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DANDEE1966 SparkPoints: (781)
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11/28/11 9:49 A

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Good going Rachul12! That is an awesome weight loss for 12 weeks! I have just started today and that is inspiring to me. I am going to try the very same diet you have and walk 1 mile Monday through Friday this week. I have 77 pounds to lose. Thanks for sharing.

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RSCHUL12's Photo RSCHUL12 SparkPoints: (9,020)
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11/20/11 11:45 P

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I've been cutting out all added sugars (only natural sugars), eat very little grains, breads, rice or seeds and very little dairy. I mostly eat fruits, veggies and protein. I've lost 41 lbs in 12 weeks.

Each mile begins with the first step.


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ALHAMIA's Photo ALHAMIA Posts: 3
7/28/11 12:12 P

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I am also diagnosed with PCOS when i was 20 yrs old,had irregular periods,hair on chin n some acne...after having my son i gained weight n wanna loose it...i used Yasmin and metformin for some time...but then in backhome my aunt told me a herbal treatment along with low gi diet as discussed in these forums....Fortunately thses herbs are commonly use in kitchen ...
Fenugreek seed
black cumin seed
Carom seeds
Flea seed/psyllium seed
take equal amount of all these in a jar and have half tsp empty stomach in morning and evening....plus mix a spoon of Turmeric in warm milk n drink it twice a week....
I heard it is a very good remedy for hormonal prob.

Edited by: ALHAMIA at: 7/28/2011 (12:13)
MUSLIMAH_AK's Photo MUSLIMAH_AK Posts: 406
8/15/10 8:09 P

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so how do you make the fruit salad with cinnamon?

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SKEWEDVISION Posts: 26
8/9/10 1:17 A

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I've actually had ACV recommended to me by a naturopath I see. She said it's very good for you, makes your body more alkaline. She said to have like half a tablespoon to a full tablespoon in a large glass of water. To me it just adds a bit of flavor and fizz to my water. I have a sweet tooth, but since I avoid having sugars in my diet, just the little bit of apple cider vinegar is sometimes a little sweet to me in the water--kind of like when people add lemon to their water.

Has anyone ever read any books on insulin resistance diets?

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BELROSA's Photo BELROSA Posts: 697
7/7/10 4:22 A

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It's up to you how you take it. As it's an acid and could potentially with repeated use damage your throat, I'd probably chase it with a glass of water at least. Most people prefer it diluted, but whatever works best for you.

You could also just use it as a salad dressing or with diced cucumber (my favourite).

I have a website with loads of PCOS info www.mypcos.info Please stop by!

Leader of Managing PCOS Naturally www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=54257
TYEDYEDTURTLEZ Posts: 14
7/7/10 2:32 A

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I have tried the ACV in water, and to be honest, blech, I can barely handle it...but I can handle just taking a tablespoon of ACV straight...is that kosher, or do you HAVE to put it in water?

Let me hear you scream like you want it!
Let me hear you yell like you mean it!
If you're gonna go down:
Go loud!
Go strong!
Go proud!
Go on!
Go hard or go home!

From Let me hear you scream, by Ozzy


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BELROSA's Photo BELROSA Posts: 697
7/2/10 10:05 P

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Artificial sweeteners have quite a raft of negative effects on the body, including increasing production of insulin up to carginogenic effects in some of them. It's definitely worth looking into each one before you decide to use it.

I have a website with loads of PCOS info www.mypcos.info Please stop by!

Leader of Managing PCOS Naturally www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=54257
TYEDYEDTURTLEZ Posts: 14
7/2/10 4:04 A

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One thing with sugar-free stuff is that if you eat enough of it, it will give you a case of the explosive butt...so does Met. Maybe this is the reason for the caution?

Let me hear you scream like you want it!
Let me hear you yell like you mean it!
If you're gonna go down:
Go loud!
Go strong!
Go proud!
Go on!
Go hard or go home!

From Let me hear you scream, by Ozzy


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SCHLOTFELT's Photo SCHLOTFELT Posts: 15
6/24/10 1:42 P

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It was the first diet book I've ever actually finished. And I agree about the carbs ratio, though I think going straight as she directs would lead to some weight loss, being more restrictive will lead to faster weight loss, and we all want to wake up a size 10 tomorrow, right?

(My grasp on reality get a little weak sometimes emoticon )

THENOTORIOUSB's Photo THENOTORIOUSB Posts: 99
6/24/10 1:33 P

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Yes, I loved that book, too! It's a life changer, although, I think carbs have to be more restrictive than she indiciated in her book - at least for me.





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SCHLOTFELT's Photo SCHLOTFELT Posts: 15
6/24/10 12:18 P

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So much great information! Thank you!

The very best success I had with a food plan has been Jillian Michaels Master Your Metabolism. She talks a little about PCOS in the book. It's eating whole/organic foods, balancing whole carbs with proteins, eating protien with each meal and snack, and adding fitness. There was an excellent chart outlining a very general meal plan that I found hugely beneficial. I've was trying to figure out if Jillian Michaels was hype or hero, but so far everything I've used of hers has made a positive impact and makes sense. It's a lifestyle, and with prep and practice, it actually becomes easier than drive thru. I also noticed my skin instantly cleared up-bonus!

THENOTORIOUSB's Photo THENOTORIOUSB Posts: 99
6/1/10 4:55 P

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Hi Ladies... I was just wondering what kinds of diets everyone was on.
I have been doing a whole foods approach, with 30-40% carbs (mostly unrefined). I haven't given up sugar altogether, I just use a little raw sugar in my coffee, as I know artifical sweetner is hell on the hormones.
My weight loss is slow and steady, and my acanthis nigricans (the dark skin patches) are gone most days.
I would LIKE the facial hair to go away, and for my periods to be regular again. (They were regular for 4 or 5 years after I had my son.) Oh, and I'd like to drop weight a little more quickly... but I also don't want to go back on an Atkins-like diet unless it is necessary. I lose really fast, but gain it back just as quickly.

What are you having success with?





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MSWEBB8046's Photo MSWEBB8046 SparkPoints: (0)
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2/28/10 1:15 P

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Hello ladies,
I'm hoping someone could help me! I'm going to have gastric bypass surgery to lose my weight due to some of my health problem! I myself have PCOS! I had a miracle baby about 3 years ago but I would like to have another one! Has anyone lost alot of weight and there PCOS gone away! Also the darken skin in some areas and the hair growth on chin and neck! I have not talk to my doctor yet I was hoping that maybe some of you ladies could help me!

Spark Kentucky-The Official Team- TEAM LEADER

“The best inspiration is not to outdo others, but to outdo ourselves.”

“People often say that motivation doesn't last. Well, neither does bathing -- that's why we recommend it daily.”

“To insure good health: Eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.”


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BELROSA's Photo BELROSA Posts: 697
2/22/10 8:24 P

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Hi Dottie,

It sounds like you need to include a steady supply of very low GI carbohydrates in your diet so that your body is constantly receiving a trickle.

Maybe also allow yourself 1 square of dark chocolate a night or every second night or something so you have a little sweet thing to look forward to and don't feel utterly deprived.

I used to feel the same way about exercise and used to work out really hard. I didn't quit, I did it regularly cos I enjoyed the challenge, but I found that it didn't help me lose weight. I suspect that exercising too hard actually hampers weight loss for women with PCOS because it would increase cortisol levels, which are likely already raised in us. I actually find I get better results with just a half hour moderately brisk walk a day as opposed to 2 hours heavy weights and cardio. Go figure...

Making sure you do light exercise after a workout or the next day will also help you feel better sooner.

Good luck! If there's anything else we can help with, just ask.

I have a website with loads of PCOS info www.mypcos.info Please stop by!

Leader of Managing PCOS Naturally www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=54257
DOTTIEA's Photo DOTTIEA Posts: 81
2/22/10 12:32 P

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Hi everyone!
I am new to the group but not to SP.

I have a question. I am great at starting the diets or healthy ways of eating, and working out, but my main problems are below. Any help would be appreciated.

1.) I eat great for 3-4 days and then the carb monster hits and I binge. After I bing I basically give up. How do you get over or not give in to the cravings?

2.) I tend to start working out hard and fast. I hate waiting for results from working out so I push it too hard. I then end up being sore for days afterwards. I don't work out until after I am not as sore. Or I stop altogether. Any suggestions would be great.

