Meals She Eats

Introduction

Polycystic ovary syndrome (PCOS) is a common reproductive disorder that affects many women worldwide. While there's no cure for PCOS, managing its symptoms is possible through lifestyle changes, particularly in diet and nutrition. In "Meals She Eats," Rachael Sullivan provides a comprehensive guide to understanding PCOS and using food as a powerful tool to combat its symptoms.

This book offers valuable insights into the nature of PCOS, its effects on the body, and how specific dietary choices can help alleviate its impact. Sullivan breaks down complex information into digestible chunks, making it easier for readers to grasp the connection between food and hormonal balance. The book also includes practical advice on lifestyle modifications and a variety of recipes tailored to different phases of the menstrual cycle.

Understanding PCOS

The Basics of PCOS

PCOS is a complex condition that primarily affects the female reproductive system. To understand how to fight it, it's crucial to first grasp what it is and how it impacts the body.

In a healthy reproductive system, women go through four distinct phases of the menstrual cycle:

1. Menstrual phase (3-7 days): This is when menstruation occurs.
2. Follicular phase (7-10 days): The ovaries begin producing eggs during this time.
3. Ovulatory phase (3-4 days): The dominant egg is released into the fallopian tube.
4. Luteal phase (10-14 days): The egg in the uterus waits to be fertilized.

This cycle relies heavily on hormones produced by the brain and ovaries. However, PCOS disrupts this delicate balance, leading to an increase in male hormones (androgens). This hormonal imbalance prevents the production of healthy eggs, which in turn affects the ovulation, luteal, and menstrual phases.

Symptoms and Diagnosis

Women with PCOS often experience a range of symptoms, including:

• Infertility
• Irregular or missed periods
• Excessive body hair
• Hormonal acne
• Weight gain
• Constant fatigue

Doctors typically use the Rotterdam criteria to diagnose PCOS. A woman needs to meet at least two of the following three conditions:

1. Irregular periods
2. Presence of 12 or more ovarian cysts
3. Increased androgen levels

If you suspect you have PCOS or have been diagnosed with it, it's essential to find a healthcare provider who can create a treatment plan tailored to your specific goals and needs.

Lifestyle Changes for Managing PCOS

Syncing Activities with Your Cycle

One of the key strategies for managing PCOS is adapting your lifestyle to sync with your menstrual cycle. This approach takes into account the varying energy levels and hormonal changes throughout the month:

1. Menstrual phase: Focus on light activities like stretching and walking due to lower energy levels.
2. Follicular phase: Engage in more energetic activities as creativity and inspiration peak. Try trampoline workouts or rock climbing.
3. Ovulation phase: Channel high confidence levels into powerful activities like aerial yoga or kickboxing.
4. Luteal phase: Return to calmer activities such as yoga or stand-up paddleboarding as energy levels decrease.

Creating a PCOS-Friendly Environment

Another important aspect of managing PCOS is reducing exposure to endocrine-disrupting chemicals. Consider making these changes in your home:

• Replace plastic food containers with glass alternatives
• Switch from tampons to organic pads or menstrual cups
• Use toxin-free cleaning products without parabens, oxybenzone, and formaldehyde

The Role of Diet in Managing PCOS

The Importance of Long-Term Dietary Changes

When it comes to managing PCOS through diet, it's crucial to understand that quick fixes or short-term meal plans won't suffice. Instead, the focus should be on establishing new, sustainable eating habits that you can maintain over the long term.

Foods to Embrace

The foundation of a PCOS-friendly diet consists of natural, whole foods:

• Vegetables: A wide variety of colorful vegetables should form the base of your diet.
• Fruits: While fruits are healthy, consume them in moderation due to their sugar content.
• Animal protein: Opt for meat from animals raised naturally, looking for labels like "pasture-raised" and "grass-fed."

Foods to Avoid

Certain foods can exacerbate PCOS symptoms and should be limited or avoided:

• Dairy and soy: These can cause hormone disruptions.
• Inflammatory foods: This includes items containing gluten, added sugars, refined carbohydrates, and refined vegetable and seed oils.
• Processed meats: These often contain additives that can be harmful.
• Alcohol: It can interfere with hormone balance and liver function.

Smart Food Swaps

Avoiding certain foods doesn't mean you're destined for bland meals. There are many suitable alternatives available:

• Replace regular pasta with gluten-free versions made from almond flour or brown rice.
• Use sea salt instead of table salt.
• Swap refined sugar for natural sweeteners like honey or maple syrup.
• Make your own condiments like mayonnaise, ketchup, and barbecue sauce to avoid additives.

Reading Labels

When shopping, it's important to read food labels carefully. Watch out for ingredients like:

• Sulfites: A food preservative that can cause inflammation.
• Carrageenan: A food thickening agent that may also promote inflammation.

