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The PCOS Nutrition Center Cookbook: 100 Easy and Delicious Whole Food Recipes to Beat PCOS, by Angela Grassi, Natalie Zaparynski
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The main treatment approach for the millions of women who suffer from polycystic ovary syndrome (PCOS) is diet modification, yet there’s a dearth of real-world recipe guides to help these women put such dietary rules into daily practice—until now. Created by the registered dietitian nutritionists from the PCOS Nutrition Center, women who have PCOS themselves, this cookbook provides a summary of science-based know-how on what to eat (and what to avoid), as well as easy and delicious whole food recipes, to beat PCOS.
Breakfast, lunch, and dinner recipes include a variety of slow whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables proven to prevent disease, boost fertility, lose weight, and optimize health. Nutrition information is provided for each of recipes so you can know exactly what’s in each. The PCOS Nutrition Center Cookbook includes a bonus four-week meal plan along with weekly shopping lists that help take the guesswork out of meal planning. This cookbook will help you rediscover the pleasure of making and eating food that is both good and good for you.
For additional PCOS resources and information about personalized PCOS nutrition coaching packages, please visit the PCOS Nutrition Center website.
- Sales Rank: #415159 in eBooks
- Published on: 2015-02-08
- Released on: 2015-02-08
- Format: Kindle eBook
Review
Finally a real cookbook for women with PCOS that features healthy and easy recipes that taste delicious! I ve been following the meal plan and recipes for a month now and feel fantastic! --Ashlee Cavanaugh
There are so many who search online for PCOS-friendly recipes, and while there are a selection to choose from, nothing beats a paperback. I found it helpful that the book includes 4 week meal plans, as well as a shopping list to complete it all as someone who plans meals weekly, and tries to eat as healthy as possible, it was great to have delicious meals that I knew were healthy for me, and my PCOS. The introduction begins with nutrition information, such as carbohydrate foods, fats and oils, mindful eating, and more. It continues with whole foods being key in healing PCOS, benefits of home-cooking, as well as food safety tips for safe cooking, and even suggestions for kitchen tools. I appreciated the FDA recommended cooking temperatures, and tips for grocery shopping because too often do I shop while hungry. According to the PCOS Nutrition Center, this cookbook is filled with a variety of recipes that are proven to prevent disease, boost fertility, lose weight, and optimize health. Nutritional information is provided for each of recipe, for those who like to keep track of calories, or just be aware of the nutrition of each dish. I did substitute for some of the recipes that called for ingredients that contained gluten because I m allergic to it, but that wasn t a problem at all. 100 recipes may seem like not a lot of recipes, but there is a variety to pick from when you have the cookbook. It is a well executed cookbook that anyone with PCOS can enjoy, and find useful when it comes to eating healthy. I know that regardless of the recipes I decided to cook for dinner, it s beneficial for me, and my PCOS with no guessing in-between. Throughout the cookbook, under recipes, there are tips that any beginner or home-cook would find useful such as alternatives for kitchen tools or ingredients, cooking tips, substitutions, and side-dish pairings. The recipes are scrumptious, wholesome, and most importantly, healthy! The Mediterranean Tuna Steaks were divine, and everyone in this household devoured them with satisfaction. I made the Slow-Cooker Vegetarian Black Bean Chili to have for lunch throughout the week, and it was a great dish for this chilly weather. Breakfast dishes to soups and sandwiches, meatless main dishes, or side dishes that would please any palate. --Coleen Antoinette, A Little Bit of PCOS
--Coleen Antoinette, A Little Bit of PCOS
