What Is Psyllium?

First things first: it’s pronounced SILL-ee-um. And yes, it’s one of those words that doesn’t sound like it looks. Even dietitians have had to double-check the spelling.

Psyllium is a type of soluble fiber derived from the husks of seeds from the Plantago ovata plant. It’s most commonly found in powdered form, like Metamucil, but also comes in capsules, fiber blends, and some fortified foods.

If you’ve ever tried it, you know it can get a bit sludgy if you don’t drink it quickly after mixing with water. That thick texture isn’t just a quirk. It’s part of what makes psyllium so effective. In your gut, it forms a gel that slows digestion, supports regularity, and binds substances like bile and cholesterol for removal.

Because it isn’t broken down or absorbed, psyllium acts like a sponge in the digestive tract. This allows it to benefit gut health, blood sugar balance, heart health, and satiety — all from one simple scoop.

Top Health Benefits of Psyllium

You might be thinking, “Okay, I know fiber is supposed to be healthy…” But did you know psyllium can lower cholesterol, improve digestion, support blood sugar control, and help manage appetite?

This one supplement does a lot of heavy lifting, especially for people managing insulin resistance, elevated cholesterol, or type 2 diabetes. Here’s how:

1. Improves Digestive Health

Psyllium is best known for keeping things moving. It absorbs water in the gut, adding bulk to stool and making it easier to pass without the dependency risks of stimulant laxatives.

What’s more, psyllium can help with both constipation and diarrhea. It acts as a gentle regulator, softening hard stools while firming loose ones.

One of my 85-year-old clients struggled with chronic constipation. We worked on increasing dietary fiber and hydration, but progress was slow. Once she added two tablespoons of psyllium daily, she told me it was a complete game changer.

Learn about some of the other strategies I use with clients to help with Constipation Relief. 

2. Helps Lower LDL Cholesterol

Psyllium can play a key role in improving heart health by helping to lower LDL, or “bad,” cholesterol.

It works by binding to bile acids in the gut, which are made from cholesterol. When these bile acids are excreted instead of reabsorbed, the liver pulls more cholesterol from the bloodstream to make new bile. Over time, this helps lower circulating LDL levels.

One client came to me looking to reduce his cholesterol naturally. Instead of just cutting foods out, we focused on what to add, including more fiber and my stealthy weapon: psyllium. Three months later, his LDL dropped by 30 points.

Research consistently shows that consuming about 7 to 10 grams of psyllium daily can lower LDL cholesterol by approximately 7 to 10 percent, with even greater reductions in those who start with higher levels. When combined with an overall heart-healthy eating pattern, the impact can be meaningful.

For many people, adding 1 to 2 tablespoons per day is a simple, sustainable shift that can lead to measurable improvements in cholesterol within a few months.

3. Balances Blood Sugar Levels

Psyllium can be a powerful tool for managing blood sugar, especially in people with insulin resistance or type 2 diabetes.

The gel it forms slows carbohydrate absorption, which helps reduce post-meal glucose spikes and supports more stable energy. This effect can contribute to improved A1C over time.

I often recommend psyllium before meals to help blunt blood sugar spikes, especially when paired with balanced meals that include protein, healthy fats, and fiber-rich foods.

Even 5 grams per day can make a difference — a low-effort, high-impact addition to a metabolic health routine.

4. Supports Appetite and Weight Management

Psyllium may also help with appetite control. Because it forms a thick gel in the stomach, it slows gastric emptying and helps you feel fuller for longer.

Research on viscous soluble fibers like psyllium shows they can increase satiety and, in some cases, modestly reduce overall calorie intake. While it’s not a weight loss medication or a quick fix, it can be a helpful tool for people who struggle with frequent hunger or feeling unsatisfied between meals.

I’ve seen many clients feel more satisfied after incorporating psyllium, making it easier to stick to balanced meals and avoid constant snacking. Over time, that improved appetite control can support weight management in a steady, sustainable way.

You may have even seen psyllium called “nature’s Ozempic” on social media. That’s clearly an exaggeration, but it highlights something important: fiber can meaningfully influence fullness and blood sugar regulation. It’s not magic. It’s physiology.

My Go-To Psyllium Advice for Clients

I always start with a food-first approach, but for clients who need additional support, psyllium can be a smart and sustainable addition.

Start with 1 teaspoon per day and gradually increase to 1 to 2 tablespoons, depending on tolerance and needs. Mix it with water, stir it into oatmeal, or blend it into a smoothie.

A quick heads-up: psyllium thickens fast. Drink it shortly after mixing, or it can turn into a gel that’s hard to swallow. I personally like the flavored versions, like Metamucil, which remind me of old-school Tang. But if you’re avoiding sweeteners or dyes, you can find natural, unflavored psyllium husks in pharmacies, health food stores, or online.

Whichever version you choose, drink plenty of water. Psyllium needs fluid to work properly and prevent discomfort. Capsules are another option, but you’ll need several to match the fiber content of the powder. For regular use, powder is often the most efficient and cost-effective.

Everyone’s needs are different, so be sure to talk with your healthcare provider before adding psyllium, especially if you’re managing a medical condition.

Can You Get Psyllium from Food?

You won’t find psyllium in whole foods, but you can get similar benefits from other sources of soluble fiber.

Some top fiber-rich foods include:

• Oats and oat bran
• Ground flaxseeds and chia seeds
• Beans and lentils
• Apples, pears, and berries
• Sweet potatoes and carrots

These foods may not form a gel like psyllium, but they help with digestion, cholesterol, and blood sugar in similar ways. A diverse, plant-rich diet is the foundation of good gut and metabolic health.

For those who struggle to meet fiber goals through food alone, psyllium can help fill the gap.

Who Should Be Cautious with Psyllium?

Psyllium is generally safe, but it’s important to use it correctly.

Always take it with plenty of water. It expands in the digestive tract and without enough fluid, it can cause discomfort or even blockages in some cases.

Start slow to see how your body responds. While not a laxative, psyllium can increase bowel movement frequency for some people. I usually suggest starting with 1 to 2 teaspoons daily and slowly increasing as needed.

Some people may experience mild bloating or gas at first, especially if their fiber intake is low. This typically improves as your body adjusts.

If you’re taking medications, especially for blood sugar, cholesterol, or thyroid health, take psyllium at least two hours apart to avoid affecting absorption. When in doubt, talk to your healthcare provider or pharmacist.

For those with IBS, psyllium is considered a low FODMAP fiber and is often better tolerated than other types. But as always, introduce it gradually and listen to your body.

Final Thoughts

Psyllium may not get the spotlight it deserves, but it’s one of the most reliable and research-backed tools I use in practice. From supporting digestion and heart health to helping with blood sugar and appetite, this simple fiber can make a real difference in how you feel day to day. It’s affordable, accessible, and easy to incorporate into your routine one scoop at a time.

References

Anderson JW, Allgood LD, Lawrence A, et al. Cholesterol-lowering effects of psyllium intake adjunctive to diet therapy in men and women with hypercholesterolemia: a meta-analysis of 8 controlled trials. American Journal of Clinical Nutrition. 2000;71(2):472–479.
https://academic.oup.com/ajcn/article/71/2/472/4729487

Brown L, Rosner B, Willett WC, Sacks FM. Cholesterol-lowering effects of dietary fiber: a meta-analysis. American Journal of Clinical Nutrition. 1999;69(1):30–42.
https://academic.oup.com/ajcn/article/69/1/30/4714906

Gibb RD, McRorie JW Jr, Russell DA, Hasselblad V, D’Alessio DA. Psyllium fiber improves glycemic control proportional to loss of glycemic control: a meta-analysis of randomized controlled trials in subjects with type 2 diabetes. American Journal of Clinical Nutrition. 2015;102(6):1604–1614.
https://academic.oup.com/ajcn/article/102/6/1604/4564583

McRorie JW Jr, McKeown NM. Understanding the physics of functional fibers in the gastrointestinal tract: an evidence-based approach to resolving enduring misconceptions about insoluble and soluble fiber. Journal of the Academy of Nutrition and Dietetics. 2017;117(2):251–264.
https://www.jandonline.org/article/S2212-2672(16)31175-7/fulltext

Moayyedi P, Quigley EMM, Lacy BE, et al. The effect of fiber supplementation on irritable bowel syndrome: a systematic review and meta-analysis. American Journal of Gastroenterology. 2014;109(9):1367–1374.
https://journals.lww.com/ajg/fulltext/2014/09000/the_effect_of_fiber_supplementation_on_irritable.12.aspx

U.S. Food and Drug Administration. Health claim: Soluble fiber from certain foods and risk of coronary heart disease.
https://www.fda.gov/food/food-labeling-nutrition/health-claims-meeting-significant-scientific-agreement-ssa-standard

Clark MJ, Slavin JL. The effect of fiber on satiety and food intake: a systematic review. Journal of the American College of Nutrition. 2013;32(3):200–211.
https://www.tandfonline.com/doi/full/10.1080/07315724.2013.791194

Pal S, Khossousi A, Binns C, Dhaliwal S, Ellis V. The effects of 12-week psyllium fibre supplementation or healthy diet on blood pressure and weight in overweight and obese individuals. British Journal of Nutrition. 2011;105(1):90–100.
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-12week-psyllium-fibre-supplementation-or-healthy-diet-on-blood-pressure-and-weight-in-overweight-and-obese-individuals/

]]> https://marthamckittricknutrition.com/health-benefits-of-psyllium-and-why-its-my-favorite-supplement/feed/ 2 https://marthamckittricknutrition.com/how-to-handle-unwanted-comments-at-thanksgiving/ https://marthamckittricknutrition.com/how-to-handle-unwanted-comments-at-thanksgiving/#comments Fri, 21 Nov 2025 01:25:08 +0000 https://marthamckittricknutrition.com/?p=41482 How to deal with critical or judgmental relatives at Thanksgiving. Thanksgiving is meant to be a time to connect with friends and family, give thanks, and enjoy a delicious meal. But being with loved ones can also bring unwanted comments, sometimes judgmental, sometimes intrusive, and sometimes just thoughtless. If you’ve ever dealt with food guilt,…]]>

How to deal with critical or judgmental relatives at Thanksgiving. Thanksgiving is meant to be a time to connect with friends and family, give thanks, and enjoy a delicious meal. But being with loved ones can also bring unwanted comments, sometimes judgmental, sometimes intrusive, and sometimes just thoughtless. If you’ve ever dealt with food guilt, diet talk, or relatives commenting on your weight or plate, you’re not alone.

Thanksgiving is meant to be a time to spend with friends or family to give thanks and enjoy a delicious meal. But being with loved ones can also spark inappropriate and unwanted  comments – whether intentional or not. Or maybe they are too personal for you to want to talk about publicly.

I teamed up with health psychologist Gretchen Kubacky, Psy. D to share helpful ways to respond. Choose what feels best for you, whether that’s setting a boundary or simply steering the conversation somewhere else.

Tips to Handle Unwanted Comments at Thanksgiving

Comments About Your Weight

Possible comments:
Looks like someone has been eating well
You’ve put on some weight from last year
Maybe you should skip the dessert table

Possible responses:
“Talking about weight while eating ruins the meal. Let’s focus on this delicious food”
“I’m not sure what you mean by that, but I’m not talking about weight today.”
“Let’s not talk about weight today. So boring. Let’s talk about X”

Comments About What You Are Eating

Possible questions/comments:
Do you really think you should be eating all that stuffing?
Why aren’t you eating dessert? Are you on a diet?
I thought you weren’t supposed to eat carbs?

