Avoid processed foods:

Processed foods are packed full of excess salt and sugar and toxins in the form of colorings, flavorings and preservatives. While it’s hard to avoid eating some processed foods, especially when we want a convenient option, eating a lot of them (even when they are branded “healthy”) will add unnecessary toxins to your body and disrupt things like hormone balance. I know it’s time consuming but try to prepare as many meals for yourself as possible – you can always cook batches of your favorite meals (soups, curries, chili, stew) and freeze them for convenience.

Eat Organic:

Wherever possible, try to eat organic, especially fruit and vegetables. Organic vegetables tend to have a higher nutrient content and fewer toxins, plus the flavors are so much better. Intense farming has stripped the nutritional content and flavor out of many foods. It can be expensive to eat organic, so at least try to stick to these Top 10 Foods to Eat Organically, because they are treated with more pesticides or absorb them more.

Eat Local:

Most supermarket’s stock fruit and vegetables that have been shipped from a great distance. They may seem fresh but some of them will have been sitting around for days or even weeks, with the nutritional content gradually depleting over time. If you can buy local seasonal produce you have a better chance of it still being vitamin-rich, and with the increased popularity in farmers’ markets this should be even easier to do. If you can manage organic and local, that’s even better.

Avoid Coffee and other Caffeinated Drinks:

Let me begin by saying: “My name’s Lisa and I’m a coffee addict”. This is one of the hardest things for me to do and although I’ve given up coffee in the past I usually find my way back to it. However, caffeine increases insulin levels, reduces nutrient absorption and may lower fertility rates.

Drink Plenty of Water:

I’ve already written about the benefits of drinking water including flushing out toxins, improving nutrient delivery and aiding weightloss. If you know you don’t drink enough water then make a commitment to increase your intake. Also, consider the benefits of drinking hot water and lemon to start your day.

Exercise:

Not a dietary guideline but still important to your general wellbeing and weightloss. Get moving on a regular basis!

What aspects of your diet plan do you think are the most important? Are they in this list? Please share your own guidelines below

Further PCOS Diet Plan Guidelines is a post from: PCOS Matters... Please visit the blog for more information on PCOS

What’s the Difference Between Low-GI and Low-GL

Not much!

Both focus on eating foods that release energy slowly and prevent spikes in your insulin levels. The Glycemic Index was created to show how quickly different foods affect the body’s glucose levels. The Glycemic Load refined this further by concentrating on average portions of each food, as low-GI doesn’t take this into account and can therefore exclude some foods (like my favorites – Broad Beans) as being higher GI.

I’m going to focus on the Low-GI guidelines, which are better known, but if you want to refine things further you should read up on Low-GL.

Main Guidelines for a Low-GI Diet

All carbohydrates are given a GI number between 1 and 100 based on how much glucose is released into the bloodstream after consumption. Levels were taken at regular intervals and are based on 50g of the carb in all cases.

Foods with a number of 1 to 55 is considered Low-GI, 56-69 is moderate, and 70+ is high-GI.

• Enjoy 3 meals and 2 snacks every day. Don’t get hungry but don’t feel stuffed either. Small regular meals are better than a few large ones.
• Get the majority of your carbohydrate from fruit and vegetables – the kinds of foods that have been around for years. These are mainly Low-GI. You should aim for 7+ portions of Low-GI fruits and vegetables every day.
• Avoid sugar and refined carbs – especially “white” carbs – like bread, pasta, cakes and pastries, as these are usually High-GI.
• In general, wholegrain and unrefined carbs are more likely to release energy slowly but check their GI value, as many are classed as medium or high GI and should be eaten in moderation.
• You can still eat some higher GI foods but make sure you consume them in moderation and combine with Low-GI or high protein foods. The general guideline seems to be that for every meal, half of it should have a GI below 50 and no component should have a GI above 70.
• Eat more pulses such as lentils, beans and chickpeas. Base your meals around these rather than the higher GI rice or potatoes. They also tend to be higher in good nutrients.
• Avoid sugary drinks and replace with water, herbal teas and juices. Be careful when choosing fruit juice as many of them are packed with sugar, and with the fruit’s fiber removed can become high-GI. Experiment with vegetable juice or a mix of fruit and vegetables.
• Eating Low-GI is not an excuse for eating high fat and mega calories. Stick to good fats and lean proteins. Mix up your proteins with oily fish, seafood, eggs and lean meats.
• If you’re a vegetarian or vegan, make sure you get plenty of protein from a mixture of sources, including quinoa and beans.
• Dairy products are mainly Low-GI and the general guideline is to eat low fat dairy products to ensure you get the necessary calcium. I’m torn on the topic of dairy as most animal dairy (cow’s milk, cheese etc.) contains hormones, traces of antibiotics and other toxins. I would suggest you get as much of your calcium as possible from leafy green vegetables and legumes instead.

These are the general guidelines for a Low-GI diet plan. In the next blog post I’ll include some additional recommendations you might want to follow. If you’re interested in a Low-GI diet then these resources may also help.

Low GI Diet Plan Guidelines is a post from: PCOS Matters... Please visit the blog for more information on PCOS

As children we instinctively understand that to achieve something we have to learn new skills – nothing happens instantaneously. Passing an exam can take years of study, playing a sport well can take hours of practice, and even learning to walk requires us to hone certain skills and a lot of trial and error. Yet, as adults we start to expect things to happen quickly and to be able to achieve things with little effort.

Dieting is a case in point. We’ve been conditioned by the dieting industry and our own desires for quick results to believe if we find the “definitive” diet and follow it precisely, we will lose weight quickly and effortlessly and all our problems will be resolved.

The reason many diets fail is because we treat it as an “all or nothing” experience. This year on January 1st thousands of us will have resolved to lose weight. We start following our diet of choice. By the end of the month the majority of us will have already given up for one reason or another…many of us will be looking for the next diet to follow because this one didn’t work well for us.

Firstly, I want you to avoid thinking about your PCOS diet as being a “diet” in the sense we have come to know it. Instead think of it as a lifestyle change – or series of lifestyle changes.

Next, throw out any ideas of this diet being “all or nothing”!

Changing your eating habits for the long term requires a mental shift just as much as it requires a shift in behavior. If you believe that this diet is all or nothing and your will power alone will keep you following it exactly then you will soon be disappointed.

Building will power takes time. Most of us have weak self-control – that’s why we find ourselves needing to change our diet and exercise regime – and in the same way as you need to build your lifestyle changes gradually, you also need to strengthen your will power steadily.

Something is going to happen that will weaken your resolve or make you lapse in your new regime. I can guarantee it.

