Soul Cysters

Things to remember if you have PCOS

2009-04-28T16:43:00.000-07:00

I got this from a friend of mine a few years ago, but I'm sorry to say, I don't know where she got it :( So I'm posting it here with apologies to whoever wrote it. If you know who did, let me know and I'd be happy to give them credit.

Things to remember if you have PCOS:

* Don't get frustrated - If you don't lose weight quickly or if you've tried to lose weight before and it didn't work. Learning how to choose and balance your carbohydrates and doing regular exercise will help!
* Stay positive! - It can be very difficult to achieve visible results. Doing what's right for your body IS doing something good, even if you don't see a big change in your weight.
* Eat a balanced diet! - Your body needs carbohydrates, protein, and fat.
* Eat small meals and healthy snacks - during the day instead of 3 large meals.
* Choose healthy carbohydrate foods - that are high in fiber and low in sugar.
* Load up on vegetables and fruits! - They are high in fiber and packed with vitamins and minerals.
* Balance your carbohydrate foods - with non-carbohydrate foods.
* Limit your portions - when you are eating high-carbohydrate foods (especially ones that are low in fiber). If you are still hungry at the end of the meal, try having extra vegetables or extra protein foods like meat, fish, eggs, or beans.
* Satisfy your sweet tooth with fruit - or sugar-free Jello® for dessert. Small portions of treat foods can be included occasionally, too.
* Don't forget to exercise! - Good nutrition is important, but it isn't enough. You also need to exercise regularly. Adding exercise or increasing the exercise you already do will help you manage your PCOS.
* Talk to your doctor - about managing your PCOS. Most young women with PCOS need to take medication, even with good nutrition and exercise. If you have more questions about PCOS and nutrition, ask your doctor about talking to a nutritionist who has experience in working with teens with PCOS.

Mac And Cheese (Weight Watchers) Recipe

2009-04-04T15:13:00.000-07:00

We love Mac and Cheese! Here's a great recipe for one that counts as 8 Weight Watchers points. Enjoy!

4 cups cooked elbow macaroni (about 8 oz.uncooked, without salt or fat)
2 cups (8 oz.) Shredded reduced fat sharp cheddar cheese
1 cup low fat or no fat cottage cheese
3/4 cup no fat sour cream
1/2 cup skim milk
2 T. minced onion
1 1/2 t. reduced calorie margarine
1/2 t. salt
1/4 t. pepper
1 large egg, lightly beaten
Cooking spray
1/4 cup dry bread crumbs
1 T. reduced calorie margarine
1/4 t. paprika

1. Preheat oven 350°F.

2. Combine first 10 ingredients; stir well. Spoon into a shallow 2-qt baking dish coated with non-fat spray.

3. Combine breadcrumbs with margarine and paprika; stir well. Sprinkle breadcrumb mixture over the casserole. Cover and bake for 45 minutes. Uncover casserole and bake an additional 5 minutes.

Yield: 6 servings. 8 points for weight watchers.

Natural Menstrual Cramp Relief

2009-03-09T10:36:00.000-07:00

One of my daughter's biggest problems when she does actually have a period is that her cramps are extremely bad.

Medication is not the only route a woman can go for menstrual cramp relief. If you prefer to take the natural menstrual health approach when it comes to your cramps, then give one or all of these menstrual cramp relief tips a whirl.

* Following a healthy balanced diet that is high in zinc, calcium and B vitamins, especially vitamin B6 (just don't consume more than 100mg per day) should help to relieve cramps as well as bloating. It is also a good idea to cut back on your salt, sugar and caffeine intake during the week leading up to your period. Less of these items means less severe menstrual cramps.

* Heat helps, so throw a heating pad into the microwave or fill a hot water bottle and place it on your stomach or back. However, for some women, a build-up of blood in their pelvis may be the culprit behind their cramps, in which case an ice pack is actually more useful than a heat pack. The cold from the ice pack works to draw the blood out of the pelvis and towards the extremities. Try using both kinds of packs to see which is best for you.

* A nice, long warm bath is another favorite among women with menstrual cramps. Throw in some soothing aromatherapy bath salts for a truly blissful experience.

* If you can, avoid standing, especially if you have a sore back. Better yet, lie down and pull your knees up towards your chest. Many women find that lying in the fetal position helps to relieve the pain in their pelvis as well as any back pain they may have.

* While it is likely to be the last thing on your mind, exercise really can help reduce cramps so long as your workout is gentle. Walking is an excellent, gentle activity as is swimming. Some yoga positions may also be beneficial. Additionally, working out regularly, not just when you have your period, can also work to reduce the severity of your cramps.

* Some herbal teas like raspberry leaf tea and cramp bark tea have been known to relieve menstrual cramps. Speak with a trained herbalist to learn more about how to properly take these teas.

* Stock up on pineapples. Fresh pineapple juice contains a lot of bromelain, an enzyme that is thought to help relax muscles and therefore help with menstrual cramps.

* There are different massage, reflexology and acupressure techniques that you can do at home which will relieve menstrual cramps. Speak with a trained specialist to learn how to properly do these techniques yourself.

Give any one of these natural remedies a try and see if they help!

Best Dressed

2009-03-07T18:05:00.001-08:00

I don't know about you, but I have a very hard time finding just the right gift for some of my friend's kids. One of my close friend's daughter, Emily, is having a birthday next week, she will be 10 and she's in 5th grade. My friend said that she just loves clothes... My girls are 15 and 18! Believe it or not, kid's tastes in clothes are a lot different from 5th grade to 9th grade! lol!

I've been doing some searching to find what a 10 year old girl likes to wear, while making sure it is appropriate for wearing to school! When I want to find a good deal on most anything online, I head over to shopwiki.com. You can find anything and everything over there! So whether I'm looking for Girls Clothing or Toys and Games, I know I'll find the best deals online!

So, I found a couple of skirts that I think would be perfect for Emily and sent the link to my friend. She loved them! Not only am I ordering one for her, but she is ordering a couple for Emily herself! She'll be the best dressed girl in the Fifth grade!

Now, for a new toddler outfit for my nephew Hunter to wear for Easter this year, I found quite a few choices. Since I only have girls, it's been fun to shop for a little boy! I can picture him now in a little suit with a bright yellow tie!

It's great to know I have a place to find whatever I need online without having to do hours of searching!

20 Minute Vegetarian Chili

2009-02-16T19:33:00.000-08:00

With the cold weather still with us, I found this great recipe for Vegetarian Chili that sounds delicious!

Ingredients:

Vegetarian Chili

1 large green or red bell pepper, seeded and chopped
1 medium zucchini or yellow squash, diced
11/2 cups (about 4 oz.) fresh mushrooms, chopped
1 tablespoon olive oil
1 (14-16 oz.) package firm tofu, cubed
3 cloves garlic, minced
1 large onion, chopped
1 (14 oz.) can diced seasoned tomatoes, undrained
1 (16 oz.) can red kidney beans, drained
1/2 cup canned or frozen corn
1 cup reduced-fat cheddar cheese
1 envelope reduced-sodium chili seasoning

Preparation:

Heat oil over medium heat in a large pot. Add garlic and onion; sauté for a minute or two, then add peppers, mushrooms, zucchini, and tofu. Sauté for a few more minutes, then add tomatoes, beans, corn, and seasoning. Stir until combined, lower heat, and simmer for 15 minutes. Top with cheese. Makes 4 servings.

Lip Smackin' Bar-B-Q Chicken Bake

2008-09-24T05:12:00.000-07:00

I found this delicious looking recipe over at Betty Crocker and I can't wait to try it! It's a Heart Smart recipe, which is great for those with PCOS.

Lip Smackin' Bar-B-Q Chicken Bake

Bisquick Heart Smart® recipe! Chicken breasts make a lip-smackin’ barbecue flavored dinner bake.

Prep Time:20 min
Start to Finish:50 min
Makes:6 servings

2/3 cup Bisquick Heart Smart® mix
2 tablespoons water
1 egg
1 1/2 cups shredded reduced-fat Cheddar cheese (6 oz)
2 teaspoons vegetable oil
3 boneless skinless chicken breasts, cut into 1/2-inch pieces
3/4 cup barbecue sauce

1. Heat oven to 400°F. Spray 9-inch pie pan or 9-inch square baking dish with cooking spray.
2. In small bowl, stir together Bisquick® mix, water and egg. Spread in bottom of pan; sprinkle with 1 1/4 cups of the cheese. In 10-inch skillet, heat oil over medium-high heat. Cook chicken in oil, stirring occasionally, until outsides turn white; drain. Stir in barbecue sauce; heat just until hot. Spoon over batter in pan to within 1/2 inch of edge.
3. Bake 22 to 25 minutes or until edge is dark golden brown. Sprinkle with remaining 1/4 cup cheese. Bake 1 to 3 minutes longer or until cheese melts; loosen from side of pan.
High Altitude (3500-6500 ft): No change.

Nutrition Information

1 Serving: Calories 240 (Calories from Fat 60); Total Fat 7g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 80mg; Sodium 760mg; Total Carbohydrate 23g (Dietary Fiber 0g, Sugars 12g); Protein 22g Percent Daily Value*: Vitamin A 4%; Vitamin C 0%; Calcium 30%; Iron 10% Exchanges: 1/2 Starch; 1 Other Carbohydrate; 0 Vegetable; 3 Very Lean Meat; 1 Fat Carbohydrate Choices: 1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

Pumpkin Protein Cookies

2008-09-07T12:29:00.000-07:00

It's starting to feel like fall, and that always reminds me of Halloween! Here's a great recipe for a cookie made with Splenda. Not only are they delicious, they are sugar free and have extra protein in them to help keep you full longer!

Ingredients

* 3/4 cup SPLENDA® Granular
* 1 cup rolled oats
* 1 cup whole wheat flour
* 1/2 cup soy flour
* 1 3/4 teaspoons baking soda
* 1/2 teaspoon baking powder
* 1/2 teaspoon salt
* 2 teaspoons ground cinnamon
* 1 teaspoon ground nutmeg
* 1/2 cup pumpkin puree
* 1 tablespoon canola oil
* 2 teaspoons water
* 2 egg whites
* 1 teaspoon molasses
* 1 tablespoon flax seeds (optional)

Directions

1. Preheat oven to 350 degrees F (175 degrees C).
2. In a large bowl, whisk together Splenda®, oats, wheat flour, soy flour, baking soda, baking powder, salt, cinnamon, and nutmeg. Stir in pumpkin, canola oil, water, egg whites, and molasses. Stir in flax seeds, if desired. Roll into 14 large balls, and flatten on a baking sheet.
3. Bake for 5 minutes in preheated oven. DO NOT OVERBAKE: the cookies will come out really dry if overbaked.

Trying times...

2008-09-04T05:23:00.000-07:00

As has been stated many, many times, PCOS is one of the major causes of infertility in women. For a couple that desperately wants children, this can, at times, either make or break a marriage.

I can remember when my husband and I finally decided that we wanted to try to have a baby after being married for almost 4 years. Month after month, I would be disappointed again and again when I realized I was not pregnant. I was extremely lucky in that my husband wanted kids just as much as I did, so he went through the same disappointed that I did.

That's not always the case. There are times when the husband doesn't truly want kids, or is unsure about it. So that leaves the burden on the wife to go through it alone. There are also times when the husband is the one that wants the kids more than the wife! I'm sure at times like that, the wife could actually feel like she is letting the husband down.

Occasionally, couples have decided that they've needed to see a Marriage Counselor in order to help each other understand what they are going through. If there are already children in the family, they may even look into Marriage Family Counseling to help the kids understand things as well. Many marriages have been saved because they have found a way to neutralize their problems and implement a program of positive relationship habits that change the way they relate to each other.

If infertility is causing problems in your relationship and you want to learn how to save your marriage, definitely look into seeking outside help before you proceed any further with trying to have a baby.

Acne...

2008-07-28T10:00:00.000-07:00

Becca was always lucky that she had beautiful clear skin all through middle school when her friends were starting to break out. However, her senior year, all of a sudden, she developed acne. Not something you want to worry about your senior year when you have pictures and all kinds of things you want to look good for!

She's been doing some checking to see what kind of products that she thinks will work best for her. She found a product called Murad Acne that looks like it offers the products that she would need to clear up her skin. Acne is one of the most common side effects of PCOS. Of course that doesn't mean that all girls with acne have PCOS... it's just one of the side effects of having PCOS.

Murad is a 3 step acne complex that includes products that will cleanse, treat and hydrate the skin. It says that it is gentle enough to use every day, however it is powerful enough to fight even the worst cases of acne. Becca's acne seems to go in a cycle where she'll go for a while with just a minor breakout, then suddenly, she has a major breakout, and it's usually right before a big event...

She's planning to give Murad Acne Complex a try and see how it goes. She starts college in just under a month and wants to look her best for her first days! I'll post back and let you know how it goes!

Tomato and Mozzarella Pockets

2008-07-28T09:49:00.000-07:00

Here is a great recipe that is PCOS Friendly

Tomato and Mozzarella Pockets

Ingredients:

2 whole wheat or soy pita bread rounds, cut in half to make 4 pockets
4 ripe tomatoes, sliced
4 tablespoons of olive oil
4 (1 oz.) pieces of part-skim mozzarella cheese
1 garlic clove, minced
1 cup of fresh basil leaves
salt and pepper

Warm up the pita pockets. Place tomato, mozzarella, garlic, and basil in a bowl, sprinkle with salt and pepper to taste and drizzle with olive oil. Place all ingredients in warmed pita pockets. Makes 4 servings.

Nutty Chocolate Chip Cookies

2008-04-22T06:53:00.000-07:00

Here's a great recipe for Nutty Chocolate Chip Cookies that is even good for diabetics! Just remember though that diabetics need to pay extra attention to the amount of carbohydrates they eat to maintain control of their blood sugar levels.

You can include cookies in your diabetic meal plan - just plan ahead and remember to eat in moderation.

Prep time: 45 minutes

Ingredients:

* 2/3 c. light margarine, softened
* 2/3 c. brown sugar, firmly packed
* 2/3 c. sucralose
* 2 tsp. vanilla extract
* 2 eggs
* 1 1/2 c. all-purpose flour
* 1 tsp. baking soda
* 1/4 tsp. salt
* 3/4 c. semi-sweet chocolate chips
* 1/4 c. pecans, chopped

Directions:

1. Preheat oven to 350 degrees Fahrenheit (176 degrees Celsius).
2. Cream butter, brown sugar, sucralose, and vanilla extract together in a mixing bowl.
3. Add eggs to above mixture one at a time, mixing well after each addition.
4. Add flour, baking soda, and salt. Mix well until blended.
5. Stir in chocolate chips and pecans.
6. Place level tablespoon size of cookie dough on a greased baking sheet.
7. Bake at 350 degrees Fahrenheit (176 degrees Celsius) for 10-12 minutes or until golden brown.
8. Remove from oven and cool on wire cooling rack.

Serves: 36

Serving size: 1 cookie

Nutritional analysis (per serving):

76 calories
1 g protein
4 g fat
1 g sat. fat
11 g carbohydrate
0 g fiber
12 mg cholesterol
78 mg sodium
7 mg calcium
0.5 mg iron

Diabetic exchanges:

2/3 carbohydrate exchanges

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Substitute another type of nut if you do not like pecans. Store the leftovers in an airtight container. You can either freeze half the batch or share them with your friends.

Refried Bean Roll Up

2008-04-17T07:15:00.000-07:00

Lighten up! You can enjoy great-tasting seasoned refried beans, lettuce and cheese in soft flour tortillas and still keep an eye on the fat.

Prep Time:10 min
Start to Finish:15 min
Makes:4 servings

1 can (16 ounces) Old El Paso® fat-free refried beans
1/2 cup Old El Paso® salsa (any variety)
1/2 teaspoon chili powder
8 fat-free flour tortillas (8 to 10 inches in diameter)
1 cup shredded lettuce
1/2 cup shredded Monterey Jack cheese (2 ounces)

1. Mix beans, salsa and chili powder in 1-quart saucepan. Heat over medium heat about 5 minutes, stirring occasionally, until warm.
2. Spoon about 1/4 cup of bean mixture onto center of each tortilla; spread slightly. Top with lettuce and cheese. Fold over sides and ends of tortillas. Serve with addiditional salsa if desired.

