Metabolism Testing: What it Entails and How You Should Prepare

Metabolism Testing: What it Entails and How You Should Prepare

What is metabolic testing ?

 

The million dollar question on everyone’s mind, “what is metabolic testing ?” Many people have heard the term but have no clue what to expect when they come in to have their metabolism tested. The goal of this blog is to clarify this information and tell you exactly how to prepare for the testing to ensure the best results.

 

Trust me – there is absolutely nothing remotely scary about having your metabolism tested. Think about it like a walk in the park compared to things like a oral glucose challenge or the fun 18 viles of blood you had pulled for your PCOS panel. In fact – I can almost guarantee you will be skipping out of my office with the new information in hand like a kid on Christmas day. 

 

First things first, metabolism testing does not hurt. I promise! We don’t draw blood. Also there is NO physical exertion involved.  In the past, I have had patients show up in their workout gear thinking they were going to participate in something that might resemble a stress test. This is certainly not the case. So no worries you can leave your running shoes at home!  

 

The device we use to measure your metabolism is called the Bodygem. This device measures your metabolism by capturing the air you breath. 

 

Sounds pretty easy?  Well it is.

metabolism

Three things to do to prepare for the metabolism test:

 

Come fasted with no caffeine in your system for 4 hours prior to your test. You can drink plenty of water though!

Please don’t exercise within 4 hours of the test. 

Arrive not having smoked a cigarette within 4 hours of the test.

 

Caffeine, exercise, and nicotine all can slightly increase your metabolic rate. Therefore, we do our best to minimize these variables so we can deliver you the most accurate results.

Curious about what other factors might influence your metabolism? Check out last week’s informative blog RMR Testing 101” on this exact topic. 

 

The actual test

 

Once you arrive we will get you all set up! You will sit peacefully in a chair with a small mouth tube in your mouth and a cute little nose clip on. The goal of the nose clip is to create a vacuum seal so no air escapes.

I promise, I will not post any Facebook pictures with your sexy nose clip on:)

By measuring both the amount of oxygen you exhale and the amount of carbon dioxide you expire we are able to calculate your metabolism. It’s that simple. This method is called indirect calorimetry and is one of the most accurate ways to measure metabolism. The test itself takes about 10 minutes.

Like I mentioned, the test does not hurt. However, some people find it uncomfortable as you need to breathe through your mouth for the duration of the test. However, I am pretty sure you have been through worse. 

 

what is metabolic testing

 

Once  the test is complete we need to talk goals. Generally speaking most patients with PCOS only have one goal – to lose weight.  Therefore, the next step will be to weigh you and test your body fat. That way we have a starting point for you to gauge your progress.

 

Next, we will gather your demographics. Factors such as your age, sex, occupation, type and frequency of exercise, and even your sleep patterns are all important variables in determining an appropriate calorie level for your goals. All this information is then entered into a software program which then generates several important numbers.

 

 

 

what is metabolic testing

          The Bodygem tells us the following:

 

Exactly how many calories you need to take in on the days you workout 

Exactly how many calories you need to take in on your non-training (rest) days.

How you compare to other individuals with the same demographics

Your BMI

 

Once we have this important information I can then specifically tell you where your calories need to be to accomplish your weight loss goals. I can also make suggestions on your macros if that is something you are interested in. If you need help setting up these numbers in a tracking program like MyfitnessPal I am happy to help guide you as well.

 

If you need additional services like a customized meal planner with specific meal suggestions or guidance on how to incorporate carbohydrate cycling or intermittent fasting these can all be provided at an additional fee.

 

The entire metabolic test plus the consult should take no longer than 45 minutes. You will leave with a personalized print out with your results and a solid knowledge of what is metabolic testing really entails. No guesswork involved!

 

what is metabolic testing

On next week’s blog we will dive deeper into the results. We will interpret the results of three actual Bodygem results and discuss how to apply the information. So now when someone asks you the question, ” what is metabolic testing ” you will be able to give them a A+ answer 🙂 

 

P.S. The icing on the cake is if you purchase the metabolism test during the month of July you will be entitled to a 40 % discount for my birthday. Just use coupon code thisis40 when you schedule your metabolism test on www.amyplano.com to receive the discount. However, act fast as this discount will only be around until July 31, 2018.

