Polycystic Ovary Syndrome (PCOS) affects 5% to 10% of women ages 18 to 44. Because the criteria used to define PCOS are still changing, the exact number of women affected is unknown, but is estimated to be about one in every 10 to 15 women. Angela Grassi is an internationally known registered dietitian and health expert on PCOS. Having PCOS herself, she understands the frustration that comes with living with this condition. She helps many women who suffer from this condition with personalized consultations in-person, by phone, or online, to women all over the world.
In 2004, Angela founded the PCOS Nutrition Center in response to the unique needs of women with PCOS. The center provides nutrition coaching, professional supervision, and webinars, as well as a blog and articles providing a wealth of information on PCOS. Angela firmly believes that you can take control of this condition instead of it taking control over you. The tremendous dedication she puts into making a difference in the lives of women with PCOS has led her to receive The Award For Outstanding Nutrition Entrepreneur in 2015. Continue reading to learn more about Angela.
What inspired you to focus on working with people suffering from PCOS?
I saw 4 different doctors until finally seeing one that diagnosed me with PCOS. Immediately upon hearing of my diagnosis, I knew I wanted to educate others about PCOS. I started with registered dietitians and researched and wrote PCOS: The Dietitian’s Guide. After that came, The PCOS Workbook and PCOS Nutrition Center Cookbook: 100 Easy and Delicious Whole Food Recipes to Beat PCOS to help women battling this under looked and misunderstood condition that affects 10% of women of childbearing ages. The PCOS Nutrition Center website, www.PCOSnutrition.com, is dedicated to providing reliable and objective nutrition information for PCOS.
How is diet related to PCOS?
Diet modification is the primary treatment for PCOS. A healthy diet can restore fertility, help with weight management, and prevent the onset of chronic diseases that are so prevalent in PCOS, like type 2 diabetes.
Almost all women with PCOS have an issue with insulin or are insulin resistant which contributes to weight gain and the hormonal imbalance seen in PCOS. A diet that is individualized to reduce insulin and other metabolic conditions is important. This includes moderate amounts of carbohydrates, and anti-inflammatory rich foods.
What are your top three diet tips for people suffering with PCOS?
Avoid sugary beverages such as soft drinks, juices, sweetened tea or sports drinks. They quickly spike up glucose and insulin levels.
Focus on replacing refined grains with whole ones. For example, instead of white rice, choose brown rice or quinoa. These grains contain more fiber and nutrients to help PCOS and stabilize blood sugar.
Include anti-inflammatory foods such as red wine, fruits, vegetables, legumes, fish, nuts, and green tea.
What is your own personal nutritional philosophy for optimal health and wellness?
I truly believe that food is medicine and that the right food can help heal PCOS, as well as prevent chronic diseases. It doesn’t work with just diet alone, but takes other lifestyle factors such as a good sleep routine, regular physical activity, supplements, and stress management working in synergy to support optimal health and wellness.
Here is one of Angel’s favorite, delicious plant-based, PCOS friendly recipes.
1/3 cup shredded cheddar cheese (vegans use plant-based cheese)
1 tablespoon grated parmesan cheese (vegans use plant-based cheese)
1/2 teaspoon dried oregano
1/4 teaspoon dried basil
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
1/4 teaspoon salt, divided
2 eggs (vegans use vegan egg alternative)
Cooking spray
1 teaspoon canola oil
2 cups kale, chopped
1/8 teaspoon crushed red pepper
1 cup prepared pizza sauce
4 ounces shredded mozzarella cheese (vegans use plant-based cheese)
Instructions
Preheat oven to 450 degrees F.
Place a medium sized cast iron skillet in oven while it heats.
Pulse cauliflower florets in a food processor until it resembles rice. Measure 3 1/2 cups of the riced cauliflower.
Place in a microwave safe bowl and cook on high for 6 to 7 minutes. Remove from bowl and wrap in paper towels, pressing to remove excess water. Allow to cool 5 to 10 minutes.
In a large bowl, mix cauliflower, almond flour, cheddar and parmesan cheeses, oregano, basil, garlic powder, black pepper, half of salt, and eggs (or alternatives) to form a dough.
Remove skillet from oven and spray with cooking spray. Press dough into bottom of skillet. Bake 15 minutes or until crust is golden brown. Remove from oven.
While crust cooks, heat oil in a medium sauté pan over medium heat. Add kale and season with remaining salt and crushed red pepper. Sauté 5 minutes or until leaves have softened. Set aside.
Top crust with sauce, leaving 1 inch uncovered at edges. Top with mozzarella and kale. Return to oven and cook 10 more minutes or until cheese is bubbling. Allow to cool slightly before serving.
Notes
*Add chopped fresh basil to your sauce to add extra flavor.
*Kale can be substituted for spinach or other favorite vegetables.
*Remaining riced cauliflower can be refrigerated up to 2 days and used in other recipes.
*Nutrition information per serving: 270 calories, 20 g total fat, 8 g saturated fat, 580 mg sodium, 21 g carbohydrate, 8 g fiber, 25 g protein
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