Reaching and maintaining your healthiest weight is very important for everyone, but particularly for women with Polycystic Ovary Syndrome (PCOS).

But PCOS can lead to years of struggle with weight issues. Often short-term success is followed by weight gain, and a cycle of yo-yo dieting that can adversely affect your thyroid and your metabolism, making it even more difficult to lose weight again.

What do I want for you? Long term, holistic strategies to help you reach your ideal weight – and stay there!

The advice in this special PCOS weight loss report WORKS. It is based on cutting edge research. And below, I wanted to share with you my personal transformation so you truly know this is possible for you!

What foods have been proven to help with PCOS weight loss?

Food can be just like a double-edged sword (and sometimes we will all fall on our blade!) On one hand, poor food habits can cause or exacerbate your PCOS. On the other hand, correct food choices can heal your body, mind, soul… and your PCOS. Food is absolutely among the best medicine.

Modifying your eating habits helps to empower your thyroid, normalize your gut, detoxify your liver, and balance your mood and energy levels. Each of these is critical for you to lose weight, and keep it off! The right food choices set the foundations for success in optimal health, not just in PCOS weight loss.

Strengthening your body is THE best way to help yourself. Far more powerful than the toxic hormonal treatments traditionally given to women with PCOS, which not only treat one symptom and may leave behind a legion of side effects, but also increase insulin resistance and inflammation – the drivers of PCOS.

The ‘RIGHT’ food for your PCOS

Low Glycaemic Load (GL)

You need to look to food to overcome the metabolic mess that is PCOS. Diets may make tall claims about their miraculous successes, however, few will optimize your health or fix your PCOS. Do not consider yourself to be on ‘a diet’. All the word diet really means is ‘the usual food and drink a person consumes’. Think of your new food habits as your life giving, optimal, healing, food-plan.

What food plan will help you lose weight?

Look to nature!

Nature provides the right mix of nutrients. It also provides low Glycaemic Load (GL). The food plan proven to deal with PCOS and obesity is the ‘Low Glycaemic Load (Low GL) food plan’.

Why Low GL?

Low Glycaemic load is the best way to combat insulin resistance and obesity; two formidable opponents in PCOS. Low glycaemic index (GI) foods are now quite well known. However, as helpful as this tool is, it does not take into account the amount of carbohydrates eaten. Fantastic foods such as watermelon are high GI, but low GL and perfectly healthy. If we just look to GI, we would avoid this great food. GL gives you a better measure of the affect a food or drink will have on your insulin levels.

Tip: Do not be misled into believing low carb food plans in the guise of meat, egg and cheese diets are healthy for PCOS weight loss. You need nutrients to successfully and healthily lose weight, and keep it off.

A food plan that includes foods consisting of complex carbohydrates is important. Complex carbohydrates are those that break down slowly during digestion and release a steady supply of sugar in our body rather than causing sudden spikes. Due to the insulin resistance of PCOS, it is important for you to control your blood sugar levels. Including foods like fresh fruit and vegetables, gluten free grains nuts, seeds, beans and legumes, are very helpful.

Tip: Do not starve yourself to lose weight. This is not sustainable, and not healthy. Very low carbohydrate food plans are successful in PCOS weight loss, but very low calorie means stress on your arteries.

A word of caution:

Choose your low GL foods very carefully. As close to nature is best. Many of the low carb foods on the supermarket shelf are loaded with harmful fats, artificial sweeteners and additives. Trying to avoid one harmful item may just land you with another. Make sure your low GL foods are high in healthy proteins or fibre, while free from additives and man altered
fats.”

Tip: Although we do not yet know why, milk has been shown to spike your insulin levels as much as wholemeal bread. This really is best avoided.

Protein Power

Good lean proteins are a must when you are trying to lose weight. Proteins have a low GL. They maintain the balance of your blood sugar levels, and lend a helping hand with lowering insulin fluctuations at mealtime. Research studies have proven that including good lean proteins along with low GL foods boosts your body’s metabolism, helping in PCOS weight loss and insulin resistance in women with PCOS. Proteins provide your body with a steady supply of amino acids that help in building and repairing all our body tissues. Also, they are one of the important ingredients in the manufacturing our hormones and enzymes. Protein helps maintain your muscle mass, which is
important for your metabolism. Plus, they keep you full longer.

How to meet your daily protein goal?

There are many different ways of including healthy proteins in your daily food intake. Starting with breakfast, try an omelette with organic free-range eggs, mix in some broccoli and cauliflower. Snack on delicious (unsalted) nuts and seeds as you zigzag through your daily routine. Check out some healthy dips like hummus – a savoury middle-eastern dip. Steamed fish seasoned with fresh herbs, lemon with a dash of extra virgin olive oil is packed with lean protein for dinner. Toss in some cooked black beans, sprouts, grilled organic chicken or turkey breast or chopped hard-boiled eggs in your salad, and voila, you have met your daily protein goal.

Friendly Fats

I cannot overstate how important it is for you to include good fats in your food plan – daily. This is pivotal in PCOS weight loss. The right type and right amounts of fats like the Omega 3 and Omega 6 fatty acids are a must. Good fats help improve insulin sensitivity. You cannot healthily lose weight without eating enough good fats.

