6 Tips for Grocery Shopping with PCOS



Polycystic Ovarian Syndrome (PCOS) causes elevated insulin levels in the blood, resulting in difficulty maintaining a healthy weight due to the tendency of the body to store fat.  Did you know that if you lose 5-10% of your current body weight, you can help significantly reduce symptoms of Polycystic Ovarian Syndrome?  Don't start crash dieting to improve symptoms, but start shopping smarter!

Grocery shopping, in general, can be a big pain but if you are grocery shopping with PCOS, things can get a bit trickier. I am here with some tips to make things simpler.

  1. Fuel Up Before Shopping! This is a rule for everyone to live by: don’t shop when you are hungry. Those donut holes look a bit more tempting when you haven’t eaten lunch yet (public bulletin: there is nothing wrong with treating yourself to a donut hole).
  2. Fortify Your Cart with Calcium & Vitamin D!  Calcium is an important mineral for women with PCOS since it is known to promote egg development and menstrual cycles. Almost more important than calcium, Vitamin D is key for calcium absorption, egg maturation, and insulin resistance. Some foods high in calcium and/or Vitamin D include: milk, eggs, salmon, tuna, cheese, and fortified cereals.
  3. Find The Farmer's Market.  Produce & meats pack the most nutrition when purchased local because the food items do not lose nutrition in the transportation of the food items to the grocery stores and on the grocery store shelves.  Check out your local farmer's market and research local farms near your home that sale grass-fed, hormone free meats!  Since its winter, what are the best items to look for to help fight PCOS? Kale and Turnip Greens!!!  Kale is great for any diet, but can be extremely beneficial for women with PCOS. Turnip Greens are low in oxalic acid so there won’t be any calcium absorption inhibition. Other vegetables high in calcium: broccoli, collard greens, arugula, and okra. One key tip: take advantage of all these beneficial greens and make some beautiful salads.
  4. Fight Oxidative Stress!! Eat a Variety of Colored Vegetables To Fight Oxidative Stress. Brightly colored vegetables are a rich source of antioxidants which fights oxidative stress. Women with PCOS have been found to have a higher rate of oxidative stress which leads to physiological stress.
  5. Fire Up The Grill!! Purchase Organic, Grass-Fed Meats. Grass-fed meat tends to be leaner and contain less hormones than standard meat. The livestock is also protected from genetically modified grains and pesticides which can negatively affect hormone balance and PCOS.  Lean protein sources also help maintain steady energy levels and curb cravings.  Some protein foods, like wild-caught fish, can get a bit pricey but some cheaper options include: beans, turkey, pastured eggs, organic yogurt, and  nuts/seeds. When deciding on which proteins to choose- it is better to choose protein with little to no saturated fats (items listed above, with exception of egg yolks, are great options)
  6. Figure Out Plan Ahead of Time!  There are many websites that compile a shopping list that you can print out and bring to the store and check off items you need to purchase. This makes things much simpler and prevents impulse purchases. I made one myself and I am attaching it here: Grocery List. My grocery list is based on what I usually purchase, there are modifications and write-ins that can be made to your liking! Try to make a weekly meal plan and only purchase what it planned for that week. With the shopping list printable comes a budgeting section. Prepare ahead and decide what you want to spend and try not to exceed that limit. If you find some huge deals and have leftover money, save it for a rainy day and after the end of the month see how much you saved!

Therese Bridges

8 Nutrients to Boost Your Spirits - Nutrient #8

Vitamin B6

 • Helps in the production of neurotransmitters which send messages from the brain to the rest of the body • B6 Deficiency can case anemia, confusion, depression, and weakened immune system • Vitamin B6 is effective for treatment premenstrual depression • RDA: 1.3mg per day for adults


 • Start Your Morning with Fortified Whole Grain Cereal! ¾ cup Provides About 1mg • Snack on Hummus or Top Your Salad at Lunch with Chickpeas! 1 cup Provides 1.1mg • Stock up on Seafood! 3oz of Salmon and Tuna Provides 1mg. • Poultry Packs Vit. B6 Too! 1 Boneless, Skinless Chicken Breast has 0.5mg of B6



TIP #5 - Don’t Skip Breakfast

Breakfast really is the most important meal of the day!  Your breakfast meal sets the tone for the type of day you will have when it comes to your energy levels and metabolism!  Many individuals will skip breakfast as a tool to help management their weight.  Research shows that eating breakfast will actually help people control their weight. According to WebMD, studies show that eating breakfast can help give you:

        • A more nutritionally complete diet, higher in nutrients, vitamins and minerals
        • Improved concentration and performance in the classroom or the boardroom
        • More strength and endurance to engage in physical activity
        • Lower cholesterol levels

If you are looking for a way to increase your metabolism, improve your focus at work or school, manage your weight more effectively, and start your day off on the right foot, then set your alarm 15 minutes earlier and enjoy a balanced breakfast!

Meet The Newest Kashi Family Member!

Have you met the newest member of the Kashi brand Cereals? As I’m walking through Publix on Saturday, I was introduced to their newest product called Golden Delicious!

Nutrition Summary:

Once I returned home, I looked over the ingredient list to see what this product had to offer.  The first ingredient was “Seven Grain Blend” which is made up of whole: oats, brown rice, red wheat, rye, triticale, barley, and buckwheat!  Evaporated cane juice was within the top 5 ingredients which makes this the main sweetening agent.  Although there are better substitutes, evaporated cane juice is a healthy alternative to refined sugar. Both sugar and evaporated cane juice are made from sugar cane, but evaporated cane juice does not undergo the same degree of processing that refined sugar does.  Since the product has 5g of fiber per serving, it is considered a high fiber food.  Per 1 ¼ cup servings, this cereal offers 48 grams of total whole grains.  Once the fiber is subtracted the cereal offers 43 grams of net carbohydrates which would bring this cereal to a total exchange count of 3 carbohydrates!  Since breakfast is where you need the most energy to kick start your morning, the amount is acceptable!  This product has no artificial sweeteners, flavors, colors, or preservatives.

Taste Summary:

I have to give this cereal an A for taste and texture. The tiny flakes have the ability to really soak up the milk but still keep a nice crunch.  The flake and cluster combo provide a whole grain taste with a touch of honey and molasses.  I believe this would be a great cereal for a family because the kids would love the sweetness!  Let me know your thoughts when you try this cereal!!!

Fighting Fatigue with Food - Miniseries Part 2

Be Complex

Foods high in simple sugars, like soda or candy, lack substance to sustain blood sugar which may result in an energy crash.  Simple sugars tend to give a short-lived energy spike that may not last as long as you need it.  Choosing complex carbohydrates prevents blood-sugar crashes due to the amount of fiber. Fiber is considered an energy stabilizer because it allows the body to receive a steady stream, rather than a tide, of energy into your bloodstream.  You can become "more complex" by adding in foods such as whole wheat bread, brown rice, couscous, bulgur wheat, high fiber breakfast cereals, beans, whole fruits, and vegetables.  A major superstar food for energy is oatmeal because it is low on glycemic index, loaded with fiber, and contains stress-lowering B vitamins which help turn carbohydrates into useable energy.