I recently completed the 30-day dairy free challenge and wanted to recap what I experienced.
First, nothing "major" happened. I'd been hoping for something big, such as my acne clearing up or my period suddenly appearing. I didn't see a change in either, though. In fact, as I documented with weekly photos, my acne seemed to have gotten worse, not better, over the course of the month.
That was disappointing.
But, what did I learn? I learned the power of the mind. We really can do anything when we have determination and a fixed goal. It was a task to check every food label for anything containing dairy. And I was sometimes surprised by what I found. Eating out happened even less often that it did before, as "dairy free" options turned out to be less common than gluten-free menu items.
It wasn't as hard as I had thought it might be. There were a few days when I craved certain food, but overall, it took more thinking and more time to prepare meals than before. I was able to find some really delicious recipes - and had fun looking for new dinner ideas. One of my favorite meals was a salmon burger, brown rice, avocado salsa & asparagus. I also experimented making brownies . . . I was not a big fan of the avocado or zucchini brownies. But, I had fun learning and experimenting.
I also discovered that Ben & Jerry's makes killer dairy-free icecream. Don't get me wrong, I also enjoyed coconut-based icecreams. But this, this took the cake. And that's probably why I didn't lose any weight in the 30 days. Ha!
So, what now? Since my 30 days ended, I have had dairy again on occasion. It was a few days before I tried it because I didn't want to get "hooked." But, I realized that the way I eat dairy (mainly Greek yogurt or using butter) aren't that common to start. Perhaps that is why I didn't notice a dramatic change as one would, say, if they had a glass of milk 3 times a day that they were giving up. Having given up milk years ago, I didn't notice much of a change.
Will I keep doing it? Ideally, I would like to do an 80/20 rule. 80% of the time, I watch ingredients and eat dairy-free. 20% of the time, I indulge.
I think doing it consistently & long term would also yield better results than just 30 days.
But, I do like challenging myself, especially when it comes to nutrition. Last summer, I did 2 months without sugar, and that too was an incredible experience in learning mind > matter.
So, even if it didn't turn out the way I had hoped, I am glad I did it and definitely learned about myself in the process.
See my original post about PCOS here.
8.06.2016
6.28.2016
PCOS: 30-Day Challenge
Yesterday, I wrote about my personal journey with PCOS and mentioned that I had a 30-day challenge. Before I tell you about the challenge, let me tell you why I'm doing it.
About three weeks ago, I found myself at the start of a dangerous cycle—read up on facts about PCOS, its symptoms, infertility, etc; start feeling discouraged, forget about it, repeat a month later. To anyone with PCOS, does this sound familiar?
However, on this particular Friday afternoon, I found myself feeling enlightened and hopeful as I pored over statistics and natural dietary treatments. In particular, I read this blog post. And something resonated with me as she explained how hormones found in dairy (Insulin growth factor-1 or IGF-1) are the exact structure as the same hormone found in humans. Because people with PCOS already have sensitivities to this hormone (and insulin), what I was reading made sense. I also read over the comments on her post, which had many accounts of people who had success with what she was saying.
To my surprise, instead of falling into the cycle of reading-feel discouraged-forgetting, I felt empowered to experiment with what I read. Try it for 30 days. I knew I'd have to start planning ahead for breakfast (my go-to has been to grab a Greek yogurt on my way out the door at 7:15) and checking labels more carefully. Thankfully, I started drinking almond milk a few years ago, not really caring for the taste of milk. But, that doesn't mean I don't love occasional icecream or products containing milk.
While I've wondered before if I have some sort of lactose intolerance, I've never done a 30-day test to see how I felt without the products. I decided now was the time.
I hesitated sharing this post because I'm only 9 days into the experiment, but this is reality. I'm hopeful that I'll have positive results - perhaps I'll see clearer skin, maybe I'll lose some weight or have a period. But, more importantly, I hope that I will feel better and feel more confident and in control of my PCOS.