Where can you get the ‘good’ fats

Oily fish like salmon, mahi mahi, tuna, mackerel and sardines are rich in healthy fats. Organic free-range eggs are very beneficial. You can also choose a variety of vegan sources for your healthy fats like olives, avocados, nuts like almonds, pistachios, chestnut, cashews, pecans, and seeds like sesame seeds, flaw seeds, sunflowers etc. However, stay away from unhealthy fats like those that have been heated, exposed to oxygen or damaged in processing.

Going nuts

Nuts like almonds and walnuts are great sources of protein, omega 3 fatty acids, B vitamins, Vitamin E and minerals like copper, manganese, magnesium and potassium. The abundance of antioxidants in the nuts puts them in the category of ‘super-foods’.

Veggie Indulgence

Indulge in plenty of yellow, red, orange, green, blue and purple fruits and vegetables. Bringing variety to your food-plan by including various organic fruits and veggies from different colour spectrums also increases many other nutrients.

Organic is the word

Conventional farming may tarnish your food with insecticides, pesticides, hormones, antibiotics and more. Persistent Organic
Pesticides (POPs) were shown to increase the risk of Diabetes – an insulin resistant dis-ease, like PCOS. Insulin resistance increases weight gain, especially around the dangerous tummy area. Choose nutritious and safe organic fruits, vegetables, eggs, and poultry and meat products wherever possible.

What not to eat

Refined flour, white rice, sugar, processed foods, and fruit juices containing simple carbohydrates are best avoided. As simple sugars get stored as fat and cause a spike in insulin levels, these simple carbohydrates are a poor health choice, particularly for women with PCOS looking to lose weight.

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Polycystic ovary is a pathological condition where cyst (solitary or multiple) can develop in either one or both of the ovaries in a female, due to excessive androgen secretion. In this condition, cystic ovaries and hormonal imbalance may disturb the ovulatory cycle of a woman, consequently affecting the fertility. In some cases, a women may even have complete absence of ovulation, thereby preventing her from ever becoming pregnant.
Then how to get pregnant with PCOS? As dreadful as it may sounds, you should know many women with PCOS today are having babies because of advancements in treatment and drug therapy. Many fertility clinics have been setup to assist women in getting pregnant by devising plans as for their condition.
What Is Polycystic Ovary?
PCOS is a condition where hormonal imbalance results in oligo-ovulation, that is, the irregular production of ova or an-ovulation, which is the complete absence of ovulation during menstrual phase. During every menstrual cycle, one of the ovaries will release an egg, also known as an ovum, but if the woman has cystic ovaries, the ovarian follicles may mature too quickly, and due to hormonal incoordination, the ovarian follicles are not released at the appropriate time or are not released at all.
The prevalence of PCOS is greater in Asian women, and approximately one in three women may suffer from PCOS at some point of her life.
How to Get Pregnant with PCOS
Upon visiting your doctor, you will be prescribed clomiphene, a fertility drug that exerts its action by increasing the chances of ovulation, thereby improving the fertility rate. In some cases, clomiphene is coupled with metformin, an anti-diabetic drug that enhances the therapeutic effect. It works by reducing levels of testosterone and insulin that helps in ovulation. It is important that women maintain their weight before seeking treatment. Overweight women are advised to achieve a certain weight range before initiating therapy. This is mainly because being obese or underweight can also disturb the hormonal pool that may manifest as ovulation alterations in the reproductive cycle.
Some doctors may also suggest gonadotropins, if clomiphene does not work, but the issue with gonadotropins is that it is more likely to over-stimulate the ovaries, resulting in over production of eggs that may increase the risk of multiple pregnancies.
There are some cases, where drug therapy is not very effective. For such patients, doctors may advise surgical intervention. One of the procedures used for treating PCOS is LOD (laparoscopic ovarian drilling), this procedure involves removing ovarian tissue that is responsible for overproduction of testosterones, but for many this treatment does not provide a life-long solution, as the tissues can regenerate later.

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It is possible to become pregnant with PCOS( polycystic ovarian syndrome) and have a normal pregnancy.

While some women may conceive spontaneously, others will do so with the help of appropriate medical treatment.Still,other women will find it difficult to conceive even with appropriate medical therapies necessitating trial of surgical options.In this webpage, I will look at the link between pregnancy and PCOS and what do do to become pregnant with PCOS or take a pregnancy successfully to term.

PCOS and Pregnancy
Getting pregnant with PCOS is possible though not as easily as other women without it. PCOS has two groups of effects on pregnancy issues Difficulty achieving a pregnancy due to infertility Pregnancy complications after you become pregnant.The pregnancy complications that have been linked with PCOS include

PCOS may also lead to Multiple pregnancies, twins and even triplets. This is often due to clomiphene used to induce ovulation in these women which may cause the release of more than one egg. Multiple pregnancy with PCOS is a high-risk pregnancy that requires close obstetric follow-up.Babiesat risks also. Babies born to women with PCOS have a higher risk of spending time in a neonatal intensive care unit or of dying before,during, or shortly after birth.What Should I Do?If you are wanting to become pregnant with PCOS, these are the recommended steps to take

Talk to your doctor about your pregnancy priorities for optimization of therapy and removing any medications that may prevent pregnancy. Birth control pills or injections control irregular menses but will preventpregnancy so plan carefully with your doctor.Takelifestyle measures seriously, including
Be sure to inform your doctor as soon as you get pregnant for modification of your therapy and planning of antenatal care. diet, weight loss and exercise.These are actually treatment in themselves for PCOS and will increaseyour chances of ovulating and becoming pregnant.If you have regular cycles, carrying out fertility charting may offer some benefits.When fertility drugs are prescribed, be sure to follow the instructions carefully on how to take them.Once you get pregnant, inform your doctor.If you are already pregnant, congratulations! These are some things to do to ensure that you take your pregnancy to term

Learn about PCOS and pregnancy and ask your provider any questions.
Recognize that pregnancy with PCOS is a high risk pregnancy and requires close obstetric follow-up.You will sure not want to loose a PCOS pregnancy because of negligence!
Do not fold
your arms with your diet, weight watch and exercise! Get advise from your care provider how to continue with these now that you are pregnant.
Keep
cool! Just relaxing and not being too anxious will help you and your
baby in the uterus.

