My Love Story With Carbs

My love story with carbohydrates actually goes way back in my childhood. My family had a bakery business and as far as I could remember, bread was always part of our snacks and even meals. During that time, and even today, white bread is a staple in many Filipino households. And since rice is also a big part of our family meals, it is without a doubt that I have been having carbohydrate overload every single day.

It is a common practice for Filipino families to eat rice together with eggs and bacon or corned beef in the morning. For lunch and dinner, rice is always paired with any viand. For snacks, carbohydrates take center stage in the many forms of kakanin, arroz caldo, champorado, pancit, banana cue, along with many other carb-laden foods.   Since these foods can be found everywhere, it’s such a struggle for me to limit my carbohydrate intake.

My greatest challenge lies in the fact that my options are so limited here. It’s even hard to find healthier substitutes for white bread because it is the preferred type of bread being the most affordable. This is just one clear example of how far we are in terms of being health conscious because many families don’t have the resources to be choosy.

With this sad realization, I am still optimistic that I can find a meal plan that can work for me. Shunning the foods that I am accustomed to eating is definitely hard, but I have endured with my symptoms for so long already. I just hope that I can influence the rest of my family to start eating healthy as well. From my previous weight loss attempts, I know that it’s hard to stick to my diet when everyone is eating a different thing. It’s hard to avoid ice cream when I see them all indulging heaping servings of the sinful substance. Tsk tsk.

But my love for carbohydrates has to cease because my body is not taking it well. Although this is going to be hard, there is just no other way to go about it. I was told by my online PCOS friend that she stopped eating bread because she couldn’t have just a little. And that’s exactly the same thing for me. So with a heavy but hopeful heart, I bid my carbohydrate friends farewell. Life is going to be different without you guys, but I am pretty sure that it will all be for my own welfare.

3 Foods To Avoid When You Have PCOS

Today, I forced myself to examine my diet because my efforts for the past few weeks are so ineffective. I realized that although I did try to limit my food intake, I didn’t really go out of my way to eat healthier. With PCOS and my insulin resistance, I should seriously avoid foods that can only aggravate my PCOS symptoms particularly insulin resistance.

With rice as a staple in my family meals, it’s hard for me to avoid carbohydrates and all the other food items that I need to consume in moderation. But from today onwards, I will try to avoid the following food items in my diet:

1.    Sweets – I have successfully dealt with my craving for chocolates, cake and even ice cream. After avoiding these for so long, I noticed that I no longer have the urge to eat it every now and then. But my biggest challenge would be in the form of liquid sweets like powdered juice drinks, shakes and even soda. Somehow I feel so refreshed after drinking these sweetened drinks. I need to relearn how to appreciate water – it’s good for the body and it doesn’t have all the glucose and the calories that I’m trying to avoid.

2.    White Rice – This one is going to be hard to avoid. Our family meal is never complete without rice. This type of rice is among the carbohydrates with a high glycemic index, and I should seriously avoid having it three times a day! Before I had my daughter, I was able to achieve dramatic weight loss results because I avoided it at all costs. It’s so hard to get back on my diet before, but I know that it’s the only way to go about this weight loss goal.

3.    White Bread – This is another culprit in my diet. With my local bakery having only this type of bread readily available, I need to purchase a healthier alternative at a mall. I know that eating healthy also entails a bigger allocation in my weekly food budget. If only I have access to affordable, fresh and organic produce like the other countries. Sigh!

For now, my focus will be on slowly eradicating these items on my diet. In the coming days, I will try to look for healthier alternatives so that I can move forward with my weight loss plan. If you happen to have any suggestions, they are mostly welcome here!

The Glycemic Index Food Guide

If you have PCOS, you may already know how difficult it is to lose weight. I already have various unsuccessful weight loss attempts because I did not bother to learn more about how my body responds to certain foods. I took my symptoms for granted, and I was pretty much content with taking only Metformin.

But time and my denial took a toll on my health. So after being submissive with my treatment plan, I have resolved to also do my part. Being insulin resistant, I need to avoid high GI or glycemic index foods because it will just trigger my body to release more insulin. This is detrimental to weight loss because it will just result to the storage of fat.

