WHAT I EAT for Balanced Hormones & PCOS on a Plant-Based Diet
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- Опубликовано: 14 окт 2024
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Today I'm sharing the anti-inflammatory, low carb, and plant-based diet that I'm eating for balancing hormones and managing my pcos symptoms! In this What I Eat in a day vlog I talk about why I don't call myself vegan and why I'm eating plant-based and anti-inflammatory foods.
I make a protein-packed dairy free yogurt bowl for breakfast, a quinoa salad for lunch, and THE BEST vegan bolognese with zucchini noodles EVER! Recipe below! The recipes I shared are higher in protein, fats, and fiber and low in carbs. The carbs I do eat come from whole, natural sources like fruit, vegetables, and seeds.
My plan is to share how I've been balancing my hormones with you guys soon!
Mushroom Walnut Bolognese Sauce Recipe:
MUSHROOM WALNUT MIXTURE:
2 cups brown mushrooms
1 cup walnuts (or sunflower seeds)
1 tsp dry oregano
1 tsp dry basil
1/2 tsp garlic powder
1/2 tsp salt
1/2 tsp pepper
SAUCE:
1 tbsp avocado oil
1 onion, diced
1 stalk celery, diced
1 cup chopped bell peppers
2 tsp gluten free tamari or coconut aminos
2 tbsp tomato paste
1 15oz can organic tomato sauce
Steps:
1) Pulse the mushroom walnut mixture ingredients in a food processor until coarsely chopped. The texture should resemble ground meat.
2) Meanwhile, heat the avocado oil over medium heat.
3) Add the onions, celery, and bell peppers with a pinch each of salt and pepper. Stir. Cook for 5-7 minutes until vegetables are tender.
4) Add the mushroom walnut mixture, stir, and cook another 3 minutes.
5) Stir in the tamari sauce and tomato paste. Cook another minute.
6) Stir in the canned tomato sauce. Lower heat and cook for at least 10 minutes to allow flavors to incorporate.
7) Serve over your favorite kind of pasta and garnish with herbs. Enjoy!
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Hey there...
I’m Jordan, and I’m a lover of all things holistic health and wellness. I upload weekly lifestyle videos about:
Eating healthy, unprocessed, plant-based food
Meal planning, cooking, recipes, nutrition, holistic health
and life as a health coach, graduate college student to become a Nurse Practitioner!
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#whatieatinaday #jordanwaddell #pcos
*This video is for informational purposes only and does not substitute or replace medical advice. Some of the links in the description may be affiliate links, meaning, at no cost to you, I will earn a commission if you click through and make a purchase. Thank you for your support! :)
This video is not sponsored. All opinions are my own.
This is crazy that I just found your channel. I was recently diagnosed with PCOS and I’m trying to incorporate more plant based meals into my diet AND IM CURRENTLY IN NURSING SCHOOL AND AM WORKING TOWARDS BECOMING A NURSE PRACTITIONER!
OH my goodness! We're like soul sisters! So nice to meet you Alyssa! 👋🏼
Omgosh! You wrote this two years ago, so not super recent for you. But I just got diagnosed with PCOS and I’m in my final year of nursing! I don’t want to become an NP though. I want to become a nursing professor ^_^ how are you managing your PCOS now?
Got cured of PCOS with the herbal medicine from DR RORPOPOR HERBAL on RUclips whose channel was the primary convincing platform that made me use the herbs..
Omg this is life changing I’ve lost like 20 pounds this month tysm
Seriously?? I'm just starting
For real transformation you need perfect diet plan and training plan. The website called AgogeDiet do it for you. I lost 14lbs in one month!!! Isn't that amazing!?
@@rinkuless I use that all the time thx
Just remember Losing weight too quickly can be more harmful than good!
@@PrincessJordie thx I know I just try to keep doing what’s right for me :)
I love your approach to maintaining a plant based diet. I love that you allow grace and don’t stress you self out if you go off course a little. This is something I struggled with, constantly beating myself up if I eat something that is not completely plant based.. your video helped me gain a new perspective!!