Possible responses:
“Yes, stuffing is my favorite part of the meal, and I deserve to eat great food.”
“I’m satisfied with what I already ate, and don’t want dessert right now.”
“I believe in eating what feels good in my body, especially on a holiday”
“Carbs are part of a balanced lifestyle for me”
“It would be great if you focused on what’s on your plate, not what’s on mine.”

Comments About Your Appearance

Possible questions/comments:
Looks you lost some hair. Are you stressed out?
Looks like someone is pregnant (while looking at your stomach)
I see your skin is breaking out. Maybe you should try XYZ

Possible responses:
“I’m not interested in taking about anyone’s appearance today”
Ignore the question and talk about something else
“That sounds like criticism, and I’m not doing negativity”
“Pregnancy is a private topic, so I won’t be answering that”

Comments About Having Children

Possible questions/comments:
It’s about time you two had kids”
You’ve been married for 8 years. When are we going to see the little ones?
You’re not drinking wine. Does this mean you’re pregnant?

Possible responses:
“Please don’t comment on our family planning. It’s private”
Ignore the comment altogether.
“That’s not up for discussion”
“People choose not to drink for all sorts of reasons.”
“That’s a painful topic, and we won’t be discussing it today”
“You’ll have to keep wondering, because I’m not responding to that.

Comments About Ozempic or GLP-1 Medications

Possible questions/comments:
Are you taking that Ozempic shot? You aren’t eating much.
Wow, must be nice to lose weight so fast.
Isn’t that medication dangerous?
Aren’t you worried you’ll gain it all back?

Possible responses:
“My health choices aren’t up for discussion today.”
“I’m working closely with my doctor, and it’s going well.”
“Let’s keep the focus on the holiday—not my medication.”
“I’m not sharing personal medical information at the dinner table.”

Our Favorite General Response To Any Question

If someone hits you with an intrusive, awkward, or judgmental question, you can simply ask:
“Why did you ask me that?” It shifts the energy instantly and puts the responsibility back where it belongs.

Happy Thanksgiving to everyone. I really hope you have a joyful day and don’t have to use any of these responses. But just in case you do, now you can feel prepared! And if you want more Thanksgiving tips, check out my previous blog post.

I’d love to hear what kinds of inappropriate questions – or unwanted comments –  you’ve been asked (or which ones you think you’ll be asked). And let me know if you think these answers will come in handy.

And if you want to learn more about Dr. Gretchen Kubacky, here are some links:

Author, The PCOS Mood Cure: Your Guide to Ending the Emotional Roller Coaster
www.DrGretchenKubacky.com

Gut health is everywhere these days—from probiotic sodas to microbiome testing kits. Yet while probiotics grab the headlines, another key player often flies under the radar: prebiotics.

Many of us —especially if you eat on the run or follow a lower carb diet —aren’t getting enough of this overlooked but essential nutrient.  Think of your gut like a garden: probiotics are the seeds, and prebiotics are the fertilizer that help them grow. Without enough prebiotics, those beneficial bacteria can’t thrive. And research shows that prebiotics alone may support weight management, blood sugar control, cholesterol levels and much more. 

In this post, we’ll break down what prebiotics are, why they matter, and how to get more of them into your diet. I think you’ll be hearing a lot more about them in the future.

What Are Prebiotics, Really?

Prebiotics are a specific type of non-digestible fiber that make their way to the colon, where they become fuel for your beneficial gut microbes. In order to be accurately classified as a prebiotic, they had to show health benefits in studies. 

Not every kind of fiber counts as a prebiotic—and even within prebiotics, there are important differences. Newer research is showing other compounds such as polyphenols (found in extra virgin olive oil,  spices, some fruits and veggies) may also influence the gut microbiome. 

Here’s an added bonus: Prebiotics help your gut produce GLP-1, a critical hormone that supports appetite control, blood sugar balance, and metabolism—making them an important ally in helping you with your weight. 

Potential Health Benefits of Prebiotics

Adding more prebiotic-rich foods to your day may offer a wide range of health benefits. We are only at the tip of the iceberg in what we know,  but here’s what current research suggests:

Supports a Healthier Gut Microbiome

Prebiotics like inulin and fructooligosaccharides (FOS) may help increase beneficial bacteria such as Bifidobacteria and Lactobacilli, which are associated with improved gut health.

Enhances Short-Chain Fatty Acid (SCFA) Production

As prebiotics ferment in the colon, they produce SCFAs like butyrate and acetate, which nourish the gut lining, may reduce inflammation, and help regulate blood sugar

Improves Mineral Absorption

Inulin-type prebiotics have been shown to increase absorption of calcium and magnesium, potentially supporting bone density—especially in adolescents and postmenopausal women.

Supports Metabolic Health

Some studies suggest that prebiotics can improve insulin sensitivity, support blood sugar regulation, and improve lipid profiles.

Regulates Appetite

Prebiotics may stimulate the release of appetite-regulating hormones like GLP-1 and PYY, contributing to greater satiety and possibly supporting weight management.

Reduces Harmful Gut Byproducts

Prebiotics may help reduce byproducts like ammonia and p-cresol, which are linked to inflammation and disease risk.

Strengthens Immune Health and Gut Barrier Function

Emerging research suggests prebiotics help maintain gut barrier integrity and influence immune regulation through the gut-immune axis.

Common Prebiotic Rich Foods

The problem is that most of us don’t consume adequate amounts of prebiotics. The majority are found in fiber-rich foods and 95% of us don’t meet our fiber needs. The goal is not to load up on fiber supplements (hello bloating!), but rather to eat a wide variety of whole plant foods. Many of these are already pantry staples—you just might need to eat them more often, or in slightly different ways (like enjoying a slightly green banana instead of a ripe one or cooking and then chilling your potatoes!)

Vegetables Rich in Prebiotics 
Garlic, onions (especially raw), leeks, asparagus, Jerusalem artichokes, dandelion greens, chicory root, mushrooms, jicama, cruciferous veggies (broccoli, cauliflower, Brussels sprouts)
Tip: Many prebiotics are heat-sensitive, so try to enjoy some of these foods raw when possible, or use gentler cooking methods to preserve their benefits.

Fruits Rich in Prebiotics
Bananas (especially slightly green), apples (with the skin), berries, cherries, pomegranate

Whole Grains, Legumes & Seeds Rich in Prebiotics
Oats (especially steel-cut or rolled), barley, lentils, chickpeas, beans, flaxseeds, psyllium husk
Tip: Overnight oats, where you soak the oats vs cooking them increases the prebiotic content due to production of resistant starch.

Other Unique Sources
Green tea, cocoa, seaweed, konjac root (glucomannan), green banana flour extra-virgin olive oil 
Tip: Cooking and cooling potatoes and rice can increase the prebiotic content due to the production of resistant starch.

Prebiotics in Packaged Foods: Helpful or Hype?

In addition to getting prebiotics naturally from foods, food manufacturers been jumping on this fiber/prebiotic trend and adding them to products. You may have seen more bars, drinks, and snacks advertising “prebiotic fiber” or “gut-friendly ingredients” on the label. While prebiotics added to food may be a promising trend, it’s important to know what you’re actually getting, how it compares to real food sources … and if your body can tolerate it!

Some commonly added prebiotic ingredients include inulin (chicory root fiber), acacia fiber, psyllium, soluble corn fiber, isomalto-oligosaccharides (IMOs), fructooligosaccharides (FOS), galactooligosaccharides (GOS),  psyllium, and resistant starches like green banana flour or potato starch. Some of these ingredients can cause more gas and bloating than others. 

These fibers can support your gut microbiome—but not everyone tolerates them the same way. If your diet is typically low in fiber, or if you have a sensitive gut, it’s best to introduce these slowly and pay attention to how your body responds.

I prefer my clients to get prebiotics from whole foods as many  of the supplemented packaged foods  are “ultra-processed” and may contain other not so great ingredients. While all foods can fit into a healthy diet (on occasion), at least look for products that are as minimally processed as possible. 

Examples of products with added prebiotics:

Here are a few common foods/beverages I found that contain added prebiotics. I’m sure you’ll come across many others. 

NuGo Fiber d’Lish: Includes a blend of whole rolled oats, wheat bran, kamut, psyllium, flax, millet, and chicory root fiber—plus dried fruits like plums and apples.

Think Bar: Containschicory root fiber along with a protein blend (soy, whey, calcium caseinate), brown rice syrup, glycerin, and palm oils.

Olipop: Combines chicory root inulin, Jerusalem artichoke inulin, and cassava fiber with botanicals, fruit juice concentrates, and stevia.

Wonder Pop: Contains inulin as well as other ingredients. 

Halo Top: Includes inulin and soluble corn fiber, along with sugar, erythritol, stevia, and various emulsifiers and stabilizers.

Quest chips: Includes protein blend (milk protein isolate, whey protein isolate), vegetable oil (sunflower, canola, and/or soybean oil),  psyllium husk, and soluble corn fiber, with flavorings and seasonings

What About Prebiotic Supplements?

Since it’s recommended to take a food first approach, do your best to incorporate foods rich in prebiotics. But if you find this difficult to do, you could consider a prebiotic supplement. 

These supplements typically come in powder or capsule form and contain ingredients like inulin, fructooligosaccharides (FOS), galactooligosaccharides (GOS), acacia fiber, or partially hydrolyzed guar gum (PHGG). They work by feeding beneficial gut bacteria and promoting short-chain fatty acid production, just like food-based prebiotics.

That said, more isn’t always better. Some people experience bloating, gas, or discomfort—especially if they jump in with a full dose right away.

Client story: A client came to me with a sudden onset of bloating and gas that was keeping her up at night. After a little digging, we discovered the probiotic supplement she had just started also contained a high dose of inulin. While prebiotics like inulin can be helpful for many, they don’t agree with everyone. Once she stopped the supplement, her symptoms significantly improved.

If you’re considering a prebiotic supplement:

• Start low and slow (¼ to ½ dose at first)
• Choose brands with clear labeling and third-party testing
• Avoid unnecessary fillers, artificial sweeteners, or excessive additives

Always check with a qualified health provider—especially if you have IBS, SIBO, or another digestive condition.

FYI: you may be wondering how much prebiotics you need a day? Research trials typically use around 5 grams per day to see benefits. But we need more studies to show what types and amounts of prebiotics are needed to show health benefits, so stay tuned, 

Side Effects of Prebiotics

Some people may experience side effects when increasing prebiotics—especially if they’re not used to eating much fiber, or if certain ingredients (like inulin or FOS) don’t agree with their system.

Common symptoms include:

• Gas
• Bloating
• Abdominal discomfort
• Changes in bowel movements

These effects are usually temporary as your gut adjusts. However, for individuals with IBS, SIBO, or other digestive conditions, certain prebiotics may worsen symptoms.

If you’re sensitive, start with small amounts and increase gradually—whether from food or supplements. You can also revisit the tips above for choosing gentler options and introducing new fibers slowly.

Final Thoughts

If you’ve been focusing solely on probiotics, it’s time to give prebiotics the attention they deserve. Without consuming adequate prebiotics, your probiotics won’t be able to its job. From fueling good gut bacteria to supporting hormones like GLP-1, prebiotics play a foundational role in your overall health.

The good news? You don’t need to overhaul your entire diet to get the benefits. Small, consistent change, like adding more plant-based fibers or experimenting with new prebiotic foods, can make a big difference over time.

And remember: everyone’s gut is unique. What works for one person may not work for another, and that’s okay.

