# Meals She Eats by Tom and Rachael Sullivan - Blinkist

What’s in it for me? Discover how to fight PCOS symptoms with the proper meals.

You’re looking at your calendar and realizing that your period has been missing in action for a while now. You’re experiencing weight gain, acne, and weird hair growth, too. Altogether, that sounds like a classic case of PCOS.    

Polycystic ovary syndrome, or PCOS, is a reproductive system disorder affecting females. Experts can’t pinpoint its exact cause, and, unfortunately, there is no cure.

But that doesn’t mean you can’t do anything about it. Sure, you can’t cure PCOS – but you can combat its symptoms. In this Blink, you’ll find out the lifestyle changes you need to make, along with some recipes to try at home.


## Pcos 101

You can’t charge into battle without gathering intel about your enemy. Similarly, you can’t fight PCOS without first understanding what it is. 

As the syndrome generally affects the reproductive system, let’s start there. Women with healthy reproductive systems go through four phases of the menstrual cycle: menstrual, follicular, ovulatory, and luteal. 

The menstrual phase lasts anywhere from three to seven days, and this is when you get your period itself. When the bleeding stops, your body spends seven to ten days in the follicular phase. This is when your ovaries start working to produce eggs. The dominant egg is then released into the fallopian tube, at which point you enter the ovulatory phase of three to four days. From there, you go into the luteal phase. This lasts from ten to fourteen days as the egg in the uterus waits to get fertilized. When it doesn’t, your bleeding begins again.

A healthy cycle relies significantly on hormones produced by the brain and ovaries. But with PCOS, a hormonal imbalance leads to an increase in the male hormone androgen, which prevents the production of healthy eggs. Without eggs, you won’t move into your ovulation, luteal, and menstrual phases.    

This is why most women with PCOS deal with symptoms such as infertility and irregular or missed periods. Other typical signs to look out for include excessive body hair, hormonal acne, weight gain, and constant fatigue. 

PCOS is often diagnosed via the Rotterdam criteria. Under these criteria, you need to meet at least two out of three conditions: irregular periods, usually 12 or more ovarian cysts, and increased androgen levels. 

If you’ve been officially diagnosed with PCOS or have even an inkling that you have it, seek out a healthcare provider who can create a treatment plan that matches your goals. For instance, if you’re trying to conceive, find a doctor who would consider approaches other than the contraceptive pill. 

Managing PCOS also involves changing your lifestyle – and that means adapting it to sync up with your cycle.

During your menstrual phase, you're likely feeling about as energetic as a sloth, so focus on light activities like stretching and walking. In the follicular phase, you'll be more inspired and creative. That’s the time to get physical with trampoline workouts or rock climbing.

Come the ovulation phase, you’ll be bursting with confidence. Channel that energy into something powerful like aerial yoga or even kickboxing. However, you’ll start feeling lazy again during the luteal phase – a signal to enjoy calming yoga or stand-up paddleboarding.

In addition to getting some exercise, you might also want to look into purging your home of items that may harm your endocrine system. These include plastic food containers, tampons, and cleaning products with parabens, oxybenzone, and formaldehyde. Switch them for glass food containers, organic pads or menstrual cups, and toxin-free products. 

But one of the most crucial things to look out for when managing PCOS is your food intake. Let’s dive into that next.

Food vs. PCOS

You are what you eat. This old adage couldn’t be more spot-on when it comes to keeping your PCOS symptoms at bay. Every bite of food you take affects your hormones in one way or another, so it goes without saying that you need to watch what you put into your body.

Before you start researching the best diet plans, bear in mind that a typical 30-day meal plan won’t make your symptoms go away. You need to establish entirely new eating habits and stick with them for the long term. 

The rule of thumb is to lean toward food that is as natural as possible. That includes veggies and fruits. Animal protein is also recommended – but try to buy meat from animals raised naturally. It usually comes with labels like “pasture-raised” and “grass-fed.” 

There are also foods to steer clear of. Dairy and soy are a no-no, as they cause hormone disruptions. Inflammatory foods like those with gluten, added sugars, refined carbohydrates, and refined vegetable and seed oils are also on the must-avoid list. Additionally, it’s better to keep your pantry free of processed meats and alcohol. 

Abstaining from these foods does NOT mean that you’re simply condemned to boring, bland meals forever. With so many choices on the market these days, you’re bound to find suitable swaps for these foods. 

