steven james humphreys
Your author Steven James Humphreys

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 may benefit from eating them as well.

 

Eating rules I Live by that might work for you, too…

  • I eat plant-based whole food like fruits and raw, steamed and cooked vegetables
  • I don’t eat animal products
  • Breakfast is fried potatoes, onions and mushrooms with spinach, kale and arugula (they cook down)
  • I eat organic blackberries, blueberries, grapes and strawberries. About 1-2 cups a day
  • I don’t eat dried fruit or drink fruit juice
  • I eat 2 cups of beans each day. Beans and lentils have 15-18% protein, yet 5-10% is actually adequate in fruits and vegetables
  • I do not eat snack and junk foods like candy, soft drinks, chips, cookies, pies and cakes, 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 out at restaurants and avoid processed and refined foods like most soy meats (I do eat a few veggie patties on a whole wheat bun and tofu) and cheeses, cook with oil like vegetable (but use a little olive,) no white sugar and high fructose corn syrup, even organic raw honey and real maple syrup is a no
  • I do use condiments like brown mustard, hot sauce if pressure cooked and no soy sauce
  • I utilize all spices
  • I eat 4 avocados weekly
  • I only eat no salt pistachios and macadamia nuts, very few peanuts (only no salt dry roasted) and cashews because of high lectin content
  • I limit rice (to basmati white California, Pakistan or Indian grown because the arsenic level is lower. I don’t eat brown, anymore)
  • I use a little almond and soy milk
  • I salt my food using Himalayan pink salt or iodized sea salt
  • I make homemade vegetable soup 
  • I eat at least one large green salad everyday
  • I use a small amount of tahini salad dressing
  • We drink a daily green smoothie
  • I get into the sun for my vitamin D
  • I take vitamin B12
  • I drink mostly filtered refrigerator water, but also drink tap water after it sits in the open, also occasional bottled water
  • I drink a cup of coffee with stevia and coconut milk and a pot of Japanese loose leaf organic green tea
  • Be sure to read all food labels
  • I don’t eat a little grain like sprouted wheat bread, a few flour tortillas, but avoid flour, barley, oats, and don’t care for quinoa, millet and maybe some corn, etc.
  • I have though found ‘high-glycemic index foods fuel the production of advanced glycation end (AGE) products that stimulate inflammation [1 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 your potatoes, not bake or fry with oil (I do use a little olive oil.) They are of the nightshade variety which are known to cause inflammation in those susceptible 

‘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 [2 niddk.nih.gov/health-information/weight-management/myths-nutrition-physical-activity]’.

In conclusion, eating a plant-based whole food diet is fun. You eat all you want never going hungry. You get all the nutrients you need never having to watch calories as long as you eat plant based whole food keeping nuts, seeds and avocados to a minimum.

Source- 1 URL ncbi.nlm.nih.gov/pmc/
Website Title National Center for Biotechnology Information
Article Title Home – PMC – NCBI
Date Accessed April 01, 2019

2 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

Note- before you change your diet consult your doctor. ‘You will see changes to what I eat from time to time, as I make needed adjustments and can’t update the hundreds of posts I’ve already written’ ~ your author