I’ve just come down with a cold bug. The last thing I feel like doing is worrying about what I’m eating so I’m not worrying about it (thankfully, all I feel like eating is soup, so not too bad). Many of you will still have chocolate and other treats left from the holidays and may have already succumbed to temptation. Or maybe a friend invited you to dinner and you gave in to the pressure to eat that sticky, sweet dessert. If you’re doing an “all or nothing” diet you’re going to feel like a failure as soon as you slip up. The first failure may not stop you but each little slip will eventually lead to you giving up…after all, it’s just “too hard” to stick to the diet so precisely.

Learn to realize that failure is not a bad thing. Mistakes help you learn lessons so that you can change your responses the next time temptation comes along. A long term change in habits requires mistakes to be made.

So, don’t beat yourself up over making slips, and instead adjust your thinking that these mistakes are a bad thing. Each slip is just an indication that an adjustment needs to be made to your journey.

The Problem with the All or Nothing Diet is a post from: PCOS Matters... Please visit the blog for more information on PCOS

Happy New Year and a special welcome to all of you who have committed to making 2012 the year you make changes in your life to help kick your PCOS in the butt!

Many of you are asking me what this PCOS diet is, and I thought it would also be useful to tell you what it isn’t:

• It isn’t a specific step-by-step diet that everyone should follow. Personally I’m starting off by doing the Insulite way, but some of you may choose to follow a specific Low-GI diet, Weightwatchers, Slimming World or similar. You need to know there is no specific diet that will work for all (no matter what the diet “gurus” tell you) and the most important thing is to commit to starting “something” and then adapting as you go along
• It isn’t a miracle diet that will make the weight miraculously disappear, along with your PCOS symptoms. It’s important to realize there are no miracle diets and that by jumping from one diet to another is not going to help you.
• It isn’t an all or nothing diet. If you enter this thinking the moment you make a mistake that you’ve failed, then you will give up quickly. Gradual changes are more important and will last longer.
• It isn’t a fad diet that will help you lose weight in a matter of months so you can return to unhealthy living choices.
• It isn’t an opportunity to beat yourself up all the time about failing, or to feel deprived – these kind of thought processes are as unhealthy as some of the foods we put in our bodies.

So what IS this?

1. It’s a long term commitment to eating healthily, taking any necessary supplements, exercising, and getting yourself mentally in a good place.
2. It’s a gradual process to change your unhealthy habits into healthy ones and maintain them for life.
3. It’s about eating wholesome, natural foods and a well-balanced diet that provides your body with every it requires, while removing toxins, processed foods and stimulants.
4. It’s about discovering what’s best for your body and your PCOS and integrating those changes into your lifestyle.

If you’re not sure where to start then I suggest you explore the Low GI route – there are some useful resources on this page that can help – and find a way to integrate it into your lifestyle. You can also read here about why Low GI is one of the best long-term solutions for eating with PCOS.

Find options for low GI meals you can eat for breakfast, snacks, lunch and dinner that you will enjoy, and this week start to integrate them into your life. Next time you’re at the supermarket start to make sensible food choices, and if you have a family find ways to include them in it. This is a healthy lifestyle change that will benefit everybody, whether they have PCOS or not.

Welcome to 2012 and a Healthier You is a post from: PCOS Matters... Please visit the blog for more information on PCOS

Actually, I haven’t put any weight on, but the situation meant that my focus was very much elsewhere, and when my Dad died I lost the desire to do anything but get through it emotionally, while still trying to earn a living. However, in the back of my mind I knew I was still committed to following a diet and exercise program that would benefit my PCOS and help me lose some weight.

So, with Christmas over I’m ready to really kick my PCOS in the butt and adjust my lifestyle even more.

Do You Want to Join Me?

I’ve written before that I don’t make New Year’s Resolutions, however the start of the New Year is symbolic of being able to make a fresh start so I’m encouraging as many of you as possible to join me in eating, exercising and getting into the right mental state to help your PCOS in 2012.

If you’re interested, you’ll find this website will feature regular, more detailed posts on the topic of PCOS health, fitness and diet, while the My PCOS Diet blog will contain shorter posts, weight and eating updates, and inspirational stuff to help you on a day to day basis.

If you want to get involved then I’d urge you to visit the dedicated Facebook Page at Your PCOS Diet, make your commitment, and tell us about yourself. Then keep us updated every week and share your triumphs and your problems. You can post pictures of the scales going down as you lose weight, your favorite recipes, or even your own before and after photos when you start to see a difference.

If you have your own blog or Facebook page where you’d prefer to share this information, then let us know where to find you by posting a link or adding a comment below here.

Will I Still Be Following Insulite?

I’m still committed to continuing with Insulite and I recommend you read about their program as the information on their site is extremely useful. However, I know that money is tight for many and you may not be able to afford it at the moment. This will not prevent you from joining in with this 2012 (and beyond) challenge. There are many routes to achieving your goals and the information I share here will be useful to all. We’re also going to tackle some of the mental stuff that gets in the way of you (and me) losing weight, staying on track and achieving our goals.

So, let’s get started!

Are You Ready to Kick Your PCOS in the Butt in 2012? is a post from: PCOS Matters... Please visit the blog for more information on PCOS

I’m going on a PCOS Diet.

I hate that word – diet. We’re are always on a diet – our diet is whatever we choose to eat every day – but the connotations of it are that we’re following some extreme measures to lose weight.

My PCOS diet isn’t going to be extreme but it is more focused on dealing with the symptoms of PCOS and I will be trying to lose weight in the process.

Why Am I Dieting?

I haven’t focused on a specific diet since I followed the Vegan detox a few years ago which, while I did lose weight, was more about feeling healthier and eliminating my body of toxins. In fact, during my 30s I’ve pretty much avoided traditional dieting (apart from 2 unsatisfactory stints at Weightwatchers) in favour of just trying to eat healthily on a regular basis.

But, I recently stepped onto the scales (not something I do very often) and discovered I’ve piled on an awful lot of weight since I did that detox (and I was pretty hefty even then). The funny thing is I still think of myself as being the weight I was 15 years ago and when I look in the mirror I don’t see myself as being anywhere near as big as I am (your mind prepares you for what you see so you get a skewed image of yourself). But, recent photos and tighter clothes have left me quite shocked at how big I am now.

