Thursday, August 16, 2012

MYO vs. DCI - What You Need to Know

Because there is still so much debate about Myo Inositol (MYO) and D-Chiro Inositol (DCI) among the different PCOS support groups out there, we've decided to do a break down on both of them for you here.  The first part of this post is from the article we posted in our forum back in June.  At the end, you'll find the latest research on MYO and DCI. Hopefully, after reading this, you'll understand why 1in10 is such a firm believer that adding an MYO supplement is far more beneficial than taking DCI.

Inositol is from the vitamin B family and has the molecular form of sugar, although the body does not metabolize it as sugar. Although Inositol is classified as a B vitamin, it is not considered an essential nutrient. Inositol exists as 9 possible stereoisomers (forms) in the body, and is synthesized in greatest amounts in the kidneys. For women with PCOS, it is important to be educated specifically about D-Chiro Inositol (DCI) and Myo Inositol (MYO).

In the body, Inositol helps the liver to metabolize fat, reduces high blood sugar, reduces serum cholesterol and can enhance calming brain hormones and neurotransmitters.

Many women with PCOS are also vitamin B deficient.


Exactly what do blood sugar levels have to do with fertility and our menstrual cycles?

Insulin interacts with the ovary at the follicle level. Too much circulating insulin can encourage cyst formation. Depending on the degree of circulating insulin, the cysts can either present as few or many. Insulin encourages receptors on the follicle to be overly sensitive to LH, thus increasing the production of testosterone and fluid in the follicle and forming a cyst.


D-Chiro Inositol

D-Chirol Inositol is actually created from a base of Myo Inositol. For women with PCOS, DCI has been proven to lower free testosterone, increase insulin sensitivity (lower blood sugar levels), and lower triglyceride levels.

In our bodies, the presence of DCI signals the creation of a DCI mediator, which allows the cell to process glucose after insulin binds to the cell's surface. It's been theorized that a vitamin B deficiency, specifically a DCI deficiency, can enhance insulin resistance in PCOS patients because the lack of the DCI mediator will not allow insulin to bind to the cell's surface.

Because DCI is not naturally occurring in the body, continued supplementation is needed to continue receiving any benefits that it may contribute to.


Myo Inositol

Myo Inositol is another form of Inositol. In fact, it is the most common form of Inositol found in the body. MYO is synthesized in the body from glucose, and plays an important role as the structural basis for a number of cell messengers. It's main function is to ensure the health of cell membranes.

Recent research studies have found that supplementing with MYO may be more beneficial for PCOS patients than supplementing with DCI. Adding MYO to Metformin increases these benefits.


Specific Benefits of MYO:

* Decreased fasting insulin levels
* Weight loss
* Normalized LH/FSH ratio
* Regularity of menstrual cycle
* Ovulation restoration
* Improved egg quality and quantity
* Prevention of Ovarian Hyper-Stimulation Syndrome (OHSS)
* Reduced incidences of gestational diabetes
* Reduced androgen production (which leads to acne and
hirsutism)
* Reduced oxidative stress and inflammation
* Automatically restores DCI levels because DCI is synthesized by
MYO


What's the bottom line?

While DCI has been the "supplement of choice" for women with PCOS for many years, current research has proven that supplementation with MYO not only has its own benefits, but will also give women all of the benefits of DCI.

Both MYO and DCI are involved in insulin function. In fact, a normal metabolic process is the conversion of MYO into DCI. In most tissues, supplementing with DCI helps to maintain levels of this compound; which is why insulin resistance improves when supplementing with this particular compound.

However, ovaries do not develop insulin resistance. In a nutshell, that means that supplementing with DCI does not help them. The only way they can maintain healthy DCI levels is to improve conversion of MYO to DCI. Eventually, that enhanced conversion process depletes MYO levels, and there is not enough available to maintain normal ovarian function. Ironically, the only way to achieve healthy DCI levels seems to be to supplement with MYO. DCI supplementation does not appear to have the same effect.  While some studies have shown an enhanced DCI concentration in the urinary output of patients with insulin resistance, many companies and authors have skewed the interpretation of these findings.  An enhanced DCI output does not put the body in a state of DCI deficiency - it actually means that the body needs more MYO.  Increased DCI levels mean that more MYO is being converted to DCI, leaving the body in a state of MYO deficiency (remember - DCI is created from MYO).  Supplementing with DCI does not fix the MYO problem.  In fact, it may make it worse.  When you keep adding DCI to your body, your body thinks that there was already enough MYO present to make the DCI, so it stops making MYO.
 
As previously discussed, in the past researchers thought that a DCI deficiency was responsible for causing or exacerbating many PCOS symptoms. However, in light of current research, researchers are now leaning towards the belief that an MYO deficiency may be the culprit.


Where can I buy MYO?

In countries other than the U.S., a combination MYO/folic acid known as Inofolic has been available for purchase for years.

Earlier this month, Everett Laboratories announced that they would begin distribution of their own MYO/folic acid complex in the U.S.. Pregnitude is now available for purchase through the product website for $34.99, and will be available for over-the-counter purchase in pharmacies nationwide.

If you happen to be sensitive to folic acid, MYO is available online and in health and vitamin shops in powder and pill form. Because MYO is the most common form of Inositol found in the body, many times it is simply sold as "Inositol". The dose recommended is 2g (2000mg), twice a day.

It should be noted that supplementing with any form of Inositol (including both DCI and MYO) is discouraged if you are taking anti-depressants, as Inositol has been found to exacerbate the effects of drugs classified as SSRIs and SNRIs (commonly used to treat conditions such as depression, panic disorder and OCD).

As always, we encourage you to share these findings with your physician and discuss any supplement with him or her before adding it to your treatment regimen.

Sources:


Fertility and Sterility Vol 91 Pages 1750-1754 (May 2009) Myo-inositol may improve oocyte quality in intracytoplasmic sperm injection cycles. A prospective, controlled, randomized trial. Enrico Papaleo, M.D., et al (Article)

Unfer V et al, 2011. Effect of a supplementation with myo-inositol plus melatonin on oocyte quality in women who failed to conceive in previous in vitro fertilization cycles for poor oocyte quality: a prospective, longitudinal, cohort study. Gynecol Endocrinol, Vol 27(11):857-61) (Article)



Additional Research:

Since 1in10 first published the post on MYO back in June, there have been multiple studies released that continue to suggest that MYO is far more effective for PCOS patients.  The following is a breakdown of those studies.

Does ovary need D-chiro-inositol?

