PCOS Nutritionist (2025)

17/06/2022

Do you like overnight oats? It's my go-to breakfast when I know it's going to be a week with little time in the morning to prepare breakfast.

Make a larger batch and be done with breakfast prepping for the rest of the week 😋

Save this post to make it later!
💙 Sanne

PS: this is one of the recipes part of the recipe inspo section of my PCOS Nutrition E-course that launched this week 🥳 Not enrolled yet? Go to pcos.care/ecourse .

13/06/2022

Whoop whoop!!! 🎉 I just opened up the selfguided PCOS Nutrition E-course 💃

If you've been waiting for it too, then visit www.PCOS.care/ecourse to enroll.

Have a great week!!
💙 Sanne

PS: Before publishing a message popped up saying "if you're expecting traffic of more than 100,000 visitors, make sure that...". Now I don't expect to crash the server the next few days 😆, but if you want to make use out of the special 50% introductory offer then please don't delay. I'd hate for it to happen, but if you forget about it and decide to enroll after Friday, the full price of $197,- (US) will apply.

08/06/2022

What diet or lifestyle changes have you made that work for you, without feeling like it is a struggle to keep up?

There are three key strategies to help your body achieve a better hormone profile:
✔ reduce inflammation
✔ improve blood sugar response/insulin levels
✔ lower stress hormones

But when working on this it's important to make changes that you enjoy and fit into your personal life. This will help you to get long term results. It requires some reflection, trial and error, but it's worth it!

You've got this,
💙 Sanne

16/05/2022

Is soy okay with PCOS? 👇

I got this question after sharing a photo in my story of a delicious lunch at a cafe the other week that had tofu in it. Soy is confusing for many 🥴 so let’s have a look at what the research is telling us!

The scientific research that looked at the effects of soy consumption on PCOS shows that eating (minimally processed) soy, like tofu, tempeh, miso and Edamame beans has a beneficial effect on:

🎉 Total testosterone levels
🎉 Insulin resistance (a HUGE driver of PCOS symptoms)
🎉 Triglycerides (important for heart health)
🎉 Biomarkers of oxidative stress

The beneficial effects are mainly attributed to “soy isoflavones”. Another great fact about soy is that, opposed to other plant foods, it is a complete protein. Soy as a wholefood is perfect to include in your balanced meals!

So if you’ve been worried about eating soy products, then you can relax and enjoy it again 😃

💙 Sanne

16/04/2022

🍳 Eggs are definitely on my free PCOS Kitchen Staples list (grab the freebie on the website www.PCOS.care if you haven’t already!).

😋 They’re full of nutrients that are helpful when you have PCOS! These are some of my favorite ways of eating eggs:

🥯 A wholegrain bagel with cream cheese, smoked salmon and a poached egg + asparagus
🍅 Bean tabbouleh with tomato, cucumber, parsley and boiled eggs
🥑 Sunny side up eggs on avocado & toast with baby spinach
🥦 As a frittata with broccoli, sweet potato and feta
🍎 As a snack with a piece of fruit

How do you like your eggs? Tell me your favorites!

Happy Easter!
💙 Sanne

31/03/2022

Didi you watch the Academy Awards? I couldn't resist using this as a meme 😆

But without joking, genetics may load the gun for the development of PCOS, but eating habits and other lifestyle factors determine the severity of symptoms like an irregular menstrual cycle, fatigue, mood swings and hirsutism. This means that there is still a lot you can do! 🎉

Elevated insulin levels, inflammation and stress hormones are the three main drivers that cause PCOS troubles. You can address these drivers by focusing on 👇

🌮 Balanced, nutrient dense meals
🥝 Including foods that are rich in anti-oxidants
🐟 Adding anti-inflammatory foods like oily fish
🚶‍♀️Doing some exercise and daily movement
🌬 Implementing an effective stress management routine
💊 a targeted supplement if your body needs extra help

Things that are important to know when making diet and lifestyle changes:
👉 Eliminating food groups is unnecessary*
👉 Small changes can have big effects, it doesn't have to be overwhelming!
👉 Making changes step-by-step is more likely to give long lasting results
👉 You don’t have to go into extremes to see improvements
👉 Change can be hard, also keep an eye on your mental health and reach out for support

What would you need the most help with? Let me know in the comments 🙂

💙 Sanne

*Food eliminations are only necessary if you have an allergy or intolerance. Content on my social media accounts are not medical advice or replace the advice of your health practitioner.

