Healthy PCOS Meal Planning Tips

I have been compensated by Glucerna for this post; however, I am sharing my own thoughts. All opinions are my own.Talk with your health care provider about a diabetes management plan that’s right for you. #GlucernaHungerSmart #CollectiveBias

 

 

For the past year I have been on journey to live a healthier, more vibrant life. My main reason for this path of health-mindedness? I am currently living with Polycyctsic Ovarian Syndrone, or PCOS, one of the most common hormonal endocrine disorders for women in this country. 

 

Living with PCOS essentially means that the hormones produced in the ovaries aren’t functioning as normal. With this syndrome hormones, our bodies chemical messaging service, regulate all physical responses needed to properly process growth and energy production. With PCOS, these same hormones aren’t relaying messages correctly, which leads to an extreme hormonal imbalance. Moreover, PCOS affects women of all ages, races, weights, and heights, and if left untreated, PCOS can lead to permanent infertility, Type 2 diabetes, depression, a stop of your period cycle, and obesity.

 

Women are at higher risk for PCOS if they:

• Have a mother or sister with PCOS.
• Are obese.
• Have a family history of heart disease.
• Have a family history of Type-2 Diabetes.
• PCOS can be passed down from either your mother’s or father’s side.

As you may have guessed, living with PCOS can sometimes be a daunting task. PCOS side effects affect the very essence of what it means to feel feminine and healthy, including cystic acne, infertility, weight gain, facial hair, and thinning scalp hair. Not only are these symptoms difficult to control, but are also embarrassing to speak of even with close friends or physicians.

But there is hope! Over the past year I have found a lot of affirming research that proves that PCOS symptoms can be managed by simple, fun, affordable methods at home. Here are my nine favorite personal tips for how I manage the symptoms caused by PCOS.

 

 

 

Researchers have found that one key to living with PCOS is managing insulin levels. To keep on top of my blood sugar levels, I test my blood sugar levels with a blood glucose system daily. I also monitor the foods I consume weekly as past experience has shown me that when I dine on carb-heavy fare my blood sugar levels experience insulin spikes. These spikes lead to changes in hormonal balance, and can greatly affect my PCOS. To prevent these spikes, I make the conscious effort to limit carbohydrates and refined sugar-based products, such as diet sodas, candy, dried fruits, refined grains, juices, and coffeehouse drinks to between 10-12 grams per day. For me, it’s all about choices. I can either have a small almond milk frappuccino or a cup of pasta with a meal. I cannot have both. 

Fiber is a girl with PCOS’s BFF. Fiber both balances blood sugar levels and aids in removal of excess estrogen from the body. Excess estrogen can worsen PCOS, creating an imbalance of hormones. I eat 2-4 ounces of fiber-rich foods such as whole grain oats, brown rice, quinoa, flax seeds, chia seeds, broccoli, kale, cauliflower, celery, or celery daily. 

Do you remember those awesome, old-school food pyramids from elementary school cafeterias? The charts which showed dancing fruit characters designed to encouraged kiddos to consume our hearts desire of fruit each day. While fruits can be healthy food options, veggies are the real franchise players for those living with PCOS.

As fruits have more concentrated sugar, known as sucrose, which can affect those who are more sensitive to carbohydrates, such as individuals living with PCOS. To ensure my hormone levels stay consistent, I make sure to remember my 3:1 Veggie-To-Fruit ratios, which is three servings of veggies to one fruit consumed per meal, per day.

This strategy also allows me to not only help naturally stave off blood sugar spikes, but to consume most of my daily allotted vitamins naturally, limiting the amount of supplements and vitamins I consume. This is also a great money-saving strategy, as the money previously spend on vitamins can help supplement the cost of pricey organic produce. 

This one is by far the hardest for me.  You see, I’m a cheese-loving gal. I adore melted, gooey cheese. Now before anyone says, but cheese is good for you, consider this. Though dairy is rich in calcium, dairy is also rich in naturally derived hormones from cows, and avoiding the consumption of any extra hormones is critical to those living with PCOS symptoms. As a result, I limit my personal dairy consumption to only organic cheese, yogurt, and spreads three times a week, in 2-3 ounce servings, no more than three times per week. 

