Are you effectively marketing healthy eating to yourself?

"Eat food that rots" has become a mantra of nutrition experts. It means you're eating things that have not been processed or filled with additives and preservatives.

"But it rots before I can eat it" is a popular excuse I hear for why my clients don't eat more fruits and vegetables!

I challenge you to consider that there is a more simple solution to this conundrum than you may realize.

I have a refrigerator in which the freezer is on the bottom. That means that my fruit and vegetable bin are practically at eye level. I am reminded to eat fruits and vegetables every time I open the door. I used to have a model with the freezer on the top. Food used to rot all the time.

The freezer-on-the-bottom model seems to better market fruits and vegetables to me.

Don't have that model? Don't have a new one in your budget? Simply consider changing how you organize food in your refrigerator. You can put lots of things in the bins...breads, deli meats, cheese, etc...and leave room for the produce on the shelves.

If you see it more often, you'll be more likely to eat it.

Before it rots.

Are you depressed because of your weight? Or are you depressed because you're depressed?

It's not uncommon to read blog posts, tweets, and chat room conversations in which women with PCOS describe their depression, and attribute it to the weight gain and appearance that their PCOS has promoted. It can be easy to blame the discomfort, fatigue, restless, and anxiety that depression provokes, on tangible and unwanted physical changes

A recent study helps to verify what I've believed all along...that depression, like hirsutism, weight gain, and infertility, is another condition that PCOS has potential to create. It is not the result of other symptoms associated with PCOS.

Here's the study.

Thirty women with PCOS and thirty women without PCOS participated in this study. All subjects had similar BMI's/weights. Only women who were not on any psychotropic medication were included. Women with PCOS scored higher on an anxiety scale than women without PCOS. They also slept less, worried more, and experienced more phobias than women without PCOS. Weight was not associated with any of the symptoms, except for sleep.

In other words, regardless of your weight, you can be depressed if you have PCOS.

If you attach or blame your depression on your weight, your appearance, or your infertility:

--you can set yourself up for an eating disorder...if you actually lose weight and discover it didn't change how you feel.
--you can feel even worse if you spend time and money on cosmetic surgery, only to realize you don't feel as good as you hoped you would.
--you can put yourself through the tremendous stress of infertility treatment, and get the baby, only to discover that you still feel depressed, and now you've got a baby who isn't sleeping through the night who is dependent on you.

That's the bad news. The good news is that the inCYST program is very helpful at reducing anxiety and depression. So in addition to helping you normalize your weight, reducing the progression of testosterone-related programs, and increasing your fertility, it helps you to feel better. It literally rebuilds your nervous system so it can reduce the influence depression can have. And in rebuilding the nervous system, it helps to balance hormones so that symptoms can lessen.

We like to focus on feeling better, since we know that in women who do, the other problems tend to fall into place. That's not to say that being anxious about your PCOS doesn't worsen when you focus on your symptoms, and that when you learn better coping skills you won't feel even better. Gretchen Kubacky has done a great job of discussing that here, on her blog, and on PCOS Challenge.

It's just that you want to be sure you're tackling the core cause of the problem, and not simply putting band-aids on the symptoms. Nothing can be more frustrating than investing all your time, resources, and money into diets and medical procedures, only to feel the same or even worse once you've done so.

Anxiety and depression symptoms in women with polycystic ovary syndrome compared with controls matched for body mass index

REFERENCE
E. Jedel1, M. Waern2, D. Gustafson2,3, M. Landén4, E. Eriksson5, G. Holm6, L. Nilsson7, A.-K. Lind7, P.O. Janson7 and E. Stener-Victorin8,9 Anxiety and depression symptoms in women with polycystic ovary syndrome compared with controls matched for body mass index