Eating According to Your Cycle

Different phases of the menstrual cycle have different nutritional needs. Tailoring your diet to these phases can help manage PCOS symptoms more effectively. If you're not getting regular periods, start with the meals for the follicular phase and work through a simulated 28-day cycle:

• Follicular phase: 8 days
• Ovulatory phase: 3 days
• Luteal phase: 12 days
• Menstrual phase: 5 days

If you get your period during this process, adjust your eating plan to match your actual cycle.

Eating for Your Menstrual Phase

During the menstrual phase, the focus is on replenishing nutrients lost during menstruation. Key nutritional goals include:

• Increasing iron and zinc intake
• Consuming easily digestible foods
• Incorporating seafood and meats
• Avoiding raw fruits and vegetables, but including juices and smoothies

Recipe: Miso Soup

This nourishing soup is perfect for the menstrual phase:

Ingredients:

• 4 cups dashi or vegetable broth
• 1/4 cup white miso
• 2 teaspoons coconut aminos
• 1 cup chopped kale
• 5 sliced shiitake mushrooms (stems removed)
• 5 ounces medium-diced tofu
• 2 sliced green onions

Instructions:

1. Boil the broth in a saucepan.
2. Add mushrooms and simmer for 5 minutes.
3. Mix miso and coconut aminos in a separate bowl.
4. Add the miso mixture, tofu, and kale to the broth.
5. Simmer for 1-2 minutes.
6. Serve topped with green onions.

Recipe: Baked King Crab Legs with Butter Sauce

This protein-rich dish provides essential nutrients during the menstrual phase:

Ingredients:

• 2-4 cooked king crab legs
• 4 lemon wedges
• 1/2 cup dairy-free butter
• 1 teaspoon honey
• Smoked paprika
• Hot sauce (optional)

Instructions:

1. Preheat oven to 400°F.
2. Cut crab legs into 4-inch pieces and split lengthwise.
3. Arrange crab legs and 2 lemon wedges on a baking sheet.
4. Cover loosely with foil and bake for 20 minutes.
5. Melt butter in a saucepan over medium-low heat.
6. Add juice from remaining lemon wedges, honey, and hot sauce to the butter.
7. Once crab legs are done, squeeze baked lemon over them.
8. Sprinkle with smoked paprika and serve with butter sauce.

Eating for Your Follicular Phase

The follicular phase is characterized by rising hormone levels as the body prepares to release an egg. Nutritional focus during this phase includes:

• Consuming a variety of foods, including carbs, proteins, and fats
• Thoroughly cooking ingredients
• Favoring sautéed and steamed preparations

Recipe: Macaroni Salad

This gluten-free macaroni salad is a perfect follicular phase meal:

Ingredients:

• 8 oz gluten-free elbow pasta
• 1 tsp extra-virgin olive oil
• 4-6 diced sweet gherkins
• 1/2 red bell pepper, diced
• 1-2 thinly sliced celery ribs
• 1/3 cup diced red onion
• 2 chopped hard-boiled eggs
• 1/2 cup shredded carrots

Dressing:

• 1 cup mayonnaise
• 2 tbsp sweet pickle juice
• 1.5 tbsp red wine vinegar
• 1 tbsp honey
• 4 tsp Dijon mustard
• 1/4 tsp each salt and pepper
• 1/2 tsp garlic powder
• 1/8 tsp smoked paprika
• 1 tsp celery seed

Instructions:

1. Cook pasta according to package instructions, rinse with cold water, and toss with olive oil.
2. Mix pasta with other salad ingredients.
3. Combine all dressing ingredients.
4. Stir dressing into pasta mixture.
5. Cover and chill overnight before serving.

Recipe: Chicken with Pomegranate and Green Beans

This nutrient-dense meal supports hormone balance during the follicular phase:

Ingredients:

• 1/2 lb boneless, skinless chicken breasts or thighs
• 1 tbsp extra-virgin olive oil
• 1/2 lb green beans
• 1 cup pomegranate seeds, divided
• 2 minced garlic cloves
• 2 tbsp balsamic vinegar
• 2 tbsp toasted sesame oil
• Salt and pepper to taste

Instructions:

1. Cut chicken and green beans into 2-inch pieces.
2. Season chicken with olive oil, salt, and pepper.
3. Cook green beans in a skillet over medium-high heat for 8-15 minutes, stirring every 2 minutes.
4. Transfer beans to a bowl and cook chicken in the same pan.
5. Add garlic and half the pomegranate seeds to the chicken near the end of cooking.
6. Mix in green beans, vinegar, and sesame oil.
7. Serve topped with remaining pomegranate seeds.