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How many times have you been to the doctor only to be told to lose weight to improve your Polycystic Ovarian Syndrome symptoms? Easier said than done, right! We know that weight gain and difficulty with weight loss with PCOS is part and parcel of the condition and we seem to be fighting a constant battle with the scale. But, why is it so darn hard to lose weight? Just what is it about PCOS that makes weight loss seem virtually impossible?

Let’s have a look at what is happening in our bodies and what some of the research says about weight loss and PCOS.

INSULIN RESISTANCE AND THE ROLE OF INSULIN IN PCOS

Insulin is an important hormone that is responsible for metabolizing glucose or dealing with sugar in our blood stream. It transports sugar to the muscles and if the body has more glucose than is needed, insulin is involved in the process of storing it as fat should we need it later (1).

Research shows that women with PCOS have some kind of dysfunction in the cells responsible for secreting insulin (Beta cells). It seems that these cells are responsible for detecting sugar in the blood stream and may over react, producing more insulin than is needed. This means that more glucose is stored as fat (2).

Also, many, but not all, women with PCOS also have insulin resistance (3). This means that your body needs more insulin than normal to deal with sugar in your blood stream. High levels of insulin cause your body to store more fat and also causes your ovaries to make more testosterone, making the symptoms of PCOS worse (4).

Unfortunately, Insulin and Insulin resistance is only one piece of this puzzle and isn’t the only reason that we struggle to lose weight…

SLOW METABOLISM

Women with PCOS have also been found to have a slower metabolic rate. Basal metabolic rate is the number of calories you need every day to function. This includes keeping your heart, brain and organs going, eating and digesting food, etc (5).

In a recent study, researchers found that women without PCOS needed roughly 1868 calories per day whilst women with PCOS only needed around 1445 calories per day, and those with insulin resistance needed even less (6).

This means that women with PCOS do not need as many calories per day as the average women as metabolism is much slower in women with PCOS. It doesn’t seem very fair, does it? We don’t need as many calories as the average woman but we fight fierce cravings and tend to feel hungry all the time. What’s up with that?

APPETITE CONTROL

There are a number of hormones involved with hunger and appetite control. Some of these include ghrelin,

Cholecystokinin and leptin. Recent research has shown that women with PCOS do not feel as full or satiated after meals as women who don’t have PCOS (7).

This means that women with PCOS will continue to feel hungry, even if they have eaten all of the nutrients and calories they require.

SUMMING IT UP:

So, this is the frustrating story for many of us with PCOS. We gain weight quickly and struggle to lose it as a result of our:

• Difficulties with insulin
• Slower metabolic rate
• Disordered appetite control

Thankfully, though, this isn’t the end of our story and there are some things we can do to help us lose weight. We’ll get on to this in the next blog post.

This may seem like a hopeless article but I do want to encourage you! Yes, losing weight is important in managing our symptoms, but it isn’t an easy road. If you are struggling with weight loss, take heart that it’s probably not through lack of trying and it’s not all in your head. Your fight to lose weight is real and it is shared by thousands of other women who also have PCOS! please share it with you freinds.

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The cause of PCOS is unknown but several factors, including genetics could play a role. Diet is an important part of managing PCOS and that’s where Jane Plan can help you! Eating well, staying active, and maintaining a healthy weight and BMI can improve the way you feel.

Insulin and PCOS

Insulin is a hormone that’s produced in the pancreas. Its main role is to control your blood sugar level. Insulin acts mainly on fat and muscle cells, causing them to take in sugar (glucose) when blood sugar level rises. Another effect of insulin is to act on the ovaries to cause them to produce the male hormone called testosterone. Women with PCOS have what is called insulin resistance and it means that cells in the body are resistant to the effect of a normal level of insulin.  As a result, more insulin is then created to regulate levels.  This raised level of insulin in the bloodstream is thought to be the main underlying reason why PCOS develops and it can also cause the ovaries to make too much testosterone. A high level of insulin and testosterone interfere with the body and produce the myriad of symptoms mentioned above. Increased insulin also contributes towards weight gain.

Knowledge is power

It’s a good idea to understand how certain foods can impact the insulin levels in the blood when living with PCOS. Foods that have a high glycaemic index (GI) can result in a quick rise in blood sugar levels and have often been processed to remove fibre and other nutrients. They might be tasty but they are quite often high in calories! Foods to watch out for include carbohydrates found in grains, such as white bread, jasmine and white rice, potatoes, rice cakes, muffins, cakes, cereal, most snack foods, including biscuits cookies and even some fruits.

Mix and match

Protein helps to regulate the sugar spike resulting from fruit, so why not mix in some nuts or seeds with your next fruit snack? Stock-up on cherries, apples plums, coconut, grapefruit, apples, pears, prunes and berries. Other things to pop in your trolley next time you’re at the shops are protein foods such as beans, hummus, nuts, peanut butter, tofu, eggs, fish, chicken, meat, and vegetarian meat substitutes are all good options in a PCOS diet. You can also incorporate good fats such as oil, salad dressing, plant-based protein and avocado as they are needed by the body.

