Power Up for PCOS: August 2012

Wednesday, August 29, 2012

Wellness Wednesdays: Portion Control

One of the largest challenges you face when looking to change your eating habits has to do with the types of food you consume and how much is the right amount. For this article, I'll help you figure out the right amount of food to eat in your meals.

The first thing you should look at is what food to have on your plate. A general rule of thumb is to have half of your plate filled with veggies, 1/4 of your plate with protein, and the other quarter with a whole-grain starch.

Good vegetables to include are a salad (with a light vinaigrette dressing), steamed/cooked broccoli, carrots or peas. For a protein, you should choose a lean meat that is baked, broiled or grilled. Avoid any fried meats. A chicken breast, fish fillet, or lean steak trimmed of fat would be good. Starches is where it can get tricky for some. You want to choose a whole-grain starch and avoid any simple carbohydrates, especially around dinner time where they won't have enough time to burn off throughout the day. I like to make whole-grain couscous, quinoa (I cook mine with broth and throw veggies in), brown rice, sweet potatoes or corn.

A trick to getting full while not over-eating is to eat slower. Be sure to take time to chew your food so that it can effectively be broken down and digested. Set down your fork between bites to help train yourself to slow down. Talk with your meal-mates as that will slow you down too. It takes about 20 minutes for food to reach your stomach and let you know that you are full. How much could you scarf down during that 20 minutes just to over-tax your digestive system? Slow down and enjoy your food. You will feel full without the bloat and extra calories.

On my fridge I keep WebMD's portion size guide as a reference to what normal portions are. Here's a link to that site. There they discuss plate portions as well as normal serving sizes. Here's a few for common foods so you can see what an actual serving should be:

Lean Beef = 3oz (deck of cards)
Cooked Rice = 1/2 cup (light bulb)
Butter/Mayo = 1 Tablespoon (poker chip)
Mashed Potatoes = 1 Cup (light bulb)
Slice of Cake = 3.5oz (deck of cards)

I encourage you to learn how to control your portions, it may be hard the first week or so but as you and your body get used to it it will become easier to shed pounds. You might even end up with more left-overs for lunch!

Written by: Crystal Warren, Representative for Power Up for PCOS which provides support to women with PCOS through educational Power Up Groups, building connections with other PCOS women, calendar of upcoming PCOS events, professional referrals and reviews, PCOS store, and other specialized events to raise money for PCOS research. To find our more, visit http://www.powerupforpcos.com, email info@powerupforpcos.com or by calling 810-545-PCOS (7267)

Power Up for PCOS - emPowering Women to Manage PCOS

*Please note that I am not a medical professional. I am not qualified to give out any medical advice. I am a woman with PCOS who is sharing my personal experiences in this blog and I advise you to consult a professional.*

Friday, August 24, 2012

Faithful Friday's: Prayer Time

Prayer Area Closet Door

My Prayer Closet...

Lately, I have been feeling a need to spend more time alone with God. Usually, that is not much of an option. I have a family, a job, a hobby/side business, girl scout troop and of course Power Up for PCOS. It doesn't leave much time left in the day. Over the last few months I have worked so hard to rearrange my priorities and put God first. I think I have done well but Prayer is one area that is lacking.

So this week, I was at fellowship and my Reverend's wife was talking about this prayer wall at Soul Fest. She said every year she puts a request on it and every year something wonderful happens. I liked this idea so much but wanted to figure out to make work in my home. I started Googling prayer walls and came across some closets as well and that's when the light bulb went off.

I found a small hallway/closet. It's actually my front door hallway that we don't use but it has a door so I consider it a closet. Anyway, here is what I put in my Prayer Closet:

Small table

Chair

Writing utensils (pen, pencil, highlighter)

Tissues

Heart shaped sticky notes to write prayers on

Empty box of tissues marked Answered Prayers

Bible

Bible studies

I also made a stop at dollar tree and picked up some decorations like a small faith plaque and some cards that I liked the pictures and sayings on to hang on the wall.

Finally the door... The door has glass panels on it and I felt I really needed my privacy. My time with God can become emotional especially while in prayer (this is the reason for the tissues). I decided to take construction paper and write out my favorite versus or other things that inspire me on them. It worked great. Nice and private.

Here is a list of things that WILL NOT come into my Prayer Closet:

Phone

Computer

Food

Pets

I actually have a study I'm doing write now online but I watch the video part out in my main part of the house. If I attempt to bring it in, I will get distracted. I also make sure to leave my phone on the other side of the house too. It happens often that I sit down to study and get a phone call. This is stealing my time with God. The world can wait for us just a bit. It won't die.

