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Nutrition Coaching and Corporate Wellness

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Intuitive Eating and PCOS
Caring for Yourself During Quarantine
COVID-19 Updates for G&G
Home Reno Weeks 40-44
Home Reno Weeks 35-39
Healthy Vacation Snacks & Travel Tips
Grand Cayman Trip Recap
Home Reno Week 34
April Home Reno Update!
2 Years of Starting a Nutrition Private Practice
Golden Coil Planner Review
Is Gluten Bad for You?
Tips for a Healthy 2019
Word for 2019 – Bloom
Home Renovation Update: Weeks 12-16
Week 10 + 11: Making Plans
Weeks 8 & 9: Sold
Week 7: Moving & Reviewing House Plans
Week 6: First Review of Architect Plans
Week 5: Yard Clearing & Making Moving Plans
Weeks 2-4: Fleas and Florence
Week 1: A Tale of 27 Cats
We bought a new house!
Heyyyy there!
Favorite Snacks from Trader Joe’s
A G&G Wedding
Should you take a multivitamin?
Meal Prep Tips for the Busy Woman (Ep 24)
Ep 23- Answering all of your questions!
Tips for Improving Your Relationship (Ep #22)
Ep 21: HAES, Weight Stigma and Nutrition Tips for Working Women
Ep 20: Is the keto diet healthy?
Tips for Stress Management
Rest in Peace, Friend
#18: Financial Health with Rich
PreDiabetes and Diabetes Nutrition, Exercise and Wellness
Health at Every Size and Intuitive Eating with Robyn Nohling
What Health and Wellness Looks Like for Me Right Now
Why You Need To Find Your Niche in your Nutrition Private Practice
We Did
Closing Shop!
Review of Harris Teeter’s ExpressLane
Using a Professional Branding Company for Your Nutrition Business
Simple Cooking and Meal Prep Tips – with Chef Julie Harrington
Prediabetes: What Now? The 101 on a Prediabetes Diet
Nutrition and Exercise Tips While on Vacation
Improving Work-Life Balance
Listener Q&A: Herbalife, Non-Diet Nutrition and Finding Motivation (Episode 13 of the Grapefruit & Granola Podcast)
Virtual Coffee Date
Fitness Tips for Busy Professionals (Ep. 12 – Grapefruit & Granola Podcast)
Self-Care for Working Women – with Kim Hoban (Episode 11 of The Grapefruit & Granola Podcast)
A Love Letter to Women During National Eating Disorder Awareness Week
3 Marketing Opportunities I Passed Up on in My Nutrition Private Practice
Is Diet Soda Bad for You? (Episode 10: Grapefruit & Granola Podcast)
Embracing Change with Life and Nutrition
Tips for Adding Protein to Breakfast (Episode 9: Grapefruit and Granola Podcast)
Why Weight Watchers Offering a Free Program to Teens is Dumb as F*ck
Body Kindness (Episode 8: Grapefruit and Granola Podcast)
Review of Amazon Prime Now for Groceries
Intuitive Movement with Rachael Hartley (Ep 7: Grapefruit & Granola Podcast)
Recent Eats in January
Why I Dropped all of my Contract Jobs in 2018
Listener Q&A: spouses, keto diet and food cravings (Ep 6: The Grapefruit & Granola Podcast)
How We Look vs. How We Feel (and an Instant Pot Winner!)
What to Eat Before and After a Workout (Ep 5: The Grapefruit & Granola Podcast)
Friday Chats
Catching Up!
Emotional Eating and Stress Eating with Dr. Paula Swindle (Ep 4: The Grapefruit & Granola Podcast)
What to Expect from G&G in 2018 – and a giveaway!!
Should You Start Juicing? (Episode 3: Grapefruit & Granola Podcast)
Episode 2: Five diet “tweaks” to improve health (Grapefruit & Granola Podcast)
Episode 1: Introduction Episode! (Grapefruit and Granola Podcast)
PODCAST LAUNCHING ON TUESDAY!
Happy New Year & Blog Survey
1 Year Anniversary of Starting a Nutrition Private Practice
Reminder! Health and Wellness Planning Party Starts January 2nd!
Goodbye 2017, Hello 2018
Friday Chats: Coffee Date!
Planning for a Holiday Meal
Friday Chats: A Christmas Tour & Lily Update
32
Grapefruit & Granola Podcast is Almost Here!
3 Tips for Navigating Health and Wellness Around the Holidays
Tools and Tips for Dietitian Entrepreneurs
Friday Chats: A Staycation
Friday Chats 11.10.17
Friday Chats… or Puppy Chats
FNCE 2017 Recap
Chicago Trip Recap
Friday Chats: Car Shopping & Falafel
Friday Chats: Giving Yourself Grace & Is Nutrition Advice Freedom of Speech?
A Girls’ Weekend
Friday Chats: Lately, October
I’m Going Grey
Friday Chats: Travel and Cataracts
Friday Chats: First Day of Fall
Friday Chats: Just Chats
Here’s How We Can Help Hurricane Victims
Friday Chats: I’m Starting a Podcast
Labor Day Weekend Recap

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Hey there! My name is Sam and I help women with PCOS balance their hormones and enjoy food guilt-free. Apply to work with me below by scheduling a free discovery call.

