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DRU_ROSALIE's Photo DRU_ROSALIE SparkPoints: (0)
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12/30/11 3:10 P

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Warning this is a long post but detals my eating plan and how they have helped me reduce my PCOS syptoms as well a loose weight.

When I left the US in 2007 I lost 50+ lbs. in 6 months without any intentional dieting or exercise and most of my PCOS symptoms vanished (facial hair being the exception.) I went to the Dr. when I returned to the US and was diagnosed with PCOS.

I asked myself what changes to my diet and exercise occurred when I moved to cause the results I saw and identified:

1. 90% of my food was natural - farm raised - eg. no added hormones and/or sugar.
2. Eating small regular meals which always included protein - I often skipped breakfast and rarely ate protein before.
3. Portion sizes - smaller portions and balanced between natural fats, carbs, and meat.
4. Vegetables and fruits were a large part of every meal.
5. I began walking for transportation and fun - to work and later with a friend in the evening. As I become more fit I added in fun activity so exercise didn't feel like a chore for me that meant hiking, skiing and biking.
(You can see my old food trackers under the jone7007 profile.)
6. Beverages other than water were very rare. Just the occasional glass of wine, coffee or beer.
7. Only preparing as much food as appropriate for that meal. (Since PCOS can slow your hunger/full signal this helps me prevent overeating. Usually my "full" kicks in by the time I would have made more.)

I followed this patter to lose another 30 lbs for a total loss of 80lbs. Over 3 years time I has successfully kept off a seasonally shifting 65-80 lbs. I never became a "normal BMI weight" but I went from verging on morbidly obese to being 25 lbs. overweight. Most importantly even tough I still had cysts and facial hair my blood work - insulin and hormones - and period became normal again.

Looking back I can see part of why this worked for me was because it addressed many of the PCOS triggers: by stabilizing blood sugar, removed added hormones, and helped

In the last year I have picked up old bad habits again and regained 30 lbs and began have PCOS symptoms again. For me this regain was mostly from eating out too much which broke most of these habits. Previously limiting my eating out to 1 or 2 times a week and making good choices made maintance while eating out possible. I am currently working on focusing on returning to these eating/exercise habits again.

I found the Diabetes DTOUR Diet Plan which fits with most of these habits. I like this plan because I don't have to do the work of meal planning and it includes a shopping list. Saving time for me is a big plus as preparing natural unprocessed food takes time. Eating well is complicated enough! I do modify it by buying organic - to remove as many artificial hormones form my food as much as possible - and adding 1 oz. extra protein to lunch and dinner. (I saw a PSOC specialist who told me to eat a little extra protein. I have noticed I have more energy and get less hungry when I do.)

The DASH diet follows similar principals and would probably work just as well.
Diabetes DTOUR Diet Plan on Fitbe (fitbe.msn.com).


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RISINGBLUESTAR's Photo RISINGBLUESTAR Posts: 2,026
12/14/11 2:50 A

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:) Well, thank you for sharing your blog with us. I need to get some ideas and it is helpful. :)






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CAROLYNGOLDADE's Photo CAROLYNGOLDADE Posts: 54
11/30/11 11:18 P

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For one, I have switched to ONLY Almond flour/meal. It's so darn expensive but it's about the little changes that are made that will change your life forever. I also use only Sucanat or Evaporated cain juice crystals. It's amazing. As far as gluten free....I have made only small changes. So, for cereal, I buy a gluten free cranberry almond granola. It's so good and really fills you up. The US Vanilla Almond milk is wonderful in it also.

I will be posting a blog entry tomorrow morning that will contain ONLY Almond flour information. It will be loaded with nutrition facts, benefits, versatility, etc. I am discovering more and more gluten free recipes out there every day. I'll share them as I discover them. :)



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RISINGBLUESTAR's Photo RISINGBLUESTAR Posts: 2,026
11/29/11 2:22 P

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I do drink Unsweetened Vanilla almond milk. :) I like it and it's so much better than soy milk. :)
What are a couple gluten free products that you buy?

Edited by: RISINGBLUESTAR at: 11/29/2011 (18:09)





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CAROLYNGOLDADE's Photo CAROLYNGOLDADE Posts: 54
11/29/11 9:35 A

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BLUESTARS thank you so much for taking the time to read my blog. I try to eat gluten-free as well, when I can. I haven't made that kind of commitment for my family yet, but when I can, I choose gluten free products. I don't have food allergies, but have noticed when I eat Gluten-Free foods I immediately feel better after eating, rather than feeling so overly full and "gross" feeling, with certain foods. I also drink Almond Milk, the unsweetened Vanilla Almond Milk and I love it! I would stay away from Soy, but if you aren't supposed to have milk, give it a try, or some other dairy free product and just see how you like it. That's one of my toughest challenges right now...trying new things. Good luck and I'm here with you every step of the way!



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RISINGBLUESTAR's Photo RISINGBLUESTAR Posts: 2,026
11/29/11 3:38 A

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I don't have a daily eating plan. Right now, I just take things choice by choice but I think putting an eating plan into place would help. I am thinking about eating gluten free or at least semi-gluten free because some things that I eat make me feel sick. Sometimes, I will walk into the kitchen and have to turn around and walk back out because the smell of certain foods are so strong and I feel like I am going to pass out!!! Anyway, I wouldn't know what to eat if I went gluten free. I also am not suppose to have dairy (mostly milk) so that makes it a bit more challenging. One of the biggest challenges I have is figuring out healthy breakfasts. I am kind of impatient when it comes to cooking ( working on that...) so I like things I can make quickly.

I read your blog and I liked that you don't practically starve yourself. Everything is spread out throughout the day. Sometimes, even with eating healthy, I feel like it's hopeless. I guess that's because I struggled with my weight for so long.








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CAROLYNGOLDADE's Photo CAROLYNGOLDADE Posts: 54
11/21/11 1:02 P

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Visit my blog LIFE NATURALLY to see my daily eating plan. What's yours? herlifenaturally.blogspot.com/2011/1
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daily-eating-plan.html


Edited by: CAROLYNGOLDADE at: 11/21/2011 (13:04)

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