The PCOS Nutrition Coach

01/11/2021

I’m no stranger to p*eing on sticks.

Waiting with held breath for 3 agonizing minutes then scrutinizing them from every angle. Holding them up to the light as though X-ray vision will help.

But the test I took yesterday was absolutely negative.

Today’s was the same. I write this post sitting in the lab waiting for my blood to be drawn to tell me what I already know.

My incredible hubby, always the optimist, insists that it’s not over until we get the blood test results. Maybe he’s right but I don’t have much hope.

These support hormones make everything so much more difficult because my body FEELS pregnant. I’m nauseous. Sooo much saliva. Sore b***s. Dark ni***es. Incredibly tired. Pulling/cramping feelings in my uterus. Peeing all the time. I cry at everything… except this. The tears haven’t started to flow yet. So maybe I’m in denial until I get that phone call too.

The realist in me acknowledges it was a long shot anyways. There was only one 10 year old embryo left, one chance. I’m not 29 anymore. And yet I don’t regret the hope & love I experienced during this for even one second. I don’t regret my transparency or honesty in sharing this journey with you, even this part.

Yes, this part sucks hard. But I’m not alone. I have the most incredible husband, son, mom, and my very best friends & fam to help carry me through it. I’ll be okay.

And maybe my story will help someone else not feel so alone too. My DMs are always open. I’m here to listen if you ever need someone.

Thank you for all your love & support! I’ll hopefully be back to regular scheduled programming later this week. 🙏🏻💕

24/10/2021

22/10/2021

Our baby's 1st picture 😍🙏🏻

This week was a whirlwind; I can't believe how quickly it all happened.

We got the phone call last Thursday telling us to be in Calgary for the transfer on Monday.

I was honestly floored, because in the past, my lining has been very slow to thicken & respond, so I didn't anticipate that improving over the past 10 years & this news moved the timeline up by a lot.

Everything has gone so smoothly & for that, I am beyond grateful. I had an amazing, relaxing weekend at one of my very best & dearest friend's house in Calgary. On Monday morning, I had an early acupuncture appt, then we headed to the clinic. Thanks to the amazing work my acupuncturist in Edmonton has done me with through this journey, I wasn't nearly as anxious as I expected & I was calm & hopeful.

We actually had the same embryologist & Dr that performed Callum's transfer, which made me even more hopeful. It felt like things were aligning. When he told us it thawed at 100% & was excellent quality, I was teary with relief. We watched on the screen while they "injected" the embryo inside me, & the Dr said, "And there is Callum's sister." 😭 ❤️

Of course, we don't actually know. I think he just knew I was hoping for a girl, & it was the exact right thing to say.

The whole thing was super quick; you no longer have to sit with your legs up for 30 min, so I was able to go p*e & then get dressed & head out. From there we went to my post transfer acupuncture appt, then back to our friends' house to pack up, get Callum, & head back to E-town.

I'm doing really well. I have been kind & gentle with myself. I am tired & nauseous from the support hormones, & I have had some sharp intense pains that might just be implantation pains🤞🏻. I am allowing myself to dream & live in "what if this works" rather than "be prepared that it might not." Living in hope doesn't make it feel worse if things don't work out. It hurts regardless. So instead, I am praying, staying positive, feeling gratitude & considering myself pregnant already. After all, there is a healthy embryo nestled in my womb right at this moment. 😍

Prayers, positive thoughts, & good vibes are much appreciated! 🙏🏻✨

22/10/2021

You know what makes me proudest as a PCOS nutrition coach?

Hint: it's not the weight my clients lose. It's seeing them take back control of their health and learn what food freedom feels like.

I have been pretty quiet on here lately (see my FET journey posts for why; more in my highlights) but that doesn't mean my clients haven't been kicking ass behind the scenes.

I'm incredibly proud of every single one of them because this s**t is hard. Breaking free of diet culture expectations to lose a pound or more a week is HARD. Learning to love the body you are in right now, not the body you will get as a result of depriving yourself is HARD. And accepting that balancing your hormones, seeing small changes add up, and finally being able to trust yourself around food without someone telling you what to eat is HARD.

So to all my clients reading this, and to all the future ones I get the privilege of working with, I am SO damn proud of you.

