PCOS & Weight Gain

April 8, 2017

We’re sharing how it’s possible to overcome the complex health condition called Polycystic Ovarian Syndrome or more frequently termed, PCOS. It affects between 5 to 20% of women who are of child bearing age … but many don’t even know they have it since they’ve never been diagnosed. We’ll look at some of the signs and symptoms of which includes infertility; PCOS is believed to be responsible for about 70% of infertility that couples experience.

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JENNIFER: I am Jennifer Schmitt; nutrition educator and I am thrilled to say I have overcome a very serious eating disorder through nutrition. So yes, I have that nutrition passion, not only because of how nutritionists helped me, but also in seeing how others have overcome serious health conditions by changing what they put in their mouths every day. And frankly, my friends and family kind of get tired of hearing all the talk about the real power of food. So I'm pleased when I get to host Dishing Up Nutrition to give my family and friends a break.

BRITNI: Good morning. I am Britni Thomas. I am a registered and licensed dietitian and co-host of Dishing Up Nutrition this morning. Jennifer has overcome an eating disorder and I have overcome another complex health condition called polycystic ovarian syndrome, also known as PCOS. So today we are going to talk all about how and why people gain weight easily when they have PCOS.

MARCIE: It's going to be a good show, girls. I'm glad to be on with you this morning. I’m Marcie Vaske and I'm a licensed nutritionist, and as we've stated, all of us here today have all dealt with some serious health issues. And, like Jennifer, I've also overcome an eating disorder with the help of nutrition. And some of you might be asking, “Well, how did you do that with nutrition?” Well what I really realized was that I had many food sensitivities. I think, Jennifer, you found that you had some food sensitivities and once I stopped eating dairy and gluten things became a lot clearer for me. And I had a lot of relief with that chronic pain that I was having in my stomach. But enough about me and all that jazz. We're here today to talk about something that's really important, polycystic ovarian syndrome.

So, what is polycystic ovarian syndrome or otherwise known as PCOS? It's how it's something that affects women. So, it's a women's disease, but really in a roundabout way it does affect the men in our life because PCOS is actually believed to be responsible for about 70 percent of infertility that couples experience.

JENNIFER: Yeah. And I bet that's new information for people. Yeah, it may surprise you that PCOS affects between 5 to 20 percent of women who are of childbearing age.

BRITNI: And so, we know that PCOS negatively affects fertility. But what else does that affect and why do some people get PCOS?

MARCIE: That's a great and loaded question because PCOS is a complex situation to have. And as nutritionists, we work with a lot of women experiencing this, and most often it's because they want to have a family. They’re ready to start their family and they want to figure out how to do it in a healthy way. We said that 5 to 20 percent of women have PCOS, but they don't even know it. So many women, even some clients that I've had, I've asked the question and they say they don’t know. Maybe we should go back and review that a little bit. So let's take a look at some of the symptoms that women may be experiencing.

JENNIFER: Yeah, let's look. One of them, certainly weight gain is one of the leading symptoms. And many of these women are actually considered obese.

MARCIE: And in fact, research shows that 60 percent of women with PCOS are obese, which is a great number. But other symptoms women with PCOS will experience could look like acne or thinning hair on the head, which is called alopecia. But what they're going to find is that they're going to have excess body hair elsewhere, and no woman wants excess body hair anywhere. So, it's going to be facial hair, chest, they might find it on the back, or upper arms or legs. We can make light of some of these things just to get through it so we don't cry, right? Nobody wants the extra hair. But this is really frustrating symptoms for these women to have.

BRITNI: Absolutely. And another big symptom is irregular menstrual cycles. And sometimes that actually starts in adolescence.

JENNIFER: And some women with PCOS develop ovarian cysts. So, what are ovarian cysts? Well, think of them like little pimples that are cysts that develop inside of the ovaries which can break open, causing severe pain, which is not fun. I have friends that this has happened to and they've ended up in the hospital. But what exactly does polycystic ovarian syndrome mean? Well the word “poly” means many and cystic means that there are little sacks of fluid that are called cysts inside the two ovaries that women have. And these cysts can actually break open. So, think about if you've ever had an acne brain break out and maybe one of your pimples pops. That hurts. That's really painful. Well, that's what it's like when a cyst breaks inside the ovary, but it's a lot more painful. The other factor that's so frustrating is that these women with PCOS can gain weight very easily.