Eating for Your Ovulatory Phase

The ovulatory phase is when the egg is released. Nutritional goals during this time include:

• Supporting egg health
• Aiding liver function to eliminate excess hormones
• Consuming fiber-rich vegetables and raw fruits
• Incorporating dark chocolate and strawberries to support increased sex drive
• Focusing on cooking methods that boost detoxification and digestion (juicing, poaching, blending, steaming)

Recipe: Avocado Toast with Strawberry and Onion

This simple yet nutritious meal is perfect for the ovulatory phase:

Ingredients:

• 2 slices gluten-free bread
• 1/2 avocado
• 1/4 red onion, thinly sliced
• 2-3 strawberries, thinly sliced
• 1 tsp extra-virgin olive oil
• Salt and pepper to taste

Instructions:

1. Toast the bread.
2. Spread avocado on the toast.
3. Top with red onion and strawberries.
4. Drizzle with olive oil and season with salt and pepper.

Recipe: Citrus Brussels Sprouts Salad

This detoxifying salad supports liver function during the ovulatory phase:

Ingredients:

• 6-8 slices bacon
• 1.5 lbs shredded Brussels sprouts
• 1/2 cup sliced toasted almonds
• 1 cup dried cranberries or cherries
• 1 small red onion, thinly sliced

Citrus Vinaigrette:

• 1 small orange (zested and juiced)
• 1 lemon (juiced)
• 2 tbsp minced shallot
• 1 minced garlic clove
• 1 tbsp honey mustard
• 1/2 cup extra-virgin olive oil
• 2 tsp chopped thyme leaves
• Salt and pepper to taste

Instructions:

1. Prepare the vinaigrette by combining all ingredients in a bowl. Refrigerate.
2. Fry bacon until crispy, then crumble into the vinaigrette.
3. Let the bacon-vinaigrette mixture sit for 10 minutes.
4. Toss the salad ingredients with the vinaigrette before serving.

Eating for Your Luteal Phase

The luteal phase is crucial for supporting progesterone production, which can help reduce PMS symptoms. Nutritional focus during this phase includes:

• Incorporating foods rich in vitamins B6, B9, and E, as well as zinc and magnesium
• Consuming warm foods (roasted or baked) for better digestion and nutrient absorption

Recipe: Pumpkin Turkey Chili

This warming chili is perfect for the luteal phase:

Ingredients:

• 1 tbsp extra-virgin olive oil
• 1 medium white onion, diced
• 1 medium red bell pepper, diced
• 1 medium yellow bell pepper, diced
• 1 lb ground turkey
• 1/2 tbsp garlic powder
• 1 tbsp chili powder
• 1 tsp ground cinnamon
• Salt and pepper to taste
• 1 can diced tomatoes
• 1 can pumpkin purée
• Cilantro, toasted pumpkin seeds, and dairy-free sour cream for topping

Instructions:

1. Heat olive oil in a deep skillet over medium heat.
2. Sauté onion and bell peppers for 5 minutes.
3. Increase heat to medium-high and add ground turkey, cooking for 7 minutes.
4. Season turkey with spices and cook for another minute.
5. Add tomatoes and pumpkin purée, simmer for 20 minutes.
6. Serve topped with cilantro, pumpkin seeds, and dairy-free sour cream.

Recipe: Chickpea Salad

This nutrient-packed salad supports hormone balance during the luteal phase:

Ingredients:

• 3 cups cooked chickpeas
• 1 red bell pepper, diced
• 2 celery ribs, diced
• 1/2 yellow squash, diced
• 1/2 large red onion, sliced
• 1 cup chopped red cabbage
• 1/2 cucumber, diced

Dressing:

• 3 tbsp extra-virgin olive oil
• 2 tbsp red wine vinegar
• 2 tbsp honey
• 2 minced garlic cloves
• 2 tsp basil
• Zest and juice from 1 lime
• Salt and pepper to taste

Instructions:

1. Whisk dressing ingredients in a saucepan, then let cool.
2. Combine all salad ingredients in a bowl.
3. Toss salad with dressing until evenly coated.
4. Refrigerate for at least 30 minutes before serving.

Conclusion

Managing PCOS is a journey that requires patience, dedication, and a willingness to make long-term lifestyle changes. While there's no cure for the condition, adopting a PCOS-friendly diet can significantly improve symptoms and overall well-being.

The key takeaways from "Meals She Eats" include:

1. Understanding PCOS and its impact on the body is crucial for effective management.
2. Lifestyle changes, including syncing activities with your menstrual cycle and creating a PCOS-friendly environment, play a vital role in symptom management.
3. A long-term approach to dietary changes is necessary, focusing on whole, natural foods and avoiding inflammatory ingredients.
4. Tailoring your diet to different phases of your menstrual cycle can help address specific nutritional needs and hormone imbalances.
5. Incorporating PCOS-friendly recipes into your meal plan can make the dietary transition more enjoyable and sustainable.

Remember that everyone's experience with PCOS is unique, and what works for one person may not work for another. It's essential to work closely with healthcare providers to develop a personalized treatment plan that addresses your specific symptoms and goals.

By implementing the strategies and recipes outlined in this book, you're taking a proactive step towards managing your PCOS symptoms and improving your overall health. With consistency and patience, you can harness the power of nutrition to support your body's natural balance and live a healthier, more comfortable life with PCOS.