There are so many who search online for PCOS-friendly recipes, and while there are a selection to choose from, nothing beats a paperback. I found it helpful that the book includes 4 week meal plans, as well as a shopping list to complete it all as someone who plans meals weekly, and tries to eat as healthy as possible, it was great to have delicious meals that I knew were healthy for me, and my PCOS. The introduction begins with nutrition information, such as carbohydrate foods, fats and oils, mindful eating, and more. It continues with whole foods being key in healing PCOS, benefits of home-cooking, as well as food safety tips for safe cooking, and even suggestions for kitchen tools. I appreciated the FDA recommended cooking temperatures, and tips for grocery shopping because too often do I shop while hungry. According to the PCOS Nutrition Center, this cookbook is filled with a variety of recipes that are proven to prevent disease, boost fertility, lose weight, and optimize health. Nutritional information is provided for each of recipe, for those who like to keep track of calories, or just be aware of the nutrition of each dish. I did substitute for some of the recipes that called for ingredients that contained gluten because I m allergic to it, but that wasn t a problem at all. 100 recipes may seem like not a lot of recipes, but there is a variety to pick from when you have the cookbook. It is a well executed cookbook that anyone with PCOS can enjoy, and find useful when it comes to eating healthy. I know that regardless of the recipes I decided to cook for dinner, it s beneficial for me, and my PCOS with no guessing in-between. Throughout the cookbook, under recipes, there are tips that any beginner or home-cook would find useful such as alternatives for kitchen tools or ingredients, cooking tips, substitutions, and side-dish pairings. The recipes are scrumptious, wholesome, and most importantly, healthy! The Mediterranean Tuna Steaks were divine, and everyone in this household devoured them with satisfaction. I made the Slow-Cooker Vegetarian Black Bean Chili to have for lunch throughout the week, and it was a great dish for this chilly weather. Breakfast dishes to soups and sandwiches, meatless main dishes, or side dishes that would please any palate. I recommend both of these fantastic books. If you cannot purchase both at the moment, I encourage you to at least buy the workbook because it ll be extremely helpful and useful to you. Prior to going through and filling it out, you may want to let those close to you take a look through it as well. They can learn about PCOS, and gain some proper knowledge on the syndrome, too! --Coleen Antoinette, A Little Bit of PCOS
About the Author
Angela Grassi, MS, RDN, LDN is an internationally known nutrition and health expert on PCOS. Named one of the Top 10 Incredible RDNs making a difference by Today's Dietitian, Angela's knowledge, warmth, and charisma have made her the go-to nutritionist for women with PCOS. She provides nutrition consultations in person, phone or online to women around the world. Having PCOS herself, Angela knows how challenging living with this condition can be. She has dedicated her career to being on the leading-edge of helping women with PCOS improve their health and their lives through evidence-based nutrition. Angela co-authored The PCOS Workbook: Your Guide to Complete Physical and Emotional Health to help women with PCOS take control over this frustrating and complex condition. Angela's newest book, PCOS: The Dietitian's Guide, now in its second edition, is the most comprehensive evidence-based nutrition resource for PCOS. An accomplished speaker, Angela is a frequent lecturer on PCOS at numerous conferences for professionals and consumers. In 2013, Angela was the recipient of the Award for Excellence in Practice in Women's Health in and is a past recipient of the Award for Excellence in Graduate Research, both from the Academy of Nutrition and Dietetics. Angela graduated magna cum laude in dietetics from Michigan State University and received her master's degree summa cum lade, in nutrition from Northern Illinois University. Angela enjoys tennis, swimming, walking, photography, cooking, and travel. She resides with her husband and two sons in the suburbs of Philadelphia. Follow her on twitter @PCOSnutrition and sign up for PCOS Nutrition Tips at PCOSnutrition.com. Natalie Zaparzynski, RDN, LDN is a registered dietitian whose true passion is serving women who suffer from PCOS and infertility. Diagnosed with PCOS as a teenager, Natalie was able to relieve many of her symptoms through diet and exercise. This inspired a pursuit of a career in nutrition and dietetics. Working with the PCOS Nutrition Center has confirmed Natalie's passion to serve women struggling with weight management and symptoms associated with PCOS. Natalie graduated from Temple University with a degree in Tourism & Hospitality management and has since completed a didactic certification in Dietetics from Immaculata University. Natalie works as a retail dietitian for the grocery store chain ShopRite. Originally from upstate New York, Natalie currently lives with her husband in the Philadelphia suburbs. She loves to dance, practice yoga, and cook!
Most helpful customer reviews
10 of 10 people found the following review helpful.
Must have cook book and resource for women with PCOS!