Thanks,
Dottie

Only you can make it a great day!

Dottie


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BELROSA's Photo BELROSA Posts: 697
1/22/10 10:56 P

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The Zone Diet is not a bad place to start. Anything that reduces your carbohydrate intake will help.

I would personally choose whole fresh eggs over egg powder or egg whites as I believe they are great source of nutrition - lots of protein, healthy fats and fat soluble vitamins. I would also choose free range and preferably organic eggs as they contain 21 x more omega 3 than cage eggs, which makes them much much healthier especially for women with PCOS.

I would also choose organic dairy for the same reasons - when we choose low fat or no fat dairy we lose a lot of the vitamin content (Vitamins A, D & E) as they are fat soluble. There has also been some research done which has found that low fat products can actually cause weight gain, through confusing the body.

The most important rule to stick by in any diet is "Eat as much fresh food as possible - food that looks like it has just been plucked from the ground or a tree, rather than processed, packaged and stored"

There is a quick start guide to PCOS on my own website if you want to check that out as well. Although the Zone is a brilliant idea for many people, women with PCOS have quite specific needs.

mypcos.info/1/what_is_pcos/plan-of-a
tt
ack


I'm renovating my site at the moment, so a few things might look a bit out of place.

I have a website with loads of PCOS info www.mypcos.info Please stop by!

Leader of Managing PCOS Naturally www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=54257
HOLLYANGEL79's Photo HOLLYANGEL79 Posts: 60
1/22/10 3:02 P

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I got some info on the zone...What is your opinion. Just trying to find a way to eat right and lose wieght.

Trust in the Lord with all your heart and lean not on your own understanding. In all your ways acknowledge Him and He will direct your path. Proverbs 3:5-6


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BELROSA's Photo BELROSA Posts: 697
1/22/10 7:43 A

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I personally feel that the carbohydate allowance SP advise is WAY too high for those with insulin resistance and I also feel that the difference between "healthy" and "bad" carbs is significant. Low GI, wholefood carbs are MUCH better for us, and I think we can eat a lot more of those than anything white and refined that winds up in our blood stream very quickly, all at once.

The dietetics tools SP provide are very useful though (calculating calories, fat/carb/protein grams and percentages) and are well worth using when you need to track food.

I have a website with loads of PCOS info www.mypcos.info Please stop by!

Leader of Managing PCOS Naturally www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=54257
HOLLYANGEL79's Photo HOLLYANGEL79 Posts: 60
1/22/10 3:00 A

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So does anyone use the sparkpeople nutrision chart they make for you? Or should I just eat low carb? I am not sure because they dont have sugar or bad carbs. Any advice on that?

Trust in the Lord with all your heart and lean not on your own understanding. In all your ways acknowledge Him and He will direct your path. Proverbs 3:5-6


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COLORADOCR's Photo COLORADOCR Posts: 19
1/20/10 9:25 P

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This is one of the most helpful groups I have joined on spark. Thanks everyone for the great tips, especially you Sweetorange. I knew lots of women suffered from this, but it's great to know we are all here for one another. I know this is so difficult and the one reason I think I've given up so many times on trying to lose weight, but I know we can do this!! It just takes more effort for women like us than it does the rest. Good luck Ladies!!

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BELROSA's Photo BELROSA Posts: 697
1/3/10 8:28 P

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BTW Deb, If you do wind up need a higher dose of inositol I get the Healthy Origins powder from iherb. It appears to be about the cheapest and it's quite pleasant to take... sweet tasting, though not as sweet as the DCI and it has a slightly different texture I think. But not at all unpleasant, in any case. About 3.5 teaspoons would provide 18 grams.

I have a website with loads of PCOS info www.mypcos.info Please stop by!

Leader of Managing PCOS Naturally www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=54257
BELROSA's Photo BELROSA Posts: 697
1/3/10 8:25 P

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You're very welcome Deb ... by the way - I love your 'signature' about putting a man on the moon :)

I have a website with loads of PCOS info www.mypcos.info Please stop by!

Leader of Managing PCOS Naturally www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=54257
RILEYCAT53711's Photo RILEYCAT53711 Posts: 152
1/3/10 8:22 P

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Hi Anne, thanks for your response. I'll take this information to my doctor when I see her next. If she wants the studies I'll let you know.

Thanks!

Deb

Get it done.


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BELROSA's Photo BELROSA Posts: 697
1/3/10 8:13 P

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Hi Deb,

Whilst there is some evidence that regular inositol may help women with PCOS, the particular type that has been found to correct the symptoms of PCOS is called "d chiro inositol" which is a derivative of inositol that women with PCOS (and people with type II diabetes) don't appear to be able to produce themselves, unlike the rest of the population. I actually couldn't afford to buy it retail from the one place selling it, so I started taking it from food sources (which sadly got very old after a couple of months) and then started importing and retailing it myself.

The studies I have read have used much higher doses to treat obsessive compulsive disorder, panic disorder, depression and lithium-related psoriasis - up to 18 grams a day in fact. I wonder if your psychiatrist got the dose wrong? Just a thought. 180 mg is practically an inconsequential dose for inositol. I'm a clinical nutritionist - I can email you the studies I'm talking about if you want to take them to your psychiatrist.

It's great that they knew about it complementing SSRI therapy though - they must know their stuff, and it's very kind of you to share the info.

All the best,

Anne

I have a website with loads of PCOS info www.mypcos.info Please stop by!

Leader of Managing PCOS Naturally www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=54257
RILEYCAT53711's Photo RILEYCAT53711 Posts: 152
1/3/10 11:17 A

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In regards to adding Inositol to your daily regimen, my psychiatrist prescribed a daily capsule of 180 mg of Inositol to take each morning. As it is a Vitamin B derivative, it helps to ensure we get enough of the B vitamin, and it helps with seratonin uptake -- a natural compliment to any SSRI antidepressant.

I purchase Now Brands Inositol through iherb.com.

Deb

Get it done.


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BELROSA's Photo BELROSA Posts: 697
10/21/09 11:27 P

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Hi Gabby and Welcome! Glad you found a few useful tidbits already.

I love your picture! I haven't seen that little fellow for a good 20 years! It was a great book.

I have a website with loads of PCOS info www.mypcos.info Please stop by!

Leader of Managing PCOS Naturally www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=54257
GABBY98_80's Photo GABBY98_80 SparkPoints: (38,865)
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10/21/09 12:50 P

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Interesting tips. Thanks ladies.

"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy." - MLKJ

“I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion."– Muhammad Ali

It’s not that I’m so smart, it’s just that I stay with problems longer.
Albert Einstein

I will persist until I succeed. Always will I take another step. If that is o


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BELROSA's Photo BELROSA Posts: 697
5/29/09 9:35 A

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Hi All,

I was just reading through some scientific literature, putting an article together for my website when I came across a bit that mentioned that various acids other than acetic (vinegar) such as citric acid (the one that makes lemons taste tart) does NOT impair carbohydrate digesting enzymes in the same way acetic acid does ... so lemon juice may not work the same way for glucose metabolism and insulin sensitivity. But my theory is, if you crave it your body needs it (probably doesn't hold for chocolate sadly, but I'd say with lemon juice it would).

I have a website with loads of PCOS info www.mypcos.info Please stop by!

Leader of Managing PCOS Naturally www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=54257
BELROSA's Photo BELROSA Posts: 697
4/23/09 8:25 P

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Wow, that's dreadful. You chould be able to get a brand that is just cucumbers and vinegar! I've made them in the past and that is all you need.

I have a website with loads of PCOS info www.mypcos.info Please stop by!

Leader of Managing PCOS Naturally www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=54257
SINGINGKJ's Photo SINGINGKJ Posts: 138
4/23/09 2:53 P

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Be careful with the dill pickles. As someone previously mentioned us PCOSers are prone to water retention and should really watch our salt intake.

I ate 5 small pickles the other day and when I entered it into my Nutrition Tracker here I realized that I had eaten twice the recommended daily sodium... JUST IN PICKLES. eeks!


Edited by: SINGINGKJ at: 4/24/2009 (09:45)
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2NDCHANCE2B Posts: 92
4/9/09 10:41 P

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Yeah I know Why can't anyone make a good lemon meringue pie?

