Goals for week of 9/5/19

• Log all your food and send to me by Wednesday
• Walk 2x between now and Thursday for at least 15 minutes each time
• Do 1-2 days of resistance training
• Do the exercises below for your diastasis recti every other day, if possible.  First are warm-ups, second are the exercises.  If you need help with them, please let me know.

I looked up the PCOS diet and I couldn’t find anything on the ins and outs of the Fooducate app diet.  So, if you want to take a look at it, go ahead.  Reading some more into PCOS and diet, the three things to limit in your diet (which isn’t anything suprising) are simple carbs (white bread, sugary foods, etc.), inflammatory foods (excess red meat, fried foods, etc.), and high fat foods.  So I am thinking the diet on the app isn’t going to be anything surprising, but if it helps and is healthy, then go for it.

Here are some suggestions for protein sources without being too high in fat and should be simple to make/pack:

• Veggies with Greek yogurt dip (just add some ranch dressing mix)
• Hard boiled eggs
• Celery sticks with some peanut butter
• Apple and peanut butter
• Nuts (try to keep them at a 1/4 cup per sitting)
• Roasted chickpeas- just mix them with some seasonings and olive oil
• Hummus and veggies
• Cottage cheese with sunflower seeds
• Pumpkin seeds
• Edamame
• Egg muffins
• Oatmeal
• Homemade granola bars- super easy.  Mix 3 cups oatmeal with 1 cup peanut butter and 1/2 cup honey (melt the two together for 30-45 secs) and put in pan

Let me know if this is helpful and if you have any other questions.