Tuesday, April 28, 2009

Things to remember if you have PCOS

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.

Saturday, April 4, 2009

Mac And Cheese (Weight Watchers) Recipe

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.

Monday, March 9, 2009

Natural Menstrual Cramp Relief

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!

Saturday, March 7, 2009

Best Dressed

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!

Monday, February 16, 2009

20 Minute Vegetarian Chili

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


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


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.

Wednesday, September 24, 2008

Lip Smackin' Bar-B-Q Chicken Bake

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.

Sunday, September 7, 2008

Pumpkin Protein Cookies

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!


* 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)


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.