To increase muscle gains with limited time, try and do exercises which use more than 1 muscle group. Squats, lunges, anything where you have to hold your core in. Also start gently enough so that you DO NO DAMAGE. An injury will set you back about three months. Those same three months of lifting gently and correctly (please really watch your form.)will give you a strong base to advance your workouts from.
If you have a college near you then you probably have access to a personal trainer really cheaply. People going into rehab or sports medicine are required to get a number of hours training people before they graduate. They could make you several programs. If you switch programs every six weeks your muscles will be stressed in new ways and your muscle gains will be better.

Edited by: 2NDCHANCE2B at: 4/10/2009 (13:53)
BELROSA's Photo BELROSA Posts: 697
4/6/09 12:57 A

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I forgot to mention re Omega 3s it's probably better to get your requirement from a more diverse range of sources ... i.e. not just fish oil or EPO, try and incorporate a range of the EFA sources into your diet when you can.

That's interesting that you prefer water with lemon in it ... I am mad about lemon ... my partner and plenty of other people think i am mad, because I eat the lemon (flesh only not skin) when I get a drink with lemon or lime in it, or fish and chips with a lemon wedge etc. I love it. I also love really tangy lemon meringues etc, but that's another story. Thankfully most of them are too mild for my taste so I only get really enthusiastic if I make it myself, which I am generally far too lazy or time poor to do :)

I have a website with loads of PCOS info www.mypcos.info Please stop by!

Leader of Managing PCOS Naturally www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=54257
2NDCHANCE2B Posts: 92
4/5/09 11:20 P

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Thanks Belrosa for the info! emoticon

I am glad my methods of consuming vinegar and lemon work.
Originally I started doing it because it is the only way I am willing to drink water. As for the pickle juice well one day I ran out of pickles.... emoticon and a girls gotta do what a girls gotta do emoticon

AMBERKILLIAN's Photo AMBERKILLIAN SparkPoints: (3,658)
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4/5/09 7:20 P

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Thanks for clearing that up Belrosa! :)

It's not about perfection, it's about sustainability!





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BELROSA's Photo BELROSA Posts: 697
4/5/09 3:44 A

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Hello again! There were far too many questions to answer in one post ;)

This one is re Omega 3s. BTW I am a nutritionist with a couple of post-grads one in orthomolecular nutrition and I've just dug out my 'Nutrients in Profile' by Henry Osiecki (18 years old but anyway) and I'll copy out a few bits for you (and add my comments in parentheses) before I eventually drag myself away from this horrid computer and go for a walk.

Factors Increasing Demand: Excess saturated fat intake (at least we can control this), Heart disease (for which women with PCOS have an increased risk), Inflammatory disorders (which women with PCOS have an increased risk of), elevated triglycerides and cholesterol (which women with PCOS have an increased risk of), Premature infants, Bile and pancreatic problems, stress, diabetes,cystic fibrosis, coeliac disease, skin disorders, arthritis, obesity, immune disorders, alcohol, glaucoma.

Sources: FIsh Body Oil, Cod Liver Oil, Linseed Oil, Sunflower OIl, Corn Oil, Evening Primrose Oil, Walnut Oil, Purslane, Rape Seed Oil (canola), Wheatgerm Oil, Butternuts, Tofu, Seaweed.

Recommended Dosage: 1-3 g of GLA and 1-3g of DHA/EPA

There are actually very few effects of overdose:
Consuming greater than 20% of your calories from Essential Fatty Acids increases demand for Vitamin E and other antioxidant nutrients and may increase the risk of cancer due to excess lipid peroxidation. Obviously (me talking again) this risk is mitigated substantially if you take Vitamin A, C & E supplements and/or other antioxidants. I have a feeling the bleeding from too much omega 3 is a theoretical risk and hasn't been demonstrated clinically- haven't got a reference to hand but I seem to recall reading this once in relation to EPO.

So all in all - I'd say you are pretty safe with what you are doing.

Ooh this bit is interesting too;
Synergistic nutrients (ones that work together well with EFAs) Vitamin B3, B6, A, E, Zinc, Magnesium, Selenium, Methionine, Bioflavonoids, Quercetin. A few of which we should be taking anyway as PCOS women tend to be deficient in /or IR responds well to Magnesium, Zinc, B Vitamin Complex, Vitamin C (helps weight loss).



I have a website with loads of PCOS info www.mypcos.info Please stop by!

Leader of Managing PCOS Naturally www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=54257
BELROSA's Photo BELROSA Posts: 697
4/5/09 3:29 A

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2ndchance,

if you send me your email address, I'll email you my spreadsheet for DCI (when I get my laptop back in a couple of days) it has a column for figuring out how to get 1200mg per day from various sources. I get mine from soy lecithin (get the German one as it's not genetically modified, the American one is. I don't think anyone does organic for some reason, at least I haven't found an organic source), cauliflower, chickpeas, buckwheat (bread - can't get the farinetta in Aus unfortunately), lentils, brown rice, carob & peas. It's not that bad if you make a conscious effort to plan what you eat to include enough DCI throughout the whole day. I was doing it just with carob and soy lecithin, but I was getting a bit sick of it.

I have a website with loads of PCOS info www.mypcos.info Please stop by!

Leader of Managing PCOS Naturally www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=54257
BELROSA's Photo BELROSA Posts: 697
4/5/09 3:03 A

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Hi 2ndChance2B,

Yes, you can substitute pickle juice for the vinegar, in fact pickling vinegar is usually 18% acetic acid which is much stronger than the 5% in ACV. My laptop is away having the motherboard replaced at the moment, so I haven't got access to my journals and articles on it, but I recall a ? Swedish study that used pickles with starchy meals and found a similar result.

These are the most well known studies on vinegar:

Johnston CS, Kim CM, Buller AJ. Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care, 2004;27:281-282.

Ostman E, Granfeldt Y, Persson L, et al. Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. European Journal of Clinical Nutrition, 2005;59;983-988.

Leeman M, Ostman E, Bjorck I. Vinegar dressing and cold storage of potatoes lowers postprandial glycaemic andinsulinaemic responses in healthy subjects. European Journal of Clinical Nutrition, 2005: epublication ahead of print.

Johnston CS. Strategies for healthy weight loss: from vitamin C to the glycemic response. Journal of the American College of Nutrition, 2005;24:158-165.

Ogawa N, Satsu H, Watanabe H, et al. Acetic acid suppresses the increase in disaccharidase activity that occurs during culture of caco-2 cells. Journal of Nutrition, 2000;130:507-513.

Fushimi T, Tayama K, Fukaya M, et al. Acetic acid feeding enhances glycogen repletion in liver and skeletal muscle of rats. Journal of Nutrition, 2001;131:1973-1977.

If put the title into google you should be able to see them.

Basically they found that
1. 29 people fed 87 g carbohydrates each. Half were given 2 tablespoons of ACV just prior to the meal, half a placebo. After one week, they changed groups, ie the group previously given the placebo now received the ACV and vice versa. The response to insulin improved by 34% in subjects with Insulin Resistance and 20% in those with diabetes.
2.30 subjects took 2 tbsp vinegar before lunch and dinner for 4 weeks. They lost an average of 2lb although some lost as much as 4 or 5 lbs. The study was actually hoping to demonstrate a reduction in cholesterol, however this was not demonstrated.
3. Other studies have demonstrated similar results as well as an increase in satiety after meals which include vinegar (the subjects don't feel hungry for longer afterwards if the meal contained vinegar).

Lemon tea as you describe would have a similar, if slightly less effective (due to less lemon juice) result. If this is what you prefer to do, then why not? Doing it is better than doing nothing, but the amount of lemon juice and therefore citric acid would be much lower than if you squeezed the lemon into a glass of water and drank it. But maybe this is too strong a taste for you?

I have a website with loads of PCOS info www.mypcos.info Please stop by!

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BELROSA's Photo BELROSA Posts: 697
4/5/09 2:38 A

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Hi AmberKillian,

I can't find the comment you refer to but I do remember seeing it somewhere and thinking something similar to what you wrote.

The only way fat turns to muscle is through catabolism (breakdown) of the fat and anabolism (building) of muscle tissue, through stress being placed on the muscle (most effectively weight training, but also to some extent some types of cardio). Metabolism is a process made of both catabolism and anabolism, although usually when we refer to our 'metabolism' we mean our ability to catabolise food and anabolise it into energy to support our body processes.

I think there's somewhat of a grammatical joke in there, saying that one thing weighs more than the other, but yes, muscle is heavier by volume than fat.

