Low GI diet!

OK, the low GI sometimes gets bad press for being confusing... heres a simple and easy way of figuring out this diet... hope it helps xxx
Low GI = 55 or less
Medium GI = 56 - 69
High GI = 70 or more

Breakfast Cereal Low GI All-bran (UK/Aus) 30 All-bran (US) 50 Oat bran 50 Rolled Oats 51 Special K (UK/Aus) 54 Natural Muesli 40 Porridge 58 Medium GI Bran Buds 58 Mini Wheats 58 Nutrigrain 66 Shredded Wheat 67 Porridge Oats 63 Special K (US) 69 High GI Cornflakes 80 Sultana Bran 73 Branflakes 74 Coco Pops 77 Puffed Wheat 80 Oats in Honey Bake 77 Team 82 Total 76 Cheerios 74 Rice Krispies 82 Weetabix 74 Staples Low GI Wheat Pasta Shapes 54 New Potatoes 54 Meat Ravioli 39 Spaghetti 32 Tortellini (Cheese) 50 Egg Fettuccini 32 Brown Rice 50 Buckwheat 51 White long grain rice 50 Pearled Barley 22 Yam 35 Sweet Potatoes 48 Instant Noodles 47 Wheat tortilla 30 Medium GI Basmati Rice 58 Couscous 61 Cornmeal 68 Taco Shells 68 Gnocchi 68 Canned Potatoes 61 Chinese (Rice) Vermicelli 58 Baked Potatoes 60 Wild Rice 57 High GI Instant White Rice 87 Glutinous Rice 86 Short Grain White Rice 83 Tapioca 70 Fresh Mashed Potatoes 73 French Fries 75 Instant Mashed Potatoes 80

Bread Low GI Soya and Linseed 36 Wholegrain Pumpernickel 46 Heavy Mixed Grain 45 Whole Wheat 49 Sourdough Rye 48 Sourdough Wheat 54 Medium GI Croissant 67 Hamburger bun 61 Pita, white 57 Wholemeal Rye 62 High GI White 71 Bagel 72 French Baguette 95 Snacks& Sweet Foods Low GI Slim-Fast meal replacement 27 Snickers Bar (high fat) 41 Nut & Seed Muesli Bar 49 Sponge Cake 46 Nutella 33 Milk Chocolate 42 Hummus 6 Peanuts 13 Walnuts 15 Cashew Nuts 25 Nuts and Raisins 21 Jam 51 Corn Chips 42 Oatmeal Crackers 55 Medium GI Ryvita 63 Digestives 59 Blueberry muffin 59 Honey 58 High GI Pretzels 83 Water Crackers 78 Rice cakes 87 Puffed Crispbread 81 Donuts 76 Scones 92 Maple flavoured syrup 68 Legumes (Beans) Low GI Kidney Beans (canned) 52 Butter Beans 36 Chick Peas 42 Haricot/Navy Beans 31 Lentils, Red 21 Lentils, Green 30 Pinto Beans 45 Blackeyed Beans 50 Yellow Split Peas 32 Medium GI Beans in Tomato Sauce 56

Vegetables Low GI Frozen Green Peas 39 Frozen Sweet Corn 47 Raw Carrots 16 Boiled Carrots 41 Eggplant/Aubergine 15 Broccoli 10 Cauliflower 15 Cabbage 10 Mushrooms 10 Tomatoes 15 Chillies 10 Lettuce 10 Green Beans 15 Red Peppers 10 Onions 10 Medium GI Beetroot 64 High GI Pumkin 75 Parsnips 97 Fruits Low GI Cherries 22 Plums 24 Grapefruit 25 Peaches 28 Peach, canned in natural juice 30 Apples 34 Pears 41 Dried Apricots 32 Grapes 43 Coconut 45 Coconut Milk 41 Kiwi Fruit 47 Oranges 40 Strawberries 40 Prunes 29 Medium GI Mango 60 Sultanas 56 Bananas 58 Raisins 64 Papaya 60 Figs 61 Pineapple 66 High GI Watermelon 80 Dates 103 Dairy Low GI Whole milk 31 Skimmed milk 32 Chocolate milk 42 Sweetened yoghurt 33 Artificially Sweetened Yoghurt 23 Custard 35 Soy Milk 44 Medium GI Icecream 62

Treatments and Information.

Polycystic ovary syndrome (PCOS) is a condition in which the ovaries aren't working properly. PCOS can affect hormone levels, periods (menstrual cycle), fertility, appearance and long-term health.
If you have PCOS, you will usually have two out of three of the following.

• High levels of the male hormone testosterone, which is produced by your ovaries, and/or signs of having high levels of testosterone (such as excess body hair or thinning of the hair on your head).
• Irregular or no release of eggs from your ovaries (ovulation), which usually means irregular or no periods.
• Many small cysts on your ovaries called polycystic ovaries.

In the UK, it's estimated that between five and 26 of every 100 women may have PCOS

There is often confusion about what a 'cyst' is.
Cysts are fluid-filled sacs. Before ovulation, the egg develops in a small swelling on the ovary called a follicle. Cysts form when follicles stop growing too early. Instead of bursting to release the egg, they form swollen egg chambers (cysts).

Often many people don't understand what 'polycystic' means, Polycystic means 'many cysts'. A polycystic ovary generally has 12 or more cysts. These cysts are usually benign, which means they are not cancerous.