Nutrition Information:
1 Serving: Calories 245 (Calories from Fat 45 ); Total Fat 5 g (Saturated Fat 2 g); Cholesterol 5 mg; Sodium 840 mg; Total Carbohydrate 44 g (Dietary Fiber 8 g); Protein 14 g Percent Daily Value*: Vitamin A 8 %; Vitamin C 6 %; Calcium 22 %; Iron 20 % Exchanges: 3 Starch; 1/2 Very Lean Meat
*Percent Daily Values are based on a 2,000 calorie diet.

Health Twist
This lighter version of refried bean roll-ups shaves off 70 calories and 7 grams of fat from each serving of the regular recipe.
Purchasing
Traditional refried beans are prepared much like their name suggests. Cooked beans are mashed and fried, often in lard. Check your grocery aisle for equally tasty fat-free refried beans.
Variation
If you like your tacos "loaded," then load these up, too! Bulk them up in colorful, delicious style with chopped or sliced jalapeños, sliced ripe or green olives, chopped tomato or chopped bell pepper.

Addictions...

2008-03-23T17:24:00.000-07:00

I often joke about being addicted to chocolate. Sometimes I think that I truly am because I'll feel like I can't make it through the day without some chocolate! I can laugh about it, but in all honesty, you can be addicted to sugar.

Many women who are overweight are in fact addicted to sugar. White refined sugar is not a food. It is a chemical. It can be a drug addiction. Yes, that’s right, an addictive drug and when you remove it from your diet you can experience withdrawal symptoms as excruciating and serious as alcohol withdrawal, including tremors, flu like symptoms, headaches, and mood swings so intense you would darn near kill for a chocolate bar. Some say it is as addictive as heroin.

I'm not trying to make light of those who need substance abuse treatment. Drug addiction is a very serious issue all over the world. Luckily there are places that you can go to get help for addiction recovery. But we also need to be aware of what we are putting into our bodies every day... foods that we purchase right at the grocery store. There aren't any drug treatment centers specifically for sugar addiction since sugar is a very legal and constantly used product in the foods that we eat.

Be aware of what you put in your mouth on a daily basis... try giving up that chocolate bar, and putting down that Easter Egg... your body will love you for it.

Easter Candy!

2008-03-22T19:33:00.000-07:00

Ugh!!! I HATE/LOVE Easter Candy! Why, oh why does it have to be so good??? I was doing so well until I bought the girls candy for their baskets.... They each told me they didn't want a lot of candy this year, which was great with me, so I got them a few things, and then bought them some jewelry and gave them each a gift certificate to Walmart so they can get something they want.

But... that stupid candy has just been calling my name!!! We had ordered candy from my nephew and got the delicious miniature chocolate easter eggs today... oh my, they just melt in your mouth! And while I was getting the girls baskets together, wouldn't you know it, there was an uneven number! What's a mother to do??? I can't give one girl more candy than the other, right? So I just HAD to eat it! right? am I right???

Okay, this week is going to be a week of extra exercising, I can see that right now!

Happy Easter everyone!

Down two pounds!

2008-03-16T19:13:00.000-07:00

Well, the gym is working! I'm down two pounds this week. Woo Hoo! Jilli and I went three times last week. We didn't get to go over the weekend, but we plan to go at least three times this week.

I've been working hard on cutting out the sweets and I've been trying to eat more protein with each meal. I bought some of the Special K Protein water and I've been drinking that with my meals because I'm not the best at planning protein in with my food.

There are 62 days till our cruise! I'd really like to lose 10 pounds, but 15 would be fantastic! I've got two months to do it, so I should be able to. But it's going to take work and commitment.

Working in the gym....

2008-03-08T15:33:00.000-08:00

My daughter Jillian is trying out for the volleyball team. She really, really wants to make it this year, but they have 60 girls trying out for 30 spots, so half the girls won't make it. Jillian has always been a petite girl, but has grown several inches in the past two years, so now she's all legs and arms! lol!

So, she decided that she wanted to start working out to build up her stamina. We have a local Community Center with a really nice gym, so she and I have been going several days a week. I enjoy the treadmill more than anything else, but I also like the stationary bike. Jillian likes the treadmill too but also likes to work out on the weight machines as well.

There are a lot of men and women that come in while we are there... most of them are in very good shape. I can't help but wonder if they use some sort of supplement when they work out... I've heard of being able to purchase cheap supplements online through a company in Australia. They carry Redbak products which are supposed to be the best protein products in Australia.

Jillian finds out Monday after practice if she makes the team or not, so she really worked out hard today, and wants us to go back tomorrow too. If she makes it, she'll have practice every single night after school, or a game, so she'll definitely be in great shape by the end of the season! If she doesn't, she still plans to go to the gym often, so that she's in better shape next year....

I'm very proud of her, either way!

Wonder what her conversation is about?

2008-01-24T03:29:00.000-08:00

Biggest Loser...

2008-01-23T06:48:00.000-08:00

Everyone is having a Biggest Loser challenge...

The High School/Middle School in our town is offering a 9 week program for the kids who'd like to participate in a Biggest Loser Challenge! Becca has signed up for it as she still wants to lose at least 20 more pounds.

The high school gym teacher is in charge of this program. The kids all weighed in last Tuesday (over 50 kids participated!) and she gave them information on weight loss programs and exercise programs. She is taking each week's school menu and converting it to the Weight Watchers Points System, so that the kids can track what they eat. The gym and weight room will be open during lunch and after school for extended hours so that the kids can exercise and work out.

Becca stayed a couple nights last week to either work out in the weight room or do laps in the gym with a couple of her friends.

I hope that the gym teacher extends this for the last nine weeks of school as well. She will monitor their weight loss and encourage them to lose weight in a healthy way.

I think this program is fantastic! Kudos to the teacher!

Hair Loss in Women

2008-01-19T07:45:00.000-08:00

Hair loss in women who have PCOS is a very common problem. The reason that women don't grow new hair is not totally understood, but in the case of women with PCOS, excessively high levels of androgens (male hormones) are thought to be primarily responsible.

A male hormone called dihydrotestosterone (DHT), which is converted from testosterone, binds to sites on hair follicles and appears to make the follicles go into their "resting" phase sooner, which in turn starts to cause the hairs produced by those follicles to become thinner and thinner with each growth cycle.

Women with high or increasing levels of androgens, such as women with PCOS or who are menopausal, may find that the hair on the head is thinned, while facial hair is coarser. Although new hair is not produced, the follicles remain alive, suggesting the possibility of new hair growth.

So what can they do about it? One option for treating hair loss is with the use of medications. The only drug or medication approved by the FDA to treat female pattern baldness is Minoxidil, used topically on the scalp. Minoxidil was discovered before the 1980's but was used to treat high blood pressure, not baldness. However, those that tried the product found they had an unusual side effect.... hair growth!

Another medication that is not recommended for women, but does work well with men is Finasteride (Procerin).

You can read more about hair loss and check out the discussion board for those that suffer from hair loss over at publichealthforums.com.

Fruit Filled Puff Pancakes

2008-01-14T08:49:00.000-08:00

I love breakfast! Here is a great recipe that I got over at Better Homes & Gardens for a fruit filled Puff Pancake. It sounds delicious!

Fruit-Filled Puff Pancakes

Prep: 10 minutes
Bake: 25 minutes

Ingredients

* Nonstick cooking spray
* 1/2 cup refrigerated or frozen egg product, thawed, or 1 whole egg plus 1 egg white
* 1/4 cup all-purpose flour
* 1/4 cup fat-free milk
* 1 tablespoon cooking oil
* 1/4 teaspoon salt
* 2 cups fresh fruit (choose from sliced strawberries, peeled and sliced kiwi fruit or peaches, blackberries, blueberries, seedless grapes, sliced nectarines or apricots, and/or pitted and halved sweet cherries)
* 2 tablespoons orange marmalade, warmed

Directions

1. For pancakes, coat four 4-1/4-inch pie plates or 4-1/2-inch foil tart pans with cooking spray. Set aside.

2. In a large mixing bowl use a rotary beater or wire whisk to beat egg product or whole egg plus egg white, flour, milk, oil, and salt until smooth. Divide batter among prepared pans. Bake in a 400 degree F oven about 25 minutes or until brown and puffy. Turn off oven; let stand in oven for 5 minutes.

3. To serve, immediately after removing the pancakes from oven, transfer to 4 plates. Spoon some of the fruit into center of each pancake. Drizzle fruit with warmed orange marmalade. Makes 4 servings.

Good Food, Good Health Eating Plan Exchanges: 1/2 starch, 1/2 fruit, 1 fat/sugar.
Nutrition Facts
Close
Nutrition facts per serving:

* Calories 123
* Total Fat (g) 4
* Saturated Fat (g) 1
* Cholesterol (mg) 0
* Sodium (mg) 210
* Carbohydrate (g) 18
* Fiber (g) 2
* Protein (g) 5
* Vitamin A (DV%) 4
* Vitamin C (DV%) 69
* Calcium (DV%) 4
* Iron (DV%) 6

*Percent Daily Values are base on a 2,000 calorie diet

Are you addicted to sugar?

2008-01-07T19:02:00.000-08:00

My biggest problem when I get off track of watching what I eat is that I always end up eating junk food with lots of sugar in it.... cookies, candy bars, ice cream, and anything with sugar in it. I fully admit that I am a sugar addict.

Now that I'm back on track for 2008, what can I do about it? Well, I did a little research this week to try to figure out why I always end up eating the things that I promise myself I won't. I know I wrote above that I'm a sugar addict. Unfortunately, I'm not joking. I really am addicted to sugar, much the same that a smoker is addicted to nicotine or an alcoholic is addicted to booze.

So what can I do about it? After reading the ebook Weight Loss: How to Keep Your Commitment, I've learned how to say "no thanks" to fattening food, without having to struggle with cravings. I'm now eating nutritious food without feeling deprived, and without obsessing about the fattening food I chose not to eat. It taught me specific mental skills that help me to rise above the addictive cravings for sugar and fat.

If you want to learn more about how to cure your sugar addiction, I suggest you check out this great e-book by Jonni Good, Weight Loss: How to Keep Your Commitment. I honestly believe that you won't regret it. Even if you do, she offers an 8 week money back guarantee and you still get to keep the e-book! What have you got to lose, except your sugar addiction.

Have a Great day!

Exercise Bands...

2008-01-04T05:10:00.000-08:00

I love using exercise bands! I started using them when I purchased the Slim In 6 DVD set last year. The thing I like best about it is that you don't really feel like you're getting a work out! lol! You should use strength training every other day with a good cardio workout on the opposite days.

I found a great workout guide over at Prevention.com called We Found It! The Fastest Way To Sculpt. This is what I want! I have 6 weeks to get back in shape for our trip to Florida with the marching band. We leave Feb. 12th and I started working out again on January 1st... So I have exactly 6 weeks!

I started with the gazelle and elliptical machine in the evenings and I'm doing Slim in 6 and the bands in the morning while the girls are getting ready for school. My goal is to be back to where I was last summer so that I look pretty good in my bathing suit. I'm at the 'kind of sore' stage right now after 4 straight days of exercise! lol! But I am bound and determined to lose the weight I gained since Halloween.

31 Ways to Motivate Yourself to Exercise

2008-01-02T07:00:00.000-08:00

Here is a great article that I found over at ZenHabits.

How do you find motivation to exercise when you just don’t feel like getting off your butt? I ask myself this question every now and then, and I have the feeling I’m not the only one.

A few weeks ago, I wrote 4 Simple Steps to Start the Exercise Habit … and the fourth and final step was to add motivation as needed until the habit sticks. This post is to help you with that fourth step.

There are a million ways to motivate yourself to exercise, actually, but these are a few that have worked for me. And trust me, I’ve had days when I’ve struggled with exercise. Most recently, the things that have helped include finding a workout partner (one of the best motivators!), logging my exercise, reading magazines, books and websites, and rewarding myself.

How you feel after a workout. I always feel great after a good workout. It’s a high. And I let that motivate me the next time: “You know how good you’re going to feel, Leo!”
Time for you. While many people make time to take care of others (kids, spouse, other family, co-workers, boss), they don’t often make time to take care of themselves. Instead, make your “you” time a priority, and don’t miss that exercise appointment.
Calories burned. If you count calories (and it’s really one of the most effective ways to lose weight), you know that the more you exercise, the more calories you burn — and the bigger your calorie deficit.
Having fun. Exercise should be fun. If it isn’t, try a different kind of activity that you enjoy. As long as you’re moving, it’s good for you.
How you’re going to look. Imagine a slimmer, fitter you. Now let that visualization drive you.
Magazines. It motivates me to read fitness magazines. Not sure why, but it works.
Cover models. Sure, they’re genetically freaky, and probably Photoshopped to look perfect. But for some reason, looking at how good a cover model looks helps motivate me to work harder.
Blogs. I enjoy reading blogs about people who are into running, or losing weight. It can show the ups and downs they go through, and you can learn from their experiences.
Success stories. I find the success stories of others incredibly inspirational. If a fitness website has success stories, I’ll almost always read them.
Forums. Do the monthly challenge on the Zen Habits forums, or join another forum full of like-minded or like-goaled peopled. Check in daily. It really helps.
Rewards. If you exercise for a few days, give yourself a reward! A week? Another reward. Do it often in the beginning.
Fitting into new clothes. Wanna look good in a smaller size? Work out!
Being attractive. That’s always a good motivator, as I’m sure we all know. Edited to correct language.
Adrenaline rush. I get a rush when I exercise. Ride that rush to complete the workout.
Stress relief. Wound up after a long day at the office? Get out and work off that stress. It makes a world of difference.
Time for contemplation. I love, love the quiet time of exercise for thinking about things. Most of this post was written in my head as I exercised.
A workout partner. Best thing I’ve done.
An exercise class. Sign up for a class, perhaps with a friend, and you’ll be motivated to get there and work out.
A coach or trainer. Worth the money, just for the motivation.
An exercise log/graph. For some reason, writing it down is extremely important. Really. Do it for a week and you’ll see what I mean.
Your before picture. You often don’t realize how far you’ve come. Take pictures.
A 5K race or triathlon. Just sign up for one, and you’ll be motivated to train.
The dread of feeling “yuck” from not exercising. I hate how I feel after not exercising. So I remind myself of that when I feel tired.
Living long enough to see your grandkids … and play with them.
The scale. It’s not motivating to weigh yourself every day, as your weight fluctuates. But if you weigh yourself once a week, you’ll be motivated to have it keep going down, instead of up. Combine the scale with the measuring tape, and measure your waist.
Reaching a goal. Set a goal for weight, or your waist measurement, or a number of days to work out, or a number of miles to run this week. Setting and tracking a goal helps motivate you to complete that goal. Make it easily achievable.
Posting it on your blog. Tell people you’re going to lose weight or exercise daily, and report to them. You’ll make it happen.
Motivational quotes. I like to print them out or put them on my computer desktop.
Books. I just bought a strength-training book as a reward. It makes me want to hit the weights!
Others commenting on how good you look. When someone notices the changes in your body, it feels good. And it makes you want to work out more.
An upcoming day at the beach, or a reunion. Nuff said.

What are your motivations? Let us know in the comments.

2008-01-01T10:26:00.000-08:00

Holiday Eating Tips

2007-12-26T06:52:00.000-08:00

Okay, please remember, this is a JOKE! lol! But I just had to share!

I hate aspects of this time of year. Not for its crass commercialism
and forced frivolity, but because it's the season when the food
police come out with their wagging fingers and annual tips on how to
get through the holidays without gaining 10 pounds.

1. About those carrot sticks. Avoid them. Anyone who puts carrots on
a holiday buffet table knows nothing of the Christmas spirit. In fact
if you see carrots, leave immediately. Go next door, where they're
serving rum balls.

2. Drink as much eggnog as you can. And quickly. Like fine
single-malt scotch, it's rare. In fact, it's even rarer than
single-malt scotch. You can't find it any other time of year but now.
So drink up! Who cares that it has 10,000 calories in every sip? It's
not as if you're going to turn into an eggnogaholic or something.
It's a treat. Enjoy it. Have one for me. Have two. It's later then
you think. It's Christmas!