The density of human adipose tissue (fat) is 0.92 g/cm3. The density of human muscle tissue is 1.06g/cm3. So if you have 1 kg of muscle, it will take up 943 cubic centimeters (cc's) of space, whereas 1 kg of fat will take up 1087 cc. 1000 cc is a liter or roughly equivalent to one quart.

Muscle is also more metabolically active than fat - it uses more energy than fat just to exist in a resting state. 1lb of fat burns 2 calories a day just to exist, whereas 1lb of muscle burns 6 calories or 3 x that amount. This still doesn't add up to much if you're counting in bowls of icecream, but it's still better to have more muscle. Yes, it makes you heavier, but your body shape will be more attractive and your fitness level will be greater which should give you greater enjoyment out of life. I know I have more fun when I am fit - there's more that I can do.

There are plenty of other benefits to weight training as well:

It prevents the loss of lean body mass which happens from dieting alone, as well as the natural loss of lean body mass that occurs as we age.

Weight training workouts burn calories too and help to raise your metabolism for up to 24 hours after you stop working out!

It strenghtens your bones and connective tissues along with muscles - important for preventing osteoporosis and sprains/weak joints.

It does take QUITE a bit of effort and time to put on muscle weight though.

I have a website with loads of PCOS info www.mypcos.info Please stop by!

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ndividual.asp?gid=54257
2NDCHANCE2B Posts: 92
4/5/09 12:07 A

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Could the ACV be substituted with dill pickle juice and dill pickles? I love dill pickles so I would be more likely to actually do it.

Also is lemon water interchangable with lemon tea? Just a pitcher of filtered water with about a third of a lemon sliced up in it for 24 hours?

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4/5/09 12:00 A

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I know I'm new here, and I mean no disrespect, but after reading the tips here I have a question regarding this statement:

"Do not do strenuous exercise, it can turn fat to muscle, and makes losing weight much more difficult. "

My first question is this; fat and muscle tissue are two separate tissues. They don't turn into the other (it would be similar to saying that water will turn into oil). I assume I am misunderstanding the statement and was wondering if someone could clear it up for me.

The other question is about muscle making it harder to lose weight. Muscle weighs more than fat, so initially if you take off fat and put on muscle, you may not lose weight (and may even gain it) but lean muscle burns more calories at rest than fat does. Therefore it actually makes it easier to lose weight.

Again, I know I am new, and I'm not attacking anything you're saying. I'm here to learn and be healthier. I'm just not sure I'm understanding what's being said.

Amber

It's not about perfection, it's about sustainability!





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2NDCHANCE2B Posts: 92
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emoticon
I tabulated the information and I realized that my plan to get my inositol from buckwheat may have been a little premature... I would have had to eat 3.12 pounds (1,413 grams)of it- a day. emoticon emoticon

I am still thinking of trying to add buckwheat, quinoa (tasted good- complete protein, and I think easier to digest.)and barley to my diet and remove wheat. I am just releaved that my plan is no longer to consume a mountain of buckwheat a day!!!


2NDCHANCE2B Posts: 92
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Thanks! emoticon
I appreciate the list. It will help me to get some of the d-chiro inositol from food instead of supplements.

*I looked up the signs of Omega 3 deficiency and I have them all. I have dry skin, crunchy hair, excessive thirst, I live in the bathroom, and if I have not had a good serving of Omega 3's I feel more depressed. A salmon fillet or some fortified eggs will fix it.

I know that too much Omega 3 can cause bleeding. I don't know how much is too much- especially if I am deficient.

I occasionally take an Omega 3 supplement 3000 or 6000 mg. The risk is pretty low because with all of the supplements on my counter I am inclined to just not bother- too many pills.

According to this web site, not enough Omega 3’s to Omega 6’s can result in a system-wide inflammation reaction, which irritates asthma, allergies, arthritis,contributes to ageing, and increases heart disease.

http://www.articlesbase.com/health-artic
les/the-damaging-effects-of-omega3-def
iciency-397533.html


Edited by: 2NDCHANCE2B at: 4/5/2009 (01:15)
GROOVY_GURL's Photo GROOVY_GURL Posts: 2,675
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Thanks for sharing all of this great information. I just got diagnosed this week with PCOS. The information out there can be overwhelming.

Nicole

What if "the hokey pokey" is REALLY what it's all about?
-- Curtis Spencer

Don't dig your grave with your own knife and fork. ~English Proverb

Rich, fatty foods are like destiny: they too, shape our ends. ~Author Unknown


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BELROSA's Photo BELROSA Posts: 697
4/4/09 4:39 A

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Foods which contain d-chiro inositol include:
Food Mg Inositol per 100g food Gm needed to obtain 1200 mg inositol
Buckwheat farinetta 84.9 mg
Soya lecithin 2100 mg 57.14
chickpeas 760mg 157.89
brown rice 700 mg 171.43
wheat germ 690 mg 173.91
lentils 410 mg 292.68
barley 390 mg 307.69
veal/liver 340 mg 352.94
oats 320 mg 375
torula yeast 270 mg 444.44
beef 260 mg 461.54
alfalfa 240 mg 500
oranges 210 mg 571.43
peanuts 210 mg 571.43
molasses 180 mg 666.67
whole wheat 170 mg 705.88
peas 160 mg 750
grapefruit 150 mg 800
strawberries 95 mg 1263.18
cauliflower 92 mg 1304.35

Sorry if the formatting is a bit dodgy - I copied it from a spreadsheet on my PC.

That's very interesting information about Xylitol, I've never really looked into it, as it still has 2/3 the calories and sugar content as sucrose, but I just had a look Wikipedia and that aside, it looks like it has some very interesting health benefits - increasing bone density for one. http://en.wikipedia.org/wiki/Xylitol

How much is a 'huge dose' of omega 3s?

I have a website with loads of PCOS info www.mypcos.info Please stop by!

Leader of Managing PCOS Naturally www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=54257
2NDCHANCE2B Posts: 92
4/3/09 5:17 P

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Thanks Ladies for the information! I have a few questions:
#1) Does anyone know which foods have D-chiral inositol in them? Buckwheat does.
#2) Someone mentioned off limit vegetables. Does anyone have a list? I hope it is just corn, peas, and potatoes…..
I have found for me that eliminating chemicals, soda (I LOVE SODA…*sob*), all sugars and eating fruit, vegetables, nuts, beans, Omega 3 eggs, salmon, cod, and low-fat yogurt along with exercise made me feel better. As an added bonus I have found that a (sorry nutritionists- bad human I know) huge dose of omega 3’s makes me feel notably better. Plus me being me- I don’t mind muscle- weight training- and weight appropriate cardio- (high intensity only when I am thin enough so I am not doing damage to my joints) is all good.
In my next attempt to be healthy I am going to try adding xylitol and Stevia to my healthy list.
I have decided to try Xylitol gum. I am not sure how my PCOS will handle xylitol. I found a natural dental care site and xylitol (6.5 grams/ day) kills off oral bacteria. In six months it will kill off 99% of the bad oral bacteria and leave the good bacteria. I have learned to treat my body as I interconnected organism. If I have plaque I never feel really good. I get BV, compromised immunity, and digestive problems. I just want to be healthy again. I do know that the bacteria under the gum line contribute to inflammation diseases like heart disease. (Note: used since WW2 in Norway. 10 grams will prevent sinus and middle ear infections. 25 grams can cause diarrhea- especially if you are not adjusted to it)



BELROSA's Photo BELROSA Posts: 697
4/2/09 5:24 A

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I don't understand why you are talking about fad diets and a quick means to an end. This is nothing of the sort. I don't expect you read the initial study I mentioned.

Please read: www.nature.com/ejcn/journal/v
59/n9/abs
/1602197a.html
or www.ncbi.nlm.nih.gov/pubmed/1601527
6
the source of my suggestion.

Also just reading back through your original reply post - ACV can not erode your stomach lining - even taken straight (which isn't recommended) it has an acidity level (pH 2.4) about 15 times lower than gastric juices (1.0), natively produced in the stomach.

As a matter of fact, the use of vinegar to control blood sugar is 'tried and tested'. Prior to the invention of oral hypoglycaemic agents (metformin et al) diabetes was controlled by vinegar teas. It has been used as a health tonic since the time of Hippocrates, in fact, Hippocrates himself recommended it.

