My plan. Well... I sort of created my own based upon my likes/dislikes/physical needs etc. One thing that has been key for me is to stick within a calorie range and a ration of carbs:fats
roteins. I eat between 1700-2300 calories per day (right for my weight) and my ratio is 15-25%fat/20-25% protein/the rest carbs. This is working really well for me. I don't eat much sugar, though I do not STRESS about it. I just try and be conscious of it and really do not eat sweets except one small treat per week. I really do not crave much with this plan and feel well satiated.
Here is an example day:
Breakfast -- oatmeal (1.5 servings) with 1/4 c. 1% or 2 % milk, 1 T. brown sugar (see--I do have some, but will switch to a few drops of maple syrup soon), 1 T. ground flax seeds, 1T. wheat germ, and 1/2 scoop whole foods soy protein powder; coffee w/ 2 T. cream or whole milk
morning cardio 1/2 hour to 1 hour cycling outdoors or dancing in 10 minute intervals combined with climbing first stair of house over and over again in 5 minute intervals, or belly dancing tapes --PLUS crunches daily PLUS push ups every other day PLUS yoga daily (15-45 minutes)
snack -- banana w/ PB or plain N/F yogurt with 1 T. wheat germ and 1 T. all-fruit jam or homemade soup or salad or 1 serving pretzels w/ 1 teaspoon PB etc etc.
lunch -- my favorite is a full avocado plus one serving imitation crab with 1 T. parmesan cheese -- all together as a salad; I have other choices as well -- usually left-overs
snack -- banana w/ PB or plain N/F yogurt with 1 T. wheat germ and 1 T. all-fruit jam or homemade soup or salad etc etc.
dinner -- 4 oz. salmon with green beans and brown rice or a huge salad or soup and sour dough bread or chicken burritos or bean/lentil stew etc. etc.
I drink at least 80 oz. of water too.
I take the Glucosol with whichever meal has the highest carbs so I really do plan ahead.
This plan is a great amount of food, but I am not losing quickly. I am losing about 1-2 lbs. per week -- which is my intention so that I can keep it off eventually -- although I do get frustrated when the scale doesn't budge.
I have to say that -- because I have PCOS, I consider this plan my cure of the symptoms. Therefore, I DO NOT cheat (or haven't so far). Now, I know a lot of people advocate for cheating here and there, but I just feel that I cannot do that. To me, food and exercise are my medications. I do not want to take pills for the rest of my life. I also make my food so yummy that I do not feel like cheating. In fact, my 23 YO brother is living with us right now and has LOVED the food (and he does not need to diet). So does my DH. I don't prepare anything that feels like I am sacrificing. I work hard to plan ahead and make good food. I also plan ahead for certain events. i.e. Tonight was our restaurant night so I made sure to work-out longer and to eat less calories/fat/carbs at other meals. I also made sure we went to a healthy restaurant. Tomorrow is brother's b-day so I will do the same.
Finally, I have several other motivators. One is that I use the points systems here from 3fc and then will get myself a manicure/pedicure every 120 points (I am 21 away from my first). The second is that I will get a new outfit everytime I drop a size.
Mostly, though, the motivation has been the way I feel. Even though I have only been at this 25 days, I feel like a new person. I move differently, am sick less, cramp less, am less stressed, more agile, stronger, better endurance -- the list ALREADY goes on.
I do not know how it finally happened, but I guess it just finally clicked for me that I have a genetic condition that I will have to live with for the rest of my life -- but I REFUSE to live with the symptoms for the rest of my life.
I hope this wasn't toooooo long.
I would love to hear how others are fighting PCOS naturally!
Peace,
Paula
Herbal Treatments?