3. If something comes with gravy, use it. That's the whole point of
gravy. Gravy does not stand alone. Pour it on. Make a volcano out of
your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.

4. As for mashed potatoes, always ask if they're made with skim milk
or whole milk. If it's skim, pass. Why bother? It's like buying a
sports car with an automatic transmission.

5. Do not have a snack before going to a party in an effort to
control your eating. The whole point of going to a Christmas party is
to eat other peoples food for free. Lots of it. Hello? Remember college?

6. Under no circumstances should you exercise between now and New
Years, You can do that in January when you have nothing else to do.
This is the time for long naps, which you'll need after circling the
buffet table while carrying a 10-pound plate of food and that vat of eggnog.

7. If you come across something really good at a buffet table, like
frosted Christmas cookies in the shape and size of Santa. Position
yourself near them, and don't budge. Have as many as you can before
becoming the center of attention. They're like a beautiful pair of
shoes. You can't leave them behind. You're not going to see them again.

8. Same for pies. Apple. Pumpkin. Mincemeat. Have a slice of each.
Or, if you don't like mincemeat, have two apples and one pumpkin.
Always have three. When else do you get to have more than one
dessert? Labor Day?

9. Did someone mention fruitcake? Granted, it's loaded with the
mandatory celebratory calories, but avoid it at all cost. I mean have
some standards, mate.

10. And one final tip: If you don't feel terrible when you leave the
party or get up from the table, you haven't been paying attention.
Reread tips. Start over. But hurry! Cookieless January is just around
the corner.

Alternative exercise?

2007-12-24T10:35:00.000-08:00

A couple weeks ago, Jillian went to the local Martial Arts Academy for a Girl Scout meeting where they would learn self defense in order to earn a badge. She loved it! They got to learn all kind of neat moves and all the girls wanted to sign up for classes!

That really isn't a bad idea. Whether you're a young girl, or an adult, there's a lot you can learn about self-defense from Martial Arts. However, you need to be careful about which programs you get into. Are you looking for self defense? or just goofing around?

I found a site online that offers Close Combat Training that you can learn through DVD's in the privacy of your home. They state that you can find out the truth about Martial Arts from their site. Many people mistakenly believe that women cannot effectively defend themselves. That is a myth that Captain Chris' Close Combat program would gladly like to bust.

Captain Chris is the world leader in Self Defense. You can read his story of why he developed this system on his website at www.CloseCombatTraining.com It's a very interesting story of how he thought he was extremely well trained, but after being attacked, he realized he wasn't trained as well as he thought and spent a lot of money to search for the "real" answer to martial arts and self defense.

Now it's available to the public. Check it out! It could save your life!

Tuscan Chicken Soup

2007-12-12T04:06:00.000-08:00

Here's a great recipe from Prevention.com that I wanted to share.

A hearty, colorful stew like this one makes use of what's in your fridge and pantry to help you meet your daily quota for heart health: Harvard researchers found that people who consumed at least five servings of fruits and vegetables a day were 28% less likely to have had a heart attack or stroke than people eating fewer than 1.5 servings a day.

2 carrots, chopped (about 1 c)
1 rib celery, chopped (about 1/2 c)
2 Tbsp olive oil 1 med onion, chopped (about 1 c)
4 lg cloves garlic, minced (about 11/2 Tbsp)
1 lg bay leaf (or 2 sm)
8 c low-sodium chicken broth
3 c shredded roasted skinless chicken breast (1 lb)
3 plum tomatoes, diced
1/2 c grated zucchini (about 1 med)
1 can (15 oz) no-salt-added cannellini beans, rinsed and drained
1 can (14 oz) artichoke hearts in water, drained, rinsed, and roughly chopped
1 Tbsp chopped fresh oregano or 1/2 Tbsp dried
1 Tbsp finely chopped fresh sage or 1/2 Tbsp dried
1 Tbsp fresh thyme or 1/2 Tbsp dried
12 thin slices Parmesan cheese, cut with vegetable peeler (optional)

Time: 1 hour 10 minutes
Servings: 6 (12 cups total)

1. PLACE carrots and celery in small micro-waveable bowl. Add 1/4 cup water and cover top of bowl loosely with plastic wrap. Microwave on high 5 minutes or until vegetables are almost tender.

2. HEAT oil in stockpot over medium heat. Add onion and sauté 5 to 7 minutes. Add garlic and saut? another 1 to 2 minutes. Add steamed vegetables and bay leaf. Sauté 4 to 5 minutes longer.

3. POUR in broth. Add chicken, tomatoes, zucchini, beans, and artichoke hearts. Simmer 30 minutes. Remove and discard bay leaf. Add oregano, sage, and thyme and simmer an additional 5 minutes. Top each bowl with 2 slices of cheese, if desired.

Nutritional Info Per Serving

218 cal, 22 g pro, 19 g carb, 5 g fiber, 6.5 g fat, 1.5 g sat fat, 35 mg chol, 503 mg sodium

The garlic in this broth may improve blood flow by widening arteries

Health Insurance....

2007-12-10T11:10:00.000-08:00

With all of Becca's different illnesses and various doctors, we get statements from our insurance constantly. We are extremely lucky that my husband has a wonderful health care plan with his company, because otherwise, I don't know what we'd do.

I talk with people daily who don't have any type of insurance whatsoever! They just hope and pray that they don't get sick! With as many tests and procedures that Becca has had, we never would have been able to make it without the health insurance coverage.

So what do people do if they don't have health insurance? Maybe they are self employed or their employer doesn't offer it? Then most likely, they have to look into a private company to purchase health insurance.

I found a company called Advantage Medical Quotes which offers traditional healthcare options as well as group, self-employed and HMO and PPO plans. You start by entering your state and some basic information and they'll give you information on a plan that will work for you.

You pretty much can't live without some type of healthcare coverage, so if you are in need, check out Advantage. They should be able to help you out and give you some peace of mind.

Workouts for every mood. . .

2007-11-30T18:38:00.000-08:00

Don't let your emotions sabotage your workouts.

By Michele Stanten , Michele Stanten, Prevention's Fitness Director, is a certified group fitness instructor and counselor in the areas of weight control and stress management.

No matter how much you love your exercise routine, it can be hard to get yourself up for a salsa dance class when there's been another round of layoffs at work or your mother's ill. But studies have shown that even mild exercise--about 40 percent of your max heart rate--can lift your mood.

"Lots of people skip working out when their mood isn't ideal because they don't have the mental energy to switch gears," says mental health and exercise expert Jack Raglin, PhD, of Indiana University. "But the trick lies in finding the right workout to match the mood you're in." For example, some workouts have a calming effect, while others are stimulating. Here's what Raglin recommends to keep you exercising no matter what your state of mind:

When You're Angry "As tempting as it may be, skip the kickboxing," he advises. "You can't punch away anger. Instead, do something that involves your mind and keeps you from focusing and ruminating on what has you angry. Play racquetball, or take an aerobics class you've never tried. Learning new moves will free your mind from what's been upsetting you."

If You've Got the Blues "Studies have shown that even mild exercise, about 40 percent of your max heart rate, can lift your mood," says Raglin. "So, if you're not up for the usual high-energy stuff, do some leisure activity you enjoy, such as digging in your garden or walking in a park. View it as mental recreation, not exercise."

If You're Feeling Bored "Being around people is a quick and easy way to beat boredom. Playing a sport with them is even better," says Raglin. "Try some tennis or golf. Get together with a group that walks or goes for bike rides on a regular basis. Being outside with other people is invigorating and engages your mind."

When You're Stressed Out "When your brain is overwhelmed and anxious, you need to turn to a mindless activity to settle it down. Something repetitive such as swimming or walking on a treadmill requires little mental input and is most effective at reducing feelings of stress and increasing calmness," he says.

If You're on Cloud Nine A happy mood can sideline a workout as easily as a sad one, especially if you feel too "up" to do your same old routine. "Take advantage of good moods to go out and challenge yourself. See if you can run one more mile than usual, or add another set to your weight routine. Use that energy to feel even better," advises Raglin. If you don't have the time or opportunity to do something new, alter your usual workout. Let your mood be your guide.

Bites of Heaven...

2007-11-29T03:44:00.000-08:00

Peanut Butter Cookies with Chocolate Chunks

I'm a sucker for peanut butter and chocolate‑‑lucky for me they're both pretty healthy, if eaten in moderate amounts. Peanut butter is a good source of vitamin E and magnesium and contains mostly monounsaturated fat, which may reduce your risk of cardiovascular disease.

Serving size: 3 cookies

Calories: 141

Time: 25 minutes + cooling time

Servings: 12

1/4 c + 2 Tbsp packed dark brown sugar

1/3 c trans‑free spread or vegetable shortening

1/4 c chunky natural peanut butter

1 lg egg yolk

1/2 tsp vanilla extract

1/2 c all‑purpose flour

1/2 tsp baking powder

1/8 tsp salt

2 oz semisweet baking chocolate, broken into 36 sm chunks

1. PREHEAT oven to 350°F. Line 2 large baking sheets with parchment.

2. COMBINE sugar, spread, peanut butter, egg yolk, and vanilla extract in large bowl and mix until well combined. In medium

bowl, combine flour, baking powder, and salt. Add to peanut butter mixture and stir until well combined. Divide dough into 36

cookies, using 1 generous teaspoon per cookie, and place on baking sheets. Lightly press each cookie down with fingers until

slightly larger than a quarter and about 1/4" thick. Bake until lightly golden, 9 to 11 minutes.

3. REMOVE cookies from oven and immediately press a chocolate chunk onto center of each. Cool completely on baking sheet

or place in refrigerator 15 minutes to firm chocolate.

Nutritional Info Per Serving

(3 cookies) 141 cal, 2 g pro, 15 g carb, 1 g fiber, 8 g fat, 2.5 g sat fat, 17 mg chol, 105 mg sodium

Support group for PCOS!

2007-11-27T10:23:00.000-08:00

Finally! A support group for those with PCOS!

I've been a member of an online support group called MDJunction.com for Becca's headache problems. It has been a wonderful source of information and comfort to know that others are going through the same thing she is. They have over 600 different support groups available!

I noticed that they didn't have one for PCOS, so I wrote to the owner to ask about it. He told me that several other people had asked about it as well, so they've recently added it!

So, you can go to PCOS Support Forums and join in on the discussions there! Hope to see you there!

Butternut Squash and Parmesan Bread Pudding

2007-10-31T03:21:00.000-07:00

Here's a great Fall recipe that you might enjoy!

Ingredients

3 cups (1/2-inch) cubed peeled butternut squash
Cooking spray
1/2 teaspoon salt, divided
1 teaspoon olive oil
1 cup chopped onion
1 garlic clove, minced
2 cups 1% low-fat milk
1 cup (4 ounces) grated fresh Parmigiano-Reggiano cheese, divided
1/4 teaspoon black pepper
1/8 teaspoon ground nutmeg
3 large eggs
2 large egg whites
8 ounces (1-inch) cubed day-old French bread (about 9 cups)

Preparation

Preheat oven to 400°.

Arrange squash in a single layer on a jelly-roll pan coated with cooking spray. Sprinkle with 1/4 teaspoon salt. Bake at 400° for 12 minutes or until tender. Remove from oven; reduce oven temperature to 350°.

Heat oil in a medium nonstick skillet over medium-high heat. Add onion; sauté 5 minutes or until tender. Add garlic, and sauté 1 minute. Remove from heat; cool slightly.

Combine remaining 1/4 teaspoon salt, milk, 1/2 cup cheese, pepper, nutmeg, eggs, and egg whites in a large bowl, stirring with a whisk. Stir in squash and onion mixture. Add bread, and stir gently to combine. Let stand 10 minutes. Spoon into a 2-quart baking dish coated with cooking spray. Sprinkle with remaining 1/2 cup cheese. Bake at 350° for 45 minutes or until pudding is set and lightly browned.

Yield

6 servings

Nutritional Information

CALORIES 304(30% from fat); FAT 10.3g (sat 4.8g,mono 3.7g,poly 0.9g); PROTEIN 18.1g; CHOLESTEROL 122mg; CALCIUM 406mg; SODIUM 823mg; FIBER 4g; IRON 2.1mg; CARBOHYDRATE 35.3g

Pumpkin Muffins

2007-10-30T06:38:00.000-07:00

These sound delicious! Just perfect for a fall brunch!

Pumpkin Muffins
Low Calorie Recipe

Ingredients:

2/3 cup nonfat dry milk
6 tablespoons flour
1 teaspoon baking soda
Sugar substitute to equal 12-teaspoons sugar
2 teaspoons pumpkin pie spice
1 teaspoon cinnamon
Two eggs
1 cup canned pumpkin
1 teaspoon vanilla
1/2 cup grated carrots or zucchini
4 tablespoons raisins

Directions:

Combine sifted dry ingredients in separate bowl. Combine wet ingredients. Add dry ingredients to wet ingredients slowly. Bake at 350-degrees. for 20 minutes.

Recipe makes six servings.

Nutrition information per muffin:
Calories: 115
Total Fat: 2g
Carbohydrates: 19g
Protein: 6g

Bananas

2007-10-25T07:53:00.000-07:00

We love bananas in our house, but my daughter Jillian is really on a kick right now of wanting a banana for a snack every evening. So what are the health benefits of a banana?

Creamy, rich, and sweet, bananas are a favorite food for everyone from infants to elders. Sports enthusiasts appreciate the potassium-power delivered by this high energy fruit.

Bananas are one of our best sources of potassium, an essential mineral for maintaining normal blood pressure and heart function. Since the average banana contains a whopping 467 mg of potassium and only 1 mg of sodium, a banana a day may help to prevent high blood pressure and protect against atherosclerosis.

The effectiveness of potassium-rich foods such as bananas in lowering blood pressure has been demonstrated by a number of studies. For example, researchers tracked over 40,000 American male health professionals over four years to determine the effects of diet on blood pressure. Men who ate diets higher in potassium-rich foods, as well as foods high in magnesium and cereal fiber, had a substantially reduced risk of stroke.

A study published in the Archives of Internal Medicine also confirms that eating high fiber foods, such as bananas, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.

In addition to these cardiovascular benefits, the potassium found in bananas may also help to promote bone health. Potassium may counteract the increased urinary calcium loss caused by the high-salt diets typical of most Americans, thus helping to prevent bones from thinning out at a fast rate.

Do you jump rope?

2007-10-17T19:58:00.000-07:00

I haven't done much jump roping, but my girls want to give it a try, so we just bought a new one... I found this good article on the myths associated with jumping rope. Jump Rope - An Excellent Exercise.

Guess I don't have an excuses any more, do I? lol!

Soups On!

2007-09-28T05:50:00.000-07:00

Last night at our TOPS meeting, we talked about eating healthy soups! Yummm, I love soup! The weather is starting to change, and it's the perfect time for some good soup.

I found a great website this morning called Healthy Soup Recipe and just like the name says, it is filled with healthy soup recipes! It has step by step instructions for making the soup and even gives you pictures of each step! Now this is my kind of recipe! lol!

I'm going to try the Healthy Chicken Chowder soup.

My favorite soup to make is Vegetable soup in the crockpot. Here's a similar recipe to what I usually make:

A flavorful crockpot soup recipe with potatoes, tomatoes, and corn.

Crockpot Vegetable Soup Recipe

INGREDIENTS:

1 pound soup bones and 1 pound stew beef, cut in 1/2-inch cubes
2 quarts water
1 teaspoon salt
1 teaspoon celery salt
1/4 cup chopped onion
1 cup chopped carrots
1/2 cup celery, diced
2 cups potatoes, diced
1 can (12 to 16 ounces) whole kernel corn, undrained
1 can (14.5 ounces) tomatoes, diced
2 turnips, peeled and finely chopped

PREPARATION:

Place the beef, water, salts, onions, carrots and celery in slow cooker. Cover and cook on low for 4 to 6 hours. Remove the soup bones and chop any meat clinging to the bones; return to pot. Add potatoes, corn, tomatoes and turnips. Cover and cook on HIGH for 2 to 3 hours longer.
Serves 10 to 12.

52 Ways to Lose a Pound a Week

2007-09-13T03:55:00.000-07:00

Here is a great article from Prevention.com.

