Official ‘2019’ 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 means raw, steamed and cooked vegetables and fruits. So, if you want to save some time and not read this long page, the underlying theme is to simply eat mostly fruits and vegetables
  • It’s fried (no oil) white organic russet potato, pinto beans and tofu for breakfast
  • 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 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, soy sauce and green tomatillo hot sauce
  • I use all spices
  • I don’t use any type of refined oil whatsoever to cook with or add to salads or to any food I eat
  • I keep avocados, seeds and nuts to a bare minimum
  • I stopped eating sauerkraut and olives, which may have worsened inflammation in me (I am still unsure, so at some point I may reintroduce them)
  • I do not eat ‘fake meat’ soy products like soy crumbles, cheeses or patties
  • I don’t eat rice or drink rice milk (arsenic)
  • 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 eat two large green salads everyday with my own tahini and/or ‘fat free’ dressings
  • I eat organic blackberries, blueberries and strawberries. About 1-2 cups a day
  • 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)
  • We drink a daily green smoothie with Nzymes powder
  • I take vitamin B12 a few times each week
  • I add a small portion of the daily probiotic drink YakultⓇ to our smoothie
  • I add a glug of Real Aloe Vera®
  • 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’
  • I stay mentally and physically active and interested (example: writing daily posts for this website and my other)
  • 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 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 be your guide in all you do in life
  • But, be sure to read ingredients on every label!
  • 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
  • The evidence doesn’t look too good in favor of eating grain
  • We are not perfect beings. Maybe, you have one day per week set aside you ‘cheat’, ‘just a little’. You know what I mean. Careful though, it might put you in a tailspin straight back to the old snack and junk food eating habits. Remember! You didn’t hear this from me…

‘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 doing. 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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