I still have room for one more 1:1 client starting in November. This will be my last slot for 2021; DM me or check out the link in my bio for more details.

Drop a 🥳 in the comments if you are proud of yourself for something this week... can be anything! I want to celebrate you 🙌🏻🎉

14/10/2021

Would you freak out if this was the needle you were told to inject yourself with daily? 💉

Thankfully, because this FET is not my first rodeo, I knew that this was the WRONG type of needle.

This needle is for drawing the medicine into the syringe from the vial. It is NOT intended to inject yourself with subcutaneously (into the skin/fat layer). That requires a separate needle (see my stories) which is small, pretty much painless. That needle wasn't given to me. Just the drawing needles.

When I picked up this medication, NO ONE asked me if I had done or taken this before. I HAVE given myself injections before, yes, but that was almost 11 years ago & the last time I took this medicine it was 5 x a day nasal spray (I opted for the injection cuz doing anything 5 x a day for my ADHD brain is a form of torture). So I asked for some instructions. Instead of calling over a pharmacist, the tech threw a sheet in the bag & sent me on my way.

When I went back to complain I got a half assed apology, told they were very busy that day. I did get the right needles for free. But I had to ask for a sharps container & was required to pay for alcohol swabs which they didn't give me the 1st time.

It didn't end there. I have had to refill it 3 x and every time they hand me different needles & ask me "Would these work? We're out of the others." How should I know?! 🤦🏻‍♀️

In fact, for the past 10 days or so, I had been using the wrong needles unaware. I did notice they hurt more, but I thought that was due to doing 30+ days of injections. It was only when I talked to a different pharmacist that I learned I wasn't supposed to insert those ones in all the way. Well good thing I have a bit more padding in that area or I could have seriously hurt myself.

Needless to say I am seeking out a different pharmacy to work with & will be filing a formal complaint.

Please, learn from my experience & ALWAYS check your own meds (& needles!) to ensure they are correct.

Be sure to follow for more as we prepare to transfer our last frozen embryo (see post 1 for more deets).

Have you ever dealt with something like this from a pharmacy? Drop a 🙋🏻‍♀️ or let me know in the comments ⬇️

10/10/2021

The face of those with anxiety & depression isn’t always obvious.

Sometimes the shiniest, happiest people are battling some serious darkness within.

Add to that the craziness of our world right now, & mental health is something a lot more people are struggling with than ever before.

I am a survivor & warrior of anxiety & depression. 🙋🏻‍♀️

I have battled with it in various ways since I was a teen & I struggled big time with postpartum anxiety. I was always worried I would get postpartum depression; no one warned me postpartum anxiety was just as real and just as debilitating. I also later learned that those with PCOS are 3 times more likely to suffer from a mental health disorder.

While I’m doing well at managing it right now, it’s something I work at actively every day & always will; it’s not something I can cure & turn my back on.

If that’s you, you are not alone. And there is NOTHING to be ashamed or embarrassed about.

But I beg you to find something that works for you to manage it; whether that’s working with a mental health professional, support from loved ones, taking medication, making lifestyle adjustments, taking on stress management & self care like it’s your full time job (or all of the above).

You are worth it.

You are seen, you are loved, you are important to this world and it’s better with you in it.

Sending all my love today for & every day for my fellow warriors. My DMs are always open if you need support. 🙏🏻💕

Photo cred: .jazmin

08/10/2021

Can you imagine the possibility of having twins that are over 10 years apart? 🤯

It could happen! We are preparing to transfer our remaining frozen embryo later this month that has been frozen since our son's cycle over 10 YEARS AGO. 😱

In 2011, we successfully conceived during our 2nd round of IVF (after losing a twin pregnancy during the previous round). From that round, 2 embryos were transferred (1 took; & he's turning 10 this month!) & then we had 3 embryos left. When our son was 2, we did a Frozen Embryo Transfer (FET) for 2 of the embryos, but it did not take. That left 1 lonely embryo, frozen thanks to cryopreservation. And there that embryo stayed.

