I want to be a Hot Fudge Sundae, not eat one!

PCOS DIET I want to be a Hot Fudge Sundae, not eat one!

I try to keep my diet healthy everyday because I want to be a Hot Fudge Sundae, not eat one! When I first realised that I had PCOS I was inclined to dismiss it, partly because my Doctor did not accept it existed and secondly I thought I could deal with it. Many years and many operations for the removal of cysts later, I decided crunch time had come.

I want to be a Hot Fudge Sundae

I searched pcos weight loss success stories, and through my research realised first I had to eat less processed food and also lose weight. fortunately the two objectives went hand in hand. As I cut down my consumption of food I lost weight and then found a lot of my symptoms were reduced and the cysts were gone forever. I am not saying that this was easy  but the severity of my symptoms meant that I had to make a choice to be healthy or very poorly.

 

Developing my Natural PCOS Diet

At first I fought it wanting to get back to my normal way of eating, but each time I had a really day I felt terrible afterwards. I found that not eating wheat was a wise choice, but that did not mean I had to do without bread I discovered Spelt bread; and could still have the odd sandwich.

The second biggest change I made was to cut milk from my diet, this in fact was one of the easiest as I hate cow’s milk. I started to drink soy milk made from soya. Cows eat a lot of grass and the pesticides in the soil are present in that grass. The pesticides go from the soil to the grass to the cow and then to the human. Not only that, but changes in food production mean that cows are injected with massive amounts of hormones, that eventually  reach your system and that is the very last thing that anyone with PCOS need. Also  milk is very high in fat  and the vegetable alternatives such as hazelnut or almond or soy milk are far healthier. if you find the change hard then use half milk and half soya milk for a week then a week with a quarter of cows milk and three quarters of vegetarian milk. This way you get used to the taste of vegetarian milk. Having spoken to hundreds of women they can’t even drink cows milk once they have made the swap. One of the greatest benefits of changing from cows milk is the fact that phytochemicals in soya beans reduce the effects of excess estrogen in the body, a great benefit to PCOS sufferers.

Another huge change in my natural PCOS diet was to radically reduce carbohydrates. Spelt bread is a once a week treat, but pasta was reduced as well. I only ever ate whole grain pasta, but looking at the ingredients I was dumbfounded how high in carbs it was. Every 10 days I now eat half a packet of ramen type noodles. Yes vegetarian spaghetti on top of noodles is a tad weird, but you do get used  to it. When the food choices got tough I remembered the surgery I had undergone and bingo those food choices didn’t seem half bad.

So what is it I do eat. I eat meat but less of it and I make sure it is organic. Organic meat comes from animals that live outside naturally. They are not injected with chemicals or hormones. Have you ever noticed how much water there is in bacon when you fry it, that is chemicals.

There is saturated fat in red meat but it is the same in processed meats and unprocessed meat. However processed meat such as bacon, sausage and deli meats  contains nearly five times as much sodium than unprocessed meats. Equally worrying is the fact that they contain a much higher amount   of nitrogen preservatives.

Modern research indicates that the bigger the choice of food the more we eat. I know that is true with fruit and vegetable and salads, the more I prepare the more I eat, but those  foods are the good guys. We should all try to avoid buffets, they are designed to make us overeat. Increase the color of the vegetables that you eat daily. Eat loads of fruit, but eat it alone don’t combine it with other foods. Add raw vegetables to your diet by putting them in bowls on the table. Start your meal with raw vegetables and snack on vegetables.

These changes may sound extreme but don’t forget for many women they are choices they will have to make because one of the key side affects of PCOS is infertility.

healthy food

Your PCOS Diet and the Food Pyramid Produce the Clash of the Titans.

Your PCOS Diet and the Food Pyramid Is a No No.

If you look at the British, American or Australian food pyramid you will read and visually see that you should be eating a lot of grains. Sounds great, we all know the complex carbohydrates are good for us. Your PCOS Diet and the Food Pyramid often produce the Clash of the Titans. Possibly the worst thing you can eat if you want to control your PCOS through diet, and let’s face it there are few other options. Medication doesn’t work so you have to develop your own PCOS diet.

Your PCOS Diet and the Food Pyramid Produce the Clash of the Titans. The problem with the PCOS diet eating grains is twofold. The first problem is the missing link in diagnosing PCOS is often insulin resistance. If you are insulin resistant then you need to control your carbohydrates, that is all carbohydrates including grains.

The second problem is even more frightening, Celiac disease, or gluten intolerance is a gastro-intestinal system disorder which has been reported as a cause of irregular menstruation, infertility, delayed puberty and early menopause, as well as obstetrical complications (Sher KS et al). A Turkish study reported in International Journal of Gynecology and Obstetrics that the presence of gluten intolerance was found in many women with unexplained fertility issues.