One thing to take into consideration, talk to your family about this special place and your intentions of time in it. I spoke with my family and they have taken part in using the prayer closet too but we make sure to respect each others time alone with God and to not disturb each other.

So there you have it, my new Prayer Closet. So when I say I am praying for you, my family is. Don't worry, I only put a first name and briefly what the request is for. I encourage you to create your own special place with God where you can be alone with just Him and pray, listen and praise. Do you have a special place alone with God? If you do, what does it look like?

Written by: Beth Wolf, founder of Power Up for PCOS which provides support to women with PCOS through educational Power Up Groups, building connections with other PCOS women, calendar of upcoming PCOS events, professional referrals and reviews, PCOS store, and other specialized events to raise money for PCOS research. She can be reached by visiting http://www.powerupforpcos.com, emailing Beth@powerupforpcos.com or by calling 810-545-PCOS (7267)

Power Up for PCOS - emPowering Women to Manage PCOS

Wednesday, August 22, 2012

Wellness Wednesdays: Eating Better When Traveling

I've been traveling a lot these days, both for work and personally. With summer upon us you may have had a difficult time trying to figure out what to eat on the road and maintain a somewhat PCOS-friendly diet. I have by no means perfected the art of eating on the go, and cravings sometimes over-power a much healthier option, but I think I'm getting better! Here's some tips that have come in handy for me.

Pack food with you!
It's so easy to run out the door without thinking ahead and bringing PCOS-friendly snacks with you. If you take an extra 15 minutes the night before or in the morning, you can curb those last-minute bad decisions and keep your blood sugar level so you can perform better throughout the day.

At work I usually bring my insulated soft-pack lunch bag with grapes, sliced apples and peanut butter (Trader Joe's with flax seed is my favorite!), celery with a nut butter and a couple whole almonds on top (SO GOOD!), mixed nuts or a nut of your choice, hummus and carrots or 1 serving of a multi-grain cracker, or even a hard-boiled egg.

When I am traveling it's a little more difficult to bring things that need to be kept cold. In that case, I always have a stash of nuts on me. I also like to get KIND bars or Lara bars. I recently discovered Belvita breakfast biscuits that work in a pinch. These are processed, but do a great job of keeping me satiated and keep my blood sugar where it should be so I can keep working without the shakes if lunch has to be postponed.
Drink your water!
One thing to always remember is to pack water! This helps you to feel fuller longer as well and, of course, it's always important to stay hydrated. I just bought a glass water bottle from Starbucks and I love it! No BPA leaching into my water, even when I accidentally leave it in the hot car. :)

Another great travel water bottle is the Bobble. It's a BPA-free water bottle with a carbon filter incorporated into it. For me it's proven to be durable, and comes in handy when you don't have access to good clean water or water bottles.

Remember, 2/3rds of your body is made up of water so keeping hydrated is important to keep your body functioning properly.
Pick the Healthier ChoiceYou will have to eat out eventually, so when you are perusing the menu you can always make a better choice. Choose non-fried and breaded items, substitute fries for a side salad, fresh fruit, or veggies. Ask for dressing on the side. If you are going to a cain restaraunt, look up their menu on your smart-phone if you have one or ask the waiter for nutrition information menu as most places offer these now. This can help you select a meal that is within your calorie and carb limits. Trust me, your body will thank you later when you aren't in a carb-coma.

Something that I follow and I think is important is to give into your cravings....in MODERATION! I have many cravings- ice cream, pie, cookies, chocolate...and if I didn't give in a little bit I know I would end up binging. If you are anything like me, it is far better to treat yourself every once ina while to your craving. this does NOT mean eating a whole cake or pie, a heaping bowl of ice cream or a large blizzard. I have learned to that having one cookie, a couple bites of cake, 1 serving (usually 1/2 cup) of ice cream satiates my craving and I feel like I'm not being totally deprived, thus curbing any looming binge. I also don't scarf it down. I make sure to enjoy each bite, each flavor and truly enjoy what I'm eating. You deserve a little sweetness in your life, so treat yourself- just keep it in check.

Power Up for PCOS - emPowering Women to Manage PCOS

Tuesday, August 21, 2012

Now Entering the Power Up for PCOS Man Cave (Men Only)

Power Up for PCOS Man Cave (Men's Only) Group Admin's

Helping men with girlfriends/wives that have PCOS learn more about PCOS and support

Nick Randy James

A men's PCOS group? Maybe I didn't hear you right. Why would men need a PCOS group?

