Dr. Dylan Cutler, Ph.D., Author at Plants for PCOS

Healthy Vegan Seven-Layer Dip

Is a party a good time until the seven-layer dip arrives? This recipe is dairy-free and a source of plant-based protein (beans and cashews) and healthy fats (avocado).

The seven-layer dip seems to be the first appetizer to disappear at every BBQ or dinner party. Unfortunately, most store-bought dips include a list of ingredients as long as my arm, which is an immediate turn-off for a nutritionist or health nut. I created this dairy-free seven-layer dip with extra protein, fiber, and healthy fats. As far as reviews, let’s just say that this recipe is in high demand among my friends!

PCOS Powers:

avocado = anti-inflammatory, low glycemic index, high in fiber, may help lower LDL “bad” cholesterol and maintain normal serum total cholesterol levels, contains glutathione which has anti-carcinogenic properties and may boost immunity
beans = high in protein, fiber, potassium, magnesium, folate, vitamin B6 and phytonutrients which help lower blood pressure, manage blood sugar levels and prevent cardiovascular disease, contains several flavonoids including quercetin which is anti-inflammatory and may reduce the risk of atherosclerosis
cashews = high in protein and monounsaturated fat, shown to help reduce risk of type 2 diabetes, may help lower LDL-cholesterol and increase HDL-cholesterol

Ingredients:

1 can refried beans
2 avocado
1 lime
1/4 red onion
2 garlic cloves
1 1/2 cup cashews, soaked overnight
3 tbsp nutritional yeast
1/2 tsp sea salt
1/4 tsp garlic powder
1/2 tsp cumin
1 tbsp extra virgin olive oil
1 cup salsa
1/2 bell pepper
1/4 cup olives
1/4 cup cilantro

Instructions:

Make a smooth bottom layer of the dip using the refried beans.
In a food processor (or a high-speed blender), make the guacamole layer. Combine the avocado, lime, red onion, and garlic. Spoon the guac on top of the bean layer and smooth out.
Rinse food processor and start the cheese layer. Combine pre-soaked cashews, nutritional yeast, salt, garlic powder, cumin, and olive oil. Spoon the cheese layer carefully on top of the guac layer.
Add a salsa layer.
Top with remaining ingredients: pepper, olives, and cilantro.
Store in the fridge until you are ready to serve.

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I would love to see your seven-layer dip creations! Share with me on Instagram or Facebook tagging @dr.dylancutler.

The Link Between PCOS and Magnesium

Studies show that magnesium deficiencies are more common in women with PCOS. Learn how supplementing with magnesium may help manage insulin resistance, inflammation, anxiety, and more.

What is PCOS?

Polycystic ovary syndrome (PCOS) is a disorder that greatly impacts the lives of up to 18% of women all over the world. PCOS affects multiple systems of the body including our metabolic, reproductive, and mental health. The long-term associations of PCOS include type 2 diabetes, cardiovascular disease, and certain cancers. This is why daily lifelong management is important. While we are still learning much regarding root causes and treatment options, there is evidence that particular minerals may play a role.

Why is Magnesium Important for PCOS?

Magnesium is crucial for women with PCOS for several reasons. Research shows that magnesium can:

Manage Insulin Resistance
- women with PCOS have an increased risk and prevalence of insulin resistance (PCOS Guidelines 2018)
Reduce Inflammation
- markers of systemic inflammation are frequently elevated in women with PCOS (Escobar-Morreale et al., 2011)
Improve Sleep
- sleep disturbances are more prevalent in women with PCOS (Fernandez et al., 2018)
Alleviate Anxiety
- women with PCOS experience more anxiety disorders (Chaudhari et al., 2018)
Lower Blood Pressure
- PCOS fighters are at higher risk of hypertension (Chang et al., 2016)

I was the lead author of a clinical study published earlier this year in Food Science & Nutrition which assessed dietary intake in women with and without PCOS (Cutler et al., 2019). One of our findings was that magnesium intake was decreased in women with insulin-resistant PCOS. In addition, we found that the greater magnesium women with PCOS consumed, the lower their levels of testosterone and markers of inflammation were.

How Much Magnesium Do We Need?

The recommended daily amount of magnesium is 320 mg for an adult woman. This will vary depending on factors such as body size and stage of life. Some foods that are great sources of magnesium include legumes, whole grains, broccoli, squash, green leafy vegetables, seeds, nuts, and dark chocolate.

To ensure I am obtaining enough magnesium, I supplement with Natural Calm magnesium citrate powder or vegan magnesium gummies depending on my mood and the time of day.

In health, Dr. Dylan Cutler, Ph.D.

References

This article is sponsored by Natural Calm Canada.

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How I Manage Stress with Secretly Calming Iced Tea

Stress can strike at any time, even on a warm summer’s day. Learn why managing stress is important and how this iced tea can help.

We are all aware that stress can strike at any time. Yes, even on a warm midsummer’s day. Read on to learn why adding magnesium to iced tea can help cool and chill you out.

Why is managing stress important?

When we experience a stressful event, specific hormones are released to protect our bodies. Cortisol, known as the stress hormone, is secreted to combat stress. However, when we are exposed to stress over a long period of time, excess cortisol released can cause immunosuppression. This is why chronic stress is thought to be responsible for many health conditions. For example, highly-stressed type A personalities are often at higher risk of a heart problem, such as a stroke or heart attack. Stress can also impact people with and at risk for type 2 diabetes by further increasing blood sugar levels. Chronic stress can also lead to other mental health issues, such as depression and anxiety. Fortunately, finding ways to manage stress can be very effective at decreasing our risk of health complications.

The link between stress and magnesium

The connection between magnesium and stress is interesting because magnesium deficiencies affect our ability to respond to stressful situations, but also, stress depletes magnesium in our bodies! When we are in a state of stress, we excrete more magnesium in our urine. Magnesium is crucial for combating stress because it downregulates the hypothalamic–pituitary–adrenal (HPA) axis reducing cortisol production. Evidence suggests that supplementing with magnesium may reduce anxiety, depression, and support stress management.

How I supplement with magnesium

We can increase our stress-fighting powers and make sipping magnesium citrate powder even more delicious by adding it to a calming tea, like lavender, lemon balm, passionflower, or chamomile. Ginseng, an adaptogenic antioxidant often found in tea, has also been shown to reduce stress and anxiety through regulating the HPA axis.

Manage Stress with Natural Calm Magnesium Iced Tea — Blueberry Lemon Ginseng Iced Tea with Raspberry-Lemon Magnesium Powder

For more on mood-boosting teas and spices check out this post.

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_{Disclosure: This article is sponsored by Natural Calm Canada. I do not receive affiliate commissions from Natural Calm Canada.}