How Laura Beat Sugar Cravings by Eating Balanced Meals

Laura is a busy social butterfly in her 30’s. She has a demanding job in the London finance sector and she is always on-the-go. When Laura joined the PCOS Fit Revolution, she felt pretty off track and confused. She had been eating a healthy diet and exercising some. But Laura’s weight was creeping up and she had intense sugar cravings, low energy, and an unpredictable cycle.

After looking over Laura’s food journal, I could see why she was so confused. Most of her food choices were very healthy and she was not overeating. The trouble was that Laura’s meals were just a bit off balance, which was causing her blood sugar levels to fall and spike. These highs and lows made her sugar cravings worse and caused her to feel less energetic – yuck!

We set a goal for Laura to start eating three blood sugar balancing meals every day. I did not give Laura any complicated instructions on how to go about eating a balanced meal. I just told her to eat some carbs, fats, and protein at every meal. The results were incredible! In two weeks her sugar cravings disappeared and she lost 4 pounds.

Do you want insider information and PCOS Fit Revolution strategies? You can get an inside look at our private Facebook group, discussions about Polycystic Ovary Syndrome and PCOS management tips sent to your inbox. Click here to join for free.

Over the last six weeks, Laura and I have worked on several habits that have allowed her to lose weight while still enjoying a busy social life in London and a demanding career in finance.

How Laura Has Lost 9 Pounds, Beat Sugar Cravings and Still Has Fun on the Weekends.

Laura’s Tips

Understand the power of a balanced meal. Make sure you know which foods are carbs, proteins, and fats and try to eat all three at every meal. It will keep you feeling energized and satisfied.

Pack your gym bag the night before. Laura loves to hit the gym in the morning, but sometimes it is hard to get motivated when that alarm clock buzzes. Laura packs her gym bag the night before so she feels prepared to honor her commitment every morning.

Don’t skip dinners out with friends, just plan ahead. Do not hide away in your apartment all weekend just because you want to lose weight. It is possible to go out and have a great meal and meet your goals. Simply take some time to decide what you will order before you arrive at the restaurant. Choosing a healthy option ahead of time will keep you on track without stressing you out or ruining your social life.

Erika’s Pro Tips

Have a plan B workout. Life is unpredictable. You will sleep in, your boss will ask you to work late, or you will just feel tired. Whatever it is, you can count on some of your workouts not going as planned. Try having a 10-15 minute alternative workout plan on hand for these moments. It’s better to get a little exercise in rather than none at all. You can walk home from work or just jump rope for 10 minutes.

Never drink and order. We all know that alcohol lowers your inhibitions. For many of us, those lower inhibitions will trigger poor nutritional choices. When eating out, do not drink any alcohol until you have ordered a healthy entree. Don’t let your cocktail do the ordering for you.

Study take out menus. Delivery food can save you in a pinch and be a needed relief after a stressful day. Collect menus from the local take out restaurants and find a few that have healthy options. Mediterranean and Asian restaurants tend to have healthier dishes. Circle any healthy entrees and toss out menus that are not healthy. Now you have a stash of delicious and nutritious delivery options 🙂

Use your hand to help with portion control. Check out this infographic below. Using your hand to measure your portions is a discreet and efficient way to watch what you eat while on the go!

precision_nutrition_calorie_control_guide_web

Do you want insider information and PCOS Fit Revolution strategies? You can get an inside look at our private Facebook group, discussions about Polycystic Ovary Syndrome and PCOS management tips sent to your inbox. Click here to join for free.

Managing PCOS Symptoms and a Family

Do you have trouble managing your PCOS symptoms while taking care of your crazy, awesome, busy, loving family?

If you answered yes, you’re not alone. This is 100% totally normal. So instead of pretending we have it all perfectly together, let’s talk about it!

PCOS Fit Revolution member Ellie is a homeschooling mother of three and small business owner. She is very familiar with the challenges of managing PCOS and a busy household. Today Ellie and I had an honest chat about how she and her family are slowly learning to live a PCOS-friendly lifestyle.

Do you want insider information and PCOS Fit Revolution strategies? You can get an inside look at our private Facebook group, discussions about Polycystic Ovary Syndrome and PCOS management tips sent to your inbox. Click here to join for free.

How Ellie is learning to manage her PCOS symptoms and her crazy-awesome family

 

Ellie’s Tips

If it does not work out the first time, don’t give up.
It took Ellie several tries to find a meal planning strategy that worked for her. If you try to make a healthy change, and it does not go well, DO NOT beat yourself up! Instead, try a different strategy. Sometimes you have to experiment with a few different methods to make a new habit stick-toable.

Pair new habits with daily chores.
Pair new habits, like meal planning, with chores you already do on a regular basis. For Ellie, that meant prepping her healthy lunch and breakfast when she packed her husband’s sack lunch each day.

Embrace slow changes.
When you have a family in tow, making big changes to your diet can feel overwhelming and may not be practical. The cool thing is that you can see good results by making one small change at a time. Preparing lunch ahead of time helped Ellie dramatically reduce her sugar intake and lose 4 pounds in two weeks.

Give yourself credit!
When you do something well, give yourself credit. Wives, mothers, and women, in general, put a lot of pressure on themselves to be perfect. Celebrate the positive changes you are making instead of comparing yourself to impossible ideals.

Find social support.
Ellie mentioned that she struggles with being too hard on herself. When Ellie feels down on herself, she reaches out to her fellow PCOS Fit Revolution members. This is so smart! Instead of feeling isolated and disappointed with herself she gets affirmations and encouragement from women who really understand what she’s going through.

 

Erika’s Pro Tips

A PCOS-friendly diet is good for the whole family.
I know many women living with PCOS feel like they have to eat differently from the rest of their family, and this is a huge source of stress. The truth is that a PCOS-friendly diet is beneficial for all humans! Slowly introduce healthier foods and traditions into your family so that you can adjust to a new lifestyle together. Let your family join you on this journey and share in the health benefits!

Longterm success happens one step at a time.
If you are eager to embark on a PCOS-friendly lifestyle, start with the basics. Instead of becoming a gluten-free vegan, cross-fit junkie in the space of one week, just try adding veggies to every meal and strength training a few times a week.

Diving head-first into a complicated and demanding series of lifestyle changes is not necessary for managing PCOS and you might even do more harm than good.

Rethink “kid food.”
Many parents have come to me with the same story… “I bought the (name of junk food here) for the kids, but I ate most of it myself and now I feel awful.”

Children do not need to eat highly processed foods. In fact, it is better if they ate as few of these foods as possible. Consider cutting back on the “kid food” you buy for the family and gradually start replacing it with real food. For example, replace fruit snacks with freeze-dried fruit, PB&J with Apple & Almond Butter Sandwiches and goldfish crackers with roasted almonds. Looking for more ideas? Check out this list of 45 Real Food Snacks for Kids by Stacy Karen of the blog Keeper of the Home.

Be patient and kind to yourself.
It is ok to slip up now and then, that is part of being human! The key to successful PCOS management is not being perfect; the key is to keep trying. Look for ways to make the most out of your current situation. Making lasting changes takes some creativity and resilience.

Do you want insider information and PCOS Fit Revolution strategies? You can get an inside look at our private Facebook group, discussions about Polycystic Ovary Syndrome and PCOS management tips sent to your inbox. Click here to join for free.