Power Up for PCOS, my new Project

I have begun to work with Power Up For PCOS as their California Network Representative. 

This is a new support group for women who want to take a more pro-active stand and help support InCyst with research and finding real solutions.  If you go to the Webpage and read all the history it will give you a bit more of the heart and soul, and see why science based research is important.  If you've been around here a bit you have seen me post things from InCycst and reference Monika Woolsey a lot. She is not a promoter of any one food religion, or diet and exercise plan.  She focuses on the whole person, and their well being with PCOS.  So much of the information out there is negative and most of it comes from companies trying to sell you something.  This joint venture is working to change that.

So with all of that, please "like" us on Facebook (Main: Power Up For PCOS, California Power Up For PCOS, InCyst Programs for Women with Polycystic Ovarian Syndrome) and start spreading the word, get the discussion going and lets team together to make a difference in our lives and those of our loved ones who are affected by PCOS.  There are more groups forming all the time, including our Faithful Cysters, and our Fitness challenge for the New Year is on.

Weight Watchers because I need more support with my change

So in my journey towards health and managing my PCOS, I've learned many things about foods and carbs, about how important sleep and fish oil are, and a bit about how I deal with the stress of everyday life.  I've also begun to make peace with the fact that my mom is not hear, my sister lives far away, and my husband does not understand what I mean by "support".    The realization of these things has lead me to work with others, looking for support and assistance, but none of these have lasted.  Friends have only so much time, energy and effort to give out if they are not on the same plan.

I have a co-worker who is doing Weight Watchers, and my sister-in-law did it once a long time ago, along with countless other friends who loved it and did well.  I've tried the counting on my own before, and was not successful.  To be honest I need the accountability more than I need the points.  I can eat with hunger and stick to it, if I have support, encouragement and something to hold my feet to the fire. Weight Watchers really won't hold my feet to the fire, but each week they will weigh me so it's a draw in that respect.

I need the constant hand holding and encouragement, and I need the support to not get tired and exhausted with me.  So, having people who will do this whether I am there or not is a huge bonus for me.  They are committed already, now I just have to join in myself.  The first week was a learning curve, and I'm hoping that this next week there will be better results.  I may have to check just to make sure.

So, here is where all the food stuff gets to be paired down to understanding the proper portion size, and hopefully all will be right with the world again.

Cinnamon & Apple Hill

I love the fragrance of Autumn!!! This season with all its color and deep aroma's, it's intoxicating. I love going to Apple Hill, looking at the foliage turning wonderful colors, and sipping on hot cider early in the morning fog. Our small group goes every year. My second trip out to Sacramento DH took me to Apple Hill, we wandered though many different orchards and farms, it was fantastic.
I think of the aromas when I think of Apple Hill and fall, mainly cinnamon. Cinnamon is added to all of the fall fragrances that I love. So, while driving to class the other night my ears perked up when a listener called in to thank John Tesh about a tip regarding cinnamon in their coffee. I had to search and find out what his comment was. I tried putting cinnamon in my coffee instead of Stevia (natural sweetener) and was pleasantly surprised that it was sweet enough I did not need to add sugar or sweetener.

Here are some of the comments:

"-For a Quick Energy boost. Get a whiff of peppermint or cinnamon! Researchers at Wheeling Jesuit University say that peppermint boosts mood and motivation. So, pop a Tic-Tac, or drink a cup of peppermint tea. Also, studies show that cinnamon improves circulation, alertness, and energy. So, chew some sugar-free cinnamon gum, or add a dash of cinnamon whenever you brew a pot of coffee.

-Cinnamon. Studies have found that it controls blood sugar and lowers cholesterol. Sprinkle it in coffee or on oatmeal. (I have been doing this regularly now, on my old fashion oatmeal.)

-If you’d like to earn the title of “smartest person in the room,” sniff cinnamon. According to psychology professor Dr. Bryan Raudenbush, cinnamon’s aroma appears to increase blood flow to the brain, supplying it with nourishing oxygen and glucose. The scent ALONE raised scores on memory, attention, and mental processing tests. So sniff some cinnamon if you want to stay sharp.

-Stop and smell the cinnamon. A study in Australia found that the aromas of cinnamon or vanilla will set off a wave of feel good endorphins. You don’t even have to eat anything to get the effect!

-When it comes to your morning oatmeal, try sprinkling a teaspoon of cinnamon on top instead of sugar. A recent study by the USDA’s Human Nutrition Research Center found that cinnamon has the double benefit of lowering your blood sugar AND curbing your appetite. So odds are you’ll feel full after only one bowl of oatmeal, instead of two. The 150 calories you’ll save is like saying “no” to 3 chocolate chip cookies.(another site that refers to this)

-If you’ve got a tough test at school – or an important presentation at work – grab the cinnamon! New research at Wheeling Jesuit University finds that cinnamon sharpens cognitive functioning by instantly increasing blood and oxygen flow to the brain. In fact, the scent ALONE raised scores on memory, attention, and mental processing tests. So, sprinkle some cinnamon on your oatmeal in the morning if you need to be sharp. Here’s an added health bonus: Cinnamon protects against diabetes and heart disease, and even lowers cholesterol levels.

-If your halitosis comes from drinking coffee: chew some cinnamon gum. Research shows that one stick of Big Red gum has enough germ-killing cinnamon to cut coffee bacteria by about HALF. Cinnamon gum works better than a mint or mouthwash because it creates more saliva, which washes away food particles. Saliva is a natural antibiotic that decreases the number of bad bacteria in your mouth.

