Eat like a Pegan- Combine Vegan & Paleo for the best of both worlds.

We now know that food is medicine, perhaps the most powerful drug on the planet with the power to cause or cure most disease.  So the question is “What’s the best diet plan?” Well it’s a grey area… we all have biochemical individuality meaning whats good for one may be a detriment to others, and the fact that humans can thrive on an array of different types of diet. Ultimately you have to be your own advocate and find whats best for your body and lifestyle.

Dr. Mark Hyman recently created a new style of eating called Pegan (I had to laugh because someone finally coined a “name” for my diet!) he advocates pulling the best  advice of both diets to create an eating plan more sustainable and less restrictive- but ultimately healthy for the masses. The funny thing is that Veganism and Paleo have more in common then they realize.

Dietatary Guidelines that all the experts can agree on

  • Low glycemic load – choose foods low in sugar, flour and refined carbohydrates.
  • Eat lots of fruits and veggies. Choose deep colours and lots of variety. This provides a high phytonutrient content and protects against most diseases.
  • Avoid pesticides, antibiotics and hormones and probably no or low GMO foods.
  • No chemicals, additives, preservatives, dyes, MSG, artificial sweeteners and other “Franken Chemicals.”
  • Eat good quality fats – Mainly Omega 3 Fatty Acids. Choose good quality fats from olive oil, nuts, seeds and avocados.
  • Get adequate protein for appetite control and muscle synthesis.
  • Ideally consume organic, local and fresh foods.
  • If animal products are consumed they should be sustainably raised or grass fed.
  • If you are eating fish you should choose low mercury and low toxin containing fish such as sardines, herring and anchovies or other small fish and avoid tuna, swordfish and Chilean sea bass because of the high mercury load.

How to Eat like a Pegan

  1. Focus on the glycemic load of your diet. Be aware on the sugar content in your meals and focus on more protein and fats.  Nuts, seeds, coconut, avocados, sardines, olive oil.
  2. Eat the right fats. Stay away from most vegetable oils such as canola, sunflower, corn, and especially soybean oil! Focus instead on omega 3 fats, nuts, coconut, avocados and yes, even saturated fat from grass fed or sustainably raised animals.
  3. Eat mostly plants – lots of low glycemic vegetables and fruits. This should be 75 percent of your diet and your plate. I usually make 2 to 3 vegetable dishes per meal.
  4. Focus on nuts and seeds. They are full of protein, minerals, and good fats and they lower the risk of heart disease and diabetes.
  5. Avoid dairy – it is for growing calves into cows, not for humans.
  6. Avoid gluten – Most is from Franken Wheat – so look for heirloom wheat (Einkorn); if you are not gluten sensitive, then consider it an occasional treat.
  7. Eat gluten-free whole grains sparingly– they still raise blood sugar and can trigger autoimmunity.
  8. Eat beans sparingly – lentils are best. Stay away from big starchy beans.
  9. Eat meat or animal products as a condiment, not a main course. Vegetables should take center stage and meat should be a side dish.
  10. Think of sugar as an occasional treat – in all its various forms (i.e., use occasionally and sparingly).

Source Dr. Mark Hyman

 

Why everyone should be drinking bone broth

It’s an an ancient tradition, but over the past few months, boiling animal bones has become a health craze.

So what is bone broth, anyway? It’s exactly what it sounds like: broth made by boiling poultry, beef or fish bones until they break down. They can be boiled for as little as four hours or as long as 48,  and you can make it yourself in a soup pot or slow cooker. And when the bones are boiled long enough, they start to disintegrate and release nutrients and proteins — like calcium phosphate and collagen — in higher quantities than what’s found in regular broths.

