Is Your Weight-ing Game Interfering With Your Success? Part 3

This is the final installment of this series, but probably the most important one to understand.  Weight fluctuates.  Even when you eat exactly as you've been advised to.  Even if you weigh and measure everything out.  It just does.  And it's not 100% tied to what we eat.  We cycle as humans, and those cycles are reflected in our weight.

We weigh more in the evening than we do in the morning.  Of course we do, there's food in our bellies, and there's water we've drunk!  In the morning we're dehydrated and hungry.  So it is counterproductive to weigh in the morning as well as the evening and assume that any conclusion that the evening weight reflects how much fat we've gained or lost...is logical.  I can't stop you from doing that...but I can tell you it isn't a scientific...or self-esteem promoting...technique.

If you have lost your menstrual cycles, it's important to remember that as they return, they will affect your weight.  Your weight can fluctuate between 1 and 10 lbs. throughout the month.  Every woman is different in this respect.  Part of that is fluid, and many women (unfortunately, myself included) experience constipation as part of their PMS.  It just happens, and it's a reflection that your body is working just as it should.

I used to notice when I worked more exclusively with eating disorders, that weights would often cycle a couple of months before the period actually returned.  It was kind of like the reproductive system was ramping up and taking running starts at menstruating, and eventually got there.  Since my clients didn't have the period to validate that this internal process was what was happening, it was hard for them to live with the temporary weight shift.

So in addition to, as I mentioned in the last post, being sure you compare a Monday weight to a Monday weight, etc., you may do best to compare a Monday weight from week one of your four week cycle to the Monday weight from four weeks earlier.

Most of my clients actually notice that they lose waist inches before they lose real weight.  That's a really good sign the rest will follow.  But you are going to have to look up from your scales and focus on the more important information in order to see that for yourself.

If you're addicted to getting on and off the scale multiple times in a day, perhaps you should hand your scale to a friend for safe keeping.  It's not the most accurate indication of how you're doing with your nutrition plan.  Really, all it's telling you is how hard the earth has to use gravity to keep you from floating off into space.  Really?  Really.  Maybe it's time you gave up your astronaut fantasy and focused on what is important.

If your mood is stabilizing, your hormones are cycling, your cravings are dissipating, and your energy is better, that's what matters most.  Take care of that...and the rest will follow.

Are you in Columbus, Ohio and looking for help with your PCOS?

inCYSTer Michal Hogan recently did a presentation about PCOS at Ohio State University.  Michal is a wonderful resource to women in Columbus...if you missed her presentation I strongly encourage you to seek her out for individual counseling.  In addition to being PCOS-trained, she is an incredible detective when it comes to working with food sensitivities and allergies.  Sometimes those can interfere with your success.

Michal has a lot of success with migraines and fibromyalgia as well, which are common issues occurring with PCOS.

If you'd like to contact Michal, you can call her at 866.396.4438.  Or, get to know her at her website, http://www.nutritionresults.com/.

Is Your Weight-ing Game Interfering With Your Success? Part 2

Lots of responses to part one of this, which confirmed that this topic really hit home and the carbo-loading phenomenon is common amongst people who bounce back and forth between low carb eating and carbohydrate bingeing.

The second thing that happens when most people get to the point where they are so carbohydrate depleted, is that they tend to look for foods that are processed carbohydrates.  In all the years I have been doing this work...I have yet to hear someone tell me they binged on asparagus, or on brown rice, or on quinoa!  It's always the packaged foods, or it's something from some sort of restaurant.

And the worst binges always seem to happen over the weekend, when people are out of their weekly routine, they're tired, they're with friends....all their defenses are down and it's easy to go for the tortilla chips in the basket or to say, "Yes, I'd like fries with that!"

The important thing to remember about processed food, is that it is higher in sodium compared to the "clean" eating you're trying to pursue the rest of the week.  And it can take some time for your kidneys to process and eliminate all of that sodium.  While all those molecules are waiting in line to get out of your system, they're hanging around with water molecules.  That's just how it works...where there is sodium, there is water.

Think about the head game  you set yourself up for if this is what you've done and you're a little obsessive with the scales.

Your weight looks pretty good on Friday morning, and about 3 pm on Friday your co-workers talk you into joining them for Mexican food at the joint down the street from the office.  Saturday morning, one margarita, two baskets of chips, and a chimichanga later, you wake up feeling a little bloated.  You get on the scale...and it's 4 pounds heavier than it was the morning before!

Talk about demoralizing!  It's enough to throw you into a weekend-long "what's the use" binge.

Here's a little tip that can really help get you out of that obsessive cycle.

Remember, we are creatures of habit.  Our Mondays are more like Mondays than they are like Wednesdays or Fridays.  What we eat on Mondays...doesn't really vary that much.  So it makes no sense to compare a Monday weight to a Wednesday weight. 

If you tend to go out on Fridays, you are likely going to carry some water weight related to the sodium intake, for a couple of days.  Even if you eat the amount of food you intended to. 

It's best, if you're someone who is obsessive with the scales, to compare Monday weights to Monday weights, and Friday weights to Friday weights.  Comparing Monday morning's weight to the past Friday morning's weight...is sure to set you up for head games and unnecessary bingeing.

Part  3, later this week...will be about hormones and weighing in. 

Organic Bean Soup

Organic Bean Soup
Ingredients: 1 cup organic 13 bean soup mixture
2 cups organic chicken broth
4 carrots
4 celery sticks
2 cloves fresh garlic
½ sweet onion
3 Tblsp diced fresh parsley
2 Tblsp diced fresh dill
1 piece wild atlantic Kombu Kelp
Directions:Soak beans overnightThe next day, place beans in 2 cups chicken broth and bring to a boil, chop all the vegetables and herbs and add to the soup, can place kelp in whole or shred and place in before cookingCover and simmer for 2 hoursMakes 3-4 servings

Easy Pesto Organic Rice

1 cup brown rice cooked
1 and 1/2 cup spinach
handful of basil
l1-2 cloves of garlic
1/3 cup pine nuts
2 Tbsp flax seed oil
1/3-1/2 cup water
chop garlic. Place all ingredients except for the rice in a blender and blend until smooth. Pour over 2 cups of rice and mis until evenly spread on the rice

Organic Beet Salad

Organic Beet Salad Ingredients:
One large Beet or 2 small
Walnuts-handful
fresh dill-2 -3 sprigs
1 lemon
Wash beets and scrub with brush over running water
Peel the beet and chop into small evenly cut cubes. Place in a steamer and boil for 7-10 minutes. Place beets in a bowl of ice water to cool. When cool remove and place in bowl. Add chopped walnuts,chopped dill and juice of one lemon, refrigerate until cold and eat when read

Reminder: Terri's Exercise and PCOS Webinar is Tomorrow!

If you've wanted to know more about exercise and PCOS, why your program doesn't seem to be working, and what you can do to create one that does, Terri Graham is your go-to person!  Her webinar on the topic is tomorrow.  If you cannot make the live presentation, we will be recording it, and it will be available to purchase as a recording.

If you are a health professional interested in our inCYST Network, this is the first of a series of lectures in 2010 that are part of the training.  You can register for this presentation alone, or for the complete comprehensive training, which includes Terri's talk.

Click here for more information on the individual lecture.

Click here for more information on the complete training and network membership.

Food of the week: maple syrup

I'm going to send you to the Green Mountain at Fox Run blog for this post.  It's awesome!  It has wonderful detail about the nutritional value of maple syrup, and WHY it has the antioxidants it has...fascinating!  Mother Nature really knows what she's doing.  Bottom line, yes it's a carbohydrate, but in moderation it can be beneficial.

Here are some recipes from Green Mountain's kitchen--enjoy!

Apple Cider Dressing
Serves 16

-------- ------------ --------------------------------

1 1/2 cups mayonnaise
4 tablespoons apple cider
4 tablespoons apple cider vinegar
1/3 cup maple syrup -- b grade
2 tablespoons Calvados
1 pinch salt and pepper
- - - - - - - - - - - - - - - - - -
Apple Salsa
Serves 8
------- ------------ --------------------------------
2 large Apples -- diced
1 tablespoon red onion -- diced
1 tablespoon orange juice
1 tablespoon white wine vinegar
1 tablespoon maple syrup
1 tablespoon cilantro -- minced
1 teaspoon cumin
1 teaspoon chili powder
1/2 teaspoon cinnamon
2 tablespoons olive oil
to taste salt and pepper

Honey-Dijon Dressing


Serves 8

¼ cup honey
¼ cup dijon mustard
¼ cup cider vinegar
3/8 cup canola oil
½ dash salt
½ dash pepper
½ teaspoon oregano

Whisk all ingredients together.

Replace the Dijon with Maple Syrup for Maple Dijon
 
Maple-Balsamic Vinaigrette


Makes 1 ½ cups

3/4 cup balsamic vinegar
1 teaspoon mustard
1/3 cup maple syrup
1/2 cup canola oil

Blend vinegar, mustard, and maple syrup together.
Slowly add oil until incorporated.

Replace maple syrup with honey for honey-balsamic vinaigrette.

Another great marinade!

Raspberry Maple Poppy Seed Dressing

Makes 1 ½ cups

1 cup mayonnaise
3 tablespoons maple syrup
2 tablespoons raspberry vinegar
½ tablespoon sugar
1 teaspoon poppy seeds

salt and pepper to taste
Mix it up and adjust seasonings.
Your slaw may never be the same.

Maple-Glazed Salmon


¼ cup Vermont Maple Syrup
1 tbs. lemon juice
2 tbs. light soy sauce
1 tsp. Dijon or stone-ground mustard
½ tsp. finely chopped gingerroot, if desired
1 ¼-pound salmon fillet
2 tbs. thinly sliced scallions

Method of Preparation

1. Mix all ingredients except salmon and scallions.

2. Cut salmon fillet into 4 serving pieces. Place fish in shallow glass or plastic dish. Drizzle marinade over fish reserving about ¼-cup marinade to serve over cooked fish. Refrigerate about 30 minutes.

3. Heat oven to 400© F. Remove fish from marinade; set aside marinade. Place fish in baking dish. Bake 15 to 20 minutes, basting occasionally with marinade, until fish flakes easily with fork.

4. To serve, drizzle reserved ¼-cup marinade over fish; top with scallions.

Variation:

Grilled Maple-Glazed Salmon: Instead of baking, place on grill rack, cover and grill fish 5 to 6 inches from medium coals 4 minutes. Turn fish; brush with marinade; cover and grill about 4 minutes longer or until fish is opaque and flakes easily with fork.
Red Beet Vinaigrette
Makes 1 1/2 cups

1/4 cup beet powder
1/2 cup red wine vinegar
1/2 teaspoon mustard powder
2 tablespoons maple syrup
black pepper -- to taste
3/4 cup canola oil

Add beet powder, vinegar, & mustard to blender. Blend until all powder is incorporated into the vinegar. Add syrup & blacck pepper, blend again to mix. With blender running, slowly add canola oil.

Is Your Weight-ing Game Interfering With Your Success? Part 1

I've had this conversation with two different clients recently and it occurred to me it's a phenomenon likely to be more common in women with PCOS, because of their focus on carbohydrates, than even the average dieter.  Figured a blog post would be helpful to others.

Both of these clients shared with me that they went on low carbohydrate diets and did very well on them, until a few weeks into it, when, for whatever reason, they "fell off" the plan and started eating carbohydrates.  And within a few days they'd gained a few pounds and felt more than a little discouraged....not to mention bloated.

Here's a little fact you don't often hear in weight loss advice or discussions.  Not all weight that you gain, or lose, is fat.  Some of it is water.  Some of it can even be bone, if you severely restrict your intake for long periods of time, as with an eating disorder.

And some of that weight...can be your own body's carbohydrate stores.

When you are eating enough food to meet your daily needs, your body stores some of it as carbohydrate, in liver and in muscles.  The function of this stored carbohydrate, is to help keep your blood sugar levels high at  times when no food is directly coming into the system.  Your brain relies almost entirely on carbohydrates to function, and the body has evolved with this "storage tank", so to speak, to be sure the brain never, ever runs out of energy.

Carbohydrate that is stored for this purpose is called glycogen.  The body uses water to help store glycogen.  And for every gram of carbohydrate you store, there are 3 grams of water alongside of it.

So what do you think happens when you suddenly switch to a low-to-non carbohydrate diet?  All of the carbohydrate you've stored in your liver and muscles has to break down in order to keep your brain running.  The weight loss is rapid, because you're losing 3 times as much water as you are other weight.  It feels good when you look on the scales, because we're so cultured to believe that all weight shifts are coming from fat. 

And what do you think happens when you eat carbohydrate again?  The weight shift moves in the opposite direction, and 3/4 of what you gain is actually water.  But again, because you're likely focused on fat if you're dieting...you visualize that what you've gained is more of that stuff.

