Given that one major side effect of PCOS is insulin resistance (which I definitely have), my body constantly craves sugar, even though my blood is jam-packed with it. To stifle the crave, and to help keep up metabolism, it's important to eat small meals/snacks throughout the day. In one book I read, they suggested 3 small meals and 3 snacks a day. I like eating, so I have no problem doing it often. However, it usually takes some premeditation to prepare snacks and meals. When I haven't taken time to prepare, I usually head to the cupboard and grab some cereal (which of course is a bad decision because cereal is loaded with sugar - and carbs, obviously). So, here are some handy snacks to have around that I've found helpful:
Carrots - I love to crunch on crispy carrots, and their natural sweetness helps to satisfy part of the crave for sugar. Another great "sweet" veggie are sugar snap peas.
Cottage Cheese - Ryan thinks I'm weird because I use cottage cheese like salt or pepper, but I love it. I buy fat free, but if you want a little more flavor, there's nothing wrong with 1% or 2%. I'm happy just eating it plain, but often put it on a green salad or eat it with my carrots or peas. If I want something 'sweet', I put a little cinnamon and maybe some blueberries or a few almonds in it. Protein is always helpful to combine in a snack. Julia's a huge fan of greek yogurt, which another good option (as long as it's low fat and nearly sugarless) if you're not big on cottage cheese.
Speaking of protein - meat, nuts and beans are always a great go-to for a snack if you're insulin resistant. If you're having a hard time doing no sugar cold turkey, try coming your sugar-loaded snack with some protein. Kristina said she would keep beef jerky as a snack for that very reason. I'm a big fan of nuts, which are more fatty so you can't go crazy with them, but I find them convenient and tasty to snack on.
Apples and Bananas - I'm a huge fan of apples, and try my best to keep the dentist away by eating them as often as possible. However, a better substitute for me is a banana, because of the potassium. Paired with some natural peanut butter, I find it becomes pretty filling.
One of the most helpful things I learned was to incorporate more fiber into my diet, and drink lots of water with all my snacks. Fiber lowers the need for insulin and releases energy into the body slowly. If I had a "miracle" food, it would be beans. They have wicked amounts of fiber and of course protein. It's been fun for me to incorporate more beans into my meals and snacks. Occasionally I'll make a hefty pot of taco soup to have as a sort of snack to alternative to something sweet. I like to blend up garbanzo beans and make hummus, too, and eat it with some whole wheat crackers or veggies.
Truth be told, I'm anxious for more ideas on good snacks to keep around and more ideas for healthful, sugarless foods. Please share!!!
Friday, November 11, 2011
Monday, November 7, 2011
How She Does It
Thanks for the heads up about the chiral balance, Kristina! I'm super excited to try it out! Also, I have a good friend who's had to quit sugar multiple times for her own health. Here are a few of her suggestions:
* Get rid of all the sugar in your house (apartment). It's easier to avoid temptation when it's not available.
* Sugar is an all or nothing deal. If you keep a little bit in your system, you will continue to want it. Take a few days to wean yourself off and then avoid it like you would a disease.
* Just say "No". The more you say no to eating sugar the easier it will become.
* Find a friend who will do this with you. Preferably someone much more disciplined than yourself.
* Pay attention to foods that contain added sugars such as tomato sauce, bbq sauce, teriyaki sauce, bread, cereal, muffins, etc.. ALWAYS check the nutrition label. ALWAYS.
*Put up signs in your room, sticky notes on the fridge, a reminder in your phone...the greater your resolve is to not eat sugar, the greater your chances are of kicking the habit.
*From all my research (and my own experience) it can take anywhere from 2 weeks to 2 months to get your body completely sugar free. Take it one day at a time and rejoice in each small victory (you turned down Coldstone or you refused those homemade cookies).
*On average, when you are eating sugar, it should be no more than 15 grams a day. This will feel like a lot when you've been off sugar for several weeks. If you choose to include sugar back into your diet, be sure to take it slow. Try not eating it until after dinner. If you consume it in the morning, the greater your chances are of eating it more throughout the day. If you restrict yourself to something small after dinner, you have all day to look forward to it and are less likely to indulge.
*This is not easy. You aren't doing it because it's easy, you're doing it because you want to look better and feel awesome. Tell yourself this often.
I recommend:
"I quit sugar" by Sarah Wilson - really helpful two month plan to get excessive sugar out of your diet
Don't be like everyone else! Do something different! Do something crazy! Quit sugar!
* Get rid of all the sugar in your house (apartment). It's easier to avoid temptation when it's not available.
* Sugar is an all or nothing deal. If you keep a little bit in your system, you will continue to want it. Take a few days to wean yourself off and then avoid it like you would a disease.
* Just say "No". The more you say no to eating sugar the easier it will become.
* Find a friend who will do this with you. Preferably someone much more disciplined than yourself.
* Pay attention to foods that contain added sugars such as tomato sauce, bbq sauce, teriyaki sauce, bread, cereal, muffins, etc.. ALWAYS check the nutrition label. ALWAYS.