Schedule a free discovery call today!

PCOS Snacking Guide!

Confused about snacking and PCOS? I put together this snacking guide for you. It includes some PCOS recommendations for snacking as well as some snack ideas. Enjoy!

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FEATURED POSTS

Intuitive Eating and PCOS

Caring for Yourself During Quarantine

COVID-19 Updates for G&G

Home Reno Weeks 40-44

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@pcos.nutritionist

Have you taken birth control pills to help your PC

Have you taken birth control pills to help your PCOS? Leave me a comment and let me know! 👇🏽👇🏿⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I put up a question box in my stories today asking what you wish you could tell providers about what it's like to have PCOS. I immediately got so many comments feeling frustrated about the recommendations for birth control to manage PCOS. Birth control has many cons when it comes to PCOS (I'll save that for another post, lol) but I want you to understand why it's prescribed.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's not good to leave your body in a constant state of trying to ovulate but it can't. This leads to an imbalance of progesterone to estrogen, and it also causes the lining of your uterus to build up... this increases the risk of endometrial cancer.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I've worked with many clients who either cannot or don't want to take birth control to manage PCOS, but they know it’s important for their health to have a regular bleed. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We have been able to re-establish cycles with nutrition, lifestyle and supplements.... without dieting. The first step is to do some investigative work to figure out why you're not have a cycle to begin with, and the second step is to incorporate nutrition changes, lifestyle factors and supplements that are individualized to you ❤️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I teach you how to do this in my group coaching program! ☝🏽☝🏿Apply using the link in my bio 🥰⠀⠀⠀⠀⠀⠀⠀⠀⠀
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*Disclaimer: I'm not a doctor or pharmacist and can't answer your DMs regarding specific questions about birth control*⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#pcos #pcosdiet #pcosawareness #pcosfighter #pcoslife #pcossucks #pcosnutrition #pcosjourney #pcosweightloss #cyster #cysters #pcoswarrior #clt #cltnc #charlottenc #haes #bodyacceptance #bodyrespect #bodyneautrality #foodfreedom #intuitiveeating #intuitiveeatingjourney #emotionaleating #nofoodrules #antidiet #screwthescale #bingeeatingrecovery #selfcompassion #nomorediets #healthateverysize

What's your favorite pasta dish? 🍝 Leave me a c

Have you ever been told to try intermittent fastin

Have you ever been told to try intermittent fasting or to lose weight for your PCOS? Leave me a comment and let me know.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Something that's a little tiresome as a dietitian is hearing about how XYZ study improves insulin resistance but seeing that the study is short-term and doesn't really evaluate for quality of life or how realistic it is to implement. We know that dieting fails for most people long-term.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What I most commonly see in my practice is either clients avoiding medical care or clients having extreme anxiety around going to the doctor. They are tired of being told to diet and lose weight, and they feel hopeless and frustrated with the lack of information they are receiving about PCOS. One of my clients even considered suicide because her doctor would not stop pressuring her to do intermittent fasting. This seems like the opposite of promoting health to me?!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Part of PCOS Awareness Month should really be about raising awareness of what is effective and ineffective with treating your PCOS - not from a study but from actually talking to YOU and listening to how the advice to diet and lose weight is affecting your health, your quality of life and your mental well-being.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You can 100% improve PCOS symptoms without focusing on weight loss or promoting dietiting or disordered eating.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you're a healthcare professional reading this post then I encourage you to get on board... dieting has a >90% failure rate and it isn't working to improve PCOS long-term.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#pcos #pcosdiet #pcosawareness #pcosfighter #pcoslife #pcossucks #pcosnutrition #pcosjourney #pcosweightloss #cyster #cysters #pcoswarrior #clt #cltnc #charlottenc #haes #bodyacceptance #bodyrespect #bodyneautrality #foodfreedom #intuitiveeating #intuitiveeatingjourney #emotionaleating #nofoodrules #antidiet #screwthescale #bingeeatingrecovery #selfcompassion #nomorediets #healthateverysize