 

Have questions on metabolic testing? Please don’t be shy! Ask in the comments section below.

 

How to Master the fourth of July Like the PCOS Champ YOU are!

How to Master the fourth of July Like the PCOS Champ YOU are!

Between the crazy highs and unseasonably low temperatures this past week in CT (and freakish Tornadoes) it is hard to believe the fourth of July is just around the corner. However, before you know it, people will be firing up their grills and breaking out the dogs and burgers. Rather than throwing caution to the wind and deciding you’ll jump on the latest detox diet Tuesday, why not stay ahead of the game? There are plenty of ways to keep your holiday healthy, tasty and PCOS friendly for sure! 

 

Sip Responsibly on the fourth of July 

 

Yes – I know this a no brainer! But seriously the fourth of July seems like just like on other reason to carry on with summer drinking. As if people need a reason to drink, right? However, if you are going to imbibe then why not choose to do so responsibly.

Numero uno – avoid the carb bombs. Margaritas, frozen drinks and unfortunately the likes of craft beers tend to be very calorie and carbohydrate heavy. While Craft beers range in calories most clock in at about 200 – 250 calories per 12-ounce bottle. Thinking about knocking back 2-3? You are looking at an upward of 600 calories in alcohol alone.

Side note – back in the day when I used to bartend I would start my shift by making 5 gallon tubs of margaritas. In each batch I would put two full pounds of quick dissolve sugar! Yes – holy moley is right! Sugar rush for sure.

Instead, opt for clear spirits like vodka, gin, and rum mixed with a no/low-calorie mixer. For example, a Titos and Club Soda will only set you back about 95 calories. Plus did you know flavored vodkas (think Stoli Raspberry, Absolut Melon, Pinnacle Whipped Cream) have the same amount of calories as plain vodka? So you can even get fancy and mix a flavored vodka with a flavored club soda squeeze some lime on top and there you have your new favorite skinny summer cocktail.

Or if hard liquor is not your style – choose a light beer and you are only looking at about 100 calories as well. A glass of white or red wine is about 150 calories. Want to cut those those calories in half? Make yourself a wine spritzer! Fill a wine glass with crushed ice. Then pour 2-3 ounces of wine and 3-6 ounces of your favorite seltzer into a wine glass. Top with sliced fruit. Whallah!

Are the above options not really your jam? How about a low-calorie mojito? Coconut Water and Champagne Punch anyone? These low calorie cocktail from Proof are perfect for those watching their waistline. And let’s be honest – who IS NOT watching those waistlines!

 

 

 

the fourth of July

Who says cocktails have to be unhealthy? Not this RD.

Photo by: Monika Grabkowska

 

 

Want more information about the calorie counts of your favorite beverages? Check out one of my recent posts on this very topic!

 

Pump up the Veggies

 

Often at picnics there are more veggies available than one might think. Sometimes you just need to do a little searching. Crudite platters, tossed salads and even the infamous toppings for burgers are all good places to get those veggies in.

Are you trying to watch your carbs? Why not try a lettuce wrap instead of a bun? After all, if 5 Guys offers this option it has to be good, right? You can save yourself 200 calories and 30 grams of carbohydrates by this simple little swap.

Does the green salad look a little weak? Why not grab some of the ‘fixins’ for the burgers (think lettuce, tomato, onions) and ‘doctor’ up the salad (on your own plate, of course!) Or even better yet – offer to bring a kick-ass salad or some sort of veggie based side. Both options often require very little prep aside from assembly. This way you know you will have something to round your plate out aside from Grandma’s tuna mac salad 🙂

 

Don’t go Hungry

 

This rule holds fast for any type of celebration. Never. Ever. Ever. Go to an event hungry.

I repeat. Never. Ever. Ever. Go to an event hungry

Most of my patients head to an event like a Memorial Day picnic with the mentality they are going to save all their calories for the day for one big meal. They plan to white- knuckle it the whole day until they get to the picnic. This backfires HARD pretty much every time. As soon as they see the food they everything short of bury their face in pretty much everything and anything that is out.