1 Department of Clinical Neuroscience, Osher Center for Integrative Medicine, Karolinska Institutet, Stockholm, Sweden 2 Department of Psychiatry and Neurochemistry, Sahlgrenska Academy, University of Gothenburg, Gothenburg, Sweden 3 Rush University Medical Center, Chicago, IL, USA 4 Department of Clinical Neuroscience, Section of Psychiatry, Karolinska Institutet, Stockholm, Sweden 5 Department of Pharmacology, Institute of Neuroscience and Physiology, Sahlgrenska Academy, University of Gothenburg, Gothenburg, Sweden 6 Department of Metabolism and Cardiovascular Disease, Institute of Medicine, Sahlgrenska Academy, University of Gothenburg, Gothenburg, Sweden 7 Department of Obstetrics and Gynecology, Institute of Clinical Science, Sahlgrenska Academy, University of Gothenburg, Gothenburg, Sweden 8 Department of Physiology, Institute of Neuroscience and Physiology, Sahlgrenska Academy, University of Gothenburg, Box 434, 40530 Gothenburg, Sweden

Food of the week: hazelnuts

Hazelnuts have always been around my house. When I was a little girl we even had a dog who knew how to crack them open and enjoy the kernel inside! They're a common ingredient in holiday cooking, which has me thinking of hazelnuts a lot right now.

Hazelnuts are not as commonly known in the United States as other nuts, but they are a great PCOS-friendly food to become acquainted with. Hazelnuts are very high in monounsaturated fatty acids, putting them in a category similar to macadamia nuts, olives, and avocadoes.

In addition, they are a good source of iron, calcium, zinc, and potassium.

You can enjoy them the way Coco used to, simply cracking them open and eating them, or you can grind them into powder to use in baked goods, breading for fish and poultry, and salad dressings...anywhere you might use ground flaxseeds. (I like the way my coffee tastes after I've ground hazelnuts then coffee in my coffee grinder!)

Here's a great recipe for hazelnut pad thai from the Hazelnut Council. To make it even more PCOS friendly, try it with Shirataki Noodles and use either hazelnut oil or canola oil for cooking.

Get Your Toes Wet With PCOS! Webinar Next Wednesday, December 2

PCOS affects 1 in 10 women and is the leading cause of infertility. Despite its strong ties to nutrition, much of the nutrition information available to women who have the syndrome is counterproductive. Invest in this hour of basic PCOS nutrition concepts and gain an understanding of how you can be more successful with women who need your expertise.

The focus of this webinar will be a summary of ten commonly prescribed nutrition practices that may actually work against your client's metabolism.

Participants in this webinar will be able to apply the registration fee to the 2010 inCYST Professional Training and Marketing Network.

Date: Wednesday, December 2, 2009 12:00 noon Pacific Time

Cheers to everyone!

I am thankful for every single person who finds inCYST. It means we are connecting with people our information has potential to help.

I am thankful for all the professionals of inCYST who help to make it the amazing PCOS resource that it is.

And I am thankful for the support of family, friends, and colleagues as I navigate this project on its course.

I hope all of you also have much to be thankful for!

I thought you might enjoy this recipe, perhaps you can use it to toast your thanks with. It's beautiful, and tasty. Oh, and by the way...it is also healthy!

Cranberry Raspberry Green Tea Spritzer (adapted from recipezaar.com)
SERVES 8

Ingredients
3 cups boiling water
6 tea bags (preferably green tea)
1 cup cranberry-raspberry juice, chilled
1 cup club soda, chilled

Directions
1. Pour boiling water over tea bags, then cover & brew for 5 minutes. Remove & squeeze the tea bags over the brewed tea, then pour into a large pitcher, & set aside to cool. If it needs to be sweetened, add the sweetener of your choice, to taste.
2. When cooled, add fruit juice to the tea, & stir to combine. Chill at least 2 hours before serving.
3. When ready to serve, add club soda & pour into ice-filled glasses.

Vegetarians at NASCAR?

This is an excerpt from Christine Marquette's blog. I love the juxtaposition of vegetarian eating and NASCAR, as we tend to compartmentalize people into stereotypes, which this post serves to challenge us about. You can live in NASCAR country and be a kindler, gentler, eater...as Chris expertly details! She's changing her part of the world, one road race at a time.

