The Holistic PCOS Chick

Clean eating, food prep and nutrition are THE MOST important steps I do all week to keep my healthy journey on track. I have found out the hard way that you can work out all day and still not see results if your not getting the right nutrition and eating properly daily. Without good nutrition and proper healthy food options you'll have one of two out comes. Either you won't see results at all, or your body will hang onto fat in specific parts of the body (back fat, belly, arms)... Once your get your nutrition along with clean healthy eating in line, that's when you'll see real changes happen. You'll see the fat fly off, your muscles nice and toned and your results will last! #tip #cleaneating #realdeal

This is amazing and flavor packed! Ingredients: 2 - 3 lbs Chicken Breast Olive Oil 1 TBSP Thyme Pink Himalayan Salt 3 -4 Tomatoes chopped 1 Cucumber chopped 1/2 Red Onion diced 1 Clove Garlic minced 2 - 3 Basil Leaves sliced Feta Cheese crumbled Directions: Clean chicken and place in zip lock bag. Add 2+TBSP olive oil, Thyme, and 2+ tsp Pink Himalayan salt to the bag. Zip bag and make sure everything covers the chicken. Place in fridge 30 min or over night for more flavor. Grill chicken on the grill for 4 min then flip and cook till done. Then allow chicken to rest on a plate covered for 5 min. In a separate bowl add tomatoes, cucumber, red onion, basil, garlic, 2 TBSP olive oil, 2 tsp Pink Himalayan Salt and mix together. Sprinkle Feta Cheese over the salad once ready to serve. Serve with Quinoa.

My BIO is pretty long because I have been through A LOT! So here is a quicker version to explain all of what I have been through and what I found that has worked and helped me make PCOS manageable.

Yay!! We completed the Ultimate Reset!! I could not be happier right now. Although I did not do this for weight loss, I did lose lbs and inches from all over. I'm pleased with the results and feel much better, which the improved health was my main goal and we nailed it! I had a few struggles, with a detox that is normal as your flushing all sorts of junk, but all was doable and I am thankful for the friends and support during this challenge. We all leaned on each other which made life more bearable! ❤ u all!! My husbands company has us do blood work yearly for our insurance premium. Typically they have us do it once the holidays are over, you know right after we have finished stuffing our faces with less then stellar choices. So I'm excited to see the differences in the blood work now that the Reset is over and I have a clean slate. Should be very cool! Not a fan of needles, but its worth it!! I also did my measurements and have before and afters too. Brett is letting me shar...

Carrot Quinoa Soup It may not sound like much, but this soup was extremely yummy and filling! Great for a cold night and easy on the budget. - 6-9 Carrots peeled and chopped (I chose colored carrots this time) - 1/2 Yellow Onion minced - 4 Celery stalks chopped - 1/2 cup Quinoa - 1 32oz box Veggie Stock Directions: - Sautee onions until tender in olive oil on med heat. - Add carrots and celery and sautee until tender. - Add Veggie Stock and bring to a boil, then lower to Low heat. - I cook the quinoa separately and add at the end. **You can cook the quinoa in the soup, however you will need an extra cup of liquid. - Add salt and/or Red Pepper Flakes to jazz it up.

Chocolate Shakeology Mug Cake Perfect for sweet treat treat that is low in sugar! (You could probably use any flavor Shakeo you have on hand) I used Vegan Chocolate and it was awesome! Ingredients: 1/4 tsp baking powder 1 tbsp Organic Maple Syrup 1 scoop Chocolate Shakeology dash of salt 1 egg optional mix in: 1 tsp peanut butter, cocoa powder 2 or 3 tbsp cashew milk (unsweetened) Directions: In a mug mix Shakeology, baking powder, salt, cocoa, and sweetener. Next, mix in an egg and 2-3 tablespoons of water/milk. Mix until dry ingredients are wet. If you’d like to add peanut butter, put one dollop in the center and push it down a bit. Microwave for 90 sec. When it is done the edges will pull from the sides. Enjoy! Calories: 230 Calories with PB: 260 21 Day Fix: 1.5 Red, (& 1/2 Grey if PB added)

Changes don't happen over night, but they do happen! Consistency and smart choices are the key!! I didn't start out with a goal to lose weight, that was just a bonus. My initial goal was to become healthy again because I was struggling in so many areas. I couldn't sleep, think straight, my moods were crazy, hormones were a mess with PCOS, and my cravings were through the roof! Thankfully with the right tools, support, nutrition and consistency I was able to reclaim a healthy ME again! Are you feeling stuck and in need of a change? Try my next healthy Pre-Turkey Day Challenge! You can do this!! Email me at fitfaband38@gmail.com or click going to my event below. 👇👇👇 I am so excited for this Pre-Turkey Extravaganza event! We all do it yearly... Stuff our faces until we want to pop. Then we ignore that we are feeling bloated and uncomfortable, put on baggy clothing and wait until after the holidays are over to start feeling better again. S...

