PCOS WB Ch 1
Questions:
Do I have PCOS?
What exactly is it? Endocrine disorder. Increase in insulin gives you a spare tire (above belly button giving you a spare tire look, I think I have two spare tires. above and bellow). Skin tags (definitely have had a lot more of those). Strong cravings for sweets. Hypoglycemia (hunger, fatigue, nausea, shakiness, dizziness, headaches)–had all of these in the last few months.
When insulin levels are higher, more androgens produced, less female hormones. Increase in LH, not FSH. Cysts results of hormonal imbalance. Can cause absences of periods, or irregular cycles. Can bleed heavily.
Can I control it without taking metformin? Metformin helps with increasing ovulation (do i need it?)
What is hemophilic cyst?
Will a low gi diet help? Stay away from refined sugar. More small balanced meals. Higher protein. Changing you eating patterns can reduce your insulin and androgen levels, increase ovulation. Limit carb intake to one to three servings per meal (15-45 grams). Eating simple carbs worsens PCOS. Eat whole grains. Limit refined carbs (once or twice a week).
Favorite Refined Simple Carbs: Chips, candy, soda, white bread, everything sweet!! Pizza
Whole grains improve insulin resistance by slowing the erase of glucose.
enjoy eating: oatmeal, the whole grain breads from Costco
should be 100% of your grain choices, but spread them out over the day. One to three servings at each meal/snack. Combine protein with them.
Avoid juice and fruit syrup.
Limit fruit to one or two servings per meal. May want to eat with protein or fats. One banana is two fruit servings. I usually get 1 to 2 servings a day of fruit. Lately it hasn't been any. Need to add fruit back in. One reason I don't eat a lot of fruit is that I am allergic to citrus. I do need to start eating grapes, apples, and bananas more. Should do the Cinnamon apples again. I like that as a treat. Can eat more fruit with cottage cheese. Maybe even have oatmeal in mornings instead of zone bars with fruit and nuts added in. Make smoothies with fruit? Even berries with my yogurt would be good. NEED TO BUY IT!!!
Whole grains improve insulin resistance by slowing the erase of glucose.
enjoy eating: oatmeal, the whole grain breads from Costco
should be 100% of your grain choices, but spread them out over the day. One to three servings at each meal/snack. Combine protein with them.
Avoid juice and fruit syrup.
Limit fruit to one or two servings per meal. May want to eat with protein or fats. One banana is two fruit servings. I usually get 1 to 2 servings a day of fruit. Lately it hasn't been any. Need to add fruit back in. One reason I don't eat a lot of fruit is that I am allergic to citrus. I do need to start eating grapes, apples, and bananas more. Should do the Cinnamon apples again. I like that as a treat. Can eat more fruit with cottage cheese. Maybe even have oatmeal in mornings instead of zone bars with fruit and nuts added in. Make smoothies with fruit? Even berries with my yogurt would be good. NEED TO BUY IT!!!
Vegetables: Need to eat up to three non-starchy vegetables a day. I rarely eat vegetables. I am not a big fan of them. I need to make at least one vegetable for every dinner. No more eating fries or baked beans. I need to make sure I have green beans or broccoli, or some other non-starchy vegetable prepared in a way that I will want to eat them. Good thing for me is that corn and peas of starchy vegetables and shouldn't really be eating them. I need to find ways to make the vegetables more appealing. Even having salads on a regular basis, with dressing I like would be better than nothing at all. WW veggie soup would be a good idea too. Carrots with hummus. Half my dinner plate needs to be veggies.
legumes: Limit them, but in moderation they are good for you. Should have black beans on hand (I love them!!) Black Bean dip for veggies. Hummus is really yummy too!!
milk-Don't have milk with other carbs. Drink with proteins and instead of carbs. Need to consider 1-2 servings of full fat milk products (increases fertility). Once pregnant switch back. It definitely won't be drinking whole milk, yuck!
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