If you live in Austin, and would like to work personally with Christine, please visit her website.

For those of you who have been following my blog, you may remember that back in April this year I wrote about my experience eating vegetarian at NASCAR for the first time. Well, this past weekend was the second race weekend we attended at Texas Motor Speedway this year.

I have to say, I learned so much back in April that this time it was a breeze! I made some of the same things (homemade hummus for sandwiches, black bean burger patties), but I also pre-made some other things that we would be able to just heat up via microwave or crock-pot. For example, for Friday night I made “Lima Bake,” which is a super tasty recipe I found on the back of HEB’s dried lima bean bag. Once you have cooked the limas, you just sauté some onions and garlic, then add canned diced tomatoes, chili powder, cumin, and the beans. Top it off with a little cheddar cheese and your done. It is super yummy!

I also pre-made my “famous chili.” This is actually a newer “made up” recipe for me. I used to make tofu chili, but apparently I have over-eaten soy and can no longer tolerate it (I know, tough for a vegetarian!), so I’ve had to be creative in using other vegetarian high-protein foods. Recently I’ve really gotten into “Quorn” products (a “mycoprotein” very similar to mushrooms). I try not to use them too often, but for those occasions when you really need something other than beans or nuts, it is great! I now make my chili using Quorn’s “beef” crumbles, pinto beans, kidney beans, diced tomatoes, TONS of chili powder, cumin, onions, jalapeños or serranos, and garlic.

For all our vegetable “side dishes,” I pre-washed EVERYTHING (that way I also would not have to worry about any cross-contamination issues). So we had various colored peppers, potatoes, and “salad” vegetables (mixed greens, red onions, tomatoes, etc.) that were all basically ready to go when we got there and would go with just about anything we decided to eat.

I think I’m starting a new trend too; I actually saw a guy at the truck race (the first race of the weekend on Friday night) wearing a Vegetarian hoodie! Granted, I think it was the one that says “Vegetarian. Ancient tribal slang for the village idiot who can’t hunt, fish, or ride.” It was a little hard to read because he was carrying stuff that obscured part of it, but I think that was the one he was wearing. Not exactly sure how I feel about that, but it’s a start!

Another “start” was at our campsite. We formed a giant “U-shape” with 3 other RV’s, and each night we all had dinner together. Saturday night I shared my famous vegetarian chili and it got rave reviews. Sunday night it was my black bean burgers. It was pretty funny, one guy that I had not met at the spring race but was there for the fall race was very excited to have the opportunity to try some vegetarian food! He had never had meatless chili or “bean” burgers before! He also informed me that he is always looking for ways to increase his vegetable intake, so he was quite happy to find some ways of actually having vegetable based entrees.

I guess my next big vegetarian “project” will be the football crowd, although there I have a head start, as I can always point to Tony Gonzalez as an actual “player” example!

Science and your breasts

So by now I'm sure you've heard the news about the new mammography recommendations. I wasn't on the panel and I'm not a breast cancer specialist, but I do have some thoughts pertaining to what these findings and the potential implications mean, to women reading this blog.

It's a mixed bag.

1. First of all, it's not the scientists, it's not the government, and it's not your doctor who is in charge of your health. YOU are in charge of your health. If you're using this situation as an excuse to be paralyzed about self-care, you've been defeated and you've turned your health over to someone else.

2. Keep in mind, many women with PCOS have high estrogen levels, meaning they have extra estrogen that can find its way to estrogen-sensitive tissues and cause problems such as cancer. You are potentially an at-risk population that needs earlier mammograms than the average American woman. It is important when discussing your personal need for earlier mammograms, that this health issue be included in the decision making. If your physician does not acknowledge or understand the relationship between PCOS and cancer, it is your right to find a physician who does.
Sticking with the same physician and allowing that attitude to guide your health choices is turning your health fate over to someone who doesn't deserve it.

3. The good news is, women with PCOS are already used to advocating for themselves so doing so with the mammogram issue is not something they're likely unaccustomed to doing. Be assertive!