If you’re not sure where to start or you’ve been struggling with digestive issues, weight loss, or insulin resistance, I’m here to help. Book a virtual session to get personalized support that fits your lifestyle and goals.

Inflammation is a hot topic these days – and for good reason! Chronic inflammation is linked to many diseases including heart disease, rheumatoid arthritis, Alzheimer’s,  Parkinson’s, cancer, PCOS, inflammatory bowel disease and more.  The typical American diet can cause inflammation. It’s  rich in pro-inflammatory compounds, and low in antioxidants and other nutrients that help to prevent and control inflammation.  And our lifestyle of too little sleep and exercise and too much stress and sitting time compounds our risk! The good news is that there are things we can do decrease inflammation as well as improve overall health and future health risks. Read on to get my top 15 diet and lifestyle tips to decrease inflammation.

What is inflammation?

First, not all inflammation is bad. There are 2 main types: acute and chronic.

-Acute inflammation in the body helps us defend against bacteria and repair damaged tissues. It tends to have a rapid onset and be short lived. For example, when you cut your finger, it gets warm, red and swollen. This “inflammatory cascade” triggered by your immune system is your body’s attempt to heal itself. Once the threat has been taken care of, the inflammatory response shuts off.
Causes: infections, tissue damage, foreign bodies, hypersensitivity, autoimmunity

-Chronic inflammation can last months or years. It may occur with no apparent injury or disease, yet it may play a causative role in numerous diseases. As per Dr. Susan Blum, MD, MPH, author of The Immune System Recovery Plan, “Think of inflammation as irritating chemicals that are released by your immune cells. If this occurs in an ongoing way, damage occurs, and health problems can show up in any part of the body”. Chronic inflammation is linked to obesity and insulin resistance, cardiovascular disease metabolic syndrome, NAFLD (non-alcoholic fatty liver disease), psoriasis, inflammatory bowel disease, rheumatoid arthritis –  to name a few.
Causes: genetics, environment, lifestyle, diet.

Markers of inflammation in the blood

So how do you know if there is an inflammatory process going on in the body? One way is to test inflammatory markers in the blood. Inflammatory markers which may be increased include C-reactive protein, interleukin-18, monocyte chemoattractant protein-1 and white blood cell count. Other labs include: ESR – erythrocyte sedimentation rate, adiponectin, monocyte chemoattractant protein 1 (MCP-1), CD40 ligand lipoprotein-associated phospholipase A (2) (Lp-PLA(2)) , platelets and albumin (decreased albumin may indication inflammation). People who are obese and insulin resistant tend to have higher inflammatory markers, but even lean people can have elevated inflammatory markers due to medical conditions or lifestyle habits.  Of note: the inflammatory process may be going on in the body even before these markers are elevated.

Diet and lifestyle tips to decrease inflammation

Lifestyle factors such as stress, inadequate exercise, lack of sleep and the typical Western diet rich in meat, sugar and refined carbs can all contribute to chronic inflammation. But keep in mind that the relationship between specific foods and increased inflammatory markers is unclear. The bottom line is that there are associations, but not causations. However, it’s likely that dietary/lifestyle patterns may be inflammatory or anti-inflammatory. Now does this mean that eating a cheese burger will cause your inflammatory markers to rise? Probably not (but your triglycerides and free fatty acids may!) But if you consistently follow consume the typical Western diet, along with poor lifestyle habits, it’s quite possible you’ll see an increase in inflammatory markers.  A possible exception is for food sensitivities. I’ve had clients who were sensitive to certain foods immediately feel symptoms.

Here are my top 17 diet and lifestyle tips to decrease inflammation.

1. Limit sugary foods and beverages as well as refined carbohydrates and grains, such as white bread and pastries and other highly processed and fast foods. The American Journal of Clinical Nutrition warns that processed sugars trigger the release of inflammatory messengers called cytokines.  High-glycemic index foods also fuel the production of advanced glycation end (AGE) products that stimulate inflammation.
2. Choose slow-digesting carbs found in vegetables, legumes, fruits and whole grains. They are good sources of fiber, fatty acid composition, magnesium, carotenoids, and flavonoids.
3. Follow an anti-inflammatory diet. A traditional Mediterranean dietary pattern, which contains an abundance of fruits, vegetables, legumes, whole grains and a high ratio of monounsaturated (MUFA) to saturated (SFA) fats and omega 3 to omega 6 polyunsaturated fatty acid (PUFAs) and has shown anti-inflammatory effects when compared with typical North American and Northern European dietary patterns in most observational and interventional studies. Most experts believe that the Mediterranean diet is the diet of choice for diminishing chronic inflammation in clinical practice. Study. The following foods are part of the Mediterranean diet:

   -Omega 3 fats found in fatty fish like salmon (wild if possible), sardines, and herring.  Walnuts, flaxseed, omega enriched eggs provide smaller amounts of omega 3 (a plant form called alpha-linolenic acid). The fats we eat are converted into substances called prostaglandins. Different types of prostaglandins ether increase or decrease inflammation in your body. Consuming foods rich in omega 3 fats help decrease the production of inflammatory prostaglandins

   – Olive oil is rich in monounsaturated fat as well as polyphenols and antioxidants.

   -Green leafy vegetables including kale, spinach, collard greens and Swiss chard contain powerful antioxidants, flavonoids, carotenoids, and vitamin C—all of which help protect against cellular damage. Ideally, opt for organic locally grown veggies that are in season.  Make half your plate vegetables

   -Spices including turmeric, ginger, garlic, basil, cayenne pepper, rosemary, sage, nutmeg, oregano, and thyme. They have been shown to have anti-inflammatory properties

   -Fruits such as strawberries, blueberries, cherries, and oranges are high in natural antioxidants and polyphenol (protective compounds found in plants) with anti-inflammatory effects 

   -Green tea – researchers from the Laura W. Bush Institute for Women’s Health at the Texas Tech University Health Sciences Center found that regular green tea drinking enhances bone health and reduces inflammation in postmenopausal women 

4. Avoid excesses of omega 6 fats, prevalent in refined vegetable oils, such as corn and soy. Excess consumption of omega-6s can trigger the body to produce pro-inflammatory chemicals. These fatty acids are found in oils such corn, safflower, sunflower, grapeseed, soy, peanut, and vegetable; mayonnaise; and many salad dressings
5. Avoid partially hydrogenated oils/trans fats, such as those found in some stick margarines, fried foods. prepackaged baked goods, flavored coffee creams (liquid and powder), some brands of shelf-stable peanut butter, and chocolate- or yogurt-coated snacks. Look for partially hydrogenated oils in the ingredient labels – and stay away!
6. Limit fried and charred foods, which are high in advanced glycation end products (AGEs). Dietary AGEs are pathologic substances that have been implicated in the development and progression of various metabolic and chronic diseases.  As the warm weather approaches, be careful not to get your meat too charred on the grill. Using an acidic marinade can help decrease AGE’s as can cooking over lower heat.
7. Limit red meat (burgers, steaks) and processed meat (hot dogs, sausage) as they tend to be inflammatory, especially in women, and those with obesity.Reference
8. Individual food sensitivities may trigger an immune-based reaction which can lead to inflammation. Common allergens like casein and gluten (proteins found in dairy and wheat) are quick to spark the inflammatory cascade. Sensitivities are complex non-allergic, non-celiac inflammatory reactions that can involve both innate and adaptive immune pathways. A variety of triggering mechanisms trigger reactions in various types of white cells leading to the release of proinflammatory and proalgesic mediators, such as cytokines, leukotrienes, and prostaglandins. Mediator release and cellular reactivity ultimately results in subclinical and clinical inflammatory effects manifesting in a variety of clinical conditions and symptoms. If you think you might have a food sensitivity, consider getting food sensitivity testing done. You can also test one food at a time by omitting it for a few weeks to see if you notice an improvement. Then add it back in to see if you get symptoms.
9. Eat foods good for the gut, including fermented vegetables and traditionally cultured foods. Optimizing your gut flora is important for a well-functioning immune system and helps ward off chronic inflammation. It’s believed that the majority of inflammatory diseases start in your gut, as in the result of an imbalanced microbiome. Fermented foods such as kefir, natto, kimchee, miso, tempeh, pickles, sauerkraut, olives, and other fermented vegetables, will help ‘reseed’ your gut with beneficial bacteria
10. Lose weight if overweight. Even losing 5% of weight will decrease inflammatory markers
11. Get adequate sleep. Scientists at Emory University School of Medicine in Atlanta, Georgia, found in a study that sleep deprivation or poor sleep quality raises inflammation, which in turn increases the risk of developing heart disease and stroke.

12. Stress management. Chronic stress increases cortisol which directly influences your insulin levels and metabolism. It also plays a role in chronic inflammation and your immune system. Well-documented research links depression and stress to a rise in the inflammatory markers, such as CRP, signaling an increased risk for atherosclerosis and coronary heart disease (CHD). One study showed that a depressive state increases the odds of developing CHD by 50%. Read my blog post on dietary tips to manage stress.

13. Quit smoking if you smoke. Not much else to say on this one
14. Sit less. Spending a lot of time sitting – even if you exercise on a regular basis – is associated with increased inflammatory markers (fasting insulin, leptin, leptin/adiponectin ratio, CRP, and IL-6), chronic low-grade inflammation and poor metabolic health. These effects have been shown in women more than men! Study
15. Exercise on a regular basis – but don’t overdo it! While exercise in moderation plays an important role in decreasing inflammatory markers, going overboard can have the opposite effect.  I’ve often had clients workout 2 hours a day 5-7 days a week in attempts to lose weight.  This can do more harm than good. Moderate exercise at lower intensities is the better course. According to most studies, exercising under the 70% effort level seems to be the baseline for reducing inflammation and stress hormone levels.  Moderate exercise efforts for up to 60 minutes can reduce inflammatory markers, increase positive neurotransmitters (e.g., serotonin and endorphins) and improve brain chemistry. Moderate intensities also stimulate the growth of new brain cells, neurons and capillary growth to muscles and neurons. Now this doesn’t mean you can’t throw a few intense HIIT sessions or some long cardio sessions into your workouts …  just avoid the “more is better attitude”when it comes to exercise.
16. Work on decreasing insulin levels if insulin resistant. High levels of insulin is linked to increased inflammation.
17. Bonus: dark chocolate and red wine (in moderation) have been shown to have anti-inflammatory effects!

What habits do you have that are “inflammatory” or “anti-inflammatory”? 

References
Women to Women. Causes of Inflammation.
Self-Reported Sitting Time and Markers of Inflammation, Insulin Resistance, and Adiposity
Diet and Inflammation
Exercise and the Inflammation Process

Dietitian Central continuing education course: Can Food Promote or Prevent Inflammation (dietitians can purchase this course to obtain credits)

 HIIT or high intensity interval training has become very popular in the past few years – and for good reason. You can exercise for less time and get more benefits. Not enough time is the number one reason why people claim they don’t exercise. But is HIIT good for PCOS? The info you read on the internet is conflicting. Some say it’s great whereas others say it worsens inflammations and the symptoms of PCOS. Read on to learn more about HIIT and find out what research says. And get the low down from top PCOS exercise expert when I ask them “is HIIT good for PCOS?”

What is HIIT?

First of all, you may be asking what the heck is HIIT? High intensity interval training (HITT) is kind of cardio where you alternate very high-intensity exercise intervals with periods of lower-intensity intervals of active recovery. HIIT workouts are more demanding than steady state cardio – so you accomplish more in a shorter period of time.

