- Eliminate Dairy! Dairy products can cause huge hormonal imbalances and will only make your PCOS symptoms worse. So, ditch all dairy for a month and see how you feel. Chances are you’ll be feeling less bloated, have better looking skin and you may lose weight. What have you got to lose? Give it a try.
- Exercise! It's been shown to improve frequency of ovulation, body composition, insulin sensitivity cholesterol, and improve your moods - even if you DON’T lose weight! So, try to increase your physical activity and incorporate a couple of sessions of resistance training and I have no doubt that you’ll start to feel more in control of your PCOS.
- Eat in Balance! All carbohydrates will cause a spike in your insulin levels (we want to avoid this because any increase in insulin will cause an increase in your testosterone). Having healthy protein and healthy fats with your carbs will slow the rise of your insulin levels and help to keep them in check.
- Take Your Supplements! Women with PCOS tend to be deficient in a number of key vitamins and supplements and adding them back in can make all the difference. Learn more here about the nutrients that are so beneficial for reducing and eliminating the symptoms of PCOS.
- Give Up Gluten! It sounds harder than it is. Most, if not all, women with PCOS are gluten intolerant, leading to inflammation (something we already have as a result of PCOS), and poor nutrient absorption leaving us anemic and fatigued. Inflammation also leads to insulin resistance which will only make our symptoms worse. So, I dare you to give up gluten for 1 month and see how you feel.
**Ends Friday night, June 26th at 11:59pm Pacific**Be sure to download the Quickstart Quiz here and then listen to our Inspiration Hour with Tarryn Poulton. Fill in the answers and then put them in the comment box below. Be sure to include your email address. There is a prize (see below) for everyone who gets ALL the correct answers. Good luck! If you are not registered for the Inspiration Hour you can sign up today and join the fun by clicking here.
PCOS Friendly Recipes by Tarryn Poulton + Her Favorite "Paleo” Pizza!
We often hear about high testosterone (androgens) levels with PCOS but high estrogen is just as detrimental when dealing with the devastating symptoms of PCOS. Do you suffer from DUB: dysfunctional uterine bleeding? DUB symptoms include skipping periods, frequent bleeding between periods, or spotting between periods. These are common symptoms of higher estrogen levels, along with mood swings, weight gain and breast tenderness. This is due to higher than normal estrogen levels. 50% of women with PCOS have excess body fat. Women with a high waist-to-hip ratio(apple-shaped figures) are more likely to experience ovarian dysfuntion. Take a tape measure to figure out your waist-to-hip ratio. Measure your waist (just above your belly button) and then measure your hips (right across your buttocks). Divide your hip measurement by your waist measurement (i.e. waist/hip). You want yours to be .8 or below to avoid disease. High insulin = high estrogen and high androgens (testosterone) Conversely lower insulin = more balanced estrogen and androgens High circulating insulin is a direct result of a refined-food diet high in sugar and carbohydrates, that raise blood sugar too quickly. And women with PCOS are so sensitive to sugar. This is a crucial link to understand because high levels of insulin are associated with so many other diseases. Lowering insulin and hence, blood sugar levels, can be acheived through food. Both through the timing of when you eat and the composition of your meal. Keeping insulin low is critical, but it's so easy to do and is so in your control. Food is powerful medicine and is more effective than any drug. Crazy important foods, and some rules to help you right now...
- Eat within an hour of waking
- Make breakfast a high protein meal
- Never go more than 5 hours between meals (except at night - then go 12 hours between dinner and breakfast)
- Limit fruit intake to 1 cup of berries daily
- Avoid or completely eliminate grains (save them for 1 day per week)
- Eat 2+ cups of vegetables at each meal
- Consume 2 tlbs of coconut oil daily - use to sauté vegetables, put in your morning shake, or add to your hot cup of licorice root tea
Oh beautiful, delicious food! We don't give it nearly enough credit. Food can either heal us or harm us yet we continue to ignore it's power. Food is powerful medicine and is more effective than any drug.
- It balances the hormones that are out of whack with PCOS
- It can reduce or eliminate cravings that can cause PCOS
- It can balance moods
- It can enhance your energy
- Eat within an hour of waking
- Never go more than 5 hours between meals
- Always eat a healthy protein, fat and low sugar carbohydrate at every meal
- Wild caught fish, free range (grass fed) organic meats, shellfsih (not farmed), eggs (organic free range)
- Extra Virgin Olive oil (don't overheat), coconut oil, butter (from grass, organic fed cows), ghee (same as butter), nuts and seeds, grapeseed oil, nut oils, avocado
- Vegetables - focus on the non-starchy vegetables with 1/4 cup starchy
- Fruit - stick to 1 cup berries or 1 grapefruit daily (fruit has a lot of sugar)
- Legumes (beans) - stick to 1/4 cup with a meal
- Grains - gluten free grains like brown rice or quinoa - stick to 1/4 per meal if any at all