Every year, when it came time to pay the storage fee, it weighed heavily on us. Did we risk paying $2000+ to try this one single embryo when frozen transfers hadn't worked for us in the past? We couldn't decide. So we paid the $400 fee & pushed it to the back of our minds until the next year. In the meantime, we kept praying & hoping for a spontaneous pregnancy. About 2 years ago, that did happen for us but in a matter of hours of receiving the positive test, I had already started to lose it. I haven't gotten pregnant since.

This year, my incredible hubby & I have taken on dealing with a bunch of things that were piling up & weighing us down. So we decided to just go for it, & here we are.

One thing you need to know about me is that I am an incredibly open person; if we talk regularly, I have probably already told you that we are doing this. It's not exactly a secret. And yet, I have been hesitant to "overshare." As a kid I was often told I was "too much"; which I am learning that a LOT of girls with undiagnosed ADHD are told. The great thing about turning 39 is that the older I get, the less s**ts I give about what others think. If I can help just one woman/couple going through this or wrestling with the same decision, then it's worth being vulnerable.

Over the next few weeks I will be openly sharing & updating both here & in my stories. Follow to join us in this journey & click on the 3 dots to set notifications.

Do you have FET or IVF questions? Send them to me & I will gladly answer them! 🤗

07/10/2021

If there was ever a PCOS Superfood, chia seeds gets a cape! 🦸🏽‍♀️🥳

I get asked a lot, "What should I eat when I have PCOS?" so this month I am going to be highlighting some PCOS friendly foods to consider ADDING to your daily diet. Adding things is WAY more fun than taking foods away or making too many nutrition changes all at once, amiright?!

So what makes chia seeds so great for PCOS? Well, just 1 Tbsp of these super seeds provides 5 grams of fiber, plus they are also high in protein & omega fats which can help your body balance blood sugar & hormones. Also, fibre is essential for good digestive health, so if tummy troubles are something you struggle with, chia seeds are your friend!

Chia seeds are also rich in omega-3s, calcium, magnesium, potassium, iron, & zinc. In fact, 1 serving of chia seeds contains more antioxidants than blueberries, more calcium than milk, more potassium than bananas, & 3 x more iron than spinach. 😱🤯

When mixed with water, chia seeds form a gel-like substance that’s awesome to put in smoothies, oatmeal, soups, & even as a substitute for eggs in baking. I love adding them as is to yogurt, sprinkled into protein muffin batter, & even sprinkled on top of Brussels sprouts or other veggies before roasting in the oven. 🤤

I buy mine from Costco, but you can find chia seeds in almost any grocery or health food store. 🙌🏻

So let me know in the comments, have you tried adding chia seeds into your routine? Yes or no? 👇🏻

01/10/2021

🚨🚨 PCOS GIVEAWAY ALERT! 🚨🚨

Today is the kick off of our incredible brand new membership The PCOS Transformation Club! I’m so excited for our members & what we are going to accomplish in this group.

To kick off October & the opening of the group, we are giving away 3 FREE 1 month memberships!

Each membership has a $28 USD value & you can swipe through the images to see all of what’s included.

THE DETAILS:

1. This giveaway is for people with PCOS or those who suspect they might have PCOS but are waiting on a diagnosis.

2. Giveaway participants must be 18 years of age & over.

3. This giveaway is intended for anyone with PCOS who is done with dieting & restrictive eating, who has tried all the things to lose weight/manage symptoms with little to no success & is looking to focus on inner transformations such as balancing hormones, reducing cravings, & working on their complicated relationship with food & body image.

TO ENTER:

1. Share this post to your stories & tag me .pcos.nutrition.coach so I can see it & count it as an entry
2. Like this post & follow me
3. BONUS entries: tag any PCOS friends in the comments of this post

Winners will be announced on Tuesday, October 5th, 2021 (My Birthday 🥳) & announced in my stories (you will be tagged & receive a DM). You will have 24 hours to claim your prize!

This giveaway is run by The PCOS Nutrition Coach & is not sponsored, endorsed or administered by, or associated with Instagram.

23/09/2021

Ready for a super simple, often overlooked tip that will make eating with PCOS easier?

It's not so much about WHAT you are eating as much as it is about HOW you are eating.

Let's say you are craving your mom's AMAZING homemade mac & cheese.

