PCOS Nutritionist Dafna

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PCOS Nutritionist Dafna Food and nutrition coaching for women looking to get healthier and keep their mind and body well. On this page you'll find inspiration, advice and tips!

💪🏼 Let's debunk the myth that carbs are bad for PCOS 🙄When it comes to managing PCOS, choosing the right carbs can be a ...
11/03/2024

💪🏼 Let's debunk the myth that carbs are bad for PCOS 🙄
When it comes to managing PCOS, choosing the right carbs can be a game-changer.
Here's the lowdown on why these dietitian-approved options need to be your PCOS go-to choices:

1️⃣ Sprouted Bread: Packed with fiber and essential nutrients, sprouted bread is easier to digest and has a lower glycemic index- great for stabilizing blood sugar levels. Look for brands with 4g of fiber or more per slice!

2️⃣ Chickpeas: legumes are a protein and fiber powerhouse! They help regulate blood sugar levels, promote fullness, and support hormone balance—all crucial for managing PCOS. Not to mention, they're super versatile! Toss them in salads or roast them for a crunchy snack!

3️⃣ Fruits: Nature's sweet treats are rich in vitamins, minerals, and antioxidants. Opt for whole fruits over juices to benefit from their fiber content, which aids in slowing down the absorption of sugar. Berries, apples, and pears are fantastic choices to satisfy your sweet cravings while keeping your blood sugar stable.

4️⃣ Ancient Grains (Bulgur, Quinoa, Farro): Packed with fiber, protein, and complex carbs, these whole grains provide energy without the crash. Experiment with them in salads, soups, or as a side dish to your favorite protein.

5️⃣ Starchy Vegetables: Veggies like potatoes, butternut squash, and turnips offer a dose of healthy carbs along with vitamins, minerals, and antioxidants. Roast, steam, or mash them for a delicious and nutritious addition to any meal.

Pair these wholesome carbs with lean proteins, healthy fats, and plenty of veggies for a well-rounded plate at every meal!

🍜 🥗 🥪 Inside my mini-course MASTER YOUR PCOS MEALS I teach you how to create balanced meals that are easy and delicious.

The program includes meal ideas, recipes, grocery lists, time-saving kitchen hacks as well as my dining out and weekend eating guides! All under $50!

🔗 Comment "MYM" and I'll send you the link to check it out! 🔗

👉 Tell me below- which of these are you already eating on a regular basis??
07/03/2024

👉 Tell me below- which of these are you already eating on a regular basis??

✅ READY TO SET UP THE PERFECT PCOS PLATE? 💡 Including these foods in your meals and snacks can balance your hormones fas...
06/03/2024

✅ READY TO SET UP THE PERFECT PCOS PLATE?

💡 Including these foods in your meals and snacks can balance your hormones faster and help you manage PCOS more easily!

For most women with PCOS it’s all about blood sugar control and reducing inflammation and the right foods can help you achieve hormone bliss in as little as a few short weeks!

💯 So instead of thinking of what to eliminate, think of adding more variety, color and different food groups to your plate - so much more positive and exciting!

Starting with these foods is your best bet (well before any supplements or food elimination!). Creating balanced meals is the FOUNDATION of your healing - here’s what you’ll need to include in most meal:

🥬 Dark leafy green- pick your produce first! Ideally 2-3 cups of non-starchy veg per meal is perfect

🍓 Antioxidant-rich food help fight inflammation and reduce symptoms such as digestive issues, fatigue, cravings, acne and even anxiety!

🍗 Lean protein - 4 oz is equivalent to 25-30g in each meal - this will keep you nice and full and prevent blood sugar spikes!

🥑 Healthy fats are crucial for hormone production - plant based sources include olives (and oil), nuts and seeds, coconut, and avocados. Sticking with 1-2 tbs per meal is best!

🍠 FIBER- this one is BIG! Many women with PCOS avoid carbs and don’t get enough fiber. It’s important to fill ⅓ of your plate with high fiber foods such as whole grains, starchy vegetables, and beans & legumes.

Inside my mini-course Master Your PCOS meals, I give you ready-to-use meal plans, grocery lists as well as tips & tricks for eating on the weekends and putting healthy meals together in minutes when you're busy.

