Monday, March 21, 2022

It's been a while...

Holy smokes!

Life sure can get busy!   I can't believe I forgot about my blog!   Well... eh... I didn't forget... I just... didn't blog.    And I sure can't make any promises about future blogs, either.

BUT

I can promise you that going to the PCOS Nutrition Website and taking this quiz is worth your time.

For reals!

Clickie clickie!




I took the quiz and it was really nice to see HOW the website not only breaks down what they recommend, but also WHEN to take WHAT.   I even had some questions, and Angela got back to me super fast!

In addition to this, after taking the quiz, I received a code for FREE SHIPPING.    

And to make even easier (on me, at least) there are LOTS of payment options - including PayPal!

My order came in less than a week and I'm super excited to get things started!  






PS:  I did not get paid for writing this blog.  I wrote it because I wanted to.

PS # 2: I am a huge fan of PCOS Nutrition Website and all they have to offer.   I do not get paid to post these blogs.   


Tuesday, June 30, 2020

PCOS Diva Sparkle Cleanse

Back in April, I was hospitalized.   It was scary.   I thought I had COVID-19.  I didn't.  Long story short, I became immune to my asthma meds and I had some serious lung inflammation happening.  I was on steroids via IV as well as pill form and then when discharged, I was on steroids for a time later.   Once done, the steroid weight would not come off.  It just wouldn't.  I was down over 20 pounds.  When the weight would not budge, I became so irritated.   Like what in the what is going on!?!

So a friend of mine recommended the PCOS Diva Sparkle Program









The program focuses on detoxing from all of the toxins.   I am one week in and I must say, I'm feeling really good.   I have dropped a few pounds and I just seem to have more energy.   I was weary of the cleanse because of the cost and every time I hear "cleanse" I automatically assumed you'd be pooping for days on end.   That's not the case with this.

You have one shake with meds in morning and one in the evening.   You can cut calories if you wish, but that's not the focus of the program.   I was pleased after purchasing to see there's a daily "class" or "workshop" online that you participate in.

I'm learning quite a bit and curious to see where things are next week.

Saturday, June 27, 2020

PCOS Complete Program

The school year has finally come to a close and I'm finally feeling refreshed enough to get back into blogging.

In the previous post, I mentioned the PCOS Complete course.

Well... I was given a very unique opportunity to take the course and I jumped on it. 


I honestly didn't know what to expect at first because the first module was nothing new to me.   I feel like I have a pretty good handle on my PCOS knowledge.   Module 1 is PERFECTION for a newly diagnosed woman.

Module two focused on nutrition for PCOS and I think what I appreciated most about this module is how much Angela and Stephanie talked about balance as well as carbs.   Carbs are not evil, ladies.   Faceplanting into a big old barrel of M&M's and chasing it with a potato chip binge is bad.   So many women with PCOS think, "KETO KETO KETO" but they don't understand the long term damage that can happen when you eliminate a proper carbohydrate forever.

My favorite modules were modules 3-7.   In fact, on my "to do" list, I have "re-watch modules 3-7."

Module 3 focuses on mindfulness and mindful eating.    It sounds corny, but when was the last time you sat down to a nicely prepared meal, and savored every bite?   When was the last time that you paid attention to every aspect of the food?    

Module 4 Sleep and Exercise!    Duh!   No brainer!    I've become obsessed with tracking my sleep lately.   I upgraded my FitBit to a Versa 2 to get a good look at the data.

Module 5 was painful.   Not going to lie.  Learning about the connection between stress and PCOS was scary and it's something I've taken into deep consideration.  I have a high stress job.   I have a high stress life.    This module caused me to sit down and reflect on what stresses can be eliminated or decreased for me.    One thing, was my husband.  No, I didn't eliminate him, LOL, but I told him I need him to have more house responsibility.    I have a lot on my plate and need him to take on some more for my sanity.

Module 6 spoke of body image and I can't wait to re-listen to that video.    I'm in the middle of a cleanse right now and having some interesting thoughts and revelations.

And lastly, module 7 - mental health, eating disorders and PCOS.   All I'm going to say here is look out for yourselves ladies.   Truly.    


I've had some Cysters from my PCOS and Ovasitol group ask if the program is worth it.   This is actually a really hard question for me to answer.


In short, YES.   It is worth it if you are able to devote your time to it.   My regret with this program is that when I participated, COVID-19 just started here and schools were closing and I was learning how to be a special education teacher online while schooling my two children.   I wasn't able to devote as much time and energy to it as I wanted and the irony is later on in the course I learned what putting other things before myself was/is doing to my PCOS/body.  

