5 PCOS-friendly Burgers to Grill

Summer is here and it’s time to fire up your grill! Here are five PCOS-friendly burgers to enjoy! Remember, gluten-free is the best option. Put your burger on a full bed of lettuce and enjoy with a fork or spoon. If you need to have something for a bun experience, check out the sprouted grain version of the Ezekiel Bread Hamburger Buns!

Healthy Salmon-Quinoa Burgers

Salmon Quinoa Kale Burgers

by Skinny Taste | click to view recipe

 

Vegan Sweet Potato Sliders

Healthy Vegan Sweet Potato Sliders

by Emilie Eats |  click to view recipe

 

Prosciutto Olive and Sundried Tomato Turkey Burgers

Turkey Burger

by The Healthy GF Life | click to view recipe

 

Chicken Caprese Burger
chicken_caprese_burger

by Chef Robert Irvine | click to view recipe

 

Mediterranean Chickpea Burger

Mediterranean-Burgers

by Roboot with Joe | click to view recipe

 

Use Ezekiel Bread as a Sprouted Grain Burger Bun or a large Portobello Mushroom

ezekielbreadbuns

click to view more details

 

How much salad should you be eating each day?

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If you are consuming less than 5 cups of salad a day, your body may be under-nourished. Did you know that we need about 4,700 mg per day of Potassium to run the body for someone who is 200 lbs.  Take for instance a banana; one banana is 300 mg. You’d have to eat a lot of bananas to even begin to reach that 4,700 mg per day nutritional need within your body and the sugar (converted from the carbs in banana) would be a problem as well. The power house to help you feel your best? Salad!

imageYou need approximately 7-10 cups of salad per day to fuel the cells in your body. And the heavier you are, the more greens you need per day to nourish your body.  The good news is that salad is easy for your body to digest. One for lunch and one for dinner and you’ve nourished your body for the day.

Keep in mind as well that not only the quantity of how much salad you eat matters, but it also depends on the quality of the vegetable. Ice berg lettuce, for example, will not have as much nutritional value compared to something high-density like:

• Kale – Kale is packed full of vitamins A, C, and K. While slightly higher in calories than other greens, kale also provides a dose of vitamins B6-B1-B2-B3, manganese, iron, calcium, copper, magnesium, and potassium, making for a nutrient-packed salad. It also contains 3x times more lutein and zeaxanthin than spinach.

• Spinach – Spinach is packed with vitamin A and a great source of vitamins C and K, iron, and fiber. It also contains more folic acid than most salad greens, which helps convert the food you eat into energy and produces healthy red blood cells. Recent research also suggest compounds in the leaf membranes called thylakoids may serve as a powerful appetite suppressant. A recently published long-term study at Lund University in Sweden found that having a drink containing thylakoids before breakfast could significantly reduce cravings and promote weight loss. On average, the women who took the spinach extract lost 5.5 pounds more than the placebo group over the course of three months.

• Swiss Chard – Swiss Chard, a relative of the beet family, tastes similar to spinach. It is higher in sodium count than other salad greens (with 77 grams per cup), but it’s loaded with vitamins A, C, and K, and also provides some iron and calcium. Consider combining chard with a few other greens to make your own mix.  Recent research has shown that these powerhouse leaves contain at least 13 different polyphenol antioxidants, including anthocyanins–anti-inflammatory compounds that could offer protection from type 2 diabetes. Researchers from the University of East Anglia analyzed questionnaires and blood samples of about 2,000 people and found that those with the highest dietary intakes of anthocyanins had lower insulin resistance and better blood glucose regulation.

• Watercress – It’s more nutrient-rich than romaine and leaf lettuce, containing almost all of the daily recommended intake for vitamins A and K, and half the daily recommendation for Vitamin C, in a 2.5 cup serving. Gram for gram this mild-tasting and flowery-looking green contains four times more beta carotene than an apple, and a whopping 238 percent of your daily recommended dose of vitamin K per 100 grams—two compounds that keep skin dewy and youthful. The beauty food is also the richest dietary source of PEITC (phenylethyl isothiocyanate), which research suggests can fight cancer. Results from an eight-week trial published in the American Journal of Clinical Nutritionsuggest daily supplementation of 85 grams of raw watercress (that’s about two cups) could reduce DMA damage linked to cancer by 17 percent. Exposure to heat may inactivate PEITC, so it’s best to enjoy watercress raw in salads, cold-pressed juices, and sandwiches.

