Since my last post, a lot of women have asked me how to get started on eating better and improving their diet for fertility without making a huge jump.  Let me start by saying that it is EXTREMELY difficult to upend your diet, which is frequently your only source of comfort in this whole journey.  I often asked myself, "why the hell should I give up my nightly wine if I am just going to go to the doctor's office where they will tell me that there is yet another complication and we have to wait again?"  A clear precedent had been established.  I went to the doctor sometimes weekly, sometimes monthly, but on every visit, the results were the same: you are just not ready to try again.

So, to all of that, I say start with something simple.  Maybe you love your nightly glass of wine, but you are willing to give up caffeine.  Try decaf or various forms of herbal tea.  I've been caffeine free since May 2013.  For whatever reason, that was easiest for me to give up.

But, maybe eliminating things is just too hard right now.  Many dieticians say that adding good foods to your diet is easier than taking out the bad ones.  Why not start there?  When I was working with the nutritionists at <a href="http://pullingdownthemoon.com/">Pulling Down the Moon</a>, they gave me a list of fertility "go" foods which should be eaten every day. (I highly recommend working with the girls at PDTM.  It is a bit pricey, but their advice is worth every penny.)

<strong>Cruciferous vegetables</strong>:  broccoli, cabbage, cauliflower, Brussels sprouts, kale etc.  I've mentioned this one before.  Not only healthy because they are loaded with vitamins and fiber, they also convert "bad estrogens" into good ones.

<strong>Berries</strong> are antioxidant rich and prevent inflammation.  It's important to always choose organic.  Berries are always on the "<a href="http://www.ewg.org/foodnews/summary.php">Dirty Dozen</a>," a list comprised of the 12 foods with the highest concentration of pesticides.  (Some foods require fewer pesticides and/ or have a thick outer skin, and it is ok to choose conventionally produced.  These are sometimes known as the "Clean 15.")  In the winter, if cost is a factor, choose frozen, organic berries and eat them plain or in smoothies, with oatmeal etc

<strong>Healthy Fats</strong>: think fatty fish like salmon and anchovies, nuts, avocado, olive oil and canola oil.  (Avoid using soy oils and other generic vegetable oils.)  Limit your fish consumption to avoid mercury, and choose fish lower on the food chain for the same reason.  Salmon and anchovies are 2 low-mercury choices.  The Omega-3s in these foods not only help with cholesterol but also help with healthy egg production.

<strong>Lignins</strong>: found in fiber-rich foods like berries, root veg, beans, and whole grains.  These foods also help with estrogen regulation.

<strong>Beans and lentils</strong>: high fiber foods which again help to remove excess toxins and estrogen from the body.

<strong>Whole grains</strong>: fiber and B-vitamins needed for egg development and ovulation.  For this reason, I also use nutritional yeast on my food, which is very high in B vitamins.  If you have never tried it, sprinkle a healthy dose on popcorn or eggs for a slightly nutty or cheesy flavor.

<strong>Lean protein</strong>: again choose cage-free or organic eggs and meat, grass-fed red meat.  If you have PCOS, include protein at every meal to help maintain even blood sugars.

A good starting place?  I hope so.  Remember, I'm not a nutritionist (though I have thought about going back to school for that).  I'm just a PCOS patient who has battled this disease for the last 15 years and fought for my fertility starting in October 2010.  But the information I have given here comes directly from my work with nutritionists over the past year.  I wrote this piece to help you all get started, but I also wrote it as a reminder to myself.  Today is day 3 of my cycle and also the first day to start Femara for our very first assisted cycle.  The stakes are at an all-time high, and I want to be doing everything I can to help the process along.  Cross your fingers, say a prayer, dedicate your yoga practice to us or just think good thoughts.  We'll do the same for your wherever you are in your journey.