Categories
PCOS

13 PCOS Friendly Recipes

I think you agree with me when I say, the PCOS is the most painful and awkward disease.

Apart from infertility, PCOS also causes a host of awkward symptoms like obesity, acne, irregular periods, hair loss and growth of unwanted hair.

But here is the good news for you…

Unlike conventional treatments, Natural treatment helps to restore inner balance and It helps the body heals itself PCOS symptoms…

First, acknowledge this!

Disease doesn’t exist in a healthy body

Healthy food means a healthy body and it’s that simple…

Did you agree?

So you can treat healthy food is medicine and it helps…

  • Nourish your body….
  • Strengthen the immunity….
  • Cleans and eliminate toxins….
  • Restore your health.

I am sure that you have realized the importance of food in the fight against awkward PCOS.

Imagine that you know how to cook PCOS friendly recipes at your home, how it would feel to you…

Yes, you can!

Here are some of the healthy and delicious PCOS friendly recipes for you to include in your eating plan.

1. PCOS friendly Steamed Asparagus”

 

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Ingredients

  • 1 tbsp sesame seeds
  • 2 lbs asparagus
  • 1 tablespoon lemon juice
  • 2 tbsp extra-virgin olive oil
  • 2 tsp sesame oil
  • 2 tsp fresh ginger, grated
  • Salt and freshly ground black pepper, to taste

Directions

Stir sesame seeds in a hot non-stick frying pan until they are golden brown.

In a small bowl, whisk together lemon juice, olive oil, sesame oil, ginger, and salt and pepper.

Prepare a steamer with boiling water. Add asparagus, cover, and steam until tender crisp, about 3-5 minutes. Pour oil and ginger mixture over asparagus.

Transfer to a serving platter. Sprinkle with sesame seeds.

2. PCOS Weight Loss Muffins

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Ingredients

  • 1 cup rolled oats, soaked in 1 cup skim milk for 1-2 hours
  • 1/2 cup unsweetened applesauce
  • 2 egg whites
  • 1 cup skim milk
  • 1 cup whole wheat flour
  • 1/2 cup brown sugar
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1 tsp cinnamon
  • 1 cup blueberries

Directions

Preheat oven to 400 degrees F (200 degrees C, gas mark 6).

Beat together egg whites, oat-milk mixture, and applesauce. Combine dry ingredients in a separate bowl.

Add liquid ingredients to dry ingredients and mix until just combined (do not over-mix). Fold in blueberries.

Fill 12 paper muffin cups with batter (about two thirds full). Bake for 20 minutes or until done.

3. PCOS Dessert: Whole Wheat Brownies”

 

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These brownies are full of flavor, and this whole wheat recipe is a healthy alternative to many other brownie recipes.

Ingredients

  • 3 tbsp low-sodium butter
  • 1/2 cup brown rice syrup
  • 10 tbsp dark cocoa powder, unsweetened
  • 1 tsp vanilla
  • 2 eggs
  • 1/2 cup whole wheat flour
  • 1/2 cup pecans, chopped

Directions

In a medium saucepan, melt butter over low heat. Stir in brown rice syrup, and whisk in cocoa powder. Continue whisking until well blended.

Remove from heat and blend in eggs.

Add in vanilla, whole wheat flour, and pecans, and stir well.

Lightly grease 8×8-inch baking pan and pour in batter. Bake for 30 minutes or until a toothpick comes out clean.

Let cool, and cut into squares. Serve.

4. PCOS breakfast recipe: Dairy-Free Blueberry Muesli

 

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Ingredients

  • 1 1/2 cups rolled oats
  • 1/2 cup walnuts, chopped
  • 1/2 cup dried apples, chopped
  • 2 tsp ground cinnamon
  • 2 cups blueberries (preferably wild)
  • 3 tbsp brown sugar
  • Apple juice, to serve

Directions

Preheat oven to 325°F (160°C, gas 3).

Mix oats, sugar, and cinnamon in a bowl. Spread mixture evenly onto a non-stick baking tray.

Toast oat mixture in preheated oven for about 10 minutes, stirring occasionally. Watch mixture very closely when toasting as it can burn very easily.

Remove from oven and let cool. Pour into a large bowl and stir in chopped walnuts and dried apples.

Divide mixture into serving bowls and top with blueberries. Serve with apple juice.

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Categories
PCOS

30 Natural Ways to Help Treat Polycystic Ovary Syndrome (PCOS)

Things to consider

Polycystic ovary syndrome (PCOS) is the most commonTrusted Source endocrine condition among U.S. women of reproductive age. Its symptoms include:

  • ovarian cysts
  • irregular periods
  • acne
  • thinning hair
  • weight gain

Researchers sayTrusted Source the causes of PCOS are complicated, but insulin resistance and hormone regulation are key factors.

You may be able to manage these factors and ease your symptoms through lifestyle changes and dietary supplements, but there’s no one-size-fits-all approach to treatment.

You should always talk with your doctor before you try any alternative treatment. They can discuss possible dosage, side effects, and interactions.