• Parsley – Parsley is a quiet superfood, so packed with nutrients that even that one sprig can go a long way toward meeting your daily requirement for vitamin K. Moreover, research suggests the summer-y aroma and flavor of chopped parsley may help control your appetite.

• Romaine Lettuce – Romaine is rich in vitamins A and K, but it isn’t quite a mineral powerhouse. Be sure to mix it with some spinach or kale to pack in more antioxidants, or opt for a pre-mixed blend. packs high levels of folic acid, a water-soluble form of Vitamin B that’s proven to boost male fertility. A study published in the journal Fertility and Sterility found supplemental folic acid to significantly increase sperm counts. Folate also plays a role in battling depression — something women suffering with PCOS may be familiar.

• Red and Green Leaf Lettuce – It has a mild taste, making it a good choice for getting vitamins A and K into the diet of children and picky eaters.

• Butter/Bib/Boston Lettuce – Butter lettuce is low in sodium, a good source of vitamin A, and has small amounts of iron and calcium.

• Arugula – It’s a tasty choice with some vitamin A, vitamin C, iron, and calcium. Mix arugula with more nutrient-dense options to pump up the flavor and the antioxidant power of your salad.

• Chicory/Radicchio – A study in the Journal of Nutrition found that people who consume 650 mg a day of polyphenols have a 30 percent chance at living longer than those who consume less than that. A cup of chicory leaves clocks in at about 235 mg (double that of spinach!), so consider adding a little leafy red into your leafy greens.

• Beet Greens – Only 1 cup of the bitter green serves up nearly 5 grams of fiber—that’s more than you’ll find in a bowl of Quaker oats! Researchers at the University of Leeds found that risk of cardiovascular disease was significantly lower for every 7 grams of fiber consumed.

• Chinese Cabbage – Rich sources of highly-available calcium and iron, cruciferous vegetables like the cabbage have the powerful ability to “turn off” inflammation markers thought to promote heart disease. In a study of more than 1,000 Chinese women, published in the Journal of the Academy of Nutrition and Dietetics, those who ate the most cruciferous vegetables (about 1.5 cups per day) had 13 percent less inflammation than those who ate the least.

Your goal is to get in the habit of eating salad, because of it’s nutrients for your body just to function. When at the grocery store, look for something like a Spring Salad Mix which is composed of several different plants; Arugula Romain, Spinach, Swiss Chard, Red Mustard, Beet Greens Let your goal be to consume 7-10 cups of salad a day at first and use whatever dressing helps you to begin that habit. Once you are more accustomed to eating your daily salads, work on lowering the sugar in your dressings. It is recommended to have 1 gram of sugar per tablespoon or less. Making your own would be even better.

Tip: If you purchase salad in a plastic container at the grocery store, after you’ve taken out a serving, fluff the leaves and add a couple sheets of dry unused paper towels to absorb extra moisture before putting the lid on and returning to the refrigerator and your salad will last longer.

Avoid Ice-berg lettuce (not very nutrient dense), and toppings like croutons, dairy high in lactose, dried cranberries or raisins, as well as anything with sugar or any nut topping coated in sugar.

Instead, focus on putting these types of things on your salad:

• Did you know that 1 tsp of Sprouts is equal to 50 tsp of broccoli with phytonutrients?! Add sprouts!

• If you add fat to your salad, you will pull more nutrition out of the salad.  Use Bacon Bits, Feta, Olives, Olive Oil, nuts and seeds.

• Add protein like a hard-boiled egg or try 1/4 cup of cold cooked quinoa that is rich in protein as a topping as well. Hummus on the side is also a nice mix in to add moisture to the salad without adding extra dressing.

• A light topping of a beneficial fruit to fight inflammation in the body like: pomegranate, strawberries, raspberries, or blueberries.

• Other vegetables like: sweet peppers, cherry tomatoes, asparagus, cooked beets, radishes, chopped broccoli, cut carrots, diced celery, cucumber slices, diced onions, soybeans, avocado, and peas.

Check out what Dr. Eric Berg has to share about salad portions and what type of greens to eat:

Dinner: Lemon-Basil Salmon + Quinoa + Green Beans


Dinner: Wild Caught Pacific Salmon! We seasoned ours with a little bit of garlic rub, chopped up fresh basil and German basil from the garden, then lemon slices and lemon juice squeezed on top. Takes only 15-20 min to bake depending on size. Yum!

