pcos_nutritionist
Alyssa - Registered Dietitian
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PCOS Dietitian Realistic & sustainable nutrition Click for my FREE guide ⬇️
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PCOS smoothies are the best!
The beauty of smoothies is that they're so versatile -- fast, easy to make, and portable...plus, there's literally endless combinations that you can make!
If you haven't tried cottage cheese in a smoothie, you are missing out! It makes it so creamy and gives it some cheesecake vibes!
✨ for TEN more healthy PCOS smoothie recipes, check out the link in my bio (and in stories!) ✨
PCOS smoothie recipe:
-1 + 1/4 cup frozen raspberries (or any frozen fruit you like! I also loveeee strawberries in this recipe 🍓)
-1 cup milk of choice
-3/4 cup cottage cheese
-1 tbsp monk fruit sweetener
-1 tbsp chia seeds
-1/2 tsp vanilla extract
Pour all ingredients into a blender and blend on high for ~30 seconds or until smooth.
What’s your favorite smoothie recipe? ⬇️
Make sure to check out the blog for 10 more PCOS-friendly smoothies that don't suck! ✨ #pcosmealideas #pcosmeals #pcossmoothie #pcosbreakfast
The beauty of smoothies is that they're so versatile -- fast, easy to make, and portable...plus, there's literally endless combinations that you can make!
If you haven't tried cottage cheese in a smoothie, you are missing out! It makes it so creamy and gives it some cheesecake vibes!
✨ for TEN more healthy PCOS smoothie recipes, check out the link in my bio (and in stories!) ✨
PCOS smoothie recipe:
-1 + 1/4 cup frozen raspberries (or any frozen fruit you like! I also loveeee strawberries in this recipe 🍓)
-1 cup milk of choice
-3/4 cup cottage cheese
-1 tbsp monk fruit sweetener
-1 tbsp chia seeds
-1/2 tsp vanilla extract
Pour all ingredients into a blender and blend on high for ~30 seconds or until smooth.
What’s your favorite smoothie recipe? ⬇️
Make sure to check out the blog for 10 more PCOS-friendly smoothies that don't suck! ✨ #pcosmealideas #pcosmeals #pcossmoothie #pcosbreakfast
If you're a fan of Tropical Smoothie, this variation of the Triple Berry Oat smoothie is a must try!
It's packed with fiber, protein, and healthy fats to make it the perfect way to start your morning with balanced blood sugar levels.
If you want the full recipe and variations, check out the blog: www.pcosnutritionistalyssa.com/triple-berry-oat-tropical-smoothie/ or get the ingredients here 👇🏼
Triple Berry Oat Tropical Smoothie Ingredients
-1.5 cups frozen berries
-1 cup milk of choice
-1/4 cup rolled oats
-1/4 cup greek yogurt
-2 scoops protein powder
-2 tbsp ground flaxseed
-1 tbsp monk fruit
-1 tsp vanilla extract
Add all the ingredients to a blender and blend until smooth.
Would you try this? Or change any of the ingredients? 😋
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#pcosdiet #pcosfood #pcosrecipes #pcosmealideas #pcosnutrition
It's packed with fiber, protein, and healthy fats to make it the perfect way to start your morning with balanced blood sugar levels.
If you want the full recipe and variations, check out the blog: www.pcosnutritionistalyssa.com/triple-berry-oat-tropical-smoothie/ or get the ingredients here 👇🏼
Triple Berry Oat Tropical Smoothie Ingredients
-1.5 cups frozen berries
-1 cup milk of choice
-1/4 cup rolled oats
-1/4 cup greek yogurt
-2 scoops protein powder
-2 tbsp ground flaxseed
-1 tbsp monk fruit
-1 tsp vanilla extract
Add all the ingredients to a blender and blend until smooth.
Would you try this? Or change any of the ingredients? 😋
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#pcosdiet #pcosfood #pcosrecipes #pcosmealideas #pcosnutrition
Need a make-ahead breakfast for busy mornings? These PB Banana Baked Oatmeal Cups will be your new favorite!
They're a good source of fiber for blood sugar balance and gut health. You can pair these with some eggs or greek yogurt for a balanced breakfast option.