-Cinnamon. It helps control your blood sugar, which decreases your risk of heart disease. In fact, USDA researchers found that people with type-2 diabetes who consumed one gram of cinnamon a day – that’s about a quarter of a teaspoon – for 6 weeks, significantly reduced their blood sugar and their LDL cholesterol – also known as your “bad” cholesterol. Why? Experts think the spice’s active ingredients increase your cells’ ability to metabolize sugar by up to 20 times.

-Do you commute to work by car? Then, this one’s kind of fun - stink up your car! Psychology professor Bryan Raudenbush from Wheeling Jesuit University says the aroma of cinnamon and mint can help you stay alert and give you a boost of energy for the ride – and for hours afterward. So, break out the Altoids and de-stress your commute.

-Tips to keep you warm. It turns out that ordinary spices like ginger and cinnamon dilate blood capillaries. That boosts the production of heat in the body and makes you feel more comfortable in cold weather. In fact, they’re so powerful, they can make you sweat.

-Have You Sniffed the Air Lately? (This is my favorite, since I love fragrance, and so many of my memories are linked to aromas)
The smell of wood fires, evergreen, and cinnamon is everywhere. It’s definitely the season to be jolly. Why? Because those familiar aromas are one of the reasons the holidays feel so cozy, warm and wonderful. Susan Bowerman, assistant director of the UCLA Center for Human Nutrition, says that the reaction to aromas is mental and physical. First, sniffing familiar scents stimulates your brain – and helps you recall pleasant holidays past. And certain smells cause actual chemical changes in your body.
Take gingerbread, for example. The spices include ginger, cloves, nutmeg, anise and molasses. And studies show that baking turns them into mood-boosting chemicals that can cheer you up better than a lot of prescription drugs.
Then, want more energy? Sniff a fresh Christmas tree! The oil that gives evergreens their oomph – called turpineol – is used by aromatherapists to boost energy. So, a couple of whiffs can make it easier to conquer your holiday to-do list.
The next holiday scent does wonders for your attitude: Cinnamon. Experts say the smell is a mood-booster, and creates a sense of soothing warmth and comfort. So to get a sunnier disposition: boil a couple of cinnamon sticks in water on your stovetop.
And the final holiday aroma is stress-reducing citrus. Studies show that scent of orange, lemon and grapefruit lowers the level of the stress hormone cortisol in your body. So, set out a bowl of oranges, or attack a lemon with a zester to create a citrus-scented room. You’ll feel instantly calmer and more uplifted.
To recap, this holiday season, increase your energy with evergreen, boost your mood with gingerbread, feel sunnier with cinnamon, and stop the stress with citrus. And you’ll be creating a Christmas to remember, a Kwanzaa that captivates, and a very happy Hannukah."
John Tesh: Intelligence for your life


-Have a Happy Autumn Season!

Meal Planning - For those who don't

Earlier there was a discussion of meal planning, and I was inspired, especially when it was later mentioned that we should keep a food journal and post them for accountability (over at PCOS Challenge).  This has been a huge challenge for me, and I'm not good at it.  If you are looking for help and assistance find the other discussion of meal planning and see if others can offer more assistance, if however, you are looking for support, or even just a chuckle to help you feel better while you are setting up a meal plan yourself, then look no further.  I am here, ready to giggle myself at the idea of setting up a meal plan in the first place.

This is how things started, and here are the worksheets and ideas that I first used:
Two things you should know:
First - I found this on line, free and made some changes.  I went here to find a template www.vertex42.com ExcelTemplates meal-planner
Second - I also found a very helpful blog and have used hers to help me. The meal planner.blogspot.com

Sunday: open for what ever family plans, or going out has to offer.

Monday: Meatless meal
Tuesday: Leftovers
Wednesday: Chinese
Thursday: Italian
Friday: Fish/Seafood
Saturday: Mexican

And here is how it looked in practical application:

Here is a look at the pretty copy:
weekly-meal-planner with Exercise.pdf
Here is where I have been re-working things.
Beginning Stages of meal Planning

So, now after a month of having another family member in our house, and going back to planning meals on the fly I have to be honest. I'm still lousy at meal planning.  I love the thought, and I really want to do it, but the practical application of it is a bit tricky for me.

I've been looking at the PCOS Diva though, for her inspired take on meal planning. It's much more simple, planning out only dinners.  I'm thinking I should start there instead of going all crazy and planning out every meal.  She has many menus archived, so I think I will begin with some older ones so I can find recipes to use for ingredients I have on hand. 

What I lack in follow through I make up for in continued attempts  and adjustments until I find what works for me. Be tenacious in fighting for your health, and for your families health. 

July Menu from PCOS Diva

Being heard, and what's in the news about PCOS?

I was recently having a discussion that went uninterrupted where I got to explain PCOS and some of what it has caused. It was a refreshing conversation where I was listened to and not cut off.  This has not been the norm in my family and friend circle.  If it is a bit complicated or you explain that you need to eat a certain way, they shut you out and just say it's only calories that matter for weight loss.  Like weight loss is the only reason to eat healthy, you know who cares about your arteries or blood pressure, insulin spikes, or health in general.  If you can eat fried chicken, shakes, fires, and chips without gaining weight then you are fine. This is not my philosophy at all. So far PCOS is only brought up when I am eating and people are curious to know why I choose what I do, and stay away from other things, you know the healthy potatoes and corn and other starchy veggies. Our current house guest seems pretty uncomfortable with my cooking heart healthy meals all the time.  In fact he's been willing to spring for pizza twice now, and not on Friday nights which I would normally suspect a bit more a splurge on the type of food that we eat.  Oh, and the uninterrupted conversation was not with my house guest, just to make that clear.  I say all of this knowing that there are those of you out there who have very similar experiences, and I feel you should know that you are not alone.  

Remember when the world rested on the back of a turtle? Me either.