BRITNY: Yeah, I have had that happen to me twice. And let me tell you, it is not a fun experience at all. And it's important to mention we're talking about a lot of different symptoms that women can have, but it affects every woman very differently. So, some women may have all of the symptoms that we've talked about and some of them may only have a couple. And even though the condition is called polycystic ovarian syndrome, some women with PCOS don't even have cysts on their ovaries.

MARCIE: Isn't that interesting? Yes, and that's great to point that out, Britni.

BRITNI: But, getting back to the weight gain piece, because that does affect so many women with PCOS. I'm sure you ladies have heard people say this and some of your listeners have probably said it. “I just look at a brownie and I gain five pounds!” I just had somebody tell me that yesterday. And I thought, well that's how it feels for many women with PCOS. They have to be very careful about what they eat. And I personally know I have to be very careful otherwise I can gain weight very easily.

MARCIE: And last week we had Gary Taubes on Dishing Up Nutrition. He was actually discussing his book, The Case Against Sugar. And in his book, he talked about how the rate of diabetes has increased since people have been eating more and more sugar. We can see that with our clients and just in general society. But guess what, he also related that the increased rate of PCOS with women eating more processed carbs and sugar were found as well. So, there's some correlation there, I think we’re finding.

BRITNI: Absolutely. And there's different types of PCOS, but at the root of it for most women is this insulin resistance we're going to talk about. So, that gets back to the processed carbohydrates, all the sugar that's in our food everywhere.

JENNIFER: Yeah, that's right, Britni. Because weight gain is one of the most common symptoms, what's the connection to insulin resistance? In our Weight & Wellness series we graphically explain insulin resistance. In fact, I just did this in my class on Monday in Lakeville. So, let's try to help you visualize your cells, which have become resistant to insulin.

MARCIE: All right, everybody, get your thinking caps on. Here we go. So, first think of all the cells we have in our body. I'm always talking to my clients about their cells and they look at me like I’m a little crazy, but I assure them that their cells are very important. So, each cell has little insulin receptor doors that will open and which allows the insulin to carry that glucose or sugar into the cell for energy. So, what happens if we eat too many processed foods?

BRITNI: Well, when we eat those carbohydrates, our body tells our pancreas to make insulin. And if we're eating too many processed carbohydrates, then our body produces too much insulin. That actually coats those receptor doors, causing them to partially close. So, some of that extra glucose that isn't getting brought into the cell, that's just going to get stored as body fat.

JENNIFER: Insulin is our primary fat storage hormone, and it's also a master hormone, which means it affects many different hormones and in turn affects different areas of our body.

BRITNI: So, that insulin resistance is actually when your cells have developed like a covering, a crust over the top of the receptor, which blocks that ability for glucose to get carried into our cells as efficiently. And before we talk about this more, we need to take a commercial break already.

You are listening to Dishing Up Nutrition. And today we are discussing how PCOS and how weight gain is connected.


MARCIE: Welcome back to Dishing Up Nutrition. We get a lot of great feedback from our class participants. Right, girls? It is so fun to read it all. And one of our participants, Molly, who just completed our 12-week Nutrition 4 Weight Loss program, she was so excited and jazzed about her new, improved health and what she had to say was, “My blood sugar numbers went from to 296 to 100 in 12 weeks.” Which is fantastic, and so hard to do. She says, “I actually reversed my type 2 diabetes. My skin is much better. My anxiety is gone. My sleep is better and I'm so, so happy. Great feedback. And she also says that Melanie and Oralee, who are teachers, she says are amazing teachers and I feel like they saved my life. I am in this for life. Thank you from the bottom of my heart.”

So, what a fantastic story. I’m so happy for her. And it's those great stories of health improvement from just eating real food! And fasting blood sugar readings at the beginning of the class, like I mentioned were 296, went down to 100. And 296 is high. That's dangerously high. So good work, Molly, we're really proud of you and thank you for sharing those words.

BRITNI: So, before we went to break we were talking about insulin resistance and what that even means.

MARCIE: That's right. So, we need to dig just a little bit deeper. We have the basics, so how does this relate to PCOS? Well, women with PCOS really seem to have a defect in their insulin-signaling pathway, which means they can become insulin resistant much more easily.