If you have any questions, feel free to message me on Facebook.   :-)


Monday, March 9, 2020

I'm not sure if the replay on this link will even work but if you aren't familiar with PCOS Nutrition Center by now... please get familiar with the amazing resources there.   I signed up for the free webinar, but the night of... could not get on.    Below are my notes on the replay and I so wish I could afford to do the PCOS Complete Program.

The webinar focused on healthy secrets for PCOS women and how what we put into our bodies truly does impact us (like it does for any woman) .... but also how "jumping on the bandwagon" isn't exactly wise for us.   For example, Keto ... it's not a cure for PCOS.

Lately I'm really learning how my nutrition impacts my sleep and my sleep level impacts how well I care for myself.  This webinar solidified it.

One of the stats that really stood out to me was that over 50% of women with PCOS have themselves on some sort of restrictive diet.    I wouldn't be surprised if that number is actually higher.    Weight is such a struggle for me, it always has been, and I sometimes toy with the idea of having weight loss surgery.    However, even with that, I know so many women that have had surgery and it's caused a whole world of other issues or the weight just came back... or both.   

One thing I'd like to look into is my ghrelin, CCK and leptin levels.    The gals in the webinar chatted about this as well as other challenges we cysters have with diet.   Yo-yo-dieting.   Intense cravings.  Intense hunger.   Lower metabolism.   And of course how very exposed we are to inaccurate nutrition advice... even from our own doctors.

The reality is there is no long term research that shows any weight loss diet helps the majority of women with PCOS maintain that weight loss and promote health. 

In other words... diets do not work for people with PCOS!

I absolutely loved how the gals talked about this point:
FOCUSING ON WEIGHT LOSS IS HARMFUL TO PEOPLE WITH PCOS!!!
It's a simple thought... but so true... I can't even begin to explain how I felt when the gals said this.  I felt like my thoughts and feelings were completely validated.   

Oh the things I could share for HOURS on this point.  I felt further validated when they were chatting about the importance of an EMPATHETIC and SUPPORTIVE non-weight-shaming approach that is necessary for PCOS WOMEN. 

The benefits that were discussed about this "Non-Diet Approach" included normalizing eating, less binge eating, improving the quality of our nutrition, sustaining healthy behaviors, improving health and risk factors, preventing the yo-yo-ing and reducing the risk of eating and mood disorders.

I found myself longing to be able to do the PCOS complete program being discussed but it is simply not in the budget right now.

The remainder of the webinar was great conversation on these five topics:
1.  Rejecting the diet mentality
2.  Trusting yourself and practicing gentle nutrition (yay, Ovasitol!)
3.  Finding movement you ENJOY (exercise doesn't have to be hell)
4.  Practicing good sleep hygiene (something I am finally learning)
5.  Regular self care practices (it's okay to take time for YOU.... seriously!   Mindfulness is not some sort of hippie conspiracy... it helps)

Truly.... if you're able to get hooked up with the PCOS complete program, I'd love to hear about your experience.   As for me, I'm super jealous and need to win the lottery.   :P


Tuesday, January 7, 2020

PCOS Workbook Second Edition Review

Hello, hello, and Happy New Year!!


I wanted to spend some time giving a review of the second edition of the PCOS workbook. 

I first want to say that I am not being paid by PCOS Nutrition for this post or review.   I am just a huge fan of the work Angela Grassi does and I'm a huge supporter of all things PCOS Nutrition.

First things first.   The AUTHOR has PCOS ya'll.   She is a registered dietician.   She HAS what we have.   She GETS it. 

In the second edition of the book she has included up to date research, bigger (in my opinion) visuals, and so many helpers!

The book is divided into ten sections
1.  Connecting the Dots: Understanding PCOS
2.  Nutrition for PCOS
3.  Mindfulness and Mindful Eating
4.  PCOS and Sleep
5.  PCOS and Exercise
6.  PCOS and Stress
7.  Body Image and PCOS
8.  Mental Health and PCOS
9.  Coping with and overcoming Infertility
10. Getting Support

At the very start of the book, Angela lets you know who she is and where she stands.  As you begin navigating the text you will find several sections to fill in.   Including pages to keep your lab results! One of my favorite things about the lab results page is that the TSH level is noted as LESS THAN 2.5!!!   I have been saying this for YEARS!

As someone who also has Hypothyroidism - Specifically Hashimoto's... when I was going through infertility it took a long time to find a doctor who really understood the thyroid.   They would say that anything under 5.0 was "normal" for thyroid and I just knew in my gut that for a PCOS woman that was wrong.   A PCOS woman should ALWAYS aim for her TSH to be 2.5 or less ESPECIALLY while trying to conceive!   Kudos to Angela for including this!

