour 15 minutes. Add ginger, beans and lentils. Simmer, uncovered, for 20 minutes, stirring occasionally, or until beef is tender. Stir in silverbeet. Cook for 5 minutes or until wilted. Serve.

Is Your Body Baby Ready?

If you have been trying to conceive with no success, your body may not be ‘baby ready’. The great news is, making targeted changes can help you to fall pregnant faster and maintain a healthy viable pregnancy.

 

For many women, the key to improving fertility naturally is to ensure healthy hormonal balance.  One such hormone is insulin. This hormone is so easily influenced and is the key to overall hormone balance, regular ovulatory cycles, optimal egg quality, healthy embryo development and implantation.  It also plays a role in maintaining the PH of cervical mucus.

 

So What Exactly Does Insulin Do?

Understanding the influence of insulin is the first step in the right direction to making pregnancy happen.  Symptoms of imbalance can include cravings, weight gain, mood swings, headaches and insomnia.

 

Although maintaining balanced insulin levels can be challenging, it is widely agreed that dietary changes, although an integral component healthy insulin balance; are not the only influence. 

 

Researchers now agree that there are other underlying factors aside from diet such as  infection, toxins, digestive problems, stress and immune irregularities that can influence  insulin secretion. [i] [ii] [iii] This is why identifying and addressing these underlying factors plays such an important role in ensuring your body is baby ready.

 

My Solution is Simple. 

Solve the Problem That Others Seem to Ignore.

 

The good news is, improvement in these areas can be achieved with a little helping hand from mother nature.  Getting things right takes expertise, guidance and an individualized approach.  

 

The best way to improve fertility naturally is to peel back the layers and get to the root cause.  Without this important step, all your efforts may merely be bandaging symptoms.  Although this can take time and requires expertise, the results can be startling. Restoring balance to each of these levels will dramatically increase your odds of conceiving.  The great news is, with the right guidance and advice, you can restore balance. 

 

In my experience, fertility challenges stem from a combination of factors that don't come down to a single test result or finding.  Isolating these causes is fundamental to improving pre-conceptive health.  This is why I recommend my patients complete my full fertility profile and assessment.

 

I've had amazing success with women faced with challenges and am confident to say that once your body is baby ready, you will dramatically increase your odds of falling pregnant faster and have a healthy pregnancy.

 

Narelle Stegehuis, is a practicing naturopath and medical herbalist with over 30,000 hrs of in-clinic experience specializing in the natural treatment of women's health and fertility. She is both an accomplished writer, editor and recipient of the Australian Naturopathic Excellence Award. 
To find out more, visit www.bumpfertility.com.au

---

[i] Wang, C.-H., Wang, C.-C. and Wei, Y.-H. (2010), Mitochondrial dysfunction in insulin insensitivity: implication of mitochondrial role in type 2 diabetes. Annals of the New York Academy of Sciences, 1201: 157–165. doi: 10.1111/j.1749-6632.2010.05625.x

[ii] Tehrani, A. Bonakdar., Nezami, B. G., Gewirtz, A. and Srinivasan, S. (2012), Obesity and its associated disease: a role for microbiota?. Neurogastroenterology & Motility, 24: 305–311. doi: 10.1111/j.1365-2982.2012.01895.x 

[iii] Yasuhiro Uchida, Kyosuke Takeshita, Koji Yamamoto, Ryosuke Kikuchi, Takayuki Nakayama, Mieko Nomura, Xian Wu Cheng, Kensuke Egashira, Tadashi Matsushita, Hideo Nakamura, and Toyoaki Murohara.  Stress Augments Insulin Resistance and Prothrombotic State: Role of Visceral Adipose-Derived Monocyte Chemoattractant Protein-1 Diabetes June 2012 61:1552-1561; published ahead of print March 6, 2012, doi:10.2337/db11-0828

Cysitis, Fertility and Effective Natural Support

Interstitial Cystitis (IC) and Urinary Tract Infections (UTI’s) are two very different conditions experienced by women.  Three questions that women often ask are ‘what is the difference?’ 'do they affect my fertility' and ‘are there effective natural solutions to help?’