Instead plan accordingly. Have a light breakfast or snack prior to the picnic. Scrambled eggs and fruit, greek yogurt with 1-2 tablespoons of granola, an apple with peanut butter or something even as small as nuts or a cheese stick will keep your hunger at bay.  

I much rather see you spend more time on the ‘front end’ in preparing than leave the picnic feeling big, bloated and polluted with an underlying sense of guilt. We all know this feeling! But YOU are stronger than this. Don’t allow yourself to be defeated. Instead plan ahead like the champ you are and leave the picnic with your rock-star status intact.

 

Keep it Lean and and No one will be Mean

 

Be a lean mean grilling machine at your next BBQ. After all, nobody goes to a BBQ saying, “I cannot wait to eat super sloppy BBQ food.” If you are the grillmaster instead choose lean cuts of protein to throw on the coals. Your guests will thank you!

Think 93 % lean ground beef, flank steak, grilled chicken breast marinated in a little balsamic, rosemary and oil, or even a veggie burger (just watch the sodium on those puppies some brands are crazy high!)

Truth bomb – many people opt for a turkey burger thinking it is the best choice. Best as we know is a  relative term. Well, it’s not a horrible choice but is it the best choice? I am not so sure.

 

Memorial Day

Did you know that beef burgers and turkey burgers often contain the SAME amount of calories and fat?

 

 

Did you know a turkey burger made from “LEAN” ground turkey has just about the same amount of calories and fat (150 – 170 calories & 7 -10  grams of fat for a 4 oz. patty) as a burger made from ground sirloin (93 % lean ground beef)? Lean ground turkey is generally a mix of light and dark meat. So if you are craving a nice juicy burger but are feeling guilty about eating red meat please don’t!

 

The only exception from a ground turkey standpoint is when the package states “EXTRA” lean. This type of ground turkey has virtually no fat, is expensive and in my humble opinion does not taste very good. It is certainly not good for burgers on the grill. With virtually no fat the burger will be unfortunately very dry.

 

Be a Good Friend

 

From my experience as someone who loves to host parties and tells everyone NOT to bring anything – never believe the host. They lie. I love it when someone brings something. SO be that good friend and come bearing food 🙂 This is your prime opportunity to bring something healthy that everyone (including yourself) will likely enjoy.

 

I can’t tell you how many times my patients say, “There was nothing healthy to eat so I had to eat crap.” Really? Come on my friend. No need to be so lazy! Get off your little butt and avoid all those excuses.

 

Remember it does not have to be something fancy, complicated or expensive. Heck stop at Costco and grab a veggie platter for $9.99 or a simple fruit bowl (also may I add for only $9.99 at Costco). Even a big old tub of hummus with a bag of baby carrots will likely be appreciated. Pick up a whole watermelon and bring that! After all, who doesn’t like juicy watermelon? The list of healthy options you can bring are seemingly endless.

 

 

the fourth of July

 

 

Want to step up your grame? Why not make a killer salad with everything but the kitchen sink in it? That way you can take whatever comes off the grill and and throw it on top of the salad. You will be surprised how many guests will follow suit. Because like I said, even though Memorial Day is typically synonymous with unhealthy foods, it does not have to be. More people than not are working hard to improve their health. Give people a handful of healthy options and they will thank you for it. A little effort goes a long way!

 

So whether or not it feels that way right now – the fourth of July is HERE. While I am by no means asking you to be a saint (what fun would that be?) – why not start the summer season on a good foot? You have worked SO hard all winter. Let’s go into summer strong!

 

Did you survive the fourth of July like a champ? What are your tried-and-true tips for a healthy summer holiday weekend? Leave your favorites in the comments below!  

PCOS and Metabolism: Why you NEED to have your metabolism tested ASAP!

PCOS and Metabolism: Why you NEED to have your metabolism tested ASAP!

Are you unable to lose weight in spite of vigorous exercise and a disciplined training schedule? Are you looking to maximize your performance yet feel like despite all your efforts you are failing miserably? Have you hit a plateau in your weight loss? Would you like to take the “guesswork” out of determining your calories to achieve your goals? Well if you answered “heck yes” to any of the above questions then you are likely the perfect candidate for RMR testing. 

