Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects millions of women worldwide. PCOS can cause a variety of symptoms, including weight gain, irregular periods, acne, and excess hair growth. While there is no known cure for PCOS, many holistic approaches can help manage this condition’s symptoms. One of the most effective ways to manage PCOS is through exercise. In this blog post, we will discuss the best exercises for women dealing with PCOS.
Cardiovascular exercise is an excellent way to manage PCOS symptoms. It can help to regulate blood sugar levels, improve insulin sensitivity, and reduce inflammation in the body. Some great cardiovascular exercises for women with PCOS include walking, jogging, cycling, swimming, and dancing.
Strength training is another excellent way to manage PCOS symptoms. Strength training can help to build muscle mass, which can help to improve insulin sensitivity and regulate blood sugar levels. Some great strength training exercises for women with PCOS include squats, lunges, push-ups, and weightlifting.
High-Intensity Interval Training (HIIT)
High-Intensity Interval Training, or HIIT, is a great way to manage PCOS symptoms. HIIT involves short bursts of high-intensity exercise followed by periods of rest or low-intensity exercise. HIIT has been shown to improve insulin sensitivity, reduce inflammation, and promote weight loss. Some great HIIT exercises for women with PCOS include sprinting, jumping jacks, burpees, and mountain climbers.
Yoga is a gentle form of exercise that can be beneficial for women with PCOS. Yoga can help to reduce stress, improve insulin sensitivity, and regulate hormone levels. Some great yoga poses for women with PCOS include the Warrior series, the Triangle pose, and the Downward-Facing Dog pose.
Pilates is another gentle form of exercise that can be beneficial for women with PCOS. Pilates can help to improve core strength, balance, and flexibility. It can also help to reduce stress and improve insulin sensitivity. Some great Pilates exercises for women with PCOS include the Pilates Roll-Up, the Single-Leg Stretch, and the Pilates Plank.
Swimming is an excellent exercise for women with PCOS. Swimming is low-impact, which means it is gentle on the joints. It can also help to improve cardiovascular health, reduce stress, and promote weight loss.
Dancing is a fun and effective way to manage PCOS symptoms. Dancing can help to improve cardiovascular health, reduce stress, and promote weight loss. Some great dance styles for women with PCOS include Zumba, salsa, and hip hop.
Tai Chi is a gentle form of exercise that can be beneficial for women with PCOS. Tai Chi can help to improve balance, flexibility, and strength. It can also help to reduce stress and improve insulin sensitivity.
Barre is a low-impact exercise combining Pilates, yoga, and ballet elements. Barre can help to improve core strength, balance, and flexibility. It can also help to reduce stress and improve insulin sensitivity.
Hiking is a great way to get outdoors and stay active. Hiking can help to improve cardiovascular health, reduce stress, and promote weight loss. Some great hiking trails for women with PCOS include trails that are not too steep or too rocky.
Pulling It All Together
When it comes to reversing the signs of aging, many people turn to expensive creams and treatments that promise to erase wrinkles and give them younger-looking skin. However, the truth is that the most effective way to achieve youthful, radiant skin is by eating a healthy diet. The food we eat profoundly impacts our skin’s health, and by choosing the right foods, we can help reverse the effects of aging from the inside out. Eating a diet rich in fruits and vegetables is essential for healthy skin. Fruits and vegetables are packed with vitamins, minerals, and antioxidants that can help protect your skin from damage caused by free radicals. Free radicals are unstable molecules that can damage your skin’s DNA and accelerate aging.
In particular, eating foods high in antioxidants can help reverse the signs of aging. Antioxidants work by neutralizing free radicals and preventing them from damaging your skin. They can also help boost collagen production, which is essential for keeping your skin firm and supple.
Why You Should Start Today
Another benefit of eating a healthy diet is that it can help reduce inflammation in your body. Inflammation is a significant contributor to the aging process, and it can cause various skin problems, including acne, rosacea, and psoriasis. By eating anti-inflammatory foods like leafy greens, nuts, and fatty fish, you can help reduce inflammation and improve your skin’s health. In addition to eating a healthy diet, staying hydrated is essential. Drinking plenty of water can help flush toxins from your body and keep your skin plump and hydrated. In conclusion, eating your way to better skin is the best way to reverse the signs of aging. Choosing a diet rich in fruits, vegetables, and other nutrient-dense foods can help protect your skin from damage, boost collagen production, reduce inflammation, and achieve youthful, radiant skin from the inside out.
Peaches & Cream Cookies
Gluten-Free, Vegan, Serves 10
For the Cookies:
- 1 cup gluten-free all-purpose flour
- 1/2 cup almond flour
- 1/2 cup vegan butter, at room temperature
- 1/4 cup granulated sugar
- 1/4 cup powdered sugar
- 1/4 cup non-dairy milk
- 1 teaspoon vanilla extract
- 1/2 teaspoon salt
- 1/2 cup diced peaches
For the Cream Cheese Filling:
- 1/2 cup vegan cream cheese, at room temperature
- 1/4 cup powdered sugar
- 1/2 teaspoon vanilla extract
Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper. In a large mixing bowl, whisk together the gluten-free all-purpose flour, almond flour, granulated sugar, powdered sugar, and salt. Add the vegan butter, non-dairy milk, and vanilla extract to the dry ingredients and stir until a soft dough forms. Fold in the diced peaches until evenly distributed throughout the dough. Drop spoonfuls of the dough onto the prepared baking sheet, spacing them about 2 inches apart.