 It seems that every time people learn something new, the general population clings onto what has always been taught, for example the world was once considered flat, and Columbus has a very difficult time with people when he tried to tell them anything different. So now there are a few radical people out there suggesting that not all metabolisms are made equal, and that people may actually process food differently. I know, this may seem like heresy but think about it for a minute.  

We now know that people have different blood types, early on that was not common knowledge.  And now maybe we are starting to learn that not everyone processes food the same, and those with food allergies can offer up a hearty here here!  But even people without obvious food allergies, maybe even divided by blood types, we are not all the same.  I know that there is not tons of research done on all of this, and maybe there is more to it than blood type, or having type A or Type B metabolism as discussed by Diane Kress author of the Metabolism Miracle, but there does seem to be something out there that resonates with people that says, "you are all not the same, and not everything that works for one person will be good for another".   

I'm not an advocate like Hannah wept, Sarah Laughed, or a spokes person of any sort but I am decidedly for sharing information. I think that learning and growth are important for people as a whole.  If this is something that does not affect you, it is still something to learn about, it affects those around you and maybe someone close to you than you might know right now.

Today I thought I would just share some of the news articles out there regarding PCOS, yes there are more, these are just some of them.  If you have never heard of PCOS, maybe a small step would be to find out a bit about it, otherwise it's good to keep up with the new things being said and learned. Oh, and each of the PCOS links provided go to a different site, so you can see multiple descriptions and how it gets diagnosed.

PCOS and Insulin Resistance in the News

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PCOS (Polycystic Ovarian Syndrome) Health Day : New Genetic Links to Baldness Discovered MSNBC : Chin Hair, Infertility May Indicate PCOS The Guardian (UK) : Infertility crisis looms in the west as obesity levels soar National Institutes of Health : Gene Variation Predicts Response to Treatment in Common Infertility Disorder Health24.com PCOS more common than thought I-Newswire.com : Can Your Eating Habits Make You Infertile? The Santa Fe New Mexican : For the Health of It: Acne Could Signal Polycystic Ovarian Syndrome Fredericksburg.com : Ovarian syndrome treatable Medical News Today : Specialist available to discuss the polycystic ovary syndrome (PCOS) and patient quality of life Medical News Today : Consensus on Childhood Obesity Recommends Classification as Disease Fertility Neighborhood : PCOS Linked to Higher Risk of Liver Disease Prevention.com : The Sweet Stalker Northwestern University : Women With PCOS, Siblings Have Same Gene Defect CNN : Polycystic Ovary Syndrome NurseWeek.com : Hide and Seek CNN : Polycystic ovary syndrome linked to higher risk of heart disease Discovery Health : Syndrome W CNN : Excess facial hair: What's normal, what's not CBS News : Conditions of Infertility The American Physiology Society : New Study Finds Further Evidence That "Diabetes Gene" May Be Linked to Polycystic Ovary Syndrome (PCOS)

Insulin Resistance Medical News Today : Strong link between fast food, obesity and insulin resistance Medical News Today : The role of insulin resistance in predicting cardiovascular disease CBS News : Hope for the Insulin Resistant CBS News : More Kids Getting Adult Diabetes Medical News Service : Researchers Identify New Cause of Insulin Resistance 5th Annual World Congress on the Insulin Resistance Syndrome The Nutrition Reporter : Insulin Resistance - The Hidden Disease You May Already Have PCOS Association : Insulin Resistance Women's Diagnostic : Insulin Resistance Syndrome FOXNews.com : Wide Waistline Raises Insulin Resistance Risk For more Check out this link: PCOS and Insulin Resistance in the News Books (I only have the first one): The PCOS Diet Plan: A Natural Approach to Health for Women with Polycystic Ovary Syndrome A Patient's Guide to PCOS: Understanding--and Reversing--Polycystic Ovary Syndrome The PCOS Workbook: Your Guide to Complete Physical and Emotional Health The Ultimate PCOS Handbook: Lose Weight, Boost Fertility, Clear Skin and Restore Self-Esteem What Nurses Know ... PCOS The Low GI Guide to Living Well with PCOS (New Glucose Revolutions) PCOS and Your Fertility

Yoga in the Park, virgin visit!

There is a movement out here called Yoga in the Park, I heard of it through a co-worker who read it in the paper.  You know the story.  I thought about it last summer, and I was to nervous to go, and then the rains came, and who goes out and does yoga in the mud?  I'm not a dirt kind of girl, trust me.  It seems that I need to learn the names of the different types of yoga in order to speak clearly with yoga enthusiasts.   I apologize right now, I'm a beginner. My beginner status shone brightly on this yoga session as well.  The very nice instructor did say that we needed to respect where we were at, and to go into childspose as needed, in order to catch our breathe re-group, and then to jump back in.  I only took her at her word.  It seems that I was the first to break rank, because the firs time I huddled into childpose, she mentioned to the whole group to do the same if they needed to take a moment to breathe.  Yep, in front of 130 people I'm the one breaking rank first. It would have been more embarrassing, but I really needed to breathe. There were so many downward dog, and then the plank into something that looked like this.

 These were other poses we did.  The warrior pose is where the assistant came over to assist me.

Let me give you a bit of history, I love to dance, but I'm one who trips over their own feet in normal walking situations.  I run into walls if I walk to fast, it's been a clumsy life.  I'm not complaining, I'm just setting the stage, beginner Yogi in the middle of many skinnier bendier more established yogi's and here I am throwing myself into the posses with full abandon.  I'm sure it was quite a site.  The look on the assistants face said enough of that to me, she smiled gently but it seemed that it was because she was unable to hide the giggle that wanted to burst out of her gut.  She fixed my knee to bend farther forward over my feet, which made my legs shake in delightful convulsions. I'm not the skinny little thing I once was, and so here I am a bit out of the norm here in this crowd and I'm shaking, and struggling through some of these posses, trying to keep up when she accelerates the pace.  It seemed that I was three steps behind, but I did it.

