Healthy PCOS Friendly Recipes

Since healthy eating is one of the most important factors is healing PCOS I have put together a list of easy recipes that work great for leftovers as well.  If you are anything like me, I like to cook but I don't want to make 3 new recipes each day, so leftovers work great for me.  Last nights dinner just became tomorrows lunch.  Crock pot cooking and soups are by far my favorite ways to cook.  If making soup, make enough so you can package individual sizes and freeze.  Frozen Soup is a great last minute meal idea & easy for those of you who need lunch ideas for the office.

 Like Joshua Rosenthal said, “Cook like your life depends upon it, because it does!”

Crockpot Pork with Mushrooms-Asian Style 

Recipe via ~ Becky Be Cookin  

Loved this one for it's versatility, yummability, and it's one pot wonderness. I know most of those are not words, but this meal is so easy, delicious, and can be enjoyed in so many ways. Spicy pork marinated in Asian sauces and spices left my husband wanting leftovers for the next few days. Since we like things spicy in my house, we added lots of Sriracha sauce at the end for a nasal cleansing experience.

Ingredients:

• 2 lb lean boneless pork sirloin roast
• salt and pepper
• non-stick cooking spray
• 1 cup low-sodium chicken broth 
• 1/2 cup reduced sodium soy sauce
• 1/3 cup red wine vinegar
• 3 tbsp splenda
• 1 tsp sesame oil
• 1 tbsp red pepper flakes
• 1/4 tsp cinnamon
• 1/4 tsp ground cloves
• 3 cloves crushed garlic (or 3 heaping tbsp minced garlic)
• 3-4 tbsp fresh grated ginger root (use more if you like the flavor)
• 8 oz sliced mushrooms

For Topping

• 1/4 cup chopped scallions
• 1/4 cup chopped cilantro
• 2-3 tbsp Sriracha sauce (Got mine at Wal-Mart on the Asian foods aisle)

Directions:

• Season pork on all sides with salt and pepper and heat in a medium-high warmed skillet. Spray the pork with a little oil and brown on all sides for about 7-8 minutes.

• In crock pot, combine broth, soy sauce, vinegar, splenda, sesame oil, cinnamon, cloves, garlic, and ginger. Add the pork and set the slow cooker to 8 hours on low.
• Thirty minutes before the timer goes off, remove the pork and set aside to rest. Add the mushrooms to the crock pot, cover, and cook on low for 30 minutes. Meanwhile, shred the pork using two forks.
• When mushrooms are tender, add the shredded pork to the crock pot and mix well.
• Serve over brown rice or just as is. Top with scallions, cilantro, and sriracha sauce.

20-Minute Vegetarian Chili

Recipe Via ~ Young Womens Health

20-Minute Vegetarian Chili
Ingredients: 1 large bell pepper (green or red), seeded and chopped 1 medium zucchini or yellow squash, diced 1½ cups (about 4 ounces) fresh mushrooms, chopped 1 tablespoon olive oil 3 cloves garlic, minced 1 large onion, chopped 1 (14 ounce) can diced seasoned tomatoes,with liquid 1 (16 ounce) can red kidney beans, drained 1 cup canned corn, drained
Preparation: Heat oil over medium heat in a large pot. Add garlic and onion; sauté for a minute or two, then add peppers, mushrooms, and zucchini. Sauté for a few more minutes or until vegetables are tender, stirring constantly. Then add the tomatoes with their juices, beans, corn, and chili seasoning. Stir until combined, lower heat, and simmer for 15 minutes. Makes 4 servings

Apple and Onion Soup

Recipe Via ~ Heal with Food

6 servings

	Ingredients
	1 Tbsp canola oil 2 medium yellow onions, sliced 1 small leek, chopped 1/2 Tbsp fresh rosemary, chopped 1/2 Tbsp fresh thyme 3 organic apples, cut into small dices 6 cups fat-free, low-sodium vegetable broth

Directions

• Heat the oil in a medium saucepan over medium heat. Add the onions and sauté until golden.
• Pour in the broth and bring to the boil over medium-high heat. Add the apples, and reduce the heat to medium-low. Simmer for 10 minutes.

Nutritional Information

Nutrition facts for this Apple and Onion Soup are provided per 100 grams, per recipe (2321 grams), and per portion (387 grams) in the table below. The Percent Daily Values are provided in brackets.