For instance, substitute your regular pasta with gluten-free versions made of almond flour or brown rice. Instead of table sugar and salt, go for sea salt and honey or maple syrup. You can also start preparing homemade mayonnaise, ketchup, and barbeque sauce. 

When you go shopping, read labels. Some sneaky ingredients to look out for include sulfites, a food preservative, and carrageenan, a food thickening agent. Both are inflammatory, so it’s best to keep them out of your cart. 

Learning when to consume the right foods is also important. Different phases of the menstrual cycle call for different levels of nutrition, so you’ll benefit from eating the right meals during the right phases. 

If, after these changes, you don’t get your period, begin with the meals in the follicular phase and work your way through the month as if you have a regular cycle. This means eight days in the follicular phase, three in the ovulatory, 12 in the luteal, and, finally, five in the menstrual. If you get your period along the way, skip back to the menstrual foods and follow your real cycle. 

Now, let’s talk more about what these specific meals should be.

Eating in Your Menstrual Phase

Foods consumed during the menstrual phase are all about restoring the nutrients your body is losing. This is when you should prioritize getting iron and zinc, so seafood and meats are definitely must-haves. Since your body is working hard during this period, stick with lightly cooked meals that can be easily digested. Raw fruits and veggies should be avoided – but you can still incorporate juices and smoothies. 

One of the best meals to get you through your menstrual phase is Miso Soup. For this, you’ll need four cups of dashi or veggie broth, a quarter cup of white miso, two teaspoons of coconut aminos, a cup of chopped kale, five sliced shiitake mushrooms with the stems removed, five ounces of medium-diced tofu, and two sliced green onions. 

Boil the broth in a saucepan. Then, toss in the mushrooms and let them simmer for five minutes. While you wait, mix the miso and coconut aminos in a separate bowl. Pour the mixture into the simmering broth, together with the tofu and kale. Leave for one to two minutes. Serve with the green onions on top. 

Another easy 30-minute meal is the Baked King Crab Legs with Butter Sauce. Prepare these ingredients: two to four cooked king crab legs, four wedges of lemon, half a cup of dairy-free butter, a teaspoon of honey, smoked paprika, and some hot sauce if you prefer things spicy.

Preheat your oven to 400°F. Chop your crab legs into roughly four-inch pieces and split each lengthwise. Then, arrange the pieces and two lemon wedges on your baking sheet. Make sure the meaty side of the crab leg is up. Cover the baking sheet loosely with foil and bake it for 20 minutes. As you wait, melt the butter in a saucepan using medium-low heat. Squeeze the remaining lemon wedges into the pan and add your honey and hot sauce. Once the crab legs are done, squeeze the baked lemon wedges over the pieces, top with smoked paprika, and pair with your butter sauce.

Eating in Your Follicular Phase

The follicular phase is typically marked by increased hormone levels as your body develops eggs. During this time, you need a varied selection of food, including carbs, proteins, and fats. You also have to thoroughly cook your ingredients, so sautéed and steamed preparations are preferred. 

Give macaroni salad a try. Bring out eight ounces of gluten-free elbow pasta, a teaspoon of extra-virgin olive oil, four to six diced sweet gherkins, half a red bell pepper, diced, one or two thinly sliced celery ribs, one-third of a cup of diced red onion, two chopped hard-boiled eggs, and half a cup of shredded carrots. Follow the package instructions to cook your pasta. Once it’s done, rinse with cold water and toss with some olive oil before mixing in the other ingredients. 

To make your salad dressing, combine a cup of mayonnaise, two tablespoons of sweet pickle juice, 1.5 tablespoons of red wine vinegar, a tablespoon of honey, four teaspoons of Dijon mustard, a quarter teaspoon each of salt and pepper, a half teaspoon of garlic powder, one-eighth of a teaspoon of smoked paprika, and a teaspoon of celery seed. Stir the mixture into your pasta. Then cover your bowl and chill it overnight. 

During your follicular phase, you’ll also love this recipe for Chicken with Pomegranate and Green Beans. The ingredients include half a pound of boneless, skinless chicken breasts or thighs, a tablespoon of extra-virgin olive oil, half a pound of green beans, a cup of divided pomegranate seeds, two minced garlic cloves, two tablespoons of balsamic vinegar, two tablespoons of toasted sesame oil, and salt and pepper. 