HITT workouts can be done in many different ways, depending upon your preference of exercise and fitness levels. An easy way to think about would be one minute of very intense effort followed by a minute of less intense effort. This is usually repeated 10 times. High intensity can be considered anything over an effort level of 7 on a scale of 1-10 perceived exertion. But this can be adjusted to fit the fitness level of the participant.

Examples:
-Spin classes often have intervals where you work really hard for a minute or so, then recover
-Tabata classes
-You can do your own intervals where you would run (or speed walk) at more intense pace, then take it back down to a less intense pace for a minute.
-HIIT can also be done using weights. Perform an exercise that really gets your heart rate up (like kettlebell swings) alternating with another weight training exercise that is not as intense.

Health Benefits of HIIT

There are numerous health benefits to all forms of exercise, cardiovascular and weight training. HIIT workouts have some additional benefits, including

1. Improved heart health. HIIT can boost cardio-respiratory health with a smaller time investment compared to continuous forms of exercise.
2. Get fitter faster. Studies have shown that short intense exercise sessions can have a greater effect of “stressing” the body which causes us to adapt. The major adaption that occurs is that the skeletal muscles grow more mitochondria, which are the powerhouses in cells that burn fuel for energy. This occurs you to get fitter faster in a shorter period of time.
3. Burn more calories in a shorter period of time.Researchers have repeatedly shown that people can burn comparable amounts of calories in HIIT routines lasting, say, 20 minutes, compared to longer continuous exercise routines lasting, say, 50 minutes.
4. Elevated metabolic rate elevated for a longer period of time after you stop exercising as compared to other types of exercise.
5. Shift the body’s metabolism toward using fat for energy rather than carbs.
6. Promote fat loss similar to traditional endurance exercise, even with a much smaller time commitment. Can also reduce unhealthy visceral fat. Reference
7. Reduce blood pressure and heart rate, primarily in overweight or obese individuals with high blood pressure. Reference 
8. Improves insulin resistance. A summary of 50 different studies found that not only does HIIT reduce blood sugar, but it also improves insulin resistance more than traditional continuous exercise.
9. Improved brain health 
10. Not sure if this a “health” benefit, but HIIT can be helpful psychologically as you know you can spend less time in the gym!

Studies on HIIT and PCOS

So we know HIIT has health benefits, but what about for PCOS? Since the majority of women with PCOS have insulin resistance and are overweight, most of the benefits listed above would be helpful. But as usual, there have not been many studies done specifically in PCOS and HIIT.

This study assessed the effects of high intensity interval training (HIIT) and strength training on metabolic, cardiovascular, and hormonal outcomes in women with polycystic ovary syndrome compared to a control group. The exercise groups (HIIT, ST) exercised three times weekly for 10 weeks and were supervised by an exercise physiologist at least once a week. The control groupexercised on their own 150 minutes a week.

The main findings of the study were significantly reduced IR, as well as improved endothelial function after ten weeks of HIT in women with PCOS, and improved body composition after both HIT and ST. These improvements were seen without changes in body weight. They also found indications of positive changes in reproduction-related hormonal outcomes after both HIT and ST, and improvements in HDL cholesterol and homocysteine after HIT.

This pilot study is the first randomized controlled trial to compare HIT and ST as independent interventions in women with PCOS. It is also one of few studies on effects of exercise training also including normal weight women with PCOS. Bottom line, HIIT provided the most health benefits. This pilot study indicates that exercise training can improve the cardiometabolic profile in polycystic ovary syndrome in the absence of weight loss. Note: this was a small study of 31 women.

On a side note, you may be wondering why these women did not lose weight with exercising 3 times a week. Keep in mind that these women were told not to alter their diet. They did lose body fat and build muscle. It is also quite likely that they would have lost weight if there was a dietary component to the study. Additionally, the average BMI was 26.7 so they were not that overweight to begin with. We know that weight loss will improve insulin levels. But not all women with PCOS need to lose weight. Some lean women can be quite insulin resistant. Adding in 1-3 HIIT sessions a week might be a good way to help them lower insulin levels.

 Who should not do HIIT?

HIIT isn’t for everyone with PCOS. If you are just starting out exercising, you may want to wait until you build up some endurance before you try this. Or if you still in “hormone hell” and feel exhausted, you may not want to attempt this. Some women with PCOS are better off with less intense exercise as intense exercise can actually cause more stress and worsen inflammation.  If a bout of HIIT makes you want to nap for hours after, then it’s not for you. A little fatigue is natural, but you should not feel exhausted! Read PCOS expert Letisha Bates below  for her viewpoint on this.

Is HIIT good for PCOS? Advice from 6 top PCOS experts

This is the third blog post on exercise for PCOS where I’ve interviewed 6 top PCOS exercise experts so make sure you read:
What are the Best Types of Exercise for PCOS?
PCOS and Exercise: Tips to Get Started

Here’s what they have to say:

Ginny Silvestro: HIIT has been shown in studies to benefit patients with PCOS more than a moderate exercise routine. It is known to burn a lot of calories in a short amount of time, reduce blood pressure, and increase your metabolic rate for hours past when you end your exercise.  What I do encourage is incorporating HIIT into the type of cardio you love to do. There is no need to have to follow a video of aerobic exercises if that isn’t your thing.  In fact, I find that some of my clients have a hard time keeping up because many of the videos are created by people who aren’t their size.  My clients may need modifications.  I know I did at one point.  HIIT can be modified to be used on many activities such as walking, running, biking or using an elliptical.
To learn more about Ginny: BodyEnhancingFitness.com Follow my personal fitness journey: Facebook    Instagram   Twitter

Erika Volk: For cardio exercise, I recommend HIIT workouts because it’s better than traditional cardio at improving insulin resistance. Read Erika’s article on PCOS and HIITT
To learn more about Erika: pcospersonaltrainer.com, or follow her on YouTube, Instagram, Pinterest, and FaceBook.

Maria Horstmann: The most effective and efficient type of exercise is HIIT — a combination of strength training and cardio for improved cardiovascular health, measure of glucose and insulin, bone health, and brain health by maximizing
neurotransmitters and other brain chemicals. In general, intense exercise and especially HIIT (High Intensity Interval Training) are the most effective for brain health. As we continue to gain control of our minds, we gain control of our bodies. However, for women with high levels of stress (internal and external), it is important to know their levels of cortisol and adjust the intensity and frequency of their workouts accordingly.
To learn more about Maria: www.BeFabBeYou.com, Facebook, Instagram

Letisha Bates: HIIT workouts are fabulous as you get the benefits from strength training as well as cardio in a time effective workout. It creates an after-burn effect where your body will burn more calories after the workout during it’s recovery process. This is super helpful to women with PCOS as it can improve insulin sensitivity and help you burn fat. Just like everyone is different, not every woman with PCOS responds the same way. For some, HIIT could cause more harm than good. The intensity of HIIT can increase stress on the body, increasing cortisol, as well as increasing insulin- this causes not only weight gain but can exacerbate PCOS symptoms. If you find yourself fatigued, gaining weight or inability to lose weight, increased inflammation such as achy joints or puffiness, increased blood glucose post workout,  then HIIT may be working against you and it would be most beneficial to stick to LISS (low-intensity steady state) cardio.
To learn more above Lestisha: Instagram@ bateslovesweights as well as Facebook  or my website LiveFreeHealthCoaching

Despina Pavlou: High-Intensity Interval Training (HIIT) can be a great form of exercise for women with PCOS who suffer from insulin resistance because it can help increase insulin sensitivity.HIIT uses lots of glucose during the intense intervals and therefore, glucose levels in your muscles change. Insulin becomes active again during the rest period and helps deliver glucose back to the muscles to be used as energy. HIIT, therefore, helps the glucose found floating in the blood to enter the muscle cells to be used as fuel.
To learn more about Despina: PCOS Oracle, PCOS and Nutrition Podcast:, Podcast link to iTunes, Instagram: @pcosoracle Facebook: @pcosoracle

Lindsay Martin:  HIIT and strength training are the best types of exercise for PCOS. HIIT is going to really kick your fat loss into gear. When you use HIIT, whether it’s cardio or with weights, your heart rate will be consistently up & down, hence being able to burn fat quicker.
To learn more about Lindsay:  instagram @lindsayrenemartin 

Bottom line

Exercise plays an important role in managing the symptoms and long term health risks of PCOS. The most effective program is one that is balanced and includes a strength training, cardio, and stretching component (as well as yoga!) Many women with PCOS can get numerous health benefits by adding in 1-2 HIIT sessions a week. This can also be beneficial for lean women with PCOS as it helps decrease insulin resistance. But HIIT is not for everyone. Pay attention to your body! If you feel it exhausts you, consider other types of exercise.

Always check you’re your physician before beginning any exercise program, especially HIIT., sensitivity http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4129661/#R278

I’d love to hear if you’ve tried HIIT. What do you think about it?

References

Effects of High Intensity Interval Training and Strength Training on Metabolic, Cardiovascular and Hormonal Outcomes in Women with Polycystic Ovary Syndrome: A Pilot Study 

https://www.healthline.com/nutrition/benefits-of-hiit

https://www.acefitness.org/acefit/healthy-living-article/60/104/what-is-high-intensity-interval-training-hiit/

https://www.vox.com/science-and-health/2019/1/10/18148463/high-intensity-interval-training-hiit-orangetheory

https://www.unm.edu/~lkravitz/Article%20folder/HIITvsCardio.html

https://www.acefitness.org/acefit/healthy-living-article/60/104/what-is-high-intensity-interval-training-hiit/

Metabolic Syndrome and Insulin Resistance: Underlying Causes and Modification by Exercise Training

http://dailyburn.com/life/db/hiit-workouts-for-beginners/

Plant based diets are HOT right now! You’ve probably noticed been noticing more stores carrying products that display “plant-based”on their labels. I was just in my local coffee shop yesterday and saw plant based energy bars on the counter as well as oat milk for the coffee.  Plant based products like dairy free yogurts, veggie burgers, and nuts milks are appearing more in local supermarkets. The number of new US food and drink products that mentioned “plant-based” grew 268 per cent between 2012 and 2018!  But the question is – are plant based diets healthy and can you meet your nutritional needs? Read nutrition student, Catherine Scott Fischer’s, blog post to see if a plant based diet is for right for you.

Plant-based diet versus vegan diets

There is no ONE exact definition of a plant based diet. However, in general, it eliminates all animal-derived products including meats, fish, dairy, eggs, honey. It focuses on wholesome and unrefined plant sources such as fruits, vegetables, whole grains, beans, nuts, seeds, legumes. It doesn’t include processed carbs like refined carbohydrates like white bread and white pasta or processed foods such as cookies and cereals.

So you may be asking yourselves, isn’t this the same thing as a vegan diet? Although some use vegan and plant-based interchangeably, they are different. A vegan diet similarly eliminates all animal by-products but additionally eliminates the use of makeup that contains or has been tested on animals and certain clothes (leather, fur, silk, wool). However, a vegan diet does not eliminate processed foods, as long as the food item does not contain any animal by-products, it’s a go!

Classic Oreo example – Oreos are vegan because they do not contain any animal derived by-products, however they are not plant-based because they are highly processed.

Are plant-based diets healthy?