PCOSbites Salmon seasoned with basil and lemon
Sides: Cooked green beans and Quinoa seasoned with garlic salt, onion salt, parsley bits, and soy sauce.

PCOSbitesSalmon seasoned with lemon and basil

Season your salmon (we buy ours frozen so we defrost in hot water for about ten minutes before we apply a basic garlic rub.) Dice up fresh basil (we also had German basil in the garden) to release the oils and flavors of the herbs while the salmon cooks. Slice lemons and place on top. Take the ends of your lemon and squeeze lemon juice onto seasoned meat. Put your salmon on a cookie sheet lined with parchment paper and place in the oven at 425* for 20 min.

Basil

Above: Basil / Below: German Basil  – the smells of cooking with your own fresh herbs is heavenly and heightens the flavors in your dish.

Tip: About once a week I trim the heads on my basil leaves down to just above the last two leaves on each stem and the plant grows even fuller. I put my cut leaves from my weekly pruning in an ice bath to clean and then pat dry with a paper towel.

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Once your salmon is in the oven, grab a saucepan and put 2 cups of quinoa in it and add four cups of water. Bring to a boil then cover and reduce heat to medium heat. set timer for 15-minutes. Do not lift the lid off of it for the next 15 min!

While the quinoa is cooking, chop up your fresh green beans (you can save time by buying frozen green beans, too). Heat up a sauce pan with water and toss green beans in for about 10-15 min. Our green beans and salmon finished at about the same time.

When timer goes off for the quinoa, take a fork and make a hole in the center of your quinoa and see if there is any water at the bottom. If there’s no more water, kill the heat and season as desired. I added some chopped bits of parsley to mine from the garden as well as onion powder, garlic powder and some finely ground pink Himalayan salt.

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Check the widest part of your salmon for doneness. The smaller more narrow end may cook faster so feel free to cut off that portion and return the rest to the oven for an additional five minutes if needed.

Serve all food nice and hot and pile on the greens. Your salmon portion size should be between 4-6 oz. – visually about the size of your cell phone. Your quinoa should be about 1/2 cup – visually about the size of a computer mouse.

Enjoy this healthy dinner and knowing that you are feeding your body healthy omega-3 fatty acids and gluten-free healthy eats. If you can eat salmon once a week, that is ideal to help your body fight inflammation.

#salmon #omega3 #onebiteatatime #pcos #pcosdiet #pcosfood #pcosdiva #pcostips #pcosweightloss #pcosfighter #pcoscysters #pcosfriendly #pcosbites #thm #trimhealthymama #ww #weightwatchers #eatclean #paleo #paleodiet #paleofood #eatgood #glutenfree

Breakfast or Snack: 2 Carrot Muffin Recipes Face-off

imageWhen I saw that I could get a big ‘ol bag of carrots at Sams for around $3, my mind instantly began turning thinking up ways to make my crew (and me) something tasty in the baking department. Introducing gluten-free carrot cake muffins.

I quickly learned that there are a lot of recipes out there.  So, I decided to test two options that I found online and ended up adapting both after trying them out on my crew.  Turns out that half of my crew liked version one and the other half liked my second version. Win-win!

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So, I thought I’d include both options here on the blog, so that you could try either or both options based on whatever was in your pantry for supplies. I also wanted to taste-test the difference between a muffin made with almond flour and compare it against a muffin made with gluten-free oat flour.

I preferred the second recipe, as did my hubby, my 3 year old daughter, my six year old son, and one of my 15 year olds. My other 15 year old son (I have identical twin sons) liked the first recipe as did my 11 year old son. Had we not done a side by side comparison, I think either would have been quickly devoured.

You can store in a ziplock freezer bag and toss into the freezer as a grab-n-go breakfast or snack option.

Make both and tell us which one you like best in the comments below!