Use your fingers or the back of a spoon to gently flatten each cookie slightly. Bake the Peaches and Cream Cookies for 12-15 minutes or until lightly golden brown around the edges. Let the cookies cool on the baking sheet for 5-10 minutes before transferring to a wire rack to cool completely. While the cookies cool, make the cream cheese filling. In a small mixing bowl, whisk together the vegan cream cheese, powdered sugar, and vanilla extract until a smooth filling forms.
Once the cookies are completely cooled, spread a dollop of cream cheese filling on the bottom of one cookie and top with another cookie to create a sandwich. Repeat with the remaining cookies and filling to make a total of 10 Peaches and Cream Cookie sandwiches. Serve immediately, or store in an airtight container in the refrigerator for up to 3 days.
Gingery Mango Berry Smoothie
Gluten-Free, Vegan, Serves 1
- 1 ripe mango, peeled and chopped
- 1 cup mixed frozen berries
- 1 banana
- 1/2 inch piece of fresh ginger, peeled and chopped
- 1 cup unsweetened almond milk
- 1 tbsp maple syrup (optional)
- Ice cubes
Add the chopped mango, mixed frozen berries, banana, chopped ginger, unsweetened almond milk, and syrup (if using) to a blender. Add a handful of ice cubes to the blender to help thicken the smoothie and create a more refreshing texture. Blend on high speed for 1-2 minutes or until the mixture is smooth and creamy. Taste the smoothie and adjust the sweetness, if needed, by adding more syrup or another sweetener of your choice. Pour the gingery mango berry smoothie into a glass and enjoy!
Creamy Corn Zucchini Chowder
Gluten-Free, Vegan, Serves 6
- 2 tbsp olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 3 zucchinis, chopped
- 4 cups frozen corn kernels
- 4 cups vegetable broth
- 1 tsp dried thyme
- 1 tsp smoked paprika
- Salt and pepper, to taste
- 1 can (14 oz) coconut milk
- Fresh cilantro or parsley, chopped (for garnish)
In a large pot, heat the olive oil over medium-high heat. Add the chopped onion and minced garlic and sauté for a few minutes until the onion is translucent. Add the chopped zucchini and frozen corn kernels to the pot. Stir well and sauté for another 5-7 minutes until the vegetables are slightly softened. Pour in the vegetable broth, dried thyme, smoked paprika, salt, and pepper. Stir well and bring the mixture to a boil. Reduce the heat to low and let the chowder simmer for 10-15 minutes until the vegetables are tender and the flavors have melded together.
Stir in the can of coconut milk and let the chowder simmer for another 5-10 minutes until the mixture has thickened slightly. Remove the pot from the heat and let it cool for a few minutes. Use an immersion blender to blend the chowder until it is smooth and creamy. Reheat the chowder over low heat until it is heated through. Serve hot, garnished with fresh cilantro or parsley.
Pineapple Pecan Cake
Gluten-Free, Vegan, Serves 10
For the Cake:
- 2 cups gluten-free all-purpose flour
- 1 1/2 cups granulated sugar
- 1 teaspoon baking soda
- 1 teaspoon salt
- 1/2 teaspoon cinnamon
- 1/2 teaspoon ground ginger
- 3/4 cup vegetable oil
- 2 teaspoons vanilla extract
- 2 cups finely chopped fresh pineapple
- 1/2 cup chopped pecans
For the Glaze:
- 1 cup powdered sugar
- 2 tablespoons fresh pineapple juice (or water)
- 1/4 cup chopped pecans (for garnish)
Preheat the oven to 350°F (175°C). Grease a 9×13-inch baking dish with cooking spray. In a large mixing bowl, whisk together the gluten-free flour, granulated sugar, baking soda, salt, cinnamon, and ground ginger. Add the vegetable oil and vanilla extract to the dry ingredients and stir until well combined. Fold in the finely chopped fresh pineapple and chopped pecans until evenly distributed throughout the batter. Pour the cake batter into the prepared baking dish and smooth the top with a spatula.
Bake the Pineapple Pecan Cake for 35-40 minutes, or until a toothpick inserted in the center of the cake comes out clean. Let the cake cool in the baking dish for 10-15 minutes before transferring to a wire rack to cool completely. While the cake cools, make the glaze. In a small mixing bowl, whisk together the powdered sugar and fresh pineapple juice (or water) until a smooth glaze forms. Drizzle the glaze over the cooled Pineapple Pecan Cake and sprinkle with chopped pecans for garnish. Chill the cake in the refrigerator for at least 30 minutes before serving. Cut the Pineapple Pecan Cake into squares and serve.
Get Started Today
Keeping your body free of toxins and free radicals is necessary to maintain a healthy life and a healthy mind. You can add tons of foods to your regular diet to help your body with its critical detoxifying processes. If you are looking for a safe and all-natural way to detox your body at home, be sure to check out my Balancing Abundance Program. Because detoxing is so essential and realistically, everyone should be doing it on at least a seasonal basis, I have put together a program to help you do just that. Here’s the thing, I know working with me one-on-one can seem challenging to get into (due to limited space), and I wanted to be able to give everyone an additional solution that has no limits. You deserve to be happy, healthy, and successful at everything you do, so here are some recipes to help set you up for success!
Need A Hand?
A happy and healthy life is closer than you may think. We all have to deal with our health daily, which shows when we don’t feel our best. If you are tired of just making it through your day, you NEED to start investing in your health today! You are not alone on this journey. If you need help, I am always here to do that. Even if it is something as small as acting as a sounding board, do you have any questions or concerns I can help you with? Feel free to contact me directly at [email protected] or book a one-on-one call with me. Be sure to subscribe to gain access to tons of free goodies, and check back daily for more great recipes and information!