Cory Ruth, MS, RDN

PCOS SYMPTOMS ARE REAL. I’ve experienced every single one of these. And that’s why I do what I do. Symptoms can start as early as puberty 👧🏽 This can put us at risk for the development of multiple other health issues, including obesity, insulin resistance, type II diabetes, cardiovascular morbidities, infertility, cancer, and psychological disorders such as depression and mood swings. My love of science and belief in food as preventative medicine led me to complete 9+ years of rigorous academic study and earn a master’s in nutritional science. My two programs, The PCOS Boss Academy and Get Pregnant with PCOS reopen on March 5th 💫💥 Inside you’ll get everything you need to slay your meals and snacks, regulate your hormones, balance your blood sugar, and lose weight permanently. Plus- tons of meals plans and recipes like this one. My dms are always open 💌 LIKE + SHARE THIS POST to alllll your girlfriends and let me know in the comments how PCOS affected you. #pcos #pcossymptoms #pcosawareness #pcossupport #pcospregnancy #pcoslifestyle #pcossucks #pcosdiet #pcoslife #dietitians #dieticiansofinstagram #nutritioncoach #nutritionrewired #guthealth #autoimmunedisease #SelfCare #hormonehealing #hormonehealth #pcossymptoms #pcosproblems

Comin’ in hot with the broke girl recipes cause IDK about y’all but I’m still feeling the post-holiday piiiiinch. BUT, I do not want to compromise also supporting my PCOS symptoms as shift gears into spring. 🌻 This broke gal Zucchini Sausage Casserole is gonna make you SCREAM for mo (literally) 😜 Here’s how to make it 👇🏼 * Zucchini Sausage Casserole: * 1 lb sausage * 1 Tbsp olive oil * 3 medium zucchini, sliced * 1 yellow onion, diced * 2 c cooked brown rice * 12 oz bag frozen peas and carrots * 1, 14 oz can crushed tomatoes * Spice blend: 1/2 tsp garlic powder, 1/2 tsp salt, 1/4 tsp black pepper * 1 c sharp shredded cheddar cheese Directions: 1. Heat a large pot over medium heat and cook sausage, breaking it up into crumbles, until no longer pink. 2. Drain and remove sausage from the pan. Add olive oil and cook zucchini and onion until tender (about 5-7 mins). 3. Stir in brown rice, cooked sausage, peas and carrots, and tomatoes along with spices. Cover and simmer 5 mins. Remove from heat and add cheese. You can let it sit 5 mins to melt it, or broil it like I did until it’s slightly browned and all melty! Enjoy! Makes 4 servings: 470 calories, 25G protein, 45G carbs, 8G fiber, 18G fat PER SERVING: $2.69💰 share share share with all your PCOS (and non-PCOS) girlies! 💗 #brokegirlproblems #cheaprecipes #healthyrecepies #healthyrecipes #cheapeats #girldinner #cheapdinner #DinnerIdeas #casserolerecipe #pcosdiet #pcosfood #pcosweightloss #pcosrecipes #pcosmeals #pcossupport #pcoslifestyle #pcosnutrition #dietitianeats #dietitianapproved #weightlossdietitian #foodietiktok

Goooood morning to all my fellow PCOS lazy loverssss 🌞🍫🤎 dm me CHOCOLATE to get the direct link to my chocolate protein AND a special discount! ✨ This PCOS approved Brownie Batter chia pudding has 30 grams of protein and 22 grams of fiber. These keep you full alllll morning long, so ya know its gooood💅🏼 My VITA-PCOS Chocolate Protein balances your blood sugar, supports a healthy weight, reduces cravings, and keeps your PCOS symptoms under control. It packs a POWERFUL punch of almost 10 grams of protein for under 45 calories. It also boasts turmeric (a potent anti-inflammatory), inositol for a healthy period, and calming ashwagandha for maximum stress relief. INGREDIENTS 🍫 * 3/4 cup unsweetened almond milk * 3 Tbsp chia seeds * 1 Tbsp cocoa powder * 2 Tbsp liquid sweetener (I used allulose but honey and maple syrup work too) * 2 Tbsp powdered peanut butter (I used PB2) * 1 scoop protein powder (I love my VITA-PCOS chocolate collagen) DIRECTIONS: 1) Blend + go! *To make the topping I blended some more PB2 with some peanut butter and almond milk! Makes 1 serving, 393 calories (without the topping) 30 G protein, 22 G fiber, 30 G carbs, 17 G Lmk if you’ll try this!! 🍫 Love, your PCOS Dietitian bestie 🤎 #pcosbreakfast #pcos #pcosrecipes #pcosweightloss #pcosdiet #pcoslife #pcosfood #breakfastideas #breakfastbowl #breakfastrecipes #dietitianeats #healthyeatingideas #breakfastasmr #cookingasmr #asmrfood