Diet changes

diet changesEating the right foods and avoiding certain ingredients may help you manage your symptoms. A nourishing diet can help regulate your hormones and your menstrual cycle. Eating processed, heavily preserved foods can contribute to inflammation and insulin resistance.

It’s all about whole foods

Whole foods are free from artificial sugars, hormones, and preservatives. These foods are as close to their natural, unprocessed state as possible. Fruits, vegetables, whole grains, and legumes are whole foods that you can add to your diet.

Without hormones and preservatives, your endocrine system can better regulate your blood sugar.

Balance carb and protein intake

Carbohydrates and protein both impact your energy and hormone levels. Eating protein stimulatesTrusted Source your body to produce insulin. Unprocessed, high-carb foodsTrusted Source can improve insulin sensitivity. Instead of trying a low-carb diet, focus on getting enough healthy protein.

Plant-based protein sources, such as nuts, legumes, and whole grains, are bestTrusted Source.

Aim for anti-inflammatory

PCOS is described by one studyTrusted Source as low-level chronic inflammation. Adding anti-inflammatory foods to your diet can help ease your symptoms.

Consider the Mediterranean diet as an option. Olive oil, tomatoes, leafy greens, fatty fish like mackerel and tuna, and tree nuts all fight inflammation.

Up your iron intake

Some women with PCOS experience heavy bleeding during their period. This can result in iron deficiency or anemia. If your doctor has diagnosed you with either condition, talk with them about how you can up your iron intake. They may recommend adding iron-rich foods such as spinach, eggs, and broccoli to your diet.

You shouldn’t up your iron intake without first consulting your doctor. Too much iron can increase your riskTrusted Source of complications.

Up your magnesium intake

Almonds, cashews, spinach, and bananas are PCOS-friendly foods rich in magnesium.

Add in some fiber to help with digestion

A diet high in fiber can help improve your digestion. Lentils, lima beans, broccoli, Brussels sprouts, pears, and avocados are all rich in fiber.

Cut out coffee

Caffeine consumption may be linked to changesTrusted Source in estrogen levels and hormone behavior. Try boosting your energy with a decaf alternative, such as an herbal tea. Kombucha’s probiotic properties may also be beneficial.

And if you can’t go without a caffeine boost, reach for green tea instead. Green tea has been shownTrusted Source to improve insulin resistance. It can also help with weight management in women with PCOS.

Consider soy products

Before adding more soy to your diet, ask your doctor about the latest research. Soy acts like estrogen in your body. This might help balance hormones if you have PCOS. But there’s also evidenceTrusted Source that adding soy to your diet could disrupt your endocrine system.

People with a family history of estrogen-related cancers, such as some breast cancers, should avoid soy products. If your doctor approves adding soy to your diet, consider soy milk, tofu, miso, and tempeh.

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Categories
PCOS

15 FACTS YOU NEED TO KNOW ABOUT PCOS

There are a lot of misconceptions out there when it comes to PCOS. People often make assumptions and it can be hard to work out fact from fiction. Heck, we often even struggle to get a straight answer from our doctors.

So, let’s have a look at 15 facts that you need to know about PCOS.

1. PCOS may start in the brain, not the ovaries.

This is something that has just very recently come to light. Researchers in Australia have found that mice and rats that did not have androgen receptors in the brain could not develop PCOS. However, if the rats had no androgen receptors in the ovaries, they could still develop PCOS.

This is ground breaking research and may well help to develop more treatment options, or even a cure, for PCOS (1).

2. Weight loss with PCOS is difficult but not impossible

This is often one of the most difficult and frustrating symptoms of PCOS. So many women are told that they need to lose weight to see an improvement in their PCOS symptoms but very few doctors tell them how to go about it.

The thing is that traditional weight loss strategies are often not effective with PCOS as they don’t address the underlying hormonal disorder.

The good news is that if you can get your PCOS and hormones under control, you should also start to lose weight.

3. PCOS doesn’t go away after menopause

Many women have asked me if PCOS goes away after menopause. And  the answer is, “No”. You see, there is a fundamental change in the pancreas of women with PCOS that leads to disorders in regulating and processing insulin. This does not change post menopause.

But, it is not all bad news. Some symptoms do improve. For example, post menopause, we tend to not put on more weight, as women without PCOS often do.

4. Insulin plays a huge role in PCOS

PCOS InsulinYou may have often heard that women with PCOS tend to be insulin resistant (not all of us but a lot of us are). But, there is also more to it than that. You see, we have a tendency to produce too much insulin.  That insulin impacts on our ovaries, causing them to produce too much testosterone.

And it is that testosterone that leads to a lot of the symptoms of PCOS. So, if you want to get your PCOS under control, you have to consider your insulin levels. And one of the best ways to manage those insulin levels is to change the way that you eat.

5. PCOS makes you ache and really tired

PCOS is linked with chronic inflammation. And chronic inflammation can leave you feeling achey, fatigued and contributes to weight gain (2). This generalised fatigue is something that women often write to me about.

So, the good news is that there are some things you can do about it. Make sure you are taking Omega 3 (anti inflammatory) and following a good PCOS diet  (did you know that inflammation has also been linked to insulin resistance?)

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