The lessons are free, we are out in nature, and it was a beautiful day I did not my slowness or newness affect me or my mood.  I actually plan to go back and turn my legs to Jell-O again.  I got a beautiful dose of vitamin D and a walk with my friend after yoga.  It was a wonderful day. 

If you have the chance to attend a Yoga in the Park type experience, do it, at least once. She has begun a new thing, Yoga Across America, it is one way to see if three are things popping up in your area.

I will end on this note:

Ride a wild horse
with purple wings
striped yellow and black
except his head
which must be red.

Ride a wild horse
against the sky
hold tight to his wings

before you die
whatever else you leave undone—
once ride a wild horse
into the sun.

by - Hannah Kahn

Budgets and PCOS

Last week was an especially challenging week for us as a couple.  We had to face yet another week without change to spare.  Winter time gets rainy here, and people are not likely to want windows installed during a rainstorm, it happens.  I learned, after our first winter together, to stock up on pantry supplies and things that would last for a few months.  This was when all the lessons from my Mormon (L.D.S.) neighbors from my childhood, helped me in planning for this season in our life.  If you have never seen a Mormon food storage, you should, and take notes.  One of the challenges with this is the low-carb options, I had not adequately prepared for those, I had also not taken care to keep my stockpile refreshed this winter.  So, last week when we lived out of our pantry, some of the creations were rather unique.  Beans were the order of the day, and since I had run out of rice, I also used up some of my couscous, as well as Broccoli that had been frozen earlier in the season.

Don't be afraid of using dried beans, the only warning I have seen is on Red beans, especially kidney beans.  They suggest that you boil them for 10 minutes before cooking them in a crock pot.  All others, I sort and put into my crock pot to cook over night, or while I'm away working.  Then I rinse them off, and use them and store the rest in the fridge.  Beans in a bag last for a very long time, and they are healthy and have lots of protein.

A version of this Red Beans and Rice was on the menu. It was a paired down version.
Black Bean Cakes There are spicier versions, but we had these ingredients on hand.
There was spaghetti of course, I had already frozen a bunch of home made sauce, and we buy the whole wheat noodles in bulk at Costco. I used the rest of my red chard in this, so we got the nutrients, without chomping down on the leaves themselves.  I used my immersion blender and blended in all together.
Then there was the Shrimp in a coconut and cilantro sauce. It was from the Fresh Food Fast Cooking light cook book.  I used up the last of my cilantro before it went bad as well.
The good news is I had vegetables from the Farm Fresh to You, that I needed to use, and I had to find creative ways to incorporate them into meals that I could actually serve my hubby.  Not all of them am I used to cooking with, so allrecipes.com, cooking light, and my food blogs came in very handy.

Having said all of that, we did go and get some canned tomatoes and rice on the last paycheck, and so our meals will be a bit easier to plan out with the addition of those ingredients.  I hope you all have found ways to keep food to feed your families in case of emergencies, it can come in handy.  I've seen some peoples posts with pictures of bare fridges and cupboards, try to keep some things int here to get you through lean times.

Here are some other fun things to consider, regarding PCOS, and Budgeting. Not all things have to be labeled as no, and there are budget friendly goods out there that you can purchase that are still whole foods, and not prepackaged mushed up masses of what used to be food stuffs.  Whole foods can be inexpensive, and when done in moderation starches still help fill the pit of empty stomachs. (I do have to feed a hard working man, who needs more than I do to survive.)  Still, feeding hungry people food is much more important than just filling their stomachs.

 

