(click here to see Part I if you missed it)
Last week I talked about the importance of eating a healthy protein, fat and carbohydrate at every meal. The benefits are truly magic for PCOS! Today I want to share with you exactly what healthy proteins, fats and carbohydrates are… but first a couple of Robin’s Rules come into play here.
My first one is: Eat Whole Real Foods. Ask yourself, can I hunt it, fish it, dig it, or gather it? If the answer is YES! then I can eat it.
My second one is…buy and eat organic, non-GMO whenever possible (GMO stands for Genetically Modified Organism – we don’t want that in our bodies!). Pesticides and insecticides can cause a lot of hormone imbalance.
OK so let’s DIG in…Healthy proteins are foods like: meat from grass-fed, pasture-raised, hormone free animals, wild caught fish and seafood, and free range organic eggs. Soy in the form of tempeh is also a good protein source. If you are a vegetarian you can also combine beans and gluten-free grains like quinoa, wild rice, sprouted brown rice, etc. along with nuts and seeds to get all the needed amino acids. It’s a lot higher in carbohydrates than meat so pay attention to serving size…
Next are healthy fats. They are foods such as cold pressed olive oil, nuts and seeds, coconut oil, avocado, pasture butter – that’s butter from cow’s that have eaten grass, ghee (clarified butter), coconut butter, grape seed oil, etc.
And finally, the third macronutrient is carbohydrates. When we think of carbohydrates we immediately think of things like baked goods, pasta, cookies, bread, etc. But these are not the healthy carbohydrate choices. Healthy choices are vegetables, lower sugar fruit and legumes (beans ) and whole gluten-free grains. Because we get so many nutrients and fiber from vegetables, you’ll want to focus on these.
Use fruit as a treat unless it’s berries or grapefruit. Beans can be hard to digest but some women do really well on them. If you like beans and they seem to like you, try ¼ – ½ cup with each meal to see what you notice – I avoid them because they don’t digest well for me. Keep grain intake to smaller portions – about ¼ cup per meal as they are high in carbs. If you are exercising a lot you can eat more.
So now you have all the information you need to create some magic with your meals. This week, step it up a notch. Make 4 of your 21 meals this week using the special PCOS formula by eating a healthy protein, fat and carbohydrate at each meal. You can do this just by making the special PCOS formula shakes, or assembling your meal like I showed you last week.
You’re on your way! I’ll see you next week.
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