Summary: Proponents of DCI have long believed that supplementing with DCI would restore proper ovarian function in women with PCOS.  This study aimed to further explore the role of DCI at the ovarian level.  Because this study was aimed solely at defining the role of DCI on the ovaries independent of its role on insulin, 54 women with PCOS without insulin resistance were randomly divided into 5 groups - groups were given DCI supplements of 300-600-1200-2400mg daily for 8 weeks before FSH administration.  The fifth group received a placebo.  
Results: Total r-FSH units increased significantly in the two groups that received the higher doses of DCI. The number of immature oocytes was significantly increased in the three groups that received the higher doses of DCI. Concurrently, the number of MII oocytes was significantly lower in the D group compared to placebo group. Noteworthy, the number of grade I embryos was significantly reduced by DCI supplementation.
CONCLUSIONS:
Indeed, increasing DCI dosage progressively worsens oocyte quality and ovarian response.
*Note: Oocytes are the cells in the ovaries that develop into follicles.  When speaking about "embryo grading", it's important to note that physicians use "grading" during assisted fertility procedures (particularly IVF) to determine which embryos are suitable for transferring/freezing.  Embryos are graded using 2 criteria: the number of cells in the embryo and their appearance under a high-power microscope. The score for appearance is given a range of 1-4, 1 being the highest and 4 being the lowest. The phrase "MII oocytes" refers to oocytes that have completed "metaphase II", a stage of cell division.  Embryos that have completed MII before transfer have a much higher rate of fertilization.

Myo-inositol rather than D-chiro-inositol is able to improve oocyte quality in intracytoplasmic sperm injection cycles. A prospective, controlled, randomized trial.

Summary: MYO and DCI were tested side-by-side in patients with normal glucose levels to assess their effects on ovarian function in a double-blind trial.  84 PCOS patients undergoing ovulation induction were divided randomly into two groups.  43 patients received MYO at 2g twice daily.  41 patients received DCI at 0.6g twice daily.
Results: The results of our study showed that the total number of oocytes retrieved did not differ in the two treatments groups. However, the number of mature oocytes was significantly increased in the myo-inositol group compared to D-chiro-inositol. Concurrently, the number of immature oocytes decreased in myo-inositol treated patients. Furthermore, the myo-inositol-treated group showed an increase in the mean number of top quality embryos and in the total number of pregnancies compared to the D-chiro-inositol-treated group.
CONCLUSIONS:
Our data shows that, in PCOS patients having a normal insulin response, myo-inositol treatment rather than D-chiro-inositol is able to improve oocyte and embryo quality during ovarian stimulation protocols.
*Note: ICSI stands for Intra Cytoplasmic Sperm Injection. It is a process by which a single sperm is injected into an egg.

Inositol safety: clinical evidences

Abstract: The aim of the present review was to summarize and discuss available data on the myo-inositol safety both in non-clinical and clinical settings. The main outcome was that only the highest dose of myo-inositol (12 g/day) induced mild gastrointestinal side effects such as nausea, flatus and diarrhea. The severity of side effects did not increase with the dosage.

Bye-bye chiro-inositol - myo-inositol: true progress in the treatment of polycystic ovary syndrome and ovulation induction.

Abstract: Polycystic ovary syndrome (PCOS) is a multifactorial syndrome affecting 10% of women in reproductive age. Insulin sensitizer agents are the best therapeutic option for PCOS patients; among which there is Inositol. Inositol is a polyalcohol existing as nine different stereoisomers, two of which have been shown to be insulin mediators: myo-inositol (MI) and D-chiro-inositol (DCI). So far only MI have been show to be present in the follicular fluid and in a direct comparison between MI and DCI only MI was able to improve oocyte and embryo quality.







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Friday, July 27, 2012

PCOS and Nutrition - part 2

Genetics, Insulin & Metabolism



We’re bombarded every day with information about nutrition and what should/shouldn’t be in our diets.   What the mainstream media and most dietary professionals don’t take into account is that nutrition isn’t a “one size fits all” idea.  Our bodies may have the same organs and tissues, but they don’t all work the same.  This is never more evident than when dealing with PCOS.

Recent research has pointed to a “fundamental genetic metabolic flaw” during embryo development as the possible cause of PCOS.  The symptoms we display, when we start displaying them, and the severity of them can be attributed to the “degree” of the flaw.  Simply put, our bodies work differently because of something that goes awry in utero.  At the moment, researchers have identified at least 70 genes that are “possible PCOS genes”.  Recently, Chromosome 19 has shown promise as both the possible gene for identifying not only PCOS, but Diabetes as well.  What does this mean?  It simply reinforces that fact that there is no “magic cure” for PCOS.  Are there ways to lessen the symptoms of PCOS? Yes.  Can you “get rid of” PCOS?  No.  PCOS is something that, no matter when the symptoms start to present themselves in your lifetime, you will need to manage over the rest of your life.  To do this, you need to have at least a basic understanding of how your body works and why you need to do things a little differently than the “regular” population.

Metabolism

Simply put, “metabolism” is defined as the set of chemical reactions that occur in cells of living organisms to sustain life.  There is a set standard for human metabolic processes that physicians, dieticians and nutritionists learn during their education.  But if PCOS occurs because of a genetic metabolic flaw, the majority of those guidelines and standards need to be adjusted for us.  For women with PCOS, it appears that this “flaw” centers around insulin.  Researchers have recently discovered that insulin resistance in different degrees can be found in almost all women with PCOS.

What is Insulin and What How Does it Impact Metabolism?

Insulin is a hormone, produced by the pancreas, which is central to regulating carbohydrate and fat metabolism in the body.  Insulin causes cells in the liver, muscle and fat tissue to take up glucose from the blood and store it as glycogen inside these tissues. When I was a student learning about human anatomy and physiology, the role of insulin was often described as a "lock and key" mechanism, with insulin being the "key".  



Insulin stops your body from using fat as an energy source by inhibiting the release of glucagon (a hormone secreted by the pancreas that raises blood glucose levels).  It is provided in constant proportion within the body to remove excess glucose from the blood, which would otherwise be toxic.  When blood glucose falls below a certain threshold, the body begins to use stored sugar as an energy source and as a control signal to regulate other functions in the body.  In fact, insulin is used in your brain to enhance learning and verbal memory.

When control of insulin levels fails, conditions such as insulin resistance, pre-diabetes, Type 1 Diabetes or Type 2 Diabetes will result.  If you are diagnosed with insulin resistance, you need to be aware that ANY food or drink containing glucose (or the carbohydrates that contain it such as sucrose, starch, etc.) will cause your blood glucose levels to increase.  When you couple excessive carbohydrate intake with your body’s inability to regulate insulin and blood glucose levels, it’s a recipe for disaster.  Even if you are given medications (i.e., Metformin) to regulate your blood glucose levels, those medications can either lose their effectiveness or have no effect at all if you continually introduce carbohydrates and sugars into your body.  ALL carbohydrates consumed are broken down through metabolism into glucose.  The only difference in carbohydrate metabolism is caused by the type of carbohydrate you consume – depending on the type of carbohydrate you eat, your body merely adjusts the rate that it’s metabolized (ex., simple carbs like sugar digest rapidly in the body whereas complex carbohydrates like beans and potatoes take longer to metabolize).  In addition to increasing blood glucose levels, excess carbohydrates (the ones that your body doesn’t need for energy) are regularly converted to fat and stored for long-term energy.