Although vinegar comes from the French for sour wine (vin aigre) it is not necessarily made from 'over-fermented wine'. It can be made from pretty much any liquid which contains sugar (such as apple juice OR wine), as the sugar is fermented into alcohol then oxidised into vinegar.

It does not cause "major internal damage" and I would like to strongly suggest that you check your facts before providing advice to the general population, especially as a student of a "full
health professional" course. Sure, people should use caution when taking advice from the internet and caveat emptor, but it would be nice not to put false information out there and take the time to research your comments before making such strongly worded statements.

I have a website with loads of PCOS info www.mypcos.info Please stop by!

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BELROSA's Photo BELROSA Posts: 697
4/2/09 3:45 A

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I couldn't really find any information corroborating what you were saying. I did find:

"Diabetes. The effect of vinegar on blood glucose levels is perhaps the best-researched and the most promising of apple cider vinegar's possible health benefits. Several studies have found that vinegar may help lower glucose levels. For instance, one 2007 study of 11 people with type 2 diabetes found that taking two tablespoons of apple cider vinegar before bed lowered glucose levels in the morning by 4%-6%."
and
" Cancer. A few laboratory studies have found that vinegar may be able to kill cancer cells or slow their growth. Epidemiological studies of people have been confusing. One found that eating vinegar was associated with a decreased risk of esophageal cancer. Another associated it with an increased risk of bladder cancer."
One would think that any effect would be strongest at the oesophagus rather than the bladder, so that raises questions as to whether the bladder ca risk is genuine or a statistical anomaly (sounds more likely). Unfortunately WEBMD doesn't list it's references so I am unable to evaluate the studies.
and
"Some people take two teaspoons a day (mixed in a cup of water or juice" other than the 2 tbsp described in the study on diabetes, this seems the only reference to a dose and it's awfully nonspecific.

Of course everyone should take the advice of a qualified health professional for any health problem they have, however, it also pays to be proactive in your endeavours to maintain or regain your own health and very few doctors would be considered an 'expert opinion' when it comes to whether ACV would be good, bad or indifferent for you in relation to blood sugar levels.

Good luck with your studies.

I have a website with loads of PCOS info www.mypcos.info Please stop by!

Leader of Managing PCOS Naturally www.sparkpeople.com/myspark/groups_i
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AMBAM1881's Photo AMBAM1881 Posts: 126
3/31/09 1:29 P

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http://www.webmd.com/diet/apple-cider-vine
gar

WebMD is a trusted source that even my doctor is okay with me using for personal medical research. I believe the 1 tsp to 16oz of water came from Ask.com, but I honestly don't remember. I did not remember the information regarding the FDA correctly, but that can be found on the WebMD link as well. The FDA does not endorse any supplements because there is no regulation for them or standard of testing for safety & effectiveness.

I'm not saying using apple cider vinegar does not have health benefits, but I am suggesting that everyone discuss it fully with their doctors first in order to prevent any major, negative effects on the body. As with all fad diets and any diets, for that matter, a quick means to an end means the weight will be back when the diet stops. Apple Cider Vinegar is not tried & true in all cases. While it does help in some areas, it can be harmful in others. Simply taking a good multivitamin (like GNC Active Women's Multivitamin), ensuring you eat well balanced meals, and exercising regularly will give you the brighter skin benefits, lower glucose levels/less risk of type II diabetes, decreased bodily toxicity, weight loss, etc. as much or more than the apple cider vinegar and none of those things has the potential negative side effects of the vinegar. For me, personally, I would rather stick to the exercise and eating healthy foods than put something into my body that I'm uncertain about with regards to its effects on my body. I have no problem eating a salad with vinaigrette dressing, but that is because I eat less than a teaspoon of dressing on my salad and it generally is vinegar mixed with oil. Most of the time, I would rather squeeze a lime or lemon over my salad because they don't contain preservatives.

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BELROSA's Photo BELROSA Posts: 697
3/30/09 9:35 P

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Ambam,

Do you think you could provide some references for your comments, especially re cancer risk? and the recommendation to take 1 tsp in 16 oz of water?

I've been taking 2 tbsp in a large glass of water 3x day before each meal for about 6 months now, and have had no problems whatsoever to date, although it took me a week or so to get used to the taste.

Apple Cider Vinegar is a food, surely it's not much different to having a salad with a vinaigrette. ACV contains 5% acetic acid, same as any other table vinegar and quite low, especially compared to the vinegars used in pickling which are typically in the order of 18% acidity.

ACV remedies are not endorsed by the FDA because
1. It is a common food ... they do not 'endorse' foods or vitamins. I believe in America there are actually ACV tablets you can buy as a health supplement ... if the system is the same in Australia as in the US then these would in fact be licensed as a health supplement.
2. There's no money to be made from it, it can't be patented, so what's the point?

I don't imagine that drinking ACV would be any worse for a person's oesophagus or general system than drinking say Coca Cola, which for instance has a pH of 2.5 (similar acidity to hydrochloric acid).

A sensible idea would probably be to follow the ACV diluted in a glass of water with another glass of water.

Edited by: BELROSA at: 3/30/2009 (21:38)
I have a website with loads of PCOS info www.mypcos.info Please stop by!

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AMBAM1881's Photo AMBAM1881 Posts: 126
3/30/09 2:59 P

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Just a reminder...be cautious with the Apple Cider Vinegar. First and foremost, check with your doctor before trying any "over the counter/home-remedy" treatments for any medical condition. Apple Cider Vinegar contains VERY high acidic levels and can erode your esophagus, stomach lining, etc. Since it does affect your glucose/insulin levels, make sure your doctor okays your use of this treatment and adjusts any medication you take accordingly. If your doctor okays it, be sure it is HIGHLY diluted before drinking it. Like I said, it is VERY acidic and can do major damage on the way down. The currently recommended dosage is one tsp per 16 oz of water and sip on it throughout the day rather than drinking it all at once. It may make you feel fuller by drinking it right before a meal, but it can also do some serious internal damage if you are not careful. Again, ask your doctor about his/her recommended dosage and medical advice. Apple Cider Vinegar remedies are not tried and true and are not endorsed by the FDA for a reason. There has not been enough testing as to the potential damage drinking that much over-fermented wine (that is what vinegar is) can do to your body. Some studies show increased weight loss while others show increased cancer risk. Make sure you research all of the up-and-coming diets/weight loss strategies and check with multiple doctors before trying them.

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BELROSA's Photo BELROSA Posts: 697
3/29/09 9:34 P

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Hi Michelle,

Welcome! If your blood sugar is out of whack, you might want to join us in our goal of taking Apple Cider Vinegar with each meal. A 2005 study in the European Journal of Clinical Nutrition found that vinegar supplementation lowers glucose and insulin responses and increases satiety (fullness) after meals containing carbohydrates.

Chromium and Vanadium also help to lower insulin and reduce carb cravings and the herbs Gymenma, Liquorice and Cinnamon (although it's actually a spice) have also been found to help control blood sugar.

Good luck.


I have a website with loads of PCOS info www.mypcos.info Please stop by!

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MICHELLE743's Photo MICHELLE743 Posts: 3
3/28/09 5:35 A

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I am very happy to be apart of this group. I look forward to the inspiration I will get from women that suffer from pcos. I was diagnosed in 1993 while trying to conceive my first child, I was lucky enough to have had a second child, but when you suffer from pcos it is a struggle in several areas of life. Recently I was treated by a new gyn and my blood sugar is out of control. So I am joining this group with the hopes of making this the time I succeed.
I appreciate the opportunity to be apart of this group and make my life better.

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MTFIREWIFE Posts: 21
12/12/08 2:55 P

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Hi ev1.... I was diagnosed with PCOS about 6 years ago while trying to concieve #2. got prego with #1 on birth control. I went to the Dr and found out I had this and that is why I wasn't getting pregnant. I went back on the pill and within two months I was pregnant. #3 and #4 were a suprise. I had never been told about the diet or any of that so that is good to know and I am going to try it. The drs now say this is why I am not losing weight, due to the PCOS. I am excited to do this. I will keep you up to date.

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SWEETORANGE's Photo SWEETORANGE Posts: 1,516
12/5/08 9:15 A

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Thank you for your great info! how's it going with u?

Change your thinking, Change you weight!


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HAILEYBOO's Photo HAILEYBOO Posts: 108
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this group has so much good info and i am so happy i found you guys!!! emoticon ok anyway... i hope everyone has a good day....