BRITNI: Yeah. So, what does this mean if you have PCOS? And what does insulin resistance mean for you? Well, you really have to reverse this insulin resistance to be able to reverse your other PCOS symptoms. They are so connected and that was absolutely a key part for me and I know my body is more sensitive to carbohydrates than my friends and family members. So, I just have to be really mindful on a daily basis. But, I know that we have so much information and support, you too can also reverse your insulin resistance and if you have PCOS you can reverse your symptoms.

MARCIE: That's an amazing thing, right? And so, I think just saying that gives people so much hope.

BRITNI: Absolutely. And we do that through food.

JENNIFER: Food and real food. Yup. We say it all the time. Real food is so powerful, just like Molly’s story. Women who have too much insulin, creating a state of insulin resistance, may often struggle with their sex hormones because the insulin resistance can also affect those hormones. I think we often forget that insulin is actually a hormone. And women with PCOS have a seven times greater risk for developing type 2 diabetes. And why is that? Because insulin resistance can lead to type 2 diabetes.

MARCIE: It certainly can.

BRITNI: That is an alarming statistic. So, I've just come to realize I have to be in charge of my own food. I am the captain of my own ship. I have really eliminated or limited those processed carbohydrates. So, you might be wondering what did I do? Well, these foods, I'm not going to say never, because I'm not perfect, but they hardly ever cross my lips. Pasta, juice, brownies, granola bars, donuts, sweetened beverages, and of course the list goes on and on. So, maybe think about what are you eating that has so much sugar? Maybe you're grabbing a Gatorade after you work out thinking that you're rehydrating yourself. Well that 20-ounce Gatorade is giving you nine teaspoons of sugar. It’s sugar water, basically.

MARCIE: It is. It’s just terrible. I wish they would quit promoting it, but we’ll live through it, right girls? They’ll come to Nutritional Weight & Wellness and we’ll talk them off the ledge of their Gatorade. And actually, I've helped a couple of clients that have come in into my office looking for some weight loss. And both of these women were wanting to get pregnant, but they have PCOS and they were on birth control for their symptom relief, but they wanted to do this in a healthier way. So, what we did is just sit down and put a meal plan together that helped to balance their blood sugar and work on that insulin resistance. So, what did they have to do? They had to stop eating the cereal in the morning with milk, and they had to stop grabbing that quick granola bar like you said. Granola bars? Guess how many teaspoons that has? 7! So, people are like, “Oh I just had a granola bar.” No, you just had 7 teaspoons of sugar is what you really had. But as I worked with these women, their insulin resistance slowly started to heal itself and their blood sugar was more balanced, and they had a lot of symptom relief. So, it was very exciting.

JENNIFER: That’s a powerful story, Marcie. The power of real food again. So, giving up sugar and processed carbs is hard. It's hard for me, which is why I see my dietician, Britni, every month because I don't want to go back to my old ways. I've said it before, my meetings with my nutritionist have been life saving for me.

MARCIE: Yes, life saving for sure. And a journey. And again, last weekend we had Gary Taubes on, the author of The Case Against Sugar, and he pointed out that our nutrition researchers in the 1960s gave us the wrong information about nutrition and health. Can you believe that? We got the wrong information. And, here's one example: A researcher named Ansel Keys, right here from the University of Minnesota, pointed the finger at saturated fats as a cause of weight gain, diabetes, and heart disease, which we are now realizing was wrong. Wrong information. And the real culprit is sugar and processed carbs. So, these foods will lead to type 2 diabetes, that insulin resistance we keep talking about, and then possibly PCOS, and of course weight gain.

I think we have to go to a break. So, you are listening to Dishing Up Nutrition and today and we're discussing polycystic ovarian syndrome and weight gain. We talked earlier about one of the causes of PCOS is insulin resistance, and coming up later this month is our popular Weight & Wellness weekend series. In class two of these series you will learn all about our insulin resistance. We've been talking about so much today and how to keep your blood sugars balanced. This is great for people who live out of town so that they can come into our great state of Minnesota and take our six-week series class in just one weekend. And you'll learn from six different passionate educators. You'll receive the Weight & Wellness cookbook and Nutrition Guide and RN’s, don't forget you can receive 14.4 CU’s and you'll be treated with a delicious lunch and snacks.


BRITNI: Welcome back to Dishing Up Nutrition. Because of my past eating habits, I struggled with PCOS, so I get it. But, I also believe that you need to be diligent and be careful about what you’re eating so you can reverse that PCOS too. So, I encourage you to make an appointment with one of the nutritionist at Nutritional Weight & Wellness. Most women do best, especially at the beginning, to come in very frequently, so maybe biweekly, some people feel like they need every week, to help conquer your cravings, reduce that insulin resistance, and rebalance those hormones.

