You can enhance the elimination of toxins and wastes by performing a proper detoxification program. By proper, I mean one that is safe and clinically effective, not one of those rapid detox fads. The exact program I have used with myself and my patients is in my book, and is often the missing link in many PCOS treatment programs. Today I will share with you a shorter version of this program, what I like to call the ‘mini-detox’. Although I recommend doing the full program at least once, the mini-detox is a good program to do periodically to keep your body working well. It can also be a good introduction to detoxing if you haven’t done it before.

For 7 days, adhere to the following….

• Have a small glass of filtered water with fresh lemon juice squeezed into it each morning, 20-30 minutes before breakfast. Make sure the water is at room temperature or slightly warm.
• Have 2 cups of pure dandelion tea daily (no added lactose), sweetened only with stevia, or xylitol. You may add a small amount of rice milk or almond milk if you wish.
• Have at least one cup of vegetable soup each day, for a snack, lunch, or dinner (see recipe below).
• Avoid dairy foods (milk, cheese, yoghurt, ice cream…etc).
• Avoid gluten containing foods (wheat, rye, oats, barley, malt).
• Avoid alcohol
• Avoid caffeine (tea, coffee, chocolate, green tea, energy drinks).
• Avoid junk food and added sugar (natural sugars in foods like fruit are okay, but avoid added sugars in sauces, salad dressings…etc – check labels for added sugar).
• Drink 8 glasses of filtered water daily (includes the lemon water in the morning).
• Focus on eating basic, natural food – lean red meat no more than twice in the week, organic chicken, grilled fish like salmon, organic eggs, nuts, seeds, fruit, vegetables..etc.
• Do at least 15 minutes of light exercise daily (walking, yoga, rebounding…etc)
• Dry brush your skin before each shower, with circular strokes upwards towards the heart (a natural bristle dry skin brush can be purchased from most pharmacies, health stores, department stores, or online). Alternatively, use one of those loofah balls in the shower – add some natural shower gel and work your way up from your feet in circular motions.
• Make sleep a priority, and aim for at least eight hours (unless you have young children and it’s out of your control!)
• Optional: Take 2 heaped teaspoons daily of a mixture of slippery elm powder, psyllium husks, and LSA mix (see recipe below).

Take the following Supplements:

•  Take 4 to 6 capsules each night of the recommended oxygen colon cleanser, for 6 or 7 days only. I recommend Oxypowder.
•  Take one capsule of a quality probiotic formula each day. Probiotic options here.

Print out 7 copies of the following daily plan, to help you stick to your detox: Mini-Detox daily plan (pdf)

Recipes:

*Soup to have each day:

~ Make a large batch of this soup, enough to last for 7 servings, and freeze in mugs or travel containers.

• In a large saucepan, heat 2 teaspoons of olive oil

• Add 3 chopped garlic cloves, and 1 chopped brown onion to the pan, saute until soft, then remove pan from heat and keep covered.

• Finely chop 2 carrots, ¼ of a cabbage or a couple of bunches of bok choy, 250g (about 9 oz) of broccoli, 150g (about 5 oz) of cauliflower, 2 brussells sprouts, 1 cup of chopped mushrooms, 1 small capsicum (red pepper), 1 zuchinni, 2 stalks of celery.

• Add chopped vegetables to the pan, along with enough filtered water to cover the vegetables (you can add more water later to reach your desired consistency). Return pan to heat.

• Add 2 to 5 teaspoons of curry powder, depending on how you like it.

• Add 1 tspn of turmeric.

• Add 2 tspns of dried mixed herbs.

• Bring soup to the boil and then reduce heat and simmer until vegetables are cooked.

• Use a hand held blender to semi-puree the soup. Add more water if needed.

• Add some pepper and sea salt to taste if necessary (taste first).

• Serve, or freeze in batches for later.