So your Doctor could be recommending to you what would be a healthy diet for most of the population and your are blindly following and giving yourself a double whammy because PCOS and gluten intolerance is associated with infertility.

Gluten intolerance causes fertility problems for both men and women so if you have PCOS and you are trying to conceive it may be worth trying a gluten free diet.

What is Gluten?

Gluten is a protein found in wheat and other cereal grains. It is used in bread and some cake making recipes because it helps to punch holes in the dough which creates texture and chewiness.

If you have tested positive for PCOS and suspect that you or your partner are gluten intolerant, you need to avoid

  • wheat
  • bulgar
  • semolina
  • couscous
  • seitan
  • spelt
  • triticale
  • kamut
  • rye
  • barley

Technically most people think that oats are safe, but often they have been processed in the same mills as the other grains so there is a huge potential for cross contamination.

It is safer to get a test for gluten intolerance as a gluten free diet often incurs expense and always means being commitment.

Sadly lab testing is still often misinterpreted by doctors. There are several tests and most of them give inaccurate results. A small bioposy can be done in the intestine and this is often combined with blood tests, but too often when they come back clear, the Doc will tell you that you are not sensitive to gluten. What he should be telling you is that you don’t have celiac’s disease, and whilst that is fantastic news it does not mean that you are not gluten intolerant.

 

  1. Anti-gliadin antibodies – this is a blood test that measures for antibodies to one of the types of gluten found in wheat.  It is not very comprehensive and often times gives false negative results.
  2. Anti-tissue transglutaminase – this test is only specific for celiac disease and also has a tendency to come back falsely negative.
  3. Intestinal Biopsy – this test is also only specific for celiac disease and comes back with a lot of false negatives

 Am I Gluten Intolerant?

Some people feel so much better after going gluten free, that they forgo any testing and just stick to the diet.  Some people need a black and white answer – Am I gluten sensitive or not?  Without a solid answer, they have trouble justifying the diet and usually cheat on a frequent basis.  The problem with cheating is that gluten can cause damage to the body in very small amounts (20 ppm).  The best way to get this black and white answer is to have genetic testing performed.  If you cannot afford to have genetic testing performed, the following is a quick self test that you can use to help determine whether or not you are gluten sensitive

Gut Symptoms

Head & Nervous System Symptoms

Muscle & Joint Symptoms

Hormonal Symptoms

Immune Symptoms

References
(Sher KS,Marberry JF. Female fertility, obstetric and gynecological history in coeliac disease. Digestion 1994;55:243–246..)
N.K. Kuscu , S. Akcali , N.T. Kucukmetin reported in International Journal of Gynecology and Obstetrics 79 (2002) 149–150

PCOS Diet and Exercise

Modern medical research indicates that there is a link between the amount of exercise we take and our diet. The idea is to exercise loads and eat a load, which means that there should be no food group which is banned.A PCOS diet has to be for life because PCOS is a lifetime condition which can last until well after the menopause.

PCOS Diet and Exercise


Exercise is beneficial not just because it burns calories, but because the effect carries on even when we sleep. If you exercise like mad and you should be able to eat any type of food, occasionally, what we eat every now and again is of no consequence what’s crucial is the types of food we eat every day.

To get the full benefit from a workout we need to obey certain nutritional rules. The purpose of exercising is to burn off excess fat or to prevent us from gaining access fat. Dietary rules still apply; to lose weight we must use more calories than we eat.

Eating the same amount of calories as we exercise is just a trade-off! The exercise will be healthy and keep us active, which is good but we will not lose weight. Fortunately small changes in our life style can make dramatic differences to our weight.
pcos diet and exercise
Too often because of time constraints we eat what is there and not what is best for us. Most people are aware of what they put in their mouths, and why. Keeping a food journal or diary for a week helps to pinpoint our food choices and more importantly what triggers those choices. For instance skipping breakfast means that we will be hungry mid-morning and more likely to eat a snack which is high in sugar and fat.

Not all carbohydrates are equal during the last 20 years we have found out that porridge oats keeps us fuller for longer. By looking at a food diary you can see whether you need to restrict fats, processed foods or sugars or all of those! Proteins for breakfast such as fish or eggs help to satisfy our hunger and make us feel for work for longer.

We all know sweet sugary drinks are bad for us, but they are also addictive start by eliminating one sugary drink a day and replacing it with water, black coffee, herbal teas or a diet drink. Making one small change and building upon this will result in long-term changes, while sudden rapid cold turkey doesn’t work so well in the long term.