Men go through a lot with PCOS too. They are expected to be there for support during every mood swing, symptom, and emotion. I'm sure this takes a toll on them. On top of all that, certain symptoms affect them more, for example, when a couple is dealing with infertility because of PCOS, it can be very hard on a man.

So, here it is! A Power Up for PCOS Man Cave. Only men are allowed into the special facebook group. I guess since I'm a woman, I'm not allowed too. Men need this private place to go to speak freely about what they are going through and how they are managing it. Don't worry ladies, this is not going to be a place where they go complain about us. This is a place to get support and information. They will get the InCYST and Power Up for PCOS blog fed into their group. The men pictured above will be running it and they will make sure to focus on positive solutions. Our men are amazingly supportive and we need to give them this space to relate with others just like we have.

Please share this link with your man and let him know it's a great place to go for support and information:

http://www.facebook.com/groups/313451192084278/

Power Up for PCOS - emPowering Women to Manage PCOS

Monday, August 20, 2012

How are you sleeping? What'cha eating?

So, here we are on to week three of "training" for our upcoming 5K... and things are going pretty well for me. How are you doing? The last two weeks I have worked on getting myself into a routine of walking 3-4 times a week and, therefore, getting myself conditioned to walk more often. This week, I am focusing on another aspect of fitness that all of us, 5K walkers or not, need to think about: recharging our batteries (sleep) and eating quality fuel (foods).

Sleep: recharging our batteries

I have really been slacking on getting in my 7-8 hours a day for the last few weeks - - - and I can really feel it in my body and in my ability to cope with my stress levels. I have heard it said that our best sleep of the night comes before midnight. If that's the case, I haven't been getting in any good hours at all. Not only am I getting to bed at or after midnight every night lately, I haven't been able to sleep soundly for those 7-8 hours. Starting tonight, this week I am going to get to bed as soon as I get tired (10-ish) and work on getting those healing zzzz's. I am hoping to see a HUGE difference in my energy levels and in more stable emotions.

Eating quality fuel: building blocks for better health

This is another area that I have been getting sloppy in lately too. Whether from lack of resources ($) or lack of time to take care of my needs in this area, I have been letting myself eat on the go, eat too much of certain things, or I am slacking on the amount of protein I need each day for energy and weight loss. Just like with getting enough sleep, eating the right foods and certain amounts of them each day is crucial for your overall health. I know for me, I have to eat a very protein-rich diet each day to feel right and be able to lose weight. I haven't been focusing on myself and being balanced in this area for a while. It's high time to get back in gear and take this seriously again. Whether in challenging ourselves to walk a 5K or just keep up with our to do list, eating properly will help us be our best and meet whatever life will throw at us each day.

So, I am off to get into my week! (Happy Monday!) Hoping you join me in getting in some walking this week (20+ mins a day/3+ days), getting better sleep (getting to bed earlier), and remembering to focus on quality fuel (eating right)!

See ya around Facebook!

Gina

Written by: Gina Weeks, Representative for Power Up for PCOS which provides support to women with PCOS through educational Power Up Groups, building connections with other PCOS women, calendar of upcoming PCOS events, professional referrals and reviews, PCOS store, and other specialized events to raise money for PCOS research. To find our more, visit http://www.powerupforpcos.com, email info@powerupforpcos.com or by calling 810-545-PCOS (7267)

Power Up for PCOS - emPowering Women to Manage PCOS

Thursday, August 16, 2012

Meet Our Representative of the Month!

Meet Our Representative of the Month!

Gina, the Arizona Representative for Power Up for PCOS, goes above and beyond to get her state involved in PCOS awareness and action. Her PCOS story is below.

My PCOS story

I wasn't diagnosed until I was 29 years old... after two years of unexplained infertility. There was always something in me that wondered why I was so different from other girls, teens, women I knew: I had long cycles, facial hair, had a hard time losing weight. It wasn't until we tried having a baby - for two years - with no success - that I knew something was "wrong" with me. The name for my special challenges was PCOS... and I soon learned that I wasn't alone! I immediately turned to the Internet for more information - and I soon found a lifeline in other women who rallied around me offering support, information, and sisterhood. I really don't know if I could be where I am today without all of my ladies who have become my closest friends.

Once I learned about the Power Up for PCOS organization, I knew I had found a way to give back by starting a local support group for women in my state. Instead of only having support available online, I could help women with PCOS connect on a local, real-life level! PCOS can be such an isolating syndrome - - - but it doesn't have to be. There are women dealing with PCOS in all walks of life and throughout the entire world - but by working hard in my little corner of the world, I hope to bring support, education, and encouragement to women in my community. Women can gain HOPE in learning more about PCOS and how it is possible to thrive and achieve your dreams no matter what the obstacle. On a personal note, once I learned about PCOS and how I could boost my fertility in a natural way, I was able to conceive my now six year old son! As Winston Churchill said, "Never, never, never, never give up!"