Gluten-Free Carrot Cake Muffins - Option 1

  • Servings: 9
  • Difficulty: easy
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PCOSbites Carrot Muffin Gluten-Free with almond flour

INGREDIENTS:

• 1 ¼ cups of blanched Almond Flour
• 2 TBSP Coconut Flour
• ½ tsp Aluminum-Free Baking Powder
• ¼ tsp Iodized Salt
• 1 ½ tsp Cinnamon, Ground
• ½ tsp Ginger, Ground
• ¼ tsp Allspice Organic Powder
• 2 large eggs, room temp and beaten
• 1/3 cup Pure Canola Oil
• 1/3 cup Honey
• 2 tsp Pure Vanilla Extract, Certified Organic
• 1 very ripe banana (if you want your muffin to be more moist)
• ½ cup finely grated carrots
• 1/3 cup of finely grated Pecan Chips
• ½ cup of Organic Sun Dried Raisins

INSTRUCTIONS:

  1. Mix first seven ingredients together in large bowl.
  2. Combine egg, oil, and vanilla in a small bowl and mix. Add to dry ingredients.
  3. Add honey, carrots, raisins, and nuts to bowl and mix with a hand mixer until incorporated.
  4. Scoop into a greased muffin tin or into paper cupcake liners. Fill batter to the top of each liner.
  5. Bake at 350° degrees for 20-25 minutes or until toothpick comes out clean.

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This recipe is Gluten-free, Lactose-free, Corn-free, and Refined Sugar-Free

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Gluten-Free Carrot Cake Muffins - Option 2

  • Servings: 12 muffins
  • Difficulty: easy
  • Print

PCOSbites Gluten Free Carrot Muffin using oat flour

INGREDIENTS:
• 1 ½ cups of Organic Oat Flour, 24 oz.
• 1 tsp Aluminum-Free Baking Powder
• 1 tsp Baking Soda
• 1 ½ tsp Cinnamon, Ground
• ½ tsp Allspice Organic Powder
• ½ tsp Ginger, Ground
• 1 very ripe banana
• ¾ cup Honey
• 1 egg, brought to room temp and beaten
• 3 TBSP of Pure Canola Oil
• 1 tsp Pure Vanilla Extract, Certified Organic
• 1 ½ cups of finely grated carrots
• ½ cup of Organic Sun Dried Raisins
• ½ cup of Pecan Chips

INSTRUCTIONS:

  1. Mix first seven ingredients together in large bowl.
  2. Combine egg, oil, and vanilla in a small bowl and mix. Add to dry ingredients.
  3. Add banana, carrots, raisins, and nuts to bowl and mix with a hand mixer until incorporated.
  4. Scoop into a greased muffin tin or into paper cupcake liners. Fill batter to the top of each liner.
  5. Bake at 350° degrees for 20-25 minutes or until toothpick comes out clean.

Note: Most people can tolerate oat flour if they have a gluten sensitivity. If you have celiac disease, be sure you get a gluten-free oat flour as it will not have been milled at a facility where wheat, barley, and rye are processed.

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This recipe is Gluten-free, Lactose-free, Corn-free, and Refined Sugar-Free

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EAT THIS INSTEAD OF THIS: Quinoa vs. White Rice

It’s time for our next “Eat THIS instead of THIS”!

Check out the following infographic on why you should be swapping out that white rice for quinoa! And that includes reading those supposedly “gluten-free” ingredients on boxes… Remember, every day you can change your life one bite at a time!

THISinsteadofTHIS-full-quinoa-vs-whiterice

Snack: Sweet (Sugar-Free) Dark Cherry Popcycles

imageSnack: Beat that sweet craving with these sweet and good for you Dark Cherry Pops!

You’ll need 2 cups of frozen cherries, 1 cup of dark Black Cherry Juice, and a ripe plantain. Mix in blender until smooth and spoon into your pop-cycle mold. Place in freezer. Have these ready when you need a healthy something sweet or post workout.

If you have joint pain or arthritis, you need to be adding cherries to your diet. Dark Cherries not only fight inflammation in the body, but dark cherries have been found to reduce belly fat! Cherries also reduce post-workout pain. Dark cherries have anthocyanins which have been found to block two enzymes (COX-1 and COX-2) involved in the production of inflammatory compounds known as prostaglandins. Plus, they help to fight cancer – important to women suffering with PCOS as we are higher risk for ovarian cancer. A 2011 study published in the American Journal of Clinical Nutrition found that dietary intake of anthocyanins may help prevent high blood pressure. If you can’t stand the taste of the dark cherry juice, you can also take Tart Cherry Capsules as an alternative.

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With so many benefits, you need to be making this for the freezer now! 😘

– Erin

This recipe is refined-sugar free, gluten-free, corn-free, and lactose-free.