10 Characteristics of a Healthy Eating and Exercise Program

by Monika Woolsey of inCYST

1. It provides you with enough energy. Anything less than 1200 calories, for whatever reason, makes it challenging to obtain all the essential fats, vitamins, minerals, and other nutrients. You can lose weight, I won’t argue that, but you won’t be able to live like this forever. A program that teaches you to eat the way you can eat for years to come is a more practical option. Likewise, overexercising is counterproductive. It is rarely a strategy that can be maintained over the long run. What works best, is a balance between calories eaten and calories expended.
2. You’re choosing variety in both food and activity. Any program that eliminates major food groups is also eliminating nutrient groups. Many diets that claim to have a special effect because of its nutrient “combination”, is often cutting calories, which is the impetus for the weight loss. The same exercises, day after day, will help certain muscle groups and
   not others. Plus, you’re more likely to become bored, or not want to exercise if your routine takes you away from your normal exercise environment. Mixing it up keeps it interesting and helps you stay on track.
3. You’re eating in response to hunger more than to emotions.
   Are you reaching for the ice cream when you’re tired? When you’re angry at your husband? When you have yet another negative pregnancy test? Or when you’re truly hungry? When cravings have been in control it can be challenging to even know what hunger feels like. Look for programs that, rather than giving you a calorie level and asking you to stick with it, no matter how you feel, encourages you to think about what hunger and fullness are, and to work to learn to honor those natural body signals. When it comes to exercise, it can be a great stress management activity, but it should never be the ONLY way you manage stress. ..what will you do if you sprain your ankle and all you do is run? Take a dance lesson. Rent roller skates. Be sure it’s about fun, not torturing yourself to make up for something you’ve eaten.
4. You’re eating what you like and doing activities you enjoy.
   OK, so it’s probably not reasonable to expect that a diet of Fritos and Haagen Dazs is going to promote your overall health in the long run…but there’s also a reason to question that eating foods you don’t like, just because they’re “healthy” or on someone’s “Top Ten” list, is going to be a helpful strategy. A good/bad approach, to food or exercise, sets you up to binge when you eat food you like, and punish yourself with other foods and exercise after you “cheated”. No wonder so many people hate exercise, they only do it when they feel badly about themselves, rather than to feel energized!
5. You’re eating and exercising mindfully.
   Meaning, you’re not eating standing up in your kitchen, in your car, at your desk, or in front of the television. And you’re exercising not just because the treadmill was set at 30 minutes. And you don’t have to push yourself to exhaustion to feel like it was “enough”. You’ve tasted and enjoyed the food, and you’ve listened to what your body has told you it wants and needs for exercise duration and intensity. When it comes to food and exercise, our
   bodies are amazingly proficient at telling us what we need. The problem is, we ignore it in favor of what fitness “experts” want us to believe. Try the wisdom of mindful thinking. You might be surprised!
6. You’re flexible without feeling guilty about it.
   When you’re having a hard time conceiving, or wight maintenance doesn’t come easy to you, you can start to feel like if you don’t do everything “perfectly”, you’re going to fail at your goal. The truth is, the more rigid your program is, the harder it is to live a life that includes social activities and stress management opportunities. And that can set you up to fail. The most successful people I’ve ever worked with have been able to walk on a business trip when running wasn’t feasible, and to go to a birthday party and enjoy a bit of the spoils. The ones who struggled, were always the ones who were overly rigid with their expectations of themselves.
7. You can maintain your program over a period of time.
   At inCYST, we often see women super-motivated until they become pregnant, then they disappear, then they resurface when they’ve gained too much pregnancy weight and are at risk of gestational diabetes. Using food and exercise to achieve a short term goal, then going back to the habits that caused the problem, might fix the problem, but only if the habits are maintained. If you are looking at a program and cannot envision living with it for 1, 5, 10 years, ask yourself why you want to proceed.
8. You’re mostly craving free. Cravings tell you that you’re out of balance. A healthy diet doesn’t create cravings, and a healthy exercise plan doesn’t make you ravenous. When those things happen, consider that what you’re doing may be extreme.
9. You’re not using food or exercise to punish yourself.
   Given the popularity of The Biggest Loser, we’re really fighting this one right now. It doesn’t matter how you got to where you are, what you’re doing right now, how perfectly you proceed with your program. You deserve to respect yourself every step of the way. If you’re not coming out of the “better eating and more activity” program feeling better about yourself, you’re a setup for an eating disorder. Food is for nourishing and exercise is for body maintenance. Both should feel satisfying at the end of the day.
10. You can eat and exercise even if you can’t measure exactly how many calories it involves. If I only had a dollar for every time a client told me they passed on an afternoon in the park, or they apologized for not being able to “exercise” because they had a toddler, and the most they could manage was a stroller. So what? So the picnic doesn’t have calorie labels attached. So the stroller doesn’t have a heart rate monitor. Counting every single thing you do, is not how life was meant to be lived. Thinking about the calories, all the time, may be the root of your problem.

This isn’t concrete, but I hope it helps. Good health is about balance, not extremes. Monika Woolsey of inCYST

Strategies for Healthy Eating on a Budget - An article through Rite Aid

• Make a plan. Each week, check your cabinets and grocery store ads. Combine foods you already have with sale or special items to plan a menu. Keep in mind that some products almost always give you a nutritious bang for your buck. These include dried beans, sweet potatoes, brown rice, and regular (not instant), whole-grain oatmeal. Write down each meal and a grocery list of foods you need to complete them.
• Follow through. At the store, stick to your list. Stay at the outer edges—near the produce, meat, dairy, and bakery—and in the canned and frozen aisles. You'll avoid being tempted by fancy displays or unhealthy, expensive processed foods. Read labels carefully to be sure you're getting the lowest price per ounce. Consider store brands instead of brand names.
• Shop in season. Buy fresh fruits and vegetables near the time when they're grown. Check farmers markets if these vegetables aren't available at your grocery store. Only buy as much as you need. Or try frozen fruits and veggies. They're just as healthy and often less expensive, especially outside the growing season

 Source's listed by RiteAid:
"Eating Right When Money Is Tight: Advice for People with Diabetes." Idaho Department of Health and Welfare.  


"Eco-Nomical Solutions: Save Money, Stay Healthy, Reduce Waste." Montana Department of Health and Human Services.


"Energize Yourself and Your Family." National Institute of Diabetes and Digestive and Kidney Diseases. 

"Fit and Fabulous as You Mature." National Institute of Diabetes and Digestive and Kidney Diseases.


"USDA's Nutrition Assistance Programs: Eat Right When Money's Tight." USDA. 

Have fun celebrating the best way you can, each day is a gift.

A Hot Bowl of Comfort on an Uncomfortable Weekend

How ever familiar you are with PCOS, or me, I should warn you that I have moods, much like others with PCOS.  Sometimes they swing violently, and during those times I generally don't like to be around people much.  This weekend was working out to be busy, and fun, I was looking forward to it, and then things started piling up.  Let me give some back ground here for a minute.
I have two different sets of friends who are in the process of adopting, and I am so excited and happy for both of them. I was honored to complete a survey and let their different agencies know how wonderful each of them are.  I also have a younger friend whom I have worked with since she was in the children's ministry that I be-freinded, and she let me know that she is now expecting.  She is young and just beginning in her future, she will be giving her baby up for adoption, and she is very upset about it.  She will be graduating and heading off to college, and she had no family support to help her raise a child, so it is the best thing for her baby, it just hurts her to have to make that choice.  We are not the family that will be adopting that little blessing.
I'm here in full support, excitement and encouragement for all of my friends, but the baby shower for one of the families was this weekend, and it just hit me; overwhelming waves of "I wish that was me."  It's enough to drive me crazy, I can't share that with others or I'll never be invited to parties again.  In the true spirit of the moment I stayed home and hung out with my little doggies, they love me even when I'm in waves of sadness. Tears really don't wear well to parties, generally smiles are preferred facial attire.

