July 29th, 2011
Nutritionists all agree that a healthy diet should include at least five servings of vegetables and fruit each day. But we at Insulite Laboratories know it’s sometimes difficult to remember to add them to your main meals if you have a hectic schedule involving work and family. So here are some suggestions that require minimal effort to ensure you’re getting the “right stuff”.
At breakfast, try for at least two servings of fruit and/or vegetables. Fruit smoothies are refreshingly good for you. Slices of apple, peach or banana are delicious with yogurt. Alternatively, you could add ½ cup of either spinach, mushrooms, onions or peppers to an omelet.
There are a number of additions you can make to lunch to give it a healthy taste. Broth-based vegetable soup is a tasty start. It’s also a good way to use up leftover veggies by adding them to a can of low-sodium beef, chicken or vegetable broth. If you’re having a sandwich, give it some crunchy goodness by adding leaf lettuce or spinach leaves, tomato slices, grated carrot, cucumber slices, roasted peppers or broccoli slaw.
For dinner, why not top a bed of lettuce with meat, cooked vegetables, rice or beans? Broccoli or cauliflower carry some of the most potent healing nutrients found in nature and you can steam them quickly. A vegetable-rich salsa also makes a delicious addition.
Casseroles and sauces are good “dumping grounds” for vegetables. Meatloaf and meatballs taste extra special with grated celery, zucchini, carrots or canned tomatoes.
It’s fun and healthy to combine flavors when you are working to better your PCOS health. So serve sliced fruits to complement your meal. Apples go very well with pork, for example, and what would turkey be without cranberries.
Since different vegetables and fruits provide you with different healthy nutrients, try to eat a variety of colors each days e.g. blueberries, greens, oranges, pink grapefruit, broccoli, white cauliflower and strawberries.
See. It’s easy to add goodness and improve your PCOS health when you know how!
July 28th, 2011
Your hormones don’t have to have the last word…
If you haven’t done so already, adopting a healthier lifestyle is a good idea as your middle years approach. This way you can avoid putting on those extra pounds that can bedevil both men and women of a certain age.
Female obesity has increased in the last two years. As you know, excessive weight gain can lead to Insulin Resistance, which, in turn, may cause a variety of serious health conditions. Research shows that obesity can be an acute problem during perimenopause, the 2-10 year period preceding menopause. But there’s good news, too, which we’ll keep till last.
Women tend to gain additional weight – as fat tissue – during perimenopause. In particular, this fat tissue tends to convert other hormones into estrogen. And estrogen, itself, encourages weight gain.
As women’s waistlines fill out during perimenopause, some weight gain is very difficult to avoid; typically it can range from 2-20 lbs. But your hormones don’t have to call the shots – there are ways for women to modify their lifestyles and keep the weight off during this time of life. Here are some tips:
- Devise a balanced diet of nutrient-rich foods which suits you and try to discipline yourself to eat only when you’re hungry.
- Your metabolism slows down 10-15% during mid-life, mainly to due to decreased muscle mass. If you’re comfortable with the idea, try lifting weights two or three times a week to preserve your muscle mass and keep your metabolism revved up.
- Aerobic, cardiovascular exercise is crucial to minimizing fat storage and weight gain. Walk, jog, bike, swim or work out to an aerobics tape for at least one hour a day most days of the week. (With all exercise, it’s essential to consult your health care professional first.)
- Limit your alcohol content to one drink a day and find other methods of relaxing. Stress increases the storage of fat around the abdomen. There are many ways to avoid getting worked up, including exercise and meditation as well writing a journal and talking with friends.
As the Monty Python comedy team used to advise on TV: “Always look on the bright side of life.” Insulite Laboratories is here to help you and we thought you’d like to know that women’s fat cells start to shrink and produce less fat after completion of “the change of life.” Plus, half of women find their thighs actually decrease in size once the transition is over.
July 22nd, 2011
It really all depends on the individual woman with PCOS and how fit he she is.
Jogging is obviously a more intense form of exercise which really works your heart and lungs to get you in better cardiovascular shape. But it’s best to be reasonably fit before starting a regular jogging regime.
The extra stress on the body caused by jogging is a double-edged sword. On the one hand, your bones can benefit from this stress by becoming stronger and less susceptible to osteoporosis. Unfortunately, the extra stress can also make your lower body more vulnerable to injury, particularly in the area of the joints.
Always listen to your body while jogging and be on the lookout for any warning signs of pain. Be sure to warm up and cool down by gently stretching before and after a jog.
Many fit people much prefer walking as their main exercise. Although a more sedate activity, walking has been shown in numerous studies have many benefits for the heart, the waistline and the lower body. You may be surprised by how quickly the latter becomes stronger and more toned.
You don’t have to walk miles and miles – just do it most days of the week for at least 30 minutes and increase the distance you cover as and when you feel like it. Walking with a friend can be a very agreeable way of catching up on the gossip and you’ll tire on a walk in the local park long before an appreciative family dog does.
If you are still in two minds about which activity to pursue, why not begin by alternating between bouts of jogging and walking to see how your lower body holds up and which exercise suits you more? Make sure you have good running shoes with lots of support and shock absorption for both types of exercise.
Always consult your doctor before beginning a new exercise regime.
July 21st, 2011
Yesterday we asked if you usually found yourself too tired to exercise for better PCOS health. If you do, it could be down to your timing being all wrong.
Timing counts for a great deal. If you eat a full meal, no matter how well-balanced, just before exercising, you can end up too weighted down to keep moving. Conversely, exercising on an empty stomach deprives you of the energy needed to get the most of your workout. So eat a small, healthy snack about half-an-hour before you exercise.
Making bad moves during the day could also be sapping your strength, so here are some more simple ideas about how to maintain a healthy weight and feel energized all day for work, exercise and play:
Choose the right energy bar – if you’re on the run and need a snack, pick an energy bar that’s about 200 calories, carbs and fat combined.
Keep small healthy snacks in a bag in a drawer at home or work – a handful of walnuts, for example, will provide protein as well as vital omega-3 fatty acids. It will also take the edge off a craving for something unhealthy and fattening.
A balanced, nutritious diet combined with regular exercise can help reverse a frequently underlying cause of PCOS, namely the imbalance of blood glucose and insulin called insulin resistance.
