From Business to Benchpress; PCOS women who lift and grind

  As I discussed in a previous post, omega-3 fatty acids are great for PCOS. Here is a salmon recipe. I highly recommend paying a few dollars more for wild caught salmon that has higher concentrations of Omega 3 fatty acids. Farmed salmon will actually have more inflammatory omega-6 fatty acids instead.     Pan-Seared Salmon with Roasted Asparagus and Lemon-Herb Sauce This recipe emphasizes lean protein, healthy fats, and fiber, all crucial for PCOS management. Ingredients: For the Salmon: 2 (6-ounce) salmon fillets, skin on or off   1 tablespoon olive oil Salt and pepper, to taste For the Roasted Asparagus: 1 pound asparagus, trimmed   1 tablespoon olive oil 1/2 teaspoon garlic powder Salt and pepper, to taste For the Lemon-Herb Sauce: 1/4 cup plain Greek yogurt (full-fat recommended) 2 tablespoons fresh lemon juice 1 tablespoon chopped fresh dill 1 tablespoon chopped fresh parsley. 1 clove minced garlic. Salt and pepper, to taste Instructions: Prepare t...

  Growing up in Alaska in the 1990s, my mother was a green thumb. She had three gardens, she had compost, she had a juicer, and she had a cancer diagnosis. My mother battled cancer the majority of my time with her. As a woman who also had PCOS, she was diagnosed with an estrogen fed breast cancer when I was 10 years old. She lived another 15 years, and passed away when I was 25.  During the time she had kept her cancer at bay, she was combining eastern and western medicine, and she was very in tune with her health. When we relocated to the lower 48 to a rural area with less options, she gave up on all her healthy habits, and the cancer soon returned and took over.  As someone who operated a Massage Therapy practice for 14 years, I met a handful of individuals who were sent home to die and "cured" themselves through juicing.  The internet is also full of anecdotal evidence where individuals profess they cured themselves of all sorts of ailments through juicing.  ...

  Ingredients: 1 lb lean steak (sirloin, flank, or filet mignon) 1 red bell pepper, sliced 1 yellow bell pepper, sliced 1 medium red onion, sliced 2 cups broccoli florets 2 tbsp avocado oil Salt and pepper to taste Chimichurri Sauce: 1 cup fresh parsley, finely chopped 1/2 cup fresh oregano, finely chopped 4 cloves garlic, minced 1/4 cup red wine vinegar 1/4 cup avocado oil  1/4 tsp red pepper flakes (optional) Salt and pepper to taste Instructions: Prepare the Vegetables: Preheat oven to 400°F (200°C). In a large bowl, toss bell peppers, red onion, and broccoli with avocado oil, salt, and pepper. Spread vegetables in a single layer on a baking sheet. Roast for 20-25 minutes, or until tender-crisp. Cook the Steak: Season steak with salt and pepper. Heat a skillet or grill pan over medium-high heat. Cook steak to your desired doneness. Let rest for 5-10 minutes before slicing. Prepare the Chimichurri: In a medium bowl, combine all chimichur...

  credit:FreshSplash As someone with PCOS, you may be tempted to engage in extremely low carbohydrate diets like carnivore or keto. I personally don't recommend these diets. First of all, our gut microbiome needs carbohydrates, and I believe our gut microbiome is everything. The gut microbiome in particular thrives on fiber carbohydrates.   Because the majority of women with PCOS also have insulin resistance , fiber, particularly soluble fiber. Fiber also lowers chronic inflammation for women with PCOS! Soluble vs Insoluble Fiber Soluble fiber supports gut flora and helps food move through the gut. Insoluble fiber supports intestinal health and bowel health.  Soluble fiber also improves blood sugar and can be found in fruits, beans, nuts, seeds, oats, sweet potatoes, and lentils. You can also take a psyllium husk supplement.  Insoluble fiber is found in whole wheat, leafy greens, tomatoes, bell peppers, carrots, quinoa, and seeds. Water Water is beneficial when uppin...

  Ingredients: 1/4 cup chia seeds 1 cup unsweetened coconut milk 1/4 cup frozen berries 1 tablespoon maple syrup (you could also use sugar free maple syrup ) 1 teaspoon vanilla extract 1/4 teaspoon cinnamon (ceylon cinnamon is generally regarded better for blood sugar) Instructions: Combine the chia seeds, coconut milk, berries, maple syrup, vanilla extract, and cinnamon in a bowl. Stir well and let it sit for at least 30 minutes, or until the chia seeds have absorbed the liquid and the pudding has thickened. Stir in additional coconut milk if the pudding is too thick. Serve chilled. Approximate Macronutrients per Serving: Calories: 200 Protein: 5g Carbohydrates: 25g Fiber:11.5g Net carbs:13.5g Fat: 10g This chia pudding is a delicious and healthy dessert that is perfect for women with PCOS. It is packed with protein, fiber, and healthy fats, and it is low in sugar. It is also a good source of antioxidants, which can help protect your cells from damage. Tips: You...