One of the excuses for eating fast food is the fact it is so easy, and also accessible. What is more accessible than a banana; wrapped to go, full of potassium, taste and energy. Apples are packed with minerals and are easy to transport as any other food. If this is too much change at once then replace one or two snacks a day with fresh fruit.

Good quality food sources give us more energy which makes us feel like exercising and getting the full benefit from it. Never exercise on an empty stomach, eat healthily two hours before. When you exercise on an empty stomach is like trying to run a car with no gas, it makes a lot of noise but doesn’t get far. Carry a nutritional bar for emergencies these supplements will get you through without having to resort to high sugar and fat snacks.

One of the benefits of exercise is that you feel more mentally alert. Usually this change is apparent within a few days starting an exercise regime. The increased mental acuity makes us feel more energised at the end of the day.

PCOS Diet Recipes

PCOS Diet Recipes

A PCOS diet does not have to be restrictive at all. In fact, we highly recommend that you begin consuming a wide variety of natural foods (including certified organic meats) to kick-start your journey to recovery. PCOS patients need to watch what they eat, because they can easily gain weight from consuming too many calories.

Hormonal conditions such as PCOS can also affect a person’s basal metabolic rate, so it’s important that you have a target caloric intake every day, and that you support your metabolism by exercising regularly.

Regular exercise improves the body’s ability to naturally burn off excess calories. Exercise also helps to restore hormones to their former levels and, while exercise alone cannot cure PCOS, it is a key component in any PCOS management plan.

Here are some basic PCOS recipes that you can try at home:

Wholemeal blueberry muffins

To create wholesome blueberry cakes at home you will need

two cups of wholemeal flour,
1 ½ cups of blueberries,
a dash of natural vanilla essence,
two eggs,
four teaspoons of vegetable oil,
a quarter cup of fresh non dairy milk,
a quarter cup of sliced, ripe bananas,
half a tablespoon of lemon zest.

Begin this recipe by mixing the flour with all the fruit. Once the fruit has been tossed in, transfer the flour and fruit mixture into a mixing bowl. Add the rest of the ingredients, and use a kitchen mixer to blend the ingredients at “high” for thirty seconds. Transfer the resulting mix to seven to eight muffin molds, and bake for twenty minutes. Don’t forget to preheat the oven to 375 degrees Fahrenheit before baking your blueberry cakes. Enjoy your healthy blueberry cakes warm!

Mushroom and Vegetable Medley

This is a convenient take on a Chinese classic. You can consume the resulting dish with brown rice. For this recipe, you will need two cups of oyster mushrooms (feel free to mix different kinds of edible mushrooms), a tablespoon of minced ginger, light soy sauce (adjust to taste), garlic, onions, ground black pepper, oyster sauce (adjust to taste), 2 cups of snow peas, and some green onions (half a cup should do it).

Begin this recipe by heating a pan and pouring about two tablespoons of vegetable oil (olive oil or canola oil are good choices). Sautee the garlic, onions, and ginger. When the onion becomes tender, add the mushrooms, soy sauce, and oyster sauce.

Midway through the cooking process (about five minutes at medium heat), add the snow peas. Don’t forget to mix the ingredients around, to evenly flavor all of the vegetables and mushrooms. The dish is ready when the snow peas are tender.

The snow peas and mushrooms will cook together nicely, and there is no need to cook this dish for an extended period of time. Make sure that you wash all your ingredients thoroughly before cooking. Certified organic does not mean free of dust and bacteria; always wash fresh produce before cooking to avoid any foodborne illnesses.

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The PCOS Fertility Diet


Understanding the PCOS Fertility Diet

It is a common, unfortunate fact that many PCOS patients experience some form of fertility problem after being diagnosed with the disease. A woman’s fertility is directly impacted by PCOS, because female reproduction and, subsequently, the fertilization and gestation process is also largely controlled by hormones.

Hormones are chemical regulators that help the body carry out physiological functions normally and efficiently. When hormone levels are impacted by a disease or chemical agent, a chain reaction occurs within the body and what results is a myriad of hormone-related issues that must be dealt with individually.

If you think you have PCOS because your mother or grandmother had it, make sure that you visit your family physician first, to get a formal diagnosis. No amount of well-written information on the Internet can replace the technical expertise of a medical doctor.

Not all hormonal issues are attributed to PCOS. PCOS is just one of dozens of hormonal diseases affecting women of all ages. It’s important that you know exactly what you are dealing with before making any changes to your diet and lifestyle.