MARCIE: Because it's hard to do. And for many women and people it's just learning a whole new lifestyle. So, it can be radical change.

BRITNI: Very overwhelming. And so, we can support you through that. So, call us at 651-699-3438. If you have any questions, I will personally return your calls, and this will be true for long distance callers as well. So just leave your number and name and then I will call you back and we can talk about it because I totally understand your frustrations and your insurance might even cover coming in, which is an amazing perk. And then I also help women with the fertility problems with PCOS as well. So, again, my name is Britni. Feel free to call, leave a message, and I will return your call.

MARCIE: We have all sorts of great nutritionists on our staff that are really helpful that way. So, before we went to break we were talking about a little bit of research, and that saturated fat maybe isn't really as evil as we once believed. Really what it is, is that sugar and processed carbohydrates are causing a lot of our disease in our society today.

JENNIFER: That's right, Marcie. As we look at the eating habits of 8-year-olds or 10-year-olds or even teenagers, what do we often find? Sugar, sugar, sugar. Their insulin receptors are just getting overwhelmed with the sugar, which requires the pancreas to produce more insulin, which leads down the path to insulin resistance, and for many, PCOS. So, how do we stop the sugar tsunami?

BRITNI: That is a good question. Well, we know that PCOS is a very complex health condition, and so is type 2 diabetes, so is insulin resistance. And very often we have these people with these health conditions and they're hungry all the time.

MARCIE: And they don't understand. “Why am I hungry all this time? I'm just eating like crazy!”

BRITNI: And they crave so much sugar and processed carbohydrates. So, as nutritionists and nutrition educators we really try to help them understand their hunger is a blood sugar problem. It is a biochemical problem. It is not a willpower issue and I really try to remind my clients and my class participants of this frequently because we so easily get very upset with ourselves. And then that can turn into a vicious cycle.

MARCIE: Well I don't think anyone's really been taught that you crave sugar because it's your blood sugar. I mean mostly they're just saying you can't take it. You can stand up for the challenge here. So, it's a whole mind thing going. It’s not just simple.

BRINTI: So that means women with PCOS really need to eat more frequently. If I don't, my cravings come back with a vengeance. So, when I get too busy and I don't have an afternoon snack and I'm driving home from work and I want pizza or a sandwich or some ice cream, I just know it's a blood sugar issue.

JENNIFER: That's right. It’s a blood sugar issue and people who don't realize that get into that self-blame. Britni, you had polycystic ovarian syndrome for many years before you even knew you had PCOS. What do you believe the cause was?

BRITNI: Well, I think there was maybe a few contributing factors, but what I do know is my eating habits in the past were not very good.

MARCIE: Would you like to share some of those lovely eating habits?

BRITNI: So, many carbohydrates. Lots of pasta, lots of bread, very, very, very little protein. And although I didn't buy low fat foods, I was not getting healthy fat in my diet that I now know is absolutely crucial for me. So, those foods were really just causing my blood sugar to be all wonky, creating the insulin resistance.

MARCIE: What was your favorite?

BRITNI: There were so many. Any sort of baked good.

MARCIE: And they were the foods you crave.

BRITNI: Oh absolutely. Oh, for sure. I could eat multiple brownies or cookies if they were in front of me.

MARCIE: So, you can relate to the brownie person that we are talking about at the beginning of the show. So, when you eat, eat, eat the correct foods you actually lose weight and you have less insulin resistance. That's what we're trying to teach today and that's what we teach in all of our classes. If you eat a type of good protein, so like a meat or a fish, and of course a nice variety of veggies and some good healthy fats at least five times a day, you're going to have much better blood sugar and working on that insulin resistance if you're struggling with that PCOS.

JENNIFER: You're going to have a lot more energy too. We also know that there are other reasons for PCOS besides those excess carbohydrates. Maybe you have food sensitivities like myself. Maybe gluten and dairy products are a problem for you.

MARCIE: That's a great thing to point out. Like myself, those gluten, dairy sensitivities could be an issue. Or maybe you've been exposed to toxic chemicals. A lot of people don't think about those pesticides and everything floating around in the air. But, what happens is that toxic chemicals can really create excess estrogen in our bodies. And so how is that affecting your hormones and PCOS?