***~Hailey~***

June BSS
*beauteous butterflies*


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AMBAM1881's Photo AMBAM1881 Posts: 126
4/14/08 11:32 A

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This is really some fantastic research. I've done my fair share as well and have come to similar conclusions. I was recently diagnosed with PCOS and am starting the process of changing my lifestyle and eating habits to accommodate this new aspect of my health. One thing I've noticed is that people tend to say "use sugar substitutes and eat sugar-free foods" when it comes to changing your diet. I highly disagree with this concept. Chemically-altered sugar and other chemically-created sweeteners are harmful to our bodies. First of all, PCOS sufferers tend to be more sensitive to chemicals and our bodies have more difficulty processing foods treated with or altered by them...hence the need to lean towards organic/natural foods more so than processed and pesticide-covered fruits & vegetables. Secondly, our bodies are created to process what the earth produces naturally. When we introduce the sugar-substitutes, our bodies have to adjust in order to process those chemicals and additives. In the process of doing so, our bodies allow the functions that process natural sugar to lie dormant. Unfortunately, when we re-introduce real sugar into the body, it has lost the ability to process it. This can be re-learned, but it takes time and a lot of stored sugar-turned-to-fat in the process. I find that it is better to eat natural sugar in smaller amounts than it is to intake substitutes that are chemically altered and require my body to adapt to something it wasn't originally created to process.

When it comes to sweets...I definitely have the tooth for them, but I have learned to find alternatives. When I crave ice cream, I try to just stick to 100% fruit sorbet (sugar from fruit alone--nothing added + no fat + no milk = healthy in my book). Dole makes these wonderful little 1-serving size "fruit chillers" that are simply sorbet in a fruit cup. You just stick them in the freezer and they are a treat when you're ready for them. Fruit can often have a lot of sugar (even though it is natural sugar), so I still have to watch myself and not overdo it, but it is a much healthier alternative to a candy bar or bowl of ice cream. If I do, however, really really want some ice cream, I choose the kiddie cone or the kid-size scoop in a cup. It's plenty to satisfy the sweet-tooth and the craving. Generally, if I deprive myself of sweets, I crave them until I binge. However, if I allow myself a small amount...maybe 1 cookie or split a piece of cake with my friend...then I don't over eat on the sugar. Someone also mentioned the chocolate desires. Several studies have been done showing that chocolate is very beneficial to the body...in small amounts of course. I really enjoy buying a $3.00 bar of organic dark chocolate every once in a while. I know that sounds like a lot of money to spend on a chocolate bar, but I have found that first of all, I don't allow myself to gorge on expensive chocolate (I don't make enough money for that emoticon ), secondly, good chocolate is rich enough to satisfy the sweet tooth with just one little square, and lastly, dark chocolate is rich in anti-oxidants and releases endorphins (which contribute to feelings of well-being...or in other words, make you feel happy). So, I guess ice cream (in small doses every once in a while) and a square of good chocolate every day is a good way to help with the sweet tooth and still maintain the PCOS diet.

Anyway, sorry this post was so long. I am looking forward to having some friends to help keep me accountable and encouraged in spite of my PCOS and the weight-gain that is resulting from it. I don't worry too much about the fertility issues right now, but foresee them being a much larger concern in the next 3-5 years. I hope that I will find support from you and be able to return that same support and encouragement as we all do life with PCOS together.

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SWEETORANGE's Photo SWEETORANGE Posts: 1,516
2/29/08 3:37 A

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Thanks MSBOOGS for you compliment! I did a big research and i thought to help ppl who have pcos as I know how they feel!

Change your thinking, Change you weight!


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MSBOOGS's Photo MSBOOGS Posts: 9
2/27/08 10:06 P

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SweetOrange is a genius. I wish she was around about 4 years ago when I was TTC and diagnosed with PCOS. I tried everything and nothing worked. Finally, I changed my diet to all organic, no sugar, low fat, low carb and magically lost about 50 lbs, my cycles became regular and I got pregnant very easily. Of course, after my daughter was born, I put a lot of the pounds back on and I am back on track.

My plan is pretty much the same as SweetOrange and I can tell you that it not only helps tremendously, but you feel so much better about yourself!

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MARRSMAMA's Photo MARRSMAMA SparkPoints: (0)
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There is a lot of information that's been posted in this group. I have learned so much since I joined here.

Dawn,
Nova Scotia, Canada

"Your body keeps an accurate journal no matter what you write down"

"You don't drown by falling in the water, you drown by staying there"

January-June fitness minutes:
3725 (cardio: 3215)

2008 fitness minutes: 11,171
Distance walked in 2008: 462.7km (287.5mi)
Distance biked in 2008:
614.9km (382.1mi)


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DOCKEY1's Photo DOCKEY1 Posts: 1
2/23/08 6:15 P

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Hello, I have PCOS also it is such a battle I was diagnosed for some years now and I still don't have a good understanding of what's best for me. I am tired of trying to eat healthy and loose weight its like Ia battle I can't win. What is the best route ?

SETIPUPPY Posts: 8
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I have just been diagnosed with PCOS, and the list of do's and do not's seems to be never ending. I am happy to have found this place where I can learn new things and not feel like "the only one". Here's to starting the battle.

*Katie emoticon

APRILZ42's Photo APRILZ42 Posts: 22
1/28/08 12:49 P

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Thanks for all the helpful info. I struggled with PCOS when I was younger. Then about 4 years ago I was able to conceive with the help of fertility drugs. Since then I have given birth to 3 children and my symptoms have almost disappeared. I don't know if it's from the changes that happen while being pregnant or what but I'm SO grateful.



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PAULYANNA's Photo PAULYANNA Posts: 9
1/28/08 12:22 A

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I was diagnosed with PCOS seven years ago and feel like I have done so much research in the years since that I could treat the condition :o) I am so happy to have found this team because no matter how much you know living with it is still a daily struggle. Thank you for all of the helpful hints.

My PCOS is considered very severe and I have tried nearly every medication doctor's recommend with no success. I was on the fullest dosage of Spironolactone and Metphormen at the same time and the only thing it did for me was make me lose the hair on my head, the hair I want to keep and make be so sick. Every morning like morning sickness. I gained thirty pounds. I really thought I was slowly dying I have never been so sick in all of my life. I finally said enough is enough and stopped taking it all together. Finally after 3 months I was getting back to my normal self.

It has been nearly two years since the medication and I have been taking a vitamin cocktail I found through a program online called Woman to Woman. I have never felt better. After six months on the vitamins I had my check up and the doctor showed all of my levels to be that of a normal functioning woman. She could not believe the change. She was so amazed she told her other PCOS patients of my success. The only change, for me, that isn't reversible is fertility This is not an issue for me but I say this because I don't want to mislead anyone in thinking that I am magically cured. I still live with many symptoms and losing weight is still an uphill battle but I feel like a new person.

I am no back on the losing weight track I am trying to lose another 25lbs. Since I know that has played a huge role in the betterment of my health.

Please feel free to send me a message anytime I would love to be able to share my successes in hopes to help you through your journey.

Edited by: PAULYANNA at: 1/28/2008 (00:22)
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I scrolled back and it was ENERJI who posted to be careful with anything sugar-free with metformin.

I, too, am on three pills a day, but am not trying to conceive. I am just trying to get the other symptoms of PCOS under control.

I love white bread too, this will be a challenge for me:)

Dawn,
Nova Scotia, Canada

"Your body keeps an accurate journal no matter what you write down"

"You don't drown by falling in the water, you drown by staying there"

January-June fitness minutes:
3725 (cardio: 3215)

2008 fitness minutes: 11,171
Distance walked in 2008: 462.7km (287.5mi)
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SWEETORANGE's Photo SWEETORANGE Posts: 1,516
1/25/08 9:40 A

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Well! I don't remember we mentioned sugar free products!
the most important thing to watch ur eating amount of carbs in gerneral not only sugar! especially when u r on metformin and follow good diet with low carbs, low fat, high protien for sure u will get a great results!
me too on metformin I take 3 pills per day and try to concieve, when I follow the diet v well I lose weight but my problem is the Bread! I love white bread which is not allowed!

Change your thinking, Change you weight!


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MARRSMAMA's Photo MARRSMAMA SparkPoints: (0)
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1/25/08 8:57 A

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Thanks so much for the information provided. It is certainly very interesting and useful.