 

What is Metabolism

 

First things first, before we talk about RMR testing and why it is so friggin’ important we need to define metabolism. Did you know that even when you’re at rest, your body needs energy for its “silent” functions? These include breathing, circulating blood, adjusting hormone levels, and growing and repairing cells. The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate (BMR) or more often referred to outside of a clinical setting as resting metabolic rate (RMR).

 

There are many factors which determine our metabolism. Some include:

 

Your body size and composition.

People who are larger or have more muscle burn more calories. Even at rest these folks tend to have higher RMR’s.

 

Your sex.

Men usually have less body fat and more muscle than do women of the same age and weight. This means men burn more calories at rest (Boo!). But don’t worry, I will be sharing some tips for how us chicks can optimize our metabolisms.

 

 

Your age.

As we get older (sigh), the amount of muscle we carry tends to decrease. Fat accounts for more of our weight, slowing down calorie burning.

[Truth bomb: If you consistently work out with weights you can help off-set some of this loss 🙂 ] 

 

 

RMR testing

 

 

Two other important factors that determine how many calories your body burns each day:

 

Food processing (we call this thermogenesis!)

Did you know that digesting, absorbing, transporting and storing the food you consume also expends calories? Score! About 10 percent of the calories you burn each day come from the digestion and absorption of food and nutrients.

Physical activity

Physical activity and exercise accounts for the rest of the calories your body burns up each day. It comes as no surprise that physical activity is by far the most variable of all the factors.  

 

 

RMR testing

 

 

The changes in overall body mass (increase or decrease) ultimately comes down to long-term energy balance which is represented by energy in (via food) and energy out (via metabolic rate). Total energy expenditure is determined by many factors including: body composition, sex, age, thermogenesis and physical activity. Having ‘good’ genetics certainly doesn’t hurt either!  So now that you are a master of ‘all terms metabolism’ let’s get down to business. 

 

Here are my top three reasons for why getting your RMR tested is SO important to achieving your body composition and training related goals

1. Takes the guesswork out

 

By having your metabolism tested by a professional you never need to ask yourself the annoying questions, “How much or little should I be eating ?!?”

 

How many times have you entered your height and weight into an online metabolism calculator only to get some crazy number which you have no idea how to interpret?

I cannot tell you how many times patients come into my office following a calorie level that is completely wrong for the goals they are trying to accomplish. This frustrates the heck out of me. It’s not that they are unsuccessful for lack of trying.  It’s simply because they have been provided with the wrong information.

By testing your RMR you will now know the exact number of calories your body needs to accomplish your dietary and fitness related goals. There is no more guessing or even second guessing where your calories need to be! Through the use cutting edge technology we can help you determine the exact amount of calories you need to reach your goals. Headache solved!

 

 

2. Gives you an accurate baseline.

 

If you don’t know your baseline calorie needs how do you know if what you are doing is ‘working’?

 

You have got big goals which I love and admire. However, how can you accomplish your long-term goals if you don’t know where your baseline needs currently are? Testing your metabolism before you make significant changes to your exercise and/or training routine can provide you with a solid foundation in which to make adaptations.  Therefore, as things like your body composition, weight and/or performance markers change over time you can adjust your calories relative to your new goals.

Independent of what our specific goals are we all need a caloric starting point. If we don’t have a baseline and we start making changes to our diet how can we tell what specific calorie level is working? Simply put – we can’t.

Therefore, by testing your RMR before making any significant dietary and/ or training changes you are armed with an accurate, reliable calorie level to base your goals on.

 

3. It helps you when you are stumped.

 

Knowing your RMR gives you clarity in those moments when no matter how hard you try – you just cannot seem to tackle your dietary and/or fitness goals. 

 

Knowing your your RMR can be critical when you are stumped. As mentioned previously many people base their goals around a calorie level that is not in tune with their goals. Along with the headache this creates can come a massive amount of frustration. Unfortunately, if you have been there you know exactly what I am talking about 🙁 

Trying to gain lean muscle mass but struggling like crazy? It could be that your calories are too low. We all know that in order to build anything we need ‘extra’ resources, right? That extra might be money, resources or time. Same goes for putting on muscle. In this case, the extra needs to be in the form of calories. Therefore, for someone aiming to put on muscle they need to FIRST make sure they are taking in enough calories to do.