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#pcos #pcosbites #pcosdiet #pcosfood #pcostips #pcosfighter #pcosdiva #pcosweightloss #pcosawareness #pcoswarrior #pcoscysters #pcossupport #cysters #paleo #paleodiet #paleofood #weightwatchers #thm #trimhealthymama #whole30 #arthritis #jointpainrelief #jointpain #snacksmart #onebiteatatime

Lunch: Tossed Romaine Salad with Hummus

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Lunch: Tossed Romaine Lettuce with red and yellow sweet peppers, feta, #raw pumpkin seeds, #gojiberries , topped with fun-spiralized carrot and a dollop of sun-dried tomato hummus to the side.

Tip : you don’t use as much dressing if you mix it in a tossed salad. Stretches your dollar and lowers your caloric intake.

And those pumpkin seeds… Super beneficial for type O or A Blood Types! Sneak them in whenever you can!

“With a wide variety of nutrients ranging from magnesium and manganese to copper, protein and zinc, pumpkin seeds are nutritional powerhouses wrapped up in a very small package. They also contain plant compounds known as phytosterols and free-radical scavenging antioxidants, 1 which can give your health an added boost.” – Mercola

If you are blood type B or AB – leave them off as they will cause agglutination in your blood.

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This recipe is refined-sugar free, gluten-free, corn-free, and lactose-free.

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#pcos #pcosbites #pcosdiet #pcosfood #pcostips #pcosfighter #pcosdiva #pcosweightloss #pcosawareness #pcoswarrior #pcoscysters #pcossupport #cysters #paleo #paleodiet #paleofood #paleolife #paleofriendly #keto #ketodiet #weightwatchers #thm #trimhealthymama #whole30 #healthymom #eatclean #onebiteatatime

BREAKFAST: Gluten-free Waffles

Gluten-free Waffles

My guys love waffles. I enjoy them too, but I don’t like making them for a large crew, because they are painfully slow to crank out. I stand there for about 40 minutes slowly feeding child after child. Pancakes are more my speed for feeding a hungry crew fast. So waffles are an exercise in patience for me.

But, today, for some strange reason, they just sounded better than pancakes. I was determined to feed my hungry crew some gluten-free waffles. I adapted a recipe I found online by Gina Matsoukas.  First off, when I followed the recipe I had found (I was doubling it), it would stick to my waffle iron, even though it seemed fully cooked through. My solution was to add some tapioca flour and that seemed to help it release. I also felt like it needed something more and added some raisens for a little bit of sweetness in every bite. You could also use carob chips or blueberries to mix in — whatever you fancy!

Gluten free waffles

Kids had one each and there was enough to feed all seven of us a 6″-7″ size waffle. I served peaches with it and my littlest gobbled hers up and the crumbs her big brother (age 6) had left. Definitely a kid-friendly recipe.  As a Mama with PCOS, I would go lightly with the toppings as maple syrup can create an insulin response.

Tip: If you don’t have as large of a family to feed, make the whole batch and throw the extras in the freezer for a quick breakfast on another day!

Gluten-free Waffles

  • Servings: 7-8
  • Difficulty: easy
  • Print

PCOSbitesimage
INGREDIENTS:
• 2 cups almond flour
• 4 TBSP coconut flour
• 1 1/2 tsp of finely ground pink Himalayan sea salt
• 2 tsp of ground cinnamon
• 1 tsp of ground nutmeg
• 4 small to medium sweet potatoes, cooked, skin removed
• 4 eggs
• 3 tsp vanilla extract
• 4 TBSP pure maple syrup
• 1 tsp of canola oil or avocado oil
• 2/3 cup of almond milk
• 1 tsp of tapioca flour
• 3/4 cups of raisins (other mix-in ideas: blueberries, chopped walnuts, chopped pecans, or carob chips)

OTHER THINGS YOU MIGHT NEED:
• Waffle Iron
• A non-stick spray
• Spoon (to scoop out sweet potato from skins)
• Mixing bowls (one for dry and one for wet ingredients)
• Whisk (for wet ingredients)
• Spatula (to scrap the bowl and scoop onto the waffle iron gluten-free waffle batter)
• Cookie sheet (for cooking your sweet potatoes on)
• Parchment paper (for cooking your sweet potatoes on)