I have a question, why the caution about sugar-free food and metformin? (I forget the name of who posted it in this thread). I am on metformin and had no idea I should be carful with sugar-free food.

Dawn,
Nova Scotia, Canada

"Your body keeps an accurate journal no matter what you write down"

"You don't drown by falling in the water, you drown by staying there"

January-June fitness minutes:
3725 (cardio: 3215)

2008 fitness minutes: 11,171
Distance walked in 2008: 462.7km (287.5mi)
Distance biked in 2008:
614.9km (382.1mi)


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PHOUKALADY's Photo PHOUKALADY SparkPoints: (492)
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1/9/08 12:34 P

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The one thing that's made the biggest difference for me was giving up sodas. It brought my blood sugar back down into the normal range, I stopped gaining weight every year, and my appetite became more regular.

I won't even have a diet soda (mostly because I hate the taste, but also because I don't want my body to crave soda of any sort).

"No act of kindness, no matter how small, is ever wasted." - Aesop


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12/23/07 7:20 P

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Thank you, SweetOrange. This is all very, very helpful.

I can do all things through Christ who strengthens me

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260 2/15/09 Knoxville
240 3/31/09 New Bathing Suit
220 6/1/09 Herringbone Necklace
200 7/5/09 BIRTHDAY PARTY!!!
180 9/1/09 pre-marriage/kids weight!


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MOMKAISER's Photo MOMKAISER Posts: 937
10/5/07 3:59 P

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This is so helpful to have it all spelled out. I'm going to copy it down and try to work with the newer guidelines. Thanks.

Proud Air Force Mom

"When you have a great and difficult task, something perhaps almost impossible, if you only work a little at a time, every day a little, suddenly the work will finish itself."
– Isak Dinesen


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SWEETORANGE's Photo SWEETORANGE Posts: 1,516
9/3/07 3:06 P

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Low GI Diet For PCOS
Recommended Nutrition Balance of Carbs, Fats and Protein
As a rough guide to overall nutritional intake, PCOS patients who are not obese are advised by experts to eat about 50 percent of their calories in the form of healthy carbohydrates, 30 percent in the form of healthy fats and the balance in healthy protein. PCOS patients suffering from obesity should aim for about 40 percent of calories as carbs, 30 percent protein and 30 percent fat.

PCOS Diet: Best Carbohydrates
Choose low-GI whole-grain starches (dense wholegrain breads, brown rice, basmati rice, wholewheat pasta, noodles, sweet potatoes) rather than refined or processed starches (white bread, white rice, white pasta, potatoes) and whole fruit rather than fruit juice. Higher fiber foods (especially foods rich in soluble fiber) cause a slower rise in blood-sugar. For example, 1/2 cup of All Bran (10 grams of fiber) is better than cornflakes (1 gram fiber). An apple (4 grams of fiber) is better than apple juice which contains no fiber. Best sources of soluble fiber include apples, oats and beans.

Eat plenty of vegetables and beans. Not only are veggies packed with micronutrients like vitamins, minerals and phytochemicals, they are low in calories and (usually) have a very low GI value.
If possible, combine some fat and protein with the carbohydrate (starch or fruit). This will slow the rise of blood sugar from the carbohydrate. For example, eat toast with two teaspoons of peanut butter rather than toast with jam.

Choose lower-GI snacks Instead of donuts, muffins, cakes, cookies, candy, sweets, jams, regular sodas, sugar and honey, switch to snack-foods like: fresh fruit, chopped veggies, sourdough muffins, oatmeal cookies, banana, bowl of All-Bran, low-fat yogurt, unsweetened canned fruit, nuts and seeds, dried fruit, baked tortilla chips and salsa, hummus, wholewheat pita with salad and light mayonnaise, and water

PCOS Diet: Best Fats
The healthiest fats/oils come from UNREFINED vegetable sources or oily fish.

For cooking, choose extra virgin olive oil
For salads, choose from flax oil, canola oil, soy oil, extra virgin olive oil, wheatgerm oil, walnut oil or hemp seed oil.
Eat regular helpings of oily fish like salmon, mackerel, herring, sardines, tuna.
[Note: Flax seed oil, hemp seed oil, canola oil and oily fish are great sources of one of the key essential fatty acids, omega-3. This type of fat is good for heart health and weight reduction, and offers a range of other metabolic health benefits.]

If you want to reduce weight, a good type of oil to use in cooking is a "Fat-Spray." Fat-sprays typically provide 1 calorie, per spray/squirt. This compares with 120 calories per tablespoon of regular cooking oil.

PCOS Diet: Best Proteins
Protein is found in many foods, but the best type of protein is low in saturated fat Good protein choices include: fish, lean beef, lean ham, egg whites, whole eggs, chicken breast, turkey breast, pulses, beans, nuts, seeds, soy products and vegetarian protein foods such as quorn and seitan.

For an excellent low glycemic plan for PCOS, see Low-GI Diet

Importance of Exercise
Regular physical exercise is essential for any weight reduction plan, and is especially important for all PCOS patients. Studies show that regular aerobic exercise workouts benefit insulin resistance as well as a range of health indicators like serum cholesterol, blood pressure and cardiovascular function. Weight or strength training improves insulin resistance and metabolic rate. All these benefits impact on polycystic ovary syndrome. For optimum benefit, take 30-60 minutes combined exercise on most days.


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SWEETORANGE's Photo SWEETORANGE Posts: 1,516
8/15/07 1:34 A

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Hi SHAIMA,
My advice to you to follow a healthy diet with a lot of vegetables and fruits...

1. Eat4-5 servings of vegetables & 3 servings of fruits & if you have PCOs take care of the not allowed list of vegetables & fruits.

2.Drink 8-10 cups of water daily

3.play any light sport if you are a beginner and if you are not a beginner increase your exercise.

4.Do Strength exercise 3 times per week... it can be 20 min each time... you can choose the exercises from the fitness resource here in SP.

5.Avoid eating any salty food just be moderate.

6.Avoid drinking soda drink.

7.Avoid any sweets and eat fruits instead.

8.Limit breads, sugar, pasta & rice & choose them whole grains not white.

9.Track your food daily & keep your calories in the limit allowed here in your spark nutrition tracker I think it's from 1000-1200cal per day.

I wish I could help you.

Take care.
Eman




Edited by: SWEETORANGE at: 8/15/2007 (01:36)
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SHAIMA_HR Posts: 4
3/8/07 4:47 P

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hi everybody
i had a doubt , i am 128 pounds and quite in the weight range for my height 5'2" . but i look overweight , and my hips broadening day be day , and everythin in me looks puffed up , right from cheeks , neck , chin to my hips. my hands and legs are not at all fat, is my body getting rounded up due to water retention or what? i am not able to figure it out . pleas help .

SWEETORANGE's Photo SWEETORANGE Posts: 1,516
3/3/07 12:56 A

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u r welcome eveybody... when i got all this info i thought to put them here to let anyone use them bec I know when u r stressed and don't know where to begin..



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FEVANS's Photo FEVANS Posts: 3,329
2/28/07 12:59 P

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Thanks for all the info,every little bit of info can really help.and i learned alot also.thanks for doing such a wonderful job buy looking up this info and then posting it for all of us.again thanks it was very helpful.felicia

Jesus said unto him, If thou canst believe, all things are possible to him that believe.(Mark 9:23)

For we walk by Faith, not by sight(2 Corinthians 5:7)

Blessed is that man that maketh the Lord his trust. (Psalm 40:4)


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ENERJI's Photo ENERJI Posts: 977
2/26/07 10:24 P

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Who says you cant have ice cream and chocolate? PCOS doesnt mean you can't ever have the things you love. Just watch what you buy.

They make wonderful lowcarb ice creams and sugar free chocolates (although careful of sugar-free anythings with metformin). Im not saying have it every day but certainly once in a while is ok.

Light-moderation when it comes to "sweets". Its never a no-no, just hold off where and when you can. It's only a no-no on a regular basis.

~*~Enerji~*~
http://pcos.itgo.com
http://pcosinct.999.org
http://dinereport.blogspot.com

"You need a license to buy a dog, to drive a car - hell, you even need a license to catch a fish. But they'll let any butt-reaming a**hole be a father." (movie Parenthood)

PCOS & Thyroid Issues
Spina Bifida Occulta & other spine issues, Kidney & Liver Issues
Suspect Crohns or Celiac


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ABCARPENTER's Photo ABCARPENTER Posts: 213
2/23/07 1:28 P

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SweetOrange Thank you sooooo much for all of this helpful info!!!!