Plant based diets are hot right now for good reason! In addition to antioxidants, they’re rich in fiber, Vit B6 and Vit C, folate, potassium, magnesium, phosphorus, beta-carotene, and phosphorus and are associated with numerous health benefits including:

1. Decreases insulin resistance: This particular prospective study conducted in the Netherlands, explored plant-based diets vs animal based diets in regard to insulin resistance. They followed around 7000 participants and analyzed their dietary intake through food frequency questionnaires and “constructed a plant-based dietary index (range 0-92) assessing adherence to a plant-based vs animal-based diet.” They measured insulin resistance at baseline and thereafter at each follow-up. After the 7-year mark, their findings revealed that a plant-based diet was associated with lower insulin resistance, lower prediabetes risk, and reduced type 2 diabetes risk.
2. Prevents and reverses heart disease: A review published in the journal Progress in Cardiovascular Diseases where researchers compiled multiple clinical trials and observational studies all consistently revealed undeniable evidence between consumption of plant-based diets in both the prevention and reversal of atherosclerosis, a decrease in markers related to cardiovascular disease (these markers included blood pressure, blood lipids, and weight), and a reduced risk of developing metabolic syndrome. For all of you statistical lovers out there, plant-based diets reduce the risk of death from CVD by 40%, reduces risk of coronary heart disease by 40%, hypertension by 34%, and is associated with a reduction of 29 mg/dL and 23 mg/dL total cholesterol and LDL-C levels compared to non-vegetarian diets.
3. Improves gut microbiome and reduces inflammation: Dr. Gersh underlines scientific research that shows staggering improvements in relevant biomarkers for Type 2 Diabetics who follow a plant-based diet —remarkable reductions in HgbA1C levels, fasting blood sugar, lipid profile, body weight, BMI, blood pressure etc. A plant-based diet has been proven to cultivate and flourish healthy gut bacteria improving overall gut microbiome, in turn also reducing inflammation levels. More and more research is being conducted on gut microbiome health as it is considered a building block for overall health and is involved/effects every biological aspect of our bodies from digestion and metabolism to cognitive and immune function.
4. Lowers cholesterol levels: This one probably does not come as a surprise to you as cholesterol is found in animal products. The American Journal of Cardiology investigated published scientific research to understand the relationship between plant-based diets and plasma lipid concentrations. The diet that imparted the greatest effect on LDL cholesterol levels was a vegetarian or vegan diet that included nuts, soy and/or fiber, having up to a 35% reduction in LDL cholesterol levels.
5. Reduces risk of cancer: This study analyzed the correlation between varying dietary patterns; non-vegetarians, pescatarian, vegan, semi-vegetarian and lacto-ovo-vegetarians, and overall cancer incidence rates amongst almost 70,000 participants. A vegan diet showed the most “significant protection for overall cancer incidence in both genders combined and for female-specific cancers”.
6. Weight loss: A randomized controlled study conducted in South Carolina explored the effect of plant-based diets on weight loss. Participants were prescribed diets ranging from vegan, vegetarian, pesco-vegetarian, semi-vegetarian and lastly, omnivorous. Vegan participants had the most successful outcome in terms of weight loss and when compared to the omnivorous group, it was a significant difference. It is important to note that calorie restriction was not implemented, it was solely a change in dietary habits.This study focused on overweight, postmenopausal women who were randomly assigned either a low-fat vegan diet or a controlled diet based on the National Cholesterol Education Program guidelines. Similarly, calorie restrictions were not enforced and exercise levels were encouraged to remain at similar levels to prior the study. The low-fat, vegan diet yielded the greatest weight loss in overweight postmenopausal women.

Nutrients of concern in plant-based diets

Although plant-based diets are wholesome and are abundant in fruits, vegetables and legumes, there are some nutrients of concern that consumers should be made aware of before embarking on a plant-based lifestyle so that they can make sure they are getting adequate amounts of all essential vitamins and minerals.

•  Protein
  The first thing people never fail to reply when someone divulges they eat vegan or plant-based is “what about protein? do you get enough?” The answer is yes!  There are so many nutritious and protein-packed plant-based sources. Here are some of them:
  • 1. Tofu: The extra firm tofu lends the most similar texture to meat-based products. Add some spices and pan-fry it or pop it in the oven!
    Nutrition Facts (1/2 cup): 94 calories, 10g protein
  • 2. Edamame: Immature soybeans that contain an abundant source of manganese and vitamin K which both contribute to bone health and enhance calcium absorption.
    Nutrition Facts (1/2 cup, shelled): 120 calories, 11g protein
  • 3. Chickpeas: I love how versatile chickpeas are —you can dress them up in spices and put them in the oven and they make a great crunchy, nutritious topping to salads. You can blend them up to make hummus, mash them up to get that flakey texture which imitates tuna fish, or even make chickpea brownies (I was also skeptical at first but they are delicious and you cannot even taste them!).
    Nutrition Facts (1/2 cup): 126 calories, 7.2g protein
  • 4. Quinoa: This grain is a complete protein source, providing all the essential amino acids. It is a great source of manganese and phosphorus, both essential for proper bone health and growth. It is additionally a great source of folate which is critical for cell function and tissue growth.
    Nutrition Facts (1/2 cup, cooked): 114 calories, 4g protein
  • 5. Hemp seeds: Another complete protein source that lends a nutty texture. It makes for an easy addition to any meal; sprinkle on avocado toast, salads, vegetable bowls, even smoothie bowls. Did you know you can even make hemp seed milk? (it’s delicious!)
    Nutrition Facts (3 tbsp.): 160 calories, 10g protein
  • 6.Tempeh: Similarly to tofu, tempeh is made from soybeans and is a rich source of prebiotics which encourages the growth of healthy, beneficial bacteria in your gut. It is also a great source of calcium, a mineral that is of concern when eating a plant-based diet (we’ll discuss this more down below) and is critical for bone health.
    Nutrition Facts (1/2 cup): 160 calories, 16g protein
  • 7. Seitan: This is a good option for those who cannot tolerate soy-based foods (tofu, tempeh, soybeans) as it is made entirely from gluten, the main protein of wheat. Due to its neutral taste, it is a very versatile food and absorbs seasonings and sauces very well.
    Nutrition Facts (1/2 cup): 175 calories, 25 g protein
  • 8.Chia seeds: Known as the best plant-based source of omega-3 fatty acids, an essential nutrient in the prevention and management of heart disease. It is also a great source of dietary fiber and has a very high water-absorbing capacity, in turn increasing the volume of ingested food in your digestive tract thus increasing overall fullness.
    Nutrition Facts (1 tbsp.): 69 calories, 3g protein
  • 9. Lentils: This legume can additionally imitate a similar meaty texture when cooked and seasoned appropriately. In addition to its abundance in critical vitamins and minerals, it is a rich source of phytochemicals which aid in the prevention of chronic diseases such as type 2 diabetes and heart disease.
    Nutrition Facts (1/2 cup, boiled): 115 calories, 9g protein
  • 10. Black beans: A heart-healthy and anti-inflammatory legume due to its high content of phytonutrients. Its high level of dietary fiber makes for a nutritious yet filling addition to any meal and also helps stabilize blood sugar levels.
    Nutrition Facts (1/2 cup): 114 calories, 7.6g protein
  • 11. Spirulina: This blue-green algae, a type of cyanobacteria that grows in fresh and salt water, as I’m sure you’ve seen, has made its way into many juices/smoothie stores. It is very nutrient dense and acts as a powerful antioxidant, fighting free radicals, and contains anti-inflammatory properties.
    Nutrition Facts (1 tbsp.): 10 calories, 4g protein
• Vitamin B12: Is mostly found in animal products including eggs, dairy products, meat, poultry, etc. The nutrient aids in DNA and red blood cell formation, proper nerve function, and cell metabolism.Sources of vitamin B12 for those who do not consume any animal products will mostly come from fortified foods such as fortified non-dairy milk and/or breakfast cereals. Meat substitutes and vegan spreads such as Marmite are also fortified with vitamin B12. Therefore, all of these sources could be consumed by people following a vegan diet, however the options listed above are not all suitable for someone following a strict plant-based diet since most of them are processed. Plant-based eaters will have limited food options when it comes to vitamin B12:
  • 1. Nutritional yeast: Our beloved nutritional yeast is gaining popularity and has made it onto another list! In just one tablespoon, it provides 40% of the RDI.
  • 2. Fortified non-dairy milk: Some non-dairy milks may contain a lot of added sugar and additives/gums therefore those consuming plant-based should make sure to read the labels and lookout for a clean non-dairy milk brand that is fortified with vitamin B12.
    Or a Vit B12 supplement!
• Calcium
  You’re going to start noticing that a lot of the foods listed that are rich in one vitamin/mineral are also rich in other critical vitamins and minerals like calcium for example! You will see some foods that make a comeback on several lists, in addition to down below as we discuss other nutrients of concern. That’s the thing about a plant-based diet, since it is a nutrient-dense diet, the likelihood of something you’re eating being rich in numerous nutrients and not just one, is well, highly probable. Here are a few sources of calcium-rich foods:
  • 1. Chia seeds
    Nutrition Facts (1 tbsp.): 69 calories, 3g protein, 90mg calcium
  • 2. Broccoli: Nutrient dense vegetable that has also been shown to improve gut health and reduce risk of chronic diseases.
    Nutrition Facts (1 cup): 31 calories, 2.6g protein, 70mg calcium
  • 3. Almonds
    Nutrition Facts (1 oz.): 164 calories, 6g protein, 243mg calcium
  • 4. Kale: Make sure to massage your kale before you eat it, it makes it less tough —or add some spices and make kale chips in the oven, another great snack!
    Nutrition Facts (1 cup raw): 33 calories, 3g protein, 101mg calcium
  • 5. Tofu: If you ever get bored of tofu, there are so many great recipes that use tofu to make plant-based cheeses, or even raw cheesecakes if you feel like getting really creative. However, make sure to read the label to be certain it is fortified with calcium.
    Nutrition Facts (1/2 cup firm): 94 calories, 10g protein,  434mg calcium
•  Iron
  Although plant-based diets do contain iron, plants have a lower bioavailability than iron found in animal products. Some rich plant-based sources of iron include but is not limited to:
  • 1. Kidney beans: Buy it canned and rinse off the excess salt —it makes for an easy addition to any meal and requires no prep!
    Nutrition Facts (1/2 cup): 112 calories, 7.5g protein,  6mg iron
  • 2. Soybeans & Tofu/Tempeh
    Nutrition Facts for soybeans (1/2 cup): 4.4 mg (25% of RDI)
    Nutrition Facts for tofu (6 oz.): 3 mg
    Nutrition Facts for tempeh (6 oz.): 3.6 mg
  • 3. Spinach: Eating it cooked will enhance absorption of iron and other minerals/vitamins that are packed in this leafy green.
    Nutrition Facts (1 cup, raw): 7 calories, 0.86g protein, 0.81mg iron
  • 4. Cashews: A staple snack for many of us, these heart-healthy nuts are shown to reduce blood pressure and raise our good cholesterol. They are also packed with key vitamins and minerals such as vitamin E and K, copper, zinc, and iron which all aid in critical biological functions.
    Nutrition Facts (1 oz.): 157 calories, 5g protein,  1.9mg iron
  • 5. Sesame seeds: These tiny seeds are packed with nutrients and belong to the exclusive class of fibers called lignans which have been shown to reduce cholesterol levels.
    Nutrition Facts (1 oz): 103 calories, 3.2g protein, 2.62mg iron
  • 6. Pine nuts: Toasted pine nuts on salads might be one of my top 5 favorite toppings, not to  mention they pack a lengthy list of health benefits too.
    Nutrition Facts (1 oz): 191 calories, 3.9g protein, 1.6mg iron
  • 7. Oats: There are a few blog posts on this, if you’d like to read more on the benefits of oats and are looking for some healthy recipes!
    Nutrition Facts (1/2 cup, cooked): 157 calories, 5g protein1.7mg iron
  • 8. Dark chocolate: I think we’re pretty much all well aware of the antioxidant properties our treasured dark chocolate contains, but did you know it’s also a great source of iron!?
    Nutrition Facts (1 oz.): 150 calories, 1.4g protein,3.3mg ironPS: To increase absorption of non-heme iron (aka plant-based iron sources), pair it with a vitamin C rich food in order to increase absorption. It’s also important to eat iron rich foods consistently throughout the day and not large portions continuously as if we consume too much, our bodies absorb even less of it than if we were to consume an appropriate amount.
• Vitamin D
  While you can get Vit D from the sun,  approximately 42% of people in the US are deficient in it. Vitamin D plays a role in number of processes in the body, including its essential role in the development of strong and healthy bones as it enhances calcium absorption, the building block for bone health. It is additionally a critical vitamin in nerve and muscle function as well as our immune system.1. Fortified non-dairy milk:Again, one must check the labels to check ingredients to make sure it aligns with their dietary values.
  • 1. Tofu: Some brands do fortify their tofu with vitamin D, however many do not, therefore check labels to make sure it is fortified with vit D.
  • 2. Mushrooms: Research has shown evidence that exposing mushrooms out in the sun for a period of time will increase their vitamin D content. For example, brown, crimini mushrooms (84g) when exposed to UV rays, contains 1072 iu vit D, the RDA for vit D is 600 iu/day.Or a Vitamin D supplement!
• Choline
  This essential nutrient is critical for our nervous system and aids in the removal of cholesterol from our liver, reducing any acquired build-up. Pregnant women should be especially careful to meet their increased needs in order to prevent neural tube defects for their growing baby. Although this nutrient is mostly found in animal products, here are a few good plant-based sources:
  • 1. Soy milk: Swap your almond milk or any other dairy-free milk for soy milk from time to time as it contains many of the critical vitamins and minerals we need that other dairy-free alternative milks do not offer to the extent soy milk does!
    Nutrition Facts (1 cup, Silk original): 100 calories, 7g protein, 57.3mg choline
  • 2. Tofu
    Nutrition Facts (1/2 cup firm): 183 calories, 19g protein,  35.4mg choline
  • 3. Quinoa: Nutritional powerhouse that is now making its way into oatmeal bowls too – check out this blog post to find an overnight oat recipe that incorporates quinoa!
    Nutrition Facts (1/2 cup, cooked): 111 calories, 4g protein, 1.8g fat, 19.5g carbohydrate, 21mg choline
  • 4. Broccoli
    Nutrition Facts (1/2 cup, boiled.): 31 calories, 3g protein, 31mg choline
  • 5. Pinto Beans: Gut health is a hot topic nowadays and pinto beans have been shown to increase propionate production, a microbial metabolite that aids in gut health.
    Nutrition Facts (1/2 cup, boiled.): 103 calories, 6.1g protein,  30.2mg choline
• Omega 3
  And lastly, we can’t neglect omega 3’s! There is an extensive amount of research that reveal their powerful benefits and roles in our bodies even in the earliest stages of life. To name a few, they are anti-inflammatory, help fight against autoimmune diseases and improve bone and joint health. Some sources include;
  • 1. Seaweed
    Nutrition Facts (1/2 cup): 30 calories, 1.9g protein,  30.2mg omega 3
  • 2. Flax, chia, and hemp seeds
    -Nutrition Facts (1 oz. flax seeds): 151 calories, 5.2g protein, 6388 mg of omega 3
    – Nutrition Facts (1 oz. chia seeds): 138 calories, 4.7g protein,  4915mg of omega 3
    -Nutrition Facts (1 oz. hemp seeds): 161 calories, 9.2g protein,  1100 mg of omega 3
  • 3. Walnuts
    Nutrition Facts (1 oz.): 183 calories, 4g protein,, 2542mg choline
  • 4. Edamame
    Nutrition Facts (1/2 cup, boiled): 39 calories, 3.8g protein, 300mg choline

