PCOS and Fertility

PCOS.

Four little letters that can have a very big impact on a woman's life.

PCOS (Polycystic Ovarian Syndrome) is a condition (dis-ease) that causes multiple small (0r large) cysts on the ovaries, which can affect a woman's ability to get pregnant. It affects a woman's hormone cycle that regulates the normal development of eggs in the ovaries. Within the ovaries are sacs (follicles) that contain our eggs. In women who have PCOS, there are many follicles that are under developed, the eggs within do not mature and are therefore not released (ovulation). Instead, they form cysts. Immature follicles and the inability to ovulate is likely caused by low levels of FSH (follicle stimulating hormone) and higher than normal levels of testosterone (male hormones and androgens) in the ovary.

Many women suffer for years without diagnosis affected by a wide range of symptoms including irregular, abnormal, light or missing periods, decreased breast size, pelvic pain, anxiety or depression, increased body hair or facial hair, enlarged clitoris, insulin resistance leading to a build up of insulin in the blood that may cause weight gain or obesity, which can also lead to a greater risk of heart disease and diabetes.

...and lets not forget infertility. Sounds like a goddess horror story, starring an infertile starlet ready to scold her immature follicles.

All kidding aside, PCOS sucks....and the cause of PCOS is unknown. But we do know that it is a hormonal imbalance and several factors can play a role, including our favorites...diet and exercise. Now, if we put on our thinking caps we will deduce that if diet and exercise can play a role in PCOS, it's a good place to start to cure the dis-ease of PCOS.

Since PCOS is linked to insulin resistance, it's important for women with PCOS to ditch the processed white devils (refined sugar and white flours, cereals, breads and pastas) and replace them with whole grains, brown rice and beans. Refined sugars should be eliminated and replaced with natural sugars such as honey, maple syrup, brown rice syrup or agave. Fresh fruits and vegetables will also aid insulin response. For additional specific diet recommendations, look into the Anti-Inflammitory Diet or a Low-Glycemic Diet.

Exercise will also benefit women with PCOS (and of course, ALL WOMEN) because it improves insulin resistance, balances hormones, helps to maintain a healthy weight and well, it makes us happy! A study conducted by University of Adelaide in Australia found women with PCOS who maintained a healthy diet and exercised experienced a 71% improvement in insulin sensitivity and a 39% reduction in luteinizing hormone levels (LH). This has huge credibility factor as a spike in LH levels is what triggers ovulation but women with PCOS have sustained elevated LH levels.

There are additional ways to improve your hormone function through the supplementation of natural superfoods such as maca. Bring your hormones back into balance by starting your day with a PCOS fertility smoothie, follow it with exercise and nurture your body with whole vegetables, fruits and grains.

PCOS Fertility Smoothie

1/2 c. Fresh Pineapple

1/2 c. Fresh Papaya

2 tbsp. Hemp Seeds

1 teasp. Maca

1 Scoop Vanilla Whey Protein

Blend with water or coconut water.

As a holistic health coach, I specialize in women's health working with preconception, prenatal and postnatal women. It is my passion to empower women to nurture their strength, balance and inner peace to allow them to grow into their natural birthright of vibrant health. If you want to take charge of your fertility or if you're living with PCOS and would like a free consultation with me for more information, please email Terra at 3healthychicks@gmail.com.

Keep it Fresh!

~Terra

Greening Your Smoothies

Greens are everywhere - power greens, supergreens, fresh greens, wheatgrass shots ...but what are you supposed to do with them? Greens can be a little bit overwhelming when you're first trying to incorporate them into your diet. People always ask me how to add them and what to do to make them taste good. The first thing I look to when answering this question is my Blendtech!

Adding greens to your favorite fruit smoothie is a fabulous way to get the power packed nutrients that greens offer. If you didn't read Lauren's post, 10 Reasons to Eat Your Greens, go dot it now! Now I know, the color that greens turn smoothies can be a bit off putting. Most of us aren't used to drinking something that looks like toxic sludge or worse, something bright green *gasp!* - it looks like slime, not food!! Well, it is food...and it's food that's great for you. My simple advice, get over it! And if you just can't get over it, do what my boyfriend Stephen does, drink it with your eyes closed.

