Elizabeth Osorno MD, Dietitian (2026)

17/01/2025

✨ Managing PCOS doesn’t have to feel overwhelming.

This guide has my favorite shortcuts to boost energy, balance hormones, and feel amazing—all while keeping it fun and simple.

💡 Save this post to try these tips, and tag your amiga who needs these PCOS hacks!

👉🏾Which tip are you trying first? Let me know in the comments!

😴

22/10/2024

🎃👻 It’s a haunted house, but the real horror?

👉🏾 All the advice you’ve been hearing about PCOS. From the doctor telling you to give up frijoles to your tía asking, ‘¿Y cómo va la dieta?’ before you’ve even served your plate.

But the scariest part?

That creeping fear that you won’t feel like yourself again.

Here’s the truth: You can find your balance. Enjoy your life, manage your PCOS symptoms, and still enjoy your cultural foods. 🙌🏾

If this hit home for you, share it with a comadre or hermana who’s been feeling the same.

Let’s remind ourselves that we’re strong, we’re capable, and we can manage PCOS our way—without losing what makes us us!! 🫶🏾

🎃👻🕷️

16/09/2024

Managing PCOS doesn’t have to mean giving up your favorite foods or making huge changes!

These 3 common mistakes—feeling guilty about carbs, skipping meals, and relying only on animal protein for protein—are all small, realistic changes that will reduce bloating, boost energy, balance your hormones, and lose weight.

Want help getting started?

Grab my FREE 3-day meal plan and learn how to manage PCOS with foods you love!

#

04/06/2024

It’s almost summer, and if you live in a place where winters are tough, you totally understand that summer is the time to go out, have fun, see friends, and do all the things you couldn’t do during the winter. 🤩

For all of us PCOS comadres, finding low-sugar alternatives is crucial, whether you’re drinking or choosing not to drink that day.

👉🏾 Save this post so you can come back to it for refreshing, PCOS-friendly mocktail recipes perfect for parties or outings!

Let me share a little story. My brother loves going out, and he taught me a valuable lesson that I always share with my clients: when you’re going out, you want to have fun and feel good! I used to choose sugary cocktails, thinking they were the best option. But they spiked my blood sugar, making me feel bloated and off, led to cravings, and made me feel terrible the next day.

That’s when I started focusing low-sugar cocktails and mocktails, and the difference was amazing!

👉🏾 These mocktails are not just about skipping the alcohol—they’re about truly enjoying your time without compromising your health.

One of my favorites is the Ginger Lemon Mocktail. It’s refreshing with a ginger bite that adds a nice zing. Then there’s the Berry Mojito, which is sweet and revitalizing. And for a fun twist, the Limón Esal with a tajín rim is a must-try!

What's your favoritite mocktail recipe? Comment so we can support each other and build a library of delicious mocktails to enjoy this summer!!!

🍹

28/05/2024

SAVE AND SHARE 📩

Navigating summer with PCOS can be tricky! With all the fun, sun, things to do and parties to be at, it’s easy to feel like you have to choose one or the other. Managing your PCOS and lose weight or have fun and enjoy the summer!

But guess what? It doesn't have to be that way. You can focus on what you can control, starting with these must-have PCOS pantry essentials.

and while summer can make meal planning a little bit more challenging,I got you! Grab my FREE PCOS Latina meal plan and enjoy super simple, delicious recipes designed to help you lose weight and manage your PCOS symptoms. 🌞

Here’s what’s inside:

🥑 A 3-Day Meal Plan – Including snacks, easily turned into weeks of healthy eating!
👩🏽‍🍳 Latina-Inspired Recipes – Flavorful, simple, and PCOS-friendly!
🛒 Grocery List – Everything you need for stress-free shopping!

Comment “PCOS” below to get your free meal plan! Let’s make this summer your healthiest yet! ✨

XO,
Ellie

06/05/2024

Save and share! 📩

🔥 Comadre, stop the inflammation that’s fueling your symptoms with a secret weapon: fiber!

🔥Think PCOS is just about periods and hormones? Nope! Chronic inflammation, a silent fire-starter, plays a HUGE role in your energy, cravings, difficulty losing weight, and more.

