Archive of ‘PCOS’ category

Keto Chocolate Peanut Butter Fat Bombs

OM – FREAKING – GOSH!!! Other people are downing sugar for Halloween…but not me! I’m now a fat burner, not a sugar burner, my friends. But don’t get me wrong…I freaking LOVE food, LOVE chocolate, and DUH, love peanut butter. These keto chocolate peanut butter fat bombs are EVERYTHING.

 

 

Ingredients:

 

Chocolate Layer:
  • 2 tbs coconut oil melted
  • 4 tbs peanut butter
  • 4 tbs unsweetened cocoa powder
  • 1/4 tsp vanilla extract
  • 1/4 tsp Stevia (I used 1/4 cup Swerve instead of stevia)
 
 
Peanut Butter Layer:
  • 2 tbs coconut oil melted
  • 4 tbsp peanut butter or almond butter
  • 1/4 tsp vanilla
  • 1/4 tsp Stevia

 

Instructions:
 
Chocolate Layer
  1. Combine all ingredients for chocolate layer, stir till smooth.
     
  2. Pour in muffin cups and freeze about 10 minutes.
     
Peanut Butter Layer
  1. Combine all ingredients for peanut butter layer.
  2. Pour on top of chocolate.
  3. Freeze until firm.
  4. Keep refrigerated or frozen until ready to eat
     

Curious about how I’m supplementing my keto diet with ketones? Head here

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Zucchini Ribbons with Homemade Pesto

I’ve been back on a keto diet since yesterday because I’ll be honest, losing weight post-pregnancy has been near impossible. I’ve been eating as healthy as ever and the scale just won’t budge. I do have PCOS which can make it incredibly hard (and frustrating) to lose weight. The keto diet is the most commonly recommended diet for women with PCOS and it has worked incredibly well for me in the past so I figured why not try it again!

A keto diet is basically really low carb to put your body in a state of ketosis, where you burn fat for fuel! And let me tell you, the food does NOT suck! Do you like cheese? How about bacon? (seriously bae-con)

Today for lunch, I made zucchini ribbons with a homemade pesto and OMG it was BOMB!!! 

To make the pesto I just put basil, chopped garlic, olive oil, walnuts, and some parmesan in a food processor! I honestly eyeballed the whole thing! It’s really what YOU want! 

I am visiting my parents so I don’t have my spiralizer. Instead, I used a potato peeler and made the zucchini into ribbons (first throwing out the skin). Make sure to stop once you hit the seeds! 

I sauteed the ribbons in a pan with some EVOO and garlic. I finally tossed it in the pesto, topped with some more parmesan (duh) and VOILA!

Seriously so easy yet so so good!! I ended up topping it with shrimp for protein! Ever since I was pregnant, I have a shrimp addiction…it’s weird!

Anyway, you HAVE to try this!! 

I talk a lot about my new keto diet in my Facebook group “PCOS Babes.” It’s 100% free! If you have PCOS too, you should absolutely join! Click here to request to be added!

What Do You Eat For PCOS?

As a woman with PCOS, I get A LOT of questions about what I actually EAT. Low carb? Low fat? Restricted calorie? I mean, what DO you eat for PCOS?

Let me start this blog post by saying…I am NOT a doctor. I’m just a certified health coach living with PCOS. 

I’m going to be honest with you all…I’ve tried it all. I’ve tried to cut every corner, I’ve tried every fad. And while maybe I could lose some pounds fast in the short term…these crazy diets do NOT work long term. PLEASE don’t make the same mistake I did! Slow and steady truly does win the race (and let’s be real, when you actually eat REAL food…you’re just happier!).

 

 

My Rough Weekly Food Intake

 

Breakfasts:

3 eggs cooked in 1 tsp of coconut oil

1 Slice Ezekiel Bread (two if I’m really hungry)

Coffee with Almond Milk and Truvia

*If I’m in the mood for cheese, I’ll swap the coconut oil for a tbsp of FULL FAT cheese. I do NOT use fat free ANYTHING*

If you are into the fat free trend, please hold up a full fat cheese or milk vs a fat free option. Look at the ingredients and nutrition facts. Fat free options are often higher in sugar AND they have more artificial ingredients.