Have you ever heard of carbohydrate loading, that athletes do before an endurance event?  When you diet and bounce back with a high carb binge, that's exactly what you're doing!  Here's a description off of the Internet that describes a carbohydrate loading protocol, from the Mayo Clinic website:

■Step 1. About a week before the event, reduce or maintain your carbohydrate intake at about 50 to 55 percent of your total calories. Increase protein and fat intake to compensate for any decrease in carbohydrates. Continue training at your normal level. This helps deplete your carbohydrate stores and make room for the loading that comes next.

■Step 2. Three to four days before the event, increase your carbohydrate intake to 70 percent of your daily calories — or about 4.5 grams of carbohydrates per pound of body weight. Cut back on foods higher in fat to compensate for the extra carbohydrate-rich foods. Also scale back your training to avoid depleting your glycogen stores. Rest completely for a day before the event.

And...no big surprise...here, farther down the page, are the potential risks associated with this protocol:

■Weight gain. Much of this weight is extra water — but if it hampers your performance, you're probably better off skipping the extra carbs.


■Digestive discomfort. You may need to avoid or limit some high-fiber foods one or two days before your event. Beans, bran and broccoli can cause gassy cramps, bloating and loose stools when you're loading up on carbohydrates.

■Blood sugar changes. Carbohydrate loading can affect your blood sugar levels. It's a good idea to consult your doctor or a registered dietitian before you start carbohydrate loading, especially if you have diabetes

I remember when I was working on my master's degree in exercise science, we were taught that the bloating and weight gain from carbohydrate loading could be so extreme and uncomfortable, that athletes should not even attempt to use it for a crucial race if they had not tested it out prior to know how their body would react.

So see, it's not your body, your PCOS, or anything weird about YOU that causes you to gain weight when you eat after restricting.  It's exactly how ANYONE's body will react when pushed to extremes.

Try living somewhere in the middle, with a moderate, healthy carbohydrate intake...and see what it does for your weight, your body, and the bloating.

Announcing inCYST logo contest

Hello everyone,

I've been in need of a logo for a long time.  I realized today that the reason I haven't pursued this "to do"...is because I'm not quite sure what that logo needs to look like in order to appeal to our audience.

Then it occurred to me, cysters are always incredibly creative.  So why not let the logo come from them?

I am accepting submissions for a logo until April 30.  The winner will receive two counseling sessions with me.

I hope I've inspired some of you to share your creative talent!

Monika

What if yoga and your religion are incompatible?

I encounter this question quite frequently.  Yoga is associated with the Hindu religion, and many people steer clear for that reason.

My observation is that yoga classes run the spectrum, from super-connected to as benign as an aerobics class.  It all depends on the instructor, and his or her philosophy.  I encourage you to try several classes in several locations to see if you can find one that fits.

If you're still hesitant, consider something called "Praise Moves", a program that calls itself the "Christian Alternative to Yoga".

There is no way I can write this post without offending purists on either side of the argument.  I'm not here to argue, I'm here to inspire healthy choices.  So here's my bottom line with regard to PCOS.

1.  Your body has three fluid systems:  blood, brain, and lymph.  Only one of them has a pump, the blood.  The other two depend on muscle movement to be circulated.  Yoga, or any activity that encourages you to assume positions other than your primary, seated-on-the-couch-or-in-front-of-the-television, is going to help you to be more flexible and to feel better.

2.  One of the biggest barriers to your own success with PCOS is your own anxiety.  Any activity that gently allows you to be aware of your inner self in a nonjudgmental fashion, that is compatible with your own spiritual path, is an excellent way to calm that anxiety.

If it's yoga, great.  If it's Praise Moves,  great.

Just be sure whatever choice you make, your instructor is certified and trained to help you participate without injury.

I just want you to be healthier and to feel better...and moving is an important step toward getting there.

One of yoga's most important benefits has nothing to do with the poses!

It has to do with breathing.

Something happens to all of us when we feel stressed...we start to breathe differently.  Our breaths become shallower, using less of our lungs.  The obvious consequence of shallow breathing is less oxygen getting to the brain.  This is a stress in itself, which further changes the breath.  When our brains are stressed, they don't always make the best decisions.  They tend to go on "autopilot" and enact behaviors that are more impulsive, and less intentional.  That can include eating, exercising, anything that is more compulsive/impulsive and less structured.

One of the things that yoga teaches, is awareness of the breath.  Are you breathing?  Are you breathing deeply?  Or is it shallow?  Do you even stop breathing at times?

Learning to breathe more effectively has been tremendously helpful to me in my own life.  I do a lot of counseling and conflict resolution in highly emotionally charged situations with people who are anxious about conceiving, losing weight, feeling better about themselves.  I've learned that if I focus on my breath while I'm in these conversations, I am much more grounded...not to mention useful...to the people who are reaching out for help.

Here's an exercise you can do to start to become aware of your breathing, even if you're not yet ready for a yoga class.

Lie on the floor, your sofa, or your bed.  Place an object on your stomach, such as a book, a stuffed animal, or a pillow.  Practice breathing in a way that this object visibly moves up and down.  This is breathing that uses your entire lungs.  Does it feel different?  If it does you're likely not breathing well in general.

When you feel stressed, or feel the urge to binge, do this exercise for 100 breaths.  See if you still feel like bingeing.

When you're in a meeting or otherwise stressful situation where you cannot do this, subtly put your hand on your stomach so you can feel it move up and down.

It's a simple trick with huge benefits...give it a shot!

So you think you can't do yoga because you can't do the positions?

   That is the number one reason I hear from my clients about why they cannot do yoga.  They fear that because of their weight, they are not going to be able to move in a way that is "right".

     The good news about yoga is, there is no "right" or "wrong" way to do it!  There are plenty of people in those classes with injuries, arthritis, unique anatomical makeups, and sheer lack of flexibility.  And they do just fine.

     A good yoga class will offer more than one option for a pose, to give each person in that class an opportunity to participate.  You can start with...and even stay with...the first option, or if you're feeling like you would like to challenge yourself...try a new option.  And even if you can't do the first option, or hold it, the first time around, the effects of your moving your body in new and different ways are still there.

     So with yoga, you simply get credit for showing up and trying!

     Afraid you can't get through a class?  The power of a simple pose can be significant.  A simple downward dog (see photo) is associated with the following:

•Increased strength in your arms, shoulders, sides, chest and upper back, while stretching the muscles in your ankles, calves, thighs and lower back.