When using the glycemic index, bear in mind that the values may slightly differ from person to person and on the type of food tested. The GI is actually derived from testing a person’s blood glucose level after eating a particular type of food. A muffin with different brands may yield different results because of the ingredients used.  But despite the variation, the guide is useful because it can help you choose the food types that you can incorporate in your diet.

The values on the table are from the database compiled by the University of Sydney because I still could not find a comprehensive list of the GI foods in our area. If you would like to share low GI recipes, I would gladly post them here.

PCOS And The Glycemic Index Diet

When I started to have these sweet cravings, I knew all along that something was wrong. Before my symptoms have gotten worse, I can actually last a month without having a chocolate bar and a cup of sinful ice cream. But ever since I became insulin resistant, I noticed that these have become staples in my fridge! When I felt that it has gotten out of control, I sought help from my doctor.

The reason why I had these cravings was because I allowed my blood glucose levels to rise and fall rapidly. And although I was aiming for weight loss, I was doing it all wrong. It only triggered episodes of overeating because I intentionally did not eat at the right intervals, and I surrounded myself with the wrong types of food. If you are insulin resistant, you need to understand how your body would react to certain foods or even circumstances. After all, eating right is a big aspect in managing PCOS.

Since food can directly affect blood glucose levels, women with insulin resistance are encouraged to eat a diet that has a low glycemic index. The GI or the glycemic index is basically a guide for people who are trying to prevent the rapid rise and fall of blood glucose levels. A particular food is assigned a number (from 1 to 100), with 100 as the highest GI score or the number for pure glucose.

A low glycemic index diet is ideal because it is absorbed slower in the body. A clear example is eating oatmeal. When I have it every morning for breakfast, I really don’t need a midmorning snack because I feel full longer. It’s also easier to stick to my diet because I am still partially full during lunch. From years of unsuccessful dieting, I have learned that it’s a mistake to come to the table when you are too hungry.

High glycemic index foods on the other hand, can cause an immediate rise in your sugar levels. This response triggers your body to secrete more insulin thereby leading to the storage of fat. And to make matters worse, high GI foods are metabolized quicker, and you will end up eating again shortly after a full meal. And when hunger is not controlled, it can easily lead to overeating – the very same trap that we are trying to avoid!

Eating a low GI diet may sound so easy, but it’s actually challenging in the sense that you really have to be choosy of what you eat. It’s really a lifestyle change that I am still trying to adopt. And I do have bad days when I would gladly trade whole wheat bread with bagel and cream cheese! It’s honestly a struggle every time, but I am determined to work this out with my brain and my body. I will soon make a post on the GI scores of the local food that we have here. Probably I’ll get a hold of it once I see a new nutritionist.

Calories From Your Favorite Fast Food Joints

These days, we have been quite accustomed to everything upsized!  From pasta to burgers, we expect our orders to be humongous just so we can get our money’s worth. But when you also consume more than what your body really needs, you may end up dealing with too much excess — carbohydrates, fats, sugar, and cholesterol included!

Although I try to eat healthy, I love junk food. I even craved the greasy fast food stuff when I was pregnant. But ever since I learned about the long term effects of PCOS, I have already vowed to be more conscious of what I eat. I may not avoid circumstances when I need to grab a quick lunch, but at least I can control the “damage” by choosing the healthiest meal. This list may be helpful to you:

I compiled these nutritional facts from the websites of these restaurants and from the Club Red Booklet. There may be a discrepancy with some values because these are all based with the standard size in the States. Nevertheless, the values may be very near the ones found on the tables. I also tried to find nutritional facts of the food from Jollibee, Chowking, and Greenwich, but I just could not find any data pertaining to it. This does not surprise me at all considering that we still have a long way to go in terms of being health conscious. If you have their food exchanges, I would be more than happy to post them here.

Raiding The Fridge No More

Weight loss has always been a struggle for me. Aside from having PCOS, being an emotional eater has repeatedly sabotaged my plans. When I get lonely, frustrated, stressed, or angry, I resort to eating. And what’s worse is that my preference has always been unhealthy foods. Ice cream, French fries, potato chips – you name it, I gotta have it! Sigh!