By Judy Simon
Kudos to Angela Grassi and Natalie Zaparzynski for publishing an amazing cookbook and resource for women with PCOS. I provide nutrition therapy for women with PCOS and nutrition is the key component of their treatment. This is the first cookbook that features recipes and meal plans that optimize nutrition for PCOS management. The authors both have PCOS and are registered dietitian nutritionists. The recipes are wonderful and I have prepared the Mini Quinoa Kale quiches many times. I appreciate the easy to read format, nutrition information and great color pictures so I know what the dish will look like. I will continue to recommend this book to all my patients with PCOS and to anyone who likes fresh recipes ideas that promote health and wellness. Women with PCOS who want to eat more healthfully now have a terrific cookbook available to them.
9 of 10 people found the following review helpful.
Big thank you to the author
By Jennifer lee Greene
There is so much stress over eating when you have PCOS. This book has helped me stay on track with some delicious and easy meals your whole family will enjoy. I also recommend the diet guide and workbook. These tools have helped me get a better perspective on my PCOS. A big thank you to Angela for writing these books!
32 of 42 people found the following review helpful.
Bizarre Food Lists and Unscientific Advice
By melrom
I saw this book at my doctor's office and she's somewhat of a PCOS guru. I like that the book was colorful and inviting, but I didn't really like the content. I am highly educated on PCOS nutrition, so I might be biased. I would say this cookbook is more like a guideline if you were just diagnosed with PCOS and have no clue what you're doing or what foods are right for you. If you are already educated on clean eating, this cookbook doesn't offer much more for you - in fact, it may even oppose what you know about clean eating for insulin resistance. Further, I would say it's 'easy portioning' guide is a recipe for over-portioning. You are better off getting a container-based system for portioning from a different company.
I am also easily annoyed by people (namely, the author here) implying that organic fruits and vegetables are pesticide/fungicide/hormone-free. It just means that these additives must be sourced from 'natural' sources and processed lightly. And in studies, the 'organic' pesticides were shown to be just as carcinogenic as their chemical counterparts. Plus, organic vegetables and fruits, without a thorough vinegar or vegetable wash, are breeding grounds for all sorts of bacteria. It was a thorn in my side when I read this cookbook and the author touts organic produce as being a miracle because non-organic produce, with everything they put on it, could mess with your hormones and thus make your PCOS worse. I mean, I expect someone who is a nurse (the author is) to be scientifically informed on matters like this and to never dumb something down to simply "remember to buy organic produce because it won't mess with your hormones."
PCOS is a medical syndrome, which is studied by vigorous scientific research. This cookbook is merely a guide to 'clean eating,' and even then, I would say it's clean eating for the average person that does NOT have PCOS. The execution of this book is all wrong -- if you want to educate someone on PCOS, you absolutely must teach them about insulin spikes, balancing fruits with proteins, not doubling up on carbs in one meal. Cut out white sugars, white pastas, white flours - sure, this will help your insulin, but it's also just general life advice for anyone who leads a clean eating lifestyle. The funny part is that it starts out in the text telling you all about the importance of low-GI foods, complex carbs that take long time to digest so tend to level out your insulin, etc. But then you get to the dreaded lists, and all is lost.
Lists named "The Dirty Dozen" and "The Clean 15". I would love to know if the dirty dozen is a bad thing, because nowhere is it mentioned what the purpose of these two lists are or why they are ranked the way they are. But on Dirty Dozen, an apple is listed above a strawberry. Any berries are the lowest GI fruits you can eat, why an apple would rank above a berry is beyond me. The revised list should be all berry variants are healthier than anything else when you have PCOS: blueberries, strawberries, blackberries, raspberries. And then in Clean 15, sweet corn is listed at the top (corn is okay as a carbohydrate but it definitely should NOT top something like sweet potato, yams, or quinoa). Then avocados are number 1 -- with NO mention of the importance of PORTIONING. It is very easy to overeat avocado and consume too much fat. The Clean 15 goes on to list pineapple, papayas, mangoes, kiwis, grapefruit, and cantaloupe. I just don't get who came up with this list -- clearly someone who doesn't understand insulin. PAPAYAS!? Come on, you might as well eat a banana - it's a sugar bomb that WILL spike your insulin. Not that you can never eat one if you have PCOS, of course, but definitely something I would NOT put in a top 10 or top 15 list.
TL;DR: If you need strict meal plans with shopping lists and know absolutely nothing about clean eating, maybe this book will help you. Otherwise, seek out your own knowledge of insulin resistance and what foods are ACTUALLY good for you.
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