🌱This sneaky culprit messes with your insulin, messes with your mood, and messes with your body’s healing power.

🌱But here’s the good news: Fiber is nature’s fire-fighting squad!

👩🏾‍🚒With anti-inflammatory powerhouses like fiber you can cool down the flames and see your PCOS improve dramatically!

👇🏽Here is a list of some of the best high fiber foods that are great to start with if you’re not super into veggies or have no clue how. to add them!

🌱Lentils, beans, chickpeas, split peas
🌱Chia seeds, jicama!
🌱avocados, guava, pears!
🌱 Berries like raspberries and blackberries

Follow for more! 💜

25/04/2024

Did you know that according to the ant-inflammatory index (an index developed to find a way to measure how much certain foods can help reduce inflammation in your body), the most anti-inflammatory beverage is green or black tea? 🍵

👉🏾Teas will not only make you feel warm and cozy inside ☺️, they actually can have great benefits for your health and your PCOS if you know which ones to use!

For example:

⚡️Say you’ve been struggling with your energy and while coffee gives you heartburn it does the trick for energy. You also have insulin resistance, and no matter what you do you still struggle with losing weight.

👉🏾 Green tea might be a great thing to add to your day to day, it will not only boost those anti-inflammatory compounds but can help support you in other areas of your PCOS!

🩸Or let’s say you are having your period, and you’re feeling bloated, gassy, have cramps and can’t seem to relax.

👉🏾 Fennel tea would be amazing for you! Fennel acts kind of like a muscle relaxant so it will help with sleep and cramps, plus it also supports digestion so it’s great bloat and gas.

‼️Do not consume fennel if allergic to carrots or celery!

This is one of the many reasons why I love drinking tea as a fellow PCOS sister and why my clients love it too! 🤍

What’s your favorite tea!🙃👇🏾

10/04/2024

As latinas, you are not only facing the challenges of trying to lose weight with PCOS, but also the cultural pressure to do so. Why and how you focus on weight loss can have an huge impact in your PCOS weight loss journey.

Remember weight loss does not equal health! 💜

And you can choose to lose weight and be healthy too— which is where the why and how comes into place!

So ask yourself what does feeling healthy mean to me?
👉🏽 Is it feeling energized in the morning ready to tackle the day?
👉🏽 Is it feeling great that you’re not bloated all the time anymore?
👉🏽 Is it feeling confident that you know what you need to do to manage your PCOS in a sustainable joyful way?
👉🏽 Is it seeing your bloodwork and realizing you’re not pre-diabetic anymore?
👉🏽 Not worrying if your period is late again.

Remember, you're not alone on this journey, you got this!

Follow for more PCOS latina inspired content! 💜

02/04/2024

Save this for easy PCOS-friendly meals! 📩

Comadre, we all know how busy life gets! Cooking after a long day can be tough, but you shouldn't have to give up delicious food.

The best part? While you prep dinner, you can also make lunch and breakfast for tomorrow!

🍳 Breakfast: 15g fiber, 26g protein
🥗 Lunch: 12g fiber, 18g protein
🍽️ Dinner: 10g fiber, 26g protein

Feel free to adjust portion sizes to fit your needs.

👉🏽 Tip: If you're increasing fiber intake, make sure to drink plenty of water! Too much fiber without water can lead to bloating and discomfort.

✨On today's menu: Chicken Chipotle Recipe! 🌶️

Here's what you'll need:

4 boneless, skinless chicken breasts
2 chipotle chiles in adobo sauce
2 cloves garlic
1/4 cup fresh cilantro
1 tsp ground cumin
1 tsp paprika
1/2 cup low-sodium vegetable broth
Salt and pepper to taste

Instructions:

👉🏽Blend chipotle chiles, garlic, cilantro, cumin, paprika, broth, salt, and pepper until smooth.
👉🏽Marinate chicken in the sauce for at least 30 mins.
👉🏽Preheat oven to 400°F (200°C). Bake chicken for 25-30 mins.
👉🏽Serve with lemon wedges for garnish with some cilantro and onion if desired!

