PCOS Challenge Ezine Jan 2014

8/13/2019 PCOS Challenge Ezine Jan 2014

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is the lycemic Index?

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new PCO S Challenge e-zine. We are excited to bring youant PCOS new s and arcles in a new format.

ue, we sha re some u seful arcles to help you to boost yourent goals.

two very excing PCOS Ch allenge radio show guests in theetabolism Miracle and other "M iracle" books, will be speaking about

etabolism and giving her take on how to conquer m etabolicDr. Louise Chang, creator of the educaonal HealthySmartsMDer tool to help keep up with PCOS symptoms and

joins the radio show for an sk the Doctor segment.show in

e-zine. lse-zine. lso, don't forget to email your quesons for them to possibly

ABOUT PCOSCHALLENGE P OS hallenge, Inc. is a 501(c)(3) nonprofiWe are one of the largest and most acve sorganizaons for women with Polycysc OvSyndrome worldwide.We touch the lives of women with P OS antheir supporters each year through cable teandnd radio programming, online and offline sgroups, and educaon and awareness iniaSince our programs began in 2009, we've hmany women find answers that helped themovercome their struggles with inferlity, wegain, anxiety and depression and reduce thfor life-threatening related condions.

It Costs a Lot To Be FrAND WE NEED YOUR HEHelp Provide ducation and Support Resoto the Millions of Women with

Polycystic Ovarian SyndromeCLICK HERE TO KNOW MORABOUT HOW YOU CAN HELP
mailto:[email protected]://www.pcoschallenge.org/donate-pcos/


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Louise Chang MD is the founder ofHealthySmartsMD which is committed tohelping people with chronic health conditionslive better joins Sasha Ottey on thePCOS Challenge radio show to speak aboutways to improve your life as a woman with PCOS.

February 5 2014 - we6:30 pm - 7:00 pm est

challengesradiojanuary 29 2014 - we6:30 pm - 7:00 pm estDiane Kress a NY Times Bestselling author ofThe Metabolism Miracle certified diabeteseducator registered dietitian and personjoins Sasha Ottey on the PCOS Challenge radioshow to speak about how to improve yourPCOS metabolism and lose weight.. click her

click her

vnts Atlanta PCOS Challenge MeetFebruary 8 2014 from 4pm to 5:45Location to be determined based on RSVLet s meet others in our area, share stories, and plan futPCOS Challenge awareness activi

PCOSCHALLENGERADIOis proudly sponsored byN Therapeucs, our radio show sponsor, for their supportunity!allenge member, you are eligible for exclusive discounts onrapeucs medical food products for dietary managementode PCOSFREEat the me

Therapeucs products for women with PCOS,the PCOS Challenge radio show with NVN Therapeucs Director,visit PCOSFree.com.

Do you have a que son for Diane? Send an emailto media@p coschallenge.com up to 1hr before the show ayour queson m ay be answered on air.

Do you have a queson that you want Dr. hang to answerthe show? Send an em ail to media@ pcoschallenge.com upto 1hr before the show and your queson m ay beanswe red on air.
http://www.pcoschallenge.com/events/atlanta-meetup-1http://nvnth.com/http://www.blogtalkradio.com/pcoschallenge/2014/02/05/ask-dr-louise-your-top-pcos-questionshttp://www.blogtalkradio.com/pcoschallenge/2014/01/29/pcos-and-your-metabolism--pcoschallengecom


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Eat low glycemic index carbohydratesDont skip breakfast! Eat within 30 minutes - 1 hour of waking uEat healthy fats (such as olive oil, coconut oil, avocado);Skip inflammatory oils (that begin with S or C - soybean,coonseed, sunflower, etc.);Eat plenty of non-starchy and green leafy vegetables and lowersusugar fruits such as berries;Figure out your food allergies and intolerance for things such asdairy and gluten;Take supplements such as Vitamin D, magnesium and Omega 3Fay acids (find out what nutrients you are deficient in);Do resistance and interval training exercise;Do yoga;Drink pleDrink plenty of water;Get plenty of sleep;Meditate;

The list of things to do to get healthy can become lengthy andoverwhelming. Many people succeed with making small, simple chat a me; others choose to go all in and make drasc changes. It takknowing yourself and your limits, to help you choose which path yowant to take. wareness is all about arming yourself with educaon about PCOSYou can find useful informaon to help you get started at thePCOS Challenge Radio Show.

n acon plan will help you get the most out of your goals especialin measuring your progress. Imagine your goal as the new you thayou want to achieve and keep this vision in mind. lthough at mesthis is easier said than done, membehis is easier said than done, members at PCOSChallenge.com canhelp each other out. We encourage you to join and become acvein some of these groups and help each other to achieve your goals:

PCOS ccountability Buddies - this group is for those who wantto be accountable in making changes to their lifestyle.Fitness with PCOS - group discussion on exercise and fitness psaimed specifically at combang weight loss for PCOS.PCOS Diet and Nutrion can help you customize your diet andnutrion plan, with actual tried and tested recipes fromPCOSChallenge.com members.