Diet Culture way of thinking: Mac & Cheese is off limits! Too many calories & carbs.

PCOS Lifestyle way of thinking: Mac & Cheese paired (or mixed!) with a chicken breast & a side of broccoli satisfies my craving, will keep me fuller for longer, & keeps my blood sugar balanced.

You should never have to give up your favorite foods. It's not sustainable except for possibly VERY short term, and PCOS is not a short term condition. It requires lifelong management. Not to mention, deprivation leads to you constantly feeling like you are failing & when you do eventually give in, you're left to deal with a steaming pile of guilt. No thanks! 🙅🏻‍♀️

The better way? Try balancing your snacks and meals instead.

They key ingredients for creating a healthy, filling, & PCOS friendly meal?

🍖 Lean Protein
🍎 Carbs / Fibre
🥑 Healthy Fats

Use this graphic as a reference to create delicious rice/noodle bowls that support healthy, balanced insulin levels & blood sugar.

Want more content just like this? The PCOS Transformation Club registration is NOW OPEN! Our first month's theme will be Meal Prep for Busy AF People so check out the link in my bio for more details & to join us!

Let's share some inspiration below; let me know in the comments what your fave rice/noodle bowl combo is ⬇️

21/09/2021

Raise your hand 🙋🏻‍♀️ if you have had the following thoughts:

✅ I feel so alone in managing my PCOS... no one seems to understand what I am going through.

✅ I want to be more active for my health, but is it true that exercise can make PCOS worse?!

✅ My cravings rule my life! All I think about is food, especially sugar & carbs!

✅ My doctor told me to just lose weight, but how? I've been trying to do that my whole life!

✅ I don't know what foods to eat or even HOW to eat to manage my PCOS symptoms!

Then my friend, you want to check out The PCOS Transformation Club!

The PCOS Transformation Club is a life changing, supportive community filled with PCOS besties just like you! Together we will focus on the inner transformations (balancing hormones, cravings, & emotional eating) which can lead to outer transformations (if that’s a goal) & self acceptance. Learn how to create a PCOS lifestyle that includes the foods you love & that you can sustain for life with fun monthly themes & tons of value! 💕

To join in on founding member pricing (that expires Sept 23) check out the link in my bio.

See you in the club!

21/09/2021

Raise your hand 🙋🏻‍♀️ if you have had the following thoughts:

✅ I feel so alone in managing my PCOS... no one seems to understand what I am going through.

✅ I want to be more active for my health, but is it true that exercise can make PCOS worse?!

✅ My cravings rule my life! All I think about is food, especially sugar & carbs!

✅ My doctor told me to just lose weight, but how? I've been trying to do that my whole life!

✅ I don't know what foods to eat or even HOW to eat to manage my PCOS symptoms!

Then my friend, you want to check out The PCOS Transformation Club!

The PCOS Transformation Club is a life changing, supportive community filled with PCOS besties just like you! Together we will focus on the inner transformations (balancing hormones, cravings, & emotional eating) which can lead to outer transformations (if that’s a goal) & self acceptance. Learn how to create a PCOS lifestyle that includes the foods you love & that you can sustain for life with fun monthly themes & tons of value! 💕

To join in on founding member pricing (that expires Sept 23) check out the link in my bio.

See you in the club!

20/09/2021

I used to believe that all I had to do was monitor calories in and out and JUST TRY HARDER when it came to managing my PCOS & trying to lose weight.

But good nutrition for PCOS is a science, not a belief system, & the solution doesn’t exist in the form of a cookie cutter fad diet. Which means you can stop searching for the perfect pre-made plan.

Instead, try focusing on creating the ideal PCOS lifestyle that works for YOU. Here are a few things to consider:

✅ It's based on strong research data that’s updated as more data is available
✅ It should accommodate your individual preferences & fit seamlessly into your life
✅ It includes foods with good nutrient density that keep you full & give you energy & proper nutrition
✅ It includes pairing foods to help address PCOS symptoms such as insulin resistance, inflammation, & high cortisol 
✅ It helps you feel & perform your best
✅ It is sustainable & is something you can keep up for life
✅ It doesn’t restrict foods or remove entire food groups unnecessarily
✅ It involves slowing down, eating more mindfully, paying attention to your body’s cues
✅ It promotes regular movement for health & because it feels good
✅ It focuses on inner results (balancing hormones, addressing emotional or disordered eating patterns)

Great! So HOW do you go about doing that?

