by AmyPlano | Jul 2, 2018 | General information about PCOS, PCOS friendly recipes
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.
Looking for the ultimate guide for alcohol and PCOS? The PCOS Dietitian has got you covered! Check out this blog and all things alcohol and PCOS.
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 even on 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 i
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 including the fourth of July. 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 on the fourth of July. After all, nobody goes to a BBQ saying, “I cannot wait to eat super sloppy BBQ food.” If you are the grill master 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.
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.
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!
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 | Sep 1, 2016 | PCOS and Weight Gain, PCOS Medications, Weight Loss
Why Is Weight Loss SO hard when you have PCOS?
Did you know that weight loss can help with improving almost all the symptoms of PCOS? Even a modest weight loss of 5 – 10 % of a woman’s initial weight can lead to improvements in insulin sensitivity, ovulation and fertility! But, I know this is easier said than done. Weight gain and weight loss are two of the most common issues women with PCOS are forced to deal with.
But, what gives ? Why is weight loss so hard if you have PCOS? Well my dietetic intern Jackie Budlowski and I are here to lay the smack down and give the 411 of why the heck it so friggin’ challenging to lose weight when you have PCOS. Get your notebook out — these are some golden nuggets of information 🙂
Insulin
I truly believe insulin is one of the most important hormones in controlling weight! Your pancreas secretes insulin to regulate your blood glucose levels. In most individuals, insulin helps lower one’s blood glucose levels by shuttling glucose into the cells where it can be used for energy. However, most women with PCOS do not effectively process glucose. They experience what is called insulin resistance.Their bodies are less sensitive to the effects of insulin. In response, the pancreas dumps out even more insulin, leading to high insulin levels, or what is known as hyperinsulinemia.
High levels of insulin signal to the body that energy is abundant. In turn, rather than use the extra energy as fuel, women with PCOS store excess glucose as fat. Therefore, one of the biggest keys to controlling weight is to regulate blood sugar and control insulin levels. This is best accomplished through a moderate carbohydrate diet supplemented with the insulin sensitizing agent metformin.
If you are not already familiar with the benefits of metformin please read my previous blog post which will bring you up to speed.
Slow Metabolism
Women with PCOS have been shown to have a slower metabolic rate. This is based on many factors but the primary one being the amount of body fat women with PCOS tend to carry. Your metabolic rate is the number of calories you need for your body and organs to work. You see, body fat is what I consider metabolically “dead.” It does nothing for you but kind of just hang there.
Muscle on the other hand is very thermogenic. It burns more calories than fat does – even while at rest. In fact, muscle tissue is about 8 times more metabolically demanding than fat. A higher percentage of lean body weight (muscles) results in a higher metabolism compared to people of the same weight with a lower percentage.
If you have a slower metabolic rate, this means you must consume fewer calories than the average woman. Eating more calories than you burn can lead to weight gain. In future blog posts we will discuss some of the different ways to improve your metabolic rate (Hint – Hint : strength training is definitely one of them!)
If you are curious what your metabolic rate is and you live in the Connecticut area shoot us an email at amy.plano@yahoo.com. We can set up a time to test your metabolism. We have a device called the Bodygem which tests your metabolism by using a simple breathing device. The Bodygem is the “gold standard” of metabolism testing devices. Don’t believe us ? Click here bodygem validation to review the research. The cost of the test is $150.00. You must be fasted, with no caffeine or exercise for 4 hours before the test.
Appetite Hormones
There are a number of hormones involved with hunger and appetite control. Ones of particular interest for women with PCOS are leptin, cholecystokinin (CCK) and insulin. These hormones are responsible for signaling to the body to tell it that is it full and to “stop eating.” Research has shown that women with PCOS have altered hormone signals, which may lead you to feel constantly hungry even when you are consuming enough calories. This leads to overeating, increases in body fat and overall lower esteem. Not a winning combination for weight loss.
Leptin
Did you know that your fat cells produce hormones? This is one reason women who carry a significant amount of body fat often have hormonal problems. One of the hormones produced by your fat cells is leptin. This hormone sends a signal to the hypothalamus gland in your brain when fat cells are full. Due to the fact that cells produce leptin in proportion to their size, overweight women with PCOS also have very high levels of leptin.
Given the way leptin is supposed to work, women who are overweight and have PCOS should have a diminished appetite. But we know this is not the case. You can have a lot of fat making a lot of leptin, but it doesn’t turn the hunger valve off. The brain isn’t listening. No drop in appetite. In fact, your brain might even think you’re starving. This because as far as it’s concerned, there’s not enough leptin! So you get even hungrier. This condition is known as leptin resistance. This causes an up regulation of appetite. This supports why women with PCOS tend to constantly be hungry despite taking in an ideal amount of calories.