Well it often takes one or two years to actually reverse that insulin resistance, even when people are very careful with their carb intake. But don't feel discouraged by one or two years because the point we want to make is that you can heal. And so there's a lot of hope in that. And Britni is our living proof in this room today that hard work and of course good support you can really turn that PCOS around for yourself.

BRITNI: Absolutely. Well remember a little while ago we were talking about those cysts that many people with PCOS get? Well, we understand, and researchers tell us that those little cysts or those sacs that are filled with fluid develop in some women's ovaries because of insulin resistance.

JENNIFER: That's right and you may be shaking your head saying, “How does insulin resistance cause those cysts to develop inside the ovaries?”

MARCIE: Well, insulin resistance causes inflammation in our body. So, it's also, then, creating those sacks and cysts in our ovaries. And in reality, PCOS is another inflammation problem going on in our body.

BRITNI: Yes absolutely. Well, and we know MS is an inflammation. We know that Crohn's, knee pain, lupus, heart disease, those are all inflammatory conditions.

JENNIFER: So, you guys, how do we get our cell receptors to open and start working again? Sugar and processed carbohydrates kind of cause that problem. So how do we open up those cell receptors?

MARCIE: You know, what really is neat is that researchers have found that when sugar is removed from the diet, cancer patients’ tumors stop growing in the diet of cancer patients. Isn't that interesting? So, you can see why we are always recommending really reducing that sugar to prevent any more disease in the body.

BRITNI: And so, we know weight loss is a huge goal for many women with PCOS, but another compelling factor to people to change their eating is their desire to have a family. And this was a huge driving factor for me when I first found out about it. My gynecologist told me, “Don't worry about it. We’re not going to have you change anything. “When you want to get pregnant, you just come and see me. I will give you a pill to tell your body to ovulate.” I walked out of that office and I was bound and determined to figure this out with just food and proper supplementation. And now I'm very confident that when I decide to have children in the next couple of years that it won't be an issue. It will be easy for me because I've done all this hard work to heal my body.

And as nutritionists we have a lot of women that come in with infertility problems and it’s hard to get these women sometimes to wrap around that it can be food related. So, we're going to talk about that more after the break.

JENNIFER: That's right. You are listening to Dishing Up Nutrition. If you struggle with type 2 diabetes, insulin resistance, obesity, or polycystic ovarian syndrome we recommend making an appointment with a Weight & Wellness nutritionist to get your food right. You may also have the added benefit of a new supplement we have that has Omega 7 in it. And as we mentioned before, or something that we're going to be talking about later, Omega 7 is a mono unsaturated fatty acid that helps to reduce insulin resistance by opening up the insulin cell receptors. The Omega 7 in our office is combined with Omega 3 and it's called Omegagenics Mega 10. It's Omega 3 and Omega 7 combined to lower that insulin resistance. Its recommended dosage is to take two a day and we will be right back.


MARCIE: Welcome back to Dishing Up Nutrition.

BRITNI: So, before the break we were talking about how many women come in with PCOS, and their goal is to get pregnant. And so, we really help them actually visualize how what they're putting in their mouth is going to drastically affect their PCOS symptoms and their fertility.

MARCIE: Right. Here's a little visual. If you can imagine a balloon getting bigger as you eat a cookie it's like that cyst growing every time you eat a cookie or a brownie. Some of that inflammation. But what we really want you to be doing is eating some good meat or protein, some good vegetable, and some good fats, and that's really going to help that inflammation go down in the body, therefore those cysts that you may be having reduce.

JENNIFER: Definitely. Again, we realize the intense cravings for sugar and processed carbohydrates that people with PCOS have. We get that. We understand that it isn't easy to change what you're eating. But we offer lots of delicious recipes in our Weight & Wellness Cookbook and Nutrition Guide and it really gives you a lot of variety. This works. We know this because we've seen it work and ourselves and others.

MARCIE: And Britni, don’t you have a great client story? Share it with us.

BRITNI: Well, one of my clients came in and she had been she had been doing fertility treatments for about a year at the time when she came in, and we ran over her history and her symptoms and although she was never diagnosed with PCOS, I really think that that was the underlying problem at hand. And so, she had stopped her fertility medication. And we had her change some things. Adding healthy fat was a huge, huge thing for her. And so, by making those changes with food and proper supplementation, she actually got pregnant within a few months and she had a healthy baby boy.