*Optional mixture to take each day:

~ Mix up the following and store in a glass jar in the refrigerator:

• 2 heaped tablespoons of psyllium husks

• 1 heaped tablespoon of slippery elm powder

• 1 heaped tablespoon of LSA mix (crushed up linseeds, sunflower seeds, and almonds)

~ Have 2 heaped teaspoons daily on gluten-free cereal, in a smoothie, in a small amount of juice, or however it is easiest to take it. *You must take this with or alongside some liquid as it will expand in your digestive tract.

*Follow this plan for seven days, and repeat periodically (eg: every 2 to 3 months).  For best results, do the full 7 week detox program in the Power Over PCOS book and ebook.

*Do not follow this detox if you are pregnant without medical advice and supervision.

*If you are taking medications like blood thinners or immune suppressives, please seek advice before undertaking this program.

*This advice is not intended to replace a consultation with a health professional.

But, have you really tried everything?

Many experts will tell you to simply take metformin, exercise regularly, and eat a low Gi diet, but this isn’t always enough.

Plus, ‘exercise regularly’ isn’t a specific enough instruction, what you need to know is how to exercise the right way for true fat loss. Eating low Gi is also good advice, but is often not enough, as there are other dietary factors and nutritional needs that need to be considered. And, when it comes to metformin, there are natural options that work just as well, but even so, this is only treating the insulin resistance on the surface, but not dealing with why you have it in the first place.

For stubborn excess weight associated with PCOS, I recommend a five-pronged approach:

1. FAT LOSS DIET

2. INTERVAL EXERCISE

3. HEALTHY MINDSET

4. SUPPLEMENTS & NATURAL INSULIN SENSITISERS

5. DETOXIFICATION

Let’s look at each of these more closely…

1. DIET:

The modern western diet contributes to many common complaints such as insulin resistance, metabolic syndrome, and obesity. With PCOS, the key is to reduce your insulin levels. To do this, you need to:

- Reduce or avoid dairy products (yes, I’m serious!). Dairy is a known stimulator of insulin, despite its low GI.

- Reduce or avoid grains (again, I’m serious!) Many nutrition experts would disagree, saying we need wholegrains in our diet, but research is showing a diet that more closely resembles our hunter-gatherer ancestors is the healthiest. Grains contribute quite a lot to your overall glycemic load.

- Follow paleolithic diet principles as much as possible. This will greatly reduce your insulin levels and allow your body to burn fat more effectively. This involves basing your diet around meat, poultry, fish, eggs, vegetables, fruits, nuts, and seeds. Visit Dr Cordain’s website for more information.

- Forget low fat diets. Eat good fats from fish, nuts, seeds, and avocado regularly.

2. INTERVAL EXERCISE

Forget about sweating it out at an aerobics class for an hour, and exercise the smart way, in short bursts of exertion interspersed with rest periods. Twelve minutes a day is all it takes. I recommend Dr Sear’s PACE program for best results.

3. MINDSET

It doesn’t matter what you do with your diet and lifestyle, if your mindset is not where it needs to be, you will struggle with weight loss. This isn’t way out new-agey stuff, but scientific fact, that your emotions, perceptions, and state of mind affect your body. Two books I recoomend on this topic are Dr Bruce Lipton’s ‘The Biology of Belief’, and Jon Gabriel’s ‘The Gabriel Method’.

4. SUPPLEMENTS & NATURAL INSULIN SENSITISERS

Contrary to what some so-called experts say – diet is NOT enough these days for optimal health. Nutrients in soil and food are declining steadily, and have been for the past fifty years or so, but our needs are increasing, due to the increased stresses placed on our bodies from modern lifestyle and environmental chemicals.

There are also several natural options for reducing insulin resistance. Naturopaths can prescribe herbal tablet formulas specifically for insulin resistance, and there are also a couple of other effective remedies including alpha-lipoic acid, and apple cider vinegar.

All the worthwhile supplements and natural treatments are listed and explained in the Power Over PCOS book.