You can lose weight and keep it off forever. How can I be so sure? Besides mountains of research from leading experts, there are thousands of Prevention readers who have successfully done it. Over the years, their letters and e-mails have been filled with practical tips, as well as the pride and pleasure of people who feel great about themselves. They can run, jump, play on the floor with the kids, wear sexy clothes--newly empowered to do whatever they want.

Click here to read the rest of the article.

What a week...

2007-09-09T16:39:00.000-07:00

Once again another crazy week in our household... yes, it was nice to have a long weekend over Labor Day, but it made things at work even more crazy than usual....

Becca has had a pretty crappy time of it lately healthwise.... She complained last week of having pain in her lower back, and we were afraid that it was her kidneys because she's on a pretty high does of motrin for her abdominal pain. Luckily, it wasn't that.... but it was a lower lumbar strain. Our pediatrician referred her to a massage therapist and she felt that that might help. So, we made an appointment with a woman that a friend recommended. She went on Wednesday. She spent over an hour working on her back and her head.

We gave her Becca's whole medical history (boy did that take some time!) from her daily Headaches which are going on almost 3 years now, to her abdominal pain since last October, to them finding her bladder cancer in November, being diagnosed with PCOS in January, to the continued abdominal pain.... anyway, she tried several types of deep massage that she hopes may help her. She worked on her back, abdomen (because there are back muscles that actually can cause pain in the abdomen) and her neck and head.

She warned us that she'd feel like she got hit by a Mack truck 24-48 hours after she worked on her, and she was right.... Becca came to my office after work Thursday in tears. Her head pain was about 8 and she couldn't even think straight. She was supposed to go to work, but she called in sick and went home... she couldn't make it to school the next day either because the head pain was so bad. She also could barely move her neck. Luckily by Friday afternoon, things started to ease up and she started feeling better.

This morning, she said her head is pretty much back to normal (normal meaning pain but tolerable) but that her abdominal pain was actually a bit better and the back pain was gone! So I guess it was worth it, besides the two days of hell she went through.....

Unfortunately, her therapist had emergency gall bladder surgery Saturday morning! Can you believe it??? Not sure what we are going to do now.... We were supposed to call her Monday and let her know how things were going.

Please keep Becca in your prayers on Tuesday as we head to the Urological Oncologist for Becca's second bladder scope since her surgery. We needs lots of prayers that there is no sign of the cancer returning!!!!

Hope you all have a great week!

Vegetarian Lasagna

2007-09-04T09:07:00.000-07:00

Here is a recipe for Vegetarian Lasagna that sounds delicious!

Ingredients

8 dried lasagna noodles
1 10-ounce package frozen chopped broccoli
1 14-1/2-ounce can diced tomatoes
1 15-ounce can no salt added tomato sauce
1 cup chopped celery
1 cup chopped onion
1 cup chopped green or red sweet pepper
1-1/2 teaspoons dried basil or oregano, crushed
2 bay leaves
1 clove garlic, minced
1 beaten egg
2 cups fat-free ricotta cheese
1/4 cup grated Parmesan cheese
1 cup shredded part-skim mozzarella cheese (4 ounces)
1/8 teaspoon salt
1/4 teaspoon black pepper

Directions

1. Cook noodles and broccoli separately according to their package directions; drain well. Set aside.

2. For sauce, in a large saucepan stir together tomato sauce, undrained diced tomatoes, celery, onion, sweet pepper, basil, bay leaves, garlic, and salt. Bring to boiling; reduce heat. Summer reduce heat. Simmer, uncovered, for 20 to 25 minutes or until sauce is thick, stirring occasionally. Discard bay leaves.

3. Meanwhile, for filling, in a bowl stir together egg, ricotta cheese, Parmesan cheese, and black pepper. Stir in cooked broccoli.

4. Spread about 1/2 cup of the sauce in a 3-quart rectangular baking dish. Top with half of the noodles, half of the filling, and half of the remaining sauce. Repeat layers, ending with the sauce.

5. Bake, uncovered, in a 350 degree F. oven for 25 minutes; sprinke with mozzarella. Bake about 5 minutes more or until heated through. Let stand 10 minutes before serving. Makes 8 servings.

Are Summer Treats Adding to your Waistline?

2007-08-30T06:11:00.000-07:00

Unfortunately, they are mine! I'm having a very hard time this summer... and the biggest culprit seems to be ice cream. Here's a great article from caloriesperhour that gives some great ideas on cool treats!

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During hot weather you may find yourself reaching for a cool treat to help beat the heat. Ice cream cones and root beer floats may temporarily help relieve the heat, but they'll most certainly add calories -- and pounds -- where you want them the least.

It's true that there is something very refreshing about a treat that is sweet and cool on a hot day. But it doesn't have to be something that's high in calories and melts away your ambition to lose weight.

When picking something sweet and cool, aim for 100 calories or
less. Options include Fudgsicles, flavored yogurts that you can
place into the freezer, even pre-portioned servings of ice cream.
And for that root beer float, use diet root beer and a low calorie
ice cream.

Cool treats that incorporate nutrients from fruits are always a
great option. So don't forget fruit juice bars, or simply a handful
of cold, crisp grapes or berries!

To make a cool, refreshing smoothie, try whirling frozen berries in
a blender with skim milk and a little vanilla flavoring. You can
also enjoy a frozen banana, dipping it into 2 tablespoons of
chocolate syrup. But that totals 200 calories, so consider sharing
it with a friend!

Sliced peaches and nectarines can be served really cold or even
frozen with a drizzle of vanilla yogurt for a delicious, cool
treat. And don't forget about the melons I wrote about a few weeks
ago. You'll find the article in our newsletter archives if you
missed it.

Finding ways to trim calories can be even tougher when you're
feeling deprived. By having low calorie cool treats as desserts or
special snacks, you can cool off without consequences.

Healthy Regards,
Megan Porter, RD
http://www.caloriesperhour.com/news.html

Farmer's Market

2007-08-23T11:02:00.000-07:00

Do you have a Farmer's Market near you? I just love going to them!

Farmers' markets are a great place to find the freshest sweet corn, the reddest, ripest tomatoes and the most fragrant, flavorful strawberries. You can taste heirloom varietals and sample hard-to-find items like ramps, morel mushrooms, cardoons and quince. Many market vendors provide recipes and cooking tips for their products. Some markets sell house-made jams and hearth-baked breads, free-range chickens and fresh eggs, making gathering ingredients for tonight's dinner a snap.

We went to one last week and picked up a nice variety of both fruits and vegetables, as well as some home made bread that was heavenly!

Next time you see a Farmer's Market, stop in! I'm sure you'll be eating healthy that night!

Anniversary Present

2007-08-21T04:32:00.000-07:00

Mike forgot his wedding anniversary and his wife was really ticked off at him.

She told him, "Tomorrow morning, I expect to find a gift in the driveway that goes from 0 to 200 in under 6 seconds, AND IT BETTER BE THERE."

The next morning, Mike got up really early.

When his wife woke up a couple of hours later, she looked out the window, and sure enough, there was a small gift-wrapped box sitting in the middle of the driveway. Confused, the wife put on her robe, ran out to the driveway, and took the box into the house.

She opened it, and found a brand new bathroom scale.

Mike is not yet well enough to have visitors.

Where can you get help?

2007-08-03T09:34:00.000-07:00

Have you ever had one of those days when everything hurts? Like when you exercise for the first time and the next day, your muscles hurt with every single movement you make. Unfortunately, for some people, their body hurts constantly...

My Becca has suffered from a constant daily headache for 2 1/2 years. Yes, years. She has a headache every single day of her life. Some days, it's so bad, she can't get out of bed. Other days, it's bearable enough for her to go to school, but hard for her to concentrate. After countless doctor and hospital visits, and prescription after prescription of pain medication that did absolutely nothing, they diagnosed her with New Daily Persistent Headaches. The headaches will some day just disappear as quickly as they came. We're counting the days till that happens.

Some people have pain that is so intense that they may become addicted to prescription meds. To get pain pill addiction help, they can go to Meditox, which is a safe, confidential and effective home based medical detox program. We're extremely lucky that we haven't had to worry about that with Becca. But knowing the pain that she is in every day, I can understand why some people may become addicted to prescription drugs.

With Meditox, you'll get prescription drug addiction treatment right in your home. If you, or someone you know, needs Drug Detox Services, check out Meditox.

The PCOS Diet Cookbook

2007-07-30T18:21:00.000-07:00

I've been looking for a diet cookbook that would be good for Becca's PCOS. I found it! It's called The PCOS Diet Cookbook by Nadir R. Farid and Norene Gilletz.

This book is filled with over 300 recipes and variations for women with PCOS and ones that need to follow a low glycemic index diet. It includes introductory chapters about PCOS and shopping and meal planning.

If you have PCOS, it would definitely be a great addition to your kitchen! Check it out!

Ramp It Up!

2007-07-30T18:14:00.000-07:00

I took my exercising to the next level in Slim in 6 by doing the Ramp It Up section! It's 50 minutes long instead of only 25, so it's twice as long. Wow, did it seem long! lol!

It starts out with the exact same exercise as Start It Up, but a bit faster, which I like a lot. Then it goes into some new exercises and then down on the floor with a bit longer floor exercise. It ends with a few yoga moves. I truly felt like I got a great workout this morning and I'm very anxious to do it again tomorrow morning.

My weight this morning was 142.4. My goal for August is to lose those last 7 pounds. I plan to exercise every weekday morning and at least once on weekends.

Day Six!

2007-07-27T12:43:00.000-07:00

I've made it 6 days doing the Slim in 6 Start It Up dvd! I feel much better than I did earlier in the week! lol!

Tomorrow, I'll take it up a notch and do the next level which is 50 minutes.... wish me luck! lol!

Something for the BBQ

2007-07-25T05:36:00.000-07:00

Here is a great article about BBQ'ing from caloriesperhour.com that I wanted to share.

Thinking of cooking hot dogs, hamburgers and brats on the grill this summer? These foods all add lots of fat and calories to your meal, so you'd do well to think about venturing out a bit and grilling up some lower fat options.

There are plenty of other choices that are great for your taste buds as well as your waistline. Freshen things up a bit by grilling a variety of fruits, vegetables and lean meats.

Cooking vegetables right on the grill adds a wonderful flavor. Baste firm vegetables like peppers, corn, eggplant and mushrooms with balsamic vinegar. Then season them with herbs and place them on a hot grill until they are tender and brown, usually about 10 to 15 minutes.

Place harder root vegetables like carrots and rutabagas in heavy-duty foil and sprinkle them with a little water and seasoning. Then wrap the foil closed and place the bundle on the grill until the vegetables are tender.

Marinate lean meats, including poultry and fish, before grilling. A simple oil and vinegar dressing in a zip-top plastic bag works well and makes for quick cleanup. Brush on light, oil-based sauces during grilling, but baste with sauces containing sugars (fruit puree, honey, preserves) toward the end of the cooking so they don't burn.

Kabobs made from fruit are a delicious ending to any meal. Place them right on the grill, over low heat, until the fruit is hot and slightly golden.

To learn more about selecting and barbecuing lean meats, see Fire Up the BBQ and Make It Lean:

http://www.caloriesperhour.com/news_060510.html

To learn more about fun and healthy alternatives to meat, see Barbecuing Fruits and Vegetables:

http://www.caloriesperhour.com/news_060809.html

Treat yourself to something new from the BBQ this summer!

Day Four!

2007-07-25T05:25:00.000-07:00

Yes, I've made it four days with the Slim in 6! I'm not doing too bad today, but boy was I sore yesterday! I could barely walk... Mostly it was my butt and thighs. There are a lot of lunges and squats, so I'm sure that was what did it. I had quilting class last night and I'm piecing together a quilt, so I was up and down in my seat a lot and felt like a little old lady!

I was very tempted not to get up this morning and exercise, but I knew that if I continued, I'd feel better in the long run ... and I was right. I have so much more energy when I exercise! I can notice a huge difference in my energy level throughout the whole day. In the evenings, I'm getting more done, and I'm sleeping better too, just after 4 days. The scales are showing that I'm down about 1 1/2 pounds since this weekend... but I must confess that I was very bad with my eating over the weekend when we went camping ... so when I weigh in on Thursday at my TOPS meeting, I'm not sure if I'll show a loss even with all the exercise.

But, I'm going to keep it up! I get to switch to the next section this weekend and I'm anxious to see how much harder it is... I hope it's not too hard! lol!

I did it!

2007-07-23T08:55:00.000-07:00

I actually got up this morning at 6:30 a.m. and did the Slim in 6 dvd!!!! Woo Hoo! I'm so proud of myself! You have no idea how tempting it was to just hit that snooze button and roll back over. But I didn't. I got up and did the dvd, then got my shower.

I am determined to do it every morning this week. In the evenings, 3 days a week, I'll be doing the Strength Circuit training that I wrote about on July 13th. I also want to try to go for a walk every day this week at work. I walked one day last week and felt like I had gone for quite a while, so I measured it with my car after work and it was 1.2 miles. Not too bad. I try to walk briskly. But if I can do that a couple times during the week, in addition to the Slim in 6 in the mornings and the Strength training in the evenings, I should do pretty well in getting toned up!

Wish me luck in sticking to it!

Slim in 6. . .

2007-07-22T19:37:00.000-07:00

Well, I did the first Slim in 6 dvd tonight for the first time. Becca ordered them last week and has done it twice so far, but she did it when I was at work, so I couldn't do it with her. So, tonight we got home from camping for the weekend, and we did it together in the living room. I made it! lol!

It wasn't too bad. lol! Seriously, I did make it without too much trouble. My arms are very tired. I'm not used to using them that much! But that's what I need, to tighten up my underarms. They also do a lot of lunges, which will help tighten up my thighs, my other problem area! So this dvd is definitely going to be a good one for me.

So, I'm supposed to do this same dvd for 7 days straight, then I get to move up to the next level. I'm honestly going to try as hard as I can to keep up with it this week every day. My goal is going to be to get up at 6:30 a.m. and work out for 30 minutes before I have to get in the shower and get ready for work. I really want to try my best to do that every day.

Less than 3 weeks until we go to the beach and I'd really like to drop7 pounds by then... I really hope I can do it! These last few pounds have really been tough... I've been stuck between 142 and 145 for almost 3 months now. My goal weight is 135 and I'm at 142 right now, so I only need to lose 7 to get to my goal weight! But, I also really need to tone up.

So, that is what I'm going to work towards! I'll report my progress here!

Ten Healthiest 100 Calorie Snacks

2007-07-19T11:38:00.000-07:00

Found these great snack ideas over at Yahoo Food. Give them a try next time you're looking for a snack!

Snack Smackdown: The 10 Healthiest 100-Calorie Treats

Those 100-calorie snack packs are tasty, convenient, and perfectly portioned for calorie counters. And they're selling like iPhones on opening day. But what's nutritious about a handful of Cheese Nips or Oreo Thins (even with no creamy centers to lick!)? Instead, try these 10 far healthier 100-calorie treats. Stash them in your desk drawer, fridge, and/or car -- wherever hunger pangs hit you. The best part: Most will curb your appetite for hours because they're high in filling fiber or satisfying protein.

1. Mid-Morning Fill-Up Just add hot water to a 100-calorie packet of McCann's Instant Cinnamon Roll Irish Oatmeal, which smells ahh-mazing and comes sweetened with Splenda. No doughnut guilt and there's a bonus: 3 grams of filling, cholesterol-fighting oat fiber.

2. Peanut Butter Crackers Make sandwiches out of 6 All Bran Multi-Grain Crackers (45 deliciously crunchy calories) and 1½ teaspoons peanut butter (45 smooth calories). You'll get about 2 grams of fiber and a little healthy fat.

3. Apple Mousse Mix a cup of unsweetened applesauce (50 calories) with 3 tablespoons of fat-free nondairy topping (45 calories), and ¼ teaspoon of cinnamon. Make a batch at a time and refrigerate in portable snack cups. Supplies 20% of your daily vitamin C and counts as 1 serving of fruit. Sweet.