Do you experience carb cravings with PCOS? 🧁Lea

Have you been diagnosed with insulin resistance? 🙋🏽‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Insulin resistance occurs in >75% of those with PCOS and can be the main cause of elevated androgens and irregular periods.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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A 2-hour glucose tolerance test with fasting insulin levels is considered to be the gold standard for diagnosing insulin resistance, but you can also compare fasting insulin levels to fasting glucose levels as well. Not everyone can get an appointment to get labs drawn so here are some physical symptoms that you can look for! ☝🏽☝🏿⠀⠀⠀⠀⠀⠀⠀⠀⠀
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MANY of my clients tell me stories of gaining weight when they were adolescents because of insulin resistance. Their bodies were larger than their siblings even though everyone was living the same lifestyle and eating the same things. This led to painful experiences of being denied snacks and not being allowed desserts growing up, even if their siblings were allowed to have those things. Many of my clients were also put on diets when they were younger and this has led to a painful relationship with food and poor body image. If you have been through this, I'm so sorry. I can't imagine how difficult that must have been.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You did not do anything to cause your insulin resistance. There are many things that can help, though, which can promote more regular cycles and decrease the risk of developing type 2 diabetes. Adding protein, fat and carbohydrates that are higher in fiber to meals is a great starting point.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Happy PCOS Awareness Month, friends!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#pcos #pcosdiet #pcosawareness #pcosfighter #pcoslife #pcossucks #pcosnutrition #pcosjourney #pcosweightloss #cyster #cysters #pcoswarrior #clt #cltnc #charlottenc #haes #bodyacceptance #bodyrespect #bodyneautrality #foodfreedom #intuitiveeating #intuitiveeatingjourney #emotionaleating #nofoodrules #antidiet #screwthescale #bingeeatingrecovery #selfcompassion #nomorediets #healthateverysize

Happy Labor Day to everyone here in the U.S.⠀⠀

Happy Labor Day to everyone here in the U.S.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I know holidays can bring you stress around food when you have PCOS. Maybe this year won't feel as heavy for you since traveling and get-togethers are pretty limited with the coronavirus. BUT if you're worried about food choices today, just remember that one day, meal or food item will not make or break your PCOS.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Enjoy your day!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#pcos #pcosdiet #pcosawareness #pcosfighter #pcoslife #pcossucks #pcosnutrition #pcosjourney #pcosweightloss #cyster #cysters #pcoswarrior #clt #cltnc #charlottenc #haes #bodyacceptance #bodyrespect #bodyneautrality #foodfreedom #intuitiveeating #intuitiveeatingjourney #emotionaleating #nofoodrules #antidiet #screwthescale #bingeeatingrecovery #selfcompassion #nomorediets #healthateverysize

Has anyone had an experience where the focus on yo

Has anyone had an experience where the focus on your weight was NOT helping you? Leave me a comment and let me know 👇🏽👇🏿⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I started practicing taking a weight-inclusive approach after seeing how damaging it was to tell people with PCOS that you "just need to lose weight" to improve your symptoms. This is harmful for a lot of reasons:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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(1) Weight is an outcome, not a behavior.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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(2) You CAN improve symptoms and get your period back, independent of whether you lose weight. I have worked with hundreds of people with PCOS - I've seen clients get their period back, improve acne, sleep better, have more energy, improve their A1c, improve hypertension and reduce hirsutism even when they lost minimal to no weight. Weight loss can occur if you're above your healthy set point range and you change your health-promoting behaviors, but this is just poor medical advice to tell you that the only way you're going to improve any part of your PCOS is by focusing on weight loss.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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(3) PCOS is already linked to an increase risk of eating disorders, anxiety and depression and your mental and emotional health are both just as important as any aspect of physical health.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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(4) This advice does.not.help. improve PCOS in the long run.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What do you think about this? Leave me a comment and let me know ❤️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#pcos #pcosdiet #pcosawarenessmonth #pcosfighter #pcoslife #pcossucks #pcosnutrition #pcosjourney #pcosweightloss #cyster #cysters #pcoswarrior #clt #cltnc #charlottenc #haes #bodyacceptance #bodyrespect #bodyneautrality #foodfreedom #intuitiveeating #intuitiveeatingjourney #emotionaleating #nofoodrules #antidiet #screwthescale #bingeeatingrecovery #selfcompassion #nomorediets #healthateverysize

Today is the first day of PCOS Awareness Month 🎉 and it’s also World PCOS Day of Unity! 🎉🎉

Here is some additional info about PCOS:
- It affects 10-15% of womxn
- 50% go undiagnosed
- It is NOT just a reproductive disorder! PCOS is linked to an increase risk of type 2 diabetes, heart disease, endometrial cancer, sleep apnea, fatty liver, anxiety and depression.

Here’s the real kicker… PCOS is still classified as a reproductive disorder with the NIH, meaning it only receives 0.1% of research dollars. This classification needs to change so that we can get more $$$ for research, which will translate into more awareness and better medical care. Unfortunately, your politicians need to be on board with this change. If you’re not already following them, check out @pcoschallenge - they are leading the way with this advocacy!

I hope this month brings you a sense of community as you see that you are not alone ❤️❤️❤️

#pcos #pcosdiet #pcosawareness #pcosfighter #pcoslife #pcossucks #pcosnutrition #pcosjourney #pcosweightloss #cyster #cysters #pcoswarrior #clt #cltnc #charlottenc #haes #bodyacceptance #bodyrespect #bodyneautrality #foodfreedom #intuitiveeating #intuitiveeatingjourney #emotionaleating #nofoodrules #antidiet #screwthescale #bingeeatingrecovery #selfcompassion #nomorediets #healthateverysize

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Contact

Email: sam@ggnutritionco.com
Phone: (980) 349-7763
Fax: (980) 422-0081

Free PCOS Snacking Guide

Confused about snacking and PCOS? I put together this snacking guide for you. It includes some PCOS recommendations for snacking as well as some snack ideas. Enjoy!

First Name E-Mail Address

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