How to Exercise Efficiently with PCOS

Polycystic Ovarian Syndrom, also known as PCOS, is a condition that affects women in their reproductive years. It is basically the result of undeveloped ovarian follicles which create cysts that in turn release androgen (male hormones) into the bloodstream, causing an incurable chemical cycle. Starting as early as 12 years of age up to about 45, PCOS has been linked to infertility, acne, irregular menstruation, weight gain, release of male hormones and the most serious, insulin resistant diabetes. PCOS cannot be cured but it can be managed. Exercise is an excellent way to keep this condition from exacerbating and taking over your life.

I have personally found that fitness is one key to maintaining a healthy body with PCOS. However not all fitness routines work well for everyone. What I found to be most effective is a balance between strength training and cardio. I used to only do cardio, which was great for my heart and breathing but did little for my weight loss. Once I added in some strength training weekly I noticed that my fat loss increased and my metabolism picked up. One thing I would recommend with PCOS is NOT to over train. You will need rest and recovery periods. Also if you are working out consistently I recommend extra nutritional support to help repair tired and sore muscles as well as recharging your body and keeping your immune system in check. Fitness combined with a healthy and clean diet (no boxed foods or chemicals) and proper nutritional support will aid in positive changes to your PCOS!

If you would like more information on how to balance your fitness routine with clean eating, feel free to message me. I am happy to chat and share all the information I have and work with you to find something that would be a good fit for your particular needs. To find out more information on PCOS and fitness, check out this link from 3FC. They have a great website which explains in more detail why fitness positively effects PCOS.

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MEAL PLAN

Planning meals out ahead of time should not make you want to cross your eyes and faint at the thought! It's actually pretty simple when you think about it. It just takes a few minutes. Over time you will get better and better at it too! So the time you spend in the future on this project will be less and less. Check out my " CLEAN EATING " page for a larger view of this weeks MEAL PLAN and GROCERY LIST!! It's actually pretty simple to eat clean! This is great for people struggling with PCOS like me.

Building Your Family’s Healthy Eating Habits by Cooking and Eating Together

Including your children in the meal preparation process increases their awareness and appetite for healthy eating. When we as parents communicate interest and enthusiasm for making healthy meals, we are more likely to instill the same attitudes in our kids. The next time you are unsure about the importance of family meals, consider how shopping, cooking, and eating together will reinforce your family’s healthy habits by: Empowering your kids: Teaching your kids how to cook is something that will help them to make their own healthy choices as they grow up. Cooking will allow your kids to develop their food preferences and understanding of nutrition to apply into their own healthy lifestyles. Improving Communication. Shared meals create an additional avenue of communication for families. It can be a place to discuss the day’s events, enjoy each other’s company, and provide a time for family discussions. Asking open-ended questions such as “How was your day?” rath...

Guilt FREE Desert

Okay, so I'll admit that I have a bit of a sweet tooth. What I like about the 21 Day Fix program is that I can still live like a normal person and have a little desert with out having to stress. So the other night I came up with this yummy recipe: ~1-2 nectarines (depends on the size of the fruit and if your feeding family too) = 1 PURPLE container ~2-3 Shakes of Cinnamon ~Handful of almonds or pecans = 1 BLUE container ~1 YELLOW container full of Organic Oat and Honey Cereal (I actually didn't need to use the entire container) 1.Slice apricots and place on foil. 2. Sprinkle with Cinnamon and wrap up the foil gently. 3. Place in 350° oven for 15-20 min. 4. Roast nuts in a pan for a few min on low-med low heat. 5. Place baked apricots on a plate and top with a little cereal and nuts. You can drizzle a little juice let from the foil over the whole thing to kick up some sweetness, but it s not necessary.

The Holistic PCOS Chick

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