had to jump on this trend - let’s talk about PCOS labs 🗣️ If you’ve ever been told... “but your labs look normal....” 1) Always verify WHAT labs your doc ran! Sometimes they miss key labs that could tell us the info we need, and reveal any hormone levels that are too high/low. PS I have a pinned Reel on what labs to ask for 2) Make sure your labs have reference ranges! For example, if you vitamin D is 27 and you’re told it’s normal, but normal is anywhere from 25-200...you’re pretty damn close to low and you STILL want to optimize these levels! 📈 3) Ask your doc for a referral to a PCOS Dietitian if they have one on file, or seek out one on your own! Doctors are most often *not* trained in PCOS nutrition, and you need to seek a qualified expert in the field for better help 4) “Just lose weight” “Just stop eating sugar/carbs” or “Here, just take the pill” ISN’T GOOD ENOUGH HEALTH ADVICE for women with PCOS. You deserve better 💕 I’m Cory Ruth, a PCOS Dietitian who has PCOS. I have made it my life’s mission to help women with PCOS lose weight permanently, get their hormones regulated, and get pregnant naturally. Follow along so I can help you combat PCOS mah boo boos 🌸 #pcosmemes #nutritionmatters #medicalmeme #funnymemes #pcosawareness #pcossupport #pcosdiet #pcosawareness #pcosjourney #pcossucks #dietitian #pcosdietitian #labsoftiktok #tiktokban #pcosproblems #pcoslife #nutritionfacts #nutritionistsoftiktok

Ain’t nooooobody got time to play Chef in the AM. I’d rather hit the snooze button, you?? This lazy girl breakfast 🍌🍫 tastes like you baked it for HOURS, only SIKE, it took 20 mins...AND you meal prepped it beforehand so really it actually took 0 minutes. If you love banana bread and a warm bowl of oats in the morning, this is gonna be your new easy fave. And YES, we PCOS girlies can have oats! Here we add a ton of protein and fiber to support healthy blood sugar and reverse insulin resistance. Banana Bread Baked Oats: 🍫INGREDIENTS * 2 c oats * 2 bananas * 2 c unsweetened plant-based milk * 4 tsp baking powder * 4 tsp vanilla * Generous Pinch cinnamon + sea salt * 4 scoop vanilla protein (I love my VITA-PCOS protein) * Mix ins: 1 banana, chopped, 4 Tbsp sugar-free chocolate chips (I used Bake Believe but I like Lily’s too!) 🍫DIRECTIONS 1. Preheat oven to 400 degrees and grease 4 ramekins. 2. Blend all ingredients (except mix-ins) and pour into 4 equal portions inside ramekins. Divide banana slice and chocolate chip mix-ins equally among ramekins and stir gently. Top with chopped walnuts (optional) and bake 20 mins. These make great make-ahead meal prepped brekkies for eating on the go! Makes 4 servings: 378 calories, 20 G protein, 12 G fat, 12 G fiber, 39 G net carbs I’m Cory, your PCOS Dietitian who also has PCOS. It’s my life’s greatest mission to help women like you put their PCOS symptoms into remission, lose weight permanently, and optimize their fertility. 🍫PCOS benefits: Oats: Beta-glucan increases feelings of fullness Banana: Magnesium improves your mood Protein powder: Helps reverse insulin resistance Walnuts: Plant sterols help stimulate Progesterone will you try this out? lmk in the captions! With love, Cory 💗 #easybreakfast #pcossupport #pcosdiet #pcosmeals #pcosrecipes #dietitiansofig #bananabread #pcosweightloss #weightlossfood #pcoslifestyle #pcosgirl #pcosdietitian #polycysticovarysyndrome #bakingvideo pcos | pcos food | pcos nutrition | pcos dietitian | nutritionist | pcos diet | pcos weight loss | weight loss recipes

