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PCOS - Managing your diet

18/4/2022

Meal Planning

In my previous blog post I shared some top tips on foods to avoid and foods to enjoy to help your body as much as possible with PolyCystic Ovaries and also Endometriosis.

I appreciate that so much information can become an overwhelm and it can also be a challenge to implement into your routine. With this in mind, I have created a 7 day meal plan. The plan covers both vegan and meat eating diets within the one plan. There being no two days, snacks or meals the same. So there is plenty of inspiration.

I will also list a few other meal suggestions for you here, so that you can switch it about too, along with a spare meal plan that you can print off and make your own.

I have not included any recipes, but I know there is a wealth of information on the web for you to find, and you may already have some recipes that you can use.

Additional Meal ideas
Vegetable, Meat or Pulse Curry with wild rice
Hot pot with steamed greens
Meat balls (or nut meat balls) with vegetable noodles and salad
pesto chickpea pasta with salad or steamed vegetables
Stuffed Peppers
BBQ
Waldorf Salad
Dahl
Sweet potato wraps with salad and something tasty wraps
Veggie slaw and grilled meat or mushrooms (or both)
Ratatouille
Butternut squash soup
Minestrone soup
Chicken soup
Nettle soup

Please do let me know your favourite meals that fit in with the PCOS diet.

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To juice or to smoothie - part two - smoothie

15/1/2017

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In a previous article we explored the benefits of juicing - this time we look at smoothies. In reality – when we smoothie – the cell walls are broken down – similar to juicing – but the fibre is left in. This is great to help bulk out our digestive tract and our bowel movement. Sadly, some of the nutrients stay with the fibre and are passed through the body into the pan. The nutrients have to be digested and so it can take longer to feel the benefits of them. If you are lacking fibre in your diet – then a smoothie is a great addition – helping to provide fibre to aid the body eliminate waste and toxic matter.

When making smoothies, I suggest you do not add fats, too many fancy powders or other hard to digest nutrients – keep it simple and keep the number of flavours used low (so it does not become muddy). Use greens and a few roots – keep sweetness to a minimum. Just because a sugar is natural it does not mean it will not affect you - a sugar spike can happen on maple syrup, agave or too many sweet fruits.

If you are about to go out and buy a smoothie maker – beware of the number of products that are on the market claiming to make both juices and smoothies. Simple mini blenders where you add water to the ingredients that then create a lumpy watery colourful liquid can take a lot of effort to consume and is actually a watery smoothie – not a juice. If it is blended it is a smoothie (or a soup) it is not a juice!

When making a smoothie, do add an ice-cube or two to help keep the enzymes cool and fresh.

So, which one do you choose – it is really up to you – if you are short of time, you may choose to make a smoothie 5 days a week and juice at weekends, if you are suffering from an autoimmune disease, you may feel the investment of your time is worth the return you should receive later.
Juices should ideally be drank within a few hours of making, whereas smoothies should be drank ideally within 24 hours
Juices clear toxins from the cells, smoothies help eliminate toxins from the body
Juices are more costly to make, smoothies cheaper (in general)
Juices require little energy to utilize the nutrients; smoothies require more energy as they are a little harder to digest.
Do make a point of chewing both your juices and smoothies. I agree – you will attract odd looks chewing a drink. When we chew, we release more digestive enzymes - so chewing is a signal to start digesting. When the smoothie or juice reaches the stomach, the body is ready to start work and help you make the most of your food, and we all appreciate a little help.

So get busy in the kitchen with green juices and smoothies and be super fit and nourished to make the most of your day :)

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February 10th, 2013

10/2/2013

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Yesterday , I received a newsletter from the lovely Sally Mittuch at Natural Spa Supplies with instructions on how to make your own washing up liquid.

I was there - having saved a large quantity of spent soap nuts to turn into liquid soap at some point in the future - the box was dug out and added to a large pan along with a couple of spigs of rosemary and the left overs of a juiced lemon.

All the ingredients were free!!! what ever happened I had lost nothing except a few minutes of electricity.

I brought the pot to the boil then let it simmer for 10 minutes before turning the heat off and leaving the mixture to cool. Once cool I poured the mixture (pods/ rinds and all) into a nut milk bag and hung it on a cupboard door handle to drain into a large jug. Once strained I popped the mixture into a cleaned bottle I had retreived from the recycling box. A funnel helped the speedy bottling process and my love of glass painting helped label the bottle.

I felt the soap did not quite smell as citrus as I had envisaged (although it smelt great when it was simmering) so I also added about 10 drops of grapefruit essential oil. It smells lovely. The only problem is that I am keeping it in the fridge - so everyone things I have gone bonkers and am playing hide and go seek the bubbles!!!!!

Have a go - it is great fun, simple and a great way to use up spent soap nuts :0)

The pan - complete with spent soap nuts, juiced lemon skin, rosemary sprigs - and water. All for free!!!!!

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PCOS - Managing your diet

Meal Planning

To juice or to smoothie - part two - smoothie

February 10th, 2013

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