4. The bad news is, women with weight issues tend to avoid doctor visits because they don't want to be chided about losing weight. If you don't go to the doctor, all of the above don't even matter. Find a physician who will treat you respectfully...AND MAKE A COMMITMENT TO REGULAR PHYSICALS.

5. Remember, getting a mammogram is not the only thing you can do to reduce your risk of breast cancer. Breast self-exams are very important. Women with poor body image are not the best at conducting breast self-exams. If you're having trouble with the idea of looking at and feeling your breasts, the consequences could be as serious as not getting that mammogram. Ask for support.

6. A local television station sends out a monthly self-exam reminder, which I'll forward to all of you as well. If that helps you to remember to do them, then it's our pleasure to be a part of that. Here is information on how to perform a breast self exam.

7. All of the dietary recommendations you see here are made taking into consideration the implications for risk of other diseases, including cancer. Taking care of yourself in ways that benefit your PCOS, also reduce your risk of breast cancer. So eat well, be active, manage your stress...and get some sleep!

Remember, your health is YOURS. Not the government's, not your doctor's, not your insurance company's. Care for it like it's your most valuable possession. Because it is.

A testimonial

The voice of one who knows...is far more powerful than any study or statistic we pontificate about here.

This was posted as a comment, but I've pulled it out to make a separate post because of its potential to motivate others who pass through our blog.

Thank you for taking the time to write!

I used to live my life in a perpetual brain fog. I just thought I was a space cadet and that was it.

I was diagnosed with PCOS at 17 and have gone on to do many things I set my mind to (have a masters in music) but the fog was always there.

What fixed the fog for me was what you always preach-NUTRITION!

I switched my diet to a more Paleo approach, cutting out all refined carbohydrates and getting the majority of my carbs from fruit and vegetables. Basing every meal on a good protein source was another huge shift for me. I've been eating this way for two years and the brain fog is gone. I get so much more done in a day and I can make it through late night rehearsals with a focus I never knew I had. When I slip up and have bread or a cookie, I feel the brain fog come on right away. It's not worth it and that makes it easy for me to continue eating clean!

Food of the week: Chestnuts

I spent last week in New England...the countryside and the upcoming holidays had me thinking about chestnuts, so I researched them as far as potential for a fall PCOS snack.

Good news...they should be on your list! I didn't know until I researched this piece, but chestnuts are the only nuts containing vitamin C. Here is information on how to roast them, you can even do it in your microwave if you don't have the classic "open fire" to roast them on.

I found some great recipes to try, as well...some might be great on your Thanksgiving table.

Grrrr...if I don't get Nat King Cole out of my head...it's going to be a long 6 weeks!

How to participate in a professional inCYST training

I'm noticing in our blog/web stats, that people are looking for information about our training.

The purpose of the inCYST training is to create a group of individuals who practice the same PCOS treatment philosophy, so that any woman coming to us looking for help, knows that regardless of her location, the information she receives is consistent, evidence-based, and reliable.

Practitioners who complete the inCYST training are marketed under the inCYST brand for a period of two years, with an option to renew their network membership at the end of that period.

I am in the process of developing the 2010 training. I do have two openings left for anyone who would like to get up and running immediately.

For information, please contact me at monika@afterthediet.com.

If you like what you see and practice your PCOS treatment with a similar philosophy, we'd love to have you!

What are you allowing to shackle you?

Yesterday was my last full day at Green Mountain at Fox Run. I was winding down and mentally moving toward packing and closing out my presence, looking forward to a little bit of break. Then, Jen, their very high energy fitness instructor, announced that after lunch there would be a Zumba class.

I'd seen the infomercials about Zumba, and had always wanted to try it, so she got my attention!

The class itself was great fun! I have always loved Latin dancing, and thought blending that with a workout would be a great way to mix business and pleasure.

(If you're interested in learning more about Zumba, inCYSTer Michelle Kleist coincidentally blogged about it yesterday as well.