So let’s firstly explore the difference between Interstitial cystitis (IC) and non complex Urinary Tract Infections (UTI’s).

Interstitial Cystitis is a complex condition of the bladder, caused by the protective bladder lining breaking down.  This may be due to infection, inflammation, hormones or autoimmune conditions.  With IC symptoms often worse during ovulation and under stress, a ‘neurohormonal' and immune connection is likely for many women and all of these factors have an affect upon fertility [1-6].  

Urinary tract Infections however, are infections of the urinary tract.  Bacteria that live in the digestive tract, in the vagina, or around the urethra are the most common cause of UTIs.  Research also supports the influence of hormones such as estrogen associated with reproductive disorders (Poly Cystic Ovarian Disorder, or Endometriosis for example)  enhancing the growth of many bacteria associated with recurrent UTI’s [5].  UIT's also influence your ability to conceive and carry a healthy pregnancy to term.

Although symptoms like bladder pain and urinary symptoms, such as frequent voiding (feeling like you want to go to the toilet a lot) and urgency are common to both conditions, IC is vastly different with patients describing pain as intolerable. 

So what natural options are available?

Both IC and UTI’s may improve with medical treatment but unfortunately infection associated with both of these may be resistant to traditional antibiotic treatment which means symptoms may recur with time. 

Improving bladder and the health of the urinary tract is achievable in two easy steps.

Step 1 Identify the underlying cause 
Step 2 Implement a targeted treatment strategy to address the cause 

You can also start today by making small changes such as giving up coffee and alcohol and consuming a more alkaline diet.  Infact, adapting your diet and lifestyle according to your hormonal profile, can make the world of difference. 

Finally, the choice of traditional herbal medicine for IC and UTI’s depends upon the underlying contributing factors to the condition, such as hormones, auto-immunity,  central nervous system excitability, bacterial infection, inflammation or digestive weakness . So if you have tried over the counter remedies such as cranberry and still experience symptoms, a personalized herbal tonic by a qualified medical herbalist is best. 

These conditions are complex and require an individualized treatment approach.  It is recommended that you seek the expertise of a qualified health practitioner and if symptoms persist seek medical advice.

Narelle Stegehuis, is a practicing naturopath with over 30,000 hrs of in-clinic experience specializing in the natural treatment of women's health and hormonal imbalances. She is both an accomplished writer, editor and recipient of the Australian Naturopathic Excellence Award. 
To find out more, visit www.bumpfertility.com.au

References

1.            Grover, S., et al., Role of inflammation in bladder function and interstitial cystitis. Therapeutic Advances in Urology, 2011. 3(1): p. 19-33.

2.            Montag, S. and R. Moldwin, Minimally Invasive Therapy for Interstitial Cystitis/Painful Bladder Syndrome, in Smith's Textbook of Endourology2012, Wiley-Blackwell. p. 1640-1649.

3.            Hsieh, C.-H., et al., Treatment of interstitial cystitis with hydrodistention and bladder training. International Urogynecology Journal, 2008. 19(10): p. 1379-1384.

4.            Fall, M., P. Hanno, and J. Nordling, Bladder Pain Syndrome, Interstitial Cystitis, Painful Bladder Syndrome, and Hypersensitive Bladder Syndrome: New Nomenclature/New Guidelines. Current Bladder Dysfunction Reports, 2011. 6(3): p. 116-127.

5.            Sonnex, C., Influence of ovarian hormones on urogenital infection. Sexually Transmitted Infections, 1998. 74(1): p. 11-19.

6.            Theoharides, T.C., et al., Interstitial Cystitis: A Neuroimmunoendocrine Disordera. Annals of the New York Academy of Sciences, 1998. 840(1): p. 619-634.

7.            Mills, S.B., K., Principles and practice of Phytotherapy2000: Churchill Livingstone.

8.            Naish, F.R., J., The Natural Way To Better Babies: preconception health care for prospective parents. Vol. 5. 1996: Random House.

9.            Mills, S.B., K., The Essential Guide To Herbal Safety2005: Elsevier, Churchill Livingstone.

10.          Sarris, J.W., J., Clinical Naturopathy2010: Elsevier.

11.          Pizzorno, J.S., P., Naturopathic Medicine: Fundamentals of Complementary and Integrative medicine.2006, St. Louis: saunders Elsevier.