5. DETOXIFICATION

Did you know that many people carry about two kilograms (over 4 pounds) of bacteria and compacted waste matter in their digestive tracts? This is causing inflammation (which worsens weight gain and insulin resistance), and reducing the surface area in the gut for absorption of essential nutrients. Plus, the modern lifestyle exposes us to thousands of chemicals, many of which are known hormonal disrupters, some contributing to insulin resistance. You can detoxify by reducing your exposure, and by doing a safe detox program (detailed instructions given in the Power over PCOS book.)

Start by substituting your household cleaning products and personal care products with natural alternatives. You’d be surprised how beneficial this simple strategy can be for your health.

How many of the above steps are you doing? Remember, when you target the underlying cause of your weight gain, fat loss is a natural side-effect, and losing weight when you have PCOS is possible.

~ Julie Merrick ND BHSc

P.S – Get weight loss for PCOS tips at Facebook!

First of all, why is apple cider vinegar helpful? When taken before meals it helps to reduce the rise in blood sugar that normally occurs after a meal, thereby reducing the amount of insulin needed. Less insulin means less testosterone, and therefore less acne, hair loss, excess hair, and cycle problems.

- Use unfiltered organic apple cider vinegar preferably. You can buy this from some supermarkets, health stores, or online. ‘Bragg’ and ‘Melrose’ are good brands.

- Always dilute the ACV. Start off with a small dose and gradually build up over a few days. It will take a while to get used to the taste.

- Take before or during meals. Taking on am empty stomach may cause digestive upsets in some people.

- Begin with a ¼ to ½ teaspoon with a little water to get an idea of the taste, and to check its effect on you.

-Aim to increase up to 2 to 4 teaspoons of ACV gradually, in a couple of tablespoons of water. The ratio of ACV to water needs to be at least 1:2, that is; 1 part ACV to 2 parts water. Eg: whatever amount of ACV you use, use double the amount of water or more, eg: 2 tspns ACV to 4 tspns water minimum.

-Severe cases of insulin resistance and obesity may respond well to larger doses, up to 2 tablespoons of ACV in a cup of water, but this amount can be hard to take. For these people, it is best to follow a more paleolithic diet to reduce insulin production.

- ACV capsules are available, but you would need to take large amounts to reach the general dose of 2 teaspoons. They may be useful to start with, to maintain, or to use with the liquid to increase to a higher dose without the taste.

- You will need less ACV if your meal is low in carbohydrates, or has a low glycemic load (GL).

-Remember: ACV should not be used as a treatment on its own. Use it in conjunction with a healthy low GL diet, exercise, and the other recommendations in the ‘Power over PCOS 7 step solution’.

- ACV can be used in salad dressings, sauces, marinades, and casseroles.

- ACV salad dressing recipe:

2 tspns extra virgin olive oil

½-1 tspn ACV

¼ tspn chilli paste, or chilli flakes.

Cautions:

- Don’t take if you have an ulcer, or gastritis.

- If you’re on medication, such as metformin, let your doctor know you would like to try ACV in combination with a low GI/GL diet, and have them monitor your blood sugar and insulin so your medication dosage can be adjusted, or even discontinued. *Only discontinue on your doctor’s advice.

- It is best not to sweeten ACV with honey. If you want to sweeten it, add a couple of drops of liquid stevia.

- Rinse your mouth out with water after taking your ACV. This will wash away any residual acids on your teeth and prevent them from eroding your tooth enamel. You can also drink it through a straw to minimise exposure to your teeth.

- ACV is okay if you’re TTC or pregnant, but always discuss with your health practitioner, and don’t take large amounts.

- Give yourself a break every now and again from taking the ACV, especially if you’ve been on it for a while, or you’ve seen great results. You may not need to continue taking it long term if you’ve reached a point where your health is much improved, and your diet and lifestyle can maintain it.

© Copyright. Julie Merrick. Power Over PCOS.

*Using ACV? Share your results!

Visit the book’s website for all the details and where you can get a copy.

I have been using Miracle Wash Laundry Balls for a few months now, and I am very impressed. When it comes to improving your health, reducing the use of household chemicals and synthetic personal care products is of VITAL importance, not to mention the benefit for the environment. There is no need to use nasty chemical ingredients when there are natural options available for just about everything.