Simply put:


What Can Be Done?

Physicians and nutritionists have long believed that a low-carbohydrate diet, specifically a diet consisting of foods with a low glycemic index, can help to manage insulin resistance and aid with weight loss.  In the past few years, that train of thought has been taken one step further and scientists now believe that a diet modeled after a Paleolithic Lifestyle is optimal for not only treating metabolic and endocrine conditions such as insulin resistance and PCOS, but can potentially alleviate the majority of Western diseases and health conditions.  We’ve posted a lot of information for you to refer to regarding the Paleo Diet on other blog posts and on our Facebook page, and will be delving further into this topic in our PCOS Magazine this September.  Further information on understanding how your body works can also be found in our PCOS Book, which should be ready for publication early next spring!

Despite the plethora of research available confirming the benefits of a “Paleo lifestyle”, there are still people who denounce it because of its lack of grains.  In our next nutrition post, we’re going to look further into grains, tell you why they’re actually bad for you (yes, even whole grains) and why you DON’T need them to be healthy.  


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Sunday, July 22, 2012

PCOS and Nutrition - part 1


A recent study performed by scientists in Poland (http://www.ncbi.nlm.nih.gov/pubmed/22801903) has proven that defects of the FTO gene (a protein in our DNA that regulates body size, body fat accumulation and metabolic rate) in women with PCOS have twice the impact on obesity-related traits than women without PCOS who have the same gene-specific defects.

What does this mean for Cysters?  

If you’re a Plus Size Cyster, take all of the risks associated with obesity (heart disease, stroke, sleep apnea, and, yes, infertility....just to name a few) and double that risk. Add that to the risks that PCOS is associated with and, well, it's a pretty scary picture!

Whether you’re a Plus Size Cyster or a Thin Cyster, we thought that the release of this study would be a good platform to use to launch into a frank discussion about PCOS and nutrition.

What is Nutrition?

Nutrition, at its most basic definition, is the supply of materials (food) required by organisms and cells to stay alive.  Nutrition also focuses on how diseases, conditions and problems or lessened with a healthy diet, and how certain diseases, conditions or problems may be caused by dietary factors, food allergies, metabolic diseases, etc.  In our case, the “problem” is PCOS.
While we still do not know the cause of, and therefor do not have a cure for, PCOS, over the past 20 years scientists have made great strides in understanding the many facets of the condition.  One of the most frequently talked about facets of PCOS is the link between PCOS and insulin - more specifically, insulin resistance.
Recent studies have shown that all women with PCOS have some degree of insulin resistance, but the degree of insulin resistance is not the same in all women with PCOS.  In a nutshell, insulin resistance is a condition where the hormone insulin becomes less effective at lowering blood sugars.

What does this have to do with PCOS?

Simply put, everything.  We’re constantly bombarded by nutrition information and recommendations.  By our governments, by our physicians, by our friends and loved ones – but what they all fail to realize is that the nutrition required for our bodies to function properly is dependent on our own specific health condition and can’t be grouped into a “one size fits all” pyramid, chart or list.  The very same reasons why people with Celiac Disease need to avoid gluten and people with a lactose intolerance need to avoid dairy is why women with PCOS need to lower their carbohydrate intake.  There is a fundamental flaw in the way that our bodies process what we put into them.

Insulin is a powerful hormone that is released by the body's pancreas in response to eating food - especially carbohydrates. It transports sugar out of the blood and into muscle, fat and liver cells, where it is converted to energy or stored as fat. Many women with PCOS have insulin resistance. This means that the process of getting the sugar out of the blood and into the cells is defective – the cells are "resistant" to insulin. The pancreas must secrete more and more insulin to get sugar out of the blood and into the cells. High levels of insulin or hyperinsulinemia, can wreak havoc in the body, causing any or all of the following conditions: polycystic ovaries, weight gain and/or difficulty losing weight, increased risk of heart disease by increasing LDL and triglycerides, decreasing HDL and increasing clotting factors. In addition, it can increase risk of diabetes by up to 40% by age 40 - independently of the added risk associated with a PCOS diagnosis.

The discovery of insulin's role in PCOS has brought hopes for better treatment. Treatment is no longer just aimed at treating the individual concerns (ie: erratic menses, hirsutism, acne, etc.), but instead is now aimed at treating one of the underlying causes – insulin resistance. If insulin resistance is present, it is best treated with diet, exercise and weight loss if needed. Insulin sensitizing medications may be used as well. Most physicians prefer to start with diet and exercise and turn to drugs if needed. Keep in mind that not all women with PCOS have the same degree of hyperinsulinemia.

Approximately 50 – 60% of women with PCOS are obese. It has been shown that losing even 5% of body weight can lead to an improvement in skin, regularity of menstrual cycles and decreased insulin levels. However many women with PCOS experience difficulty losing weight, possibly due to high insulin levels promoting fat storage. The standard low fat high carbohydrate weight loss diet may not be the best approach for women with PCOS. High intakes of carbohydrates, especially refined carbohydrates (ie. sweets, white bread, white rice, etc.) will quickly turn to sugar and cause elevated levels of insulin.

For the approximately 40% of women with PCOS who aren’t overweight – our “Thin Cysters” – watching your carbohydrate intake is just as important.  The risks of developing conditions linked to high carbohydrate consumption (pre-diabetes, Type 2 Diabetes, Dental diseases, Metabolic Syndrome and even some Cardiac Diseases, just to name a few) is the same for Cysters, regardless of weight.

- In tomorrow's post, we'll explain the difference between how a "normal body" processes carbohydrates and how a "PCOS body" processes them, how carbohydrates relate to inflammation, fat storage and obesity, and how controlling your carb intake can help lessen some of your PCOS symptoms.




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Monday, July 9, 2012

Felling Sad? Tell us how you treat your Depression!

Depression and Anxiety are known components of Polycystic Ovarian Syndrome.



Many women with PCOS have been diagnosed and are being treated for these disorders. Anxiety and depression in our daily lives can often cause us to feel overwhelmed and hopeless. Not only are we dealing with the physical and mental aspects of PCOS, some women are trying and not able to conceive children and are struggling daily to lose weight and feel great. 

With PCOS comes so many un-womanly symptoms and sometimes we just feel plain un-sexy, frumpy and down in the dumps.  These feelings are all very real. The question is, with PCOS comes treatments and often a slew of medications, and if you are trying to conceive a child at the same time, often depression and anxiety medications are not recommended - so how do we get through these emotions? 

At 1in10, we are busy researching, discussing and finding new ways to inform our readers, our fan base and our supporters. We are finding new ways to treat our PCOS daily. 

We would love to hear from YOU! We are going to challenge each of you to write to us and tell us about how you treat your depression, sad days, anxiety, stress. 


