Meals She Eats Book Summary - Meals She Eats Book explained in key points
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Meals She Eats summary

Tom and Rachael Sullivan

Empowering Advice, Relatable Stories, and 25+ Recipes to Take Control of Your PCOS

3.8 (11 ratings)
18 mins

Brief summary

'Meals She Eats' by Tom and Rachael Sullivan is a cookbook that offers healthy meal ideas for women. The recipes are easy to follow and delicious and aim to help women maintain a healthy and balanced diet.

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    Meals She Eats
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    PCOS 101

    You can’t charge into battle without gathering intel about your enemy. Similarly, you can’t fight PCOS without first understanding what it is. 

    As the syndrome generally affects the reproductive system, let’s start there. Women with healthy reproductive systems go through four phases of the menstrual cycle: menstrual, follicular, ovulatory, and luteal. 

    The menstrual phase lasts anywhere from three to seven days, and this is when you get your period itself. When the bleeding stops, your body spends seven to ten days in the follicular phase. This is when your ovaries start working to produce eggs. The dominant egg is then released into the fallopian tube, at which point you enter the ovulatory phase of three to four days. From there, you go into the luteal phase. This lasts from ten to fourteen days as the egg in the uterus waits to get fertilized. When it doesn’t, your bleeding begins again.

    A healthy cycle relies significantly on hormones produced by the brain and ovaries. But with PCOS, a hormonal imbalance leads to an increase in the male hormone androgen, which prevents the production of healthy eggs. Without eggs, you won’t move into your ovulation, luteal, and menstrual phases.    

    This is why most women with PCOS deal with symptoms such as infertility and irregular or missed periods. Other typical signs to look out for include excessive body hair, hormonal acne, weight gain, and constant fatigue. 

    PCOS is often diagnosed via the Rotterdam criteria. Under these criteria, you need to meet at least two out of three conditions: irregular periods, usually 12 or more ovarian cysts, and increased androgen levels. 

    If you’ve been officially diagnosed with PCOS or have even an inkling that you have it, seek out a healthcare provider who can create a treatment plan that matches your goals. For instance, if you’re trying to conceive, find a doctor who would consider approaches other than the contraceptive pill. 

    Managing PCOS also involves changing your lifestyle – and that means adapting it to sync up with your cycle.

    During your menstrual phase, you're likely feeling about as energetic as a sloth, so focus on light activities like stretching and walking. In the follicular phase, you'll be more inspired and creative. That’s the time to get physical with trampoline workouts or rock climbing.

    Come the ovulation phase, you’ll be bursting with confidence. Channel that energy into something powerful like aerial yoga or even kickboxing. However, you’ll start feeling lazy again during the luteal phase – a signal to enjoy calming yoga or stand-up paddleboarding.

    In addition to getting some exercise, you might also want to look into purging your home of items that may harm your endocrine system. These include plastic food containers, tampons, and cleaning products with parabens, oxybenzone, and formaldehyde. Switch them for glass food containers, organic pads or menstrual cups, and toxin-free products. 

    But one of the most crucial things to look out for when managing PCOS is your food intake. Let’s dive into that next. 

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    What is Meals She Eats about?

    Meals She Eats (2023) combines practical advice on PCOS with easy-to-follow recipes to manage the disorder’s symptoms. Drawn from the authors’ own experiences, it shares lifestyle changes and strategies that have proven effective for them. 

    Meals She Eats Review

    Meals She Eats (2021) is a delightful book that offers an array of mouthwatering recipes and personal stories. Here's why you should dive into this culinary journey:

    • With its diverse range of recipes, from traditional comfort food to innovative creations, it caters to all tastes and preferences.
    • The book's emphasis on using simple, easy-to-find ingredients makes it accessible for both experienced and novice cooks alike.
    • Intertwining anecdotes and personal experiences with each recipe, it creates a connection between the writer and the reader, making the cooking experience relatable and enjoyable.

    Who should read Meals She Eats?

    • Women with PCOS
    • Women suffering from period-related issues 
    • Anyone who wants to eat healthier

    About the Author

    Tom and Rachael Sullivan are the husband-and-wife team running the social media account Meals She Eats, on which the book is largely based. Rachael suffers from polycystic ovary syndrome, or PCOS, and Tom makes her meals to control her symptoms. After going viral online, the couple went on to be featured on the TODAY Show, the Rachael Ray Show, and other media outlets. 

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    Meals She Eats FAQs 

    What is the main message of Meals She Eats?

    The main message of Meals She Eats is to inspire healthy eating habits and provide practical meal ideas for everyday life.

    How long does it take to read Meals She Eats?

    The reading time for Meals She Eats will vary but it can typically be read in a few hours. The Blinkist summary can be read in just 15 minutes.

    Is Meals She Eats a good book? Is it worth reading?

    Meals She Eats is worth reading because it offers valuable insights and tips for maintaining a balanced diet and enjoying delicious meals.

    Who is the author of Meals She Eats?

    Tom and Rachael Sullivan are the authors of Meals She Eats.

    What to read after Meals She Eats?

    If you're wondering what to read next after Meals She Eats, here are some recommendations we suggest:
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    • Gut Check by Steven R. Gundry
    • Eat to Beat Your Diet by William W. Li
    • The 3.3 Rule by John Briggs
    • Burnout Immunity by Kandi Wiens
    • Be Here Now by Ram Dass
    • My Morning Routine by Benjamin Spall and Michael Xander
    • The 7 Habits of Highly Effective People by Stephen R. Covey
    • The Other Significant Others by Rhaina Cohen