The Pegan Friendly Diet

Has anyone ever heard of or tried the pegan diet? I had never heard of it until my husband showed me a magazine article entitled Going Pegan.  The term “pegan” which was coined by Dr. Mark  Hyman, is a combination of the paleolithic diet and veganism. We decided to give it a try and let me say that I am so happy my husband brought this article to my attention!

What we do is follow the 75/25 rule where 75% of our meal is plant-based and the other 25 % comes from organic grass-fed animal protein. I have never been a huge meat eater so this is very easy for me to follow.  Its also nice to know that I can enjoy some chicken or steak once in a while just as long as its not the main event of the plate (so to speak).

According to Dr. Hyman, these are the guidelines for a pegan friendly diet:

  • PLANT -BASED FOOD Make 50 to 75 percent of your plate low-glycemic, plant-based items. Choose organic, raw and local when possible.
  • PROTEIN  Eat protein with every meal and snack. If you eat animal products  then make sure they are sustainably raised or grass-fed and no more than 25 percent of your meal.
  • GOOD-FAT FRIENDLY Eat plenty of healthy fats and omega-3-rich foods like avocados, olive oil, coconut, raw nuts and seeds.
  • BAD FATS ARE STILL BAD Avoid highly processed vegetable oils high in inflammatory omega-6 fats like canola, sunflower, corn and soybean. Instead, cook with ghee or coconut oil and use extra-virgin olive oil to make salad dressings and to drizzle over cooked vegetables.
  • LIGHT ON THE LEGUMES Eat no more than half a cup of beans each day. Choose smaller beans like lentils, black and garbanzo beans over large starchy beans.
  • GRAINS Eat no more than half a cup of low-glycemic grains like quinoa or black rice per meal (no more than 1 cup per day).
  • GO FOR GOAT Avoid dairy. If consuming, try organic goat or sheep products only as a treat.
  • NO FLOUR POWER Cut out refined and whole-grain flour products to avoid gluten and blood-sugar spikes.
  • TRICK OR TREAT Make sugar an occasional treat. Maple syrup, honey and coconut sugar are fine in small amounts, but skip added sugars.
  • DON’T FAKE IT Choose foods low in pesticides, antibiotics, hormones and GMOs, and avoid chemicals, additives, preservatives, dyes, MSG and artificial sweeteners.

I will admit that some of these guidelines are hard for me. I have to do better about my portions when it comes to grains, I am in love with Fairlife milk, I like goat cheese but I also love other varieties like cheddar and feta, and I have a love affair with chocolate!  So I just have to modify and most importantly, LISTEN TO MY BODY!

For me, its about evolving and eating in a way that matches my values and lifestyle. I may never give up dairy or wheat or even sugar completely but any diet that encourages eating organic, grass-fed, humane and sustainably-raised poultry or beef is A-OK in my book.


If you are interested in learning more about the pegan diet, then I encourage you to visit this website:  http://drhyman.com/blog/2014/11/07/pegan-paleo-vegan/.

Have a great week!

 

 

 

 

Home Gym Ideas

Happy weekend!! This morning’s post is brought to you by my Honduran Hazelnut morning coffee from Mayorga 🙂

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I have been awake since 5:30am. I guess my brain and body are getting used to waking up at that hour since that is the time I wake up during the week to work out in my new home gym.

I love my home gym and it makes me look forward to my early morning workouts. I used to attend small group training workout sessions in the evenings at a small boutique studio downtown but unfortunately, the owner/instructor decided to end her lease and closed it down last month for personal reasons so I decided to create my very own exercise room at home.

I tried out other gyms, fitness studios and boot camps at first, but it just wasn’t the same for me. I liked the intimate setting of the boutique studio and the personal instruction. I also felt that the other places were way too expensive for me and I didn’t like the locations. I didn’t know what to do and was really missing my workouts. I talked to my husband about it one evening while we were walking our dogs and he said that I should just workout at home since I already had learned the proper form and efficient moves from my instructor. His words were encouraging to me and got my wheels turning.

I have tried working out at home in the past in our living room and didn’t like it. But then our spare guest room immediately popped into my mind as a better space since it’s hardly used, has long mirrors and plenty of room to exercise in, so voila! That very weekend I went to work re-arranging our guest room and gathering all of my exercise equipment. I was surprised to discover the amount of workout gear and storage that I had already owned like weights, stretch bands, a yoga mat and jump ropes, and I had a lot of fun re-configuring and organizing my new workout space.

I searched Pinterest for inspiration and creative ideas. I also purchased a heavier set of weights, a kettle bell, and an exercise ball from Dick’s Sporting Goods; an aerobic high step with risers from Amazon; and a 33 inch flat screen TV from Best Buy so I can pop in some videos and stay focused during my workouts.  I also purchased a white board with my weekly workout schedule as a visual because if I see it on the board, I am more likely to do it!!! Below are some photos from Pinterest that gave me inspiration.

Here are some photos of my exercise room. It was hard to get a shot of the entire room with my camera phone so I just took shots from each corner. Hopefully this will give you some organization tips and ideas for equipment needs for your future home gym 🙂


Now its time to work out! Enjoy your weekend! 🙂

 

Summertime To-Do List 2016

“Summertime is always the best of what might be.” -Charles Bowden

Aloha! And happy almost Summer! I know summer doesn’t officially start for a couple of weeks, but I consider Memorial Day weekend the start of summertime over here in sunny South Florida.

Although I don’t care for the heat and humidity , I am happy it’s here.  After 35 years of being a Florida girl, I think I can deal with the heat. I’m ready for my summer feels!

To me the summertime represents love, happiness, new experiences, parties, having fun and livin’ easy.

My husband and I haven’t made any travel plans. We just want to stay local and do some house projects which I am very excited about. I am also looking forward to spending time on the beach, wearing my sandals and flowy dresses, relaxing by the pool, going to bbqs with my favorite people, wearing less make up and letting my hair dry natural and wavy. I’m ready to relax and keep things simple.

I did create a summer bucket list of course since I am a planner and a bit “to-do” list obsessed 🙂 This is my  reminder to kick back and enjoy the season before its gone!

1) Visit The Girls’ Strawberry Patch

2) Start gardening

3) Go for long bike rides

4) Do beach yoga with beach yoga girl!

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5) Read a book in my hammock 🙂

6) Go to Happy Hour at Guanabanas!

7) Visit Busch Wildlife Sanctuary

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8) Take a road trip to Clearwater Beach

9) See a movie at the Lake Worth Drive-In

10) Watch a Weeki Wachee Springs Mermaid Show!!

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Anyone want to join me??