We love hearing from patients of PCOS and enjoy learning along side each of you. I'd like to compose a blog post and possibly add an article to our upcoming magazine to be released on September 1st!!!! Please contact us in one of several ways listed below. I look forward to hearing from all of you.


info@1-in-10.org

or simply comment below!!!

Don't forget, if you'd like to remain anonymous please note that in your letters.
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Tuesday, July 3, 2012

Our Walkathon in full swing! 9/15/2012

Hello everyone! It is here! We have full information up on our website. Registration information is available here (don't forget we also have an online store to purchase merchandise for the walk such as tshirts!) If you are considering sponsorship, our different benefit levels and all information is available here.

If you are a Facebook member, please encourage and support us by using our cover photo! You may copy and paste this photo, or find it on our Facebook page!




Enjoy our video that board member Aleasha Wheeler made:

https://www.youtube.com/watch?v=nmN4x78Rad8&feature=player_embedded



We look forward to hearing from all of YOU about your experience with our walkathon!

Let's get excited and spread awareness and Raise Your Voice!

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Soy-Reading Labels and Soy-Free Foods

Many of you have probably read our post on soy/soy products and why it's important for us to avoid them.  If you missed it, click here to be re-directed to the article on our forum.  Since then, I've gotten quite a few e-mails/messages about how to check labels for soy ingredients and what kinds of items to watch out for while grocery shopping.

Food distributors have gotten better over the years with regards to labeling.  Many times, even if you don't see the word "soy" in the ingredient list, there will be a statement directly under the list that tells you if the product contains soy or was made in a facility that manufactures other products containing soy (even with health/manufacturing standards there is a risk for cross-contamination).

So, what do you need to look for?  Here's a list of common names for soy:


  • Bean curd
  • Bean sprouts
  • Edamame (fresh soybeans)
  • Kinako
  • Miso (fermented soybean paste)
  • Natto
  • Nimame
  • Okara
  • Shoyu
  • Soy sauce
  • Soya
  • Soybean (curds, granules)
  • Tamari
  • Tempeh
  • Tofu (dofu, kori-dofu)
  • Yuba
Ingredients on a label are not always recognizable as soy. These ingredients are created from soy that has been processed in some way:
  • Hydrolyzed soy protein (HSP)
  • Mono- and di-glycerides
  • MSG (monosodium glutamate)
  • Soy (albumin, cheese, fiber, grits, milk, nuts, sprouts, yogurt, ice cream, pasta)
  • Soy lecithin (see above)
  • Soy protein (concentrate, hydrolyzed, isolate)
  • Soybean oil (see above)
  • Teriyaki sauce
  • Textured vegetable protein (TVP)

Possible Soy Ingredients

These ingredients may or may not contain soy. Call the manufacturer of the product of interest to find out the source of the ingredient.
  • Bulking agent
  • Hydrolyzed plant protein (HPP) or hydrolyzed vegetable protein (HVP)
  • Gum arabic
  • Guar gum/Xanthan gum (used as thickeners)
  • Lecithin
  • Mixed tocopherols
  • Natural flavoring
  • Stabilizer
  • Thickener
  • Vegetable gum, starch, shortening, or oil
  • Vitamin E

Foods That May Contain Soy

These foods often contain soy. You should be extra cautious about eating these foods if you are unable to get a complete ingredient list.
  • Asian cuisine (Korean, Japanese, Thai, Chinese, etc.)
  • Baked goods and baking mixes
  • Bouillon cubes
  • Candy
  • Cereal
  • Chicken (raw or cooked) that is processed with chicken broth
  • Chicken broth
  • Chocolate
  • Deli meats
  • Energy bars, nutrition bars
  • Imitation dairy foods, such as soy milks, vegan cheese, or vegan ice cream
  • Infant formula
  • Margarine
  • Mayonnaise
  • Meat products with fillers, for example, burgers or sausages
  • Nutrition supplements (vitamins)
  • Peanut butter and peanut butter substitutes
  • Protein powders
  • Sauces, gravies, and soups
  • Smoothies
  • Vegetable broth
  • Vegetarian meat substitutes: veggie burgers, imitation chicken patties, imitation lunch meats, imitation bacon bits, etc.



List of Soy-Free Foods



1. All Fresh and Frozen Fruits and Vegetables that are just the fruit/vegetable (NOT in juice or gel). Canned and dried fruits/veggies need to be watched more closely. Just check the labels. Raisins are almost always soy-free and Ocean Spray Craisins are soy-free (some other brands of dried cranberries are not soy-free as they contain soybean oil). Other dried fruits that are just one type of fruit are your best bet to be soy-free.



2. Juices that are NOT from concentrate. Check labels. Normally your one type of fruit/vegetable juices are fine, it’s the mixed ones (like cocktails or Cran-Apple or V-8) that are the problems. Some from concentrate juices are fine as well.



3. Coffee, Regular or Decaf (NOT specialty or flavored ones).

4. MOST types of regular or decaf tea (NOT flavored ones, though Herb teas like Mint can be soy-free). Always double check labels!

5. Any meat, fish or poultry that is NOT injected with anything other than salt-water solution. Check labels carefully as they are injected with broth more often than you think! Also, though I have never heard of anyone reacting to non-broth injected meat if the animal was fed soy, if you have a severe allergy, you may want to check into getting meat that is from animals that are grass fed only or at least not soy fed.

6. Most pastas. Check the labels. Normal, everyday elbow macaroni and spaghetti are fine. It’s the tri-color or whole grain pastas that can potentially be problems.

7. Rice, white, brown or wild (non-instant, though the minute rices tend to be fine).

8. Oatmeal, NOT instant or microwavable.

9. Most single grain cereals, such as Shredded Wheat, Rice Crispies, Raisin Bran, Bran flakes, etc. Check labels! Most of the flavored cereals are a no-go.

10. Sugar (brown, white, and confectionery).

11. Honey.

12. Some mustards. Check labels.

13. Salted regular butter. Unsalted butter and light butters contain soy generally.

14. Canola, Olive, and Corn Oils.

15. Flour. Check the labels! A lot of flours are adding soy flour now. I recommend King Arthur brand. Their gluten-free flours are also soy-free, which is rare!

16. Salt and pepper.

17. McCormick’s Onion salt, Garlic salt, and Celery Salt. There are a few other onion, garlic, and celery salts that are soy free, so check the labels.

18. Herbs and spices that are just that herb/spice (NOT mixed seasonings like seasoning salt, seasoning packets, gravy mixes, taco seasoning, etc.).

19. Vanilla and mint flavorings. Other flavorings could be fine as well, you just need to check labels.

20. Yeast.

21. Cocoa Powder (Baking kind).

22. Cornstarch.

23. Baking soda and powder.

24. Bertolli Tomato and Basil Spaghetti sauce (not the organic one - it has soybean oil in it), some Meijer brand sauces (the Meijer Organics, generally), and some Prego (generally the marinaras or Garden Combo) sauces. Other marinaras could be fine as well, just check the labels. Note that just because one type of sauce by a certain manufacturer is safe, does not mean another sauce or an organic of that flavor by the same manufacturer is safe. I know it makes it horrible when shopping to find appropriate foods, especially when they change the ingredients to cut costs, but it is how it is.

