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Hi, I’m Alyssa!

I’m a Registered Dietitian dedicated to helping you eliminate your PCOS symptoms with sustainable and realistic nutrition changes. Now accepting new clients and health insurance!

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Breakfast Recipes
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woman stirring nello super calm into a drink.

A Dietitian’s Review: Is Nello Super Calm Worth It?

capsules and green leaf on a white surface; text overlay states berberine vs inositol for pcos?

Inositol vs Berberine for PCOS (or Take Both?)

peanut butter chocolate cups stacked on top of each other.

Peanut Butter Chocolate Cups (PCOS-Friendly)

baked feta pasta with chicken on a white plate with fork.

Easy Baked Feta Pasta With Chicken

high protein baked oats in a white baking dish.

Make-Ahead High Protein Baked Oats

pcos friendly beef chili with toppings in two bowls surrounded by ingredients.

Beef Chili with Beans (Easy + Healthy PCOS Recipe)

4 different pcos overnight oats in glass jars with different toppings.

Easy PCOS Overnight Oats: 4 Different Ways!

different adult lunchable ideas in glass containers.

10 Adult Lunchable Ideas that are Easy + Healthy

healthy big mac wraps stacked as a pyramid.

Big Mac Wraps (Easy + Healthy Recipe)

chickpea cookie dough in a white bowl with spoon.

Chickpea Cookie Dough (Easy, Vegan, Gluten-Free)

cilantro lime chicken on nachos with corn, beans, avocado, jalapenos, and sour cream.

Cilantro Lime Chicken (Slow Cooker + Freezer Meal)

pink background with pink pills; text overlay states OvaFit Supplements for PCOS: A Dietitian's Review.

A Dietitian’s Review of OvaFit Supplements for PCOS

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Are Grüns Gummies Worth It? A Dietitian’s Review 2025

crunchy asian salad with mandarin oranges and edamame in a bowl with wooden spoons.

Crunchy Asian Salad with Sesame Ginger Dressing

hand pulling an apple slice out of apple nachos platter.

Apple Nachos (Healthy PCOS Snack Recipe)

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Scared to eat fat because of PCOS? 🥑💭 You are def Scared to eat fat because of PCOS? 🥑💭

You are definitely not alone. A lot of women with PCOS were taught that eating less fat = less calories, better hormones or easier weight loss… but that’s not actually what the research shows.

Healthy fats are important for:
✨ hormone production
✨ blood sugar balance
✨ staying full after meals
✨ supporting energy + satisfaction

And when meals are too low fat, it can leave you constantly thinking about food, snacking all day, or never quite feeling satisfied.

The goal isn’t to fear fat or track every gram. It’s to focus on adding more supportive fats like:
✔️ olive oil
✔️ avocado
✔️ nuts + seeds
✔️ salmon and other omega-3 rich foods
.
.
#pcosnutrition #pcosdiet #pcosweightloss #hormonehealth #pcosfoods
Carrot cake? For breakfast? Sign me up! 🥕 Comment Carrot cake? For breakfast? Sign me up! 🥕

Comment RECIPE for the full recipe. 

This high protein carrot cake baked oats recipe is perfect for PCOS, insulin resistance and if you have a sweet tooth! 

It combines ingredients to boost the fiber and protein content to keep your blood sugar levels stable and keep you feeling full. 

Plus, add in a cream cheese protein frosting and it’s literally the icing on the cake!
If you have PCOS… you probably felt at least one o If you have PCOS… you probably felt at least one of these a little too hard 😅

The fatigue, cravings, mood swings, skin changes, the “why is my body doing this?” moments… it’s not random—and it’s not a lack of willpower.

PCOS impacts things like insulin, hormones, and inflammation, which can show up in ways that feel confusing (and honestly frustrating).

But here’s the part that doesn’t get talked about enough:
You don’t need to be perfect to support your body.

Small, consistent habits can make a real difference:
✨ Building balanced meals (protein + fiber + carbs)

✨ Eating regularly throughout the day

✨ Supporting blood sugar (not skipping meals)

✨ Prioritizing sleep & stress support

Just learning how to work with your body instead of against it 💛

If this felt relatable, you’re not alone and there are ways to feel better 😘 
.
#pcos #pcoslife #pcosstruggles #pcosawareness
Looking for a quick and easy recipe to use when th Looking for a quick and easy recipe to use when there is low motivation to cook?

Try these frozen staples that provide all the nutrients you need!
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#pcosdinner #pcosmeals #pcosdiet #pcosfoods #pcoslife
Eating more is almost always the answer 🍞🧀 This i Eating more is almost always the answer 🍞🧀

This is the number one surprise when I talk to people about the foods they’re eating and their PCOS symptoms — that they should be eating more. That they probably don’t need to keep avoiding gluten or dairy or carbs or sugar or soy or caffeine or bananas or potatoes or whatever other food they’ve been told to avoid. 

I saw a post on another platform by a very popular PCOS account that recommends gluten free and dairy free for anyone with PCOS. She cited some studies as she tried to make her points for GF/DF. I don’t typically have time to fact-check other peoples’ posts but curiosity got the best of me. 

🧪 Two of the four studies she cited were from 1983 and 2004 — one of which only had 12 participants in the study. Another one wasn’t done on real humans. NONE OF THEM were done on women with PCOS. And none of them honestly really made her point either...they were all really big stretches to fit her narrative. 

 👉 Was I surprised? Idk - maybe I was surprised at the confidence of actually listing those studies. I’m totally fine with anecdotal experiences but presenting them as research-backed facts gives me a little bit of the ick. 

👉 But I wasn’t surprised that the studies didn’t back up GF/DF for PCOS — because there is no research that supports that across the board. 

Nutrition is a nuanced topic but I can say with confidence that there is not one single food or food group that I have ever seen all of my PCOS clients need to eliminate. For most people, there’s no food groups needing to be eliminated. It’s more about learning to pair things together properly and what works for *your* body. 

PCOS diet, gluten and dairy free diet, PCOS insulin resistance, anti-inflammatory diet, PCOS dietitian
Did you know the PCOS can impact liver health? If Did you know the PCOS can impact liver health?

If you’ve heard of fatty liver (NAFLD) and wondered how it connects, it often comes back to insulin resistance and blood sugar patterns. When those feel out of balance, the liver can start storing more fat over time.

The good news: fatty liver can be reversed!

The same habits that help manage PCOS can also support your liver:
✨ Building balanced meals 

✨ Eating consistently throughout the day

✨ Adding in fiber-rich foods + healthy fats
.
#pcosawareness #pcossupport #pcosnutriton #pcoslife #pcosstruggles
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