Grab the full recipe and variations at: www.pcosnutritionistalyssa.com/peanut-butter-banana-oatmeal-cups or see the quick notes here:
Ingredients:
-2 tbsp chia seeds
-1 cup almond milk
-2 cups rolled oats
-1 banana, mashed
-1 egg
-1/2 cup peanut butter
-1/4 cup maple syrup
-1 tsp vanilla
-1 tsp cinnamon
-1 tsp baking powder
-1/4 cup dark chocolate chips (I like Lily’s)
Mix the almond milk and chia seeds together and let sit for 5 minutes. Next, mix all remaining ingredients into the chia seed mixture. Divide the mixture evenly in a 12 cup greased or lined muffin tin. Bake at 350 degrees for 25 minutes or until a toothpick comes out clean.
Would you try these? Would you change or add anything to them?
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#pcosrecipes #pcosmealideas #pcosfood
They're a good source of fiber for blood sugar balance and gut health. You can pair these with some eggs or greek yogurt for a balanced breakfast option.
Grab the full recipe and variations at: www.pcosnutritionistalyssa.com/peanut-butter-banana-oatmeal-cups or see the quick notes here:
Ingredients:
-2 tbsp chia seeds
-1 cup almond milk
-2 cups rolled oats
-1 banana, mashed
-1 egg
-1/2 cup peanut butter
-1/4 cup maple syrup
-1 tsp vanilla
-1 tsp cinnamon
-1 tsp baking powder
-1/4 cup dark chocolate chips (I like Lily’s)
Mix the almond milk and chia seeds together and let sit for 5 minutes. Next, mix all remaining ingredients into the chia seed mixture. Divide the mixture evenly in a 12 cup greased or lined muffin tin. Bake at 350 degrees for 25 minutes or until a toothpick comes out clean.
Would you try these? Would you change or add anything to them?
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#pcosrecipes #pcosmealideas #pcosfood
If you're looking for a sweet snack or dessert that's still healthy, look no further! These PB banana chocolate bites are going to be your new fave summer snack 🍌🍫
These bites not only taste delicious but they also give you a nutrition punch that will help keep your blood sugar levels balanced and help keep you feeling satisfied.
Chocolate Peanut Butter Banana Bites 🍌🍫
Ingredients
-1 banana, sliced
-2 tbsp peanut butter
-1/4 cup dark chocolate chips (I like
-1 tsp coconut oil
1. Add peanut butter to banana slices and top with another banana slice to make tiny sandwiches. Put in the freezer to chill for ~1 hour.
2. Melt chocolate chips and coconut oil, about 30-60 seconds, stirring every 15 seconds.
3. Dip chilled PB banana bites into the melted chocolate.
4. Chill for another 20-30 minutes (or until chocolate is solidified) in the fridge.
Would you try this? 😋
Are you a snacker? Sweet or salty snacker? Tell me below! 👇🏼
Also, don’t miss my FREE guide on the top mistakes to avoid with PCOS! Link in bio ✨
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#pcosdiet #pcosfood #pcosdessert #pcosrecipes
These bites not only taste delicious but they also give you a nutrition punch that will help keep your blood sugar levels balanced and help keep you feeling satisfied.
Chocolate Peanut Butter Banana Bites 🍌🍫
Ingredients
-1 banana, sliced
-2 tbsp peanut butter
-1/4 cup dark chocolate chips (I like
-1 tsp coconut oil
1. Add peanut butter to banana slices and top with another banana slice to make tiny sandwiches. Put in the freezer to chill for ~1 hour.
2. Melt chocolate chips and coconut oil, about 30-60 seconds, stirring every 15 seconds.
3. Dip chilled PB banana bites into the melted chocolate.
4. Chill for another 20-30 minutes (or until chocolate is solidified) in the fridge.
Would you try this? 😋
Are you a snacker? Sweet or salty snacker? Tell me below! 👇🏼
Also, don’t miss my FREE guide on the top mistakes to avoid with PCOS! Link in bio ✨
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#pcosdiet #pcosfood #pcosdessert #pcosrecipes
Tell me you lived through the low fat diet craze without telling me... 🧈
I hate to even admit it but yes, I used to use Pam spray to cook my eggs because I thought this was a healthier option. It's sad to even think about 😅
In hindsight, my education in nutrition and ongoing research that has continued to come out has shown us just how important fat really is for not only overall health, but also PCOS and hormones.
Fat is actually necessary for hormone production. It's also vital for maintaining balanced blood sugar levels, a key component to reducing PCOS symptoms in the long-run.
There's also certain vitamins (vitamins A, D, E, & K) that require fat to be absorbed. It’s also interesting to think about the fact that somewhere around 75% of those with PCOS are vitamin D deficient 🤔
But anyways, it was a reminder that as we learn and know better, we do better. It’s never too late to make small changes to your diet.