You are going to learn about carbs, gluten, inflammation, what you're eating and why.   You're going to learn (and for some of us it may be a tough pill to swallow) that carbs aren't necessarily evil.  It's all about understanding our body and our body chemistry. 

This book also gives you time and space to REFLECT.   Yes, there is an e-Reader version.   Personally, I'm a fan of having the book in print.   There are multiple pages and spots to fill in to help guide you through the text and what makes it even more wonderful is that Angela provides you with plenty of valid and informative resources to check out in the back of the text.

If you have PCOS this workbook is for you.   If you have a family member who was open enough to share with you that they have PCOS, ask them if they would allow you to treat them to this wonderful resource.    It is also available on Amazon!   




Sunday, September 8, 2019

PCOSgurl's 101

This is a great list from PCOSgurl! 

The 2019 PCOSgurls Guide to Life With PCOS101 List
This is always one of my favorite posts to share every year for #PCOSAwarenessMonth
Below are some of my favorite facts, figures, myths and quips about #PCOS
While these are just tidbits...
there is ALOT to learn about
#PCOS
To learn more please visit PCOS Challenge: The National Polycystic Ovary Syndrome Association
And follow me on social media @pcosgurl
1. #PCOS is the acronym for polycystic ovary syndrome an endocrine disorder affecting approximately 1 in 5 women worldwide.
2. #Menopause neither cures nor eliminates #PCOS. In fact, PCOS usually worsens at menopause due to weight gain and loss of hormones.
3. #Bulimia is common in women with #PCOS. About 6% of PCOS patients have bulimia, compared to about 1% of other women.
4. #PCOS research indicates insulin resistance, blood sugar regulation, #inflammation, and #hormone levels appear to be linked!
5. Women with #PCOS are much more likely to suffer from a variety of sleep disturbances including #insomnia and obstructive sleep apnea.
6. Approximately 50% of women with PCOS develop #diabetes by age 40
7. It is possible that a diagnosis of #PCOS can be missed or delayed because some symptoms are similar to those of other diseases and conditions
8. Although obesity can be related to lifestyle issues, there are medical causes for weight gain or #obesity that may go undiagnosed such as #PCOS
9. To confirm a diagnosis of #PCOS two of three major symptoms must be present: menstrual abnormality, excess androgen and polycystic ovaries.
10. There is an Increased prevalence of #NAFLD (non alcoholic fatty liver disease) reported in patients with polycystic ovary syndrome #PCOS
11. The prevalence of #PCOS in #FTM #transgender males is 11.5% transgender, binary, queer and gay members of our community need to be recognized!
12. #With #PCOS it is imperative that women have a period at least every three months. Going longer than this increases risks of endometrial hyperplasia and cancer greatly
13. With #PCOS Physical activity increases energy levels, improves self esteem and reduces #anxiety and #depression
14. Some of the most difficult symptoms of #PCOS are ones you dont see infertility, depression, irregular menses, hormone imbalance
15. Approximately 34% of women with #PCOS have #depression and 45% have #anxiety
16. A study of Swedish #women with #PCOS polycystic ovary syndrome showed they are 15% more likely to develop any #cancer vs. women without the condition, with risk further elevated for #cancers of the endometrium, ovary, pancreas and kidney
17. PCOS is a disorder of the entire endocrine system — the brain, pituitary gland, pancreas, liver, fat, and ovaries.
18. People should not assume #PCOS is a syndrome associated solely with the ovaries and female hormones. It affects several body systems and is an endocrine syndrome
19. PCOS tends to run in families; it is important to ask about family history as there are often genetic markers beyond PCOS that may indicate a predisposition to having PCOS such as #diabetes, #cardiovascular disease and high cholesterol
20. Some #Doctors may show prejudice if a #woman is #overweight and as a result may overlook a patient's obvious #PCOS #symptoms.
21. Many women with #PCOS report low sexual satisfaction from hormone disruptions & body image..
22. Some women with PCOS are estrogen dominant (meaning their estrogen levels are too high and progesterone too low), resulting in long menstrual cycles, heavy cramping, intense PMS symptoms and infertility
23. There is some suggestion that because normal lab values may be set too high, variations may be missed and many women go undiagnosed with #PCOS
24. There are often stigmas attached to many of the symptoms of #PCOS, particularly facial and body hair, #infertility and #obesity
25. There is a positive to shaving with #PCOS... women who shave have younger-looking skin because shaving removes dead skin cells it's called #dermaplaning !