Giving up things is hard. For me, I needed to first target what my big "problem" areas were with dairy (breakfast, protein shakes, dessert and cheeses on salads). I've found solutions for all of those problem areas. I plan ahead and make breakfast burritos on Sunday night that I can grab on my way to work, or if I'm feeling ambitious, I get up early and make oatmeal. I nixed the protein shakes (I know there are plant-based options, but I haven't wanted to spend the money on those yet). For dessert, I found coconut-based icecream to be very tasty, and there are other ways to satisfy your sweet tooth without dairy. No cheese on salad is something that I'm still getting used to—turns out that bite of feta or blue cheese really adds a lot! But, though it has been a challenge (and though I've been frustrated when I can't find something "convenient" to eat or have to ask "What's in that?" for everything I eat), I love being in control of my health. And I know this has been a good step for me.
Perhaps after 30 days, I'll abandon this altogether, but my hope is that will become a lifestyle change. There will be cheat days (especially if I'm Portland because . . . Salt & Straw Icecream is a thing) but, I am looking forward to sharing my results in a month. Even if they aren't what I expected, at least I am trying to make healthy changes. And that counts for something.
If you want to join me in the 30-day dairy-free challenge, let me know. I'd be happy to share a few recipes I've gathered, as well as a listening ear for when you really just want that chocolate chip cookie or a pint of Ben & Jerry's Half-Baked icecream.
And, if you don't feel up for cutting out dairy (it took me years, remember), there are so many other things you can do for 30 days. Maybe it's 30 minutes of physical activity or maybe it's limiting processed foods. Maybe it's telling yourself everyday in the mirror that YOU are beautiful and are worth something great, even with acne. Even with annoying facial hair that just doesn't go away. Even with love handles. Even with anxiety. (And maybe I should join you in that challenge myself).
PCOS affects women in so many ways, and I don't know how it personally affects YOU.
But, whether you join me in the dairy-free challenge or set another goal, remember that change is hard and there is a great sense of accomplishment in trying.
xoxo,
Cheri
About three weeks ago, I found myself at the start of a dangerous cycle—read up on facts about PCOS, its symptoms, infertility, etc; start feeling discouraged, forget about it, repeat a month later. To anyone with PCOS, does this sound familiar?
However, on this particular Friday afternoon, I found myself feeling enlightened and hopeful as I pored over statistics and natural dietary treatments. In particular, I read this blog post. And something resonated with me as she explained how hormones found in dairy (Insulin growth factor-1 or IGF-1) are the exact structure as the same hormone found in humans. Because people with PCOS already have sensitivities to this hormone (and insulin), what I was reading made sense. I also read over the comments on her post, which had many accounts of people who had success with what she was saying.
To my surprise, instead of falling into the cycle of reading-feel discouraged-forgetting, I felt empowered to experiment with what I read. Try it for 30 days. I knew I'd have to start planning ahead for breakfast (my go-to has been to grab a Greek yogurt on my way out the door at 7:15) and checking labels more carefully. Thankfully, I started drinking almond milk a few years ago, not really caring for the taste of milk. But, that doesn't mean I don't love occasional icecream or products containing milk.
While I've wondered before if I have some sort of lactose intolerance, I've never done a 30-day test to see how I felt without the products. I decided now was the time.
I hesitated sharing this post because I'm only 9 days into the experiment, but this is reality. I'm hopeful that I'll have positive results - perhaps I'll see clearer skin, maybe I'll lose some weight or have a period. But, more importantly, I hope that I will feel better and feel more confident and in control of my PCOS.
Giving up things is hard. For me, I needed to first target what my big "problem" areas were with dairy (breakfast, protein shakes, dessert and cheeses on salads). I've found solutions for all of those problem areas. I plan ahead and make breakfast burritos on Sunday night that I can grab on my way to work, or if I'm feeling ambitious, I get up early and make oatmeal. I nixed the protein shakes (I know there are plant-based options, but I haven't wanted to spend the money on those yet). For dessert, I found coconut-based icecream to be very tasty, and there are other ways to satisfy your sweet tooth without dairy. No cheese on salad is something that I'm still getting used to—turns out that bite of feta or blue cheese really adds a lot! But, though it has been a challenge (and though I've been frustrated when I can't find something "convenient" to eat or have to ask "What's in that?" for everything I eat), I love being in control of my health. And I know this has been a good step for me.