Other reasons for the focus on my diet and exercise:

1. My PCOS symptoms are getting worse…seriously, hairs on my chin and neck…what’s that all about?!
2. I’ve been feeling totally unfit and taking part in a 5km charity event recently made me realise just how bad I am (those hills were killer)!
3. I have no energy
4. I’m also dealing with Hypothyroidism and I’m positive that improving my overall health will improve the effects of that too.
5. Although I eat a generally healthy diet I have become addicted to sugar again and have been eating too many simple carbs.
6. 40 is approaching fast and I know that if I don’t do it now it will be even harder as I get older.
7. I’m sick of not being able to find nice clothes that fit
8. So many of you ask about losing weight with PCOS (most asked question) and I want to offer some help in that area

What Diet and Why?

I’ve chosen to sign-up to one of the few diet plans that is dedicated to dealing with PCOS and Insulin Resistance – Insulite – for a number of reasons:

• Like I mentioned, it’s focused specifically on the problems I have
• I often recommend Insulite to women with PCOS and have always been happy to do this (based on reputation, recommendation and investigation) but I would like to be able to have first hand knowledge of Insulite and what it can do for women.
• The primary component of Insulite is their Nutraceuticals, which are blended and designed to deal specifically with PCOS and Insulin Resistance (trying to balance your own supplements, vitamins and minerals can be a mammoth task).
• They advocate a good, healthy diet and regular exercise – no fads, no major deprivation.
• Insulite offer their own support system too, so you can get good advice from people who know all about your PCOS and have experience of dealing with it. I’m sure we’ve all been frustrated by bad advice or lack of PCOS knowledge when it comes to diets.

Now, I am aware that Insulite requires a financial commitment and that put me off for a while (especially as I’m in the UK – US shipping is currently free but International shipping is $50). However, as someone pointed out to me on the PCOS Matters Facebook page, what price do you put on your health?

I don’t want to be flippant about this as I know some of you are still financially strapped, regardless of how important your health is to you. But, if you’re wavering on signing up because it seems just a tad too expensive, consider this: the actual cost works out at just over $3 a day – the cost of a daily cup of coffee. I worked out how much it would cost to buy the equivalent supplements that make up the Insulite formulations and it was seriously pricey!

If you would like to follow along with my progress then I’ll be sharing as much as I can online. For those of you that aren’t really interested in the day-to-day progress, stick with this blog and our main Facebook page where I will only be posting overall lessons learned and general PCOS diet information.

But, if you want more details on how I’m doing, and especially if you want to join me, then I’ve set up a My PCOS Diet Tumblr blog and a Facebook Page called Your PCOS Diet, where you can read my regular updates, discuss the diet further and share your own results.

I’d love you to join me in this, if you’ve been considering making changes and want some support. You don’t need to be following the Insulite System, but I won’t be encouraging fads or starvation – it will be the triumvirate of supplements, healthy diet and regular exercise that will dominate discussion, and any adjustments I have to make along the way.

I’m on a PCOS Diet is a post from: PCOS Matters... Please visit the blog for more information on PCOS

The show was interesting because:

(a) it proved a number of dieting “myths” (things you may have heard about dieting but were unsure if they were true or not) and

(b) it was presented by a doctor who admitted he needed cold, hard scientific proof. Like most doctors he was taught at medical school (and tells his patients) that weight loss is a simple case of burning more calories than you eat. The programme proved to him that while this is still the basis for any diet, there are some things you can do to improve your chances of weightloss.

Another interesting point was that he had a full body scan to see how much fat he was carrying. Although he wasn’t particularly overweight (carrying extra pounds but by no means fat) the scan showed that he had a dangerous amount of fat around his internal organs. Not too many years ago the idea that even thin people might have “internal fat” was considered nonsense but now it can be proved.

The 10 Things You Need to Know About Losing Weight

1) Don’t skip meals (especially breakfast). It will make you crave higher calorie food.

The doctor’s brain was monitored while he looked at pictures of low and high calorie foods. When he missed breakfast and was hungry, he craved higher calorie foods than when he had eaten. The brain tries to compensate for your hunger by making you want to fill-up on higher calorie foods.

2) Use smaller plates.

This one is simple and one I’m sure you’ve heard before. Although you might think that you can’t fool yourself this way, if you use smaller plates (reducing from a 12 inch plate to 10 inches), you will reduce and control your portion sizes. Experiments show you will eat 22% less food overall.

3) Count your calories.

Again, this is an obvious one, but the point was that it’s not always clear which foods are low in calories. You can eat more but consume fewer calories by substituting lower calorie options.

4) Don’t blame your metabolism.

Some people do have a metabolic disorder, but in many cases a slow metabolism isn’t the problem. What’s more likely is that you’re forgetting exactly what you’re eating or not realising some of the hidden calories. We under report what we eat by as much as 50%.

5) Protein will make you feel fuller for longer.

Food triggers the hormone PYY which tells the brain you’re not hungry. Protein triggers more PYY and suppresses hunger pangs for longer.

6) Soup keeps your stomach fuller for longer.

Soup increases the overall volume of the meal and then cannot drain out of the stomach as quickly. It should be noted that the soup must be well blended and thick and that the experiment was done with the same amount of food and a glass of water, but one group drank the water (which expanded their stomach) and ate the meal while the other group had it all blended together.

7) The wider the choice, the more you eat.

You are likely to eat 30% more when you are given more variety because it triggers the instinct to try everything.

8 ) Low fat dairy helps you excrete more fat.

This one is hard to believe, especially as these are usually the things we give up first when dieting (due to their fat content), however if you eat the same calories (and same amount of fat) in a meal but include low fat dairy (where the only difference is the calcium content) then double the amount of fat is excreted.

9) Exercise goes on burning fat even while you sleep.

This is one I thought was a total myth (mainly because I’ll make any excuse not to exercise and this did sound too good to be true). As you’ll know if you use any kind of monitoring device, when you exercise you might (at a push) lose 100-200 calories. In this experiment, after 90 mins of walking, the doctor burned 19g of fat – the equivalent of a regular bag of crisps/chips.

Initially, exercise will burn the easiest energy source – mainly carbohydrates – but once that’s depleted and until it’s replenished (22-24 hours) the body is forced to take its energy from fat in the body. By the following day the doctor had lost 49g of fat and his body was still burning fat at a faster rate.

10) You don’t need to join a gym to burn off extra calories.

Keep moving and lose weight. Even if you hate exercise, adding more activity to your day will help you burn fat. Raising your heart rate by moving around (taking the stairs, moving around while on the phone, walking a little further) and making small changes will result in significantly more calories being burned.

So, there you have them. Of course, this information is not targeted solely at women with PCOS but, in general, it’s excellent advice to boost your weight loss efforts.

