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Grab my FREE Fertility Nutrition Guide

Trying to conceive? What you eat today will impact the health of your future baby.

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THE PCOS CYCLE
Okay let’s break this down. Women with PCOS tend to have insulin resistance- what does this mean?
It means that you can’t process carbohydrates as well. This doesn’t mean you CANT eat carbs, it just means you have to pay a little attention to the amount of carbs you’re eating, and which kinds.
But what if you’re just eating bread, pasta and cake all day long? Well, your body can’t keep up and your body pumps out TOO MUCH insulin.
Causing... hyperinsulinemia. Aka too much insulin.
And with elevated insulin comes weight gain. Why? Because your body isn’t doing a great job of processing carbs for energy, and is instead storing it as fat.
Which then leads to more insulin resistance. It really is a vicious cycle and why so many women with PCOS can’t figure out why they can’t lose weight or at least maintain.
So how do you break this vicious cycle?
By balancing your blood sugar. And how do you do that?
Glad you asked 😉

Here’s three easy ways to balance your blood sugar and escape the PCOS cycle:

1. Whenever you eat a carb, pair it with a fat or protein.
2. Opt for complex carbs like whole grains, quinoa, lentils or beans.
3. Stick to one portion per meal (1/2 cup of quinoa, 1/3 cup of rice or 1 piece of bread)
These simple steps are going to make a huge difference in how your body responds to carbs.
So let me know, was this helpful? Comment below with which step you’ll try first 👇🏽👇🏽👇🏽

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I want to get pregnant, but I also... ⠀
⠀
🧿 Don’t want to give up drinking on the weekends ⠀
🧿 Cant be bothered to take all my prenatals ⠀
🧿 Don’t have time to make healthy meals ⠀
🧿 Will just start trying and then if nothing happens then I’ll make some changes... ⠀
⠀
Is that too much to ask? ⠀
⠀
Ummm yes. ⠀
Yes it is. ⠀
⠀
GIRLFRIEND. ⠀
⠀
I know you have the ability to plan ahead.⠀
You planned your wedding for over a year. ⠀
Remember? ⠀
⠀
You can plan for your pregnancy for 3 months👆🏽⠀
⠀
Planning ahead for your pregnancy not only prioritizes YOUR health, but also the health of your future baby 👶🏻 ⠀
⠀
So let’s talk action plan: ⠀
⠀
1. Start by cleaning up your diet, focus on those nutrient dense foods that NOURISH you.⠀
⠀
2. Eliminate inflammatory things in your life- ⠀
Yes alcohol. ⠀
Yes that weed you smoke only once in a while. ⠀
Yes that dairy that you know you’re intolerant to, but keep eating anyway 🍕⠀
⠀
Listen, it’s not all or nothing here. You can take baby steps to reduce your intake of the things you KNOW aren’t good for ya ⠀
⠀
3. Prioritize your sleep and manage your stress with things like yoga, hiking, and meditation 🧘🏻‍♀️ ⠀
⠀
Remember, an egg takes about 90 days to develop. So it’s important to do what you can (in a way that doesn’t feel too stressful or restrictive) to help nurture that future baby! ⠀
⠀
This is a really exciting time in your life! Go all in and enjoy it 😌 ⠀
⠀
So let’s have it, which one would be the hardest for you? I’ve found that socially drinking seems to be the hardest ⠀
⠀
How about you??👇🏽👇🏽👇🏽 ⠀
⠀

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WHY DO YOU NEED ANTIOXIDANTS FOR PCOS? .
.

Women with #PCOS often have vitamin and mineral deficiencies, which could be related to higher inflammation in the body. .
.

In a study looking at 100 women with PCOS, they looked at an anti-inflammatory diet that included: 5 cups of green tea/day, high fiber, fish 2x/week and legumes. They also limited red meat, chicken and added sugars over the course of 12 weeks. .
.

WHAT DID THEY FIND? .
. 🤯 7.2% weight loss 🤯 6.6% decreased body fat percentage 🤯 Decreased blood pressure 🤯 Decreased inflammatory biomarkers 🤯 63% regained their menstrual cycle 🤯 12% became pregnant .
.

By supplementing with antioxidant rich foods, you’re helping to decrease oxidative stress and inflammation, which can be soo helpful for women struggling with their weight. .
.