25. Most Popcorn (the kernels, NOT the microwave kind). Check the labels on this. Some contain traces of soy. Popcorn, Indiana brand popcornhas a lot of soy-free flavored popcorns ranging from sweet to savory as well, and I find them often at Wal-Mart and am starting to find them in more stores in the chips/snack foods section.

26. Richardson Pastel Mints. There are a few other types that are ok as well. Check the labels.

27. Milk (Skim, ½%, 1%, 2%, or whole), NOT flavored.

28. All full fat and some 2% Cheese that is NOT processed or soft. Block cheese, Daisy cottage cheese (full fat or light) and most shredded are fine. Velveeta, cream cheese, pre-sliced cheeses, canned cheeses and fat-free cheeses are NOT. To my knowledge, Kraft Grated Parmesan Cheese (Full-fat, original one) is also soy-free.

29. Daisy Sour Cream (full fat and light). Other brand could be fine, but check labels. Light and fat free sour creams generally contain soy, but not always.

30. Eggs. Also, though I have never heard of anyone reacting to eggs from soy fed chickens, if you have a severe allergy, you may want to check into getting eggs that are from chickens that are not soy fed.

31. Some original flavor potato chips (i.e. Lay's) and packaged popped popcorn (i.e. Popcorn, Indiana Popcorn). Check the labels to make sure.

32. Some salsas (i.e. Spartan's Natural). Check the labels to make sure. Avoid those that have "Natural Flavors" listed in the ingredients or "Soybean Oil".

33. Most Natural peanut butters. Double check labels, but most are just peanuts and salt. I have also heard that Peter Pan brand does not contain soybean oil. Peanut Butter & Co.'s flavored peanut butters are soy-free as well as far as I can tell.

34. Most jams, jellies and preserves. Double check labels just to make sure.

35. Most gelatins. Gelatin tends to be made from animal products, but there are a few out there that are vegetable based. I avoid these in general, but feel free to try these out if you wish. There is normally more information on the web, on labels or there is a number you can call for more information.

36. Jiffy Pizza Crust Mix.

37. Vinegar. As far as I can tell, this is across the board as far as types go, but check labels to make double sure. If it says "vegetable" without further explanation, I'd avoid it.

38. Most artificial sweeteners. Though I don't recommend these (I think they do more harm than good, and wouldn't recommend them unless you are diabetic and, even then, in moderation. Even sugar and honey, though, is safe for diabetics in moderation.), most do appear to be soy-free. Always double check the labels to be sure.

39. These Chicken bullion, stocks and broths ONLY:
Imagine's
Organic Free Range Chicken Broth
Organic Low Sodium Free Range Chicken Broth
Organic Chicken Cooking Stock
Kitchen Basics
Chicken Stock
Unsalted Chicken Stock
Pacific Foods
Natural Free Range Chicken Broth
Organic Low Sodium Chicken Broth
Organic Free Range Chicken Broth
Swanson's Natural Goodness Chicken Broth, 100% Fat Free Less Sodium, 48 oz. box or 49 oz. can
Swanson's Chicken Cooking Stock, 26 oz. broth
O Brand Organic Chicken Broth, 32 oz. box


40. Enjoy Life Chocolate. I have no idea how easy their products are to get, and I've never tried them so I don't know how they taste, but feel free to try them. Here is the link to their website where they list a lot of allergy friendly foods:


41. Here is another link to some French chocolate that is soy-free. http://www.soyfreesales.com/index_012.htm 
Again, I don't know how easy they are to get outside of online. Apparently chocolate made in countries outside of the USA is more likely to be soy-free.


42. Kitchen Basic's Beef Stock (salted and unsalted), Vegetable Stock, Seafood Stock, and Turkey Stock. http://kitchenbasics.elsstore.com/ 


43. Some pretzels, bagged and frozen (not flavored or filled). Always double check packaging to make sure, including the fine print in that they normally don't consider soybean oil as soy.


44. Bob's Peppermint Candy Canes. It is the only one (flavor and brand) that I've found so far that doesn't say "natural flavor". Bob's uses peppermint oil.


45. Soy-free frosting/glaze mixes can be purchased at the following site: http://www.soyfreesales.com/index_006.htm . I still have not been able to find a ready-made one, but I will continue to look. :)


46. Marshmallow Fluff (that brand, original only). http://www.marshmallowfluff.com/pages/faq.html At this point, I haven't found another type of marshmallow (spread or otherwise) that is soy-free. When/if I find one, I will post it here.


47. Panera Bread's Country Loaf http://www.paneranutrition.com/NutritionCalculator.aspx They do have an Allergen Statement that says this product may come in contact with soy. I'm not sure if they have other products that are soy-free, but feel free to browse their site. http://www.panerabread.com/ 


48. Quorn's All-Natural, Meatless, Soy-Free Frozen Foods http://www.quorn.us/Home/ . I have never tried their products, so I can't vouche for quality of taste, but this seems like the perfect line of frozen foods for vegetarians.


49. Athens Fillo Dough. There may be other phyllo pastry dough that is soy-free as well, just check labels.




51. Corn syrups that are NOT low calorie or "lite". I am not talking about it being light or dark in color; those are fine. The reduced calorie ones (marked "lite" rather than "light") can contain soy. 


52. Earth Balance Soy-Free Natural Buttery Spread. http://www.earthbalancenatural.com/#/products/soy-free/ This is a good choice for those of you who have both soy allergies and dairy allergies.


53. King Arthur Gluten-Free Mixes and other King Arthur Gluten-Free products. http://www.kingarthurflour.com/glutenfree/


54. Theo brand chocolates. http://www.theochocolate.com/


55. Dannon's All Natural Plain or Vanilla yogurt. I know there are a few other plain or vanilla yogurts that are fine as well (a few Greek style, too), you just need to check the labels.


56. Organic Valley Heavy Whipping Cream (Pasteurized ONLY, not Ultra Pasteurized) and other whipping creams that are JUST cream.


57. Rocky Mountain Organic Meats As far as I can tell, all their products are soy-free. They also have a line of gluten-free products, all of which are soy, egg and nut-free, and most are milk-free. They are also natural and preservative free - a VERY good find!


58. Rold Gold's Everything Bagel flavored pretzels. These taste just like their name!


59. Frito Lay has made a list of their products and how they are allergy friendly, including soy-free. Check it out here: http://www.fritolay.com/your-health/for-special-dietary-needs.html


60. Haagen-Dazs Five ice creams and quite a few of their other products are soy-free!


61. Valley Nut and Fruit Nut Butters: http://www.valleynut.com/items/handmade-nut-butters/list.htm From what I can see, they all are soy-free, but always double check the ingredients list before purchasing!


