Ask the PFMs: Making a Change - Step #1

Photo Credits

there must be something in the air - maybe the cooler weather and shorter days - that serves as a sign to our bodies that change is in order.  i know i have been feeling the change in the air and it may be what my friend was feeling when he decided to "Ask the PFMs" for  assistance in changing up his diet.  though he isn't necessarily trying to become vegetarian or vegan, he was looking for ways to eat healthier.  he mentioned that he had started working out again and that this was part of an ultimate plan to generally be healthier.  it was also inspired by him often feeling tired.  does this sounds like you?  are you looking to make a change for the better?  well, i decided to share some of the tips that i told my friend with you, in case you have been wanting to do something but haven't figured out where to start.  

Today is step #1 and the tip for today is:

what is your goal? 

this may seem like a simple question but if you really start thinking about it more, you will see that it can really make or break your success.  take the time to examine what your purpose is for making a change.  have you been considering transitioning to vegetarian or vegan and decided this is the time?  are you just looking to lose some unwanted weight or simply would like to detox?  or maybe, like my friend, you are looking to incorporate some healthier choices into your everyday.  setting the intention for what you are trying to achieve is an important part of feeling and seeing a difference.  i challenge you to ponder this question and then write your goal down.  putting it down on paper will also make it more real for you and express your intention to the universe.  post your goal near your mirror or set a reminder with it on your phone so that you can renew your purpose to fulfill your goal every day.  once you have completed this step, you'll be ready for step #2 (coming soon). 

keep a look out for these Making a Change posts to continue gathering some easy first steps to making changes to your diet and your lifestyle. xo Sesheta

PFMs Healthy Living: Food Lockdown?

Not sure if y'all are a fan of The Office (personally I love it) but a recent episode made me want to share something important. In it, Darryl was getting all down on himself, explaining that he's never been a lucky guy "Who gets a soy allergy at 35? And why is soy in everything?" This had me laughing, then had me remembering. OK so I am not yet hitting the 35 mark, but I did just recently find out a have a soy sensitivity. And did I mention that I've been a vegetarian my whole life? And that so much of my diet consisted of soy?

I'm sure you know someone with a food allergy, but "food sensitivities" are also quite common and because these reactions are much less violent and dangerous they are potentially more deceptive and often left undiagnosed. I was struggling on and off with migraines, fatigue, weight gain and digestive issues, but it was so easy to just write it off as not getting enough sleep, or just eating a little too much, etc. Since I've always been such a health conscious eater, there may have been some denial that my issues could be food-related. Then I reached a point when I knew it was time to focus on getting answers.*

two of my favorite foods- edamame & tofu

It could mean that something you ate last Friday is causing a headache on Monday. It's very difficult to find out the connections between your symptoms and specific foods, but so worth it to find out! One way of doing so is a food elimination diet, which is a pretty common solution. There are plenty of variations, but here's a simple example: eat clean for seven days, avoiding meat, fish, wheat, citrus fruits, dairy, soy, corn, caffeine, alcohol, bread, eggs, sugars, peanuts, artificial food colorings or preservatives. No packaged foods! Try hard to increase your intake of whole foods, including fruits, grains, vegetables, and protein sources. I made lots of fresh vegetable juices and fruit smoothies. And then on the eighth day begin to introduce foods back in one at a time. It's very important to keep a food journal of what you eat, the way you feel throughout the diet, and any changes in weight. This will get you to connect the dots. Don't forget to pump up the probiotics during and after the elimination diet. It will re-establish the proper balance of healthful bacteria in your intestines which was probably depleted if you have a longtime food sensitivity.
 

i highly recommend this acupuncture office!

With the help of my amazing friend who is an acupuncturist we customized an elimination diet plan that I stuck to for over 30 days. This was also combined with daily Bikram yoga classes, weekly acupuncture sessions, and some Chinese herbs before introducing any potential food culprits back in. I was determined to detox my system and bring it back into a state of balance. I can't begin to tell you how much better I felt; and how bittersweet it was to find out out soy had been the cause of my symptoms. I also realized a few more things about myself along the way...like my body doesn't really love dairy. Or gluten. And I don't always need to drink wine with dinner. Ha. But hey- all in moderation, right? I am taking a much-needed break from soy, but may try to reintroduce it in a year or so. In the meantime I have so many other delicious options to choose from, and I learned a few tricks along the way. Who needs soy milk in a cappuccino when you have coconut milk? Seriously. Side note: I've developed a strong love of rice pasta. (And breakfast smoothies with a handful of spinach.) Sure I most likely will have lots of questions about the menu when we go out to eat in a restaurant, but that's fine with me. Having to be creative with food choices can bring delicious results, so just go for it...you can only get healthier and feel happier. I have a big ol' food journal full of unique recipes and positive reactions to prove it.

* Disclaimer: a 30 day elimination diet is likely to cause weight loss, clear skin, heightened energy, and decreased stress levels. Be prepared for good things! If you have questions about any of the above suggestions, don' t hesitate to ask.  As with any health advice, please consult your health practitioner(s) to prepare a plan that best suits you.