One of the types of dances we exercised to was a cumbia. In teaching us how to do it, Jen mentioned that it was a dance that originated with the slaves, and since they were always attached to a shackle, the dance is done with one foot kept close to the ground.

I've always loved Latin American music for the fact that you simply can't be sad listening to it. But I'd never considered the origins until she said that. Here was a group of people, forced into a situation with as many physical and emotional barriers to happiness as I can imagine...and they figured out a way to dance. They figured out a way to express joy.

I then thought of many women I've met with PCOS. How many of them have been given physical, health, and emotional barriers...and who have given up on looking for ways to feel unshackled.

Just a note to get you thinking...are you allowing yourself to be shackled? Are you persistent with reframing messages from others and thoughts about yourself to liberate you from those shackles?

If the slaves in Colombia figured out a way to do it...I'm willing to bet you can, too...

Is it possible to eat intuitively with PCOS?

In my experience, dietitians tend to come from one of two schools of thought: (1) those who believe in structured meal plans and (2) those who promote a concept known as intuitive eating. It is very all-or-nothing. Which is ironic, since intuitive eating is supposedly about eliminating all-or-nothing thinking.

I've worked with both, and at this point in my career, in my chosen specialty, I am a blend of both. And that is what seems to work best with PCOS.

It would be nice if women with PCOS could be intuitive eaters. But it isn't a natural talent, and it often isn't possible out of the starting gate.

Here's a story from my caseload to illustrate.

A few years ago, I met with a young woman with PCOS. We met for an hour and half. I sketched out a meal plan for her and explained how it would help her cravings and make it easier for her to eat intuitively. She was very polite and accommodating, but at the end of the session she asked me, "But what am I going to do about my cravings?" I reminded her that her cravings would decrease. She asked the same question again. We went in this conversational circle several times, and it finally hit me, that my poor client had struggled with her intense carbohydrate cravings for so long that she no longer even knew what hunger was. She had also been let down by so many health professionals giving her bad advice that she didn't trust mine.

I finally asked her to tell me what she normally did when she had cravings. She motioned me to follow her into her kitchen, where she opened a drawer and showed me her stockpile of Snickers, 3 Musketeers, and Baby Ruth bars. I was completely humbled. I realized that since I don't have PCOS myself, I had no way of relating at all to the women who had the syndrome who I wanted to help.

I told her to do her best to follow my meal plan, and if the cravings got to be really bad, to have a candy bar.

The good news was...she never once needed a candy bar.

Lesson two for ME was...now that we'd eliminated the cravings, I was working with a completely blank slate, with a person who really had never had an opportunity to learn what foods she liked and didn't like, or what hunger and fullness really were. She had been at the mercy of cravings for years.

We had to start with a structured meal plan in order to learn what many of us learn as children. I literally had to put foods on the list for her to commit to preparing and trying. Gradually, she started to understand what hunger and fullness was, and a good chunk of the time, she was able to use some intuitive eating skills.

But the story doesn't end, even THERE!

As the layers of disordered eating peeled off, and food became less of a priority, my client now had to deal with the reality that she now had quite a bit of free time on her hands that once belonged to food procurement. She had to learn to deal with that time in ways other than boredom eating, or eating in response to emotions she was becoming aware of.

Something else that I've learned is that there are times when intuitive eating can be the primary tool a woman with PCOS uses, and there are times when it simply won't work. You may need to be a little bit more structured when you are under stress, when you've got a cold, haven't slept well, are pregnant, etc. When you are insulin resistant, and you're increasing activity and decreasing food intake, you may have times when you feel very hungry, to a degree that doesn't match what you observe about your routine. It can feel scary, and it can be tempting to binge. You may need to gently back yourself out of that corner with some simple structure.

Each one of you has a different story, a different PCOS presentation, a different hormone function, a different brain, and a different response to food. The most important thing you can look for in a dietitian, is not one who is going to tell you that you need to be an intuitive eater, or a structured eater, but one who empowers you to discover who YOU are and to help you design a lifestyle that accommodates what you need to do in order to maximize your potential.