Pumpkin Spice Protein Pancakes are perfect for fall! Ingredients: 1 cup pumpkin puree ¼ cup unsweetened almond milk 3 large egg whites (⅓ cup) 1 tsp. pure vanilla extract 1 cup quick cooking oats 1 scoop whey protein powder, vanilla flavor ½ tsp. ground cinnamon ½ tsp. ground nutmeg 1 tsp. baking powder Nonstick cooking spray 2 Tbsp. reduced fat (2%) plain Greek yogurt Preparation: 1. Combine pumpkin, almond milk, egg whites, and extract a medium bowl; whisk to blend. Set aside. 2. Combine oats, protein powder, cinnamon, nutmeg, and baking powder in a medium bowl; mix well. 3. Add oat mixture to pumpkin mixture; mix until just blended. 4. Heat large nonstick skillet lightly coated with spray over medium heat. Ladle about ¼ cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles form on top. Flip. Cook for 90 seconds, or until golden brown and cooked through. 5. Divide pancakes between two serving plates; top evenly with yogurt. ...

Have you ever tried stuffed peppers? YUM!! Super easy to make too!? This was last nights dinner. Along with a side of steamed green beans. -Chicken chunked -Quinoa or your choice of grain -Adzuki beans or your choice of bean -Mix together in a bowl -Add mixture to peppers -Top with cheese if you like -Bake for 30-40 min at 350°

Some days your just not gonna feel like working out, drinking water or eating right. Those are the days you have to push a little harder and speak some truth to yourself. Do I want to do this today, "No". Will this help me, "Yes". Will being consistent get me to my healthy goal faster, "Yes". Enough said... I have found speaking some truth to yourself, asking yourself some questions about why your struggling really helps when your having a crummy day. Its been an important part of my healthy journey to identify the stumbling blocks. Sometimes we allow others to interfere with how we feel, sometime we just feel out of control in general or just have a bad attitude towards life and circumstances. So the questions come in super handy to identify the route problem, so you can get a handle on things and make some positive choices for yourself. Today I had to ask myself some tough questions. And I came to the realisation that I was not the one in control o...

As hard as it is to fight your junk food urges, if you have kids, you probably know that getting Junior to make smart food choices is triple the challenge. It’d be excellent if you could just yell, “Hey, you! Eat your spinach!” But you can’t. As is the case when dealing with most aspects of a child’s life, it takes commitment, patience, and some serious cunning to steer them down the right path. If you’ve watched the “Healthy Eats” disc of the ChaLEAN Extreme program, you know that Chalene and her husband Brett made a commitment to teach their son Brock and daughter Sierra the benefits of a solid diet. Here, in Chalene’s words, is a little insight on how they did it. 1. Portion control. Digging into the entire box of goldfish crackers, or any other kid’s snack, is a bad idea. So it’s a good idea to empty out that box into smaller ziplock bags, for better portion control. Do this the moment the treats are pulled from the grocery store bags! This helps children unders...

Zigzagging is the most powerful tool in your nutrition arsenal for adjusting your diet as your fitness or your goals change. Whether you want to lose weight, gain weight, or just eat so that you perform at your best, the most effective tool to figure out how much you should be eating is known as zigzag dieting . Also referred to as “refeeding” in bodybuilding circles, it’s a technique I’ve been using for years. Here’s how to zigzag diet: On 2-3 days of the week, eat the same number of calories you usually would. On the remaining 4-5 days, eat more (or less) calories. The general practice is 4 days of change and 3 days of remaining the same, but some prefer 5 and 2, or even changing daily as shown in the graph below. No matter which plan you follow, your body will tell you if it was a good idea by responding better (or worse) to your workouts. While it’s generally used to add calories (hence, “refeeding”), it works the same in both directions. Continue zigzagging up and...

