Don’t be held hostage by Polycystic Ovary Syndrome – with the right diet and effective exercise, you can minimise its impact on your day-to-day life and future wellbeing. Packed with realistic advice from a qualified nutritionist, this guide takes you through everything from picking which treatments to try – and which to avoid – to thriving with PCOS superfoods and finding resources and support to help you stay positive and maintain your focus
Don't be held hostage by Polycystic Ovary Syndrome - with the right diet and effective exercise, you can minimise its impact on your day-to-day life and future wellbeing. Packed with realistic advice from a qualified nutritionist, this guide takes you through everything from picking which treatments to try - and which to avoid - to thriving with PCOS superfoods and finding resources and support to help you stay positive and maintain your focus
'Front matter.
Cheat sheet: Tips And Information On PCOS.
Introduction.
About This Book.
Conventions Used in This Book.
What You’re Not to Read.
Foolish Assumptions.
How This Book Is Organised.
PCOS In A Nutshell.
Taking Control Of Your Diet.
Recipes For Life.
Other Helpful Stuff For PCOS.
The Part Of Tens.
Icons Used In This Book.
Where to Go From Here.
Part 1: PCOS In A Nutshell.
This part gives an overview that will be covered in more detail in the rest of the book.
Chapter 1: Sensible And Straightforward Solutions For a Difficult Condition.
This chapter gives an overview of the entire book, teasing the reader by briefly touching on everything covered in the book.
Understanding PCOS.
Defining the condition.
Trigger factors.
When PCO becomes PCOS.
You Know You Have PCOS Because.
Physical manifestations.
Emotional manifestations.
Hidden effects.
The Three Pronged Attack.
Diet.
Exercise.
Looking after the you inside.
Diet Under the Spotlight.
Balanced eating.
The low GI approach.
Shedding the excess load.
Trying Out Other Stuff: the OK and the Not-so-OK.
Diets.
Alternative therapies.
Supplements.
Hope on the Horizon.
Achieving normality.
Medical advances.
Chapter 2: Knowing You Have PCOS.
This chapter spells out how to recognise the condition. It looks at the physical, emotional and hidden symptoms of PCOS. It gives an explanation of why these symptoms develop and thus alludes to how they could be prevented in the first place or reversed if it has already developed. The chapter also looks at how you or your doctor would spot PCOS. Finally this chapter touches on how to cope with PCOS through a woman’s varies life stages and how to prevent it developing if at risk or getting any worse if you already have it.
Symptoms of PCOS.
Physical.
Psychological.
Symptoms you can’t see but may be lurking.
Detecting PCOS.
Self identification.
Getting a doctors clarification.
Prevention is Better Than Cure.
Knowing you’re at risk.
Don’t go from bad to worse.
PCO Through Life’s Changes.
Puberty.
Pregnancy.
Menopause.
A lifetime of PCOS.
Part 2: Taking Control Of Your Diet.
This part looks at how your diet, whether it be just by following a low GI diet or including weight loss, can help to control symptoms of PCOS.
Chapter 3: Understanding The Important Bits About Your Diet.
This chapter looks at the basics of healthy eating with particular emphasis from the PCOS perspective.
Benefits of Eating the PCOS Way.
Fats and Oils.
Saturated and trans fats.
Poly and mono fats.
Other oils.
The Right Carbs Are Your Friends.
Good carbs.
Not so good carbs.
Wholegrains and Fibre.
Insoluble fibre.
Soluble fibre.
Protein Power.
Vitamins, Minerals and Other Bits and Bobs.
The big deal on vitamins and minerals.
To supplement or not.
Antioxidants and other stuff.
Alcohol and Other Bevies:.
Having a tipple.
Getting enough fluid.
The low down on caffeine.
Salt: Getting the Measure.
Getting the Overall Balance Right.
The basic food groups.
Getting the proportions right.
Chapter 4: The GI Way: The Right Way For PCOS:
This chapter explains the principles of eating the low GI way-the corner stone to controlling PCOS symptoms.
Learning About the Glycemic Index.
GI is tops for PCOS.
Achieving blood sugar control.
Not all food has a GI.
Basic Principles for Life.
Make starches low GI.
Portion size does matter.
Going off the rails.
Sorting the GI from the GL.
Differences between GI and GL.
Knowing the GL can help.
Limits of GI.
Chapter 5: Shedding The Extra Load.
This chapter goes into more detail on weight loss in PCOS, as the majority of PCOS women will need to watch if not reduce their weight. It explains how the low GI diet will need to be maintained, but tailored to weight loss also. This chapter also looks at coping with hunger and cravings, which are particularly common in women with PCOS.