4. Veggies and Dip Flavor up ready-to-eat veggies from the produce section -- which have almost no calories -- with a dip: 2 tablespoons of hummus (60 calories) or light ranch dressing (80 calories). For the veggies, think broccoli and cauliflower florets, baby carrots, snap peas, pepper strips, baby squash -- all of them filled with fiber, vitamins, and protective phytonutrients.

5. Café Mocha Stir a packet of Swiss Miss No-Sugar-Added Hot Chocolate mix (60 calories) into hot coffee for an instant afternoon pick-me-up that only tastes decadent. It actually delivers 30% of your calcium, 6% of your iron, and even a gram of fiber. Add a splash of milk for more goodness. Compare that to 200 calories for the smallest Caffe Mocha at Starbucks (2% milk, no whip), with 6g of fat.

6. Mexican Potato Microwave a medium potato and slice in half (80 calories). Save one piece for tomorrow. Mash the other half inside the potato skin and top it with 2 tablespoons of salsa (10 calories). Eat the whole thing, skin too. Warm-spicy-satisfying and 2 grams each of protein and fiber, some vitamin C, plus a little iron.

7. Finger Food Munch edamame like nuts: ½ cup of these quick-cooked frozen soybeans (about 95 calories) makes a great nibble, which is why they're a staple at hip bars -- which probably don't care that they're serving you 8 grams of protein, 4g of fiber, and lots of minerals.

8. Snack on a Mini-Meal When you're starving but trying to hold back, try this: Wrap a Morningstar Farms Vegan Burger (100 calories), a tomato slice, hamburger pickles, and a little mustard or ketchup in lettuce leaves instead of bread. The 10g of protein will keep you filled till it's really mealtime.

9. Happy Hour Combo Mix 1/2 cup of tomato juice (22 calories) with ½ tsp Worcestershire sauce, 2 drops of Tabasco sauce, and a dash of lemon juice. Serve over ice with a celery stick and about a dozen dry roasted peanuts (about 60 calories). Have a second "drink" if you like -- no biggie!

10. Healthy Confetti Crisps If chips are your downfall, make a batch of these RealAge crisps and divide into 6 portions (95 calories each). Much through a bag while sipping your club soda and lime. If you remember to, enjoy the good fat from the olive oil and the fiber and vitamins in the veggies -- though these taste so good you may forget they're healthy.

REALAGE CONFETTI CRISPS
6 servings, 95 calories each

2 Tbsps. olive oil
1/2 tsp. garlic salt
1/2 tsp. dried dill weed
1/8 tsp. pepper
1 cup each of peeled and thinly sliced purple potatoes, carrots, and parsnips

Mix the oil and seasonings together, add the vegetables, and toss to coat. Arrange in a single layer on a baking sheet lightly sprayed with olive oil. Bake at 350 degrees for 20-25 minutes, or until crisp and golden brown.

Boost Metabolism with Strength Circuit

2007-07-13T06:22:00.000-07:00

I found a GREAT Strength training program that I've printed out and am planning to use starting tonight!!! I found it at Prevention.com . They have 4 routines in this article, but I like the first one best. I've been looking for something like this and couldn't find one I was really happy with, but I have a feeling this is going to be it!

Boost Metabolism with a Strength Circuit

It includes Lateral Lifts, Chest Flies and Press, Plie Squats, One Arm Rotation Rows, Lunges, Tuck and Crunches, Uppercuts, and Rotating Knees. Only 9 exercises, but they work out your whole body. For the first two weeks, you are supposed to do this routine 3 times a week on non consecutive days using light dumbbells. Start off with 1 set of 12 to 15 repetitions of each move without stopping, or rest for no longer than 15 seconds. For weeks 3 and 4, you increase to repeating the circuit twice so that you're doing a total of 2 sets per exercise. After 4 weeks, increase the weights by 1 to 3 pounds.

I'll let you know how I feel after doing it tonight!

Smoking and Weight Loss

2007-07-12T06:49:00.000-07:00

I'm not a smoker and never have been. But I have some friends who have run into the problem of gaining weight once they have quit smoking. I found this great article over at Calories per hour that may help if you're trying to kick the habit and are afraid you'll gain weight.

I thought this was a good ad :)

Smoking and Weight Loss

Heavy smokers and people who have smoked for a long time often gain a few pounds after they quit smoking. Unfortunately, smokers often use this fact to justify continuing to smoke. But this weight gain isn't inevitable.

Weight gain can be avoided by eating less and/or exercising more. And if you're making poor food choices now, simply eating healthier foods can do the trick.

Here are some of the reasons why quitting smoking causes people to gain weight:

Smoking increases your metabolism, the rate at which you burn calories. So quitting smoking will cause your metabolism to decrease a little to its normal rate.
People who quit smoking are inclined to eat more because they reach for snacks as a substitute for cigarettes.
People who quit smoking are inclined to eat more because food tastes better!

Quitting smoking is difficult enough without the fear of gaining weight. The primary reason that people gain weight when they quit smoking is that they tend to eat more, and you can control that. If you can keep from turning to food in place of cigarettes, and make a few adjustments to your eating and exercise habits, you won't have to gain any weight at all.

You know that smoking is bad for you. Now read what the American Lung Association says will happen when you quit smoking:

After 20 minutes:

Your blood pressure will decrease.
Your heart rate will decrease.
The temperature of your hands and feet will increase.

After 8 hours:

The level of carbon monoxide in your blood will drop to normal.
The level of oxygen in your blood will increase to normal.

After 24 hours:

Your chance of heart attack will decrease.

After 48 hours:

Your nerve endings will start to regrow.
Your ability to smell and taste will improve.

After 2 weeks to 3 months:

Your circulation will improve.
Your lung function will improve.
Aerobic activity (e.g., walking) will become easier.

After 1 to 9 months:

Symptoms including coughing, sinus congestion, fatigue, and shortness of breath will decrease.

After 1 year:

Excess risk of coronary heart disease will decrease to half that of a smoker.

After 5 to 15 years:

Risk of stroke will decrease to that of people who have never smoked.

After 10 years:

Risk of lung cancer will decrease to half that of continuing smokers.
Risk of cancer of the mouth, throat, esophagus, bladder, kidney, and pancreas will decrease.
Risk of ulcers will decrease.

After 15 years:

Risk of coronary heart disease will decrease to that of people who have never smoked.
Risk of death will decrease to near the level of people who have never smoked.

You don't have to gain weight if you quit smoking. And you'll be healthier, have more friends and more money, and smell better.

Sweet Potato Fries

2007-07-10T18:39:00.000-07:00

Tasty Sweet Potato 'Fries'

I got this recipe from Angie Newton's Losing It and Loving It newsletter. Sounds delicious!

You will need one medium to large sweet potato, peeled.

Preheat oven to 450 degrees.

Cut sweet potato into 1/4 inch thick slices. Line a cookie sheet with aluminum foil and spray foil with fat free olive oil spray. Arrange sweet potato slices on the cookie sheet and then spray the top of the sweet potatoes. Now you can sprinkle with sea salt or your choice of seasoning.

Bake in oven for 8-10 minutes. No turning required. If you prefer crispier 'fries', bake a bit longer.

Natures Cures in Fruits

2007-07-06T08:07:00.000-07:00

I love fruit, and so does the rest of my family. We're not big veggie eaters, so I push my kids to eat fruit as much as possible.

I found a great article over at Natures Cures where Diane gives the following list of fruits and their benefits to our body. Great, great list!

APPLES - the pectin in apples lowers cholesterol. They also stimulate digestion and help relieve constipation. Remember, "an apple a day keeps the doctor away"!
APRICOTS - they are high in vitamin A and other minerals (like iron). Those clean the blood of impurities, and help us get over anemia. Apricots also help with acidic conditions and sluggish digestion and are helpful to inflamed bronchial tubes.
AVOCADOS - they contain essential fatty acids that our heart, brain and skin need. And, yes, they are a fruit!
BANANAS - they have been known to heal diarrhea, colitis, ulcers and constipation. The potassium in them makes them perfect for athletes as it gives quick yet lasting energy.
BLUEBERRIES - help clean the blood and ease inflammation. Adding blueberries to your diet can help with constipation, diarrhea, anemia and menstrual problems.
CANTALOUPE - is rich in potassium, vitamins A and C. Helps heal constipation, stiff joints, blood disorders, and obesity.
CHERRIES - cleanse kidneys, liver and urinary system. Rich in magnesium and iron they are excellent for high blood pressure, anemia and arthritis.
CRANBERRIES - help the kidneys and bladder because their acidity creates an environment where bacteria cannot thrive. Also used to clarify the complexion.
DATES - They are an energy - giving source of dietary fiber, iron and potassium.
GRAPES - have easily digested sugar for energy. Potent cleansers for liver and kidneys.
KIWIS - higher in vitamin C than most fruits.
LEMONS - they are a natural antiseptic, which makes them a powerful internal cleanser for the whole body.
MANGOES - helps strengthen poor digestion and overcome acidity in the body. Will help calm inflamed kidneys. They are also rich in beta carotene.
ORANGES - will help with high blood pressure, lung problems and vitamin C deficiency. They are alkalizing to the body.
PAPAYAS - rich in papain, which helps the digestive system. Contain a large amount of alkaline minerals, especially calcium, vitamins A and C.
PEACHES - improve color and health of the skin and the complexion. Valuable in treating anemia, sluggish digestion and high acid blood conditions.
PLUMS - great energizers and cleansers of the intestinal tract. They have a mild laxative effect which gives them the ability to relieve gas and hemorrhoids.
RASPBERRIES - have the ability to heal obesity, high blood pressure and constipation. Their ellagic acid is helpful in treating cancer. High in vitamins A and C.
STRAWBERRIES - rid the bloodstream, liver and intestines of toxins. They can benefit stiff joints and rid the body of excess catarrh.

7 Day Fitness Boot Camp

2007-07-05T12:41:00.000-07:00

This is exactly what I need to get me motivated again! Becca and I have kinda of stalled on our exercise program, so I've signed up for this 7 Day Fitness Boot Camp to help us get started again!

7 Day Fitness Boot Camp

Check it out and let me know what you think!

Why Drinking Water Is Important for Weight Loss

2007-06-29T11:18:00.000-07:00

This is a great article from CaloriesPerHour.com that I wanted to share here on my blog. I am usually pretty good about drinking water, but some days it will suddenly dawn on me that I haven't had any! I think I might need to make a sticky to put on my computer screen to remind me to drink more!

Why Drinking Water Is Important for Weight Loss

There are many reasons why it is important to drink water, especially if you are dieting:

Initial weight loss is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration.
The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.
Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body.
Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.
Water helps maintain muscle tone by assisting muscles in their ability to contract, and it lubricates your joints. Proper hydration can help reduce muscle and joint soreness when exercising.
A healthy (weight loss) diet includes a good amount of fiber. But while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.
Drinking water with a meal may make you feel full sooner and therefore satisfied eating less. Note, however, that drinking water alone may not have this effect. In order to feel satiated (not hungry), our bodies need bulk, calories and nutrients.

How Much Water Should I Drink?

You have probably heard that you should drink eight 8-ounce glasses of water a day. How much water you actually need depends on your weight, level of activity, the temperature and humidity of your environment, and your diet. Your diet makes a difference because if you eat plenty of water-dense foods like fruits and vegetables your need to drink water will be diminished.

You can do some research and use a calculator and measuring cup if you like, but nature's pretty good at letting you know the right amount to drink. When you drink enough water, your urine will usually be pale yellow, though vitamin supplements and antibiotics can discolor it. On the other hand, you shouldn't need to run to the bathroom too frequently. When in doubt, drink a little more.

Do not worry that drinking water will give your body a bloated look. There are a number of causes of water retention, including consuming too much salt. But drinking water is not one of them.

It is possible to harm yourself by drinking too much water, but it takes quite an effort. Either through obsessive-compulsive behavior or extended athletic activity, drinking large amounts of water can dilute the electrolytes (sodium and potassium) in your blood to the point that it interferes with brain, heart and muscle function. Athletes compound the problem with the loss of sodium (salt) through sweating, but can drink electrolyte replacement drinks like Gatorade Endurance Formula to help keep things in balance.

Tips on Drinking Water

Drinking other liquids also provides your body with a source of water, but note that diuretics cause your body to expel water. Diuretics include caffeinated drinks (coffee, tea and soda) and alcohol. When drinking diuretics, drink more water to compensate.
When drinking alcohol, drinking water along with it as well as before and afterward may eliminate a hangover headache and feeling of tiredness. The water is optional; driving is not.
When you feel thirsty, you are already dehydrated. Try to avoid this situation by drinking in advance. Be especially careful when participating in activities where you won't be able to stop to get caught up.
You've heard countless advertisements telling you what product to start your day with. We recommend a couple of glasses of water to rehydrate your body. No charge.

We're Back!

2007-06-28T12:24:00.000-07:00

We've been off on vacation for Becca's Make A Wish trip to Orlando! Check out my Bev's Bits blog to read all about it and see some of the pictures that Becca and I took.

TOPS going well...

2007-06-19T08:37:00.001-07:00

Well, our local TOPS group has been going strong for 6 months now! We have 10 ladies coming on a regular basis and most of them are doing fantastic! Our top loser has lost just over 35 pounds since February and is averaging about 7 pounds a month. She looks fantastic! I think she only has about 20 pounds to reach her goal.

I started the group in our church for both Becca and I, but unfortunately, Becca has to work every Thursday evening, so she hasn't been to a meeting in quite some time. She still continues to lose though, which is awesome! She's lost almost 20 pounds since February, so about 5 pounds a month. That's not a lot, but it sure is better than nothing!

I'm about 8 pounds away from my goal weight and I keep going up and down and up and down each week. I'm the same weight now as I was at the beginning of April.... so I've got to get my butt in gear and get serious, but not till we get back from vacation next week! lol!

If you are stuck with your weight loss, and need some encouragement, I strongly recommend seeing if there is a local TOPS group near you. It's a support group, not a weight loss plan, and it is much, much less expensive than weight watchers or other programs.

When I was looking for a TOPS group near me, the closest one was about 20 minutes from my house and to be honest, it was filled with a bunch of older women who had been going for years and were in it more for the socializing than they were for the weight loss. So I called the area coordinator and she told me that with 4 ladies, I could start my own group! So that's what I did. I found 3 other friends and we started our own group. It has now grown to 10 active ladies and we have a great time. The programs that TOPS provides for us to follow are very simple and easy.

Let me know if you're a TOPS member and how your group is doing!

Easy Ways to Eat 5 Fruits & Veggies Each Day

2007-06-13T07:33:00.000-07:00

Tricks for Healthy Treats

-- By Laura Bofinger, Staff Writer at SparkPeople

"Eat your fruits and vegetables." We've heard it all of our lives. If only it were so simple.

Our bodies crave fruits and vegetables more than just about any other food because we tend to get far fewer of them than we need. We often think we'd survive just fine on 2-3 servings a day – or less. But the Centers for Disease Control and Prevention and the USDA both recommend at least 5 servings per day! What you’re missing could be the difference between just surviving and all out thriving.

With just a little thought and a tiny bit of effort in snack preparation, you can make these nutritious foods more convenient and accessible.

Tips and Tricks

Add fruit to your cereal, oatmeal, waffles or pancakes at breakfast.
Create your own yogurt flavors with plain yogurt and different combinations of fresh fruit.
Snack on raw vegetables or fruits instead of chips or pretzels. Keep sugar snap peas, raisins or carrot sticks in your car, your office or your backpack.
Use chunky salsa instead of thick, creamy snack dips.
Drink 100% juice instead of addictive coffee, tea, or soda.
Going out to lunch? Take a trip to the grocery salad bar. Use lots of dark green leaves and other vegetables instead of piling on all of the extras like eggs, bacon and cheese.
Add frozen veggies to any pasta dish. It's an easy way to get in another serving of the good stuff.
Keep fruits and vegetables in line of sight. Grapes, oranges, bananas, and apples make a colorful bowl arrangement on the table. If you see them, you will eat them.
Dried fruit is just as portable as potato chips -- and less messy. It tastes especially good when added to basic trail mix.
When cooking vegetables, makes 2-3 times more than you need and immdiately store the extra away for tomorrow. It'll save you time later on.
Add your own beans and vegetables (tomatoes, spinach, peppers, cabbage) to canned and quick-serve soups.
If you must have pizza, load on extra veggies and pineapple instead of fatty meats and extra cheese.
Try berries, melons or dates for a naturally sweet dessert rather than the usual candy bar, cookie, or ice cream sandwich.
Frozen fruit and veggies are nearly as healthy as the fresh stuff, and only take minutes to prepare.
Combine fruit with your main meal courses. Raisins, apples and tangerine slices add sweet, crunchy variety to a salad. Apples complement pork, pineapple is great with fish, and orange slices are perfect with chicken.