Ahh this is so true! I try my best to challenge that "perfectionist" voice that creeps in. We're human living in a challenging world with real barriers. We do our BEST! :)
We absolutely need to be friends 😂 I live in Ohio and cannot tell you how many times my “night out” is me spending an hour or two just wandering the isles of Whole Foods.
YESSSS. Girl we could do some damage in there.
I live in Ohio too! I don't go to Whole Foods often, I don't pass it that often. I really enjoy going to Mustard Seed! I pass by there at least 2-3 times a month.
Hihihi, I would do that too, not that I have excess to that specific store, but spending was to much time in alternativ food stories has been a hobby of mine since I was very little ^^
🙋🏾♀️ I live in Ohio too! I love shopping at Trader Joe’s & Whole Foods. I have to travel 45 mins to get to either store, so it becomes a nice little getaway of “ me time” since I’m gone for 4 or 5 hours! 😂
I would love if you made a grocery haul for your favorite plant based recipes! I have pcos and recently went vegan/ planet based about 3 months ago and I have the hardest time buying the right amount of groceries for meals. I usually buy to much or to little 🤷🏼♀️ my husband doesn’t eat like me so I the struggle is real. I’m trying to focus on my gut health and hormone balance to so that would be super helpful! Love your videos!
Thanks Tynisha! I got you...grocery haul, meal plan/prep will be coming SOON!
Jordan Waddell Thank you! 💛🥰 I appreciate you responding
Did your pcos improve after going plant based ? My girlfriend has been diagnosed with pcos and im trying to get her to change her diet
I 100% identify with the way you view your diet. I only make nourishing plant based whole foods when I'm home. But I'm not going to not live life because of strict limitations that are placed around being "vegan". I try my best and I do what I can and I feel good about the food I prepare at home and make the best decisions I can when I'm with family or friends that are not vegan.
Thank you for the inspiration! I have PCOS and hypothyroidism and recently switched to plant-based from keto. I hope my diseases eventually go away and my weight stops fluctuating so much. Please keep us updated on your journey. It helps to know there’s hope.
Thank you for sharing this! Keep trying new things and following your intuition - don't give up! You deserve to feel good and find what works for you :)
I want to personally take time out to appreciate DR RORPOPOR HERBAL on his RUclips channel for the herbs medication I ordered from him in curing my PCOS disease ruclips.net/channel/UCkZwKW6qES4dXDWzb0YQErA
enjoy your carbs girllllll get as much whole foods in as you can your body needs it xx
I hope you guys try out the mushroom bolognese recipe - it was SO GOOD! Leave any video requests below :)
I plan on trying it!
Tried this last night and it was life changing. My husband is a meat LOVER and couldn’t tell a difference. Tossed sauce with pasta for him and with Zoodles for me. This is literally restaurant worthy. Thanks for sharing.
@@cltguy1982 WOW! So glad you and your husband enjoyed it! 🙂It is DELISH!
I was just diagnosed with PCOS, all my symptoms aligned with it and my menstural cycle has always been irregular, sometimes skipping 5 months at a time. I don’t want to take birth control to mask the problem I really want to change my eating to heal my body naturally. Thanks for these ideas! I’m so lost learning what and what not to eat. I subscribed 🥰
Thank you for subscribing Leah! 😊Thankfully, there is a lot of info out there on PCOS now, but sometimes it can be hard to weed through all the "recommendations" and do/do not eat lists. But most agree that just making your diet mostly real, unprocessed food is helpful!
You are so right about the mushroom bolognese! I LOVE it! Thank you!
It's so good!
Please continue to make videos 💕 I appreciate all the knowledge you share especially all the meal/food ideas.