	Per 100 g	Per Recipe	Per Portion	Comment
Energy in kcal	28 (1%)	639 (32%)	107 (5%)	Low calorie meal
Protein in g	0 (0%)	5 (11%)	1 (2%)	NA
Total Fat in g	1 (1%)	16 (24%)	3 (4%)	Low in fat
Saturated Fat in g	0 (0%)	1 (5%)	0 (1%)	Low in saturated fat
Carbohydrates in g	5 (2%)	127 (42%)	21 (7%)	NA
Fiber in g	1 (4%)	24 (98%)	4 (16%)	Good source of fiber
Sodium in mg	38 (2%)	881 (37%)	147 (6%)	Relatively low in sodium
Cholesterol in mg	0 (0%)	0 (0%)	0 (0%)	Cholesterol free

 

Navy Bean Soup

Recipe Via ~ Cooking Light

Yield: 6 servings (serving size: about 1 2/3 cups)

Ingredients

• 2 1/4 cups dried navy beans (about 1 pound)
• 6 cups warm water 
• 1 small yellow onion, peeled 
• 3 whole cloves
• 2/3 cup chopped celery
• 3 thyme sprigs
• 3 parsley sprigs
• 3 smoked ham hocks (about 1 1/3 pounds)
• 1 bay leaf
• 3 cups chopped kale
• 2 cups (1/2-inch) cubed peeled Yukon gold potato
• 1 1/2 cups chopped Vidalia or other sweet onion
• 2/3 cup thinly sliced carrot 
• 1 teaspoon salt
• 3/4 teaspoon freshly ground black pepper
• 2 tablespoons chopped fresh parsley

Preparation

1. Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above beans; bring to a boil. Cook 2 minutes; remove from heat. Cover and let stand 1 hour. Drain beans; rinse and drain.
2. Return beans to pan; cover with 6 cups warm water. Stud whole onion with cloves; place in pan. Add celery, thyme, parsley sprigs, ham hocks, and bay leaf; bring to a boil. Cover, reduce heat, and simmer 45 minutes.
3. Discard onion, thyme, parsley sprigs, and bay leaf. Remove ham hocks from pan; cool slightly. Remove meat from bones; finely chop to yield 1/3 cup meat. Discard bones, skin, and fat. Add meat, kale, potato, chopped onion, carrot, salt, and pepper to pan; stir well. Cover and simmer 30 minutes or until beans and vegetables are tender. Stir in parsley.

Nutritional Information

Amount per serving

• Calories: 396
• Calories from fat: 13%
• Fat: 5.5g
• Saturated fat: 1.8g
• Monounsaturated fat: 1.8g
• Polyunsaturated fat: 1.1g
• Protein: 22.7g
• Carbohydrate: 67g
• Fiber: 21.7g
• Cholesterol: 12mg
• Iron: 6.2mg
• Sodium: 455mg
• Calcium: 194mg   

  
Spinach Fruit Salad

Recipe Via ~ NicolinaPicolina
 
This is my favorite salad, I make this several times a week, I either add chicken like in the photo or some grilled salmon

The 5 ~ minute muffins are a great side to any meal muffin recipe

So there you have it,  some new healthy recipe ideas to try

Thanks for stopping by,

Wishes to all for a healthy lifestyle and Baby Dust to all TTC

   

Valentine's Day Ideas

If the stress of what to do for Valentines Day is enough to make you crazy here are some simple, yet romantic Valentine's Day Ideas.  If you are anything like me, you would rather plan a romantic night in rather than deal with the chaos of the over crowded restaurants, movie theaters etc....

My favorite idea is the romantic tent, we have done this ourselves (my romantic tent)  If setting up outside is not realistic for where you live, buy a cheap tent and set up camp in your living room. Decorate the inside with lots of bedding, pillows, & lights.  You can set it up to eat dinner inside your tent or open the front to face the TV & watch a romantic movie.... maybe Breakfast at Tiffany's, The Notebook, Casablanca, Gone with the Wind

 

 If setting up camp is not quite your thing, schedule a Couples Massage at home.

Set up your living room with candles, music & dim the lights.  The masseuse will supply everything else including a relaxing evening at home with your loved one

Another one of my favorites is the drive-in.  Order a pizza beforehand or grab some fast food on the way. There is just something about laying down the seats crawling into the back of the car and making a big comfy bed to curl up in.

If you are more on the frisky side here is a fun game to try, bedroom twister.  You can buy the sheets already made Bed Games  or you can easily make some yourself.

 Lastly, make a photo album of pictures from when you first met & reminisce together all that you have done along the way.  It's a great way to remember special times spent together & bring back the feelings you had on those special occasions.

