When you're focused on getting more of certain types of food, others become less appealing. Lead dietitian at Allara Health Felice Ramallo, MSCN, R.D., L.D./CDN agrees: "Addition-based nutrition focuses on 'crowding in' the foods that you'd like to have more of rather than excluding the foods that you'd like to have less of." For me, this meant processed foods.
Read MoreAt the end of a long day, you're probably dealing with two things: low energy and hunger—neither of which fosters creativity to plan a great meal. It's the same reason even build-your-own-meal restaurants often have pre-constructed menu items as well—not everyone wants to put in the effort. Sometimes, you just want to know what your options are.
This is why a menu can help. It eliminates the step where you're staring at the fridge knowing you have the ingredients to make something but feel unsure where to start.
Lead dietitian at Allara Health, Felice Ramallo, MSCN, R.D., L.D./C.D., agrees: "Some of the biggest barriers to healthy eating are feeling tired, hungry, and [having] low motivation at the end of an already busy day. By picking out meals or a menu to work from ahead of time, it can make choosing a healthier option easier."
Read MoreMisinformation abounds when it comes to polycystic ovary syndrome (PCOS), especially on social media. Understanding the data and what doctors actually do recommend is key.
Read MoreThe famous last words upon receiving the diagnosis of Polycystic Ovarian Syndrome are "come back when you want to get pregnant," and the patient goes off on their merry way with a pack of birth control pills. In traditional healthcare, the core of the issue is often forgotten. PCOS isn't just a reproductive condition, it is an endocrine (AKA hormonal) one. Hormones affect every body system. They affect hormones like insulin, alongside our sex hormones. While it may be harder to get pregnant, the majority of people with PCOS can. However, the majority of people with PCOS go on to develop heart disease or type 2 diabetes, another risk factor for heart attack and stroke I support Heart4PCOS because people with uteruses aren't just baby makers, we're people, and our heart health matters.
Read MoreI am the child of an immigrant (Cuban), and have a strong cultural identity on both sides in terms of food. We are a culinary/foodie family, and see food as so much more than nutrients; it's family, culture, connection, history, music, and joy.
Read More#PerelelHealthCheck is back. 👩⚕️ This time we’re talking about all things PCOS. ✨ Join actress and PCOS advocate @andrealewis in conversation with Perelel Medical Co-Founder @bbayati, MD, OB/GYN and @allarahealth’s Lead Dietitian, Felice Ramallo, MSCN, RN.
Read MoreLike Blank, Ramallo has PCOS and has experienced firsthand how the current care model leaves women in the dark on how to manage the long-term condition. “The first line treatment is identified as lifestyle change: increasing physical activity, improving diet, sleep and mental health,” says Ramallo. But this treatment model is not easy for people to navigate alone. Dr. Huddleston adds, “Weight loss is what gets recommended for people with PCOS all the time but that next step in supporting the patient [following diagnosis] is not in place.”
Read MoreLearn about responses to common questions regarding PCOS, how it affects fertility, what “types” exist, and much more!
Read MoreYour skin is the biggest barrier between your body and the outside world. It works hard to protect against the sun and environmental pollutants that can cause it damage. All that hard work can begin to show on your face, literally, through freckles, sunspots, hyperpigmentation, wrinkles, and sagging, and even lead to development of skin cancer, says Felice Ramallo, RDN, lead dietitian at Allara in Rochester, New York. Antioxidants for skin, however, can reduce and reverse the oxidation in skin cells caused by UV damage and stress to the skin over time, she adds. The good news: Following a balanced diet filled with plenty of antioxidants—along with getting enough sleep, exercising, and managing stress—is one of the best ways to improve the appearance and health of skin, from the inside out. Here are the best antioxidant foods to add to your diet for glowing skin.
Read MoreDr. Stacy Henigsman and Dietitian Felice Ramallo from Allara Health explain the connection between Hashimoto's disease and polycystic ovary syndrome (PCOS) and how to manage both conditions.
Topics include:
What is the connection between Hashimoto's and PCOS?
Common signs and symptoms of PCOS?
Possible PCOS symptoms a Hashimoto's patient should consider
Importance of diet in dealing with PCOS symptoms
What medical treatments can help treat PCOS
Diet and lifestyle changes that help both Hashimoto's and PCOS
Audience Q&A
Here Dr. Dan and I talk about my journey into PCOS, what exactly is the condition, how it affects insulin resistance, infertility, nutrition, sleep, stress, mental health, and my work at Allara.
Read MoreIn this episode of The Wellness Revolution, Felice Ramallo gives us listeners more details about PCOS, explaining everything about the causes, the signs, and the options of treatment. Felice also explains the impact that PCOS may have on weight loss and the connections between PCOS and a variety of different topics in our day to day lives like sleep, exercise, diets, and stress. Tune in!
Read MoreFelice Ramallo, MSCN, RD, LD, and Lead Dietitian at Allara, the comprehensive care women’s health platform designed to serve women with Polycystic Ovary Syndrome (PCOS) provides us answers to FAQ’s regarding PCOS & weight loss/management in this article.
Read MoreListen to the Key Nutrition Podcast host, Brad Jensen, and me discuss topics ranging from PCOS to intuitive eating at health at every size.
Read More#BreakTheSilence this #PCOS Awareness Month… @allarahealth and @pcosgurl join us to share personal stories and about options for #PCOS patients.
Read More“There is no one diet or strategy that treats everyone’s PCOS,” says Felice Ramallo, MSCN, RD, LD and Lead Dietitian at Allara. “Work with a registered dietitian (RD/RDN), figure out what supplements and foods work for you, and don’t lose hope. The diagnosis is not a death sentence for your fertility and long-term chronic disease risk, as long as you take agency over your health.”
Read MoreWhile the advice is simple enough, sometimes the thought of planning what to eat for breakfast, lunch, and dinner, can just be...too much, particularly in the midst of a busy week. So, to give you a break, Ramallo shares this handy-dandy meal plan for people with PCOS (or really anyone looking for a guidepost to balanced, nourishing meals).
Read More“Nutrient-dense means that beyond the macronutrients (carbohydrates, fiber, fat, and protein) in a food, there are also a wide variety of micronutrients, such as vitamins and minerals, in addition to powerful antioxidant chemicals and pigments,” adds Ramallo. “A balanced and nutrient-dense eating pattern properly fuels the body, should be easy to maintain (with practice), and decreases the insulin resistance and inflammation that propels PCOS symptoms.”
Read MoreWhen it comes to commonly misunderstood or invisible illnesses, such as PCOS, determining how to manage it can be difficult. That's because there are plenty of misconceptions about the best (and the worst) ways to keep PCOS symptoms from flaring—many of which are related to diet…According to lead registered dietitian at Allara Felice Ramallo, MSCN, R.D., L.D., the very best nutrition tips for PCOS patients are actually quite simple.
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