I am so blessed to be the state representative for Arizona as a fellow Cyster, learning how to Power Up for PCOS!

--- Mrs. Gina Weeks

Wednesday, August 15, 2012

Wellness Wednesdays: Xenoestrogens & Why You Should Avoid Them

Have you heard of xenoestrogens? If so, do you know what they are and how they affect your body? If you haven't heard of them, it's something worth learning about and avoiding. Here's why...

The medical definition of xenoestrogen is "Any of the by-products of industrial or chemical processing that have estrogenlike effects" (mediLexicon.com). So obviously, a xenoestrogen is something that comes from a man-made process and looks like an estrogen hormone so your body tries to use it as such. So why should you be concerned about them?

As a woman with PCOS, you already have a hormone imbalance, usually higher levels of estrogen and testosterone and a lower level of progesterone. Hormones work like a lock and key, an estrogen locks into another estrogen, and so on. Your body makes enough so that they work together and (hopefully) there's no excess. When a xenoestrogen is ingested, and since it looks like an estrogen, it binds itself to other estrogens causing the natural estrogen that your body created to float free and spike your estrogen levels further with no where else to go. This doesn't just disrupt your reproductive organs. Estrogen is known to target other areas in your body - your uterus, breast tissues, bone, heart, liver and brain.

How are you exposed to xenoestrogens anyways? They actually exist in our food supply as well as up to 70,000 other synthetic materials. Here's some examples:

Plastic (bottles, plastic wrap, plastic containers)
Non-organic meats and dairy products (some livestock are given injections that contain xenoestrogens)
Non-organic fruits & veggies (pesticides & herbicides)
Birth Control Pills (synthetic estrogen)
Sunscreens & lotions that contain benzophenone-3, homosalate, 4-methyl-benzlidene camphor, octyl-methoxycinnamate and octyl-dimethyl-PABA
Cosmetics and powders that contain Phthalates
Chemical-laden detergents and soaps

Here's some helpful tips on how to easily begin cutting out products that contain xenoestrogens in your home:

Purchase organic foods whenever possible
Make your own natural laundry detergent and other cleaners, or buy organic/natural cleaners
Use glass containers for left-overs, never plastic
Switch to using glass water bottles rather than plastic
Never drink water from a plastic container that has been warmed in the sun or frozen
Never refill a plastic water bottle
Read labels on your cosmetics and personal products such as lotions and sunscreens. Your skin soaks up whatever you put on it! If you see the ingredient Methyl Paraben, don't use it!
Wear gloves when you clean with any chemicals

I personally make my own multi-purpose cleaner, foaming hand soap, and laundry detergent to reduce my family's exposure to harmful chemicals and xenoestrogens. I thought I would share the recipes I use to help you get started.

All Purpose Cleaner - Add 15 drops of tea tree oil per 1 quart of water in a spray bottle.
Homemade Laundry Detergent (powder)
Homemade Laundry Detergent (liquid)
Foaming Hand Soap

Feel free to comment with any other ways that you have reduced xenoestrogens in your life. Enjoy!

Power Up for PCOS - emPowering Women to Manage PCOS

Monday, August 13, 2012

Training for the 5K - wk 1 update/looking to week 2!

So, one week behind me and I know all of you are waiting for my update on how it all went! Right? :-)

Well, wait no longer because here is the lowdown in a nutshell, in perfect honesty!

I had plans to follow the couch to 5K program - and I did. I had plans to work out 3 days over last week... and I only made it to two days because on day three I was taking care of a sick kiddo! But, that doesn't mean I consider myself a failure and plan on giving up! Oh no! Knowing I missed a day last week means that I need to add in an extra day this week AND make sure to plan out things better when it comes to a backup plan for when my plans have to take a back seat to life!

This week my goal is to exercise according to the couch to 5K program, adjusting my speed of walking according to the chart, for FOUR days, rather than three! I do want you to know that being a woman who is still over 200 lbs AND who used to weigh just under 300 lbs I have to be very careful of my knees and ankles getting too much impact when running, for instance. I can't run without being very careful to not injure myself! I modify my walking to account for the faster speed cycle, but I am not running full-out! Be sure to take that into consideration when starting to walk as you train for this event! Listen to your body and get your body moving and your heart pumping!

That, my friends, in a nutshell, is how you train to walk a 5K!

See you around Facebook!