Whatever it is you choose to do with your loved one I hope it's a special Valentine's Day for you

Vintage Desk Makeover

This was a special makeover for me, as this piece belonged to one of my life long friends great grandma, we estimate it to be over 100 years old

I am bad at remembering to take before photos, but that is her tucked in the back

  

I wasn't too sure how I wanted to fix her up, I thought about stripping it down and starting fresh but I had made such a disaster the first and only time I tried stripping a piece of furniture that I really didn't want to go down that road again. Long story short, I ended up just stripping and sanding the top down.  I was happy that I did, the wood was beautiful underneath (again forgot pics)  The rest of the body was real easy to work with, the paint basically just chipped off.
 

Here she is all done 

I used the Masion Blanche Robbin's Egg blue for the drawers & a self made chalk paint chalk paint recipe cream color that I already had and finished it off with Masion Blanche Amber wax.

I purchase my paints

 from

FOX HOLLOW COTTAGE 

Thanks for stopping by

Ovulation Q & A

 

 

Do you ovulate on the 14th day after your period starts?

Unfortunately this is a myth that many still hold on to, including healthcare professionals. The day of ovulation differs from woman to woman and can even be different from month to month. The “14th day” thinking appears to come from either taking the average of when all women ovulate or from someone just dividing the 28 day cycle in half. However this myth got started, it is not an accurate way to calculate ovulation, because many women do NOT ovulate on the 14th day of their cycle.  Doctors do recommend to start checking for ovulation on the 14th day of their cycle.

How many days am I really fertile?

During the time of ovulation, an egg is available to be fertilized for only about 12-24 hours. But since sperm can live in the body for 3-5 days and then the egg is available for one day, your most fertile time is considered to be about 5-7 days.

Can I ovulate during my period?

For women who have regular cycles, ovulating during your period is highly unlikely. Some women have very irregular cycles, maybe coming once every 3 months or 2-3 times in one month, and these women can have the odd occurrence of ovulating during a period or what is believed to be a period. Still, the chance of ovulating during a period is unlikely. But because sperm can live in the body for 3-5 days, pregnancy could occur from intercourse that takes place during a period.

Can I ovulate right after my period?

The answer to this is determined by how many days are in your cycle. For example, if you have a 21 day cycle ( from the beginning of one period to the beginning of another) and you bleed for 7 days, then yes, you could ovulate right after your period. This is because we know ovulation can occur 12-16 days before your next period begins, and this would put you ovulating at days 6-10 of your cycle.

Can I get pregnant during my period?

Pregnancy can occur from intercourse that takes place during a period. This is because sperm can live in the body for up to five days, and if a woman ovulates soon after her period, then conception could take place from intercourse that occurred during her period.

Can I ovulate without the stretchy white cervical fluid?

Ovulation can take place even if you do not notice the “stretchy egg-white” fluid that we assume accompanies ovulation. Every woman can experience her own type of cervical fluid, and not all are the same. Ovulation is assumed to take place on the day a woman has the most amount of wet fluid.

What does it mean if I have the stretchy cervical fluid on more than one day?

Many women can experience ovulation fluid a few days before ovulation actually takes place and can even have it after ovulation has finished. When women are studying their fluid to determine ovulation, they are looking for the 12-24 hour period that they had the greatest amount of wet fluid as the time that an egg is available for fertilization, although intercourse that happens on the few days before this can also result in pregnancy.

If an ovulation predictor test kit says positive, that means that I am for sure ovulating, right?

Ovulation Predictor Kits determine whether the luteinizing hormone (LH) is detected. The luteinizing hormone (LH) rises right before ovulation occurs. Therefore the kits are supposed to detect whether you're going to ovulate but cannot ensure that you do ovulate.
Women may have a high level of the LH if they have certain conditions such as polycystic ovaries, premature ovarian failure (POF), or for women over age 40 who are experiencing perimenopause. Any of these conditions could result in a false positive result on an ovulation predictor test.

What are signs of ovulation?

The signs of ovulation can be any of the following, although many women may only notice one or two of these:
• Change in cervical fluid
• Change in cervical position and cervical firmness
• Brief twinge of pain or dull ache that is felt on one side of the abdomen
• Light spotting
• Increase in sex drive
• Elevated level of the luteinizing hormone which can be detected on a test
• Body temperature chart that shows a consistent change
• Breast tenderness
• Abdominal bloating
• Heightened sense of vision, smell or taste

Can a woman ovulate more than once during each cycle?

A woman cannot ovulate more than once during each cycle, therefore she cannot get pregnant more than once during a cycle. Multiple ovulation can occur and is when two or more eggs are released in a single cycle. Both eggs are released during one 24 hour period and are responsible for the birth of fraternal twins. It is believed that this may occur in as many as 5-10% of all cycles but does not result in that many twins due to a type of miscarriage referred to as the “vanishing twin phenomenon.”