Our inCYST dietitians are all trained to help you map out this path of discovery. If you've tried the "all or nothing" approach to restoring eating sanity, and no way seems to work well, consider engaging the help of someone who understands that you are unique. Our referral page is getting longer as professionals complete the training. Be sure to check in the next few weeks as I add names and contact information for options that might work for you.

An anti-inflammatory lifestyle is important for healthy skin

Hello from beautiful Vermont! I'm here at Green Mountain at Fox Run Resort for their first-ever PCOS program. Today we discussed healthy skin. I used Carmina McGee's recent interview on PCOS Challenge for the basis of our discussion. You can listen to the entire interview at PCOS Challenge...but for starters, here are her top tips for improving your skin from the inside out.

1. Get enough sleep.
2. Reduce your stress.
3. Eat regularly--don't skip meals.
4. Limit your intake of processed foods.
5. Moderate your alcohol intake.
6. Don't smoke.
7. Get plenty of physical activity.
8. Be sure to make time for yourself that does not include taking care of others.
9. Be part of some kind of community to decrease your sense of aloneness.
10. Have some sort of spiritual path.

Marsha Hudnall, owner of Green Mountain at Fox Run, added this one to the list:

11. Laugh!

We've been so busy, I haven't posted much about what we're doing. I have been taking photos, though, so check back for more details.

Have a wonderful day!

No, I DON'T want fries with that!

Last inCYST class, a student mentioned that more and more often, when she tries to special order items in order to eat in a more PCOS-friendly fashion, she is asked, "Is this a preference, or is this a medical issue?"

I was floored. I eat in restaurants fairly frequently with a male friend, who is very specific about what he eats. And he is very assertive about asking for substitutions that are not all that different from what I would encourage any of you to make.

Never once has he ever been questioned about his requests. They are gladly accommodated.

You can spend time being angry about how differently the two genders are treated in every day situations, or you can channel that energy into productive thinking.

Here are my thoughts.

1. It is possible to ask for alternatives, and you should not ever feel guilty about making such requests. The more often people ask for a fruit dish, or asparagus on the side, the more likely it is that restaurants will decide to make these readily available. It's all about demand and what will sell. If they know fruit and asparagus sell, they will put it on the menu.

2. If you are questioned about whether your request is a preference or a medical issue, tell them the truth. It is a medical issue.

3. Unfortunately, we live in a culture where lots and lots of businesses stay alive as long as we buy into the belief that their products, be they cookies, french fries, diet pills, etc., are things we need to spend money on. The kiss of death for a lot of these companies, is when we decide to live our lives in ways that don't include them. You might even say there are some drug companies that are more interested in your needing certain medications than they are in figuring out ways to get off of them.

--Who says it's normal to eat chocolate, every single day? The people who
sell chocolate and who need you to believe that.
--Who says a 2,000 calorie high fat, primarily fried meal at the local
restaurant is something you should be pressured into eating because the
waitress doesn't want to give you half a plate with a side of fruit? The
waitress who doesn't want to haggle with the chef in the kitchen who has to
take a few extra steps to accommodate the request.
--Who says taking a handful of medications every day is the only way to manage
PCOS? A caregiver who may not know enough nutrition to give different advice
and is offering what his/her vendors have encouraged him to offer first.

My take? Business always figures out ways to meet demands. If all of the people making cookies, french fries, diet pills, and medications, perceive that there is more money to be made in organic foods, healthy menu items, and exercise equipment, they'll gravitate toward the industries that are more likely to line their own pockets.

I'm not saying you all should throw out all your pills and defy your doctors. But if you've never been encouraged by your doctors to work hard on nutrition, activity, and stress avenues, and have only been offered procedural or pharmaceutical options, you have likely not been served in a way that prioritizes YOUR needs.

If all of us routinely inconvenience waitresses and physicians and advertisers who don't get our attention anymore...what we might collectively achieve is to encourage the availability of products and services that we'd rather spend our money on. Let's not do it to be annoying, but to tell them we'll work with them when they get onto the same page as we are. :)

Should you snack?