INSTRUCTIONS:
1. Place 4 small to medium sized sweet potatoes on a cookie sheet lined with parchment. Poke the sweet potatoes with a knife towards the center about 5-7 times in various spots throughout each sweet potato. Bake for about 40 min or until soft in the center. Remove from heat and cool.
2. Take a spoon and scoop out all cooked sweet potato and place into your blender. Once you’ve emptied all the sweet potatoes from their outer skin, blend until a smooth puree. Set aside.
3. When sweet potatoes are finished cooking, plug in your waffle iron to preheat while you mix the ingredients.
4. Mix all the dry ingredients in a large bowl.
5. Whisk together all the other (wet) ingredients in a medium bowl.
6. Combine the wet and dry ingredients. Fold in your pureed sweet potatoes into your bowl of mixed ingredients. Combine until fully incorporated.
7. Open up your waffle iron and spray upper and lower sections with a non-stick spray. Add a small scoop of gluten-free waffle batter to the center and spread. It should only cover about 1/2 of the bottom. When you press down, it will expand to make a larger waffle.
8. Set your timer for about 7 minutes.
9. When timer goes off, take a fork and gently pry around edges all the way around until it lifts out of the waffle mold.
10. Top with your choice of fruit and/or maple syrup. Enjoy!

 

This recipe is refined-sugar free, gluten-free, corn-free, and lactose-free.

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Breakfast: Sweet Potato Hashbrowns & Egg

This morning, I tried a recipe that I’d seen floating around Facebook. I had never tried making sweet potato hash browns and I loved the idea of doing a whole pan full to feed my crew of 5 + my hubby. It took about 10 minutes to prep the sweet potato hash browns.

I used to eat white and red potatoes and loved the hash browns from Waffle House. But, here’s the deal — sweet potatoes are such a better choice if you’re going to eat a potato. Here’s a quick infographic comparing the two. Which is better to put in your body? (Hint: Check out those Vitamin A numbers!) I disagree with one thing on their infographic — where they say not to forget about white potatoes (towards the bottom)… if you have PCOS, forget the white potatoes. They will make your pancreas work harder to produce more insulin which then if unused turns to fat. Steer clear of those white and red potatoes.

sweet potato vs white potato

Vitamin A is GREAT for kids especially, because they are GROWING! It is an essential vitamin needed for growth and development, cell recognition, vision, immune function and reproduction.

The recommended intake of vitamin A varies according to age and sex. Because vitamin A is available in several forms, the vitamin A content in foods is often measured as retinol activity equivalents (RAEs). One RAE is equal to 1 microgram of retinol, 12 micrograms of beta-carotene or 3.33 IU of vitamin A. The recommended intake of RAEs for people of different ages according to the National Institutes for Health (NIH) are as follows:

  • 0-6 months*: 400 mcg/day
  • 7-12 months*: 500 mcg/day
  • 1-3 years: 300 mcg/day
  • 4-8 years: 400 mcg/day
  • 9-13 years: 600 mcg/day
  • 14+ years (male): 900 mcg/day
  • 14+ years (female): 700 mcg/day
  • 14-18 years (pregnancy): 750 mcg/day
  • 14-18 years (lactation): 1,200 mcg/day
  • 19-50 years (pregnancy): 770 mcg/day
  • 19-50 years (lactation): 1,300 mcg/day.

* Adequate Intake (AI), equivalent to the mean intake of vitamin A in healthy, breastfed infants.

My kids (ages 3, 6, 11, and two 15-year-olds) all ate this for breakfast — even my picky six year old son! I like how this sort of portion-controls the sweet potato for the insulin response. I encourage you to give it a try and see what YOU think! Once you make it, be sure to leave your review in the comments below! 🙂

Sweet Potato and Egg Cups

Sweet Potato Cup and Egg

Sweet Potato and Egg Cups

  • Servings: 12
  • Difficulty: easy
  • Print

PCOSbitesSweet Potato and Egg Cups

INGREDIENTS:
• 1 medium sweet potato, shredded
• 2 TBSP Coconut Oil or Canola Oil or melted Ghee
• 12 large eggs
• Kelp Seasoning
• Fresh Parsley
• Pink Himalayan Salt
• Pepper

NON-FOOD ITEMS YOU WILL NEED:
• Cupcake Tin
• Grater
• Bowl
• Peeler
• Pair of kitchen shears (to cut up your parsley)

INSTRUCTIONS
1. Preheat oven to 400 degrees.
2. Grease a muffin pan with a TBSP of oil of choice or ghee.
3. Peel your sweet potato and then grate the sweet potato into a bowl, so you have a little over one cup.
4. Mix in 1 TBSP of oil of choice, salt, and pepper with the sweet potato and even coat the shredded potato with mixture.
5. Evenly divide the grated sweet potato into each muffin hole (however many you wish to make) and press the grated sweet potato down the bottom and sides so they form cups.