Tips to make your plant-based diet as healthy as possible

1. Eat healthy types of carbs. As I mentioned above, a plant-based diet doesn’t contain “white”or processed carbs. But it’s possible some people forget this. Eating a lot of refined carbs takes away many of the health benefits.
2. Add fiber in slowly. It is possible to get too much fiber especially if you are going from a highly processed diet to a plant-based diet. The large increase in high-fiber foods can cause gastrointestinal discomfort. So add fiber in slowly and see how your body reacts.
3. Consume a variety of foods. You need to make sure you’re getting adequate amounts of critical vitamins and minerals therefore it’s important to switch it up and not consistently eat the same thing.
4. Include variety to ensure you’re getting in all the critical vitamins and minerals. Many of us are creatures of habit but when consuming a plant-based diet – so make sure you switch up your meals to make sure you’re getting the nutrients we need.
5. Consume “nutrients of concern” rich foods:
   Protein: nuts, seeds, legumes, whole grains, quinoa, chia/flax/hemp seeds, (optional non GMO soy like firm tofu and edamame), seitan (if you don’t have issues with gluten)
   Calcium: fortified nondairy milks and yogurts, chia seeds, almonds, leafy greens, (optional calcium processed non GMO tofu)
   Vit B 12: nutritional yeast, fortified non-dairy milks/yogurts
   Omega 3: flaxseeds, leafy greens, walnuts and a vegan omega 3 supplement
   Choline: will likely need a supplement, especially if trying to conceive or pregnant
   Iron: legumes, spinach, fortified cereals and grains, soybeans, cashews, dark chocolate
   Vit D: Try fortified nut milks
6. Try to add in a protein source at each meal. It helps keep you feeling full longer, and is important for muscles.
7. Oxalates and phytates, sometimes called anti-nutrients, reduce absorption of calcium, iron, and other minerals, but they don’t block them completely. Oxalates are highest in certain dark leafy greens such as spinach and beet greens; kale and turnip greens have less. It doesn’t mean you need to avoid spinach and beet greens by any means – just include a variety of greens like kale and turnip greens.
8. Ask your doctor to check for nutrient deficiencies with blood tests. Example: Vit D, Vit B12, iron. Not all nutrients deficiencies show up in blood tests (i.e. calcium) Ask your doctor if you need a bone mineral density test.
9. Pay attention to how your body feels on a plant based diet. If you feel more fatigue or have worsened carb cravings, this style of eating may not be for you!
10. Don’t try to meet your protein needs with overly processed soy products (like fake chicken!) If you are going to include soy in your diet, go for unprocessed non GMO firm tofu or edamame.
11. Mental health is just as important as physical health, so if you feel like a treat that does not “confine” to a plant-based diet, do not feel guilty, treat yourself!
12. Start with small changes instead of a drastic change from your habitual diet. Your body needs to adjust to the increase in fiber intake from all the vegetables and fruits.

Bottom line

There is no question that a plant based diet is healthy and that you can meet all of your nutritional needs with some planning. Actually, it’s probably easier to meet your nutritional needs on this diet compared to the highly processed standard American diet. A plant based diet may be especially helpful for someone who has heart disease – or someone who wants to prevent it.

But as noted above, be sure to include variety in your diet and don’t depend on products like “fake” chicken to meet your protein needs! You may likely need some supplementation.

If you don’t feel like following plant based diet 100% of the time, try being a flexitarian! Have a few plant based meals a week or even one a day. You’ll still get some of the health benefits.

I’d like to thank Catherine Scott Fischer for writing this blog post. Catherine is  a senior at New York University studying Nutrition and Dietetics. She was born and raised in Belgium and moved to the US when I was 18. This move coincided with a drastic change in her diet and she developed a passion for healthy, plant-based food!  She has been vegetarian for 6 years and transitioned into a vegan lifestyle a year and a half ago. Catherine loves running, dancing and cooking! Stay tuned for more of her blog posts.

References:

What is Choline? An Essential Nutrient With Many Benefits

Choline in Pregnancy: Folate’s Long Lost Cousin 

17 Science-Based Benefits of Omega-3 Fatty Acids

Mushrooms Are The Only Source of Vitamin D in The Produce Aisle

Iron for Vegetarians 

42% of Americans Are Vitamin D Deficient. Are You Among Them?

What is Vitamin D and What Does It Do?

9 Health Benefits of Vitamin B12, Based on Science

Chia Seeds 101: Nutrition Facts and Health Benefits

Why Tempeh Is Incredibly Healthy and Nutritious 

10 Health Benefits of Spirulina

The 9 Healthiest Beans and Legumes You Can Eat

Heart disease is the number one killer of women. It kills about 1 woman every 60 seconds. Having PCOS increases your risk of heart disease. This is because PCOS is a metabolic disease. February is American Heart Health Month as well as the 5^thAnnual #Heart4PCOS Campaign to spread awareness of awareness of PCOS and heart disease. The good news is that there are many things you do to decease your risk of heart disease. This blog post is not meant to scare you, but to make you aware! I’d like to thank Ashley Levinson, PCOS advocate and PCOS patient for writing much of this guest blog post. And stay tuned for my next blog post on my Top Lifestyle & Nutrition Tips to Decrease Risk of Heart Disease.

Scary stats on PCOS and heart disease

If you have PCOS, you know all too well about some of the symptoms including weight gain, carb cravings, mood disorders, sleep disturbances, hair loss or growth, acne, to name a few.  But I bet you weren’t aware of the increased risk of heart disease. If you have PCOS, here are some stats:

• Seven times higher risk of cardiovascular disease and four times higher risk of stroke
• Increased risk to develop high blood pressure, lipid disorders and coronary artery disease
• Up to 40% of PCOS patients as young as age 30-45 may have coronary calcification (a warning of heart attack risk)
• Researchers have discovered that the carotid artery, which is located in the neck, is thicker in women with PCOS equaling a higher heart disease risk
• The risk for heart disease is two times higher
• 50% of patients with PCOS become diabetic by age 40 – which is a a risk factor for heart disease
• Patients with PCOS have a 7xs greater risk for heart attack
• Patients with PCOS have 4xs greater risk for stroke
• Patients with PCOS can develop Coronary Artery Disease as early as in their twenties.

Why the increased risk of heart disease with PCOS?

There are several likely explanations for this increase risk – many have to do with the role of insulin, excess androgens and chronic inflammation. Here are some likely explanations:

1. Some key features of PCOS that can increase heart disease risks are production of excess androgens (male sex hormones) and anovulation (the failure to ovulate properly), which makes PCOS the leading cause of anovulatory infertility.
2. Emerging research is also identifying the important roles of insulin receptors and chronic inflammation’s role in PCOS, which can further the risks for cardiovascular disease.
3. Research has linked PCOS with multiple risk factors for coronary heart disease including; high cholesterol, irregular menstrual cycles, obesity and hypertension.
4. Researchers have also found that PCOS, with its symptomatic disorders of hypertension, excessive fat tissue in and around the abdominal area, blood fat disorders (high triglycerides and low HDL), high blood pressure, hyperandrogenism (elevated levels of male hormones) and insulin resistance are all contributing factors to cardiovascular disease
5. Insulin in particular tends to be a consistent risk factor with PCOS, as approximately 70% of patients develop insulin resistance. As insulin comes in contact with the interior wall of the arteries, it damages the tissue, causing the initial injury that produces plaque. Having insulin resistance and PCOS can directly cause changes in blood lipids and overall cardiovascular health that contribute to the formation of heart disease. High insulin levels from PCOS can lead to heart and blood vessel problems including:
   Hardening of the arteries (atherosclerosis)
   Coronary artery disease and heart attack
   High blood pressure
   High cholesterol
   Stroke

How to decrease your risk of heart disease

The good news is that there are many things you can do to decrease your risk of heart disease. 