Fertility Friendly Pumpkin Soup

This is one of my favorite soups for many reasons.  Aside from being budget friendly, it is sustaining, fertility friendly and hormone balancing.  Enjoy!

 Serves 6

Is Your Body Baby Ready?

1/3 cup olive oil
1.5 liters vegetable stock
1 leek, (white part) thinly sliced
3 cloves garlic, finely chopped
1 cinnamon stick
3cm piece ginger, peeled, thinly sliced
1 tsp cumin seeds
1 sweet potato peeled, coarsely chopped
1.5kg butternut pumpkin, peeled, seeded, cut
into pieces
1/3 cup red lentils
Juice of 1/2 lemon
Coriander sprigs to serve
2 tsp salt

1. Heat oil in a large saucepan over lowmedium heat and cook leek, garlic and 2 tsp salt, stirring occasionally, for 3 minutes or until soft. Add cinnamon, ginger and cumin and stir for 1 minute or until fragrant. Add sweet
potato, pumpkin and red lentils. Stir to coat in onion mixture.

2. Add stock and bring to the boil, then simmer for 50 minutes or until lentils are soft.
3. Remove and discard cinnamon stick from soup. Add lemon juice then process in a food processor or blender until smooth. Return soup to pan and reheat over medium heat.

Serve topped with coriander sprigs.

IMPORTANT: New Information For Endometriosis Sufferers

Have you been diagnosed with endometriosis?  If so, recent research reveals new and exciting ways to not only improve debilitating symptoms, but most importantly reverse the cause.

Discovering a New Cause & Finding Solutions

Until now, endometriosis was thought to be caused by a combination of hormones, auto-immune conditions, environmental pollutants and genes [1-3].  However, exciting new research has found that these are triggers for tissue growth rather than initial endometrial tissue development.

Researchers have found bacterial, viral and possibly parasitic infections may be the initial cause of endometrial tissue development [4-8] with some resistant bacteria remaining active in the female reproductive system indefinitely. 

The Good News Is, This New Theory Opens The Door To Solutions

Rethinking conventional treatment models of endometriosis (both natural and orthodox) is the first step.  With the focus of these models being on supporting healthy hormonal balance and other supporting triggers such as inflammation and auto-immune influences [2, 3] the underlying cause such as infection, is often over looked.

An individualized approach to endometriosis treatment, integrating both traditional methods such as hormonal balance and diet and lifestyle changes, with targeted natural immune support to get to the cause, means effective, long term management of endometriosis, is closer than ever before.

Stop Endometriosis in its Tracks.  Treat the Underlying Infection  

With many infections proving resistance to traditional treatments, perhaps the answer can be found in nature.  Research indicates targeted medicinal herbal support such as Andrographis paniculata, Astragalus membranaceus, Hypericum perforatum and Echinacea angustifolia, provide but just a few traditionally tried and tested options [9-12].

Narelle Stegehuis, is a practicing naturopath with over 30,000 hrs of in-clinic experience specializing in the natural treatment of women's hormonal imbalances. She is both an accomplished writer, editor and recipient of the Australian Naturopathic Excellence Award. 
To find out more, visit www.bumpfertility.com.au

References

1.            Harris, H.A., et al., A selective estrogen receptor-β agonist causes lesion regression in an experimentally induced model of endometriosis. Human Reproduction, 2005. 20(4): p. 936-941.

2.            Trickey, R., Women, Hormones and The Menstrual Cycle.  Herbal & Medical Solutions From Adolescence to Menopause.1998: Allen & Unwin.

3.            Naish, F.R., J., The Natural Way To Better Babies: preconception health care for prospective parents. Vol. 5. 1996: Random House.

4.            Aggarwal, B.B. and K.B. Harikumar, Potential therapeutic effects of curcumin, the anti-inflammatory agent, against neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune and neoplastic diseases. The International Journal of Biochemistry & Cell Biology, 2009. 41(1): p. 40-59.