If you just started an exercise plan or are working out more consistently, you may need to change how you fuel your body to get the most out of it. Common nutrition mistakes such as drinking your calories or eating too much postworkout may be the reason why you can’t lose weight (or inches) even though you’re giving it your all. Although getting fit isn’t just about the scale, it’s still an important factor, so we’ll break down 5 common problems—and how to fix them—to get you back on the path to results. Problem 1: You have no idea how many calories you’re really eating It’s common to think more exercise = more calories. But if you’re trying to lose weight, you may be adding on as many calories as you’re burning—or more. “Think about the food that you’re eating to fuel your workouts and ask yourself how it fits into your total calorie allotment for the day,” advises Felicia Stoler, MS, RD, a nutritionist and exercise physiologist. Just because you hit the cardio hard tod...

The simple rule for millions of years has been to eat to survive, but our modern lifestyle seems to have it flipped. Now, with obesity rates on the rise and affecting more than one-third of Americans, according to the Centers for Disease Control and Prevention, it seems humans survive so they can eat. "What we should eat", has been debated as diet recommendations have changed over the decades from fat free to high protein to low carb. As has the simplest of factors — how much we should eat — with calories occupying the central role. But what about when ? If your goal is weight loss, should you eat throughout the day or is there value in reserving meal times for certain segments of the day? It turns out that answer is personal. “The recommendations for eating patterns (including the number of times you eat throughout the day as well as when you eat) needs to be approached on an individual basis taking individual goals into consideration,” says Jessica Bachm...

I love meal prep! It comes in so handy. Although the food does seem to go faster then expected, what I have found is because the food is ready to go everyone makes better choices including the kids. We all make less lazy choices, which saves us money because we are no longer having to go buy fast food for lack of preparation (forgetting to defrost food, which I was nutoreous for doing). And everyone feels better and behaves more pleasant because their body isn't having to deal with toxic, chemically junk from poor food choices. What are your favorite snack/meals to prepare ahead of time? Anything specific your kids like? Mine obviously like berries! Lol!

I am hosting another FREE 5 Day Clean Eating group!! Complete meal plan, shopping list, support, and tips and more, over the course of 5 short days you will be amazed at the changes your body will make! How to join: 1. Send me a friend request (if we are not already friends) at www.facebook.com/Leigh.h.ingham 2. Click the EVITE link, check out the details and click "GOING". https://www.facebook.com/events/352588111603956/ 3. Don't miss out on the SPECIAL group link within the details section of the EVITE. You will need this info to gain access to the PRIVATE group!

Since this is a Blog about PCOS, I am just going to come right out and be totally open about something most people would shutter to speak of out loud. My menstrual cycle! There!! I said it out loud. Now, you can uncover your eyes and keep reading. LOL! I have struggled with crazy menstrual cycles my entire life. I was a late bloomer and since the age of 14yrs almost 15yrs, I have not been able to have more the 3-5 cycles a year at most. Most ladies would be grateful not to have a period. And most women have been quite frank and told me outright how fortunate I am to NOT have mine. The fact of the matter is they just don't really understand why having a regular menstrual cycle is so important to me or the body. While I may seem crazy, I would prefer to be regular like most ladies because to me it's a sign of good health. Although periods are a pain to go through, they do provide several things for a woman. They help cleanse the body of the old and prepare for the new. A hea...

Keeping things simple is my rule of thumb. The less ingredients the better. I had better be able to understand every ingredient on the list and not have to decipher it or google it! The fresher the better!! In my opinion your diet is a way of life and not something that is restrictive. Finding healthy options should not be frowned upon. Now days there are so many different ways to make fresher food options into so many fun and amazing tasting meals! Even ice cream!! So I encourage you to reach beyond your limitations and try out something new today. :)

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. ...

5 Day Clean Eating Crock Pot Group, kicks of Jan 19th!   Full menu with shopping list.  Held in a private group on Facebook.  Feel free to share this with your friends!! Requirements: You must have a Crock Pot. You must participate. You must have a goal you are working towards. ***Friend me on Facebook and send me a message so I know to get you added to the group. Jan 15th is the deadline to join the group, to ensure everyone is prepared with a shopping list and has time to shop. We start cooking Jan 19th!***   #‎ crockpot‬ ‪#‎ cleaneating‬ ‪#‎ recipe‬ ‪#‎ private‬ ‪#‎ getfit‬ ‪#‎ doctorwho‬ ‪#‎ inspiration‬ ‪#‎ motivation‬ ‪#‎ cook‬ ‪#‎ slowcooker‬ ‪#‎ food‬ ‪#‎ healthyforlife‬ ‪#‎ healthyandlean‬ ‪#‎ fitmom‬ ‪#‎ cookathome‬