But ever since I have declared that I want changes to happen this year, I have already acknowledged this problem because I could not keep on postponing my weight loss plan for yet another day. And so, I am slowly parting ways with unhealthy eating habits driven by my emotional state. I now know that I have to condition my mind to focus on other things every time I deal with negative emotions. To add to that, I now understand that regaining control is vital in addressing this unhealthy eating behaviour.

Each time I feel the strong need to drink a large creamy mocha frappe after a stressful day, I try to examine first the cause of my craving. If it’s triggered by my emotions, I try to distract these thoughts by doing other stimulating things. When I am engrossed in something that I enjoy doing, I noticed that these cravings actually pass. I have also shunned away junk food from my cupboards. This actually helps because during instances when I can’t help it, I only have healthy choices on hand.

I am still in the process of getting used to this, but I am taking it by the hour. But each time I manage to overcome a craving, I feel a sense of accomplishment. Today, I ended up eating oatmeal instead of snacking on high calorie potato chips. Tomorrow is going to be another day, and even if I still have a long way to go, I am happy that I am slowly working my way to a healthier me! Do you have similar cravings too? How do you deal with it?

Managing My Sweet Cravings

Having PCOS is synonymous to having nagging cravings of anything high in carbohydrates and sugar. When I wasn’t insulin resistant yet, I can easily pass up on chocolate bars that my mom stored in her fridge. But ever since my hormones went crazy, I can’t go on days without having anything sweet. When I paid her a visit, I was always on the lookout for decadent chocolate bars!

I am all too aware that these cravings will not help me in any way, but the urge is just too strong to resist.  When I had this for a while, I practically lost control. And it was frightening in the sense that I knew where the path was heading, and I was totally helpless against the need to satisfy my yearning for things totally unhealthy. Although insulin resistance can trigger these cravings, there are also other things that you need to consider. Over time, I have developed a strategy so that I can avoid the urge to devour an entire pint of sinful ice cream. Here’s what I do:

1.    Eat small frequent feedings. When your body goes without food for too long, your blood glucose level will go down. You will then crave carbs or anything that is starchy. To avoid this, I try not to go on longer intervals without food. I usually time my snacks in such a way that I don’t go too hungry before a meal.

2.    Choose a low glycemic index diet. This can be a struggle if you are so used to eating white rice and other easily digestible carbs. PCOS women are advised to eat foods that have a low glycemic index because carbs can directly affect your blood glucose levels. I noticed that if I have oatmeal for breakfast, I no longer need a midmorning snack. When I have “tapsilog”, I end up looking for food after only two short hours!

3.    Manage stress. When a person is stressed, there is an imbalance that occurs in the body. This can lead to cravings that are particularly starchy. Although it’s hard to manage stress, you can counteract it through stress relieving methods. When I’m too stressed, I give myself time to rejuvenate. Getting a massage, sleeping right, or window shopping seems to work for me. If I stay home, I’d end up pigging out!

4.    Make the right choice. Don’t be afraid to indulge a little. The key is to observe portion sizes and to make the right food choices.  I still have my persistent cravings, but each time it happens, I carefully choose what I eat. Dark chocolate and low fat yogurt has replaced milk chocolate and ice cream in my fridge. I buy just enough to satisfy my cravings, and I divide it into small portions. I have also gradually reduced the amount over time.  It’s not that I recommend that you eat dark chocolate, but when you gotta have it, a healthier alternative may be the best choice.

Being insulin resistant, I think that these cravings are here to stay. But I am very determined to do it healthier this time around.  Do you have similar cravings too? How do you handle it?

Avoiding The Snack Overload

The thought of developing heart disease or even diabetes at an early age haunts me. And although I already have too many failed attempts at healthy eating, I still try my best despite the setbacks. After visiting a nutritionist, I vowed to be more conscious in choosing the type of food that I eat. I was advised to keep my carbohydrate intake low because it can directly affect my blood glucose levels.

