Awesome, loved reading this. & switching to Low GI is a lot easier than some people may think. [depending on your recent eating habits]. I've always used fat free sour cream, yogurt, milk, cheese, etc. So these things were easy for me. & knowing you can still have great tasting taco's with very low fat, is comforting to me.
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Vici0us... you are soo right It's a very simple process, once you have figured it out. As I mentioned the first couple times to the grocery store, was, well... interesting to say the least. But it takes time, just like it does to gain it. You have to see the grocery store in a different light, and once you do you'll realize all of the healthy choices.
You have to re-develop a lot of things, but after that it's thoughtless and becomes a regular lifestyle. Which is what I'm most excited about, it's something I know I can do forever, and to me there's no other way to loose weight. Otherwise it's just not worth it, just to come back on plus some more in most cases.
I mentioned earlier that I might post before/after pictures, I haven't figured out how to do them other than in my profile, in an album. I only do that to encourage you all, just like someone did when they gave me hope almost 2 years ago.
Best of luck to you all, together we can do this!!!
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Doing Low GI diet as of Sept. 07. DX with PCOS in Sept 07' as well.
Started at a size 24, now a size 14. My waist was 44", now it's 32".
I am on no medication, just diet and exercise.
Thank you all for your support and information! I encourage all of you to do a Low Glycemic diet!
Dear Cysters, I am going through a few rough days and have started to slack on my diet. I could really do with some words of encouragement to help get me motivated again. I really don’t want to mess up…
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Oatmeal (made from scratch with oats-- don't use instant oatmeal) I put cinnamon (good for insulin resistance) stevia (a natural sugar made from a plant, also good for insulin--doesn't raise blood sugars) and a little bit of honey. I cook mine on the stove with 1% milk.
I eat Kashi cereal, my favorites.. Honey Sunshine and Cinnamon Harvest. Esp. with the Cinnamon Harvest, I load up the fruits. I put blueberries, bananas, strawberries.
Cage-free, Omega 3 eggs are the only kind of eggs I buy. Which means the chickens saw the light of day, roamed freely and were not caged, also were not fed hormones. Much better for you and Omega 3's are very important for our health and a great fat for us to consume. I sometimes eat that with a light whole grain english muffin, canadian bacon and a slice of fat free cheese. I make everything with olive oil, no butter.
I also like to keep Kefir (it's a smoothie but it's basically yogurt) at my office and at home. It's low fat, the sugar is relatively low for yogurt and doesn't have any aspartame (splenda, etc) in it like most yogurts do.
Yogurt is good with some granola (I buy Cascadian Farm organic granola) and put fruit it in, pretty much the same ones as oatmeal.
Omelets with tons of veggies, mushrooms, peppers, etc. I put Jennie O Turkey Ham diced up in there with fat free cheese.
I also sometimes make egg muffins, you make them in the oven and then can freeze them and take them out as you need them. Good for busy schedules! I will send you a link for my recipe blog, I think it's on there. There are lots of other really tasty recipes on there, lunch, dinner, smoothies, etc.
As far as lunch.. oh my it's a long list.. the possibilities are endless and I keep it pretty interesting.
I pretty much eat anything, just make it healthy. I put veggies on the grill in a grilling basket and eat with burgers, etc. I use extra lean ground beef, fat free cheese and a whole grain bun.
Tomorrow I am making a fish sandwich. I have talapia fillets in the freezer that I buy. You keep them frozen until your ready to cook them. They are pre-seasoned, I put a bread crumb mixture on it (which is low glycemic, all whole wheat flour and whole grains) and then cook for 20 mins. I make a sandwich out of that. It's VERY tasty. I often make a side dish with cottage cheese, I get 1% low-fat.
Like I said it's endless, I'm going to message you right now... because that will help you so much more. There are currently 35+ recipes on there, of my favorites and how I lost all of my weight. Meatloaf, meatballs, lasagna, etc. etc.
For exercise, for starters.. I take everything one step further, always do the stairs over elevator. Park further away, etc. I love to do yoga and 3-5 times a week I go on the treadmill for 30 mins. When I'm watching TV at night, I lift weights (just 5 lb. weights, but they work well and after my weight loss it's needed on my arms!) and use the TV to remind me that I need to do that. Also while watching TV, I have a suspention rod that you attach the two pieces to your feet and can do sooo many different exercises with it. I enjoy doing that outside when I get the chance as well. I also love to take my exercise ball outside, it's good to exercise outside.. get a work out and some vitamin D
It is very inspiring. I'm trying to lose the last ten pounds, and let me tell you, they are the toughest! Do you count calories too?
Will you please send me a link to your site?
Can you recommend any good books or websites you have found helpful/ valuable to your weight loss where I can find more information about the Low GI Diet?
Thanks.