📌 COMMENT "MYM" to check it out!

⭐️ Your blood sugar may be normal upon blood work, but it’s likely to still be spiking and crashing all day, worsening y...
04/03/2024

⭐️ Your blood sugar may be normal upon blood work, but it’s likely to still be spiking and crashing all day, worsening your insulin resistance!

This is what’s driving cravings, hunger, weight gain, mood swings and even missing periods. PCOS symptoms are majorly impacted by fluctuating blood sugar and insulin levels. 😵💫

Too much insulin affects your entire body and can increase both androgens (hello acne, missing periods, hirsutism and hair loss!) AND inflammation (showing up as digestive problems, fatigue, migraines, joint pain and MORE nasty stuff!).

🌤️ The good news is that keeping insulin in check is fairly simple & doable!

You do not need:

❎ Blood sugar monitor
❎ Fancy supplements
❎ Special ingredients
❎ Counting macros, calories or grams
❎ A complicated workout routine

What you DO need is my free quia that will help you understand what’s driving your PCOS problems and the first few steps to take in order to address them.

Comment “QUIZ PLEASE” and I’ll send you the link!

🔎 Weight loss success is sometimes in the small details, my friend.There’s no need to stop eating bread, pasta or ice cr...
21/02/2024

🔎 Weight loss success is sometimes in the small details, my friend.

There’s no need to stop eating bread, pasta or ice cream to lose weight with PCOS. ❌

When you follow my proven method for shedding pounds without depriving yourself, weight loss becomes EASY.

🤞🏻Here’s my promise to you:

You can manage weight AND keep all your favorite foods.

All you need to know is what to put on your plate, and how to balance meals for PCOS.

✔️ Mastering PCOS weight loss is both an art and a science and I’m teaching it to you, step by step, inside my program Reset Your PCOS.

📝 Get the full method my clients have been following to lose anywhere from 5-50+ pounds without cutting anything out.

🎉 Doors are now open. If you’re ready to ditch diets and lose weight while enjoying the foods you love, comment “RYP” below.

✨Not all calories fill you up the same way!Not to mention, calorie counting doesn't guarantee QUALITY nutrition or keepi...
20/02/2024

✨Not all calories fill you up the same way!

Not to mention, calorie counting doesn't guarantee QUALITY nutrition or keeping your hormonal balance in check so that you can manage weight more easily as a person with PCOS!

Let me explain what I mean…👇
⠀⠀
❗️The same amount of calories can provide very different amounts of fiber, protein and produce, which are the quality ingredients of a healthY diet! When we eat them, we stay full, we have less cravings and it's easier to manage weight.

❗️You can see that 1500 calories can mean very litte or a lot of food, so the TYPE of food you choose makes a difference.

❗️ Quality of food matters MORE than counting calories, especially if you want to lose weight sustainably!
⠀
❗️Obsessing about numbers and continuing to cut back on calories won’t fix your underlying hormonal imbalances - this is the first thing you should focus on!
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❗️If you’re not seeing results on a diet reducing your calories further isn’t the answer.. That plan is likely not right for you and may even be causing some disordered eating.
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When we get caught up in numbers, we often overlook the quality of what we eat, and our hormones suffer as a result.

Weight loss is not about eating LESS, it’s about eating RIGHT.

With PCOS, hormone balance and an efficient metabolism are the key to healthy weight loss that sticks! 🥑🍓🍠

Ready to learn how to do this? Had enough of dieting and feeling like you’re a human calculator?

🌸 Apply to my program Reset Your PCOS where I teach you exactly what to eat to reverse PCOS symptoms and stop struggling with weight gain, cravings, fatigue and irregular periods.

Comment below or DM me "RYP" for all the details!

📌SAVE THIS POST!📌 Seeds are such a nutritional powerhouse, especially for women with PCOS. Plus, they’re super delicious...
16/02/2024

📌SAVE THIS POST!📌

Seeds are such a nutritional powerhouse, especially for women with PCOS. Plus, they’re super delicious and versatile.🌱

I recommend at least one serving of your favorite seeds daily, they can easily be added to:

🥛Yogurt

🍓Smoothies

🥬Salad dressing

🥐Baked goods

🥣Or even eaten as a snack on their own!