62. Chebe products: http://www.chebe.com/Home.aspx These products are very allergy friendly!


I know that this is a lot of information, but hopefully it will help all of you.  I pick up random items each time I go shopping and am constantly surprised at the products that contain soy, gluten, and anything else that isn't good for us.  I've become one of "those people".  You know - "those people" that stand in the aisle and read the back of every item?  Yep - that's me!  I cannot stress enough the importance of checking labels, even on products you've purchased a million times.  Companies constantly change ingredients to cut costs, so you should check every time you buy something.  I know that this is a pain, but such is life.  After you do it for awhile, it becomes habit so it won't be too much of a pain forever. :o)
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Wednesday, June 27, 2012

Eating Like a Caveman - A Review of the Paleo Diet...and My Personal Journey


You may have heard me mention a few times, okay – more than a few times, about my success with getting healthy by going gluten free and following a Paleo diet.  Because so many of you expressed an interest, I decided to write a little (okay, a big) post about Paleo – what it is, the science behind it, how to “go Paleo”, the health benefits of going Paleo, and give you a little glimpse of my life before and during Paleo. **Warning - this is a long one!


What exactly is Paleo?

Usually, when people ask me what Paleo is I respond the wrong way.  The first things I mention are all of the things I DON’T eat – grains, dairy, legumes, sugar and processed foods.   The problem with this response is that there is probably at least ONE of those food groups in most people’s diets.  For most people, not eating any of those food groups is probably hard to wrap your head around.  It also puts me in the position of having to justify from a scientific standpoint why the foods I don’t eat aren’t actually good for me.  And it’s pretty hard to stand up to a lifetime of “milk gives you strong bones”, “whole grains have extra nutrition” and “black beans are a good source of protein”.

So, here’s my new response:
I eat “real” food – fresh, natural food like meat, vegetables and fruit.  I choose foods that are nutrient dense, with lots of naturally-occurring vitamins and minerals, over foods that have more calories but less nutrition.  And food quality is important – I’m careful about where my meat comes from, and buy produce locally and organically as often as possible.
It’s not a low calorie “diet” – I eat as much as I need to maintain strength, energy and, once I finish losing weight, to maintain a healthy weight.  In fact, my diet is probably much higher in fat than you’d imagine.  Fat isn’t the enemy – it’s a great energy source when it comes from high quality foods like avocado, coconut and nuts. And I’m not trying to do a “low carb” thing, but since I’m eating vegetables and fruits instead of bread, cereal and pasta, it just happens to work out that way.
Eating like this is good for maintaining a healthy metabolism, and reducing inflammation within the body.  It’s been doing great things for my energy levels, body composition and PCOS symptoms.  It’s been scientifically proven to help minimize the risk for a whole host of lifestyle diseases and conditions, like diabetes, heart attack and stroke.

According to Robb Wolf, “The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility.” 

Who is Robb Wolf? 

Robb Wolf is an expert on Paleolithic nutrition and author of the New York Times Best Selling book "The Paleo Solution: The Original Human Diet". He is also host of a weekly internet podcast called "The Paleo Solution", with Greg Everett (formerly Andy Deas). The podcast focuses mainly on Paleolithic nutrition, Paleolithic lifestyle and exercise. He is co-owner and coach at Norcal Strength and Conditioning in Chico, CA. He has an education and work background as a research biochemist and as an athlete.
Wolf won the Natural Athletes Strength Association California State Power Lifting Championship at the age of 19. He is also a USAW Olympic Weightlifting coach. He earned a BS in Biochemistry from California State University Chico.  he then worked as a research biochemist for 5 years, which included lipid metabolism research at the Fred Hutchinson Cancer Research Center. He also was a research assistant with Prof. Loren Cordain of Colorado State University (who is the author of the book, "The Paleo Diet"). He is a review editor for the Journal of Nutrition and Metabolism. 

His website also happens to be the first site I found on Paleo, so I like to give him credit for getting me started.


Medical and Scientific Approval of a Paleo Lifestyle:

Instead of bombarding you with a lengthy post on each article I found, I'm just going to provide you with links and abstracts for the information.

Diet-dependent acid load, Paleolithic nutrition, and evolutionary health promotion 1,2
S Boyd Eaton, Melvin J Konner, and Loren Cordain  http://thepaleodiet.com/wp-content/uploads/2011/02/Eaton-Cordain-AJCN-20102.pdf

‘‘It is difficult to refute the assertion that if modern populations returned to a hunter-gatherer state then obesity and diabetes would not be the major public health threats that they now are. Proponents of evolutionary health promotion maintain that this principle applies to all the complex degenerative "diseases of civilization" and that an appreciation of human experience during the late Paleolithic will eventually become the foundation for preventive research and recommendations."

The Nutritional Characteristics of a Contemporary Diet based Upon Paleolithic Food Groups 
Loren Cordain, PhD1*
Department of Health and Exercise Science, Colorado State University,
Fort Collins, Colorado  http://thepaleodiet.com/wp-content/uploads/2011/02/The-Nutritional-Characteristics-of-a-Contemporary-Diet-Based-Upon-Paleolithic-Food-Groupsabstract4.pdf

Conclusions: 
Contemporary diets based upon Paleolithic food groups maintained both trace and macronutrient qualities known to the reduce the risk of a variety of chronic diseases in western populations.

Old and new concepts of healthy eating
http://www.staffanlindeberg.com/OldAndNew.html
Dietary advice to prevent and treat common western diseases should be designed in accordance with human's biological heritage as much as possible. Foods that have been part of the human staple diet for less than 10,000 years should be critically examined before they are recommended as staple food. Even the risks with foods that were available during the Paleolithic era (Old Stone Age, approximately 2.5 million - 10,000 years ago), but which may contain anti-nutritional substances, should be carefully examined, in particular foods that are consumed in large quantities on a daily basis

Diabetologia, a publication devoted to publishing clinical research on Diabetes, ranked the Paleo Diet as the best lifestyle regimen for Diabetes sufferers, and remarked upon its superior results regarding weight loss. Their 12 week study of different diets uncovered superior results for Paleo practitioners, including a 5.6 cm reduction in waist circumference.
http://www.springerlink.com/content/h7628r66r0552222/fulltext.pdf?MUD=MP

Accumulating evidence suggests that this mismatch between our modern diet and lifestyle and our Paleolithic genome is playing a substantial role in the ongoing epidemics of obesity, hypertension, diabetes, and atherosclerotic cardiovascular disease. – The Mayo Clinic
http://www.direct-ms.org/pdf/EvolutionPaleolithic/OKeefeCardio.pdf

A 2009 study published in the European Journal of Clinical Nutrition by the University of California San Fransisco School of Medicine concluded that the Paleo diet has significant health benefits.  "Even short-term consumption of a paleolithic diet improves BP and glucose tolerance, decreases insulin secretion, increases insulin sensitivity and improves lipid profiles."
 http://www.ncbi.nlm.nig.gov/pubmed/19209185?dopt=Abstract 


Specific Health Benefits of Going Paleo:

For most people the fact the Paleo diet delivers the best results is enough. Improved blood lipids, weight loss and reduced pain from autoimmunity is proof enough.  Many people however are not satisfied with blindly following any recommendations, be they nutrition or exercise related. Some folks like to know WHY they are doing something. Fortunately, the Paleo diet has stood not only the test of time, but also the rigors of scientific scrutiny.