These laundry balls are safe, natural, effective, and economical. All you do is pop them in the washing machine with your clothes, and they do the rest! No liquids, powders, or measuring anything. My clothes are coming out just as clean as when I washed with ‘normal’ washing formulas, but they are actually SOFTER! There is no need to use fabric softeners because the balls have a natural softening effect as well as cleaning ability.

I am also pleased that I am saving money, I have been using them for about four months now and have not had to replace them or the little pellets that come inside them, they last for ages!

I’ll be continuing to use these and recommending them to everyone! Click here for details.

10/10

This is because the nutrient content of our food supply is decreasing, so not only is it important to eat a healthy diet, but it is important to supplement our diet if we want to experience ‘optimal health’ and not just ‘average health’.

Exactly which supplements you need are explained in the Power Over PCOS ebook. I don’t know about you, but 53 peaches is a bit too much to handle in one day!

1. Go to bed earlier tonight:

In the two hours before midnight, your body is in ‘super healing mode’. Sleep before midnight enhances your recovery from the days stresses, and helps your body physically renew itself. Even if you get a good eight hours after midnight, it’s not as beneficial as eight hours with some of that being before midnight. So turn off the tv and computer by 8pm, dim the lights or light candles, and get your body prepared for sleep by 10pm.

2. Drink 8 glasses of water today, and add freshly squeezed lemon juice to 3 of them:

Measure your water intake and make sure it is at least 8 glasses or two litres. Have 3 between morning

and midday, and 5 between midday and evening. If you’re out and about, fill up the required amount in

bottles, and make sure it’s gone by the end of the day. If you’re at home or work, set a reminder every

half hour to take a few sips. Squeeze some lemon directly into the water, three times a day, and this will help regulate your pH, helping your cells to function at their best.

3. Avoid dairy, gluten, and excess fat today:

These foods are a strain on the digestive system, and dairy and gluten contribute to acidity and

inflammation, so give your gut a break and stick to lean protein like chicken or fish, vegetables, fruits,

seeds, nuts, and gluten free grains like basmati rice and quinoa (if you’re not on a Paleolithic diet).

4. Take 30 minutes to work out your whole body:

Do 15 minutes of walking, with alternating periods of fast and slow (eg: 2 minutes fast, 2 minutes slow),

and 15 minutes of stretching and strength exercises. By doing this 30 minute workout your insulin sensitivity and fat burning will be improved for the next day or two.

5. Meditate tonight:

Before bed, or while having a bath, take at least 20 minutes to follow a relaxation or meditation sequence. If you’re not used to meditating, download one of the many relaxation or guided meditation recordings off the internet, or use a CD if you have one. Alternatively, you can simply enjoy the quiet. Focus on your breathing, and visualise your muscles relaxing. Doing this will not only prepare you for a restful sleep, but will also activate your inner healing mechanisms.

To celebrate the pre-launch, the first 27 to reserve their copy will also receive a BONUS PCOS Success audio CD valued at $57!

Take a look now at the details and grab your copy…

Firstly, water is really all that we need. The human body is between about 60 and 75% water, and about two litres (8 cups) is lost each day. This water needs to be replaced for our cells to function optimally. The body itself can actually make about a cup of water a day, and we also get some water from food, so you may not need to drink the full two litres to stay hydrated, but if you exercise you will need to increase your intake.

So drink plenty of water each day, and make sure it’s filtered water. You can also add some fresh lemon or apple cider vinegar to the water for added health benefits.

You can also enjoy some other drinks in moderation. Unless you are really struggling with your weight or insulin resistance, you can have small amounts of juice with no added sugar or preservatives. When I drink juice, I always dilute it about half an half. You can also have sparkling mineral water or soda water with a small amount of juice added for flavour. This is nice to have with a meal if you want something fizzy.