Deciding How Much to Lose.
Measuring weight.
PCOS ladies do it slowly.
Following a Low GI and Weight Loss Diet.
Judging food by its label.
‘Guideline Daily Amounts’ for weight loss.
Reducing hunger but still losing weight.
Adapting low cal diets to low GI too.
Food Addiction and Cravings.
Spotting an addict.
Overcoming cravings.
Wanting a Binge.
Avoiding the binge trap.
Going for the professional.
Dieting Dos and Don’ts.
Keeping A Secret Diary.
Plate arrangements.
Table manners.
Forewarned is Forearmed.
Top secrets from people who keep the weight -off.
To relapse is human.
Part 3: Recipes For Life.
Part 3 is very practical, explaining how watching the calories and the GI gets translated into actual meals and recipes.
Chapter 6: Breakfast.
This chapter gives an overview on how to eat a healthy low GI breakfast and why breakfast could be the most important meal of the day. Tips and ideas are given for breakfast in a hurry, or for a more leisurely occasion, followed by some uncomplicated but tasty recipes.
Breakfast - Why Bother.
GI Tips for Breakfast.
Bringing down your breakfasts’ GI.
Simple and quick breakfast ideas.
Breakfast ideas when you have some time.
Recipes.
Chapter 7: Lunch.
This chapter gives an overview on how to eat a healthy low GI lunch. Tips and ideas are given for lunches in a hurry, packed lunches, etc, followed by some uncomplicated but tasty recipes.
GI Tips for Lunch.
Bringing down your lunches’ GI.
Simple and quick lunch ideas.
Packed lunches.
Lingering longer over lunch.
Out for lunch.
Recipes.
Chapter 8: Snacks.
This chapter first looks at whether snacks are a good idea or not for PCOS. It then gives an overview on how to eat a healthy low GI snack. Tips and ideas are given for snacks at home or away from home in a hurry or bought out. Finally some recipes for homemade snack ideas are given.
GI Tips for Snacks.
To snack or not to snack.
Tasty but low GI ideas.
Snacking away from home.
Snacks that travel well.
Suitable snacks when caught short.
Recipes.
Chapter 9: Dinner and Eating Out.
This chapter gives tips on eating a healthy, tasty, low GI main meal, whether it be out or at home. This chapter also offers some uncomplicated recipes are given for the main meal of the day, including some that could be used for special occasions and entertaining.
GI Tips for Dinner.
Bringing down your main meals’ GI.
Simple and quick evening meal ideas.
Main meals with attitude.
Recipes.
GI Tips for Eating Out.
Planing ahead.
Spotting the best options.
Part 4: Other Helpful Stuff For PCOS.
This Part looks at other ways that PCOS could be helped: It looks at the importance of physical activity for both weight loss and in helping to control PCOS symptoms. Some psychological tools are also introduced here as PCOS is often accompanied by psychological problems such as depression, loss of control and stress. Women with PCOS may well have read about all sorts of other helps and cures. Here I try and sort out the good from the bad.
Chapter 10: Let’s Get Physical.
This chapter looks at the exercise side of controlling PCOS, which is deemed to be as important as the diet side. Different forms of exercise and their merits for helping to control PCOS are looked at along with practical hints and dos and don’ts of exercise.
Reasons To Get Physical.
Helps burn off the calories.
Pumps up the metabolism.
Makes you look great.
Makes you feel great.
Reduces the symptoms of PCOS.
Ground Rules.
First visit the quack.
Tailoring your work-out.
Aerobic Exercise.
Aerobics explained.
Aerobics as a PCOS help.
Aerobics as a general health boost.
Resistance Work.
Resistance exercise explained.
Resistance training as a PCOS help.
Resistance training as a general health boost.
Mixing and Matching Your Physical Activity.
Other Forms of Exercise.
Chapter 11: Other Solutions: The Good And Bad.
This chapter looks at other alternative approaches that have been advocated for PCOS. I give the low down on whether they are dangerous, likely to do nothing or may be helpful. The final part is looking at what new stuff medical research has thrown up or is likely to throw up in the near future; including research going on with regards to the low GI diet.
Alternative Therapies.
Alternative Diets.
Low carb.
Detox.
Others.
Supplements.
Vitamins.
Minerals.
Other supplements.
Herbals.
Agnus Castus.
Others.
The Medical Approach.
Current treatment used.
Recent advances.