16/02/2022

Did you know that eating breakfast can help you to reduce PCOS symptoms? But not every breakfast will have the same effect👇

To assist your body in balancing hormones a BaLaNcEd breakfast is important.

This is not:
☕ only black coffee
🥐 breakfast pastry by itself
🥣 just cornflakes
🍞 only toast & jam

You'll want to add some protein, complex carbs, healthy fats and color! This will help your body to:

🙂 balance blood sugars and insulin levels what impacts your testosterone levels
🙂 support ovarian and uterine function
🙂 diminishes cravings
🙂 improves mood
🙂 feeling more satiated throughout the day

This is one of the examples of how my PCOS Peace framework shows you how nourishment, not restriction, helps you to reduce your symptoms.

What will you have for breakfast 😋?

💙 Sanne

PS: this video was made on Instagram. If you have an Instagram account we can connect there too via @ pcos.peace.nutritionist

08/02/2022

What is the main reason why you experience cravings? 🤔

The good news is that you can do something about them if you feel that cravings stand in the way of your health goals 🙌

First uncover the reasons for your cravings. Is it a psychological or a physiological reason?

Physiological reasons are for example:
🔥 High insulin levels
🔥 Large fluctuations in blood sugar levels
🔥 Being overly hungry
🔥 Missing food groups on your plate (e.g. carbs)

Psychological reasons are for example:
🔺 Feeling bored
🔺 Stress cravings
🔺 “Diet starts tomorrow” mentality
🔺 Feelings of deprivation (“this is a bad food, I shouldn’t eat it” thoughts make you want it even more)

When you know your reasons, you can take action and start changing habits to avoid cravings.
Where would you start?

💙 Sanne

PS: During my online PCOS Peace Nutrition Program I help women to turn their eating habits around so they can feel their very best and reduce symptoms. If you feel like this could be something for you too, then visit my website read more.

31/01/2022

❤️ February is month ❤️

PCOS goes beyond ovulation and fertility. With increased risk factors for cardiovascular disease, we should give this attention too!

Thankfully, risk factors like dyslipidemia, high blood pressure and impaired glucose tolerance can be largely addressed with nutrition and lifestyle habits. This means you have a lot of control!

Changing your eating and lifestyle habits may not always be easy, but it is definitely worth it to feel better now and in the far away future. From my experience with clients, a step-by-step approach and building on the kind of foods that you like and are used to, rather than starting to eliminate foods, is key to maintainable habit changes. Besides that, because we eat for many other reasons than to get nutrients in, looking at why you eat certain foods (e.g. stress or boredom eating) should also be part of your nutrition plan.

Where could you start making some positive changes for heart health?

💙 Sanne

24/01/2022

Most of the time treatments are focused on fertility or the menstrual cycle, but PCOS affects so much more than that.

It can affect:
👉 Energy levels
👉 Digestive processes
👉 Sleep
👉 Blood sugar control
👉 Cardiovascular health
👉 Mood regulation
👉 Anxiety and depression
👉 Skin health
👉 Hair health
👉 Body image
And so on!

A medical doctor is the only one who can diagnose and monitor further health complications, but it is well accepted that nutrition and lifestyle modifications should be a first line treatment.

This means that (alongside) medication, you can use nutrition and lifestyle choices as a tool to reduce symptoms. Something you can be in charge of yourself 🙌 but maybe you need some help to get started and help you to find the facts instead of diet myths on Google. Were you suggested to also seek the support of a nutrition professional specialized in PCOS to help you? If not, ask for recommendations or visit my website to find out more about my PCOS Nutrition Program.

