What's Your Protein-To-Carb Ratio?

Mon, 30 Jan 2012 19:23:00 -0500

What's Your Protein-To-Carb Ratio?

Do you have PCOS and been struggling to lose weight despite your dieting and exercise efforts? It could be your protein-to-carbohydrate ratio according to a study published in the American Society for Nutrition. During this 6-month trial, women with PCOS followed either a high protein diet consisting of 40% or more energy from protein and 30% fat versus a standard protein diet of less than 15% protein and 30% fat. Both groups received monthly dietary counseling and could eat as much food as they wanted with the guideline to reduce or avoid simple sugars. In addition, the high protein group was encouraged to eat whole grain bread products.

Should All Women with PCOS Eat Gluten-Free?

Tue, 03 Jan 2012 14:14:00 -0500

Should All Women with PCOS Eat Gluten-Free?

Are you thinking of changing your diet to one that's gluten-free? You're not alone. The number of gluten-free diet books and products available are exploding. Some gluten-free products claim to promote everything from better sleep, increased energy, weight loss and even thinner thighs and cleaner skin. Some gluten-free claims offer treatment for autism and rheumatoid arthritis. It's no surprise that the primary reason many buy gluten-free foods is a belief that they are viewed as healthier than other foods. Women with PCOS may particularly benefit from a gluten-free diet because the majority of the acceptable grains are low in glycemic index and won't spike insulin levels.

Wake Up! Time to Get More Z's

Thu, 29 Dec 2011 20:38:00 -0500

Wake Up! Time to Get More Z's

When was the last time you had a great night sleep? Are you too sleep-deprived to remember? Then this article is for you. Feeling tired is only one sign that you aren't getting enough sleep. The effects of sleep loss run deep; it can affect your long-term health and your weight. Sleep disturbances, including insufficient sleep, poor sleep quality, insomnia, and especially obstructive sleep apnea (OSA) , are considered independent risk factors for the development and worsening of insulin resistance. OSA has been found to be as much as 30 times higher in women with PCOS (click here for more info on OSA and PCOS). One study showed that just a 5-day period of sleep deprivation caused abnormal glucose tolerance and worsening insulin levels.

Obstructive Sleep Apnea and PCOS

Thu, 10 Nov 2011 13:25:00 -0500

Obstructive Sleep Apnea and PCOS

Women with Polycystic Ovary Syndrome (PCOS) are at a higher risk for obstructive sleep apnea (OSA) according to findings presented at the 9th Annual Meeting of the Androgen Excess & PCOS Society. One report suggests PCOS women are 30 times more likely to have OSA (low slow wave activity, sleep loss, oxygen deficiency) than compared with controls.

OSA is an under recognized yet significant factor in the development of metabolic complications seen in women with PCOS. In fact, the more severe OSA, the higher prevalence of impaired glucose tolerance and high blood pressure. OSA contributes to weight gain and difficulties losing weight as it affects the sympathetic nervous system and hypothalamic adrenal axis.

Fish Oil Improves Mood

Sun, 06 Nov 2011 18:47:00 -0500

Fish Oil Improves Mood

There's no question that women with PCOS suffer from more mood problems such as depression and anxiety than those without the syndrome. For some women, mood issues can be a result of dealing with all the problems PCOS brings: dramatic body image issues, fluctuations in blood sugar, loss of control over weight, difficulty managing the syndrome, infertility, and lack of support. Mood problems can also be brought on by hormone imbalances. There is some good news for the millions of women who struggle with mood problems: omega-3 fatty acids, particularly the kind that come from fish, may help manage mood.

Highlights from the Androgen Excess & PCOS Society's 9th Meeting

Mon, 24 Oct 2011 14:05:00 -0400

Highlights from the Androgen Excess & PCOS Society's 9th Meeting

Last week, I had the pleasure of being one of 130 international experts in the field of PCOS who attended the Androgen Excess & PCOS Society's annual meeting in Orlando, Florida. Most years, this meeting does not take place in the U.S. The majority of PCOS experts in attendance were reproductive or pediatric endocrinologists, who treat patients and/or conduct research in the areas of androgen excess and PCOS. I was the only registered dietitian at the conference.