5.            Khan, K.N., et al., Toll-Like Receptors in Innate Immunity: Role of Bacterial Endotoxin and Toll-Like Receptor 4 in Endometrium and Endometriosis. Gynecologic and Obstetric Investigation, 2009. 68(1): p. 40-52.

6.            Khan, K.N., et al., Differential macrophage infiltration in early and advanced endometriosis and adjacent peritoneum. Fertility and sterility, 2004. 81(3): p. 652-661.

7.            Khan, K.N., et al., REVIEW ARTICLE: Immunopathogenesis of Pelvic Endometriosis: Role of Hepatocyte Growth Factor, Macrophages and Ovarian Steroids. American Journal of Reproductive Immunology, 2008. 60(5): p. 383-404.

8.            Khan, K.N., et al., Association of interleukin-6 and estradiol with hepatocyte growth factor in peritoneal fluid of women with endometriosis. Acta Obstetricia et Gynecologica Scandinavica, 2002. 81(8): p. 764-771.

9.            Mills, S.B., K., The Essential Guide To Herbal Safety2005: Elsevier, Churchill Livingstone.

10.          Wagner, H., Herbal Immunostimulants. Z Phytother, 1996. 17(2): p. 79-95.

11.          Butterweck, V.S., St John's wort: role of active compounds for it's mechanism of action and efficacy. Wien Med Wochenschr, 2007. 157: p. 356-361.

12.          Zheng, Y., X. Liu, and S.-W. Guo, Therapeutic potential of andrographolide for treating endometriosis. Human Reproduction, 2012. 27(5): p. 1300-1313.

Inflammation, Immunity & Infertility

We often think of pain and inflammation as a result of localised injury due to sprains, cuts and insect bites.  However, when pain and inflammation is happening internally (as in the case of immune system problems), it is not so easy to detect.  What we do know though, is that inflammation is a key driver of many chronic, degenerative conditions such as fatigue, hormonal imbalance and lowered fertility.

You may not even be aware that your body is inflamed.  You may think that the ongoing tiredness, digestive problems or those aches and pains that you feel when you wake up in the morning are a sign of old age. If only it were that simple!

Top 5 Causes of Inflammation Affecting Fertility

Many elements of our modern lifestyles can perpetuate and exacerbate inflammation, including:

1. toxicity
2. stress
3. poor dietary habits
4. drug and alcohol abuse
5. low levels of physical activity

Top 5 Reasons To Lower Your Body's Inflammatory Response

1. Inflammation Triggers Increased Fat Cell Production - As a safety mechanism, toxins that cannot be eliminated are stored in fat cells. As more toxins are ingested, more fat cells are added to store them, causing weight gain. Eventually the fat cells can become unstable and toxins start leaking into the blood. This can set up an inflammatory response to clean up the ‘foreign bodies'.  A 5 kilo fluctuation in body weight can decrease your changes of conceiving naturally by 20%.

2. Inflammation Causes Leptin Imbalance - Leptin is the hormone responsible for helping regulate appetite and energy production.  Studies conducted at Harvard Medical School suggest the chemicals which help to control the inflammation can have a disrupting effect on leptin a key hormone in metabolic regulation and fertility health.

3. Inflammation Triggers Insulin resistance - The same study showed the same effect on insulin, a hormone that regulates blood sugar. The body's chemicals which control inflammation have a disrupting effect on insulin causing insulin resistance. This is why there is a strong correlation between being overweight, insulin resistance and lowered fertility.

4. Inflammation Triggers Complex Hormone Imbalances -  A number of studies have shown that overweight individuals have high levels of leptin but it is no longer effective. High levels of this hormone are a problem because they further increase inflammation, interfering with the entry of glucose into the cells and with the body's insulin response. This may, in turn, lead to insulin resistance and influence the production of other reproductive hormones such as estrogen, progesterone and thyroid hormones. 

 5. Increased Fat Storage Triggers More Inflammation - When you have an increase in fat storage, the inflammatory response becomes heightened and so the vicious cycle continues.