Another option is sparkling apple cider with no sugar or additives, just apple juice with bubbles! This is low GI, but will still give you a fair amount of natural fruit sugar to process, so drink in moderation. I often make up a drink with soda water and a powdered sports rehydration formula that has electrolytes and magnesium in it. Not the ones you see advertised, those ones are high in sugar. The one I use has no sugar or artificial sweeteners, and contains several beneficial nutrients within a natural lemon flavour. Great for before and after exercise too. For details of this formula, contact me.

Say goodbye to soft drinks/sodas if you want to get the best health results. These are not much more than sugar, and lots of it! plus they often have artifical additives which the body doesn’t need, and add to the body’s toxic load. Don’t think the no sugar versions are any better though, these have artifical sweeteners that may have negative health effects, and actually make you more hungry and likely to gain weight!

When it comes to alcohol, the effect on PCOS is that it can upset blood sugar balance and increase testosterone levels, so preferably avoid it or only have it occasionally and in small amounts.

Tea and coffee are best reduced, and in some cases eliminated (yes you CAN live without them!). Although there are some health benefits, there are also health consequences. Regular intake of caffeine is not good for the body, and the tannins in tea can affect nutrient absorption. Being diuretics, they can also enhance the elimination of certain nutrients. The thing with coffee in particular, is that most people add sugar or artifical sweetener, along with milk. I don’t recommend artificial sweeteners, including aspartame and splenda, but instead, use natural sweeteners such as xylitol and stevia. Xylitol can be used in the same way as sugar. Enjoy your tea and coffee in moderation rather than a daily (or 5 times daily!) occurrence.

Hot chocolate will have less caffeine, so if you are wanting to cut back on coffee, then substituting it with HC can be one way to help wean you off the caffeine. Just don’t add any extra sugar, and have a soy hot chocolate rather than a dairy milk one.

Herbal teas are also good, especially spearmint, dandelion, and chamomile.

So when it comes to drinks, think water first, then remember – No added sugar, No artificial additives, No or reduced caffeine.

Feeling thirsty yet??

However, this is often not enough for many women.

Losing excess body fat and gaining more lean muscle will help improve insulin resistance and high testosterone levels, two factors involved in cycle and fertility problems. But this is only part of it.

To give yourself the best chance of achieving conception, you also need to address your nutritional status; replenishing deficient nutrients and getting adequate amounts of all nutrients, which is almost impossible these days without supplementation. A quality multivitamin is a good place to start, but there are other nutrients deficient in todays food supply. The Power over PCOS ebook gives an overview of all necessary supplements. There are also natural supplements you can take to increase your chances of conception. Various herbal formulas have been used successfully for years.

Also, we are exposed to hundreds of thousands of chemicals today, and although we can’t always see them, many have damaging effects in the body over time, and because of this our natural elimination systems can become stressed and overworked. An example is bisphenol-A, a chemical in plastic that can contribute to insulin resistance, a major factor in PCOS. The human body will naturally try to avoid conception when it perceives a stressful internal environment, such as occurs with toxin accumulation. A proper three-stage detoxification program is vital to enhancing the elimination of toxins, and I have seen time and time again, women finally being able to conceive after doing a detox program.

Your mindset is also a factor in whether you will be able to conceive or not. This is because research shows that our thoughts directly affect our genes. If you are often thinking negative or fearful thoughts, your body’s protective genes will be turned on which can do more harm than good, by creating inflammation and stress responses. On the other hand, with positive and calm thoughts, your ideal genes can be activated which allow for a healthier internal environment for conception to occur.

If you’re saying things like “Nothing is happening”, or “I just can’t conceive”, think about what that may be doing to your body. Of course, fertility problems are hard to deal with and you need to express your frustrations, but try to ‘reframe’ the way you think and speak about the issue. Focus on building up your belief that it can happen, and focus on building up your overall health, rather than focusing and putting your hopes on just one thing such as weight loss.

So yes, weight loss can help, but it is only a small part of the whole picture. Some doctors say “Just lose weight”, but this is a dismissive and ignorant thing to say to a woman trying to conceive. There are many other things can reduce and improve fertility, and all must be paid attention to to achieve the best possible outcome.

Follow the PCOS 6 Step Solution for best results.