Helps heal and seal your gut, and promotes healthy digestion: The gelatin found in bone broth is a hydrophilic colloid. It attracts and holds liquids, including digestive juices, thereby supporting proper digestion Inhibits infection caused by cold and flu viruses, etc.: A study published over a decade ago found that chicken soup indeed has medicinal qualities, significantly mitigating infection1
Reduces joint pain and inflammation, courtesy of chondroitin sulphates, glucosamine, and other compounds extracted from the boiled down cartilage Fights inflammation: Amino acids such as glycine, proline, and arginine all have anti-inflammatory effects.Arginine, for example, has been found to be particularly beneficial for the treatment of sepsis2(whole-body inflammation). Glycine also has calming effects, which may help you sleep better
Promotes strong, healthy bones: Bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation Promotes healthy hair and nail growth, thanks to the gelatin in the broth

How to Make

Along with any animal bones of your choice, all it takes is a big stainless steel pot, water, sea salt, pepper, garlic, onion, celery and acidic vinegar, lemon juice or tomatoes to insure maximum mineral release. Fish head stocks also require a fine screen to strain scales. Any vegetable, herbs like thyme, basil, bay, oregano and even gingerturmeric, pineapple skins, hot peppers, potatoes, noodles and rice work; check recipes on internet and use your imagination, because anything goes. Vegetables can be steamed or roasted separately or added near the end to prevent over cooking. The thickness of gelatin upon refrigeration is proof positive of success and gels themselves are full of richly structured water.  Reheat only the portion to be consumed.  Fresh stocks can be frozen.

Dr Mercola

New York Times

Green Med Info

Almond Butter Cups

These almond cups feel decadent like dessert, you would never guess that they are made with nutrient rich ingredients that take all the guilt out of snacking!

  • 1 cup almonds
  • 3 tbsp nut butter of your choice
  • 1.5 tbsp pure maple syrup
  • 1/2 tsp vanilla extract
  • pinch of seasalt
  • 4 tbsp coconut oil
  • 4 tbsp pure maple syrup
  • 3 tbsp cocoa

1. Add almonds into a food processor and blend until you have a flour consistency

2. Add the nut butter, coconut oil, maple syrup, vanilla, almond flour and salt into the bowl and combine

3. Line a pan with mini foil muffin tins, form small balls of the almond mixture and press into the tins

4. For the second layer melt coconut oil over low heat, whisk in the maple syrup and cocoa powder

5. Evenly spoon out the chocolate sauce over the cups, garnish with almonds

6. Place in freezer to firm up for an hour. Store in fridge or freezer.

 

Fudgy Breakfast Brownies

Get your veggies, protein and a TON of fibre in with these fudgey moist brownies.

(1/2 the calories with double the fibre of the average brownie)

  • 2 eggs ( or 2 tbsp pureed chia seeds with equal parts water )
  • 1/2 cup coconut sugar
  • 1 teaspoon vanilla extract
  • 1/2 cup protein powder
  • 1/2 cup whole wheat flour or gluten free baking flour (I like cloud nine or coconut flour)
  • 1/2 teaspoon baking powder
  • 3/4 cup cocoa powder
  • 1/2 teaspoon sea salt
  • 1 cup pureed pumpkin or sweet potato
  • 1/3 cup hot coffee
  • 1/3 cup chocolate chips
  • 2 tablespoons coconut oil

1. Heat the oven to 350 F and oil a muffin tin to prevent sticking
2. Mix all the ingredients except the chocolate chips and coffee in a large bowl
3. Pour the hot coffee over the chocolate chips and mix until melted
4. Mix the chocolate chip mixture with the rest of the ingredients
5. Pour the brownie batter into your muffin tin filling them up about 1/3 of the way
6. Cook for 15 mins then let cool for 15 mins.

Holy Guacamole

If you do it right guacamole is not only delish it’s also healthy and can act as a meal.

Holy Guacamole

  • 1 large ripe avocado
  • 1 tbsp. plain greek yogurt
  • ½ lemon
  • Chopped cilantro
  • 1 roma tomato chopped
  • ¼ purple onion chopped
  • Sea salt

1.  Peel your avocado and place in a bowl.

2.  Squeeze the juice of a lemon over the avocado, then mash to your desired consistency.

3.  Add your greek yogurt and mix

4. Finely chop your tomato, cilantro and purple onion and incorporate

5. Salt to taste

Serve with a good quality tortilla chip, “Food Should Taste Good” makes awesome chips plus they include rice and flax seeds. Or really any labelled organic tend to be better quality. Just stay away from big brands like Tostitos etc. they’re generally made with genetically modified ingredients (GMO) and contain chemical preservatives.