Starng The Year ight

Now that youve set your goals, its me to understand theroads that will help you get there. Having the right informaonwill help you define your o pons. With insulin resistance beingat the core of PCOS, and numerous studies confirm ing thatnutrion, exercise and stress man agement p lay important rolesin insulin resistance and overall PCOS mana gement, the naturalfirst step is to figure out pl n th t is right for you.There are plenty of great ps and guidelines such as:

Eat balanced meals with the right poron of macronutrients(some say 40% carbohydrates, 30% proteins and 30% fats;others prefer lower carbohydrate plans such as Paleo or

dkins; others advise controlling porons with sm all meals);

Part of sen g effecve goals is being truthful to yourself.Its good to be opm isc and aim for a challenge, but do keepin mind that goals need to be SM RT Specific, Measurable,

chievable, Realisc and Time-Bou nd. Take me to write whatyou want to achieve a nd be creave ab out it, feel free tograb colorful post-its and put them some where you canregularly see, or use your favorite phone app to set upreminders and track your progress. You can also invite yourloved ones to join you or supp ort you during this process sothat they will also be comm ied to helping you achieve yourgoals.

Having Polycysc Ovary Syndrome (PCOS) is never easy.Its a lifelong comm itment and the experience is quite uniqueto each wom an. With PCOS having several symptoms thatmay not be the sam e for every woman, this experience canbe quite confusing. Nonetheless, PCOS is som ething that youcan overcome with the right mindset and supp ort.In the spirit of nn the spirit of new beginnings and resoluons,PCOSChallenge.com would like to help you in seng andachieving your goals for m anaging PCOS. Together, we willfight the challenge with our heads held high!


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Last but not least, be proud of yourself, your goals that youwill accomplish, and your acon plan! elieve in yourself andknow that it takes great courage to take acon and face yourfears. e kind to yourself when you make mistakes and knowthat you can get back on track. Track your progress and keepyour records visible so that you can look forward to your nextmileilestone.Youve already taken the first step, the rest will follow.Heres one of our inspiring members acon plan calledThirty Weeks of Slimmingand another calledTwo Weeks own.Comment on their blog post for encouragement and support,and share what your goals and acon plans are.So who what are your goals and resoluons for this month,quarter, year? Send us pictures and videos of your goals andfeel free to write in the comments wed like to know whatyou think!

Why Donate to P OS hallenge?Your gi will help P OS hallenge, Inc. raise publicawareness about Polycysc Ovary Syndrome (P OS)and related condions as well as provide cricaleducaon and support resources to women with P OSand the medical community.Our pur programs help women overcome their struggles withinferlity, weight gain, anxiety and depression and reducetheir risk for life-threatening related diseases.
http://www.pcoschallenge.com/group/recipeexchange/forum/topics/flourless-banana-muffinshttp://www.pcoschallenge.com/profiles/blogs/two-weeks-downhttp://www.pcoschallenge.com/profiles/blogs/30-weeks-of-slimminghttp://www.pcoschallenge.org/donate-pcos/http://www.pcoschallenge.org/donate-pcos/