26. Women who lose weight with #PCOS do three very important things:
Exercise
Eat a nutrient-dense diet
Reduce their stress.
27. Caffeine and other stimulants cause increases in insulin production which have proven to have a negative impact on women with #PCOS
28. Athough it may feel like it, you are not alone in your struggle with #PCOS. There are millions of women experiencing the same emotions
29. Recent studies recommend that women with #PCOS exercise at a minimum of 160 minutes per week to be proactive and ward off #diabetes
30. Studies show women with #PCOS benefit most when eating 25g to 30g of dietary fiber. So make sure you fill up on leafy greens and fruits!
31. Adding lean protein to your diet is a metabolic booster for #PCOS and helps you feel full!!!
32. Women with #PCOS should eat every 3 hours to help stabilize insulin levels throughout the day..
33. An anti-inflammatory diet for #PCOS focuses on drastically reducing intake of gluten, dairy, inflammatory oils, sugar and processed food and replacing with organic, fiber-rich fruits; vegetables and whole grains; healthy fats and lean protein
34. #PCOS is considered to be a diagnosis of exclusion, in that it can only be diagnosed when all other possibilities have been eliminated.
35. Nicotine, along with alcohol, have been proven to worsen the circulating insulin in #PCOS, making symptoms worse
36. With #PCOS use as little salt as possible try to keep below 6 grams of salt a day to help with inflammation.
37. Often, cholesterol and triglyceride levels are raised and insulin resistance is evident for many women with #PCOS
38. With #PCOS excess insulin signals the ovaries to work overtime to secrete testosterone (excess androgens) which creates symptoms!
39. PCOS extreme diets dont work
Nourish your body with healthy fats and amino acids, as opposed to starving it of these minerals! Balance
40. Digestion can be an issue at different times of the month for women suffering from PCOS. Thats why gut health is so important with PCOS
41.
PCOS Acne factors:
Insulin resistance
Excess Androgens
Stress
inflammation in body
42. A PubMed study shows that taking gluten out of the diet may reduce inflammation and insulin resistance in PCOS
43. #Probiotics are fabulous for helpiing #PCOS with hormone balance because they restore healthy gut bacteria and reduce inflammation
44. Women with #PCOS tend to have higher rates of oxidative stress. Foods high in anxtiodants, can help reduce this inflammation
45. With #PCOS abnormalities in calcium balance may be responsible for irregular menstruation and are linked to vitamin D deficiency.
46. PCOS Symptoms may increase over time, leading to more serious health complications.... diabetes, heart disease, stroke, cancer
47. Due to an increase in male hormones (androgens), #PCOS can cause extra hair to grow on different parts of your body.
48. An ultrasound is not essential for diagnosing #PCOS, since the presence or lack of cysts does not necessarily indicate or preclude PCOS.
49. Many recommend going organic for PCOS because many animal products have hormones which can aggravate estrogen dominance.
50. In general, women with PCOS reach #menopause 2-5 years later than women without PCOS.
51. Women with #PCOS may have more testosterone and can therefore build #muscle easier than women without PCOS
52. The symptoms of #PCOS usually present at puberty, but it may take many years before patients are correctly diagnosed.
53. #Anxiety (as well as #depression) affects many living with #PCOS. Having low levels of #magnesium is believed to be an underlying cause of anxiety.
54. More than $4 billion is spent in the US every year just to find and treat PCOS. But less than 0.1% of government funding is spent on PCOS research, diagnosis and treatments.
55. Girls that have #PCOS typically develop #acne as one of their first symptoms, making this condition difficult to diagnose.
56. Approximately 34% of women with #PCOS Polycystic Ovary Syndrome suffer from acne symptoms.
57. With #PCOS because the eggs fail to mature on a regular basis, #ovulation occurs very infrequently, often at four to six month intervals
58. PCOS may develop in girls as young as eleven, but it can also develop later, in your teens, twenties, or beyond.
59. SIGNS OF PCOS
Time between periods longer than 35 days
Fewer than 8 periods per year
No period for 4 months or longer
60. About 50% of women with PCOS have prolonged intervals between their #menstrual periods
61. About 20% of women with #PCOS have no menstrual periods (this is known as #amenorrhoea)
#MenstruationMatters
62. With #PCOS increased androgens in the body may cause hair loss, thinning hair, or male pattern baldness.
63. Hyperandrogenism (increased androgens) in PCOS may cause oily skin with increased acne
64. Women with #PCOS may experience pain or discomfort in the pelvis, abdomen or lower back. Pain may be dull or stabbing, ranging in intensity.. this may be due to cysts or pelvic crowding from inflammation