Symptoms to look out for:

• Lowered Immune System
• Fluid retention
• Headaches
• Stubborn weight gain
• Tummy fat that won't budge
• Uncontrollable cravings
• Aches and pains

Food Power to Produce or Reduce Inflammation

Fruits, vegetables and good fats from fish and nuts all help to reduce inflammation, whilst other foods can increase inflammation. Inflammatory foods include high sugar foods, heavily processed foods that are high in colours, flavours and other artificial ingredients and foods that are high in certain fats, such as many processed and fast foods.

Steps to overcoming chronic inflammation and eliminate toxins

• Remove processed foods from your diet
• Eat organic foods whenever possible
• Eat a wide variety of fresh fruits and vegetables
• Limit intake of saturated fats
• Increase intake of omega-3 fatty acids
• Buy a water filter and drink 2 liters of filtered water a day
• Undertake moderate physical activity

Effective Natural Anti-inflammatory and Fertility Support

Fortunately nature has provided us with many remarkable herbs which have been used traditionally for centuries to treat acute pain and inflammation. Some of these are:

• Turmeric has anti-inflammatory actions and has traditionally been used in herbal medicines to support digestive health,reducing toxicity and inflammation.
• Boswellia has anti inflammatory properties.
• Ginger has traditionally been used as an anti-inflammatory for arthritis.
• Hemidesmus, Echinacea and Rehmannia to regulate the immune system
• Chaste tree, Licorice, Paeonia to support female reproductive health

There are many natural herbal and homeopathic treatments to help you detoxify and overcome inflammation. These should only be undertaken with the help of a qualified practitioner who can take your individual circumstances into consideration. Some herbs may be contraindicated if taking certain pharmaceutical medications or if sensitive to salicylates. A naturopath can develop a supplement program designed to help you detoxify, overcome inflammation and lose weight naturally and safely.

Narelle Stegehuis, CEO of Bumpfertility is a practicing naturopath with over 30,000 hrs of in-clinic experience. Specializing in the natural treatment of women's hormonal imbalances and fertility she has a trained eye forgetting to the cause of infertility challenges.  Uniquely, for patient convenience, her programs are offered via the internet. She is both an accomplished writer and recipient of the Australian Naturopathic Excellence Award. To find out if hormones are making you fat, visit http://www.bumpfertility.com.au


Current Drug Targets Inflammation and Allergy. 2005 Jun;4(3):281-6. Macrophages in inflammation. Fujiwara N, Kobayashi K.
Jane K. Howard and Jeffrey S. Flier, Attenuation of leptin and insulin signaling by SOCS proteins. Trends in Endocrinology & Metabolism, Volume 17, Issue 9, 365-371, 1 November 2006
Obesity. Gabriel I Uwaifo, MBBS, Clinical and Research Attending, Assistant Professor of Medicine and Endocrinology, MedStar Clinical Research Center, MedStar Research Institute and Washington Hospital Center

A healthy recipe for miso soup to support your fertility through the cooler months ...

Need a boost this winter?  Want to improve your fertility and nurture your health with food?  This is one of my all time fovorite recipes for booting the system during the cold and flu season and supporting healthy digestive health, so important for fertility!  Jam packed with super nutrients, it's sure to get you through this winter.


INGREDIENTS

Half a cup wakame or kombu seaweed
Three tablespoons miso paste (gen mai)
Four shiitake or reishi mushrooms (dried or fresh)
One and a half cups of chopped vegetables (leek, onion, carrot, cabbage, turnips, potatoes, sweet potatoes)
Four to five cups of water (or vegetable stock or seaweed soaking water)
One teaspoom sesame oil.
One teaspoon ginger, grated
One clove of garlic, minced

METHOD

    * If you are using dried mushrooms, soak mushrooms in boiling water for one hour, discard the stems and soaking water.
    * Soak seaweed in water (wakame: 20 min, kombu: 4 min), keep soaking water. Cut seaweed into strips.
    * Sauté seaweed and vegetables in a pan with a little oil.
    * Add water and bring to boil. Reduce heat to low and simmer covered for 10 minutes. Then add tofu pieces.
    * Cream miso in a little broth and return to soup. Cook on low heat for a couple of minutes. Do not overheat miso as it will destroy the active lactobacillus (beneficial bacteria).
    * Garnish (seeds, toasted nori flakes, chives, parsley). Serves four.