•Improved digestion.

•Improved symptoms of menopause, and relieved menstrual discomfort.

•Relief from mild depression and stress.

http://hatha-yoga.suite101.com/article.cfm/benefits_and_best_practices_of_downward_dog

If you've never been to a yoga class, you have no idea what you might gain.  Give it a try and see what happens!

Food -- er -- drink of the week: beer

Last night, after a long day at the computer, I walked over to the gym for a swim.  And as I always do, I stop in to Trader Joe's to see what food and drink they were sampling.  I have been so busy working I completely forgot St. Patrick's Day is just around the corner..and TJ's was sampling corned beef and beer for a themed promotion.

As I swam, I thought about some less fatty options you cysters could try this year.  Which, beer fresh on my palate, led to my looking up recipes for beer soaked salmon (see below)...and then to a Google search for the health benefits of (moderate!) beer consumption to justify posting the recipe...and I found quite a bit!

•Hops contains flavonoids which may help to prevent certain kinds of cancer.

•Beer contains vitamin B6, which protects against heart diseases by preventing the build-up of a compound called homocysteine.
•Beer contains folate!  And you know how much inCYST loves folate!

•Magnesium, another mineral you see us write about in this blog, is also found in beer.

•You'll find vitamin B12 in your lager as well, which is needed for maintaining normal growth, good memory and concentration.

Since many of the readers of this blog are trying to conceive, I must caution you that consumption of any kind of alcohol is not recommended if you are or are trying to be pregnant.  In this beer salmon recipe from the Food Network, there is opportunity for the alcohol to evaporate with cooking, leaving the nutrients behind.  You can use garlic powder instead of garlic salt, and cut the brown sugar in half, if you wish.  Since it's maple syrup season, you might even substitute a little bit of that instead if you have some on hand.

I found a nice quinoa stuffing with leeks, walnuts, and cherries at http://www.myrecipes.com/ that you might like to try along with the salmon. 

Of course, you can enjoy the meal with a nice hearty beer if  you wish, there will surely be some left from your six pack at dinner time!  In my house, it's going to be the Guinness seasonal that inspired this blogging journey.

May the face of every good news and the back of every bad news be toward you...

Happy St. Patrick's Day!

Meet the dietitians working at PCOS Week at Green Mountain at Fox Run

Thought you might enjoy seeing some faces behind all these blog posts about Vermont!

On the left in this photo is Marsha Hudnall, co-owner of Green Mountain at Fox Run Resort.  She and her husband Alan Wayler invited me to come to Vermont twice a year to help administer their PCOS program.  Marsha is very busy right now, revamping Green Mountain's program to include more of a functional nutrition/functional medicine approach.

Since I was there in November, Marsha has changed the menu to be lower in gluten, and to include more vegetables at each meal.  I could tell a huge difference in my own satisfaction with the meals, and the kitchen staff noted her changes have subtly changed the guests' appetites so that they seem to ask for fewer seconds and snacks.  She has lots of plans for additional changes, which I can't wait to post here!

On the right in this photo is Robyn Priebe, Green Mountain's Director of Nutrition and Program Coordinator.  Robyn organizes and teaches the nutrition classes, meets individually with guests to help develop their nutrition plans, and she is also a graduate of the inCYST PCOS Training.  She is currently also working toward LEAP certification, a program that will certify her to work with blood testing and nutrition counseling for food sensitivities.  All week long I heard comments about the great things the guests were learning in her classes and sessions.

And that's me, Monika, in the middle.  I was clearly in good company when this photo was taken!

We'll be working together again this coming November 7 - 13 for the next PCOS week.  Stay tuned for more information.  Or...contact them now to reserve your spot and start your planning!

Who says you have to kill yourself to exercise?

I don't know if it's because so many women with PCOS are struggling with weight, or if it's the attitude that health practitioners often have toward people working on weight issues (negative and judgmental), or what, but I meet and hear from many women who overlook activity possibilities that don't involve pushing yourself, in a very punitive way, to the point where exercise is painful and lacking in pleasure.

The Biggest Loser certainly doesn't help that mentality.  If I have to see one more person pushed to the point of vomiting by a verbally abusive trainer who justifies that attitude by saying "This is what they come here for," I think I'll vomit myself.

But I digress.

Exercise should be challenging, and sometimes you'll feel sore, but it shouldn't feel like punishment.

One of the exercises I love to recommend is yoga.  There are many reasons why yoga is helpful to PCOS.
1.  It increases flexibility.  If you haven't exercised much in awhile, your flexibility has likely diminished, and you're more prone to injury.  The last thing you need, when you're just starting to take care of yourself, is to knock yourself out of commission with that!
2.  Yoga can help to alleviate depression.  And in turn, when you're less depressed, you are less likely to crave sugar, or to binge.
3.  Yoga is good for improving circulation to your internal organs,  including the reproductive ones.
4.  It helps to release that pain-causing lactic acid I wrote about yesterday.
5.  It helps to increase range of motion and fluidity in joints.
6.  It helps you to improve your posture and stand taller, which can help you to have a longer, leaner look.
7.  It reduces stress hormone levels.
8.  It improves focus and concentration.
9.  It can reduce cholesterol.
10.  It can reduce symptoms of asthma, back pain, and arthritis, other inflammatory conditions often found in women with PCOS.

I'll be writing about various aspects of yoga throughout the week.  But for now, just consider that even though cardiovascular exercise and strength training are important, you don't have to kill yourself with those, and exercises that don't emphasize those have benefit, too!

If you have PCOS and exercise is truly a PAIN, take note, there may be an explanation as well as a solution

It never fails, I teach a PCOS class and walk away learning something new that challenges me to learn more about the syndrome.

This past week in Vermont, more than one woman in the class asked me why they experience so much physical pain after exercise.

I'd never heard that complaint before, but it made sense.  With regards to a simple concept that can come into play for a couple of reasons.

The concept:  When your body and diet's omega-6 content is high compared to its omega-3 content, one of the things that can happen is that your nervous system registers incoming stress at lower real levels of stress.  And when it's there the way the nervous system registers that stress is more profound than it would be in a woman without PCOS.  And...women with PCOS seem to already be programmed to have hypersensitive nervous systems.