Love your greens

Green, leafy vegetables have the most nutrients per calorie than any other food. They’re rich in iron, magnesium, calcium, potassium, and, as well as vitamins K, C, E, and many of the B vitamins. Buy lots of kale, spring greens, rocket and spinach and just think of all of the yummy salads you can make!

Thumbs down fats

Saturated, hydrogenated and transfats are all fats to avoid when coping with PCOS. They can lead to weight gain and high cholesterol. Saturated fats, found in red meat and dairy products can cause an increase in oestrogen production and block the absorption of some nutrients and can cause weight gain. The trans and hydrogenated fats, from cooked oil and processed foods.

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While most teenage girls were growing boobs in high school, I was growing a lady beard.

Hormones cursed me in a horrid way. Not with weight gain. Not with a bigger butt. Not with longer hair or longer legs.

Nope. None of that.

I was "blessed" with unwanted excessive facial hair by the time I hit 9th grade. And if you can imagine, I dealt with my small share of cruel comments due to my appearance.

Now, as a 32 year old mother of two, I can't help but cringe for the poor teenage girl who is dealing with roller coaster hormonal changes, likely from the banes of polycystic ovarian syndrome (PCOS) during school.

Since starting my hair removal blog, pcos support, I cannot begin to tell you how many times young women have contacted me completely drained of trying to understanding why they have more sideburns than their husbands. Or, I hear from the poor teenager who is so terrified to be seen in public or approach a boy because of her facial fur or another embarrassing side affect of PCOS.

And while some may say to simply shave it and get over it, let me very kindly ask you to pump your judgmental brakes.

PCOS is a very bothersome and complex disorder for women. It's a condition of the endocrine system caused mainly by follicles growing on the ovaries. These follicles throw hormonal levels out of whack, often producing higher than usual testosterone levels.

Why these follicles appear is unknown, though doctors often say the culprit is genetics.

Several unwanted body changes happen when a women contends with PCOS including unwanted body hair, unexpected weight gain in the stomach area, irregular periods, hair loss, infertility, and acne. If left unmonitored, PCOS could encourage diabetes or heart problems.

So, hopefully you can now understand why a teenage girl may be feeling some kinda way about her body, especially while in school. Fortunately, there are many ways to deal with the strain of hormonal imbalance as a young woman.

I only wish I made it a point to practice what I'm now preaching 15 years ago.

Know That You're Not Alone
PCOS affects 1 in 10 women so it's not an uncommon syndrome. It's likely there's at least 1 or 2 other young women in the same classroom dealing with the same thing. Take comfort in knowing there are others like you. Join a reputable online forum so you can chat with others dealing with PCOS without fear of face to face judgement or comments or someone noticing your flaring acne. Some of my favs include Soul Cysters and PCOS Challenge.

Educate Yourself
I knew I had hormonal imbalance well before any doctor. And that was because I simply educated myself. I know PCOS can be so embarrassing you don't even want to type the words into a Google search but knowing what is wrong is the first step in overcoming any hardship. Especially one that affects you on a personal and physical level so deeply. When I was dealing with excessive body hair, I Googled terms like "excessive facial hair," "hirsutism," and "hirsutism treatments." Within a few minutes, I was able to narrow down that I had a potential case of mild PCOS and severe idiopathic hirsutism. Fortunately, I also came across key treatments for hirsutism. A popular anti-androgen in the U.S. called Spironolactone drastically reduced my body hair! While educating yourself, share your findings with your parents who may not take your body changes seriously. It could mean you getting a handle on your PCOS earlier in life than most women with this disorder! But more importantly, educating yourself could help remind you that you're normal and flawed like everyone else.

Don't Be Ashamed of Being A Recluse
Dealing with unusual body changes could put you in a state of confusion and fear. Will I look like this forever? Will he like me if he sees my chin hair? Will I ever lose this weight? Teenage girls deal with enough image issues and having PCOS makes things far more difficult than life should be. However, you should not be ashamed of being shy about it. Frankly, the alone time could provide the necessary time to research the changes your body is experiencing. Many girls want to be popular, yet you just wanna feel normal. I get it. Don't feel ashamed of being ashamed of PCOS. Trust me when I say it's part of the process.

Make It A Point To Enjoy What You Love
Ok, so you have a little more facial hair, acne or love handles than the rest but does that mean you can't join the swim club? Hell no! Life doesn't stop simply because it confronts an son of a biscuit like PCOS. It keeps trucking away! The sadness and anxiety sets in and before you know it, you could be dealing with a bout of depression. Make it a point to not give up on the things you love. If you love swimming, what's stopping you from joining the swim club? And if that's too much for you, consider the local gym where your classmates are less likely to dwell. I personally found that writing and blogging takes my mind off my hormonal imbalance. I also make it a point to take a walk at least once a day or read a few pages of a good book. Please , please, please don't make my mistake and allow years of fear and anxiety due to PCOS stop you from living.

Pick Your Friends Wisely
I said earlier that many girls are so worried about being popular but you simply don't want to feel like you have a grizzly bear growing out of your jaw. Making friends with the right people will help make your school years more normal. I use to distance myself from "friends" who made half-hearted comments about my body including how skinny I was or how bushy my side burns were. It's one thing to crack a joke; it's another thing to blatantly insult someone. Only hang out with friends who accept you, make you feel comfortable and make you want to be a better person. Yes, this may mean that your friendship pool may look a little scarce but rather have 1 or 2 really good friends than 10 flighty ones that make you feel uncomfortable.

