How I lost 50 pounds, got healthier and likely will live longer… 

steven james humphreys
Your author Steven James Humphreys

Here is where I update my diet as I learn. Hopefully, you may benefit as well. Health and longevity is a journey in learning. Therefore, you may see changes, alterations and substitutions in foods I eat from time to time…

 

This is How I lost 50 pounds, got healthier and likely will live longer… 

  • I eat 80-90% plant-based whole food like fruits and raw, steamed and/or cooked vegetables
  • I do not drink alcohol
  • The only grain I eat (except millet on occasion) is Calrose (California grown) white/brown/wild rice
  • Why? Because arsenic levels are lower (alternatively, you can use Pakistan and Indian)
  • I prepare and cook all my own food: Recipes, here
  • I don’t eat out at restaurants
  • I don’t eat processed, refined or snack foods, animal products like meat, eggs, dairy, fake soy meats, tofu or any soy based products like soy sauce, white sugar, high fructose corn syrup, honey, maple syrup and oils
  • I eat organic blueberries, blackberries, apple slices and strawberries throughout the day (about 1-2 cups)
  • I also eat beans and rice, homemade vegetable soup, fried potatoes, onions, green peppers and mushrooms
  • I try to eat 1-2 huge green salads everyday with balsamic vinegar topped with seeds and olives
  • I drink a daily green smoothie
  • I prepare and cook all my own food: Recipes, here
  • I use brown mustard, iodized sea salt, Himalayan pink salt, tomatillo salsa and all spices
  • I eat seeds, nuts and 1-4 avocados weekly (avocado potato boats)
  • I get vitamin D from sun exposure
  • I use unsweetened almond or rice milk on warmed white rice at night if hungry
  • I take vitamin 500 mcg of B12 daily (I alternate every day between Methylcobalamin and Cyanocobalamin)
  • I drink filtered refrigerator water, tap water after it sits in the open to dispel chlorine residual, bottled water and sparkling water
  • I drink Japanese loose leaf green tea which I brew a pot of daily

‘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]’.

In conclusion, I have found eating a plant-based whole food diet 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 (limiting nuts, seeds and avocados.)

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

Note- before you change your diet consult your doctor.