I am an undergrad nursing student at OSU and have been watching for a long time! I saw you by the elevator in the hospital and would have said hi if I wasn't with my clinical group & instructor haha. Love your videos :)
Omgosh, please come say HEY next time! We have to chat! I hope your semester is going well! I'm off to clinical today :)
@@jordanwaddell Yes! Thank you, hope yours is going well too!!
love the video! also try out the do-it-yourself freshly ground almond butter from whole foods if you haven't already, it is sooooo good!!
Oh my gosh I do need to try that! I'm worried my blender won't handle it 😅
Jordan Waddell lol no you blend it there in the store into a plastic container and you pay for it based on weight. The Whole Foods I go to has it by the produce section
@@ami21390 Ohhh! 🤦♀️Haha! Yes, I know what you're talking about! Totally - I need to do that!
Wow that last recipe I’m gonna try it looked so easy too! Love this video. Just starting my hormone balancing journey! 😬
I'm so glad you loved the video Caleigh! 💛
Omg I’m so happy I found your channel! I love your videos !💕💕💕
Ok, that quinoa, onion, Brussels sprouts bowl looked amazing! 👀 🤤
So good!
Omg, I never thought to use mushrooms & walnuts for a meat substitute. I tried with just walnuts & it was ok, but seemed like something was missing. I will try your mixture to make spaghetti.
It's so delicious! I hope you like it!
Mushrooms are great as a meat substitute if prepared right. Especialy oystermushrooms! If it interests you, look it up there are so many recipes out there! Mushrooms get a nice somewhat meaty texture and a very round and rich umami flavor if browned properly and enough moisture is expelled, it is amazing! I never liked mushrooms before but since I have seen a very interesting video on a channel called "wicked kitchen" and tried it out, I could eat mushrooms every day all year long ^^
The ground beef substitute thing I have not tried jet though
Wow, the mushroom and walnut mix looks just like ground beef 😭😭 yaaaass!
It's SO GOOD. Highly recommend 👍
Plant based has often been considered the same as vegan. However, you can be plant based and not vegan, vegan plant based, vegetarian plant based and even vegan that’s not necessarily plant based (all the “unhealthy” vegan meals) the most technical definition of plant based is eating mostly plant centered foods. If you havent read How Not to Die by Michael Gregor MD you totally should! Very, very interesting book
LOVE Dr. Gregor!
I just discovered you by chance and I have learnt SO much from this video! Thank you so much for sharing!
You are so welcome! I'm so glad you found the video! :)
Looove this, thank you! ☀️
I love your channel and this video :). Also, can you list all the skincare products you use? your skin is GLOWING! Thanks in advance.
Of course!! I'll do an updated skincare video soon! I've really got it down right now 👍
love your content♥️
Atleast you know the difference. Best of luck with your health.
Hii what chocolate brands would u recommend and what was the one u we’re eating? :)
That sauce does look life changing. Def trying that.
I want to personally take time out to appreciate DR RORPOPOR HERBAL on his RUclips channel for the herbs medication I ordered from him in curing my PCOS disease ruclips.net/channel/UCkZwKW6qES4dXDWzb0YQErA
Hi thanks for the video what protein powder brand do you use ? Thanks
Hi there! A great plant-based protein option is Nuzest Clean Lean Protein. I really like the vanilla and get it from Amazon!
I am wondering what would help with reducing hot flashes? I had a complete hysterectomy,.. so no ovaries and the hot flashes keep me up so much at night. Do you have any suggestions? Thank you! I’m a new subscriber.
Thank you for sharing this with me, Gail 🙂That must be really frustrating! I can't make any specific recommendations, but I would recommend Sara Gottfried's work. She has a good blog post here: www.saragottfriedmd.com/navigate-perimenopause-menopause-naturally/
for future reference (so i can make it) 8:13 is the bolognese
Hi, What protein powder do you use? I'm using a Vegan one right now But I started doing research on PCOS in more detail and read that Soya is no good so im looking for an alternative vegan option without Soya..
