2021 Plant Based Whole Food Diet Update

I update my diet as I learn. Hopefully, you may benefit as well. Health and longevity is a life long journey in experimentation. You will see changes, alterations and substitutions in foods I eat occasionally. And, since we are both humans, what works for me may help you.

How I lost 50 pounds and got healthier… 

  • I eat 80-90% plant-based whole food (fruits and raw, steamed and/or cooked vegetables)
  • I limit alcohol
  • I make vegetable soup
  • I don’t eat grains because of gluten
  • My Recipes
  • I make Hummus with celery as a snack
  • I don’t eat 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 also don’t eat peanuts, cashews, sunflower and pumpkin because of higher lectin content and Omega 6
  • Which seeds and nuts do I favor? Flax, walnuts and chia seeds
  • I eat organic blackberries, apple slices and strawberries throughout the day (about 1-2 cups)
  • I also eat oil-less 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 use brown mustard, iodized sea salt, Himalayan pink salt and spices
  • I eat 4 avocados weekly (avocado potato boats)
  • I get vitamin D from the sun
  • I take vitamin 500 mcg of B12 daily (I alternate each day between Methylcobalamin and Cyanocobalamin because of controversy which is best)
  • I drink filtered refrigerator water, tap water after it sits in the open to dispel chlorine residual with squeezed lemon
  • I don’t drink coffee
  • I drink Japanese loose leaf green tea 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]”.

To conclude, eating plant-based whole food 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 limit nuts, seeds and avocados.) About me, here.

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

*If you have ‘muscle and joint aches and pains’, you might want to read this post

Note- before you change your diet consult your doctor.