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1. There is no one diet that is the best or will work for everyone.Use your own body as your guide and let your results be your indicator of whether or not youre doing whats best for you.lways pay aenon to what your body tells you, NOT what somebody else is doing.2. The best way to measure your fat loss is by using a mirror!No maer what the scale says, how you look and feel is always more important than numbers. You can reconfirm your progress bytaking body measurements and taking pictures, but if you look goodyou look good and it doesnt maer what the scale says.3. Ome. Omega 3s are an absolute must for fat loss.Make salmon, sardines, flaxseeds, walnuts and a high quality Omega 3 supplement a part of your daily meal plans. The difference withand without them is incredible!4. You must be moving your bowels regularly in order to see your body lose fat (2 - 3 mes per day, preferably 3).If youre not, sip on water with lemon and a pinch of cayenne pepper all through the day unl you have reached 2-3 bowel movementsper day. You can not eliminate bad fat if your body is holding on to all that sludge in your intesnes.5. You absolutely cannot out exercise bad nutrion.Your workouts are 20-30% of the fat loss equaon and nutrion is 70-80%. If youre exercising regularly and not seeing fat loss results,you must make an adjustment to your nutrion.6. heat days (or an off day) are absolutely essenal to the fat loss equaon.Take one day out of the week and eat whatever you like but without gorging yourself. It will not only give you a metabolism boost butit is a great mental break when following a fat loss meal plan.7. If you are eang wholesome, un-processed foods, you can eat massive quanes all day and sll lose fat and get lean.Iff your day is filled with natural proteins, fruits, vegetables, raw nuts and healthy oils, youll never have to count a single calorieever again.8. Fat loss is not only about what you eat and how you train but also about the thoughts you have each day.Stop your pessimisc talk and outlook and start to see things on the bright side and your success will be much faster.9. Working out is not just about the exercises you do at the gym.The leanest and most fit people lead acve lifestylesplay with their kids, take dogs for a walk, keep busy around the house.How do you spend your day?10. Finding a support0. Finding a support system, group or partner almost doubles the rate at which you will see fat loss results (and maintain them).Find and establish your own support system (spouse, co-worker, online group) and let them know EX CTLY (be specific) whatyour goals are. Hope that helps you start the New Year lean and get rid of the holiday excess.

y: Joe uabeng CPT hp://fitnessopmist.com
http://fitnessoptimist.com/


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PCOSCHLL

ENGE

RadioSponsor

To learn more about NVN Therapeuproducts for women with P OS, listethe P OS hallenge radio show withNVN Therapeucs Director, Susan Deand visit P OSFree.com.

We salute NVN Therapeucs, our radshow sponsor, for their support andcommitment to the P OS communit

lucorein Womens Healthcare Soluons!healthcare dietary supplements based upon the patent-pending Glucorein.

all (888) 259-6599 For More Informaon

ZINE / JANUARY 2014 / VOLUME 1 / PAGE 9
http://nvnth.com/http://nvnth.com/


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rcle connued on thenext page

You may have read headlines in womens magazines about PCOS .its the acronym for theterm Polycysc Ovarian Syndrome. Basically, it is an endocrine condion in 1 out of 15 womenthat prompts hormonal imbalance that can cause irregular periods, weight gain, unwanted hairgrowth on the face, hair loss on the head, acne, symptoms of PMS andif untreatedcan eventually lead to inferlity and type 2 diabetes.The hormones that become unbalanced are the sex hormones and the fat gain hormone: insulin.Normallormally, the ovaries make a small amount of male sex hormones (androgens). In women withPCOS, the ovaries over produce androgens and this may cause the cessaon of ovulaon, acne,and extra growth of hair on the face and body.Excess insulin causes blood sugar swings that lead to fague, melancholy, carb cravings, inabilityto focus and concentrate, and weight gain around the middle (muffin top, belly fat, back fat).If untreated, insulin resistance develops that can eventually lead to type 2 diabetes.PCOS gets its name because the ovaries may be covered in small cysts that cause hormonalimbalance. The diagnosis is made based uponmbalance. The diagnosis is made based upon symptoms, a physical exam, and lab tests ofhormonal levels.Treatment involves: Weight loss (more later), exercise, lowering blood pressure, cholesterol.The doctor may prescribe birth control pills to regulate periods and help reduce facial hair andacne. Somemes an androgen-lowering medicaon called spironolactone is used along withbirth control pills. nother medicaon commonly prescribed is the diabetes medicine;meormin. It can also help regulate menstrual cycles and improve ferlity.It ist is very important for young women with PCOS to lose excess fat. low calorie, low fat rogramis not the answer when PCOS is the problem. These tradional diets may be low in caloriesand fat, but are high in the one nutrient that smulates insulin producon; carbohydrate.The general public does not yet realize that PCOS is a medical condion that occurs when awoman has uncontrolled Metabolism B. Without this knowledge, these women spend yearswith irregular periods, increasingly heavy periods, extreme cramps, PMS, abnormal reproducvehormonal levels, may be diagnosed with inferlity, have abnormal hair growth, midline fatdeposits, eleposits, elevated cholesterol, later in life are prone to prediabetes and type 2 diabetes.I think this is an interesng read for both men and women.almost everyone knows a womanwho suffers from PCOSread on!I feel that one of the problems with US medicine is that we are always searching for themedicine to treat a condon, syndrome, or disease. Wouldnt it make more sense andsimplify the soluon is we looked to the root cause of the problem and worked at the rootlevel instead of treang and medicang the end result?Thehe root problem for women with PCOS is hyperinsulinism. Did you know that insulin is a fat gainhormone? If a person releases excess insulin 24 hours/daythey will form more fat on and intheir body. Excess insulin will cause the woman with PCOS to gain weight over and above whatthey eat calorically, amass midline fat deposits, and eventually suffer with elevated cholesteroland triglycerides.Insulin determines 24/7 blood sugar levels. Excess insulin causes blood sugar to vacillate allday/night with peaks and valleys causing hunger and carb cravings, depression, fague, anxiety,poor sleep, irrioor sleep, irritability, brain fog, racing thoughts, inability to focus and concentrate, low libido,blurry vision, aches/pains. s a main hormone in the endocrine system, when excess insulin is releasedit throws off thebalance of many other hormones of the endocrine systemincluding the hormones ofreproducon. Estrogen, testosterone, progesterone, LH, FSH are all hormones of theendocrine system. When insulin is off, it is very common for these hormones to be off.Excess insulin causes fat cells to grow and insulin receptors to stretch. In me, stretchedinsulinnsulin receptors will not allow insulin to connect. This is insulin resistance! isnt it ironic that thedrug used for PCOS is a drug originally developed for diabetes? That is because those with PCOSwho do not treat their insulin problem are on the fast track to diabetes!PCOS is oen a precursor to prediabetes which is a precursor to irreversible type 2 diabetes!

