Healing PCOS. Amy Medling

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СКАЧАТЬ PCOS Diva is unique, so experiment with your combinations. You will know you have the right combination when you feel satisfied immediately after your meal and energized for hours afterward. Here is the formula that works for me and thousands of PCOS Divas. Based on a medium-size dinner plate:

      Fat Is Your Friend

      Well, some fats are your friend. Among the many benefits, good fats aid nutrient absorption and improve satiety. Try these healthy fats:

       Avocado and avocado oil

       Grass-fed butter

       Extra-virgin olive oil

       Virgin coconut oil, coconut manna

       Nuts and seeds and butters made from them

       Fish and fish oil

      Fill ½ of the plate with leafy greens or nonstarchy veggies.

      Fill ¼ of the plate with starchy root veggies or a gluten-free whole grain.

      Fill ¼ of the plate with a lean protein.

      Add a generous portion of healthy fat.

      As you eat, be mindful about how full you feel. At some meals, you may clear your plate; at others, you will eat less. Despite what your grandmother told you, there is no need to clean your plate at every meal. That may leave you feeling overstuffed and logy. What’s the point?

      If you choose to have seconds, keep the PCOS Diva Plate in mind. If you take more grains, have more protein and veggies in proportion.

       Eating on the Go

      You’ve heard the old adage, “Breakfast is the most important meal of the day.” At least, that’s what cereal companies want us to think. For women with PCOS, though, breakfast really is critical. A solid breakfast can help to keep our blood-sugar levels even. Please don’t skip it because you are running out the door or feel nauseous when you wake up. This nausea may be attributed to low blood sugar and eating will usually help.

      During the next 21 days, you will experiment with the kind of breakfast that works best for you. You will find a few favorites and establish a routine that basically automates breakfast. Try to incorporate some protein and greens every morning. I do this by having a protein smoothie almost every day. I can take it with me in the car, and it will give me sure-fire energy until lunch. Steel-cut oats travel well too. Make some protein bars, and eat one in the car if you must. The point is to find something that nourishes you first thing and keeps you fueled throughout your morning.

      Lunch is our chance to refuel, and PCOS Divas have a secret to the perfect lunch—automation. I have two tricks to help you accomplish this. First, as you clean up dinner, package up the right PCOS Diva Plate combination of leftovers for your lunch tomorrow. Your coworkers will envy your gorgeous lunches, and it will save you time in the morning. Second, salad in a jar can be made days ahead. Just grab and go!

      Tips for Dining Out

       Use www.findmeglutenfree.com or the app to help identify restaurants.

       Visit a restaurant’s menu online before you go, so you can plan what you’ll order.

       If all else fails, request grilled or broiled chicken or fish and then ask for whatever fresh veggies they have in the kitchen.

       Have the bread basket taken away, so you’re not tempted (even if it is gluten-free).

       Choose dishes that have a lot of veggies and some lean protein, and ask if the veggies can be lightly sautéed or steamed.

       Ask the server to bring you some olive oil or real butter and fresh lemon to flavor the veggies.

       Request a double serving of vegetables to replace the white potatoes or rice that often accompanies dinner.

       Order sparkling water with a squeeze of lime or lemon.

      Snacks work much the same way. We will plan snacks ahead of time, so that you have them on hand when you need one. Try to keep emergency snacks stashed in convenient places, like your purse, car, or desk. No more trips to the vending machine for you!

      Every PCOS Diva deserves a night off. Once in a while, go out to a restaurant and let someone else cook for a change. It is also a chance to strengthen your PCOS Diva muscles. Remember my story at the beginning of this book about ordering a sweet potato? Many restaurants now have gluten-free and/or healthy options already on their menus. If they don’t, just ask! Trust me, you will not be the first person to ever ask them to “hold the bun” or whether there is dairy in a sauce. It’s not rude to ask. They want you to be a satisfied customer as much as you want to feel good. If you find that isn’t true, find a different restaurant next time. Be a PCOS Diva! You deserve to eat well and feel great.

      Can I Be a PCOS Diva and a Vegetarian/Vegan?

      In my experience working with women with PCOS, it is difficult to manage PCOS on a vegetarian/vegan diet. Women often trade animal protein for processed soy (which throws hormones off balance) and large quantities of beans (which can spike blood sugar). That doesn’t mean you can’t have meatless meals during the week; it’s just difficult to be completely exclusive without intensive help from a nutrition professional.

       Drink like a PCOS Diva

      Americans each consume roughly 66 pounds of added sugar per year. That’s about 20 teaspoons per day! Much of that comes from our beverages. Sodas and other soft drinks like lemonade and iced tea are the main culprits. Also, watch your coffee. You might be shocked to know how much sugar is in the latte from your favorite coffee shop. As PCOS Divas, we don’t drink our calories. Diet-soda lovers, don’t think you are off the hook either (see below).

      The problem isn’t just the extra calories. The sugar in these drinks kicks off the unhealthy insulin cycle that we are working so hard to get under control. These sugary and often caffeinated beverages can also overstimulate the adrenals as well as cause anxiety and oxidative stress. Upgrading your daily beverages may mean changing a very ingrained habit, but if you are mindful about your choices, it will soon become second nature.

       PCOS Diva Beverages

      PCOS Divas drink:

      Warm water with lemon in the morning. Lemon water is a great way to hydrate and energize first thing. It also will reduce bloating and help you better absorb nutrients all day.

      Infused water. Experts say we need 64 ounces of water every day. I find that women with PCOS need more. Make 64 ounces your minimum and adjust up from there. Jazz it up and make it even better for you with these add-ins, but don’t feel limited to these. Get creative! Just try to use low–glycemic index fruits.

       Lemon stimulates the liver and helps release digestive enzymes. Lemon water contains useful antioxidants and electrolytes (potassium, calcium, and magnesium) and is a rich source of the immune-boosting vitamin C.

       Ginger СКАЧАТЬ