And let's be real, frying eggs in a little butter is way more tasty than using Pam spray (sorry Pam).
What foods did you used to eat (or avoid!) because of diet culture? Tell me below! 👇🏼
Also, don’t miss my free guide on mistakes to avoid with PCOS! Link in bio ✨
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#pcosdiet #pcosfoods #pcosdietitian
I hate to even admit it but yes, I used to use Pam spray to cook my eggs because I thought this was a healthier option. It's sad to even think about 😅
In hindsight, my education in nutrition and ongoing research that has continued to come out has shown us just how important fat really is for not only overall health, but also PCOS and hormones.
Fat is actually necessary for hormone production. It's also vital for maintaining balanced blood sugar levels, a key component to reducing PCOS symptoms in the long-run.
There's also certain vitamins (vitamins A, D, E, & K) that require fat to be absorbed. It’s also interesting to think about the fact that somewhere around 75% of those with PCOS are vitamin D deficient 🤔
But anyways, it was a reminder that as we learn and know better, we do better. It’s never too late to make small changes to your diet.
And let's be real, frying eggs in a little butter is way more tasty than using Pam spray (sorry Pam).
What foods did you used to eat (or avoid!) because of diet culture? Tell me below! 👇🏼
Also, don’t miss my free guide on mistakes to avoid with PCOS! Link in bio ✨
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#pcosdiet #pcosfoods #pcosdietitian
Is it surprising that actually including carbs can make you crave them less?? 🤔
Have you been trying to avoid carbs because you've seen or heard that it's beneficial for blood sugar levels and your PCOS?
So maybe you're having egg bites or plain yogurt for breakfast. You may feel good initially in the morning and afternoon. Until BAM 💥 3pm cravings hit...all you want is pretzels or chips.
Or maybe you've made it through the day limiting carbs...then BAM💥 late night ice cream and cookie binge 🍪🍦
What if I told you that actually including carbs throughout your day may be exactly what you need to curb those cravings and prevent the binge eating episodes?
It sounds too good to be true, right? I promise, it's not.
The key to eating well with PCOS doesn't mean strict and restrictive diets. It means a balanced and realistic approach...one that you can do effortlessly for life (and hint: that usually involves carbs!).
It's more about learning how to include carbs smartly.
If you want to take the guesswork out of eating well for PCOS, I have a couple spots in my 1:1 coaching program for a June start date and I'm starting to enroll for July! Learn more and apply using the link in my bio✨
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#pcoscarbs #pcosfood #pcosdiet
Have you been trying to avoid carbs because you've seen or heard that it's beneficial for blood sugar levels and your PCOS?
So maybe you're having egg bites or plain yogurt for breakfast. You may feel good initially in the morning and afternoon. Until BAM 💥 3pm cravings hit...all you want is pretzels or chips.
Or maybe you've made it through the day limiting carbs...then BAM💥 late night ice cream and cookie binge 🍪🍦
What if I told you that actually including carbs throughout your day may be exactly what you need to curb those cravings and prevent the binge eating episodes?
It sounds too good to be true, right? I promise, it's not.
The key to eating well with PCOS doesn't mean strict and restrictive diets. It means a balanced and realistic approach...one that you can do effortlessly for life (and hint: that usually involves carbs!).
It's more about learning how to include carbs smartly.
If you want to take the guesswork out of eating well for PCOS, I have a couple spots in my 1:1 coaching program for a June start date and I'm starting to enroll for July! Learn more and apply using the link in my bio✨
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#pcoscarbs #pcosfood #pcosdiet
Is dairy inflammatory for PCOS? ⬇️
There's this myth floating around that everyone with PCOS needs to avoid dairy...and it's honestly just not true.
People will say it's inflammatory...not true for everyone.
A recent meta-analysis actually showed dairy as a whole to be anti-inflammatory. And another recent study showed fermented dairy products reduce inflammation.
Fermented dairy products like greek yogurt, cottage cheese, and kefir have probiotics (healthy gut bacteria) in them, which has been shown to:
-lower blood sugar levels
-lower cholesterol levels
-improve digestion and gut health
-potentially aid weight loss
The research that we do have in regards to dairy and PCOS specifically shows that it may make acne worse. So here's my advice, if you continue to struggle with acne after implementing strategies to balance blood sugar and reduce inflammation, it may be helpful to trial a dairy-free diet for a few weeks to see if it helps. #pcosdairy #pcosdiet #pcosnutrition #pcosdietitian
There's this myth floating around that everyone with PCOS needs to avoid dairy...and it's honestly just not true.