So, what should you eat? .
. 🍵 Try including green tea like matcha, which has the HIGHEST ORAC score - a measure of antioxidants. .
. (Blueberries for example are 96. Matcha green tea? 1,864!! I like the Vital Protein Matcha collagen - link in bio) .
. 🐟 Try adding 2-3 services of cold water fish/ week. I have the BEST recipe for salmon skewers on my blog (wellspringnutrition.co) - go check it out! .
. 🥦 Increase your fiber intake to 30-40g per day. Fiber is amazing for gut health, hormone health, and reducing inflammation. Plus it helps you 💩 - Win-win. .
.

So, which of these 3 things would you start incorporating into your life? .
.

Remember, it doesn’t need to be complicated. .
.

Making a small change that you can do every day is going to ADD UP in the long term. .
. 💕💕💕 #PCOSAwarenessMonth
@wellspringnutrition

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OPEN THIS IF YOU’RE DOUBTING WHETHER YOU CAN TRULY CHANGE YOUR DIET⠀
⠀
I don’t know ANYONE who hasn’t struggled with food for at least part of their life. ⠀
⠀
At all levels.⠀
⠀
Even dietitians.⠀
Even fit influencers. ⠀
[Esp these groups ] ⠀
⠀
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How do I know this? ⠀
⠀
Because I’ve worked with people from all walks of life, and no matter what anyone says - I can almost guarantee you, there is ALWAYS some struggle with their relationship to food.⠀
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Whether they openly share it on social media or not. ⠀
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“I’ll work it off in the gym tomorrow”⠀
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“It’s been a stressful day, I deserve it” ⠀
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“I can’t eat that, it will ruin my progress” ⠀
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We’ve all heard this before, but changing your diet and changing your relationship to food are two different things. ⠀
⠀
TRUST ME, I GET IT. ⠀
⠀
I’ve been on countless diets ⠀
I’ve fluctuated weight ⠀
I’ve CRIED about my weight ⠀
I’ve OBSESSED over it ⠀
⠀
But what no one tells you is that your weight aka that number on the scale, isn’t going to make you happier 🤯⠀
⠀
What will make you happier? ⠀
⠀
🥰 Loving yourself, unconditionally ⠀
🧗🏻‍♀️ Moving your body in a way that brings you joy.⠀
🥑 Eating foods that are NOURISHING, not PUNISHING. ⠀
🌿 Spending time in nature ⠀
⠀
I know this because I live it. But it wasn’t always this way. ⠀
⠀
So...⠀
⠀
If you’re reading this right now and struggling to make a long-term change in your life..⠀
⠀
I want you to know that you’re at least not alone in this.⠀
⠀
That even your biggest inspirations and mentors have also struggled. ⠀
⠀
But they kept going. Because on the other side of diet obsession is food freedom. ⠀
⠀
Comment with a ❤️ if you agree. Love you babes!! ⠀
⠀#normalizenormalbodies

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Shoutout to all the moms and moms-to-be on here taking care of themselves and supporting everyone around them. Y'all are the real MVPs 👏🏽👏🏽👏🏽👏🏽⁠⠀
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Tag a mom (Or future mama) friend you love here! 💯⁠⠀
⁠⠀
#strongasamother⁠⠀
⁠⠀

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10 STRATEGIES FOR LIFE 💫⁠
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1. Acknowledge your feelings - it's okay to feel nervous about a change in your life, like becoming a parent. ⁠
⁠
2. Keep positive - When life feels way too difficult, remind yourself of all the positive things in your life, no matter how small they are. ⁠
⁠
3. Stay in your lane- Don't let jealousy or resentment get you down. Head down, and you do you girlfriend. ⁠
⁠
4. Don't numb the pain - you can't feel the high highs without the low lows. Don't try to mask your feelings with alcohol or other substances. If you need to, seek professional help. ⁠
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5. Prepare for change - one of my favorite quotes is: "the only thing that is constant, is change" - knowing this will help with feelings of attachment. ⁠
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6. Prioritize Yourself - Your health is often the first thing to suffer when you have a lot on your mind. Try to eat healthy, exercise, and take care of yourself with love and compassion. ⁠
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7. Be flexible - embrace new opportunities, and make the best of every situation, even if un-planned. ⁠
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8. Let it go - It's hard to enjoy the present moment if you're holding onto the past.⁠
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9. Set SMART goals - be realistic about what you can achieve. It's okay for things to take time. ⁠
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10. Relax - We have way too much stress in life in general, prioritize relaxation as often as you can 💙⁠
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Which # resonates most with you?? ⁠PS SAVE THIS POST TO REFER BACK TO 💙💙💙
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#intuitiveeating #mindfuleating #balancednotclean #nourishnotpunish #foodisfuel #eattogrow #prenatalnutrition #prenatalhealth #healthateverysize #flexibledieting #eatforabs #prorecovery #healthyrecipes ⁠

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