1. The first step is awareness. Learn the facts and be your own advocate.
2. Meet with PCOS friendly doctor at least once a year to have bloodwork and vitals checked (including blood pressure).  Even if you are under 40, PCOS can present heart disease risks. Women with PCOS as young as in their 20s can start developing the plaque deposits leading to cardiovascular disease. Regular checkups and sound treatment plans are therefore vital to long term health with the syndrome.

Martha’s suggestions
3. Ask for the appropriate blood work, including total cholesterol, HDL cholesterol, LDL cholesterol, triglycerides, non-HDL cholesterol, HbA1c (12 week average of blood sugar), CRP (inflammatory markers), and if possible, a more thorough breakdown of cholesterol called VAP testing. 
4. Follow a heart healthy diet and lifestyle. Stay tuned for my tips later this week.

How to participate in #Heart4PCOS

We’d love you to take part in part in our campaign to spread awareness of PCOS on social media! Here’s how to do it:

You can post your photo on social media 

1. Wear red & upload photo
2. Use #Heart4PCOS hashtag
3. Tag your family, friends and doctors!
4. Post photos between 2/1 – 2/28

Add a frame to your Facebook profile pic.

1. Click to edit your profile photo
2. Click add frame
3. Search frames #Heart4PCOS & #TurnTealtoRed
4. Save changes

Let’s keep PCOS patients hearts beating by soeaking up and ending heart disease risks for women with Polycystic Ovary Syndrome.

I’d like to thank Ashley for contributing to this blog post!  

Ashley Levinson is a PCOS Patient and has served as a patient advocate for over 20 years with a mission to advance awareness for PCOS, Chronic Illness and Women’s Health. Ashley has background in healthcare as an orthopaedic surgical first assist and certified medical assistant.
She has been an advisor, executive director, volunteer and speaker to many health organizations including serving on The patient advisory board of PCOS Challenge. Ashley has been featured in numerous blogs, newspapers and magazines and was featured on Discovery Health Channel’s Mystery Diagnosis. The10! Show and Fox News. Ashley has received multiple awards for her work including her most recent- WEGO Health Awards Best of Twitter 2018

I’d highly recommend you follow her on social media @PCOSGurl

Facebook 
Instagram
Twitter

More references:
PCOS Challenge 
PCOS & Cardiovascular Disease  
American Heart Association Go Red for Women

If you have PCOS, you know how confusing it can be to know what to eat! Not only is the internet is loaded with conflicting information, but who has time to plan meals and find recipes? My patients with PCOS always ask “what should I eat”?  While there no one-size-fits-all diet for women with PCOS, there are general guidelines that will decrease symptoms and health risks. So I decided to put together some resources to help clear the confusion on what to eat as well as take the stress out of meal planning. Read on to get access to my FREE 4 day PCOS Meal Plans and Recipes Guide along with a Bonus Guide on 30 Nutrition Tips for PCOS.

If you have already subscribed to my PCOS blog, you’ll get a link with the FREE downloads in my email to you.  If you’re not a subscriber, sign up HERE  to get the goodies!

PCOS meal planning considerations

A healthy diet is the first step in treating your PCOS.  But it can be confusing to know what to eat. You may be focusing on cutting carbs drastically or omitting gluten or dairy or even going keto. While this may work for some people, it doesn’t mean you have to. When helping my clients with PCOS plan meals, I like to focus more on what they SHOULD include in their diet more that what they should omit. Certain foods can help heal your PCOS by lowering insulin levels, decreasing inflammation, improving gut health, promoting a healthy weight, and decreasing risk of diabetes and heart disease. increased risk of heart disease, and carb cravings. 

There are no one-size-fits-all approach when it comes to diet for PCOS. However I do have a few general recommendations to keep in mind when meal planning:

1. Select low glycemic carbs and limit added sugars to decrease insulin & inflammation
2. Add protein (plant & animal) to meals to stay full longer & aid in wt loss. Your body best utilizes protein when it’s spaced out into 3 meals. In addition, if you are on a lower calorie diet in attempts of losing weight, your body actually needs more protein!
3. Add fat to meals to stay full longer & slow rise of blood sugar. Select heart healthy fats such as extra virgin olive oil, nuts/seeds and nut butters, olives, and avocado. 
4. Fill up on fiber. Fiber helps prevent blood sugar and insulin spikes, lowers cholesterol, helps prevent constipation that often occurs with low carb diets, lowers risk of some cancers and feeds the “good” bacteria in the gut (thereby keeping your gut microbiome healthy). You can add fiber with veggies, flax or chia seeds, nuts, whole grains, legumes, and fruits. 
5. Increase anti-inflammatory foods including fatty fish, dark green leafy greens, orange vegetables, garlic, tea, berries, shitake mushrooms, ginger, turmeric, nuts, EVOO, beans. 
6. Limit inflammatory foods including including added sugars, processed refined carbohydrates, trans fats, red meat, and vegetable oils rich in omega 6 fats including soybean, corn, safflower  and specific foods you may be sensitive to
7. Eat for gut health (pre/probiotic rich foods). See my BONUS guide for the full list. 
8. Avoid highly processed foods and higher glycemic index, more sodium/sugar/additives
9. Choose hormone free, organic meats, poultry dairy when possible.You’ll get a lot more details in the BONUS Guide 30 Nutrition Tips for PCOS

What’s in the Free PCOS Meal Plans Guide?

I hand-picked the meal plans and recipes included in this 4 day guide to align with my nutrition recommendations for PCOS.  The recipes are rich in anti-inflammatory foods, vegetables, and fiber.

1. 3 meals a day and one snack
2. Calories: 1300-1500 calories. Most of my patients with PCOS follow a range of 1200-1700 calories – so I picked an average. You may need to adjust portions and add/omit snacks if you want to decrease or increase the calories. I don’t recommend going below 1200 calories for most women … unless you are doing some kind of intermittent fasting 2 days a week.
3. Carbs. There is no one recommendation for how many carbs you should eat a day. However I choose to create meal plans that contained 30-40% of calories from low glycemic carbs (or a max of 40 grams per meal and 15-20 grams per snack). Curious to know how many carbs a day might be good for YOU? Read my blog post for more details: How Many Carbs Should You Eat a Day with PCOS?
4. Protein: Each meal includes a protein source
5. Veggies: I’ve included at least 3 servings a day of vegetables a day. A good rule of thumb is to make at least ½ your plate vegetables at lunch and dinner (and breakfast if you can). I included veggies into every lunch and dinner as well as some breakfasts and snacks.
6. Fiber: Most of my plans have at least 25 grams of fiber a day.
7. A plant-based day. I realize some women with PCOS choose to follow plant-based diets, so you’ll get one day that is plant-based.  If this isn’t for you, feel free to add some chicken/fish/meat to the meal!
   
8. Full nutritional breakdown of all the meals and snacks for those you who are interested. 
9. The plans are gluten and dairy free. I’m not opposed to gluten and dairy for PCOS – unless they worsen your symptoms. However I choose to keep the plans dairy and gluten free as many women choose to eat this way. You can always substitute in a gluten containing grain or a yogurt if you like!

What are the best beverages for PCOS?

Beverages are not included in the Guide. My favorite beverages for PCOS include water, seltzer, unsweetened almond milk (or any nut milk), tea – especially spearmint (may help lower androgens) and green tea (high in antioxidants), and coffee in moderation. If you drink alcohol, keep it to 1-2 drinks a week and avoid drinks with sweet mixers.

What if I don’t want to follow them exactly?

No worries! They can be followed exactly or just used as a guide. If you don’t want to cook every day, make extras for leftovers.  Feel free to swap out other veggies, protein, or grains if you don’t like the ones I choose. Or just pick the recipes you like to add to your recipe file. Please don’t feel that meal plans need to followed exactly as that can create stress in itself! The goal of meal plans is to help take the stress out of meal planning … not to add to it.

Get your two FREE Guides HERE
-PCOS Meal Plans and Recipes
-BONUS GUIDE: 30 Nutrition Tips for PCOS

More FREE PCOS meal plans!

I hope you find the meal plans helpful and enjoy the recipes. I’d like to invite you to sign up for a FREE 3 day trial of customizable PCOS meal plans and recipes here.  No credit card needed.  Your menu will include a planner with recipes for breakfast, lunch, snack and dinner as well as a grocery list to make shopping a snap. 

After the 3 day trial, you can continue with the customizable PCOS Meal Plans and Recipes service for a small fee of $19.95/month. Each week you will receive a delicious weekly menu in your inbox, created by registered dietitians and chefs, to help you meet your health goals. Each recipe is extensively tested and features whole food ingredients with easy-to-follow directions for people of all cooking levels.

Keep in mind that these plans are customizable which meals you’ll be picking your own meals with your favorite foods using my PCOS meal planning guidelines.  The customizable plans also allow flexibility in adjusting the macronutrient content (i.e. carbs, fat, protein) and calories. You will receive a meal plan template. You’ll then sort through the recipes, select the ones that appeal to you, and drag them into your template (you’ll get a video to watch to learn how).

Personalized Nutrition Coaching for PCOS

Meal plans and recipes are great, but nothing takes the place of individual coaching by a PCOS nutrition expert. I’m a registered dietitian, certified diabetes educator and certified health and wellness coach who has been specializing in PCOS for over 15 years. My coaching sessions provide in-depth education on nutrition for PCOS and helps separate fact from fiction. You’ll receive a personalized plan for you based on your medical issues, lifestyle, and food prefs. We’ll discuss meal planning, eating out, carb carvings, exercise, supplements and more.  You’ll get the individual attention and coaching you need to meet your goals. Contact me at 212 879-5167 or Martha@MarthaMcKittrickNutrition.com to learn more.

Want more info on Nutrition & Lifestyle for PCOS?

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Get your red outfit out! The first Friday of every February is National Wear Red Day to raise awareness of heart disease in women.  Heart disease kills approximately one woman every 60 seconds. I bet most of you didn’t know that.  We’re too busy juggling work, family and social obligations to think about our hearts.  And it’s always been thought of as a disease for older men. But it’s the number #1 killer of women! The American Heart Association created Go Red For Women to dispel the myths and raise awareness of heart disease & stroke in women. This post is for you ladies … read on to learn diet/lifestyle tips to decrease your risk of heart disease (main pic credit) 

Here are a few more scary stats to make you think again:
– 90 percent of women have one or more risk factors for developing heart disease
 – Since 1984, more women than men have died each year from heart disease and the gap between men and women’s survival continues to widen
 – The symptoms of heart disease can be different in women vs. men, and are often misunderstood
 – Heart disease and stroke cause 1 in 3 deaths among women each year – more than all cancers combined.

The good news: You have the power to dramatically reduce your risk of cardiovascular disease by following a healthy diet and lifestyle. A diet rich in a variety of vegetables and fruits, lean proteins, healthy fats and whole grains is your first defense against the onset of high cholesterol, high blood pressure and heart disease. I know most women are constantly on the run, so planning the perfect diet is no easy feat. And when we do think about diet, we’re probably more focused what we should CUT BACK on (like calories, carbs, gluten, GMOs, etc) versus what we should be adding in for heart health. But forget about having the “perfect” diet … just try some of these easy changes. And keep in mind that heart health is no longer about villanizing a single nutrient  – like what we did in the past when it came to saturated fat and dietary cholesterol.  Now we know it’s more about an overall healthy diet!