Can I ovulate without having a period?

Since a woman releases an egg 12-16 days before her expected period, it is possible for women to get pregnant without having periods. Women who are not menstruating due to a certain condition (i.e.…low body weight, breastfeeding, perimenopause) risk the chance of ovulating at any point. For those who want to conceive, the lack of periods could make it more difficult to know the timing of ovulation if you are not charting temperature and cervical fluid changes. But if you are not having periods and wanting to prevent pregnancy, a form of contraception should be used since there is no way to know when ovulation will occur.

Can I have a period and still not have ovulated?

Having a period does not necessarily mean that ovulation has taken place. Some women may have what is called an anovulatory cycle, (meaning no ovulation) and can experience some bleeding which is mistaken for a period, but it is actually not a true period. This bleeding is caused by either a buildup in the uterine lining that can no longer sustain itself or by an estrogen level drop. The main way to decipher if ovulation is in fact taking place is by tracking the body temperature.


**As always, I am not a doctor nor do I act as one, information is pulled from different resources. As always consult a physician for professional medical advice.

Thanks for stopping by,

Wishes to all for a healthy lifestyle and Baby Dust to all TTC

PCOS Basics & Blood Sugar Video

I often come across girls that are just trying to get around PCOS to try and achieve pregnancy.  It worries me because though PCOS can affect your ability to get pregnant and carry to term,  more importantly it is a medical conditional that will lead to much more serious health risks if permanent lifestyle changes are not made.  Please see the educational video at the end of this blog on how our bodies process blood sugar.  Remember, Knowledge is Power

What causes PCOS?

While it's not certain if women are born with this condition, PCOS seems to run in families. This means that something that induces the condition is inheritable, and therefore influenced by one or more genes.
Ongoing research is trying to clarify whether there's a clearly identifiable gene for PCOS. Several different genes have been implicated in the condition – none have been definitely implicated as being the prime cause. Perhaps this role of several genes, and not one in particular, is what lies behind the way in which the condition is expressed so differently in people.
We know that PCOS has some genetic basis, but it's unlikely that all women with one or more of these genes will develop the condition. It's more likely to develop, if there's a family history of diabetes (especially Type 2, the less severe type usually controlled by tablets) or if there's early baldness in the men in the family.
When the genetic tendency for PCOS is passed down through the man's side of the family, the men are not infertile – but they do have a tendency to become bald early in life, before the age of 30.
A number of marker proteins have also been identified in the blood of women with PCOS, further supporting the view that this is a genetically determined disorder.
Women are also more at risk if they're overweight. Maintaining weight or body mass index (BMI) below a critical threshold is probably important to determine whether some women develop the symptoms and physical features of the condition. Just how much weight (or what level of BMI) is difficult to say because it will be different for each individual.
Certainly, for patients who are considered overweight (BMI 25 to 30) or obese (with BMI greater than 30), weight loss improves the hormonal abnormalities and improves the likelihood of ovulation and therefore pregnancy.

Can PCOS be prevented?

Not being certain of the exact cause makes it difficult to answer this question fully.
If there's a genetic influence, some people are more likely to get PCOS than others. But it seems likely that you cannot alter your predisposition to PCOS.
There's no current proof of any benefit of preventative weight loss. But the best advice for overall health is to maintain a normal weight or BMI, particularly if you have strong indicators that PCOS could affect you.
These indicators include:

• a tendency in the family towards Type 2 diabetes (non-insulin dependent diabetes)
• the knowledge that a close relative already has PCOS
• a tendency towards early baldness in the men in the family (before 30 years of age).

 

What are the symptoms?

The ways that PCOS shows itself include:

• absent or infrequent periods (oligomenorrhoea): a common symptom of PCOS. Periods can be as frequent as every five to six weeks, but might only occur once or twice a year, if at all
• increased facial and body hair (hirsutism): usually found under the chin, on the upper lip, forearms, lower legs and on the abdomen (usually a vertical line of hair up to the umbilicus)
• acne: usually found only on the face
• infertility: infrequent or absent periods are linked with very occasional ovulation, which significantly reduces the likelihood of conceiving
• overweight and obesity: a common finding in women with PCOS because their body cells are resistant to the sugar-control hormone insulin. This insulin resistance prevents cells using sugar in the blood normally and the sugar is stored as fat instead
• miscarriage (sometimes recurrent): one of the hormonal abnormalities in PCOS, a raised level of luteinising hormone (LH - a hormone produced by the brain that affects ovary function), seems to be linked with miscarriage. Women with raised LH have a higher miscarriage rate (65 per cent of pregnancies end in miscarriage) compared with those who have normal LH values (around 12 per cent miscarriage rate).