10 Things You Need to Know About Losing Weight is a post from: PCOS Matters... Please visit the blog for more information on PCOS

Can you believe we are already 3 days into 2011?

I’m sure many of you made the New Year’s Resolution to lose weight this year (I’m sure some of you make that resolution every year). Or maybe you have given something up you know is bad for you (like sugar).

So, how’s it going so far?

I Don’t Like New Year’s Resolutions

I never make New Year’s resolutions. It’s not because I don’t feel I need to lose weight or get fitter or give up some of the bad things in my life…it’s because I find they rarely work.

We resolve to lose weight as soon as the new year begins (even though the chocolate and cake is still hanging around from Christmas, begging us to eat it) and within a few days, or even a few weeks, we already feel we have failed.

Resolutions tend to be based on negatives – what you don’t want, what you won’t do any longer. The negatives usually leave us feeling deprived and, when we give in to temptation, we then feel as if we have failed.

The other problem with resolutions is they tend to be too abstract – “I’m going to lose weight”-  and don’t focus on the actual baby steps you need to take to achieve this.

Set Goals Instead

Goals are much more positive and constructive.

Set yourself an overall goal for the year and how you will feel when you achieve it. Make that goal realistic, manageable and measurable.

“I will lose 100 pounds by the end of the year” may not be achievable for the average woman with PCOS. That’s over 7lbs a month or 2 lbs a week. It’s possible but may lead to discouragement if you find some weeks you are “only” losing half a pound, when in truth any weight loss is fantastic!

“I will lose 50 pounds by December 31st 2011” is much more achievable and can be broken down into monthly targets of 3.5lbs a month.

Notice I listed the goal as “I will…” – make it a definite to add more weight and positivity to your goal.

Believe It

Quite often we sabotage our resolutions immediately because in our minds we don’t believe we will achieve them.

Think about what this weight loss will mean to you and your future. How will you feel at the end of the year if you do this? What will you be able to do as a result?

Imagine how great you will feel to go to the park with your kids and run around with them without feeling out of breath. Or, if you have been trying to conceive, imagine how great it will be when the doctor says you are at your optimum weight and have improved your chances of conception. Or how about fitting into that evening dress or swimming costume you’ve been holding on to all these years in the hope it will fit again?

Picture those things happening. Play them in your mind and feel the positive emotions you will feel when they are happening as if they have already happened.

Have you always had an inkling to try surfing but are too embarrassed to put on a wetsuit? Do you want to travel but get embarrassed asking for a seatbelt extension on planes? Do you wish you could walk into any high street shop and buy clothes that fit?

Imagine it, feel the positive emotions, believe it will happen!

Set Smaller Goals

December 2011 is a long way off. It’s easy to become discouraged along the way if you have only one big goal to achieve, so break your goal down into smaller monthly and even weekly goals.

Again, make them positive, manageable and measurable.

This week, you could set yourself the goal of adding 3 more vegetable portions to your meals. Or, fit-in 3 sessions of walking briskly for 15 minutes.

This month, think about your clothes feeling looser and maybe even dropping a clothes size, being able to build up your fitness to walking a brisk mile every other day, or finding 3 new healthy recipes to add to your repertoire.

Massive change cannot happen overnight so give yourself a break and work out what you need to do to build up your healthy eating and fitness.

Make Yourself Accountable

When you have set your goals, make yourself accountable. Write them down, tell others. If you feel uncomfortable telling family or friends (who often roll their eyes as if to say “we’ve heard it all before”), then find a forum to share those goals with like-minded women. At the very least, put them down in a personal journal.

Don’t forget to write down and celebrate your achievements as well. The little successes are just as important as the big ones as they make you realise you CAN do it and the bigger goal becomes ever more achievable.

Sit down and write your goals now for the year and for the coming month. Then close your eyes and see it already happening and revel in the great feelings of achieving that goal.

If you’d like to talk about your goals with other women with PCOS and set yourself some mini goals “out loud” each month, please visit the PCOS Matters Facebook page. We’d love to encourage and celebrate with you!

For help in achieving your PCOS diet and fitness goals for 2011 you might be interested in these PCOS resources I’ve compiled.

PCOS Diet: I Never Make New Year’s Resolutions is a post from: PCOS Matters... Please visit the blog for more information on PCOS

What does this mean and what does it have to do with your choice of PCOS diet?

Let’s start by explaining what Insulin Resistance is…

We all need glucose in order to provide energy to our cells, and insulin is the hormone our bodies use to convert our food into glucose. When you are Insulin Resistant, the insulin your body produces doesn’t do its job properly and struggles to convert your food into energy. The body creates much more insulin than normal to try to metabolize the food. This leads to you putting on weight and, eventually, can cause your body to stop being able to produce insulin at all, resulting in Type 2 Diabetes.

What Does this Mean when Looking for the Best Diet for PCOS?

The modern Western diet tends to be high in sugar and refined carbohydrates (breads, cakes, cookies, pasta etc.), causing your body to work overtime trying to metabolize it, and boosting those insulin levels even higher. We also consume fewer nutrients in our diet, meaning your body doesn’t always have the things it needs to repair and protect itself.

Any eating plan you choose to follow needs to focus on foods that will not cause sudden sugar spikes (and the resulting insulin spikes). Instead you want to focus on foods that release their energy slowly and more evenly. You also want to concentrate on foods packed with natural vitamins and minerals.

This is why women with PCOS are often recommended to follow a Low-GI (Glycemic Index) or a Low-GL (Glycemic Load) diet, or might be referred to a Diabetic diet.

A Low-GI (or Low-GL) diet simply means you eat foods and combinations of foods that release the energy slowly. The Glycemic Index was created to show how quickly different foods affect the body’s glucose levels (with each one being given a numerical value between 0 and 100). The Glycemic Load refined this further by concentrating on average portions of each food.

At its simplest level, low GI foods tend to be: most fruits and vegetables, whole grains, legumes, pulses and nuts. The foods you should avoid and that fall in the high-GI category are the refined carbohydrates – anything made from white flour, many breakfast cereals, most forms of potato and refined sugar.

Of course, this is a little too simplistic and I recommend you learn more about it from the experts. There are plenty of books written on the subject and I have added 2 to the PCOS Diet section of the website.

Insulin Resistance PCOS Diet is a post from: PCOS Matters... Please visit the blog for more information on PCOS

We all know that being a healthy weight will help with our PCOS symptoms, give us a better chance of conceiving (if we want to have children) and help combat some of those health issues that women with PCOS are more prone to. I’m sure you’ve heard this from your doctor. But being told it and actually losing the weight are a million miles apart!