Besides being packed full of nutrients, fruits and vegetables can also be quite filling. They may even ward off any empty calorie snacking that might follow! Don’t be discouraged by the recommended 5 servings a day. The guide below shows that one serving is less than what you might think.

One serving equals:
1 medium piece of fruit
½ cup fruit or vegetables (raw, cooked, canned, or frozen)
1 cup of leafy salad greens
¼ cup of dried fruit
¾ cup or 6 oz. of 100% juice
½ cup cooked peas or beans (from canned or dried)

Blueberry Muffins

2007-06-12T04:32:00.000-07:00

Blueberry Muffins

A lower-fat version of a perennial favorite. Prep and bake in less than 25 minutes!

INGREDIENTS
1 cup unsweetened blueberries, fresh or frozen
1-3/4 cups all-purpose flour
2-1/2 teaspoons baking powder
1/3 cup sugar
1 egg, slightly beaten
1/4 cup olive oil
1/2 cup skim milk
1 teaspoon sugar

DIRECTIONS
1. Preheat oven to 400° F. Lightly spray a muffin tin with vegetable spray.
2. Wash and drain blueberries. Set aside.
3. In a large bowl, sift flour, baking powder and 1/3 cup sugar together.
4. In a small bowl, combine egg, oil and milk.
5. Pour all at once into dry ingredients. Stir just enough to blend. Gently stir in blueberries.
6. Pour batter into prepared muffin tin, filling each cup 2/3 full. Sprinkle lightly with 1 teaspoon sugar and bake 17 minutes, or until light brown. Allow muffins to cool 2 minutes before removing from pan.

NUTRITION INFO (per 1 muffin serving)
Calories: 119.4
Fat: 0.8 g
Carbohydrates: 24.9 g
Protein: 3.1 g

Prayer Improves IVF Pregnancy Rate

2007-06-07T05:58:00.001-07:00

Even though at this stage in my daughter's life, we aren't concerned about pregnancy and her PCOS, I know that it is something she'll have to think about in the future when she is married and wants kids.

I read an article about how prayer has helped improve the pregnancy rate in women who are undergoing IVF! Well duh! Of course it helps! lol! Anyway, here's the article. You can read it right from the website by clicking here.

By the way, I love this picture of a woman's pregnant belly and the little foot imprint!

Prayer Improves IVF Pregnancy Rate

ARTICLE: Does prayer influence the success of in vitro fertilization-embryo transfer?, Cha, KY et al, J Reprod Med, 2001; 46(9):781-7

ARTICLE SUMMARY: 219 South Korean women (age 26-46) undergoing in-vitro fertilization-embryo transfer were randomly assigned to one of two groups: One group received intercessory prayer; the other group did not. The intercessory prayers were carried out by groups in the U.S., Canada, and Australia. Those receiving prayers experienced a pregnancy rate of 50% vs. 26% in the no-prayer control group. These results were independent of any other clinical variables.

DOCTOR'S COMMENTS: Regardless of whether you believe in prayer, this article does demonstrate that you can benefit from outside support, in whatever form it may take. Whether your goal is to become pregnant, lose weight, stay on a healthy diet, or be consistent with your exercise, support from other people will help you to get where you want to go. Or possibly you're experiencing emotional pain because of PCOS (polycystic ovarian syndrome). It's important to find others who can understand how you feel.

Cheesy Recipes

2007-06-05T18:58:00.000-07:00

My family has always been big on cheese and pasta....

I found this recipe for Mac and cheese and I can't wait to try it!

Creamy Two Cheese Macaroni

1/4 Cup Flour
2 1/2 Cups Fat Free Milk
1 Cup Sharp Cheddar Cheese, shredded
6 oz Velveeta Light Processed Cheese, cubed
6 Cups Elbow Macaroni, cooked
Cooking Spray

Preheat oven to 375. Spoon flour into a cup and level. Heat a large pan on medium heat. Add flour and gradually add milk. Stir with a whisk to blend. Cook until thick. About 8 minutes. Stir in 2/3 cup of the cheddar cheese, and the velveeta. Cook 3 minutes until the cheese melts. Remove from heat and add the macaroni. Stir until blended. Spray a casserole dish with cooking spray. Spoon mixture into it. Sprinkle with the remaining cheese. Bake for 25 minutes. Serve.

Serves 9
Per Serving: 1 cup = 260 Calories
Food Points: 5.5

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Here's another one for Fettuccine Alfredo that sounds delicious!

Fettuccine Alfredo

1 Can evaporated skimmed milk
1 Tablespoon olive oil
1 stalk celery
2 cloves garlic -- (cut in 1/2)
1/2 cup onion -- (cut in large chunks)
1/2 each green pepper -- cut in strips
4 Cups Fettuccine Noodles -- cooked
1/2 cup Parmesan Cheese -- shredded fresh

Combine milk, oil, garlic and veggies; simmer 10 minutes. Boil Fettuccine according to package. Drain. Put pasta and milk/veggies back into pan (the idea is that this should be hot enough to melt the cheese). Add cheese (Take some time with this, otherwise you will end up with a glob of cheese). Cover pan and let set 5 minutes before serving.

Serves 4
Per Serving: 1 Cup = 283 Calories
Food Points: 6

Enjoy!!!!

It's Blogtipping Day!

2007-06-01T19:18:00.000-07:00

Yep, it’s Blogtipping day! The first calendar day of each month is a new Blogtipping Day. I first started this on my Craft Blog, but this month, I'm planning to participate with all 4 of my blogs!

Here’s my list for June. Since dieting, weight loss and good nutrition are very important to women with PCOS, I'm going to concentrate on blogs that deal with those topics. Enjoy!

Blogtippee #1: Pinch of...

This blog is written by an Australian mom of 2 and tells about her weight loss journey. She's got a lot of great posts about carbs and other interesting topics.

Blogtippee #2 The Diet Pulpit

What a humorous blog! It's filled with silly stories, pictures and some great recipes! It's a fairly new blog, but she's doing a great job!

Blogtippee #3 A New You, NOW!

Another fairly new blog, but she's got some great information included already! Her posts really make you think... which is a really good thing!

That’s it for this month! Take a moment to check out each of these fantastic craft blogs! Come back next month to see who I Blogtipped!

The Blind Girl

2007-05-31T13:05:00.000-07:00

This is PCOS related, but it's definitely something to remember....

There was once a blind girl who hated herself for no other reason except that she was blind. She hated everyone, except her loving boyfriend. He was always there for her. She said that if she could only see the world, she would marry her boyfriend.

One day, someone donated a pair of eyes to her and then she could see everything, including her boyfriend. Her boyfriend asked her, "Now that you can see the world, will you marry me?" The girl was shocked when she saw that her boyfriend was blind. Not wanting to be burdened by a 'blind' person, she refused to marry him.

Her loving, devoted and understanding boyfriend walked away in tears. His heart obviously broken.

The girl who had been so fortunate to have the world opened up to her, continued enjoying it; day in and day out.... trying to never miss a single pleasure life had to offer.

One day she received a letter from her ex-boyfriend stating simply.......

"I sincerely hope you enjoy your life. Your happiness was all that ever mattered to me. I am so happy that you are enjoying life as I always hoped you could. I would like to ask one parting favor of you my dear ... Just take care of my eyes."

This, as sad as it may seem, is how the human brain changes when our status changes. Only a few remember what life was like before and who's always been there even in the most painful situations.

Life Is A Gift

Today before you think of saying an unkind word - Think of someone who can't speak.

Before you complain about the taste of your food - Think of someone who has nothing to eat.

Before you complain about your husband or wife - Think of someone who's crying out to God for a companion.

Today before you complain about life - Think of someone who went too early to heaven.

Before you complain about your children - Think of someone who desires children but they're barren.

Before you argue about your dirty house, someone didn't clean or sweep -
Think of the people who are living in the streets.

Before whining about the distance you drive - Think of someone who walks the same distance.

And when you are tired and complain about your job - Think of the unemployed, the disabled and those who wished they had your job.

But before you think of pointing the finger or condemning another - Remember that not one of us are without sin and we all answer to one maker.

And when depressing thoughts seem to get you down - Put a smile on your face and thank God you're alive and still around.

Counting Calories

2007-05-30T10:44:00.000-07:00

Along the same lines as the 100 Calorie Packs I wrote about previously, I'm always looking for quick and easy ways to keep track of the calories I eat each day. I found a great site that does the calorie counting for you! It's called My Fitness Pal.

This site offers a free calorie counter that is so simple and easy to use! And the best part is, it learns from you! We often eat the same foods over and over again, and this program remembers what you've eaten most often in the past, and makes it easy for you to add those foods to your log. The more often you track your meals, the easier it becomes!

My Fitness Pal works with any diet, whether it's Atkins, Weight Watchers, South Beach and others. They also offer messages boards that provide motivation and help 24/7. And the best part is, it's FREE!

So if you're looking for a quick and easy calorie counter, check out MyFitnessPal.com.

100 Calorie Packs

2007-05-30T05:56:00.000-07:00

Have you seen these? I think these are an extremely smart marketing idea. I'm one of those people that has a hard time stopping at just one handful out of the bag of chips, or a couple cookies out of the box. With these 100 calorie packs, it's so much easier to stop after 100 calories! You've finished the bag, and you're done. Check out all the manufactures who offer 100 calorie packs:

Balance Bar
Hostess
Oberto
Pepperidge Farms
Jell-O Pudding
Orville Redenbacher's Popcorn
Chex
Jolly Time
Pop Secret
Frito Lay Brands
Keebler
Pringles
Goldfish
Klondike
Thomas'
Hershey's
Nabisco
Vitalicious

Yosemite Chicken Stew and Dumplings

2007-05-30T03:27:00.000-07:00

Skinless chicken is the basis of this delicious stew; cornmeal dumplings are made with low-fat milk.

INGREDIENTS
Stew

1 lb. skinless, boneless chicken meat, cut into 1" cubes
1/2 cup onion, coarsely chopped
1 medium carrot, peeled and thinly sliced
1 stalk celery, thinly sliced
1/4 teaspoon salt
Black pepper to taste
1 pinch ground cloves
1 bay leaf
3 cups water
1 teaspoon cornstarch
1 teaspoon dried basil
1 package frozen peas

Dumplings

1 cup yellow cornmeal
3/4 cup sifted whole wheat flour
2 teaspoon baking powder
1/2 teaspoon salt
1 cup low-fat (1%) milk
1 tablespoon olive oil

DIRECTIONS
Stew
1. Place chicken, onion, carrot, celery, salt, pepper, cloves, bay leaf, and water in a large saucepan. Heat to boiling; cover and reduce heat to simmer. Cook about 1/2 hour or until chicken is tender.
2. Remove chicken and vegetables from broth. Strain broth.
3. Skim fat from broth; measure and, if necessary, add water to make 3 cups liquid.
4. Mix cornstarch with 1 cup cooled broth by shaking vigorously in a jar with a tight-fitting lid. 5. Pour into saucepan with remaining broth; cook, stirring constantly, until mixture comes to a boil and is thickened.
6. Add basil, peas, and reserved vegetables to sauce; stir to combine.
7. Add chicken and heat slowly to boiling while preparing cornmeal dumplings.

Dumplings
1. Sift together cornmeal, flour, baking powder, and salt into a large mixing bowl.
2. Mix together milk and oil. Add milk mixture all at once to dry ingredients; stir just enough to moisten flour and evenly distribute liquid. Dough will be soft.
3. Drop full tablespoons of dough on top of braised meat or stew. Cover tightly; heat to boiling. Reduce heat (do not lift cover) to simmering and steam about 20 minutes.
Serves: 6

NUTRITION INFO (per 1.25-cups stew & 2-dumpling serving)
Calories: 299.9
Fat: 4.5 g
Carbohydrates: 41.3 g
Protein: 23.6 g

Calmness. . .

2007-05-29T19:32:00.000-07:00

I am posting this on my blog to share with you all because it definitely works, and we could all use a little more calmness in our lives. By following simple advice heard on the Dr. Phil show, you too can find inner peace.

Dr. Phil proclaimed, "The way to achieve inner peace is to finish all the things you have started and have never finished."

So, I looked around my house to see all the things I started and hadn't finished, and before leaving the house this morning, I finished off a bottle of Merlot, a bottle of White Zinfandel, a bottle of Bailey's Irish Cream, a bottle of Kahlua, a package of Oreo's, the remainder of my old Prozac prescription, the rest of the cheesecake, some Doritos and a box of chocolates.

You have no idea how freaking good I feel.

Please pass this on to those whom you think might be in need of inner peace.

Healthy Dessert

2007-05-23T08:40:00.000-07:00

I've been looking for a healthy dessert to take to a meeting on Saturday and I'm in the mood for something with apples... So I found this recipe for Apple Crisp! Sounds delicious!

This apple crisp is sweet and simple to prepare, but uses very little added sugar.

3 medium baking apples, cored, sliced thin
1 tsp cinnamon
2 Tbsp sugar
2 Tbsp flour

Topping:
1 cup quick oats
1 tsp vanilla
1/2 tsp cinnamon
1/4 cup brown sugar
2 Tbsp heart-healthy margarine

Mix first four ingredients and place into 9-inch (square or round) baking dish.

In small bowl, mix Topping ingredients until crumbly. Sprinkle topping over apple the apples.

Bake at 325 degrees F until apples are soft and topping is golden brown (about 30 minutes).

10 Fatigue Fighters

2007-05-21T07:02:00.000-07:00

All of us battle with fatigue at times, but those with PCOS seem to have an even harder time getting the energy to do what they know they need to do.

Here is a great article about fighting fatigue that I found at LHJ.com. You can read the whole article by clicking on the link at the bottom.

A Well-Rounded You

When you're feeling run-down and exhausted, try one of these methods for an energy -- or attitude -- boost.

You know you haven't run a marathon, climbed a mountain, or even done much more than slog through a giant stack of paperwork -- so why do you feel exhausted at the end of every day? That's the tricky thing about stress: it can make you feel mentally and physically exhausted. If you're so pooped you can't socialize, enjoy hobbies, or participate in activities that make you happy, it's time to reassess. Find the fatigue fighter that leaves you feeling relaxed, refreshed, and invigorated.

1. Exercise. It may seem counterintuitive -- you're so tired you can barely drag yourself home at the end of the day, so why would running a few miles help? The fact is, exercise is one of the best ways to combat fatigue. More movement, not less, boosts energy levels. And you can exercise without leaving the comfort of your own home. To read more, click here.

Obesity Linked to Early Development and PCOS in Young Girls

2007-05-17T13:05:00.000-07:00

Here is an older article that suggests that childhood obesity has led to an epidemic of young girls developing early and suffering from Polycystic Ovary Syndrome. Left undiagnosed, it can lead to serious complications, including metabolic syndrome and type 2 diabetes.

Newswise.com

Whole Grains.... Fact or Fad?

2007-05-11T19:12:00.000-07:00

We hear so much about the health benefits of eating whole grains. Is this a fact, or a fad?

In order to answer that question, we need to understand what whole grains are, what are their potential health benefits, and how do we find them in the supermarket?

What are whole grains?
A whole grain is a grain that retains all it's healthy parts. The 3 parts are the bran (the outer shell), the endosperm (the starchy inner portion) and the germ (the nutrient rich portion). Common whole grains include whole wheat, oatmeal, popcorn, brown rice, flour, sprouted grains and whole wheat bread. Refined grains, such as white bread, do not have bran or germ so they have less nutrients. Most U.S. grain products fall into this category.

What are their potential health benefits?
Only recently has whole wheat grain been found to be a factor in reducing the risk of chronic disease, including the risk of heart disease, some cancers, and diabetes. It may even play a role in obesity prevention. Whole grains are high-fiber foods packed with vitamins and minerals.

