The Pegan Diet

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When it comes to nutrition, the mind-boggling mix of advice can make anyone’s head spin. Should you eat whole grains, or avoid gluten? Eat lean protein, or be a vegetarian? It’s no wonder we’re all puzzled about what we should, or shouldn’t, eat.

The Paleo Diet is flexible, but it can sometimes be hard to know what counts as Paleo and what doesn’t. Right here, on the other hand, is the Pegan Diet. This diet combines the healthiest qualities of two popular eating plans (Paleo and vegan) to help you lose weight, lower cholesterol, and improve heart health. As said on Supplement Police, the Pegan Diet focuses primarily on fruits and vegetables, filling 75 percent of your diet with plants, and rounding out the other 25 percent with animal protein and high-quality fats.

The Pegan diet takes the best, most healthful qualities of both diets, creating an eating style that combines the best of two worlds.

One who does the Pegan Diet focuses on the glycemic load of your diet. This can be done on a vegan or Paleo Diet, but harder on a vegan diet.  Sugar is only for special treats. Pegan Dieters focus on more protein and fats, such as nuts (not peanuts), seeds (flax, chia, hemp, sesame, pumpkin), coconut, avocados, sardines, olive oil. A Pegan Diet also encourages eating the right fats. It stays away from most vegetable oils such as canola, sunflower, corn, and especially soybean oil which now comprises about 10 percent of our calories. Focus instead on omega 3 fats, nuts, coconut, avocados. Another thing is that a Pegan Diet avoids dairy – it is for growing calves into cows, not for humans. Always go organic.

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By encouraging people to stick with plant-based foods and helping to limit sugar, there’s no doubt that the Pegan Diet is good for your health. Sticking to this hybrid plan has the potential to provide benefits such as lower cholesterol and a decreased risk of diabetes.

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Exercise: Quality Or Quantity?

When it comes to exercise, should we focus more on quality and quantity?

Many people begin their practice of exercising with a fixation on some sort of external goal, chasing after some target when their primary objective is usually to improve their body composition and functional ability via exercise, rather than simply getting better at various activities.

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Although there is no rule that you must exercise for at least an hour, research now shows that some of the best workouts are only 20 minutes long or less. Even with a not-so-long period of time, you can get a superior workout, you can get closer to your goal.

Movement quantity, such as adding weight, elevating heart rate, burning calories, getting better stamina and strength, pushing yourself, is what most people consider a “workout.” But it’s not about simply doing more exercise. It’s about doing the proper range of exercises and activities that most effectively encourage health and fitness.

If you want to do more, focus on making sure you’re really pushing yourself as hard as you can during those two or three weekly sessions, rather than increasing the rate.

You can work hard or you can work long, but you cannot work your hardest and longest at the same time. The most important thing to remember is not to plan your routine around a specified amount of time.

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An effective workout should be big on intensity and effort, not on time.

No Excuses: Exercise Even On The Busiest Days

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In a perfect world, we’d all have at least an hour a day to give to our fitness. Work, in particular, can get in the way of exercising. How do you remain to be fit in the midst of responsibilities and stress? Here are five tips on how to fit exercise into your daily routine — no matter how busy you are with work, or anything else.

  1. Set your alarm earlier.

As dragging as it sounds, becoming an A.M. exerciser means you get to cross your workout off your to-do list as soon as possible. We’re not telling you to skip out on sleep in favor of a sweat session, but there are simple steps you can take to reset your sleep schedule and wake up earlier. Wear your workout clothes to bed and get your sweat on as soon as you wake up.

  1. Take the stairs.

Instead of walking leisurely up a flight of stairs, gradually increase your speed and the number of stairs you take in one minute.

  1. Cut down on media.

Busy as we may be, we have less trouble finding time for television and social networking. For just a few days, trace how much time you spend surfing the internet, checking personal email, watching TV and playing video games whether it’s on your computer or your phone. You just might be stunned at how much time you spend. Cut out just some of that screen time and, voila, you suddenly have time to pinch in at least 10 or 15 minutes of work out even in the busiest days.

  1. Make it part of your routine.

Devote and commit to it. See, it takes time to brush your teeth in the morning, but you do it, don’t you? You brush your teeth every day because it’s important. Start making some form of exercise—whether it’s walking the dog, doing 10 minutes of yoga or going for a bike ride after dinner—a daily tradition.

  1. Turn chores into exercise.

More points for you if you frequently clean your house. It can absolutely be a workout if you want it to be. Set a kitchen timer for 20 minutes and see how much of the house you can clean. Try to be as efficient and quick-paced as possible, and I guarantee you’ll work up a sweat.

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Remember, exercise gives you energy and keeps you healthy to keep going in that busy life of yours! So don’t think of exercise as another item in your to-do list. Instead, think of it as maintenance for your health and a way to de-stress and do something for you!

Life Hacks: Become A Morning Person

Are you an early bird or a night owl? Both have their advantages, but the advantages of being a morning person seem to have more than those of a night owl. People who wake up earlier are frequently more optimistic, proactive, healthier and less stressed.

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If you’re a night person, you know you’re lucky if you have the energy to reach for a cup of coffee. Mornings may be rough for some of us, but hold off on sleeping in. There are perks to waking up with the sun. Here are some tips to make it easier to become a morning person:

  1. Sleep at the same time every night, wake up at the same time every morning.

The first step in becoming a morning person is having a set time for waking up and going to bed. If your sleep is standardized for seven to eight hours, catching up on sleep wouldn’t be necessary. Even on your days off, if you wake up at your designated time, get your morning errands out of the way, and go for a nap in the mid-early afternoon, you’ll still be productive while treating yourself for the weekend.

  1. Change your bedroom environment.

Keep your TV, mobile devices and other electronic gadgets out of your bedroom. A dark room helps smooth the progress of sleep, even if you are going to bed before it’s fully dark outside. As tempting as it can be to watch TV and fall asleep during your favorite show, it doesn’t make a restful sleep.

  1. Embrace the sun.

Natural sunlight is healthy for you and will wake your body up in a more enjoyable way. Go ahead and throw up open those curtains. A sunny day is bound to wake everyone up with a smile!

  1. Once you are up, get moving.

We usually make the mistake of getting up, and going back to bed. To be  morning person, you have to start moving. Take a walk. Go find the sun. Get outside each day for at least 15 minutes to feel the warmth of the sun and enjoy fresh air. As soon as you get up, wash your face and grab a glass of water. That will help you to feel awake, and you can start exercising, eating, or preparing for your day.

  1. Make the morning about you.

All in all, the key to becoming a morning person is to make the morning about you. When you eat a healthy breakfast, go to the gym, get eight hours of sleep every night, you are making an investment in yourself for a successful morning and a healthy life.

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Remember, before making huge lifestyle changes, such as opting to become a morning person, it’s important to have a plan of action before you jump right in to your new lifestyle. It won’t be easy to make the change from night owl to early bird, but once you do the rewards will be worth it.