The benefits of ALL seeds are so great so you do not have to worry about cycling them or following any specific schedule when it comes to managing your symptoms.

✅Including seeds daily can help:

👉🏻Increase fullness due to the healthy fat and fiber content

👉🏻Reduce risk for heart disease due to essential omega 3 fats

👉🏻Increase hormone balance due to high antioxidant content

👉🏻Boost your immune health as well as skin, hair and nail health!

👉🏻Reduce blood pressure

👉🏻Enhance sleep and mood

🤩SO. MANY. BENEFITS!🤩

So go ahead, save this post & start adding seeds to your day!🙌🏻

👌I only teach what works and has been proven to produce results for my clients. ⠀And let me tell ya, these 7 habits are ...
14/02/2024

👌I only teach what works and has been proven to produce results for my clients.
⠀
And let me tell ya, these 7 habits are POWERFUL.☄️ Just by practicing these strategies the women in my coaching program Reset Your PCOS are seeing major changes in their body and hormones.
⠀
I’m talking:
✅ Weight loss
⠀
✅ Less cravings
⠀
✅ More energy
⠀
✅ Greater confidence
⠀
✅ Clear skin
⠀
My method makes healthy habits simple and sustainable. Ain’t nobody got time for complicated plans that make you miserable.
⠀
✨My program not only teaches you the essentials of a healthy food plan for PCOS but also shows you how to make it a reality in your own life.
⠀
Doors to Reset Your PCOS are now open and you're invited to check it out!

DM me "RYP" for details!📲

12/02/2024

🚩 While PCOS is a life-long condition, it’s not a sentence to a life of suffering and pain!
⠀
Did you know PCOS can be managed to a point where your symptoms are unnoticeable?

Wouldn’t that be great?!🤩
⠀
The key is to find a plan that works for you and addresses the hormonal imbalances that are causing your symptoms.
⠀
There are a few important components to a healing plan that actually works such as:
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🔑 Tailoring your food plan to YOUR specific needs
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🔑 Adopting a non-diet mentality & avoiding over-restriction
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🔑 Balancing your meals & snacks daily
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🔑 Targeted supplementation that enhances your results
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🔑 Focusing on lifestyle changes that reduce stress
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🔑 Emphasizing sleep and gentle movement

It’s not easy to put these components together, but it IS possible with the right guidance.
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🎙 Want to get started for FREE? Check out my YouTube channel (PCOS Nutritionist Dafna) and my podcast Down to Earth PCOS Nutrition for a huge library of content covering anything from PCOS nutrition basics to how to get your period back in 90 days or less!

Follow: .nutritionist.dafna

❗Balanced snacks can seriously SAVE the day! Especially when you’re busy AND hungry at the same time! Hope you’ll give s...
08/02/2024

❗Balanced snacks can seriously SAVE the day!

Especially when you’re busy AND hungry at the same time! Hope you’ll give some of these easy to grab snack ideas a try...

Diets have taught us that snacking is a problem. But 🍿 snacking isn’t a bad word at all!

It’s actually a key part of keeping your hunger under control and adding nutrition to your busy day!

When we snack on the right stuff, our blood sugar stays stable, cravings are reduced and appetite is well-managed - a perfect recipe for hormone bliss!✨

✔️ Balanced snacks can also prevent overeating and keep your energy up between meals, especially if you’re always in go, go, go mode!

🤔 So how do we put them together??

One of the key elements of a PCOS-proof snack is the combination of fiber and protein.

🍓 Fiber stabilizes blood sugar (instead of spiking it!)

🍳 Protein increases satiety (feeling of fullness!)

🥒 I also love to add veggies whenever possible for extra fiber and added volume (which is super important if you’re feeling constantly hungry between meals!)

⚡️Once you’ve gotten this Fi-Pro combo down, you’ll want to make sure your snacks are not too high in calories as well, if weight management is one of your goals.

🚩Now it’s your turn - give me a 🙌🏻 below if you plan on trying some of these portable snack ideas!

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Opening Hours

Monday 09:00 - 20:00
Tuesday 09:00 - 17:00
Wednesday 09:00 - 17:00
Thursday 09:00 - 17:00
Friday 09:00 - 17:00

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+18565730851

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