How do we find them in the supermarket?
Look for grain as the first ingredient: the word "whole" before the grain is imperative. Color is NOT a sign of whole grain. Brown may come from caramel coloring, molasses, or other ingredients. Cheerios, for example, are not brown, yet they are whole-grain!

The next time you go shopping, look for whole grain in your pasta, cereal and breads. Give it a try! You may be surprised, and your health will definitely benefit from it!

Random Acts of Fitness

2007-05-10T06:37:00.000-07:00

I’ve been seeing this title a lot lately. Too many people think that if they don’t have 30-60 minutes to put into a fitness program each day, then they aren’t doing enough to make any kind of a difference in their body, so they don’t even try.

That is totally false! One of the biggest mistakes you can make when trying to get your body into shape, or at least shape-up your health, is to think “there’s not enough time in the day.” What about when you were at the mall this week and took the escalator rather than the stairs? That was a moment when you could have made a choice to make your body work a little harder, and when you make choices like that over and over again throughout the day, those little spurts of fitness will add up.

What about your family? Are you uncomfortable talking to your kids or spouse about their health or weight loss? You can help them lead a healthier life by practicing “random acts of fitness” without them even realizing it! There are many, many small things you can do every day that will make healthy living easy. And, you may even help them create good habits without them even realizing it!

Here are some ideas on how you can share some random acts of fitness and health:

- Cook healthy meals for the whole family. Add in an extra serving of veggies.

- Stop buying junk food! If you don’t have it in the house, they can’t eat it.

- Be honest with them and let them know you’re concerned about their health.

- Make it a habit to play outdoor games together.

- Give lots of praise and positive attention when changes are made.

- Give gifts such as personal training packages, bicycles, roller blades, etc.

- Park farther away from the store entrance and walk the extra distance.

- Start a garden that you can work on together.

- Ask them to walk the dog, then offer to go with them.

- Take the stairs instead of the elevator or escalator.

- Use exercise as an excuse to spend time together.

- Plan a walk or hike.

- Take the kids to the park.

- Suggest walking instead of driving.

- Maintain an upbeat attitude

- Turn off the TV and hide the remote!

- Get physical and urge them to do the same.

- Plan an activity after dinner each evening.

Exercise is Essential...

2007-05-09T18:29:00.000-07:00

Exercise is an essential key to managing PCOS (polycystic ovary syndrome). While there is no scientific proof that exercise helps those suffering with PCOS more than it helps the average person, common sense does tell us that since such a large number of women with PCOS are obese, exercise is vital to long-term health.

Our bodies were made to move. For thousands of years, human beings were nomadic, following or seeking out the food supply. Once we learned how to create our food supply, we were able to stay in one place. As time passed, we began to enjoy the benefits of advancing technologies, which provided us with more leisure time. We used our minds more and more, while using our bodies less and less.

Today we find ourselves in a modern life that actually demands very little of us physically. Although our bodies are still hard-wired for movement, most of us no longer honor the very real need of the "natural self" to get up and move about.

A number of studies have demonstrated that women with PCOS or insulin resistance can greatly benefit from regular exercise.

For example, a study conducted at the University of Adelaide in Australia showed that a six month program of diet and exercise helped 18 overweight PCOS women normalize their hormones.(1) They experienced an 11% reduction in central fat, 71% improvement in insulin sensitivity, 33% fall in insulin levels, and a 39% reduction in LH (luteinizing hormone) levels. The women in this study achieved surprising results with a combination of diet and exercise in just six months. This study is relevant because insulin resistance and chronically high insulin and LH are reasons why PCOS women don't ovulate and why they have a number of other troubling symptoms.

The best way to keep exercise fun and to help make sure that you stick to it is to get an exercise buddy, whether it's a friend or family member. This way, you can set goals and try to help each other achieve them. You can do tandem exercises like playing basketball or even a spirited game of catch. You can make a list of fun things do to so that every time you exercise, you’re doing something different and things don’t get repetitive and boring. Also, listen to your body. Don’t overdo things, and if you come back from a day out and you’re sore, it’s ok to take a day off until you feel better.

Don’t be afraid to try unorthodox methods of exercise. Going for a hike in the woods counts just as much as doing a workout tape in front of the TV. Ice skating is a fantastic aerobic workout and can be substituted for a long run. A night out dancing at a club instead of a bike ride works just fine. Don’t be afraid to try new things and keep your exercise routines fresh and exciting. Getting into a rut of doing the same few things over and over is the number one cause of people giving up on their exercise. The most important thing to remember is to just stay active, no matter what. Since PCOS sufferers are prone to obesity, you have to be extra vigilant with diet and exercise to stay in shape.

Frustration...

2007-05-08T06:07:00.000-07:00

I took Becca back to Magee last night, to the ER....The CT scan she had last week showed 2 - 2 cm cysts on each ovary, so we are assuming that is what is causing the pain. My Pediatrician seemed to think these cysts were something that needed to be taken care of (removed ?) since she's still in so much pain. So, after a long weekend of her suffering and being in pain, I left a message for her gyne at Magee first thing Monday morning. They finally called me back at 2:30 to tell me the gyne was out of town for 3 weeks and that I really needed to call her Endocrinologist about the cysts anyway! So... I called that office and had to leave a message. They finally called me back about 3:00 to tell me that the doctor was out of town until Friday!

The nurse was very supportive and understood Becca's situation and she said that if it were her daughter, she would take her to the ER at Magee and tell them that she has severe abdominal pain and that they would be able to help us.... So I call my Ped back, just to see if he thinks it's a good idea (I have a very good relationship with him) and he said that definitely, that is what I should do, he backs me on it 100%. So, at 4:00, we're heading to Magee with bags packed thinking we may have to stay...

We get there, and after a 2 hour wait (even though there were only two women in the ER waiting room!!!), we get in to see a doctor. She pretty much tells us that abdominal pain is to be expected with PCOS and Becca just has to get used to it. She said she will continue to have more cysts come and go, it's just normal with her condition.

WHAT???? There's nothing you can do??? She says just give her 800 mg of ibeprofin every 4-6 hours and she gave us a script for Vicoden. Tells us to get back in touch with our Endocrinologist and fill him in when he gets back.

I realize she's not an Endocrinologist and just an ER doctor, but this is at a woman's hospital! We were hoping they could do something for her besides give her even more drugs and send us home....

So.... is this truly what we can expect with PCOS??? Will she just have to learn to live with the pain of cysts until she gets her PCOS under control with her Metformin (which they say could take from 6 months to a year to get her levels worked out) and weight loss? or will it EVER be under control?

I don't know the answers, but these are the questions I'll be asking her Endocrinologist when we see him.... I just can't believe she has to learn to live with this pain....

Weight Loss and Dieting Tips...

2007-05-05T15:07:00.000-07:00

Last summer, after returning from a trip to Gatlinburg with my husband for our 20th Wedding Anniversary, I had our pictures developed and was shocked at what I saw.... When had I gained so much weight? And why didn't I realize it before we went on the trip so that I could look better in the pictures?

So, I made a commitment to myself to lose 35 pounds by the following summer. I figured if I took it slow and easy, it would help me keep the weight off in the long run. Fast forward 9 months, I've lost 25 pounds and I'm now only 5 pounds away from my goal weight! Woo Hoo!

I am always on the lookout for weight loss and dieting tips. I am now the Leader of our local TOPS group and love sharing things I learn with the other women there. I came across a unique site called Hidro Tips - Tips, Tricks and Tweaks which has a Health forum with many categories that are helpful to those trying to lose weight. The Diet Tips and Weight Loss Tips forums are filled with great topics with lots of tips and ideas on losing weight.

Besides the Health forum, they have many other forum categories, such as Business, Education, Technology, Entertainment, Fashion, Travel and Sports. Since I've been doing so much writing in my blogs lately, the Writing Tips forum under the Education category caught my eye as well. Hopefully that will give me some ideas on writing in my blogs!

Anyway, if you're looking for any tips, stop on over at Hidro Tips and see what you can find.

Long day... long week...

2007-05-03T18:13:00.000-07:00

For the past two weeks, Becca has had severe abdominal cramping and burning when she urinates. Because of her bladder cancer history, and the fact that she is only 16, our first fear was that the cancer had either come back or had moved to another area. Tests have shown that it hasn't, thank God! However she still had the severe cramping and now our thoughts have turned toward it being PCOS related.

So, Tuesday we headed to Magee Hospital in Pittsburgh for a vaginal ultrasound and internal exam. They again found the polycystic ovaries, but could not find anything else unusual that would lead them to the abdominal pain. They were suggesting that it was a pulled muscle and suggested that we see a Physical Therapist....

We then went back to Indiana Regional Medical Center for a CT scan on Wednesday. They found two large cysts on each ovary and thought that perhaps that was what had been causing the pain. My first question was, how come the vaginal ultrasound didn't pick them up??? They don't know.

Fast forward to today... .Becca starts her period. It actually started last night and was pretty heavy this morning. Becca normally doesn't have periods... she's had maybe a handful since she turned 12 and they have always been very, very light. She messaged me while she was at school that she had gone through several tampons already and was not feeling well. I didn't hear from her again until early afternoon when she informed me that she had gone through 8 tampons and 4 pads in a matter of hours! I called her gyn and she immediately told me to go to the ER.... she's hemorrhaging!

So, off to the ER we go. She was scared, she was cramping, her stomach was upset and she was very lightheaded. After an exam and some blood work, we're told she isn't anemic, she's given progesterone, told to take iron pills and we're sent home. She was borderline to needed a blood transfusion, but said if she took it easy and the pills helped to slow the bleeding, she'd be okay. If it continued through morning, we were told to come back.... They feel the cramping was from her body trying to ovulate. The severe bleeding is the lining of the uterus that was extremely thick and had started to shed on its own, rather than from the hormonal cycle that normal women have each month. That led to the hemorrhaging.

So, we're home. She's resting and hoping and praying the bleeding at least slows down before tomorrow, because tomorrow is the Prom! Her very first. And she doesn't want to be running to the bathroom every half hour to change!

2007-04-30T04:02:00.001-07:00

What causes the darkened skin patches (Acanthosis Nigricans)?

2007-04-29T10:37:00.000-07:00

What causes darkened skin patches (acanthosis nigricans) and what can be done to lighten them?

The exact cause is not known, but acanthosis nigricans is often seen in association with endocrine disorders such as insulin resistance and PCOS. This is a darkening of the skin ranging from tan to dark brown/black that commonly appears on the back of the neck, armpits, under breasts, in the groin area, and sometimes on the elbows, knees and hands. The skin is usually velvety or rough to the touch. It may look as if it is dirty and could be scrubbed off. Acanthosis nigricans cannot be cured, but individuals may see improvement if hormone balance is restored or weight loss is achieved. Some prescription medications such as Retin-A, 15% urea, alpha hydroxyacid, and salicylic acid may reduce discoloration.

I'm a Tea Totaller

2007-04-27T18:30:00.000-07:00

I am a big tea drinker. I drink at least one cup of tea every single day at work, sometimes more (depending on how cold it is in the office!). I don't like all the caffeine in coffee, and honestly don't like the taste, but I enjoy a good cup of tea and it also helps me get my water in for the day. I love going to my Mother In Law's house because she always has a large variety of flavored teas for me to choose from.

So, when I found a site called Full Bloom Tea and saw the beautiful hand tied Artisan teas that actually "bloom" before your eyes into amazing drinkable floral bouquets, I knew I had found the perfect Mother's Day present for my Mother in Law!

They have 3 choices of Mother's Day Specials going on right now in which you receive a glass tea pot and a collection of tea blooms starting at $29, or you can add two glass tea cups for the $49 gift set.

I watched the "Let Love Bloom" video demo on the site and saw how the tea bloom twisted, turned and appeared to bloom into a beautiful floral bouquet in the glass teapot! They were not only beautiful, but from what I have read, they contain the finest rare Silver Needle White Tea leaves which are rich in antioxidants and they are infused with beautiful dehydrated flowers. Each bloom can actually be re-steeped up to 3 times then can be put in a clear glass or vase with clean water and enjoyed for a few more days.

Check out the beautiful selection of Tea Blooms available. I don't think I could choose just one, so I'll have to get an assortment! I know that this is one gift my Mother in Law will really enjoy! She loves flowers and she loves tea! It's the perfect match!

Do PCOS Women Have Low Vitamin D Levels?

2007-04-25T03:44:00.000-07:00

Vitamin D deficiency appears to occur frequently in women with PCOS, and may be a contributing factor to some of the biochemical abnormalities seen in this condition.

In a study of 13 women with PCOS, five were found to have obvious vitamin D deficiency and three others had borderline-low vitamin D status.(1) All 13 women were treated with vitamin D2 at a dose of 50,000 IU once or twice a week, and also received 1,500 mg of supplemental calcium per day.

Of the nine women with absent or irregular menstruation prior to vitamin D treatment, seven experienced normalization of their menstrual cycles within two months and the other two became pregnant. Dysfunctional uterine bleeding also resolved within two months in both cases in which it had been present.

Other studies have shown that some women with polycystic ovary syndrome had sub-optimal levels of vitamin D.(2,3) Low vitamin D has been clearly linked to insulin resistance and obesity.

In other words, the heavier you are and the more insulin resistant you are, the more likely it is that your vitamin D is too low.

Blogtipping. . .

2007-04-23T06:42:00.000-07:00

Please mark your calendar to go blogtipping with me on Tuesday, May 1, 2007 - the anniversary of the first Blogtipping Day!

Blogtipping Definition: Blogtipping is where you publish a blog post in which you link to three unsuspecting blogs and offer three compliments and/or one helpful tip to each blogger. (Or adapt those numbers to your own preferences; the principle of selflessness is what matters most here.) Blogtipping is a refreshing and useful surprise that can start a blogger's month with a huge smile!

The first calendar day of each month is a new Blogtipping Day. Who will you sneak up behind and tip next time? :)

So come back on May 1st to see who I've Blogtipped! I'll be posting who I've Blogtipped with links to their sites. For each of my 4 blogs, I will be Blogtipping three other blogs that are similar to my blog, so I'll actually Blogtip 12 blogs on May 1st!

This is who is planning to join me on Blogtipping Day. Can I add your link? Just let me know!

VBacAdventure

Low Carb Brownies

2007-04-18T04:10:00.000-07:00

It's so hard to give up all sweets. Sometimes you just need to each chocolate! Here's a great recipe for a Low Carb Brownie that is delicious!

Low Carb Brownie
1 cup ground almonds, well sifted
1/2 teaspoon baking powder
1/2 teaspoon salt
1-3/4 cups Splenda or granulated Maltitol
1 cup unsalted butter
4 ounces unsweetened baking chocolate, chopped
2 teaspoons vanilla
4 extra large eggs, beaten
1 cup chopped pecans

Preheat oven to 350 F. Butter a 9" x 13" cake pan. Stir together almonds, baking powder, salt and Splenda; set aside. In a microwave bowl, on high, melt the butter and the chocolate, stirring frequently. Add the Splenda, the beaten eggs and vanilla; beat until well blended. Stir in the dry mixture, mix well, then stir in the pecans. Pour into the prepared pan, spread evenly. Bake for about 20 minutes or until a toothpick inserted in the center comes out clean. Check at 15 minutes. Do not overbake. Cool on wire rack, cut into 48 squares.

Note: 1.8 net carbs per square. Makes about 48 servings.

1 Million Steps

2007-04-16T07:24:00.001-07:00

Becca and I are members of TOPS (Take Off Pounds Sensibly), a weight loss support group, at our church. We were challenged by the Area Captain in February to make a goal of taking 1,000,000 steps from the beginning of February through the end of July.

Sounds impossible, doesn't it? But actually it's not at all. It's very doable if you break it down into daily goals!

I figured there are 181 days from the beginning of February through the end of July and then divided it into 1,000,000. That meant I needed to take 5,525 steps a day to reach my goal!

I started out February averaging about 6,000 steps a day. That would help me reach my goal of a million steps, but in reality, that is not burning enough calories to help me lose any weight. So, by the end of February, I was up to averaging about 8,000 steps a day. In March, I took it up a notch. I decided my goal was to hit 10,000 steps a day as many days in March that I could. I hit that goal every single day except for 5. So for 26 days in March, I had over 10,000 steps each day!

