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 like raw, steamed and cooked vegetables and fruits
  • I don’t eat any animal products
  • Breakfast is potatoes, 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 don’t eat dried fruit or drink fruit juice
  • 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 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 soy meats and cheeses, oil like vegetable or olive, white sugar, high fructose corn syrup, even organic raw honey and real maple syrup
  • I do use condiments like brown mustard, soy sauce and hot sauce
  • I utilize all spices
  • I keep avocados, seeds and nuts to a bare minimum for cardiovascular health and control weight gain
  • I limit eating rice (I try to eat balsamic white California, Pakistan or Indian grown instead of brown because the arsenic level is lower)
  • I do not drink rice, almond and soy milks
  • I salt my food using Himalayan pink salt or iodized sea salt
  • I make homemade vegetable soup 
  • I eat two large green salads everyday
  • I make my own tahini salad dressing
  • We drink a daily green smoothie
  • I get into the sun for my vitamin D
  • I take vitamin B 12
  • I drink mostly filtered refrigerator water, but also drink tap water I let sit in the open and some bottled water
  • If you drink coffee, try to switch to Japanese loose leaf organic green tea ASAP, as it has much less caffeine
  • Be sure to read all food labels
  • I don’t eat most grain like wheat bread, flour tortillas, flour, barley, oats, quinoa, millet (except corn on the cob or from a can and some rice)
  • 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 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]’.

In conclusion, eating a plant-based whole food diet is fun. You eat all you want never going hungry. You get all the nutrients you need and never have to watch calories as long as you eat plant based whole food and watch how many nuts, seeds and avocados you eat.

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