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Adopting a PCOS diet regimen is essential for those suffering from Polycystic Ovarian Syndrome, as the foods we choose have a profound impact on how this disorder expresses itself in its hosts. While it isn’t exactly understood how many women end up with PCOS in the first place, it is understood at this point that its effects and symptoms can be aggravated by eating certain foods. Many of these foods, which contain excessive amounts of simple carbohydrates, cause insulin spikes, which in turn can lead to problems relating excessive testosterone release from the ovaries, causing multiple cysts to form on them. This inhibits fertility, in addition to a multitude of problems caused by high testosterone levels.

However, just as eating certain foods can cause your PCOS to flare up aggressively, other foods can dampen its effects. This can help minimize the effect of this disorder on your life, whether you are seeking to finally conceive before your biological window closes, slim down your stubborn cellulite, or clear up your complexion.

The following ten super foods will slot in well with your PCOS diet, granting you tons of energy, nutrients and minerals to help you face everyday with vigor, all while kicking the butt of Polycystic Ovarian Syndrome into next week. Let’s learn about each of them in more detail:

cumin-grilled-chicken-breasts-recipe1) Chicken Breast

Since any PCOS diet cuts back on the carbohydrates responsible for inflammation and excess insulin production, replacing that portion of calories needs to come from increased consumption of protein and healthy fats. Skinless chicken breast is an excellent source of the former, as its contains 21 grams of protein for every 100 grams of breast you buy.

Additionally, it contains ample amounts of vitamin B6, which serves a vital function in helping to reduce the stressors that cause PCOS. Vitamin B6 help keeps your hormones at balanced levels, which is very helpful for those seeking to stem the flow of excessive testosterone and androgen (1).

Cocoa powder and cocoa beans on wooden background2) Raw cacao powder

Looking for a way to perk up the food and drinks that dominate the menu of many PCOS dietary plans? Adding some raw cacao powder is the perfect way to achieve this, as not only will this introduce much desired hit of chocolate-like flavour into your routine, but it also allows minerals like magnesium into your system, which helps to improve insulin sensitivity (2), and iron, which can help to improve hemoglobin counts in PCOS sufferers that have heavy periods (3).

Enjoy this predecessor chocolate by tossing it in the blender as an ingredient when you go to make a smoothie in the morning, but if you decide to throw it in your coffee, beware: when chocolate is heated, nutrients and minerals are destroyed, so stirring it in after your cup has had a chance to cool down would the best way to work it into your day.

Goji-Berry3) Goji Berries

Getting required amounts of nutrients on a PCOS diet is going to require some intelligent substitutions to satisfy your bodies’ needs while minimizing the disorder’s symptoms. Out of all the foodstuffs in this article, Goji berries are likely the nifitest hack, as this raisin-like fruit contains a wide spectrum of amino acids, 21 trace minerals, and a laundry list of many other nutrients that your body needs on a daily basis. 12.3 grams of protein can be had with a single 100 gram serving of Goji berries, with all eight essential amino acids being present within the berry, making it an excellent way to ensure that you get enough of it throughout the day.

In addition to it being a quick and easy way to fuel up on a bunch of nutrients at once, make sure your husband joins in the feast, as it has been shown that Goji berries increase sperm count and their collective vitality (4), thus increasing your chances of getting pregnant.

spinach4) Spinach

While dark green vegetables are highly spoken of in general for those on the PCOS diet, spinach is likely the best of the lot. Few comparable greens can match its nutrient density, which keeping your overall calorie count low. Among a bucket load of other minerals and nutrients, it is also an excellent source of vitamin K, vitamin A, vitamin C, and vitamin B6, all of which have significant roles in reducing inflammation in the body.

avocado5) Avocados

At some point in the past, you might have read that avocados were just loaded with fat. In those days, they were all considered universally bad … thus, avocados were deemed to be a forbidden fruit, only to be consumed on precious few occasions. Today, we know that most of the fats contained in avocados are in fact healthy when consumed in moderation. What’s more, they are actually anti-inflammatory in nature, as they contain omega-3 fatty acids that have been proven to reduce inflammation within the body (5).

Finally, those seeking to sop up more oil-based nutrients will want to toss some avo into their salads, as they help with their absorption. Vitamins A, D, E, and K all fall into this category, and with each also playing a role in reducing inflammation, ensuring that they get absorbed into your body efficiently will aid you in repairing the damage done by the excess insulin that flows through your veins.

mushroom6) Crimini Mushrooms

If you are a fan of fungi, getting acquainted with crimini mushrooms is a tasty way of loading up on vitamins B2. Vitamin B2 plays an integral role in normal thyroid function and metabolism, which is vital for those with PCOS, as those with the disorder also tend to have a thyroid that doesn’t produce sex hormone-binding globulin (SHBG) in sufficient quantities (6). Getting sufficient Vitamin B2 allows androgen and testosterone to be better restrained, preventing them from causing a whole host of undesired symptoms from thinning scalp hair to acne.

cinnamonspoon7) Cinnamon

Whether you sprinkle it in your tea in the morning, or work it into a meat rub, adding cinnamon to your PCOS diet will go a long way to increasing your insulin sensitivity. All you need is ½ teaspoon a day to reduce your appetite and normalize your blood sugar to insulin ratio.

