"Applesauce" Smoothie!

I understand that this blog seems to be more about healthy eating than PCOS, but I fully believe that a change in eating is the foundation for overcoming PCOS. So while I work through embracing health in all aspects of life please take part in how I am transforming my body though nutrition!

One of my favorite new things to do has been to make smoothies! I've always liked smoothies but have always gone for a milkshake or sweet "coffee" drink instead. But now I not only like smoothies but I LOVE them!

I've been experimenting with several different fruit combinations (haven't been brave enough to mix in veggies yet, but I'm going to!) and this has become one of my favorites!

In a blender, add (we use all-organics, just fyi):

1/4 cup milk (use cow, soy, almond whatever you prefer)
1 chopped kiwi
1 chopped banana
1 chopped apple (cored, but leave the skin on!)
1/2 cup ice

and blend until smooth! We have a cheap blender so I usually have to use a spoon to get it going.

This was my first time making this smoothie and it tastes like drinking applesauce! I also love doing banana and pineapple.

In other news, I've lost about 7 pounds so far. I've also been regularly doing yoga and I feel great. Far more energetic, less sluggish and foggy, and the yoga has been getting easier so I know I'm getting stronger.

For those who are curious, this is a sample of what a normal day's eating consists of:

Breakfast:
2 eggs (scrambled, fried or hard-boiled, sometimes mixed with veggies)
Fruit
Water and coffee (either black or with a homemade coffee creamer)
I also make oatmeal often with honey, almonds and fruit

This keeps me full during my morning at work (I usually work early shifts from 6a-12p).

At work:
Sometimes I bring almonds or a Lara bar. Occasionally I cheat a little and make a soy coffee frappuccino at work (consisting of coffee, organic soy milk, ice and Starbucks coffee base which admittedly contains some refined sugar). I find this small compromise keeps me from craving the milky, sugary drinks I used to drink daily.

Lunch:
Once I'm home from work I'm not usually very hungry. If I haven't already had eggs I'll make a hard-boiled egg. Otherwise I make a small salad, snack on some almonds, fruit, veggies or chips and salsa. Just something small based on how hungry I am.

Late afternoon:
This is usually when I'm feeling hungry for a meal. I eat an early dinner. For example, today I had:
Homemade black bean burger on organic whole-wheat bun
Homemade sweet potato fries
I pack up some leftovers for Alex to take for "lunch" at work that night (he works third shift)

Evening:
I'm again just feeling slightly hungry and I often make my smoothies this time of day!

I take my supplements during the day with my meals. I also drink mainly water during the day, although I will sometimes have more coffee. I usually do yoga right after work but I'm thinking about getting up a little earlier to do it before to help manage stress at work (stress management is huge factor in PCOS).

RECIPE: Mexican Rice and Black Beans

I really wanted to share what I made for supper tonight because it's a great example of how we've been eating. It's also a great meal that is simple to make and super nutritious.

Mexican rice and black beans!

This dish is extremely versatile and easy to make. You can use whatever veggies you have on hand, your favorite salsa or substitute the brown rice for quinoa (planning to try that soon!) It's so easy to only think of dishes like rice and beans as sides, but it's so filling and full of protein there is no reason why this couldn't be a great main dish. When trying to eat clean you've gotta think outside of the traditional "meat, starch, veggie" meal and get creative about making veggies more part of the main course.

When I'm meal-planning for the week I try to chose meals that fulfill several requirements. Mainly:

Can I make this with ingredients I already have on hand 

(and therefore save on costs?)

Is it something easy for Alex to pack and take to work?

Is it possible to make vegetarian and with limited dairy?

Can I make this without any processed ingredients? 

It is nutritious and filling? 

This dish definitely meets those demands and is delicious!

Recipe

can serve 2 -4, adjust proportions accordingly

(for us, we buy all the ingredients organic)

2 cups brown rice

2 cups black beans - soaked for 12 hours, rinsed and cooked. You could substitute canned beans but make sure they have no additives

Assorted veggies - I recommend peas, corn, mushrooms, green peppers, just whatever you have on hand! 