My protein: eggs

My carb: bread

My fat: coconut oil OR cheese

 

-or-

 

1 serving oatmeal

1 scoop protein powder (check the carb count! I am already getting carbs from the oatmeal, I don’t need more from my protein). 

1 tbsp nut butter

My protein: protein powder

My carb: oatmeal

My fat: nut butter

 

Lunches:

Shrimp (cooked in 1 tsp coconut oil or EVOO)

Veggies (I LOVE peppers & onions)

Sweet Potato

My protein: shrimp

My carb: sweet potato

My fat: coconut oil or EVOO

 

-or-

 

Grilled Chicken (cooked in coconut oil or EVOO)

Veggies 

Quinoa

Hot Sauce

My protein: chicken

My carb: quinoa

My fat: coconut oil or EVOO (sometimes instead of oil I’ll add feta to my quinoa)

 

Dinners:

Grilled Chicken Parm (grilled chicken, natural tomato sauce (check sugar!!), full fat mozzarella cheese)

1 serving whole wheat pasta

My protein: chicken

My carb: pasta

My fat: mozzarella cheese

 

-or-

Shrimp

Zoodles

Breadcrumbs

Quality Butter or EVOO

(healthy shrimp scampi)

My protein: shrimp

My carb: breadcrumbs

My fat: quality butter

 

Snacks: 

Jerky (Oberto)

Almonds

Apple and String Cheese

Air Popped Popcorn

Rice Cake (2) and Peanut Butter

Greek Yogurt

Superfood Shake

*I typically have two snacks per day*

 

I still have a glass of wine a few nights a week! 

 

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Benefits Of Apple Cider Vinegar

1. Sip some apple cider vinegar mixed with water. If a bacterial infection is at the root of your tummy problem, apple cider vinegar could help contain the problem, thanks to its antibiotic properties. What’s more, some folk remedy experts contend that apple cider vinegar contains pectin, which can help soothe intestinal spasms. Try mixing one or two tablespoons into water, or clear juice like apple juice.

2. More research is needed to definitively link apple cider vinegar and its capability to lower cholesterol in humans, but one 2006 study found that the acetic acid in the vinegar lowered bad cholesterol

3. Apple cider vinegar can help you lose weight. Here’s why: The acetic acid suppresses your appetite, increases your metabolism, and reduces water retention. Scientists also theorize that apple cider vinegar interferes with the body’s digestion of starch, which means fewer calories enter the bloodstream.

4. Apple cider vinegar makes a great natural toner that can leave skin looking healthier. Its antibacterial properties help keep acne under control, and the malic and lactic acids found in apple cider vinegar soften and exfoliate skin, reduce red spots, and balance the pH of your skin.

5. Exercise and sometimes extreme stress cause lactic acid to build up in the body, causing fatigue. Interestingly, the amino acids contained in apple cider vinegar act as an antidote. What’s more, apple cider vinegar contains potassium and enzymes that may relieve that tired feeling. Next time you’re beat, add a tablespoon or two of apple cider vinegar to a glass of chilled vegetable drink or to a glass of water.

6. A few swigs of apple cider vinegar could help keep your blood sugar levels balanced, according to several studies that have shown a link between the two. One study of people with type 2 diabetes who weren’t taking insulin found that taking two tablespoons of apple cider vinegar before bed resulted in lower glucose levels by morning. Another study at the Arizona State University found that insulin resistant people who drank a mixture of apple cider vinegar and water before eating a high carbohydrate meal had lower blood sugar afterward. Scientists think the antiglycemic effect of the acid is the key.

 

 

Healthy French Toast

I love food. I mean I know you guys know that about me by now…but like…I REALLY love food. Especially being pregnant, I swear I have a whole new appreciation for food. When I learned that I didn’t need to eat “diet” food to lose weight and get healthy, I felt SOOO liberated! Now it is my mission to share that with the world!!

You CAN eat food that actually tastes good. This Healthy French Toast recipe is so good!! I honestly couldn’t wait to share because I know my fellow foodies will feel me on this one!!!