Cholecystokinin (Alias: CCK)
Therefore, it may come at no surprise that women with PCOS often feel less satisfied after a meal than women without PCOS. This can be attributed to the hormone cholecystokinin (CCK). CCK is responsible for telling your body you are full after a meal. Women with PCOS are reported to secrete less CCK in response to a meal. So, if your CCK levels are lower, this means you will be hungrier after meals despite just eating. It has also been speculated that impaired CCK secretion may play a role in the greater frequency of binge eating in women with PCOS.
Not so awesome, right ? But the plot thickens …
Insulin
Lastly, insulin also acts as an appetite stimulating hormone. You may already be familiar with the concept of insulin resistance and PCOS. If you are not click here to brush up on your knowledInsulin resistance occurs when there is a lot of insulin being produced (such as, with many women who have PCOS), but the body and brain have stopped “listening” to insulin’s effects. The scenario becomes : you eat, your body releases insulin, but your body still tells you to eat more. So you eat more and increase the likelihood of storing the food you do eat as excess body fat. And if this is not bad enough – you rarely feel satisfied.Therefore, high levels of insulin may be one of the many reasons why you may experience more hunger than other people. Higher hunger levels inevitably leads to more eating which results in weight gain.
Just because it is harder to lose weight, doesn’t mean it is impossible. Here are some tips on how to take the bull-by-the-horns and make your hunger hormones work for you!
Weight loss & PCOS: How to manipulate your hunger hormones for weight loss
Pump up the protein
Do your best to have protein at all meals, but especially at breakfast. Breakfast sets the “appetite tone” for the day! Therefore, consuming high-quality protein sources such as eggs, Greek yogurt or cottage cheese with some nuts will help reduce your hunger hormones and keep your appetite at an even keel throughout the day.
Skip the processed carbs (duh!)
Stay away from refined-carbohydrate-only meals and snacks such as cereal, a bowl of pasta, crackers, chips and starchy snacks. Even having a healthy snack such as fruit alone can trigger a spike and an immediate drop in insulin, so add some nuts, a piece of cheese or Greek yogurt to your fruit.
Focus on high fiber foods
Fiber is deeply tied to satiety. High volume, low-calorie, nutrient dense foods delay gastric emptying keeping food in the stomach for a longer period. Therefore, do your best to include foods such a vegetables, high fiber cereals, fruit and legumes to keep hunger at bay. The goal is aim for 25-30 grams of fiber spread throughout the day.
Eat a diet rich in omega-3 fatty acids to boost leptin
People who are overweight tend to release too much of a group of molecules that the body uses to combat inflammation. These molecules reduce leptin’s ability to communicate with the brain. They are thought to be one of the underlying causes of leptin resistance. Omega-3 fatty acids decrease the production of these molecules by reducing inflammation in the body. The body does not produce omega-3 fatty acid therefore you must get from the diet.
Foods high in omega-3 fatty acids include grass-fed meats, walnuts the fattier fish salmon, anchovies, sardines, mackerel, trout as well as chia seeds, flax seeds, summer squash and kale. Aim for about 800 – 1000 mg per day.
While the hormones that effect and control your hunger might be seen as complex, the three I’ve just discussed are keys to to unravelling this complicated web of PCOS, hunger and weight gain. As you can see, there are many factors at play, beyond just your determination to eat properly. These are factors I want you think about when you become frustrated with your PCOS and weight gain.What is important to understand is that your behavior around eating is not always something you can always consciously regulate.
Be confident and believe in yourself. Weight loss may initially be a struggle, but with the proper approach I am confident you can do it!
by AmyPlano | Aug 25, 2016 | PCOS and College, PCOS and Weight Gain
PCOS and College
Do you have PCOS and are heading off to college? Is your head about ready to explode with all the information available on the web regarding nutrition, diet and PCOS? If so, you have come to right spot!
Holy cow, I cannot believe it is that time of year again. Can you? As a seasoned college professor you would think I would be used to this time by now. But every year the end of summer sneaks up on me. Insert sad face emoji. If you have PCOS and are heading off to college you may be experiencing a bit of anxiety regarding how to stick to your diet. Staying on track in college with your diet can be challenging – but certainly not impossible if you have PCOS.