There is typically 6 different symptoms of PCOS:

absent or irregular periods

• absent/ irregular periods. 

infertility - you need to ovulate to become pregnant and you may not be ovulating regularly or at all

obesity or being overweight

excess hair (hirsutism) on your face, around your nipples or on your lower abdomen

thinning of the hair on top of your head

acne

The exact reasons why you may develop PCOS aren't fully understood at present. Several factors seem to be important.
PCOS runs in some families, so there may be a genetic link.
High levels of certain hormones may also cause PCOS. For example, you may have resistance to insulin, the hormone that controls your blood sugar level. This means the level of insulin in your blood needs to be higher than normal to control your blood sugar level. The extra insulin may cause your ovaries to make too much testosterone, which can lead to excess hair and acne. Increase in testosterone can also stop ovulation.
If you have excess body fat, this can make insulin resistance - and the symptoms of PCOS - worse.

Diagnosis.

If your GP thinks you may have PCOS, he or she may refer you to a specialist doctor such as a gynaecologist, who specialises in women's reproductive health. Your doctor will look for the signs of PCOS and rule out other problems that cause similar symptoms. Common tests include:

• blood tests - to check thyroid function, and measure your level of glucose and hormones such as testosterone
• an ultrasound scan - to see if your ovaries are enlarged and/or polycystic

Having cysts on your ovaries doesn't necessarily mean you have PCOS. It's also possible that you will be diagnosed with PCOS even if you don't have any cysts on your ovaries.

There is quite a few treatments available...

Self-help treatments

Your doctor is likely to suggest lifestyle changes, such as eating a healthy, balanced diet and exercising regularly, to help control your symptoms, reduce insulin resistance and improve your fertility.
Stress can make your PCOS symptoms worse so managing your stress levels and finding time to relax can also help control your symptoms.
If you have excess hair, you can control this with hair removing creams or by bleaching, shaving or waxing. Laser treatment and electrolysis can give longer-lasting results but should be done by qualified professionals.

Medicines

A number of medicines are available that can help you deal with the different symptoms of PCOS.

• Over-the-counter treatments containing benzoyl peroxide (eg Oxy 10 lotion) can help reduce acne. If over-the-counter treatments don't help, speak to your GP. He or she may prescribe antibiotic tablets or creams to treat your acne.
• Oral contraceptive (eg Dianette). Oral contraceptives stop ovaries from producing too much testosterone, so improve both acne and excess hair.
• Metformin. This medicine increases the sensitivity of muscle cells to insulin (reduces insulin resistance). This means your body needs less insulin to control your blood sugar levels. Reduced insulin levels in the blood means your ovaries will produce less testosterone. As the testosterone levels drop symptoms such as excess hair and irregular periods will improve, and your ovaries will start to release eggs (improve fertility).
• Fertility medicines including clomifene citrate and tamoxifen can stimulate your ovaries to release eggs. You can take these for up to a year. If clomifene makes you ovulate but you don't become pregnant after six months, your doctor might suggest intra-uterine insemination (this is when sperm is placed directly into your womb). If fertility medicines don't help improve your fertility, your doctor may offer hormone therapy or surgical treatment. You can also consider assisted conception, such as IVF (in vitro fertilisation), egg donation or surrogacy.

Surgery

Rarely, your doctor may suggest surgery to control PCOS symptoms and improve fertility, for example laparoscopic ovarian drilling. This is a type of keyhole procedure used to destroy the testosterone-producing tissue on your ovaries. As levels of testosterone fall, your PCOS symptoms improve and ovaries start to release eggs again.

living with PCOS can be difficult

If you have PCOS, you may have a higher risk of developing diabetes and heart disease later in life.
If you have periods less than every three months, you might also be at higher risk of womb cancer.
Try to follow the recommended lifestyle advice (see Self-help treatments) to reduce your risk of developing these.

i hope this has helped in some way explain it... if you have any questions don't hesitate to ask them. you can either leave it as a comment below or you can contact me on nadinespcosdiary@hotmail.co.uk

xxx

My story.

Ok my story is quite a 'normal' one in regards to PCOS.

When I was 12 I started my periods but they were really heavy and painful. I was bullied through-out school so when they stopped I thought it was because of stress and didn't think anything of it, at the age of 14 I was getting really bad craps in the area where my ovaries are and was rushed into hospital with suspected appendicitis when they did a scan they found my left ovary was covered in cysts and my right one wasn't that much better. I wasn't diagnosed then, they just sent me away and told me that if the pain returns go to the doctors, it didn't come back but I noticed some changes, like facial hair and more weight gain, I went to the doctors and my hormone levels were checked and came back raised (testosterone) plus the cysts I was diagnosed. Aswell as having to deal with the devastating news I had PCOS and maybe I wouldn't ever be able to have children, I was bullied for being the fat kid and after years of the constant teasing depression set in and I was determined I was going to get fit and prove everyone wrong, I started jogging and eating healthy and still the weight wouldn't go it just stuck. No matter what I did it wouldn't move finally I resorted to eating and making myself sick, needless to say I made myself really ill so had to stop. I gave in and couldn't care if I was huge or not. Years later I met my husband and I have to say he's been my rock, he's all ways been there for me and he's learnt about PCOS and helped me every step of the way, we've had our fair share of heart ache from loosing babies, (m/c) and we won't give up trying. I'm determined to have a child if my body likes it or not!

I'm on metformin, orlistat (to get my weight down and its working) evening primrose oil, Agnes castus, folic acid, vitamin b complex.

I have noticed a huge difference now I'm happy with my life. I have an amazing husband, fab family and friends to support me through this, so I've made this blog to give people support and get some awareness out there. Let's get our stories out there and help other cysters <3

Nadine xx
Sent from my BlackBerry® smartphone

welcome :D

OK, so I've been planning to do this blog and get some information out there. but I've been super busy and just haven't got round to it, so here it is. soon it will be full of information about different medications/treatments and different disorders that are connected/caused by PCOS and info on them. il try and do some more lighter stuff aswell instead of being all doom and gloom lol,

Nadine xxx