Since most of our delicacies are made from malagkit or glutinous rice, overeating can easily lead to carbohydrate and calorie overload. As much as I try to avoid burgers and fries, consuming large portions of biko or sapin-sapin can easily lead me to the very same trap that I have been desperately trying to avoid. Thanks to my doctor, I found this data from Club Red very useful.

Looking at that table, it may seem like 100 calories is not a lot as compared to value meals with upgrades. But when you pay close attention to the sizes, you can easily picture how small these portions are. The typical portions sold in many food joints are considered upsized or upgrades as compared to these 100 calorie portions. Although these food items are practically everywhere, I have reserved eating these for special occasions only. During typical days, I’d rather snack on fruit.

Diet Guide For PCOS Women

From adobo to kare-kare, Filipinos are quite known for its tasty meat dishes. But when you have PCOS, and you have to watch what you eat, you get to realize that these well-loved dishes are packed with calories and fat. Being a tropical country, we do have an assortment of vegetables and fruits, but the usual dishes that are easy to prepare are mostly meat-based. And with rice being the staple for three full meals, it can be challenging to keep track of what you eat.

I found it difficult to keep track of my diet because I really did not know what to avoid. Since PCOS women are at risk for developing diabetes, cardiovascular problems, and other health issues, it is important to choose the right type of food. When I talked to my nutritionist, she gave me a diet guide that is suited for PCOS women. Bear in mind that the recommended serving may depend on how much calories you need to consume in a day. Here are some guidelines that you may follow in preparing your meals:

1.     Vegetables – Green leafy vegetables like pechay and yellow squash are good choices. You can choose from healthy cooking methods such as boiling, steaming, or braising with a minimal amount of polyunsaturated oil. Avoid fried, buttered or creamed vegetables. Although I love crispy kangkong, I try to avoid it because it is just soaking in oil.

2.    Fruits – Three servings of fruit is recommended daily. My nutritionist also mentioned that it may be good to include at least one serving of citrus fruit daily. Preserved or canned fruits are also not good because these are generally added with sugar or syrup. Likewise, sweetened juices are also not recommended. If you really want juice as part of your meals, a healthier alternative is fresh buco.

3.    Milk and Milk Products – We just love full cream milk here! But this is actually the time when you need to choose everything that is labeled LOW. Choose low fat yogurt, milk and cheese. You may also choose skim milk over the full cream variety. Avoid whole milk products like cream, puddings, condensed milk etc. Although it’s tempting to whip up mango float during the fruit season, it’s a recipe that is made up mostly of foods that we need to avoid. Sigh!

4.    Bread – Choose the whole grain or enriched variety of bread. You may also eat three pieces of soda crackers as a substitute. Pasta like macaroni and spaghetti are allowed but try to avoid mami and miki noodles. It also the time to part ways with donuts, muffins, sweet rolls, pancakes and other baked goods with shortening.

5.    Meat and Fish – Lean portions are healthier as compared to other cuts. Take out the skin of the chicken and any visible fat before cooking. Opt for healthier cooking methods like broiling, boiling or baking. Avoid processed meat products like luncheon meats, hotdogs, and canned fish packed in oil.

6.    Eggs – Limit eggs to three in a week but avoid eating fried eggs.

7.    Fats and Oils – Monosaturated and polyunsaturated vegetable oils from soybean, sunflower, corn, or olive seeds are preferred over the other varieties. Choose lite mayonnaise in making dressings. Avoid gravies, butter, margarine, commercial salad dressings and cream sauces.

8.    Desserts – In place of sugar, use sweeteners such as Splenda, Equal, Nutrasweet, and Palsweet. Avoid honey, syrup, milkshakes, cookies, cakes, ice cream, leche flan, desserts with coconut milk, chocolate candies, jams, yema, and other sugary foods.

9.    Beverages – Fresh fruit juices, water, and tea (herbal) are allowed. Limit coffee to one cup a day and drink diet colas in moderation. Avoid sweetened juices and cocoa made with whole milk and sugar.

After reading this, you may get an idea of how challenging it is to be watchful of one’s diet. I am still on the process of coming up with meal plans that can work for me and my entire family. I will be posting diet exchanges soon so you will also know how much you can consume in a day. If you can share healthy recipes, I would love to post them on the site.