‘2019’ Healthy Diet Update

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, which to me means raw, steamed and cooked vegetables and fruits
  • I don’t do dairy, eggs, chicken, beef, pork and fish
  • It’s fried (no oil) white organic russet potato, soy crumbles, onions, pinto beans and tofu with hot sauce for breakfast
  • I eat organic blackberries, blueberries, grapes and strawberries. About 1-2 cups a day
  • I eat 1-2 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 seldom 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 try to avoid eating sugar or products with sugar as an ingredient (white sugar, high fructose corn syrup, even honey and real maple syrup)
  • I do use condiments like brown mustard, soy sauce and hot sauce
  • I utilize all spices
  • I don’t use any type of refined oil for cooking or add to salads
  • I keep avocados, seeds and nuts to a bare minimum (While they say seeds, 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 and eating more of them isn’t necessarily healthier. They will definitely make you gain more weight if eaten in excess)
  • I stopped eating sauerkraut and olives, because I believe they worsened inflammation in me (I am still unsure, so at some point I may reintroduce them)
  • I do eat only one particular ‘fake meat’ soy crumbles, but not its cheeses or patties
  • I limit eating rice (I try to eat balsamic white California, Pakistan or Indian grown instead of brown because the arsenic level is lower) and do not drink rice milk, although I may from time to time use almond and soy milks
  • I salt my food using Himalayan pink salt or iodized sea salt
  • I don’t use animal products like dairy, eggs and meat (this goes for fish and chicken, etc.)
  • I make homemade vegetable soup 
  • I may eat two large green salads everyday with my own tahini dressing
  • We drink a daily green smoothie
  • If you decide to go ‘vegetarian or vegan’ all the way, be sure to get out into the sun regularly for your body to manufacture enough vitamin D. It is not a vitamin. It is a hormone. Nevertheless, they do call it the ‘wonder vitamin’
  • Also, take vitamin B12. From what I have read, methylcobalamin is the best choice
  • I stay mentally and physically active and interested (example: writing daily posts for this website and my other)
  • I drink mostly filtered refrigerator water, but also drink tap water I let sit in the open and bottled water
  • If you drink coffee, try to switch to Japanese loose leaf organic green tea ASAP, as it has much less caffeine
  • Don’t forget a happy life is not made just about eating healthy food. 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 (intuition) be your guide in all you do in life
  • But, be sure to read ingredients on every label!
  • The evidence doesn’t look too good in favor of eating most grain. Therefore, I don’t eat wheat bread, flour tortillas, flour, barley, oats, quinoa, millet and any other refined products (except corn off the cob and organic corn tortillas)
  • A last note to how I eat is that 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 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

‘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]’.

To conclude, eating a plant-based whole food diet is fun. You eat all you want. I never eat small portions or go hungry. You get all the nutrients you need and don’t have to watch calories as long as you choose your food wisely.

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

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