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PCOS, or Polycystic Ovary Syndrome, is an endocrine disorder that affects 5-10% of women of reproductive age. It is characterized by high levels of androgens (male hormones) and insulin resistance. The hormonal imbalance causes tiny cysts to surround the ovaries like a string of pearls. Other symptoms include excessive hair growth on the face and body (hirsutism), hair loss from the head (alopecia), acne, and irregular, absent, or heavy menstrual periods. Due to insulin resistance, women with PCOS typically experience weight gain in the abdominal area, have a difficult time losing weight, intense carbohydrate cravings, and episodes of hypoglycemia (low blood sugar). PCOS can make it difficult to become pregnant and the condition is often recognized for the first time when a couple is having trouble conceiving.
Signs you may have PCOS:
• Family history of PCOS, especially mother, sister, or grandmother • Waist circumference over 35 inches • Difficulties losing weight despite dietary and lifestyle changes • Heavy, irregular, or absent periods • Intensive carbohydrate cravings even after eating meals • Episodes of low blood sugar (will cause you to feel lightheaded, irritable, shaky, hungry, nauseous) • Problems with excessive hair growth on face or hair loss from the head • Dirty looking or velvety patches of skin on some parts of your body
If you think you may have PCOS, schedule an appointment with your healthcare provider (family doctor, gynecologist, or endocrinologist). They will need to run some laboratory work and possibly perform a pelvic ultrasound. If you are diagnosed with PCOS, a Registered Dietitian can assist you in managing your diet to help you control carbohydrate cravings and lose weight (if necessary). Unfortunately, many women are misdiagnosed, so in many cases a dietitian may be the first health care professional to recognize the problem!
For more information, contact Janice Dada at janice@socalnw.com or visit Angela Grassi's PCOS Nutrition Center.
Smoothies are great when you need a quick meal or snack. This smoothie recipe includes plenty of ingredients packed with antioxidants, satiating protein and gut-friendly probiotics. Enjoy!
It seems that many consumers are confused about soy. Is it good? Is it bad? Should men avoid it? Does it promote heart health or increase cancer risk? I have heard all of these questions and more, so thought it would be useful to address these questions in a blog post.
Soybeans provide an excellent source of protein and polyunsaturated fats, including omega-3 fats. In addition, soybeans contain isoflavones (or phytoestrogens), a type of phytochemical. Each gram of soy protein is associated with approximately 3.5 mg of isoflavones and is found in foods like tofu, tempeh, soy milk, and miso. Asian populations have been consuming soy foods as a regular part of the diet for centuries. At 30 grams per day, Japan's population consumes more soy protein than any other nation. Americans consume less than one gram per day, on average.
image from Soy Connection
In 1999, the FDA approved a health claim for soy linking its intake with the prevention of heart disease. Since that time, thousands of scientific papers have been written linking soy with the reduced incidence of cardiovascular disease, osteoporosis, breast & prostate cancers, type 2 diabetes, and menopausal symptoms. However, much more research is still needed before anything can be said conclusively.
One of the major questions surrounding soy is whether its consumption is contraindicated in women with estrogen-sensitive breast cancer. According to soy expert Mark Messina, PhD, no human studies have linked soy or isoflavones adversely with markers of breast cancer risk. According to Messina, tumor growth is positively related to the degree to which the soy product has been processed. Therefore, it is best to choose soy products that have been minimally processed (eg, whole soy flour).
Another common question regarding soy intake is whether it has feminizing effects on men. According to a recent article examining data from over 150 studies, published in the journal Fertility and Sterility, soy consumption was not found to have any effect on circulating levels of testosterone or estrogen, sperm count, semen quality, breast size, or erectile function in men. It has also been noted that many concerns about high doses of soy isoflavones have come from the use of pills or powders that provide much more than that supplied in the diet.
Bottom Line: Stay away from soy supplements and go for the real, unprocessed stuff!
Reference: 1) Denise Webb, PhD, RD. Shedding Light on Soy. Todays Dietitian Magazine: November 2010: Vol 12, No. 11.
Every March, the American Dietetic Association celebrates National Nutrition Month (NNM). This year's theme is Eat Right with Color. A fellow Registered Dietitian wrote a great blog about the many reasons to eat a variety of colors. For NNM, try to focus on a new color each week!
In addition to NNM, March 9th is Registered Dietitian Day! Watch the video below to learn how a Registered Dietitian can help you.