Perhaps after 30 days, I'll abandon this altogether, but my hope is that will become a lifestyle change. There will be cheat days (especially if I'm Portland because . . . Salt & Straw Icecream is a thing) but, I am looking forward to sharing my results in a month. Even if they aren't what I expected, at least I am trying to make healthy changes. And that counts for something.
If you want to join me in the 30-day dairy-free challenge, let me know. I'd be happy to share a few recipes I've gathered, as well as a listening ear for when you really just want that chocolate chip cookie or a pint of Ben & Jerry's Half-Baked icecream.
And, if you don't feel up for cutting out dairy (it took me years, remember), there are so many other things you can do for 30 days. Maybe it's 30 minutes of physical activity or maybe it's limiting processed foods. Maybe it's telling yourself everyday in the mirror that YOU are beautiful and are worth something great, even with acne. Even with annoying facial hair that just doesn't go away. Even with love handles. Even with anxiety. (And maybe I should join you in that challenge myself).
PCOS affects women in so many ways, and I don't know how it personally affects YOU.
But, whether you join me in the dairy-free challenge or set another goal, remember that change is hard and there is a great sense of accomplishment in trying.
xoxo,
Cheri
6.27.2016
getting personal: my story of PCOS.
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Hi there.
Today, I wanted to write about something that (before the past year), I rarely admitted. I have PCOS (poly-cystic ovarian syndrome). I used to be so ashamed of this personal fact. I'd tell roommates or family members (sometimes) but rarely men. When dating someone, I hated and always hesitated to bring it up (in fact, I've only told 3 guys in the past 5 years of dating). Luckily, Lance has always been completely supportive about it, and willing to eat differently with me, or cheer me up when I'm sad about it.
But, guess what? PCOS is more common than you realize—it affects 1 in 10 women. AND, even though it's rather "common," doctors know surprisingly little about the causes—and even less about how to treat it. There is no cure for PCOS, but a healthy lifestyle is one of the best treatments.
I found out I had PCOS when I was 20. After battling acne for years, I finally went to the doctor and asked him what I could do about it. He took one look and said, "I bet you have PCOS." My heart sunk. Poly-cystic ovarian syndrome?! No 20-something wants to hear that there is something "wrong" with their ovaries, that they have "more testosterone" than "normal," or that the most common cause of female infertility is this hormone imbalance known as PCOS. But, I did hear it. And I live with it everyday, as millions of women (up to 5 MILLION in the United States) do.
So, what is it? PCOS is a hormonal disorder that leads to poly-cystic ovaries, infertility, and increased levels of male hormones (which can cause acne, weight issues, hair growth, male-patterned balding and insulin resistance). PCOS is unique in every circumstance. You don't have to have all the symptoms in order to have it. Some women have normal, regular menstrual cycles; others have very heavy, frequent periods—or none at all. To be frank, I never had a menstrual cycle until I was 16. And I've had only two in the past year. People who know say, "I wish I didn't have a period! That would be SO nice!" But for those of us who suffer with PCOS, it's hard to feel "different" or to worry about infertility when you aren't functioning "as normal."
Doctors often suggest medication to help with PCOS. Metformin to regulate weight and insulin. Birth control to regulate cycles, control acne, and regulate hormones. But, it's true that the best treatment for PCOS comes from living a healthy lifestyle (which includes what you do along with what you eat). I am grateful that I've always been a pretty active person—I grew up running track and cross country, swimming in the summers, and enjoy hiking, walking or just moving around in general. The recommendation for people with PCOS is at least 30 minutes of activity per day. Besides being active, what a person with PCOS eats is VERY important to managing symptoms.
When I first found out I had PCOS, I was told I should basically live the Atkins diet (few carbs, avoid gluten, etc.). At 20 years old, it was really stressful to manage (and this happened right before I went to Spain where bread basically equals life) and I began dropping weight pretty rapidly. Over the next 5 years, I've been strict at times and lenient at others with my diet. But, I feel like the time is right in my life where I can have a good handle on what I eat and the reason (which I realized is VERY important) I do it. I feel like I have the motivation to do these things for me, for my body, for my future family. And, thankfully, I have the best support system to cheer me on!
Tomorrow, I'm going to tell you about a 30-day challenge I've given myself to try to combat some of the symptoms and why I'm doing it. Stay tuned.
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