 

RMR testing

 

 

On the flip side, do you feel like you are at a weight loss plateau? Are you meticulously counting calories, carbs, protein and everything under the sun and still not losing weight? Is MyFitnessPal definitely not your pal? For most people the simple answer is their calories are not in tune with their weight loss goals. It could be that their calories are too low. Or it could mean that their calories are too high. How the heck will they know unless they actually test their metabolism?

 

Knowing your unique RMR for the different ‘seasons’ can help optimize your nutrition during both your off-season and peak training periods. During training, you need to make sure you are taking in enough calories to support not only your training but your ideal body composition for your sport. It’s no surprise when an athlete is not taking in enough calories how quickly they feel the side effects. Unintentional weight can lead to fatigue, burnout and injury. All of these can be factors can be minimized if not avoided entirely.

 

Case in point – I rest my case. Plain and simple – anyone with a performance or body composition related goal should have their metabolism tested. And truth be told I don’t know a whole lot of people who don’t share these goals (especially the later!) By testing your RMR you will no longer be ‘spinning your wheels.’ The precise tools you need to determine the exact calorie level to fit your specific goals is attainable. And just like Jim Rohn’s stated, “When you know what you want and you want it bad enough, you’ll find a way to get it.”

 

Support for women with PCOS

 

 

Amy Plano PCOS Dietitian

 

 

 

 

P.S. Did you know we are running a 40 % discount on RMR testing for the month of July? Use the coupon code thisis40 when scheduling your metabolism testing under the ‘appointments’ tab on our website www.amyplano.com
P.P.S. What are you waiting for? This fantastic deal will not be around forever. Cut through all the confusion and get the numbers you need.
P.P.P.S. Does any of this mumbo-jumbo about RMR testing resonate with YOU? If so, in what way? Share your thoughts in the comments below. We ♥ to hear your thoughts. Don’t be shy – we don’t bite.

 

 

 

 

Its my birthday (and its a BIGGIE) and I have a present for YOU!

Its my birthday (and its a BIGGIE) and I have a present for YOU!

So it is true … this girl right here turns 40 years old on Friday, June 29th. And what better way to celebrate my 40th then with YOU my loyal readers. So how would you like to receive a present from me? How does a 40 % discount on a metabolism test to celebrate this fabulous occasion sound? I don’t know about you but it sounds pretty dang awesome to me.

 

metabolism test

 

 

 

Heading into the next decade can be a drag. So rather than have a pity party for myself I decided to give you a pretty sweet present to mark this milestone birthday – 40 % off metabolism testing for the whole month of July. Whoot! Whoot!

 

metabolism test

 

For the whole month of July redeem coupon code thisis40 when scheduling your metabolism test to receive 40 % off each individual test. The normal rate for a metabolism test is $150.00. Therefore, by redeeming the code thisis40 you save yourself 60 bucks! If that is not pretty sweet – then I don’t know what is.

Important note: In order to receive the most accurate reading on the metabolic test you should be fasted (no food), with no exercise or caffeine within 4 hours of your test time. You can drink plenty of water – just nothing with caffeine or calories.

 

Below are the steps to redeem your discounted metabolism test:

 

  1. Click HERE and you will be re-directed to the scheduling section of this website.
  2. Click the link for “Metabolism Testing” under appointments.
  3. When the prompts ask you “with” who you would like to schedule you can choose either myself or my fabulous RD Audrey. The discount applies to us BOTH.
  4. Select the time slot you would like to come in for your metabolism test.
  5. Next put in your name, phone number and email address.
  6. Within the information section where it says “Redeem Coupon” put in the discount code thisis40
  7. Follow the prompts for payment
  8. Once you have provided payment you will receive an email confirmation with the date and time of your visit.
  9. Arrive fasted, with no caffeine or exercise within 4 hours of your test.

 

Our office is located at 500 Boston Post Road, Orange, CT 06477. We are in the same plaza as Hawley Lane Shoes. When you pull into the plaza look for signs for The Plano Program.

 

Over the next month I will be releasing more information about why having your metabolism tested is SO friggin’ important – so stay tuned for blog updates.

 

Please fee free to share this birthday gift with anyone who you think might benefit – which I think is pretty much anyone with nutrition related goals. After all who does not want to know their metabolism? Said no one ever ?