If you are vibing a fully plant-based approach swap chicken with seitan and follow the same recipe!🌱

Which recipe are you trying this week? 1, 2, 3? Let me know in the comments! 👇🏽

21/02/2024

Save this post for those hectic days when you're stumped on what to cook! 😵‍💫

Cause let's face it, life gets busy, and sometimes spending hours in the kitchen just isn't an option. That's where planning ahead comes in handy! Preparing key ingredients in advance makes it effortless to throw together a nutritious meal in no time.

👉🏽 Here's what you can prep ahead:

⚡️Make the chia pudding the night before.
⚡️Marinate the tofu while prepping the pudding.
⚡️Pre-chop your veggies, or opt for pre-chopped varieties.
⚡️If using chicken, prep it in advance, or grab a rotisserie chicken if you're pressed for time!

🥪 Tofu Sandwich Recipe:

Ingredients:

Extra-firm tofu, drained and sliced
Alfalfa sprouts
Thin-sliced whole grain bread
Avocado
Fresh basil
Radish sprouts (optional)
Marinade: Garlic powder, olive oil, lemon, paprika, sriracha, salt, and pepper.

Instructions:

✔️Marinate tofu for at least 20 minutes.
✔️Remove tofu from marinade, spray with olive oil, and air-fry at 350°F for 15 minutes.
✔️Toast bread if desired.
✔️Assemble sandwich with sliced tofu, avocado, basil, and sprouts.
✔️Enjoy!

What recipe from the one day meal plan are you the most excited to try! Let me know in the comments below by choosing 1️⃣, 2️⃣, 3️⃣, or 4️⃣! 👇🏽

12/02/2024

Save and share!

I love how easy it is to make this dinner date idea! Because I mean Valentine's will still be on a Wednesday after a full day of work!

The ambience is everything Comadre! Put your favorite music, light some candles and have a fun time unwinding and cooking together!

Enjoy a glass of wine or a mocktail and enjoy what you both cooked with so much love!

And for dessert, this plant-based ricotta recipe will definitely hit the spot! It's super tasty and super easy to make!

Here is the link or send me a DM and I'll share it with you!
https://minimalistbaker.com/whipped-almond-ricotta-5-ingredients/ -recipe-container-34600

What recipe from the menu will you try this Valentine's ? 1,2,3,4 👇🏽

08/01/2024

Save and Share! 📩

✨Edamame en Salsas Negras ✨

Ingredients:

🫛Frozen edamame pods ( for this one I prefer in the pods cause you eat it with your fingers!)
🫛Valentina hot sauce (or any other hot sauce)
🫛Lime
🫛Maggi seasoning sauce
🫛Worcestershire sauce

🔥 Instructions:

1️⃣ Preheat air fryer to 375°F.
2️⃣ Thaw edamame and pat dry.
3️⃣ Mix Valentina, lime juice, Maggi, & Worcestershire.
4️⃣ Coat edamame in sauce, and let it marinate for 10 min.
5️⃣ Air fry for 8-10 mins, shaking halfway.

💃🏽 Enjoy this SPICY & NUTRITIOUS snack, perfect for your PCOS journey! 🔥🌿

Anddddd.... if you're ready to make some tasty PCOS friendly meals, but you're unsure what to cook? I got you!!!

DM me: PCOS for a link to my (free) PCOS Latina meal plan to start enjoying delicious super simple PCOS friendly recipes to lose weight and manage YOUR PCOS symptoms!

Inside the meal plan you’ll have:

🥑A 3 day meal plan including snacks that can be turn into super easily into weeks of meal planning!

👩🏽‍🍳My favorite latina inspired PCOS recipes, that are both flavorful and simple, and great for PCOS!

🛒A grocery list!

Comment below “PCOS” to get the meal plan! (it’s free!)

XO,
Ellie

Elizabeth Osorno MD, Dietitian

17/01/2025

22/10/2024

16/09/2024

04/06/2024

28/05/2024

06/05/2024

25/04/2024

10/04/2024

02/04/2024

21/02/2024

12/02/2024

08/01/2024

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