With a very simple shift we not only remove the foods that are at odds with our health (grains, legumes, and dairy) but we also increase our intake of vitamins, minerals, and antioxidants.

The carbohydrates (unlimited fruits and veggies) in The Paleo Diet are of a low-glycemic index, meaning that they cause slow and limited rises in your blood sugar and insulin levels. Excessive insulin and blood sugar levels are known to promote a cluster of diseases called Metabolic Syndrome or Syndrome X (obesity, hypertension, undesirable blood cholesterol and other blood lipid levels, Type 2 diabetes and gout). The high fiber, protein, and omega-3 fat content of The Paleo Diet will also help to prevent Syndrome X diseases and will help to reduce the symptoms of diseases related to Syndrome X, like PCOS.

Because of the unlimited amounts of fruits and veggies permitted on The Paleo Diet, your body will be slightly alkaline — meaning that diseases and disease symptoms of acid/base imbalance (osteoporosis, kidney stones, hypertension, stroke, asthma, insomnia, motion sickness, inner ear ringing, and exercise-induced asthma) will improve.

The high soluble-fiber content of The Paleo Diet will improve most diseases of the gastrointestinal tract, and the high omega-3 fat content will improve most of the “itis” or inflammatory diseases.

If you still have questions or concerns about the health benefits of Paleo, there is a very informative Q&A section at http://thepaleodiet.com/faq

You can also view Robb Wolf’s Paleo Quick Start Guide here:  http://robbwolf.com/wp/wp-content/uploads/2012/02/thePaleoSolution_QuickStart.pdf


How Do I Get Started:

Clean Out The Pantry

We do not have self-control. PLAN AHEAD! Don’t have tempting foods in the house. Remove the bread, rice, pasta, cookies, crackers, puddings, ice cream, waffles, juice, sodas, cereals, oatmeal, artificial sweeteners, yogurt, soy sauce, teriyaki sauce, canned soups, apple sauce, noodles…all refined, packaged foods. Bag it all up, take it to a food bank or homeless shelter. No, the kids do NOT need crackers and Goldfish. They might actually be healthier if YOU are healthier!

Sleep & Stress

Black out your room. No, REALLY black out your room. No LED lights from alarm clocks, fire alarms, TV’s etc. Do not watch TV or check email for at least 1 hour before bed. Go to bed early, get at least 8- 9 hrs of sleep. You should wake up without an alarm, feeling refreshed.
Exercise

The foraging lifestyle of our hunter-gatherer ancestors left them lean, strong, and healthy. Those who lived into advanced age did not lose muscle mass or gain body fat as they aged. It appears the default mode for our species is a balanced physique . Lean, muscled, and prepared for anything nature wished to unleash. By emulating the amounts and types of activities of our Paleolithic ancestors, we can affect remarkable changes in our physique, mental outlook, hormonal state, and overall health.

Throw Your Scale Away

While we are on this “weight topic” please just throw your scale away. Or smash it (wear safety glasses and go wild). But for the love of all that’s holy, do NOT rely on it as a significant marker of whether this process is working or not.

The fact is that you may not lose a ton of weight (read: pounds) on this plan. Why? Because you’re increasing muscle mass and losing fat . Increasing your muscle mass is good for controlling your blood sugar, helping your body to naturally regulate appetite, and has anti-aging properties. Muscles make you look good naked! So, don’t focus on scale weight.  I know it's easier said than done.  I still have my scale, and I still use it.  I'm a "numbers" person.  It's kind of my "thing".  That being said, I've learned to judge my progress more on how I feel and how my clothes fit than by what the number on the scale says.

Go Shopping

Fill your kitchen with good, Paleo food choices! Having the right foods on hand make healthy cooking and snacking easier. Use the Paleo Food List for great ideas, but here’s a short list to get you started:

  • Proteins: beef, poultry, pork, shrimp, fish
  • Vegetables: all, except for corn and peas
  • Fruit: choose berries and oranges to start if you have Insulin concerns (apples and pears are also good choices if you're not Insulin Resistant or Diabetic)
  • Fats: coconut oil, ghee, olive oil, avocados
  • Herbs and Spices: as many as you can find
  • Flours: almond and coconut
  • Beverages: water, coconut water, seltzer water, tea
Eat grass fed beef and organic, locally grown foods whenever possible.
*Please view the Paleo Food List at http://www.practicalpaleoliving.com/recipes/paleo-food-list/  for a good list of Paleo-friendly foods.

A Paleo Challenge

If you decide to try a 30 Day Paleo Challenge, keep in mind that the first few weeks may be difficult. You may initially feel tired and shaky as your body readjusts its Insulin levels; make sure to seek out support and know that your body should adjust by week three, if not sooner. Hopefully you will never want to go back to your old eating habits again.

Keep in mind that you will be able to incorporate a few things back into your diet after the strict 30 days; you may find that you can have more fruit, or incorporate some natural sugar sources like honey, depending on your Insulin levels.  Again, I advocate getting a glucometer and using it!  Even if you don't haven't been diagnosed with Insulin Resistance or Diabetes, it's good to check your blood sugar once in awhile - especially when you start changing the type of food you put into your body.

Think of it this way: The worst case scenario is that you spent a month without some of the foods you really like. The best case scenario; you discover you’re able to live healthier and feel better then you ever expected.

A Paleo lifestyle is not a one-size-fits-all approach. Everyone’s body is different and our responses to dietary changes will vary. Listen to your body and start to get in touch with how food consumption makes you feel. Keep in mind your personal nutritional and fitness needs and goals. As with any diet or lifestyle change, make sure to consult your physician.


Isn’t Paleo Boring?

When I first began to research Paleo, I thought it sounded pretty bland.  However, as I’ve incorporated it and it’s become a part of my life I find it’s anything BUT bland.  Sure, I don’t eat bread or pasta or any of the processed crap that I came to know and love over my lifetime.  But that doesn’t mean that I sacrifice taste – I eat whatever I want.  I’ve just learned that making recipes from fresh, Paleo-friendly ingredients can be much tastier than anything that comes out of a container or from a mix.