ianne Kressis a Registered DieCerfied Diabetes Educator, NY TimBest Selling author and person wittype 2 diabetes. She has over 30 yeexperience in medical nutrion thespecializing in metabolic syndromeoverweight/obesity, pre diabetes, atype 2 diabetes.

with Diane Kress, a NY Times Bestsauthor of The Metabolism Miraclecerfied diabetes educator, registediean, and person, joins Sasha Oon the PCOS Challenge radio showspeak about how to improve your metabolism and lose weight.

January 29 26:30pm to 7:00pmclick HERE to know m
http://www.blogtalkradio.com/pcoschallenge/2014/01/29/pcos-and-your-metabolism--pcoschallengecom


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Part II

ianne Kressis a Registered DieCerfied Diabetes Educator, NY TimBest Selling author and person wittype 2 diabetes. She has over 30 yeexperience in medical nutrion thespecializing in metabolic syndromeoverweight/obesity, pre diabetes, atype 2 diabetes.

Women with PCOS were born with the gene for metabolic syndrome (for ease, I call thisMet B) The root of metabolic syndrome (and PCOS) is excess insulin release. Insulin is a fat gain hormone Excess insulin causes fat gain on and in the body Women with excess insulin get fat (especially around the middle where the insulin is releasedfrom the pancreas) and eventually in their blood : in the form of rising cholesteroland triglycerides. Excess insulin causes blood sugar fluctuaons that cause 24/7 symptoms including: hungerand carb cravings, depression, fague, anxiety, poor sleep, irritability, brain fog, racingthoughts, inability to focus and concentrate, low libido, blurry vision, aches/pains. Excess insulin causes fat cells to grown and insulin receptors to become misshapen, this is theactualactual cause of insulin resistance in women with PCOS. If the pancreas connues to over-release insulin throughout a womans life, she willabsolutely develop metabolic syndrome: high cholesterol, high triglycerides, high bloodpressure, and diabetes.

a lifestyle changeto live the lifestyle (diet/exercise) that match your metabolism.m B and a root cause

f their problem is in insulin over-release.calorie counng diet (low calorie, exercise, low cholesterol, low fat) does not address insulin and

works for PCOS, metabolic syndrome, prediabetes, type 2 diabetes, chronicroot of all of these problemsexcesst be stopped and the pancreas must be rested S P.immediately to regulate

with Diane Kress, a NY Times Bestsauthor of The Metabolism Miraclecerfied diabetes educator, registediean, and person, joins Sasha Oon the PCOS Challenge radio showspeak about how to improve your metabolism and lose weight.

January 29 26:30pm to 7:00pmclick HERE to know m
http://www.thediabetesmiracle.com/http://www.themetabolismmiracle.com/http://www.blogtalkradio.com/pcoschallenge/2014/01/29/pcos-and-your-metabolism--pcoschallengecom


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OS hallenge
http://www.pcos.tv/http://www.pcoschallenge.net/http://www.pcoschallenge.org/http://www.pcoschallenge.com/

PCOS Challenge Ezine Jan 2014

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