*Put up signs in your room, sticky notes on the fridge, a reminder in your phone...the greater your resolve is to not eat sugar, the greater your chances are of kicking the habit.
*From all my research (and my own experience) it can take anywhere from 2 weeks to 2 months to get your body completely sugar free. Take it one day at a time and rejoice in each small victory (you turned down Coldstone or you refused those homemade cookies).
*On average, when you are eating sugar, it should be no more than 15 grams a day. This will feel like a lot when you've been off sugar for several weeks. If you choose to include sugar back into your diet, be sure to take it slow. Try not eating it until after dinner. If you consume it in the morning, the greater your chances are of eating it more throughout the day. If you restrict yourself to something small after dinner, you have all day to look forward to it and are less likely to indulge.
*This is not easy. You aren't doing it because it's easy, you're doing it because you want to look better and feel awesome. Tell yourself this often.
I recommend:
"Cinch!" by Cynthia Sass - great book for helping you understand how cravings work and why sugar shouldn't be a daily thing
"I quit sugar" by Sarah Wilson - really helpful two month plan to get excessive sugar out of your diet
Don't be like everyone else! Do something different! Do something crazy! Quit sugar!
Saturday, November 5, 2011
Journey
So I am very excited about this blog!! PCOS was something I had never heard of until my husband and I were struggling with infertility. After confirming the diagnosis with ultrasound and bloodwork I did some studying and found all kinds of information. I had several "AH HA" moments as I did my research. I could suddenly explain a few of my symptoms that I had just lived with - (weight gain, hair loss, facial hair, food cravings). I have always had regular periods and cycles so I never thought the symptoms could be connected.
Now that I knew what I was dealing with it made it easier to take action. I am a "go get it done" kind of person so I created a plan. I changed my eating habits and worked out more often. Yet it was frustrating that I still struggled to lose weight. I would lose some and then gain it back without me changing my weight loss routine. I tried Metformin three separate times for several months and it made me horribly sick. My doctors kept telling me there wasn't much else they could do. Soooo..... I knew that PCOS causes some insulin resistance in most women affected, which can greatly decrease the efficiency of your body's ability to burn calories since your insulin is always spiking but your body isn't utilizing it well. I did some more research, and found a great article on PCOS and using a supplement called d-chiro-inositol. It basically helps your body regulate your hormone excess (testosterone and insulin) and allows the normal process of burning sugar and not storing it to occur. Here is the article link.
http://www.nejm.org/doi/full/10.1056/NEJM199904293401703#t=article
I started using d-chiro-inositol in conjunction with diet and exercise. The first 4 months I was using it I lost 30 pounds!! I had more energy and didn't crave sweets and carbs nearly as bad, also my hair stopped falling out. I was ecstatic!! You can find d-chiro-inositol naturally in things like buckwheat, carob, legumes, and soy lecithin. I found recipes for hummus and buckwheat cereal/muffins online that I tried but I liked chiral balance supplements the best.
During this process I was also diagnosed with a pituitary tumor that was also messing with my hormones. But after losing 30 pounds and taking a presciption medication to treat the tumor we got pregnant!! Our beautiful daughter is now 6 months old, and I am so grateful to my Heavenly Father for trusting us as parents, and allowing us to care for such a sweet baby!
Now I am struggling to lose the baby weight and find a good exercise routine that fits into my work and Mom schedule. I look forward to learning more from others with PCOS. I believe that trials only make us stronger and we are supposed to WORK through the trial. I consider PCOS one of my trials, it allows me to work harder than most to lose weight. It motivates me to find the path that will lead me to healthier body, and not be discouraged by the process. I don't use PCOS as an excuse to give up or rationalize away the weight. It just takes work and determination. Some days are better than others, but it sure helps to talk to others who are struggling with the process. Let's get busy together!!
Kristina
Now that I knew what I was dealing with it made it easier to take action. I am a "go get it done" kind of person so I created a plan. I changed my eating habits and worked out more often. Yet it was frustrating that I still struggled to lose weight. I would lose some and then gain it back without me changing my weight loss routine. I tried Metformin three separate times for several months and it made me horribly sick. My doctors kept telling me there wasn't much else they could do. Soooo..... I knew that PCOS causes some insulin resistance in most women affected, which can greatly decrease the efficiency of your body's ability to burn calories since your insulin is always spiking but your body isn't utilizing it well. I did some more research, and found a great article on PCOS and using a supplement called d-chiro-inositol. It basically helps your body regulate your hormone excess (testosterone and insulin) and allows the normal process of burning sugar and not storing it to occur. Here is the article link.
http://www.nejm.org/doi/full/10.1056/NEJM199904293401703#t=article
I started using d-chiro-inositol in conjunction with diet and exercise. The first 4 months I was using it I lost 30 pounds!! I had more energy and didn't crave sweets and carbs nearly as bad, also my hair stopped falling out. I was ecstatic!! You can find d-chiro-inositol naturally in things like buckwheat, carob, legumes, and soy lecithin. I found recipes for hummus and buckwheat cereal/muffins online that I tried but I liked chiral balance supplements the best.