One of the most frequent questions I have gotten over the years, is whether or not a person should eat 3 square meals a day, or whether they should break that into 5 or 6 small meals.

The answer is.....it depends.

If you are asking if I think you should make room in your diet for the top 10 foods people are likely to think of when they hear the word, "snack," the answer is no.

Unfortunately, we've let the food industry define "snack" for us, and if you look at the average snack machine in the break room, airport, or hotel, it is more likely to contain Pop Tarts, candy bars, and corn chips than it is apples, string cheese, or anything containing protein.

If you are asking if you should add more eating moments to your day without making your normal meals smaller....the answer is no. This is one of the issues I see with people switching to more meals. Their definition of meal is preset, and the switch adds unnecessary calories. If you want to eat more meals, each meal needs to be smaller so that the total adds up to be the same at day's end.

One of the biggest issues with PCOS is that large amounts of calories, especially when they are carbohydrate calories, are not handled well by the hormones that digest and absorb those calories. It may be easier for your body to process the food you eat if you do eat smaller amounts of food, more frequently.

All of your "eating incidents" should include some type of protein and a healthy fat. I almost don't like to use the words "meals" and "snacks", because each one conjures up images of what is and is not ok for each. I encourage you to redefine, and to eat what works best for you. When we use those words, it is almost as if one kind of eating is when we're doing healthy, "good" stuff, and the other is when we try to sneak in the other stuff. Every time you eat is an opportunity to be good to yourself, so be sure you choose wisely.

If an energy bar is an easier breakfast for you than a traditional breakfast, then do it!

If a half sandwich before bedtime is more reasonable than something that feels like a sweet and may trigger binge eating, then do it!

It can be challenging to figure out what plan works best for you. Here are some scenarios that would tell you a smaller, more frequent eating pattern might work better for you:

--you wake up not feeling hungry. If you didn't binge the night before, this may mean your blood sugar bottomed out overnight and your stress hormones released sugar to compensate while you were sleeping. A high protein meal/snack shortly before bed might help prevent this from happening.

--you eat a healthy meal, and just as you're finishing up, you start to feel ravenous. In this case, your blood sugar levels are telling you there was a dip prior to dinner, and the food you just ate has not had a chance to fix the problem. The answer is not to eat more food in the moment (as it is tempting to do), but to add a protein/carb combination a few hours before dinner to stablize your blood sugar.

--you participate in physical activity. You're simply going to need more food, more often, since you are using more energy.

--your schedule is not 9 to 5. If you work hours that interfere with our culturally standard mealtimes, you may do better with smaller meals that do not interfere with sleep. This is a situation where prepackaged foods that you can throw in a backpack or briefcase could be the answer.

A PCOS-trained dietitian can help you to analyze your food preferences, your lifestyle, and your own personal blood glucose response to certain types of foods. Whatever approach you determine is best for you. As I said, every time you eat is an opportunity to treat yourself well. Don't miss out!

Yesterday's graphic

It was pointed out to me that there might have been undertones to my use of Billie Thomas' Buckwheat character from the Little Rascals. Absolutely not. In fact, Mr. Thomas himself defended his character when questioned about it. I double checked before I posted.

Since the source was comfortable with his character himself, I felt the photo was a tribute to one of my favorite programs. Anyone who knows me personally knows my respect for diversity of all kinds, from race, religion, and culture, to personality and body type.

I hope this clarifies my intent and purpose on this blog.

In Los Angeles? Want to know how many calories you should be eating?

This announcement comes to us from inCYSTer Stacey Whittle in Santa Monica, California!

RMR TESTING SPECIAL - SATURDAY, NOVEMBER 21, 2009
7:00 am - 12:00pm

We have 10 time slots available at the discounted rate of $99, regular price is $150.

Stop guessing about how many calories you should be eating. This simple, 15 minute test will determine the exact number of calories you need for weight loss.

To learn more and to sign up for a time slot, give us a call at 310-828-6100.