1 cup salsa

Cumin, salt and garlic to taste 

Sour cream, cheese, tomatoes and onions for topping

Homemade guacamole (recipe below)

Bring 4 cups water to boil, add brown rice. Reduce heat and let cook covered for 20 minutes. Brown rice can be tricky so if it's not tender enough after 20 minutes just re-cover it and let it cook until desired tenderness is achieved. It's okay if not all the water has evaporated, just strain it.  

Add your black beans and veggies and stir over medium heat until warmed. If you're using frozen veggies it may take a little longer. If you're using something like mushrooms or peppers, you might saute them with a little oil olive before adding them to the rice. Add cumin, salt, garlic and whatever other spices you like!

Top with sour cream and cheese, add chopped tomatoes and onions if you like. Serve with organic tortilla chips and guacamole on the side!

It's a lot like a Mexican casserole, just made on the stove top instead!

Homemade Guacamole

You know those little guacamole mixes usually found near the avocados at the grocery store? Just go right ahead and throw them away because after this recipe you won't need them! It's so simple to make it all the way homemade!

2 ripe avocados
2 tbs olive oil
2 tsp lemon juice
2 tsp lime juice
2 tsp cilantro - fresh or dried
2 tsp garlic (or more, make it to taste!)
1 tsp salt

Peel avocados and remove the pit. Mash them in a medium size bowl then mix in the rest of the ingredients. Keep mixing until well-stirred and taste! You can always fancy this up and add diced purple onions (so pretty!) and tomatoes if you want.

brownie recipe and small update

Being the weekend and tonight being our one meat meal of the week I decided to look up how to make brownies with no sugar or other processed ingredients. I paged through several recipes and came up with one on my own using honey and whole wheat flour:

1/4 cup butter
1/4 cup cocoa powder (I had organic from Trader Joe's)
2/3 cup honey  (local!)
2 eggs (I used organic)

1/2 cup whole wheat flour (Bob's Red Mill)
1/4 teaspoon baking powder
2 teaspoons vanilla

Preheat oven to 350. Melt butter in a heat proof bowl and add the cocoa. Mix well, then beat in honey and eggs. Stir in flour and baking powder, add vanilla. Make sure it is well mixed. Pour in a greased 8x8 pan, bake for 30 minutes. 

They turned out great. Definitely tasted like honey, so if you're not used honey you may find that a bit odd. But they were sweet enough and chocolately and a great treat. 

I'm not sure about Alex, but I am 2 pounds down this week and as far and health goes, I am feeling great. I'm sure the weight loss can be attributed to not having the 1000+ calories/day I usually drink while working at Starbucks. I had actually made a small batch of cookies for Alex to take to the guys at work (and use up the little bit of white sugar I still had) and tried one and it made me feel sick to my stomach! So I feel like my body is very well adjusting to healthy, whole foods. 

What will this do for my PCOS? It will take time for my body heal and for hormones to normalized. Pure weight loss alone will help with the estrogen dominance (as estrogen is stored in fat cells). I expect it to be a few months before I see a regular menstrual cycle and ovulation, so I will continue to push forward!

more information on our diet

Well we are five days into our whole food diet and I have to say, it's not been near as difficult as I thought. We have had a couple of small splurges, I have to confess, but overall we've been super healthy.

I wanted to clarify and break down a few of our rules. It's been really easy to do and maybe you can take some inspiration - if I can do it, anyone can!