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Tip: If you don’t have a large crew you’re needing to make these for, just fill in the number of cups you need and put the remainder in a Ziplock bag and place in the fridge to use in another dish or the next day.

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6. Bake sweet potato cups for 15 minutes.
7. When the sweet potato cups are done baking, crack an egg into each cup carefully without breaking the yolk.

Egg in partially baked sweet potato cup

egg in sweet potato cups

8. Return the pan to the oven and bake another 15-20 minutes until the egg whites are set.

Hint: You want it to be a little glossy on top when it comes out as it will continue to cook after you remove it from the heat.

9. Let it cool for 10 minutes before taking them out of the tin.
10. Top with some freshly chopped parsley (simple fold the parsley together and cut with your kitchen shears), sprinkle on some kelp seasoning for iodine benefits, and ground Pink Himalayan Salt and ground Pepper.

Tip: Add some sort of protein to this as well on the side, like a chicken or turkey sausage.

 

This recipe is refined-sugar free, gluten-free, corn-free, and lactose-free.

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Source: Medical News Today and Cleveland Health Clinic.

Organic Apple Cider Vinegar Lemon Water

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Get in the habit of buying a big ol’ bag of lemons from the grocery store. I get mine from Sams or Costco. Lemon offers a lot of nutritional bang for the buck.

Here’s a short list of what lemon will do for you…

  1. IT FIGHTS CANCER. Lemons are an excellent source of the powerful antioxidant Vitamin C and fights the formation of free radials known to cause cancer.
  2.  HAPPY SKIN. Vitamin C plays a vital role in the formation of collagen. Collagen is the support system for your skin. Adding lemon to what you eat/drink each day will help fight wrinkles, reduce acne flares, and improve overall skin texture.
  3. INCREASES IRON ABSORPTION. Iron deficiency is one of the most common nutrient deficiencies in developed countries and the leading cause of anemia. Choosing foods that are high in Vitamin C with foods that are iron-rich will help your body’s ability to absorb iron. So if you’re drinking lemon water, whatever else you eat with iron (like spinach or chickpeas) will nourish your body.
  4. BOOSTS YOUR IMMUNE SYSTEM. Vitamin C will help your immune system fight germs that cause a cold or flu. Making this a daily habit — especially during the winter months — will give you the healthy edge against infections.
  5. HELPS YOUR DIGESTION.
  6. FLUSHES YOUR LIVER OF TOXINS. A happy liver means a happy lymph system. The liver is very active while you sleep as it is the body’s time to restore and regenerate. So, drinking enough water, especially first thing in the morning, will help stimulate proper stomach acid and bile production.
  7. INCREASES YOUR METOBOLISM. If you have PCOS, I don’t need to tell you how difficult it can be to move weight off your body. Researchers in Germany found that drinking enough water increased metabolism. “After drinking approximately 17 ounces of water, the subjects’ metabolic rates — or the rate at which calories are burned — increased by 30% for both men and women. The increases occurred within 10 minutes of water consumption and reached a maximum after about 30 to 40 minutes. (source)” It provides your body with plenty of hydrating electrolytes in the form of potassium, calcium and magnesium.
  8. HELP REDUCE BOTH JOINT AND MUSCLE PAIN. If you’ve got high uric acid, you may have gout symptoms. One way to lower uric acid is to add lemons to your cup or plates.
  9. REDUCE DEPRESSION AND ANXIETY SYMPTOMS. It is not uncommon for women with PCOS to fight depression as you battle the symptoms of PCOS. Depression and anxiety are often linked to not having enough potassium in your blood. Lemon water has a high potassium content so you may find your mood is happier as you fuel your body with lemon water.

According to the USDA National nutrient database, one raw lemon, without peel (about 58 grams) provides 17 calories, 0.6 grams of protein, 0.2 grams of fat, 5.4 grams of carbohydrate(including 1.6 grams of fiber and 1.5 grams of sugar, 51% of daily vitamin C needs as well as small amounts of thiamin, riboflavin, vitamin B-6, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, copper and manganese.

One fluid ounce of lemon juice provides 7 calories, 0.1 grams of protein, 0.1 grams of fat, 2.1 grams of carbohydrate (including 0.1 grams of fiber and 0.1 grams of sugar) and 23% of daily vitamin C needs.