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Asianaaaa, I read A Patients Guide to PCOS from Walter Futterweit back in Sept. of 07 when I was Dx. It was eye opening and very informative. It got me started on the path that I am on now. I just dusted it off and starting reading it last weekend, it's like a whole new book because now things actually make sense to me!
As for the Low GI diet.. I goggled and it let it take me to a bunch of different sites and gathered recipes that way which are now on my recipe blog. Here are a few I have run across that are stored in my favorites...
Regarding needing some motivation... it's okay to jump off the wagon for a day.. just jump right back on.. tomorrow is a new day. Keep focused on what's important to you... controlling PCOS symptoms, loosing weight, getting healthy, lowering some levels that might be elevated, feeling good, etc.. I held onto all of those things. It really comes down to a decision, it's something I've commited to for life. I know I cannot go back to my old ways, and I've worked so hard to get where I'm at. All I can see at this point is the scale saying 156 lbs! Find out what's important to you, what drives you! Were always here to help
wow, congrats on your success. Like many, my story is much like yours. I have shown signs of this since puberty but all the doctors did was put me on birth control and I never was dx until last year (when I was 25). I am now TTC and am not on metformin (two different doctors would not give it to me). Now I don't have the money to do more tests and drugs or even go to an RE.
I am now taking this into my own hands by dieting and exercise. I think a lot of us cysters feel out of control of our own body, but this is a way to feel in control. You don't need drugs for that.
First of all I would like to say congratulations to you Sweetstar, that is an amazing story. You give all of us the courage to fight this syndrome.
I have been trying to do some research about the Low GI Diet for sometime now and get nowhere, which is why I came here. I have visited this site on and off since I was DX in 2006, but never joined until I read your story today. I cannot send you a PM yet so if you would please send me the link to your recipes I am hoping that I will be able to achieve results similar to yours.
Thanks for the info and links. I didn't realise that the Low GI diet is also known as the South Beach Diet! Now I can find more info about this type of diet when googling!
Thanks a lot.
Asianaaaa
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Hi sweetstar, I was wondering, do you by any chance have a food diary on this board? If not, would you mind starting one? I am interested to see what sort of meals and snacks you have throughout the day as I am finding it a bit difficult to come up with a variety of different things I can eat. I seem to find myself eating loads of carbohydrates and pretty much the same thing every week. An example of what I might eat in a day is: M: I have a small bowl of weetabix (one stick) with semi-skimmed milk and very very little sugar. S: One small yoghurt, a banana and a big handful of grapes. L: Egg mayonnaise sandwich, packet of snack-o-jacks and some nuts. S: A big handful of cherries. D: Rice and curry. S: I might have a glass of milk occasionally but not often. (Wow! Putting this in writing makes me realise that I am actually eating a lot more than I should be! ) Also, I am interested to know what exercises you do on a daily or weekly basis. I've read on a number of places that intense cardio and weight training help a lot for insulin resistance. Even though I haven't been diagnosed with it I am pretty certain that I have it due to the shape of my body, dark marks around my neck, underarms and groin area, etc. How many hours a week of exercise should I be looking to do? On one of your posts you mentioned that you do not take any meds? Does this mean that you do not have food supplements, such as Cod Liver Oil, and vitamins in a tablet form, etc? Also, do you know if there are any tests I can do on myself at home to check my blood sugar levels, whether I am ovulating, blood pressure, etc?
Thanks,
Asianaaaa
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I don't have a food diary. I don't like to think about it that much, that's why Weight Watchers wouldn't work for me. I am not a point counter, I don't weigh my chicken, count calories, etc. I look at ingredients, sodium content (and always choose the lowest option available) I pay attention to brands and pay special attention to what companies put on their products like: "whole grains, healthy, all natural" things of that nature and see if they are true. In other words it could have just a slight bit of whole grain in it, and they can legally put whole grain on the package.
So in other words, I surround myself (my pantry, frig, my office, etc) with healthy choices. Eating lots of vegetables, fiber, whole grains, fills me up a lot faster and I end up not eating a lot anyways (but still a good healthy amount.) It might not be what works for some, but that is what's cool... we can customize a lifestyle change to our own needs.
I can however give you some ideas as to what I eat. My blog will help you with that as well. But for example I will tell you what I ate this week. In the mornings I almost always eat some type of Kashi/Cascadian Farm cereal with fruit in it, esp. during the week. Other times I make egg muffins, breakfast burritos, etc.
For lunch this week I made a taco pizza on a whole wheat crust, with low sugar sauce, fat free refried beans, fat free sour cream, red. fat shredded cheese, lettuce, tomatoes and black olives. The taco meat was 4% fat, with a reduced sodium taco seasoning, I also cooked that up with diced tomatoes.
