if life gives you lemons dyslexicHI HI!!
Hello there! Here we are 3 weeks into the new year, we have started accomplishing our goals and working toward our intentions we set for ourselves just a short 26 days ago… ya?! Or maybe we are stuck in a rut, blaming ourselves for being lazy failures and choosing the couch over a treadmill or what not and so forth and so on.

Forget it. Today is a new day, we start TODAY.

I ate dairy yesterday. I blame the cardinals for my binge, but I had a couple of bites of bri cheese. Just a little bit. My head became a hot stuffy mess and that was the end. First of all. Disappointment. I love cheese. Yes, I stay away from it, but when I want just a little taste of it, I feel like I should be able to have just a little taste of it! Second of all it’s been a long while so it always surprises me when I have some and my bodies reaction is so crazy.

On the bright side! I found dairy free, gluten free cookie dough and not only JUST as dough, but as cookies, they taste like what I assume Heaven will serve when I arrive. (That’s me putting out positive vibes as though Heaven will accept me and such and such and such). Anyway. I’d love to share the brand with you, butttttt they already sell out like crazy and I’m not willing to part with them just yet (this is where hell starts to loom over me).

So dairy has my throat scratchy and my head stuffy like I’m coming down with a cold. Give it a day and it starts to remove itself from my system and voila. THINGS I KNOW.

Other things I know about dairy:
It screws with my hormones. Yea. PCOS. Polycystic Ovarian Syndrom. It’s a mega hormonal imbalance and dairy is just going to make that rollercoaster a real record breaker.
I would love to go in to detail on this but the science is beyond me. The important thing to know is the hormone found in milk from a cow, Insulin Growth Factor-1, is structured the same as Insulin, and also functions similarly. The problem here is that we (women with PCOS) already have TOO MUCH OF THIS Insulin Growth hormone, and when we add to it we just add to the problems. Mo’ insulin’ mo’ problems. (We are insulin resistant, this causes a lot of issues)
Am I right?

I could go on and on about this, but I would have to really really think really really hard to figure out how to write it all down accurately and my brain and science and math are just in constant cahoots. So you’re going to get the super 1st grade version from me most often.

In addition to this IGF-1, you can also find testosterone, progesterone, prolactin, amongst SO many others in dairy milk. Women with PCOS do NOT need to add any of this to our diets either!!

Growing up we have been told calcium was crucial for stronger and healthier bones. Did you know that exercise is really healthy for bone density and strength too?

If you have PCOS, try removing dairy from your diet, just for at least 21 days and see how you feel when it’s gone.

Instead of dairy milk try ANY of the other alternatives available at most grocery stores:

-Flax seed milk, it’s delicious.
-Coconut milk- I love this, it does NOT taste like coconut water to me, I am not a fan of coconut water.
-Oat Milk- This is NOT gluten free, but it to me tastes like melted ice cream. I adore it.
-Almond Milk- If you have nut allergies, please avoid.
(avoid soy milk, regardless of what they say, it’s really not great for you. If you want soy, go with soy beans etc etc. Soy milk is very processed and can also screw with your hormones.. this is a shout out to people everywhere)

-Butter: Vegan Earth Balance , olive oil or coconut oil based are both really delicious.

Cheese: Daiya. This stuff is creamy and delightful. Sounds wrong, but trust your gut and Go with it. 😉

Dark// Chocolate- ‘Enjoy Life’ brands are great. These are all hypo allergenic like my dogs. It doesn’t shed, no nuts, no dairy, no gluten, no fun, but it IS delicious!

Ice cream: I have a serious obsession with So DELICIOUS brands. Coconut and almond based ice cream products. OH man. This is EXTRA good.

COCO WHIP- since I’m not willing to give you my cookie secret just yet, I’ll give you this one. Coconut whip cream is better than regular whip cream and it makes me want to dance on the regular. Go crazy.

Yes all of this will taste a little differently, but that is only because we are used to eating heavily processed foods. It takes us ABOUT 14 days to remove the crap from our systems, and 21 days for our taste buds to change. So hang with it. Healthier foods do start to taste better and the crap begins to taste like, well, crap.

Chin up! You will feel so much better, and again, you don’t know how good, good feels, until you feel great. Do your body a favor, it will thank you later.


Here is a little exercise boost to increase bone density, just so you aren’t freaking out about not getting your calcium intake from dairy.

Let’s start with:

PLANK: We are starting hereeeeee Only because I completed a 42 minute plank last Wednesday, January 20, 2016 during peak week at Orange Theory fitness. I will never break a bone because of this day in history.

Keep your wrists below your shoulders and reach your heals back like you want them to touch the ground. Your hips will stay low so your spine can stay in perfect alignment from neck to tailbone. If you feel pressure in your low back, release your knees to the floor.

LUNGES:::10 each side.
Alternate. When you step out, take a BIG step so your knee stops directly above your ankle, NOT your toes. Use your heals to press back with, if you choose to use your toes, your knees will take this tension on instead of your glutes. And you need to work your glutes!

PUSH UPS:::20 (break as you need or work your way up to this number as the days go on)
I don’t care if you are on your knees or your toes, keep your hips up, if you feel any pressure in your low back, lift your hips slightly or drop your knees to the ground. No pain, hear me?

Squats::: 20

Please be mindful here, again, our knees really don’t want to deal with all of the work, so use your big butt muscles and work ‘em!
Sink back in to your hips. LADIES!! We are lower body warriors so USE this to your advantage! As if you were to sit back in to a chair .. SINK your butt BACK, not straight down because this is when our knees begin to protrude over our toes, our heals start to lift and our glutes stop working for us. WE GOT GLUTES> USE THEM!. So if you must, lift your toes so your heals have to dig in.

Repeat these few exercises 3 times. If you want more.. ADD PLYO. Yes!

Jump alternating lunges
Power push ups (clap between each or just press yourself off of the ground an inch or so and catch yourself with soft elbows-Never ever please please please, land (hands or feet) with locked joints.. knees stay slightly or deeply bent, same with your elbows.
Jump Squats.

And then! Take some yoga.

You can find free videos on youtube, or you can subscribe to some yoga channels. Or please, be my guest and come take a class ☺
And I love hugs, I think that’s also good for your bones, and your heart.

Happy January 26!

Get it!
yoga squad january 2016
This is my Lifetime Yoga Squad. I’m lucky to have them <3

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