Im UK based but just wanted to know if the one you use can be bought. Many thanks
Hi, I've been eating only Plant Based for the last week, and have GAINED more weight! I eat quinoa twice daily - that's the only carb... Whereas before, i didn't touch any pseudo-grains at all. I really wanted this to work for me.. .but looks like my body just wont tolerate carbs :-( (I'm insulin resistant)
Hi Diana! Thank you for sharing this. It's true that we're all different. You are the expert on YOU! 💛
Another wonderful video! Thank you so much for sharing 💚 So great to see that someone with PCOS can have a healthy plant based lifestyle focused on whole foods and not just carb counting. Love it! Also curious what protein powder do you use? Thanks Jordan! 😘
Thanks Rachel! Your comment makes me smile 😊Right now I'm using Truvani vanilla - delicious and super simple ingredients! It's a tad pricey, so I also like Sunwarrior vanilla and 22 Days Nutrition vanilla brands!
Awesome! Thanks so much!
Love your truth in this video! Makes me more Inspired as I’m trying to become mostly plant based
Girl, you got this! It was a slow transition for me, and that's why I like the term plant-based because it's not about perfection.
how can you gain weight on a plant based diet? Besides working out with lifting weights and eating protein?
It's possible to gain weight with any way of eating! If we're consistently taking in more energy than our body needs, weight gain will happen.
thank you so much... know how to eat...❤
We love that brand of yogurt! It’s so good.
It really is!
Love the recipes ♥️
Thank you!
I'm new here . How long have you had pcos? I've only been diagnosed for about a year now and cant get right with a diet. Been thinking of going plant based for a while. Thank in advance for any replays.
Thanks for sharing that! I was told by a doctor I have it over 2 years ago. Go easy on yourself :) Everyone is different - keep trying things that feel right for YOU. You certainly don't have to be 100% plant-based. But more plants in the diet is good for EVERYTHING :)
You could blend that in the ninja then Add your stuff n the Bowl too
I don't see why not! :)
I was just diagnosed with PCOS, I'm 17. I'm trying to treat it naturally instead of just going on the pill. Do you have any suggestions for diet? Vitamins? Anything else holistic that can help ?
Hi Adrian! :) I HIGHLY recommend the book WomanCode by Alissa Vitti. It's a fun read! She had PCOS and she breaks down the diet, exercise, and lifestyle changes she made. It is pretty much what I follow as well. Her website is floliving.com.
@@jordanwaddell okay, I will surely check it out! Thank you!
@@adrianhall9570 If you ever have specific questions, you can email me anytime jordanlwaddell@gmail.com :) We have support eachother with PCOS!
Does it actually help reverse pcos symptoms?
How have your journey been. Doing a plant base lifestyle do you see a change in your PCOS symptoms
I cant wait to try!
Thanks!! Hope you like it!
Love your videos thank you :)
You are so welcome!
This is great thanks. I have PCOS and Endometriosis and I am trying to eat better
Hey Wanda! Have you ever checked out the One Part Plant website? It was founded by Jessica Murnane, who has Endometriosis. She has some great resources and started a program called "Know Your Endo."
@@jordanwaddell No I haven't but I will now. Thanks
How did you know you had PCOS I feel like their is so many women out there with it now but don’t know much about it
I went to an OBGYN who diagnosed me!
All of your meals look sooooo yummy!!!! Never thought about using flax seed to thicken yogurt, the lemon junk on the Brussel sprouts, the pasta sauce....🤤🤤🤤🤤🤤🤤🤤🤤🤤🤤🤤🤤🤤🤤🤤🤤
If I ever win the lottery I’m hiring you to be my personal chef!! 🤣🤣🤣
Aww thank you!!!
Made me feel hungry!
What protein powder did you use?
I typically use a vanilla pea protein. I really like this one from Nuzest: amzn.to/34I7Yna
Wow that Pepper grinder is shaped like a giant knob 😂 I got a little shock, good for a laugh.
Where do you find that monk fruit chocolate bar?
Thrive Market!
