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:

Why our recipes at PCOSbites steer clear of refined sugar

Take a few moments and watch this video to learn about how sugar (and hidden sugar) affects your ability to lose weight.

As Dr Eric Berg suggests, get more potassium into your diet. How do you know when you are in ketosis (fat burning)? You won’t crave sugar.

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

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

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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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enjoy PCOSbites recipe footer

 

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, 

Lunch: Taco Salad with Quinoa and Roasted Red Pepper Hummus

Today’s lunch is Taco Salad!!! 👏

Tale extra 90/10 lean ground beef from hamburgers the night before, chop into bite-size pieces and tossed with some cumin, chili pepper and paprika (spices 2:1:1 ratio). Take kale/spinach/chard/carrot medley mix (Sams Club) and chop up and toss with a spicy ranch dressing along with feta and red and yellow bell peppers.

Tip #1: Always make extra when you are grilling meat. It makes it easy for lunch the next day to pull out and reheat.

Tip #2: You don’t use as much dressing if you toss your salad.

 

Place some left over quinoa and red pepper hummus (Sams Club) in two sides of your bowl and take bites along with salad as a mix in. It makes the salad more enjoyable to introduce new flavors between bites. Don’t forget to rinse your palate with your lemon and organic apple cider vinegar water! The citric acid in the water not only has health benefits, but will enhance the taste of what you’re eating!

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So filling and tasty!

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

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#salad #tacosalad #paleo #thm #pcosbites #pcos #pcosdiet #pcostips #pcoslunches #quinoa #hummus #healthyeating #healthylife #eatingclean #eatinghealthy #pcosdiva #cysters #keto #ketogenic #ketogenicdiet

Snack: Life Changing Gluten-Free Crackers and Blueberry Goat Cheese

Adding some seeds to what you eat daily is a great way to get good natural fats into your diet to aid in going into ketosis (fat burning). Limit yourself to 2-3 of these a day at most, but you’ll enjoy the bread-like texture without all the gluten.

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In your grocery store cheese case, many carry a blueberry wrapped goat cheese option. If not, be sure to ask your grocer to carry. Blueberries are a rich source of nutrition and they are great at decreasing the risk of obesity, diabetes, heart disease while helping the body maintain healthy complexion and hair, increased energy, and overall lower weight. Every tiny bit helps, right! Add a side bowl of frozen blueberries to your snack and you’ll feel happy, happy, happy!

Also, going dairy-free is part of the PCOS way and mainly this is because of lactose and the way lactose creates an insulin response in the body. Goat Cheese is lower in lactose and is something a Blood Type O person can eat as a healthy option as well.

Life Changing Gluten Free Crackers with Blueberry Goat Cheese

If my kids will eat this, that means, you can eat it, right?! 🙂 Remember, one change a day, making better choices one bite at a time.

— Erin

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

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EAT THIS INSTEAD OF THIS: Almond Butter and Peanut Butter Face-off

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Make this one change in your diet today and you’ll get:

MORE: Potassium, Magnesium, Cooper, Calcium, Iron, Riboflavin, Vitamin E, Fiber, and Monounsaturated Fats, and Omega-3.

COSTS: Almond Butter runs about $10 – $12 a jar (as of April 2016) whereas Peanut Butter (Jif), runs about $5-7 per jar. You can lower the cost of almond butter by making it at home and buying almonds bulk. I purchase mine at Sams Club presently for $17 a bag and I can make about 8 jars of almond butter (I add walnuts and other ingredients for additional health benefits) for about $2.50 a jar + a half hour of my time.

VERSITILITY: Not only can you use almond butter on crackers or eat by the spoonful, you can also use it in cooking gluten-free baked goods! Check out our dessert recipes on this blog.

The benefits of eating almond butter far outweigh peanut butter in our opinion. YOU can change your life and get your PCOS under control one bite at a time. Add almond butter to your pantry and keep peanut butter out of your grocery cart.

