The Hemp Connection + vegetables

A Look at PCOS from Down Under

Our blog statistics have shown over time, that we get quite a bit of regular traffic from the other side of the world. I have to admit, my advice is hemisphere-centric, since I've never been south of the Equator. So I invited a friend from Australia, Olwen Anderson, who works with PCOS in her part of the world, to share a little bit of advice. Here's hoping for our Aussie readers, it introduces you to someone close to you who can help you, and that what Olwen has to say, is helpful!

Legumes are a girl’s best friend… when you have PCOS

Olwen Anderson is an Australian Nutritionist-Naturopath who specialises in treatment of hormone imbalances and gut disorders. Her blog contains lots of PCOS-friendly recipes: Visit www.olwenanderson.com.au

Been diagnosed with PCOS? Meet your new nutritional “best friend” – legumes.

When you think about food as medicine, legumes should almost be a compulsory prescription for good health. These amazing little vegetables are packed to the brim with nutrition that can help moderate your hormones. They taste great; and once you learn how to prepare and use them, they will open up a whole new culinary world for you.

Legumes include chick peas (or garbanzo beans), black eyed beans, haricot, lima beans, kidney beans, soy beans and many other dried beans that are a staple food in many countries. In fact, legumes are one of the powerful plant foods common in countries where people routinely live happy, productive lives to 100 plus.

Phytoestrogens and fibre are two outstanding features of legumes that will benefit you. Phytoestrogens are naturally occurring plant chemicals that have a molecular shape similar to estrogen. When digested, they ‘latch on’ to the estrogen receptors of cell membranes, and effectively block real estrogen molecules from connecting with the cell. This means that when you have plenty of the right fibre in your diet, you’re automatically reducing the effects of excess circulating estrogen.

Its good bacteria in your intestines that convert plant phytoestrogens to their active form. These good bacteria feed and breed on soluble and insoluble dietary fibre. Fortunately legumes are packed with fibre, so your intestinal bacteria will love them. When there’s plenty of fibre in your diet, your body produces more sex hormone binding globulin. This transporter molecule travels through your bloodstream, picking up and removing excess hormones, including excessive androgen hormones like testosterone. Exactly what you want to happen in your body.

Even better, legumes are packed with nutrients: Some protein, a little of the good fats, and complex carbohydrates. They’ll take ages to digest, resulting in smoother blood glucose management; and they’re packed with minerals too.

But won’t they make me flatulent?

Many women worry that if they start enjoying legumes, they will become windy. To prevent this, start with small quantities (about one tablespoon) and build up over a few days to half a cup so your intestinal bacteria have a chance to adjust.

It’s easy to incorporate legumes into your diet every day:

- Sprinkle chick peas (garbanzo beans) through your salad

- Enjoy some home made baked beans for breakfast with poached salmon

- Fresh broad beans, steamed and mashed, make a great vegetable side dish

- Include legumes in your stews, casseroles and soups. Like minestrone soup; or lentil stew.

You can buy legumes canned; but the dried variety, cooked, taste so much better. (Also, avoiding canned food helps you avoid suspected endocrine-disrupting chemicals like BPA). Buy dried legumes, soak for a few hours, boil until cooked, (firm but not crisp), then freeze in portion size containers.

I always keep containers of cooked legumes meal-ready in the freezer. Then, if I want a quick meal, I can take one out, stir-fry in a hot pan with garlic, spices, some kangaroo fillet, a few baby tomatoes and a handful of baby spinach leaves. Fast, healthy, one-pot cooking.

Looking for recipe inspiration to enjoy legumes?

- Visit my web site at www.olwenanderson.com.au (recipes tag on the blog)

- Look at recipe books for cultures where legumes are part of the daily diet: South American, Mediterranean, Indian.

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A Look at PCOS from Down Under + vegetables