REGISTERED HOLISTIC NUTRITIONIST IN ONTARIO
Nutrition For PCOS | Polycystic Ovarian Syndrome
Healthy Eating For PCOS
Understanding PCOS and Healthy Nutrition Choices
What is PCOS?
Symptoms of PCOS
- Irregular periods or no periods at all
- Excessive hair growth (hirsutism) on the face, chest, and back
- Acne or oily skin
- Weight gain or difficulty losing weight
- Thinning hair or hair loss
- Darkening of the skin, particularly along neck creases, in the groin, and underneath breasts
- Skin tags
The Role of Nutrition in Managing PCOS
Key Nutrients for PCOS
- Fiber
- Sources: Whole grains, fruits, vegetables, legumes
- Benefits: Helps regulate blood sugar levels and promotes satiety
- Lean Protein
- Sources: Chicken, turkey, fish, tofu, tempeh, edamame, hemp seeds, quinoa, protein powder (Vega Sport Protein Powder, Botanica Perfect Protein, Garden of Life Plant-Based Protein, Nutiva Plant Protein)
- Benefits: Supports muscle health and can aid in weight management
- Healthy Fats
- Sources: Avocados, nuts, seeds, olive oil
- Benefits: Reduces inflammation and supports hormone balance
- Low Glycemic Index (GI) Foods (1)
- Sources: Whole grains, non-starchy vegetables, most fresh fruits
- Benefits: Helps control blood sugar levels
- Anti-inflammatory Foods
- Sources: Berries, fatty fish (salmon, mackerel, sardines), leafy greens
- Benefits: Reduces inflammation associated with PCOS
Sample Meal Plan for PCOS
Breakfast
- Greek Yogurt with Blueberries and Walnuts
- High in protein and fiber to keep you full longer.
Lunch
- Quinoa Salad with Mixed Vegetables, Chickpeas and Pumpkin Seeds
- A balanced meal with fiber, protein, and healthy fats.
Snack
- Apple Slices with cinnamon and unsweetened Almond Butter
- Low GI snack to manage blood sugar levels.
Dinner
- Baked Salmon with Roasted Broccoli and Sweet Potato in Olive Oil
- Rich in omega-3 fatty acids and fiber.
Lifestyle Tips for Managing PCOS
- Regular Exercise
- Aim for at least 30 minutes of moderate exercise most days of the week. Include strength training in your exercise routine 3-4 times per week, walk daily, and incorporate a sprinkle of cardio like cycling, jogging and High Intensity Interval Training.
- Benefits: Helps with weight management, reduces insulin resistance, controls stress and improves mood.
- Stress Management
- Practice yoga, meditation, or deep-breathing exercises.
- Benefits: Reduces cortisol levels and improves overall well-being.
- Adequate Sleep
- Aim for 7-9 hours of sleep per night.
- Benefits: Supports hormone regulation and reduces stress.
The glycemic index (GI) – Diabetes Canada
Managing PCOS involves a holistic approach, combining a healthy diet, regular exercise, stress management, and adequate sleep. By making informed dietary choices, women with PCOS can improve their symptoms and enhance their quality of life. If you’re ready to take the first step towards a healthier you, contact Sequence Wellness for personalized support and guidance.
Lauren Follett | Registered Holistic Nutritionist
Lauren Follett graduated in June 2005 with a Bachelor of Arts degree from the University of Western Ontario, and earned her Registered Holistic Nutritionist (RHN) designation from the Canadian School of Natural Nutrition in December 2012. Lauren completed her Yoga Teacher Training in 2018 and is an active yoga teacher in her community.
As an RHN, Lauren’s goal is to help clients feel and look their best. She offers one-on-one and group nutrition counselling to help women with weight loss and digestion issues. She doesn’t believe in diets or quick fixes; she believes in teaching her clients how to live a healthy, balanced lifestyle.
Lauren is dedicated to working closely with her clients to teach and motivate them to make healthy choices, create new healthy habits, and discuss mindful eating strategies.