College can be an exciting time! It is the first time you are on your own flexing those “independence muscles.” However, it can also be a very stressful time, full of uncertainty. And as if having PCOS was not bad enough – now you need to navigate an entirely different food domain. But fret not my friend – you are in luck. We have my Yale Dietetic Intern Jacquelyn Budlowski here, to give you some pointers on how to keep on track with your diet and exercise.
PCOS and College: Ten nutrition tips for staying on track with your diet
Write it down to stay on track with your diet
Start a food journal or use an app to track your intake and make sure you stay within your recommended calorie and carbohydrate alotment. Think of it as one of your daily homework assignments! We LOVE the myfitnesspal app as it super user friendly and allows you to track not only your calories – but also your carbohydrate, fat and protein intake. Studies show people who write down what they eat are more successfully at losing weight and keeping it off.
Get your little butt moving
Most college campuses have free gym memberships included with tuition. Many also offer group exercise classes. This can be a fun way to work out and beat the ho-hum of the treadmill. Some colleges even offer recreational sports as a fitness option. This can be a fun way to meet new people, fit in your exercise in and even try a new sport you may have been dying to try. Aim to exercise for at least 120 minutes per week.
Limit your alcohol intake
If you drink alcohol, keep in mind it supplies calories (and often carbs) but no nutritional value. A light beer, a glass of wine, or an ounce of liquor each has about 100 – 140 calories each. The carbohydrate content depends on what the alcohol is mixed with. Plus when your body is metabolizing alcohol – fat breakdown comes to a screeching halt. This can prompt weight gain and reduce your overall metabolism. Plus, alcohol increases your appetite and decreases your mindfulness leading to poor food choices. Did I just hear someone say “Let’s order Chinese ?!?”
Be mindful of “seconds”
It can be tempting to go up for a second plate knowing you have unlimited access to food with your dining card. However, ask yourself if you are really hungry before going up for a second helping. It is possible that you are just overwhelmed by the abundance of food and not really hungry. A good habit is to walk around the cafeteria and check out all the options before deciding what to eat. That way you can make the best balanced choice while getting what you really want in the first place.
Stock up on healthy PCOS friendly snacks
Keep healthy snacks in your dorm room. This way if you are up late studying, you will not be tempted to grab something from the campus store such as candy, chips, or ice cream. Good snack options include cheese sticks, low sugar Greek yogurt, hummus/veggies and even something like a Quest Bar in the event you cannot a balanced meal in.
Don’t Abandon Your Summer Goals
Continue to choose nutrient dense, high fiber options when consuming carbohydrates. Focus your meals mainly around high protein foods and healthy fats such as olive oil, nuts, seeds and avocados (if they have them!) Cafeteria salad bars are a great way to bump up your fiber and pack in your protein. Choose plenty of green leafy veggies and lean sources of protein at the salad bar such as chicken, tuna, chick-peas, hard-boiled eggs and cottage cheese. Your cafeteria may even have a grill station where you could pick up a turkey burger and throw that on top of a salad – yum!
Speak Up Cysta!
Most campus contract food service companies have a list of nutrition values for most of the foods they provide. Ask for the nutrition information or see if you can find it on their website. That way you do not have to guess, “Is this a good choice?” Then, you will be armed with knowledge to select the most PCOS friendly options available to you. No excuses girl friend!
Get your Zzzzz’s
Not getting enough sleep can put a serious damper on weight loss efforts. Sleep deprivation can affect the hormones that control your hunger as well as increase an individual’s level of insulin resistance. This makes it much harder to lose weight. Also we often don’t always make such great food choices when we are hangry, right? Therefore, try your best to get at least 8 hours of sleep per night.
Find your inner Yogi
Balancing classes, exams, friends and extracurricular activities can be overwhelming! It is no surprise that stress can hinder your weight loss goals. Find different ways to relieve stress aside from eating. Many college campuses offer free yoga and/or meditation classes. Even if your school does not offer this opportunity you can find numerous free resources such as podcasts and youtube videos online to help decrease stress. It is amazing what you can get for free when you look!
Don’t be afraid to ask for help
Most schools have health centers that have wellness and nutritional trained professionals who are there you help you make the right choices when it comes to eating and exercise. Don’t be afraid to make an appointment and bring them your schedule. Be honest with them. Let them know you have PCOS and that you are struggling with your eating. They should be able to help you lay out a personalized plan of action to keep you on track. Always remember – you are so much stronger than you think!
So, I know we must have missed a couple hints for you college cysters 🙂 But we would LOVE LOVE LOVE to hear your tips for staying on track when you have PCOS and are at college. What are some things that you have tried that have worked? Any epic fails? Please share with us in the comments below.