Food of the week: buckwheat

I tried a new recipe this week for the inCYSTem menu program...fell in love with it...researched it...and would like to encourage you to consider trying it yourself.

That food is buckwheat!

Buckwheat is one of the few foods containing d-chiro-inositol, which women with PCOS can have problems making. Its regular consumption is related to better insulin function, better lipid profiles, and fewer blood clotting issues. It's a good source of magnesium and tryptophan. And it's considered a complete protein, so it's an excellent food for you vegans.

I've always loved buckwheat pancakes, but I'd never had the buckwheat groats. I tried them in a recipe for buckwheat pesto I found on the Bob's Red Mill website. I think it would be very easy to substitute buckwheat for rice in a lot of dishes, such as tabouli, risotto, and pilaf. In fact, I'm going to try to make a habit of it here in my home.

Here is Bob's buckwheat pesto recipe to get you started!

1 cup Buckwheat Groats
2-1/2 cup Water
1/4 tsp Sea Salt
2 Tb Olive Oil
1 Tb Butter, softened
4 cloves Garlic, finely minced
1/2 cup chopped Walnuts-Baker's Pieces
1 cup Finely chopped fresh parsley
2 tsp Basil (Imported)
1 cup Grated Parmesan Cheese
1/2 cup Sliced Black Olives
1/2 cup Soy Bacon Bits (optional)

Directions:
Boil water with salt. Add groats, cover and simmer for 20 minutes. Remove from heat and leave pan covered for about 5 minutes, then fluff with fork.

Mix butter, olive oil, garlic and walnuts together. Separately combine parsley, basil, cheese and olives. Add butter mixture to groats, then add the parsley mixture. Salt to taste. Toss and serve. Sprinkle soy bacon on top, if desired.

Makes 6 servings.

Just because PCOS is genetic...doesn't mean you're off the hook with good nutrition and lifestyle choices

I have been taught that 50% of what influences PCOS is genetic, 25% is nutrition, and 25% is lifestyle.

I have observed that when a person is told they have a "genetically" influenced issue, they tend to view that as a "get out of jail free" card when it comes to making healthy lifestyle choices. In other words, why should you have to worry about lifestyle if genes have so much control?

It is not that simple.

Yes, DNA programs disease risk. But did you know that nutrition can influence DNA? The foods you eat can influence how your DNA expresses itself. So even though the major things we know how to measure with regards to nutrition and PCOS look to be about 25% of the answer, nutrition has an indirect influence on another 50% of what is going on.

The area of study that looks at the influence of diet on genetics is called nutrigenomics. One example you've seen here in this blog is our caution of excessive chromium use and its potential to cause DNA damage.

Too much of a nutrient, too little of a nutrient, imbalances between nutrients...all can be important influences.

The most important thing to NOT do is stop taking good care of yourself and assuming there is nothing that can be done until genetics researchers discover a cure. Chances are, they're going to still encourage you to make many of the same choices you can make right now to help those genes be healthy.

No need to let fish intimidate you anymore!

I think one of the reasons people don't eat more fish is because it intimidates them. They don't know how to buy it. To cook it. So they don't prepare it.

I stumbled on an answer to that at Safeway Stores tonight. They have come up with a series of frozen, vacuum-packed seafood entrees that are the perfect basis for a healthy, easy weeknight meal.



Waterfront Bistro is the name of the product, and there are about 10 different varieties: Alaskan Cod, Halibut Steak, and Sockeye Salmon are plain and easily dressed up with fruit salsas or healthy sauces after grilling or broiling.


Want it to be easier than that? Try the Garlic Lemon Pepper Sockeye Salmon, Sesame Teriyaki Pacific Salmon, Toasted Black Pepper Tilapia, Tuscan Roasted Garlic Pacific Cod, Lemon Dijon Pacific Salmon, or the Sesame Chili Tilapia.

There are a couple of breaded varieties I'm not listing because some of the oils on the label were pro-inflammatory. But this still leaves you with a lot of choices for quick and easy seafood meals.

I challenge you to find these difficult or inconvenient ways to include more seafood in your life!