Simply put, there's a double exercise whammy.  Imagine you and your BFF, non-PCOS friend, are next to each other at the gym, both on elliptical trainers, set at the same intensity, same exercise duration, same data entered into the machine.  You, with your PCOS, are likely to feel more stressed, more winded, and to experience a higher heart rate than your friend.  Even if you've been training longer and are logically/theoretically in better shape than your friend.

What that means, is that you likely leave your aerobic/cardio intensity zone at a lower intensity of exercise than your friend, and enter the carb burning range, also meaning:
--you're not burning as much fat
--you're feeling more winded
--over time, you're bulking up more than you're burning fat.

When you burn a lot of carbohydrates with exercise, you create a lot of lactic acid, which can result in muscle soreness. 

I proposed to the women in the class that for the rest of the week, they be sure to keep their exercise in the target heart rate zone.  They did report that this level of exercise was lower than what they had been pursuing prior to our discussion, and that at this level of exercise they did not experience the soreness.

If we're on to something, there are some really important things to remember about exercise with PCOS.
1.  Don't succumb to the "more is better" mentality!  It may end up, because of the pain, making exercise so painful, you will develop a negative association with it.  Don't let anyone who is not studying PCOS tell you that you need to work out harder.  Listen to your body, and your target heart rate.
2.  Drink plenty of water after you're finished.  It does help to flush out any lactic acid you've accumulated, giving it less of an opportunity to hang around and cause pain.

Another likely consequence of this scenario is that because you're not burning fat, and you've used a lot of your muscle's carbohydrate stores, you are more likely to crave carbohydrates with exercise.  So if exercise seems to be intensifying your cravings instead of tempering them...it could be a sign you're pushing yourself too hard.  Women with PCOS often do that because they have been conditioned to believe they're not working hard enough at being healthy.  Au contraire, they're often times working too hard at it...so hard the body fights back!

To calculate your THR:
1.  Subtract your current age in years from 220.
2.  Multipy this number by 0.65 and 0.8.  The two numbers you get are the range between where your heart rate should be stabilizing during your exercise.  If it's higher, dial it back...if it's lower, step it up.

Now go have some fun at the gym, in the yard, on the tennis court, wherever you enjoy moving!

If you'd like to learn more about PCOS and exercise, be sure not to miss Terri Graham's webinar presentation on the topic, on Friday March 26.  If you cannot attend live, the webinar will be recorded and sent to you as soon as it is available.  Click here to view our Facebook event page for more information, or write me at monika@afterthediet.com for more information.  There is an early registration discount for this event in effect until Monday, March 15, 2010 so be sure to sign up ASAP if you'd like to take advantage.

To the fabulous and amazing cysters of Green Mountain at Fox Run

Thank you so much for taking time out of your busy lives to come to Vermont!  I learned so much from each and every one of you, and everything learned will be used to improve the content and quality of service at inCYST.

Hopefully our paths will cross again...please stay in touch.

And remember to take good care of your Ferraris. :)

Monika

Fish on Friday: Barramundi

Bored with salmon, but still want to get your Omega 3's?

Prefer a mild-flavored, white fish?

Looking for a more sustainable option in your seafood?

Try Barramundi!

A native of the tropical waters of northern Australia, southeast Asia, and southern China, Barramundi is farmed in the U.S.

If you're worried about farmed fish, don't be. Not all farmed fish is bad. In fact, the Monterey Bay's Seafood Watch program rates U.S. farmed Barramundi a "Best Choice" because of our environmentally friendly farming practices.

Why eat it? Barramundi has 833 mg of heart-healthy omega-3 fatty acids per 5-oz serving and contains less than 150 calories! It's a great source of lean protein, is rich in vitamins and minerals, and is low in saturated fat. Because of U.S. farming practices, it's also free from contamination with PCBs, mercury or other contaminants.

How to buy it? You may find it called Silver Barramundi, Giant Perch, Palmer Perch, and Barra. Locally it can be found at Giant and Safeway.

How to make it? Barramundi has a sweet, mild flavor and light, flaky texture and is super easy to prepare. Below is a recipe and links to more!

Barramundi and Lemon Butter

4 Barramundi fillets

2 tsp. olive or canola oil

2 Tbsp. butter

1 clove garlic, minced

3 Tbsp. fresh or bottled lemon juice

5 leaves minced fresh basil (or 3/4 tsp. dry)

Salt to taste

Gently saute the garlic in butter for about 2 minutes. Stir in lemon juice and basil. Add salt to taste. Remove from heat. Coat fillets with olive or canola oil. Pan fry one side on high heat for 3 minutes. Flip and cook other side 1-2 more minutes or until fish is cooked through. Transfer to serving dish. Spoon sauce over fillets.

Serving Suggestion: Serve on a bed of sauteed spinach or greens, and fresh tomato salsa.

More Recipes:
Barramundi with Balsamic Orange Ginger Glaze
Barrumundi with Chili, Tomato, Saffron and Zucchini
Pan Seared Barramundi
Barramundi Fish Tacos

Enjoy!

Danielle Omar, MS, RD
The Food Confidence Expert

www.foodconfidence.com

Is your iPhone/Blackberry/SmartPhone sabotaging your PCOS success?

I have been in Vermont all week, busy teaching PCOS classes at Green Mountain at Fox Run.  I have been so busy that checking email and answering my phone has been pretty much an afterthought.  I realized how easy it is to drift into becoming attached to electronics in unhealthy ways.

I decided to Google "iPhone addiction" just for fun, and found a Stanford survey reporting the following results obtained from 200 students, most of whom had had their iPhones for less than a year:

When asked to rank their dependence on the iPhone on a scale of one to five, five being the most addictive, ten% said they were fully addicted. 34% ranked themselves a four and only 6% said they weren't addicted at all.

Nearly a third worried they may become addicted someday.

A full 75% admitted to falling asleep with the iPhone in bed with them, and 69% said they were more likely to forget their wallet than their iPhone when leaving in the morning.

Why is that an issue?  When you are so attached to what is coming out of your electronic gadget, you are not paying attention to important cues your body may be giving you about stress, emotions, hunger...you may be so caught up in what is happening on Facebook that you fritter away time that you could be spending on yourself, in physical activity....your life is virtual, not REAL.

I see disturbing trends that show how detached we are becoming, such as people Tweeting from a meeting, reporting that they are at the meeting.  How can you possibly be getting anything out of the meeting if you're not even paying attention to the people you are physically with?

I see people posting Facebook status reports from "getaways" in remote locations...when I thought the point of getting away to a remote location is to not be communicating with the rest of the world for a little bit.