 

Have you ever had your metabolism tested? Did you find it helpful in reaching your nutrition related goals. Please tell us your experience in the comments below.

Support for women with PCOS

 

 

 

Amy Plano PCOS Dietitian

PCOS Friendly Bread? Amy Plano, The PCOS Dietitian gives you the 411

PCOS Friendly Bread? Amy Plano, The PCOS Dietitian gives you the 411

PCOS Friendly Bread – Yes It Does Exist

I know what you are thinking – the word PCOS and bread should not even be in the same sentence. But guess what? That is where you are wrong ‘cysta!  I have been dying to share with one of my favorite PCOS friendly breads – Dave’s Killer Bread. Yup – I agree with you! Super, duper, cheesy name. But all situations aside I will let this goober get away with it as it just that good.

I feel like I must have read a review about the bread a while back. Shopping at Shop Rite in Milford, CT a couple of weeks ago – the bread seemed to jump out at me. The label is memorable for sure!  Most breads don’t have a long-haired dude strumming a guitar on the front of the package. SO I guess I am not super surprised I was drawn to it. Are you?  Of course – being the foodie that I am — I needed to try it. So, of course I bought all three different types that Shop Rite had.

Front of the label for Dave's Killer Bread - go get yo'self some.

Front of the label for Dave’s Killer Bread – go get yo’self some.

Dave’s Killer Bread Claim to Fame

Independent of its taste – which I will get to in a second — Dave’s Killer Bread has several great characteristics that make it one the few PCOS friendly breads I trust. Number one, the ingredients are all high quality. They only use USDA organic ingredients. They also claim all their ingredients are made from non-genetically modified seeds. It is important to note that the label claim “Non-GMO”claim is not yet supported by FDA. However, usually a third-party does come in verify the validity of this claim. So, you have to give Dave props for going through all that effort to do this.

Image of All the positive attributes for Dave's Killer Bread

Only Ingredients You Can Pronounce

Next, I promise, you can pronounce all the ingredients. In addition to being able to pronounce them – you easily can find what they are. I reviewed all the varieties of Dave’s Killer Bread and there was not one single ingredient I had to question. Below you can see the ingredients I took directly off a loaf of Dave’s Killer Bread – 21 Whole Grains & Seeds. Remember when purchasing bread you always want the word “whole” to appear within the first 3 ingredients. This signifies the ingredients are in fact made from whole grains and not processed. As you can see – this bread fits that criteria.

The Macronutrient Breakdown is Solid

PCOS friendly breads are hard to come by – but Dave’s Killer Bread makes it both easy and tasty to accomplish this task. Dave’s Killer Breads sells several different variety. But one of the things I like is there is an entire line of thin-sliced breads that deliver the same killer taste and texture in a smaller, lighter package. One slice of the regular bread has about 120 calories, 22 grams of carbohydrates, 2 grams of fat and 5 grams of protein. While the thin-sliced variety only have 60-70 calories (depending on which one you choose), 12 grams of carbohydrates, 1 gram of fat and 3 grams of protein.

I know what you maybe thinking – how thin is thin? Not too thin – I promise. I often cringe when people tell me they eat “diet bread” (the first thing that comes to mind is Sara Lee – yuck!) that is paper-thin. Why even bother? Put that crap in the toaster for too long – and you have a three-alarm fire. That is not at all what I am talking about.

In all seriousness, I did not even consciously buy the thin-sliced bread. I just bought what they had which happened to be the thin-sliced variety. I did not even noticed it was thin-sliced until it was all gone and I needed to go to the store to buy more! It was only then that I noticed that Dave even made what they would consider a traditional, thicker slice. I bought that too and it was as good – but not drastically different from the thin-sliced variety. So there is no need to “upgrade” to the big girl slice — unless you want the extra calories and carbohydrates.

Did someone say fiber?

You know how much I love talking about the benefits of fiber for women with PCOS. If fact, I think my patients want to kill me sometimes when I hammer them about meeting their daily fiber targets. Which for most folks is a whopping 28 – 35 grams of fiber per day. The average women only consumes about 15 grams – 50 % less than what is required. And we wonder why we are hungry all the time!?! Not only does fiber help keep us full, it also helps control blood sugar by promoting the liver to release blood sugar more slowly. Given that women with PCOS are more likely than not to have issues with their regulation of blood sugar and insulin there is no reason they should not be meeting their fiber goals.

