Cherries - A Super Fruit

Cherries have claimed the title of "Super Fruit" because they are packed with anti-oxidants, which fight disease.  They have a low Glycemic Index (GI) of 22, foods below 55 are considered to be low-glycemic foods.  This means they will not rapidly or significantly affect blood sugar levels.  Fresh cherries are best, and their GI is lower than apples, bananas, peaches, grapes, oranges, pears and watermelon.  They are even 2 points lower than the Super Food packed meal replacement Shakeology, which has a GI of 24.  WOW!  If you have trouble finding the fresh cherries in your area, cherry juice concentrate is a great way to still get the health benefits.  It can be mixed with water or taken straight by spoon.

Cherries + Chamomile Tea = Sleepy Time
These little low-calorie super fruits contain melatonin, which helps the body regulate natural sleep cycles in your body.  This is great for those who have trouble "turning off their brain" when they lay down at night, or those suffering from jet lag.  Melatonin has also been said to prevent memory loss and to delay the ageing process.  A good night's sleep has a multitude of great health benefits.

Anti-Inflammatory in a tasty package.
Cherries are know to be one of the best fruits for inflammation.  They are a low calorie source of not only anti-inflammatory compounds, but also anticancer and anti-aging compounds.  Chronic inflammation could increase disease risks especially common for those who are overweight or obese, especially those of us with extra weight around our middles.  Women with PCOS have been shown to have more inflammation issues than the general population.  This increases our risks of heart disease and can worsen insulin resistance, arthritis, gout and eye infections. 

Tart Cherry Juice Concentrate is a great way to get the benefits of Cherries into your diet if you have trouble keeping the fruit on hand.  Find it here.

Cherries can help Gout
Gout is caused by high levels of uric acid in the body, these crystals pool in low places, like the feet (especially the big toe), ankles and knees.  Gout can be incredibly painful and damaging to joints if left untreated.  Studies have found that eating 20 cherries a day can lower the risk of recurring gout attacks by as much as half and are 40% less to suffer a flare up.

Resources    
PCOS Nutrition Center
Livestrong.com - Glycemic Index information
WebMD - cherries, gout, inflammation and arthritis

the Dreaded "String of Pearls" - Life with PCOS

That doctor visit, the one where I saw that ultrasound image was both horrible and a relief.  Horrible because the diagnosis of PCOS (Poly Cystic Ovary Syndrome) came with such a laundry list of information that I heard less than half of what was told to me.  I clearly remember being told about the dreaded "string of pearls", the dark areas on the ultrasound that indicated cysts in my ovaries.  It was also a relief because I finally had a reason for why I had been having so many problems with my cycle, with weight gain and the inability to loose it.  I learned that the extra weight compounded my problems because fat stores hormones.  I learned that I was high risk for insulin resistance, diabetes, and a whole host of health problems.  

Ultrasound of a polycystic ovary
Retrieved from   http://face2facebabyscans.co.uk/blog/gynaecological-scans/  

Lots of blood tests, lots of doctor visits, lots of long discussions about treatment options and the importance of dropping some weight, and the challenges I would face to do so.  Lots of feeling like I was a failure as a woman because I couldn't even have my monthlies right.  An emotional time because following the treatment options that seemed best for me meant that any notion I had of entertaining getting pregnant was over, my time had run out.  I had uterine fibroids to deal with, too.  

I felt alone, then I started to realize that I wasn't.  I started to empower myself with research.  Here are a few of the resources that I found to be valuable in helping me find a way through this diagnosis and in taking charge of my health.

A Patient's Guide to PCOS: Understanding--and Reversing--Polycystic Ovary Syndrome

A comprehensive guide to polycystic ovary syndrome, from a leading authority on the condition One in ten American women of childbearing age is affected by polycystic ovary syndrome (PCOS) to some degree, and many suffer from serious symptoms, such as infertility, early miscarriage, chronic pelvic pain, weight gain, high blood pressure, acne, and abnormal hair growth. PCOS is by far the most common hormone imbalance in women of this age group, yet few women understand the threat it poses to their health--or how to prevent it. 
In A Patient's Guide to PCOS, Dr. Walter Futterweit, a foremost authority on PCOS in America, tells women everything they need to know about this condition and how to treat it. Drawing on his twenty-five years researching and treating the condition and his ongoing long-term study of more than a thousand women with PCOS, Futterweit discusses
• what PCOS is and how it affects your body
• what to eat and how to exercise to control PCOS
• all the treatment options, including the latest drug therapies
• how to reverse PCOS-induced infertility and restore healthy skin and hair
• resources for preventing, diagnosing, and treating PCOS

This comprehensive guide contains everything women need to know about PCOS--from identifying warning signs and seeking a diagnosis to finding emotional support in recovery--to regain their health and resume their lives.

the Insulin-Resistance Diet

Conquer insulin resistance. Reduce cravings. Eat your favorite foods. And lose weight!