I hear stories of people so attached to their iPhones that they actually feel phantom vibrations if they try to live without them.

If you bring your phone to bed with you, it's disrupting your sleep.  And when your sleep is disrupted, you are more likely to be insulin resistant and hold on to weight.

Tell me...honestly...is that 3 am text you're waiting for really worth the 5 extra pounds you may be carrying just to get it? 

Electronic food for thought:  If you are really that important and indispensable, you don't have an iPhone.  Your personal assistant does.  If you're unable to detach from your Blackberry, you're a slave.  Everyone you allow to contact you at 3 am is someone who has taken control of part of your life.

Take it back!  Challenge yourself to leave the phone for a half hour or an hour.  Leave it in the kitchen at night.  Don't bring it to the gym.  Give yourself one technology-free day a week.  See what happens to your awareness.  Of your emotions.  Of your hunger/fullness.  Of your choices of how to fill your time.

You might find that you start setting more limits with mailing lists, Facebook friend lists, Twitter follows, etc., because all that electronic chaos interferes with your life.

Technology isn't a bad thing, at all...my business is able to exist because of it.  But if it is not used respectfully it may be one of the most important reasons your optimal health is so elusive.

You can't just read about, status report, tweet, electronically discuss healthy living.  You have to LIVE it.

Some fun with food

We take your PCOS seriously at inCYST.  But today I'm feeling a little playful.  I just wrapped up a beautiful candlelight yoga session at Green Mountain at Fox Run Resort, after teaching 3 great classes to the cysters who are here this week.  With no stress left in my body, I thought I'd take a break from the routine and share a couple of new foods I've recently learned about.

Today, Chef Jon prepared a salad with a brilliant, Christmasy colored vegetable to spice up the greens.  When I asked him about it, he told me it was a "watermelon radish".  Yes, it's a radish, but when you slice it, it looks like a watermelon wedge!  Here's a photo so you can see for yourself!  It is a variation of the daikon radish.  As you can see, it's green on the outside so if you look for it  at the market as a "radish", you might just walk right by it. 

Just about the time I think I've come to know all there is to know about food, a pluot or a watermelon radish proves me wrong!

Secondly, for our many vegetarian readers, a good friend was in town recently and shared during his visit that his son, who lives in Scotland, ordered "vegetarian haggis" in a restaurant over there.  For those of you who don't know what haggis is....it's not the kind of food that any respectable vegetarian would ever be caught eating...and it struck me as funny that there would even be a demand for a vegetarian version!  But I even found it online so someone must be eating it!

What I've loved about my week at Green Mountain at Fox Run is watching the cysters I've been working with discover that food is not an enemy, and it's not a chore.  It's a gift, it's nourishment, it's fun, and it's healing.  There is always something new to try, and eating healthy actually includes a lot more foods than most people normally eat, so done well, it's also never boring!

If you'd like to learn more about Green Mountain at Fox Run's approach to food, you might like to follow their blog, A Weight Lifted.  Check out today's Healthy Cooking Thursday by Sous Chef Lisa, featuring plantain chips.

Food of the week: beans

I am at PCOS week at Green Mountain at Fox Run Resort this week, and I am so enjoying meeting and working with the women participating in the program!

Tonight, Chef Jon and his lovely and enthusiastic Sous Chef Lisa gave a wonderful cooking demonstration about beans.  I wanted to share a couple of the unique recipes they provided.

Spiced Bean Muffins--yes...muffins!
1 cup pinto beans, cooked
3/4 cup skim milk
1 egg
1/3 cup brown sugar--packeed
1/2 cup all-purpose flour
1/2 cup whole wheat flour
1 1/2 teaspooons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg
1/4 teaspoon cloves

Preheat oven to 350 degrees.
Coat muffin pans with vegetable spray.
In a food processor, blend the beans, eggs, milk, oil, and sugar.
In a spearate bowl combine all dry ingredients.
Whisk bean mixture into dry ingredients just until combined.
Portion with 2 ounce scoop and bake for 15-20 minutes or until done.

Greek Bean Cake--Jon said these cakes can be made ahead and frozen, to be pullled out of the freezer and quickly heated for an easy high protein snack. I loved that idea!

Makes about 4 cakes

2 cups garbanzo beans, rinsed
1 cup kidney beans, rinsed
3/4 cups red onion, chopped
1 cup tomato, chopped
1/2 cup kalamata olives, halved
1 tablespoon fresh oregano, minced
2 teaspoons lemon juice
1/2 cup feta cheese, crumbled
1/2 cup dried pita bread crumbs

Puree garbanzo beans.
Fold in remaining ingredients; try to keep cheese in whole pieces
Form cakes, bake at 350 for 15 minutes.

Our next PCOS week will be in November (see sidebar at right for dates and link).  It's a great way to give yourself a week of healthy PCOS living and to learn from great professionals like Jon and Lisa!

For better fertility, treat your husband like a stallion!

Some things simply do not happen by accident.

I was on a flight from Chicago to Boston yesterday and struck up a conversation with the man sitting next to me.  It turned out, he is a veterinarian who does a lot of work with horses.  He asked about my profession, and I gave him the Cliff Notes version, telling him that I did a lot of work with infertility.

Without even having a chance to mention that my friends think I am obsessed with omega-3 fatty acids to the point of often being teased about being the "Fish Oil Queen," he said to me, "Nutrition is very important for fertility in horses.  Especially omega-3's."

Turns out, he said, the process of breeding horses is so expensive (if you thought an in vitro procedure emptied your wallet, start pricing stud services!!), that there is a lot of pressure to "get it right" as quickly as possible.  And research has discovered, that omega-3 fatty acids are particularly important as part of the  success formula.

I commented that it was interesting that in humans the fertility research seemed to focus on the females, while in equine science, it tended to focus on the males.  He just smiled and said...."Your women need to be feeding their priceless stallions as well as they feed themselves!"

Here is an excerpt from an equine article I found at http://www.horses.com/.  You will have to register to access their other articles, but it is worth the time.  Hopefully some day our own nutrition will be as important as veterinarians have found it to be in animals.

Squires said sperm quality problems can increase when artificial insemination with cooled or frozen semen is involved. The problem stems in part from the fatty acids found in equine sperm. Bull sperm contains high amounts of omega-3 fatty acids that enable them to withstand the rigors involved in freezing. Horses, on the other hand, have sperm that is high in omega-6 fatty acids, which hinders sperm ability to be cooled and frozen, and the sperm is low in omega-3 fatty acids. The most important omega-3 fatty acid is docosahexaenoic acid (DHA). An omega-6 fatty acid found in semen is docosapentaenoic acid (DPA).



