Kay J Nutrition

Need a quick on-the-go snack option?? 🙋‍♀️🙋‍♀️ Save this post to refer back to! Muesli bars are a great option! Here are my top tips for choosing a PCOS friendly muesli bar ⬇️⬇️⬇️
⭐️ Look for fibre! Try and choose a muesli bar with 3g per serve
⭐️ Choose bars with

Have you been told that all you need to do to manage your PCOS is "lose weight"?? 🤦‍♀️🤦‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
This statement is so FRUSTRATING and I feel you cyster! Unfortunately, PCOS management is not that simple (plus, losing weight is hard enough 🙄🙄)⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Managing PCOS involves a range of lifestyle changes, such as:⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️ Partaking in regular exercise that you enjoy⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️ Managing your symptoms through increasing your consumption of key nutrients (e.g. magnesium and omega 3's)⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️ Switching to carb sources that will fuel your body to perform optimally ⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️ Managing your stress levels ⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️ Optimising your sleep ⠀⠀⠀⠀⠀⠀⠀⠀⠀....................and so much more!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
That's why I believe in a holistic approach to PCOS management; It's not just about weight loss, it's about changing your lifestyle!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do you need help managing your PCOS? I am currently wait listing for the next intake of my 12 week PCOS management program, The Cyster Action Plan. This program will help you build the foundations for optimal long-term management of your PCOS symptoms. Want to join the waitlist? Send me a message today!

Are you looking for quick and simple meal options that required no prep?? 🙋‍♀️🙋‍♀️ Take a look at these meal combos using options that you can purchase and throw together!
Do you struggle with preparing healthy meals during the week? Let me know in the comments below 👇👇
Note: All quantities listed are for 1 serve

Why does managing your PCOS symptoms take TIME?? 🤔 Read on below 👇👇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Managing PCOS involves a range of lifestyle changes that cannot be made and sustained overnight, such as:⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️ Partaking in regular exercise that you enjoy⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️ Managing your symptoms through increasing your consumption of key nutrients (e.g. magnesium and omega 3's)⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️ Switching to carb sources that will fuel your body to perform optimally ⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️ Managing your stress levels ⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️ Optimising your sleep ⠀⠀⠀⠀⠀⠀⠀⠀⠀....................and so much more!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
That's why my during my signature PCOS management program you'll have me as your accountability buddy for 12 weeks! Because change is HARD and you shouldn't have to do it alone!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to join the waitlist for my next intake? Send me a message today!

Forgot to pack your work lunch?? 🙋‍♀️🙋‍♀️ Save this post to refer back to! Try this formula for creating a PCOS friendly lunch using pre-prepared supermarket products ⬇️⬇️⬇️
Step 1: Choose a low GI carb source: I recommend one of the following:
🌟 1/2 a packet Vetta microwave smart fibre penne
🌟 4 Vita-Weat crackers (try the five super seeds or 9 grains varieties)
🌟 1/2 a microwave basmati rice cup
🌟 1/2 a SunRice super grains multigrain blend microwave rice cup
Step 2: Choose a lean protein source: I recommend one of the following:
🌟 Edgell snack time bean can (e.g. chickpeas or kidney beans)
🌟 John west 95g can of tuna or salmon
🌟 2 hard boiled eggs (I found these pre-made Sunny Queen ones next to the raw egg cartons in my local Woolies)
Step 3: Choose a source of vegetables: I recommend one of the following:
🌟 2 x single serve frozen steam fresh vegetable packets (opt for vegetables such as cauliflower, carrots, broccoli, corn, beans, peas)
🌟 Single serve salad bowls or pre-prepared mixed salad leave packets from your supermarket's fresh vegetables section
Found this post helpful? Share it with a friend who needs to see this!

Want to know the key pillars for managing insulin resistance? ✋✋ Read on below ⬇️⬇️⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐ Meal structure and portion sizes: How you structure your meals and the portions you consume are key elements of optimal blood sugar control. At each meal, try and include a source of healthy fats, lean protein and carbs.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐ Enjoyable exercise: Any movement helps with managing insulin resistance! Try and find something that you can enjoy daily. It could be as simple as going for a walk around your neighbourhood.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐ Low GI carbs: Swapping high GI carbs for low GI carbs helps control our blood glucose levels and keep us fuller for longer! See my "10 low GI food swaps" reel for more information.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐ Managing stress and sleep: Research shows that continuous high stress and inadequate sleep negatively affect insulin resistance. Seek help from a psychologist or qualified counsellor to help manage these aspects.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐ Supplements: Supplements are there to do just that; supplement your dietary intake. Supplements fill the vitamin and mineral gaps in your diet, BUT, they shouldn't replace a well balanced diet. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do you struggle with managing insulin resistance? Let me know in the comments below ⬇️⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀

Has your mental health been affected by your PCOS diagnosis? Read on below ⬇️⬇️⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
It's important to highlight that mental health is just as important as physical health when helping women manage their PCOS. Often people do not recognise the mental toll PCOS can take on someone, as the condition is still widely misunderstood.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
A recent study of undertaken by the University of Adelaide showed that the prevalence of depression among women diagnosed with PCOS was 50% higher than those without PCOS. The symptoms women experience with PCOS are distressing and often women feel alone in managing this condition.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you know someone with PCOS, use this post as a reminder to reach out and ask them if they are okay. If you're struggling or require assistance with managing your mental health, reach out to a health professional you trust who can point you in the right direction to receive help tailored to you.

Are you struggling with yo-yo dieting? 🙋‍♀️ Find out how to get out of the dieting cycle below 👇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you suffer from I’m sure you would have experienced the . A cycle where you go through the following phases:⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 feeling motivated to lose weight⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 lose motivation because you don’t see progress fast enough⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 give up because you can’t stick to the unsustainable diet rules⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 feel bad about yourself because you couldn’t stick to the diet⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 try another diet that is doomed to fail⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Why do we lose motivation? Because diets are not sustainable 🙅‍♀️ So what can we do to avoid dieting?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️ understand that weight loss takes TIME and PATIENCE; there is no quick fix⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️ learn how to balance “healthy” foods and “treat” foods by learning appropriate portion sizes⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️ practice eating mindfully; being present while we eat helps avoid over-eating⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️ focus on other measures of progress besides the number on the scale; just because your weight doesn’t change, doesn’t mean you’re not making progress⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Have you ever been stuck in a dieting cycle? Let me know in the comments below 👇👇👇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

We don't believe in low carb diets here at Kay J Nutrition 🙅‍♀️🙅‍♀️ Read on to find out why you can still eat carbs with PCOS 👇👇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Evidence based guidelines do not recommend a low carb diet for PCOS! That's because there is not enough high quality evidence to show that this type of approach is sustainable long term. You can see in my graphic I've summarised some of the evidence around carbohydrates and PCOS weight loss.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So why do so many influencers recommend a low carb diet for weight loss? 👉 Carbohydrates hold water within our bodies (which is not a bad thing!). When people suddenly cut out carbohydrates from their diet, they are also removing the water they would hold on to. That's why on low carb diets, people experience a quick bout of "weight loss," which is mostly water loss. 🤯⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The reality is that we need carbohydrates to function optimally! After all, they are the main source of energy for our muscles and organs to function to the best of their ability! 💪⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So how can you include carbohydrates into your diet when wanting to lose weight? There are 3 things you need to focus on:⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 The amount of carbohydrate you consume: Portion size is key! Unfortunately, too much of anything is not great for weight loss.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 The type of carbohydrate you consume: Making the swap from high GI carbs to low GI carbs has been shown to be beneficial for weight loss. Low GI carbs help keep us fuller for longer and promote good blood glucose control (this is great for preventing energy crashes throughout the day).⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 The timing of carbohydrate consumption: Working on your meal timing is important for weight loss. Leaving long gaps between meals and snacks can often lead to over-eating at your next meal.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Have you tried to cut out carbs to lose weight with PCOS? Share your experience in the comments below 👇👇⠀⠀⠀⠀⠀⠀⠀⠀⠀

We don't believe in low carb diets here at Kay J Nutrition 🙅‍♀️🙅‍♀️ Read on to find out why you can still eat carbs with PCOS 👇👇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Evidence based guidelines do not recommend a low carb diet for PCOS! That's because there is not enough high quality evidence to show that this type of approach is sustainable long term. You can see in my graphic I've summarised some of the evidence around carbohydrates and PCOS weight loss.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So why do so many influencers recommend a low carb diet for weight loss? 👉 Carbohydrates hold water within our bodies (which is not a bad thing!). When people suddenly cut out carbohydrates from their diet, they are also removing the water they would hold on to. That's why on low carb diets, people experience a quick bout of "weight loss," which is mostly water loss. 🤯⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The reality is that we need carbohydrates to function optimally! After all, they are the main source of energy for our muscles and organs to function to the best of their ability! 💪⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So how can you include carbohydrates into your diet when wanting to lose weight? There are 3 things you need to focus on:⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 The amount of carbohydrate you consume: Portion size is key! Unfortunately, too much of anything is not great for weight loss.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 The type of carbohydrate you consume: Making the swap from high GI carbs to low GI carbs has been shown to be beneficial for weight loss. Low GI carbs help keep us fuller for longer and promote good blood glucose control (this is great for preventing energy crashes throughout the day).⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 The timing of carbohydrate consumption: Working on your meal timing is important for weight loss. Leaving long gaps between meals and snacks can often lead to over-eating at your next meal.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Have you tried to cut out carbs to lose weight with PCOS? Share your experience in the comments below 👇👇⠀⠀⠀⠀⠀⠀⠀⠀⠀

Do you want to learn how to make a PCOS friendly pizza at home?? ✋✋ Read on below!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Step 1: Add lots of non-starchy vegetables:⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐ This is anything besides potato! Think zucchini, capsicum, mushrooms, pumpkin, spinach, tomatoes⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Step 2: Add a lean protein source:⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐ My favourites are cooked turkey and chicken mince⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Step 3: Pick your base:⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐ Try and find a low GI certified pizza base or opt for a whole grain or sourdough base⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do you know a fellow who needs to see this? Share it with them now 📤📤

A question I often get asked; HOW can a dietitian help me manage my PCOS symptoms?? 🤔🤔 Here's the cliff notes step by step signature formula I use to help my clients manage irregular periods with PCOS ↙️↙️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐ Step 1: I conduct a detailed diet and lifestyle history check to begin the process of identifying what is causing your irregular periods.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐ Step 2: We work collaboratively to discover the root cause of your irregular periods. This can involve a range of activities, such as undertaking targeted blood tests⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐ Step 3: We develop a plan for outlining dietary and lifestyle changes you can make to better manage your irregular periods.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐ Step 4: It's testing time! I'll support you through the process of making your personalised lifestyle and dietary changes to manage your irregular periods. We'll figure out what works and what doesn't work (you don't have to do this alone!)⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐ Step 5: We'll work together to create a plan for ongoing management of your irregular periods.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do you experience irregular periods with PCOS? I'm currently wait listing for the next intake of my signature PCOS management program. I only have a limited number of spots available! DM me to reserve your spot today!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Kay J Nutrition updated their information in their About section.

Kay J Nutrition updated their business hours.

Kay J Nutrition updated their website address.

Looking for lower sugar alternatives to your favourite sweet treat?? 🙋‍♀️🙋‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Reducing your daily intake of added sugars can help better manage your PCOS symptoms! 👏👏⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Take a look at these lower sugar ice creams that you can enjoy!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag a friend who needs to see this 💁‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀

Are you looking for simple swaps that will help manage your PCOS?? 🙋‍♀️🙋‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Swapping from high GI to low GI grains is a great place to start if you’re looking to manage your PCOS symptoms more effectively!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Take a look at this example highlighting how swapping white rice for black rice I more beneficial for PCOS management. This is because black rice has:⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️ A lower GI; meaning it will give you a slow sustainable release of energy throughout the day!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️ More fibre and protein, meaning it will help you feel fuller for longer!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️ More magnesium; a mineral which has shown to help manage insulin resistance and high androgen hormones!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
What simple food swaps have you tried making to manage your PCOS symptoms? Let me know in the comments below 👇👇👇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀

A question I often get asked; HOW can a dietitian help me manage my PCOS symptoms?? 🤔🤔 Here's the cliff notes step by step signature formula I use to help my clients manage bloating with PCOS ↙️↙️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐ Step 1: I conduct a detailed diet and lifestyle history check to begin the process of identifying what is causing your PCOS bloating⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐ Step 2: We work collaboratively to discover the root cause of your bloating symptoms. This can involve a range of activities, such as tracking when foods cause your bloating to occur⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐ Step 3: We develop a plan for how we are going to truly test what foods are causing your bloating⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐ Step 4: It's testing time! Through a process of elimination and reintroduction, we'll investigate and identify which foods or lifestyle factors are the true cause of your bloating symptoms⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐ Step 5: We'll work together to find suitable alternatives to the foods that are causing your bloating, so that you can manage it long term!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do you experience bloating with PCOS? I'm currently wait listing for the next intake of my signature PCOS management program. I only have a limited number of spots available! DM me to reserve your spot today!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Do you want to learn the secret steps to a satisfying PCOS friendly smoothie?? ✋✋ Read on below!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Step 1: Add a low GI fruit and at least 1 type of vegetable:⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐ My favourites are banana, frozen cauliflower and frozen diced spinach⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Step 2: Add a lean protein source:⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐ My favourites are greek yoghurt and plant based protein powder⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Step 3: Add a source of healthy fats:⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐ These are going to help keep you full! My favourites are peanut butter and chia seeds⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do you know a fellow who needs to see this? Share it with them now 📤📤

Did you know that 1 in 10 women have PCOS?? 😱😱
And YES….you can manage your symptoms! How can a dietitian help you? 🤔 Here are a few ways:
⭐️ Help you optimise your intake of essential nutrients for PCOS management, such as magnesium and vitamin D
⭐️ Help you under how your hormones change with PCOS and how this effects your symptoms (e.g. acne, excess hair growth)
⭐️ Help you manage insulin resistance through making smarter carb choices and teaching you what appropriate portion sizes look like
⭐️ Be your accountability partner; because we all know that changing your lifestyle and habits is hard to do on your own!
Do you need help managing your PCOS symptoms? Send me a DM to find out how I can help you!

Can improving your gut health help PCOS?? 👇👇
Our gut microbiome is comprised of many microorganisms living within our digestive tract.
Why is it important to consider the health of your gut microbiome when treating PCOS symptoms?
👉 Having a healthy gut microbiome can help manage insulin resistance as high androgen hormones levels
👉 It can help decrease gastrointestinal symptoms, such as bloating, gas and conscription
You can improve your gut microbiome by including the following in your diet:
⭐️ Get more short chain fatty acids into your diet. You can do this by increasing your intake of high fibre foods, such as low GI whole grains and vegetables
⭐️ Include food sources of probiotics, such as yoghurt and kefir. These contain lactobacillus bacteria, which has been show to be beneficial for managing insulin resistance
⭐️ Include a variety of foods from each food group! You can do this by trying to have a few different meal options for breakfast, lunch and dinner each week
⭐️ Try and move your body everyday. Exercise has been shown to improve the variety of your gut microbiome
❓ Have you made any dietary changes to help improve your gut health? Let me know in the comments below 👇👇
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The TRUTH!! 🙌🙌⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Just because past weight loss attempts haven’t worked for you, doesn’t mean they never will! It’s important to figure out WHY nothing has worked in the past and WHAT type of approach will work for you. Consider these questions:⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 Was your past attempt too restrictive? Did you have to cut out food groups or give up foods you liked completely?⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 Did you feel unsupported? Do you need someone to be accountable to to guide you along the way?⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 Did you only set short term goals? It can be easy to fall back into old habits if you don’t make sustainable change.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 We’re you just on another diet and not making the important changes to your lifestyle, habits and eating behaviours?? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 Were you too focused on changes on the scale? The scale can be VERY unreliable in tracking your progress!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Have you tried to lose weight in the past but it hasn’t worked?? Let me know in the comments below why👇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Are you struggling with irregular periods?? ✋✋⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Check out my top 4 tips that you cant try to help improve your periods! 😀😀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Know someone who will benefit from this? Tag them in the comments below 👇👇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