The pace of the conference was very quick, covering a total of 33 presentations in 10 hours. A Q & A session was held after every 3rd or 4th presentation followed by a brief discussion.

It was a very exciting day for several reasons. The first was that it was great to meet and put faces to the names of researchers whose studies I have read which has taught me so much about this syndrome. Secondly, it was thrilling to hear about the new research many of the physicians are conducting on PCOS for it is research that will give us more insight into treating this most complex endocrine disorder.

An Apple A Day Helps Keep The PCOS Away!

Wed, 19 Oct 2011 13:29:00 -0400

An Apple A Day Helps Keep The PCOS Away!

The cooler temperatures and the bright foliage are signals that Fall has arrived! This time of year is also about apples, making October National Apple Month. Did you know that there are 2,500 varieties of apples grown in the United States? Apples are a delicious and healthy fruit for women with PCOS. Here are some health benefits and fun facts about this crisp fruit.

Health Benefits of Apples

Apples are one of the most popular fruits around and with good reason: Apples are tasty, filling, portable, inexpensive and have a long shelf-life. One medium apple has only 80 calories and 5 grams of fiber. They are also a fat, sodium and cholesterol free food. Another benefit: Apples are a low glycemic index (GI) food -if you eat it with the skin on.

N-ACETYL CYSTEINE: A Natural Insulin-Sensitizer for PCOS?

Tue, 11 Oct 2011 16:12:00 -0400

N-ACETYL CYSTEINE: A Natural Insulin-Sensitizer for PCOS?

New research shows women with PCOS who have insulin resistance may benefit from taking the nutritional supplement N-Acetyl Cysteine, also known as NAC.

NAC is both an antioxidant and amino acid (building blocks of protein) and has numerous uses from being a treatment for bronchitis to removing heavy metals and environmental pollutants from the body. NAC has also been found to reduce inflammation, heart disease and most recently, insulin.

Grocery Shopping Tips

Sun, 18 Sep 2011 20:42:00 -0400

Used with permission from the American Dietetic Association.

Grocery Shopping Tips

Food shopping doesn't have to be a dreaded task. Use the tips below to select healthy and affordable food for an efficient and pleasurable grocery shopping experience.

Stick to the outer perimeter of the store.

This is where the protein-containing foods and fresh, unprocessed food like fruits and vegetables are located. Skip the middle isles as much as possible to avoid putting processed foods in your cart.

Don't shop when you're hungry.

It's totally true: when we're hungry our blood sugar gets low and everything looks great. Not only do you put more food in your cart, but you also end up spending more money. Try and shop soon after a meal whenever possible.

Look carefully at expiration dates.

Hate it when you get home from grocery shopping and find that one of the foods you just bought will expire the next day? When selecting a food product, look for one that has the longest expiration date of all the others on the shelf. This may require a bit of hunting through items but will ensure your food will be freshest the longest.

The Power of Probiotics

Mon, 22 Aug 2011 10:27:00 -0400

used with permission from the American Dietetic Association

The Power of Probiotics

Have you heard about probiotics? If not, you've probably seen it before: the TV commercial showing actress Jamie Lee Curtis enjoying Activia yogurt in beautiful settings across the globe. In the ad, Curtis remarks that she eats this yogurt daily for "digestive health". Yogurt, like some other dairy foods, is a probiotic or healthy bacteria, shown to have benefits on the digestive and immune systems. Interested? Here's what you need to know.

What are probiotics?

According to the World Health Organization and the Food and Agriculture Organization of the United Nations, probiotics are live microorganisms (microbes), which, when administered in adequate amounts, offer a health benefit on the host.

Our bodies naturally contain trillions of different microbes-over 100 trillion bacteria in our intestines alone. Some of these microorganisms are good and some not-so-good. Examples of microorganisms include bacteria, viruses, and yeast. Everyone has their own unique concentrations of microorganisms. Most probiotics are bacteria similar to those in our bodies. Friendly bacteria are important for proper maintenance of our immune system, for the digestion and absorption of food and protect us against bad bacteria that can cause disease. Probiotics assist the body's friendly bacteria to make it even more powerful.