I eat pancakes, I eat waffles, I eat ice cream, I eat spaghetti (squash) and meatballs, I eat “fried” (cauliflower) rice.  I’ve learned how to substitute ingredients to make my favorite recipes Paleo-friendly.  Head on over to the forum on Robb Wolf’s site http://robbwolf.com/forum/ .  There’s a TON of recipe ideas from people living the Paleo life, as well as a section with a ton of resources for “newbies”.

I’ve also recently fallen in love with http://paleomg.com/ .  As her tagline says, Juli Bauer’s site is “Real Food.  Real Life. Real Simple”.  There are no funky or hard-to-find ingredients in any of the delicious recipes she posts (I’ve made most of them myself).  And her style of posting is honest, comical and refreshing.  If you’re looking for some good recipes to get you started, Juli’s site is the place to go!


My Paleo Story:

If I’m being completely honest, I wanted to post on Paleo weeks ago.  But, as we all know, life gets in the way sometimes and things need to take a back-seat.  While it did take a lot of time to gather the basic Paleo information and the scientific and medical information, I have to say that this section of the post literally caused me anxiety.

Why?  Because it means that I have to tell you about my weight struggle.  I’ve been overweight my entire life – I’ve lost weight, mainly by severely cutting calories and exercising for a minimum of 3 hours a day.  But I’ve always gained it back.  And when I gained it back I would always gain more than what I’d lost.  I never understood why I had to basically starve myself and work out to the point of exhaustion to see any movement in the number on the scale.  When I was a teenager and got my PCOS diagnosis, it all started to make sense.  Or so I thought.  I thought that I was just destined to be fat because of PCOS.  At that time, there was little to no research being done about PCOS so information was extremely hard to find. 

Fast forward about 15 years.  After losing my job and, subsequently, my health insurance in 2009, I began to do a TON of my own research on PCOS (I had a lot of free time and I’m a huge science geek – I wanted to be a doctor – so why not?).  It just so happens that I was finally able to receive treatment again earlier this year (almost 18 years after receiving my PCOS diagnosis).  At that time, I was diagnosed with a gluten intolerance, chronic inflammation, and whole slew of health conditions that stemmed from not being treated for PCOS for so long.  When I came home and began to research a gluten-free lifestyle, I came across Robb Wolf’s site for the Paleo Diet.  It’s naturally gluten and soy free, and I was able to confirm all of the health benefits and research claims that are posted on the site.  So I decided to give it a whirl.

Here’s where being honest is a struggle for me.  In February of this year, I stepped on the scale at home and literally fell to the floor sobbing when I saw the number.  398.  Yep, I said it.  398.  I weighed almost twice as much as my husband, and had just found out that I had Type 2 Diabetes, Hypertension, SVT, hypothyroidism, an elevated lipid profile, and was told that my PCOS was so severe that I would probably never conceive a child.  I was horrified.  I was mortified.  And I was ashamed.  In fact, I really want to erase the whole beginning of this paragraph because I’m still so ashamed of that number.  But, I digress.  So, in February I made a conscious decision to do my absolute best to get healthy – in spite of everything that had stacked up against me.  I cut out gluten and soda (I was a HUGE Coca-Cola addict) and began to drink only water. I continued to research the Paleo diet (I love to research and I’m a HUGE pro/con listmaker).  From the beginning of February until mid-March, I lost 22 pounds.  And that was just from eliminating gluten.  I was off to a good start, but I still felt exhausted every day and just plain “yucky”. 

March 17, 2012 (St. Patty’s Day and my niece’s birthday) I decided to go full-steam ahead with Paleo.  If all of the research and testimonials held true, I had nothing but weight to lose and good health to gain. 

It’s now June 27, 2012.  I just stepped on the scale and it said 336.  While I’m still horrified at that first “3”, I feel better than I have in a VERY long time (is forever long enough? Lol).  I’ve lost a total of 62 pounds – by simply adjusting my lifestyle.  I honestly haven’t exercised in over a month (I know I need to and I know that I would probably lose more weight if I included exercise, but I’m not too good with making time for it) and yet the number on the scale gets lower and lower every week.  I’ve completely shocked my doctors.  When I began seeing my PCP, OB/GYN and RE in February, each of them told me that, because my PCOS and health conditions were so serious, they didn’t expect to see any improvement in me (blood work or weight related) for at least 2 years.  They all fully support my efforts, are now recommending Paleo to their patients, and have said they want the first copies of the book I’m writing for 1in10.  I still have a long way to go in my weight loss journey, but I’m getting healthier every day and, for the first time, I’m looking to living a long, healthy life with my husband, Jason, who has been my most avid supporter.


What’s the Bottom Line?

If you’ve ready any of the articles I’ve posted on the 1in10 Forum, you know that I couldn’t possibly end a post without a “Bottom Line”.  So, here it is:

Am I a doctor/dietitian/health professional?  No. I’ve never claimed to be (though I should have been and still just may be).  Do I recommend Paleo?  Absolutely!  There are a TON of health benefits to Paleo (even benefits specific to PCOS and fertility) that have been backed by a lot of scientific research.  Even if you’re unsure about making Paleo your way of life, start a 30-day challenge.  Give Paleo 30 days.  If you need to lose weight, compare the numbers on your scale from Day 1 and Day 30.  If you’re healthy but just feeling “blah”, take note of how you feel on Day 1 and then again on Day 30.  If you don’t see those numbers drop on the scale, and if you don’t have more energy and just an all-around better sense of well-being, don’t move forward (although I would be shocked by anyone who said they didn’t at least feel better).  Give it a chance – you’ve got nothing to lose but weight (if you need to) and better health to gain.

As always, I and everyone at 1in10 encourage you to read our research, do your own research, and take it to your doctor.  We will always give you up-to-date and scientifically backed information with regards to PCOS and general health, but, as we’ve always said, YOU are your biggest health advocate.  You know your body best.  When you make changes in your treatment/lifestyle, take note of how those changes make you feel.  If you feel better, you’re probably on the right track.  If not, you may need to do some more adjusting.  Remember – although we’re all women with PCOS, we don’t all have the same issues and symptoms.

No matter what you decide, Raise Your Voice!  I want to use a little bit of this post to personally thank each and every one of you who have welcomed 1in10 into the PCOS Community with open arms.  We are thankful and humbled by your continued belief in our mission and excitement for the work we’re doing now and plan to do in the future.  1in10 began out of sheer frustration – frustration at the misinformation being presented, frustration at the lack of information available to the general public, frustration at the forced exclusivity that some of the PCOS organizations and foundations portray, and frustration at the general lack of awareness for PCOS.  When Rhi, Amy and myself decided to move forward and form 1in10, we promised that, no matter what, we would give our supporters correct information, always work to achieve PCOS awareness, and give women of all ages the PCOS education and support they need.  We never imagined to gain a following so quickly, but we are so grateful that we have.  I am humbled, amazed and touched by each one of you.  Your stories, feedback and excitement give me the motivation to work hard every day, and to continue spreading the mission of 1in10.  From the bottom of my heart, thank you.

~ Jenn
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