I’ve been promising to write a blog post about dieting for PCOS for weeks now and started making some notes, but when it came down to it I realised this warrants more than a single blog post. There is so much to say on the topic when it comes to diet, exercise and supplements that will help with the weightloss for women with PCOS.

So, this is the first in a series of blog posts on the topic of PCOS diet.

Avoid Fad Dieting

There’s no quick fix to losing weight with PCOS. In fact, there’s no quick fix or magic pill for losing weight whether you have PCOS or not. Losing weight is tough. If it was easy there wouldn’t be so many obese people in the world – we’d all take a special pill and stay skinny!

But the unfortunate truth is that if you have PCOS you are likely to find it harder to lose weight than most people, especially if you simply follow a generic diet plan. We all know what it’s like – we lose a few pounds, feel great, then can’t seem to shift any more, get fed-up, and soon revert back to our old eating habits telling ourselves “it’s the PCOS”!

Eating for Life

Most of us want to know that we can follow a “diet” for a few months, lose loads of weight and then revert to our old eating habits. This isn’t a healthy way to view weight loss, whether you have PCOS or not. It will only result in you putting the weight back on quickly and usually even more than before. And the more you follow a pattern of yo-yo dieting, the harder it will be to lose the weight the next time.

Any diet needs to be a change of eating for life. Your diet should be about your health not just your weight. That doesn’t mean you have to give up occasional treats but it does mean you should take care of your body by feeding it good, nutritious foods and taking enough exercise.

It’s a Mind Game

One of the keys to successful weight loss isn’t what you put in your body… it’s what’s going on in your head.

The right mindset is vital to changing your eating habits and sticking to them (including not getting mad at yourself and giving up the moment a piece of chocolate passes your lips). This also involves creating realistic, achievable goals and learning not to use food as an emotional crutch.

Great Resources

Just a reminder that I’m not a medical professional and what I have learned about dieting for PCOS I have learned from talking to PCOS experts, doctors and natural health experts, as well as reading many resources on the subject.

If you would like find out more on the subject from the experts, I have made a PCOS Diet page so you can check out some of these great resources. Click here to take a look at those resources now.

Diet for PCOS: Which One is Best? is a post from: PCOS Matters... Please visit the blog for more information on PCOS

You might imagine that lemon juice in water would be highly acidic but actually the lemon (and/or lime) raises the alkalinity of your body.

Why do you want your body to stay alkaline?

An acidic environment can play havoc with your digestive system, reduce your body’s ability to store energy, damage free radicals, cause allergies, raise your cholesterol and blood pressure, inhibit the metabolism of fats….the list goes on and on.

Drinking hot water and lemon flushes your body of toxins and enables the body to work more effectively and be healthier. It cleanses and stimulates the liver and kidneys and eases digestive problems.

The benefits of drinking hot water and lemon to start your day are numerous. Lemon and/or lime both work in the same way (I personally prefer the taste of lime). Make sure you use warm water (not too hot or cold as these will make your body work harder) and then continue to drink it during the day for a healthier body.

Benefits of Drinking Hot Water and Lemon is a post from: PCOS Matters... Please visit the blog for more information on PCOS

Well, I maintained the detox completely up until seeing Trisha last Tuesday. She performed another health screening and overall there were some good improvements, but she was still picking up problems in the jaw and throat area.

Although I lost 9lbs during the 30 days, most of that was earlier in the process and Trisha was worried things were already slowing down and that we need to work on getting the thyroid and adrenals to function better.

What Happens Next?

We agreed that I would continue to follow the main basis of the 30 day program but that allowing myself other non-Vegan foods occasionally would be ok as long as I keep a well balanced, nutritious diet. She also gave me a homeopathic remedy to help with my metabolism.

Plus, I need to keep up the exercise.

I haven’t weighed myself yet this week, but I feel better in my clothes (and some that haven’t fitted for ages are now fitting well) and that is always a good thing.

I have had some grilled plaice in the last week when I went out for dinner, as well as some coleslaw, a little cheese and even a couple of pieces of chocolate, but overall I have stuck to the foods I enjoyed during the detox such as bean chili, rice and quinoa pilafs, and salads.

Don’t forget, to keep up with what I am doing on a daily basis, follow me on Twitter at: PCOS Matters

What Happens After the 30 Day Detox? is a post from: PCOS Matters... Please visit the blog for more information on PCOS

• work was stessful (a time when I want comfort and quick and easy food)
• things went wrong (as they are known to do in life, and my usual reaction is comfort food)
• I didn’t lose any more weight
• I haven’t been exercising
• possibly pre-menstrual?

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The last one shouldn’t be the case but I do feel like I may have a little PMS so perhaps the detox has caused my body to change in that respect. Time will tell.

So, all in all, I have been feeling quite low and craving pizza, cake and fish finger sandwiches. I had a call with Trisha Stewart on Tuesday to catch-up and talk over various things. One area of concern was that I haven’t done much exercise.

I have a love/hate relationship with exercise. When I do it and afterwards I feel great but I can always talk myself out of it! There always seems to be something else I should be doing, or not enough time, and as a result exercise is usually bottom of my list.

I’m not a gym person. If I’m going to exercise I would rather walk in the fresh air or go dancing (I especially love belly dancing, but it stops during the school summer holidays).

I know that diet and exercise should go hand in hand, and that the endorphins from exercise will lift my mood, so we have agreed on a program of 15 minutes a day on my cross trainer (or anything that raises my heart rate – which in my current fitness state is just about anything), plus 2-3 other activities such as dancing, pilates and yoga.

Today is the final day of the detox but I will continue it  until I see Trisha on Tuesday and then she can assess the results.

30 Day Detox: Toughest Week Yet! is a post from: PCOS Matters... Please visit the blog for more information on PCOS

Here are just a few of the benefits of a Vegan diet:

• less saturated fats because you are not eating meat or dairy products
• less cholesterol
• more vitamins and minerals because you are naturally eating more fresh fruit and vegetables
• less junk food and processed foods (meaning fewer chemicals) – have you ever tried to find Vegan fast food restaurants?
• a reduction in toxins (unfortunately even fish high in Omega 3 usually has high levels of mercury picked up through the food chain, and many animals we eat are pumped full of hormones, antibiotics and other chemicals)
• fewer simple carbohydrates, that raise blood sugars and can heighten your chances of Type 2 diabetes

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Of course, this does rely on eating a balanced Vegan diet. The only Vegan I knew when I was younger always looked pasty white and had constant illnesses, but we discovered that she was so fussy about her food she would live on tinned sweetcorn and bread. Can you say vitamin deficiencies?!