I want to personally take time out to appreciate DR RORPOPOR HERBAL on his RUclips channel for the herbs medication I ordered from him in curing my PCOS disease ruclips.net/channel/UCkZwKW6qES4dXDWzb0YQErA
You lost me at the reusable straw in the lemon water, but then that weird “yogurt” concoction… ugh.. nope.
or eat before you leave I wouldnt want to make a hole scene every time a go somewere and ask what they put in the food
That works too! Whatever is best for you 🙂
can you share how or what ingredients you put in mashed cauliflowe?⛄🐾🍋
Yes! I followed this recipe: downshiftology.com/recipes/mashed-cauliflower/ but also added a splash of unsweetened cashew milk and nutritional yeast :)
I love that yogurt
Me too!
Jackson 🐶❤️
He loves being in the kitchen with me!
My period is regularly.. I dont suffer from acne or anything im not fat my weight is perfect but i can't conceive doctors said that i had pcos i cant fertile.. Is this diet cant help me?
almond butter is expensive
It can be, for sure. I find it cheapest at Trader Joe's, Thrive Market, or at my Kroger I can get it for $5.
Love you . ❤❤
Omg I bought that same jar of almond butter last week and my husband was so put off that it cost $15 🤣
Oh wow! Haha! I know - they can be pricey. I like to get my almond butter from Thrive Market or Trader Joe's - MUCH cheaper!
I signed into my account just to subscribe to you :)
Aww Rae! That makes me so happy!
Being plant based is safer cause then you don’t have to worry about the vegan police coming for you!
Unfortunately, that is pretty true!
Jordan Waddell ☹️
@@jordanwaddell Yeah! Damn us for caring about animals getting killed. So sad.
Yumm =]
Vegan ➡️ Vegetarian ➡️ Carnivore here. I hope you try it for yourself eventually. It has changed my life.
Life is about evolution and growth :) We all go through periods where we experiment and do what we feel is best in the moment. No shame in that.
@@jordanwaddell No shame here, maybe some regret that I didn't figure out the optimal human diet sooner. But that's hard to do with so much misinformation and outright lies in mainstream media.
Keto -> Carnivore -> Plant-based here 🥰
Wait what? I had no idea you weren’t vegan.
Hey Molly! I explain in the video that my life is pretty much vegan, but I hesitate to call myself that and prefer plant-based so that I don't feel the pressure of perfectionism.
What I find true about people who are plant based is that they are more focused on the health aspects of it. If you consume dairy products on the side or like purposefully purchase leather or other animal products, you're not vegan and shouldn't claim to be. She doesn't state she's vegan and doesn't really talk about animal welfare, she talks about FOOD for HEALTH which to me is different. I feel there is a very fine line between plant based and vegan. It's not about being perfect, it's about limiting the amount of harm you're causing that you have control over. You don't have to be perfect, you just have to try your best and not give into convenience. At least she is getting it out there that plant based foods are the way to go!!!
Yes, I watched it. I had just assumed, which is my bad. I think I’m just the most bothered that she said when she goes out to restaurants she just “lives her life”. As an ethical vegan that’s a bit hard to hear. But I’m still grateful for all the good meal ideas she’s put out there.
Thanks for your support ladies! To be clear, I care very deeply about animals and would NEVER purposefully buy anything food, clothing, or cosmetic related. But as a human, I know for sure there are times I wasn't perfect and didn't know it. There are many people who live in parts of our country that make it extremely difficult to be vegan. I'm here on this channel to share the health and delicious benefits of plants. My ethics are for me. I'm so thankful for the people who do share their ethics, because they inspired me. For me, right now, I choose to make those decisions for me, and I know I'm making a difference - as are both of you! :)
I wish I liked that yogurt . It tasted awful
You could definitely use your favorite yogurt :)
You could definitely use your favorite yogurt :)
That's disgustin' lookin', put some barbecue pork ribs in that.
You can if you want. However, we are choosing not to do so.
love your videos!
Thanks Erin!