Struggling to conform with societal expectations for the perfect body.
Unhealthy foods available to us in our youth that became our go-to or comfort foods.
Emotional eating.
Biological issues, such as chemical imbalances in the areas of the brain that regulate appetite, digestion, and hunger.
Psychological issues, such as low self-esteem, feelings of inadequacy or lack of control in life, depression, anxiety, anger, stress, or loneliness.
Interpersonal issues, such as troubled personal relationships, difficulty expressing emotions and feelings, a history of being teased or ridiculed based on size or weight, or a history of physical or sexual abuse.
PCOS Divas must approach their diet using the proper mindset. PCOS Divas do not engage in the three Ds: deprivation, denial, and diet. We feed ourselves (including our cravings) mindfully and with care. Our diet isn’t a fad diet. It isn’t restrictive, extreme, or punishing. It is a way of eating that springs from the PCOS Diva mindset. We eat foods that our bodies deserve, that make us feel strong, healthy, and energized. We are aware of how different foods make us feel, and we make mindful choices accordingly. Our PCOS Diva mindset means that we nurture ourselves, and having a healthy relationship with food and choosing foods that heal, nourish, and taste delicious are an important part of that. During the Healing PCOS 21-Day Plan, you will develop a healthier relationship with food. It will become an enjoyable part of your daily self-care.
“Three years ago, I tried the ‘next thing’ after years of diets, medicines, and exercise programs. My ‘next thing’ was the PCOS Diva Jumpstart week. I never looked back. Feeling stronger and more in control of my choices, my body, and my PCOS, I began eating like a PCOS Diva all the time. So did my family. I lost thirty pounds in the first three months of living the PCOS Diva lifestyle. My three sons started requesting specific recipes and began reading labels on food products. Amy’s research and information have transformed my life, my mood, and my family’s dinner table. Her holistic approach is both achievable and down to earth, addressing habits, emotions, and roadblocks. Hundreds of tasty recipes, pages of tips to make and change habits, and prepared shopping lists equipped me for success.”
—HEATHER G.
Treat Food as Medicine
Many diet books tell you to look at food as fuel for your body. Although this is true, food is much, much more than fuel. It doesn’t just give us energy. The food we eat has the power to heal or harm us. It can make us feel energized and focused or sleepy, bloated, and constipated. We need to consider food medicine. The right foods can regulate insulin, control inflammation, regulate cardiovascular health, improve gut health, and help manage stress and PCOS symptoms. The nutrients, phytonutrients, antioxidants, fiber, vitamins, and minerals contained in the foods you choose can be the difference between healing diseases and disorders and making them worse. In fact, nutrigenomics is an entire field of research exploring the link between the food we take in and how those nutrients communicate with our genes to trigger or reduce the risk of certain diseases such as heart disease and diabetes. These interactions may even play a part in your cravings, fitness, and overall health.
Eating like a PCOS Diva means embracing a plant-based diet that includes healing foods: wild-caught fish, organic poultry, grass-fed meat, gluten-free whole grains, healthy fats, and tons of produce. You’ll move out of the processed food aisles of your grocery store and into the produce section, where you’ll discover fruits and vegetables that are low on the glycemic index, which means they will blow your mind and heal your body without spiking your blood sugar. No, you will not be eating crazy, exotic foods you have never heard of. That’s not sustainable. But you may encounter new foods and learn new ways to prepare and appreciate some you already know. You will learn how different foods can work as medicine and help soothe your symptoms. For example:
Apples: Apples are low on the glycemic index and high in vitamin C, potassium, antioxidants, and fiber. Studies demonstrate that adding apples to your diet can reduce your risk of diabetes and weight gain.
Avocados: Avocados are packed with vitamins, minerals, and heart-healthy fatty acids that help quell systemic inflammation, promote healthy endocrine and immune system function, and make your skin glow. Adding an avocado per day to an already well-balanced diet has been shown to lower risk of heart disease, lower LDL cholesterol, and reduce oxidative stress.
Berries: Berries are packed with immune-boosting, cancer-preventing, heart-protecting, obesity-preventing antioxidant components, including specific polyphenols, flavonoids, and other phytocomponents that fight inflammation and disease. Researchers are learning that phytonutrients in raspberries may prevent obesity and fatty liver by regulating certain enzymes.
Brown rice: Unlike its nutritionally stripped white cousin, brown rice is a gluten-free whole grain containing vitamins, minerals, fiber, and protein to balance its carbs. Brown rice contains magnesium and selenium for heart health and manganese for bone and thyroid health, regulation of blood sugar levels, metabolism of fats and carbohydrates, and absorption of calcium. Fiber lowers blood glucose (and, as a result, insulin) and estrogen levels, all while flushing toxins.
Cinnamon: Rich in antioxidants, cinnamon can help stabilize blood sugar and reduce insulin resistance. Some studies indicate that it may also help regulate menstruation.
Dark chocolate: Chocolate containing 70 percent cacao or more reduces hypertension, increases circulation, aids in preventing atherosclerosis, improves glucose regulation by preventing blood sugar spikes, and may promote weight loss by controlling hunger and promoting satiety. It can also improve mood, soothe nerves, prevent memory decline, and improve overall cognitive function. As an added bonus, it contains all-important magnesium, which can help regulate insulin, relieve anxiety, boost energy, and support bone health.
Green tea: A zero-calorie beverage, green tea is considered one of the world’s healthiest drinks. Green tea contains a high concentration of powerful antioxidants that improve blood flow, lower cholesterol, improve hypertension, and may prevent other heart-related issues, including congestive heart failure and stroke. Because of its circulatory benefits, green tea also nourishes and stimulates the brain by boosting brain activity and memory and helps block the formation of amyloid plaques linked to Alzheimer’s disease.
Leafy greens: Romaine and red leaf lettuce, kale, chard, spinach, collards, beet greens, dandelion greens, endive, basil, parsley, and arugula are the very best low-calorie, high-fiber, low–glycemic index food sources of essential vitamins and minerals. They improve digestion, absorption of nutrients in the gut, glucose regulation, and overall endocrine function and reduce the risk of metabolic, cardiovascular, and autoimmune diseases, as well as cancer. Leafy greens are also a good source of many B vitamins, especially folate.
Maple syrup: