I just made some sample breakfast menus for a client. I had not finished making the rest of the day, and she wrote back to share that in just using the breakfast menus, she could tell an immediate difference in her cravings that were positively influencing how she ate the rest of the day.
I thought I would share them to give you all a challenge to try--eat these breakfasts and see how you feel as the day progresses--is your energy level better? Are your carbohydrate cravings less invasive?
I'm not the hugest fan of McDonald's, but since this particular client noted that one of the breakfasts she finds really helps get her off to a good start with less nibbling the rest of the day, is an Egg McMuffin, I added it to illustrate that the choice really isn't so bad. If you use your fats early in the day, in a way that actually decreases fat intake over aa 24 hour period, it may be a judicious move. I actually have the same experience with this meal. It keeps me full. Which is why we discussed how to make the homemade microwave version of the same thing on Whole Wheat English muffins.
Also, I am very intentionally leaving out the calorie, fat, and protein counts. If you use these breakfasts…I want you to focus on how the food tastes, how it feels in your stomach, and how you feel in the hours after you eat. Eating well is not about the calories, fat, and protein. Well…not totally. It has to be tasty if you're actually going to do it!
Hope this helps get you all off to a great start!
1/4 cup ricotta cheese
2 slices Ezekiel toast
8 ounces skim milk
1 medium apple
1/4 c sliced almonds
2 tbsp peanut butter
2 slices Ezekiel toast
8 ounces skim milk
1 peach
Egg McMuffin
8 ounces skim milk
1 banana
1 cup oatmeal
1/8 c whey protein powder
1/4 cup walnuts
1/2 c strawberries
8 oz. skim milk
There are a gazillion possibilities here, I just put four sample meals together to help my client get a grip on portion sizes and potential combinations. Two of these breakfasts use Ezekiel bread becausse she likes it. Oatmeal was another possibility because she travels a lot and can take advantage of the new Starbucks oatmeal option or even carry her own packets and mixins'.
I'm betting many of the foods you enjoy aren't so bad after all, and that you can include them if you know how. Often times when you move a food from the"bad" to"perfectly fine" column, the temptation to binge on them is removed. And many times, with PCOS, it's the bingeing and the quantity, not the food itself, that is the problem.
Most women I work with have lost confidence in food and are afraid to eat many foods that can benefit them. That is how a nutrition consultation can help you--if you use it wisely. Rather than looking to someone else to do all the work, make a list of your favorite foods, foods you want to eat but are afraid to, foods you are feeling are"bad" or"not an option" and ask, not IF, but HOW they can be included in your plan.
Let an inCYST provider help you design your own program! We're just waiting for you to ask so that we can be part of your success.