1️⃣ Work with a coach (like me!) or nutritionist/RD who follows the principles outlined above

2️⃣ Join a community that can offer support & a way to get started with creating the lifestyle that works best for you

If you're interested in either of those, DM me or check out the links in my bio. We are launching The PCOS Transformation Club on Oct 1st & I am SO excited to create a supportive, informative, & valuable community with you as one of our members. If you join in at founder pricing, you will be locked in at the lowest pricing available EVER & will also get access to the PCOS Tool Kit AND 30+ PCOS Friendly Smoothie Recipes. Pricing goes up on Sept 23!

Share in the comments if what you currently are doing to manage your PCOS checks all the boxes above, yes or no.

16/09/2021

I’m not exaggerating when I say that smoothies changed my life. 🙌🏻

2 years ago I was a notorious breakfast skipper & as a result, when I woke up I was either HANGRY or extremely nauseous and had ZERO energy. I’m talking need-a-nap-every-single-day kind of no energy.

When I was introduced to smoothies for breakfast, it changed my game. No, it’s not a miracle cure for PCOS to drink a smoothie every day… if it were only that simple! But here’s what a smoothie for breakfast did for me:

✅ Provided YUMMY, balanced nutrition with complex carbs, healthy fats, & fibre (which balanced my blood sugar)
✅ Helped satisfy my carb & sugar cravings (because balanced sugar = less cravings)
✅ Gave me more energy to get more done throughout the day (and no more naps)
✅ A super quick, easy & healthy option I could pretty much grab & go

A smoothie for breakfast is a simple, affordable habit that you can ADD to your current routine without depriving & restricting yourself. Small changes add up!

Remember though; many recipes or mixes are FULL of sugar & little else. If you have made a smoothie & then were hungry 5 seconds later, this is probably why.

So here is one of my go to, balanced, PCOS friendly smoothie recipes that I know you will love:

CHUNKY MONKEY SMOOTHIE (SERVES 1)

YOU WILL NEED:

1/2 - 1 cup ice (I like to use 1 cup for a thicker smoothie)
1/2 banana, frozen
1 cup almond milk, unsweetened (can also use other milk/milk substitute or water)
1-2 scoops chocolate protein powder (approx 30g of protein)
1 Tbsp unsweetened cocoa powder
2 Tbsp powdered peanut butter OR 1 Tbsp regular nut or seed butter
Pinch of salt

DIRECTIONS:

Add all ingredients to a blender & blend until smooth. Serve immediately!

Cal: 338 | Fat: 9g | Carbs: 39g | Fibre: 9g | Protein: 38g

This delicious recipe is included in my brand new 30+ PCOS Friendly Smoothie Recipes book! You can get it for FREE when you join The PCOS Transformation Club which is launching October 1st. Join the waitlist at the link in my bio to get all the details that I just sent out LAST NIGHT & to claim the recipe book & founding member pricing!

Save for later & drop me a 🐵 if you are going to make this smoothie!

13/09/2021

Raise a hand if you feel alone in having PCOS 🙋🏻‍♀️

In case you didn't know, Sept is & as many as 1 in 5 women live with PCOS.

Last night, our city ( ) lit up the high level bridge teal in support of PCOS awareness. I took my hubby & son along with me & grabbed a few photos because awareness is SO important. We need more of it, especially here in Canada.

So many are living with it & have no idea-- up to 50%! And many live with it & don't know how to manage it beyond what their doctor tells them, which is usually "just go on the pill & lose weight."

Many people don't realize that PCOS doesn't just affect the ovaries & fertility. It is a complex hormonal & metabolic condition that affects the entire body & puts at much higher risk for many comorbidities such as heart disease, type 2 diabetes, anxiety, depression, & even increased risk for endometrial, breast, & ovarian cancer.

PCOS doesn't discriminate either. It affects people pre-teen+ as well as all races & many identities. It doesn't always involve ovarian cysts, & not all those with PCOS have ovaries for a variety of reasons.

