I have a confession to make. I did not make any New Year’s resolutions at the beginning of this year. But, I did have a good think about what I hope to achieve in 2013, particularly with regard to my PCOS and my PCOS Diet. Here are my goals:
- Exercise at least 4 times per week, doing cardio and resistance
- Continue my clean and healthy PCOS Diet plan
- Lose another
4 kilograms7kilograms (15 lbs)
- End result of these goals = pregnancy (I’ll keep you posted on that one)
I think that it is important to track my progress, not only to ensure that I meet these goals, but to make sure that what I am doing to manage my symptoms is working and that I am still on track. Before I get into the detail of my progress, I just want to let you know that I am an intensely private person by nature. I don’t easily share my feelings or my PCOS struggles with the people around me. The thought of a well-intentioned friend or family member checking out this site to see how I actually spend my time does make me cringe – not because I am embarrassed about this site (in fact, I’m quite proud of it), but because I generally don’t share information about my excess hair growth, monthly cycle and weight. The reason that I am going to be sharing this information, though, is to encourage you that:
- You’re not alone in your experience of PCOS.
- It is possible to see improvement in your symptoms.
- Diet and exercise can be a really powerful means of PCOS management.
So, every month I will be giving you an update of my progress – the good, the bad and the ugly (be gentle with me!)
Here are the things that I will be tracking on a monthly (and sometimes daily) basis.
- Basal body temperature to monitor whether or not I am ovulating, done first thing every morning (Here is why I think it is important).
- Weight – I don’t think I could handle looking at the scale on a daily basis so I weigh myself weekly
- Hirsutism – Using the Ferriman-Galloway scale
- Diet and supplements – How closely I’ve stuck to a PCOS diet and taken my supplements
- Exercise – how much I’ve done and whether it is strength or cardio
So, here is my progress report for January 2013:
Goings on in January
This month started off well in some ways and not so well in others. We got back from an amazing three week holiday in South Africa in early January. I was glad to be home so getting home isn’t the bad part. The bad part is that I managed to put on 3 kg (6.6lbs) in three weeks while on holiday. Goal number 3 just changed to “Lose another 7kg.”
My hubby is a Type 1 Diabetic and in a lot of ways it makes my diet easier to follow as we both follow a similar plan. Whilst on holiday he learned about a Paleo Diet and was very keen to try it so we both decided to give it a go. The basic premise is that we should eat a grain free, dairy free diet with loads of vegetables, fruit and lean meat. Hubby saw an immediate improvement in his blood sugars and has subsequently been diagnosed with Coeliac Disease. Going grain and gluten free has been really significant for him.
I have to say that I do feel a little better having cut out all grains and I’m focusing on vegetables with some fruit and lean meat. In the long term, I believe that giving up gluten is important for PCOS (more on that in another post) but I may start reintroducing some grains and legumes next month. I’ll keep you posted on that.
We have also been really strict with diet so, apart from a small gluten free birthday muffin, I’ve been pretty good at eating PCOS friendly foods. I have to say that my carb cravings are also just about non-existent, which is a pleasant change.
In terms of supplements, I am taking Omega 3, Vitamin D and Calcium, Inositol (started this month), Folic acid and Chromium. I have read wonderful things about Inositol so I’m excited to see if it helps my symptoms.
I must confess that I have fallen flat when it comes to exercise. I started Jillian Michaels’ “30 Day Shred” and loved it. I managed the first 10 days but things have been busy and so I’ve let it slip. I’m hoping to get back on it next month.
So, on to the good stuff …
01.01.2013 – 63kg (138.8 lbs)
31.01.2013 – 60.9 (134.2 lbs)
I’m always pleased with any weight loss so that’s great and on the right track.
My fertility chart showed ovulation this month so that’s amazing. I must say that I was a little doubtful but my cycle is pretty regular at the moment so maybe I did ovulate.
I’m not really expecting this to change from month to month. I think it will take a much longer time to resolve itself. Using the Ferriman-Gallway Scale, I would say my score is 5.
So, I would say that January was a good month and that I seem to be on the right track with my PCOS and symptoms. Next month I’m also going to give you some body measurements and mood scores because I think these are also key symptoms of PCOS. I certainly think mood is a huge one that is often overlooked.
How did you do this month?(comment below) I’d love to hear if you’re seeing improvements in your symptoms as a result of your diet changes. I’d also love to hear from you if you haven’t had a good month. Tackling PCOS on your own is tough going and we all need the support of our fellow Cysters!
PS: If you need help with PCOS diet meal plans, recipes or even one-on-one coaching, please visit the Resources page. Our PCOS Diet Support Community is also growing quickly, we’d love you to join us and get the support you need!
Tarryn is the founder of PCOS Diet Support, the top ranked PCOS diet & lifestyle site with over 160,000 users per month. As a fellow cyster there are no empty promises here, just facts