Hydroxychalcone, the compound responsible for this effect, mimics insulin’s action in controlling blood sugar, leading to an overall reduction in insulin levels in the bloodstream (7). Cinnamon also slows the rate at which your stomach empties after a meal, acting as an effective appetite suppressant for those concerned about snack cravings between meals (8).

walnut8) Walnuts & Almonds

What if you do enjoy snacking, or what if your friends do it within your social circles? Bring some walnuts or almonds to your next gathering, as they are low on the glycemic index. What’s more, they also lower the glycemic index of other foods that you eat in conjunction with these nuts, so feel free to add them to PCOS diet friendly desserts, salads, and other meals you make (9).

One thing to be careful of is the overall calorie count of nuts. For example, a serving of 100 grams of almonds contains an eye-popping 576 calories, so nibble in moderation!


Bragg-Apple-Cider-Vinegar9) Apple Cider Vinegar

Thinking about having a decadent cheat day meal, but want to limit the damage that this carb bomb will do to your system? Take about a 20 gram shot of apple cider vinegar (you can mix it in water if the idea of drinking vinegar turns your stomach) before your chow down. Doing so will improve your bodies’ sensitivity to insulin, allowing you to tear through that pizza or consume a line of cupcakes with nary a guilty thought (10).

tuna10) Tuna

There are many types of seafood that fit well with a PCOS diet, but few have the nutrient density and convenience of a can of tuna. Each one has 33 grams of protein within its tin housing, with no pesky carbohydrates to worry about. In addition to this, it contains B vitamins (which we have already discussed at length) and vitamin D, both of which are vital to fighting back against PCOS.

The main reason why we don’t promote heavy use of tuna (leading to its placement at the end of this article) is due to the unfortunate bioaccumulation of heavy metals like mercury in the tissues of sea life from water pollution over the past few generations (11). As such, limit your tuna habit to no more than six servings per month, and when you do become pregnant in the future due to your aggressive PCOS diet, reduce it even further, as these toxins will accumulate in your baby as well as you if you consume too much.

Farmers markets offer a wide variety of fresh farm produce, which makes them an ideal place for your grocery shopping. Generally, these markets provide almost any fruit or vegetable you’d like to buy, plus, the prices can be even more reasonable than those at a supermarket if you shop wisely.
When choosing the nutriments you want to buy, you should know that different fruits and vegetables offer various nutrients, vitamins, and minerals and in different quantities.

You can get the most of your fruits and vegetables if you know which produce contains the most nutrients. The first step you need to take to improve your health is find out which produce is most nutritionally-packed.

The 8 Most Nutrient Dense Superfoods You’ll Find At The Grocery Store (and how to pick them)

Carrots are Rich in Beta-Carotene

Many people don’t know that carrots are healthier when cooked, which is not the case with most other vegetables that are best eaten fresh. Carrots release beta-carotene when cooked and this nutrient is extremely beneficial for both your skin and hair health.

Lycopene in Tomatoes Fights Cancer

Tomatoes are abundant in lycopene, which is a powerful anticancer agent. Lycopene content is up to 18 times higher in grape and cherry tomatoes compared to the more common beefsteak tomatoes. Tomatoes are quite versatile and can be added to salads, sandwiches, and soups.

Beets are Abundant in Betalains

Betalains found in beets are a strong cancer fighting compound. There are various ways you can include beets in your cooking – you can grill, boil or roast them, apart from eating them fresh in salads. It’s important to know that when cooking beets, you should also include the leafy tops as these contain more nutrients than the rest of the plant. The darker color of a beet, the more betalains it packs.

Kale is Packed with Nutrients

This recently proclaimed super food is nothing new to our grandmothers. Abounding in healthy nutrients, including antioxidants, vitamin C, and phytonutrients, kale does wonders for your health, especially when eaten raw. When shopping for kale always pick the freshest piece.


Ripe Watermelons Also Have Lycopene

Similar to tomatoes, ripe watermelons are also rich in lycopene, and the riper the watermelon the healthier it is. Fresh watermelon with a deep red center packs more of the cancer fighting properties of lycopene.

The Flesh of the Peach Abounds in Antioxidants

The flesh of the peach contains more antioxidants than the rest of the fruit, which is a good enough reason to never ignore this fruit on the Farmers market.

Dark Lettuce is Full of Anthocyanins

The darker heads of lettuce such as red, purple or brown lettuce have more nutrients, including anthocyanins, and have a fuller flavor than their lighter colored counterparts.

A good thing to do before heading for the Farmers market is make a list of foods you need to buy. Although you should look for new fruits and vegetables to put on your menu, always use a short list to make sure you don’t forget your essential produce. It’s important to remember that the more nutrients you include in your diet, the more health benefits you will obtain.

What’s helping you reach your health and fitness goals? Offer you to fellow us tips and advice in the comments below, and share your success story with us!

The essence of eating healthy with PCOS is to consume food in its most natural state. This lifestyle approach to eating is very beneficial to women with PCOS.   Processed and refined foods  wreak havoc with hormone levels.  So clean eating will actually help you begin to balance your hormones.  As  insulin, cortisol, testosterone, progesterone, estrogen, and thyroid become more in balance PCOS symptoms will be alleviated.

1. Avoid processed and refined foods such as white flour, sugar, breads & pasta. Instead eat whole gluten-free grains like oatmeal, brown rice, millet, amaranth and quinoa.