It goes without saying that exercise is a blessing for those living with PCOS symptoms. Exercise helps my body remove excess insulin  from my bloodstream, essentially leveling out my hormone levels. By working out each weekday for 30 minutes, I’ve been able to lose sixty pounds, feel more energized, and feel better about myself too! 

Researchers have found that one of the best way to avoid hormonal imbalances is to avoid saturated fats, especially those found in animal products. One way I help limit saturated fats in my diet with Meatless Monday meal options. For each Meatless Monday, I opt for vegan meals rich in fiber, protein, folate, zinc, iron and magnesium dishes. Some of my favorite meat-less ingredients are beans, lentils, peas, pumpkin seeds, hard-boiled eggs, legumes, and hummus. Not only is this a health-conscious option, it also helps save my budget a whopping $240.00 annually. 

Women with PCOS are more prone towards experiencing depression and mood swings due to excessive hormone levels. I myself often find myself more emotionally frustrated with my PCOS symptoms, as it seems that my own bodies seem to purposefully work against me.

With everything from weight loss issues to having difficulty conceiving, PCOS has in many ways taken a toll on my emotional well-being. To combat this, I intentionally make time for myself. I make relaxing my mind and body a personal priority. I like to indulge in budget-savvy ways of rejuvenation such as a bubble bath, watching an old movie, devouring a new book, or simply taking an afternoon nap. These small, purposed moments have helped me maintaining a more positive attitude towards all aspects of my life. 

Another way I help keep my PCOS symptoms at bay has been to implement minimalist menu plans. Why minimalist meal plans? These meal plans focus on simple, repetitive, organic food options. When creating meal plans  include 1-2 rotated breakfast and lunch options and varied, themed dinner options which help me plan, prepare, and present my family with consistent meals each day. An added bonus? Not only will these planned options not spike my insulin levels, these meals each generally cost under $5.00 per meal to create. 

 

 

Here is the minimalist meal plan my family will be having this week:

Monday
Breakfast: Organic granola cereal with almond milk and strawberries.
Lunch: Turkey slices, carrot sticks, and celery , with diet light lemonade. 
Dinner: Three bean vegetarian chili and steamed green beans.
Dessert: DIY Greek yogurt and blueberries.

Tuesday
Breakfast: Organic granola cereal with almond milk and strawberries.
Lunch: Sliced pork tenderloin, carrot sticks, and apple slices, with diet light lemonade. 
Dinner: Taco Tuesday.
Dessert: DIY Greek yogurt, granola, and strawberries.

Wednesday
Breakfast: Organic granola cereal with almond milk and strawberries.
Lunch: Turkey slices, carrot sticks, and celery , with diet light lemonade.  
Dinner: Chicken, carrot, broccoli, and quinoa bake, with diet light lemonade.
Dessert: DIY Greek yogurt, granola, and blueberries.

Thursday
Breakfast: Organic granola cereal with almond milk and strawberries.
Lunch: Sliced pork tenderloin, carrot sticks, and apple slices, with diet light lemonade. 
Dinner: Chicken breast, Zucchini, Greek yogurt, and quinoa gyros, with diet light lemonade.
Dessert: DIY Greek yogurt, granola, and strawberries.

Friday
Breakfast: Organic granola cereal with almond milk and strawberries.
Lunch: Turkey slices, carrot sticks, and celery , with diet light lemonade. 
Dinner: Meatball hoagies, side salad with boiled eggs, carrots, and DIY Greek Yogurt dressing.
Dessert: DIY Greek yogurt, granola, and blueberries.

Saturday
Breakfast: Organic granola cereal with almond milk and strawberries.
Lunch: Sliced pork tenderloin, carrot sticks, and apple slices, with diet light lemonade. 
Dinner: Crockpot Chicken mole, served with quinoa, corn, and diet Light Lemonade.
Dessert: DIY Greek yogurt, granola, and strawberries.

Sunday
Breakfast: Organic granola cereal with almond milk and strawberries.
Lunch: Turkey slices, carrot sticks, and celery , with diet light lemonade. 
Dinner: Crockpot Asian chicken, broccoli, and quinoa rice, with diet Light lemonade.
Dessert: DIY Greek yogurt, granola, and blueberries.

When you have PCOS and insulin resistance, healthy snacking is a vital part of your successful healthy lifestyle plan. While I strive for a 1,200-calorie diet, I know that eating three small meals and three portion controlled snacks each day is the only way to help normalize my menstrual cycles and blood sugar levels.