Now, if you have already been diagnosed with PCOS, and you are having trouble conceiving, or if you have already conceived and are worried about your developing baby, here are some diet guidelines that you can use:

PCOS Fertility Diet

1. Carbohydrate intake is a complex issue when a PCOS patient wishes to become pregnant. Since insulin resistance is a very real possibility, a PCOS patient must be careful with how many carbohydrates she is consuming.

Carbohydrate reduction is generally recommended for women so that insulin resistance is controlled, and the chance of becoming pregnant increases proportionately as well. Too much sugar in your diet can further exacerbate the hormonal imbalance brought about by PCOS, so be careful with what you eat and drink.

2. Let us say that you have finally become pregnant. Should you continue with a carbohydrate-restricted diet? No. Physicians agree that during pregnancy, the expectant mother must consume enough carbohydrates to sustain herself and the growing fetus inside. If there aren’t enough carbohydrates, both the mother and growing fetus will starve.

Extra carbohydrates can be sourced directly from food items such as oatmeal mixed with fruit, fruit, and vegetable salads. Cakes, cookies, and breads should be eaten in small quantities only. The bulk of a pregnant woman’s carbohydrates should be sourced from whole foods.

3. According to current studies, regular dairy products have a beneficial impact, and seem to increase the chances of getting pregnant. There is no need to overdo this, though. One full glass of regular, fresh milk is sufficient every day. If you don’t like drinking milk, you can also try consuming yogurt or cheese.

4. One supplement worth mentioning is folic acid. The latest research on this wonderful nutrient reveals that if a woman takes four hundred micrograms of folic acid per day, she will be able to decrease the incidence of fertility issues in a short span of time. Folic acid is widely available worldwide, so you can easily try it if it would work in your case.

An Effective PCOS Diet Plan

Women who are diagnosed with PCOS are often at a loss as to how they will manage their condition. Many feel helpless when they are told that there is no real cure for the condition, and that it is chronic and only the symptoms may be managed effectively.

If you have been recently diagnosed with PCOS (polycystic ovarian syndrome) then know that there are steps that you can take to naturally manage your condition.

You can reduce the impact of this disease by making changes in your diet and lifestyle. However, we still recommend that you continue with your current treatments for PCOS, as your treatment will be responsible for taking care of the most complex issues raised by your condition.

The PCOS diet is a special diet plan designed specifically for women who wish to manage the symptoms of their condition by making sustainable changes to the way they eat. A PCOS diet doesn’t just help restore hormonal balance in the body – it can also help reduce your weight (if you are overweight) and help restore you to full health.

Unlike other diets, the PCOS diet is not restrictive, nor does it advocate buying commercial weight loss supplements and special food items. An effective PCOS diet focuses more on how much you are eating, as well as the quality of the foods and beverages that you are consuming on a daily basis.

healthy food an effective PCOS DIET PLAN

You can easily create your own effective PCOS diet.

Just keep these two main guidelines in mind:

1. Our first guideline for you is to lower your total carbohydrate intake. Carbohydrates are needed by the body for fuel; every tissue in the body needs it.

However, studies have shown that if a PCOS patient reduces her carbohydrate intake, she will experience fewer symptoms, and her hormonal balance will be restored more easily.

Talk to your physician about carbohydrate reduction. If you are approved for this special diet, you may consult with a dietitian who can create a special meal plan that you can follow. You can also design your own meal plans, so long as your physician is aware of what you are doing.

2. How much whole food are you eating on a daily basis? PCOS patients need to steer clear of unhealthy, processed food items such as cured meats, cookies, candies, etc.

Processed food items tend to have a much higher caloric content, and they are also full of preservatives. The extra calories can mess with your hormone levels, since you will only continue gaining weight if you keep eating them.

The preservatives used in many processed foods and beverages have also been shown to have a negative impact on the body’s hormonal balance. In short, you are making your condition worse by exacerbating the hormonal issues that are already present.

The opposite happens when you start eating more whole foods (organic, preferably). Your hormones will slowly be restored to their former levels (or at least, you won’t have to worry about your hormonal imbalance worsening because of your diet)Don’t forget an An Effective PCOS Diet Plan is more about portion control than deprivation .

FRESH VEGETABLES

PCOS and Diet – The Missing Link

Does a woman’s regular diet affect her ability to effectively manage polycystic ovarian syndrome, or PCOS? According to established medical literature and newer research on this health condition, it appears that the answer is yes, diet does play a crucial role in determining how well a PCOS patient is able to reduce the impact of this disease in her daily life.

PCOS and Diet – The Missing Link


Balancing a woman’s hormone levels is a complex task, which is why physicians never recommend that you self-medicate when you are diagnosed with PCOS. You need to get the appropriate treatment for PCOS, and then proceed with maximizing the effects of your treatment by designing a good PCOS diet that works for you.

