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The Low GI Guide to Living Well with PCOS

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Overview

What exactly is PCOS? What are the signs and symptoms? How is the diagnosis confirmed? What causes it? And most importantly, what can you do about it? If you've been diagnosed with polycystic ovarian syndrome (PCOS) or suspect you have it, and you're looking for a way to manage your condition, you've come to the right place.

In this newly revised edition of Living Well with PCOS, Dr. Jennie Brand-Miller and PCOS experts Drs. Nadir Farid and Kate Marsh address the root cause of ...

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Overview

What exactly is PCOS? What are the signs and symptoms? How is the diagnosis confirmed? What causes it? And most importantly, what can you do about it? If you've been diagnosed with polycystic ovarian syndrome (PCOS) or suspect you have it, and you're looking for a way to manage your condition, you've come to the right place.

In this newly revised edition of Living Well with PCOS, Dr. Jennie Brand-Miller and PCOS experts Drs. Nadir Farid and Kate Marsh address the root cause of PCOS-insulin resistance-and show you how eating a low-GI diet can help alleviate even your most troublesome symptoms, including weight gain, infertility, unsightly hair growth, irregular cycles, and fatigue. This all-new second edition features:

The latest up-to-date research on PCOS and its treatment

New quick-and-easy low-GI recipes

Low-GI kickstart menus-with vegetarian and gluten-free options

Easy-to-use tables of GI values

Tips for a more active lifestyle

Real-life stories from women who have used the GI to successfully combat PCOS

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Editorial Reviews

From the Publisher

Today’s Dietician, May 2011
“A comprehensive guide to polycystic ovary syndrome (PCOS) dietary and lifestyle management.”

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Product Details

  • ISBN-13: 9780738213903
  • Publisher: Da Capo Press
  • Publication date: 2/1/2011
  • Edition description: Second Edition
  • Pages: 272
  • Sales rank: 965,308
  • Product dimensions: 6.00 (w) x 8.90 (h) x 0.80 (d)

Meet the Author

Jennie Brand-Miller, PhD, one of the world’s leading authorities on carbohydrates and the glycemic index, has championed the GI approach to nutrition for more than twenty-five years. The late Nadir R. Farid, MD, was an internationally recognized investigative and clinical endocrinologist. Kate Marsh, PhD, RD., CDE, is a practicing dietitian and diabetes educator in Sydney, Australia.

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Table of Contents

Introduction xi

1 Understanding PCOS 1

How can I tell if I have PCOS? 1

A little history 2

PCOS is more common than you'd expect 2

Doctors have to suspect it to diagnose it 5

The insulin resistance link 6

What exactly is insulin resistance? 6

How does excess insulin cause PCOS? 7

How insulin causes excess body fat 9

Can you inherit insulin resistance? 10

Why is insulin resistance so common? 11

PCOS is a risk factor for further medical complications 12

Signs of the insulin resistance syndrome 13

Effective medical management of PCOS 14

A much-wanted pregnancy 17

Skin and hair 18

The longer term 19

2 All about Carbohydrates and the GI of Foods 21

Back to basics 22

PCOS and the insulin connection 23

What you need to know about your metabolism and the fuel hierarchy 24

Carbohydrate is nature's primary fuel 25

Top 20 sources of carbohydrates 25

What is carbohydrate? 26

Carbohydrate is brain food 28

What's wrong with a low-carbohydrate diet? 29

How much carbohydrate do we need? 31

Is a high-carbohydrate diet for you? 32

Is a moderate-carbohydrate diet for you? 33

The GI: the real deal on carbohydrates 33

The key to understanding the GI is the rate of digestion 36

What determines a food's GI? 37

The GI was never meant to be used in isolation! 37

The right kind of carbohydrate 38

The right kind of fat 40

Factors that influence the GI value of a food 41

Where do you find the good fats? 44

What about protein? 45

Chapter 2 in a nutshell 46

3 Four Steps to Taking Charge 49

The four steps 50

Managing your weight 51

Avoiding the dreaded yoyo dieting cycle 52

So, what's the healthy way to lose weight? 54

Eating well 58

How do I change my diet? 59

4 Get Active with PCOS 61

Why exercise matters 62

What type of exercise and how much? 63

Resistance training: not just for the guys 64

Interval training: getting the most out of your sessions 65

Our top ten ways to get moving 66

Building more activity into your day 69

How to stay motivated? That's not just your problem 71

5 Take Care of Yourself 73

Surviving stress 73

Sleeping soundly 77

Seeking support 79

Stopping smoking 81

6 Putting GI to Work in Your Day 83

I understand GI but what is GL and what does it mean? 83

The optimum diet for women with PCOS 84

Seven dietary guidelines for women with PCOS 84

The flavor on fluids 106

A quick guide to healthy low-GI eating 107

Putting it all together-a typical day the low-GI way 108

Snacks 112

Eating out 113

Your healthy low-GI shopping list 114

PCOS Kickstart Diet 117

Kickstart Menu 118

Kickstart Vegetarian Menu 120

Kickstart Gluten-free Menu 122

7 Recipes 125

Breakfasts 125

Quick-and-easy light meals 133

Main meals 146

Desserts and sweet treats 169

8 The Authoritative Tables of GI Values 177

Key to the table 177

The tables 181

Glossary 223

Further Reading 227

References 229

Acknowledgments 233

About the Authors 235

Index 237

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