In terms of portion control, I make sure to include lean sources of protein with each meal. And when snacking, I also opt for whole-grains, fibrous fruits, and vegetables, seeds, and nuts  rich in healthy fats like olive oil, nuts, seeds and avocados. Snacking time are also spread throughout the day. I generally snack around 10:30 AM, 3:30 PM, and an evening snack around 7:30 PM. These pre-planned snacking times also stave off food cravings, so I don’t feel compelled to binge. This is done to both keep my metabolism up and my blood sugar levels stabilized. 

 

 

A fun tip: I generally prep bento box snacks, such as homemade trail mix or a piece of fruit for on-the-go snacking.

 

Also, some of my favorite on-the-go snack options are:

• 1/4 cup hummus with raw cucumber
• 2 squares of good-quality chocolate (70% cent cocoa content)
• 1 tablespoon almond butter six celery sticks
• 2 boiled egg halves with half a sliced avocado
• A sliced apple with 2 tablespoons almond butter
• 1/3 cup sliced chicken breast, mixed with DIY Greek Yogurt & lemon juice on celery
• 2 pieces of sliced turkey breast rolled with raw veggies
• 1 cup unsalted Popcorn, 15 cashews, and 1/8 cup unsalted sunflower seeds

And to maintain healthy blood sugar levels each evening, I drink a chilled Glucerna® Hunger Smart™ shakes. These shakes help me maintain my healthy, PCOS-friendly lifestyle. Glucerna® Hunger Smart™ help me to manage my hunger, and with CARBSTEADY®, are a delicious way to safely include digestible carbohydrates designed to minimize my nighttime blood sugar spikes.

I like having choices and variety in my evening snacks. Knowing that I can opt for Glucerna® Hunger Smart™ Shakes, in both yummy chocolate and vanilla, gives me great, daily snacking options. What’s also nice is that each shake is a total protein powerhouse as each shake contains 15 grams of protein, only 6 grams of sugars, and 1 carb choice per bottle. 

Another bonus? Glucerna® Hunger Smart™ Shakes are specially designed for people with diabetes. I know that I can indulging my nighttime sweet-tooth with these awesome shakes, I am in no way undermining my daily blood sugar monitoring success. 

What’s even better? Not only do these shakes have 50% more protein than leading weight loss shakes, but they contain 66% less sugar, making them a very smart choice to easily manage food cravings. 

 

 

Now when I really want to indulge in a really luxurious treat I have other options as well. I use the Glucerna® Hunger Smart™ Vanilla Shakes to make a cool, creamy Strawberry, Peanut Butter & Chocolate smoothie treat!

To make this smoothie I simply blend up the following, per serving:

• 1 cup frozen strawberries
• 1 Glucerna® Hunger Smart™ Vanilla Shake
• 2  squares of good dark chocolate
• 1 dollop of dairy-free, sugar-free whipped cream

As you can see, these Glucerna® Hunger Smart™ Vanilla Shake smoothies are especially scrumptious during the humid heat of Summer here in Dixie! With Summer soon upon us, this will be my go-to nighttime treat!

 

 

No matter how you serve Glucerna® Hunger Smart™ shakes they are out of this world! But what I really love about these shakes, are that they help enrich my diet with a good source of digestive supporting fiber and  25 additional vitamins and minerals. And if you live with diabetes and PCOS symptoms as I do, you know that managing blood sugar spikes can be challenging, and so it’s the little wins that count!

Keep in mind, when consuming Glucerna® Hunger Smart™ shakes, or any other health shake, this should only be done so under the medical supervision of your health care provider. 

 

 

I encourage you all to check out these awesome snack options the next time you are in-store at Walmart Super Centers, right in the Diabetic supplies aisle. And for those savvy-saving online shoppers, it’s worth noting that Walmart is currently offering a bundling deal for the Glucerna® Hunger Smart™ shakes, where you can get $3.00 off when you buy two packs by mail. Just another great way to save money, while staying healthy! 

So friends I hope this list will help manage PCOS symptoms. Do you have PCOS or diabetic symptoms that you daily manage? Have you ever tried Glucerna® Hunger Smart™ shakes? Do you have any tips for living with PCOS symptoms? I’d love to hear about it!

Here’s to better living!