DINNER: Italian Chicken, Roasted Beets, & Kale-Spinach-Swiss Chard Salad Medley

Today I did a Sam’s run and was thrilled to find that they were carrying a great Kale-Spinach-Swiss Chard-Carrot Medley Salad Mix. It made it a snap to toss this with some of the Pomegranate Chia Seed Dressing I purchased from Sams on my last trip along with some Pine Nuts and Feta cheese.

I also purchased a big ol’ bag of pretty yellow lemons and was itching to use them. So, decided to pair them with some chicken I had taken out earlier in the day to thaw out.

Tip: Fresh lemons are a great staple to have on hand. Not only do they make your copper shine, but squeeze a section of lemon into your ice water and you’ll help your liver flush out toxins and aid your body in digestion (not to mention get some Vitamin C.)

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To keep the chicken from sticking to the skillet, I added some bacon grease to the pan as I turned on the heat and before I started to add any seasonings. From there, I added some fresh rosemary from the garden (this smells heavenly I might add y’all), and about 5-6 spoon full of minced garlic, freshly ground Himalayan salt, pepper, and squeezed lemon juice on top and added a slice of lemon to rest on the chicken while it cooked in the skillet under a aluminum foil canopy. I allowed this to cook at medium heat until the chicken breasts reached 165 degrees – 175 degrees internal temp.

A money-saving tip on buying chicken: Check out the freezer section at Sams or Costco and you’ll find it cheaper.

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While the chicken was cooking away on the stop top, I added my sliced beets to the oven, lightly drizzled with some canola oil and salted it. I had some rosemary left over from the chicken so threw some on the beets, too. Why not?! 😉 The beets cooked at 350 degrees F. for about the same length of time as the chicken.

Did you know? Buy your beets with their leaves on them. Beet leaves are chock full of nutrients that you can chop up and add to your salad mix. As for the actual beetroot — it has a glycemic load of only 5, which is very low. Studies have shown that beetroots, or beetroot juice, can reduce blood pressure by up to 3-10 mm/Hg over a period of a few hours (21232425).

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The plating went fast. Just scooped up each chicken breast after checking that all were cooked completely, scooped up some beets, and some salad and — BOOM! Dinner served. My teenage boys ate it all up. They must have been hungry, because they raved at how good it was. My six year old ate everything, too except for the beets. And my three year old daughter only went for the chicken and a little bit of salad. She didn’t want to touch those beets.

Tip: Make extra beets and you can eat your broiled beets the next day on top of your salad. Yum!

Insert recipe here.

Italian Chicken

  • Servings: 5-7
  • Difficulty: easy
  • Print

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INGREDIENTS:
• 5-7 skinless Chicken Breasts
• bacon fat (for skillet)
• 5-7 TBSP Garlic, minced
• 4-5 sprigs of Rosemary Leaves
• freshly ground Pink Himalayan Salt
• freshly ground Pepper
• Lemon Juice (enough to squeeze over each chicken breast)
• sliced Lemons (enough for each chicken breast)

Other things you will need:
• Aluminum Foil
• Large black skillet
• Tongs to remove from skillet
• Heat-resistant spoon to scoop seasonings from pan onto top of chicken as it cooks
• Meat thermometer to test internal temp of chicken for doneness

INSRUCTIONS:
1. Heat your skillet up on medium heat. Add bacon fat to the bottom of the skillet.
2. Add rosemary leaves (fresh), garlic (I use minced garlic from a jar and just store it in the fridge)
3. Add your chicken breasts.
4. Squeeze lemon juice over top of chicken and salt all chicken breasts. Place a lemon slice on top of each chicken breast.
5. Using aluminum foil, create a tent to allow the chicken to cook and to retain moisture in chicken.
6. Every so often, check the chicken for doneness and scoop up some of the seasonings and drizzle on top of each chicken breast. Replace aluminum foil tent until the internal temp reaches 165 -175 degrees.
7. Serve with roasted beets and salad medley or your choice of sides.

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

refinedsugar-freegluten-freecorn-freelactose-free

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