65. It is common for women with #PCOS to have family members who have #diabetes, hypertension, hyperlipidemia or cardiovascular disease
66. It is common for women with #PCOS to have been unusually small or unusually large babies at birth
67. High blood pressure is very common in women with PCOS. Get your blood pressure checked regularly!!!
68. PCOS Foods to avoid
Fried foods
High sugar
Soda
Meats injected with hormones
Refined carbohydrates
Highly processed meats
69. Exercise for PCOS has incredible benefits that go beyond weight loss. It improves mind, body and spirit improving overall physical and mental health
70. PCOS #exercise benefits
Regulates blood sugar
Increases confidence
Increases metabolism
Lowers Insulin
Increases endorphins, helps mood
71. Both #acupuncture and #exercise for #PCOS reduce high levels of testosterone and lead to more regular #menstruation
72. Yoga weight-bearing poses builds muscle. Increased muscle mass helps to combat insulin resistance – one of the keys to #PCOS management.
73. Physical Activity, Nourishment and a Healthy Mind are the keys to living a healthier life with any life-altering syndrome, especially #PCOS
74. Because there is no universal definition of #PCOS, the exact number of women worldwide with PCOS is unknown.
75. Incidents of PCOS are increasing it is now estimated 1 I in 5 women have pcos as opposed to old estimates citing 1 in 10 which means 1 million new women will be diagnosed every year!
76. #Hyperandrogenism is one of the markers of #PCOS and is seen in approximately 60% of patients
77. Each individual with #PCOS is in fact unique and what may work for one person may not work for another. Symptoms vary, so must treatments
78. With #PCOS estrogen dominance can mean estrogen is either too high and/or not in balance with progesterone levels.
79. Women with #PCOS often have elevated cholesterol levels, high blood pressure, obesity and insulin increasing risk factors for #heartdisease
80. Chronic high levels of glucose and insulin are classic symptoms of Insulin Resistance found in PCOS
81. Having Insulin Resistance and #PCOS directly cause changes in the blood lipids and overall cardiovascular health.. get screened regularly!
82. Too little good bacteria or too much bad bacteria in the gut can cause systemic inflammation and insulin resistance with #PCOS
83. Diet for PCOS is more than controlling carbohydrates and sugars, it is a lifestyle pattern, to help live healthier lives.
84. Up to 70% of women with PCOS are undiagnosed!
85. There is no cure for #PCOS. It is a condition that is managed, rather than cured.
86. Treatment of the symptoms of #PCOS can help reduce risks of future health problems.
87. Many are unaware of what #PCOS or Polycystic Ovary Syndrome is, let alone it is one of the biggest contributing causes to #Diabetes today!
88. Many associate #PCOS as #gynecological, as it affects a woman's #menstruation, #ovulation and #fertility but it is #endocine disorder
89. Between 50% and 70% of women with Polycystic Ovarian Syndrome #PCOS experience Insulin Resistance
90. Women with #PCOS are nearly twice as likely to suffer from #atherosclerosis (plaque deposits in the arteries),
91. Symptoms of #PCOS typically start soon after a woman begins to #menstruate. The type and severity of symptoms varies from person to person.
92 Many women with #PCOS have other concurrent health problems, such as #diabetes, #hypertension, and high cholesterol.
93. Treatment for #PCOS is not curative. Treatment focuses on controlling symptoms and managing the condition to prevent complications.
94. Many women with #PCOS are intolerant to gluten and dairy, which is why it’s best to eliminate these from your PCOS diet when possible.
95. The birth control pill can help treat acne, regulate the menstrual cycles, and lower levels of male hormones in women not ttc
but does not cure the underlying cause of PCOS.
96. For #PCOS anti-androgens are drugs that reduce male hormone levels. These can help stop excess hair growth and reduce acne.
97. For #PCOS insulin-sensitizers known as diabetes medications may be prescribed to lower blood glucose and testosterone levels.
98. Through hormones, infertility and a host of less than desirable symptoms, many women living with #PCOS feel like their femininity is gone!
99. PCOS plays a major role in the lives of many women with the biggest frustrations being the delay in diagnosis and lack of medical education
100. Many medical professionals still view #PCOS as a #gynecological problem and only address the syndrome when issues of infertility arise.
101. All women and girls who are dealing with menstrual irregularities, weight problems and/or insulin problems should be tested for #PCOS

It's been a while...

Holy smokes! Life sure can get busy!   I can't believe I forgot about my blog!   Well... eh... I didn't forget... I just... didn'...