Ok, so now you're going to take the green smoothie plunge, but you're not sure how. Well, it's super easy! You can start by adding fresh greens to your smoothie or a super greens supplement. If you're adding fresh greens, the ratio for a green smoothie should be 60% fruit and 40% greens (collard, spinach, mustard, kale, or swiss, green or red chard). You really can't make a mistake, more fruit, less greens and add your favorite liquid and blend. I often use coconut water or just plain water. Sometimes I use fruit juice, but this does up the calorie content of the smoothie. I also like to add my own nutritional boosts to the smoothie like maca powder, acai (pronounced ah-sa-eeee, which is available in the freezer section at Whole Foods or your local health foods store. I usually choose the sugar free acai), flax oil, hemp seeds or almonds. You can add a little honey or agave for sweetness.

You can find a number of fabulous supergreens in Whole Foods or your favorite health foods store. They range from froze wheatgrass shots to powdered supplements. When buying supergreens supplements it's important to choose organic. Supergreens are super concentrated which means, if they're not organic, you're also going to get super concentrated pesticides- yuck!! I use Green Magma Barley Grass Juice Powder or Pure Synergy.

There really isn't a specific green smoothie recipe to follow, it's kind of like a stew, a little of this and a little of that to suit your tastes. Just experiment and see what works for you!.

Terra's Favorite Green Smoothie

1/2 c. Diced Mango

1/2 c. Diced pineapple

Coconut water

1 Frozen Wheatgrass Shot

1 tbsp of Green Magma Barley Grass Juice Powder

Put it all in the blender and blend! This smoothie will come out electric green with a sweet tang because of the mango and pineapple. It's my favorite!!

Keep it Fresh!

~ Terra

The Wonders of Maca: The Peruvian Ginseng

Maca, the superfood of the Incas has been around for at least 10,000 years. It's a radish like root vegetable grown in the mineral rich volcanic soil in the Peruvian mountains. While people in the US recently discovered the power of the maca root, it has been used by the Inca people and their herds for thousands of years to combat stress and thrive in higher altitudes.

Maca is a well known endocrine modulator, or an endocrine adaptogen, which works on the pituitary through the hypothalamus, communicating with all the glands of the whole endocrine system.

Maca is super-charged with over 60 micronutrients. It's 40% potassium and 10% calcium. It's high in phosphorus, magnesium, silica and zinc. It also contains vitamins A, B, C, D, E, B12, B1, 2 and 3. It hast 18 amino acids and 20 fatty acids, so it just may be the strongest root on earth without natural stimulants. Maca also contains important hormonal precursors and sterols proven to assist the human body in a number of ways including boosting your energy and mood!

Maca's hormone balancing properties can boost your libido, sooth menopausal symptoms, increase sperm cell production, improve testosterone levels and eradicate symptoms of impotency.

Some may not enjoy the taste of maca on its own, but it's pretty easy to incorporate it into your diet. Simply mix maca powdered root into any of your favorite drinks or food. You can buy maca from any of your favorite natural foods stores including Whole Foods, Deans Natural Foods and Nature's Corner.

Because maca increases libido and fertility, it's fabulous for preconception health. Maca stimulates graffian folicals- (stimulates fertility) by controlling estrogen. Levels that are high or low at the wrong time either keep a woman from becoming pregnant or keep her from carrying to term. If you are interested in using maca for preconception health I suggest talking to you doctor and finding out your progesterone levels.

Super Maca Smoothie
2 Tablespoons of Maca Power
1/2 Cup - Milk [rice, almond, oat, hemp, soy or dairy]
1 Tbsp. - Almond or Peanut Butter
4 Dates
4 Ounces - Plain or Vanilla Yogurt
1 Tsp. - Bee Pollen
1/2 Tsp. - Cinnamon

Keep it Fresh!
~ Terra
Keep it Fresh!
3HC