2. Drink two liters of purified water per day.  You can flavor your water with fresh citrus, cucumber, mint or berries

3. Avoid refined sugar, high-fructose corn-syrup,  artificial sweeteners, artificial sweeteners and colors, MSG, trans-fats and high saturated fat.

4. Eat packaged foods with 5 or less all- natural ingredients. Any product with a long ingredient list is generally usually highly processed.

5. Make alcohol an occasional indulgence – not an everyday occurrence. A glass of red wine is fine once and a while. But after a glass the benefits are reversed.

6. Eat every 3-4 hours.

7. Always combine a lean protein and complex carb at every meal/snack.

8. Pack and stash.  Take your food with you. Make sure you have snacks packed with you so you have healthy choices wherever you go.

I have created over 100’s of  PCOS-friendly recipes to help you manage your symptoms AND satisfy your taste buds in my Seasonal Meal Plans.

What’s helping you reach your health and fitness goals? Offer you to fellow us tips and advice in the comments below, and share your success story with us!

Being healthy is a habit.  At first, you choose to exercise every day because you know it will make you healthier.  Eventually, “moving it” daily becomes a habit that keeps you healthy. It feels strange not to do it!

PCOS can often seem overwhelming.  “Where do I start?” may be the question I am most commonly asked.  In my practice, I often tell women, “Small hinges swing big doors.”  The key to treating PCOS is to try making little changes here and there.  “Getting healthy” can’t happen overnight.  There is no magic pill, no shortcut.  Make good choices and small changes; your little healthy habits will add up in to a happy and healthy life.

Here are the top 12 habits of women who manage their PCOS naturally and THRIVE!

1. They do not consume sweetened (with natural sugar or artificial) beverages– Sugar (even artificial sugar) causes changes to your insulin levels with negatively cycling side effects. The more sugar you consume, the more sugar you will crave and the more harm it does to your body. In addition, sugary drinks (especially sodas) dehydrate you. They are diuretics that actually elevate your blood pressure and increase urination.  You are not peeing because you are hydrated; you are peeing to get rid of the contaminants! Let’s not even get started on the toxic load the chemicals in these drinks put on your body.  Try sparkling water or green tea.  Add a wedge of citrus, some frozen berries or pineapple and mint for a refreshing change of pace.

2. They move it every day. Movement is a habit that all women with PCOS must have in order to thrive. There are tons of effective alternatives. You just need to find a few activities that are right for your body and that you look forward to doing.  Go for a walk.  Take a swim. Take a class at the local gym or online at gaiamtv.com. Try HIIT, strength training or yoga!  Movement releases endorphins that make you feel good right away and has countless positive long term effects on everything from cardiovascular and skeletal heath to reducing depression.

3. They love themselves and their bodies now. Embrace who you are today- not who you will be after you get a better job, the kids move out, you lose another 10 pounds or you fit into your jeans from junior high. You must love and respect yourself and your body today and treat yourself with that love and respect.  That respect will lead you to make important changes to benefit your health.

4. They do not see themselves as victims. Women who thrive with PCOS are not helpless victims of their disease. They have the will and the power to overcome their symptoms and embrace their health and happiness. They choose to act and overcome.

5. They educate so they can advocate. You must be your own advocate. Many doctors are not well educated about PCOS and look for the quick (chemical) fix. Educate yourself about the causes, tests and treatments, and be prepared to demand considered care from your health care providers..

6.  They have a low dairy, whole food diet without gluten and processed soy. Many women with PCOS benefit from eliminating gluten, soy and most dairy. These foods cause inflammation which exacerbates PCOS symptoms. Eliminating gluten and limiting dairy may seem like big steps- and they are.  Start small.  Have asmoothie for breakfast instead of cereal with milk or a bagel.  You won’t regret it.

7.  They get adequate sleep. Sleep is critical for body (and especially brain) function. Rest helps your body re-energize and detoxify.  It is hard to maintain other good health habits if you are dragging through your day- too tired to exercise and taking in sugar and caffeine to keep you awake.  No-one benefits from a drowsy, foggy brain.  Hit the sack at night for at least 8 hours, and for your best sleep, turn off electronics 1 hour before bedtime.

8. They manage their stress. We all lead busy and stressful lives. The way we approach the stress can make all the difference.  Healthy women have learned coping mechanisms to take on less stress as well as to effectively manage and have a positive perspective on the stress they do have. Stress triggers the production of cortisol in our bodies which wreaks havoc on our hormonal system and PCOS symptoms and gives you belly fat! Who needs that?!

9. They take high quality supplements. The most balanced and healthy diet still has gaps day to day. Healthy women understand this and fill in those gaps with high quality supplements such as a multivitamin, fish oil,vitamin D. Depending upon their symptoms, they may choose to also supplement with herbs like berberine or specialized vitamins like those in Ovasitol.  Remember, not all supplements are created equal.  Be certain that the supplements you choose are third party certified.

10.  They plan and cook meals. Planning is the key to a healthy diet.  You are much less likely to enjoy a healthy dinner if you rush home from work and eat whatever is in the refrigerator.  Careful planning can save you from a bowl of pasta on the couch or calorie, fat and sodium packed take-out.  Plan healthy meals and cook enough for leftovers on nights when you will have no time to prepare an entire meal.

