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The Pegan Diet: 21 Practical Principles for Reclaiming Your Health in a Nutritionally Confusing World

The Pegan Diet: 21 Practical Principles for Reclaiming Your Health in a Nutritionally Confusing World

by Mark Hyman MD


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Discover the benefits of “eating your medicine” with twelve-time New York Times bestselling author Mark Hyman, MD’s unique Pegan diet, “a masterpiece on food and health” (William Li, author of Eat to Beat Disease).

What do you get when you combine the best of paleo with the best of vegan? Pegan! For decades, the diet wars have pitted advocates for the low-carb, high-fat paleo diet against advocates of the exclusively plant-based vegan diet and dozens of other diets leaving most of us bewildered and confused. For those of us on the sidelines, trying to figure out which approach is best has been nearly impossible—both extreme diets have unique benefits and drawbacks. But how can it be, we've asked desperately, that our only options are bacon and butter three times a day or endless kale salads? How do we eat to reverse disease and optimize health, longevity, and performance? How do we eat to reverse climate change? There must be a better way!

Fortunately, there is. With The Pegan Diet's food-is-medicine approach, Mark Hyman explains how to:
  • Combine the best aspects of the paleo diet (good fats, limited refined carbs, limited sugar) with the vegan diet (lots and lots of fresh, healthy veggies)
  • Create a delicious diet that is not only good for your brain and your body, but also good for the planet.
  • Take your cooking up to the next level, with 30 mouthwatering recipes such as Avocado Latke “Toast,” Chai Pancakes with Coconut Whipped Cream, Spicy Grain-Free Steak Tacos with Tapenade, Fall-off-the-Bone Short Ribs with Cashew “Couscous,” and Snickerdoodle Doughnuts
Packed with practical tips and advice, The Pegan Diet offers a balanced and easy-to-follow approach to eating that will help you get, and stay, fit, healthy, focused, and happy—for life.

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Product Details

ISBN-13: 9780316537087
Publisher: Little, Brown and Company
Publication date: 02/23/2021
Pages: 272
Sales rank: 11,617
Product dimensions: 6.20(w) x 9.00(h) x 1.10(d)

About the Author

Mark Hyman, MD, is the Head of Strategy and Innovation for the Cleveland Clinic Center for Functional Medicine, board president for clinical affairs for the Institute for Functional Medicine, founder and director of The UltraWellness Center, and host of the leading health podcast, The Doctor's Farmacy. He is the bestselling author of numerous books, including Food Fix; Food; Eat Fat, Get Thin; The Blood Sugar Solution 10-Day Detox Diet; and The Blood Sugar Solution.

Table of Contents

Introduction 3

Principle 1 Use Food as Your Farmacy 17

Principle 2 Eat the Rainbow 33

Principle 3 Follow the 75 Percent Rule 41

Principle 4 Eat the Right Beans, Whole Grains, Nuts, and Seeds 47

Principle 5 Eat Your Meat as Medicine 58

Principle 6 Be Picky About Poultry, Eggs, and Fish 71

Principle 7 Have Fats with Every Meal 78

Principle 8 Avoid Dairy (Mostly) 86

Principle 9 Eat Like a Regenetarian 92

Principle 10 Treat Sugar Like a Recreational Drug 100

Principle 11 Don't Rely on Coffee and Alcohol 107

Principle 12 Leverage Personalized Nutrition for Optimal Health 113

Principle 13 Cleanse, Detox, and Reset Wisely 122

Principle 14 Assess the Risks and Benefits of a Vegan Diet 133

Principle 15 Eat for Gut Health 140

Principle 16 Eat for Longevity 150

Principle 17 Eat to Boost Mood 158

Principle 18 Make Healthy Eating Affordable 166

Principle 19 Feed Your Kids What You Eat 173

Principle 20 Make Healthy Habits Stick 180

Principle 21 Start the Pegan Diet Today 186

Cook the Pegan Way 196

Breakfast 205

Soups and Salads 219

Entrées 232

Sides 255

Snacks 267

Desserts 273

Acknowledgments 279

Resources 281

Notes 287

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