soyproducts thatcancausehormone
imbalances.
ThePegandiet issimilar toPaleo in
that itallowsyou toeat thesame foods,
just indifferentproportions. Insteadof
yourmeatbeing themainevent, think
of itmoreasyoursidedish.
MostpeopleassumeI’mveganandare
usuallysurprised tofindoutIeatmeat.
The truth is, Ineverwanted tobeput ina
box, and likemostpeople,mybodysimply
functionsbettergettingsome leananimal
protein,fishandeggs. Ido,however,
stress the importanceofmakingsure
these foodscome fromhealthy, sustain-
ablesourcesbychoosinggrass-fedand
pasture-raisedoptions.
Usingmyexperienceasa testcase, I
believe thatonceyoueliminateprocessed,
packaged foods thatcause toxicityand in-
flammationand feedyourbody theright
foods, it isable tocleanse itselfnaturally
andabsorbnutrientsmoreefficiently
from thehealthy foodsyoueat.You’ll
begin to feeland lookbetter thanever.
HEALTH
88
NOVEMBER2015
AMERICANWAY
INSTEADOFYOURMEAT
BEINGTHEMAINEVENT,THINK
OFITMOREASYOURSIDEDISH.
PLANTYOURFOOD
Make50 to 75percent of your
plate low-glycemic, plant-based
items.Chooseorganic, raw and
local whenpossible.
PROTEINPOWER
Eat protein
witheverymeal and snack.Animal
products shouldbe sustainably
raisedor grass-fed andnomore
than 25percent of yourmeal.
GOOD-FATFRIENDLY
Eat
plentyof healthy fats andomega-
3-rich foods like avocados, oliveoil,
coconut, rawnuts and seeds.
BADFATSARESTILLBAD
Avoidhighlyprocessed vegetable
oils high in inflammatoryomega-6
fats like canola, sunflower, corn and
soybean. Instead, cookwithghee
or coconut oil anduseextra-virgin
oliveoil tomake saladdressings
and todrizzleover cooked
vegetables.
LEGUMELIGHT
Eat nomore
thanhalf a cupof beans eachday.
Choose smaller beans like lentils,
black andgarbanzobeans over
large starchybeans.
BEGRAINSPECIFIC
Eat nomore thanhalf a cupof
low-glycemicgrains likequinoaor
black rice permeal (nomore than 1
cupper day).
GOFORGOAT
Avoiddairy.
If consuming, tryorganicgoat or
sheepproducts only as a treat.
NOFLOURPOWER
Cut out
refined andwhole-grainflour
products to avoidgluten and
blood-sugar spikes.
TRICKORTREAT
Make sugar
anoccasional treat.Maple syrup,
honey and coconut sugar arefine
in small amounts, but skip added
sugars. Stevia is abetter option.
DON’TFAKE IT
Choose foods
low inpesticides, antibiotics,
hormones andGMOs, and avoid
chemicals, additives, preservatives,
dyes,MSG and artificial
sweeteners.
10PEGAN-
EATING
GUIDELINES
CANDACESTONE
, ownerofSmartForks.com, is
acertifiedhealth-and-nutritioncoach.
Breakfast:
Two
wholepasture-raised
eggswith sautéed
veggies, or agreen
superfood-protein
smoothie (left)
Lunch:
Green salad
withvegetables,
avocado, quinoa,
pumpkin seeds and
aqualityprotein like
cannedwild salmon
or sardines.Drizzle
itwith lemonand
oliveoil.
Dinner:
Steamed,
roastedor sautéed
vegetables (two to
threedifferent types)
with6ounces of
eitherwild-caught
fish, pasture-raised
lamb, grass-fedbeef
or organic chicken
ASample
PeganDiet
Anomeletwith
asparagus,beans
and thyme