MARCIE: That's so exciting! And so much hope for people out there that are struggling with PCOS or any condition, really, that we’ve talked about today. Food can heal and food can change your life. Jennifer's another living example of that here today.

JENNIFER: It changed my life for sure. Did your client have food sensitivities, Britni?

BRINTI: Yes, she did. So, she actually needed to eliminate gluten and dairy. And as we talked about earlier, PCOS is a very inflammatory condition. So, we find working with those women that often they do have some food sensitivities at hand that are really just creating even more inflammation in their body.

MARCIE: Right. Exactly. And did she do a food journal to kind of help her find that out? Or how did she make those transitions? Because they're hard, when you tell clients to say “Hey, no dairy.” They look at you either with tears or like, “No way. I’m not doin it.”

BRITNI: Yeah exactly. And, yes, I did have her food journal. I am a huge fan of food journaling because then she wrote down her food. She wrote down all of her symptoms, and then together we put together the pieces of the puzzle. So, then we were able to tell when she ate certain foods that this is what happened. And I know both of you have done that, right?

JENNIFER: Yeah, it was really helpful for me and it wasn't always that I had intestinal stress, it could be a headache, it could be aches and pains, and I might be more emotional. I mean there's all sorts of different symptoms you can have, but the key is to pay attention and kind of write that down to make that connection.

MARCIE: Right. And I think so many people don't have that mind body connection just because we have busy lives and we're working and we’ve got kids or we’ve got dogs or whatever we got is keeping us busy and we don't realize that the rash on our back is because we ate a muffin yesterday. Or the acne on our face is inflammation from hormones going whacko and why are our hormones going wacko? Well, we're having too much sugar. So, it's really a great tool to use that journaling. And I encourage people out there, even if you're not coming in to see us, which you should, but you just do that and be mindful.

BRITNI: So, I periodically will still do that. And I have definitely learned things about my body by writing everything down that I probably never would have made that connection before. Cause it just makes you focus on how your body is really feeling and making those connections.

MARCIE: That's a great point, Britni, and even great to point out that even as nutritionists and dieticians, we still do that. We still need to figure that out. We still need to figure our own selves out. I mean, we have some knowledge and try to share what we can with people, but sometimes we gain a lot more knowledge just because we listen to our own selves.

BRITNI: So, back to our PCOS topic. Well, we talked a lot about food and we always, always focus on food first. And I don't think it's possible for women to reverse their PCOS symptoms and be able to lose weight without focusing on their food. But, we have a lot of people that come in and they want quick results. We are in a society where we wanted things quick. Or some people feel like their hormonal clock is ticking. And so they start getting nervous. So, they want to know about those key supplements. So, long-time listeners, did you realize there's a new Omega on the block? It's Omega 7. We talked a little bit about that on break and of course, if you've listened to our show, you've heard about Omega 3s, Omega 6s, and all the benefits. But do you know about those Omega 7s?

MARCIE: Well, let's talk a little bit about that. The Omega 7 is actually a mono unsaturated fatty acid. So, the Omega 7 food source on the Weight & Wellness plan are going to be those healthy fats like avocados, macadamia nuts, lard, and fatty fish like anchovies and herring. So, go out there and load up on your anchovies for snacks! And there's also a healthy fat that you'll find Omega 7s in sea buckthorn. And what Omega 7 is found to do is lower this insulin resistance, lower inflammation in our arteries, and lower cholesterol and triglycerides. So, it's really helping people lose weight. And their numbers are looking so much better and it can help you also if you're having those PCOS symptoms by reducing the insulin resistant coating on the cell receptors. So, more sugar goes into the cell for energy and less gets stored as fat, which is what we need and want.

JENNIFER: At Nutritional Weight & Wellness we carry a product from Metagenics, just like we mentioned before brea,k and it's called OmegaGenics Mega 10, which is certainly a mouthful. And it's the combination of Omega 3 fats from anchovies and Omega 7 fats from that sea buckthorn, we mentioned.

Our goal at Nutritional Weight & Wellness is to help each and every person experience better health through eating real food. It's a simple, yet powerful message. Eating real food is life changing. And listen up everybody. Get your questions ready because next week on Dishing Up Nutrition it’s Ask the Nutritionist with Dar and Lea. It’s one of our popular shows. So, some of the topics they're going to be discussing are thinning hair, knee pain, and sleep problems. So, thanks for listening and have a great day!


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