by AmyPlano | Jul 2, 2018 | General information about PCOS, PCOS and metabolism
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 🙂 ]
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.
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.
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.”
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.
by AmyPlano | Jul 2, 2018 | General information about PCOS, PCOS and metabolism, Uncategorized, Weight Loss
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.
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!
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:
- Click HERE and you will be re-directed to the scheduling section of this website.
- Click the link for “Metabolism Testing” under appointments.
- 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.
- Select the time slot you would like to come in for your metabolism test.
- Next put in your name, phone number and email address.
- Within the information section where it says “Redeem Coupon” put in the discount code thisis40
- Follow the prompts for payment
- Once you have provided payment you will receive an email confirmation with the date and time of your visit.
- 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.
by AmyPlano | Jul 17, 2017 | PCOS and carbohydrates, PCOS and Fats, PCOS Breakfast Foods
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.
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.
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!
by AmyPlano | Jan 6, 2017 | PCOS and Fats, Weight Loss
The Nutritional Benefits of Coconut Oil for Women with PCOS
Did you know there are many nutritional benefits of coconut oil – especially for women with PCOS? In this blog, I discuss the nutritional benefits of coconut oil, what terms to look for when purchasing, as well as how to incorporate coconut oil into your current PCOS lifestyle. If that is not exciting – then I don’t know what is 🙂
It seems like no matter where you turn – social media, twitter, newspapers (yes, they do STILL exist!) or even your best friend – someone is talking about coconut oil. They may not know what they are talking about – but they are still talking!
Some folks say coconut oil is “bad” while other experts tout it as the next superfood. So what’s a girl with PCOS to do? Should you go out and buy jars of it? Or should you drop it like it’s hot and hope everyone stops talking this tropical oil?
Well fret not ‘cysta! The PCOS Dietitian is here to give you the 411 on coconut oil.
What the heck is Coconut oil?
To make coconut oil, manufacturers press the fat out from the white “meat” inside a coconut. Coconut oil consists mostly of saturated fatty acids. When most people think of the word “oil”, they think of a liquid fat like olive or avocado oil. However, due to its saturated nature, coconut oil it is actually solid at room temperature! If you have never seen it before, it actually looks pretty similar to shortening. However, thankfully it has none of the icky properties of that yucky oil!
Soooooooooo … I know what you are thinking. You just heard the nasty word saturated fat and you are officially in freak out mode. Hang in there ‘cysta I have some good news that is going to blow your mind.
The Super Hero of Coconut Oil – Medium Chain Triglycerides
Coconut oil’s saturated fats are primarily composed of medium chain triglycerides or more commonly known as MCTs. MCTs behave differently than other saturated fats in the body and because of this factor have a positive effect on many of the systems in the body.
Warning – it’s about to get nerdy! Skip this paragraph if you just want the ‘cliff’ notes version! MCTs get their name because of the length of their chemical structure. All types of fatty acids are made up of strings of connected carbon and hydrogen atoms. Fats are categorized by how many carbons they have: short-chain fats have fewer than six carbons, medium-chain fats have between 6–12 carbons and long-chain fats have between 13–21 carbons. Why do we even care about this nonsense you ask? Well because they are smaller, MCTs get into our cells easier and are quickly absorbed.
MCTs are powerhouses. They have soooooo … many benefits!
So many benefits of MCTs
MCTs can help promote weight loss, decrease hunger, stabilize blood sugar and enhance immune and cognitive functions. Many studies also support MCT’s role in thyroid health. MCT oils have multiple benefits relating to cardiovascular health such as the ability to decrease total cholesterol as well as triglycerides.
What KIND of coconut oil should I buy?
Just like everything in the food industry today, some coconut oils are healthier than others. Two types of coconut oils exist – refined and unrefined. Can you can guess which one is the healthier of the two!?!
Refined Coconut Oil
Refined coconut oil is subjected to various chemical solvents, deodorizers and bleaches. In the refining process, coconut oil is exposed to high temperatures. Many of the refined coconut oils on the market also contain trans fats. Trans fats have a negative impact on heart health. Refined coconut oil is tasteless, odorless, and no surprise has a lower nutrient content. Avoid refined coconut oil like the plague.
Unrefined Coconut Oil
On the other hand, unrefined coconut oil aka virgin coconut oil, extra-virgin coconut oil or raw coconut oil is unadulterated. It is minimally processed which means it has a higher nutrient content. When you open up a jar of coconut oil – it smells like it should – like coconuts! If it is does not smell like coconuts, it is likely refined.
Additional terms to describe coconut oil
You may also hear the terms “expeller-pressed coconut oil” and “cold-pressed coconut oil.” Expeller-pressed coconut oil goes through a harsher process at a higher temperature which results in a loss of nutrients. Cold-pressed coconut oil is processed at a lower temperature and the greatest amount of nutrients are preserved.