One of the biggest arguments against a Vegan diet is that without dairy products like milk, you cannot get enough calcium, which will lead to bone problems like osteoporosis. Actually leafy green vegetables and legumes are great sources of calcium and contain other vitamins and minerals too. Whereas animal proteins can leech calcium from your bones.

So, all in all, providing you eat a good balance of foods on a Vegan diet plan, you can benefit from all the necessary vitamins and minerals, and reap the health benefits too.

I had never considered eating a Vegan diet before, in fact my friend recommended one to me a couple of years ago and I thought it would be too tough so didn’t even entertain it. I’ve been amazed at how easy I have found it over the past few weeks since I started the 30 Day Detox – I’ve never felt hungry, I enjoyed some foods and recipes I would never have considered in the past, and I’ve already seen some weightloss and increased energy.

Will I stay a Vegan after the 30 days? Probably not totally. I do find that I have to be extra organised about preparing food, and it’s difficult to go to dinner with family and friends, but I think I will maintain it for the majority of the time and just eat eggs, cheese, fish and meat occasionally.

For more information on the 30 Day Detox and Vegan Diet Plan, I recommend you visit Trisha Stewart’s website and read her Healthy Tart book.

30 Day Detox: Vegan Diet Plan is a post from: PCOS Matters... Please visit the blog for more information on PCOS

The best way to learn what I am doing here is to visit Trisha Stewart’s website for a greater explanation and buy her Healthy Tart book. This talks a lot about good nutrition and also details the 30 Day Detox along with all the necessary recipes.

My BEST Consultation with Trisha

Essentially, I went to see Trisha because I wanted to try a totally holistic approach to my health. I have always sought out alternative therapies but after having extremely poor health last year (I was eventually diagnosed with an underactive thyroid) and putting on a helluva lot of weight, I knew I needed help to get my health back on track. I had tried to tackle it on my own, but sometimes you need assistance and shouldn’t be afraid or ashamed to ask for it.

I found Trisha Stewart on Twitter through a friend and went for my first consultation 3 weeks ago. Trisha begins by doing a health screen using the BEST system (BioEnergetic Stress Testing). This uses a non-invasive probe on Acupressure points to test for hormone levels, toxins, sensitivities, allergies, intolerances, parasites, bacteria etc. At the end of the process you receive a full printout of all the findings.

My readout showed some high scores to indicate a toxic system including some parasites, bacteria, candida and viruses. My hormone levels were not unusual, but that is probably because I am on Thyroid medication.

Trisha then recommends the 30 day detox, in order to clean the system and enable Trisha to see what we are left with once I am all cleansed and flushed of as many toxins as possible. She also gave me some homeopathic drops for the parasites and a good quality probiotic for my digestive system.

What Happens at the End of the 30 Day Detox?

Who knows?

I will go back to see Trisha and then she can assess how to progress now that the “decks are cleared.”

Certainly, in the Healthy Tart book, she advises a continued Vegan diet but if I can’t live without meat, fish, eggs etc. then she suggests keeping it to a minimum. Also, some yeast-free bread every other day.

As well as clearing the toxins, the other upside of the detox is some weightloss and an increase in energy and general wellbeing.

Hope that explains more. If you have any further questions please add them to the comments section or send me (@PCOS) or Trisha (@TrishaStewart) a message on Twitter.

A Bit More on My Reasons for the 30 Day Detox is a post from: PCOS Matters... Please visit the blog for more information on PCOS

I NEVER share my weight with anyone and rarely have in the past (doctors, nurses and Weightwatcher leaders are the exceptions). Even my closest friends don’t know my weight.

But, Trisha Stewart asked me to take a Before Photo, and then I thought I should publish it on the blog. And then, I decided that since many of you are following along with me on this detox, it was only fair to give full disclosure.

I don’t like to dwell too much on how much I weigh. I know if my clothes fit and how I feel and look in them. That to me is more important than the numbers on a scale. But the actual numbers do help you measure your success and hold yourself accountable (even if it’s just to yourself).

So, as long as you promise not to tell anyone else

Before the 30 Day Detox I was: 258 lbs

After 10 days: 252 lbs

I haven’t weighed myself yet (currently on Day 17, but will let you know when I do).

Now for the Before photos.

I suddenly realised that I hardly own any close fitting clothes but finally found a vest top and tight-ish cropped trousers:

As you can see, like many women with PCOS, I carry most of my weight around my torso – especially my stomach area.

Eek! That’s hard to look at but I plan on those pictures being much more palatable by the next photo

30 Day Detox: My Pre Detox Weight and Photo is a post from: PCOS Matters... Please visit the blog for more information on PCOS

The rest of week 2 has been pretty easy in comparison. I’ve had some cravings for coffee and ice cream (weird, as I’m not a big fan of ice cream usually) but only minor cravings.

I have been trying out more recipes from Trish Stewart’s Healthy Tart book and have a new favorite: Nut Roast with Onion Gravy. Just lovely hot or cold.

I also managed to get up early enough to make the Buckwheat Pancakes on a couple of mornings. Again, they taste great with some organic berries, but are a little dry – I’m still trying to perfect the recipe.

Over the weekend I have been on the 2 days of juicing – more on that tomorrow.

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30 Day Detox: End of Week 2 is a post from: PCOS Matters... Please visit the blog for more information on PCOS

I knew that Days 7 to 9 were going to be tough in terms of temptation.

Traditionally in my workplace Friday is known as Chip Friday (a phrase I actually coined) because we usually buy-in Fish and Chips or some other takeaway and all eat together. It’s more a chance for us to see each other and have lunch together which doesn’t usually happen the rest of the week.

I naturally wanted to join the others for lunch but was worried the smell of chips would be too much. Thankfully, my sense of smell seems to be impaired still because I sat with my huge salad while they munched down on chips and sausages and I didn’t feel the cravings once.

On the evening of Day 7 my friend appeared to stay in my house for the weekend while he painted and cleaned his rental house down the road before new tenants arrived. I’ll be honest, the sight of the Stilton he put in my fridge was a little difficult to endure but, as I was heading off to my parents for the weekend on the morning of Day 8, I was able to resist and never had to see him eat it (he joined me in Vege Stew on the Friday night).

My parents are a 4 hour drive from my home, so it’s one of those occasions when I usually have something (sweets, chocolate, crisps) next to me to nibble on to relieve the tedium of the journey. On the way there I didn’t notice it so much and had a few oatcakes to keep me going in the holiday traffic jams, but on the way back I did feel the pangs for something sugary as well as a hot drink (it didn’t need to be coffee although that would have normally been my drink of choice). I did stop at a service station but was unimpressed with their selection of herbal teas so decided against anything, and again had a few oat cakes.