People will say it's inflammatory...not true for everyone.
A recent meta-analysis actually showed dairy as a whole to be anti-inflammatory. And another recent study showed fermented dairy products reduce inflammation.
Fermented dairy products like greek yogurt, cottage cheese, and kefir have probiotics (healthy gut bacteria) in them, which has been shown to:
-lower blood sugar levels
-lower cholesterol levels
-improve digestion and gut health
-potentially aid weight loss
The research that we do have in regards to dairy and PCOS specifically shows that it may make acne worse. So here's my advice, if you continue to struggle with acne after implementing strategies to balance blood sugar and reduce inflammation, it may be helpful to trial a dairy-free diet for a few weeks to see if it helps. #pcosdairy #pcosdiet #pcosnutrition #pcosdietitian
Do you need a quick and easy breakfast that actually keeps you feeling full? This is it! 🥤
This smoothie packs a ton of nutrition into a 16oz serving, including 16g of fiber! That's over half of what I recommend aiming for on a daily basis!
Fiber is key for blood sugar regulation, which will help to improve PCOS symptoms. Fiber also is linked with better gut health and a lower cardiovascular risk.
Here's the details on the smoothie:
1 cup almond milk
1/4 cup frozen cauliflower
1 cup frozen berries
1/2 banana
1/4 avocado
1 tbsp chia seeds
1 oz collagen peptides
1 tsp vanilla
If you're not an avocado fan, swap a scoop of peanut butter in instead!
What’s your favorite smoothie recipe? Would you try this combo? 👇🏼
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#pcosdiet #pcosmealideas #pcosbreakfast #pcossmoothie
This smoothie packs a ton of nutrition into a 16oz serving, including 16g of fiber! That's over half of what I recommend aiming for on a daily basis!
Fiber is key for blood sugar regulation, which will help to improve PCOS symptoms. Fiber also is linked with better gut health and a lower cardiovascular risk.
Here's the details on the smoothie:
1 cup almond milk
1/4 cup frozen cauliflower
1 cup frozen berries
1/2 banana
1/4 avocado
1 tbsp chia seeds
1 oz collagen peptides
1 tsp vanilla
If you're not an avocado fan, swap a scoop of peanut butter in instead!
What’s your favorite smoothie recipe? Would you try this combo? 👇🏼
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#pcosdiet #pcosmealideas #pcosbreakfast #pcossmoothie
If you've ever been left feeling disappointed by a bagged salad kit, it was probably missing something 😜
These are a great time saver but they're usually pretty light on protein and fiber to balance your blood sugar levels and keep you feeling full for a while.
I tried out @traderjoe's elote salad kit (delish!) and added:
🥗 more greens for extra fiber, nutrients, and volume
🫘 ground beef mixed with black beans, diced tomatoes, bell pepper, and red onion
The additions really elevate the meal and keep you feeling full for hours! Would you try this? #pcosmealideas #pcosmeals #easypcosmeals #pcosrecipes
These are a great time saver but they're usually pretty light on protein and fiber to balance your blood sugar levels and keep you feeling full for a while.
I tried out @traderjoe's elote salad kit (delish!) and added:
🥗 more greens for extra fiber, nutrients, and volume
🫘 ground beef mixed with black beans, diced tomatoes, bell pepper, and red onion
The additions really elevate the meal and keep you feeling full for hours! Would you try this? #pcosmealideas #pcosmeals #easypcosmeals #pcosrecipes
Need a super easy lunch? I gotchu 😉
This is your reminder that you don’t need to be chopping and making everything from scratch to still eat well.
Of course, using whole food ingredients is always beneficial, and can cut down on plastic use, but let’s be real: shortcuts can make eating healthy more attainable and realistic — which equates to a sustainable eating pattern that actually sees results.
Salad kits are an easy option but they generally aren’t super balanced — they usually don’t have enough protein, fiber, and/or calories to keep you full and energized.
So instead of writing salad kits off, what can we *add* to them?
🥗 I used Trader Joe’s peanut & crunchy noodle salad kit here then simply added some spring mix lettuce and TJ’s ready-to-eat edamame. I split it into two meals to make it last longer and make tomorrows lunch easy too!
If you want to take the guesswork out of eating well for PCOS, snag your copy of the PCOS Playbook! ✨
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#pcosdiet #pcosmealideas #pcosmeals #pcosrecipes
This is your reminder that you don’t need to be chopping and making everything from scratch to still eat well.
