grass-fed

6 Tips for Grocery Shopping with PCOS

shopper.jpg

Shopper

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

Gambling on Meat? Grass-Fed or Grain-Fed?

unnamed21.jpg
Confused by the hype of grass-fed versus grain-fed beef? Is grass-fed beef really worth the extra expense?

Today NutriFocus highlights 4 good reasons to consider choosing grass-fed beef....

  1. Grass-fed beef is much higher in nutrient levels. Grass-fed beef tends to be leaner, and have higher levels of vitamins, minerals such as calcium, magnesium, potassium, and beta carotene.  Grass-fed beef has shown to have 4x the levels of vitamin E and 6x the levels of Omega-3 (compared to grain fed beef) which helps reduce the risk of arthritis, obesity, insulin resistance, allergies and autoimmune diseases.  It is also a good source of CLA which is a healthy fat that protects against cancer.
  2. Grass-fed beef is better for the animals. Supports a natural and humane approach to sustainable farming BC the animals are allowed to roam free on the land.
  3. Supports local farming science. Raising livestock on pasture requires knowledge and skill -- it is a true science!!
  4. Grass-fed animals are healthy and drug-free. Cows fed grain can suffer digestive problems because grain is not their natural diet and is not digested properly. This can lead to the use of  antibiotics and other medications which ultimately pollutes our food supply and environment.

This NutriFocusRD original recipe won me major points with my husband so I could not resist sharing this easy, slow-cooker meal with my NutriFocus Family!!!  This chili is super easy, full of fiber, powered with protein, and packed full with vegetables!  It is perfect for a weeknight dinner or to serve at your next tailgating party!! Best news is... it is even better the next day!!!  Hope you guys enjoy!!

Organic Beef and 3-Bean Chili:

Ingredients:

  • 1 pound organic, grass-fed ground beef
  • unnamed[3]
  • 1 Red Onion, Diced
  • 3 Celery Stalks, Diced
  • 1 Green Bell Pepper, Seeded and Diced
  • 2 Garlic Cloves, Minced
  • 1 (29oz) can Tomato Puree
  • 1 (15oz) can Red Kidney Beans, Drained
  • 1 (15oz) can Cannellini Beans, with Liquid
  • 1 (15oz) can Chickpeas, Drained
  • 2 Tbsp Chili Powder
  • 1 Tbsp Ground Cumin (optional)
  • ½ Tbsp Smoked Paprika (optional)
  • 2 tsp Dried Parsley
  • 1 tsp Garlic Salt
  • 1 Tbsp Dried Oregano
  • 1 Tbsp Dried Basil
  • 1 Tbsp Ground Black Pepper
  • 1 Tbsp Sriracha Sauce

Directions:

Place ground beef in a skillet over medium heat. Season with 1 Tbsp Chili Powder, 1 Tbsp Cumin, ½ Tbsp Smoked Paprika, 1 tsp Garlic Salt, and Ground Black Pepper. Cook until evenly brown. Drain remaining liquid.

Place the beef in your slow-cooker. Add in onion, celery, green bell pepper, garlic, tomato puree, drained kidney beans, drained chickpeas, and cannellini beans with liquid. Season mixture with 1 Tbsp chili powder, dried parsley, garlic salt, dried basil, oregano, black pepper and sriracha sauce. Stir mixture well. Cover and cook on low for 8-hours!

Garnish with shredded parmesan cheese and low-fat sour cream and serve alongside sweet cornbread muffins!

unnamed[1]
unnamed[1]

To Locate Local Grass-Fed Farms, Check Out the Eat Wild Website for Farms Across the Southeast!