Saturday night was the toughest. I was attending a friend’s baby shower. Her sister had said (in a last minute email the day before) there would be food, but I expected a finger buffet, whch is always easier to be picky over. When we arrived it was a full sit down Mexican-style dinner. I avoided the Chicken Fajitas, cheese and soured cream, and helped myself to plenty of avocado salad, a small baked potato, some refried beans and salsa. While I had no control over what had actually gone into these I felt pleased that my choices were not taking me off the detox much (if at all).

It was the desserts that drew attention to the fact I was not eating like everyone else: a huge mountain of profiteroles, Key Lime pie and Eton Mess. Normally I would have had a portion of each like everyone else, but I held firm and my friend’s mum actually found me some kiwi fruit to eat instead. Part of me would have loved to have dived headfirst into the profiteroles, but I told myself that 30 days is not a long time to totally avoid sugar, and my health is more important. When I’m at a normal weight, like the rest of the women at that table, I can enjoy occasional desserts too.

Note: I’m not saying that in 30 days I will have solved all my health problems and lose enough weight to be considered a “normal” weight, but it’s important to stick to the detox to flush the toxins out of my system and hopefully lose my addiction to caffeine and sugar.

Finally, the Baby Shower games involved a big prize bag of sweets and lollies. Aaaargggh!

Sunday at Mum and Dad’s is typically roast dinner day, and I would usually be happy to sit down to roast beef, Yorkshire puddings and roast potatoes. Mum knew that I was on the detox but she still had to cook a calorific meal for my dad (he is recovering from Oesophageal Cancer and needs to build himself up again). I took some leftover bean chili with me and mum cooked loads of fresh veg to go with it. The notion of a Vegan diet is completely alien to my mum – she couldn’t even work out what it involved – and she can be a bit of a “feeder” but she was extremely supportive and could see I was taking it seriously.

So, all in all, the potential for pig-out this weekend was immense, but I survived relatively unscathed from the whole event!

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30 Day Detox: Day 7 – 9 – A Weekend of Temptation is a post from: PCOS Matters... Please visit the blog for more information on PCOS

On Day 4, I was still wiped put from my “cold” (I think it was some virus now, not a cold). I spent all morning in bed and then felt much better in the afternoon. I still had a niggling headache and couldn’t focus on anything, but I started to have an appetite again which is a good sign.

That evening was the first time I experienced any cravings – only minor one, but I wanted something sweet and sugary to eat after dinner.

I’ve really been enjoying the food, so far. In her Healthy Tart book, Trisha Stewart offers a full diet plan as well as a number of recipes (she also has a separate recipe book).

I’ve enjoyed a number of those recipes, including last night’s Cashew Nut and Vegetable Pilaf. The recipes tend to make enough for at least 2 meals, which is fine by me. Some people don’t like eating the same thing 2 days in a row, but I love it because it saves me time (as long as the food tastes good).

Some of you will be cooking for one and some for the whole family, which will make a huge difference to how often you need to create something new.

The meal I care the least about is breakfast. There was a time I couldn’t leave the house without breakfast but in recent years I often eat breakfast on the run or wait until I reach work and scoffed a breakfast bar or some fruit. I have had to return to good habits on this program, but I could eat porridge everyday and not mind in the slightest (although I may try the lentil patties or buckwheat pancakes at weekends when I have more time to enjoy the cooking process).

I’m not even missing coffee much, although there have been a number of times I’ve thought “I’ll just grab a coffee and then….” I think that is more habit than desire at the moment.

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30 Day Detox: Day 4-6 – Minor Cravings and Food Variety is a post from: PCOS Matters... Please visit the blog for more information on PCOS

During the detox, dairy products are not permitted. I’ve never been a fan of soya milk, although I think I wouldn’t mind it in porridge with the other bits mixed in. But for some reason, the organic farm shop I went to didn’t have any soya milk at all. Trisha Stewart also suggests (in her Healthy Tart book) using rice or almond milk so I may give them a chance when I next get to the supermarket.

Anyway, the porridge made with water was surprisingly yummy and kept me going for most of the morning.

I arrived at work to find sweets and chocolate everywhere! And then one of my co-workers came in with some of my favorite lemon biscuits (cookies). And, to make it worse they kept waving them around under my nose.

To be honest, if I wasn’t still experiencing the remnants of my cold I would probably have found it harder to deal with, but my appetite is limited. From mid-morning my niggly headache was back and I gradually started to feel worse and worse. I ate some more of the bean chili for lunch but then headed home around 3pm and went back to bed.

When I finally emerged from bed this evening, I had a small snack of some oatcakes and then prepared my evening meal. I dry roasted some bell pepper and sweet potato and added them to a big green salad.

Salads can be a bit boring but I love adding loads of different things to them to add to the flavor (I don’t really like salad dressings much, so I don’t usually add flavor that way). My salad had a variety of salad greens, some fresh basil leaves, sprouting aduki, fenugreek and various beans, cucumber, and sesame, pumpkin and sunflower seeds. Add the roasted veg, and it was totally yummy!

I’m still happily on track with everything but know my evil co-workers will probably be armed with more sweets, cookies, chocolate and coffee in the morning

To find all the posts related to the 30 Day Detox, simply do a search (top right of the blog) for #30daydetox.

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30 Day Detox: Day 3 – My Co-workers Suck! is a post from: PCOS Matters... Please visit the blog for more information on PCOS

I’m pretty adventurous when it comes to trying out new juices, and since I have a fridge full of fresh, organic veg I added a little bit of all sorts of things: pear, spinach, brocolli, cucumber, aduki and chick pea sprouts, and ginger. And it tasted pretty good!

I always think it’s a waste to throw out the pulp left over from juicing, because it is still packed with vitamins, minerals and fiber, so I added it to a bean chili I made for dinner: onion, garlic, chili pepper, fresh chopped tomatoes, and various beans (red kidney, butter, aduki, haricot, chick peas).

Apart from this, I also ate some cashews, a nice crisp Braeburn apple, and some organic oat cakes with herbs and pumpkin seeds.

If it wasn’t for this cold, I’d be feeling quite good!

To find all the posts related to the 30 Day Detox, simply do a search (top right of the blog) for #30daydetox.