Of course, using whole food ingredients is always beneficial, and can cut down on plastic use, but let’s be real: shortcuts can make eating healthy more attainable and realistic — which equates to a sustainable eating pattern that actually sees results.
Salad kits are an easy option but they generally aren’t super balanced — they usually don’t have enough protein, fiber, and/or calories to keep you full and energized.
So instead of writing salad kits off, what can we *add* to them?
🥗 I used Trader Joe’s peanut & crunchy noodle salad kit here then simply added some spring mix lettuce and TJ’s ready-to-eat edamame. I split it into two meals to make it last longer and make tomorrows lunch easy too!
If you want to take the guesswork out of eating well for PCOS, snag your copy of the PCOS Playbook! ✨
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#pcosdiet #pcosmealideas #pcosmeals #pcosrecipes
Feeling overwhelmed on supplements for PCOS? Get the deets here.
Some key points to know about supplements:
👉 they aren't a magic fix and shouldn't replace nutrition and lifestyle modifications
👉 more doesn't necessarily mean better
👉 they aren't FDA approved so I recommend looking for supplements that are third-party tested
👉 always talk to your healthcare provider about supplements to ensure it's a good choice for you
My Top PCOS Supplements:
☀️ Vitamin D -- according to research, approximately 75% of those with PCOS are vit D deficient. Vit D deficiency is linked to insulin resistance, inflammation, delayed ovulation, & high androgens. Therapeutic dosage: 2000+ iu daily depending on your serum levels.
💊 Inositol -- research has shown it to have the same outcomes (or better!) as Metformin use. The 40:1 ratio of myo- to d-chiro inositol mimics the same ratio that's naturally found in our body. Therapeutic dosage: 2000-4000mg myo-inositol plus 50-100mg d-chiro inositol. See my Ovasitol highlight for more info.
🐠 Fish Oil -- research shows that it can be super helpful at lowering androgens, glucose & insulin, BMI, cholesterol, and fatty liver. This can be especially helpful if fatty fish is not in your diet routinely. Therapeutic dosage: 1000-4000 mg/day.
😴 Magnesium -- research shows it can be helpful at lowering IR, cholesterol, inflammation, and can help promote calm and restful sleep. Magnesium citrate or magnesium glycinate are 2 forms I typically recommend. Therapeutic dosage: 200-600mg daily.
✨TODAY is the LAST DAY to grab the discounted PCOS Playbook with the Grocery Guide bonus -- it has everything you need to know to balance your eating habits and your PCOS hormones - link in bio for more info
Do you take any supplements for PCOS? What has your experience been? Or what questions do you have? 👇🏼
#pcossupplements #pcossupplement #pcossupport #pcosproblems
Some key points to know about supplements:
👉 they aren't a magic fix and shouldn't replace nutrition and lifestyle modifications
👉 more doesn't necessarily mean better
👉 they aren't FDA approved so I recommend looking for supplements that are third-party tested
👉 always talk to your healthcare provider about supplements to ensure it's a good choice for you
My Top PCOS Supplements:
☀️ Vitamin D -- according to research, approximately 75% of those with PCOS are vit D deficient. Vit D deficiency is linked to insulin resistance, inflammation, delayed ovulation, & high androgens. Therapeutic dosage: 2000+ iu daily depending on your serum levels.
💊 Inositol -- research has shown it to have the same outcomes (or better!) as Metformin use. The 40:1 ratio of myo- to d-chiro inositol mimics the same ratio that's naturally found in our body. Therapeutic dosage: 2000-4000mg myo-inositol plus 50-100mg d-chiro inositol. See my Ovasitol highlight for more info.
🐠 Fish Oil -- research shows that it can be super helpful at lowering androgens, glucose & insulin, BMI, cholesterol, and fatty liver. This can be especially helpful if fatty fish is not in your diet routinely. Therapeutic dosage: 1000-4000 mg/day.
😴 Magnesium -- research shows it can be helpful at lowering IR, cholesterol, inflammation, and can help promote calm and restful sleep. Magnesium citrate or magnesium glycinate are 2 forms I typically recommend. Therapeutic dosage: 200-600mg daily.
✨TODAY is the LAST DAY to grab the discounted PCOS Playbook with the Grocery Guide bonus -- it has everything you need to know to balance your eating habits and your PCOS hormones - link in bio for more info
Do you take any supplements for PCOS? What has your experience been? Or what questions do you have? 👇🏼
#pcossupplements #pcossupplement #pcossupport #pcosproblems