Edited by: ABCARPENTER at: 2/23/2007 (13:28)
SHAIMA_HR Posts: 4
2/22/07 3:46 P

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hi all
sweetorange i amm so thankful to u , u did such an excellent research. i am 27 ,with pcos .
i wanted to ask how do u guys manage to keep away from icecreams, chocolates and the sugary world , i am finding so much difficulty . please help and motivate me .
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CELTICDAFF's Photo CELTICDAFF Posts: 193
1/7/07 5:38 A

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Thanks for the very interesting read.
I will use the Cinnamon tip. I will make sure I have enough B6. I have been told about this before.
Thanks again Wendy

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LOKAAUGUNUM's Photo LOKAAUGUNUM Posts: 171
9/25/06 12:19 A

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THANKS SWEETORANGE!! Like ADDY i never knew to exercise with an empty stomach - i always tried to exercise an hour or 2 after i ate b/c i thought it burned the calories you consumed better.

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9/23/06 7:17 P

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Thank you for the tip about exercising on an empty stomach! You definitly have researched this a lot! I love reading this information. Keep it up.

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SWEETORANGE's Photo SWEETORANGE Posts: 1,516
8/23/06 3:31 A

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Meditation for spiritual awakening and emotional well-being. A look at the techniques, practices, and methods for integrating meditation into your life.

check:
http://www.yogajournal.com/meditation/in
dex.cfm?ctsrc=tnav



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SWEETORANGE's Photo SWEETORANGE Posts: 1,516
8/23/06 2:58 A

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Information on Healthy Eating and Successful Weight Loss when you suffer with PCOS.

slow metabolism:
PCOS sufferers have a slower metabolic rate than non-sufferers. This is now a fact confirmed by many Consultants, doctors and health experts. Because of this, a high percentage of sufferers struggle to lose weight. The figures are 20% of PCOS sufferers do not struggle with their weight, whilst 80% do. The tips that follow have worked for PCOS sufferers that have come to me as clients; they can work for you.
Hydrate & detox your system:
Late evening, make up a glass of boiling water, add a thin slice of lemon to the water. Cover and leave to cool overnight. As soon as you wake-up, drink the water. This will hydrate your system after a night's sleep. The lemon water will also detox the system, is excellent if you have stubborn bowels and the lemon, being nature's natural cleanser will help with any skin problems.

Eat Small & often:
Eating small and often is much healthier for PCOS sufferers. Having six small meals each day, is much better than three larger meals.


Carbohydrate Sensitive:
Most PCOS sufferers are 'carbohydrate sensitive', which means that, because of your PCOS, your body cannot cope with starchy, sugary or high-carbohydrate food. If you eat this type of food, it can make you crave more, hence the reason that PCOS sufferers go on a 'binge'. Your are best keeping to a low-fat, low-sugar, low-carbohydrate, protein diet, with a balance of fresh fruit and vegetables

Yeast Senstive:
Try to avoid eating standard bread, as most PCOS sufferers can be yeast sensitive.

Low Fat food:
Do not fall into the 'low-fat' trap. A considerable number of low-fat products are very high in sugar and will certainly not help your slimming or healthy eating program



Sensitive to chemicals:
NEVER eat meals that have been microwaved in their plastic containers. The reason is that as a PCOS sufferers you are very sensitive to chemicals because of your hormone or chemical imbalance.

Organic vegetables and fruit are better than 'normal' vegetables and fruit.. The reason is that as a PCOS sufferers you are very sensitive to chemicals because of your hormone or chemical imbalance. Food that contains chemicals is best avoided. If you are unable to buy or cannot obtain organic fruit and vegetables, please try the following tip:- Wash all fruit and vegetables in a solution of one part cider-vinegar to twelve parts water, then rinse in filtered water to remove the vinegar odour. This can help to remove a good percentage of the pesticides and chemicals that are sprayed onto food whilst growing.

Fertility Problems:
Some PCOS sufferers have serious fertility problems. Please remember that, if you are overweight and you want to conceive a baby, consultants now agree that losing weight healthily, with a well-balanced diet, that provides all the vitamins that you need, will improve your chances of conceiving. Figures show that just losing 24 lbs, if you are seriously overweight, can improve your chances of conceiving very considerably.

Exercise:
- Take plenty of exercise. It does not have to be strenuous. Walking, swimming and doing the exercises on this website will make a big difference. Always exercise on an empty stomach (after your lemon water) for the best results. Exercising after food when you have PCOS can turn the foods that you have eaten into sugars. This is because of your insulin and hormone imbalance. Better to exercise, gently, on an empty stomach. Five minutes a day is all that is needed, initially.

- Be careful with your exercises. They are important. Start by doing each exercise 10 times each, just before bed, every night. After the first week, you can increase to 15 each night, then the third week 20. Exercises tone-up, burn up calories and remove toxins from the body. This helps sufferers of PCOS. Exercises are better when performed on an empty stomach, before breakfast and just before bed. Research has proven that gentle exercise is good. Those show on this website are suitable. Walking and swimming are also good. Do not do strenuous exercise, it can turn fat to muscle, and makes losing weight much more difficult.

- Deep breathing exercises are also very important to PCOS sufferers. Taking deep breaths, by inhaling to the count of five, holding for two seconds, and then exhaling to the count of three, will not only expand your lungs, but can improve your circulation, sending oxygen to the brain and making you feel fitter and healthier. Trying these breathing exercises every morning before you get out of bed, will give you a good start to the day. You can also try the exercises if you find difficulty sleeping. Our PCOS sufferers assure us, that they really do work.

- Tip for deep-breathing exercises regularly. Taking in a deep breath to the count of five, hold your breath for 2 seconds, then exhale slowly to the count of three. This breathing expands the lungs, sends oxygen to the brain and is a very good tip to try first thing in the morning. We have it on good authority that if you try this at night, whilst in bed, it helps you to sleep better.


Your diet menu:
Regularly changing the food you eat will improve your weight loss and stop you getting bored. Having a different breakfast, lunch, evening meal and supper each day, will help. Eating a mid morning and mid afternoon snack will improve your health and weight loss. Going for long periods of time without food will result in your sugar-level dropping and you can get cravings for sweet foods.


Avoid Sugar:
At all costs avoid sugar. Please remember that, you can have an insulin problem when you suffer with PCOS, and eating sugar can aggravate the problem. It is much better to use the 'sugar - free' alternatives.


Fluid Retention:
Ladies with PCOS can suffer with fluid retention. Slice thinly and soak 3" cucumber, in cider vinegar, each day. Eat whenever possible, during the day. Cucumber is a natural diuretic and will help to prevent fluid retention problems. If you don’t like vinegar, or have arthritis problems, use 4" cucumber – no vinegar.

Drink water:
Try to drink lots of fresh, filtered water. It will detox the system and can reduce fluid retention problems

Drinking plenty of water in small amounts is very good. It is better to drink eight small glasses of water in a day, rather than four large glasses at one time. This is because large amounts of fluid consumed at the same time can make you 'water-logged' and ladies with PCOS tend to suffer with fluid retention problems. Small and often is the answer.

Vitamin B:
When you suffer with PCOS, you have a hormone imbalance and an insulin deficiency. Eating small amounts of protein, the size of your small finger nail, will give you lots of B vitamins and will stop you feeling hungry, helping you to lose weight and become healthier .

Cinnamon:
Cinnamon sprinkled over Fruit Salad can help to control your sweet tooth. Try it, our PCOS sufferers tell us it really does work.

1/2 tsp daily will help regulate the blood sugar or insulin imbalance.
http://www.thyroid-info.com/articles/cin
namon.htm

http://www.whfoods.com/genpage.php?tname
=foodspice&dbid=68

Hot drinks & food:
Hot drinks and foods are better for PCOS sufferers. Cold foods and drinks take longer to go through the digestive system, when you suffer with PCOS, so having hot food helps.

References:

http://www.pcos-support.org/diet.htm
http://www.vitaline-slimming.com/
http://www.soulcysters.com/
http://www.ovarian-cysts-pcos.com.html




Edited by: SWEETORANGE at: 8/23/2006 (02:59)
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