💙 Sanne

18/01/2022

Do you know how important your gut microbiome is in PCOS symptom management? 👇

Our gut microbiome (everything that lives in our gut) influences:
🔺 Circulating s*x hormones
🔺 Blood sugar levels
🔺 Insulin sensitivity
🔺 Inflammation
🔺 Cholesterol levels
🔺 Mood
🔺 Stress response
🔺 Immune system
Etc etc.!

The gut microbiome has a starring role in all aspects of body functioning and with that impacts the severity of PCOS symptoms. Keeping those microbes happy is one of the pillars to work on to reduce symptoms like irregular periods, hirsutism and fatigue!

Luckily there are some practical steps that you can take in order to improve your gut health 🎉 like:

👍 Eating nutrient dense, well balanced meals,
👍 Enjoying exercise,
👍 Consider probiotic foods (they contain live bacteria, e.g. yogurt and kimchi)
👍 Eat prebiotic foods (they contain fiber that serves as food for our gut bacteria)
👍 Implement an effective stress management routine (seek emotional support or therapy if needed)

Gut health is one of the topics during my (online) PCOS Peace Nutrition Program. If you need help and accountability to change habits to start reducing symptoms, then check out my website to find out how we can work together 😃

💙 Sanne

*PS: my social media content is not intended as personalized and/or medical advice.*

11/01/2022

What is the best diet for PCOS? I have created a menu for you 😉

Research shows that nutrition and lifestyle changes show a significant effect in symptom reduction. How cool is that? A holistic approach is really key to success 🙌

Speaking of a holistic approach; when it comes to nutrition, not only what we eat matters, but also how we eat. My most successful clients also have a look at their eating behaviour that has a more psychological reason like stress or boredom eating. Through mindful eating I teach them how to enjoy food again in the right context without overeating and letting treats stand in the way of their health goals.

What are you choosing from the menu today to start reducing symptoms?
You can do this!

💙 Sanne

PS: Ready to reduce symptoms without the diet overwhelm? Visit my website to read more about my online PCOS Peace Nutrition Program.

06/01/2022

🎉Here is to 2022🥂! The year that you’ll be feeling empowered and confident to reduce your symptoms without deprivation and overwhelm. How? 👇

🎉 Learn what drives your symptoms so you can work with your body rather than against it
🎉 Learn how you can use food as a tool to alleviate your symptoms
🎉 Make sustainable changes that actually fit into your day-to-day life
🎉 Ditch the restriction mentality what could actually worsen symptoms
🎉 Know how to enjoy your favorite treats in a way that they do not stand in the way of your health goals

Working on these points will help you to reduce PCOS symptoms like fatigue, hair loss, hirsutism, acne, cravings….

Which points do you want to know more about to start making positive changes? Let me know in the comments or PM so I can create helpful content here for you in 2022 😃

💙 Sanne

04/01/2022

Some food for thought if the festive season makes you feel like you need to detox in need to "get things in check again" 👇

Your body is already "detoxing" 24/7 with a well functioning liver, kidneys and intestines. Sure, good nutrition will assist your body to do that job properly and with that create a better hormone picture, but a restrictive "detox" diet can actually negatively impact your hormones. It can do you more harm than good!

Forget the detox plans and food eliminations. If you want to reduce your PCOS symptoms and feel mentally free from dieting, then focus on eating mostly nutritious meals that:

✅ even out the blood sugar response (to indirectly lower testosterone levels),
✅ help reduce inflammation,
✅ leaves you full and satisfied,
✅ improves gut health,
✅ energizes you,
✅ please your taste buds!

And yes that can your favorite foods and treats so now and then!

During my online PCOS Peace Nutrition Program I teach women how to reduce their symptoms by using food as a tool, without the diet overwhelm. Finding what is helpful for you while still staying close to the foods that you know and love, is the key to a happier you for the rest of your life. If you too want to reduce your symptoms through gentle nutrition instead of yet another diet, then click the link in my bio to read more about my program.

💙 Sanne

PCOS Nutritionist