Foods I Learned Saved My Life And Keeps Me Trim And Healthy

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. I do still experiment, so everything isn’t necessarily ‘chiseled in stone’, yet. It’s an ongoing health and longevity journey. Therefore, you may see changes, alterations and substitutes for my food choices from time to time…

 

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

  • I eat 80-90% plant-based whole food like fruits and raw, steamed and cooked vegetables
  • I don’t eat animal products (except for holidays, birthdays, special events, etc.)
  • I don’t eat eggs or dairy
  • Breakfast is usually just berries but could also be fried potatoes, onions, mushrooms and green tea until afternoon
  • Lunch can be beans and rice, soup, or fried potatoes, onions and mushrooms with a large green salad
  • Dinner could be vegetable rice and bean soup, broccoli, fried potato or beans and rice and a salad
  • I eat organic blackberries, blueberries, grapes and strawberries throughout the morning and day. About 1-2 cups a day
  • I don’t eat dried fruit or drink fruit juice
  • I eat 1 1/2 to 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 most snack and junk foods like candy, soft drinks, 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 fake soy meats and tofu, no white sugar or high fructose corn syrup, even organic raw honey and real maple syrup
  • I do use condiments like brown mustard, but no soy sauce
  • I utilize all spices
  • I eat about 4 avocados weekly
  • I get out into the sun regularly for my vitamin D
  • I limit rice (to basmati white or brown California, Pakistan or Indian grown because the arsenic level is lower
  • I do not drink almond, rice or soy milk
  • I salt my food using Himalayan pink salt or iodized sea salt
  • I make homemade vegetable soup 
  • I try to eat 2 large green salads everyday
  • We drink our daily green smoothie
  • I take 1000mcg of vitamin B12 daily because I am older
  • I drink filtered refrigerator water, but also drink tap water after it sits in the open, also occasional bottled water
  • I make a daily pot of Japanese loose leaf organic green tea
  • I do have a drink once or twice a week
  • I read all food labels because it’s easy to be ‘tricked’
  • I have 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. They are  nightshade variety which are known to cause inflammation in those susceptible. I ‘pressure cook’ my rice, potatoes and beans to lower lectins 
  • Currently, I fry my potatoes in extra virgin olive oil and do drizzle a small amount on my daily salads with balsamic vinegar
  • I don’t eat wheat, rye, barley, corn or any other grain except for rice
  • I stopped drinking coffee in favor of Japanese green tea or Chinese Dragonwell

‘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 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 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.