Gina

Written by: Gina Weeks, Representative for Power Up for PCOS which provides support to women with PCOS through educational Power Up Groups, building connections with other PCOS women, calendar of upcoming PCOS events, professional referrals and reviews, PCOS store, and other specialized events to raise money for PCOS research. To find our more, visit http://www.powerupforpcos.com, email info@powerupforpcos.com or by calling 810-545-PCOS (7267)

Power Up for PCOS - emPowering Women to Manage PCOS

Friday, August 10, 2012

Faithful Friday's: New Group and a Chance to Challenge Yourself

Power Up for PCOS started a emPowering Faithful Cysters page sometime ago. Now we have a private group too where you can post freely without your friends or family seeing your posts. Only members can see posts. I'm excited to share my faith with others. I believe it is our purpose in life. Sometimes you just need to make a prayer request, sometimes you need to vent about something going on and sometimes we love to share what God has done for us. Hop on over and join our group.

On Monday, August 13th, we will be starting the Joyce Meyer's 8 Week Boot Camp series. Monday-Friday, we will be posting instructions on which video's to watch and what articles to read. This is an amazing series and I personally got so much help from the season 1 last year. It is all about strengthening your faith. It is especially great for new believers or those that wish to enhance your life with God. You don't have to join in the bible study in order to be part of the group.

Hope to see you all there...

Power Up for PCOS - emPowering Women to Manage PCOS

Wednesday, August 8, 2012

Wellness Wednesday's: Finding Emotional Wellness

When I was first diagnosed with PCOS it was very overwhelming. My doctor gave me a handful of papers to read up on and instructed me to lose weight, work out regularly and change to a low-carb diet. That was all I had to begin my journey with managing PCOS. What I didn’t know was how stress, anxiety and depression are all directly correlated with PCOS as a symptom, but also as a trigger to worsen our other PCOS symptoms.

I first learned of the importance of mental and emotional wellness while reading a white paper on PCOS in Australia (Link: http://www.managingpcos.org.au/pcos-evidence-based-guidelines). Their government recognizes PCOS as a modern epidemic and has been doing studies to come up with a guideline for treatment to give to those who are diagnosed. They mention that a doctor, nutritionist as well as a counselor should all work as a team to help their patient thrive.

Reading about this forced me to start looking at my life and how stress has increased over the years, my reaction to stress has worsened my symptoms and made it harder to manage my PCOS. I didn’t do anything for ME to release stress from work and family life, so it would just build up over time.

Can you relate to this? Think about all the stress you hang onto when you are at work, staying at home with the kids, dealing with health issues and family issues. Do you do anything to release that stress? Has your health been hampered by stress? Imagine what you would feel like if you could remove one or two of those worries from your shoulders. You would feel lighter and better capable of dealing with other issues life throws at you.

Below are 7 stress-relievers you can try to help relieve stress in your life. I encourage you to step out of your comfort zone and try some of them out to see what might work for you. You just might find a new passion and a new way to feel better!

1. Read a Book
I am a reader, so this comes naturally to me, but I recognize this isn't so for everyone. I find that escaping in a good novel helps to push out the worries of life and allows me to live in another world for a while. Others find that escaping in a Biogrophy or magazine does the same thing for them. I encourage you to borrow a book from a friend, or go pick one up at the bookstore and try using it as a way to unwind at the end of your day. A great placec to get used books cheap (and to trade your read books) is www.paperbackswap.com. It’s free and they’ll give you 2 credits when you sign up (that’s 2 free books!).

2. Journal
So, you’re probably thinking of the diary you had when you were 12 and wondering why keeping a journal as a “mature adult” could help anything. Well, journaling forces you to sit down (instead of running around the house doing chores) and think about what’s going on in your life. I’ve found that it slows down my thoughts, and putting pen to paper allows me the chance to think through life’s dramas, decisions, feelings, etc. When I am overwhelmed, taking even 15 short minutes to sit down and write about what I’m feeling can help immensely to recharge my mood and help clear the fog to see decisions and circumstances clearly. Make it fun. Pick out a cute journal that reflects your style and personality. Write about anything that comes to mind. Doodle. Be a poet…anything that will help your mind to slow down and allow you to focus on yourself.

Another option if you’re not too keen on keeping a paper journal- you can start a blog (blogger is a free one) and make it private if you prefer to keep prying eyes away.