Dave’s Killer Bread helps us get one step further to meeting our fiber needs. Each slice of Dave’s Killer Thin-Sliced Bread has 3 grams. So if you make yourself a pretty little sandwich you have yourself 6 grams of fiber. While, that may not seem like a lot – once you start adding all sorts of good-looking veggies to your sandwich you are well on your way to meeting your daily fiber totals. Round out the meal with some guacamole or humus with raw veggies and well what can I say – you’ve got yourself a nice high fiber meal.

Baby Got Omega-3s

Does the word Omega-3s ring a bell?  Remember a couple of weeks ago when we were chatting about all the amazing benefits of fats for women with PCOS? Well, if you missed it – or maybe just forgot click here to read more about PCOS friendly fats.  Omega-3 Fatty Acids are a specific type of polyunsaturated fat that is essential to our body. This means our body cannot produce them – so we need to get them from the food we eat. Omega 3’s are most known for their role in reducing inflammation.Plus studies support that the right levels of Omega 3’s can reduce cholesterol, triglycerides and blood pressure, lowering your chance for heart attack, stroke or other cardiac event.

Dave’s Killer Bread is one of the few breads on the market to actually contain Omega 3’s that I know of. I imagine other exists – they have just yet to cross this girl’s path! Each slice of the thin-sliced variety has 130 mg per slice. While there is no finite recommendation for Omega 3 intake, it is fair to say that more is almost always better. While we would love to see people eating fatty fish that has Omega 3’s, I think it is fair to say this is not happening. So if someone can squeak in some Omega 3’s in – especially in an assuming source such as bread – I am all for it. Top your bread off with some grass-fed butter (Kerry Gold is my absolute favorite!) or organic nut butter and you just jacked up your Omega 3’s without batting an eye. Boom!

Dave’s Killer Bread Has a Killer Mission

I admit it – I am a sucker for a anyone or company who gives back. I don’t care what you are giving back – whether it be shoes, money, time, hugs or just smiles I think it is just great when people try to make some else’s life better. Companies like Toms Shoes, The Company Store and Good Spread have a place in my heart. Not to mention amazing people like Theresa on Pit Bulls and Paroles who rescues and finds homes for thousands of pit bulls each year. It is amazing how selfless companies and regular people alike can actually be. Especially in this day in age when everyone seems to be drinking their own flavor of hater-ade.

Well, the Dave’s Killer Bread company has an equally heart warming story. The company states that one in three of their employee partners has a criminal background.

At Dave’s Killer Bread, we believe everyone is capable of greatness and that a second chance can lead to positive lasting change. In 2015 we introduced our non-profit, the Dave’s Killer Bread Foundation, with the mission to inspire other businesses to become Second Chance Employers and affect positive societal change. “

They even have a foundation for reducing the negative impact of mass incarceration and recidivism in America.  Their foundation provides programs for businesses looking to adopt or improve these practices. I am mean honestly how cool is that?

Now the moment you have all been waiting for – how does Dave’s Killer Bread taste? I think it tastes pretty awesome!  If I were to use one word to describe the bread it would be ‘hearty’ yet not overly heavy and dense. Despite being a whole grain, Dave’s Killer Bread still retains a good deal of lightness. I found it soft with a very light sweetness. Obviously, depending on the variety you buy you may have more or less seeds. I found it was good on a sandwich and just as good on its own with butter or peanut butter. I even made French toast with it which came out quite awesome if I have to say so myself!

But just a quick word of caution – do check the expiration dates. The first couple of loaves we bought were killer literally. But the second batch seemed a little dryer – if not slightly stale. A quick little pop in the toaster remedied that. However, I might pull from the back of the shelve as most stores likely do first in – first out placing the older ones in the front.

So that’s a wrap for this week’s blog. Have you tried Dave’s Killer Bread? Or do you have a PCOS Friendly Bread you recommend? Please let our PCOS community know in the comments below. We would love to hear from you!

Support for women with PCOS

Amy Plano PCOS Dietitian

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