Squires said in semen, the fatty acid profile of stallions is similar to that of boars (male hogs). Studies in boars have shown that a high DHA to DPA ratio in semen results in enhanced fertility, whereas higher levels of DPA relative to DHA result in reduced fertility.


He said fresh grass is high in DHA, but unfortunately, a lot of stallions are fed hay and grain.

"Men that have reduced fertility have also been shown to have lower levels of DHA in seminal plasma," Squires noted. "The ratio of phospholipids (fats containing phosphorous) to cholesterol in the sperm, and the ratio of unsaturated to saturated fatty acids, determines the ability of sperm to handle the rigors of cooling and freezing. Those species that have high cholesterol to phospholipid ratio have sperm that are very resistant to cold shock and thawing.


"Humans, rabbits, and roosters produce sperm that are very resistant to cold shock and their sperm freezes very well," he continued. "Sperm from boars and stallions have very low tolerance to cold shock, and, in general, their sperm freezes poorly. Sperm of bulls have high levels of DHA in the cell, where those of stallions have a high level of DPA. Increasing the ration of DHA to DPA in semen has been shown to increase fertilizing capacity and semen quality. Conversely, reducing the ratio of DHA to DPA was accompanied by a reduction in fertilizing capacity."


He said researchers found that adding omega-3 fatty acids to a stallion's diet resulted in a more fluid condition of the sperm membrane, which, in turn, allowed sperm to handle the stress of cooling and freezing with potentially less damage.

Webinar: PCOS and the Thyroid Gland

So many of you women with PCOS also have problems with your thyroids...I decided it was time for all of us to learn more about the issue.  I asked Dr. John O'Dea to participate in our professional training, and he is going to talk about the topic. 

John O'Dea, MD, was born in the south of Ireland. He was raised and educated in Dublin, where he received his undergraduate and medical education at the National University of Ireland. Upon graduation from medical school, he moved to the US. He served his internship and residency in Internal Medicine at St. Luke's Hospital in Cleveland, Ohio. He then went on to receive full training in Endocrinology and Metabolism through a NIH fellowship at Case Western Reserve University. Following the completion of this two-year endocrine fellowship, which involved both clinical and research experience, he moved to the Los Angeles area, where he is in private practice.

I met Dr. O'Dea through a client, who shared that after visiting many, many physicians, he was the one who finally helped her get back into balance.  After meeting with him personally, I was excited to know someone was out there who could help the women of inCYST.

The webinar will be broadcast live on Friday, May 19, 2010, at 6 pm Eastern Daylight Time.  If you cannot attend, we will be recording the presentation and that recording will be available for sale as well.

You may participate in this activity only, or if you register for the complete inCYST Professional PCOS Training, this lecture is included in the package.  Early registration discounts are available for both options.

Click here to register for either option.

Food of the Week: Pistachio Pesto

Just a few weeks ago, I was talking with my husband about the amount of money I spend buying healthy food every month. I often wonder why the foods that are the most damaging to our nutrition are so much less expensive than foods that protect and nourish our bodies in so many different beneficial ways. Then again, when I wander through specialty organic grocery stores, I wonder why some of the prices are so outrageous; however, every once in a while you stumble upon a food item that you just can’t resist trying, even if it more than you usually spend on good nutrition.

Since watching my weight is my third “full time job,” I’m always looking for foods to add to my list of staples, as well as adding some variety to my vegetable and protein intake. I’ve never been one to experiment with exotic foods, but in the last two months, I’ve found myself drawn to organic nut, seed, and coconut oil based products. With this new quest, I came across a wonderful product, Pistachio Pesto, made by Living Tree Community Foods. You’ve probably read on this very blog about the health benefits of pistachios, a powerful and protective nut that is a great addition to your diet. Check out the following link if you want to read up on the pistachio. http://www.incyst.com/2009/04/food-of-week-pistachio-nuts.html

While I’ve never been a fan of pesto, I couldn’t resist giving the Pistachio Pesto a try, particularly after reading the list of all organic ingredients, which includes sun-dried tomatoes, sun-dried black olives, raw sesame, and olive oil. So far I have tried the pesto on a high fiber cracker, which was delicious, and I’m sure I’ll experiment with this as a topping for vegetables very soon. If you would like more information on this product, you can visit http://www.livingtreecommunity.com/.

Stacey Frattinger, RD, CHFS
Owner of Formula FUEL
http://www.formulafitt.com/
Contact me @ formulafuel@hotmail.com

HOW inCYST does business is equally as important as what kind of business it does or how much it knows

I wanted to post a testimonial from a client.  He volunteered to do this, I did not ask him for it.  My sincere hope, in training inCYST professionals, is that this is the experience each and every woman has when reaching out and asking for help.  We understand that you are not just patients or lab values, but rather individuals with your own sets of experiences, anxieties, and hopes, that must be respected and accommodated in our work together.  The photo is of me at this baby's baptism. 

B, thank you for the testimonial.  I am not sure who benefitted most from our time together, as I learned an incredible amount from this collaboration!  Being asked to come to the hospital to see baby Brianna, and to attend her baptism, was such an honor.  I will never forget how it felt to look at her, and hold her, and tangibly experience the value of this work.

I have asked the other members of inCYST's network to share testimonials as well.  They do wonderful work, and I want to use this forum to share their passions and how they benefit those who work with them for better health.  I look forward to sharing their stories!
Monika

It was two years ago when we first met Monika. I remember it like yesterday. We were desperate but also tired of the empty promises.


In the previous 18 months, my wife and I had been on an emotional rollercoaster. My wife had been tested for thyroid issues, infertility, hormone imbalances. Each doctor was confident they knew what was wrong and it was a simple fix. Take this prescription and diet. When that did not work it was go to this specialist or that one. Even at the mighty Mayo Clinic we were disappointed. During this time we had our first miscarriage. I remember the night vividly. We went to the emergency room knowing something was wrong. We were first triaged by an RN, she ordered a pregnancy test, a UA, ultrasound and every blood test she could think of. After six hours we were scared to death and still had not seen the ER physician. My wife’s pain was increasing. My wife started to bleed. We were reassured the doctor would be with us soon. She ended up miscarrying in the restroom of the ER. We finally had the ultrasound. We finally saw that doctor; he was abrupt and in a hurry. He spent five minutes with us explaining that we had miscarried and gave us a booklet for grieving. We were also to follow up with our OB/gyn for a D&C. In addition to a 3,000 dollar bill.