If you have tried every diet and are still struggling with your weight, the real culprit may be insulin resistance. When you have more glucose than your body needs, your body responds by producing more insulin to stabilize your blood sugar level and store the excess glucose as fat. In The Insulin-Resistance Diet, Cheryle R. Hart and Mary Kay Grossman show you how to control insulin resistance and lose weight without sacrificing all of your favorite foods.

Overcome insulin resistance and lose weight with:

• The exclusive Link-and-Balance Eating Method, which balances carbs with the right amount of protein at the right time for maximum weight loss
• Self-tests to determine your insulin resistance and check your progress with linking and balancing
• Real-world strategies for eating at home and out on the town
• Easy-to-make, tasty recipes and livable meal plans

Shakeology - an important component of my diet

Shakeology became an even more important component of my diet because of the low glycemic index.  Shakeology has a glycemic index of 24, an apple varies from 33 to about 40.  It has been an essential part of my weight loss plan.  I use it as a substitute for breakfast.  On it I am satisfied, I am not hungry immediately after.  It is literally the smartest calories I intake during the day.  You can read more about Shakeology by visiting my blog post "Shakeology vs..." and much, much more by going HERE.

PCOS is a frightening diagnosis with serious health concerns, but it doesn't need to paralyze you.   Arm yourself with information, be an active participant in your health by engaging your doctor in a conversation with a list of intelligent questions, then take control of your life.  These aren't the only tools available, but they are a few.  Remember that knowledge is power, especially when being proactive about your health.

Have questions?  Want to try a FREE sample of Shakeology?  Find and LIKE the fitter Fitter on facebook.  Friend me and private message me to make your request.  I'm here for you.

Are you eating enough to loose weight?

You've been exercising.  You have been eating with discipline; no junk foods, watching your portions.  Low-fat, low-sugar, low-carb, low-everything.  Still the scale is NOT moving, not in the direction you want it to.  It's a paradox, eating more to weigh less.  You've heard of starvation mode.  You've heard of overtraining.  Now you're just confused.  How do you manage nutrition, fitness and weight loss?

Firstly, see food as fuel for your body.  To burn calories effectively your body needs to know there will be a consistent ready supply.  Not all calories are bad and not all fats are bad, it's knowing how many and what kind that are key.  Secondly, drink water.  Lots of water.  You should be consuming aproximately eight 8 oz glasses of water a day, more if you are exerting yourself or it is excessively warm where you are.  (Are you biking for exercise?  Know that moving air will dehydrate you quickly and you'll need more water!)  How do you track this?  How do I know what calories are in every thing I eat?

There are several tools you can use to help you find balance.

Journaling what you eat is key to tracking your calories; In and Out.  Even one bite has some calories in it.  You should be eating 5 small meals a day; 3 meals and at least 2 snacks.  Eat every 2 to 3 hours.  Planning what you will eat during the day is important to managing your calories.  Some meals may break your calorie goal for the day in a certain combination but not in others.  For this I keep a small note book (it's with me all the time) and MyFitnessPal.  It's free to join.  I invite you to find me there, my screen name is "kashubian".

Don't diet alone.  You've heard the saying "misery loves company"?  That's true with success, too.  Find a friend or family member that you can use for motivation, support and accountability.  This is where journaling can help again.   If you don't have someone you can talk to about your diet you can join me and my friends on facebook.  I built a community where I can blog my daily successes, and sometimes failures: the fitter Fitter.  Join me   We all have tough days, getting over it is the key to sticking to your guns.  Remember, it's a Lifestyle Change, NOT a diet.  Diets end, lifestyle changes are dynamic, ever changing and a living breathing thing.  Always evolving.

Nutritionals are your friend.  My day starts with Shakeology for breakfast, the smartest calories I consume every day.  At only 140 calories per scoop and with a Glycemic Index of only 24 (an apple varies from 33 to 44) I can't go wrong.  Recipes abound so that it doesn't need to taste the same every day.  Snacks on the go, meal replacements or a good breakfast to form the base for your day, that is my Shakeology.  I keep a couple P90X protein bars in my purse for when I'm out and about, 3 hours have passed and the tummy is growling.  They come in a variety of flavors and I get the variety pack because I can't decide on a favorite: Chocolate Peanutbutter, Wildberry Yogurt or Cafe Mocha...hmmm?  Yep, variety pack it is, then I don't need to choose.  Post workout I am in love with P90X Results and Recovery Formula.  It dramatically reduces post workout muscle soreness by feeding those muscles what they need to recover and build so I'm ready to hit it hard the next day.  And don't forget a good multivitamin.  Activit is one of the only multivitamins I've been able to tolerate without stomach upset.  You can find more information on these by following the links.

For more information on proper caloric intake and overtraining, visit this link to read a full article.