Tuesday I had a turkey sandwich on whole grain bread, with a light mayo and fat free cheese with lettuce. I had grapes, strawberries, raw brocceli and cauliflower with some veggie dip.
Today for lunch I made meatloaf and had that with aspargus. One way I love to cook aspargus is to pre-heat the oven to 350 degrees. Lay the aspargus out on a cookie sheet and drizzle olive oil over the aspargus. Then I put salt and pepper on them. That's it! Put it in for 12 minutes exactly and it's wonderful! I think thinner aspargus tastes much better, so that's one tip too. To get the woody ends off, snap the aspargus in half and where it needs to snap off... it will. It works beautifully.
I personally don't think your eating too much food. As far as keeping it fresh and not eating the same things everyday.. that is an easy fix by visiting my blog or reseaching Low-Glycemic recipes online.. there is an endless amount. You have to be prepared though, or you'll end up eating the same things every week or worse yet.. not so good food (eating out, etc)
As far as exercise, I've recently started doing a Pilates and yoga class. It's an awesome work-out! I thoroughly enjoy it and let me tell you, it works every area of your body! I am very impressed by the results so far, I can tell my legs are more defined and my arms are looking better, etc. The yoga is very peaceful and I feel it brings a great balance to my life.
I also do the treadmill on the days off from Pilates/yoga (which I typically do that class 2-3 times per week) I do a lot of weight lifting in the class with Pilates (just 3-5 lb weights but it's great.) Also I bought this suspension rod that straps to your feet and the bar comes up past your arms when extended.. I find that helpful as well in between my work-outs. I don't know what is right for you with exercise, but I would say 3-5 times a week is what I need. Typically an hour or more on those days.
I don't take any medications. I do take a Omega-3 Fish Oil Supplement that's a Lemon Zest Smoothie Swirl. It tastes great, I keep it in my fridge at my office and take it every morning with my cereal. It's by Barlean's (www.barleans.com or 800-445-3529 to see where you can buy it from) Or you can simply take the pill form. Also I do take a multi-vitamin everyday.
As far as the tests you can do at home for BP, ovulation, and blood sugar levels... here's what I did. For BP, I bought an at home monitor. Often times in the malls they have those as well, or check in your community at local hospitals, churches, etc. They usually have free screenings. If you donate blood you would also find out your BP, or of course at the doctor.
For ovulation you can do a combo of two things: buy a Basal Body Thermometer (it must be this kind because it's extremely accurate with an extra decimal point) You will need to read up on this and the how-to's but if you track it BEFORE getting up in the morning, going to the bathroom etc. In other words, while your still in bed, over time you'll see the rise in your body temperature while you are ovulating, if you are. Also you can by kits, that are near the pregnancy test that can detect your ovulation. Also I didn't know this but a lot of women don't know that the white (slimy egg white-like mucus) that women can sometimes see.. more than likely means you are ovulating. So you can check for that approx. 14 days after your period. You should be able to see a bit on your panties, or when you wipe etc. And this is too much for some, but you can squeeze it between your thumb and pointer finger and if it stretches and you are TTC, good timing! Get to work that is your most fertile time You can utilize www.ferilityfriend.com for the Basal Body charting as well.
Then lastly with your blood sugar, I bought an electric Blood Glucose Monitoring System. That tells you your blood sugars, I haven't done it in awhile because now my blood sugar is normal, but I think you typically do it 2 hours after you eat. It's a small finger prick then you put the blood into a strip and then into the electronic tester and that's how it detects your blood glucose levels.
All of those are worth the money, because they are at home and you can do them time and time again. But if you have insurance, you should go for a full physical, including a CMP (Comprehensive Metabolic Panel) and a Lipid Profile. The CMP will check for things like sodium, potassium, glucose, calcium, your liver function, blood protein, etc. The Lipid will check your HDL "good" and LDL "bad" cholesterol, your total cholesterol and your triglycerides. Those are both good to get and then you might not have to get the blood monitoring system, unless your blood sugar is borderline, you might want to consider having that around. I think it's good for everyone to know all of these things, for general health.
I am definitely going to look into getting a full physical because for a while now I have not been feeling 100% and this might help me to find out what my symptons are and if there is anything else wrong. What exactly does a full physical involve?
Also, I wanted to ask you, is wholewheat pasta ok? Because I can't seem to find wholegrain pasta anywhere (I'm in the UK). Additionally, what brown sugar do you use? When I go to the supermarket they have light brown cane sugar, dark brown cane sugar, demerara sugar, etc. I am not sure which one to buy... :-(
Thanks,
Asianaaaa
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It's a very simple process, once you have figured it out. As I mentioned the first couple times to the grocery store, was, well... interesting to say the least. But it takes time, just like it does to gain it. You have to see the grocery store in a different light, and once you do you'll realize all of the healthy choices. 