These symptoms are related to several internal changes, some of which can be relatively easier understood in the light of the hormone abnormalities that are frequently found.
These include:

• raised luteinising hormone (LH) in the early part of the menstrual cycle
• raised androgens (male hormones usually found in women in tiny amounts)
• lower amounts of the blood protein that carries all sex hormones (sex-hormone-binding globulin)
• a small increase in the amount of insulin and cellular resistance to its actions
• raised levels of anti-Mullerian hormone, when compared with women with normal regular cycles (this may become a more useful and accurate test than checking LH or the LH to FSH ratio).

Most women with PCOS will have the ultrasound findings, whereas the menstrual cycle abnormalities are found in around 66 per cent of women and obesity is found in 40 per cent. The increase in hair and acne are found in up to 70 per cent, whereas the hormone abnormalities are found in up to 50 per cent of women with PCOS.

 

What can you do for PCOS?

There are several things that an individual can do if they have a tendency towards developing some or all of the elements of PCOS. Much of this involves lifestyle changes to ensure that your weight is kept within normal limits (BMI between 19 and 25).
In addition, because there is a likelihood of developing diabetes in later life and a slightly higher risk of heart disease, low-fat and low-sugar options should be considered when making choices about what to eat or to drink.
Weight loss, or maintaining weight below a certain level, will have the short-term benefit of increasing the likelihood of successful treatment and the long-term benefits of reducing the risk of diabetes and heart disease.
Weight loss is effective in reducing male hormone levels, increasing the likelihood of ovulation and getting pregnant.
Using medications to lose weight may be effective, and orlistat is probably the most effective of these. Metformin on the other hand is probably not effective in helping to lose weight though evidence on this is conflicting.
It's interesting that despite all the research into PCOS, the exact relationship between the condition and weight gain (or loss) is unclear. But being overweight, and especially increased abdominal fat, seems to be a strong predictor of having other hormonal problems – such as raised male hormones and tendencies to having diabetes.

 

Adverse effects of having PCOS

It's likely that there are different stages of the disease throughout life.
Younger women tend to have difficulties with their periods, whereas older women have other problems – such as diabetes and hypertension (high blood pressure), though their period patterns tend to become more regular.
Women with PCOS have an increased risk of strokes and heart attacks – although the likelihood of dying because of these conditions isn't increased.
Women with PCOS have an increased risk of cancer of the uterus, particularly if they have infrequent or absent periods (up to three times). They also appear to have a increased risk of cancer of the ovaries (up to two times).
The increased risk of cancer of the uterus is thought to be due to certain hormonal abnormalities that result in continuous stimulation of the lining of the womb by oestrogen. However, the mild increase in insulin found in these women may also have negative effects.
There appears to be no increased risk of breast cancer in women with PCOS. The consensus is that it's sensible to advise women with PCOS and absent or very infrequent periods to take occasional progesterone therapy to 'oppose' the oestrogen and minimise the risk of cancer of the uterus.

 

Non-drug treatments

Ovarian diathermy (surgery that uses heat to alter ovarian function) is thought to reduce the amount of androgen secreting tissue in the ovaries, leading to resumption of ovulation in up to 80 per cent of women.
The risks include those of having a laparoscopy and a theoretical risk of ovarian damage from the diathermy. The benefits include resumption of ovulation in a simple manner, with effects lasting six to nine months.

 

What is the outlook?

Living with PCOS means different things for different women. This is because women experience the condition in different ways and have more or less severe symptoms depending on their situation.
In addition, as women get older, some symptoms change with age: hirsutism become less as hair distribution patterns change with advancing age and as the male hormones in the blood revert to more normal levels.
Women with PCOS are more prone to some serious conditions. These include an increase in the likelihood of developing diabetes (usually Type 2 diabetes (non-insulin dependent diabetes) and of developing cancer of the womb lining (endometrial cancer).
They also are more at risk of hypertension (high blood pressure) and high cholesterol, though if weight is controlled, high blood pressure is less likely to occur. Therefore, it makes sense to watch for symptoms suggestive of these conditions and to see your doctor should any suspicious symptoms be present.
For cancer of the uterus, these include irregular spotting or bleeding in the 40 to 50 year age group or any bleeding after the menopause. For diabetes, these include unusual thirst requiring large amounts of fluids, tiredness, and passage of increased amounts of urine, particularly at night.



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