3. Meditate/Pray
As I’ve mentioned above a few times, it’s important to have time to yourself where you can reflect on your life, feelings, thoughts, or just push the world out of your head for a while. Meditation or prayer can help to center your thoughts and calm your mind. Try going to a quiet corner of your house- your bedroom, bathroom, or even a closet. Sit comfortably; close your eyes and work on pushing thoughts out of your head. If you’re religious you can focus on God- give your worries to Him and thank Him for what you have. If you’re not religious, you can recite a mantra. Try positive things like - “I’m beautiful”, “I am a courageous woman”, “I am free from anger/sadness”. I encourage you to also practice breathing exercises to release any tenseness and help clear a foggy or distracted mind.

4. Take a bath
This may sound like an obvious way to destress, but how many of us actually make a practice of taking a nice relaxing bath? I like to throw in bubble bath and some calming aromatherapy oils, usually lavender to help clear my mind and release tension in my muscles. Maybe even light some candles and read a book. Next time you go to the store, splurge a little and get some delicious smelling bath goodies. Taking time for yourself is important- so pamper away!

5. Exercise
I find it difficult to keep on an exercise routine, but when I’m on one I am always reminded how amazing I feel throughout the day. I’m actually alert and energetic, perform better at work and am able to better manage any stress that gets thrown my way. Not only that, but the endorphins released during exercise actually help you combat depression. Also, keeping the weight off our middles really helps keep our PCOS bodies balanced and our cycles regular.

If you have a hard time sticking to a workout schedule, I encourage you to pull out your calendar and block out an hour 3 – 4 times a week. Try to recruit a friend or your spouse to work out with you so that you have accountability and encouragement.

Another idea- try doing the Couch to 5K program (http://www.coolrunning.com/engine/2/2_3/181.shtml). It trains you gradually over several weeks to be able to run a 5k. Sign up for a 5K in your area (like PowerUp’s 5k in September) so that you have a goal to work towards.

6. Be creative
For some of us, being creative is much easier said than done. There are many ways to be creative- painting, scrapbooking, card making, wood working, photography, sewing, singing/music, knitting/crocheting, cake decorating, party planning….you get the idea. Take a few hours a few times a month to create something. Work on a fun project and put your heart into it. A great site to gain inspiration is Pinterest.

Another fun idea is to host a Pinterest Party. Have a bunch of friends choose one or two things they want to make from Pinterest (a food item, a beverage, and /or a craft) and they can bring the supplies for those things. Now everyone can share the food and beverages, and craft together on projects they already wanted to do from their Pinterest boards!

7. Talk to someone
We all know that life can quickly and easily become overwhelming. It’s important to have someone you can go to regularly and talk things out with. If you don’t have a close friend you feel comfortable talking with, consider seeing a counselor or a pastor at your church (many churches offer free pastoral care) every few weeks. You’ll be surprised at how much it helps to release what you have been worrying about, to hear a different perspective on an issue that has been weighing on you as well as gain encouragement when you need it most. I also encourage you to attend a near-by Power Up group each month. Building relationships with ladies that are going through much of what you are can help you in ways you never knew. You may even gain a new friend or two!

Power Up for PCOS - emPowering Women to Manage PCOS

Tuesday, August 7, 2012

Take That Step...Join Power Up for PCOS for Our 5K Fundraiser

It’s that time of year again to start thinking about what YOU’RE going to do to help raise PCOS awareness for PCOS Awareness Month in September. How about joining Power Up for PCOS in our 5K Crawl/Walk/Run/Bike Fundraiser?

Power Up for PCOS will be having our 5K fundraiser on September 29th, 2012. In case you didn’t know, Power Up for PCOS now has groups walking all over the world so you can find a group near you or even start a group right in your city or town. Basically, wherever you live on planet earth.

Power Up for PCOS was brand new last year and not many people knew about us. Even with not many people knowing we were here, we raised just under $3,000 and that was with only 12 women walking. This year we are expecting to beat last year’s record by quite a bit.

So here are the details: This year’s walk will be a Power Up for PCOS 5K Fundraiser on September 29th, 2012. First 25 people registered receive a free Power Up for PCOS t-shirt and a goody bag depending on sponsor’s samples given. Registration fees are as follows: June 1st-July 31st - $30, August 1st-September 29th - $35. Please register soon by visiting our website.

If you know someone that it walking in our 5K and would like to contribute towards the money they are raising, you can now do that by visiting the Support Our Cause tab and choosing an amount. When going through checkout there is a place where they can put in their name, e-mail address, city and state. This is great for those that want to help but live out of state.

Proceeds will go to Power Up for PCOS to help us continue to support women with PCOS through educational Power Up Groups and building connections with other PCOS women and to the InCYSTInstitute for Hormone Health to help fund research about these hormone disorders, especially PCOS, and will focus on alternative/nutritional/complementary treatments. Please note that Power Up for PCOS is NOT a non-profit organization and any gift is NOT tax-deductible because of the amount of money that would be required to become a non-profit. We keep only what we need to run and the rest collected is given to inCYST Institute for Hormone Health.