During this process I was also diagnosed with a pituitary tumor that was also messing with my hormones. But after losing 30 pounds and taking a presciption medication to treat the tumor we got pregnant!! Our beautiful daughter is now 6 months old, and I am so grateful to my Heavenly Father for trusting us as parents, and allowing us to care for such a sweet baby!
Now I am struggling to lose the baby weight and find a good exercise routine that fits into my work and Mom schedule. I look forward to learning more from others with PCOS. I believe that trials only make us stronger and we are supposed to WORK through the trial. I consider PCOS one of my trials, it allows me to work harder than most to lose weight. It motivates me to find the path that will lead me to healthier body, and not be discouraged by the process. I don't use PCOS as an excuse to give up or rationalize away the weight. It just takes work and determination. Some days are better than others, but it sure helps to talk to others who are struggling with the process. Let's get busy together!!
Kristina
Together
So, Julia and I have known about PCOS since high school. But, for me, it only gave an explanation for why my periods were irregular. In the past few years, however, I started noticing less hair on my scalp, more hair on my face, stronger and incessant cravings for sugar, and difficulty losing weight. I was perusing the library one day and noticed this book: "A Patient's Guide to PCOS: Understanding--and Reversing--Polycystic Ovary Syndrome" I found it incredibly helpful and hopeful. I started focusing on substituting protein and vegetables when I normally would've craved enriched carbs (bread, rice, pasta), and started birth control to regulate my hormones. I've always loved to be active, but it gave me extra motivation to exercise regularly. The kicker, though, is sugar. The biggest "ah ha!" moment for me was realizing that I crave sugar. I've never been a big fan of candy, but I've always, always loved bread. One chapter from the book mentions dieting 'smart'. Some foods may be perfectly tolerable for one woman with PCOS and a sure-fail for another. The example was this: One woman with PCOS may be able to take a bite out of a dinner roll and be satisfied, while another woman takes a bite out of the dinner roll and cannot satiate her craving until the whole bread basket is empty. The latter is definitely me. While that's an extreme example, it's true that I crave breads. If I could, I would live off of carbs for breakfast, lunch, and dinner. But the truth is, I can't. Carbs are my sugar. They're just a food I need to avoid.
So, I think it's true that we all now have the knowledge we need to combat PCOS. But, the follow-through and motivation to keep doing the things we need to (exercise, keep a focused diet, drink lots of water), and avoid the things we need to avoid (sugar!) is the struggle. Thus, the purpose of this blog. I've briefly shared my story and my major weakness. Please share yours, the things you've found helpful, the things you definitely have not found helpful, and how to live your life sugar-less. That, for Julia and I, is the goal.
I'm so grateful to have others who know what I'm going through. It's hard to feel in control of your womanhood with PCOS, but I do know it's possible. As in all trials in life, it's truly impossible for us to overcome alone. That's why we wanted to start this blog. But I also know that if we truly want to succeed overcoming our mortal weaknesses, we must involve the Lord. It's easy for me to think that my weaknesses are "mine". Or in other words, that the embarassment I feel about my body is my own fault, and that I need to own up to the consequences. But then I realize that we're all given weaknesses, and that I didn't bring this upon myself:
I truly believe that PCOS is another way for me to come closer to my Father in Heaven, to humble myself and remember that I need Him and the Atonement of His Son, Jesus Christ:
I'm praying for myself and each of you to ask for help in making our health a priority - it's a lot more work than most people have to do, I'd wager.
Let's be in this together!
So, I think it's true that we all now have the knowledge we need to combat PCOS. But, the follow-through and motivation to keep doing the things we need to (exercise, keep a focused diet, drink lots of water), and avoid the things we need to avoid (sugar!) is the struggle. Thus, the purpose of this blog. I've briefly shared my story and my major weakness. Please share yours, the things you've found helpful, the things you definitely have not found helpful, and how to live your life sugar-less. That, for Julia and I, is the goal.
I'm so grateful to have others who know what I'm going through. It's hard to feel in control of your womanhood with PCOS, but I do know it's possible. As in all trials in life, it's truly impossible for us to overcome alone. That's why we wanted to start this blog. But I also know that if we truly want to succeed overcoming our mortal weaknesses, we must involve the Lord. It's easy for me to think that my weaknesses are "mine". Or in other words, that the embarassment I feel about my body is my own fault, and that I need to own up to the consequences. But then I realize that we're all given weaknesses, and that I didn't bring this upon myself:
I truly believe that PCOS is another way for me to come closer to my Father in Heaven, to humble myself and remember that I need Him and the Atonement of His Son, Jesus Christ:
I'm praying for myself and each of you to ask for help in making our health a priority - it's a lot more work than most people have to do, I'd wager.
Let's be in this together!
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