Be advised, that when I first started adding lemon to my water, I started out slow… it takes awhile to get used to the tart taste. Now, if I drink water without it, I taste all of the metals in the water. (Not kidding!)

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Drink lemon water for a week and then do this one thing… add a 1/2 teaspoon of organic apple cider vinegar. When I first started this, my nose argued with my taste buds. I didn’t really taste it, but I could smell it. Enter the magnificent 30 oz. Yeti. Filled my Yeti up with ice and put a lid on it with a straw. The straw helped me get it down fast and the lid kept my smeller happy. What I noticed is that after a couple of days, I became more accustomed to the taste.  You can gradually work up to add 1 tsp over a period of time.

If you have done “Trim Healthy Mama” then you’ve heard of Good Girl Moonshine. Same concept, but they don’t explain the medical reason why this is so important for your body. Here’s why Apple Cider Vinegar is so great to add to your water:

Here’s a short list of what organic apple cider vinegar will do for you…

  1. LOWERS CHOLESTEROL. One Japanese study found that a half an ounce of apple cider vinegar a day, lowered cholesterol in those who participated in the panel. A 2006 study also found that the acetic acid in the vinegar lowered bad cholesterol in rats.If you are not familiar with what cholesterol is — it’s a fatty substance that is made in the liver from certain fats in your diet. It acts as a crucial building block and is used to make healthy cell membranes, hormones such as cortisol, oestrogen, testosterone and progesterone, Vitamin D, bile acids and Coenzyme Q10 – a vitamin-like substance essential for processing oxygen and generating energy within cells. If you have too much cholesterol in your body that is unused, it will begin to coat the inside of your arteries — often referred to as plaque. Over time, this is what leads to the hardening of arteries.If your liver has been working overtime on a high fat/highly processed foods/sugary food diets, you will want to have your cholesterol levels checked. In the meantime, add some organic apple cider vinegar to your water and you’ll be fighting that bad cholesterol with every sip. Your liver will thank you.  Your arteries will thank you. Your heart will thank you. Need I go on?
  2. HELPS DIGESTION. Another great reason is it aids the body in digestion and stimulates the cardiovascular circulation while also helping to detoxify the liver. Look for the cloudy kind of unfiltered apple cider vinegar, where you can see a blob in the bottle — the blob is known as “the mother” and it’s full of probiotics and other beneficial bacteria that can help support immune function — and even aid in constipation.
  3. REGULATES THE PH-LEVEL OF YOUR SKIN & BODY. Research has shown that higher acid levels (lower pH level) lead to a lack of energy and higher occurrences of infection. Sipping apple cider vinegar throughout the day will bring a natural boost of energy and help your body maintain a healthy alkaline pH level.
  4. AIDS IN WEIGHT LOSS. 2 teaspoons of apple cider vinegar sipped throughout the day can improve weight-loss according to a 2009 study by Bioscience, Biotechnology, and Biochemistry. It was found that those who had acetic acid over a period of 12-weeks experienced declines in body weight, abdominal fat, waist circumference, and triglycerides (the bad cholesterol that you want to avoid.)
  5. KICKS CANDIDA TO THE CURB. Because apple cider vinegar is rich in natural enzymes, it has the ability to assist your body in getting rid of candida — yeasts that are attributed to thrush in humans. Candida is also blamed for creating symptoms of fatigue, poor memory, sugar cravings, and yeast infections.
  6. HELPS STABILIZE BLOOD SUGAR LEVELS. According to Arizona State University, apple cider vinegar blocks some of the digestion starch and prevents at least some of that starch from being digested and raising your blood sugar. This is great news for those suffering with PCOS, because insulin is often over produced by the pancreas.

Be advised though… according to Tufts University’s director, if you have gastroparesis, a common problem with diabetes that slows stomach emptying, be careful. Early research has shown that apple cider vinegar may make this problem worse. If you have diabetes and want to try apple cider vinegar, let your doctor know and keep an eye on your blood sugar levels.

And never drink apple cider vinegar straight — it’s so acidic that it could harm your tooth enamel and your esophagus. Just dilute 1 to 2 tablespoons in water with a meal a couple of times over the course of the day. Start out slow. Take baby steps and ease into it and your body will thank you. Remember, one change a day, making better choices one bite — or drink — at a time.

— Erin

Sources: Medical News Today, WebMD, Wellness Mama, Dr Eric Berg, dailymail.co.uk, webMD,