For April, I decided to kick it up another notch! My new goal for April is to take at least 12,000 steps a day! So far, I've been averaging about 13,000 steps a day!

If I would have set a goal of taking 12,000 steps a day from the beginning of February, I would be on track to take 2 Million steps by the end of July! Unbelievable, isn't it?

How many steps do you take a day?

Metabolism...

2007-04-15T12:07:00.000-07:00

Metabolism is the amount of energy (calories) our body burns to maintain itself. Metabolism is essentially the speed at which our body's motor is running.The speed at which our body burns calories is called the metabolic rate.

The metabolism is based on the number of calories we burn throughout the day. Our body constantly burns calories to keep us going whether we are eating, sleeping, cleaning etc.Once the daily business of breathing, eating, moving and other activities are met, any unused or surplus calories get stored, mostly in the form of fat. This means that if you take in more calories than you use, you will gain weight.

People with a lower percentage of body fat (i.e. muscular) have a higher metabolism than others that are less muscular because muscle uses more calories to maintain itself than fat.

Some people have a slower metabolic rate and have a harder time staying slim. A slow metabolism actually causes to store fat. The slower the metabolic rate, the greater the weight gains.

Some natural metabolism boosters are chili, mustard, green tea, water, dietary fibers and foods that are complex carbohydrates and proteins. Keep in mind however, that foods can increase your metabolism only marginally. Only lifestyle changes can make a dramatic effect on metabolism.

Be physically active. In an activity like walking, bowling, dancing or playing golf, the energy you expand is greater if you have more weight to move around. A 140 pound man who walks 3 miles in an hour burns 220 calories as compared to a person of 110 pound, who burns only 180 cal going the same pace.

What blood tests should be done to diagnose PCOS?

2007-04-11T19:47:00.000-07:00

Much of the blood work that should be done in diagnosing or ruling out PCOS is the same as a basic fertility workup; however, there are a couple of additional tests for insulin resistance that should be added, as well as some cholesterol screening to evaluate general health status because of the future risks associated with PCOS. A good basic screening would include:

Fasting comprehensive biochemical and lipid panel;
2-hour GTT with insulin levels (also called IGTT);
LH:FSH ratio;
Total testosterone;
DHEAS;
SHBG;
Androstenedione;
Prolactin and
TSH

Who should diagnose and treat PCOS?

2007-04-05T10:07:00.000-07:00

Any type of doctor familiar with PCOS might make the diagnosis, but the disorder is complicated and may be best treated by a specialist. If you are having difficulty getting pregnant, you should see a reproductive endocrinologist, while long-term management by an endocrinologist should be considered.

A general practitioner or an OBGYN may treat some women with the syndrome, but someone who specializes in endocrine disorders may be more familiar with treatment options and recent studies on PCOS.

With my daughter Becca, our OBGYN immediately referred us to an endocrinologist. She felt that Becca would get much better care than she could offer with someone who specializes in PCOS, which an endocrinologist does.

If you suspect you have PCOS and you are not getting the answers you want from your Primary Care Physician, make an appointment with your OBGYN.

Exercise Necessary for Loss of Belly Fat

2007-04-03T19:21:00.000-07:00

Exercise is necessary for the loss of belly fat in diabetic women according to a new study from Syracuse University. Thirty-three women were divided into "diet only" and "diet plus exercise" groups. Since diabetic women have metabolic problems similar to PCOS women, the study results are relevant.

Either diet alone, or diet plus exercise, caused an average weight loss of 9.9 lbs in three months. However, only the diet plus exercise group had a loss of visceral fat, which is the belly fat that surrounds internal organs.

This study suggests that you can lose weight with diet alone. But if you also want to significantly lose abdominal fat, you'll want to add regular exercise to your diet program.

Teens and PCOS

2007-04-03T06:47:00.000-07:00

Here is a great website for teens that are dealing with PCOS. PCOTeen

This site has an email list for teens where they can get support and help from other girls who also have PCOS. PCOTeen's latest program is ProjectHeart (Helping Educate And Reach out to Teens). ProjectHeart is designed to let teens know that they are not alone in their fight against PCOS and its affect on a young woman's body.

These are great resources for girls who are experiencing this for the first time.

Meal Planning

2007-03-29T07:59:00.000-07:00

You will stay fuller longer, have an easier time keeping your weight healthy, and have better control of your insulin levels if you include protein, a high-fiber source of carbohydrate, and some fat at each meal and snack.

The table below lists some suggestions for foods that are a source of the nutrients protein, carbohydrates, and/or fat. Remember to pick carbohydrates that are high in fiber (like whole wheat bread or vegetables) or those that are found in nutritious foods (like fruit, yogurt, and milk). Try to choose mostly unsaturated fats.

Plan sample meals and snacks using the foods from this table. Remember to include something from each column of nutrients at all of your meals and snacks! After you've done your planning, make a grocery list of the foods you will need to help you eat your balanced diet.

Protein	Carbohydrates (High fiber when possible!)	Fat
Beans* Beef Cheese* Chicken Egg substitute Eggs* Energy Bars* (>10 grams of protein per bar) Fish Hummus* Milk (lowfat)* Nuts* Peanut Butter or other nut butters* Pork Shellfish Tofu* Veggie Burgers* Yogurt*	Beans* Bread (whole wheat) Brown rice Cereal (>5 grams fiber per serving) Crackers (>2 grams fiber) English muffin (whole wheat) Energy Bars* (<25 grams of carbs per bar) Fruits Hummus* Milk (lowfat)* Pasta (whole wheat) Non-starchy vegetables Yogurt*	Avocado/Guacamole Butter/margarine Canola or olive oil Cheese* Cream cheese Eggs* Energy Bars* Fish* Hummus* Peanut Butter or other nut butters* Salad dressing

*These foods have more than one of the 3 nutrients (protein, carbohydrates, or fat).

Birth of a Butterfly

2007-03-28T11:28:00.000-07:00

PCOS can be very dark and lonely. I don't know the author of this poem, but it was shared with me by a fellow cyster.
"Birth of a Butterfly"

Locked in the dark
I struggle to see
To break the chains
And set myself free

Such a long battle
With no end in sight
I fight to break loose
I fight to see light

I scream from my prison
But nobody hears
The silence around me
Intensifies my fears

Struggling alone
In my little cocoon
I finally break free
And crawl out on my own

My heart once was locked
By my dark memory
I found a bright light
And I turned the key

I learned to love
And came to realize
How beautiful I am
In my very own eyes

What I saw outside
Was not the real me
Just a shell that held
The woman I could be

I saw my potential
My personality
I focused on ME
And I set myself free

I stretch my wings
And begin to fly
Finally I am
A beautiful Butterfly!

Diet, exercise and stress...

2007-03-28T11:23:00.000-07:00

To truly come to grips with PCOS, you need to do three basic things: improve your diet, get more exercise, and reduce stress. Here are ten essential tips for making these changes.

Tip #1: Improve your carbs.

Avoid refined carbohydrates such as white bread, white rice, pastries, candy, breakfast foods, bagels, and other refined grain products. These are "bad carbs" that create insulin resistance. Insulin resistance is thought to be a primary cause of polycystic ovary syndrome.

Refined, manufactured foods in general tend to cause you to gain weight, especially around your middle.

Better carb choices are fresh vegetables, fresh fruit, and some whole legumes.

Tip #2: Increase protein.

Many PCOS women consume too much refined carbohydrate and not enough protein. High-quality protein helps you to keep your hormones normalized. The best protein sources are fish, poultry, eggs, wild game and extremely lean meat.

Tip #3: Change your fats.

Some fats and oils make your PCOS symptoms worse while others improve them. In excess, supermarket vegetables oils such as corn oil or man-made fats such as "trans-fats" can cause cells to not function properly. Saturated fats found in fatty meats and some dairy products are also undesirable.

Better choices include virgin olive oil, flax oil, cod liver oil, and fish oil.

Tip #4: Eat more veggies.

One of the most important things you can do is to eat more whole vegetables. Try to have at least five vegetable servings a day. Eating a significant quantity and variety of fresh, whole vegetables is a cornerstone of self-help therapy for the many health problems associated with polycystic ovary syndrome.

Tip #5: Control your meal portions.

Americans consume excessively large meal portions. The more you are served, the more you will eat. Trim the size of your meal servings. Eat slowly and enjoy a meal. Wait for 20 minutes. If you are still hungry, then you can go back for another portion.

Tip #6: Have salad or soup at the beginning of some meals.

Medical studies have proven that eating a big salad at the beginning of the meal will result in fewer total calories eaten at the meal. Soup is another excellent food to help you feel full without consuming too many calories. Having soup or salad with a meal will cause you to eat fewer calories and improve your ability to lose weight.

And don't forget, fewer calories will help you lose weight and improve your fertility.

Tip #7: Exercise daily.

We often feel that we're too busy or rushed to exercise. However, not exercising is a luxury you cannot afford. PCOS women in particular must exercise more than the average person. Regular exercise has been shown to improve polycystic ovary syndrome and improve fertility.

As a minimum, try to walk or do other exercise for at least 30 minutes a day. More is better. Try a variety of exercise. For example, you might alternate aerobic exercise with weight lifting.

Tip #8: Control stress.

Chronic stress from any source -- your job, your spouse, your family, your finances -- disturbs your hormone balance, and causes you to gain weight around your midsection. Do what you can to improve any situation that is continually stressful for you. You can also work on changing your attitude towards a situation you perceive as stressful. In addition, be sure to take time for relaxation and restful sleep.

Tip #9: Join or form a PCOS support group.

Isolation is not helpful. Find other women who are going through the same thing you are and communicate frequently to give each other support and encouragement.

Tip #10: Consult with a knowledgeable health professional.

PCOS is a complex disease that is difficult to treat. Find at least one doctor who fully understands what PCOS is and has some innovative ways of treating it.

In conclusion, remember that eating the wrong foods -- and living a sedentary and stress-filled life -- will delay or prevent your return to good health. If you follow these Ten Tips, you'll be amazed at how much control you have over PCOS and infertility.

Why does this concern me?

2007-03-28T06:43:00.000-07:00

In November of 2006, my 16 year old daughter, Becca, began complaining of lower abdominal pain. She very rarely had a period, and never had cramps, and this occurred during a period, so we assumed that she was having cramps for the first time with her period. After a week of the pain not letting up, we went to our Pediatrician, who did a pelvic x-ray, which came back fine. He then scheduled us for a sonogram of her ovaries. The earliest appointment was weeks away, and the pain was continuing, so we went to the ER about the abdominal pain.

They did a sonogram, and while her ovaries were enlarged, their real concern was that they had found a tumor in her bladder, that ended up being cancer. That's a whole other story that I won't get into here, but the tumor was removed and had not spread, and she is now doing well in that area.

However, after recovering from that surgery, she still had this lower abdominal pain, and had not had another period. We went from one doctor to another, trying to figure out the cause, till we finally saw a Urologist/Gynecologist at Magee Hospital in Pittsburgh.

When we described all of Becca's symptoms, she immediately told us that she believed Becca had PCOS. She had a vaginal ultrasound immediately and they ran lots of blood tests. She then referred us to an Endocrinologist, also at Magee, and wanted us to see him right away. We got in two days later, and after reviewing her blood work and the ultrasound, he diagnosed her with PCOS.

So this blog will be a bit of information about Becca and her experiences with PCOS, and an information site to help get the word about about this syndrome. There isn't enough information out there, and I want more doctors and women to understand this condition.

Treatments and Options

2007-03-28T06:30:00.000-07:00

It isn't known why some women develop PCOS and others don't. But if a close family member has it, you are more likely to have it too. The immediate cause of all the various symptoms is known to be hormonal, and medical treatments are generally designed to change hormone levels.

Treatment tends to be different for each symptom and a treatment for one may not help another, so it is important to decide which symptom is troubling you most.

What treatments are available?

Treating absent or irregular periods
Since the follicles don't ripen with PCOS, the corpus luteum doesn't form and progesterone isn't produced. As a result the endometrium (the lining of the uterus) doesn't thicken. It's the thickened endometrium which is lost with a normal menstrual period. Many women feel better for having a period each month. If a woman doesn't want to get pregnant, the usual way to manage PCOS is either a low dose combined contraceptive pill, or a progestogen only pill.

Treating infertility
Although not ovulating is likely to be the cause of infertility, it is important to check for other possible causes in yourself or your partner before starting any treatment.

Treatment with the pill for other symptoms will stop you from getting pregnant. If you want to induce ovulation, you will probably be offered fertility drugs such as clomiphene. 80% of women with PCOS ovulate on clomiphene but only 30 to 50% will conceive. If you're not pregnant after three clomiphene treatments, you may be given hormones directly by injection or a small wearable pump. If hormone treatment doesn't work you may be offered other options that your doctor will explain to you.

Treatments for unwanted body hair
Unwanted hair growth (hirsutism) is caused by excess male hormones (androgens). Polycystic ovaries produce excess amounts of an androgen (testosterone). Although all women have some testosterone, people think of it as a male hormone because it influences male characteristics such as body hair and balding.

For women who don't want to conceive, excess hair is usually treated with the combined contraceptive pill and an anti-androgen. If you decide to use these treatments they may take several months to take effect. In the meantime, or as an alternative, you may wish to control hair growth with treatments such as waxing, electrolysis or lasers, or use bleaching and foundation creams to disguise growth.

Treatment for acne
Like hair growth, acne is caused by high levels of androgens and may be helped by similar treatments. The combined contraceptive pill can help with acne as well as regulating your cycle. The progestogen-only pill can make acne worse. Over the counter or prescribed spot treatments might be worth trying, but they dry the skin. Antibiotics, while useful in treating some forms of acne, are not going to solve the problem when it is hormonal.

Weight gain
The metabolism of a woman with PCOS is thought to differ from that of a woman without it. Women with PCOS use energy from food more efficiently, so relatively more is stored as fat. Advice to eat healthily and get plenty of exercise can be very frustrating for women with PCOS because it is more difficult to lose weight if you have PCOS. Try five smaller meals each day to help regulate blood sugar levels and reduce cravings for sweet or high fat foods. Loss of between 5 and 10% of body weight leads to a significant loss of symptoms.

Treating pelvic discomfort
This may be helped by regulating periods. But if you have had investigations to make sure it is nothing more serious then you may feel it is worth trying alternative therapies such as acupuncture, aromatherapy or relaxation. Some women find that regular exercise such as walking eases aches and pains throughout the body.

What is PCOS?

2007-03-28T06:03:00.000-07:00

What is it?
PCOS, Polycystic Ovarian Disease affects an estimated 6-10% of all women and the majority of them don't even know they have it. It is a treatable condition, but it is not curable. It can be treated with medications, changes in diet and exercise. It is one of the leading causes of infertility in women, however it affects far more than just reproduction. It is not just a cosmetic problem, it is a true health problem.

What are the symptoms?
The most common symptom is irregular or absent periods (menses). Some of the other symptoms include numerous cysts on the ovaries, high blood pressure, acne, elevated insulin levels, Insulin Resistance, Diabetes, infertility, excess hair on the face and body, thinning of hair on the scalp (Alopecia), pelvic discomfort, and weight problems or obesity that is centered around your middle.

What do the cysts look like?
The many cysts in a polycystic ovary are follicles that have matured but, due to abnormal hormone levels, were never released. In a normal ovary, a single egg develops and is released each month. With PCOS, some of the follicles are immature but contain an egg, and others are empty. A polycystic ovary contains at least ten cysts just below the surface, and although each cyst only measures between two and eight millimeters, together they make the ovary enlarged. The covering of the ovary (the capsule) thickens, which makes release of the egg difficult.
Do I have PCOS?
One of the most important issues is determining whether or not you actually have PCOS. There are other endocrine disorders that are similar to PCOS, and it is important that you work with your doctor to determine if you have PCOS, or something else. If you have any of the symptoms above, contact your Gynecologist and let him know. He will most likely take a blood sample to check your hormone levels and may want you to have an ultrasound scan. Modern ultrasound is very sensitive and can detect even small cysts.

Soul Cysters

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Ingredients

Preparation

Yield

Nutritional Information

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INGREDIENTS:

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