Here are my top 13 nutrition and lifestyle tips to decrease your risk of cardiovascular disease:

1. Increase your intake of fruits and vegetables: Goal: least 4.5 cups a day. Most of us aren’t even close to this. Eating on the run makes eating veggies especially challenging!  They contain fiber, vitamins, minerals, phytochemicals that keep our blood vessels healthy.
– Tips to increase: Add berries to oatmeal, cereal, smoothies or yogurt, keep cup up veggies on hand to snack on, add veggies to omelets, soups, salads. Make sure to have a big portion of vegetables every dinner. Grab a fruit for an afternoon snack.– Read my blog post on top 20 ways to add in vegetables and fruits.

2. Eat fish (preferably oily fish, like salmon, sardines, herring, mackerel and tuna) 2-3x/wk. These fish contain omega 3 fats (EPA, DHA) which are anti-inflammatory and keep blood vessels healthy. They can also help lower triglycerides (fat in the blood) which are a risk factor for heart disease.
 – Tips to increase: Add tuna or salmon to a salad,  enjoy sushi/sashimi (*choose a reputable place and certain people should not eat raw fish), try to cook fish 2x/wk or at least order in a restaurant. Choose wild salmon when possible (canned salmon tends to be wild). Chunk light tuna contains less mercury than albacore. Consider a fish oil supplement if you don’t eat fatty fish 2-3 times a week

3. Include whole grains in your diet. Whole grains have been linked to decreased risk of cardiovascular disease. But … many women are a bit on the carb phobic side. While I’m certainly not suggesting you gorge on bagels and pasta, aim for at least three 1-ounce servings of whole grains a day. Steel cut oatmeal for breakfast and an average serving of quinoa for dinner would meet your needs.
Tips to increase: Read labels for the word “whole” in the ingredient list or the yellow whole grain stamp on the labels, choose whole grain breads, crackers and cereals or try a different whole grain such as quinoa, millet, freekah or barley. 

4. Increase your intake of fiber rich foods. We consume an average intake of 15 grams of fiber a day.  But our goal is a minimum of 25 grams. In addition to helping keep us regular, fiber can lower cholesterol, aid in weight loss, improve gut health and help lower blood sugar. But eating adequate fiber takes some effort.
Tips to increase: Add bran, chia or flaxseeds to yogurt, oatmeal or smoothies, add legumes to salads and soups, choose whole grain cereals and breads, get in your 4 ½ cups of veggies/fruits a day. See my previous post on Fiber and Heart Health to find out the fiber content of food.

5. Consume nuts and seeds. Your goal is least 4 (one oz) servings a week, opting for unsalted varieties whenever possible. Nuts are one of the heart healthiest foods I can think of. They also are linked to decrease risk of diabetes and weight management.
Tips to add in: Add nuts to oatmeal or yogurt, snack on them during the day or add to salads. But remember portion control if you are watching your weight  as 1 oz = ~ 170 calories.  Try the 100 calorie mini bags if you have trouble with portion control!

6. Cut back on sodium: The goal is to consume less than 1,500 mg a day (or 2300 mg at the most).
Tips to decrease: Read labels for sodium content. 70% of our sodium content comes from processed foods vs added salt a the table. If you eat on the run, check out online nutrition info for sodium content of your favorite restaurants. Some sandwiches and soups have close to 2000 mg of sodium on one serving! 

7.Limit/avoid processed meats: No more than two servings a week. These foods have been linked to heart disease and cancer.

8. Limit added sugar. Women should aim for no more than 100 calories per day, or about 6 teaspoons of sugar. Even if you avoid sweetened beverages and adding sugar to your coffee, chances are that you are consuming more than you think.
Tips to decrease: Read food labels! Sneaky sources of added sugar are found in granola and energy bars, sports drinks, smoothies, juices, yogurt, cereal, and healthy sounding sugars like agave and honey. See my previous blog post on added sugar. 

9. Avoid trans fat. These fats raise LDL and lower HDL cholesterol. NYC has already banned and by 2018 they’ll be taken out of all processed foods as per the U.S. Food and Drug Administration. 

10. Choose more unsaturated fats such as olive oil, nuts, seeds, and avocado over saturated fats.  Most experts are still recommend to limit your intake of saturated fat to 7% or less of total calories. However newer research is suggesting saturated fats are not the “bad guys” as we once thought when it comes to heart disease.  So for now, don’t go overboard on red meat, butter, full fat dairy and chicken skin. (My personal opinion is that moderation is fine!)

11. Get adequate sleep. Inadequate sleep is linked to weight gain, diabetes and heart disease. 
Tips to increase: I am the “queen of sleep issues” and know getting more sleep is easier said than done! Try setting small goals to get more sleep. Start by going to bed 30 minutes earlier. Turn off the computers and tv at least one hour prior to getting into bed. Ideally, try to read in bedcut down on screen time and set up a sleep schedule for yourself. And this means no IPads or cellphones in bed!

12. Exercise on a regular basis. Exercising keeps the heart and blood vessels healthy. It also reduces stress, risk of diabetes and many other diabetes and can help with weight control. 

13. And best of all … red wine and dark chocolate can easily fit into a heart healthy diet. They have both been shown to have heart health benefits … in moderation of course!

Stay tuned for an upcoming blog post on a sample meal plan for a Heart Healthy Diet! February is National Heart Month.

When you hear the word bacteria, what comes to mind? Germs… sickness? While that may be true of some bacteria, others are “good” and play an important role in keeping us healthy. Did you know that you have 5 pounds of bacteria living in your body? Sounds crazy but it’s true. The majority lives in your intestinal tract, and are also found in your urogenital tract, respiratory system and skin. It turns out that these little critters play an important role in health. 70% of our immune system comes from our gut. In addition to gastro-intestinal health, research is also linking gut bacteria to heart health, obesity, risk of diabetes, metabolic syndrome, osteoporosis, mental health, allergies, etc. While we are only in the toddler stage of research, we do know diet plays an important role in keeping gut bacteria in balance. And a healthy gut leads to a healthier body. Read on to learn more about nutrition tips for a healthy gut.

*I am a paid spokesperson for Align, but all opinions are my own. However, I am a big fan of Align as a probiotic and frequently recommend it.

Bacteria 101

Gut bacteria and the microbiome is the HOT topic and there’s no better time to discuss probiotics and a healthy gut than National Nutrition Month! It seems that every lecture I go to mentions gut bacteria and health in some capacity. Two weeks ago I went to the  Integrative Healthcare Symposium where gut health was the main area of focus. Next week I’m going to Gut-Brain Interaction lecture at  the New York Academy of Science. I find this topic fascinating so thought I’d share some of what I learned.
-Only 10% of the cells in our body are human – the remaining 90% are from micro-organisms.
-We have 100 trillion living bacteria in the human intestine.
-Our guts contains a complex neuroendocrine system that can affects metabolic processes in the body, including appetite regulation
– Probiotics, which are also referred to as” good bacteria”, are live microorganisms that are linked to many health benefits, including healthy digestion.
– Your diet can affect our gut bacteria in as little as 24-48 hrs.
– Causes of digestive imbalance include: Changes in routine, diet, stress and travel
– Ultimately, prebiotics (“good” bacteria promoters) and probiotics (“good” bacteria) work together synergistically – this is called symbiotic

Top 8 nutrition tips for a healthy gut

1. Consume a variety of plant foods, especially leafy greens, legumes (beans, peas, lentils) and whole grains. These foods promote growth of good bacteria. Read about it here.
2. Limit intake of meats and other high fat-animal based foods. Animal products promote the growth of detrimental bacteria and result in the release of toxic chemicals that may be harmful to our health. Like carbohydrates, proteins are fermented by the bacteria living in the large intestine. Fermentation of protein causes a release of toxic metabolites that are being linked to cardiovascular disease, inflammatory bowel disease, and cancer to name a few.
3. Include foods rich in prebiotics. Prebiotics are natural, non-digestible ingredients that stimulate the growth and/or activity of healthy bacteria (probiotics) in the colon. Think of them as “food for probiotics” already living in the gut. Prebiotics are found in: Jerusalem artichokes, onions, chicory, garlic, leeks, bananas, fruit, soy beans, burdock root, asparagus, peas, legumes, eggplant, green tea, chicory root. *Keep in mind that people with certain digestive conditions such as IBS may have trouble digesting many prebiotics.
4. Eat foods with probiotics. The word “probiotic” means “for life”. Food sources include: yogurt, buttermilk, kefir, cultured cottage cheese, miso, tempeh, kombucha, sauerkraut, naturally fermented pickles and kimchi. But don’t assume they all contain probiotics. Read food labels for “live, active” cultures. For example, not all cottage cheese or sauerkraut contains live, active cultures. And kimchi or sauerkraut in a jar has likely been heat treated which destroys the live cultures. And even yogurt in the United States is not required to contain any live cultures, and tests have shown that some yogurt products have a wide range of levels of live bacteria.
5. Consider taking a probiotic supplement. Probiotics are increasingly being used and evaluated in the management of digestive health. When you were very young, most of the bacteria in your digestive system were good Bifidobacteria. Your body needs beneficial bacteria like Bifidobacteria for a number of things, including healthy digestion. But they’re fragile. Common issues such as diet and stress can disrupt your natural balance of good bacteria. I often recommend my patients take a probiotic. My favorite brand is Align. When taken daily, Align works by supplementing your digestive system with healthy bacteria to help maintain your digestive balance 24/7 (with daily continued use). Align contains the unique, patented, pure-strain probiotic bacteria Bifantis (scientifically known as Bifidobacterium infantis 35624), which helps maintain your digestive system’s natural balance*. There are many probiotics in market, but only Align contains the patented probiotic bacteria strain B. infantis 35624, which was developed by gastroenterologists with over 10 years of scientific research.
6. Limit/avoid artificial sweeteners. While further research is warranted, studies are suggesting that artificial sweeteners may induce glucose intolerance by altering the gut microbiota. You will need to weigh pros & cons of using artificial sweeteners versus sugar. My recommendation is to use as little of either as possible!
7. Stress management. Research is demonstrating that exposure to stress led to changes in composition, diversity and number of gut microorganisms.
8. Use antibiotics only when really needed. Antibiotic treatment lowers gene diversity. Consider buying anti-biotic free meat and dairy.

Bottom line

Your diet can have a powerful influence on your gut health. Follow my above tips to keep your gut healthy. Certain probiotic supplements, like Align, can play an important role in digestive health and should be taken daily as a part of a healthy lifestyle.

We are learning that gut bacteria is responsible for more than digestion. We are only in the toddler stage of research. But stay tuned!

While probiotics are safe for most people, check with your doctor before taking one if you have any health issues.

References:
Gut Bacteria
Gut Bacteria: The Good, the Bad, and the Ugly
NIH Human Microbiome Project
World Gastroenterology Organisation Handbook on Gut Microbes (2014)

*These statements have not been evaluated by the Food and Drug Administration.

This product is not intended to diagnose, treat, cure, or prevent any disease.

Align partnered with bloggers, such as me, to get the word out about its great product benefits. As part of this program, I received compensation for my time. Align’s policies align with WOMMA Ethics Code, Federal Trade Commission (FTC) guidelines and social media engagement recommendations. Get an Align coupon here!