I did it!

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!

Exercise Necessary for Loss of Belly Fat

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.

Meal Planning

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).

Diet, exercise and stress...

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.