Things we are avoiding: 
processed flour of any kind. Just because a label says whole-wheat doesn't mean that it is. I read ingredient labels thoroughly. Unless it is legitimate organic whole-wheat we do not eat it.

processed/refined sugar. Admittedly, a few of the groceries I've bought have had organic cane syrup which is pretty much regular sugar, but we're not eating enough of it to cause too much of an effect. Other than those small exceptions, the only sweeteners we are using are local, organic honey, pure maple syrup and fruit.

any dairy that is not organic, including eggs. as i believe i am mildly lactose intolerant we are actually really limiting our dairy intake altogether.

any meat that is not free-range and organic. since that gets expensive we are limiting our meat intake to only meal a week, on a weekend night when Alex doesn't work so we can sit down and eat dinner together.

any refined oils. we only use olive and coconut oil right now.

So with all those restrictions, what can we eat?

Fruits and veggies, unrestricted. We buy those as organic as we can afford. We've been eating salads, whole-wheat pasta with veggies, black bean burgers, bean-based mexican dishes with lots of veggies, lots of fruit as snacks.

Also, nuts and seeds! Almonds are my favorite and are a really filling snack.

Whole-wheat products. Also other grains (organic) like quinoa. I made a great vegetarian quinoa chili. Oatmeal for breakfast.

We're not restricting eggs so an omelet or fried eggs is a great meal. Mix plenty of veggies in and have some fruit on the side and you've got a meal full of nutrients!

So there's a little more insight on our new eating plan! We're not making this a "diet" - this is the way we want to eat for the rest of our lives. Not to say we won't have the occasional treat - moderation is everything after all.

Time to Begin Anew!

Today, Alex and I went grocery shopping, list and meal plan for the week in hand. We started off on journey to recover health and discover true nutrition. I've talked about a low GI diet here before and we plan on doing something similar again. This time, however, our focus is on eating "whole foods".

We are adopting our diet from the rules outlined on 100 Days of Real Food. Taken from their webpage, these are the rules:

What you CAN eat:

1. Whole foods that are more a product of nature than a product of industry
2. Lots of fruits and vegetables (we recommend that you shop for these at your local farmers’ market)
3. Dairy products like milk, unsweetened yogurt, eggs, and cheese
4. 100% whole-wheat and whole-grains (find a local bakery for approved sandwich bread and check the Understanding Grains post for more info)
5. Seafood (wild caught is the optimal choice over farm-raised)
6. Only locally raised meats such as pork, beef, and chicken (preferably in moderation)
7. Beverages limited to water, milk, all natural juices, naturally sweetened coffee & tea, and, to help the adults keep their sanity, wine and beer!
8. Snacks like dried fruit, seeds, nuts and popcorn
9. All natural sweeteners including honey, 100% maple syrup, and fruit juice concentrates are acceptable in moderation
10. Also check out the Recipes & Resources page for a more detailed list of meal options including links to recipes

What you CANNOT eat:

1. No refined grains such as white flour or white rice (items containing wheat must say WHOLE wheat…not just “wheat”)
2. No refined sweeteners such as sugar, any form of corn syrup, cane juice, or the artificial stuff like Splenda
3. Nothing out of a box, can, bag, bottle or package that has more than 5 ingredients listed on the label
4. No deep fried foods
5. No “fast foods”

 Right now, we're in somewhat of a transition phase. We've pledged to no longer buy anything processed, sweetened, made with white flour and non-organic dairy and meats but we also are using up what we have left in our fridge in pantry. We're already good about not buying junk food, using mixes, etc., so the transition should go fairly smoothly.

I'm hoping that combining this with a lower glycemic index food plan I can begin to see serious changes in mine and Alex's health. This goes beyond even PCOS and our fertility issues. Proper nutrition can truly revitalize the body, help it to heal itself (no more being sick yeah!) and prevent many common modern-day diseases. Reproductive issues are only the tip of the iceberg, but as anyone with PCOS knows, it is all body disease.

So for right now, I am not temperature charting or doing anything specific to assist ovulation, etc. I want to see if truly redefining the way we eat brings my hormones back to normal. I've not had a period in three months and I'd like to see if they will start back on their own. I will be continuing to take supplements (adding magnesium and fish oil). I'd like to see better stress handling, improved mood, less fatigue and more energy. Can proper nutrition be the answer? That's what we'll find out!