You also do NOT need to struggle with your weight to have PCOS, though many do.

Ways to Raise Awareness:

✅ If you are a person living with PCOS, look into what research studies are being done in your area & considering volunteering.

✅ Educate yourself. Follow accounts that share info backed by science, as well as do your own research (looking for reputable sources backed by scientific studies & stay away from one size fits all cures).

✅ If you are a supporter & someone you know & love has PCOS, listen to them when they talk about their symptoms & also educate yourself (see above). Remember that it is NOT their fault & not caused by their weight.

✅ Share posts like these!

✅ Follow some of my fave PCOS accounts: , , , .nutritionist,

Double tap if you learned something & I'd love to know below, are you a fellow or a supporter?

 

10/09/2021

Confession: I have mixed feelings about before & afters. 😬

That's an odd statement coming from a nutrition coach who used to display them proudly, I know.

But now I think they should all be required to come with the FULL story. Without that, they can be helluva misleading, 'cuz the weight loss journey you see from before to after is never linear & never easy.

Let's take mine as an example. This photo shows an approx 80 lb weight loss (probably more as I gained muscle too) which is USUALLY what everyone wants to know followed by: how long did it take you?

But that's NOT what you need to know. It's so much more than how much & how fast the weight was lost. It's about managing PCOS symptoms properly, fixing root causes, & working towards lifelong health.

This photo doesn't show the 2 years of struggle I had until I stopped caring about the scale & focused on my inner results.

This photo doesn't show the wins I had that have NOTHING to do with my body's size.

➡️It doesn't show how I went from exercising obsessively to burn off what I ate, to exercising because damn is it GOOD for my mental health & I love how strong I feel.

➡️From burying my feelings in the food I ate to recognizing when it is my PCOS causing cravings vs my emotions.

➡️From not wanting my husband to see me naked, to having a MASSIVE boost in confidence & the s*x life we had in the 1st years of our relationship.

➡️From trying to manage my symptoms & weight in a depriving, unsustainable way, to making this my way of life & not depriving myself of anything. 

So, if you need to see a ton of impressive before & afters achieved in a record breaking amount of time before you decide to work with me, I'm not the coach for you. 

But, if you know that inner transformations are what you really need to hear about, because those are what leads to the outer ones that will last for life, then my friend, we need to chat.

If you are ready to start that inner transformation, check out the link in my bio to apply to work with me 1:1 or send me a DM. I have only 1 more spot for Sept/Oct! 🥳

If this resonated with you today, let me know and drop me a 🙌🏻

07/09/2021

Omega-3 fatty acids are one of my all time fave supplements for PCOS. Why?

Well for one thing, there are SO many benefits to them that I can't even fit them all on this graphic or in this post. And when it comes to improving many aspects of PCOS, this supplement is a key player. Omega-3s can help improve cholesterol levels, insulin levels, testosterone levels, & mood. They can also help lower inflammation as well as help to support a healthy pregnancy. There is even some research showing how omega-3s can boost fertility in those with PCOS. Omega-3s have also been linked to reduced endometriosis pain & inflammation. The list is LONG!

There are 3 different types of omega-3 fats: Alpha-linolenic acid (ALA) are plant based omega-3s found in foods like avocados, walnuts, almonds, chia seeds, flax seeds, h**p hearts, olive oil & avocado oil.

Docosahexaenoic acid (DHA) & Eicosapentaenoic acid (EPA) are omega-3 fatty acids found in egg yolks as well as higher fat cold water fish like tuna, lake trout, halibut, mackerel, herring & salmon.

Eating foods rich in omega-3s is important, but often we can't consume enough through food. A fish-oil supplement is the best way to get enough, but quality is important. You should not taste fish oil or have fishy burps if your supplement is high quality. If you’re vegan or vegetarian, try for an ALA based omega-3 supplement.

Omega-3s should not be used if you're on blood thinners, & ALWAYS discuss adding a new supplement with your doctor or trusted medical professional.

DISCLAIMER: This is for educational purposes only, & not intended to diagnose, cure, or prescribe.

Double tap if this was helpful & you learned something today, & let me know below: do you take an omega-3 supplement?