So, today I made my PCOS version of comfort food.  I pulled out the crock pot and threw in my dried black beans, and some chicken stock (low sodium of course).  Since it took me until noon to decide to do this, I cranked the heat on high, and then I waited.  I had just received our new travel bags, so I packed my husbands toiletries and mine into our respective bags and had a great time throwing old things out.

After a few hours I checked on the beans and they were soft, so I rinsed and drained them.  Now the recipe that I made has been a favorite from my 5 Ingredient 15 Minute Cooking Light cook book.  The cookbook does assume that certain seasoning are pantry basics, and do not count towards the 5 ingredient list.

Black Bean Soup with Sausage

Prep Time: 5 minutes
Cook Time: 6 hours
Yield: 6 Servings
Cost per Serving: $1.53

Ingredients

• 2  teaspoons  olive oil
• 1  onion, diced
• 3  cloves garlic, chopped
• 2  (15.5 oz.) cans black beans (I used the dried beans, which are less expensive and bring the cost per serving down.)
• 1  (16 oz.) jar salsa
• 1  cup  low-sodium chicken broth
• 2  (3 oz.) hot Italian sausage links (I use the L.F. Turkey Kielbasa sausage)
• 1/2  cup  chopped cilantro
• (I added 2 bell peppers, one red and one green, chopped)
• Salt and pepper

Preparation

Warm oil in a medium skillet over medium heat. Add onion and garlic and cook, stirring frequently, until onion is softened and translucent, about 5 minutes.
Combine onion mixture, beans (with their liquid), salsa and chicken broth in a slow cooker. Stir well and cook on low for 5 hours.
Stir sausages into bean mixture in slow cooker and cook for 1 hour longer. (I have been cooking the sausage first to brown it, and then adding it into the slow cooker already chopped and browned.)
Using tongs, remove sausages to a cutting board, cut into bite-size pieces and then return to slow cooker. Stir in cilantro and season with salt and pepper. Serve soup hot in bowls, with chopped avocado and a dollop of sour cream on top, if desired.

Nutritional Information

Calories:  635

Fat:  11g (sat 3g)

Protein:  38g

Carbohydrate:  101g

Fiber:  29g

Cholesterol:  21mg

Sodium:  025mg

All You, SEPTEMBER 2007

This is typically served with quesadillas, I'm avoiding gluten for a bit, and my hubby wanted corn bread, so I made corn bread muffins.  Here is another version you could try if you would like to experiment a bit.

 

Spicy Black Bean-and-Sausage Soup

Yield: 4 servings (serving size: 1 1/2 cups)

Ingredients

• 2  (15-ounce) cans black beans, drained and divided
• 2 1/2  cups  water, divided (I use chicken stock when I can)
• 1  tablespoon  olive oil
• 2  cups  diced onion
• 1  teaspoon  chili powder
• 1/2  teaspoon  ground cumin
• 1/4  to 1/2 teaspoon hot sauce
• 1/4  teaspoon  black pepper
• 1  garlic clove, minced
• 6  ounces  turkey kielbasa, diced

Preparation

Place 1 cup beans and 1/2 cup water in a food processor or blender, and process until smooth. (I don't do this, I leave them all whole, but I like a clear broth)
Heat olive oil in a large Dutch oven over medium-high heat. Add the onion, and sauté 4 minutes or until onion is soft. Add bean purée, remaining beans, 2 cups water, chili powder, and next 4 ingredients (chili powder through garlic); bring to a boil. Cover, reduce heat, and simmer 5 minutes, stirring occasionally. Stir in turkey kielbasa; cook 1 minute or until thoroughly heated.

Nutritional Information

Calories:  291 (26% from fat)

Fat:  8.3g (sat 2.6g,mono 3.5g,poly 1.5g)

Protein:  17.8g

Carbohydrate:  38.9g

Fiber:  7g

Cholesterol:  23mg

Iron:  7.8mg

Sodium:  789mg

Calcium:  72mg

Cooking Light, OCTOBER 1998

It's been a long day, and I'm worn from all of this, but It seems that if my family would really like to know what's going on, and why we don't have a family yet, and how I feel about all of this, I really should share it.  I usually don't, I like to remain positive, and keep the faith.  It's only fair though, to let you in on one or two of those days where I just feel out of sorts, and upset, and I wish that things were different, and that we were the one's celebrating along with our friends. I will share my little doggies love and support with you all, and if you can keep a secret, they really like to help me in the kitchen.

 They like to guard the floor beneath the cutting board, and keep it clean for me.  Only that section though, because they bring in all sorts of mud after they have been out side. 

Well, dish yourself up a bowl of comfort and sit back and relax, it's going to be a wild weekend. 

Pumpkin and PCOS - Thanksgiving treats

Picture from Gluten Free Easily.com

     Pumpkin Pie Smoothie - Gluten Free Easily

    (Gluten Free, Dairy Free, Refined Sugar Free + More Free)

      1 cup pumpkin puree, chilled (fresh or canned)
      ½ cup full-fat coconut milk, chilled
      ½ cup filtered water
      1 sliced, frozen ripe banana
      1 tbsp almond flour (optional) (I would use coconut flour instead)
      1 tbsp hemp seed (optional) (I don't have these, and would just omit this)
      A tablespoon or two of honey, to taste (or other sweetener, agave, stevia, etc)
      ½ tsp pumpkin pie spice, or more to taste
      Prepare glasses by dipping rims into shallow bowl of water and then cinnamon.
      Combine all ingredients in blender. Cover and blend on high until smooth, about 30 to 60 seconds.
      Pour into prepared glasses or pint-sized Mason jars as I did.
      Enjoy!



