Official 2019 Plant Based Whole Food Diet ‘Update’

steven james humphreys
Your author

This is the page where I fine tune (tweak or update) my diet and let you know what I believe are the healthiest foods so you can benefit from eating them as well.

‘You will see changes here to what I eat from time to time, as I make needed adjustments and can’t change the hundreds of posts I’ve already written’ ~ your author

Health is a journey and you learn on the path you have chosen as you go. After all, who’s the top authority on nutrition, anyway? Haven’t seen them. Therefore, until they ‘magically’ appear, you might want to take matters into your own hands, quit listening to the prevailing media hearsay, do your own research and become your own authority on weight loss, better health and longer life.

‘TIP: Before you decide to avoid a whole food group, talk with your health care professional if you believe you have problems after you consume foods or drinks with wheat, barley, or rye [1 niddk.nih.gov/health-information/weight-management/myths-nutrition-physical-activity]’.

A few eating rules I abide by that might work for you, too…

  • I mainly eat only plant-based whole food
  • I eat about a cup of beans each day. Beans and lentils have 15-18% protein, yet 5-10% is actually adequate in fruits and vegetables
  • I don’t eat bread or any refined grains anymore. This is snack and junk foods like tortillas, chips, cookies, pies and cakes, etc.
  • I don’t eat out or get take out food (unless it’s birthdays, holidays, etc.)
  • I prepare and cook all my own food. It’s the only way you can know for sure what’s in it (it’s easier than you might think. Recipes, here)
  • I don’t eat anything with sugar in it (white sugar, high fructose corn syrup, even honey and real maple syrup)
  • I do use some condiments like brown mustard, hot sauce and salsa
  • I use all spices
  • I don’t use any type of oil whatsoever to cook with or add to salads or any food I eat
  • I limit avocados, seeds and nuts
  • I stopped eating sauerkraut and olives, which may worsen inflammation
  • I do not eat ‘fake meat’ soy products like soy crumbles, cheeses or patties
  • I don’t drink rice and almond milk because of added oils and too much fat content
  • I salt my food using Himalayan pink salt
  • I don’t use animal products like dairy, eggs and meat (this goes for fish and chicken, etc.)
  • I eat homemade vegetable soup 
  • I eat green salads and make my own dressings
  • I eat California basmati brown rice instead of white
  • Eating potatoes does make me feel tired. I am currently unsure about eating potatoes because I found ‘high-glycemic index foods fuel the production of advanced glycation end (AGE) products that stimulate inflammation [2 ncbi.nlm.nih.gov/pmc/articles/PMC4779479/]’. Furthermore, acrylamide and ‘Maillard reaction’ are created by baking or frying at high temperatures. Safest bet is to microwave or boil them, not bake or fry with or without oil. Despite all this, they remain active members of the nightshade variety of which are all known to cause inflammation in those susceptible
  • I eat some fruit, but not too much (for example, I eat organic blackberries and cantaloupe. About two cups a day)
  • At night if I get hungry, I eat California brown basmati rice with unsweetened soy milk and small amount of stevia for sweetening
  • While they say nuts and avocados are good for you, note that some studies are funded by the industry itself (in other words, how ‘healthy’ they are to eat may be biased one-sided research)
  • Me and my wife drink our daily green smoothie
  • Make sure you take vitamin B12 when and if you decide to go ‘vegetarian or vegan’ and get out into the sun regularly for your body to manufacture vitamin D
  • Stay mentally and physically active and interested
  • Drink filtered water
  • If you drink coffee, try to switch to Japanese loose leaf organic green tea, ASAP
  • Don’t forget life is not just healthy food. It’s the pursuit of happiness. Our own. For example,  we all need love, family, hobbies, a job we enjoy, a social life, spirituality and/or religion, quiet time or meditation and possibly a few best friends or companions like dogs and cats!
  • Let your intellect, common sense and ‘gut’ feelings be your guide in all you do in life
  • Food I eat you might want to experiment with to lose weight and feel healthier, here

To conclude, eating a plant-based whole food diet is fun to do and you eat all you want. I never eat small portions or starve. Plant based whole food automatically maintains my weight and health. You get all the nutrients you need and don’t have to watch calories as long as you choose all the food you eat, wisely.

Source- 1 URL niddk.nih.gov/health-information/weight-management/myths-nutrition-physical-activity
Website Title National Institute of Diabetes and Digestive and Kidney Diseases
Article Title Some Myths about Nutrition & Physical Activity
Date Published April 01, 2017
Date Accessed January 25, 2019

2 URL ncbi.nlm.nih.gov/pmc/
Website Title National Center for Biotechnology Information
Article Title Home – PMC – NCBI
Date Accessed April 01, 2019

Note- before you change your diet consult your doctor.

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