New Tide Nutrition

Yes!

Studies have shown that refined sugars can suppress your immune system for hours after ingesting. Breaking sugar addiction is easier than you might think. It doesn’t take weeks or months. These strategies can help: ⁣⁣
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- Eat real food. You need to eat fat and protein for each of your meals. Whole foods carbohydrates like veggies, legumes, nuts and seeds are perfectly healthy. Broccoli is broccoli. Processed, sugary junk foods are not real foods. They set the stage for sugar addiction and all its ugly consequences.⁣⁣
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- Steady blood sugar levels. Eat a nutritious breakfast with some protein like eggs, protein shakes, or nut butters. Studies repeatedly show that eating a healthy high-protein breakfast helps people maintain weight loss. Also, have smaller meals throughout the day. Eat every three to four hours and have some protein with each snack or meal (lean animal protein, nuts, seeds, beans). Avoid eating three hours before bedtime.⁣⁣
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- Reduce stress. Stress eating and junk food go together. When you’re feeling stressed, you’re more likely to reach for that bag of chocolate chip cookies or whatever your vice might be. Learn to address the root cause of your stress and address it with something like yoga, meditation, or deep breathing. ⁣⁣
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- Exercise smartly. Besides creating a healthy distraction to avoid nose-diving into a pint of butter pecan ice cream, exercise tapers cravings and raises feel-good endorphin levels. Whether you’re a newbie or a seasoned athlete, you can find an easy-to-implement exercise plan here.⁣⁣
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- Determine whether food sensitivities could be causing your cravings. We often crave the very foods that we have a hidden allergy to, including gluten, dairy, and sugar.⁣⁣
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- Sleep well. Ever notice you’re hungrier for something sugary after a terrible night’s sleep? Studies show lack of sleep increases cravings.bAim to get 8 hours of quality sleep.⁣⁣
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- Implement crave-cutting supplements. These include vitamin D and omega-3s. Also consider taking natural supplements for cravings control. Glutamine, tyrosine, and 5-HTP are amino acids that help reduce cravings.

Everyone who has had a sore throat, rash, hives, or a sprained ankle knows about inflammation. Those are normal appropriate responses of our defense system to infection or trauma. We need inflammation to survive.⁣⁣⁣
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The trouble occurs when that defense system runs out of control, like a rebel army bent on destroying its own country. Most people are familiar with overactive immune responses and too much inflammation in common conditions like allergies, rheumatoid arthritis, autoimmune disease or asthma. But few people know that hidden inflammation run amok is at the root of all chronic illness: heart disease, obesity, diabetes, dementia, depression, cancer and even autism.⁣⁣⁣
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We may feel healthy, but if this inflammation is raging inside of us, then we have a problem.⁣⁣⁣
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So what is the best way to control inflammation while we’re still upstream? First, identify the triggers and causes of inflammation, and then help the body’s natural immune balance reset by providing the right conditions for it to thrive.⁣⁣⁣
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Everyone is treating the downstream effects of inflammation, instead of addressing the cause: multiple problems that are really linked together by inflammation.⁣⁣⁣
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If you feel like you’re still having issues, work with a Functional Medicine doctor near you. You can find one at ifm.org/find-a-practitioner.⁣

Much better than government plate!

Many of us are used to thinking about diets as something we do short term without much enjoyment, but I designed the Pegan Diet not to be something we go “on” and “off” of -- The Pegan Diet is rather a way of life. ⁣⁣
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The goal is not to be perfect, but to follow a simple set of principles that can help us stay healthy. It’s about doing your best and letting go of food stress and anxiety.
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I want you to eat real, whole foods. Sometimes that means following a recipe, and other times that means using what you have to make what you can. As you become more familiar with the Pegan Diet, shopping for the right foods and creating your own healthy meals will become second nature. ⁣⁣
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Remember, that true health isn’t just about losing a few pounds or about the absence of chronic disease, it’s about feeling good, showing up, and giving your highest gifts to the world.