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PCOS Toolkit_Week 4 Sleep

posted on August 9, 2020

PCOS Toolkit_Week 4 Sleep

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Hey there! My name is Sam and I’m a registered dietitian nutritionist. I help people with PCOS end the cycle of yo-yo dieting and binge eating so that they can find peace and balance with hormones, nutrition and your body as a whole. My services teach you how to heal your relationship with food and your body so that you can improve hormone imbalances without dieting.

PCOS Group Coaching!

PCOS Snacking Guide!

Confused about snacking and PCOS? I put together this snacking guide for you. It includes some PCOS recommendations for snacking as well as some snack ideas. Enjoy!

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Are you doing anything fun for Memorial Day? 👇🏼 Let me know in the comments!

If you know you're going to have a boozy day or weekend then here are a few things to remember:

✨ Stay hydrated by trying to drink at least 1 glass of water for each alcoholic beverage that you drink

✨ Eat regularly - try to eat a meal before or with your drink. This is better for hormones.

And if you're someone who binge drinks on holidays because you love a drink every now and then but don't allow yourself to enjoy one, then it may be time to evaluate how the "all-or-nothing" mentality is serving you.

I hope everyone has a good Memorial Day weekend!

#pcos #pcosdiet #pcosawareness #pcosfighter #pcoslife #pcossucks #pcosnutrition #pcosjourney #pcosweightloss #pcoswarrior #haes #bodyacceptance #bodyrespect #foodfreedom #intuitiveeating #intuitiveeatingjourney #emotionaleating #nofoodrules #antidiet #screwthescale #bingeeatingrecovery #selfcompassion #nomorediets #healthateverysize

Can you relate to any of these?

✨ One of the biggest obstacles to managing PCOS is focusing on weight. Weight is not a behavior, and sooo many factors that go into how much we weigh are outside of our control. Sticking with the weight loss mentality can actually make hormones worse long-term.

👉🏼 So what could be a first step in leaving the weight loss mentality behind? Strive to feel your best in your here and now body. Dig in a little deeper and ask yourself what's going on beneath this desire.

The most common thing I hear from clients is "I would just feel better."

I've given you a few examples of what could be going on beneath that desire!

✨ You deserve to live each day without negative thoughts and feelings about your body getting in the way. ✨

If the focus on weight has NOT helped you improve insulin resistance or your PCOS symptoms then mark your calendars for ‼️Tuesday, June 7th‼️! Enrollment will reopen for my FREE Masterclass: The Top 3 Strategies to Manage Insulin Resistance.

#pcos #pcosdiet #pcosawareness #pcosfighter #pcoslife #pcossucks #pcosnutrition #pcosjourney #pcosweightloss #cyster #cysters #pcoswarrior #clt #cltnc #charlottenc #haes #bodyacceptance #bodyrespect #bodyneautrality #foodfreedom #intuitiveeating #intuitiveeatingjourney #bingeeatingrecovery #nofoodrules #antidiet #screwthescale #nomorediets #haes

Do you crave carbs with PCOS? 🥯 Let me know in

Do you crave carbs with PCOS? 🥯 Let me know in the comments!

It may not feel great if you're ALWAYS hungry or thinking about food. You wish you could just feel full and satisfied so you could enjoy your day without thinking about food!

Here are a few reasons why carb cravings could be happening with your PCOS:

🥗 You're not eating enough. This is very common since you're told that you need to lose weight.

🩸 Insulin resistance. Either it's not being managed or maybe you haven't been properly diagnosed.

🥯 Being too restrictive with carbs. Your body actually needs carbs for energy, you just have to use them efficiently with insulin resistance.

🧁 Or it's just a craving! It's totally okay to satisfy cravings. This can help you feel more satisfied and lessen overeating and binges.

‼️ SUPER PUMPED to share that my Improve Insulin Resistance Course will be relaunching in June.

Prior to enrollment opening, I will be offer a FREE masterclass walking you through the top 3 mistakes I see with trying to manage your insulin resistance and what you can do instead! 👀 Keep one eye out for enrollment beginning June 7th. ❤️

#pcos #pcosdiet #pcosawareness #pcosfighter #pcoslife #pcossucks #pcosnutrition #pcosjourney #pcosweightloss #cyster #cysters #pcoswarrior #clt #cltnc #charlottenc #haes #bodyacceptance #bodyrespect #bodyneautrality #foodfreedom #intuitiveeating #intuitiveeatingjourney #bingeeatingrecovery #nofoodrules #antidiet #screwthescale #nomorediets #haes

Hands up for my client 🙌🏻

I am so proud of her and all that she has been able to accomplish in just 3️⃣ months of my program. 💕

Before we started working together she felt extremely overwhelmed 😫 with how to balance her hormones and change her lab values.

She felt like she had reached her breaking 💔 point and just wanted someone to show her how to manage her PCOS symptoms without going on a crazy diet.

So we did just that 🎉

✅ She was able to decrease her A1c from 5.9 to 5.7 (almost out of the prediabetic range!!)

