By, Chelsea Fechtner, MScN, CN PCOS affects up to 13% of reproductive-aged women and often presents with a variety of symptoms including irregular periods, unwanted hair growth, acne, and weight gain. Individuals with PCOS also experience an increased risk for anxiety, depression, and eating disorders.  Lifestyle management is the first-line treatment for improving symptoms, however many women with PCOS experience challenges with implementation partly due to the lack of evidence-based information and support. In an international study of 1,385 women with PCOS, only 12% reported feeling s ..read more

By, Chelsea Fechtner, MScN, CN Planning and executing a healthy dinner is not always easy! Especially for those that are working on wellness goals or feeding other people on a regular basis. Even as a foodie nutritionist, I still can find myself in a rut with cooking sometimes! Below are a few strategies that I utilize in my own kitchen as well as with my wellness coaching patients.    Start with Balance Eating balanced meals throughout the day is one of the best ways to support fertility and PCOS management. Balanced meals help regulate blood sugar and hormones, as well as support ..read more

By, Chelsea Fechtner, MScN, CN Before diving in, consider what your own optimal movement routine would look like. What types of activities will you be doing? Are you moving with others or alone? How will your movement routine make you feel? Hopefully these questions can start off your exploration and help you begin to consider your own personal preferences when it comes to movement. Below are some takeaway points from exercise interventions and research, as well as strategies for building your own movement routine. High-Intensity Interval Training High-intensity interval training (HIIT) has b ..read more

By, Chelsea Fechtner, MScN, CN   Take a moment to consider your typical eating environment: How much time do you typically allot for your meals? Where do you eat most of your meals? Do you sit, stand, walk, or drive while eating? Are you engaged in other activities while eating – texting, social media scrolling, working, watching TV? Who do you typically eat with? Are most meals eaten alone? Do you typically serve meals on a plate? Or eat out of the cooking dish? Meals are often eaten on autopilot, while distracted or stressed, and might occasionally even feel like a chore on busier day ..read more

By, Chelsea Fechtner, MScN, CN   PCOS is a common but complex condition that impacts the body in many ways. Nutrition modifications are helpful for symptom management, however recommendations can often be conflicting and confusing. Taking an individualized approach that’s tailored to your unique dietary needs is a helpful way to find an eating pattern that works best for you. The Food Police Women with PCOS are often told to “just lost weight” when they are actually faced with opposing factors like difficulty losing weight, increased carbohydrate cravings, and conflicting advice around nu ..read more

By, Chelsea Fechtner, MScN, CN As a nutritionist, the majority of my workday is spent talking about food! Naturally, this makes meal planning one of my favorite wellness routines that supports me in eating healthy meals throughout the week. If you don’t have the same fondness for meal planning, I’m hoping that this post will allow you to see it in a more positive light! To start, meal planning doesn’t have to look perfect. You don’t have to spend hours planning out recipes for a week’s worth of breakfasts, lunches, dinners, and snacks. And you definitely don’t have to spend all of your free t ..read more

By, Chelsea Fechtner, MScN, CN   Confused about carbs? Wondering if fruit is ok for PCOS? Blood sugar balance is an important piece of this puzzle and below are strategies and information to help you understand why and how to create balanced meals! Blood Sugar 101 Blood sugar is another name for glucose, which is our body’s preferred source of fuel. When we eat carbohydrate foods (fruits, vegetables, grains, beans), they are broken down into glucose, which enters our bloodstream. The key with blood sugar, is balance! We want to aim to keep our blood sugar levels steady and avoid blood su ..read more

By, Chelsea Fechtner, MScN, CN The holiday season is in full swing! Whether you’re traveling or staying local, holiday busyness can make it challenging to stick to your health and wellness routines.  Incorporating nourishment and self-care throughout the season is key for continuing to manage PCOS symptoms and feel your best. Below are some strategies to help you stay healthy throughout the rest of the holidays! Balancing Blood Sugar Learning how to build a balanced plate can feel empowering as you take part in dinners out, holiday parties and traveling. By no means does every meal need ..read more

By, Chelsea Fechtner, MScN, CN The short answer: it depends! Polycystic ovary syndrome (PCOS) is the most common endocrine disorder in reproductive women, affecting nearly 10% in this age range. PCOS can cause symptoms like acne, unwanted body hair growth, scalp hair thinning, weight gain, insulin resistance, inflammation and disordered eating. Dairy is a controversial topic when it comes to PCOS, and you may be wondering if you have to cut it out of your diet in order to alleviate your PCOS symptoms. Here are a few considerations to make when choosing dairy products and ultimately deciding w ..read more

By, Chelsea Fechtner, MScN, CN How are you feeling about the holidays the year? While this can be a joyful and indulgent time, it can also bring up other emotions around family, fertility, food and even body image. Below are a few strategies to try out this year that will help you care for yourself and bring mindfulness into the holiday season! 1. Nourishing Morning Instead of skipping breakfast to “save up” for Thanksgiving dinner, include a breakfast with protein, fat and fiber to balance your blood sugar in the morning. Try eggs with sauteed kale and avocado, or blend up a smoothie with b ..read more