The best thing about the PCOS diet is that you can design one yourself. As long as you stay true to the basic principles of a good PCOS diet, you have all the freedom in the world to create and expand your very own special diet that you can then use to reduce the impact of polycystic ovarian syndrome on your life. Are you ready to conquer PCOS through a sensible diet? Here are some essential reminders to get you started on the right track of PCOS and Diet, the Missing link:

PCOS Diet Guidelines


FRESH VEGETABLES

FRESH VEGETABLES

1. An effective PCOS diet requires eating a lot of fresh fruits and vegetables. If you really want to prepare your body for a completely different diet, we recommend that you engage in a raw food cleanse.

A raw food cleanse is essentially just limiting yourself to raw foods (e.g. salads) for a short period of time (some engage in raw food cleanse for just three days), to give your digestive tract time to rest and detoxify itself.

Again, it is best to speak to your physician first, before making any abrupt changes to your diet. This guideline applies most especially to PCOS patients who have already been diagnosed with insulin resistance.

2. Are you a meat lover? There is nothing wrong with eating lean meats in moderation, but if you really want to improve your overall health while reducing the impact of PCOS on your body, we recommend that you start eating more fish. Wild-caught fish is the best option, because fish caught in the wild tend to have more omega 3 fatty acids. Omega 3 fatty acids are helpful because they reduce inflammation in the body, and also help protect the heart from the effects of high cholesterol and elevated blood pressure.

Meat lovers often have a tough time transitioning because they crave the texture and taste of meat. If you have to reduce your meat intake because of sudden weight gain caused by PCOS, you can shift to fish instead. It’s not red meat, but you can definitely season fish to taste like your favorite red meat dishes.

3. The key to regulating your metabolism is to give your body a moderate amount of food frequently. Aim for three big meals a day, coupled with three snacks. It doesn’t matter what time you eat your meals – just keep your portions in check.

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THE STARK REALITY OF PCOS

Introduction to the PCOS Diet

Introduction to the PCOS DietTHE STARK REALITY OF PCOSPolycystic Ovarian Syndrome, or PCOS, is a health condition that affects women aged 13 and older. At the moment there is no cure for PCOS, but adopting a PCOS diet is a crucial step to managing the symptoms. PCOS The disease is passed on genetically to offspring, and both the mother and father are carriers of the PCOS-inducing gene. In short, if your father has the gene, he may have passed it on to you, even if it is impossible for him to develop PCOS himself.

Your mother may have also passed it on to you if she has developed PCOS herself, or if her mother/grandmother had PCOS. This disease can skip generations as well, but it doesn’t mean that the gene disappears. The gene may lay dormant in the present generation, but may be reactivated in the next.

When a woman has PCOS, her hormone balance is disrupted. Sometimes, a PCOS patient has estrogen levels that are too low. In some cases, there is an overproduction of the male hormone (androgen).

Both males and females have androgen and estrogen in their bodies. However, a balance must be struck between the two types of hormones in order for a person to live normally.

In the event that the natural hormonal balance is disrupted, symptoms such as balding or acne may suddenly manifest.

Introduction to the PCOS Diet

Lifestyle changes, changing your diet, and getting more exercise are key solutions for PCOS patients. PCOS doesn’t really have an empirical cure and, like rheumatism, it can make your life uncomfortable if you do not know how to manage it correctly. In addition to getting the right treatment and consulting with your physician regularly, you can also reduce the impact of PCOS by following these simple diet guidelines:

1.    Choose whole food over processed food 90% of the time. We know that many people limit their consumption to whole food, because it takes time to cook food at home and often, natural ingredients for wholesome, home cooked meals are expensive.

However, it should be noted that the more whole food you eat, the better you will feel and, in the long term, this will definitely help cut down the costs of medicating your condition.

And don’t you feel that your body deserves more than your average fast food takeout? If you become sicker because of processed food and fast food, you will still end up spending more cash because you will land in a hospital or in your doctor’s office (and frequently, at that!).

2.    The amount of calories that you consume in a day is of paramount importance. You should be aware of how many calories you are consuming, and how much fat, protein, and carbohydrates you are giving your body on a daily basis. Food charts and calorie counting references will help you determine the best foods for weight loss or weight maintenance.

3.    Purchase organic produce from local producers more often. They may be more expensive, but you will gain a huge advantage because organic foods are not loaded with antibiotics, pesticides, and other nasty chemicals that can further imbalance your hormone levels. Yes, chemicals used in food can do that!