It took a few days for my wife’s physical pains to subside, but the emotional ones were just beginning. It almost tore us apart. She had the feeling that she was broken and tried to push me away. Everything reminded us of our loss. It is amazing how many sad stories you see about abused or abandoned children when you can not have one. Several months had passed and our OB diagnosed my wife with PCOS. Though the ultrasound showed no cysts, all the other symptoms were there. My wife was placed on metformin. This was to stabilize her insulin. She started the medication but her mood swings and frustration increased. She exercised two to four hours every day for four months. She was obsessed with losing weight and returning to “normal”. The weight did not come off and she was giving up. I decided to spend my spare time researching PCOS. The research was inconclusive as to the correct treatment course. Most suggested controlling insulin through diet and medication. There were several online programs and institutes which promised to have the answer. We were sucked in and for another few months we tried some different approaches. None seemed to be very effective. We had given up on the idea of having children and I just wanted my wife back. With every new promise was a disappointment. Unfortunately my wife was becoming frustrated with herself. We stopped spending time with friends and calling family. The thing most people do not understand is that it is not just your disappointment as a couple, but explaining to your friends and families that is devastating. I decided to continue my diligence with my research and found several dieticians and nutritionists who were publishing and focusing on PCOS. This is how we came to know Monika Woolsey. I did not even tell my wife about Monika at first. I did not want another false hope. Once I hung up the phone with Monika, I felt that she might be able to help. She did not promise results of pregnancy or a magic pill to fix everything. She said simply that every woman is different as is the approach. She continued to ask question after question. Throughout this entire rollercoaster I finally felt we found someone who is sincerely interested in helping us. We were not just another case. I did not know Monika’s intentions or if her ideas would work but we had a glimmer of hope. Monika surprised us a little when she wanted to visit our home. I did not understand but we agreed. When Monika arrived she was not what I expected she was “down to earth” and seemed very easy to talk with. She also was very knowledgeable about the disease process. I found her caring and very sensitive to what we have gone through. Though she was very nice I was not looking for a friend but a knowledgeable professional. I was put in my place very quickly after challenging her on a few topics. She had read all that I have and more. She has done her homework. She described this as a journey of trials and seeing what works because each woman is different and has different symptoms. Though our time was up she was truly invested and stayed an additional two hours. Till the time our questions were answered.


My wife started with fish oil and flaxseed oil in addition to a session of acupuncture. We also were educated on reading labels and identifying pure foods. I am in the medical field and did not put much stock in this approach. To put it mildly I was a skeptic. However after spending two months on the program my wife was getting back to her typical self and feeling much better. Some evenings we would call or e-mail Monika with questions. She was never to busy to take time for us. We were perfectly content with our changes. My wife’s moods were stabilizing and her menstruations were becoming more regular. Out of the blue we found out that we were pregnant. This was not expected or planned. Monika never promised or led us to believe that pregnancy would be the result. Her plan was simple. Make my wife feel better and regain control.

When Monika found out she was very happy for us but she did not seem to be surprised. She mentioned that this has happened with several couples that were told they would never have children. I can say that my wife will always have PCOS but at least we have the knowledge to control it. We had our beautiful daughter on July 21 2009. It was an amazing day. We have included a picture of Monika and our daughter Brianna. God gives us trials in life and we have had our fair share. In saying that I would not change a thing.


Monika, thank you for all you have done for us


Sincerely B & I.

Two more nutrients identified with fertility and healthy babies

So many times I lose contact with clients after they conceive...it's as if the only thing nutrition is important for, is that one crucial moment.  But nutrition is important all the way through pregnancy and breastfeeding!  Here's more information on why you need to eat well long after you have been given your official due date.

In a population of mice, one group was fed a regular diet, another group was given a diet deficient in choline, and one was given a diet deficient in riboflavin.  These rats were then mated.  While the rats were pregnant, they were sacrificed so that their embryos could be examined.  (I know, it bothers me too...I refused to accept a very nice research assistantship in grad school because it would have required me to sacrifice rats...I'm just reporting the findings here.)

Here are those findings:

1.  Choline deficient rats  had higher plasma homocysteine levels.  That is an indication of an inflammatory process. 

Did you know, egg yolks are a really good source of choline?  Maybe you shouldn't be so afraid of the cholesterol...which, by the way...you need to make progesterone and estrogen!

2.  Riboflavin deficient rats had taken longer to conceive, and their embryos were smaller.

Another possible explanation for the recent finding that women who consume dairy products seem to be more fertile than those who don't.

3.  Both choline-deficient and riboflavin-deficient rats' embryos had more heart defects.


Chan J, Deng L, Mikael LG, Yan J, Pickell L, Wu Q, Caudill MA, Rozen R. Low dietary choline and low dietary riboflavin during pregnancy influence reproductive outcomes and heart development in mice. Am J Clin Nutr. 2010 Feb 17. [Epub ahead of print]

Webinar: Exercise Recommendations for the Woman with PCOS

This event can be registered for individually, or you can register for the entire PCOS Professional Training and this will be included.  If you cannot make the live presentation, it will be recorded so you can view it at your convenience.

Terri Graham is a Master's level ACE certified Exercise Physiologist with over 11 years of reliable clinical experience. Her specialties include eating disorders, PCOS, fibromyalgia, and gluten sensitivity. She has also worked in cardiac and pulmonary rehab, pre- and post-natal exercise, physical therapy, chemical dependency, and children's health and fitness. 

Terri has a master's degree in Kinesiology, and is a Clinical Exercise Physiologist, ACE Certified Advanced Fitness Specialist, ACE Certified Lifestyle and Weight Management Consultant, and she is a board member of the Orange County Chapter IAEDP (International Association of Eating Disorder Professionals).
In addition to treating PCOS, Terri has the syndrome herself. She is a vocal advocate for better identification and management of the syndrome.

Cost of this webinar is $34 if registered for on or before March 15, and $40 after that. You may register for this event individually or as part of the complete PCOS Professional Training. The link to register for that event is provided below.
Time for this webinar:
12:00 noon - 1:00 am Eastern Daylight Time
11:00 am - 12:00 noon Central Daylight Time
10:00 am - 11:00 am Mountain Daylight Time
9:00 am - 10:00 am Pacific Daylight Time/Arizona

Click here to register for this webinar.

Click here to learn more about Terri Graham.