This recipes was highlighted by InCyst today, and since I have lots of pumpkin to use up I may have to make a shake tonight.


     Vegan Pumpkin Pie Ice Cream - Elana's Pantry
      ½ cup cashews (raw)
      ¼ cup coconut milk
      2 cups roasted pumpkin, or other squash (learn how to roast pumpkin in 10 easy steps!)
      1 ¼ cups water (I would use more coconut or cashew milk to make it creamier)
      ½ cup agave nectar
      1 tablespoon vanilla extract
      1 tablespoon cinnamon
      1 teaspoon ginger
      ½ teaspoon nutmeg

1. In a Vitamix (blender) combine cashews, coconut milk, pumpkin, water and agave
2. Blend ingredients on high speed until smooth
3. Add vanilla, cinnamon, ginger and nutmeg
4. Pour mixture into an ice cream maker and process according to instructions
5. Serve

Now this one from Elana's Pantry is nice, but thin. It is more like a sorbet, and I was hoping for something a bit more creamy.  Luckily she included links to others posts and recipes, and this one sounds delicious, although not dairy free or vegan, if that is what you are looking for.  Next time I might even add in the heavy cream in place of the water.

More From Elana's Pantry - this one was found in the notes, and uses coconut flour! I'm a fan of coconut flour, and I'm glad to see recipes popping up using it in seasonal favorites.

     Pumpkin Cookies

         1/4c butter, softened (or coconut oil)
         1/3c pumpkin puree
         3 eggs
         1/4c agave
         1/2tsp vanilla
         1/2c coconut flour
         1/4tsp salt
         1/4tsp baking soda
         1 1/2tsp pumpkin pie spice

     1. Preheat oven to 350 and line a baking sheet with parchment.
     2. Combine wet ingredients in a large mixing bowl.
     3. Combine dry ingredients in small bowl.
     4. Blend or whisk dry ingredients into wet, making sure no lumps remain.
     5. Let batter sit for a couple of minutes to thicken. Dough should be soft but hold its shape when scooped.
     6. Scoop dough onto parchment-lined sheet, about 1" scoops.
         Cookies will not spread much during baking.
     7. Bake 17-20 minutes. Cookies will be set and very lightly browned.

It should be noted that Monika brought to my attention that Almonds have plenty of Omega 6 in them, so it does add up over time, and we need to focus more on getting our Omega 3's, you can also read up on it here.

"You can make flour out of any nuts with your food processor. You may want to mix up the nut you choose since almond is high in omega-6 and that will add up over time. Try pecan for the holidays!" - Monika

Well, have a great time celebrating and being thankful. I will have more posts on food, and celebrations to come.  We get to celebrate twice every year! So how wonderful is that?  Luckily our celebrations are very different. One is much more the "traditional", cream based type foods. The other is much more like a fall roast, with the foods being very unadulterated. Those recipes are much easier to post, example. Cranberry side, one bag of cranberries, one orange put in blender, and puree. Mix in Stevia, or honey to taste (this is generally still very tart).  The sweet potatoes are similarly made, by cutting into chunks and sprinkling with cinnamon and baking, add a bit of butter (or Brummel and Brown) as desired.




I found this free e-cookbook over at the Baking Beauties. 

Turkey Bacon and Coconut Bread French Toast

Coconut Bread French Toast and Turkey Bacon

Coconut Bread Recipe

This was a great way to use the remaining pieces of this bread.  I was also happy when my DH liked the bacon more than the original bacon because it was not all fat.  Score one for Turkey Bacon!  We are still not winning on the burger front though, but one day, it will happen.

If you've never made French Toast before it's very easy.  You have a dish, bowl or tray to put your beaten egg into.  You dip the bread into the egg, and roll over and cover with egg, and then place the covered bread into a fry pan with melted butter, and you fry it up.  Only this time I used coconut oil instead of butter since I did not have Ghee, and Brummel and Brown yogurt butter does not fry well.


There are some sites out there that have discussed Coconut oil as an aid for fertility, Natural Fertility Info.  They also mention it in this post Healthiest Oil on Earth I've also seen it encouraged as a healthy oil in other PCOS and Insulin resistance diets Therapeutic Diet for Insulin Resistance.  It is good to remember that even coconut oil should not be consumed when it it hydrogenated.

I will keep my eyes and ears open for more information regarding all things coconut, but for now I'm confident in using it in my cooking.

Bouncing off the walls

My little doggies love to run, and jump, and bounce off the furniture.  They love to fetch the ball, and I like to play in the house, especially in winter since it gets all muddy outside.  When I get the ball and throw it, there is a flurry of furr running under the end table. They collide in our entry way sliding on the tile, and finally get that ball.  Then the process begins all over again.  Their energy is boundless as they play, it can go on all day if I'm willing to keep sitting there tossing the ball, one will rest while the other plays.  This way they can keep me occupied, and not let me get distracted from my job as the ball thrower.

Mandy waiting for me to begin playing

Bear running

Our furniture is just an obstacle course for them to run and play in

Mandy getting the ball from behind the evil flowers.  Just ask her, they are evil.

These moments are much more fun with narration.  I have friends who are not dog lovers, or animal lovers for that matter, but they have found that the commentary when playing games is rather fun.

"Are you going to throw it, or what?", or "Anytime now!", maybe even "It's your turn!"