Cut your chicken and green beans into small pieces of around two inches. Season the chicken with olive oil, salt, and pepper in a bowl, and set aside for later. In a skillet over medium-high heat, cook your green beans for eight to fifteen minutes. Stir every two minutes. Transfer the beans to a bowl, and cook the chicken in the same pan next. Stir for six to seven minutes. Before fully cooking the meat, toss in the garlic and half of the pomegranate seeds. Continue cooking for three more minutes before mixing the green beans. Stir everything, and add vinegar and sesame oil until you get your desired taste. Toss again and serve with the rest of the pomegranate seeds.

Eating in Your Ovulatory Phase

It is during your ovulatory phase that ovulation occurs. Your primary focus here is making the egg as healthy as possible and supporting the liver as it eliminates your excess hormones. For that, you need to fill up with fiber-rich veggies and raw fruits. Your sex drive will also rise in this phase, and consuming dark chocolate and strawberries will help amplify it further. Lean toward cooking methods that boost your body’s detoxification and digestion. These include juicing, poaching, blending, and steaming. 

An easy-to-make recipe for your ovulatory phase is Avocado Toast with Strawberry and Onion. It calls for two slices of gluten-free bread, half an avocado, a quarter of a thinly sliced red onion, two or three thinly sliced strawberries, a teaspoon of extra-virgin olive oil, and salt and pepper. Simply toast the bread, spread the avocado on top, and add the red onion and strawberries. Flavor with olive oil, salt, and pepper, and enjoy! 

If you want something else with meat, try the Citrus Brussels Sprouts Salad instead. The salad itself is made up of six to eight slices of bacon, one and a half pounds of shredded Brussels sprouts, half a cup of sliced toasted almonds, a cup of dried cranberries or cherries, and a thinly sliced small red onion. 

For the citrus vinaigrette, prepare a small orange, a lemon, two tablespoons of minced shallot, a minced garlic clove, a tablespoon of honey mustard, half a cup of extra-virgin olive oil, two teaspoons of chopped thyme leaves, and salt and pepper. Zest and juice the orange and add to a bowl with the juice of the lemon and the other ingredients of the vinaigrette. Cover the bowl and let sit in the fridge. 

Meanwhile, fry the bacon until it becomes crispy. Then, crumble it into pieces and mix it into the vinaigrette. Set aside for ten minutes, then toss in the rest of the salad ingredients.

Eating in Your Luteal Phase

While in your luteal phase, you’d want to help your body produce progesterone hormones. Doing so will lessen your PMS symptoms, making the transition to your menstrual phase a lot more comfortable. Incorporate foods rich in vitamins B6, B9, and E, as well as zinc and magnesium, into your diet. It’s best if these foods are warm – roasted or baked – for faster absorption by the digestive tract. 

A must-try recipe is the Pumpkin Turkey Chili. Heat a tablespoon of extra-virgin olive oil in a deep skillet over medium heat. Stir in a diced medium white onion, a diced medium red bell pepper, and a diced medium yellow bell pepper for five minutes. Adjust the heat to medium-high, and stir in a pound of ground turkey for seven more minutes. Flavor the turkey with half a tablespoon of garlic powder, up to a tablespoon of chili powder, a teaspoon of ground cinnamon, and salt and pepper. Mix for a minute. Finally, add a can of diced tomatoes and a can of pumpkin purée. Let it simmer for 20 minutes. When serving, top with cilantro, toasted pumpkin seeds, and dairy-free sour cream. 

If you’re looking for something with a shorter cooking time, the Chickpea Salad is your best bet. In a saucepan, whisk together three tablespoons of extra-virgin olive oil, two tablespoons of red wine vinegar, two tablespoons of honey, two minced garlic cloves, two teaspoons of basil, zest and juice from one lime, and salt and pepper. Once combined, turn off the heat and let the sauce cool down. 

Meanwhile, in a bowl, stir together three cups of cooked chickpeas, a diced red bell pepper, two diced celery ribs, a diced half of a yellow squash, a sliced half of a large red onion, a cup of chopped red cabbage, and a diced half of a cucumber. Toss this with the sauce until evenly coated. Let it sit in the fridge covered for at least half an hour before serving.

Final Summary

While PCOS is not curable, you can combat your symptoms with the proper treatment plan. Part of this approach is being more thoughtful about what you eat. Consume more natural foods and fewer processed ones. It’s also important to plan your meals around your menstrual cycle to cater to the varying needs of the body during each phase. When you fuel your body with the right foods, you're giving yourself the best chance of conquering PCOS and enhancing your overall well-being.