Lastly, you want to see the term “organic” on the label as well. This guarantees that the oil is not produced through genetic engineering.
So, in short, look for the words organic, cold-pressed and unrefined when purchasing coconut oil.
Where can I buy coconut oil?
You can find coconut oil at most grocery stores, health food stores, and even some drug stores. In grocery stores you can find it in the natural foods aisle. I have also pleasantly seen coconut oil in stores like Costco, Trader Joe’s and even TjMax! Depending on the size, coconut oil can cost anywhere from $6.00 – $20.00 per jar. Make sure it is solid not liquid when you buy it. Keep it in cabinet to decrease its exposure to light or high temperatures. When the temperature is above 75 degrees – the coconut oil turns into an oil! So be careful.
How can coconut oil specifically help women with PCOS?
Unrefined, organic coconut oil has the potential to help women with PCOS in a variety of ways. Below are just a couple of the what I feel are the most important benefits.
Blood glucose levels. Many women with PCOS often experience unstable blood sugar levels. This can lead to dizziness, irritability, fatigue and increased hunger. Coconut oil can help stabilize blood sugar levels. Some studies have also demonstrated that coconut oil can also have a favorable impact on insulin secretion. Double win!
Improves blood lipid profile. The risk of getting heart disease increases when you have PCOS. Coconut oil can help raise levels of HDL (along with a consistent exercise program, of course!) or what we call our good cholesterol. It also can help reduce the level of fat (triglycerides) in the blood. (But be mindful it can also raise LDL cholesterol – or your lousy cholesterol – a number which you want low!) This is especially beneficial for women with PCOS ♥
Helps with hypothyroidism. While thyroid issues do not soley exist in this demographic, they can nonetheless be extremely problematic in women with PCOS. Coconut oil helps improve thyroid function and speeds up fat breakdown.
Weight maintenance. By nature of the syndrome, women with PCOS have an increasingly difficult time keeping the weight off. Since coconut oil is a source of fat, it can help you feel full and keep your weight at bay.
Summary of the key attributes of coconut oil for women with PCOS ♥♥♥
stabilizes blood glucose levels
Improves blood lipid profile
Helps with thyroid regulation
Promotes an ideal weight
Like with any type of fat, you always need to proceed with caution. Coconut oil is no exception to this rule. Every tablespoon of coconut oil is 120 calories and 13 grams of fat. These calories can add up pretty quickly! So while I sincerely believe there are some great benefits to coconut oil for women with PCOS I would urge you to use it in place (NOT in addition to!) of the fat you are using in your diet.
More so, it is important to be crystal clear that I am also not advocating coconut oil as your only source of dietary fat. The PCOS Dietitian ♥ variety! So please just throw it into the “mix” and expose yourself to all the different nutrients present in this oil. Start slow – only with about 1 teaspoon at a time. When consumed in large amounts too quickly coconut oil can cause diarrhea. And I don’t know anyone who enjoys diarrhea 🙂
Now, that you know all the benefits of coconut oil, here are some different uses:
Cooking or frying. You can use coconut oil as the base of the pan when cooking or frying your favorite dish. It is especially good in a stir-fry! Many of my patients even like it in scrambled in their eggs!
Baking. You can use coconut oil in recipes to make sure your baked good come out nice and flaky. Make sure to melt the coconut oil first! Then you can use it in its liquid state to replace vegetable oil and butter in recipes.
Smoothies. One of the things I often put on my patient’s meal plans are smoothies. I always like to include a source of fat into smoothies. I find that smoothies are much more satisfying with fat! While peanut butter is often my go-to choice for chocolate based smoothies, I prefer coconut oil for fruit-based ones. I recommend putting about 1 tablespoon in a small glass cup and putting it in the microwave for about 15 seconds. This will liquify the oil. Then you can add it directly into the blender when making your smoothie.
Coffee or Tea. Coconut oil can make a great addition to your coffee or tea in the morning. We refer to this drink as bullet proof coffee. I know it sounds crazy but just try it! It makes the coffee super-duper creamy. Yum!
And … when in doubt – eat it by the spoonful.
There is no shame in taking a good ol’ spoonful of coconut oil. I guarantee it will make you smile. Just like these happy little spoons 🙂
If you are not a big fan of cooking or baking, you can get the same benefit by eating one spoonful of coconut oil per day as you would by using it in your meals.
In addition, topical coconut oil has been shown to have a positive effect when rubbed consistently on thinning hair related to PCOS. While I am only familiar with the dietary aspects of coconut oil, it seems like this often pops up in my reading. So I felt like it was fair to throw that out at you especially if hair loss is something you struggle with.