Don’t want to wait until September to start raising awareness? Here are some other things you can do now:

Print and distribute awareness PCOS pamphlets to friends, family, professionals and anyone else you come in contact with. The pamphlets can be found here. Just look on the left side bar of the website and you will see the links to download.

You can also join a Power Up for PCOS Power Up Group where you will learn about successfully managing your PCOS. These groups are forming all over the world as well. You find out if there is a group near you by visiting our website and choosing your state. No group near you? Contact us to find out how easy and rewarding it is to start your own.

And finally, visit an InCYST trained professional for your PCOS needs. You can find one near you by visiting our new Power Up Locator.

Power Up for PCOS - emPowering Women to Manage PCOS

Monday, August 6, 2012

Gearing up for the UPcoming 5K!

A man missing most of his legs is an accomplished Olympic sprinter. . .

I'm all out of excuses.

(posted by a friend on Facebook)

For those of us who have goals and plans to get more fit, there is a huge hurdle in getting from plans, goals, and dreams to the actual process of getting off the couch, putting on our exercise shoes, and actually moving. I know and share this from experience; I am the typical busy, over-extended, and multi-tasking woman in the US. I have goals of walking/running our upcoming Power Up for PCOS 5K, but other than "the signing on the dotted line" and walking more here and there, I haven't been intentional in "training" for this event.

I walked a 5K last year - and I met my goal of completing it within an hour. (That was a big deal to me!) In our 5K this September, I hope to make better time and see improvement in my time - but, I know that I have to make a plan to plan for success in this area. Then I have to get my mind, body, and spirit in gear and in training mode to actually put my plan into place. I don't know about you, but I always wake up in the morning with the best intentions about getting in my daily exercise... but then end up in bed later that day wondering how time got away from me, again.

So, I am making a commitment to myself and our Power Up for PCOS community: I am starting to train for the Walk today and I will be documenting my progress here on the blog to (hopefully) motivate all of you to join in with me. It doesn't matter your fitness level or personal history with exercise, most of us can see improvement in our lives by being intentional about simply moving more and starting where we are right now. You'd be surprised at what you can achieve! :-)

(This is me last year at the 5K!)

I hope you join me by taking time this next week to walk/jog/run 20 minutes on three days! I will be following the plan found here, but you can just make a goal to walk in place for 20 minutes in comfortable shoes in a safe place. Sounds like a plan - so now I just have to purpose in my heart and put it on my schedule to see it done!

First job: clean off the treadmill! :-) (Maybe I will post some pics of that.... Just keeping it real, KWIM?)

See ya around Facebook!

---Gina Weeks

Written by: Gina Weeks, Representative for Power Up for PCOS which provides support to women with PCOS through educational Power Up Groups, building connections with other PCOS women, calendar of upcoming PCOS events, professional referrals and reviews, PCOS store, and other specialized events to raise money for PCOS research. To find our more, visit http://www.powerupforpcos.com, email info@powerupforpcos.com or by calling 810-545-PCOS (7267)

Power Up for PCOS - emPowering Women to Manage PCOS

Friday, August 3, 2012

Faithful Friday's... Healing Comes in Many Ways

Welcome to our new series, Faithful Friday's...

This has been a favorite verse of mine lately:

Worship the LORD your God, and his blessing will be on your food and water. I will take away sickness from among. ~Exodus 23:25

Sometimes I am so caught up in the symptoms and feelings that go along with PCOS that I forget to pray and take time with God. A year ago, I was not in my faith. I did not pray, I did not go to fellowship or participate in any part of my faith. Then some personal events happened in my family and I found God. Over the last year, I have been learning as much as I can about God, faith, healing, prayer and such. Until recently, I have never actually prayed that God would heal my body. Now I pray every day that God will heal me, Does that mean that all my PCOS symptoms will go away or that I will be cured of PCOS? No! It means that whatever way God has designed my body to be... will be. I believe that God does not give PCOS to us but I believe that he will not give us anything we can't handle and from every situation there is a purpose and a lesson.

My purpose has been to start Power Up for PCOS and to follow our mission to help others to successfully manage their PCOS. I have also felt a need lately to spread the Word of God to you all. I know from first hand experience that once I found God, the depression got better, I had more joy and peace in my life and some of my symptoms didn't seem so bad. The most important part is that I can cope better without this disease stealing my joy.