30 Day Detox: Day 2 is a post from: PCOS Matters... Please visit the blog for more information on PCOS

My day has been filled with sleeping, and drinking lots of fluids – namely water, herbal teas and hot water infused with lemon, lime and ginger (great for the immune system). I didn’t feel much like eating but eventually made some vegetable soup for this evening.

In some ways this may have worked for the best. Not that I want to be ill, but I was dreading coming off the coffee and sugar, and expected some pretty bad headaches from the caffeine withdrawal (it’s happened before). So, feeling a bit grotty meant I didn’t feel like coffee or sugary foods anyway and, while I did get headaches, I expect them when I have a cold.

I’m already straying from the exact 30 Day Detox eating plan that Trisha Stewart lays out in her book Healthy Tart, but I figured that would happen a little bit anyway (and she says that’s OK) but I will be sticking to the main principles.

And, as soon as I feel like eating more, I’ll be trying some of those great recipes.

To find all the posts related to the 30 Day Detox, simply do a search (top right of the blog) for #30daydetox.

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30 Day Detox: Day 1 – I Got a Cold! is a post from: PCOS Matters... Please visit the blog for more information on PCOS

Before you panic and tell me that detoxes are too extreme, even dangerous, this isn’t the sort of detox where participants avoid food for weeks and only drink juice. Her detox plan is a lot more gentle and involves eliminating as many toxins as possible from the diet, eating a Vegan, organic diet, and learning to change eating habits to more nutritious and healthful foods.

The first 7 days are called a gentle detox, easing the body into things as it learns to do without bread, bad carbs, sugar, caffeine etc. It also limits fruit intake to just apples and pears.

I’ve become a complete caffeine and sugar fiend over the last couple of years and use them as a crutch when I’m tired and need more energy. Yep, I know it’s a false buzz and not very healthy but old habits are hard to break. Actually, saying that, if you can stick to a new way of doing things for 30 days it becomes a habit – that includes healthy eating.

The main focus of the detox is not weightloss, it’s more of a focus on overall health and wellbeing, but hopefully it should include weightloss as well.

To find all the posts related to the 30 Day Detox, simply do a search (top right of the blog) for #30daydetox.

Why the 30 Day Detox? is a post from: PCOS Matters... Please visit the blog for more information on PCOS

The glycemic index works like this: the body breaks down carbohydrate into sugar, which is the source of energy for the body. When consuming foods high on the glycemic index, the foods you eat are broken down so quickly that your body signals the need for more food. Sugar spikes are a particular problem for women with PCOS who are often insulin resistant, as it leads to problems with obesity, heart disease and potential Type II Diabetes. Conversely, foods which are low on the glycemic index break down slowly so that you are satisfied with the meal, control your blood glucose levels and decrease your desire to eat again soon.

When you are on the G.I. Diet, you will eat foods such as fruits, vegetables, beans, nuts, whole grains, meat, fish, and low-fat dairy. If you are not familiar with exactly what types of foods to eat, you can obtain a list of foods which you can choose from as well as those foods which should be avoided.

The good news is you will never starve. The bad news is you have to avoid potatoes and many other starchy carbohydrates. However, this is one of the healthiest diets available, and will help in reducing your chance of cancer, heart disease, and diabetes.

As long as you follow the plan, you can eat out, prepare the foods listed online at home, add special seasonings to spice up your meals, and enjoy the experience of dieting without all the stress and fuss associated with other diet plans. There is no calorie counting, and simply following the guidelines offered will afford you the joy of watching the pounds slip away.

In combination with a diet plan, incorporating an exercise program will enhance the overall results of this G.I. diet program as well. Diet and exercise combined have been proven to increase the chance of weight loss with PCOS.

PCOS and the GI Diet at a Glance is a post from: PCOS Matters... Please visit the blog for more information on PCOS

One of the most recent studies which appeared in the American Journal of Clinical Nutrition showed people who drank a bottle of green tea extract everyday for three months lost more body fat than the participants who drank regular tea.

It is thought the chemical epigallocatechin gallate (EGCG) found in green tea raises the metabolism while also releasing the hormone noradrenaline which is an appetite suppressant.

The study published in the American Journal of Clinical Nutrition also indicated the consumption of catechins in green tea lead to both reduced body fat and LDL cholesterol levels.

Now that you know the many benefits of green tea, just how much do you need to drink to lose weight?

Based on the recent research you would need to consume at least 4 cups of green tea daily to see any results, but there are now also green tea supplements on the market which provide higher concentrated doses of green tea in a capsule form. The quality of the supplements will vary so it’s best to do your research.

But you don’t really need to take supplements to receive all the benefits of green tea. Try replacing your daily cups of coffee or regular tea with green tea. It’s also a good drink to have in between meals which may help satisfy your hunger pangs while providing your body with a good dose of antioxidants.

There are so many benefits to drinking green tea that weight loss is really just the icing on the cake.

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Green Tea and Weight Loss is a post from: PCOS Matters... Please visit the blog for more information on PCOS

Good Fats

Monounsaturated Fats:

These are the best fats for you. Replacing saturated fats with monounsaturated fats has been shown to lower bad cholesterol without lowering good cholesterol. You can find these helpful fats in most nuts, canola, olive, and sesame oil, and in avocados.

Polyunstaurated Fats:

These fats are still unsaturated, but not as good for you as monounsaturated fats. While they have been shown to lower bad cholesterol, they also tend to lower good cholesterol at the same time. These fats can be found in mayonnaise, walnuts, corn and soybean oil, and in salad dressings.

Omega 3 Fatty Acids:

These are a special type of polyunsaturated fat found in high fat fish and other nuts. They not only have anti-inflammatory effects; they have also been shown to lower triglyceride levels and help prevent you from dying of a heart attack.

Bad Fats

Trans Fats:

These fats, also known as hydrogenated fats, are man made fats. These were created to prolong shelf life of some foods. When looking for foods low in trans fat, be sure to check the ingredients list, not just proclamations on the box. When something says it has “no trans fat” that actually means it has less that .4 grams.

Saturated Fats:

Even though they are natural fats, saturated fats have been linked to higher levels of bad cholesterol and certain types of cancer. Foods that contain saturated fat include: high fat meat and poultry, milk products, cheese and some oils. Check labels; companies are required to tell you how much saturated fat is in a product.

Fats aren’t all bad; they make food taste better, have a better texture, and can help us absorb certain vitamins. So when you’re trying to cut fat out of your diet, be sure to be selective. Choosing the right fats will not only help you lose weight, it can prevent certain diseases and cancers.
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Good Fats Versus Bad fats is a post from: PCOS Matters... Please visit the blog for more information on PCOS