 

 

Ingredients:

2 Large Eggs

2 Tbsp. Unsweetened Almond Milk

2 tsp. Pure Maple Syrup, divided use

1/2 tsp. Ground Cinnamon

2 slices low-sodium Sprouted Whole Grain Bread

1 tsp Extra-Virgin Organic Coconut Oil

1 cup Fresh Sliced Strawberries (I used pineapple on the side)

 

Directions:

  1. Combine eggs, almond milk, 1 tsp maple syrup, and cinnamon in a shallow pan; whisk to blend.
  2. Soak each slice of bread in egg mixture for 5 minutes, turning halfway.
  3. Heat oil in medium nonstick skillet over medium heat.
  4. Add bread; cook for 2 to 3 minutes on each side, or until golden brown.
  5. Top each slice evenly with strawberries and remaining 1 tsp maple syrup.
  6. Serve immediately. 

 

I Love My Baby, But I Hate My Pregnancy

I’ve been a little MIA, because this pregnancy is kicking my ass hard core!! I swear I can’t even make this shit up! But I’m back in action!! Brand new symptom…not being able to keep down food. It’s not like morning sickness…it’s more I eat to a certain point and then my stomach is like….NOPE…GIIIRRRLL. And I just get sick (think The Exorcist…). It’s so weird because there is no nausea, nothing like in the beginning, it’s literally as if my body just rejects the food. Let’s just say…it HASN’T been cute! And it makes me nervous because the baby moves so much after I get sick. I just don’t want anything to happen to him. 

So that’s the lowdown. Brian is still amazing and we can’t wait to meet our little man cub. But I can honestly say that I LOVE my Baby, but I HATE my Pregnancy. You can hate me for saying that, I know how blessed I am to be pregnant with PCOS, but I never imagined I’d be this sick…a week away from my 3rd trimester. 

Now back to the good stuff!! Last week I started a brand new program called Youv2! It’s a dance based program for ALL levels. You start with the footwork (which is simple enough to begin with), and then you add the arms! I think it’s perfect if you’re pregnant, trying to get your body back after baby, if you’re recovering from an injury, if you’re first getting into fitness or getting BACK into fitness…it’s definitely NOT intimidating and more FUN than anything else!! I can’t do the heavy duty programs anymore, no major jumping, definitely no burpees, lunges, etc. So I’m loving this program so far, because I actually feel like I WIN. I can do all of the moves and keep up the whole time!! 

I also love the meal plan! It’s a four week program and the first week you just add a superfood shake, no other major changes. The second week, you add a healthy breakfast, the third week you add a healthy lunch, and the fourth week, you add a healthy dinner. I just love that because by the end of the month you are living a healthy lifestyle WITHOUT being thrown into the deep end!! 

I may be sick, but I’m definitely not giving up!! This baby deserves my best!! Brian has been so amazing and supportive! On Thursday we went to brunch! Brian is a police officer, so his days off are Thursdays and Fridays. Brunch is one of our favorite activities! I’m honestly often too tired to do things at night so it’s the perfect balance! 

One of our favorite restaurants is Turning Point! They have the BEST brunch!!

It’s funny because Brian always downs the pita (it’s coated with cinnamon and just DELICIOUS), and I eat the fruit with a fork. We really are a great match!

Is your mouth watering?! Their eggs hollandaise is AMAZING!! I joked to Brian that I definitely could have eaten two!! 

This past weekend we ventured to my parent’s house (with all three dogs) because they are doing some repairs in our apartment. The dogs would be all up in anyone’s business who is in our apartment, not to mention they are using some sprays that I don’t want to be inhaling (and don’t want my dogs to inhale as well)! Being with family is always great! ESPECIALLY when I’m struggling so hard with this pregnancy!! 

Thankfully I can work from anywhere so we should be leaving later today (assuming Brian gets the all clear from our building manager!!). I hope you guys had a great weekend!!

Want to get fit with me as your personal coach? Head here to learn more and join us!! If you haven’t connected with me over on Facebook, make sure to do that! I share updates, tips/tricks, and recipes daily!

My Pregnancy Isn’t Beautiful

Sami Skow (10)

I’ve wanted to make a post like this for a while. When I thought about pregnancy before actually being pregnant myself…I thought…maybe morning sickness in the beginning, glow, fit pregnancy, adorable bump, baby shower, decorating a nursery, excitement…Welp, I was wrong. Now let me start by saying that this post isn’t meant to be a giant vent session where I complain. I just want to authentically share my experience! Brian and I are so excited for the little man to get here, we already love him to pieces, but that doesn’t mean that this hasn’t been the hardest time of my life. 