Eating healthy for your PCOS doesn’t have to break tha bank, boooo 🗣️💅🏼💸 Creamy af Mac & Cheese to spice up those plain dinners girl 🌶️✨ This high protein pasta is better for your blood sugar, boosts your energy and those extra added veggies will help you decrease carb + sugar cravings! yassss Queen!✨ Here’s how to make my high protein Mac & Cheese girlie signed off by your PCOS Dietitian bestie ⬇️ Ingredients: * 16 oz high protein pasta (I used Banza, but other chickpea or lentil pastas will do) * 1 c green peas * 2 c sliced mushrooms * 1 c full fat cottage cheese * 2 c unsweetened plant-based milk of choice * 4 tsp cornstarch * 1/2 tsp paprika * 1/2 tsp garlic powder * 1 tsp salt * 4 tsp salted butter * Pinch black pepper * 7-8 oz shredded cheddar DIRECTIONS 1. Cook pasta according to package. 2-3 mins before pasta is done, add mushrooms and peas in to blanch them before draining all. Set aside, and add a small drizzle of olive oil and stir to prevent pasta from sticking. 2. Add cottage cheese, milk, cornstarch, spices, and salt to blender or food processor and blend until smooth and creamy (about 30 secs) 3. Pour this into a pot and cook over medium heat until it starts to thicken, stirring very frequently. Add pasta, butter, and black pepper, stir, and cook over low for 1-2 mins until thickened and the sauce coats all the pasta 4. Remove from heat, stir in cheese, and keep stirring for 30 secs-1 min or until cheese is incorporated fully. Adjust seasoning, if necessary, and enjoy! Makes: 6 servings, 412 calories, 28 G protein, 9 G fiber, 50 G carbs, 13 G fat Each serving is: only $2.56 💸 BOOO YA Save + share this creamy, cheesy recipe wih yo girls (I know I would🤤) #macandcheese #macandcheeserecipe #cheaprecipes #healthyrecepies #healthyrecipes #cheapeats #cheapmeals #cheapmonday #cheapdinner #DinnerIdeas #casserolerecipe #pcosdiet #pcosfood #pcosweightloss #pcosrecipes #pcosmeals #pcossupport #pcoslifestyle #pcosnutrition #dietitianeats #dietitianapproved #weightlossdietitian #Foodie #🧀

If you have seen the viral strawberry bark you know for a FACT I had to make it - but PCOS friendly of course 💗 Not only is it packed with vitamins E + C, but it’s so good for your gut and can satisfy even the strongest PCOS sweet tooth 🤪 take it from me, your PCOS Dietitian bestie 💅🏼 Here’s how to make my healthy PCOS friendly Strawberry Almond Chocolate Bark ⬇️ Ingredients: ♥️ 1 lb fresh strawberries, rinsed and sliced ♥️ 1 cup almond butter ♥️ 1 cup sugar free dark chocolate chips (I like Bake Believe and Lily’s) ♥️ 1 tsp coconut oil ♥️ Flakey sea salt ♥️ 2 Tbsp chia seeds Directions: 1. Spread strawberries on a parchment lined baking sheet in shape of a rectangle 2. Spread almond butter over as evenly as possible 3. In a small saucepan, heat chocolate and coconut oil over low heat until melted, then spread over almond butter 4. Sprinkle with sea salt and chia, then freeze until firm Makes 8 servings: 370 calories, 8G fiber, 10G protein, 29G carbs, 28G fat make this for your Galentine’s party or your sweet special person💗🍓🍫 #strawberrybark #chocolatebark #chocolaterecipes #pcosfood #pcosrecipes #pcosdessert #dessertlover #healthydessert #pcoslifestyle #pcosnutrition #dietitiansoftiktok #dietitianapproved #hormonesupport #balancedeating

You can reverse your insulin resistance 💪 I’m Cory Ruth 👋🏼 a PCOS Dietitian who also has PCOS. I loooove bringing you simple, yummy PCOS recipes and PCOS info to slay your symptoms like weight gain, irregular periods, infertility, and facial hair. Follow along for more help! These Air Fryer Buffalo Chicken Tenders are not only easy peasy to make, their protein and healthy fat content boost insulin sensitivity to keep PCOS weight gain, cravings, and fatigue away 😍 who doesn’t want that? 🙌 🍗INGREDIENTS * 1/2 c almond flour * Spice blend; 1 tsp: paprika, garlic powder, onion powder, salt * 2 eggs * 1 1/3 c Buffalo sauce (I love Primal Kitchen) * 1/2 c Panko or whole wheat bread crumbs * 1.5 lb chicken tenders * 1/4 c Greek yogurt * 1 Tbsp ranch seasoning (I like Fody brand) * 1 Tbsp plant-based milk 🍗DIRECTIONS 1. Whisk eggs + 1/3 c of the Buffalo sauce in a bowl 2. In another bowl, mix almond flour and spice blend 3. In a separate bowl, add Panko bread crumbs 4. Dip each chicken tender in flour mixture, then egg/buffalo sauce mixture, the breadcrumbs and air fry at 400 degrees F for 13 mins. While they bake, mix up the dipping sauce by whisking Greek yogurt, ranch seasoning, and plant-based milk until silky smooth. 5. When chicken is done, add remaining 1 c of Buffalo sauce to a separate bowl and dip each tender in. Enjoy! Tenders keep well in an airtight container in the fridge! Makes 6 servings: 328 calories, 33 G protein, 6 G net carbs, 3 G fiber, 19 G fat Let me know what other recipes you would like to see 👇🏼 #insulinresistance #guthealth #easymeals #quickmeals #pcosmeals #pcosrecipes #chickentenders #chickenrecipes #buffalochickendip pcos | pcos food | pcos nutrition | pcos dietitian | nutritionist | pcos diet | pcos weight loss | weight loss recipes