Looking to the future.
Chapter 12: Balancing Mind, Body And Spirit.
This chapter looks at how women can psyche themselves up for the challenge ahead and keep their whole lives in perspective. For maximum results to be achieved from any attempt s made to improve health, the whole body needs to be balanced both mentally and physically. It is no good looking at food or exercise needs without paying attention to the state of the mind, such as worries or stress levels. The last bit offers advice on when a woman may feel she needs extra help and support.
Psyching-up for the Job Ahead.
We don’t promise you a rose garden.
Positive attitude.
The Holistic Balancing Act.
Physically.
Mentally.
Emotional Speak.
Stress: know your limit.
Are you feeling happy?
Don’t be Afraid to Ask for Help.
From a professional.
From your friends or family.
From work.
Chapter 13: Preparing For A Baby.
For many women, the diagnosis of PCOS is made when women go to see their doctor because they are unable to conceive. Infertility is a common and distressing symptom of PCOS and extra help is needed for this particular aspect of PCOS. This chapter looks at how women can maximise their chances of falling pregnant. The pre-conception period is as important as far as the health of the baby is concerned as the actual pregnancy; this chapter therefore looks beyond the fertility issue to how a woman can maximise her chances of having a bouncing baby.
Maximising Your Chances.
Bodies can’t conceive until things feel right.
Ticking off the boxes of dos and don’ts.
Getting Environment Right for Baby.
The right diet.
The right lifestyle.
Stuff that can harm.
What the Other Half Should Do.
Coping with Disappointment.
When nothing happens.
Miscarriage.
Part 5: The Part Of Tens.
This Part contains five lots of ten tips, which form a quick reference guide. Except for the further help section, these tips will all have also been mentioned in other parts of the book.
Chapter 14: Ten PCOS Symptoms You Can Shrink.
This chapter aims to convince women that taking control will really help them to lessen some of the unpleasant side effects of PCOS.
Frumpy and Unfit.
No Patter of Tiny Feet.
Diabetes and its Complications.
The ‘C’ Word.
Acne.
Tired-All-The-Time.
Heart Disease and Stroke.
Being a Miserable Old Cow.
The Bearded Lady and Balding Woman.
Messed Up Periods.
Chapter 15: Ten Rules For Spotting The Good From The Bad Diet.
Women read about so many different diets in the press and women with PCOS are very vulnerable to believing that a particular diet can really work miracles. This chapter will help women decide whether the latest rave diet is likely to work for them or not.
Excludes Certain Foods.
Varied or Not.
High in One Particularly Food Element.
Too much protein power.
A little too on the greasy side.
You Have to Eat Loads of a Particular Food.
Very Low in Calorie.
Promises You Can Eat as Much as You Like.
Has Strict Rules on What You Shouldn’t Eat.
Insists You Spend a Fortune on Supplements.
Your Family and Friends Wouldn’t Touch it.
You Couldn’t Follow it For Life.
Chapter 16: Ten Reasons To Follow A Low GI Diet.
This chapter seeks to summarise the reasons why a low GI diet is so great. The reasons include those that will benefit the PCOS condition as well as benefit health in general.
A Healthy Way to Eat.
Flexible.
Doctors Have Shown it Helps to Control Blood Sugars.
It Staves off Hunger Pangs.
Metabolic Rate Does Not Drop so Much on it as Other Diets.
Helps You Burn Off More Fat and Less Muscle.
Your Whole Family Can Follow It.
There’s Loads of Low GI recipe and Info Out There.
Bowel Friendly.
It’s the Best Diet to Follow for PCOS.
Chapter 17: Ten PCOS Superfoods.
Foods and food groups that fit in particularly well to the PCOS diet are highlighted in this chapter.
Wholegrain Breakfast Cereals.
Wholewheat Pasta.
Brown Basmati Rice.
Sweet Potatoes.
Beans.
Lentils.
Low Fat Yoghurt.
Green Vegetables.
Salmon.
Nuts and Seeds.
Chapter 18: Ten places To Go To Get Further Help And Support.
In this chapter I have chosen the most sensible, well-presented, informative and helpful organizations that deal with PCOS.
Verity.
Women’s Health Concern.
Infertility Network.
Diabetes UK.
The British Dietetic Association.
Foresight.
The Association for the Promotion of Pre-conceptual Care.
NHS Direct.
i Village.
UK web-based information.
www.weightlossresources.co.uk.
UK web based information.
Polycystic Ovary Support Association.
US support charity and web-site.
Index. \n
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