These are the fun things that I get to say, it's all in their body language, and yes they have body language.
I love my furr babies, and I'm so glad that we have them.

I do have people who say interesting things to me though, regarding my doggies.  Such things as "you really don't need kids, you've got your dogs." "your dogs are just like kids, so it's alright".  For those of you who are unfamiliar with some of the PCOS issues, infertility is one of them, and currently I do not have a baby.  This has caused concern among family members, and friends.  It's not that we don't want a family, it's just taking us longer to get there, and hearing things about my dogs being able to replace a baby is ridiculous.  There, that's my rant. I'm moving back to the cuteness of my adorable doggies.  I can't call them puppies anymore, they are older than that now, so doggies it is.

I am also excited to say that I have recently been approached by csnstores.com to do product reviews for them. I’m pretty excited about it because I am a fan their cooking things! With over 200 products…I can’t wait to get started reviewing products for the house and sharing them with you!

3/8/11
an update to this post, I was waiting for a skillet which was on back order, and it has not yet come back in stock, and today when I finally decided to try for another one, I found that the promo code I was given had expired. I will not be reviewing their items.  If I purchase form them in the future I will only provide a review of the item itself.

I know that I am supposed to add mushrooms and barley into my diet, the nutritionist Monika M. Woolsey, MS, RD suggested that I work to in corporate them into my diet some how.  Hmmm....this has taken me some time to think about.  I don't have recipes already incorporating these things, and barley is a new flavor for me, so I wasn't sure how to incorporate it. 
Recently though I got a craving, and this one is a strange craving for me. I'm not a fan of onions, and I rarely eat red meat, and I'm not a huge fan of mushrooms, but this soup is something that I love. It's Cooking Lights twist on French Onion soup, and when I've made it before, I just skipped the barley. :) Yep, I'll admit it, I left it out and didn't even think twice about it.  So, when I was searching through all of my cooking light volumes to find this treasure I had forgotten that it had barley in it.  So this time when I went to make this delightful soup, I went ahead and bought some barley to toss in.
I have to admit, it makes this soup much more hearty, and it was worth purchasing the barley.  I will have to find some new recipes to incorporate this into my diet, but here is the first attempt at adding barely.

this is not my photo, it came from Cooking light, but no photographer was given credit there either.

French Onion Soup with Beef and Barley

Chock-full of fiber-rich barley, this French onion soup is a tasty variation on the classic. You can omit the sherry or replace it with white wine if you wish.

Yield: 6 servings

Ingredients

• 1  cup  boiling water
• 1/2  ounce  dried shiitake mushrooms (I've tried this twice, and I'm just not a fan of these mushrooms in this soup, I will remove them next time)
• 1  tablespoon  dark sesame oil, divided (I've used the light when I've run out of the dark, and it still turns out delicious)
• 2  medium onions, each cut into 8 wedges (about 4 cups)
• 1/2  cup  chopped shallots or onion
• 2  teaspoons  chopped peeled fresh ginger
• 4  garlic cloves, minced
• 3  cups  sliced button mushrooms (I halve this amount since I'm still not a huge mushroom fan)
• 1  teaspoon  brown sugar
• 1  (12-ounce) lean boneless sirloin steak, cut into 2-inch strips
• 4  cups  water
• 2/3  cup  uncooked pearl barley
• 1/4  cup  dry sherry
• 3  tablespoons  low-sodium soy sauce
• 1  (10 1/2-ounce) can beef consommé
• 12  (1/4-inch-thick) slices diagonally cut French bread baguette
• 3/4  cup  (3 ounces) shredded Gruyère or Swiss cheese

Preparation

Combine boiling water and shiitakes in a bowl; cover and let stand 30 minutes. Drain the shiitakes in a colander over a bowl, reserving liquid. Slice shiitakes, discarding stems.
Heat 2 teaspoons oil in a large Dutch oven over medium-high heat. Add onion, shallots, ginger, and garlic; sauté 10 minutes or until lightly browned. Add the shiitakes, button mushrooms, sugar, and beef. Sauté 10 minutes, scraping pan to loosen browned bits. Add reserved mushroom liquid, 4 cups water, and the next 4 ingredients (water through consommé); bring to a boil. Cover, reduce heat, and simmer 50 minutes or until barley is tender. Stir in 1 teaspoon sesame oil.
Preheat broiler.
Ladle 1 1/2 cups soup into each of 6 ovenproof soup bowls; top each serving with 2 bread slices and 2 tablespoons cheese. Broil 3 inches from heat 1 minute or until cheese melts. Serve immediately.
Note: This soup will freeze well for up to two months. Pour into an airtight container, leaving enough room for expansion (usually an inch or two at the top). To reheat, thaw completely in the refrigerator; then place contents in a saucepan over low heat, adding some liquid if necessary.

Nutritional Information

Calories: 351 (27% from fat)

Fat: 10.7g (sat 4.3g,mono 3.8g,poly 1.7g)

Protein: 24.6g

Carbohydrate: 40g

Fiber: 6.2g

Cholesterol: 50mg

Iron: 3.7mg

Sodium: 676mg

Calcium: 196mg

Martha Condra and Jill Melton, M.S., R.D., Cooking Light, JANUARY 2000


Now there is also a blog from the lovely Monika on Ezekiel Bread, another food item that was recommended for my new way of living. Check out the blog post: Food of the Week Ezekiel Bread
See, not all carbs are bad and evil from the devil, some are found in the Bible and are really pretty good for you. :)  Even if you are not one who reads the Old Testament, it's still a good bread.
In case you are not familiar with InCyst, they are a group of Nutritionists and Physicians who are focused on PCOS and fertility, and they are a rather positive group. Check them out when you have some time.