Official 2019 Plant Based Whole Food Diet ‘Update’

steven james humphreys
Your author

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 can benefit from eating them as well.

‘You will see changes here to what I eat from time to time, as I make needed adjustments and can’t change the hundreds of posts I’ve already written’ ~ your author

Health is a journey and you learn on the path you have chosen as you go. After all, who’s the top authority on nutrition, anyway? Haven’t seen them. Therefore, until they ‘magically’ appear, you might want to take matters into your own hands, quit listening to the prevailing media hearsay, do your own research and become your own authority on weight loss, better health and longer life.

‘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]’.

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

  • I eat plant-based whole food
  • I center my meals around the white russet potato and pinto beans
  • I eat boiled potatoes at night and fried in the morning
  • I have though found ‘high-glycemic index foods fuel the production of advanced glycation end (AGE) products that stimulate inflammation [2 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 them 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
  • 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 don’t eat bread, and snack and junk foods like tortillas, 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 oil whatsoever to cook with or add to salads or to any food I eat
  • I limit avocados, seeds and nuts
  • I stopped eating sauerkraut and olives, which may worsen inflammation
  • I do not eat ‘fake meat’ soy products like soy crumbles, cheeses or patties
  • I do eat sprouted tofu
  • I don’t drink rice, (arsenic) almond or soy milk because of added oils and too much fat content
  • I salt my food using Himalayan pink salt
  • I don’t use animal products like dairy, eggs and meat (this goes for fish and chicken, etc.)
  • I eat homemade vegetable soup 
  • I eat large green salads with my own ‘fat free’ dressings
  • I stopped eating rice because of arsenic
  • I don’t eat whole grains like corn, wheat, barley, rye, quinoa or any others
  • I eat some fruit, but not too much (for example, I eat organic blackberries, blueberries, strawberries and cantaloupe. About two cups a day)
  • While they say 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.) I limit the nuts and seeds
  • Me and my wife drink our daily green smoothie
  • Make sure you take vitamin B12 when and if you decide to go ‘vegetarian or vegan’ and get out into the sun regularly for your body to manufacture enough vitamin D. It is not a vitamin. It is a hormone. But, they do call it the ‘wonder vitamin’
  • Stay mentally and physically active and interested
  • 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 healthy food. It’s the pursuit of happiness. Our own. 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!

To conclude, eating a plant-based whole food diet is fun to do. 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 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

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

Note- before you change your diet consult your doctor.

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