11. They practice extreme self-care. The need for self-care cannot be over emphasized. Taking care of your mind, body and spirit is not selfish. You are more able to give your friends, family and coworkers your whole self when you have taken the time to refresh. Self-care means eating well and exercising, but just as importantly, it means taking a few minutes to yourself every day to recenter and relax. You may chose to meditate, take anEpsom salt bath or write in a journal.  Whatever you choose, give yourself over to the experience wholly and see the difference it makes in your life.

12.  They practice progress not perfection.  No-one is perfect; we all know that. Still, we often strive for perfection in our work, relationships and our bodies. This never ending pursuit causes unnecessary and unreasonable stress. Healthy women know that absolute perfection is impossible.  There is pleasure in doing your best and loving who you are right now. Life is a journey, after all.

What’s helping you reach your health and fitness goals? Offer you to fellow us tips and advice in the comments below, and share your success story with us!

#9: Sunflower Seeds

Sunflower seeds Sunflower seeds provide a slew of PCOS-fighting nutrients.
If you read the Nutrition Facts label on a bag of sunflower seeds, you will learn that they are very calorie-dense. But that should not be a reason to shy away from them. Although it is true that sunflower seeds are rich in calories, consuming these mild nutty seeds in moderation can offer great health benefits. Sunflower seeds are cram-full of nutrients that help fight symptoms associated with PCOS. They pack vitamin B2 (riboflavin) and vitamin B6 (pyridoxine), a stellar nutrient combo for fighting PCOS symptoms. A mere cup of sunflower seeds provides 31% of the recommended daily intake for vitamin B6. In addition to B complex vitamins, sunflower seeds are loaded with zinc and magnesium, two important of anti-PCOS minerals.


#10: Kale

One of the most interesting health benefits of kale is its broad nutritional profile. This nutritional heavyweight is loaded with a wide range of vitamins, and it is one of the best plant-based sources of calcium. Calcium is important for women with PCOS as it plays an important role in egg maturation and follicle development in the ovaries. The tender young leaves of kale can be eaten raw, for example as a substitute for iceberg lettuce in salads. This beautiful, green leafy vegetable can also be transformed into a hearty warm dish by sautéing the leaves and mixing them with chopped onions, crushed garlic and a little bit of extra virgin olive oil. When buying kale, it is advisable to choose organically grown produce whenever possible. According to research, conventionally grown kale is among the most contaminated vegetables in terms of pesticide and chemical content.




#11: Chicken Breast

If you are concerned about PCOS and excess weight, chicken breast is a good food to add to your shopping list. Skinless chicken breast packs a protein punch but has a very low fat and carbohydrate content. It is also a good source of B vitamins such as vitamin B3 and vitamin B6. Vitamin B3 may be particularly helpful to those whose expanding waistline is linked to insulin resistance. Vitamin B6 plays a critical role in maintaining hormonal balance and fertility. It is also needed for proper absorption of zinc in the intestines.


#12: Sesame Seeds

Sesame seeds are loaded with nutrients that are known to be particularly beneficial for women with PCOS. These little seeds are a great source of vitamin B6, with half a cup providing more than a quarter of the recommended daily intake for this vitamin. Furthermore, they are an excellent source of plant-based calcium, magnesium and certain healthful fatty acids. On top of that, they provide a very good source of zinc. Sesame seeds, which are available throughout the year, add a delectable nutty flavor and a slight crunch to many Asian dishes.


#13: Licorice Root

Glycyrrhizin in licorice root has been shown to significantly reduce plasma testosterone, which is good news for PCOS patients with elevated testosterone levels, acne, or hirsutism. Researchers in Italy gave healthy women between 22 and 26 years of age licorice containing 120 mg of glycyrrhizin daily for two menstrual cycles. At the beginning of the trial, the average plasma testosterone stood at 27.8 ng/dL. After the first cycle, it had dropped to 19 ng/dL and after the second cycle to 17.5 ng/dL. After the trial period the testosterone levels of the test subjects rapidly returned to the pre-treatment values. It appears that glycyrrhizin inhibits an enzyme required for the production of testosterone. If you intend to consume licorice in an effort to keep PCOS under control, keep in mind that frequent consumption of large quantities of licorice may cause high blood pressure, edema, depletion of potassium, headache, heart problems, and other health complications.


#14: Poppy Seeds

Sprinkle poppy seeds on top of your favorite dish. The nutritional profile of these little seeds provides a multitude of health benefits, including a decreased risk of PCOS symptoms. Despite their small size, poppy seeds are packed with calcium, magnesium, B vitamins, and zinc — all of which play a crucial role in preventing and treating PCOS symptoms.


#15: Tuna



Tuna is an excellent addition to the diets of overweight women who wish fight PCOS by losing excess weight. Each can of water-packed tuna contains about 33 grams of protein and no fat or carbohydrates. In comparison to fat and carbohydrates, protein has a very high thermogenic effect (20-30 percent), which means that the body burns a significant share of the calories provided by a protein-rich food, such as tuna, in the process of breaking down and digesting the food. Furthermore, tuna contains B vitamins and vitamin D which are important for women with PCOS. However, when adding tuna to the diet it is important keep it in moderation. Too frequent/high a consumption of tuna and other fish may predispose you to an excessive exposure to certain toxins, such as mercury. Many experts recommend eating only six servings or less of tuna (canned Chunk Light) and other similar fish per month (canned White Albacore should be consumed even less frequently). Especially pregnant and breastfeeding women as well as women who intend to become pregnant should be particularly careful because toxins in fish can be extremely harmful to fetuses and newborn babies.


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