I wrote an article way back when I started Power Up for PCOS and it was titled Blessed to Have PCOS. Lots of people thought I was crazy. This is a year later and well I can honestly say that, YES, I am crazy but besides that point, I still feel blessed to have PCOS. Without it, I wouldn't have met all you amazing and passionate women out there. My healing came in the form of my mind and spirit and a touch of my body. It gets better each day.

So, today, I ask you to stop for just a moment and pray to God for a great day with your PCOS and to ask him to guide you in treating your mind, body and spirit.

Power Up for PCOS - emPowering Women to Manage PCOS

Thursday, August 2, 2012

Welcome to The Cozy Tea Cart!

Welcome to our newest sponsor, The Cozy Tea Cart.

I am excited to announce that The Cozy Tea Cart will be contributing sample tea's, coupons and tea information to our goody bags for the first 25 registered participants for our Power Up for PCOS 5K fundraiser to benefit Power Up for PCOS and InCYST Institute for Hormone Health.

I have personal experience with The Cozy Tea Cart as I am a daily drinker of their signature blend of TCTC Spice. It is a flavored black tea. Here is the description form their website: "A rich, full-bodied Sri-Lankan black tea blended with orange peel, spices, clove oil, and all natural flavoring that is sweetly spicy. This is the perfect tea on a frigid day-- the fragrant, delightful spices will warm you quickly." I used this last fall to quit drinking soda. It is sweet enough that you do not need to add sugar or milk. It tastes great as is, steeped in hot water. Now, let me tell you, I was NOT a tea drinker before I came across their tea. I am now. I take some me time every afternoon to sit down with my favorite cup and my favorite tea.

So, enough about the tea. OK, one more thing, The Cozy Tea Cart has more than just this kind of tea. I honestly have no idea how many. Too many to count.

The reason for this post is to let you know about our wonderful new sponsor AND to tell you all that if our sponsors don't receive a return on their investments to us PCOS women then they won't be sponsors the following year. The Cozy Tea Cart has an online store and they are VERY affordable. So put down that soda and click on over to The Cozy Tea Cart for some amazing tea and some special "me moment". Don't forget, stress only makes our PCOS symptoms worse so you would actually be helping your symptoms as well as Power Up for PCOS if you take just a moment to go get some yummy tea.

Power Up for PCOS - emPowering Women to Manage PCOS

Wednesday, August 1, 2012

To Shop or Not to Shop

To Shop or Not to Shop? That is the question.
When do you shop? When your hungry, depressed or tired?

Let me give you a great example...

The past week or so, I have been feeling pretty lousy. I have not been compliant with my supplements because of frustration with some other issues going on in my cycle like heavy bleeding for almost 2 months now. It seems that when things don't go perfect, I stop taking what I am supposed to, stop eating what I am supposed to and stop exercising like I am supposed to. Well that doesn't really accomplish anything does it?

When I feel like this, shopping is a challenge. I tend to gravitate towards the pasta's or the easy made food. My basket does not usually contain fruits or vegetables. I am just too tired to even think about what to get so I go back to my old routine.

I had an epiphany today in the store today. I went through the store and looked at AND BOUGHT some great foods today. My basket had some corn on the cob (because inCYST mentioned it and I just had to have it), potatoes that I like to spritz with olive oil and bake, some delicious red seedless grapes that were huge and soooooo yummy, and even some boneless skinless chicken breasts that they were having a sale on. Yeah me. I wonder what came over me to where I felt like getting all this yummy food. I guess it might have something to do with the fact that I started being consistent with my supplements a few days ago. Imagine that, actually taking my supplements makes a difference.

We can make several points here in this post.

1. Consistent in your supplements. You aren't going to feel how you should be feeling if you are not taking what you have decided will help you consistently. If you are supposed to be taking something 7 days a week and you get 3 or 4 days in, it may help but it probably won't do much.

2. Shop to your advantage. Go shopping when you feel great is a wonderful way to keep your shopping list in check. Most people that go shopping when their not feeling great, tired, sad or starving usually don't make the best choices on food. Food is medicine. Use it to treat your "not feeling great, tired, sad or starving" mood.

3. Although I only touched on this one for a moment, when you are taking your supplements correctly, eating the yummy, healthy food, you will be more likely to exercise too. You will have the vital nutrients your body needs to get off the couch and DO SOMETHING. While I am mentioning the exercise part, I will through a little blurb in there for our upcoming 5K fundraiser. You could practice training for that.

Here are some pictures of the delicious grapes I bought today:

Doesn't it make your mouth water?

Power Up for PCOS - emPowering Women to Manage PCOS