So I hoped you learned a thing or two about coconut oil. When consumed in addition to other heart health fats like olive oil, grass fed butter, nuts and avocados – coconut oil has the potential to have a positive impact on PCOS symptoms. While I am by no means advocating it as a “cure” for ALL PCOS symptoms – it certainly has the potential to help with some of the major ones like dyslipidemia, hypoglycemia, elevated weight and hypothyroidism. So please give it a try – I am pretty sure you will enjoy it! And remember – always buy organic, virgin (or extra-virgin) cold-pressed if you can and skip the refined stuff!
Are you a coconut oil fanatic? Do you have some fun, exciting ways to incorporate this oil into your diet? Our community would love to hear your thoughts. Please let us know in the comments below how you using coconut oil.
by AmyPlano | Nov 7, 2016 | PCOS and carbohydrates, PCOS Breakfast Foods, PCOS friendly recipes
PCOS Friendly Breakfast Choices
There is no denying it – breakfast is the most important meal of the day. Breakfast gives you energy and provides the body and brain with fuel after an overnight fast. Breakfast can help improve memory and concentration levels. It can also help with weight management as you are less likely to overeat eat later in the day after having a healthy breakfast. But this is easier said than done. Cooking up a PCOS friendly breakfast can be challenging – but it should not have to be. Especially because there are so many breakfast options that are super easy, tasty and healthy
For someone with PCOS, you should aim for a breakfast with 30 grams of carbohydrates or less. In addition, you should do your best to include a protein source to help keep you full longer. Good protein sources include: greek yogurt, organic eggs, cottage cheese, whey protein, nitrate free turkey sausage or low-fat cheese) You don’t want to start your day off super carb heavy – as it will usually set the sluggish tone for the whole day. Plus, jamming down a pile of carbohydrates in the morning is not good for your blood sugar and insulin levels. Most of all, this only sets the scene for your blood sugar to come crashing down. We want to avoid this scenario at at any cost.
Consequently, you are thinking – what the heck can I eat that is quick, easy, tasty AND PCOS friendly? Well the PCOS Dietitian is going to share some of her favorite breakfast choices that fit the bill.
10 Quick and Easy PCOS Friendly Breakfast Choices
1. Make a yogurt parfait with Greek yogurt and add a serving of fruit, nuts, and/or granola. Most of all when choosing yogurt purchase one with less than 15 grams of carbohydrates per serving.
2. Cottage cheese is a great source of protein. As with yogurt, you can add fruit, nuts or even chia seeds to create a more balanced meal. I personally love the Friendship brand. I recommend the 2 % or 4 % fat as they taste pretty awesome.
Friendship cottage cheese is my personal favorite! This is because it creamy and has a nice overall favor profile.
3. Make oatmeal (please, use old-fashion oats if you have the time!) and add a source of protein such as nuts, nut butters, protein powder, or milk. Thinking about other cereal choices but not sure where to turn? Check out this past blog on PCOS friendly cereal options. You can also have eggs on the side or scramble some directly into the oatmeal.
4. Have a protein shake. Blend together a small serving of fruit, milk or a milk alternative such as almond or cashew milk, and protein powder. Be creative with your combinations. because the sky is the limit with shakes.
5. Make a breakfast burrito on a low carbohydrate wrap with a couple whole (yes, eat the yolk – that is where all the good nutrition is!) cage free organic eggs, cheese, and tons of vegetables. You can even top of your master piece with a couple tablespoons of black beans, salsa and Greek yogurt to bump up the protein even further!
6. How about some tasty, high protein chia pudding packed with omega 3’s and tons of fiber? Check out this awesome chia pudding recipe here from last week’s blog!
7. Make a healthier eggs benedict on ½ whole wheat English muffin topped with vegetables such as steamed spinach and a poached egg. Rather than use regular bacon – swap it for Canadian bacon. You can get the same flavor without all the fat.
8. Omelets are a fun breakfast option. Be creative and add a variety of vegetables. You can also pair it with a side of fruit or toast – just not both!
9. Want something super quick and easy – try my recipe for Chocolate Chip Banana Greek Yogurt Muffins. What’s not to like?
10. Hard-boiled eggs are great for a quick breakfast. Pair them with a slice of whole-wheat toast with peanut butter or small grab and go fruit such as a small banana, small apple or pear. Trader Joes sells eggs that are already cooked – which makes not having a protein with your breakfast not an option for even the laziest of PCOSers!
Already cooked hardboiled eggs – what could be easier?!?
Breakfast can be such a challenge but it does not have to be. Hopefully these PCOS friendly breakfast options provide you with some food for thought 🙂 As always, if you are looking for other great recipes please visit my Pinterest page and just search for Amy Plano, The PCOS Dietitian. I am a pinning maniac!
Got quick and easy breakfast choices you would love to share? I know you do! Please share your breakfast ideas in the comments below. As always thanks for stopping by.