Brian and I found out we were expecting in December. I honestly just had a weird feeling that I was. To be clear: no, we weren’t trying to have a baby and honestly, my doctors had said that it might be near impossible with my PCOS. The first test I took was actually negative (I didn’t know that you are supposed to take it when you first wake up). But about a week later (and still no period), I took another test (well..two tests), and they were both positive. Brian and I stared at the tests on the bathroom counter and I cried and he just hugged me. I think we were both just shocked. Of course two days before we adopted our Rottie/Lab mix Layla. So new puppy and new pregnancy? Perfect timing! Thankfully Brian and I are completely in love, we have been for years, and I’m 28 years old, so we knew we’d be fine. Once we got used to the idea, we got excited! Let the pregnancy unfold!

About two weeks later…the morning sickness kicked in. And I’d like to meet the a**hole who named it “morning” sickness. I guarantee you that person was a man. It is NOT morning sickness. It is all day, 24/7, sickness. I would compare it to that time in college where you drink WAYYYY too much and just puke your guts up praying for imminent death…every. single. day. ALL. DAY. I know that no two pregnancies are alike, but my nausea during the first few months was UN-FREAKING-REAL. I spent much of that time on the bathroom floor curled up in the fetal position crying my eyes out. 

I couldn’t eat anything that I normally eat. I could keep down fruit and carbs…that’s it. Meat of any kind made me puke. As a result, I started gaining weight pretty rapidly (which sucks obviously). The other thing many people don’t tell you is just how exhausted you get. Just being awake has been exhausting. It can be really hard because you want to get so much done before the baby comes, but then your body literally fights you every step of the way. 

The doctor’s appointments really stressed me out as well. When you realize just how much they are testing you for…just how much can possibly be WRONG with your baby…it’s TERRIFYING. I was scared for my ultrasound and bloodwork where they test for Down’s Syndrome (they actually do two separate blood tests at different points in time), I was scared for the bloodwork to see if I’m a carrier for any diseases…I was scared for our level 2 ultrasound where they make sure he’s developing properly. So. Much. Worry. We actually found out I AM a carrier for a disease (I don’t have it, it just means I carry it so if Brian does too, there is a 25% chance that the baby will have it…and it was a scary one). After they took Brian’s blood it was over THREE WEEKS before we got his results back. That was three weeks of me googling that CRAP out of the disease and freaking out. Thankfully they finally told us Brian is NOT a carrier, so it is EXTREMELY unlikely our son will have it. But oh. my. gosh. 

Now that I’m about to be 24 weeks (tomorrow), the nausea has subsided (mostly…the other day I puked in the car), but the exhaustion is still VERY real. Another newer symptom is extreme mood swings and depression. There have been many days recently where I just wake up and start hysterically crying. I have to hand it to Brian for being a freaking ROCK star through this whole process. He just holds me, caters to me, tells me everything is going to be ok…I honestly don’t know what I’d do without him. This baby is so lucky to have him for a father!

The other thing I wasn’t prepared for is everyone’s opinions. People started grilling me about if I could feel him kick yet..have I felt him? “Oh, but it could feel like flutters..or popcorn” “Oh, well you probably HAVE felt him you just don’t know it.” But honestly…I didn’t feel him. AT ALL. And week after week, they’d ask, and I’d be honest and I could tell they were worried for me….which made ME start to freak out. About a week and a half ago I started feeling him but I thought I was going to lose it if someone else told me it was weird I hadn’t felt him yet. 

I’m due August 21st and and I can honestly say this has been a horrible experience. As I said, I’m so excited for him to be here, but this pregnancy has been awful. Brian wants to have another one and already talks about it…but I need a few years off. 

So what have I learned? Moms deserve SOOO much more credit than I ever gave them before. No two pregnancies are alike (my sister’s pregnancy was the easiest thing ever, she had no symptoms) and it’s OK that mine sucks BIG time! Don’t freak out until you actually have something to freak out over (if you freak out over every little thing that could possibly be wrong you’ll lose your mind), and while everyone has an opinion, unless it’s coming from your doctor, take it with a grain of salt. 

So here is to being more than half way there!! As Brian said yesterday, “Well it can’t get WORSE.”

 

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