✅ She now feels confident in advocating for herself at the doctors (aka no more ‘just lose weight’ advice will be tolerated)

✅ And she understands how to balance her hormones so that her PCOS symptoms can be managed.

#pcos #pcosnutrition #pcosjourney #pcosdiet #haes #foodfreedom #intuitiveeating #nofoodrules #pcoswarrior

Have you ever wondered how PCOS management can fit

Have you ever wondered how PCOS management can fit within the Health at Every Size, and incorporate principles of the Intuitive Eating framework? 🤔
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I know it may appear that they're contradicting...
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👉🏼 Because you have to avoid certain foods in order to feel better with PCOS right?
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‼️Nope.‼️
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The goals of both PCOS Symptom management and Intuitive Eating is to understand how to fuel and nourish your body in a way that supports your overall health - both mentally 🧠 and physically 🥰.
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Sometimes IE can be perceived as "eating whatever you want, whenever" ❎ but that isn't actually how it works.
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🎉 It's about allowing yourself permission to eat all foods, and using your values and learning how to feel your best. You're in charge, instead of diet culture.
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I promise you don't have to choose between restrictive food rules and feeling better. ❤️
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How does HAES fit into this? You deserve access to all care that can improve your PCOS, independent of your weight.
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#pcos #pcosdiet #pcosawareness #pcosfighter #pcoslife #pcossucks #pcosnutrition #pcosjourney #pcosweightloss #cyster #cysters #pcoswarrior #clt #cltnc #charlottenc #haes #bodyacceptance #bodyrespect #bodyneautrality #foodfreedom #intuitiveeating #intuitiveeatingjourney #bingeeatingrecovery #nofoodrules #antidiet #screwthescale #nomorediets #haes

Do you feel addicted to food 🍫? Let me know in

Do you feel addicted to food 🍫? Let me know in the comments 👇🏼
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👉🏼 The topic of food addiction is pretty complex and there are plenty of controversial views on the subject.
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When we are taking into consideration human physiology, psychology 🧠, and nutrition science...
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It is pretty clear that a big part of feeling this way boils down to the 2️⃣ topics mentioned above ⬆️.
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👉🏼 Insulin resistance can cause those intense carb cravings, because your body believes it's not getting the energy it needs.
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👉🏼 When you're constantly pursuing intentional weight loss and dieting this can cause rebound binges.
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Both of these leads to those feelings of: 💭 obsession around "off-limit" foods 🍩, constantly thinking about those foods, and the impulse to eat past fullness🍫🍫🍫 when given the chance.
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✅ This is exactly why I teach an anti-diet approach to managing PCOS. That gets to the root of what's going on, so you can stop feeling so addicted to food!
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I'd love to support you in your journey to managing PCOS without dieting:
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The Improve Insulin Resistance Course will open for enrollment in June.
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The PCOS Food Freedom Group Coaching Program will begin again in July.
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Click the link in my bio to join the waitlist for either!
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#pcos #pcosdiet #pcosawareness #pcosfighter #pcoslife #pcossucks #pcosnutrition #pcosjourney #pcosweightloss #cyster #cysters #pcoswarrior #clt #cltnc #charlottenc #haes #bodyacceptance #bodyrespect #bodyneautrality #foodfreedom #intuitiveeating #intuitiveeatingjourney #bingeeatingrecovery #nofoodrules #antidiet #screwthescale #nomorediets #haes

Have you taken a "what is my PCOS type" quiz? Let

Have you taken a "what is my PCOS type" quiz? Let me know in the comments 👇🏼
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These quizzes continue to add to the confusion 😕 surrounding PCOS.

If your doctor🧑🏼‍⚕️ looked at you perplexed when you asked about your PCOS 'type,' it's because this isn't something that is traditionally recognized in medical care for PCOS 🏥.

So many "root causes" of PCOS overlap like I discussed above ⬆️

#pcos #pcosnutrition #pcosjourney #pcosdiet #haes #foodfreedom #intuitiveeating #nofoodrules #pcoswarrior

Have you believed any of these misconceptions abou

Have you believed any of these misconceptions about Intuitive Eating to be true? 🤔

If you hear a professional make these statements about intuitive eating and PCOS then it's a good indicator that they are not trained in IE:

"If I ate intuitively then I'd just eat pizza all day."

"You have to completely let go of the desire to lose weight to eat intuitively."

"People with medical conditions cannot be intuitive eaters."

‼️You CAN manage PCOS symptoms and feel better in your body WITHOUT dieting.‼️

What questions do you have about IE and PCOS? I'd love to answer them below 👇🏼

#pcos #pcosdiet #pcosawareness #pcosfighter #pcoslife #pcossucks #pcosnutrition #pcosjourney #pcosweightloss #cyster #cysters #pcoswarrior #clt #cltnc #charlottenc #haes #bodyacceptance #bodyrespect #bodyneautrality #foodfreedom #intuitiveeating #intuitiveeatingjourney #bingeeatingrecovery #nofoodrules #antidiet #screwthescale #nomorediets #haes

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